Thursday 30th November 2023 A.M.

Walk

Warmups

Bench: warmups, 143x3x3

Adductor squeeze, RDL
Paused DL: warmups, 195x4, 180x4

Notes

Bench felt ok, but deadlift felt a little flat and bloated, not much oomph.  But moved ok.  Cut off a set as I was just not feeling it.  Pauses never really feel great, but that was eh.  Remembered that I had forgotten the pre-workout, so I was just early morning raw dogging it.  Bleh.  May not have helped, but it wouldn't have hurt.  Also a little fat, so the comp belt digs into the ribs and hurts a little too much.  May also drop the straps as it will allow me to brace properly.  

Tuesday 28th November 2023 A.M.

Walk

Adductor squeeze, lateral squats

High bar squats: warmups, 150x5, 152.5x5x2, 170x1

Bench: warmups, 115x7, 117.5x7x2

Pulldowns: 50x12x3

Notes
First morning session.  Not ready.  

EDIT:  I also did inclines and stepups in the evening.  Eh.  

Sunday 26th November 2023

Walk

Warmups

Bench: warmups, 132.5x5

RDL: warmups, 100x8, 120x8

Pendlay row: warmups, 80x5, 100x5

Notes

Lower back felt a bit bleh, but everything moved ok.  Did the massage gun, which is really quite good at improving my ROM and reduce DOMS for the session at hand.  

Saturday 25th November 2023

Walk

Adductor squeeze, side lunge

SSB squats: warmups, 127x7x2

Copenhagen move: 10x3

Plank: 15sec, 30sec

Pulldown ab; 30x12, 40x12x2

Notes

Nice first real session with the SSB.

Wednesday 22nd November 2023

Walk

Warmups

Bench: warmups, 121x3x2

Adductor squeeze, RDL

Paused Deadlift; warmups, 170x4x2, 190x1

Pulldowns: 50x12x3

Notes

Mostly sore from yesterday.  Did a little massage gun to get some pain reduction/ROM increase.  Things felt ok, other than being bloated and not fitting my belt nice enough for deadlifts.  Diet is underway.  

Tuesday 21st November 2023

Walk

Adductor squeeze

Side lunge

Highbar squat: warmups, 160x5, 140x5x2

Warmups

Bench: warmups, 107x7, 110x7

Notes

First session after more travel.  Back on the real bandwagon rather than boring garbage I don't enjoy as much.  

Tuesday 7th November 2023

Walk

Warmups

Patrick presses: warmups, 100x8, 110x8x3

Incline Press: warmups, 80x8, 90x8x2

Reverse grip pulldowns: 50x12x5

Notes

Pumped up.  

Sunday 5th November 2023

Warmups

Paused squats: 100x5, 120x5, 130x5, 160x1

Notes

Bleh.  Kicked my butt.  I was up before 6am and trained late.  

Thursday 2nd November 2023

Warmups

Bench: warmups, 120x5, 130x5, 135x5, 150x1

Closegrip: 100x6, 110x6x2

Notes

I think this is what i did.  I wasnt feeling the best.

Wednesday 1st November 2023

Walk

Adductor squeeze

RDL: 20x8x2, 60x8, 60x5, 100x5, 140x5, 170x1

SSB Good Morning: warmup and trying to kill myself when the bar fell off my back, 47x8x3

Notes

Felt off yesterday with a sore stomach, and it was tiring today and feeling a little off.  But, overall, I had did something.  Now just a headache, and a sore gut, and now a pretty significant sore calf where the bar hit me after it fell off.  Thats a learning.