Sunday 31st December 2023

Walk

Warmups

Bench: warmups, 165x4, 150x5, 175x1, 185x1, 100x26

Single Arm Pulldowns: 30x12x3

Notes

Didn't really feel snappy.  But it all moved well.  

Last session of 2023

Last session of block

Another block starting on the 2nd Jan.

This year I had hit a lot of goals.

Had two great competition blocks.

Had two great competitions.

Hit 8/9 lifts twice.  Missing my final bench each time.

Hit Masters 2 records locally.  Squat, Bench, Deadlift, and Total.

Hit Masters 1 records locally.  Bench and Total.

Hit Masters 2 records nationally.  Deadlift and Total. 

Heaviest total of my life.  Heaviest squat of my life (without equipment), and heaviest deadlift.  

Got a cadence of my lifting which has been good.  The cadence keeps the lower back aches at bay.  Managing my other injuries is a weekly thing.  Good but not perfect.  

Things I need to improve.

Diet...  comical, but reality.

Sleep.  Its also awful, but will see what can be done.  

Solidifying these would likely help me progress robustly.  

Onwards. 

Thursday 28th December 2023

Walk

Warmups
Bench: warmups, 150x3x6

Adductor squeeze

DL

Rack deadlifts: warmups, 220x4, 200x4

Notes

Good session.  Bench felt easier than I expected.  The deadlifts moved, didnt used straps and that helped.  Should have been 230 or so really.  But next round.  

Tuesday 26th December 2023

Walk

Adductor squeeze

Lateral squats

High Bar squats: warmups, 180x5x2

Bench press: warmups, 150x7, 155x7 messy

Notes

Good session but hot.  Don't know if jumping to 155 was the best move, but it moved ok until my triceps fell off.  

Sunday 24th December 2023

Walk

Warmups

Bench: warmups, 157.5x4, 150x5, 165x1, 180x1

Notes

Again.  MVP.  

Saturday 23rd December 2023

Walk

Adductor squeeze

Lateral squat

SSB Squat: warmups, 170x7

Note
Christmas minimum viable product.  

Thursday 21st December 2023 A.M.

Walk

Warmups

Bench: warmups, 147.5x3x4

Adductor squeeze

RDL

Rack pull: warmups, 200x4, 210x4, 240x1

Notes

Not really recovering for the last few weeks/days/who knows.  Eating adequately but yeah, just not sleeping right or just recovering.  Performed pretty well considering i felt pretty sore.  

Tuesday 19th December 2023 P.M.

Walk

SSB split squat: 30x8, 50x8, 60x8 (just fudging the bar to 30)

Incline press: warmups, 100x6, 110x6, 115x6

Pulldowns: 50x12x3

Notes

Hot, and bleh.   Legs hurt but got weight done.   

Tuesday 19th December A.M.

Walk
Adductor squeeze

Lateral squats

Highbar squats: warmups, 185x5, 170x5

Bench: warmups, 140x7x2

Notes

Tired, quite sore still.  But, everything moved ok.  A little room to breath in squat, maybe 190.  So thats close to where it needs to be for the first cycle into the new year.  

Sunday 17th December 2023

Morning

Walk

Warmups

Bench: warmups, 150.5x4, 145.5x5x3, 160x1, 172x1

Pendlay row: warmups, 110x5, 120x5, 130x5

Afternoon

Walk

Warmups

Pin press: warmups, 152x3, 157x3

Single arm pushdown: 10x20, 15x12x4

Band curls

Notes

Weeeeee.  Had to split it up otherwise was falling off performance cliff.  Moved ok in two sessions.   Bench felt good considering everything was hurting.  Legs are definitely tired too.  Otherwise, nice.  

Saturday 16th December 2023

Walk
Adductor squeeze

Lateral squat

SSB Squats: warmups, 160x7x2

Leg curl: 20x30

BFR leg curls: 20x20x4

Copenhagen leg: 12x3

Ab plank: 30sec x3

Note

Good session.  Didn't feel great enough to do more sets, but two is enough.  First plank is always rough.  

Thursday 14th December 2023

Walk

Warmups

Bench: warmups, 147.5x3x4

Adductor squeeze

RDL

Rack pulls (25kg plate): warmups, 205x4, 190x4

Notes

Still have a little eh on my rib, so raised the deadlift to a less advantageous height, but it didn't hurt.  Weight was 'easy' rather than as heavy as it needed to be.  

Tuesday 12th December 2023 A.M.

Walk

Adductor squeeze

Lateral squats

Highbar squat: warmups, 165x5x2

Bench: warmups, 130x7, 132.5x7x3

Notes

Weeee.  No sleep, forgot caffeine for the squats, but otherwise pretty good.  

Sunday 10th December 2023

Walk

Warmups

Bench: warmups, 150x5, 145x5x2, 160x1, 170x1

RDL: warmups, 100x8, 140x8x2

Paused pin press: warmups, 150x3, 155x3

Notes
Good session.  Was meant to have a second session to do some assistance stuff, but feeling pretty beat.  

Saturday 9th December 2023

Walk

Adductor squeeze

Lateral squats

SSB squats: warmups, 150x7x3

Standing leg curls: warmups, 20x12x4

Copenhagen: 12x3

Plank: 30sec x3

Notes

Better after an actual sleep.  

Thursday 7th December 2023 A.M.

Warmups

Bench press: warmups, 148x3x4

Paused DL: warmups, 185x1, 185x4, 185x1

Notes

Waste of time.  Felt like garbage.  Rib hurt.  Belt didn't fit.  Deadlift sucked completely.  

Tuesday 5th December 2023 P.M.

Walk

SSB Split squat: 27.5x8, 32.5x8, 37.5x8

Incline Press: warmups, 90x6, 100x6

BFR leg extension: 20x10+(10LRx2), 20x10+(10LRx2)+10, 20x20+(10LRx2)+20

Pulldowns: 50x20x3

Notes

Holy smokes.  Tired, sore, hot, pump.  The split squats with the SSB are 1000000% better than I had been doing before.  Just felt way more balanced than otherwise.  Pump off BFR is maximum.

Tuesday 5th December 2023 A.M.

Walk

Adductor squeeze, lateral squats

High Bar squats: warmups, 175x5, 160x5x2

Bench press: warmups, 125x7, 127.5x7, 130x7

Notes

Almost forgot the caffeine again.  But, getting up this morning felt better than last week.  Squats moved OK, but its not feeling natural yet, and loads are still down on what they should be.  But improving quickly.  Bench is largely back where it was, maybe a little less.  But otherwise pretty good.  

Sunday 3rd December 2023

Walk

Warmups

Bench: warmups, 145x5, 140x5x2, 163x1

Pendlay Row: warmups, 100x5, 120x5

Paused Pin Press: warmups, 150x3x2

Single arm pushdowns: 10x12, 15x12, 17.5x12x2

Notes

Quite a nice day considering I was sore from yesterdays training and yard work.  Sore abs as well, which I haven't had for sometime.  

Saturday 2nd December 2023

Walk

Adductor squeeze, lateral squats

SSB squats: warmups, 140x7x2

Leg curls: 20x20x4

Copenhagen: 12x3

Planks: 30sec x2

Pulldown abs:  30x12, 50x12x2

Notes

Didnt feel like much today, but ticked over.  Forgot the bloody caffeine again.   Lower back wasnt moving well but got there in the end.  

Thursday 30th November P.M.

Warmups

Standing leg curl: 10x12, 15x12, 20x12, 25x12

Cable row: 45x12, 65x12x3

Notes

tallking to home