Tuesday 30th January 2024 P.M.

Some light leg extensions and some stretching.

Shoulder thing is there, stretch and see how it goes.  

Tuesday 30th January 2024 A.M.

Walk
ADductorr squeeze

LAteral squat

High Bar squat: warmups, 172x5, 182x5, 192x5

Bench: warmups, 140x7, 145x7

Notes

Shoulder is feeling a little underwhelming, so will just keep stretching daily and keeping a track of it.  Squats moved well.  

Sunday 28th January 2024

Walk

Warmups

Bench: warmups, 147.5x4, 152.5x4, 157.5x4

Pendlay row: warmups, 120x5x3

Bench: up to 172.5x1

2board: 187.5x3, 185x3

Chins: BWx6x3

Pushdowns: 30x12, 40x8x2

BFR curl on curly bar: 20x20x3

Notes

Will stretch and move tonight.  Everything was sore and slower today, but still moved ok.  Hit rack on first 2board, so just took it easier on the second set.  

Saturday 27th January 2024

Walk

Adductor squeeze

Lateral squats

SSB Squats: warmups, 167x7x2, 170x7

Standing leg curl: 10x12, 20x8, 30x8x3

Copenhagen move: 12x3 (full length)

Plank: 30sec x3

Pulldown ab: 10x12, 30x12, 40x8x2

Notes

Good day, hard work.  Obliques hurt, or the ribs, something anyway, and on both sides.

Thursday 25th January 2024 A.M.

Walk

Warmups
Bench: warmups, 154.5x3x4

Adductor squeeze

RDL

Block pull deadlifts: warmups, 210x4, 222.5x4, 230x4

Notes

Sore quads, quite sore.  Did what I could.

Tuesday 23rd January 2024 P.M.

Walk

Incline press: warmups, 110x6, 120x6x2

BFR Leg extension: 20x30, x20,x20,x20, x20, x10, x10 

Notes

Don't know what I really had done for the leg extensions but I squeezed at the top and kept going until it was really painful.  I shall see if I am crippled tomorrow.

Tuesday 23rd January 2024 A.M.

Walk
Adductor squeeze

Lateral squats

High Bar Squats: warmups, 175x5x3, 195x1

Warmups

Bench: warmups, 137.5x7x3

Pulldowns: 50x12, 60x8x3

Notes
Wasn't as warm as the later sessions I had done for the last two training days.  But it rained part way through and the humidity took over.  Bleh.   Proper diet week, so kept to RIR as much as possible.  

Sunday 21st January 2024

Walk

Warmups

Bench: warmups, 150x5, 157.5x5, 162x5, 180x1

Adductor squeeze

RDL

Deadlifts: warmups, 200x3x3 all singles... rib hurts

2board: warmups, 180x3, 190x3, 192.5x3 eh

Did these later in the day.  
Pulldowns

Pushdowns

Notes

So stupidly moist.  Good bench, ~5kg up on nationals rep work.  Single was rough, but eh.  The deadlifts sucked.  Just do not feel like its really getting into position, even though the belt is feeling much more comfortable, even a little loose on occasions.  

Saturday 20th January 2024

Walk

Adductor squeeze

Lateral squat

SSB squat: warmups, 167x7x2

Standing leg curl: 10x20, 20x8, 25x8, 30x8

Copenhagen move: 12x3 longer lever

Plank: 30sec, +5x30secx2

Notes

Sweaty mess.  SSB was a little heavy, maybe 160, but did it.  

Thursday 18th January 2024 A.M.

Walk

Warmups

Bench: warmups, 150x3x4

Adductor squeeze

RDL

Block pull deadlift: warmups, 210x4x2, 240x1

Notes
Feeling quite sore and tired.  Weight was less than last week when it should have been similar but its a.m. and feeling quite sore from the Monday workload.  

Tuesday 16th January 2024 P.M.

Walk

Warmups

Split squat: 27x8, 47x8, 67x8x2

Incline press: warmups, 100x6, 110x6, 120x6

Single arm pushdown: 10x30x2, 10x20

Notes

Much hotter than the morning, but moved well.  Pushed back a little more on split squats, so ended up moving weight a bit easier.  Also had my band pegs as handles, which worked ok too.  

Tuesday 16th January 2023 A.M.

Walk

Adductor squeeze

Lateral squats

High bar squats: warmups, 162.5x5, 172.5x5, 182.5x5

Bench: warmups, 136x7x3

Pulldowns: 50x12, 60x12x3

Notes

First AM of the year.  Felt off.  Squats didn't feel smooth but things moved ok realistically.  Endurance is lacking in the morning, really noticed it on bench.  Likely need more feeding prior to lifting.  

Sunday 14th January 2024

Walk

Warmups

Bench: warmups, 145x5, 152x5, 156x5

Pendlay row: warmups, 120x5, 125x5

Bench: warmups, 170x1 (forgot to do it earlier)

2board: 170x3, 185x3

Single arm pushdown: 10x12, 20x10x3

Forearm grip: 60x12, 70x12x2

Banded hammer curl: greenx20x3

Notes

Hot session, but realistically it was pretty good overall.  Sleep was 'ok' perforamnce was good, maybe a little snappier would have been nice, but getting there.  2board moved nicely.  

Saturday 13th January 2024

Walk

Adductor squeeze

Lateral squat

SSB Squat: warmups, 157x7x2

Standing leg curl: 10x12, 20x12, 25x12x2

Copenhagen leg: 12x3 with a longer lever

Plank: 30sec, +5kg 30sec x2

Notes

Didn't feel hot, but definitely ended that way, and way too sweaty.  Weight moved well, things were good.  Plank with weight killed me.

Thursday 11th January 2024

Walk

Warmups

Bench: warmups, 152.5x3x3

Adductor squeeze

RDL

Block deadlifts: warmups, 195x4, 205x4, 220x4

Cable rows: 50x12, 70x12x3

BFR leg curls: 20x30x4

Notes
Hot, but everything was solid really.   Pushed deadlift harder which is the first for awhile.  Belt felt a little better too, so Christmas bloat slowly dropping down.

Tuesday 9th January 2024

Walk

Adductor squeeze

Lateral squats

High bar squats: warmups, 170x5, 172.5x5

Bench: warmups, 131x7, 138.5x7

Pulldowns: 50x20x3

BFR leg extension: 20x20 each leg, 20x20 EL + 20 both legs, 20BL+20EL+20BL

Incline press: warmups, 90x6, 100x6

Notes

Trained around lunchtime and it was 28deg in the garage which is warm for Palmy.   Also forgot that I was going to add in pushdowns.

Sunday 7th January 2024

Warmups

Bench: warmups, 135x5, 142.5x5, 150x5, 165x1

Deadlifts: warmups, 187.5x3x2

2board press: warmups, 160x3

Rev grip Pulldowns: 50x12, 70x8x3

Single arm pushdowns: 10x12, 15x8, 20x8x2

Banded curls

Forearm exercise

Notes

Ok session but was still quite warm really.  

Saturday 6th January 2024

Walk

Adductor squeeze

Lateral squats

SSB squats: warmups, 150x7

Standing leg curls: 20x15x4

Copenhagen leg: 12x3

Plank: 30sec x3

Notes

Hot.

Thursday 4th January 2024

Walk

Warmups

Bench: 140.5x3x2

Adductor squeeze

RDL

Block pulls: warmups, 202.5x4x2, 232.5x1

BFR leg curls: 20x30, x20, x20, x20

Cable rows: 50x12x3

Notes

Felt better than I did last night, hips and legs were still quite sore.  But felt OK today.  The bench felt sore but fine, the block pulls didn't set anything alight, just movement.  First set which I recorded sorta sucked as I didn't use chalk.  Second set was easier.  

Tuesday 2nd January 2024

Block 2, Week 1, Day 1

Walk

Adductor squeeze

Lateral squat

High bar squats: warmups, 150x5, 160x5, 170x5 

Bench: warmups, 127.5x7x2

Pulldowns: 50x12x3

Split squat: warmups, 50x12x2

Notes

First of the year, and felt ok, not great.  Almost got me thinking I need to extend the block out another week to allow for a warmup week to the first week, as I undercut the squats due to residual fatigue.  Will think about that for the next round.