Wednesday 28th February 2024

Walk

Warmups

Bench: warmups, 148x3x2

Adductor squeeze

RDL

Block deadlifts: warmups, 215x4, 202.5x4

Single arm pulldown: 30x12x3

Notes

Ankle still kankling.  Everything moved ok.  Tightened my belt for second deadlift set, which means things are slightly better from a fat guy perspective.  Also off creatine, so will be going back on it once I get down to competition weight.  

Monday 26th February 2024 A.M.

Walk 

Adductor squeeze, lateral squat

Comp squat: warmups, 187.5x5x2, 200x1

Warmups

Bench: warmups, 130x7x2

Notes

Slept like absolute garbage again.  Ankle still not back to normal so even with the comp squat it caused me to twist slightly which put a bit more load on the righthand side, which doesn't help my adductor.  Was also slightly fatigued from the dual day on Saturday. Video showed it move fine.  Bench was easy.  Shoulder is still dicky.

Saturday 24th February 2024

Walk

Warmups

Bench: warmups, 147.5x5, 140.5x5, 155x1

Adductor squeeze/Lateral squats

High bar squats: warmups, 157.5x7

Paused DL: warmups, 180x3

Copenhagen move: 12 inc 2 full range x3

Notes

Drove to Akl and back on thursday night so had no sleep, and didn't really sleep until that night, so gave day three a miss and combined it with day 4.  Bench felt ok considering.  Highbarts sucked, cos my ankle hurts (left) and the rom is decreased which made it hard to get down properly.  Deadlifts actually worked.  The belt position was good for once.  

Wednesday 21st February 2024 A.M.

Walk

Warmups

Bench: warmups, 138.5x3x2

Adductor squeeze, RDL

Block pulls (10s): warmups, 200x4, 225x1

Notes

Ok Session.  Shoulder felt ok over night and sortof ok through the session.  Weights moved well, nothing really too extreme.  200 moved well.  225 was a little slow but eh, thats ok for first week.

Monday 19th February 2024 P.M.

Walk

Warmups

1.5 bench: warmups, 120x6

SSB split squats: 27x8, 47x8, 57x8

Notes

Shoulder being weird, but eh.  Moved.  

Monday 19th February 2024 A.M.

Walk

Adductor squeeze + lateral squats

Comp Squats: warmups, 190x5, 182.5x5

Warmups

Bench: warmups, 130x7x2

Single arm pulldowns: 30x12x3

Notes

Back again.  Did one day training on Wednesday, with a single at 180 high bar squat, and 140x3, and the bench was 160 with 120x3.  Not much effort.   
Todays work was great.  

Sunday 11th February 2024

Warmups

Bench: warmups, 160x4, 167.5x4, 170x4, 185.5x1, 190x1

Pulldowns: 35x20, 55x12x4

2board: warmups, 180x3, 190x3

Single arm pushdowns: 10x20x2

Notes

Awake at 4.20 to watch (the) Sheffield, so felt tired, and not overly recovered.  Also drove yesterday which always leaves me a bit stiffer.  But, moved, and got the top set of bench which pumped the triceps a bit.  Followed by two singles which really moved well.  

End of the block.  Taking a down week, and then see where things head.  Back to competition movements for a little bit I think.  

Saturday 10th February 2024

Walk

Adductor squeeze

Lateral squat

SSB Squat: warmups, 180x7, 147x7

Standing leg curls: 10x20, 30x8x3

Copenhagen movement: 12x3

Plank: 30sec x3

Notes

Good session, the top set kicked my ass but decided to drop a second much lighter set.  Also felt harder than it should have.   Copenhagen are chugging better, full length lever.  

Thursday 8th February 2024

Walk

Warmups

Bench: warmups, 154x3x6

Adductor squeeze

RDL

Block Deadlifts: warmups, 215x4, 225x4

Notes
I got out late and this seemed to take forever. so need to plan better for it when getting up.  The deadlifts showed me something.  I don't have many heavy sets of deadlift in me, and ascending deadlifts are a little mentally draining, I just cannot keep pushing the same way I can with squat and especially with bench.   The one-and-done approach I had been using was hard, but it allowed me to just drop a set and go.  

So.. for the next block I will be moving back to the top set for everything.  Another will be a single rather than 

Tuesday 6th February 2024

Walk

Adductor squeeze

Lateral squat

High Bar Squat: warmups, 185x5x2

Warmups

Bench: warmups, 145x7, 152.5x7, 155x7

BFR leg extension: 20x30x3

Pulldowns: 50x12x4

Notes

Felt ok on warmups, but top sets were not the best.  Bench I could feel myself fatiguing with each set.  Rushed the last one to get the reps in.  Oh well, I did it this time, and the second set was solid.  Tired.  Considering its a public holiday and I trained later, I didn't feel great.  No solid food before tho.

Sunday 4th February 2024

Walk

Warmups

Bench: warmups, 155x4, 160x4, 165x4, 180x1

Deadlifts: warmups, 205x3

Notes

Quick session.  No assistance moves to keep a track on my shoulder.  Strangely its the opposite side that is hurting.  

Saturday 3rd February 2024

Walk

Adductor squeeze

LAteral squats

SSB Squats: warmups, 172x7

Standing leg curls: 10x12, 20x12, 25x8, 30x8

Copenhagen: x12x3

Notes

That was enough.  Spent the remainder of the day driving and hanging out in Martinborough.

Thursday 1st February 2024

Walk

Warmups

Bench: warmups, 156.5x3x4

Adductor squeeze

RDL

Block deadlifts: warmups, 217.5x4

Notes

Gave up after the deadlift.  Just did not feel like repeating the set.  Not enough sleep, normal garbage.  Unimpressed.  Shoulder felt a little better today.