Friday 29th March 2024

Walk

Adductor squeeze, Lateral squat

High Bar Squat: warmups, 160x7, 170x7, 140x7x2

Standing leg curls: 10x12, 30x8x3

Copenhagen: 12x3 with 6 full range of last two sets

Notes

Feeling toasted from Wednesdays deadlifts.  Sore back, sore legs.  Squats moved ok, so I did the sane thing and did two lighter drops sets.  Leg curls felt good.  Copenhagen is working well.  

Wednesday 27th March 2024 P.M.

Warmups

Cable row: 10x12, 35x12, 60x12x3

Leg curls: 20x20x4

Notes
Feeling pretty toasted.  

Wednesday 27th March 2024 A.M.

Walk

Warmups

Bench: warmups, 155x3x6

Adductor squeeze, RDL

Block pull: warmups, 230x1, 245x4, 230x4x2

Notes

Weeee.  Trained a touch later than normal, but still with a garbage sleep.  I had visions of 250 for the top set if things moved ok, but felt quads and back, and lower sets felt a little slow so just did the 245.  Probably had 250.  LOlz.  But, next time.  Bench is benching. 

Monday 25th March 2024 P.M.

Walk

1&1/2 bench: warmups, 125x6, 130x6, 132.5x6

BFR Leg extensions: 20x50, x40, x30, x20

Notes

Indeedo.  Sore.  

Monday 25th March 2024 A.M.

Walk

Adductor squeeze

Lateral squats

Squats: warmups, 200x5x2, 220x1

Warmups

Bench: warmups, 150x7, 152.5x7, 150x6 doh

Notes

Feeling the lower back and sore legs this morning, and the left knee was a little sore.  Felt eh, but moved ok.  Second set was really moving well then just fell off a cliff,  Bench was the same.  Thinking the triceps moves on  Saturday contributed to the drop-off in bench performance.  

Saturday 23 March 2024

Walk

Warmups

Bench: warmups, 167.5x4, 157x4, 159x4, 180x1

Adductor squeeze, RDL

Paused deadlifts: warmups, 200x3x3

Pin press: warmups, 165x3x2

Rev grip pulldowns: 50x12x3

Pushdowns: bunch a higher rep stuff

Forearms

Notes

Solid session.  Happy with the speed and progress.  Onwards.  

Friday 22nd March 2024

Walk

Adductor squeeze, lateral squats, leg extensions

High bar squats: warmups, 150x7, 160x7

Standing leg curls: 10x20, 20x20x3

Copenhagen: 12x3 including 4 full range each set

Notes

Knees (plural) are feeling better, but I can still "feel" them.  Thats a new set of pain really.  So took it lighter on squats, used Voltaren Emugel on my knees before my knee sleeves went on, and then tried to choke myself to death on a sort chewed gummy airplane.  Doh.  Trying to add in full range copenhagen, with adductor doing the full movement.  Its harder thats for sure, but getting me stronger requires them to be as strong as possible.  

Wednesday 20th March 2024 P.M.

Walk
Cable row: 10x12, 35x12, 60x12x3

Leg curls: 20x12x6

Notes

Knee felt it today, but this was ok, just work.  

Wednesday 20th March 2024 A.M.

Walk

Warmups

Bench: warmups, 150x3x5

Adductor squeeze, RDL

Block pull: warmups, 230x4x2 (doh), 245x1

Notes

After squats right knee was sore, next day left knee was excessively sore.  Haven't had that one before.  Felt a little better this morning.  But once done walking and into the movements, it felt better.  Felt ok during deadlifts and pushed up weights nicely, but then I got to the top set thinking I had loaded 220 adn did my sets, much harder than expected, and suddenly dawned on me that its actually 10kg heavier.  Doh.  Oh well, good work?  The top single was easy enough.  

Monday 18th March 2024 P.M.

Walk

Warmups

1&1/2 bench: warmups, 120x6, 125x6, 130x6

Splitsquats/Bulgarians/whatever: 27x8, 67x8x3

Notes

Right knee hurt before this, and now the next day, the left knee hurts...  This certainly finished me, fatigue was high.  

Monday 18th March 2024 A.M.

Walk

Adductor squeeze, lateral squats

Comp Squats: warmups, 216x5, 200x5x2

Bench: warmups, 145x7x3

Pulldowns: 35x12, 60x12x3

Notes

Changing tag over to competition cycle, as I will be competing at the regionals. Will do 3lift but not going hard into squats/deadlifts, as I will be targeting a 185.5kg or above bench.  Regional open bench press record.  Is the goal.  So the tempered benches will be ramping slightly, which means stretching a little more seriously for the next few weeks.  The squats took most of my energy out of me, especially the backdowns.  But did them, and then upped the bench over target.  Smooth.

Saturday 16th March 2024

Walk

Warmups

Bench: warmups, 154x5x4, 150x4x3, 165x1

Pendlay row: warmups, 120x5, 130x5, 140x5

Paused pin press: warmups, 160x3, 165x3x2

Pushdowns:10x12, 15x12, 17.5x12x2

Forearm things

Notes

Could feel the fatigue from late session yesterday, legs were just not as recovered.  Not that I was using them, but it was just general fatigued feeling.  

Friday 15th March 2024

Walk
High bar squats: warmups, 171x7x2

Standing leg curls: 10x12, 30x12x3

Copenhagen: 12x3

Notes

Trained late, things were OK but just fatigued.  

Wednesday 13th March 2023 A.M.

Walk

Warmups

Bench: warmups, 148x3x4

Adductor squeeze
RDL

Block deadlifts: warmups, 232x4, 215x4x2

Notes

Nice day.  Bench was slow but chugged along fine.  Deadlift was better than expected, and certainly the best it has been this year.  Especially for early morning lifting.  The backdowns were a little light realistically.  

Monday 11th March P.M.

Warmups
1&1/2 bench: warmups, 122.5x6, 127.5x6

Pulldowns: 50x12x3

Leg extensions: 20x50, 20x40x2

Notes

Bench move actually felt better this week.  

Monday 11th March 2024 A.M.

Walk

Adductor squeeze

Lateral squats

Comp Squat: warmups, 195x5x2, 215x1

Warmups

Bench: warmups, 136.5x7x3

Notes

Feeling slightly stiff from my usual garbage Sunday night sleep and residual stiffness from the spot/loading.  Realistically, the sleep was better than normal, and had a pretty solid sleep on Saturday night.  Squats moved well, possibly could have did the 200 for the same RIR, but progress.  

Saturday 9th March 2024

Walk

Warmups

Bench: warmups, 157.5x5, 150x5x2, 170.5x1

Adductor squeeze

RDL

Paused DL: warmups, 190x3x2

Notes

Quick earlier morning session before I headed to Masterton for the first clublift of the year at Wai Weight Gym.  Nice session, moved ok.

Friday 8th March 2024

Walk

Adductor squeeze

Lateral squat

High Bar squats: warmups, 167x7x2

Standing leg curls: 10x12, 30x8x3

Copenhagen: 12x3

Notes

Ankle still doesn't appreciate the loading.  What I can do without weight is perfectly fine, but it seems to seize during loading.  So worked with what I had, the actual work was harder than it should have been.

Wednesday 6th March 2024 P.M.

Cable rows: warmup, 60x12x4

Leg curls: 20x20x4

Notes

Eh

Wednesday 6th March 2024 A.M.

Walk

Warmups

Bench: warmups, 148x3x4

Adductor squeeze

RDL

Block pulls (10s): warmups, 210x4, 212.5x4, 242.5x1

Notes

Not a bad little session, weights and structure.  

Monday 4th March 2024 P.M.

Warmups

Bench: warmups, 133.5x7x2

Single arm pulldowns: 20x15x3

Bulgarians: 27x8, 67x8x2

1&1/2 press: warmups, 120x6x2

Notes

Finished up this evening.  Hard work but moved.

Monday 4th March A.M.

Walk

Adductor squeeze

Lateral squats

Comp Squat: warmups, 205x5, 190x5x2

Notes

Woops... started late, ended late, will do bench later. 

Saturday 2nd March 2024

Walk

Warmups

Bench: warmups, 153.5x5, 145x5x2, 165x1

Pulldowns: 30x12, 50x12x3

Pin press: warmups, 150x3x2

Notes

Ok session.  Felt tired.

Friday 1st March 2024

Warmups

Adductor squeeze

Lateral squats

High Bar squat: warmups, 163.5x7x2

Standing leg curl:  10x12, 20x8x3

Copenhagen adductor: 12x3

Notes

Ankle still stupid