Tuesday 30th April 2024

Walk

Warmups

Bench: warmups, 160x1x3

Pulldowns: 50x12x3

Adductor squeeze, lateral squats

Squats: warmups, 195x5

Notes

Bench felt eh, sore shoulder/out of position, until the last single.  Still having some issues with my squat.  Largely the stupid ankle that doesn't want to move fully into the squat.  Seems to be better when and if it cracks, but then regresses.  I need to stretch a lot beforehand.  Last squat before regional champs, and pretty much where I will be doing my single.   200.  Thats all she wrote.  

Sunday 28th April 2024

Walk

Warmups

Bench: warmups, 160x1, 170x1, 180x1, 185.5x1, 170x2

Paused DL: 200x3x3

Reverse grip pulldowns: 35x12, 60x12x2, 70x12x2

Single arm pushdowns: 10x30x3

Forearm stuff

Notes

Shoulder, well and truely, is still not great.  But survivable with the warmups/movements I have been doing.  it was sore after this session/overnight, but will keep working on it.  But, 185 moved, and likely 192.5 could have gone, been hard but.  Deadlifts, once again, couldnt get into position until the last set.  

Thursday 25th April 2024

Walk

Warmups

Bench: warmups, 150x3, 155x3, 157.5x3

Adductor squeeze, RDL

Deadlifts: warmups, 225x4x2, 245x1

Cable rows: 60x12, 80x12x3

Leg curls: 20x20x5

Notes

Eh... felt off, couldn't get into position for deadlift.  

Tuesday 23rd April 2024 P.M.

Standing pulldown: 10x12, 35x12, 60x12x3

Split squat: BWx12, 27x12x2, 32x12

Notes

Felt ok, pumped the back up really.  Adductors were feeling a little eh, but pumped up the legs nicely.  

Tuesday 23rd April 2024 A.M.

Walk

Warmups

Bench: warmups. 130x6, 140x6

Adductor squeeze, Lateral squat
Squats: warmups, 210x5, 192.5x5

Notes

Bleh indeed.  Bench was ok, shoulder semi-ok but not back to normal.  Squats sucked.  Really.  After the first rep I really did not think I had another 4 in me.... oh well, did one drop down set, wasn't up to a second.  

Sunday 21st April 2024

Walk

Warmups

Bench: warmups, 160x1, 170x1, 150x3x2

Pulldowns

Triceps

Notes

Good session really.  The shoulder still sucks so it was quite nice getting to the 170.  Improving.  The warmups include Y, T and A things for shoulders.  I also do rotator cuff band thing on the other days.  

Saturday 20th April 2024

Walk: long

Adductor squeeze, lateral squats

High bar squats: warmups, 145x6, 145x8, 145x7

Standing leg curls: 10x12, 30x8x3

Leg extension: 20x20x3

Copenhagen: 12x3

Notes
Felt fine.  Would be better if I could count.  

Thursday 18th April 2024 P.M.

Cable rows: 60x12x3

Leg curls: 20x12x4

Notes

Bleh

Thursday 18th April 2024 A.M.

Walk

Warmups shoulder Y, T, As 

Bench: 120x3, 130x3

Adductor squeeze, RDL

Deadlifts: warmups, 230x4, 217.5x4

Notes

Still being restrictive on bench, 130 started to feel uncomfortable so called it there.  Adding in more shoulder work means I start feeling my RC more...  one problem at a time.  Resting for the next couple of days then see.  Deadlifts felt great, until the final set where i lost focus, but it still seemed easy on video.

Tuesday 16th April 2024

Walk

Bench: warmups, 100x6

Adductor squeeze, Lateral squats

Squat: warmups, 190x5x2, 215x1

Notes

Shoulder still aches, but doing extreme tightness allowed me to train, didnt hurt during, modest pain afterwards/overnight, but better.  Squats felt reasonable, the top single easy.  

Got stung in the lip by a bee/wasp while out for a walk at lunch, so antihistamine took me down the rest of the day so didnt finish up at night.  

Sunday 14th April 2024

Walk

Warmups

Bench: warmups, 181x5x1, 167.5x3, 170x3x2 ouch

Paused DL: warmups, 190x3

Pushdowns

Pulldowns

Notes

Bleh.  Bench was fine, until the last set and I got a pain in the front delt/bicep area.  So either my bicep tendon was a dick, or impingement type injury/rotator cuff.  Dropped the assistance work and rested instead.  Deadlift felt easy for once.  

Saturday 13th April 2024

Walk

Adductor squeeze, lateral squats

High bar squats: warmups, 140x7x2

Standing leg curls: 10x12, 30x8x3

Leg extension: 25x50, x40, x30x2

Copenhagen Adductor: x12x3

Pulldown abs: 35x12x2, 45x12

Notes

Delayed because of garbage sleep (thanks vaccination), but worked into the timing for my competition.  So will be moving all training days across by one day.  Tuesday, Thursday, Saturday, Sunday.  Light enough session today.  Just ticking over.

Wednesday 10th April 2024 P.M.

Cable rows: 35x12x2, 60x12x4

Leg curls: 20x20, BFR: 20x20x6

Notes

Felt better than the morning, but feeling tired.  Also vaccinated tonight, so will see if that kicks me any.  

Wednesday 10th April 2024 A.M.

Walk

Warmups

Bench: warmups, 156x3x6

Adductor squeeze, RDL

Deadlifts: warmups, 215x4, 235x1

Notes

Feeling modestly beat today, but got it all happening.  Upper body was just sore, which makes things move slowly and it did.  Deadlifts felt a bit off, mainly from being bloated and fat.  First week of cutting down to competition, as I had been sitting a little heavy, and like normal, my weight goes up :|  

Monday 8th April 2024 P.M.

Warmups

Pin Press: warmups, 145x6, 145x5x2

Pulldowns: 50x12x4

Split squat: warmups, 27x12x2

Notes

Was out at a school dance event for my smallest child, so this happened at 9pm ish... Was certainly not feeling like exercising.  Thought I had 6's to do on pin press but it was 5s.  They were easier, considering everything was sore.  I think I shall do split squats to a higher rep count, but will see how it goes.  It pumped up quickly.  They will be done more often on the offseason post Oceanias.

Monday 8th April 2024 A.M.

Walk

Warmups

Bench: warmups, 152.5x6x4

Adductor squeeze, Lateral squat

Squat: warmups, 200x5, 190x5

Notes

Everything felt stiff and slow today.  First morning off daylight savings, but slept well.  Weights moved, just not fast.  

Saturday 6th April 2024

Walk: 40mins

Warmups

Bench: warmups, 180x1, 165x3, 167.5x3x3

Closegrip pulldowns: 50x12, 55x12, 60x12

Pin press: warmups, 165x3, 170x3x2

Pushdowns: 10x12, 15x12, 20x12x2

Forearm

Notes

Good session, although it all felt hard and sore.  Elbow hurts, but gel took care of it.  Single was nice, aim is to make that my opener.  

Wednesday 3rd April 2024 A.M.

Walk

Warmups

Bench: warmups, 156x3x6

Adductor squeeze, RDL

Deadlifts: warmups, 200x6

Notes

Eh.  Have felt better, but it wasn't terribly awful.  Bench dropped off after 4sets but got through all reps, and the deadlifts felt stiff but got done.  Took longer than it should have.  

Monday 1st April 2024

Week 7 Day 1
Warmups
Bench: warmups, 145x6x4
Squats: warmups, 170x3 no sleeves
Rev grip pulldown: 35x20x3
Pin press: warmups, 140x6x2


Notes
Spent the weekend bent over and building a swing set for my little one, which killed my lower back and hips. Never seemed to recover from squats on Friday which was followed by the bulk of the leaning over... so lets blame that. Had wanted more reps on squats and could have done them, but realistically, I need a break. I have deadlifts on Wednesday and then rest until next week for those two. Bench moved ok considering the general fatigue.

Saturday 30th March 2024

Warmups

Bench: warmups, 172x4, 160x4, 162.5x4x2, 185.5x1, 190x1

Pulldowns: warmups, 60x8x3

Pin press: warmups, 160x3x2

Notes

Feeling yesterdays work, but bench moved really well.   Solid.