Saturday 29th June 2024

Walk

Warmups

Bench: warmups, 152.5x5, 145.5x5x3

Paused DL: warmups, 180x3x3

Close Grip Pulldowns: 50x12x3

1board: warmups, 160x3, 165x3, 170x3

Single arm pushdowns: 10x20, 15x12x3

Forearm things

Notes

Should still hurts, but the 170 off the board shows a solid base of strength.  

Friday 28th June 2024

Walk

Adductor squeeze, lateral squats

SSB squats: warmups, 147.5x7x3

BFR leg curls: 25x30, x25, x20, x20

Copenhagen Adductor: 12x3

Notes

Nice session.  Typing this after the fact means I feel adductor DOMS for a second week in a row.  Wondering if I am squatting deeper or doing more work on the adductors, but I don't feel like I am.  Its ok though.

Wednesday 26th June 2024

Walk

Adductor squeeze, RDL

Deadlifts: warmups, 220x4x2

Warmups

Bench: warmups, 144x3x4

Rev Grip pulldowns: 50x12x3

RDL: warmups, 150x8x3

Notes

Felt sore and tired before hand, especially lower back, but things moved ok.  Not the heaviest I have done, but not bad.  Next week will be heavy.  

Monday 24th June 2024

Walk

Squat: warmups, 203.5x5, 190x5x2

Bench: warmups, 127x7x3

SSB split squat: warmup, 67x8, 77x8

Wide Grip pulldown: warmups, 50x12x3

Close Grip bench: warmups, 120x6, 130x6

Notes

Hard session.  Felt ok but just didn't want to move.  So didn't do as much on the down set than I would normally.  That moved relatively ok.  

Saturday 22nd June 2024

Walk

Warmups

Bench: warmups, 147.5x5, 141x5x2

Paused DL: warmups, 175x3x2

Close Grip pulldown: 30x12, 50x12, 70x8, 80x8x3

1board: warmups, 152.5x3, 160x3

Single arm pushdowns: 10x20, 15x12x3

Notes

Not a bad day.  Sore elbow and sore shoulder.  But ticking over.  Paused DL easy, which was good as the adductors are sore/tired.

Friday 21st June 2024

Walk

Adductor squeeze, lateral squats

SSB squat: warmups, 145x7x2

BFR leg curls: 25x30x4

Copenhagen adductor: 12x3

Notes
Nice little session.  Weights moved well for first set of squats, less so for second but I did not rest much.

Wednesday 19th June 2024 P.M.

Walk

Rev grip Pulldowns: 10x12, 30x12, 50x12, 70x8x3

Adductor squeeze

RDL: warmups, 130x8, 150x8x2

Notes
Didn't feel like it but moved well.  

Wednesday 19th June 2024 A.M.

Walk

Adductor squeeze, RDL

Deadlifts: warmups, 230x4, 215x4

Band warmup, Ext Rotator exercise

Bench: warmups, 144x3x3

Notes

Watching the world champs resulted in me going slowly and running out of time so will have to go back later for accessories.  But Jurins tho.  

Monday 17th June 2024

Walk

Adductor squeeze, lateral squats

Squats: warmups, 190x5x2

Warmups

Bench: warmups, 127x7x3

Pulldowns: 50x12x5

Split squats: warmups, 67x8x2

Closegrip: warmups, 110x6, 120x6

Notes

Squats should have been lighter.  Otherwise ok day.  Shoulders hurting afterwards but will see how we go.  Doing RC stuff during bench warmups too. 

Saturday 15th June 2024

Walks

Warmups

Bench: warmups, 145x5, 140.5x5

Adductor squeeze

Paused DL: warmups, 170x3x2

Closegrip pulldown: 50x8, 70x8x3

1board: warmups, 150x3

Single arm pushdown: 10x12, 15x12x3

Notes

Nice end to a week.  Shoulder and elbow still hurt, but chugging fowards.

Friday 14th June 2024

Walk

SSB Squats: warmups, 140x7x2

BFR leg curls: 25x20x4

Copenhagen adductor: 12x3

Notes

Out of practice on SSB squats and highbar style, so stumbled in my first set.  Tidied up on second.  Wasn't hard.  

Wednesday 12th June 2024

Walk

Adductor squeeze, RDL

Deadlifts: warmups, 210x4

Warmups

Bench: warmups, 138.5x3x3

Reverse grip pulldowns: 30x12, 50x12, 60x12x3

RDL: warmups, 110x8, 130x8

Notes

Feeling a few aches from deadlifting a few days ago and squatting.  But moved OK.  Bench, the shoulder ranges from sore to annoying, so just need to keep chugging along.

Monday 10th June 2024

Walk

Adductor squeeze, lateral squats

Squats: warmups, 190x5, 182.5x5

Warmups

Bench: warmups, 126x7x2

Pulldowns: 50x12x4

Closegrips: warmups, 110x6

SSB split squats: warmups, 57x8, 67x8

Notes

Nice first real session.  I prefer a top set of reps rather than single.  These felt easier than I expected, especially wearing my old sleeves.  Last real offseason block before competition.  Tidying up bodyweight and then ramping up energy intake.  

Saturday 8th June 2024

Walk

Adductor squeeze, RDL

Deadlifts: warmups, 255x1, 190x8

Notes

Last of the block.  Enough of this single garbage.  

Thursday 6th June 2024

Walk

Warmups

Bench: warmups, 170x1, 141.5x5x2

Leg extension: 25x30x3

Leg curl: 25x20x3

Copenhagen adductor: 12x3 just below knee

Notes

Cold and eh.  Should felt a little better but nothing was fast today.

Next week move into a more traditional pre-block before the Oceania training.  The plan is to continue to plan for that.  It may be in NZ/Aussie, thanks to the Coup in New Caledonia.  

Tuesday 4th June 2024

Walk

Adductor squeeze, lateral squats

Squat: warmups, 214x1, 156x8x2

Bench: warmups, 133x7x3

Pulldowns: 50x12x3

Split squats: warmups, 57x8, 67x8

Notes

First morning session in a few weeks.  Moved ok, didn't feel too bad.  Knee didn't feel bad, which was popping on the last set of last weeks work.  Need to sleep more, but thats normal.  Only two days early wakeup per week is ok.  

Saturday 1st June 2024

Walk

Adductor squeeze, RDL

Deadlifts: warmups, 250x1, 206x5

Warmups

Bench: warmups, 90x8, 99x7, 108x6, 117x5, 126x4, 135x3x2, 144x2x2, 153x1x2, 144x2x2, 135x3x2, 126x4, 117x6, 108x8, 99x10, 90x12

RDL: warmups, 130x8, 150x8, 170x8

Closegrip pulldown: 10x12, 30x8, 50x8, 70x8, 80x8, 90x8, 100x4

Notes

Ok session.  The top set moved better than last week but I was just whacked out on the work sets so did virtually nothing.  Bench was work.  RDLS were nice and pulldowns were ok.  After this my hamstrings were tired, but not excessively.  Lower back was good.  So its weird.  I need much more hamstrings really.  

Thursday 30th May 2024

Walk

Warmups

Bench: warmups, 170x1, 137.5x5x2

Notes

Thats it.  Felt exhausted all day, plus a lot of work stress on top of that.  Just did what I could and moved on.