Friday 30th August 2024 A. M.

Walk

Warmups

Bench: warmups, 170x4, 157.5x4x2

Wide pulldowns: 50x12x3

Pin press: warmups, 160x3, 165x3

Notes

Back is fooked.  Doh.  Have been stretching it, but will give it a couple of days of nothing to stop stressing it.  Happy with the 170.  Back to where I was.  But the back also impacts it as I lose tension with the sharp pain.  

Wednesday 28th August 2024 A.M.

Walk
Warmups

Bench: warmups, 152.5x3x6

Adductor squeeze, RDL

Deadlifts: warmups, stop.

Notes

Back popped slightly modestly yesterday.  It was still there but much less painful.  This morning felt ok, warmups felt reasonable.  Did 230 as last warmup, felt it, but it moved fast.  Then 262.5 as a low top set.  Easily moved off the floor but pinched as I got it up, so dumped it.  Tried again as I am an idiot.  In competition is one thing, but no use pushing it more out of competition.  Oh well, stretch, mobility, move, rest up until next week and rinse/repeat.   

Monday 26th August 2024 A.M.

Walk

Adductor squeeze, lateral squats

Squats: warmups, 222.5x2, 205x4

Warmups

Bench: warmups, 145x7x3

Notes

Bleh.  Sore muscles in lower back left, and now its just a sore lower back.  Hurts. 

Saturday 24th August 2024

Walk
Warmups

Bench: warmups, 165x4, 156x4x3

Rev grip pulldowns: 50x12x4

Pin press: warmups, 160x3x2

Rope pushdowns: 10x8, 15x8x3

Forearm thing, side raises

Notes

Not snappy, but moved.  Bench is feeling a little different.  Less snappy this week, more muscle.  Weird.  Back is settling down, still not the greatest.  

Friday 23rd August 2024

Walk

Adductor squeeze, lateral squats

High Bar squats: warmups, 170x7

Paused DL: warmups, 150x3, 170x3x2

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

Copenhagen leg: 20x3

Notes

Lower back is absolutely decimated from deadlifts.  Muscle lower back, not the spine side of things.  Which is new.  But loading was problematic.  Strength wasn't.  So the squats went ok considering but I was relatively tentative, and decided to call it at one set.  With the assumption that the first set gets 80% of the benefit.

Wednesday 21st August 2024 P. M.

Walk

Warmups

Spoto press: warmups, 140x6x3

RDL: warmups, 100x8x2

Closegrip pulldown: warmups, 60x12x3

Pushdowns: 10x12, 20x8x2

Notes

Tired.  Did not want to do this.  The lowerback is awful.  Oh well, sleep and rest.  

Wednesday 21st August 2024 A.M.

Walk

Warmups

Bench: warmups, 152.5x3x5

Adductor squeeze, RDL

Deadlifts: warmups, 257.5x4, 240x4, 230x4

Notes

Jesus H Corbet.  12.5kg best, 17.5 up on last nationals.  Harder of course.  Hands are sore, so grip was the thing giving out which always makes things harder. My weight from last year was 240, so that my back-off, lower back is toasted.  Will see about RDL later.  

Monday 19th August 2024 P.M.

Pulldowns: warmups, 60x12x3

SSB Split Squats: warmups, 67x8x3

Landmine press: warmups, 20x20, 30x20, 40x20, 30x15

Single arm pushdowns: 10x20x3

Notes

Enough of that.  Tired.  

Monday 19th August 2024 A.M.

Walk

Adductor squeeze, lateral squats

Squats: warmups, 200x5x2

Warmups

Bench: warmups, 141x7, 144x7x2

Notes

Was still a little stiff from the weekend helping out at meet.  Ended up spotting / loading for the entire day, first session not so bad as the weights were not high, but the second session was everything from 40kg through to 300kg depending on the lifts.  Wen't well. Wasn't decimated like the North Islands, but I guess not having Covid helps with that...  Sore but not destroyed.  The stiffness showed up as slowness.  So the top sets could have been heavier, but slow for me which is not always a good sign.  Second set of squat was way better but called it there.  Bench felt less snappy, but more muscular strong (if that makes sense), I felt more muscle to lock out than my normal benching.  But energy dropped off quick.  Probably shouldn't have gone up but it felt really good.

Friday 16th August 2024 P.M.

Warmups

Bench: warmups, 156x4, 150x4x3

Pulldowns: 50x12x3

Pin press: 155x3, 160x3

Notes

Getting it done before tomorrow.  

Friday 16th August 2024 A.M.

Walk

Adductor squeeze, lateral squats

High bar squats: warmups, 165x7x2

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

Copenhagen adductor: x15x3

Notes

Weee.  Dropped a set of squats and all deadlifts as my lower back was toast and I help out at a meet tomorrow, so need to function.

Wednesday 14th August 2024 P.M.

Spoto press: warmups, 142.5x6x3

RDL: warmups, 130x8x3

Closegrip pulldowns: 50x12x3

Single arm pushdowns: 10x8, 15x8, 17.5x8, 20x8

Notes

Not really feeling it and it was hard.  

Wednesday 14th August 2024 A.M.

Walk

Warmup

Bench: warmups, 152.5x3x4

Adductor, rdl

Deadlifts: warmups, 225x4x2

Notes

Hips feeling beat today.  Didn't feel bad yesterday but definitely showed up.  Could have gone heavier on deadlifts but it will do.  Better to fight another day.

Signed up for Nationals yesterday.  Open class.  120kg.  

Wreck on.  

Monday 12th August 2024 P.M.

Walk

Warmups

Pulldowns: 30x20, 50x20x3

SSB split squats: 27x12x3

Landmine press: 20x20, 30x20x3

Single arm pushdown: 10x20x3

Notes

Eh, not really feeling it tonight.  HAaa.  

Monday 12th August 2024 A.M. ish

Trained around lunchtime

Walk

Adductor squeeze, lateral squat

Squats: warmups, 217.5x5, 200x5x2

Warmups

Bench: warmups, 140x7x3

Notes

Took way longer than it should have, but bathroom breaks endlessly.  That was a good session.  Likely 220ish the top end for 5.  It was a little wobbly, but I haven't had this on my back for a long time so its all feeling new.  15.5kg up on last years national prep.  So, good.  

Saturday 10th August 2024

Walk

Warmups

Bench: warmups, 160x5, 150x5, 152x5x2

Pendlay rows: warmups, 110x8, 120x8, 125x8

Pin press: warmups, 155x3, 162x3

Pushdowns

Forearm thing

Side raises

Notes

Good session. Shoulder was ok, not too apparent, but still there.  Likely could have done 162 or so for five, so RIR 1 ish.  Otherwise, chonkin.  

Friday 9th August 2024

Walk

Adductor squeeze, Lateral squat (10-15kg)

High Bar Squats: warmups, 160x7x2

Paused DL: warmups, 187.5x3x3

BFR hamstring curls: 25x30, 30x30, 30x18, 30x14

Copenhagen Move: 15x3

Notes

Weeee.  Lowerback is toast.  It was tired before hand, but squats moved, and deadlifts were not evil, considering.  I could have gone for three sets of squats, but that was enough.  BFR curls was pumped.  Happy, but pretty stuffed.  

Wednesday 7th August 2024 P.M.

Warmups

Spoto press: warmups, 140x6x2

RDL: warmups, 130x8x3

Rev grip pulldown: 50x12x3

Single arm pushdowns: 10x8, 15x8, 17.5x8, 20x8

Notes

Pretty sore after the morning session, at least lower body.  But it all moved ok.  Kept RDL under control to give my lower back a chance.  Fatigued.  

Wednesday 7th August 2024 A.M.

Walk

Warmups

Bench: warmups, 148x3x3

Adductor squeeze, RDL

Deadlifts: warmups, 245x4, 222.5x4

Notes

Ouch.  Heavy day.  Things went well but still suffering a little anxiety leading up to the deadlifts.  Then its such fatiguing work that I dropped a set off on the downs.  Its enough.  Thats a solid week 4 deadlift result.  

Monday 5th August 2024 P.M.

Landmine press: warmups, 20x20x2, 25x20

SSB split squats: warmups, 67x6, 87x6, 107x6

Single arm tricep pushdown: 10x12x3

Notes

Tired but the shoulders were good.  Not so much split squats, the left leg felt ok with top end, the right, not so much.  

Monday 5th August 2024 A.M.

Walk

Adductor squeeze, lateral squats

Squats: warmups, 197.5x5x2

Warmups

Bench: warmups, 135x7x3

Pulldowns: warmups, 60x12, 70x12, 80x12

SSB split squats: 27x6, 67x6, 87x6, 107x6

Notes

Weee.  Felt tired and sore.  But things were great.  Squats felt hard but solid.  Bench was fine, shoulder was only modest issue today.  Elbow is pain 7/10, shoulder is 2-3/10.   SSB squats were heavy as hell.  Left leg was better than right leg by a mile.  

Saturday 3rd August 2024

Walk

Warmups

Bench: warmups, 156x5, 143x5x3

Pendlay row: warmups, 100x8, 110x8, 120x8

Pin press: warmups, 150x3, 155x3

Rope single arm pushdowns: 10x12, 15x8x3

Forearm, side raises, bicep BFR, etc

Notes

Good session really.  Shoulder felt a bit better, so the load went up.  Recovery from this session was a little worse, but not painful.   Pendlays with higher reps and no belt felt good.

Friday 2nd August 2024

Walk

Adductor squeeze, Lateral squats

High bar squats: warmups, 155x7x2

Paused DL: warmups, 185x3x2

BFR Leg curls: 25x30, x20, x15x2

Copenhagen Move: 15x3

Notes

Lower back still fatigued / sore, but things moved ok.  Capped deadlifts at two sets just to keep things undamaged.