Wednesday 31st December 2025

Walk

Warmups

Bench: warmups, 142.5x5x3
Warmups

Block deadlifts (20s): warmups, 250x1, 230x3x2

Lu raises, ER flyes

Notes

Took some time but got it all done.  Humid, rain, moved well.  The top single on deadlift was the fastest its been.  

Monday 29th December 2025

Walk

Warmups

Squat: warmups, 220x1, 187.5x4x3

Warmups

Bench: warmups, 132.5x7x3

Notes

Squats were not nice but moved well.  Bench sucked, the shoulder (right) is being a dick but not after a couple of sets.   

Saturday 27th December 2025

Walk

Warmups

Bench: warmups, 170x1, 147.5x4x4

Notes

Bleh.  Theoretically this is my fourth week of block, but realistically, its my first day of new block, running off a slight off kilter week compared to squat/deadlifts.  

Friday 26th December 2025

Walk

Warmups

SSB squat: warmups, 160x7x3

Banded deadlift(black): warmups, 140x4x4

Notes

Done.  Hard work.  

Wednesday 24th December 2025

Walk

Warmups

Bench: warmups, 155x5x3

Warmups

Block deadlifts: warmups, 255x1, 225x4x2

Notes

No accessories for holidays.  Bench is slow.  

Monday 22nd December 2025

Walk

Warmups

Squat: warmups, 220x1, 175x7x3

Warmups
Bench: warmups, 145x7x2

BFR leg extensions: 25x40, 35x30x3

Landmine press: warmups, 40x12, 50x8, 60x8

Plate raise, Y raise

Notes

Bleh.  Not a good day thats for sure.  Everything was hard.  Squats were slow.  Bench was hard so called it at two sets, which isn't good but I didn't feel confident after one...  not helped by dropping a 20kg on your shin/foot from the squat bar unloading process. 

Onwards. 

Saturday 20th December 2025

Walk

Warmups

Bench: warmups, 170x1, 155x4x3

Wide Rows: warmups, 90x12x3

Closegrip: 60x8x2, 80x8x3

EZ Curls: warmups, 38x12, 42x12, 42x8

RC work +facepull

Notes

Felt a bit sore and that after bowling on Thursday.  I fell over and think my shoulder didn't appretiate that.  And the 140 made it hurt a bit, but the remainder of the work was good.  Not easy, but good.   Single moved faster than last week.  Didn't feel it though.

Friday 19th December 2025

Walk

Warmups

SSB Squats: warmups, 150x7x3

Banded Deadlifts: warmups, 140x4x4

Nordic curls: -greenx8x3

Sissy squats: -greenx8x3

Notes

Feeling a bit rough today after three rounds of bowling and falling on my ass.  

Oh well.  

Didn't put up weight this week, but could have and I dont think it would have been much harder.  Deads were done as a reset each rep.  Interesting but certainly not consistent starting position.

Wednesday 17th December 2025

Walk

Wamrups

Bench: warmups, 150x5x3

Warmups

Block deadlifts: warmups, 250x1, 220x4x2+ holds

Standing leg extenions: 10x20, 30x12x3

Pushdowns: 10x20, 30x12, 40x12, 50x12, 30x20

Y raises, RC work

Notes

Lower back felt a bit eh, nad bench felt hard.  But deadlifts moved well.  Slightly slower pull on the 250 than 240 last week, but why shouldnt it be?  Still fast.  

Monday 15th December 2025

Walk

Warmups

Squat: warmups, 220x1, 170x7x2

Warmups

Bench: warmups, 140x7x2

Overhead press: 2platesx12x3

Leg extensions: 50x15, x20, x15  

RC and Y 

Notes

Hard work.  Didnt feel as good on the top set, but seemed to move the same... so didnt push the rep work hard, although its always difficult by the last rep/set.   Bench was also slow.  

Saturday 13th December 2025

Walk

Warmups

Bench: warmups, 165x1, 150x4x3

Rows

Pushdowns

Curls

RC and Y flyes

Notes

Hard work,  but got there.  The y flyes are trouble.    

Friday 12th December 2025

Walk

Warnups

SSB Squats: warmups, 150x7x3

Banded deadlift (Black): warmups, 140x4x3

Nordic curls: -greenx8x3

Sissy squat: -greenx8x3

Notes

Stepping it up today, work was hard but good.  Moving along.  

Wednesdsay 10th December 2025

Walk

Warmups

Bench: warmups, 145x5x2

Warmups

Block deadlifts: warmups, 240x1, 210x4x2+ holds

Standing leg curls: 10x20, 30x8x3

Pushdowns: 10x20, 30x20x3

Lying ER+banded rear delts

Notes

A little sorer today on chest than yesterday, but moved ok.  Step by step.   Block pulls were ok, moved fast.  Need to actually get up at the right time and not constantly change things around.  

Monday 8th December 2025

Walk

Warmups

Squats: warmups, 210x1, 172.5x7x2

Bench: warmups, 135x7x2

Pulldowns close: 50x12x3

Leg extension BFR: 25x30x3

Viking press: 10x12, 30x20x3

T raise, banded ER 90

Notes

Felt better than I thought it would.  Shoulders felt better, at least from a flexibility point of view.  Paused, normal grip bench is way better.   Training is feeling like never ending accessory work, with all of hte additional shoulder/SI work.  Squat wasn't quite to depth.  

Saturday 6th December 2025

Walk
Warmups

Bench: warmups, 160x1, 145x4x2

Pulldowns: warmups, 50x12x3

Plate raises, Facepull+ER

Gripper: 10x50 reps total

Notes

Eh... not the best, not the worst.  Kept finger in to where I have been this time.  Was nicer.  Any change outwards is going to need a long time.  I also pausd the last set becuase touch and go feels off.  Paused set felt better than the first set.  

Friday 5th December 2025

Walk

Warmups

SSB Squat: warmups, 140x7x2

Banded deadlifts: warmups, 140+minix4x3 

LEg curl: 20x12x3

Leg extension: 20x12x3

Notes

Taking the entry point slightly lightly.  As its been some time since I have done a high bar or SSB.  Banded deadlifts felt ok.  Trying to get used to a lower belt position.  

Wednesday 3rd December 2025

Walk

Warmup

Bench: warmups, 140x5

Warmup

Block deadlifts: warmups, 220x1, 195x4

Banded GM

Facepull+ER

Prone Y

Notes

Weee.  I had tried to keep my grip out wider but I think I need to take baby steps to get there, so I brought it in one finger, and it still sucked.  Might just be first week lolz, but maybe on early warmups and then work in for the work.  

Monday 1st December 2025

Walk

Warmups

Squat (old knee sleeves): warmups, 202.5x1, 170x6x2

Warmups

Bench: warmups, 130x7

Overhead press: 20x20x2

Notes

First session of off season while dieting.  Old knee sleeves feel soft and I was not particularly in shape.  So everything felt hard.  Bench moved to my widest grip for a bit of a change, and a little more touch and go than normal.  

Oceania Regional Powerlifting and Bench Press Championships 2025, Black Box Theatre, Ōtautahi

20th November 2025

Started this off a week out weighing 122.9kg, so came into the meet with a water cut, gut cut, and a little lower carb run in.

Had continued my rehab work right up until the second to last day, and the lower back was feeling ok.  Not great.

Flew down to Christchurch on the day before the meet, watched some lifting and then went to my AirBnB, got some food and drinks.  Walked to venue and watched some more lifting, walked home, prepped for the next day and then tried to sleep early.

Up at 5.45am, a quick shower, uber to venue, weigh in 119.05kg.  Comfortable.  Then banana, protein bar, and 1.5L of salty fluid straight away, followed up with more carbs and some more fluids.

This is my first competition with a handler, John Stratchen.

Lifting kicked off at 8.30, with a single 12 person flight, so was going to be a reasonable quick day.  Went for a walk and started warming up.  Knocked back pre-workout and started drinking a Musashi Energy drink to keep it going.  Warmups were ok, and depth seemed fine.

Squat

Opener: 225kg - three white lights and a little wobbly

Second: 242.5kg - three white lights and I scrapped the shit out of my head on the bar

Third: 250kg - the bar was loaded for me even though the order on the screen was different, so rushed, bandaid on my head.  Two white lights and the jury didn't take it away.  Looked easier than it felt.

Equalled my PB, and maybe wasn't my max for the day but it was a good attempt.  

More drink, more energy, warmed up for bench immediately.  As there is only 20mins between lifts.

Warmed up on V2 Eleiko with original pad. 

Bench

Opener: 172.5kg - touched the rack, moved ok, Skai pad was super soft, so felt weird.  Three white lights.

Second: 178kg - ORPF M2 3lift record, took the jump slightly lower to lock this in, Three white lights.

Third: 185.5kg - ORPF M2 3lift + bench only record, larger jump, John pushed me up from my 182.5 to the 185.5, which was hard, but got there.  Three white lights.

Straight into warming up for deadlifts.  These felt a bit rough, which is quite normal.  More Musashi. 

Deadlifts

Opener: 260kg - ORPF M2 Record.  Moved fine.  Left me with lower back pain.  Three white lights.

Second: 277.5kg - ORPF M2 Record.  Moved ok, but lower back was not happy.  Three white lights.

Third: 285kg - all in for ORPF M2 record plus the ORPF M2 total record.  Nope.  Three reds. 

That left me with 

Total: 713kg

A good performance.  My fourth meet at or above 700.  Not where I wanted to be, but take what I can get after messing the back up.  That sets a good base level.

So I ended as 

Oceania Regional Powerlifting Champion M2 120kg, agaist two other competitors.

I set three ORPF records

M2 3lift Bench record at 185.5kg

M2 Bench Only record at 185.5kg

M2 3lift Deadlift record at 277.5kg

The New Zealand mens team won the M2 category. 

I totalled 2kg less than the third place getter in the open, and 9.5kg under the second.  I would have placed second in open bench, third in open deadlift.

Time for a break from heavy work, diet a wee bit and work on stepping up the squat by a lot for next nationals.  1-3 May in Tāmaki Makaurau.

Monday 17th November 2025

Walk

Warmups

Bench: warmups, 170x1x2

Notes

Done

Saturday 15th November 2025

Walk
Warmups
Squats: warmups, 200x2x2

Bench: warmups, 157.5x2x2

Deadlifts: warmups, 210x1x2

Notes

Last of the S and D.  All good.  

Thursday 13th November 2025

Walk
Warmups

Bench: warmups, 170x1, 180x1, 185.5x1, 172.5x1x2

Closegrip pulldowns: 30x12, 50x12x4

Pushdowns: 30x12, 40x12, 50x12, 55x8

Notes

Done.  Dusted.  Survived.  

Not the fastest or best session on the planet, but got there. Rushed the top set slightly, but I have enough engine to push that through.  I am not my normal snappy self.  

Tuesday 11th November 2025

Walk
Warmups

Deadlifts: 60x5, 60x3, 60x2, 100x2, 100x1, 140x1, 180x1, 220x1, 260x1

Notes

Will do rehab work this evening.  This moved well, and the back was 80% happy, but I can feel the SI area now, not sharp just a little unhappy.  But moved nicely.  I feel that I would have been doing an easy 285 single today, if it wasnt for that stupid pain.
I need to work on my technique, as I think some of the overloading is occuring when I start, the bar moves slightly away from me, which then causes a higher lever arm on the lower back position.

Monday 10th November 2025

Walk

Warmups

Bench: warmups, 175x1x3

Notes

Back feeling ok, but shoulders/etc feeling slow and tired.  Two days over 170 is good.  

Sunday 9th November 2025

Walk

Warmups

Bench: warmups, 170x2x2

Pulldowns: 30x12, 50x12, 70x12x3

Pushdowns: 30x12, 40x8, 45x8, 50x8

Notes

Heavy and slow, but positive.  Rehab work for back.  

Saturday 8th November 2025

Walk

Warmups

Lots of warmups

Squats: warmups, 210x1, 225x1, 180x2

Rehab

Notes

Positive.  Worked up to a reasonable weight.  Likely around the new opener, but below what I had originally planned.  Next day was also not sore.  So extra positive.  Deadlifts still to come.  

Thursday 6th November 2025

Walk
Warmups

Bench: warmups, 170x1, 181.5x1, 172.5x2x2

Closegrip pulldowns: 30x12, 50x12x3

Pushdowns: 10x20, 30x12, 40x12, 45x12, 50x12

Notes

Good session.  Weight moved well.  Went to 181.5 for the 400 cutoff.  Moved ok, likely 185+ range next week.  

Monday 3rd November 2025

Walk

Warmups

Bench: warmups, 167x.5x1x3

Rehab

Notes

Ok session.  Long day seated so lower bakc was not the best.  Felt tight.  

Sunday 2nd November 2025

Walk

Warmups

Bench: warmups, 160x3x2

Pulldowns

Pushdowns

Notes

Ok day. Started the rehab for lower back YESTERDAY.

Thursday 30th October 2025

Walk

Warmups

Bench: warmups, 160x1, 167.5x3, 177.5x1, 152.5x5x2

Wide pulldowns: 50x12x3

Pushdowns: 30x12, 40x8x3

Notes

SI pain substantially less in general, but still has sharp patches when standing from seated position.  Good improvement.  A little hurt in the arched position, and cannot drive the legs quite as strongly as I would like.  Bench went ok considering that.  Building block finished, peaking to begin next week.  

Tuesday 28th October 2025

Walk
Warmups

Deadlifts: warmups, 150x1, 190x1, 230x1, 255x1, 270x1 ouch

Notes

Bollocks.  Shouldnt have done this day.  But last years open Nationals I did exactly the same thing, just the initiation of the injury was slightly different.  But it was the doubles day that it peaked.  And today was the doubles day.  In fact its exactly the same distance from competition as it was from nationals.  

Idiot. 

But, I have the experience, and I have a plan.  Taking it even lighter than the nationals plans.  
Just have to work intellegently to avoid the bench taking the same idiot journey it did for the nationals too.  

Now the good points.  My last warmup was close to the same load as the weight that got me last year.  And the top set bit me near the top half.  The weight moved easily.  Could have least waited until my second rep, but with the way the first moved, then I should have been good for 275 double, maybe 277.5.

Happy with the speed, not with the pain.  The first day afterwards was highly painful and sharp.

Monday 27th October 2025

Walk

Warmups
Bench: warmups, 162.5x1x3

Notes

Lower back was a bit eh.  This was fine.  

Sunday 26th October 2025

Walk

Warmups
Bench: warmups, 155x4x2

Banded flyes

Pulldowns: 10x20, 30x12, 50x12, 70x12, 90x12x2

Pushdowns: 10x20, 30x12, 35x12, 40x12, 45x12

Notes

Lower back still felt a bit eh, but this work was fine.  

Saturday 25th October 2025

Walk

Warmups

Squats: warmups, 240x2, 205x4x2

Paused DL: warmups, 215x3x2

Notes

Weeee big squat.  10kg up, but not quite as much as I hoped.  Close.  Moved ok, possibly could have done a little more but at least it was strong and steady compared to the previous heavy week.  Shouldn't have prescribed Paused DL after this, but did it.  Moved well for the first set, then decided only to do two, and it left me with a little pain.  Not excessive, but didn't need it.  Oh well, onwards.  

Thursday 23rd October 2025

Walk

Warmups

Bench: warmups, 163x3, 173x1, 150x5x2

Lying extensions: 60x6, 80x6, 100x6x2

Banded flyes: Ox20x3

Pendlay row: warmups, 120x5x3

Notes

Ok session.  Warmups felt ok, shoulder felt fine.  I didn't push as much on the top set as I was thinking, btu thats ok.  Single was ok, and the work sets.  The shoulder felt a bit off after the top set of 3, but fine elsewhere.  Left shoulder is a little eh too.  Did pendlays, but didn't load it up as my lower back is toasted from Tuesday.  

Tuesday 21st October 2025

Walk
Warmups

Deadlifts: warmups, 242.5x1, 258x4, 225x6

Paused squats: warmups, 192.5x3, 195x3x2

Notes

Really nervious going into this.  Had 260 as my target and chickened out.  258 is a PR but only by 0.5kg.  Likely could have done 260.  But...that is still a higher lift than ever before.  Paused squats felt great.  Tired lower back, and upper back, but moved nicely, and actually paused.  

Onwards.  

Monday 20th October 2025

Warmups

Bench: warmups, 157.5x1x3

RC work

Notes

Forgot about this.  Did it after kids showcase at school.  Will try and do it in the AM for the next few weeks.

Sunday 19th October 2025

Walk
Warmups

Bench: warmups, 152.5x4x2

Pushup plus: bwx20x3

Pushdowns: 10x20, 30x12, 40x12x3

Chins: -greenx12x2

RC work

Notes

Shoulder felt a little eh, but I didn't take painkillers early enough either.  So don't know if its that or just random.  Moved ok.  

Saturday 18th October 2025

Walk

Warmups

Squat: warmups, 200x5x2

Standing leg curls: 10x20, 20x12, 25x12, 30x8

Nordic curls: -greenx8x3

Notes

Tired today.  Bodyweight has finally dropped a dash, will be keeping at that.   Always hard but moved ok.  Was fatigued at the end of it.  

Thursday 16th October 2025

Walk

Warmups

Bench: warmups, 157.5x3, 167.5x1, 145x5x2

Lying extensions: 60x5, 80x5, 90x5, 100x5

Banded flyes: orange x20x3

Pendlay rows: warmups, 120x5, 130x5x2

Notes

Not the greatest in the world, but not the worst.  A little behind last block, but both shoulders being dickheads.  So, about 2.5/5kg down, and slightly slower but I think that is more protective than strength per se.  Sets the tone for next weeks earlier loads.  Took painkillers and heat rub again, but this is the first time I haven't come out with a sore shoulder.  

Tuesday 14th October 2025

Walk

Warmups
Deadlift: warmups, 230x4x2

Leg extensions: 25x30, 45x20x5

Sissy squat: -greenx8x3

Grip: 25x8, 50x8, 75x8, 85x4, 90x1, 75x8

Notes

Sore and tired before this, and it was not that much fun.  Moved, not fast or strong, but moved.  Ever so slight tear on my right hand ring finger callous.  

Monday 13th October 2025

Warmups

Bench: warmups, 150x1x3

Notes

Evening session for additional work.  Light weight but certainly felt fatigued from lifting yesterday.  

Sunday 12th October 2025

Walk
Warmups

Bench: warmups, 140x6, 145x6, 150x6

Pushup Plus: BWx12x2, x20

Chins: -greenx12, x10, x10

Overhead press: 20x12, 40x12, 60x8x2

Db preacher: 5x20x3

Overhead tricep: 25x12, 35x8x3

Notes

I think thats it.  Shoulder was ok, fatigued but ok.  Sets were harder than they needed to be.  Overhead set up is nearly maximum, likely could go to 80kg before I run out of room, with two eleiko and two rubber, no clip.

Saturday 11th October 2025

Walk

Warmups

Squats: warmups, 220x1, 237.5x2.5 bump rack at bottom of third and drop it, then did 1 after I reset, 197.5x3 wtf wobbly awful, realised it was heavier than i wanted, 192.5x7 

Paused DL: warmups, 210x3x3

Nordic curls: -G+Bx8, -Gx8x2

Pulldown abs: 30x12, 50x12, 60x10x2

Notes

Absolute horse shit.  I was almost at a new 2rep PB and 3rep PB, insatead the inside plate tapped the rack at the bottom of the third rep, which I dont think has really happened that often at home, so the set ended there.  Reset the plates, loaded it all back to the top and then took it for a single.   Fook.  The top set was wobbly, and not as robust as last week, but still its fooking heavy.  Lower back was toasted after that so the backoffs started really being wobbly, and I stopped.  Noticed I was 5kg too heavy and took the right weight for one set rather than two.  

Didn't pack up, but continued to my paused deadlifts, heavier than I have done on a secondary workout, followed by some accessory.  Tired.  Stupid fk set messed up the flow of a great workout.  But got there.  One more down week, then into peak.  Dont know if this experiment was successful yet, but realisitcally, I would have beeen doing 225-227 for my top set of my normal rep scheme, and thats about a 10kg stepup.  So, all up, its fine.  Rinse, repeat.   

Thursday 9th October 2025

Walk

Warmups

Pin press: warmups, 165x2(barely)  doh

Bench: 147.5x5x3, 140x5

Pendlay rows: warmups, 110x6, 120x6, 125x6

Pushdowns: 30x12, 35x12, 40x12, 45x12, 50x8

Notes

Absolute shithouse day.  Forgot to do heat/painkiler rub.  Didn't sleep well, for a few days.  And just felt garbage.  Well, last warmup felt ok, but then going to the top set it just hurt the shoulder, and all power died.  The rep sets were barely better, substantially worse than the Sunday workout...  and everything felt slow.  Worked through the other stuff and did pushdowns as I couldn't be assed doing my lying extension/JM press thingies.  

That was the last week of pin presses, and I don't think they helped my shoulder.  The unloading at the bottom takes tension away and lets the shoulder move when it needs to be locked tighter.  
I am only benching 2x weekly, which I don't think is adequate, so I will add in a lighter evening session, likely on Monday night.  Lower RPE and singles.  

I will also drop some volume from the primary bench day, and do a single after my top set.  

Tuesday 7th October 2025

Walk

Warmups
Deadlifts: warmups, 230x1, 247.5x4, 215x6

Paused squats: warmups, 187.5x3x3

Sissy squats: -greenx12x3

Grip: 25x10, 50x10, 75x10, 85x3, 85x4, 50x17

Notes

Weeee.  Weights good, but still too nervious without a real psyche up.  Also noted a lifting heel on the right.  Have not done that for years.  Will focus on not doing that.  

Sunday 5th October 2025

Walk

Warmups

Bench: warmups, 132.5x6, 140x6, 147.5x6

Pushup+: BWx12x3

Chins: -green x10x3

Overhead press (new setup): 20x20, 40x20x2 

Db preacher: 12.5x12x3

Pushdowns: 30x12x3

Notes

Weeee.  Short walk.  today because of rain. But session was good. Did a ton of RC type shoulder stuff alongside this.  Bench felt ok.  Shoulder hurt after the last set, but otherwise good.  Held position a bit tighter. The comp will be on Eleiko V2 with Skai pad, so have included the adjuster.  Its not perfect, but its ok.  Will see if that works out for me.  

Saturday 4th October 2025

Walk

Warmups

Squats: warmups, 191x5x2

Standing leg curl: 10x20, 20x12x4

Nordic curl: -greenx8, -green+blackx8, -greenx8

Notes

Late session, took some time.  Tight after driving to Wellington and back.  Done.

Thursday 2nd October 2025

Walk

Warmups

Pin press: warmups, 161x3

Bench: 146x5x2, 137.5x5x2

Pendlay row: 60x6, 100x6, 110x6, 120x6

Tricep pin push: 60x8. 80x8x2, 60x15

Notes

Garbage in, garbage out.  The shoulder is weird at the moment, but not the bottom but the lockout.  The 161 as closer to a 10, but will see how things progress next week.  Also a real fatigued week really.  Maybe not push the Sunday workout not quite as hard? 

Tuesday 30th September 2025

Walk
Warmups

Deadlifts: warmups, 222.5x4x2

Leg extensions: 25x30, 45x30, x20x3

Sissy squats: -greenx8x3

Forearm: 25x8s, 50x8s, 70x8s, 90x4s, 100xX, 90xX

Notes

Tired, sore, did the work but it was harder than it needed to be.  

Sunday 28th September 2025

Walk

Warmups

Foam press: warmups, 125x6, 135x6, 142.5x6

Chins: -green x10, x10, x10, x8

Pushup plus: blackx12x3

Overhead landmine press: 20x12, 40x12x3

Bb Curl: 20x12, 30x12, 35x12

Overhead tricep: 25x12, 30x12, 35x12

Pulldown abs: 30x12, 50x12x3

Notes

Wooo, not great.  Cut the reps on foam pess to avoid the should calling it.  Moved ok, but triceps were running out of steam.  Just tired all around.  Tired from the squats and daylight savings.  

Saturday 27th September 2025

Walk

Warmups

Squats: warmups, 225x3, 182.5x7x2

Paused deadlifts: warmups, 200x3x3

Nordic curls: -greenx12, nonex8, -pinkx8, -purplex8

Notes

Solid start to the third week.  Squats felt strong and moved well, easily RIR2.  Deadlifts were easy, with a fair hold at the end of each set.  Sweet.  

Thursday 25th September 2025

Walk

Warmups

Pin press (24): warmups, 153

Bench: 142.5x5x2, 132.5x7

Banded flyes: Ox20x3

Pendlay row: 100x6, 110x6x2

Lying pin extension: 60x8, 70x8x2, 80x8

Notes

First real heavier bench session and it went well.  Shoulder behaved until basically second set of fives, and fatigue allowed it to move around a little more than desired.  Still got the final sets done.  I will keep the shoulder work going to maximise the strength and return to full power.  

Tuesday 23rd September 2025

Walk

Warmups

Deadlifts: warmups, 232.5x4+4hold, 205x6x2 +10s hold on last set.

Paused squats: warmups, 175x3x3

Sissy squats: gx12x3

Grip: 25x8s, 50x8s, 70x8s, 80x8s, 90xL6s,R4s, repeat chalk, x8s

Notes

Weee.  Not really feeling it today, but everything moved.  Grip not great, but still held.  Held the heavy deadlift and the last rep work set for a hold.  Paused squats rough to start with but third set was good.  Pauses shite, but last set was counting.  Grip work was good at the start, and acheived a heavier load especially with chalk.  Need to do the right hand first, as its the one that struggles for some reason.  Don't know how heavy my handle can take, but its getting up there.  

Sunday 21st September 2025

Walk

Warmups

Foam press: warmups, 125x8, 130x8

Pushup Plus: BWx12x2, +Px12

Chins (#22): -greenx8x2, x10

Single arm landmine press: 10x20x3

Lu Raises: 5x20x2

Barbell curls: 20x12, 30x12, 35x8x2

Overhead tricep extension: 5x12, 15x12, 25x12, 35x12

Notes

Good session.  Shoulder felt a little better, but definitely got worse by the end of the sets, so after about 5 reps the shoulder is losing position and getting a little loose.  Need to improve it.  Everything else was chugging along.  

Saturday 20th September 2025

Walk

Warmups

Squats: warmups, 182.5x5x2

Standing leg curls: 10x12, 25x12, 27.5x12x2

Nordic curls: -greenx12, nothingx10+2g x2

Pulldown abs: 10x12, 30x12, 40x12, 50x12

Buncha RC yellow band work

Notes

Feeling fine, but fat (123.8), down week for squats, so felt good, lift was easy - but lighter than last block by choice.  Hamstring work was comfortable.  

Thursday 18th September 2025

Walk

Warmups including new RC work

Bench: warmups, 130x7

Banded flyes: Ox20 forgot the rest

Pendlay row: warmups, 100x6

Tricep pin press: #24 60x8, #25 60x8

Notes

Right shoulder is still being a giant pig, but this is an introductory week and not a "real" week.  Adding in a new shoulder RC movement to try and focus more tightly on the actual shoulder rather than me bodging it with the other banded work.  

Tuesday 16th September 2025

Walk

Warmups

Deadlifts: warmups, 210x4x2

Leg extensions: 25x20, 45x20x3

Leg curls: 25x20x3

Grip: 20x8s, 40x8s, 60x8s, 70x8s, 80x5s

Notes

Not feeling it, thats for sure.  But moved ok.  Decided that deadlift day is the grip day as well.  The last deadlift was followed by a hold.  Grip was done in between leg extension/curl sets.  

Sunday 14th September 2025

Walk

Stretching

Pushup Plus: Kneesx12x3

Chins:-green (#20)x8x3

Curls: 20x8x3

Notes

No planned session today, but had some accessory to fill in space.  

Saturday 13th September 2025

Walk

Warmups
Squats: warmups, 210x3, 172.5x7x2

Paused Deadlifts: warmups, 185x3x3

Sissy squats: -greenx12x3

Notes

Should realistically do hammies today, but my plan is incorrectly setout.  Oh well.  No real loss.  Squats moved well, but downsets are always hard.  Deadlifts felt fine.

Tuesday 9th September 2025

Walk

Warmups

Deadlifts (beltless): warmups, 210x2

Nordic curls: -greenx8x3

Notes

Quick session.  End of Off Season.  

Sunday 7th September 2025

Walk

Warmups

Larson press: warmups, 100x8x8

Pushup+: 0x12x3

Tbar row: 20x12, 30x12x3

Ezy curl: 15x12x2, 20x12

Ezy overhead tricep: 15x12x2, 20x12

Notes

Wreckon.  Thats some volume.  

Saturday 6th September 2025

Walk

Warmups

High bar squat (no sleeves): warmups, 180x3

Paused DL: warmups, 180x3

Nordic curls: -greenx8x2, nothing x8 floppy

Notes

Finished.

Thursday 4th September 2025

Walk

Warmups

BEnch: warmups, 100x7x2, 125x7x4, 100x7x2

Rev grip pulldowns: 50x12x4

Side front raise: Purplex12x3

Pushdowns: 20x20x5

Notes

Sets and sets.  Sore shoulder.  Slightly closer grip seemed to be a positive.  

Tuesday 2nd September 2025

Walk

Warmups

Banded (purple) Deadlift:rmups, 160x6, 180x6

Leg extensions: 20x20, 30x20, 40x20x3

Sissy squat: -greenx8, x12

Notes

Didn't really feel like it, but it moved pretty easily.  

Sunday 31st August 2025

Walk

Warmups

Larson Press: warmups, 100x13, 100x10, 100x9

Banded flyes: Ox20x3

Pulldowns closegrip: 50x20x4

Ezy curl: 15x12x3

Overhead extension ezy: 15x12x3

Single arm landmine press: 15x12x2, 20x12

Lu raises: 5x20x3

Notes

Eh, shoulder still doesn't feel great so will just take it as it comes.   Reps reps reps. Blood.  

Saturday 30th August 2025

Walk

Warmups

Highbar squat (no sleeves): warmups, 140x7x2

Standing leg curls: 10x20, 20x20x3

Nordic: -greenx8x2

Notes

Took a few days off, and rested. Now switching to Oceania training schedule.  Saturday to Thursday.

Saturday 23rd August 2025

Walk
Warmups

Bench: warmups, 150x7

Flyes and stretching

Notes

Shoulder still hurting quite a bit, but didn't slow the reps down.  Had 2-3 left over, so likely 155-160 range is top end.  

Thursday 21st August 2025

Walk
Warmups

Deadlifts: warmups, 240x3, 240x1

Standing leg curls: 10x20, 20x20x3

Notes
Eh, wanted six and possibly could have done it, but chickened out.  The single was with the belt a little tighter, which was nicer.  

Tuesday 19th August 2025

Walk

Warmups

Larson press: warmups, 100x7, 110x7, 120x7

Pulldowns: 30x12, 50x12x4

Notes

Night session.  Eh.  Shoulder, right, seems a bit off but moved ok.  Heavier without the legs involved.  

Monday 18th August 2025

Walk

Warmups

Squats: warmups, 200x7

Leg extension (BFR): 25x20, 35x20, 45x20x3

Notes

Didnt do sissy squats as I hurt my foot and its sore.  Otherwise, some good work.  Need to be deeper on squats.  

Saturday 16th August 2025

Warmups
Larson bench: warmups, 140x3, 60x7x5

Notes

That was harder than I expected.  Oh well.  

Was after brewing and mucking around all day.  Plus hurting my stupid ankle.  

Thursday 14th August 2025

Warmups

Deadlifts: warmups, 230x6

Notes

That was it.

Hard work, breathing hard.  But left some in the tank.  Was watching the World Games and talking to my mother while training at night, in the cold.  Was not moving overly quickly.  

Monday 11th August 2025

Walk

Warmups

Squats: warmups, 190x7

Notes

Trained in the evening whcih isnt fun.  Set was ok, 200 is the goal for the next heavy week.  Then 5% backoffs, twice.  

Saturday 9th August 2025

Walk

Warmup

1board: warmup, 180x3

Bench: 155x5, 162.5x5

Notes

Thats enough.  Sore. Tired.  

Thursday 7th August 2025

Walk

Warmups

Paused Deadlifts: warmups, 245x2

Deadlifts: 220x6

LEg extensions: 25x20, 35x20, 45x20x3

Sissy: -greenx12x4

Notes

Ok session.  Felt heavy.  Still have a bit of flex of what will happen into Oceanias but thinking about reverting deadlifts back to the normal structure, but on a Thursday.  So top sets of four, rather than two.  I need the heavier work but that can come with peaking.  

Tuesday 5th August 2025

Walk

Warmups

Foam press: warmups, 140x7

Chins: -P x6x4

Notes

Birthday workout.  Nothing too difficult.  Trained at 2pm.

Monday 4th August 2025

Walk

Warmups

Squats: warmups, 200x5

Standing leg curls: 10x8, 20x8, 30x8x3

Copenhagen: -greenx12x3, x20

Notes

Weeee.  Squat easy but tipping forward.  Tired.

Saturday 2nd August 2025

Walk

Warmups

1board: warmups, 175x3

Bench: 150x5x3, 10x7x2

Banded flyes: Ox20x3

Pulldown Row: 30x12, 50x12, 70x12x3

Lying extensions: 60x8x3

Lots of forearm stuff

Notes

Ok day.  Sore elbows.  Right shoulder was feeling a tad worn from Tuesday.

Thursday 31st July 2025

Walk

Warmups

Deadlifts: warmups, 220x4

BFR leg extensions: 20x20, 40x20x5

Sissy squats: -greenx12x4

Notes

Ok session.  Tired from early mornings and not early nights.

Tuesday 29th July 2025

Walk

Warmups

Foam press: warmups, 140x8, 150x8, 155x8

Chins: -pinkx8x4

Single arm cable curl: 10x12x3

Pushdown: 30x20x3

Side raise: Blackx12x3

Notes

Not feeling it today.  Things moved ok, but the foam was hard work.  Right shoulder felt a bit off after the top set as I touched down the bar to the rack on that side.  Otherwise just moving.  

Monday 28th July 2025

Walk

Warmups

Paused squat: warmups, 215xmiss doh, 215x3

Squats: 185x7

Standing leg curl: 10x20, 20x20, 25x20, 20x20, 15x20

Nordic curls: -greenx12x3

Notes

Eh.  Back felt better to start with, and weights were feeling good.  Dropped boy off to school early, then came back, and worked up to the top set.  First rep, felt ok, went down and the bar rolled slightly.  I started to fight and thought about just muscling it up, but placed it on the rack.   Lower back felt a little tweaky on the right.  Removed weights, lifted it back up and repeated.  Moved fine. First rep wasnt paused becuase incompetent and nervious.    Rep work just did one set, and didn't try RDLs because I didnt need to overly work the lower back if its being a dick.  

Saturday 26th July 2025

Walk

Warmups

1board: warmups, 165x3

Bench: 145x5x3,135x7x2

Pulldowns: 50x12x5

Forearm stuff until it hurt

Notes

Wasn't feeling it, but everything moved ok.  Happy enough.   Lower back was still a bit eh, but sleeping was great over the weekend.  

Thursday 24th July 2025

Walk

Warmups
Paused deadlifts: warmups, 230x1, 247.5xeh

Notes

Did 247 for a single, wasnte really paused.  Was slightly forward and it just felt like shit when it shouldn't have.  Lower right musculature hurts, in addition to the left SI type feeling.  Just feeling tired.  The competition has set me up for pain/fatigue/etc.  Good thing its not precomp, but feeling pretty ratty.  I need a weekend and maybe a full week off.  

Tuesday 22nd July 2025

Walk

Warmups

Foam press: warmups, 125x8, 135x8, 140x8

Chins: -pinkx8x4

Notes

Missed squat day, and just doing a short day today.  Body was toasted from competition on Sunday.  Sore lower back is slightly better, but heading the right way.

Saturday 19th July 2025

Walk

Warmups

2Board press: warmups, 200x2

Bench: warmups, 155x5, 160x5, 150x7

Notes

Went to Greytown so didn't finish up the remainder of the work.  Picked the wrong weight for the top set of boards, and it was sucky.  Was before breakfast and early, so the session was a bit different than previous ones.
I helped out at a competition on Sunday, so absolutely toasted, which meant I did not do any session on Monday.  

Thursday 17th July 2025

Walk

Warmups

Deadlifts: warmups, 220x4x2

Highbar squat (no no): 110x8x3

Leg extensions: 35x20x4

Sissy squat: -greenx12x3

Notes

Ouch and tired.  Lower back felt tired, hands tired, forearms tired, me tired.

Need eight years of sleep.  

Tuesday 15th July 2025

Walk

Warmups

1board: warmups, 140x8, 152,5x8, 160x8

Chins: -Pinkx8x4

Ezy curl: 27x12, 37x12x3

Pushdowns: 30x12, 40x12x3

Side raise: Blackx20x3

Notes

Wooooo.  Nice session.  Happy with the board press, closer to a max but not maxing.  Everything else was good.  Did some of the chins without touching down, so pleased.  Getting stronger, might get some unbanded ones soon.  Well, I could do it now but need more reps.  

Monday 14th July 2025

Walk

Warmups

Paused squat: warmups, 207.5x3

Squat: 180x7x2

RDL: warmups, 140x7, 160x7, 170x7

Standing leg curl: 10x12, 20x12, 25x12x3

Nordic: -green x12x3

Notes

Felt ok really.  Lower back felt good so pushed the RDL up.  I did, however, drop a 2L bottle of Pepsi off the bench and straight onto the side of my foot up from my little toe.  Cap first.  Split the skin and hurts like a bitch.  

Saturday 12th July 2025

Walk

Warmups

2board med grip: warmups, 190x3

Bench: warmups, 150x5x2, 140x7

Banded flyes: P+Ox20x4

gap

Closegrip pulldowns: 70x12x4

Lying extension (26): 60x12x3

Forearm stuff: ouch

Notes

Nice enough sessions.  Sore elbows from the grip work but should pay off hopefully.  Going to buy some stuff from aliexpress to do some more grip work.  

Thursday 10th July 2025

Walk
Warmups

Paused DL: warmups, 235x2

Deadlift: 200x6

Grip: 190x8sec, 230x8sec, 260x8sec

Plate grip: 20x10secx2, x11sec

High bar (nosleevenoshoe): warmups, 110x8, 120x8, 130x8

Leg extensions: 35x20x4 lying further down with each set

Sissy squats: -greenx8, x12

Notes

Felt ok but was still some hard work.  Felt ok on the pauses, and the high bar work was good, pumped.  The sissy squats were stronger too.  Grip work leaves sore hands.  

Tuesday 8th July 2025

Walk

Warmups

1board: warmups, 132.5x8, 142.5x8, 150x8

Chins: -pinkx8x4

Ezy curl: 17x8, 27x8, 32x8, 37x8

Pushdowns: up to 40x12

Lu Raises: 5x20x3

Notes

Weee.  Things went well, and happy with them all.  But tired.  

Monday 7th July 2025

Walk

Warmups
Squats: warmups, 190x5x2

RDL: warmups, 130x8, 140x8,150x8

Standing Leg Curl: 20x12, 25x12, 30x8, 25x12

Nordic: -greenx12, -purplex8x2

Notes

Felt a bit stiff and sore, but things really moved well.  First set of squats didn't feel great but the second set moved nicely.  RDLS were nice and really flowed nicely.  All good.  Except for my old purple band breaking on the first rep and falling into the floor...  doh

Saturday 5th July 2025

Walk

Warmups

2board med: warmups, 180x3

Bench: 145x5, 135x7

Closegrip pulldown: 10x12, 30x12, 50x8, 70x8, 90x8, 100x5, 70x12

Lying pin extension thing: 60x5, 100x8, 110x6

Forearm stuff

Notes

Board felt ok but most things hurt.  Slept ok and things moved ok.  

Thursday 3rd July 2025

Walk

Warmups

Deadlifts: warmups, 210x4x2

Stiletto squats: 80x8, 100x8 oooo

Leg extensions: 35x20x3

Sissy squat: -greenx8, x12

Notes

Rather tired and sore.  

Tuesday 1st July 2025

Walk

Warmups

1board: warmups, 120x8, 130x8, 140x8

Chins: -minix8x4

Curls, pushdowns, side raises

Notes

Really tired, but stuff moved nicely.

Monday 30th June 2025

Walk

Warmups

Paused squats: warmups, 190x3

Squat: 170x7x2

RDL: 100x8, 120x8, 140x8

Leg curls: 25x20x3

Nordic curl: -greenx8x2

Notes

Feeling quite fatigued still, with a tired lower back.  So just took it easy enough for the first week of next block.   Used my SBD powerlifting sleeves rather than my standards. 

Saturday 28th June 2025

Walk

Warmups

Pin press: warmups 167.5x3

Bench: 155x5, 145x7

Closegrip Pulldown: 30x8, 50x8, 70x8, 90x8

Closegrip pin thingy: 60x8, 80x8, 90x8, 100x6

Forearm work

Notes

Good session. Good finish to the block.  Feeling tired.  Forearms felt good but the following day had DOMS.  Shows up as elbow pain as well.  

Thursday 26th June 2025

Walk
Warmups

Paused Deadlifts: warmups, 240x2

Deadlift: 220x4

Deadlift holds: 60x8sec, 100x8sec, 140x8s, 180x8s, 220x8s, 250x8s

HB squat: warmups, 120x8, 130x8, 140x8

Leg extension: 35x20x5

Sissy squats: -green x12x3

Notes

Slaughtered, but everything went well.  Holds hurt my hands... not getting it quite in the same position as a deadlift grip, but its working the grip.

Tuesday 24th June 2025

Walk

Warmups
Foam press: warmups, 130x8, 140x8, 150x8

Pulldowns: 10x12, 30x12, 50x12, 70x12x3

Preacher curl: 10x20x3

Pushdowns: 10x12, 30x12, 35x12, 40x12x2

Cable side raises: 5x12x3

Notes

Good session, but quite cold.   Happy with the top set.

Monday 23rd June 2025

Walk

Warmups

Paused Squat: Warmups, 212.5x3

Squat: 185x5, 187.5x5, 172.5x7x2

RDL: warmups, 120x7, 140x7, 150x7

BFR leg curls: 25x20, 35x20, x15, x12, x10

Nordic curls: -greenx12, x8,x8

Notes

Things moved well really.  Happy with the weights.  Messed the load on the first work set on squats but eh, still work.  Last week of this four week experiment.  

Saturday 21st June 2025

Walk
Warmups

Pin press: warmups, 160x3

Bench: 150x5x2, 140x7x2

Closegrip pulldowns: 30x8, 50x8, 70x8, 80x8, 85x7, 70x8

Lying extension (to pin): 60x8, 70x8, 80x8, 90x6

Cable curl single: 10x20x3

Lu raises: 5x20x3

Bunch of forearm stuff

Notes

Good session but feeling toasted afterwards.  Sore elbows.  Think the forearm work doesnt help that.  

Thursday 19th June 2025

Walk

Warmups
Paused Deadlifts: warmups, 230x2

Deadlifts: 210x4

Highbar squats: 100x8, 120x8, 140x8

BFR leg extensions: 30x30, 40x20x3

Sissy squats: -greenx20, x14, x15

Notes

Not feeling it this morning.  Tired and old.

Tuesday 17th June 2025

Walk

Warmups

Foam press: warmups, 120x8, 130x9, 137.5x8

Chins: -pinkx8x4

Db preacher curls: 10x20x3

Pushdowns: 30x20x3

Banded side raise: Black x20x3

Notes

Weeee.  Tired, sore, but moving along.  Not at max on the foam press, but getting closer.  One more week to block.  

Monday 16th June 2025

Walk
Warmups

Paused squats: warmups, 205x3

Squats: 185x5x2, 170x7x2

RDL: 120x7, 130x7, 140x7

BFR leg curls: 25x20, 35x20, x20, x14

Nordic curls: -greenx8x3

Notes

Slow session, cold and distracted by idiots across my road making noise.  Moved ok, a little slow but reasonable.  Sleep wasn't good.  

Saturday 14th June 2025

Walk

Warmups

Pin Press: warmups, 152.5x3

Bench: 145x5x2, 135x7

Banded Flyes: Orange x30x3

Overhead cable row: 10x12, 30x12, 50x12, 70x12, 80x10, 80x7

Lying extension: 60x8, 70x8, 80x8x2

Banded bicep: Px50x3

Side raise band: pink x30x2

Notes

Good session.  Was getting ready to brew.  Felt a bit long but need to eat better (Still...)

Thursday 12th June 2025

Walk

Warmups

Paused DL: warmups, 220x2

Deadlift: 200x4

Deadlift holds: 140x10sec, 180x10sec, 200x10sec

Highbar squats (no sleeve no shoes): warmup, 100x7, 120x7

Leg extensions: 25x20, 35x20, 45x20x3

Sissy squats: -green x12x2

Grippers: a bunch

Notes

A nice session.  Belly is bloated/fat so hard to get into position, but weights moved well.  Didn't push on deadlifts.  Holds hurt.  But working it all.  Sorting my grip adds another 10kg, maybe more.

Tuesday 10th June 2025

Walk

Warmups

Foam press: warmups, 110x8, 120x8, 130x8

Band assisted chins: minix8x4

Ezy curl: 18x20, 28x20x2

Pushdowns: 10x20, 30x20x2

Lu raises: 5x20, 10x12x2

Banded side raise: minix40 each side

Gripper (new 100kg gripper)

Notes

Even with burns (blisters on my right arm) and a split eyebrow (firewood smacking my head), still got it all done and it felt good.  Want to build the chins, so will keep working on it.

Monday 9th June 2025

Walk

Warmups

Paused squat: warmups, 197.5x3

Squat: 182.5x5x2, 167.5x7

RDL: 100x8, 110x7, 120x7

BFR leg curls: 25x20, 35x20x3

Nordic curls: -gx12x2

Notes

First early morning squat for a while, and it was ~0-3deg range.  Cold enough.  But moved ok.  The down sets all felt harder than they should, but moving. 

The niggle from last week is still there, but didn't hurt during, and the RDL was fine as well.  Need to have the rack set a little higher so I can simplify the start position, but better than picking it off the floor.  

Saturday 7th June 2025

Walk

Warmups

Pin Press (24): warmups, 145x3

Bench: 120x1, 140x5, 130x7

Banded flyes: ox20x3

Closegrip pulldowns: 50x12, 70x12x3

Lying extensions: 60x8x2

Notes

Didnt really feel like much today, but it moved ok.  Kept the pin press load lower than expected, just protecting the shoulders and body. 

Thursday 5th June 2025

Walk

Warmup

Deadlift 1&1/2: warmups, 210x2

Deadlift: 200xow

Leg extension: 25x30, 45x20x2

Sissy squat: -gx10, -gx12x2

Notes
Cock.  Small tweak on left hand lower back.  Nothing bad, and not joint related, so will just work on it and get back to where I need to be.  Not unexpected to suffer an injury post-peak.  
I also dont think I like the deadlift move.  Was meant to be three, but it felt harder than it should have.  I will adjust and see where I end up.  

Tuesday 3rd June 2025

Walk

Warmups

Foam press: warmups, 110x8, 120x8

Pulldowns: 50x15x4

Single cable curl: 10x12x3

Pushdowns: 30x12x3

Lu raises: 5x20x3

Notes

Nice wee start to the work.  Will be up to 140-150 for this work.  

Monday 2nd June 2025

Walk

Warmups

Paused squats: warmups, 190x3

Squat: 180x5, 165x7

RDL: 100x7, 120x7

Leg curls: 20x30x2

Nodic curls: greenx10x2

Notes

First session of the next few months.  All squats are low bar, but the heavy work set is paused.  Using my old sleeves.  Felt ok, but the backoffs always suck.  

The next 170 days - musings

My plan for 2025 was always two competitions.

Now the first of those has passed, its time to think of the preparations for the next one.  

I have now applied for the Oceania Regional Powerlifting & Bench Press Championships, Christchurch, New Zealand.  I aim to represent New Zealand Internationally, in the M2 120kg class.  

This will hopefully be the first time I represent New Zealand.  

Will see how the application goes.  But I think I did all I could to get there.

Now, the last meet was successful.  New all-time PB squat, new M2 Bench PB, new PB deadlift and almost getting an even higher one.

So, what to do.

Some positives.  The squat and bench felt stronger than ever.  Deadlift improved, but didn't get to really show it.  

Negatives.  Still feel a bit wobbly on squats., with load.  The bench, shoulder still feels a bit worse for wear.  And then really, the big deadlift issue is grip.  

So I am doing a short offseason.

The goal is to increase muscle size again.  But, with more strength focus, and realistically, more attempt at the concept of task-specific hypertrophy, rather than more generalistic hypertrophy.  

I am slightly reducing the workload I am exposed to with the lower body.  So instead of squat, deadlift, 2nd squat, and 2nd deadlift over the course of 4 days, I will do squat/2nd deadlift on the first day, and then deadlift/2nd squat on the next.  Bench will go to two times per week. 

So, top sets will be moderately heavy, triples, but with good volume of downsets that are not low RIR.  They will focus on areas that need additional work.  So for squat, paused/tempo low bar.  For bench, pin press.  and for deadlifts, either paused or 1&1/2 deadlift, sorta like paused deadlift on steroids.  But.  Grip will be worked.  Mostly, this will be overloaded holds.  220-250-300kg deadlift grip holds.  Plus normal grip work and rice work, plate holds etc.  Grip will become a strength.  I do not want to drop anything I can stand up with.

New Zealand Powerlifting Federation Masters National Powerlifting Championships 2025, JetPark Hotel, Kirikiriroa

If last years Nationals post deserved to start with pain, this one deserves to be started with pleasure.

The body survived the entire prep, with only a few little aches, and even after the drive up to Hamilton from Palmy, the body felt reasonable.

I left around 10ish, and then travelled up behind Maunga Ruapehu, which was a wonderful drive.  Couldn't see the mountain but stopped at the Tangiwai memorial just out of Waiuru.

Arrived to the venue around 4, and checked my scales against the competition scales.  Then went to my friends and had dinner, and an early night. 

Had a great sleep, up, and weighing a little heavy.  Travelled out to the venue, hopped on the scales, which was on the money.  Was 14th in line for weigh in, so started the gear check, weighed in at 119.45kg. Three other M2 120s weighed in as well.  

Was lifting in the second flight.  So went for a walk, and then started warming up.  The first flight was small, so it moved fairly briskly.  Warm up felt ok, not too stiff, got a depth check which was on the money.  So moved out to the competition area, sat waiting for attempts.

Squat

1st: 225kg.  Three white lights.  A bit wobbly.

2nd. 242.5kg.  Three white lights.  Comfortable and solid.

3rd. 250kg.  Three white lights, a bit more work.  New WCPA M2 Squat Record.  

Likely had a few more kg here but not confident in my capacity.  Its the first meet, after a long offseason, so likely have a few more kg here.  

Bench

1st: 175kg.  Three white lights.  Easy.  

2nd: 182.5kg.  Three white lights.  Easy.

3rd: 187.5kg.  Three white lights.  Strong finish, new WCPA M1 and M2 Bench Record.  

The spotter lost his contacts right as I was walking out for my last attempt.  Can almost pick up me saying "good luck" to him.  190 was there.  Possibly 192.5 - harder to tell on bench as it drops off from fast to nothing in a flash.  Moved really well though.  

Deadlift

1st: 265kg.  Three white lights.  Didn't feel the best but moved well.

2nd.  284kg.  Three white lights.  Moved well, new NZPF and WCPA M2 Deadlift, and Total Records.

3rd: 290kg.  Reds.  Picked it up, hard work, dropped it at the top. 

The last deadlift was for the entire package.  Trying for a 9/9 day.  Trying to rebreak the NZPF/WCPA M2 Deadlift and Total records.  Trying to break the WCPA M1 Deadlift record.  Trying to break the WCPA M1 Total record.

The weight was perfectly chosen.  The lift was hard, a little knee wobble, and almost to lockout when I felt my hands open.  Only the second time it has happened, the first being the last week of heavy work.  So close but so far.

So I ended the day in first place out of four people.

Targets for this meet were:
1. Hit Squat PR (>245kg)
2. Bench OK (>180kg)
3. Hit Deadlift PR (>283kg)
4. Hit National Record Deadlift (>283kg)
5. Hit new WCPA M2 Squat Record (>245kg)
6. Hit >290kg deadlift
7. Hit new WCPA M1 Deadlift Record (>285kg)
8. Hit new WCPA M2 Total Record (>705.5kg)
9. Hit new National M2 Total Record (>705.5kg)
10. Hit New WCPA M1 Total Record (>725kg)
Stretch goal. Hit new WCPA M1/M2 Bench Record (>185.5kg)

Obviously some of them were combo goals.  But had a solid hit rate.  8/11 and within grasp of 11.  

Was 7th overall Master, running off age adjusted IPF points.  I think I hit the heaviest ever M2 total.  Not by much, but 1.5kg counts.  

Very pleased.

Have applied for the Oceania Regional Powerlifting Championships as my next meet.  I have a few adjustments to make to the programming to fix a few variables.  But excited to represent New Zealand, and maybe snag a couple of Oceania Records.

Tuesday 20th May 2025

Walk

Warmups

Bench: warmups, 170x1x2

Notes

Cold, early, quick session.  Things felt really good to start with, then creaky sore in the middle, and the singles were ok.  Not great, but moved.  Time to pack/sleep/get ready.  

Sunday 18th May 2025

Walk

Warmups

Squats: warmups, 195x2x2

Bench: warmups, 160x2x2

Deadlifts: warmups, 212.5x1x2

Notes

Humid little session, things were a bit tight/sore but feeling ok.  

Friday 16th May 2015

Walk

Warmups

Bench: warmups, 160x1, 175x1, 185x1, 190x1, 180x1x2

Banded flyes: Orangex20x2

Notes

Wee.  Shoulder hurt a bit and so did elbows, but not bad.  Used gel and heat rub which made things better.  The 175 didn't feel good, but the 185 and 190 felt strong.  Likely 192-195 range top end.   Will have to think out what my opener will be as the two singles at 180 were comfortable.  So 172.5 or 175 as opener.  Thinking of the latter.  

190 is equal best since the main shoulder issue.  I hurt myself in 2020, and then built back to around 205, and then regressed back, and began to rebuild to the 176kg in 2022, 187.5 in 2023, hit 190 at home in feb/mar and 185.5 in comp in WCPA Regionals 2024, and then I broke my other side before Nationals, and have taken a long way back.  Moved ok.  200 will come this year.   Feeling it now, but progress is going to happen.  

Last heavy day before Nationals.  Have a SBD day on Sunday morning, followed by a bench Tuesday, and then rest/recover until Friday 1pm (likely 2pm by the time the first flight are done).

Thursday 15th May 2025

Walk

Warmups
Squats: warmups, 200x3x2

Notes

Sore and tired lower body and back.  But did it and went inside to eat.  

Tuesday 13th May 2025

Walk

Warmups

Bench: warmups, 172.5x1x2, 175x1

Deadlifts: 70x3x2, 110x1x2, 150x1, 190x1, 230x1, 265x1, 284xgrip, 284x1, 265x1

Notes

Not the greatest of days.  Felt a bit eh all morning, but trained around 11am.  Bench moved ok, long setup time and long pause and then holding at lockout.  Moved ok, happy for the opener to be around 172.5, could likely go 175 but will just take the lighter one.
Then deadlift.  Felt eh from the first sets.  Bloated and stiff.  Moved ok through the middle weights and then the last warmup looked ok, but was less snappy in feeling, and felt more unraveling than I like (potentially I didn't tighten the lats the way I prefer).  The top set turned to shit.  Two factors involved.  First is I struggle with hype.  Don't know if its a home gym thing, or whatever, but its not there.  Then the setup wasn't quite all there.  So when I grabbed it, my grip wasn't good and started to unravel through the movement and then failed closer to lockout.  It moved well, just couldn't hold it.  So I repeated it.  I got it, it was much harder than it should have been, and shoulders were not as back as I prefer.  I then did one back-off with a lighter weight, and it moved ok, but struggled with the same lockout.  

Setup was better, but not quite perfect.  So, how to fix.  Don't know.  But it just means I have to be very precise in that initial grab of the bar, and be ready for the speed of movement.  The Hansu/Eleiko tend to have a better knurling than my bar, so it should grip into me better too.  If I can't hype, then I will be technically focussed.  

Edit: thinking about it and looking back.  The weight seemed to be slightly forward, which is a setup issue.  Plus I have never had to gript this sort of weight on my bar before.  Realistically before this cycle the most I had done is 260, and I was having issues with lighter weights.  So the grip needs to improve with the deadlift.  With the second run at 284 being successful it shows I can do it.  Just have to do it first time to save myself more stress.  

Sunday 11th May 2025

Walk

Warmups

Squat: warmups, 225x1, 246x1, 225x1x2

Bench: warmups, 165x4x2

Notes

Heavy, but got there.  

Friday 9th May 2025

Walk

Warmups

Bench: warmups, 100x2x2, 120x1, 140x1, 160x1, 172.5x1, 180x1, 167x3, 172.5x3

Pulldowns: 30x12, 50x8, 70x8, 80x8, 90x8

Lying extensions:60x8, 80x5, 100x5, 107.5x5

Notes

Ouch.  Realistically, I was hoping the fatigue from yesterday was just a lower body thing, but could feel it all over.  However, the weights moved ok.  Happy with the rep work below the top set.  Likely means my opening weight is around 172.5 maybe 175.  Likely will go 172.5 and jump 7.5 - 10kg depending on how the speed feels.  The total for the week is 240 180 275 or 695.  So, seconds or below seconds.   

Thursday 9th May 2025

Walk
Warmups

Squats: warmups, 192.5x4

Pulldown abs: 30x12, 50x12, 55x12, 60x12

Notes

Feeling toasted.  Just not feeling snappy or good.  But have one more week, and then the lower week for rebuilding and escaping that fatigue.  

Tuesday 6th May 2025

Walk

Warmups
Incline Bench: warmups, 102.5x8, 115x8

Deadlifts: 60x3x3, 100x1x2, belt, 140x1x2, 180x1, 220x1, 255x1, 275x1, straps, 260x2x2

Cable row: 50x12, 90x12x3

Notes

Weee.  Weights getting big and lots of steps up... might have to go 50kg jumps for a bit.  But it was hard, but moved well,  Need to work on getting psyched up a bit more.

Sunday 4th May 2025

Walk

Warmups

Squats: warmups, 220x1, 240x1, 225x2x2

Bench: warmups, 155x5, 157x5

Pulldowns: warmups, 50x8, 70x8, 80x8, 90x8

Pushdowns: 20x12, 30x8, 40x8, 45x8, 50x8

Notes

Weeee.  Getting heavy.  Needed to be a bit deeper but thats normal.  But moved ok for a week 8.  One more heavy week to go.  Bench felt strong considering the work I did on Friday.  Feeling stronger.  Weight is on point, sticking nicely in that mid 121 range.  Won't take much to drop down.  Likely the drop off in volume over the next couple of weeks will drop it back.  

Friday 2nd May 2025

Walk
Warmups
Bench: warmups, 160x1, 170x3, 180x1, 157x5x2

Pendlay rows: warmups, 120x5, 140x5

Lying extensions: 60x8x2, 80x8, 90x8

Notes

OK Day but Weirdness.  I used the massage gun on my lower back and upper back, which seemed to cause a pinch feeling in the right mid back.  Strength was fine but didn't push it too hard just in case.  Avoided deadlifts as lowerback was fatigued and did pendlay rows instead.  
Finish to the competition block for bench, so now all movements are on the peak.  

Thursday 1st May 2025

Warmups
Squats: warmups, 188x5x2

Pulldown abs: 30x12, 50x12, 60x8x2

Walk

Notes

Didnt do my walk first thing, because of the timing with training/home life.  But things still moved.  Tried to play around with belt positioning as well, that will have to be something developed over time, but I still preferred it lower, while the deadlifts feel better higher.  Shoulders didn't appreciate low bar, but once I removed my sweatshirt it felt a little better.  Feeling tired, lower back and all, things moved comfortably enough but performance dropped quickly in the set.  

Tuesday 29th April 2025

Walk

Warmup

Incline bench: warmups, 100x8x2, 105x8

Deadlifts: warmups, 230x1, 265x2, 250x3x2

Cable rows: 60x12x4

Notes

Weee.  Awful sleep for the last two nights.  ~5hrs each night.  Some of it nerves, some of it general garbage.  But oh well.  Painkillers and caffeine.  Shoulder and elbow felt ok, but kept it comfortable on the loading.  The stretching last night was hard, but would appear to be fine.  Then deadlifts.  Didn't really feel great through warmups, and I took a fair while to work up through from 70, 110, 150, 190, 230, then 265.  Also not really getting psyched up, something I havent really been able to do well lately.  I feel it occasionally. 
But the final movement was strong.  Should have been 267.5 or 270, but nerves and that.  Bench I over-reach, deadlift I under-reach and squats are just all hard.  

Sunday 27th April 2025

Walk

Warmups

Squat: warmups, 230x2, 202.5x4x2

Long pause bench: warmups, 132.5x6, 140x6, 146x6

Pulldowns: 50x12x3

Pushdowns: 10x12, 30x12x3

Notes

Still some lingering fatigue/pain, but got through the squats.  They were hard, but also out of practice with the loading frame - realistically I haven't gotten past my comp block since August 2023... 
Bench had sore elbows and shoulders, and fatigue set in quick.  Had to get through the sets quicker as my little ones birthday had to be dealt with.  Finished the other stuff up later, and it was painful so didn't go hard, just moving.  

Friday 25th April 2025

 LEST WE FORGET

Walk

Warmups

Bench: warmups, 167.5x3, 177.5x1, 154x5x3

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

Lying extensions: 60x8x2, 80x8x4

Notes

sore shoulder but moved well.  Need more confidence under the large weights but thats ok will get there. A few more weeks of fun left.  Thats it done for the comp block on the squat/deadlifts, one more for bench.  Loads increasing.  

Thursday 24th April 2025

Walk

Warmups

SSB Paused squats: warmups, 145x6, 150x6

Standing leg curls: 10x12, 20x12, 30x12x4

BFR leg extensions (reclined): 35x20, 40x20x3

Pulldown abs: 30x12, 50x12, 55x12, 60x12

Notes

Feeling quite beat from deadlifts, but things moved ok.  Certainly better than last competition block, before Nationals 24.  Still a few more weeks, but feeling ok and moving ok.  

Tuesday 22nd April 2025

Walk

Warmups

Incline Press: warmups, 90x8. 97.5x8, 100x8

Deadlifts: warmups, 220x1, 252.5x4, 222x6

Cable row: 50x12, 70x12, 90x12, 110x8x2

Lu Raises: 5x30x3

Notes

Weeee.  Trained just before lunchtime, didn't really go into it feeling the greatest but everything moved ok.  Grip was the major limiting factor on the top set.  It didn't feel quite tight, but did it.  Likely 1RIR give or take a little weight.  Other work just wrapping it up.  Lu raises pumped shoulders to hell.

Sunday 20th April 2025

Walk

Warmups

Squats: warmups, 200x5x2

Long pause bench: warmups, 130x6, 137.5x6, 140x6

Pulldowns: 10x12, 30x12, 50x12, 70x12, x8, x8

Preacher db curl: 10x20, 12.5x20, 15x12, x8

Pushdowns: warmups, 30x20x3

Notes

Didn't have the greatest sleep, but things were ok.  Squats hard as normal but went a bit deeper than last week.  Shoulder was also angry, but moved ok on the bench.  Didn't push it too hard.  Went away after the bench and came back to do the assistance work in the afternoon.  

Friday 18th April 2025

Walk

Warmups

Bench: warmups, 160x3, 172.5x1, 150x5x2

Paused Deadlifts: warmups, 198x3x3

Lying extensions: 60x8, 85x8, 95x8, 100x8

Notes

Left should is angry, but still moving.  Weights were correctly selected for once.  Will start stretching again.  Shouldn't have stopped but thats life.   things moved ok.  Deadlifts moved well, happy.

Thursday 17th April 2025

Walk

Warmups

SSB Paused Squats: warmups, 145x6, 155x6, 162.5x6

Standing leg curls: 20x12, 30x12x3

BFR leg extensions (reclined): 30x20, 40x20x4

Pulldown abs: 30x12, 50x12x3

Notes

Slept like garbage and felt like it.  Got outside late, and got really warm.  The session went ok considering.  Tiring.  

Tuesday 15th April 2025

Walk

Warmups

Incline bench: warmups, 100x8, 110x8, 115x8

Deadlifts: warmups, 220x4x2

Cable rows: warmups, 90x12x3

Lu Raises: 5x20x3

Notes

Really exhausted from Sundays work, tired hips/legs and shoulders.  But everything moved ok.  Took it easier on deadlifts (5kg down on last comp block) but moving nicely.  Ready to recover into next week for the final week before peaking block.  

Sunday 13th April 2025

Walk

Warmups

Squat: warmups, 218x5, 186x7

Long pause: warmups, 135x6, 140x6, 145x6

Pulldowns: up to 50x12x3

Preacher: 12x8x3

Pushdowns: warmups, 30x8x3

Notes

Weee.  The first two exercises killed me, then went about my normal day and came back to do the rest.  Squat could have been a bit deeper, but it moved ok.  Likely 220 would have been ok but wasn't quite confident enough in even this weight let alone more.   The backdown work is always hard.  But was tired enough that one was fine.

Friday 11th April 2025

Walk

Warmups

Bench: warmups, 162.5x5, 142.5x7x2, 142.5x6

Pendlay rows: warmups, 120x5, 125x5,130x5

Lying extensions: 60x8, 80x8, 90x8, 100x7, 100x6

Notes

Bleh.  Trained late to give me more time to warmup/feed, but still was unimpressive.  Possibly hit a little higher than expected, but oh well.  The bench groove was all over the place and the set was rough.  The rep work was largely limited to lockout fatigue.  Also the groove, as it was pushing up and towards feet so each lockout was harder due to bringing it back to over the shoulder.  I think I need more practice with heavier weights, but I have five more weeks to kick it, so will see how it goes now the reps drop back a bit.  

Thursday 10th April 2025

Walk

Warmups

SSB Paused squats: warmups, 145x6x2

Standing leg curls: 10x20, 20x20, 30x12x3

BFR leg extensions: 40x20x4

Pulldowns abs: 50x12x3

Notes

Lower left SI/back was being a pain after deadlifts.  So took things slowly and surely.  Certainly felt a bit better after that.  Everything else was fine.  Accidentally went up heaver in my ab work.  Oops.

Tuesday 8th April 2025

Walk

Warmups

Incline bench: warmups, 100x8, 107.5x8, 110x8

Deadlifts: warmups, 242.5x4, 212.5x6x2

Cable row: 50x20, 70x20, 90x12x3

Side raises: Black x30x3

Notes

That was hard day.  Messed around a little much with the Stiff Sleeve entertainment in the morning, but got through the lifts.  The top deadlift was good but the left lower back/SI is feeling a little unimpressed with the work.  Painkillers and some stretching and will see how it goes.  

Sunday 6th April 2025

Walk

Warmups

Squat: warmups, 195x5x2

Long pause bench: warmups, 130x6, 135x6, 140x6

Banded flye: orangex20x4

Pulldowns: 50x20, 70x12x3

Preacher curl: 10x20, 12.5x20x2, 15x12 forced

Pushdowns: 10x12, 20x12, 30x12, 40x12, 42.5x12, 45x9

Notes

Weee.  Lower felt tired and sore today, but all moved well enough.  Bench moved, everything else was hard work, but pretty good.    Heavy week next week, so will eat breakfast first and then go into squatting.  This week was pretty normal, couple of coffees, plus protein, plus banana.  

Friday 4th April 2025

Walk

Warmups
Bench: warmups, 157.5x5, 133x7x2

Paused DL: warmups, 193.5x3x3

Lying extensions: 60x8, 82.5x8, 92.5x8x3

Banded flyes: orange x20x3

Notes

Bleh.  Really didn't feel it today.  Slightly overshot my RIR, but the first four reps felt easy, then it just died.  Likely groove issue, but yeah.  Need to fix the groove.  Paused deadlifts were fine, a bit longer pause would be good but thats ok.  They were not hard.  

Grip was fine. 

Thursday 3rd April 2025

Walk

Warmups

SSB Paused squats: warmups, 145x6, 155x6, 157.5x6

Standing leg curl: 10x20, 20x12, 30x12x3

BFR leg extensions: 30x20, 40x20x3

Pulldown ab: 40x12, 50x12x2

Notes

Did not feel like it this morning.  Just tired and unimpressed.  Moved ok in the end but the third set of squats were just tiring.  Everything else was just chugging along.  Good work in the end. 
Have now signed up for Nationals.  Time to get better.   

Tuesday 1st April 2025

Walk

Warmups

Incline bench (#1): warmups, 82.5x8, 92.5x8, 100x8 

Warmups

Deadlifts: warmups, 215x4x2

Cable row: 50x12, 70x12, 90x12, 100x8x2

Lu raises: 6x20x3

Notes

Bleh.  Tired.  I bashed my head last night while patting a cat, and I had a headache.  It didn't feel great.  Inclines were easy, but I didn't remember what height I did last time, so ended one lower.  Will stick with that  from now on.

Deadlifts felt fine, but I dropped off my boy and then got back to the last three sets, warmup and two works sets, and it just felt slow.  Looks fine.  Held it for a bit at the top.  Looked painful on video.  Otherwise fine.  Lu raises were good and pumped up my shoulders no end.

Sunday 30th March 2025

Walk

Warmups
Squats: warmups, 210x5, 180x7x2

Long pause bench: warmups, 125x6, 130x6

Pulldowns: 50x20, 70x12x4

Preacher db curl: 10x20x4

Pushdowns: 10x20, 30x20x3

Notes

Slightly earlier session as I was going away after lunch.  Possibly a little ambitious with the squat, it was hard and less RIR than planned (aka 1ish).  But will see how I feel, as all squats seem to feel heavy.  The second third is the hardest, so will be working on that in the off season. Paused bench was easy.  

Friday 28th March 2025

Walk in rain

Warmups

Bench: warmups, 150x5, 125x7x2

Pendlay row:  warmups, 100x5, 112.5x5

Lying extension: 60x8, 80x8, 90x8x2

Notes

Week two done.  Felt tired this morning.  OK sleep and all, but just end of real week and training week.  150 was harder than I thought it would be, but it was an ok starting weight.  Still leaning slightly to the right, that will require more work over the next off season period.  I will also keep stretching it.  Didn't feel as bad as normal so it must be more visual.  It felt off in general, so maybe that.  More weeks and it should be fine.   Extensions were easier and more ROM than usual.   

Thursday 27th March 2025

Walk

Warmups
SSB Paused squat: warmups, 145x6, 150x6, 152.5x6

Standing leg curl: 10x20, 20x12, 30x12, 35x8, 30x8

BFR leg extension: 35x20, 40x20x3

Pulldown abs: 30x12, 40x12x2

Notes

Felt ok yesterday but felt a bit eh this morning.  Subtle soreness on left lower back, didn't stop anything.  But definitely fatigued on the paused squats.  Expected after heavier deadlifts.

Tuesday 25th March 2025

Walk

Warmups

Incline (#2 height): warmups, 80x9, 85x8, 90x8

Deadlifts: warmups, 230x4, 197.5x6

Cable row: 50x12, 70x12, 90x12, 100x12

Lu Raises: 5x20x4

Notes

Slept ok, but arms were still sore from Sunday.  Plus the immunisation made things a bit eh.  Deadlifts moved really well but grip was the limiting factor.  Used straps on the backdown.  But ok, will do more work for that.  I also did forearm work on Sunday, but may have to move that to Friday bench day.  Then do no straps for most deadlift days. And then holds.  Tired now.  

Sunday 23rd March 2025

Walk

Warmups

Squats: warmups, 187.5x5x2

Long pause bench: warmups, 120x6, 122.5x6

Banded flyes: Ox20x4

Pulldowns: warmups, 60x20, 70x20x2, x15

Preacher curl: 10x20x4

Pushdowns: 10x20, 30x20, 40x12, 45x12x3

Forearm

Notes

Massive day,  I am a little down on this day last block, but time taken was 20% faster, less mucking around.  Happy with that.  I am not trying  to be better reps than last year, I am trying to be better on the platform.  Bench felt ok, everything else felt great with large pump.  

Friday 21st March 2025

Walk

Warmups

Paused deadlifts: warmups, 185x3x2

Lying extensions: warmups. 60x12, 80x8x3

Notes

Short session, but ready to pick up bench again next week.  Deadlift felt ok, but grip is garbage without chalk.

Thursday 20th March 2025

Walk

Warmups

SSB Paused squat: warmups, 145x6x2

Standing leg curls: warmups, 10x20, 20x12, 30x12x2, x10

Leg extensions: 30x20x2, 40x20x2

Ab pulldowns: 30x12, 40x12x2

Notes

Sleep was ok, forgot to set my alarm. Muscles feeling a bit fatigued but not too bad.  SSB moved ok.  Other work was nice.  Early start again tomorrow.  I need a sleep in.

Tuesday 18th March 2025

Walk

Warmups

Deadlifts: warmups, 205x4x2

Cable rows: 50x20, 70x20, 90x20, 100x12

Side raise: black x20x3

Notes

Weeee.  I lifted Saturday night, then up early to help out at competition Sunday.  Went for a walk and climbed the hill beside the venue.  Packed out.  Then up early Monday for kids, my calves were aching from the hill... doh.  Helped out to clear out the van full of lifting gear into the lockup.  Got up earlier Tuesday for deads and kids, and was dead.  Hands/forearms are sore, calves still sore, back tired, legs tired.  Need some better sleep.  Deadlifts sucked.  Grip sucked, back sucked, slow, sore.  Good it was a lighter week.  Oh well, onwards.

Saturday 15th March 2025

Warmups

Squat: warmups, 200x5, 173x7

Pulldowns: 50x20x4

Cable curl: 10x12x4

Notes

First session of the Nationals block.    One day early because of Regionals tomorrow.  Was a busy day so felt a bit tired and stiff.  But the good knee sleeves felt really snug and everything moved.   The 200 was hard, but the 173 felt hard enough even though it was a real drop back.  Oh well. 

Tuesday 11th March 2025

Walk

Warmups

Squat: warmups, 180

Bench: warmups, 160

Deadlift: warmups, 240

Notes
Quick 620 total, no sleeves, no wraps, on a Tuesday evening, all done in 30mins, including warmups.  Done.   

Saturday 8th March 2025

Walk
Warmups

Bench: warmup, 170x2, 140x7

Pendlay row: 100x5x3

Pushdowns: warmups, 45x8x3

Single arm cable curl: 10x12x5

Notes

Well, thats that.  Felt dead really.  Fatigued and over the peak.  Was thinking 170 for three but called it after two as it felt hard enough.  Still the most I have hit since injury.  Quite tired and need some rest.  Going to do a quick Tuesday session, then break until my first day of Nationals prep.  Should be Sunday, but it will be Saturday, so I can help out at the last day of the regional champs.

Friday 7th March 2025

Walk

Warmups

SSB Paused squats: warmups, 165x6, 170x3 pussied out, it was excessively hard

Standing leg curls: 10x20, 30x12x2, x10, x8

Leg extensions: 35x30, x20, x20, x15

Nodic curls: greenx8x3

Sissy squats: green x12x3

Notes

Cooked.  My knees/quads were feeling tired after deadlifts on Wednesday, so didn't expect much.  Warmups felt ok so went straight to the 165 and it was hard.  So moved it up the second set, and was grinding by the third rep so pulled out of it, didn't have the will to grind through more...  

Other work was better than other weeks.  Feeling toasted now I am in the last couple of days of the off season blocks.  Been a long period of pushing.  So looking forward to a reasonable "off" week and then bringing it back to nationals training block, increased percentage on Strength, less on hypertrophy.  Dissipate some of this fatigue.  

Wednesday 5th March 2025

Walk

Warmups

Deadlifts: warmups, 250x2, 200x6x2

High incline: warmups, 80x8x3

Lu raises: 5x20x4

Db Preacher: 10x20x4

Notes

Eh, early morning deadlifts are never great.   The last warmup didn't really feel great so stuck to 250 for my top, which I think moved better.  It was still hard but better.  The rep work made me breath a little more, that was done more soft touch and go.  Everything else is just a little relaxed work, as I felt toasted.  

Monday 3rd March 2025

Walk
Warmup

HB squat: warmups, 190x5x2

long walk

TnG bench: warmups, 135x10, 135x5 doh

Banded flyes: ox30x2, x20x2

Pulldowns: warmups, 50x12, 70x12x3

Pushdowns: 10x12, 30x12, 40x12x3

Notes

Squats, then take boy to school and drop car off for WOF.  Walk home, then try and do bench, suck at it.  Otherwise ok.  

Saturday 1st March 2025

Walk

Warmups

Bench: warmups, 167.5x3, 132.5x7x3

Paused Deadlift: warmups, 200x3x2

Reverse grip pulldown: 35x12, 60x12, 70x12, 80x12, x10

Lying extensions: warmups, 80x8, 92x8x2

Preacher db: 10x20, 15x20, x12, x10

Notes

Good day all around.  Bench moved ok, deadlift moved great.  Also moved the belt back up, so... (plus... no straps).  All other stuff was just hard work.  Curls hard and pumped.  Nice.  

Friday 28th February 2025

Walk
Warmups

SSB paused squat: warmups, 160x6, 165x6

Standing leg curl: 10x12, 30x8x3

Leg extensions: 35x20x4

Nordic curls: Greenx8x4 

Sissy squats: green x10x2, x12

Notes

Weee.  Reaching the top end of the paused squats I think.  Maybe 4-5 reps is better for this.  But the work afterwards was just chonky.  Pump, pain, work.  Just over one more week before I switch gears.  

Wednesday 26th February 2025

Walk

Warmups

Deadlifts: warmups, 230x4x2

High incline: warmups, 85x8, 92.5x8, 97.5x5

Side raise: Bx20x4

Ezy curls: 18x20x4

Notes

Hmmm, hard.  Warmups were fine and in some of them felt really good, but the work sets just were all over the place for the reps.

I think I am fixating on heavier weights than I need to do, especially after a heavy week.  I mean, I am not peaked, so I am likely only around 260-270kg deadlift at the moment on a good day.  So 230 is ~87-88% area, which is up around a 5RM.  So realistically, that's right.  I did 242.5 last week but realistically i was on my down week on squats, so its a little 'fresher'.

So likely I will alter my program a little bit, towards a % target rather than just me saying I need 230/240.  So.. this is week three of a six week block.  During 23 Nationals I did 200-205 for the same day.  I finished that with 283.  Do I think I am 25-30kg up on that at the moment?  308-313.  Not in the slightest.  So I am just pushing it harder than it needs to be, likely because I am interested in the numbers, not the progress overall. 

Monday 24th February 2025

Walk

Warmups

Highbar squat: warmups, 201x3, 156x7x2

TnG bench: warmups, 130x10x3

Banded flyes: Ox20x4

Pulldowns: 50x20, 70x12x3

Pushdowns: 10x20, 30x20, 40x12, 40x10, 40x8

Notes

Good session although belly was a little unhappy.  Stumbled on the first rep of my top set on squats, and then felt like I was going to pop for the next two.  Doh.  I ate reasonably well on the weekend, but a little fermentable stuff did not help.  Bench was good, getting closer to failure at the end but moving well.  Breath ran out on rep 8 of the first set, and then rep 6 of the next two.  Last one was almost a breath each of the last four reps.  Going up next week.  

I have one more week of off-season, then a slightly curtailed pivot/down week, then into Nationals preparations.  Likely competing 23rd May 2025.  Jet Park, Hamilton.  

Wreck on.  

Saturday 22nd February 2025

Walk
Warmups

Bench: warmups, 162.5x3, 128.5x7x3

Banded flyes: Ox30,x20x4

Pendlay row: warmups 100x5, 110x5, 120x5

Lying extensions: warmups, 80x8, 90x8, 80x12

Db preacher curls: 10x20, 12.5x20, 15x15

Notes
Felt ok, but left shoulder starting hurting in the repss, oh well, think the bicep is finally kicking in slightly.  Likely could have gone a little heavier on the top set, but ok.

Friday 21st February 2025

Walk

Warmups
Paused SSB Sqwats: warmups, 145x6, 150x6

BFR Leg extensions: 30x30, x20, x20, x20, x15, x15

BFR Leg curls: 30x20, x15, x15, x15

Notes

Elbows are still sore from whatever got them sore on Wednesday.  I assume it was the rice hand thingy, but even that seems odd.  Elbows.  Squats were ok, hard but ok, the rest was cut short slightly with wanting to get ready early for work.

Wednesday 19th February 2025

Walk

Warmups
Deadlifts: warmups, 245x2, 195x6

High incline: warmups, 80x8, 90x8

Lu Raises: 5x20x4

Ezy curl: 18x20, 28x20, 28x15

Notes

Really not feeling great on the deadlifts at the moment.  Its also training in the mornings is not really good for deadlifts.  Likely better, because it means I am usually running fatigued, which is what deadlift is like, third lift and all.  I also don't have any hype at the moment.  Might be because its off season.  Belt wasn't playing fairly today either, just didn't want to feel right, or hold brace the way I wanted.  

Also feeling fatigued, so will see how a couple more weeks get to me, before back tracking a little.  

Monday 17th February 2025

Walk

Warmup
HB Squat: warmups, 180x5x2

TnG bench: warmups, 125x10x3

Pulldowns: 50x20, 60x12x3

Pushdowns: 10x20, 30x12, 35x12, 40x12x3

Notes

Sore still, lower body, but not too bad.  Felt good in terms of movement, but then that was still hard regardless, at least lockout on each set.  Bench was fatigued and shoulder a bit of a dick, but still moved.  Getting heavier now, so will be interesting to see how far that lets me go. Maybe 135 before I start Nationals blocks.  

Saturday 15th February 2025

Walk

Warmups

Bench: warmups, 160x3, 126x7x3

Banded flyes: Ox20x4

Paused DL: warmups, 198x3x2

Pulldowns: something x something

Lying extensions: 60x8x3

Preacher curls: 8x20x3

Notes

Sore quads, really.  Good bench, little more grinder, but I feel capable of actually grinding which is nice.  Closer grip is going nicely.  Otherwise fell off the cliff going into deadlifts and everything was just eh.  

Friday 14th February 2025

Walk

Warmups

Paused SSB: warmups, 130x6, 135x6

Standing leg curls: 10x12, 20x12, 30x8x2

BFR leg extensions: 30x100 (40+20+15+15+10)

BFR leg curls: 25x20x2

Sissy: -greenx8x3

Notes
Not feeling it this morning, but it moved nicely enough.  The pause feels ok, just like the one rep less.  Will see how this progresses.  

Wednesday 12th February 2025

Walk

Warmups

Deadlifts: warmups, 220x4x2

High incline: warmups, 80x8, 90x8, 92x4 lol

Side raise: Blackx20x4

Preacher db curl: 12x12, 17x8x2

Notes

Ok session, deadlifts felt ok but not great.  Wore belt low again but it was a little harder this week, likely as I wore straps.  Inclines were good until they were not.  Curls were hard.

Monday 10th February 2025

Walk

Warmups

High bar squats: warmups, 192.5x3, 151x7

TnG bench: warmups, 120x10x3

Pulldowns: 50x12, 70x12, 80x12

Pushdowns: 30x12, 35x12, 40x12, 45x10f

Notes

Forgot my banded flyes but oh well.  Otherwise ok.  Squats felt heavy and wobbly like normal, but moved ok.  High reps are new.  Only one set this week.  

Saturday 8th February 2025

Walk

Warmups

Bench: warmups, 155x5, 140x5x3

Pendlay row: warmups, 110x6, 120x6, 130x6

Lying extensions: warmups, 80x8, 90x8, 100x7

Lu raises: 5x20, 10x7+5x13, 10x5+5x15

Preacher curl (incline bench): 7x20, 10x20x2

Notes

Good day.  Happy enough with bench, getting closer to what feels like a max for five.  Likely could have done 160 with a bit more confidence, which is pretty much up to where I was last year before I broke.  So, keeping a track on that, and have a few more weeks before kicking into the Nationals prep.  Obviously earlier this year with the Masters and Juniors Nationals being split off the main competition.  

So for the next few weeks I will continue where I have been, with a little playing to see how I react to some things.  

Friday 7th February 2025

Walk 

Warmups

SSB Squats: warmups, 157.5x7, 165x7

Standing leg curls: 10x20, 30x8x3

Nordic curls: -gx8x3

Sissy squat: -gx8, x12x2

Notes

Later session due to a day off work.  Still got up at a reasonable hour.  The SSB work kills me.  I don't know how I managed my PR on this, as these are hard.  

Wednesday 5th February 2025

Walk

Warmups

Deadlifts: warmups, 242.5x4, 257.5x lolz

Leg curls:25x20x4

High incline: warmups, 80x8, 90x8

Cable Rows: 60x20x3

Notes

Early session and finished early to get to work earlier than normal.  Tired, sore, deadlifts moved well but once again the heavier single was comical.  Also had a boy distracting me but, likely i could do it but its hard.

I haven't really had much luck with singles outside of the context of peaking.  

Monday 3rd February 2025

Walk

Warmups

High bar squats: warmups, 185x5x2

TnG bench: warmups, 115x10x3

Banded flyes: Ox20x3, x30

BFR leg extension: 25x50, x40x2, x34

Pulldowns: 50x12, 70x12x3

Pushdowns: warmups, 30x20, 35x15x3

Notes

Nice enough considering the even earlier up time.  Split session slightly dropping kid to school early, which will happen every other week for the year, I think.  Squats sucked, but oh well, bench was good.  Pumped for everything else.

Also have a date for Masters Nationals.  23rd May 2025.  

Saturday 1st February 2025

Walk
Warmups

Bench: warmups, 145x5, 130x5x2

Paused DL: warmups, 198x3x2

Notes

Quick early morning session as I drove to Martinborough Fair after this.  Felt good.     

Friday 31st January 2025

Walk
Warmups

SSB Squats: warmups, 150x7, 160x3

Standing leg curls: warmups, 30x8x3

Nordic: -greenx8x3

Sissy squat: -greenx8x2, x12

Notes

Started squats feeling sore and beaten.  Got through the first set, was hard.  Went up, and got three reps before I gave up.  Didn't have the mojo to make it through that today.  

Other work was nice.  

Wednesday 29th January 2025

Walk
Warmups
Deadlifts: warmups, 220x4x2

Leg curls: 30x20x3 death pump

High incline: warmups, 80x8, 85x8, 85x7

Side raise: Blackx20x4

Tbar row: 45x8, 65x8x2

Ezy Curls: 28x12x4

Notes

Not enough sleep, got disrupted by earthquake at 11.30 which disrupted the sleep, and then suffered all night.  Deadlift grip was garbage, even with a strap.  Did a reverse stance to look at the camera, but only on my work sets so maybe it got a little off.  Other things were just chugging.  Little ones first day back at school.  

Monday 27th January 2025

Walk

Warmups

High bar squats: warmups, 195x5, 205x1

Warmups

Bench: warmups, 110x10x3

Banded flyes: orangex20x4

BFR Leg extensions: 30x20x4

Pulldowns: 50x12, 70x12x3

Pushdowns: 10x20, 20x20, 25x20, 30x20x2

Notes

Good day.  Up early to watch Sheffy, then trained.  Likely driven by the weekend of not eating well.  Oh well, the squats were easy enough, likely 200 would have been there if I was not a wimp.  Bench was ok, no real chest issue.  Stretched yesterday.  

Saturday 25th January 2025

Walk

Warmups

Bench: warmups, 130x5, 120x5x2

Pushup plus: BWx12x5 easy

Pendlay row: warmups, 100x6, 120x6x2

Db preacher curl: 10x20x4

Lying extensions: 80x8, 90x8x2

Lu raises: 5x20x2

Rear delt: 5x20x2

Notes

Didnt work up too heavy.  Chest didnt really seem to bork me, but just kept it under control.  Added pushup plus work to get more shoulder.  Plus a few stretches.

Friday 24th January 2025

Walk

Warmups
SSB Squats: warmups, 145x7, 155x7, 165x7

Leg curls: 27.5x20x5

Notes

Felt tired and sore.  Pretty beat this week.  the squats were slow but got through the entire three sets even though I wasn't feeling great after the second.  The bottom of the squat is easy, the top is the hard part with the SSB.  Leg curls was enough so cut the last two things.  I also mucked around fixing the leg curl pad with good application of a zip tie.  

Wednesday 22nd January 2025

Walk

Warmups

Deadlifts: warmups, 230x4, 250x1

Standing leg curls: 10x12, 20x8, 30x8, 35x8

High Incline press: 60x10, 70x10x2

Cable row: 60x20x3

Side raises: blackx20x3 behind back

Incline curls: 10x20x3

Notes

Eh.  Tired, sore, not really feeling it.

Chest felt ok but didn't push anything.

Monday 20th January 2025

Walk

Warmups

High bar squats: warmups, 180x5x2

Bench: warmups, 100x10x5

Orange flyes: Ox20x4

Pulldowns: 50x20x4

Leg extentions BFR: 27x30x4

Pushdowns: 10x20, 20x20, 25x20, 30x20, 35x20

Notes

Bollocks day.  Squats were ok, every topset is hard regardless of the weight.  Don't know why.  Bench, on my warmups I felt the chest pain similar to before nationals.  Ever so slight.  So just did what felt ok, but still did 100 for many sets.   Did flyes to get some stretch/bloodflow going.  Will do some pushup+ work after the main bench day.  Deloading week though, so hope if keeps going.