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.  

Saturday 18th January 2025

Walk

Warmups

Bench: warmups, 150x5, 140x5x3

Paused Deadlifts: warmups, 193.5x3x2

Pulldowns: 60x12, 80x8x2, 80x5+3 partials

Lying extension: warmups, 80x8, 85x8, 90x8

Curls; 18x20x3, 23x20

Notes

Ok day, left shoulder was hurting but everything was great.

Friday 17th January 2025

Week 3 Day 3

Walk

Warmups

SSB Squats: 145x7, 155x7, 160x7

Standing leg curls: 10x12, 20x12, 25x12, 27.5x12

Nordic curls: -greenx12x3

Sissy squats: -greenx12x3

Notes

Sore yesterday but felt ok this morning.  First two sets of squats were comfortable, third was a hammer...  everything else was chugging along fine.  

Wednesday 15th January 2025

Week 3 Day 2

Walk

Warmups

Deadlifts: warmups, 210x4, 215x4

Leg curls: 25x30, x20, x15x2

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

Side raise: Bx20x2, x15

Tbar row: warmup, 45x15, 55x15, 65x12

Ezy curl: 38x12x3

Notes

Still sore from Monday, especially glutes, stupid split squats...   But took it easy on deadlifts and it moved ok, so bumped a little.  Otherwise it was just endless work that then ran off the cliff pretty quickly.  High inclines were changed in their setup, but it felt harder for some reason.  Running low on steam in the second set, and there was no way I was making it through another.  Done.  

Monday 13th January 2025

Week 3 Day 1

Walk

Warmups

High bar squats: warmups, 185x5, 200x1

TnG bench: warmups, 110x10x5

SSB split squats: BWx8, 25x8, 45x8, 65x8

Pulldowns: 35x12, 60x12, 70x12x2

Pushdowns: 10x20, 20x20, 30x20, 30x15x2

Notes

Squats make me more nervous than they should.   Weight was ok even if I was paranoid on each rep.  I keep thinking I am substantially below what i should be, I need to check again what I have done previously, as my quick check while training, I am right in the mix of where it should be...  bench was near failure, rested unloaded for a second on last set.

Saturday 11th January 2025

Walk

Warmups
Bench: warmups, 142.5x5, 130x5x2

Pendlay row: warmups, 100x6, 110x6, 120x6
Reverse grip pulldowns: 60x20x3

Lying extensions: 70x8, 80x8, 85x8

Hammer curls:15x20, 17.5x12x2

Notes
Could have slept better and all that, but the day went ok.  Room for next week too.  Overall nice.  

Friday 10th January 2025

Week 2 Day 3

Walk

Warmups

SSB Squats: warmups, 130x7, 140x7, 150x7

Standing leg curls: 10x12, 20x12, 25x8x2

Notes

Ran out of time, as I wasn't moving quick enough really.  Plus adductors are tired, hamstrings are tired, and knee was hurting.  So I am ok with missing more work for the same groups.  Realistically its just nordic curls I missed, as I do Copenhagen adductors with warmups now.

Wednesday 8th January 2025

Week 2, Day 2

Walk
Warmups - lower deadlift

Deadlifts: warmups, 220x4, 240x1

Leg curls: 25x30x4

Cable row: 60x20, 75x20x2

High include press: 75x8, 85x8 - need a better setup

Side raise; Bx20x4

Ezy Curl: 18x20, 28x12, 38x8

Notes

Need to get up a little earlier unfortunately.  Otherwise, ok for first real morning deadlift session.

Monday 6th January 2025

Week 2 Day 1

Walk

Warmups - squat lower

High bar squats: warmups, 170x5x2

TnG Bench: warmups, 100x10x5

Pulldowns: 60x12, 70x12, 75x12, 80x8

BFR Leg Extension: 25x30x2, x20x2

Single arm pushdown: 10x20, 12.5x20, 15x20, 17.5x8

Notes

First early morning session for the year, so wasnt quite firing on all cylinders, but got there.  Need to be slightly earlier to get up, but thats just to figure out how long things take.  

Saturday 4th January 2025

Week 1 Day 4

Walk

Warmups upper

Competition Bench: warmups, 132.5x5, 125x5x2

Paused DL: warmups, 189x3x2

Rev grip Pulldown: 60x12, straps 60x20x3

Lying extensions: 40x12, 60x12, 70x8x2, 72.5x8

Db twist curls: 15x12, 17.5x12x2

Notes

First real bench session for weeks.  Taking it slowly, so RPE target was well under.  Continuing to use the slightly narrower grip (1 finger closer).  Deadlifts felt ok, getting to better pulling position, so need to continue this.  

Friday 3rd January 2025

Week 1 Day 3

Walk

Warmups adductor squeeze, lateral squats, cophenhagens

SSB squats: warmups, 125x7, 135x7

Standing leg curls: 10x12, 20x12, 25x12x2

Nordic curls: -greenx8x3

Sissy squats: -greenx8x3

Notes

Was also brewing while doing this so was a little distracted.  Otherwise, some good work on the legs.  Left lower back/SI area felt off, but not when I first awoke, but after I had my coffee and got up to do my walk.  

Wednesday 1st January 2025

Week 1 Day 2

Walk

Adductor squeeze, RDL, Copenhagen

Deadlifts: warmups, 210x4x2

Leg curls: 25x20x4

High inclines: warmups, 60x8, 70x8, 80x8

Side raises: Bx20x3

Tbar row: 25x12, 45x12, 65x12

Ezy curls: 18x20x4

Notes

Tired from poor sleep overnight new years.  Everything moved well.  High inclines are a bit of a faff but moved ok.  The second set of deadlifts was deadstop, I think I will do that a little more than the touch and go.