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.