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.