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.