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.