Sunday 31st August 2025

Walk

Warmups

Larson Press: warmups, 100x13, 100x10, 100x9

Banded flyes: Ox20x3

Pulldowns closegrip: 50x20x4

Ezy curl: 15x12x3

Overhead extension ezy: 15x12x3

Single arm landmine press: 15x12x2, 20x12

Lu raises: 5x20x3

Notes

Eh, shoulder still doesn't feel great so will just take it as it comes.   Reps reps reps. Blood.  

Saturday 30th August 2025

Walk

Warmups

Highbar squat (no sleeves): warmups, 140x7x2

Standing leg curls: 10x20, 20x20x3

Nordic: -greenx8x2

Notes

Took a few days off, and rested. Now switching to Oceania training schedule.  Saturday to Thursday.

Saturday 23rd August 2025

Walk
Warmups

Bench: warmups, 150x7

Flyes and stretching

Notes

Shoulder still hurting quite a bit, but didn't slow the reps down.  Had 2-3 left over, so likely 155-160 range is top end.  

Thursday 21st August 2025

Walk
Warmups

Deadlifts: warmups, 240x3, 240x1

Standing leg curls: 10x20, 20x20x3

Notes
Eh, wanted six and possibly could have done it, but chickened out.  The single was with the belt a little tighter, which was nicer.  

Tuesday 19th August 2025

Walk

Warmups

Larson press: warmups, 100x7, 110x7, 120x7

Pulldowns: 30x12, 50x12x4

Notes

Night session.  Eh.  Shoulder, right, seems a bit off but moved ok.  Heavier without the legs involved.  

Monday 18th August 2025

Walk

Warmups

Squats: warmups, 200x7

Leg extension (BFR): 25x20, 35x20, 45x20x3

Notes

Didnt do sissy squats as I hurt my foot and its sore.  Otherwise, some good work.  Need to be deeper on squats.  

Saturday 16th August 2025

Warmups
Larson bench: warmups, 140x3, 60x7x5

Notes

That was harder than I expected.  Oh well.  

Was after brewing and mucking around all day.  Plus hurting my stupid ankle.  

Thursday 14th August 2025

Warmups

Deadlifts: warmups, 230x6

Notes

That was it.

Hard work, breathing hard.  But left some in the tank.  Was watching the World Games and talking to my mother while training at night, in the cold.  Was not moving overly quickly.  

Monday 11th August 2025

Walk

Warmups

Squats: warmups, 190x7

Notes

Trained in the evening whcih isnt fun.  Set was ok, 200 is the goal for the next heavy week.  Then 5% backoffs, twice.  

Saturday 9th August 2025

Walk

Warmup

1board: warmup, 180x3

Bench: 155x5, 162.5x5

Notes

Thats enough.  Sore. Tired.  

Thursday 7th August 2025

Walk

Warmups

Paused Deadlifts: warmups, 245x2

Deadlifts: 220x6

LEg extensions: 25x20, 35x20, 45x20x3

Sissy: -greenx12x4

Notes

Ok session.  Felt heavy.  Still have a bit of flex of what will happen into Oceanias but thinking about reverting deadlifts back to the normal structure, but on a Thursday.  So top sets of four, rather than two.  I need the heavier work but that can come with peaking.  

Tuesday 5th August 2025

Walk

Warmups

Foam press: warmups, 140x7

Chins: -P x6x4

Notes

Birthday workout.  Nothing too difficult.  Trained at 2pm.

Monday 4th August 2025

Walk

Warmups

Squats: warmups, 200x5

Standing leg curls: 10x8, 20x8, 30x8x3

Copenhagen: -greenx12x3, x20

Notes

Weeee.  Squat easy but tipping forward.  Tired.

Saturday 2nd August 2025

Walk

Warmups

1board: warmups, 175x3

Bench: 150x5x3, 10x7x2

Banded flyes: Ox20x3

Pulldown Row: 30x12, 50x12, 70x12x3

Lying extensions: 60x8x3

Lots of forearm stuff

Notes

Ok day.  Sore elbows.  Right shoulder was feeling a tad worn from Tuesday.