Tuesday 30th September 2025

Walk
Warmups

Deadlifts: warmups, 222.5x4x2

Leg extensions: 25x30, 45x30, x20x3

Sissy squats: -greenx8x3

Forearm: 25x8s, 50x8s, 70x8s, 90x4s, 100xX, 90xX

Notes

Tired, sore, did the work but it was harder than it needed to be.  

Sunday 28th September 2025

Walk

Warmups

Foam press: warmups, 125x6, 135x6, 142.5x6

Chins: -green x10, x10, x10, x8

Pushup plus: blackx12x3

Overhead landmine press: 20x12, 40x12x3

Bb Curl: 20x12, 30x12, 35x12

Overhead tricep: 25x12, 30x12, 35x12

Pulldown abs: 30x12, 50x12x3

Notes

Wooo, not great.  Cut the reps on foam pess to avoid the should calling it.  Moved ok, but triceps were running out of steam.  Just tired all around.  Tired from the squats and daylight savings.  

Saturday 27th September 2025

Walk

Warmups

Squats: warmups, 225x3, 182.5x7x2

Paused deadlifts: warmups, 200x3x3

Nordic curls: -greenx12, nonex8, -pinkx8, -purplex8

Notes

Solid start to the third week.  Squats felt strong and moved well, easily RIR2.  Deadlifts were easy, with a fair hold at the end of each set.  Sweet.  

Thursday 25th September 2025

Walk

Warmups

Pin press (24): warmups, 153

Bench: 142.5x5x2, 132.5x7

Banded flyes: Ox20x3

Pendlay row: 100x6, 110x6x2

Lying pin extension: 60x8, 70x8x2, 80x8

Notes

First real heavier bench session and it went well.  Shoulder behaved until basically second set of fives, and fatigue allowed it to move around a little more than desired.  Still got the final sets done.  I will keep the shoulder work going to maximise the strength and return to full power.  

Tuesday 23rd September 2025

Walk

Warmups

Deadlifts: warmups, 232.5x4+4hold, 205x6x2 +10s hold on last set.

Paused squats: warmups, 175x3x3

Sissy squats: gx12x3

Grip: 25x8s, 50x8s, 70x8s, 80x8s, 90xL6s,R4s, repeat chalk, x8s

Notes

Weee.  Not really feeling it today, but everything moved.  Grip not great, but still held.  Held the heavy deadlift and the last rep work set for a hold.  Paused squats rough to start with but third set was good.  Pauses shite, but last set was counting.  Grip work was good at the start, and acheived a heavier load especially with chalk.  Need to do the right hand first, as its the one that struggles for some reason.  Don't know how heavy my handle can take, but its getting up there.  

Sunday 21st September 2025

Walk

Warmups

Foam press: warmups, 125x8, 130x8

Pushup Plus: BWx12x2, +Px12

Chins (#22): -greenx8x2, x10

Single arm landmine press: 10x20x3

Lu Raises: 5x20x2

Barbell curls: 20x12, 30x12, 35x8x2

Overhead tricep extension: 5x12, 15x12, 25x12, 35x12

Notes

Good session.  Shoulder felt a little better, but definitely got worse by the end of the sets, so after about 5 reps the shoulder is losing position and getting a little loose.  Need to improve it.  Everything else was chugging along.  

Saturday 20th September 2025

Walk

Warmups

Squats: warmups, 182.5x5x2

Standing leg curls: 10x12, 25x12, 27.5x12x2

Nordic curls: -greenx12, nothingx10+2g x2

Pulldown abs: 10x12, 30x12, 40x12, 50x12

Buncha RC yellow band work

Notes

Feeling fine, but fat (123.8), down week for squats, so felt good, lift was easy - but lighter than last block by choice.  Hamstring work was comfortable.  

Thursday 18th September 2025

Walk

Warmups including new RC work

Bench: warmups, 130x7

Banded flyes: Ox20 forgot the rest

Pendlay row: warmups, 100x6

Tricep pin press: #24 60x8, #25 60x8

Notes

Right shoulder is still being a giant pig, but this is an introductory week and not a "real" week.  Adding in a new shoulder RC movement to try and focus more tightly on the actual shoulder rather than me bodging it with the other banded work.  

Tuesday 16th September 2025

Walk

Warmups

Deadlifts: warmups, 210x4x2

Leg extensions: 25x20, 45x20x3

Leg curls: 25x20x3

Grip: 20x8s, 40x8s, 60x8s, 70x8s, 80x5s

Notes

Not feeling it, thats for sure.  But moved ok.  Decided that deadlift day is the grip day as well.  The last deadlift was followed by a hold.  Grip was done in between leg extension/curl sets.  

Sunday 14th September 2025

Walk

Stretching

Pushup Plus: Kneesx12x3

Chins:-green (#20)x8x3

Curls: 20x8x3

Notes

No planned session today, but had some accessory to fill in space.  

Saturday 13th September 2025

Walk

Warmups
Squats: warmups, 210x3, 172.5x7x2

Paused Deadlifts: warmups, 185x3x3

Sissy squats: -greenx12x3

Notes

Should realistically do hammies today, but my plan is incorrectly setout.  Oh well.  No real loss.  Squats moved well, but downsets are always hard.  Deadlifts felt fine.

Tuesday 9th September 2025

Walk

Warmups

Deadlifts (beltless): warmups, 210x2

Nordic curls: -greenx8x3

Notes

Quick session.  End of Off Season.  

Sunday 7th September 2025

Walk

Warmups

Larson press: warmups, 100x8x8

Pushup+: 0x12x3

Tbar row: 20x12, 30x12x3

Ezy curl: 15x12x2, 20x12

Ezy overhead tricep: 15x12x2, 20x12

Notes

Wreckon.  Thats some volume.  

Saturday 6th September 2025

Walk

Warmups

High bar squat (no sleeves): warmups, 180x3

Paused DL: warmups, 180x3

Nordic curls: -greenx8x2, nothing x8 floppy

Notes

Finished.

Thursday 4th September 2025

Walk

Warmups

BEnch: warmups, 100x7x2, 125x7x4, 100x7x2

Rev grip pulldowns: 50x12x4

Side front raise: Purplex12x3

Pushdowns: 20x20x5

Notes

Sets and sets.  Sore shoulder.  Slightly closer grip seemed to be a positive.  

Tuesday 2nd September 2025

Walk

Warmups

Banded (purple) Deadlift:rmups, 160x6, 180x6

Leg extensions: 20x20, 30x20, 40x20x3

Sissy squat: -greenx8, x12

Notes

Didn't really feel like it, but it moved pretty easily.