Wednesday 31st December 2025

Walk

Warmups

Bench: warmups, 142.5x5x3
Warmups

Block deadlifts (20s): warmups, 250x1, 230x3x2

Lu raises, ER flyes

Notes

Took some time but got it all done.  Humid, rain, moved well.  The top single on deadlift was the fastest its been.  

Monday 29th December 2025

Walk

Warmups

Squat: warmups, 220x1, 187.5x4x3

Warmups

Bench: warmups, 132.5x7x3

Notes

Squats were not nice but moved well.  Bench sucked, the shoulder (right) is being a dick but not after a couple of sets.   

Saturday 27th December 2025

Walk

Warmups

Bench: warmups, 170x1, 147.5x4x4

Notes

Bleh.  Theoretically this is my fourth week of block, but realistically, its my first day of new block, running off a slight off kilter week compared to squat/deadlifts.  

Friday 26th December 2025

Walk

Warmups

SSB squat: warmups, 160x7x3

Banded deadlift(black): warmups, 140x4x4

Notes

Done.  Hard work.  

Wednesday 24th December 2025

Walk

Warmups

Bench: warmups, 155x5x3

Warmups

Block deadlifts: warmups, 255x1, 225x4x2

Notes

No accessories for holidays.  Bench is slow.  

Monday 22nd December 2025

Walk

Warmups

Squat: warmups, 220x1, 175x7x3

Warmups
Bench: warmups, 145x7x2

BFR leg extensions: 25x40, 35x30x3

Landmine press: warmups, 40x12, 50x8, 60x8

Plate raise, Y raise

Notes

Bleh.  Not a good day thats for sure.  Everything was hard.  Squats were slow.  Bench was hard so called it at two sets, which isn't good but I didn't feel confident after one...  not helped by dropping a 20kg on your shin/foot from the squat bar unloading process. 

Onwards. 

Saturday 20th December 2025

Walk

Warmups

Bench: warmups, 170x1, 155x4x3

Wide Rows: warmups, 90x12x3

Closegrip: 60x8x2, 80x8x3

EZ Curls: warmups, 38x12, 42x12, 42x8

RC work +facepull

Notes

Felt a bit sore and that after bowling on Thursday.  I fell over and think my shoulder didn't appretiate that.  And the 140 made it hurt a bit, but the remainder of the work was good.  Not easy, but good.   Single moved faster than last week.  Didn't feel it though.

Friday 19th December 2025

Walk

Warmups

SSB Squats: warmups, 150x7x3

Banded Deadlifts: warmups, 140x4x4

Nordic curls: -greenx8x3

Sissy squats: -greenx8x3

Notes

Feeling a bit rough today after three rounds of bowling and falling on my ass.  

Oh well.  

Didn't put up weight this week, but could have and I dont think it would have been much harder.  Deads were done as a reset each rep.  Interesting but certainly not consistent starting position.

Wednesday 17th December 2025

Walk

Wamrups

Bench: warmups, 150x5x3

Warmups

Block deadlifts: warmups, 250x1, 220x4x2+ holds

Standing leg extenions: 10x20, 30x12x3

Pushdowns: 10x20, 30x12, 40x12, 50x12, 30x20

Y raises, RC work

Notes

Lower back felt a bit eh, nad bench felt hard.  But deadlifts moved well.  Slightly slower pull on the 250 than 240 last week, but why shouldnt it be?  Still fast.  

Monday 15th December 2025

Walk

Warmups

Squat: warmups, 220x1, 170x7x2

Warmups

Bench: warmups, 140x7x2

Overhead press: 2platesx12x3

Leg extensions: 50x15, x20, x15  

RC and Y 

Notes

Hard work.  Didnt feel as good on the top set, but seemed to move the same... so didnt push the rep work hard, although its always difficult by the last rep/set.   Bench was also slow.  

Saturday 13th December 2025

Walk

Warmups

Bench: warmups, 165x1, 150x4x3

Rows

Pushdowns

Curls

RC and Y flyes

Notes

Hard work,  but got there.  The y flyes are trouble.    

Friday 12th December 2025

Walk

Warnups

SSB Squats: warmups, 150x7x3

Banded deadlift (Black): warmups, 140x4x3

Nordic curls: -greenx8x3

Sissy squat: -greenx8x3

Notes

Stepping it up today, work was hard but good.  Moving along.  

Wednesdsay 10th December 2025

Walk

Warmups

Bench: warmups, 145x5x2

Warmups

Block deadlifts: warmups, 240x1, 210x4x2+ holds

Standing leg curls: 10x20, 30x8x3

Pushdowns: 10x20, 30x20x3

Lying ER+banded rear delts

Notes

A little sorer today on chest than yesterday, but moved ok.  Step by step.   Block pulls were ok, moved fast.  Need to actually get up at the right time and not constantly change things around.  

Monday 8th December 2025

Walk

Warmups

Squats: warmups, 210x1, 172.5x7x2

Bench: warmups, 135x7x2

Pulldowns close: 50x12x3

Leg extension BFR: 25x30x3

Viking press: 10x12, 30x20x3

T raise, banded ER 90

Notes

Felt better than I thought it would.  Shoulders felt better, at least from a flexibility point of view.  Paused, normal grip bench is way better.   Training is feeling like never ending accessory work, with all of hte additional shoulder/SI work.  Squat wasn't quite to depth.  

Saturday 6th December 2025

Walk
Warmups

Bench: warmups, 160x1, 145x4x2

Pulldowns: warmups, 50x12x3

Plate raises, Facepull+ER

Gripper: 10x50 reps total

Notes

Eh... not the best, not the worst.  Kept finger in to where I have been this time.  Was nicer.  Any change outwards is going to need a long time.  I also pausd the last set becuase touch and go feels off.  Paused set felt better than the first set.  

Friday 5th December 2025

Walk

Warmups

SSB Squat: warmups, 140x7x2

Banded deadlifts: warmups, 140+minix4x3 

LEg curl: 20x12x3

Leg extension: 20x12x3

Notes

Taking the entry point slightly lightly.  As its been some time since I have done a high bar or SSB.  Banded deadlifts felt ok.  Trying to get used to a lower belt position.  

Wednesday 3rd December 2025

Walk

Warmup

Bench: warmups, 140x5

Warmup

Block deadlifts: warmups, 220x1, 195x4

Banded GM

Facepull+ER

Prone Y

Notes

Weee.  I had tried to keep my grip out wider but I think I need to take baby steps to get there, so I brought it in one finger, and it still sucked.  Might just be first week lolz, but maybe on early warmups and then work in for the work.  

Monday 1st December 2025

Walk

Warmups

Squat (old knee sleeves): warmups, 202.5x1, 170x6x2

Warmups

Bench: warmups, 130x7

Overhead press: 20x20x2

Notes

First session of off season while dieting.  Old knee sleeves feel soft and I was not particularly in shape.  So everything felt hard.  Bench moved to my widest grip for a bit of a change, and a little more touch and go than normal.