Friday 5th June 2026

Walk
Warmups

Squats: warmups, 170x7x2

TKE: Gx20x3

Notes

Missed last week on Friday so its a couple of weeks since I did this workout.  My rib was also still pretty dodgy.  So didnt increase weight and didnt do anything extra.   Was hard enough.  

Wednesday 3rd June 2026

Walk

Warmups

Bench: warmups, 155x5x3

Block pull (15): warmups, 250x1, 190x7x3

Notes

Bleh.  Still felt Monday for legs and chest.  But, moved ok,  bar the top single on block pulls as it felt heavy.  Rep work is hard.  But thats the highest volume I have had from deadlift movement in many many ages.  

Monday 1st June 2026

Kings Birthday training

Walk
Warmups

Feet up bench: warmups, 135x7x3

SSB squat: warmups, 210x1, 185x4x4

CG pin press: warmups, 130x5x2

Notes

Long session because it wasn't done at 7am.  Did one set of TKE but forgot the rest... gotta do more.  THe SSB single moved really well, but the weights shifted on the bar in hte first set which my knee came in with.  Remaining sets were ok, but hard.  

Saturday 30th May 2026

Walk 
Warmups

Bench: warmups, 155x4x4

Pullups: BWx5x5

Closegrip: warmups, 140x5x2

Notes

Nice and steady session.  Not quite as chill as last week, but getting there.  

Wednesday 27th May 2026

Walk
Warmups

Bench: warmups, 150x5x2

Block pulls (15): warmups, 250x1, 190x7x2

Notes

Bleh, felt cold today, and still quite sore/fatigued from Monday.  But things moved ok.  Need to get better on the single but its just resetting for this block.

Monday 25th May 2026

Walk

Warmups

Feet up bench: warmups, 130x7x3

SSB Squat: warmups, 205x1, 180x4x4

Close grip pin press: warmups, 120x5x2

Notes

Cold, but things moved ok.  SSB is heavy.  

Saturday 23rd May 2026

Walk

Warmups

Bench: warmups, 150x4x4

Closegrip pulldowns: 50x12x5

Closegrip bench: warmups, 140x5x2

Notes

Quick session before heading away for the afternoon.  Nice and cruisy.  

Friday 22nd May 2026

Walk
Warmups

Squats: warmups, 170x7x2

TKE: Gx20x3

Notes

"quick" session, but felt deadlifts from Wednesday, lower back at least.  Legs felt tired.  But moved ok and ticked more work.

Wednesday 20th May 2026

Walk
Warmups

Bench: warmups, 145x5x2

Block pull (15): warmups, 240x1, 180x7

Y flyes, pushup plus

Notes

Was ok for being tired.  Deadlift still feels eh, but better than last week - but also less ROM than last week.  Reps.  Bleh.  

Monday 18th May 2026

Walk

Warmups
Feetup Bench: warmups, 125x7x2

SSB Squat: warmups, 200x1, 175x4x3

CG Pin Press: warmups, 110x5x2

Y flyes

Chins: BWx5x3

Notes

Feeling better this week.  Nothing too hard, but the ssb was feeling pretty heavy.  

Saturday 16th May 2026

Walk

Warmups

Bench: warmups, 145x4x3

Pulldowns: 50x12, 70x8x3

Closegrip: 120x5x3

Y flyes, pushup+

Notes

Not a hard session, quite a nice session.  Things moved ok.

Friday 15th May 2026

Walk

Warmups

Squats: warmups, 160x7x2

TKE: Gx20x3

Notes

Bleh, didn't feel hard, didn't feel great.

Wednesday 13th May 2026

Walk

Warmups

Bench: warmups, 140x5x2

Deadlifts: warmups, 220x1

Notes

Bleh.  Should has a little pain, but not bad.  Don't know if the body wants to go wider grip yet.
Deadlifts were dead.  Just did not feel like moving.  

Monday 11th May 2026

Walk

Warmups

Feetup Bench: warmups, 120x7x2

SSB squat: warmups, 180x1, 160x4x2

CG pin press: warmups, 100x5x2

Banded flyes: Bx20x4

Rev grip pulldowns: 50x12x4

Notes

Ok for a starting point.  

Saturday 9th May 2026

Walk

Warmups

Bench: warmups, 140x4x2

Closegrip: 100x5x3

Pulldowns: 50x12x3

Y Flyes

Notes
Still feeling quite tired.

Wednesday 6th May 2026

Warmups
Feetup Bench: warmups, 100x7x3

Closegrip pin press: 60x5x5

Notes

Just getting some movement in.

I gripped the bar at middle finger, tried a warmup at index but it felt weird, so not quite ready for that.  

New Zealand Powerlifting Federation Masters National Powerlifting Championships, ASB Showgrounds, Tāmaki Makaurau

Not quite the ending I wanted, but I still did well.

Woke early, got my day started and then went for a walk, followed by leaving Palmy at 9am, and traveling up behing Maunga Ruhapehu, visiting Gollums Pool, and arriving just after 5 to the accomodation and walking to the venue to check the scales. 

Slept like rotten garbage, 4hrs 19minutes according to my watch, but woke constantly, some idiot starting his Harley up next to my room at 2am, and onwards.  Finally woke at 4.40, and decided to check the weight which was a bit too heavy (600g or so).  So did the normal things and it didn't budge.  So, cranked the shower up to max hot, and let the sweating begin, which took the weight down quickly, followed by a little additional sweating to the venue and while waiting to weigh in. 

119.65kg 

Two other M2 120s weighed in as well.

Lifting started at 8am, but I was in the second flight, so did my walk, and slowly warmed up tp my final warmup at 220kg.  This moved fine.

Squat

1st: 240kg.  Three white lights, even though commentry online was concerned.  Heaviest opener I have done since geared days.

2nd: 255kg.  Three white lights, not so easy, but deep.

3rd: 260kg.  Three white lights.  Hard, but deep.  Heaviest weight I have squatted ever in competition.  

Happy with squats.  My competition lifted the NZ record at 269.  So 9kg ahead.  Bench warmups were relaxed and moved well.

Bench

1st: 175kg.  Three whites.

2nd: 182.5kg.  Two white lights, dont know what hit the right hand side with a yellow.  

3rd: 187.5kg.  Drifted towards my belly, and lost position.  No lift.

Not so happy here, and it basically helped undermine the entire day.  Bench didn't really feel great at the top end of prep, and it did not fire here.  Competition hit 172.5kg, so I was up by 1kg on the subtotal.  Deadlift warmups were ok but feeling the lack of sleep.

Deadlift

1st: 267.5kg.  Had attempted to move up a little before this but got told no (i think they might have been wrong really), but either way, this put me at 710 to the competitions 711.5.

2nd: 285.5kg.  NZ M2 record.  Three white lights.  Hard.  I jumped more than the competition, so this put me to 728kg to 726.5kg, so up 1.5kg.  

3rd.  Went to 293kg.  While competition went to 300.  In hindsight, I should ahve gone 300 as well.  I walked up and tugged it, and while this pushed him to a deadlift higher than he needed to win, he completed 295 so won with 736.5.  If I had pushed to 300, he may hve had to do that weight and potentially got it or not.  He likely had that, but hard to tell.  

So ended with a new PB of 728kg.

I also ended with a new squat PB, new comp max deadlift.  New WCPA M2 squat, deadlift and total record, plus new WCPA M1 Deadlift and Total record.  I now have 4/5 M1 records, including bench, deadlift, total, and Bench only, plus all of the WCPA M2 records squat, bench, deadlift and bench only.  

12 Overall Master, 2nd M2.

No real plan until next year.  

Might be working towards a coach.  I certainly needed another head to do these last calculations, which I haven't needed before.  

Tuesday 28th April 2026

Warmups

Bench: warmups, 167.5x1x2

Notes

Done.  Felt ok.  Cold.  

Sunday 26th April 2026

Walk

Warmups

Squats: warmups, 202x5x2x2

Bench: warmups, 157.5x2x2

Deadlifts: warmups, 207.5x1x2

Notes

Final three lift session.  One bench to go.  

Friday 24th April 2026

Walk

Warmups

Bench: warmups, 177.5x1, 187.5x1, 180x1x2

Banded flyes: Bx20x3

Y flyes + Pushup+

Notes

Bleh.  Cold morning (3) and it was feeling good all the way through to about 160 on the warmups, then just started slowing down.  Last warmup was ok but not particularly fast.  The 187.5 was a touch heavy but did it.  Opener will drop by a little, to add a little confidence.  Did I peak early, or am I still to peak.  Lets see!

Tuesday 21st April 2026

Walk 
Warmups

Bench: warmups, 177.5x1x3

Warmup lower

Deadlifts: warmups, 270x1, 277.5x1 (misloaded by not including 7.5kg on the right hand side)

Notes

Ok session really.  Considering the lower SI is still uncomfortable, it wasn't/didn't give me issue during the lifts.  Then misloaded my top set.  Which I still did, but it wasnt feeling great for having 6% more weight on it than the right.  270 moved ok, but going to lower my opener to 267.5 to just balance out the stresses.  Likely 267 285 292.5 or so.  Plus or minus a chip.  

Sunday 19th April 2026

Walk 

Warmups

Squats: warmups, 240x1, 255x1, 240x1

1board: warmups, 180x2, 185x2, 190x2

Banded flyes: Bx20x3

Y flyes, pushup +

Notes

Good session.  Had managed to pop the SI joint for a couple of days, and this morning, so it felt ok.  Felt good through out all the lifts, which were all solid and felt good.  Feel a bit of residual pain after, but it will be fine.  1board was better than last week but didn't push the jumps too hard.  

Friday 17th April 2026

Walk
Warmups
Bench: warmups, 175x1, 182.5x1, 175x2x2

Banded flye: Bx20x3

Pulldown Row: 30x8, 50x8, 70x8x3

Y flyes/Pushup +

Pushdowns: 30x8, 50x8x3

Notes

Didn't feel the best but got good stuff done.  Lower back feeling toasted, SI feeling fatigue, sore legs, knees, but did 400lb and the backoff was solid too.  Thinking it will go well next week.  

Thursday 16th April 2026

Walk
Warmups

Squats: warmups, 220x2x2

Notes

OOoff.  Feeling all around sore.  SI is feeling it but not getting in the way.  But the whole spine compression just felt done.  Last secondary squat done.  Two more squat sessions to go.  

Tuesday 14th April 2026

Walk

Warmups

Bench: warmups, 175x1x3

Deadlifts: warmups, 280x1, 255x2

Notes

Ok session.  SI was feeling slightly eh, but the lift itself went well, the SI continued after the lift, so its just background fatigue I think.  At least for sitting.  Bench felt a little stiff, but moved well for first two reps.  Third was a little slower.  

Sunday 12th April 2026

Walk

Warmups

Squats: warmups, 250x1, 235x2

1board: warmups, 170x2, 180x2, 187.5x2

Pulldowns

Y flyes, pushup +

Pushdowns: 10x20, 30x20x3

Notes

Heavy

Friday 10th April 2026

Walk

Warmups

Bench: warmups, 177.5x2, 157.5x5, 160x5

Rev grip pulldown: 30x12, 50x12x3

Banded flyes: Bx20x4

Pushup+ and Y flyes

Pushdowns: 10x8, 30x8, 50x8, 55x8x2

Notes

Feeling pretty torched, mentally.  But this session was solid.  The top set could have been 180.  Or a triple, one of the two.  It was really strong.  The rep work would be stronger if I maintained position better across the entire set.  But done.  Peaking from now on really.  

Thursday 9th April 2026

Walk

Warmups

Squat: warmups, 210x3x2

Leg extension and leg curl supersets x3 @ 25kg

Notes

Feeling a bit tight and not quite sore lower back/SI, but it happened and I continued a touch lighter than I thought, but it wasnt hard, just slightly slower.

Tuesday 7th April 2026

Walk

Warmups

Bench: warmups, 170x1x4

Deadlifts: wamrups, 275x1, x1, 250x3

Cable wide row: 50x12x3

Notes

Bleh.  Garbage.  Bench felt ok, except the first single was slow and garbage, but the last three were better.  Then deadlifts.  I was far too nervious with this.  Its the time of the training block that I have hurt myself, twice.   So I was in my head a little much.  So when I got to my top set, I wasn't aggressive enough and a bit eh.  I did one rep and the hand slip was htere, so I reset at the bottome, but it got way ahead of my and I started pulling and thought better of it.   So I had 2-3 minutes break, and took it again, with no real aggression.  Moved better, better lockout.  Dropped to 250 for a simple triple and called it.  Right SI is a little sore, but no sharp soreness.  This gives me some additional guidance for how I will be dealing with deadlifts/squats in the future.  It made sense to do a single today, I should have done that first, but no sharp injury, so recover, rinse and repeat.  Likely only going 280-285 for singles this block.  

Sunday 5th April 2026

Walk

Warmups

Squat: warmups, 245x2, 215x4x2

Tempo 1board: warmups, 160x3 165x3, 170x3, 175x3

Pulldowns: 50x12x3

Y flyes/pushup+

BFR pushdowns: 10x30, 30x20x3

Notes

Heavy, but moved ok.  First rep was potentially a little high but the second dropped deeper.  5kg up on Oceanias.  15kg on Nationals last year.  Happy with the backoffs.  Need to keep the SI working.  Tempo wasn't much of a tempo but 175 is a nice number.  

Friday 3rd April 2026

Walk

Warmups
Bench: warmups, 172.5x2, 152.5x5x3

Banded flyes: Bx20x4

Pulldown rows: 50x12, 70x12x3

Y flyes, pushup+

Pushdowns: 10x12, 30x8, 50x8, 52.5x8, 55x8

Notes

Not the greatest bench day on the planet, but got the work done.  Weight is slowly dropping, even though it should be above 123.  Eating more. 

Thursday 2nd April 2026

Walk

Warmups

Paused SSB squats: warmups, 140x5x3

Nordic curls: -GMx10x4

Sissy squats: -Gx10, x8, x8

Notes

Back musculature is absolutely toasted, so did these to move.  Weight was fine as well.  Avoided light deadlifts to just keep the back safer.  A bit of sleep would be good for the lower back too.  

Tuesday 31st March 2026

Walk

Warmups

Bench: warmups, 170x1x4

Warmups

Deadlifts: warmups, 270x3, 230x5

Paused squats: warmups, 140x3x3

Leg curls: 25x20x3

Wide rows: 30x12, 50x12x2

Notes

Weeeee.  Bench was ok, not fast but certainly better than last week.  Then into deadlifts.  Have been nervious and was nervious during the warmups.  Then my workset.  First rep was ok, second was harder, and then for the third I, for some idiotic reason, pulled my left thumb leaving me with an open grip on the left hand.  Held onto the weight, but not quite fully locked out, so good but idiotic.  Back off also felt garbage, but got there.  Held the last rep for a few seconds.  Confidence needs more work really.  Rest and recover.  I am planning to not make massive jumps from here out, not pushing too heavy during peak.  

Sunday 29th March 2026

Walk

Warmups

Squat: warmups, 220x3x2

Tempo 1board: warmups, 157.5x3, 162.5x3, 167.5x3

BFR Leg extensions: 25x50, 50x25, x25, x17, x15, 25x20

Yflyes, pushup+

Rev pulldowns: 535x12, 60x12x4

BFR Pushdowns: 10x20, 30x20x4

Notes

Not a great session, squat didn't feel particularly locked in, but got heavy work done.  Maybe belt was too tight (new notch from last week).  Need some sleep and some food.  

Friday 27th March 2026

Walk

Warmups

Bench: warmups, 165x2, 145x5x2

Banded flyes: Bx20x3

Y flyes, pushup+

Rev pulldown: 30x12, 50x12, 70x12x3

Pushdowns: 30x12, x8, 50x8, 52.5x8x2

Notes

Shoulder has been a little sore since Tuesday singles, but seemed to be ok during the movemnet.  Moved ok.  Tired though.  

Thursday 26th March 2026

Walk

Warmups

SSB paused squat: warmups, 160x5, 165x5, 170x5

Banded DL (mini new): warmups,140x3x3

Nordic curls: -GMx8x4

Sissy squats: -Gx8x4

Notes

Eh, tired, sore lower back, but got heavier work done.  Had convinced myself this was a switchover week to 3's on paused, but its not.  Doh.  Work is work.  

Tuesday 24th March 2026

Walk

Warmups
Bench: warmups, 170x1x3

Warmups
Deadlift: warmups, 240x3x2

Paused squats: warmups, 140x3x3

Notes

Done.  Feeling slow and fatigued, from bench right through.  Was going to do 245 deadlift but called it at 240 because grip felt off with my sore hand but it was fine, it was more the total body fatigue that was the killer.  Squats toasted me, I need more sleep to recover.  

Sunday 22nd March 2026

Walk
Warmups
Squats: warmups, 240x3, 210x5

Tempo 1board: warmups, 152.5x3, 157.5x3, 162.5x3

Pulldowns: warmups, 50x12x4

Leg extensions: 25x50x4

BFR pushdowns: warmups, 30x20x4

Notes

What an absolute shit of a weekend.  This was harder than it should have been, but got it done.  Almost died on the rerack, but survived.  1board was fine.  Went shopping and then finished the accessories. 

Friday 20th March 2026

Walk

Warmups

Bench: warmups, 170x3, 145x7x2, 145x6 (doh)

Closegrip pulldown row: 30x12, 50x12, 70x12x4

Banded flyeS: Bx20x3

Y flyes, Pushup+

Pushdown: 30x8, 30x8, 50x8x4

Notes

Absolutely right on the money for a top set.  More confidence would be better, but it moved ok for two sets and then lockout ran out of steam.  More sleep would help this.  The lockout let triceps let me down on the sets, its one additional this week, so, regardless, its more volume.  

Thursday 19th March 2026

Walk

Warmups

SSB paused squtas: warmups, 160x5x3

Banded Deadlifts (mini new way): warmups,140x3x3

Notes

Kept it straightfoward today to manage fatigue, as everything was tired.  All went well.  

Tuesday 17th March 2026

Walk
Warmups
Bench: warmups, 170x1x3

Deadlifts: warmups, 260x3, 220x5

Paused squats: warmups, 140x3x3

BFR leg curls: 25x30, x30, x30, x28

Wide row: 30x12, 50x12, 60x12x3

Notes

Hard session, tired and all.  But everything moved ok.  Bench was a little slow.  

Sunday 15th March 2026

Walk

Warmups
Squat: warmups, 217.5x3x2

1board tempo: warmups, 145x5, 150x5, 152.5x5

BLR leg extensions: a bunch 

Rev pulldown: a bunch

BFRpushdown: a bunch

Notes

Need to check my notes, but this is the main weights.  OK, but heavy.  

Friday 13th March 2026

Walk

Warmups

Bench: warmups, 162.5x3, 137.5x7x2

Banded flyes: Bx20x3

Pulldown rows: 30x12, 50x12, 70x12x3

Pushdowns: 10x12, 30x8, 40x8, 45x8, 50x8

Notes

Felt rather tired after a long week.  Should felt a bit eh, but didn't hurt during hte movement, righty felt a bit off after the heavy set but the rep work was comfortable. Weight was good.  Maybe not to hit a heavy number quite yet, but its the first micro of the competition block, so it doesn't need to be max.  

Thursday 12th March 2026

Walk

Warmups
SSB Paused squat: warmups, 155x5, 160x5, 165x5

Banded Deadlifts: +P new setup 140x3x3

Nordic curls: -widegreenx8x4

Sissy squat: -gx8x4

Notes

Still a bit sore from deads but everything moved ok.  NEed sleep and food.  

Tuesday 10th March 2026

Walk

Warmups

Bench: warmups, 160x1x3

Warmups
Deadlifts: warmps, 235x3x2

Paused squats: warmups, 140x3x3

Leg curls: 25x20x2, 35x20, x15, x15

Wide grip rows paused: 30x12, 50x12x4

Notes

Still feeling it from the weekend.  The weekend went like this - friday was load trailer from lockup, unload trailer and setup comp.  Squats saturday morning.   Saturday afternoon, spotting loading for a two flight session.  We got that smashed pretty quick.  Started at 2pm, then home and eating chips by around 6pm. 

 Sunday was just going to the lockup to unload the trailer.  Just residual back fatiue today.  First top set was eh but second moved better and did a longer freedom hold.  Always forget the paused squats but got them done after dropping off the car for a WOF.  All done.  Bench was ok.  Heavy, but solid work.  

Sunday 8th March 2026

Walk

Warmups

Tempo 1Board: warmups, 135x5, 145x5

Rev grip pulldown: 30x12, 50x12, 60x12x4

Yflyes, pushup+

Pushdown: 10x20, 20x20, 30x20x2

Notes

Feeling beat but not too sore from the last few days, this was easy enough, so need to ramp it up.

Saturday 7th March 2026

Walk
Warmups

Squats: warmups, 230x3, 205x5

Notes

Bleh.  Lower back was feeling toasty from packing the trailer with competition equipment and plates, then unloading at other end, and helping setup.   But it moved ok, if a little grumbly.  Wifey is also sick, so was thinking its all covid, but no positive test result has arrived.  Will see how i go.  

Will do bench on Sunday like normal.   Spot/load this afternoon.  Two flights one session.  

Friday 6th March 2026

Walk

Warmups
Bench: warmups, 155x3, 130x7x2

Flyes: Bx20x3

Pulldowns: 50x12x4

Pushdowns: 10x20, 30x8, 35x8, 40x8, 45x8

Notes

Slightly unknown how this day would feel, but it was reasonable.  Shoulder felt a little weird, more so under the rep work, so might change the higher reps again to maintain positioning.  Or I need to figure out how to rest under each rep.  Oh well, nice start.  More confidence and growing power!

Thursday 5th March 2026

Walk

Warmups

SSB paused squats: warmups, 155x5x2

Banded DL (+black band tighter): warmups, 150x3x2

Notes

Short session to reduce stress going into weekend of prep/spot/loading and all the competition stuff for Regionals.  Easy work.  Changed how I set up the band and the tension is 22kg versus ~8 I had previously.  Heavier.  Dont think I should have also added weight.  

Tuesday 3rd March 2026

Walk

Warmups

Bench: Warmups, 150x1x2

Warmups

Deadlifts: warmups, 245x3, 210x5

Paused squat: warmups, 140x3x2

BFR leg curls: 25x30, 35x20x3

Bench grip rows: 30x12x2, 50x12x2

Notes

Ok day.  First single on bench was a bit underwhelming, but second set better, slightly slower eccentric was good.  80% will range up to 85-90 on this day.  So 160-170 range.  Deadlifts felt ok in the end.  I am always anxious for deadlifts for some reason, but it moved ok and a freedom hold at the end.  Right side felt a bit underwhelming, so did one set of backoffs, which felt easy.  

Sunday 1st March 2026

Walk

Warmups

Squats: warmups, 212.5x3x2

1board tempo: warmups, 130x5x2

Rev pulldown: 30x12, 50x12, 70x12x2

BFR legext: 25x50, 50x20x3, x15

BFR pushdown: 10x50, 20x20, 25x20, x15

Y flyes, incline pushup plus

Notes

Heavy but good.  1board felt ok, but I was overly protecting hte shoulder on the first set.  The push part was stupid easy.  Second set was fast and easy.  Everything else killed me.  Need to be tighter on food for the next eight weeks or so, so I can eat as much as posisble and stick around the 124 range.  

Thursday 26th February 2026

Walk
Warmups

Paused SSB squats: warmups, 155x5, 160x5

Banded floating deadlifts: warmups, 140x3x2

Nordic curls: -GBx8x4

Sissy squats: -Gx8x4

Notes

Warmed up garbage.  Felt tired.  Work sets were ok but warmups were below average.  

Tuesday 24th February 2026

Walk
Warmups
Deadlifts: warmups, 225x3x2
Paused squats: warmups, 130x3x2

BFR leg curls: 25x30, 35x20x3

Notes

First real deadlifts off the floor since Oceanias.   Went ok, didn't feel the greatest on the first set, but second set felt more comfortable.  

Monday 23rd February 2026

Walk

Warmups

Tempo Bench: warmups, 140x4x2

Notes

Shoulder hanging on with the changes in feeling.  Strength not there per se.  Right shoulder is worse :D 

Going to give the Friday bench session a miss to rest up for the first week of block.  Tempo 1board, followed by two full range days.  Depending on how they feel.  

Sunday 22nd February 2026

Walk

Warmups

Squats: warmups, 220x3, 200x5x2

BFR leg extensions: 25x50, 45x20x3

Notes

First session for competition block 

Saturday 21st February 2026

Walk

Warmups

2board: warmups, 170x1, 150x4, drop to 1board, 150x4, 2board again, 150x4x2

High row: 30x12, 50x12, 70x12x3

Y flyes

Pushup Plus

Notes

Feeling better (touch wood) with the bend the bar happening.  Don't know if my right shoulder likes that but we will adjust.  Left felt fine through this workout.   Start real competition cycle for squat tomorrow.  

Wenesday 18th February 2026

Walk

Block deadlift (15): warmups, 260x1, 255x3

Paused squats: warmups, 130x3x3

BFR leg curl: 25x20x5

Notes

Sq/Dl offseason done.  Not doing Friday squats/pulls, and then start on Sunday.  The Bench will continue offseason for a few days, primarily rehab and morphing into competition block.  

Tuesday 17th February 2026

Walk
Warmups

Tempo bench: warmups, 130x4x3

Closegrip pulldowns: 30x12, 50x12, 60x12, 70x12x2

Incline Y fles: 1x12x3

Incline pushup Plus: BWx12x3

Notes

Repair day.  Doing bench the bar cue, then slow lowering, to see how that treats the shoulder.  Felt better.  One step at a time.  

Monday 16th February 2026

Walk

Warmups

Squats: warmups, 220x1, 215x3x3

BFR leg extensions: 25x40, 45x20x5

Stretches and stuff

Notes

Not the best day but not the worst.  Solid work anyway.  SIngle was slower than last week but it was an early session, not the best sleep, and cold/blowing a gale so getting warm wasn't straightforward.  Compared to last Monday being 20 something and humid by the time I trained.   Supposedly 15 but certainly colder with the wind.  "feels like 9"

Doh

Second to last day of the off-season.  Comp block starts Sunday.  

Saturday 14th February 2026

Walk

Warmups

2board: warmups, 165x1, 145x3x3

Closegrip pulldown: 50x12x5

Prone incline Y flyes: 0x12, 1x12, 1.25x12

Incline pushup +: 0x12x3

Notes

Having to modify everything to remove pain from the shoulder.  Keeping ROM under control for the primary day, and doing other stuff I hate.  Only 2x weekly at the moment.  

Friday 13th February 2026

Walk

Warmup

SSB Squat: warmups, 175x5x5

Banded deadlift: warmups, 140x4x4

Nordic curls: -GBx8x4

Sissy squat: -Gx8x3

Notes

Dead.  Good work but dead.  

Wednesday 11th February 2026

Walk

Warmups

Bench: warmups, 152.5x1, 145x4x3

Block deadlifts (15): warmups, 260x1, 250x3x2

Paused squat: warmups, 130x3x3

Leg curls: 25x20x5

Standing pulldowns: warmups, 50x12x3

Notes

Bench was shit.  Shoulder is about the same but it sucks.  Think I need to find a ROM that works for this, and let it get better before pushing again.  Deadlifts were great.  Fastest the top set moved on 260, and certainly fastest at the lower block height.  Work sets were hard but a solid hard.   Squats easy, and the rest is just work.  Upping back volume again.  Trying for as many sets as I bench, or more.  

Tuesday 10th February 2026

Walk

Warmups

Incline (15deg): warmups, 80x8, 95x8, 100x8

REverse shrug: Gx12x3

Notes

Decided on a lower incline.  Feels better.  Will stick with that.  

Monday 9th February 2026

Walk

Warmups

Squat: warmups, 220x1, 212.5x3x5

Closegrip: warmups, 100x6, 110x6, 120x6

Pulldowns: warmups, 50x12x4

Leg extension: 25x20 (single)x3, 25x40

Notes

Squats were nice.  Weight was heavy but the top single moved the fastest of the entire offseason.  Was getting tired at the end of the work sets.  Good thing I trained late.  BEnch was ok, shoulder was dicky.  

Saturday 7th February 2026

Warmups

Bench: warmups, 162.5x1, 152.5x3x3

Closegrip pulldown: 30x12, 50x12, 70x8x3

Lying ER: 5x12

Notes

Shoulder shittiness is still there.  Did this after Martinborough fair so felt hot tired and bloated from the junk food.  

Friday 6th February 2026

Waitangi Day

Walk
Warmups
SSB Squat: warmups, 170x5x4

Banded DL: warmups, 140+Bx4x4

Nordic curls: -GBx8x4

Sissy squats: -Gx8x3

TKE: Bx12x2, Gx12

Notes

Hard day.  Felt tired and all that.  Warm but not hot.  Just working.   Would have been hard if I had to do this at 6am.  

Wednesday 4th February 2026 (PM)

Paused squats: warmups, 130x3x2

Notes

Absolutely forgot this.  Easy.  

Wednesday 4th February 2026

Walk

Warmups

Bench: warmups, 152.5x1, 140x4x2

Block pull(15): warmups, 260x1, 240x3x2

Leg curls: 25x20, 35x20x3

Notes

Bleh.  Bench was ok but not great.  Deadlift work was ok but heavy.   Lower back felt eh at the end.  Shoulder was a bit funky in bench but second work set was fine.  

Tuesday 3rd February 2026

Walk
Warmups
Incline press: warmups, 80x8, 90x8

Band flyes: Bx20x3

Band side raise: yogablackx12x3

Notes

Quick little session.  

Monday 2nd February 2026

Walk

Warmups

Squats: warmups, 220x1, 207.5x3x4

Warmups

Closegrip Bench: warmups, 100x6, 110x6

BFR leg extension: 25x50, 45x25, x15, x15, x15

Notes

Right SI was a bit weird yesterday, and I still felt it today, but things moved well.  Top single moved faster than normal, but not much.  Still felt really heavy.  But work sets were not that bad, and not far below the topset.    Closegrip was light, purposely.  But the shoulder was a bit weird on the first one.  Seems that it is worse closer.  Interesting.  But really squeezing it kept it fine.   These are mostly touch and go, with a pause on the last one.  

Saturday 31st January 2026

Walk

Warmups

Bench: warmups, 152.5x1, 145x3x2

Close pulldowns: 30x12, 50x12x3 

Pushdowns: 10x12, 20x12x3

Band flyes: Bx20x3

Notes

Light intro session to feel out the left shoulder.  Was ok for the single, not so much on the reps, but second set was again way better than first.  Certainly way better than the last bench session, but the weights are also way lighter.  

Friday 30th January 2026

Walk

Warmups

SSB  Squats: warmups, 155x5x3

Banded deadlifts: warmups, 140x4x3

Nordic curls: -GBx8x3

Sissy squats: -Gx8x3

Notes

Eh, not the best, but not the worst.  Now I have bench tomororw for the first time in a week, so will see how the shoulder feels.   

Wednesday 28th January 2026

Walk

Warmups

Block pull (15s): warmups,. 260x1, 230x3x2

Paused squats: warmups, 130x3

Standing leg curls: 10x20, 20x20, 30x10x3

Notes

Trained after lunch because of children starting school early and needing to get to work early too.  But it was also in the heat.  For the first time in two weeks we have had an actual summers day rather than winter.  Deadlifts were done off the 15s for the first time.  Top single was as fast as the previous weeks top single, at the same load but more ROM.  Nervious for the work but it moved ok considering.  Still feeling tired and fatigued, so the step back for the weights was nice.  Added squats in (after a work call), and did a couple of benches before hand to feel how it felt.  Squats were ok, no sleeves but wore my squat shoes.  Will work up to three sets of this.  

Monday 26th January 2026

Walk

Warmups

Squats: warmups, 220x1, 200x3x3

Leg extensions: 25x50, 45x30, x20, x15, x12

Notes

Week one of block, and a modest deload.  Last week took its toll, so need to rest up a little.  These felt heavy on my back, but not hard.  The top single felt stupidly heavy on the back, moved a little slowly, but otherwise ok.  

Friday 23rd January 2026

Walk

Warmups

SSB Squats: warmups, 170x7x4

Banded DL (black): warmups, 140x4x4

Nordic curls: -B+Gx8x3

Sissy squats: -gx8x3

Notes

Absolute squashed.  Realistically the SSB is actually 177 as the bar is 27kg while I count it as 20.  Knees hurt, lower back tired, good finish to the block but hard work.  

Wednesday 21st January 2026

Walk

Warmups

Bench: warmups, 157.5x5x3

Warmups

Block deadlifts (20): warmups, 260x1, 245x3x2

Leg curls: 25x20x5

Notes

Bleh.  Still toasted from squats.  Bench felt awful, left shoulder feeling loose again.  Questioned stopping each set, but kept it moving.  Need a break from this.  Deadlift moved better than last week but was just feeling it.  Rep work was ok, first set was better nad grip was better, held it for a quick count of eight.  

Onward. 

Monday 19th January 2026

Walk

Warmups

Squats: warmups, 220x1, 205x4x4

Warmups
Bench: warmups, 147.5x7x3

BFR leg extensions: 25x40, 35x20, 45x15, x15

Landmine: warmups, 40x12, x8

Bunch of rear work for shitty shoulder

Notes
Left shoulder was pretty rough, right from getting under the bar with squats, through to uncontrolled during warmups on bench.  Squat moved, and the top sets were not impossible, just feeling fatigue from Fridays session.  But, then moved to bench.   Shoulder feeling floppy/uncontrolled, rather than pain.  Managed my way through the first set, and it got better with the remainder.  Was contemplating stopping but eh.    Felt dead afterwards.  Good that it was a public holiday and I trained at 10-11am or a bit later.   And spent the weekend eating fat styles.  So was bloated.  Last week of this block, and the volume is kicking.  

To be fair, the bench has been progressing, in spite of being sore.  

Saturday 17th January 2026

Walk

Warmup

Bench: warmups, 170x1, 162.5x4x4

Rows: 30x12, 50x12, 70x12, 90x12x4

Pushdowns: 10x20, 30x8, 35x8, 40x8, 45x8

Db preacher: 7.5x20, 12x12x3

Y flyes, RC

Notes

Feeling sore in the left shoulder.  Top set was ok, work was ok, but hard.  A little flopsy with the sore shoulder.  But did it and it moved.  

Friday 16th January 2025

Walk

Warmups

SSB Squats: warmups, 160x7x4

Banded deadlifts (black): warmups, 140x4x4

Copenhagen curls: -gb x12x4

Sissy squats: -g x12x3

Notes

No work so slightly later session.  Added a set today so kept the weight equal to last week, could have done more but got through the sets.  Was feeling the heat/warmth/humidity tho.

Also brewed, so was mucking around getting it set up while i trained.  

Nice session.  

Wednesday 14th January 2026

Walk

Warmups

Bench: warmups, 147.5x5x2, 152.5x5

Warmups

Block deadlift (20): warmups, 260x1, 242.5x3x2

Standing leg curls: 10x20, 30x12, 35x8, 30x12

Pushdowns: 10x20, 30x12, 35x12, 40x12

Y Flyes, RC work

Notes

Bleh.  Got the load wrong on bench and only figured it out after two sets.  Was easy enough considering the left shoulder is a dickhole.  Deadlifts slower, but 10kg heavier, so good.  Didn't hold the first down set afterwards, because grip wasn't right, but second set was better.  

Monday 12th January 2026

Walk

Warmups

Squats: warmups, 220x1, 200x4x4

Warmups

Bench: warmups, 142.5x7x3

BFR leg extensions: 25x40, 35x25, x20, x20

Pulldowns: 50x12x4

Landmine press: 20x8, 40x8, 60x8, 70x8

Y flyes, RC stuff

Notes

Squats moved ok, but the top set felt heavy as shit on the back.   Bench, the left shoulder felt off, not sore just "missing" but everything moved and got through the sets.  Then got through everything else.  Raining, humid, sweaty.  

Saturday 10th January 2026

Walk

Warmups

Bench: warmups, 170x1, 157.5x4x4

Cable row: 30x12, 50x12, 70x12, 90x12, 110x8

Pushdowns: warmups, 40x8x3

Curls

Y bands, RC work

Notes

Not feeling great, but everything got done.  

Friday 9th January 2026

Walk

Warmups

SSB Squat: warmups, 160x7x3

Banded deadlifts (black): warmups, 140x4x4

Nordic curl: -gx8, -g+bx8x2

Sissy squats: -gx7fall, x8x2

Notes

Hard work.  Humid but not too hot.  A nice weekend to rest.  

Wednesday 7th January 2026

Walk

Warmups

Bench: warmups, 147.5x5x3

Warmups

Block deadlifts (15): warmups, 250x1, 237.5x3x2

Standing leg curls: warmups, 30x8x3

Pushdowns: warmups, 30x8x3

Y band, RC work

Notes

Ok session, still took some time so might have to get up a little earlier.   Likely deadlifts should go up to ~260 for the top set.  As the speed is increasing weekly.  Plus my work sets are appraching it.

Monday 5th January 2026

Walk

Warmups

Squats: warmups, 220x1, 195x4x4

Bench: warmups, 137.5x7x3

Leg extensions (slow): 25x20x4

Landmine press: warmups, 40x12x3

Y flyes. lying RC

Notes

First early morning session of the year.  Mucked around too long fixing the wobbly bench, stupid thing.  Meant I was later than I wanted, but everything moved well.  Shoulder hurt on first set of bench but fine after that.  Held the shoulder tighter, so maybe thats it.  First set it gets a little looser.  

Saturday 3rd January 2026

Walk

Warmups

Bench: warmups, 170x1, 152.5x4x4

Banded Y

Lying RC

Notes

Drank a little much yesterday so this felt harder than it should have.  Doh.  

Next week is back to work, so back to mornings and bringing back in accessories.  

Friday 2nd January 2026

Walk

Warmups

SSB Squats: warmups, 150x7x3

Banded deadlifts: warmups, 140x4x4

Notes

Done, was both hard and not hard.