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.