Monday 30th December 2024

Week 1 Day 1

Walk

Adductor squeeze, Lateral squat, Copenhagen 

High bar squat: warmups, 175x5, 190x1

Banded straight arm, banded rear delt, RC flyes

T&G Bench: warmups, 90x10x5 (+5kg next week)

Pulldowns: warmups, 60x15, 70x14, x12, x10

SSB split squat (front elevated): 0x10, 25x20, 35x10

Leg Extension: 25x40, BFR 25x25x3

Pushdowns: 10x30, 15x20, 20x20, 25x20

Notes

First session heading into the new year. Still more hypertrophy related, but getting there.  Doing specific warmups for upper and lower that include adductors and RC work.  Onwards.

Saturday 21st December 2024

Walk loooong

Cable rows: warmups, 100x13

Pulldowns: 60x13, x12, x12, x13

Incline press: warmups, 100x10x2, 100x5

Band Flyes: Ox20, x18, x17, x13

Rear delts: Ox12x3 slow eccentric

Side raise: 10kg plate x12x3

Ezy curl: 28x8, 38x8x3

Lying extension: warmups, 60x12x3

Notes

Hot, hard work, pump, great stuff.  

Thats about it for the more hypertrophy based training.  The next week is off/light work.  Then into a slight 50.50 strength hypertrophy, building into the Nationals training block, once I actually have a date set.  

Friday 20th December 2024

Walk

Warmups, adductor squeeze, RDL, Copenhagen

Deadlifts: warmups, 220x4, 240x1

RDL: 150x8x3

Leg extension paused: 25x30, x25, x25 

Sissy squats: Bx12x3

Notes

Deadlift felt ok with a week off, but man, kicked me.  

Wednesday 18th December 2024

Walk

Warmups

Bench: warmups, 110x10x3, x8, 145x1

Push ups plus: BWx12, Px12x2, Bx12x2

Reverse grip pulldown: 60x12, x15, x20, 70x8

Side raise: Px20, +2.5x20, +5x20

Rear delt: 0x20x3

Curls: 10kg plate x20x2, x12

Pushdowns: 20x20x2, x15

Notes
Good work, the bench wasn't quite failure but was heading down that track.  Made the single harder.  Need to get better.  Two more days of this block, then down week for Christmas, while stepping it back in just around new year with new program.  

Monday 16th December 2024

Walk

Warmups side lunges up to 20kg

Squats: warmups, 180x5x2, 210x1

High bar squats: 100x8, 120x8, 140x8

Standing leg curls: 10x12, 20x8, 30x8x3, 30x11

Banded paused leg curls: Gx40x2, Gx25

Notes

Squats feel hard all the time.  Tried to be slightly lower bar but don't know how I feel about that.  But, the single wasn't excessively hard, so it might be me being soft around reps.
High bar felt nicer than SSB so will keep that.  Ascending load felt better too.  

Saturday 14th December 2024

Walk

Warmups

Cable Row: 60x12, 70x12, 100x12x2, 100x7

Straight arm pulldown: 10x12, 20x12, 25x12, 30x12

Incline press: warmups, 100x10,100x8

Flyes: Ox20x3

Side raise: Bx20x3

Rear: Ox30x3

Curls: 28x12, 33x8x3

Lying ext: 40x12, 60x12x4

Ab twist: Gx12x3

Notes

Hot day with a lot of work.  Getting closer to failure on things.  Realistically I am not great at grinding through to a real failure on some exercises.  Building the plan for next year.  

Wednesday 11th December 2024

Walk

Warmups

Bench: warmups, 100x9(oops), 100x10x4, 

Comp bench: 130x1

Pushup+:  BWx12x4 

Closegrip pulldowns: 60x12, 70x12, 70x8

Side raise: Px50, x40

Rear delt: Ox20x2

Ezy Curl:  22x20x2

Pushdowns: 30x20, 35x20, 40x20

Notes

Bench was getting harder but still fine.  The single was easy enough but yeah, not a heavy weight.  The bbr work was working towards failure on the last sets.  

Monday 9th December 2024

Walk

Warmups

Squats: warmups, 180x5x2, 200x1

SSB squat: 125x8x2

Standing leg curl: 20x12, 30x12, 40x8x3

Banded paused leg curl: Gx20x3

Notes

First real session of high protein weeks, felt like shit.  Squat is feeling very weak.  Dont know if thats the week off, or weight loss (which is minimal), or the lack of real progressive loading?

Saturday 7th December 2024

Walk

Warmups

Cable row: warmups, 85x12, 100x12x4

Pulldowns: 60x12x2, 70x12x2

Incline press: warmups, 90x10x4

Banded flyes: Ox20x3

Rear delts: Ox20x4

Side raise: Px30, x40, x40 (behind back)

Curls: 18x20x4

Pushdowns: 30x20, 35x20x3

Notes

Weee.  Good session.  Incline went nicely, other things were hard work really.  Tipped a 25kg plate onto my foot before I did my curls which sorta hurts.  Doh.  Clumsy week for me.  
Going to 4x week next week, and also trialing swapping out some carb and fat to protein, to get to around that 250g mark.  Thats 2.06g/kg bodymass.  And should be at the top end of the range for lean mass.  

Wednesday 4th December 2024

Walk: long one with the boy

Warmups

Deadlifts: warmups, 245x1, 220x4

Leg extensions (contract): 25x20x4

Notes

Nice little session.  Still nervous before the deadlifts and the lockout still feels a little out of sorts.

Monday 2nd December 2024

Walk

Warmups

Bench: warmups, 90x10x5

Pushup+: BWx12x4

Pulldowns closegrip: 60x12, 70x9x2

Side raise: px50, Bx15x2

Rear delt: Bx20x2

Curls: 28x12, 33x8x2

Lying extension: 40x12, 50x12, 55x12, 60x12

Overhead banded extension: Bx15x2

Notes

Went well.  Bench was feeling pretty comfortable, will add a light weight single next round.  Everything else is just slightly less than I had been targeting, but going to failure earlier.  Including everything after pulldowns.

Wednesday 27th November 2024

Walk

Warmups

Squats: warmups, 210x1, 190x5

leg curls: 25x20x4

Notes

Nice.
Down week.  

Monday 25th November 2024

Walk

Warmups: banded and RC

Cable Row: warmups, 60x12, 80x12, 100x12x3

Pulldowns: 60x12x3, x18

Incline bench: warmups 80x10x4

Banded flies: Ox20x4

Side raises: Px20x3

Rear delt: Px20x3

Cable curl single: 10x12x4

Tricep pushdown single: 10x20x4

Notes

Legs are absolutely toasted from Saturday (I write this on Wednesday and they are still sore), so likely will have a deload for a week.  Will see how things are going.  Muscle gain seems to be functioning.  Also have a competition to deal with this weekend, at least transporting weights and stuff around, so will take out most of my Saturday.  

Saturday 23rd November 2024

Warmups

Adductor squeeze, RDL

Deadlifts: warmups, 240x1, 205x4x2

RDL: 140x8x3

Contraction Leg Extension: 25x30x3, 25x20x2

Sissy squat: -Bx12x4

Curls: 18x20x3

Lying extension: 18x20x3

Copenhagen Adductor: kneex12x3

Notes

Helped load the van for competition next week, then did this.  All moved ok, nothing too terrible.  Cut 3sets of hamstrings out, same will happen with quads next week.  It will become 12-15 set targets, closer to failure for the non-PL movements.  

Wednesday 20th November 2024

Walk

Shoulder warmup, RC band

Bench: warmups, 80x10x5

Pushup plus: BWx12x5

Pulldowns: 50x12, 60x12x4

Shrugs: 60x20, 80x20x3

Side raise: Px20, Ox12x2

Rear delt: Ox15, Ox12x2

Lying ext: 40x12, 50x12, 55x12, 60x12, x8

Cable Curls: 10x12, 20x12, 25x12, x8

Notes

Long session but went well.  Hurt afterwards.  Good hurt not bad hurt.  

Monday 18th November 2024

Walk

Adductor squeeze

Lateral squats

Squats: warmups, 210x1, 180x5x2

SSB: 125x8x3

Stepups: BWx12, 5x12, 10x12

Standing leg curls: warmup, 20x12x3, x16x2

Lying leg curl: 25x30, x20x3

Ezy curl: 18x20x3

Lying ezy extension: 18x20x3

Notes

Ok day, but felt bloated and that made the top set a bit rough.  Everything heavy just feels hard but oh well.  

Saturday 16th November 2024

Walk

Banded warmup shoulders, RC work

Cable Row: 60x12, 80x12, 90x12x3

Pulldowns: 60x12, 70x12x3

Incline press: warmups, 70x10x5

Bb banded rear shrug: Gx30, GBx30x2

Rear delt: Ox20x3

Preacher Ezy Curl: 28x12x2x2, x9x2

Tricep pushdowns" 30x30x3

Notes

Last real piece of the old setup.  It felt pretty good, and bloated.  Will see how the new model works for increasing my work.

Wednesday 13th November 2024

Walk

Adductor squeeze, RDL

Deadlift: warmups, 230x1, 200x4x2

RDL: 130x8x3

Standing leg curl: 20x12, 25x12x3, 20x12

Sissy squat: Bx12, Px12x3

Banded leg curl: Gx50x3

Notes

Burn.  Well, after the banded leg curls it hurt.  But the deadlift felt a bit heavy.  Was tired and sore.  Sleep would be better.  Otherwise OK.

Monday 4th November 2024

Walk

Rear banded warmups

Cable row: 35x12, 60x12, 75x12x2, 85x12x3

Pulldowns: 35x12, 60x12x4

Incline press: warmups, 60x10x5

Db curl: 7.5x12, 10x12, 12.5x12x3

Shrug: 60x12, 100x12x3

Rear delt: Px20, Ox20x2, Px20x2

Banded pushdown: Bx20, B+Px20x2

Notes

Felt tired but it all moved ok.  Nice pump all around.  

Saturday 2nd November 2024

Walk

Adductor squeeze, RDL

Deadlifts: warmups, 230x1, 190x4x2

RDL: 130x8x3

Standing leg curl: 20x12, 25x8, 27.5x8x3

Sissy squats: +Bx12x4

Banded leg curls: Bx50x3

Notes

Deadlifts didn't feel good, but once I got some chalk on, it moved better.