Monday 21st September 2026

Walk
Warmups

SSB squats: warmups, 217.5x1, 173.5x5x4

Bench: warmups, 107.5x7x3

Paused block pull: warmups, 180x3x3

Leg exgtensions: (Flat back): 25x20x4

Notes

Hard work on squats but everything else was solid.  

Friday 18th September 2026

Walk

Warmups

Block pulls: warmups, 260x1, 210x4x4

Bench: warmups, 150x1, 115x3x3

Paused SSB squats: warmups, 165x3x3

LEg curls: 25x20x4

Notes

Good day.  Deadlifts felt good.  

Wednesday 16th September 2026

Walk

Tbar row

Db single arm overhead

Y raises

Curls

Lying extensions

Notes

Did stuff.

Monday 14th September 2026

Walk

Warmups

SSB squats: warmups, 215x1, 165x5x4

TNG Bench: warmups, 105x7x3

Paused blockpull: warmups, 180x3x3

Leg extensions: 25x20x4 lowering the backrest each set

Notes

Not the nicest day.  Almost fekked my ankle by standing on my wood block I use to keep my bench from moving during bench.  Got it all done though.  ~2hrs.  Need to be faster.  

Friday 11th September 2026

Walk

Warmups

Block pull: warmups, 250x1, 216x4x4 (was meant to be 206 but only noticed I cant count at the end)

Bench: warmups, 140x1, 110x3x3

Paused SSB squat: warmups, 160x3x3

Notes

The heavy weights were fine but the backoffs were harder than I thought.  But then it was heavier than I wanted.  About 1RIR worse than target.  Bench felt ok, cant say its great but its better.  The squats were just tired work.

Wednesday 9th September 2026

Walk

Cable rows: up to 60x12x3

Single arm shoulder presses: up to 20x8x3

Incline Y raise:  up to 6.5kgx12x3

Curls: 30kgx12x3

Lying extensions: up to something heavy for 12s

Notes

I dont track these as well as I should.

Monday 8th September 2026

Warmups

SSB squat: warmups, 215x1, 162.5x5x4

Bench: warmups, 102.5x7x3

Paused blockpull: warmups, 180x3x3

Notes
Trying to speed up the sessions and this was not one of the successful ones.  Still took too long for three exercises.  

Friday 5th September 2026

Walk

Warmups

Blockpull: warmups, 230x1, 200x4x3

Bench: warmups, 130x1, 105x3x3

SSB paused squat: warmups, 155x3x3

Notes

First week of unemployment.  Lifted weights, felt ok.  Adjusting to just doing MWF rather than TTS.  Will be proper next week.  

Wednesday 3rd September 2026

Warmups

Rows

Overhead single db press

weighted Y raise

Curls

Lying extensions

Tuesday 2nd September 2026

Walk

Warmups

SSB squat: warmups, 210x1, 149x5x3

Bench: warmups, 100x7x3

Paused blockpull (15): warmups, 180x3x3

Notes

Good start.  

Saturday 29th August 2026

Stuff

Warmed up to 230x1 on sumo block pull

Then did 190x8

Then did some bench at 100x8 or so

Notes

Last week of this block.

Thursday 27th August 2026

Walk

Shoulder RC stuff

Meadows row: 20x12x3

Single DB press: 5x20, 12x12, 17x12

Y rear flye: 1.5x20, 5x12x3

Curls: bar, 16x12, 26x12, 31x8x2

Lying extension: 31x12x3

Notes

First accessory mix.  Just chugging through it.

Tuesday 18th August 2026

Walk

Warmups

Squat: warmups, 230x1, 190x7

Bench: warmups, 70x8x3

Sumo paused block pull: warmups, 145x3, 165x3, 185x3

Notes

Squats felt stiff but got there.   Bathroom break before top set messes with it.   Blockpulls felt ok but stiff.  

Saturday 15th August 2026

Walk
Warmups

Sumo block pulls: warmups, 230x1, 190x5

Bench: warmups with shoulder stuff, 60x8x3

Paused squats: warmups, 145x3, 165x3, 185x3

Notes
Blockpulls felt better at the top end, but wasnt great on the rep work.  Bench ok, paused squats were harder but solid.  

Tuesday 11th August 2026

Walk

Warmups

Squat: warmups, 230x1, 190x6

Bench: lots of warmupstuff, 50x8x3

Sumo paused block pull: warmups, 140x3, 160x3, 180x3

Notes
Felt ok.  

Saturday 8th August 2026

Walk

Warmups

Sumo block pull: warmups, 230x1, 190x4

Bench: lots of warmupstuff, 40x8x3

Paused squats: wamrups, 140x3, 160x3, 180x3

Notes

The paused work on Tuesday felt better, but the work set was with straps and easy.

Doing both hands with the same grip i had been doing on the left hand side, i.e. hook to index or middle finger.

Tuesday 4th August 2026

Walk

Warmups

Squat: warmup, 230x1, 190x5

Bench health stuff

Block pull Sumo Paused: warmups, 140x3x3

Notes

Yeah. Switching to two days a week to give as much recovery time as possible during this period of chance.  I am far too tired and fatigued all the time to help much.  But realistically, this could help explain some of the impact of the nationals, with my expected unfatigued performance not showing up.  But this was ok work, no real bench as the stupid shoulder is still stupid.  Changed to block pull and to sumo because I am fat.  

Monday 27th July 2026

Warmed up to 240kg single and a single workset

Then some leg extensions and sissy squats

Hurt all week into weekend

So too a break, mentally done.  

Wednesday 22nd July 2026

Walk

Warmup
Single arm dumbell press

Deadlifts: warmups, got to 230 and didn't have anything in me

Leg curls: 25x20, 35x20x3

Cable row: 35x20, 60x12x3

Notes
Will switch back to the block pulls for now.  The belly is not helping the deadlift so I will need a few weeks to work through the weight loss process.  Self inflicted problem, but when I brace the belly is enlarged, so it increases as I brace harder with more weight, which makes getting into my prefered position difficult.  So will need a bit of time.  I still want to lift some stupid weights, so will go with the 15s as thats 55mm, so basically 2".  I will add in some secondard deadlifts, so the banded ones like I did throughout the previous offseason block.  

Tuesday 21st July 2026

Rower: 15mins @11