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.