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