Saturday 31st January 2026

Walk

Warmups

Bench: warmups, 152.5x1, 145x3x2

Close pulldowns: 30x12, 50x12x3 

Pushdowns: 10x12, 20x12x3

Band flyes: Bx20x3

Notes

Light intro session to feel out the left shoulder.  Was ok for the single, not so much on the reps, but second set was again way better than first.  Certainly way better than the last bench session, but the weights are also way lighter.  

Friday 30th January 2026

Walk

Warmups

SSB  Squats: warmups, 155x5x3

Banded deadlifts: warmups, 140x4x3

Nordic curls: -GBx8x3

Sissy squats: -Gx8x3

Notes

Eh, not the best, but not the worst.  Now I have bench tomororw for the first time in a week, so will see how the shoulder feels.   

Wednesday 28th January 2026

Walk

Warmups

Block pull (15s): warmups,. 260x1, 230x3x2

Paused squats: warmups, 130x3

Standing leg curls: 10x20, 20x20, 30x10x3

Notes

Trained after lunch because of children starting school early and needing to get to work early too.  But it was also in the heat.  For the first time in two weeks we have had an actual summers day rather than winter.  Deadlifts were done off the 15s for the first time.  Top single was as fast as the previous weeks top single, at the same load but more ROM.  Nervious for the work but it moved ok considering.  Still feeling tired and fatigued, so the step back for the weights was nice.  Added squats in (after a work call), and did a couple of benches before hand to feel how it felt.  Squats were ok, no sleeves but wore my squat shoes.  Will work up to three sets of this.  

Monday 26th January 2026

Walk

Warmups

Squats: warmups, 220x1, 200x3x3

Leg extensions: 25x50, 45x30, x20, x15, x12

Notes

Week one of block, and a modest deload.  Last week took its toll, so need to rest up a little.  These felt heavy on my back, but not hard.  The top single felt stupidly heavy on the back, moved a little slowly, but otherwise ok.  

Friday 23rd January 2026

Walk

Warmups

SSB Squats: warmups, 170x7x4

Banded DL (black): warmups, 140x4x4

Nordic curls: -B+Gx8x3

Sissy squats: -gx8x3

Notes

Absolute squashed.  Realistically the SSB is actually 177 as the bar is 27kg while I count it as 20.  Knees hurt, lower back tired, good finish to the block but hard work.  

Wednesday 21st January 2026

Walk

Warmups

Bench: warmups, 157.5x5x3

Warmups

Block deadlifts (20): warmups, 260x1, 245x3x2

Leg curls: 25x20x5

Notes

Bleh.  Still toasted from squats.  Bench felt awful, left shoulder feeling loose again.  Questioned stopping each set, but kept it moving.  Need a break from this.  Deadlift moved better than last week but was just feeling it.  Rep work was ok, first set was better nad grip was better, held it for a quick count of eight.  

Onward. 

Monday 19th January 2026

Walk

Warmups

Squats: warmups, 220x1, 205x4x4

Warmups
Bench: warmups, 147.5x7x3

BFR leg extensions: 25x40, 35x20, 45x15, x15

Landmine: warmups, 40x12, x8

Bunch of rear work for shitty shoulder

Notes
Left shoulder was pretty rough, right from getting under the bar with squats, through to uncontrolled during warmups on bench.  Squat moved, and the top sets were not impossible, just feeling fatigue from Fridays session.  But, then moved to bench.   Shoulder feeling floppy/uncontrolled, rather than pain.  Managed my way through the first set, and it got better with the remainder.  Was contemplating stopping but eh.    Felt dead afterwards.  Good that it was a public holiday and I trained at 10-11am or a bit later.   And spent the weekend eating fat styles.  So was bloated.  Last week of this block, and the volume is kicking.  

To be fair, the bench has been progressing, in spite of being sore.  

Saturday 17th January 2026

Walk

Warmup

Bench: warmups, 170x1, 162.5x4x4

Rows: 30x12, 50x12, 70x12, 90x12x4

Pushdowns: 10x20, 30x8, 35x8, 40x8, 45x8

Db preacher: 7.5x20, 12x12x3

Y flyes, RC

Notes

Feeling sore in the left shoulder.  Top set was ok, work was ok, but hard.  A little flopsy with the sore shoulder.  But did it and it moved.  

Friday 16th January 2025

Walk

Warmups

SSB Squats: warmups, 160x7x4

Banded deadlifts (black): warmups, 140x4x4

Copenhagen curls: -gb x12x4

Sissy squats: -g x12x3

Notes

No work so slightly later session.  Added a set today so kept the weight equal to last week, could have done more but got through the sets.  Was feeling the heat/warmth/humidity tho.

Also brewed, so was mucking around getting it set up while i trained.  

Nice session.  

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.