Thursday 26th February 2026

Walk
Warmups

Paused SSB squats: warmups, 155x5, 160x5

Banded floating deadlifts: warmups, 140x3x2

Nordic curls: -GBx8x4

Sissy squats: -Gx8x4

Notes

Warmed up garbage.  Felt tired.  Work sets were ok but warmups were below average.  

Tuesday 24th February 2026

Walk
Warmups
Deadlifts: warmups, 225x3x2
Paused squats: warmups, 130x3x2

BFR leg curls: 25x30, 35x20x3

Notes

First real deadlifts off the floor since Oceanias.   Went ok, didn't feel the greatest on the first set, but second set felt more comfortable.  

Monday 23rd February 2026

Walk

Warmups

Tempo Bench: warmups, 140x4x2

Notes

Shoulder hanging on with the changes in feeling.  Strength not there per se.  Right shoulder is worse :D 

Going to give the Friday bench session a miss to rest up for the first week of block.  Tempo 1board, followed by two full range days.  Depending on how they feel.  

Sunday 22nd February 2026

Walk

Warmups

Squats: warmups, 220x3, 200x5x2

BFR leg extensions: 25x50, 45x20x3

Notes

First session for competition block 

Saturday 21st February 2026

Walk

Warmups

2board: warmups, 170x1, 150x4, drop to 1board, 150x4, 2board again, 150x4x2

High row: 30x12, 50x12, 70x12x3

Y flyes

Pushup Plus

Notes

Feeling better (touch wood) with the bend the bar happening.  Don't know if my right shoulder likes that but we will adjust.  Left felt fine through this workout.   Start real competition cycle for squat tomorrow.  

Wenesday 18th February 2026

Walk

Block deadlift (15): warmups, 260x1, 255x3

Paused squats: warmups, 130x3x3

BFR leg curl: 25x20x5

Notes

Sq/Dl offseason done.  Not doing Friday squats/pulls, and then start on Sunday.  The Bench will continue offseason for a few days, primarily rehab and morphing into competition block.  

Tuesday 17th February 2026

Walk
Warmups

Tempo bench: warmups, 130x4x3

Closegrip pulldowns: 30x12, 50x12, 60x12, 70x12x2

Incline Y fles: 1x12x3

Incline pushup Plus: BWx12x3

Notes

Repair day.  Doing bench the bar cue, then slow lowering, to see how that treats the shoulder.  Felt better.  One step at a time.  

Monday 16th February 2026

Walk

Warmups

Squats: warmups, 220x1, 215x3x3

BFR leg extensions: 25x40, 45x20x5

Stretches and stuff

Notes

Not the best day but not the worst.  Solid work anyway.  SIngle was slower than last week but it was an early session, not the best sleep, and cold/blowing a gale so getting warm wasn't straightforward.  Compared to last Monday being 20 something and humid by the time I trained.   Supposedly 15 but certainly colder with the wind.  "feels like 9"

Doh

Second to last day of the off-season.  Comp block starts Sunday.  

Saturday 14th February 2026

Walk

Warmups

2board: warmups, 165x1, 145x3x3

Closegrip pulldown: 50x12x5

Prone incline Y flyes: 0x12, 1x12, 1.25x12

Incline pushup +: 0x12x3

Notes

Having to modify everything to remove pain from the shoulder.  Keeping ROM under control for the primary day, and doing other stuff I hate.  Only 2x weekly at the moment.  

Friday 13th February 2026

Walk

Warmup

SSB Squat: warmups, 175x5x5

Banded deadlift: warmups, 140x4x4

Nordic curls: -GBx8x4

Sissy squat: -Gx8x3

Notes

Dead.  Good work but dead.  

Wednesday 11th February 2026

Walk

Warmups

Bench: warmups, 152.5x1, 145x4x3

Block deadlifts (15): warmups, 260x1, 250x3x2

Paused squat: warmups, 130x3x3

Leg curls: 25x20x5

Standing pulldowns: warmups, 50x12x3

Notes

Bench was shit.  Shoulder is about the same but it sucks.  Think I need to find a ROM that works for this, and let it get better before pushing again.  Deadlifts were great.  Fastest the top set moved on 260, and certainly fastest at the lower block height.  Work sets were hard but a solid hard.   Squats easy, and the rest is just work.  Upping back volume again.  Trying for as many sets as I bench, or more.  

Tuesday 10th February 2026

Walk

Warmups

Incline (15deg): warmups, 80x8, 95x8, 100x8

REverse shrug: Gx12x3

Notes

Decided on a lower incline.  Feels better.  Will stick with that.  

Monday 9th February 2026

Walk

Warmups

Squat: warmups, 220x1, 212.5x3x5

Closegrip: warmups, 100x6, 110x6, 120x6

Pulldowns: warmups, 50x12x4

Leg extension: 25x20 (single)x3, 25x40

Notes

Squats were nice.  Weight was heavy but the top single moved the fastest of the entire offseason.  Was getting tired at the end of the work sets.  Good thing I trained late.  BEnch was ok, shoulder was dicky.  

Saturday 7th February 2026

Warmups

Bench: warmups, 162.5x1, 152.5x3x3

Closegrip pulldown: 30x12, 50x12, 70x8x3

Lying ER: 5x12

Notes

Shoulder shittiness is still there.  Did this after Martinborough fair so felt hot tired and bloated from the junk food.  

Friday 6th February 2026

Waitangi Day

Walk
Warmups
SSB Squat: warmups, 170x5x4

Banded DL: warmups, 140+Bx4x4

Nordic curls: -GBx8x4

Sissy squats: -Gx8x3

TKE: Bx12x2, Gx12

Notes

Hard day.  Felt tired and all that.  Warm but not hot.  Just working.   Would have been hard if I had to do this at 6am.  

Wednesday 4th February 2026 (PM)

Paused squats: warmups, 130x3x2

Notes

Absolutely forgot this.  Easy.  

Wednesday 4th February 2026

Walk

Warmups

Bench: warmups, 152.5x1, 140x4x2

Block pull(15): warmups, 260x1, 240x3x2

Leg curls: 25x20, 35x20x3

Notes

Bleh.  Bench was ok but not great.  Deadlift work was ok but heavy.   Lower back felt eh at the end.  Shoulder was a bit funky in bench but second work set was fine.  

Tuesday 3rd February 2026

Walk
Warmups
Incline press: warmups, 80x8, 90x8

Band flyes: Bx20x3

Band side raise: yogablackx12x3

Notes

Quick little session.  

Monday 2nd February 2026

Walk

Warmups

Squats: warmups, 220x1, 207.5x3x4

Warmups

Closegrip Bench: warmups, 100x6, 110x6

BFR leg extension: 25x50, 45x25, x15, x15, x15

Notes

Right SI was a bit weird yesterday, and I still felt it today, but things moved well.  Top single moved faster than normal, but not much.  Still felt really heavy.  But work sets were not that bad, and not far below the topset.    Closegrip was light, purposely.  But the shoulder was a bit weird on the first one.  Seems that it is worse closer.  Interesting.  But really squeezing it kept it fine.   These are mostly touch and go, with a pause on the last one.