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.  

Sunday 22nd March 2026

Walk
Warmups
Squats: warmups, 240x3, 210x5

Tempo 1board: warmups, 152.5x3, 157.5x3, 162.5x3

Pulldowns: warmups, 50x12x4

Leg extensions: 25x50x4

BFR pushdowns: warmups, 30x20x4

Notes

What an absolute shit of a weekend.  This was harder than it should have been, but got it done.  Almost died on the rerack, but survived.  1board was fine.  Went shopping and then finished the accessories. 

Friday 20th March 2026

Walk

Warmups

Bench: warmups, 170x3, 145x7x2, 145x6 (doh)

Closegrip pulldown row: 30x12, 50x12, 70x12x4

Banded flyeS: Bx20x3

Y flyes, Pushup+

Pushdown: 30x8, 30x8, 50x8x4

Notes

Absolutely right on the money for a top set.  More confidence would be better, but it moved ok for two sets and then lockout ran out of steam.  More sleep would help this.  The lockout let triceps let me down on the sets, its one additional this week, so, regardless, its more volume.  

Thursday 19th March 2026

Walk

Warmups

SSB paused squtas: warmups, 160x5x3

Banded Deadlifts (mini new way): warmups,140x3x3

Notes

Kept it straightfoward today to manage fatigue, as everything was tired.  All went well.  

Tuesday 17th March 2026

Walk
Warmups
Bench: warmups, 170x1x3

Deadlifts: warmups, 260x3, 220x5

Paused squats: warmups, 140x3x3

BFR leg curls: 25x30, x30, x30, x28

Wide row: 30x12, 50x12, 60x12x3

Notes

Hard session, tired and all.  But everything moved ok.  Bench was a little slow.  

Sunday 15th March 2026

Walk

Warmups
Squat: warmups, 217.5x3x2

1board tempo: warmups, 145x5, 150x5, 152.5x5

BLR leg extensions: a bunch 

Rev pulldown: a bunch

BFRpushdown: a bunch

Notes

Need to check my notes, but this is the main weights.  OK, but heavy.  

Friday 13th March 2026

Walk

Warmups

Bench: warmups, 162.5x3, 137.5x7x2

Banded flyes: Bx20x3

Pulldown rows: 30x12, 50x12, 70x12x3

Pushdowns: 10x12, 30x8, 40x8, 45x8, 50x8

Notes

Felt rather tired after a long week.  Should felt a bit eh, but didn't hurt during hte movement, righty felt a bit off after the heavy set but the rep work was comfortable. Weight was good.  Maybe not to hit a heavy number quite yet, but its the first micro of the competition block, so it doesn't need to be max.  

Thursday 12th March 2026

Walk

Warmups
SSB Paused squat: warmups, 155x5, 160x5, 165x5

Banded Deadlifts: +P new setup 140x3x3

Nordic curls: -widegreenx8x4

Sissy squat: -gx8x4

Notes

Still a bit sore from deads but everything moved ok.  NEed sleep and food.  

Tuesday 10th March 2026

Walk

Warmups

Bench: warmups, 160x1x3

Warmups
Deadlifts: warmps, 235x3x2

Paused squats: warmups, 140x3x3

Leg curls: 25x20x2, 35x20, x15, x15

Wide grip rows paused: 30x12, 50x12x4

Notes

Still feeling it from the weekend.  The weekend went like this - friday was load trailer from lockup, unload trailer and setup comp.  Squats saturday morning.   Saturday afternoon, spotting loading for a two flight session.  We got that smashed pretty quick.  Started at 2pm, then home and eating chips by around 6pm. 

 Sunday was just going to the lockup to unload the trailer.  Just residual back fatiue today.  First top set was eh but second moved better and did a longer freedom hold.  Always forget the paused squats but got them done after dropping off the car for a WOF.  All done.  Bench was ok.  Heavy, but solid work.  

Sunday 8th March 2026

Walk

Warmups

Tempo 1Board: warmups, 135x5, 145x5

Rev grip pulldown: 30x12, 50x12, 60x12x4

Yflyes, pushup+

Pushdown: 10x20, 20x20, 30x20x2

Notes

Feeling beat but not too sore from the last few days, this was easy enough, so need to ramp it up.

Saturday 7th March 2026

Walk
Warmups

Squats: warmups, 230x3, 205x5

Notes

Bleh.  Lower back was feeling toasty from packing the trailer with competition equipment and plates, then unloading at other end, and helping setup.   But it moved ok, if a little grumbly.  Wifey is also sick, so was thinking its all covid, but no positive test result has arrived.  Will see how i go.  

Will do bench on Sunday like normal.   Spot/load this afternoon.  Two flights one session.  

Friday 6th March 2026

Walk

Warmups
Bench: warmups, 155x3, 130x7x2

Flyes: Bx20x3

Pulldowns: 50x12x4

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

Notes

Slightly unknown how this day would feel, but it was reasonable.  Shoulder felt a little weird, more so under the rep work, so might change the higher reps again to maintain positioning.  Or I need to figure out how to rest under each rep.  Oh well, nice start.  More confidence and growing power!

Thursday 5th March 2026

Walk

Warmups

SSB paused squats: warmups, 155x5x2

Banded DL (+black band tighter): warmups, 150x3x2

Notes

Short session to reduce stress going into weekend of prep/spot/loading and all the competition stuff for Regionals.  Easy work.  Changed how I set up the band and the tension is 22kg versus ~8 I had previously.  Heavier.  Dont think I should have also added weight.  

Tuesday 3rd March 2026

Walk

Warmups

Bench: Warmups, 150x1x2

Warmups

Deadlifts: warmups, 245x3, 210x5

Paused squat: warmups, 140x3x2

BFR leg curls: 25x30, 35x20x3

Bench grip rows: 30x12x2, 50x12x2

Notes

Ok day.  First single on bench was a bit underwhelming, but second set better, slightly slower eccentric was good.  80% will range up to 85-90 on this day.  So 160-170 range.  Deadlifts felt ok in the end.  I am always anxious for deadlifts for some reason, but it moved ok and a freedom hold at the end.  Right side felt a bit underwhelming, so did one set of backoffs, which felt easy.  

Sunday 1st March 2026

Walk

Warmups

Squats: warmups, 212.5x3x2

1board tempo: warmups, 130x5x2

Rev pulldown: 30x12, 50x12, 70x12x2

BFR legext: 25x50, 50x20x3, x15

BFR pushdown: 10x50, 20x20, 25x20, x15

Y flyes, incline pushup plus

Notes

Heavy but good.  1board felt ok, but I was overly protecting hte shoulder on the first set.  The push part was stupid easy.  Second set was fast and easy.  Everything else killed me.  Need to be tighter on food for the next eight weeks or so, so I can eat as much as posisble and stick around the 124 range.