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W2D2 Saturday 25.06.22


3-3-0 Tempo Bench - Comp grip, 4:00 rest
3s to
90 X 3
100 X 3 X 3 - Super set with 3x3 WG chins 2sec hold at the top
POR Grip, 1 sec pause, 3:30 rest
90 X 6 X 4

Thursday W2D1 23.06.22

Slept through my alarm yesterday so couldnt train


SSB Pin Squat - Belt, 3:30 rest
To 2" below parallel
3s to
125 X 3
135 X 3

Running with the dog
45 mins
2 mins run 1 min walk
Average HR 165

W1D4 Monday 20.06.22


Log Press - Belt, 3:30 rest
4s to
62 X 4
67 X 4 @8
64.5 X 4 X 3

CGBP - 1:15 rest

Sunday W1D3 19.06.22


Log Press
Worked up to 64.5 X 4 but could barely finish the set as I was getting such bad syncope, decided to do this tomorrow instead. Pressing muscles were also very sore...

Saturday W1D2 18.06.22

Hardly slept Thursday night so had to push things back a day


Comp Bench - 3:30 rest
Work to
110 X 1
115 X 1 @6.5
120 X 1 @9

W1D1 Wednesday 15.06.22


Speed Comp Squat - Belt, EMOM
3s to
125 + Mini bands X 3 X 8
Sweaty work, with a proper set up only like 30 seconds between sets, was breathing heavy by the end
...

Back strain was a lot worse than I thought, back was very painful Saturday, was more manageable by Sunday, did a GPP session Sunday and running around with the dog instead of my planned sessions....

Pivot week D1 Friday 11.06.22

Days 1-4 away on holiday, did a fair amount of walking/hiking/running around with the dog


SSB Pin Squat - Belt, 3:00
Depth 1" below parallel
3s to
105 X 3...

Sunday W4D4 05.06.22


Log Press - Belt, 3:30 rest
4s to
62 X 4
64.5 X 4 @8.5
67 X 4 @9.5 - pushed head through too early
62 X 4 X 3
Still need to work harder on technique but not bad

Sat 04.06.22

Running with the dog
40 mins 155 HR

Notes
Have been running around with the dog a bit on walks, thought I'd stick the HR monitor on and a bit more effort. Was fun. Did a mixture...

W4D3 Saturday 04.06.22


TnG Bench - 3:30 rest
4s to
97.5 X 4
102.5 X 4 @7.5
105 X 4 @9
97.5 X 4 X 2

W4D2 Thursday 02.06.22


Paused Slingshot Bench - 3:30
4s to
105 X 4
110 X 4
115 X 4 @8.5
117.5 X 4 @9.5
107.5 X 4 X 2

W4D1 Wednesday 01.06.22


Comp Squat - Belt, 4:30 rest
Work to
175 X 1
195 X 1 @9
157.5 X 5 X 5
Last set still feeling pretty strong

W3D5 Sunday 29.05.22


5-2-0 HB Squat - No belt, 3:30 rest
4s to
120 X 4
130 X 4 @8
132.5 X 4 @8.5
120 X 4
120 X 4

W3D4 Saturday 28.05.22


Bodyweight down from 97.5kg to 94kg over last 4 weeks

Log Press - Belt, 3:30 rest
52 X 4
62 X 4
64.5 X 3 @10
54.5 X 4

W3D3 Friday 27.05.22


Comp Bench - 4:00
Work to
105 X 1
110 X 1 @8
95 X 4 X 6

Comp Deadlift - Belt, 4:00 rest

Thursday 26.05.22

RDL - No belt, 2:00 rest
70 X 8
100 X 8
125 X 8
130 X 8
135 X 8
130 X 8
Finding it tough to judge RPE on a lift like this, trying to maintain very good form

Helping my friend move house for 1.5hrs, put the HR monitor on and it was average 145

W3D1 Wednesday 25.05.22


Comp Squat - Belt, 4:30 rest
Work to
170 x 1
190 X 1 @9 - stance was a little too wide
150 X 5 X 3
155 X 5 - brought stance in, felt much stronger
155 X 8 @8