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    Week 3, Day 1

    Wednesday W3D1 21.09.22


    Comp Bench - 3:00 rest
    Work to
    100 X 1
    105 X 2 X 3

    CGBP - 1:30 rest
    80 X 10
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    Week 2, Days 2, 3, 4

    Forgot to log this week for some reason

    I can't remember everything but I hit all my numbers and did all my planned sessions

    Recovery was good

    Ran for 1hr 20 mins
    4 min run, 2 min walk...
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    Week 2, Day 1

    W2D1 Tuesday 13.09.22


    Comp Bench - 2:30 rest
    3s to
    92.5 X 3
    95 X 3
    97.5 X 3
    102.5 X 2 X 2
    Accidentally did the same reps as last week
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    Week 1 cardio

    Friday 09.09.22

    Running
    40ims 2 mins on 2 mins off
    HR 160 average

    Haven't ran for 2 weeks, was tough
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    Week 1, Day 3

    Thursday W1D3 08.09.22


    TnG Bench - POR Grip, 3:00 rest
    6s to
    90 X 6 X 3

    Larson Press - Comp Grip, 2:00 rest
    70 X 8 X 3
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    Week 1, Day 2

    Wednesday W1D2 07.09.22


    Comp Deadlift - Belt, 3:00 rest
    Work to
    175 X 1
    205 X 1
    207.5 X 1
    215 X 1
    200 X 2 X 2
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    Post meet week and New block

    Last week was a few runs, couple circuit training sessions

    New block with new coach, lots of bodybuilding accessories


    Monday W1D1 05.09.22


    Comp Bench - 2:30 rest
    Work to
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    Competition 28/08/22

    Comp Day

    Weighed in at 90.7kg

    Squat
    190 - 3 whites
    200 - 3 whites
    210 - Failed half way up

    Bench
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    Week 5, Day 3

    W5D3 Monday 22.08.22

    Bodyweight 93.6


    Comp Squat - Belt, 4:30 rest
    Work to
    175 X 1
    195 X 1 @7.5
    195 X 1 @7.5
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    W5d2

    W5D2 Saturday 20.08.22


    Comp Deadlift - Belt, 4:00 rest
    Work to
    205 X 1
    235 X 1 @9.5
    215 X 1 x 2

    3:3:0 Tempo Bench
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    Week 5, Day 1

    W5D1 Thursday 18.08.22


    Comp Squat - Belt, 4:30 rest
    Work to
    175 X 1
    205 X 1 @9.5
    180 X 2 X 3

    Comp Bench - 4:00 rest
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    Rest of week 4

    Was away for 4 days, seeing family and for my wedding anniversary / wife and mums birthday. Ate/drank more than I should.

    Did 1hr long run

    2 GPP sessions using dumbbells and chin/dip station in...
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    Week 4, Day 2

    Friday W4D2 12.08.22


    Comp Bench - 3:30 rest
    Work to
    105 X 1
    115 X 1 @8
    105 X 2
    110 X 2 X 2
    105 X 2
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    W4d1

    W4D1 Thursday 11.08.22


    Comp Squat - Belt, 4:00 rest
    Work to
    175 X 1
    195 X 1 @7.5, easier than expected, good rep
    175 X 2 X 4

    Press
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    Week 3, Day 4

    W3D4 Wednesday 10.08.22

    This was meant to be done Tuesday but I got 0hrs sleep on Monday night, had to take the day off work


    3:3:0 Tempo Bench - 3:30 rest
    Work to
    105 X 2 X 4
    Need to focus...
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    Week 3, Day 3

    W3D3 Monday 08.08.22


    Comp Deadlift - Belt, 4:00 rest
    Work to
    205 X 1
    232.5 X 1 @9 - 510lb
    205 X 2 X 4

    RDL - No belt, 2:00 rest
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    Week 3 Run

    W3 Run 1


    50 mins running
    155HR
    4.5 miles
    2 mins on 2 mins off

    Running with the dog, was too hot, had to call it a day early as she was clearly too hot. Wasn't feeling great myself
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    Week 3, Day 2

    Saturday W3D2 06.08.22


    Comp Bench - 4:00 rest
    Work to
    105 X 1
    115 X 2 @9 - Second rep was not a good line
    102.5 X 3 X 5
    Keeping the velocity loss to 20%. Felt good.
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    Week 2, Day 4, Week 3, Day 1

    Monday W2D4

    Press/dB press/Pec fly

    Forgot to log


    W3D1 Thursday 04.08.22
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    Week 2, Day 3

    W2D3 Sunday PM 31.07.22


    3-3-0 Tempo Comp Bench - 3:30 rest
    Work to
    100 X 3
    102.5 X 3
    100 X 3

    SSB Lunge 30 sec on/off
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