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    Week 7, Day 3

    Sunday W7D3 26.09.21


    Jump Squats 50 x 6 x 3 // 1:30 rest
    Chins BW x 9 x 3

    Farmers 80s x 2 //
    Broad Jumps x 12 x 2

    Step ups 22.5's x 8 x 3
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    Week 7, Day 2

    Forgot to log this session

    Fri 24.09.21

    Comp Squat 5 min rest
    Work to 170 X 1
    195 X 1 X 3 (430lb)
    Singles all felt around RPE 8 to 8.5 which is where I want them to be

    Bench
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    Week 7, Day 1

    Weds W7D1 22.09.21


    Comp Bench - 4:00 rest
    Work to
    100 X 1
    105 X 1
    115 X 2 + 1 fail
    115 X 1
    I forgot to put the safeties on for bench so I had to roll it off. Strained my rib/intercostal...
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    Week 6, Day 3 + 4

    Monday 20/09/21

    Took the day off work today as feeling very bad mentally. Spent the day with my wife. Chose not to train as I was very sore and low mood.



    Tuesday 21/09/21

    1hr of
    Plyos
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    Week 6, Day 2

    Sunday W6D2 19.09.21


    Comp Bench - 4:30 rest
    Work to
    100 X 1
    110 X 3 @9
    110 X 3 @8
    110 X 3 @9.5
    70 X 3 X 8 - Speed bench EMOM
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    Week 6, Day 1

    Wednesday W6D1 15.09.21


    Comp Squat - Belt, 5:00 rest
    Work to
    145 X 3
    170 X 1
    185 X 3 X 2
    185 X 4
    PB on volume in a single session
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    Week 5, Day 5

    Monday W5D5 13.09.21


    Chins BW X 8 X 4
    Split Squats 22.5s X 10 X 4 // ab wheel
    Step Ups 22.5s X 7 X 4
    Hammer Curls 12.5s X 13 X 4 //
    Pressdowns Stack 12 X 10 X 4
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    Week 5, Day 4

    Sunday W5D4 12.09.12


    Jump Squat - 1:00 rest
    50 X 5 X 5

    Comp Deadlift - Belt, 5:00 rest
    Work to
    205 X 1
    220 X 3 @10 - 485lb
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    Week 5, Day 3

    Friday W5D3 11.09.21


    Comp Bench - 4:00 rest
    Work to
    110 X 1
    120 X 2 @10 - 264lb
    110 X 3
    107.5 X 3
    107.5 X 5 @10
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    Week 5, Day 2

    Wednesday W5D2 08.09.21


    Log Press - Belt, 3:00 rest
    Work to
    62 X 3
    72 X 2
    62 X 3 X 4
    The logs weigh 2kg more than I thought, which is cool
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    Week 5, Day 1

    Tuesday W5D1 07.09.21


    Comp Squat - Belt, 4:30 rest
    Work to
    170 X 1
    192.5 X 1 @8.5
    180 X 3 X 2
    180 X 5 @9.5 - Video
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    Week 4, Day 5

    W4D5 Sunday 05.09.21


    SSB GM - No belt, 2:00 rest
    60 X 8
    80 X 8
    90 X 8
    100 X 8 X 2

    Farmers - 2:00 rest
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    Week 4, Day 3 & 4

    Fri W3D4 03.09.21

    I slept through my alarm and didn't make it to actual gym. But at home in 30 mins did my

    Plyos
    Abs
    Shoulders
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    Week 4, Day 2

    Wednesday 01.09.21 W4D2


    Strict Log Press - Belt, 3:00 rest
    Work to
    60 X 5
    65 X 3 X 2
    60 X 3 X 3
    Tough today, was getting very light headed
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    Week 4, Day 1 - Repeated

    I had to drive to London last Tuesday as they said my wife's dad had days to live, he died Thursday. Very stressful week and no access to equipment. I did what little I could with the time, but...
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    Week 4, Day 1

    Monday 23.08.21 W4D1


    Comp Squats - Belt, 4:00 rest
    Work to
    170 X 1
    192.5 X 1 @9 - Meant to be @8
    172.5 X 3
    172.5 X 3
    172.5 X 5 @8 - Good set to finish on
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    Week 3, Day 5

    Sunday 22.08.21 W3D5

    Pendlay Row - 2:00 rest
    Work to
    85 X 8 X 4

    SSB GM - Belt, 2:00 rest
    90 X 8
    100 X 8 X 2
    Struggling to get technique right on these but can feel them in posterior chain...
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    Week 3, Day 4

    Sat 21.08.21 W3D4


    Log Press - Belt, 3:00 rest
    40 X 5
    50 X 5
    60 X 5 X 2
    62.5 X 5 X 2
    First time ever doing this - Really enjoyed it
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    Week 3, Day 3

    Fri 20.08.21 W3D3

    Half-Pause Bench - 3:00 rest
    Work to
    82.5 X 4 X 4

    Comp Deadlift
    145 X 3 - Adductor hurting like it sometimes does. Couldn't do any lower body work today. This only happens...
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    Week 2, Day 2

    Tues 17.08.21 W2D2


    Comp Squat - Belt, 4:00 rest
    Triples to 80% e1RM
    170 X 3 X 4
    170 X 5 @9

    Split Squats - 2:00 rest
    27.5s X 8 X 4
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