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    Week 3, Day 3

    Sunday W3D3 03.07.22


    Log Press - Belt, 3:30 rest
    From floor, normally do from rack, they've moved the equipment
    4s to
    62 X 4
    64.5 X 4
    67 X 3
    Was getting too light headed
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    Week 3, Day 2

    Saturday W3D2 02.07.22


    Comp Bench - 4:00 rest
    Work to
    115 X 1 @6.5
    125 X 1 @10 - Maybe another 2.5kgs, really weak pause. Never benched more than 120 in/outside comp
    3-3-0 Tempo Bench - 3:30...
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    Week 2, Day 4 and Week 3, Day 1

    Weds 28th

    Log
    Lunge
    Row

    Forgot to write it down


    W3D1 Friday 30.06.22
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    Week 2, Day 3

    W2D3 Tues 27.06.22

    Was a bit under the weather for a couple of days so pushed things back again. Not ideal but getting it done


    Comp Speed Squats - Belt, 1:00 rest
    125 + Light Bands X 3 X 8 ...
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    Week 2, Day 2

    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
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    W2d1

    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
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    Tuesday W2 cardio

    Running with the dog
    45 mins
    2 mins run 1 min walk
    Average HR 165
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    Week 1, Day 4

    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
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    Week 1, Day 3

    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...
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    Week 1, Day 2

    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
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    Week 1, Day 1 - Developmental

    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
    ...
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    Rest of pivot week

    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....
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    Pivot Week, Day 1

    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...
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    Week 4, Day 4

    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
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    Week 4 Cardio

    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...
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    Week 4, Day 3

    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
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    Week 4, Day 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
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    Week 4, Day 1 - Coached session

    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
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    Week 3, Day 5

    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
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    Week 3, Day 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
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