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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

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...

Weds 28th

Log
Lunge
Row

Forgot to write it down


W3D1 Friday 30.06.22

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 ...

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