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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

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

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...

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

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

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.

Monday W2D4

Press/dB press/Pec fly

Forgot to log


W3D1 Thursday 04.08.22

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

Sunday 31.07.22

Run
2 mins on 2 mins walk
20 rounds
1hr 20 min total
5.5 mils, 161 average HR


Pretty tough, went to a good running shop, got a free gait analysis and got some good shoes....

W2D2 Saturday 30.07.22


Comp Bench - 4:00 rest
Work to
120 X 1 @9.5
105 X 3 X 4
105 X 4
Bench warm ups felt great but working sets felt like crap

Thursday 28.07.22

40 min run
10 intervals 2 min on 2 min off
Crappy run, felt like I have shin splints, need proper running shoes. Dog was also being annoying

W2D1 Wednesday 28.07.22


Comp Squat - Belt, 4:00 rest
Work to
165 X 1
185 X 2 @7.5
170 X 3 X 4
170 X 5 @9

Monday 25.07.22

Bodyweight 94.6kg


Comp Bench - 3:30 rest
4s to
100 X 4 X 3

2ct Comp Squat - Belt, 3:30 rest

Saturday 23.07.22

Running
5 miles in 1hr 10min
2 mins run 2 mins walk intervals
Average HR 159

Some screwing around as the dog was having some diarrhea problems, had to stop a few times for...

W1D3 Saturday 23.07.23


BB Press, Belt, 2:30 rest
55 X 8 @9
55 X 6 X 3

RDL - No belt, 2:00 rest
120 X 8 X 4

W1D2 Friday 22.07.22


Comp Squat - Belt, 4:00 rest
Work to
162.5 X 4 X 3
Trying to iron out some technique issues and hit a consistent depth

3-3-0 Comp Bench - 3:30 rest
Work to

W1D1 Wednesday 20.07.22

Coached session

Comp Squat - Belt
Work to
165 X 1
180 X 3 @8.5

Comp Bench

Short deload, did a couple of circuit training sessions. Just doing what I feel like until start of peaking block

Running 17.07.22
On trails
2 mins run 2 mins walk
1hr, 150HR


Running...

Running
70 mins
2 mins running 2 mins walking
Average HR 155

Wednesday W4D3 13.07.22


Speed Comp Squat - Belt, 1:00 rest
120 + Yellow bands X 3 X 8
Dropped working weight 5kg this week as not feeling so fast last week
Took closer grip today, better...