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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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    Week 2 cardio

    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....
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    Week 2, Day 2

    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
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    Week 2 run 1

    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
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    Week 2, Day 1

    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
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    Week 1, Day 4

    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
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    Week 1 cardio

    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...
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    Week 1, Day 3

    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
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    Week 1, Day 2

    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
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    Week 1, Day 1 - Peaking block

    W1D1 Wednesday 20.07.22

    Coached session

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

    Comp Bench
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    Week 5 - Deload / pivot

    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...
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    Week 4 cardio

    Running
    70 mins
    2 mins running 2 mins walking
    Average HR 155
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    Week 4, Day 3

    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...
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    Week 4, Day 2

    W4D2 Monday 11.07.22


    SSB Pin Squat - Belt, 3:30 rest
    3s to
    140 X 3
    150 X 3
    155 X 3
    160 X 1 - Lost balance going for the second and called it. Think I had it for 3
    142.4 X 3 X 3
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    Week 4, Day 1

    Sunday 10.07.22 W4D1


    Comp Bench - 4:00 rest
    Work to
    110 X 1
    120 X 1 @9
    Tempo 3-3-0 - 3:30 rest
    105 X 3 @10
    100 X 3 X 2
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