I’m getting horrendous pain and stiffness down the front of my shins after sprinting and I think it may be shin splints. I’m not going to sprint today, but leave it until Wednesday and see if they come back.
29th Jan
5/3/1 Bench - Deload
32.5, 40, 47.5
5/3/1 Press - Deload
22.5, 27.5, 32.5
Chin Ups
3x10
BB Rows - 50kg
3x10
30th Jan
5/3/1 squat - deload
35, 45, 55
65kg 2x1
100kg x3 - Nice heavy triple, felt good and full of energy so I gave it a go.
Conditioning - slice of log (15-20kg)
3 circuits of:
10 front squats, 10 squat-press, 10 clean & press. - Very out of breath and sweating hard.
An hour or so later:
Stiff Leg Deads (might be Romanian deads but dunno the difference)
5x10 - 60kg
Weighted Sit Ups
3x12 - 10kg behind head
1st Feb
Upper Body assistance (deload)
5x10 dips (bodyweight) - explosive
supersetted with
5x10 pull ups
Farmer’s walks
26kg each hand
3x75m - PR
3rd Feb
Angry deadlift session
120kg 10x2
Shit has been getting on top of me recently and I just took it out on the bar. Feel much better.
5th Feb
5/3/1 Bench - 3x5+ week
70kg - 13 reps - 4 rep PR, and this puts my predicted 1RM at 100.33kg… nice to know that I should have broken triple digits.
5/3/1 Press
47.5kg - 15 reps - 5 rep PR, predicted at 71kg.
6x10 wide pull ups
Great day today, hammered two PRs.
6th Feb
5/3/1 Squat - 3x5+
92.5kg - 10 reps. - LARGE PR
8th Feb
Upper body assistance
Weighted dips +26kg
3x10
1 arm rows…
Probably going to have to take a forced deload. My back was getting really pissy after squatting and I aggravated it again whilst DB rowing, and now it hurts a lot. Looks like it’s back to weeks of pressing…
I sent a question to EliteFTS’s Mike Robertson on the Q&A section of their site, so fingers crossed I’ll get a decent reply.
On second thoughts, that forced deload can fuck off. I had a great session today training lower body assistance without aggravating my back at all.
GHRs - probably around 5x10 , then one all out rest-pause set of 20 reps
supersetted with
Leg extensions - never used the machine before so had to work up to a heavy weight
70kg 3x10, then all out set rest-pause of 15 reps.
I was hobbling out of the gym afterwards, and my back wasn’t aggravated at all. So now on my lower assistance days until I heal up again, this is my routine.
Going for the 100kg bench tomorrow, getting really psyched up for it.
Fortunately, I’m eating a Chinese all-you-can-eat tonight so I’m up for getting a really nice bloat for it 
5/3/1 bench - 3x3 required reps
80kg x1
90kg x1
100kg x miss
100kg x miss - SO angry I missed this… Both times it stalled just past my chest
95kg x1 - Went up fairly easily - 7.5kg PR
Close Grip Bench
worked up to 65kg x10
Inverted Rows
lots
5/3/1 Press - 3x3
required reps
15th Feb
Upper body assistance
I got down and hit 10 pressups to begin my warm up and my left pec cramped. I tried to stretch it out and warm up for my dips but it just got tighter and more painful so I had to skip the dips and just hit loads of pull ups. Probably not recovered from benching on Sunday and I’m not surprised.
Pull ups - probably around 75 total reps.
The pull-up station is shit because there’s no grip on it - it’s just smooth, worn-down rubber and more slippery than an ice rink. It gets to be a grip exercise instead of a lat one.
17th Feb
Lower Body Assistance
GHRs 5x12-15
supersetted with
Leg extension - 75kg 5x10
Foam rolling & stretching.
I intend to compete in my first meet on April 10th at Woking Powerlifting club, unequipped. The again on June 19th at the same venue.
Sweet. What’re you going to shoot for?
I’ll probably aim for 130/100/140.
I’m on a skiing holiday so my 5/3/1 training has been swapped out for a cable machine, which to be fair is tolerable for a week.
20th Feb
upper body
5x10 lat pull downs
3x10 rows
incline machine press
up to 3 reps of stack
tri pushdowns
4x10
22nd feb
lower body
sh press up to heavyish 5
leg ext 3x12, 1x20
ghr 4x12
situps 2x12
lat pull down 3x10
24th feb
upper
bench machine - up to triple with stack
rows - up to heavy 10 then heavier 5
I’m joining a powerlifting gym in Woking, can’t wait.
27th Feb
5/3/1 squat - 3x5/3/1 week.
102.5kg - 5 reps. Not happy with this set, I was aiming for 7 reps but my form was shocking and I couldn’t dial it in. I went for the 6th but I had to dump it.
Front squat
5x10 - 50kg
Good Mornings
1x10 - 30kg - to get a feel for the movement
5x10 - 40kg - These things are HARD but I can feel they’re really great for the posterior chain. I’m keeping them.
Absolutely draining day, I’m now just sitting around, trying to find the energy to eat. I am going to have my fair share of DOMS tomorrow.
1st March
Upper assistance
Weighted Dips
32kg 1x9, 26kg 4x10
Rows - up to all out set of 72kg x20 - rest/pause.
Gym closed ridiculously early. And I’m REALLY sore from Sunday’s squatting haha.
First day at a powerlifting gym yesterday night was great. They had a look at my form, then got me close to maxing out on S,B&D. I was carrying the bar too high squatting, and touching too low benching, but apart from that they said I looked good.
Squat:
wu
40x5
50x5
60x5
70x3
80x2
90x1
100x1
110x1 - PR without soft box to show depth
Bench:
wu
40x5
50x5
60x5
70x3
80x1
90x1
95x1 - Matched PR with new technique bringing bar to base of sternum, which is a couple inches higher for me. Felt pretty solid and may have hit 100 but left it there.
Deadlift:
wu
40x10
50x5
60x5
70x3
80x3
90x2
110x1
120x1
130x1 - Sumo stance PR
All in all, a great day’s training, both in terms of weight lifted and stuff I learned, and will continue to learn with other strong guys around.
The guy deadlifted 260kg x2 while I was doing half the weight… humbling but inspiring.
6th March
5/3/1 Press
50kg - 10 reps
Shrugs
60kg x20
100kg x20
140kg hold for time x2