Been struggling with some tendinitis in my right infraspinatus for a few weeks now, it’s been really tender and I’d notice it on things like floor press and occasionally low bar where weight presses directly onto it. It’s now flaring up from things like turning the steering wheel in the car, so I’ve gotta really knuckle down on self care in that area, and might be limiting pressing volume.
Better safe than sorry, hopefully it heals up fast!
Something that really helps my shoulders is daily bar hangs for about 3 minutes total everyday, it restores some of that subacromial space and calms down shoulder impingement
Good idea! I like those but forgot about them. Truth be told I’ve really been slacking on all prehabby warm up stuff recently and this is probably a perfectly timed wakeup call for em to get back into it before something explodes a week out from BUCS.
BW 96.4kg
Squat - warmup
Low bar, front, and overhead squats
Comp. sleeves on
5 sets from bar to 120kg
Ss/ Wide neutral chins
5 x 5
Squat - daily max
Low bar
Belt on
150kg x 1
175kg x 1
200kg x 1
215kg x 1 @ 9
225kg x 1 @ 9.5 - similar RPE to yesterday
Squat - back offs
High bar - it has been a while. Matched my mates triple PR from yesterday cos I’m an ass, then easily matched my best from years ago when I last did these.
Belt on
170kg x 3
180kg x 2
195kg x 1
Ss/ Chins
3 x 5
Squats still iffy. I adjusted my belt down a notch the other day, moved it back up for the back offs and it was much more comfortable. It might’ve been too tight for me to get a big enough breath in to brace. I doubt that’s the only factor in play.
Bench - warmup
Comp. and clsoe grip bench
Elbow sleeves, wrist wraps on
5 sets from bar to 90kg
Ss/ Facepulls
5 x 20
Bench - daily max
Close grip bench
Belt on
100kg x 1
110kg x 1
120kg x 1 @ 8.5
125kg x 1 @ 9
Bench - back offs
Slingshot comp. bench - xl grey bench blaster
120kg x 3
130kg x 3
Ss/ DB rear delts
5s x 2 x 20
2 Likes
BW 96.4kg
Squat - warmup
Front, and overhead squats
Comp. sleeves on
5 sets from bar to 120kg
Ss/ Shins to bar
5 x 5
Squat - daily max
Front squat
Belt on
140kg x 1
152.5kg x 1
165kg x 1 @ 9
172.5kg x 1 @ 9 - 170kg is finally a casual everyday weight
Squat - back offs
Front squat - paused
Belt off
140kg x 3
150kg x 3 - 2.5kg off my best belted non-paused triple
Ss/ Front lever attempts
2 x some
Bench - warmup
Floor press
Elbow sleeves, wrist wraps on
5 sets from bar to 90kg
Ss/ BOR - bench grip, strict
Bar weight x 5 x 10
Bench - daily max
Floor press
Belt on
100kg x 1
110kg x 1
117.5kg x 1 @ 9
122.5kg x 1 @ 9 - very good speed, pause looks really solid on video
Bench - back offs
None, needed to deadlift and get to work.
Deadlift - volume day
Conventional pulls paused on floor - sounds weird I know. Basically get tight and in position before the weight even starts moving, hold that position for a brief count, then pull directly from there. No hip shift etc. Still a fast and explosive pull.
60kg x 5
80kg x 5
100kg x 5
120kg x 5
140kg x 5
160kg x 5
180kg x 5
Rubish extensions - bar in hands
50kg x 3 x 8
With the pause on floor deads, I’m intending to counterbalance the fact that recently I have been setting up very rapidly and throwing myself into position before pulling.
That is working for me in terms of getting past my weak area off the floor and is what I’ll do in comp and majority of heavy training. Working on tightness and without that prestretch will build the actual strength in that area so that the stretch reflex doesn’t become a crutch. Also cueing in the position I need to be throwing myself into.
I think I’m smart basically.
Night shift tonight, may be dead tomorrow.
2 Likes
BW 96.1kg
Sleep schedule is gonna be screwed for a few days. I have to do one night shift every 6 weeks. Tbh I’d rather just do 5 in a row and get it over with.
Squat - warmup
SSB
Comp. sleeves on
5 sets from bar to 125kg
Ss/ Dumbbell power cleans
5s x 5 x 20
Squat - daily max
SSB
Belt on
145kg x 1
160kg x 1
175kg x 1 @ 9
185kg x 1 @ 9 - ridiculous speed. Wasn’t in a rack though so not going up was the safer option and this is 5kg off my PR so still qualifies as heavy weight.
Squat - back offs
Time crunch, got to the gym crazy late. Also want to hit low bar feeling fresh tomorrow.
Bench - warmup
Comp. bench
5 sets from bar to 90kg
Ss/ Facepulls
5 x 20
Bench - daily max
Comp. bench
Belt and wraps on
100kg x 1
110kg x 1
120kg x 1 @ 8
127.5kg x 1 @ 9
135kg x F - close one.
Back cramped up lol.
Bench - back offs
Comp. bench - paused at sticking point
100kg x 3 x 3
Benched with the bench raised on 20kg bumpers today to get it to comp. height. Also no elbow sleeves. So basically competition scenario. Hit opener and 2nd, and tried for a 2.5kg PR and my optimistic 3rd. It’s there on the day, when I’m fresh, hyped, and really want it. Good to know the sleeves aren’t a crutch and that comp. setup works well for me.
5 weeks out.
2 Likes
BW 95.5kg
Squat - warmup
Low bar, front, and overhead squats
Comp. sleeves on
5 sets from bar to 120kg
Ss/ Pullups
5 x 5
Squat - daily max
Low bar
Belt on
150kg x 1
175kg x 1
200kg x 1
215kg x 1 @ 9
225kg x 1 @ 9 - better. Not perfect but neither is my sleep and nutrition after the night shift.
Squat - back offs
Front squat
Belt off
120kg x 3
140kg x 2
150kg x 2
Ss/ Chins
3 x 8
Bench - warmup
Comp. and close grip bench
Elbow sleeves, wrist wraps on
5 sets from bar to 90kg
Ss/ Facepulls
5 x 20
Bench - daily max
Close grip bench
Belt on
100kg x 1
110kg x 1
120kg x 1 @ 8.5
127.5kg x 1 @ 9.5
Bench - back offs
Close grip bench
100kg x 3
107.5kg x 3
112.5kg x 3 - 2.5kg PR
Ss/ Facepulls
3 x 20
3 Likes
BW 96.4kg
Out last night, barely drank but did get a 3am kebab and my ability to brace on squats and pulls today was limited as a result of that destroying my insides. You’re welcome for that info.
Squat - warmup
SSB
Comp. sleeves on
5 sets from bar to 125kg
Ss/ Pullups
5 x 5
Squat - daily max
SSB
Belt on
145kg x 1
160kg x 1
175kg x 1 @ 8
185kg x 1 @ 9
192.5kg x 1 @ 9.5 - 2.5kg PR. I’ll hit 200kg on this soon.
Squat - back offs
SSB
165kg x 2 x 2
Ss/ Pullups
2 x 6
Bench - warmups
Floor press
5 sets from bar to 90kg
Ss/ BOR - Bench grip, strict
Bar weight x 5 x 10
Bench - daily max
Floor press
Belt and wraps on
100kg x 1
110kg x 1
120kg x 1 @ 8.5
125kg x 1 @ 9.5 - ties PR
Bench - back offs
Floor press - long pause
110kg x 2 x 2
Ss/ Deadlift row
110kg x 2 x 5
Deadlift - heavy day
Conventional pulls
100kg x 2 x 2
120kg x 2
140kg x 1
Belt on
160kg x 1
180kg x 1
200kg x 1
220kg x 1
235kg x 1 @ 8.5 - opener
250kg x 1 @ 9 - 2nd
262.5kg x psyched myself out, which was probably the sensible thing. I don’t think it was there today anyway in terms of strength, but the gym atmosphere was dire and as I approached the bar I had an epiphany that failing my planned 3rd 5 weeks out wouldn’t be the most helpful thing in terms of meet prep.
2 Likes
BW 96.6kg - I’m working so hard on my diet at the moment and I can’t seem to stay consistently below 96kg I’m 5 weeks out. I need to get lower.
Real time crunch today, was trying to get in and out in 60 mins and the gym was rammed so really couldn’t get much done.
Squat - warmup
Low bar, front, and overhead squats
Comp. sleeves on
5 sets from bar to 120kg
Squat - daily max
Low bar
Belt on
150kg x 1
175kg x 1
200kg x 1
215kg x 1 @ 9
225kg x 1 @ 9.5
Tweaked my mid back warming up which wasn’t ideal. Was using a non Texas bar in a power rack and the plates caught the edge which led to me twisting and my erector twinged a bit. Its where I’d done it before pushing in a rugby scrum a few years ago.
Found a spare Texas bar after that, and that was bent lol.
Was gonna call it at 215 because it felt awful but was encouraged to go up. Glad I did because it was the fastest 225 in a while. Came forward onto my toes a bit was the only problem, but was able to save it and that was only because my general setup was a bit hesitant.
Staying at 215 would’ve been the smart move, but 225 paid off.
Bench - warmup
Comp. and close grip bench
Elbow sleeves, wrist wraps on
5 sets from bar to 90kg
Bench - daily max
Close grip bench
Belt on
100kg x 1
110kg x 1
120kg x 1 @ 8.5
125kg x 1 @ 9
Fine benching.
Hopefully my back won’t be sore tomorrow but I’ll be front squatting to take some load off it anyway. Close gripped today as well for the same reason.
Infraspinatus is still playing up. Very tender. Only sore rom is full overhead extension though so none of my main lifts other than floor press (puts direct pressure on it) are affected by it.
I was in a super pissy mood today because the gym was rammed full of the sort of people who take the pads off the safety squat bar to do glute bridges with. Had to get in and out quickly because I had something to get to, but also for my own sanity.
3 Likes
Low intensity cardio for loosing weight fast.
Walk for 1 - 1½ hour a couple of times every week. Plug some earbuds, listen to some nice music or a book.
Probably will affect your squat a bit. Maybe.
I’m very impressed with all the work you can handle.
Well done. I’ll be cheering meetday 
Thanks man! Only thing is finding the time haha!
BW 96kg
Squat - warmup
Front, and overhead squats
Comp. sleeves on
5 sets from bar to 120kg
Ss/ Bar hangs and extra general shoulder girdle mashing
5 x some
Squat - daily max
Front squat
Belt on
140kg x 1
152.5kg x 1
165kg x 1 @ 9.5 - off and shouldn’t have been. Set up with it too far forward on my neck.
170kg x 1 @ 9 - took a hesitant jump to the weight I know I want to say I can hit every session and apparently I still can.
Squat - back offs
Low bar - paused
170kg x 2
190kg x 2
Ss/ Wide neutral chins
2 x 6
Bench - warmup
Comp. bench
Elbow sleeves, wrist wraps on
5 sets from bar to 90kg
Ss/ Hamilton trap raises
4s x 5 x 10-20
Bench - daily max
Comp. bench
Belt on
100kg x 1
110kg x 1
120kg x 1 @ 8.5
130kg x 1 @ 9 - best speed ever. Really happy with this
Bench - back offs
Spoto press
100kg x 3 x 5 - nice and quick for the poor guy ywho was waiting
Ss/ Reverse hypers
3 x 20
Accessory work
L-sit wide neutral chins
3 x 3 - I like doing chin variations with leg raises thrown in from time to time and have benefits doing so a few reps out of my of my chins each session. Thought you oughta know.
Ss/ DB seated ohp
20s x 10
26s x 10
30s x 10
All the shoulder care stuff I did throughout this session meant that my arm could go overhead pain free so I hit some relatively light stuff whilst still pushing the weight because overhead stuff is a weakness of mine and it ain’t gonna improve if I stay working with the 20s.
2 Likes
BW 96.6kg
Squat - warmup
Low bar, front, and overhead squats
Comp. sleeves on
5 sets from bar to 120kg
Ss/ Facepulls
5 x 20
Squat - daily max
Low bar
Belt on
150kg x 1
175kg x 1
200kg x 1
215kg x 1 @ 9
225kg x 1 @ 9.5
Squat - back offs
Low bar
200kg x 2 x 2
Ss/ Single cannonball chins (interlaced fingers)
2 x 6
Bench - warmup
Floor press
Elbow sleeves, wrist wraps on
5 sets from bar to 90kg
Ss/ Shoulder and lat stretching, infraspinatus rolling
Bench - daily max
Floor press
Belt on
100kg x 1
110kg x 1
120kg x 1 @ 8.5
127kg x 1 @ 9.5 - 2kg PR- pretty solid
Bench - back offs - speed focus
Comp. bench - tng, gearless
E30secO30secs
70kg x 6 x 3
Slingshot bench - grey xl bench blaster, regular pause
70kg x 3
90kg x 3
Belt and wraps on
110kg x 3
120kg x 3
BIG DROP SET
130kg x 1
120kg x 2
110kg x 3
Omg so much TUT chest pump cray.
Meh squats today, I sacrificed bar stability and made it whippier in order to ensure the plates matched my outfit 
Pressing strength is moving up really well though. Doing speed work for once felt good too. I’m not really sure how dedicated speed work really fits into daily maxing tbh but doing it once every 2 weeks probably won’t hurt.
1 Like
BW 96.2kg
Squat - warmup
SSB
Comp. sleeves on
5 sets from bar to 125kg
Ss/ Reverse hypers
5 x 20
Squat - daily max
SSB
Belt on
145kg x 1
165kg x 1
177.5kg x 1 @ 8
187.5kg x 1 @ 9
Squat - back offs
SSB - paused
165kg x 2 x 2
Ss/ Pullups
2 x 6
Bench - warmups
Comp. bench
5 sets from bar to 90kg
Ss/ Seated DB power cleans
4s x 5 x 20
Bench - daily max
Comp. bench
Belt and wraps on
100kg x 1
110kg x 1
120kg x 1 @ 8.5
127.5kg x 1 @ 9
Bench - back offs
3 count comp. bench
110kg x 2 x 2
Not the strongest feeling session but work got done yesterday and I barely ate today before getting in. Off to fix that now.
1 Like
BW 96.9kg - this pissed me off, but to be fair I ate a big steak late last night.
Squat - warmup
Low bar, front, and overhead squats
Comp. sleeves on
5 sets from bar to 120kg
Ss/ GHR situps
5 x 10
Squat - daily max
Low bar
Belt on
150kg x 1
175kg x 1
202.5kg x 1
217.5kg x 1 @ 9
227.5kg x 1 @ 9.5
Squat - back offs
High bar
Belt on
170kg x 2
182.5kg x 2
195kg x 2 - 1 rep PR but lol my upper back rounded over on the second. I’d forgotten that was a thing that can happen on a squat.
Ss/ Ring chins
3 x 6
Bench - warmup
Floor press
Elbow sleeves, wrist wraps on
5 sets from bar to 90kg
Ss/ Shoulder and lat stretching, infraspinatus rolling
Bench - daily max
Floor press
Belt on
100kg x 1
110kg x 1
120kg x 1 @ 8 - no idea how this moved so well.
But sod it.
130kg x 1 @ 9 - aw yes 3kg PR over the 2kg PR I set 2 days ago and easy. Now please can I bench 135?
Bench - back offs
OHP - started out gentle just feeling some volume but ended up with a rep PR.
Bar x 10
30kg x 10
40kg x 10
50kg x 10
60kg x 10 - I don’t think I’ve gone above 8 reps here. At least not for a very long time. Ohp is still weak but at least it’s not total shite despite barely getting a look in in training.
Deadlift - volume day
Pause on floor conventional pulls - same as before - briefly put 90% force into bending the bar before getting explosive
Straps on - forcing a slow setup
70kg x 5
100kg x 5
130kg x 5
150kg x 5
170kg x 3
190kg x 3
200kg x 1
210kg x 1
Grip and rip conventional - just to compare speed and positioning.
210kg x 1
Speed is definitely faster, positioning minor loss of thoracic arch.
RDLs
Belt on
140kg x 8
160kg x 8
180kg x 8
3 Likes
Your log is just amazing. I Always enjoy reading it
@losthog thanks mate! I’m never sure if people bother reading all my waffling.
BW 95kg - yaaas. Woke up very late so this is hardly a morning weight but it’s what I needed to see the scales say.
Had to rush to get in the gym before the England/North-England game today (@furo) so was hardly well fed and still crazy sore in the lower body from doing the crazy volume that is 3x8 on RDLs haha.
Accepted that i was tired and sore and took today as a day to just hit my daily maxes and not punish myself with more volume. That being said I refused to accept not hitting my planned 2nds. If I can move them on a rough day, on meet day shit will fly up.
Squat - warmup
Low bar, front, and overhead squats
Comp. sleeves on
5 sets from bar to 120kg
Ss/ Chins
5 x 6
Squat - daily max
Low bar
Belt on
150kg x 1
175kg x 1
200kg x 1
215kg x 1 @ 9
225kg x 1 @ 9.5 - expected this to feel hard today. Wasn’t wrong, but I held my form really well despite the grind. Only real issue was sore infraspinatus making setup painful. It’s had a few good days recently and I’m gonna continue to baby it and treat it good.
Bench - warmup
Comp. bench - completion height, no sleeves
Wrist wraps on
5 sets from bar to 90kg
Ss/ Shoulder and lat stretching, infraspinatus and back rolling
Bench - daily max
Comp. bench
Belt on
100kg x 1
110kg x 1
120kg x 1 @ 8 - really good speed, ton of confidence for this as an opener
127.5kg x 1 @ 9.5 - dont know what happened but this dropped off in speed very quickly.
Anyway, shower, stretch, pub.
1 Like
Well done Max, yeah it’s fun to read. Can’t believe you can go in everyday and hit one hard single of both squat and bench, together with DL from time to time. + back off sets.
You definitely jinxed that, hahaha.