29.04.2024 (am) - max effort upper (week 1)
Off to a good start, got to rollouts and forgot I was meant to be doing abs first.
1/ bench press (3min)
Bow bar, doubled micro mini bands (40kg)
20kg - 1x12
35kg - 1x9
50kg - 1x6
60kg - 1x3
70kg - 1x1
80kg - 1x1
85kg - 1x1
87.5kg - 1x1
I was “aware” of my SIJ but I’m comfortable enough it’s just some residual peripheral sensitisation to push the boundaries a bit.
2/ overhead press (3min)
Log, close handles, from floor
45kg - 1x3
50kg - 1x2
55kg - 1x1
60kg - 1x1
65kg - 1x0; got the clean comfortably but missed the press
Cheated and switched to the wider handles to help with the press.
65kg - 1x0; turns out like my bench press I’m weaker in the wider grip 
3A/ row (3min)
Low cable, seated, D-handle attachment
25kg - 4x25
3B/ Tricep extension (3min)
On floor, EZ bar, close grip
27.5kg - 4x12
4A/ ab rollout (3min)
Standing, single handles
105cm - 3x12
4B/ bicep curl (3min)
Standing, low cable, short rope attachment
12.5kg - 3x25
5/ shoulder raise (3min)
Standing, low cable, single handle
0kg - 2x20
Had 5kg on there originally but could barely budge it so just used the empty sled.
01.05.2024 (pm) - dynamic effort lower (week 1)
All over the shop 24 hours. Friend’s dog had a cut on its paw that got swollen and infected and she (the friend) was flipping her shit so I ended up staying the night and barely got any sleep because the dog was losing its shit (not because of the paw but because my friend put a cone on it lol). Training in the morning went out the window but had zero energy or fucks given this evening so just did what I could.
1/ ab crunch (3min)
Standing, band
Monster-mini - 3x30
Depending on how the body holds up I’ll try do 4 sets and superset with a jump variation.
2/ squat (2min)
SSB, choked purple bands (40kg), 40cm box
25kg - 1x20
45kg - 1x15
55kg - 1x10
65kg - 5x5
Basing these on the 135kg box squat with the bow bar I did about a month ago.
3/ deadlift (2min)
Zercher harness, pin 2, 3 chains per side (45kg)
20kg - 1x10
40kg - 1x8
60kg - 1x6
80kg - 5x5
At some stage I’ll need to put some volume into my hook grip, but I know once I’m strong with the harness
4/ belt squat (3min)
Landmine
60kg - 4x10
Back to my battle with trying to work out how I can get more weight on there without the set up (literally) falling apart. Just can’t think of an easy solution using the landmine. I’ve seen people rest the bar on a rod + pipe safety and put a weight on it so might have to try that.
5/ reverse hyper (3min)
40kg - 4x25
02.05.2024 (am) - dynamic effort upper (week 1)
1/ torso rotations (3min)
Standing, short rope attachment
Monster-mini band (choked) - 3x15
2/ bench press (1min)
Reverse grip, doubled micro mini bands (~20kg)
20kg - 1x12
30kg - 1x9
40kg - 6x6
3/ bench press (3min)
Index on ring
60kg - 1x5
80kg - 1x2
Add SDP
100kg - 1x5, 1x3, 1x2.
Was really favouring my right shoulder (side that I’ve had the neck issue for a couple of weeks) and didn’t want to push my luck too much.
I must have put a bit of size on around my shoulders and arms too, as I couldn’t pull the shirt on anywhere near as far as what I remember from last time I used it (that or I’m just deconditioned to how uncomfortable it is lol).
Eventually I want to get to a 3 week rotation of 5x5, 3x3 and 1x1 however in the mean time I might need to start with a high pin/board til I’m back handling in the 3+ plate range then start working down to my chest.
4A/ pull up (3min)
Medium neutral grip
1x2 (shoulder really struggled with this; not painful just really weak and as much in my lat as my shoulder)
Reverse light/purple band - 1x3
2x reverse monster-mini/black bands - 2x5
4B/ tricep extension
Standing, high cable, wide lat handle attachment
10kg - 1x25, 2x20, 1x15
By this point I was just generally gassed
).
