Deadlift:
70x3
70x3
70x3 took a bit to warm up today.
110x3
160x1
185x1
195x8 better than last week. Good. Maybe 1-2 in
The tank.
Press:
20x10
40x6
50x3
60x1
68x6
63x7
Chinups:
105x3
114.5x5
107.5x10 (weird after the first set…)
105x7
Close grip bench press:
20x6
60x6
80x6
90x1
100x9
95x10
Not a bad session to be honest.
Fin.
Hurt my back a little bit last week so training has been a bit random…and I forgot to post here.
Today though.
Db Bench: weights are each hand. And in Kg’s.
16x10
26x10
36x11 pb
46x5 pb. Stopped coz scared. Haha.
Db chest supported row:
46x5
36x9
Dead stop bench to pins:
20x10
60x5
80x3
100x3
110x3
Double overhand full grip deadlift:
70x1
110x1
130x1
150x1
160x1
170x1
180x1
185x1
190x1 - ~415lbs
Fun little session.
https://www.instagram.com/p/CrFXFV5yRKk/?igshid=YmMyMTA2M2Y=
https://www.instagram.com/p/CrFkyvPSQSo/?igshid=YmMyMTA2M2Y=
Dayum.
Day 1 (Thursday here) with new coach…pump city.
3 week conditioning block before I go to the US for a couple weeks. Starting today to fit 3 full weeks in (4x per week, lower upper lower upper)
Squat: 3 minute rests. Killed me.
20x5
20x3
60x3
90x3
120x1@0.5ms
140x1@0.4ms
110x8
110x8
115x8
115x7 pump was literally too much! But speed was still good lol. Just need to be fitter. It’s coming. Shouldn’t have increased weight - standard ego. Haha. Only managed an average rest time if 3:50. Fuark.
Goblet squat: sets completed under continuous tension. 2 minutes rest.
26x12
26x12
Deadlift: 2 minutes rest.
70x2
110x2
150x2
190x2 @0.33
190x2
190x2
190x2
190x2 @0.30. so 10% performance lost by the 5th set. Felt like death. Moved like butter.
Ham curls: 1 minute rest…was meant to be sets of 12. Can’t read evidently. Next time. Good thing too…last set was cramping!
10x10
20x10
20x10
20x10
Standing Calf raise: 1 minute rest. Calves trying to leave my legs by about rep 7 on 3rd set LOL.
22.5x10
22.5x10
22.5x10
Decent. Going to be sore for a few days No doubt. Thats okay, don’t need me legs again until Sundays deadlifts/RDL and Squats 
.
Fin.
Ded.
This seems to be the case for all of my lifts. They feel like a 9.5, then I watch the tape back and they look like a 6. Shrug.
How’s the back feeling?
Yeah it’s feeling ok I think. Was just a burner I’d say.
Legs, or rather most of my leg musculature, pretty sore today. Have gotten a walk in already upon waking, and will get a couple more in as the day progresses. I’ll throw in some more ham curls and some leg extensions at lunchtime for some blood flow…
Then we got upper body session A this afternoon.
Yep.
you really need to get fitter…LOL
light weight baby
Bench:
20x10
20x5
60x5
80x3
100x1
115x1@0.3ms
105x6@7
100x6@6
102.5x6@7
100x6@7
100x6@9 same as squats yesterday in that I just run out of Go! Ha. Managed 3:30 average rest.
Db neutral bench press: 2 minutes rest.
16x8
26x10@7
26x10@8
26x10@9
DB chest flye:
6x15
6x15
6x15
1 minute rest. Burn baby burn.
Bent row: 3 minutes rest.
70x8
80x8@7
80x8@7
82.5x8@7
85x8@8
85x8@9
Db chest supported row: 2 minutes rest.
26x10@7
26x10@8
26x10@9.5
EZY curls: 1 minute rest.
7.5x12
20x12
20x12
20x12@9
17.5x12@9
17.5x12@10
All rests were strict, except bench. Was kinda varied by how long it took to lie down and set up lol.
Pump city. Wow.
Fin.
Very sore today 
Have kept.as active as possible. Seems to be helping. Worked on the car for a while, then serviced it. Then walked the doggos.
Afraid to sit for longer than 30 seconds. 
Deadlift: 3 minutes rest.
70x3
110x3
150x3
180x6
170x6
170x6
170x6
170x6
RDL’s: 2 minutes rest.
110x10
110x10
110x10
Squats: 2 minutes rest. As horrible as they sound after all the deadlift volume.
20x5
60x2
80x2
100x2
110x2
110x2
110x2
110x2
110x2
Bulgarian Split squat: 2 minutes rest. Been a long while since I did these…so started back at rock bottom. Great stretch.
Bodyweight X 10
Bodyweight X 10
Leg extensions: 1 minute rest…which isn’t very long!
10x10
30x10
50x15
50x15
50x15
Seated calf raises: 1 minute rest.
20x20
26x20
40x20
40x20
40x20
Will just go straight to 40 next time. Lol.
Really wasn’t a fan of today’s workout…mostly because it was my first time doing a lot of it lol.
Feet up close grip bench: 2 minutes rest.
20x10
60x10
70x10
80x10
80x10
80x10
75x6 lol. Last set was basically rpe 10 oops
70x11
Wide grip pull-ups: been years…and I was bad. Haha.
105x2
105x2
105x2
105x2
105x2
105x1
105x1
Chinups with a full stretch hang for a second at the bottom:
105x6
105x6 burn!
DB Pullover:
16x10
16x10
16x10
Upright row:
17.5x12
22.5x12
22.5x12
Db tricep press:
16x10
16x15
Joizus.
That concludes week 1 of this block. This volume caper is tough. 
It’s been a while since I ran this much volume and man, it’s an adjustment. I probably went too heavy on a few exercises all told. Lessons learnt. Sticking to the Tight rest times has definitely made me use less weight at times than I thought I’d ever need to use for the rep ranges! So a little bit of a hit to ego for sure, and will test the old discipline as the next two weeks get going…
It’s just an adjustment. I’ve completed some pretty crazy high volume blocks with success in the past, so this should be fine as we go along and move onto the second half of the year.
Onwards!
Squats!
20x5
60x3
90x3
120x1
140x1
112.5x8
112.5x8
112.5x8
112.5x8
No missed reps today. Rest times were: 3, 3.5, 4 minutes.
Goblet squat:
32x12
32x12
Continuous tension. 2 minutes rest strict. 6kg over last week.
Deadlift:
60x3
100x3
140x2
170x2
170x2
170x2
170x2
170x2
Strict 2 minutes rest. Used a full grip too…and no chalk…commy gym.
Leg curl:
14x12
27x12
27x12
27x12
60 seconds rest. Wowsers.
Standing calf raises:
22.5x10
22.5x10
22.5x10
60 seconds rest. Also wowsers…used same weight as last time but with full control on all reps after reading some on this silly calf training thing. Lol.
Good.
Fkn commies
Bench:
20x10
60x6
80x3
100x1
115x1@0.31 (actually 0.01 faster than last week…not that that really is anything).
105x6
105x6
105x6
100x6
100x6
3 minutes rest. Was tough.
Db neutral bench press:
16x10
28.5x10
28.5x10
28.5x10
2.5kg up on last week. 2 minutes rest.
Db chest flye:
8.5x15
8.5x15
8.5x15
Up 2.5kg on last week. 1 minute rest.
Barbell Row:
70x8
82.5x8
85x8
87.5x8
90x8
90x8
Good increases. 3 minutes rest.
DB chest supported row:
26x10
26x10
26x10
Same weight as last week, maybe slightly easier. Which is good going after the rows before it.
Ezy Bar curls:
7.5x12
20x12
20x12
20x12
20x12
20x12 just…
Good increase here also. Bloody hard with 1 minute rest lol.
Good.
Fin.
Seriously good work mate. Must have had a good pump after that lot.
Did indeed…
It’s funny, this week, I am not As sore as last week, despite increasing loads on most things.
Adaptation happens quickly with experience I guess lol.
Leg and Dom’s were crippling last week after days 1&2. Not so much this week…