Monday March 24
Comp squat
265 x 5 at 7.5
265 x 4 x 4 at 7
Squats feeling good
SLDL
295 x 5 at 8
295 x 4
Copenhagen planks
Ab wheel, 5 sets. Getting a few more reps here the last few weeks.
HIIT, 5 minute warm up, 3 minutes on, 1 minute off, 5 rounds, 5 minute cool down
Tuesday March 27th
Press w belt.
65kg x 5 at 8, 65kg x 4 x 3
Spoto bench
97kg x 4 x 3
Pendlay row
79kg x 6, 73kg x 6
Concentration curls
15 minutes LISS cardio
Saturday March 29
Back in town after a short business trip
Deadlift w belt
350x5 at 7.5, 350x4
Deadlifts are feeling more natural, might be getting back in the groove here
paused lbbs
220x5 at 8, 220 x 4
band assisted razor curls on the GHD
band pull throughs.
Sunday March 30
HIIT cardio
5 minute warm up
2 rounds of 10 minutes on, 3 minutes off
5 minute cool down
Monday, April 1 2025
15 minute walk over lunch at work. About a mile in length.
Comp bench
230 x 5 at 9
When I saw an at 9 set I got pretty excitied, though maybe I could hit 235+. Alas, 230 was good enough 
paused incline bench
165 x 6 x 2 at 8
band assisted pull ups
temp french press
50 x a bunch
Tuesday, April 1
comp squat
285 x 5 at 9.
Felt really good here. It was more like an 8.5 or so but trying to stay steady as she goes getting back into heavy LBBS. e1RM trend is definitely in the right direction.
SLDL
295 x 5 at 8
copenhagen planks
ab wheel work
40 minutes LISS on the bike. Called for 50 but I had enough at 40 minutes lol
Wednesday, April 2
Aerobic intervals
5 min warm up
3:00 work / 1:00 rest, 5 rounds
5 min cool off.
Back in the saddle again after a trip to Napa, CA
530 temp feet up bench
175 x 5 at 8
Lat pull down
95 lbs x 10 at 8
45 lbs for 40sec, 60sec rest, 4 rounds. Didn’t make it all 40 seconds for all rounds.
Seated dumbbell press
80 (40 in each hand) x 10 at 9
15 x 40 seconds of effort, 60 seconds rest. Again, didn’t make 40 seconds for most sets before we got to 40 seconds.
HIIT
5 min warmup
10 minutes on, 1 minute off, 2 rounda
5 min cool down