Wednesday
Stronger, doing reps and set PBs yet tough as f**k
Hatfield Squat
bar x 12, 110kg x 8, 200kg x 8, 300kg x 12 and then 420kg/926lbs x 2 x 4
The last two sets involve sitting there a LOT questioning life choices or, after, laying on the floor
Leg Press
240kg x 8, 440kg x 8 and 640kg/1410lbs x 8
Stronger, doing reps and set PBs yet tough as f**k
Hatfield Squat
bar x 12, 110kg x 8, 200kg x 8, 300kg x 12 and then 420kg/926lbs x 2 x 4
The last two sets involve sitting there a LOT questioning life choices or, after, laying on the floor
Leg Press
240kg x 8, 440kg x 8 and 640kg/1410lbs x 8
Thursday
Possibly hottest day of 2026 to date
Dumbbell / Iso Bench Press
25kg 12, 35kg x 10 / 60kg@ x 8, 82.5kg x 7 (all Iso BP reps from 'in the hole' / off stops)
Chest Supported Rows
to 192.5kg x 5 r/p + an attempt at 222.5kg/489.5lbs x (not quite) 1
Hammer Dumbbell Curls
10kg x 20, 25kg x 10, 50kg x 10 and 80kg/176lbs x 9
Possibly hottest day of 2026 to date
Dumbbell / Iso Bench Press
25kg 12, 35kg x 10 / 60kg@ x 8, 82.5kg x 7 (all Iso BP reps from 'in the hole' / off stops)
Chest Supported Rows
to 192.5kg x 5 r/p + an attempt at 222.5kg/489.5lbs x (not quite) 1
Hammer Dumbbell Curls
10kg x 20, 25kg x 10, 50kg x 10 and 80kg/176lbs x 9
Sunday
It doesn't get any easier (high level performance doesn't feel nice) but it DOES get done
Hatfield Squats
to 425kg/935lbs x 2 x 4 (all PBs)
I've noticed, as hard as this is, I AM getting a little quicker time wise
Lying Leg Curls
8p x 8, 18p 9 (3 reps at a time)
s/s
Leg Extensions
1/2 stack x 12, stack x 12 (all done from dead stop for 'in the hole' strength)
It doesn't get any easier (high level performance doesn't feel nice) but it DOES get done
Hatfield Squats
to 425kg/935lbs x 2 x 4 (all PBs)
I've noticed, as hard as this is, I AM getting a little quicker time wise
Lying Leg Curls
8p x 8, 18p 9 (3 reps at a time)
s/s
Leg Extensions
1/2 stack x 12, stack x 12 (all done from dead stop for 'in the hole' strength)
Monday
Aching rib annoyed me for a bit
Seated Press
to 130kg/286lbs x 4 hardish reps.
I'm almost throwing up 60 and 90kg
One arm tricep pressdowns on MA machine
to 12p x 12 reps @
Dumbbell Wrist Curls - flexors
Felt strong on these. Left arm was PUMPED!
to 45kg/99lb x 12 @
Aching rib annoyed me for a bit
Seated Press
to 130kg/286lbs x 4 hardish reps.
I'm almost throwing up 60 and 90kg
One arm tricep pressdowns on MA machine
to 12p x 12 reps @
Dumbbell Wrist Curls - flexors
Felt strong on these. Left arm was PUMPED!
to 45kg/99lb x 12 @
Wednesday
With family yesterday and defeated by the biggest mixed grill I've ever attempted lol. Absolutely smashed at gym today. Rib aches, let arm aches etc. The only way forward is to NOT squat aty this level 2x a week. I need to recover
Hatfield Squat
to 430kg/946lbs x 4 (PB etc but no 2nd set. I was cooked)
Leg Press
to 630kg/1386lbs x 12
With family yesterday and defeated by the biggest mixed grill I've ever attempted lol. Absolutely smashed at gym today. Rib aches, let arm aches etc. The only way forward is to NOT squat aty this level 2x a week. I need to recover
Hatfield Squat
to 430kg/946lbs x 4 (PB etc but no 2nd set. I was cooked)
Leg Press
to 630kg/1386lbs x 12
Sunday
Needed the time off as squatting 900+lbs 2x a week was just too much. Who knew lol
Hatfield Squat
w/up bar x 12, 110kg x 8, 200kg x 8, 300kg x 1 (so 'light' I thought I'd mis-loaded), 435kg/959lbs x 4 (rep weight PB). Vid by me and also by a buddy. No need to lay on the floor this time. One to two more week and I'll try 480-500kg/1100lbs x 1
Lying Leg Curls
9p x 8, stack x 6 r/p
Leg Extensions
1/2 stack x 12, stack x 12, 3/4 (150lbs) stack x 8 reps each leg
Needed the time off as squatting 900+lbs 2x a week was just too much. Who knew lol
Hatfield Squat
w/up bar x 12, 110kg x 8, 200kg x 8, 300kg x 1 (so 'light' I thought I'd mis-loaded), 435kg/959lbs x 4 (rep weight PB). Vid by me and also by a buddy. No need to lay on the floor this time. One to two more week and I'll try 480-500kg/1100lbs x 1
Lying Leg Curls
9p x 8, stack x 6 r/p
Leg Extensions
1/2 stack x 12, stack x 12, 3/4 (150lbs) stack x 8 reps each leg
Friday
Stomach off and I wasn't feeling it at all. Trained in my home gym.
Close Grip Barbell Bench Press
I own a proper flat bench with 'sticky' ''fat pad'' by Mira Fit. Took a minute to adjust.
to 140kg/308lbs x 3 x 4
Chest Supported Rows
My bench is actually better than the usual set up. But went a tad lighter
to 180kg/396lbs x 6
Dumbbell Hammer Curls
Went light
to 50kg/110lbs x 8
Stomach off and I wasn't feeling it at all. Trained in my home gym.
Close Grip Barbell Bench Press
I own a proper flat bench with 'sticky' ''fat pad'' by Mira Fit. Took a minute to adjust.
to 140kg/308lbs x 3 x 4
Chest Supported Rows
My bench is actually better than the usual set up. But went a tad lighter
to 180kg/396lbs x 6
Dumbbell Hammer Curls
Went light
to 50kg/110lbs x 8
Monday
Yesterday sponsoring a class at a BB comp. Today at the gym. Never stop
Seated Press
Might be time to back off here. Wanted 6
to 130kg/286lbs x 3
1-arm Tricep pushdown on m/a mach
to 13p x 12 R, 11p x 12 L. Solid
Reverse Dumbbell Wrist Curls
to 35kg/77lbs x 10@
Yesterday sponsoring a class at a BB comp. Today at the gym. Never stop
Seated Press
Might be time to back off here. Wanted 6
to 130kg/286lbs x 3
1-arm Tricep pushdown on m/a mach
to 13p x 12 R, 11p x 12 L. Solid
Reverse Dumbbell Wrist Curls
to 35kg/77lbs x 10@