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  • Writer's pictureJason St Clair Newman

Workout Diary 23rd - 29th Jan 2023

Good week of training, this was the higher percentage of weights being used for

the programme.

The last session of this week marks the last session of the month and almost the first 4 weeks of the 5,3,1 programme (there is a down week to go but the first session for that starts in Feb.

Below are some stats for the month from the Train Heroic App that I use for myself, players and everyday athletes I work with.

You can see how volume has slowly built over the month.

I haven't been using any maximal weights through this block of training

The total volume has been building and you can see how that undulates as the month has gone on. To be fair each session apart from the first three exercises isn't planned and I just go on how much energy I have. The last session today the 29th was the highest volume session for the month because I felt good all session and felt I could handle more work.

But you can see other sessions that were much lower not by plan but just because that was where I felt for that day.

This is, in essence, autoregulating your training, adjusting how much you do base on your energy, mood and how you feel after the warm-up not on a pre-planned workout of defined reps and sets and exercises.

Some days it's on, some days isn't, and adjusting my workout up or down depending on that is I believe the way a person should train.

Too many factors outside of training can affect a planned workout week, so to believe we can just write a "Periodised Programme" where we believe the body will predictably react to it in a certain way and therefore that is what we should do is short-sighted.





Tuesday 25th

A1 - Back Squat

5,3,4

95, 107, 120kg


B1 - Bench Press

3 x 5

60, 68, 78kg


C1 - Bat Wing Rows

3 x 6

17.5kg


D1 - Single arm Cable rear delt

4 x 10

7,9kg


D2 - DB tricep Extension

4 x 10

10kg

D3 - Ab Roller

3 x 10


A solid squat session today, the 120kg felt good, it was a conventional squat, not a box squat, and the rest of the session was more or less dedicated to little muscles around the shoulder joint and upper back.



Friday 27th


A1 - Box Squat

3 x 5

42, 52, 70kg


B1 - Bench Press

5, 3, 6

68, 78, 88kg


C1 - Weighted Chin-ups

3 x 10

Bodyweight + 2kg


D1 - Weighted Dips

3 x 10

16kg


D2 - Bent over Rear Delt Flyes

3 x 10

10kg


E1 - Barbell Shrug

3 x 10

60, 70, 80kg


E2 - Staggered Stance Squat to Hinge

3 x 5

20kg


my Bench felt good today, haven't lost sight of the 140kg goal, so working slowly back towards that and hopefully through it sometime in the future.

Also for the first time plugged in a different hinge/hamstring exercise today which is a Frans Bosch drill for hamstrings which I quite liked and will try for a while.



Sunday 29th


A1 - Box Squat

3 x 5

51, 63, 75kg


B1 - Sumo Deadlift off low pin

5, 3, 7

86, 98, 110kg


C1 - Barbell Overhead Press

5, 3, 5

46, 52, 58kg


D1 - 1-Arm Landmine Row

2 x 10

15kg


D2 - 1/2 Kneeling Landmine Press

2 x 10

15kg


D3 - Close stance Good morning

2 x 10

50kg


E1 - Cable Face pull

3 x 10

21, 22.5, 24kg


E2 - Landmine Anti-Rotation

3 x 10

10, 15, 20kg


F1 - Band Pull Apart

1 x 100

Red band


Felt really good today, reversed around the deadlift and overhead press today, something i felt would work better for me based on last Sunday's session.

I have also shifted to lifting off the lowest pin on the rack, which is something I have been thinking about based on what Dan John had discussed that he does with lifters who are over a certain age.

It doesn't mean I won't lift from the floor ever but on my heaviest lifts, it feels better for my lower back and Sacroiliac Joint. It's important to remember I'm not trying to be a powerlifter or compete in which case I would lift off of the floor as that is what's required in a powerlifting meet.

I also got a new Landmine attachment for the #tripleJgaragegym which I was playing around with today. Very happy with it, just adds some movements in there that I like and will use with players in the future.




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