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  • Writer's pictureJason St Clair Newman

Workout Diary 30th Jan - 5th Feb

Coming off. a big week last week of setting new Rm's in my lifts, I have changed the 5,3,1 routine to eliminate the de-load week, As I autoregulate my training anyway and have done so for a very long time, My volumes change up and down quite regularly and the percentages in this programme aren't above 90% for very long so I don't feel any undue fatigue from the programme or feel the body is going backwards.

I am feeling really good doing it, and the three days a week definitely work well for me in terms of recovery. I can feel coming into sessions I am psyched up to train and have the energy there.

It's still very early days in the #Seasonalstrength programme and I am setting some new goals which will affect how the next stage is programmed but so far, all is on track.

February 1st

A1 - Back Squat

5, 5, 8

66, 101, 115kg

B1 - Bench Press

3 x10

52, 63, 73kg

C1 - Barbell Row

3 x10

60, 63, 65kg

D1 - Band Pull Apart

1 x 100

Light band

D2 - Ab Roller

3 x 10

D3 - DB Pullover

4 x 10

15, 17.5, 20, 24kg

D4 - Seated External Shoulder Rotation

2 x 10


A solid session today, my body felt energised so rode that to get in some extra accessory work and push up the volume. I run all my sessions like this, autoregulating them based on how I feel. When it's on, it's on, and when it isn't I pull back.

February 3rd

A1 - Box Squat

3 x 5

52, 66, 80kg

B1 - Bench Press

3 x 5

68, 80, 90kg

C1 - Weighted Chin Ups

3 x 10

Bodyweight + 3.5kg

D1 - Prone lying Db External Shoulder Rotations

3 x 10


E1 - Close-grip Bench Press

3 x 8


E2 - Bent over Db Row

2 x 10


The bench felt solid, every session just really focused on solid technique and getting the reps in at the same time.

Also pretty happy the Chins are progressing well, although I think it may be getting close to dropping the reps on these, or potentially using the rest-pause method on them to get the volume in

February 5th

A1 - Box Squat

3 x 5

52, 67, 82kg

B1 - Sumo Deadlift

5, 5, 8

90, 102, 116kg

C - Barbell Overhead Press

5, 5, 7

44, 50, 57kg

D - Floor Press - Fat Grip

3 x 8

60, 64, 67kg

E - Cable Face Pull

3 x 8


F - Chest Supported DB Row

4 x 8


Happy with the progress today, again setting some new rep PRs for lifts.

Bought in some fat grip work into my presses, I've been having a bit of trouble with tennis elbow (ironically from passing rugby balls one-handed while coaching) so trying to get this sorted. I also used a cooling method that I picked up from @hubermanlab between my heavier sets. The theory behind it is that cooling the hands (soles of the feet and face are also in this bracket) it produces an increase in strength.

See below for an interesting talk on it.

Huberman Lab - Cold and strength increases

Well, it's too early to say, but after the cooling (I used Hand cooling) I felt good between sets and the weights moved well.

I just used a plastic Ice pack from the freezer and held on to it between my heaviest sets on the Deadlift and Overhead press.

I'm going to keep experimenting with this over the next month and see how it goes.

I think I will notice this most on the Bench Press if it's working.

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