Recent content by Jester

Max effort upper day 109.4 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125neg, 125neg. Zercher’d them back into the rack. WG pull-ups, lean back form; 1 x 10-bw. 4 x3-bw+15kgs. Standing banded abs; 5 x20-IE blue band. Giant set. WG paused Larsen bench...

Max effort lower and chin ups 109.7 5min wake-up walk Psoas raises; 1 x15-green shorty band DL to max, || stance; 1 x5-70, 120, 170. 1 x1-200, 220, 230, 240, 250 close V, 250 leg press medium V. Felt good with the second single at 250. I need to get my grip back up to par in order to hold...

Rest day 110.9 fibre increase. Mirror test going fine. Daily walks 1 x15min 1 x30min

GPP day 108.8 30mins heavy bag conditioning Daily walks 2 x15min

Upper volume 110.0. Still heavily impaired by the respiratory illness. Breathing is sluggish but opens up a bit once I’m up and about. 10min wake-up walk Bench, paused index on rings; 1 x10-70. 4 x8-90. WG pull-ups; 4 x10, 1 x8-bw. Supersetted. Upright rows; 3 x15-50. CG OHP, buffalo...

Lower body and chin up volume 109.7 head cold is kicking my arse pretty badly. Will probably impact today. 10min wake-up walk Psoas band raises; 1 x15-green shorty power band DL, close V-stance, fixed view between heels, heavy triples; 1 x10-70. 1 x5-120, 170 hook. 3 x3-220. Good form and...

Rest day Forgot weigh-in. Severe head cold Daily walks Nil

Max effort upper day 109.4 5min wake-up walk Bench to max, pinkies on rings; 1 x10-70. 1 x3-100. 1 x1-105, 110, 115@9. Forgot to put butt back down after the un-rack. Back offs; 2 x5-100@9, @9. Seal rows, pinkies on rings, gorilla grip, reset reps; 1 x10-70. 6 x5-90. Supersetted. CG...

Max effort lower day Missed weigh-in 10min wake-up walk Psoas raises: 1 x15-green shorty band DL to max; 1 x10-70. 1 x5-120, 170. 1 x1-220, 230, 240, 250. Lower back just held on through the slowest point. Feeling a bit out of practice but the zercher work on holiday seems to have paid off a...

WG pull-ups, clustered; 10 x5-bw. CG neutral pull-ups; 4 x8-bw. CG push-ups; 4 x10-bw. Supersetted.

Zercher cable squats; 1 x10-31.3. 4 x10-49.9 machine. Zercher cable hinges; 3 x10-40.9 machine. Seated Zercher cable hinges, full ROM; 2 x10-40.9. 2 x10-45.4 machine.

Zercher cable squats; 1 x10-27.2. 3 x10-45.4 machine. Zercher cable hinges; 3 x10-40.9 machine Seated Zercher cable hinges, full ROM; 4 x10-40.9 machine.

WG lat pulldowns; 1 x15-54.5. 3 x10-68.1 machine. Seated DB OHP; 1 x15-15kgs per hand. 3 x10-17.5.kgs. WG seated row; 3 x15-68.1. Seated DB OHP; 1 x15-15kgs per hand. 3 x10-17.5.kgs.

Cable pull throughs; 1 x15-18.2. 3 x15-27.2. Machine. Can go up in load at least one increment. Cable zercher squats; 1 x15-27.2. 3 x15-40.9. Not perfect but better than nothing and better than before. Cable zercher hinges; 1 x 15-27.2. 3 x15-40.9. Found a good groove, nice to be...

Neutral pull-ups, versa’s; 2 x15, 1 x10-bw. Chest press, 4th hole bar angle, 3rd hole seat angle; 3 x15-49.9 machine Cable abs; 3 x10-40.9 machine. Supersetted. One arm cable rows; 2 x10-40.9 machine. Cable abs; 2 x10-40.9 machine. DB upright rows; 2 x12-15kgs.