Recent content by Jester

Max effort upper day Skipped weigh-in 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x120, 130, 135, 140, 140. Better groove on the second rep, reasonably happy. Chin-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x3-bw+30kgs@10, @10, @10, @10, @10. Supersetted. Larsen press; 2...

Max effort lower day 110.4 10min knees up marching Hanging leg raises; 1 x10-bw. DL to max, medium-V stance, heels focal point; 1 x5-70, 120, 170. 1 x1-220, 230, 240, 250, 260, 270@9 speed. Moved the belt below ribs for 270. Had a lot more speed than last week. I’ll aim for 280 next week...

Arms and rucking Missed weigh-in Seated supine DB curls; 2 x10-DB+10kgs. Seated band overhead extensions; 2 x15-green Rogue band. Supersetted. Daily walks 1 x90mins, forgot vest 1 x15mins

Volume upper day 110.8 10min wake-up walk Bench, index on rings; 1 x10-70. 3 x6-110@7, @7, @7. 45deg pull-ups, rest-pause as required; 4 x20-bw. Neck extensions; 3 x25-25kgs. Giant set. Bench, cont.; 3 x6-110@8, @8, @8. Seated DL, box+6mats+6EVA, controlled tempo; 3 x8-170. Supersetted...

Volume lower 111.1 started a few minutes later than normal to get the gut cleared. Swelling in the right knees from the last two weeks is slowing dissipating but it’s taking a while. It’s mainly impacting knees over toes ROM. 5min knees up marching, 5min wake-up walk DL, medium-V stance...

Max effort upper day 112.5 higher than expected but just due to higher fibre load in gut I believe. 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135, 140@9.5. Best it’s felt so far. Chin-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x3-bw+30kgs@10, @10, @10...

Max effort lower day 111.4 but sodium fluffy from weekend. No power due to weather which also left me considerably under slept ongoing for about 5 days now. Will keep it simple today. 10min knees up marching DL to max, || stance; 1 x5-70, 120, 170. 3 x1-220. Medium-V stance; 1 x1-250, 260...

Volume upper day 110.3 poor sleep due to insane wind 5min wake-up walk Bench, index on rings; 1 x10-70. 3 x6-110@8, @8, @8. Pull-ups, 45deg; 4 x14-bw. Neck extensions; 3 x20-25kgs. Giant set. Bench, cont.: 3 x6-110@8.5, @8.5, @8. Seated DL, box+6mats&6EVA; 3 x10-170. Supersetted...

Volume lower day 109.8 5mins knees up marching, 5min wake-up walk. DL with bands, || stance; 1 x10-70, 70+red IE shorty. 1 x5-120+red IE shorty, 170+ red shorty. 5 x2-200+red IE shorty. 1 x5-170+red IE shorty. Just need to build my work capacity up. SSB SQ, close stance, oly shoes...

Max effort upper day Skipped weigh in Back from a long weekend that went a day longer than planned due to flight cancellation. Missed yesteday as a result. Feeling pretty shit physically due to travel, pending work stress. 10min wake-up walk Bench, index on rings; 1 x10-70. 1 x5-100. 1...

Volume lower day 110.8 5min knees up marching, 5min wake-up walk Hanging leg raises; 1 x10-bw. DL, || stance, pull-in, heels focal point; 1 x10-70, 120. 1 x5-170, 220. 10 x1-250 cluster singles. SSB SQ, close stance, oly shoes, beltless; 3 x8-112. Taking them all the way down with a...

Max effort upper day 110.4 10min wake-up walk Bench, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135, 140@9.5 speed. Not a pause but a very clean rep otherwise. Good to hit this after a long road back. Chin-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x2-bw+30kgs@9, @9, @9, @9, @9...

Max effort lower day 110.8 a bit of fatigue from under sleeping 5min knees up marching, 5min wake-up walk DL to max, || stance, heels focal point; 1 x10-70. 1 x5-120, 170. 1 x1-220, 250, 270@9 speed, RIR0.5. Third attempt. Was interrupted after 250 and took me a minute to get my groove...

Upper volume day 110.3 10min wake-up walk Bench, index on rings; 1 x10-70. 2 x6-110@8, @7, @8. 45deg pull-ups; 4 x14-bw. Neck extensions; 3 x25-25kgs. Giant set. Bench, cont.; 3 x6-110@7, @7, @7. Seated DLs, box+6mats&6EVA; 3 x8-170. Supersetted. Overhead band extension; 2 x20-purple...

Lower volume day 110.3 5min knees up marching, 5min wake-up walk DL, || stance, tempo balance pull-in technique, heel focal point; 1 x10-70, 120. 1 x5-170, 220. 10 x1-250 cluster singles. Just working on reducing the refractory period between reps. SSB SQ, close stance knees forward...