2016 Log

[Jester]

DL and SQ day


Skipped weigh-in.

5min knees up marching, 5min wake-up walk

Standing banded abs; 1 x10-IE blue band.


DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, 270, 290@9. Haven’t hit this weight in a long time. About 4 years I think. Might have had 300 in the tank but not worth YOLOing. A very clean pull with great slack pull and leg drive. Feels great.

Back offs; 2 x1-270@9.


SSB SQ to heavy triple, sleeves; 1 x3-82, 132. 2 x2-182@8.5, @9. Will push the doubles into triples next week.

Chin-ups, reset reps; 1 x5-bw.

SSB SQ Back offs; 1 x5-162@8.5. Slightly narrower to make sure the hips stacked a little rather than being unsupported in the hole.


Chin-ups, reset reps; 1 x3-bw+20kgs.


SSB GMs; 2 x6-162.5@8, @8. 2nd set didn’t feel quite as good. Just need to add reps per set here.


Chin-ups, reset reps; 4 x2-40@9.5, @9,5, @9.5, @10. 1 x5-bw+20.
Leg extensions; 4 x15-35.
Supersetted.


Standing pulley abs; 3 x12-50.



Daily walks
1 x15min

 

[Jester]

Bench and DL day

Skipped weigh-in


10min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 140-3/4 rep. 130 was solid, 140 the bar felt slippery (sweat), and was losing my groove on the rep.

WG pull-ups, lean back, gorilla grip; 1 x5-bw. 3 x5-bw+10kg vest. 1 x5-bw. Things were a bit tight in the garage to setup the seal rows today. This doesn’t quite hit the upper back in the same way though. And might be a bit too much work to recover from for Thursday vertical pulling.
Supersetted.


DL to heavy triple; || stance; 1 x1-70, 120, 170, 220. 1 x3-250@8.5 gotta remember to keep the hips high and get the quads into the break.


Incline bench; 4 x5-105.
Neck extensions; 4 x10-40kgs, minor assistance.
Standing banded crunches; 4 x25-IE blue band.
Giant set.


Daily walks
1 x30min

 

[Jester]

Lower dominant assistance day

111.6

5min knees up marching, 5min wake-up walk

Standing banded abs; 1 x10-IE blue band.


DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170, 220, 250. 4 x1-270. Probably @8.5-9 speed across.


3ct SSB SQ, sleeves, heavy triples; 1 x3-82, 132, 162@7.5, 162@7.5, 162@7.5. Felt hard but rep speed was solid.


Chin-ups, continuous; 1 x5-bw. 4 x4-bw+25kgs@9, @9, @9, @9.5. Much better reps than Monday.
3ct bench, index on rings, triples; 1 x5-70. 4 x3-105.
Supersetted.


RDLs; 3 x4-170+IE shorty red bands. These were extremely hard. Mental note to widen my grip slightly, as the old broken rib started to feel uncomfortable with the compression.


SG hypers, #7 50deg; 3 x9-90.


Leg curls; 3 x10-40.


Daily walks
1 x15min

 

[Jester]

Upper dominant assistance day


113.0 not sure what’s going on here. Sodium perhaps. Definitely need to bring calories down though.


10min wake-up walk


Bench, index on rings; 1 x10-70. 3 x4, 1 x3-120. Starting to build consistency on the new bench.
SG turtleshell rows; 1 x5-120. 4 x5-130. These hit the upper back beat down to mid-shin somewhere, rather than just above the surface.
Supersetted.


Incline bench; 3 x4-105.
CG Rubish hypers, #7 50deg; 3 x4-120. Big load bump and it felt right on point.
Supersetted.


Belt squats, SSB stance; 3 x12-125+red band.
Seated OHP; 2 x10, 1 x8-50. Still trying to figure out the right position here.
Neck extensions, full ROM; 1 x10-30kgs.
Giant set.


Belt squats, narrow stance; 1 x10-100.
DB Preacher curls; 1 x8-DB+10kgs.
Overhead band extensions; 1 x15-IE blue band.
Giant set.


Daily walks