2016 Log

Bench and DL support


112.1

10min wake-up walk


Bench, index on rings, EMOM heavy singles; 1 x10-70. 1 x1-120. 7 x1-130. Stuffed up positioning for the last rep and called it there. Aiming to get to 10 and will micro-load based on average RIR.


Pendlay rows; 1 x5-70. 3 x5-120. Plenty of room to load. Trying to find the balance between work on the back and not overly DL’ing it up will take a few sessions.


DL to heavy single, || stance; 1 x1-120, 170, 220, 230, 240, 250. Did a few extra slack pulls practices. Still work to do in converting the counter balance into bar-bend.


Incline bench, sink-pause, pinkies to rings; 2 x5, 1 x4-100.
Super WG pull-ups, lean back, gorilla grip; 3 x6-bw.
Supersetted.


Hanging leg raises; 2 x15-bw.


Daily walks
Nil, extreme heat
 
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Rest day


112.4 social food yesterday, a bit overloaded in gut and with sodium.


Daily walks
2 x30min
 
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Lower dominant everything day


112.3

5min wake-up walk


DL, heavy singles, || stance; 1 x10-70. 1 x1-120, 170, 220, 220, 4 x1-250. Practicing the bar bend and slack pull. Wasted a bit of time but I really want to get it back to apex levels.


SSB SQ, sleeves, clustered triples; 1 x3-82. 4 x3-142. RPE circa 5-6. I’ll bumo for next week.


2ct super-wide Bench, index on rings; 1 x5-70. 3 x4-90. Keeping RPE low to start with.
BB rows, head down; 1 x5-120. 3 x5-140.
Supersetted.


CG axle hypers, #8 50deg; 2 x10-80.
Standing banded abs, SSB leg brace; 2 x20-IE blue band.
Supersetted.


Thoughts;

Rows to go on Monday and Thursday, vertical pulls on Tuesday and Friday. Probably squats on Tuesday as well and Nightmare DLs on Friday, without anything beyond the squat top set on Tuesday for axial loading.



Daily walks
2 x15min
 
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Volume day


112.3

10min wake-up walk


Incline bench, index to rings; 1 x10-70. 3 x5-110.@9, @9, @9.5.
Chin-ups; 1 x10-bw. 3 x8-bw+15kgs@9, @9, @9.5.
Supersetted.


Nightmare DL, 2pump & rep; 1 x1-70, 120, 170. 4 x1-200.


DB preachers; 3 x8-DB+12.5kgs.
JM press; 3 x8-45kgs.
Neck extensions; 3 x20-30kgs.
Belt squats, knees forward, toes out a bit; 3 x10-125kgs.
Giant set.


Daily walks
2 x15min
 
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DL focused day


Skipped weigh-in. Guy is really unhappy after too many greens, FODMAPs and fibre for a few days.

10min wake-up walk


DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 240, 250, 260, 270@9.5 speed. Got it on the first go around. Not a grinder but not speedy, just had to hold the brace. No issues with the break.

Back offs; 1 x5-230. Plenty of RIR in the tank. This is a good trade off between load exposure volume, and improving my bracing endurance.


RDLs, beltless; 2 x5-180.


4-2-0 Tempo Larsen bench; 1 x4-70. 3
x4-80.
Woolam rows; 3 x3-150. Add a rep to each set next week.
Supersetted.


Leg extension; 2 x16-40.
Leg curls; 2 x12-30.
Sit-ups, plate behind head, 6mats; 2 x10-bw+10kgs.
Giant set. Probably add a third round back in for next week.




Daily walks
1 x30min
 
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Bench focused day


112.0

10min wake-up walk


Bench, index on rings, heavy singles EMOM; 1 x10-70. 1 x1-120. 8 x1-130.


Chin-ups, clustered singles EMOM; 1 x5-70. 1 x1-bw+20kgs. 10 x1-bw+40kgs. Mostly RIR1 up until the last three which were all @0.


Zercher squats: 2 x5-70. Going to add mats next week. If the setup doesn’t get resolved then I will go back to front squats.


WG neutral pull-ups; 3 x8-bw.
Incline bench, sink pause, pinkies with on rings; 3 x5-100.
Supersetted.



Hanging leg raises; 2 x15-bw.



Daily walks
1 x30min
1 x15min
 
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Lower focused accessories day


Forgot weigh-in. Absurdly hot and humid this morning. Will pace things, the garage is close to 30c.

10min wake-up walk


DL to heavy singles-clustered triple, || stance; 1 x5-70. 1 x3-120, 170, 220, 250. The first at 250 moved like molasses. I realised I wasn’t bringing my knees forward and did that for the next, then it moved like the heated sword through butter.


SSB SQ, sleeves, clustered sets of triples; 1
X3-82. 4 x3-152.


2ct bench; 1 x5-70. 3 x2-120@8.5, @8, @8.
BB rows; 4 x7-140.
Supersetted.


CG axle hypers, #8 50deg; 2 x10-80. Tucking the chin strongly continues to work really well for targeting the erectors.
Sit-ups, plate behind head, 6mats; 2 x10-bw+10kgs.
Supersetted.


Daily walks
1 x15min
 
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Upper focused accessory day

112.3

10min wake-up walk


Incline bench; 1 x10-70. 2 x5-110@9, 8.5,
CG chin-ups, continuous; 1 x5-bw. 3 x5-bw+25kgs@9, @9, @9.5. A nice variation to the Tuesday’s grip width.
Supersetted.


Nightmare DLs, 2pump&rep, hook grip; 1 x1-70, 120, 170. 5 x1-200. Might add 2.5kgs next week. Rate of load increase won’t need to be too severe for these, given the heavily fatigued state of execution.


OHP, pinkies on rings; 1 x4-70. Slight push press action, my goal atm is to use the heavy controlled eccentric to get my shoulders use to moving this way again in an optimal(ish) bar path.


DB preachers; 3 x9-DB+12.5kgs.
JM press, paused; 3 x8-45kgs.
Belt squats, squat wedge; 3 x8-125kgs.
Neck extensions, increased ROM; 3 x15-30kgs.
Giant set.



Daily walks
2 x15min
 
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DL focused day

Skipped weigh-in. Too sodium loaded to care. Overslept a bit. Feeling very under slept and under recovered. Significant dispute at work impacting things, and probably should avoid alcohol moving forward - it seems to really disrupt training these days.

10min wake-up walk


DL to max, || stance; 1 x5-70, 120. 1 x1-170, 220, 250, 260, 270@9.5 speed.

Back off set; 1 x6-230. Nothing is moving quickly today but the work still has to be done.


RDLs, beltless; 2 x5-180.


4-2-0 tempo Larsen bench; 3 x4-90.
Woolam rows; 3 x3-150.
Supersetted.
These rows might be better as turtleshell off the floor.


Leg extension; 2 x15-40.
Leg curls; 2 x12-30.
Sit-ups, plate behind head; 2 x12-bw+10kgs.
Giant set.



Daily walks
2 x15min
 
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Bench and back day


112.9 severe gastric bloating overnight. Not sure what I ate but it caused gas and pain so bad it woke me up and kept me awake. Sodium high from recent social events. Things will tilt back down soon. Definitely have some extra muscle compared to a few months back as well.

5min wake-up walk


Bench, index on rings, EMOM clustered singles; 1 x10-70. 1 x1-120. 8 x1-130.


Chin-ups, EMOM clustered singles; 1 x5-bw. 1 x1-bw+20kgs. 10 x1-bw+40kgs.

Gut discomfort significantly impacting me.


Incline press, pinkies on rings, sink pause; 3 x5-100.

WG chin-ups; 3 x10-bw.
Supersetted.


Standing jumps; 1 x10-bw+2 x15kg plates.
Hanging leg raises; 1 x15-bw.
Supersetted.


Daily walks
1 x30min
 
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Lower focused accessories day


112.6 right hip flexor flexor inflammation is really frustrating things at the moment.

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


DL to heavy clustered top set, || stance; 1 x5-70, 120. 1 x3-170, 220. 5 x1-250.


SSB, sleeves, clustered triples; 1 x3-82. 4 x3-152@7, @7, @7, @7. Just want to take slightly lower for the next two weeks before a minor load bump.


BB rows; 4 x5-150. I need stronger forearms and brachi’s.
2ct bench, index on rings; 1 x5-70. 3 x2-120@9, @8, @8.
Supersetted.


CG axle hypers, #8 50deg; 1 x10-90kgs.
Bench-sit-ups, legs pad-locked; 1 x15-bw. Felt really good and better than on the floor. Will add 5kgs next time. Definitely worked the frustrated flexor. A few sessions will tell me if it’s helpful or obstructive.
Supersetted.


Daily walks
1 x15min
 
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Upper focused accessories day


111.9

10min wake-up walk


Incline press, pinkies on rings; 1 x10. 3 x5-110@9, @9, @9.


CG chin-ups, max-stim protocol; 1 x5-bw. 15 x1-bw+25kgs.


Nightmare DLs. 2pumps&rep, hook; 1 x1-70, 120, 170. 4 x1-210. No pop today, probably means yesterday was effective.


DB preachers; 2 x6-DB+13.75kgs.
CG triceps press; 2 x6-60kgs.
Belt squats, close stance, knees forward, 6mat deficit; 2 x5-125.
Neck extensions; 2 x20-30kgs.
Giant sets.



Daily walks
 
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