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  1. J

    2016 Log

    Squat focused lower day Skipped weigh-in 5min knees-up marching, 5min wake-up walk DL, narrow || stance, beltless, heels focal, cluster singles; 1 x10-70. 1 x-120, 170. 15 x1-220. Found the spring again. SSB SQ, sleeves, cluster triples; 1 x3-82, 132. 5x 3-142. Plenty of RIR. Zercher...
  2. J

    2016 Log

    Wednesday rest day 112.1 Daily walks 2 x15min
  3. J

    2016 Log

    Heavy upper day 112.6 feeling bloated in the heat 10min wake-up walk Bench, index on rings, wrist wraps; 1 x10-70. 1 x1-120, 125, 130, 135, 140 (3/4). All of these are getting better slowly. Chin-ups, clustered singles sets; 1 x10-bw. 5 x3-bw+40kgs@9, @9.5, @10, @10, @10. The last cluster...
  4. J

    2016 Log

    Heavy DL day Forgot weigh-in. Heavily fatigued and under recovered. 10min wake-up walk DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 250@9.5. Leaving it here, even if frustrating to do so. Decided to see if moving the bulk of work to Monday’s lets me sufficiently recover each week...
  5. J

    2016 Log

    Rest day 112.1 Daily walks 2 x30min
  6. J

    2016 Log

    Upper accessories day 111.5 heavily fatigued from stressful and high fatigue day yesterday. Will pace things slowly today. 10min wake-up walk Bench, index on rings; 1 x10-70. 3 x4-120@9, 120@9, @9.5. Chin-ups, continuous; 1 x10-bw. 3 x5-bw+25kgs@9, @9, @9.5. Supersetted. Incline bench; 3...
  7. J

    2016 Log

    Lower dominant accessories day 111.5 5min knees-up march, 5min wake-up walk FPDL, medium-V, swing-in, triples; 1 x3-70, 120, 170, 220@7.5, 230@8.5. 3 x1-240@9. Felt good, plenty of room to improve on technique and increase load. SSB SQ, triples, sleeves; 1 x3-82, 132, 162@7, 162@7...
  8. J

    2016 Log

    Rest day 110.6 Daily walks 1 x30min 1 x15min
  9. J

    2016 Log

    Bench and DL day 110.6 I figured I might try to make the four day split work a bit better but be more mindful of RPE and fatigue along the way for lower body. 10min wake-up walk Bench to max, index on rings, wrist wraps; 1 x10-70. 1 x1-120, 125, 130, 135, 140-3/4 rep. Chin-ups...
  10. J

    2016 Log

    Heavy lower day Forgot weigh-in 10min wake-up walk DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 230, 250, 260. Couldn’t get 270 to budge, frustrating but still not recovered from Thursday. DL back offs; 5 x1-230. Seated DL, box+12mats; 3 x5-230. Deficit deads, beltless, 12 mats...
  11. J

    2016 Log

    Rest day 111.6 Daily walks 1 x30min
  12. J

    2016 Log

    Saturday rest day 111.6 Daily walks 2 x15min
  13. J

    2016 Log

    Upper volume day 112.5 10min wake-up walk Bench, index on rings; 1 x10-70. 4 x4-120@8.5, @8, @8, @8. Chin-ups, continuous; 1 x5-bw. 4 x4-bw+25kgs@8, @8.5, @8, @9.5. Supersetted. Incline, index on rings; 3 x4-110. Felt like RIR2 territory. BB rows, strict from floor; 3 x5-120. Doing these...
  14. J

    2016 Log

    Lower volume day 112.9 added more sodium back in. 10min wake-up walk DL clustered singles, turtleshell-V stance; 1 x5-70. 1 x2-120, 170, 220. 5 x1-250. Work rate was slow, still missing the ‘pop’ this past 1-2 weeks. SSB SQ, sleeves, heavy triples; 1 x3-82, 132, 162@7, 162@7.5, 162@7.5...
  15. J

    2016 Log

    Rest day 112.3 Daily walks 1 x30min
  16. J

    2016 Log

    Bench and DL day 112.3 10min wake-up walk Bench to max, index to rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 135@9.5. Better than last week. SG Pendlay rows; 1 x10-70. 4 x3-120. Supersetted. DL to heavy top set, || stance; 1 x1-120, 170, 220, 230, 240, 250@8. Lots of focus on technique...
  17. J

    2016 Log

    DL and SQ day 112.3 feeling ok. 10min wake-up walk Standing banded abs; 1 x10-IE blue band. DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, medium-V 1 x1-270@10. Had to go pretty deep into the tank. Not getting anything from the legs this morning, despite not really being fatigued...
  18. J

    2016 Log

    Rest day 113.0 assuming fibre and sodium from social meal last night. Daily walks 2 x15min
  19. J

    2016 Log

    Saturday rest day 111.6 Daily walks 1 x30min 1 x15min
  20. J

    2016 Log

    Upper dominant accessories day 111.7. Lots of glutes DOMS today. Feeling a bit of general tiredness, same as most Friday mornings. 10min wake-up walk Bench, index on rings; 1 x10-70. 3 x5-120@8.5, @9.5, @9. Seated DLs, box+12 mats; 1 x5-170. 3 x5-200. Must remember to get the bar under the...
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