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  1. J

    2016 Log

    Rest day 110.0 Daily walks 1 x30min 1 x45min
  2. J

    2016 Log

    Max effort upper day 110.3 5min wake-up to all, knees up marching Feeling ok but still stress-loaded and will be for about a month. General thoughts: more heavy DL reps for Monday and with bands, feet pointing straighter. BB does in turtleshell position to build capacity in lower back...
  3. J

    2016 Log

    Max effort lower 109.8 lots of fiber intake the last couple of days. Mirror test looking good. 10min wake-up walk, knees up marching DL to max, close minor-V stance, slack pull; 1 x5-70, 120. 1 x1-170, 200, 220 hook, 240, 250, 260, 270@9.5. Right hip and adductor was a little off and tight...
  4. J

    2016 Log

    Rest day 109.3 Daily walks Nil, high activity levels
  5. J

    2016 Log

    GPP day 109.6 35min heavy bag work Super WG pull-ups; 5 x5-, 2 x12-bw. Might be a bad idea, not sure yet. Daily walks 1 x30min
  6. J

    2016 Log

    Upper body volume 109.6 overslept alarm by 30min. Work stress impacting energy and fatigue heavily. 5min wake-up walk knees up march Bench, paused, index on rings; 1 x10-70. 3 x8-100. Seated DL, 6 mats & 8 EVA; 1 x10-170. 3 x8-200. Supersetted. WG pull-ups, gorilla grip; 3 x8-bw...
  7. J

    2016 Log

    Lower body volume; 109.5 5min wake-up walk knees up DLs heavy singles@90%, close minor-V, slack pull; 1 x5-70, 120. 1 x1-170, 200 hook, 220. 10 x1-240. BB SQ, heavy singles@90%, belt & oly shoes; 1 x1-70. 5 x1-120. Need to use the Buffalo bar, my straight bar just rolls too much...
  8. J

    2016 Log

    Max effort upper day 109.5 lower back is a bit tight on account of slouching too much last night on the couch in a shit position. 5min wake-up walk, knees up marching Bench to max, close grip; 1 x10-70. 1 x3-100. 1 x1-110, 115, 115, 115. WG pull-ups, lean back; 6 x7-bw. Standing banded...
  9. J

    2016 Log

    Max effort lower day 111.4 high sodium the past two days 10min wake-up walk, knees up marching DL to max, close minor-V stance, slack pull; 1 x5-70, 120. 1 x1-170, 200, 220 hook, 250, 270@9. Body weight and as slightly forward shifted on the first attempt. No issues on the second, happy...
  10. J

    2016 Log

    GPP day 109.7 1 x30min heavy bag conditioning Daily walks
  11. J

    2016 Log

    Upper volume day 110.0 10min wake-up walk, knees up marching Bench, paused, index on rings; 1 x10-70. 3 x10-90. 2.5kg bump next week. Seated DL, 6 mats + 8 EVA; 4 x10-170. Increased ROM by 2x EVA. Hit the spot. Will add 10kg load next week. Supersetted. WG neutral pull-ups, lean back, Fat...
  12. J

    2016 Log

    Volume lower and chin-ups day 109.1 10min wake-up walk Psoas raises; 1 x10-IE shorty blue band DL, close-V stance, slack pull; 1 x5-70, 120, 170 hook. 1 x3-220. 4 x2-240. Bringing the bar to the shins for setup is making a massive difference on the initial leg drive. Zercher SQ, oly...
  13. J

    2016 Log

    Rest day 110.1 Daily walks 2 x30min
  14. J

    2016 Log

    Upper body max day 110.6 slept ok but not quite long enough. 10min wake-up walk Ended up starting about 15mins late, from deep sleep. Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120. 5 x1-125. WG pull-ups, lean back; 4 x6-bw. Standing banded abs, no support, mid-width stance...
  15. J

    2016 Log

    Max effort lower and chin-up day 111.0 getting fluffy. Am finding it hard to re-embrace a cut and the impact to numbers but need to get my shit together. Rested but low sleep. Went down late and woke up early. 10min wake-up walk Psoas raises; 1 x10-IE shorty blue power band DL to max...
  16. J

    2016 Log

    Rest day 110.8 Daily walks Nil
  17. J

    2016 Log

    GPP day Misses weigh-in 1 x30min heavy bag conditioning Daily walks 4hrs shopping
  18. J

    2016 Log

    Upper body volume day 110.4. Lots of fatigue from yesterday’s session. 10min wake-up walk Bench, index to rings; 1 x10-70. 3 x9-90. Up to 10s next week. Seated DLs, 6+6mats; 4 x10-170. Supersetted. WG neutral pull-ups, Fat Grippz, max-stim protocol; 1 x30-bw. Thicker grip took some...
  19. J

    2016 Log

    Lower body and chins volume day 110.0 10min wake-up walk Psoas raises; 1 x10-blue IE shorty power band DL, close minor-V stance slack pull; 1 x5-70, 120, 170. 1 x10-220. FPDL, beltless; 2 x10-170. Things starting to feel really good. SSB SQ, ATG paused, oly shoes; 2 x8-102. SSB GMs; 2...
  20. J

    2016 Log

    Rest day Slept in, missed weigh-in Daily walks 1 x30min
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