2016 Log

Discussion in 'Training Logs' started by Jester, Jan 3, 2016.

  1. Jester

    Jester Well-Known Member

    New log for the new year ...

    Friday;

    HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 3,3 - 160kg.

    Deads; 3 - 150kg, 3 - 190kg, 3 - 210kg, 1 - 230kg, 4,4,4 - 240kg.

    Sumo; 5,5 - 190kg.


    Saturday;

    HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 4,4 - 160kg.

    Rows; 8,8 - 100kg

    OHP; 8,8 - 60kg


    Sunday;

    HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 4,4 - 160kg.



    Big interstate move for new job. Longer hours once travel is factored in, but it's a case of double the pay for less work and better conditions and prospects. Frikkin' awesome.

    Subsequently, it means some changes to my training; more reps per set (allowing same/more per session volume in a similar amount of time spent training), less deadlift sessions and daily squats will focus on improving 3 and 4 RM's rather than scaling singles (more sets = more breaks between = more time spent = how the f**k do I fit it in).

    6-9 reps per day at around my 3-5RM is basically likely extending the 5 forever, and is going to give me a decent amount of work and volume at a relevant load, for maybe 30mins per day on squats.

    Keeping it simple with two deadlift sessions per week and doing rows and OHP as accessories, 2-3x per week on other days. RDLs will factor in there somewhere too.

    Also, turns out my sumo leverages are pretty great, so am playing around with that a lot and likely a 50-50 split of time spent.
     
  2. Jester

    Jester Well-Known Member

    Monday;

    HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 4,4 - 160kg.

    Sumo 3 - 150kg, 3 - 190kg, 3 - 210kg, 3 - 220kg, 5,5 - 200kg.

    Deads; 3 - 200kg, 3,3 - 240kg.
     
  3. Jester

    Jester Well-Known Member

    Tuesday;

    HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 3,3 - 165kg.

    Deads; 3 - 150kg, 3 - 190kg, 3 - 210kg, 1 - 230kg, 4,4 - 240kg.

    This took an hour, a bit earlier than I normally train.

    Realistically I can probably mimic that time period 3-4 times per week, get in one super-long weekend session (max testing or high volume) and I should be right.
     
  4. Jester

    Jester Well-Known Member

    Wednesday;

    HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 4,4 - 165kg.

    Deads; 3 - 150kg, 3 - 190kg, 3 - 210kg, 1 - 230kg, 4,4 - 240kg.

    Easy.
     
  5. _tim

    _tim Active Member

    Sumos and Deads in the same session.... Educate me, Jester; how do you still have vertebrae in your lumbar spine? I'd think they would shrivel up and turn into powder with that much punishment.

    Major congrats on the promotion! I hope it goes well!
     
  6. Jester

    Jester Well-Known Member

    Cheers, mate. It's actually a new job in my old home town, same deal but different company. Paying twice as much doesn't suck!


    Sumo does nothing on/to/for my spine, to be honest. Almost certainly a function of leverages and hip socket.
     
  7. Jester

    Jester Well-Known Member

    Thursday;

    HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 155kg, 3,3 - 170kg volume PR, rep PR.

    Deads; 3 - 150kg, 3 - 190kg, 3 - 210kg, 1 - 230kg, 3,3 - 250kg.
     
  8. Jester

    Jester Well-Known Member

    Friday;

    HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 155kg, 3,3 - 170kg.

    Deads; 3 - 150kg, 3 - 190kg, 3 - 210kg, 1 - 230kg, 3,3 - 250kg.
     
  9. Jester

    Jester Well-Known Member

    Saturday;

    HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 155kg, 3,3 - 170kg.
     
  10. Jester

    Jester Well-Known Member

    Sunday;

    HBBS; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 155kg, 3,3 - 170kg.
     
  11. Lol

    Lol Super Moderator Staff Member

    How's tricks? You've been quiet for a while. Injury free?
     
  12. mickc1965

    mickc1965 Well-Known Member

  13. Jester

    Jester Well-Known Member

    Cheers, mate.

    Back in my home state, new job, new baby ... maxes are down 15% ...

    FPDL; 5-100kg, 5-150kg, 5,5,5-190kg.

    Paused Front Squat; 5-60kg, 3,3,3,3-100kg.

    Hyper; 10,8 - 10kg

    RDL; 6,6,6-170kg
     
    Last edited: Jul 26, 2016
  14. mickc1965

    mickc1965 Well-Known Member

    Congrats on your new addition
     
  15. Jester

    Jester Well-Known Member

    Cheers mate :)
     
  16. Totentanz

    Totentanz Super Moderator Staff Member

    Congrats on the baby, that's always a good way to destroy your maxes. How's the sleep?
    I'm always jealous of those lucky parents who's children start sleeping through the night early on.
     
  17. Jester

    Jester Well-Known Member

    Sleep? Wassat?
     
  18. Jester

    Jester Well-Known Member

    Deads; 5-100kg, 5-150kg, 5-190kg, 3-220kg, 3x1-230kg, 9x1-235kg.

    SGDL; 4x5-150kg
     
  19. Totentanz

    Totentanz Super Moderator Staff Member

    Exactly.

    Now don't make the same mistake I did and have two back-to-back. Three years without decent sleep isn't fun.
     
  20. Jester

    Jester Well-Known Member

    Paused front squats; 10-60kg, 4x3-100kg.

    Deficit deads; 5-100kg, 5-150kg, 3x6-170kg.
     

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