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2016 Log
- Thread starter Jester
- Start date
Max effort lower and chin ups
109.7
5min wake-up walk
Psoas raises; 1 x15-green shorty band
DL to max, || stance; 1 x5-70, 120, 170. 1 x1-200, 220, 230, 240, 250 close V, 250 leg press medium V. Felt good with the second single at 250. I need to get my grip back up to par in order to hold the bar slack better once it’s out. @8.5.
Back offs; 1 x5-220. Good practice for the break and drive here. My hip flexors might need a warmup set at the start of sessions based on this feedback.
Buffalo LBBS; 1 x5-72, 122, 132, 132. Need more wide stance practice and adductor development.
Chin-ups, reset reps; 1 x5-bw, bw+25kgs.
Axle hypers, #8, 50deg, reset reps; 1 x5-100.
Belt squats, paused; 1 x12-125.
Step ups, box+6 mats; 2 x10-bw+30kg plates.
Chin-ups cont.; 2 x3-30kgs.
Supersetted.
Axle hypers to move to SG again for ROM purposes.
Chin-ups definitely hampered by lots of biceps on Friday but they’ll adapt pretty quickly I think.
Squats need posterior chain rebuilding on Thursdays. Possibly cambered bar to come in for GMs.
Need to keep supersetting in the chins with squats. That will enable the back off WG sets for step ups. Unsure if I prefer plates or SSB for those.
Daily walks
1 x30min
Lunch
WG chin-ups; 2 x10-bw.
109.7
5min wake-up walk
Psoas raises; 1 x15-green shorty band
DL to max, || stance; 1 x5-70, 120, 170. 1 x1-200, 220, 230, 240, 250 close V, 250 leg press medium V. Felt good with the second single at 250. I need to get my grip back up to par in order to hold the bar slack better once it’s out. @8.5.
Back offs; 1 x5-220. Good practice for the break and drive here. My hip flexors might need a warmup set at the start of sessions based on this feedback.
Buffalo LBBS; 1 x5-72, 122, 132, 132. Need more wide stance practice and adductor development.
Chin-ups, reset reps; 1 x5-bw, bw+25kgs.
Axle hypers, #8, 50deg, reset reps; 1 x5-100.
Belt squats, paused; 1 x12-125.
Step ups, box+6 mats; 2 x10-bw+30kg plates.
Chin-ups cont.; 2 x3-30kgs.
Supersetted.
Axle hypers to move to SG again for ROM purposes.
Chin-ups definitely hampered by lots of biceps on Friday but they’ll adapt pretty quickly I think.
Squats need posterior chain rebuilding on Thursdays. Possibly cambered bar to come in for GMs.
Need to keep supersetting in the chins with squats. That will enable the back off WG sets for step ups. Unsure if I prefer plates or SSB for those.
Daily walks
1 x30min
Lunch
WG chin-ups; 2 x10-bw.
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Max effort upper day
109.4
10min wake-up walk
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125neg, 125neg. Zercher’d them back into the rack.
WG pull-ups, lean back form; 1 x 10-bw. 4 x3-bw+15kgs.
Standing banded abs; 5 x20-IE blue band.
Giant set.
WG paused Larsen bench; 3 x5-100.
SG BB rows, medium-V stance; 3 x5-120.
Hanging leg raises, strict; 3 x12-bw.
Giant set.
Upright rows; 2 x12-50.
Overhead band extensions; 2 x10-IE blue band.
Sit-ups across bench; 2 x10-bw. Rushed these a bit. Need to take my time and find the correct setup.
Giant set.
Going to ditch standing rows and go back to seal rows. Too fatigued from lower session for them to be useful. Better to let that dissipate. Possibly higher reps on Fridays have a place.
Daily walks
3 x15min
109.4
10min wake-up walk
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125neg, 125neg. Zercher’d them back into the rack.
WG pull-ups, lean back form; 1 x 10-bw. 4 x3-bw+15kgs.
Standing banded abs; 5 x20-IE blue band.
Giant set.
WG paused Larsen bench; 3 x5-100.
SG BB rows, medium-V stance; 3 x5-120.
Hanging leg raises, strict; 3 x12-bw.
Giant set.
Upright rows; 2 x12-50.
Overhead band extensions; 2 x10-IE blue band.
Sit-ups across bench; 2 x10-bw. Rushed these a bit. Need to take my time and find the correct setup.
Giant set.
Going to ditch standing rows and go back to seal rows. Too fatigued from lower session for them to be useful. Better to let that dissipate. Possibly higher reps on Fridays have a place.
Daily walks
3 x15min
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Volume lower and chins day
109.9
5min wake-up walk, knees up marching
Psoas raises; 1 x10-bkue shorty power band
Standing banded abs; 1 x10-IE blue band
DL to 5RM, || stance, heavily rounded upper back; 1 x5-70, 120, 170 hook, 200, 220, 250@9. 250 was staggered/clustered singles, letting me get my air back.
Next time will do a paused backoff set once my work capacity is back.
Cambered GMs, wide; 2 x8-120.
Cambered SQ, wide; 2 x8-120.
CG neutral chin-ups, pullover technique, versa’s; 2 x12-bw.
Zercher GM, Ukrainian stance; 1 x10, 8-70.
CG neutral chin-ups, pullover technique, versa’s; 1 x10, 8-bw.
Nordics assisted; 4 x12-bw+rogue green band.
Daily walks
Walking lunges; 4 x10 per side
109.9
5min wake-up walk, knees up marching
Psoas raises; 1 x10-bkue shorty power band
Standing banded abs; 1 x10-IE blue band
DL to 5RM, || stance, heavily rounded upper back; 1 x5-70, 120, 170 hook, 200, 220, 250@9. 250 was staggered/clustered singles, letting me get my air back.
Next time will do a paused backoff set once my work capacity is back.
Cambered GMs, wide; 2 x8-120.
Cambered SQ, wide; 2 x8-120.
CG neutral chin-ups, pullover technique, versa’s; 2 x12-bw.
Zercher GM, Ukrainian stance; 1 x10, 8-70.
CG neutral chin-ups, pullover technique, versa’s; 1 x10, 8-bw.
Nordics assisted; 4 x12-bw+rogue green band.
Daily walks
Walking lunges; 4 x10 per side
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Upper volume day
110.4 overslept by an hour so will get as much done as I can.
Bench, index to rings, paused; 1 x10-70. 3
x8-90.
Seated DL, box+9 hard mats; 4 x10-170. Will go heavier next time when not the rushing the clock.
Supersetted.
WG neutral pull-ups, max-stim protocol; 1 x15-bw+10, drop into 1 x15-bw.
Dips, max-stim protocol; 1 x25-bw.
Upright rows; 3 x12-50.
Z-press, pinkies on rings; 3 x10-40
Supersetted.
DB curls, supinated out; 2 x15-DB+10kgs.
Lateral raises; 2 x15-10kg plates.
Overhead band extensions; 2 x10-IE blue band.
Giant set.
Standing band abs, static hips; 2 x20-IE blue band.
Daily walks
1 x30min
110.4 overslept by an hour so will get as much done as I can.
Bench, index to rings, paused; 1 x10-70. 3
x8-90.
Seated DL, box+9 hard mats; 4 x10-170. Will go heavier next time when not the rushing the clock.
Supersetted.
WG neutral pull-ups, max-stim protocol; 1 x15-bw+10, drop into 1 x15-bw.
Dips, max-stim protocol; 1 x25-bw.
Upright rows; 3 x12-50.
Z-press, pinkies on rings; 3 x10-40
Supersetted.
DB curls, supinated out; 2 x15-DB+10kgs.
Lateral raises; 2 x15-10kg plates.
Overhead band extensions; 2 x10-IE blue band.
Giant set.
Standing band abs, static hips; 2 x20-IE blue band.
Daily walks
1 x30min
Last edited: