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2016 Log
- Thread starter Jester
- Start date
DL and bench day
111.3 so much bloat right now from sodium and fibre loaded foods over the last two days. Feel like shit because of it.
10min wake-up walk
DL to heavy single, || stance, top brace; 1 x10-70. 1 x5-120, 170. 1 x1-220, 240 250. Left hamstring was feeling a bit tight and it took me a couple of setups to get into the right spot. I left it there. Faster than last week and 10kg heavier. I gripped the bar slightly wider to make sure I could swing through the shoulders into the counter balance. Hips hit the right height. Very ‘leg press’-esque.
Back offs; 1 x3-220@8.
I need to get better at pulling the slack with the wider stance and making sure that I’m staying in my hips and not my knees. Good sets all around today though.
Bench to heavy single; 1 x10-70. 1 x1-110, 130@9. Bloody stoked with this. Had the touch, pause and very solid rep, best one in a year. New setup and positioning showing real dividends.
Back offs; 2 x3-115.
Weighted chin-ups; 1 x10-bw. 4 x4-bw+25kgs.
Supersetted.
Very tired reps on those chin-ups, could be accommodation to arm work on Friday or generally I may be overdoing the back. Will give it a few weeks to see where I’m at.
FP DLs, clustered singles; 15 x1-170. Will bump the load next time.
Sit-ups, plate behind head; 1 x8-bw+20kg.
Daily walks
1 x15min
1 x30min
111.3 so much bloat right now from sodium and fibre loaded foods over the last two days. Feel like shit because of it.
10min wake-up walk
DL to heavy single, || stance, top brace; 1 x10-70. 1 x5-120, 170. 1 x1-220, 240 250. Left hamstring was feeling a bit tight and it took me a couple of setups to get into the right spot. I left it there. Faster than last week and 10kg heavier. I gripped the bar slightly wider to make sure I could swing through the shoulders into the counter balance. Hips hit the right height. Very ‘leg press’-esque.
Back offs; 1 x3-220@8.
I need to get better at pulling the slack with the wider stance and making sure that I’m staying in my hips and not my knees. Good sets all around today though.
Bench to heavy single; 1 x10-70. 1 x1-110, 130@9. Bloody stoked with this. Had the touch, pause and very solid rep, best one in a year. New setup and positioning showing real dividends.
Back offs; 2 x3-115.
Weighted chin-ups; 1 x10-bw. 4 x4-bw+25kgs.
Supersetted.
Very tired reps on those chin-ups, could be accommodation to arm work on Friday or generally I may be overdoing the back. Will give it a few weeks to see where I’m at.
FP DLs, clustered singles; 15 x1-170. Will bump the load next time.
Sit-ups, plate behind head; 1 x8-bw+20kg.
Daily walks
1 x15min
1 x30min
Last edited:
Squat and upper day
109.2
10min wake-up walk
SSB SQ to heavy single; 1 x5-82. 1 x1-132, 152, 162@8.5. Left knee inflammation is almost back to normal, about 90% there. Continuing to cue myself to balance and have the eccentric mimic the concentric, and not rush the rep. 172 next week perhaps.
Back offs; 1 x1-142.
Seal rows, reset reps; 1 x10-70. 4 x5-100. 3 x8-90.
OHP, middle finger on rings; 8 x8-50.
Supersetted.
Chin-ups; 5 x5-bw+10kg vest.
CG Push-ups; 5 x5-bw+10kg vest.
Step ups, box+9mats, flats shoes; 5 x10-bw+10kg.
Giant set. Load bump to 12.5kg vest next week.
Hanging leg raises; 2 x20-bw.
Notes;
OHP just doesn’t gel with me right now on the right side. Maybe some long-pause work on flat bench instead. It sort of pissed things off by the end of it but I should be ok, touch wood. It’s the lowest point of any ROM that is the issue. Closer grip is better but not invested enough for that level of detail.
Seal rows are ok in 7-12 sort of range but heavier isn’t accomplishing much.
+4mats for the step ups.
Daily walks
1 x15min
109.2
10min wake-up walk
SSB SQ to heavy single; 1 x5-82. 1 x1-132, 152, 162@8.5. Left knee inflammation is almost back to normal, about 90% there. Continuing to cue myself to balance and have the eccentric mimic the concentric, and not rush the rep. 172 next week perhaps.
Back offs; 1 x1-142.
Seal rows, reset reps; 1 x10-70. 4 x5-100. 3 x8-90.
OHP, middle finger on rings; 8 x8-50.
Supersetted.
Chin-ups; 5 x5-bw+10kg vest.
CG Push-ups; 5 x5-bw+10kg vest.
Step ups, box+9mats, flats shoes; 5 x10-bw+10kg.
Giant set. Load bump to 12.5kg vest next week.
Hanging leg raises; 2 x20-bw.
Notes;
OHP just doesn’t gel with me right now on the right side. Maybe some long-pause work on flat bench instead. It sort of pissed things off by the end of it but I should be ok, touch wood. It’s the lowest point of any ROM that is the issue. Closer grip is better but not invested enough for that level of detail.
Seal rows are ok in 7-12 sort of range but heavier isn’t accomplishing much.
+4mats for the step ups.
Daily walks
1 x15min
Last edited:
Heavy assistance day
108.5
10min wake-up walk
DL, singles, || stance, leveraged slack pull; 1 x10-70. 1 x5-120, 170. 1 x1-220. 5 x1-240. Really good reps for all of these, glutes driving everything, powerful and high slack pulls. Going back to my roots in some ways with pulling at 90% twice a week. I took my time here and will slowly compress them closer together to build total volume towards 10-12 reps, then load bump and reset down to 5-6, rinse and repeat.
Bench, index on rings; 1 x10-70. 4 x3-110@8, @8, @8, @8. Some of these were more like 7.5 but left hand had some soreness and instability from Tuesday’s gripping everything.
Seated DLs, box+12 mats; 5 x6-200. Did the first 1.5 sets as hook grip but cuts behind thumb nails meant too much blood made things slippery and changed to versa’s. Rep bump next week.
Supersetted.
Belt squats, flats, wide stance; 3 x10-120. Not quite right. Will add in oly shoes next week.
Sit-ups, plate behind head; 3 x8-bw+20kgs.
Supersetted.
Daily walks
3 x15min
108.5
10min wake-up walk
DL, singles, || stance, leveraged slack pull; 1 x10-70. 1 x5-120, 170. 1 x1-220. 5 x1-240. Really good reps for all of these, glutes driving everything, powerful and high slack pulls. Going back to my roots in some ways with pulling at 90% twice a week. I took my time here and will slowly compress them closer together to build total volume towards 10-12 reps, then load bump and reset down to 5-6, rinse and repeat.
Bench, index on rings; 1 x10-70. 4 x3-110@8, @8, @8, @8. Some of these were more like 7.5 but left hand had some soreness and instability from Tuesday’s gripping everything.
Seated DLs, box+12 mats; 5 x6-200. Did the first 1.5 sets as hook grip but cuts behind thumb nails meant too much blood made things slippery and changed to versa’s. Rep bump next week.
Supersetted.
Belt squats, flats, wide stance; 3 x10-120. Not quite right. Will add in oly shoes next week.
Sit-ups, plate behind head; 3 x8-bw+20kgs.
Supersetted.
Daily walks
3 x15min
Last edited:
Volume day
108.1
10min wake-up walk
Bench, index finger on rings; 1 x10-70. 4 x10-90.
Deficit rows; 1 x10-70. 4 x10-100.
Axle hypers, 50deg #7; 5 x10-90.
Giant set.
This kicked the shit out of me. I was definitely not prepared from a CV perspective and need to keep improving there. Work stress also noticeably impacting.
CG neutral grip pull-ups; 3 x10-bw+10kg vest.
Deficit push-ups; 3 x10-bw+10kg vest.
Step ups, box+12 mats; 3 x10-bw+10kg vest.
Giant sets.
BB curls; 2 x8-50.
Overhead extensions; 2 x20-tight black band.
Neck extensions; 1 x30, 20-25kg. Couldn’t quite find a balance for the plate in set 2.
Giant set.
I’m going to add in high rep DB curls and shoulder raises on this day.
I wanted standing rows in somewhere but think I prefer a more dynamic and heavier load, closer to DL positioning.
Daily walks
High NEAT from moving house
108.1
10min wake-up walk
Bench, index finger on rings; 1 x10-70. 4 x10-90.
Deficit rows; 1 x10-70. 4 x10-100.
Axle hypers, 50deg #7; 5 x10-90.
Giant set.
This kicked the shit out of me. I was definitely not prepared from a CV perspective and need to keep improving there. Work stress also noticeably impacting.
CG neutral grip pull-ups; 3 x10-bw+10kg vest.
Deficit push-ups; 3 x10-bw+10kg vest.
Step ups, box+12 mats; 3 x10-bw+10kg vest.
Giant sets.
BB curls; 2 x8-50.
Overhead extensions; 2 x20-tight black band.
Neck extensions; 1 x30, 20-25kg. Couldn’t quite find a balance for the plate in set 2.
Giant set.
I’m going to add in high rep DB curls and shoulder raises on this day.
I wanted standing rows in somewhere but think I prefer a more dynamic and heavier load, closer to DL positioning.
Daily walks
High NEAT from moving house
Last edited:
Arm day
109.6 Friday night fun food salt bump
Overhead triceps extensions; 4 x15-tight purple vans
Supine DB curls; 4 x15-DB+10kgs.
Supersetted.
Did this after lunch, will aim for after breakfast next time. 1.25kg load bump for biceps next week. Going for pump and volume more than pure load.
Daily walks
1 x15min
1 x30min
109.6 Friday night fun food salt bump
Overhead triceps extensions; 4 x15-tight purple vans
Supine DB curls; 4 x15-DB+10kgs.
Supersetted.
Did this after lunch, will aim for after breakfast next time. 1.25kg load bump for biceps next week. Going for pump and volume more than pure load.
Daily walks
1 x15min
1 x30min
Last edited:
DL and bench max day
109.5 starting to lose some obvious vascularity and I have to be honest here, I’m just taking in too many calories. Time to dial back bit by bit and keep my walking up.
10min wake-up walk
DL to heavy single; 1 x10-70. 1 x5-120, 170. 1 x1-220, 250. Took a few attempts to get my head into it. Amazing slack pull, so strong it was nearly a SLDL. Barely had any ROM to achieve as the break nearly took it to my knees. It felt a lot like the old days.
Back offs, EMOM; 10 x1-220. Practiced my top down bracing setup and it worked well, the bar is popping off the floor again and snapping hips forward when it’s at the knees is making reps really short.
Bench to heavy single, index on rings; 1 x10-70. 1 x1-120, 130@9.
Back offs; 1 x2-120.
Weighted chin-ups, clustered singles sets; 1 x10-bw. 3 x4-bw+25kgs.
Supersetted.
Axle hypers, #7, hold at the top; 3 x4-120. 45 degrees was the best position.
Hanging leg raises; 3 x15-bw.
Supersetted.
Daily walks
3 x15min
109.5 starting to lose some obvious vascularity and I have to be honest here, I’m just taking in too many calories. Time to dial back bit by bit and keep my walking up.
10min wake-up walk
DL to heavy single; 1 x10-70. 1 x5-120, 170. 1 x1-220, 250. Took a few attempts to get my head into it. Amazing slack pull, so strong it was nearly a SLDL. Barely had any ROM to achieve as the break nearly took it to my knees. It felt a lot like the old days.
Back offs, EMOM; 10 x1-220. Practiced my top down bracing setup and it worked well, the bar is popping off the floor again and snapping hips forward when it’s at the knees is making reps really short.
Bench to heavy single, index on rings; 1 x10-70. 1 x1-120, 130@9.
Back offs; 1 x2-120.
Weighted chin-ups, clustered singles sets; 1 x10-bw. 3 x4-bw+25kgs.
Supersetted.
Axle hypers, #7, hold at the top; 3 x4-120. 45 degrees was the best position.
Hanging leg raises; 3 x15-bw.
Supersetted.
Daily walks
3 x15min
Last edited:
Squat and accessories
107.7 dehydration factor from long work day yesterday and feeling the adrenal fatigue.
10min wake-up walk
SSB SB to heavy single; 1 x5-82. 1 x132, 142, 152, 16@8-8.5. Went back to flats. 172 definitely there. Next week will be good to push when I am less fatigued.
Bench, index finger on rings; 1 x10-70. 1 x6-100@7, @8, @7.
Seal rows, reset reps; 4 x8-90. Right forearm feeling some sort of discomfort/pain on wider grip, so I brought it in to approximately shoulder width, which improved things. Going back to lifting these explosively like an Olympic lift.
Supersetted.
SSB low box squats; 3 x5-82. Sort of WSBB style with shins as vertical as possible. Box was 10-12inches with soft pads on top. Will keep them and aim for the 5-6rep range, adding load more so than repping out to higher volumes.
Chin-ups; 5 x5-bw+12.5kg vest.
Deficit. CG push-ups; 5 x5-bw+12.5kg vest.
Sit-ups, bent knees; 5 x15-bw+12.5kg vest.
Giant set.
DB shoulder raises; 3 x10-DB+10kgs per hand.
Daily walks
1 x30min
107.7 dehydration factor from long work day yesterday and feeling the adrenal fatigue.
10min wake-up walk
SSB SB to heavy single; 1 x5-82. 1 x132, 142, 152, 16@8-8.5. Went back to flats. 172 definitely there. Next week will be good to push when I am less fatigued.
Bench, index finger on rings; 1 x10-70. 1 x6-100@7, @8, @7.
Seal rows, reset reps; 4 x8-90. Right forearm feeling some sort of discomfort/pain on wider grip, so I brought it in to approximately shoulder width, which improved things. Going back to lifting these explosively like an Olympic lift.
Supersetted.
SSB low box squats; 3 x5-82. Sort of WSBB style with shins as vertical as possible. Box was 10-12inches with soft pads on top. Will keep them and aim for the 5-6rep range, adding load more so than repping out to higher volumes.
Chin-ups; 5 x5-bw+12.5kg vest.
Deficit. CG push-ups; 5 x5-bw+12.5kg vest.
Sit-ups, bent knees; 5 x15-bw+12.5kg vest.
Giant set.
DB shoulder raises; 3 x10-DB+10kgs per hand.
Daily walks
1 x30min
Last edited:
Heavy day
107.7
10min wake-up walk
DL, singles, || stance, top breath and brace; 1 x10-70. 1 x5-120, 170. 1 x1-220. 4 x1-250. Had a few more in me but this felt like enough for today. The key to setting up is the order; breathe&brace, use the abs to set my back position then build the air pressure. Bend the bar and hip drive into a snappy rep.
Bench, index finger on rings; 1 x10-70. 1 x3-115@8.5, @9, 8.5, @9.
Seated DL, box+12 mats; 5 x4-220.
Supersetted.
Step ups, box+12 mats, tempo eccentrics; 3 x10-bw.
Hanging leg raises; 3 x20-bw.
Supersetted.
Really happy with this session. Hayfield-esque SSB Step ups might have greater load stimulus but I think the overall benefits for coordination and the damaged left knee might be better as tempo eccentric with a vest added next time. Not sure and it’s a minor consideration at this stage.
Daily walks
1 x30min
107.7
10min wake-up walk
DL, singles, || stance, top breath and brace; 1 x10-70. 1 x5-120, 170. 1 x1-220. 4 x1-250. Had a few more in me but this felt like enough for today. The key to setting up is the order; breathe&brace, use the abs to set my back position then build the air pressure. Bend the bar and hip drive into a snappy rep.
Bench, index finger on rings; 1 x10-70. 1 x3-115@8.5, @9, 8.5, @9.
Seated DL, box+12 mats; 5 x4-220.
Supersetted.
Step ups, box+12 mats, tempo eccentrics; 3 x10-bw.
Hanging leg raises; 3 x20-bw.
Supersetted.
Really happy with this session. Hayfield-esque SSB Step ups might have greater load stimulus but I think the overall benefits for coordination and the damaged left knee might be better as tempo eccentric with a vest added next time. Not sure and it’s a minor consideration at this stage.
Daily walks
1 x30min
Last edited:
Volume day
107.4
10min wake-up walk
Bench, index on rings; 1 x10-70. 4 x9-92.5. Left some reps in the tank to allow progression. Won’t be long before it’s 95kgs.
Bent over rows; 1 x10-70. 4 x9-120. Grip halfway between rings and smooth seems to be the sweet spot.
Belt squats, medium-wide/shoulder width, toes out, flats; 5 x12-100. These were fantastic and felt perfect. Excited to push them now that I have the stance figured out. Cuing leg press/up-down up-down etc.
Giant set.
SSB GM, DL stance; 4 x10-112. Hamstring-glute injury to the left leg is 95%+ there. I can still feel its presence but it’s not even registering as discomfort now. Up to 122 next week.
CG neutral pull-ups; 3 x10-bw+12.5kg vest.
CG deficit push-ups; 3 x10-bw+12.5kg vest.
Sit-ups, bent knees; 3 x15-bw+12.5kg vest.
Giant set.
Will see if I have a fourth circuit in me next week but was hitting movement-failure on the pull-ups for 10th rep of sets 2 and 3.
DB raises; 3 x10-DB+10kgs. Working on taking the ROM higher before load progression.
Neck extensions; 3 x25-25kgs.
Supersetted.
Daily walks
2 x15min
107.4
10min wake-up walk
Bench, index on rings; 1 x10-70. 4 x9-92.5. Left some reps in the tank to allow progression. Won’t be long before it’s 95kgs.
Bent over rows; 1 x10-70. 4 x9-120. Grip halfway between rings and smooth seems to be the sweet spot.
Belt squats, medium-wide/shoulder width, toes out, flats; 5 x12-100. These were fantastic and felt perfect. Excited to push them now that I have the stance figured out. Cuing leg press/up-down up-down etc.
Giant set.
SSB GM, DL stance; 4 x10-112. Hamstring-glute injury to the left leg is 95%+ there. I can still feel its presence but it’s not even registering as discomfort now. Up to 122 next week.
CG neutral pull-ups; 3 x10-bw+12.5kg vest.
CG deficit push-ups; 3 x10-bw+12.5kg vest.
Sit-ups, bent knees; 3 x15-bw+12.5kg vest.
Giant set.
Will see if I have a fourth circuit in me next week but was hitting movement-failure on the pull-ups for 10th rep of sets 2 and 3.
DB raises; 3 x10-DB+10kgs. Working on taking the ROM higher before load progression.
Neck extensions; 3 x25-25kgs.
Supersetted.
Daily walks
2 x15min
Last edited:
DL and bench day
109.2 salt starting to bleed out. Fighting off the start of a cold and not 100% but plenty of energy and drive still.
10min wake-up walk
DL to heavy single, || stance, top down brace; 1 x10-70. 1 x5-120. 1 x1-170, 220, 240, 260@8. The weight jumped off the floor, shades of 2019. I probably had a 280 grind in me.
Back offs, beltless; 8 x1-220. Called it here on account of time and sending fatigue.. I could definitely do these faster and will be more on the ball next time. Stopped when I was still snappy both off the floor and hips forward.
Bench to heavy single, index finger index rings; 1 x10-70. 1 x1-120, 135@11. Touch and go. This was a mindset rep, I simply refused to not make it and accelerated through the would-be sticking point. Not the prettiest bar path but I’ll take it still.
Back offs; 2 x2-120@9.5/RIR0. Not make it or die grinders, but no more reps left either.
Weighted chin-ups, clustered singles sets; 1 x10-bw. 1 x4, 3 x5-bw+25kgs. The fifth rep or third set was a shade worse than complete but good enough. Forehead to the bar more than chin.
Supersetted.
Axle hypers, #7, 50deg, top hold; 3 x4-120. 5 degrees steeper today. Building reps up to 6 to follow, then load bump and back to 4, rinse & repeat.
Hanging leg raises; 2 x20-bw.
Supersetted.
Other than slicing off a deep section of skin above my left thumb knuckle joint due to dumping the apparatus in set 3 of hypers, everything was awesome today. Basically PR’ing or on the verge of across the board.
Daily walks
2 x15min
109.2 salt starting to bleed out. Fighting off the start of a cold and not 100% but plenty of energy and drive still.
10min wake-up walk
DL to heavy single, || stance, top down brace; 1 x10-70. 1 x5-120. 1 x1-170, 220, 240, 260@8. The weight jumped off the floor, shades of 2019. I probably had a 280 grind in me.
Back offs, beltless; 8 x1-220. Called it here on account of time and sending fatigue.. I could definitely do these faster and will be more on the ball next time. Stopped when I was still snappy both off the floor and hips forward.
Bench to heavy single, index finger index rings; 1 x10-70. 1 x1-120, 135@11. Touch and go. This was a mindset rep, I simply refused to not make it and accelerated through the would-be sticking point. Not the prettiest bar path but I’ll take it still.
Back offs; 2 x2-120@9.5/RIR0. Not make it or die grinders, but no more reps left either.
Weighted chin-ups, clustered singles sets; 1 x10-bw. 1 x4, 3 x5-bw+25kgs. The fifth rep or third set was a shade worse than complete but good enough. Forehead to the bar more than chin.
Supersetted.
Axle hypers, #7, 50deg, top hold; 3 x4-120. 5 degrees steeper today. Building reps up to 6 to follow, then load bump and back to 4, rinse & repeat.
Hanging leg raises; 2 x20-bw.
Supersetted.
Other than slicing off a deep section of skin above my left thumb knuckle joint due to dumping the apparatus in set 3 of hypers, everything was awesome today. Basically PR’ing or on the verge of across the board.
Daily walks
2 x15min
Last edited:
Squat and accessories
108.8 incredibly underslept for two weeks now. Relying on caffeine and adrenaline more than I would like but can address that after this week of work.
10min wake-up walk
SSB SQ to heavy single; 1 x5-82. 1 x1-132, 152, 172. Definitely did not nail the bar path but wasn’t an all out grinder and I hit meet depth. I think I needed to open hips and knees a bit more at the bottom as I tilted forward on the way up. Happy to have confidently hit this though.
OHP, pinkies one inch from rings; 5 x8-50. 2.5kg load bump next week.
Seal rows, box+2mats, explosive, reset reps; 5 x6-95. Bar needs to be in my fingers and not the palms or else it feels off. Still doing these gorilla-grip style. Aim to get an extra rep across next week.
Supersetted.
SSB low box SQ, beltless; 2 x3-102@RIR3-4. I want a heavy load here to really challenge my thoracic positioning. 3-5@RIR2-4 range seems to be about right.
Weighted chin-ups; 4 x5-bw+12.5kg vest.
Deficit CG push-ups with bottom pause; 4 x5-bw+12.5kg vest.
Sit-ups, bent knees; 4 x15-bw+12.5kg vest.
Giant set.
DB front raises; 3 x10-DB+10kgs.
Overhead extensions; 3 x20-purple band.
Supersetted.
I started a few minutes early due to short sleep but this is definitely doable in the 100-120mins I have on Tuesday’s.
Daily walks
1 x15min
108.8 incredibly underslept for two weeks now. Relying on caffeine and adrenaline more than I would like but can address that after this week of work.
10min wake-up walk
SSB SQ to heavy single; 1 x5-82. 1 x1-132, 152, 172. Definitely did not nail the bar path but wasn’t an all out grinder and I hit meet depth. I think I needed to open hips and knees a bit more at the bottom as I tilted forward on the way up. Happy to have confidently hit this though.
OHP, pinkies one inch from rings; 5 x8-50. 2.5kg load bump next week.
Seal rows, box+2mats, explosive, reset reps; 5 x6-95. Bar needs to be in my fingers and not the palms or else it feels off. Still doing these gorilla-grip style. Aim to get an extra rep across next week.
Supersetted.
SSB low box SQ, beltless; 2 x3-102@RIR3-4. I want a heavy load here to really challenge my thoracic positioning. 3-5@RIR2-4 range seems to be about right.
Weighted chin-ups; 4 x5-bw+12.5kg vest.
Deficit CG push-ups with bottom pause; 4 x5-bw+12.5kg vest.
Sit-ups, bent knees; 4 x15-bw+12.5kg vest.
Giant set.
DB front raises; 3 x10-DB+10kgs.
Overhead extensions; 3 x20-purple band.
Supersetted.
I started a few minutes early due to short sleep but this is definitely doable in the 100-120mins I have on Tuesday’s.
Daily walks
1 x15min
Last edited:
Heavy day
108.7
10min wake-up walk
DL, heavy singles; 1 x10-70. 1 x5-120. 1 x1-170. 2 x1-220. 4 x1-250. Got this done in half an hour, plenty of room for further singles on a non-rushed day.
Bench, index on rings; 1 x10-70. 1 x3-115@8.5, @9, @9, @8.5
Seated DL, box+12mats; 5 x4-220.
Supersetted.
WG neutral pull-ups; 2 x10-bw.
Hanging leg raises; 2 x20-bw.
Supersetted.
Short session due to early flight.
Daily walks
3 x15min
108.7
10min wake-up walk
DL, heavy singles; 1 x10-70. 1 x5-120. 1 x1-170. 2 x1-220. 4 x1-250. Got this done in half an hour, plenty of room for further singles on a non-rushed day.
Bench, index on rings; 1 x10-70. 1 x3-115@8.5, @9, @9, @8.5
Seated DL, box+12mats; 5 x4-220.
Supersetted.
WG neutral pull-ups; 2 x10-bw.
Hanging leg raises; 2 x20-bw.
Supersetted.
Short session due to early flight.
Daily walks
3 x15min
Last edited: