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2016 Log
- Thread starter Jester
- Start date
DL and bench day
109.4 salt and heavy food last night
10min wake-up walk
DL to heavy single; 1 x10-70. 1 x5-120. 1 x1-170. 2 x1-220. 1 x1-240, 260. Popped off the floor and I think 270 is/was definitely there but I’m inclined to save it for next week. Slack pull is very strong at this point.
Back offs, beltless; 6 x1-225. Spacing these out still. Nearly ready to push it to 10 reps but went with a load bump. Left hamstring still a tiny bit sensitive.
Bench to heavy single, index finger on rings; 1 x10-70. 1 x1-120. 140kg fail. I was feeling lucky and plucky. Just don’t quite have the stop&press power back yet. Got it up to the sticking point with some speed but want to be, today. Not too far off though.
Back offs; 2 x2-120@9. Having a little trouble finding the groove today. Something to focus on over the remainder of the week.
Weighted chin-ups, cluster singles sets; 1 x10-bw. 4 x5-bw+25kgs. Hit all reps. Only a couple of the fifth needed much improvement. Happy with this.
Supersetted.
Axle hyper, #7 50deg; 2 x5-120kg.
Hanging leg raises with ankle weight; 2 x10-bw+5kgs.
Supersetted. 3rd set back in next week.
Daily walks
1 x30min
109.4 salt and heavy food last night
10min wake-up walk
DL to heavy single; 1 x10-70. 1 x5-120. 1 x1-170. 2 x1-220. 1 x1-240, 260. Popped off the floor and I think 270 is/was definitely there but I’m inclined to save it for next week. Slack pull is very strong at this point.
Back offs, beltless; 6 x1-225. Spacing these out still. Nearly ready to push it to 10 reps but went with a load bump. Left hamstring still a tiny bit sensitive.
Bench to heavy single, index finger on rings; 1 x10-70. 1 x1-120. 140kg fail. I was feeling lucky and plucky. Just don’t quite have the stop&press power back yet. Got it up to the sticking point with some speed but want to be, today. Not too far off though.
Back offs; 2 x2-120@9. Having a little trouble finding the groove today. Something to focus on over the remainder of the week.
Weighted chin-ups, cluster singles sets; 1 x10-bw. 4 x5-bw+25kgs. Hit all reps. Only a couple of the fifth needed much improvement. Happy with this.
Supersetted.
Axle hyper, #7 50deg; 2 x5-120kg.
Hanging leg raises with ankle weight; 2 x10-bw+5kgs.
Supersetted. 3rd set back in next week.
Daily walks
1 x30min
Last edited:
Squat and accessories
109.0
10min wake-up walk
SSB SQ; 1 x5-82. 1 x1-132, 152, 162, 172@9. An improvement on last week and definitely hinting that 182 is around the corner over the next month. I feel it would definitely be there on the cambered bar, but the setup is just a pain for that thing.
Back offs; 1 x3-132. Really just about getting the bar on my back for an extra set/familiarity.
Bench, index on rings; 1 x10-70. 1 x5-100@6, @6, @6.5. I definitely wasn’t touching low enough yesterday. Today’s work felt great. Seems a lot more useful than OHP in this slot.
Seal rows, explosive, reset reps; 1 x10-70. 3 x6-95.
Supersetted.
Should’ve pushed the pace here. Will be sure to do so next week.
Chin-ups; 5 x5-bw+15kg vest.
CG deficit push-ups; 5 x5-bw+15kg vest.
Sit-ups, bent knee; 5 x15-bw+15kg vest.
Step-ups; 5 x10-bw+15kg vest.
Giant set.
Spot on with the load bump, I’ll need a few weeks at this weight before increasing a rep here and there or bumping up again.
Daily walks
1 x15min
1 x30min
109.0
10min wake-up walk
SSB SQ; 1 x5-82. 1 x1-132, 152, 162, 172@9. An improvement on last week and definitely hinting that 182 is around the corner over the next month. I feel it would definitely be there on the cambered bar, but the setup is just a pain for that thing.
Back offs; 1 x3-132. Really just about getting the bar on my back for an extra set/familiarity.
Bench, index on rings; 1 x10-70. 1 x5-100@6, @6, @6.5. I definitely wasn’t touching low enough yesterday. Today’s work felt great. Seems a lot more useful than OHP in this slot.
Seal rows, explosive, reset reps; 1 x10-70. 3 x6-95.
Supersetted.
Should’ve pushed the pace here. Will be sure to do so next week.
Chin-ups; 5 x5-bw+15kg vest.
CG deficit push-ups; 5 x5-bw+15kg vest.
Sit-ups, bent knee; 5 x15-bw+15kg vest.
Step-ups; 5 x10-bw+15kg vest.
Giant set.
Spot on with the load bump, I’ll need a few weeks at this weight before increasing a rep here and there or bumping up again.
Daily walks
1 x15min
1 x30min
Last edited:
Heavy day
110.7 unexpectedly high, can only point to salt given the recent bump in activity levels
10min wake up walk
DL, || stance, heavy singles; 1 x10-70. 1 x5-120. 1 x1-170, 220 hook, 220 versa’s. 5 x1-250. Left hamstring started to tighten up after the third single but seemed fine during the lifts and didn’t inhibit anything. More of a sensation than inhibition.
Bench, index finger on rings; 1 x10-70. 1 x3-115@9, @8.5, @8.5, @8.5.
Seated DL, box+12 mats; 5 x5-220.
Supersetted.
SG RDLs; 2 x6-150.
Hanging leg raises; 2 x10-bw+5kg ankle weight.
Supersetted.
WG neutral pull-ups; 3 x10-bw. Fully controlled.
Daily walks
1 x30min
110.7 unexpectedly high, can only point to salt given the recent bump in activity levels
10min wake up walk
DL, || stance, heavy singles; 1 x10-70. 1 x5-120. 1 x1-170, 220 hook, 220 versa’s. 5 x1-250. Left hamstring started to tighten up after the third single but seemed fine during the lifts and didn’t inhibit anything. More of a sensation than inhibition.
Bench, index finger on rings; 1 x10-70. 1 x3-115@9, @8.5, @8.5, @8.5.
Seated DL, box+12 mats; 5 x5-220.
Supersetted.
SG RDLs; 2 x6-150.
Hanging leg raises; 2 x10-bw+5kg ankle weight.
Supersetted.
WG neutral pull-ups; 3 x10-bw. Fully controlled.
Daily walks
1 x30min
Last edited:
Volume day
108.5 salt gone, next up is the fluff over the next 2-3 months
10min wake-up walk
Bench, index finger on rings; 1 x10-70. 4 x92.5-9.
Seal rows, box+2 mats;1 x10-70. 4 x10-90
Belt squats, mid-stance, leg press cuing; 5 x10-125.
Giant set.
SSB GMs, DL stance, beltless; 3 x10-122.
OHP, grip halfway between smooth and rings; 3 x10-50.
CG neutral pullover pull-ups; 3 x15-bw.
Supersetted.
Volume hypers, hamstring focus; 2 x25-bw.
Banded abs; 2 x25-purple band.
Supersetted.
Daily walks
1 x30min
108.5 salt gone, next up is the fluff over the next 2-3 months
10min wake-up walk
Bench, index finger on rings; 1 x10-70. 4 x92.5-9.
Seal rows, box+2 mats;1 x10-70. 4 x10-90
Belt squats, mid-stance, leg press cuing; 5 x10-125.
Giant set.
SSB GMs, DL stance, beltless; 3 x10-122.
OHP, grip halfway between smooth and rings; 3 x10-50.
CG neutral pullover pull-ups; 3 x15-bw.
Supersetted.
Volume hypers, hamstring focus; 2 x25-bw.
Banded abs; 2 x25-purple band.
Supersetted.
Daily walks
1 x30min
Last edited:
Deadlift and bench day
107.8
10min wake-up walk
DL to heavy single, || stance; 1 x10-70. 1 x5-120. 1 x1-170, 220 hook, 220 versa’s. 1 x1-250, 270@9.5. Stoked with this. Not an all out grinder but also not a case of having a 2nd rep on hand. The hamstring-glute injury started to feel tight near the end of the controlled descent. I think the trick is probably to make sure I let the knees go forward on the 2nd half to reduce some eccentric strain on the max pulls.
Back offs, beltless; 6 x1-225. I’m using these reps to practice my foot width just a hair wider. 6 singles felt about right on the hamstring and needing to get the rest of the session done.
Bench to heavy single, index on rings; 1 x10-70. 1 x1-120, 140@10. It was about an inch high and definitely not a pause, but a massive improvement on last week and I’ll work on the full ROM over the next month or so. I think that last inch is more raising my torso to the bar than lowering it.
Back offs; 2 x120@8.5, @9.
Weighted chin-ups, clustered singles sets; 1 x10-bw. 1 x5-bw+25kg. 3 x3-bw+30kg@8.5, @9, @9.
Supersetted.
Axle hypers, 50deg #7; 2 x6-120.
Hanging bent knee plate raises; 1 x10-bw+15kg. 1 x20-bw. The ankle weight seemed better, either 2.5 or 5kg plate.
Supersetted.
Great session. Approaching PR territory for this bw on all lifts right now.
Daily walks
1 x15min
107.8
10min wake-up walk
DL to heavy single, || stance; 1 x10-70. 1 x5-120. 1 x1-170, 220 hook, 220 versa’s. 1 x1-250, 270@9.5. Stoked with this. Not an all out grinder but also not a case of having a 2nd rep on hand. The hamstring-glute injury started to feel tight near the end of the controlled descent. I think the trick is probably to make sure I let the knees go forward on the 2nd half to reduce some eccentric strain on the max pulls.
Back offs, beltless; 6 x1-225. I’m using these reps to practice my foot width just a hair wider. 6 singles felt about right on the hamstring and needing to get the rest of the session done.
Bench to heavy single, index on rings; 1 x10-70. 1 x1-120, 140@10. It was about an inch high and definitely not a pause, but a massive improvement on last week and I’ll work on the full ROM over the next month or so. I think that last inch is more raising my torso to the bar than lowering it.
Back offs; 2 x120@8.5, @9.
Weighted chin-ups, clustered singles sets; 1 x10-bw. 1 x5-bw+25kg. 3 x3-bw+30kg@8.5, @9, @9.
Supersetted.
Axle hypers, 50deg #7; 2 x6-120.
Hanging bent knee plate raises; 1 x10-bw+15kg. 1 x20-bw. The ankle weight seemed better, either 2.5 or 5kg plate.
Supersetted.
Great session. Approaching PR territory for this bw on all lifts right now.
Daily walks
1 x15min
Last edited:
Squat and accessories
107.8
10min wake-up walk
Slept past the alarm by 40min so I cut out the max squat today.
Bench, index on rings, focus on pause&leg drive; 1 x10-70. 1 x5-105@7, @7, @7.
Pendlays, explosive; 1 x10-70. 3 x5-110. A bit out of practice but a good place to start. Trying to cue an aggressive/‘overspeed’ row once it breaks. Lots of room to improve here.
Supersetted.
Chin-ups; 5 x5-bw+15kg vest.
Deficit push-ups; 5 x5-bw+15kg vest.
Sit-ups, bent knees; 5 x15-bw+15kg vest.
Step ups; 5 x10-bw+15kg vest.
Giant set.
Daily walks
1 x15min
107.8
10min wake-up walk
Slept past the alarm by 40min so I cut out the max squat today.
Bench, index on rings, focus on pause&leg drive; 1 x10-70. 1 x5-105@7, @7, @7.
Pendlays, explosive; 1 x10-70. 3 x5-110. A bit out of practice but a good place to start. Trying to cue an aggressive/‘overspeed’ row once it breaks. Lots of room to improve here.
Supersetted.
Chin-ups; 5 x5-bw+15kg vest.
Deficit push-ups; 5 x5-bw+15kg vest.
Sit-ups, bent knees; 5 x15-bw+15kg vest.
Step ups; 5 x10-bw+15kg vest.
Giant set.
Daily walks
1 x15min
Last edited:
Heavy day
109.5 salt and food volume, feeling very bloated and looking forward to not having these swings sue ro off-plan foods in the future.
10min wake-up walk
DL, heavy, || stance; 1 x10-70. 1 x5-120. 1 x1-170, 220 hook, 220 versa’s. 3 x2-250. All of these were very springy and had a rep in the tank. Highly encouraged. Will go to back to four singles with a load bump next week.
Bench, index finger on rings; 1 x10-70. 3 x3-115@7.5, @8.5, @9, @9. Did the last set as Larsen, which seemed to help correct bar path difficulties in sets 2&3 but obviously harder reps with the longer ROM and no lower drive.
Seated DL, box+12 mats; 5 x4-230.
Supersetted.
SG axle hypers; 1 x7-90. Too light. 1 x6-120. Time to load bump the normal grip on Monday’s.
Hanging leg raises; 2 x20-bw. These just seem to work better with focus on crunch-cue and less on loading them. Bands are probably the best way for me to load up the abs at the moment, pending extra equipment at years end.
Supersetted.
WG pull-ups; 3 x10-bw. Focusing more on proper form that won’t piss off my shoulders. Given my arm length, it’s a shorter ROM at the top. RIR1–2.
Great session. Fits the time well for both available session length and necessary rest periods for a heavy day.
Daily walks
1 x30min
109.5 salt and food volume, feeling very bloated and looking forward to not having these swings sue ro off-plan foods in the future.
10min wake-up walk
DL, heavy, || stance; 1 x10-70. 1 x5-120. 1 x1-170, 220 hook, 220 versa’s. 3 x2-250. All of these were very springy and had a rep in the tank. Highly encouraged. Will go to back to four singles with a load bump next week.
Bench, index finger on rings; 1 x10-70. 3 x3-115@7.5, @8.5, @9, @9. Did the last set as Larsen, which seemed to help correct bar path difficulties in sets 2&3 but obviously harder reps with the longer ROM and no lower drive.
Seated DL, box+12 mats; 5 x4-230.
Supersetted.
SG axle hypers; 1 x7-90. Too light. 1 x6-120. Time to load bump the normal grip on Monday’s.
Hanging leg raises; 2 x20-bw. These just seem to work better with focus on crunch-cue and less on loading them. Bands are probably the best way for me to load up the abs at the moment, pending extra equipment at years end.
Supersetted.
WG pull-ups; 3 x10-bw. Focusing more on proper form that won’t piss off my shoulders. Given my arm length, it’s a shorter ROM at the top. RIR1–2.
Great session. Fits the time well for both available session length and necessary rest periods for a heavy day.
Daily walks
1 x30min
Last edited:
Volume day
109.0 still feeling heavy and food-bloated.
10min wake-up walk
Bench, index on rings; 1 x10-70. 3 x9-92.5. Just have to remember to break at the elbows. Suspect the consequence of it is more psychological than physiological.
Chin-ups; 4 x10-bw. 4th set was a 7+3. Think it would’ve been otherwise fine but I focused on the biceps a little more and they ran out of gas.
Belt squat, mid-stance, only shoes; 4 x10-125.
Giant set. Need to pick up the pace a bit for this.
SSB GMs, beltless, DL stance; 1 x8, 3 x10-132.
CG neutral pull-ups, pullover style; 2 x10-bw. Feeling the pre-fatigue impact of pull-ups yesterday and chin-ups today, but it’s probably going to make them more effective than less.
Push-ups; 2 x10-bw. Meant to be OHP but I wanted to work on my pressing stacking and compression, which helped me fix bar path struggles on the bench originally.
Supersetted.
BB rows, volume; 2 x15-100. Saw Andrew House do 20s with 200kg. Figured I could do half but cardio isn’t quite there at the end of the workout. Will build up. Everything felt great afterwards.
Seated banded abs;
Supersetted.
Suspended crunches; 2 x10-bw. Rigged up something resembling a GHD sit-up. Didn’t love the lower back positions on these. Might try yet again to get my cable crunches working.
Hypers, 50 deg #5, volume; 2 x20-bw. Probably move to holding a plate for these.
Supersetted.
Daily walks
1 x30min
1 x15min
109.0 still feeling heavy and food-bloated.
10min wake-up walk
Bench, index on rings; 1 x10-70. 3 x9-92.5. Just have to remember to break at the elbows. Suspect the consequence of it is more psychological than physiological.
Chin-ups; 4 x10-bw. 4th set was a 7+3. Think it would’ve been otherwise fine but I focused on the biceps a little more and they ran out of gas.
Belt squat, mid-stance, only shoes; 4 x10-125.
Giant set. Need to pick up the pace a bit for this.
SSB GMs, beltless, DL stance; 1 x8, 3 x10-132.
CG neutral pull-ups, pullover style; 2 x10-bw. Feeling the pre-fatigue impact of pull-ups yesterday and chin-ups today, but it’s probably going to make them more effective than less.
Push-ups; 2 x10-bw. Meant to be OHP but I wanted to work on my pressing stacking and compression, which helped me fix bar path struggles on the bench originally.
Supersetted.
BB rows, volume; 2 x15-100. Saw Andrew House do 20s with 200kg. Figured I could do half but cardio isn’t quite there at the end of the workout. Will build up. Everything felt great afterwards.
Seated banded abs;
Supersetted.
Suspended crunches; 2 x10-bw. Rigged up something resembling a GHD sit-up. Didn’t love the lower back positions on these. Might try yet again to get my cable crunches working.
Hypers, 50 deg #5, volume; 2 x20-bw. Probably move to holding a plate for these.
Supersetted.
Daily walks
1 x30min
1 x15min
Last edited:
DL and bench day
109.9
10min wake up walk
DL to heavy single, || stance; 1 x10-70. 1 x5-120. 1 x1-170 hook, 220, 240, 260, 280@11. This probably wasn’t there today.
Half way through something in my left hamstring twitched/slid/snapped/clicked/jumped back into place. Not too different to previous injury but half way down this time. Hoping it’s just more irritation and not a full blown injury often. Mentally I had set myself this target and while the back strength was there, the legs probably weren’t after the big activity day yesterday.
Back offs, beltless; 5 x1-230. This should’ve stayed at 225 or back to 220 for a few more reps but I didn’t check last week’s numbers. Probably back it down next week.
Bench to heavy single, index on rings; 1 x10-70. 1 x1-120, 130@10. Didn’t have it today, despite a bouncy 120, I wasn’t confident enough in the technique.
Back offs; 2 x2-120@10, @8.5. Really struggling with bar path and technique generally today. For the 2nd backoff, I moved grip in my one finger and it seemed to let me get a lot for tricep and stability into the groove. I’ll give it further testing tomorrow.
Weighted chin-ups, clustered singles sets; 1 x10-bw. 1 x6-bw+25kg. 2 x3-bw+30kg @9, @9.5,
Supersetted.
Axle hypers, 50deg #7; 2 x3-140.
Hanging leg raises; 2 x20-bw.
Supersetted.
Daily walks
1 x30min
109.9
10min wake up walk
DL to heavy single, || stance; 1 x10-70. 1 x5-120. 1 x1-170 hook, 220, 240, 260, 280@11. This probably wasn’t there today.
Half way through something in my left hamstring twitched/slid/snapped/clicked/jumped back into place. Not too different to previous injury but half way down this time. Hoping it’s just more irritation and not a full blown injury often. Mentally I had set myself this target and while the back strength was there, the legs probably weren’t after the big activity day yesterday.
Back offs, beltless; 5 x1-230. This should’ve stayed at 225 or back to 220 for a few more reps but I didn’t check last week’s numbers. Probably back it down next week.
Bench to heavy single, index on rings; 1 x10-70. 1 x1-120, 130@10. Didn’t have it today, despite a bouncy 120, I wasn’t confident enough in the technique.
Back offs; 2 x2-120@10, @8.5. Really struggling with bar path and technique generally today. For the 2nd backoff, I moved grip in my one finger and it seemed to let me get a lot for tricep and stability into the groove. I’ll give it further testing tomorrow.
Weighted chin-ups, clustered singles sets; 1 x10-bw. 1 x6-bw+25kg. 2 x3-bw+30kg @9, @9.5,
Supersetted.
Axle hypers, 50deg #7; 2 x3-140.
Hanging leg raises; 2 x20-bw.
Supersetted.
Daily walks
1 x30min
Last edited:
Squat and accessories day
109.4
10min wake-up walk
CB SQ to heavy single, lower-belt position; 1 x5-70. 1 x1-120, 150. Felt the injured adductor/hamstring register a bit so called it here.
Back offs; 3 x5-120. Narrowed my stance and tried to maintain a more upright torso, which gave me a more natural and stronger feeling technique.
Bench, rings between index and middle fingers; 1 x10-70. 3 x3-110@9, @8, @8.
BB rows; 1 x10-70. 3 x8-120. A fairly manageable RIR. The truck is always to find a load that balances static body position and actual movers. Grip about an inch in from the rings, felt really strong. Had toes turned out a fraction from || DL stance, just to see if that’s better on the hamstring/adductor issue. Might explore it more on Thursday.
Supersetted.
Chin-ups; 4 x5-bw+15kg belt.
CG bench, hands to smooth; 3 x5-100@9, @9, @9.
Cable crunches; 2 x20-25kgs.
Giant set.
Step ups, alternating, no break, box+12 mats; 3 x10-bw.
Daily walks
2 x30min
109.4
10min wake-up walk
CB SQ to heavy single, lower-belt position; 1 x5-70. 1 x1-120, 150. Felt the injured adductor/hamstring register a bit so called it here.
Back offs; 3 x5-120. Narrowed my stance and tried to maintain a more upright torso, which gave me a more natural and stronger feeling technique.
Bench, rings between index and middle fingers; 1 x10-70. 3 x3-110@9, @8, @8.
BB rows; 1 x10-70. 3 x8-120. A fairly manageable RIR. The truck is always to find a load that balances static body position and actual movers. Grip about an inch in from the rings, felt really strong. Had toes turned out a fraction from || DL stance, just to see if that’s better on the hamstring/adductor issue. Might explore it more on Thursday.
Supersetted.
Chin-ups; 4 x5-bw+15kg belt.
CG bench, hands to smooth; 3 x5-100@9, @9, @9.
Cable crunches; 2 x20-25kgs.
Giant set.
Step ups, alternating, no break, box+12 mats; 3 x10-bw.
Daily walks
2 x30min
Last edited:
Heavy day
109.5 bulky food and gut volume. Still, definitely not making the inroads yet that I meant to.
10min wake-up walk
DL, heavy, natural toes out stance; 1 x10-70. 1 x5-120. 1 x1-170, 220 hook, 220 versa’s. 2 x2-250. Toes out a little for the top sets gave me a better feel around the injury and a lot more confidence locking out. Heels still stacked under knees and hips. I definitely need to get better finding a more natural wedge-in just to boost the slack pull a fraction.
Stopped at two doubles this week, no need to push it. All in all in was pretty good to get this, especially with the fatigue from standing rows on Tuesday.
Bench, rings between index and middle fingers; 1 x10-70. 4 x2-120@8.5, @9, @9, @9.5.
Seated DL, box+12 mats; 5 x4-230.
Supersetted.
WG pull-ups; 2 x10-bw.
SG axle hypers; 2 x5-120.
Supersetted.
Standing band crunches; 2 x25-purple band.
Thoughts - standing rows back to Friday’s. Too much fatigue with the bumped back squat volume. Need to make sure DL stance remains stacked and doesn’t go so wide, I lose the height to utilise back in the slack pull.
Daily walks
4+hrs taboggin at snow
109.5 bulky food and gut volume. Still, definitely not making the inroads yet that I meant to.
10min wake-up walk
DL, heavy, natural toes out stance; 1 x10-70. 1 x5-120. 1 x1-170, 220 hook, 220 versa’s. 2 x2-250. Toes out a little for the top sets gave me a better feel around the injury and a lot more confidence locking out. Heels still stacked under knees and hips. I definitely need to get better finding a more natural wedge-in just to boost the slack pull a fraction.
Stopped at two doubles this week, no need to push it. All in all in was pretty good to get this, especially with the fatigue from standing rows on Tuesday.
Bench, rings between index and middle fingers; 1 x10-70. 4 x2-120@8.5, @9, @9, @9.5.
Seated DL, box+12 mats; 5 x4-230.
Supersetted.
WG pull-ups; 2 x10-bw.
SG axle hypers; 2 x5-120.
Supersetted.
Standing band crunches; 2 x25-purple band.
Thoughts - standing rows back to Friday’s. Too much fatigue with the bumped back squat volume. Need to make sure DL stance remains stacked and doesn’t go so wide, I lose the height to utilise back in the slack pull.
Daily walks
4+hrs taboggin at snow
Last edited: