2016 Log

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

  1. Jester

    Jester Well-Known Member

    ME lower day


    110.1 food intake coming down this week.

    10min wake-up walk
    PSOAS band raises; 1 x15-green short band
    Standing jumps; 1 x10-bw


    DL to max, natural stance; 1 x5-70, 120. 1 x1-170, 200 hook, 220, 250, 270@9. Got it on the 2nd attempt, was too squatty on the first. Had it in my head to consider 290 today but wasn’t quite in the groove enough. Maybe two weeks time.


    SSB SQ to max; 1 x3-82, 112. 1 x1-132, 162@8. Felt good, half the battle is the bloody handles getting in the way at the bottom.


    Deficit DL, 12 mats, hook, beltless; 3 [email protected].


    SSB SQ, back offs; 3 x3-132@6-7. I went uber-narrow on the third set and it felt a lot better, so I think I’ll say there for SSB work.


    SSB GMs, beltless; 3 x6-142. Low RPE/high RIR.
    Banded abs; 3 x20-dpb.
    Supersetted.


    GHD style sit-ups, plate behind head; 1 x10-bw. 2 x10-bw+10kg.


    Pretty happy with this session. Got into my head a bit much on the 270. I think k had 290 in the bag but not worth going for it on an off day.

    Tweaked the setup to focus more on performance and load than volume, as I have Thursday’s volume and Friday’s rows for that.

    Will add in some higher rep leg work to superset against the sit-ups all the same, probably alternating reverse lunges on SSB.


    Daily walks
    2 x15min
    1 x45min
     
    Last edited: Nov 27, 2023
  2. Jester

    Jester Well-Known Member

    Max effort upper


    110.1 both PSOAS feeling a little sensitive after begging the sit-ups back in but I should be ok.

    10min wake-up walk


    Max bench, pinkies on rings; 1 x10-70. 1 x3-100. 1 x1-120, 130@11. That rep lasted for a legit 5s. I got it but damn did it stick.
    Back offs; 3 x2–120@8, 7.5, 8. Touching too high on the max again.

    Weighted chin-ups, clustered singles sets; 1 x10-bw. 1 x3-bw+15kg. 1 x3-bw+30kg. 2 [email protected], @9. 1 x1-bw+40kg@10. 1 [email protected].
    Supersetted.
    More biceps required. Touched too high on the max single for bench.


    CG bench; 4 x4-102.5.
    WG pull-ups, versa’s; 4 x9-bw. Want to get these back to a textbook 15-20reps. Will need to shed some fat of course, circa 4-6kgs I think.
    Supersetted.


    Neck extensions; 1 x20, 15-30kg.
    GHD-style sit-ups, plate behind head; 2 x10-bw+15kg.
    BB curls; 2 x15-40.
    Overhead band extensions; 2 x25-pb.
    Giant set.


    Hanging leg raises; 1 x15-bw. Time to nail down discipline on these. They generally keep my hips and abs healthy and happy.

    Happy with the back half, the bench and chins were a drop off from last week. Possibly due to the big volume bump on Friday.

    Spent some time re-thinking yesterday’s session and I might just keep the structure as it was with Monroe 10rep work from accessories. Not sure yet.


    Daily walks
    1 x30min
     
    Last edited: Nov 28, 2023
  3. Jester

    Jester Well-Known Member

    Rest day


    109.7

    Daily walks
    1 x15min
    1 x30min
    1 x45min
     
  4. Jester

    Jester Well-Known Member

    Volume lower day


    110.1

    10min wake-up walk
    PSOAS band raises; 1 x15-green shorty band
    Standing jumps; 1 x10-bw


    DL w/bands, 2 mat deficit; 1 x5-70. 1 x3-70+2gb&1bb. 1 x3-120+2gb&1bb. 20 x1-150+2gb+1bb.


    Buffalo box squat; 5 x2-112.


    Seated DL, 12 mats, versa’s; 3 x8-200. Tire a little skin on left thumb during DLs, so stuck with versa’s here. It’s probably better for lower back focus anyway.
    Banded abs, inward facing, wide stance; 3 x20-2pb.
    Supersetted.


    Belt squats, close stance; 2 x20-100.
    Banded abs, bar behind legs; 2 x20-2pb.
    Supersetted.


    SG axle hypers, 50 deg #7; 3 x10-100. Closer grip might be better for more consistent reps.
    Suspended GHD style sit-ups, ab focus; 3 x15-bw.
    Supersetted.


    Hatfield SSB reverse lunges alternating; 1 x15-62.


    Nordic curls, band assisted; 1 x13-bw. 3 x10-bw. Added mats here for a deeper ROM. Felt good.


    Daily walks
    Nil due to work schedule.
     
    Last edited: Nov 30, 2023
  5. Jester

    Jester Well-Known Member

    Volume upper day


    109.7

    10min wake-up walk


    Bench, index on rings; 1 x10-70. 3 x9-102.5
    Chin-ups, versa’s; 1 x10-bw. 3 x8-bw+10kg. The hanging leg raises has the unintentional side effect of supersetting lats, which stuffed me on these, hence the switch halfway through.
    Hanging leg raises; 2 x15-bw. GHD style sit-ups, plate behind head; 2 x10-bw+10kg.
    Giant set.


    OHP; 4 x6-60. Moved the hand position out one finger a time per set. Wide is very weak, close is very strong.
    BB rows; 4 x5-150. Big improvement on last week. Time to add reps.
    Supersetted.


    Deficit pushups; 3 x15-bw.
    CG neutral pull-ups, versa’s; 3 x10-bw.
    GHD style sit-ups, plate behind head; 3 x10-bw+10kg.
    Giant set.


    Cut short.


    Daily walks
    1 x30min


    End of day
    WG pull-ups, short breaks; 4 x10-bw
     
    Last edited: Dec 1, 2023
  6. Jester

    Jester Well-Known Member

    Rest day


    109.7


    Daily walks
    2 x15min
    1 x30min
     
    Last edited: Dec 2, 2023
  7. Jester

    Jester Well-Known Member

    Rest day


    Nil weigh-in, big early birthday lunch yesterday.


    Daily walks
    1 x30min
     
  8. Jester

    Jester Well-Known Member

    Max effort lower day


    110.0

    Walking lunges; 1 x10
    PSOAS band raises; 1 x10
    5min wake-up walk
    Standing jumps; 1 x10-bw
    Banded abs: 1 x10-pb


    DL to max, natural stance; 1 x5-70. 1 x1-120, 170, 200, 220, 230, 250, 270. Broke 290 thrice but just didn’t have quite have the confidence or positioning to get it further than that. Not far off though. Lost about 10minutes across the failed attempts. Right PSOAS tightened a little on the third attempt as my hips were too high. Need to remember to counterbalance backwards. Still, not far off.


    Buffalo box squat to max; 1 x1-72, 122, 152. Didn’t have the confidence in my hips to sit all the way down. Basically hit a wide stance squat again. Form was shit.


    Deficit DL, 12 mats; 2 x3-200. Belt and versa’s back to get me better used to the braced sensation with a full breath and save the grip fatigue for heavy chin-ups tomorrow. Third set back next week.


    Back off buffalo box squats; 2 x2-122. Narrowed stance and straightened the feet a bit, felt better.


    SSB GMs, narrow stance; 3 x10-112. Decided that deep 10s, working the hamstrings and lower back more is better for these
    Banded abs; 3 x20-2pb.
    Supersetted.


    Belt squats; 3 x15-125. Amazing using my new Spud Inc. belt squat belt. Quads ahoy.
    Banded abs, widebstance; 1 x20-2pv. Getting a bit sloppy. Need something that more consistently hits abs.
    Supersetted.


    Daily walks
    1 x15min
    1 x30min
     
    Last edited: Dec 4, 2023
  9. Jester

    Jester Well-Known Member

    Max effort upper day


    109.5

    5min wake-up walk


    Bench to max, index on rings; 1 x5-70, 100. 1 x2-120. 1 [email protected]. 140kg FAIL. Came down in the wrong groove, everything opened up too wide and it didn’t get more than two inches off the chest. Probably a helpful negative but haven’t quite mastered this load yet.
    Backoffs; 1 x4-120@10 AMRAP.

    Weighted chin-ups, clustered singles sets; 1 x5-bw, bw+15kg, bw+30kg. 2 [email protected], @10. 1 [email protected] AMRAP.
    Supersetted.


    CG bench; 4 x4-105.
    WG pull-ups, versa’s; 4 x10-bw.
    GHD-style sit-ups, suspended, ab focus; 2 x15-bw. PSOAS tie-in at the right hip was just feeling shit overnight and still morning, which made it very difficult to find a good groove on these.
    Giant set.


    Hanging leg raises; 1 x15-bw.
    Overhead band extensions; 1 x20-pb.
    Buffalo shoulder raises; 1 x10-22.
    BB curls; 1 x15-40.
    Neck extensions; 1 x20-30kgs. Felt good but the plates were spinning on vertical axis making it feel slightly unstable.
    Giant set.

    Didn’t time manage well enough for a second accessory circuit. Otherwise it was a fantastic session, minus the 140kg bench error.


    Daily walks
    1 x30min


    End of day
    Hanging leg raises, crunch cue; 3 x20-bw.
     
    Last edited: Dec 5, 2023
  10. Jester

    Jester Well-Known Member

    Rest day


    109.8


    Daily walks
    1 x45min
     
    Last edited: Dec 5, 2023
  11. Jester

    Jester Well-Known Member

    Volume lower day


    110.3 gut fibre and also getting some quad fill out again


    Walking lunges; 1 x10 per side
    5min wake-up walk
    PSOAS shorty band raises; 1 x15
    Standing jumps; 1 x10-bw


    DL w/bands, natural stance, hook; 1 x5-70. 1 x5-70+pshb. 20 x1-120+pshb. The shorty bands kicked my arse. I could barely lockout with grip holding, so plenty of room to keep improving at this kind of load before more band or weight is required.


    Buffalo ATG squat; 1 x3-72. 4 x3-102. Lots of bounce but I think the load is a bit light. Took the box away as I’m not sure I was getting enough out of it over the past two months.


    Seated DLs, box+12mats, versa’s; 3 x8-200. I may build up the mat height slowly for more focus on lower back. Lats and traps starting to take over a bit.
    Banded abs, inward facing; 3 x20-2pb.
    Supersetted.


    Belt squats; 3 x15-125.
    Banded abs, inward facing; 3 x20-2pb.
    Supersetted.


    Axle hypers, #7 50deg, narrow grip; 2 x8-100. Moving the grip to a few inches apart seemed to take the upper back out of the ‘movers’ and keep it static. This way I could keep the ‘work’ being done to the erectors. To be continued.


    SSB Hatfield reverse lunges; 2 x20-32kg. Pumping the load on these makes it uncomfortable on shoulders as I’m doing them at a fast pace, so instead for now I’ll use them as a ‘finisher’. If I feel they’re too easy, I’ll very slowly titrate up.


    Nordic curls, band assisted, greater elevation ROM; 4 x10-green band.


    Daily walks
    1 x30min
    1 x15min
     
    Last edited: Dec 7, 2023
  12. Jester

    Jester Well-Known Member

    Volume upper day


    109.7

    5min wake-up walk


    Bench, index on rings; 1 x10-70. 3 x10-102.5
    Chin-ups, reset reps; 1 x10-bw. 3 x10-bw+10kg.
    Sit-ups, 6mats; 1 x20-bw.
    Giant set.


    OHP; 3 x7-60.
    Seal rows; 3 x9-90. Moved away from BB rows as the impact to explosiveness of the Monday was apparent, and DL max being my main goal it doesn’t make a lot of sense to limit that. Seal rows back in.
    Supersetted.


    Deficit push-ups; 3 x15-bw.

    CG neutral pull-ups, versa’s; 3 x12-bw. Not taking it to peak elbow squeeze, as that doesn’t really do anything for the back and just exhausts the connective tissues and cuts the sets shorter.

    Axle hypers, #7 50deg, lower back focus, narrow grip; 3 x15-80.
    Giant set.


    Neck extensions; 2 x30-25kg..
    Hanging leg raises; 2 x20-bw.
    BB curls; 2 x15-40.
    Overhead band extensions; 2 x20-pb.
    Torch raises; 1 x12-DB+5kg.
    Giant set.


    Daily walks
    2 x15min
     
    Last edited: Dec 8, 2023
  13. Jester

    Jester Well-Known Member

    Rest day


    Skipped weigh-in intentionally


    Daily walks
    5km fun run~90min
    2 x15min
     
  14. Jester

    Jester Well-Known Member

    Rest day


    110.5

    Daily walks
    1 x30min
    1 x15min
     
  15. Jester

    Jester Well-Known Member

    Max effort lower


    112.0 far too heavy. The last week of end of year stuff has been tough. Time to knuckle down other than Christmas itself.

    All kinds of work and life stress atm as the year winds down and an issue with the car. Need to temper expectations.


    Walking lunges; 1 x10 per side
    PSOAS band raises; 1 x20-green shorty band
    10min wake-up walk
    Standing jumps; 1 x10-bw
    Banded abs; 1 x10-2pb


    Max DL, || stance; 1 x5-70. 1 x1-120, 170, 200 hook, 220, 250. Natural-V stance; 1 x1-270@9.


    Max Buffalo ATG squat; 1 x5-72. 1 x1-122, [email protected].


    Deficit DL, 6 mats, hook; 3 x1-210. These felt really good at the lower height for helping my setup and the drop-in wedge.


    Belt squats; 2 x15-130.
    Banded abs, tempo&pause; 2 x10-2pb.
    Supersetted.


    Deficit RDLs, 6 mats, beltless; 1 x5-170. Plenty of reps less. Going to build on these slowly and really ingrain the pattern of drive after the slack pull.


    Zercher DLs, +10mats; 2 x8-70. Getting back into these but with a ROM and tolerance focus first. My upper back is going to need a lot of mobility improvement for them. However, that should give me greater DL leverage once that happens so all good.
    Banded abs, tempo&pause; 2 x10-2pb. Doing the banded abs like this seems to pull something back into the correct place on the right hip almost.
    Supersetted.


    Daily walks
    1 x30min
     
    Last edited: Dec 11, 2023
  16. Jester

    Jester Well-Known Member

    Max effort upper day


    111.0 big sodium load yesterday

    10min wake-up walk


    Bench to max, pinkies on rings; 1 x5-70, 100. 1 x1-120, [email protected], 135kg FAIL.
    Back offs; 1 x2-120@8. Arch was exhausted from lower back yesterday.

    Weighted chin-ups, clustered singles sets; 1 x5-bw, bw+15kg, bw+30kg. 2 x3-bw+40kg@10, 10. 1 x10-bw+30kg@9.
    Supersetted.
    Zerchers probably had an impact on peak performance. Biceps felt as though they were missing some pop.


    Pause bench, index on rings; 4 x2-120.
    WG pull-ups, versa’s; 4 x10-bw.
    Supersetted.


    CG axle hypers, #8 50deg, lower back emphasis; 3 x10-80.
    Hanging leg raises; 3 x20-bw.
    Supersetted.


    Neck extensions; 2 x30-25kg.
    Hanging stiff leg raises; 2 x20-bw.
    Supersetted.


    Daily walks
    2 x15mins
     
    Last edited: Dec 12, 2023
  17. Jester

    Jester Well-Known Member

    Rest day


    109.7 significant stress fatigue today


    Daily walks
    Nil, calories dialled down
     
  18. Jester

    Jester Well-Known Member

    Volume lower day


    110.7. Massive fatigue today. Combination of heat and a lot of work stress.


    Walking lunges; 1 x10 per side
    5min wake-up walk
    PSOAS band raises; 1 x15-green shorty band
    Standing jump; 1 x10-bw



    DL w/bands; 1 x5-70, 1 x5-70+pshb. 5 x3-120+pshb. Felt good. Hands out just a bit, realised they were too narrow as I was starting to get some minor aches in the shoulders. The wedge-hinge requires the torso to swivel in between arms anyhow.


    Belt squats, narrow stance, oly shoes; 3 x15-125.
    Banded abs, tempo & pause; 3 x10-2pb.
    Supersetted.


    Block pulls, +8 mats; 2 x5-220.


    Zercher squats; 3 x8-70. Time to be patient and make these work. Finding the stance that works at the start. It’s sort of a semi-sumo width by conclusion rather than design.


    Nordic curls, band assisted; 4 x11-green band assisted


    SSB Hatfield reverse lunges: 1 x20-32kg.


    Daily walks
    1 x15min
     
    Last edited: Dec 14, 2023
  19. Jester

    Jester Well-Known Member

    Volume upper day


    110.7


    Bench, index on rings; 1 x10-70. 3 x8-105.
    Weighted chin-ups, reset reps; 1 x10-bw. 3 x8-bw+20kg.
    Neck extensions, full ROM; 1 x25, 2 x20, 1 x16-25kgs.
    Giant set.


    OHP; 3 x8-60.
    Seal rows; 3 x9-90.
    Supersetted.


    Deficit push-ups; 2 x20-bw
    CG neutral pull-ups, versa’s; 2 x15-bw.
    CG axle hypers, #8 50deg; 2 x13-bw. Gotta remember to stay loose. 80kg or lower better for the lower back emphasis.
    Giant set.


    Daily walks
    1 x60min
    1 x30min
     
    Last edited: Dec 15, 2023
  20. Jester

    Jester Well-Known Member

    Max effort lower day


    111.2 spent the weekend away. Plenty of walks and NEAT-exercise but no weigh-ins. Gut feels a bit full and heavy. Tried to moderate intake, obviously have to remove calories now though.


    10min wake-up walk
    PSOAS band raises; 1 x15–green shorty thin band
    Standing jumps; 1 x10-bw
    Banded abs; 1 x10-pb


    DL to max, natural stance, versa’s due to cut thumb; 1 x5-70. 1 x1-120, 170, 200, 220, 240, 260, 280@9. Got in my head a little on the first attempt. Nailed it on the 2nd and had a little extra in the tank. Slack pull and counterbalance worked extremely well.
    Back offs; 1 x5-220.


    Belt squats; 3 x10-140.
    Banded abs, tempo&pause; 3 x10-2pb. These again feel like they’re on the verge of correcting my right hip issue by pulling something on the outside into the correct spot.
    Supersetted.


    Deficit RDLs, 6 mats; 3 x6-170. Building up the reps per set here. Probably dragging my feet about it though.


    Daily walks
    1 x30min
     
    Last edited: Dec 18, 2023

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