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2016 Log
- Thread starter Jester
- Start date
Max lower and chin-up day
112.4 the cut starts Friday now that in-laws have flown back and dinner calories will tighten up. I’m aiming for about 5kg in 8 weeks before a three week holiday. Feeling bloaty and a bit fiber heavy.
5min wake-up walk
PSOAS raises; 1 x15-green shorty power band
DL to max, || stance toes out; 1 x5-70, 120. 1 x1-170, 200, 220 hook, 240, 260, 270@9. Broke 280 but didn’t try to grind. Everything today was feeling like slow motion and I couldn’t get the slack out at all. See how it goes next week.
I suspect I need the extra recovery from doing seated deads on Thursday’s. My mid back was just wrecked on Friday and Saturday.
I also need to be more disciplined and maintain the 230 and 250 singles given the time after waking up that I’m training at.
Chin-ups, clustered single sets, reset reps; 1 x5-bw, bw+15kgs. 4 x5-bw+30kgs@9, @9.5, @10, @10.
SG axle hypers, #6 50deg, continuous; 4 x10-90.
Belt squats; 4 x10-150.
Giant set.
Daily walks
Nil, work scheduling. Maximises standing desk time.
112.4 the cut starts Friday now that in-laws have flown back and dinner calories will tighten up. I’m aiming for about 5kg in 8 weeks before a three week holiday. Feeling bloaty and a bit fiber heavy.
5min wake-up walk
PSOAS raises; 1 x15-green shorty power band
DL to max, || stance toes out; 1 x5-70, 120. 1 x1-170, 200, 220 hook, 240, 260, 270@9. Broke 280 but didn’t try to grind. Everything today was feeling like slow motion and I couldn’t get the slack out at all. See how it goes next week.
I suspect I need the extra recovery from doing seated deads on Thursday’s. My mid back was just wrecked on Friday and Saturday.
I also need to be more disciplined and maintain the 230 and 250 singles given the time after waking up that I’m training at.
Chin-ups, clustered single sets, reset reps; 1 x5-bw, bw+15kgs. 4 x5-bw+30kgs@9, @9.5, @10, @10.
SG axle hypers, #6 50deg, continuous; 4 x10-90.
Belt squats; 4 x10-150.
Giant set.
Daily walks
Nil, work scheduling. Maximises standing desk time.
Last edited:
Max effort upper day
110.8
10min wake-up walk
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135@9. Right shoulder was a bit twitchy over the weekend and started feeling that way after 130 so I left it at 135. It was the best rep of them and 140 was likely there. Could’ve paced things more quickly.
Seal rows, reset reps; 1 x10-70. 5 x5-100.
Supersetted.
Bench, pinkies on rings, power reps; 4 x3-110.
Deadlift rows, V stance; 4 x4-125. Possibly better as snatch grip, but felt good to do them again.
Supersetted.
Upright rows; 4 x10-55.
Standing buffalo skullcrushers; 4 x15-22.5
Supersetted.
Sit-ups, 6-mats, plate behind head; 2 x10-bw+15.
Daily walks
2 x30min
110.8
10min wake-up walk
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135@9. Right shoulder was a bit twitchy over the weekend and started feeling that way after 130 so I left it at 135. It was the best rep of them and 140 was likely there. Could’ve paced things more quickly.
Seal rows, reset reps; 1 x10-70. 5 x5-100.
Supersetted.
Bench, pinkies on rings, power reps; 4 x3-110.
Deadlift rows, V stance; 4 x4-125. Possibly better as snatch grip, but felt good to do them again.
Supersetted.
Upright rows; 4 x10-55.
Standing buffalo skullcrushers; 4 x15-22.5
Supersetted.
Sit-ups, 6-mats, plate behind head; 2 x10-bw+15.
Daily walks
2 x30min
Last edited:
Max effort lower and heavy chins
110.3 a decent place to start cutting from. Looking to reach a rested (ish) 105-106 before family holiday at the end of March.
10min walk
Psoas band raises; 1 x15-green shorty power band
Standing jumps; 1 x5-bw
DL to max, medium V-stance; 1 x5-70. 1 x1-120, 170 hook, 200, 220, 230, 240, 250, 260, [email protected]. I tried different stances a bit. 270 was with a legit frog-stance and moved ok but 260 I was too low in the hips, belt too low and back too flat. It was a shit rep that had an impact. Got to remember to keep looking down.
Weighted chin-ups, clustered singles sets, reset reps; 1 x5-bw, bw+15kgs. 2 x3-bw+35kgs@9 @10. 2 [email protected], 10.
SG axle hypers, #7 50deg; 4 x10-90. #7 let me get better ROM and feels ok for positioning.
Belt squat; 4 x10-150. Adding a motion-pause at the bottom rather than adding weight for now.
Giant set.
Deficit DL, 6-mats, beltless; 2 x3-170. I feel like my leg drive isn’t quite as good as it was a few months back when I had more deficit work.
Daily walks
1 x30min
110.3 a decent place to start cutting from. Looking to reach a rested (ish) 105-106 before family holiday at the end of March.
10min walk
Psoas band raises; 1 x15-green shorty power band
Standing jumps; 1 x5-bw
DL to max, medium V-stance; 1 x5-70. 1 x1-120, 170 hook, 200, 220, 230, 240, 250, 260, [email protected]. I tried different stances a bit. 270 was with a legit frog-stance and moved ok but 260 I was too low in the hips, belt too low and back too flat. It was a shit rep that had an impact. Got to remember to keep looking down.
Weighted chin-ups, clustered singles sets, reset reps; 1 x5-bw, bw+15kgs. 2 x3-bw+35kgs@9 @10. 2 [email protected], 10.
SG axle hypers, #7 50deg; 4 x10-90. #7 let me get better ROM and feels ok for positioning.
Belt squat; 4 x10-150. Adding a motion-pause at the bottom rather than adding weight for now.
Giant set.
Deficit DL, 6-mats, beltless; 2 x3-170. I feel like my leg drive isn’t quite as good as it was a few months back when I had more deficit work.
Daily walks
1 x30min
Last edited:
Max effort upper day
110.2
10min wake-up walk
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130,
Seal rows, reset reps; 1 x10-70. 4 x5-100.
Supersetted.
High-touch bench, index on rings; 3 x4-100.
Deadlift rows, || stance, versa’s; 3 x5-120. Will build these into 10-12 range pretty quickly. Today is about finding the positioning that I want.
Supersetted.
Upright rows; 2 x10-70.
Overhead buffalo triceps; 2 x27-15.
Sit-ups, 6-mats, plate behind head; 2 x10-bw+15.
Daily walks
Nil
110.2
10min wake-up walk
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130,
Seal rows, reset reps; 1 x10-70. 4 x5-100.
Supersetted.
High-touch bench, index on rings; 3 x4-100.
Deadlift rows, || stance, versa’s; 3 x5-120. Will build these into 10-12 range pretty quickly. Today is about finding the positioning that I want.
Supersetted.
Upright rows; 2 x10-70.
Overhead buffalo triceps; 2 x27-15.
Sit-ups, 6-mats, plate behind head; 2 x10-bw+15.
Daily walks
Nil
Last edited:
Lower and chins volume day
110.6
10min wake-up walk
Psoas raises; 1 x15-green shorty power band
DL w/bands; 1 x5-70, 70+purple shb. 4 x3-120+purple shb. Grip was a bit slippery on each third rep. Will need to chalk up next time. Clustered singles might be better and faster.
Seated DLs, box+12 mats; 3 x10-220.
Buffalo widowmaker pin-squats, ATG, oly shoes, beltless; 1 x20-72.
SLDL, beltless; 3 x8-170.
Chin-ups; 3 x9-bw.
Belt squats, oly shoes; 3 x15-125.
Supersetted.
Nordics assisted; 3 x12-bw+green band.
Chin-ups; 3 x9-bw.
Supersetted.
Daily walks
Nil, work schedule
110.6
10min wake-up walk
Psoas raises; 1 x15-green shorty power band
DL w/bands; 1 x5-70, 70+purple shb. 4 x3-120+purple shb. Grip was a bit slippery on each third rep. Will need to chalk up next time. Clustered singles might be better and faster.
Seated DLs, box+12 mats; 3 x10-220.
Buffalo widowmaker pin-squats, ATG, oly shoes, beltless; 1 x20-72.
SLDL, beltless; 3 x8-170.
Chin-ups; 3 x9-bw.
Belt squats, oly shoes; 3 x15-125.
Supersetted.
Nordics assisted; 3 x12-bw+green band.
Chin-ups; 3 x9-bw.
Supersetted.
Daily walks
Nil, work schedule
Last edited:
Volume upper
110.8 lots of carbs yesterday but feeling trimmer generally.
10min wake-up walk
Bench, index on rings; 1 x10-70. 3 x6-107.5. Getting more honest with the pauses.
Super WG pull-ups; 4 x9-bw.
Supersetted.
High-touch bench, index on rings; 3 x10-85.
Seal rows; 3 x9-90.
Supersetted.
Upright rows; 3 x10-70
Buffalo BTN, thumbs to smooth; 3 x12-27.
Sit-ups, plate behind head; 3 x10-bw+15kgs.
Giant set.
DB curls; 2 x15-DB+15kgs.
Overhead band extensions; 2 x20-purple band.
Neck extensions; 2 x25-25kgs.
Giant set.
Daily walks
1 x30min
1 x15min
110.8 lots of carbs yesterday but feeling trimmer generally.
10min wake-up walk
Bench, index on rings; 1 x10-70. 3 x6-107.5. Getting more honest with the pauses.
Super WG pull-ups; 4 x9-bw.
Supersetted.
High-touch bench, index on rings; 3 x10-85.
Seal rows; 3 x9-90.
Supersetted.
Upright rows; 3 x10-70
Buffalo BTN, thumbs to smooth; 3 x12-27.
Sit-ups, plate behind head; 3 x10-bw+15kgs.
Giant set.
DB curls; 2 x15-DB+15kgs.
Overhead band extensions; 2 x20-purple band.
Neck extensions; 2 x25-25kgs.
Giant set.
Daily walks
1 x30min
1 x15min
Last edited:
Max effort lower and chins
110.3
10min wake-up walk
Psoas band raises; 1 x15-green shorty band
DL to max; 1 x5-70, 120. 1 x1-170, 200, 220, 230, 240, 250, 260, 270, 270. Tried for a few more but lost my tightness on the break. More practice needed.
Weighted chin-ups, clustered singles sets, reset reps; 1 x5-bw, bw+15kgs. 2 [email protected], 9.5.
Buffalo SQ; 1 x5-72. 3 x5-122.
Weighted chin-ups, clustered singles sets, reset reps; 1 x3-bw+35kgs@10. 1 x5-bw+30kgs@10.
Axle hypers, #8 50deg; 2 x10-90. This weight was much better. Felt a greater lower back pump.
Supersetted.
Daily walks
Nil due to weather
110.3
10min wake-up walk
Psoas band raises; 1 x15-green shorty band
DL to max; 1 x5-70, 120. 1 x1-170, 200, 220, 230, 240, 250, 260, 270, 270. Tried for a few more but lost my tightness on the break. More practice needed.
Weighted chin-ups, clustered singles sets, reset reps; 1 x5-bw, bw+15kgs. 2 [email protected], 9.5.
Buffalo SQ; 1 x5-72. 3 x5-122.
Weighted chin-ups, clustered singles sets, reset reps; 1 x3-bw+35kgs@10. 1 x5-bw+30kgs@10.
Axle hypers, #8 50deg; 2 x10-90. This weight was much better. Felt a greater lower back pump.
Supersetted.
Daily walks
Nil due to weather
Last edited:
Max effort upper day
109.9 my right shoulder capsule has been feeling inflamed since the BTN presses - won’t be doing those again. Oddly feeling no DOMS from yesterday. I need to work through it a bit faster and make sure I can do nordics and step ups at the end to keep the legs getting exposed properly. Maybe some back off deadlift sets aren’t so bad either.
10min wake-up walk
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135@9. Took the 135 as far down as the shoulder permitted, about an inch high but a solid and stable rep within that ROM.
Seal rows, reset reps; 1 x10-70. 5 x6-100.
Supersetted.
High-touch bench, index on rings; 3 x5-100.
Super WG pull-ups; 3 x5-bw+10kgs.
Supersetted.
Upright rows; 2 x10-70. Felt something pop into place so I left it at two sets.
Overhead extensions; 2 x20-purple band.
Sit-ups, plate behind head; 2 x10-bw+15kgs.
Giant set.
Axle hypers, #8 50deg, lower back emphasis; 3 x10-90.
Daily walks
Nil due to weather
109.9 my right shoulder capsule has been feeling inflamed since the BTN presses - won’t be doing those again. Oddly feeling no DOMS from yesterday. I need to work through it a bit faster and make sure I can do nordics and step ups at the end to keep the legs getting exposed properly. Maybe some back off deadlift sets aren’t so bad either.
10min wake-up walk
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135@9. Took the 135 as far down as the shoulder permitted, about an inch high but a solid and stable rep within that ROM.
Seal rows, reset reps; 1 x10-70. 5 x6-100.
Supersetted.
High-touch bench, index on rings; 3 x5-100.
Super WG pull-ups; 3 x5-bw+10kgs.
Supersetted.
Upright rows; 2 x10-70. Felt something pop into place so I left it at two sets.
Overhead extensions; 2 x20-purple band.
Sit-ups, plate behind head; 2 x10-bw+15kgs.
Giant set.
Axle hypers, #8 50deg, lower back emphasis; 3 x10-90.
Daily walks
Nil due to weather
Last edited:
Lower and chins volume day
110.5
10min wake-up walk
Psoas band raises; 1 x15-green shorty power band
DLs, || stance; 1 x5-70, 120, 170. 2 x1, 4 x2-220.
Seated DL, box+12 mats; 3 x8-230.
Buffalo widowmaker pin SQ, oly shoes; 1 x20-77.
SLDL, beltless; 3 x8-170.
Chin ups; 2 x7-bw+5kg.
Belt squats, oly shoes, paused; 2 x10-100. Hands free, felt good. Build capacity and more sets before load, being mindful of the left knee.
Supersetted.
Chin ups; 3 x10-bw.
Nordics assisted: 3 x10-bw+greens band.
Supersetted.
Daily walks
1 x30min
110.5
10min wake-up walk
Psoas band raises; 1 x15-green shorty power band
DLs, || stance; 1 x5-70, 120, 170. 2 x1, 4 x2-220.
Seated DL, box+12 mats; 3 x8-230.
Buffalo widowmaker pin SQ, oly shoes; 1 x20-77.
SLDL, beltless; 3 x8-170.
Chin ups; 2 x7-bw+5kg.
Belt squats, oly shoes, paused; 2 x10-100. Hands free, felt good. Build capacity and more sets before load, being mindful of the left knee.
Supersetted.
Chin ups; 3 x10-bw.
Nordics assisted: 3 x10-bw+greens band.
Supersetted.
Daily walks
1 x30min
Last edited:
Volume upper day
110.9 some sodium bloat going on atm. Overslept by 15min so a late start.
5min wake-up walk
Bench, index on rings, paused; 1 x-10-70. 5 x5-105.
DL rows; 1 x10-70. 5 x5-120.
Supersetted.
Will pick up the pace and go for a lot more sets with an on-time start.
Larsen press, pinkies on rings; 2 x10-80.
WG Turtle shell rows; 2 x10-70.
Supersetted.
Buffalo OHP, pinkies on knurl; 3 x9-52.
WG pull-ups; 3 x9-bw.
Supersetted.
Upright rows; 2 x10-70.
CG Deficit push-ups; 2 x12-bw.
Sit-ups, plate behind head; 2 x10-bw+15kgs.
Giant set.
Pull-ups, short breaks; 6 x8-bw. A long way to go back to former glory but it’s a start.
Daily walks
1 x15min
1 x30min
110.9 some sodium bloat going on atm. Overslept by 15min so a late start.
5min wake-up walk
Bench, index on rings, paused; 1 x-10-70. 5 x5-105.
DL rows; 1 x10-70. 5 x5-120.
Supersetted.
Will pick up the pace and go for a lot more sets with an on-time start.
Larsen press, pinkies on rings; 2 x10-80.
WG Turtle shell rows; 2 x10-70.
Supersetted.
Buffalo OHP, pinkies on knurl; 3 x9-52.
WG pull-ups; 3 x9-bw.
Supersetted.
Upright rows; 2 x10-70.
CG Deficit push-ups; 2 x12-bw.
Sit-ups, plate behind head; 2 x10-bw+15kgs.
Giant set.
Pull-ups, short breaks; 6 x8-bw. A long way to go back to former glory but it’s a start.
Daily walks
1 x15min
1 x30min
Last edited:
Lower and chins max effort day
Skipped weigh in. Lots of fodmap stuff to pass out from yesterday.
5min wake-up walk
Psoas band raises; 1 x15-green shorty power band
DL to max, || stance: 1 x5-70, 120. 1 x1-170, 200, 220, 250, 260. V-stance; 1 [email protected].
V- stance, beltless; 1 x3-220. These were good, really good.
I did all of the V-stance as bottom-up and it worked great. Going to give it some more run-time, and it probably has the most tie-in with bands given the acceleration demands.
Buffalo SQ to heavy set of 5; 1 x5-72, 122, 132, [email protected].
Weighted chin-ups, reset reps; 1 x5-bw, bw+15kg. 3 x3-bw+35kg@9, @10, @9.5
Axle hypers, #8 50deg; 3 x10-90.
SSB step ups, box no mats; 3 x10-bw+20kg held.
Giant set.
Nordics assisted; 2 x10-bw+green band.
WG chin-ups; 2 x10-bw.
Supersetted.
Great session. Going to go back to the bottom down stance, far more error margin and less injury risk.
Daily walks
2 x15min
Skipped weigh in. Lots of fodmap stuff to pass out from yesterday.
5min wake-up walk
Psoas band raises; 1 x15-green shorty power band
DL to max, || stance: 1 x5-70, 120. 1 x1-170, 200, 220, 250, 260. V-stance; 1 [email protected].
V- stance, beltless; 1 x3-220. These were good, really good.
I did all of the V-stance as bottom-up and it worked great. Going to give it some more run-time, and it probably has the most tie-in with bands given the acceleration demands.
Buffalo SQ to heavy set of 5; 1 x5-72, 122, 132, [email protected].
Weighted chin-ups, reset reps; 1 x5-bw, bw+15kg. 3 x3-bw+35kg@9, @10, @9.5
Axle hypers, #8 50deg; 3 x10-90.
SSB step ups, box no mats; 3 x10-bw+20kg held.
Giant set.
Nordics assisted; 2 x10-bw+green band.
WG chin-ups; 2 x10-bw.
Supersetted.
Great session. Going to go back to the bottom down stance, far more error margin and less injury risk.
Daily walks
2 x15min
Last edited:
Max effort upper day
111.1 higher than I’d like and noticing the sodium fluff in the mirror from the weekend.
10min wake-up walk
Bench, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135. The 135 was shit. I opened up the chest too much, couldn’t touch confidently and ground it up.
Back offs; 2 x5-110. Making sure to pause into chest.
Seal rows, pinkies on rings, reset reps; 1 x10-70. 5 x5-100.
Back offs; 2 x10-90.
Supersetted.
CG deficit push-ups; 2 x12-bw.
WG inverted rows, box+6mats, versa’s; 2 x15-bw.
Sit-ups, plate in front of head; 2 x10-bw+25kg.
Giant set.
Standing band crunches, short intervals; 4 x10-purple band, tight.
Paced myself for performance this morning and largely got there. Sit-ups were intended to have more crunch to them but felt shit so I will leave them as hip flexor focused and do the banded work for crunch. Time to make the band stronger though.
Daily walks
2 x15min
111.1 higher than I’d like and noticing the sodium fluff in the mirror from the weekend.
10min wake-up walk
Bench, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135. The 135 was shit. I opened up the chest too much, couldn’t touch confidently and ground it up.
Back offs; 2 x5-110. Making sure to pause into chest.
Seal rows, pinkies on rings, reset reps; 1 x10-70. 5 x5-100.
Back offs; 2 x10-90.
Supersetted.
CG deficit push-ups; 2 x12-bw.
WG inverted rows, box+6mats, versa’s; 2 x15-bw.
Sit-ups, plate in front of head; 2 x10-bw+25kg.
Giant set.
Standing band crunches, short intervals; 4 x10-purple band, tight.
Paced myself for performance this morning and largely got there. Sit-ups were intended to have more crunch to them but felt shit so I will leave them as hip flexor focused and do the banded work for crunch. Time to make the band stronger though.
Daily walks
2 x15min
Last edited:
Lower and chin-ups volume day
109.6
5min wake-up walk
Psoas raises; 1 x15-green shorty power band
DL w/bands; 1 x10-70. 3 x1-70+black shorty band. 4 x10-70+purple shorty band. Room to load a bit heavier.
Seated DL, box+12 mats; 3 x8-230.
Widowmaker pin squats, buffalo; 1 x13-82. Wearing a singlet due to heat and the bar was slipping and sliding a lot. Build the reps back up next week.
SG RDLs; 3 x8-150.
Standing banded ab crunches; 3 x15-purple band.
Supersetted.
Belt squats, paused, no hands; 2 x12-115.
Chin-ups, feet touch reset reps; 2 x10-bw+10kgs.
Supersetted.
Nordics assisted; 3 x12-bw+green band.
Chin-ups, feet touch reset reps; 3 x8-bw+10kgs.
Supersetted.
Daily walks
Nil due to weather
109.6
5min wake-up walk
Psoas raises; 1 x15-green shorty power band
DL w/bands; 1 x10-70. 3 x1-70+black shorty band. 4 x10-70+purple shorty band. Room to load a bit heavier.
Seated DL, box+12 mats; 3 x8-230.
Widowmaker pin squats, buffalo; 1 x13-82. Wearing a singlet due to heat and the bar was slipping and sliding a lot. Build the reps back up next week.
SG RDLs; 3 x8-150.
Standing banded ab crunches; 3 x15-purple band.
Supersetted.
Belt squats, paused, no hands; 2 x12-115.
Chin-ups, feet touch reset reps; 2 x10-bw+10kgs.
Supersetted.
Nordics assisted; 3 x12-bw+green band.
Chin-ups, feet touch reset reps; 3 x8-bw+10kgs.
Supersetted.
Daily walks
Nil due to weather
Last edited:
Volume upper day
110.0 slightly overslept and a late start. Feeling incredible fatigue from the heat wave and also yesterday’s session, albeit not DOMS.
5min wake-up walk
Bench, index on rings; 1 x10-70. 1 x7-105. 2 x9-100.
Pull-ups; 2 x15, 2 x12-bw.
Sit-ups, plate behind head; 1 x20-bw. 3 x20-bw+10kgs.
Giant set.
CG bench; 2 x12-70.
Seal rows; 2 x10-80.
WG upright rows, pinkies on rings; 2 x10-70.
Supersetted.
DB curls; 3 x10-DB+15kgs.
Buffalo raises; 3 x15-22kgs.
Overhead band extensions; 3 x20-purple band, tight.
Giant set.
Daily walks
1 x30min
Evening GPP
Front squats; 3 x15-40.
110.0 slightly overslept and a late start. Feeling incredible fatigue from the heat wave and also yesterday’s session, albeit not DOMS.
5min wake-up walk
Bench, index on rings; 1 x10-70. 1 x7-105. 2 x9-100.
Pull-ups; 2 x15, 2 x12-bw.
Sit-ups, plate behind head; 1 x20-bw. 3 x20-bw+10kgs.
Giant set.
CG bench; 2 x12-70.
Seal rows; 2 x10-80.
WG upright rows, pinkies on rings; 2 x10-70.
Supersetted.
DB curls; 3 x10-DB+15kgs.
Buffalo raises; 3 x15-22kgs.
Overhead band extensions; 3 x20-purple band, tight.
Giant set.
Daily walks
1 x30min
Evening GPP
Front squats; 3 x15-40.
Last edited: