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2016 Log
- Thread starter Jester
- Start date
Volume lower day
110.5
5min wake-up walk, knees up marching.
DL to max, close minor-V stance, bottom up; 1 x5-70, 120, 170, 220. 5 x3-240@8.5, @8, @8, @8.5, @8.5.
Buffalo SQ, close stance, oly shoes, paused; 1 x3-72. 3 x3-122@8, @8, @8.
Nordics assisted; 2 x20-bw+Rogue green band.
Belt squats, sissy squat style, oly shoes; 2 x15-100.
Supersetted.
Zercher hinges; 1 x11-70. Cooked through at this stage.
Daily walks
1 x30min
110.5
5min wake-up walk, knees up marching.
DL to max, close minor-V stance, bottom up; 1 x5-70, 120, 170, 220. 5 x3-240@8.5, @8, @8, @8.5, @8.5.
Buffalo SQ, close stance, oly shoes, paused; 1 x3-72. 3 x3-122@8, @8, @8.
Nordics assisted; 2 x20-bw+Rogue green band.
Belt squats, sissy squat style, oly shoes; 2 x15-100.
Supersetted.
Zercher hinges; 1 x11-70. Cooked through at this stage.
Daily walks
1 x30min
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Volume upper day
110.3
5min wake-up walk
Bench, index on rings; 1 x10-70. 4 x6-110@8.5, @8.5, @9, @9.5.
WG pull-ups, lean back, gorilla grip, vest; 1 x10-bw. 4 x6-bw+5kgs@8.5, 8.5, 9.5, @9.
Supersetted.
Chin-ups, versa’s; 2 x11-bw.
Upright rows, DL bar setup, versa’s; 2 x8-70.
CG bench, flat back; 2 x15-70.
Giant set.
WG Seal rows, gorilla grip; 2 x15-70.
Deficit Push-ups; 1 x15, 12-bw.
Supersetted.
BB curls; 2 x15-40.
JM press; 2 x10-40.
Supersetted.
Neck extensions; 2 x20-25kgs.
Hanging leg raises; 2 x15-bw.
Supersetted.
Daily walks
1 x15min
110.3
5min wake-up walk
Bench, index on rings; 1 x10-70. 4 x6-110@8.5, @8.5, @9, @9.5.
WG pull-ups, lean back, gorilla grip, vest; 1 x10-bw. 4 x6-bw+5kgs@8.5, 8.5, 9.5, @9.
Supersetted.
Chin-ups, versa’s; 2 x11-bw.
Upright rows, DL bar setup, versa’s; 2 x8-70.
CG bench, flat back; 2 x15-70.
Giant set.
WG Seal rows, gorilla grip; 2 x15-70.
Deficit Push-ups; 1 x15, 12-bw.
Supersetted.
BB curls; 2 x15-40.
JM press; 2 x10-40.
Supersetted.
Neck extensions; 2 x20-25kgs.
Hanging leg raises; 2 x15-bw.
Supersetted.
Daily walks
1 x15min
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Max effort lower day
Skipped weigh-in due to social wrong over weekend.
5min wake-up walk, knees-up marching.
DL to max, close-V, bottom up slack pull; 1 x5-70, 120. 1 x1-170, 200 hook, 220, 250. Couldn’t move a thing after that. Bloody frustrating. Going to go back to bands on Thursday’s.
Buffalo SQ to max, close stance, oly shoes; 1 x1-72, 122, 152@8.5.
DL restart practice; 10 x1-220.
Axle hypers, #8 50 degs; 3 x8-90.
Standing banded abs, bar behind legs; 3 x20-IE blue bands.
Supersetted.
Shit session. Putting it down to fatigue from Thursday volume and going to change that structure up.
Daily walks
4hrs zoo walking approx. 9km distance
Skipped weigh-in due to social wrong over weekend.
5min wake-up walk, knees-up marching.
DL to max, close-V, bottom up slack pull; 1 x5-70, 120. 1 x1-170, 200 hook, 220, 250. Couldn’t move a thing after that. Bloody frustrating. Going to go back to bands on Thursday’s.
Buffalo SQ to max, close stance, oly shoes; 1 x1-72, 122, 152@8.5.
DL restart practice; 10 x1-220.
Axle hypers, #8 50 degs; 3 x8-90.
Standing banded abs, bar behind legs; 3 x20-IE blue bands.
Supersetted.
Shit session. Putting it down to fatigue from Thursday volume and going to change that structure up.
Daily walks
4hrs zoo walking approx. 9km distance
Last edited:
Max effort upper day
110.3
5min wake-up walk
Bench, index to max; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135. Didn’t quite touch and butt came up but a much better top single than last week and generally improving all around.
Back offs; 2 x3-120@9, @9,
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x5-bw+5kgs. 6 x4-bw+15kgs@9, @9, @9, @9.5, @10, @10-failure.
Supersetted.
Bench cont.; 1 x3-120@9.5,
Chin-ups; 1 x10-bw.
Upright rows, DL bar setup; 1 x8-70.
Giant set.
Daily walks
1 x15min
110.3
5min wake-up walk
Bench, index to max; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135. Didn’t quite touch and butt came up but a much better top single than last week and generally improving all around.
Back offs; 2 x3-120@9, @9,
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x5-bw+5kgs. 6 x4-bw+15kgs@9, @9, @9, @9.5, @10, @10-failure.
Supersetted.
Bench cont.; 1 x3-120@9.5,
Chin-ups; 1 x10-bw.
Upright rows, DL bar setup; 1 x8-70.
Giant set.
Daily walks
1 x15min
Last edited:
Volume lower day
110.3
5min wake up walk, knees-up marching.
DL, medium-V, clustered reset reps; 1 x5-70, 120, 170, 220 (first rep hook), 230, 240.
Back offs, beltless; 1 x10-200.
Buffalo SQ, close stance, paused, oly shoes; 3 x3-122@7.
Nordics assisted; 2 x20-bw+Rogue green band.
Belt squats, sissy squat style, paused, oly shoes; 2 x12-100.
Supersetted.
Zercher hinge; 1 x10-70. Need to lower weight for more reps here.
Standing banded abs; 1 x20-IE blue band. Going to go higher reps on these as well.
Supersetted.
Daily walks
Nil - work schedule.
110.3
5min wake up walk, knees-up marching.
DL, medium-V, clustered reset reps; 1 x5-70, 120, 170, 220 (first rep hook), 230, 240.
Back offs, beltless; 1 x10-200.
Buffalo SQ, close stance, paused, oly shoes; 3 x3-122@7.
Nordics assisted; 2 x20-bw+Rogue green band.
Belt squats, sissy squat style, paused, oly shoes; 2 x12-100.
Supersetted.
Zercher hinge; 1 x10-70. Need to lower weight for more reps here.
Standing banded abs; 1 x20-IE blue band. Going to go higher reps on these as well.
Supersetted.
Daily walks
Nil - work schedule.
Last edited:
Upper volume day
110.6 a bit of sodium fluff. Massive work stress at the moment.
10min wake-up walk
Bench, index on rings; 1 x10-70. 4 x6-110@9.5.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 4 x8-bw+5kg vest @9.5.
Supersetted.
Feeling the work stress impact so paced between sets appropriately.
BB rows; 3 x15-100. Looking down between heels helps me maintain position best.
CG bench, flat back; 3 x10-80.
Supersetted.
Chin-ups; 2 x8-bw. Fatigue definitely set in by this stage. Reset reps next time, go the distance to 15-20rep sets.
Upright rows, versa’s; 2 x8-70.
JM press; 2 x10-40.
Giant set.
Neck extensions; 2 x20-25kgs.
Hanging leg raises; 2 x10-bw.
Supersetted.
Daily walks
1 x30min
110.6 a bit of sodium fluff. Massive work stress at the moment.
10min wake-up walk
Bench, index on rings; 1 x10-70. 4 x6-110@9.5.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 4 x8-bw+5kg vest @9.5.
Supersetted.
Feeling the work stress impact so paced between sets appropriately.
BB rows; 3 x15-100. Looking down between heels helps me maintain position best.
CG bench, flat back; 3 x10-80.
Supersetted.
Chin-ups; 2 x8-bw. Fatigue definitely set in by this stage. Reset reps next time, go the distance to 15-20rep sets.
Upright rows, versa’s; 2 x8-70.
JM press; 2 x10-40.
Giant set.
Neck extensions; 2 x20-25kgs.
Hanging leg raises; 2 x10-bw.
Supersetted.
Daily walks
1 x30min
Last edited:
Max effort lower day
110.3
5min wake-up walk, knees up marching
DL to max, medium-V, bottom up slack pull; 1 x5-70, 120, 170. 1 x1-200, 220, 230, 240, 250, 270@9. Back in business.
Back offs, beltless; 1 x2-220@7.5.
Buffalo SQ to max, close stance, oly shoes; 1 x1-72, 122, 152, 157.5@9. Need a bit more depth and another bridging single on the way up. Probably more reps at 72 just to get the left knee cooperative.
Back offs, beltless, paused; 1 x2–122@8.
Axle hypers, #8 50deg; 2 x6-100.
Standing banded abs, bar behind legs; 2 x30-IE blue band.
Supersetted.
Daily walks
1 x30min
110.3
5min wake-up walk, knees up marching
DL to max, medium-V, bottom up slack pull; 1 x5-70, 120, 170. 1 x1-200, 220, 230, 240, 250, 270@9. Back in business.
Back offs, beltless; 1 x2-220@7.5.
Buffalo SQ to max, close stance, oly shoes; 1 x1-72, 122, 152, 157.5@9. Need a bit more depth and another bridging single on the way up. Probably more reps at 72 just to get the left knee cooperative.
Back offs, beltless, paused; 1 x2–122@8.
Axle hypers, #8 50deg; 2 x6-100.
Standing banded abs, bar behind legs; 2 x30-IE blue band.
Supersetted.
Daily walks
1 x30min
Last edited:
Max effort upper day
109.9
5min wake-up walk
Bench, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130@9, 130@8, 135@9, 135@10. 2nd single at 135 was a proper touch with a pause. The 1st wasn’t quite there.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x5-bw. 6 x4-bw+15kgs@9, @9.5, @9, @9, @9.5, @10. Rep quality continuing to improve. Need to remember to look forward when leaning back and not up.
Supersetted.
Bench cont. paused; 2 x2-120@9.5, @10. Ran out of gas.
Chin-ups, reset reps; 2 x12-bw.
Upright rows; 2 x10-70.
Giant set.
Daily walks
1 x15min
109.9
5min wake-up walk
Bench, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130@9, 130@8, 135@9, 135@10. 2nd single at 135 was a proper touch with a pause. The 1st wasn’t quite there.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x5-bw. 6 x4-bw+15kgs@9, @9.5, @9, @9, @9.5, @10. Rep quality continuing to improve. Need to remember to look forward when leaning back and not up.
Supersetted.
Bench cont. paused; 2 x2-120@9.5, @10. Ran out of gas.
Chin-ups, reset reps; 2 x12-bw.
Upright rows; 2 x10-70.
Giant set.
Daily walks
1 x15min
Last edited: