2016 Log

Max effort upper day


111.7 scale and mirror not quite sympatico but things travelling positively I think.


10min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x120, 125, 130, 135, 135. Both solid top singles. Butt coming up a bit, not too fussed for now. Will tighten it up on near max and continue to expose to heavier loads at the top.

Chin-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x2-bw+30kgs@9, @9, @9, @9, @9.5. Better reps than last week. Remembered to keep viewing point consistent during the set.
Supersetted.


Larsen bench; 2 x8-100.
Chin-ups cont.; 2 x9-bw.
Supersetted.


Larsen bench cont.; 2 x8-100.
WG pull-ups, lean back, gorilla grip; 2 x9-bw.
Supersetted.


Daily walks
1 x60min
 
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Volume lower day


110.5 work/professional stress rate incredibly high atm.

5min knees up marching, 5min wake-up walk


DL, || stance, bottom up slack pull; 1 x10-70, 120. 1 x5-170. 1 x5-220. 1 x5-250 full reset reps. 2 x5-220. Should’ve gone for 1 x10 backoff but respiratory function isn’t there.


SSB SQ, beltless; 2 x8–112. Slightly too much butt wink I think. Better bracing focus required.


SSB GM, beltless; 2 x10-132. Third set on SSBs back in next week.


Zercher SQ, narrow hold; 2 x10-70. Pause at the bottom gives a massive quad burn.


Zercher DL, wide hold; 2 x10-70. These are starting to feel really good.


SSB sissy squat pump set; 1 x20-32. Can definitely load this more.


Daily walks
1 x30min
 
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Volume upper day


110.2

10min wake-up walk


Bench, index on rings; 1 x10-70. 2 x7-110@8.5, @8.5, 1 x6-110@8.
45 deg pull-ups; 4 x14-bw.
Neck extensions; 3 x25-25kgs.
Giant set.


Bench, cont.; 3 x6-110@8, @8, @9.
Seated DLs, box+6mats&6EVA; 3 x6-200. Build reps at this load.
Supersetted.


JM press, paused; 3 x10-40.
WG pull-ups, lean back, gorilla grip; 3 x10-bw.
CG axle hypers, #1 50deg; 3 x20-90. Third set not quite as mind-muscle on lower back. I probably just need to slow the tempo down.
Giant set.


BB curls; 1 x12-40. Tank was empty by this point.
Overhead extensions; 1 x20-purple band.
Supersetted.


Daily walks
1 x30min
 
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Max effort lower day


113.0 surprisingly high and putting it down to fibre and sodium from meals yesterday. Visually bloated too, giving it a day or so to work itself down.

Fairly fatigued from continuing to re-up general activity and step count.


5min knees up marching, 5min wake-up walk


DL to max, strongman stance; 1 x10-70, 120. 1 x1-170, 220, 230, 240, 250, 260@9. 270 fail - Misgrooved and lacked the pop. Think I think shall continue with the closer stance and more quads.


LBBS, buffalo; 1 x5-72, 122, 142, 142. Still hate squats.


DL w/bands, || stance; 2 x5-180+IE red shorty band.


CG axle hypers, #1 50deg; 3 x20-90.
Standing banded crunches, bar behind legs; 3 x20-IE blue band.
Supersetted.


Daily walks
2 x30min
 
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Max effort upper day


111.3 not feeling any fatigue from yesterday, which is telling me I’m not really loushing the pace or workload far enough.

10min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135@9, 135@9. Found a good focal point and the singles were moving well today

Chin-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x2-bw+30kgs@9, @9, @9, @9, @9.
Supersetted.


Larsen pause bench; 2 x6-100.
Chin-ups; 2 x10-bw.
Supersetted.


Larsen pause bench; 3 x6-100.
WG pull-ups, lean back, gorilla grip; 3 x10-bw.
Supersetted.


Daily walks
1 x15min
 
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Lower volume day


110.3

5min knees up marching, 5min wake-up walk


DL, || stance, tempo balance pull-in technique, heel focal point; 1 x10-70, 120. 1 x5-170, 220. 10 x1-250 cluster singles. Just working on reducing the refractory period between reps.


SSB SQ, close stance knees forward, beltless, oly shoes; 2 x8–112. Felt better going hip width and all the way down.


SSB GM, beltless; 2 x8-132. Lower back still carrying a lot of fatigue from the ROM-hypers on Monday. Going to cut those out given the impact on the upper day as well. Leave them for Friday’s.


Zercher SQ; 2 x10-70.
Standing banded abs, bar behind legs; 2 x20-IE blue band.
Supersetted.


Zercher hinge; 2 x10-70.
Standing banded abs, bar behind legs; 2 x20-IE blue band.
Supersetted.


SSB sissy squat pump set; 1 x20-62


Daily walks
1 x30min
 
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Upper volume day


110.3

10min wake-up walk


Bench, index on rings; 1 x10-70. 2 x6-110@8, @7, @8.
45deg pull-ups; 4 x14-bw.
Neck extensions; 3 x25-25kgs.
Giant set.


Bench, cont.; 3 x6-110@7, @7, @7.
Seated DLs, box+6mats&6EVA; 3 x8-170.
Supersetted.


Overhead band extension; 2 x20-purple band.
WG pull-ups, lean back, gorilla grip; 2 x10-bw.
CG axle hypers, #1 50deg; 2 x20-90kgs.
Giant set.


Daily walks
2 x15min
 
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Max effort lower day


110.8 a bit of fatigue from under sleeping


5min knees up marching, 5min wake-up walk


DL to max, || stance, heels focal point; 1 x10-70. 1 x5-120, 170. 1 x1-220, 250, 270@9 speed, RIR0.5. Third attempt. Was interrupted after 250 and took me a minute to get my groove back. Have to remember to put the bar in front so I have room to pull it in.


Belt squat, 6-mat deficit, narrow || stance, paused; 3 x10-100. Bump the load and go to four sets next week.


SLDL, beltless; 2 x8-170. Third set next week.


SG RDL; 3 x6-150. Very out of practice with this kind of pattern. Should be good for building up the hamstrings once I’m back into the groove.



Daily walks
1 x30min
 
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Max effort upper day


110.4

10min wake-up walk


Bench, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135, 140@9.5 speed. Not a pause but a very clean rep otherwise. Good to hit this after a long road back.

Chin-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x2-bw+30kgs@9, @9, @9, @9, @9.
Supersetted.


Larsen bench, paused; 3 x6-100.
Chin-ups; 3 x10-bw.
Supersetted.


Larsen cont.; 1 x6-100.
WG pull-ups, lean back, gorilla grip; 1 x10-bw.
Supersetted.


Cut short.

Hanging leg raises;


A good session, nice to be back into 140 range.

I tend to be spent by the time I reach WG pull-ups, and considering changing them to a bent over row that mimics my former favourite seated row position. Probably needs a deficit.


Daily walks
1 x15min
 
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Volume lower day


110.8

5min knees up marching, 5min wake-up walk

Hanging leg raises; 1 x10-bw.


DL, || stance, pull-in, heels focal point; 1 x10-70, 120. 1 x5-170, 220. 10 x1-250 cluster singles.


SSB SQ, close stance, oly shoes, beltless; 3 x8-112. Taking them all the way down with a brief stop at the bottom.


SSB GMs, beltless; 2 x8-132.


BB rows, 12-mat deficit, versa’s; 2 x10-100.
Hanging leg raises, ankle weights; 1 x10-bw+10kgs. 1 x10-bw.
Supersetted.


Slightly shorter due to long weekend away after this. Rows felt better than zercher hinging. Will see if I have the endurance across for them and then the upper day that would usually follow on Friday.

Will retain zercher squats next week.

Daily walks
 
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Max effort upper day


Skipped weigh in

Back from a long weekend that went a day longer than planned due to flight cancellation. Missed yesteday as a result.

Feeling pretty shit physically due to travel, pending work stress.

10min wake-up walk


Bench, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135, 140@10. Just short of a touch on the 140 but happy to get it back to back. Groove felt good.

Chin-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x3-bw+30@10, @10, @10, @10, @10. Will work on increasing RIR.
Supersetted.


Larsen, paused; 3 x6-100.
Chin-ups; 3 x10-bw.
Supersetted.


Larsen pinkies on rings; 1 x6-100.
WG pull-ups; 1 x10-bw.
Supersetted.

Cut short.


Hanging leg raises;

Felt nauseous throughout the second half, which turned out to be due to gut discomfort.



Daily walks
2 x30min
 
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Volume lower day


109.8

5mins knees up marching, 5min wake-up walk.


DL with bands, || stance; 1 x10-70, 70+red IE shorty. 1 x5-120+red IE shorty, 170+ red shorty. 5 x2-200+red IE shorty. 1 x5-170+red IE shorty.

Just need to build my work capacity up.


SSB SQ, close stance, oly shoes, beltless; 3 x8–112.


SSB GMs, beltless; 3 x10-112.


SSB sissy squats, oly shoes; 2 x15-62.


Nordics assisted; 3 x12-bw+rogue green band.



Daily walks
1 x30min
 
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Volume upper day


110.3 poor sleep due to insane wind

5min wake-up walk


Bench, index on rings; 1 x10-70. 3 x6-110@8, @8, @8.
Pull-ups, 45deg; 4 x14-bw.
Neck extensions; 3 x20-25kgs.
Giant set.


Bench, cont.: 3 x6-110@8.5, @8.5, @8.
Seated DL, box+6mats&6EVA; 3 x10-170.
Supersetted.

Controlling the reps more on seated DL.


BB rows, 12 mat deficit; 2 x8-100.
CG push-ups, paused; 2 x10-bw.
Supersetted.

3rd set next week when less sleep deprived the night before.


Hanging leg raises, ankle weights; 2 x10-bw+10kgs. 1 x15-bw.
CG axle hypers, #1, 50deg; 2 x10-90.
Supersetted.


Daily walks
1 x30min
 
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Max effort lower day


111.4 but sodium fluffy from weekend. No power due to weather which also left me considerably under slept ongoing for about 5 days now. Will keep it simple today.


10min knees up marching


DL to max, || stance; 1 x5-70, 120, 170. 3 x1-220. Medium-V stance; 1 x1-250, 260, 270. Took quite a few attempts to get this. Couldn’t dial in the tightness.

Backoffs; 3 x3-220. Mental note to try nightmare deadlifts here.


Deficit RDL, 12 mats; 2 x10-150.


Belt squats, paused; 3 x15-100
Standing banded abs, heels locked; 2 x20-IE blue band.
Supersetted.

CG axle hypers, #1 50deg; 3 x10-90kgs. Controlled.
Standing banded abs, heels locked; 3 x20-IE blue band.


Daily walks
Nil, work schedule
 
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Max effort upper day


112.5 higher than expected but just due to higher fibre load in gut I believe.


10min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135, 140@9.5. Best it’s felt so far.

Chin-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x3-bw+30kgs@10, @10, @10, @10, @10. A bit fatigued on these today.
Supersetted.


Larsen, paused; 3 x7-100.

Chin-ups; 3 x10-bw.
Supersetted.

Cut short.


Daily walks
1 x15min
 
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Volume lower


111.1 started a few minutes later than normal to get the gut cleared. Swelling in the right knees from the last two weeks is slowing dissipating but it’s taking a while. It’s mainly impacting knees over toes ROM.


5min knees up marching, 5min wake-up walk


DL, medium-V stance, bottom up slack pull, heels focal point; 1 x10-70. 1 x5-120, 170. 6 x4-220. Somewhere in the 7-8ish range. Limited more by cardio/brace endurance than the posterior chain.


Belt squats, paused; 3 x10-115.
Hanging leg raises; 3 x12-bw.
Supersetted.


SSB GMs; 3 x10-112. 5kg bump.


SSB sissy squat pump set; 2 x20-32,
Standing banded abs, heels supported; 2 x20-IE blue band.
Supersetted.


Daily walks
1 x30min
 
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Volume upper day


110.8

10min wake-up walk


Bench, index on rings; 1 x10-70. 3 x6-110@7, @7, @7.
45deg pull-ups, rest-pause as required; 4 x20-bw.
Neck extensions; 3 x25-25kgs.
Giant set.


Bench, cont.; 3 x6-110@8, @8, @8.
Seated DL, box+6mats+6EVA, controlled tempo; 3 x8-170.
Supersetted.


Deficit push-ups, paused, medium grip; 3 x12-bw.
CG axle hypers, #1 50deg, controlled; 3 x20-50.
Supersetted.


Really happy with the workout. Will add 2.5kgs to bench next session. Then continue to plug along developing the vertical pulling into 20 continuous reps rather than the first 10-14 and rest-pause to 20.


Daily walks
1 x30min
 
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Arms and rucking


Missed weigh-in


Seated supine DB curls; 2 x10-DB+10kgs.
Seated band overhead extensions; 2 x15-green Rogue band.
Supersetted.


Daily walks
1 x90mins, forgot vest
1 x15mins
 
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Max effort lower day


110.4

10min knees up marching

Hanging leg raises; 1 x10-bw.


DL to max, medium-V stance, heels focal point; 1 x5-70, 120, 170. 1 x1-220, 230, 240, 250, 260, 270@9 speed. Moved the belt below ribs for 270. Had a lot more speed than last week. I’ll aim for 280 next week if I can get sleep up in advance.


Deficit RDL, 12 mats, beltless; 3 x7-170. Around RIR2 I think. Hard to measure which is going to give our first - PC, lower back, brace or conditioning. Will build reps up to 10.


Belt squats, pendulum style, 6mat deficit, paused; 3 x10-100.
Hanging leg raises; 3 x15-bw.
Supersetted.


CG axle hypers, #1 50deg, controlled tempo; 2 x10-90kg. These heavy sets might be better as 80kg. A bit touch and go for how well they hit the lower back without the PC taking over,m.

Standing banded abs, heels supported; 2 x25-IE blue band.
Supersetted.

Really happy with this session. Right knee still has plenty of welling from whatever happened there but I could reach depth on the deficit setting, so it shouldn’t be too far off now.


Daily walks
1 x30mins
 
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Max effort upper day


Skipped weigh-in

10min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x120, 130, 135, 140, 140. Better groove on the second rep, reasonably happy.

Chin-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x3-bw+30kgs@10, @10, @10, @10, @10.
Supersetted.


Larsen press; 2 x7-100@9, @9.
Chin-ups; 2 x6-bw+10kgs@8.5, @9.
Supersetted.


Larsen, cont.; 2 x7-100@9, @9.
WG pull-ups, lean back, gorilla grip; 2 x8-bw.
Supersetted.


SG high pulls; 2 x10-70.
Bent knee sit-ups, 6mats, ab focus; 2 x15-bw.
Supersetted.


Daily walks
1 x15min
 
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