2016 Log

Volume upper day


110.0 sodium and fibre back up


10min wake-up walk


Bench, index on rings; 1 x10-70. 1 x8-110@9. 3 x12, 10-100@9, 8.5, @9.5.

Chin-ups, continuous; 1 x16-bw. 1 x7-bw+15kgs@9. 3 x12, 11, 10-bw@9, @10, @10.

Neck extensions; 2 x15-30kgs. 1 x30, 25, 20-25kgs.
Giant set.


Bench, pinkies on rings; 2 x8-100.
Seal rows, gorilla grip, reset reps; 2 x8-90.
Supersetted.


CG axle hypers, #1 50deg; 1 x25-50kgs. 2 x20-80kgs.

Sit-ups, GHD-style; 3 x10-bw. Intense with the decline drop but not sure if quite hitting the spot yet. Straighter legs helped. Will try adding a plate behind head next week.
Supersetted.


JM press; 1 x10-40.
BB curls; 1 x12-40.
Supersetted.



Thought my work rate was higher today but time seemed to keep drifting away.

Still have things to sort out for the session structure.


Daily walks
1 x15min
 
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Jester said:
I don’t find they make me bigger or stronger. They’re a good way to get an efficient workout in when time or available equipment is limited, but I’ve not found them to offer anything beyond more traditional schemes.
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Thanks! Interesting observation.

I hadn't really thought about it, but (at least what I think I've observed) they appear to work well in the short term for stimulating hypertrophy, but I haven't really noticed it on the strength side compared to how I usually progress the weights through cycles (I often like to extend each rep range an extra few weights until closer to failure). Perhaps there is not enough volume/load for the neuromuscular adaptions? I don't know how that correlates in the long term, though.
 
Clayton said:
Thanks! Interesting observation.

I hadn't really thought about it, but (at least what I think I've observed) they appear to work well in the short term for stimulating hypertrophy, but I haven't really noticed it on the strength side compared to how I usually progress the weights through cycles (I often like to extend each rep range an extra few weights until closer to failure). Perhaps there is not enough volume/load for the neuromuscular adaptions? I don't know how that correlates in the long term, though.
Click to expand...

I suggest the ‘hypertrophy’ is just cellular swelling - glycogen, water and salts. Hypertrophy takes a long time to show for non-beginners and non-gear users.
 
Max effort lower day


110.7

5min wake up walk, 5min knees up marching


DL to max, || stance, leveraged slack pull; 1 x10-70, 120, 170. 1 x1-220, 240, 250, 260, 270. Needed three attempts for 270, opened the toes up slightly and went bottom-up. Still lots of leverage/wedge practice to do.


Back off singles, explosive; 5 x1-240.


Deficit RDLs, 12mats, beltless; 2 x7-170. Lower back wasn’t feeling amazing here. I think putting BB rows back in will help.


SSB SQ, oly shoes, beltless; 3 x10-82. Just a starting point to rebuild depth. The right knee still have something on the outside slipping and clicking.


CG axle hypers, #6 50deg; 2 x8-100. Back to doing these more traditionally. Am going to really push them to condition my lower back to be stronger in a fixed position while the hips move.


Thoughts;

RDLs to come down so I can safely take them to failure and no ROM cheating.

4th set of squats, with a slight load bump to get the legs to failure.

Torn between an explosive start from the bottom and trying to wedge in. Not sure which is best. Still need the high hips either way.


Lunch;

CG axle hypers, #6 50 deg; 3 x8-90. Played with these some more.


Daily walks
1 x30min
 
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Max effort upper day


110.0. Lower back has heavy fatigue from the extra hypers yesterday.

10min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135, 140. Didn’t get to a touch and it was a grinder. Mainly wanted to get re-exposed to the load.

Chin-ups; 1 x10-bw. 1 x5-bw+15kgs. 1 x4-bw+30kgs@10. 4 x3-bw+25kgs@9, @9, @9, @10. Went back to continuous reps.
Supersetted.

Definitely noticing a big impact on chin-up performance from the deficit RDLs on Mondays. I think I will make them SSB GMs and then move RDLs to Thursday’s session.


Pause bench; 3 x2-120@9, @9.5, @9.5.
BB rows, anti-sumo stance; 3 x5-120. Social media and memories is making me want to go back to this stance. Felt pretty good.
Supersetted.


Dips; 2 x5-bw. Left shoulder needs something to slip back to where it belongs, and these seem to help do that. Could work, could not, but a reasonable way to finish once I build reps up again.

Super WG pull-ups; 2 x6-bw. Just figuring out the best width for now.
Supersetted.


Daily walks
2 x15min
 
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Lower volume day


110.0

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


DL, anti-sumo stance; 1 x-10-70. 1 x5-120, 170. 15 x1-220. Definitely fatigued from Tuesday’s BB rows.


CB paused SQ to box, beltless; 3 x10-70, 80, 80. Knee integrity getting better. Will continue to keep the reps higher and just utilise this as a workhorse exercise.


CB GMs; 3 x5-120. Load feels fine, but it’s been a LONG time since I did this loading pattern or movement. Will accommodate the programming accordingly.


BB rows; 3 x8-120. Practicing that sustained lower back position. My left lower toe spasmed on the first set of the 2nd set. Putting it down to fatigue from holding the extended position a lot more than previously. Will work it through the day and make sure to get anterior flexion in.


Nordics assisted; 3 x15-bw+Rogue green band.
Belt squats, anti-sumo stance, pump work; 3 x20-100.
Supersetted.



Daily walks
1 x30min + 10kg vest
 
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Upper volume day


110.0 lower back is tight but feels like it should be more or less fine with continued movement.

10min wake-up walk


Bench, index on rings: 1 x10-70. 4 x8-110@8, @8.5, @8.5, @10. Shit setup on the last one and should have started it over. Solid work though.

CG neutral pull-ups; 1 x10-bw. 1 x16-bw. 3 x11-bw+10kgs. CG really feeling good for everything.

Neck extensions; 5 x15-30kgs.
Giant set.


CG bench, index to knurl; 3 x15, 12, 12-70.

WG Seal rows, middle finger on rings; 3 x15, 12, 12-70.
Supersetted.


Seated overhead band extensions; 3 x failure - purple band.


Standing banded abs, heel braced; 3 x30-IE blue band.
 
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