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2016 Log
- Thread starter Jester
- Start date
Heavy lower day
Forgot weigh-in
10min wake-up walk
DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 230, 250, 260. Couldn’t get 270 to budge, frustrating but still not recovered from Thursday.
DL back offs; 5 x1-230.
Seated DL, box+12mats; 3 x5-230.
Deficit deads, beltless, 12 mats; 3 x3-150
Standing pulley abs; 3 x12-55kgs.
Supersetted.
Leg extensions; 2 x12-40.
Leg curls; 2 x10-40.
Supersetted.
A pretty disappointing session all around. Calories are down a bit but all the same, that usually wouldn’t impact peak strength quite so much. I’m still failing to consistently get a good leg drive at the upper end. More practice required.
Leg curls may be a bit heavy and better suited to 15-20 rep range. Felt tightening around the adductor strain after those sets.
Daily walks
1 x30min
Forgot weigh-in
10min wake-up walk
DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 230, 250, 260. Couldn’t get 270 to budge, frustrating but still not recovered from Thursday.
DL back offs; 5 x1-230.
Seated DL, box+12mats; 3 x5-230.
Deficit deads, beltless, 12 mats; 3 x3-150
Standing pulley abs; 3 x12-55kgs.
Supersetted.
Leg extensions; 2 x12-40.
Leg curls; 2 x10-40.
Supersetted.
A pretty disappointing session all around. Calories are down a bit but all the same, that usually wouldn’t impact peak strength quite so much. I’m still failing to consistently get a good leg drive at the upper end. More practice required.
Leg curls may be a bit heavy and better suited to 15-20 rep range. Felt tightening around the adductor strain after those sets.
Daily walks
1 x30min
Last edited:
Bench and DL day
110.6 I figured I might try to make the four day split work a bit better but be more mindful of RPE and fatigue along the way for lower body.
10min wake-up walk
Bench to max, index on rings, wrist wraps; 1 x10-70. 1 x1-120, 125, 130, 135, 140-3/4 rep.
Chin-ups, clustered-singles sets; 1 x5-bw. 1 x3-bw+20kgs. 4 x3-bw+40kgs@9, @9, @9, @10.
Supersetted.
DL, medium-V, swing-in practice, low RPW top triple; 1 x3-70, 120, 170, 220@7. This was fine for today given the fatigue from yesterday.
Incline bench; 3 x5-110.
WG chin-ups; 3 x7-bw.
Neck extensions; 3 x20-30kgs.
Giant set.
Very happy with this session today. Will leave it as it is for next week.
Daily walks
110.6 I figured I might try to make the four day split work a bit better but be more mindful of RPE and fatigue along the way for lower body.
10min wake-up walk
Bench to max, index on rings, wrist wraps; 1 x10-70. 1 x1-120, 125, 130, 135, 140-3/4 rep.
Chin-ups, clustered-singles sets; 1 x5-bw. 1 x3-bw+20kgs. 4 x3-bw+40kgs@9, @9, @9, @10.
Supersetted.
DL, medium-V, swing-in practice, low RPW top triple; 1 x3-70, 120, 170, 220@7. This was fine for today given the fatigue from yesterday.
Incline bench; 3 x5-110.
WG chin-ups; 3 x7-bw.
Neck extensions; 3 x20-30kgs.
Giant set.
Very happy with this session today. Will leave it as it is for next week.
Daily walks
Last edited: