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2016 Log
- Thread starter Jester
- Start date
Lower focused accessories day
Scale battery needs replacing. Starting to lean out a little, maybe up to a kg down over past two weeks.
10min wake-up walk
Floor-pause DL, || stance, clustered singles; 1 x5-70, 120. 1 x1-170, 220. 8 x1-250. Hips and feet feel better with the stacked-stance rather than turning feet out. Will improve rest times over next few sessions and re-evaluate then.
SSB wide box squat, sleeves, clustered triples; 1 x3-82. 3 x3-132. These were really good. Genuine stop on the box, stable knees etc. Have to improve the rest times though, not really clustered as the intended.
SSB calf raises, squat wedges; 2 x20-132.
BB rows, medium grip; 1 x5-120. 3 x4-160.
CG bench, thumbs to knurl; 1 x5-70. 1 x5-100@RIR1, x4@RIR1, x4@RIR2.
Supersetted.
Need to get slightly stronger in the upper back and forearms still. WG pull-ups with a lean back are probably the cure here, given the seal row setup difficulty.
CG axle hypers, chin tucked, lower back emphasis, #8 to deg; 3 x8-100.
Standing banded abs, SSB behind legs; 3 x20-IE blue band.
Supersetted.
Bumping this to an extra set and taking the good mornings with harness of Friday’s. Will add a set of those and belt squats (probably) to Monday.
Daily walks
1 x45min
Scale battery needs replacing. Starting to lean out a little, maybe up to a kg down over past two weeks.
10min wake-up walk
Floor-pause DL, || stance, clustered singles; 1 x5-70, 120. 1 x1-170, 220. 8 x1-250. Hips and feet feel better with the stacked-stance rather than turning feet out. Will improve rest times over next few sessions and re-evaluate then.
SSB wide box squat, sleeves, clustered triples; 1 x3-82. 3 x3-132. These were really good. Genuine stop on the box, stable knees etc. Have to improve the rest times though, not really clustered as the intended.
SSB calf raises, squat wedges; 2 x20-132.
BB rows, medium grip; 1 x5-120. 3 x4-160.
CG bench, thumbs to knurl; 1 x5-70. 1 x5-100@RIR1, x4@RIR1, x4@RIR2.
Supersetted.
Need to get slightly stronger in the upper back and forearms still. WG pull-ups with a lean back are probably the cure here, given the seal row setup difficulty.
CG axle hypers, chin tucked, lower back emphasis, #8 to deg; 3 x8-100.
Standing banded abs, SSB behind legs; 3 x20-IE blue band.
Supersetted.
Bumping this to an extra set and taking the good mornings with harness of Friday’s. Will add a set of those and belt squats (probably) to Monday.
Daily walks
1 x45min
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Upper focused accessories day
Scale battery needs replacing. Feeling ok today
10min wake-up walk.
Incline press, clustered triples; index on rings; 1 x10-70. 6 x3-110. Gotta tighten up rest periods a little, but some good volume here.
CG chin-ups, max-stun protocol; 1 x5-bw. 15 x1-bw+30kgs. Shorter rest between reps and better form. Probably one more week before increasing the load, fractionally,
SG Nightmare DLs, || stance, 2pumps&rep, 6mat deficit; 1 x1-70, 120, 150. 2 x1-150+IE red shorty band.
WG pull-ups; 1 x10@failure-bw. Smoked the forearms and tried to mind-muscle things to the upper back and off the lats. Room to improve but it’s a start.
DB preacher curls; 3 x7-DB+15kgs.
High incline press; 3 x10-50.
Belt squats, knees straight forward, 6mat deficit; 2 x6, 1 x10-125. Using DL positioning, probably need either deeper deficit or a band here.
Neck extensions; 3 x15-30kgs.
Giant set.
Daily walks
1 x15min
1 x15min stationary bike
Scale battery needs replacing. Feeling ok today
10min wake-up walk.
Incline press, clustered triples; index on rings; 1 x10-70. 6 x3-110. Gotta tighten up rest periods a little, but some good volume here.
CG chin-ups, max-stun protocol; 1 x5-bw. 15 x1-bw+30kgs. Shorter rest between reps and better form. Probably one more week before increasing the load, fractionally,
SG Nightmare DLs, || stance, 2pumps&rep, 6mat deficit; 1 x1-70, 120, 150. 2 x1-150+IE red shorty band.
WG pull-ups; 1 x10@failure-bw. Smoked the forearms and tried to mind-muscle things to the upper back and off the lats. Room to improve but it’s a start.
DB preacher curls; 3 x7-DB+15kgs.
High incline press; 3 x10-50.
Belt squats, knees straight forward, 6mat deficit; 2 x6, 1 x10-125. Using DL positioning, probably need either deeper deficit or a band here.
Neck extensions; 3 x15-30kgs.
Giant set.
Daily walks
1 x15min
1 x15min stationary bike
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