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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
Last edited:
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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DL focused day
111.5 feeling mentally bouncy but physically exhausted. Need to find a way to bring Sunday activity levels down a bit.
10min wake-up walk
DL to max, || stance; 1 x5-70, 120. 1 x1-170, 220, 270@9 speed. Flew up to the knees and then just the usual grind to lock. Got it on the second pull. Felt like doing the big jump today.
Deficit back off cluster set, 6mats; 10 x1-220.
Seated DL, box+8mats+6EVA; 2 x4-250.
Belt squat ATG set; 1 x10-150. Probably need bands and technique focus beyond this load.
Leg extensions; 2 x16-40.
Leg curls; 2 x10-40.
Crunches on bench, legs locked, plate behind head; 2 x10-bw+10kg.
Mind-muscle giant set.
Harness GMs; 1 x15-100.
Daily walks
1 x15min
111.5 feeling mentally bouncy but physically exhausted. Need to find a way to bring Sunday activity levels down a bit.
10min wake-up walk
DL to max, || stance; 1 x5-70, 120. 1 x1-170, 220, 270@9 speed. Flew up to the knees and then just the usual grind to lock. Got it on the second pull. Felt like doing the big jump today.
Deficit back off cluster set, 6mats; 10 x1-220.
Seated DL, box+8mats+6EVA; 2 x4-250.
Belt squat ATG set; 1 x10-150. Probably need bands and technique focus beyond this load.
Leg extensions; 2 x16-40.
Leg curls; 2 x10-40.
Crunches on bench, legs locked, plate behind head; 2 x10-bw+10kg.
Mind-muscle giant set.
Harness GMs; 1 x15-100.
Daily walks
1 x15min
Last edited:
Bench focused day;
Forgot weigh-in. Left a bit ‘off’ on the left shoulder.
10min wake-up walk
Bench, pinkies on rings, singles EMOM; 1 x10-70. 1 x1-120, 130. 5 x1-135. The flatter and more packed I get my upper and mid back, the better this goes.
Chin-ups, singles EMOM; 1 x5-bw. 1 x3-bw+20kgs. 10 x1-bw+40kgs. Definitely getting into more genuine RIR1 reps per session. Might be time to try a first single at 45kgs.
Dead pin bench, pinkies on rings; 3 x3-110@9, @9, @9.
WG chin-ups, pinkies to smooth; 3 x5-bw+15kgs@9, @9, @9. Driving elbows to the floor is my cue for this grip, working well.
Supersetted.
DB front raises, forward loaded; 1 x8-DB+10kgs.
Neck extensions; 1 x15-30kgs into 1 x15-25kgs dropset.
Supersetted.
Daily walks
1 x30min
30min stationary bike
Forgot weigh-in. Left a bit ‘off’ on the left shoulder.
10min wake-up walk
Bench, pinkies on rings, singles EMOM; 1 x10-70. 1 x1-120, 130. 5 x1-135. The flatter and more packed I get my upper and mid back, the better this goes.
Chin-ups, singles EMOM; 1 x5-bw. 1 x3-bw+20kgs. 10 x1-bw+40kgs. Definitely getting into more genuine RIR1 reps per session. Might be time to try a first single at 45kgs.
Dead pin bench, pinkies on rings; 3 x3-110@9, @9, @9.
WG chin-ups, pinkies to smooth; 3 x5-bw+15kgs@9, @9, @9. Driving elbows to the floor is my cue for this grip, working well.
Supersetted.
DB front raises, forward loaded; 1 x8-DB+10kgs.
Neck extensions; 1 x15-30kgs into 1 x15-25kgs dropset.
Supersetted.
Daily walks
1 x30min
30min stationary bike
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Lower focused accessories day
110.9
10min wake-up walk
DL, || stance, clustered singles; 1 x5-70, 120. 1 x1-170, 220. 6 x1-250. Dumped the pauses halfway through. I think speed is probably more important for my pulling style. Possibly a slight deficit will help more. Maybe just keep this for heavy technique and continue to build the quads. I’m getting a lot better at bringing me to the bar.
Wide SSB low box SQ, sleeves, clustered triples; 1 x3-82, 132, 132, 142. Leaned forward instead of hips down a bit too much on that first set. Lower back a tiny bit grumbly as a result but not to an obstructive degree.
SSB calf raises, wedges; 2 x20-142.
BB rows, medium grip; 1 x5-120. 3 x4-160.
CG pause bench; 1 x5-70. 3 x5-100.
Supersetted.
CG axle hypers, #8 50deg; 3 x9-100.
Standing banded abs, SSB behind legs; 3 x20-IE blue band.
Supersetted.
Daily walks
30min stationary bike
110.9
10min wake-up walk
DL, || stance, clustered singles; 1 x5-70, 120. 1 x1-170, 220. 6 x1-250. Dumped the pauses halfway through. I think speed is probably more important for my pulling style. Possibly a slight deficit will help more. Maybe just keep this for heavy technique and continue to build the quads. I’m getting a lot better at bringing me to the bar.
Wide SSB low box SQ, sleeves, clustered triples; 1 x3-82, 132, 132, 142. Leaned forward instead of hips down a bit too much on that first set. Lower back a tiny bit grumbly as a result but not to an obstructive degree.
SSB calf raises, wedges; 2 x20-142.
BB rows, medium grip; 1 x5-120. 3 x4-160.
CG pause bench; 1 x5-70. 3 x5-100.
Supersetted.
CG axle hypers, #8 50deg; 3 x9-100.
Standing banded abs, SSB behind legs; 3 x20-IE blue band.
Supersetted.
Daily walks
30min stationary bike
Last edited:
Upper focused accessories day
Forgot weigh-in
10min wake-up walk
Low incline bench, index finger on rings, clustered singles; 1 x10-70. 6 x1–120.
CG chin-ups, max-stim protocol; 1 x5-bw. 1 x1-bw+20kgs. 7 x1-bw+40kgs, 5 x1-bw+35kgs. Might do 35kgs across next week.
Nightmare DLs, 2pumps&rep; 1 x1-70, 120. 4 x1-120+IE purple shorty bands.
DB preacher curls; 2 x7-DB+15kgs.
High incline bench, pinkies to rings; 2 x60-7.
Belt squats, pause, 6mat deficit; 1 x10-125.
Neck extensions; 1 x15-30kgs.
Giant set.
WG pull-ups, to failure; 1 x11-bw.
Daily walks
30min stationary bike
Forgot weigh-in
10min wake-up walk
Low incline bench, index finger on rings, clustered singles; 1 x10-70. 6 x1–120.
CG chin-ups, max-stim protocol; 1 x5-bw. 1 x1-bw+20kgs. 7 x1-bw+40kgs, 5 x1-bw+35kgs. Might do 35kgs across next week.
Nightmare DLs, 2pumps&rep; 1 x1-70, 120. 4 x1-120+IE purple shorty bands.
DB preacher curls; 2 x7-DB+15kgs.
High incline bench, pinkies to rings; 2 x60-7.
Belt squats, pause, 6mat deficit; 1 x10-125.
Neck extensions; 1 x15-30kgs.
Giant set.
WG pull-ups, to failure; 1 x11-bw.
Daily walks
30min stationary bike
Last edited:
DL focused day
111.8 food bloat from last nught
10min wake-up work
DL to max, || stance; 1 x5-70, 120. 1 x1-170, 220, 250, 270@9speed. 3 attempts at 280. Broke it each time but too much accumulated fatigue from the weekend. 270 moved pretty reasonably though.
Didn’t do a good job of loading the slack pull into quads today. Maybe need the ramp up singles back in.
Back off set, 6mat deficit; 6 x1-230. Got better pulls on these.
Seated DLs, 6mats&8EVA; 2 x4-250.
Belt squats, quad emphasis; 1 x10-150
Harness GMs; 1 x15-100. Hitting the glutes well, can’t seem to hit the lower back though, and may go back to a hyper for 5-6 reps and build.
Leg extensions; 2 x15-40.
Leg curls; 2 x10-40.
Decline crunches on bench, legs locked; 2 x10-bw. Felt good at full ROM, especially for the flexors. Will add a 5kg plate next week.
Mind-muscle giant set.
Daily walks
1 x15min
111.8 food bloat from last nught
10min wake-up work
DL to max, || stance; 1 x5-70, 120. 1 x1-170, 220, 250, 270@9speed. 3 attempts at 280. Broke it each time but too much accumulated fatigue from the weekend. 270 moved pretty reasonably though.
Didn’t do a good job of loading the slack pull into quads today. Maybe need the ramp up singles back in.
Back off set, 6mat deficit; 6 x1-230. Got better pulls on these.
Seated DLs, 6mats&8EVA; 2 x4-250.
Belt squats, quad emphasis; 1 x10-150
Harness GMs; 1 x15-100. Hitting the glutes well, can’t seem to hit the lower back though, and may go back to a hyper for 5-6 reps and build.
Leg extensions; 2 x15-40.
Leg curls; 2 x10-40.
Decline crunches on bench, legs locked; 2 x10-bw. Felt good at full ROM, especially for the flexors. Will add a 5kg plate next week.
Mind-muscle giant set.
Daily walks
1 x15min
Last edited:
Bench focused day
111.8
10min wake-up walk
Bench, pinkies on rings, heavy singles; 1 x10-70. 1 x1–120. 8 x1-130. Solid reps for the most part.
Chin-ups, heavy singles; 1 x5-bw. 1 x1-bw+20kgs. 10 x1-bw+40kgs. Really good reps today.
CG hypers, #8 50deg; 2 x4-130. Not sure if these or just a moderate top set of DLs. Going to try and free up posterior exposure on Friday’s.
Incline press, index to rings; 2 x4-112.5@9, @9.
CG neutral chin-ups; 2 x5-bw+25kgs9, @9.
Supersetted.
Daily walks
1 x15min
111.8
10min wake-up walk
Bench, pinkies on rings, heavy singles; 1 x10-70. 1 x1–120. 8 x1-130. Solid reps for the most part.
Chin-ups, heavy singles; 1 x5-bw. 1 x1-bw+20kgs. 10 x1-bw+40kgs. Really good reps today.
CG hypers, #8 50deg; 2 x4-130. Not sure if these or just a moderate top set of DLs. Going to try and free up posterior exposure on Friday’s.
Incline press, index to rings; 2 x4-112.5@9, @9.
CG neutral chin-ups; 2 x5-bw+25kgs9, @9.
Supersetted.
Daily walks
1 x15min
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Lower focused accessories day
111.5
10min wake-up walk
DL, || stance, heavy singles; 1 x5-70, 120. 1 x1-170, 220. 1 x250, 260, 270@9speed, 280@9.5speed.
SSB squat to box, knees forward, sleeves; 1 x3-82, 132, 142@7.5, 142@7.5. Hard to judge RPE speed on RIR for these, so I’ll get into a 3-5 rep & 5kg double progression pattern.
SSB calf raises, wedges; 1 x20-142.
BB rows, DL grip width; 1 x5-120. 3 x5-150.
Push press; 1 x5-50. 3 x4-70.
Supersetted.
Didn’t last set from the bottom up and preferred that. Tucking chin severely is the key for relevant positioning, and just need to decide the grip width which gives me what I’m looking for.
CG axle hypers, lower back emphasis, #8 50deg; 3 x9-100.
Standing pulley abs; 3 x10-55.
Supersetted.
Daily walks
1 x30min
30min stationary bike
111.5
10min wake-up walk
DL, || stance, heavy singles; 1 x5-70, 120. 1 x1-170, 220. 1 x250, 260, 270@9speed, 280@9.5speed.
SSB squat to box, knees forward, sleeves; 1 x3-82, 132, 142@7.5, 142@7.5. Hard to judge RPE speed on RIR for these, so I’ll get into a 3-5 rep & 5kg double progression pattern.
SSB calf raises, wedges; 1 x20-142.
BB rows, DL grip width; 1 x5-120. 3 x5-150.
Push press; 1 x5-50. 3 x4-70.
Supersetted.
Didn’t last set from the bottom up and preferred that. Tucking chin severely is the key for relevant positioning, and just need to decide the grip width which gives me what I’m looking for.
CG axle hypers, lower back emphasis, #8 50deg; 3 x9-100.
Standing pulley abs; 3 x10-55.
Supersetted.
Daily walks
1 x30min
30min stationary bike
Last edited:
Upper focused day
111.3 fighting off a nose&chest virus for a few days now.
10min wake-up walk
Incline bench, index on rings; 1 x10-70. 3 x4-110@9, @9, @9.5.
Chin-ups, max-stim protocol; 1 x5-bw. 1 x1-bw+20kgs. 7 x1-bw+40kgs, 8 x1-bw+30kgs. 35kgs might be the sweet spot here.
Larsen dead bench, pinkies on rings; 2 x5-100@9, @9.
WG neutral pull-ups, versa’s; 2 x7-bw+15kgs@10, @10.
DB preachers; 3 x8-DB+15kgs.
Seated BB French press; 1 x5-40kgs. Too heavy. 2 x7-30kgs. Not sure if this is what I want. Hits the elbows hard but not so much the upper triceps/long head.
Belt squats, 2ct pause, close stance, quads; 3 x9-125.
Neck extensions; 3 x20-30kgs.
Giant set.
Daily walks
1 x15min
30min stationary bike
111.3 fighting off a nose&chest virus for a few days now.
10min wake-up walk
Incline bench, index on rings; 1 x10-70. 3 x4-110@9, @9, @9.5.
Chin-ups, max-stim protocol; 1 x5-bw. 1 x1-bw+20kgs. 7 x1-bw+40kgs, 8 x1-bw+30kgs. 35kgs might be the sweet spot here.
Larsen dead bench, pinkies on rings; 2 x5-100@9, @9.
WG neutral pull-ups, versa’s; 2 x7-bw+15kgs@10, @10.
DB preachers; 3 x8-DB+15kgs.
Seated BB French press; 1 x5-40kgs. Too heavy. 2 x7-30kgs. Not sure if this is what I want. Hits the elbows hard but not so much the upper triceps/long head.
Belt squats, 2ct pause, close stance, quads; 3 x9-125.
Neck extensions; 3 x20-30kgs.
Giant set.
Daily walks
1 x15min
30min stationary bike
Last edited:
Lower focused accessories day
111.3 first day back after camping long-weekend. Feeling fairly recovered from the hikes but a bit sore from the ground-sleeping.
10min wake-up walk.
DL, || stance, heavy singles; 1 x5-70, 120. 1 x1-170, 220, 250, 260, 270@8.5 speed, 280@10 speed. First setup was a bit off. Second wasn’t amazing and thought at the knees I might not have it. Braced so hard I wanted to puke immediately after touchdown. Just need to stay focused on long arms and tucked chin.
SSB SQ to box, knees forward, sleeves, clustered triples; 1 x3-82, 132, 142, 152@RIR2.
SSB calf raises, wedges; 1 x16-152.
BB rows, chin tucked; 1 x5-120. 3 x4-150. Lower back definitely went to the limit on the 280 pull.
Push press; 1 x5-50. 3 x4-70.
Supersetted.
I think I need to hold a higher position on the rows. Lower back doesn’t have the fuel to stay in that position for that long, and that load.
CG axle hypers, #8 50 deg, lower back emphasis; 3 x9-100.
Decline crunches on bench, legs locked; 3 x10-bw.
Supersetted.
Daily walks
30min stationary bike
111.3 first day back after camping long-weekend. Feeling fairly recovered from the hikes but a bit sore from the ground-sleeping.
10min wake-up walk.
DL, || stance, heavy singles; 1 x5-70, 120. 1 x1-170, 220, 250, 260, 270@8.5 speed, 280@10 speed. First setup was a bit off. Second wasn’t amazing and thought at the knees I might not have it. Braced so hard I wanted to puke immediately after touchdown. Just need to stay focused on long arms and tucked chin.
SSB SQ to box, knees forward, sleeves, clustered triples; 1 x3-82, 132, 142, 152@RIR2.
SSB calf raises, wedges; 1 x16-152.
BB rows, chin tucked; 1 x5-120. 3 x4-150. Lower back definitely went to the limit on the 280 pull.
Push press; 1 x5-50. 3 x4-70.
Supersetted.
I think I need to hold a higher position on the rows. Lower back doesn’t have the fuel to stay in that position for that long, and that load.
CG axle hypers, #8 50 deg, lower back emphasis; 3 x9-100.
Decline crunches on bench, legs locked; 3 x10-bw.
Supersetted.
Daily walks
30min stationary bike
Last edited:
Upper focused accessories day
111.3 going to be more aggressive moving forward. Looking at 0.5-1.0kgs a week hopefully.
5min wake-up walk
Incline bench, pinkies on rings; 1 x10-70. 3 x3-110@9, @9, @9. ROM could use an extra inch, and would prefer some extra reps. Maybe 105 next week, given the longer ROM from closer hand spacing.
CG chin-ups, max-stim protocol; 1 x5-bw. 1 x1-bw+20kgs. 13 x1-bw+35kgs.
CG bench, paused, thumbs to smooth; 3 x5-100@9, @9, @9. Keeping the lower back tightly arched but upper back just being ‘set’.
WG neutral pull-ups, continuous, versa’s; 3 x6-bw+20kgs@9, @9, @10.
DB preacher curls; 2 x7-DB+15kgs.
Lying BB extensions; 2 x10-20kgs.
Belt squats, sissy squat pendulum style; 2 x10-125.
Neck extensions, full ROM controlled; 2 x12-30kgs.
Giant set.
Daily walks
111.3 going to be more aggressive moving forward. Looking at 0.5-1.0kgs a week hopefully.
5min wake-up walk
Incline bench, pinkies on rings; 1 x10-70. 3 x3-110@9, @9, @9. ROM could use an extra inch, and would prefer some extra reps. Maybe 105 next week, given the longer ROM from closer hand spacing.
CG chin-ups, max-stim protocol; 1 x5-bw. 1 x1-bw+20kgs. 13 x1-bw+35kgs.
CG bench, paused, thumbs to smooth; 3 x5-100@9, @9, @9. Keeping the lower back tightly arched but upper back just being ‘set’.
WG neutral pull-ups, continuous, versa’s; 3 x6-bw+20kgs@9, @9, @10.
DB preacher curls; 2 x7-DB+15kgs.
Lying BB extensions; 2 x10-20kgs.
Belt squats, sissy squat pendulum style; 2 x10-125.
Neck extensions, full ROM controlled; 2 x12-30kgs.
Giant set.
Daily walks
Last edited: