2016 Log

[Jester]

Upper body session

Skipped weigh-in, too cold.

5min wake-up walk.


WG Buffalo bench, thumbs to knurl; 1 x10-72. 3 x5-102@RIR1, @RIR1, @RIR1.


BB curls; 1 x10-20kgs. 3 x10-40kgs@RIR1, @RIR1, @RIR1.


CG Buffalo bench, pinkies to smooth, flat back; 2 x6-102@RIR1, @RIR1.


DB preacher; 2 x9-DB+12.5kgs@RIR1, @RIR1.
Banded extensions; 2x failure-purple band.
Supersetted.


Neck extensions from floor, low seat; 2 x30-25kgs.


Daily walks
1 x60mins

 

[Jester]

Full body session 1

Skipped weigh-in, too cold. Gut feeling like shit from Saturday and lower back exhausted from just a very busy two days.

10min wake-up walk, knees up&heel touches.

Standing banded abs; 1 x10-IE blue band.


DL to max, KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250, 250, 270@9speed, 280@9speed. Felt better than the 270. Did a heels-touching rep at 250 and right adductor started to get sensitive right away. A good sign to leave it be.

Back off singles, hook, 10mins; 1 x6-230. Plenty more in the tank but didn’t want to take that adductor anywhere near capacity.


Larsen press, index to rings; 1 x10-70. 3 x4-110@RIR4, @RIR3, @RIR3.
WG chin-ups; 3 x6-bw.
Supersetted.


Zercher SQ, sleeves, beltless; 1 x5-120. 1 x3-150@RIR2, @RIR2. Stronger than last week.


SG seated DL+shrug, box+8mats; 2 x8-170.
Sit-ups, 5mats, mind-muscle; 2 x10-bw.
Supersetted.



Daily walks
1 x15min

 

[Jester]

Full body session 2

Skipped weigh-in, too cold.

10mins wake-up walk, knees up&heel touches.


HBBS, sleeves, heavy top set and back off set; 1 x5-70, 120, 150@RIR2. Not quite as springy as last week but still reasonably good. 1 x8-120@RIR2. Load bump for both the topset and back off next week.


Bench to max, index on rings; 1 x1-120, 130, 140@9speed, 140@9.5speed. Both solid, not quite paused but good ROM.

Back off doubles, pause-focus, 10mins; 4 x120@RIR1.5, @RIR2, @RIR1.5, @RIR2.


Chin-ups, cluster reset reps; 1 x5-bw. 1 x1-bw+15kgs. 2 x5-bw+30kgs@RIR0.5, @RIR1. Some hangover-fatigue from the WG version on Monday. Ideally I can get shoulders happy with pronation for that session and leave the guns fresh for today.


Deficit DLs to 5 cluster singles, hook, beltless; 1 x1-70, 120, 170. 5 x1-200kgs.


Band extensions; 4 xfailure-purple band.



Daily walks
2 x15mins
1 x30mins

 

[Jester]

Full body session 3

Skipped weigh-in, too cold.

10min wake-up walk, knees up&heel touches.


Block pulls, KK stance, 6mats; 1 x5-70, 120, 170. 1 x1-220 (hook), 259, 270@8speed.

Cluster doubles; 1 x2-280@RIR1.5, @RIR1.5, 1 x3-280@RIR1. Definitely looking to hit a DL PR soon. Right adductor still a tiny bit tweak-ish.


OHP, index to rings; 1 x10-20. 1 x8-50@RIR5, 2 x4-70@RIR2, @RIR3.
CG neutral pull-ups; 1 x8-bw. 1 x6-bw+10kgs@RIR1, 1 x7-bw+10kgs@RIR1, 1 x9-bw+10kgs@RIR1.
Supersetted.


Hatfield SSB SQ, sleeves, beltless; 1 x10-112@2. 1 x8-112@2.


SG hypers, 9mat elevation, #6 50deg; 2
x13-80kgs. Probably need #7 angle and still want to see if I can zercher work (literally) around the handles.
Standing pulley abs; 2 x15-60kgs.
Supersetted.


Leg extensions; 2 x15-40.
Leg curls; 2 x12-30.
Standing pulley crunches; 2 x12-60.
Supersetted.


Daily walks
1 x30min
Stationary bike 30min

 

[Jester]

Upper body session

Skipped weigh-in, too cold.

10min wake-up walk.


WG Buffalo bench; 1 x10-72. 3 x4-107@RIR3, @RIR3, @RIR2.


BB curls, fat gripz; 1 x10-20kgs. 2 x10-40kgs@RIR2+, @RIR1.


CG buffalo bench, flat back; 2 x6-102@RIR1, @RIR1.


DB preachers; 2 x9-DB+12.5kgs.
Low seat DB OHP; 2 x10-DB+12.5kgs.
Supersetted.


Neck extensions from floor, low seat; 2 x25-25kgs. Working on finding the right position so that these are not overly fatiguing but still work the full erector chain.



Daily walks
1 x90min

 

[Jester]

Fullbody session 1

Skipped weigh-in, too cold. Gut unhappy due to gratuitous food choices. Hoping it relaxes quickly.

10min wake-up walk, knees up&heel touches.


DL to max, KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250, 270@9speed, 280@9speed.

Back off singles 10mins, hook; 8 x1-230.


Larsen bench, index on rings; 1 x10-70. 2 x4-110@RIR4, @RIR4.
WG pull-ups; 2 x8-bw@RIR1, @RIR1
Supersetted.
Cut it a set shorter as I felt the fatigue a bit more from Saturday’s uplifted volume.


Zercher SQ, sleeves, beltless; 1 x5-120. 1 x3-150@RIR0,


SG seated DL with top-shrug, box+8mats; 2 x8-170.


Sit-ups on bench; 2 x15-bw. Felt just ‘ok’.




Daily walks
1 x30min

 

[Jester]

Fullbody session 2

Skipped weigh-in, too cold.

10min wake-up walk, knees up&heel touches.


HBBS to heavy top set, sleeves; 1 x5-70, 120. 1 x3-150, 160@8speed.

Back off set; 1 x8-120@RIR2. Narrowed the stance and it felt easier. Celtic hips.


Bench to max, index on rings; 1 x10-70. 1 x1-120, 130, 140@9speed, @9speed. Getting stronger for sure. Setting the back and then the hips.

Back offs, 10mins, pause emphasis; 4 x3-120@RIR8.5, @8, @8, @8.

Mental reminder to set back, shift head down bench, then lower hips, in that order.


Chin-ups, reset cluster reps; 1 x5-bw. 1 x3-bw+15kgs. 2 x5-30kgs@RIR1, @RIR1.

Feeling some fatigue from heavy chin-ups x3 per week. These might be better as pendlays on for Wednesday’s


Deficit DL, 4mats, hook, beltless; 1 x1-70, 120, 170. 5 x1-200. Going to have a think about the how and what of these.


Band extensions; 4 xfailure-purple band.



Daily walks
Stationary bike 30min lvl 7, 30min lvl 8

 

[Jester]

Fullbody session 3

Skipped weigh-in, too cold.

10min wake-up walk, knees up&heel touches.


Block pulls, KK stance 6mats; 1 x5-70, 120, 170. 1 x1-220, 250 (hook, no chalk), 270, 280@8speed, 300@9speed. Once it got going, the rep was fairly easy. Not long until this is off the ground again.


OHP, low leg drive; 1 x5-50. 13 x4-70@RIR2, @RIR4, @RIR3.

CG neutral chin-ups; 1 x5-bw. 3 x8-bw+10kgs@RIR2, @RIR2, @RIR2.
Supersetted.
Mental note to lower the weight on Wednesday’s to get some better rep quality.


Hatfield SSB SQ, sleeves, beltless; 2 x5-132@RIR3, @RIR2. Doing a reasonable leg press impersonation. Allowing heels to come up a bit for further knee travel.


Zercher hypers, 9mat elevation, #6 35deg; 2 x8-60kgs.
Standing pulley abs, mind-muscle; 2 x17-50.
Supersetted.
Need to keep working on positioning for hyper to get a good fit on the zercher. Buffalo may work better but that’s a big setup trade-off.


Leg extensions; 2 x20-40.
Leg curls; 2 x12-30.
Standing pulley crunches; 2 x20-50.
Supersetted.



Daily walks
1 x15min
1 x30min

 

[Jester]

Upper body session

Skipped weigh-in, too cold.

10min wake-up walk.


Buffalo bench, index to outer rings; 1 x10-72. 1 x3-102@RIR5, 107@RIR3, 112@RIR3.


BB curls, palms-shoulders aligned; 1 x10-20. 2 x8-50@RIR1.5.


CG Buffalo bench, flat back, pinkies on smooth; 2 x5-102@RIR1, @RIR1


DB preachers; 1 x11, 8-DB+12.5kgs@RIR1, @RIR1.
DB OHP; 2 x12-DB+12.5kgs@RIR1, @RIR2.
Supersetted.


Neck extensions from floor, low seat: 1 x30-25kgs. 1 x20-30kgs.



Daily walks
1 x90min
1 x15min

 

[Jester]

Full body session 1

Skipped weigh-in, too cold. Patella’s feeling a little antsy. Maybe over stretched a bit.

10min wake-up walk, knees up&heel touches.

Standing banded abs; 1 x10-IE blue band.


DL to max, || KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250, 270@9.5speed, 280@8speed. 280 was one of those perfect reps. Two cracks at 300 and it broke both times but the horsepower at the break just wasn’t quite there today.

10mins backoff singles, hook, no chalk; 8 x1-235.


Larsen press, index on rings; 1 x10-70. 2 x2-120@RIR2, @RIR2,

45deg pull-ups; 1 x5-bw. 2 x6-bw+15kgs@RIR1, @RIR1,
Supersetted.


Zercher squats, beltless, sleeves; 1 x5-120. 2 x3-150@RIR1.5, @RIR1.5. 1 x5-120. Need more practice and good reps. Took a while for left patella to loosen.


SG seated DL+top shrug, box+8mats; 2 x6-180.

Standing banded abs; 2 x25-IE blue band.



Daily walks
1 x15min
Stationary bike 30min, level 7

 

[Jester]

Full body session 2

Skipped weigh-in, too cold. A little sluggish and slow to wake-up. Left knee is still feeling the patella tightness a bit.

10min wake-up walk, knees up&heel touches.


HBBS to heavy top set, sleeves; 1 x5-70, 120. 2 x3-150@RIR2, @RIR2.

Back offs, long-pause reps; 1 x3-120. Didn’t want to push the patella too far.


Bench to max, index on rings; 1 x10-70. 1 x1-120, 130@RIR2, 140@9speed. Really solid rep. Getting close to an increase.

10mins back offs; 4 x2-125@RIR2, @RIR2, @RIR2, @RIR2.


Chin-ups, continuous reps; 1 x10-bw. 2 x4-bw+25kgs@RIR1, @RIR1. Getting more honest with these.


DL, slack pull practice, beltless, hook; 1 x5-70, 120, 170. 5 x1-220.


Band extensions; 3x failure - purple band.



Daily walks
1 x45min

 

[Jester]

Fullbody sesison3

Skipped weigh-in. Still a bit tight in the left patella. Very humid this morning.

10min wake-up walk, knees up&heel touches.


Block pulls, KK stance, 7mats; 1 x5-70, 120, 170. 1 x220 (hook), 250, 270, 280, 300@9.5speed. Not quite as good a slack pull as last week but on the other hand, it moved just as well without the optimal-start.

Heavy cluster doubles; 2 x2-280@9, @8.5.


Long-pause bench, index on rings; 1 x10-70. 2 x7-100@RIR1, @RIR1 @RIR1.

CG neutral pull-ups; 1 x5-bw. 3 x8-bw+10kgs@RIR1, @RIR1, @RIR1.
Supersetted.


Zercher SQ, sleeves, beltless; 2 x6-120@RIR2, @RIR2. Left knee didn’t feel good for SSB.


SG hypers, 9mat front elevation, #7 50deg;
Standing pulley abs;
Supersetted.


Leg extensions;
Leg curls;
Standing pulley abs;
Supersetted.


Daily walks