2016 Log

Discussion in 'Training Logs' started by Jester, Jan 3, 2016.

  1. _Simon_

    _Simon_ Active Member

    Yyyyes!

    Screw deads, get your BB curls up to 300kg! ;)
     
  2. Jester

    Jester Well-Known Member

    Not convinced that curls do anything for anyone who is doing relevant compounds ...
     
    _Simon_ likes this.
  3. Jester

    Jester Well-Known Member

    DL; 3-200kg, 1-225kg, [email protected], [email protected], [email protected], [email protected], [email protected] [email protected] Will try to remember to use 9.75 RPE designation for instances when there wasn’t a chance of another rep, but wasn’t a dead to the world grinder either.

    WG OHP; 5-60kg, 70kg, [email protected]

    Pull-ups; +5kg - 10 reps.



    Post-baby PR, so hopefully I’m doing something right.

    The cable rows already feel like they’re doing something positive for the back. Rough training structure moving forward;

    M:
    DL to max, 2-3 back off sets @8.
    WG OHP for some mild volume
    Pull-ups to put everything back in place

    Tu:
    DL to max triple.
    Standing row variation (DL, BB, Pendlays)
    Abs

    W: sleep!

    Th:
    DL to max, 2-2 backoff sets @8.
    WG OHP; triples at heavier weight than Monday.
    Pull-ups again.

    F:
    DL to max; probably triples again, I think. Maybe 1-3 back-off sets.
    5-8 sets of cable rows, last set as myo-reps.
    Looking at introducing front squats with box (re: bench). Might spare the knee a bit more.
    Abs

    Sa:
    Abs


    I’ll throw curls and push downs in here and there because they don’t cost much recovery wise.
     
  4. Jester

    Jester Well-Known Member

  5. Jester

    Jester Well-Known Member

    Alternative is to drop back offs other than Friday, and pull a heavy single on Wednesday. Will probably vary weekly model depending on my schedule.

    M:
    DL to max, 2-3 back off sets @8.
    WG OHP for some mild volume
    Pull-ups to put everything back in place

    Tu:
    DL to max triple.
    Standing row variation (DL, BB, Pendlays)
    Abs

    W: sleep!

    Th:
    DL to max, 2-2 backoff sets @8.
    WG OHP; triples at heavier weight than Monday.
    Pull-ups again.

    F:
    DL to max; probably triples again, I think. Maybe 1-3 back-off sets.
    5-8 sets of cable rows, last set as myo-reps.
    Looking at introducing front squats with box (re: bench). Might spare the knee a bit more.
    Abs

    Sa:
    Abs
     
  6. Jester

    Jester Well-Known Member

  7. Jester

    Jester Well-Known Member

    Was thinking of how to classifying my training and where it’s about to be, and I think it’s a hybrid of Bulgarian/lift every day and conjugate, albeit without concurrent periodisation.

    Specificity on the main lift but volume on accessories that identify as weaker or potentially weaker links.
     
  8. Jester

    Jester Well-Known Member

    Was thinking of how to classifying my training and where it’s about to be, and I think it’s a hybrid of Bulgarian/lift every day and conjugate, albeit without concurrent periodisation.

    Specificity on the main lift but volume on accessories that identify as weaker or potentially weaker links.
     
    Browner likes this.
  9. Jester

    Jester Well-Known Member

    Browner and _tim like this.
  10. Jester

    Jester Well-Known Member

    DL; 3-200kg, 1-225kg, 235kg, 245kg, [email protected], [email protected] [email protected]

    Cable rows; 10-100kg, 10,8,8,8-120kg.

    Evening;

    Lay pull down; 4x8-80kg. Need that wd40 again.


    Resting like a mofo this weekend. Abs only. 4 triples might be a shade too much, will find out next week.
     
    Last edited: Jan 4, 2019
  11. Jester

    Jester Well-Known Member

  12. Jester

    Jester Well-Known Member

  13. Jester

    Jester Well-Known Member

    Browner likes this.
  14. Jester

    Jester Well-Known Member

  15. Jester

    Jester Well-Known Member

    Last edited: Jan 11, 2019 at 5:01 AM
  16. Jester

    Jester Well-Known Member

    Last edited: Jan 14, 2019 at 2:00 AM
  17. Browner

    Browner Well-Known Member

    Deadlift has taken off lately!!
     
    Jester likes this.
  18. Jester

    Jester Well-Known Member

    Form fix and frequency
     
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  19. Jester

    Jester Well-Known Member

    DL; 3-200kg, 1-225kg, 2-235kg, 245kg, [email protected], [email protected] Couldn’t decide singles or doubles at first. Went with doubles because mild volume increase and maybe there’s more adaptation benefits instead of endless singles? Don’t know.

    Pull-ups; +10kg - 12 reps.
     
  20. Jester

    Jester Well-Known Member

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