2016 Log

Day 65

DL, || stance; 3-200kg, 1-230kg, 250kg, 260kg, 270kg@8, 290kg@9-9.5 speed. Halfway through the rep, I found myself thinking about whether it was 9 or 9.5, which is probably a good indication it was moving well.

Seated DL; 2x3-260kg. Wanted to leave open the possibility of going for 300kg on the weekend, so left off the third set.

Abs; 2x10-55kg.
 
Day 66

DL, || stance; 1-200kg, 230kg, 250kg, 270kg@7, 300kg@8.5-9 speed. Lifetime PR matched. DL bar vs significant change in lifestyle. Don’t care, I’ll take it.

By far the best rep I have ever pulled, it was perfect.

Banded abs; 1x20.
 
Day 67

DL, || stance; 1-200kg, 250kg, 270kg@8, 280kg@9.

Banded abs; 1x20.

Time crunch today. Just on 20minutes including pack up.
 
Jester said:
Day 66

DL, || stance; 1-200kg, 230kg, 250kg, 270kg@7, 300kg@8.5-9 speed. Lifetime PR matched. DL bar vs significant change in lifestyle. Don’t care, I’ll take it.

By far the best rep I have ever pulled, it was perfect.

Banded abs; 1x20.
Click to expand...
Duuude.. congrats man, that's bloody awesome! Long journey to get back there, but ya got it. Stoked for ya :)
 
Day 68

DL, || stance; 3-200kg, 1-230kg, 250kg, 260kg, 270kg. 2-280kg@9.5-10 speed. Felt good to get this double, everything was off today. Not enough sleep, growling stomach, fatigue etc.

Seated DLs; 2x3-260kg.

Abs; 10-55kg.
 
Day 69

DL, || stance; 3-200kg, 1-230kg, 250kg, 270kg, 290kg@9.5 speed, no sticking points.

Abs; 8-60kg.

Top single was stubborn but true. Needed to keep it lighter on volume today.


Upper body will be moving to afternoon/evenings, 2-4 days per week.
 
Day 70

DL, || stance; 1-200kg, 230kg, 250kg, 270kg@8.5, 290 kg@9.5-10 speed. The cut is having an impact on ‘energy’ for sure.

Banded abs; 1x20. Jerked a bit hard and now by SI is grumbling. Shouldn’t be a sustained issue I wouldn’t think.

SSB Step ups; 2x5. Knee had zero power today. Literally could not do a rep with +20kg on the left side.

Spinal rows: 10-100kg.
 
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Day 71

DL, || stance; 3-200kg. 1-230kg, 250kg, 260kg, 270kg, 280kg@9.75 speed. Not an eyeball destroying grinder but wouldn’t have gone near a chance of breaking a third rep. The cut continues to be a bitch. Probably time for a top-up day today and then work it back again in the days after. Shirts are feeling loose enough for this week ;)

Abs; 10-60kg. Hard but satisfying.

SSB GM; 10-60kg. Am going to do a 10-15 rep set of direct lower back work each day to equalise the abs and generally give it some more focus. Will try to vary the exercises to minimise any overuse concern. If it proves too draining and impactful on the DLs, then it will get cut.
 
Day 72

DL, || stance; 3-200kg, 2-24pkg, 1-250kg, 260kg, 270kg, 290k@9.5 speed.

Well that targeted erector work was silly. Lost my spring when pulling the slack out. Made today painful. Didn’t do seated DLs, just didn’t have the energy and sometimes you need to be disciplined and call it.

Abs; 6-60kg.

Evening;
Spinal rows; 13-100kg. Fuck it. I’ll give it a week or two and see what happens. Better judgement be damned ;)
 
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Day 73

DL, || stance; 1-200kg, 240kg, 260kg@6, 280kg@8, 300kg@9 speed. Last week not an accident.

Abs;10-60 kg.

Evening;

Spinal rows; 16-100kg. Starting to take a serious liking to these. The late night stretch/traction is welcome.
 
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Day 74

DL, || stance; 1-200kg, 240kg, 260kg, 280kg@9 speed. In and out session, making way for life today etc. Moved well enough, so I’ll take it.

Abs; 6-60kg. Banded work tomorrow I think.

Spinal rows; 16-100kg. Time to bump the load. Unsure if I should stick with just these or var the exercise.
 
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Day 75

DL; 3-200kg, 240kg, 260kg, 270kg, 290kg@10 speed. Zero pop or spring = daily erector work is done, out, fucked off. Someone slap me the next time I try to add it in. So much middle back fatigue and lethargy. I’ll just wait for the reverse hyper around Christmas.

Seated Dl; 3x3-260kg. Time to bump the wait I think.

Banded abs; 1x20. Made sure to do these under greater control and avoided the jerking which frustrated the SI last week.

Facepulls: 1x30. I need to be stricter with these.
 
Day 76

DL, || stance; 3-200kf, 2-240kg, 250kg, 260kg, 270kg, 280kg@9.5 speed. Fighting off strep throat. Wrecked energy.

Abs; 6-65kg, 8-60kg.
 
Day 77

DL,|| stance; 1-200kg, 249k, 260kg, 270kg. 2-280kg@9.5-10 speed. Needed that double today, mentally. It felt good to hit it. About 1/4 into the lift I was wondering if it was a good idea or not but no issues in the end.

Banded abs; 1x20. More careful with my form on these no there was no rebound jerk.

Skipped the spinal rows I’m still recovering from illness, though it seems to have mostly passed.
 
Day 78 otherwise known as week 12, day 1

DL, || stance; 1-200kg, 2-240kg, 1-250kg, 260kg, 270kg, 280kg@8.5-9, 300kg@10. The hardest and most satisfying rep I’ve ever pulled. I thought when I hit myself sticking point that my back would give out and/or the weight drop as it had in the past. But something has been working, and the brace and erectors held. Call it a lifetime PR because it was 5:55am and not well into the day like my other 300kg pulls have all been.

Abs; 6-65kg.

Spinal rows; 15-100kg. Have a new implementation idea.
 
Day 79

DL, || stance; 1-200kg, 240kg, 250kg, 260kg, 270kg. 2-280kg@10 speed. Felt good to get this after 300kg.

Didn’t have the energy or bracing for the seated DLs. Routine back to normal next week.

Facepulls; 1x30.

Abs; 10-60kg.
 
Day 80

DL, wide stance; 1-200kg, 240kg, 250kg, 260kg, 270kg, 290kg@9.5 speed. Tore some skin off the left thumb, but should be fine with a bandaid over the exposed area while it regrows.

Banded abs; 1x20.



hook grip PR.

 
Day 81

DL, || stance; 1-200kg, 240kg, 260kg, 280kg@8.5, 300kg@9.5-10 speed.

Not bad for 15minutes work. Quite happy with how the weight broke and pushed through the sticking point. I’ll need to try for a double at 290kg soon.

My close stance is just so much stronger than wide, so whilst it’s interesting to test it every now and then, there’s no point trying to dedicate towards it.

Abs; 10-60kg.
 
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