2016 Log

Day 82

DL, || stance; 1-200kg, 240kg, 260kg, 280kg@9-9.5 speed. Contemplated a double but was out of position. Had to keep this very brief (which is difficult at 5:30am when you need more to get warmed up for performance). Form was on point though. Bandaid over the torn skin is fine, and I tk strapped up for the 280. I *think* I’m starting to see some mild forearm gains after emphasising the hook and reducing straps, but could just be in my head.

Terrible sleep with Soph having a bad cough for a few days now.

Banded abs; 1x20.

Spinal rows; 1x15-100kg.

Due to time crunch and expected interruption, deferred the seated DLs until tomorrow. Need to get these back on track.

Evening;

Seated OHP, no back; 8,6,6-55kg.

Did bottom ROM chins. Still having an issue doing them with shoulder connecting to the bicep/brachialis (or something).
 
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Day 83

DL, || stance; 3-200kg, 1-240kg, 250kg, 260kg, 270kg. 2-280kg@9.5 speed. Ended up in my head a bit after yesterday’s abort, but finished it without issue.

Seated DL; 2x3-260kg. Weight going up now.

Abs; 10-60kg.

Facepulls; 1x30.
 
Day 84

DL, || stance; 1-200kg, 240kg, 250kg, 260kg, 280kg@9 speed. All hook, no straps. Took a Lowe volume day after yesterday’s higher end and then a 13hour work day and a bad nights sleep - 4hours. It felt good though.

Hands are almost 100% adapted to daily hook grip, I just need better callous management - more pro activity.

Banded abs; 1x20.

Facepulls; 1x30.


Evening;

Seated OHP, no back; 3x8-55kg.

Chins; 10 reps. Still something bordering on pain if I don’t tuck elbows in significantly.
 
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Day 85

DL, || stance; 1-200kg, 240kg, 250kg, 260kg, 270kg, 280kg, 300kg@9-9.5 speed. Call it an AM PR. Moved well, starting to feel like 290kg used to feel. Gripped up from 240kg onwards as wanted to give the grippers a day off, was exhausted from yesterday’s work and have a minor crack on one callous to heal up. Back to hook tomorrow I think.

Seated DL; 2x3-260kg.

Banded abs: 1x20z our my head inside the band this time. Slightly different angle.
 
Day 86

DL, || stance; 1-200kg, 240kg, 260kg, 280kg@9. Back to hook today. Thinking of going for an all time PR tomorrow if circumstances permit. Very fatigued from yesterday’s session and then a lot of walking in the evening, so kept it short and sweet.

Double banded abs; 1x10.

Evening;

Spinal rows; 15-110kg.
 
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Day 87

DL, || stance; 1-200kg, 240kg, 250kg, 260kg, 270kg, 280kg, 300kg hookgrip PR @10 speed.

With gripz I think there’s 310-320 in there. Favoured then back today rather than cueing leg drive because the left MCL was jumping all over the place yesterday. Grip held barely but legitimately. Anyone not hook gripping is leaving a lot of ROM and gains on the table.

Double banded abs; 1x10.
 
Day 88

DL, || stance; 1-200kg, 240kg, 260kg, 280kg@9.5 speed. Grip wasn’t there for the 280 so went to gripz. Today was a recovery session in every sense. Went to bed a bit late like a muppet as well.

Seated SSB GM; 15-60kg. Didn’t love these as much as spinal rows but they really punish the thoracic region. Load was a bit light.

Abs; 8-60kg.


Lower left back is having a minor whinge about don’t know what. Will probably do the spinal rows tonight to stretch it out. I’m of a mind to run them 4x a week and see how/if I adapt. Last time doing them everyday in the evening was a bit much, but then I started smashing 300kg afterwards.

Evening;

Spinal rows, straight bar; 12-110kg. This handle rotates and seems to bring a lot more to the table in terms of grip training. Feels happier on the shoulder too.
 
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Day 89

DL, || stance; 3-200kg, 1-240kg, 250kg, 260kg. 2-280kg@9-9.5 speed. Tight double but wasn’t approaching a triple. Gripped up from 250kg onwards due to minor skin break on my palm’s wedding ring callus.

Seated DL; 2x2-270kg. Felt challenging, which I needed. The right call to bump the weight.

Double banded abs; 1x15.

Spinal rows, flat handle; 10-110kg.


All in all, not a bad way to spend 47mins after waking up.
 
Day 90

DL, || stance; 1-200kg, 240kg, 280kg@9-9.5 speed. Super abbreviated due to life circumstances.

Double banded abs; 1x20.
 
Day 91

DL, || stance; 2-200kg, 1-240kg, 250kg, 260kg, 270kg, 280kg, 280kg, 300kg@10 speed. Forgot to load the 5s for the 290 rep. The last two singles were gripped up, first 280was hook.

I think the gripz offer about 7-8% when your natural grip is fatigued. The difference would be less when completely fresh.

Have picked up conjunctivitis and nose bleed that wouldn’t quit last night, so I’m quite happy with the single.

Double banded abs; 1x15.

Spinal rows; 1x15 - 110kg. Using the bicep curl attachment with rotating handle makes these a helluva grip exercise too.
 
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Day 92

DL, || stance; 2-200kg, 1-240kg, 250kg, 260kg, 270kg, 280kg @9.5 speed. 300kg broke but wasn’t there so put it down. Just wasn’t my day, wasn’t driving legs and was out of groove just enough.

Seated DL; 2x2-280kg.

Double banded abs; 1x10.

Spinal rows; 1x15-100kg.
 
Day 93

DL, || stance, 1-200kg, 1,1 -240kg, 1-260kg, 1-280kg@7 speed, 1-300kg@10 speed.
Lots to cover today. Plenty of lower back fatigue coming in from yesterday, but redemption was on my mind. Loading plates differently (not all my 20kg’s are full diameter) and this has made the break easier but also whipper. So much whip on 300 that it pulled me down and I basically broke it twice.

Erectors are a bit crampy now.

Double banded abs; 1x20.

Afternoon;
Spinal rows; 1x15-100kg. Wasn’t planning on these but wanted to stretch out the back dynamically. Just the trick.
 
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Day 94

DL, || stance; 1-200kg, 240kg, 260kg. 2-280kg@9-9.5 speed. Hook grip PR. Lowe back was still very tired from last two days, my warm ups made that apparent. Had my belt and bracing and slack pulling on point and ended up with a lifetime PR for hook. I need to remember to pull a double twice per week.

Double banded abs; 1x20. Giving the cable a break until left shoulder heals up as I think it’s related to the soreness I get when trying to do chin ups.
 
Day 95

DL, || stance; 3-200kg, 1-240kg, 250kg, 260kg, 270kg, 290kg@9.5-10 speed. Something thoracic and lat cramped up during the 290. I think it is still layover from Friday and bumping the seated DL’s up to 280kg.

Abs, inward facing; 10-60kg. Back to the more shoulder friendly position.

Spinal rows; 1x15-100kg. Cutting these, sadly. They’re just not conducive to the daily deadlifting and the stretch via lat is hindering shoulder recovery. Chin ups is where I need to be again, and can’t do those until the shoulder is back to normal.


Plenty of standing desk and some walking today, will also include hanging weighted traction from the chin up bar when I get home.
 
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Day 96

DL, || stance; 1-200kg, 240kg, 250kg, 260kg, 270kg, 290kg@9-9.5 speed. Everything was a 100% reversal of yesterday with the same weights. Form and cueing was on point and results reflected it. So discomfort or cramping at all. Skipped the seated DLs to play it safe.

Abs, inward facing; 10-60kg.

CG OHP; 5, 5x3-60kg@light.

Chin ups not too far off I hope.
 
Yesterday

Day 97

DL, || stance; 3-200kg, 1-240kg, 250kg, 260kg, 280kg, 290kg@9.5 speed. Wanted 280 for a double but the whip made that untenable. Loaded the plates the old way and added gripz for the 290 pull. Cut short so didn’t get abs done.
 
Day 98

DL, minimal V stance; 1-200kg, 240kg, 250kg, 260kg, 270kg, 280kg, 300kg@9.5-10 speed. Gripz after 260, have a few blisters beneath calluses that I need to dissipate/solidify. Felt good for the lat 2 singles, the rest were trashy-ish.

Leaning abs; 15-40kg. Found a way of doing it that I hope is better for the shoulder ongoing. I may need to move to leg raises and crunch movements for a little while if it doesn’t improve soon. Vertical pulling is a no-go atm.
 
Day 99

DL, || stance; 1-200kg, 240kg, 260kg, 270kg, 280kg, 300kg@11 speed. First time I was more than 50% certain during a rep that I was going to pass out. But had enough momentum to get through the knees and finished it. It’s hard to be motivated to do the warm up reps at 200kg, but I need to. It takes so long to find the groove if I don’t. Accidentally skipped 250kg as well. First time doing back to back 300kg pulls, and very far from rested right now. I can’t help but feel that the direct lower back work is a big factor.

WG OHP, suicide grip, EMOM; 3-60kg m, 5x3-70kg.

Spinal rows; 15-100kg. Take III. Tried these holding the scapula-shoulder in place and it seemed to make a difference.

Hanging knee raise; 10-20kg. Lumbar felt uncomfortable with the pressure and of the dip belt, and the load is light. Perhaps full extension at body weight is better.
 
Plan moving forward;;

Daily DL to single or double, and abs

M: EMOM OHP and spinal rows
Tu: seated DL
W: EMOM SSB squat variant
Th: same as Monday
F: same as Tuesday
Sa: nil
Su: nil

And fit in EMOM rows somewhere during the week
 
Day 100

Deficit DL, || stance; 1-200kg, 240kg, 250kg, 260kg, 280kg@9 speed, PR. Could barely keep consciousness with blocked sinuses and this ongoing virus from hell. Missed this weight some weeks back, so I will happily take it. Positioning to work on and figure out whether I’m better off dropping my hips or shoulders for the deficit. I suspect it is likely shoulders for me.

Leaning abs; 15-40kg.
 
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