2016 Log

Day 116

DL, various stances; 3-210kg, 1-230kg, 250kg, 260kg, 270kg, 280kg@9, 300kg@10 spews, no sticking points. Minimal V stance for the max. Took me so long to find my groove today, I wasn’t sure that I would. My hook was strong but gripped up from 270kg onwards as the shit form was throwing everything out.

Cable rows; 8-120kg.

High spinal rows; 12-120kg.

I’ve decided that I’ll keep in the spinal rows, and take out anything else with a bent arm for horizontal work. Too much upper back fatigue. Pull downs can stay and eventually hopefully chin ups, once my tricep is happy again.
 
Day 117

DL, || stance; 3-210kg, 1-230kg, 250kg, 260kg, 270kg, 280kg@9.5 speed. I was weak today. Bracing, positioning, drive - all were subpar. Hook to 250kg.

Leaning abs; 2x10-50kg.

Spinal rows; 2x8-130kg. One set high. One low. Not sure which I prefer, maybe high.


Hands are fatigued due to daily Captains of Crush, so will move to straps for a few days.
 
Day 118

DL, V stance; 1-210kg, 230kg, 250kg, 260kg, 270kg, 280kg, 300kg@9.5-9.75 speed. Had it going today.

Leaning abs; 8,10-55kg. These also keep the hip flexors in check, helps with V stance management.


Am going to try and substitute the rows for seated SSB good mornings, and remove all non-DL stretch from the triceps to let it heal up (if possible).

Captains of crush;
Trainer - 1x10
CoC 1 - 4x10
CoC 2 - 4 singles attempted.
 
Day 119

DL, V stance; 1-210kg, 250kg, 270kg, 300kg fail, 290kg@9 speed. I think I’d have made 290 into 300 but became a little greedy. Didn’t have best positioning and whilst it broke, I didn’t pull with intent.

The week of shit, interrupted sleep continues. I knew I didn’t have a higher volume session in me today. Will aim for 300 again tomorrow, or a double of 285 maybe.

Leaning abs; 2x10-55kg.

Seated SSB GM; 10-60kg, 8,7-100kg. In-fucking-credible. I wonder what they’d be like if I raised the seat height so my legs weren’t at 90 degrees. Erectors are on fire. Shoulder is pretty fucked up today from sleeping on it all night long, but I think these will be better towards long term recovery of that left arm.
 
Day 120

DL, V stance; 1-210kg, 230kg, 250kg, 270kg, 290kg @9.5 speed, 300kg fail. Experimented with more leg drive but think I prefer more back involvement and hip drive. Seated DLs are definitely coming back in.

Seated SSB GM: 2x7-100kg.

OHP, EMOM, 4x5-60kg. Easing back in.

Leaning abs; 7,8 - 60kg.

CoC
Trainer - 1x10
CoC 1 - 4x10
CoC - 8 singles

Evening;

DL, wide stance; 1-210kg, 250kg, 270kg, 280kg, 300kg@10. Shouldn’t have done it but yolo for Fridays.

Not sure if better stance than close or V, but I feel like there’s a lot of potential for it to be. Few theories to test out.

Repeat CoC protocol.

High spinal rows; 12-110kg.
 
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Day 121

DL, wide stance; 1-210kg, 250kg, 270kg, 290kg@9 speed. Short and sweet, immensely fatigued. This is the first time (and yesterday) that I’ve been able to make the wide stance as explosive as the close one - shorter ROM too.
 
Day 123

DL, wide stance; 1-210kg, 250kg, 270kg, 280kg@9 speed, 300kg fail. Going back to my close stance, so much more pop.

Leaning abs; 1x20-50kg.

High spinal rows: 8-130kg. Dropping the weight back for more volume and pump, traction etc.

OHP, EMOM; 5-60kg, 1-70kg, 75kg, 80kg, 85kg, 90kg@9-9.5 speed.

Evening:

DL, V stance; 1-210kg, 250kg, 280kg@8.5, 300kg@9.75.

Booyah
 
Day 124

DL, V into || stance; 1-210kg, 250kg, 270kg, 280kg, 290kg@9.5 speed. Didn’t pull up too badly from the second session yesterday, grateful for that. Reasonable sleep.

Leaning abs; 8,7-60kg.

Spinal rows; 1x15-110kg. Legs should’ve been a tiny bit more extended for complete ROM, but these felt great. Lower back fully tractioned.

OHP EMOM; 5-60kg, 3x5-70kg. Had to wake up my better half, so cut the intended 4th set due to time.

Facepulls, orange and red short bands.
 
So for me moving forward, I need the rest. Calories help, but earlier nights during the week over the summer will make a big difference. Less work meetings as well.
 
Day 125

Deficit DL; 1-210kg, 230kg, 250kg, 260kg, 280kg@9.5 speed. I’ll take it. Finished work at 9pm, asleep at 11ish, finished DL’ing by 5:30am. In addition to extra/proper sleep, I have to include those lower reps. Variations won’t hurt I suppose and I need more leg drive, so deficits are where toe turn to for that.

Leaning abs; 2x8-60kg. Trying to focus on the ‘crunch’, per se, for today’s reps. Not sure if better than going full flexion at hip/all the way down and then crunching.

Hip belt squat; 5-100kg. This will be a work in progress. Few ideas I am working with, based off of Mike Tuchscherer’s Iron Mind rig. That might be a modest purchase for next year.
 
Day 126

DL, || stance; 1-210kg, 230kg, 250kg, 270kg @ 6-.5-7 speed, 290kg@10 speed. 270 flew up, 290 was a grinder. It happens I guess.

Leaning abs; 10,7-60kg.

OHP; 5-60kg, 1-70kg, 80kg, 85kg, 90kg. Nearly lost it at the sticking point but ground through it. Forgot 75kg rep.

Rows; 3-100kg, 120kg, 140kg, 160kg. Bringing these back in because they pretty much belong on every program and I’ll somehow make the recovery work.

Afternoon;

DL, V stance; 1-210kg, 250kg, 280kg@9, 300@10 speed. It wasn’t there but apparently it was. Probably settled on my form for now.
 
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Day 127

DL, || stance; 1-210kg, 230kg, 250kg, 280kg, 290kg@9.75 speed. 300 probably there if I didn’t go for it last night. Left knee feeling shit, so no V stance.

Leaning abs; 1x20-50kg.

Seated DL; 2x3-250kg@6.5. Nice way to get back into these. Sadly I still need to include something for the legs, whether step ups or SSB or hip belt squats. Or some combination of those.

OHP; 5-60kg, 3-70kg, 3x3-75kg@7.5 ish.
 
Day 128

Deficit DL, || stance; 1-210kg, 230kg, 250kg, 260kg, 280kg@10 speed. My knee feels like shit now, so these will be culled. I’ll use a green band and maybe block pulls to introduce variance and conjugate-y stuff.

Leanings abs; 1x15-50kg.


I think all I can moving forward is find the right leg exercise and then just keep building my back, as that is where my power comes from. Daily rows again perhaps if the tendon doesn’t object too much. Seated GMs had a massive fatigue factor, but I won’t rule them out altogether.
 
Day 129

DL, || stance; 1-210kg, 250kg, 270kg, 290kg@9.75. No sticking point. Today’s lifts were mainly like SLDL, bar starting out in front. I can thank yesterday’s deficits for that. Felt it in the back, which is perfect.

Banded abs; 1x20.

Facepulls.
 
Day 130

DL, || stance; 1-210kg, 230kg, 250kg, 270kg, 280kg@9.5. Knee was slightly less shot today, should’ve gone with my traditional stance instead of beer SLDL. Only made it to 270 with that stance. Should’ve done my usual the whole way through.

Banded abs; 1x20. Shoulder feels shit now, sticking to cable.

Spinal rows; 1x15-110kg.

OHP, EMOM; 5-60kg, 1-70kg, 75kg, 80kg, 85kg, 90kg. Same sticking point.
 
Day 131

DL, || -> V stance; 3-210kg, 1-230kg, 250kg, 260kg, 270kg, 280kg@9, 290kg fail, V stance 290kg@9.75.

Nearly better in the knee. Form felt strong today.

OHP; 5-60kg, 3x3-80kg EMOM.

Leaning abs; 1x20-50kg.

Fooled around with SSB GMs.

Intended to do some RDL doubles at 250 but felt a bit tired after the 290 fail being out of position.
 
Day 132

DL, V stance; 3-210kg, 1-230kg, 250kg, 260kg, 270kg, 280kg, 300kg@9.75 speed. Aaaaannnnndddd we’re back. Hook up to 280 inc., gripped for the 300.

Captains of Crush making big hypertrophy and strength differences.

Leaning abs; 1x15-55kg.

Facepulls; 1x20 - redbands.
 
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Day 133

DL, V stance; 3-210kg, 1-250kg, 270kg, 290kg@9.75. 290 popped up quickly and the whip made it touch back so I basically broke it twice. Didn’t feel thrilling to my SI.

Leaning abs; 1x15-55kg.

Spinal rows: 1x12-130kg. Just because the 290 left things feeling very average.
 
Day 134

DL, || stance; 1-210kg, 250kg, 270kg, 280@9.75 speed. Overwhelmed with fatigue today.

Leaning abs; 1x15-55kg.

Rows; 5x3-170kg.

Afternoon;

DL, wide stance; 1-210kg, 250kg, 270kg, 290kg@9.75 speed.
 
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