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2016 Log
- Thread starter Jester
- Start date
Day 190
DL, V stance, green band; 1-170kg, 210kg, 220kg, 230kg, 240kg, 250kg@9-9.5. 250 is a PR for this setup - I didn’t get it against the band last time. 260 was there @absolute max effort, or 255 if not, but aiming for a (hopefully) larger pull tomorrow.
Enjoying the variations of this week.
DL, V stance, green band; 1-170kg, 210kg, 220kg, 230kg, 240kg, 250kg@9-9.5. 250 is a PR for this setup - I didn’t get it against the band last time. 260 was there @absolute max effort, or 255 if not, but aiming for a (hopefully) larger pull tomorrow.
Enjoying the variations of this week.
Day 196
Block pull, 2”, || stance; 1-210kg, 230kg, 250kg. 2-270kg@9.5. Would’ve liked a triple but things were a bit sore and tight.
Larson bench; 5-60kg, 3-80kg, 90kg, 95kg@9.
BB rows: 2x7-120kg. Still feel shit on shoulder. Will try pendlays.
Trap bar upright rows; 2x10-60kg.
Block pull, 2”, || stance; 1-210kg, 230kg, 250kg. 2-270kg@9.5. Would’ve liked a triple but things were a bit sore and tight.
Larson bench; 5-60kg, 3-80kg, 90kg, 95kg@9.
BB rows: 2x7-120kg. Still feel shit on shoulder. Will try pendlays.
Trap bar upright rows; 2x10-60kg.
Day 200
DL, wide || stance; 1-210kg, 230kg, 250kg, 260kg@slow. 280 didn’t budge, even with the slack pulled halfway up my leg. There’s no way I can do high volume on the seated DL’s and hope to pull well the next day.
Change in diet to an IF timing protocol probably didn’t help, my calories are way down until I can figure it all out.
WG lat pull down;3x8-80kg. Limiting the ROM to what is comfortable. Everything felt and feels ok so far.
DL, wide || stance; 1-210kg, 230kg, 250kg, 260kg@slow. 280 didn’t budge, even with the slack pulled halfway up my leg. There’s no way I can do high volume on the seated DL’s and hope to pull well the next day.
Change in diet to an IF timing protocol probably didn’t help, my calories are way down until I can figure it all out.
WG lat pull down;3x8-80kg. Limiting the ROM to what is comfortable. Everything felt and feels ok so far.
Day 201
DL, V stance; 1-210kg, 230kg, 250kg, 260kg, 270kg, 280kg@9 speed. Very happy with this, powered it through the whip bouncing down at the start.
Larson CG bench; 5-60kg, 3-80kg, 5x3-90kg@8-9.5.
WG pulldown; 2x6-80kg. Just fooling with setup. Limiting the ROM makes a massive difference, so I think I will stay with it.
DL, V stance; 1-210kg, 230kg, 250kg, 260kg, 270kg, 280kg@9 speed. Very happy with this, powered it through the whip bouncing down at the start.
Larson CG bench; 5-60kg, 3-80kg, 5x3-90kg@8-9.5.
WG pulldown; 2x6-80kg. Just fooling with setup. Limiting the ROM makes a massive difference, so I think I will stay with it.
Day 202
DL, V stance; 1-210kg, 230kg, 250kg, 260kg, 280kg@9-9.5 speed. A better rep and break than yesterday but lots of fatigue felt.
Sumo; 2x5-120kg. I am going to incorporate these as a hip/glute supplementary exercise that doesn’t hammer the lower back or hamstrings. Starting very slow. Being 185cm with a 201-202cm wingspan, the ROM is minor.
DL, V stance; 1-210kg, 230kg, 250kg, 260kg, 280kg@9-9.5 speed. A better rep and break than yesterday but lots of fatigue felt.
Sumo; 2x5-120kg. I am going to incorporate these as a hip/glute supplementary exercise that doesn’t hammer the lower back or hamstrings. Starting very slow. Being 185cm with a 201-202cm wingspan, the ROM is minor.
Day 203
DL, V stance; 1-210kg, 230kg, 250kg, 260kg, 272.5kg. Fatigued today, glad I didn’t try 280kg.
Larson bench; 5-60kg, 3-80kg, 90kg, 100kg@8.5. Redemption on plan.
WG pulldown; 3x6-90kg. Limited ROM continues, more upper back than lats.
Seated SSB GM; 8-60kg, 2x8-80kg.
DL, V stance; 1-210kg, 230kg, 250kg, 260kg, 272.5kg. Fatigued today, glad I didn’t try 280kg.
Larson bench; 5-60kg, 3-80kg, 90kg, 100kg@8.5. Redemption on plan.
WG pulldown; 3x6-90kg. Limited ROM continues, more upper back than lats.
Seated SSB GM; 8-60kg, 2x8-80kg.
Day 206
D, || stance; 1-210kg, 230kg, 250kg, 272.5kg@9.5 speed. Was hoping for a crack at 290 but nowhere near it.
Larson bench; 5-60kg, 3-80kg, 1-90kg, 100kg, 110kg@9-9.5 speed, 115kg fail. Will incorporate some overloaded negatives after top single, I think.
WG PD; 3x6-90kg.
Seated SSB GM; 8-60kg, 5,5-100kg.
D, || stance; 1-210kg, 230kg, 250kg, 272.5kg@9.5 speed. Was hoping for a crack at 290 but nowhere near it.
Larson bench; 5-60kg, 3-80kg, 1-90kg, 100kg, 110kg@9-9.5 speed, 115kg fail. Will incorporate some overloaded negatives after top single, I think.
WG PD; 3x6-90kg.
Seated SSB GM; 8-60kg, 5,5-100kg.
Day 207
DL, minimal V stance; 1-210kg, 230kg, 250kg, 260kg, 280kg@10 speed. Bar is much closer with high hips, slightly further back. Similar to my stance for most of successful run last year but with the close bar. It’s a good start. Lower back needs to be stronger to keep it together/power through the sticking point.
Abs; 10-50kg, 3x5-60kg.
DL, minimal V stance; 1-210kg, 230kg, 250kg, 260kg, 280kg@10 speed. Bar is much closer with high hips, slightly further back. Similar to my stance for most of successful run last year but with the close bar. It’s a good start. Lower back needs to be stronger to keep it together/power through the sticking point.
Abs; 10-50kg, 3x5-60kg.