2016 Log

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

  1. Jester

    Jester Well-Known Member

  2. Jester

    Jester Well-Known Member

    Day 190

    DL, V stance, green band; 1-170kg, 210kg, 220kg, 230kg, 240kg, [email protected] 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.
     
  3. Jester

    Jester Well-Known Member

    Day 191

    DL, V stance; 1-210kg, 250kg, [email protected] speed. 290 was there but didn’t have the endurance for more reps today. Terrible sleep for a week now (interruptions).

    Spinal rows, 2x10-110kg. Still figuring out the best way to use these.
     
  4. Jester

    Jester Well-Known Member

  5. Jester

    Jester Well-Known Member

    Day 193

    DL, || stance; 1-210kg, 230kg, 250kg, 260kg, [email protected] speed.

    SSB concentric GM; 5-60kg, 3-80kg, 100kg. These are for mimic’ing starting position and working or moving my torso to break the weight.
     
  6. Jester

    Jester Well-Known Member

    Day 194

    DL, || stance; 1-210kg, 230kg, 250kg, 260kg, [email protected] speed. Experimented moving the bar closer to shins and it worked pretty well.

    CG bench; 5-60kg, [email protected]

    BB rows; 3x6–120kg. Way out of practice for these. More required. A lot more.
     
  7. Jester

    Jester Well-Known Member

    Day 195

    Deficit, 4” mat, belt less; 1-170kg, 210kg, 215kg, 220kg, 225kg, [email protected]
     
  8. Jester

    Jester Well-Known Member

    Day 196

    Block pull, 2”, || stance; 1-210kg, 230kg, 250kg. [email protected] Would’ve liked a triple but things were a bit sore and tight.

    Larson bench; 5-60kg, 3-80kg, 90kg, [email protected]

    BB rows: 2x7-120kg. Still feel shit on shoulder. Will try pendlays.

    Trap bar upright rows; 2x10-60kg.
     
  9. Jester

    Jester Well-Known Member

    Day 197

    DL, || stance; 1-210kg, 250kg, 280kg erector spasm. Bar too close to the shins isn’t going to happen then.

    At this stage it may just be a case of back to what I was doing in November-December.

    High seat spinal rows; 2x10, 1x20-120kg.
     
    Last edited: Feb 15, 2020
  10. Jester

    Jester Well-Known Member

    Day 198

    DL, V stance; 1-210kg, 230kg, 1,1,1-250kg.

    Was trying to pop it off the floor but I need way more quads.
     
  11. Jester

    Jester Well-Known Member

    Day 199

    DL, V stance; 1-210kg, 230kg, 250kg, 260kg, [email protected] speed. 280 budged but that was it. Back is almost back to normal from Saturday (though not quite).

    Seated DL; 2x8-210kg.

    Larson bench; 5-60kg, 1-80kg, 90kg, 100kg, [email protected] speed. Coming along nicely.
     
  12. Jester

    Jester Well-Known Member

    Day 200

    DL, wide || stance; 1-210kg, 230kg, 250kg, [email protected] 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.
     
  13. Jester

    Jester Well-Known Member

    Day 201

    DL, V stance; 1-210kg, 230kg, 250kg, 260kg, 270kg, [email protected] speed. Very happy with this, powered it through the whip bouncing down at the start.

    Larson CG bench; 5-60kg, 3-80kg, [email protected]

    WG pulldown; 2x6-80kg. Just fooling with setup. Limiting the ROM makes a massive difference, so I think I will stay with it.
     
  14. Jester

    Jester Well-Known Member

    Day 202

    DL, V stance; 1-210kg, 230kg, 250kg, 260kg, [email protected] 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.
     
  15. Jester

    Jester Well-Known Member

    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, [email protected] Redemption on plan.

    WG pulldown; 3x6-90kg. Limited ROM continues, more upper back than lats.

    Seated SSB GM; 8-60kg, 2x8-80kg.
     
  16. Jester

    Jester Well-Known Member

    Day 204

    DL, || stance; 1-210kg, 230kg, 250kg, [email protected] speed. Hit a bar path sticking point but not a leverage sticking point. Was too close to my knees by a cm or two.

    All good.
     
    Last edited: Feb 22, 2020
  17. Jester

    Jester Well-Known Member

    Day 205

    Abs; 10-50kg.

    2” mat pull, || stance; 1-210kg, 250kg, 270kg, [email protected] speed. Bar into knees again, but fine.
     
  18. Jester

    Jester Well-Known Member

    Day 206

    D, || stance; 1-210kg, 230kg, 250kg, [email protected] speed. Was hoping for a crack at 290 but nowhere near it.

    Larson bench; 5-60kg, 3-80kg, 1-90kg, 100kg, [email protected] 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.
     
  19. Jester

    Jester Well-Known Member

    Day 207

    DL, minimal V stance; 1-210kg, 230kg, 250kg, 260kg, [email protected] 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.
     
  20. Jester

    Jester Well-Known Member

Share This Page