2016 Log

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

  1. Jester

    Jester Well-Known Member

    Day 208

    DL, || stance; 1-210kg, 230kg, 250kg, 260kg, [email protected] speed. Back to my old ways. Maybe the 280 was there.

    SSB GM; 5-60kg, 80kg.

    Leaning abs; 5-50kg, 60kg, 60kg.
     
  2. Jester

    Jester Well-Known Member

    Day 209

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

    Larson bench; 5-60kg, 3-80kg, 3-90kg, 3-95kg, 3-100kg, [email protected]

    Low spinal rows; 2x8-130kg.
     
  3. Jester

    Jester Well-Known Member

    Day 210

    DL, medium V stance, head down; 1-210kg, 230kg, 250kg, [email protected] speed.
     
  4. Jester

    Jester Well-Known Member

    Day 211

    DL, medium V stance, head down; 1-210kg, 230kg, 250kg, [email protected] speed. Went really well again.

    4kgs ish down.
     
  5. Jester

    Jester Well-Known Member

    Day 212

    DL, || stance, head down; 1-210kg, 230kg, 250kg, 272.5kg - erector spasm. Time to go back to conjugate and let things settle down. The first 150 days of this were a sensational success. The last 70 have been riddled with minor injuries, illness and all manner of crap. I also feel like smashing some accessories for a while. Will re-evaluate after March holiday with only minimal equipment access.

    Larson bench; 5-60kg, 3-80kg, 1-90kg, 100kg, 110kg, [email protected] speed.

    Spinal rows; 2x8-130kg.
     
  6. Jester

    Jester Well-Known Member

    Well this sure kicked the shit out of me today...

    Larson bench; 5-60kg, 3-80kg, 1-100kg, [email protected] 2x3-100kg.

    Pendlays; 5x5-12kg. So out of practice. These used to be 150kg. Insert eye roll.

    Green band tricep extensions; 3x15. Couldn’t do a 4th, verge of cramping at peak contraction.

    WG pulldown; 3x15-50kg. Very precise control and scapula focus but normal tempo. I’m hoping that these will help rehab rather than aggravate the left shoulder. Time will tell.

    Seated SSB GM; [email protected] Hard to judge RPE/RIR, and probably not an @10/0 exercise without high safeties in place. But they’re key to working on the deadlift starting pull and getting me past this right erector sensitivity.

    Had limited time, so didn’t waste any, felt good. Maybe seated OHP in future/Friday’s.
     
  7. Jester

    Jester Well-Known Member

    Lower volume

    DL, V stance; 1-210kg, 230kg, 6x1-250kg. Smashed me as still under-recovered from volume change. This will improve though.

    SSB; 3x10-60kg. Starting modestly. Big plans for the quads.

    SSB GM; 10-60kg, 2x10-80kg.


    More singles for dead; 10-15 eventually, maybe doubles even and 4-5 sets for the others.
     
  8. Jester

    Jester Well-Known Member

    Upper volume

    Larson bench; 5-60kg, 80 kg, 90 kg, 100kg, 105kg.

    Pendlays; 5x5-120kg. Load or reps to go up next week, not sure which.

    Larson CG; 4x6-80kg.

    WG pulldown; 15-50kg, 2x15-55kg.

    Spinal rows; 15,10-110kg.
     
  9. Jester

    Jester Well-Known Member

    GPP/knee work

    Step-ups; 20kg, 3x10 per leg.
     
  10. Jester

    Jester Well-Known Member

    Lower max

    DL, || stance; 1-210kg, 230kg, 250kg, 260kg, [email protected] Thought one of the lower back, hamstring or glute was going to give. Aggressive cut is starting to take a toll.

    Seated DL; 3x3-250kg. Might raise it 1-inch more, or put hands out further. Unsure.

    Concentric SSB GM; 3-80kg, 1-100kg, 3x1-110kg.

    RDL; 3x8-160kg.
     
  11. Jester

    Jester Well-Known Member

    DL, || stance; 1-210kg, 230kg.

    Larson bench; 5-60kg, 3-80kg, 1-100kg, [email protected], 120kg planned negative.

    Low spinal rows; 4x10-110kg.


    This cut is way too aggressive to maintain strength, and my knee is shitty about conjugate compared to daily maxes.

    May stick to 4x a week, 2on 1off, 2on 2off after holiday is done.
     
  12. Jester

    Jester Well-Known Member

    DL, varied stances; 1-210kg, 230kg, [email protected]

    UColitis flare ups, so I have a prednisone course. Should leave opportunity for reasonable back gains on my two week vacation. Very modest commercial facilities only.
     
  13. Jester

    Jester Well-Known Member

    Thursday

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

    Larson bench; 5-60kg, 3-80kg, 4x3-100kg.

    WG pulldown; 12-50kg, 8-60kg, 4x5-70kg. Supersetted with bench.

    Low spinal rows; 3x10-110kg.
     
  14. Jester

    Jester Well-Known Member

    Friday

    DL, || stance, head up; 1-210kg, 230kg, [email protected] These will become doubles shortly.

    Low spinal rows; 3x10-110kg.
     
  15. Jester

    Jester Well-Known Member

    Day 1 full body Bulgarian

    DL, || stance; 1-210kg, 230kg, 250kg, [email protected] 272.5kg broke but didn’t have confidence or positioning.

    Larson bench; 10-60kg, 3-80kg, 1-100kg, 110kg, [email protected] Sweet.

    WG PD; 12-50kg, 8-60kg, 2x5-80kg. Supersetted.

    SSB SQ; 1-60kg, 100kg, [email protected]

    Protein up, Buttercup.
     
  16. Jester

    Jester Well-Known Member

    Day 2

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

    Larson med-grip bench; 5-60kg, 3-80kg, 1-100kg, [email protected]

    CG PD; 4x5-80kg, supersetted.

    SSB SQ; 1-60kg, 80kg, 100kg, 120kg.
     
  17. Jester

    Jester Well-Known Member

    Day 3

    DL, V stance; 1-210kg, 230kg, 250kg, [email protected]

    Seated DL, beltless, 2x3-250kg.


    Decided to go back to what worked last year. Daily DL’ing, couple of heavy accessories and lots of core stuff.

    Bench will stay, 1-2 squats a week.
     
  18. Jester

    Jester Well-Known Member

    That feeling when you pull the slack up to your knees and it feels like an RPE6 rack pull instead of a 9-DL.
     
    _Simon_ likes this.
  19. Browner

    Browner Well-Known Member

    Deadlift bar?
     
  20. Jester

    Jester Well-Known Member

    However did you know? :p

    Added/upgraded around August-ish. Conventional knurling ofc.

    It took some time to get used to the whip, which I don’t think people discuss enough. I know folks who train on a traditional power bar of some description or another and expect to add 10-15kgs when rocking up to a meet in which the federation uses a deadlift bar. Good luck is all I can say to that.
     
    Browner likes this.

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