2016 Log
- Thread starter Jester
- Start date
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, 115kg@9.5 speed.
Spinal rows; 2x8-130kg.
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, 115kg@9.5 speed.
Spinal rows; 2x8-130kg.
Well this sure kicked the shit out of me today...
Larson bench; 5-60kg, 3-80kg, 1-100kg, 110kg@9ish. 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; 3x12-60kg@8ish. 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.
Larson bench; 5-60kg, 3-80kg, 1-100kg, 110kg@9ish. 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; 3x12-60kg@8ish. 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.
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.
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.
Lower max
DL, || stance; 1-210kg, 230kg, 250kg, 260kg, 272.5kg@9.75-10. 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.
DL, || stance; 1-210kg, 230kg, 250kg, 260kg, 272.5kg@9.75-10. 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.
DL, || stance; 1-210kg, 230kg.
Larson bench; 5-60kg, 3-80kg, 1-100kg, 110kg@9, 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.
Larson bench; 5-60kg, 3-80kg, 1-100kg, 110kg@9, 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.
Day 1 full body Bulgarian
DL, || stance; 1-210kg, 230kg, 250kg, 260kg@9-9.5. 272.5kg broke but didn’t have confidence or positioning.
Larson bench; 10-60kg, 3-80kg, 1-100kg, 110kg, 120kg@10. Sweet.
WG PD; 12-50kg, 8-60kg, 2x5-80kg. Supersetted.
SSB SQ; 1-60kg, 100kg, 120kg@6.5-7.
Protein up, Buttercup.
DL, || stance; 1-210kg, 230kg, 250kg, 260kg@9-9.5. 272.5kg broke but didn’t have confidence or positioning.
Larson bench; 10-60kg, 3-80kg, 1-100kg, 110kg, 120kg@10. Sweet.
WG PD; 12-50kg, 8-60kg, 2x5-80kg. Supersetted.
SSB SQ; 1-60kg, 100kg, 120kg@6.5-7.
Protein up, Buttercup.
Browner
Well-Known Member
Deadlift bar?
However did you know?
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.