2016 Log

Deads; 1-220, 260, 280. I’m back.

Still had something in the tank, probably had 290 @Austin Baraki meme level, but it just wasn’t a hard pull. First time since May 2020.

GM; 1-120, 160, 200. 3x6-180. A better, deeper and cleaner rep than last week, which I’ll happily take. Bump weight next session, hopefully.

Session cut short my a very early wake up from lil miss. Will hit the high rep stuff later.

Belt squat, oly shoes; 3x10-140. Making these quad focused. I’m wary of loading up the apparatus too much when there’s extra ROM on the table still.

RDL; 3x8-160. I’ve always felt the mid and wider stance GMs are very poor for hamstring work compared to RDL, and vice versa comparing an RDL to a GM. Happy to include both for now. Low level of effort in setting these up too, given the bar is always at 120kg as a base.

Leg extension, unilateral; 3x15-60. I’ve found the ideal form abs position for these now. Reverse hyper showing it’s utility.

Reverse hyper; 3x10-60. Controlled.
 
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Rows; 10–120, 4x6-170.

Chins; 3x1-neg, 4x6.

Landmine row; 10, 3x8-50.

Seated Landmine press; 3x9-25. About twice as hard as standing.


The injury/inflammation is starting to turnaround with no bb squat and no seated DL. Next session will re-include the high rep BB rows, but these high reps will eventually become T-Bars once the attachment arrives.


Strongly recommend landmine attachment to anybody looking to replicate DB rows or DB OHP at home who can’t afford the DBs (and let’s be honest, who can?!?)

Tricep extensions; 3x15- green band. Didn’t love how these made these move in the left shoulder. May look elsewhere.

Hammer curls; 3x15- green band.
 
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Overly fatigued going into this morning and that plus too much time sitting translated into a lower back/S.I frustration that I’ll work through during the day.

I’m fairly certain that I allowed my lower back to flex a bit much during landmine rows. Something to be mindful of.

DL; 1-220, 260. Probably should leave the 240 rep in there. 270 and 280 broke but we’re going to injure me if I tried to grind.

GM; 1-120, 160, 200, 210. 3x7-180.

Cut short due to another early rise from the little boss. Will finish it later.

DL; 1-220, 260, 280. Went back for more and happy with this but SI region is tight now. Plenty of weighted extension doing rows and maybe seated DLs tomorrow should help.

Cambered bar squat; 2x8-120. These were fun, getting used to the bar.

Belt squat, oly shoes; 11,10,10-140.

reverse hyper; 3x10-50. Strictly controlled.
 
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Seated DL; 3x6-220. Dropped the snatch grip, not sure if I will keep them. Niggled the irritation, but without the box squats the snatch grip may remain viable - which is the major benefit of the exercise.

BB rows; 10-120, 6,5,5,6-170.

Chins; 3x1-neg. 6,6,5,5.

Landmine rows; 4x10-45. Supported with hand on stool and better foot placement, hopefully that keeps them viable.

T-bar rows; 2x10-60. Finding the right setup.

Landmine press; 2x25-10.

Reverae hyper: 2x10-50. Controlled.
 
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Weekend weaknesses workout;

Leg extension; 3x15-60.

Reverse hyper; 3x10, 2x20-60. Controlled. Pretty sure I’ve been lazy with the rep work on these.

Band pull-aparts; 3xfailure, red band.
 
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Deadlifts; 1-220, 260, 280. Tried these first up and got nowhere. Couldn't find the right position, possibly just needed everything warmed up and settled in more to get rid of that 'snap city pending' feeling. Worked fine this afternoon.

Cambered bar GM;s 1-120,160,180,200. 3x8-160. Am loving this bar.

SLDL; 8,8,7-170. Did this under strict control and tempo.

Buffalo bar box squats; 2x10-100. Easing back into it. Holding the bar in a better position now.

Belt squats; 3x11-140, oly shoes.

Leg extensions; 3x15-60.

Reverse hypers; 2x15-60


More Westside than Westside .... or getting there at least ...
 
Jester said:
Deadlifts; 1-220, 260, 280. Tried these first up and got nowhere. Couldn't find the right position, possibly just needed everything warmed up and settled in more to get rid of that 'snap city pending' feeling. Worked fine this afternoon.

Cambered bar GM;s 1-120,160,180,200. 3x8-160. Am loving this bar.

SLDL; 8,8,7-170. Did this under strict control and tempo.

Buffalo bar box squats; 2x10-100. Easing back into it. Holding the bar in a better position now.

Belt squats; 3x11-140, oly shoes.

Leg extensions; 3x15-60.

Reverse hypers; 2x15-60


More Westside than Westside .... or getting there at least ...
Click to expand...

I used to dismiss westside and conjugate as 'for equipped lifters' or for those on steriods or 'not specific enough' But the more I have read and seen about it, the more it makes sense to me as potentially more of an optimal way of training.

PS mirin those Good mornings
 
Browner said:
I used to dismiss westside and conjugate as 'for equipped lifters' or for those on steriods or 'not specific enough' But the more I have read and seen about it, the more it makes sense to me as potentially more of an optimal way of training.

PS mirin those Good mornings
Click to expand...

To be fair, I tend to favour 'concurrent' more so than conjugate. I absolutely do not see any value in testing 19 different squat variations/different band/chain loading and professing them to be a different exercise. Changing the strength curve =/= changed exercise. Changing the movement pattern does.

Generally speaking, the philosophy appears to be 'do enough maxes to stay strong, do enough volume to get bigger in order to lift bigger maxes'.

I'm embracing the good mornings now in a big way, and really should be doing 5 sets of them, I think. I sold the SSB to get the cambered bar at last, and it's 48mm piping, so it really sits well on the back - distinct from a power bar. I mean, they kind of highlight how piss weak my quads and core are by comparison re: squat #'s...
 
BB rows; 10-120, 4x5-170

Pendlays; 3x8-120 - going to get these into 140+ territory for 8-10

Chins; 3x1 - neg, 6,6,5,5 ... diet time

Finish off the upper body later today.

T-bar rows; 3x1-neg, 10-50,60, 3x10-75 - these were AMAZING for the frustrated lower back. Very happy with how they panned out. Using the 'Angle 90' grips until the T-bar attachment arrives (whenever China gets it stuff together).

Landmine press; 3x10-25.
 
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Deads: 1-220,220,260. 1-220,260,280. Changed belt and upper back positions between first and second rounds.

Cambered Bar GMs; 1-120, 160, 180, 200. 3x10-160. I am going to move to 4-5 sets of these, rather than run an RDL/SLDL as well.

Belt squats, oly shoes; 3x12-140.

Box squat, deadlift/narrow stance; 3x8-110.

Leg extension; 3x10-70.

Reverse hypers; 15,15,15,12,12 - 120kg. Reducing the ROM based on some stuff Blaine Sumner did in the past, and felt amazing.
 
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Programming structure moving forward;

Twice per week U-L

Lower:
Max dead
Max CB GM
4x10 CB GM
Max squat

3x10-15 belt squat
3x8-10 squat variation

3-5x-15 leg extension
3-5x12-15 reverse hyper


Upper:
3x6-10 seated deadlift
4-6x4-6 bb rows
4-6x4-6 chins
3x10-15 t-bar rows

3-4x10 landmine press
3-4x10 seated CB OHP


Weekend weakness workout:
Grip
Neck
Leg extensions
Reverse hypers
Arms
 
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Seated deadlift; 3x6-220. Very conservative on these for today, as I've gone back to my original form and style; rounded upper back, emphasis on erectors and traps. Felt great, made my back and S.I. feel great, they'll be staying in and load+reps.

BB Rows; 4x5-170.

Chins; 3x1, 4x6.

T-Bar rows; 10-75, 2x10-85.

Landmine press, seated; 3x8-10

Seated CB OHP; 3x10-30
 
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Weekend weaklinks workout;

BB curls; 3x12-30kg. Easing into these, aiming to go to RIR 0-1 territory.

Wrist roller curls; 3x12-10. Time to bump the load.

Neck extensions; 3x20-25. Felt good to have these back in, I’ve been too slow for too long.

Rear delt pull aparts; 3xfailure with banded tension device.

Hammer curls; 3x15-green band, high tension, failure at 15
 
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High fatigue levels due to weekend.

Deads; 1-220, 260. I'm not hinging correctly and trying to drive through the knees instead of hips. Something to keep working on.

CB GM; 1-120, 160, 180, 200. 4x10-160. The max wasn't great but the back-off sets were fantastic. Time to bump the weight.

Afternoon:
Deads; 1-220, 260, 280. Nailed it, probably had a 300 grinder in the tank.

Belt squats; 3x10-150, oly shoes.

Leg extensions; 41x10-70.

Reverse hyper; 3x10-120.
 
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Decided that seated DL's might not be the way forward, as they encourage me to round excessively when doing the DL itself. Will review down the line

BB rows; 10-120, 5x5-170.

Chins; 4x6. I've doing AMRAP for each set using the Fat Gripz, and then switch to a different handle when my forearms give out. Today was 4-2. Probably had 7-8 reps on hand for some of these. Will push it further. Weight starting to taper down slightly too, should assist.

T-Bar rows; 3x10-90.


Pressing later on.
 
Deads; 1-220, 240, 260. 280 just wasn't happening. I'll give it another crack later. The lower back is being fussy first thing. I'm going to try warming it up a bit with reverse hypers before moving over to deads. Hinge was just 'ok'.

CB GMs: 1-120, 160, 180, 200, 210 (PB). 8,7,7 - 180. Probably had some extra reps in the work sets but didn't want to push things too much.

2nd half:

Deads; 1-220, 260, 280. Just before the verge of being grindy, but felt good. Belt position a bit higher. The trick is to get this form and comfort in place at 4.30, so I have time to max squat in the afternoon.

Belt squat; 3x10-150, oly shoes. These are tough. That is all.

Leg extensions; 3x15-70. I'm on the verge of having quads for the first time since there was a '00' in the middle of the year.

Reverse hypers; 2x15-70. Went back to a highly controlled form, greater concentric ROM, felt incredible. Will aim for some more later.

Hypers; rigged these on the reverse hyper. It’s interesting trying to get off afterwards but insane lower back pump. 3x10-body weight.
 
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Amended;

Lower:
Max dead
Max CB GM
3-4x6-10 CB GM, evolving rep-range
Max squat

3x10-15 belt squat
3x8-10 squat variation - time and fatigue management

3-5x-15 leg extension
3-5x12-15 reverse hyper


Upper:
4-6x4-6 bb rows
2-4x 10-15 SG bb rows
4-6x4-6 chins
3x10-15 t-bar rows

Max bench
3-4x10 landmine press
3-4x10 seated CB OHP/BM JM press


Weekend weakness workout:
Grip
Neck
Reverse hypers
Arms
 
BB rows; 10-120, 5x5-170

Chins; 6(3), 7(4), 6(4), 6(4). Fat gripz count in brackets.

Pendlays; 3x8-120.


Pressing to come later, time permitting.


Hypers; 3x10.

Fighting off a cold, didn’t care to press today.
 
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Jester said:
BB rows; 10-120, 5x5-170

Chins; 6(3), 7(4), 6(4), 6(4). Fat gripz count in brackets.

Pendlays; 3x8-120.


Pressing to come later, time permitting.


Hypers; 3x10.

Fighting off a cold, didn’t care to press today.
Click to expand...
Thats some strong rows!
 
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