2016 Log

Reverse hyper; 2x10-70. Seemed to help warm things up.

Deads; 1-220, 240, 260. 280 wasn’t there.

CB GM; 1-120, 160, 200, 210. 3x5-180. These were roughly RIR3, but I’m fighting off this cold with a severely inhibited (drugs) immune system and didn’t want to push any rep-sets.

Deads again; 1-220, 260. Lots of isometric pulling against 280.

We’re taking a short overnight trip, so I won’t get a second crack at it later. Next time.

Reverse hyper: 3x15-70. Strictly controlled.

Hypers: 3x15
 
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BB rows; 10-120, 3x5-170, 2x5-180.

Chins; 6(4), 7(5), 6(4), 6(4).

Pendlays; 3x8-130.

T-Bar rows; 10-70, 2x10-80. T-Bar attachment from pre-Christmas birthday finally arrived. I'm going to stick with these over Pendlays. They latter always feel to me as though they're a hip exercise more so than upper back.

Buffalo bench; 1-70, 90, 110-fail. 3x10-70.

CB curls; 2x10-30.
 
Landmine press; 15,15,10 - 20. Seated as always. Ideally they would have been yesterday, but time factors. Added benefit today is that they clear some of the DOMS out from benching.
 
Deads; 1-220, 240, 260. Hinge-focus.

CB GM; 1-120,160,180,200,220 (PR). 3x8-180 (volume PR).

Deads; 1-220, 260, 280. With quads. Fine-a-fucking-lee ...

Accessories at lunch.

Buffalo squat; 1-120, 160. Felt like there was another 10kg RPE@11 in the tank. Once the movement pattern comes back, that 200kg might finally fall over.

Belt squats; 3x10-150, oly shoes.

Leg extensions; 3x10-80.

Reverse hypers 3x15-80.

Hypers; 3x10, 10kg plate. I'm going to increase the reps on these before load, I think. I want the hamstrings to cop the beating more than the back.
 
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BB rows; 5-120, 3x5-170, 2x5-180. I'm going to drop the load slightly and focus on form. Some days I'm using more body-English than I should, due to lower-day fatigue.

Pull-ups, 7(5), 7(5), 7(5), 6(4), fat-grip reps in brackets. WG: 4x5, clustered.

T-Bar rows; 3x10-80.

WG Buffalo bench; 1-70, 90, 100, 110-fail. 10,9,9-70.

The position feels less abusive on my shoulder joints, but I'm probably a hair stronger on the close grip, given how much rebound I can get from thinking it into my chest.
 
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Deads; 1-220, 240, 260.

CB GMs; 1-120, 160, 180, 200, 220. 3x5-190 (volume PR for 5s).

Later:

Deads; 1-220, 260, 280.

Leg extension; 3x10-80.

Belt squat: 2x10-150.

Reverse hyper 3x10-80.

Hypers; 2x20-be. Ready to slowly load up now.
 
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I think my spine would snap if I tried a 5plate GM!

Will be making them a bit more of a focus soon though, think that could hold the key that I have been missing to reach a 300 dl
 
Browner said:
I think my spine would snap if I tried a 5plate GM!

Will be making them a bit more of a focus soon though, think that could hold the key that I have been missing to reach a 300 dl
Click to expand...

Actually the hardest part is walking the cambered bar out. So much respect for strongman athletes and competitors with their yolks and anything that’s a carry on the back.
 
Seated deadlift; 3x6-220.

Chins; 3x7(5), 6(4) (fat gripz). WG; 4x6.

T-Bar rows; 3x75-10. Tried the handle the other way around and it made everything awkward and out of place. Oh well. Figuring out my preferred height as well.

CG bench; 1-70,90,100,110 - got the fucker. 10,8,8-75. Doing these with very tucked arms.
 
Deads; 1-220, 240, 250,260,270. 280 might've been there as an absolute ball-breaking grinder, but I'll wait for it to come along. Happy enough with the way 270 moved that I won't re-max at lunch.

CB GMs; 1-120, 160, 200, 220. 5-200. Workout cut short due to family waking up earlier. Will aim to make this load 3x5 and then work up to 3x8 before going further.

Belt squat; 3x10-140, oly shoes, increased ROM

Leg extension; 3x10-80.

Reverse hypers; 3x10-90.

Hyper; 5x20-10.
 
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Seated DLs; 3x6-220.

Chins; 4x7 CG, 4x6 WG

T-Bar rows; 3x8-100, shorter ROM. Still fucking with these. I think I'll make them more bent over and lighter weight, greater ROM. I still really wish I could do one-hand landmines without aggravating my S.I. region.

OHP: 3x10-50. Cut out the max due to time.
 
Deads; 1-220, 240, 260. I just couldn't find my zone in the morning.

CB GM; 1-120, 160, 180, 200, 220. 3x5-200. Narrowed the stance slightly to bring it closer to DL positioning. 220 is definitely not my max anymore. Possibly 230.

Afternoon;
Deads; 1-220, 240, 260, 280. Got it in the end with a bit in the tank today.

Belt squats; 3x10-140, staying with greater ROM

Leg extension; 3x10-90

Hyper; 3x15, 1x18failure - 15. Held a plate, will move to holding the BB as next step. My god these are like nothing else.
 
BB rows; 8-120, 4x8-140.

Chins; 8x6, mixing up the grips.

T-Bar rows; 10-50, 3x15-60. Found a good position at last. Time to get to work.

CG larsen bench; 1-70,90,100,110,115. 3x10-75.

OHP; 3x7-60.

Triceps overhead extensions; 4x20, green band
 
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Reverse hypers; 2x10-70. Warm ups before deads. Felt good.

Deads; 1-220, 240, 250, 260, 270. Had to get a bit rounded on the last one, but form is not that far off once the S.I. stops being a shit.

CB GMs; 1-120,160,200,220,230 PR. 3x5-200. My legs were a tiny bit too narrow on the 230 but it was still pretty damn deep. I'm fairly stoked with this, but with a stronger anterior core I would have a lot more still. Something to work on.

DL stance squats to box; 3x5-120. Waste of bloody time. Low RPE and low care factor. I'll probably go back to a power-squat style of box squats and make my belt squats much more high rep.

Leg extension; 3x20-70. Feel and felt the burn.

Hypers; 3x15-20 (all sets at failure). Used the barbell and just held onto it, given I go to perpendicular with the floor.

Reverse hypers; 3x15-120.
 
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Seated DLs, SG; 4x5-220.

BB rows; 8-120, 4x8-140. These can go up in weight next time.

Chins, band assisted; 10,9,9,9. Not sure if I want band assisted chins or just my pulldown-low row machine back and am trying to make it happen. Either way, higher rep stuff is desirable.

CB OHP; 3x10-40.

Workout cut short due to interruptions.
 
Deads; 1-220, 240, 250, 260, 270. Felt good, the hypers are helping me maintain position.

CB GMs; 1-120, 160, 200, 220. 3x6-200. Volume/rep PR. Didn't want to push it to 230 today.

High-rep work at lunch.


CB low box squat; 3x10-70.

Reverse hypers; 3x10-70. I have finally figured out the absolute best technique/positioning for this device.

Leg extension; 3x15-80.

Hypers; 3x15-20.
 
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