2016 Log

BB rows; 8-120, 4x8-145.

Chins; 4x7, different grips ... slowly getting there.

One-arm pulldowns; 3x8-40. I bought a $10 nylon strap from the hardware store, thread it through some plate handles and looped it over the chin-up bar on the rack. Seemed about as good as buying a Spud Inc. set or equivalent. Using the last (unsold) of my old pulldown/row machine handles ... of course the whole thing only reminds me that my gains would be that much further along if I still had the seated row going. Oh well, life goes on.

WG buffalo bench; 1-70, 90, 100, 105. 110 probably there but happy to build this up over time. 3x10-70.

OHP; 3x8-60.
 
Deads; 1-220, 240, 260. Hinge.

CB GMs; 120, 160, 3x10-180.Doing these for limit sets in 5-6 range has been destroying my recovery. I'll insert the max back in next week, but stick with 10s for back offs.

Low box squats, buffalo; 3x10-80. Eh ... dumping these out for belt squats again. Just felt a bit lazy to do those this week.

Deads; 1-220, 240, 260, 280. KK style. Went really well, think I'll continue it.

Reverse hypers, 3x15-80. Probably can go up again.

Leg extensions; 3x20-80. Needs a fourth set.

Hypers; 3x15-20. Time to bump the weight. Still holding it in an odd position but it's the only way to stop the barbell from bumping the reverse hyper frame. Hamstrings are starting to respond REALLY well. Possibly an extra set to get added as well.
 
Seated DLs, rounded, massive ROM; 8,7,7-210.

Chins; 5,7x7. Just wanted to get to 50 reps.

Bludger long weekend away for the first time in three years, so cut short on account of leaving for the trip.
 
Deads; 1-220, 240, 260, KK style.

CB GMs; 1-120, 160, 180. 8-190.

Interrupted and cut short.

Later:

Deads; 1-220, 240, 260, 280, V stance.

Belt squat, oly shoes, longer rom; 15,15,10 - 140.

Reverse hypers; 3x15-80

Leg extension; 3x20-80.

Hypers; 3x10-25.
 
Chins; 8x7, different grips

T-bar rows; 3x15-70. Rounding/protracting the upper back/scapula at the bottom, trying to mimic my preferred seated row position.

CG larsen; 1-70,90,100,110,115. 3x10-80

CB yoke walks, 40m; 2x70, 2x120

Neck extensions; 2x25-25. A very been so slack with these....time to stop making excuses.
 
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Jester said:
Deads; 1-220, 240, 260, KK style.

CB GMs; 1-120, 160, 180. 8-190.

Interrupted and cut short.

Later:

Deads; 1-220, 240, 260, 280, V stance.

Belt squat, oly shoes, longer rom; 15,15,10 - 140.

Reverse hypers; 3x15-80

Leg extension; 3x20-80.

Hypers; 3x10-25.
Click to expand...
What's a V Stance?
 
Deads; 1-220, 260, 280, V stance. RPE 11 but I'll take it for a morning improvement.

Workout promptly interrupted by the little boss at 5.10am. Daylight savings adjustment.

CB GMs; 1-120, 160, 160, 3x8-190. Third set was trash due to belt being too tight.

Belt squats; 15,15,12-140 oly shoes. Aiming to get back to 20 reps per set. Hooked up the belt a bit differently and now it doesn't cut the hip crease so tightly.

Reverse hypers; 3x10-90

Leg extension; 3x20-70.

Hypers; 3x11-25.
 
CB yoke walk; 4x40m -120. Unsure how my left knee feels about these. I may try them as behind the back CB farmers walk possibly.

Chins; 4x5, 4x7.


Training week for this week and the next two are a bit messed up, so I’ll see how things go. Chins remain viable twice a week for now, good enough for me.
 
Deads; 1-220,240,250,260,270. Hinge

CB GM; 1-120,160,180. 3x8-190.

Deficits; 10-170,180. I wanted to work on my pressing/leg drive. I'll leave these in for a bit to see how they fare. High reps only.

CB squats; 10-70,90,100. Hated these and didn't even get near a top set. Will keep belt squats twice per week, but go to include a max squat.

Leg extension; 3x15-90.

Hypers; 12,12,15 - 25.
 
Chins; 7x8, different grips
OHP: 7x6-60, supersetted. Next time I'll work to a max first.

Upright row; 4x10-60

Neck extensions; 2x10-40


GPP:
Reverse hyper; 4x10-90
Seated good mornings CB; 3x15-70. These felt really weird, and are the only thing I miss my SSB for. Christmas maybe?
Zerchers carries; 70 - 3x20m, 2x40m. Working on it. The back can take it, the forearms and biceps need attention. Trap bar farmer walks using the CB failed miserably. Might try it with traditional straps
Wrist extensions; 2x8-15. These have become weak. My arms in general are weak and I'll have to bring them up.
 
Deads; 1-220, 240,250,260,270, hinge. Easier than Monday, S.I. is nearly properly restored.

CB GMs; 1-120,160,180, 3x8-190. Lower RPE than Monday as well. Hopefully sets of 10 next session and then a bump to 200 thereafter. I'll also reintroduce maxing on this soon.

Box squats; 3x5 - 110. I have some theories on these, they'll be staying for a while.

Leg extensions; 3x15-100

Leg curls; 25,22 - 60

Hypers; 3x10 - 30.
 
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Deads; 1-220, 240, 250, 260, 280. V stance. This all went pretty well.

CB GMs, close stance; 1-120, 160, 180, 3x10-190. Going to have one day wide, one day close.

Belt squats; 3x10-140, oly shoes, wide

Leg extensions; 3x15-100

Reverse hypers; 3x10-100

Hypers; 3x10-35
 
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Jester said:
Deads; 1-220, 240, 250, 260, 280. V stance. This all went pretty well.

CB GMs, close stance; 1-120, 160, 180, 3x10-190. Going to have one day wide, one day close.

Belt squats; 3x10-140, oly shoes, wide

Leg extensions; 3x15-100

Reverse hypers; 3x10-100

Hypers; 3x10-35
Click to expand...
Ive adopt a much narrower DL stance too, definitely more ‘pop’ from the floor.
 
Browner said:
Ive adopt a much narrower DL stance too, definitely more ‘pop’ from the floor.
Click to expand...

My theory is that you actually get to use your weight as a counter-balance. The wider the stance, the lower the hips, the smaller the angle between knee and hip and the less ability you have to counter-balance.

Added to that; rounder back = more pop still but much more erector emphasis, which creates vulnerability in the rep etc. Straighter back = get it to the knees and you've basically completed the lift.
 
Chins; 5x9. Will add a 6th set and then 5x10 and so on.

OHP; 5-70, 1-80,85. 3x5-70. My max has regressed to an embarrassing degree. Supersetted with chins.

Upright rows; 3x8-70.

wrist extensions; 3x1-15. Supersetted with upright rows.

lunch;

CB zercher carries; 10x40m-70kg.

Hammer curls; green bands 4x10

CoC; L@ 5x30s holds
 
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Deads; 1-220, 240, 250, 260, 270. 280 was there but the lil boss woke up right on the 270 rep.

CB GMs - wide; 1-120, 160, 180, 3x10-190. A bit easier than narrow (maybe?).

Box squats; 3x5-120. Time to add reps and built those hips back up.

Seal rows; 3x5-120. Macgyver'd a setup that should be more or less replicable for minimum fuss. Did these here as I won't get a chance for the upper session tomorrow. They are going to be a staple moving forward though. So nice to row again without loading the hips.

Leg extensions; 3x15-100

Hypers; 3x10-35. On Thursdays moving forward (where this session would normally be), I'll be moving to 5-6 sets of these. They are driving my deadlift and GM significantly right now and I have the hamstrings to prove it.


3 items remaining on the equipment wish list;

1. Nordic attachment for the rack
2. The Aussie import version of Elite FTS/Titan Mk2 SSB
3. Custom handles with a cross-bar for my reverse hyper that will give me a better situation and setup when using it as a hyper.
 
Deads; 1-220, 240, 250, 260, 270. Very fatigued from the weekend.

CB GMs, close stance; 1-120, 160, ,180. 3x8-200. Still figuring out stance and whether close and wide alternation is preferable.

Belt squats; 3x10-140.

Reverse hypers; 3x20-100. Westside gainz.

Leg extension; 20,15,15-100.

Hypers; 3x10-40. 5 sets on Thursday with an AMRAP :D
 
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