2016 Log

Chins; 10, 4x9. I don't even remember if I've hit a set of 10 on chins before. I imagine it's much easier at a lighter non-permabulk body weight though :D

OHP; 5-70. Interrupted as Soph coughed herself awake at 5.08am.

Lunch;

Seal rows; 4x6-120. I'm going to work on good reps here rather than waste time loading and unloading my DL bar which is always pre-set to 120kg.

Upright rows; 4x10-70. Time to start 2.5kg increments.

Band curls; 4x20, green band.
 
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Deads; 1-220, 240, 260, 280. It felt like the lower back might spasm/give out, but it held and then the 'strain' moved to upper back, which was welcome and a reassuring sign. Felt good to hit this.

CB GMs; 1-120, 160, 180. 3x8-200kg. Decided to just go with a natural stance width rather than mixing close with wide across workouts. Neither of those 'felt' good/conducive. Go to 10 reps or bump the weight ... ??

Squats; 2x10-70. Starting very light, using them as a hypertrophy exercise. Box squats out, as I did a warmup set before this and a) pissed off the left patella, and b) kept smashing my balls on the box. That settled that decision fairly readily.

Leg curls; 35,30-60

Leg extensions; 3x10-110

Reverse hyper; 3x15-110

Hypers; 4x10-40. Had trouble finding a good position today.
 
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Chins; 10,9,9,8,8.

OHP, strict; 5-70, 1-80, 7,6,5-70. Supersetted. Around 2 RIR each set.

Seal rows; 3x6-120.

Upright rows; 4x8-75.

Reverse hypers; 4x15-110.

Wrist roller; 2x10-15.
 
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We did a 1.5km step-uphill hike on Saturday, and then steep decline downwards. Suffice to say, fatigued AF.

Deads; 1-210,250,270. Mostly happy with this.

CB GMs; 1-120, 160, 180, 3x8-200. Didn't want to risk a bump w/the fatigue, but definitely ready to bump the weights.

Step-ups; 2x10-bw, 3x8-2o. Knee was too swollen for squatting. These might stay in as they seem to work the adductors and abductors reasonably well too.

Leg curl; 2x25-70.

Leg extensions; 3x15-100.

Reverse hyper; 3x15-110.

Hypers; 3x10-40. Fiddled with the home-brew setup a bit more and ended up with a more stable arrangement. Went back to using a BB to load things. I'm holding it in a contracted-curl apex position. Seems fine for now. Will be interesting when the weights get a lot higher though. I hve an idea to try and make zercher work.
 
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Seal rows; 4x10-110. The last few reps for each set have room for improvement.

Chins; 4x8. Pre-fatigue from changing the order made a big difference.

OHP; 4x7-70. Strict AF and felt a delt burn for the first time in years as a result.

Upright rows; 4x8-75.

BB forearm curls; 4x12-30.

Reverse hyper; 3x15-110.
 
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I'm flirting with adding BB rows again, either 'BB' or pendlay/from floor, on lower days, and having 4 days of upper body pulling. I *think* they help the deadlift, but not when put on upper-body days. If the shoulders give a bit too much whinging, I can take them back out.
 
Deads; 1-210, 250, 270, V stance.

Workout interrupted.

Lunch;

Deads; 1-210, 250, 270, || stance. Going back to this stance possible, even without the ability to do my beloved spinal rows. Felt great and powerful. Training my body to re-embrace fixed-flexion will be nuanced but worth it, I think.

CB GMs, wide; 1-120,160, 3x6-200. Figured out to arch my back on the wide stance and boy was that something.

Belt squats; 2x10-140. Brand new stance, and need a new belt possibly. Current one just isn't very comfortable. Left patella tenderness remains from weekend.

Leg curls; 2x20-70.

Reverse hypers; 3x15-110.

Hypers; 4x12-40, 1x15 AMRAP
 
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Deads; 1-210, 250, 250, 270. V stance. I'm just that much stronger this way. The slack pull on this was as good as it's been in about a year. Gas in the tank for 280 most likely.

CB GMs; 1-120, 160, 180, 200, 3x5-210. RIR 3 or so? Hamstrings were a little tighter than usual, so didn't push it. The load felt like 100kgs less. My cue is hips back, bar straight down.

Lots of patella soreness still lingering, so no squat variations today. I did give step-ups another go, but they may just have to 'give way' to knee comfort.

Leg curls; 4x25-70 + red band

Leg extensions;2x25-70+red band

Reverse hypers; 3x15-110+red band

Hypers; 3x12-40. I really need to workout a better loading protocol. Holding the plates might be superior in the end. Holding a BB limits the ROM a fair bit.
 
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Seal rows; 4x10-110. Getting better.

Pull-ups; 4x8. Had a bit more in the tank this session, as second time doing them post-rows.

OHP; 4x5-75.

Spinal rows; 4x10-110+double black band ... sooooo good to have these back. I'm now firmly of the belief that the reverse hyper might be the most versatile piece of equipment you can have.
 
Deads; 1-220,240,250,260,270. || stance. Pulled my lower back with bad position and cheater stance going for 280. Normally I’d be pissed but in this case it’s actually welcome, it sorted something out that has been wanting to jump back into place for a few weeks now.

Later;

Deads; 1-220,260. || stance.

Spinal rows; 4x10-110 + double black bands.

Hypers; 3x13, 1x20-40kg plates. I might look into a dumbbell moving forward. Load has to keep going ho but I can’t put more than three plates in my hands. Sandbag maybe?
 
Seal rows; 4x10-110. Probably a week or so away from incrementing the load.

Pull-ups; 4x8. Can up the reps on these again next week.

Upright rows; 4x8-80. Same here.

OHP, strict; 5,5,6,6-75.

Zercher carries; 20-25m; 1x70, 6x110.

Tricep extensions; 3x20, purple bands.

Neck extension; 2x20-25.
 
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Deads; 1-220,240,240. Couldn't get into the groove.

CB GM; 1-120,170, 190.

Workout interuppted.

Lunch break;

Deads; 1-220,240,260,280@9. Not quite RIR1, but it wasn't RPE 10 either. I'll take it after last Thursday. Wider stance today, felt great.

CB GMs; 1-120,170.,190, 3x5-210. Form a bit mixed but mostly smashed depth. Adding reps on Thursday.

Pendlay rows; 2x10-110. More sets in the future.

Box squats; 2x10-70. Think I've found the right angles etc. for this now. I'll see how they feel on the knee over time.

Reverse hypers; 3x15-110 + double red bands.

Hypers; 2x10-40. I think maybe putting a handle on the pendulum might be better than carrying plates. Going to play with it.

Neck extensions; 3x10-40, seated.
 
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OHP; 4x6-75

Chin ups; 5x8

Upright rows; 4x6-85

Triceps extensions; 3x20, purple band

BB curls; 3x10-40

Neck extensions; 2x25, standing.
 
Shit workout in the morning. Not even posting it.

First week of cutting adaptation always sucks.

Deads; 1-220, 240,250,260,270. || stance.

Block pulls; 3x5-220. Starting point.

Belt squats; 3x10-120. Going to get into 20 range before increasing load.

Hypers; 13,13,20-40.
 
OHP; 75-7,6,5,5,5.

Chins; 5x8.

Upright row; 3x6-85.

Spinal rows; 5x15-110+double red bands.

Triceps extension; 3x20-purple bands

Reverse curls; 3x10-40.

Neck extensions; 2x10-40, seated
 
Deads; 1-220, 240, 250, 260, 270. Basically @11 but not too bad for the fatigue I’m feeling. KK stance.

Block pulls; 3x85-220. Volume going up on these soon. The aim is to redevelop comfort with lifting with my back.

CB GMs; 3x8-190. Felt light, 200 next time.

Reverse hypers; 3x20-110 + double reds.

Hypers; need to redo later. Pendulum was an epic fail.
 
OHP; 6,6,6,5-75. Time to introduce a max again to offset cutting stalling.

Chins; 5x8. Getting easier with cutting, will start to add reps.

Spinal rows; 3x15-110 plus red bands.
 
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