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2016 Log
- Thread starter Jester
- Start date
Massive fatigue from weekend.
Deads; 2-220, 1-240, 250, 260. 2x2-220. Not really happy with this, likely to go again for afternoon session.
Belt squats, oly shoes; 3x10-135.
Break
Deads; 1-220, 240, 260. 270 probably there but didn’t need to RPE 11 with the fatigue.
Seated DL; 3x3-220
Reverse hyper; 3x10-150
Leg extensions; 3x15-110
Hypers with concentric pause band around neck; 3x15, red band
Deads; 2-220, 1-240, 250, 260. 2x2-220. Not really happy with this, likely to go again for afternoon session.
Belt squats, oly shoes; 3x10-135.
Break
Deads; 1-220, 240, 260. 270 probably there but didn’t need to RPE 11 with the fatigue.
Seated DL; 3x3-220
Reverse hyper; 3x10-150
Leg extensions; 3x15-110
Hypers with concentric pause band around neck; 3x15, red band
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120.4
Chin-ups mixed grips; 7x6-5kg. First set was garbage, the rest were better.
OHP; 5-60, 3-70, 1-75,80,85. 90kg fail. Supersetted.
Seal rows; 6x8-100kg. Imagining this as a seated row has helped a lot, so far as cuing goes, for whatever reason.
Pushups; 6x15. Supersetted.
SG BB rows; 10-70, 3x8-140. Definitely went over what I should have but only just. I’ll stick at this load if I can.
Seated neck extensions; 20-15,15,12.
Band crunches; 3x30
Chin-ups mixed grips; 7x6-5kg. First set was garbage, the rest were better.
OHP; 5-60, 3-70, 1-75,80,85. 90kg fail. Supersetted.
Seal rows; 6x8-100kg. Imagining this as a seated row has helped a lot, so far as cuing goes, for whatever reason.
Pushups; 6x15. Supersetted.
SG BB rows; 10-70, 3x8-140. Definitely went over what I should have but only just. I’ll stick at this load if I can.
Seated neck extensions; 20-15,15,12.
Band crunches; 3x30
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121.3. In a reasonable recomp zone, and my carbs seem to be about right to keep energy up. Probably still room for more cardio to nudge the mild plateau along though.
Deads; 1-220, 9x1-240. Last week’s higher volume smashed recovery in general and was too high, I think. Threw something out on second to last rep my squatting it down instead of hinging. Should be ok in the end.
CB box squats; 5-120, 2x5-140. Time to start squatting heavier. Box squatting seems to aggravate the left knee less over the long run.
CB GMs; 3-170, 190, 2x4-210. Didn’t want to push the tweaked back.
Reverse hypers; 3x15-160.
Leg extensions; 3x20-120.
Leg curls; 2x15-90.
Hypers with bands around neck, pause at top; 15-red doubled, 10-black doubled. Black on the neck might cause issues, possibly could try holding the bands in a cross-arm hold against the chest to ensure profession is viable without causing neck pain/damage.
Deads; 1-220, 9x1-240. Last week’s higher volume smashed recovery in general and was too high, I think. Threw something out on second to last rep my squatting it down instead of hinging. Should be ok in the end.
CB box squats; 5-120, 2x5-140. Time to start squatting heavier. Box squatting seems to aggravate the left knee less over the long run.
CB GMs; 3-170, 190, 2x4-210. Didn’t want to push the tweaked back.
Reverse hypers; 3x15-160.
Leg extensions; 3x20-120.
Leg curls; 2x15-90.
Hypers with bands around neck, pause at top; 15-red doubled, 10-black doubled. Black on the neck might cause issues, possibly could try holding the bands in a cross-arm hold against the chest to ensure profession is viable without causing neck pain/damage.
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120.8
Time to bump the cardio mildly to push through plateau. Probably 15-20min increase 3-4x per week.
Deads; 3-170, 1-220, 240, 250, 260. 7x2-220. Tried an 8th double beltless and it confirmed how weak my core is. Didn’t complete a rep if I couldn’t break it with the slack pulling.
Lunch
Deads; 1-220, 240, 250, 260, 270. Happy with these reps. New technique is mostly working out well.
CB GM; 3x10-170. Need a reset on these and back to higher reps.
Hypers with concentric pause; 3x10 with black band zercher.
Session cut short on account of life stuff.
Time to bump the cardio mildly to push through plateau. Probably 15-20min increase 3-4x per week.
Deads; 3-170, 1-220, 240, 250, 260. 7x2-220. Tried an 8th double beltless and it confirmed how weak my core is. Didn’t complete a rep if I couldn’t break it with the slack pulling.
Lunch
Deads; 1-220, 240, 250, 260, 270. Happy with these reps. New technique is mostly working out well.
CB GM; 3x10-170. Need a reset on these and back to higher reps.
Hypers with concentric pause; 3x10 with black band zercher.
Session cut short on account of life stuff.
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121.0
Seal rows; 6x6-110.
Pushups; 6x15, supersetted.
Pullups; 30 singles clustered.
Neck extensions; 3x15-20. Time to micro load up.
BB curls, fat gripz; 3x10-30.
Reverse curls, fat gripz; 3x10-30.
Wide grip OHP, fat gripz; 3x10-30. These were a bit light.
Seal rows; 6x6-110.
Pushups; 6x15, supersetted.
Pullups; 30 singles clustered.
Neck extensions; 3x15-20. Time to micro load up.
BB curls, fat gripz; 3x10-30.
Reverse curls, fat gripz; 3x10-30.
Wide grip OHP, fat gripz; 3x10-30. These were a bit light.
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120.7 yesterday, 120.1 today. I’m expecting the daily walking increase to start showing up over the next week in terms of active recovery and the scale.
Deads; 5x1-220, 1-240, 260, 270. Solid reps all around.
Squats; 6x2-120@low rpe
Belt squats; 2x10-135, expanded ROM
Reverse hypers; 3x15-120
Leg extensions; 3x15-120
Lots of assisted Nordic curls
Deads; 5x1-220, 1-240, 260, 270. Solid reps all around.
Squats; 6x2-120@low rpe
Belt squats; 2x10-135, expanded ROM
Reverse hypers; 3x15-120
Leg extensions; 3x15-120
Lots of assisted Nordic curls
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119.0
GPP:
3x10 circuit of;
Step-ups; 40kg
Upright rows, wide; 70kg
BB curls, fat gripz; 30kg
Leg extensions; 110kg
Cambered bar shrugs no straps (48mm pipe bar); 110kg
Neck extensions; 22.5–>20kg drop weight when fail before 10
Nicely cooked. Had to amend a few loads part way through, which informs next week.
The cambered bar lets me hit grip again and means I can just flip it up instead of having to hinge down and DL up the weight and impact PC recovery negatively.
Big day of carbs and walking ahead.
GPP:
3x10 circuit of;
Step-ups; 40kg
Upright rows, wide; 70kg
BB curls, fat gripz; 30kg
Leg extensions; 110kg
Cambered bar shrugs no straps (48mm pipe bar); 110kg
Neck extensions; 22.5–>20kg drop weight when fail before 10
Nicely cooked. Had to amend a few loads part way through, which informs next week.
The cambered bar lets me hit grip again and means I can just flip it up instead of having to hinge down and DL up the weight and impact PC recovery negatively.
Big day of carbs and walking ahead.
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