2016 Log

117.9, GPP ahoy

Leg extensions; 3x20-110. Felt good.
Nippard shrugs; 3x10-170. Good starting weight but room to increase.
CB zercher hold - 140
Standing jumps - 3x10. Will hold plates next week.
BB curls; 3x10-40. Dumped the fat gripz to make load the limiting factor.
CB zercher hold - 140
Neck extensions - 3x20-20, assisted kn last five reps of last set
Reverse curls; 3x10-40
Seated jumps; 3x10.
CB zercher hold - 140.

Above took an hour.

Pendulum spinal rows; 3x20-110.


Yoke gainz for days…
 
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118.9 yesterday after carb up, then busy day and back to 117.9 today.

At least I’ve remembered to caffeinate this time …
 
Leg extensions; 3x20-100.
Shrugs; 3x10-190.
CB zercher hold - 150
Standing jumps - 3x10-10kg.
BB curls; 3x10-45.
Neck extensions - 3x20,17,17-20. Took a hit with the higher load on zercher holds and therefore yoke region fatigue.
CB zercher hold - 150.
Reverse curls; 3x8-45.
Seated jumps; 3x10-10kg.
CB zercher hold - 150.


Reverse hypers; 3x15-100+red band … soooo good.
 
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117.1

HB squats
10-70@6, 90@7, 100@8

Block pulls
1-250@7.5, 3x3-190

Platz squats
30-70, rep total

Zercher, close stance
3x15-70

Leg extensions;
100-100 rep total

Reverse hyper;
2x15-100+red band
 
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117.1

5-3-0 tempo bench
5-70@6
5-90@7
5-100@9

Barbell rows
3x12 -100@7

CGBP
3x15@7-70

Skullcrushers
4x10@8 40kg

Seated OHP
4x10@8 50kg shoulder still a bit twitchy

High rep leg extensions to help the knee
 
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116.9

Beltless DL;
1-170,190,210,220@7.5 1x5-190@6.

SG RDL;
4x10-150@7.

Box squats; 5x2-90+Doubled mini bands

Reverse hypers;
3x15-100+Mini band
 
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116.4

Bench w/doubled mini bands
5-70@5, 80@8, 80@8.5.

BB rows;
3x8@7-140

Seal rows;
3x13-75

Inverted pull-ups;
3x12

Banded triceps extension;
3x15-green band
 
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116.1 GPP

Leg extensions; 3x20-100.
Neck extensions - 3x20-20
CB zercher hold for 30s- 160
Standing jumps - 3x10-10kg.
BB curls; 3x10-45.
CB zercher hold 30s- 160.
Reverse curls; 3x8-45.
Seated jumps; 3x10-10kg.
CB zercher hold 30s - 160.



Dropped shrugs for a few reasons. Traps and yoke are smashed by the zercher holds, and getting adequate coverage on programmed-upper days. The practicality also wasn’t great with the equipment I have, especially with intended farmers walks in the near future to cover off whatever stimulus they might have been bringing.

I’m looking for an ab/anterior core exercise. Ab wheels are just too easy and hanging leg raises are less than amazing on shoulders.

EDIT:

Seated CG OHP; 3x10-40.

Reverse hyper; 3x15-100 + 1 mini and 1 micro band
 
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116.6

DL; 1-240@7.5. 4-210@6.
PDL; 2x4-195@6.
RDL; 3x8-190@8.
SG RDL; 3x12-140@8.

CB GM; 3x6-140@6.

Box squats; 1-140@7, 4x5clusters -130.

Reverse hypers; 3x15-100+mini and micro bands
 
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