2016 Log

110.7 big swoosh coming soon

GPP

Leg extensions with concentric pause; 2x20-50.
Neck extensions high reps; 2x50-10.
Supersetted

Step-ups, explosive; 4x30.
Inverted rows; 4x15.
Pushups with parallel handles; 4x25.
Giant set

Inverted rows, AMRAP; 1x15. I expected 20 range but my forearms gave out. Something to work on with one-sided carries again.

General fatigue and this circuit beat the shit out of me today.

Hanging oblique knee raises; 2x10. I assume that’s what these are called.
 
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110.6

DL, V stance, slack pull; 10-70, 120, 3-170 hooks. Hands getting slippery in the humidity. 1-190, 210, 220, 230. Took a few shots at 240 but too much in my head today. Form was fine but not perfect for me. 4x2 - 210 cluster sets. These helped me realise that my stance wasn’t turned out enough on the earlier work.

SG DL; 3x5-170.

Buffalo HBBS ATG, paused; 1-70, 120, 130. Not quite the usual ATG on 130 due to lingering usual suspect left knee patella tendinitis, but below parallel. Bump again next week. Widowmaker set; 20-80. I wanted to quit after about rep 8. I’m glad I ignored the justifications to cry mercy that I was telling myself and just got it done. Upper back on fire right now.

Reverse hyper, wide feet, lower back emphasis; 3x15-50+black band.
Hanging leg raises; 2x15.
Supersetted.

I may come back for a set or two of high rep CB GM later, if I can find the time.

Later
CB GM; 10-70. 2x5-120. Starting conservatively and I need the weekend to ease out the fatigue. I tried doing these with an intentional forward lean but that felt really shit afterwards so I’ll stick to bar over mid-foot position.

Hanging oblique knees raises; 2x10 per side.

Reverse hyper, wide feet, lower back emphasis; 2x15-50+black band.

Loaded walks; 2x15min-10kg, 1x15min-15kg.
 
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Lessons from today;

-Adhere to warming up with a set of leg extensions, reverse hypers and hanging leg raises.

-DL@70kgs does nothing. It’s probably time to go back to 120 as the default load on the bar, especially as I’m rowing it for 10s on Friday’s.

-I’m about to be too under-recovered without catch up days. Likely move Saturday morning GPP onto a second session on Friday afternoon. It’s going to be just inverted rows, pushups and step-ups in a circuit with a weight vest anyway.

-Tighten up on Saturday’s refeed a bit and maintain high general NEET activity, extra sleep etc.
 
110.2

BB rows; 5-120, 130. 4x5-140. High hips and flatter torso felt amazing. Bumping the weight next week.
Bench, middle finger just inside rings; 10-70, 5-90, 3-110. 1-115, 120, 125. These on the other hand felt tired, lots of fatigue present, so I decided to move that grip in to vary things a little and will hopefully see improvement next week following extra rest.
Neck extensions; 30-21, 16, 16, 14, 12, 10. Neck strength-endurance increasing significantly.
Giant set.

Chin-ups cluster sets, 30-45s; 10x3-bw+11.25. Got ‘em. Will keep this load for Friday and hopefully bump up to 12.5 next Tuesday. Used the loading pin today, will try the weight vest for Friday.
Dips; 2x10.

Shrugs, hook grip endurance work; 7,8,9-160.

Later

Inverted rows; 2x12 +10kg
Push-ups; 2x16 +10kg
Supersetted.

Inverted rows EMOM; 5x15-bw. Versa gripz for final set, could barely feel my forearms at the end.

Reverse hyper, wide feet; 2x30-50.
 
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110.3

Leg extension w/concentric hold; 1x15-50.
Reverse hyper, wide feet; 1x30-50.
Hanging knee oblique raises; 1x10.

1” deficit DL, V stance, slack pull, cluster sets 30-60s; 10-120. 1-170. 8x4-180.


Buffalo HBBS, OLY shoes ATG, paused, cluster sets 30-60s; 1-70. 8x2-105. Compensating for lingering left knee tendinitis still, so bumped load but not reps per set.

Buffalo GMs; 5-70, 3x5-120. These feel more useful for my DL potentially, at least compared to the CB, and restoring S.I. integrity and confidence.

Reverse hyper, wide feet; 3x10-100.
Hanging leg raise, toes to bar height; 3x10.
Supersetted.

Later

Stepups; 2x20-20kg weight vest.
Leg extensions with concentric hold; 2x15-60.

Weighted walks; 4x10min-20kg front loaded.
 
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109.9

Pendlay rows, bench width; 10-120kg, 4x10-125.
Bench, close grip; 10-70kg, 5-90, 3x5-100.
Neck extensions; 30kg - 21, 20, 13, 10, 10 assisted. 25 - 15. Couldn’t get the harness in the right position after set 2 and it impacted the angle, fatigue and therefore rep count. No dramas, though I might look to upgrade the unit I have.
Giant set.

I may to neck training on all four days, two heavier and two lighter. Vastly underrated in our desk-driven lives.

Chin-ups cluster sets; 10x3 - EZ vest +10kg. These felt great except the extra shoulder padding pushed the load onto the joint, so I’ll remove that next time.

Planned afternoon GPP;
Dips; 3x10-bw. I think I’ll start to weight these with the vest on Tuesday’s.
Shrugs, hook grip endurance; 3x10-160. Time to bump.
Supersetted.

Inverted rows; 16, 16, 14, 14.
Push-ups; 20, 20, 15, 13.
Supersetted.

I wanted more of each of the inv-rows and pushups. I’ll aim to get shrugs and dips done in the morning next time to leave more in the tank.

Food time.

Inverted rows; bw-8x10. Close to EMOM but not quite. Wanted 10 sets but cut short on time. I’ll find out on a Monday morning if this was too much volume in a workout but tentatively think I’m ok.
 
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One sided farmers carries CB; 10x25m per side - 40kg.

Reverse hyper, wide feet; 4x15-100kg.
 
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110.3

Fighting off a childcare bioweapon the last couple of days. Volume expectations adjusted accordingly.

Leg extensions, concentric pause; 1x15 - 50.
Reverse hyper, wide feet; 1x15 - 100.
Hanging leg raises; 1x15

DL, || stance, slack pull; 10-120. 1-170, 190, 200 hook, 220. V stance; 1-230, 240. Still had some in the tank but moderately sick today. 270 in range again.
Back off cluster sets, EMOMish; 5x1-220.
SG DL; 2x5;

Buffalo HBBS paused ATG; 1-70, 110, 120, 130.
Back off cluster sets, EMOMish; 10x2-110. Need to shorten the rest times but these moved really well.
Widowmaker; not a chance today

Box squats, wide; 3x10-70. RPE irrelevant, getting dialled back into these.
Reverse hyper, wide feet; 2x10-120.
Hanging leg raises, toes to bar height: 2x10.

Weighted walks; 2x10min, 1x15min - 20kg front loaded.
 
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109.7

Woolam rows, bench width grip; 5-120kg, 130, 140, 150, 140, 140. 150 was a stretch, even for a performance day. I varied my stances a bit, though the lesson was ultimately that my close-V stance puts my hips at their best, highest position for my natural hinge angle.
Bench, medium grip; 10-70kg. 5-90. 1-110, 120. 125-fail. Form on 125 was dogshit and didn’t deserve to get anywhere - so it didn’t.
Neck extensions; 30kg-22, 17, 10, 13, 10, 6+4 assisted. More harness shenanigans.
Giant set

Chin-ups, cluster sets; 10x3-bw+11.25kg vest.

Shrugs, hook endurance; 8,8-170kg. Workout cut short here.

Later

CG seated OHP; 3x5-50. I feel like it’s a good accessory for my sticking points and weak anterior delts.

Inverted rows; 2x10-bw+10kg vest.
Pushups; 2x10-bw+10kg vest.
Supersetted.

Did some high rep Lu raises and standing cable abs.
Lu raises; 1x15-5
Abs; 1x30-green band

WG pullups; 3x5-bw. Possible volume game changer if my shoulders accept these again.
 
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109.4

Reverse hyper, wide feet; 1x10-100.
Hanging leg raises, single leg: 1x10.
Leg extensions, 2s concentric pause/hold; 1x5-50.


DL, V stance, slack pull, cluster sets; 10-120, 1-170. 5x5-190. These were great as far as 25 clustered reps inside 8-9mins can feel great :). I’m unconsciously pulling the slack out in two different ways and need to knuckle down on one or the other for consistency at heavier loads. The less explosive one is probably optimal for my circumstances and history.


CB, ATG paused squats, cluster sets; 5-70, 4x5-90. Weight will go up next week, these felt great so far as positioning is concerned. Nice to give the shoulders a break too.

CB GMs: 5-70, 120. 3x5-140. Plenty left in the tank, great to have these back in.

Vest weighted step-up, clustered; 5x10-bw+20kg.


Later

Reverse hyper; 2x10-120.
Hanging leg raises, single leg; 2x10.
Supersetted.
 
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109.4

BB rows, semi-SG; 5x10-125kg. BB/bent over rather than pendlay seems to be better in the end.
Bench, close grip; 10-70kg. 4x5-100kg. I think I’ve found the position I want. It creates a big J-ROM, so
I’m mindful of not hitting the J-cups, but it feels good and has a lot of explosiveness off the chest.
Neck extensions, high reps, max-ROM; 20kg - 40, 40, 40, 35, 23. Harness wasn’t quite right for the 5th set, otherwise these were great.
Giant set.

Chin-ups with vest, cluster sets; 8x3-bw+12.5kg. Going for 10 on Tuesday.

SG shrugs, hook endurance; 6, 5, 12 (chalk) - 170kg. Looks like I’m chalking up for these from now on :D


Weighted walks; 2x7-8min-25kg front loaded.


GPP 2nd session;
WG pullups; 10x5 EMOM

Pushups; 5x10
WG pullups; 5x5
Supersetted

Lu raises; 5x15-5kg per hand.
 
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Lessons this week;

-WG pullups might be a lot of fun for a while.

-Time to go heavier on deadlifts and hinges across the board.

-CG BP feeling alright, less arch for more bounce.

-I’m shirking my pressing volume and it’s showing.
 
110.3

Reverse hyper, wide feet; 1x15-120.
Hanging leg raises, single leg: 1x10
Leg extensions, 2s concentric pause/hold; 1x5-50.

DL, V stance, slack pull; 10-120. 3-170. 1-190, 210 hook. 1-220, 230, 240, 250. Had a bit more in the tank but one session at a time.
Back off cluster singles; 5x1-225. Need to decrease interval times.

SG DL; 2x5-175.

Buffalo; HBBS ATG paused; 1-70, 110, 120, 130, 135. 140 was there but will be there next week too.
Back off cluster doubles; 10x2-112.5. Could tighten up intervals a tad here too. 6x3 may be better for time management.

Leg curls; 50kg - 30,25 per side.
Leg extensions; 2x20-50kg per side.

Reverse hyper; 2x10-150. Time to level everything up around the ass.
Hanging leg raises; 2x10.


Weighted walks; 4x10min CB side-carry, 40kg, 25m alternating sides. These kicked my ass in the end.
 
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109.3 big swoosh day

Warm up:
Lu raises; 1x15-2.5kg per hand.
10s hinge-hold - 120kg.
Bench press; 1x20-bar.
30s supinated dead hang.
Neck extensions; 1x20-10kg.

Power/cheat rows, semi-SG; 5-120kg, 140kg. 3x5-160kg.Significant hip flexion ROM on the eccentric, hitting the lower back and yoke perfectly. Tried with and without a belt, feels better without.
Back-off; 1x5-140kg.

Bench press, close grip; 10-70kg, 5-90kg. 1-100kg, 110kg, 120kg.
Back-off; 1x2–110kg.

Neck extensions; 3x10-30kg. 1x9-30kg. 2x10-25kg. Very slow tempo for these and a focus on full-ROM. The conditioning work yesterday had the region fatigued, so endurance was not a goal today - that’s what Fridays are for.
Giant set.

Workout cut short, will get to the chin-ups and Lu raises at lunch.

Chin-ups clustered; 9x2-bw+15kg vest. Decided to go with heavier loads on Tuesday's for these, eventually more clusters of 2 reps. Fridays will continue to smash our volume on the wide-grip pullups. Hopefully they feed each other.

Lu raises; 2x15-5kg.


End of day
Reverse hyper, lower back emphasis: 2x25-100kg.
 
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108.6 seeing some positive and encouraging momentum after a couple of slower weeks

Reverse hyper, wide feet; 1x15-100
Hanging leg raises; 1x10
Leg extensions, 2s concentric pause/hold; 1x5-50.

DL, V stance, slack pull, cluster sets; 10-120, 3-170, 1-190. 8x3-200. Capacity for 5x5 isn’t quite there yet. 6x4 next time, and then hopefully 5x5 thereafter. Work sets took about 15mins. Form wasn’t quite as consistent as I’d like it but didn’t aggravate anything either.

CB squats, cluster sets; 4x5-100. Going full depth but not pausing, allowing the stretch reflex to happen.

Vadim DLs; 5-120. 2x5-140. Time for me to rebuild the round back pulling confidence and ability.

CB GM; 2x3-120. Originally I was thinking 8s, but had nothing left in the tank for that sort of heavier-endurance work. 2x5-140.


Later;

RDLs, wedge stance; 5-120, 2x5-170. This is definitely the posterior accessory I’ve been missing. Time to get onto it. Likely take out CB GMs just from a training efficiency point of view, at least for now.

Belt squats, increased ROM; 1x10-100. Mentally needed a day off from step-ups. I’ll move them to Monday perhaps. Finding the right belt position will take a few sessions.

Reverse hypers; 3x10 - 150kg


Weighted walks, vest front loaded; 8-10min; 3x25kg,
 
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