2016 Log
- Thread starter Jester
- Start date
107.2 reasonable hunger and fatigue today, a bit of extra sleep wouldn’t go astray.
Warmup
Zercher CB GM; 1 x10-60.
Hanging leg raises; 1 x10.
DL, medium V stance; 10-120. 3-170, 200 hook. 1-220, 230, 240. I’m mentally cuing long arms, bending the bar and lifting with my back ala Luke Johnson, the lifter of Untamed Strength renown. When I commit mentally, the pull goes great. When I succumb to setup-fuckarounditis, it goes nowhere. Lesson being I need to be better at just bracing then pulling.
3-mat / 1” deficit DL, 30-60s clusters; 5 x5-170. Did the last cluster with vertical shin, || stance and it felt a lot better on that troublesome right S.I., so maybe that’s the way forward. More back rounding to get the hips to a similar position relative to the bar, but I can always build that up over time.
Buffalo LBBS; 5-70. 3-120, 130, 140. I used to be hitting triples at 180 with this lift and decided a heavier stimulus on this day should assist my HBBS progress. My quads (‘upper’?) are incredibly weak right now in the hole, according to this lift. Step-ups for hypertrophy will be 1st approach.
Front squat cluster; 3 x5-80. My wrist wrap velcro is shot and peels open on longer sets of these, so clusters over sets of 10.
Zercher CB GM: 1x20 - 60kg.
Daily walks
Step-ups; 3 rounds - 8x10, box+8 mats
Warmup
Zercher CB GM; 1 x10-60.
Hanging leg raises; 1 x10.
DL, medium V stance; 10-120. 3-170, 200 hook. 1-220, 230, 240. I’m mentally cuing long arms, bending the bar and lifting with my back ala Luke Johnson, the lifter of Untamed Strength renown. When I commit mentally, the pull goes great. When I succumb to setup-fuckarounditis, it goes nowhere. Lesson being I need to be better at just bracing then pulling.
3-mat / 1” deficit DL, 30-60s clusters; 5 x5-170. Did the last cluster with vertical shin, || stance and it felt a lot better on that troublesome right S.I., so maybe that’s the way forward. More back rounding to get the hips to a similar position relative to the bar, but I can always build that up over time.
Buffalo LBBS; 5-70. 3-120, 130, 140. I used to be hitting triples at 180 with this lift and decided a heavier stimulus on this day should assist my HBBS progress. My quads (‘upper’?) are incredibly weak right now in the hole, according to this lift. Step-ups for hypertrophy will be 1st approach.
Front squat cluster; 3 x5-80. My wrist wrap velcro is shot and peels open on longer sets of these, so clusters over sets of 10.
Zercher CB GM: 1x20 - 60kg.
Daily walks
Step-ups; 3 rounds - 8x10, box+8 mats
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107.2
Pendlay/explosive rows, clustered triples; 5-120. 10 x3-130. Started DOH grip but it was turning into just a grip exercise so added in the versa’s. Lots of capacity to go heavier in the weeks ahead.
Buffalo bench, medium grip, paused, clustered triples; 15-60. 3-100. 9 x3-90. Love the feel of this BB and bar path.
Supersetted EMOM ish. This many ‘1st’ reps will hopefully count for something down the line too. Hit RIR0 on the last rep overall, so will go to 92.5 next week.
Supersetted.
Neutral fat gripz chin-ups; 4 x7 -bw. RIR 1-2. Limiting factor is elbow tendons/connective tissue and grip. Tuesday to push load, Friday’s to push volume per set.
OHP; 4 x9 -50. RIR 2-3ish.
Supersetted.
Neck extensions, high volume; 22.5kg - 40, 40, 32, 30,
Band crunches; took some tinkering with different bands but found a setup and tension that really works in the end.
Reverse curls; 2 x10 - 30.
Giant set.
Afternoon upper GPP
Inverted rows; 5 x10-bw+10kg vest.
Push-ups; 5 x10-bw+10kg vest.
Supersetted.
Lu raises; 5 x15-5kg per hand.
Daily walks
2x 25min
Pendlay/explosive rows, clustered triples; 5-120. 10 x3-130. Started DOH grip but it was turning into just a grip exercise so added in the versa’s. Lots of capacity to go heavier in the weeks ahead.
Buffalo bench, medium grip, paused, clustered triples; 15-60. 3-100. 9 x3-90. Love the feel of this BB and bar path.
Supersetted EMOM ish. This many ‘1st’ reps will hopefully count for something down the line too. Hit RIR0 on the last rep overall, so will go to 92.5 next week.
Supersetted.
Neutral fat gripz chin-ups; 4 x7 -bw. RIR 1-2. Limiting factor is elbow tendons/connective tissue and grip. Tuesday to push load, Friday’s to push volume per set.
OHP; 4 x9 -50. RIR 2-3ish.
Supersetted.
Neck extensions, high volume; 22.5kg - 40, 40, 32, 30,
Band crunches; took some tinkering with different bands but found a setup and tension that really works in the end.
Reverse curls; 2 x10 - 30.
Giant set.
Afternoon upper GPP
Inverted rows; 5 x10-bw+10kg vest.
Push-ups; 5 x10-bw+10kg vest.
Supersetted.
Lu raises; 5 x15-5kg per hand.
Daily walks
2x 25min
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107.6
Warm up
Banded ab crunches; 2x red shorty - 1 x20.
DL, V & || stance mix, anchoring, high hips; 10-120. 3-170, 3-200 hook for 1st rep. 1-220, 230, 240. Lots (too many) attempts at 250 but it frustratingly just was there. Turned into slack pull practice. Weirdly my right pec/anterior rib cage feeling strained.
Back off clusters; 5 x5 - 185. Experimented with both stances and knees over the bar slightly for that quad drive contribution. Didn’t really take though.
Buffalo ATG paused squat; 5-70. 1-120, 130, 140. Didn’t have the confidence to go full depth but it was better than last week so I’ll take a win. I decided to just squat with a bar position that feels right, rather than overly concerned myself with HBBS vs LBBS.
Definitely either rib or connective tissue going through something on the right side, about where the heart would be if it were on the left. Will be mindful not to push that sensation too far, another cracked rib through lifting would be a pain of a setback.
Back off clusters; 4 x3-120. These went really well.
Dynamic deadlifts singles; 5 x 1-170. 6 x1-190.
Not using these as WSBB speed work but rather to re-learn the dynamic start I toyed with when I deadlifted every day for a year. Practicing Steve Johnson/Forsaken Warrior’s setup and style. Ideally I could turn lose at the top but not going to happen at 6am in a home gym
.
I would’ve liked to do a lot more but the right pec thing was telling me to call it for today.
Banded ab crunches; 2x red shorty - 4 x20, hold at bottom. They’re unlikely to take my core into professional strongman territory but they feel really good and counterbalance all of the hip extension work I’m doing.
Daily walks
2 x20min
Step-ups; 1 round - 5 x10, box+8 mats +10kg vest.
Warm up
Banded ab crunches; 2x red shorty - 1 x20.
DL, V & || stance mix, anchoring, high hips; 10-120. 3-170, 3-200 hook for 1st rep. 1-220, 230, 240. Lots (too many) attempts at 250 but it frustratingly just was there. Turned into slack pull practice. Weirdly my right pec/anterior rib cage feeling strained.
Back off clusters; 5 x5 - 185. Experimented with both stances and knees over the bar slightly for that quad drive contribution. Didn’t really take though.
Buffalo ATG paused squat; 5-70. 1-120, 130, 140. Didn’t have the confidence to go full depth but it was better than last week so I’ll take a win. I decided to just squat with a bar position that feels right, rather than overly concerned myself with HBBS vs LBBS.
Definitely either rib or connective tissue going through something on the right side, about where the heart would be if it were on the left. Will be mindful not to push that sensation too far, another cracked rib through lifting would be a pain of a setback.
Back off clusters; 4 x3-120. These went really well.
Dynamic deadlifts singles; 5 x 1-170. 6 x1-190.
Not using these as WSBB speed work but rather to re-learn the dynamic start I toyed with when I deadlifted every day for a year. Practicing Steve Johnson/Forsaken Warrior’s setup and style. Ideally I could turn lose at the top but not going to happen at 6am in a home gym
.I would’ve liked to do a lot more but the right pec thing was telling me to call it for today.
Banded ab crunches; 2x red shorty - 4 x20, hold at bottom. They’re unlikely to take my core into professional strongman territory but they feel really good and counterbalance all of the hip extension work I’m doing.
Daily walks
2 x20min
Step-ups; 1 round - 5 x10, box+8 mats +10kg vest.
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107.1;
BB rows from floor; 5-120, 140, 145. 3 x5-150. Tried both Starting Strength DL setup and my dynamic start. Pluses and minuses to each.
Bench, middle finger on the rings; 15-70. 2-110. 1-115, 120. 125kg FAIL. 2-110. Favouring the issue with the right pec-sternum insertion, pretty sure 125kg was otherwise there. Taking the fingers out that extra cm each side is probably preferable for leverages.
Neck extensions; 26.25kg - 35, 30, 26, 23, 22, 20. 27.5kgs next week.
Giant set.
OHP; 5-60. 4 x3-65.
Neutral chin-ups, fat gripz; 5-bw. 4 x4-bw+10kg belt.
Superset. Aiming for that RIR 1-2 for both, across the sets.
I could’ve pushed things much faster today but was favouring the right pec concern throughout. Feeling as though in 1-2 weeks it will have recovered.
Lunch
Banded ab crunches; 2x red shorty - 2 x20, hold at bottom.
Chin-ups; 2 x8-bw. Better than curls probably? More fun at least.
Daily walks
2 x25min
1 x15min
Captains of Crush
L1 3x10
L2 4x5
L2.5 6x1
BB rows from floor; 5-120, 140, 145. 3 x5-150. Tried both Starting Strength DL setup and my dynamic start. Pluses and minuses to each.
Bench, middle finger on the rings; 15-70. 2-110. 1-115, 120. 125kg FAIL. 2-110. Favouring the issue with the right pec-sternum insertion, pretty sure 125kg was otherwise there. Taking the fingers out that extra cm each side is probably preferable for leverages.
Neck extensions; 26.25kg - 35, 30, 26, 23, 22, 20. 27.5kgs next week.
Giant set.
OHP; 5-60. 4 x3-65.
Neutral chin-ups, fat gripz; 5-bw. 4 x4-bw+10kg belt.
Superset. Aiming for that RIR 1-2 for both, across the sets.
I could’ve pushed things much faster today but was favouring the right pec concern throughout. Feeling as though in 1-2 weeks it will have recovered.
Lunch
Banded ab crunches; 2x red shorty - 2 x20, hold at bottom.
Chin-ups; 2 x8-bw. Better than curls probably? More fun at least.
Daily walks
2 x25min
1 x15min
Captains of Crush
L1 3x10
L2 4x5
L2.5 6x1
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107.0
DL, V stance, starting strength cues; 10-120. 3-170, 200 hook. 1-220, 230. Pec stopped me here. Frustrating but it is what it is. Cues didn’t work particularly well for my strengths and leverages.
Back-offs, dynamic, || stance, clustered; 6 x5-180. Now we’re talking … speed, slack, groove - all on point. A slightly wider grip alleviated most of the pec grumbling.
Buffalo squat, flat shoes; 5-70. 3 x10 - 100. The first work set taught me that my weakness is the endurance of, or maintaining back/torso rigidity, particularly the upper back. Fixing that is going to be painful. But I feel the benefits will be significant.
Front squat, clusters; 4 x5-82.5.
Banded ab crunches; 2x red shorty, 1x orange shorty - 2 x20, pause hold at bottom.
Daily walks
1x 15min
2x 8min
Step-ups; 2 rounds - 5 x15, box+12 mats. Will go for 3-4 rounds of this next week throughout the day once my schedule is more settled.
DL, V stance, starting strength cues; 10-120. 3-170, 200 hook. 1-220, 230. Pec stopped me here. Frustrating but it is what it is. Cues didn’t work particularly well for my strengths and leverages.
Back-offs, dynamic, || stance, clustered; 6 x5-180. Now we’re talking … speed, slack, groove - all on point. A slightly wider grip alleviated most of the pec grumbling.
Buffalo squat, flat shoes; 5-70. 3 x10 - 100. The first work set taught me that my weakness is the endurance of, or maintaining back/torso rigidity, particularly the upper back. Fixing that is going to be painful. But I feel the benefits will be significant.
Front squat, clusters; 4 x5-82.5.
Banded ab crunches; 2x red shorty, 1x orange shorty - 2 x20, pause hold at bottom.
Daily walks
1x 15min
2x 8min
Step-ups; 2 rounds - 5 x15, box+12 mats. Will go for 3-4 rounds of this next week throughout the day once my schedule is more settled.
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106.9
BB rows, dynamic deadlift stance, clusters; 5-120. 10 x3-150
Bench, clusters; 15-60. 10 x3-100.
Supersetted.
Neck extensions high volume; 20kg - 50, 50, 45, 45.
Banded ab crunches, pause hold at bottom; 2x red shorty, 1x orange shorty - 2 x20. 2x blue shorty - 1x20
Supersetted.
OHP; 2 x9-50.
Neutral fat gripz chin ups; 3 x8-bw.
Supersetted.
Cut short by a few minutes for final sets.
10min GPP complex throughout day - 3 rounds
Lu raises; 5 x10 - 5kg per hand
Inverted rows; 5 x10-bw
Push ups; 5 x10-bw
Daily walks
25min
End of day
Chin-ups E5MOM; 3 x8-bw, 3 x7-bw.
Hammer curls - 3x15-green bands, set to failure length.
Captains of Crush
L1 3x10
L2 5x5
L2.5 6x1
BB rows, dynamic deadlift stance, clusters; 5-120. 10 x3-150
Bench, clusters; 15-60. 10 x3-100.
Supersetted.
Neck extensions high volume; 20kg - 50, 50, 45, 45.
Banded ab crunches, pause hold at bottom; 2x red shorty, 1x orange shorty - 2 x20. 2x blue shorty - 1x20
Supersetted.
OHP; 2 x9-50.
Neutral fat gripz chin ups; 3 x8-bw.
Supersetted.
Cut short by a few minutes for final sets.
10min GPP complex throughout day - 3 rounds
Lu raises; 5 x10 - 5kg per hand
Inverted rows; 5 x10-bw
Push ups; 5 x10-bw
Daily walks
25min
End of day
Chin-ups E5MOM; 3 x8-bw, 3 x7-bw.
Hammer curls - 3x15-green bands, set to failure length.
Captains of Crush
L1 3x10
L2 5x5
L2.5 6x1
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106.6 fairly fatigued.
Banded abs; 1 x10 - 2x blue shorty.
DL, close || stance, dynamic & leveraged slack pulls; 10-120. 3x1-170. 3x1-200. 1-220, 230. 240 didn't budge. My hands were sweating so much the grippz barely mattered. Practicing singles at 50% on the weekend didn’t help hamstring recovery either. The deficit of 0.5-1kg weight loss per week is making it harder to get back to a prior level whenever there’s a setback.
DL back off singles EMOM; 8 x1-220. Twice before I’ve gotten my deadlift really strong by just doing really heavy singles or doubles. The first time I went from 150->275 in a year. The second time was deadlifting everyday and 260->300 in months. I can’t manage 3x a week like the old days with the volume I do elsewhere, but I’m going back to that. Volume and hypertrophy work on accessories.
Buffalo squat, flats; 5-70. 1-120, 130, 140, 150. Cut the 150 an inch or two high on account of triggering the left knee yesterday. Just flexed it too hard underneath me when sitting, which I know better than to do but it’s a habit I’m working to undo. Step-ups for quad and flexor work to come throughout the day.
RDLs; 3 x8-170. Let’s try and be disciplined with these this time around.
Banded abs; 3 x15 - 2x blue shorty. Bands are torn, will need to work something else out.
Daily walks
1x 15mins
Step-up; 3 rounds throughout the day; 3 x10-bw+20kg vest.
Banded abs; 1 x10 - 2x blue shorty.
DL, close || stance, dynamic & leveraged slack pulls; 10-120. 3x1-170. 3x1-200. 1-220, 230. 240 didn't budge. My hands were sweating so much the grippz barely mattered. Practicing singles at 50% on the weekend didn’t help hamstring recovery either. The deficit of 0.5-1kg weight loss per week is making it harder to get back to a prior level whenever there’s a setback.
DL back off singles EMOM; 8 x1-220. Twice before I’ve gotten my deadlift really strong by just doing really heavy singles or doubles. The first time I went from 150->275 in a year. The second time was deadlifting everyday and 260->300 in months. I can’t manage 3x a week like the old days with the volume I do elsewhere, but I’m going back to that. Volume and hypertrophy work on accessories.
Buffalo squat, flats; 5-70. 1-120, 130, 140, 150. Cut the 150 an inch or two high on account of triggering the left knee yesterday. Just flexed it too hard underneath me when sitting, which I know better than to do but it’s a habit I’m working to undo. Step-ups for quad and flexor work to come throughout the day.
RDLs; 3 x8-170. Let’s try and be disciplined with these this time around.
Banded abs; 3 x15 - 2x blue shorty. Bands are torn, will need to work something else out.
Daily walks
1x 15mins
Step-up; 3 rounds throughout the day; 3 x10-bw+20kg vest.
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106.6
BB rows, DL position, slight cheat; 5-120, 140, 160
Bench, index finger on rings; 15-70. 5-100. 1-120.
Neck extensions; 27.5kg - 20, 20, 20.
Giant set.
BB rows, clustered; 3 x5-160
Bench, clustered; 3 x3-110.
Supersetted.
OHP; 5 x3-70.
Neutral fat gripz chins; 5 x3-bw+12.5 belt.
Superset.
Reverse curls; 3 x15-30.
Daily walks
2 x10min - 20kg vest
1 x25min
1 x15min
1 x10min
Lunch
Seal ‘raises’; 4 x10-120.
End of day
2x reverse hyper, strict lower back focus; 2 x20-60.
BB rows, DL position, slight cheat; 5-120, 140, 160
Bench, index finger on rings; 15-70. 5-100. 1-120.
Neck extensions; 27.5kg - 20, 20, 20.
Giant set.
BB rows, clustered; 3 x5-160
Bench, clustered; 3 x3-110.
Supersetted.
OHP; 5 x3-70.
Neutral fat gripz chins; 5 x3-bw+12.5 belt.
Superset.
Reverse curls; 3 x15-30.
Daily walks
2 x10min - 20kg vest
1 x25min
1 x15min
1 x10min
Lunch
Seal ‘raises’; 4 x10-120.
End of day
2x reverse hyper, strict lower back focus; 2 x20-60.
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106.1
Breaking in a new belt, day 1, and it’s somewhere between heaven and hell.
DL, || stance, clustered single top sets ; 10 -120. 3-170 3 x1-200. 5 x1-220. 5 x1-230. Focusing on a non-leveraged slack pull, anchored hips and as /efficient short a bar path as possible.
Buffalo squat, ATG OLY shoes, clusters 30-60s ; 5-70. 5 x5-100. 5 reps less than last week but better and deeper form. 105 next week.
CB GM, DL stance; 5-70. 3 x10-120. Prejudicing hamstrings by trying to keep the bar in front. Increasing the load will solve the need to do that moving forward.
Lunch
SG DL; 2 x10-120.
Step-ups, 12 mats+box, OLY shoes; 5 x15 per side
Daily walks
2 x25min
Seated unilateral straight leg hip flexor holds
3 rounds; 3x30s per side
Breaking in a new belt, day 1, and it’s somewhere between heaven and hell.
DL, || stance, clustered single top sets ; 10 -120. 3-170 3 x1-200. 5 x1-220. 5 x1-230. Focusing on a non-leveraged slack pull, anchored hips and as /efficient short a bar path as possible.
Buffalo squat, ATG OLY shoes, clusters 30-60s ; 5-70. 5 x5-100. 5 reps less than last week but better and deeper form. 105 next week.
CB GM, DL stance; 5-70. 3 x10-120. Prejudicing hamstrings by trying to keep the bar in front. Increasing the load will solve the need to do that moving forward.
Lunch
SG DL; 2 x10-120.
Step-ups, 12 mats+box, OLY shoes; 5 x15 per side
Daily walks
2 x25min
Seated unilateral straight leg hip flexor holds
3 rounds; 3x30s per side
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106.1
BB rows, mid-wide grip, clustered triples; 5-120. 7 x3-150.
Bench, index on rings, clustered triples; 15-60. 7 x3-102.5.
Supersetted.
Neck extensions, high volume;
Hanging leg raises;
Supersetted.
Cut short by early family wake up.
Afternoon GPP
Buffalo OHP; 6 x8-52.5kg.
WG pull-ups; 2 x8, 4 x9-bw.
Supersetted.
T-bar rows, high volume; 4 x15-75kg. This is just something else for the yoke, as far as rows go. Old is new again toy.
Evening
WG pull-ups; 35 clustered. Drive the carb up.
Daily walks
2 x8min
BB rows, mid-wide grip, clustered triples; 5-120. 7 x3-150.
Bench, index on rings, clustered triples; 15-60. 7 x3-102.5.
Supersetted.
Neck extensions, high volume;
Hanging leg raises;
Supersetted.
Cut short by early family wake up.
Afternoon GPP
Buffalo OHP; 6 x8-52.5kg.
WG pull-ups; 2 x8, 4 x9-bw.
Supersetted.
T-bar rows, high volume; 4 x15-75kg. This is just something else for the yoke, as far as rows go. Old is new again toy.
Evening
WG pull-ups; 35 clustered. Drive the carb up.
Daily walks
2 x8min
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106.2
DL, || stance, clustered singles; 10-12. 3-170. 3x1-200 hook. 1-220, 230, 240. 10 x1-230. A little sloppy with the rest periods between singles here and there but altogether this was great. Back to feeling DLs in my glutes. 250 might have been there @RPE11 but the value in patience is greater than performance as I rebuild.
Buffalo ATG squat, OLY shoes; 5-70. 1-120, 130, 140. Flat shoes; 1-140. The second rep with flats felt a lot better, more hips, more left knee and general leg confidence. I’ll push forward with flats and save the heels for step-up hypertrophy and volume work.
Heavy RDLs; 6 x3-200. Will try to move this to a confident 5x5 or even 4x5 and build load from there. Grip was an issue due to sweating, even with straps.
Banded abs; 1 x25 - black bands.
Lunch
Buffalo squats, flats; 5-70. 4 x3-110 clustered.
Daily walks
1 x8min
1 x15min
3 x10min
10x25m reverse sled drags 40kg 10mins
DL, || stance, clustered singles; 10-12. 3-170. 3x1-200 hook. 1-220, 230, 240. 10 x1-230. A little sloppy with the rest periods between singles here and there but altogether this was great. Back to feeling DLs in my glutes. 250 might have been there @RPE11 but the value in patience is greater than performance as I rebuild.
Buffalo ATG squat, OLY shoes; 5-70. 1-120, 130, 140. Flat shoes; 1-140. The second rep with flats felt a lot better, more hips, more left knee and general leg confidence. I’ll push forward with flats and save the heels for step-up hypertrophy and volume work.
Heavy RDLs; 6 x3-200. Will try to move this to a confident 5x5 or even 4x5 and build load from there. Grip was an issue due to sweating, even with straps.
Banded abs; 1 x25 - black bands.
Lunch
Buffalo squats, flats; 5-70. 4 x3-110 clustered.
Daily walks
1 x8min
1 x15min
3 x10min
10x25m reverse sled drags 40kg 10mins
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