2016 Log

105.8

Belt breaking-in cont.

BB rows, || stance, varying grip and stance widths; 10-120. 5 x5-160. Not the most effective sets due to fatigue and positioning but it’ll do for today.

Bench, index finger on rings; 15-70. 4-110. 1-130. 3 x3-110. Cut the 130 single 1-2cm short as the left wrist wrapped popped off with accompanying sensation of stability loss. Much stronger than last week at a kg less body weight though. Need to practice those pauses more on Friday’s.

Neck extensions; 30kg - 15, 15, 15.
Giant set.

Neutral fat gripz chins; 1 x2, 5 x3 - bw+20kg belt. WG pull-ups; 3 x5-bw+20kg belt. These feel a bit better on that iffy left shoulder. Probably due to the angle of rotation of the humerus in the socket? Either way, I might stick with them for both heavy and volume days.
Buffalo OHP; 9 x3-72.5
Supersetted.
I can tighten up my rest periods here but took advantage of an earlier start and slower morning for some rest period maximisation.


Lunch

Chin-ups; 1x5-bw. 2x5-bw+10kg belt. 3 x5-bw+15kg belt. Will move these into the morning slot from now on as the wider spacing just seems to help accommodate the shoulders more.


Daily walks
1 x8min
3 x15min
 
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105.6

Banded abs; 1 x20-black band

DL, || stance, clustered singles; 10-120. 5-170. 3x1-200. 1-220, 230, 240. 5 x1-230. Needed greater rest periods due to fatigue today so I reduced the singles total. 240 moved really well, better than Monday.

Buffalo squats, flats, clustered reps; 5-60. 6, 7, 8, 11 -100. I was aiming to get 50 reps going in but the left patellar is shitty today and didn’t want to push it. This is 5 more than last week in one less set, so an improvement.

SG DL; 3 x10-130.

Glute bridge; 1x5-120 DL bar. I think these may have some real value in addressing my anterior pelvic tilt. The load and setup weren’t quite right - DL bar is just too thin even with towel.
1x10-70 powerbar. Felt really good and a nice starting place. Hip thrusts are less preferable atm for setup reasons though the ROM may ultimately win out (will try at lunch).

Lunch

Hip thrusts; 3x10-70. Interesting and need to find a better setup to keep them mostly free lower back involvement. Helluva pump.

CB GMs, beltless concentric; 2 x10-120. Miss having my old gut on these :D

Cardio deadlifts clusters, || stance, varying widths and knees forward; 10 x5-160. More fun than step ups and my knee is grumbly


Daily walks
3 x15min
 
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105.3

BB row(Yates) clustered, || close stance; 10-120. 10 x3-150.
Bench, index finger on ring, clustered, paused; 15-60. 10 x2-105. Ditched the wrist wraps, will save for max work.
Supersetted.

Neck extensions, high volume; 20kg - 50, 50, 43.
Banded abs; 3 x20-black band.
Supersetted.

Buffalo OHP; 5 x9-52.5.
WG pull-ups; 5 x9-bw.
Supersetted.

Great workout, just need to shave 10mins of overall rest and setup.

Afternoon GPP
T-Bar rows; 10-55. 4 x15-75.
WG pull-ups; 5 x6 - bw.

WGPUs; 7 x5. 1x10 AMRAP.

Daily walks
1 x25min
2 x15min


Mini getaway so back onto things on Thursday.
 
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105.0

2 x25min
1 x45min
1x15min

GPP Step-ups; EMOM 5 x10 per side. E2MOM 3 x15 per side.

High NEET
 
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105.3 after 4-5 days of high NEET, plenty of walking and unplanned refeed of sorts yesterday on a less active day. I’ll take it and try to get into the 104s next week.

Banded abs; 1x10 - black band.

DL, || stance, clustered singles; 10-120. 3-170, 200. 1-220, 230, 240@9 speed. 6 x1-220. The (comparatively) wider stance seems the way to go for now. Close stance has too great a weak link at higher loads. I’ll continue to work on that however as I get more slack pulled using my weight as a counter balance.

Buffalo ATG HBBS, 30 clustered reps, as few clusters as possible, raise weight at 3x10; 5-70. 6,7,8,9 - 100. Will do more ramp up reps next week and aim for 3x10.

DL, close || stance, clustered volume; 8x3-170. This took about 12mins. I always do a full rep reset, cluster spacing about 20-40s I think. Will get to 5 reps per cluster then add load. 45 hyper coming in, which will be a great accessory given it’s not a piece of shit rickety model like the old one was.


Daily walks
1 x25min

Step-ups; 5 x10 per side
 
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104.9 continuing to wear the new belt and break it in. Hasn’t dropped below 21-22 Celsius for about 3 days now and the humidity is still killer.

Spent half the night in a terrible sleeping position, shoulders feeling a bit off, especially the left.

BB row(Yates) clustered, || stance, gorilla style; 10-120. 10 x5-150.
Bench, index finger on ring, clustered, paused; 15-60. 10 x2-105. Not quite ready to progress to triples, should be ok for next week though.
Supersetted.

Started really well but the humidity and difficulty in sweating due to it smashed me. I’m absolutely soaked but it’s like trying to sweat in a pool - the cool-down is almost nil.

Grabbed a teaspoon of Milo, same for honey and a third(ish?) of just table salt after this.

Neck extensions, high volume; 20kg -
Banded abs; 3 x20-black band.
Supersetted.
I’ll get these done later maybe or potentially just skip this week. Needed to conserve energy for the big stuff in these climate conditions.

Buffalo OHP; 2 x10, 3 x7 - 52.5.
WG pull-ups; 6 x9 - bw. Versa Grippz: 1 x9, 8, 8, 8, 8 , 7@absolute failure - bw.
The top end of the ROM is slightly reduced on the WGs in the morning as I do them inside the rack to allow for OHP outside. Makes positioning a little tight. Brought the hands in slightly abs felt really nice on the shoulder.
Supersetted. Stretched the rest periods out a bit on account of the conditions.

Afternoon GPP
BB 45 hypers; 6x10-60. Traded my reverse hyper for a commercial grade 45. It will take a session or two to find the ideal setting but this was awesome. Should’ve waited until Monday but wanted to play with new toy :)

Lu raises; 5x15-5kg per hand. Not sold on these.

Daily walks
1 x15min
 
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105.3 post carb up

Hanging leg raises; 4 x10

Banded abs; 2 x20-black band, 1 x20-black+red band.

Sit-ups; 2x30. I need bigger abs, this just might be the way to do it once some weight gets added in.

Daily walks

2 x 3laps 20min
 
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105.5 high systemic NEET fatigue and tiredness. Gradually cutting for 10 months or so is more often appearing to have an impact on ‘freshness’ too.

Lying leg raises; 1 x10.
BB hypers, #4&50degrees; 1 x10-60kg.

DL, || stance, gorilla technique, clustered singles; 10-120. 5-170. 1-220, 230. Anchored technique; 1-240. 7 x1-230. As much as I want more quads and knee travel, I’ll just have to come to terms with the reality of it not being leverage-ideal for me. Humidity was off the scale and versa’s almost weren’t enough. Will aim to get faster and nab a full 10 back off singles next time.

Buffalo HBBS ATG, clustered triples; 5-70. 2 x3-110. 3 x3–120.

BB hypers #4&50degrees; 5-60. 2 x5-100. 2 x10-80. #5 1x10-80. Doing these for 15-25 rep range on Thursday will suck but pay off in the end. #5 setting might be better in the end, higher pad seemed to emphasise hamstrings and glutes a bit more.
Hanging leg raises; 6 x10.
Supersetted.


Lunch;

Belt squats; 1x10-75. 2x15-100. Quad focus.

Daily walks
3 x2laps 12min
 
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105.8. Unintentionally over fed last night for Chinese New Year, so I can live with this.

So much hamstring DOMs from the hypers. Left shoulder still not 100%.

Pendlay rows, DL position, med-V stance; 4 x5-120. I might be better off making these a chest supported or seal row on Tuesdays. Will look at DIY equipment options. Back to BB rows if not and load the reps upp for ongoing yoke work.


Bench, index finger on rings; 10-70. 3-110. 1-120. 125kg fail. Didn’t think n 130 was there but thought a 125 grinder would be. Guess I was wrong.
Supersetted.

SG BB rows; 3 x10-120. Load bump next week.
Bench: 3 x8-90. Aiming for 10 reps next week.

Weighted chin-ups, V-grip; 1x5-bw. 5 x4-bw+20kg belt.
Buffalo OHP; 1x2-77.5. Misloaded forgetting the buffalo weighs more. 5 x3-72.5
Supersetted.

Neck extensions; 1 x10 - 30kg.
Sit-ups; 2 x30-bw.
Supersetted.


Afternoon
Weighted chin-ups, V-grip; 5 x4-bw+20kg belt.
Weighted sit-up; 2x10-10kg.
Banded abs; 4x20-green band.


Daily walks

1 x3laps 20min +20kg vest

10km NEET walking during family day out
 
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105.5
High fatigue from Tuesday and some unnecessary singles yesterday (like a dumbass).

BB hyper; 1 x10-60.
Banded abs; 1 x20-green band.

DL, hip width || anchored stance, clustered singles; 10-120. 5-170. 3-200. 1-220, 230. V-stance; 1x240, 250. Back in business, baby. Hopefully the hypers with || stance will keep hammies and the rest in check whilst pursuing my strongest comp stance. 4 x1-220.

Buffalo squats, 30 rep total, aiming for 3x10; 5-70. 10, 10, 10 - 100. 5kg bump next week.

Volume deadlifts, aiming for 3-4x10; 3 x10-170. Glad I hit the target but my fitness can definitely come up a bit.

BB hypers, 50 degrees, #5&6 settings; 4 x15 - 60kg. #6 might even be the way to go, experimented with a lower foot position on the pad, which seemed to emphasise hamstrings.
Banded abs; 4 x20-green band.
Superseded.



Daily walks
1 x10min
1 x30min

Step-ups; 3x10-bw+10kg vest.
 
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105.9 expecting a swoosh-drop sometime next week


BB rows, clustered, DL stance; 10-120. 10 x5-150.
Bench, clustered, pinky on rings; 15-60. 5 x5, 5 x4-100.
Supersetted.

Buffalo OHP; 52.5 - 10, 10, 8, 7, 7.
V-chin-ups; Bw - 10, 10, 8, 8, 8, 7.
Supersetted.

Banded abs; 2 x20-green band.
Chin-ups; Bw - 2x6. WG pull-ups; 2x7.
Supersetted. These don’t actually superset very well as you’re using your biceps and grip the whole time to hold the band tightly in your hands, so added in versa’s after first set of chins.

Next extensions high volume;
Sit-ups;
Supersetted.


Afternoon GPP
T-bar rows; 1 x10-50. 3 x15-75.

V chin-ups; bw - 8, 8, 8.
CG pushups, paused; bw - 10, 10, 10.

WG pull-ups; bw - 5 x5. 1x10-AMRAP.


Daily walks
2 x3laps 20min
1 x2laps 12min
 
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Weekly thoughts;

Banded abs, or at least some kind of abs every workout.

I need more anterior delt size & pressing strength.

Try to maintain a minimum set threshold each workout when comparing heavy and volume sessions.

Keep the walks up to continue the fat loss.

Modest adjustment to bench protocol might be a good idea.

Now that I’m doing hypers, seal rows over standing rows on Tuesdays seem like a good fit. Less concern on Fridays.

Try to figure out the best place for neck extensions.
 
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105.9

Daily walks

2 x3laps 20min- 20kg vest

1 x2laps 12min

Banded abs; 3x20-green band.
 
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