2016 Log

105.6 forcing myself to reduce activity a bit on Sunday’s, starting yesterday, and I can feel the improvement in ‘readiness’ state already. Left knee is pretty shitty from bad leg positioning on bench on Friday.

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

DL, medium-V stance, clustered singles; 10-120, 170. 3x1-220. 1-230, 240, 250. Made it on the 3rd attempt once I calmed down and put myself in the right position. Things coming along. 8 x1-230.

Buffalo HBBS clustered triples; 5-70. 3 x3-110. Couldn’t get the ROM or load I wanted due to the tendonitis, so I did the best with what was on offer.

Heavy BB hypers; 1 x10-60. 3 x5, 1x8 AMRAP - 100.
Banded abs; 5 x20-green band.
Supersetted.


Step-ups, alternating minimal breaks, in place of walks due to covid isolation; 2 rounds: 5 x10-bw.
 
Last edited:
105.0

Seal rows; 10-70. 10 x6-90. Probably go to 92.5 or 95 next week.
Buffalo bench, index on knurling/medium grip width; 10-62.5. 10 x1-102.5. Heard this great cue from Panora on his podcast with Rubish about benching off traps not scapula. Feels really good. The change in bar and grip is adding 4-6 inches to the ROM, so the lighter load feels fine.
Supersetted.

Weighted V chins; 3 x4. 1 x7 AMRAP -bw+20kg belt.
OHP; 1 x3-70. 2 x3-72.5. 1x3-75.
Supersetted. Cut it a set short on account of covid-parenting needs.

Afternoon
Inverted rows 5-bw. 3 x10-bw+10kg vest.
CG push-ups; 5-bw. 3 x10-bw+10kg vest.

Sit-ups; 2 x30


I think if not for the interruption then I can move neck work to the second superset for a giant set.

I’ve pushed the vertical pulling volume as far as I dare for now having noticed some tenderness on insertions into shoulder. Will dial it back slightly.

Captains of crush
L1 1 x20
L2 3 x3, 5 x5
 
Last edited:
105.0

1 x20min driveway circling due to isolating

Extra carbs due to fatigue from an apparently non-covid bug.
 
Last edited:
105.0.

Running hot today. Despite negative RATs, I’m fairly certain I have covid how my daughter’s school. Aches, modest fever, some minor respiratory symptoms. Will dial things back to make sure I get a good workout in within the context but probably not going full blast on the load-volume matrix.

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

DL cluster singles, medium V stance; 5, 120, 170. 5 x1-220.

DL, volume, beltless, clustered 60s; 5 x5-170. Clusters rather than sets of 10 in order to not visit the bleeding edge of capacity. Went to the figure-8 straps on account of sweat overcoming the versa’s, will give this a go next week too for volume sets.

Buffalo squats, 30 rep total, clustered, beltless; 5-70. Intended same as deadlifts re: programming pivot except the bar sitting on my shoulders really fucking hurt with the aches. Workout cut short after the warmup set.

Belt squats; aim for 3x15; 10-75. 1 x20-100kg. Trying to perform these as upright as I can.

BB hypers, aim for 4-5x20; 4 x20-60kg. 60kg was way too light. 3 x15-80. I’ll keep this in 10-15 range for volume days. May revisit a snatch grip if the equipment permits.

Banded abs; 4 x20-green band.
Supersetted.
 
Last edited:
104.2 big swoosh came through at last

BB rows; 1 x10-120. 5 x6-150.
Buffalo bench, index on knurling, high volume; 6 x10-72.5. 2.5kg bump next week.
Supersetted.

WG pull-ups with versa gripps; bw - 11, 10, 10, 10, 10. 11 is a set PR and the volume is a 5-set PR. Fuck you, covid.
OHP; 52.5kg - 10, 10, 10, 10, 10. 55 next week, looking for a minimum of 8 across building up to 5x10 then repeat the evolving rep range scheme.

Neck extensions; 20kg - 30, 30. Getting back into them. Full ROM and rep control. Felt great. Will build up set count next week and then reps per set to follow.
Sit-ups; 2 x20. Tried some different things like opening up hips and knees, which removed a lot of hip flexor concentric activity and focused on abs, and then holding the tension at the bottom instead of a total reset.
Supersetted.


BB curls: 2 x20-25kg.

Afternoon
T-bar rows: 1x10-60. 3 x15-80.
Chin-ups; 5 x10.
 
Last edited:
104.8

Moderate NEET day

Seated deadlifts; 3x15-120. Doing as active recovery and general core work.

Sit-ups; 2 x20.

Banded abs; 5 x20 - green band.
 
Last edited:
104.2

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


DL, || stance, cluster singles; 10-120, 170. 3 x1-220. 1 -230, 240, 250. 8 x1-230. My new cue is ‘make it a rack pull’, and my slack pulling is going really well with it.

Buffalo squat cluster triples; 5-70. 1 x3-110. 4 x3-120. These went well but I wasted 5-10mins near the start.

SG BB hypers; 4 x5-110. Did the last set with normal grip width. Unsure which is better, as the SG seems to bring in more glutes due to greater hip flexion in starting position, but not necessarily bringing a difference to the hamstrings. Will ponder further.

Banded abs; 4 x20-green band. Trying to make sure there’s a brief stop at the bottom rather than a momentum bounce back.
Supersetted.


Afternoon

Zercher squats; scratched these but may do them instead of barbell squats on Thursday’s.


Daily walks
1 x15min
Step-ups; 3 rounds - 3x10-bw+10kg vest. Bump to 15 or 20 next week.
 
Last edited:
104.2

Seal rows; 10-60. 10 x4-100kg. This is the right working weight for now. Looking for 6 rep sets before increasing.

Buffalo bench; 10-70. 10 x1-105kg. Felt good but won’t increase the load next week, rather will look for an improved RIR/RPE.
Supersetted.

Weighted V chin-ups; 6 x5-bw+20kg belt.
OHP, pinky on rings; 1x3-70kg. 1 x3-72.5. 4 x3-75.
Supersetted.


Afternoon

BB curls EMOM; 3x10, 1x15 AMRAP - 30kg.

Daily walks
1 x2laps 12min
1 x3laps 20min


Starting a new job shortly which will mean upper days I have to be in the office. My plan is to leave the morning session with the big 4 upper variations and do arms in the evenings - it’s only 10-15min and I can schedule it pretty easily.

Unsure if the added variation and volume of inverted rows and pushups helps profess by being on this day or hinders with too much mid-week workload.

Neck extensions to a lot back into a giant slot behind OHP, sit-ups to go somewhere TBC.
 
Last edited:
104.1

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

DL, || stance, max single with several clustered back offs; 10-120, 170. 3 x1-220. 1 - 230, 240, 250. Took a couple of attempts but got it once I dialled my head in. 3 x1-230. Tried keeping my focus point on the bar/just in front of my eye toes area for back downs. I think it improves the initial pull position for me, although possibly makes the transition over the knees harder at a max/near-max load.

DL, || stance, 60s clustered volume beltless; 4 x5-180. Add a cluster next week.

Buffalo squats, 60s clustered volume; 5-70kg. 5 x5-110. Add a rep to each cluster next week.

SG BB hypers volume; 3 x10-80kg. Pretty much all I had in the basement today. Aim for that 4th set next week.
Banded abs; 3 x20-green band.
Supersetted.

Belt squats, quad focus/knees forward, upright torso; 2 x15-100kg. Working into these gradually. Stopped after 2, still coughing up a bunch of covid phlegm and not yet back to previous work capacity.

I have 10mins to play with I think, and fit in some extra hypers and belt squat sets.

Daily walks
2 x12min 2laps

Step-ups; 1 round; 3 x20
 
Last edited:
104.4 few extra carbs and salt yesterday but not worried about fluctuations within the week

BB rows; DL stance; 5 x5-160.
Buffalo bench, index on knurling; 5 x10-75.
Supersetted.

Chin-ups volume; bw - 11, 11, 11, 11, 11.
OHP volume, middle finger on rings; 55kg - 5 x8
Neck extensions volume, full ROM; 20kg- 20, 25, 25, 25, 20.
Giant set.

Bent over seated deadlifts; 4 x15-120. These are a new exercise I’m experimenting with. Previously I would do them like the competitive lift, into an upright position. This time I’m starting with flexed t-spine and just extending my thorax upwards whilst holding lumbar and torso on the angle. Reduced movement ROM but erector ROM is largely the same and allows for some direct work.


Very fatigued today. At full non-covid health, I think there’s 15-20min to play with here.


Afternoon
T-Bar rows; 5-40, 60. 4 x10-80.

WG pull-ups; 5x10-bw. Doing these last in the day feels better than first.

Daily walks
2 x3laps 20min
1 x7 min
 
Last edited:
104.4 feeling a bit off this morning. Some combo of dehydrated or a bit warm, fatigued. Maybe just general tiredness or covid remnants.

SG BB hypers; 1x10-60kg.
Standing abs; 1x20-green band.


DL, || stance, clustered singles; 10-120, 170. 3 x1-220. 1 x1-230, 240. Medium V stance, 1-250. 5 x1-240. Had the stamina for more reps but Indian food yesterday wasn’t making me feel the best in the mid-section. They moved fairly well and should help me push forward with knocking over 260 again soon.

Buffalo squat, clustered triples; 5-70. 1 x3-110, 120. 2 x3-130.

SG BB hypers; 5-60. 4 x3-120. These were hard. If I can “mind-muscle” them a bit better next week I’ll stay at 120. It’s a shit term but for lack of better alternative etc.
Standing abs; 4 x20-green band. Time to add some resistance here.
Supersetted.

CB GM, wide stance; couldn’t fit them in. A wide stance power squat might be equally useful come to think on it.

Daily walks
2 x3laps 20min

Step-ups: 1 round - 2 x10-bw+20kg vest. Add a set next week. Just testing the load today.
 
Last edited:
I’m going to give my close V-stance and a leveraged slack pull another shot. I’m guessing next to nothing out of my body weight right now in the deadlift.
 
104.0

Seal rows; 10-60. 10 x4-100kg. Going to 5 reps next week.
Buffalo bench; 10-72.5. 10 x1-107.5kg. Going to 110 next week.
Neck extensions; 10-10. 9 x15-25kg. Couldn’t do the 10th set due to things cramping/tightening. Plenty of work done though.
Giant set.

Weighted chin-ups; 1x5-bw. 2 x3-bw+25kg belt. Weighted V pull-ups; 3 x3-bw+25kg belt. The V pull-ups just feel a lot better on joints and remove the biceps tendon risk exposure. Bump to 25kg went ‘ok’, and re-confirms I need to bring my forearm strength up.

CG buffalo Larsen press; 4 x5-80kg. Dropped OHP as it irritates my lower back right now.
Supersetted.

Front raises; 1 x15-10kg plate. These feel really good on the shoulder joint and then of course the anterior delt. Will add them into a giant set with the pull-ups and CG press.

Daily walks

Unilateral CB carries; 2 x10min - 60kg. 10-15m per side, gorilla grip.


Captains of Crush
T: 1 x20
1: 1 x10
2: 12 x3
 
Last edited:
You must log in or register to reply here.
Back
Top