2016 Log

104.9

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

DL, V stance, knees forward, clustered singles: 10-120, 170. 3 x1-220. 1-230, 240, 250. Needed chalk and versa’s together to fight the sweat and humidity. Changed from leggings to shorts mid-way through it was that muggy. Lockout and thighs harder but I don’t fail there. 2 x1-240.

DL volume, beltless, hook; 5 x5-180. Sweated so much I had to move to figure-8s half way through. Didn’t have the energy to work on the leveraged slack pull and stayed with rising. Humidity is such a motherfucker. Load bump next week.

Buffalo squat clustered volume, aiming for 5 x6; 6-70. 5 x6-110. Add a rep next week.

BB hypers volume; 3 x12-80. Went back to normal grip as SG width in this position was inflaming both shoulders a bit. Raising the device to compensate ROM.
Standing abs; 3 x20-green band.
Supersetted.

Belt squat; 2 x20-100.

Daily walks
1 x3laps 20min

Step-ups; 1 round - 3x20.
 
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104.4

T-bar rows; 5 x10-85. Load bump next week.
Buffalo bench; 5 x10-77.5. Probably repeat next week.
Supersetted.

V pull-ups; bw- 11, 11, 11, 11, 11. Didn’t feel fantastic, lingering elbow and shoulder inflammation from covid.
CG push-ups; bw- 15, 15, 15, 15, 15. Rep bump next week.
Neck extensions volume, full controlled ROM; 20kg - 25, 25, 25, 25, 25. Bump the reps next week.
Giant set.

WG pull-ups; bw - 10, 10, 10, 10, 10.


Afternoon
Reverse curls; 4 x10-30kg.

Daily walks
1 x3laps 20min

Captains of crush
T: 1x20
1: 10 x15.
 
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105.4 weird again, presumably just sodium hangover

Daily walks

2x 3laps 20min

High NEET
 
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105.6 seems whack again, maybe tomorrow will read back on track after a workout day

Lots of residual NEET fatigue, I basically didn’t stop moving all weekend. I suspect a more restful weekend would lead to a 10kg bump on max DL ‘over night’, so to speak.


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


DL, || stance, clustered singles; 10-120, 170. 3 x1-220. 1 - 230, 240, 250. 6 x1-240.

Buffalo squat, clustered triples; 5-70. 1 x3-120, 130, 140, 140.

BB hypers, heavy; 5 x3-120. Shifted from 50 degrees to 45 to try find the best physical positioning of the barbell. There’s two plate holder poles that kind of get in the way. I think elevating further in combination with this will work best.
Standing abs; 5 x25-green band.

Daily walks
2 x12min
 
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104.5 all sorted, as per suspicions. Humidity is killer once again, hoping for some change later this week.

Seal rows; 10-60. 10 x5-100.
Buffalo bench; 10-72.5. 10 x1-110.
Supersetted.

Weighted V chin-ups; bw-5. 1 x3-bw+25kg. 2 x5-bw+20kg.
CG buffalo bench; 3 x5-85kg.
Neck extensions, heavy, controlled; 3 x12-25kg.
Giant set.

Super-WG pull-ups, 20s clusters; 5x5-bw. Experimenting with these to build up to Friday. Trying to use them as a scapula exercise as much as anything, not fussed about upper arm at all. When done correctly they give the feeling of restoring humerus position within the cap.

Biceps curls;


Captains of crush
T: 1x20
1: 1x10
2: 4 x7
2.5: 8 is x1 ~ 85-90% closed


Daily walks
1 x12min
 
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104.8

Need to get back into more regular walks once this first week of new job has settled a bit.

Daily walks
2 x20min
1 x10min
 
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104.6. Big meal last night, so I will take it.

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

DL, || stance, clustered singles; 10-120, 170. 3 x1-220. 1 -240. 260 fail. It felt like 260 should’ve been there and it broke a couple of times but I don’t have the confidence in that very bottom position yet, at least it feels that way. 250 was certainly there but not sure if 250 into 260 was. I’ve been trending towards a straighter back but is this ideal? Not convinced yet.

FP DL clustered triples, hook; 8 x3-180. Pivot to making the was paused to work on the drive off the floor that’s holding back 260. Belted to mimic the bracing of the performance lift. 10minutes of pure, wonderful hell. Load bump next week.

Buffalo squat clustered volume, aiming for 5x7; 5-70. 5 x7-110. Need to tighten up my breaks but got it done and building the work capacity continues.

BB hypers volume, fat grippz; 4 x12-80kg. Free grip and forearm training. Aiming to find the RIR1-2 zone that is roughly the e same for hamstrings and grip. 5kg bump next week.

Standing abs; 4 x25-green band.
Supersetted.

Lunch
BB hypers, fat grippz; 3 x10-80kg. I put the device higher on more foam pads for greater ROM, definitely an improvement.

Belt squats; 2 x20-100.

Daily walks
2 x12min 2laps
 
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104.6 I can’t seem to get out of this habit in my sleep of lying on my left shoulder, which is causing a shit tonne of inflammation. Less 25kg’s later and I don’t have the padding to support it. Guess I’ll see what works to correct it.

Yates rows; 5 x10-140. T-Bars felt more relevant in retrospect. Will revert back next week.
Buffalo bench, middle finger on knurling, feet up; 5 x10-77.5. I need another week at this weight, a few dodgy reps here and there. Moving the grip in felt great.
Supersetted. Forgot my caffeine pills originally, so had the 4am sluggishness for longer than usual.

WG pull-ups, 4x5 clusters 15-30s break; 5 rounds - 4x5 cluster. Aim for next week and ongoing is to add reps to each set. This will obviously be a work in progress.

Pushups, volume; 5 x20. The last set was rest-paused due to failure/exhaustion.
Supersetted. Neck extensions can get added for a giant set again after confirming that there is plenty of time between superset rotations.

Neck extensions; 2x30-20kg.
Sit-ups;
Supersetted.

Next week I’m bumping up overall volume, lots of time to work with and maximise.


Daily walks
1 x10min
1 x20min 3laps


Captains of crush
T: 1x20
1: 5x20
 
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104.8

High NEET

Daily walks

1 x20mins 3laps 20kg vest
1 x20mins

GPP
Step-ups, short breaks; 7 x10-bw.

I’m looking at putting Saturday GPP and core back into the mix and making Thursday a true lower-volume day.
 
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105.0 due to food volume (as in the actual volume more so than caloric quantity) I suspect but the tightening up begins now. 5kg to go.

High NEET

Daily walks
2 x20mins 3laps
 
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105.3 so so tired. Lax diet intake last week and activity attempts to make up for it aren’t the best way to prepare for performance.

BB hyper fat gripz; 1x10-60kg.
Standing abs; 1x25 green bands.

DL, clustered singles, different stance widths and toe angles; 10-120, 170. 3 x1-220. 1-230 hook. 1-240, 250. Had some speed behind it but too fatigued to dance with 260 today. 5 x1-240. More reps next week.

Buffalo squat, clustered triples; 5-70. 3-120, 140, 140. Lost positioning a bit on second triple@140. The bar was too high on traps and my thoracic extensors copped a bit of cramping and now soreness.

BB hyper; 3 x8-100, 45 degrees. Not quite there with the fat gripz though I think I’d be ok with a knurled axle bar. A few more weeks doing the volume days with the thick grip and I’ll re-test it. Decreased load and increase reps as 3-rep sets just didn’t seem useful for this exercise.50 degrees probably better.
Standing abs; 3 x25 green bands.
Supersetted.

Daily walks
2 x10min
1 x20min
 
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104.6

Seal rows; 10-70. 10 x5-100kg.
Buffalo bench singles, middle finger on knurling; 10-72.5. 10 x1-112.5kg. Tried some different positioning and bar paths. I’ll probably stick at this weight for another week as I’m taking a modest liberty at the bottom with the cleanness of the rep.
Supersetted.

Weighted WG pull-ups; 1x10-bw. 5 x5-bw+10kg vest 1RIR.
CG Buffalo feet-up BP 2ct pause; 5 x5-87.5
Neck extensions heavy, controlled full ROM; 3 x20, 1x18 -25kg.

5RM 1RIR will be the vertical pulling 1RM-equivalent I think. Heavier than that serves no purpose right now abs just risks injury.

Barbell raises; 2x10-20kg. Eh, didn’t love them or hate them. I’ll find something else though.

I need rear delt and long-head tricep work.

Sit-ups;

Captains of crush;
T: 1x30
1: 1x20
2: 6x8
2.5: 12x1
 
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104.2

BB hypers fat gripz; 1x10-60kg.
Standing abs; 1 x25 - green band.
Buffalo squat; 10-70.


DL, || stance, 5rep top set then sets of 10; 10-120, 170. 5-220@RIR1. 3 x10-170. Happy with the top-set and my conditioning on the 10s is nearly where I’d like it to be. Hard but worthwhile.

5.5” deficit DL, beltless; 3 x10-120. Starting this very conservatively. Full ROM, strong brace.

Buffalo squats, volume clusters, aiming for 5x8; 5-70. 4 x8-110. Meant to be clustered but really just ‘sets’, given the previous volume. I’ll tighten up the rests in between once my conditioning adapts in the next week or two.

BB hypers fat gripz, 2 x20-60kg. Dropped height to #5 setting and lowered weight so I can make it a continuous tension on hamstrings rather than a reset each rep. High rep with relevant load for all the usual reasons.
Standing ab; 2 x25 - green band.

Workout cut short by two sets.


Daily walks
2 x12mins 2 laps
Step-ups, 1 round; 3x10

BB hypers, fat gripz, hamstring focus; 4x20-60kg.
Standing abs; 4x25-green band.
Supersetted. 15mins.
 
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103.9

T-Bar rows; 5 x10-85kg.
Buffalo bench, feet up; 5 x10-80kg.
Supersetted.

WG pull-ups clusters 4x6, 15-30s break; 4 clusters - 4x6
Push-ups, volume; 4 x20
Neck extensions volume; 1 x30, 30, 30, 30 - 20kg
Giant set.

Reverse fat gripz curls; 3 x15-20kg.
Skullcrushers; 3 x10-20kg. Didn’t like these. Band pressdowns perhaps.
Supersetted.

Dead hang; 1 x30s - bw +50kg.

Daily walks
3 x15min- one sided carries CB, 20m alternating- 40kg

1 x20min 3laps
 
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105.2 post carb up

GPP

Step-ups alternating; 10 x10 - bw+10kg.
Standing abs; 3 x25 green band.
Supersetted, left leg-right-leg-abs, then dropped the abs.

Step-ups are done with oly-shoes, the knee being highly prejudiced over/past the toes and with as upright a torso as possible.

I need to cut the intervals down and slowly add reps but it’s a good start.

Standing knee raises; 1 x10-10kg. I’m standing on a box with the ankle attachment. I need a quieter way to set it up but I think it will do as a hip flexor movement. Tried some box jumps and discovered just how weak they are.

Dead hangs; 3 x failure - bw+50kg.

Hanging leg raises; 4 x10. Slight change to how I’m doing these, feels good so far but I should place dead hands after them moving forward to alleviate potential left shoulder irritation.


Plan is to add weighted planks somewhere during the week too. Maybe end of day on lower days.

Moderate NEET

Daily walks
1 x10min
1 x30min
 
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1 x30min

High NEET

Eaten a bit too much on this long weekend away, tried to balance out with general activity accordingly.

No scale available today.
 
Low-Moderate NEET, no scale today but 4 days straight this week so it will come out in the wash I think.

Too much food this long weekend getaway but work to live not live to work.
 
103.4 don’t know this happened but I’ll take it everyday

BB hypers; 1x10-60.
Standing abs; 1x25 green band.
Buffalo squat, paused; 1x5-70.


Deadlift, closer || stance, clustered singles; 10-120, 170. 3x1-220. 1-230, 240, 250. This moved well but didn’t have 260 just yet. Broke really nicely and I picked the right place on the floor to look at. 6 x1-240. Next week I’ll increase the singles count. The re-arranging this week and running 4 days back-to-back has me slightly cautious on front-loading fatigue.

Buffalo squat clustered triples; 5-70. 1x3-120, 140, 140. I needed to crack something on my right side around back/hip, and it just wouldn’t pop, so cut it here. The more low-bar position seems to induce the sensation. Perhaps I’ll just stick out higher-bar placement. I wonder if Good Mornings would help me build ‘rigid torso’ confidence under the bar here. Something to think about.

BB hypers, fat gripz, heavy; 3 x10-80. This 6-10 range feels about right for this purpose - hamstrings. If I wanted to mimic DL tightness at high loads, there’s probably another 40-50kg if fat gripz were dropped. Continuous reps with no reset on the ground. +5kg next week.

Standing abs; 3 x25-green band.
Supersetted.

Bent-knee plate raises; 2 x10-20kg. Something for the hip flexors. There’s probably some setup efficiencies I can work on here. Using the ab raise straps instead of hanging may be worth trying. Or putting these on upper days after pull-ups.

Daily walks
1 x10min
1 x20min
 
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