2016 Log

103.4 feeling stiff and a bit tired. Will aim to sleep earlier tonight.

Seal rows; 10-70. 10 x6-100. Tried a wider grip for the last two sets, pinkies as wide as I could go and still grip the bar and it felt good, so will give it a run starting next week.
Buffalo bench, middle on knurl; 10-72.5. 10 x112-5. Closer grip gives me the feeling of loading the triceps and chest much better on the descent. Better than last week, I’ll try to bump to 115 next week.
Supersetted.

Weighted WG pull-ups; 1 x10, 11-bw. 2 x5-bw+10kg vest. Vest felt shit, going back to belt for weighted versions. 1 x11-bw. 1 x5-bw+10kg belt. Felt great, will do this going forward.

CG buffalo bench, feet up; 3 x5-92.5
Neck extensions, heavy; 3 x25 - 25kg. These can go to 26.25kg next week.
Giant set.

Daily walks
2 x12min 2laps
 
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103.4

BB hypers fat gripz; 1x10-60kg.
Standing abs; 1 x25 - green band.
Buffalo squat; 1x5-70.

DL, V stance, leveraged slack pull; 10-120, 170. 6-220@RIR1-2. These have a full reset including stand up. I find that it aids in keeping everything in check and happy and stops me dropping into YOLO-form. I’m not going to sweat about 3-4s between reps. Some were better than others but overall a great set for where I’m at.
4 x10-172.5. Cardio sucks. Good practice though.


SG BB hypers; 4 x15-65kg. Did these an hour after the DLs. Re-visiting SG felt incredible on the inflamed shoulder. Upper back tight, lower back neutral. I’m using the cue of scooping my glutes, which prevents it being a lumbar-hyper extension and keeps focus on hamstrings & glutes.

Cut short, will come back for the rest.

5.5” deficit 2x10; skipped these on account of wanting more practice from the floor for wedging.

Buffalo squat, ATG paused clustered volume aiming for 5x10; 3 x8-90kg. Dropped the weight, increased ROM, added the pause back. Add a set and reps next week.


Daily walks
2 x12min 2laps
 
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103.4 the fatigue of doing 4 in 4 rather than 4 in 5 days this week is catching up very quickly.

Seal rows, volume, wide grip; 10-60. 5 x10-80.
CG Buffalo bench, paused, volume; 10-72.5. 4 x10, 1x9-82.5. Close grip just feeling a lot better on that vulnerable left shoulder in general. Pinkies touching the knurl.
Supersetted.
I need to build up my triceps, a lot, but this felt a whole lot better on the left shoulder. I suspect the reason is minimal rotation within the socket, which in turn puts more emphasis on the triceps and elbow.


Vertical pulling volume, various grips; bw- 10, 10, 10, 10. Myo reps 10+5x3-15seconds. Neutral wide grip felt best, third set onwards. I really want to build endurance and rep capacity on these and be able to crank out 15-20 reps consistently. Work to be done in terms of building resilience.
Diamond push-ups, volume; bw- 13, 13, 13, 13.
Neck extensions, volume; 20kg- 35, 35, 35, 35.
Giant set.

SG shrugs, volume; 3 x10 - 170kg. The first set took away all pain in the left shoulder. Maybe this is how I long-term address the issue from the symptoms side of things. Belted up and used a high block pull position due to posterior chain being gassed out yesterday.


Grips for vertical pulling and shrugs given the 4 days straight. I’ll pick up going strapless again next Monday.

Daily walks
1 x10min
1 x20min
 
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104.2 after some modest carbs yesterday

GPP

Step-ups; 1 x10-bw. 8 x10-bw+10kg. Good work rate on these. Aiming for 10 sets next week in same time then load progress slowly.

Standing jumps; 1 x10-bw. 4 x10-bw+20kg held. Not sure if the kensui vest is ideal for this when the house is still asleep, there’s a minor metal on metal clatter factor.

High NEET
 
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103.7 still feeling the fatigue from last week, probably next Monday is when I’m closest to being properly recovered.

SG BB hypers; 1x10-60kg.
Standing abs; 1x25-green band.
Buffalo squat; 5-70kg.
Standings jumps; 1x10.

DL clustered singles, close || stance; 10-120, 170. 3 x1-220. 1-240. Close V stance; 1-250, 260. BOOYAH. Back to a 2.5bw multiplier and had another couple of kg’s in the tank. 4 x1-240. Performed the 240s with some modest leveraging and hip-drop, felt satisfying.

Buffalo ATG squat, clustered triples; 5-70, 1x3 - 120, 130, 130. Extra clusters next week. Back to a higher bar placement which feels really good. Almost a pause at the bottom, I need to work on accepting the ‘bounce’ from the reflex.

SG BB hypers, heavy; 2 x5-100.
Sit-ups; 2 x20-bw+10kg. Aiming for the hip flexors.
Supersetted.


Daily walks
2 x10min
 
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103.6

Seal rows, wide grip; 10-70. 10 x4-102.5.
Buffalo bench; 10-72.5. 10 x1-117.5. Was meant to be 115 but accidentally didn’t a double increment. Some reps were better/worse than others. Focusing on the eccentric creating elbow rather than shoulder flexion seems to create a more powerful press.
Supersetted.

Weighted neutral WG pull-ups; 1x10-bw. 6 x6-bw+10kg.
CG buffalo bench, feet up; 4 x4-97.5. A bit too heavy, add reps next week.
Neck extensions heavy; 4 x15-26.25.
Giant set.


Lunch
Sit-ups; 1x10-bw. 3 x20-bw+10kg plate.

Daily walks
2 x12min 2laps

Captains of Crush
T: 1 x30
1: 1 x15
2: 6 x7
1: 1 x25
 
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103.6 woken up by a restless kiddo about 45mins early and minor head cold but otherwise feeling fresh, especially against last week’s ‘no-rest day’ mid-week.

BB hypers; 1x10-60kg.
Sit-ups; 1x20-bw.
Buffalo squat; 1x5-70kg.
Standing jumps; 1x10.

Deadlifts, close V stance, leveraged slack pull, volume; 10-120. 5-170, 200. 8-220 RIR@1-2. Felt great, happy with this. 4 x10-175kg. Roughly 65%. I need to get my endurance a little more dialled in. Had a weird heartbeat sensation near the end of the second so I was mindful to continue breathing and not YOLO into that expression being prophetic. Monday will inform whether to raise by 2.5kg’s.

Buffalo squat, paused, volume; 5-70. 3 x9-90kg. I may move these over to being on the cambered bar, for left-shoulder health and comfort considerations.

SG BB hypers, volume; 3 x15-67.5kg.
Sit-ups; 3 x20-bw+10kg plate.
Supersetted.

Daily walks
2 x12min 2laps
Split squats; 3 x10. Subbing for step-ups as a 10min walk alternative.
 
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103.0

Seal rows, wide grip; 1 x10-60. 5 x10-82.5
Buffalo bench, 3ct pause, ring-pinky fingers on knurl; 6 x10-72.5. Had to rest-pause the last two reps of the final set. Will let Tuesday and Friday’s first set guide me as to whether to raise the load next week.

Supersetted. Reduced the bench load for a longer pause and to keep myself honest, too much TnG was creeping in there and the more comfortable close(r)-grip requires a lot of strength off the chest.

WG neutral pull-ups volume+myo reps, with versa’s; bw - 14, 12, 12, 13+5x3 myoreps.
Diamond pushups with handles; bw - 13, 13, 13,
Neck extensions, volume; 3 x40 - 20kg.
Giant set.

SG shrugs; 1 x15-170@RIR3-5. More in the tank for next time.

Lunch GPP
Inverted rows, wide grip; 5 x20 - bw. Aiming to build endurance to transfer to higher reps on my pull-ups, while helping shoulder.
Dips: 3 x10-bw.
Supersetted.

Daily walks
1x 25min 4laps
 
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103.6 modest food bump yesterday to fuel today, happy with this number. Maybe I’ll get into 102’s next week.


GPP

Step-ups; 1x10-bw. 8 x10-bw+15kg vest. Raises the load to push myself a little and accommodate lower body weight. Improved efficiency but room to improve further next week at this load.

Sit-ups; 1x10-bw+10kg vest. 4 x20-bw+15kg vest. These felt great with lengthen led legs. Probably just due to accomodating the vest and plates in terms of physical positioning. I became a bit slack with the rest intervals but these are a keeper for sure. No shoulder issues like standing abs occasionally potentiate and contribute to.

Weighted jumps, quad focus/knees over toes and hips over heels; 1x10-bw. 4 x10-bw+10kg held per side.

Lots of 30-60s dead hangs here and there. WG chin seems to feel good in this position, maybe I will give it a shot next week on upper days.


Really good session but I have 20-30mins of time to save here now that I’ve figured out all of the vest configurations.


Daily walks
1x 25min 4laps

High NEET
 
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103.6 everything is fried and tired from moving non-stop all weekend. NEET has a place but damn if I don’t feel fucked up right now.

BB hypers, 50deg, #5; 1x10-60kg.
Sit-ups; 1x20-bw.
Buffalo squat; 1x5-70kg.


DL, close V stance, leveraged slack pull, clustered singles; 10-120. 5-170, 200. 3 x1-220. 1 -240, 250. || stance, rack pull cue; 1-260. 6 x1-240. The change in cue and positioning proved to be a lot stronger. One day I’ll give up on the leveraged pull…probably.


Buffalo squat, ATG, clustered triples; 1-70kg. 2 x3-130kg. Had to rush these as lil miss woke up 45mins early. Yay vaccine symptoms. Once I can get back to these as 4-5 triples consistently, I expect to see the #s fly up.

Cut short

Lunch
BB hypers, 50deg #7, heavy; 10-60. 3 x5-100. Wow. Between all of the settings and elevated equipment, these felt incredible.
Sit-ups; 1x20-bw. 3 x20-bw+20kg vest. Somehow 15kg felt heavier. I think it’s due to positioning of the plates.
Supersetted.


Daily walks
1 x25min 4laps
1 x10min
Split squats; 3x10-bw, 10mins.
 
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103.0 starting to get excited at this progress. I now need the discipline to see it through to the end goal.

Hanging leg raises; 1x10-bw. I think I’ve found a new angle and positioning for the straps that is ‘fine’ for the shoulders.

Seal rows, heavy; 10-70. 10 x5-105. Went with a natural grip width today.
Buffalo bench, pinkies on knurl, paused; 10-72.5. 10 x1-112.5. Weight reduction in order that I’m being honest with the pauses. The reps worked out really well once I paid more attention to the elbow flexing first, then the shoulder for the remainder. Beyond that, remember to raise the lower torso up with a tight arch. Last rep was probably the best again.
Supersetted.

WG weighted chin-ups; 1 x10-bw. 4 x7-bw+10kg belt. Did neutral from the 4th weighted set and I think this is probably just safer and less likely to drag out inflammation.
Super CG bench, thumb-length from centre knurl; 2 x5-82.5. Went okay but easing into the volume to give elbows time to accommodate.
Supersetted.

Decided to leave the neck work today.

Lunch
WG pull-ups; 3x7-bw+10kg. Turns out these just feel best of all.
High rep seated OHP with empty bar.

Hanging leg raises; 5x10-bw.

Daily walks
2 x25min 4laps


Captains of Crush
T: 1x30
1: 1x20
2: 5 x5
 
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102.2 carbing up for the volume smash ahead on Th-Sa sessions


Daily walks
2 x25mins 4laps
1 x12min 2laps
 
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102.9 I really need to get into the habit of letting Wednesday’s be lighter for walks and activity while I’m still cutting and load up Tuesday a bit more.

Standing jumps; 1x10
Sit-ups; 1x20

DL, medium V stance, leveraged slack pull, volume; 10-70, 120. 5-170, 200. 10-220@RIR1-2. Continuing with a total reset between reps. Focus was on the slack pull and bracing. My cardiovascular endurance at heavier loads is increasing along the way, so that reset time will drop down soon. Time to bump the load and build back up to 10 reps again.
4 x10-175. Abs and lats starting cramping on 2nd set, broke up the next two sets slightly to accommodate but still count them as 10s. I had some extra rest time to utilise, which I took advantage of, purely due to waking up 10mins pre-alarm.


Buffalo ATG low bar 30-60s clustered volume,
paused; 5-70. 5 x3-110. Training high clustered volume at a higher load for the training effect being moved more to legs than bracing and core endurance.

BB hypers, 50deg #7, volume; 3 x12-80. 1x18-80 AMRAP #6 setting. Added versa’s and toes elevated on the foot-pads from third set. SG not viable at this different hip-pad setting. #6 allowed for better rotation of the hip on the pad, so I’ll try that again next week. Toes up is a winner for hamstring focus.

Sit-ups; 4 x10-bw+5kg plate behind head. The resistance curve changed immensely, in a good way, with the lever shift.
Supersetted.


Daily walks
BB hypers; 4 x15-80kg. 10min. I guess I was being a pussy with the rep counts earlier.

1 x25min 4laps

Bulgarian split squats; 3x15-bw. 10mins.
 
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102.5

Seal rows, volume; 10-70. 5 x10-85.
Bench, 3ct pause, volume; 10-70. 5 x10-75.
Supersetted. I forgot to transfer the 2.5s across on one set of each, so it was 80 and 70 for those respectively. Something to remember next week.

WG pull-ups, versa’s, volume; bw- 15, 12, 12, 12+6x3 myoreps.
Versa’s as I want the reps more than grip endurance for this exercise. Tuesdays and crusher work will build that, as will high rep DLs on Thursday’s.

Experimented with going wider on the last set and it felt good. My arm length and (upper arm) strength is the limiting factor on medium and closer grips, abs that’s not why I’m doing the exercise. Going wider reduces the relevance of that weakness.

Diamond pushups; bw- 16, 15, 15.
Supersetted.



GPP
WG inverted rows; bw- 20, 20, 22, 22.
Banded pressdowns; 3 x20green band.
Hanging leg raises; 3 x10.
Supersetted.
 
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102.9 after some extra carbs

GPP

Step-ups; 1x15-bw. 8 x12-bw+15kg vest. 20% volume bump by moving from 10 reps to 12, and it was noticeable. I feel racking on reps is preferable to sets or load right now and direct things in a very GPP/work capacity direction rather than absolute strength. More sets means a longer workout time ultimately and I’d rather diversify the exercises.

Hanging leg raises; 4 x12.

Standing jumps; 4 x10-bw+10kg plate each hand.

Sit-ups; 5 x10-bw+5kg plate behind the head. I hold torso above ground rather than release between reps. Worthy pain.


Dead hangs, neutral grip; 3 x bw+50kg belt. Just did these for time a little short of grip failure.I like the traction sensation of these when I get the belt in the right spot. Mindset has now swung back to favouring the wider neutral grip again.

Daily walks
2hrs shopping centre pace


High NEET
 
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102.9 following reasonable Saturday carb up

Intending for moderate general activity and some extra food for a big session tomorrow.
 
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