2016 Log

Max lower:

102.0 feeling good other than sleeping like shit for several days on my right shoulder which is now pretty inflamed. Nothing lifting related, but something to be mindful of.

Standing jumps; 1 x10-bw.
SSB hypers; 1 x10-32kg.
Hanging legs raises; 1 x10-bw.
Buffalo squats; 1 x5-72.

Deficit DL 2” mats to max; 5-70, 120. 3 x1-170. 1 x1-200, 210 hook, 220, 230, 240. Really happy with this.
Back off clustered singles; 8 x1-200.

Buffalo squat max; 1 x1-72, 122, 152, 162. There wasn’t a higher increment to get today after the deficits, but it was definitely better than last time. Still figuring out this bar a little bit. Didn’t quite get in my groove.

SG bent over rows; 3 x6-150. Much better than the deadlift rows last week.
Pause beltless buffalo squats; 3 x3-132.
Supersetted.

Straight-leg sit-ups with vest; 2 x10-bw+20kg.
Step-ups with vest; 2 x10-bw+20kg.
Supersetted.

SSB hypers; 2 x10-32kg. Sort of intended as a finisher, akin to step ups for the erectors and hamstrings. I’m going to focus on building the reps for these at first, more so than the load.


Daily walks
2 x30min
 
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ME upper

102.0

Weighted V-pull-ups; 1 x10-bw. 6 x4-bw+40kg. Decided half way through to reset each rep, which lets me remove the late-set fail point off the grip and arms and onto the lats where it should be and improve top end ROM.

Hanging leg raises; 4 x15-bw. 4 sets was enough for today.

CG bench, index to knurling; 1 x10-70. 1 x1-100, 110, 115, 120. 120 went better than last time though not quite comp legal yet. Right shoulder is 85% the way back to normal. Discomfort but not pain.
Back offs; 2 x5-100.

Giant set.


Weighted WG pull-ups, max-stim protocol; 25reps - bw+15kg. Roughly 5s m-time. Will try to tighten it up but not going to get 1s or anything, simply not feasible. Felt really good. Unsure whether the traction feeling of the belt or the more centred load of a vest would be preferable.

JM press; 3 x10-40.
Plate raises; 3 x15-15
Reverse curl; 3 x10-40. These are like an elixir for the elbows. Presumably by balancing flexor-extensor demands. Just need to remember to keep them in.
Giant set.


Really solid session. I will push the tempo a bit on the bro-set at the end and aim for 4-5 circuits east upper session.

Daily walks
2 x30min

End of day
Pull-ups; 5 x10-bw. 90s apart. Good ROM on these. Doing extensor work to balance out.


High carb and salt ramen for dinner.
 
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Rest day

102.0 carbed up this morning with some extra breakfast. Feeling a bit of general life fatigue.

Daily walks
1 x30min
1 x45min
 
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Lower volume;

102.6 yay carb loading

Standing jumps; 1 x10-bw.
Hanging leg raises; 1 x10-bw.
SSB squats; 1 x5-82.


DL, cluster volume, 8x3; 5-70, 120, 170. 8 x3-202.5. A very close stance with big V was talking to me this morning. Lots of spring off the floor and hip drive. Felt like a good memory.

Slack pull technique is becoming very solid again. I’m bending the bar, dropping knees&hips in for further bend without breaking it off the floor, and then just leg pressing it up. I feel like I’m getting 4-6 inches of centre bar bend without a break.

Buffalo LBBS, 8x3; 1 x5-72. 8 x3-122. I felt like the SSB was perhaps running stale and want to strengthen my wide stance positioning for a bit. All the more so given the narrow deadlift stance. This will take some getting used to, especially holding the lower back in a more rigid position than a narrow, deeper squat. The bar also feels very helpful to the shoulders right now, forcing internal rotation away from the inflammation.

CB GM, wide squat stance, 3x10; 3 x8-150. Kept the RIR in a non-failure space after 10kg bump. 10s next week hopefully. Found my groove on set three. The cue to remember is pushing my butt back and up, ala an RDL cue, which makes sense.

Hanging leg raises; 3 x20-bw.
Supersetted.

SG bent over rows, 2-4x12-15; 3 x12-125. Skimped on toros angle a bit due to fatigue in the posterior chain. Third set was ok, pinkies on the SG ring is the right position for me.

Belt squats, natural stance, 2-4x12-15; 3 x12-115.
Supersetted.

SSB hypers, 2-4x10-12; 2 x12-32kg. Loading these will be interesting, which is why I feel they’re best suited to higher volume initially.


No more evening pull-ups. Everything is just too sore. I think I will do the GPP-style setup at the end of Friday’s volume-upper sessions and do a short arms-delts BB’ing circuit workout on Saturday’s. I can probably afford the recovery there and it’s a glaring weak point for bench.


Daily walks
2 x15min weight belt waddle walk - 25kg
1 x30min
 
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Upper volume

102.1 the time and load combo for weighted belt walking yesterday was bit much. S.I/QLs are feeling a bit tender today due to the physical pressure from dip belt contact.

Hamstrings feel oddly untouched today, so I’ll pivot back to the axle bar and off SSB for the main work on lower volume sessions.


CG neutral pull-ups; bw - 21, 20, 20, 20, 20,

Hanging leg raises, 3 sets; 3 x15-bw.
Straight leg sit-ups, 3 sets; 1 x15-bw, 1 x15-bw+22. Used them buffalo bar in front rack position. Seemed ok.

2ct pause bench, index on rings, 3 sets; 3 x9-90. Couldn’t find my groove on the first two sets, third one went well.
2ct pause bench, pinkies on rings, 3 sets; 1 x10, 9, - 85.
Giant set.


WG pull-ups, volume; 5 x10. Everything cramped up on reps 8-10 of the last set. 100% cooked.
CG push-ups, pause-explosive, volume; 3 x10.
Supersetted.


Neck extensions; 2 x25, 1 x21- 25kg. Trying these with a slower tempo but also allowing thoracic rounding and involvement. It felt fantastic and traction-like through the erectors.

QL raises; 1 x10-bw. 2 x10-bw+10kg. I like these. Lot recovery cost too.
Supersetted.


Daily walks

Farmers walk; 1 x15min, 25kg per hand, 20m stop-start continuous.
1 x30min


End of day
CG neutral pull-ups; 10 x10, 90s apart. Could’ve done 13s with this grip, I think. Easier on the elbows too. Much more attention on the lats, looking like a keeper for a while.
 
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Bro hypertrophy

102.1

JM press; 3 x10-40kg.
Plate raises; 3 x10-15kg.
Reverse curls; 3 x10-40kg.
Giant set.

Will see how I recover and presuming all is well, add in sets in a fortnight after a short weekend trip away.

Daily walks
2 x30min
1 x45min
 
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Rest day

102.9 big food day yesterday, haven’t passed it out yet. Arms and delts seem to have pulled up just fine.
 
Max lower

102.9

Standing jumps; 1 x10-bw.
Hanging leg raises; 1 x10-bw.


DL to max; 5-70, 120. 3 x1-170, 200. 1 x1-220, 230, 240, 250, 260. Really solid top single. Will hopefully have 270 in a cycle or so but not looking to risk an injury or a week-long fatigue to get it today.
Back-offs, clustered singles; 5 x1-230. Left QL showing some twitchy signs, so mindful not to push the count. I will start including those raises each workout for both upper and lower.


CB squat to max, wide stance, oly shoes; 5-72, 3-122, 1 x1-152, 162.
Back-offs; seemed low value for time available. Might just need to work faster though.

Bent over rows; 2 x5-155.
Belt squats; 2 x10-125. Either load or ROM is too light
.
Supersetted.


BB hypers, #5, 50 degrees; 3 x5-120. I kept bumping the equipment with my thumbs. Will try #6 next week.
Hanging leg raises; 3 x15-bw.
Supersetted.


Step-ups, vest;


Missed the step-ups and 3rd set of rows-belt squats due to early family wake up, all good though.

Daily walks
1 x30min
1 x40min
 
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Max effort upper

102.9 left QL is tender from a poor seating position yesterday after the workout. I’m not injured though, and think it’s more that it’s trying to be preventative via a pain response.

Weighted V pull-ups, full resets; 1 x10-bw. 2 x5-bw+40kg. 4 x7-30kg. I think I will do a weighted ramp up set into one top-set at 40kg then backdown into 30kg for the rest of the work. I’m getting stronger but not enough to justify the lower quantity and quality of reps when sticking at 40kg across.

WG bench, index on rings; 1 x10-70. 1 x1-110, 120, 130. 140-fail. 140 flew off the chest and felt like I had a triple. Wanted 140 to be there but I just didn’t get it fast enough out of the hole. Oh well, next time.

Back offs; 2 x4-110@RIR2.

Focusing on getting a massive and firm arch today, which is paying off.

Hanging leg raises, alternating; 3 x10 per leg -bw.
Giant set.


Weighted WG pull-ups, max-stim protocol; 30 reps - bw+15kg belt. Tried the vest with 20, it was shit, moved back to the belt for reps 6-30.


Cut short here.


QR raises;


JM press;
Plate raises;
Reverse curls;
Giant set.


Daily walks
3 x15min weight belt walk - 15kg
 
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Volume lower

102.5 forward shifting the volume workouts for a holiday long weekend

I’ve decided to use the previous week’s ME bar for volume day re: squats and GMs, and rotate through them accordingly. More practice at each and will keep a refreshing stimulus.


Standing jumps; 1 x10-bw.
Hanging leg raises; 1 x10-bw.
Buffalo ATG squat; 1 x5-72.


DL, cluster set volume; 1 x5-70, 120, 170. 24 x1-205. Really missing the springiness from an extra day’s recovery, so did these as singles. Will maintain load back into triples next week. They moved and felt better once I remembered to squeeze glutes throughout.


Buffalo ATG squats, cluster volume; 1 x5-72. 8 x3-122. Maintaining the cue of ‘balance’ either side of brace & bounce, continues to serve me well.


Buffalo GMs; 2 x10-122. The first reps were incredibly humbling and informative as to the necessary bar path. This will help keep me honest with the other bars, I suspect. Called it at two sets to allow for QL tenderness/playing it safe.

Hanging leg raises; 2 x20-bw. Keeping these honest and controlled, focusing on the abdominal crunch.
Supersetted.


SG bent over rows; 1 x12-120. —> SG Pendlays, high hips; 1 x10-100.

SSB split squats; 2 x10 per side-32kg. Single leg work always feels nice on the hips and QL, and that was the case here. This will take some practice but I feel there’s a lot of value.
Supersetted.


Axle bar hypers, #5, 50 degrees; 2 x8-90kg. Ideally should be 10-12 but with the session brought forward, I took it easier.

QL raises; 2 x10-15kg. These continue to feel effective.
Supersetted.


Daily walks
2 x15min
 
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Upper volume

102.1 three days off after this

Weighted CG neutral pull-ups, versa’s; 1 x10-bw. 5 x14-bw+10kg.
2ct Bench, index on rings; 1 x10-70. 5 x5-100.
Straight-leg sit-ups; 4 x20-bw.
Giant set.


WG pull-ups; 3 x10-bw. Bump to 11-12 reps next week.
2ct Larsen Bench, pinkies on rings; 3 x70-10.
Supersetted. Maybe a 4th set, will see how things go.


Seal rows; 3 x15-70. Welcome back.
CG push-ups, pause explosive; 3 x12-bw.
Supersetted. Time to build the volume on both of these.


Neck extensions, full ROM, thoracic rounding; 1 x25, 20-25kg. I was spent for neck after seal rows into these.

QR raises, 50 degrees; 4 x10-15kg. #4 setting maybe a bit better than #5? Hard to say. It’s a ‘mind-muscle’ style exercise.
Supersetted.
This felt awesome as a superset. I will try to find time for it to be twice weekly.
 
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Max effort lower

103.3 higher than I’d like, even considering I’m close to being fully glycogen restored after the 4-3 week last week. Definitely need to maintain the further tightening up of activity l.

Standing jumps; 1 x10-bw.
Hanging leg raises; 1 x10-bw.
SSB squat; 1 x5-82.
Banded abs; 1 x15-green band. Trying to crunch these with a shorter ROM, they appear to by synergistic with opening up the hips and relaxing the QLs.

Feeling generally fatigued today and in need of sleep after three nights of pretty bad rest due to shit bed.


DL to max; 5-70, 120, 170. 1 x1-200, 220, 240, 250. Thought 260 might be there again but wasn’t in the cards or even close.
Back-offs; 8 x1-230. I found much better positioning. Had the bar out in front and was using legs to drive the slack pull into hip drop finally. Will aim for 10 singles moving forwards. The slack pull on the 8th single was strong enough to break, encouraging but also almost unsafe until I get into higher loads.


SSB squat to max; 3-82. 1 x1-132, 162. Couldn’t find my balance properly and quads felt thrashed. Called it there, will look for 182 in a wave or two’s time.
Back-offs; 4 x1-142.


SG bent over row; 3 x5-160. Probably 150 is a better load. Too much body English at this weight.
Step-ups with vest; 1 x10 per side- bw+30kg. —> Standing jumps with vest; 2 x10-bw+30kg. These are faster but not sure they’re as good.
Supersetted.


Hanging leg raises; 2 x20-bw
QL raises; cut short on time.
Supersetted.


A fairly inefficient workout, lots of wasted time but that’s on me. Squat back offs would better as doubles or triples for more volume and reps to develop consistency.


Daily walks
2 x30min

End of day
Bent over rows; 5-70, 110. 3 x6-140.
Hypers, #4, 50 degrees; 3 x20-50. Did these in a spinal-row fashion with isometric hamstrings. Felt great to pump blood.
 
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Max effort upper


102.6


Weighted chin-ups; 1 x10-bw. 5 x5-bw+30kg. Well my biceps are weak AF. I learned that much at least.

Bench, pinkies on rings; 1 x10-70. 1 x1-110, 120, 125. 125 moved a lot better than last week and was cleaner. I realised that I’ve been trying to touch too low at this grip width and creating an overly-unfavourable moment arm, whilst taking pecs out of the movement.
Back offs; 2 x4-105. I need to remember Greg Pandora’s cue to bench off upper traps and let the scapula move.

Sit-ups, plate behind head; 6 x10-bw+10kg. Calm reps with a hold at the bottom and several RIR. Felt good to have these back and strengthen hip flexion.
Giant set.

WG neutral weighted pull-ups; 2 x8-bw+15. I may bring the fat gripz back into this slot and keep the variation a bit higher.
Dips; 2 x8-bw. The usual snap-crackle-pop in the shoulders but no pain or discomfort. I’ll see how I can handle them. Maintaining tight control. Definitely hitting the pecs well.
Supersetted.

Band pressdowns; 3 x25-red band per hand.
Seated plate raises; 3 x10-15kg plate.
Reverse curls; 3 x10-40.
Giant set.

QL raises; 2 x10 per side-bw+15kg. Increase reps next.
Band pressdowns; 2 x25-red band per hand.
Neck extensions; 2 x20-25kg.
Giant set.

Started off a bit sluggish but kept the pace up and ended up crushing a great session. Lots of positive feedback and a good pace throughout.


Daily walks
2 x30min
 
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Volume lower

102.6

QR raises; 1 x15-15.
Hanging leg raises; 1 x10-bw.
Hypers; 1 x10-50kg.
CB squat; 1 x10-70.


DL, beltless, 5x5 clustered; 10-70. 5-120. 5 x5-170. Plenty left in the tank. Time to get back in shape. Will add reps before load, most likely, and move towards a 5 x6-8 double progression, or thereabouts.

CB squat aim for 4 x10; 4 x8-120. My bracing endurance needs work. Legs and hips have plenty to give still. A lower belt position seemed to help more than a higher one.

Belt squats, oly shoes, knees forward, 5 sets; 4 x15-105.
SG bent over rows, 5 sets; 4 x10-120. Trying to emphasise holding a forward lean position and work on torso strength. For the 4th set I moved into a shoulder width grip and focused on maintaining the back rigidity rather than positioning. I think it went well and is probably a safer position to rebuild the lower back isometric strength from.
Supersetted. Didn’t have the gas for five sets today… next week.

SG axle Hypers, 4x15-20, lower back focus; 3 x20-50kg. Tried a few reps of Jefferson curls but they felt shit so abandoned that idea. Will probably revert to normal form for these and then do high rep SSB later.
Hanging leg raises; 2 x10-bw+5kg ankle weight.
Supersetted.


Daily walks
1 x30min

Midday
SSB hypers, 50deg; 3 x10-32kg. Tried 4, 5 and 6 setting. Might stick with #4.
Bent over rows; 3 x10-120.

End of day
Hindu squats; 3 x30.
 
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Upper volume


102.7 masses of extra food yesterday, nice to know it doesn’t always blow out the scale overnight


Weighted CG neutral chin-ups; 1 x10-bw. 5 x15 - bw+10kg. Ditched the versa’s.
3ct bench, index on rings; 1 x10-70. 5 x5-100.
Sit-ups, plate behind head; 6 x10-bw+10kg plate.
Giant set.


WG neutral pull-ups, fat gripz; 4 x10-bw.
Larsen press, pinkies on rings; 4 x10-72.5.
Supersetted.


Bent over rows, DL grip width; 3 x15-100kg. The sun of these is traps and I suppose scapula muscles, and to hold my torso isometrically and work the erectors that way.
CG push-ups; 3 x12-bw.
Supersetted.


Neck extensions, full thoracic ROM; 2 x25-25kg.
QL raises; 2 x15 per side-bw+15kg.
Supersetted.


Daily walks
1 x30min
1 x15min


End of day
GPP CG neutral chin-ups; 4 x13, 4 x10-bw.
 
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Weekend weak-points

102.7

Reverse curls; 5 x 10-40kg.
Band pressdowns; 5 x30-red band per hand.
Supersetted.

Sit-ups, plate behind head; 3 x10-20kg.


Daily walks
1 x45min
 
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Rest day

103.3 too much food and salt last day, feeling sluggish in the gut etc. tightening up on calories and activity starts in earnest tomorrow.
 
Max effort lower

103.9 putting this down to salt and food volume. Seems ridiculous otherwise, especially against the mirror test. Guess I will see where I’m at following the week.

Standing jumps; 1 x10-bw.
Hypers; 1 x10-50kg
SSB squat; 1 x5-82kg.
QL raises; 1 x20 per side-bw+15kg.
Hanging leg raises; 1 x10-bw.


DL to max; 10-70. 5-120. 3 x1-170. 1 x1-200, 220, 230, 240, 250. 250 felt like there was more in the tank but I just couldn’t get 260 to move without losing position. Wasted too much time on it and cost myself some time for back offs. More sleep or training later in the day would probably help.
Back offs; 8 x1-230.


SSB, oly shoes close stance knees forward; 3-82, 2 x3-132. Had intended to do a lot more but wasn’t feeling into it after DL disappointment. Just did the back offs. A much harder stance in terms of load. Cuing ‘balance’ continues to serve well.


Axle hypers, #6, 50degrees, 5-6x10; 5 x10-90.
Hanging leg raises; 2 x10-bw+10kg. 3 x10-bw.
Supersetted.


Bent over rows, DL grip, heavy; 2 x5-150. From a fatigue point of view, I should probably do these before hyper-abs combo. However that work isn’t something I want to miss due to being cut short. And maybe doing these fatigued will help anyway.


Not my best workout but some pluses all the same. I might just have to go back to a || stance, as it seems to cause less frustration on my QLs generally and also hamstrings over time. Am going to look at either/both pauses from the floor or SLDL as primary assistance work. The latter seems more helpful given I lock just about everything that breaks.


EDIT; thinking further, I did a shit job of getting my glutes involved and of pulling out the slack and dropping into position. Something to be more mindful more in the future. Bent over rows will go out for seal rows. They’re compromising me more than helping where heavy loads are concerned.


Daily walks
2 x30min
 
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Max effort upper


103.1 closer to being sensible

Weighted chin-ups; 1 x10-bw. 5 x5-bw+30kg. Better rep quality and further from failure than last week.

CG bench, grip - one inch from smooth; 1 x10-70. 1 x1-110, 120, 122.5. The 120 was sweet and fast, 122.5 was cut slightly short and thought it might fail but still an improvement on last rotation. Right shoulder still causing issues here.
Back offs; 2 x5-102.5.

Sit-ups, plate behind head; 1 x10-bw+10kg. 3 x8, 2 x5-bw+20kg. These are killer and feel fantastic during and after. Time to get KK abs.
Giant set.


Dips; 4 x10-bw.
WG pull-ups; 4 x10-bw.
Supersetted. Pivoted to make these slightly GPP-esque and focus on volume. The first set of weighted neutral didn’t feel good on the elbows. I need to practice my normal WG vacation later this year anyway.


Seated deadlifts, box plus six mats; 3 x10-160. Very targeted ROM and form and they felt amazing. I’ve decided to build my work capacity further through volume and increasing load of low effort walking etc. these will help in both cases.
Reverse curls; 3 x10-40. Time to bump to 42.5.
Band pressdowns; 3 x30-red band per hand.
Giant set.


Neck extensions, full thoracic ROM; 2 x25-25kg
QL raises; 2 x10 per side-15kg.
Supersetted.


Daily walks
2 x30min

End of day
Neutral chin-ups GPP; 10 x10-bw.
 
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