2016 Log

[Jester]

FPDL; 3x3-150kg, 3x3-170kg. Almost back to normal.

BB Rows; 4x6-120kg. High angle, focus is in the upper back and erector stabilisation.

 

[Jester]

PFS; 2x5-70kg, 4x3-100kg. Pretty sure that going too deep on these is what caused the SI flare up to begin with.

SGRDL; 4x5-150kg. These are likely to stay in the program for a while I think.

Chins; 5x4.

 

[Jester]

OHP; 4x6-70kg.

Chins; 5x4.

 

[Jester]

10x1-220kg. Nice and fast, almost back to normal.

Yates rows; 4x6-150kg.

 

[Jester]

PFS; 3x3-100kg. Planned to do more but banged knees doing Yates rows and they're damn sore.

SGRDL; 3x5, 10AMRAP-150kg. The AMRAP will go up once I trust my SI is fully where it should be.

 

[Jester]

OHP; 5x6-70kg.

 

[Jester]

10x1-220kg.

Chins; 4x5.

 

[Jester]

Friday;

FPDL; 4x3-190kg.

BB hyper w/pause; 3x5-70kg.

Yates rows; 3x6-150kg.

 

[Jester]

4x1,3x2 - 220kg.

Chins; 4x4, +5kg.

 

[Jester]

FPSL; [email protected].

Yates rows; 3x6-150kg.

 

[Jester]

OHP; 6-70kg, 5x4-80kg.

 

[Jester]

5x2-220kg@9.

Yates Rows; 2x6-150kg.

Chins; 5x3, +5kg. Forearms barely functioning for these, will move them in front of Yates next time.

 

[Jester]

FPDL; [email protected]. Think SI is all sorted now.

Pendlays; 4x8-100kg.

FS; 4x10-70kg.

Going to push the volume; a lot re: my Friday accessory work.

 

[Jester]

OHP; 8,8,7-70kg.

 

[Jester]

Didn't warm up enough, so did a lot of banded work after first single.

1,4x2-220kg.

Power shrugs/Yates rows; 2x6-190kg.

 

[Jester]

FPDL; 3-190kg, 4x3-200kg@8-9.

Front squats; 4x4-100kg@7.

Pendlays; 3x6-110kg.

 

[Jester]

OHP; 6-70kg, 4x5,2x4-80kg.

 

[Jester]

[email protected].

Chins; 3,4,4,4 +5kg.

Yates rows/power shrugs; 2x6-190kg.

 

[Jester]

FPDL; [email protected].

Pendlays; 3x6-110kg.

Front squats; 2x10-70kg.

 

[Jester]

1-220kg, 1-230kg, [email protected]. A weird grinder but it was fast. Probably more a case of fatigued hamstrings.

4x4-200kg@7.

Power shrugs; 10-200kg.