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2016 Log
- Thread starter Jester
- Start date
Max effort lower
107.7 seems way off based on activity, looks and feel. Obviously not heading down though, so I need to push it harder.
10min walk with knees high march
DL to max, || stance; 1 x1-70, 120, 170, 220, 250. Leveraged slack pull but with the hip width || stance. Moved ok. Not quite as poppy as closer-V, but it’s also my first time in this position. Keeping the toes straighter seems to be the difference maker on the hip comfort. Key takeaway is I need more warmup reps on the way up.
Back offs; 1 x3-220@8.. Good speed, slack pull was breaking the weight. Probably had two more?
Buffalo squat to max; 1 x3-72, 122. 1 x1-162. Skimmed it about 2 inches high but I had confidence with the weight. Will repeat next week. ‘Balance’ cue on the way down continues to pay dividends.
Back offs; 1 x3-122.
Seated deadlift, box plus 8 mats; 2 x6-210. Load bump to 220 next week. Damn these felt good.
Sit-ups, plate behind head; 1 x6, 5-bw+25kg.
Supersetted.
BB hypers, 50deg, #6; 3 x4-120. I’m going to pick up my DL bar and walk it over next week. The power bar makes a shit-tonne of loud clicking noises as I slack pull and break and I’m too worried about waking the house up to load further, and the slowing down of it all fatigues the hamstrings in the stretches position without actually using them. Plenty of room to progress here.
Sit-ups, plate behind head; 3 x8-bw+20kg.
Supersetted.
BB rows, heavy; 3 x5-140. The first two sets were pretty good for form. The 3rd was running 100% on fumes and kind of loose. Better than last week all the same.
Great session but things to improve;
-More warmup/ramp up reps for DL
-Deeper max SQ
-2nd back off set for each of DL and SQ
-3rd set of seated deadlifts
-Use preloaded DL bar for hypers
Daily walks
2 x15min
1 x30min
107.7 seems way off based on activity, looks and feel. Obviously not heading down though, so I need to push it harder.
10min walk with knees high march
DL to max, || stance; 1 x1-70, 120, 170, 220, 250. Leveraged slack pull but with the hip width || stance. Moved ok. Not quite as poppy as closer-V, but it’s also my first time in this position. Keeping the toes straighter seems to be the difference maker on the hip comfort. Key takeaway is I need more warmup reps on the way up.
Back offs; 1 x3-220@8.. Good speed, slack pull was breaking the weight. Probably had two more?
Buffalo squat to max; 1 x3-72, 122. 1 x1-162. Skimmed it about 2 inches high but I had confidence with the weight. Will repeat next week. ‘Balance’ cue on the way down continues to pay dividends.
Back offs; 1 x3-122.
Seated deadlift, box plus 8 mats; 2 x6-210. Load bump to 220 next week. Damn these felt good.
Sit-ups, plate behind head; 1 x6, 5-bw+25kg.
Supersetted.
BB hypers, 50deg, #6; 3 x4-120. I’m going to pick up my DL bar and walk it over next week. The power bar makes a shit-tonne of loud clicking noises as I slack pull and break and I’m too worried about waking the house up to load further, and the slowing down of it all fatigues the hamstrings in the stretches position without actually using them. Plenty of room to progress here.
Sit-ups, plate behind head; 3 x8-bw+20kg.
Supersetted.
BB rows, heavy; 3 x5-140. The first two sets were pretty good for form. The 3rd was running 100% on fumes and kind of loose. Better than last week all the same.
Great session but things to improve;
-More warmup/ramp up reps for DL
-Deeper max SQ
-2nd back off set for each of DL and SQ
-3rd set of seated deadlifts
-Use preloaded DL bar for hypers
Daily walks
2 x15min
1 x30min
Last edited:
Max effort upper
106.0
Bench to max, belt, pinky fingers on rings; 1 x10-70. 1 x1-110, 122.5. I was about a centimetre short of touching but the stretch reflex kicked in and I didn’t fight it. Part of that is the longer ROM from the closer hand placement. The belt felt helpful, possibly even just as a proprioception aid.
Back offs; 3 x2-112.5. The first reps were paused, second were more touch-n-go. The strength will come for those with time and reps.
WG neutral weighted pull-ups; 1 x10-bw. 5 x4-bw+20kg.
Supersetted.
Seal rows; 1 x5-100. 3 x5-95.
CG bench, flat back; 4 x2-102.5.
Supersetted.
CG weighted chin-ups; 2 x8-bw+15kgs. I can feel the discomfort of the right shoulder issue/impingement or whatever it is across the collarbone and clavicle on that side but not prohibitively.
Overhead band extensions; 2 x30-tight red band per hand.
Supersetted.
Barbell curl; 2 x8-50kg.
Overhead band extensions; 2 x20-black band per hand.
Lu raises; 1 x12-DB+5kg per hand.
Giant set.
Neck extensions; 1 x12-30kg. Slightly awkward set up using 2 x15s, I may try 25+5 next time.
Great session all around.
Daily walks
2 x30min
106.0
Bench to max, belt, pinky fingers on rings; 1 x10-70. 1 x1-110, 122.5. I was about a centimetre short of touching but the stretch reflex kicked in and I didn’t fight it. Part of that is the longer ROM from the closer hand placement. The belt felt helpful, possibly even just as a proprioception aid.
Back offs; 3 x2-112.5. The first reps were paused, second were more touch-n-go. The strength will come for those with time and reps.
WG neutral weighted pull-ups; 1 x10-bw. 5 x4-bw+20kg.
Supersetted.
Seal rows; 1 x5-100. 3 x5-95.
CG bench, flat back; 4 x2-102.5.
Supersetted.
CG weighted chin-ups; 2 x8-bw+15kgs. I can feel the discomfort of the right shoulder issue/impingement or whatever it is across the collarbone and clavicle on that side but not prohibitively.
Overhead band extensions; 2 x30-tight red band per hand.
Supersetted.
Barbell curl; 2 x8-50kg.
Overhead band extensions; 2 x20-black band per hand.
Lu raises; 1 x12-DB+5kg per hand.
Giant set.
Neck extensions; 1 x12-30kg. Slightly awkward set up using 2 x15s, I may try 25+5 next time.
Great session all around.
Daily walks
2 x30min
Last edited:
Volume lower
107.1 feeling a smidge off due to eating fried stuff that perhaps I shouldn’t have on Tuesday night and possibly a bit over exposed to kiddo’s current cold. Not weak, just off a bit.
5min walk
SSB SQ; 1 x10-32kgs.
SSB GM: 1 x10-32kgs.
DL, medium stance, toes out, leveraged slack pull, clustered singles; 1 x5-70, 120. 1 x1-170. 15 x1-220. Absolutely crushed these. Focused on using the bar to counterbalance my body weight behind it(the bar) as I setup before the slack pull and that made a massive difference in favour of consistency.
SSB SQ widowmaker set, oly shoes, beltless; 1 x20-92. A more honest load bump this week but still had enough in the tank that I should bump similarly next week.
SSB GM; 1 x10-112.
Sit-ups, plate behind head; 1 x15-bw+15kg.
Supersetted.
Belt squats; 2 x10-125. Widened the stance and getting my hips better over the apparatus’s attachment to the belt. It made the reps much harder but definitely an improvement on last week’s positioning debacle.
Sit-ups, plate behind head; 2 x15-bw+15kgs.
Supersetted.
SG Bent over rows; 3 x10-100. Feeling so utterly exhausted after these.
Nordic negatives; 2 x10-bw. 2nd set I didn’t anchor my feet to the ground and cued ass-heel to touch. Felt fantastic and I’ll do that next time.
Awesome session but I’m destroyed now.
Daily walks
2 x10min stair walks
107.1 feeling a smidge off due to eating fried stuff that perhaps I shouldn’t have on Tuesday night and possibly a bit over exposed to kiddo’s current cold. Not weak, just off a bit.
5min walk
SSB SQ; 1 x10-32kgs.
SSB GM: 1 x10-32kgs.
DL, medium stance, toes out, leveraged slack pull, clustered singles; 1 x5-70, 120. 1 x1-170. 15 x1-220. Absolutely crushed these. Focused on using the bar to counterbalance my body weight behind it(the bar) as I setup before the slack pull and that made a massive difference in favour of consistency.
SSB SQ widowmaker set, oly shoes, beltless; 1 x20-92. A more honest load bump this week but still had enough in the tank that I should bump similarly next week.
SSB GM; 1 x10-112.
Sit-ups, plate behind head; 1 x15-bw+15kg.
Supersetted.
Belt squats; 2 x10-125. Widened the stance and getting my hips better over the apparatus’s attachment to the belt. It made the reps much harder but definitely an improvement on last week’s positioning debacle.
Sit-ups, plate behind head; 2 x15-bw+15kgs.
Supersetted.
SG Bent over rows; 3 x10-100. Feeling so utterly exhausted after these.
Nordic negatives; 2 x10-bw. 2nd set I didn’t anchor my feet to the ground and cued ass-heel to touch. Felt fantastic and I’ll do that next time.
Awesome session but I’m destroyed now.
Daily walks
2 x10min stair walks
Last edited:
Volume upper
106.6
10min walk
2ct paused bench, index on rings; 1 x10-70. 4 x8-82.5.
Weighted WG neutral pull-ups, full ROM; 1 x10-bw. 4 x9-bw+5kgs.
Supersetted. RIR1-2 for these, so the weight selection was good. Add reps per set next week.
Seal rows; 4 x10-85.
CG Larsen, thumbs one-inch from smooth, no arch, feet up; 4 x12-72.5.
Supersetted.
CG neutral chin-ups, lat bias/focus; 2 x15-bw. Still doing these like a straight arm pullover. Great lat stimulus.
Skullcrushers; 2 x8-40. Trying to minimise movement at the shoulder here and maximise el ow flexion.
Lu raises; 2 x10-DB+6.25kgs per hand.
Giant set.
Cut short.
Neck extensions;
Daily walks
2 x30min
End of day
WG pull-ups, clustered; 10 x3-fat gripz. A good starting place.
106.6
10min walk
2ct paused bench, index on rings; 1 x10-70. 4 x8-82.5.
Weighted WG neutral pull-ups, full ROM; 1 x10-bw. 4 x9-bw+5kgs.
Supersetted. RIR1-2 for these, so the weight selection was good. Add reps per set next week.
Seal rows; 4 x10-85.
CG Larsen, thumbs one-inch from smooth, no arch, feet up; 4 x12-72.5.
Supersetted.
CG neutral chin-ups, lat bias/focus; 2 x15-bw. Still doing these like a straight arm pullover. Great lat stimulus.
Skullcrushers; 2 x8-40. Trying to minimise movement at the shoulder here and maximise el ow flexion.
Lu raises; 2 x10-DB+6.25kgs per hand.
Giant set.
Cut short.
Neck extensions;
Daily walks
2 x30min
End of day
WG pull-ups, clustered; 10 x3-fat gripz. A good starting place.
Last edited:
Max effort lower
107.2 cutting down the intake as well from here. Too much fluff added this summer that would be more useful as muscle.
10min walk
Buffalo SQ; 1 x5-62.
Buffalo GM; 1 x5-62.
DL to max; 1 x5-70, 120. 1 x1-170, 220, 240, 260. Wasted 15min trying to get the 260 but I needed it mentally. Used my V with rising slack pull.
Back offs; 1 x3-230. Practiced my leveraged slack pull with the V. Regardless of stance width, I have more confidence and better positioning when I start with my hips higher in the slack pull, for the stretch reflex.
Buffalo SQ to max; 1 x5-102. 1 x1-152. Felt ok, but depth and probably didn’t have a second rep.
Back offs; cut this to keep time for accessories. Sacrificed time for DL max, something for me to be more vigilant and disciplined with.
Seated deadlift, box+8mats; 3 x5-220.
Sit-ups, plate behind head; 3 x5-bw+25kg.
Supersetted.
BB hypers, #6, 50deg; 3 x5-120. Load bump next week. I might try #7 setting and a narrower grip that’s inside the knurling, ala Pete Rubish.
Sit-ups, plate behind head; 3 x8-bw+20kg.
Supersetted.
Bent over rows; 3 x5-150. Back to 140. These were too loose.
Hanging leg raises; 3 x15-bw. Using a form that lets me feel the abs and flexors working and just feels comfortable, the latter as my primary goalpost, given the potential SFR benefits.
Supersetted.
Felt like puking due to work rate. Awesome session.
The rows might be better done from the floor given how taxed I am by the end of it.
Daily walks
1 x30min
107.2 cutting down the intake as well from here. Too much fluff added this summer that would be more useful as muscle.
10min walk
Buffalo SQ; 1 x5-62.
Buffalo GM; 1 x5-62.
DL to max; 1 x5-70, 120. 1 x1-170, 220, 240, 260. Wasted 15min trying to get the 260 but I needed it mentally. Used my V with rising slack pull.
Back offs; 1 x3-230. Practiced my leveraged slack pull with the V. Regardless of stance width, I have more confidence and better positioning when I start with my hips higher in the slack pull, for the stretch reflex.
Buffalo SQ to max; 1 x5-102. 1 x1-152. Felt ok, but depth and probably didn’t have a second rep.
Back offs; cut this to keep time for accessories. Sacrificed time for DL max, something for me to be more vigilant and disciplined with.
Seated deadlift, box+8mats; 3 x5-220.
Sit-ups, plate behind head; 3 x5-bw+25kg.
Supersetted.
BB hypers, #6, 50deg; 3 x5-120. Load bump next week. I might try #7 setting and a narrower grip that’s inside the knurling, ala Pete Rubish.
Sit-ups, plate behind head; 3 x8-bw+20kg.
Supersetted.
Bent over rows; 3 x5-150. Back to 140. These were too loose.
Hanging leg raises; 3 x15-bw. Using a form that lets me feel the abs and flexors working and just feels comfortable, the latter as my primary goalpost, given the potential SFR benefits.
Supersetted.
Felt like puking due to work rate. Awesome session.
The rows might be better done from the floor given how taxed I am by the end of it.
Daily walks
1 x30min
Last edited:
Max effort upper
107.2
10min walk
Bench to max, belt, index on rings; 1 x10-70. 1 x1-110, 120.
130kg fail. I put the bar a bit too far out in front and it was too heavy to get through the sticking point. I think 125 was most likely there. 120 was bouncy which is why I made the jump.
Back offs; 2 x3-112.5. I kept my body tense and arch in place but allowed the scapula and shoulder blades a looser position, which felt really good and really strong.
WG weighted neutral pull-ups; 1 x10-bw. 5 x5-bw+20kg. Only made it half way up on the 25th & final rep so selection was on point. Rep bump per set next week before load increase.
Supersetted.
Seal rows; 4 x6-95. Pinkies just slightly in from the rings.
CG flat back press, one inch from smooth; 4 x3-102.5. Trying to maintain consistency in touch position. They mostly felt pretty good.
Supersetted.
CG weighted chin-ups, full ROM; 2 x6-bw+15kg.
Skullcrushers; 2 x8-40kg. The key to shoulder comfort seems to be keeping my arms perfectly perpendicular to my body and not flared out.
Supersetted.
DB curls; 2 x12-DB +12.5kg.
Overhead extensions; 1 x12-red&black band per hand. 1 x20-black band per hand.
Supersetted.
Cut short.
Lu raises;
Neck extensions; 1 x30-25kg.
Supersetted.
Great session, just needed 10min more.
Daily walks
Reasonably high NEAT but wasn’t able to get in walks due to weather
107.2
10min walk
Bench to max, belt, index on rings; 1 x10-70. 1 x1-110, 120.
130kg fail. I put the bar a bit too far out in front and it was too heavy to get through the sticking point. I think 125 was most likely there. 120 was bouncy which is why I made the jump.
Back offs; 2 x3-112.5. I kept my body tense and arch in place but allowed the scapula and shoulder blades a looser position, which felt really good and really strong.
WG weighted neutral pull-ups; 1 x10-bw. 5 x5-bw+20kg. Only made it half way up on the 25th & final rep so selection was on point. Rep bump per set next week before load increase.
Supersetted.
Seal rows; 4 x6-95. Pinkies just slightly in from the rings.
CG flat back press, one inch from smooth; 4 x3-102.5. Trying to maintain consistency in touch position. They mostly felt pretty good.
Supersetted.
CG weighted chin-ups, full ROM; 2 x6-bw+15kg.
Skullcrushers; 2 x8-40kg. The key to shoulder comfort seems to be keeping my arms perfectly perpendicular to my body and not flared out.
Supersetted.
DB curls; 2 x12-DB +12.5kg.
Overhead extensions; 1 x12-red&black band per hand. 1 x20-black band per hand.
Supersetted.
Cut short.
Lu raises;
Neck extensions; 1 x30-25kg.
Supersetted.
Great session, just needed 10min more.
Daily walks
Reasonably high NEAT but wasn’t able to get in walks due to weather
Last edited:
Lower volume
106.8
10min walk
SSB SQ; 1 x10-32.
SSB GM; 1 x10-32.
DL, cluster singles; 1 x5-70, 120. 1 x1-170, 220. 12 x1-230. Close, modest V with hip drop. I put the belt quite high and focused on upper back pulling the slack before bringing the knees down&forward. All of these reps were gold. I’m excited to see how the changes go next Monday.
Belt squats, oly shoes; 4 x12-125. Getting better at doing these without any hand contact during the reps.
Hanging leg raises; 4 x12-bw. High-knee marching for the first 1-2min of the warmup walk made these feel a lot better with the flexors loosened up in advance.
Supersetted.
SG RDLs; 3 x8-150. A stricter form felt much better after the initial deadlifting of the session. More hamstrings and glutes than back, but that’s fine. It gets hit plenty.
Seated banded crunches; 3 x15-green band per hand. Trying to make these just abs, which is mainly ‘upper’, given the positioning.
Supersetted.
SG Pendlay rows; 3 x8-100. I had the luxury of spacing these sets out. Was ready to puke at this point. Go to 10 reps next week. They feel a lot better than bent over in this slot.
SSB Hatfield reverse lunges; 2 x10-32kg. Did these in flats. Night and day to lunging forward and felt really good. The load was too light, will bump by 10kgs per week until I hit the right RIR. Alternates legs within each set.
Daily walks
1 x30min
106.8
10min walk
SSB SQ; 1 x10-32.
SSB GM; 1 x10-32.
DL, cluster singles; 1 x5-70, 120. 1 x1-170, 220. 12 x1-230. Close, modest V with hip drop. I put the belt quite high and focused on upper back pulling the slack before bringing the knees down&forward. All of these reps were gold. I’m excited to see how the changes go next Monday.
Belt squats, oly shoes; 4 x12-125. Getting better at doing these without any hand contact during the reps.
Hanging leg raises; 4 x12-bw. High-knee marching for the first 1-2min of the warmup walk made these feel a lot better with the flexors loosened up in advance.
Supersetted.
SG RDLs; 3 x8-150. A stricter form felt much better after the initial deadlifting of the session. More hamstrings and glutes than back, but that’s fine. It gets hit plenty.
Seated banded crunches; 3 x15-green band per hand. Trying to make these just abs, which is mainly ‘upper’, given the positioning.
Supersetted.
SG Pendlay rows; 3 x8-100. I had the luxury of spacing these sets out. Was ready to puke at this point. Go to 10 reps next week. They feel a lot better than bent over in this slot.
SSB Hatfield reverse lunges; 2 x10-32kg. Did these in flats. Night and day to lunging forward and felt really good. The load was too light, will bump by 10kgs per week until I hit the right RIR. Alternates legs within each set.
Daily walks
1 x30min
Last edited:
Volume upper
106.8
10min walk
2ct paused bench, index on rings; 1 x10-70. 3 x8, 1 x6-90.
Weighted WG neutral pull-ups, full ROM; 1 x10-bw. 4 x10-bw+5kg.
Supersetted.
Seal rows; 3 x11-85.
Medium grip Larsen; 2 x10, 1 x9-80. Hands halfway between knurling and smooth. Might ride this for a max next week to see how the positioning fares against dedicated wide grip.
Supersetted.
GPP WG pull-ups; 3 x10-bw.
GPP band extensions; 3 x15-black band per hand.
Supersetted.
I’m so out of shape for these.
DB curls; 2 x10-DB+12.5 per hand.
JM press; 2 x8-50. Hands on the smooth.
Supersetted.
CG chin-ups, lat bias; 1 x13-bw. I think I’ll stick with these over extra WG work. Pretty much have the wide covered elsewhere in the programming.
JM press; 1 x8-50.
Supersetted.
Neck extensions; 2 x35-25kg. I might work out a way to add more of these in. They just make everything feel better in this rep range and definitely have a carryover to deadlifting and erector hypertrophy.
Lu raises; 2 x8-DB+7.5kg per hand.
Supersetted.
Daily walks
2 x30min
End of day
Chin-ups, full ROM; 5x5-bw. Clustered sets.
106.8
10min walk
2ct paused bench, index on rings; 1 x10-70. 3 x8, 1 x6-90.
Weighted WG neutral pull-ups, full ROM; 1 x10-bw. 4 x10-bw+5kg.
Supersetted.
Seal rows; 3 x11-85.
Medium grip Larsen; 2 x10, 1 x9-80. Hands halfway between knurling and smooth. Might ride this for a max next week to see how the positioning fares against dedicated wide grip.
Supersetted.
GPP WG pull-ups; 3 x10-bw.
GPP band extensions; 3 x15-black band per hand.
Supersetted.
I’m so out of shape for these.
DB curls; 2 x10-DB+12.5 per hand.
JM press; 2 x8-50. Hands on the smooth.
Supersetted.
CG chin-ups, lat bias; 1 x13-bw. I think I’ll stick with these over extra WG work. Pretty much have the wide covered elsewhere in the programming.
JM press; 1 x8-50.
Supersetted.
Neck extensions; 2 x35-25kg. I might work out a way to add more of these in. They just make everything feel better in this rep range and definitely have a carryover to deadlifting and erector hypertrophy.
Lu raises; 2 x8-DB+7.5kg per hand.
Supersetted.
Daily walks
2 x30min
End of day
Chin-ups, full ROM; 5x5-bw. Clustered sets.
Last edited:
Max effort lower
108.4 not really looking forward to cutting down to 104-5ish again but it shouldn’t be too bad stretched out.
10min walk
Buffalo SQ; 1 x5-62.
Buffalo GM; 1 x5-62.
DL to max; 1 x5-70, 120. 1 x1-170, 220, 250. 250 moved well and I wanted 270 but I couldn’t get it to quite break. Still getting used to the higher belt and hip drop at max loads. I still got sucked in and wasted too much time though.
Buffalo SQ to max, oly shoes, ATG; 1 x3-112. 1 x1-152, 162. 152 was ATG through the sticking point. 162 I didn’t manage the eccentric correctly and was high.
DL Back offs; 2 x3-220. Much harder after the ME squatting, which is probably a good thing.
SQ Back offs; 2 x3-122.
Seated DL; 2 x5-220.
Sit-ups, plate behind head; 2 x6-bw+25kg.
Supersetted.
BB hypers, #7, 50deg; 3 x4-130.
Sit-ups, plate behind head; 2 x6-bw+25kg.
Supersetted.
Pendlay rows, heavy; 3 x4-130. Heavy rows are better as bent over.
Hanging leg raises; 1 x12-bw.
Supersetted.
I need to have about an inch apart on my heels for deadlift. And to remember to squeeze my glutes from the start.
Not a terrible session, not a great one. Solid will have to do.
I think I’m going back to doing max+75% work twice a week and then hypertrophy work.
I still need to lean back and get my body weight behind the bar.
Daily walks
2 x30min
108.4 not really looking forward to cutting down to 104-5ish again but it shouldn’t be too bad stretched out.
10min walk
Buffalo SQ; 1 x5-62.
Buffalo GM; 1 x5-62.
DL to max; 1 x5-70, 120. 1 x1-170, 220, 250. 250 moved well and I wanted 270 but I couldn’t get it to quite break. Still getting used to the higher belt and hip drop at max loads. I still got sucked in and wasted too much time though.
Buffalo SQ to max, oly shoes, ATG; 1 x3-112. 1 x1-152, 162. 152 was ATG through the sticking point. 162 I didn’t manage the eccentric correctly and was high.
DL Back offs; 2 x3-220. Much harder after the ME squatting, which is probably a good thing.
SQ Back offs; 2 x3-122.
Seated DL; 2 x5-220.
Sit-ups, plate behind head; 2 x6-bw+25kg.
Supersetted.
BB hypers, #7, 50deg; 3 x4-130.
Sit-ups, plate behind head; 2 x6-bw+25kg.
Supersetted.
Pendlay rows, heavy; 3 x4-130. Heavy rows are better as bent over.
Hanging leg raises; 1 x12-bw.
Supersetted.
I need to have about an inch apart on my heels for deadlift. And to remember to squeeze my glutes from the start.
Not a terrible session, not a great one. Solid will have to do.
I think I’m going back to doing max+75% work twice a week and then hypertrophy work.
I still need to lean back and get my body weight behind the bar.
Daily walks
2 x30min
Last edited:
Max effort upper
107.7
10min walk
Max effort bench, push-up grip width; 1 x10-70. 1 x1-110, 120, 125-fail, 125. Hit 125 the second time around, definitely a true max for today. Probably 3-4s lift.
Back offs; 1 x2-115. 2nd rep was high. After the max, one back off felt enough. Probably should’ve been at 110 for an extra rep or two.
WG neutral pull-ups; 1 x10-bw. 5 x3-bw+25kg. I felt like a load bump rather than taking 20kg to 6-7reps was the way to go and these were all solid. Will add reps for a few sessions.
Supersetted.
Seal rows; 4 x4-100. Approximately shoulder width/push-up grip width. Resetting each rep abs making it explosive. REALLY happy with these today. Time to add reps per set.
OHP; 4 x8-50. I expect it will take a few sessions to settle back into a good groove for these. Im keeping my head and chin aimed up to provide some stability through the upper back and shoulder. Aiming to lower to about chin and then back up. Somewhere around middle-ring fingers on the rings seems to be about right. Index felt a tad too wide and a lot of body-balancing involved.
Supersetted.
Chin-ups with vest; 3 x5-bw+10kg vest.
Deficit push-ups with vest; 1 x10, 8, 8-bw+10kg vest.
Supersetted.
Bent over rows; 3 x10-120. I decided my lower back conditioning and status strength needs to improve. These should do the trick, and they pull the shoulders back into a happy place too. 110 possibly a better starting weight for stricter form and more consistent torso position.
Neck extensions; 2 x30-25kg.
DB curls; 2 x8-DB+15kg per hand. The balance point is at one end of the handle. Something to remember.
Overhead extensions; 2 x15-tight black band per hand.
Giant set.
Daily walks
1 x30min
107.7
10min walk
Max effort bench, push-up grip width; 1 x10-70. 1 x1-110, 120, 125-fail, 125. Hit 125 the second time around, definitely a true max for today. Probably 3-4s lift.
Back offs; 1 x2-115. 2nd rep was high. After the max, one back off felt enough. Probably should’ve been at 110 for an extra rep or two.
WG neutral pull-ups; 1 x10-bw. 5 x3-bw+25kg. I felt like a load bump rather than taking 20kg to 6-7reps was the way to go and these were all solid. Will add reps for a few sessions.
Supersetted.
Seal rows; 4 x4-100. Approximately shoulder width/push-up grip width. Resetting each rep abs making it explosive. REALLY happy with these today. Time to add reps per set.
OHP; 4 x8-50. I expect it will take a few sessions to settle back into a good groove for these. Im keeping my head and chin aimed up to provide some stability through the upper back and shoulder. Aiming to lower to about chin and then back up. Somewhere around middle-ring fingers on the rings seems to be about right. Index felt a tad too wide and a lot of body-balancing involved.
Supersetted.
Chin-ups with vest; 3 x5-bw+10kg vest.
Deficit push-ups with vest; 1 x10, 8, 8-bw+10kg vest.
Supersetted.
Bent over rows; 3 x10-120. I decided my lower back conditioning and status strength needs to improve. These should do the trick, and they pull the shoulders back into a happy place too. 110 possibly a better starting weight for stricter form and more consistent torso position.
Neck extensions; 2 x30-25kg.
DB curls; 2 x8-DB+15kg per hand. The balance point is at one end of the handle. Something to remember.
Overhead extensions; 2 x15-tight black band per hand.
Giant set.
Daily walks
1 x30min
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Volume lower
Plan;
15min walk
SSB SQ; 1 x10-32.
SSB GM; 1 x10-32.
DL; 1 x5-70, 120. 1 x1-170, 220, 240. Got a good slack pull on 240 but quite fatigued and didn’t have the explosiveness for 250.
Back offs; 10 x2-200.
I’m probably better off just sticking with clustered singles here. I’m still getting into my knees too much at the break. Hopefully SLDLs will do something to address that.
SSB SQ; 4 x5-102. Eh, back to high volume belt squats in this slot.
SLDL; 2 x10-150. Felt hard and great. Will force myself to stick with these for a bit.
Sit-ups, plate behind head; 2 x10-bw+20kg. I’m cuing myself to pull my body together like a spring. Takes away any discomfort due to technique.
Supersetted.
SSB reverse lunges; 2 x10-52.
Sit-ups, plate behind head; 2 x10-bw+20kg.
Supersetted.
SG pendlay rows; 2 x10-100. Holding these for a moment then doing the rep, bar into chest.
Hanging leg raises; 2 x12-bw.
Supersetted.
Takeaways;
Going back to clustered DL singles and practicing slack pulls and the break.
Belt squats better than SSBs for fitting in work.
SLDLs are hard but a very effective stimulus.
Daily walks
1 x30min
Plan;
15min walk
SSB SQ; 1 x10-32.
SSB GM; 1 x10-32.
DL; 1 x5-70, 120. 1 x1-170, 220, 240. Got a good slack pull on 240 but quite fatigued and didn’t have the explosiveness for 250.
Back offs; 10 x2-200.
I’m probably better off just sticking with clustered singles here. I’m still getting into my knees too much at the break. Hopefully SLDLs will do something to address that.
SSB SQ; 4 x5-102. Eh, back to high volume belt squats in this slot.
SLDL; 2 x10-150. Felt hard and great. Will force myself to stick with these for a bit.
Sit-ups, plate behind head; 2 x10-bw+20kg. I’m cuing myself to pull my body together like a spring. Takes away any discomfort due to technique.
Supersetted.
SSB reverse lunges; 2 x10-52.
Sit-ups, plate behind head; 2 x10-bw+20kg.
Supersetted.
SG pendlay rows; 2 x10-100. Holding these for a moment then doing the rep, bar into chest.
Hanging leg raises; 2 x12-bw.
Supersetted.
Takeaways;
Going back to clustered DL singles and practicing slack pulls and the break.
Belt squats better than SSBs for fitting in work.
SLDLs are hard but a very effective stimulus.
Daily walks
1 x30min
Last edited: