2016 Log

Volume upper and GPP lower


107.5 right shoulder joint feeling inflamed again, not lifting related but due to bad positioning at the desk. Waiting for a swoosh-drop in bodyweight over the next week.


Max bench, rings between index and middle fingers; 1 x10-70. 1 x1-115, 130kg-fail. Paused and sunk it on the chest for a moment, didn’t have enough power into the sticking point. Maybe could have gone RPE11 but the heavy negative on the way down is probably just as valid a training effect. I’ve noticed that pushing my ribs and chest up ‘too high’ seems to cause a drop off, due to too much pec stretching for max strength out of the bottom.

Back offs, full pause; 2 x10, 1 x7-90. Tried different feet positioning on the last set and it was horrible.

Weighted Chin-ups, vest; 1 x10-bw. 5 x7-bw+10kg. Last two reps were shit. Sticking to the belt and saving vest for other stuff.
Supersetted.


Seal rows, explosive, reset; 3 x92.5-8. Found my stride in the third set, first two sets not fantastic. I need to remember to extend everything and a proper full reset.
Push press; 3 x60-8. Felt good albeit grumpy right shoulder capsule.
Supersetted.


GPP SSB GMs; 3 x20-72. Lots of fatigue from yesterday. I had meant to eat more carbs but the evening became busy. Felt it on these as a result.
GPP Front SQ; 3 x10-50. Did the third set as zercher and will keep it that way moving forward. Better suited to purpose and the carryover to everything else feels more relevant.
Supersetted.


GPP Step-ups, flats, vest, high box; 3 x10-bw+10kg vest.
GPP hypers; 3 x20-bw+10kg vest.
Supersetted.


Really solid, informative session. The experiment is to see what impact high volume hypers with hamstring emphasis have on knee health and DL performance, once I’ve adjusted to any initial recovery impact.


Daily walks
1 x15min
1 x30min
 
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Upper GPP and arms


108.0 hamstrings feeling it this morning, which was expected. Generally feeling fatigue, will get some earlier shuteye tonight.


Deficit Push-ups; 5 x16-bw.
WG Inverted rows; 5 x16-bw.
Banded abs; 4 x20-green band per hand. These felt a bit off on the lower back, which could be due to form or equally accumulated fatigue. Will see how it pulls up.
Giant set.


DB curls; 3 x10-DB+10kg. Went lighter and stricter, chin-ups yesterday hit biceps harder with loading.

Band pressdowns; 5x15-black band. Using one band draped over the chin-up bar. Gets exponentially harder towards lockout.
Supersetted.


Daily walks
1 x30min
1 x15min
 
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Max effort lower


108.5 high salt yesterday, mirror confirming things are progressing well. Hips/lower back still a bit sore from Saturday’s banded abs but should be ok once some blood is pumped through. The general fatigue from Friday is giving me pause on including lower-GPP, but I’ll give it a few more weeks to allow for adaptation. I definitely need more sleep either way, that’s been off for a solid two weeks now.

10mins wake up walk


DL to max; 1 x5-70, 120, 170. 2 x1-220. 1 x1-240. 270kg-fail. Couldn’t break it. I figured I have I might have one heavy pull in my today through the fatigue so went for 270. Not sure if 260 would’ve been there, 250 would have based on 240. Will come in more rested next week.


CB LBBSQ to max; 1 x5-60. 1 x1-110, 150. A good starting point. I rushed the descent a bit but stroked depth ok.


DL backoffs; 3 x2-220. Slack pull gone to shit right now with the fatigue. Flexors can’t pull the hips up and hamstrings have nothing.


CB SQ back offs; 2 x5-110. Finding my technique with a wide stance.


Seated DL, box +8 mats; 3 x5-220.


Bent over rows; 3 x6-140.
Sit-ups, plate behind head, bent knees; 2 x10-bw+20kg.
Supersetted.


Daily walks
2 x30min
 
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Max effort upper


106.9

10min wake up walk

Max bench, pinkies on rings; 1 x10-70. 1 x1-110, 120, 125. Solid pauses on the first two and rode the stretch reflex on the 125. Fairly happy with it given it’s not my strongest leverage position. Still fighting the instinct to raise my rib cage and being mindful to row down.
Back offs, sink-pause-press; 1 x3-110.

Weighted WG neutral pull-ups; 1 x10-bw. 4 x4, 1
x3-bw+25kg.
Supersetted.


Seal rows, explosive, reset, heavy; 2 x3-110. Just a bit lazy with loading the weights and wanted to see how this load felt. Likely back it down to 102.5 or 105 next week.
OHP, pinkies on the rings, heavy; 2 x4-70.
Supersetted.


Dips, pause at bottom; 1 x3-bw. Stopped as shoulders were not enjoying it.
Skullcrushers, narrow grip, locked shoulders; 2 x10-30. These were good but might need wrist wraps.
Chin-ups; 3 x6-bw+15kg.
Supersetted.


Neck extensions; 1 x30-25kg. Need more of these.


Solid session, changes to come though;

OHP —> Larsen Press.
Dips —> Skullcrushers.

More neck work and giant sets with hanging leg raises after the first superset (somehow).


Daily walks
1 x15min

Evening GPP
Pull-ups; 3x10-bw
Push-ups; 3x10-bw
10min
 
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Volume lower


107.5

10min walk


DL, clustered singles; 1 x5-70. 1 x1-120, 170, 220. 10 x1-230. Tried a close || stance and it felt a lot gentler on the hips and SI. A bit more explosive with more quads and knees going forward obviously, I might give it a spell for a bit.


SSB Box squats; 1 x10-82. 2 x10-102. Did not love how these felt on my back and will go back to a squat without the box next week.


BB hypers, #6, 50; 3 x10-100. Needn’t week I need to lower the weight and do these at #5 for greater hamstring emphasis. It burns but it’s necessary
Sit-ups, plate behind head, bent legs; 3 x15-bw+15kg.
Supersetted.


Power rows; 3 x8-120. I feel like these will help with leg drive and back strength out of the slack pull. Time will tell. I’ll need to make sure I’m not getting jerked back down or might aggravate/injure the lower back, but excited to see how this goes.
Hanging leg raises; 3 x15-bw.
Supersetted.


Daily walks
1 x15min

Afternoon
FID bench leg curls; 3 x15-20kg.
FID bench leg extensions; 2 x20-20kg. Definitely too light.
Supersetted.
 
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Upper volume and lower GPP


107.0

10min wake up walk


Max bench, close grip, thumbs one inch from smooth; 1 x10-70. 1 x1-110, 120. Solid ME rep, sunk in and exploded it out of the gates.
Back offs; 3 x10-80. Good reps for these, nice pauses and leg drive.

Seal rows, full reset, explosive, volume; 1 x10-70. 5 x10-90. Was tempted to go to pendlays here but the first set was very explosive and with a momentary hold up top, so I left them as is, glad I did.
Supersetted.


Chin-ups; 3 x10-bw.
30deg Incline bench, pinkies on rings, paused; 2 x10, 1 x9-70. Need to set the j-hooks up in advance next session. Cost me some time.
Supersetted.


Seated deadlifts, volume, box +10mats; 3 x12-150. Love these, going to keep them in here.
GPP Belt squats, flats, squat stance; 3 x20-100. Basically using my old LBBS stance from straight bar days. The intent is to hit some hypertrophy stimulus, while building capacity and getting my hips going through the positioning again for reps.
Supersetted.


GPP Step-ups, flats, box +12mats; 4 x10-bw.


Daily walks
1 x15min

Evening 10min GPP
Pull-ups; 3 x10-bw.
Push-up; 2 x10-bw.
 
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Rest day


108.4 water and sodium intake significantly higher yesterday


Daily walks
2hrs shopping centre
1 x15min
Very high NEAT
Hanging leg raises; 3 x15-bw.
 
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Max effort lower


107.6 feeling close to rested, woke up a bit early though at least slept through to that point.

10min wake up walk


DL to max; 1 x5-70, 120, 170. 1 x1-220, 240, 250, 260. 260 probably wasn’t there today but I wanted it pretty bad. No sticking point, just had to commit to the break. Continuing with V and leveraged slack pull as I have difficulty engaging my glutes effectively using ||. High belt position continues.


Buffalo SQ to max; 1 x5-62. 1 x1-102, 132, 152. Left knee has a bit of inflammation and did not enjoy hitting depth, got it done though. Belt was maybe a bit off.


DL backoffs; 2 x2-220. Just some slack pull practice, trying to keep some ‘volume-freshness’ in the tank for Thursday’s.


Buffalo SQ backoffs; 2 x2-132. Looking down made a big improvement, will try to remember this next week.


Bent over rows, , pinkies one inch from rings, DL stance, full ROM; 3 x5-140. These were fantastic. I’ll keep these details going forward.


SSB SQ, close stance, oly shoes; 3 x5-102.
Hanging leg raises; 3 x15-bw.
Supersetted.



The close stance squat with heels took away any knee pain, so I guess that’s the path to stay on. Power squatting just seems to ultimately piss off my left patella no matter what.


A pretty satisfying session. I had extra time sue to unintentionally get waking up too early so I’ll have to be stricter with DLs next week.

270 is not far off right now.

I keep coming back to working further on a less round back version like I was doing years ago when I first hit 300. More legs, less back. Might do it on Thursdays


Daily walks
2hr beach and trail walk
 
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Max effort upper


107.6 lots of off-plan food yesterday, so there will be salt bloating to come off a bit too.

10min wake up walk


Max bench, index finger on rings; 1 x10-70. 1 x1-110, 120, 130. A shit top rep. Cut short, full grind, butt off the bench. Basically just didn’t want to have to unload and re-rack. My bottom range strength needs a lot of work. 120 was a solid pause and press.
Back offs, sink-pause-press; 2 x3-110. Figured out on the last set that I put my arch too high again.


WG weighted neutral pull-ups; 1 x10-bw. 4 x4-bw+25kg.
Supersetted.


Seal rows, heavy, explosive, full reset; 2 x4-105. 1 x5-100. Gotta lower the weight and ego on these due to Monday-rowing fatigue.
Bench back offs cont.; 3 x3-110. I decided more benching practice was needed before another press variation.
Supersetted.


Weighted chin-ups; 2 x6-bw+15kg.
Band pressdowns: 2 x10-doubled black band.
Supersetted.

Cut short.

Neck extensions;


Daily walks
1 x30min

Evening

Myo reps

Push-ups; 10+5+5+5+5+5
Pull-ups; 10+5+5+5+5+5
Supersetted.
 
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Volume lower


108.2 salt impact and bulky food intake up yesterday. Once it clear the gut I expect I’ll be into 106s this week.

10min wake up walk


DL, clustered triples volume, || stance, row positioning slack pull; 1 x10-70. 1 x5-120, 170. 8 x3-200. These were great. Getting my weight behind the bar and properly anchored hips to maximise the slack pull from setting the back will be important for me to remember.


Belt squats, close stance, oly shoes, knees forward; 3 x10-125.
Neck extensions; 3 x30-25kgs.
Supersetted.


SG axle bar hypers, 50deg #5; 3 x13-80kg. All in the hammies. Will take all sets closer to failure next week. Went to RIR2iah range today.


SSB Step-ups, oly shoes, box only no mats; 2 x10-32kg.
Sit-ups, plate behind head; 2 x10-bw+15kg.
Supersetted.


Pendlay rows, DL starting position; 2 x8-120. Felt great and will bump the reps up next time.
Sit-ups, plate behind head; cut short.
Supersetted.


This was an awesome session. I’d like one more set across of the accessory work and obviously time to complete abs.

Will roll this over next week.


Daily walks
1 x30min
 
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Volume upper


107.0

10mon wake up walk


Max buffalo bench, thumbs to smooth; 1 x10-72. 1 x1-102, 112. Solid max with the longer ROM. Not quite a grind, probably had 2.5 left in the tank.
Back offs; 1 x10-77.

Seal rows, full reset, explosive; 1 x10-70. 4 x10-92.5
Supersetted. Didn’t have the juice for 5 work sets today within the allotted time. 4 is probably enough regardlsss.


CG Buffalo Larsen press; 3 x10-72.
Chin-ups; 3 x10-bw.
Supersetted.


Seated deadlifts, box+10 mats; 3 x10-150. The first set still sucks a bit. Something to focus on.

Hanging leg raises; 3 x15-bw. Trying to do mind-muscle ‘crunch’ cue to keep this on the abs and not about the flexors, therefore minimise impact on lumbar and S.I. joint.
Supersetted.


Cut short.

DB curls
Skullcrushers;
Supersetted.


Daily walks
1 x30min
1 x15min


Evening

Myo reps:
Push-ups; 11+5+5+5+5+5
Pull-ups; 11+5+5+5+5+5
Supersetted.
 
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Rest day


109.3 massive sodium bloat from party food. Dropping intake today to balance it out and sodium will pass over 2-3 days.


Daily walks
4hrs low pace adventure park
 
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Max effort lower


107.4 much better.

10min wake up walk


DL to max, || stance, row slack pull; 1 x10-70. 1 x5-120. 1 x1-170, 220. This was just so slow I decided to move off it then and there. V stance; 1 x1-240, 250. Close ||, Strippcamm slack pull; 1 x 260. The attempt at 260 with a V just felt shit. Decided I’d take a crack with close || again and it felt really good. It seems ‘easier’ to get positioning right and moves the load onto mid-upper thoracic, which is my strongest section.


CB SQ to max, knees forward, oly shoes; 1 x5-70. 1 x1-120, 150, 160. Felt way too easy so I just kept going lower until I couldn’t. Not that far off last year’s max of 180. Need to set the bar higher in the rack next time.


CB GMs; 3 x10-120.


Bent over rows, DL stance, pinkies to rings; 3 x5-145.
Sit-ups, plate behind head, bent knees; 3 x10-bw+15kgs.
Supersetted.

I wasted a bit of time being slack today but still mostly productive.

Thoughts;
-DL back off work should stay
-RDLs over CB GMs, simply for time efficiency.
-4th round of the superset at the end

Daily walks

1 x30min

Evening
SG BB hypers, #5 50deg; 3 x10-90.
 
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Max effort upper


106.9

10min wake up walk


Max bench, close grip; 1 x10-70. 1 x1-100, 110, 120kg-fail. Misgrooved it. CG is a lot of balancing act with my arm length. Something to work on.
Back offs; 2 x3-100.

Weighted WG neutral pull-ups; 1 x10-bw. 2 x5, 3 x4-bw+25kgs. Failed the final rep of 5th set about 1/2-3/4 of the way up. Happy to hit 5 reps for the first two sets.
Supersetted.


Seal rows, heavy, full reset, explosive; 2 x4-102.5. 2 x6-95. Decided to be honest with the load, doing these after Monday’s rows is doing them in a very fatigued state. Progression is likely to be in the 6-10 range at a lower load increment, with reps before weight.
Bench backoffs continued; 4 x3-100.
Supersetted.


Weighted chin-ups; 3 x6-bw+15kgs.
Skullcrushers; 3 x10-30kg. Keeping elbows and upper arms as locked as possible.
Supersetted.


Neck extensions; 2 x30-25kg.
Lu raises; 2 x10-5kg+DB per hand.
Hanging leg raises; 2 x15-bw.
Giant set.


A good session but I think I need to do the backoffs and accessory work into higher rep ranges.


Daily walks
2 x15min


Evening GPP 15mins
Push-ups; 3 x10-bw
WG pull-ups; 3 x10-bw
Hanging leg raises; 3 x10-bw
Giant set.
 
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Rest day

106.9


Daily walks
2 x30min

Big food day for lil miss’ birthday. Probably a minor weight setback but life is for living.
 
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