2016 Log

Max effort lower day


110.6 high feeling of general tiredness today. Busy family weekend and NEAT activity was high, especially towards the back end of Sunday.

5min knees up marching, 5min wake-up walk


DL to max, medium—V, heels focal point; 1 x5-70, 120, 170. 1 x1-220. 8 x1-250. Took a few reps for the slack pull to start making sense. Should have kept the singles at 230 and 240. I seem to benefit from them at this early hour.


Buffalo SQ to max, close stance, oly shoes; 1 x5-72. 1 x1-122, 152, 172. Speed was fine but didn’t hit depth. Probably 2-3 inches high. The load was ok on my back, so I can keep working on it. Above this is PR territory for this bar.
Back offs; 1 x4-122@7.


SG axle hypers, #8 50deg; 3 x10-100.
Standing banded crunches, bar behind legs; 3 x30-IE blue band.
Supersetted.


Daily walks
1 x30min
 
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Max effort upper day


110.4 left shoulder/collarbone still not in the correct place. Functional but uncomfortable.

5min wake-up walk


Bench, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135@9.5-10(non grinder), 140@11. Didn’t quite touch and it took about 5-6seconds but it’s also not that far off being there.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x5-bw+5kgs. 5 x3-bw+20kgs@9.5, @9.5, @9.5, @9.5, @9.5.
Supersetted.


Bench, cont.; 3 x2-120@9, @9, @8.
Chin-ups; 3 x11-bw.
Supersetted.


Busy day, kept it short.


Daily walks
Nil - work schedule.
 
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Volume lower day


110.8

5min knees up marching, 5min wake-up walk


DL, minor close-V, slack pull; 1 x5-70, 120, 170. 1 x1-220. 5 x3-230.


LBBS, Buffalo; 1 x5-72. 3 x5-122. Dump truck training. Probably around RPE6-7. Can bump the weight next week.


RDLs, beltless, DL stance; 2 x8-170.
Standing banded crunches, bar behind legs; 2 x30-IE blue band.
Supersetted.


Belt squats, sissy squat style; 2 x15-100.
Standing banded crunches, bar behind legs; 2 x30-IE blue band.
Supersetted.


Daily walks
1 x15min
 
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Volume upper day


111.9 seems a bit high but definitely added both good and bad weight over the past month.

5min wake-up walk


Bench, index on rings; 1 x10-70. 4 x6-110@9, @8.5, @8, @9.
Pull-ups, 45deg pronated; 5 x12-bw.
Neck extensions; 3 x25-25kgs.
Giant set.


Widest grip bench, flat back; 3 x15-70.
Seated DL, box +6mats +6 EVA; 3 x10-170.
Supersetted.


Chin-ups; 2 x10-bw.
Lateral plate raises; 2 x20-10kg per hand.
Overhead band extensions; 2 x20-purple band.
Giant set.


Hanging leg raises; 2 x20-bw.



Daily walks
1 x30min
 
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Max effort lower day


Skipped weigh-in. Cut starting today. Building volume modestly while I take tapers down. Big work stress today and fatigue from weekend is again high.

5min knees up marching


DL to max, close-minor V, heels focal point; 1 x5-70, 120, 170. 1 x1-220, 230, 240, 250, 260. Pretty smooth but didn’t want to waste forever at an attempt at 270.
Back offs; 2 x3-170+IE red shorty band.


Buffalo SQ to max, close stance; 1 x5-72. 1 x1-122, 152@8. Left it there. Thinking I will drop this and stick to once a week back squatting on Thursday’s.


SG axle hypers, #7 50 deg; 3 x9-100. Moves to #7 setting for better positioning to avoid the handles.
Standing banded crunches, bar behind legs; 3 x30-IE blue band.
Supersetted.


Belt squats, sissy squat style; 2 x10-125.
CG axle hypers, #1 50deg, lower back emphasis; 2 x25-50. Load bump for these. Something more challenging to build true endurance.
Supersetted.


Pulling in for the slack pull is such a touch and go proposition. I think I prefer the bottom-up approach that I was hitting 250 for 5-6 reps with.


Daily walks
1 x30min
 
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Max effort upper day


111.4 woke up slightly hungry, which is a start at least

10min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135@9.5, 135@9, 135@10. First wasn’t so good, the next two were pretty solid.

Chin-ups; 1 x10-bw. 1 x5-bw+5kgs. 6 x4-bw+20kgs@8, @8.5, @8, @8, @9, @9.5. Felt great to have these back in.
Supersetted.


Bench, cont.; 2 x8-100@9.
WG pull-ups, lean back, gorilla grip; 2 x8-bw.
Supersetted.
Took it easy on pace. Could do 4 sets in future.


Hanging leg raises; 1 x15-bw.


Daily walks
2 x15min
 
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Volume lower day


112.1 assuming this is sodium related given the calorie drop over past few days.

5min knees up marching, 5min wake-up walk


DLs, || stance; 1 x5-70, 120, 170. 3 x10-200.


SSB SQ; 3 x10-82.


SSB GMs, beltless; 3 x10-112. Better ROM without the belt.


Zercher SQ, buffalo bar; 3 x10-72.
Standing banded abs, mats behind heels; 3 x25-IE blue band.


Belt squats, sissy squat style; 2 x20-100
Standing banded abs; 2 x25-IE blue band.


Zercher hinge, buffalo bar; 2 x10-72. Gotta build capacity.


Daily walks
Nil, work schedule
 
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Upper volume day


112.1

10min wake-up walk


Bench, index on rings; 1 x10-70. 3 x6-110@8, @7, @7, @7. Touch wood but form is holding across the sessions.
45deg pull-ups; 5 x12-bw.
Neck extensions; 4 x25-25kgs.
Giant set.


WG bench; 3 x15-80.
Pendlay rows; 3 x10-110.
Supersetted.


WG pull-ups; 2 x10-bw.
Plate raises; 2 x20-10kg per hand.
Overhead extensions; 2 x25-purple band.
Giant set.



Daily walks
3 x15min
 
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Max effort lower day


112.7 - sodium and fibre was sky high yesterday but hunger starting to set in overnight, so am not too worried.


5min knees up marching, 5min wake-up walk


DL to max, || stance, flat back; 1 x10-70, 120. 1 x5-170, 220. 1 x1-250. Moved about 8ish. Didn’t want to spend a lot of time maxing. Just about getting in the heavy top single and working in the return to this motor pattern.


LBBS, buffalo; 1 x5-72. 3 x5-122.


SLDL, beltless; 2 x8-150.


Belt squats, sissy squat style; 2 x10-125.
SG axle hypers, #7 50deg; 2 x10-100
Standing abs, mars behind heels; 2 x30-IE blue band.
Giant set.


Daily walks
4 x15min
 
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Max effort upper day


111.6

10min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135, 135. A little pop for the second rep at 135 but reflecting back, I don’t think I was lowering far enough down the torso. Still, strength held up. Have to like that.

Chin-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x3-bw+25kgs@9, @9, @9, @9.5, @9.5.
Supersetted.


Bench, cont.; 3 x8-100.
WG pull-ups; 3 x10-100.
Supersetted.




Daily walks
5 x15min
 
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Volume lower day


111.3 picked up a respiratory infection.
Nothing too bad but feeling shit all the same.

5min knees up marching, 5min wake-up walk


DL, || stance; 1 x10-70, 120, 170. 15 x1-220.


SSB SQ, beltless; 3 x10-82. Load bump next week, plenty in the tank.


SSB GMs, beltless; 3 x6-132. Didn’t have the lung power to go the distance. Should be fine next week.


Belt squats, sissy squat style; 2 x10-125.
Standing abs, mats behind heels; 2 x25-IE blue band.
Supersetted.


Zercher SQ; 2 x10-70.
Standing abs, mats behind heels; 2 x25-IE blue band.
Supersetted.


Zercher hinge; 2 x10-70.
Standing abs, mats behind heels; 2 x25-IE blue band.
Supersetted


Daily walks
1 x30min
 
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Upper volume day


111.3

10min wake-up walk


Bench, index to rings; 1 x10-70. 3 x7-110@7, @7.5, @7.5, @8.
45deg pull-ups; 5 x12-bw.
Neck extensions; 3 x25-25kgs.
Giant set.


WG pause bench; 2 x10-80. 2.5 load bump next week.
Pendlay rows; 2 x8-120. Very taxing today with the respiratory issue.
Supersetted.


JM press; 2 x10-40.
WG pull-ups; 2 x12-bw.
Supersetted.


DB front raises, alternating; 3 x10-DB+10kgs.


Lateral plate raises; 2 x20-10kgs per hand.


DB curls, supinated; 1 x15-DB+10kgs.
Overhead band extensions; 1 x20-purple band.
Supersetted.


Daily walks
1 x15min
 
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Max effort lower day


110.8


5min knees up march, 5min walking


DL to max, || stance; 1 x10-70, 120. 1 x5-170, 220. 1 x1-250, 270@9.5. Took a few attempts. I set up closer to the bar with knees over it for hip proximity and more quads, and got there with bottom-up. Will try to remember to stick with that. Great bar bend on the slack pull.


LBBS, buffalo; 1 x5-72, 122, 132, 132.


SLDL, beltless; 2 x8-170.


Belt squats, sissy squat style; 2 x10-125.
Standing abs, bar behind legs; 2 x25-IE blue band.
Supersetted.


SG Axle hypers, #7 50deg; 2 x13-80. Aiming for the pump.
Standing abs, bar behind legs; 2 x25-IE blue band.
Supersetted.


CG Axle hypers, #1 50deg, lower back emphasis; 1 x20-80. Going to do more of these. They made everything feel a lot better and great stimulus:fatigue profile.



Daily walks
4hrs
 
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Max effort upper day


111.3 lots of sodium and fibre.


5min wake-up walk


Bench to max, index to rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135@9.5, 135 FAIL. The first one was good with a clean touch. The second went too far forward and I let it down early rather than try to go @11.
Chin-ups; 1 x-10-bw. 1 x5-bw+15kgs. 5 x2-bw+30kgs@9, @9, @9.5, @9.5, @9.5. Happy with these. Build up reps from here.
Supersetted.


Larsen bench; 3 x7-100.
WG pull-ups, lean back, gorilla grip; 3 x11-bw.
Supersetted.



Daily walks
1 x30min.
 
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Volume lower day


110.3

5min knees up March, 5min wake-up walk


DL, || stance, bottom up slack pull; 1 x10-70, 120. 1 x5-170. 4 x5-220. Load bump next week. Largely feeling good, leg drive building nicely.


SSB SQ, beltless; 3 x8-92.


SSB GM; 3 x7-132. Getting the groove back. Will continue to build reps.


Zercher SQ; 2 x8-82. Build the reps back up.
Standing abs, bar behind legs; 2 x25-IE blue band.
Supersetted.

Zercher hinge; 2 x10-72. Need to keep a wider elbow hold position on these to fully flex down. Too narrow is limiting. Opposite of a zercher squat.
Standing abs, bar behind legs; 2 x25-IE blue band.
Supersetted.


SSB hatfield pump squats; 1 x20-32. Felt really good. Letting knees go forward and heels come up.


Daily walks
1 x15min
 
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Volume upper day


110.5 left clavicle area seems to have stalled in its comfort improvement. Hopefully at some point the relevant tissue will slip back into better alignment.

5min wake-up walk


Bench, index on rings; 1 x10-70. 2 x8, 1 x6-110@9, @8, @8.
45deg pull-ups; 4 x13-bw.
Neck extensions; 3 x25-25kgs.
Giant set.


Bench, cont.; 3 x6-110@8, @8, @6.
Seated DLs, box +6mats&6EVA, reset reps; 3 x10-170.
Supersetted.


JM press; 2 x12-40.
WG pull-ups, lean back, gorilla grip; 2 x12-bw.
CG axle hypers, #1 50deg; 2 x15-90. I want to build reps at this weight rather than load. 80kg felt a bit light, 90 a little heavy but that could be the fatigue from seated DLs.
Giant set.


Daily walks
1 x15min
1 x30min
 
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Max effort lower day


110.0 feeling the residual fatigue from 20k+ steps on Saturday and an activity uptick in general, but overall it feels good to be gradually becoming more active and bringing the mass back down.

5min knees up march, 5min wake-up walk


DL, || stance, beltless; 1 x10-70, 120. 1 x5-170. 1 x1-220, 230, 240, 250@8.5. Really smooth with more in the tank.


LBBS, buffalo; 1 x-72, 122, 132, 142@6-7.. Will add in a 4th workset next week. Started a little late today.


SLDL, beltless; 2 x8-180. Maybe up to ten reps next week if my lungs are back to usual following this prolonged infection.


CG axle hypers, #1 50deg; 2 x20-90.
Standing abs, bar behind legs; 2 x25-IE blue band.



Daily walks
1 x15min
 
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