2016 Log

Upper focused assistance day


111.4 work stress continuing to pile up but doing better than last week.

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


Incline press, pinkies on rings; 1 x10-70. 3 x5-110@8.5, @9, @9.


CG chin-ups, max-stim protocol; 1 x5-bw. 15 x1-bw+25kgs. Shorter spacing and better speed than last week. Probably will set it as a 10-12min time and go by # of completed reps before bumping load. Maybe the min-max thresholds are 15 & 20 reps.


Nightmare DLs, , || stance, 2pump&rep; 1 x1-70, 120, 170. 2 x1-170+IE red shorty bands.


DB preachers; 3 x7-DB+13.75kgs.
Triceps press; 3 x7-60kgs.
Belt squats, knees forward, 6mat deficit; 2 x5-125.
Neck extensions; 2 x20, 1 x15-30kgs.
Giant set.


Daily walks
1 x60min
 
Last edited:
DL focused day

112.0 right flexor/hip is really unhappy. Just waiting for whatever is out of whack to flip into place. Heavily fatigued from work stress.

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


DL to max, || stance; 1 x5-70, 120. 1 x1-170, 220, 230, 240, 250, 260, 270@9.5, This was an inevitable grinder. Never doubted I’d make the rep but it just took a while. Classic endorsement of fatigued state. 280 might be there next week or the following.

Back off set; 1 x4-230@RIR3.


Seated DL, box+6mats&6EVA; 2 x5-230.


Push press, pinkies on rings; 2 x4-70. Will slowly add reps. This is mainly about some extra work at this grip width, and maintaining mobility thru the ROM.


Jefferson curls, 12mats; 2 x8-130.


Leg extensions;2 x15-40.
Leg curls; 2 x12-30.
Sit-ups on bench, legs locked, plate behind head; 2 x10-bw+10kgs.
Giant set.


Daily walks
1 x30min
 
Last edited:
Bench focused day


111.6 have hit that soldier-on spot.

10min wake-up walk


Bench, pinkies on rings, EMOM clustered singles: 1 x10-70. 1 x3-120. 6 x1-130. Better than last weeks lots of room to improve bar path. Floor press might be worth a sub-in somewhere, even if just for reps.


Chin-ups, EMOM clustered singles; 1 x5-bw. 1 x3-bw+20kgs. 8 x1-bw+40kgs.


Incline press, index on rings; 3 x5-110@8.5, @8.5,
WG Chin-ups; 3 x5-bw+15kgs@9, @9.5,
Supersetted.


Band pressdowns to failure; 1 x16-IE blue band, moderate resistance.
Reverse SSB curls; 1 x10-32-15kgs.
Supersetted.



Daily walks
1 x15min
 
Last edited:
Lower focused assistance day


111.6

10min wake-up walk


Block pulls, slightly closer || stance, 6-mats, clustered top set; 1 x5-70, 120. 1 x1-170, 220, 250. 6 x1-270. Nice and strong, slightly narrower stance felt good.


SSB SQ, sleeves, clustered triples; 1 x3-82, 132, 162@8, 162@8, 162@8.


BB rows; 4 x5-150.
Dead pin bench, pinkies to rings; 1 x5-70. 3 x3-100.
Supersetted.


CG hypers, #8 50deg; 2 x8-100. Too heavy, back down to 90kgs for rep sessions.
Sit-ups on bench, legs locked, plate behind head; 2 x10-bw+10kgs.
Supersetted.


Daily walks
2 x15min
 
Last edited:
Upper focused accessories day


Forgot weigh-in

10min wake-up walk


Incline bench, index on rings; 1 x10-70. 3 x5-110@8, @8, @8.5. Load bump to 112.5 next week.


CG chin-ups, max-stim protocol; 1 x5-bw. 15 x1-bw+25kgs. Thinking on the best way to progress this one.


Nightmare DLs, 2pumps&rep; 1 x1-70, 120, 170. 4 x1-170+IE shorty red bands.


DB preachers; 3 x8-DB+13.75kgs.
CG bench press, paused, thumbs to smooth; 3 x6-90.
Belt squats, knees forward, OLY shoes, 6mat deficit; 3 x5-125.
Neck extensions; 3 x20-30kgs.
Giant set.


Daily walks
1 x15min
 
Last edited:
DL focused day


112.5 brought forward a day due to overnight trip with family tonight. Feels higher, probably due to specific foods yesterday and fairly full gut.

10min wake-up walk


DL to max, slightly closer || stance; 1 x5-70, 120. 1 x1-170, 220 (hook), 230, 240, 250, 260, 270@10 speed. A confident grinder. 280 would’ve been there at similar RPE-speed on another days rest.

Back off set; 1 x4-240. Emphasis on bar bend. Felt reasonably ok.


Seated DL, box+6mats&6EVA; 2 x5-240.


Push press, pinkies to rings; 2 x4-70. Build reps next week.


Jefferson curls, 12 mats; 2 x6-140. Build reps next week.


Leg extensions; 2 x15-40.
Leg curls; 2 x12-30.
Sit-ups on bench, legs locked, plate behind head; 2 x12-bw+10kgs.
Giant set.


Daily walks
2 x15min
 
Last edited:
Bench focused day


112.2 day one of a 5kg cut objective. Just focusing on calories to begin with. I am exhausted this morning, so will have to moderate expectations on performance due to fatigue impact.

10min wake-up walk


Bench, pinkies to rings, EMOM singles; 1 x10-70. 1 x1–120. 7 x1-130. Springy but didn’t have the recovery today in order to hold a pause.


Chin-ups, EMOM singles; 1 x5-bw. 1 x3-bw+20kgs. 8 x1-bw+40kgs. Best so far. Will consolidate over the next few sessions then bump load.


Incline press, index on rings; 3 x4-112.5@9, @9.5, @10.
WG chin-ups; 3 x5-bw+15kgs@9, @9.5, @10.
Supersetted.


Daily walks
1 x15min
 
Last edited:
Lower focused accessories day


111.8

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


Block pulls, closer || stance, 6mats, clustered singles; 1 x5-70, 120. 1 x1-170, 220, 250, 270, 290, 290, 290. The 290s were grindy but delivered the strain-stimulus I need. There may be value in increasing the total volume.


SSB SQ, sleeves, clustered triples; 1 x3-82, 132, 162@7, 162@7, 162@7. 5kg bump next week.


BB rows; 4 x6-150.
Dead bench, midpoint of knurling and rings; 1 x5-70. 3 x3-110.
Supersetted.


CG axle hypers, chin tucked, #8 50deg; 3 x10-90. Felt a bit light, maybe persevering for a few weeks at 100 is better.
Sit-ups on bench, legs locked, plate behind head; 3 x10-bw+15kgs.
Supersetted.


Daily walks
Nil, struggling for time this week.
 
Last edited:
Upper focused accessories day


111.8

10min wake-up walk


Incline bench, index on rings; 1 x10-70. 3 x4-112.5@8, @8, @9.5.


CG chin-ups, max-stim protocol; 1 x5-bw. 15 x1-bw+30kgs. Last rep was a grinder/@10, telling me I’m in the right spot.


Nightmare DLs, 2pumps&rep; 1 x1-120, 170. 4 x1-170+IE shorty red band.


Harness-lever GMs, 14 chain links; 1 x10-50 (setup set). 1 x15-75. Will look to do 2 sets of these at a near-failure RIR. Smashed the back perfectly.


DB preachers; 3 x6-DB+15kgs.
CG Larsen bench, thumbs to smooth; 3 x7-90.
Belt squats, knees forward; 2 x7, 1
x10-125.
Neck extensions; 2 x20, 1 x15-30kgs.
Giant set.



Daily walks
1 x30min
1 x15min
 
Last edited:
DL focused day


Scale battery died. Replace tonight.

10min wake-up walk


DL to max, || stance; 1 x5-70, 120. 1 x1-170, 220, 230, 240, 250, 260, 270@10. The back waa willing today but legs were gassed from a non-stop weekend. Took a few attempts to find the max groove.

Back off cluster singles set; 6 x1-240.


Seated DL, box+6mats&8EVA; 2 x4-240. Extra ROM made these hit the right spot.


Push press; 2 x3-70. Going to lighten this to focus on ROM, groove and less fatigue.


Jefferson curls, 12mat deficit; 1 x6-140. 1 x10-120. In retrospect, I may prefer these a bit lighter, perhaps, as it hits the hamstrings better.


Leg extensions; 2 x15-40.
Leg curls; 2 x12-30.
Crunches on bench, legs locked, plate behind head; 2 x10-bw+10kgs.
Giant set.

Started slow and missing some pop but finished well.

Daily walks
1 x15min
 
Last edited:
Bench focused day


Still need to replace scale battery. Work stress through the roof right now. Looking forward to April and putting this behind me.


10min wake-up walk


Bench, pinkies to rings, heavy clustered singles; 1 x10-70. 1 x3-120. 1 x1-130. 5 x1-132.5. Struggled for groove today, all kinds of fatigue.


Chin-ups, heavy clustered singles; 1 x5-bw. 1 x3-bw+20kgs. 9 x1-bw+40kgs. Added a rep this week. All feeling pretty good. Will aim to reduce time between reps slightly. Starting to feel closer to @9 than @10, on average.


Incline bench, middle on rings; 3 x4-112.5@9.5, @9.5, @9.5.
WG chin-ups; 3 x5-bw+15kgs@9.5, @9.5, @9.5
Supersetted.


Reverse curls; 2 x10-50@8ish. Hard to tell RIR when it comes to something that’s so easy to throw body language into. I need bigger forearms and upper arms for my bench if I’m going to bring grip in, and this will, in time, also address the weak point in my BB rows.



Daily walks
1 x15min stationary bike
 
Last edited:
Lower focused accessories day


Scale needs new battery

10min wake-up walk


DL, slight-V stance, heavy clustered singles top set; 1 x5-70, 120. 1 x1-170, 220. 10 x1-250. All around @8 speed, feeling poppy for a Thursday.


SSB SQ, sleeves, clustered triples; 1 x3-82, 132, 162@7, 162@8, 162@8.5. Might mover these to a box squat, given the left knee history.


BB rows; 4 x6-150.
Dead pin bench, pinkies on rings; 1 x5-70. 3 x3-110@8.5, @9, @9.
Supersetted.


CG hypers, chin tuck, lower back emphasis, #8 50 deg; 2 x8-100. Stayed in control and within the target ROM, felt good. Think I will do them over Jefferson’s on Monday, but go heavy and target hamstrings.
Standing abs, SSB behind legs; 3 x20-IE blue band. Extra set for the anterior chain.
Supersetted.


Daily walks
1 x15min
 
Last edited:
Upper focused accessories day

Scale battery needs replacing.


10min wake-up walk


Incline press, power index to rings; 1 x10-70. 3 x4-112.5@9, @9, @9.


CG chin-ups, max-stim protocol; 1 x5-bw. 15 x1-bw+30kgs.


Nightmare DLs, beltless 2pumps&rep, hook; 1 x1-70. 1 x1-70+IE purple shorty. 4 x1-100+IE purple shorty. Chalked up and felt the ouch kind of good.


Harness lever-GMs, 14 links; 2 x10-100.


DB preachers; 3 x7-DB+15kgs.
CG bench, index to knurl; 3 x7-90.
Belt squat, knees forward, OLY shoes, 2 chain links; 2 x5, 1 x10-125.
Neck extensions; 3 x15-30kgs.
Giant set.

Flats probably better for the squats.

Working on the harness positioning a bit. Standing further back and not going quite so far down gives me the zercher-style forward-loading that I’m after.


Daily walks
 
Last edited:
You must log in or register to reply here.
Back
Top