You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
2016 Log
- Thread starter Jester
- Start date
Lower focused accessories day
Scale battery needs replacing. Starting to lean out a little, maybe up to a kg down over past two weeks.
10min wake-up walk
Floor-pause DL, || stance, clustered singles; 1 x5-70, 120. 1 x1-170, 220. 8 x1-250. Hips and feet feel better with the stacked-stance rather than turning feet out. Will improve rest times over next few sessions and re-evaluate then.
SSB wide box squat, sleeves, clustered triples; 1 x3-82. 3 x3-132. These were really good. Genuine stop on the box, stable knees etc. Have to improve the rest times though, not really clustered as the intended.
SSB calf raises, squat wedges; 2 x20-132.
BB rows, medium grip; 1 x5-120. 3 x4-160.
CG bench, thumbs to knurl; 1 x5-70. 1 x5-100@RIR1, x4@RIR1, x4@RIR2.
Supersetted.
Need to get slightly stronger in the upper back and forearms still. WG pull-ups with a lean back are probably the cure here, given the seal row setup difficulty.
CG axle hypers, chin tucked, lower back emphasis, #8 to deg; 3 x8-100.
Standing banded abs, SSB behind legs; 3 x20-IE blue band.
Supersetted.
Bumping this to an extra set and taking the good mornings with harness of Friday’s. Will add a set of those and belt squats (probably) to Monday.
Daily walks
1 x45min
Scale battery needs replacing. Starting to lean out a little, maybe up to a kg down over past two weeks.
10min wake-up walk
Floor-pause DL, || stance, clustered singles; 1 x5-70, 120. 1 x1-170, 220. 8 x1-250. Hips and feet feel better with the stacked-stance rather than turning feet out. Will improve rest times over next few sessions and re-evaluate then.
SSB wide box squat, sleeves, clustered triples; 1 x3-82. 3 x3-132. These were really good. Genuine stop on the box, stable knees etc. Have to improve the rest times though, not really clustered as the intended.
SSB calf raises, squat wedges; 2 x20-132.
BB rows, medium grip; 1 x5-120. 3 x4-160.
CG bench, thumbs to knurl; 1 x5-70. 1 x5-100@RIR1, x4@RIR1, x4@RIR2.
Supersetted.
Need to get slightly stronger in the upper back and forearms still. WG pull-ups with a lean back are probably the cure here, given the seal row setup difficulty.
CG axle hypers, chin tucked, lower back emphasis, #8 to deg; 3 x8-100.
Standing banded abs, SSB behind legs; 3 x20-IE blue band.
Supersetted.
Bumping this to an extra set and taking the good mornings with harness of Friday’s. Will add a set of those and belt squats (probably) to Monday.
Daily walks
1 x45min
Last edited:
Upper focused accessories day
Scale battery needs replacing. Feeling ok today
10min wake-up walk.
Incline press, clustered triples; index on rings; 1 x10-70. 6 x3-110. Gotta tighten up rest periods a little, but some good volume here.
CG chin-ups, max-stun protocol; 1 x5-bw. 15 x1-bw+30kgs. Shorter rest between reps and better form. Probably one more week before increasing the load, fractionally,
SG Nightmare DLs, || stance, 2pumps&rep, 6mat deficit; 1 x1-70, 120, 150. 2 x1-150+IE red shorty band.
WG pull-ups; 1 x10@failure-bw. Smoked the forearms and tried to mind-muscle things to the upper back and off the lats. Room to improve but it’s a start.
DB preacher curls; 3 x7-DB+15kgs.
High incline press; 3 x10-50.
Belt squats, knees straight forward, 6mat deficit; 2 x6, 1 x10-125. Using DL positioning, probably need either deeper deficit or a band here.
Neck extensions; 3 x15-30kgs.
Giant set.
Daily walks
1 x15min
1 x15min stationary bike
Scale battery needs replacing. Feeling ok today
10min wake-up walk.
Incline press, clustered triples; index on rings; 1 x10-70. 6 x3-110. Gotta tighten up rest periods a little, but some good volume here.
CG chin-ups, max-stun protocol; 1 x5-bw. 15 x1-bw+30kgs. Shorter rest between reps and better form. Probably one more week before increasing the load, fractionally,
SG Nightmare DLs, || stance, 2pumps&rep, 6mat deficit; 1 x1-70, 120, 150. 2 x1-150+IE red shorty band.
WG pull-ups; 1 x10@failure-bw. Smoked the forearms and tried to mind-muscle things to the upper back and off the lats. Room to improve but it’s a start.
DB preacher curls; 3 x7-DB+15kgs.
High incline press; 3 x10-50.
Belt squats, knees straight forward, 6mat deficit; 2 x6, 1 x10-125. Using DL positioning, probably need either deeper deficit or a band here.
Neck extensions; 3 x15-30kgs.
Giant set.
Daily walks
1 x15min
1 x15min stationary bike
Last edited:
DL focused day
111.5 feeling mentally bouncy but physically exhausted. Need to find a way to bring Sunday activity levels down a bit.
10min wake-up walk
DL to max, || stance; 1 x5-70, 120. 1 x1-170, 220, 270@9 speed. Flew up to the knees and then just the usual grind to lock. Got it on the second pull. Felt like doing the big jump today.
Deficit back off cluster set, 6mats; 10 x1-220.
Seated DL, box+8mats+6EVA; 2 x4-250.
Belt squat ATG set; 1 x10-150. Probably need bands and technique focus beyond this load.
Leg extensions; 2 x16-40.
Leg curls; 2 x10-40.
Crunches on bench, legs locked, plate behind head; 2 x10-bw+10kg.
Mind-muscle giant set.
Harness GMs; 1 x15-100.
Daily walks
1 x15min
111.5 feeling mentally bouncy but physically exhausted. Need to find a way to bring Sunday activity levels down a bit.
10min wake-up walk
DL to max, || stance; 1 x5-70, 120. 1 x1-170, 220, 270@9 speed. Flew up to the knees and then just the usual grind to lock. Got it on the second pull. Felt like doing the big jump today.
Deficit back off cluster set, 6mats; 10 x1-220.
Seated DL, box+8mats+6EVA; 2 x4-250.
Belt squat ATG set; 1 x10-150. Probably need bands and technique focus beyond this load.
Leg extensions; 2 x16-40.
Leg curls; 2 x10-40.
Crunches on bench, legs locked, plate behind head; 2 x10-bw+10kg.
Mind-muscle giant set.
Harness GMs; 1 x15-100.
Daily walks
1 x15min
Last edited:
Bench focused day;
Forgot weigh-in. Left a bit ‘off’ on the left shoulder.
10min wake-up walk
Bench, pinkies on rings, singles EMOM; 1 x10-70. 1 x1-120, 130. 5 x1-135. The flatter and more packed I get my upper and mid back, the better this goes.
Chin-ups, singles EMOM; 1 x5-bw. 1 x3-bw+20kgs. 10 x1-bw+40kgs. Definitely getting into more genuine RIR1 reps per session. Might be time to try a first single at 45kgs.
Dead pin bench, pinkies on rings; 3 x3-110@9, @9, @9.
WG chin-ups, pinkies to smooth; 3 x5-bw+15kgs@9, @9, @9. Driving elbows to the floor is my cue for this grip, working well.
Supersetted.
DB front raises, forward loaded; 1 x8-DB+10kgs.
Neck extensions; 1 x15-30kgs into 1 x15-25kgs dropset.
Supersetted.
Daily walks
Forgot weigh-in. Left a bit ‘off’ on the left shoulder.
10min wake-up walk
Bench, pinkies on rings, singles EMOM; 1 x10-70. 1 x1-120, 130. 5 x1-135. The flatter and more packed I get my upper and mid back, the better this goes.
Chin-ups, singles EMOM; 1 x5-bw. 1 x3-bw+20kgs. 10 x1-bw+40kgs. Definitely getting into more genuine RIR1 reps per session. Might be time to try a first single at 45kgs.
Dead pin bench, pinkies on rings; 3 x3-110@9, @9, @9.
WG chin-ups, pinkies to smooth; 3 x5-bw+15kgs@9, @9, @9. Driving elbows to the floor is my cue for this grip, working well.
Supersetted.
DB front raises, forward loaded; 1 x8-DB+10kgs.
Neck extensions; 1 x15-30kgs into 1 x15-25kgs dropset.
Supersetted.
Daily walks
Last edited: