2016 Log

Upper focused accessories day


112.0 fibre bump yesterday. Slowly trickling out the carbs to bring calories down, replacing with vegetables here and there but will just need to go for meat and caffeine inevitably.

10min wake-up walk


Incline bench, pinkies on rings; 1 x10-70. 2 x3-110@9, @9,


CG chin-ups, max-stim protocol; 1 x5-bw. 15 x1-bw+30kgs. Felt better than the heavier loads.


CG pause bench, thumbs to smooth; 2 x5, 1 x4-100@9, @9, @9.


WG grenade pull-ups; 1 x5, 2 x4-bw@9, @9, @9.


DB preacher curls; 1 x8-DB+15kgs.
Seated BTN press, pinkies on rings; 1 x6-50kgs.
Belt squats, sissy pendulum style, long pause; 1 x5-125. Working on getting my flare stance back. SSB split work on Mondays will help.
Neck extensions, full-ROM; 1 x12-30kgs. Maintaining tempo control and full ROM.
Mind-muscle giant set.



Daily walks
1 x30min
 
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DL focused day


112.0 feeling ok, just have a lot of mental job stress happening right now.

10min wake-up walk


DL to max, || stance; 1 x5-70. 1 x120, 170, 220 (hook), 230, 250, 260, 270@9.5 speed. Top-down brace again. Took three attempts, I think I was set up too close for the first two and couldn’t pull myself in correctly.

Back off cluster set, top-down brace; 5 x1-230. Still need a lot of work with the technique dial-in of knees-forward, rather than bringing the bar to me.


Seated DL, box + 8mats&6EVA; 2 x5-250. Much stronger than last week, showing lower back and erectors are recovered from the fatigue hit of ATG position for half a day on the Friday prior.


SSB Hatfield split squats; 2 x5-82. Felt good, a bit light and will continue at a 5-8 rep range.


Leg extensions; 2 x15-40.
Leg curls; 2 x12-40.
Decline crunches on bench, legs locked; 2 x10-bw. Don’t need a weight for these yet. Focus is on the abs for the most part.
Mind-muscle giant set.


Daily walks
30min stationary bike
 
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Bench focused day


111.6 started cutting down the calories as of yesterday. Aiming to hit a stable 105-106 range without being fully depleted.

Stress release recovery should have titrated back up by Thursday.

10min wake-up walk


Bench, pinkies on rings, heavy singles; 1 x10-70. 1 x1-120. 6 x1-130. Feeling the lack of power due to reintroduction of heavy bag work on Saturday. Should be sorted in a week or two.


Chin-ups, heavy singles; 1 x5-bw. 1 x1-bw+20kgs. 9 x1-bw+40kgs. Better than last week. Probably still 6-8weeks away from a genuine strength progression.


Seated BTN press, pinkies on rings; 3 x6-50. Doing these in this slot feels good but not sure on twice a week.


CG neutral chin-ups; 1 x6, 1 x5-bw+25kgs.


CG axle hypers, #8 50deg; 2 x3-130kgs.
Standing pulley abs, bar behind legs; 2 x10-55kgs.
Supersetted.


Dead Zercher SQ from pins; 1 x4-100. Took a few minutes to get the setup correct I. The rack. Will save that next time around.

Daily walks
 
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