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 in the rack. Will save that next time around.


Daily walks
1 x30min
 
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Lower focused activities day

111.1 a bit of general fatigue and stress still ongoing. Not as acutely impacted by the calories drop as I thought I might be. Early days though.

10min wake-up walk


DL, || stance, heavy singles; 1 x5-70. 1 x1-120, 170, 220 (hook), 5 x1-250. Moved ‘ok’. Bracing and air at the top is working better each time.


Buffalo SQ, sleeves, knees out; 1 x3-72, 122, 132, 142@RIR3.

Back off set; 1 x3-122. Just need to build back familiarity with leaving a non-SSB across the yoke. Am out of practice.


SG BB rows; 1 x5-120. 3 x5-140.
Push press, pinkies on rings; 1 x5-50. 3 x4-70.
Supersetted.
Tried the final set as a more dynamic pendlay setup. Think I will do those on Tuesday’s instead of a pull, and lighten the load for SG for Thursday’sz


CG axle hypers, #8 50deg, lower back emphasis; 2 x10, 1 x8-100.
Standing pulley abs; 3 x10-55.
Supersetted.


Daily walks
1 x30min
 
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Upper focused accessories day


110.6 starting to feel the calorie drop a bit, getting re-familiar with the appetite pangs.

10min wake-up walk


Incline press, index on rings; 1 x10-70. 3 x4-110@9, @9, @10.


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


2ct CG bench, thumbs to smooth; 1 x5-100@9. 8 x1-100 extender set.


WG grenade pull-ups; 1 x5-100@9.5. 5 x1-100 extender set.


I’ll probably stick with straight-sets for those two exercises moving forwards, and look to build reps per set.


DB preachers; 2 x8-DB+15kgs.
Seated BTN press, Buffalo, thumbs on knurl; 2 x6-52.
Belt squats, paused, 6mat deficit, pendulum style; 2 x5-125.
Neck extensions, from floor, no mats; 2x6-40kgs.
Giant set.
2 was enough today. Low energy.

Harness GMs; 3 x10-100. Hit the lower back well but I sort of want it hitting the upper more. I wonder if seated would do a better job accomplishing this.




Daily walks
1 x30min
30min stationary bike
 
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DL focused day


112.2 sodium yesterday was very high, suspect back into 110’s tomorrow, give or take.

10min wake-up walk


DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220 (hook), 250, 260, 270@10. Didn’t stick but grinder from start to finish. Definitely adjusting to cutting.

Leg drive DLs, beltless, back off cluster set; 10 x1-220.


Seated DLs, box + 8mats&6EVA; 2 x4-250.


CG axle hypers, hamstring focus toes-up, #6 50deg; 2 x10-100.


Leg extensions; 2 x15-40.
Leg curls; 2 x8-40.
Decline crunches, legs locked; 2 x12-40.
Mind-muscle circuit set.


Started behind schedule and also need to adhere to the lesson of proper ramp-up sets for DL.

Happy with the second half, especially given the calorie deficit is building.


Daily walks
1 x30min
30min stationary bike
 
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Bench focused day


111.3 tired but ok. Committing to better sleep by 20-30mins a night would probably make a big difference in the aggregate.

Still have to continue reducing sleeping on my shoulder/s, which har them feeling jammed up a bit.

10min wake-up walk


Bench, pinkies on rings, heavy singles; 1 x10-70. 1 x1-120. 5 x1-130.

Back off set; 1 x3-120@9.5.


Chin-ups; 1 x5-bw. 1 x1-bw+20kgs. 8 x1-bw+40kgs. These went well, the first 7 reps were all RIR1. 8th rep was the last in the tank, 9th would have failed.


Seated BTN press; 3 x5-50. Possibly can do these as seated OHP, having found a good setup. One day in front of face, one day behind.


CG neutral chin-ups; 2 x5-bw+25kgs@9, @9.5.


Pendlay rows; 1 x6-120. SG Turtleshell rows possibly better, these are always tricky because of arm length. I mainly just want something that forces me to stay bent over and hold my hips closed.



Daily walks
1 x30min
 
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Lower focused accessories day


111.7

10min wake-up walk


DL, || stance, heavy singles; 1 x5-70, 120. 1 x1-170, 220, 250, 260, 270@9.5. Broke 280 but not far.


Buffalo SQ, sleeves, EMOM protocol; 1 x1-72, 122. 8 x1-152.


Heavy stiff leg deads; 3 x3-220. 100% cooked at the end of the third.
Seated OHP; 3 x5-60. Need to lower the pins down one hole.
Supersetted.


CG axle hypers, #8 50deg, lower back emphasis; 2 x8-110.
Standing pulley abs; 2 x7-60.
Supersetted.
Likely to put these hypers back to a hamstring focus.


Seated harness-GMs; 1 x15-100. These felt great. Lots of potential to make them hit the intended areas.


Have to build up my leg power for the DL to continue tracking upwards. My back seems to be strong enough, it’s just breaking it consistently, and remembering to move body to bar and not the other way around.



Daily walks
1 x30min
 
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Upper focused accessories day


111.0 feeling some physical fatigue. Usually it takes me 3-4 weeks to adapt to the deficit.

10min wake-up walk

Incline press, middle-finger on rings; 1 x10-70. 3 x3-110@9, @9, @9.


CG chin-ups, max-stim protocol; 1 x5-bw. 15 x1-bw+30kgs. Really solid reps today, all felt around RIR2 up until 13ish. On top of that, completed in 10minutes, which might be the way to do this moving forward - set a strict timer and use that with RIR for progression metric.


CG bench, paused; 1 x6-100@9.5, 1 x4-100@9.5.


WG neutral grenade pull-ups; 1 x4-bw@9.5,


Zercher GMs from pins, DL stance; 1 x5-120, 12mats. 1 x5-12, 6mats. Obviously 12mats standing height creates something closer to floor and is easier. Not sure yet which I prefer in terms of desired stimulus. Glutes hit hard on the 12.


DB preachers; 2 x8-DB+15kgs. Further from failure compared to last week.
Seated BTN press; 2 x8-50@9, @9.
Belt squats, paused, 6mat deficit, pendulum style; 2 x5-125.
Neck extensions from floor; 2 x6-40kgs.
Giant set.

Probably looking to add 1-2 more reps across and then the third set back in.


Did some oblique work using the pre-loaded lever arm. I feel like DBs are better for this after having done it again.

Pretty happy with today. It’s a fill-in-gaps session but went well.


General thoughts - I will stick to a the slightly closer DL stance and just suffer the days where I overshoot.

Unsure on 2nd hypers exposure but maybe better to focus on lower back over hamstrings.

Will let the posterior recover on Tuesday’s, other than holding benching-arch.



Daily walks
1 x30min
30min stationary
 
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GPP day


110.6

Heavy bag work 30mins. This is a good amount of time, just need to dial up the infra-session density.


Daily walks
1 x30min
2 x15min
30min stationary bike
 
DL focused day


111.8 feeling ok, not overly worn out despite a busy weekend. Some personal stress but that’s life.

10min wake-up walk


DL to max, closer-|| stance; 1 x5-70, 120. 1 x3-170, 220 (hook). 1 x1-250, 260, 270@9 speed. Lowered the belt position and got it confidently but boy was IAP at max levels. Top down brace continuing to work.

Back off volume; 3 x3-220. Focusing on the leg drive and quad-forward slotting. Me to the bar etc.


Seated DL, box+8mats & 6EVA, max-stim protocol; 7 x1-250.


Front squats, sleeves; 1 x5-70. 1 x1-100. Front position is out of practice but felt leg press-ish and nailing quads.


CG hypers, #6 50 deg, hamstring focus, toes up; 2 x8-110.


Leg extensions; 2 x12-40
Leg curls; 2 x8-40
Decline crunches, leg locked; 2 x8-bw+5kgs behind head.
Mind-muscle giant set.


Very happy with the session other the right hamstring-glute-adductor connection is feeling a bit grumbly. Will massage it out later. No acute injury issue, just a bit more stretching than it’s used to, I think.


Daily walks
1 x15min
 
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Bench focused day


111.3 didn’t get much chance for activity yesterday but kept cals low during the day.

10min wake-up walk


Bench, pinkies on rings, heavy single, 1 x10-70. 1 x1-120, 130.

Back off sets; 4 x3-120.


Chin-ups, heavy reps; 1 x5-bw. 1 x1-bw+20kgs. 3 x2-bw+40kgs. Probably prefer the singles. Not sure yet.

CG neutral chin-ups, back off sets; 2 x5-bw+25kgs@10, @10.

Generally didn’t like the change in workout structure. Will probably go back to singles across for both bench chins.


Seated OHP; 2 x5-60@9, @9.


WG pull-ups; 2 x7-bw@9,



Daily walks
2 x15min
30min stationary bike
 
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Lower accessories day


111.3

10min wake-up walk


DL, || stance with slight toes out, heavy singles; 1 x5-70, 120. 1 x3-170, 220 (hook). 5 x1-250. Dropped the top down breath as it seemed to make hitting the hinge a bit harder. Had the gas to do a lot more singles but stopped here, thinking about Monday.


Buffalo SQ, sleeves, max-stim protocol; 1 x1-72, 122. 5 x1-162.


RDLs; 2 x5-200.


SG axle hypers, #6 50deg, hamstring emphasis; 2 x8, 6-110
Standing pulley abs; 2 x7-60.
Supersetted.


Harness GMs, short chain; 2 x15-100.
Standing pulley abs; 2 x15-50.
Supersetted.


Very happy with this session.


Daily walks
1 x30min
 
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Upper focused accessories day


110.4

10min wake-up walk


Bench, index on rings, EMOM protocol; 1 x10-70. 10 x1-120.


CG chin-ups, max-stim protocol, 10mins; 1 x5-bw. 15 x1-bw+30kgs. Time to go to 32.5kgs.


Incline press, pinkies on rings; 3 x4-105.
Turtleshell rows, chin tucked; 3 x6-110.
Supersetted.


WG grenade pull-ups; 1 x4-bw. Grip still the limiting factor but it’s improving. Should be into 5s and 6s soon.


DB preachers; 2 x8-DB+15kgs.
Seated BTN press; 2 x8-50.
Neck extensions from floor; 2 x6-40.
Giant set.


Zercher squats off 3rd pins; 2 x5-100. Probably go up 1-2 pin heights for a more effective position for both break and safety.


Daily walks
1 x30min
1 x15min
30min stationary bike
 
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