2016 Log

Bench focused day


110.0

10min wake-up walk


Bench, index on rings, heavy singles; 1 x10-70. 1 x1-120, 130, 140 (3/4 depth).

Back offs. EMOM; 5 x1-120.


Chin-ups, heavy singles; 1 x5-bw. 1 x1-bw+20kgs. 7 x1-bw+40kgs. Better form than last week.


Incline bench, pinkies on rings; 2 x6-100@9, @9.


CG neutral pull-ups; w x5-bw+25kgs@10, @10. Still cuing elbows-down, which seems to be quite effective.


Seated OHP, pinkies on rings; 2 x4-60.
WG pull-ups; 2 x10, 8-bw@9, @10.
Supersetted.


SSB seated GMs, box+3mats; 2 x15-62. Felt good, have to maintain discipline on form and load. Will see how the lower back pulls up.


I still feel inclined towards a DL-row on this day and taking lower back exposure off of Friday’s, even if I think that’s the right spot for zercher’s.


Daily walks
1 x30min
 
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Lower focused accessories day


111.0 heavy fibre and sodium lately so it should be lower once those come out.

10min wake-up walk


DL, || stance, heavy singles; 1 x5-70, 120. 1 x3-170, 220 (hook). 5 x1-250. Straight toes just has a bit more pop, probably due to change in body shape compared to years past.


Buffalo SQ, sleeves, heavy singles; 1 x72, 122. 5 x1-172.


Deficit DLs, 6 mats, clustered doubles; 5 x2-200.


SG hypers, #6 50 deg; 2 x6-110.


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


Daily walks
2 x30min
30min stationary bike
 
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Upper focused accessories day


111.0

5min wake-up walk


Bench, pinkies on rings; 1 x10-70. 3 x5-110@9.5, @9.5, @10.
Pendlays, close-V stance; 1 x10-70. 3 x5-120. Might do these with versa’s.
Supersetted.


Incline, pinkies on rings, max-stim protocol; 10 x1-100. This particular angle just seems to be the right groove for me.


CG chin-ups, max-stim protocol; 15x 1-bw+30kgs. Quickest this has ever taken. Time to bump load.


DB preachers; 2 x8-DB+15kgs.
Seated BTN press off pins; 2 x6-50kgs.
Belt squats paused, narrow, 3mat deficit; 2 x6-150.
Neck extensions from the floor; 2 x6-40kgs.
Superset.


WG grenade pull-ups; 10 x1-bw. Probably get a hang in later on to pull everything back into place.



Daily walks
1 x15min
30min stationary bike
 
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DL focused day


112.1 sodium bloat from diet. Not feeling amazing in gut and looking forward to it passing.

Life stress from work at an apex right now. Not physically fatigued but definitely far from an ideal state of rest.

10min wake-up walk.


DL to max, natural-V stance; 1 x3-70, 120, 170, 220. 1 x 1-250, 260, 270@9.5 speed. Hit it the first time.

Back off singles, EMOM; 8 x1-240.


Seated DLs, box +8mats&6EVA, cluster singles set; 8 x1-250. Just have to remember to have thoracic flex and drive diagonally back.


Front squats, sleeves; 1 x1-70. 3 x1-100. Time and room to build.


SG hypers, #6 50deg, toes pointed up; 2 x6-110. Need to grind off the damn handles, always in the way.


Leg extensions; 2 x12-40.
Leg curls, decline position; 2 x8-40.
Decline crunches; 2 x6-bw+10kgs.
Mind-muscle superset.



Daily walks
 
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DL focused day


111.6 a bit fatigued but not too bad

10min wake-up walk



DL to max, leveraged slack pull; 1 x3-70, 120, 170, 220 (hook). 1 x1-250, 260, 270@11 speed. Third attempt, damn that felt hard. Didn’t stall at least.

Back off cluster singles; 10 x1-240.



High belt and closer stance with full back rounding just works better. Much more spring.


Belt squat, paused, 6mat deficit; 2 x10-150.


CG hyper, #8 50 deg; 1 x2-130. 1 x8-110. Found the correct load. Just need to remember the full extension up top.
Standing pulley abs; 2 x15-55kgs.
Supersetted.



Leg extensions; 2 x20-40.
Leg curls; 2 x8-40.
Decline crunches; 2 x10-bw+5kgs.
Mind-muscle superset.


Daily walks
1 x30min
 
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Bench focused day

111.1 a bit stiff but otherwise ok. Cutting hunger starting to sink in, usually means a scale shift is coming.

10min wake-up walk


Bench to max, pinkies on rings; 1 x10-70. 1 x3-120. 1 x1-130@10.

Back offs; 3 x2-120@10, @10, @10.


CG chin-ups, heavy singles; 1 x5-bw. 1 x3-bw+20kgs. 8 x1-bw+40kgs. ROM starting to lose top end a bit.


Incline bench; 1 x8-90@9,
Chin-ups; 1 x10-bw@9,
Supersetted.
 
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Lower accessories day

Skipped weigh-in.

10min wake-up walk, knees-up and heel-touches.


DL, || stance, speed singles; 1 x3-70, 120, 170. 10 x1-150+IE purple shorty bands.


SSB SQ, sleeves, oly shoes, speed doubles; 1 x2-82, 132. 8 x2-142.


Pendlays; 2 x10-120@RIR1, @RIR1. Sort of a hybrid Pendlay-BB row. When I can get two sets @RIR2, for 12, I’ll bump the weight and repeat 8-12 rep range progression.


SG hypers, #6 50deg; 2 x10-100.
Standing pulley abs; 2 x15-55.
Supersetted.


Leg extensions; 2 x15-40.
Leg curls; 2 x15-30.
Decline crunches; 1 x20, 15-bw.
Mind-muscle superset, to RIR0.


Daily walks
1 x15min
 
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Upper accessories day

110.7

10min wake-up walk


Bench, pinkies on rings, paused, EMOM triples; 1 x10-70. 10 x3-100. Good training. Might add in a quick top single at the start next week.


CG neutral chin-ups, EMOM triples; 1 x5-bw. 1 x1-bw+30kgs. 10 x3-bw+15kgs.


High incline press; 1 x10, 8-70@RIR1, RIR0.


WG pull-ups; 1 x10@RIR0, 8@RIR0-bw


DB preachers; 2 x8-DB+15kgs.
OHP seated; 2 x8-50.
Neck extensions from floor, dead stop; 2 x8-40kgs.
Supersetted.


CG lumbar hypers, #1, 50deg; 1 x20-50kgs. 1 x10-80. Think I prefer seated DLs here and I can leave the bar setup from Thursdays for an efficiency saving. Might do them snatch grip.


Daily walks
 
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