2016 Log

[Jester]

Upper body session

Skipped weigh-in, too cold.

10min wake-up walk.


CG bench, feet up, thumbs to smooth; 1 x10-70. 3 x4-100@RIR2, @RIR1.5, @RIR1.5.


CG & neutral chin-ups, heavy cluster singles 10mins; 1 x5-bw. 1 x1-bw+15kgs. 11 x1-bw+30kgs. All reps below 9speed. Will aim to get to 13-15 without any grinding then double-progress.


Skullcrushers; 1 x12-35, 1 x10-40.
DB preachers; 1 x7-DB+15kgs.
Supersetted.



Daily walks
2 x30min

 

[Jester]

Fullbody session 1

Skipped weigh-in, too cold. Infi GI issues this weekend due to pushing it too far with food choices. Need to backdown into boring good again this week just to settle things.

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

Standing banded abs; 1 x10-IE blue band.


DL to max, KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250, 270@8.5speed. Possibly next week move to attempt at the top to 280.

Back offs, hook, 10min cluster singles; 10 x1-225. Dragged the first five mins then motored up for the second half. Probably one more week then load bump if I can get 12 next time.


Larsen bench, paused, index to rings; 1 x10-70. 3 x5-105@RIR5, @RIR3, @RIR4.
Loading pin rows; 1 x5-25-grenade. 2 x8-50. Holding the rope for these. Couldn’t go heavy (yet) on the grenade. Will work towards it.
Supersetted.


Zercher squats, sleeves, beltless; 1 x5-120, 130, 140. Much easier this week. Might push to 140 for the latter two sets next week.


Standing pulley flexion abs; 2 x15-50.
Neck extensions, seated from floor; 2 x10-30.
Supersetted.

Great session, not much else to add.



Daily walks
1 x30min
Stationary bike - 45min.

 

[Jester]

Full body session 2

Skipped weigh-in, too cold.

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

Standing banded abs; 1 x10-IE blue band.


BB SQ to heavy top set, index on rings, sleeves; 1 x5-70. 1 x3-120, 150. 1 x1-170@8 speed. Will bump to 180 next week assuming same state of readiness.

Back offs; 2 x4-250@RIR2, @RIR2. Felt something slide/move on lower right side, rep 2 of set 2, just making a note. Felt like something loosening up more then a negative issue.


Bench to max, index to rings; 1 x10-70. 1 x1-120, 130@8speed, 140@10speed. Slight slowing off the chest but hit a non-eyeball bursting max. Just got to maintain discipline on the pause.

Back offs, 10mins: 4 x2-120@RIR2, @RIR2, @RIR1.5, @1.5. 10min cap against a specific song keeps me disciplined.


Chin-ups; 1 x5-bw. 3 x5-bw+25kgs@RIR0.5, @RIR0.5, @RIR0. Tried doing reset reps when the hang-fatigue set in. Will just keep slowly progressing and conservatively bump load.


Deficit DL to 5rep cluster set, beltless, hook, 4mats; 1 x5-70. 1 x1-120, 170. 5 x1-205.



Daily walks
2 x30min
1 x15min
Stationary bike - 10min + 8x30s 2min HIT

 

[Jester]

Fullbody session 3

Skipped weigh-in, too cold.

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


Block pulls, 6mats; 1 x5-70, 120, 170. 1 x1-220, 250 (hook). Grip wasn’t there for 270 hook. 4 x2-270. All in RIR0.5-1 territory. No absolute grinders. The key is to keep the upper back as rounded as I am for leverage and moment arm.


3ct low incline bench, index to rings; 1 x5-70. 3 x4-100@RIR2, @RIR1, @RIR2.
WG pull-ups; 4 x5-bw.
Supersetted.


3ct SSB SQ, sleeves, oly shoes; 1 x5-82. 2 x6-132. Going to aim for 5-8 rep range, double progression.


Rubish hypers, #8 50deg, 9mat elevation; 3 x5-100. Getting a better feel by bringing the bar closer to me.
Standing pulley flexion abs; 3 x8-60.
Supersetted.


Leg extensions; 2 x12-40.
Leg curls; 2 x10-30.
Hanging leg raises; 2 x15-bw.
Supersetted.



Daily walks
1 x15min
Stationary bike 30min

 

[Jester]

Upper body session

Skipped weigh-in, too cold. I’m guessing I’m around 112-114 atm.


CG pin bench, thumbs to smooth, feet up; 1 x10-70. 1 x4-100@RIR1, @RIR1, @RIR1.5.


Skullcrushers; 2 x8-40.


Seated DB OHP, low seat; 2 x10-DB+15kgs.
DB preachers; 1 x10-DB+15kgs.
Supersetted.



Daily walks