2016 Log

[Jester]

Full body session 1

Skipped weigh-in, too cold.

Extreme life stress factors. Will just have to see how it goes today.

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


DL to max, || KK stance; 1 x5-70, 120, 170 (hook), 220. 1 x1-250, 270@9speed. Left it here. Fighting against the tide this morning. Form was fine.

Back off singles, 10mins, hook; 7 x1-240.


Larsen press: 1 x10-70. 2 x4-120@RIR2, @RIR1.

CG neutral pull-ups; 1 x10-bw. 2 x5-bw+25kgs@RIR0, @RIR0.
Supersetted.


Zercher SQ, sleeves, beltless; 1 x3-120@easy. 2 x3-140@RIR3, RIR3.


Cut it there due to stress factors and time.


Hanging leg raises;
Zercher DL from floor;
Supersetted.


Neck extensions from floor, low seat;



Daily walks
1 x30min

 

[Jester]

Full body session 2

Skipped weigh-in, CBF’d.

5min wake-up walk, knees up. 5min walking lunges.


HBBS to heavy top set, sleeves; 1 x5-70, 120, 150@RIR2. 1 x1-170@9speed, 180@10speed. Note to self to leave some openness in grip and feet for when I’m back from my holiday.
Strength was there, depth a bit limited by being too narrow.

Back off set; 1 x5-130@RIR6.

Aggravated my recent left side oblique strain on the 180, I think.


Bench to max, index on rings; 1 x10-70. 1 x1-120, 130@RIR2, 140@9.5speed. Bit of a misgroove. Felt heavy in the hands. Didn’t quite have the form on point like I did for Monday.

10mins back offs; 3 x2-130@RIR1, @RIR1, @RIR1.


Block pull to max, slight-V KK stance, 6mats elevation; 1 x5-70. 1 x1-120, 170, 220 (hook), 250, 270, 280@9speed, 300@9speed.

Backoff cluster double; 1 x2-270@RIR1


Leg extensions; 2 x40@RIR1.
Leg curls; 2 x35@RIR1.
Supersetted.


Daily walks
1 x60min

 

[Jester]

Full body session 3, back dominant

Skipped weigh-in, too cold. Fatigue, stress, exhaustion - all high.

10min wake-up walk.


DL, slight-V KK stance, slack practice singles; 1 x5-70, 120, 170 (hook). 5 x1-220.


Shrugs, shoulder width, versa’s; 2 x10-170. Next year I’ll probably do a 3rd set. Monday is my final season before holiday if and want to leave open the runway for hitting 300kg DL.


Rows from floor; 2 x8-120. From the floor probably keeps my recovery mode honest. Definitely took to load these up next time around.


Larsen press, pinkies to rings; 1 x70-10. 2 x4-120@RIR1.5, @RIR0. Probably better with a lighter load here.
Chin-ups; 1 x8-bw. 2 x4-bw+25kgs@RIR1, @RIR0. Good solid reps.
Supersetted.


Zercher reverse lunges; 1 x8+2-70kgs. This was great. Will definitely include next year after the trip. One set was enough for today.


Daily walks
1 x45min

 

[Jester]

Upper body session

Skipped weigh-in.


WG buffalo bench; 1 x10-72. 3 x3-102, 112@RIR3, 112@RIR2, 112@RIR2.


BB curls, strict, chin-up width; 2 x8-40kgs@RIR1, @RIR1.


CG buffalo bench; 2 x11-82@RIR1, 2.


DB preachers; 1 x10-DB+12.5kgs.
DB OHP, low seat; 1 x12-DB+12.5kgs.
Supersetted.



Daily walks
1 x15min

 

[Jester]

Full body session 1

Skipped weigh-in.

10min wake-up walk, knees up.


DL to max, slight-V KK stance; 1 x5-70, 120, 170. 1 x1-220, 250 (hook), 250, 270@8speed, 280@8speed, 300@10speed. Effectively a lifetime PR given the body weight is about 25-30kgs less than last time I hit this.

10mins back off cluster singles, hook; 4 x1-240.


Larsen press, index on rings; 1 x10-70. 2 x4-120@0, @RIR1. Poor tightness on first set.

CG neutral pull-ups; 1 x10-bw. 2 x5-bw+25kgs@RIR0.5, @RIR0.
Supersetted.


Zercher SQ, sleeves;


Hanging leg raises;



Daily walks

 

[Jester]

Back from 3.5 weeks of holiday @12k steps per day average. Let the DOMS begin.

Upper body session, push emphasis

No weigh-in, loaded 8hrs ago.


Bench, index to rings; 1 x10-70. 3 x4-100@RIR4, 105@RIR4, 105@RIR3.


Larsen press, pinkies to rings; 2 x12-75@RIR2, RIR2.

 

[Jester]

Fullbody session 1

No weigh-in.

5min knees up, 5min wake-up walk.


DL to max, KK stance, slight-V; 1 x10-70. 1 x5-120, 170. 1 x1-220 (hook), 230, 240, 250@9.5speed.

Back off singles 10min, hook grip; 7 x1-220. Hit the wall after #6.


Bench press, index on rings; 1 x5-70. 2 x3-100@RIR3, @RIR3, @RIR3. Anterior delt DOMS from Saturday was some of the most intense I can remember. Almost felt like I was skimming the injury line, so kept it manageable and lighter.

Chin-ups; 1 x5-bw. 3 x5-bw+10kgs@RIR2, @RIR2, @RIR2. Felt good.
Supersetted.


Zercher SQ, beltless, sleeves; 1 x5-70. 2 x4-120@RIR3, @RIR3. 3rd work set back next session.


Hanging leg raises; 2 x15-bw.
Neck extensions, low seat; 2 x10-30kgs.


Daily walks

 

[Jester]

Fullbody session 2

No weigh-in.

10min wake-up walk.

HBBS to heavy top set, sleeves; 1 x5-70, 120. 1 x1-150@9speed. Groove will come back in time, lacked the confidence on the descent a bit.

Back offs, ATG paused; 1 x3-120.


Bench to max, index on rings; 1 x10-70. 1 x1-120, 125@9speed.

Back off doubles; 2 x2-120RIR1, 120@RIR2.


Block pull to max, narrow KK stance, slight-V; 1 x5-70. 1 x1-120, 179, 220, 250, 270@10speed. Got it on the second attempt. Core needs to regain some strength-expression.

Back off cluster doubles; 1 x2-250@RIR0.


Leg extensions; 2 x13-40
Leg curls; 2 x12-30.
Supersetted.


WG chin-ups; 2 x6-bw@RIR2, @RIR2.


Another ‘struggle session’, so to speak, which is really just a case of things taking a while to come back after the layoff.

Something I am undecided on is how to program a back exercise (if at all) for Wednesday’s, and how much non-peak leg volume I should do.

I’m still keen to explore 3x full body split, but each session having a focus. And then Saturday being the upper-push focused session.

Daily walks

 

[Jester]

Fullbody session 3, back dominant

No weigh-in. Under slept and generally sluggish from a very long Christmas Day.

10min wake-up walk.


DLs, KK stance, clustered slack pull singles, beltless; 1 x5-70, 120, 170 (hook). 5 x1-220. Slightly wider stance today to give hips a break.


Shrugs, medium grip width, versa’s under hook; 2 x8-170.


BB rows from floor; 2 x6-120. Felt absolutely fucked in the bent over position so didn’t push it.


Larsen press, index on rings; 1 x10-70. 1 x5-100@RIR3, x4-100@RIR2, x4-100@RIR3.


CG neutral chin-ups; 1 x5-bw. 2 x5-bw@RIR1, @RIR1.


SSB ATG pin SQ, beltless, sleeves; 1 x10-82.


Highly fatigued and not in game shape today.

Thoughts across are keep my pulling stance narrow for better leg drive, use the belt, figure out what to do with rows and drop the vertical pulling on Wednesday sessions.