Recent content by Jester

Lower body and chin up volume 109.7 head cold is kicking my arse pretty badly. Will probably impact today. 10min wake-up walk Psoas band raises; 1 x15-green shorty power band DL, close V-stance, fixed view between heels, heavy triples; 1 x10-70. 1 x5-120, 170 hook. 3 x3-220. Good form and...

Rest day Forgot weigh-in. Severe head cold Daily walks Nil

Max effort upper day 109.4 5min wake-up walk Bench to max, pinkies on rings; 1 x10-70. 1 x3-100. 1 x1-105, 110, 115@9. Forgot to put butt back down after the un-rack. Back offs; 2 x5-100@9, @9. Seal rows, pinkies on rings, gorilla grip, reset reps; 1 x10-70. 6 x5-90. Supersetted. CG...

Max effort lower day Missed weigh-in 10min wake-up walk Psoas raises: 1 x15-green shorty band DL to max; 1 x10-70. 1 x5-120, 170. 1 x1-220, 230, 240, 250. Lower back just held on through the slowest point. Feeling a bit out of practice but the zercher work on holiday seems to have paid off a...

WG pull-ups, clustered; 10 x5-bw. CG neutral pull-ups; 4 x8-bw. CG push-ups; 4 x10-bw. Supersetted.

Zercher cable squats; 1 x10-31.3. 4 x10-49.9 machine. Zercher cable hinges; 3 x10-40.9 machine. Seated Zercher cable hinges, full ROM; 2 x10-40.9. 2 x10-45.4 machine.

Zercher cable squats; 1 x10-27.2. 3 x10-45.4 machine. Zercher cable hinges; 3 x10-40.9 machine Seated Zercher cable hinges, full ROM; 4 x10-40.9 machine.

WG lat pulldowns; 1 x15-54.5. 3 x10-68.1 machine. Seated DB OHP; 1 x15-15kgs per hand. 3 x10-17.5.kgs. WG seated row; 3 x15-68.1. Seated DB OHP; 1 x15-15kgs per hand. 3 x10-17.5.kgs.

Cable pull throughs; 1 x15-18.2. 3 x15-27.2. Machine. Can go up in load at least one increment. Cable zercher squats; 1 x15-27.2. 3 x15-40.9. Not perfect but better than nothing and better than before. Cable zercher hinges; 1 x 15-27.2. 3 x15-40.9. Found a good groove, nice to be...

Neutral pull-ups, versa’s; 2 x15, 1 x10-bw. Chest press, 4th hole bar angle, 3rd hole seat angle; 3 x15-49.9 machine Cable abs; 3 x10-40.9 machine. Supersetted. One arm cable rows; 2 x10-40.9 machine. Cable abs; 2 x10-40.9 machine. DB upright rows; 2 x12-15kgs.

Standing jumps; 1 x10-bw. 2 x10-bw+15kg DB each hand. Will probably have more sets with fewer reps. Focus on the explosive aspect of the jump. DB lunges; 1 x10-15kg, 1 x10-10kg DB each hand. Will add reps to these. Spinal rows; 4 x15-72.6 machine. Lying leg curls; 2 x15-18.2 machine.

Upper max-stim day 110.0 5min wake-up walk Chin-ups, max-stim protocol; 1 x5-bw. 1 x35-bw+20kgs. Larsen Bench, index on rings; 1 x10-70. 10 x1-110. WG pull-ups, gorilla grip, lean back, clustered; 10 x3-bw.

Lower speed day 110.5 10min wake-up walk Psoas raises; 1 x15-geeen shorty power band DLs, speed pulls; 3 x1-70, 120, 170. 5 x1-200. Standing jumps; 2 x10-bw+20kgs. SG hypers, #7 50deg; 3 x12-80kg. A bit light. Belt squats, paused, 3 mat deficit, oly shoes; 3 x10-100. Supersetted...

Max effort upper day 110.8 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135. Still an inch too high without a touch on 135. Back offs, CGBP; 1 x10-70. WG pull-ups, leaning-back; 7 x5-bw. Supersetted. Upright rows, slow tempo, DL grip width...

Max effort lower and chins day 111.5 but heavier than intending but some of the recent gains are definitely arms and quads, so can’t get too fixated on a raw number. 10min wake-up walk PSOAS raises; 1 x15-green shorty power band DL to max, medium-V stance, ground up; 1 x10-70. 1 x5-120...