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2016 Log
- Thread starter Jester
- Start date
Heavy lower day
Forgot weigh-in
10min wake-up walk
DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 230, 250, 260. Couldn’t get 270 to budge, frustrating but still not recovered from Thursday.
DL back offs; 5 x1-230.
Seated DL, box+12mats; 3 x5-230.
Deficit deads, beltless, 12 mats; 3 x3-150
Standing pulley abs; 3 x12-55kgs.
Supersetted.
Leg extensions; 2 x12-40.
Leg curls; 2 x10-40.
Supersetted.
A pretty disappointing session all around. Calories are down a bit but all the same, that usually wouldn’t impact peak strength quite so much. I’m still failing to consistently get a good leg drive at the upper end. More practice required.
Leg curls may be a bit heavy and better suited to 15-20 rep range. Felt tightening around the adductor strain after those sets.
Daily walks
1 x30min
Forgot weigh-in
10min wake-up walk
DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 230, 250, 260. Couldn’t get 270 to budge, frustrating but still not recovered from Thursday.
DL back offs; 5 x1-230.
Seated DL, box+12mats; 3 x5-230.
Deficit deads, beltless, 12 mats; 3 x3-150
Standing pulley abs; 3 x12-55kgs.
Supersetted.
Leg extensions; 2 x12-40.
Leg curls; 2 x10-40.
Supersetted.
A pretty disappointing session all around. Calories are down a bit but all the same, that usually wouldn’t impact peak strength quite so much. I’m still failing to consistently get a good leg drive at the upper end. More practice required.
Leg curls may be a bit heavy and better suited to 15-20 rep range. Felt tightening around the adductor strain after those sets.
Daily walks
1 x30min
Last edited:
Bench and DL day
110.6 I figured I might try to make the four day split work a bit better but be more mindful of RPE and fatigue along the way for lower body.
10min wake-up walk
Bench to max, index on rings, wrist wraps; 1 x10-70. 1 x1-120, 125, 130, 135, 140-3/4 rep.
Chin-ups, clustered-singles sets; 1 x5-bw. 1 x3-bw+20kgs. 4 x3-bw+40kgs@9, @9, @9, @10.
Supersetted.
DL, medium-V, swing-in practice, low RPW top triple; 1 x3-70, 120, 170, 220@7. This was fine for today given the fatigue from yesterday.
Incline bench; 3 x5-110.
WG chin-ups; 3 x7-bw.
Neck extensions; 3 x20-30kgs.
Giant set.
Very happy with this session today. Will leave it as it is for next week.
Daily walks
1 x30min
110.6 I figured I might try to make the four day split work a bit better but be more mindful of RPE and fatigue along the way for lower body.
10min wake-up walk
Bench to max, index on rings, wrist wraps; 1 x10-70. 1 x1-120, 125, 130, 135, 140-3/4 rep.
Chin-ups, clustered-singles sets; 1 x5-bw. 1 x3-bw+20kgs. 4 x3-bw+40kgs@9, @9, @9, @10.
Supersetted.
DL, medium-V, swing-in practice, low RPW top triple; 1 x3-70, 120, 170, 220@7. This was fine for today given the fatigue from yesterday.
Incline bench; 3 x5-110.
WG chin-ups; 3 x7-bw.
Neck extensions; 3 x20-30kgs.
Giant set.
Very happy with this session today. Will leave it as it is for next week.
Daily walks
1 x30min
Last edited:
Lower dominant accessories day
111.5
5min knees-up march, 5min wake-up walk
FPDL, medium-V, swing-in, triples; 1 x3-70, 120, 170, 220@7.5, 230@8.5. 3 x1-240@9.
Felt good, plenty of room to improve on technique and increase load.
SSB SQ, triples, sleeves; 1 x3-82, 132, 162@7, 162@7, 162@7.5. Feeling good after taking Monday off squats.
RDLs, medium-V stance; 2 x8-170.
Larsen bench, pinkies on rings, paused triples EMOM; 1 x5-70. 4 x3-100. Nice to mix the grip up. This has always been a comfortable grip width for me, even if the ROM increase impacts max load.
SG hypers, #6 50deg; 3 x8-80. Focusing on getting my hips well over the pad at setup.
Standing pulley abs; 3 x12-55kgs.
Supersetted.
Leg extensions; 3 x15-40.
Leg curls; 3 x10-30.
Supersetted
Generally quite happy with the session. Tomorrow will be completely free of posterior chain and legs loading. Some ideas for Monday.
Daily walks
1 x30min
2 x15min
111.5
5min knees-up march, 5min wake-up walk
FPDL, medium-V, swing-in, triples; 1 x3-70, 120, 170, 220@7.5, 230@8.5. 3 x1-240@9.
Felt good, plenty of room to improve on technique and increase load.
SSB SQ, triples, sleeves; 1 x3-82, 132, 162@7, 162@7, 162@7.5. Feeling good after taking Monday off squats.
RDLs, medium-V stance; 2 x8-170.
Larsen bench, pinkies on rings, paused triples EMOM; 1 x5-70. 4 x3-100. Nice to mix the grip up. This has always been a comfortable grip width for me, even if the ROM increase impacts max load.
SG hypers, #6 50deg; 3 x8-80. Focusing on getting my hips well over the pad at setup.
Standing pulley abs; 3 x12-55kgs.
Supersetted.
Leg extensions; 3 x15-40.
Leg curls; 3 x10-30.
Supersetted
Generally quite happy with the session. Tomorrow will be completely free of posterior chain and legs loading. Some ideas for Monday.
Daily walks
1 x30min
2 x15min
Last edited:
Upper accessories day
111.5 heavily fatigued from stressful and high fatigue day yesterday. Will pace things slowly today.
10min wake-up walk
Bench, index on rings; 1 x10-70. 3 x4-120@9, 120@9, @9.5.
Chin-ups, continuous; 1 x10-bw. 3 x5-bw+25kgs@9, @9, @9.5.
Supersetted.
Incline bench; 3 x4-110@9, @9, @9.
WG pull-ups, bench grip width; 3 x5-bw+10kgs@9, @9, @10.
Supersetted.
CG high incline pin press, middle to knurl; 2 x10-50.
CG neutral pull-ups, pullover-style; 2 x10-bw.
Supersetted.
DB preacher curls; 3 x10-DB+10kgs.
Band pressdowns; 3 x15-IE blue band.
Neck extensions; 1 x20, 18, 15-30kgs.
Giant set.
Daily walks
1 x15min
1 x45min
111.5 heavily fatigued from stressful and high fatigue day yesterday. Will pace things slowly today.
10min wake-up walk
Bench, index on rings; 1 x10-70. 3 x4-120@9, 120@9, @9.5.
Chin-ups, continuous; 1 x10-bw. 3 x5-bw+25kgs@9, @9, @9.5.
Supersetted.
Incline bench; 3 x4-110@9, @9, @9.
WG pull-ups, bench grip width; 3 x5-bw+10kgs@9, @9, @10.
Supersetted.
CG high incline pin press, middle to knurl; 2 x10-50.
CG neutral pull-ups, pullover-style; 2 x10-bw.
Supersetted.
DB preacher curls; 3 x10-DB+10kgs.
Band pressdowns; 3 x15-IE blue band.
Neck extensions; 1 x20, 18, 15-30kgs.
Giant set.
Daily walks
1 x15min
1 x45min
Last edited:
Heavy DL day
Forgot weigh-in. Heavily fatigued and under recovered.
10min wake-up walk
DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 250@9.5. Leaving it here, even if frustrating to do so. Decided to see if moving the bulk of work to Monday’s lets me sufficiently recover each week. The Thursday sessions are setting me too far back right now.
Back offs; 5 x2-220. Focusing on technique practice.
SSB SQ, sleeves, OLY shoes heavy triples; 1 x3-82, 132, 162@7, 162@7.5, 162@7.5. Struggling for motivation today. They moved fine though.
RDLs, medium-V stance; 3 x8-170. Hoping I can reactivate this stance.
Leg extensions; 3 x15-40.
Leg curls; 3 x12-30.
Standing pulleys abs; 3 x10-60.
Giant set.
Daily walks
1 x30min
Forgot weigh-in. Heavily fatigued and under recovered.
10min wake-up walk
DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 250@9.5. Leaving it here, even if frustrating to do so. Decided to see if moving the bulk of work to Monday’s lets me sufficiently recover each week. The Thursday sessions are setting me too far back right now.
Back offs; 5 x2-220. Focusing on technique practice.
SSB SQ, sleeves, OLY shoes heavy triples; 1 x3-82, 132, 162@7, 162@7.5, 162@7.5. Struggling for motivation today. They moved fine though.
RDLs, medium-V stance; 3 x8-170. Hoping I can reactivate this stance.
Leg extensions; 3 x15-40.
Leg curls; 3 x12-30.
Standing pulleys abs; 3 x10-60.
Giant set.
Daily walks
1 x30min
Last edited:
Heavy upper day
112.6 feeling bloated in the heat
10min wake-up walk
Bench, index on rings, wrist wraps; 1 x10-70. 1 x1-120, 125, 130, 135, 140 (3/4). All of these are getting better slowly.
Chin-ups, clustered singles sets; 1 x10-bw. 5 x3-bw+40kgs@9, @9.5, @10, @10, @10. The last cluster was kinda meh.
Supersetted.
Incline, index on rings; 3 x5-110.
WG chin-ups; 3 x8-bw.
Neck extensions; 3 x20-30kgs.
Giant set.
Reasonably good session.
Daily walks
112.6 feeling bloated in the heat
10min wake-up walk
Bench, index on rings, wrist wraps; 1 x10-70. 1 x1-120, 125, 130, 135, 140 (3/4). All of these are getting better slowly.
Chin-ups, clustered singles sets; 1 x10-bw. 5 x3-bw+40kgs@9, @9.5, @10, @10, @10. The last cluster was kinda meh.
Supersetted.
Incline, index on rings; 3 x5-110.
WG chin-ups; 3 x8-bw.
Neck extensions; 3 x20-30kgs.
Giant set.
Reasonably good session.
Daily walks
Last edited: