2016 Log

[Jester]

Upper body push session

No weigh-in.

10min wake-up walk.


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120@5speed, 130@7speed, 140@8speed, 150@9.5speed. Got it, maybe 1-2inches short. Need to keep cueing my back into the bench.

Back off singles, 10mins; 7 x1-130.


Seated OHP, no back, off pins; 2 x5-60.


Unilateral DB OHP; 1 x8-DB+15kgs.



Daily activities
10k steps.

 

[Jester]

Full body session 1 - posterior emphasis

No weigh-in. Fairly fatigued from a busy and labourious weekend.

10min wake-up walk.


DL to max, wide-medium stance V KK stance; 1 x5-70, 120, 170. 3 x1-220. 1 x1-250@6speed, 270@8speed. Took me a few attempts to get it. Passive fatigue stacked up from the weekend and sub-five hours sleep.

Back off singles, 10mins, hook; 8 x1-250.


Larsen press, index to rings; 1 x-10-70. 1 x6-100@RIR3-4ish. Lots of DOMS and push-stiffness.


Zercher SQ, paused, beltless; 1 x3-100. 1 x6-120@RIR3.


Loading strap rows; 2 x8-60.
FH sit-ups, plate behind head; 2 x10-bw+10kgs.
Supersetted.


Nordic negatives assisted; 2 x10-bw.
Standing pulley abs; 2 x10-60kgs.
Supersetted.



Daily activities
5k steps

 

[Jester]

Full body session 2 - anterior emphasis

No weigh-in.

10min wake-up walk.


LBBS to heavy top sets; 1 x5-70, 120. 5 x3-150@RIR3, @RIR3, @RIR3, @RIR2, @RIR2.


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120@6speed, 140@8speed, 3/4-150@9.5speed.

Incline press back offs, break from pins; 2
x3-110@RIR1, @RIR1.5.


Block pull to max, wide-medium V KK stance, 6mats; 1 x5-70. 1 x1-120, 170, 220, 270, 300@9speed (hook). Haven’t held that without straps in 6ish years.

Cluster singles back off set; 3 x1-270. Moved well.


HBBS, rep work, paused, breathing, from pins; 1 x10-70. Load bump next week. One set will be sufficient.


Leg extensions; 2 x12-35.
Leg curls; 2 x10-25.
Band extensions; 2 x20-purple band.
Supersetted.


Daily activities
10k steps

 

[Jester]

Upper push session

No weigh-in.

10min wake-up walk.


Bench to max, index on rings; 1 x10-70. 1 x1-120@6speed, 140@8.5speed, 150@9.5speed. Almost comp-touch. Felt not too bad at all.

Back offs; 3 x3-130@RIR2, @RIR1, @RIR2.


Z press off pins, 16mats; 2 x8-50.


Seated BTN press, 12mats; 1 x8-40. Felt off, will do more DB for now. Feels way better.


Unilateral DB OHP; 1 x10-DB+15kgs. Maybe a big load bump and volume too.




Daily activities
7k steps

 

[Jester]

Full body session 1 - posterior emphasis

No weigh-in.

10min wake-up walk.


DL to max, wide-medium V KK stance; 1 x5-70, 120, 170. 3 x1-220. 1 x1-250@7speed, 270@9speed (hook). Plenty of fatigue still from the travel last week.

Back off slack pull singles, floor pause, 10mins, hook; 4 x1-250.


Larsen press, pinkies on rings; 1 x10-70. 2 x6-100@RIR5, @RIR5.


Zercher SQ, paused @pins; 2 x3-120@RIR5, @RIR5. Load bump next week.


Loading strap rows; 2 x8-60.
Leg extensions; 2 x12-35.
Leg curls; 2 x10-25.
Supersetted.


Flexion rows; 2 x15-40. Need an improved ROM for these but a good starting point.
Standing pulley abs; 2 x10-60.
Supersetted.



Daily activities
5k steps

 

[Jester]

Full body session 2 - anterior emphasis

No weigh-in.

10mins wake-up walk.


LBBS, heavy triples; 1 x5-70. 1 x3-120. 2 x3-150@RIR3, @RIR3, @RIR3, @RIR3. Probably more practice required. I’ll try to remember to do ramp up sets for ten reps.


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120@5speed, 140@7speed, 3/4 150@9speed.

Back offs, 2ct paused; 3 x4-120@RIR1, @RIR1, @RIR1.


Deficit slack pulls to max, 6mats; 1 x70-120, 170. 3 x1-220. 1 x1-230, 240@9speed. Didn’t do 250 but next time.


HBBS, paused, breathing, OLY shoes; 2 x5-100@RIR3, @RIR3.



Daily activities
5k steps

 

[Jester]

Full body session 3 - anterior emphasis

No weigh-in.

10min wake-up walk.


DL slack pull single, wide-medium V KK stance; 1 x5-70, 120, 170. 3 x1-220. 1 x1-250@8speed, 270@9speed (versa’s).


Chin-ups, 15min heavy top sets, reset reps; 1 x5-bw. 1 x3-bw+15kgs. 1 x5-bw+30kgs@RIR0, x4@RIR0, x3@RIR0.

A slide back this week due to fatigue and stress. All good.


Larsen press, index on rings; 1 x10-70. 1 x5-100. 1 x2-120@RIR3.

Chin-ups back offs; 3 x5-bw+15kgs@RIR1, @RIR1, @RIR1.
Supersetted.


Zercher SQ, beltless; 1 x3-120@RIR5, 2 x1-150@RIR2, @RIR2. Full depth and pause. Very good reps.


Running slow and stopped there.



Daily activities
3k steps

 

[Jester]

Upper body push session

No weigh-in.

10min wake-up walk.


Bench; 1 x10-70. 1 x1-120@5speed, 130@6speed, 140@7.5speed, 150@9.5speed. Full ROM.


Back offs, 10mins; 3 x3-130@RIR1, @RIR1, @RIR1.


Seated Z pin press, 18mats; 2 x5-60@RIR1, @RIR1.


JM press; 2x8-40.


Unilateral seated DB OHP; 2 x10-DB+15kgs. Load bump next week.

Neck extensions, seated full-ROM; 2 x20-30kgs. Left some RIR in the tank. Hoping to do these at this session without inhibiting Monday pulling focus.
Supersetted.



Daily activities