2016 Log

[Jester]

Full body session 3 - back emphasis

No weigh-in. Not too bad for a Friday but a lot of work stress/activity impacting sleep quality and metal clearance right now.

10min wake-up walk.


DL, slack pull practice, wide-medium V KK stance, hook; 1 x5-70, 120, 170. 1 x1-220, 250@8.5speed. 1 x3-220.

Lots of lower back fatigue and not much pop today. Big sessions this week so not unexpected. Not enough walking either.


CG Chin-ups, 10mins cluster singles set; 1 x5-bw. 1 x3-bw+15kgs. 10 x1-bw+30kgs. 5 x1-bw+25kgs.

Starting to accept the realisation that my lats are trashed come Friday mornings and lowering the weight for better form is probably the way to go.


Larsen bench, pinkies to rings; 1 x5-70. 2 x4-110@RIR2, @RIR0.5-misgrooved final rep.

Chin-ups back offs; 1 x8-bw+15mgs@RIR0, 1 x7-bw+15kgs@RIR0.
Supersetted.


Anderson front squats; 3 x3-70. I suck at these.


CG neutral pull-ups, pullover-style; 1 x12-bw.
WG neutral pull-ups; 1 x12-bw. Liked these more.


Bent knee raises, ankle weights; 2 x12-bw+10kgs.
Neck extensions, low seat, dead stop; 2 x10-40kgs. Too heavy for the effect I want.
DB oblique raises: 2 x12-40kgs.
Supersetted.


Will move to versa’s for this day, given the accumulated fatigue. Heavy hook can just be a Monday and maybe Wednesday @250 thing.

Might look to setup belt squats again for this day.


Daily activities
3k steps

 

[Jester]

Upper push session

No weigh-in.

5min wake-up walk.


Incline pin press, index on rings, 15-20reps@RIR1; 1 x10-70. 1 x5-110@0.5, 1 x3-110@0.5, 1 x2-110@RIR0. 1 x6-100@RIR0.


Low seat Z-press from pins, pinkies to rings; 1 x4-60@RIR1, @RIR1. 1 x10-50@RIR0.


Unilateral DB OHP; 1 x6-DB+20kgs@RIR0.


Band pressdowns; 2 x 20-purple band.



Daily activities
11k steps

 

[Jester]

Full session 1 - posterior emphasis

No weigh-in. Feeling very tired.

10min wake-up walk.

Standing banded abs; 1 x20-IE blue band.


DL to max, medium-V KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@7speed, 270@8.5speed. 290 - fail, 4 attempts. Broke it but just didn’t have the readiness. Next week.

Back offs, 10min singles; 4 x1-260. No hook today, grip is dead.


Larsen press, index to rings; 1 x10-70. 2 x2-120@RIR1, @RIR1.


Zercher SQ, beltless, sleeves; 1 x3-120@RIR4. 2 x1-150@RIR2, @RIR2.


Pendlay hybrids; 2 x5-130.


SG high pulls; 2 x8-80.


Loading strap rows; 2 x5-55.


Nordic negatives assisted; 2 x6-bw.
Standing pulley abs; 2 x10-55.
Supersetted.


Absolutely garbage session. Just not recovered. Struggled to get it done mentally and physically.



Daily activities
2k steps

 

[Jester]

Fullbody session 2 — anterior emphasis

No weigh-in.

10min wake-up walk.


SSB SQ to heavy top set, sleeves, OLY shoes; 1 x5-82. 1 x3-132. 1 x1-182@9speed. Probably a slight improvement on last week. Just need more practice on heavy bar path again.

Back offs, heavy, 10mins; 2 x5-162@RIR3, @RIR2. Great sets.


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120@6speed, 1 x1-140@9speed, paused. Smashed it:

Incline back offs, paused, 10mins; 2 x4-110@RIR1, @RIR1.


Block pulls to max, 6mats; 1 x5-70. 1 x1-120, 170, 220, 250 (hook), 270@8speed, 290@9 speed, 310@10speed. About as well as last week.

Back off cluster singles set; 3 x1-270.


Low seat BTN press; 2 x4-50.
Mental reminder to lower EVA height for better safeties positionin.


Leg extensions; 2 x12-35.
Leg curls; 2 x12-20.
Band pressdowns; 2 x20-purple band, failure.
Supersetted.


Daily activities
3k steps

 

[Jester]

Fullbody session 3 - back and core emphasis

No weigh-in.

10min wake-up walk.

Standing bands abs; 1 x10-IE blue band.


DL, medium-V, slack pull focus; 1 x5-70, 120, 170. 1 x1-220, 260@8speed. It broke off setting my back, so didn’t get a heap of quad drive.

Back off cluster triple; 1 x3-230. Obviously tired by this point of the week. Focusing on bar bend and quad-drive through the big toe.

Mental note to stay disciplined with my stance setup and not slip into too close on the heels and create a leverage weakness.


Chin-ups, 10mins heavy work; 1 x5-bw. 1 x5-bw+15kgs. 4 x3-bw+25kgs@RIR2, @RIR2, @RIR1, @RIR0.5. Spacing needs to be a bit more even. The last triple was rushed.


Bench, pinkies to rings; 1 x10-70. 2 x3-110@RIR3, @RIR3.

Chin-ups back offs; 1 x7-bw+15kgs@RIR0.5, @RIR0. Probably hung out at the bottom of the hang for a bit long on some of the reps. Last week’s set of 8 was slightly sketchy anyhow.
Supersetted.


Zercher SQ, beltless, sleeves; 1 x5-120@RIR4,


BB oblique raises; 2 x10-40.
BB reverse curls; 2 x12-40.
Supersetted.


Sit-ups, full extension; 2 x10-bw.
BB curls; 2 x10-40.
Neck extensions, low seat; 2 x20-30kgs.
Supersetted.



Daily activities
4K steps

 

[Jester]

Upper body session push emphasis

No weigh-in.

10min wake-up walk.


Larsen bench, index on rings, 10mins heavy sets, 12-20rep goal; 1 x10-70. 1 x5-100. 2 x4-120@RIR2, @RIR1.5, 2 x3-120@RIR2, @RIR2. 14 total. Meant to do a lower weight and from pins. Will hopefully remember next week.

Backoff Larsen pin press; 1 x7-100@RIR0.5.


Low seat Z press, 20 EVA; 2 x5-60@RIR1, @RIR1.

Back off set; 1 x10-50@RIR1.


Low seat, unilateral DB OHP; 1 x10-DB+15kgs@RIR1.


Band pressdowns; 2 x20-purple band to failure.


Great session.


Daily activities