2016 Log

ME lower day


110.1 food intake coming down this week.

10min wake-up walk
PSOAS band raises; 1 x15-green short band
Standing jumps; 1 x10-bw


DL to max, natural stance; 1 x5-70, 120. 1 x1-170, 200 hook, 220, 250, 270@9. Got it on the 2nd attempt, was too squatty on the first. Had it in my head to consider 290 today but wasn’t quite in the groove enough. Maybe two weeks time.


SSB SQ to max; 1 x3-82, 112. 1 x1-132, 162@8. Felt good, half the battle is the bloody handles getting in the way at the bottom.


Deficit DL, 12 mats, hook, beltless; 3 x2-200@8-8.5.


SSB SQ, back offs; 3 x3-132@6-7. I went uber-narrow on the third set and it felt a lot better, so I think I’ll say there for SSB work.


SSB GMs, beltless; 3 x6-142. Low RPE/high RIR.
Banded abs; 3 x20-dpb.
Supersetted.


GHD style sit-ups, plate behind head; 1 x10-bw. 2 x10-bw+10kg.


Pretty happy with this session. Got into my head a bit much on the 270. I think k had 290 in the bag but not worth going for it on an off day.

Tweaked the setup to focus more on performance and load than volume, as I have Thursday’s volume and Friday’s rows for that.

Will add in some higher rep leg work to superset against the sit-ups all the same, probably alternating reverse lunges on SSB.


Daily walks
2 x15min
1 x45min
 
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Max effort upper


110.1 both PSOAS feeling a little sensitive after begging the sit-ups back in but I should be ok.

10min wake-up walk


Max bench, pinkies on rings; 1 x10-70. 1 x3-100. 1 x1-120, 130@11. That rep lasted for a legit 5s. I got it but damn did it stick.
Back offs; 3 x2–120@8, 7.5, 8. Touching too high on the max again.

Weighted chin-ups, clustered singles sets; 1 x10-bw. 1 x3-bw+15kg. 1 x3-bw+30kg. 2 x2-bw+40kg@9.5, @9. 1 x1-bw+40kg@10. 1 x6-bw+30kg@9.5.
Supersetted.
More biceps required. Touched too high on the max single for bench.


CG bench; 4 x4-102.5.
WG pull-ups, versa’s; 4 x9-bw. Want to get these back to a textbook 15-20reps. Will need to shed some fat of course, circa 4-6kgs I think.
Supersetted.


Neck extensions; 1 x20, 15-30kg.
GHD-style sit-ups, plate behind head; 2 x10-bw+15kg.
BB curls; 2 x15-40.
Overhead band extensions; 2 x25-pb.
Giant set.


Hanging leg raises; 1 x15-bw. Time to nail down discipline on these. They generally keep my hips and abs healthy and happy.

Happy with the back half, the bench and chins were a drop off from last week. Possibly due to the big volume bump on Friday.

Spent some time re-thinking yesterday’s session and I might just keep the structure as it was with Monroe 10rep work from accessories. Not sure yet.


Daily walks
1 x30min
 
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Volume lower day


110.1

10min wake-up walk
PSOAS band raises; 1 x15-green shorty band
Standing jumps; 1 x10-bw


DL w/bands, 2 mat deficit; 1 x5-70. 1 x3-70+2gb&1bb. 1 x3-120+2gb&1bb. 20 x1-150+2gb+1bb.


Buffalo box squat; 5 x2-112.


Seated DL, 12 mats, versa’s; 3 x8-200. Tire a little skin on left thumb during DLs, so stuck with versa’s here. It’s probably better for lower back focus anyway.
Banded abs, inward facing, wide stance; 3 x20-2pb.
Supersetted.


Belt squats, close stance; 2 x20-100.
Banded abs, bar behind legs; 2 x20-2pb.
Supersetted.


SG axle hypers, 50 deg #7; 3 x10-100. Closer grip might be better for more consistent reps.
Suspended GHD style sit-ups, ab focus; 3 x15-bw.
Supersetted.


Hatfield SSB reverse lunges alternating; 1 x15-62.


Nordic curls, band assisted; 1 x13-bw. 3 x10-bw. Added mats here for a deeper ROM. Felt good.


Daily walks
Nil due to work schedule.
 
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Volume upper day


109.7

10min wake-up walk


Bench, index on rings; 1 x10-70. 3 x9-102.5
Chin-ups, versa’s; 1 x10-bw. 3 x8-bw+10kg. The hanging leg raises has the unintentional side effect of supersetting lats, which stuffed me on these, hence the switch halfway through.
Hanging leg raises; 2 x15-bw. GHD style sit-ups, plate behind head; 2 x10-bw+10kg.
Giant set.


OHP; 4 x6-60. Moved the hand position out one finger a time per set. Wide is very weak, close is very strong.
BB rows; 4 x5-150. Big improvement on last week. Time to add reps.
Supersetted.


Deficit pushups; 3 x15-bw.
CG neutral pull-ups, versa’s; 3 x10-bw.
GHD style sit-ups, plate behind head; 3 x10-bw+10kg.
Giant set.


Cut short.


Daily walks
1 x30min


End of day
WG pull-ups, short breaks; 4 x10-bw
 
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Max effort lower day


110.0

Walking lunges; 1 x10
PSOAS band raises; 1 x10
5min wake-up walk
Standing jumps; 1 x10-bw
Banded abs: 1 x10-pb


DL to max, natural stance; 1 x5-70. 1 x1-120, 170, 200, 220, 230, 250, 270. Broke 290 thrice but just didn’t have quite have the confidence or positioning to get it further than that. Not far off though. Lost about 10minutes across the failed attempts. Right PSOAS tightened a little on the third attempt as my hips were too high. Need to remember to counterbalance backwards. Still, not far off.


Buffalo box squat to max; 1 x1-72, 122, 152. Didn’t have the confidence in my hips to sit all the way down. Basically hit a wide stance squat again. Form was shit.


Deficit DL, 12 mats; 2 x3-200. Belt and versa’s back to get me better used to the braced sensation with a full breath and save the grip fatigue for heavy chin-ups tomorrow. Third set back next week.


Back off buffalo box squats; 2 x2-122. Narrowed stance and straightened the feet a bit, felt better.


SSB GMs, narrow stance; 3 x10-112. Decided that deep 10s, working the hamstrings and lower back more is better for these
Banded abs; 3 x20-2pb.
Supersetted.


Belt squats; 3 x15-125. Amazing using my new Spud Inc. belt squat belt. Quads ahoy.
Banded abs, widebstance; 1 x20-2pv. Getting a bit sloppy. Need something that more consistently hits abs.
Supersetted.


Daily walks
1 x15min
1 x30min
 
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Max effort upper day


109.5

5min wake-up walk


Bench to max, index on rings; 1 x5-70, 100. 1 x2-120. 1 x1-130@8.5. 140kg FAIL. Came down in the wrong groove, everything opened up too wide and it didn’t get more than two inches off the chest. Probably a helpful negative but haven’t quite mastered this load yet.
Backoffs; 1 x4-120@10 AMRAP.

Weighted chin-ups, clustered singles sets; 1 x5-bw, bw+15kg, bw+30kg. 2 x3-bw+40kg@9.5, @10. 1 x12-bw+30kg@9.5 AMRAP.
Supersetted.


CG bench; 4 x4-105.
WG pull-ups, versa’s; 4 x10-bw.
GHD-style sit-ups, suspended, ab focus; 2 x15-bw. PSOAS tie-in at the right hip was just feeling shit overnight and still morning, which made it very difficult to find a good groove on these.
Giant set.


Hanging leg raises; 1 x15-bw.
Overhead band extensions; 1 x20-pb.
Buffalo shoulder raises; 1 x10-22.
BB curls; 1 x15-40.
Neck extensions; 1 x20-30kgs. Felt good but the plates were spinning on vertical axis making it feel slightly unstable.
Giant set.

Didn’t time manage well enough for a second accessory circuit. Otherwise it was a fantastic session, minus the 140kg bench error.


Daily walks
1 x30min


End of day
Hanging leg raises, crunch cue; 3 x20-bw.
 
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Volume lower day


110.3 gut fibre and also getting some quad fill out again


Walking lunges; 1 x10 per side
5min wake-up walk
PSOAS shorty band raises; 1 x15
Standing jumps; 1 x10-bw


DL w/bands, natural stance, hook; 1 x5-70. 1 x5-70+pshb. 20 x1-120+pshb. The shorty bands kicked my arse. I could barely lockout with grip holding, so plenty of room to keep improving at this kind of load before more band or weight is required.


Buffalo ATG squat; 1 x3-72. 4 x3-102. Lots of bounce but I think the load is a bit light. Took the box away as I’m not sure I was getting enough out of it over the past two months.


Seated DLs, box+12mats, versa’s; 3 x8-200. I may build up the mat height slowly for more focus on lower back. Lats and traps starting to take over a bit.
Banded abs, inward facing; 3 x20-2pb.
Supersetted.


Belt squats; 3 x15-125.
Banded abs, inward facing; 3 x20-2pb.
Supersetted.


Axle hypers, #7 50deg, narrow grip; 2 x8-100. Moving the grip to a few inches apart seemed to take the upper back out of the ‘movers’ and keep it static. This way I could keep the ‘work’ being done to the erectors. To be continued.


SSB Hatfield reverse lunges; 2 x20-32kg. Pumping the load on these makes it uncomfortable on shoulders as I’m doing them at a fast pace, so instead for now I’ll use them as a ‘finisher’. If I feel they’re too easy, I’ll very slowly titrate up.


Nordic curls, band assisted, greater elevation ROM; 4 x10-green band.


Daily walks
1 x30min
1 x15min
 
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Volume upper day


109.7

5min wake-up walk


Bench, index on rings; 1 x10-70. 3 x10-102.5
Chin-ups, reset reps; 1 x10-bw. 3 x10-bw+10kg.
Sit-ups, 6mats; 1 x20-bw.
Giant set.


OHP; 3 x7-60.
Seal rows; 3 x9-90. Moved away from BB rows as the impact to explosiveness of the Monday was apparent, and DL max being my main goal it doesn’t make a lot of sense to limit that. Seal rows back in.
Supersetted.


Deficit push-ups; 3 x15-bw.

CG neutral pull-ups, versa’s; 3 x12-bw. Not taking it to peak elbow squeeze, as that doesn’t really do anything for the back and just exhausts the connective tissues and cuts the sets shorter.

Axle hypers, #7 50deg, lower back focus, narrow grip; 3 x15-80.
Giant set.


Neck extensions; 2 x30-25kg..
Hanging leg raises; 2 x20-bw.
BB curls; 2 x15-40.
Overhead band extensions; 2 x20-pb.
Torch raises; 1 x12-DB+5kg.
Giant set.


Daily walks
2 x15min
 
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Max effort lower


112.0 far too heavy. The last week of end of year stuff has been tough. Time to knuckle down other than Christmas itself.

All kinds of work and life stress atm as the year winds down and an issue with the car. Need to temper expectations.


Walking lunges; 1 x10 per side
PSOAS band raises; 1 x20-green shorty band
10min wake-up walk
Standing jumps; 1 x10-bw
Banded abs; 1 x10-2pb


Max DL, || stance; 1 x5-70. 1 x1-120, 170, 200 hook, 220, 250. Natural-V stance; 1 x1-270@9.


Max Buffalo ATG squat; 1 x5-72. 1 x1-122, 152@8.5.


Deficit DL, 6 mats, hook; 3 x1-210. These felt really good at the lower height for helping my setup and the drop-in wedge.


Belt squats; 2 x15-130.
Banded abs, tempo&pause; 2 x10-2pb.
Supersetted.


Deficit RDLs, 6 mats, beltless; 1 x5-170. Plenty of reps less. Going to build on these slowly and really ingrain the pattern of drive after the slack pull.


Zercher DLs, +10mats; 2 x8-70. Getting back into these but with a ROM and tolerance focus first. My upper back is going to need a lot of mobility improvement for them. However, that should give me greater DL leverage once that happens so all good.
Banded abs, tempo&pause; 2 x10-2pb. Doing the banded abs like this seems to pull something back into the correct place on the right hip almost.
Supersetted.


Daily walks
1 x30min
 
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Max effort upper day


111.0 big sodium load yesterday

10min wake-up walk


Bench to max, pinkies on rings; 1 x5-70, 100. 1 x1-120, 130@8.5, 135kg FAIL.
Back offs; 1 x2-120@8. Arch was exhausted from lower back yesterday.

Weighted chin-ups, clustered singles sets; 1 x5-bw, bw+15kg, bw+30kg. 2 x3-bw+40kg@10, 10. 1 x10-bw+30kg@9.
Supersetted.
Zerchers probably had an impact on peak performance. Biceps felt as though they were missing some pop.


Pause bench, index on rings; 4 x2-120.
WG pull-ups, versa’s; 4 x10-bw.
Supersetted.


CG axle hypers, #8 50deg, lower back emphasis; 3 x10-80.
Hanging leg raises; 3 x20-bw.
Supersetted.


Neck extensions; 2 x30-25kg.
Hanging stiff leg raises; 2 x20-bw.
Supersetted.


Daily walks
2 x15mins
 
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Volume lower day


110.7. Massive fatigue today. Combination of heat and a lot of work stress.


Walking lunges; 1 x10 per side
5min wake-up walk
PSOAS band raises; 1 x15-green shorty band
Standing jump; 1 x10-bw



DL w/bands; 1 x5-70, 1 x5-70+pshb. 5 x3-120+pshb. Felt good. Hands out just a bit, realised they were too narrow as I was starting to get some minor aches in the shoulders. The wedge-hinge requires the torso to swivel in between arms anyhow.


Belt squats, narrow stance, oly shoes; 3 x15-125.
Banded abs, tempo & pause; 3 x10-2pb.
Supersetted.


Block pulls, +8 mats; 2 x5-220.


Zercher squats; 3 x8-70. Time to be patient and make these work. Finding the stance that works at the start. It’s sort of a semi-sumo width by conclusion rather than design.


Nordic curls, band assisted; 4 x11-green band assisted


SSB Hatfield reverse lunges: 1 x20-32kg.


Daily walks
1 x15min
 
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Volume upper day


110.7


Bench, index on rings; 1 x10-70. 3 x8-105.
Weighted chin-ups, reset reps; 1 x10-bw. 3 x8-bw+20kg.
Neck extensions, full ROM; 1 x25, 2 x20, 1 x16-25kgs.
Giant set.


OHP; 3 x8-60.
Seal rows; 3 x9-90.
Supersetted.


Deficit push-ups; 2 x20-bw
CG neutral pull-ups, versa’s; 2 x15-bw.
CG axle hypers, #8 50deg; 2 x13-bw. Gotta remember to stay loose. 80kg or lower better for the lower back emphasis.
Giant set.


Daily walks
1 x60min
1 x30min
 
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Max effort lower day


111.2 spent the weekend away. Plenty of walks and NEAT-exercise but no weigh-ins. Gut feels a bit full and heavy. Tried to moderate intake, obviously have to remove calories now though.


10min wake-up walk
PSOAS band raises; 1 x15–green shorty thin band
Standing jumps; 1 x10-bw
Banded abs; 1 x10-pb


DL to max, natural stance, versa’s due to cut thumb; 1 x5-70. 1 x1-120, 170, 200, 220, 240, 260, 280@9. Got in my head a little on the first attempt. Nailed it on the 2nd and had a little extra in the tank. Slack pull and counterbalance worked extremely well.
Back offs; 1 x5-220.


Belt squats; 3 x10-140.
Banded abs, tempo&pause; 3 x10-2pb. These again feel like they’re on the verge of correcting my right hip issue by pulling something on the outside into the correct spot.
Supersetted.


Deficit RDLs, 6 mats; 3 x6-170. Building up the reps per set here. Probably dragging my feet about it though.


Daily walks
1 x30min
 
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