2016 Log

Max effort upper day


110.3

10min wake-up walk


Bench to max, index on rings; 1 x5-70, 100. 1 x1-120, 1 x1-130@8.5, 140@10. I was smidge too far back on the bench so the touch was a tad too low and just shy of proper contact. Still, it bounced up on the reflex and locked, big improvement on prior weeks.
Backoffs; 1 x5-120@10.

Weighted chin-ups, clustered singles sets; 1 x5-bw, bw+15kgs. 1 x3-bw+30kgs. 1 x2-bw+40kgs@9.5, 10. Had trouble on the top 1/3 of ROM once elbows hit 90degrees. Basically I need to do more curls, DB especially I suspect.
Back offs; 1 x6-bw+30kg@10. Well down from last week and definitely has identified biceps as the weak link on this lift right now.
Supersetted.


Bench, index on rings, 2ct pause; 3 x4-110.
WG chin ups, continuous; 3 x5-bw+15kgs.
Supersetted.


CG axle hypers, #8 50deg, lower back emphasis; 3 x10-80kg. 1 x15-50kg. I didn’t quite figure this out until lowering the weight. My form needs to be holding posterior chain in place and just lowering the weight from the top until the lower body wants to get involved, then bad up again. Great pump and sensation from that last set.
Hanging leg raises; 3 x20-bw.


Daily walks
1 x30min
 
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Volume lower day


110.9

10min wake-up walk
PSOAS raises; 1 x20-green shorty power band
Standing jumps; 1 x10-bw
Banded abs; 1 x10-pb


DL w/bands, hook; 1 x5-70. 1 x1-70+bshb. 5 x3-70+bshb.


Belt squats, hands free; 3 x20-120.


Block pulls, 10 mats; 3 x4-250.


SSB ATG squats, oly shoes; 3 x10-62.


Zerchers from floor; 1 x10, 7-70. Finally have the mobility to do these. Will build up gradually. There’s no rush and they’re about applied strength outside the gym, and exposure in a position rather than high-loading. For now, anyhow.


Hatfield SSB reverse lunges; 1 x20-32kgs. Either add a 5kg plate to each side or go to 25 reps first. Not sure which serves the purpose better.


Nordic curls, assisted; 4 x12-green band.


Smashed this session which started 10min behind. Lots of wins, take-always are to slowly add load to the speed pulls and add reps to the block pulls. Zerchers just to continue building up.


Daily walks
2 x30min
 
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Volume upper day


110.9 thought it might be lower but trying not to get too wrapped up in daily #s. Needs to start coming down though, even with glycogen taken into accounts after volume days.


Bench, index on rings; 1 x10-70. 3 x9-105@9.5, @9.5, @9.5.
Chin-ups, reset reps; 1 x10-bw, continuous. 3 x9-bw+20kg@9.5, @9.5, @10.
Neck extensions; 3 x20, 1 x15-25kgs.
Giant set.


OHP, pinkies on rings; 3 x9-60.
Seal rows; 3 x8-90.
Supersetted.


WG neutral pull-ups, versa’s; 3 x11-bw. Feels good to have these back in. With the versa’s I can pause at the bottom near the end without having to disengage.
CG axle hypers, #8 50deg, lower back emphasis; 3 x15-50. Hit the desired form across all three sets, just need to bed it down. Lower back pump is extreme. Possibly got to 60kg for Tuesday’s session.
CG Deficit push-ups; 3 x15-bw.
Giant set.


Supinated DB curls; 2 x10-DB+15kgs.
Overhead band extensions; 2 x20-purple band.
Supersetted.


Daily walks
1 x30min
1 x90min
 
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Rest day


112.3 lots of sodium and some fibre but still too high


Daily walks
1 x30min
1 x15min
 
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Max effort lower day


111.9

10min wake-up walk
PSOAS raises; 1 x20-green shorty power band
Standing jumps: 1 x10-bw


DL to max, natural stance; 1 x5-70. 1 x1-120, 170 hook, 200, 220, 250, 270@9, 270@9. Wanted to go heavier but slack pull not quite there today. Took the 2nd single at 270 instead.

Back offs, || stance; 2 x5-220. I want to keep working on || in the background. When I get it right, it’s like doing a knee-height rack pull.


Deficit RDLs, 6-mats, natural stance; 1 x7-170. I am using these for glutes and also the movement pattern of toes out, which is my display-strength strongest stance, but can be taxing to do all the work in.


Belt squats; 4 x10-140.
SG axle hypers, #7 50deg, hamstring emphasis; 3 x10-90.
Supersetted.


Banded abs, tempo&pause; 1 x10-pb.


Daily walks
1 x15min
 
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Max effort upper day


Intentionally skipped weigh-in. Starting to get the sense that if I’m not more disciplined with sleep soon, that the work won’t translate.

10min wake-up walk


Bench to max, pinkies on rings; 1 x5-70, 100. 1 x1-120, 130@9. It stopped out of groove for a moment 2/3s up but then finished it just fine.
Back offs; 3 x3-120@9, @9, @10.

Weighted chin-ups, clustered singles sets; 1 x5-bw, bw+15kg. 1 x3-bw+30kg. 1 x1.5-bw+40kg. The extra 3kgs of body weight is killing me here for a top set. Equivalent of adding an extra 5-10kgs to a deadlift (2.5-3% ish).
Back offs; 2 x4-bw+30@9, @9. 1 x7-bw+30kg@10.
Supersetted.


2ct pause bench, index on rings; 3 x4-110@9.5, @8.5, @9.5.
WG pull-ups, continuous; 3 x5-bw+15kgs + 1 x5-bw dropset final set.
Banded abs; 1 x20-pb. These don’t really work well without the bar behind my legs and that’s being used for the press.
Giant set.


CG axle hypers, #8 50 deg, lower back emphasis; 2 x15-60.
Hanging leg raises; 2 x15-bw.
Supinated DB curls; 2 x11-DB+15kgs.
Overhead band extensions; 2 x25-pb.
Giant set.

Definitely in a significant sleep deficit. That will get fixed by circumstance when the cut commences in earnest.

For this upper day, I think I’m better off doing my extra work with a power focus and more sets perhaps, or keeping it closer to volume. Everything in the heavier ranges taken near failure seems to take a toll beyond my recovery capacities.

The workouts are also taking too long to recover between sets/supersets.


Daily walks
1 x30min

End of day
Pull-ups, 30 s clusters; 8 x5-bw.
 
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Volume lower day


111.6

5min wake-up walk
PSOAS raises; 1 x20-green shorty power band
Standing jumps; 1 x5-bw.


DL w/bands, || stance; 1 x5-70. 1 x5-70+blue shb.
1 x3-120+blue shb. 1 x2-170+blue shb. 3 x5-120+blue shb.


Seated DL, box+12 mats; 3 x10-200. Good to have these back.


SSB ATG SQ; 3 x8-82.


SSB GMs; 3 x8-112.


Belt squats; 3 x20-125.
Banded abs, ab focus, tempo & pause; 3 x20-pb.
Supersetted.


Nordics assisted; 4 x12-green band assisted.


Hatfield SSB split squats; 1 x20-32. Did these as 10 per side then switched, x2, no break. Great pump.



Zerchers from floor. 1 x10-70. Left shoulder wasn’t quite feeling it today so it took a minute to make it happen. Will keep working on it. One set probably enough given what came before.


Daily walks
1 x30min
1 x15min
 
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Volume upper day


111.4

5min wake-up walk


Bench, index on rings; 1 x10-70. 4 x9-105.
Chin-ups, reset reps; 1 x10-bw continuous. 4 x9-bw+20kg.
Neck extensions; 2 x25, 2 x20, 1 x15-25kgs.
Giant set.


OHP, pinkies on rings; 2 x9, 2 x8-60.
WG neutral pull-ups, versa’s; 1 x12, 2 x11, 1 x9-bw.
Supersetted.


CG deficit push-ups; 2 x15, 1 x12-bw.
Seal rows; 3 x12-70.
Supersetted.


Supinated DB curls; 2 x11-DB+15kgs.
Overhead band extensions; 2 x20-pb.
Supersetted.

I was slow to get into the workout itself but picked up the pace quickly and smashed it out. Absolutely knackered. Ideally will get those arms up to five sets. And maybe add in bb raises to include the front delts in particular.


Daily walks
1 x30min
1 x15min
 
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Max effort lower day


112.7 loaded with sodium from dinner. Still too high but trying to use clothes as a secondary measure as I’m going deep into volume days and building up the glycogen stores and hopefully some size too.


5min wake-up walk
PSOAS raises; 1 x20-green shorty power band
Standing jumps; 1 x5-bw.


DL to max, || width stance with toes out; 1 x5-70. 2 x1-120, 170. 1 x1-200, 220 hook, 230, 240, 250, 260, 270@8.5. 290 broke the floor but I was bit too horizontal and bar too far forward, not a good enough slack pull. I let it go rather than spend 10mins. I think if it was a normal Monday I’d have got it. Need to bump my seated DL working weight to ingrain that still.


Buffalo SQ; 1 x5-72. 1 x1-122, 152, 162. 162 was a bit high. I fell into the trap of being too low bar rather than trying to do these with more vertical position, even if it means less absolute load. That position always leaves me feeling better afterwards


Belt squats; 4 x10-150.
Axle hypers, #8 50deg, reset reps; 4 x7-110.
Supersetted.
I didn’t push the pace on these as fast as I would need to on a regular Monday session. Wouldn’t hate an extra 2” ROM.


Banded abs; 2 x20-pb. Buffalo behind the legs worked out, which will make these easier to sub in as part of giant sets re: equipment availability.


Daily walks
2 x30min
2 x15min
 
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Max effort upper day


111.8

5min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 140. 140 was a shit rep today. Couldn’t find my groove, didn’t touch it, grind in the middle. Basically just a load exposure, but unintentionally.
Back offs; 3 x3-120@8, 8.5, 8.5.

Weighted chin-ups, clustered singles sets; 1 x10-bw. 1 x5-bw+15kgs. 1 x1-bw+30kg, bw+35kg, bw+40kg.
Back offs; 2 x4, 1 x6-bw+30kg@9.5, @9.5, @10.
Supersetted.


3ct pause bench: 3 x8-90. Add reps next week.
WG chin-ups, versa’s; 3 x10-bw. Aim to add a rep or two before very conservative loading.
Buffalo upright rows, medium/comfy grip; 3 x10-52. Probably 8-12rep double profession for these. Grip width is arms straight down.
Giant set.


Skull crushers; 2 x8-40.
BB curls; 2 x10-40.
Torch raises; 2 x10-DB+5kgs.
Giant set.


Definitely hadn’t quite recovered to full strength following Friday’s 33% volume bump. All things considered it went quite well though. I have to get the max effort superset work done more quickly though. Takes way too long and I could fit things in better as a result.


Daily walks
1 x30min
 
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Volume lower day


111.7 semi-carbed. Some belly fat to lose but I think I’ve also added a bit of muscle to my arms, shoulder girdle and quads over the last few months.


DL w/bands, natural-V stance; 1 x5-70. 2 x2-70+bshb. 8 x2-100+bshb.


Seated DL, box+12mats; 3 x10-200. Did the third set as continuous. Felt fine but not especially useful.


SSB SQ, beltless; 3 x10-82.


SSB GMs, beltless; 3 x10-112.


Belt squats; 4 x15-125.
Chin ups; 4 x10-bw.
Supersetted.


Nordics assisted; 4 x12-green band assisted.


Zerchers, +3 mats; 1 x10-70.
Banded abs; 1 x20-pb.
Supersetted.


Daily walks;
1 x30min
 
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Volume upper day


110.4

5min wake-up walk


Bench, index on rings; 1 x10-70. 4 x9-105.
BB rows; 1 x10-70. 4 x9-110.
Neck extensions; 2 x25, 3 x20-25kgs.
Giant set.
Left shoulder feeling like something was potentially in the wrong spot if jerked about, and might give during the reps but took it carefully and it held on.


One-arm lever row, angles90 handle; 3 x10-50.
OHP; 1 x9, 2 x8-60.
Supersetted.


Unilateral DB OHP; 3 x15-DB+10kgs.
Seal rows; 3 x9-90.
Supersetted.


Deficit push-ups, natural spacing; 2 x15-bw
WG inverted rows, versa’s; 2 x15-bw.
Supersetted

Cut short.

DB curls;
Overhead band extensions;
Upright rows;
Giant set.

An earlier than usual wake-up by the family cut things short. Might get a chance to make up the arm work later.

Can shave 10mins or so off with better rest periods and as session-endurance continues to improve.

Feeling nicely worked.


Might clean up the OHP as its rack position gets in the way of my head for the lever rows. They can go heavier too.

Daily walks
1 x30min
 
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