2016 Log

Max effort lower day


110.4 feeling pretty good after a relatively active weekend away with the fam. Sleep wasn’t amazing but it was longer, which seems to have helped.

5min wake-up walk
PSOAS raises; 1 x15-green shorty power band
Standing jumps; 1 x5-bw.


DL, natural stance; 1 x5-70, 120. 1 x1-170, 200, 220 hook, 230 move to || toes out stance, 240, 250, 260, 270@zen, 280@8.5.


Chin-ups, continuous; 1 x5-bw. 1 x5-bw+15. 3 x3-bw+30@9, @9.5, @10. Continuous due to time constraints.
Axle hypers, #8 50deg; 3 x6-110.
Belt squats; 3 x10-150.
Giant set.
Session cut short by an earlier work start than usual.

Banded abs; 1 x20-pb.



Very happy with the deadlifting.


Daily walks
1 x15min
 
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Max effort upper day


110.4

5min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 135 mis-grooved. 140-planned negative. Should’ve gone heavier.
Back offs; 1 x2–120@9.

Bent over rows, pinkies on rings; 1 x10-70. 1 x5-100. 5 x5-120,
Supersetted.


Seated backless OHP; 3 x8-50.
Seal rows; 3 x9-90.
Supersetted.


Upright rows, versa’s; 2 x10-50.
BB curls; 2 x8-50.
Overhead band extension; 2 x20-pb.
Banded abs, inwards facing, wide stance; 2 x20-pb.
Giant set.


Daily walks
1 x30min


End of day
WG neutral pull-ups; 3 x13-bw.
 
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Rest day


110.3


Daily walks
Nil on account of schedule and rest.

Bent over rows not ideal for Tuesday slot. A higher Yates row may be better, or just heaps of seal rows.
 
Volume lower day + China


Plan;

5min wake-up walk
Psoas raises; 1 x15-green shorty power band
Standing jumps; 1 x5-bw


DLs w/bands, || width toes out stance; 1 x5-70, 70+blueshb, 120+blueshb. 10 x2-150+blueshb.


Seated DL, box+12 mats; 3 x8-220. On point today.


SSB SQ, natural stance, beltless; 3 x8-92. Left patella above the knee is tight, carrying over from cramping across last weekend, took these as carefully and deep as I could. Up to 9s or 10s again next week ideally.


SSB GM, || stance, beltless; 3 x8-122. Back to 9s or 10s next week.


Chin-ups, continuous; 4 x10-bw. I should start recording the RPE on these, definitely easier than last week.
Belt squats; 4 x15-125.
Supersetted.


Nordics assisted; 5 x11-greens band. Couldn’t quite find the right setup position. Added green mats to the black but that wasn’t quite it, made it hard to get calves under the bar. Ultimately I didn’t get great extension of the knee at the bottom, but that will happen from time to time. Going to tinker with a DIY leg curl setup as well.
CG neutral pull-ups, pullover style; 4 x10-bw.
Supersetted.


Banded abs; 1 x20-pb.

Step ups, box+6mats; didn’t get to these.



Daily walks
1 x30min
 
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Volume upper


110.7 feeling reasonably good, still forever behind on sleep by Friday, slight DOMS still from the slow 140kg negative.

10min wake-up walk


Bench, index on rings; 1 x10-70. 4 x8-105.
Bent over rows; 1 x10-70. 4 x10-110.
Neck extensions; 5 x20-25kgs.
Banded abs, crunch emphasis, pause at bottom; 5 x20-pb.
Giant set.


OHP; 4 x8-60.
Seal rows; 4 x10-80.
Supersetted.


CG Deficit push-ups; 2 x15-bw.
WG Inverted rows, box+6 mats; 2 x-15-bw.
Sit-ups, plate behind head; 2 x20-bw.
Giant set.


Upright rows; 2 x12-50.
Triceps press; 2 x12-50.
Supersetted.


DB curls; 1 x15-DB+10kg.
Lateral raises; 1 x10-DB+10kg.
DB OHP; 1 x15-DB+10kg.
Giant set.


Daily walks
1 x30min
 
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Max effort lower day


109.8

5min wake-up walk
Psoas band raises; 1 x15-green shorty power band

Forgot the jumps as warm up.

Biceps a bit stiff from yesterday in the garden but also probably should’ve avoided making up the curls on Friday night and just enjoyed extra recovery time.

DL to max, || width toes out; 1 x5-70, 120. 1 x1-170, 200, 220 hook, 240, 250, 260, 270@8.5, 280@9.5.

290 might have been there at all-out. Possibly better to give it a run next week when better slept so I stayed inside capacity at 280.


Weighted chin-ups, clustered singles sets, reset reps; 1 x5-bw, bw+15kgs. 4 x4-bw+30kgs @9, @9, @9, @10.
Axle hypers, #8 50deg, reset reps; 3 x6-110. #9 1 x5-110. #9 setting placed a really intense pressure/pain on upper hip through the pad. Will give towels a go next week for more cushioning perhaps, or just stick with #8.
Belt squats; 4 x10-150.
Giant set.


Hanging leg raises; 2 x20-bw.

Possibly going to take hypers back to 100 and get into 8-10 rep range, still with full resets.


Daily walks
4 x15min
 
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Max effort upper day


110.3

5min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135, 140@11. I made the mistake of adjusting eyes to look at the bar touch and it threw bar path off. 6-7s grinder but I got it.

Seal rows, power, reset reps; 1 x10-70. 6 x3-100.
Supersetted.


Bench, pinkies on rings, triples; 4 x3-110.
Seal rows; 4 x5-95.
Supersetted.


Upright rows; 3 x15-50.
Triceps press; 2 x15-50. Overhead band extensions; 1 x20-pb.
Supersetted.

Note to load bar as 10+5 instead of 15s so I can do 40s on skulkcrushers next time.

Torch raises; 2 x10-DB+5kgs.


Daily walks
1 x30min
 
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Lower and vertical pull volume day


110.5

5min wake-up walk
Psoas band raises; 1 x15-green shorty power band


DL w/bands, || stance toes out; 1 x5-70. 10 x2-70+black sh.band. The first double felt extremely hard but by the end I was cranking them out. Going to progrsss to 100 next week and then 120 thereafter. I think the forced bar path and ingraining the need to keep accelerating matters more than absolute load at the moment, and definitely so far as recovery goes.


Seated DL, box+12 mats; 3 x10-220.


SSB SQ, beltless; 3 x10-92.


SSB GMs, beltless; 3 x10-122.


Chin-ups; 4 x11-bw.
Belt squats, 3-mat deficit; 4 x15-125.
Supersetted.


Nordics, band assisted; 4 x11-green band.
CG neutral pullover pull-ups; 1 x15, 12-bw. Nothing left in the lats tank after two sets.
Supersetted.


Step-ups, box+6mats; ran out of time.


Daily walks
1 x30min
 
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Volume upper day


112.2 massive sodium loaded meal last night, feeling puffy in the mirror but not stressed, it will level in a day or two

5min wake-up walk

Bench, index on rings; 1 x10-70. 4 x8-105.
Bent over rows, pinkies on rings; 1 x10-70. 4 x8-120.
Banded abs; 4 x20-pb.
Neck extensions; 4 x21-25kgs.
Giant set.


Buffalo OHP, pinkies to knurl; 3 x10-52.
Seal rows; 3 x9-90.
Supersetted.


CG deficit push-ups; 3 x16-bw.
WG inverted rows; 3 x16-bw.
Sit-ups, 6-mats; 3 x20-bw.
Giant set.


Upright rows; 2 x10-52.5.
Skullcrushers; 2 x8-42.5.
Supersetted.


DB curls; 1 x20-DB+10kgs.
DB OHP; 1 x20-DB+10kgs.
Supersetted.


Torch raises; out of time.


Need to consider the best way to fit all of this in.

Skullcrushers either to overhead for a higher rep count to true muscular failure or lower weight if still lying down.

Still don’t love the bent over rows but they are efficient for sure. Tempted to cluste-superset bench and a deadlift row instead.

Daily walks
1 x30min
 
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Max effort lower + chins day


111.1 generally feeling pretty tired after the weekend. Slept ok but activity just didn’t seem to stop.

5min wake-up walk
Psoas band raises; 1 x15-geeen shorty power band
Standing jumps; 1 x5-bw.


DL to max, || width toes out; 1 x5-70, 120. 1 x1-170, 200 hook, 220, 240, 250, 260, 270@9-9.5. Wanted 280 again but didn’t have the recovery to risk it. Always next week.


Weighted chin-ups, clustered singles sets reset reps; 1 x5-bw, bw+15kgs. 4 x5-bw+30kg@9, @9, @9.5, @10.
Axle hypers, #8 50 deg, reset reps; 4 x6-110.
Belt squats, 3-mat deficit; 4 x10-150.
Giant set.


Nordics assisted; 2 x10-bw. Tried some setup differences by moving the mats and bar closer to the rack, seemed to help. Higher mats seems to open up the ROM on the shin side of the knee but I really want it opening up more on the thigh. Will give this idea a test run on Thursday.
Hanging leg raises; 2 x20-bw.



Daily walks
1 x30min
 
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Max effort upper day


110.3

10min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135@9, 140@10. Butt came off again but it was only a 3s or so rep rather than the 7-8s slugfest from last week, so a big improvement there.

Seal rows; 1 x10-70. 6 x3-100.
Supersetted.


Bench, pinkies on rings, power work; 4 x3-110.

Seal rows; 4 x5-95.
Supersetted.


Torch raises; 3 x15-DB+5kgs.

Cut the upright rows and triceps work on account of being interrupted but usually they would be done.

Happy with the heavy stuff but time wasted a bit.

Need to add reps to the stuff in the middle.


Daily walks
1 x15min
 
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Lower and chin-up volume day


111.2 left patella was shit and tight yesterday. I managed to loosen it up a little near day’s end but still nowhere near ideal.

Psoas band raises; 1 x15-green shorty power band
5min wake-up walk


DL w/bands; 1 x5-70. 1 x2-70+blk.shb. 10 x1-100+blk.shb. 5 x5-70+blk.shb.


SSB SQ, beltless; 1 x8-92. Mindful of the left knee here.


SSB GM, beltless; 3 x10-122. Taking the stance slightly wider than DL. Toes slightly out.


Chin-ups; 3 x11-bw.
Belt squats; 3 x15-125. No deficit today with the knee being shit. Just aiming to do what I can.
Supersetted.


Chin-ups; 3 x9-bw. Seemed better than pullover style.
Nordics assisted; 3 x11-bw + green band. Adjusted setup positions with toes pointing away and cuing a leg curl worked a treat.
Supersetted.


Daily walks
1 x15min
 
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Volume upper day


Skipped weigh-in due to massive food and sodium load up yesterday. Feeling pretty sluggish. Could just be woke up at the wrong moment or maybe work-life stress.

5min wake-up walk.


Bench, index on rings; 1 x10-70. 3 x10-105.

Seated deadlifts, box+12 mats; 1 x10-170. 3 x8-220.
Supersetted.


Larsen press, pinkies on rings; 3 x10-85.
Seal rows; 3 x9-90.
Supersetted.


Deficit CG pushups; 3 x15-bw.
WG inverted rows; 3 x15-bw.
Supersetted.


Upright rows; 3 x10-52.5
Skullcrushers; 3 x10-32.5.
Supersetted.


DB curls; 2 x20-DB+10kg.
DB OHP, unilateral; 1 x20, 15-DB+10kg.
Supersetted.


Daily walks
Nil - lot of viral symptoms, just rested up
 
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GPP day


110.7


GPP;
Neck extensions; 1 x30, 25, 25-25kgs.

One-sided plate carries; each hand 10 x20m -25kg.
 
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