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2016 Log
- Thread starter Jester
- Start date
Max effort lower day
110.0
10min wake-up walk
Psoas band raises; 1 x15-green shorty band
DL to max, 90deg V stance, heels touching; 1 x5-70, 120. 1 x3-170, 200, 220. 1 x1-250, 260, 270@8. Leveraged slack pull here which threw me a little as it broke off the floor when I pulled back. Felt amazing. Probably had 290 there but started a bit late today and didn’t want to burn 10mins psyching myself up. Something to aim at for next week.
Back offs; 1 x3-220.
Buffalo SQ to 5RM; 1 x5-72, 122, 152. Final rep was a tad short but a good set all the same. Been a while since I applied myself into this territory.
Chin-ups, reset reps; 1 x5-bw, bw+20kg. 3 x2-bw+40kg@9, @10, @10.
Axle hypers, #8 50deg; 3 x8-100.
Standing band crunches; 3 x10-IE blue band.
Giant set.
Nordic assisted; 3 x10-bw+green band.
WG chin-ups; 3 x10-bw.
Supersetted.
Step ups, box+6 mats; 2 x10-bw+20kgs.
Standing band crunches; 2 x10-IE blue band. these work best with buffalo behind thighs rather than straight bar. Seems to be a height thing.
Supersetted.
Daily walks
1 x30min
110.0
10min wake-up walk
Psoas band raises; 1 x15-green shorty band
DL to max, 90deg V stance, heels touching; 1 x5-70, 120. 1 x3-170, 200, 220. 1 x1-250, 260, 270@8. Leveraged slack pull here which threw me a little as it broke off the floor when I pulled back. Felt amazing. Probably had 290 there but started a bit late today and didn’t want to burn 10mins psyching myself up. Something to aim at for next week.
Back offs; 1 x3-220.
Buffalo SQ to 5RM; 1 x5-72, 122, 152. Final rep was a tad short but a good set all the same. Been a while since I applied myself into this territory.
Chin-ups, reset reps; 1 x5-bw, bw+20kg. 3 x2-bw+40kg@9, @10, @10.
Axle hypers, #8 50deg; 3 x8-100.
Standing band crunches; 3 x10-IE blue band.
Giant set.
Nordic assisted; 3 x10-bw+green band.
WG chin-ups; 3 x10-bw.
Supersetted.
Step ups, box+6 mats; 2 x10-bw+20kgs.
Standing band crunches; 2 x10-IE blue band. these work best with buffalo behind thighs rather than straight bar. Seems to be a height thing.
Supersetted.
Daily walks
1 x30min
Last edited:
Mac effort upper day
110.5 fibre increased
10min wake-up walk
Bench, index on rings: 1 x15-70. 1 x5-100. 1 x1-120, 125, 130, 135@8.5. Really solid rep. I’ve decided to focus on retracting and protracting the shoulder blades to an extreme in order to continue pressing through the right shoulder inflammation. Massive arch and tucked legs today but it worked pain-free. Take the win, 140 next week.
Back offs; 2 x3-120. Kept hitting the j-hooks.
Seal rows, reset reps; 1 x15-70. 7 x6-100.
Supersetted.
Deficit CG push-ups; 1 x15-bw.
WG inverted rows, box+6 mats; 1 x15-bw.
Sit-ups, plate behind head; 1 x10-bw+15kgs.
Giant set.
DB OHP; 2 x10-DB+15kgs.
Standing banded abs; 2 x20-bw IE blue band.
Supersetted.
DB OHP felt good. Need to get more of those in. Relieved shoulder a fair bit.
Daily walks
1 x30min
Evening
DB OHP; 4 x10-DB+15kgs. Can comfortably go to 20 now.
110.5 fibre increased
10min wake-up walk
Bench, index on rings: 1 x15-70. 1 x5-100. 1 x1-120, 125, 130, 135@8.5. Really solid rep. I’ve decided to focus on retracting and protracting the shoulder blades to an extreme in order to continue pressing through the right shoulder inflammation. Massive arch and tucked legs today but it worked pain-free. Take the win, 140 next week.
Back offs; 2 x3-120. Kept hitting the j-hooks.
Seal rows, reset reps; 1 x15-70. 7 x6-100.
Supersetted.
Deficit CG push-ups; 1 x15-bw.
WG inverted rows, box+6 mats; 1 x15-bw.
Sit-ups, plate behind head; 1 x10-bw+15kgs.
Giant set.
DB OHP; 2 x10-DB+15kgs.
Standing banded abs; 2 x20-bw IE blue band.
Supersetted.
DB OHP felt good. Need to get more of those in. Relieved shoulder a fair bit.
Daily walks
1 x30min
Evening
DB OHP; 4 x10-DB+15kgs. Can comfortably go to 20 now.
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Lower and chins volume day
110.3
10min wake-up walk
Psoas band raises; 1 x15-green shorty power band
DL w/bands, V stance 90 deg; 1 x10-70. 1 x5-120. 5 x5-120+blue shorty band. I think 3 x10 is probably better for both stimulus and response, and time factors. Reasonable load. Although maybe just straight out deadlifts without much band. Unsure.
Seated DL, box+12 mats; 3 x8-240.
Clustered buffalo paused SQ, 15-30s rest; 5 x5-82. Felt really good. Using reflection in car to ingrain form and positioning.
Clustered SG RDLs, 15-30s rest; 4 x5-170.
Belt squats, paused; 3 x10-125.
Chin-ups; 1 x10-bw+10kgs. 2 x8-bw+15kgs.
Supersetted.
Nordics assisted; 3 x10-bw+green band.
Chin-ups, feet-touch reset; 3 x8-bw+15kgs.
Supersetted.
Daily walks
1 x30min
110.3
10min wake-up walk
Psoas band raises; 1 x15-green shorty power band
DL w/bands, V stance 90 deg; 1 x10-70. 1 x5-120. 5 x5-120+blue shorty band. I think 3 x10 is probably better for both stimulus and response, and time factors. Reasonable load. Although maybe just straight out deadlifts without much band. Unsure.
Seated DL, box+12 mats; 3 x8-240.
Clustered buffalo paused SQ, 15-30s rest; 5 x5-82. Felt really good. Using reflection in car to ingrain form and positioning.
Clustered SG RDLs, 15-30s rest; 4 x5-170.
Belt squats, paused; 3 x10-125.
Chin-ups; 1 x10-bw+10kgs. 2 x8-bw+15kgs.
Supersetted.
Nordics assisted; 3 x10-bw+green band.
Chin-ups, feet-touch reset; 3 x8-bw+15kgs.
Supersetted.
Daily walks
1 x30min
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Upper volume day
110.3
5min wake-up walk. Started 10mins late.
Bench, index on rings; 1 x10-70. 6 x3-110.
Deadlift rows, close || stance; 1 x10-70. 6 x3-140.
Banded standing crunches; 6 x15-IE blue band.
Giant set.
Pull-ups; 4 x10-bw.
Deficit CG push-ups; 4 x15-bw.
Banded standing flexors; 3 x15-IE blue band.
Giant set.
BB curls, strict; 4 x10-35. A lot harder than I thought they’d be.
DB OHP; 4 x10-DB+10kgs.
Neck extensions; 4 x20-25kgs.
Giant set.
WG neutral pull-ups, max-stick protocol; 1 x40-bw. I will add weight to these next week.
Probably do turtleshell rows instead, at 5 reps.
Possibly add belt squats too at a pump load and then front squats on Thursdays.
Daily walks
Nil
110.3
5min wake-up walk. Started 10mins late.
Bench, index on rings; 1 x10-70. 6 x3-110.
Deadlift rows, close || stance; 1 x10-70. 6 x3-140.
Banded standing crunches; 6 x15-IE blue band.
Giant set.
Pull-ups; 4 x10-bw.
Deficit CG push-ups; 4 x15-bw.
Banded standing flexors; 3 x15-IE blue band.
Giant set.
BB curls, strict; 4 x10-35. A lot harder than I thought they’d be.
DB OHP; 4 x10-DB+10kgs.
Neck extensions; 4 x20-25kgs.
Giant set.
WG neutral pull-ups, max-stick protocol; 1 x40-bw. I will add weight to these next week.
Probably do turtleshell rows instead, at 5 reps.
Possibly add belt squats too at a pump load and then front squats on Thursdays.
Daily walks
Nil
Last edited:
Max effort lower and chins
110.5
10min wake-up walk
Psoas raises; 1 x15-green shorty power band
DL to max, V stance, leveraged slack pull; 1 x10-70, 120. 1 x3-170, 200, 220. 1 x1-250, 270@8. Broke 290 twice but it’s not quite there yet. Not too far away. Have to keep knees behind the bar or else it’ll be a short trip up and back down.
Back offs; 3 x1-240.
Buffalo SQ to 5RM; 1 x5-72, 122, 152@9. A little easier than last week. I need to remember to set this up in the back of the rack so I’m facing the wall and not the car’s reflective surface on other side of garage.
Chin-ups, reset reps; 1 x5-bw, bw+20kgs. 3 x2-bw+40kgs@10, 10, 10. Some residual fatigue from Friday, adapting won’t take long.
Axle hypers, 50deg #8; 3 x8-100.
Standing banded crunches; 3 x15-IE blue band.
Giant set.
Nordics assisted; 2 x10-bw+green band assist.
WG chin-ups, continuous; 2 x8-bw+5kgs.
Supersetted.
Step ups, box+6 mats;
Cut short. Not sure if they do that much in this slot. A squats back off set is probably better use of time and slot.
Daily walks
2 x15min
110.5
10min wake-up walk
Psoas raises; 1 x15-green shorty power band
DL to max, V stance, leveraged slack pull; 1 x10-70, 120. 1 x3-170, 200, 220. 1 x1-250, 270@8. Broke 290 twice but it’s not quite there yet. Not too far away. Have to keep knees behind the bar or else it’ll be a short trip up and back down.
Back offs; 3 x1-240.
Buffalo SQ to 5RM; 1 x5-72, 122, 152@9. A little easier than last week. I need to remember to set this up in the back of the rack so I’m facing the wall and not the car’s reflective surface on other side of garage.
Chin-ups, reset reps; 1 x5-bw, bw+20kgs. 3 x2-bw+40kgs@10, 10, 10. Some residual fatigue from Friday, adapting won’t take long.
Axle hypers, 50deg #8; 3 x8-100.
Standing banded crunches; 3 x15-IE blue band.
Giant set.
Nordics assisted; 2 x10-bw+green band assist.
WG chin-ups, continuous; 2 x8-bw+5kgs.
Supersetted.
Step ups, box+6 mats;
Cut short. Not sure if they do that much in this slot. A squats back off set is probably better use of time and slot.
Daily walks
2 x15min
Last edited:
Max effort upper day
109.9
10min wake-up walk. The V stance has made my right hip feel less than great again. Might need to reconsider the long term viability once more.
Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135@9.5. Couldn’t quite find the groove today but still stronger than previous weeks for sure.
Back offs; 1 x3-120.
BB rows; 1 x10-70. 1 x5-100. 1 x10-120. 3 x4-150.
Turtleshell rows; 3 x5-120.
Supersetted.
Deficit push-ups; 3 x10-bw+10kg vest.
WG pull-ups; 3 x5-bw+10kg vest.
Supersetted.
Made a mess of this session. The standing rows disrupt bench too much, so back to seal rows. Have some ideas about how to structure things moving forward at least.
Daily walks
2 x15min
109.9
10min wake-up walk. The V stance has made my right hip feel less than great again. Might need to reconsider the long term viability once more.
Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135@9.5. Couldn’t quite find the groove today but still stronger than previous weeks for sure.
Back offs; 1 x3-120.
BB rows; 1 x10-70. 1 x5-100. 1 x10-120. 3 x4-150.
Turtleshell rows; 3 x5-120.
Supersetted.
Deficit push-ups; 3 x10-bw+10kg vest.
WG pull-ups; 3 x5-bw+10kg vest.
Supersetted.
Made a mess of this session. The standing rows disrupt bench too much, so back to seal rows. Have some ideas about how to structure things moving forward at least.
Daily walks
2 x15min
Last edited:
Volume lower and chins day
109.8
10min wake-up walk
Psoas raises; 1 x15-green shorty power band
DL, beltless, clustered singles; 1 x10-70. 1 x5-120, 170. 10 x1-220. Found a stance and technique that helped me get consistency with knee positioning and leveraging the pull. Medium-close V, shins about an inch away then set up the hip pumps into bend the bar and feet away. Beltless helps keep it honest.
Seated DL, box+12 mats; 3 x6-250.
Buffalo pause SQ clusters; 4 x5-102. 107 next week.
Front SQ cluster, oly shoes; 4 x5-70. Can go to 80 next week.
Chin-ups; 1 x5-bw. 3 x8-bw+15kgs.
Nordics assisted; 3 x14-green band assisted. Taking these both to the rep before movement failure now.
Supersetted.
Standing banded crunches; 1 x20-IE blue band. I put the SSB and its pad behind my legs and it worked amazingly well.
Daily walks
Nil - work schedule
109.8
10min wake-up walk
Psoas raises; 1 x15-green shorty power band
DL, beltless, clustered singles; 1 x10-70. 1 x5-120, 170. 10 x1-220. Found a stance and technique that helped me get consistency with knee positioning and leveraging the pull. Medium-close V, shins about an inch away then set up the hip pumps into bend the bar and feet away. Beltless helps keep it honest.
Seated DL, box+12 mats; 3 x6-250.
Buffalo pause SQ clusters; 4 x5-102. 107 next week.
Front SQ cluster, oly shoes; 4 x5-70. Can go to 80 next week.
Chin-ups; 1 x5-bw. 3 x8-bw+15kgs.
Nordics assisted; 3 x14-green band assisted. Taking these both to the rep before movement failure now.
Supersetted.
Standing banded crunches; 1 x20-IE blue band. I put the SSB and its pad behind my legs and it worked amazingly well.
Daily walks
Nil - work schedule
Last edited:
Upper volume and lower GPP day
110.2. Very fatigued after yesterday’s session.
10min wake-up walk
Bench, index on rings; 1 x10-70. 3 x10-100.
WG Pendlay Rows, close stance; 1 x10-70. 3 x8-120.
Supersetted.
WG neutral pull-ups, max-stim protocol; 1 x35-bw+10kgs belt.
DB curls; 3 x8-DB+15kgs.
DB OHP; 3 x10-DB+10kgs.
Supersetted.
Belt squats, paused , 3 mat deficit; 4
x20-100.
CG Axle hypers, #8 50deg, lower back emphasis; 3 x20, 1 x17-80.
Supersetted.
CG Axle hypers; #1 50 deg; 2 x20-50kg.
Standing banded crunches; 2 x20-IE blue band.
Supersetted.
Daily walks
1 x30min
110.2. Very fatigued after yesterday’s session.
10min wake-up walk
Bench, index on rings; 1 x10-70. 3 x10-100.
WG Pendlay Rows, close stance; 1 x10-70. 3 x8-120.
Supersetted.
WG neutral pull-ups, max-stim protocol; 1 x35-bw+10kgs belt.
DB curls; 3 x8-DB+15kgs.
DB OHP; 3 x10-DB+10kgs.
Supersetted.
Belt squats, paused , 3 mat deficit; 4
x20-100.
CG Axle hypers, #8 50deg, lower back emphasis; 3 x20, 1 x17-80.
Supersetted.
CG Axle hypers; #1 50 deg; 2 x20-50kg.
Standing banded crunches; 2 x20-IE blue band.
Supersetted.
Daily walks
1 x30min
Last edited:
Max effort lower and chin-ups day
110.9 still loaded up on fibre and vege
10min wake-up walk
Psoas raises: 1 x15-green shorty power band
DL to max, || stance, leverage&scoop; 1 x10-70. 1 x5-120. 1 x3-170, 200, 220. 1 x1-250. Medium-V, ground up; 1 x1-270.
Back offs, medium-V, ground up, reset reps; 1 x3-250@8. Haven’t been close to that in a LONG time. Something to keep exploring.
Buffalo SQ to 5RM; 1 x5-72, 122, 152. Got lazy again and skipped 142. The reps are slowly improving for depth and general consistency. The 5th@152 not great but still improving.
Back offs, beltless paused, ATG; 1 x3-122. Need to make sure I’m taking the ramp up sets and top set to this depth.
Chin-ups, reset reps; 1 x5-bw, bw+20kgs. 3 x2-bw+40kgs@9, @9.5, @9.5.
Standing band crunches; 3 x20-IE blue band.
Supersetted.
Deficit DL, beltless, 6-mats; 2 x5-170. More load next time.
WG chin-ups; 2 x6-bw+15kgs. Hit failure on 12th rep.
Supersetted.
Great session, very happy. Just need to sit into a deep stretch before hand to loosen up for squats.
Daily walks
1 x15min
110.9 still loaded up on fibre and vege
10min wake-up walk
Psoas raises: 1 x15-green shorty power band
DL to max, || stance, leverage&scoop; 1 x10-70. 1 x5-120. 1 x3-170, 200, 220. 1 x1-250. Medium-V, ground up; 1 x1-270.
Back offs, medium-V, ground up, reset reps; 1 x3-250@8. Haven’t been close to that in a LONG time. Something to keep exploring.
Buffalo SQ to 5RM; 1 x5-72, 122, 152. Got lazy again and skipped 142. The reps are slowly improving for depth and general consistency. The 5th@152 not great but still improving.
Back offs, beltless paused, ATG; 1 x3-122. Need to make sure I’m taking the ramp up sets and top set to this depth.
Chin-ups, reset reps; 1 x5-bw, bw+20kgs. 3 x2-bw+40kgs@9, @9.5, @9.5.
Standing band crunches; 3 x20-IE blue band.
Supersetted.
Deficit DL, beltless, 6-mats; 2 x5-170. More load next time.
WG chin-ups; 2 x6-bw+15kgs. Hit failure on 12th rep.
Supersetted.
Great session, very happy. Just need to sit into a deep stretch before hand to loosen up for squats.
Daily walks
1 x15min
Last edited:
Max effort upper day
109.8 woke up late and started behind time. Didn’t try to rush anything.
5min wake-up walk
Lu raises; 1 x15-5kg.
Bench to max, index on rings; 1 x15-70. 1 x5-100. 1 x1-120, 125, 130, 135@10. The 130 was shit and 135 more touch and go. Need to remember to keep driving my back into the bench. Getting nothing out of the inflamed right shoulder capsule.
Seal rows, reset reps; 1 x15-70. 5 x5-100.
Supersetted.
Deficit CG push-ups; 3 x16-bw.
Banded seated rows; 3 x16-IE short blue band. Not quite as good as my old machine before it broke but not too shabby. Ease of setup for this superset is high as well.
Lu raises; 2 x15-5kgs.
Hanging leg raises; 2 x20-bw.
Supersetted.
Daily walks
15mins heavy bag work
1 x30min
109.8 woke up late and started behind time. Didn’t try to rush anything.
5min wake-up walk
Lu raises; 1 x15-5kg.
Bench to max, index on rings; 1 x15-70. 1 x5-100. 1 x1-120, 125, 130, 135@10. The 130 was shit and 135 more touch and go. Need to remember to keep driving my back into the bench. Getting nothing out of the inflamed right shoulder capsule.
Seal rows, reset reps; 1 x15-70. 5 x5-100.
Supersetted.
Deficit CG push-ups; 3 x16-bw.
Banded seated rows; 3 x16-IE short blue band. Not quite as good as my old machine before it broke but not too shabby. Ease of setup for this superset is high as well.
Lu raises; 2 x15-5kgs.
Hanging leg raises; 2 x20-bw.
Supersetted.
Daily walks
15mins heavy bag work
1 x30min
Last edited:
Lower and chins volume day
109.8
10min wake-up walk
Psoas raises; 1 x15-green shorty power band
DL to 5RM, medium-V stance, ground up; 1 x10-70. 1 x5-120, 170, 200, 220, 230, 250@9. Took a few moments between reps for the 250 to get positioning right but an unquestionable PR, especially accounting for body weight.
Seated DLs, box+12 mats; 3 x6-250.
Buffalo SQ, ATG paused, clusters; 3 x5-102.
Front SQ, clusters, oly shoes; 3 x5-82.
Nordics assisted; 4 x14-bw+green band.
Chin-ups; 4 x8-bw+15kgs.
Supersetted.
Standing banded abs; 2 x20-IE blue band.
Daily walks
1 x30min
109.8
10min wake-up walk
Psoas raises; 1 x15-green shorty power band
DL to 5RM, medium-V stance, ground up; 1 x10-70. 1 x5-120, 170, 200, 220, 230, 250@9. Took a few moments between reps for the 250 to get positioning right but an unquestionable PR, especially accounting for body weight.
Seated DLs, box+12 mats; 3 x6-250.
Buffalo SQ, ATG paused, clusters; 3 x5-102.
Front SQ, clusters, oly shoes; 3 x5-82.
Nordics assisted; 4 x14-bw+green band.
Chin-ups; 4 x8-bw+15kgs.
Supersetted.
Standing banded abs; 2 x20-IE blue band.
Daily walks
1 x30min
Last edited: