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2016 Log
- Thread starter Jester
- Start date
Max effort lower day
111.4 high sodium the past two days
10min wake-up walk, knees up marching
DL to max, close minor-V stance, slack pull; 1 x5-70, 120. 1 x1-170, 200, 220 hook, 250, 270@9. Body weight and as slightly forward shifted on the first attempt. No issues on the second, happy with that pull.
Back offs; 3 x1-250. The second and third slack pulls got the weight airborne, something to be careful of but also encouraging.
Buffalo SQ to max, beltless, oly shoes; 1 x5-72. 1 x1-122, 132, 142@9.
Back offs; 1 x1-122. Narrow stance is better. Keeps it in the quads and stops me leaning over into an adductor-dominant squat, which always seems to smash recovery and lead to the border of injury.
Chin-ups, reset reps; 1 x5-bw. 4
x5-bw+25kgs@9, @9, @10, @10. Grip in finger rather than palm preferred here.
Supersetted.
SG axle hypers, #6 50 deg; 2 x12-80.
Standing banded abs, no support; 2 x20-IE blue band.
Belt squats, paused, 6 mat deficit; 2 x10-125.
Giant set.
Daily walks
1 x30min
111.4 high sodium the past two days
10min wake-up walk, knees up marching
DL to max, close minor-V stance, slack pull; 1 x5-70, 120. 1 x1-170, 200, 220 hook, 250, 270@9. Body weight and as slightly forward shifted on the first attempt. No issues on the second, happy with that pull.
Back offs; 3 x1-250. The second and third slack pulls got the weight airborne, something to be careful of but also encouraging.
Buffalo SQ to max, beltless, oly shoes; 1 x5-72. 1 x1-122, 132, 142@9.
Back offs; 1 x1-122. Narrow stance is better. Keeps it in the quads and stops me leaning over into an adductor-dominant squat, which always seems to smash recovery and lead to the border of injury.
Chin-ups, reset reps; 1 x5-bw. 4
x5-bw+25kgs@9, @9, @10, @10. Grip in finger rather than palm preferred here.
Supersetted.
SG axle hypers, #6 50 deg; 2 x12-80.
Standing banded abs, no support; 2 x20-IE blue band.
Belt squats, paused, 6 mat deficit; 2 x10-125.
Giant set.
Daily walks
1 x30min
Last edited:
Max effort upper day
109.5 lower back is a bit tight on account of slouching too much last night on the couch in a shit position.
5min wake-up walk, knees up marching
Bench to max, close grip; 1 x10-70. 1 x3-100. 1 x1-110, 115, 115, 115.
WG pull-ups, lean back; 6 x7-bw.
Standing banded abs, mid-stance, heel support; 3 x10-IE blue band.
—>CG axle hypers, #1 50deg, lower back focus; 3 x10-50.
Giant set.
Switched to the hypers to loosen up the back. They helped a lot but need to gauge the fatigue into Thursday’s pulls.
Upright rows; 2 x10-55.
Z press, hands halfway between rings and knurl; 2 x5-55.
Sit-ups along bench; 2 x15-bw.
Giant set.
Paced myself today. Plenty of time to add 10-15 more work sets across the exercises, just needed to save some energy for later in the day.
Daily walks
1 x15min
109.5 lower back is a bit tight on account of slouching too much last night on the couch in a shit position.
5min wake-up walk, knees up marching
Bench to max, close grip; 1 x10-70. 1 x3-100. 1 x1-110, 115, 115, 115.
WG pull-ups, lean back; 6 x7-bw.
Standing banded abs, mid-stance, heel support; 3 x10-IE blue band.
—>CG axle hypers, #1 50deg, lower back focus; 3 x10-50.
Giant set.
Switched to the hypers to loosen up the back. They helped a lot but need to gauge the fatigue into Thursday’s pulls.
Upright rows; 2 x10-55.
Z press, hands halfway between rings and knurl; 2 x5-55.
Sit-ups along bench; 2 x15-bw.
Giant set.
Paced myself today. Plenty of time to add 10-15 more work sets across the exercises, just needed to save some energy for later in the day.
Daily walks
1 x15min
Last edited:
Lower body volume;
109.5
5min wake-up walk knees up
DLs heavy singles@90%, close minor-V, slack pull; 1 x5-70, 120. 1 x1-170, 200 hook, 220. 10 x1-240.
BB SQ, heavy singles@90%, belt & oly shoes; 1 x1-70. 5 x1-120. Need to use the Buffalo bar, my straight bar just rolls too much. Otherwise felt strong and will get a full 10 next time.
Ukrainian DL, belt squat device, 6 mat + 4 EVA, versa’s; 3 x15-125.
Sit-ups along bench, weight behind head; 1 x20-bw. 2 x10-bw+5kg.
Supersetted.
Belt squats, paused, 6 mat deficit; 2 x10-125. More reps next time and a third set but feeling incredibly fatigued from work stress.
Standing banded abs, inward facing; 2 x20-IE blue band.
Supersetted.
Nordics assisted; 3 x13-bw+green band assisted.
Daily walks
1 x30min
109.5
5min wake-up walk knees up
DLs heavy singles@90%, close minor-V, slack pull; 1 x5-70, 120. 1 x1-170, 200 hook, 220. 10 x1-240.
BB SQ, heavy singles@90%, belt & oly shoes; 1 x1-70. 5 x1-120. Need to use the Buffalo bar, my straight bar just rolls too much. Otherwise felt strong and will get a full 10 next time.
Ukrainian DL, belt squat device, 6 mat + 4 EVA, versa’s; 3 x15-125.
Sit-ups along bench, weight behind head; 1 x20-bw. 2 x10-bw+5kg.
Supersetted.
Belt squats, paused, 6 mat deficit; 2 x10-125. More reps next time and a third set but feeling incredibly fatigued from work stress.
Standing banded abs, inward facing; 2 x20-IE blue band.
Supersetted.
Nordics assisted; 3 x13-bw+green band assisted.
Daily walks
1 x30min
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Upper body volume
109.6 overslept alarm by 30min. Work stress impacting energy and fatigue heavily.
5min wake-up walk knees up march
Bench, paused, index on rings; 1 x10-70. 3 x8-100.
Seated DL, 6 mats & 8 EVA; 1 x10-170. 3 x8-200.
Supersetted.
WG pull-ups, gorilla grip; 3 x8-bw.
Push-ups, deficit; 3 x15-bw.
Supersetted.
Upright rows, versa’s; 2 x10-55.
Z press, middle grip; 2 x8-45.
CG Axle hypers, #1 50deg, versa’s; 2 x15-80. These were on point. Hitting the lower back really well without anything else taking over.
Giant set.
Chin-ups; 2 x8-bw.
JM press; 2 x10-45.
Neck extensions; 2 x20-25kgs.
Giant set.
Daily walks
1 x30min
109.6 overslept alarm by 30min. Work stress impacting energy and fatigue heavily.
5min wake-up walk knees up march
Bench, paused, index on rings; 1 x10-70. 3 x8-100.
Seated DL, 6 mats & 8 EVA; 1 x10-170. 3 x8-200.
Supersetted.
WG pull-ups, gorilla grip; 3 x8-bw.
Push-ups, deficit; 3 x15-bw.
Supersetted.
Upright rows, versa’s; 2 x10-55.
Z press, middle grip; 2 x8-45.
CG Axle hypers, #1 50deg, versa’s; 2 x15-80. These were on point. Hitting the lower back really well without anything else taking over.
Giant set.
Chin-ups; 2 x8-bw.
JM press; 2 x10-45.
Neck extensions; 2 x20-25kgs.
Giant set.
Daily walks
1 x30min
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Max effort lower
109.8 lots of fiber intake the last couple of days. Mirror test looking good.
10min wake-up walk, knees up marching
DL to max, close minor-V stance, slack pull; 1 x5-70, 120. 1 x1-170, 200, 220 hook, 240, 250, 260, 270@9.5. Right hip and adductor was a little off and tight. Took three attempts but really nailed it on the third. General fatigue still a factor.
Buffalo SQ to max, closer stance, oly shoes; 1 x5-72. 1 x1-122, 132, 142, 152@9. Probably just touched parallel. Not too bad for first try in a long time at a genuine close stance max.
Deficit DLs, 12 mats; 2 x3-170.
SG axle hypers, #6 50deg; 2 x10-90
Standing banded abs: 2 x20-IE blue band.
Supersetted.
SSB split squats, 12 mat front foot; 2 x10-32.
Standing banded abs; 2 x20-IE blue band.
Supersetted.
Daily walks
1 x30min
109.8 lots of fiber intake the last couple of days. Mirror test looking good.
10min wake-up walk, knees up marching
DL to max, close minor-V stance, slack pull; 1 x5-70, 120. 1 x1-170, 200, 220 hook, 240, 250, 260, 270@9.5. Right hip and adductor was a little off and tight. Took three attempts but really nailed it on the third. General fatigue still a factor.
Buffalo SQ to max, closer stance, oly shoes; 1 x5-72. 1 x1-122, 132, 142, 152@9. Probably just touched parallel. Not too bad for first try in a long time at a genuine close stance max.
Deficit DLs, 12 mats; 2 x3-170.
SG axle hypers, #6 50deg; 2 x10-90
Standing banded abs: 2 x20-IE blue band.
Supersetted.
SSB split squats, 12 mat front foot; 2 x10-32.
Standing banded abs; 2 x20-IE blue band.
Supersetted.
Daily walks
1 x30min
Last edited:
Max effort upper day
110.3
5min wake-up to all, knees up marching
Feeling ok but still stress-loaded and will be for about a month.
General thoughts: more heavy DL reps for Monday and with bands, feet pointing straighter. BB does in turtleshell position to build capacity in lower back, zercher hinging somewhere.
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130@9.5. 3 x2-120@8.5, @8.5, 9.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x5-bw+5kgs. 1 x3-bw+15kgs@9. 6 x3-bw+10kgs@8.5, 8.5, 8.5, 8.5, 8.5, 8.5.
Supersetted.
Chin-ups; 2 x10-bw. Will add some weight to these next heavy upper session.
Upright rows; 2 x12-55kg.
Push-ups; 2 x15-bw.
Giant set.
Neck extensions; 2 x20-25kgs.
Daily walks
2 x15min
110.3
5min wake-up to all, knees up marching
Feeling ok but still stress-loaded and will be for about a month.
General thoughts: more heavy DL reps for Monday and with bands, feet pointing straighter. BB does in turtleshell position to build capacity in lower back, zercher hinging somewhere.
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130@9.5. 3 x2-120@8.5, @8.5, 9.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x5-bw+5kgs. 1 x3-bw+15kgs@9. 6 x3-bw+10kgs@8.5, 8.5, 8.5, 8.5, 8.5, 8.5.
Supersetted.
Chin-ups; 2 x10-bw. Will add some weight to these next heavy upper session.
Upright rows; 2 x12-55kg.
Push-ups; 2 x15-bw.
Giant set.
Neck extensions; 2 x20-25kgs.
Daily walks
2 x15min
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Lower volume day
109.9
5min wake-up walk, knees up marching
DL, || stance, heavy singles; 1 x5-70, 120. Left QL twitched oddly on a 120 rep. Started tightening a bit. 1 x1-170, 200, 220. 6 x1-240. Cracked back after this and felt a bit better on that left side.
Seated DL, box+6 mats & 6 EVA; 3 x4-250.
Buffalo SQ, close stance, oly shoes, heavy singles; 1 x5-72. 10 x1-122.
Zercher Jefferson curls; 2 x12, 1 x10-70. Just have to remember to keep the weight in a good line. These were good on the back.
Belt squats, 6 mat deficit, paused; 2 x12-bw.
Sit-ups, bent knees, 6 EVA; 2 x12-bw.
Supersetted.
Nordics assisted; 1 x20, 13-bw + green rogue band assist. First set cooked me.
Standing banded abs, heel supported; 2 x20-IE blue band.
Daily walks
1 x30min
109.9
5min wake-up walk, knees up marching
DL, || stance, heavy singles; 1 x5-70, 120. Left QL twitched oddly on a 120 rep. Started tightening a bit. 1 x1-170, 200, 220. 6 x1-240. Cracked back after this and felt a bit better on that left side.
Seated DL, box+6 mats & 6 EVA; 3 x4-250.
Buffalo SQ, close stance, oly shoes, heavy singles; 1 x5-72. 10 x1-122.
Zercher Jefferson curls; 2 x12, 1 x10-70. Just have to remember to keep the weight in a good line. These were good on the back.
Belt squats, 6 mat deficit, paused; 2 x12-bw.
Sit-ups, bent knees, 6 EVA; 2 x12-bw.
Supersetted.
Nordics assisted; 1 x20, 13-bw + green rogue band assist. First set cooked me.
Standing banded abs, heel supported; 2 x20-IE blue band.
Daily walks
1 x30min
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Upper volume day
111.1 sodium bloat from dinner last night. Slowish start as often happens on a Friday morning.
10min wake-up walk
Bench, index on rings; 1 x10-70. 4 x9-100.
WG pull-ups; 5 x10-bw. The last few reps started to become rest-pause ish, but no big deal, form integrity held.
Supersetted.
Chin-ups; 3 x8-bw.
Upright rows; 3 x12-55.
Deficit Push-ups; 3 x15-bw.
Giant set.
JM press;
Lateral plate raises;
DB curls;
Giant set.
Neck extensions; 2 x20-25kgs.
Daily walks
1 x30min
2 x15min
111.1 sodium bloat from dinner last night. Slowish start as often happens on a Friday morning.
10min wake-up walk
Bench, index on rings; 1 x10-70. 4 x9-100.
WG pull-ups; 5 x10-bw. The last few reps started to become rest-pause ish, but no big deal, form integrity held.
Supersetted.
Chin-ups; 3 x8-bw.
Upright rows; 3 x12-55.
Deficit Push-ups; 3 x15-bw.
Giant set.
JM press;
Lateral plate raises;
DB curls;
Giant set.
Neck extensions; 2 x20-25kgs.
Daily walks
1 x30min
2 x15min
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Max effort lower day
110.3
5min wake-up walk. Fighting off a scratchy throat and still feeling the work pressures. Probably going to be this way for 5-6 weeks.
15min slow to start with some things to do first.
DL to max, || stance, slack pull; 1 x5-70, 120. 1 x1-170 hook, 220, 250. Close minor-V, bottom-up, 1 x1-270@9.
DL w/bands, close minor-V, bottom-up; 1 x4-170. 2nd set next week.
Buffalo SQ to max, close stance, oly shoes; 1 x5-72. 1 x1-122, 142, 152@9.5. I probably need to open the hips more for the 2nd half of the descent one the knees are set. Something to keep practicing.
Back offs, paused; 1 x3-122. Really focusing on that form path and positioning. Pauses seem more effective than bands and certainly preferable for setup safety.
SG axle hypers, #6 50deg, continuous; 2 x12-90. Reset might be better for both ROM, transfer and hamstrings.
Standing banded flexors, heel support; 2 x20-IE blue band.
Supersetted.
CG Axle hypers, #1 50deg, lower back focus; 2 x10-90. 2nd set was much better than the 1st. Need to remain conscious of spinal erector ROM and not let it become a chain exercise-ROM or its pretty useless.
Standing banded crunches, heel support; 2 x20-IE blue band.
Supersetted.
Daily walks
2 x15min
110.3
5min wake-up walk. Fighting off a scratchy throat and still feeling the work pressures. Probably going to be this way for 5-6 weeks.
15min slow to start with some things to do first.
DL to max, || stance, slack pull; 1 x5-70, 120. 1 x1-170 hook, 220, 250. Close minor-V, bottom-up, 1 x1-270@9.
DL w/bands, close minor-V, bottom-up; 1 x4-170. 2nd set next week.
Buffalo SQ to max, close stance, oly shoes; 1 x5-72. 1 x1-122, 142, 152@9.5. I probably need to open the hips more for the 2nd half of the descent one the knees are set. Something to keep practicing.
Back offs, paused; 1 x3-122. Really focusing on that form path and positioning. Pauses seem more effective than bands and certainly preferable for setup safety.
SG axle hypers, #6 50deg, continuous; 2 x12-90. Reset might be better for both ROM, transfer and hamstrings.
Standing banded flexors, heel support; 2 x20-IE blue band.
Supersetted.
CG Axle hypers, #1 50deg, lower back focus; 2 x10-90. 2nd set was much better than the 1st. Need to remain conscious of spinal erector ROM and not let it become a chain exercise-ROM or its pretty useless.
Standing banded crunches, heel support; 2 x20-IE blue band.
Supersetted.
Daily walks
2 x15min
Last edited:
Max effort upper day
110.3. Though I might chip in a bit lighter already but sodium is reasonably high. Getting stricter on both activity and calories, relegating most carbs and fats to dinner and remaining busy during the day to mentally distract from lunch.
10min wake-up walk, knees up marching.
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130@10. Couldn’t get the setup to feel good, whereas 120 popped really well. 3 x3-120@9.5, @9.5, @10. I realised on the 2nd triple that I hadn’t been flaring elbows enough. Fixing that made everything a lot better even within fatigued state.
WG pull-ups; 1 x10-bw. 1 x5-bw+5kgs. 6 x3-bw+15kgs@9, @9, @9, @10, @10, @10. Stronger than last week.
Supersetted.
Chin-ups, vest; 2 x5-bw+10kgs. Going to go heavier and stick with the belt next week.
Upright rows; 2 x10-55kgs.
Push-ups, vest; 2 x10-bw+10kgs. Propped the handles up so the vest loading pin did t detract from ROM.
Giant set.
Neck extensions; 2 x25-25kgs.
Daily walks
3 x15min
110.3. Though I might chip in a bit lighter already but sodium is reasonably high. Getting stricter on both activity and calories, relegating most carbs and fats to dinner and remaining busy during the day to mentally distract from lunch.
10min wake-up walk, knees up marching.
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130@10. Couldn’t get the setup to feel good, whereas 120 popped really well. 3 x3-120@9.5, @9.5, @10. I realised on the 2nd triple that I hadn’t been flaring elbows enough. Fixing that made everything a lot better even within fatigued state.
WG pull-ups; 1 x10-bw. 1 x5-bw+5kgs. 6 x3-bw+15kgs@9, @9, @9, @10, @10, @10. Stronger than last week.
Supersetted.
Chin-ups, vest; 2 x5-bw+10kgs. Going to go heavier and stick with the belt next week.
Upright rows; 2 x10-55kgs.
Push-ups, vest; 2 x10-bw+10kgs. Propped the handles up so the vest loading pin did t detract from ROM.
Giant set.
Neck extensions; 2 x25-25kgs.
Daily walks
3 x15min
Last edited:
Lower volume day
110.1
5min wake-up walk, knees-up marching.
DLs, close minor-V, bottom up; 1 x5-70, 120, 170. 1 x3-220 hook. 5 x3-240. Generally in RIR2-3 range. Gotta tighten up a little here and there and blend in some form of bar pull.
Buffalo SQ, close stance, oly shoes; 1 x5-72. 6 x1-122. Bump load and move to doubles next week.
SSB GM-SQ, beltless; 2 x10-82. I like these. Lots of room to improve and play. Cambered bar might suit better due to handles of SSB and knees.
Nordics, assisted; 2 x20-bw+Rogue green band.
Standing banded crunches, heel support; 2 x20-IE blue band.
Supersetted.
Zercher Jefferson curls; 2 x10-70.
Daily walks
2 x30min
110.1
5min wake-up walk, knees-up marching.
DLs, close minor-V, bottom up; 1 x5-70, 120, 170. 1 x3-220 hook. 5 x3-240. Generally in RIR2-3 range. Gotta tighten up a little here and there and blend in some form of bar pull.
Buffalo SQ, close stance, oly shoes; 1 x5-72. 6 x1-122. Bump load and move to doubles next week.
SSB GM-SQ, beltless; 2 x10-82. I like these. Lots of room to improve and play. Cambered bar might suit better due to handles of SSB and knees.
Nordics, assisted; 2 x20-bw+Rogue green band.
Standing banded crunches, heel support; 2 x20-IE blue band.
Supersetted.
Zercher Jefferson curls; 2 x10-70.
Daily walks
2 x30min
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Upper volume day
110.1 started 15mins later than usual.
5min wake-up walk, knees high marching.
Bench, index to rings; 1 x10-70. 4 x8-100. RIR 0-1.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 4 x8-bw+5kgs. Final set was rest-pause ish. RIR 0-1.
Supersetted.
Build reps next week.
Chin-ups, versa’s; 2 x12-bw.
Upright rows; 2 x12-55.
Push-ups; 2 x17-bw.
Giant set.
Third set added next week. Continue to add a rep per set.
Belt squats, 6 mat deficit, extreme quad bias; 3 x20-100.
Neck extensions; 2 x25, 1 x20-25kgs.
Supersetted.
JM press, pinkies on knurling, brief pause; 2 x8-40. Couldn’t get 9 reps, these smashed my triceps.
BB curls; 2 x12-40.
Hanging leg raises; 2 x15-bw.
Giant set.
Daily walks
2 x30min
110.1 started 15mins later than usual.
5min wake-up walk, knees high marching.
Bench, index to rings; 1 x10-70. 4 x8-100. RIR 0-1.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 4 x8-bw+5kgs. Final set was rest-pause ish. RIR 0-1.
Supersetted.
Build reps next week.
Chin-ups, versa’s; 2 x12-bw.
Upright rows; 2 x12-55.
Push-ups; 2 x17-bw.
Giant set.
Third set added next week. Continue to add a rep per set.
Belt squats, 6 mat deficit, extreme quad bias; 3 x20-100.
Neck extensions; 2 x25, 1 x20-25kgs.
Supersetted.
JM press, pinkies on knurling, brief pause; 2 x8-40. Couldn’t get 9 reps, these smashed my triceps.
BB curls; 2 x12-40.
Hanging leg raises; 2 x15-bw.
Giant set.
Daily walks
2 x30min
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Max effort lower day
110.1 back from a camping long weekend. Activity and food both high, nice to see them levelled out on scale.
5min wake-up walk, knees up marching.
DL to max, close minor-V, bottom up; 1 x5-70, 120. 1 x1-170, 200, 220, 20, 250, 260, 270@9.5. A lot more fatigued than I thought.
DL w/bands; 3 x1-200+IE red shorty bands.
Buffalo SQ to max, close stance, oly shoes; 1 x1-72, 122, 132, 142, 152@9. Not too far off from being able to triple it. Closer to 8.5 than 9.5.
Back offs, long-pause; 1 x3-122@9.
SG axle hypers, #6 50 deg; 2 x10-90.
Standing banded abs; 2 x20-IE blue band.
Supersetted.
Daily walks
1 x15min
110.1 back from a camping long weekend. Activity and food both high, nice to see them levelled out on scale.
5min wake-up walk, knees up marching.
DL to max, close minor-V, bottom up; 1 x5-70, 120. 1 x1-170, 200, 220, 20, 250, 260, 270@9.5. A lot more fatigued than I thought.
DL w/bands; 3 x1-200+IE red shorty bands.
Buffalo SQ to max, close stance, oly shoes; 1 x1-72, 122, 132, 142, 152@9. Not too far off from being able to triple it. Closer to 8.5 than 9.5.
Back offs, long-pause; 1 x3-122@9.
SG axle hypers, #6 50 deg; 2 x10-90.
Standing banded abs; 2 x20-IE blue band.
Supersetted.
Daily walks
1 x15min
Last edited:
Max effort upper day
110.1
10min wake-up walk, knees up marching.
Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135@11. Don’t quite touch but getting stronger. 2 x3-120@9.5, @10.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x5-bw+5kgs. 6 x3-bw+15kgs@9, @9, @9, @9.5, @10, @10.
Supersetted.
Bench cont.; 2 x3-120@8.5, @10.
Chin-ups, reset reps; 2 x4-bw+25kgs. Drop down to 20kgs next week for better form and extra reps.
Upright rows, DL bar and grip width; 2 x5-70. Felt good. Tiny bit of body English but nothing outside the realm of acceptable.
Giant set.
Cut short. Paced myself for the bench and warmed the arms up an extra 10mins before starting. Would fit the neck and abs I’m just fine otherwise.
Neck extensions;
Hanging leg raises;
Supersetted.
Daily walks
3 x15min
110.1
10min wake-up walk, knees up marching.
Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135@11. Don’t quite touch but getting stronger. 2 x3-120@9.5, @10.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x5-bw+5kgs. 6 x3-bw+15kgs@9, @9, @9, @9.5, @10, @10.
Supersetted.
Bench cont.; 2 x3-120@8.5, @10.
Chin-ups, reset reps; 2 x4-bw+25kgs. Drop down to 20kgs next week for better form and extra reps.
Upright rows, DL bar and grip width; 2 x5-70. Felt good. Tiny bit of body English but nothing outside the realm of acceptable.
Giant set.
Cut short. Paced myself for the bench and warmed the arms up an extra 10mins before starting. Would fit the neck and abs I’m just fine otherwise.
Neck extensions;
Hanging leg raises;
Supersetted.
Daily walks
3 x15min
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