2016 Log

Volume lower day


110.7 lost a few minutes being slower out of bed.

10min knees up marching
Hanging leg raises; 1 x10-bw.


DL, medium-V stance, heels focal point, beltless; 1 x10-70. 1 x5-120, 170. 5 x4-220. 6th set back next week with a proper start time.


Belt squats, lean-over style, paused; 3 x10-115. Found a good rhythm and position on these.
Hanging leg raises; 3 x15-bw.
Supersetted.


SSB GMs, beltless; 3 x12-112.


Zercher squats, cambered bar, 12 mat height; 2 x10-70.
Standing banded abs, bar behind legs; 2 x20-IE blue band.
Suoersetted.



Daily walks
1 x15min
 
Last edited:
Upper volume day


110.4

5min wake up walk


Bench, index to rings; 1 x10-70. 6 x4-120@8, @8, @8, @8, @8, @8.
45deg pull-ups; 1 x10-bw. 5 x5-bw+15kgs @8, @8, @8, @8, @8, @8.
Neck extensions; 3 x10-30kgs.
Giant set.


Seated DLs, 6mats+6EVA; 2 x12-170.


Deficit push-ups, paused; 3 x12-bw.
CG chin-ups; 3 x10-bw.
CG axle hypers, #1 50deg; 3 x20-50kgs.
Giant set.


SG high pulls; 2 x10-70. I like these, will aim to do more.


Daily walks
1 x15min
 
Last edited:
Arms &abs day

Skipped weigh in



Seated supine DB curls; 3 x12-DB+10kgs.
Seated overhead band extensions; 3 x20-Rogue green band.
Supersetted.


Sit-ups, bent knees, abs only; 1 x25-bw.

Daily walks
 
Last edited:
Max effort lower day


110.9 right knee is still very messed up and swollen.

10min knees up marching
Hanging leg raises; 1 x10-bw.


DL to max, medium-V stance, heels focal point: 1 x10-70. 1 x5-120. 1 x1-170, 220 hook, 230, 240, 250, 260, 270. Got there on the 2nd go, was too far over on the first. Better and tighter than last week. Maybe a smidge faster.


Deficit RDLs, 12mats, beltless; 3 x7-170.


Buffalo box squats; 3 x3-100. Probably didn’t get a helluva out of these. Trying to see what the knees can handle. Figured it out on the 3rd set, locking the knees in place better.


CG axle hypers, #1 50deg, tempo controlled; 3 x12-80. Probably closer to the effect I want with 90kgs, and just exerting greater control.

Standing banded abs, bar behind legs; 3 x20-IE blue band.
Supersetted.


SSB split squats, 12mat front foot elevation; 2x12-32. Doing these with just the bar. It gave a reasonable indication of what the right knee is capable of. Which is not a huge amount.
Hanging leg raises; 2 x15-bw.
Supersetted.


Reasonably ‘ok’ session. The ME was good. Box squats were a waste of time given the setup needed. Will stick to belt squats as they feel a lot safer and hit the quads properly. It will just be a slow curve back to injury free.

Monday hypers were too light.

Possibly want some box pulls in there for the overload exposure.



Daily walks
1 x30min
 
Last edited:
Max effort upper day


110.6

5min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 135, 140, 140-FAIL. Got out of the groove. Not sure if the Saturday morning arms stuff is the right idea. Friday nights might be better.

Chin-ups, rest pause reps; 1 x10-bw. 1 x5-bw+15kgs. 3 x4-bw+30kgs@10, @10, @10, @10, @10.
Supersetted.


Larsen bench; 3 x8-100.
Chin-ups, continuous; 3 x10-bw.
Supersetted.


Daily walks
1 x30min
 
Last edited:
Volume lower day


110.6 a day early due to colonoscopy on Friday morning and prep tomorrow. Definitely can feel the less-recovered state missing that extra day’s rest.

5mins knees up marching


DL, medium-V, heels focal point, beltless; 1 x10-70. 1 x5-120, 170. 20 x1-220. Practiced my leveraged slack pull once I got past the first few and had some fluidity.


Belt squats, paused; 3 x100-15.
Hanging leg raises; 3 x15-bw.
Supersetted.


Nordics assisted; 4 x15-bw+rogue green band.
Standing banded abs, bar behind legs; 4 x20-IE blue band.
Supersetted.


BB rows, pinkies on rings, versa’s; 2 x10-120. Felt really good to do these again. They are definitely going to come back in for volume.
Belt squats, paused; 2 x15-100.
Supersetted.


Hanging leg raises feel like they are contributing negatively to lat fatigue on the upper day immediately subsequent to them. I will try subbing them out for the sit-ups and maybe doing them on upper days, or just Saturday mornings perhaps.


Nordics felt surprisingly fantastic on the right knee with its swelling, which somewhat confirms for me I’ve impacted the bursa sac. Movement was relatively unimpaired until dropping below parallel on belt squats. Found a good technique with slight lower back arch and getting the adductors more involved.


Happy overall.

Daily walks
1 x30min
1 x45min
 
Last edited:
Max effort lower day


Skipped weigh-in. First session back since colonoscopy on Friday morning. Feeling ok, just general life tiredness.

5min knees-up marching, 5min wake-up walk.


DL to max, medium-V stance, leveraged slack pull; 1 x10-70. 1 x5-120. 1 x1-170, 220 hook, 230, 240, 250, 260, 270. Nailed it on first attempt with a great bar bend.


Backoffs; 2 x3-170+ IE red shorty band. Probably better doing more band tension on these and maybe singles.


Deficit RDLs, beltless, 12mats; 3 x7-170.


Belt squats; 3 x10-115.
Sit-ups, bent knees, towel support; 3 x12-bw. It did a reasonable impersonation of an ab mat. Kept the tension across the abdominals.
Supersetted.


CG axle hypers, #1 50deg; 1 x9-90.
Banded abs, bar behind legs; 1 x20-IE blue band.
Supersetted.


Daily walks
1 x15min
 
Last edited:
Max effort upper day


110.6

10min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 135, 140, 140. 2nd rep was a lot better than the first. Need to remember to bend at the elbows for the descent.

Chin-ups, reset reps; 1 x10-bw. 1 x5-bw+15kgs. 5 x4-bw+30kgs@9.5, @9.5, @10, @10, @10.
Supersetted.


Larsen bench, index on rings; 2 x8-100.

Chin-ups, continuous; 2 x10-bw.
Supersetted.



Larsen bench, pinkies on rings; 2 x5-100. Very out of touch with this hand width. Need to do more. Felt like there was some pop though.


WG pull-ups, pinkies to knurl, strict continuous; 2 x6-bw.
Supersetted.


Daily walks
2 x15min
 
Last edited:
Lower volume day


110.9

5min knees up marching, 5min wake-up walk


DL, medium-V stance, beltless; 1 x10-70. 1 x5-120, 170. 10 x2-220.


Seated DLs, box+6mats&6EVA; 3 x6-200.
Belt squats, leaning forwards, paused; 3 x15-100.
Supersetted.


Nordics assisted; 4 x12-bw+Rogue green band.
Standing abs, leg and heel support; 4 x20-IE blue band.
Supersetted.


Belt squats, cont.; 3 x15-100.
BB rows, pinkies on rings; 3 x10-120.
Supersetted.


Cut short.

Sit-ups, bent knees, back supported;



Daily walks
2 x15min
 
Last edited:
Volume upper day


110.4

5min wake-up walk


Bench, index on rings; 1 x10-70. 4 x3-120@8.5, @8, @8, @8.
45deg pull-ups, fat gripz; 1 x10-bw. 4 x5-bw+15kgs.
Neck extensions; 5 x15-30kgs.
Giant set.


MYO rep sets;
Bench, pinkies on rings; 1 x14+3+3+3+3+3 -80kg.

WG pull-ups, pinkies on knurl; 1 x11+3+3+3+3+3-bw.


Failure isolation sets;
JM press; 2 x10-45.

DB curls; 2 x15-DB+10kgs.



CG axle hypers, #1 50deg; 2 x20-50kgs.
Sit-ups, back supported, bent knees; 2 x15-bw.
Supersetted.


Tried a different setup today and didn’t really like it.

Going to go back to a more straight forward approach but do a failure set on the last set of the majors.
 
Last edited:
Jester said:
The Ghost of Christmas’ Past himself.

Yeh all good, just the annual fun that comes with ulcerative colitis.
Click to expand...
Glad to hear that. Apparently, I'm at the age now where friends are occasionally having severe health issues, so I get a bit concerned.

Do you do anything special to manage myo reps on bench? Or do you rely on the safety bars to catch it if you fail?
 
Totentanz said:
Glad to hear that. Apparently, I'm at the age now where friends are occasionally having severe health issues, so I get a bit concerned.

Do you do anything special to manage myo reps on bench? Or do you rely on the safety bars to catch it if you fail?
Click to expand...
Safeties are my friend haha. I tend to favour just an AMRAP or RPE approach though. Not convinced myoreps do much in the long term.
 
Upper body

Food poisoning all week.


Bench, index on rings; 1 x10-70. 2 x5, 1 x5+3 rest pause-110@9, @8.5. @10.

Chin-ups; 1 x10-bw. 2 x5, 1 x5+3 rest pause-bw+15kgs@8, @8.5, @10.
Supersetted.


WG pull-ups; 3 x10-bw.
 
Last edited:
ME lower day


Skipped weigh-in


5min knees-up marching


DL to max, medium-V stance, heels focal point, leverages slack pull; 1 x5-70, 120. 1 x1-170, 220, 230, 240, 250, 260@11. Full on tomato face for that one.


Heavy explosive singles back offs; 5 x1-240. Doing these ||, leveraging but getting knees over the bar. Moved really nicely.


Deficit RDLs, beltless, 12 mats; 2 x5-170. Leaving a safe number of RIR this week.


SSB SQ, beltless, oly shoes; 3 x5-102. Gradually getting knee integrity and confidence back. Patella’s are understandably tight, probably need stretching before these sets for the next few sessions.


CG axle hypers, #1 45 deg; 3 x9-90. Think I prefer 50deg angle on balance.

Standing banded abs, bar behind legs; 3 x20-IE blue band.
Supersetted.


Daily walks
1 x30min
 
Last edited:
ME upper day


108.7 feels good to have DOMS. Lower back taxed from yesterday, will see how it holds up.

10min wake-up walk


Bench, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 135, 135, 135. Top singles became better as I did them.

Chin-ups, reset reps; 1 x10-bw. 1 x5-bw+15kgs. 5 x4-bw+30kgs @9.5, @10, @10, @10, @10. Last set had half reps at the end.
Supersetted.


Larsen bench; 2 x6-100.
Chin-ups, continuous; 2 x7-bw+10kgs.
Supersetted.


Larsen bench; 3 x6-100.
WG pull-ups, continuous; 3 x5-bw+10kgs.
Supersetted.

I need to remember 1-2, 1-2 for rep tracking rather than counting out the set. I get more that way.


Daily walks
1 x15min
 
Last edited:
Jester said:
Safeties are my friend haha. I tend to favour just an AMRAP or RPE approach though. Not convinced myoreps do much in the long term.
Click to expand...

Interesting. Would you mind expanding on the Myo-Reps part? I like them, but mainly for the time-savings and I don't like to wait around for my next set.
 
Clayton said:
Interesting. Would you mind expanding on the Myo-Reps part? I like them, but mainly for the time-savings and I don't like to wait around for my next set.
Click to expand...

I don’t find they make me bigger or stronger. They’re a good way to get an efficient workout in when time or available equipment is limited, but I’ve not found them to offer anything beyond more traditional schemes.
 
Volume lower day


109.4 mostly recovered from last week now. Feeling the lower back fatigue from Monday but fine to work through it.

5mins knees up marching, 5mins wake-up walk


DL with bands, || stance, explosive; 1 x5-70. 1 x5-70+IE red shorty. 1 x5-120+IE red shorty. 5 x3-170+IE red shorty.


Seated DL, box+6mats&6EVA, controlled tempo; 3 x8-170. Will go heavier next week once my lower back is re-accommodated after the break due to illness.
Need to remember to curl these up and down.


Cambered SQ to full soft box, beltless; 1 x10-70. 3 x5-100. So out of practice with squats, work capacity is shit. Need to build this way back up, but at least this setup didn’t fuck with my knees at all.


Nordics assisted; 4 x15-bw+Rogue green band.
Belt squats; 3 x15-100. Still the same little click/twitch in the right knee at low depth. Didn’t get it on CB SQ, so need to find the stance that works.
Supersetted.


Daily walks
1 x15min
 
Last edited:
You must log in or register to reply here.
Back
Top