2016 Log

Volume upper day


110.0 sodium and fibre back up


10min wake-up walk


Bench, index on rings; 1 x10-70. 1 x8-110@9. 3 x12, 10-100@9, 8.5, @9.5.

Chin-ups, continuous; 1 x16-bw. 1 x7-bw+15kgs@9. 3 x12, 11, 10-bw@9, @10, @10.

Neck extensions; 2 x15-30kgs. 1 x30, 25, 20-25kgs.
Giant set.


Bench, pinkies on rings; 2 x8-100.
Seal rows, gorilla grip, reset reps; 2 x8-90.
Supersetted.


CG axle hypers, #1 50deg; 1 x25-50kgs. 2 x20-80kgs.

Sit-ups, GHD-style; 3 x10-bw. Intense with the decline drop but not sure if quite hitting the spot yet. Straighter legs helped. Will try adding a plate behind head next week.
Supersetted.


JM press; 1 x10-40.
BB curls; 1 x12-40.
Supersetted.



Thought my work rate was higher today but time seemed to keep drifting away.

Still have things to sort out for the session structure.


Daily walks
1 x15min
 
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Jester said:
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.
Click to expand...
Thanks! Interesting observation.

I hadn't really thought about it, but (at least what I think I've observed) they appear to work well in the short term for stimulating hypertrophy, but I haven't really noticed it on the strength side compared to how I usually progress the weights through cycles (I often like to extend each rep range an extra few weights until closer to failure). Perhaps there is not enough volume/load for the neuromuscular adaptions? I don't know how that correlates in the long term, though.
 
Clayton said:
Thanks! Interesting observation.

I hadn't really thought about it, but (at least what I think I've observed) they appear to work well in the short term for stimulating hypertrophy, but I haven't really noticed it on the strength side compared to how I usually progress the weights through cycles (I often like to extend each rep range an extra few weights until closer to failure). Perhaps there is not enough volume/load for the neuromuscular adaptions? I don't know how that correlates in the long term, though.
Click to expand...

I suggest the ‘hypertrophy’ is just cellular swelling - glycogen, water and salts. Hypertrophy takes a long time to show for non-beginners and non-gear users.
 
Max effort lower day


110.7

5min wake up walk, 5min knees up marching


DL to max, || stance, leveraged slack pull; 1 x10-70, 120, 170. 1 x1-220, 240, 250, 260, 270. Needed three attempts for 270, opened the toes up slightly and went bottom-up. Still lots of leverage/wedge practice to do.


Back off singles, explosive; 5 x1-240.


Deficit RDLs, 12mats, beltless; 2 x7-170. Lower back wasn’t feeling amazing here. I think putting BB rows back in will help.


SSB SQ, oly shoes, beltless; 3 x10-82. Just a starting point to rebuild depth. The right knee still have something on the outside slipping and clicking.


CG axle hypers, #6 50deg; 2 x8-100. Back to doing these more traditionally. Am going to really push them to condition my lower back to be stronger in a fixed position while the hips move.


Thoughts;

RDLs to come down so I can safely take them to failure and no ROM cheating.

4th set of squats, with a slight load bump to get the legs to failure.

Torn between an explosive start from the bottom and trying to wedge in. Not sure which is best. Still need the high hips either way.


Lunch;

CG axle hypers, #6 50 deg; 3 x8-90. Played with these some more.


Daily walks
1 x30min
 
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Max effort upper day


110.0. Lower back has heavy fatigue from the extra hypers yesterday.

10min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135, 140. Didn’t get to a touch and it was a grinder. Mainly wanted to get re-exposed to the load.

Chin-ups; 1 x10-bw. 1 x5-bw+15kgs. 1 x4-bw+30kgs@10. 4 x3-bw+25kgs@9, @9, @9, @10. Went back to continuous reps.
Supersetted.

Definitely noticing a big impact on chin-up performance from the deficit RDLs on Mondays. I think I will make them SSB GMs and then move RDLs to Thursday’s session.


Pause bench; 3 x2-120@9, @9.5, @9.5.
BB rows, anti-sumo stance; 3 x5-120. Social media and memories is making me want to go back to this stance. Felt pretty good.
Supersetted.


Dips; 2 x5-bw. Left shoulder needs something to slip back to where it belongs, and these seem to help do that. Could work, could not, but a reasonable way to finish once I build reps up again.

Super WG pull-ups; 2 x6-bw. Just figuring out the best width for now.
Supersetted.


Daily walks
2 x15min
 
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Lower volume day


110.0

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


DL, anti-sumo stance; 1 x-10-70. 1 x5-120, 170. 15 x1-220. Definitely fatigued from Tuesday’s BB rows.


CB paused SQ to box, beltless; 3 x10-70, 80, 80. Knee integrity getting better. Will continue to keep the reps higher and just utilise this as a workhorse exercise.


CB GMs; 3 x5-120. Load feels fine, but it’s been a LONG time since I did this loading pattern or movement. Will accommodate the programming accordingly.


BB rows; 3 x8-120. Practicing that sustained lower back position. My left lower toe spasmed on the first set of the 2nd set. Putting it down to fatigue from holding the extended position a lot more than previously. Will work it through the day and make sure to get anterior flexion in.


Nordics assisted; 3 x15-bw+Rogue green band.
Belt squats, anti-sumo stance, pump work; 3 x20-100.
Supersetted.



Daily walks
1 x30min + 10kg vest
 
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Upper volume day


110.0 lower back is tight but feels like it should be more or less fine with continued movement.

10min wake-up walk


Bench, index on rings: 1 x10-70. 4 x8-110@8, @8.5, @8.5, @10. Shit setup on the last one and should have started it over. Solid work though.

CG neutral pull-ups; 1 x10-bw. 1 x16-bw. 3 x11-bw+10kgs. CG really feeling good for everything.

Neck extensions; 5 x15-30kgs.
Giant set.


CG bench, index to knurl; 3 x15, 12, 12-70.

WG Seal rows, middle finger on rings; 3 x15, 12, 12-70.
Supersetted.


Seated overhead band extensions; 3 x failure - purple band.


Standing banded abs, heel braced; 3 x30-IE blue band.


Daily walks
1 x30min
 
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Performance lower day


110.0 feeling exhausted. Back has mostly returned to normal.

5min wake-up walk


DL to max, close minor-V stance; 1 x5-70, 120. 1 x1-170, 220, 240, 250. Running on fumes today and had nothing in the tank.

Back offs; 5 x3-220.


SSB SQ; 1 x3-82, 132, 132. These felt good enough. Will do more next week when not quite so tired.


Cable pulley standing abs, bar behind legs; 4 x10-50. Found a really great setup at last. Might load with smaller plates next time so I can get my feed further back instead of heels getting clipped.


SG BB turtle shell rows; 3 x5-120.


Spine curls, || stance, 12mat deficit; 2 x5-


Quite happy overall.

Thinking I will use my hip width || stance on Thursday’s to build familiarity with the pull-in.

Definitely need to not be lazy on reps with the warm up sets and remember it’s 4:30am.


Daily walks
1 x15min
 
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Performance upper day


109.6 back into using the standing desk a lot, which seems to be helping balance out calories on the days I can’t get out for a lot of intentional steps.

10min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 135, 135, 135-FAIL. Just couldn’t quite find my groove today.

45deg pull-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x3-bw+30kgs@9.5, @9.5, @9.5, @9.5, @10.
Supersetted.


Bench, deadstop; 3 x2-100.

Chin-ups: 3 x5-bw+15kgs.
Supersetted.


Pump finisher AMRAPs
Bench; 1 x10-100.
WG pull-ups; 1 x10-bw.
Lu raises; 1 x20-5kgs.



Couldn’t find my bench groove until last assistance set. Frustrating but won’t overthink it.

Pull-ups were strong.


Daily walks
1 x15mi
 
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Capacity lower day


109.3

10min knees up marching


DL, anti-sumo stance, beltless; 1 x10-70, 120. 3 x5-170. 3 x5-150+IE red shorty band. These were ‘ok’. Feel like a hip width stance and joint stacking is still going to be better overall at a heavier weight, and it’s a matter of maintaining hip height with the lower back mileage I have these days.


CB SQ to box; 3 x5-100.


DL, || stance, beltless; 3 x10-170. Felt like doing some technique work rather than GMs.


Zercher squats; 2 x5-100. Doing these from the rack rather than floor. A lot easier to progress.


Nordics assisted; 3 x15-bw + Rogue green band assist.


SG axle hypers, #6 50deg; 2 x15-50.
Standing band crunches, calves braced; 2 x30-IE blue band.



Daily walks
1 x30min
 
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Capacity upper day and lower GPP day


109.3

10min wake-up walk


Bench, index on rings; 1 x10-70. 3 x5-120@9, @9, @9.5,
CG neutral pull-ups; 1 x10-bw. 3 x5-bw+20kgs@9, @9, @9.5,
Neck extensions; 3 x20-30kgs.
Giant set.


Buffalo OHP, pinkies to knurl; 1 x6-52. 2
x5-62. Great ROM on this bar but has a slight wobble at light weights that don’t push the sleeves into a lock. Should be ok.

BB rows, medium-V DL stance; 3 x8-120.
Supersetted.


Super WG bench; 2 x12-70.
Seal rows; 2 x12-70.
Supersetted.



SSB Step-ups, box+12mats; 3 x10-bw+32kgs. Need to improve work capacity and shorter rest periods. Possibly add in belt squats as a high rep movement too.


Daily walks
1 x30min
 
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Heavy DL & SQ day


111.1 massive gut bloating and gas this morning. Really uncomfortable.


DL, || stance; 1 x10-70. 1 x1-120, 170, 220, 240, 250. Couldn’t find my spot for 260. Wouldn’t put it down to fatigue though.

Back offs; 4 x2-220. Trying to get more consistent in bringing shins to the bar without sacrificing position.


SSB SQ; 1 x5-82. 1 x3-132, 142, 152@7.

Back offs; 1 x10-132@7.5. Right knee got iffy on 9th rep when I went forwards a bit too far but salvaged it.


SSB GMs, DL stance; 2 x8-132.


Pulley standing abs; 4 x10-50kg. Might add a band for the top end ROM.



Gotta travel for work later this week so it’ll be a bit disrupted. Flirting with going back to a big-3 oriented split rather than Lower-Upper. This has worked for hypertrophy for a while but doesn’t seem to be pushing my DL max past 270, which seems like the limit right now.


Daily walks
1 x30min
 
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Bench and DL accessory day


110.6

10min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100, 120. 1 x1-130, 135, 140@9.5, 140-FAIL misgrooved. Generally pretty good.

45deg pull-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x3-bw+30kgs@9, @9, @9, @9, @10.
Supersetted.
These improved. Staying with continuous reps, albeit slight toe touch occasionally to stop swinging at bottom.


Nightmare DLs; 1 x2-170. 1 x2-190@6. 1 x-200@7. 1 x2-220@8.5. 1 x2-200@7ish. Kept the back off set light as I need to bring Thursday forward to tomorrow.


Flyes; 3 x12-10kgs. Was a bit lazy and used plates rather than DBs. Not ideal for next time. Left shoulder/pec tendon/something is still quite tight. These felt good once I got down lower. Will see how they go for a few sessions.


Daily walks
1 x15min
 
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Lower-focus accessories day


110.3 bringing it forward due to brief integrated trip for work. Not sure if I’ll get a fourth session in or not.

Left shoulder still feeling janky.


10min wake-up walk



DL, singles @90%, || stance; 1 x5-70. 1 x1-120, 170, 220. 5 x1-240. Really good technique and consistency here. Hitting around an @7 speed.


3ct bench triples @70%, index on rings; 4 x3-100. Short rest periods. May be worth adding a band and lowering plate weight to focus on pressing off the chest.


3ct SSB SQ, sleeves; 1 x5-82. 4 x3-132.

First time trying sleeves and now I know why people get addicted. Probably adding 15-25kgs out of the bottom. Will need to be sensible, but they certainly gave me the knee support and positioning-integrity I was seeking.


RDLs, heels elevated, beltless; 1 x170. Trying these on a recommendation. Definitely hit glutes and lower back more, they feel good for now - as though they would support my position at the break.


SG axle hypers, #6 50deg; 2 x12-80kgs.

Standing banded abs, bar behind legs; 2 x25-IE blue band.
Supersetted.



Daily walks
1 x15min
 
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DL and SQ day


Skipped weigh-in, will check in tomorrow.

10min wake-up walk


DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 230, 250, 270@9 speed. It popped off surprisingly easily. Seem to have found a more consistent approach to the shin-drop and leveraging in.

Back offs; 4 x2-230. Add reps next week to triples.


SSB SQ to heavy triple, sleeves; 1 x5-82. 1 x3-132, 162, 172@9.

Back offs; 1 x6-142. Had a few more left but the belt was in a really bad spot and pinching skin severely. Happy to take the big triples win and build for next time.


SSB GMs, beltless; 2 x7-142. Couldn’t quite hit the right groove but ‘fine’ nonetheless.


Standing pulley abs, bar behind legs; 3 x12-50kgs.


Really solid session.

Having thoughts around Seated Good Mornings using the straight bar and neutral/flat back, but nothing urgent.

Daily walks
 
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Bench and DL assistance day


Skipped weigh-in. Sodium bloat and gut discomfort.m today, CBF’d.


10min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100, 120. 1 x1-130, 135, 140, 140. Neither was quite a touch but felt good enough to count.

45deg pull-ups, gorilla grip; 1 x10-bw. 1 x5-bw+15kgs. 2 x4-bw+30kgs@9.5, @10. 3 x3-bw+30kgs@9.5, @9.5, @9.5.
Supersetted.


Nightmare FPDL; 1 x2-170, 200, 220. 1 x4-200.


Unilateral DB OHP; 2 x8-DB+20kgs.
WG pull-ups, fingers grip; 2 x8-bw.



Daily walks
 
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SBD day


111.5 feels high but numbers are numbers.


10min wake-up walk


DL, || stance, heavy singles; 1 x5-70. 1 x1-120, 170, 220. 5 x1-240. These were all @7-8 speeds. Will load bump next week. Still have to tighten up the bar bend and shins forward, don’t want it to be a big hip drop. Feeling good though.


3ct SSB SQ, sleeves, triples; 1 x5-82. 3 x3-142. Very low RPE. Probably room to load bump again.


3ct Bench, triples; 1 x5-70. 4 x3-100. Felt better as I went through the sets. Left shoulder still feels as if some thing/s are too tight or not quite in the right spot.


RDLs; 2 x7, 1 x6-200. Trying here out with a bit more ass back and less ‘up’. Aiming to put it all on hamstring and glutes rather than lower back, and use hypers for that instead.

Going to revert to 180 or 190 next week, not quite ready for 200.


SG axle hypers, #8 50deg; 3 x12-80.
Standing banded crunches, heels braced; 3 x20-IE blue band.
Supersetted.


I think I figured out how to change the handles on my hyper, which would get them out of the way and let me lift a better ROM and not smash my arms into them if I’m off by an inch.


Daily walks
2 x15min
 
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Assistance day


110.9

10min wake-up walk


Bench, index on rings; 1 x10-70. 4 x5-120@7.5, @8, @8, @9.
CG neutral pull-ups; 1 x10-bw. 4 x7-bw+15kgs@8, @8, @9, @9.
Neck extensions; 1 x20-15kgs. 3 x20, 1 x10-30kgs.
Giant set.
Bench was generally ok. Likely will move back to chin-ups for the extra biceps exposure.


Push press, pinkies on rings; 3 x5-70.
BB rows; 1 x6-120. 2 x6-140.
Supersetted.
Need +1 set of each once capacity is back up. Maybe a burnout set.


Belt squats, SSB squat stance; 2 x12-125.
BB curls; 2 x12-40.
Supersetted.


SSB Step ups, box+12 mats; 2 x10-bw+32kgs. Felt better than last time.

Seated overhead band extensions; 2 x20-purple band.
Supersetted.



Would like to get capacity up for an extra set of everything after the giant set, but not in a rush. Pretty happy with this, more so after I implement the vertical pulling change to chin-ups.

General gaps I’d like to fill are something in a zercher hold and rear delt work, as it may assist the left shoulder situation.



Daily walks
1 x30min
 
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