2016 Log

[Jester]

Heavy DL and SQ day


Skipped weigh-in. Feeling meh.


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


DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, 260, 270@9. Very smooth but skipping up to 250 at this time in the morning was lazy. Feet slightly closer this week, just inside hips. Leg drive getting stronger. Belt position is a bit lower atm, not sure how I feel about it yet.


Back offs; 2 x2-240. Couldn’t quite find my groove on these. Probably just top set fatigue.


SSB SQ triples, sleeves; 1 x5-82. 1 x3-132, 162, 172@8. Easier than last week. Will give 182 a crack if rested next Monday.


Back offs; 1 x8-142. Probably should have done 10. Next week.


SSB GMs, beltless; 2 x10-142. I made sure to get the weight forward and not drop hips, finally finding the stimulus effect feeling on hammies. Should be good from here.


Standing pulley abs, bar behind legs; 3 x10-55kg. I think I’m going to add at least a mini and at balance out the strength curve as the second half of the rep is fairly easy compared to breaking the plates.



Daily walks
1 x30min

 

[Jester]

Bench and second DL day


111.2 too heavy but quads are not is my improving the last month

10min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100, 120. 1 x1-130, 135, 135, 135. Not quite in the groove today.

45deg pull-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x4-bw+30kgs@9.5, @9.5, @10, @10, @10reset. Not the greatest reps.
Supersetted.
Probably just fatigued from yesterday.


DL to heavy triple, || stance; 1 x1-170, 200, 220, 230. 1 x3-240@9. Pretty good reps. Making sure to keep viewing the bar as I bend it provide consistency in set up, and likewise drop the knees but not hips.



2ct pause sink-bench backoff; 1x5-100. Pressed for time but will do more of this next time. Tightness in the left shoulder still there and I could feel it being released by these reps

WG pull-ups; 1 x10-bw. Moving back to thumbs around grip, seems to create a happier path so long as grip endurance holds.
Supersetted.





Daily walks
1 x15min

 

[Jester]

Lower dominant assistance day


111.6

5min wake up walk, 5min knees up marching


DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170, 220. 5 x1-250. Slack pull lost a bit of fire on the 5th single but generally good. Moved the belt back up to a higher position. Will keep varying that session to session to find the spot I like most.


3ct SSB SQ, triples; 1 x5-82. 1 x1-132. 2 x3-152@7-8ish.


Chin-ups; 1 x5-bw. 3 x5-bw+20kgs.


3ct Bench, index on rings; 1 x5-70. 4 x3-100.


12mat deficit Jefferson curls; 3 x8-150.


SG hypers, #6 50 deg; 2 x8-90. These were great with toes up and also pulled/slipped whatever is/was off in my left shoulder back into a happier place.
Standing banded abs, heels braced; 2 x15-IE blue band.
Supersetted.



Daily walks
2 x30min

 

[Jester]

Upper dominant assistance day


112.5 feeling very bloated and puffy generally. Obviously a need to tighten up in places. Would prefer to settle back to around 108.

10min wake-up walk


Bench, index on rings; 1 x10-70. 1 x5-120@8, 125@9, 125@9.
Seal rows, pinkies on rings, reset reps; 1 x10-70. 3 x5-100.
Neck extensions; 1 x20-15kgs. 3 x20-30kgs.
Giant set.


CG bench; 1 x5-105@9, x4-105@9.5, x5-100@9.
BB rows, medium grip; 3 x6-140@9, @9, @9.
Supersetted.


Belt squats, SSB stance; 2 x12-125. Mental note to add a towel across the arm and put a band on this.

BB curls; 2 x10-45.
Supersetted.


SBB step ups, box+12 mats; 2 x10-bw+32kgs.
Seated overhead band extensions; 2 x15-purple band.
Supersetted.


WG pull-ups, cluster set; 1 x20-bw. Will add weight next week.



Daily walks
1 x15min
1 x30min

 

[Jester]

DL and SQ day


Skipped weigh-in. Feeling incredibly bloated this morning in the gut. Not sure what I ate to cause it.


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


DL to max, || stance; 1 x10-70. 1 x1-120, 170, 200, 220 hook, 230, 250, 270@9, 280@9.5. Whoooeeee. First attempt broke but I was too far forward. 2nd was textbook. Things working well.

Back offs: 1 x2-250@8.5.


SSB SQ to heavy triple, sleeves; 1 x5-82. 1 x3-132, 162, 172@8, 1 x2-182@9. Back/hips feeling slightly sensitive so I left one in the tank. Lifetime double PR. Suspect 200 is not far off.

Back offs: 1 x8-142@8. Wanting to stay clear of @10 with this new exposure frequency.


SSB GMs, DL stance width, beltless; 2 x10-142.


Standing pulleys abs; 3 x10-55kgs.
Leg extensions, mind-muscle tempo; 3 x10-30kgs. Weight can go up next week.
Supersetted.



Daily walks
1 x30min

 

[Jester]

Bench and DL back up day


111.6

10min wake-up walk


Bench, index on rings; 1 x10-70. 1 x5-100. 1 x3-120. 1 x1-130, 135. This was crap. New bench isn’t quite as suited to flat back (FID bench) and will take some adjusting.

Back offs, 2ct pause; 2 x2-120@10, 10.

Chin-ups, reset reps; 1 x10-bw. 1 x5-bw+15kgs. 5 x3-bw+30kgs@9, @9, @9, @9.5, @9.5.
Supersetted.


DL to heavy triple; 1 x1-170, 220, 230. 1 x3-240@8.5. Happy with the form and slack pull given yesterday’s fatigue.


Incline bench; 2 x10-70, 80.
Chin-ups, cont.; 2 x3-bw+30kgs@9.5, @9.5.


Very happy with the chins and incline. Ideally I’d like to do upper back work all four sessions but that might be too much from a fatigue management perspective. Whether it’s 3 sessions or just Tues-Thurs, I’m not sure yet. Doing it on Monday would also impact bench output on Tuesday I suspect.

Still, 15-20 effective reps 4 times a week could still work if caution was appropriately applied. Vertical on days 1 & 3, horizontal on 2 & 4.