2016 Log

Jester said:
Eh, since 2015 I’ve only really started to feel strong again around the last month or so.

Sleep matters apparently.
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With a 4 week old and a 2 year old in our house sleep is non existant. Really notice the difference with strength in the gym and recovery
 
DL; 5-200kg, 4x2-220kg@8.

Chins; 4x5.

Rows; 3x6-120kg@8.

Tired for work reasons.


Going to bring sumo in, abductors are feeling weak.

Squats back soon once left knee tendonitis clears.
 
DL; 5-200kg, 3-220kg, 7x2-240kg@8.5-9. Last set @9.5. Tiny tweak on left side of upper SI region, in between reps for fifth set. Should be fine, eased up.
 
Friday;

FPDL; 3-200kg, 3x3-210kg@9.

LBBS; 3x5-100kg@6 or less. No tendonitis is positive.

Sumo; 3x3-150kg. Seemed to aggravate S.I somewhat. Will persist for a bit, bar definitely drifted out a little. Don’t think I have done these since 2016. ROM is almost non-existent though.

Chins; 6x5-BW.
 
DL; 5-200kg, 3-220kg, 1-240kg@8.5. 3x3-210kg@7.5-8. Left S.I / hip/ glute/ piriformis still nor quite there. Strength was definitely there though.

BB hypers; 4x5-60kg. Going to keep these in regardless. Just have to be disciplined.
 
DL; 5-200kg, 5x2-220kg@8-8.5. Practicing pulling the slack out and regaining hook grip familiarity.

FS; 5x3-100kg@7.5-8.

Chins; 3x5.
 
DL; 5-200kg, 3-220kg, 6x2-240kg@9. Last set I didn’t quite aggravate the left side S.I. frustration from last week, but it tightened a little.

Have gone back to a slightly wider stance that I had when st my strongest. Less bracing assistance as I’m less compressed, but it uses the glutes more. Kind of like going from a Rubish stance to a Tuchscherer stance.

BB hypers; 3x5-80kg. Settled the left side a bit. Man these hit the hamstrings like nothing else.
 
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DL; 3-200kg, 3-220kg, 1-240kg@8-8.5, 1-250kg@9.5. 3x3-225kg@8.5. Still focusing on pulling out the slack.

BB hyper; 3x3-100kg. Doing these with a snatch grip for ROM reasons. They are incredible, I strongly recommend anyone doing deadlifts give them a shot.
 
DL; 3-200kg, 5x2-225kg@8. Crushes the setup this morning, felt like pulling from knee height.

PFS; 3-100kg, 2x3-110kg@9.

Chins; 4x5-bw.
 
DL; 3-200kg, 3-220kg, 2,2,1,1,1,2,2-240kg@9-9.5. Only found my form on the last two sets.

Will be putting hypers on Friday’s for recovery reasons and undoing a few small programming alterations made.

Shit workout.
 
FPDL; 3-200kg, 4x3-210kg@8. Much better today.

PFS; 3-100, 2x3-110kg@9. Taking these slowly to keep the knee issues to a minimum.

BB hyper; 3x3-100kg@8. Back to normal grip width with a hold at the top.
 
DL; 5-200kg, 5x2-225kg@8.

FS; 3-100kg, 3-110kg, 2-120kg@9.

Barely any rest between these due to time constraints. 120kg for 4/5 would have been there with proper rest intervals.

I will change today’s pulls to either deficits or blocks, not sure which. Just for variation.
 
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