2016 Log

Day 189

DL, V stance; 1-210kg, 23kg, 250kg, 260kg, 270kg@9, [email protected]. Maybe 290kg@11 was there. No rush though.

Larson bench; 10-60kg, 3-80kg, 90kg, 95kg.

DL rows; 3x3-170kg. Didn’t love these. Likely go back to regular BB rows.
 
Day 190

DL, V stance, green band; 1-170kg, 210kg, 220kg, 230kg, 240kg, [email protected]. 250 is a PR for this setup - I didn’t get it against the band last time. 260 was there @absolute max effort, or 255 if not, but aiming for a (hopefully) larger pull tomorrow.

Enjoying the variations of this week.
 
Day 191

DL, V stance; 1-210kg, 250kg, 280kg@9 speed. 290 was there but didn’t have the endurance for more reps today. Terrible sleep for a week now (interruptions).

Spinal rows, 2x10-110kg. Still figuring out the best way to use these.
 
Day 193

DL, || stance; 1-210kg, 230kg, 250kg, 260kg, 280kg@10 speed.

SSB concentric GM; 5-60kg, 3-80kg, 100kg. These are for mimic’ing starting position and working or moving my torso to break the weight.
 
Day 196

Block pull, 2”, || stance; 1-210kg, 230kg, 250kg. [email protected]. Would’ve liked a triple but things were a bit sore and tight.

Larson bench; 5-60kg, 3-80kg, 90kg, 95kg@9.

BB rows: 2x7-120kg. Still feel shit on shoulder. Will try pendlays.

Trap bar upright rows; 2x10-60kg.
 
Day 197

DL, || stance; 1-210kg, 250kg, 280kg erector spasm. Bar too close to the shins isn’t going to happen then.

At this stage it may just be a case of back to what I was doing in November-December.

High seat spinal rows; 2x10, 1x20-120kg.
 
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Day 198

DL, V stance; 1-210kg, 230kg, 1,1,1-250kg.

Was trying to pop it off the floor but I need way more quads.
 
Day 200

DL, wide || stance; 1-210kg, 230kg, 250kg, 260kg@slow. 280 didn’t budge, even with the slack pulled halfway up my leg. There’s no way I can do high volume on the seated DL’s and hope to pull well the next day.

Change in diet to an IF timing protocol probably didn’t help, my calories are way down until I can figure it all out.

WG lat pull down;3x8-80kg. Limiting the ROM to what is comfortable. Everything felt and feels ok so far.
 
Day 201

DL, V stance; 1-210kg, 230kg, 250kg, 260kg, 270kg, 280kg@9 speed. Very happy with this, powered it through the whip bouncing down at the start.

Larson CG bench; 5-60kg, 3-80kg, [email protected].

WG pulldown; 2x6-80kg. Just fooling with setup. Limiting the ROM makes a massive difference, so I think I will stay with it.
 
Day 202

DL, V stance; 1-210kg, 230kg, 250kg, 260kg, [email protected] speed. A better rep and break than yesterday but lots of fatigue felt.

Sumo; 2x5-120kg. I am going to incorporate these as a hip/glute supplementary exercise that doesn’t hammer the lower back or hamstrings. Starting very slow. Being 185cm with a 201-202cm wingspan, the ROM is minor.
 
Day 203

DL, V stance; 1-210kg, 230kg, 250kg, 260kg, 272.5kg. Fatigued today, glad I didn’t try 280kg.

Larson bench; 5-60kg, 3-80kg, 90kg, [email protected]. Redemption on plan.

WG pulldown; 3x6-90kg. Limited ROM continues, more upper back than lats.

Seated SSB GM; 8-60kg, 2x8-80kg.
 
Day 204

DL, || stance; 1-210kg, 230kg, 250kg, [email protected] speed. Hit a bar path sticking point but not a leverage sticking point. Was too close to my knees by a cm or two.

All good.
 
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Day 205

Abs; 10-50kg.

2” mat pull, || stance; 1-210kg, 250kg, 270kg, 290kg@9 speed. Bar into knees again, but fine.
 
Day 206

D, || stance; 1-210kg, 230kg, 250kg, [email protected] speed. Was hoping for a crack at 290 but nowhere near it.

Larson bench; 5-60kg, 3-80kg, 1-90kg, 100kg, [email protected] speed, 115kg fail. Will incorporate some overloaded negatives after top single, I think.

WG PD; 3x6-90kg.

Seated SSB GM; 8-60kg, 5,5-100kg.
 
Day 207

DL, minimal V stance; 1-210kg, 230kg, 250kg, 260kg, 280kg@10 speed. Bar is much closer with high hips, slightly further back. Similar to my stance for most of successful run last year but with the close bar. It’s a good start. Lower back needs to be stronger to keep it together/power through the sticking point.

Abs; 10-50kg, 3x5-60kg.
 
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