J Jester Well-Known Member Jan 25, 2017 #161 FPDL; 3x3-150kg, 3x3-170kg. Almost back to normal. BB Rows; 4x6-120kg. High angle, focus is in the upper back and erector stabilisation.
FPDL; 3x3-150kg, 3x3-170kg. Almost back to normal. BB Rows; 4x6-120kg. High angle, focus is in the upper back and erector stabilisation.
J Jester Well-Known Member Jan 26, 2017 #162 PFS; 2x5-70kg, 4x3-100kg. Pretty sure that going too deep on these is what caused the SI flare up to begin with. SGRDL; 4x5-150kg. These are likely to stay in the program for a while I think. Chins; 5x4. Last edited: Jan 26, 2017
PFS; 2x5-70kg, 4x3-100kg. Pretty sure that going too deep on these is what caused the SI flare up to begin with. SGRDL; 4x5-150kg. These are likely to stay in the program for a while I think. Chins; 5x4.
J Jester Well-Known Member Jan 29, 2017 #164 10x1-220kg. Nice and fast, almost back to normal. Yates rows; 4x6-150kg. Last edited: Jan 30, 2017
J Jester Well-Known Member Jan 31, 2017 #165 PFS; 3x3-100kg. Planned to do more but banged knees doing Yates rows and they're damn sore. SGRDL; 3x5, 10AMRAP-150kg. The AMRAP will go up once I trust my SI is fully where it should be.
PFS; 3x3-100kg. Planned to do more but banged knees doing Yates rows and they're damn sore. SGRDL; 3x5, 10AMRAP-150kg. The AMRAP will go up once I trust my SI is fully where it should be.
J Jester Well-Known Member Feb 3, 2017 #168 Friday; FPDL; 4x3-190kg. BB hyper w/pause; 3x5-70kg. Yates rows; 3x6-150kg.
J Jester Well-Known Member Feb 8, 2017 #172 5x2-220kg@9. Yates Rows; 2x6-150kg. Chins; 5x3, +5kg. Forearms barely functioning for these, will move them in front of Yates next time.
5x2-220kg@9. Yates Rows; 2x6-150kg. Chins; 5x3, +5kg. Forearms barely functioning for these, will move them in front of Yates next time.
J Jester Well-Known Member Feb 10, 2017 #173 FPDL; 4x3-190kg@8.5. Think SI is all sorted now. Pendlays; 4x8-100kg. FS; 4x10-70kg. Going to push the volume; a lot re: my Friday accessory work.
FPDL; 4x3-190kg@8.5. Think SI is all sorted now. Pendlays; 4x8-100kg. FS; 4x10-70kg. Going to push the volume; a lot re: my Friday accessory work.
J Jester Well-Known Member Feb 12, 2017 #175 Didn't warm up enough, so did a lot of banded work after first single. 1,4x2-220kg. Power shrugs/Yates rows; 2x6-190kg.
Didn't warm up enough, so did a lot of banded work after first single. 1,4x2-220kg. Power shrugs/Yates rows; 2x6-190kg.
J Jester Well-Known Member Feb 13, 2017 #176 FPDL; 3-190kg, 4x3-200kg@8-9. Front squats; 4x4-100kg@7. Pendlays; 3x6-110kg.
J Jester Well-Known Member Feb 16, 2017 #178 5x220kg@8-8.5. Chins; 3,4,4,4 +5kg. Yates rows/power shrugs; 2x6-190kg.
J Jester Well-Known Member Feb 16, 2017 #179 FPDL; 4x3-200kg@8.5. Pendlays; 3x6-110kg. Front squats; 2x10-70kg.
J Jester Well-Known Member Feb 19, 2017 #180 1-220kg, 1-230kg, 1-240kg@9.5. A weird grinder but it was fast. Probably more a case of fatigued hamstrings. 4x4-200kg@7. Power shrugs; 10-200kg.
1-220kg, 1-230kg, 1-240kg@9.5. A weird grinder but it was fast. Probably more a case of fatigued hamstrings. 4x4-200kg@7. Power shrugs; 10-200kg.
