2016 Log

DL and SQ day


Skipped weigh-in.

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

Standing banded abs; 1 x10-IE blue band.


DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, 270, 290@9. Haven’t hit this weight in a long time. About 4 years I think. Might have had 300 in the tank but not worth YOLOing. A very clean pull with great slack pull and leg drive. Feels great.

Back offs; 2 x1-270@9.


SSB SQ to heavy triple, sleeves; 1 x3-82, 132. 2 x2-182@8.5, @9. Will push the doubles into triples next week.

Chin-ups, reset reps; 1 x5-bw.

SSB SQ Back offs; 1 x5-162@8.5. Slightly narrower to make sure the hips stacked a little rather than being unsupported in the hole.


Chin-ups, reset reps; 1 x3-bw+20kgs.


SSB GMs; 2 x6-162.5@8, @8. 2nd set didn’t feel quite as good. Just need to add reps per set here.


Chin-ups, reset reps; 4 x2-40@9.5, @9,5, @9.5, @10. 1 x5-bw+20.
Leg extensions; 4 x15-35.
Supersetted.


Standing pulley abs; 3 x12-50.



Daily walks
1 x15min
 
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Bench and DL day

Skipped weigh-in


10min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 140-3/4 rep. 130 was solid, 140 the bar felt slippery (sweat), and was losing my groove on the rep.

WG pull-ups, lean back, gorilla grip; 1 x5-bw. 3 x5-bw+10kg vest. 1 x5-bw. Things were a bit tight in the garage to setup the seal rows today. This doesn’t quite hit the upper back in the same way though. And might be a bit too much work to recover from for Thursday vertical pulling.
Supersetted.


DL to heavy triple; || stance; 1 x1-70, 120, 170, 220. 1 x3-250@8.5 gotta remember to keep the hips high and get the quads into the break.


Incline bench; 4 x5-105.
Neck extensions; 4 x10-40kgs, minor assistance.
Standing banded crunches; 4 x25-IE blue band.
Giant set.


Daily walks
1 x30min
 
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Lower dominant assistance day

111.6

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

Standing banded abs; 1 x10-IE blue band.


DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170, 220, 250. 4 x1-270. Probably @8.5-9 speed across.


3ct SSB SQ, sleeves, heavy triples; 1 x3-82, 132, 162@7.5, 162@7.5, 162@7.5. Felt hard but rep speed was solid.


Chin-ups, continuous; 1 x5-bw. 4 x4-bw+25kgs@9, @9, @9, @9.5. Much better reps than Monday.
3ct bench, index on rings, triples; 1 x5-70. 4 x3-105.
Supersetted.


RDLs; 3 x4-170+IE shorty red bands. These were extremely hard. Mental note to widen my grip slightly, as the old broken rib started to feel uncomfortable with the compression.


SG hypers, #7 50deg; 3 x9-90.


Leg curls; 3 x10-40.


Daily walks
1 x15min
 
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Upper dominant assistance day


113.0 not sure what’s going on here. Sodium perhaps. Definitely need to bring calories down though.


10min wake-up walk


Bench, index on rings; 1 x10-70. 3 x4, 1 x3-120. Starting to build consistency on the new bench.
SG turtleshell rows; 1 x5-120. 4 x5-130. These hit the upper back beat down to mid-shin somewhere, rather than just above the surface.
Supersetted.


Incline bench; 3 x4-105.
CG Rubish hypers, #7 50deg; 3 x4-120. Big load bump and it felt right on point.
Supersetted.


Belt squats, SSB stance; 3 x12-125+red band.
Seated OHP; 2 x10, 1 x8-50. Still trying to figure out the right position here.
Neck extensions, full ROM; 1 x10-30kgs.
Giant set.


Belt squats, narrow stance; 2 x10-100.
DB Preacher curls; 2 x8-DB+10kgs.
Overhead band extensions; 1 x15-IE blue band.
Giant set.


Daily walks
1 x15min
 
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DL and SQ day


Skipped weigh-in. Feeling pretty shit today. Poor sleep quality and quantity, and oddly overheated.

Started late.

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

Standing banded abs; 1 x10-IE blue band.


DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, 270, 290. About the same as last week. Heavily fatigued this time though.

Back offs; 2 x1-270@9.


SSB SQ to heavy triple, sleeves; 1 x3-82, 132, 162, 182@9.5, 182@9.5. Some reps had better depth than others, but increased load exposure on the brace, which is my weak point for these.

Chin-ups, reset reps: 1 x5-bw.

SSB SQ Back offs; 1 x3-162@7. Feeling a bit spent after the heavier triples.


Chin-ups, reset reps: 1 x3-bw+20kgs.


SSB GMs; 2 x5-162@6. Definitely need to go harder and more committed with these.


Chin-ups, reset reps: 2 x2-bw+40kgs@9, @9.5, 4 x1 cluster singles-bw+40kgs. 1 x6-bw+20kgs@10. Not entirely sure if the sin goes make sense. Probably better to stick to traditional doubles.
Leg extensions; 3 x12-40kgs.
Supersetted.


Standing pulley abs; 3 x8-60kgs.


Not a horrible session but just had to punch through it. Gotta be happy with a tired 290 if nothing else.

I need to do better at reaching into the basement for reps on the SSB backoff work.


Daily walks
1 x30min
 
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Bench and DL day


112.6 slept in a bit. Adductor/hamstring on right side is feeling tight/tender.


Bench, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 140. Pretty reasonable rep. Just need to work on the pause a bit.

WG pull-ups, lean back, gorilla grip; 1 x10-bw. 4 x5-bw+10kgs. Felt too far behind schedule for setting up the seal rows.
Supersetted.


DL to heavy triple, || stance; 1 x1-120, 170, 220. 3 x1-250@9. Had to cluster, favouring the sore right adductor/hamstring.


Incline press; 3 x5-105.
Neck extensions, assisted; 3 x10-40.
Standing banded abs; 3 x20-IE blue band.
Giant set.


Cut the assistance work down due to tiredness. Should be fine for a full 4 circuits next week.

Sore thigh loosened up a bit by the third cluster single. Probably overdid it on squats yesterday.

Will see how it feels on Thursday morning.

I’m thinking that more standing rows are probably tolerable at a rep range around 6-8, RIR2ish. It seems to add a nice recovery layer to the hamstrings, working a static position.


Daily walks
1 x15min
 
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Lower dominant assistance day


Skipped post-Christmas weigh-in

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

Standing banded abs; 1 x10-IE blue band.


DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170, 220, 250. 4 x1-270. These were all circa 9.5. Definitely not recovered, lower body lacking fire power. Right adductor-glute-hamstring settled in ok but still far off 100%.


SSB low box SQ, sleeves, heavy triples; 1 x3-82, 132, 162@9.5, 162@9.5. Stopped at two just to be safe with the minor injury. Felt good and a lot of quad exposure. Probably going to keep them in.


Chin-ups, continuous; 1 x5-bw. 3 x4-bw+25kgs@8.5, @8.5, @9,
3ct bench, index on rings; 1 x5-70. 4 x3-105. Really nailing technique on these. Made bar deeper into the hands and slightly lifting head on the eccentric for the concentric drive back.
Supersetted.


SG DL, 30s cluster protocol; 5 x3-170. Didn’t want to push RDLs with the minor strain on the right posterior chain. Might have been fine at a lighter weight. These probably help more with the start of the lift, RDLs through the knees.


SG hypers, #8 50deg; 3 x7-90. Kept RIR a bit higher for injury management.


Leg curls; 3 x10-40.
Standing banded flexors; 2 x20-IE blue band.
Supersetted.

Getting tempted to break out my cheater toes out stance again and see how high I can push the max with it.

Daily walks
1 x30min
1 x15min
 
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Upper dominant assistance day


112.3 slow start.

5min wake-up walk


Bench, index on rings; 1 x10-70. 4 x4-120@8, @8.5, @9, @9.

Seated DL, box+12 mats; 1 x5-170. 4 x5-200. I think I prefer these to Rubish-hypers for this day. I still went the hypers somewhere but the hammies really need a break, even in that largely static position. These were hitting everything perfectly.
Supersetted.


Incline press; 3 x6-105.
SG turtleshell BB rows; 3 x8-120.
Supersetted.


SSB stance belt squats;
2 x15-125+red band.
Seated OHP; 2 x10-55.
CG neutral pullover-style chin-ups; 2 x10-bw.
Giant set.


Belt squats, narrow stance; 2 x15-100.
Neck extensions, full ROM; 2 x10-30kg. These always hit a bit harder after seated deads.
DB Preacher curls; 2 x9-DB+10kgs.
Giant set.



Daily walks
2 x15min
 
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DL and SQ day


111.7 tired and a bit fatigued. Residual soreness in posterior chain. Will see how things go.

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

Standing abs; 1 x10-IE blue band.


DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 220, 230, 250, 270@10. Needed a few cracks at it. Legs feeling massive fatigue. Late night and heavy fatigue from general activity may be the culprit. Seated DLs impact hard to tell at this stage.

Back offs; 2 x1-250@9. Very sluggish. Turned toes out slightly.


SSB SQ to heavy triple; 1 x3-82, 132, 162@5, 182@9.5. Definitely feeling the posterior chain fatigue.


Chin-ups, reset reps; 1 x5-bw.


SSB SQ back offs; 1 x5-162@9.


Chin-ups, reset reps; 1 x3-bw+20kgs.


SSB GMs; 2 x6-162@8, @9.


Chin-ups, reset reps; 3 x2-bw+40kgs@9, @9, @9.5, @9.5. 1 x6-bw+20kgs@9.
Leg extensions; 4 x10-40.
Supersetted.


Standing pulley abs; 3 x10-60..


Daily walks
1 x30min
 
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Bench and DL day


112.7

10min wake-up walk


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 140 FAIL. Threw on wrist wraps and they destroyed my groove. Lesson learned.

Seal rows, explosive; 1 x10-70. 4 x5-100.
Supersetted.


DL to heavy top set, || stance; 1 x1-70, 120, 170, 220, 230, 240, 250@8, 260@9. Decides some singles to refocus on my technique were in order. Felt good by the end, especially with this much fatigue. Long arms, could slack pull and knee-scoop for the break.


Incline press, index on rings; 3 x4-110.
Neck extensions, assisted; 3 x10-40.
Decline sit-ups; 2 x10-bw. Not quite the setup I want just yet.
Giant set.



Generally happy but things to keep chipping away at.


Daily walks
1 x30min
 
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Rest day


111.8

New year, old habits back for accountability.


Daily walks
1 x30min
 
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Lower dominant assistance day


111.3 feeling a bit tired from the week but fatigue is easing off compared to Monday. The mild adductor/glute strain from last week is still noticeable however.

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


DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170, 220, 250. 4 x1-260. Didn’t really get my technique firing until 260. 270 wasn’t in play today. The lower load is probably better until Monday’s weight is back up anyway.


SSB SQ, sleeves, heavy triples; 1 x3-82, 132, 162@8, 162@8, 162@8.


Chin-ups, continuous; 1 x5-bw. 3 x5-bw+25kgs@9, @9, @9.5,
3ct bench, index on rings; 1 x5-70. 3 x3-107.5@8, @8, @8,
Supersetted.


Turtleshell SLDLs; 1 x6-180.


SG hypers, #7 50deg; 2 x6-90. The workout was going much longer than usual at this point and I was feeling pretty cooked by now. I’m generally not really happy with the programming on these right now. They probably need to go back to being lighter at higher RIR.


Leg curls; 3 x10-40.
Standing banded abs; 2 x10-IE blue band, tight.
Supersetted.


Daily walks
2 x15min
 
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Upper dominant accessories day


111.7. Lots of glutes DOMS today. Feeling a bit of general tiredness, same as most Friday mornings.

10min wake-up walk


Bench, index on rings; 1 x10-70. 3 x5-120@8.5, @9.5, @9.
Seated DLs, box+12 mats; 1 x5-170. 3 x5-200. Must remember to get the bar under the glutes and not out in front.
Supersetted.


Incline bench; 5 x3-110@8, @8, @8.5, @8.5, @8.
Super WG pull-ups; 4 x10-bw@8, @8, @8.5, @10, @9. Mental note to lock hands over gorilla grip style and lean back to find that upper back emphasis and less on the lats.
Supersetted.


Belt squats, knees forward narrow stance; 2 x10-125.
Neck extensions, full ROM; 2 x15-30kgs.
BB preacher curls; 2 x6-40kgs.
Giant set.


Hit a motivation wall today, very early on. Pivoted the structure to get the important stuff done.

I think perhaps a I prefer DB preacher curls, not having the EZ bar for now.


Daily walks
1 x30min
 
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DL and SQ day


112.3 feeling ok.

10min wake-up walk
Standing banded abs; 1 x10-IE blue band.


DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, medium-V 1 x1-270@10. Had to go pretty deep into the tank. Not getting anything from the legs this morning, despite not really being fatigued.

Back offs; 2 x1-250@9. Back to ||. Don’t have it today, slack pull is garbage. Will pull the seated DLs out of Friday.


SSB SQ to heavy triple, sleeves; 1 x3-82, 132, 162, 172, 182@9.


Chin-ups, reset reps; 1 x5-bw.


SSB SQ Back offs; 1 x5-142@8.5. Bracing/cardio wasn’t where it needed to be.


Chin-ups, reset reps; 1 x3-bw+20kgs.


SSB GMs, beltless; 2 x5-132.


Chin-ups, reset reps; 4 x2-bw+40kgs@9, @9, @10, @10. 1 x7-bw+20kgs@9.
Leg extensions; 4 x12-40.


Standing pulley abs; 3 x20-50kgs.


Given the lack of weekend activity I had expected to perform better today. Possibly the impact of socialising and not getting the usual sleep catch up.

I definitely feel a lot worse since bringing creatine back in a week ago. Likely cut it back out and just get rid of the bloated, dehydrated feeling.



Daily walks
2 x15min
 
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Bench and DL day


112.3

10min wake-up walk


Bench to max, index to rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 135@9.5. Better than last week.

SG Pendlay rows; 1 x10-70. 4 x3-120.
Supersetted.


DL to heavy top set, || stance; 1 x1-120, 170, 220, 230, 240, 250@8. Lots of focus on technique.

Not sure on which back exercise I like. Maybe a DL row is better, focus on leg drive and the heavy eccentric drop upon the traps. Was planning seal rows but CBF’d moving everything about between sets.


Incline, index to rings; 3 x4-110.
Neck extensions; 3 x15-30.
Sit-ups, 6mats, weight behind head; 3 x10-bw+15kgs.
Giant set.


Overhead band extensions; 3 x20-purple band.


Struggling for motivation a bit right now. Just need to soldier through. There may be some value in making the Tuesday pulls a paused list after the break.



Daily walks
 
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