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2016 Log
- Thread starter Jester
- Start date
Heavy lower day
Forgot weigh-in
10min wake-up walk
DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 230, 250, 260. Couldn’t get 270 to budge, frustrating but still not recovered from Thursday.
DL back offs; 5 x1-230.
Seated DL, box+12mats; 3 x5-230.
Deficit deads, beltless, 12 mats; 3 x3-150
Standing pulley abs; 3 x12-55kgs.
Supersetted.
Leg extensions; 2 x12-40.
Leg curls; 2 x10-40.
Supersetted.
A pretty disappointing session all around. Calories are down a bit but all the same, that usually wouldn’t impact peak strength quite so much. I’m still failing to consistently get a good leg drive at the upper end. More practice required.
Leg curls may be a bit heavy and better suited to 15-20 rep range. Felt tightening around the adductor strain after those sets.
Daily walks
1 x30min
Forgot weigh-in
10min wake-up walk
DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 230, 250, 260. Couldn’t get 270 to budge, frustrating but still not recovered from Thursday.
DL back offs; 5 x1-230.
Seated DL, box+12mats; 3 x5-230.
Deficit deads, beltless, 12 mats; 3 x3-150
Standing pulley abs; 3 x12-55kgs.
Supersetted.
Leg extensions; 2 x12-40.
Leg curls; 2 x10-40.
Supersetted.
A pretty disappointing session all around. Calories are down a bit but all the same, that usually wouldn’t impact peak strength quite so much. I’m still failing to consistently get a good leg drive at the upper end. More practice required.
Leg curls may be a bit heavy and better suited to 15-20 rep range. Felt tightening around the adductor strain after those sets.
Daily walks
1 x30min
Last edited:
Bench and DL day
110.6 I figured I might try to make the four day split work a bit better but be more mindful of RPE and fatigue along the way for lower body.
10min wake-up walk
Bench to max, index on rings, wrist wraps; 1 x10-70. 1 x1-120, 125, 130, 135, 140-3/4 rep.
Chin-ups, clustered-singles sets; 1 x5-bw. 1 x3-bw+20kgs. 4 x3-bw+40kgs@9, @9, @9, @10.
Supersetted.
DL, medium-V, swing-in practice, low RPW top triple; 1 x3-70, 120, 170, 220@7. This was fine for today given the fatigue from yesterday.
Incline bench; 3 x5-110.
WG chin-ups; 3 x7-bw.
Neck extensions; 3 x20-30kgs.
Giant set.
Very happy with this session today. Will leave it as it is for next week.
Daily walks
1 x30min
110.6 I figured I might try to make the four day split work a bit better but be more mindful of RPE and fatigue along the way for lower body.
10min wake-up walk
Bench to max, index on rings, wrist wraps; 1 x10-70. 1 x1-120, 125, 130, 135, 140-3/4 rep.
Chin-ups, clustered-singles sets; 1 x5-bw. 1 x3-bw+20kgs. 4 x3-bw+40kgs@9, @9, @9, @10.
Supersetted.
DL, medium-V, swing-in practice, low RPW top triple; 1 x3-70, 120, 170, 220@7. This was fine for today given the fatigue from yesterday.
Incline bench; 3 x5-110.
WG chin-ups; 3 x7-bw.
Neck extensions; 3 x20-30kgs.
Giant set.
Very happy with this session today. Will leave it as it is for next week.
Daily walks
1 x30min
Last edited:
Lower dominant accessories day
111.5
5min knees-up march, 5min wake-up walk
FPDL, medium-V, swing-in, triples; 1 x3-70, 120, 170, 220@7.5, 230@8.5. 3 x1-240@9.
Felt good, plenty of room to improve on technique and increase load.
SSB SQ, triples, sleeves; 1 x3-82, 132, 162@7, 162@7, 162@7.5. Feeling good after taking Monday off squats.
RDLs, medium-V stance; 2 x8-170.
Larsen bench, pinkies on rings, paused triples EMOM; 1 x5-70. 4 x3-100. Nice to mix the grip up. This has always been a comfortable grip width for me, even if the ROM increase impacts max load.
SG hypers, #6 50deg; 3 x8-80. Focusing on getting my hips well over the pad at setup.
Standing pulley abs; 3 x12-55kgs.
Supersetted.
Leg extensions; 3 x15-40.
Leg curls; 3 x10-30.
Supersetted
Generally quite happy with the session. Tomorrow will be completely free of posterior chain and legs loading. Some ideas for Monday.
Daily walks
1 x30min
2 x15min
111.5
5min knees-up march, 5min wake-up walk
FPDL, medium-V, swing-in, triples; 1 x3-70, 120, 170, 220@7.5, 230@8.5. 3 x1-240@9.
Felt good, plenty of room to improve on technique and increase load.
SSB SQ, triples, sleeves; 1 x3-82, 132, 162@7, 162@7, 162@7.5. Feeling good after taking Monday off squats.
RDLs, medium-V stance; 2 x8-170.
Larsen bench, pinkies on rings, paused triples EMOM; 1 x5-70. 4 x3-100. Nice to mix the grip up. This has always been a comfortable grip width for me, even if the ROM increase impacts max load.
SG hypers, #6 50deg; 3 x8-80. Focusing on getting my hips well over the pad at setup.
Standing pulley abs; 3 x12-55kgs.
Supersetted.
Leg extensions; 3 x15-40.
Leg curls; 3 x10-30.
Supersetted
Generally quite happy with the session. Tomorrow will be completely free of posterior chain and legs loading. Some ideas for Monday.
Daily walks
1 x30min
2 x15min
Last edited:
Upper accessories day
111.5 heavily fatigued from stressful and high fatigue day yesterday. Will pace things slowly today.
10min wake-up walk
Bench, index on rings; 1 x10-70. 3 x4-120@9, 120@9, @9.5.
Chin-ups, continuous; 1 x10-bw. 3 x5-bw+25kgs@9, @9, @9.5.
Supersetted.
Incline bench; 3 x4-110@9, @9, @9.
WG pull-ups, bench grip width; 3 x5-bw+10kgs@9, @9, @10.
Supersetted.
CG high incline pin press, middle to knurl; 2 x10-50.
CG neutral pull-ups, pullover-style; 2 x10-bw.
Supersetted.
DB preacher curls; 3 x10-DB+10kgs.
Band pressdowns; 3 x15-IE blue band.
Neck extensions; 1 x20, 18, 15-30kgs.
Giant set.
Daily walks
1 x15min
1 x45min
111.5 heavily fatigued from stressful and high fatigue day yesterday. Will pace things slowly today.
10min wake-up walk
Bench, index on rings; 1 x10-70. 3 x4-120@9, 120@9, @9.5.
Chin-ups, continuous; 1 x10-bw. 3 x5-bw+25kgs@9, @9, @9.5.
Supersetted.
Incline bench; 3 x4-110@9, @9, @9.
WG pull-ups, bench grip width; 3 x5-bw+10kgs@9, @9, @10.
Supersetted.
CG high incline pin press, middle to knurl; 2 x10-50.
CG neutral pull-ups, pullover-style; 2 x10-bw.
Supersetted.
DB preacher curls; 3 x10-DB+10kgs.
Band pressdowns; 3 x15-IE blue band.
Neck extensions; 1 x20, 18, 15-30kgs.
Giant set.
Daily walks
1 x15min
1 x45min
Last edited:
Heavy DL day
Forgot weigh-in. Heavily fatigued and under recovered.
10min wake-up walk
DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 250@9.5. Leaving it here, even if frustrating to do so. Decided to see if moving the bulk of work to Monday’s lets me sufficiently recover each week. The Thursday sessions are setting me too far back right now.
Back offs; 5 x2-220. Focusing on technique practice.
SSB SQ, sleeves, OLY shoes heavy triples; 1 x3-82, 132, 162@7, 162@7.5, 162@7.5. Struggling for motivation today. They moved fine though.
RDLs, medium-V stance; 3 x8-170. Hoping I can reactivate this stance.
Leg extensions; 3 x15-40.
Leg curls; 3 x12-30.
Standing pulleys abs; 3 x10-60.
Giant set.
Daily walks
1 x30min
Forgot weigh-in. Heavily fatigued and under recovered.
10min wake-up walk
DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 250@9.5. Leaving it here, even if frustrating to do so. Decided to see if moving the bulk of work to Monday’s lets me sufficiently recover each week. The Thursday sessions are setting me too far back right now.
Back offs; 5 x2-220. Focusing on technique practice.
SSB SQ, sleeves, OLY shoes heavy triples; 1 x3-82, 132, 162@7, 162@7.5, 162@7.5. Struggling for motivation today. They moved fine though.
RDLs, medium-V stance; 3 x8-170. Hoping I can reactivate this stance.
Leg extensions; 3 x15-40.
Leg curls; 3 x12-30.
Standing pulleys abs; 3 x10-60.
Giant set.
Daily walks
1 x30min
Last edited:
Heavy upper day
112.6 feeling bloated in the heat
10min wake-up walk
Bench, index on rings, wrist wraps; 1 x10-70. 1 x1-120, 125, 130, 135, 140 (3/4). All of these are getting better slowly.
Chin-ups, clustered singles sets; 1 x10-bw. 5 x3-bw+40kgs@9, @9.5, @10, @10, @10. The last cluster was kinda meh.
Supersetted.
Incline, index on rings; 3 x5-110.
WG chin-ups; 3 x8-bw.
Neck extensions; 3 x20-30kgs.
Giant set.
Reasonably good session.
Daily walks
1 x15min
1 x30min
112.6 feeling bloated in the heat
10min wake-up walk
Bench, index on rings, wrist wraps; 1 x10-70. 1 x1-120, 125, 130, 135, 140 (3/4). All of these are getting better slowly.
Chin-ups, clustered singles sets; 1 x10-bw. 5 x3-bw+40kgs@9, @9.5, @10, @10, @10. The last cluster was kinda meh.
Supersetted.
Incline, index on rings; 3 x5-110.
WG chin-ups; 3 x8-bw.
Neck extensions; 3 x20-30kgs.
Giant set.
Reasonably good session.
Daily walks
1 x15min
1 x30min
Last edited:
Squat focused lower day
Skipped weigh-in
5min knees-up marching, 5min wake-up walk
DL, narrow || stance, beltless, heels focal, cluster singles; 1 x10-70. 1 x-120, 170. 15 x1-220. Found the spring again.
SSB SQ, sleeves, cluster triples; 1 x3-82, 132. 5x 3-142. Plenty of RIR.
Zercher SQs; 3 x3-120. More practice needed. Probably less weight for a while, and doing them from the floor rather than the rack to save setup time.
Axle hypers, #6 50 deg; 3 x9-80.
Sit-ups, plate behind head, 6mats; 3 x12-bw+10kgs.
Supersetted.
Belt squats, pendulum style, knees forward; 2 x12-100.
Daily walks
1 x30min
Skipped weigh-in
5min knees-up marching, 5min wake-up walk
DL, narrow || stance, beltless, heels focal, cluster singles; 1 x10-70. 1 x-120, 170. 15 x1-220. Found the spring again.
SSB SQ, sleeves, cluster triples; 1 x3-82, 132. 5x 3-142. Plenty of RIR.
Zercher SQs; 3 x3-120. More practice needed. Probably less weight for a while, and doing them from the floor rather than the rack to save setup time.
Axle hypers, #6 50 deg; 3 x9-80.
Sit-ups, plate behind head, 6mats; 3 x12-bw+10kgs.
Supersetted.
Belt squats, pendulum style, knees forward; 2 x12-100.
Daily walks
1 x30min
Last edited:
Upper volume day
113.8 really weird number. Figure it has to be sodium and maybe gut volume. Thinking of cutting out the creatine, the swelling feeling and extra water load just doesn’t suit.
Fighting a cold and energy is down, feeling fairly crap.
10min wake-up walk
Bench, paused, index on rings; 1 x10-70. 3 x3-120@9, @9, @10.
Chin-ups, continuous; 1 x10-bw. 3 x5-bw+25kgs@8.5, @9, @10.
Supersetted.
Work capacity is significantly impacted today by health.
Incline bench; 3 x8-100.
WG chin-ups; 3 x8-bw.
Supersetted.
DB preachers; 3 x6-DB+12.5kgs.
JM press, paused; 3 x8-40.
Neck extensions; 3 x20-30kgs.
Giant set.
CG axle hypers, #1 50deg, lower back emphasis; 2 x10-80kgs.
Daily walks
2 x30min
1 x15min
113.8 really weird number. Figure it has to be sodium and maybe gut volume. Thinking of cutting out the creatine, the swelling feeling and extra water load just doesn’t suit.
Fighting a cold and energy is down, feeling fairly crap.
10min wake-up walk
Bench, paused, index on rings; 1 x10-70. 3 x3-120@9, @9, @10.
Chin-ups, continuous; 1 x10-bw. 3 x5-bw+25kgs@8.5, @9, @10.
Supersetted.
Work capacity is significantly impacted today by health.
Incline bench; 3 x8-100.
WG chin-ups; 3 x8-bw.
Supersetted.
DB preachers; 3 x6-DB+12.5kgs.
JM press, paused; 3 x8-40.
Neck extensions; 3 x20-30kgs.
Giant set.
CG axle hypers, #1 50deg, lower back emphasis; 2 x10-80kgs.
Daily walks
2 x30min
1 x15min
Last edited:
Posterior dominant lower day
112.6
10min wake-up walk. Pretty fatigued this morning. Trying to figure out how to get the DL pop back after a few bad weeks.
DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 230, 240, 250, 260, 270. Got it back finally. 2nd attempt. Big pull into the bar.
DL backoffs; 3 x1-250. Could feel the fatigue but they moved well enough.
CG Rubish hypers, #8 45deg; 2 x8-100. Think I prefer heavier and low reps. The static hamstring position seems to limit this for high reps.
SG DL, beltless; 2 x6-170. These were hard. Not sure if that’s a sign they’re something to continue or because they’re too far removed from usual positioning to transfer that much compared to an RDL.
Standing pulley abs; 3 x12-60.
Leg extensions; 3 x12-40.
Leg curls; 3 x12-30.
Giant set.
Mostly happy with today. Not sure where I stand on keeping a heavy squat exposure on today’s session. Once the DL ‘pop’ is back, I mightn’t need the same work up sets.
Possibly deficits or something with bands are better than SG work.
Daily walks
2 x30min
112.6
10min wake-up walk. Pretty fatigued this morning. Trying to figure out how to get the DL pop back after a few bad weeks.
DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 230, 240, 250, 260, 270. Got it back finally. 2nd attempt. Big pull into the bar.
DL backoffs; 3 x1-250. Could feel the fatigue but they moved well enough.
CG Rubish hypers, #8 45deg; 2 x8-100. Think I prefer heavier and low reps. The static hamstring position seems to limit this for high reps.
SG DL, beltless; 2 x6-170. These were hard. Not sure if that’s a sign they’re something to continue or because they’re too far removed from usual positioning to transfer that much compared to an RDL.
Standing pulley abs; 3 x12-60.
Leg extensions; 3 x12-40.
Leg curls; 3 x12-30.
Giant set.
Mostly happy with today. Not sure where I stand on keeping a heavy squat exposure on today’s session. Once the DL ‘pop’ is back, I mightn’t need the same work up sets.
Possibly deficits or something with bands are better than SG work.
Daily walks
2 x30min
Last edited:
Heavy upper day
112.6
10min wake-up walk
Bench to max, index on rings, wrist wraps; 1 x10-70. 1 x5-100. 1 x1-120, 130. 140kg fail. Misgrooved it. Managed to pin myself. Those safeties need to go up a notch, came out ok but only just.
Chin-ups, clustered singles sets; 1 x5-bw. 1 x5-bw+15kgs. 2 x5-bw+30kgs@9, @9,
Supersetted.
Incline press; 3 x4-110.
Bent over rows, pinkies rings; 3 x5-140.
Supersetted.
SG high pulls; 2 x10-70.
JM press; 2 x10-40.
Supersetted.
Daily walks
2 x30min
112.6
10min wake-up walk
Bench to max, index on rings, wrist wraps; 1 x10-70. 1 x5-100. 1 x1-120, 130. 140kg fail. Misgrooved it. Managed to pin myself. Those safeties need to go up a notch, came out ok but only just.
Chin-ups, clustered singles sets; 1 x5-bw. 1 x5-bw+15kgs. 2 x5-bw+30kgs@9, @9,
Supersetted.
Incline press; 3 x4-110.
Bent over rows, pinkies rings; 3 x5-140.
Supersetted.
SG high pulls; 2 x10-70.
JM press; 2 x10-40.
Supersetted.
Daily walks
2 x30min
Last edited:
Anterior dominant lower day
113.0 sodium and creatine impact to a degree. Background step-count and activity will increase back up significantly next week, which should bring the base number back down pretty quickly.
10mins knees-up marching.
DL, || stance, top triple; 1 x10-70. 1 x3-120, 170, 220, 250 clustered@9. Slack pull not amazing. Bringing the body to the bar is my cue-focus right now.
Backoffs; 2 x4-220. Forever needing to dial in slack pull and the hips forward.
SSB SQ, sleeves, clusters; 1 x3-82. 5 x4-142.
Front SQ, sleeves, oly shoes; 3 x5-70. Getting used to the front rack mobility requirements again.
SG hypers, #6 50deg; 3 x5-110.
Zercher squats; 2 x10-70.
Standing pulley abs; 2 x20-50. These felt more useful when heavier.
Supersetted.
Daily walks
1 x30min
113.0 sodium and creatine impact to a degree. Background step-count and activity will increase back up significantly next week, which should bring the base number back down pretty quickly.
10mins knees-up marching.
DL, || stance, top triple; 1 x10-70. 1 x3-120, 170, 220, 250 clustered@9. Slack pull not amazing. Bringing the body to the bar is my cue-focus right now.
Backoffs; 2 x4-220. Forever needing to dial in slack pull and the hips forward.
SSB SQ, sleeves, clusters; 1 x3-82. 5 x4-142.
Front SQ, sleeves, oly shoes; 3 x5-70. Getting used to the front rack mobility requirements again.
SG hypers, #6 50deg; 3 x5-110.
Zercher squats; 2 x10-70.
Standing pulley abs; 2 x20-50. These felt more useful when heavier.
Supersetted.
Daily walks
1 x30min
Last edited:
Upper volume day
112.6
5min wake-up walk
Bench, index on rings; 1 x10-70. 3 x4-120@9, @9, @9.
Chin-ups; 1 x10-70. 3 x7-bw+20kgs@9, @9, @9.
Supersetted.
Incline bench, pinkies to rings, sink-paused; 3 x4-100@9, @9, @9.
WG chin-ups; 3 x9-bw@9, @9, @10.
Supersetted.
Nightmare DL’s, 2pumps&rep, beltless; 3 x2-170. Plenty in the tank. I feel like they might fit better for time availability and maybe also applicability in this space than Seated DLs.
DB preachers; 2 x7-DB+12.5kgs.
JM press, pinkies to knurling; 2 x8-45kgs.
Neck extensions, full ROM; 2 x20-30kgs.
Giant set.
Daily walks
112.6
5min wake-up walk
Bench, index on rings; 1 x10-70. 3 x4-120@9, @9, @9.
Chin-ups; 1 x10-70. 3 x7-bw+20kgs@9, @9, @9.
Supersetted.
Incline bench, pinkies to rings, sink-paused; 3 x4-100@9, @9, @9.
WG chin-ups; 3 x9-bw@9, @9, @10.
Supersetted.
Nightmare DL’s, 2pumps&rep, beltless; 3 x2-170. Plenty in the tank. I feel like they might fit better for time availability and maybe also applicability in this space than Seated DLs.
DB preachers; 2 x7-DB+12.5kgs.
JM press, pinkies to knurling; 2 x8-45kgs.
Neck extensions, full ROM; 2 x20-30kgs.
Giant set.
Daily walks
Last edited: