2016 Log

Bench and DL support


112.1

10min wake-up walk


Bench, index on rings, EMOM heavy singles; 1 x10-70. 1 x1-120. 7 x1-130. Stuffed up positioning for the last rep and called it there. Aiming to get to 10 and will micro-load based on average RIR.


Pendlay rows; 1 x5-70. 3 x5-120. Plenty of room to load. Trying to find the balance between work on the back and not overly DL’ing it up will take a few sessions.


DL to heavy single, || stance; 1 x1-120, 170, 220, 230, 240, 250. Did a few extra slack pulls practices. Still work to do in converting the counter balance into bar-bend.


Incline bench, sink-pause, pinkies to rings; 2 x5, 1 x4-100.
Super WG pull-ups, lean back, gorilla grip; 3 x6-bw.
Supersetted.


Hanging leg raises; 2 x15-bw.


Daily walks
Nil, extreme heat
 
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Lower dominant everything day


112.3

5min wake-up walk


DL, heavy singles, || stance; 1 x10-70. 1 x1-120, 170, 220, 220, 4 x1-250. Practicing the bar bend and slack pull. Wasted a bit of time but I really want to get it back to apex levels.


SSB SQ, sleeves, clustered triples; 1 x3-82. 4 x3-142. RPE circa 5-6. I’ll bumo for next week.


2ct super-wide Bench, index on rings; 1 x5-70. 3 x4-90. Keeping RPE low to start with.
BB rows, head down; 1 x5-120. 3 x5-140.
Supersetted.


CG axle hypers, #8 50deg; 2 x10-80.
Standing banded abs, SSB leg brace; 2 x20-IE blue band.
Supersetted.


Thoughts;

Rows to go on Monday and Thursday, vertical pulls on Tuesday and Friday. Probably squats on Tuesday as well and Nightmare DLs on Friday, without anything beyond the squat top set on Tuesday for axial loading.



Daily walks
2 x15min
 
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Volume day


112.3

10min wake-up walk


Incline bench, index to rings; 1 x10-70. 3 x5-110.@9, @9, @9.5.
Chin-ups; 1 x10-bw. 3 x8-bw+15kgs@9, @9, @9.5.
Supersetted.


Nightmare DL, 2pump & rep; 1 x1-70, 120, 170. 4 x1-200.


DB preachers; 3 x8-DB+12.5kgs.
JM press; 3 x8-45kgs.
Neck extensions; 3 x20-30kgs.
Belt squats, knees forward, toes out a bit; 3 x10-125kgs.
Giant set.


Daily walks
2 x15min
 
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DL focused day


Skipped weigh-in. Guy is really unhappy after too many greens, FODMAPs and fibre for a few days.

10min wake-up walk


DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 240, 250, 260, 270@9.5 speed. Got it on the first go around. Not a grinder but not speedy, just had to hold the brace. No issues with the break.

Back offs; 1 x5-230. Plenty of RIR in the tank. This is a good trade off between load exposure volume, and improving my bracing endurance.


RDLs, beltless; 2 x5-180.


4-2-0 Tempo Larsen bench; 1 x4-70. 3
x4-80.
Woolam rows; 3 x3-150. Add a rep to each set next week.
Supersetted.


Leg extension; 2 x16-40.
Leg curls; 2 x12-30.
Sit-ups, plate behind head, 6mats; 2 x10-bw+10kgs.
Giant set. Probably add a third round back in for next week.




Daily walks
1 x30min
 
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Bench focused day


112.0

10min wake-up walk


Bench, index on rings, heavy singles EMOM; 1 x10-70. 1 x1-120. 8 x1-130.


Chin-ups, clustered singles EMOM; 1 x5-70. 1 x1-bw+20kgs. 10 x1-bw+40kgs. Mostly RIR1 up until the last three which were all @0.


Zercher squats: 2 x5-70. Going to add mats next week. If the setup doesn’t get resolved then I will go back to front squats.


WG neutral pull-ups; 3 x8-bw.
Incline bench, sink pause, pinkies with on rings; 3 x5-100.
Supersetted.



Hanging leg raises; 2 x15-bw.



Daily walks
 
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