2016 Log

[Jester]

Upper focused accessories day

Skipped weigh-in, too cold.

10min wake-up walk


Bench, pinkies on rings, PAP single then back offs; 1 x10-70. 1 x1-102.5, 122.5@9speed. Not as springy as I’d like.

Back offs; 8 x3-102.5


WG pull-ups, gorilla grip, PAP single then back offs; 1 x5-bw. 1 x1-bw+15kgs@8.5speed.

Back offs; 8 x3-bw+5kgs.
WG Grenade pull-ups; 1 x3-bw.


OHP, pinkies on rings; 4 x8-50.


CG neutral chin-ups, gorilla grip; 2 x14, 12-bw.


DB preachers; 3 x12-DB+10kgs.
DB OHP; 3 x10-DB+15kgs.
Neck extensions from floor, dead stop, low seat; 3 x11-30kgs.
Supersetted.



Daily walks
3 x30min

 

[Jester]

DL focused day

Skipped weigh-in, too cold.

Lower back feeling very tight, probably from slouching at bad angles on the couch last night. Feeling like I have another round with cold&flu bug coming on too.

10min wake-up walk, knees up&heel touches.


DL to max, KK stance; 1 x5-70. 1 x1-120, 170, 200, 220 (hook). 10 x1-250.

Absolutely cooked this morning. 270 wasn’t going to happen so didn’t bother attempting.


SG seated DL, box+8EVA; 3 x8-170.


SG hypers, #6 50deg; 3 x8-90. Need to drop back to 80 for these.


Leg extensions; 3 x12-45.
Leg curls; 3 x8-35.
Standing banded abs; skipped these due to setup.
Mind muscle superset.


Not a great session.

Seated DL should probably be a deficit pendlay.

Should have warmed up with abs to loosen the lower back in general.

Daily walks