2016 Log

[Jester]

Upper body session

Skipped weigh-in, too cold.

10min wake-up walk.


CG bench, feet up, thumbs to smooth; 1 x10-70. 3 x4-100@RIR2, @RIR1.5, @RIR1.5.


CG & neutral chin-ups, heavy cluster singles 10mins; 1 x5-bw. 1 x1-bw+15kgs. 11 x1-bw+30kgs. All reps below 9speed. Will aim to get to 13-15 without any grinding then double-progress.


Skullcrushers; 1 x12-35, 1 x10-40.
DB preachers; 1 x7-DB+15kgs.
Supersetted.



Daily walks
2 x30min

 

[Jester]

Fullbody session 1

Skipped weigh-in, too cold. Infi GI issues this weekend due to pushing it too far with food choices. Need to backdown into boring good again this week just to settle things.

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

Standing banded abs; 1 x10-IE blue band.


DL to max, KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250, 270@8.5speed. Possibly next week move to attempt at the top to 280.

Back offs, hook, 10min cluster singles; 10 x1-225. Dragged the first five mins then motored up for the second half. Probably one more week then load bump if I can get 12 next time.


Larsen bench, paused, index to rings; 1 x10-70. 3 x5-105@RIR5, @RIR3, @RIR4.
Loading pin rows; 1 x5-25-grenade. 2 x8-50. Holding the rope for these. Couldn’t go heavy (yet) on the grenade. Will work towards it.
Supersetted.


Zercher squats, sleeves, beltless; 1 x5-120, 130, 140. Much easier this week. Might push to 140 for the latter two sets next week.


Standing pulley flexion abs; 2 x15-50.
Neck extensions, seated from floor; 2 x10-30.
Supersetted.

Great session, not much else to add.



Daily walks