2016 Log

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
 
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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
1 x30min
Stationary bike - 45min.
 
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Full body session 2

Skipped weigh-in, too cold.

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

Standing banded abs; 1 x10-IE blue band.


BB SQ to heavy top set, index on rings, sleeves; 1 x5-70. 1 x3-120, 150. 1 x1-170@8 speed. Will bump to 180 next week assuming same state of readiness.

Back offs; 2 x4-250@RIR2, @RIR2. Felt something slide/move on lower right side, rep 2 of set 2, just making a note. Felt like something loosening up more then a negative issue.


Bench to max, index to rings; 1 x10-70. 1 x1-120, 130@8speed, 140@10speed. Slight slowing off the chest but hit a non-eyeball bursting max. Just got to maintain discipline on the pause.

Back offs, 10mins: 4 x2-120@RIR2, @RIR2, @RIR1.5, @1.5. 10min cap against a specific song keeps me disciplined.


Chin-ups; 1 x5-bw. 3 x5-bw+25kgs@RIR0.5, @RIR0.5, @RIR0. Tried doing reset reps when the hang-fatigue set in. Will just keep slowly progressing and conservatively bump load.


Deficit DL to 5rep cluster set, beltless, hook, 4mats; 1 x5-70. 1 x1-120, 170. 5 x1-205.



Daily walks
2 x30min
1 x15min
Stationary bike - 10min + 8x30s 2min HIT
 
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Fullbody session 3

Skipped weigh-in, too cold.

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


Block pulls, 6mats; 1 x5-70, 120, 170. 1 x1-220, 250 (hook). Grip wasn’t there for 270 hook. 4 x2-270. All in RIR0.5-1 territory. No absolute grinders. The key is to keep the upper back as rounded as I am for leverage and moment arm.


3ct low incline bench, index to rings; 1 x5-70. 3 x4-100@RIR2, @RIR1, @RIR2.
WG pull-ups; 4 x5-bw.
Supersetted.


3ct SSB SQ, sleeves, oly shoes; 1 x5-82. 2 x6-132. Going to aim for 5-8 rep range, double progression.


Rubish hypers, #8 50deg, 9mat elevation; 3 x5-100. Getting a better feel by bringing the bar closer to me.
Standing pulley flexion abs; 3 x8-60.
Supersetted.


Leg extensions; 2 x12-40.
Leg curls; 2 x10-30.
Hanging leg raises; 2 x15-bw.
Supersetted.



Daily walks
1 x15min
Stationary bike 30min
 
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Upper body session

Skipped weigh-in, too cold. I’m guessing I’m around 112-114 atm.


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


Skullcrushers; 2 x8-40.


Seated DB OHP, low seat; 2 x10-DB+15kgs.
DB preachers; 1 x10-DB+15kgs.
Supersetted.



Daily walks
1 x45min
 
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Full body session 1

Skipped weigh-in, too cold.

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@9speed, 280@9speed. Solid rep, made sure to film it.

Back offs, hook, 10min cluster singles; 10 x1-225. 9:15time. Likely go to 230 next week and aim for 6-8 then build back to 10.


Larsen press; 1 x10-70. 1 x5-105@RIR4, 2 x3-110@RIR3, @RIR3.
Grenade loading strap rows; 1 x8-25. 2 x6-50 loading strap.
Supersetted.


Zercher SQ, sleeves, beltless; 1 x5-120, 2 x4-140.


Standing pulley flexion abs; 2 x50-15.
Low seat neck extensions from floor; 2 x10-30kgs.
Supersetted.


Daily walks
1 x30min
Stationary bike 30min
 
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Fullbody session 2

Skipped weigh-in, too cold.

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


Back squat to heavy top set, sleeves; 1 x5-70. 1 x1-120, 150, 170@9speed. Didn’t feel poppy today. Loaded 180 but not worth the attempt. Probably figure from Monday.

Back offs; 2 x3-150@RIR2, @RIR2. Need to stick to triples on the ramping up, but as T primed well enough for the 170. Lesson learned. Back offs felt fine but didn’t push it.


Bench to max, index on rings; 1 x10-70. 1 x1-120, 130, 140@9speed. I gave in to temptation and went to look at the touch, which threw me off and landed about a cm high but was fine to press it off. Need to be disciplined there.

Back off doubles, 10mins; 4 x2-125@RIR0.5, @RIR0, @RIR0.5, @RIR0.5. Will be at this load for a bit, I think. Just need to improve the heavier pauses and make sure I’m not over-retracting my shoulders on the setup.


CG chin-ups, 10min singles density set; 1 x5-bw. 1 x3-bw+15kgs. 10 x1-bw+30kgs, 10 x1-bw+25kgs. Not sure if CG or shoulder width is better. Probably swap next week.


Deficit DL to 5 rep top set, cluster singles beltless; 1 x5-70. 1 x1-120, 170. 5 x1-205.


Just a ‘solid’ session today. Nothing special beyond retaining pushing strength. Monday fatigue still lingering but that’s ok.


Daily walks
1 x15min
Stationary bike 30min
 
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Fullbody session 3

Skipped weigh-in, too cold.

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


Block pulls, || KK stance, 6mats; 1 x5-70, 120, 170. 1 x1-220, 250, 270@8speed (hook).

Back off doubles; 4 x2-270.


Dead bench off pins, index on rings; 1 x5-70. 3 x5-100@RIR3, @RIR2, @RIR3
Super WG pull-ups; 1 x5-bw. 3 x6-bw@RIR1, @RIR2, @RIR1.
Supersetted.


SSB pause SQ, beltless, sleeves; 1 x5-82. 2 x6-132@RIR2, @RIR2.


Rubish hypers, #8 50deg, 9mat elevation; 3 x6-100.
Standing pulley abs; 3 x10-60.
Supersetted.


Leg extensions; 2 x15-40.
Leg curls; 2 x12-30.
Hanging leg raises; 2 x15-bw.
Supersetted.


Daily walks
1 x30min
 
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Upper body session

Skipped weigh-in, too cold.

10min wake-up walk.


CG Larsen bench, thumbs to smooth; 1 x10-70. 3 x5-100@RIR2, @RIR1, @RIR1.5


Low seat DB OHP; 1 x10-DB+10kgs. 2 x15-DB+10kgs.
DB preachers; 1 x10-DB+10kgs. 1 x4-DB+20kgs, assisted.
Supersetted.


Didn’t have much energy today.

Daily walks
1 x60min
1 x15min
 
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Fullbody session 1

Skipped weigh-in, too cold.

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@9speed, 280@9speed. Best rep of the day, great slack pull.

Back offs, hook, 10min cluster singles; 7 x1-230. Just need to tighten up bending the bar with the lats and abs before the legs join in.


Larsen press, index to rings; 1 x10-70. 1 x5-105@RIR4, 1 x4-110@RIR3, 1 x3-110@RIR3.
WG pull-ups; 1 x5-bw. 2 x8-bw. Still figuring this spot out a bit. Left shoulder frustration has plateaued a bit. Maybe better as rowing, not sure right now.
Supersetted.


Zercher squats, sleeves, beltless; 1 x5-120. 2 x5-140.


Neck extensions; 2 x10-30.
Ab wheel rollouts; 2 x10-bw. Felt nothing in abs, pretty sure I’m just beyond this strength of resistance.
Supersetted.


Side bends; 2 x10-50. Need a better setup but they should be a keeper.


Daily walks
1 x30min
30min stationary bike
 
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Fullbody session 2

Skipped weigh-in, too cold.

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


Squat to heavy top set, sleeves; 1 x5-70. 1 x3-120. 1 x1-150, 170@8.5speed, 180@10speed.

Back offs; 1 x3-150@RIR2, @RIR3. Starting to build some form consistency.


Bench to max, index on rings; 1 x10-70. 1 x1-120, 130@9speed, 140@9speed. Didn’t quite manage the touch and unintentionally rushed it out of the reflex.

Back off cluster doubles, 10mins; 3 x2-125. Need to get more disciplined with the pauses. Probably back to 120 next week.


45deg chin-ups; 1 x10-bw. 3 x3-bw+30kgs@RIR1, @RIR0.5, @RIR0.5. Going to change tack a little for back work and work more in the effective-reps space. See how it goes.


Deficit DL to 5 cluster singles top set, hook, beltless, 4mats; 1 x5-70, 120, 170. 5 x1-205.


Decline crunches; 1 x10-bw. Maybe better for Monday when the attachment to hold legs is properly setup.


Daily walks
1 x30min
 
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Fullbody session 3

Skipped weigh-in, too cold.

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

Standing banded abs; 1 x10-IE blue band.


Block pulls, KK stance, 7 mats; 1 x5-70, 120, 170. 1 x1-220,250, 270 (hook). Grip was about to fail right at lockout so I lowered it quickly. No issue if I had straps.

Cluster doubles; 3 x2-280@RIR1, @RIR1, @RIR1. Let the rest time drag out between 2nd and 3rd a bit long but happy with how it moved.


Incline bench, index to rings; 1 x5-70. 3 x4-100@RIR3, @RIR2, @RIR2. Will add a rep across next week.


45deg pull ups; 1 x5-bw. 1 x3-bw+30kgs@RIR1. 1 x5-bw+15kgs@RIR1, 1 x7-bw+15kgs@RIR0.5. Probably true failure at 8 reps. Left shoulder seemed to get pulled into a good spot by this positioning.


SSB SQ, close stance, beltless, sleeves; 1 x5-82. 2 x6-132. Need to use these to build work capacity.


Rubish hypers, #8 50deg, 9mat elevation; 3 x5-110.
Standing pulley abs; 3 x10-60.
Supersetted.


Leg extensions; 2 x15-40
Leg curls; 2 x10-30
Standing pulley abs; 3 x10-60.
Supersetted.



Daily walks
2 x30min
 
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Upper body session

Skipped weigh-in, too cold.

10min wake-up walk


CG bench, thumbs to smooth, feet up; 1 x10-70. 3 x5-100@RIR1, @RIR0.5, @RIR1.


BB preachers; 1 x10-20(bar). 3 x9, 10, 10-30.


Low seat DB OHP; 2 x12-DB+10kgs:
DB preacher curls; 2 x12-DB+10kgs.
Supersetted.


Band extensions; 1 x25-purple band.

Daily walks
 
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