2016 Log

Upper body session

Skipped weigh-in, too cold.

5min wake-up walk.


WG Buffalo bench, thumbs to knurl; 1 x10-72. 3 x5-102@RIR1, @RIR1, @RIR1.


BB curls; 1 x10-20kgs. 3 x10-40kgs@RIR1, @RIR1, @RIR1.


CG Buffalo bench, pinkies to smooth, flat back; 2 x6-102@RIR1, @RIR1.


DB preacher; 2 x9-DB+12.5kgs@RIR1, @RIR1.
Banded extensions; 2x failure-purple band.
Supersetted.


Neck extensions from floor, low seat; 2 x30-25kgs.


Daily walks
1 x60mins
 
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Full body session 1

Skipped weigh-in, too cold. Gut feeling like shit from Saturday and lower back exhausted from just a very busy two days.

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, 250, 270@9speed, 280@9speed. Felt better than the 270. Did a heels-touching rep at 250 and right adductor started to get sensitive right away. A good sign to leave it be.

Back off singles, hook, 10mins; 1 x6-230. Plenty more in the tank but didn’t want to take that adductor anywhere near capacity.


Larsen press, index to rings; 1 x10-70. 3 x4-110@RIR4, @RIR3, @RIR3.
WG chin-ups; 3 x6-bw.
Supersetted.


Zercher SQ, sleeves, beltless; 1 x5-120. 1 x3-150@RIR2, @RIR2. Stronger than last week.


SG seated DL+shrug, box+8mats; 2 x8-170.
Sit-ups, 5mats, mind-muscle; 2 x10-bw.
Supersetted.



Daily walks
1 x15min
 
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Full body session 2

Skipped weigh-in, too cold.

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


HBBS, sleeves, heavy top set and back off set; 1 x5-70, 120, 150@RIR2. Not quite as springy as last week but still reasonably good. 1 x8-120@RIR2. Load bump for both the topset and back off next week.


Bench to max, index on rings; 1 x1-120, 130, 140@9speed, 140@9.5speed. Both solid, not quite paused but good ROM.

Back off doubles, pause-focus, 10mins; 4 x120@RIR1.5, @RIR2, @RIR1.5, @RIR2.


Chin-ups, cluster reset reps; 1 x5-bw. 1 x1-bw+15kgs. 2 x5-bw+30kgs@RIR0.5, @RIR1. Some hangover-fatigue from the WG version on Monday. Ideally I can get shoulders happy with pronation for that session and leave the guns fresh for today.


Deficit DLs to 5 cluster singles, hook, beltless; 1 x1-70, 120, 170. 5 x1-200kgs.


Band extensions; 4 xfailure-purple band.



Daily walks
2 x15mins
1 x30mins
 
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Full body 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 (hook), 259, 270@8speed.

Cluster doubles; 1 x2-280@RIR1.5, @RIR1.5, 1 x3-280@RIR1. Definitely looking to hit a DL PR soon. Right adductor still a tiny bit tweak-ish.


OHP, index to rings; 1 x10-20. 1 x8-50@RIR5, 2 x4-70@RIR2, @RIR3.
CG neutral pull-ups; 1 x8-bw. 1 x6-bw+10kgs@RIR1, 1 x7-bw+10kgs@RIR1, 1 x9-bw+10kgs@RIR1.
Supersetted.


Hatfield SSB SQ, sleeves, beltless; 1 x10-112@2. 1 x8-112@2.


SG hypers, 9mat elevation, #6 50deg; 2
x13-80kgs. Probably need #7 angle and still want to see if I can zercher work (literally) around the handles.
Standing pulley abs; 2 x15-60kgs.
Supersetted.


Leg extensions; 2 x15-40.
Leg curls; 2 x12-30.
Standing pulley crunches; 2 x12-60.
Supersetted.


Daily walks
1 x30min
Stationary bike 30min
 
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Upper body session

Skipped weigh-in, too cold.

10min wake-up walk.


WG Buffalo bench; 1 x10-72. 3 x4-107@RIR3, @RIR3, @RIR2.


BB curls, fat gripz; 1 x10-20kgs. 2 x10-40kgs@RIR2+, @RIR1.


CG buffalo bench, flat back; 2 x6-102@RIR1, @RIR1.


DB preachers; 2 x9-DB+12.5kgs.
Low seat DB OHP; 2 x10-DB+12.5kgs.
Supersetted.


Neck extensions from floor, low seat; 2 x25-25kgs. Working on finding the right position so that these are not overly fatiguing but still work the full erector chain.



Daily walks
1 x90min
 
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