2016 Log

[Jester]

Full body session 1 - posterior emphasis

No weigh-in.

10min wake-up walk.

Standing banded abs; 1 x20-IE blue band.


DL to max, medium-V KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@8speed, 270@9.5speed. 250 was great, 270 needed 2 attempts. Definitely a lot more hamstring and adductor load. Not quite as springy as closer-V but also feels a bit easier on outer hips for now.

Back off singles, hook, 10mins; 6 x1-240. All reps moving well. Noticed towards the end that as the bar starts to touch the thighs near lock out, my hook was a little weak. Just need some more practice on holding it all the way through.


Larsen press, index on rings; 1 x10-70. 1 x2-100@RIR6+, 110@RIR3.5, 120@RIR1.

Mental reminder to stop tracking the bar as it descends. It’s costing me a good touch.


Zercher SQ, sleeves; 1 x3–120@RIR5, 140@RIR2. PSOAS aggravation from two weeks ago was slightly sensitive/‘aware’, so took these carefully. Third set back in for the next session.


Pendlays; 2 x5-120, 140


RDLs, beltless; 1 x8-170@RIR2.


Nordic negatives; 2 x10-bw.
Suspended-hold sit-ups; 2 x10-bw.
Supersetted.


Daily walks

 

[Jester]

Full of session 2 - quads emphasis

No weigh-in.

10min wake-up walk.


LBBS to heavy top set, index-middle on rings; 1 x5-70, 120, 150@RIR2.

Back off doubles 10min; 4 x2-150@RIR2-3 range.


Bench to max, index on rings; 1 x5-70, 100. 1 x1-120, 130@8speed, 135@10speed. Didn’t quite touch, setup wasn’t as good as 130. Still, stronger than last week, will take it.

Back off doubles 10mins; 4 x2-120@RIR1, @RIR1, @RIR2, @RIR0.5.


Block pulls, 7 mats, medium-V KK stance; 1 x5-70. 1 x1-120, 170 (hook-humidity), 220, 250, 270@7speed, 280@8.5speed. Starting to get really locked in on technique again.

Back off cluster set; 4 x1-250. Starting to pop.


Push press; 3 x5-50.


Leg extensions; 2 x17-40.
Leg curls; 1 x10-30.
Supersetted.



Daily walks