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; 4 x17-40.
Leg curls; 2 x10-30.
Supersetted.



Daily walks

 

[Jester]

Full body session 3 - back emphasis

No weigh-in.

10min wake-up walk.


DL, medium-V KK stance, beltless hook; 1 x5-70, 120, 170. 5 x1-220.


CG Chin-ups, 10mins heavy cluster singles; 1 x5-bw. 1 x3-bw+15kgs. 6 x1-bw+30kgs. Probably needed to rest these out a bit better. Biceps came up short at the top-ROM.


Chin-ups, back offs; 2 x10-bw@RIR1, @RIR0.
Buffalo bench, pinkies on outer rings; 1 x10-72. 1 x3-102@RIR3, 1 x2-112@RIR1.5,
Supersetted.


Zercher buffalo SQ, high box; 1 x5-102. 2 x5-122@RIR3 @RIR3. Basing the RIR on bracing. Not sure if Zercher or SSB better for the box. Want it to be an overload movement with a dead stop.


Loading strap rows; 1 x15-40.


Standing pulley abs; 2 x13-55.
Neck extensions; 2 x25-25kgs.
Supersetted.


Just need to make a decision on the squat variation and hopefully add in some levered rows on the leg device to failure and that’ll be a happy place for this day.

Daily walks

 

[Jester]

Full body session 1 - posterior emphasis

No weigh-in.

10min wake-up walk.

Standing banded abs; 1 x20-IE blue band.

Workout is one day later than usual due to long weekend camping.


DL to max, medium-V KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@8.5speed, 270@9.5speed. 2nd attempt. Faster than last week and didn’t really stick. Not quite as poppy yet as my cheater-stance. But hips remain happier for now. I’ll move it in very gradually over time.

Back off singles 5mins, hook; 3 x1-240. Slippery hands due to humidity.


Larsen press; 1 x10-70. 1 x2-100@RIR6. 3 x1-120@RIR2, @RIR1.5, @RIR1.


Zercher SQ, sleeves; 2 x3-120@RIR4-5, 140@RIR3. Kept exposure lower given I’m still running tomorrows session as usual.


RDLs, beltless; 1 x5-170@RIR3-4. Kept the higher as I have to pull heavy tomorrow, just wanted some extra exposure.

Pendlays; 1 x5-140. 1 x8-120. I’ll go back to 120 or 130 and keep at it for now. Not quite there for 140. Will be soon.

 

[Jester]

Full body session 2 - anterior emphasis

No weigh-in.

10min wake-up walk.


LBBS to heavy top set, sleeves; 1 x5-70, 120, 150@RIR2. A bit stiff from yesterday, not the deepest set ever but still ‘OK’.

Back off doubles 10mins; 3 x2-150.


Bench to max, index on rings; 1 x10-70. 1 x1-120, 130@9speed. 140-negative.

Repeat negatives, Zercher reset, 10mins; 4 x1-140. Just something that popped into my head.


Block pulls, medium-V KK stance, 6mats; 1 x1-70, 120, 170, 220, 250@6speed, 270@8speed. Left it there due to the back-to-back session fatigue.

Back off cluster singles set: 3 x1-250. These were like ramp-up speed. The stance really is such a cheat. A reminder note for self that looking between heels and doing a seated row worked great.


Push press, pinkies on rings; 3 x6-50. Working on the groove by feel.


Leg extensions; 4 x20-40.
Leg curls; 2 x10-30
Supersetted.


Took my time today due to overnight heat conditions.

Great session. Might add in some front raises either today or Saturday, just to help with that overhead ROM restoration.

 

[Jester]

Full body session 3 - back emphasis

No weigh-in.

Quite under slept and heavily fatigued upon wake-up.

10min wake-up walk.


Deads, slack pull practice, medium-V KK stance, beltless hook; 1 x5-70, 120, 170. 5 x1-220.


Chin-ups, 10mins heavy singles until RIR0; 1 x5-bw. 1 x3-bw+15kgs. 7 x1-bw+30kgs. Some work to do to bring these back up.


Chin-up back offs; 2 x5-bw+10kgs@RIR1, @RIR1.5.

Larsen buffalo bench, pinkies on outer rings; 1 x10-72. 2 x4-102@RIR1, @RIR2
Supersetted.


SSB Platz pause SQ, sleeves, beltless; 2 x5-112. Room to increase load.


Pull-ups, T-junction gorilla grip; 1 x12-bw@RIR1. Felt good, room to build up.


Standing pulley abs;
Neck extensions, seated, full ROM;
Supersetted.