2016 Log

Core session

No weigh-in.

10min wake-up walk.


NH flat sit-ups, weight behind head; 1 x10-bw. 1 x10-bw+10kgs. 3 x3-bw+20kgs@RIR1, @RIR2, @RIR1.

DB oblique raises; 2 x15-DB+20kgs.

Sit-ups finisher set; 1 x10-bw+10kgs. Form started to get less secure. Stopped when things felt like they were tiring, rather than risk a PSOAS flare up as in times past.


Daily activities
4K steps
 
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Fullbody session 3 back emphasis

No weigh-in.

10min wake-up walk.


DL slack pull practice, medium-V KK stance, hook; 1 x5-70, 120, 170. 1 x1-220, 250@8speed. Reasonable bar bend, hamstrings a bit fatigued.

Back off triple; 1 x3-220. Plenty of RIR, grip a bit burned out.


Chin-ups, heavy work; 1 x5-bw. 1 x3-bw+15kgs. 1 x3-bw+30kgs@RIR1, @RIR0.5.


3ct Larsen bench, pinkies on rings; 1 x5-70. 2 x3-110@RIR1.5, @RIR1.
Chin-up back offs; 2 x5-bw+15kgs@RIR1, @RIR0.5.
Supersetted.


WG neutral pull-ups, T-junction gorilla grip; 1 x10-bw@RIR0. Left shoulder/scapula still taking its time. At a lower body weight it would probably be fine.


Zercher SQ, sleeves, beltless; 1 x10-110.
Zercher reverse lunges, sleeves, beltless; 1 x10-70. Felt weird.


Bent leg raises, ankle weights; 2 x15-15kgs. Had a thought inspiration for this setup and it felt fantastic. Just want to use smaller plates for slightly better end-ROM.

Neck extensions, seated full ROM; 2 x15-30kgs.
Supersetted.



Daily activities
3k steps
30min stationary bike
 
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Upper body push session


No weigh-in.

10min wake-up walk.


Bench, index on rings, 15-20rep @RIR1 target; 1 x10-70. 1 x5-100. 120 x5@RIR1, x5@RIR1, x4@RIR1, x4@RIR1.


Seated Z press off pins, 20EVA; 2 x8-50@RIR1.5, @RIR1.


DB unilateral OHP to failure; 1 x15-DB+15kgs.



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10k steps
 
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Full body session 1 - posterior emphasis

No weigh-in. Mild weekend fatigue.

10min wake up walk.

Standing banded abs; 1 x20-IE blue band.


DL to lax, medium-V KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@7speed, 270@8.5speed, 280@9speed.

Back off singles, 10mins, hook; 5 x1-250. Had a few more in the timeframe but had time to catch up on.


Larsen press, index on rings; 1 x10-70. 2 x4-110@RIR2, @RIR3.


Zercher SQ, sleeves, beltless; 2 x5-120@RIR5, 140@RIR5. Did the reps a bit too quickly on the 140 and nearly annoyed my good knee.


Loading strap rows; 3 x6-50@RIR2, @RIR2, @RIR1.


Assisted Nordic negatives; 2 x7-bw.



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Full body session 2 - anterior emphasis

No weigh-in. Underslept and tired.

10min wake-up walk.

HBBS to heavy top set, sleeves; 1 x5-70, 120, 150@RIR2. 1 x4-160@RIR1.5.

Back off triples; 3 x3-150@RIR2, @RIR2, @RIR1.5. Did my best to get these lower than the top sets, to some success. Just a ‘tired’ thing.


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120@6speed, 130@8speed, 140@10speed. Jusssttt managed to get it back into bar path before it failed. More practice needed, no pause.

Back off heavy singles, paused, 10mins; 4 x1-130.


Block pulls to max, medium-V KK stance, 6mats; 1 x5-70. 1 x1-120, 170, 220 (hook), 220, 220, 250, 270@8.5speed, 290@9speed. 3 x FAIL attempts at 310. It just broke each time, but didn’t have the lower body motor to get anything more. 300 would’ve been fine.

Back off set; 1 x4-250@RIR4. These popped like nothing else and made me realise I hadn’t rounded well or tucked correctly during the max singles.


Leg extensions; 3 x12-30kgs.
Lying leg curls; 2 x20-15kgs.
Supersetted.


Cut push press for today due to setup time involved.


Mental note to consider either a hyper, an RDL, SG DL or seated DLs back in the mix on Monday. Just a little more direct erector work.


Daily activities
4K steps
 
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Core session

No weigh-in.


Full ROM sit-ups, weight behind head; 2 x10-bw. 3 x10-bw+10kgs.

DB oblique raises; 2 x10-40kgs.


Daily activities
3k steps
 
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Full body session 3 - back emphasis

No weigh-in.

10min wake-up walk.


DL slack pull practice, medium-V KK stance, hook; 1 x5-70, 120, 170. 1 x1-220, 250@8.5speed. Not as poppy as I’d like. Just need to practice more on the bar bend.

Back off triple; 1 x3-220@RIR5. Mentally it’s a challenge to stay within myself for these.


Chin-ups, heavy top sets; 1 x5-bw. 1 x3-bw+15kgs. 2 x3-bw+30kgs@RIR1, @RIR0.5,


Dead Larsen bench from pins, index on rings; 1 x5-70. 2 x5-100@RIR2, @RIR2
Chin-ups back offs; 2 x6-bw+15kgs@RIR0, @RIR0.
Supersetted.


SSB ATG Anderson SQ, beltless; 1 x3-82. 1 x4-112@RIR3.5,


Seated DLs, box+4mats-8EVA; 2 x8-170. Not quite hitting the spot. Could be too light. Tried a few different ways. Possibly give SG another try next week. Huge recovery curve on that one though.


Bent knee raises, hanging sleeves; 2 x12-bw+15kgs.
Neck extensions, low seat, dead stop, full-ROM; 2 x15, 12-30kgs.
Supersetted.




Post-session thoughts - more neck extensions could be the back work, or perhaps I’ll set up my landmine for tbar rows that let me flex over a bit. Not sure I can properly load the Nordic Hyper attachment to make it heavy enough.



Daily activities
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Upper body session

No weigh-in.


Definitely not going to stick with the seated DLs for Friday. Way too much acute fatigue for me to then take ME pulls on Monday. Will stick to the hybrid Pendlays on Mondays.


Bench, index on rings, RIR1 15-20reps; 1 x10-70, 1 x5-100. 120 - 5@RIR1, 5@RIR1, 5@RIR1, 4@RIR1. One rep improvement on last week. Mental note to lower my butt to bench after the unrack. Helps with positioning the best.


Low seat Z pin press; 50kgs - 8@RIR1, 8@RIR1


Unilateral DB OHP to failure; 1 x13-DB+15kgs.


Daily activities
 
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