2016 Log

[Jester]

Full body session 3 - back emphasis

No weigh-in. Not too bad for a Friday but a lot of work stress/activity impacting sleep quality and metal clearance right now.

10min wake-up walk.


DL, slack pull practice, wide-medium V KK stance, hook; 1 x5-70, 120, 170. 1 x1-220, 250@8.5speed. 1 x3-220.

Lots of lower back fatigue and not much pop today. Big sessions this week so not unexpected. Not enough walking either.


CG Chin-ups, 10mins cluster singles set; 1 x5-bw. 1 x3-bw+15kgs. 10 x1-bw+30kgs. 5 x1-bw+25kgs.

Starting to accept the realisation that my lats are trashed come Friday mornings and lowering the weight for better form is probably the way to go.


Larsen bench, pinkies to rings; 1 x5-70. 2 x4-110@RIR2, @RIR0.5-misgrooved final rep.

Chin-ups back offs; 1 x8-bw+15mgs@RIR0, 1 x7-bw+15kgs@RIR0.
Supersetted.


Anderson front squats; 3 x3-70. I suck at these.


CG neutral pull-ups, pullover-style; 1 x12-bw.
WG neutral pull-ups; 1 x12-bw. Liked these more.


Bent knee raises, ankle weights; 2 x12-bw+10kgs.
Neck extensions, low seat, dead stop; 2 x10-40kgs. Too heavy for the effect I want.
DB oblique raises: 2 x12-40kgs.
Supersetted.


Will move to versa’s for this day, given the accumulated fatigue. Heavy hook can just be a Monday and maybe Wednesday @250 thing.

Might look to setup belt squats again for this day.


Daily activities
3k steps

 

[Jester]

Upper push session

No weigh-in.

5min wake-up walk.


Incline pin press, index on rings, 15-20reps@RIR1; 1 x10-70. 1 x5-110@0.5, 1 x3-110@0.5, 1 x2-110@RIR0. 1 x6-100@RIR0.


Low seat Z-press from pins, pinkies to rings; 1 x4-60@RIR1, @RIR1. 1 x10-50@RIR0.


Unilateral DB OHP; 1 x6-DB+20kgs@RIR0.


Band pressdowns; 2 x 20-purple band.



Daily activities
11k steps

 

[Jester]

Full session 1 - posterior emphasis

No weigh-in. Feeling very tired.

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@7speed, 270@8.5speed. 290 - fail, 4 attempts. Broke it but just didn’t have the readiness. Next week.

Back offs, 10min singles; 4 x1-260. No hook today, grip is dead.


Larsen press, index to rings; 1 x10-70. 2 x2-120@RIR1, @RIR1.


Zercher SQ, beltless, sleeves; 1 x3-120@RIR4. 2 x1-150@RIR2, @RIR2.


Pendlay hybrids; 2 x5-130.


SG high pulls; 2 x8-80.


Loading strap rows; 2 x5-55.


Nordic negatives assisted; 2 x6-bw.
Standing pulley abs; 2 x10-55.
Supersetted.


Absolutely garbage session. Just not recovered. Struggled to get it done mentally and physically.



Daily activities