2016 Log

Upper body session

No weigh-in.

10min wake-up walk.


Larsen bench, index on rings, rep goal 15-20reps, 15mins; 1 x10-70. 1 x5-100. 1 x5-120@RIR1.5, x5-120@RIR1, x4-120@RIR1, x4-120@RIR0.

Larsen pin press back off set, index on rings; 1 x5-100@RIR0.


Seated OHP pin press, 18 EVA, pinkies on rings; 1 x1-70@RIR0.

Back offs; 1 x10-50@RIR0.5.


Seated unilateral DB OHP, low seat; 2 x5-DB+20kgs. Left side much weaker.


Daily activities
 
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Full body session 1 - posterior emphasis

No weigh-in. Getting too fluffy. A bit tight around the hips.

15min wake-up walk.


DL to max, wide-medium V KK stance; 1 x5-70, 120, 170. 1 x3-220. 1 x1-250@7 speed (hook), 270@8speed. 300 failed x2, 280@9.5speed. Solid rep for 280.

Back offs, 10mins; 3 x1-270, versa’s. 2 x1-260, hook.


Larsen press, pinkies on rings; 1 x10-70. 2 x1-120@RIR2, @RIR2.


Pendlay hybrids; 2 x4-150. Felt good. Time to build reps.


SSB box squat; 2 x2-132@7speed, 142@6speed.


Loading strap rows; 2 x6-60.


Nordic negatives assisted; 2 x7-bw.
Standing pulley abs; 2 x6-60.
Supersetted.



Daily activities
 
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Full body session 2 - anterior emphasis

No weigh-in. Starting to cut the excess calories down.

10min wake-up walk.


SSB SQ, heavy topsets, sleeves OLY shoes; 1 x5-82. 1 x3–132. 4 x2-182@RIR1, @RIR1, @RIR1, @RIR2. Didn’t really find my groove until the 4th double.

Back offs, long pause; 2 x3-132. Very tight hip flexors today.


Bench, index on rings; 1 x10-70. 1 x1-120@5speed, 140@7speed, 150@10speed. Had a sticking point but got through it. Needs to be an inch deeper.

Back offs, cluster singles set, 10mins; 4 x1-130. Felt good.


Block pulls to max, wide-medium V KK stance, 6mats; 1 x1-70, 120, 170, 220, 270 (hook), 290@8.5speed, 310@9.5speed.

Back offs cluster singles set, hook; 2 x1-270.


Seated Z pin press, pinkies on rings; 2 x6-60.
Nordic negatives assisted; 2 x6-bw.
NH sit-ups full ROM; 2 x10-bw.
Supersetted.


Daily activities
 
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Full t session 3 - back and biceps emphasis

No weigh-in.

10min wake-up walk.


DL slack pull, medium-V KK stance; 1 x5-70, 120, 170. 3 x1-220. 1 x1-250@8speed. Improving each week on this ‘fatigued’ test.


Chin-ups, heavy top sets, reset reps, 15mins; 1 x5-bw. 1 x3-bw+15kgs. 2 x4-bw+30kgs@RIR0.5, @RIR0, 1 x3-bw+30kgs@RIR0.5.


Bench press, pinkies on rings; 1 x10-70. 2 x1-120@RIR2, @RIR2.

Chin-ups, back offs, continuous; 1 x5-bw+15kgs@RIR1, @RIR1.
Supersetted.


Zercher SQ; 1 x3-120@RIR5+. 1 x4-150@RIR3,


WG chin-ups; 2 x8-bw.
BB oblique raises; 2 x10-70.
Supersetted.


Neck extensions from floor; 2 x10-40.
DB preachers; 2 x10-DB+12.5kgs.
Standing banded abs, preacher brace; 2 x30-IE blue band.
Supersetted.



Daily activities
 
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Upper body push session

No weigh-in.

10min wake-up walk.


Larsen bench, index on rings, rep goal 15-20 15mins; 1 x10-70. 1 x5-100. 1 x6-120@RIR1.5, x5-120@RIR0.5, x4-120@RIR1, x3-120@RIR1. Aim to hit 20 next week then bump to 122.5.

Back offs, pin press; 1 x9-100@RIR0. Dropping feet to floor at full extension seemed to mirror the angles for full bench quite well. No contact push.


Seated Z pin press, 18EVA; 1 x10-50@RIR0, x8@50RIR0.


Unilateral seated DB OHP; 1 x16-DB+12.5kgs.



Daily activities
10k steps
 
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Full body session 1 - posterior emphasis

No weigh-in. Annoyed my lower back in the right side doing some weed-removal on Saturday. Got it mostly sorted over the rest of the weekend.

10min wake-up walk.


DL to max, medium-V KK stance; 1 x5-70, 120, 170. 1 x3-220. 1 x1-250@6 speed hook, 250@6speed, 270@7speed. 3 attempts at 285. The 3rd one broke and was looking like RPE10 but gettable and then something solid and clicked over my right hip/lower side - whatever was noted from Saturday afternoon.

I feel like it will be fine but it didn’t/doesn’t have the capacity for another ME today.

Thinking back, I may have overextended hips on 250 lockout.


Back offs, 10mins; 4 x1-250. Focused on slack pull.


Larsen press, index on rings; 1 x10-70. 1 x1-120@RIR3, 130@9speed. Felt hard and fatigued but moved well.


Front squat from pins; 2 x5-70. Starting point.


SG DL, beltless; 2 x6-150.


Nordic negatives assisted; 2 x6-bw.
NH full-ROM sit-ups with pause; 2 x10-bw.
Neck extensions, full ROM; 2 x12-30kgs.
Supersetted.


Feeling better after all the other work. Will try to get extra steps in today.


Daily activities
4K steps
 
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Full body session 2 - anterior empahsis

No weigh-in.

Slept through alarm, no walk.


SSB SQ, heavy top sets, sleeves, OLY shoes; 1 x5-82, 132. 6 x1-182@9speed. Everything tight after Monday.

Back offs, box SQ, full EVA, beltless; 2
x2-132.

Everything tight and stiff in the midsection today, not fully back to normal after Monday.


Bench press to max, index on rings; 1 x10-70. 1 x1-120@5speed, 140@8.5speed, 150-1/2 rep.

Back off paused singles; 5 x1-1230@RIR1-1.5.


Block pulls to max, wide-medium V KK stance; 1 x5-70. 1 x1-120, 170, 220, 270 (hook), 290@8.5speed.

Back off cluster singles set, hook; 5 x1-270.


Gut discomfort from FODMAP and starting late meant I cut out the accessories.

I’m going to go back to a heavy top set exposure and back offs for the squats. Worked better.


Daily activities
4K steps
 
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Full body session 3 - back emphasis

No weigh-in.

10min wake-up walk.


DL slack pull, wide-medium V KK stance, hook; 1 x5-70, 120, 170. 3 x1-220. 1 x1-270@9speed.


Chin-ups, heavy top sets, 15mins, reset reps; 1 x5-bw. 1 x3-bw+15kgs. 3 x4-bw+30kgs@RIR0.5, @RIR0, @RIR0.


Bench, pinkies on rings; 1 x10-70. 2 x2-120@RIR1.5, @1.5.

Chin-ups back offs, continuous; 2 x6-bw@RIR1, @RIR0.
Supersetted.


Zercher SQ, beltless; 1 x3-120@RIR5+. 2 x3-150@RIR2, @RIR1. Trying to focus on depth before more load or reps.


Seated DL, box+12 EVA; 2 x6-200.


BB oblique raises; 2 x10-70.
Hanging leg raises; 2 x20-bw. Trying to shake out this twitchy right hip/back tweak thing from Monday.
Supersetted.


DB preachers; 2 x9-DB+12.5kgs.
Neck extensions; 2 x10-40kgs.
Supersetted.



Daily activities
4K steps
 
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Upper body session

No weigh-in.

10min wake-up walk.


Larsen bench, index on rings, 12-15rep goal 15min; 1 x10-70. 1 x5-100. 1 x4-125@RIR0.5, 1 x3-125@0.5, 3 x2-125@RIR1.5, @RIR1.5, @RIR1.


Seated OHP on full EVA, incline pin height, pinkies on rings; 3 x8-50@RIR1, @RIR1, @RIR0.


Unilateral DB OHP; 2 x12-DB+12.5kgs.



Daily activities
10k steps
 
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Full body session 1 - posterior emphasis

No weigh-in.

10min wake-up walk.


DL to max, wide-medium V KK stance; 1 x5-70, 120, 170. 3 x1-220. 1 x1-250@6speed (hook), 250@6speed, 270@8speed, 290 didn’t break (bad setup), 280@8.5speed.

Back offs 10mins, hook, slack pull emphasis; 5 x1-250. 6mins. Cut it short.


Incline pin press, pinkies on rings, cluster singles set; 1 x5-70. 1 x5-100. A good starting place. Feeling it in front delts and triceps with this grip.


SSB SQ, pause in bottom, beltless; 2 x3-132@hard to say. Forcing the hips open will require a lot more anterior strength, it’s taking a lot of effort at the moment.


SSB GMs, beltless; 1 x8-132. Need to build up the hamstrings-adductors and this will do it. Second set next week.


Loading strap rows; 2 x5-60.


Nordic negatives assisted; 2 x6-bw.
Standing pulley abs; 2 x6-60.
Supersetted.



Daily activities
3k steps
 
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Full body session 2 - anterior emphasis

No weigh-in.

10min wake-up walk.


SSB SQ, heavy top sets, sleeves OLY shoes; 1 x5-82. 1 x3-132. 5 x3-162@RIR3-4. Much better than previous recent weeks. Need to remember to bend more at the hips.


Bench to max, index on rings; 1 x10-70. 1 x1-120@6speed, 140@9speed, 140@8.5speed.

Back offs, paused, 10mins; 5 x1-130.


Block pulls to max, wide-medium V KK stance; 1 x5-70. 1 x1-120, 170, 220, 270 (hook), 300@8speed / heel focal point.

Back off cluster singles set, hook; 3 x1-270@7ish speed. Moving very well.


FH Leg extensions; 2 x13-35.
FH Leg curls; 2 x13-20.
Band extensions; 2 x20-purple band.
Supersetted.



Daily activities
4K steps
 
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Full body session 3

No weigh-in.

10min wake-up walk.


DL slack pull, wide-medium V KK stance; 1 x5-70, 120, 170. 3 x1-220. 1 x1-250@8speed, 270@9speed. All hook, starting to get towards peak territory again.


Chin-ups, heavy top sets, 15mins, reset reps; 1 x5-bw. 1 x3-bw+15kgs. 3 x4-bw+30kgs@RIR0.5, @RIR0, @RIR0. Biceps running on fumes today, bit unexpected.


Incline press, pinkies on rings; 1 x5-70. 2 x5-100@RIR2, @RIR1.

Chin-ups back offs, continuous; 2 x6-bw+15kgs@RIR0, @RIR1.
Supersetted.


Zercher SQ, bottom pause, beltless; 1 x3-120@RIR5+, 1 x3-150@RIR2.5.


Seated DL, box+12EVA, hook; 2 x3-200. Will build reps up as thumb tolerance increases.


BB oblique raises; 2 x10-70.
Hanging leg raises; 2 x20-bw.
Supersetted.


Preacher DB curls; 2 x8-DB+12.5kgs.
Supported banded abs; 2 x20-IE blue bands.
Neck extensions, low seat; 2 x10-40kgs.
Supersetted.



Daily activities
4K steps
 
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Upper body push sesison

No weigh-in.

10min wake-up walk.


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120@5speed, 130@7speed, 140@9speed. 3/4-150@10speed.


Back offs Larsen paused press, 10mins; 5 x2-120@RIR1, 120@RIR1, 120@RIR1, 120@RIR1, 120@RIR1.


Seated Z press, 18EVA; 2 x5-60.


Unilateral DB OHP; 1 x14-DB+12.5kgs.


Daily activities
7k steps
 
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Full body session 1 - posterior emphasis

No weigh-in.

10mins wake-up walk.


DL to max, wide-medium V KK stance; 1 x5-70, 120, 170. 3 x1-220. 1 x1-250@7speed (hook), 250@6speed, 270@8speed, 290@9.5speed, 2nd attempt. Fixed the setup.

Back offs, 10mins, hook; 2 x1-250 beltless. I let my hips get too high and annoyed the left side of my glute/lower back. Same thing as the other week, but with his time on the left side. Probably too heavy after the 290 for beltless. And also tells me I’m weak.


Bench, index on rings, touch and hold; 1 x10-70. 1 x1-120@RIR4, 130@RIR2.


RDLs; 2 x8-170.


Loading strap rows; 2 x6-60.
Standing pulley abs; 2 x8-60.
Supersetted.


Nordic negatives assisted; 2 x8-bw.
Hanging leg raises; 2 x15-bw. Will set up the ankle weights again.
Supersetted.


Zercher GMs; 1 x8-70.

It’s been a long time since my lower back was my weak link. Not sure what I’ll throw in. Tempted to rely zerchers again and just accept Friday chin-ups will be a bit weaker.


Daily activities
4K steps
 
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Full body session 2 - anterior emphasis

No weigh-in.

10min wake-up walk.


SSB SQ, heavy triples; 1 x5-82, 5 x3-162@RIR2, @RIR2, @RIR2, @RIR2, @RIR0. The back tweak didn’t give me much to work with. No sleeves or OLY shoes today. Not have they been masking for a lot of weakness. Going over to LBBS for a bit.


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120@5speed, 140@8speed, 3/4-150@9.5speed. Getting more comfortable with the load.

Back off paused singles, 5mins; 5 x1-130@RIR1-2.


Block pulls to max, wide-medium V KK stance, 7mats; 1 x5-70. 1 x1-120, 170, 220, 270@8.5speed. Something on the left glute slipped back into place, which felt a bit irritated afterwards but not pain. Possibly take a few gentle anti-inflammatory tabs just to moderate that.

Back off cluster singles set, hook; 3 x1-250.


SSB step ups; 1 x10-32kgs@box, 1 x10-32kgs@box+12mats.


Daily activities
4K steps
 
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Full body session 3 - back and core emphasis

No weigh-in.

10min wake-up walk.


DL slack pull single, wide-medium V KK stance; 1 x5-70, 120, 170. 3 x1-220. 1 x1-270@9speed. Single attempt other than a practice bar bend. Moved the belt lower, really focused in on setting the abs, flexor angle and pushing the breath out. Tweak/tightening across the left glute from Monday wasn’t an issue at all.


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


Floor press, pin 5, 6mats, index on rings; 1 x5-70. 2 x5-100.

Chin-ups back offs, continuous; 1 x5-bw+15khs@RIR0.5, @RIR0.5.
Supersetted.


Zercher SQ from pins; 1 x5-100. 2 xbrace push-150. I’ll need to reduce load for proper rep work here.


Seated DL, box+12mats, hook; 2 x4-200. Possibly in wrong position for 2nd set. It made the tweaked stuff slightly sensitive. Could just be fatigue. Need to keep the lower rigid sander the thoracic do the rounding.


BB oblique raises; 2 x10-70.
Weighted knee raises; 2 x12-bw+10kgs.
Supersetted.


DB preachers; 2 x12-DB+12.5kgs. Time to bump the load back up.
Supported banded flexors; 2 x20-IE blue band. I need to focus on using flexors while maintaining the hip-lumbar angle.
Neck extensions, low seat, reset; 2 x12-40kgs. Felt great as always.
Supersetted.



Daily activities
4k steps
 
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Upper body push session

No weigh-in.

10min wake-up walk.


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120@5speed, 130@7speed, 140@8.5speed, 150 FAIL. Groove slightly off.


Larsen pin press, index on rings; 2 x1-120@10.

Back off set; 1 x10-100@RIR0.


Low seat Z press off pins; 1 x4-60.

Back off set; 1 x8-50@RIR1.


Unilateral DB OHP, seated; 1 x10-DB+15kgs.



Daily activities
10k steps
 
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Full body session 1 posterior emphasis

No weigh-in.

15min wake-up walk.


DL to max, wide-medium V KK stance; 1 x5-70, 120, 170. 3 x1-220. 2 x1-250@7speed, @7speed. 1 x1-270@9speed (hook).

Lower back held. Definitely going to drop the seated DLs. I’m just not recovering sufficiently. Will go back to elevated Pendlays.

Back offs, 10mins, versa’s; 4 x1-250. Starting to get my groove confidence again. Lower back should be fine next week.


Larsen bench, pinkies on rings; 1 x10-70. 1 x3-100, 120@RIR1.5. Mid point is the weak position with this grip.


Zercher SQ, bottom pause; 2 x3-120@RIR4, @RIR4. Wait for 150 until Friday or next week.


SG DL, versa’s; 1 x6-170. Plenty in the tank but brave was tired and capillaries popping thanks to belt.


Loading strap rows; 2 x6-60. Getting easier, rep bump next week.
NH abs, plate behind head; 2 x10-bw+5kgs. Load bump next week.
Supersetted.


Nordic negative assisted; 2 x8-bw.
Standing pulley abs; 2 x7-60.
Supersetted.


Really solid session, turned the gas on for the last 40minutes of accessory work.

Daily activities
4k steps
 
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Full body session 2 - anterior emphasis

No weigh-in.

10min wake-up walk.


LBBS to heavy top sets; 1 x3-70, 120. 2 x2-170@RIR1, @RIR1.

Back offs; 2 x3-150@RIR3, @RIR3.

Need the extra ramp up set to get the flexors happy and glutes loosening. Found a good groove near the end.


Bench to max, index on rings; 1 x5-70, 100. 1 x1-120@5speed, 140@7.5speed, 3/4 150@9speed. Getting better when I dial in on setup.

Incline back offs, pinkies on rings; 2 x6-100@RIR1.5, @RIR1.5.


Block pull to max, wide-medium V KK stance, 6mats; 1 x5-70. 1 x1-120, 170, 220, 270@8.5speed, 290@8speed (hook). Great brace, it flew.

Cluster singles back off set, hook; 3 x1-270. Plenty of pop and good brace feeling.


NH Leg extensions; 2 x12-35.
NH Leg curls; 2 x12-20.
Band extensions; 2 x20-purple band.
Supersetted.


SSB step ups, box+6mats; 2 x10-32kgs.






Daily activities
4k steps
 
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Full body session 3 - back emphasis

No weigh-in.

10min wake-up walk.


DL slack pull, medium-V KK stance; 1 x5-70, 120, 170. 3 x1-220. 1 x1-260@8speed, 280@9speed (hook), 3rd attempt. Broke it twice but was too far over the bar. Adjusted viewpoint to slightly in front which sometimes helps if I’m too far forward. Brace kicked in hard.


Chin-ups, 15mins heavy top sets, reset reps; 1 x5-bw. 1 x3-bw+15kgs. 1 x5-bw+30kgs@RIR0.5, x4@RIR0,


Larsen bench, index to rings; 1 x5-70. 1 x5-100. 1 x1-120@RIR2.

Chin-ups back offs, continuous; 3 x5-bw+15kgs@RIR1, @RIR1, @RIR1.
Supersetted.


Zercher SQ, oly shoes, beltless; 1 x5-120@RIR5. 1 x2-150@RIR2. Enough for today, just have to rebuild ROM for heavy loads.


BB oblique raises; 2 x10-70.
Weighted knee raises, ankles; 2 x10-bw+15kgs.
Supersetted.


DB preachers; 2 x8-DB+15kgs.
Supported band flexors; 2 x15-IE blue band.
Neck extensions, low seat dead stop; 2 x12-40kgs.
Supersetted.



Daily activities
5k steps
 
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