2016 Log

Bench focused day


110.0

10min wake-up walk


Bench, index on rings, heavy singles; 1 x10-70. 1 x1-120, 130, 140 (3/4 depth).

Back offs. EMOM; 5 x1-120.


Chin-ups, heavy singles; 1 x5-bw. 1 x1-bw+20kgs. 7 x1-bw+40kgs. Better form than last week.


Incline bench, pinkies on rings; 2 x6-100@9, @9.


CG neutral pull-ups; w x5-bw+25kgs@10, @10. Still cuing elbows-down, which seems to be quite effective.


Seated OHP, pinkies on rings; 2 x4-60.
WG pull-ups; 2 x10, 8-bw@9, @10.
Supersetted.


SSB seated GMs, box+3mats; 2 x15-62. Felt good, have to maintain discipline on form and load. Will see how the lower back pulls up.


I still feel inclined towards a DL-row on this day and taking lower back exposure off of Friday’s, even if I think that’s the right spot for zercher’s.


Daily walks
1 x30min
 
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Lower focused accessories day


111.0 heavy fibre and sodium lately so it should be lower once those come out.

10min wake-up walk


DL, || stance, heavy singles; 1 x5-70, 120. 1 x3-170, 220 (hook). 5 x1-250. Straight toes just has a bit more pop, probably due to change in body shape compared to years past.


Buffalo SQ, sleeves, heavy singles; 1 x72, 122. 5 x1-172.


Deficit DLs, 6 mats, clustered doubles; 5 x2-200.


SG hypers, #6 50 deg; 2 x6-110.


Leg extensions; 2 x12-40.
Leg curls; 2 x8-40.
Decline crunches, legs locked; 2 x12-bw.
Mind muscle giant set.


Daily walks
2 x30min
30min stationary bike
 
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Upper focused accessories day


111.0

5min wake-up walk


Bench, pinkies on rings; 1 x10-70. 3 x5-110@9.5, @9.5, @10.
Pendlays, close-V stance; 1 x10-70. 3 x5-120. Might do these with versa’s.
Supersetted.


Incline, pinkies on rings, max-stim protocol; 10 x1-100. This particular angle just seems to be the right groove for me.


CG chin-ups, max-stim protocol; 15x 1-bw+30kgs. Quickest this has ever taken. Time to bump load.


DB preachers; 2 x8-DB+15kgs.
Seated BTN press off pins; 2 x6-50kgs.
Belt squats paused, narrow, 3mat deficit; 2 x6-150.
Neck extensions from the floor; 2 x6-40kgs.
Superset.


WG grenade pull-ups; 10 x1-bw. Probably get a hang in later on to pull everything back into place.



Daily walks
1 x15min
30min stationary bike
 
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DL focused day


112.1 sodium bloat from diet. Not feeling amazing in gut and looking forward to it passing.

Life stress from work at an apex right now. Not physically fatigued but definitely far from an ideal state of rest.

10min wake-up walk.


DL to max, natural-V stance; 1 x3-70, 120, 170, 220. 1 x 1-250, 260, 270@9.5 speed. Hit it the first time.

Back off singles, EMOM; 8 x1-240.


Seated DLs, box +8mats&6EVA, cluster singles set; 8 x1-250. Just have to remember to have thoracic flex and drive diagonally back.


Front squats, sleeves; 1 x1-70. 3 x1-100. Time and room to build.


SG hypers, #6 50deg, toes pointed up; 2 x6-110. Need to grind off the damn handles, always in the way.


Leg extensions; 2 x12-40.
Leg curls, decline position; 2 x8-40.
Decline crunches; 2 x6-bw+10kgs.
Mind-muscle superset.



Daily walks
 
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DL focused day


111.6 a bit fatigued but not too bad

10min wake-up walk



DL to max, leveraged slack pull; 1 x3-70, 120, 170, 220 (hook). 1 x1-250, 260, 270@11 speed. Third attempt, damn that felt hard. Didn’t stall at least.

Back off cluster singles; 10 x1-240.



High belt and closer stance with full back rounding just works better. Much more spring.


Belt squat, paused, 6mat deficit; 2 x10-150.


CG hyper, #8 50 deg; 1 x2-130. 1 x8-110. Found the correct load. Just need to remember the full extension up top.
Standing pulley abs; 2 x15-55kgs.
Supersetted.



Leg extensions; 2 x20-40.
Leg curls; 2 x8-40.
Decline crunches; 2 x10-bw+5kgs.
Mind-muscle superset.


Daily walks
1 x30min
 
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Bench focused day

111.1 a bit stiff but otherwise ok. Cutting hunger starting to sink in, usually means a scale shift is coming.

10min wake-up walk


Bench to max, pinkies on rings; 1 x10-70. 1 x3-120. 1 x1-130@10.

Back offs; 3 x2-120@10, @10, @10.


CG chin-ups, heavy singles; 1 x5-bw. 1 x3-bw+20kgs. 8 x1-bw+40kgs. ROM starting to lose top end a bit.


Incline bench; 1 x8-90@9,
Chin-ups; 1 x10-bw@9,
Supersetted.
 
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Lower accessories day

Skipped weigh-in.

10min wake-up walk, knees-up and heel-touches.


DL, || stance, speed singles; 1 x3-70, 120, 170. 10 x1-150+IE purple shorty bands.


SSB SQ, sleeves, oly shoes, speed doubles; 1 x2-82, 132. 8 x2-142.


Pendlays; 2 x10-120@RIR1, @RIR1. Sort of a hybrid Pendlay-BB row. When I can get two sets @RIR2, for 12, I’ll bump the weight and repeat 8-12 rep range progression.


SG hypers, #6 50deg; 2 x10-100.
Standing pulley abs; 2 x15-55.
Supersetted.


Leg extensions; 2 x15-40.
Leg curls; 2 x15-30.
Decline crunches; 1 x20, 15-bw.
Mind-muscle superset, to RIR0.


Daily walks
1 x15min
 
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Upper accessories day

110.7

10min wake-up walk


Bench, pinkies on rings, paused, EMOM triples; 1 x10-70. 10 x3-100. Good training. Might add in a quick top single at the start next week.


CG neutral chin-ups, EMOM triples; 1 x5-bw. 1 x1-bw+30kgs. 10 x3-bw+15kgs.


High incline press; 1 x10, 8-70@RIR1, RIR0.


WG pull-ups; 1 x10@RIR0, 8@RIR0-bw


DB preachers; 2 x8-DB+15kgs.
OHP seated; 2 x8-50.
Neck extensions from floor, dead stop; 2 x8-40kgs.
Supersetted.


CG lumbar hypers, #1, 50deg; 1 x20-50kgs. 1 x10-80. Think I prefer seated DLs here and I can leave the bar setup from Thursdays for an efficiency saving. Might do them snatch grip.


Daily walks
1 x60min
 
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DL focused day

Skipped weigh-in. Fair bit of general fatigue from the weekend.

10min wake-up walk, knees up march, heel-touches.


DL to max, || stance; 1 x3-70, 120, 170, 220 (hook). 1 x1-250, 270@9.5 speed. 2nd setup attempt, the first one broke but I was too far forwards. Horsepower is there, it’s just a factor of trying to minimise life-fatigue and probably improve sleep. 5-6hrs a night is unlikely to cut it.

Back off singles; 8 x1-250. Did a leveraged slack pull for the final one and it moved nicely, will try to remember to work on these.


Belt squats; 2 x10-150. Still working out a good position for heavier loads.


Pendlays, turtleshell; 2 x10-120.


SG hypers, #6 50deg; 2 x9-100.
Standing pulley abs; 2 x10-55.
Supersetted.


Leg extensions; 2 x12-45.
Decline leg curls; 2 x10-40.
Decline crunches, plate behind head; 2 x10-bw+5kgs.
Mind-muscle superset.



Daily walks
10k steps shopping day
 
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Bench focused day

111.9 fairly sodium loaded from yesterday. Calories probably neutral for the day, give or take.

10min wake-up walk.


Bench to max, pinkies on rings; 1 x10-70. 1 x1-110, 120, 130@9speed. Didn’t quite commit to the pause.

Back off cluster set minus 15%, 10 reps; 5 x2-110@RIR1, @1, @1, @1, @1.


Chin-ups to heavy single; 1 x5-bw. 1 x1-bw+20kgs, bw+40kgs@9speed.

Back off cluster set minus 15%, 10 reps; 5 x2-bw+20kgs@RIR2, @1.5, @2, @2, @2.


CG bench; 2 x4-100@RIR1, @1. Build some reps up here into 6-8dbl progression.


WG chin-ups; 2 x4-bw+15kgs@RIR1, @1.


SG seated DLs, box+6mats&6EVA; 2 x5-200kgs@RIR3, 3. Probably greater RIR but it’s one to take cautiously. Fantastic stimulus with the SG.


Hanging leg raises; 2 x15-bw.

Quite happy with the session. Trained hard at high intensity, but moderated volumes.


Daily walks
1 x30min
Stationary bike 30min
 
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Lower accessories day

111.1

10min wake-up walk, knees up marching and heel touches.


DL, || stance; 1 x3-70, 120, 170, 220. 1 x1-250. 10 x1-200+IE red shorty bands.


SSB SQ, sleeves, oly shoes, EMOM doubles; 1 x2-82, 132. 5 x3-142. Will
Add one triple in next time.


Turtleshell pendlays; 2 x10-120. Not ready for 11 reps just yet.


SG hypers, #5 50deg; 2 x9-100.
Standing pulley abs; 2 x15-50.
Supersetted.


Leg extensions; 2 x20-40.
Leg curls; 2 x16-30.
Decline crunches; 2 x20-bw.
Mind-muscle superset.



Deadlifts took longer than I’d like.

While I think bands are good in some cases, I’m not overly confident in the best way to apply right now. Will keep pondering.


Daily walks
1 x30min
 
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Upper accessories day

111.7 had a massive meal last night. Clean food but heavy. Expecting a scale drop tomorrow after that passes out.

10min wake-up walk


Bench, pinkies on rings, heavy single then EMOM; 1 x10-70. 1 x1-120@RIR1.5. 10 x3-100.


CG chin-ups, heavy single then EMOM; 1 x5-bw. 1 x1-bw+15kgs, bw+30kgs@RIR2. 10 x3-bw+15kgs.


Seated OHP off pins; 2 x10-50. Stuffed the setup of pin height, it was meant to be high incline again. Stuck with it to save time.

WG pull-ups; 2 x8-bw.
Supersetted.
These are definitely better off as non-supersetted exercises.


SG Seated DL, box+12EVA; 2 x8-170. These feel fantastic. Making the barn doors bigger.


DB preachers; 2 x8-DB+15kgs.
Overhead band extensions; 2 x20-purple band.
Neck extensions from floor; 2 x8-40.
Supersetted.


Daily walks
1 x30min
 
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DL focused day

111.7 going to have to bite the bullet and cut harder. Creatine dose is higher now but have flatlined on progress a bit.

10min wake-up walk, knees up marching and heel touches.


DL to max, natural stance, ground up; 1 x3-70, 120. 1 x1-170, 220 (hook), 230, 240, 250, 260@9 speed. Rep was fine but have slept badly and tight neck is just pissing me off. Called it here.

Back off triples@-15%; 5 x3-220.


Turtleshell rows; 2 x8-120.
Standing pulley abs; 2 x5-60.
Supersetted.


CG hypers, #6 50deg; 2 x8-100.
Standing pulley abs; 2 x5-60.
Supersetted.


Leg extensions; 2 x15-45.
Leg curls; 1 x10, 8-40.
Decline crunches, plate behind head; 2 x10-bw+5kgs.
Mind-muscle superset.


Lots of stress-impact being felt today.

The rows are the thing I’m still unsure about. I want them somewhere but they’re a tough one to fit.


Daily walks
2 x15min
 
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Bench focused day

110.9 lower back is smashed from yesterday’s bump in volume.

10min wake-up walk.


Bench to max, pinkies on rings; 1 x10-70. 1 x1-110, 120, 130@9.5speed. Solid rep, better than last week.

Back off doubles @-15%; 1 x2-110@RIR1.5, @1.5, @1, @2, @2. 112.5kgs next week.


Chin-ups to heavy single; 1 x5-bw. 1 x1-bw+20kgs, bw+40kgs@9speed.

Back off doubles @-15%; 1 x2-bw+20kgs@RIR2, @2, @2, @2, @2. Probably go to 25kgs next week.


CG bench; 2 x5-100@RIR0.5, @1. Hit the j-cups on second set. Touching higher makes a lot more sense I think. Better bar control and less anterior stress on shoulder.


WG chin-ups; 2 x8, 9-bw.


Seated DL, box+12EVA; 2 x8-170. Probably could look to 180 next week.


Hanging leg raises; 2 x15-bw. Probably go for the ankle weight next week.


Daily walks
1 x30min
30min stationary bike
 
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Lower accessories day

110.9 gut feeling a bit weird this morning, but not unwell.

10min wake-up walk, knees up marching snd heel touches.

Standing banded abs; 1 x10-IE blue band.


DL clustered singles, natural stance, ground up; 1 x5-70, 120. 1 x1-170, 220. 7 x1-250. Still not sure about this slot and how to program it best. Might try heavy single and band-speed back offs.


SSB SQ, clustered triples sleeves, oly shoes; 1 x3-82, 132. 5 x3-142.


SG turtleshell rows: 2 x9-120.
Standing pulley abs; 2 x10-55.
Supersetted.


SG hypers, #6 50deg; 2 x12-90.
Standing pulley abs; 2 x10-55.
Supersetted.


Leg extensions; 2 x20-40.
Leg curls; 2 x18, 16-30.
Decline crunches; 2 x20-bw.
Mind muscle super set.


Daily walks
1 x15min
30min stationary bike
 
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Upper accessories day

111.6

10min wake-up walk


Bench, pinkies on ring, heavy single and EMOM backoffs; 1 x10-70. 1 x1-120. 10 x3-100. Definitely going up in load next week.


CG chin-ups, heavy single and EMOM backoffs; 1 x5-bw. 1 x1-bw+30kgs@RIR2. 10 x3-bw+15kgs.


High incline off pins, middle fingers on rings; 2 x70-8@RIR0, 0.


SG seated DLs, box+12EVA; 2 x8-170.


DB preachers; 2 x8-DB+15kgs.
Overhead band extensions; 2 x20-purple band.
Neck extensions from floor; 2 x8-40kgs@RIR2,
Mind muscle superset.



Daily walks
2 x30min
 
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DL focused day

111.9

10min wake-up walk, knees up marching and heel touches.


DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 250. Way more fatigued than I realised. 260 barely budging an inch. Hamstrings are shot to shit.

Back offs; 1 x1-230. 2 x1-220.


SG Seated DLs, box+12 EVA; 2 x8-170. Whether or not I can run this as SG while trying to hit high intensity DLs remains to be seen.


Zercher SQ, sleeves; 2 x5-100.


CG hypers, #8 50deg; 2 x3-130.


Leg extensions; 2 x15-45.
Leg curls; 2 x8-40. Back to flat, preferred this as it emphasis is on the knee-‘end’.
Flat crunches; 2 x10-bw+10kg plate behind head.
Mind-muscle superset.


Daily walks
2 x30min
 
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Bench focused day

111.9 Lowe back fatigue is severe. I think the ‘SG’ may get dropped off seated DLs, will use Thursday as a barometer.

Gut starting to calm down after pushing FODMAP limits over the weekend.

5min wake-up walk


Bench to max, pinkies on rings; 1 x10-70. 1 x1-110, 120, 130@8.5 speed. Definitely improving week-on-week. Will start improve the pause now.

Back off doubles -15%; 5 x2-112.5RIR@2, @2, @1.5, @2, @2.


Chin-ups to heavy single; 1 x5-bw. 1 x1-bw+20kgs, bw+40kgs@9 speed. Very strong single. Some proper fat loss and this will climb soon.

Back off doubles -15%; 5 x2-bw+25kgsRIR@2, @2, @2, @1, @1.


DL to moderate triple, slightly closer || stance; 1 x3-170, 200, 220@7 speed. Not sure if will stick with this slot. It’s largely just some technique reinforcement.


CG bench; 1 x6-100RIR@2, 1 x5-100RIR@1.


WG chin-ups; 2 x9-bwRIR@1, @1.


Standing banded abs; 2 x20-IE blue band. Prefer the plate version, feel like I lose half the strength curve on the band.




Daily walks
 
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