2016 Log

Upper focused assistance day


111.4 work stress continuing to pile up but doing better than last week.

5min knees up marching, 5min wake-up walk


Incline press, pinkies on rings; 1 x10-70. 3 x5-110@8.5, @9, @9.


CG chin-ups, max-stim protocol; 1 x5-bw. 15 x1-bw+25kgs. Shorter spacing and better speed than last week. Probably will set it as a 10-12min time and go by # of completed reps before bumping load. Maybe the min-max thresholds are 15 & 20 reps.


Nightmare DLs, , || stance, 2pump&rep; 1 x1-70, 120, 170. 2 x1-170+IE red shorty bands.


DB preachers; 3 x7-DB+13.75kgs.
Triceps press; 3 x7-60kgs.
Belt squats, knees forward, 6mat deficit; 2 x5-125.
Neck extensions; 2 x20, 1 x15-30kgs.
Giant set.


Daily walks
1 x60min
 
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DL focused day

112.0 right flexor/hip is really unhappy. Just waiting for whatever is out of whack to flip into place. Heavily fatigued from work stress.

5min knees-up marching, 5min wake-up walk


DL to max, || stance; 1 x5-70, 120. 1 x1-170, 220, 230, 240, 250, 260, 270@9.5, This was an inevitable grinder. Never doubted I’d make the rep but it just took a while. Classic endorsement of fatigued state. 280 might be there next week or the following.

Back off set; 1 x4-230@RIR3.


Seated DL, box+6mats&6EVA; 2 x5-230.


Push press, pinkies on rings; 2 x4-70. Will slowly add reps. This is mainly about some extra work at this grip width, and maintaining mobility thru the ROM.


Jefferson curls, 12mats; 2 x8-130.


Leg extensions;2 x15-40.
Leg curls; 2 x12-30.
Sit-ups on bench, legs locked, plate behind head; 2 x10-bw+10kgs.
Giant set.


Daily walks
1 x30min
 
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Bench focused day


111.6 have hit that soldier-on spot.

10min wake-up walk


Bench, pinkies on rings, EMOM clustered singles: 1 x10-70. 1 x3-120. 6 x1-130. Better than last weeks lots of room to improve bar path. Floor press might be worth a sub-in somewhere, even if just for reps.


Chin-ups, EMOM clustered singles; 1 x5-bw. 1 x3-bw+20kgs. 8 x1-bw+40kgs.


Incline press, index on rings; 3 x5-110@8.5, @8.5,
WG Chin-ups; 3 x5-bw+15kgs@9, @9.5,
Supersetted.


Band pressdowns to failure; 1 x16-IE blue band, moderate resistance.
Reverse SSB curls; 1 x10-32-15kgs.
Supersetted.



Daily walks
1 x15min
 
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Lower focused assistance day


111.6

10min wake-up walk


Block pulls, slightly closer || stance, 6-mats, clustered top set; 1 x5-70, 120. 1 x1-170, 220, 250. 6 x1-270. Nice and strong, slightly narrower stance felt good.


SSB SQ, sleeves, clustered triples; 1 x3-82, 132, 162@8, 162@8, 162@8.


BB rows; 4 x5-150.
Dead pin bench, pinkies to rings; 1 x5-70. 3 x3-100.
Supersetted.


CG hypers, #8 50deg; 2 x8-100. Too heavy, back down to 90kgs for rep sessions.
Sit-ups on bench, legs locked, plate behind head; 2 x10-bw+10kgs.
Supersetted.


Daily walks
2 x15min
 
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Upper focused accessories day


Forgot weigh-in

10min wake-up walk


Incline bench, index on rings; 1 x10-70. 3 x5-110@8, @8, @8.5. Load bump to 112.5 next week.


CG chin-ups, max-stim protocol; 1 x5-bw. 15 x1-bw+25kgs. Thinking on the best way to progress this one.


Nightmare DLs, 2pumps&rep; 1 x1-70, 120, 170. 4 x1-170+IE shorty red bands.


DB preachers; 3 x8-DB+13.75kgs.
CG bench press, paused, thumbs to smooth; 3 x6-90.
Belt squats, knees forward, OLY shoes, 6mat deficit; 3 x5-125.
Neck extensions; 3 x20-30kgs.
Giant set.


Daily walks
1 x15min
 
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DL focused day


112.5 brought forward a day due to overnight trip with family tonight. Feels higher, probably due to specific foods yesterday and fairly full gut.

10min wake-up walk


DL to max, slightly closer || stance; 1 x5-70, 120. 1 x1-170, 220 (hook), 230, 240, 250, 260, 270@10 speed. A confident grinder. 280 would’ve been there at similar RPE-speed on another days rest.

Back off set; 1 x4-240. Emphasis on bar bend. Felt reasonably ok.


Seated DL, box+6mats&6EVA; 2 x5-240.


Push press, pinkies to rings; 2 x4-70. Build reps next week.


Jefferson curls, 12 mats; 2 x6-140. Build reps next week.


Leg extensions; 2 x15-40.
Leg curls; 2 x12-30.
Sit-ups on bench, legs locked, plate behind head; 2 x12-bw+10kgs.
Giant set.


Daily walks
2 x15min
 
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Bench focused day


112.2 day one of a 5kg cut objective. Just focusing on calories to begin with. I am exhausted this morning, so will have to moderate expectations on performance due to fatigue impact.

10min wake-up walk


Bench, pinkies to rings, EMOM singles; 1 x10-70. 1 x1–120. 7 x1-130. Springy but didn’t have the recovery today in order to hold a pause.


Chin-ups, EMOM singles; 1 x5-bw. 1 x3-bw+20kgs. 8 x1-bw+40kgs. Best so far. Will consolidate over the next few sessions then bump load.


Incline press, index on rings; 3 x4-112.5@9, @9.5, @10.
WG chin-ups; 3 x5-bw+15kgs@9, @9.5, @10.
Supersetted.


Daily walks
1 x15min
 
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Lower focused accessories day


111.8

5min knees up marching, 5min wake-up walk


Block pulls, closer || stance, 6mats, clustered singles; 1 x5-70, 120. 1 x1-170, 220, 250, 270, 290, 290, 290. The 290s were grindy but delivered the strain-stimulus I need. There may be value in increasing the total volume.


SSB SQ, sleeves, clustered triples; 1 x3-82, 132, 162@7, 162@7, 162@7. 5kg bump next week.


BB rows; 4 x6-150.
Dead bench, midpoint of knurling and rings; 1 x5-70. 3 x3-110.
Supersetted.


CG axle hypers, chin tucked, #8 50deg; 2 x10-90. Felt a bit light, maybe persevering for a few weeks at 100 is better.
Sit-ups on bench, legs locked, plate behind head; 2 x10-bw+15kgs.
Supersetted.


Daily walks
 
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