Recent content by Jester

  1. J

    2016 Log

    Max effort lower day Missed weigh-in 10min wake-up walk Psoas raises: 1 x15-green shorty band DL to max; 1 x10-70. 1 x5-120, 170. 1 x1-220, 230, 240, 250. Lower back just held on through the slowest point. Feeling a bit out of practice but the zercher work on holiday seems to have paid off a...
  2. J

    2016 Log

    WG pull-ups, clustered; 10 x5-bw. CG neutral pull-ups; 4 x8-bw. CG push-ups; 4 x10-bw. Supersetted.
  3. J

    2016 Log

    Zercher cable squats; 1 x10-31.3. 4 x10-49.9 machine. Zercher cable hinges; 3 x10-40.9 machine. Seated Zercher cable hinges, full ROM; 2 x10-40.9. 2 x10-45.4 machine.
  4. J

    2016 Log

    Zercher cable squats; 1 x10-27.2. 3 x10-45.4 machine. Zercher cable hinges; 3 x10-40.9 machine Seated Zercher cable hinges, full ROM; 4 x10-40.9 machine.
  5. J

    2016 Log

    WG lat pulldowns; 1 x15-54.5. 3 x10-68.1 machine. Seated DB OHP; 1 x15-15kgs per hand. 3 x10-17.5.kgs. WG seated row; 3 x15-68.1. Seated DB OHP; 1 x15-15kgs per hand. 3 x10-17.5.kgs.
  6. J

    2016 Log

    Cable pull throughs; 1 x15-18.2. 3 x15-27.2. Machine. Can go up in load at least one increment. Cable zercher squats; 1 x15-27.2. 3 x15-40.9. Not perfect but better than nothing and better than before. Cable zercher hinges; 1 x 15-27.2. 3 x15-40.9. Found a good groove, nice to be...
  7. J

    2016 Log

    Neutral pull-ups, versa’s; 2 x15, 1 x10-bw. Chest press, 4th hole bar angle, 3rd hole seat angle; 3 x15-49.9 machine Cable abs; 3 x10-40.9 machine. Supersetted. One arm cable rows; 2 x10-40.9 machine. Cable abs; 2 x10-40.9 machine. DB upright rows; 2 x12-15kgs.
  8. J

    2016 Log

    Standing jumps; 1 x10-bw. 2 x10-bw+15kg DB each hand. Will probably have more sets with fewer reps. Focus on the explosive aspect of the jump. DB lunges; 1 x10-15kg, 1 x10-10kg DB each hand. Will add reps to these. Spinal rows; 4 x15-72.6 machine. Lying leg curls; 2 x15-18.2 machine.
  9. J

    2016 Log

    Upper max-stim day 110.0 5min wake-up walk Chin-ups, max-stim protocol; 1 x5-bw. 1 x35-bw+20kgs. Larsen Bench, index on rings; 1 x10-70. 10 x1-110. WG pull-ups, gorilla grip, lean back, clustered; 10 x3-bw.
  10. J

    2016 Log

    Lower speed day 110.5 10min wake-up walk Psoas raises; 1 x15-geeen shorty power band DLs, speed pulls; 3 x1-70, 120, 170. 5 x1-200. Standing jumps; 2 x10-bw+20kgs. SG hypers, #7 50deg; 3 x12-80kg. A bit light. Belt squats, paused, 3 mat deficit, oly shoes; 3 x10-100. Supersetted...
  11. J

    2016 Log

    Max effort upper day 110.8 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135. Still an inch too high without a touch on 135. Back offs, CGBP; 1 x10-70. WG pull-ups, leaning-back; 7 x5-bw. Supersetted. Upright rows, slow tempo, DL grip width...
  12. J

    2016 Log

    Max effort lower and chins day 111.5 but heavier than intending but some of the recent gains are definitely arms and quads, so can’t get too fixated on a raw number. 10min wake-up walk PSOAS raises; 1 x15-green shorty power band DL to max, medium-V stance, ground up; 1 x10-70. 1 x5-120...
  13. J

    2016 Log

    Rest day 110.9 Daily walks 1 x60min
  14. J

    2016 Log

    Rest day 110.5 Daily walks 20min heavy bag conditioning 1 x30min 1 x15min
  15. J

    2016 Log

    Upper volume and lower GPP day 109.8 10min wake-up walk Bench, pinkies on rings; 1 x15-70. 1 x8, 6, 6 -100. Bent over rows, pinkies on rings; 1 x15-70. 3 x8-110. Supersetted. The bent over rows felt really good, maintained torso angle, looking down between heels basically for bench I need to...
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