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2016 Log
- Thread starter Jester
- Start date
Max effort lower
104.6 all sorts of fatigue feelings this morning. A big day yesterday, under slept a bit, illness recovery, daylight savings adjustment…the works.
5min walk
Standing jumps; 1 x10-bw.
CB squats; 1 x10-20.
Hypers; 1 x10-bw.
Sit-ups; 1 x10-bw.
DL to max; 1 x5-70, 120. 1 x1-170, 200, 220, 250, 260, 270. Nailed it, with kg’s to spare. Fucking stoked about this. Stance was close with slight opening of the toes to enable hips. 250 felt shit, 260 pretty good and 270 was the best of the lot. Slack pull damn near lifted the weight off itself. Slipping in my shoes (they’re old), so I pivoted to just socks.
Back offs, 4x4@75%ME; 4 x4-200.
CB squat to max triple; 1 x1-120. 1 x3-150. The left knee still isn’t quite back to normal. It’s that familiar feeling of something needing to snap back into the correct place.
Back offs, 4x4@75%ME; 4 x4-120.
SG BB hypers; 4 x8-105.
Sit-ups, plate behind head; 4 x7-bw+25kg.
Supersetted.
Belt squats, oly shoes; 3 x15-115. Working through the inflammation.
Hanging leg raises; 3 x10-bw. Focusing on the ‘crunch’ cue.
Supersetted.
Step-ups with vest, high box oly shoes; 1 x10-bw+20kg.
A fantastic session. The only thing to work on was that I wasted time in my head getting 250 moving, probably nearly an extra 10minutes overall. Glad I decided to go for 260, which fed the 270.
I may do step ups just holding the plates to save on time, or even as just body weight but cluster a bunch of sets into 3-4minutes.
Hoping my knee to sort itself out over this week.
Daily walks
1 x30min
3 x15min
104.6 all sorts of fatigue feelings this morning. A big day yesterday, under slept a bit, illness recovery, daylight savings adjustment…the works.
5min walk
Standing jumps; 1 x10-bw.
CB squats; 1 x10-20.
Hypers; 1 x10-bw.
Sit-ups; 1 x10-bw.
DL to max; 1 x5-70, 120. 1 x1-170, 200, 220, 250, 260, 270. Nailed it, with kg’s to spare. Fucking stoked about this. Stance was close with slight opening of the toes to enable hips. 250 felt shit, 260 pretty good and 270 was the best of the lot. Slack pull damn near lifted the weight off itself. Slipping in my shoes (they’re old), so I pivoted to just socks.
Back offs, 4x4@75%ME; 4 x4-200.
CB squat to max triple; 1 x1-120. 1 x3-150. The left knee still isn’t quite back to normal. It’s that familiar feeling of something needing to snap back into the correct place.
Back offs, 4x4@75%ME; 4 x4-120.
SG BB hypers; 4 x8-105.
Sit-ups, plate behind head; 4 x7-bw+25kg.
Supersetted.
Belt squats, oly shoes; 3 x15-115. Working through the inflammation.
Hanging leg raises; 3 x10-bw. Focusing on the ‘crunch’ cue.
Supersetted.
Step-ups with vest, high box oly shoes; 1 x10-bw+20kg.
A fantastic session. The only thing to work on was that I wasted time in my head getting 250 moving, probably nearly an extra 10minutes overall. Glad I decided to go for 260, which fed the 270.
I may do step ups just holding the plates to save on time, or even as just body weight but cluster a bunch of sets into 3-4minutes.
Hoping my knee to sort itself out over this week.
Daily walks
1 x30min
3 x15min
Last edited:
Max effort upper;
103.9 I was sweating and too warm overnight, feeling off as a result but also just a bit dehydrated/clammy. Not enough to derail the session though.
Weighted chin-ups; 1 x10-bw. 2 x5-bw+30kg. 3 x4-bw+30kg.
Gave two plates a go but I didn’t have it today. I’m going to try and build up volume at a genuine RIR1-2 and stay away from failure while worrying less about per set-rep count, as that seems to destroy the arms and leave me stuffed for the next session a few days later.
CG bench; 1 x10-70. 1 x1-110, 120, 130. Cut it 1-2cm short of touching but wanted to ride the stretch reflex. Really happy with the max and I’ll work further on the ROM before moving forward with weight. Hopefully a sign that 140 is begging for the wide grip.
Back offs; 2 x3-110.
Sit-ups, plate behind head, volume; 1 x10-bw. 3 x15-bw+15kg. 3 work sets felt like enough today.
Giant set.
Seated deadlifts, versa’s when hook is too slippery; 3 x6-200. Hook; 4 reps, 2 reps, 2 reps.
CG bench back offs cont.; 2 x3-110.
Supersetted.
Seal rows; 3 x5-100. I’m out of practice for heavy loads but these are coming back in. Maybe in the primary heavy slot and put vertical pulling into pure 8-12 range volume for now.
Bench, feet up, pinkies on rings, volume; 1 x10, 9, 6-90. I failed on the 10th rep of 2nd set, and didn’t have much left for the third, didn’t push it.
Supersetted.
WG neutral pull-ups, versa’s; 1 x10-bw. 2 x10-bw+10kg.
Skullcrushers; 2 x10-40. Closer grip inside the knurling seemed to be the best position for triceps more than elbows.
Band pressdowns; 2 x failure, red band per hand.
Supersetted.
Daily walks
3 x15min
End of day
GPP CG chin-ups; 8 x10
Band pressdowns; 8 xfailure
Supersetted 15min
103.9 I was sweating and too warm overnight, feeling off as a result but also just a bit dehydrated/clammy. Not enough to derail the session though.
Weighted chin-ups; 1 x10-bw. 2 x5-bw+30kg. 3 x4-bw+30kg.
Gave two plates a go but I didn’t have it today. I’m going to try and build up volume at a genuine RIR1-2 and stay away from failure while worrying less about per set-rep count, as that seems to destroy the arms and leave me stuffed for the next session a few days later.
CG bench; 1 x10-70. 1 x1-110, 120, 130. Cut it 1-2cm short of touching but wanted to ride the stretch reflex. Really happy with the max and I’ll work further on the ROM before moving forward with weight. Hopefully a sign that 140 is begging for the wide grip.
Back offs; 2 x3-110.
Sit-ups, plate behind head, volume; 1 x10-bw. 3 x15-bw+15kg. 3 work sets felt like enough today.
Giant set.
Seated deadlifts, versa’s when hook is too slippery; 3 x6-200. Hook; 4 reps, 2 reps, 2 reps.
CG bench back offs cont.; 2 x3-110.
Supersetted.
Seal rows; 3 x5-100. I’m out of practice for heavy loads but these are coming back in. Maybe in the primary heavy slot and put vertical pulling into pure 8-12 range volume for now.
Bench, feet up, pinkies on rings, volume; 1 x10, 9, 6-90. I failed on the 10th rep of 2nd set, and didn’t have much left for the third, didn’t push it.
Supersetted.
WG neutral pull-ups, versa’s; 1 x10-bw. 2 x10-bw+10kg.
Skullcrushers; 2 x10-40. Closer grip inside the knurling seemed to be the best position for triceps more than elbows.
Band pressdowns; 2 x failure, red band per hand.
Supersetted.
Daily walks
3 x15min
End of day
GPP CG chin-ups; 8 x10
Band pressdowns; 8 xfailure
Supersetted 15min
Last edited:
Volume lower
105.0 intentionally loaded up on carbs and salt yesterday. Feeling a bit sluggish while I return into a bette walking and lower-GPP discipline.
5min
Standing jumps; 1 x10-bw.
Hypers; 1 x10-bw.
SSB squats; 1 x10-32.
Sit-ups; 1 x10-bw.
DL to max; 1 x5-70, 120. 1 x1-170, 200, 220, 250. Slack pull isn’t as explosive today and I decided to call it there. Probably still modestly fatigued at peak strength from Monday. Wanted to save the time for the workout rather than spend another 10mins aiming for 270 again.
Back offs, 4x4@75% max; 4 x4-200. Only the last set felt right. I think I wasn’t opening up the shoulders enough and was squatting too much without the initial pull.
SSB squats, oly shoes, clustered triples; 1 x3-82. 6 x3–132. Elevated heel feels better for the knee right now so I’ll continue with it.
SSB GMs, beltless; 2 x8-132
Sit-ups, plate behind head; 2 x7-bw+20kg.
Supersetted.
Belt squats, oly shoes; 3 x10-125. Doing these with a significant quad focus and slight pause at the bottom on each rep.
SG axle hypers, volume; 3 x20-80. Load bump next week.
Supersetted.
Pendlay rows, clustered triples; 8 x3-100.
Two hours of awesome.
Daily walks
2 x30min
1 x15min
105.0 intentionally loaded up on carbs and salt yesterday. Feeling a bit sluggish while I return into a bette walking and lower-GPP discipline.
5min
Standing jumps; 1 x10-bw.
Hypers; 1 x10-bw.
SSB squats; 1 x10-32.
Sit-ups; 1 x10-bw.
DL to max; 1 x5-70, 120. 1 x1-170, 200, 220, 250. Slack pull isn’t as explosive today and I decided to call it there. Probably still modestly fatigued at peak strength from Monday. Wanted to save the time for the workout rather than spend another 10mins aiming for 270 again.
Back offs, 4x4@75% max; 4 x4-200. Only the last set felt right. I think I wasn’t opening up the shoulders enough and was squatting too much without the initial pull.
SSB squats, oly shoes, clustered triples; 1 x3-82. 6 x3–132. Elevated heel feels better for the knee right now so I’ll continue with it.
SSB GMs, beltless; 2 x8-132
Sit-ups, plate behind head; 2 x7-bw+20kg.
Supersetted.
Belt squats, oly shoes; 3 x10-125. Doing these with a significant quad focus and slight pause at the bottom on each rep.
SG axle hypers, volume; 3 x20-80. Load bump next week.
Supersetted.
Pendlay rows, clustered triples; 8 x3-100.
Two hours of awesome.
Daily walks
2 x30min
1 x15min
Last edited:
Upper volume and lower GPP
105.3 big salt intake yesterday, second day in a row but still would prefer it to come down sooner rather than later
Weighted CG neutral pull-ups; 1 x10-bw. 5 x8-bw+15kg.
Bench, index on rings; 1 x10-70. 5 x9-100. Took a while to find the right shelf position but the last set was perfect.
Sit-ups, plate behind head; 1 x10-bw. 5 x15-bw+15kg.
Giant set. Tried to do a sort of, ‘suspended crunch’ on the last set. Didn’t really work out.
Seal rows, volume; 3 x10-80.
CG bench, feet up, volume; 3 x15-70.
Supersetted.
Seated deadlifts, box+six mats; 3 x20-170. Sitting more upright and starting with the bar closer to hips has made a world of difference.
Band pressdowns; 3 x25-green band failure. These seems to be the panacea to match volume on vertical pulling.
Supersetted.
GPP EMOM SSB split squats, only shoes; 4 x10-32kg.
GPP EMOM Reverse SSB split squats, only shoes; 2 x10-32kg
Neck extensions; missed these due to GPP SSB work getting the time.
Solid session under really muggy and humid conditions.
The split squats were a winner and I might try to throw in some more later on. Will stick to 10 reps and bump the load to keep hypertrophy going. Free thoracic work too.
Daily walks
2 x20min
End of day
GPP CG chin-ups; 4 x11-bw
Criss-cross band pressdowns; 4 x20-red band.
Supersetted.
105.3 big salt intake yesterday, second day in a row but still would prefer it to come down sooner rather than later
Weighted CG neutral pull-ups; 1 x10-bw. 5 x8-bw+15kg.
Bench, index on rings; 1 x10-70. 5 x9-100. Took a while to find the right shelf position but the last set was perfect.
Sit-ups, plate behind head; 1 x10-bw. 5 x15-bw+15kg.
Giant set. Tried to do a sort of, ‘suspended crunch’ on the last set. Didn’t really work out.
Seal rows, volume; 3 x10-80.
CG bench, feet up, volume; 3 x15-70.
Supersetted.
Seated deadlifts, box+six mats; 3 x20-170. Sitting more upright and starting with the bar closer to hips has made a world of difference.
Band pressdowns; 3 x25-green band failure. These seems to be the panacea to match volume on vertical pulling.
Supersetted.
GPP EMOM SSB split squats, only shoes; 4 x10-32kg.
GPP EMOM Reverse SSB split squats, only shoes; 2 x10-32kg
Neck extensions; missed these due to GPP SSB work getting the time.
Solid session under really muggy and humid conditions.
The split squats were a winner and I might try to throw in some more later on. Will stick to 10 reps and bump the load to keep hypertrophy going. Free thoracic work too.
Daily walks
2 x20min
End of day
GPP CG chin-ups; 4 x11-bw
Criss-cross band pressdowns; 4 x20-red band.
Supersetted.
Last edited:
Max effort lower
104.9 left knee is really pissy today
Standing jumps; 1 x10-bw.
Hypers; 1 x10-bw.
CB squats; 1 x10-20.
Sit-ups; 1 x10-bw.
DL to max; 1 x5-70, 120. 1 x1-170, 220, 250, 270. Felt good, not an absolute max and there might’ve been an extra 10kg there, definitely an extra 5. Encouraging to get this back to back without a week or two in between.
Back offs, 4x4@75% max; 3 x4-200.
CB squat to max; 1 x5-70. 1 x1-120, 160. Not to depth, probably about 3/4 or two inches high. The left patella wasn’t going to permit things all the way. I mainly wanted to feel the load on my back and move with it, as much as anything.
Back offs, 4x4@75% max; 4 x4-120. Uncomfortable but got better as I focused on opening up the glutes more and minimising knee travel.
SG axle hypers, 50deg, #6; 3 x7-110. It’s significantly quieter on the makeshift axle to load 110 than 105 using the e plates I have, so I made an extra jump. Trying to complete the set on one breath&brace, with a slight hold at the bottom to arrest momentum.
Sit-ups, plate behind head; 3 x8-bw+25kg. I’m trying do these holding my abs in a semi-crunched position and then move through the hips. Makes for an intense feeling, will see if it has any noticeable impact upon hypertrophy or strength.
Supersetted.
Belt squats, oly shoes, quad focus; 2 x10-125. Did these very carefully on account of the left knee.
GPP step ups, high box, oly shoes; 8 x10-bw. About 30-45s apart. These just make everything feel better and good, I think I’ll add them into my warmup over the jumping. I might try to increase the height by 1-2inches as well and then add 5-10kg using the vest. About 12-15mins work, and it’ll stay in moving forward. It’s been too long since my quads had this kind of attention.
Daily walks
2 x30min
104.9 left knee is really pissy today
Standing jumps; 1 x10-bw.
Hypers; 1 x10-bw.
CB squats; 1 x10-20.
Sit-ups; 1 x10-bw.
DL to max; 1 x5-70, 120. 1 x1-170, 220, 250, 270. Felt good, not an absolute max and there might’ve been an extra 10kg there, definitely an extra 5. Encouraging to get this back to back without a week or two in between.
Back offs, 4x4@75% max; 3 x4-200.
CB squat to max; 1 x5-70. 1 x1-120, 160. Not to depth, probably about 3/4 or two inches high. The left patella wasn’t going to permit things all the way. I mainly wanted to feel the load on my back and move with it, as much as anything.
Back offs, 4x4@75% max; 4 x4-120. Uncomfortable but got better as I focused on opening up the glutes more and minimising knee travel.
SG axle hypers, 50deg, #6; 3 x7-110. It’s significantly quieter on the makeshift axle to load 110 than 105 using the e plates I have, so I made an extra jump. Trying to complete the set on one breath&brace, with a slight hold at the bottom to arrest momentum.
Sit-ups, plate behind head; 3 x8-bw+25kg. I’m trying do these holding my abs in a semi-crunched position and then move through the hips. Makes for an intense feeling, will see if it has any noticeable impact upon hypertrophy or strength.
Supersetted.
Belt squats, oly shoes, quad focus; 2 x10-125. Did these very carefully on account of the left knee.
GPP step ups, high box, oly shoes; 8 x10-bw. About 30-45s apart. These just make everything feel better and good, I think I’ll add them into my warmup over the jumping. I might try to increase the height by 1-2inches as well and then add 5-10kg using the vest. About 12-15mins work, and it’ll stay in moving forward. It’s been too long since my quads had this kind of attention.
Daily walks
2 x30min
Last edited:
Max effort upper
104.2
Seal rows, versa’s; 1 x10-70. 4 x3-110. Forearms are slightly limiting me here but I feel like getting back into these regularly will also help. Reps before load for a while.
Bench, index on rings; 1 x10-70. 1 x1-110, 120, 130, 140. It didn’t quite touch but I wanted the win for pressing it back up and will work on a competition touch as things continue. Stoked with this, the first time I’m back to three plates in a very long time.
Back offs; 1 x5-110.
Sit-ups, plate behind head, volume; 1 x10-bw. 4 x15-bw+15kg. Bent legs really didn’t feel comfortable on my back so I ditched it after one set.
Giant set.
Weighted chin-ups; 3 x6-bw+20kg. Looking to move this load to 8-10reps with RIR2.
Bench, back offs cont.; 3 x5-110.
Supersetted.
Seated deadlifts, versa’s; 3 x6-200.
CG bench, feet up, volume; 3 x10-80.
Supersetted.
GPP WG pull-ups, versa’s; 8 x5-bw. Mimicking the GPP step-ups to see what happens. Will go for 6 reps each set next time. About 15-30s between sets while I packed up the rest. Using Brian Alsruhe’s, “Not today bear!” cue to make sure the body is doing the work and not just the arms.
Neck extensions; 1 x25, 20-25kg.
Band pressdowns; 2 x40-red band per hand.
Supersetted.
Happy with the session, a good starting point for minor changes being implemented. Versa’s in use to give the tendons some time to recover without sacrificing back volume.
Daily walks
2 x30min
104.2
Seal rows, versa’s; 1 x10-70. 4 x3-110. Forearms are slightly limiting me here but I feel like getting back into these regularly will also help. Reps before load for a while.
Bench, index on rings; 1 x10-70. 1 x1-110, 120, 130, 140. It didn’t quite touch but I wanted the win for pressing it back up and will work on a competition touch as things continue. Stoked with this, the first time I’m back to three plates in a very long time.
Back offs; 1 x5-110.
Sit-ups, plate behind head, volume; 1 x10-bw. 4 x15-bw+15kg. Bent legs really didn’t feel comfortable on my back so I ditched it after one set.
Giant set.
Weighted chin-ups; 3 x6-bw+20kg. Looking to move this load to 8-10reps with RIR2.
Bench, back offs cont.; 3 x5-110.
Supersetted.
Seated deadlifts, versa’s; 3 x6-200.
CG bench, feet up, volume; 3 x10-80.
Supersetted.
GPP WG pull-ups, versa’s; 8 x5-bw. Mimicking the GPP step-ups to see what happens. Will go for 6 reps each set next time. About 15-30s between sets while I packed up the rest. Using Brian Alsruhe’s, “Not today bear!” cue to make sure the body is doing the work and not just the arms.
Neck extensions; 1 x25, 20-25kg.
Band pressdowns; 2 x40-red band per hand.
Supersetted.
Happy with the session, a good starting point for minor changes being implemented. Versa’s in use to give the tendons some time to recover without sacrificing back volume.
Daily walks
2 x30min
Last edited:
Volume lower;
104.5
5min walk
Step-ups; 1 x10-bw
Hypers: 1 x10-bw
Sit-ups; 1 x10-bw
DL to max; 1 x5-70, 120. 1 x1-170, 220, 250, 270. 250 form was a bit segmented, 270 was fucking sweet though. Twice in a week feels really satisfying.
Back offs, 4x4@75%max; 4 x4-200.
SSB squats, only shoes, clustered triples; 1 x3-82. 6 x3-132. A close stance with the toes outwards, looking in front and not fixating on a given visual reference point seems to be best for my knee and generally staying upright and balanced. 5kg bump next week.
SG axle hypers, 50deg, #6, versa’s; 4 x12-100. Hit RIR0 on the final rep of set 4.
Sit-ups, plate behind head; 4 x8-bw+25kg.
Supersetted.
Belt squats, wide, volume; 3 x15-75. Seems sensible to have some degree of wide stance leg and hip work, and narrow stance was too much on the knee.
SG bent over rows, DL stance, volume, versa’s; 3 x15-70. Holding a fully tucked and rounded, static position. These felt great.
Supersetted. Going to take sets to 20 reps and then back down to 15 with each load bump and work back up to 20 etc.
GPP step-ups, high box+2, oly shoes; 6 x10-bw. I loaded the vest beforehand but was absolutely fucked from the volume so far, so increased ROM instead. SSB split squats tomorrow will get a load bump, and I’ll add the vest on Monday.
Fantastic session, lots of reaffirmation about the structure and exercise selections. Now it’s just a matter of continuing to progress through consistency.
Daily walks
1 x30min
Too much weather obstruction
Lunchtime
45deg Nordic’s, #3, 35deg; 5 x10-bw. Not quite the real deal but getting there. I have some ideas to make them harder and closer to parallel before taking the plunge. This might be a game changer for knee-end hamstring strength and in general.
104.5
5min walk
Step-ups; 1 x10-bw
Hypers: 1 x10-bw
Sit-ups; 1 x10-bw
DL to max; 1 x5-70, 120. 1 x1-170, 220, 250, 270. 250 form was a bit segmented, 270 was fucking sweet though. Twice in a week feels really satisfying.
Back offs, 4x4@75%max; 4 x4-200.
SSB squats, only shoes, clustered triples; 1 x3-82. 6 x3-132. A close stance with the toes outwards, looking in front and not fixating on a given visual reference point seems to be best for my knee and generally staying upright and balanced. 5kg bump next week.
SG axle hypers, 50deg, #6, versa’s; 4 x12-100. Hit RIR0 on the final rep of set 4.
Sit-ups, plate behind head; 4 x8-bw+25kg.
Supersetted.
Belt squats, wide, volume; 3 x15-75. Seems sensible to have some degree of wide stance leg and hip work, and narrow stance was too much on the knee.
SG bent over rows, DL stance, volume, versa’s; 3 x15-70. Holding a fully tucked and rounded, static position. These felt great.
Supersetted. Going to take sets to 20 reps and then back down to 15 with each load bump and work back up to 20 etc.
GPP step-ups, high box+2, oly shoes; 6 x10-bw. I loaded the vest beforehand but was absolutely fucked from the volume so far, so increased ROM instead. SSB split squats tomorrow will get a load bump, and I’ll add the vest on Monday.
Fantastic session, lots of reaffirmation about the structure and exercise selections. Now it’s just a matter of continuing to progress through consistency.
Daily walks
1 x30min
Too much weather obstruction
Lunchtime
45deg Nordic’s, #3, 35deg; 5 x10-bw. Not quite the real deal but getting there. I have some ideas to make them harder and closer to parallel before taking the plunge. This might be a game changer for knee-end hamstring strength and in general.
Last edited:
Volume upper and GPP lower
104.5 had a tonne of extra food yesterday, so happy to see this sub-105, even if it would have been just temporary gut volume for the most part. A bit of inflammation in the shoulders today, once again down to sleeping position.
Weighted chin-ups; 1 x10-bw. 4 x8-bw+15lg.
Bench, index on rings; 1 x10-70. 4 x9-100.
Hanging leg raises; 4 x10-bw. Not feeling these, they feel as though they might undo the lower back recovery and strength work I’ve done. Possibly single-leg alternating would be viable.
Giant set
Meadows rows, DL stance, volume; 3 x15-20kg.
CG bench, volume; 3 x13-70.
Supersetted.
Seated deadlifts; 3 x15-170.
Band pressdowns; 3 x30-red band per hand.
Supersetted.
Had to do these quicker than I’d have liked due to being cut short.
Hatfield SSB split squats GPP; 5 x10-42kg. Ideally 8-10 sets when not cut short. Technique continues to improve, though still a way to go.
Neck extensions; missed out on time.
Supersetted.
Daily walks
2 x30min
104.5 had a tonne of extra food yesterday, so happy to see this sub-105, even if it would have been just temporary gut volume for the most part. A bit of inflammation in the shoulders today, once again down to sleeping position.
Weighted chin-ups; 1 x10-bw. 4 x8-bw+15lg.
Bench, index on rings; 1 x10-70. 4 x9-100.
Hanging leg raises; 4 x10-bw. Not feeling these, they feel as though they might undo the lower back recovery and strength work I’ve done. Possibly single-leg alternating would be viable.
Giant set
Meadows rows, DL stance, volume; 3 x15-20kg.
CG bench, volume; 3 x13-70.
Supersetted.
Seated deadlifts; 3 x15-170.
Band pressdowns; 3 x30-red band per hand.
Supersetted.
Had to do these quicker than I’d have liked due to being cut short.
Hatfield SSB split squats GPP; 5 x10-42kg. Ideally 8-10 sets when not cut short. Technique continues to improve, though still a way to go.
Neck extensions; missed out on time.
Supersetted.
Daily walks
2 x30min
Last edited:
Upper hypertrophy day
104.3
GPP CG neutral pull-ups, versa’s; 3 x15, 5 x10-bw.
GPP push-ups; 3 x15, 5 x10-bw.
Supersetted.
Reverse curls, axle; 3 x20-20kg.
Band overhead extensions; 3 x25-red band per hand.
BB front raises; 3 x15-20kg.
Giant set.
A nice little session that hopefully pays off in the long run for fitness, conditioning and the extra volume work I need on lagging-upper. I want to fit in GPP WG pull-ups but Friday is probably best.
Daily walks
1 x45min
1 x30min
104.3
GPP CG neutral pull-ups, versa’s; 3 x15, 5 x10-bw.
GPP push-ups; 3 x15, 5 x10-bw.
Supersetted.
Reverse curls, axle; 3 x20-20kg.
Band overhead extensions; 3 x25-red band per hand.
BB front raises; 3 x15-20kg.
Giant set.
A nice little session that hopefully pays off in the long run for fitness, conditioning and the extra volume work I need on lagging-upper. I want to fit in GPP WG pull-ups but Friday is probably best.
Daily walks
1 x45min
1 x30min
Last edited:
Max effort lower
104.8 low level fatigue from busy day yesterday, getting ready to move house in two months. Big carb and salt feed at dinner. Scale going back and forth between 105.1 and 104.8 (digital). This morning is the first time since Thursday afternoon that I haven’t felt restrictive DOMS in my hamstrings from the 45degree nordics.
5min walk
Step-ups; 1 x10-bw
Hypers; 1 x10-bw
Sit-ups; 1 x10-bw
DL to max; 1 x5-70, 120. 1 x1-170, 220, 250, 270. I probably shouldn’t have pulled the 270 today but it’s good for me mentally, in a twisted way. RPE10 to break it but once it moved, my brace and back held. On the first attempt my hips were too low and was too far forward, got it on the 2nd.
Back offs, 4x4@75%max; 4 x4-200.
CB squat to max, oly shoes; 1 x5-70. 1 x1-120, 170. I probably needed an extra inch of depth here, which will come with time and confidence.
SG axle hypers, #6, 50deg; 4 x8-110. Definitely feeling the fatigue from the 45deg-nordics on these.
Sit-ups, plate behind head; 4 x8-bw+25kg.
Supersetted.
GPP step-ups, high box, with vest; 6 x10-bw+10kg.
Hanging leg raise, alternating legs; 1 x10-bw. One set felt like enough.
Daily walks
2 x30min
104.8 low level fatigue from busy day yesterday, getting ready to move house in two months. Big carb and salt feed at dinner. Scale going back and forth between 105.1 and 104.8 (digital). This morning is the first time since Thursday afternoon that I haven’t felt restrictive DOMS in my hamstrings from the 45degree nordics.
5min walk
Step-ups; 1 x10-bw
Hypers; 1 x10-bw
Sit-ups; 1 x10-bw
DL to max; 1 x5-70, 120. 1 x1-170, 220, 250, 270. I probably shouldn’t have pulled the 270 today but it’s good for me mentally, in a twisted way. RPE10 to break it but once it moved, my brace and back held. On the first attempt my hips were too low and was too far forward, got it on the 2nd.
Back offs, 4x4@75%max; 4 x4-200.
CB squat to max, oly shoes; 1 x5-70. 1 x1-120, 170. I probably needed an extra inch of depth here, which will come with time and confidence.
SG axle hypers, #6, 50deg; 4 x8-110. Definitely feeling the fatigue from the 45deg-nordics on these.
Sit-ups, plate behind head; 4 x8-bw+25kg.
Supersetted.
GPP step-ups, high box, with vest; 6 x10-bw+10kg.
Hanging leg raise, alternating legs; 1 x10-bw. One set felt like enough.
Daily walks
2 x30min
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Max effort upper
104.1
Seal rows, gorilla grip; 1 x10-70. 1 x4-110. 4 x6-100. 110 isn’t there yet.
Bench, pinkies on rings; 1 x10-70. 1 x1-120, 130. 135 fail. I lifted my head on the 135 and immediately felt like my left pec might stretch off and tear. Weird sensation.
Back offs; 110 fail. 1 x5-70. Stopped at 5 as the pec kept on tightening up (sensation of, at least).
Sit-ups, bent knees, plate behind head; 1 x10-bw. 2 x20-bw+10kg.
Suspended crunches: 1 x10-bw+10kg. 1 x20-bw. Trying to mimic a GHD crunch here.
Giant set.
Weighted chin-ups; 3 x6-bw+20kg.
Back offs cont.; skipped something here, just to allow for the pec to calm down.
Supersetted.
Seated deadlifts; 3 x7-200.
CG bench, feet up, volume; Push-ups; 3 x15-bw. Pivot to these, felt reasonable. Full ROM and no pain.
Supersetted.
GPP WG pull-ups; 8 x6-bw. Not today bear.
Neck extensions; 1 x25, 20-25kg.
Band pressdowns; 1 x40, 30-red band per hand.
Supersetted.
Daily walks
104.1
Seal rows, gorilla grip; 1 x10-70. 1 x4-110. 4 x6-100. 110 isn’t there yet.
Bench, pinkies on rings; 1 x10-70. 1 x1-120, 130. 135 fail. I lifted my head on the 135 and immediately felt like my left pec might stretch off and tear. Weird sensation.
Back offs; 110 fail. 1 x5-70. Stopped at 5 as the pec kept on tightening up (sensation of, at least).
Sit-ups, bent knees, plate behind head; 1 x10-bw. 2 x20-bw+10kg.
Suspended crunches: 1 x10-bw+10kg. 1 x20-bw. Trying to mimic a GHD crunch here.
Giant set.
Weighted chin-ups; 3 x6-bw+20kg.
Back offs cont.; skipped something here, just to allow for the pec to calm down.
Supersetted.
Seated deadlifts; 3 x7-200.
CG bench, feet up, volume; Push-ups; 3 x15-bw. Pivot to these, felt reasonable. Full ROM and no pain.
Supersetted.
GPP WG pull-ups; 8 x6-bw. Not today bear.
Neck extensions; 1 x25, 20-25kg.
Band pressdowns; 1 x40, 30-red band per hand.
Supersetted.
Daily walks
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Volume lower
104.9 carrying a big food load in my gut sue to intentional carb up yesterday. Elbows feeling pretty good after the arm work yesterday, albeit just a starting point.
5min walk
Step ups; 1 x10-bw.
Hypers; 1 x10-bw.
Sit-ups; 1 x10-bw.
DL to max; 1 x5-70. 1 x1-120, 170, 220, 240, 260, 280. Stoked with this. I decided this was my peak weight yesterday and kept myself in a good head space. Still some kg’s in the tank. Had to make sure I didn’t lift my head during the lift and fuck up my QL/s again. Felt a lot easier than Monday’s 270.
Back offs, 4x4@75% max; 4 x4-200.
SSB squats, oly shoes, clustered triples; 1 x3-82. 5 x3-137. Doing these very narrow ala Lya PL, which seems to keep everything happier and more stable.
SG axle hypers, #6 50deg, volume; 3 x100-13.
Sit-ups, plate behind head; 3 x7-25kg.
Supersetted.
Belt squats, wide; 3 x15-75. Trying to do a pendulum-lotion and push back through the ground.
SG Turtle shell rows; 3 x12-75. Need to hold onto body position here and not let bar momentum translate into torso movement quite so much.
Supersetted.
GPP Step ups with weighted vest, high box; 3 x10-bw+10kg. 4 x10-bw. I’ll stick with bw for these on Thursday’s, but add some ROM back and leave the vest for Monday’s. Will aim for 10 by 10 and short breaks at bw.
Daily walks
2 x30min
Lunch time
45deg nordics; 4x10-bw.
104.9 carrying a big food load in my gut sue to intentional carb up yesterday. Elbows feeling pretty good after the arm work yesterday, albeit just a starting point.
5min walk
Step ups; 1 x10-bw.
Hypers; 1 x10-bw.
Sit-ups; 1 x10-bw.
DL to max; 1 x5-70. 1 x1-120, 170, 220, 240, 260, 280. Stoked with this. I decided this was my peak weight yesterday and kept myself in a good head space. Still some kg’s in the tank. Had to make sure I didn’t lift my head during the lift and fuck up my QL/s again. Felt a lot easier than Monday’s 270.
Back offs, 4x4@75% max; 4 x4-200.
SSB squats, oly shoes, clustered triples; 1 x3-82. 5 x3-137. Doing these very narrow ala Lya PL, which seems to keep everything happier and more stable.
SG axle hypers, #6 50deg, volume; 3 x100-13.
Sit-ups, plate behind head; 3 x7-25kg.
Supersetted.
Belt squats, wide; 3 x15-75. Trying to do a pendulum-lotion and push back through the ground.
SG Turtle shell rows; 3 x12-75. Need to hold onto body position here and not let bar momentum translate into torso movement quite so much.
Supersetted.
GPP Step ups with weighted vest, high box; 3 x10-bw+10kg. 4 x10-bw. I’ll stick with bw for these on Thursday’s, but add some ROM back and leave the vest for Monday’s. Will aim for 10 by 10 and short breaks at bw.
Daily walks
2 x30min
Lunch time
45deg nordics; 4x10-bw.
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Volume lower and GPP lower
104.8 feeling a bit bloated and heavy in the gut but vascularity and visual body fat seems to be more or less unchanging these days.
Weighted 45-V chin-ups; 1 x10-bw. 5 x11-bw+10kg.
CG bench; 1 x10-60. 5 x10-70. Left pec is a little tight but otherwise ok.
Suspended crunches; 5 x10-bw. Still figuring out positioning and ROM, didn’t feel the need to push failure today.
Giant set.
Upright axle rows; 2 x10-50. Starting weight, felt good.
Meadows rows; 2 x12-30. Load bump and increased ROM on last week due to using smaller diameter plates.
JM press; 2 x15-40.
Giant set. This felt really good. I didn’t go to three circuits as I wanted to make sure I left time aside for the rest, but I should be able to get a third in with tightening up equipment setup.
Seated deadlifts; 3 x12-180.
Band pressdowns; 3 x30-red band per hand.
Supersetted.
GPP Hatfield SSB split squats; 7 x10-42. Probably could have kept going but it was starting to feel a tad too similar to work-set territory. Otherwise all good, technique and cuing continuing to improve.
Overall the pec held up and is probably fine for pushups tomorrow. I’m going to leave Wednesday’s as pure rest after a lot of stiffness and soreness in the arms on my warmup set for chin-ups.
Daily walks
1 x30min
1 x15min
104.8 feeling a bit bloated and heavy in the gut but vascularity and visual body fat seems to be more or less unchanging these days.
Weighted 45-V chin-ups; 1 x10-bw. 5 x11-bw+10kg.
CG bench; 1 x10-60. 5 x10-70. Left pec is a little tight but otherwise ok.
Suspended crunches; 5 x10-bw. Still figuring out positioning and ROM, didn’t feel the need to push failure today.
Giant set.
Upright axle rows; 2 x10-50. Starting weight, felt good.
Meadows rows; 2 x12-30. Load bump and increased ROM on last week due to using smaller diameter plates.
JM press; 2 x15-40.
Giant set. This felt really good. I didn’t go to three circuits as I wanted to make sure I left time aside for the rest, but I should be able to get a third in with tightening up equipment setup.
Seated deadlifts; 3 x12-180.
Band pressdowns; 3 x30-red band per hand.
Supersetted.
GPP Hatfield SSB split squats; 7 x10-42. Probably could have kept going but it was starting to feel a tad too similar to work-set territory. Otherwise all good, technique and cuing continuing to improve.
Overall the pec held up and is probably fine for pushups tomorrow. I’m going to leave Wednesday’s as pure rest after a lot of stiffness and soreness in the arms on my warmup set for chin-ups.
Daily walks
1 x30min
1 x15min
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