2016 Log

[Jester]

Upper focused accessories day

Skipped weigh-in, too cold.

10min wake-up walk


Bench, pinkies on rings, PAP single then back offs; 1 x10-70. 1 x1-102.5, 122.5@9speed. Not as springy as I’d like.

Back offs; 8 x3-102.5


WG pull-ups, gorilla grip, PAP single then back offs; 1 x5-bw. 1 x1-bw+15kgs@8.5speed.

Back offs; 8 x3-bw+5kgs.
WG Grenade pull-ups; 1 x3-bw.


OHP, pinkies on rings; 4 x8-50.


CG neutral chin-ups, gorilla grip; 2 x14, 12-bw.


DB preachers; 3 x12-DB+10kgs.
DB OHP; 3 x10-DB+15kgs.
Neck extensions from floor, dead stop, low seat; 3 x11-30kgs.
Supersetted.



Daily walks
3 x30min

 

[Jester]

DL focused day

Skipped weigh-in, too cold.

Lower back feeling very tight, probably from slouching at bad angles on the couch last night. Feeling like I have another round with cold&flu bug coming on too.

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


DL to max, KK stance; 1 x5-70. 1 x1-120, 170, 200, 220 (hook). 10 x1-250.

Absolutely cooked this morning. 270 wasn’t going to happen so didn’t bother attempting.


SG seated DL, box+8EVA; 3 x8-170.


SG hypers, #6 50deg; 3 x8-90. Need to drop back to 80 for these.


Leg extensions; 3 x12-45.
Leg curls; 3 x8-35.
Standing banded abs; skipped these due to setup.
Mind muscle superset.


Not a great session.

Seated DL should probably be a deficit pendlay.

Should have warmed up with abs to loosen the lower back in general.


Daily walks
1 x30min

 

[Jester]

Bench focused day

Skipped weigh-in, too cold.

10min wake-up walk.

Virus kicking my ass again but better than last night at least.


Bench to max, pinkies one inch from rings; 1 x10-70. 1 x1-102.5, 122.5, 132.5@10speed. Not too bad considering how fucked up I am physically.

Back offs@-10%; 8 x1-120@RIR1.


CG chin-ups to heavy single; 1 x5-bw. 1 x1-bw+20kgs, bw+40kgs@9speed. Spicy today.

Back offs@-15%; 4 x3-bw+25kgs@RIR1, @RIR1, @RIR0.5, @RIR0.5.


DL, KK stance, beltless; 1 x120, 170, 200, 220, 250 (hook)@9speed. Driving big toe after the break is going great for me.


Low Incline bench, paused, index to rings; 3 x3-100. Haven’t done this for a while so taking it more modestly on reps today.


High-seated banded crunches, SSB pad; 2 x15-IE blue band.


Daily walks
2 x15min

 

[Jester]

Lower accessories day

Skipped weigh-in, too cold.

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

Banded abs: 1 x20-IE blue band.

DL, beltless, KK stance; 1 x5-70. 1 x1-120, 170, 200, 220, 250 (hook)@9.5speed. Definitely need my CG hypers with a lower back emphasis back in on Monday’s. Grip is the weak link for now but that’s ok.

Back offs; 5 x1-70+IE black shorty bands.


LBBSQ, sleeves; 1 x1-70, 120. 3 x3-150.


Zercher SQ, sleeves; 3 x6-120. Starting to feel very solid and preferred the flats. Will aim for 7 reps across next week.


Zercher hold for time; 70kgs - 3min. Getting more tolerable, hoping for longer next week.


Pendlay rows; 3 x8-100.
Standing pulley abs; 3 x15-55.
Supersetted.


Belt squats, paused, quad focus; 2 x8-130
Standing pulley crunches; 2 x15-55.
Supersetted.


Zercher DLs;


Daily walks