2016 Log

Heavy day


110.6 carbs and food volume. Trying to still give myself room to grow the legs in particular but not let the waste get out of control. Noticing shirts getting a bit too tight so inevitably I’ll have to properly cut.

Doubled caffeine to make sure I’m not lethargic for the first 45min.

10min wake-up walk


DL, heavy reset-doubles, || stance, mid-narrow; 1 x10-70. 1 x5-120, 170. 1 x1-220, 240. 3 x2-250. Focused on keeping my knee joint in one place, weight and body behind the bar and used a slight leverage and scoop on the slack pull. RIR-1, despite high fatigue.


Bench, index on rings; 1 x10-70. 4 x3-120@9, @8.5, @8.5, @9.5.
Seated DL, box +12 mats; 5 x3-250. I’ve been wanting to go heavier on these for a few weeks and it saves on setup.
Supersetted.


SSB GM, clustered sets; 5 x5-132. Back to 142 next week.


GHD-style sit-ups; 2 x15-bw. Time to add a plate to the chest/behind head.


Daily walks
1 x30min
 
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Volume day


109.5 pivoting towards making this day more about rep volume and work capacity development, which I think will leave me better recovered on the Monday. Plenty of heavy stuff elsewhere. Started 10min behind, slept through the first alarm.

10min wake-up walk


Bench, index on rings; 1 x15-70. 2 x15, 1 x11-90.
WG neutral pull-ups; 3 x15, 1 x11-bw.
Belt squats, mid-narrow; 1 x15-100. 3 x15-120.
Giant set.


SG Axle hypers, continuous, 50deg #7; 3 x15-90.
CG neutral pullover-style chin ups; 3 x12-bw.
Push-ups, natural grip width; 3 x15-bw.
Giant set.


Nordic negatives; 4 x10-bw+green band assisted. For the extra set, I went to 20mats and moved them forward which definitely facilitated better knee extension and therefore flexion on the way back up. I’ll use this setup on Monday.
GHD style sit-ups; 3 x15-bw.
DB curls; 2 x12-DBs+10kg per hand.
Overhead band extensions; 3 x25-purple band.
Giant set.


Widowmaker HB SQ; 1 x70-20. This sucked but I miss having a BB on the back a bit and it’s a nice finisher for a day like this. My bar isn’t particularly well suited given how it spins and worn out knurl but should be fine with the loads I’m using.


Awesome session and timing went well.


Daily walks
1 x30min
 
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Deadlift and bench day


108.8. Right anterior hip again feeling like something is irritated and needs to click back into place. Otherwise doing ok. Quieter Sunday’s wouldn’t hurt but that’s unlikely.

10min wake-up walk


DL to heavy single, mid-close ||, leveraged-scoop cue; 1 x10-70. 1 x5-120, 170. 1 x1-220, 250, 270. Spent way too long trying to get the 270 but I needed it mentally today. Same old story of needing to get my weight back behind the bar at setup.
Back offs, beltless, clustered triples; 3 x3-200. I’ll get 6-8 next session, won’t waste as much time on the max work.


Bench to heavy single, index on rings; 1 x10-70. 1 x1-120, 140@9. Not a perfect touch&pause but that was mainly due to surprise of how much better this felt. Things working well.
Back offs; 2 x3-120@9,9. Second set was shakier form and not as tight. Just need to dial it in a bit.


Weighted chin-ups, clustered singles sets; 1 x5-bw. 1 x3-bw+25kgs. 3 x4-bw+30kgs@9, @9, @9.
Supersetted.


Nordic negatives, 20mats-pad; 3 x10-green band assisted.
GHD-style sit-ups; 3 x20-bw.
Supersetted.


Daily walks
1 x30min
 
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Accessories day


109.8 ate a lot of literally heavy food yesterday, too high in sodium and it made me feel like garbage at day’s end. Maintaining low fat intake though, which is always the key to cutting for me.


10min wake-up walk


Larsen press, index on rings; 1 x10-70. 3 x7-100.
CG chin-ups; 1 x10-bw. 3 x8-bw+10kg.
Belt squats; 1 x20-100. 3 x20-120. Loading the belt higher and getting into a more pendulum-esque stance seemed to help the irritated flexor.
Giant set.
Aim for a rep increase next week on the upper work.


Vest circuit;
WG pull-ups; 3 x5-bw+10kg vest.
Deficit CG pushups; 3 x5-bw+10kg vest.
Step ups, full ROM; 3 x10-bw+10kg vest.
Giant set.


BB rows, shoulder width stance, pinkies on rings, 1ct hold at top and bottom; 3 x6-120. I’m just going to build reps each week for a while and keep a wider DL stance as a possibility.
Overhead banded extensions; 3 x20-purple band.
Hanging leg raises, toes to ceiling; 3 x15-bw. These felt awesome.
Supersetted.


Daily walks
1 x30min
 
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Heavy day


110.1 still over bloated and now fighting off a throat and nose cold. Right anterior hip still feeling shit, may need to drop the belt squats from Friday as they seem to be aggravating it due to the belt positioning.

10min wake-up walk


DL, heavy clustered heavy work; 1 x10-70. 1 x5-120, 170. 10 x1-220. Beltless; 10 x2-220. Slack pull started to wane towards the end.


Bench, index on rings, clustered doubles; 1 x10-70. 10 x2-120. Didn’t bother with RPE today, everything feels shit being sick. Between 7 and 9 across.
Supersetted. Started this as of the 10th DL single.


Seated DL, 12mats+box. 2 x3-250. Just exhausted at this point. 240 for more reps may be better, my grip was shot.
GHD-style sit-ups; 2 x20, 15-bw.
Supersetted.


Did a slack pull at 250 but didn’t bother with the leg drive or rep. Not worth compromising anything with dealing with the illness.


Daily walks
1 x30min
 
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Volume day


109.6 massive lower body fatigue from the DL volume yesterday, was expecting it though.

10min wake-up walk


Bench, index on rings; 1 x15-70. 2 x15, 1 x13-90.
WG pull-ups; 3 x15, 1 x13-bw. Finished sets with WG neutral when couldn’t complete as pronated.
Step ups, oly shoes, quad focus; 4 x15-bw.
Giant set.


Axle hypers, #7 50deg; 2 x15-90. Definitely moving to see back to SG.
CG pullover chin-ups; 2 x16-bw.
Push-ups; 2 x15-bw.
Giant set.
At first I intended three circuits but despite a few minutes extra rest, my back had nothing left for that 2nd set of pullover-chins so didn’t bother.


Nordic negatives; 4 x12-green band assisted. Really focusing on taking these to the fullest knee flexion position that I can and then leg curling against the calf load.
Hanging leg raises, toes to ceiling; 3 x12-bw. For today I’m just taking what’s there.
Supersetted.



WG inverted rows; 2 x20-bw. More of these needed to support WG pull-ups progression.


SSB Hatfield reverse lunges; zero energy for these due to virus I’m fighting off. Will work them in next time.


Daily walks
3 x15min
 
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DL and bench day


111.5 ramen bloat, gut dealing with some discomfort from Saturday.


10min wake-up walk


DL to heavy single, extreme-V stance; 1 x10-70. 1 x1-120, 170, 220, 250, 270. Didn’t quite nail the positioning, slack pull and counter-balance but it moved nicely enough upon video review.

Back offs; 3 x1-250. Just need to tighten up my pacing to to 5-6 of these. The 3rd one especially had a fantastic leveraged slack pull and is where I need to get back to.


Bench to heavy single, index on rings; 1 x10-70. 1 x1-120, 140. The 140 was cut somewhere between 1 & 2 inches high. Slept awkwardly on the right shoulder and couldn’t quite find the right groove. Just need to emphasise pause work on the rep stuff this week.
Back offs; 1 [email protected], @8.5. I tried pinkies on the ring for the second triple and it bounced up like no tomorrow, so I may go back to using varied grip widths.

Weighted chin-ups, clustered singles sets; 1 x5-bw. 4 [email protected], @9, @9.5, @10. Had to reach deep on the final rep. Wasn’t quite getting my lats properly involved but still hit consistency on the rep ROM throughout.
Supersetted.


Nordic negatives; 3 x12-green band assisted.
GHD-style sit-ups, plate behind head; 3 x10-bw+10kgs.
Supersetted.


Daily walks
1 x30min
 
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Accessories day


110.7 still a lot of bloat right now.

10min wake-up walk


LBBS, clustered; 1 x10-70. 5 x3-120. Hip drahve. Wrong hoodie for these as the bar was slipping down the whole time but they let me squat without any hip complaints. Audibled into them after stretching and the wider stance and hips opening up felt good. Time to revisit for a spin, albeit with a hypertrophy&volume focus not top-end strength.


Larsen bench, pinkies on rings; 1 x10-70. 3 x8-100. A lot of stretch reflex/bounce with the middle grip. Will need some triceps focus to go with it though.
BB rows, pinkies on rings; 4 x8-120.
GHD-style sit-ups; 4 x20-bw. Nicely controlled, working on slowly increasing ROM without pissing off my lower back.
Giant set.


Vest circuit;
Chin-ups; 3 x7-bw+10kg.
Deficit pushups; 2 x7-bw+10kg.
Step ups, quad emphasis, flats; 2 x10-bw+10kg.
Giant set.


BB curls;
Overhead extensions;
Neck extensions;
Giant set.


LBBS went well. Cut short on the rest but my own fault for dragging my feet once it was vest time. Would otherwise have gotten it done. Lesson learned.

Daily walks
1 x30min
 
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Cluster day


109.7 happy with this after loading up at dinner. Shows I’m rounding into a net calorie deficit.

10min wake-up walk


DL, beltless, clustered doubles; 1 x10-70. 1 x1-120, 170. 10 x2-225.


Bench, index on rings, clustered doubles; 1 x10-70. 1 x1-100, 120. 9 x2-122.5
Supersetted.


SG axle hypers, #7 50deg, reset reps; 3 x5-120.


GHD-style sit-ups, plate behind head; 3 x15-bw+10kg plate.



Today’s session was shit, although there were some good bench clusters and reps in there. Adductor fatigue from LBBS on Tuesday, work stress and poor sleep quality building up. No stance change for DL felt good for more than a rep.

The lesson here is have Tuesday as predominantly upper body accessories and Friday as lower. I’ll leave in step-ups and then adjust Friday accordingly. Rows most likely moving across too.

Had great bounce on Monday and I intend to maintain that moving forward. Anything in the way will simply have to give way.


Daily walks
 
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Volume day


109.7 starting to feel less fluffy as sodium levels from past two weeks come down. Right anterior pain is becoming more severe, my gut need to get it looked at. Wondering if something is impinged now.

10min wake-up walk


LBBS; 5 x10-70. A starting point while I work through the hips frustration.


Bench, pinkies on rings; 1 x15-70. 2 x13, 11, -90.
GHD-style sit-ups; 3 x25-bw.
Pull-ups; 3 x13-bw.
Giant set.
Will try to get the fourth circuit back in next week with tighter timing-discipline.


SSB GMs; 3 x15-82. More reps next week then load bumps until I’m hitting circa 20@RIR2ish.


Seated DL, box+12 mats; 3 x20-150. Lowered from 12 mats as I relaxes my brace a tiny bit in middle of second set to catch my breath and my left erector gave me a warning signal. Everything is ok thankfully but with 8mats I can safely have it on the ground if I need to do that in the future. Lower back is pumped right now.
Standing ab crunches, bar behind thighs; 3 x20-purple band.
Supersetted.


Nordic negatives; 3x 12-green band assisted. Went back down to 16 mats and moved the barbell further up my calves. This made a massive difference in fully opening the knee. Feeling good about them.


Inverted rows; 2 x20-bw.
Band overhead extensions; 2 x20-purple band.
Supersetted.


Daily walks
1 x30min

Evening
Grenade pull-ups; 12 x1, 4 x2-bw.
 
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Ruck day


109.6 post carb-up last night.


Daily walks
2 x45min +10kg vest
2hrs family activity
 
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DL and bench day


Missed weigh in. Just needed a mental scale break today. Big activity and food weekend, prefer to let it pass out and will check back in tomorrow.

Lots of general tiredness this morning.


10min wake-up walk


DL to heavy single; 1 x10-70. 1 x1-120, 170, 220, 220, 220.
Back offs;
I called it after a bunch of 250 slack pulls. Definitely overdid things on the 2nd half of last week and I had zero spring or explosion. Lesson learned.


Bench to heavy single, index on rings; 1 x10-70. 1 x1-120, 130, 140. Cut short, wobbly as anything and butt came off. Glad I didn’t staple myself TBH.
Back offs; 1 x3-120@9. Felt really hard.


Weighted chin-ups, clustered singles sets; 1 x5-bw. 3 [email protected], @9, @9.5, @9.5. Feeling stronger than last week and mostly better reps.
Supersetted.


DLs, 2nd attempt; 1 x1-170, 220, 250. In the end I went with hip width, feet straight, stuck my butt back and reached down into the basement. Ended up being an @7 rep. I should probably focus on pulling like this more than trying to leverage it all the time.


RDLs, beltless; 3 x5-170.


Nordic negatives; 2 x12-green band.
GHD-style sit-ups; 2 x15-bw+10kg.
Supersetted.


Daily walks
1 x30min
 
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Accessories day


109.6

10min wake-up walk


Belt squat, narrow, oly shoes; 3 x10-100. Trying to make these work again. Knees and toes going out, butt straight down felt the best for the flexors and I think means I can keep these in.
GHD-style sit-ups; 3 x20-bw.
Supersetted.


Larsen bench, 2ct pause, index on rings; 1 x10-70. 3 x6-100. Pause up, reps and ego down. Need that pressing power off the chest.
Seal rows, pinkies on rings, gorilla grip, reset reps; 1 x10-70. 3 x7-90. Starting conservatively with room ahead.
Supersetted.


Vest circuit;
Chin-ups; 4 x5-bw+15kg.
Deficit pushups; 4 x5-bw+15kg.
Step ups; 2 x10-bw+15kg. Right hip impingement discomfort meant a cutoff at two sets.
Giant set.


BB curls; 2 x15-40kg.
Overhead band extensions; 2 x20-purple band.
Neck extensions; 1 x30, 25-25kgs.
Giant set.


Daily walks
1 x30min
 
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