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2016 Log
- Thread starter Jester
- Start date
Volume lower day
110.5
5min wake-up walk, knees up marching.
DL to max, close minor-V stance, bottom up; 1 x5-70, 120, 170, 220. 5 x3-240@8.5, @8, @8, @8.5, @8.5.
Buffalo SQ, close stance, oly shoes, paused; 1 x3-72. 3 x3-122@8, @8, @8.
Nordics assisted; 2 x20-bw+Rogue green band.
Belt squats, sissy squat style, oly shoes; 2 x15-100.
Supersetted.
Zercher hinges; 1 x11-70. Cooked through at this stage.
Daily walks
1 x30min
110.5
5min wake-up walk, knees up marching.
DL to max, close minor-V stance, bottom up; 1 x5-70, 120, 170, 220. 5 x3-240@8.5, @8, @8, @8.5, @8.5.
Buffalo SQ, close stance, oly shoes, paused; 1 x3-72. 3 x3-122@8, @8, @8.
Nordics assisted; 2 x20-bw+Rogue green band.
Belt squats, sissy squat style, oly shoes; 2 x15-100.
Supersetted.
Zercher hinges; 1 x11-70. Cooked through at this stage.
Daily walks
1 x30min
Last edited:
Volume upper day
110.3
5min wake-up walk
Bench, index on rings; 1 x10-70. 4 x6-110@8.5, @8.5, @9, @9.5.
WG pull-ups, lean back, gorilla grip, vest; 1 x10-bw. 4 x6-bw+5kgs@8.5, 8.5, 9.5, @9.
Supersetted.
Chin-ups, versa’s; 2 x11-bw.
Upright rows, DL bar setup, versa’s; 2 x8-70.
CG bench, flat back; 2 x15-70.
Giant set.
WG Seal rows, gorilla grip; 2 x15-70.
Deficit Push-ups; 1 x15, 12-bw.
Supersetted.
BB curls; 2 x15-40.
JM press; 2 x10-40.
Supersetted.
Neck extensions; 2 x20-25kgs.
Hanging leg raises; 2 x15-bw.
Supersetted.
Daily walks
1 x15min
110.3
5min wake-up walk
Bench, index on rings; 1 x10-70. 4 x6-110@8.5, @8.5, @9, @9.5.
WG pull-ups, lean back, gorilla grip, vest; 1 x10-bw. 4 x6-bw+5kgs@8.5, 8.5, 9.5, @9.
Supersetted.
Chin-ups, versa’s; 2 x11-bw.
Upright rows, DL bar setup, versa’s; 2 x8-70.
CG bench, flat back; 2 x15-70.
Giant set.
WG Seal rows, gorilla grip; 2 x15-70.
Deficit Push-ups; 1 x15, 12-bw.
Supersetted.
BB curls; 2 x15-40.
JM press; 2 x10-40.
Supersetted.
Neck extensions; 2 x20-25kgs.
Hanging leg raises; 2 x15-bw.
Supersetted.
Daily walks
1 x15min
Last edited:
Max effort lower day
Skipped weigh-in due to social wrong over weekend.
5min wake-up walk, knees-up marching.
DL to max, close-V, bottom up slack pull; 1 x5-70, 120. 1 x1-170, 200 hook, 220, 250. Couldn’t move a thing after that. Bloody frustrating. Going to go back to bands on Thursday’s.
Buffalo SQ to max, close stance, oly shoes; 1 x1-72, 122, 152@8.5.
DL restart practice; 10 x1-220.
Axle hypers, #8 50 degs; 3 x8-90.
Standing banded abs, bar behind legs; 3 x20-IE blue bands.
Supersetted.
Shit session. Putting it down to fatigue from Thursday volume and going to change that structure up.
Daily walks
4hrs zoo walking approx. 9km distance
Skipped weigh-in due to social wrong over weekend.
5min wake-up walk, knees-up marching.
DL to max, close-V, bottom up slack pull; 1 x5-70, 120. 1 x1-170, 200 hook, 220, 250. Couldn’t move a thing after that. Bloody frustrating. Going to go back to bands on Thursday’s.
Buffalo SQ to max, close stance, oly shoes; 1 x1-72, 122, 152@8.5.
DL restart practice; 10 x1-220.
Axle hypers, #8 50 degs; 3 x8-90.
Standing banded abs, bar behind legs; 3 x20-IE blue bands.
Supersetted.
Shit session. Putting it down to fatigue from Thursday volume and going to change that structure up.
Daily walks
4hrs zoo walking approx. 9km distance
Last edited:
Max effort upper day
110.3
5min wake-up walk
Bench, index to max; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135. Didn’t quite touch and butt came up but a much better top single than last week and generally improving all around.
Back offs; 2 x3-120@9, @9,
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x5-bw+5kgs. 6 x4-bw+15kgs@9, @9, @9, @9.5, @10, @10-failure.
Supersetted.
Bench cont.; 1 x3-120@9.5,
Chin-ups; 1 x10-bw.
Upright rows, DL bar setup; 1 x8-70.
Giant set.
Daily walks
1 x15min
110.3
5min wake-up walk
Bench, index to max; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135. Didn’t quite touch and butt came up but a much better top single than last week and generally improving all around.
Back offs; 2 x3-120@9, @9,
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x5-bw+5kgs. 6 x4-bw+15kgs@9, @9, @9, @9.5, @10, @10-failure.
Supersetted.
Bench cont.; 1 x3-120@9.5,
Chin-ups; 1 x10-bw.
Upright rows, DL bar setup; 1 x8-70.
Giant set.
Daily walks
1 x15min
Last edited:
Volume lower day
110.3
5min wake up walk, knees-up marching.
DL, medium-V, clustered reset reps; 1 x5-70, 120, 170, 220 (first rep hook), 230, 240.
Back offs, beltless; 1 x10-200.
Buffalo SQ, close stance, paused, oly shoes; 3 x3-122@7.
Nordics assisted; 2 x20-bw+Rogue green band.
Belt squats, sissy squat style, paused, oly shoes; 2 x12-100.
Supersetted.
Zercher hinge; 1 x10-70. Need to lower weight for more reps here.
Standing banded abs; 1 x20-IE blue band. Going to go higher reps on these as well.
Supersetted.
Daily walks
Nil - work schedule.
110.3
5min wake up walk, knees-up marching.
DL, medium-V, clustered reset reps; 1 x5-70, 120, 170, 220 (first rep hook), 230, 240.
Back offs, beltless; 1 x10-200.
Buffalo SQ, close stance, paused, oly shoes; 3 x3-122@7.
Nordics assisted; 2 x20-bw+Rogue green band.
Belt squats, sissy squat style, paused, oly shoes; 2 x12-100.
Supersetted.
Zercher hinge; 1 x10-70. Need to lower weight for more reps here.
Standing banded abs; 1 x20-IE blue band. Going to go higher reps on these as well.
Supersetted.
Daily walks
Nil - work schedule.
Last edited:
Upper volume day
110.6 a bit of sodium fluff. Massive work stress at the moment.
10min wake-up walk
Bench, index on rings; 1 x10-70. 4 x6-110@9.5.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 4 x8-bw+5kg vest @9.5.
Supersetted.
Feeling the work stress impact so paced between sets appropriately.
BB rows; 3 x15-100. Looking down between heels helps me maintain position best.
CG bench, flat back; 3 x10-80.
Supersetted.
Chin-ups; 2 x8-bw. Fatigue definitely set in by this stage. Reset reps next time, go the distance to 15-20rep sets.
Upright rows, versa’s; 2 x8-70.
JM press; 2 x10-40.
Giant set.
Neck extensions; 2 x20-25kgs.
Hanging leg raises; 2 x10-bw.
Supersetted.
Daily walks
1 x30min
110.6 a bit of sodium fluff. Massive work stress at the moment.
10min wake-up walk
Bench, index on rings; 1 x10-70. 4 x6-110@9.5.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 4 x8-bw+5kg vest @9.5.
Supersetted.
Feeling the work stress impact so paced between sets appropriately.
BB rows; 3 x15-100. Looking down between heels helps me maintain position best.
CG bench, flat back; 3 x10-80.
Supersetted.
Chin-ups; 2 x8-bw. Fatigue definitely set in by this stage. Reset reps next time, go the distance to 15-20rep sets.
Upright rows, versa’s; 2 x8-70.
JM press; 2 x10-40.
Giant set.
Neck extensions; 2 x20-25kgs.
Hanging leg raises; 2 x10-bw.
Supersetted.
Daily walks
1 x30min
Last edited:
Max effort lower day
110.3
5min wake-up walk, knees up marching
DL to max, medium-V, bottom up slack pull; 1 x5-70, 120, 170. 1 x1-200, 220, 230, 240, 250, 270@9. Back in business.
Back offs, beltless; 1 x2-220@7.5.
Buffalo SQ to max, close stance, oly shoes; 1 x1-72, 122, 152, 157.5@9. Need a bit more depth and another bridging single on the way up. Probably more reps at 72 just to get the left knee cooperative.
Back offs, beltless, paused; 1 x2–122@8.
Axle hypers, #8 50deg; 2 x6-100.
Standing banded abs, bar behind legs; 2 x30-IE blue band.
Supersetted.
Daily walks
1 x30min
110.3
5min wake-up walk, knees up marching
DL to max, medium-V, bottom up slack pull; 1 x5-70, 120, 170. 1 x1-200, 220, 230, 240, 250, 270@9. Back in business.
Back offs, beltless; 1 x2-220@7.5.
Buffalo SQ to max, close stance, oly shoes; 1 x1-72, 122, 152, 157.5@9. Need a bit more depth and another bridging single on the way up. Probably more reps at 72 just to get the left knee cooperative.
Back offs, beltless, paused; 1 x2–122@8.
Axle hypers, #8 50deg; 2 x6-100.
Standing banded abs, bar behind legs; 2 x30-IE blue band.
Supersetted.
Daily walks
1 x30min
Last edited:
Max effort upper day
109.9
5min wake-up walk
Bench, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130@9, 130@8, 135@9, 135@10. 2nd single at 135 was a proper touch with a pause. The 1st wasn’t quite there.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x5-bw. 6 x4-bw+15kgs@9, @9.5, @9, @9, @9.5, @10. Rep quality continuing to improve. Need to remember to look forward when leaning back and not up.
Supersetted.
Bench cont. paused; 2 x2-120@9.5, @10. Ran out of gas.
Chin-ups, reset reps; 2 x12-bw.
Upright rows; 2 x10-70.
Giant set.
Daily walks
2 x15min
109.9
5min wake-up walk
Bench, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130@9, 130@8, 135@9, 135@10. 2nd single at 135 was a proper touch with a pause. The 1st wasn’t quite there.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x5-bw. 6 x4-bw+15kgs@9, @9.5, @9, @9, @9.5, @10. Rep quality continuing to improve. Need to remember to look forward when leaning back and not up.
Supersetted.
Bench cont. paused; 2 x2-120@9.5, @10. Ran out of gas.
Chin-ups, reset reps; 2 x12-bw.
Upright rows; 2 x10-70.
Giant set.
Daily walks
2 x15min
Last edited:
Volume lower day
109.9
10min wake-up walk, 5mins as knees up marching;
DL, medium-V, bottom up slack pull; 1 x5-70, 120, 170, 220, 230, 240.
Beltless backoffs; 1 x10-200.
Buffalo SQ, close stance, oly shoes; 1 x5-72. 2 x5-122@8. Third set next week.
Nordics assisted; 2 x20-bw+Rogue green band assist.
Belt squats, sissy squat style, oly shoes; 2 x15-bw.
Supersetted.
Zercher hinges, Buffalo; 1 x15-52. Much better ROM.
Daily walks
1 x15min
109.9
10min wake-up walk, 5mins as knees up marching;
DL, medium-V, bottom up slack pull; 1 x5-70, 120, 170, 220, 230, 240.
Beltless backoffs; 1 x10-200.
Buffalo SQ, close stance, oly shoes; 1 x5-72. 2 x5-122@8. Third set next week.
Nordics assisted; 2 x20-bw+Rogue green band assist.
Belt squats, sissy squat style, oly shoes; 2 x15-bw.
Supersetted.
Zercher hinges, Buffalo; 1 x15-52. Much better ROM.
Daily walks
1 x15min
Last edited:
Upper volume day
111.3 sodium and fibre fluff
5min wake-up walk
Bench, index on rings; 1 x10-70. 4 x8-110@9, @9, @9.5, @fail. The 8th rep felt like it was about give out just before lockout so I lowered it down.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 4 x9-bw+5kgs@9, x8@9, @9, @9.5.
Supersetted.
CG bench, flat back; 1 x12, 10, 8-80. Failure came quickly on the 2nd and 3rd sets.
BB rows, focal point between heels; 3 x12-100. The trick for these is to let shoulders drop and not lean over in the movement. Trying to keep back closer to horizontal.
Supersetted.
Chin-ups, reset reps; 2 x13-bw.
Upright rows; 2 x10-70.
JM press; 2 x6-50.
Giant set.
Neck extensions; 2 x25-25kgs.
Hanging leg raises; 2 x15-bw.
Supersetted.
Daily walks
Nil, work schedule.
111.3 sodium and fibre fluff
5min wake-up walk
Bench, index on rings; 1 x10-70. 4 x8-110@9, @9, @9.5, @fail. The 8th rep felt like it was about give out just before lockout so I lowered it down.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 4 x9-bw+5kgs@9, x8@9, @9, @9.5.
Supersetted.
CG bench, flat back; 1 x12, 10, 8-80. Failure came quickly on the 2nd and 3rd sets.
BB rows, focal point between heels; 3 x12-100. The trick for these is to let shoulders drop and not lean over in the movement. Trying to keep back closer to horizontal.
Supersetted.
Chin-ups, reset reps; 2 x13-bw.
Upright rows; 2 x10-70.
JM press; 2 x6-50.
Giant set.
Neck extensions; 2 x25-25kgs.
Hanging leg raises; 2 x15-bw.
Supersetted.
Daily walks
Nil, work schedule.
Last edited:
Max effort lower day
110.7 sensational of low-mid fatigue across the board. One of those non-stop weekends with endless movement. Nothing overly strenuous but equally not much rest either.
5min wake-up walk, knees up marching.
DL to max, medium-V, bottom-up slack pull; 1 x5-70, 120, 170. 1 x1-220, 240, 250, 260, 270@9. Sunk the quads into the 2nd attempt and had no trouble.
Back offs, paused, beltless, reset reps; 1 x3-220.
Buffalo SQ to max, close stance, oly shoes; 1 x5-72. 1 x1-122, 142, 152, 162@9.5. Good rep.
Back offs, paused, beltless; 1 x2-132@8.
Axle hyper, #8 50deg, reset reps; 2 x4-130.
Standing banded abs, bar behind legs; 2 x30-IE blue band.
Supersetted.
Bench is doing well with lots of heavy sets on Tuesday and I think I will change things to be similar for deadlifts on Monday.
Not sure how that impacts squats, might just need to be more efficient with less rest.
Time to bring back leveraged slack pull at well perhaps.
Daily walks
2 x15min
110.7 sensational of low-mid fatigue across the board. One of those non-stop weekends with endless movement. Nothing overly strenuous but equally not much rest either.
5min wake-up walk, knees up marching.
DL to max, medium-V, bottom-up slack pull; 1 x5-70, 120, 170. 1 x1-220, 240, 250, 260, 270@9. Sunk the quads into the 2nd attempt and had no trouble.
Back offs, paused, beltless, reset reps; 1 x3-220.
Buffalo SQ to max, close stance, oly shoes; 1 x5-72. 1 x1-122, 142, 152, 162@9.5. Good rep.
Back offs, paused, beltless; 1 x2-132@8.
Axle hyper, #8 50deg, reset reps; 2 x4-130.
Standing banded abs, bar behind legs; 2 x30-IE blue band.
Supersetted.
Bench is doing well with lots of heavy sets on Tuesday and I think I will change things to be similar for deadlifts on Monday.
Not sure how that impacts squats, might just need to be more efficient with less rest.
Time to bring back leveraged slack pull at well perhaps.
Daily walks
2 x15min
Last edited:
Max effort upper day
110.7 apex work stress right now. Left shoulder/collarbone needs something to get back into place after sleeping on it in the wrong position.
5min wake-up walk
Bench, index to rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130@8.5, 135@10. About 1-2 inches short on ROM, the stress is definitely impacting things today.
Back offs; 2 x2-120@9, 9.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x5-bw+5kgs. 5 x4-bw+15kgs@9, @8, @8.5, @9.5, @9, @9.5. Getting a little better each week on these. 5 reps not too far off then a weight bump and back down to triples.
Supersetted.
Bench cont.; 2 x2-120@9, 9.5.
WG neutral pull-ups, reset reps, fat gripz; 2 x12-bw.
Upright rows, axle; 2 x12-50. Felt good but couldn’t quite pull whatever is out of place on the left side into the correct spot.
Giant set.
Axle hypers, #1 50deg, lower back flex; 2 x25-50kg. I think seated DLs may be better at the back end of the week. Still a fair stretch on PC in this position.
Hanging leg raises; 2 x15-bw.
Supersetted.
Daily walks
Nil, work schedule
110.7 apex work stress right now. Left shoulder/collarbone needs something to get back into place after sleeping on it in the wrong position.
5min wake-up walk
Bench, index to rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130@8.5, 135@10. About 1-2 inches short on ROM, the stress is definitely impacting things today.
Back offs; 2 x2-120@9, 9.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x5-bw+5kgs. 5 x4-bw+15kgs@9, @8, @8.5, @9.5, @9, @9.5. Getting a little better each week on these. 5 reps not too far off then a weight bump and back down to triples.
Supersetted.
Bench cont.; 2 x2-120@9, 9.5.
WG neutral pull-ups, reset reps, fat gripz; 2 x12-bw.
Upright rows, axle; 2 x12-50. Felt good but couldn’t quite pull whatever is out of place on the left side into the correct spot.
Giant set.
Axle hypers, #1 50deg, lower back flex; 2 x25-50kg. I think seated DLs may be better at the back end of the week. Still a fair stretch on PC in this position.
Hanging leg raises; 2 x15-bw.
Supersetted.
Daily walks
Nil, work schedule
Last edited:
Volume lower day
111.3 stress adding up. Will prioritise more discipline once things calm down.
5min wake-up walk, knees up marching.
DL, medium-V, leveraged slack pull, heels focal point; 1 x5-70, 120, 170. 20 x1-220. Can pick up the pace on these. Solid stuff all the same.
Buffalo SQ, close stance, oly shoes, paused; 1 x5-72. 3 x4-122.
Nordic assisted; 2 x20-bw+Rogue green band assist.
Belt squats, sissy squat style; 2 x15-bw.
Supersetted.
Seated DL, box+6 mats &6EVA; 1 x15-170. Felt really good and the right spot in the workout for it.
Daily walks
1 x30min
111.3 stress adding up. Will prioritise more discipline once things calm down.
5min wake-up walk, knees up marching.
DL, medium-V, leveraged slack pull, heels focal point; 1 x5-70, 120, 170. 20 x1-220. Can pick up the pace on these. Solid stuff all the same.
Buffalo SQ, close stance, oly shoes, paused; 1 x5-72. 3 x4-122.
Nordic assisted; 2 x20-bw+Rogue green band assist.
Belt squats, sissy squat style; 2 x15-bw.
Supersetted.
Seated DL, box+6 mats &6EVA; 1 x15-170. Felt really good and the right spot in the workout for it.
Daily walks
1 x30min
Last edited:
Volume upper day
Missed weigh-in. Forgot to put the scale out last night. Stress factors still extreme, am feeling it physically.
10min wake-up walk
Bench, index on rings; 1 x10-70. 1 x8-110@9, 3 x6@110@8, @9, @8.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x9-bw+5kgs vest@9, @9.5, @9.5, @10.
Supersetted.
CG bench, flat back; 2 x10-80.
Chin-ups; 2 x10-bw.
Supersetted.
SG BB rows, heels focal point; 2 x20-70.
Upright rows; 2 x15-50.
JM press; 2 x6-50.
Giant set.
Hanging leg raises; 2 x15-bw.
Neck extensions; 2 x25-25kgs.
Supersetted.
Daily walks
2hrs
Missed weigh-in. Forgot to put the scale out last night. Stress factors still extreme, am feeling it physically.
10min wake-up walk
Bench, index on rings; 1 x10-70. 1 x8-110@9, 3 x6@110@8, @9, @8.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x9-bw+5kgs vest@9, @9.5, @9.5, @10.
Supersetted.
CG bench, flat back; 2 x10-80.
Chin-ups; 2 x10-bw.
Supersetted.
SG BB rows, heels focal point; 2 x20-70.
Upright rows; 2 x15-50.
JM press; 2 x6-50.
Giant set.
Hanging leg raises; 2 x15-bw.
Neck extensions; 2 x25-25kgs.
Supersetted.
Daily walks
2hrs
Last edited:
Max effort lower day
111.3. Not too bad after the past week of stress, high food and low exercise. Time to actually knuckle down now and cut the fat sensibly and sustainably.
5min wake-up walk, 5mins knees up marching.
DL to max, medium-V stance, heels focal point; 1 x5-70, 120, 170 hook. 1 x1-220, 230, 240, 250, 260, 270@9. 280 not too far off now.
Back offs; 4 x1-240.
Buffalo SQ to max, close stance, oly shoes; 1 x5-72. 1 x1-122, 132, 152, 162@9. Better and deeper than last week. Double would’ve been all-out @10 but it was there.
Back offs; 1 x3-132@8. Had more but left knee feeling slightly iffy. No point pushing it here.
SG Axle hypers, #8 50deg, reset reps; 2 x7-100.
Standing banded abs, bar behind legs; 2 x30-IE blue band.
Supersetted.
Daily walks
3 x15min
111.3. Not too bad after the past week of stress, high food and low exercise. Time to actually knuckle down now and cut the fat sensibly and sustainably.
5min wake-up walk, 5mins knees up marching.
DL to max, medium-V stance, heels focal point; 1 x5-70, 120, 170 hook. 1 x1-220, 230, 240, 250, 260, 270@9. 280 not too far off now.
Back offs; 4 x1-240.
Buffalo SQ to max, close stance, oly shoes; 1 x5-72. 1 x1-122, 132, 152, 162@9. Better and deeper than last week. Double would’ve been all-out @10 but it was there.
Back offs; 1 x3-132@8. Had more but left knee feeling slightly iffy. No point pushing it here.
SG Axle hypers, #8 50deg, reset reps; 2 x7-100.
Standing banded abs, bar behind legs; 2 x30-IE blue band.
Supersetted.
Daily walks
3 x15min
Last edited:
Max effort upper day
110.6 severely under slept but getting some spring back now the stress is starting to ease.
10min wake-up walk
Bench, index to rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135@9. Solid rep but a bit more Spoto press-ish as I didn’t quite groove it will enough to touch without losing control.
Back offs; 2 x3-120@9.5, @9.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 6 x3-bw+20kgs@9, @9, @9, @9.5, @9.5, @10.
Supersetted.
Bench cont.; 2 x2-120@9.
Chin-ups, continuous; 2 x10-bw.
Supersetted.
Hanging leg raises; 2 x15-bw.
Neck extensions; 2 x20-25kgs.
Supersetted.
Daily walks
2 x15min
110.6 severely under slept but getting some spring back now the stress is starting to ease.
10min wake-up walk
Bench, index to rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135@9. Solid rep but a bit more Spoto press-ish as I didn’t quite groove it will enough to touch without losing control.
Back offs; 2 x3-120@9.5, @9.
WG pull-ups, lean back, gorilla grip; 1 x10-bw. 6 x3-bw+20kgs@9, @9, @9, @9.5, @9.5, @10.
Supersetted.
Bench cont.; 2 x2-120@9.
Chin-ups, continuous; 2 x10-bw.
Supersetted.
Hanging leg raises; 2 x15-bw.
Neck extensions; 2 x20-25kgs.
Supersetted.
Daily walks
2 x15min
Last edited:
Volume lower day
111.3
5min knees up marching, 5min wake-up walk
DL, medium-V, heels focal point; 1 x5-70, 120, 170. 4 x5-170+IE red shorty band.
Buffalo SQ, close stance, oly shoes; 1 x5-72. 3 x4-122@8.
Nordics assisted; 2 x15-bw+Rogue green band assist.
Belt squats, paused, sissy squat style; 2 x15-bw.
Supersetted.
Seated DL, box+6 mats&6 EVA; 2 x15-170.
Standing banded crunches; 2 x30-IE blue band.
Supersetted.
Base weight for the pulls can go up a bit. Will try 180 first.
Daily walks
Nil.
111.3
5min knees up marching, 5min wake-up walk
DL, medium-V, heels focal point; 1 x5-70, 120, 170. 4 x5-170+IE red shorty band.
Buffalo SQ, close stance, oly shoes; 1 x5-72. 3 x4-122@8.
Nordics assisted; 2 x15-bw+Rogue green band assist.
Belt squats, paused, sissy squat style; 2 x15-bw.
Supersetted.
Seated DL, box+6 mats&6 EVA; 2 x15-170.
Standing banded crunches; 2 x30-IE blue band.
Supersetted.
Base weight for the pulls can go up a bit. Will try 180 first.
Daily walks
Nil.
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Volume upper day
111.8 big sodium meal but the reduced activity is really starting to red line. Gonna have to find a way to get it in.
10mins wake-up walk
Bench, index on rings; 1 x10-70. 4 x6-110@7.5, @7.5, @8, @8.
WG pull-ups, lean back, gorilla back; 3 x12@9, @9, @10, 2 x10@9, @9-bw.
Neck extensions; 5 x25, -25kgs.
Giant set.
CG bench, Larsen flat back; 3 x10-80.
Neutral CG pull-ups; 3 x10-bw.
Standing banded crunches, bar behind legs; 3 x30-IE blue band.
Giant set.
Upright rows; 2 x12-50
BB curls; 2 x12-40.
Overhead band extensions; 2 x20-purple band.
Giant set.
Hanging leg raises; 1 x15-bw.
DB curls;
Overhead band extensions;
Giant set.
Dragged ass and didn’t get to the last accessories.
Daily walks
1 x15min
111.8 big sodium meal but the reduced activity is really starting to red line. Gonna have to find a way to get it in.
10mins wake-up walk
Bench, index on rings; 1 x10-70. 4 x6-110@7.5, @7.5, @8, @8.
WG pull-ups, lean back, gorilla back; 3 x12@9, @9, @10, 2 x10@9, @9-bw.
Neck extensions; 5 x25, -25kgs.
Giant set.
CG bench, Larsen flat back; 3 x10-80.
Neutral CG pull-ups; 3 x10-bw.
Standing banded crunches, bar behind legs; 3 x30-IE blue band.
Giant set.
Upright rows; 2 x12-50
BB curls; 2 x12-40.
Overhead band extensions; 2 x20-purple band.
Giant set.
Hanging leg raises; 1 x15-bw.
DB curls;
Overhead band extensions;
Giant set.
Dragged ass and didn’t get to the last accessories.
Daily walks
1 x15min
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