2016 Log

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
 
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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
 
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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
 
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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. Felt ok but maybe prefer them as a box squat.


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; 1 x10-70.


Thinking that I will put the CG hypers back in over rows. The 4 exposures a week might just be more than what unhelpful for current goals.


Daily walks
1 x30min
 
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Upper focused accessories day

Skipped weigh-in, too cold. Went to bed way too late, my own fault. Have to recover sleep discipline this week.

10min wake-up walk.


Bench, pinkies one inch from rings, PAP singles then back offs; 1 x10-72.5. 1 x1-102.5, 122.5@8.5-9speed. Better than last week, especially considering how tired I made myself.

Back offs; 8 x3-102.5


WG pull-ups, gorilla grip, PAP singles then back offs; 1 x5-bw. 1 x1-bw+15kgs@8speed.

Back offs; 8 x3-bw+5kgs. Definitely the negative impact of rows the day before.


OHP, pinkies on rings; 3 x8-50.


CG neutral chin-ups; 2 x14, 10-bw. Rows impacted endurance on these for sure.


Seated SSB GMs, box+8EVA; 2 x15-62. Felt about right. Will see how recovery goes. Going to drop zercher DLs as they just stretch things a bit more than is useful, at least for current goals.


DB preachers; 1 x6-DB+15kgs.
DB OHP; 1 x8–DB+15kgs.
Neck extensions, low seat;
Supersetted.

Cut the accessories short, just feeling smashed.

Daily walks
 
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Deadlift focused day

Skipped weigh-in, too cold. Mostly recovered from the virus by now.

5min wake-up walk, knees up.

Banded abs; 1 x10-IE blue band.


DL to max, KK stance; 1 x5-70, 120. 1 x1-170, 200 (belt on), 220 (hook), 250, 270@10. Had to dig a bit deeper but I wanted it bad this morning.

Back offs; 3 x1-250. Ran out of ‘pop’.


Seated DL, box+12EVA; 2 x4-250.


RDLs, beltless; 1 x3-200, 1 x6-170.


CG axle hypers, #8 50deg; 3 x6-100.
Standing banded abs, high tension; 3 x8-IE blue band.
Supersetted.


Leg extensions; 2 x12-40.
Leg curls; 2 x12-30.
Standing banded abs, high tension; 2 x8-IE blue band.
Supersetted.


I’ll take the 270 win given the health and step count factors from the weekend.

Still a bit all-over-the-place, but better than last week.


Daily walks
30min stationary bike
 
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Bench focused day

Skipped weigh-in, too cold.

10min wake-up walk.


Bench to max, pinkies on rings; 1 x10-70. 1 x1-112.5, 122.5, 132.5@10speed. Not a great rep, butt came up etc. didn’t had confidence on the descent.

Back offs; 4 x3-112.5@RIR1, @RIR1, @RIR1, @RIR0.5.


CG chin-ups to heavy single; 1 x5-bw. 1 x1-bw+20ks, bw+40kgs@9speed. Close to increasing this.

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


Deficit DL, 12mats; 1 x3-120, 170, 200. 1 x3-170. Prefer hook so I can continue to work on pulling into position but have a surface cut on right thumb that spring a leak.


Decline crunches, legs locked, controlled; 2 x10-bw. Felt really good on my historically troublesome right flexor.

Decided to pivot to full-body for a bit.


Daily walks
30min stationary bike
 
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Thursday session

Skipped weigh-in, too cold.

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

Band flexor work.


DL, beltless, KK stance; 1 x5-70, 120. 1 x1-170, 200, 220, 230 (hook), 250, 260@9speed. Haven’t done that much beltless for a long time and had a lot more gut when I did.

Back offs; 1 x3-220.


CG bench, thumbs to knurl, cluster singles 10mins; 1 x10-70. 16 x1-100. Probably bump to 102.5 next time.


Zercher SQ, sleeves, beltless; 1 x5-100. 3 x7-120.

Zercher holds for time; 3 x90s -70kgs.


Pendlays; 2 x8-120.
Standing pulley abs; 2 x10-55.
Supersetted.



Daily walks
1 x30min
 
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Friday session

Skipped weigh-in, too cold.

10min wake-up walk.


Bench, index on rings; 1 x10-70. 1 x2-120@RIR1.5.

Larsen press, index on rings; 2 x6-100@RIR2, @RIR1.


WG pull-ups, gorilla grip 40 reps AFSAP; 4 x10-bw@RIR1, @RIR1, @RIR1, @RIR0.5.


FPDL, KK stance, cluster triples with high RIR; 1 x3-70, 120. 4 x3-170.


Belt squats, 7 mat deficit, paused with quad emphasis; 2 x12-100.


CG axle hypers, #8 50 deg; 2 x15-80


DB preachers; 2 x7-DB+15kgs. These were a plus.
Triceps extension, pulley; 2 x15-25kgs. Need a better setup - single-handed, ideally.
Neck extension, deadstop from floor, low seat; 2 x8-30.
Supersetted.


Hanging leg raises; 1 x15-bw. Will aim for more in the future but was time crunched by the end.



Very happy with this week. Should be fun for a bit.



Daily walks
60min stationary bike
 
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DL focused day

Skipped weigh-in, too cold. Lower back and and add wrecked from activities yesterday. New car settings didn’t take too well either.

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


DL to max ,KK stance, 1 x5-70, 120. 1 x1-170, 200 (belt on, hook), 220, 250@9.5speed. Too much impact from weekend.


Back off cluster triple; 3 x1-230.


Larsen press, pinkies on rings; 1 x10-70. 2 x3-100. Kept the RIR high, just want some more practice with the bar path.


BB rows; 3 x5-140.


Leg extensions; 2 x15-45.
Leg curls; 2 x12-35.
Decline crunches; 1 x10-bw.
Supersetted.


CG axle hypers, #8 50deg;


Hard to make any sort of useful assessment about today, given the lower-torso fatigue for both anterior and posterior.


Daily walks
1 x30min
 
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Bench focused day

Skipped weigh-in, too cold.

5min wake-up walk.


Bench to max, pinkies on rings; 1 x10-70. 1 x1-102.5, 122.5.l, 132.5@11. Rode it out for a LONG rep.

Back offs; 3 x3-112.5@RIR1.5, @RIR1, @RIR2.


CG chin-ups to heavy single; 1 x5-bw. 1 x1-bw+20kgs, bw+40kgs@9.5speed. Definitely cutting the rows out. Right now they’re taxing my recovery without really bringing that much to the table.

Back offs; 3 x4-bw+25kgs@RIR1, RIR1, RIR0.5


DLs, KK stance; 1 x5-70, 120. 1 x1-170. 2 x3-220 (hook, belt on). Nicely contained here. Most of the fatigue from the weekend has faded.


Hanging knee raises; 1 x10-25kgs. Hard to set up and didn’t feel like anything worth figuring out further.



Daily walks
60min stationary bike
 
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Lower focused accessories

Skipped weigh-in, too cold.

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

Banded abs; 1 x20-IE blue band.


DL, slightly closer KK stance; 1 x10-70, 120. 1 x1-170, 220 (hook, belt on). 4 x1-250. First three had a very solid slack pull, the 4th was tight but a bit ‘manual’.


CG bench, thumbs to smooth; 1 x5-70. 1 x3-100. 1 x2-120@10. Pushed through the stall.


Zercher squats; 2 x8, 1 x5-120. Groove felt a little off today.


SG Seated DL, box+12EVA; 3 x6-170.


SG axle hypers, #6 50deg; 2 x10-80.
Kneeling band crunches; 2 x20-IE blue band.
Supersetted.


Daily walks
1 x30min
 
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Bit of everything day

Skipped weigh-in, too cold.

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

Standing banded abs, straight legs; 1 x10-IE blue band.


DL, KK stance; 1 x10-70, 120. 1 x3-170, 220. 1 x1-250@9speed. Didn’t quite get the slack pull but rep was fine so I’ll bank that.


Bench, long pause, pinkies on rings; 1 x5-70. 3 x3-110@RIR1, @RIR1, @RIR1.


CG neutral chin-ups; 1 x5-bw. 3 x4-bw+25kgs@RIR1, @RIR1, @RIR0.5.


SSB SQ, sleeves, beltless; 1 x3-82, 132. 1 x1-142.


DB preachers; 1 x7-DB+15kgs.
Overhead band extensions; 1 x15-green band.
Supersetted.


High-rep hypers, #4 50deg; 2 x20-bw. Will try a vest.


Straight leg banded abs; 2 x-10-IE blue band.



Daily walks
1 x30min
30min stationary bike
 
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