2016 Log

[Jester]

Full body session 1

Skipped weigh-in, too cold.

Extreme life stress factors. Will just have to see how it goes today.

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


DL to max, || KK stance; 1 x5-70, 120, 170 (hook), 220. 1 x1-250, 270@9speed. Left it here. Fighting against the tide this morning. Form was fine.

Back off singles, 10mins, hook; 7 x1-240.


Larsen press: 1 x10-70. 2 x4-120@RIR2, @RIR1.

CG neutral pull-ups; 1 x10-bw. 2 x5-bw+25kgs@RIR0, @RIR0.
Supersetted.


Zercher SQ, sleeves, beltless; 1 x3-120@easy. 2 x3-140@RIR3, RIR3.


Cut it there due to stress factors and time.


Hanging leg raises;
Zercher DL from floor;
Supersetted.


Neck extensions from floor, low seat;



Daily walks
1 x30min

 

[Jester]

Full body session 2

Skipped weigh-in, CBF’d.

5min wake-up walk, knees up. 5min walking lunges.


HBBS to heavy top set, sleeves; 1 x5-70, 120, 150@RIR2. 1 x1-170@9speed, 180@10speed. Note to self to leave some openness in grip and feet for when I’m back from my holiday.
Strength was there, depth a bit limited by being too narrow.

Back off set; 1 x5-130@RIR6.

Aggravated my recent left side oblique strain on the 180, I think.


Bench to max, index on rings; 1 x10-70. 1 x1-120, 130@RIR2, 140@9.5speed. Bit of a misgroove. Felt heavy in the hands. Didn’t quite have the form on point like I did for Monday.

10mins back offs; 3 x2-130@RIR1, @RIR1, @RIR1.


Block pull to max, slight-V KK stance, 6mats elevation; 1 x5-70. 1 x1-120, 170, 220 (hook), 250, 270, 280@9speed, 300@9speed.

Backoff cluster double; 1 x2-270@RIR1


Leg extensions; 2 x40@RIR1.
Leg curls; 2 x35@RIR1.
Supersetted.


Daily walks
1 x60min

 

[Jester]

Full body session 3, back dominant

Skipped weigh-in, too cold. Fatigue, stress, exhaustion - all high.

10min wake-up walk.


DL, slight-V KK stance, slack practice singles; 1 x5-70, 120, 170 (hook). 5 x1-220.


Shrugs, shoulder width, versa’s; 2 x10-170. Next year I’ll probably do a 3rd set. Monday is my final season before holiday if and want to leave open the runway for hitting 300kg DL.


Rows from floor; 2 x8-120. From the floor probably keeps my recovery mode honest. Definitely took to load these up next time around.


Larsen press, pinkies to rings; 1 x70-10. 2 x4-120@RIR1.5, @RIR0. Probably better with a lighter load here.
Chin-ups; 1 x8-bw. 2 x4-bw+25kgs@RIR1, @RIR0. Good solid reps.
Supersetted.


Zercher reverse lunges; 1 x8+2-70kgs. This was great. Will definitely include next year after the trip. One set was enough for today.


Daily walks