2016 Log

Volume day


108.9 very fatigued, lots of work stress right now and feeling generally beaten up by it.

10min wake-up walk


Bench, ring between middle and index finger; 1 x10-70. 3 x8-100.
Chin-ups; 4 x10-bw.
Belt squats, flats; 4 x10-125.
Giant set.


CG neutral pullover pull-ups; 3 x10-bw.
CG paused push-ups; 3 x10-bw.
Belt squats; 3 x10-125.
Giant sets.


SSB GMs; 3 x10-132. Barely felt the injury at all. Stance slightly wider than DL to allow for the fact that I can’t really round my back at a legitimate weight, unlike a pull from the floor.


Nordic negatives, band assisted; 3 x10-green band. Giving these another try, found an improved anchor setup. Definitely feeling it in the hamstring/adductors. The best positioning for comfort and knee flexor activation seemed to be rounding the thoracic and leading my head down and forward.


Step ups, no break, alternating; 4 x10-bw. Might load up the vest a little, however the focus will remain on technique over absolute movement load.



Thoughts;

-Standing rows probably belong on Thursday, if anywhere at the moment.

-Friday needs a lower body focus.

-Belt squats felt great on the left leg injury. Nordics challenged it significantly.


Daily walks
1 x30min
1 x15min
 
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DL and bench day


109.4 expected heavier due to high sodium and vege meal last night.

10min wake-up walk


DL, || stance; 1 x10-70, 1 x5-120. 1 x 1-170, 220 hook, 220 versa’s, 240, 260. Capped it there with some gas still in the tank. I need to keep remembering to have my weight behind the bar and not over, or else it won’t break.
Back offs, beltless, EMOM; 10 x1-220. Dropped the load back down from 230 last week to make sure a more relevant and useful volume was achievable. +5kgs next week. The reps that achieve an easy sensation of falling ‘up&back’ are just so easy.


Bench to heavy single, index to rings; 1 x10-70. 1 x1-120@8, 130@9, 135@10. Didn’t quite touch and definitely didn’t pause but also didn’t stall. Just need to keep putting in the work.
Back offs; 1 x3-120@9.

Weighted chin-ups, clustered singles sets; 1 x10-bw. 1 x6-bw+25kgs@9, 3 x3-bw+30kgs @9, @9.5 @9.5.
Supersetted.


BB hypers, #7 50deg; 2 x5-120. Ditched the front elevation on the device, so the angle and ROM are reduced. These are about overloading the top end of ROM and holding it. Super WG was too limiting, prefer the narrower and overloaded grip.
Hanging leg raises; 1 x20-bw.
Supersetted.

Cut short.


BB raises;
Band pressdowns;
Supersetted.

Pretty happy with this session. I lost some time due to re-arranging equipment as I went but all settled now, won’t lose it next time.


Daily walks
1 x45min
 
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Squat and accessories day


109.1 keeping vege intake as high as I dare. Am going to try bringing everything down with higher activity at first. The 4x full body change just has appetite so high that cutting noticeable calorie intake is continuing to be hard.

10min wake-up walk


CB SQ to heavy single; 1 x5-70. 1 x1-120, 150, 160. 150 went much better than last week. 160 just touched depth. Something to continue working on, as is stance generally with this bar.
Back offs; 3 x5-120. Pausing at the bottom to build strength and familiarity at that position.


Chin-ups; 3 x5-bw+15kg vest.
Deficit push-ups; 3 x5-bw+15kg vest.
Step ups; 3 x10 -bw+15kg vest.
Giant set.
Load bump next session.

OHP, grip between knurling and smooth; 3 x9-60.
WG pull-ups; 3 x9-bw.
Neck extensions; 3 x20-25kgs.
Giant set.


Had 90mins and nailed the pace. Next week I will add belt squats to the last giant set and abs at the end.

Daily walks
1 x30min
 
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Heavy day


109.7 veges intake starting to be uncomfortable, will dial it back a bit perhaps. Lots of lower and hip flexor fatigue and stiffness from yesterday and being on my feet all day.

10min wake-up walk


DL, || stance, heavy; 1 x10-70. 1 x1-120, 170, 220, 220. 3 x2-250. The third set was the best - focused on higher hips, maintaining brace and a massive bar bend to break. 2nd set I scooped in and the injury became really unhappy, sort of confirming for me it’s adductor as much as anything.


Bench, index on rings; 1 x10-70. 4 x2-120@8, @8.5, @8, @9.
Seated DL, box+12 mats; 5 x5-230.
Supersetted.


6” deficit DL, high hips; 2 x6-120. Starting conservatively.
Hanging leg raises; 1 x10-bw+10kg ankle weights.


Daily walks
1 x30min
1 x15min
 
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Lower emphasis volume day


109.1

10min wake-up walk


Bench, index to rings; 1 x10-70. 3 x9-100.
Chin-ups; 4 x10-bw. Grip giving out before eye back or upper arms. I’ll try to remember a weighted dead hang or two in the evenings on Friday’s.
Belt squats, bottom pause; 4 x10-120.
Giant set.


CG bench press, hands to smooth; 2 x10-70.
CG neutral pullover-style pull-ups; 2 x10-bw.
Belt squats, bottom pause; 2 x10-120.
Giant set.


SSB GMs, beltless, 30s clusters; 6 x5-132. These were great. Going to load bump next week.


Nordic negatives; 3 x10-bw w/green band assistance. Either 14, 15 or 16 mats seems to be the right pad height to build, I’ll just need to play around for a few weeks and figure it out. I think I can add these to Monday’s at the end as well.


Didn’t get to the below. Out of gas/motivation.

Step ups, alternating, no break;


Daily walks
2 x30min
1 x15min
 
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DL and bench day


111.2 still a bit bloated and puffy feeling. Thought it may have dropped down a bit from very high activity generally yesterday. Everything sore and stiff. Need a proper rest day next weekend. Lots of work stress impacting thoughts and energy today.

10min wake-up walk


DL to heavy single, || stance; 1 x10-70. 1 x5-120, 170. 1 x1-220 hook, 220 versa’s, 240, 250. I moved my grip and stance tighter for 250 to try and get some pop&spring back, keeping toes forward and it worked a treat. Will keep this on Thursday.
Back offs, beltless; 5 x1-220.


Bench to heavy single; index to rings; 1 x10-70. 1 x1-120, 130@9,5. Butt came off the bench slightly but had a good pause and touch.
Back offs; 1 x3-120@8.5, 9.5. Second set wasn’t as tight as the first, was touching a little too far down.

Weighted chin-ups, clustered singles sets; 1 x10-bw. 1 x4-bw+25kgs. 3 x4-30kg@9.5, @9.5, @10.
Supersetted.


BB hypers; 2 x5-120.
Hanging leg raises, weighted; 2 x10-bw+5kg ankle weight.
Supersetted.


Daily walks
1 x30min
 
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Squat and accessories day


109.6 a combination of the walking all weekend and wide stance belt squats on Friday has my right hip jammed up on the anterior side. Going narrower for squats again.

10min wake-up walk


SSB SQ to heavy single, oly shoes; 1 x5-82. 1 x1-132, 152, 162, 172@9. Good top singles.
Back offs; 2 x3-132. Trying to have knees go out and set then hips stay close and in.


Chin-ups; 3 x5@9, @9, @9-bw+20kg vest.
CG Push-ups; 3 x5-bw+20kg vest. These were shit, need more ROM.
Step ups; 3 x10-bw+20kg vest. Had to go to a low box with the right hip jammed up.
Giant set.


OHP; 3 x6, 5, 5-70kg. Tiniest lower push at the start, nothing too major.
WG pull-ups: 3 x9-bw. Making sure elbows are going out to perpendicular under the wrists.
Step ups; 3 x10-bw. Back to the higher box position to try and unfuck things.
Giant set.


Belt squats, narrow, flats, pause at bottom; 2 x10-125. Found a great groove on these. Made sure to lean forward to minimise chance of pissing off my left patellar.
Neck extensions; 2 x20-25kgs.
Supersetted.

Daily walks
3 x15min
 
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Rest day


109.6 hip still jammed up on right anterior.

Daily walks
1 x30min
1 x15min
1 x45min
 
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Heavy day

111.2 business lunch at a pub yesterday has me full of salted crap.


10min wake-up walk


DL, heavy, natural-V stance; 1 x10-70. 1 x5-120, 170. 1 x1-220 hook, 220 versa’s. 4 x2-250. For sets 2-4 I changed to a bottom-up technique and it worked really well. I’m going to give it another go on Monday. Not quite so contingent on nailing the brace perfectly. Felt like at least a rep in the tank on those sets.


Bench, index to rings; 1 x10-70. 3 x3-120@9, @9, @9.5, @9.5.
Seated DL, box+12 mats; 4 x5-230.
Supersetted.


SG hypers, #7 50deg; 2 x5-120.
Sit-ups, plate behind head; cut short.
Supersetted.


Daily walks
1 x30min
 
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Lower emphasis volume day


109.6 hip is mostly sorted out after all the usual pops, cracks and snaps yesterday afternoon of whatever was pissed off. Lingering soreness/irritation only.

Slow getting up today.

10min wake-up walk

Bench, index finger to rings; 1 x10-70. 4 x9-100.
Chin-ups; 1 x10-bw. 4 x9-bw+5kg.
Belt squats, narrow, pause at bottom; 4 x10-125.
Giant set.
Need to speed up by 10min on this.


Axle hypers, #7 50deg, continuous; 2 x10-100.
Inverted rows; 2 x15-bw.
CG push-ups; 2 x15-bw.
Giant set.
3rd circuit next week when I’m tighter and better with pacing.


Nordic negatives; 4 x10-green band assisted. These are already getting a tad easier.
Hanging leg raises; 4 x 15-bw.
Supersetted.


Zercher squats; 1 x10-70.


Step ups, alternating, no break; 3 x10-bw.


Daily walks
3 x30min
 
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DL and bench day


110.2 time to focus on getting back to 106-107 range now. Right hip flexor almost sorted out. Feeling a bit tired from a very busy weekend but better than last week at least. Fat gain is about as high as I want it, but am also noticing some quad gains starting to show. Still going to cut aggressively and just boost the workouts with some extra caffeine perhaps. No interest in a six month slow cut again.

10min wake-up walk


DL to heavy single; 1 x10-70. 1 x5-120, 170 hook. 1 x1-220, 220, 240 leverage, 240 round back, 260. Took me three attempts. I realised after the third that I wasn’t setting my weight behind the bar and that fixed it. Hopefully with more rest, 270 will be back next week and then continue to build towards 320 again. 300 by year’s end would be ideal.
Back offs, beltless; 5 x1-220.


Bench to single, index on rings; 1 x10-70. 1 x1-120, 130, 135@9.5. Not quite an all out 10 but didn’t have another rep. 130 form was shut, scapula was too retracted and it felt like pecs were stretched beyond useful position. 135 was really solid other than butt rising a bit.
Back offs; 1 x3-120@9.5. Probably had a lm all out grinder left in me.

Weighted chin-ups, clustered singles sets; 1 x10-bw. 1 x5-bw+25kgs, 3 x4-bw+30kgs@9, @9.5, @10.
Supersetted.


Nordic negatives; 3 x10-bw, green band assisted.
GHD style sit-ups; 3 x15-bw. Remembering to keep glutes squeezed to prevent hyper-extending the lower back.
Supersetted.


Daily walks
1 x30min
1 x15min
 
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Accessories day


109.7 decided to set back squatting aside for the moment. I just have no interest in it right now and would rather save the recovery points for use elsewhere, and also minimise the frequency of pissing off my cartilage-less left knee.

10min wake-up walk


Larsen press, index to rings; 1 x10-70. 3 x7-100@7, @8, @8.5.
Chin-ups; 1 x10-bw. 3 x7@8.5. @9, @10. The final two reps were right on the line.
Belt squat, natural stance, bottom pause; 1 x10-100. 3 x8-140. Flats won out over oly shoes by a wide margin for stability and positioning.
Giant set.


OHP; 3 x5-70.
SG BB rows, fully controlled; 3 x5-120.
Belt squats cont.; 3 x8-140.
Giant set.


WG pull-ups, clusters 30s apart; 5 x5-bw. Hit a deadstop@10 on the 25th rep.


Overhead banded triceps extensions; 3 x20, 15, 20-purple band.


Step-ups, alternating, no break; 3 x10-bw.





Daily walks
1 x15min
1 x30min
 
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