2016 Log

Upper accessories day

111.9 general fatigue feeling.

5min wake-up walk, overslept.


Bench, pinkies on rings, PAP single then back off triples EMOM, paused; 1 x10-70. 1 x1-122.5@9.5speed. Unexpectedly harder rep than I thought it would be. Should probably do a single before this weight.

Back offs; 10 x3-102.5


CG chin-ups, PAP single then back off triples EMOM; 1 x5-bw. 1 x1-bw+15kgs, bw+30kgs@7.5speed. Springy today.

Back offs; 10 x3-bw+15kgs.


High incline off pins, middle fingers on rings; 2 x15, 13-50. Felt like hit the right thing.


WG pull-ups; 2 x8-bw. Need to remember ‘elbows down’.


SG high pulls; 2 x8-70.


DB preachers; 2 x7-DB+15kgs.
Overhead band extensions; tendon felt aggravated at this angle and decided to leave for today.
Neck extensions from floor; 2 x8-40kgs.
Supersetted.



Daily walks
1 x30min
1 x60min
 
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Deadlift focused day

Skipped weigh-in, too cold. Lowe back on right side is uncomfortable/sort of painful, due to lying back I a recliner with a pillow that wasn’t a good fit behind it. Not restrictive yet but definitely tight.

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


DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 230, 240, 250, 250, 250. Hitting a rut lately. Will just keep tinkering away.

I think I’m starting with everything a bit high, causing my back to be the weak link.


Seated DL, box+12EVA; 2 x5-250.


Zercher SQ, beltless, sleeves, oly shoes; 1 x5-70, 100. 1 x3-120. Plenty in the tank, just bringing this up gradually into the elbows adapt.


CG hyper, #8 50deg, dead-stop; 2 x10-80.
Kneeling crunches, 16EVA; 2 x20-IE blue band.
Supersetted.


Leg extensions; 2 x15-45.
Leg curls; 2 x9-40.
Mind muscle superset.


A bit all over the place today. Need to find some time to map things out more effectively.





Daily walks
1 x30min
1 x15min
 
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Bench focused day

111.2 lower back is mostly in the right spot again. Had a bit of a good food day yesterday, so not unhappy with this.

10min wake-up walk


Bench to max, pinkies on rings; 1 x10-70. 1 x1-112.5, 122.5, 132.5@9speed. Good rep, just need to tighten up the pause.

Back off doubles @-15%; 5 x2-112.5RIR@1.5, @1.5, @2, @1.5, @1.


Chin-ups to heavy single; 1 x5-bw. 1 x1-bw+20kgs, bw+40kgs@9.5speed. Zerchers definitely hitting elbow power. Might be better to swap days with SSB.

Back off doubles @-15%; 5 x2-bw+25kgsRIR@2, @1.5, @1, @1.5, @1. Definitely feeling the zerchers here.


Deadlift to heavy top set, || stance, beltless; 1 x1-120, 170, 200, 220, 220. Really trying to work on getting my slack pull back and knees to the bar. I’m going to pull the volume work out and go back to higher frequency and intensity. It just seems to get it done for me.


CG bench; 2 x6-102.5RIR@1.5, x5@1.


WG chin-ups; 1 x8-bw@RIR1, @1.


Hanging leg raises; 2 x10-bw+5kg ankle weights.




Daily walks
1 x30min
30min stationary bike
 
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Lower focused accessories day

111.2 mid-section/core feeling stiff AF.

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


DL, KK stance; 1 x5-70, 120. 1 x1-170, 220 (hook). 4 x1-250. Going back to air at the top and making sure I get that bar bend.


Zercher SQ, beltless, sleeves, oly shoes; 1 x5-70. 3 x3-120. Going to keep adding reps per set for a long time.


RDLs, KK stance, beltless; 2 x8-170.


Belt squats with pause, narrow stance, 6mat deficit, oly shoes; 2 x10-125.
Standing pulley abs; 2 x10-55.
Supersetted.


CG axle hypers, dead stop, #8 50deg; 2 x8-80. Removed the lifts of the apparatus under its feet pads, to focus more on lower back.
Standing pulley abs; 2 x10-55.
Supersetted.




Daily walks
1 x15min
1 x30min
30min stationary bike
 
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Upper focuses accessories day


110.8 feeling generally ok

10min wake-up walk


Bench, pinkies on rings, PAP single and back offs; 1 x10-70. 1 x1-102.5, 122.5@9speed. Slightly better than last week. 10 x3-102.5.


CG chin-ups, PAP single and back offs; 1 x5-bw. 1 x1-bw+15kgs, bw+30kgs@8.5speed. Had some pop today despite zercher-soreness. 10 x3-bw+15kgs.


Dips, leaning forwards; 2 x10-bw. Will give them a few weeks to see if they take.


Bent over turtleshell rows: 2 x6-120. Taking these cautiously for now.


DB preachers; 2 x7-DB+15kgs. Time to push these up to 10 reps per set and then load-bump.
DB shoulder press; 2 x12-DB+15kgs. Felt foreign AF. Lots of room to improve. Likely to stay in 12-20 range.
Neck extensions from floor; 2 x8-40kgs.
Supersetted.


Oblique raises; 2 x10-40kg. Felt good on the current niggles but a better setup is needed.


CB zercher hold for time; 3min - 50kgs.



Daily walks
1 x30min
1 x90min
 
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DL focused day

111.4 fighting off a cold, plenty of impact from work stress as I wrap up final week for this gig. Pretty buggered.

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


DL, KK stance, heavy singles; 1 x5-70, 120. 1 x1-170 (hook), 220, 250, 260, 270@10speed. Finally back.


Block pulls, 6mats; 2 x2–270.


SSB SQ, sleeves, oly shoes; 1 x5-82. 1 x1-132. Debilitating cramp on the right oblique on the descent. Don’t think it’s a tear but shoulder loaded squats are out for a bit.

Belt squats, oly shoes; 2 x6-150.


Speed pulls, beltless; 1 x1-70, 120, 120+red shorties, 120+purple shorties. 3 x3-120+red shorties.


Leg extensions; 2 x15-45.
Leg curls; 2 x10-40.
Crunches, plate behind head; 2 x12-bw+5kgs.
Mind muscle superset.



Daily walks
1 x30min
 
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Bench focused day

111.1 oblique cramp from yesterday interrupted my sleep about but otherwise ok.

10min wake-up walk


Bench to max, pinkies on rings; 1 x10-70. 1 x1-112.5, 122.5, 132.5@9.5speed. This was like a fast grinder. Got the spring off the reflex and had to grind it up but no sticking points.

Back off doubles @-15%; 5 x2-112.5@RIR1.5, @RIR1.5, @RIR2, @RIR1.5, @RIR1.


Chin-ups to heavy single; 1 x5-bw. 1 x1-bw+20kgs, bw+40kgs@10speed. Worse than the past two weeks and very slow in general. Probably fatigue hangover from yesterday.

Back off triples @-15%; 5 x3-bw+20kgs@RIR2, @RIR2, @RIR1.5, @RIR1.5, @RIR1. Good reps after a disappointing top single speed.


DL to heavy single, KK stance, beltless; 1 x1-120, 170, 220, 220, 220. Feeling the slack pull out. Making sure I’m stacking into the upper back and quads. Quite happy with these compared to last week.


WG bench, thumbs outside rings; 2 x5-100@RIR1, @RIR1.


WG grenade chin-ups, cluster set; 6 x1-bw.


Hanging leg raises; 2 x10-bw+5kg ankle plate.



Daily walks
1 x15min
 
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Lower focused accessories

111.1

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


DL, KK stance, beltless; 1 x5-70, 120. 1 x1-170(hook), 220, 230, 240, 250@9.5speed. Was interrupted by a roof leak ffs.

Back off cluster set; 10 x1-200.


Zercher SQs, sleeves, oly shoes; 1 x5-70. 3 x4-120.


Belt squats, paused, oly shoes; 2 x6-150.
Standing pulley abs; 2 x15-50. Kind of want to try these super heavy once a week.
Supersetted.


CG hypers, #8 50deg, dead stop; 2 x9-80.
Standing pulley abs; 2 x15-50.
Supersetted.



Daily walks
2 x15min
 
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Upper focused accessories day


Skipped weigh-in, too cold. Feeling sluggish and dehydrated from a business meeting last night.

5min wake-up walk.


Bench, pinkies on rings, PAP single then backoffs @-15%; 1 x10-70. 1 x1-102.5, 122.5. Surprisingly springy single. 10 x3-102.5.


CG chin-ups, PAP single then backoffs @-15%; 1 x5-bw. 1 x1-bw+15kgs, bw+30kgs. 5 x5-bw+15kgs. Doing triples on Tuesday’s now, so want to mix it up today.


Dips; 2 x10-bw.


WG pull-ups; 2 x8-bw. So far away from my peak. Going to get these back into respectability.


Zercher hold for time; 50kg - 4min.



Daily walks
1 x30min
 
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DL focused day

Skipped weigh-in, too cold. Recovering from head cold.

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

Oblique strain still limiting squats with a bar on back.


DL to max, KK stance; 1 x5-70, 120. 1 x1-170, 220(hook), 220, 230, 250, 260, 270@9speed. Have to remember to keep myself positioned high and roll that upper back. Good rep today, will try and stay disciplined as I build back up.


Seated DL, medium-grip box+6mats&6EVA; 2 x5-250. Hammered the lower back, hoping the lats have plenty of firepower tomorrow still.


Floating RDLs; 2 x4-200.


Leg extensions; 2 x15-45.
Leg curls; 2 x8-40.
Crunches on bench; 2 x10-bw+5kg behind.
Mind-muscle superset.




Daily walks
2 x30min
 
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Bench focused day

Skipped weigh-in, too cold and dealing with head-cold.

10min wake-up walk.


Bench, pinkies on rings; 1 x10-70. 1 x1-112.5, 122.5. 132.5 FAIL. Shoulders feeling tight AF and I think it’s the dips.

Backoff doubles @-15%; 3 x2-112.5@RIR1, @RIR1.5, @RIR1.5, @RIR2, @RIR1.


Chin-ups to heavy single; 1 x5-bw. 1 x1-bw+20kgs, bw+40kgs@9.5speed.

Backoff doubles @-15%; 5 x2-bw+25kgs@RIR1.5, @RIR2, @RIR1.5, @RIR1, @RIR1.


DL to heavy single, KK stance, beltless; 1 x1-70, 120, 170, 220, 220. Did one with versa’s and then one with hook. Hook felt easier tbh. Might be something to push on Thursday sessions.


CG paused bench, thumbs to knurl; 2 x6-102.5@RIR1, x4@RIR1.


WG grenade chin-ups, cluster singles set; 8 x1-bw. Need to chalk-up earlier on.


Hanging leg raises; 2 x15-bw+5kgs ankle. Can go back up to 10kgs I reckon.


Resisting the urge for more volume, especially on chin-ups - maybe a set of standard WGs is good too.



Daily walks
1 x30min
 
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Lowe focused accessories day

Skipped weigh-in, too cold. Still fighting off this respiratory virus too.

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


DL, KK stance, beltless, PAP single then backoffs; 1 x5-70, 120. 1 x1-170, 220, 250 (hook).

Backoff cluster singles set; 8 x1-220 (hook). Felt about right for load and number.


Zercher SQ, beltless, oly shoes, sleeves; 1 x5-70. 3 x5-120.


Zercher hold for time; 2min - 70kgs. Might be better just doing 50kgs which is more like the target weight I need in December.


Belt squats, paused, 7mat deficit; 2 x10-125
Standing pulley abs; 2 x8-60.
Supersetted.


CG hypers, #8 50 deg; 2 x10-80.
Standing pulley abs; 2 x8-60.
Supersetted.


Standing pulley crunches; 1 x12-60.



Daily walks
1 x30min
 
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Upper focused accessories day

Skipped weigh-in and warmup walk. Too cold and slow to rise.


Bench, pinkies on ring, PAP singles then back offs; 1 x10-70. 1 x1-102.5, 122.5.

Back offs; 8 x3-102.5.


CG chin-ups, PAP singles then back offs; 1 x5-bw. 1 x1-bw+15kgs, bw+30kgs@RIR2. Reasonably springy considering the Zercher bruising from yesterday.

Back offs; 8 x3-bw+15kgs.


CG High incline press off pins, hands between rings and smooth; 3 x5-72.5.


WG pull-ups, gorilla grip; 3 x8-bw.


DB preachers; 2 x6-DB+15kgs.
DB unilateral OHP; 2 x8-DB+15kgs.
Neck extensions, deadstop from floor; 2 x8-40kgs.
Superset.


Daily walks
1 x30min
60min stationary bike
 
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DL focused day

Skipped weigh-in, too cold. Massive general fatigue from high activity, poor sleep quality and ongoing respiratory virus.

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


DL to max, KK stance; 1 x5-70, 120. 1 x1-170, 220 (hook), 230, 250, 260, 270@9.5 speed. 2nd attempt but solid once I dialled in. No grinding today.


Seated DLs, box+6mats&6EVA; 2 x4-250.


Deficit DL, 6mats, KK stance, beltless; 1 x1-220. 1 x5-170.


Leg extensions; 2 x15-45. Focusing on the squeeze and slightest-hold at the top.
Leg curls; 2 x10-35. Felt like better ROM at the lighter load.
Crunches on bench, plate behind head; 2 x10-bw+10kgs.
Mind-muscle superset.



Daily walks
1 x15min
 
Last edited:
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@9.5speed. Not quite a pause at the bottom but smashed it compared to last week after removing dips from Friday.

Back off doubles @-15%; 5 x2-112.5@RIR1.5, @RIR2, @RIR1, @RIR2, @RIR2, @RIR2.


Chin-ups to heavy single; 1 x5-bw. 1 x1-bw+20kgs, bw+40kgs.

Back off doubles @-15%; 5 x2-bw+25kgs@RIR2, @RIR2, @RIR1.5, @RIR1.5, @RIR1.


DL to heavy single, beltless; 1 x5-70. 1 x1-120, 170, 200, 220, 250 (hook) @9speed. Happy with this. Probably need to focus quads and glutes a bit more on the Thursdays.


CG bench, pinkies on rings; 2 x5-102.5@RIR1, RIR0.5, 1 x4-102.5@RIR0.


WG chin-ups; 2 x8-bw.



Daily walks
 
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