2016 Log

[Jester]

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

 

[Jester]

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

 

[Jester]

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; 1 x10-bw+5kg ankle weights.




Daily walks