2016 Log

[Jester]

Upper body session

No weigh-in.

10min wake-up walk.


Larsen bench, index on rings, rep goal 15-20reps, 15mins; 1 x10-70. 1 x5-100. 1 x5-120@RIR1.5, x5-120@RIR1, x4-120@RIR1, x4-120@RIR0.

Larsen pin press back off set, index on rings; 1 x5-100@RIR0.


Seated OHP pin press, 18 EVA, pinkies on rings; 1 x1-70@RIR0.

Back offs; 1 x10-50@RIR0.5.


Seated unilateral DB OHP, low seat; 2 x5-DB+20kgs. Left side much weaker.


Daily activities

 

[Jester]

Full body session 1 - posterior emphasis

No weigh-in. Getting too fluffy. A bit tight around the hips.

15min wake-up walk.


DL to max, wide-medium V KK stance; 1 x5-70, 120, 170. 1 x3-220. 1 x1-250@7 speed (hook), 270@8speed. 300 failed x2, 280@9.5speed. Solid rep for 280.

Back offs, 10mins; 3 x1-270, versa’s. 2 x1-260, hook.


Larsen press, pinkies on rings; 1 x10-70. 2 x1-120@RIR2, @RIR2.


Pendlay hybrids; 2 x4-150. Felt good. Time to build reps.


SSB box squat; 2 x2-132@7speed, 142@6speed.


Loading strap rows; 2 x6-60.


Nordic negatives assisted; 2 x7-bw.
Standing pulley abs; 2 x6-60.
Supersetted.



Daily activities

 

[Jester]

Full body session 2 - anterior emphasis

No weigh-in. Starting to cut the excess calories down.

10min wake-up walk.


SSB SQ, heavy topsets, sleeves OLY shoes; 1 x5-82. 1 x3–132. 4 x2-182@RIR1, @RIR1, @RIR1, @RIR2. Didn’t really find my groove until the 4th double.

Back offs, long pause; 2 x3-132. Very tight hip flexors today.


Bench, index on rings; 1 x10-70. 1 x1-120@5speed, 140@7speed, 150@10speed. Had a sticking point but got through it. Needs to be an inch deeper.

Back offs, cluster singles set, 10mins; 4 x1-130. Felt good.


Block pulls to max, wide-medium V KK stance, 6mats; 1 x1-70, 120, 170, 220, 270 (hook), 290@8.5speed, 310@9.5speed.

Back offs cluster singles set, hook; 2 x1-270.


Seated Z pin press, pinkies on rings; 2 x6-60.
Nordic negatives assisted; 2 x6-bw.
NH sit-ups full ROM; 2 x10-bw.
Supersetted.


Daily activities

 

[Jester]

Full t session 3 - back and biceps emphasis

No weigh-in.

10min wake-up walk.


DL slack pull, medium-V KK stance; 1 x5-70, 120, 170. 3 x1-220. 1 x1-250@8speed. Improving each week on this ‘fatigued’ test.


Chin-ups, heavy top sets, reset reps, 15mins; 1 x5-bw. 1 x3-bw+15kgs. 2 x4-bw+30kgs@RIR0.5, @RIR0, 1 x3-bw+30kgs@RIR0.5.


Bench press, pinkies on rings; 1 x10-70. 2 x1-120@RIR2, @RIR2.

Chin-ups, back offs, continuous; 1 x5-bw+15kgs@RIR1, @RIR1.
Supersetted.


Zercher SQ; 1 x3-120@RIR5+. 1 x4-150@RIR3,


WG chin-ups; 2 x8-bw.
BB oblique raises; 2 x10-70.
Supersetted.


Neck extensions from floor; 2 x10-40.
DB preachers; 2 x10-DB+12.5kgs.
Standing banded abs, preacher brace; 2 x30-IE blue band.
Supersetted.



Daily activities

 

[Jester]

Upper body push session

No weigh-in.

10min wake-up walk.


Larsen bench, index on rings, rep goal 15-20 15mins; 1 x10-70. 1 x5-100. 1 x6-120@RIR1.5, x5-120@RIR0.5, x4-120@RIR1, x3-120@RIR1. Aim to hit 20 next week then bump to 122.5.

Back offs, pin press; 1 x9-100@RIR0. Dropping feet to floor at full extension seemed to mirror the angles for full bench quite well. No contact push.


Seated Z pin press, 18EVA; 1 x10-50@RIR0, x8@50RIR0.


Unilateral seated DB OHP; 1 x16-DB+12.5kgs.


Band extensions;



Daily activities