2016 Log

Full body session 3 - back emphasis

No weigh-in. Not too bad for a Friday but a lot of work stress/activity impacting sleep quality and metal clearance right now.

10min wake-up walk.


DL, slack pull practice, wide-medium V KK stance, hook; 1 x5-70, 120, 170. 1 x1-220, 250@8.5speed. 1 x3-220.

Lots of lower back fatigue and not much pop today. Big sessions this week so not unexpected. Not enough walking either.


CG Chin-ups, 10mins cluster singles set; 1 x5-bw. 1 x3-bw+15kgs. 10 x1-bw+30kgs. 5 x1-bw+25kgs.

Starting to accept the realisation that my lats are trashed come Friday mornings and lowering the weight for better form is probably the way to go.


Larsen bench, pinkies to rings; 1 x5-70. 2 x4-110@RIR2, @RIR0.5-misgrooved final rep.

Chin-ups back offs; 1 x8-bw+15mgs@RIR0, 1 x7-bw+15kgs@RIR0.
Supersetted.


Anderson front squats; 3 x3-70. I suck at these.


CG neutral pull-ups, pullover-style; 1 x12-bw.
WG neutral pull-ups; 1 x12-bw. Liked these more.


Bent knee raises, ankle weights; 2 x12-bw+10kgs.
Neck extensions, low seat, dead stop; 2 x10-40kgs. Too heavy for the effect I want.
DB oblique raises: 2 x12-40kgs.
Supersetted.


Will move to versa’s for this day, given the accumulated fatigue. Heavy hook can just be a Monday and maybe Wednesday @250 thing.

Might look to setup belt squats again for this day.


Daily activities
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Upper push session

No weigh-in.

5min wake-up walk.


Incline pin press, index on rings, 15-20reps@RIR1; 1 x10-70. 1 x5-110@0.5, 1 x3-110@0.5, 1 x2-110@RIR0. 1 x6-100@RIR0.


Low seat Z-press from pins, pinkies to rings; 1 x4-60@RIR1, @RIR1. 1 x10-50@RIR0.


Unilateral DB OHP; 1 x6-DB+20kgs@RIR0.


Band pressdowns; 2 x 20-purple band.



Daily activities
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Full session 1 - posterior emphasis

No weigh-in. Feeling very tired.

10min wake-up walk.

Standing banded abs; 1 x20-IE blue band.


DL to max, medium-V KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@7speed, 270@8.5speed. 290 - fail, 4 attempts. Broke it but just didn’t have the readiness. Next week.

Back offs, 10min singles; 4 x1-260. No hook today, grip is dead.


Larsen press, index to rings; 1 x10-70. 2 x2-120@RIR1, @RIR1.


Zercher SQ, beltless, sleeves; 1 x3-120@RIR4. 2 x1-150@RIR2, @RIR2.


Pendlay hybrids; 2 x5-130.


SG high pulls; 2 x8-80.


Loading strap rows; 2 x5-55.


Nordic negatives assisted; 2 x6-bw.
Standing pulley abs; 2 x10-55.
Supersetted.


Absolutely garbage session. Just not recovered. Struggled to get it done mentally and physically.



Daily activities
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Fullbody session 2 — anterior emphasis

No weigh-in.

10min wake-up walk.


SSB SQ to heavy top set, sleeves, OLY shoes; 1 x5-82. 1 x3-132. 1 x1-182@9speed. Probably a slight improvement on last week. Just need more practice on heavy bar path again.

Back offs, heavy, 10mins; 2 x5-162@RIR3, @RIR2. Great sets.


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120@6speed, 1 x1-140@9speed, paused. Smashed it:

Incline back offs, paused, 10mins; 2 x4-110@RIR1, @RIR1.


Block pulls to max, 6mats; 1 x5-70. 1 x1-120, 170, 220, 250 (hook), 270@8speed, 290@9 speed, 310@10speed. About as well as last week.

Back off cluster singles set; 3 x1-270.


Low seat BTN press; 2 x4-50.
Mental reminder to lower EVA height for better safeties positionin.


Leg extensions; 2 x12-35.
Leg curls; 2 x12-20.
Band pressdowns; 2 x20-purple band, failure.
Supersetted.


Daily activities
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Fullbody session 3 - back and core emphasis

No weigh-in.

10min wake-up walk.

Standing bands abs; 1 x10-IE blue band.


DL, medium-V, slack pull focus; 1 x5-70, 120, 170. 1 x1-220, 260@8speed. It broke off setting my back, so didn’t get a heap of quad drive.

Back off cluster triple; 1 x3-230. Obviously tired by this point of the week. Focusing on bar bend and quad-drive through the big toe.

Mental note to stay disciplined with my stance setup and not slip into too close on the heels and create a leverage weakness.


Chin-ups, 10mins heavy work; 1 x5-bw. 1 x5-bw+15kgs. 4 x3-bw+25kgs@RIR2, @RIR2, @RIR1, @RIR0.5. Spacing needs to be a bit more even. The last triple was rushed.


Bench, pinkies to rings; 1 x10-70. 2 x3-110@RIR3, @RIR3.

Chin-ups back offs; 1 x7-bw+15kgs@RIR0.5, @RIR0. Probably hung out at the bottom of the hang for a bit long on some of the reps. Last week’s set of 8 was slightly sketchy anyhow.
Supersetted.


Zercher SQ, beltless, sleeves; 2 x5-120@RIR4, @RIR4.


BB oblique raises; 2 x10-40.
BB reverse curls; 2 x12-40.
Supersetted.


Sit-ups, full extension; 2 x10-bw.
BB curls; 2 x10-40.
Neck extensions, low seat; 2 x20-30kgs.
Supersetted.



Daily activities
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Upper body session push emphasis

No weigh-in.

10min wake-up walk.


Larsen bench, index on rings, 10mins heavy sets, 12-20rep goal; 1 x10-70. 1 x5-100. 2 x4-120@RIR2, @RIR1.5, 2 x3-120@RIR2, @RIR2. 14 total. Meant to do a lower weight and from pins. Will hopefully remember next week.

Backoff Larsen pin press; 1 x7-100@RIR0.5.


Low seat Z press, 20 EVA; 2 x5-60@RIR1, @RIR1.

Back off set; 1 x10-50@RIR1.


Low seat, unilateral DB OHP; 1 x10-DB+15kgs@RIR1.


Band pressdowns; 2 x20-purple band to failure.


Great session.


Daily activities
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Full body session 1 - posterior emphasis

No weigh-in. Cut on right thumb cuticle means no hook grip today.

10min wake-up walk.


DL to max, wide-medium V KK stance; 1 x5-70, 120, 170 (double OH). 1 x1-220, 250@7speed, 270@8speed, 290@9.5-10speed. Single attempt. Misgrooved a little right after the break but didn’t stall.

Back offs, 10mins; 5 x1-260.


Larsen press, index on rings; 1 x10-70. 1 x3-110. 2 x1-130@RIR1.5, @RIR1.


SSB SQ, sleeves, beltless; 1 x5-82. 2 x2-132@RIR3, @RIR3. Right knee cap didn’t like them. Probably need better control.


SSB GM; 1 x5-132@RIR5+, 152@RIR5. Mental reminder to use a looser belt setting on the Pioneer Adjustable Lever.


SG high pulls; 2 x10-70. More controlled at this load. Trying to reduce the hip drive a little.


Loading strap rows; 2 x5-55kgs.


Nordic negatives; 2 x8-bw.
Sit-ups, full extension below parallel; 2 x10-bw.
Supersetted.



Daily activities
 
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Full body session 2 - anterior emphasis

No weigh-in.

10min wake-up walk.


SSB SQ to heavy top set, sleeves OLY shoes; 1 x5-82. 1 x3-132. 1 x1-182@8speed. Sank it and touched a pause quite well. Will keep improving the depth.

Back offs, 10mins; 2 x5-162@RIR2, @RIR2. Just need to sink them a little deeper but not too bad.


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120@5speed, 140@7speed. 1 x3/4depth 150@9speed. Not that far off. Heaviest I’ve tried in years.

Incline pin press back offs, 10mins; 3 x3-110@RIR0, @RIR0, @RIR0.


Block pulls to max, wide-medium V KK stance, 6mats; 1 x5-70. 1 x1-120, 170, 220, 270@6.5speed, 290@8.5speed, 310@9.5speed. Core went into the zone. Single attempt. Best rep yet @310. Getting closer to a floor PB.

Back offs cluster single set; 4 x1-270. Getting poppy on the slack pull.


Low seat BTN Z-press, 12 EVA height, 4th finger to rings; 2 x5-50. Felt ok. Maybe a few less EVAs so I can press off pins from the bottom.


FANH leg extensions; 2 x12-35.
FANH leg curls; 2 x13-20.
Band pressdowns; 2 x20-purple band.
Supersetted.



Really good session. Things largely dialled in right now

Daily activities
 
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Fullbody session 3 - back and core emphasis

No weigh-in.

10min wake-up walk.



DL, medium-V, slack pull focus; 1 x5-70, 120, 170. 1 x1-220 (hook), 260@8speed. Grip fatigued, need to get it back.


CG neutral chin-ups, 10mins heavy work; 1 x5-bw. 3 x4-bw+25kgs@RIR1, @RIR1, @RIR1.


Bench, pinkies to rings; 1 x10-70. 1 x3-110@RIR4, 120@RIR1.5.

WG pull-ups back offs; 2 x10-bw@RIR2, @RIR1.
Supersetted.

Still want to get these back to a good place.


Pendlay hybrids; 2 x5-150. Thinking about these instead of DL backoff triple.


Zercher SQ, beltless, sleeves; 3 x3-120@RIR5+, 150@RIR3,150@RIR1-misgroove.


BB oblique raises; 2 x10-50.
BB reverse curls; 2 x8-50.
Supersetted.


Neck extensions, low seat; 2 x20-30kgs.
Standing banded abs; 2 x20-IE blue band.
Supersetted.


Daily activities
4K steps
 
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Upper push session

No weigh-in.

5min wake-up walk.


Larsen pin press, index on rings, 12-15 RIR1-2 reps; 1 x10-70. 1 x5-110@RIR1, x4-110@1, x4-110@RIR1, x4-110@RIR1.


Low seat Z pin press, pinkies on rings; 2 x5-60@RIR1, 60@RIR2.


Seated unilateralDB OHP; 2 x10-DB+15kgs.


Band pressdowns; 2 x20-purple band.


Daily activities
10k steps
 
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Fullbody session 1 - posterior emphasis

No weigh-in.

10min wake-up walk.


DL to max, wide-medium V KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@6speed, 270@8speed, 290@9.5speed. Second attempt, made sure to get into true KK position. Smoother than last week and no misgroove.

Back off singles, 10mins, hook; 5 x1-260. One misfire at the start where I didn’t lock-in correctly. Otherwise these were great.


Larsen press, index on rings; 1 x10-70. 1 x2-110@RIR3. 2 x1-130@RIR0.5, @RIR1. Got tighter on the 2nd single.


SSB box SQ, wide stance; 1 x3-82. 2 x2-132@RIR3, @RIR3.


SSB GMs; 2 x5-152. Hit differently today after doing the box squats correctly.


Loading straps rows; 3 x6-55kgs. Keeping it simple and focused.


Nordic negatives assisted; 2 x7-bw.
Standing pulley abs; 2 x12-55kgs.
Supersetted.



Daily activities
6k steps
 
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Fullbody session 2 - anterior emphasis

No weigh-in. Stress from life very high this morning.

10min wake-up walk.


SSB SQ to heavy top sets, sleeves OLY shoes; 1 x5-82. 1 x3-132. 4 x2-162@RIR5, 162@RIR4, 172@RIR3, 172@RIR3, 182@RIR1.5. Probably close to a PB. Next week will add a 6th double and keep progressing depth and eventually load.


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120@5speed, 140@9speed. 120 moved great, 140 sucked. 1 x1-140@7speed. Set up was much better.


Incline pin press, 10mins; 2 x6-100@RIR1, @RIR1. Dialled it down due to feeling shit.


Block pull to max, wide-medium V KK stance; 1 x5-70. 1 x1-120, 170, 220, 270 (hook), 300@9speed. Didn’t think 310 was there after fatigue.

Back off cluster singles set; 4 x1-270. Kept it under control, just didn’t have gas in the tank.


Low seat BTN pin press, 4 EVA; 2 x6-50.


Leg extensions; 3 x20-30kgs.
Leg curls; 3 x12-20kgs.
Band pressdowns; 3 x20-purple band.
Supersetted.



Daily activities
3k steps
 
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Fullbody session 3 - back emphasis

No weigh-in. A day earlier this week due to camping trip.

10min wake-up walk.


DL slack pull single, wide-medium V KK stance; 1 x5-70, 120. 1 x1-170, 220, 260@8speed. Considering it’s a day early, wasn’t too bad. Just have to remember to set my back consistently.


CG neutral chin-ups, 10min heavy sets; 1 x5-bw, bw+15kgs.
 
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