2016 Log

Full body session 1 - posterior emphasis

No weigh-in.

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@8speed, 270@9.5speed. 250 was great, 270 needed 2 attempts. Definitely a lot more hamstring and adductor load. Not quite as springy as closer-V but also feels a bit easier on outer hips for now.

Back off singles, hook, 10mins; 6 x1-240. All reps moving well. Noticed towards the end that as the bar starts to touch the thighs near lock out, my hook was a little weak. Just need some more practice on holding it all the way through.


Larsen press, index on rings; 1 x10-70. 1 x2-100@RIR6+, 110@RIR3.5, 120@RIR1.

Mental reminder to stop tracking the bar as it descends. It’s costing me a good touch.


Zercher SQ, sleeves; 1 x3–120@RIR5, 140@RIR2. PSOAS aggravation from two weeks ago was slightly sensitive/‘aware’, so took these carefully. Third set back in for the next session.


Pendlays; 2 x5-120, 140


RDLs, beltless; 1 x8-170@RIR2.


Nordic negatives; 2 x10-bw.
Suspended-hold sit-ups; 2 x10-bw.
Supersetted.


Daily walks
 
Last edited:
Full of session 2 - quads emphasis

No weigh-in.

10min wake-up walk.


LBBS to heavy top set, index-middle on rings; 1 x5-70, 120, 150@RIR2.

Back off doubles 10min; 4 x2-150@RIR2-3 range.


Bench to max, index on rings; 1 x5-70, 100. 1 x1-120, 130@8speed, 135@10speed. Didn’t quite touch, setup wasn’t as good as 130. Still, stronger than last week, will take it.

Back off doubles 10mins; 4 x2-120@RIR1, @RIR1, @RIR2, @RIR0.5.


Block pulls, 7 mats, medium-V KK stance; 1 x5-70. 1 x1-120, 170 (hook-humidity), 220, 250, 270@7speed, 280@8.5speed. Starting to get really locked in on technique again.

Back off cluster set; 4 x1-250. Starting to pop.


Push press; 3 x5-50.


Leg extensions; 4 x17-40.
Leg curls; 2 x10-30.
Supersetted.



Daily walks
 
Last edited:
Full body session 3 - back emphasis

No weigh-in.

10min wake-up walk.


DL, medium-V KK stance, beltless hook; 1 x5-70, 120, 170. 5 x1-220.


CG Chin-ups, 10mins heavy cluster singles; 1 x5-bw. 1 x3-bw+15kgs. 6 x1-bw+30kgs. Probably needed to rest these out a bit better. Biceps came up short at the top-ROM.


Chin-ups, back offs; 2 x10-bw@RIR1, @RIR0.
Buffalo bench, pinkies on outer rings; 1 x10-72. 1 x3-102@RIR3, 1 x2-112@RIR1.5,
Supersetted.


Zercher buffalo SQ, high box; 1 x5-102. 2 x5-122@RIR3 @RIR3. Basing the RIR on bracing. Not sure if Zercher or SSB better for the box. Want it to be an overload movement with a dead stop.


Loading strap rows; 1 x15-40.


Standing pulley abs; 2 x13-55.
Neck extensions; 2 x25-25kgs.
Supersetted.


Just need to make a decision on the squat variation and hopefully add in some levered rows on the leg device to failure and that’ll be a happy place for this day.

Daily walks
 
Last edited:
Full body session 1 - posterior emphasis

No weigh-in.

10min wake-up walk.

Standing banded abs; 1 x20-IE blue band.

Workout is one day later than usual due to long weekend camping.


DL to max, medium-V KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@8.5speed, 270@9.5speed. 2nd attempt. Faster than last week and didn’t really stick. Not quite as poppy yet as my cheater-stance. But hips remain happier for now. I’ll move it in very gradually over time.

Back off singles 5mins, hook; 3 x1-240. Slippery hands due to humidity.


Larsen press; 1 x10-70. 1 x2-100@RIR6. 3 x1-120@RIR2, @RIR1.5, @RIR1.


Zercher SQ, sleeves; 2 x3-120@RIR4-5, 140@RIR3. Kept exposure lower given I’m still running tomorrows session as usual.


RDLs, beltless; 1 x5-170@RIR3-4. Kept the higher as I have to pull heavy tomorrow, just wanted some extra exposure.

Pendlays; 1 x5-140. 1 x8-120. I’ll go back to 120 or 130 and keep at it for now. Not quite there for 140. Will be soon.
 
Last edited:
Full body session 2 - anterior emphasis

No weigh-in.

10min wake-up walk.


LBBS to heavy top set, sleeves; 1 x5-70, 120, 150@RIR2. A bit stiff from yesterday, not the deepest set ever but still ‘OK’.

Back off doubles 10mins; 3 x2-150.


Bench to max, index on rings; 1 x10-70. 1 x1-120, 130@9speed. 140-negative.

Repeat negatives, Zercher reset, 10mins; 4 x1-140. Just something that popped into my head.


Block pulls, medium-V KK stance, 6mats; 1 x1-70, 120, 170, 220, 250@6speed, 270@8speed. Left it there due to the back-to-back session fatigue.

Back off cluster singles set: 3 x1-250. These were like ramp-up speed. The stance really is such a cheat. A reminder note for self that looking between heels and doing a seated row worked great.


Push press, pinkies on rings; 3 x6-50. Working on the groove by feel.


Leg extensions; 4 x20-40.
Leg curls; 2 x10-30
Supersetted.


Took my time today due to overnight heat conditions.

Great session. Might add in some front raises either today or Saturday, just to help with that overhead ROM restoration.
 
Last edited:
Full body session 3 - back emphasis

No weigh-in.

Quite under slept and heavily fatigued upon wake-up.

10min wake-up walk.


Deads, slack pull practice, medium-V KK stance, beltless hook; 1 x5-70, 120, 170. 5 x1-220.


Chin-ups, 10mins heavy singles until RIR0; 1 x5-bw. 1 x3-bw+15kgs. 7 x1-bw+30kgs. Some work to do to bring these back up.


Chin-up back offs; 2 x5-bw+10kgs@RIR1, @RIR1.5.

Larsen buffalo bench, pinkies on outer rings; 1 x10-72. 2 x4-102@RIR1, @RIR2
Supersetted.


SSB Platz pause SQ, sleeves, beltless; 2 x5-112. Room to increase load.


Pull-ups, T-junction gorilla grip; 1 x12-bw@RIR1. Felt good, room to build up.


Hanging leg raises; 1 x20-bw.
Neck extensions, seated, full ROM; 1 x15-30kgs.
Supersetted.
 
Last edited:
Upper body session - push emphasis

No weigh-in.


Bench press, pinkies on rings; 1 x10-70. 2 x10-100@RIR1, x8-100@RIR1.


Low seat OHP off pins, 20 EVA; 1 x6-50@RIR1, @RIR1.


DB preachers, one pin visible; 1 x10-DB+12.5kgs@RIR1, @RIR1. Possibly load-bump next week.

DB OHP, neutral palms; 2 x12-DB+12.5kgs.


Front plate raise, full ROM;
 
Last edited:
Full body session 1 - posterior emphasis

No weigh-in. Stress and gut reactions at a high level.

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), 250@8speed, 270@9.5speed. Significantly impacted by stress.

Back off singles, 10mins, hook; 5 x1-240.


WG Larsen press, index on rings, paused; 1 x10-70. 1 x4-100@RIR4, 2 x2-120@RIR0, @RIR0. The 2nd rep pauses at 120 were at Spoto-height. Still a work in progress.


Zercher SQ, sleeves, beltless; 3 x3-120@RIR5, 140@RIR2, @RIR1.5. Starting to feel good here. I think the resetting of negative bench reps on Wednesday isn’t Zercher probably helps.


RDLs, beltless; 1 x8-170@RIR2.


Pull-ups, T-junction gorilla grip; 1 x12-bw@RIR1.

Not the original intention but stress, time factors meant its easier to do this than setup rows etc.

Might do some Nordics at lunch.
 
Last edited:
Full body session 2 - anterior emphasis

No weigh-in.

10min wake-up walk.


LBBS to heavy top set, sleeves; 1 x5-70, 120. 2 x3-150, 160@RIR3.

Back off doubles, 10mins; 4 x2-150@RIR4-5 range.


Bench to max, index on rings; 1 x10-120@7.5speed, 130@8.5speed, 140-3/4 rep. Didn’t have the ‘pop’ today, probably from the shift to a McDonald-style Larsen press on Monday.

Max load negatives, Zercher reset, 10mins; 3 x1-140.


Block pulls to max, medium-V KK stance, 6mats; 1 x5-70. 1 x1-120, 170, 220 (hook), 250, 270@7speed, 300@9speed.

Back off cluster singles set; 1 x3-250@RIR3-4.


Push press; 2 x4-70.


Leg extensions; 3 x20-40.
Decline lying leg curls; 3 x10-30.
Supersetted.
 
Last edited:
Core session

Standing pulley abs; 1 x10-40. 3 x10-55.

Plate oblique raises; 2 x10-25kg plate. Will use a loaded DB next time.
 
Last edited:
Full body session 3 - back emphasis

No weigh-in.

10min wake-up walk.


DL, slack-pull singles, medium-V KK stance, hook; 1 x5-70, 120, 170. 1 x1-220, 250@8speed. 1 x3-220@6speed. Hard to judge RIR when it’s all core endurance.

Chin-ups, 10min heavy doubles; 1 x5-bw. 1 x3-bw+15kgs. 1 x2-bw+30kgs@RIR2,

Chin-ups back offs; 2 x5-bw+10kgs@RIR2, @RIR2.

3ct Larsen press, pinkies on rings; 1 x5-70. 2 x6-100@RIR1, @RIR1. Trying to get the upper back a bit flatter but not looser.
Supersetted.


Pull-ups, T-junction gorilla grip; 1 x12-bw@RIR0. Left shoulder issue close to being stirred up. Probably need to stick to vertical pulling only once a week for a while.


Seal rows; couldn’t make this work without a cambered bench bar. Possibly the buffalo works but don’t know if CBF’d enough. Will assemble my freak hyper attachment for rowing.


Zercher high-box SQ off pins, knees forward; 1 x6-120. Looking for an overload squat that is quick to set up.


Hanging leg raises: 2 x20-bw.
Neck extensions, full ROM; 2 x15-30kgs.
Supersetted.


Daily activities
30mins stationary bike
 
Last edited:
Upper body push seasion

No weigh-in.

10min wake-up walk.


Bench, index on rings; 1 x10-70. 1 x1-120@8speed. 3 x8-100@RIR1, @RIR1, @RIR0.5.


Low seat z-press off pins; 2 x5-50@RIR1, @RIR1.


DB preachers; 1 x6-DB+15lgs@RIR1,
DB OHP;
Supersetted.
 
Last edited:
You must log in or register to reply here.
Back
Top