2016 Log

[Jester]

Upper body push session

No weigh-in.

10min wake-up walk.


Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120@5speed, 130@7speed, 140@8speed, 150@9.5speed. Got it, maybe 1-2inches short. Need to keep cueing my back into the bench.

Back off singles, 10mins; 7 x1-130.


Seated OHP, no back, off pins; 2 x5-60.


Unilateral DB OHP; 1 x8-DB+15kgs.



Daily activities
10k steps.

 

[Jester]

Full body session 1 - posterior emphasis

No weigh-in. Fairly fatigued from a busy and labourious weekend.

10min wake-up walk.


DL to max, wide-medium stance V KK stance; 1 x5-70, 120, 170. 3 x1-220. 1 x1-250@6speed, 270@8speed. Took me a few attempts to get it. Passive fatigue stacked up from the weekend and sub-five hours sleep.

Back off singles, 10mins, hook; 8 x1-250.


Larsen press, index to rings; 1 x-10-70. 1 x6-100@RIR3-4ish. Lots of DOMS and push-stiffness.


Zercher SQ, paused, beltless; 1 x3-100. 1 x6-120@RIR3.


Loading strap rows; 1 x8-60.
FH sit-ups, plate behind head; 1 x10-bw+10kgs.
Supersetted.


Nordic negatives assisted;
Standing pulley abs;
Supersetted.



Daily activities