Keeping My Head Down, Doing My Thing

Training Training Logs
341

2022.2.9

88,6 kg

Morning — Strength Block Week 6 Day 3: Pull

Warm-up

3-minute timer per set

Pull-ups, normal tempo, neutral grip
11, 9, 8(f)

(10, 8, 8(f))
(10, 8(f), 8f)
(8p, 7s-(f), 7n-f)

Let-me-ups (inverted bodyweight rows) with Fat Gripz One
7, 9, 9 — diminishing ROM on the last set

(8, 9, 8 + 1 (r/p))
(8, 8 + 1 (r-p), 8)
(8, 9, 8)

Let-me-ins (towel rows)
3 x 12 with long lever

(10 very long lever, 12 long, 12 long)
(3 x 12 — with even longer lever = near failure on the last set)
3 x 12 (all with longer lever = harder)

Towel curls
5 (l-m), 4 (m-h), 4 (m-h)

(5 (l-m), 4 (m-h), 4 (m-h))
(5 (l-m), 4 (m-h), 4 (m-h))
(5 (l-m), 4 (m-h), 4 (m-h))

5 minutes of thoracic stretching

Really good strength and energy this morning, despite a moderately horrible night’s sleep!

Afternoon: PLP

6 x 5-sec dead hangs as warm-up

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 16: Neutral grip (to spare the elbows): 7 + 6 + 6 + 5 + 4* (28)

* On last rep of pull-up, held contraction at top of rep for count of 35 (about 17,5 seconds), held bottom position of lunge for a count of 20 (about 10 seconds) each side, and held push-up half-way down for a count of 35 (about 17,5 seconds).

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One

Good, strong sets again this afternoon.

2 Likes
342

2022.2.10

88,6 kg

Morning — Strength Block Week 6 Day 4: Core

Warm-up

3-minute timer per set

Leg lifts with hands on chest
3 x 12.8 — good contraction!

(3 x 12.8)
(3 x 12.8)
(3 x 12.8)

Supermans with 3-second hold at top
3 x 12.6

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

Bicycles, slow reps
3 x 9-ish — good contraction

(3 x 9-ish)
(8-ish, 8-ish, 9-ish)
(10-ish, 8-ish, 9-ish)

Hyperextensions with hands under chin
3 x 12.6

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

5 minutes of thoracic stretching

Good strength and energy levels this morning.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 17: Neutral grip (to spare the elbows): 7 + 7 + 6 + 5 + 4* (29)

* On last rep of pull-up, held contraction at top of rep for count of 35 (about 17,5 seconds), held bottom position of lunge for a count of 20 (about 10 seconds) each side, and held push-up half-way down for a count of 35 (about 17,5 seconds).

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One

And again this afternoon, good, strong sets. Very happy with that!

3 Likes
343

2022.2.11

88,4 kg

Was travelling for medical appointments yesterday and got home very late, so forgot to log this. Managed some quick conditioning before I had to leave.

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds.

5 minutes of thoracic stretching.

Afternoon: PLP

Day 18: Programmed rest day

4 Likes
344

2022.2.14

89,3 kg

Morning — Strength Block Week 7 Day 1: Push

Warm-up

3-minute timer per set

Push-ups with feet elevated on chair
12, 8, 9(f) — good!

(12, 7, 8f)
(12, 9f, 9f)
(12, 11f, 8f)

Military Press with hands raised on first step
8, 8(f), 7(f) — improvement on last time

(8, 7f, 4f)
(8(f), 8f, 7f)
(8f, 6f, 5f)

Close-grip push-ups
5f, 6f, 7f + 1 r-p

(6f, 6f, 5f)
(7f, 7f, 6f)
(8f, 7f, 7f)

Assisted dips (legs bent behind and feet on chair to help push up)
10, 10(f), 10f — good!

(10, 9(f), 8f)
(9(f), 9f, 9f)
(8(f), 8f, 7f)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 19: Neutral grip (to spare the elbows): 8 + 7 + 6 + 5 + 4* (30)

* On last rep of pull-up, held contraction at top of rep for count of 35 (about 17,5 seconds), held bottom position of lunge for a count of 20 (about 10 seconds) each side, and held push-up half-way down for a count of 35 (about 17,5 seconds).

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One

Left shoulder and elbow a bit sore this afternoon. But this settled down and strength picked up a bit over the course of the sets.

3 Likes
345

2022.2.15

88,9 kg

Morning

Programmed rest day.

I’m trying something new here: I’m switching from a 7-day cycle to an 8-day cycle, to see if that leaves me with a bit more energy for NEAT.

This week throws a spanner in the works because I’m travelling on business from Friday until Tuesday, so back on Wednesday next week.

But I’m hoping that this change will leave me with a bit more energy, so that I’m not doing a convincing impression of a corpse during the hours in which I’m not actually exercising. If it doesn’t work, I’ll go back to the 7-day cycle.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 20: Neutral grip (to spare the elbows): 8 + 7 + 6 + 5 + 5 (31)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One

Left shoulder still a bit tweaky this afternoon. Very sleepy going into this, and only moderately less sleepy coming out of it. But I got the work done.

2 Likes
346

2022.2.16

88,0 kg

Morning — Strength Block Week 7 Day 2: Legs

Warm-up

3-minute timer per set, done with 9 kg (20 lb) weighted vest:

Bulgarian split squats with 1- to 3-second pause at bottom; all reps one side and then all reps the other side
10, 8.6, 10.6 — forgot the pause at bottom on the first set

(8.6, 8.6, 10.6 wv)
(3 x 12.6)
(3 x 12.6)

Side lunges with 4- to 6-second pause at bottom; all reps one side and then all reps the other side
3 x 10.8

(8.8, 10.8, 10.8 wv)
(2 x 10.8, 1 x 12.8)
(2 x 10.8, 1 x 12.8)

Toyotas with 4- to 6-second pause at bottom
10.7, 10.7, 12.7 — good!

(8.8, 12.6, 12.6 wv)
(3 x 12.6)
(10,8, 12.8, 12.8)

1-legged RDLs while balancing on a pillow; all reps one side and then all reps the other side
3 x 12

(3 x 12 wv)
(15, 20, 25)
(12, 15, 20)

5 minutes of thoracic stretching.

For me, this went well.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 21: Neutral grip (to spare the elbows): 8 + 7 + 6 + 6 + 5 (32)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One

Good, strong sets.

2 Likes
347

2022.2.17

87,8 kg

Morning — Strength Block Week 7 Day 3: Pull

Warm-up

3-minute timer per set

Pull-ups, normal tempo, neutral grip
11, 9, 8(f)

(11, 9, 8(f))
(10, 8, 8(f))
(10, 8(f), 8f)

Let-me-ups (inverted bodyweight rows) with Fat Gripz One
3 x 8 — good ROM!

(7, 9, 9)
(8, 9, 8 + 1 (r/p))
(8, 8 + 1 (r-p), 8)

Let-me-ins (towel rows)
3 x 12 with long lever

3 x 12 with long lever
(10 very long lever, 12 long, 12 long)
(3 x 12 — with even longer lever = near failure on the last set)

Towel curls
5 (l-m), 4 (m-h), 4 (m-h)

(5 (l-m), 4 (m-h), 4 (m-h))
(5 (l-m), 4 (m-h), 4 (m-h))
(5 (l-m), 4 (m-h), 4 (m-h))

5 minutes of thoracic stretching

For me, once again, this went well.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 22: Neutral grip (to spare the elbows): 8 + 7 + 7 + 6 + 5 (33)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One

Again, good, strong sets.

3 Likes
348

2022.2.18

87,6 kg

Morning: PLP

Full-body warm-up

6 x 5-sec dead hangs as warm-up

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 23: Neutral grip (to spare the elbows): 8 + 7 + 7 + 6 + 5 (34)

5 minutes of thoracic stretching

This went better than I expected.

I’ve switched a lot of things around this week to accommodate my business trip today because I wanted to get as much work done before I left. So yesterday`s rest day was switched with today’s, and this afternoon’s PLP was switched with this morning.

I’ve run out of time, so I skipped the dead hangs after the PLP.

On Wednesday afternoon, I accidentally stumbled across a pre-workout product that seems to be working really well for me. Because it’s not a Biotest product, I won’t divulge the brand name, but it purports to be of all-natural ingredients and caffeine-free (yes, caffeine is also a natural ingredient).*

What I like about this one is that it doesn’t feel like you’ve taken amphetamines, it doesn’t cause sweating, it doesn’t cause me any anxiety; instead, it eases in gently, wipes away the tiredness, and then eases back out again. Even when taking it relatively late in the afternoon, it doesn’t affect my sleep.

I feel like I’m able to do more, and I don’t feel as exhausted after the workouts either, so I have more energy for NEAT.

For all I know, ALL pre-workout products work this way; this is just the first one I’ve ever tried, and so far, I’m very happy I found it.

EDIT: If all goes well, I should be back on Wednesday.

4 Likes
349

2022.2.24

My business trip was extended by a day, so I’m back a day later than expected.

89,8 kg

Morning — Strength Block Week 7 Day 4: Core

Warm-up

3-minute timer per set

Leg lifts with hands on chest
3 x 12.8

(3 x 12.8)
(3 x 12.8)
(3 x 12.8)

Supermans with 3-second hold at top
3 x 12.6

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

Bicycles, slow reps
3 x 9-ish

(3 x 9-ish)
(3 x 9-ish)
(8-ish, 8-ish, 9-ish)

Hyperextensions with hands under chin
3 x 12.6

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 7 Pronated grip: 6 + 5 + 4 + 3 + 2 (20)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One

This afternoon’s movements felt like a distant memory (which, by now, they are). So starting at a lower level and climbing the mountain again.

I expect there will be DOMS tomorrow . . .

3 Likes
350

2022.2.25

88,8 kg

Morning

Programmed rest day

Afternoon: PLP

4 x 5-sec dead hangs as warm-up

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 8 Supinated grip: 6 + 5 + 4 + 3 + 3 (21)

5 minutes of thoracic stretching

Skipped dead hangs because of a late-afternoon meeting.

3 Likes
351

2022.2.26

90,8 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds.

5 minutes of thoracic stretching.

This went better than expected.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 9 Supinated grip: 6 + 5 + 4 + 4 + 3 (22)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One

This was good. Strength is recovering relatively well after the long hiatus.

4 Likes
352

2022.2.27

89,4 kg

Morning — Strength Block Week 8 Day 1: Push

Warm-up

3-minute timer per set

Push-ups with feet elevated on chair
12, 9(f), 9f

(12, 8, 9(f))
(12, 7, 8f)
(12, 9f, 9f)

Military Press with hands raised on first step
8(f), 8, 8(f)

(8, 8(f), 7(f))
(8, 7f, 4f)
(8(f), 8f, 7f)

Close-grip push-ups
3f, 6f, 3f — Ugh!

(5f, 6f, 7f + 1 r-p)
(6f, 6f, 5f)
(7f, 7f, 6f)

Assisted dips (legs bent behind and feet on chair to help push up)
10, 10(f), 10f

(10, 10(f), 10f)
(10, 9(f), 8f)
(9(f), 9f, 9f)

5 minutes of thoracic stretching

Because tomorrow is going to require an unusually early start, for scheduling reasons I had to exchange this morning’s programmed rest day for tomorrow’s workout.

My shoulders were knackered after the first two exercises, hence the terrible performance on the close-grip push-ups. I’m hoping this will improve again over time.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 10 Neutral grip: 6 + 5 + 5 + 4 + 3 (23)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One

3 Likes
353

2022.3.1

89,8 kg

Morning — Strength Block Week 8 Day 2: Legs

Warm-up

3-minute timer per set, done with 9 kg (20 lb) weighted vest:

Bulgarian split squats with 1- to 3-second pause at bottom; all reps one side and then all reps the other side
3 x 10.6 good!

(10, 8.6, 10.6 wv)
(8.6, 8.6, 10.6 wv)
(3 x 12.6)

Side lunges with 4- to 6-second pause at bottom; all reps one side and then all reps the other side
3 x 10.8

(3 x 10.8 wv)
(8.8, 10.8, 10.8 wv)
(2 x 10.8, 1 x 12.8)

Toyotas with 4- to 6-second pause at bottom
2 x 10.8, 1 x 12.8 burn!

(10.7, 10.7, 12.7 wv)
(8.8, 12.6, 12.6 wv)
(3 x 12.6)

1-legged RDLs while balancing on a pillow; all reps one side and then all reps the other side
3 x 12

(3 x 12 wv)
(3 x 12 wv)
(15, 20, 25)

5 minutes of thoracic stretching.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 11 Neutral grip: 6 + 6 + 5 + 4 + 3 (24)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One

3 Likes
354

2022.3.3

–,– kg

Forgot to weigh myself before drinking water this morning.

Morning — Strength Block Week 7 Day 3: Pull

Warm-up

3-minute timer per set

Pull-ups, normal tempo, neutral grip
11, 9(f), 8(f)

(11, 9, 8(f))
(11, 9, 8(f))
(10, 8, 8(f))

Let-me-ups (inverted bodyweight rows) with Fat Gripz One
8, 9, 8tf

(3 x 8)
(7, 9, 9)
(8, 9, 8 + 1 (r/p))

Let-me-ins (towel rows)
12 very long, 12 long, 11f very long

(3 x 12 with long lever)
3 x 12 with long lever
(10 very long lever, 12 long, 12 long)

Towel curls
5 (l-m), 4 (m), 4 (m-h)

(5 (l-m), 4 (m-h), 4 (m-h))
(5 (l-m), 4 (m-h), 4 (m-h))
(5 (l-m), 4 (m-h), 4 (m-h))

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 13 Pronated grip: 7 + 6 + 5 + 4 + 3 (25)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

2 Likes
355

2022.2.24

Shuffling things around because of another business trip on Sunday and Monday…

89,1 kg

Morning — Strength Block Week 8 Day 4: Core

Warm-up

3-minute timer per set

Leg lifts with hands on chest
3 x 12.8

(3 x 12.8)
(3 x 12.8)
(3 x 12.8)

Supermans with 3-second hold at top
3 x 12.6

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

Bicycles, slow reps
3 x 9-ish slightly better ROM

(3 x 9-ish)
(3 x 9-ish)
(3 x 9-ish)

Hyperextensions with hands under chin
3 x 12.6 good!

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 13 Pronated grip: 7 + 6 + 5 + 4 + 4 (26)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

3 Likes
356

2022.3.8

89,5 kg

Morning — Strength Block Week 9 Day 1: Push

Warm-up

3-minute timer per set

Push-ups with feet elevated on chair
12, 10, 9(f) — with new (to me), improved technique

(12, 9(f), 9f)
(12, 8, 9(f))
(12, 7, 8f)

Military Press with hands raised on first step
8(f), 8(f), 7f

(8(f), 8, 8(f))
(8, 8(f), 7(f))
(8, 7f, 4f)

Close-grip push-ups
5, 5f, 5f — also with new (to me), improved technique

(3f, 6f, 3f)
(5f, 6f, 7f + 1 r-p)
(6f, 6f, 5f)

Assisted dips (legs bent behind and feet on chair to help push up)
10, 10(f), 9f

(10, 10(f), 10f)
(10, 10(f), 10f)
(10, 9(f), 8f)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supimated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 14 Supinated grip: 7 + 6 + 5 + 5 + 4 (27)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and supinated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

I’m trying out a new (to me) technique for push-ups and pull-ups. So far, it seems to have cured my elbow and shoulder pain. However, both are now harder to do, so I might need to drop back a bit on the reps for a while, just until I build my strength up again.

I will probably be going on (yet) another business trip on Thursday, returning late on Saturday night, so I’ll be gone again after tomorrow.

3 Likes
357

2022.3.9

88,8 kg

Morning — Strength Block Week 9 Day 2: Legs

Warm-up

3-minute timer per set, done with 9 kg (20 lb) weighted vest:

Bulgarian split squats with 1- to 3-second pause at bottom; all reps one side and then all reps the other side
1 x 12 without pause at bottom, 2 x 10.6 with pause

(3 x 10.6 )
(10, 8.6, 10.6 )
(8.6, 8.6, 10.6 )

Side lunges with 4- to 6-second pause at bottom; all reps one side and then all reps the other side
3 x 10.8

(3 x 10.8)
(3 x 10.8 )
(8.8, 10.8, 10.8 )

Toyotas with 4- to 6-second pause at bottom
2 x 10.8, 1 x 12.8

(2 x 10.8, 1 x 12.8)
(10.7, 10.7, 12.7)
(8.8, 12.6, 12.6)

1-legged RDLs while balancing on a pillow; all reps one side and then all reps the other side
3 x 12

(3 x 12)
(3 x 12)
(3 x 12)

5 minutes of thoracic stretching.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supimated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 16 Supinated grip: 7 + 6 + 6 + 5 + 4 (28)

5 minutes of thoracic stretching

1 x 30-sec dead hang with Fat Gripz One and supinated grip
3 x 30-sec dead hangs with Fat Gripz One and neutral grip

For some reason, the supinated grip on the dead hangs with the Fat Gripz causes numbness in my right hand (on the thumb side), which stuck around for a few hours after the workout yesterday. So today, I decided to forego the supinated grip after the first set and switched to neutral grip instead, which causes me no trouble.

Very sleepy going into this afternoon, but managed to get the work done nevertheless.

4 Likes
358

2022.3.10

88,6 kg

Morning — Strength Block Week 9 Day 3: Pull

Warm-up

3-minute timer per set

Pull-ups, normal tempo, neutral grip
11(f), 7f, 6f — with new (to me) technique = harder

(11, 9(f), 8(f))
(11, 9, 8(f))
(11, 9, 8(f))

Let-me-ups (inverted bodyweight rows) with Fat Gripz One
8, 9, 8 — diminishing ROM

(8, 9, 8tf)
(3 x 8)
(7, 9, 9)

Let-me-ins (towel rows)
3 x 12 with very long lever

(12 very long, 12 long, 11f very long)
(3 x 12 with long lever)
3 x 12 with long lever

Towel curls
5 (l-m), 4 (m), 4 (m-h)

(5 (l-m), 4 (m), 4 (m-h))
(5 (l-m), 4 (m-h), 4 (m-h))
(5 (l-m), 4 (m-h), 4 (m-h))

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (neutral grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 17 Neutral grip: 7 + 7 + 6 + 5 + 4 (29)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

Managed to postpone my business trip to tomorrow, so was able to squeeze in more activity today.

4 Likes
359

2022.3.14

91,8 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds.

5 minutes of thoracic stretching.

For want of time, swapped tomorrow’s and today’s mornings around.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (pronated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 7 Pronated grip: 6 + 5 + 4 + 3 + 2 (20)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

Climbing the mountain again . . .

4 Likes
360

2022.3.15

90,5 kg

Morning — Strength Block Week 9 Day 4: Core

Warm-up

3-minute timer per set

Leg lifts with hands on chest
3 x 12.8 — with higher lift

(3 x 12.8)
(3 x 12.8)
(3 x 12.8)

Supermans with 3-second hold at top
3 x 12.6 — very stiff on first set

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

Bicycles, slow reps
3 x 9-ish — very stiff on first two sets

(3 x 9-ish)
(3 x 9-ish)
(3 x 9-ish)

Hyperextensions with hands under chin
3 x 12.6 — surprisingly good!

(3 x 12.6)
(3 x 12.6)
(3 x 12.6)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated grip)

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 8 Supinated grip: 6 + 5 + 4 + 3 + 3 (21)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

Very lethargic and sleepy today, despite a reasonable night’s sleep. Things improved this afternoon, though, so I finished with more energy than I started with.

4 Likes