Shoggoth Posted November 13, 2016 Author Share Posted November 13, 2016 29 minutes ago, Roger Roberson said: Man Chinese sounds good! My wife needs to wake up so I can go get some haha! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 14, 2016 Author Share Posted November 14, 2016 November 14, 2016 Noonish Feeling beat up for some reason. Squat WU to 395 x 3 x 3r Pause Squat - 3s - low back not feeling great so I'm doing these instead of rep work 325 x 3 x 3r SS 45' Incline Bench Row 50e x 15, 15, 12 Standing Band Crunch XS x 3 x 15r Cable Curl 60 x 2 x 10r 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 16, 2016 Author Share Posted November 16, 2016 November 15, 2016 Before Supper Just did my primary exercise to give myself a bit more "overall" recovery. I also auto-racked after my second rep in the last set. I'm not sure why but I didn't even notice until after I'd already done it. Oh well, good place to stop. Reps were still nice and crisp but it might not hurt to slow down my progression a bit to keep the future peak higher. These ladders are working well if even just to get me to repeat the set-up, first rep, etc. since not really benching for 6 months or so. Bench Press WU to 275 x 2 x 1/2/3r, 1/2/2r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 18, 2016 Author Share Posted November 18, 2016 November 17, 2016 Afternoon Week 1 of ramping up with some Sullivan progression. Back is niggly until I get pulling yet. Didn't do any "rep work" volume. Still really focusing on form. Deadlift WU to 435 x 3 x 3r PB Swings 165 x 3 x 5r Chins BW x 5 +18 x 2, 1, 2, 1 Seated Concentration Curls - braic still killing me but these felt good 30/35 x 6r 40e x 6/5, 6/5, 6/5 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 18, 2016 Author Share Posted November 18, 2016 November 18, 2016 Afternoon 8 bench sessions in 17 days and feeling good. Confidence is coming back as well as my ability to stay tight. Brach is feeling better with the break from direct grip training and leaving the hammer curls and upright rows alone. Bench Press WU to 275 x 3 x 1/2/3r Unilateral Side Raise 45e x 2 x 10r Rear Raise 45e x 2 x 10r Face Pulls 100r 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 19, 2016 Share Posted November 19, 2016 4 hours ago, Shoggoth said: 8 bench sessions in 17 days and feeling good. Whoa! Awesome dude. No better way to bring a lift up for sure. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 19, 2016 Author Share Posted November 19, 2016 2 hours ago, Durrs said: Whoa! Awesome dude. No better way to bring a lift up for sure. More practice always seems to help me on lifts. Sucks that this ones regressed so much. Quote Link to comment Share on other sites More sharing options...
MattM Posted November 19, 2016 Share Posted November 19, 2016 Glad to see those frequent sessions are paying off! It really does build confidence when you feel like you can handle anything. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 20, 2016 Author Share Posted November 20, 2016 November 20, 2016 Before Supper More benching. Took an antihistamine earlier. Little sleepy. Bench Press WU to 280 x 1/2/3/1/2/2/1/2/2 Rolling DB Skullcrushers 45e x 5 x 15r Cable Ext (UH/UH/OH/OH) 65 x 4 x 20r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 22, 2016 Author Share Posted November 22, 2016 November 21, 2016 Before Supper Feeling better today so I decided to throw in some light gripping again. Back's feeling better but I'm not going to push it. Seems it's usually volume that gets the hate on and I know I can progress without a ton of reps. Squat WU to 405 x 3 x 3r Pause Squat 3ct 335 x 3 x 3r SS GHR BW x 3 x 10r 45' Bench DB Row 55e x 3 x 10r SS Standing Band Crunch EX x 4 x 10r Seated Conc Curl 40e x 4 x 6r Grip Stuff V1 Parallel Set WU to L10 x 3 x 3r 2.5" Crusher 100 x 3 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 22, 2016 Author Share Posted November 22, 2016 November 22, 2016 Afternoon Wasn't sure how benching was going to go. Triceps have major DOMS today from Sunday's workout. Too cooked. Just did a minimal amount of benching. I also brought out the gold bar grip top for the second time. Worked up to find my max for training. Right I got up to a 2-3" hop with 65.9# and the last completed lift with the left was at 55.9# but I didn't pursue it up to a true max. Bench Press WU to 280 x 1, 5 x 2r GT Gold Bar 30.8 x 2 x 5r 40.9 x 3 50.8/55.9 x 1 60.8 x 1/0 R 65.9 x 2-3" hop R 63.3 x 1 R/L 45.8 x 3 x 4r, 14/10 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 25, 2016 Author Share Posted November 25, 2016 November 24, 2016 Before Supper Deadlift WU to 445 x 3 x 3r Muscle Clean - with the power bar 135 x 2 x 5r 165 x 3 x 3r PB Swing 165 x 3 x 8r Chins BW x 3 x 1/2/3r - I'll start ratcheting next week 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 25, 2016 Author Share Posted November 25, 2016 November 25, 2016 Afternoon Feeling beat up from yesterday and my triceps still a bit DOMSy. I think I'll cut back the benching to 2 days a week now. Bench Press WU to 280 x 2 x 1/2/3, 1/2/2 Good enough. Down 2# this week too which can't help my recovery. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 29, 2016 Author Share Posted November 29, 2016 November 28, 2016 Before Supper Really dozy today. Probably the lack of calories in the home stretch. Tweaking the programming a tad as well. I'm going to do my squat and deads on the same day to give my low back more time to recover. My second "lower" day will be more assistance stuff; hip belt squats, swings, rows, etc. Squat WU to 415 x 3 x 3r Deadlift WU to 455 x 3 x 3r SS 45' Bench DB Row 55e x 3 x 12r Standing Band Crunch x 3 x 12r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 29, 2016 Author Share Posted November 29, 2016 November 29, 2016 Afternoon Another crack at the 280 and it went good. Groove felt nice and smooth today on every rep. Leaving out the Sunday benching and truncating the last two bench sessions has helped me to recover. I also warmed up with my old grip (ring finger on the rings) and man did it feel wide now. As soon as I crested 225 it was beginning to make my shoulder niggly in the same spot as earlier this year so I returned to my narrower grip. Much better. Bench WU to 280 x 3 x 1/2/3r ladders Unilateral Dozer Side Raises - Paused top and bottom 45e x 2 x 10r Rear Raises 45e x 2 x 12r EZ FG Curls 85 x 4 x 6r 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 1, 2016 Share Posted December 1, 2016 Glad to see you've found a good bench position, I'm expecting to see prs soon!!! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 1, 2016 Author Share Posted December 1, 2016 9 minutes ago, MattM said: Glad to see you've found a good bench position, I'm expecting to see prs soon!!! At this rate maybe next fall lol Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 2, 2016 Author Share Posted December 2, 2016 December 1, 2016 Before Supper Guts have been woogy the last 3 or so days but I've been at less than 235# (234.6# today) for the last 2 at least. Hopefully I can keep up the training without losing a bunch more strength but I'm definitely in the home stretch to hit 230# by Xmas. SS Hip Belt Squat 1p x 3 x 8r 2p/3p x 5 3.5p x 5, 8, 8, 8, 8 Neutral Grip Chins BW x 1/2/3/2/3/4/1/2/3 SS Strict Reverse Hyper - pauses and holds 90 x 3 x 8r Strict Meadows Rows - pauses and holds 1p x 3 x 10r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 2, 2016 Author Share Posted December 2, 2016 December 2, 2016 Morning 4th day of having this stomach flu. Not fun. Bench Press WU to 285 x 3 x 1/2r Spoto Press 255 x 4 - too much effort for a first set 245 x 4 x 4r Cable Ext (uh/uh/oh/oh - lol) 65 x 25, 20, 20, 20 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 6, 2016 Author Share Posted December 6, 2016 December 5, 2016 Before Supper Guts are still wrecked so I figured it'd be better to flip my bench and squat days. I was planning on doing this anyways so I'm not benching with a low back pump anyways. Bench Press WU to 285 x 1/2/3/1/2/2/1/2/2 Dozer Unilateral Raise 50e x 2 x 8r Ring Face Pull BW x 2 x 8r EZ FG Curl 90 x 4 x 6r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 7, 2016 Author Share Posted December 7, 2016 December 6, 2016 Before Supper Guts felt great today right up until the last warmup set on squats. That's about par. Squat WU to 425 x 3 x 3r Deadlift WU to 465 x 3 x 3r SS 45' Bench DB Row 55e x 3 x 15r Standing Band Crunch XH x 3 x 15r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 9, 2016 Author Share Posted December 9, 2016 December 8, 2016 Before Supper Bench Press WU to 285 x 1/2/3/1/2/3/1/2/2 2BD Press 225 x 10, 9, 8 SS Band Extensions Avr x 3 x 25r Band Curls Avr x 3 x 25r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 10, 2016 Author Share Posted December 10, 2016 December 9, 2016 Before Supper Hip Belt Squat WU to 3.5p x 10/10/10/10/15 Neutral Grip Chins +25 x 3 x 1/2 Strict Reverse Hyper 90 x 3 x 12r T-Bar Row 3p x 3 x 15r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 12, 2016 Author Share Posted December 12, 2016 December 12, 2016 Afternoon Meh day. Going to switch it up again to a Ditillo/Hepburn type program. I'll run it up like this until I stall then go back to a wave type program. Man I've lost a lot of pressing strength this year. Did a bunch of reviewing past press days. One thing though is ladders worked in the short term to help me get some quick recovered gains. My worst press day this year was Nov 2 when I stalled at 295 and only managed 260 for a triple. Basically 50# off from January although I'm 45# or so lighter now as well. Bench Press WU to 285 x 1/2/3/2 295 x 10 x 1r Add SS 295 x 4, 5 SS EZ FG Curl 95 x 4 x 6r Ring Face Pull BW x 4 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 14, 2016 Author Share Posted December 14, 2016 December 13, 2016 Before Supper Guts are a little... loose. Cut it off during the deadlift warmups as they were just feeling way to heavy and slow. Squat - put on TK sleeves WU to 435 x 3 x 3r Deadlift WU to 455 x 1 - just felt crappy so I called it here. 1 Quote Link to comment Share on other sites More sharing options...
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