Shoggoth Posted January 7, 2017 Author Share Posted January 7, 2017 January 7, 2017 Afternoon Catch-up day. 2s Paused KB Shrug - Rear 90e x 3 x 13r Chins 54 x 1 - kinda. Not clean enough 24 x 1/2/3/1/2/2 GHR Crunch BW x 4 x 12r Seated Conc. Curl 50e x 4 x 5r Grippers between sets R (125) 2.5 x 3/4/4/4 L (108) 2 x 8, (114) 2 x 3 x 6r BFN's Right Only E x 4 x 3r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 9, 2017 Author Share Posted January 9, 2017 January 9, 2017 Before Supper Bench assistance day. Changing it up a bit. DB Rows made my elbow feel a bit niggly. Spoto Bench WU to 245 x 6 x 4r Dip - full stretch bb style BW x 3 x 15r Seated DB Shoulder Press - constant tut 40e x 10/15/15 - tough like that SS JM Press - 2 fingers on smooth 135 x 4 x 7r Ring Row BW x 4 x 15r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 11, 2017 Author Share Posted January 11, 2017 January 11, 2017 Afternoon Block 1 squats. Doing my workout from yesterday as I was up all through the wee hours of Tuesday with a horrendous bout of food poisoning. Slept all day yesterday and now it's time to get back at it. It should be interesting next week as I'll get to work up to a hard single or something like that. SS Front Squat - clean grip WU to 185 x 3 x 10r V Grip Chins BW x 2/3/4/3/4/5/4/5/4 (34) Camber GM's 175 x 4 x 10r BB Paused Shrug 315 x 3 x 12r Ab Wheel x 3 x 15r I was going to do grippers and euro pinch but my fingers are all stretched out from using a clean grip on the squats. First time in a few years. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 13, 2017 Author Share Posted January 13, 2017 January 12, 2017 Before Supper Week 2 of RBBP. Still recovering from Tuesdays blerch. Looking back through my journals for clues towards when I was at my best benching and one exercise I did a lot of was upright rows. Time to get them back in the mix. Bench Press WU to 265 x 5 x 3r DB Row - Between warmup sets 100e x 11 x 3r 100e x 1 x 20r - at the end of the day Pullaparts - between bench work sets MM x 4 x 20r Tate/Hex Press 50e x 4 x 8r EZ Upright Row 85 x 4 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 13, 2017 Author Share Posted January 13, 2017 January 13, 2017 Afternoon Block 2 Deads. Decided to play with the axle again as it's been a while. Also cutting things a bit due to just squatting and such on Wednesday. Next week is going to get a bit jumbled up a bit as well. Might start the week off on Sunday to fit things better but we'll see. DO Axle Deadlift - Conventional WU to 345 x 1 just shy of lockout. Pretty happy with this for not training it or much grip at all in ages. Alt Grip 393 x 3 x 5r DO Grip 303 x 2 x 5r 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 14, 2017 Share Posted January 14, 2017 Looks like you will need to bump your 2017 axle goal up a bit considering it's only the 2nd week of the new year.. I'm thinking 375#.. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 14, 2017 Author Share Posted January 14, 2017 1 hour ago, Durrs said: Looks like you will need to bump your 2017 axle goal up a bit considering it's only the 2nd week of the new year.. I'm thinking 375#.. Might not want to set the bar too high... 255? 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 15, 2017 Author Share Posted January 15, 2017 January 15, 2017 Afternoon Bench Assistance day. Recorded a set of my Spoto stuff and JM's for fun. It helped my bench a lot in the past. Spoto Bench WU to 250 x 6 x 4r During warm-ups Paused DB Row 100e x # x 3r Rep Out 100e x 1 x 22r During worksets Face Pulls M x 3 x 20r Dip BW +25 x 3 x 10r JM Press 140 x 4 x 6r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 15, 2017 Author Share Posted January 15, 2017 Just now, Shoggoth said: January 15, 2017 Afternoon Bench Assistance day. Recorded a set of my Spoto stuff and JM's for fun. It helped my bench a lot in the past. Spoto Bench WU to 250 x 6 x 4r During warm-ups Paused DB Row 100e x 9 x 3r Rep Out 100e x 1 x 22r During worksets Face Pulls M x 3 x 20r Dip BW +25 x 3 x 10r JM Press 140 x 4 x 6r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 17, 2017 Author Share Posted January 17, 2017 January 16, 2017 Before Supper Block 3 squats. First heavyish single since I was doing front squats regularly back in 2015. I was going to go for a double with the 315 but hitting the hook misgrooved me to much to bother. Next time. SS Front Squat - Clean Grip WU to 255/285/315 x 1 265 x 3 - fhaak. I don't know if I'll continue with this grip. Freaking hurts too much. Angle Grip Pull-ups BW x 3/4/5/4/5/5/5/5/4 - 40r Camber GM's 175 x 3 x 15r BB Shrug 315 x 1 x 30r Ab Wheel +40# Vest x 4 x 5r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 17, 2017 Author Share Posted January 17, 2017 (edited) January 17 Afternoon Just some grip. 1.5" Blockset Grippers R - 3 singles with my hard 2.5 L - 3 singles with my hard, cut 2 Dime holds. Same grippers. Parallel set. 2 sets of 8-10 seconds each. Euro Wrist Curls 60 x 3 x 8r Euro Picks WU to 165 x 4, 4, 6 immediately to 135 x 10 Grip Machine 20# x 12 40# x 2 x 6r Pony Pinch 2 x 25r Picture of the grip machine. Edited January 17, 2017 by Shoggoth 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted January 17, 2017 Share Posted January 17, 2017 On 1/13/2017 at 5:15 PM, Shoggoth said: January 13, 2017 Afternoon Block 2 Deads. Decided to play with the axle again as it's been a while. Also cutting things a bit due to just squatting and such on Wednesday. Next week is going to get a bit jumbled up a bit as well. Might start the week off on Sunday to fit things better but we'll see. DO Axle Deadlift - Conventional WU to 345 x 1 just shy of lockout. Pretty happy with this for not training it or much grip at all in ages. Alt Grip 393 x 3 x 5r DO Grip 303 x 2 x 5r Yeah, that is really good, especially for not having pulled axle in a while! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 17, 2017 Author Share Posted January 17, 2017 2 minutes ago, EricMilfeld said: Yeah, that is really good, especially for not having pulled axle in a while! I'm pretty excited where I might get with a couple of cycles. I think my best gym lift when I was training was only 323-333 at best; once. You follow my log pretty consistently I think and can see I have been really sporadic with grip stuff and have barely trained any of it in the last few years. 1 Quote Link to comment Share on other sites More sharing options...
Roger Roberson Posted January 17, 2017 Share Posted January 17, 2017 34 minutes ago, Shoggoth said: January 17 Afternoon Just some grip. 1.5" Blockset Grippers R - 3 singles with my hard 2.5 L - 3 singles with my hard, cut 2 Dime holds. Same grippers. Parallel set. 2 sets of 8-10 seconds each. Euro Wrist Curls 60 x 3 x 8r Euro Picks WU to 165 x 4, 4, 6 immediately to 135 x 10 Grip Machine 20# x 12 40# x 2 x 6r Pony Pinch 2 x 25r Picture of the grip machine. Awesome looking grip machine is this homemade or did you buy it some where? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 18, 2017 Author Share Posted January 18, 2017 15 minutes ago, Roger Roberson said: Awesome looking grip machine is this homemade or did you buy it some where? I got it from a gym that was dumping a bunch of their equipment. I've heard it's PDA but I don't know for sure. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 18, 2017 Author Share Posted January 18, 2017 January 18, 2017 Afternoon Week 3 RBBP Bench. Gail was distracting me on my first set so I just dropped the weight so she could keep chatting. Bench Press WU to 255 x 4 250 x 4 x 5r - did an extra set just because Paused DB Rows during warm-ups 100e x 10 x 3r Pullaparts during Bench work sets MM x 4 x 25r WG (middle finger on ring) 155 x 20, 12 Triceps are feeling overworked. Thinking about dropping the weight and upping the pauses on the Spoto pressing and doing more chest oriented assistance on my main press day. I also didn't do an AMAP set on the rows. Thinking I may just do that once per week as well. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 21, 2017 Author Share Posted January 21, 2017 January 20, 2017 Before Supper Block 1 deads. Glad to be done all of the driving and early rises the last two days. Not really a bundle of energy. Snatch Grip Deads from 7" Blocks WU to 275 x 3 x 10r Hip Belt Squat WU to 3p x 3 x 12r Weighted Chins (265) x 4 x 1/2r Landmine 180's 1p x 3 x 8r - better see how these feel before I start pushing seeing as it's my first go at them. BB Curl - bit of English 135 x 4 x 5r Simoniz by niggled shoulder (left). 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted January 21, 2017 Share Posted January 21, 2017 On 1/17/2017 at 5:22 PM, Shoggoth said: I'm pretty excited where I might get with a couple of cycles. I think my best gym lift when I was training was only 323-333 at best; once. You follow my log pretty consistently I think and can see I have been really sporadic with grip stuff and have barely trained any of it in the last few years. Yeah, I'm sporadic on the grip, too. Mainly revolving handle and grippers once a week, usually. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 21, 2017 Author Share Posted January 21, 2017 (edited) 3 minutes ago, EricMilfeld said: Yeah, I'm sporadic on the grip, too. Mainly revolving handle and grippers once a week, usually. I think general strength as well as knowing grip technique are the two biggest grip strength producers. Specific grip strength training is a far third. Edited January 21, 2017 by Shoggoth 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 23, 2017 Author Share Posted January 23, 2017 January 23, 2017 Noon Week 1 of starting some overhead work. Going to use Kroc's bench progression. Seated BB Press - 90' Back WU to 135 x 5 x 8r DB Rows between sets 100e x 10 x 3r, 25r SS Spoto Press 3ct - 225 x 4 x 4r Facepulls M x 4 x 20r Dip (283#) x 3 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 26, 2017 Author Share Posted January 26, 2017 January 24, 2017 Noonish Block 2 squats. SS Front Squat WU to 235 x 4 Angled Chins BW x 2 x 2/4/6r Crap work. Failed on my 5th rep where I can get 10 with that weight easy. Had a big dive in bodyweight as well as some gut issues. Wanted to try it again on Wednesday but I was still rough so I just skipped it. January 26, 2017 Afternoon Was supposed to do 4x4 but not being able to keep good air past 3 reps really buggers me up. I just hit additional volume and used triples. I lose too much tightness trying to rep quick as well. Much stronger if I take a good pause with each rep. Left delt is starting to bug me again. This is what threw me off this time last year. Bench Press WU to 265 x 7 x 3r Paused DB Rows during warmups 120e x 10 x 3r - left hand did a lot of popping during the first rep. Pullaparts during worksets MM x 5 x 25r Bench w/Red SS 265 x 2 x 5r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 27, 2017 Author Share Posted January 27, 2017 January 27, 2017 Afternoon Block 3 pulls. Got misgrooved on my 545 Pull so I just dropped to some singles at 495 with 45s rests. Deadlift WU to 495 x 1 545 x f - thought too much 495 x 4 x 1r - 45s rests SS Hip Belt Squat w/Landmine WU to 4p x 3 x 8r Chins +25(261) x 3 x 1/2/3r GHR Crunches 3 x 15r 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted January 28, 2017 Share Posted January 28, 2017 It will be interesting to see how the weight loss ultimately affects your deadlifts. Probably marginally, if at all. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 28, 2017 Author Share Posted January 28, 2017 12 minutes ago, EricMilfeld said: It will be interesting to see how the weight loss ultimately affects your deadlifts. Probably marginally, if at all. Yeah I'm not thinking much. More just not pulling heavy in a while making me a bit rusty on the +90% stuff. Other interesting note is your comment matched my birth year in quantity (1972) haha! Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted January 28, 2017 Share Posted January 28, 2017 It's an SE (synchronistic event)! Actually, a few weeks back I was experiencing a lot of those. They seem to come in waves. Quote Link to comment Share on other sites More sharing options...
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