Jörg Keilbach Posted March 20, 2015 Share Posted March 20, 2015 Ok, i have seen before from Bret Contreras ( The Glute Guy ). I have never tried it but i think it is best done for higher reps. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 20, 2015 Author Share Posted March 20, 2015 Ok, i have seen before from Bret Contreras ( The Glute Guy ). I have never tried it but i think it is best done for higher reps. Definitely for higher reps. First set or so I didn't really feel them even squeezing hard but then the fatigue and strain gets a guy on the last half. I was keeping it to about 30 second rests as I didn't want to be climbing up and down between sets. March 20, 2015 Noon Week 2, lazy day. Just get some work in. Seated BB Press 45 x 3 x 10r 95 x 5 125 x 6, 6, 6, 6, 15 Superset BB Curl 45 x 10, 85 x 2 x 12r - really hurts my wrist Dip BW x 9, 9, 10 Some Baby Inch lifts between sets. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 20, 2015 Author Share Posted March 20, 2015 Ok, i have seen before from Bret Contreras ( The Glute Guy ). I have never tried it but i think it is best done for higher reps. Definitely for higher reps. First set or so I didn't really feel them even squeezing hard but then the fatigue and strain gets a guy on the last half. I was keeping it to about 30 second rests as I didn't want to be climbing up and down between sets. March 20, 2015 Noon Week 2, lazy day. Just get some work in. Seated BB Press 45 x 3 x 10r 95 x 5 125 x 6, 6, 6, 6, 15 Superset BB Curl 45 x 10, 95 x 2 x 12r - really hurts my wrist Dip BW x 9, 9, 10 Some Baby Inch lifts between sets. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 23, 2015 Author Share Posted March 23, 2015 March 22, 2015 Before Supper Lots of travelling this week so the trainings getting shuffled around a bit. Not sure if I'm going to do my bench workout tomorrow or wait until Tuesday in the city. At least the option is open for both now. Front Squat 45 x 3 x 3r 135/185/225/275/280 x 2r Squat 280 x 2 315 x 1 325 x 6 x 5r Superset A) Seated Band Leg Curls - reiterate that I pause for a full second at peak contraction. Good for cramps! Avr x 3 x 15r B) 45' Back Raises 40 x 3 x 10r AB Wheel BW x 3 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 23, 2015 Author Share Posted March 23, 2015 March 23, 2015 Noon Week 3 of Jesse's programming. Bench Press 45 x 3 x 10r 135 x 5 185 x 3 225 x 2 275 x 1 295 x 4 x 2r, 4 Pin Press - 12 250 x 3 x 8r Superset - Row/Tricep A) DB Row w/FG 65 x 10, 70 x 2 x 10r B) OH Band Extensions Avr x 3 x 25r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 28, 2015 Author Share Posted March 28, 2015 March 27, 2015 Before Supper Bagged and sapped from a weeks travel. Bad sleep, lack of food, hydration, too much sitting, etc. makes it tough to get deadlifting. Did the base work and called it quits for tonight. I also made the decision to start getting used to a belt. Wore my 2-ply Spud belt fairly loose at the same spot as I do for squatting. Felt okay and I tightened it up little by little as the sets progressed. Not thinking I'm getting anything out of it yet. I also did my first two reps of my work sets with the same breath. Deadlift 135 x 4 x 3r 225 x 3 315 x 2 405 x 1 455 x 1 470 x 2 x 2r, 5 x 3r Speed Pulls - Double Overhand, 10s rests 305 x 12 x 1r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 29, 2015 Author Share Posted March 29, 2015 March 28, 2015 Evening Just a real quick one. Superset Seated BB Shoulder Press 45 x 3 x 10r 95 x 5 145 x 2 165 x 8 x 2r Low Cable Row 200 x 5 x 2r DB Row w/FG 70 x 3 x 12r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 29, 2015 Author Share Posted March 29, 2015 March 28, 2015 Evening Just a real quick one. Superset Seated BB Shoulder Press 45 x 3 x 10r 95 x 5 145 x 2 165 x 8 x 2r Low Cable Row 200 x 5 x 10r - Fixed! DB Row w/FG 70 x 3 x 12r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 31, 2015 Author Share Posted March 31, 2015 March 30, 2015 Before Supper Well I picked up some extra plate today to leave with my farmers handles so now that's getting thrown in the mix. Squat 45 x 3 x 3r 135 x 3 225 x 2 315 x 1 365 x 1 405 x 1 425 x 6 x 2r Speed Squat - 30s rests 275 x 4 x 2r - tweaked my knee a little with the rebound. Called it there. Farmers Walk - uneven lawn 140e x 22y 210e x 22y - I need to take these to the alley next time. To dangerous on my lawn. 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted March 31, 2015 Share Posted March 31, 2015 Nice work out tonight Jason. I'll be wanting my farmers walk out soon as the weather breaks! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 31, 2015 Author Share Posted March 31, 2015 Nice work out tonight Jason. I'll be wanting my farmers walk out soon as the weather breaks! It broke for a couple of days here. Rain and snow by Wednesday again I hear. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted March 31, 2015 Share Posted March 31, 2015 I cant wait for it to warm up! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 3, 2015 Author Share Posted April 3, 2015 April 2, 2015 Before Supper Week 4 and feeling good today. Went double overhand until my worksets and then switched my alternate grip for all of them. Took a set for my right wrist to feel okay supinated but for some strange reason the pulls themselves felt much easier. Maybe I'll stick with this grip for a bit. I forgot to practice with my belt today as well. Dang-it! Deadlift 135 x 4 x 3r 225 x 3 315 x 1 365 x 6 x 5r TnG Deadlift 275 x 2 x 15r Low Cable Row 250 x 3 x 8r I was going to monkey with the farmers walks again but it's cold out and my low back has a good pump. I'll do some tomorrow or Saturday. I'll also get some more back work in. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 3, 2015 Author Share Posted April 3, 2015 Accidentally posted this workout from Tuesday in Parris' log. Keeps people on their toes haha! March 31, 2015 Noon Week 4 Bench Press 45 x 3 x 10r 135 x 5 185 x 3 225 x 2 275 x 1 315 x 4 x 1, 2.5 dammit! Reverse Band Bench - 0 at top 315 x 3 x 4r Superset - Nonstop OH Band Extentions Avr x 3 x 20r DB Row w/FG 75 x 3 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 3, 2015 Author Share Posted April 3, 2015 April 3, 2015 Noonish Week 4, 4th day stuff. Seated BB Shoulder Press 45 x 3 x 10r 95 x 5 135 x 5 x 5r, 15 Superset Dip BW x 3 x 12r Ring Row BW x 3 x 20r Farmers Walk 140e x 20y, 36y 210e x 3 x 20y Unilateral FW 140e x 22y 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 5, 2015 Share Posted April 5, 2015 I'm loving the farmers walk work!! Nice man! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 5, 2015 Author Share Posted April 5, 2015 I'm loving the farmers walk work!! Nice man! Thanks man! Still figuring out how to incorporate them into my workouts. I'm thinking a heavy and a light day. Still figuring out a working top too. I'm thinking if I keep my base distance at 20y I'll have to find some sort of speed to beat to up the weight. Lighter days might be for distance. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 7, 2015 Author Share Posted April 7, 2015 April 6, 2015 Before Supper Kicking off week 5 with a bad combo of to many stims and to much old grocery store sushi. You win some, you lose some. Left knee got clicky again after my 3rd workset of back squats. Threw on some loose wraps and it seems to have helped. Front Squat 45 x 3 x 3r 135 x 2 185 x 2 225 x 2 275 x 2 285 x 2 Squat 225 x 2 x 2r 315 x 1 350 x 5 x 4r, 8r Seated Band Leg Curls Avr x 2 x 18r Superset 45' Back Raise BW x 2 x 10r Standing Band Crunch Avr x 2 x 20r 1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted April 7, 2015 Share Posted April 7, 2015 I've been lifting without stims for a while now. I definitely can't go as long in the gym without them but it seems like I have a lot fewer "off" days after giving them a break. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 7, 2015 Author Share Posted April 7, 2015 I've been lifting without stims for a while now. I definitely can't go as long in the gym without them but it seems like I have a lot fewer "off" days after giving them a break. I typically go without unless I'm going for some sort of PR. I was feeling sleepy so I had a drink (1MR) which doesn't usually hit me that hard. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 8, 2015 Author Share Posted April 8, 2015 April 7, 2015 Before Supper Week 5 bench and the start of the second mini-wave. Let's see if I can do some improving! Bench Press 45 x 3 x 10r 135 x 5 185 x 3 225 x 2 270 x 4 x 3r, 7 - foot slipped. May have gotten 8. Pin 10 Bench 230 x 10, 9, 8 Superset DB Row w/FG 75e x 4 x 8r OH Band Extensions Avr x 2 x 20r Band Pressdowns - Spread Out Avr x 2 x 12r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 10, 2015 Author Share Posted April 10, 2015 April 9, 2015 Before Supper Week 5. Worksets are 90% of my working max. Last pull work day I used 495 for max reps in 15 minutes and I did 15 reps with the last one being a bit of a grind. Tonight I figured I'd plow through a similar thing and hit 16 reps in 15 minutes and they were all pretty smooth. Happy with that. Side note is wow, speed pulls hit my muscles hard. Neat! Deadlift - used the opposite supination/alternate grip as my usual. Felt ok. 135 x 4 x 3r 225 x 2 315 x 2 405 x 1 455 x 1 495 x 8 x 2r in 15 minutes. I didn't put a track over the songs so you can see me hitting multiple sets in single songs. DO Speed Pulls 330 x 10 x 1r Low Cable Row 220 x 3 x 10r Farmers walks tomorrow. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 12, 2015 Author Share Posted April 12, 2015 April 11, 2015 Before Supper Week 5. Short and sweet. Was going to workout outside but we had rain and snow happening. Low back is still pretty pumped from Thursday too so best leave the farmers walks out as well. Superset the worksets Seated BB Shoulder Press 45 x 3 x 10r 95 x 5 135 x 3 155 x 1 175 x 8 x 2r V Handle Pulldowns - Sat facing away 150 x 8 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 14, 2015 Author Share Posted April 14, 2015 April 13, 2015 Before Supper Week 6. Went to an arm wrestling practice yesterday for the first time since probably mid-November or so. Had some strong pullers there to help me tweak my elbows good for the week. That said I'm glad I've got a bow bar to squat with. Definitely weaker with it vs a power bar I think due to a slightly different position and the inability to get as tight up top. I also played with my different wraps to check feel and to give my clicky knee support before it got the chance to yip at me. Anywho. Bow Bar Squat 54 x 3 x 3r 144 x 3 234 x 2 324 x 1 374 x 1 414 x 1 449 x 6 x 2r BB Speed Squat - 30s 304 x 6 x 2r Giant Set Banded Leg Curl Avr x 2 x 20r 45' Back Raise x 2 x 12r Standing Band Crunch Avr x 2 x 25r 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 14, 2015 Share Posted April 14, 2015 Jason, are you still dropping weight? If so, it doesn't seem to be affecting your strength. Quote Link to comment Share on other sites More sharing options...
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