Shoggoth Posted October 9, 2015 Author Share Posted October 9, 2015 You still got some good DL work in! Read today on the Marunde site that Travis only did speed squats on the 3 working pull weeks and only squatted heavy every 4th week on the Deads "recovery" week. I may be burning out. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 9, 2015 Author Share Posted October 9, 2015 October 9, 2015 Before Supper Week 6 bench assistance. Feeling a bit beat up. Going to keep the benching as written going forward to stay fresher for my main bench day. Also gearing the assistance more to pecs instead of triceps and shoulders on this day. Bench Press - 60s between work sets. Speed work 45 x 3 x 8r 135 x 5 185 x 3 225 x 2 245 x 1 265 x 6 x 2r DB Bench - Slow Reps 100e x 9, 9, 8 Ring Row BW x 5 x 10r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 11, 2015 Author Share Posted October 11, 2015 October 11, 2015 Afternoon Week 7. Got the turkey going for tonight's meal and headed into the basement for some squatting. They felt great after cleaning my shorts... Had to hold myself to my program as well. Mind played with me to start with then I was going to take some singles into the 90% range but told myself to smarten up. Also just concentrated on keeping my back flat and not worrying about trying to be so upright. Feel much better and no winking going on. Squat 45 x 4 x 3r 135 x 3 225 x 2 315 x 2 365 x 1 395 x 7 x 3r Leg Extensions 50 x 15 75 x 5 x 15r Shrug 315 x 5 405 x 5 495 x 5 585 x 10 Pull-ups BW x 20 in 6 sets Reverse gr8 to 20' 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 12, 2015 Author Share Posted October 12, 2015 October 12, 2015 Afternoon Week 7. Went good besides feeling beat up. Missed the 4th on the last two sets due to my feet slipping. I need to set something better up or get a new bench. Bench Press - TnG 45 x 3 x 8r 135 x 5 185 x 3 225 x 3 255 x 1 275 x 1 295 x 4, 4, 4, 3, 3 Slingshot 315 x 5 Superset T-Bar Row 225 x 3 x 12r Band Pressdowns LT x 40, 30, 30 Superset Pullaparts MM x 3 x 25r Band Hammers LT x 3 x 15r Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted October 13, 2015 Share Posted October 13, 2015 I'm not sure if you're also still dropping weight, but your poundages don't seem to be any less for the wear. Nice work! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 13, 2015 Author Share Posted October 13, 2015 I'm not sure if you're also still dropping weight, but your poundages don't seem to be any less for the wear. Nice work! Danke! Pretty much been just on a holding pattern with my weight the last couple of weeks. Need to get my head right and hit another 4-6 weeks hard again. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 14, 2015 Author Share Posted October 14, 2015 October 14, 2015 Before Supper Week 7. Deload Deads. Yates Row 135/185/225/275/315/365 x 10 DL Stance Box Squat 45 x 3 x 10r 135 x 10 225 x 10 275 x 15 Weighted Crunch 45 x 10 95 x 2 x 15r - crampy buggers 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 15, 2015 Share Posted October 15, 2015 Looks like someone is giving George Leeman's DL assistance work a try!!! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 15, 2015 Author Share Posted October 15, 2015 Looks like someone is giving George Leeman's DL assistance work a try!!! Yessir. Been doing those Yates rows for a couple of weeks and feel pretty good. Those narrow stance box squats are fun and should probably get used for a while. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 15, 2015 Author Share Posted October 15, 2015 October 15, 2015 Before Supper Week 7. Bench assistance. Bench Press - No wraps, 45s between sets, paused reps 45 x 3 x 10r 135 x 5 185 x 3 225 x 2 245 x 2 265 x 6 x 2r DB Bench 100e x 11, 11, 9 Pulldowns w/V 175 x 3 x 12r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 18, 2015 Author Share Posted October 18, 2015 October 18, 2015 Afternoon Week 8. I think work and life stress is building up. Last week should've been easy and it wasn't. Today shouldn't have been that bad doing doubles with about 85% and I almost failed on my last rep of the second set. Dropped weight down to 75% and still tough. Screw it. I think I need to reset with a run up from further back. The strength is still there but am losing my ability to express it. Squat 45 x 4 x 3r 135 x 3 225 x 2 315 x 2 365 x 1 405 x 1 425 x 1 445 x 2 x 2r 365 x 5 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 19, 2015 Author Share Posted October 19, 2015 (edited) October 19, 2015 Noon Week 8. Squat punishment. As per usual because I had a crappy workout yesterday it falls on to me to dole out some punishment and there's nothing quite a horrendous as volume for squats. I figure a good volume block is needed anyways as I haven't really done much all year with the squats. Following Matt Vincent's Rx'd set-up for the main work. Not doing any assistance today. Finished in 45 minutes including warm-ups Squat 45 x 3 x 5r 135 x 10 185 x 10 235 x 8 x 10r So this is what German volume feels like. BTW, this sucks Edited October 19, 2015 by Shoggoth Quote Link to comment Share on other sites More sharing options...
rico300zx Posted October 19, 2015 Share Posted October 19, 2015 Yes that's some volume, get some! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 19, 2015 Author Share Posted October 19, 2015 Yes that's some volume, get some! If it's sucking this bad now I'm in for a world of hurt tomorrow haha! This is one of those workouts that'll be disturbing my sleep tonight I think. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 21, 2015 Author Share Posted October 21, 2015 October 20, 2015 Before Supper Week 8. Man yesterday's squats have beat the hell outta me haha! Was supposed to do a 3x3 on my main workset but my foot skipped out on the 3rd. Just did doubles until I failed and it went decent. Bench Press 45 x 3 x 8r 135 x 3 185 x 3 225 x 2 255 x 1 275 x 1 295 x 1 315 x 2, 2, 2, 2, 2, 2, 1 2 Board 265 x 7 Giant Non-Stop Set DB Fly/DB Skullcrushers/Seated DB Hammer 40e x 2 x 12r ea Ring Row 3 x 10r Quote Link to comment Share on other sites More sharing options...
MattM Posted October 22, 2015 Share Posted October 22, 2015 I like workouts where you just run with an idea, like the doubles to failure! Nice man! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 22, 2015 Author Share Posted October 22, 2015 I like workouts where you just run with an idea, like the doubles to failure! Nice man! Hit me good enough to have to compensate from. Lots when considering it's good volume for +90% for me. First double ever with 315 was a few months ago. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 23, 2015 Author Share Posted October 23, 2015 October 22, 2015 Before Supper Week 8. Whatever that means now. Figured since I was going with a volume block with my squats I'd best change things up a bit on pulls so I don't fry myself out. Using Brad Gillingham's deads routine as it's meant to be used with his volume squat stuff although currently I'm doing about double plus the squat reps with the current stuff. If I'm getting fried I'll go to his squats as well. Front Squats BW x 3 x 3r 45 x 2 x 3r 135 x 3 185 x 3 x 6r R-5 Pulls w/belt - Slick, cheap, shitty knurling, chrome beater 225/315/405/495/545/585/635 x 3 675 x 1 725 x 1 Yates Row - you wouldn't believe how light these felt after those rack pulls haha 315 x 2 x 15r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 23, 2015 Author Share Posted October 23, 2015 October 23, 2015 Afternoon Week 8 bench assistance day. Feeling a little tuckered yet from Wednesday's benching so I just did the minimum. Bench Press - 30s rests, 2ct pauses 45 x 3 x 8r 135 x 5 185 x 3 225 x 2 245 x 2 265 x 6 x 2r Ripped a 2009-10 and a 2011 Edmonton Yellow Pages. My hands are cooked now. https://instagram.com/p/9MhrqYSmI1/ 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 25, 2015 Author Share Posted October 25, 2015 October 25, 2015 Afternoon Week 2 of the strength lab volume block. Got through them without feeling like I'd been run over by a truck this week. Worksets done in 35 minutes today too. Squat 45 x 4 x 3r 135 x 10 185 x 10 235 x 8 x 10r BB GM's 135 x 3 x 10r BB Crunches 95 x 4 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 27, 2015 Author Share Posted October 27, 2015 October 26, 2015 Before Supper Week 9. I feel a helluva lot better than I did last week at this time from those 10x10 squats. Acclimating nicely. Benches felt grindy. Good for some super-compensation hopefully for next Thursday/Friday. The 330 worksets are at my working max. Bench Press 45 x 3 x 8r 135 x 5 185 x 3 225 x 2 255 x 2 285 x 1 315 x 1 330 x 1, 1, 1, 1, F 295 x 5 x 3r T-Bar Row 225 x 3 x 12r Clubbell Stuff 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 29, 2015 Share Posted October 29, 2015 Nice benching dude! I'm gonna run 330# for singles this weekend! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 29, 2015 Author Share Posted October 29, 2015 Nice benching dude! I'm gonna run 330# for singles this weekend! Thanks man! Giver hell and get a bunch of them buggers!! October 28, 2015 Before Supper Week 2. Didn't eat much today other than a tub of yoghurt. Front Squat 45 x 4 x 3r 135 x 2 165 x 5 180 x 5 215 x 5 245 x 4 x 5r - Rehband belt Deadlift 135 x 3 225 x 2 315 x 1 340 x 6 x 1r RDL 340 x 3 x 5r DB Row - w/o straps 62 x 10 112 x 10 162 x 8 https://instagram.com/p/9ZoSBrymG6/ Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 31, 2015 Author Share Posted October 31, 2015 October 30, 2015 Before Supper Week 9 bench assistance. Last press day until I test my 1RM next Thursday or Friday. Work stress is ramping up good to though so I'm hoping for the best. Bench Press - 3s pauses except the last set 45 x 3 x 8r 135 x 3 185 x 3 225 x 2 245 x 1 265 x 5 x 2r, 8 DB Bench 100e x 10, 8, 8, 8 Short and sweet. That's what she said. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 1, 2015 Author Share Posted November 1, 2015 November 1, 2015 Afternoon Week 3 of the volume block. Squat - mentally exhausting fighting with my fibromangitus 45 x 4 x 3r 135 x 10 185 x 10 225 x 10 260 x 7 x 10r SLDL 135 x 2 x 10r Weighted Crunches 95 x 2 x 10r Quote Link to comment Share on other sites More sharing options...
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