anwnate Posted July 22, 2016 Share Posted July 22, 2016 1 hour ago, Shoggoth said: Crikey! Ok man...now you got to ship out that reverse strength. It's not fair to the world that you have your natural power AND the shirt. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 22, 2016 Author Share Posted July 22, 2016 3 hours ago, anwnate said: Crikey! Ok man...now you got to ship out that reverse strength. It's not fair to the world that you have your natural power AND the shirt. 90% shirt. I'm just trying to hang on. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 24, 2016 Author Share Posted July 24, 2016 (edited) C Edited July 24, 2016 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 24, 2016 Author Share Posted July 24, 2016 (edited) d Edited July 24, 2016 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 25, 2016 Author Share Posted July 25, 2016 (edited) July 24, 2016 Before Supper Week 6 bench/dip. Dip BW x 3 x 3r +30 x 3 +45 x 4 x 3r, 5 CG Bench 235 x 5 x 6r Pull-up Negs - Trying the 50 Pull-ups Program from the bottom BW x 2, 7, 5, 5, 7 Grip Between Sets Euro Wrist Curls x 3 x 5r Euro Holds 107.2 x 10s 162.8 x 15s, 15s, 25s, 20s IM Hub Holds 31 x 10s 41 x 20s 46 x 4 x 10s, 30s/23s http://www.youtube.com/watch?v=ASwUsxzaXN8 Edited July 25, 2016 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 27, 2016 Author Share Posted July 27, 2016 July 26, 2016 Before Supper Week 6, light back. Second day of the negative pull-ups. Major DOMS from Sunday yet. Glad I'm giving these a try. Main reason the program isn't calling for concentric reps yet is I wouldn't get enough reps per set in to really hammer some strength building with this exercise. Side note I'm a week into another cut and am down to 163.2# as of this morning and should be in the 150's by the end of the week. Not starving at all yet. Also to note is that today the pull-ups weren't tweaking my shoulder or elbow. Brought my grip in about a hand width, slathered up in liniment, and did arm, elbow, and wrist rotations prior. Negative Pull-ups x 3, 8, 6, 6, 8 Shrugs 315 x 10 405 x 3 x 15r 1.5" Block Set Grippers-3ct R-GNC200/L-HG250 x 3 x 3r Cut Gripper - 5ct R-IM2/L-BBM x 3 x 1r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 28, 2016 Author Share Posted July 28, 2016 http://www.youtube.com/watch?v=lNAn4dx00r8 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 28, 2016 Author Share Posted July 28, 2016 http://www.youtube.com/watch?v=lNAn4dx00r8 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 28, 2016 Author Share Posted July 28, 2016 July 28, 2016 Afternoon Week 6 press. Light day for press and pinch. Seated, Unsupported BB Press 45 x 3 x 8r 95 x 5 135 x 3 x 8r, 10 Reverse Pull-ups x 4, 9, 6, 6, 8 Band Pressdowns Avr x 3 x 30r Ring Rear Flies x 3 x 10r Grip Euro Wrist Curl x 3 x 5r Euro Holds 107.2 x 10s 162.8 x 3 x 15s 45 Plate Hubbing http://www.youtube.com/watch?v=lNAn4dx00r8 Quote Link to comment Share on other sites More sharing options...
Roger Roberson Posted July 29, 2016 Share Posted July 29, 2016 That is a beastly curl Sir 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 29, 2016 Author Share Posted July 29, 2016 6 hours ago, Roger Roberson said: That is a beastly curl Sir Thanks man. Not too bad once you get your hub pinch up to handle the leverage on the fingers. Quote Link to comment Share on other sites More sharing options...
Roger Roberson Posted July 29, 2016 Share Posted July 29, 2016 Yeah I grab one awhile back and couldn't even get it off the ground I need to work on that some. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 30, 2016 Author Share Posted July 30, 2016 5 hours ago, Roger Roberson said: Yeah I grab one awhile back and couldn't even get it off the ground I need to work on that some. Best time to practice to get your first lifts is probably at the end of your regular workout. May need a different plate too. Quote Link to comment Share on other sites More sharing options...
Roger Roberson Posted July 30, 2016 Share Posted July 30, 2016 Thanks for info man I'll try that Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 31, 2016 Author Share Posted July 31, 2016 July 31, 2016 Before Supper Week 7 squat. Deload grip. Front Squat 45 x 4 x 3r 135/185 x 2 225/275/315 x 1 Superset 1 Back Squat 225 x 2 x 2r 315 x 1 370 x 6 x 4r Pull-up Negs x 5, 9, 7, 7, 9 Superset 2 GHR (full RoM) x 3 x 5r V2 Wasp w/1.5" Block 5ct x 3 x 5r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 4, 2016 Author Share Posted August 4, 2016 August 3, 2016 Before Supper Week 7 dip & bench. No sleep last night as Marty was needing out about every 1.5-2 hours. 5:30 I decided to just stay up with the little guy. Dip BW x 4 x 3r +30/50 x 2 +65 x 5 x 2r Superset CG Bench 235 x 7, 6, 5, 5, 5 Neg Angled Pro Chins x 5, 10, 8, 8, 10 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 6, 2016 Author Share Posted August 6, 2016 August 5, 2016 Before Supper Week 7 deadlift. Deadlift 135 x 4 x 3r 225 x 2 315/405/455/495 x 1 525 x 5 x 1r Pro Angle Neg Pull-ups x 6, 10, 8, 8, 12 T-Bar Row 1p/2p x 15 3p x 2 x 15r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 9, 2016 Author Share Posted August 9, 2016 August 8, 2016 Before Supper Week 7 press BB Press - to a bit of a push press 45 x 3 x 8r 95 x 5 135/165 x 3 185 x 2 205/215/225/235 x 1 245 x 2 x f - dangit 225 x f - fffff Strict 185 x 5, 5, 5, 4 Upright Row - very strict 95 x 4 x 8r BB Front Raise x 3 x 15r Quote Link to comment Share on other sites More sharing options...
MattM Posted August 9, 2016 Share Posted August 9, 2016 Heavy fronts, deads and OHP in here lately, nice man!!! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 11, 2016 Author Share Posted August 11, 2016 August 10, 2016 Before Supper Week 8 squats. Back is a bit gimpy after wrestling with my niece and nephew then aggravating it with Monday's pressing. Today was supposed to be my squat peak week but I'll hold off until next week and just put some belt squats in. Belt Squat w/landmine 1p x 4 x 5r 2/2.5/3/3.5p x 5 4p x 5 x 10r Sweet, crippling pump. Good enough. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 13, 2016 Author Share Posted August 13, 2016 August 12, 2016 Before Supper Week 8 dipping. Done this cycle. Thinking about another 8 week run with overhead pressing as the primary focus and bench and dip as support. Dip BW x 4 x 3r +30 x 3 +50 x 2 +70 x 4 x 1r, 2 Bench - Tried pinkies out to the rings 225 x 3 x 6r NG Chins between sets 2 x 1r 8 x 3r 1 x 2r (28r) 12s Negatives 3 x 1r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 15, 2016 Author Share Posted August 15, 2016 August 15, 2016 Workout split to get stuff done today. Noonish Deadlift 135 x 4 x 3 225 x 2 315/365 x 1 385 x 4 x 4r 445 x 2 x 2r 385 x 8 GHR x 3 x 8r Before Supper More KTA More pull-ups KB Rows Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 20, 2016 Author Share Posted August 20, 2016 August 20, 2016 Noonish Week 1 squat. Back is still a little niggly so I'm squatting to a box. Week 2 of KTA firing up. Doing chin/pull-up variations between gripper sets for 10 sets. Taking some of the ideas from Pavels fighter pull-up program. Just adding more sets, more workdays, and non-lineal progression to the reps. Last 6 days I achieved 127 total reps. This week should be well north of 180. Front Squat - box 45 x 3 x 5r 135 x 5 185/225/275/315 x 2 Squat - box 225 x 5 305 x 4 x 8r Superset GHR x 2 x 10r Leg Ext 100 x 2 x 10r Angle grip pull-ups KTA Week 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 24, 2016 Author Share Posted August 24, 2016 August 23, 2016 Before supper Bench press. February 12 was the last time I actually did "work" with the bench press due to my shoulder. By not benching and losing over 20 pounds of body weight since then I guess has taken a toll.... Time to start the work again. Bench Press - playing with widths 21" 45 x 3 x 8r 135/185/225 x 5 255 x 3 265 x 4 - holy crap! 24" 255 x 5, 5, 4 - whaaa? 245 x 2 x 5r Slingshot 245/275/315 x 2 335 x 1 Superset Dip x 3 x 10r - RP last two sets KB Row 90 x 3 x 10r KTA Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 26, 2016 Author Share Posted August 26, 2016 August 25, 2016 Before Supper Pulls. Did gripper negatives and overcrushes between all sets. Deadlift - back is still off so I stayed at a relatively low weight for some singles 135 x 3 x 4r 225/315 x 2 365/405/455 x 1 495 x 5 x 1r Paused DB Rows 125 x 3 x 10r 1 Quote Link to comment Share on other sites More sharing options...
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