Shoggoth Posted November 6, 2014 Author Share Posted November 6, 2014 That blasted helicopter... Great pressing! It circled the house a couple of times then just hovered there for a couple of sets haha! Quote Link to comment Share on other sites More sharing options...
honk Posted November 6, 2014 Share Posted November 6, 2014 Airborne fans!1!! Do you get proper chest/shoulder contact with the bar on the push press? I'm stronger if I use something more like a rack position than a bottom of the press positon on the push press. Arms a bit more forward than in the strict press to get propper contact. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 6, 2014 Author Share Posted November 6, 2014 Airborne fans!1!! Do you get proper chest/shoulder contact with the bar on the push press? I'm stronger if I use something more like a rack position than a bottom of the press positon on the push press. Arms a bit more forward than in the strict press to get propper contact. Thanks man. I can't rack the bar properly. I just hold it. Quote Link to comment Share on other sites More sharing options...
honk Posted November 6, 2014 Share Posted November 6, 2014 (edited) Maybe have a look at what the big oly guys (105kg and 105kg+) do, when they clean & jerk. Not all of them are super flexible. On the bright side, you are more flexible than Chemerkin: Edited November 6, 2014 by honk Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 7, 2014 Author Share Posted November 7, 2014 About the same haha! Quote Link to comment Share on other sites More sharing options...
bwwm Posted November 9, 2014 Share Posted November 9, 2014 Isn't that the same helicopter that was following Henry Hill around at the end of Goodfellas? 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 9, 2014 Author Share Posted November 9, 2014 Isn't that the same helicopter that was following Henry Hill around at the end of Goodfellas? MY COCAINE!!!!! 1 Quote Link to comment Share on other sites More sharing options...
Nontoxic Posted November 10, 2014 Share Posted November 10, 2014 good stuff here. intimidating. lol. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 10, 2014 Author Share Posted November 10, 2014 good stuff here. intimidating. lol. Haha! Thanks man Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 11, 2014 Author Share Posted November 11, 2014 November 10, 2014 Before Supper Feeling pretty bagged. Been scrambling the last few days to close out a complex bid. Missing lots of arm wrestling practices in the process. There's another one tomorrow I hope to feel good enough to go to. Minimalist Training Warm-up Clubbell McGill 3 BW Squat Bow Bar Squat 54 x 3 x 3r 144 x 3 234 x 3 324 x 1 359 x 1 394 x 3 x 3r 334 x 8 Deadlift 135 x 2 x 2r 225 x 2 315 x 1 405 x 1 435 x 3 x 3r + 10s hold BB Shrug 315 x 40 Pulldowns 100 x 2 x 20r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 11, 2014 Author Share Posted November 11, 2014 November 11, 2014 Early Afternoon First day off in ages. Veg and lift. Warm-up 1) Bench Press 45 x 3 x 10r 135 x 4 185 x 3 235 x 8, 8, 8, 10 2a) DB Row 100e x 10, 10, 15 2b) EZ Upright Row 60 x 15, 15, 20 3) Tate Press 40e x 4 x 12r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 14, 2014 Author Share Posted November 14, 2014 November 13, 2014 Before Supper Just one of my warm-up sets of front squats, the middle set of paused deads, and my first two ugly, ugly sets of practicing a cleans to a shoulder rack rather than just holding the bar. I don't think I should practice these on the same day as deadlifts. Too different of a movement pattern. Warm-up Clubbell McGill 3 BW Squat Front Squat - Clean Rack, 1st Time, felt good but I got petechia on the back of my hands. 45 x 2 x 3r 135 x 3 185 x 3 210 x 4 x 6r Paused Deads 135 x 3 x 2r 225 x 2 315 x 1 365 x 1 395 x 3 x 4r plus 10s hold Crap Power Cleans - Loooots to learn 95 x 2 x 3r V Grip Pulldowns 200 x 3 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 15, 2014 Author Share Posted November 15, 2014 November 14, 2014 Before Supper Well no more standing overhead pressing for the winter months so a good time to learn another exercise: Z press. Day 1 ugliness ensues. Warm-up Clubbells Z Press 45 x 3 x 3r 95 x 4 135 x 4 155 x 2 x 4r Spoto Press 45 x 4 135 x 4 185 x 4 240 x 6 x 4r BB Row 240 x 4 x 8r Ring Dip BW (263#) x 3 x 3r - wobble wobble. BW Extensions x 20 plus 10 presses 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 15, 2014 Share Posted November 15, 2014 Z press same as Savickas Press I do as well. Love this lift. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 16, 2014 Author Share Posted November 16, 2014 November 16, 2014 Afternoon I hate squat reps. Felt okay though for not touching 400 since the beginning of August. Should be on target for 525 or so paused around the end of the year. Deadlift form seems to be improving as well. Warm-up Clubbell McGill 3 WPB Squat 45 x 5 x 3r 135 x 3 225 x 2 315 x 1 365 x 1 405 x 5, 3, 3 345 x 8 Deadlift 135 x 3 x 3r 225 x 2 315 x 2 405 x 1 445 x 3 x 3r +15s hold on the last rep Ring Row BW x 4 x 25r - still my best upper back pump DB Hammer Curl Dropset 55/40/30# x 10/10/10, 8//8/8 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 17, 2014 Author Share Posted November 17, 2014 November 17, 2014 Noon Felt good today. I was going to do 10 bench singles but time was a crunching. Another note; those higher rep and controlled upright rows blow my traps and delts up bigtime!! Warm-up Clubbells 1) Bench Press 45 x 3 x 10r 135 x 3 185 x 3 225 x 1 275 x 1 305 x 1 315 x 5 x 1r - 3ct pause on the last rep 2a) DB Row 100e x 10, 10, 20 2b) EZ Upright Row 65 x 15, 15, 20 3) Tate Press 40e x 2 x 20r - fight for the last 3 reps. 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted November 19, 2014 Share Posted November 19, 2014 November 16, 2014 Afternoon I hate squat reps. Felt okay though for not touching 400 since the beginning of August. Should be on target for 525 or so paused around the end of the year. Deadlift form seems to be improving as well. Warm-up Clubbell McGill 3 WPB Squat 45 x 5 x 3r 135 x 3 225 x 2 315 x 1 365 x 1 405 x 5, 3, 3 345 x 8 Deadlift 135 x 3 x 3r 225 x 2 315 x 2 405 x 1 445 x 3 x 3r +15s hold on the last rep Ring Row BW x 4 x 25r - still my best upper back pump DB Hammer Curl Dropset 55/40/30# x 10/10/10, 8//8/8 the 345x8 was the best at you had the great form., so what is the plan to get to 545? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 19, 2014 Author Share Posted November 19, 2014 I'll just keep adding 10# a week until I get there with 3x3, then 3x2, then 3x1's on my way. Same as my last couple of runs up. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 20, 2014 Author Share Posted November 20, 2014 November 19, 2014 Before Supper Lots of driving, stress, and little sleep over the past two days. Wasn't sure how today was going to go but I got it done sleepy and all. Now for some chili and a nap. Front Squat - second week with a clean grip 45 x 5 x 3r 135 x 3 185 x 1 215 x 4 x 6r Paused Deads - just off of the floor 135 x 2 x 2r 225 x 1 315 x 1 405 x 3 x 4r plus 15s hold on the last rep Pulldowns w/V 175 x 3 x 10r Planks Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 20, 2014 Author Share Posted November 20, 2014 November 20, 2014 Noon Warm-up Clubbell McGill 3 1) Axle Z Press 33 x 2 x 5r 83 x 12 103 x 12, 10, 8 2) Spoto Press 45 x 2 x 8r 135 x 3 225 x 1 245 x 6 x 4r 3a) BB Row 250 x 4 x 8r 3b) CG Bench 185 x 10, 8, 8, 8 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 21, 2014 Share Posted November 21, 2014 I gotta try this Spoto press out. Pause reps 1" off the chest probably much harder than reg pause reps. Thx for the idea brotha. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 21, 2014 Author Share Posted November 21, 2014 Fun stuff. I found I was getting a bit too speedy on my descent on the last couple of inches so I figured these would be good to tighten me up. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 24, 2014 Author Share Posted November 24, 2014 November 23, 2014 Before Supper Still futzing along. Quads were feeling really dead going into this for some reason. Lack of sleep and food. Clubbell Bow Bar Squat 54 x 5 x 3r 144 x 2 x 3r 234 x 2 324 x 2 374 x 1 414 x 3 x 3r - paused the last rep 349 x 8 TPB Deadlift 135 x 3 x 2r 225 x 2 315 x 1 405 x 1 455 x 3 x 3r +20 second hold Ring Row BW x 30, 30, 30, 20 Ring Curl BW x 3 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 25, 2014 Author Share Posted November 25, 2014 November 24, 2014 Before Supper Low back is really pumped from yesterday yet. Tough getting into position to bench. For bench today I wanted 3 x 6r which would've been a nice little jump from the last time I repped with 275 in early October with 5, 5, 4. First set I got a bit chuffed and barely missed the lockout on the last rep. Gave me the inspiration to smarten up and get my reps on the successive sets. Warmup Clubbell Bench Press 45 x 2 x 20r 135 x 5 185 x 3 225 x 2 255 x 1 275 x 5.5, 6, 6 DB Row 125 x 3 x 8r EZ Upright Row 70 x 4 x 15r V Pushdowns 100 x 3 x 15r Ab Wheel BW x 4 x 5r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 26, 2014 Author Share Posted November 26, 2014 November 26, 2014 Noon A bit of a change-up and deload day today. Warm-up Clubbell McGill 3 BW Squats Front Squat 45 x 3 x 3r 135 x 3 185 x 6 x 3r 12" Logbar Cleans 90 x 2 x 5r 180 x 2 x 3r 200 x 2 V-Grip Pulldowns 175 x 4 x 10r Ring Row - really concentrate on pinching the scapulae BW x 2 x 20r DB Hammer Curl Dropset 55/40/30 x 12/12/12 Quote Link to comment Share on other sites More sharing options...
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