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Shoggoth

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That blasted helicopter...

Great pressing!

It circled the house a couple of times then just hovered there for a couple of sets haha!

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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.

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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.

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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 by honk
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Isn't that the same helicopter that was following Henry Hill around at the end of Goodfellas?

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Isn't that the same helicopter that was following Henry Hill around at the end of Goodfellas?

MY COCAINE!!!!!

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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

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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

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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

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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

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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

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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.

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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?
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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.

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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

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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

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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.

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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.

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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

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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

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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

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