Shoggoth Posted January 16, 2016 Author Share Posted January 16, 2016 Yes, nice double! Thanks Eric. I'll keep pushing. Need that 405 some day. Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 16, 2016 Share Posted January 16, 2016 I like the new split. Got that SSB in action! Nice. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 16, 2016 Author Share Posted January 16, 2016 I like the new split. Got that SSB in action! Nice. Quads are feeling it haha! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 16, 2016 Author Share Posted January 16, 2016 January 16, 2016 Afternoon Week 10 bench assistance. 2 Board Press 45 x 3 x 8r 135 x 5 185 x 5 225 x 3 275 x 1 295 x 6 x 5r - I'll up the volume and weight over the next couple of weeks to get a good super-compensation going. CG 2 Board Press 245 x 2 x 8r D Handle Pulldowns 250 x 3 x 5r - true weight. I can balance myself at 270# Concentration Curl - Strict 50e x 8/6+2*, 6+2*/4+2* Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 18, 2016 Author Share Posted January 18, 2016 January 18, 2016 Afternoon Heavy Day. First of the second cycle. Doing a single at 90% of my training 1RM to keep familiar with singles. Squat - tried low bar but it effed my back again so I finished off with about a mid-rack position 45 x 4 x 3r 135 x 3 225 x 2 315 x 2 365 x 1 405 x 1 435 x 1 460 x 1 415 x 3 x 4r Paused Squats 330 x 2 x 4r Reverse Hyper 180 x 10 270 x 3 x 10r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 20, 2016 Author Share Posted January 20, 2016 January 19, 2016 Before Supper Week 11. Work up to my training max again today. Next week I'll see how much zazz I've got to pass it. I still need to play with form. By throwing the bar up (towards my head) I seem to lose the ability to really lock out my elbows. Pushing more straight or "down" I get a bit more. Work, work, work. I also think I'm getting up to my weekly MRV with my bench. A bit of a back off should be good for a PR. I think I'll push hard on Saturday, deload next Monday, and go for a PR next Saturday. Bench Press 45 x 3 x 8r 135 x 5 185 x 4 225 x 2 275 x 2 305 x 1 320 x 1 335 x 1, F, 1 - fail was right at lockout 295 x 4, 3, 3, 3, 3 CG Paused Bench 255 x 4 265 x 2 x 4r 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 20, 2016 Share Posted January 20, 2016 I know this might not be in your program, but I've had really good luck setting rep/weight pr's by breaking up my heavy training a bit like this: Saturday 1 - your workout above Saturday 2 - speed week 50-60% max x 3 reps x 8-12 sets + light assistance Saturday 3 - max attempt Just trying to be helpful, you know we all want to see you break that PR!! <3 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 20, 2016 Author Share Posted January 20, 2016 I know this might not be in your program, but I've had really good luck setting rep/weight pr's by breaking up my heavy training a bit like this: Saturday 1 - your workout above Saturday 2 - speed week 50-60% max x 3 reps x 8-12 sets + light assistance Saturday 3 - max attempt Just trying to be helpful, you know we all want to see you break that PR!! <3 Similar to what I was thinking: Saturday - 2 board regular and close grip like last Saturday Tuesday - light speed/groove work Saturday - attempt 1RM Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 21, 2016 Author Share Posted January 21, 2016 January 20, 2016 Before Supper Light Pulls. Switched to the JTS strength block for my pulls now as well. Not sure what my deficit pulls or pause pull strengths are so I'm using 85% and 95% respectively of my training max to establish training maxes for these lifts. I'll adjust as required. Deficit Deadlift - 45mm 135 x 5 x 3r 225 x 2 315 x 1 335 x 4 x 6r Pause Deadlifts - Probably would've been better using 90% instead of 95%. Oh well. Stimulating! 385 x 6 375 x 2 x 6r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 23, 2016 Author Share Posted January 23, 2016 January 22, 2016 Before Supper Squat light (~70%). Second light session of my second cycle. Took a look through my last couple of years squatting as these seem low on accessory but my weekly volume has basically doubled with both the competition lifts or variations thereof. Shorter workouts but much more overall volume within the right percentage ranges. SSB Squat 45 x 4 x 3r 135 x 3 225 x 2 300 x 1 330 x 4 x 6r SSB Squat Pause Above 265 x 3 x 6r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 23, 2016 Author Share Posted January 23, 2016 January 22, 2016 Afternoon Week 11 bench assistance. Worked sufficiently with the 2 board to hopefully have some supercompensation next Saturday. 2 Board Bench 45 x 3 X 8r 135 x 5 185 x 3 225 x 3 275 x 2 305 x 4 - working in the rep range that works out to about 345 last week and this week. 315 x 4 x 3r 2 Board Close Grip 250 x 3 X 8r D-Handle Pulldowns 255 x 3 X 5r 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 25, 2016 Share Posted January 25, 2016 Looking like tons of solid compound work here dude!!! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 25, 2016 Author Share Posted January 25, 2016 Looking like tons of solid compound work here dude!!! Working at really minimizing isolation work at the moment. If I throw it in now it'll be just for some rehab type stuff. Been reading and rereading Mike Isreatel's book. Makes a lot of sense. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 26, 2016 Author Share Posted January 26, 2016 (edited) January 25, 2016 Before Supper Medium squats ~75%. Probably do one more cycle after next week's deload then go for a peak. SSB Squat 45 x 4 X 3r 135 x 3 225 x 2 315 x 1 355 x 4 x 5r SSB Pause Below Squat 285 x 3 X 5r GHR BW x 3 X 8r - next time I'll start adding some band tension. Guess my hammies aren't too bad for being a fatty with twiggy legs. https://instagram.com/p/BA-7BkwymLo/ https://instagram.com/p/BA_A2GaSmGN/ Edited January 26, 2016 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 26, 2016 Author Share Posted January 26, 2016 (edited) January 26, 2016 Afternoon Week 12. Just a bit of work to stay fresh for Saturday's attempts. Bench Press 45 x 3 x 10r 135 x 3 185 x 3 225 x 2 275 x 5 x 2r Some band face-pulls, rotations, curls, and such. https://instagram.com/p/BBBV2J5SmGs/ Edited January 26, 2016 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 27, 2016 Author Share Posted January 27, 2016 January 27, 2016 Afternoon Medium deadlifting. ~75% of my training 1RM. Replaced the deficits with snatch grip pulls due to me doing deficits last week instead of block pulls for some reason. Anyways I like how these hit my back better. Deadlift 135 x 5 x 3r 225 x 2 315 x 2 385 x 1 425 x 4 x 5r Snatch Grip Deads 315 x 3 x 5r Weighted Crunch 95 x 3 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 30, 2016 Author Share Posted January 30, 2016 January 29, 2016 Before Supper - Late Heavy squat day ~80% of my training 1RM. Still niggled a bit in the upper back but as long as I take a bit higher bar position it's not bugging me too terribly. Back started off really pumped yet from Wednesday. Thinking my next cycle I may go to low bar straight through. Squat 45 x 5 x 3r 135 x 5 225 x 3 315 x 2 365 x 1 405 x 1 420 x 3 x 4r Paused Squats 335 x 4, 1 - top of my left knee wasn't happy so I stopped there. Reverse Hyper 180 x 15 270 x 3 x 15r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 1, 2016 Author Share Posted February 1, 2016 February 1, 2016 Before Supper Crap day. Wanted a PR single with my bench but even my working weights weren't there today. Also started this week as a deload week. Next week I'll fire up using the JTS strength block for my bench as well. Bench Press 45 x 3 x 7r 135 x 5 185 x 3 225 x 2 275 x 1 305 x 1 325 x 1 345 x F - felt light to handle 335 x F - last couple of inches HB Squat - Piston 45 x 3 x 3r 135 x 3 225 x 2 250 x 4 x 5r Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 2, 2016 Share Posted February 2, 2016 345 x F - felt light to handle 335 x F - last couple of inches All good dude. Keep rolling on. Time for a changeup? JTS strength block? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 4, 2016 Author Share Posted February 4, 2016 345 x F - felt light to handle 335 x F - last couple of inchesAll good dude. Keep rolling on. Time for a changeup? JTS strength block? Yessir. I'll run it for a block or two. Been eying up Candito's bench specialization program for after that. February 2 and 3, 2016 Still de loading February 2 Push-ups - short rests - lazy and didn't feel like benching BW x 20, 15, 10, 10 February 3 Deadlift - 70% of working sets weight & volume 135 x 4 x 3r 225 x 3 315 x 4 x 5r And I just really like this song. http://www.youtube.com/watch?v=msgGYgvIDnk&sns=em 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 4, 2016 Share Posted February 4, 2016 I need to stick with just lower percentages of my working sets my next deload. I come back after a week off and feel like a noob unless I do some work on form :P Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 4, 2016 Author Share Posted February 4, 2016 I need to stick with just lower percentages of my working sets my next deload. I come back after a week off and feel like a noob unless I do some work on form :P I've been liking what Israetel has set out. There's a few different blocks with it but he points out the biggest thing that stresses the body is volume and usually from sets. Too many people drop the weight but then do a bunch of sets of 20 or up the assistance totally defeating the purpose of a deload. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 6, 2016 Author Share Posted February 6, 2016 February 5, 2016 Before Supper Deload HB Squats 45 x 5 x 3r 135 x 3 225 x 2 255 x 4 x 5r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 8, 2016 Author Share Posted February 8, 2016 February 7, 2016 Before Supper Begin the 3rd cycle with light squats. Might be getting sick. Feeling really run down and tired today. Recumbent Bike for 15 minutes, 4 km SSB Squat 45 x 3 x 3r 135 x 3 225 x 2 315 x 1 335 x 4 x 6r SSB Pause Above Squat 270 x 3 x 6r Grip Between Sets MMS T x 3 x 10r GHP5 x 3 20mm Block IM2.5 x 3, 3, 3, 3/1+1 - bad set with the left 2" FBBC Crusher Deads - been a looong time 100 x 5 125 x 3 150 x 3/2 - set my training maxes at 165/160 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 9, 2016 Author Share Posted February 9, 2016 February 8, 2016 Before Supper Medium bench. First day of started CWS strength block for my bench now as well. Shoulders and arms feeling really beat up today for some reason. Just achey. Bench Press - Paused 45 x 3 x 10r 135 x 5 185 x 3 225 x 3 255 x 4 x 5r Wide Grip Bench - Index on Rings 215 x 3 x 5r T-bar Rows w/Trap Bar 135 x 10 180 x 3 x 10r Seated DB Presses w/o Support 65e x 2 x 10r - felt that upper part of my back that's been getting niggled a bit during the cleans. Really worked on staying super tight and it's not bugging me now. I do have some kind of cold or something wearing me down though. No coughing and such but I've been having some sneezing fits and am really tired. Deadlifts should be fun tomorrow. 1 Quote Link to comment Share on other sites More sharing options...
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