Shoggoth Posted December 14, 2016 Author Share Posted December 14, 2016 December 14, 2016 Afternoon Catching up on a couple of exercises I didn't do yesterday. 45' Bench DB Row 60e x 4 x 10r Standing Band Crunches XH x 4 x 12r Maybe some sushi for supper. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 15, 2016 Share Posted December 15, 2016 I saw in an earlier post you've lost around 45#?! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 15, 2016 Author Share Posted December 15, 2016 25 minutes ago, MattM said: I saw in an earlier post you've lost around 45#?! Yep. Started at a fluctuating weight of between 275-278#. Had to punch 2 new holes in my everyday belt. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 15, 2016 Author Share Posted December 15, 2016 December 15, 2016 Afternoon Moar bench. Bench Press WU to 275 x 10 x 3r 45' DB Bench Press - short rest 60e x 16, 10 SS Band Extensions LT x 40, 30, 30, 30 Seated Conc Curl 40e x 4 x 6r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 16, 2016 Author Share Posted December 16, 2016 December 16, 2016 Afternoon BWTG Hex Deads - low handle 120 x 3 x 3r 210/300/350 x 2 390/440/480/530 x 1 390 x 3 x 5r Leg Extensions 100 x 5 2 up, 1 5s neg 75 x 3 x 10/5r Leg Curls 75 x 3 x 8r I'll do some back work and grip tomorrow. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 18, 2016 Author Share Posted December 18, 2016 December 17, 2016 Afternoon Quick catch up session. Parallel Grip Chin - ratcheting ladder pyramid thing BW x 1/2/3/2/3/4/3/4/5/2/3/4/1/2/3 - 42r TB Shrug w/FG 210 x 20 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 19, 2016 Author Share Posted December 19, 2016 Did a bit of grip today. GHP blockset gripper to a few singles then a few sets of 2-3r. 2.5" Crusher Deads. Strength wasn't there after gripper work. 2 x 25's Round the Worlds for a couple of rounds. Attempt at a gr8 reverse bend. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 20, 2016 Author Share Posted December 20, 2016 December 19, 2016 Before Supper Cut back to a mid-rep range today. Shoulder is starting to get niggly and my lats have bad DOMS from Saturday's chin-ups. Bench Press WU to 225 x 5 x 7r EZ Skullcrushers to CG Bench Burnouts 85 x 14-14, 10-10 EZ Curl 100 x 4 x 6r Pullaparts x 2 x 50r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 21, 2016 Author Share Posted December 21, 2016 December 20, 2016 Before Supper Going to alternate a rep week and heavy week as I continue on my squats. Decided I may as well use my SSB for this as well to work my quads and back a bit and give my shoulder a break. SSB - 15" block. Little below parallel. WU to 315 x 6 x 5r 7" Block Pulls - really working on driving my hips. WU to 485 x 3 x 4r I'll do my assistance work tomorrow. Time for some shepherds pie! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 21, 2016 Author Share Posted December 21, 2016 December 21, 2016 Afternoon Bit of catching up. 45' Bench DB Row 60e x 12, 12, 10, 10 Leg Curl 75 x 8, 8, 8, 7 Standing Band Crunch XH x 4 x 10r KB Wrist Curl 24k x 4 x 8r Band Pronator Rotations Avr x 3 x 8r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 22, 2016 Author Share Posted December 22, 2016 December 22, 2016 Afternoon Bench Press WU to 280 x 7 x 3r, 2 Didn't get all 10 sets so I'll drop to 255 next week so that'll give me a 6 week ramp to get here and hopefully get another 10#. Hopefully. 45' Incline DB Bench 60e x 20, 16 SS Seated Conc. Curls 45e x 6, 6, 6, 5 Band Ext LT x 4 x 35r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 24, 2016 Author Share Posted December 24, 2016 December 24, 2016 Morning Quick bit of chins. Lower half still feels like recouping so I did nothing yesterday. Neutral Grip Chin BW x 2/3/3/2/3/4/3/4/5/2/3/4/2/3/3 - 46r Time to go see Star Wars. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 26, 2016 Author Share Posted December 26, 2016 December 26, 2016 Afternoon Medium bench day with some Acid Bath. Damn I wish these guys were still putting out albums. Shame. Bench Press WU to 230 x 5 x 7r EZ Skullcrushers to CG Bench Burnout - strict to my forehead and up 95 x 2 x 10-10r EZ Curl 105 x 4 x 6r - felt super easy. Could be doing these with an extra 20 I'm thinking very clean yet. Mini Pullaparts x 2 x 50r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 27, 2016 Author Share Posted December 27, 2016 (edited) Well squats were feeling heavy and blah. Worked up to a few singles at 445 and the felt super heavy considering 435 for a few sets of triples weren't terrible a couple of weeks back. Time for yet another reset. I'll go back to kingpin for my squats and pulls starting next week. I worked up to a nice PR with it last time I ran it without killing myself. Edited December 27, 2016 by Shoggoth 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 29, 2016 Share Posted December 29, 2016 What did you think of Rouge One? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 29, 2016 Author Share Posted December 29, 2016 1 hour ago, MattM said: What did you think of Rouge One? I thought it was great! Action packed, new characters, and Darth Vader is back. They did a pretty good job with the cgi to bring some old "A New Hope" characters back too. It's not ESB but it's one of the good ones. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 30, 2016 Author Share Posted December 30, 2016 December 29, 2016 Afternoon Start of another 10 x 3 cycle. Reading up on some programming last night I've decided to toss in some additional rows during my bench warm-ups and pullaparts during the worksets. I'm also going to go back to some general Ashman style training for squats and deads and try to shore up some imbalances. Getting my front squat to at least 80% of my back squat will be one anyways. 1a Bench Press WU to 255 x 10 x 3r - trying to be as explosive as possible. 1b DB Row 100e x 3 x 10r Pullaparts x 5 x 30r 45' Incline DB Press 80e x 10, 10, 7 - too short of rest. Probably just weak though. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 30, 2016 Author Share Posted December 30, 2016 December 30, 2016 Afternoon Block 1 deadlift Snatch Grip Deads - 7" Block - Reg Grip WU to 275 x 4 x 8r SSB Forward Lunges - Quad dom. WU to 95 x 3 x 8r I want to devote more time to unilateral work. I think a bunch of my niggles and such are due to imbalances which this stuff should flush out. Basically learning the movement all over again. 2s KB Shrug - Behind Back 2 x 90e x 3 x 15r Mid Grip Neutral Chin BW x 3 x 1/2/3r Grip change so starting from the bottom again. SS GHR Crunch BW x 3 x 12r Seated Conc. Curl 45e x 4 x 6r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 2, 2017 Author Share Posted January 2, 2017 January 2, 2017 Afternoon More medium benching. Side note is I sure sweat my guts out with rows. Bench Press WU to 235 x 5 x 7r During Bench Warm-up Strapped DB Rows WU to 186e x 3 x 8r During Bench Worksets Band Pull-Aparts M x 4 x 30r EZ Skullcrushers to CG Bench Burnouts 105 x 2 x 8-8r EZ Curl - close grip for a change 110 x 4 x 6r 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 3, 2017 Share Posted January 3, 2017 3 hours ago, Shoggoth said: Strapped DB Rows WU to 186e x 3 x 8r Damn dude! Strong work! Using an olympic handle? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 3, 2017 Author Share Posted January 3, 2017 57 minutes ago, Durrs said: Damn dude! Strong work! Using an olympic handle? Thanks man! No it's a longer plate load handle with the hex bolt in the end. Gym style. I can get these really heavy with 25# standard plates. This was just with 4x25, and 8x10's. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 3, 2017 Author Share Posted January 3, 2017 January 3, 2017 Afternoon Block 2 squatting. Plan on doing a lot of work on my front squat this winter to get back in the 405 range again. It should have great carryover to when I go back to overhead pressing. At least it did before. Front Squat WU to 225 x 3 x 5r Have to find my groove again with these. Angle Grip Chins - between squat sets BW x 2/3/4/3/4/5/2/3/4r Good Mornings 135 x 4 x 10r Shrugs 2s Pauses 315 x 3 x 10r Ab Wheel 5 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 4, 2017 Author Share Posted January 4, 2017 (edited) January 4, 2017 Afternoon Time to start prepping for another comp. 1.5" Blockset Grippers WU R 2.5 x 1/2/3/2 L 2 x 1/3/4/4/4 Euro WU 160 x 3 x 4r to 130 x 15r Edited January 4, 2017 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 6, 2017 Author Share Posted January 6, 2017 January 5, 2017 Before Supper Starting to get a bit beat up so I'm taking a step away from the lineal progression on bench and firing up RBBP with the weight I was going to do my 10 x 3's with today. Mild on accessories. Bench Press WU to 260 x 6 x 4r DB Rows - during warmups 100e x 10/10/12 - I'll just add a couple reps a week Pullaparts - during work MM x 4 x 20r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 7, 2017 Author Share Posted January 7, 2017 January 6, 2017 Before Supper Block 3 pulls. Worked up to a heavyish single. This should be in the 90-95% range. Deadlift WU to 545 x 1 SSB Forward Lunges 105 x 3 x 8r I'll play catchup tomorrow. 1 Quote Link to comment Share on other sites More sharing options...
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