Shoggoth Posted April 1, 2017 Author Share Posted April 1, 2017 April 1, 2017 Afternoon Pinch 14 days out. After a bunch of deliberation I've started a keto diet today. My left wrist is still kinda jacked up. Warm-up with 1.5" block set training and Euro wrist curls. Euro Picks WU to 175 x 3/3/5 to 145 x 10 Euro Round the Worlds 80 x 1.5x/1.75x 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 3, 2017 Author Share Posted April 3, 2017 April 3, 2017 Before Supper Week 12 press. Seated BB Press 90' WU to 175 x 4 x 2r CS Row between warmups 150 x 2 x 5r, 200 x 4 x 5r Pullaparts between worksets 20/20/30/30 1/2 Penny Holds between sets WU to 26.7 x 7 x 8s GS Dip +55(291.4) x 3 x 8r CS Row 225 x 3 x 10r Naut Curl 100e x 3 x 12r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 4, 2017 Author Share Posted April 4, 2017 April 4, 2017 Goddamn AM Week 12 squat. 129# this morning. Just about 7# dropped in 3 days keeping the same calorie level. Lotsa water I'm guessing. Anyways I should be good for the 105k class next week and a pizza refeed. Squat WU to 385 x 4 x 3r Gripper Forcers between Work Sets 164# E x 4 x 1r Speed Squats 30s Rests 205 +dbl MM (~200) x 6 x 2r GHR Crunch 2 x 15r Low back is a little pooped so I'm not going to push it today. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 6, 2017 Author Share Posted April 6, 2017 April 6, 2017 Afternoon Week 12 bench. Sticking around 229# caffeinated and clothed by midday. Good stuff. I'm also thinking I'm still tubby enough that I should drop to 210-215 before I start some sort of rebuild. Happy with being able to do the pull-ups. They usually freaking kill my right elbow. I think I'll stick with triples and just keep adding 5# a week for a bit. I'm also really liking my chest supported row machine. Easy to stay really strict with good pauses, stretches, and slow negatives. Massive pump after. If I continue to lose some tub I may even have visible lats haha! Bench Press WU to 285 x 4 x 2r Strict Pull-ups between Warmups BW x 8 x 3r CS Row between Worksets 250 x 4 x 5r SS Bench w/SS 315/335 x 2, 345 x 1 Pullaparts MM x 4 x 30r Swiss Bar Bench Mid-Grip Feet Up 125 x 8 175 x 7/6 - guess I'm getting pooped 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 8, 2017 Author Share Posted April 8, 2017 April 8, 2017 Afternoon One week out from the Spring Clench grip event next Saturday so I just worked up to 90% on each of the lifts. 2HP didn't feel that great. I couldn't keep my hands warm until the gold bar training as the basement was pretty chilly. I also woke up at 227.2# so that's over 8# lost in the past week keeping the same caloric intake as before going keto. Mainly water but I'd like to think some fat is being stripped as well. Strength seems to still be there at least. For now that is. Warmups to a 90% Single on: -1.5" Blockset Gripper -Euro 2HP -Adjustable Thick Bar -Gold Bar -Half Penny 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 9, 2017 Author Share Posted April 9, 2017 Weight loss had a bit of a hiccup at Xmas due to Gail's baking but I'm back on track it seems. 3 Quote Link to comment Share on other sites More sharing options...
Joefrey Posted April 11, 2017 Share Posted April 11, 2017 Chart says it all ! Keep up the hard work man !! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 11, 2017 Author Share Posted April 11, 2017 9 hours ago, Joefrey said: Chart says it all ! Keep up the hard work man !! Thanks man! 224# today. I'll probably be under 220# for the comp this weekend then I'll need to decide as to continue dropping as it's coming off so quick or to try and hold for a few months. Quote Link to comment Share on other sites More sharing options...
acorn Posted April 11, 2017 Share Posted April 11, 2017 @Shoggoth man I need to talk with you about what the heck you are doing. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 11, 2017 Author Share Posted April 11, 2017 11 minutes ago, acorn said: @Shoggoth man I need to talk with you about what the heck you are doing. Mainly tracking macros and keeping my protein up to a reasonable level. Last year when I started I kicked it off with about 4-6 weeks of keto and then went to a more IIFYM style until this past week or so going keto again. I use MyNetDiary to track my food and I meticulous weigh and track everything. I eat very consistently though so it's very easy. I also never track working out as extra calories burned. I consider it just bonus burning. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted April 11, 2017 Share Posted April 11, 2017 Wow. Great work dude. I don't remember the last time I was sub 230 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 11, 2017 Author Share Posted April 11, 2017 33 minutes ago, Chez said: Wow. Great work dude. I don't remember the last time I was sub 230 I'm thinking it was around 2006 for me. Quote Link to comment Share on other sites More sharing options...
acorn Posted April 11, 2017 Share Posted April 11, 2017 2 minutes ago, Shoggoth said: I'm thinking it was around 2006 for me. I think I just barely squeaked under 230 for my wedding in 2007. That took months and the Velocity Liquid diet.Yuck. Last time before that was freshman year of College. Kudos Brother! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 11, 2017 Author Share Posted April 11, 2017 2 minutes ago, acorn said: I think I just barely squeaked under 230 for my wedding in 2007. That took months and the Velocity Liquid diet.Yuck. Last time before that was freshman year of College. Kudos Brother! Thanks man! Gail's not happy with me shrinking. I tell her how much I can still easily lose and she's "oh that's too small. You don't want to be that small do you?" I don't want to be fat. I can be bigger again but build it properly. 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted April 11, 2017 Share Posted April 11, 2017 I'll bet you're sleeping better too huh? I'm equally amazed at how much strength you maintained during this process. Good work dude! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 11, 2017 Author Share Posted April 11, 2017 18 minutes ago, Durrs said: I'll bet you're sleeping better too huh? I'm equally amazed at how much strength you maintained during this process. Good work dude! Thanks man! I'm thinking I've lost 5-10% of my strength but I haven't pushed max weights in a while. Leverages feel way different. Running out of holes in my belt too haha! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 11, 2017 Author Share Posted April 11, 2017 April 11, 2017 Afternoon Week 13 press and squat reset week. Bodyweight was 224.4# this morning. At this rate I'll be under 220# come Saturday morning. Damn I hate 10 rep sets! Especially squats. Whole damn workout ends up with me having a mental battle. "You've hit within the Prilipin max guidelines so you can stop here" "Program calls for another couple of sets though" "Well maybe just one more right" "I've hit all 5 sets on the previous weeks. I don't need to regress. Besides, that last set wasn't too bad" "Okay then. Maybe no assistance work then" "We'll see" SS Squat WU to 270 x 5 x 10r Seated DB Press WU to 55e x 5 x 10r Day 3 Fighter Pull-ups "Screw today's assistance work" 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 12, 2017 Share Posted April 12, 2017 Haha! Highr rep sets are one thing, but five high rep sets are... something I don't know much about. 😆 But great mental toughness! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 12, 2017 Author Share Posted April 12, 2017 3 hours ago, EricMilfeld said: Haha! Highr rep sets are one thing, but five high rep sets are... something I don't know much about. 😆 But great mental toughness! Just a little bit longer haha! 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted April 12, 2017 Share Posted April 12, 2017 5 sets of 10, Hmm that would take me a good 5-8 weeks to do that. Kudos. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 12, 2017 Author Share Posted April 12, 2017 36 minutes ago, acorn said: 5 sets of 10, Hmm that would take me a good 5-8 weeks to do that. Kudos. I was thinking after that I did that with the severe weight loss over the past week of so too. Very mentally draining but still easier than the first time I did it a couple of months back. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 13, 2017 Author Share Posted April 13, 2017 April 13, 2016 Afternoon Week 13 bench reset. SS Bench Press 190 x 5 x 10r BB Row 190 x 5 x 10r Fighter Pull-ups during warmups D4 (repeated a day somewhere) Euro RtW 60 x 3 x 2r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 14, 2017 Author Share Posted April 14, 2017 April 14, 2017 Before Supper Week 13 deads. Start of the last cycle. Keeping the accessories down as tomorrow is the Spring Clench grip competition up here. Looking like we may have a ton of competitors so I'm not sure if I'll be able to participate and keep things running. At least everyone are experienced competitive strength athletes so are aware of keeping things moving as well. 224# Deadlift WU to 465 x 3 x 5r Fighter PU during warmups Reverse Hyper 90 x 3 x 15r 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 15, 2017 Share Posted April 15, 2017 I hope you can compete, so good luck! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 15, 2017 Author Share Posted April 15, 2017 26 minutes ago, EricMilfeld said: I hope you can compete, so good luck! So do I. We're going to have a lot of competitors there by the looks of it. 1 Quote Link to comment Share on other sites More sharing options...
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