Shoggoth Posted May 5, 2017 Author Share Posted May 5, 2017 May 5, 2017 Afternoon Week 2 deadlift. Pull-ups +15(251.8) x 3/2/1/1 Deadlift 6 Mat (12.5" bar height) WU to 455 x 9+4 - RP'd DO Hold 315 x 40s/30s CS Row 200 x 13/10, 175 x 13 - grip is cooked SS V-Handle Pull-downs 150 x 3 x 10r GHR x 5/5/8/8 - full RoM for back ext. as well There. Upper back is nice and pumped. 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted May 6, 2017 Share Posted May 6, 2017 You hit it hard! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 6, 2017 Author Share Posted May 6, 2017 38 minutes ago, EricMilfeld said: You hit it hard! Danke! I'm going to start adding an extra 1-2 more assistance exercises per session going forward. Especially for thee ol posterior chain and see what happens. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 6, 2017 Author Share Posted May 6, 2017 May 6, 2017 Before Supper Just another Bench day and took the Farmers handles out for a quick spin. Walked around my back yard in a big "L" shaped path. On an incline and lots of dew worm mounds to keep me lifting my feet high. Bench Press WU to 280 x 1/2/3/1/2/2 Farmers Walk 140e x 3 x 70yds 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 8, 2017 Author Share Posted May 8, 2017 May 8, 2017 Afternoon Took the 12" log out for the first time in a year. I went with doing some viper presses to keep the weight down a bit and work on getting fluid. 12" Log Viper Press - Clean Each Rep 90 x 3 x 3r 140 x 3 160 x 3-2-2 in 60s CG Bench Ladder 205 x 2 x 1/3/5r, 5/3/5r Chin/Pull-ups BW x 8 x 3r - different variation each set. Drop, take a breath or two, next set, and repeat. Dip BW x 2 x 15r Bah. Enough. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 9, 2017 Author Share Posted May 9, 2017 May 8, 2017 Afternoon Week 2 of 531 squatting. McGill 3 SSB Squat WU to 280/320 x 3 360 x 7 280 x 4 x 8r Full RoM GHR x 10/8/8 Between Sets Pull-ups BW (240) x 5 x 5r DB Row 100e x 3 x 10r CS Row 175 x 3 x 15r Y Band x 3 x 20r 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted May 10, 2017 Share Posted May 10, 2017 You're back up to 240? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 10, 2017 Author Share Posted May 10, 2017 1 hour ago, EricMilfeld said: You're back up to 240? About 230 first thing. This is dressed, big belt, shoes, knee sleeves, etc. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 11, 2017 Author Share Posted May 11, 2017 May 11, 2017 Week 1 of some 531 benching. Going to use the axle for a while because why not. Going to run a 531 variant as I see some experienced folks out there making good progress on it again. Going to use jokers and some "first set last" volume work. Main back work is going to be on squat and deadlift days. Groove is a bit different with the axle. Hitting my chest a lot more then power bar benching. Should be more pounds in the tank as I work up and get recruiting it more in the movement I'm guessing. Axle Bench Press 183/213 x 5 243 x 8 JK 253/263 x 5 JK 273/283 x 2 JK 293 x 1 183 x 5 x 8r Band Y's between Bench Sets 5 x 20r Band Pressdowns & Holds Avr x Pro 2 x 20r, Ham 2 x 20r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 12, 2017 Author Share Posted May 12, 2017 May 12, 2017 Afternoon Week 3 deads. 5 mat. McGill 3 Pull-ups +15(249#) x 4 x 3r, 2+1 Deadlift 5 Mat (3.75"/11.75") WU to 455 x 9+4 - RP'd DO Hold 315 x 45s Good enough. Going throwing tomorrow. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 15, 2017 Author Share Posted May 15, 2017 May 15, 2017 Morning 12" Viper Press WU to 160 x 3 - tweaked my back on the fourth clean so I stopped there. CG Axle Bench 213 x 3 x 1/3/5r Seated Axle Press w/o back 123 x 3 x 8r SS Parallel Grip-Med Pull-ups BW x 3 x 6r Dip x 3 x 15r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 17, 2017 Author Share Posted May 17, 2017 May 16, 2017 Before Supper Week 3 squat. McGill 3 SSB Squat WU to 300 x 5 340 x 3 380 x 3 JK 425 x 1 300 x 3 x 8r Back Between Squat Sets Pull-ups (233) 6 x 5r DB Row 120e 3 x 8r SS Full RoM GHR BW x 10/10/8 CS Row 180 x 3 x 15r Grip between sets MMS gripper WU to IM3 x 5 x 1r - easy until the DB Rows Good chance I can get doubles with my 146# number 3 next time. 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 18, 2017 Share Posted May 18, 2017 Has the SSB squatting carried over to the deadlift any? I was thinking after my next comp throwing them in for a rotation... Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 18, 2017 Author Share Posted May 18, 2017 32 minutes ago, MattM said: Has the SSB squatting carried over to the deadlift any? I was thinking after my next comp throwing them in for a rotation... I'm not sure if it has or hasn't as I'm programming my deadlift differently at the same time. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 18, 2017 Author Share Posted May 18, 2017 May 18, 2017 Afternoon Week 2 bench. Higher effort bench wasn't there today. Just got the volume in. Axle Bench WU to 198/223 x 5r 253 x 4 - got misgrooved JK 263 x 3, 273 x 2 198 x 5 x 8r Between bench sets Y-Band Pulls 5 x 20r Pull-ups BW(231.2) 7 x 5r Decided to play with some reverse bending for the first time in ages. Three, 6" x 1/4" gr8, 2 hits each, 20' each. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 19, 2017 Author Share Posted May 19, 2017 May 19, 2017 Before Supper Week 4 mat Deads. 225.4# bodyweight. McGill 3 Deadlift 4 Mat (3"/11") WU to 455 x 9 - didn't rest-pause a second quick set. Had spooky fart after the first rep that I had to check out. Besides I'll be throwing tomorrow so I don't want to be too effed up. All reps dead started. Felt easy. Between warm-ups Pull-ups +1 Chain (18.8#) 246.8 x 5 x 3r DO Hold 315 x 35s SS BB Pendley Row 225 x 3 x 10r Full RoM GHR x 3 x 10r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 23, 2017 Author Share Posted May 23, 2017 (edited) May 22, 2017 Afternoon W3 Press. BB Press - WU to 155 x 5 175 x 3 195 x 4 - hit safeties and thrown off 155 x 3 x 8r CG Axle Bench WU to 218 x 3 x 1/3/5r GS Dip BW x 3 x 15r Neutral Med Width Pull-ups BW x 3 x 6r Band Y's MM x 3 x 10r Reverse gr8 x 6" x 1/4" - 40' Braemer 22# - best was 26' HWFD 42# - best was 24'. Started getting sloppy so I stopped. http://www.youtube.com/watch?v=S4IIyaxBt1o Edited May 23, 2017 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 24, 2017 Author Share Posted May 24, 2017 May 23, 2017 Before Supper Squat deload. Reduced all volume on accessories as well. McGill 3 SSB Squat - WU to 200/240/280 x 5r Pull-ups - between squats BW x 4 x 5r MMS Gripper - between squats IM3 x 3 x 1.5r DB Rows - between squats 120e x 3 x 5r http://www.youtube.com/watch?v=R4_e0rfjncA 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 25, 2017 Author Share Posted May 25, 2017 May 25, 2017 Afternoon Week 3 bench. Back is sore today. Axle Bench - WU to 213 x 5 253 x 3 - misload 268 x 2 283 x 5 x 1r 213 x 5 x 7r Between Sets Pull-ups (227.2) x 7 x 5r Y Band MM x 4 x 12r SS Band Pressdowns Avr x 25/20/17/15 - out of pump Naut Curl 70 x 20/15/12/12/8/7 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 30, 2017 Author Share Posted May 30, 2017 (edited) May 29, 2017 Before Supper I think I'm going to go back to Jesse's squat programming. I hate rep max work. McGill 3 SSB Squat WU to 265/310 x 5 350 x 6 - had more. Just hating reps. 265 x 3 x 8r - started a fourth set and meh Pull-ups between Squats (229.2) x 8 x 5r MMS Grippers Retro Beast for a few singles (3-4) IM3 (147) x 4 x 1r Reverse a 6" x 1/4" gr8. 2 hits to 58' Attempt on a red nail. Got to 20'. Soon. https://www.youtube.com/watch?v=4FNudX340WM&sns=em Edited May 30, 2017 by Shoggoth 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 30, 2017 Author Share Posted May 30, 2017 (edited) Ffff Edited May 30, 2017 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 31, 2017 Author Share Posted May 31, 2017 May 31, 2017 Afternoon Start of another press cycle. Standing BB Press WU to 135/155 x 5r 175 x 9 135 x 5 x 8r CG Axle Press - Shaf Ladder WU to 223 x 3 x 1/3/5r CS Row 180 x 3 x 15r Band Y's MM x 3 x 10r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 2, 2017 Author Share Posted June 2, 2017 June 1, 2017 Before Supper Week 1 of Jobe's deadlift program. Well yesterday I committed to competing in Highland Games/Heavy Athletics this year. Ordered my kilt and registered for 3 games (Grande Prairie, Red Deer, and Ellerslie). Not really smooth or practiced but I'll dip a toe. McGill 3 Deadlift WU to 425 x 6 x 3r Speed Pulls 265 x 12 x 1r SS V Handle Pulldowns 150 x 3 x 15r Neck ISO's w/Band 4-way 2 x 10s - good enough for a sore neck tomorrow 45' Hyper x 3 x 12r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 2, 2017 Author Share Posted June 2, 2017 June 2, 2017 Before Supper Week 1 bench. Kept pretty minimal as I did overhead pressing and a bunch of close grip on Wednesday. Axle Bench WU to 183/213/243 x 5r 183 x 5 x 8r Ring Dips 3 x 3r Ring Rows 3 x 10r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 6, 2017 Author Share Posted June 6, 2017 June 5, 2017 Before Supper Week 1 of squat and pulls. Programming back to minimal volume, lineal progression for the summer as I'll be competing on Saturdays and some Sunday's now. First is this weekend on the 10th in Grande Prairie, Alberta. David came down yesterday and cleaned up my throwing a bunch too. I'm far from getting it dialed in but it is a helluva lot better than what it was. During warm-ups McGill 3 - Crunch 3 x 20r, Side Plank 2 x 60s, Bird-Dog 2 x 20r Pull-ups (231.4) 4 x 6r Squat WU to 365 x 3 x 3r Deadlift WU to 405 x 3 x 3r I must've cooked myself good yesterday. This stuff felt way to heavy today. My back still isn't feeling very good. Looking back the tweak is from mid-February at least. Fuark. 1 Quote Link to comment Share on other sites More sharing options...
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