EricMilfeld Posted January 16, 2018 Share Posted January 16, 2018 Glad to hear it’s coming together for you! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 18, 2018 Author Share Posted January 18, 2018 January 17, 2018 Before Supper Block 2 Chins (266.6) x 12 x 3r Bench Press WU to 117.5k x 5 x 5r Reverse Hyper Row 90 x 5 x 12r SS Bench 145k x 5 x 3r 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 20, 2018 Author Share Posted January 20, 2018 January 19, 2018 Before Supper Week 8. Deadlift WU to 380 x 6 x 5r - up to the the first set at 380 DO then put straps on. TnG Deads 280 x 2 x 15r Some curls 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 23, 2018 Author Share Posted January 23, 2018 January 22, 2018 Before Supper Week 1. Back at the start of another 8 week cycle. Nice and easy. In other news I also picked up a Concept 2 rower and did my first session with it yesterday; 2,000m in 10:27. Kept it easy as I wasn’t sure how it’d affect me. Front Squat WU to 120k x 5 x 2r Squat 122.5k x 5 x 6r GHR 3 x 5r Standing Band Crunch 3 x 10r C2 519m in 2:22 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted January 23, 2018 Share Posted January 23, 2018 The rower will definitely get you in shape. I do miss mine at times. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 23, 2018 Author Share Posted January 23, 2018 15 minutes ago, EricMilfeld said: The rower will definitely get you in shape. I do miss mine at times. Not sure yet how to properly program with it though. I'm thinking longer, moderate sessions on non-weight training days and one or more higher effort sets on barbell days. 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted January 23, 2018 Share Posted January 23, 2018 39 minutes ago, Shoggoth said: Not sure yet how to properly program with it though. I'm thinking longer, moderate sessions on non-weight training days and one or more higher effort sets on barbell days. There’s probably a dozen “right” ways to program it. Because I wanted minimal interference with my strength training, I’d do it immediately after my deadlift workout and then again right after squats. I figured this gave me maximum rest after cardio before I hit the weights again. It seemed to work well. I didn’t get carried away with it, though. Normally I’d do something like a fast 500, rest, then row medium pace for maybe ten or fifteen minutes. As always, I more or less let my mood and instinct dictate. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 24, 2018 Author Share Posted January 24, 2018 January 23, 2018 Before Supper Block 1. Chins (266.0) x 12 x 3r - different grip each set Bench Press WU to 100k x 12/10/10 - not feeling great. Time to change to 4 x 8r for the next session. Reverse Hyper Row 90 x 3 x 15r Power Twister 60k x 3 x 5r - Tittay’s!! C2 1,000m in 4:31.6 at 29SPM 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 25, 2018 Author Share Posted January 25, 2018 January 24, 2018 Before Supper C2 3,713m in 20:05, 26/SPM 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 27, 2018 Author Share Posted January 27, 2018 January 26, 2018 Before Supper Week 1... well actually this is also the last of this program for awhile. Going to put my training back in Phil’s hands again. Probably from now through the throwing season at least. No more thinking!! Highlight of today was zero back niggles. Not a lot of work but very positive that I’m actually healing up. That and chasing the grand goober around the basement between sets. Man he’s a busy little fraggle. DO Deadlift WU to 405 x 7 x 2r, 6r Good enough. Don’t need to push it and tweak my back again right away. 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 30, 2018 Author Share Posted January 30, 2018 January 30, 2018 Before Supper Day 1 of getting coached by Phil again. Happy to not be thinking and just get back to the doing again for awhile. Stopped sets when I started to feel the bar speed slow a bit. Aiming to stay as explosive as possible. Bench Press WU to 90k x 11/11/11/7-40r Bent Rows 135 x 5 x 15r Push-ups x 25/15/10 -50r C2 x 1,000m/4:39/26SPM 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 31, 2018 Author Share Posted January 31, 2018 January 30, 2018 Before Supper Week 1. More explosive reps. Using my Rogue bar as cleans are making their way in this month as well. Deficit Deads - 2 Mats - WU to 365 x 10 x 2r BB Lunge 40k x 4 x 8r - man these sucked DB Row 140e x 2 x 15r Standing Band Crunches 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 1, 2018 Author Share Posted February 1, 2018 January 31, 2018 Noticed that the calendar and clock were logging the incorrect numbers after the workout. Amended for the next ones. C2 2,000m/10:07 First splits were only around 24spm then the last two-three were 35-37spm. Average of 29. Next time I think I can easily keep it above 30 for the entire 2,000m. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 2, 2018 Author Share Posted February 2, 2018 February 1, 2018 Before Supper Week 1 press. I guess Spring Clench is 2 months out now. I’d better start training soon lol. Same training. Paused, explosive reps. Getting some really good back pumps too concentrating on full stretches and paused contractions. Also had goober running around the basement shortly after I started. Needless to say this took way too long. 45’ Bench WU to 80k x 5 x 6r Chins (268.4) x 4/4/3/3/3/3 - 20r KB Row 32k x 15/15/15/5 - 50r Dip BW x 10/10/10 Holy crap! Haven’t done dips since last August and the groove is gone. BB Curl w/blaster (just bar) x 50r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 4, 2018 Author Share Posted February 4, 2018 February 3, 2018 Before Supper Week 1. Exhausted yesterday so I postponed until today. Today I ended up with the goober here all afternoon. Lifting while he’s screaming his guts out to come down here is tough.... Pause Squat WU to 142.5k x 10 x 2r SLDL 135 x 3 x 10r KB Side Bends 32k x 3 x 10r Ring Row x 2 x 15r Swing 24k x nope. Really agitated my low back. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 5, 2018 Author Share Posted February 5, 2018 February 5, 2018 Noon Week 2 bench. All paused and explosive. Sets terminated when speed started to slow. Bench Press WU to 92.5k x 11/11/10/8 - 40r BB Row 165 x 3 x 15r - 45r Push-ups - 50r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 7, 2018 Author Share Posted February 7, 2018 (edited) February 6, 2018 Before Supper Week 2. First time doing any kind of clean in ages. I’ve never really done many so there’s about 10 years of technique to catch up on. Spent too much time down here again. One of the smoke alarms is chirping. I’ve got the stinking batteries out of all of them now and still heard a chirp! Hip/Muscle Cleans 95/115/135/155/175/185/195 x 2r 2 Mat Deficit Deads 375 x 7 x 3r, 4r - 25r BB Lunge 40k x 4 x 8r - same weight as last week. Progression via better reps. Finding my left hamstring is lacking. Good chance it’s causing the issues with my left low back. DB Row 100e x 2 x 15r Standing Band Crunch x 2 x 15r Edited February 7, 2018 by Shoggoth 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 9, 2018 Author Share Posted February 9, 2018 February 8, 2018 Before Supper Week 2 45’ Incline Bench WU to 82.5k x 5 x 6r Chins (268.4) x 7 x 3r Pullovers 60 x 2 x 15r Dip x 3 x 7r - something cooked me prior BB Curl w/Blaster x 50r KB Euro Supinations between sets Hubbing between sets 18B75D6E-C4C7-4283-9E5F-47EC78291DC3.MOV 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 11, 2018 Author Share Posted February 11, 2018 February 10, 2018 Before Supper Week 2 Pause Squat WU to 145k x 7 x 3r SLDL 135 x 3 x 10r KB Side Bend 32k x 3 x 10r Ring Row x 2 x 15r - one set upper back, one set lats Walking Lunge BW x 30r Between Sets 20mm Blockset Grippers WU to IM2.5 x 2 x 1r, IM2 x 3 x 5r 2-3/8” NN Deads WU to 255 x 1, 2 Gr8 reverse 1 hit 25’ Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 12, 2018 Author Share Posted February 12, 2018 February 12, 2018 Noon Week 3 Paused Bench WU to 95k x 4 x 10r BB Row WU to 205 x 4 x 10r, 5r Push-ups BW x 50r Euro 2HP between Sets WU to 87.05k x 1 - bad math. Thought they were feeling heavyish. 72.05k x 3 x 4r - 57.05k x 10r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 14, 2018 Author Share Posted February 14, 2018 February 13, 2018 Before Supper Week 3 Hang Cleans from the top of knees WU to 195 x 2r Deadlift WU to 445 x 1 Deficit Deads 2 Mat to 385 x 10 x 2r SLDL 185 x 1 x 20r SSB Lunges 40k x 3 x 10r 45 Bumper Twists x 3 x 10r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 16, 2018 Author Share Posted February 16, 2018 (edited) February 15, 2018 Before Supper Week 3 Incline Press WU to 85k x 5 x 6r Chins (270) x 7 x 3r BB Row x 185/225/245/265/275 x 5r Dip (270) x 3 x 12r BB Curl w/blaster x 50r Between Sets Euro Round the World 1E864074-8262-4B17-BD84-A35ACDE1AAE5.MOV Edited February 16, 2018 by Shoggoth 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 18, 2018 Author Share Posted February 18, 2018 February 17, 2018 Afternoon Week 3. 3 month and 10 month old grandkids here today. Busy-busy. Pause Squat WU to 147.5k x 7 x 3r SLDL 135 x 3 x 10r Side Bend 32k x 3 x 10r Ring Row x 3 x 10r - upper back focus Dbl KB Cleans - 20s on/20s rest 2 x 24k x 8/8/8 - I thought I crapped enough squatting. Apparently not. Between Sets 20mm Gripper Gr 8 6” x 1/4” reverse - 43’ 76500051-2A09-42C2-B567-22576CD17143.MOV 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 20, 2018 Author Share Posted February 20, 2018 February 19, 2018 Before Supper Week 4. Frigging sick. I think I caught something from the fraggles this weekend and the minimal sleep. Either that or I’m just getting old. Bench WU to 125k x 2r CG Bench 102.5k x 10 x 3r Push-ups x 20/15/5 - 40r BB Row 185 x 15/15/10/10 - 50r EZ Upright Row 65 x 2 x 20r - 40r Rolling DB Extensions 30e x 3 x 20r Between Sets: Euro 2HP WU to 74.55k x 3 x 4r - 59.55 x 10r MMS Gripper GHP5 x 5 x 5r DB Wrist Curl 50e x 2 x 20r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 21, 2018 Author Share Posted February 21, 2018 Started to warm-up for deads. Too sick. Best to rest. Squat 102.5k x 3 x 5r Deadlift to 405 Blerch 2 Quote Link to comment Share on other sites More sharing options...
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