Shoggoth Posted May 22, 2018 Author Share Posted May 22, 2018 May 22, 2018 Afternoon Week 3. Banged my quad pretty good last week lowering the logbar. It’s giving me some issues. Had the goobers over yesterday as well this the training day had to move. Hang Clean WU to 175 x 3 x 5r Squat WU to 142.5k x 3 x 10r GHR (nope, quad) Hyper w/32k x 3 x 10r Band Pullthroughs Avr x 3 x 10r Band Leg Curl Avr x 3 x 10r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 24, 2018 Author Share Posted May 24, 2018 May 23, 2018 Supper time Week 3. Feeling oogy. Too damn hot. Bench Press long pauses WU to 120k x 5 x 3r DB Skullcrushers 45e x 4 x 8r DB Hammer Curls 45e x 4 x 8r KB Row 106e x nah Damn my inner quad is effed. Set a dumbbell on it and it almost drive me through the wall. Not sure exactly what I did but I’m thinking it was flexed and I slammed it with the log. Kinda like a Charley horse that won’t go away. Too fat to see bruising anyways. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 28, 2018 Author Share Posted May 28, 2018 May 28, 2018 Afternoon Glad this is the last week of “higher” reps. Too much set math; 1-2-3-1-2-3-1-2-1-2, 10 done. Sweaty business too. Hang Clean WU to 180 x 3 x 5r Squat WU to 145k x 3 x 10r 45’ Hyper 32k x 3 x 12r Band Pullthrough Avr x 3 x 12r Seated Leg Curl Avr x 3 x 12r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 30, 2018 Author Share Posted May 30, 2018 May 29, 2018 Before Supper Week 4 Bench Press WU to 117.5k x 4 x 5r BB Row WU to 275 x 5 x 5r DB Skullcrushers 45e x 3 x 10r DB Seated Hammer Curls 45e x 3 x 10r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 2, 2018 Author Share Posted June 2, 2018 June 1, 2018 Before Supper Week 4 anterior. Hang Snatch (barbell front raise) WU to 135 x 3 x 3r Front Squat WU to 205 x 3 x 10r Step-ups 135 x 3 x 8r Enough 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 5, 2018 Author Share Posted June 5, 2018 June 4, 2018 Before Supper Deload day. A quick go-to ladder. KB Clean/Squat Ladder - on the minute 2 x 24k x 5 x 1/2/3r (30r) 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 6, 2018 Author Share Posted June 6, 2018 June 5, 2018 Before Supper Week 5 Bench Press WU to 121.5k x 4 x 4r BB Row WU to 280 x 5 x 4r Pullaparts between warm-ups x 4 x 30r Dip (268.4) x 3 x 10r Upright Row 125 x 3 x 8r Band Pressdowns Avr x 3 x 25r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 7, 2018 Author Share Posted June 7, 2018 (edited) June 7, 2018 Noon Deload - 11:15 of suck KB Clean/Squat Ladder - EMOM 2x24k x 4 x 2/3/4 (36r) Edited June 7, 2018 by Shoggoth 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 13, 2018 Author Share Posted June 13, 2018 June 12, 2018 Before Supper Week 6. Off by a day and heading away for work for the rest of the week so I’m not sure if I’ll get a chance to hit the gym or how productive it’ll be. Tried the GHR again today and it’s still bothering that front bit on my left quad. Squat WU to 160k x 4 x 6r Bench Press WU to 124k x 3 x 3r BB Row 225 x 4 x 10r 45’ Hyper x 4 x 15r Bench Press 105.5k x 2 x 8r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 20, 2018 Author Share Posted June 20, 2018 (edited) June 19, 2018 Before Supper Week 7. Picked up my CPAP to try out over the next 6-8 weeks. I’ve primarily got central sleep apnea which is non-obstructive so it hard to say if it’ll do anything. Hang Clean WU to 185 x 3 x 4r Hook gripped them all. Rotating the thumb pad in more so I can grab my ring finger as well. Feels weird but is secure. Squat WU to 165k x 4 x 6r 45’ Hyper # x 3 x 8r RDL 185 x 3 x 8r Seated Band Leg Curl Avr+Lt x 3 x 6r Edited June 20, 2018 by Shoggoth 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 21, 2018 Author Share Posted June 21, 2018 June 20, 2018 Before Supper Week 7. Miserable nights sleep last night. Grandgoober stayed over and was up lots and it was also my first night with the CPAP. I was fully awake at least 8 or so times last night. Very strange not being able to open my mouth. Anyways, just a truncated session. Very tired and hot. BB Row 185 x 5 x 15r Bench Press WU to 120k x 3 x 5r DB Bench 80e x 3 x 12r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 26, 2018 Author Share Posted June 26, 2018 June 26, 2018 Noon Week 8. Competed at the Red Deer Highland Games on Saturday and placed 3rd masters. Everyone’s numbers were way down due to the “Scottish weather”. Squat WU to 170k x 2 x 5r 180k x 2 x 3r RDL 255 x 3 x 5r 45’ Hyper w/MM x 3 x 8r Single Leg Seated Leg Curl w/LT x 3 x 6r I plan on doing a bunch of one-armed dumbbell snatch triples with 100# while I grill steaks for supper. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 27, 2018 Author Share Posted June 27, 2018 Did the dumbbell snatches. 100# each arm, EMOM, 12 x 1r. First couple of reps I could feel my right elbow being tweaky from that bad caber drop. 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted June 27, 2018 Share Posted June 27, 2018 15 hours ago, Shoggoth said: June 26, 2018 Noon Week 8. Competed at the Red Deer Highland Games on Saturday and placed 3rd masters. Everyone’s numbers were way down due to the “Scottish weather”. Squat WU to 170k x 2 x 5r 180k x 2 x 3r RDL 255 x 3 x 5r 45’ Hyper w/MM x 3 x 8r Single Leg Seated Leg Curl w/LT x 3 x 6r I plan on doing a bunch of one-armed dumbbell snatch triples with 100# while I grill steaks for supper. Congratulations, Jason! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 27, 2018 Author Share Posted June 27, 2018 June 27, 2018 Week 8 Noon Bench Press WU to 124k x 4/3/3/3 BB Row 190 x 5 x 15r DB Bench 80e x 8/6 - moving too fast and not recovering. I’ll get a second session in before supper to hit the db press again as well as some shoulders and triceps. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 30, 2018 Author Share Posted June 30, 2018 June 29, 2018 Before Supper Week 8 Front Squat 115k x 2 x 5r 120k x 5 x 3r Backwards Sled Drag 200 loaded x pull/push x 10yds x a few. Need to drag out substantially more weight... 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 1, 2018 Author Share Posted July 1, 2018 June 30, 2018 Week 8 Press Lazy and didn’t feel like lugging a bunch of equipment around. Standing B.B. Press WU to 185 x 2 x 5r 195 x 5 x 3r Klokov Press 135 x 3 x 3r - a few clicks and pops BW Skullcrushers x 3 x 15r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 3, 2018 Author Share Posted July 3, 2018 July 2, 2018 Week 9 Squat WU to 172.5k x 2 x 5r 185k x 5 x 3r 45’ Hyper w/Lt x 3 x 8r Seated Single Leg Curl Avr x 3 x 6r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 3, 2018 Author Share Posted July 3, 2018 July 3, 2018 Week 9 Noon Bench Press WU to 130k x 5 x 2r 110k x 5/5/3-2 - looking back through journals from 2014 want to make me cry Before Supper T-Bar Row 75k x 3 x 12r EZ Skullcrusher 40k x 3 x 12r Lateral 25e x 3 x 12r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 8, 2018 Author Share Posted July 8, 2018 July 7, 2018 Before Supper Week 9. Still feeling pretty lazy. Next week is a deload so I need to get stuff done so there isn’t a huge gap in effort. Thinking about using my tire sled with the 100# plates for the rear drags on concrete as it bites better and I need to pack around less plate. Front Squat WU to 117.5k x 2 x 5r 122.5k x 5 x 3r Beat my hands up with some reverse bending. 3, 6” x 1/4” gr8’s, and one wobble on a Ironmind red nail. Backwards Tire Drag - set it up but it’s getting late. Made some sugar & borax poison for the ants and set it out. I’ll do some outside lifting and drag the sled tomorrow. I’ll also fill my new Ironmind sand bag for some more fun. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 9, 2018 Author Share Posted July 9, 2018 July 9, 2018 Lunch hour Week 9 pressing Strict Shoulder Press WU to 187 x 2 x 5r 197 x 5 x 3r Bradford Press 95 x 3 x 12r BW Skullcrushers x 3 x 15r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 11, 2018 Author Share Posted July 11, 2018 July 11, 2018 Before Supper Week 10 deload. My quick 15 minute deload workout. Bought some forearm protectors and man they make a difference for a sporadic kettlebeller. KB Clean/Squat LC Ladder EMOM 2x24k x 5 x 1/2/3r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 17, 2018 Author Share Posted July 17, 2018 July 16, 2018 Before Supper Week 1. Also week 11 of the behemoth program. Since it’s going to a 3x3 this week I’m going to use it to kick off a Jake Sullivan run up. Freaking heat is throwing a helluva governor on my lifts. Everything felt heavy. Low back and obliques are feeling wonky as well so I cut early. Squat WU to 187.5k x 3 x 3r Between Sets 2” Crusher Deads WU to 54.3k x 3 x 10r 2” Crusher Standing Wrist Curls 24.3k x 3 x 20r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 20, 2018 Author Share Posted July 20, 2018 July 19, 2018 Before Supper Week 1. Going to try one of Andy Bolton’s speed based programs. I haven’t done any deadlifting in almost 3 months so I’ll just set my max at 550. Deadlift w/4 chains 75# WU to 330(405) x 3 x 2r RDL 75k x 3 x 15r Step-ups 15.5” 48k x 3 x 6r Wheel Plank x 10 - fairly easy. I’ll put on elbow sleeves and get 20. I hate getting dinged up. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 21, 2018 Author Share Posted July 21, 2018 (edited) July 21, 2018 Afternoon Week 1. Going with the slow build Hepburn style for at least a cycle here. Also to note as easy as those RDL’s felt on Thursday my hammie’s are sure achey. Strict Press WU to 190 x 8 x 2r 135 x 3 x 6r Neutral Grip Chin BW x 8 x 2r Terminator Handle Wrist Curls 22.5 x 3 x 20r Edited July 21, 2018 by Shoggoth Quote Link to comment Share on other sites More sharing options...
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