Shoggoth Posted December 7, 2018 Author Share Posted December 7, 2018 December 6, 2018 Before Supper Week 9 pressing. 80’ Seated Axle Press wu to 90k x 8 x 3r 77.5k x 6/6/7 Some hubbing and gave a gr8 a couple of hits. Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted December 7, 2018 Share Posted December 7, 2018 12 minutes ago, Shoggoth said: December 6, 2018 Before Supper Week 9 pressing. 80’ Seated Axle Press wu to 90k x 8 x 3r 77.5k x 6/6/7 Some hubbing and gave a gr8 a couple of hits. Did she yield? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 7, 2018 Author Share Posted December 7, 2018 38 minutes ago, Mike Rinderle said: Did she yield? Always haha! Only got 38’ though. Getting weak. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 8, 2018 Author Share Posted December 8, 2018 December 8, 2018 Afternoon Week 3. Pushed the weight up to hopefully drop down more into that 50 rep range. 2-3/8” NN Deads 50/20 259.5 x 10/5/5/4/2/2/2/2/1/1 - 34 reps Had three “pop-outs”. 3 hit reverse gr8 x 6”. Just a hair under 50’ 1 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted December 8, 2018 Share Posted December 8, 2018 16 minutes ago, Shoggoth said: December 8, 2018 Afternoon Week 3. Pushed the weight up to hopefully drop down more into that 50 rep range. 2-3/8” NN Deads 50/20 259.5 x 10/5/5/4/2/2/2/2/1/1 - 34 reps Had three “pop-outs”. 3 hit reverse gr8 x 6”. Just a hair under 50’ Great work man. I like the idea of varying the weight and reps. Keeps it from getting stale. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 9, 2018 Author Share Posted December 9, 2018 1 hour ago, Mike Rinderle said: Great work man. I like the idea of varying the weight and reps. Keeps it from getting stale. I’m thinking I should post that bit from our conversation for postereties sakes. 2 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted December 9, 2018 Share Posted December 9, 2018 11 hours ago, Shoggoth said: I’m thinking I should post that bit from our conversation for postereties sakes. Gopher it. 1 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 9, 2018 Author Share Posted December 9, 2018 “Thinking I may pull back 10# for next week and get closer to 50 reps. I might do 3 week wave cycles; base weight, plus 20#, plus 10#, repeat cycle.” ”Base weight seems to put me around 70 reps, + 20# at around 30 reps, so +10# must be close to 50 reps. I figure as long as a guy keeps pushing reps every week all should be good.” “I think that's the key. Bump reps or weight every time out and you have to get stronger.” ”Agreed. I think only seeing a particular weight once every 3 weeks might help the mental aspect knowing you won't see it for another 3 weeks so better kill it.” ”Exactly. I may rotate in the 2" handles for heavier weight and variety.” 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 11, 2018 Author Share Posted December 11, 2018 December 10, 2018 Before Supper Week 1 of a 8 week Brad Gillingham squat cycle. Basically 2, 4 week waves between 70% and 85% of 5x5r and 5x3r. Add 10# on the next 4 weeks. Squat wu to 156k x 5 x 5r KB Swing 106 x 3 x 10r Standing Band Crunch x 3 x 10r 2 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted December 11, 2018 Share Posted December 11, 2018 Dang man. That and 50/20. You are a beast. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 11, 2018 Author Share Posted December 11, 2018 2 hours ago, Mike Rinderle said: Dang man. That and 50/20. You are a beast. This is a reduction in overall volume Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 12, 2018 Author Share Posted December 12, 2018 (edited) December 11, 2018 Before Supper Week 4 Y-band Pulls 5 x 10r Bench Press wu to 122k x 4 x 5r CG 2Brd Bench 107.5k x 7/8/8 BB Row 225 x 10/10/10 10 Minute EDT - 3 Rep Sets Seated DB Curl 50e x 10 x 3r DB Skullcrushers 50e x 10 x 3r Edited December 12, 2018 by Shoggoth Finished my workout 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 14, 2018 Author Share Posted December 14, 2018 December 13, 2018 Before Supper Week 4 Front Squat WU to 112k x 2 x 5r Deadlift wu to 495/515/525 x 1 470 x 5 x 1r Ring Row 3 x 15r Ball Slam 3 x 15r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 14, 2018 Author Share Posted December 14, 2018 (edited) December 14, 2018 Noonish Week 1. 3rd cycle of running this 9 week program. Simplicity. No stalling, no reason to stop or change. 80’ Seated Axle Press wu to 92.5k x 8 x 2r 77.5k x 6/7/7 Neutral Grip Chin 278 x 8 x 2r Edited December 14, 2018 by Shoggoth 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 18, 2018 Author Share Posted December 18, 2018 December 17, 2018 Before Supper Week 2. Went to an out of town Xmas party over the weekend so I didn’t do any thick bar. I guess I had a deload. Elliptical 15 minutes, 130bpm average Squat wu to 168k x 5 x 3r KB Swing 106 x 3 x 12r Standing Band Crunch XH x 3 x 12r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 19, 2018 Author Share Posted December 19, 2018 December 18, 2018 Before Supper Week 5. Y-Pulls x 4 x 22r Bench Press wu to 127k x 4 x 4r CG Bench 2Brd 107.5k x 3 x 8r BB Row 225 x 3 x 12r Deload week from the EDT 2 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted December 19, 2018 Share Posted December 19, 2018 You still doing 50/20? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 19, 2018 Author Share Posted December 19, 2018 4 hours ago, Mike Rinderle said: You still doing 50/20? Yeah, just missed it last week due to an out of town Xmas party. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 21, 2018 Author Share Posted December 21, 2018 December 20, 2018 Before Supper Week 5 Front Squat wu to 115k x 2 x 5r Deadlift wu to 420 x 5 x 3r DB Row 80e x 1 x 30r Standing Band Crunch 1 x 30r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 21, 2018 Author Share Posted December 21, 2018 December 21, 2018 Afternoon Week 2 Seated 80’ Axle Press wu to 92.5k x 7 x 2r, 3r 77.5k x 3 x 7r Neutral Grip Chin (276) x 7 x 2r, 3r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 23, 2018 Author Share Posted December 23, 2018 December 22, 2018 Afternoon Week 5 DO Axle Deads Sumo wu to 293 x 1 CV 293 x 1 CV Dead Holds 283 x 3 x 6s CV Slow & Paused 263 x 5 x 3r 4 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 24, 2018 Author Share Posted December 24, 2018 December 23, 2018 Afternoon Week 3. I’ll be cooking the feast tomorrow so I’d better do my squats today. Elliptical 10 minutes Squat wu to 145k x 5 x 5r KB Swing 106 x 4 x 10r Standing Band Crunch XH x 4 x 10r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 25, 2018 Author Share Posted December 25, 2018 December 25, 2018 Noonish Week 6. Bench was very easy. Good sign for the weeks and cycle to come. Y-Pulls 3 x 25r Bench Press wu to 130k x 3 x 3r 2-Brd CG Bench 110k x 3 x 6r BB Row 235 x 3 x 10r Occlusion stuff Band Curl MM x 30/20/15 Band Pressdowns Lt x 40/30/25 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 26, 2018 Author Share Posted December 26, 2018 December 26, 2018 Afternoon Some axle stuff. CV DO Axle Deads wu to 293 x 7 x 1r CV DO Axle Holds 283 x 8s/6s/6s CV DO Axle Deads 263 x 5/5/5 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 28, 2018 Author Share Posted December 28, 2018 December 28, 2018 Before Supper Week 3 80’ Seated Axle Press wu to 92.5k x 6 x 2r, 2 x 3r 77.5k x 7/7/8 Neutral Grip Chin 278.8 x 6 x 2r, 2 x 3r 1 Quote Link to comment Share on other sites More sharing options...
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