Shoggoth Posted April 10, 2019 Author Share Posted April 10, 2019 April 9, 2019 Before Supper Week 7. Bench was feeling pretty weak today. Bench and bench reps blow after weight loss and illness. So weak Plate W x 3 x 25r Bench Press wu to 128(129)k x 4, 125k x 5/4/4/3 Bench w/SS 152.5 x 2 Done. I’ll have to do some work tomorrow. 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 10, 2019 Share Posted April 10, 2019 10 hours ago, Shoggoth said: I hope so. It’s never been that good of a lift for me but I’d like that to change. Same boat. I still haven’t beat my PR from a decade ago. Getting close, though... Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 10, 2019 Author Share Posted April 10, 2019 4 hours ago, EricMilfeld said: Same boat. I still haven’t beat my PR from a decade ago. Getting close, though... A few years ago I was doing sets of 5 with 303 and was looking good to be in that 365 comp range. Now I’m fighting for singles. Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 10, 2019 Share Posted April 10, 2019 I think you’re going to feed off that frustration, get uber motivated, and bust through a plateau. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 12, 2019 Author Share Posted April 12, 2019 April 11, 2019 Before Supper Axle futzing while I’m grilling. DO Sumo Axle 213/223/233/243/253/253/233/213 x 5r Switched to conventional for the last three sets. Last 253 and 233 were RP’d. No real breaks between the last three either. All done in 23 minutes including heading outside to clean the grill and flip steaks. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 14, 2019 Author Share Posted April 14, 2019 April 13, 2019 Before Supper Week 1. Back to another Hepburn cycle. Changed my press grip to having my pinkies in about an inch from the rings. Also focusing on locking the weight out behind the skull for a pause. Yardio - 60 minutes. Mow, dethatch, etc. Didn’t get the bar tracking back on the second rep and did a iso above my head. Strict Press wu to 220 x 1/f/1/1/1 175 x 5/5/5/4 - light headed 2 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted April 14, 2019 Share Posted April 14, 2019 Yardio for the win! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 16, 2019 Author Share Posted April 16, 2019 April 15, 2019 Before Supper Week 1. Let’s see if I can string together 8 weeks without getting sick. Lats are freaking SORE from the overhead stuff on Saturday. Spent all day with the grandgoobers yesterday, mainly in the yard and chasing them around on the jungle gym stuff at the playground. Inside of my left elbow is goddamned tight too. Very tough to get under the bar. Squat wu to 163k x 5 x 5r DO Axle 213/223/233/243/253/253/233/213 x 5r - minimal rests, none on down-sets. Last 3 sets pulled conventional 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 17, 2019 Author Share Posted April 17, 2019 April 16, 2019 Before Supper Week 1 Plate W x 3 x 30r Bench Press wu to 113k x 5 x 5r DO Axle Row 213 x 5 x 5r Rear Delt Fly 30/35/40e x 6r Seated Hammer Curl 45e x 2 x 10r DB Skullcrushers 45e x 2 x 10r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 18, 2019 Author Share Posted April 18, 2019 April 17, 2019 Before Supper Hoping for some burnout and supercompensation for Sunday’s comp. Grip is definitely fried. Very tough to even lift 273 right now. DO Axle Deadlift wu to 273 x 5 x 1r 263 x 5 x 1r 253 x 5 x 2r 2 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted April 18, 2019 Share Posted April 18, 2019 Best of strength Duder! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 18, 2019 Author Share Posted April 18, 2019 3 hours ago, Mike Rinderle said: Best of strength Duder! Thanks brutha! My grip is in the toilet this year. Way too many sick days. Over the coming year I'll be using the axle a lot and see if I can drive my numbers up. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 18, 2019 Author Share Posted April 18, 2019 April 18, 2019 Before Supper Week 1 Front Squat w/Harness wu to 118k x 2 x 5r Deadlift wu to 385 x 4 x 4r 445 x 2 x 2r 385 x 8r Ring Row 3 x 15r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 20, 2019 Author Share Posted April 20, 2019 April 19, 2019 Before Supper Week 2. Grandgoobers running around. Grip comp Sunday. Changed the progression on my assistance sets so they complete the cycle at the same time. Next week I want to try with my heeled weightlifting shoes and see if there’s a difference. Should be less energy leakage as I wear runners for pressing typically. Rotators Press wu to 220 x 5 x 1r 175 x 5, 5 x 4r Done until the comp. Might do some really light grip tomorrow to aid in recovery and keep the groove. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 27, 2019 Author Share Posted April 27, 2019 April 26, 2019 Before Supper Week 3. Came back from the comp feeling a bit oogy on Monday. Figured I just needed a day of rest. Nope. Freaking sick with the snot production in full steam. Today I’m so-so but still snotty..... and sqwarty. Wore Oly. shoes. Strict Press wu to 220 x 6 x 1r 175 x 2 x 5r, 4 x 4r Bodyweight Tricep Extensions x 2 x 20r BB Row 225 x 3 x 10r I think I may start doing my singles as push-presses next week and up the weight and stick with the strict stuff for the assistance. If I’m going to get 275 PP this summer I’ll have to dial in my form and get used to keeping heavier weight over my head. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 29, 2019 Author Share Posted April 29, 2019 Getting pretty friggin sick of being sick this year. Anyways going to play with my programming. Focus is still just general strength building but a focus to get my push press up to at least 275 this summer. Stole some of the methodology from Alan Thrall and the main lifts are Brad Gillingham’s 8 week cycles. Day 1 Squat - Main Bench - Main Z-Press - MYO Day 2 RDL/Deadlift - Main Axle/Log C+P - 4 x 10-12r Hip Belt Squat/Sissy Squat - MYO Back Stuff (Row/Pulldowns/Etc.) Day 3 SSB against bands/chains - 4 x 10-12r Dip - 4 x 10-12r DB Incline Bench - MYO Day 4 BB Push Press - Hepburn 4-10 x 1r BB Strict Press - 6 x 4-5r BB Row - 4 x 10-12r I’ll start adding more grip stuff as well as some stone lifts and farmers walks somewhere too. Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted April 29, 2019 Share Posted April 29, 2019 I do not see any stub work in that plan. Doomed to failure. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 29, 2019 Author Share Posted April 29, 2019 3 hours ago, Mike Rinderle said: I do not see any stub work in that plan. Doomed to failure. I work my stub in when I can. It’s not the sort of thing one announces publicly. 1 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted April 29, 2019 Share Posted April 29, 2019 17 minutes ago, Shoggoth said: I work my stub in when I can. It’s not the sort of thing one announces publicly. I'm proud of the 2" God gave me. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 29, 2019 Author Share Posted April 29, 2019 19 minutes ago, Mike Rinderle said: I'm proud of the 2" God gave me. You're lucky to have an outie Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 29, 2019 Author Share Posted April 29, 2019 April 29, 2019 Afternoon Week 2. Starting my new jumble. Didn’t eat prior to working out too. Got a gallbladder attack from all of the coffee. Eno and nap prior to hitting the basement. Disassembled the reverse hyper between sets as there’s supposed to be a buyer showing up this afternoon. I hate selling on Kijiji. Still sick. Rotator W 3 x 30r Squat wu to 175k x 5 x 3r Bench Press wu to 122k x 5 x 3r Z-Press MYO 60k x 10-2 *drop the weight to 45-50k next week. Might be the lack of food, sickness, or just freaking weak. 2” DB Row 86/101/106 x 8r - slick DB handle 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 1, 2019 Author Share Posted May 1, 2019 April 30, 2019 Before Supper Week 3. Played with my stance width on the deads and wider is feeling a bit more powerful. Paused Deadlifts - Just off of the floor WU to 405 x 5 x 3r Snowing so went back to Z-Press. Bar at eye level 40k x 3 x 12r - RP the last few reps Sissy Squat MYO BW x 12-4x4r Pallof Press LT x 3 x 12r 1 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted May 1, 2019 Share Posted May 1, 2019 Snowing? That there global warming better hurry up! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 2, 2019 Author Share Posted May 2, 2019 May 2, 2019 Before Supper Jumble things up as it’s supposed to snow a bunch again tomorrow and it’s nice now. Well, before the rain. Push Press wu to 225 x 7 x 1r Strict Press 175 x 3 x 5r, 3 x 4r BB Row 225 x 3 x 11r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 3, 2019 Author Share Posted May 3, 2019 (edited) On 4/30/2019 at 7:25 PM, Mike Rinderle said: Snowing? That there global warming better hurry up! Snow, hail, rain, sun, snow, snow, sun... Edited May 3, 2019 by Shoggoth Had to add hail based on current events Quote Link to comment Share on other sites More sharing options...
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