Shoggoth Posted August 21, 2020 Author Share Posted August 21, 2020 August 20, 2020 Evening Trying something different Strict BB Press 155 x 4 x 5r, 165 x 2 x 3r BB French Press 120 x 4 x 8r 45’ Incline DB Press 65e x 4 x 8r Chins 4 x 5r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 23, 2020 Author Share Posted August 23, 2020 August 22, 2020 Before Supper Deadlift 390 x 5 x 3r Rack Pull 191.5k x 5 x 3r Shrug 151k x 4 x 10r Standing Band Crunch Avr x 4 x 15r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 26, 2020 Author Share Posted August 26, 2020 August 25, 2020 Before Supper Stuff felt nice and light today. Dips I typically do with the angled handles intersecting in front of me but I switched direction halfway through my sets. Way stronger. DB Bench 85e x 4 x 12r Dip 272 x 4 x 8r BB Row 245 x 4 x 8r Pulldowns 150 x 3 x 12r BB Cheat Curl 40/50/55/55k x 5r Leaving the hammer and reverse curls be for a bit. Gave myself bad lateral epicondylitis a few weeks back in the left elbow. Needs some time to heal. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 28, 2020 Author Share Posted August 28, 2020 August 27, 2020 Before Supper So freaking lazy. Works busy, divorce, malaise. Front Squat 100/121/126/131/136k x 2r Squat 153.5k x 6 x 5r KB Swing 32k x 5 x 10r Standing Band Crunch 5 x 15r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 28, 2020 Author Share Posted August 28, 2020 August 28, 2020 Before Supper Accidentally did some 4 rep sets instead of triples in there. Oh well. Light and moves easy. Those French presses keep getting easier and easier. If I was younger I’d try a 1RM haha! Strict Press 155 x 2 x 5r, 165 x 4 x 3r Standing French Press 125 x 3 x 8r DB Incline Press 65/70/75e x 8r Pulldowns 155 x 3 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 1, 2020 Author Share Posted September 1, 2020 August 31, 2020 Before Supper Last week of this “speed/technique” cycle with the pulls. I think I may run it again. Pulling snappy in the ~70% range has my back feeling good and the squats easy. One more run through then I’ll do a cycle to peak and see how she goes. Deads 395 x 5 x 3r Rack Pull 191.5k x 5 x 3r Shrug 151k x 5 x 10r DO Axle Holds 115k x 0:38, 0:35 +12.3% DB w/FG Holds 100e x 0:26 Standing Band Crunch 5 x 15r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 3, 2020 Author Share Posted September 3, 2020 September 2, 2020 Before Supper Good day. 16% more volume than the last cycle at the same amount of sets and one more AMRAP rep equals 6.25% more reps there too. Still using a straight bar for the curls. Wrists can supinate by the last set at least haha! DB Bench 85e x 12/12/12/12/17 Dip 273 x 5 x 8r Row 245 x 8 - nope. Elbow told me to piss off Pulldowns 150 x 4 x 12r BB Cheat Curl 40/50/55/57.5k x 5r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 5, 2020 Author Share Posted September 5, 2020 September 4, 2020 Before Supper So damn muggy. Squat 197k x 8 x 2r Speed Squat 134k x 6 x 2r 45’ Hyper 3 x 10r Standing Band Crunch 3 x 10r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 8, 2020 Author Share Posted September 8, 2020 September 7, 2020 Before Supper Seriously considering a public gym 1x per week to keep up the standing overhead work and access to machines for the winter. Strict Press 165 x 3 x 3r, 175 x 3 x 1r BB French Press 135 x 3 x 6r Incline DB Press 75/80/85/90e x 6r Pulldowns 165 x 3 x 8r 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 8, 2020 Share Posted September 8, 2020 Those French presses look pretty sweet, there's a very good America log presser who does it with the log! I'll see if my elbows hold up, maybe just try a warm up with them... 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 8, 2020 Author Share Posted September 8, 2020 3 hours ago, MattM said: Those French presses look pretty sweet, there's a very good America log presser who does it with the log! I'll see if my elbows hold up, maybe just try a warm up with them... Thanks Matt. Feels like a good exercise for me. I'm looking forward to keeping them around for awhile. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 9, 2020 Author Share Posted September 9, 2020 September 8, 2020 Before Supper Figured I should start getting serious with this stuff. 20:00 of elliptical straight to 10:00 of air bike 108 average bpm, 126 max 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 10, 2020 Author Share Posted September 10, 2020 September 9, 2020 Before Supper Week 1 of another technique/speed block. Rearranging the basement between sets so not much rest. Elliptical 10:00 Deadlift 375 x 5 x 3r Rack Pull 201.5k x 3 x 3r Shrug 161k x 3 x 10r Standing Band Crunch 4 x 10r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 12, 2020 Author Share Posted September 12, 2020 September 11, 2020 Before Supper Using 75% of my last cycles AMRAP to find the correct reps per set for this cycle. Working good as a bit of general auto-regulation. Same setup; 3 sets, 4 sets, and the a 5 set week finishing with a AMRAP to figure out the progression for the next macrocycle. DB Bench 95e x 3 x 9r Dip 291 x 3 x 8r Row 255 x Nope. Stopped at 5 when my elbow was blowing up. Stopped the session there. I might see how some sand and stone picks go tomorrow for some additional back work. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 13, 2020 Share Posted September 13, 2020 Looking forward to seeing the training cycle fine tuned! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 13, 2020 Author Share Posted September 13, 2020 19 minutes ago, MattM said: Looking forward to seeing the training cycle fine tuned! I’ll write out how I’m approaching this later today. Volume based lineal progression. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 13, 2020 Share Posted September 13, 2020 10 minutes ago, Shoggoth said: I’ll write out how I’m approaching this later today. Volume based lineal progression. I'll be checking in to see what it is, I always like to see the full breakdown. Also, saw that you had some cardio in the mix- is that for work capacity or is it part of the training? Just curious Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 13, 2020 Author Share Posted September 13, 2020 @MattM Cardio is just for the sake of heart health and my generally sedentary life. Anyways, here's the gist of what I'm doing for my dumbbell bench. It'd probably be okay for other movements that don't mind a bit of volume. Basically it's a set of 4 waves with the same weight progressing by one set each week to a final week where it calls for 5 sets and AMRAPing that last set. Pick a weight where you can do at least 50% more reps then required for the AMRAP. Here's how the first run went for me: Dumbbell Bench W1 - 85e x 3 x 10r W2 - 85e x 4 x 10r W3 - 85e x 10/10/10/10/16 W4 - 95e x 3 x 8r W5 - 95e x 4 x 8r W6 - 95e x 8/8/8/8/12 W7 - 105e x 3 x 5r W8 x 105e x 4 x 5r W9 x 105e x 5/5/5/5/10 W10 - 115e x 3 x 3r W11 - 115e x 4 x 3r W12 - 115e x 3/3/3/3/7 Now for the second run I was going to run the same thing with a 5# jump on the dumbbell's but that was too much. Instead I'll run the same weights with 75% of my last runs AMRAP (or there abouts) as my rep goal. This will also add one more 3 week wave at the end. It ends up looking a bit like this. Wave 1 - (16 x 0.75 = 12r) so 85e x 3 x12r, 4 x 12r, 5 x 12r+ Wave 2 - (12 x 0.75 =9r) so 95e x 3 x 9r, etc. Wave 3 -(10 x 0.75 = 7r) 105e x 3 x 7r, etc. Wave 4 - (7 x 0.75 = 5r) 115e x 3 x 5r, etc. Additional Wave Wave 5 - 120e x 3 x 3r largest fixed dumbbell's I have at the moment. I figure I can keep playing like this and continue to push the reps with the heavier dumbbell good in the future. Once the 85's are in that 20 reps per set I'll probably drop that wave. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 14, 2020 Share Posted September 14, 2020 22 hours ago, Shoggoth said: @MattM Cardio is just for the sake of heart health and my generally sedentary life. Anyways, here's the gist of what I'm doing for my dumbbell bench. It'd probably be okay for other movements that don't mind a bit of volume. Basically it's a set of 4 waves with the same weight progressing by one set each week to a final week where it calls for 5 sets and AMRAPing that last set. Pick a weight where you can do at least 50% more reps then required for the AMRAP. Here's how the first run went for me: Dumbbell Bench W1 - 85e x 3 x 10r W2 - 85e x 4 x 10r W3 - 85e x 10/10/10/10/16 W4 - 95e x 3 x 8r W5 - 95e x 4 x 8r W6 - 95e x 8/8/8/8/12 W7 - 105e x 3 x 5r W8 x 105e x 4 x 5r W9 x 105e x 5/5/5/5/10 W10 - 115e x 3 x 3r W11 - 115e x 4 x 3r W12 - 115e x 3/3/3/3/7 This was really consistent progress... I like the structure and even better it works. Now for the second run I was going to run the same thing with a 5# jump on the dumbbell's but that was too much. Instead I'll run the same weights with 75% of my last runs AMRAP (or there abouts) as my rep goal. This will also add one more 3 week wave at the end. It ends up looking a bit like this. The rep increase is a good work around. Smart thinking! I was thinking that in future if fixed weight wasn't the hurdle, you could even start correlating your first cycle weights with a max 5 rep press or other reference point, then turn the weights you used into percentages of that reference point. Once that is set you could increase the reference point weight and take the appropriate percentages of that as it applies to each week! I love programming talk Wave 1 - (16 x 0.75 = 12r) so 85e x 3 x12r, 4 x 12r, 5 x 12r+ Wave 2 - (12 x 0.75 =9r) so 95e x 3 x 9r, etc. Wave 3 -(10 x 0.75 = 7r) 105e x 3 x 7r, etc. Wave 4 - (7 x 0.75 = 5r) 115e x 3 x 5r, etc. Additional Wave Wave 5 - 120e x 3 x 3r largest fixed dumbbell's I have at the moment. I figure I can keep playing like this and continue to push the reps with the heavier dumbbell good in the future. Once the 85's are in that 20 reps per set I'll probably drop that wave. -You're doing great volume this way. You'll need a bigger shirt for your chest after you finish week 5 buddy! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 14, 2020 Author Share Posted September 14, 2020 9 minutes ago, MattM said: Danke! Yeah, bench with intensity was tweaking my shoulder so I figured a bit of time with the dumbbells focussed on volume should help things strengthen and heal, and it did. It’ll be interesting when I go to a barbell again to see if I’ve gotten stronger or regressed with all of this. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 15, 2020 Author Share Posted September 15, 2020 September 14, 2020 Before Supper Felt good for not eating today. I haven’t done sissy squats in ages and holy crap I got a good pump. Front Squat 100/121/126/131/136/141k x 2r Squat 166k x 6 x 5r Sissy Squat 3 x 8r Standing Band Crunch 5 x 10r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 17, 2020 Author Share Posted September 17, 2020 September 16, 2020 Before Supper Back around to week 1. The autumn air smells great. Triceps too cooked from the French Pressing to work with the 80’s for worksets. I’ll have to drop the weight a smidge. Strict Press 165 x 4 x 5r, 175 x 2 x 3r French Press 125 x 4 x 8r Incline DB Press 80e x 8/8/6 - supposed to be 4 sets but alas, I’m good. Pulldowns 155 x 4 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 19, 2020 Author Share Posted September 19, 2020 September 18 Elliptical 10:00 - got onto a long call so I pushed the session to Saturday. September 19, 2020 Before Supper Elliptical 15:00 Deadlift 380 x 5 x 3r Rack Pull 201.5k x 4 x 3r Shrug 161k x 4 x 10r Axle Hold 115k x 0:47 (+20%) Farmers Hold 560 x 0:20 Standing Band Crunch 3 x 12r 3 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted September 20, 2020 Share Posted September 20, 2020 1 hour ago, Shoggoth said: September 18 Elliptical 10:00 - got onto a long call so I pushed the session to Saturday. September 19, 2020 Before Supper Elliptical 15:00 Deadlift 380 x 5 x 3r Rack Pull 201.5k x 4 x 3r Shrug 161k x 4 x 10r Axle Hold 115k x 0:47 (+20%) Farmers Hold 560 x 0:20 Standing Band Crunch 3 x 12r Nice! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 20, 2020 Author Share Posted September 20, 2020 7 minutes ago, Mike Rinderle said: Nice! Thanks bud. Little by little. Quote Link to comment Share on other sites More sharing options...
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