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Shoggoth

March 17, 2012

Competition

Weight - 119.29kg - Open

Parallel Set Grippers - Winner was 173

131.6

140.5

150.0 - Miss by a bit

150.0 - Nada, should've grabbed something in the 145 range

Euro 2HP - 48mm - Winner was 197.27

157.28

172.27

182.28

197.27 - Nada. I should've been smarter. The 182 felt a bit heavy but I knew Zach was going for 197. 192 would've went I think but I got greedy.

DO Axle Pull - Winner was 353

283

298

313

318 - Nada. The 313 felt good but the 318 ripped out of my fingers at the top. I think my hands were starting to get pooped.

2" V Bar - Winner was 285

175

185

195

215 - Nada. 195 felt awesome so I thought I was good for a bigger jump. I should've stuck to my game plan.

Medley - Winner got 20 items

I got 14. I really need to get my wide pinch in shape to be half decent at medley's.

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Shoggoth

March 20, 2012

1) Bench Press - Pinkie's and inch in from the rings

155 x 5

260 x 6, 6, 6, 6, 5

2a) Rows - Coan

255 x 8, 8, 8

2b) EZ Skullcrushers - Behind Head

115 x 8, 7, 6

3) EZ Curls

115 x 8, 8

Well today's the first day of getting back into it. Bench felt good. After talking with Aaron I think I'll stick with 260 on these medium days and work up to the 8 rep range and stay there for a bit. Today was the first day of trying the Coan style rows. Man they hit my back hard for some reason. I think they'll have great carry over to my lock out on pulls.

Tonight was the first time I've tried BB curls in ages and it was a real eye opener. My supination is getting so sh!tty that I'm getting very strained in the wrist even with a EZ curl bar in the bottom position. I need to fix this. In between sets I grabbed the top of my cage in a chin position and really worked on stretching for the supination. I'll keep working this until it straightens around.

I'm also going to lay off of grip for maybe another day or two. Saturday was one helluva workout. Once I start back up I'm going to work on some focused programs for my grip to help shore up the weaknesses.

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Shoggoth

March 22, 2012

Before Supper

Supersetted some thick bar focus work with my squats.

1a) Thick Bar Focus Work

1b) Squat

Raw 45 x 5, 5

Raw 250 x 5

Raw 375 x 3, 3

W+B 455 x 2

W+B 475 x 1

W+B 495 x 1

W+B 505 x Didn't have the bar centred properly, reset then my wrists were wrong, frustrated I just racked it

Raw/High Bar 300 x 8, 8

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Shoggoth

March 23, 2012

Noon

Thick Bar Focus Work

Before Supper

Bench Press - Pinkies 1" in from the rings

45 x 10

155 x 5

235 x 3, 3

Added wrist wraps

285 x 1

295 x 1

305 x 1

310 x 1, 1

Original Slingshot + Wraps

315 x 3

335 x 2

355 x 1.95 - Wasn't going for a double but decided to go for it at the last minute. I wasn't quite tight enough for it and just barely missed the lockout. Thank you spotter chains :D

Raw - Narrow Grip

205 x 11

Well that was enough. I'll hit my back, bi's and do some reverse bending tomorrow. Crap my triceps are killing me still from Tuesday's skullcrushers. I haven't really been doing them since I got my multi-grip bar but this is telling me I definitely need to go back. Doing them where the bottom position is behind/above my head really hits another head that doesn't get hit this hard from anything else. The last couple of sets with the slingshot finally started to break out the ouches.

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Shoggoth

March 24, 2012

Before Supper

1) Coan Style Rows - I'm finding these are hitting my back really hard

135 x 8

255 x 8, 8

275 x 8

295 x 8

2) Thick Bar

3) Oly Bar Curls - Really trying to improve my supination so I'm trying these.

Bar x 20, 20, 10

4) DB Side Laterals

15e x 20, 20

5) Climber Hub

Worked up to 56.4# and did a long hold with each hand, maybe 10 seconds or better.

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Is the coan style row the same as the Pendlay row? I googled the coan style but it led to your thread a bunch of times.

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Shoggoth

The Coan style are the ones on his deadlift video. Basically start like doing a double overhand conventional deadlift, stand up a bit dragging the bar up the legs and rowing it into your low abs. I'm going to alternate between these and the Pendley style depending on my needs. Pendley for bench support and Coan for deadlift assistance.

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I googled the Coan style row and searched it under photos. This was a top photo. Google is not all it is cracked up to be....

gallery_19587_1292_12880.jpg

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The Pendley style looked like lower back murder on utube. The coan sounds like the standard bent over row. Very good, it was Dorian Yates favorite exercise and his back was obsene.

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Shoggoth

I find the explosiveness of the Pendley keeps a lot of the stress off of the lower back. When did my regular rows in the past I kept the bar a bit further from my legs and brought it in more to my upper abs. I guess the naming bit just helps me define how I'm performing the movement and probably not a general classification.

I googled the Coan style row and searched it under photos. This was a top photo. Google is not all it is cracked up to be....

gallery_19587_1292_12880.jpg

Hahaha! I just noticed this. On my phone so navigating's a bit different.

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Shoggoth

March 26, 2012

Noon

1) Thick Bar Focus

Before Supper

1) Deadlift - CV

275 x 5

405 x 1

455 x 1

475 x 1

495 x 1

515 x 1

525 x 1

475 x 1, 1, 1, 1, 1

2) TORQUE!! Reverse Bend Submission

188.5k @ 6" x 6" - 56' in 3h

3) Shrugs - Nice and controlled BB style

315 x 15, 15, 15

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Shoggoth

March 27, 2012

Noon

1) Thick Bar Focus - The Linda (Thanks to Aaron for naming this one lol)

Before Supper

1) Bench Press - Pinkies 1" in from rings

45 x 10

155 x 5

260 x 6, 6, 6, 6, 6

2a) Coan Row

275 x 8, 8, 8

2b) EZ Skullcrushers - Bar behind head

115 x 8, 8, 8

3) Oly Bar Curls

Bar x 20, 15, 15, 15

Well I sure could feel the effects on my left arm forearms flexor from yesterdays reverse bending. I'll have to just pick my bending times better.

Bench felt good and strong, easy as did the rows and skullcrushers.

Doing those straight bar curls are really helping to stretch out my arms and helping restore my supination. Surprisingly I can really feel such a light weight in my biceps as well. I'm thinking either because I've become so braich dominant over the years that my biceps are a lagging body part or that just because I'm doing them fairly slow and controlled plus the tension from my wrists being all cocked out is radiating additional stress to the bi's. Oh well, today was my medium day and it was what it was supposed to be.

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Shoggoth

March 29, 2012

Noon

1) Thick Bar - The Linda

Before Supper

1) Squats - Oly Bar

R - 45 x 5, 5

R - 250 x 5

R - 375 x 2, 2 - Still feeling a bit tight

B - 405 x 1

B+W - 455 x 1

B+W - 475 x 1

B+W - 505 x 1

B+W - 515 x 1

R - 315 x 5 Good enough, back's feeling tired

2) 2-3/8" Wrist Roller

60# E/F x 4/2

3) Wrist Thingy

25# - Sup x 40

25# - Pro x 20

25# - Uln x 40

25# - Rad x 40

Holy crap was my hands and forearms pumped after that! I couldn't even hold the soap to wash the chalk off after the workout lol! Just wanting to get some blood in there to assist in the recovery from the thick bar work. First time trying the ulnar and radial deviations with the wrist thingy and I really like them.

Squats are going good. I think I'll get my 550 before my birthday in May and I'm hoping to hit 600 by the end of the year :) 40 is going to be a good year I think.

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Shoggoth

March 30, 2012

Before Supper

1a) Bench Press - Pinkies 1" in from rings, splayed my feet out more, felt way more stable

45 x 5

155 x 5

235 x 3, 3

Add Wraps

285 x 1

305 x 1

315 x 1

320 x 1

Slingshot + Wraps

335 x 2

355 x 1

365 x 1

375 x 1

Nothing

205 x 14

1b) Thick Bar - The Linda

Everything felt good tonight and I was really strong with my thick bar work. I also took a video of my 315 bench in case I had so blatant things people see I need to work on. Tomorrow I'll do my assistance and accessory work after the gun show.

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Shoggoth

March 31, 2012

Before Supper

1) EZ Skullcrushers - Behind Head (not going to write that past here, it's the way they're all going to happen)

115 x 5, 5

120 x 5

125 x 5

130 x 5

135 x 4

2) Coan Rows

135 x 8

225 x 8

295 x 8

305 x 8, 8

3) Oly Bar Curls - 20, 15, 10

4) Wrist Thingy with 25#

Pro - 40

Sup - 50

Uln - 40

Rad - 50

Holy crap I can barely write this due to the wicked forearm pump from the wrist thingy.

Trying to work up in weight on the skullcrushers now to try and get on a strength gaining program with them. I'm thinking sets of 3-5 for 8 to 15 once I get things dialed in. I need more of a warm-up on them though. First set kinda tweaked both elbows and didn't feel right for the whole workout.

Really liking that style of rows. I can really feel them in my lats and upper back. I think they'll have a huge payoff with my pull lockouts and overall stability with the other lifts.

Those straight bar curls are helping me regain my supination slowly but surely. I may do a set or two daily.

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Shoggoth

April 1, 2012

Before Supper

1) Thick Bar - The Linda

2) Wrist Thingy

Used 25# and did 25 reps in each of the four movements back to back. Just getting some blood moving around.

Both hands are back to normal strength levels. The reverse bending from the other week really taxed my left/lead arm flexors. It was pretty surprising as I can attribute an actual poundage decrease and the days affected due to it. I'll lay off the bending as I want to maximize gains on thick bar over the next 6 weeks.

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Shoggoth

April 2, 2012

Noon

1) Thick Bar - The Linda

2) Wrist Thingy - 25# 4way x 20

Before Supper

1) Deadlift - CV

275 x 5

405 x 1

455 x 1

475 x 1

495 x 1

515 x 1

530 x missed above knees, 1

2) Dimel Deads - Really popping the hips hard

185 x 30

3) BB Shrug

315 x 30

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Shoggoth

Forgot to mention these additional sets after my singles pulls:

425 x 5, 5, 5

(null)

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Shoggoth

April 3, 2012

Noon

1) Bench Press - Middle Finger on Ring

155 x 5

260 x 6, 7, 7, 7, 5+1

Farted around on my last set trying to speed my descent up. All it did was make me sloppy and caused me to miss a couple of reps.

Before Supper

1a) EZ Skullcrushers

115 x 8, 8, 8

1b) Band Pushdowns

MM x 12, 10, 9 - I hit these fast after the SC work and blew my tri's up.

2) Coan Rows

275 x 8, 8, 8, 8, 8

3) Straight Bar Curls - Strict - Really stretching out my supinated grip

45 x 10

65 x 8

85 x 5

105 x 3

115 x 3

125 x 3+1

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Shoggoth

Thanks Rich! I'm just on my second week of a 10 week deadlift cycle so it'll be interesting to see how she goes. Just getting back into the pulls and they're feeling ok :)

(null)

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Shoggoth

April 5, 2012

Noon

1) Thick Bar - The Linda

Before Supper

1) Squat - Oly Bar

Raw

45 x 5, 5

260 x 5

385 x 2, 2

Belt + Wraps

465 x 2

495 x 1

520 x 1

Raw

315 x 5, 5, 5 - Easy peasy cool down

Thick bar work's still going good. I didn't dominate it today but I did get my work in.

Squats went well and I pushed my 1RM up a bit more to 520. I think I'll stick at 90-95% next week and just grab some doubles or a bit lower for some triples, then doubles the next week, then get pushing the singles again to try and hit 550 by May long weekend.

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Shoggoth

April 6, 2012

Noonish

1a) Bench Press - Middle Finger on Rings

45 x 10

155 x 5

235 x 3, 3

Add Wraps

285 x 1

305 x 1

315 x 1, 1, 1

Wraps and Original Slingshot

315 x 8, 8

1b) Thick Bar - The Linda

Tomorrow I'll do my accessory and assistance work. Bench is feeling good. I'll move my grip back in narrow again next week.

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Shoggoth

April 7, 2012

Raked the lawn.

1a) EZ Skullcrushers

115 x 5

135 x 3, 3, 3, 3

1b) Coan Rows

185 x 5

305 x 3, 3

325 x 3

345 x 3

2) Band Pressdowns

MM x 15, 15, 15

3) Barbell Curls

65 x 5 - Hurt wrists

4) Dumbbell Curls

35e x 8, 8, 8

(null)

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Shoggoth

April 9, 2012

Before Supper

1) Thick Bar - The Linda

2) Hub Curls

25 x 8/6, 8/8

3) KB Swings

56kg Ader x 15, 15, 15

Finished raking the yard, ~30 minutes.

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