Shoggoth Posted May 25, 2012 Author Share Posted May 25, 2012 May 25, 2012 Noon Bench Press - Ring Fingers on Rings 45 x 10 165 x 5 245 x 3, 3 Add Wraps 295 x 2 315 x 1, F - What the Pfftt!! Slingshot 315 x 4 Holy crap that sucked! I felt really strong with the double at 295. Maybe I should've just did 3-4 sets of doubles. First time actually trying to get any additional reps with weight greater than 275 I think and that 295 was easy and smooth. Figured I'd do a little rep work with the slingshot but that felt like crap as well. Terminated. Not doing any more work until going for a big 1RM pull on Sunday. I think I'll even put some carbs in the system on Saturday and pound some creatine over the next couple of days then back off. Another point to note is my blood pressure is consistently a helluva lot lower since I've been eating like this since I was probably 13-14 and running every day. Today after 2-3 cups of coffee it was 102/61 and a heart rate of 66bpm (my dog was in my face). I'm pretty excited to go for a max pull with this bit of a deload over the past 2 weeks. Hopefully it all comes together. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 27, 2012 Author Share Posted May 27, 2012 May 27, 2012 Afternoon Well today was the culmination of doing a 10 week pull program. Today blew. I think the programs fine it's just I buggered with my diet last night by having a pizza. I've been eating paleo since early April and I think that the carbs completely destroyed my guts. Since I ate it and prior to my pulls I probably hit the can 7-8 times. Can't be good for a max pull but I gave it a shot. I also reread some stuff in the Westside Book of Methods where Louie said if you've got a problem locking out in conventional to straighten out your feet so I tried that today for the first time. Probably not the best day to try something new but I think it did help some. I also reread what Rick Walker found to be his favourite assistance exercises. Great little article on his blog. 1) Deadlift - CV 135 x 3 225 x 3 315 x 1 405 x 1 - These were all very fast and crisp. Added the belt 455 x 1 - Blam 495 x 1 - Blam 530 x 1 - Went nice and crisp but there was a little grind to it whereas I hoped there would be zero slow down. 560 x F - Big psyche up and stalled below my knees. Watched the video and it looked like my shoulders weren't back far enough. I was just going to try a crisper 550 but I figured I should at least try and PR. 555 x F - A little better than the 560 but I defeated myself mentally with a bad set up and reset. 505 x 1, 1 - I only did the two as I expended a bunch of energy with the fails. 2) RDL's 315 x 10, 9 - Wow! First time doing these in ages and my ass and hammies were getting super pooped. These need to be getting done more. 3) Shrugs 585 x 4, 3, 3, 3, 3, 3, 3, 3 - Upper back is thrashed. These need to be getting done more as well. Well I didn't get my new PR today which is kind of a bummer but I know I WILL get it eventually. No rush. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 29, 2012 Author Share Posted May 29, 2012 May 28, 2012 Noon Sweet patootie monkey cream I'm sore! I got my work in yesterday anyways lol! Decided to work a more speed bench type workout. I took 30 seconds between the first 6 sets and then pooped and had to do 60 seconds. I think if I went to 45 seconds I'd maintain them all better. I'd really like to stay away from dropping the bar weight. I wasn't going to bother with grippers as they're so CNS based and I'm so fried today but I gave it a go and they felt strong. I was also going to hit my shoulders and back before supper tonight and......not required. I'm cooked. 1) Bench Press 165 x 5 Add reverse MM bands ~45# off of the bottom and none at the top, 30 second rests Narrow (Touching smooth) 265 x 3, 3, 3 Medium 265 x 3, 2+1 Wide 265 x 2 60 Second Intervals 265 x M3, W3, W3 2a) Grippers - MMS 79# IM-1x 5/5 112# GHP-5x 3/3, 3/3 Right 138.4# GHP-6 x 1, 1, 1, 1, 1, 1 Left 130.6 IM-2.5 x 1, 1, 1, 1, 1, F 91.2# IM-1.5 x 38/36 2b.1) Tate Press 40ea x 20, 20, 16 2b.2) Bench Press - Elbows Out, Flat Back & Bar Mid Chest Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 29, 2012 Author Share Posted May 29, 2012 May 29, 2012 Noonish 1) 2-3/8" DB Rows 125 x 1/1, 2/2, 1/1, 2/1, 2/1, 1/1, 1/1, 1/1 2) Blob assisted lifts and negs Blob50 x 6 x 1 3) Banded Pony Clamp Negs x 2 x 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 1, 2012 Author Share Posted June 1, 2012 Before Supper 1a) SSB GM's 155 x 5 205 x 3 245 x 3 315 x 1 - Oomph! Hella harder with the bar up that high 255 x 3, 3, 3 1b) IM Hubbing 40 x 3/3 44.6 x 3/3 49.6 x 1/1 54.4 x 1/1 57.0 x f/f 54.4 x 1/1, 1/1 2a) Ab Wheel BW x 15, 15 2b) Reverse Bend in DH Wraps 6" x 1/4" gr8 - 2h 38' 3) Pony Clamp - Hard 5/5, 5/5, 5/5 - Left hand were assisted closes Well I didn't lose a pile of weight this month but I still did okay. I ended last month at 253.4# and woke up this morning at 248.0# so 5.4# lost. That makes me happy enough considering the amount of creatine mono I was pounding prior to last Sundays pull. I hovered around in the mid 246's for a couple of weeks in the middle of the month as well. My blood pressure keeps getting lower and lower as well with the lowest reading at 102/61 last Friday. I usually end up taking these after a few cups of coffee as well so that's pretty interesting. The biggest factors that I can think of helping me are taking; fish oil, vitamin D, dark chocolate (85% or more) and the restricted carbs (100gr or less a day). Looking forward to seeing how things go next month Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 2, 2012 Author Share Posted June 2, 2012 June 1, 2012 Well time for a deload. Second week in a row with crap ME pressing. My body is also feeling beat to crap between those squats and GM's yesterday and for whatever reason my forearm flexors are cooked as well. I ended up playing with my 4" HSS pinch block tonight for the first time in ages and jumped a few pounds since the last time. Depending on how I feel I may do some grip tomorrow but I think I'll leave my back and stuff alone. My lats, rhomboids, traps, lower back, etc. are all pooped and aching from DOMS. I'm also supposed to be getting my chain delivered tomorrow; 5 sets of 5/8" so about 180#. I'm looking forward to throwing this in to help with my pull lockouts. I also received my order from Iron Woody today as well with a full set of both 12" and 20" bands (again to help my pulls). Noon 2HP 48mm Euro 55 x 5 105 x 5 145 x 3, 3 170 x 1 - Felt like crap and way to tough so I left it be for today. Before Supper 1a) Bench Press - Ring on Rings 45 x 10 165 x 5 245 x 3, 3 295 x 2 335 x F - Not even close 315 x F - Crap. Deload time. I'll come back and work back up and past in a couple of weeks. 1b) 2" FBBC Crusher 125 x 3/3 135 x 3/3 145 x 3/3 155 x 1/didn't lock out, 1/- 2) 4" HSS Pinch Block 65.2 x f/f, 1/1, 1/1, 1/1 67.6 x 1/didn't lock out 70.4 x f/- 69.0 x 12"/f, 1/- Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 3, 2012 Author Share Posted June 3, 2012 June 3, 2012 Afternoon Did a quick press and pull workout. Lost my form when my butt slipped a bit at 205 so I stopped it there. First time overhead pressing in a bit so I've got some stuff to clean up and get my groove back with. 1a) Seated BB Shoulder Press 45 x 10, 10 135 x 3 165 x 1 185 x 1 195 x 1 205 x 1 165 x 3, 3, 3 1b) DB Row - No Straps - Fairly Strict 112.5 x 15, 15, 15, 15 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 5, 2012 Author Share Posted June 5, 2012 June 4, 2012 Noon Warm-up with CV Deads 135 x 5 225 x 5 315 x 2 405 x 1 455 x 1 Rack Pull - Below the Knees 495 x 1 545 x 1 585 x 1 605 x F Add Belt 605 x 1 635 x 1 655 x F Remove Belt 515 x 3.5 - I was standing to close and had my shoulders over the bar a bit. Hands were starting to feel chewed up as well. Before Supper 1) RDL's 225 x 5 315 x 3 x 10 2) Shrugs - w/hip ext 495 x 8-9 x 3 3) Standing Band Crunch Circuit - Neutral/RL Forward/LL Forward Green/Avr x 25EW x 2 Circuits (150 total reps) Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 5, 2012 Author Share Posted June 5, 2012 June 5, 2012 Noon Bench Press - Narrow Grip 165 x 5 265 x 5 245 x 5, 5, 5, 5 Reverse Bend - DH Wraps 6" x 1/4" gr8 3-4h 35' First time going with a narrow grip in a while. 265# felt heavier than it should've so I dropped back to 245#. 245# was still a bit akward just getting used to the bit of a form change again but it settled in by the 3rd and 4th sets and I was working my leg drive better again. My back's still cooked a bit from yesterday and the bit of DB rowing I did on Sunday so I figured I'd leave it be. Might hit some grippers and blobbing later tonight. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 7, 2012 Author Share Posted June 7, 2012 June 6, 2012 Noon Grippers - MMS 79# IM 1 - 5/5 112# GHP 5 - 3/3, 3/3 Right 138.4# GHP 6 - 10 x 1 *Time for another jump up Left 130.6# IM 2.5 - 3 x 1 *Elbow niggled from yesterdays bend so I stopped. Felt strong though. 91.2# IM 1.5 - 40/35 2-3/8" DB Rows 125# x 1/1, 2/1, 3/2, 1/1, 2/1, 2/1, 1/1, 1/1 Looking forward to pushing some squats tomorrow! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 8, 2012 Author Share Posted June 8, 2012 June 7, 2012 Noon 1a) SSB Squats 65 x 5 155 x 5 215 x 5 255 x 3 300 x 2 Add Belt 350 x 1 385 x 1, 1 - Wow! These were way tougher than they should've been. I guess not using the bar since November for any singles. Just looked back through my log and my 1RM PR with it was 405# last August after I'd been using it for 3-4 cycles of 5/3/1. I don't think it'll take to long to pass those #'s. I didn't do a drop set as I was out of time during my lunch hour. 1b) 48mm Euro 2HP - All TnG 55 x 10 105 x 5 145 x 3 175 x 3, 3, 3, 3 - These started off really tough but then I got my form right and they were flying up. 195 x 1 - Really happy with this. Getting pretty damn close to 200#. I weighed it while it was still together on my digital scale before my evening workout and it was 194.4# so close enough. Before Supper 1a) SSB GM's 155 x 5 205 x 5 245 x 5, 5, 5 - Used last weeks 315# as a base for Prilipin. 1b) IM Hub Lifts 40 x 3/3 45 x 2/2 51.2 x 1/1 53.4 x 1/1 56.2 x 1/f Drop sets Right - 50 x 4, 40 x 8, 30 x 18 Left - 50 x 2, 40 x 10, 30 x 15 - Holy crap these drop sets pumped up my hands and arms! 2) Ab Wheel BW x15, 15 3) DU Bending - BB Cordura IM Blue x 3 6" gr8 x OUCH!! Need to get back at this too lol! 4) Reverse Bending - FBBC 1" Suede 6" gr8 x Demolished. As it should be. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 9, 2012 Author Share Posted June 9, 2012 June 8, 2012 Before Supper On my bit of a deload week and looking forward to kicking off some new programming next week to get things changed up a bit. 1a) Swiss Bar Bench Press w/Chain (36# per set) 40 x 8 130 x 5 130+1(166#) x 5 130+2(202#) x 5 130+3(238#) x 5, 5, 7 - Worked the tri's good. Really have to make sure I'm tight and tracking the bar straight. 1b) Axle Pendley Rows 123 x 8 173 x 12, 15, 15, 15, 15 2a) Thumbless Reverse Axle Curls 53 x 15, 10 2b) Tate Press 40e x 15, 15 3) DB Rows - Strapped 112.5# x 30/30 Holy crap are my arms and back pumped! My forearms were like freaking balloons baby! Quote Link to comment Share on other sites More sharing options...
GatorGrip Posted June 9, 2012 Share Posted June 9, 2012 Great stuff keep up the solid work big guy! Quote Link to comment Share on other sites More sharing options...
macaz Posted June 9, 2012 Share Posted June 9, 2012 Your bench rig is fn awesome. Can you take a close up pic of the handle part? The mass of chains is a great idea. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 12, 2012 Author Share Posted June 12, 2012 Great stuff keep up the solid work big guy! Your bench rig is fn awesome. Can you take a close up pic of the handle part? The mass of chains is a great idea. Thanks guys! I think I've got a pic on here or my blog site. I'll check. June 11, 2012 Noon First day of some new programming and getting back into the squats again. 1) Back Squat 45 x 5, 5 135 x 3 225 x 3 315 x 2 Add Belt 365 x 1 415 x 1, 1 - Not to bad. Lots in the tank to keep getting some rep records each week. Before supper 1a) SSB Squat 65 x 5 155 x 3 245 x 2 Add Belt 295 x 1 365 x 2, 2, 1 265 x 10, 8, 8, 4 - I think if I didn't hit those heavier sets I'd be doing 12-15 rep sets on these easy. 1b) Axle Rows - Squeezed the top of each one 183 x 11 x 5 - Too easy 2) SSB GM's 225 x 5, 5, 5, 3, 3 - Kept them nice and crisp 3) KB Side Bends - Monkey Grip - 2" Handled Ader 56k/124# x 10, 10, 10 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 13, 2012 Author Share Posted June 13, 2012 June 12, 2012 Before Supper I need a lot of food today! My body is reeling from the effects of yesterdays workout lol! Grippers - MMS 79# IM 1 - 5/5 112# GHP 5 - 3/3, 3/3 Right 142.6# T6 - 6 x 1 Left 130.6# IM 2.5 - 7 x 1 91.2# IM 1.5 - 50/37 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 13, 2012 Author Share Posted June 13, 2012 June 13, 2012 Noon 1a) Seated BB Shoulder Press 45 x 6, 3 95 x 3 165 x 9 x 3 1b) Full Hang Chins BW (250# w/clothes) x 4, 4, 4, 3, 3, 2, 2, 1, 1 Before Supper 1) Seated One Arm KB Presses 24kg x 15/15, 10/10, 10/10 2) Band Pulldowns - Pause Contractions Avr x 20, 20, 15, 15, 15, 15 3a) Band Pressdowns - MM x 20, 12, 10, 10 3b) Band Hammer Curls - MM x 30, 20, 15, 15 - Really zipped along with these Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 15, 2012 Author Share Posted June 15, 2012 June 14, 2012 Before Supper 1) Euro 2HP - 48mm 55 x 10 105 x 5 145 x 3 185 x 1, 6" - Dum-dum loaded it wrong 180 x 2, 2, 2, 1 200 x 4" 2) Reverse Bend - 1" Suede Ironmind Red Nail - 3h 52' Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 16, 2012 Author Share Posted June 16, 2012 June 15, 2012 Noon 1) Deadlift - CV 135 x 5 225 x 3 315 x 1 405 x 1 465 x 13 x 1 - I could've kept going but ran out of time on my lunch hour. Afternoon 1) 2-3/8" DB Rows 125# x 1/1, 2/2, 2/2, 2/2, 2/2, 2/1 Before Supper 1) Rack Pulls - Below the Knee 315 x 3 405 x 1 495 x 1 545 x 1 Add Belt 585 x 2 - Grip go sweaty and let out. That's pretty embarrassing lol! This bar is thick and has almost no knurl though so it's not too bad. Working on widening up the chest and getting the lower back flatter and tighter. 2) SSB Lunges - Forward Step 65 x 10, 10, 10, 5 - Holy crap!! I haven't done any sort of lunge in years and this sure opened my eyes to glaring weaknesses. Quads were so pumped I could only get up to 35 total reps. I need to keep at these to get 50 reps a session then get adding some weight to the bar. Way tougher than dumbbell lunges. 3) Glute Bridges BW x 15, 12, 12, 12 - My wife's going to love my apple ass after a couple months of this hahaha! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 16, 2012 Author Share Posted June 16, 2012 June 16, 2012 Afternoon 1) Bench Press 45 x 10, 10 165 x 5 245 x 3 295 x 1 315 x F - Suckage. Stuck right at the tricep transition and held it there for a second or two. Suckage. 235 x 8, 8, 6, 5, 5, 3 2) KB Row 56k Ader x 6, 6, 6, 6, 6 3a) Band Pressdowns MM x 23, 14, 12 3b) Pull-Aparts MM x 20, 15, 15 - Not much rest in these either Drug out my 1/2 100# legacy blob and got a bunch of lifts left and right. I think I'm getting a bunch of carryover from my 2-3/8" dumbbell and such. I also did 5 dimes with each hand for the hell of it. I dropped the left just short of lockout though. Just a bad setting I think. That was more just for fun than anything as it chews the hell out of my thumb webbing pinching those. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 19, 2012 Author Share Posted June 19, 2012 June 18, 2012 Noon 1) Back Squat 45 x 5, 5, 5 135 x 2 225 x 2 275 x 1 315 x 1 365 x 1 Add Belt 405 x 1 420 x 1, 1, 1 Before Supper 1a) SSB Squat 65 x 5 155 x 2 245 x 1 275 x 7 270 x 8, 8, 5 - Dropped bar 1b/2b) Axle Rows 193 x 12 x 5 2a) SSB GM's 225 x 6, 6, 6, 6, 6 3) KB Side Bends 56k Ader x 12, 12, 12 Well a few things. Chatted with Phil a bit on the squats and he was using my wrapped squat as a basis for the work sets. I'll knock the weight down a bit as per his direction to get a lot more reps in for my raw squatting. My guts haven't been so good today either. I'm pretty sure I'm dehydrated a bit if that gives you an idea without going into a lot of detail. Squats and especially the GM's were a bit treacherous. And a couple of things with the SSB squatting. First for whatever reason my IT bands were killing me. That's the first time in ages and it made it tough to do reps and have them feel good. I just couldn't hit the reps per set I wanted. Secondly is my stupidity. My belt was pinching me a bit on the last set and I let go of the bar to adjust my belt. When I did it I must've shrugged my shoulders a bit and the bar went and fell off of my back getting caught on the safety chains. The handle bit me a little on the top of my ass though to remind me not to be such a dummy. I've got a nice big welt there now. I also decided to let that terminate the SSB squats for the evening. Axle rows are still damn easy and I think I'll just add 5# a week now to keep them going really easy. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 20, 2012 Author Share Posted June 20, 2012 June 19, 2012 After Supper Grippers MMS 79# IM 1 - 5/5 112# GHP5 - 3/3, 3/3 R 142.6# T6 - 1, 1, 1 L 130.6# IM 2.5 - 1, 1, 1 91.2# IM 1.5 - 35/35 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 20, 2012 Author Share Posted June 20, 2012 June 20, 2012 6:00 Frigging AM!! 1a) Strict Standing Shoulder BB Press 45 x10 95 x 5 135 x 3 165 x 10 x 3 1b) Chins BW x 10 x 3 2) Seated 1 Arm DB Press 55 x 12, 10, 10, 10, 8 3) Pulldowns - Full Contractions 100# x 25, 20, 15, 15, 15, 10 4a) Band Pressdowns - MM x 10, 15, 15, 10 4b) Band Hammer Curls - MM x 25, 20, 15, 10 First time in a commercial gym in over three years. Errr...... I feel like I can easily keep pumping out sets on the shoulder presses. Form break or fatigue still weren't stopping me at the 30 reps. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 23, 2012 Author Share Posted June 23, 2012 June 22, 2012 6:00 Frigging AM 1) Deadlift - CV 135 x 3 225 x 2 315 x 1 405 x 1 470 x 15 x 1 - These were all very crisp and fast. Pretty happy about that considering the time. Didn't do rack pulls due to lack of time. 2) Walking DB Lunges 2 x 30#ea (60#) x 4 x 8 3) Glute Bridges BW x 15, 12, 12, 12 Looking forward to getting some workouts at home this weekend. Bench tomorrow. I'm thinking I may shuffle my squats and pulls around due to my traveling over the next bit. I'll move both my pulls and squats ahead by a day so I'll be doing squats on Sunday. At least I'll get to use my SSB and such. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 23, 2012 Author Share Posted June 23, 2012 June 23, 2012 Noonish 1a) Bench Press 45 x 5 165 x 5 245 x 3 275 x 1 295 x 1 315 x 1 240 x 7, 7, 7, 7, 7 1b) Euro 2HP 48mm 55 x 5 105 x 5 145 x 3 180 x 2, 2, 2, 3 200 x 8", 2" - Soon my sweetie, soon 180 x 3, 3 - damn near had 4 on the last set but couldn't lick it out. 2) Reverse in 1" Suede 520# O-1 DR - 3h 15' Too pooped 3a) KB Row 56k x 7, 7, 7, 7, 7 3b) L Blob Pulls 50# x a bunch 4a) Band Pressdowns MM x 25, 15, 12 4b) Bands Pullaparts MM x 20, 18, 15 Quote Link to comment Share on other sites More sharing options...
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