Jedd Johnson Posted June 24, 2012 Share Posted June 24, 2012 "Soon my sweetie. Soon" Awesome. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 24, 2012 Author Share Posted June 24, 2012 Thanks buddy! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 24, 2012 Author Share Posted June 24, 2012 June 24, 2012 Early afternoon 1) Back Squat 45 x 5, 5 135 x 3 225 x 2 315 x 1 365 x 1 390 x 7 x 1 2a) SSB Squat 275 x 5, 5, 6, 6, 5, 4, 4 2b) Axle Rows 198 x 7 x 5 3) SSB GM's 225 x 5 x 6 4) KB Side Bends 56k x 3 x 15 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 26, 2012 Author Share Posted June 26, 2012 (edited) June 26, 2012 6:00 am 1a) Strict Standing BB Shoulder Press 45 x 10 95 x 5 135 x 3 165 x 15 x 3 1b) Chins BW ~250 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 2, 2, 2 2) Seated One Arm Shoulder Press 70 x 10, 10 3) Pulldowns 110 x 20, 20, 15, 15, 15, 15 4a) Band Pushdowns MM x 15, 15, 10 4b) Band Hammers Curls MM x 20, 18, 15 Edited June 26, 2012 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 28, 2012 Author Share Posted June 28, 2012 (edited) June 28, 2012 6:00 am 1) Deadlift CV 135 x 3 225 x 3 315 x 2 405 x 1 475 x 16 x 1 - Just not enough time to keep plugging away 2) Walking DB Lunges 60# (30# ea) x 5 x 8 3) Glute Bridges BW x 5 x 12 Edited June 28, 2012 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Teemu I Posted June 29, 2012 Share Posted June 29, 2012 I want to deadlift your numbers, so I'll copy your tattoos to begin. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 29, 2012 Author Share Posted June 29, 2012 No problem buddy! Lots of fur must help too lol! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 30, 2012 Author Share Posted June 30, 2012 (edited) June 30, 2012 Noonish 1a) Bench Press 45 x 10, 10 165 x 5 245 x 3 275 x 1 295 x 1 315 x 1 245 x 5 x 7 I really worked on getting my leg drive coordinated today. Had a bit of a niggle in my medial left delt throughout as well. Paused all of my reps for long three counts on the last set as well. This pause also helped with the drive I think. 1b) Euro 2HP 48mm 55 x 2 x 10 105 x 5 145 x 3 180 x 2, 2, 2, 2, 3, 3, 3 2a) KB Row 56k x 5 x 8 2b) Legacy Blob Pulls 50# x 1/a,1/a,1/a,1/a,1/a, 3a) Band Pressdowns - MM x 15, 20, 20 - Took to big of a grip on the first set 3b) Band Pullaparts - MM x 20, 15, 20 4) 4" HSS Pinch Trainer 57.8# x 1/1 67.8 x 1/- Edited June 30, 2012 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 1, 2012 Author Share Posted July 1, 2012 (edited) July 1, 2012 Noonish 1) BB Back Squat 45 x 5, 5, 5 135 x 3 225 x 3 315 x 1 Add Belt 365 x 1 395 x 7 x 1 - Back was starting to get chewed up again. Hopefully the scab's all healed up by next week. I really concentrated on initiated the drop with getting my ass out and back and it was making a big difference. I was just basically doing what felt natural for the last while. I could've easily got over 10 reps I think but no point in turning my back to hamburger just to aggravate me for the weeks to come. 2a) SSB Squat 280 x 5 x 5 - Stopped at 5 sets. My IT band on my right leg was giving me a lot of grief. I'll see if I can roll it out after. 2b) Axle Rows 203 x 7 x 5 - Did the last two sets supersetted with the GM's. 3) SSB GM's 225 x 5 x 7 4) KB Side Bends 56k x 18, 15, 15 Edited July 1, 2012 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 4, 2012 Author Share Posted July 4, 2012 July 4, 2012 6am 1a) Strict Standing BB Shoulder Press 45 x 10 95 x 5 135 x 3 165 x 17 x 3 - Running out of time 1b) Chins BW (247#) x 16 x 3 & 2 2) Seated 1 Arm DB Press 70# x 10, 10, 7, 6, 2 3) Pulldowns 100# x 30, 20, 25, 25 4a) Band Pushdowns MM x 15, 12, 10 4b) Band Hammer Curls MM x 15, 15, 15 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 6, 2012 Author Share Posted July 6, 2012 July 6, 2012 6am Deadlifts CV 135 x 5 225 x 3 315 x 2 405 x 1 480 x 20 x 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 7, 2012 Author Share Posted July 7, 2012 July 7, 2012 Early Afternoon Well today would be what Paul Carter would call one of those minus 10 days. Shoulders were feeling Wednesdays workout a bit yet and my back and rest if my body is a bit fatigued from yesterday's pulls. Failing on what should be an easy single at 315 was a good indicator of my overall strength for the day. I ended up just hitting the required reps according to Prelipin for my 2HP and canned the kb rows after 2 sets as my back's very fatigued still from yesterday and Wednesday. 1a) Bench Press 45 x 10, 10 135 x 5 185 x 3 245 x 3 275 x 1 295 x 1 315 x F Medium Grip 250 x 6, 6, 6, 6, 6, 5 1b) Euro 2HP - 48mm 55 x 10, 10 105 x 5 145 x 3 180 x 1, 2, 2, 3 Bunch of Blobbing with my 50# legacy. Tougher than it should've been. 2) KB Rows 56k x 8, 8 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 10, 2012 Author Share Posted July 10, 2012 (edited) July 9, 2012 Well today's the kick off for month 2 under coach Phil. I wish the weather was a little more cooperative, it's stinking 40'C/104'F according to the humidex and going up. Big time suckage seeings as I'm a guy that finds 22'C getting a little hot lol. Noon 1a) Squat 45 x 5, 5 135 x 5 225 x 3 315 x 1 Belt 365 x 1 400 x 1, 1, 1 - Got started late. I was also pouring sweat just with the 45. Suckage! 1b) 2" FBBC Crusher High Row 55 x 10 80 x 5 105 x 5 130 x 3 Deadlift 140 x 1 150 x 1, 1, 1 120 x 15/15 Before Supper 1a) Pause Squat - 3 Seconds on the bottom 135 x 1, 1 225 x 1 275 x 3, 3, 3, 3, 2 - I was going for 20. I think it might be best to stick at this weight until I get my reps. Double check with Phil. My hips are coming up to fast as well. 1b) Chins BW x 3, 3, 4, 3, 3, 2 - Hard to find room on my rack for these. I may need to think up a solution. 2) SSB GM's 245 x 6, 5, 5 3) Phil's Simply Horrible Little Complex - Pushup/Situp/Lunge - 5 Minutes BW x 13 - Took it easy and steady. I'll look at pushing it in the weeks to come. The toughest part of this for me being a fat bastard is actually the transitions and not so much the actual exercises. Another thing I've been playing with is Carb Backloading and it seems to have kicked my fat loss in gear again. I'm eating a ton, plus lots of cookies, pizza and crap on my loads and I've been dropping a pound or two a week again. I think it must have something to do with my hormone regulation and such. Edited July 10, 2012 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 10, 2012 Author Share Posted July 10, 2012 (edited) July 10, 2012 Morning Giving something a little different a go. Since I'm focusing on Thick bar and pinch lately and haven't had a lot of gumption on the grippers I figured I'd give some EDT style training a go with them. A couple of things I noticed right away; my right hand is substantially stronger, especially for the TNS work and I need some more bands on the pony clamp. The last couple of reps on the last couple of sets with the left were grinders but my right was still very snappy. I'm going to keep my progress based on the weaker hand to try and even things up. I'm also matching reps per set with the pony clamp. TNS Gripper and Pony Clamp Pinches - 15 minutes 79# IM 1 & Heavily Banded Pony x 80ea Edited July 10, 2012 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 11, 2012 Author Share Posted July 11, 2012 July 11, 2012 Well here's day 1 of my overhead pressing for the month. Noon 1) BW Chins / EDT Seated BB Shoulder Press - 20 Minutes 249#/135# x 37ea - I'll add 5-10# to my press next week. 135# isn't enough effort to match my fat ass chins. Now I know Before Supper 1) Seated 1 Arm KB Press - Bells cleaned while seated 40# x 5/5 24k x 5/5 32k x 5/5 36k x 5/5 2) Curl Empty BB 45 x 40, 25, 25, 20 - Will really force my supination to open up. I'll have to look back in my log to see what I was doing with this in the winter out of interest. 3) Seated BB Shoulder Pressouts - Top of the Head 95 x 25, 20, 15, 15 Overall a very fast workout. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 14, 2012 Author Share Posted July 14, 2012 July 13, 2012 Before Supper Well this cycle is calling for some deficit pulls. Man am I ever crap at them! Lots to learn. It's really hard for me to get my shoulders over or behind the bar and to keep my back tight. Lots of work. I was table topping the lifts lots which caused me to fail a bunch at a relatively light weight. I dropped back to 405# to work on my form more. 1) 2" Deficit Pulls - CV 135 x 3, 3 225 x 2 315 x 1 405 x 1 465 x 1, f, 1, f, f, f - Very frustrating. Once I get this crap fixed it'll help my pull a lot. 405 x 1, 1, 1, 1 2) Rack Pulls - Below the knee 405 x 3 495 x 3 545 x 3 565 x 2.5 - Didn't ramp properly for the 3rd rep and I thought I pooped myself with the second. 3) Stiff Legged Deadlifts 225 x 15, 15, 5 4) One Legged Glute Bridges BW x 15, 15 Quote Link to comment Share on other sites More sharing options...
raymo Posted July 14, 2012 Share Posted July 14, 2012 That looks like quite the demanding deadlift workout, I will be watching your log to see how you progress. May the force be with you. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 14, 2012 Author Share Posted July 14, 2012 Thanks man! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 14, 2012 Author Share Posted July 14, 2012 July 14, 2012 Noonish 1a) Bench Press 45 x 10, 10 135 x 5 185 x 3 225 x 1 275 x 1 295 x 1, 1 250 x 5 x 3r 1b) Euro Pinch - 48mm 55 x 10, 10 105 x 3 145 x 3 175 x 2, 3, 2 185 x 1 195 x 1 50# Legacy Blob Pulls x a few - Left needed assistance. 2)BB Bent Rows - Worked on keeping the hips rotated 225 x 10, 10, 10 3) Laying External Shoulder Rotations 5# Plate x 25, 25 4) Red Rafter Pinch Curls 20# x 5, 5, 5 5) Reverse Bend - IM Pads 6" x 1/4" Gr8, 4H 33' Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 17, 2012 Author Share Posted July 17, 2012 July 16, 2012 Today's workout felt great for a change. I think largely because it wasn't sweltering hot but it's still very humid. The hide on my back's finally toughening up again and I didn't destroy it with the new bar tonight which is also very nice. Tough concentrating on the squat when my back was a bloody mess. Squats felt good and strong. I've got a lot more power if I go down past parallel as well. I think I get a lot more glute/hamstring activation down there. The pause squats also felt really good. Last week they were damn near killing me and tonight they were feeling great. Gail joined me tonight for the Simply Horrible complex. She's pretty sore from it but I might see if she'd like to do it 2-3 times a week for this first bit to build up some general strength. I think she'll really like it Noon 1a) Back Squat 45 x 5, 5 135 x 3 225 x 2 315 x 1 Belt 365 x 1 405 x 1, 1, 1 - Felt nice and easy. I'm running out of time by here but I think the gains will come good without killing myself right now on these. My enthusiasm was definitely up to go get some more squatting before supper by how these felt. 1b) 2" Crusher High Row - 55 x 5, 80 x 5, 105 x 3, 130 x 3 Deads - 140 x 1, 150 x 1, 1, 1 - Easily add weight next week Deads - 120 x 20 - All TnG Before Supper 1a) Back Squat - 3 Second Pause 135 x 3, 3 225 x 1 275 x 4 x 5r 1b) Chins BW x 7 x 3r 2) SSB GM's 245 x 3 x 6r - I think my neck is going to grow a bunch holding that stinking bar back lol! 3) Simply Horrible Complex (Pushup/Situp/Lunges) - 5 Min. BW x 18 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 17, 2012 Author Share Posted July 17, 2012 (edited) July 17, 2012 Noonish EDT - TNS Gripper and Pony Clamp Pinches - 15 minutes 79# IM 1 & Heavily Banded Pony x 94ea Edited July 17, 2012 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 18, 2012 Author Share Posted July 18, 2012 July 18, 2012 Noon 1) EDT Chins (250#) and Seated BB Shoulder Press (145#) - 20 Minutes 41 reps of each. I'll add another 5# to the press. I need a proper chin set-up. My arm's getting beat up hitting crap on the sides. Before Supper 1) Seated One Arm KB Press 24k x 3 32k x 3 36k x 5, 5 - Tried a couple with 90# after the first set but it was a bit to much. 2) Poundstone Curls - 100 reps with an empty bar (45#) 3) Seated Overhead BB Pressouts - Top of head 95 x 25, 20, 15, 16 - Really reinforces getting the elbows out in front to get the most efficient drive. Overall a very fast workout. The noon session takes about 25 minutes with warmups and the second one takes less than 30 minutes. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 21, 2012 Author Share Posted July 21, 2012 July 20, 2011 Well I felt like I was getting better with the deficit pulls today. Checking back on the video I was getting my shoulders over the bar and higher than my hips. Man is it ever a tight position to get in lol. I cut the workout short and didn't get my glute bridges in as I was late for prior commitments. Noon 1) Deficit Pulls - CV 135 x 2 225 x 2 315 x 1 405 x 1, 1, 1, 1 455 x 1 - I'll start moving up in weight next week. Before Supper 1) Rack Pulls - Just above the kneecap 405 x 3 495 x 3 545 x 3 585 x 3 635 x 3 Add Belt 655 x 3 675 x 3 695 x 2.5 2) Stiff Legged Deads - Stood on Plates for a Good Stretch 225 x 18, 17 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 21, 2012 Author Share Posted July 21, 2012 July 21, 2012 Noonish Worked on having some good and tight paused benches today. 1a) Bench Press 45 x a bunch 135 x 5 185 x 3 225 x 3 Started pause benches 275 x 1 295 x 1, 1 Paused reps 255 x 5 x 3r 1b) Grip Work Euro 2HP 48mm 55 x a bunch 105 x 5 145 x 3 175 x 2 185 x 1 190 x 2" 185 x 4" - Just too humid 50# L Blob x 2 assisted lifts - humid One Hand Pinch - 2 x 4 pinch bar 63# x 8/7, 8/7, 8/8 2a) BB Row 225 x 12, 10, 10 2b) Plate Ext Shoulder Rotations 5# x 35, 25 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 23, 2012 Author Share Posted July 23, 2012 A couple vids from Friday and Saturday. Me starting to learn paused benching and doing some rack pulls above the knee caps with 695. Quote Link to comment Share on other sites More sharing options...
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