GatorGrip Posted July 24, 2012 Share Posted July 24, 2012 STRONG pulls - your beginning to be a beast my friend! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 24, 2012 Author Share Posted July 24, 2012 STRONG pulls - your beginning to be a beast my friend! Thank you buddy! Much appreciated but I've got a ways to go yet July 23, 2012 Just after lunch 1a) Back Squat 45 x 5, 5 135 x 3 225 x 2 315 x 1 Add Belt 365 x 1 410 x 1, 1, 1, 1 1b) 2" FBBC Crusher High Row 55 x 10 80 x 5 105 x 5 Dead 130 x 1 140 x 1 155 x 1, 1, 1 - A little to much to dominate with my left 152.5 x 1 120 x 25/25 - Great rep PR's! TnG with 2 resets on the right and about 4 on the left. 2a) Back Squat - Paused 280 x 5, 5, 5, 5 2b) Chins BW (~254#) x 3, 3, 3, 2 2c) 45# Hub Rows x a bunch 3) SSB GM's 245 x 7, 8, 8 - The last 2 sets I opened my stance from my pull stance to how I squat. Reversed a 6" x 1/4" gr8 in IM pads to 38' x 4h 4) Simply Horrible - 5 minutes (pushup/situp/lunges) x 17 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 25, 2012 Author Share Posted July 25, 2012 July 25, 2012 After Lunch Well I found the right weight for the EDT pressing, well maybe a tad to much. My last rep was a fail that I had to dump on the ground. I'm guessing that since I only used 25's as the largest weight on the bar that it gave me a lot more room to maneuver to do my chins better as they were relatively unobstructed. It was the pressing this time that governed the pace. This was also the first time that I got to do this workout all in one shot and it took approximately an hour. Holy crap my delts were pumped! On the pressouts I went for minimal rest between sets and kinda shot my wad on the first set so the subsequent ones didn't quite match up rep wise. She's all good work though. 1) EDT Chins / Seated BB Shoulder Press - 20min (~249/150) x 42 2) Seated One Arm KB Press 36k x 7, 6, 4 3) Poundstone Empty BB Curls 45 x 50, 20, 20, 10 4) Seated BB Pressouts 95 x 29, 15, 15, 15 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 26, 2012 Author Share Posted July 26, 2012 July 26, 2011 Morning EDT TNS Gripper / Pony Clamp Pinches - 15 min 79# IM 1 / Banded Pony x 95 I've got to get my ass in gear more during the first ten or so sets to smoke these numbers next time. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 27, 2012 Author Share Posted July 27, 2012 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 27, 2012 Author Share Posted July 27, 2012 (edited) July 27, 2012 After Lunch Well the deficit pulls are starting to come, slowly but surely. I worked up to a couple of singles at 465 and called it while the form was still half decent. Today I did the rack pulls mid shin (well a tad above at 14.25") with the pins set at the bottom hole and me standing on plates and a heavy rubber mat. These suckers were dead! Pulls were definitely harder than what they would've been off of the ground. I tried to keep my shins fairly perpendicular to the floor to minimize the quads and get more out of my hip hinging. I didn't bother putting on the belt on these and continuing as I felt like I got enough work in. 1) Deficit Pulls - 2" 135 x 2 225 x 2 315 x 1 405 x 1 425 x 1, 1 445 x 1 465 x 1, 1 2) Rack Pulls - 14.25" to bar centre 405 x 3 455 x 3 495 x 3 3) SL Deadlift 225 x 18, 15, 2 4) Single Leg Glute Bridge BW x 10, 10, 10 Edited July 27, 2012 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 28, 2012 Author Share Posted July 28, 2012 July 28, 2012 After Lunch 1a) Bench Press - All paused from 185# on 45 x a bunch 135 x 5 185 x 3 225 x 1 275 x 1 295 x 1, 1 260 x 5 x 3r 1b) Static Pinching Climber Style 2HP 75 x 10 100 x 5 125 x 3 150 x 1 175 x 1 185 x 1, 1 195 x a hop 2x4 1HP 63 x 5 x 8r 2a) BB Rows - Very Controlled 225 x 12, 12, 10 - Great lat pump 2b) Lying External Shoulder Rotations 5# x 35, 30 2c) Homemade TTK - Very slow and controlled reps 10# x 10, 4 5# x 25 - I'll use 7.5# next time. I want to stay at around the 25 rep area for these. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 28, 2012 Author Share Posted July 28, 2012 Quote Link to comment Share on other sites More sharing options...
Geralt Posted July 29, 2012 Share Posted July 29, 2012 nice work! And you sure have a s..tload off pinchtools haha! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 29, 2012 Author Share Posted July 29, 2012 (edited) nice work! And you sure have a s..tload off pinchtools haha! Thanks buddy! Ya it's pretty easy to collect and build a good sized selection Edited July 29, 2012 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 30, 2012 Author Share Posted July 30, 2012 July 30, 2012 Afternoon 1a) Back Squat 45 x 5, 5 135 x 3 225 x 2 315 x 1 Add Belt 365 x 1 415 x 1, 1, 1, 1 1b) FBBC 2" Crusher High Row 55 x 10 80 x 5 105 x 3 Deads 130 x 1 140 x 1 152.5 x 1, 1, 1, 1 120 x 25/20 2a) Back Pause Squats 290 x 5 x 4r 2b) Chins BW x 4 x 2r - Frustrating banging my arms on the plates 2c) Climber Curls - Extensors 10# x 3 x 20r 3) SSB GM's - Squat Stance 245 x 8, 8, 10 4) Simply Horrible Complex (Pushup/Situp/Lunges) - 5 Minutes - 20 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 2, 2012 Author Share Posted August 2, 2012 (edited) August 1, 2012 Afternoon Well it was a pretty good workout today. I did some band pull aparts and dislocates to help warm up my shoulders as my medial head on the left delt has been niggled for a bit. That little warm up helped a lot. I did the EDT a tad different this time keeping my initial reps down but going for more sets, hitting one set on approximately every minute. Keeps me pretty busy for 20 minutes lol. The one armed kettlebell presses felt good too although I wasn't quite in a nice, tight groove on my first set with the left. The Poundstone curls are also feeling good. Man, four weeks ago my biceps killed me for probably four days, now it's no problem. The pressouts also felt good and give a guy a good pump. 1) EDT Chins/Seated Barbell Shoulder Press 254#/150# x 44 - Last time was 42 so a 5% increase 2) Seated One Armed KB Press 36k x 10/7, 8/8, 6/6 3) BB Poundstone Curl 45 x 55, 25, 20 - Happy I'm down to 3 sets now to hit 100 reps 4) Seated BB Pressouts 95 x 30, 23, 17, 15 Edited August 2, 2012 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 3, 2012 Author Share Posted August 3, 2012 August 3, 2012 Afternoon Still doing form work on my deficits which is far from perfect yet. I've come across one thing that's made a huge difference today and that's widening out my grip. I've decided as well that I've probably got to widen it out a bit more. I've finally figured out what gives me that little bit of a counter clockwise twist halfway up. It's my left elbow/lower bicep grazing my leg. I also figure that when I've got to do these glute bridges I'll wear my NB Minimus shoes. No slipping around makes a lot stronger of a movement. For my SLDL I really worked on squeezing out every bit of hamstring/glute activation that I could. I know my low back and legs will feel this tomorrow. 1) Deficit Pulls - CV - Bar CL at 7" 135 x 2 225 x 2 315 x 1 405 x 1 425 x 1 445 x 1 465 x 1 Added Belt 480 x F - I think the belt buggers me up on these so I took it off again. 475 x 1 480 x 1, F - Just lost my aggression to pull 2) Rack Pulls - Midshin - Bar CL at 14" 405 x 3 495 x 3, 3, 2 3) SL Deadlift 225 x 15, 15, 10 4) Single Leg Glute Bridges - Back on the Bench BW x 15, 10, 5 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 4, 2012 Author Share Posted August 4, 2012 August 4, 2012 Noonish Well today was the last workout of my second month with Phil. It's been fun and interesting so far so I'm pretty interested in seeing where we keep going from here. My left delt is still a little niggled but after I warm up it's fine. I started running up with the 2HP but 175 was feeling heavy and my tendon in my right middle finger hasn't felt the best for a couple of weeks so I decided to put a little focus on the flexors and extensors instead of the pinching. I'd also left grippers alone this week because of that as well. 1a) Bench Press - All paused past 185# 45 x 2 x a bunch 135 x 5 185 x 3 225 x 1 275 x 1 295 x 1, 1 265 x 5 x 3r 1b) Grip Work Climber 2HP 75 x 10 100 x 5 125 x 3 150 x 1 175 x 1, 1 2-3/8" Offset DB Wrist Curls - Doc Style 65 x 8, 8, 7, 7 Climber Curl Extensor Curls 10 x 20, 20, 20 2a) BB Rows - Slow & Strict 225 x 12, 12, 11 2b) Lying External Shoulder Rotations 5# x 40, 30 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 6, 2012 Author Share Posted August 6, 2012 August 6, 2012 Noonish This week's going to be a bit of a deload. As per Phil's directions I'll hit a few singles and no assistance. I also bumped up my repping weight on the 2" Crusher substantially to stay away from those 25-30 rep sets and get back down to working 10-20 again. I also hit 2 sets this time to give myself a bit more time under tension. I may do 3 sets in the future but we'll see how she goes. My right definitely dominates the 155# with a significant hold at the top. I'm also thinking of throwing some sledge levering back into the routine. 1a) Back Squat 2-3 good long stretches to work at getting the bar into proper position. I've done this for the last month or so and it makes a huge difference. I'll just grab the bar with my squatting grip and relax forward as much as possible. When I'm done I could put the bar probably 6" lower and at least a few inches back from where I normally rack it on my back. 45 x 5, 5 135 x 3 225 x 2 315 x 1 Add Belt 365 x 1 405 x 1 420 x 1, 1, 1, 1 1b) FBBC 2" Crusher High Pulls 55 x 5 80 x 5 105 x 3 Deads 130 x 1 140 x 1 150 x 1 155 x 1, 1, 1 130 x 10, 10 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 8, 2012 Author Share Posted August 8, 2012 August 8, 2012 Noon Deloading shoulders today so I just did three sets of five. I'm also kick starting my blobbing again with Dan's programming. 1a) Chins BW (250) x 3 x 5r 1b) Seated BB Shoulder Press 45 x 10 95 x 5 150 x 3 x 5r 2) Blobbing - Stayed at the minimum to leave myself progression 2.1) Hand to hand tosses - 25# x 2 sets x a bunch 2.2) Goal Attempts - 50# York Blob x 2 attempts 2.3) Iso's - 50# York Blob x 3 2.4) Drags - 50# York Blob x 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 9, 2012 Author Share Posted August 9, 2012 August 9, 2012 Well I decided to get back to some sledge levering today. I tried to get back to it once last year and it was just as sucky. It's weird, back in 09-10 I could lever my 16# sledge down nice for reps and got a bad 20+ lever (lifted my elbow) at the CGC in May 2010. My best reverse bend at this time was a gr5 bolt which was tough. For the past year I've been able to reverse IronMind Red Nail and levering a 12# hammer is tough. Bending is bending. Sledge levering is sledge levering. As far as I'm concerned there is little to no carryover. I'll have to go through my book for 09 and see how I worked my levering in back then. Today the right felt good but there was a little click in the wrist on the way up. My left is considerably weaker and unstable. 1) Levering to the forehead 6# @ 30" x 5 8# @ 32" x 5 Right 12# @ 32" x 4 x 1r Left 12# @ 30" x 4 x 1r 8# @ 32" x 2 x 5r 2) Rear Weaver Lifts - Dynamic/Flexion 8# @ 32" x 2 x 3r 3) Coin/Front Raises - Waist Height 8# @ 24" x 3, 1 8# @ 20" x 3, 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 10, 2012 Author Share Posted August 10, 2012 (edited) August 10, 2012 Noon Today these felt the best that they have all month. Learning and learning. I worked up to 455 with a double overhand grip than switched to a hook grip for the last two at 480. The plates give me about 2" of deficit to pull from. 405, 455, 480, 480. This was my deload day so I only hit a couple of singles, plus it was time to get back to work but these felt great. I could've easily kept going or added weight. 1) 2" Deficit Pulls - CV Double Overhand 135 x 2 225 x 2 315 x 2 405 x 1 455 x 1 Hook Grip 480 x 1, 1 Edited August 10, 2012 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 11, 2012 Author Share Posted August 11, 2012 August 11, 2012 Noon 1a) Bench Press - All with a long pause after 185# 45 x 10 135 x 5 185 x 3 225 x 1 275 x 1 295 x 1, 1, 1 1b) Climber 2HP 75 x 5 100 x 3 125 x 1 150 x 1 175 x 1 185 x 1, 1 - Second one slipped at the top. I think for sure now I pull more on my Euro type apparatus. 2) 2 x 4 1HP 67 x 8/8, 6/6, 5/4 3) 2" V-Bar - First time since Aaron's comp. 115 x 1 160 x 1 185 x 1 195 x 1/hop 200 x F Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 13, 2012 Author Share Posted August 13, 2012 Second shoe in probably a year or better I've tried. Figured I'd give it a boo while the BBQ was warming up. DC0 in 1" Quote Link to comment Share on other sites More sharing options...
macaz Posted August 13, 2012 Share Posted August 13, 2012 Great bending! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 13, 2012 Author Share Posted August 13, 2012 Great bending! Thanks buddy! The steel WILL bend to the belly hahaha! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 13, 2012 Author Share Posted August 13, 2012 (edited) August 13, 2012 Noonish Well today kicks off my 6 week peaking cycle that Phil laid out for me so I'm pretty stoked. I'm also going to do a 6 week peaking cycle for Laine Snooks Rolling Thunder program so today I found my max and I won't work around there again until I test again. I also did a couple of things that put a little smile on my face; repped 405 by 3 on the squat (I think if I had a gun to my head maybe I could've gotten 5) and did all of my singles with 405 as paused squats. I'm not sure if it's what Phil had intended but I did them as they felt good and now I can say that, yep, I can do them. My bottom strength is definitely coming up. 1a) Squats 45 x 5 135 x 3 225 x 2 315 x 1 Add Belt 365 x 1 405 x 3 Pause Squat 405 x 1, 1, 1, 1 1b) Rolling Thunder 54 x 5 79 x 5 104 x 3 129 x 1 139 x 1 149 x 1 159 x 1/f 169 x Popped out near lockout/-, f/- 109 x 10, 10, 10 2a) SSB GM's 265 x 5, 5, 5 2b) Homemade TTK - Slow controlled reps. Did not bottom or top out. 7.5 x 8, 8, 8 Edited August 13, 2012 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 13, 2012 Author Share Posted August 13, 2012 (edited) And the 405 x 3 Edited August 13, 2012 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 13, 2012 Author Share Posted August 13, 2012 Quote Link to comment Share on other sites More sharing options...
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