Shoggoth Posted April 20, 2018 Author Share Posted April 20, 2018 April 20, 2018 Afternoon Week 3 Squat WU to 205k x 3 - easy. Could’ve gotten 5+ so I should be in the 525# plus range Speed Squat 130k x 8 x 2r - 30s rests Swing x 20r/Sit-ups x 10r x 5 rounds 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 21, 2018 Share Posted April 21, 2018 Your squat has climbed right back up there! Nice. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 21, 2018 Author Share Posted April 21, 2018 1 hour ago, EricMilfeld said: Your squat has climbed right back up there! Nice. Only thing that responds well for me. Getting fat again helps too haha! 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 21, 2018 Share Posted April 21, 2018 39 minutes ago, Shoggoth said: Only thing that responds well for me. Getting fat again helps too haha! Same. Lol. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 23, 2018 Author Share Posted April 23, 2018 April 23, 2018 Afternoon Week 4 Bench Press WU to 134k x 5 x 1r - long pauses EZ Skull crushers WU to 35.5k x 2 x 20r BB Row 185 x 15/15/15/5 C2 x 1,250m Between stuff - just playing Moontop to 15.95k x 1 Hornetop to 55.95k x 1 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 24, 2018 Author Share Posted April 24, 2018 (edited) April 24, 2018 Afternoon Week 4 Deadlift WU to 405 x 5 x 5r SLDL 225 x 8/8/7/7 (30r) Side Bend 90 x 5 x 10r (50r) Elliptical x 15 min Edited April 24, 2018 by Shoggoth 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 26, 2018 Author Share Posted April 26, 2018 April 26, 2018 Afternoon Week 4 Standing Press WU to 170 x 3 x 10r - Strict Pullovers 60 x 2 x 25r Pulldowns 150 x 15/15/10-5 Dips (273.2) x 10/10/10/7/7/6 Naut Curl 70 x 20/20/10 C2 100m sprint/100m slow x 6 rounds 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 30, 2018 Author Share Posted April 30, 2018 Went and did a few hours of throwing yesterday. First session of the year HWFD, LWFD, and LH. April 30, 2018 Before Supper Squat WU to 192.5k x 3 x 3r 125k x 10r Camber GM 85k x 2 x 15r Swings 30s/30s x 7 rounds 24k x 20/18/18/18/16/16/18 (124r) fuarkk! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 2, 2018 Author Share Posted May 2, 2018 (edited) May 1, 2018 Before Supper Block 1 NG Chins - Dead Hang/Chin Over Bar (272.4) x 4/4/4/3/3/3/2/2/2 Bench Press WU to 100k x 4 x 10r BB Row 225 x 4 x 8r SS Bench Press 120k x 4 x 8r Ball Slam x 100r Band Pressdowns x 100r Edited May 2, 2018 by Shoggoth 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 4, 2018 Author Share Posted May 4, 2018 May 3, 2018 Before Supper Deadlift WU to 495 x 1, 470 x 1 Done. Something went in my low back again. Going to try and rehab with a bunch of light band GM’s. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 5, 2018 Author Share Posted May 5, 2018 May 5, 2018 Afternoon Back is niggled. Doing tons of body weight GM’s and squats the past few days. If my back wasn’t gimped I wanted to do log clean and presses or at least would’ve did some push press to get the weight up. Wanted to start up spoto pressing again as well but I don’t think my back will like the bench today either. BB Strict Press WU to 190 x 5 x 5r CS Row 200 x 3 x 10r Dip (269.8) x 3 x 10r Leg Raises x 3 x 10r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 7, 2018 Author Share Posted May 7, 2018 May 7, 2018 Before Supper Taking a reset week. I was tempted to use a box for my squats to cut my depth a bit due to my back but the warm ups felt good going deep so I just free squatted. Better stretch and rehab anyways. Squat WU to 135k x 5 x 10r 45’ Back Ext x 3 x 15r Standing Band Crunch x 3 x 15r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 8, 2018 Author Share Posted May 8, 2018 May 8, 2018 Afternoon Looking back through my books and my best bench progress was through following RBBP. Starting with a nice and low bench because I got zero sleep the past two nights plus I’m weak as hell too. Neutral Grip Chins (269.8) x 4/4/4/4/3/3/3/2/2 (29r) Bench Press WU to 140k x 1 112.5k x 5 x 5r DB Skullcrushers 40e x 3 x 10r DB Hammer Curl 40e x 3 x 10r DB Rear Laterals 25e x 3 x 10r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 10, 2018 Author Share Posted May 10, 2018 May 10, 2018 Afternoon Incorporating some Behemoth programming for my pull days. I’ll leave the deads alone as that’s what typically aggravated me. Besides this program has none anyways. Good time to learn how to have proficient movement patterns for the weightlifting stuff. Hang Clean WU to 165 x 3 x 5r Front Squat WU to 85k x 3 x 12r - sweaty Step Ups @15” 273.6# x 3 x 8r Backwards Stairs (10 rises) 2x24k x 3 trips Lunges 273.6# x 3 x 12r Ball Slams 8k x 3 x 15r 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 12, 2018 Author Share Posted May 12, 2018 May 11, 2018 Before Supper Block 3 BB Strict Press WU to 170 x 11/10/10 - wanted 12’s but it wasn’t there today. Little bit of pp on the last set as well. CS Row 210 x 3 x 12r Dip (273.8) x 3 x 12r Upright Row 85 x 3 x 12r Crunch x 3 x 12r Rope x playing. Sure kicks up a lot of dust in the basement 1 Quote Link to comment Share on other sites More sharing options...
Geralt Posted May 14, 2018 Share Posted May 14, 2018 On 5/12/2018 at 3:35 AM, Shoggoth said: BB Strict Press WU to 170 x 11/10/10 - wanted 12’s but it wasn’t there today. Little bit of pp on the last set as well. Intensity right there. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 14, 2018 Author Share Posted May 14, 2018 9 minutes ago, Geralt said: Intensity right there. I wanted a lot more though haha Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 15, 2018 Author Share Posted May 15, 2018 May 14, 2018 Afternoon Week 2 behemoth Hang Clean WU to 170 x 3 x 5r Squat WU to 135k x 3 x 12r - I hate reps... RDL 185 x 3 x 12r GHR BW x 3 x 12r 45’ Hyper BW x 3 x 12r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 16, 2018 Author Share Posted May 16, 2018 May 15, 2018 Before Supper Week 2 RBBP Bench Press WU to 117.5k x 6 x 4r During WU - NG Chins (269.8) x 4/4/4/3/3 - velocity dipped During Worksets - BB Row 185 x 4 x 12r DB Skullcrushers 40e x 3 x 12r DB Hammer Curls 40e x 3 x 12r Facepulls M x 3 x 15r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 19, 2018 Author Share Posted May 19, 2018 May 18, 2018 Before Supper Week 2 Behemoth Hang Clean WU to 175 x 3 x 5r Front Squat WU to 87k x 3 x 12r 15” Step-ups +40 x 3 x 8r Sissy Squat BW x 3 x 8r Lunges +50 x 3 x 12r Ball Slam 8k x 3 x 15r 3 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted May 19, 2018 Share Posted May 19, 2018 You’re really strong on those hang cleans! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 19, 2018 Author Share Posted May 19, 2018 3 hours ago, EricMilfeld said: You’re really strong on those hang cleans! Really? I’m feeling really poor at them but then again I’m only comparing myself to the internet guys that actually do them. I want to get in the 300 range. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 20, 2018 Author Share Posted May 20, 2018 May 19, 2018 Before Supper 8” Logbar C+P Short Cycle 155 x 3 x 5r 175 x 5r 185 x 3r 195 x 3r 165 x 3 x 8r 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted May 22, 2018 Share Posted May 22, 2018 On 5/19/2018 at 8:24 AM, Shoggoth said: Really? I’m feeling really poor at them but then again I’m only comparing myself to the internet guys that actually do them. I want to get in the 300 range. Oh, oops. I was thinking kilos. I was wondering how you could be so freakishly disproportionate on one lift. But no offense! I’ve always been weak at cleans, so I was super impressed. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 22, 2018 Author Share Posted May 22, 2018 22 minutes ago, EricMilfeld said: Oh, oops. I was thinking kilos. I was wondering how you could be so freakishly disproportionate on one lift. But no offense! I’ve always been weak at cleans, so I was super impressed. I’d be doing something else if I could do hang cleans with 175 kilos for reps haha! 1 Quote Link to comment Share on other sites More sharing options...
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