Shoggoth Posted August 26, 2018 Author Share Posted August 26, 2018 August 25, 2018 Before Supper Week 6. Didn’t go for my ruck today. Still too smoky and irritating me. Just keeping the pressing to Hepburn’s base program. Everything’s progressing good so no point putting in additional volume yet. Also made breakfast for supper. Haven’t had that in ages. Strict Press wu to 190 x 3 x 2r, 5 x 3r 135 x 7/8/8 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 28, 2018 Author Share Posted August 28, 2018 (edited) Treks from the the last two days. Edited August 28, 2018 by Shoggoth 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 28, 2018 Author Share Posted August 28, 2018 August 28, 2018 Afternoon Week 7 Bench Press wu to 122.5k x 3 x 5r Inch Trainer DB Row 102.5 x 3 x 1/2/3 CG Bench 90k x 7/8/8 Laterals 35e x 7/8/8 DB Curl 40e x 7/8/8 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 29, 2018 Author Share Posted August 29, 2018 Same trail as Sunday done quicker, further, and with a better average heart rate. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 30, 2018 Author Share Posted August 30, 2018 August 30, 2018 Afternoon Week 7. First time doing front squats in quite a while. Feeling good! Front Squat 90/110/120/130/140/150k x 2r, 160k x 1 (failed second, first squat stapling in a couple of years at least) Inch Trainer DB Row 105 x 3 x 1/2/3r Deadlift w/Chains wu to 390(465) x 3 x 2r Step-ups 48k x 7/8/8 Standing Band Crunches x 12/12/12 Seated Band Leg Curls x 42/38 - jelly 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 31, 2018 Share Posted August 31, 2018 Fronts really have a way of all the sudden just wanting to meet the floor!! I've grown fond of them lately though 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 31, 2018 Author Share Posted August 31, 2018 35 minutes ago, MattM said: Fronts really have a way of all the sudden just wanting to meet the floor!! I've grown fond of them lately though You’re at that 500# range right? Do you just program lower rep ranges? I get choked out doing too many. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 1, 2018 Author Share Posted September 1, 2018 August 31, 2018 Afternoon Week 7 Two more weeks. Snow will be flying by the time I get halfway into another cycle. I think I’ll test my my 1RM strict and PP at the end of this. Strict Press on every 120s wu to 190 x 2 x 2r, 6 x 3r 135 x 3 x 8r Inverted Row 5 x 5r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 2, 2018 Author Share Posted September 2, 2018 Wore my old combat boots that I don’t think I’ve had on for at least 10 years. Hurt my feet and soleus so I stopped a couple of timed and wasn’t pushing the pace. I used to wear these boots daily. Not used to them anymore. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 4, 2018 Author Share Posted September 4, 2018 September 3, 2018 Week 8 I haven’t touched the comp implements in months and figured I’d best see what kinds of weights I should be shooting for this weekend at the comp. Nothing to failure, just good singles. That moontop..... I was going to do everything between squats but the grandgoober sidelined my main workout so I’ll have to push everything a day. Gold Bar 2” Crusher Moontop Silver Bullet Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 5, 2018 Author Share Posted September 5, 2018 (edited) September 5, 2018 Before Supper Week 8 Bench Press wu to 126k x 4 x 4r 2” Crusher High Pulls 120 x 8 x 3r CG Bench Press 90k x 3 x 8r Laterals 35e x 3 x 8r DB Curl 40e x 3 x 8r Edited September 5, 2018 by Shoggoth Wrote wrong reps on bench 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 6, 2018 Author Share Posted September 6, 2018 Another trek this morning. Might go on another one in a bit. 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 7, 2018 Share Posted September 7, 2018 On 8/31/2018 at 1:28 PM, Shoggoth said: You’re at that 500# range right? Do you just program lower rep ranges? I get choked out doing too many. I really don't do any more than 8 reps for any reason, now I stick to doubles triples mostly! my fav weekly progression for them is: 50-75% over 8 equal sets of 2 60-75% over 9 equal sets of 2 in a pyramid 65-80% over 13 equal sets of 2 in a pyramid heavy double or triple 80% x 4 sets of 3 chip that heavy double or triple, or even do a max Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 7, 2018 Author Share Posted September 7, 2018 2 hours ago, MattM said: I really don't do any more than 8 reps for any reason, now I stick to doubles triples mostly! my fav weekly progression for them is: 50-75% over 8 equal sets of 2 60-75% over 9 equal sets of 2 in a pyramid 65-80% over 13 equal sets of 2 in a pyramid heavy double or triple 80% x 4 sets of 3 chip that heavy double or triple, or even do a max Are you working up to just a single set of doubles? Say for week 3: 65x2x2, 67.5x2, 70x2, 72.5x2, 75x2, 77.5x2, 80x2 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 7, 2018 Share Posted September 7, 2018 1 hour ago, Shoggoth said: Are you working up to just a single set of doubles? Say for week 3: 65x2x2, 67.5x2, 70x2, 72.5x2, 75x2, 77.5x2, 80x2 Yep! Then I work back down the same way for a total of 13 sets that week , the top percentage is the peak set. Here's what the percentages would be 65x2, 67.5x2, 70x2, 72.5x2, 75x2, 77.5x2, 80x2, 77.5x2, 75x2, 72.5x2, 70x2, 67.5x2, 65x2 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 7, 2018 Author Share Posted September 7, 2018 1 minute ago, MattM said: Yep! Then I work back down the same way for a total of 13 sets that week , the top percentage is the peak set. Here's what the percentages would be 65x2, 67.5x2, 70x2, 72.5x2, 75x2, 77.5x2, 80x2, 77.5x2, 75x2, 72.5x2, 70x2, 67.5x2, 65x2 Excellent! Never used pyramid down sets much in the past. When I’ve been using front squats more in the past it was usually working up to a good double or single. Never really watched the percentages with them. I’ll give this a go today before deadlifting. Danke! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 8, 2018 Author Share Posted September 8, 2018 September 7, 2018 Before Supper Week 8. Going to start with Matt Mueller’s front squat programming. Front Squat wu to 85k/102.5k/110k/120k/127.5k/120k/110k/102.5k x 2 Just change the plate and go Deadlift wu to 455/495/515/525 x 1 - was going for a triple but I got swung out front on the second rep and called it good enough Walked around some of the bike path in town to get my 10,000 steps in. Sucks that Gail with her stubby legs gets 20-30% more steps in over the same distance. 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 9, 2018 Author Share Posted September 9, 2018 September 8, 2018 Before Supper Week 8. Short and sweet. Cross-Canada Grip Challenge tomorrow. Strict Press wu to 190 x 2, 7 x 3r 140 x 3 x 7r Quote Link to comment Share on other sites More sharing options...
MattM Posted September 10, 2018 Share Posted September 10, 2018 How did you like the front squat pyramid? Plenty of volume and it doesn't kill you I really like the app you use for your hikes- is it free? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 11, 2018 Author Share Posted September 11, 2018 7 hours ago, MattM said: How did you like the front squat pyramid? Plenty of volume and it doesn't kill you I really like the app you use for your hikes- is it free? So far so good. Not much need for any rests yet with it. The app is for my Fitbit. I use a Charge2 that links to my phones gps. Here was tonight’s walk. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 11, 2018 Author Share Posted September 11, 2018 September 11, 2018 Morning Week 1. Trying the bowtie today. No belt or sleeves until around 180k in the cycle. Squat wu to 130k x 6 x 5r DO Axle Sumo Deadlifts wu to 303 x 1 213 x 3 x 6r I’ll lead off with 273 x 8 x 2r next week. GHR BW x 3 x 10r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 12, 2018 Author Share Posted September 12, 2018 September 12, 2018 Before Supper Week 9 Bench Press wu to 133.75k x 2/2/2/2/3 2” DB Row 86e x 5 x 8r CG Bench 97.5k x 6/6/6 Laterals 35e x 7/7/7 Hammer Curl 40e x 7/7/7 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 13, 2018 Author Share Posted September 13, 2018 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 13, 2018 Author Share Posted September 13, 2018 Trying out my new pack today. 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted September 13, 2018 Share Posted September 13, 2018 (edited) 24 minutes ago, Shoggoth said: Trying out my new pack today. Beautiful lake picture. I wanna dive in! Edited September 13, 2018 by EricMilfeld Quote Link to comment Share on other sites More sharing options...
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