Shoggoth Posted July 24, 2018 Author Share Posted July 24, 2018 July 23, 2018 Before Supper Week 2. I’ll slow cook some Hepburn squatting too. Squat WU to 180k x 7 x 2, 3r 144k x 6/6/7 Inch Trainer Rows between Squat sets 92.5 x 6 x 5r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 25, 2018 Author Share Posted July 25, 2018 July 24, 2018 Before Supper Week 2. More RBBP Bench Press WU to 120k x 6 x 4r Angle Chins -LT Band x 5 x 5r Pullaparts x 5 x 26r CG Bench 90k x 3 x 6r DB Laterals 35e x 3 x 6r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 27, 2018 Author Share Posted July 27, 2018 July 26, 2018 Before Supper Week 2 Speed Deads wu to 335 +75# chain x 3 x 2r Inch Trainer DB Row 92.5 x 3 x 8r RDL 75k x 3 x12r Step-ups 48k x 6/6/7 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 28, 2018 Author Share Posted July 28, 2018 July 27, 2018 Before Supper Week 2. More fat. More strict. Strict Press wu to 190 x 7 x 2, 3r 135 x 6/6/7 Neutral Grip Pull-ups 7 x 2, 3r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 31, 2018 Author Share Posted July 31, 2018 July 30, 2018 Before Supper Week 3 Squat WU to 180k x 6 x 2r, 2 x 3r 144k x 6/7/7 Inch Trainer Row 92.5 x 6 x 6r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 1, 2018 Author Share Posted August 1, 2018 July 31, 2018 After supper Week 3. I hate lifting after supper. Bloated and lazy. Bench Press wu to 122.5k x 5 x 3r Pullaparts x 5 x 27r CG Bench 90k x 6/6/7 DB Laterals 35e x 6/6/7 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 2, 2018 Author Share Posted August 2, 2018 August 2, 2018 Week 3 Noon Speed Deads w/75# chain WU to 385(460) x 3 x 2r Inch DB Trainer Rows 92.5 x 8/8/9 After Work RDL 75k x 3 x 15r Step-ups 48k x 6/7/7 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 3, 2018 Author Share Posted August 3, 2018 August 3, 2018 Noon Week 3 Strict Press - on every 120s wu to 190 x 6 x 2r, 2 x 3r 135 x 6/7/7 I’ll do my chin-ups after work Neutral Grip Chin BW x 6 x 2r, 2 x 3r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 6, 2018 Author Share Posted August 6, 2018 August 5, 2018 Before Supper Week 4. Decided to bump this week up by a day. Busy around next weekend for the sleep study. Also been reading some of Jack Reape’s stuff and I think when I’m done my current cycle of bench id like to do a full cycle of RBBP but based off of my slingshot numbers and wear it for all of the main bench work. Should be an interesting experiment. Sweaty Squat wu to 180k x 5 x 2r, 3 x 3r 144k x 7/7/7 Inch Trainer DB Rows 97.5 x 5 x 4r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 6, 2018 Author Share Posted August 6, 2018 August 6, 2018 Before Supper Week 4 Bench Press wu to 119k x 4 x 5r - long pauses on the last reps Stiff-arm Pulldowns 50 x 4 x 15r - kept the shoulders retracted and nice and slow Y-Band Pulls x 3 x 20r CG Bench 90k x 6/7/7 Lateral 35e x 6/7/7 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 10, 2018 Author Share Posted August 10, 2018 August 9, 2018 Before Supper 34’C..... Hotter tomorrow Week 4 Deadlift - Straight Weight WU to 365/405/455/495/515 x 1 525 x 2 - happy with this. Probably could’ve gotten a 3rd. Means I’m in the right training range at least. Pulls above knees - 21” - bad height for me 515/545/565/585 x 1 Good enough 3 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted August 10, 2018 Share Posted August 10, 2018 Nice pullin’! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 10, 2018 Author Share Posted August 10, 2018 12 minutes ago, EricMilfeld said: Nice pullin’! Thanks dude. Happy since I’ve only been doing it again for the past month. Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted August 10, 2018 Share Posted August 10, 2018 Wow. That’s really jumping right back into it! i guess sometimes less is more with deadlifts. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 10, 2018 Author Share Posted August 10, 2018 1 hour ago, EricMilfeld said: Wow. That’s really jumping right back into it! i guess sometimes less is more with deadlifts. Using one of Andy Bolton’s routines with added step-ups and high rep RDL’s. https://www.berserkbarbell.com/news-articles/andy-boltons-latest-deadlift-routine.html 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 11, 2018 Author Share Posted August 11, 2018 August 10, 2018 Before Supper Week 4. Let out too much air before the last rep but the weights light enough I can push it though. Strict Press wu to 190 x 5 x 2r, 3 x 3r 135 x 3 x 7r Too damned hot 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 11, 2018 Share Posted August 11, 2018 I hate when that happens! Its not an easy press when that air is gone Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 11, 2018 Author Share Posted August 11, 2018 1 hour ago, MattM said: I hate when that happens! Its not an easy press when that air is gone It was a tough session. Really hot plus the air quality is really bad from all of the smoke blowing over from the forest fires. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 13, 2018 Author Share Posted August 13, 2018 August 12, 2018 After 8:00pm. Too damn late Week 5. Really tired. Thinking more about changing to a lower stress job. Bow Bar Squat WU to 180k x 4 x 2r, 4 x 3r Inch Trainer DB Row 97.5 x 2 x 4r - no zazz Back to playing with the grandgoober. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 14, 2018 Author Share Posted August 14, 2018 August 13, 2018 Before Supper Week 5 Bench Press wu to 122.5k x 4 x 4r Y Pulls x 3 x 20r CG Bench 90k x 3 x 7r Laterals 35e x 3 x 7r Between Bench Sets Inch DB Trainer Rows 97.5 x 3 x 2/3/4r - (27) 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 16, 2018 Author Share Posted August 16, 2018 August 15, 2018 Before Supper Week 5. Start of another 4 week speed pull cycle. Deadlift w/chains (75#) WU to 335(410) x 3 x 2r RDL 75k x 3 x 18r Step-ups 48k x 3 x 7r Inch Trainer Rows between Sets 97.5 x 5 x 1/2/3r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 17, 2018 Author Share Posted August 17, 2018 August 16, 2018 Before Supper Week 5 Strict Press every 120s wu to 190 x 4 x 2r, 4 x 3r 135 x 7/7/8 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 22, 2018 Author Share Posted August 22, 2018 August 21, 2018 Before Supper Week 6 SSB Squat wu to 180k/190k x 3r 140k x 2 x 10r RDL 75k x 3 x 20r GHR 3 x 8r Inch Row between Sets 100 x 1/2/3/1 - not with the left today 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 23, 2018 Author Share Posted August 23, 2018 August 22, 2018 Before Supper Week 6 Bench Press wu to 125k x 3 x 3r CG Bench 90k x 7/7/8 Laterals 35e x 7/7/8 DB Curl 45e x 7/7/8 Inch Trainer Row 100 x 3 x 1/2/3 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 25, 2018 Author Share Posted August 25, 2018 August 24, 2018 Before Supper Week 6. I plan on going on a ruck tomorrow morning. Hopefully my back won’t be hating me too much. Pause Squat wu to 112.5k x 5 x 3r 136k x 5 x 2r Deadlift again Chains wu to 360(435) x 3 x 2r Step-ups 48k x 7/7/8 Seated Band Leg Curl 3 x 2 minutes Seated Band Crunch 3 x 10r 1 Quote Link to comment Share on other sites More sharing options...
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