Shoggoth Posted October 2, 2018 Author Share Posted October 2, 2018 October 1, 2018 Before Supper Week 4. Tempted to do squatober but I figured I’d just stay the course. Squat wu to 183k x 8 x 2r - piston style DO Axle DL 273 x 6 x 2r, 2 x 3r GHR x 3 x 7r DO Axle DL 213 x 3 x 7r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 3, 2018 Author Share Posted October 3, 2018 October 2, 2018 Before Supper Week 3 Clubbell Clean/Cast/Mill In/Mill Out 15# x 10r Bench Press wu to 125k x 5 x 3r Saxon Bar DL 155 x 2 x 5r 165 x 3 175/185 x 2 195/205/210/215x 1, 220 x hop CG 2Brd 105k x 6/7/7 Spent too much time mucking around with the Saxon bar. I’ll catch the other assistance at lunch tomorrow. 1 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted October 3, 2018 Share Posted October 3, 2018 Very strong pinchin buddy Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 3, 2018 Author Share Posted October 3, 2018 2 hours ago, Mike Rinderle said: Very strong pinchin buddy It’s around the best that I’ve pulled with it I think. Figured time to start putting some pinch back in my sessions. Now I’ve got an idea of where I need to be with my worksets. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 4, 2018 Author Share Posted October 4, 2018 October 3, 2018 Before Supper Little bit of catch-up work that I left yesterday. CS Row 210 x 10/12/12 Naut Curl w/FG 70 x 10/12/12 KB Upright Row 32k x 10/12/12 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 6, 2018 Author Share Posted October 6, 2018 October 6, 2018 Afternoon Missed my deadlift session on Thursday and need to get my overhead in yet. Best way IMO to train all of that stuff? Logbar clean and pressing! Sunny day so time to head outside. 12” Logbar SC wu to 180 x 7 x 2r, 3 12” Logbar LC 150 x 6/6/7 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 8, 2018 Author Share Posted October 8, 2018 October 8, 2018 Afternoon Week 5. Started waking up my glutes by clenching my ass hard prior to each squat set a few sessions ago. Seems to make a substantial difference. Squat wu to 151k x 6 x 5r - Piston style DO Axle DL wu to 273 x 5 x 2r, 3 x 3r GHR x 7/7/8 DO Axle DL 213 x 7/7/8 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted October 8, 2018 Share Posted October 8, 2018 1 hour ago, Shoggoth said: October 8, 2018 Afternoon Week 5. Started waking up my glutes by clenching my ass hard prior to each squat set a few sessions ago. Seems to make a substantial difference. Squat wu to 151k x 6 x 5r - Piston style DO Axle DL wu to 273 x 5 x 2r, 3 x 3r GHR x 7/7/8 DO Axle DL 213 x 7/7/8 Do you keep the glutes fired as you desend? Or do you relax the clench before starting the descent? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 8, 2018 Author Share Posted October 8, 2018 1 hour ago, Mike Rinderle said: Do you keep the glutes fired as you desend? Or do you relax the clench before starting the descent? I suppose I relax as I’m not really concentrating on firing specific muscles when I’m moving. When I’m first standing with the bar after it’s unracked I give the cheeks a good squeeze, relax, air, shoulders, etc., squat away. Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted October 8, 2018 Share Posted October 8, 2018 I'll give it a shot. Can never get my glutes to fire on squats. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 9, 2018 Author Share Posted October 9, 2018 43 minutes ago, Mike Rinderle said: I'll give it a shot. Can never get my glutes to fire on squats. There’s a Brian Alsruhe squat video from a year or so back that he goes through this as one of his cues. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 10, 2018 Author Share Posted October 10, 2018 October 9, 2018 Before Supper Week 4 Clubbell Clean/Cast/Mill Out/Mill In 15# x 10r Bench Press wu to 120.5k x 4 x 5r CG 2-Brd Bench 105k x 3 x 7r CS Row 210 x 3 x 12r Naut Curl 70 x 3 x 12r KB Upright Row 32k x 3 x 12r Flask Pinch DL wu to 156.5 x 4 x 4r to 131.5 x 10r 100# Rim Pinches x a few, Curl attempts, added 25# close Elliptical x 30 minutes 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 12, 2018 Author Share Posted October 12, 2018 October 11, 2018 Before Supper Week 5. Was lazy and just used the axle for deads. I’ll go back to a regular bar next week. Axle throws me too far out front for not being used to it and getting towards my heavier weeks. Front Squat wu to 83k/93k/102k/109k/116k/109k/102k/93k x 2r Axle Deadlift wu to 473 x 7 x 1r, 2r 378 x 3 x 5r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 13, 2018 Author Share Posted October 13, 2018 October 12, 2018 Before Supper Week 3. Need to keep an axle in my hands more this winter so I’ll be shoulder pressing with it as well. 80’ Seated Press w/Axle wu to 90k x 8 x 2r 75k x 3 x 6r Axle Row 173 x 3 x 12r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 16, 2018 Author Share Posted October 16, 2018 October 15, 2018 Before Supper Week 6. Back was a little iffy so I squatted to my bench on the work-sets. I wonder if I’ve got IBS or Crohn's or something.... 1a) Squat wu to 194k x 6 x 2r 1b) DO Axle Deads wu to 303 x 1 Holds 288 x 5 x 6s, 11s 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 17, 2018 Author Share Posted October 17, 2018 (edited) October 16, 2018 Before Supper Week 5 Clubbell Clean/Cast/Mill Out/Mill In x 15# x 10r Bench Press wu to 125k x 4 x 4r - long pause the last rep. Bench is getting a lot easier week to week. 2Brd CG Bench 105k x 7/7/8 Axle Row 213 x 8/8/8 3x continuous circuit Seated DB Curl w/Manus - to a good pump Seated Arnold Press DB w/Manus - to a good pump Between Sets Flask 2HP wu to 161.5 x 4/3/3/3 - 136.5 x 10r Edited October 17, 2018 by Shoggoth Because of Eric 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted October 17, 2018 Share Posted October 17, 2018 You worked up to a 175 kilo x4 bench? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 17, 2018 Author Share Posted October 17, 2018 1 hour ago, EricMilfeld said: You worked up to a 175 kilo x4 bench? Whups! 125k Quote Link to comment Share on other sites More sharing options...
anwnate Posted October 17, 2018 Share Posted October 17, 2018 1 hour ago, EricMilfeld said: You worked up to a 175 kilo x4 bench? I bought it. He is the Shoggoth after all. 1 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 19, 2018 Author Share Posted October 19, 2018 October 18, 2018 Before Supper Week 6. With the back a little niggly I dropped the squats and went with the trap-bar as well. Short and sweet. Trap-bar Deads - only have a low handle WU to 390 x 6 x 5r 45’ Hyper x 3 x 15r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 21, 2018 Author Share Posted October 21, 2018 October 20, 2018 Before Supper Week 2 80’ Seated Press w/Axle wu to 90k x 7 x 2r, 3 75k x 6/6/7 Pack up for a griptogether tomorrow. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 23, 2018 Author Share Posted October 23, 2018 October 22, 2018 Before Supper Week 7. Face was frozen all day due to a dental visit, then headaches, tired, naps, etc. Finally got around to doing something late. Went to some hip belt squats to keep the load off of my lower back. I like using the landmine for the belt squats as I drive back to the fulcrum to ensure the bar doesn’t come out. It also really hits the quads like that. Hip Belt Squats w/Landmine wu to 75k x 6 x 5r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 24, 2018 Author Share Posted October 24, 2018 October 23, 2018 Before Supper Week 6 Clubbell 15# circuit Bench Press wu to 127.5k x 3 x 3r Flask 2HP wu to 166.5 x 3/4/4 to 141.5 x 10r CG 2Brd Press 105k x 7/8/8 Thick Handle T-bar Row 100k x 7/6/6 - should’ve started at 6 across as it’s a new exercise. I’ll go 6/7/7 next week. Continuous Circuit DB Curl w/Manus 25e x 15/10 DB Arnold Press w/Manus 25e x 15/10 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 26, 2018 Author Share Posted October 26, 2018 October 25, 2018 Before Supper Week 7. Taking slow and controlled lifts with the TB. Too easy to get out of groove and give my back a tweak. Trap-bar Deadlift - Low Handle wu to 530 x 5 x 2r TB Speed Pulls (10-15s) 365 x 10 x 1r Ring Rows x 3 x 15r 45’ Hyper x 3 x 15r Plank x 3 x 60s 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted October 26, 2018 Share Posted October 26, 2018 Is that low handle standard barbell height? Quote Link to comment Share on other sites More sharing options...
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