Shoggoth Posted September 5, 2012 Author Share Posted September 5, 2012 (edited) September 5, 2012 Noon 1a) Seated BB Shoulder Press 45 x 10 95 x 5 135 x 1 155 x 1 185 x 1 195 x 1 215 x f 210 x 1 1b) Rolling Thunder 54 x 10 99 x 5 120 x 3 x 10r 2a) Chins BW (~252#) x 6, 6, 6, 6, 5, 5, 1 - 35r Ran out of time for 50r 2b) Homemade TTK - 8.75# x 3 x 12r 3) Reverse Bend in David Horne's Wraps Gr8 x 6" x 1/4" x Done - First bend in ages. Felt okay. Edited September 5, 2012 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 7, 2012 Author Share Posted September 7, 2012 September 7, 2012 Noon Well today's my week 4 pulling so the last heavy-sh day until I test in 2 weeks. Worked on form and speed although the form deteriorated a bit on a couple of the pulls. I'll have to catch my grip work before supper tonight. 1) Deadlift - CV - All Hook Gripped 135 x 5 225 x 2 315 x 1 - Started to record 405 x 1 455 x 5 x 1r 2) KB Swings - 30 sec on, 30 sec off x 5 24k x 20, 21, 22, 22, 22 - Sucked a bit of wind after lol! I don't know if I can go much faster than that, just heavier. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 8, 2012 Author Share Posted September 8, 2012 September 8, 2012 After Lunch Well this was my week 4 bench workout so the last heavier one before the test in two weeks as well. Went good and I hit all of my reps fairly crisp and strong I think. Rolling Thunder work is still progressing well and I'll hit some work next week as my last reps stuff, take a few days off then start cracking at some singles to see where I ended up. Oh if you folks haven't tried it give a go to some volume rowing and pressdowns. Holy crap are my triceps and back pumped! I was starting to get a cramp in my lat but I stretched it out. Fun fun! I left the blobbing alone today as well. My hands and forearms were fairly thrashed from the RT. Now that I'm writing this I realize I forgot my TTK work as well. Oh well, I should be good. Lots of refueling going on now 1a) Bench Press 45 x 10 135 x 5 185 x 3 225 x 1 275 x 1 295 x 3, 1, 1, 1, 1 - All singles paused 1b) Rolling Thunder 54 x 10 99 x 5 120 x 3 x 15r 2a) BB Rows 135 x 30, 20, 15, 15, 17, 15, 15 - 127r, Kept the rest periods pretty short 2b) Tricep Pressdowns MM w/extra wrap x 15, 15, 15, 15, 10 Remove a wrap x 15, 15 - 100r Quote Link to comment Share on other sites More sharing options...
Teemu I Posted September 9, 2012 Share Posted September 9, 2012 For me it seems that one all-out set of high rep RT will leave nothing in the tank. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 9, 2012 Author Share Posted September 9, 2012 For me it seems that one all-out set of high rep RT will leave nothing in the tank. I'm getting closer to that as well now that the percentages are going up. If I run another cycle of this (I probably will) I'll probably start reducing sets. I think Laine stated that he was just doing one higher rep set with the RT before he called it good as well. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 10, 2012 Author Share Posted September 10, 2012 September 10, 2012 Noon 1a) Squat 45 x 5, 5 135 x 5 x 2r - Really worked on exploding out of the hole and rebound. 1b) Grip Rolling Thunder 54 x 10 99 x 3 125 x 10/10, 10/8, 4/4 - Huge pump after the first set. I could see this coming as last week started pretty similarly but I did all of my reps. Homemade TTK 10# x 3 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 12, 2012 Author Share Posted September 12, 2012 September 12, 2012 Noon More deload on my core lifts but I'm still ramping up the rolling thunder. With the RT I'll take next week off or keep it light and test on Saturday. Seated BB Shoulder Press 45 x 10 95 x 5 x 2r - Really worked on exploding from the bottom at a stand still Chins BW x 4 x 5r Rolling Thunder 54 x 10 99 x 3 125 x 12/12, 11/11, 10/6 - Wicked pump! It's hard typing this even probably at least 30 minutes after. Homemade TTK 10# x 3 x 12r 1 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted September 12, 2012 Share Posted September 12, 2012 Your RT progress looks good. Curious to know what it will do for your max. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 12, 2012 Author Share Posted September 12, 2012 Your RT progress looks good. Curious to know what it will do for your max. It should be interesting. Last time I tried for a 1RM prior to this 6 week run I had 169# pop out at the top of the lift so I based my percentages on a 165# max. Judging by my reps (and with a grain of salt) it's looking good to be between 175-185# and that'd be "A-Ok" in my books. Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 12, 2012 Share Posted September 12, 2012 20 lbs in 6 weeks is an excellent gain! I personally look for 1-2 lbs/week in my axle/fat db work, and this method seems superior to what I've been doing. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 12, 2012 Author Share Posted September 12, 2012 20 lbs in 6 weeks is an excellent gain! I personally look for 1-2 lbs/week in my axle/fat db work, and this method seems superior to what I've been doing. Well I'm not thinking that I've gotten that much of a gain but it's nice to dream. The rep calc's for max start getting thrown out of whack when you get over 8 or so reps anyways but I've got my eye on 175#. I was just shy of holding the 169# at lockout without working my RT in quite a while so I think 175# might be realistic. Quote Link to comment Share on other sites More sharing options...
Chez Posted September 12, 2012 Share Posted September 12, 2012 Those high rep RT session are killers, Forearms start looking like Popeye after. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 14, 2012 Author Share Posted September 14, 2012 September 14, 2012 Noon Deadlift - CV - OH 135 x 5 225 x 3 335 x 5 x 1r Reverse Bend in IM Pads 7" x L O1 Drillrod - Done Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 14, 2012 Author Share Posted September 14, 2012 September 14, 2012 Before Supper Well today was the last day of doing the repetition work as per Laine Snook's Rolling Thunder program. I'll take next week off and begin testing singles next Friday or Saturday. I'm hoping for a pretty significant hop up judging by how my reps are going but we'll see next weekend and over the following 2-3 workouts after that. Rolling Thunder 54 x 10 99 x 3 125 x 18/14, 12/3 - Gassed Homemade TTK 10# x 3 x 12r My hands and forearms are thrashed! Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted September 14, 2012 Share Posted September 14, 2012 Interested to see how this program worked for you. Are you going to test max axle too to see if it carries over to that? I hear RT carries to axle but not vice versa. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 15, 2012 Author Share Posted September 15, 2012 Interested to see how this program worked for you. Are you going to test max axle too to see if it carries over to that? I hear RT carries to axle but not vice versa. I think so. I haven't pulled an axle dead in a few months now so I'm pretty interested in seeing how all of this "similar" work I've been doing will pay off. I'm hoping for good carryover. Bob (Odin) told me quite a while ago that he got good carryover from the RT to the axle but not vice-versa so if it works out that way I'll just keep concentrating on the RT. Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted September 15, 2012 Share Posted September 15, 2012 Sounds like a good plan. I'm doing a ton of axle specific work with some fatgripz thrown in. If I don't see the results I want at this comp and you get good axle results i'll switch to Laine's RT plan. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 15, 2012 Author Share Posted September 15, 2012 One thing too is I haven't worked with the RT in a while prior to this so it's possible to get some newb stuff out of it although I have been doing other forms of thick bar work. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 15, 2012 Author Share Posted September 15, 2012 September 15, 2012 0900 Bench Press 45 x 10 95 x 10 Ring Rows BW x 25 Barbell Curls 45 x 50 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 17, 2012 Author Share Posted September 17, 2012 September 17, 2012 Noon Well that was okay. I used 445 as my max for calculating work over the last couple of months so hitting 465 feels good as it was my goal max. Tried for 475 but pooped out. 470 may have gone. I'm also happy I hit depth with the 465 as the 445 was a bit shallow. This is also the first time hitting this weight without wraps. 1) Squat 45 x 5, 3 135 x 3 225 x 1 315 x 1 Add Belt 365 x 1 405 x 1 425 x 1 445 x 1 465 x 1 475 x F 2) Chins BW (~255) x 1, 1, 1, 9 - I really need to get a better chin set up. I'm good for more but the frustration, congestion, etc. of using the safety pin saps a bunch of reps. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 19, 2012 Author Share Posted September 19, 2012 September 19, 2012 Noonish Well what can I say, at least I hit my previous PR and I'll use the adage it's tough to progress at everything as an excuse lol! I haven't touched anything greater than 295# since June 23 with the exception of using 300# once a few weeks ago. Bench Press 45 x 10, 10 135 x 1 185 x 1 225 x 1 275 x 1 Begin filming 295 x 1 315 x 1 330 x 1 335 x F - Right at the chest/tri transition as usual. Rolling Thunder 79 x 10 Bench Press w/Sling Shot 335 x 1 365 x 1 385 x F - Transition fail again Ring Row BW x 15 BB Curl 45 x 25 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 21, 2012 Author Share Posted September 21, 2012 (edited) September 21, 2012 Noon Well it didn't go as good as I'd hoped but like Laine said it'd probably take 3-4 workouts to get the single rep max up to where the CNS is firing properly to match the new muscle strength gained from the rep work. Rolling Thunder 54 x 10 79 x 3 125 x 1 140 x 1 150 x 1/F 170 x F/- 150 x 1/1 160 x F/- 155 x F/-, F/- Well substantially less than 165-170# that I hit at the start but I've got faith. 2-3/8" DB Rows 125 x 1/1, 1/1 2-3/8" DB Deads and Holds 125 x 3 2-3/8" DB Wrist Flexor Curls 65 x 8, 8, 8, 12 Edited September 21, 2012 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 22, 2012 Author Share Posted September 22, 2012 September 22, 2012 1300hrs Well it went good. Got a 10# PR but when I tried for 20# I just couldn't quite make it. One thing that's good is that I got all of the weights I planned on the big 3 and the fails were on 4th and extra attempts. I see lots of top end and back work in my future Another point to note is I haven't pulled anything more than 495-500# off of the ground in months. Deadlift Double Overhand Grip 135 x 5, 5 225 x 2 315 x 1 405 x 1 Hook Grip & Belt 455 x 1 500 x 1 - Forgot to hook this to start so I had to reset my grip 530 x 1 560 x 1 - PR. Previous best was a rough 550 Alternate Grip, Thumbs were pretty mashed 570 x F right above the knees 2 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted September 22, 2012 Share Posted September 22, 2012 Strong work, saatana!!! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 22, 2012 Author Share Posted September 22, 2012 Strong work, saatana!!! I called that out for you folks across the pond Quote Link to comment Share on other sites More sharing options...
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