Shoggoth Posted October 6, 2012 Author Share Posted October 6, 2012 That was the shakiest video I have seen . Too much Coffee? Any how I still enjoyed the scenery. Lots of washboard road and Gail trying her damnedest not to look over cliffs lol! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 6, 2012 Author Share Posted October 6, 2012 October 6, 2012 0900 Elbows are frigging killing me so I cut bench early and left the rows alone. My back is still feeling this weeks workouts anyways. Bench Press - Paused Reps 45 x 2 x 10r 135 x 3 185 x 1 225 x 1 280 x 5 x 1r Add slingshot 300 x 4 - elbows just to frigged Dumbbell Wrist Curls w/Manus 30# x 75, 60 Top Hammer Curls 40 x 10 - fricken niggles!! I'll hit some turkey and pumpkin pie recovery and come back tougher Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 9, 2012 Author Share Posted October 9, 2012 October 8, 2012 Before Supper Well after being in the vehicle for over 4 hours we made it back home from my sisters family's home. Thoroughly gorged myself (back up around 264#) and watched some big pumpkins smash the heck out of a car. Didn't really sleep well and felt tired all weekend and then with the drive on top I was in the mindset to push tonight's workout to tomorrow. On the way I reconsidered and psyched myself up a bit for it. Got home and had some Rage and protein then my guts went on me and continued to expel themselves through almost every goddamn set and rep tonight! Fought through it and hit everything I wanted. Left elbow-flexor area is still niggled as well. It hasn't buggered with any strength stuff until tonight when I found that it's really affected my gripper work with the left. Basically it's non-existent for that hand. 1a) Paused Squats 45 x 5, 5 135 x 3 225 x 1 315 x 1 Add belt 365 x 5 x 3r 1b) Sumo Axle Deads - DO 123 x 5 173 x 3 213 x 1 263 x 1 283 x 1 308 x 1 plus a long hold. Still feeling easy. 268 x 5 x 3r 2) Squats 325 x 12 - Felt good. More cardio than anything. A couple higher reps but I'm okay with that. 3a) Power Bar GM from Chains 135 x 3 225 x 3 275 x 3 315 x 3 365 x 3 405 x 3 - I set one of the reps down to hard and it bounced on my back a bit and I got a little chewed. Definitely good for more weight yet. 3b) Gripper in 20mm Choker 146# IM3 x 5 x 1r - Right Only Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 10, 2012 Author Share Posted October 10, 2012 October 10, 2012 Noon Woke up with a crappy head cold; headache, couldn't breath, pressured up sinus', etc. Got some drugs in me first thing and felt a bit better by workout time but a little woozy from the medication (and maybe the Animal Rage that went with it ). Elbows still aren't feeling tip top so I sleeved up again for the workout. I'm also dropping the chins and curls today to see how it goes tonight as I've got some AW practice later. I think I may put some chins in with my squats to up the weekly volume a bit. 1) Seated BB Overhead Press w/Mini Bands - All Sets 45 x 10, 10 95 x 3 135 x 3 155 x 3 165 x 5, 3, 3, 3, 3 - Felt good but my concentration would wane a bit during the sets from the medication. 2) Tate Press 40e x 4 x 20r 3) Some 45 hubbing for fun AW practice at 1900hrs. I'll load up on fish oil and ibu prior as well as packing something to eat for immediately after. Damn I was hungry last time. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 11, 2012 Author Share Posted October 11, 2012 (edited) October 10, 2012 After Supper Arm wrestling training was cancelled tonight so I decided to hit my chins and some more AW specific training. Man am I ever lagging in the curl department. Previously I'd only really done curls as an elbow health/prehab type exercise but now I'm actually trying to use a bit of weight. The first thing I noticed was holy crap is there ever a gap between my bicep and brachialis/brachioradialis strength. Just using the dumbbell hammer curl vs a regular supinated curl as an example with 40# I can go well over 20 reps in the hammer curl fashion and yet I've got to fight for 8 supinated. Another area I need to adjust for next time is the amount of weight used for the supinated curl iso's. I figure 40 x 8 should be roughly a 50# max so if I go 10% above that (55#) should be a better starting spot for me to work from. I held the 70# but ended up tweaking my right arm in the process. The left definitely felt stronger for this movement. Next time I'll do more, I just stopped with the one because of the niggle. This little workout definitely has my arms feeling worked and beat up though. Hopefully I'll have a good recovery and get some table time on Saturday. 1) Flexed Ring Hangs - BW (260#) x 3 2) Ring Chins 15 Minutes AMRAP - BW x 36 3) DB Curl - 40e x 3 x 8r 4) Curl Iso's on Bench - 70e x 1 5) Offset Wrist Bar Hammers Under/Pistol - 12.5# x 12 each way 6) DB Wrist Curls w/Manus - 40e x 50, 40 Edited October 11, 2012 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 12, 2012 Author Share Posted October 12, 2012 October 11, 2012 Evening Did a little work watching the tube. 1) Heavy Hammer - Pronations 10# x 15, 20 2) Heavy Hammer - Ulnar Deviation 10# x 15, 20, 20 3) Thumb Work Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 12, 2012 Author Share Posted October 12, 2012 October 12, 2012 Afternoon 1) Deadlift - CV 135 x 5, 5 225 x 3 315 x 1 405 x 1 455 x 1 2) Deadlift from 8" Blocks - ~18" Bar centre Add loose belt 495 x 1 545 x 1 585 x 1 605 x 1 625 x 1 645 x 1 665 x 1 675 x F 3) Front Squats 45 x 3 135 x 2 185 x 2 215 x 10 4) Band GM's 2 Avr Bands x 2 x 20r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 13, 2012 Author Share Posted October 13, 2012 October 13, 2012 Noonish Well today's workout throughout the bench stuff was pretty sluggish. My mind was fuzzy and I was just to hot. I also received a message about halfway through that my AW training partner wasn't feeling well today to I hit some more AW training exercises and they were much stronger today than Wednesday. 1) Bench Press - Paused Reps 45 x 2 x 10r 135 x 5 185 x 3 225 x 1 275 x 1 285 x 5 x 1r 2) Bench Press w/Slingshot 305 x 5, 7, 6, 5, 3 3) Flexed Ring Chin Hangs - BW x 3 4) BB Row w/Manus Grips 185 x 3 x 8r 5) DB Curls 40e x 3 x 8r - Easy peasy today 6) Curl Iso's 55 x 2 x 10s 60 x 10s - These felt strong and easy to lock today 7) Wrist Bar Hammer Curls - Ulnar then Radial back to back 12.5# x 12, 10 8a) DB Wrist Curls w/Manus 40 x 2 x 50r 8b) Hercules Bar - Extensor 25 x 25 12.5 x 35 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 15, 2012 Author Share Posted October 15, 2012 October 14, 2012 Evening 1) Heavy Hammer - Pronations 10# x 2 x 20r 2) Heavy Hammer - Radial Dev 10# x 3 x 20r 3) Heavy Hammer - Ulnar Dev 10# x 3 x 15r 4) Thumb Work Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 15, 2012 Author Share Posted October 15, 2012 October 15, 2012 Noon Only had 35 minutes to cram this in today. I'll catch the rest of the workout after work and maybe with the extra rest I'll push my AMRAP squat set up significantly. 1a) Paused Squats 45 x 5, 3 135 x 1 225 x 1 315 x 1 Add Belt 370 x 5 x 3r 1b) Sumo Axle DO Pulls 123 x 5 173 x 3 213 x 2 263 x 1 283 x 1 293 x 1 313 x 1 268 x 4, 4, 4, 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 16, 2012 Author Share Posted October 16, 2012 October 15, 2012 Before Supper I had to split my workout today and it definately suffered because of it. Fatigue had set in because of the earlier work and was hard to shake. Gassed on my AMRAP set of squats at 10 but they were all to depth or better. GM's felt strong and in my head I was thinking about adding another 20# after the 455# set. When I went down after the first rep I got a huge twinge in my right hammy. Ice and Robax now so we'll see how she goes. Gripper work went good. All closes with the right were quite easy bu I only got a couple with the left. The missed ones with the left I did assisted closes on. It's just feeling uncomfortable and I need to find the right placement again. 1) Squats 135 x 3 225 x 1 325 x 10 2) GM's Paused on Chains at Belly Button Level 135 x 2 225 x 2 315 x 2 365 x 1 405 x 1 455 x 1 IM #3 (146#) Choked at 20mm - Between Sets x 10 singles Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 17, 2012 Author Share Posted October 17, 2012 October 17, 2012 Noon Fired up a new grip program today so we'll see how she goes but I'm feeling pretty good about it. Elbows started bugging me a bit on the OH press work so I did some band hammer curls in between the last two sets. Sapped me of stability and reps so I terminated the OH work after those last two crappy sets. Triceps were also feeling it good enough after 2 sets of the Tate presses as well so I shut 'er down there as well. Hamstring is feeling much better today but occasionally I'll go to do something (like shuffling plates around downstairs) and I'll be reminded that I'd injured myself. I'll hit a bunch of BW squats and streches over the next few days to hopefully speed recovery. Another thing is I don't know what's going wonky with my gripper set but it's sure tweaking my inner elbows and area. I'm also finding I really need to bugger around a bit to find my optimal gripper placement in my left hand again. 1) Seated BB Shoulder Press against Mini-Bands 45 x 10, 10 95 x 2 135 x 2 155 x 1 165 x 4, 4, 4, 4, 3, 2 - Last two sets buggered by the band hammers 2) Tate Press 40 x 2 x 20r Grippers - Between Sets WU - T x 5, IM1 x 2, GHP5 x 1 Choked R GHP 7 - 152# x 5 singles Choked L IM3 - 146# x 5 singles Overcrush IM 2.5 - 124.6# x 3r Band Hammers - Done between the last two OH sets MM x 50, 40 Arm wrestling table time tonight. 1 Quote Link to comment Share on other sites More sharing options...
Adam Moyers Posted October 17, 2012 Share Posted October 17, 2012 Choker work is going very well for me. I think you will like it Jason. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 17, 2012 Author Share Posted October 17, 2012 Choker work is going very well for me. I think you will like it Jason. I'm thinking it should go pretty good. Easy progression and I don't think I'll be burning myself out which happens from when I'm setting heavier grippers lots. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 17, 2012 Author Share Posted October 17, 2012 Well I want to compete in some powerlifting next year so here are the current 2012 Alberta IPF numbers for the 120kg Masters 1 class and my current ones. I think I've got a pretty good shot at coming in and grabbing the titles for 2013 if I get my ass in gear as I know this guy is still getting stronger as well. I'll have to check but he may be in single ply as well whereas I'm not. Current Records Squat 210k/463# Bench 165k/364# Pull 260k/573# Total 635k/1400# My Current Numbers - October 2012 Squat 465# - Belt and sleeves. With wraps probably ~540# Bench 330# - Wrist wraps Pull 560# - Belt Total 1355# 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 19, 2012 Author Share Posted October 19, 2012 October 19, 2012 Noon Hamstring wasn't feeling too bad but I just kept the workout to some light recovery as I know it's not healed yet. I could feel it a bit as I dropped into a few of the SLDL as well. Frigging setting grippers sure has my elbows screaming, my right especially right now is making me wince as I type. It's all in something with how I set as choker work is fine. I also got a little light headed and nauseous during this workout. Got me thinking, I think I've gotten like this during the laast few and I just recently switched back to Animal Rage as a pre-workout. I'll change that up and probably go back to Jack3d and see how I feel. 1a) SLDL - Double Overhand 135 x 3 x 20r 1b) MMS Gripper OC R - IM 2.5 124.6# x 3 singles - These were a real fight doing immediately after the DO work L - GHP 5 112# x 3 singles 2) Bodyweight Squats - 3 x 20r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 20, 2012 Author Share Posted October 20, 2012 October 19, 2012 Before Supper Decided to hit my bench tonight so I can get out to the Western Canada Arm Wrestling Championships tomorrow. Should be a hoot! My elbows started to bug me on the bench a bit so I terminated early on the assistance work. This is from the gripper set problems. Jedd is going to review a bunch of our form (there's a few of us with this issue) on TGA (The Grip Authority) and give out some coaching points to try and get this crap cleared up. On another note I decided to give my 2" FBBC Crusher a whirl tonight for the first time in months and got a 12# PR out of it. I'll take that easy 1a) Paused Bench Press 45 x 10, 10 135 x 5 185 x 1 225 x 1 275 x 1 290 x 5 x 1r 1b) 2" FBBC Crusher Pulls 57 x 10 112 x 3 122 x 1 132 x 1 142 x 1 152 x 1 162 x 1/just missed locking with the left 167 x 1/162 x just missed the lockout with the left again 173 x Bolted to the floor 127 x 10, 25 2) Bench Press w/Slingshot 310 x 5, 4 - Elbow got sucky. Maybe if I pounded some ibu first..... Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 21, 2012 Author Share Posted October 21, 2012 Well I went as a spectator to my first arm wrestling tournament at the West Edmonton Mall here in Alberta. Lots of competitors from youth categories all the way up to really seasoned people from all of the Western provinces. I picked up a lot just by watching how the various people would position themselves and their feet and their different modes if attack. There were also quite a few really hard fought matches and super matches. Afterwards Fraser introduced me to a few of the competitors and I got a little table time with them which was awesome. I got to pull a bit with Ryan Espey (probably one of the calmest looking competitors there), Scott LaRoque (built like a brick shithouse and a really nice guy) and Matt Mask (probably about 6'5" of lightening). This was a lot of fun a these guys were three of the best there. They let me fight and pull and hopefully not to bad giving me some tips and feedback which is really appreciated. I also got to meet another couple of great competitors and people who I'd met on Facebook through the Alberta Armwresters group and I got to speak quite a bit with Chris Beauchemin (another really nice guy). I'm really looking forward to continuing to develop skills with this stuff and eventually competing. It's a blast! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 23, 2012 Author Share Posted October 23, 2012 October 22, 2012 Before Supper Well today was going to be my first day back with the heavier work after tearing my hamstring last Monday. Well the squats were feeling good, it was my arm that gave me a big "go home and cry to mama!" My right arms been feeling a little niggled and in weird places like my Tricep and outer arm since getting a little table practice on Saturday. Today's axle pulls seemed, well no, actually did fire it right up. Holy crap it hurt. I couldn't even flop my arm over the bar for squats. Tried some band work to get some blood in the area but it didn't help a lot tonight. Took some ibu and a ice pack and laid down for about 30 minutes. I can still feel it wanting to hurt me so I'll take it easy for a bit. Good news is that the hammy held up good. I've been hitting lots of 20 rep bodyweight squats over the past week to help with the recovery and I think it's working. 1a) Paused Squats 45 x 5 135 x 3 225 x 2 315 x 1 - Arm as killing me do I stopped. 1b) DO Sumo Pulls 123 x 5 173 x 3 213 x 1 263 x 1 283 x 1 Band Pressdowns MM x 30, 25 Band Hammers MM x 40 Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 24, 2012 Share Posted October 24, 2012 Best of luck with the AW recovery. I only did a little bit at Aaron's the other month, and I'm still working out the tendonitis, etc. in my left arm / shoulder. I should have iced it that night. I've been doing some heating pad stuff this week, and that seems to have helped a lot. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 24, 2012 Author Share Posted October 24, 2012 Best of luck with the AW recovery. I only did a little bit at Aaron's the other month, and I'm still working out the tendonitis, etc. in my left arm / shoulder. I should have iced it that night. I've been doing some heating pad stuff this week, and that seems to have helped a lot. Thanks Martin. This isn't the usual tendon/muscle aches but something deeper. I think when I got into a bad position and put some stress on the bone which is causing the majority of the ache. That's just my thought though. When I pulled those guys after their tourney I'd been standing for about 7hrs straight and only had a Rockstar and a small bag of peanuts in that time. I definitely wasn't physically ready but I did it anyways as I wanted the experience. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 26, 2012 Author Share Posted October 26, 2012 October 26, 2012 Noon Well I wasn't 100% sure if I'd give pulls a go today after the ordeal I went through trying to work some axle on Monday. My right arm is still a bit tweaked from getting to pull against those guys on last Saturday, so much so I dropped Wednesdays overhead work as well. I think if I can stay away from the side-pressure type stuff for a few more days I'll be cool. I'll also restart the gripper work again next week as the setting may tweak it as well. 1) Deadlift 135 x 5 225 x 2 315 x 1 405 x 1 455 x 1 2) Deadlift from 4" Block 495 x 1 545 x 1 565 x 1 Add Belt 585 x 1 605 x F - Mentally not there 595 x 1 - I was thinking about hitting the 605 again but I figured I'd stop on a guaranteed pull. 3) Front Squat 45 x 3 135 x 3 225 x 10 4) Band GM's Strong/Heavy IW x 2 x 20r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 27, 2012 Author Share Posted October 27, 2012 October 27, 2012 Noonish 1a) Bench Press - Paused 3 count 45 x 10 135 x 5 185 x 1 225 x 1 275 x 1 295 x 5 x 1r 1b) 2" FBBC Crusher Pulls 57 x 10 112 x 3 122 x 1 132 x 1 142 x 1 152 x 1 162 x 1 - PR Left Right 172 x Popped out at the top. Glued to the floor last week. Left 167 x Hopped a few inches 122 x 10 132 x 20 2a) Bench Press - Slingshot 315 x 5 x 5r 2b.1) Thumbless Reverse Axle Curls 33 x 3 x 25r 2b.2) Axle Rows 173 x 18, 15, 15, 15 - Going this light and controlled I can really feel it in the lats Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 30, 2012 Author Share Posted October 30, 2012 October 29, 2012 Before Supper Holy crap! I haven't gotten this bagged from a workout in quite some time. Hit everything I wanted to but I would've liked a bit more of a hold with the last axle pull at 318# but I'll take it as my hands and flexors are still bagged from all of the thick bar work on Saturday. 1a) Pause Squats 45 x 5 135 x 3 225 x 1 315 x 1 345 x 1 Add belt 375 x 5 x 3r 1b) DO Axle Pulls - Sumo 123 x 5 173 x 3 213 x 1 263 x 1 283 x 1 298 x 1 318 x 1 268 x 3 x 5r 2) Squats 325 x 10 - Good enough. 3) Chain Suspended GM's - Power Bar 135 x 5 225 x 2 315 x 2 365 x 1 405 x 6, 4 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 31, 2012 Author Share Posted October 31, 2012 October 31, 2012 Noon 1) Seated BB Shoulder Press against mini bands 45 x 10 95 x 5 140 x 8, 8, 6, 6, 6+1 2) Flat KB Press 24k bells x 20, 19, 20 - These really force a guy to punch out that last bit. First time trying them I think. Tonight I'll do about 1.5 hours of table time practice and training so I left out back work. Chatted with Phil a bit through the lunch hour and we're going to switch things up a tad which should be fun. Quote Link to comment Share on other sites More sharing options...
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