Shoggoth Posted February 2, 2013 Author Share Posted February 2, 2013 February 1, 2013 Before Supper Well I cut the upright rows out. My shoulders have been feeling gimpy all week since so I decided I liked the look of what Phil was doing for some volume work on Thursday and gave it a go for assistance work; one arm at a time strict hammer curl to shoulder press for max reps in 10 minutes. Damn fun! I also noticed I'm 6 weeks out of the grip comp. so I think Sunday will be my last armwrestling practice until the comp's done so I can focus on the grip events. I'm also thinking a belt does nothing for me other than bugger me up. I truly feel stronger without it and just use my immense gut 1) Squats 45 x 5, 4 135 x 3 225 x 2 315 x 1 Add Belt 365 x 1 415 x 5 x 1r 2) Paused Squats - NNN - Sat right at the very bottom 320 x 5 x 3r 3) Bench Press - Pause initial reps 45 x 7 135 x 5 185 x 3 225 x 1 270 x 5 x 3r 4) Seated 1 Arm Strict Hammer Curl to Shoulder Press in 10 Minutes 35# x 44r - Delts are wicked pumped Grip work done among the core work sets. 1) Euro 2HP 54 x 1 104 x 5 154 x 3 174 x 1 184 x 1 154 x 3 x 5r - Just barely touched the floor with each rep. 2) Blob50 Ramp Pulls x 3, 3, 5 3) 2" V-Bar - Full controlled lifts 115 x 3 160 x 5 x 3r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 5, 2013 Author Share Posted February 5, 2013 February 4, 2013 Before Supper Used my camber bar for squats to give my elbows a break. I could feel it hitting my obliques a bit harder for sure. Overall I was feeling sleepy today and it showed up in my missed pulls, right above the knees. Alternate grip miss on the first one, taped up for a hook grip and missed the second. I think I'll knock them back to say 535 or so next week and just hit a decent percentage seeings as how close I was working to my 1RM especially after squatting and volume pulls. My ass was also cramping and hit freaking hard with those 20 rep squat sets so I only did two and dropped the SLDL finisher again. Tomorrow I think I'll begin Pavel's pull-up program going 5 on, one off lineal progression wave. 1) Camber Squat - NNN 85 x 5, 4 135 x 3 225 x 2 315 x 1 365 x 1 415 x 2 2) Deadlift 135 x 3 225 x 2 315 x 1 405 x 1 455 x 5 x 3r 495 x 1 555 x F, F 3) Camber High Box Squat - NNN 225 x 2 x 20r Grip between the last squat sets Blob50 Ramp Pulls x 2, +2.5# x 3, 3 Ninja Gripper Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 7, 2013 Author Share Posted February 7, 2013 February 6, 2013 Noon 1a) Seated BB Shoulder Press 45 x 8, 5 95 x 3 145 x 2 175 x 1 190 x 1 150 x 5 x 7r 1b.1) CV DO Axle Pulls - First time trying these CV and guess what? They felt good! 123 x 5 213 x 3 253 x 5 x 3r 293 x 1 1b.2) Hammer Conc. Curls w/Manus Grip 35 x 2 x 20r Before Supper 1) DB Bench Press - Slow and Controlled. BB style. 40e x 10 80e x 10 95e x 2 x 10r 2) Seated EZ Bar Curls 115 x 6 - These felt really good but as soon as I set the bar down something was jacked in my back around the kidney area. Shut 'em down and be a bit gentle to finish off. 3) Band Pressdowns MM x 25, 18 - Very pumped 4) Homemade TTK 5# x 15 7.5# x 3 x 8r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 9, 2013 Author Share Posted February 9, 2013 February 8, 2013 Before Supper Left the upper body stuff until tomorrow. 1) Squat - Add belt for work sets 45 x 5, 4 135 x 3 225 x 2 315 x 1 Add belt - Still feels really weird to wear until my last couple of reps. 365 x 1 420 x 5 x 1r 2) Paused Squats - NNN 325 x 5 x 3r Grip stuff between the core work sets. 1) Euro 2HP - Don't touch the floor with each rep 54 x 10 104 x 5 154 x 2 174 x 1 184 x 1 159 x 3 x 5r 2) Blob50 Ramp x 2 x 5r 3) 2" V-Bar 115 x 3 165 x 5 x 3r 4) Ninja Gripper Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 10, 2013 Author Share Posted February 10, 2013 February 9, 2013 Evening - 8:30ish start 1) Bench Press - Pause 1st Reps 45 x 8, 5 135 x 3 185 x 2 225 x 1 275 x 5 x 3r Elbow was feeling niggley but strong. Felt like I was good for 6+ reps on the last set but just stuck to the program. 2) DB Row - Strapped up, gave the hands a break 125 x 3 x 10r Between the first 5 warm up sets I played with my blobexxe which ends up weighing about 33.6# with the steel shot. I was doing lifts and holds to failure, switching back and forth 3-4 times between each set. I'll grab some ready-rod and add some plates to it to add some more weight and difficulty. I think it could be made quite challenging or reasonably easy for a medley item in grip comps. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 13, 2013 Author Share Posted February 13, 2013 (edited) February 12, 2013 Before Supper Low back's a little tired these past couple of days. Need to spend some time in the inversion table. I've also set up and started to do some strict pull-ups with the goal being 10 nice and clean ones by the summer, I think this is a pretty good goal without losing weight as I'm about 277-280# right now of mainly belly. Squats felt good so I went for a triple rather than a double and I hit the stinking safety chain at the bottom but I persevered and completed the set. Pulls were feeling week and slow so I stopped after 3 sets of reps. I also did the last set sumo just for a change and wow I could feel it in my hammies. 1) Squat - NNN 45 x 5, 4 135 x 3 225 x 2 315 x 1 365 x 1 420 x 3 2) Deadlift - As always DO up to and including 405 then I threw on straps as I was doing grip work 135 x 3 225 x 2 315 x 1 405 x 1 460 x 2 x 3r Sumo x 3r Grip work done between core sets. Chokered grippers after warm-up Right IM3 x 1 GHP7 @15.5 x 1 @16.8 x 1 @18.1 x 1 @20.5 x 2 x 1r Left IM3 @13.5 x 4 x 1r @16.6 x 2 x 1r MMS OC GHP5 x 3 x 1r Bench Load Blobexxe 41# x 3/2, 2/1 Edited February 13, 2013 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 14, 2013 Author Share Posted February 14, 2013 (edited) February 14, 2013 Noon Freaking sick from being out in the extreme winds and snow yesterday. Taking it a bit easy as I got sick sweats with the first set and even as I type this my head feels like it's going to pop. Might fart around with the blob a bit later and do some chins but we'll see. 1a) Seated BB Shoulder Press 45 x 8, 5 95 x 3 145 x 1 175 x 1 190 x 1 155 x 10, 8 1b) CV DO Axle Pulls 123 x 3 213 x 3 258 x 3 x 5r 293 x 1 Edited February 14, 2013 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 15, 2013 Author Share Posted February 15, 2013 February 14, 2013 Noon Freaking sick from being out in the extreme winds and snow yesterday. Taking it a bit easy as I got sick sweats with the first set and even as I type this my head feels like it's going to pop. Might fart around with the blob a bit later and do some chins but we'll see. 1a) Seated BB Shoulder Press 45 x 8, 5 95 x 3 145 x 1 175 x 1 190 x 1 155 x 10, 8 1b) CV DO Axle Pulls 123 x 3 213 x 3 258 x 3 x 5r 293 x 1 Edit: Went downstairs after supper for a bit of work. Still oogy and have an ear infection starting. DB Concentration Curls w/Manus Grips 35 x 4 x 20r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 19, 2013 Author Share Posted February 19, 2013 February 18, 2013 Afternoon Still bagged with this cold. Didn't end up doing my Friday workout last week because of it. I thought I'd try a grip workout yesterday and my pinch at 65% was barely moveable. Today I thought I'd try to workout and at my first set of 10 in squats with relatively light weight I was absolutely gassed. I'll give it another day or so I guess. This freaking sucks! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 21, 2013 Author Share Posted February 21, 2013 February 20, 2013 Before Supper Decided to give a bit of grip a go so I don't fall to far behind in my comp. training. Still pretty sick. I can move around all right but my sinus' are jammed right up and I've got some pretty reduced oxygen uptake. Been doing Terminator handle wrist curls, curls with Manus grips and Rafter pinch wrist curls x a crapload the last couple of days. Figure it does me good and doesn't require me to be to sharp to perform. 1) CV DO Axle Deads 123 x 5 213 x 3 263 x 3 x 5r 293 x 1 2) IM Hub 40 x 3 45 x 1 50 x 1 55 x 1/- 60 x h/h 3) Homemade TTK 7.5 x 4 x 12r 4) 2" V-Bar Hammer Curls 2 x 8r 5) 2" V-Bar Standing Wrist Curls - Nonstop 50-30-20 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 22, 2013 Author Share Posted February 22, 2013 (edited) February 21, 2013 During the day Did a bunch of higher rep curls with the Manus grips, wrist curls with the Red Rafter and a bunch of sledge levering. I also watched one of Aaron's vids where he was doing some supination work with a sledge so I gave it a try as well. Probably my biggest highlight is that after all of this during the day I headed downstairs and did strict dumbbell curls 3 x 3 with 65# which I'm pretty happy with as I've only really been curling for a bit http://youtu.be/zcDSwQ2oLDQ Edited February 22, 2013 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 24, 2013 Author Share Posted February 24, 2013 February 23, 2013 Before Supper Well today was my first core workout in over a week due to being sick (which is still lingering around). This is also the first day in a six week squat cycle that Phil laid out. Lots of volume over the week. I think it'll count as GPP. I left out the curls as I catch lots with my armwrestling focus stuff and my freaking tri's were pumped to hell from the DB pressing so I forgo the skullcrushers. 1a) Back Squat - NNN - Less than 2min between sets 230 x 10 255 x 10 280 x 10 1b) Euro 2HP 54 x 10 104 x 5 154 x 2 174 x 1 184 x 1 164 x 3 x 5r 2) Deadlift w/straps 390 x 10, 7, 3 3) Ring Rows BW x 3 x 8r 4) DB Bench Press - BB Reps (slow ecc, feel the muscle), less than 2min between sets 65e x 20, 15, 10, 8 A bit of blob work in there too. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 27, 2013 Author Share Posted February 27, 2013 February 26, 2013 Before Supper Worked out at the Sherwood Park Crossfit facility. Very accommodating and looking to grow their equipment catalogue to contain more strongman, etc. stuff. Looking to be a damn good facility. I still find it strange to train with anyone around though. Probably good to get out of the basement sometimes lol. 1a) Back Squat - NNN 395 x 3 x 1r 230 x 4 x 10r 1b) Grippers Choked x 5 or 6 x 1r - Slammed and easy. MMS & O/C x 5 x 1r 2) Speed Deadlifts - 1 min between sets - DO grip 365 x 8 x 2r 3) Strict Standing OH BB Press 170 x 4 x 3r, 7r 4) Poundstone Curls 45 x 35, Rev 20, Rev 15 5) KB Facepulls 2 x 16kg x 3 x 10r 6) BB GM's 135 x 15 - Tired of it rolling around in my neck Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 4, 2013 Author Share Posted March 4, 2013 March 3, 2013 Before Supper Between sickness, work and life stuff getting in the way it's tough getting my workouts in recently. Stressed out and still have a lingering cold. 1) DO Sumo Axle Deadlifts 123 x 5 213 x 2 263 x 2 303 x 2.5+1, 1, 1 - 3rd rep on the 1st set popped right at the top 263 x 9 - All nice and crisp 2a) NNN Squat 45 x 5, 4 135 x 3 225 x 10 245 x 10 265 x 10 285 x 2 x 10r 2b) Blobexxe Loads to the bench then to the floor 41# x 2/2, 4/3, 4/3, 3/3, 3/2 3) Seated DB Presses - Seated cleans as well 70e x 11, 8, 8 - Was going to do one more set of 8 but something didn't feel right in my left braich so I left it. http://www.youtube.com/watch?v=S842iHeFc8w Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 6, 2013 Author Share Posted March 6, 2013 March 5, 2013 Before Supper Just some bicep work between squat days . It's not a ton of volume but doing all of those squats is making me take 2 days between to feel recovered enough. Hopefully by the end I'll be able to pull it back to a day between again. Anywho this puts Saturday as my last day and one week before the comp so it works out well anyways. Concentration Curls w/Manus 35 x 10 Strictish DB Curls 65 x 1, 2, 1, 2, 1, 4 70 x 1, 2/1 Lock work on the table Concentration Curls w/Manus 40 x 18 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 6, 2013 Author Share Posted March 6, 2013 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 7, 2013 Author Share Posted March 7, 2013 March 6, 2013 Before Supper Huge stress. Nuff said. 1a) Squat - 2 min between sets 45 x 5, 4 135 x 3 235 x 10 265 x 10 Add Spud belt. Back was getting tight. 285 x 10 1b) Choked Grippers + O/C - 5 x 1r 2a) AG Axle Deadlifts Sumo 213 x 5 Sumo 303 x 5 Sumo 393 x 5 CV 393 x 5 Sumo 393 x 5 2b) MMS Gripper + O/C - 5 x 1r 3) DB Bench Press 65e x 2 x 20r A couple of the axle sets Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 8, 2013 Author Share Posted March 8, 2013 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 11, 2013 Author Share Posted March 11, 2013 March 10, 2013 Afternoon 1a) Back Squat - NNN - Paused 45 x 4, 5, 5 135 x 3 225 x 2 315 x 1 365 x 1 405 x 3 x 1r IT band was really tight from my hip down on the right leg. I'll have to get rolling. 1b) Euro 2HP 54 x 10 104 x 3 154 x 2 174 x 1 184 x 1 194 x h, just shy of lockout 174 x 5, 4 Monkeyed with the chalk on the implement before the 194 attempts. I should've left it alone. 2a) Bench Press 45 x 8 135 x 5 225 x 2 265 x 4 x 3r, 5 2b) 2" V-Bar 115 x 3 170 x 1 180 x 1 190 x 1 - Easy Peasy 3) Blobexxe Bench Loads 41 x 2 43.2 x 2 46 x h/1, almost/h 4a) TTK Mini-reps at 40mm 10 x 30 4b) High Cable AW Wrist Curls 35 x 25 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 14, 2013 Author Share Posted March 14, 2013 Just finishing the last of today's workout; extra tamales. Things are falling into place. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 22, 2013 Author Share Posted March 22, 2013 March 21, 2013 Before Supper Well today's my first workout since getting back from Tucson. I really enjoy the sights and food down there but even more memorable are the great people located there and that come to Aaron's comps. If you are ever thinking of travelling for a comp this is definitely a good one to hit. I'm also shifting gears again. I've just got to much fat and stress to continue like I have been. Carb Night has begun as well as some more truncated workouts. In general I'm looking to either maintain or hopefully get a tad stronger during this cut of 35-40#. My stats as of now: Bodyweight - 272# Blood Pressure - 115/73 Heart Rate - 70 bpm 1) Bench Press - Warm up and then 235 x 2 x 10r 2) Narrow Grip Bench 210 x 8, 6 3) Incline DB Press 80e x 2 x 8r Pinch done between presses 2HP Euro 48mm w/new grip 54 x 8 104 x 5 154 x 2 174 x 1 184 x f 154 x 4 x 3r TTK Mini Reps for Time - 40mm - 60s Rests 10# x 5 x 6s I'll try a wider grip next time and see how it feels as it was feeling good when Aaron and I were putzing around and I got some good tutoring. I've also been doing some stretching to help my really poor ROM based on Jedd's suggestions. I'm thinking a little flexibility is going to help me immensely. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 23, 2013 Author Share Posted March 23, 2013 March 22, 2013 Before Supper Did a bunch of chest and arm stretching to help my supination ROM. I'll probably stop mentioning it as it'll be daily work. Today was also day two without carbs and feeling good. Seeing a couple pounds of water drop so far. With my pulls and stuff I intended on strapping up to not impede my supination progress and recovery. Instead I did all of my pulls double overhand with the exception if the second 420 pull I did with a hook. Other than those I strapped up. Doing the chin style pulldowns I could feel it in my wrists a lot so I think I'll switch to the V-bar for a neutral grip next time. I also changed my deadlift stance a bit by narrowing it and straightening my feet some. Felt good. I left grip out today as well and will probably hit some gripper and blob work tomorrow. No warmups shown and did everything in less than an hour. Feel great! 1) CV Deadlift - Beltless and DO 420 x 1 x 2r 2) CV Deadlift - Beltless, DO and 90s rests 335 x 8 x 3r 3) Coan Style SLDL Standing on a Plate 235 x 1 x 10r 4) Coan Style BB Rows Standing on a Plate 235 x 2 x 10r 5) Underhand Grip Pulldowns 200 x 2 x 8r 6) DB Rows 125 x 1 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 23, 2013 Author Share Posted March 23, 2013 March 23, 2013 Afternoon 1) Bench Press 200 x 2 x 10r 2) Tricep Pushdowns 100 x 2 x 10r 3) Oly Bar Skull Crushers 95 x 7, 8 4) EZ Preacher Curls 115 x 8, 7 Grip done between other sets Choked grippers x 4 MMS plus Overcrush x 3 45 Hub Curls 2 Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 23, 2013 Share Posted March 23, 2013 >> 45 Hub Curls Like a boss! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 24, 2013 Author Share Posted March 24, 2013 >> 45 Hub Curls Like a boss! Now I just need to find something that their strength transfers to lol! Quote Link to comment Share on other sites More sharing options...
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