Shoggoth Posted March 10, 2014 Author Share Posted March 10, 2014 March 10, 2014 Noon Back is still a little gimpy so this PR felt doubly good. Moved this up to today and cut the squats this week so it'll be all recovery now until Saturday. Deadlift 135 x 3 x 3r 225 x 3 315 x 2 x 1r 365 x 1 425 x 2 x 4r 480 x 2 535 x 2 425 x 8 - final ones were tough. Brain wasn't in it. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 12, 2014 Author Share Posted March 12, 2014 March 12, 2014 Noon Dip BW (274#) x 2 x 3r +18# x 3 +36# x 5, 5, 6.5 Bumper Flips 10 x 8 25 x 5 35 x 3 Some table work. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 13, 2014 Author Share Posted March 13, 2014 March 13, 2014 Noon I wasn't going to do any squatting this week but I felt good so I figured what the hell. Back felt fine today but I didn't want to push very hard as I need to be able to stand and move for arm wrestling on Saturday. Had a bunch of blood drawn this morning and crapped my guts out throughout the workout. I was going to push my last set at 405 for 5+ but things got a little dicey in my guts and I didn't have time to shower. Squat 45 x 3 x 3r 135 x 3 225 x 2 315 x 1 365 x 1 405 x 3, 3, 4 315 x 10 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 18, 2014 Author Share Posted March 18, 2014 March 17, 2014 Before Supper No carbs and a bit bagged so I made some use of the safety chains. Went in for a second rep at 485 and didn't have air in my gut, brain off, etc. Stopped there. My left arm is killing me from the bar and armwrestling in Saturday. Squat 45 x 3 x 3r 135 x 3 225 x 2 315 x 1 365 x 1 405 x 1 455 x 1 485 x 1.5 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 21, 2014 Author Share Posted March 21, 2014 March 20, 2014 Before Supper Some weighted training at the table. 1) Cable Hook w/M Handle and FGX 25# x 25 50# x 3 x 15r 2) M Handle Wrist Curls 25# x 50, 25 3) Sledge Radial Deflections 6# x 2 x 10r Needed contrast baths for my arms. Couldn't even close my left hand after. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 21, 2014 Author Share Posted March 21, 2014 1 Quote Link to comment Share on other sites More sharing options...
dhartnet Posted March 21, 2014 Share Posted March 21, 2014 Great videos Jason, good luck on SAT, let us know how you did. And I think I saw protein powder in one video, do you mix that in some scotch? (Dont laugh, my buddy used to make blender drinks with vodka and protein, said he was getting two things done at once, multi-tasking)... Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 21, 2014 Author Share Posted March 21, 2014 Great videos Jason, good luck on SAT, let us know how you did. And I think I saw protein powder in one video, do you mix that in some scotch? (Dont laugh, my buddy used to make blender drinks with vodka and protein, said he was getting two things done at once, multi-tasking)... Thanks buddy! Well I did better than last time as in I didn't get flashed and at least put up a fight lol! Almost won one where I toprolled a monster but he slipped on the way to the pin line. March 21, 2014 Noon Well I just finished week 10 of the Ortmeyer deadlift program and I'm still hitting my reps. I backed off the programs 4 x 4 to a 2 x 4 though just to leave a bit more in the tank for the doubles. Deadlift 95 x 3 x 5r - Did some warm ups with Gail's loading 135 x 3 225 x 2 315 x 1 365 x 1 405 x 1 435 x 2 x 4r 490 x 2 550 x 2 - Boom! 435 x 8 - Tough 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted March 22, 2014 Share Posted March 22, 2014 BOOM 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 23, 2014 Author Share Posted March 23, 2014 March 23, 2014 Noon Quick one today. I'll do some band pronations and stuff later. 1a) Dips - BW x 5, 10, 10 1b) Rock Ring Chin Iso's - BW x 3 x 1 2) DB Knuckle Up Curls - 40# x 8, 8, 8, 8, 16 3) Top Roll Cable - 25# x 2 x 10r 4) M Handle Wrist Curls - 25# x 50, 25, 25 - wicked pump Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 24, 2014 Author Share Posted March 24, 2014 March 24, 2014 Noon Decided to do a volume cycle for squat and am using the Juggernaut method as a basis. I'll repeat; reps over 5 blow! I could've done more on my final set but my GPP isn't there to bother. Squat 45 x 3 x 3r 135 x 3 225 x 2 280 x 5 x 10r Sucked enough that I'm not bothering with accessory work until the reps go down. Besides my back is still pooped from Friday. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 28, 2014 Author Share Posted March 28, 2014 March 28, 2014 Well today I was supposed to double my working max. I was feeling pretty confident but I think I had too much grain in my diet and bad positioning. First rep I would've gotten red lighted as my hips never made it all the way through and the second was more of the same. I'll evaluate as to wether to take next week off or run up with singles and go for a PR. I'm fast right up to getting my hips through. I need to keep freaking working to set my back more at the bottom so I don't have to worry about it as much at the lockout. Maybe I'll use my deadlift bar as well next time. Armwrestling tonight as well so I'm not going to rep a bunch and gas myself for later. Deadlift 135 x 3 x 3r 225 x 2 x 2r 315 x 2 365 x 2 405 x 1 445 x 2 x 4r 500 x 2 560 x F, F - both at lockout Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 31, 2014 Author Share Posted March 31, 2014 March 30, 2014 Afternoon Trying out some different stuff. Kept to around 7-8 RPE. 1a) Seated BTN Press 45 x 10, 8 95 x 5 135 x 3 x 8r 1b) RR Partial Chins 275 x 2 x 4r w/Avr Band x 4 x 5r 2) Rocking DB Hammer 40 x 4 65 x 4 70 x 2 x 4r - on the phone for a while. These were pretty easy. 3) DB Wrist Curl 65 x 20 80 x 3 x 20r 4) Cyplenkov Curl 25 x 3 x 20r - pause at max flex 5) Multibar Partial Hammer Curls w/Manus 30 x 8 80 x 5 100 x 2 x 5r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 31, 2014 Author Share Posted March 31, 2014 March 31, 2014 Afternoon Well I know I was going to be going with a higher volume cycle at the start of last week but after chatting with my Dr. this morning it's time to drop some weight. Everything is pretty much okay but I've got a higher fasted blood sugar level than what I should have but I process sugar influxes just fine according to my blood glucose test. Anywho, more tests. While being in a caloric deficit my reps need to stay down and the intensity up to make good use of whatever glucose and calories I do have and not get into eating up my muscle. 1) SSB Squat - Figure I'll give my elbows a break for a bit and hit my legs and back a bit different for a cycle as well. 65 x 3 x 3r 155 x 3 245 x 3 335 x 3 x 3r 285 x 10 2) Glute Bridges BW x 4 x 25r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 4, 2014 Author Share Posted April 4, 2014 April 4, 2014 Afternoon Deload the deads so I'm not doing anything. Following Ivan's guidance for some gym training. Kept the sets short to acclimatise a bit. 1) Partial Chins w/RR BW x 5 x 5r 2) Hammer Iso's 32kg x 30/25, 23/20 3) Pronation w/Curl 40# x 2 x 10r 4) Radial Dev Iso's 40# x 30/35, 25/30 5) DB Wrist Curl 80# x 2 x 20r 6) Cyplenkov Curl w/Pause 25# x 20, 30# x 2 x 20r Quote Link to comment Share on other sites More sharing options...
bwwm Posted April 5, 2014 Share Posted April 5, 2014 Jason - what's "Partial Chins w/RR" ? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 5, 2014 Author Share Posted April 5, 2014 Top "armwrestling" range if motion using a neutral grip with Metulios Rock Rings. The other way is shorter lol! Quote Link to comment Share on other sites More sharing options...
bwwm Posted April 5, 2014 Share Posted April 5, 2014 ah, ok. I've been contemplating getting some of those for grip training as well. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 5, 2014 Author Share Posted April 5, 2014 I'm just using the top right now so I can engage in the wrist lock/cupping action for armwrestling. I think a guy could get a lot of use out of them though especially someone like you that's really strong with the chin-ups already. Quote Link to comment Share on other sites More sharing options...
bwwm Posted April 5, 2014 Share Posted April 5, 2014 Yeah, I heard Durniat had been putting some rock climbing training techniques in his training, based on info he got from Reinard. I notice that after I do some indoor rock climbing I'm usually stronger the following week. At first I saw RR in your post, and was thinking you were using railroad tie blocks or something to chin with Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 5, 2014 Author Share Posted April 5, 2014 That's pretty hardcore! Haha!! April 5, 2014 Before Supper First time playing with my new 135# Baby Inch. Got some decent hops. Makes me feel pretty hopeful after yesterday's arm workout. First lifts are cold. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 6, 2014 Author Share Posted April 6, 2014 April 6, 2014 Before Supper Week 1 of sidepressure Sunday. Ouch. 1) Seated BTN Press 45 x 2 x 10r 95 x 5 135 x 2 x 8r 115 x 9 - feeling pretty gimpy on the press 2) Side Pressure 30# x 30 40 x 30 50 x 20 60 x -/14 right was gassed 3) SP w/Pronation 30# x 2 x 20r 4) SP w/Supination 30# x 2 x 20r 5) DB Wrist Curls 80# x 20, 17/20, 17/20 6) 2.5" Crusher HC Wrist Curls w/Pause 25 x 20 35 x 2 x 20r 7) Skullcrushers 75 x 3 x 15r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 7, 2014 Author Share Posted April 7, 2014 April 7, 2014 Noonish Week 2 into keto and the SSB run. Down to 264# this morning. Had a tough time mentally with the squats. Fading out. Worst part of keto. 1) SSB Squats 65 x 3 x 3r 155 x 2 x 3r 244 x 1 345 x 3 x 3r 285 x 10 - Good job I'm doing a run with the SSB. It seems it's waaay behind my regular power bar back squats. I'm using 465# to base my work off of. 2) Glute Bridge BW x 3 x 25r +65 x 25r - I'll keep adding a bunch of weight. I also pause and give a good crunch on contraction. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 9, 2014 Author Share Posted April 9, 2014 April 9, 2014 Afternoon First day out with the logbar this year and standing overhead presses since last fall. I also got my first full lifts with the 135# Baby Inch. I got a lift with the left as well but I wasn't recording as I figured I'd just be getting hops at that point. 12" Logbar VP 90 x 3 x 5r VP 140 x 3, 5 PP 160 x 3 PP 180 x 3, 1 SP 110 x 16, 12 135 Baby Inch 1/A,1/A, A/A, A/1, A/A 5# PD x 1/1, A/A 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 10, 2014 Share Posted April 10, 2014 Nice deadlifts with that Baby Inch! Jason, I'd be interested to know how much you can pull double overhand on the axle? I'm just curious how a Baby Inch deadlift translates to the Axle for you. Quote Link to comment Share on other sites More sharing options...
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