Shoggoth Posted May 3, 2014 Author Share Posted May 3, 2014 May 2, 2014 Before Supper I'm really liking the idea of all if these singles. It's giving me a really good opportunity to play with some different form tweaks. I'm thinking about throwing in just 5 singles at about 75% on my squat day just to keep reinforcing my form. Deadlift 135 x 3 x 3r 225 x 2 315 x 1 405 x 1 455 x 10 x 1r 505 x 1 - just for fun Rounded Back SLDL 285 x 3 x 8r Wow these really tax the thoracic area uncurling like that. Nice and slow. Pendley Row - Tit point level 225 x 3 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 4, 2014 Author Share Posted May 4, 2014 May 4, 2014 Afternoon Gail was in the main training area so I decided to do dips rather than shoulder presses today. My back also got a little tweak during them so that coupled with the fatigue from Friday kept the chins feeling like crap so I left them out. 1) Dip BW x 2 x 5r +25 x 3 +50 x 3 +60 x 2 BW x 3 x 10r 2) Chins BW x 2 x 5r 3) Towel Pronations 25 x 4 x 20r 4) DB Wrist Curl 85 x 3 x 20r 5) 2.5" Crusher HCWC 50 x 15, 15, 12 6) TTK Key Pinch 12.5 x 16, 15, 15 7) Knuckle Up BB Curls Bar x 2 x 30r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 5, 2014 Author Share Posted May 5, 2014 May 5, 2014 Noon Going to start just punching the clock for awhile with the squats. Woke up sick this morning with some kind of head and chest cold. A good sweat should help. 1) Squat 45 x 3 x 3r 135 x 3 225 x 2 315 x 1 345 x 1 375 x 5 x 3r 2) Front Squat 45 x 3 135 x 3 225 x 3 x 5r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 7, 2014 Author Share Posted May 7, 2014 May 7, 2014 Noon Quick logbar workout. Armwrestling tonight. 12" Logbar 90 x 3 x 5r 140 x 3 170 x 7 x 3r 140 x 8 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 7, 2014 Author Share Posted May 7, 2014 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 12, 2014 Author Share Posted May 12, 2014 May 12, 2014 Noon I've been pretty sick the last few days and haven't done anything since last Wednesday. Still hacking quite a bit today and expectorating a lot of crap out of my lungs. Good time to squat Actually they felt really good today other than hitting my safety chains on my last set of front squats and losing the bar. 1) Back Squat 45 x 3 x 3r 135 x 3 225 x 2 315 x 1 365 x 1 385 x 5 x 3r 2) Front Squat 135 x 2 225 x 8, 8, 6 Bunch of Baby Inch picks between sets. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 14, 2014 Author Share Posted May 14, 2014 May 14, 2014 Noon Just another simple log bar workout. I'm thinking this routine might be pretty good. Kind of using Sullivan's with a tweak. Warm-up 70% x 2. I'm thinking though of going to 2 x 4r or 4 x 4r like the M/O deadlift routine though. Add 5# per week. 80% 7 x 3r. Move up 5# per week until you hit 87-90% or fail at a rep then drop to 7 x 2r. When you fail a rep then drop to 7 x 1r for the next week. When you miss a single start again with a new 1RM to base the program off of. 70% x AMRAP add 5# per week. Push to get 8+ reps. If you fail at 8 redo this workout again next week. 12" Log Bar 90 x 3 x 5r 140 x 2 175 x 7 x 2r 140 x 12 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 14, 2014 Share Posted May 14, 2014 May 14, 2014 Noon Just another simple log bar workout. I'm thinking this routine might be pretty good. Kind of using Sullivan's with a tweak. Warm-up 70% x 2. I'm thinking though of going to 2 x 4r or 4 x 4r like the M/O deadlift routine though. Add 5# per week. 80% 7 x 3r. Move up 5# per week until you hit 87-90% or fail at a rep then drop to 7 x 2r. When you fail a rep then drop to 7 x 1r for the next week. When you miss a single start again with a new 1RM to base the program off of. 70% x AMRAP add 5# per week. Push to get 8+ reps. If you fail at 8 redo this workout again next week. 12" Log Bar 90 x 3 x 5r 140 x 2 175 x 7 x 2r 140 x 12 That sounds like an awesome program. I wonder if it would work for the RT as well... Maybe I'll try it after the one I'm using is over. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 14, 2014 Author Share Posted May 14, 2014 May 14, 2014 Noon Just another simple log bar workout. I'm thinking this routine might be pretty good. Kind of using Sullivan's with a tweak. Warm-up 70% x 2. I'm thinking though of going to 2 x 4r or 4 x 4r like the M/O deadlift routine though. Add 5# per week. 80% 7 x 3r. Move up 5# per week until you hit 87-90% or fail at a rep then drop to 7 x 2r. When you fail a rep then drop to 7 x 1r for the next week. When you miss a single start again with a new 1RM to base the program off of. 70% x AMRAP add 5# per week. Push to get 8+ reps. If you fail at 8 redo this workout again next week. 12" Log Bar 90 x 3 x 5r 140 x 2 175 x 7 x 2r 140 x 12 That sounds like an awesome program. I wonder if it would work for the RT as well... Maybe I'll try it after the one I'm using is over. Might work out ok. Sticks to Prelipins pretty good with some decent volume work as well. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 15, 2014 Author Share Posted May 15, 2014 May 15, 2014 Noon Still a bit hacky and full of boogers but good enough to pull. I left the rows off as we've got armwrestling practice tonight. Another re-iteration; these round back pulls get TOUGH. They should build up a ton of thoracic strength. Another thing I've noticed since going keto at the beginning of April is I hardly have any flatulence whereas before Marty and I would do our darndest with tandem blasts throughout the evening. Also I should be down to 249# this weekend I'm thinking. Started at 276# at the end of March. Deadlift 135 x 3 x 3r 225 x 2 x 2r 315 x 1 405 x 1 455 x 1 485 x 10 x 1r - 1.5 minute rests between sets Round Back SLDL 295 x 3 x 8r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 18, 2014 Author Share Posted May 18, 2014 May 18, 2014 Afternoon Today I decided to try bench pressing again for the first time in months. Not sure what to think. Shoulder feels a little tweaked and it feels a little weird in the arms. I'll try the same stuff next week and if it feels the same I'll just overhead press and dip from now on. Bench Press 45 x 2 x 8r 135 x 5 185 x 3 220 x 4 255 x 6 x 3r - was going to do seven but the last rep on the 6th was tough enough. Lost a lot of technique and strength with this lift. 220 x 8 I'll hit my back and arms with my squats tomorrow. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 19, 2014 Author Share Posted May 19, 2014 May 9, 2014 Afternoon 1) Squat 45 x 3 x 3r 135 x 3 225 x 2 315 x 1 365 x 1 395 x 5 x 3r 2) Front Squat 135 x 2 225 x 3 x 6r - I was going to do 4 but I got tired of being choked. 3) Hammer Iso's 32k x 30s 36k x 2 x 15s 4) Towel Curl Pronations 25 x 20 35 x 2 x 15r Reverse bending with 1" FBBC wraps Tree Island 60d Gr5 15' on a 7" x 1/4" FBBC square 5' on a gr8 Lots of work to do. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 21, 2014 Author Share Posted May 21, 2014 May 20, 2014 Some filler work today. Plan on going for about an hours walk around the lake tonight as well. Partial Chins BW x 8, 8, 8, 8, 8, 5, 5 - 50r DB Wrist Curls w/Manus 70 x 25, 23, 20 Cyplenkov Wrist Curls w/Terminator Handle 20 x 3 x 15r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 21, 2014 Author Share Posted May 21, 2014 May 21, 2014 Noon My regular log bar day. Biceps were killing me quick after yesterday's chins and my legs were lacking pop so I called it before the seven sets. I think I'll start at 75% plus 5# and run up again starting next week. I know it'll be tough making strength gains during weight loss but as long as I keep pushing myself in the 75-90% range I shouldn't lose any or much strength. I just need to be smarter about when to back off and run up again. 12" Log Bar 90 x 3 x 5r 140 x 2 x 4r 160 x 1 180 x 2, 2, 2, 1 145 x 8 I'll probably go for a walk later. Only taking in about 1,600 - 2,000 calories a day depending on my activity level. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 22, 2014 Author Share Posted May 22, 2014 May 22, 2014 Noon Well today was pull day. Feeling a bit fatigued since I've moved weight around the last 5 days straight. I was just supposed to do some reps at 90% but I figured what the hell "it's my birthday" and gave 6 plates a go. Failed understandably. I haven't pulled this heavy in a while, 5 straight training days, plus I've just lost 25# in the past month and a half. Failed at my usual spot right above the knees. I'm thinking about some block pulls with me in a bad position to try and shore this up. Just left with my failure to end the session as I've got armwrestling tomorrow as well and I want to recover somewhat before I go. Deadlift 135 x 3 x 3r 225 x 2 x 2r 315 x 2 405 x 1 455 x 1 505 x 1 545 x 1 585 x fail just above the knees. Some talc might've helped as well. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 23, 2014 Author Share Posted May 23, 2014 May 23, 2014 Noon No armwrestling tonight so I did a quick workout. Just a quickie. Chins BW x 3 x 3 +40 x 1, 2, 1 BW x 8 Blobbing the 40# between chin sets. 32k Hammer Iso x 1 - too weak Towel Pronations 35 x 2 x 15r DB Wrist Curls w/Manus 70 x 2 x 25r Cyplenkov Wrist Curls w/Terminator 20 x 2 x 18r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 26, 2014 Author Share Posted May 26, 2014 May 26, 2014 Noon Well I started Jay Ashman's ASS training today for something different. Basically it's a 4 day a week with 3 different blocks that get hit over a 3 week period starting with a volume, then medium intensity, and then a max effort block. The big thing that's going to get me right now is the timed rest periods. Holy crap! Between that, armwrestling last night, and the calorie deficit it sure kicked my ass. I thought I was leaving my ego at the door but apparently not enough of it. I should knock back the squat weight to 285 or so and get another set and some more reps. Accessories were all done with a good stretch and contraction. Playing bodybuilder with a good pause and squeeze with each contraction as well. Tough! 1) Back Squat 45 x 3 x 3r 135 x 3 225 x 2 315 x 8, 8, 7 - way to light headed to go for the 8th - 90s rests 2) BB GM's 135 x 3 x 10r - 30s rests 3) DB Shrug w/Pauses 105e x 3 x 10r - 30s rests 4) NG Pulldowns 150 x 10, 8, 8 - 30s rests 5) Hammer Curls 25e x 15, 12, 10 - 60s rests Didn't do the abs. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 27, 2014 Author Share Posted May 27, 2014 May 27, 2014 Noon What a hit to the ego with these short rest periods. Work weights are waaay down. Bench Press 90s 45 x 3 x 10r 135 x 5 185 x 3 205 x 10, 8, 4 185 x 4 - FHAAAK!!! V-Grip Landmine Row 30s 115 x 3 x 12r Band Pull-aparts 30s MM x 20, 15, 15 JM Press 30s 45 x 10 65 x 15, 15, 12 AB Wheel 30s BW x 3 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 27, 2014 Author Share Posted May 27, 2014 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted May 28, 2014 Share Posted May 28, 2014 What brand ab wheel are you using? I was going to get one last year, but all the reviews on amazon were unfavorable for heavier folks for most of the ones I was looking at. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 28, 2014 Author Share Posted May 28, 2014 What brand ab wheel are you using? I was going to get one last year, but all the reviews on amazon were unfavorable for heavier folks for most of the ones I was looking at. I can't remember. It's just one I picked up from Wal-Mart for a couple of bucks. It's got 2 wheels side by side and just the regular bicycle type grips. I think the people giving negative reviews were probably so heavy that they didn't even want to start. I've got another one boxed away somewhere that's cheaper yet and you'd have to be freaking huge to wreck it. Like 500#. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 28, 2014 Author Share Posted May 28, 2014 May 28, 2014 Noon Just some wrist curling. Might do some grip machine/finger curls and some pinch later. DB Wrist Curls w/Manus Grip 80 x 3 x 20r Cyplenkov Wrist Curls w/T Handle 20 x 3 x 15r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 29, 2014 Author Share Posted May 29, 2014 May 29, 2014 Noon Man it's taxing cutting the rest periods. I know it won't take long to catch up though then I can get moving weight again. 1) Deadlift - 120s From Floor 135 x 3 x 3r 225 x 2 315 x 1 405 x 1 455 x 1 From 5" Blocks 505 x 4, 4, 3 2) Lunges - 60s BW x 3 x 10r ea leg 3) BB Shrug w/3 ct - 60s 225 x 3 x 10r 4) Full Range Pull-Ups - 60s BW x 3 x 3r 5) Pinwheel Curls - 30s 40 x 3 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 30, 2014 Author Share Posted May 30, 2014 May 30, 2014 Noon Well now that I've gone through 4 days of this I can say that low body takes 60 minutes and upper takes 45 if a guy follows the rest guidelines. These times can be beat a bit too so there's another way to progress. Triceps were still sore from Tuesday going into this as well. Overall I'm fatigued but I know this'll improve quickly. Seated BTN Press - 90s 45 x 3 x 10r 95 x 3 145 x 3 x 5r Dips - 60s BW x 10, 8, 6 - triceps were really feeling it Pendley Row - 60s 225 x 3 x 8r Rear Delt Raises w/Pause - 60s 25e x 12, 10, 8 Incline Tate Press - 60s 30e x 20, 14, 9 Planks - 30s BW x 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 31, 2014 Author Share Posted May 31, 2014 (edited) May 31, 2014 Afternoon DB Wrist Curls w/Manus 80 x 3 x 25r Cyplenkov Wrist Curls w/T Handle 20 x 3 x 20r Edited May 31, 2014 by Shoggoth Quote Link to comment Share on other sites More sharing options...
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