Shoggoth Posted June 2, 2014 Author Share Posted June 2, 2014 June 2, 2014 Noon Buggered up and got forward on 365. Completely fell. No control. Stripped the weight quickly and ran back up with singles as fast as I could get the weight on. Spooked me a bit having that happen. Another reinforcement to get my head right. Heaviest I've gone in a while. It was easy and I wanted to leave it on a easy note to keep the progression going. Back Squat 45 x 3 x 3r 135 x 3 225 x 2 315 x 1 365 x f 45 x 1 135 x 1 225 x 1 315 x 1 365 x 1 405 x 1 435 x 1 455 x 1 385 x 5 BB GM's - 30s 135 x 3 x 12r Seated DB Shrugs w/3ct - 30s 65e x 15, 15, 12 NG Pulldowns - 30s 150 x 10, 10, 8 DB Hammer Curl - 30s 25e x 15, 15, 12 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted June 2, 2014 Share Posted June 2, 2014 Ive done it before, you will be fine Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 2, 2014 Author Share Posted June 2, 2014 Ive done it before, you will be fine I am Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 3, 2014 Author Share Posted June 3, 2014 June 3, 2014 Noon Bench felt good. Nice and tight and pain free. Taking it easy. Bench Press 45 x 3 x 5r 135 x 3 185 x 2 225 x 1 255 x 1 275 x 1 295 x 1 250 x 6 V-Grip Landmine Row - 30s 115 x 15, 15, 10 Band Pullaparts - 30s MM x 3 x 20r JM Press - 30s 65 x 3 x 15r Ab Wheel - 30s BW x 10, 8, 8 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 5, 2014 Author Share Posted June 5, 2014 June 5, 2014 Early Worked out pretty early this morning as Gail and I had to get out the door for appointments. Second last rep on the shrugs something twinged in my back. Freaking hurt. Stopped, had a shower, Robax, and the foam roller. Really worked on feeling the muscles and getting good contractions. Rounded Back SLDL - 60s 135 x 3 x 5r 225 x 12, 12, 10 Lunges - 60s BW x 3 x 12r - really blow up my quads BB Shrug w/3ct - 60s 225 x 3 x 12r I'll see how I feel and how late I get home for the pull-ups and curls. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 6, 2014 Author Share Posted June 6, 2014 June 5, 2014 Early Worked out pretty early this morning as Gail and I had to get out the door for appointments. Second last rep on the shrugs something twinged in my back. Freaking hurt. Stopped, had a shower, Robax, and the foam roller. Really worked on feeling the muscles and getting good contractions. Rounded Back SLDL - 60s 135 x 3 x 5r 225 x 12, 12, 10 Lunges - 60s BW x 3 x 12r - really blow up my quads BB Shrug w/3ct - 60s 225 x 3 x 12r I'll see how I feel and how late I get home for the pull-ups and curls. Evening DO Pull-ups - I suck at these bigtime 60s BW x 3, 3, 3, 2, 1 Pinwheel Curls - 60s 40e x 10, 10, 10, 8, 6 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 6, 2014 Author Share Posted June 6, 2014 June 6, 2014 Noon Seated BTN Press - 60s 45 x 3 x 10r 95 x 3 115 x 10, 10, 6 Dip - 60s BW x 10, 8, 8 Pendley Row - 60s 225 x 3 x 9r Paused Rear Delt Raise - 60s 25e x 3 x 12r Incline DB Tate Press - 60s 30e x 20, 15, 10 Hanging Leg Tucks - 60s BW x 3 x 8r - tough stretch on the shoulders. Best to do more. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 10, 2014 Author Share Posted June 10, 2014 June 9, 2014 Before Supper Played a little smarter with the weight and reps on the core work. Timed rests play a big part but I feel like my conditioning is getting much better. Time for a Don Tomas and a bunch of chicken! Squat w/Bow Bar - 120s 52 x 4 x 3r 142 x 3 232 x 2 322 x 1 362 x 3 x 4r Baby Inch picks between sets. GM's w/Bow Bar - 60s 142 x 3 x 15r - Cardio bouncing up and down so many times. Seated DB Shrug w/3ct - 60s 65 x 3 x 18r NG Pulldowns - 60s 150 x 3 x 12r DB Hammer Curls - 60s 25e x 20, 20, 15 Standing Band Crunches - 30s Avr x 3 x 15r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 10, 2014 Author Share Posted June 10, 2014 June 10, 2014 Noon Bench Press - 120s 45 x 3 x 8r 135 x 5 185 x 3 235 x 3 x 5r V-Grip Landmine Row - 60s 115 x 18, 18, 15 Band Pull-Aparts - 60s MM x 3 x 25r JM Press - 60s 65 x 3 x 18r Dragon Flags - 60s BW x 3 x 2r - Hold as long as possible Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 12, 2014 Author Share Posted June 12, 2014 June 12, 2014 Before Supper I think those goddamn rice crispy bastards were hiding in the basement today. My back was still a bit fatigued from the higher rep GM's on Monday so I decided to pull sumo. Warm-ups went good and 455 felt very easy. I'm supposed to work to a max single, double, or triple today and by the feel of the 455 I felt pretty confident on getting 5+ with 505. Loaded up. Took out the slack. Started pulling back aaand... Snap! Crackle! Pop! My left hamstring had a good 3-4 good pops in it without the bar even leaving the floor on the first rep. Hobbled to get some Robaxacet in me quickly. Still cramping a bit. Hopefully just some adhesions that let loose. Anyways that's it for today. Hopefully Friday the 12th goes better haha! At least last night at arm wrestling everything felt good. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 13, 2014 Author Share Posted June 13, 2014 June 13, 2014 Noon Feeling beat up. Leg is still sore but that's to be expected. My arms and shoulders got ouched quick as I guess I'm not healed up from Wednesdays arm wrestling. Tomorrow I might do some curls and wrist stuff. All sets at 60s rests with the exception of the BTN. Seated BTN Press 45 x 3 x 8r 95 x 5 145 x 2 165 x 1 175 x 1 150 x 5 Dips BW x 3 x 10r Ring Row BW x 20, 20, 15 3 Way Delt Raise 25e x 3 x 5r Incline Tate Press 40e x 3 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 14, 2014 Author Share Posted June 14, 2014 June 14, 2014 Noon Just a bit of extra work as I won't be pulling again until next Friday. 60s rests between all sets Pinwheel Curls 40e x 10, 10, 10, 8, 8 Incline Curls 40e x 3 x 8r Towel Pronation Curls 25 x 4 x 20r Cyplenkov Wrist Curls w/T Handle 20 x 20, 20, 15, 15 I was going to do some regular DB wrist curls as well but it hurts my hamstring too much to pick up the heavier bells yet. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 16, 2014 Author Share Posted June 16, 2014 June 16, 2014 Noon Testing a bit on my hammy from last Thursday's incident. I planned on working to 322 but it was starting to twinge a bit at 232. Wrapped my hammy in a 2m wrap but it just didn't feel right after the second set so I called it there. I'll let it heal some more. 60s rests Bow Bar Squat 52 x 3 x 5r 142 x 5 232 x 5, 12, 12 Band GM's Avr x 3 x 20r Incline DB Shrug w/3ct 40e x 25, 25, 20 NG Pulldowns 170 x 3 x 8r Barbell Curl x 15 - way too tough on my wrists Purple Bar Curls 30 x 10 80 x 12, 12, 10 Standing Band Crunches Str x 3 x 15r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 17, 2014 Author Share Posted June 17, 2014 June 17, 2014 Noon Well today I tried seated Klokov presses for the first time. Wow! I don't think I can recall any other exercise that goes from feeling light and easy to grind so quick. Each rep I let the bar relax on my traps before firing up. Really hits square on the delts. 60s rests Bench Press 45 x 3 x 8r 135 x 3 185 x 3 205 x 3 x 8r V-Grip Landmine Rows 135 x 3 x 8r Klokov Seated Press - no back support 45 x 8 95 x 10, 8, 5 Band Pushdowns Avr x 3 x 15r Dragon Flag BW x 3 as long as possible Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 20, 2014 Author Share Posted June 20, 2014 June 19, 2014 Before Supper Handling my hamstring with kid gloves because of last week. Still I got a pretty good sweat going with 80% humidity in the basement. Deadlift - 90s Floor 135 x 4 x 3r 225 x 2 x 3r Blocks 315 x 3 405 x 1 455 x 3 x 4r 45s to 60s on all assistance work Paused Leg Extensions 75 x 3 x 15r BB Shrugs 405 x 3 x 10r Pull-ups BW x 3, 3, 3, 3, 5 Alt DB Curl 65e x 3 x 5r - My right was substantially stronger. Must've arm wrestled more with my left last night lol! Russian Twists 4k Medicine Ball x 3 x 15r Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted June 20, 2014 Share Posted June 20, 2014 Jason do you think you tore your hamstring? Is there bruising? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 20, 2014 Author Share Posted June 20, 2014 Jason do you think you tore your hamstring? Is there bruising? No bruising. The way it felt I was surprised that there wasn't any. I think it was just some adhesions letting loose. I felt it a little today but no pain. Felt like a wet rag ripping when it happened last week. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 20, 2014 Author Share Posted June 20, 2014 June 20, 2014 Before Supper A couple new things; the Overhead Dick's press and a slightly different plank. First time trying that Dick's press and holy crap it doesn't take much to fry the triceps as long as you do it right and keep your elbows as high as possible the whole time. The other thing with the plank is that rather than holding for max time (which I can do for what seems like ages) I just maximally contracted everything from my hips to my armpits for 20-30 seconds. Big difference and I think it'll have a great payoff. Second week going back to some ring rows as well. They blow up my whole upper back as well as my biceps probably more than anything else. Good stuff. Seated BTN Press - 90s 45 x 3 x 10r 95 x 5 145 x 6, 6, 5 Dips - 60s BW x 15, 10, 8 Ring Rows - 60s BW x 25, 20, 17 Seated Bradford Press - 60s 95 x 3 x 12r Seated OH Dick's Press - 30s 45 x 12, 12, 8 Max Contraction Plank - 30s BW x 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 23, 2014 Author Share Posted June 23, 2014 June 23, 2014 Noon Went with front squats to take some load off of the hamstring to give it a bit more healing time. 275 was easy but I felt a little twinge so I stopped there. Front Squat 45 x 3 x 3r 135 x 3 185 x 3 225 x 2 275 x 1 235 x 5 60s Rests RDL 135 x 12 225 x 3 x 20r BB Shrug 405 x 12, 10, 10 NG Pulldowns 190 x 3 x 8r Purple Bar Curls 80 x 15, 15, 10 Standing Band Crunch Str x 3 x 18r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 24, 2014 Author Share Posted June 24, 2014 June 24, 2014 Noon Arm was a tad ouchy for benching. Lining up a deep tissue massage to see if that helps. Bench Press 45 x 3 x 8r 135 x 5 185 x 3 225 x 2 255 x 1 275 x 3 235 x 6 V-Grip Landmine Row 145 x 3 x 8r Klokov Seated Press 45 x 5 95 x 10, 9, 6 Band Pushdowns Avr x 3 x 18r Band Oblique Twists MM x 3 x 12r Blobbing between bench sets. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 25, 2014 Author Share Posted June 25, 2014 June 25, 2014 Noon Just some extra stuff. Played with the baby Inch DB Wrist Curls w/Manus 80 x 20 85 x 18, 15 Cyplenkov Wrist Curls w/T Handle 20 x 20, 20, 15 1" Wrist Roller - Extensors 25# x 2 x 1r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 27, 2014 Author Share Posted June 27, 2014 June 26, 2014 Before Supper Deadlift - 90s, Changed grip to having my right supinated 135 x 5 x 3r 225 x 3 315 x 2 365 x 3 x 8r - gets the sweat machine going with 90 second rests 60s rests for all other sets Leg Extension 80 x 3 x 15r - wicked pump Barbell Shrug 315 x 3 x 15r Pull-up BW x 3, 4, 5, 4, 3 Towel Pronation Curls 25 x 3 x 20r Standing Band Crunches Str x 3 x 20r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 27, 2014 Author Share Posted June 27, 2014 June 27, 2014 Noon Cripes! I'm still freaking bruised up and sore from seeing my deep tissue massage guy on Wednesday. Definitely costing me some reps today. Seated BTN Press - 90s 45 x 3 x 10r 95 x 3 115 x 10, 10, 7 60s rests Dips BW x 13, 10, 8 Ring Rows BW x 25, 25, 15 Seated Bradford Press 105 x 3 x 8r Seated Dick's Press 45 x 3 x 12r Side Bends 108 x 3 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 30, 2014 Author Share Posted June 30, 2014 June 29, 2014 Before Supper No practice tonight so I wanted to do a little arm wrestling specific training. I'll be doing some full ROM curls tomorrow as well as some wrist stuff. Rather than doing my typical Iso's I decided to giver with some of David Horne's lock and load training. Fun stuff! Vertical Hold 25 x 20s 35 x 2 x 20s 45 x 20s 55 x 15s, 2s/10s - right had nothing Lock Raises 35 x 10, 8/10, 8/10 L&L Curls 25 x 10, 8/12 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted June 30, 2014 Author Share Posted June 30, 2014 June 30, 2014 Afternoon Putting a bit more weight on the hamstring. I wore my Rehband shorts to keep them nice and warm. No issues. Squats felt nice and strong so I'll keep chugging along again. Bow Bar Squat - 120s 52 x 5 x 3r 142 x 3 232 x 2 322 x 1 362 x 3 x 5r 60s rests RDL 245 x 3 x 20r Wesley Inman Shrugs - 15s Holds 45e x 3 x 8r - fire up the traps good! NG Pulldowns 200 x 3 x 8r Giant Set - 90s rest Purple Bar Curls 80 x 3 x 8r Alt DB Curls 40 x 8, 35 x 8, 30 x 8 Conc Hammer Curls 30 x 8, 25 x 2 x 8r Standing Band Crunches Str x 3 x 20r Quote Link to comment Share on other sites More sharing options...
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