Shoggoth Posted August 27, 2014 Author Share Posted August 27, 2014 August 27, 2014 Noon #31daysofarms #augustofarms My back is still a bit niggly so I decided to work with sumo pulls. The pull feels great, the reversal sucks. On my second work set I got a little twinge on the third rep. Pulled one more and decided to call it before I really aggravated my back. I think if I practice these though it might just be a stronger pulling style for me. Only time will tell. I'm also leaving out the pull-ups to give my back a bit of a break plus I should get some arm wrestling in tomorrow. Sumo Deads 135 x 5 x 3r 225 x 3 315 x 2 365 x 10, 4 - niggle Lunge BW x 3 x 12r Trapbar Shrug w/pause 234 x 3 x 15r EZ w/4 chain Curl x 4 x 15r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 29, 2014 Author Share Posted August 29, 2014 August 29, 2014 Noon #31daysofarms #augustofarms Back is still gimped. I don't think being stuffed into the Jetta for 6 hours yesterday helped anything either so I did an anti-Brooks Kubik workout and laid down for just about everything. I also got some armwrestling in last night as well. Incline Press - this angle is tougher than a flat or strict press. I'll stick with it for awhile. 45 x 3 x 10r 95 x 2 x 5r 135 x 4 x 10r Feet Up Strict Bench Press 225 x 4 x 5r Ring Row BW x 4 x 25r Pull-Aparts MM x 50, 30, 20 Extensions w/EZ bar & 4 chains 20, 15, 15, 15 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 31, 2014 Author Share Posted August 31, 2014 August 30, 2014 6ish #31daysofarms #augustofarms Well other than hitting arms every day this month my only other goal was to make it to 100 with these curls. I stopped there but I still feel I could've grunted out a few more but they would've been getting sloppy. I'll start adding some weight to catch up to and maybe pass Jedd. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 1, 2014 Author Share Posted September 1, 2014 September 1, 2014 Afternoon My back wasn't feeling too bad but still in the healing process so I went with the box squats again. Something tweaked on my second warm-up rep at 322 so I just called it there. I probably should've left the barbell curls alone too but oh well. I wanted to push up to a heavier weight with these to see where I'm at. Getting a bit of English happening when the real grunt comes but I'm really working at getting good extension with my arms. I notice a lot of youtubers turn the curl into more of a front shoulder raise. Bow Bar Box Squat 52 x 3 x 8r 142 x 5 232 x 3 322 x 2 Oly Barbell Curls 45 x 2 x 8r 65 x 8 85 x 8 105 x 8 115 x 5 135 x 2 95 x 14 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 3, 2014 Author Share Posted September 3, 2014 September 2, 2014 Before Supper Back is still freaking killing me. Took a while to even get to lay down proper for benching. Once I got going my back felt a million times better though. Endorphins and blood flow help a lot I think. Bench Press 45 x 5 x 10r 135 x 8 185 x 5 235 x 2 255 x 5, 5, 6 Ring Rows BW x 3 x 30r Seated Ahnold Press 40e x 3 x 15r Bodyweight Extensions BW x 4 x 15r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 4, 2014 Author Share Posted September 4, 2014 September 3, 2014 Before Supper Back's sore. Little bit of curls. One Armed Barbell Curls 45 x 5, 8/7-1, 5, 5, 5 Add FG x 5 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 4, 2014 Author Share Posted September 4, 2014 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 5, 2014 Author Share Posted September 5, 2014 September 5, 2014 Noon BB High Incline Press 45 x 3 x 10r 95 x 2 x 5r 135 x 3 155 x 2 175 x 1 195 x 1 165 x 8 Feet Up Bench Press 225 x 8, 8, 7 Ring Row BW x 50, 25, 15 - king of the back pumps! Pull-Aparts MM x 60, 25, 25 EZ Skullcrushers 4 Chains x 4 x 20r Quote Link to comment Share on other sites More sharing options...
Joefrey Posted September 6, 2014 Share Posted September 6, 2014 Nice to see you still train hard ! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 6, 2014 Author Share Posted September 6, 2014 Nice to see you still train hard ! Still plinking away. Hopefully training and life is going well for you too man. Take care! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 7, 2014 Author Share Posted September 7, 2014 September 7, 2014 Afternoon Just some extra work. Close Grip Bench Press 45 x 3 x 10r 135 x 5 185 x 3 225 x 5, 5, 5, 5, 6 - all the same speed BB Curl - Strict & Full RoM 45 x 2 x 5r 95 x 3 105 x 5 x 5r - easy Rope Overhead Cable Ext 50 x 3 x 10r Ring Curl BW x 3 x 15r Heavy Handle R Dev Iso's 10 x 3 x 1r BB Finger/Wrist Curls 45 x 4 x 25r - big pump Heavy Handle Kick-ups 10 x 3 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 8, 2014 Author Share Posted September 8, 2014 September 8, 2014 Noon Watching my back still so taking it easy yet. Working in the McGill 3 and working more unilateral stuff to crank up the obliques. So currently it's all a blend based on Ashman's main template, Brian Carroll and Dr. McGill's warm-up, and some cues from Chris Duffin. Unilateral Suitcase Carry 32k x 5 minutes Bird Dogs 10 x 10s Rolling Planks 1 x 20r McGill Crunch 5 x 10s Squat - paused BW x 8 Goblet 40# x 4 x 8r Hamstring Curl 50 x 3 x 12r Seated Unilateral KB Shrug 32k x 3 x 8r McGill Pull-up BW x 10 x 1r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 10, 2014 Author Share Posted September 10, 2014 September 9, 2014 Before Supper Keeping on the oblique, stabilisation train. Every time I bench now I can feel my form improving, getting a better groove, and getting stronger even with my low back still not 100% Anything past 8 reps on bench is guaranteed to make me lightheaded as well I see. Unilateral KB Suitcase Carry 32k x 5 minutes Bird Dogs 5 x 10s Rolling Planks 1 x 20 Bench Press 45 x 3 x 8r 135 x 5 185 x 3 215 x 4 x 10r Renegade Row 24k ea x 3 x 8r EZ Bar Front Raise 2 chain x 12, 12, 9 Bodyweight Tricep Extensions BW x 2 x 20r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 11, 2014 Author Share Posted September 11, 2014 September 11, 2014 Noon and Before Supper Still taking it easy and rehabbing the back. Unilateral Farmers Walk w/32k KB x 5 min Bird Dogs 6 x 10s Rolling Plank 1 x 20r Goblet Squat 40 x 3 x 8r Trapbar Deadlift 144 x 2 x 4r 234 x 4 324 x 4 Walking Lunges BW x 4 x 10 steps each leg Before Supper Scapular Retractions BW x 3 x 8r BB Curl 50 x 5, 50 50# barbell "60's" Like 21's but 20 reps on each portion. Done as one continuous set. Big V Pulldowns - Had to stay bolt upright for my back 150 x 3 x 12r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 13, 2014 Author Share Posted September 13, 2014 September 12, 2014 Before Supper A little different warm-up exercise. KB Bottoms up Clean Walk 24k x 2 x 1 (about 30 seconds per lap) Bird Dogs 10 x 10s Rolling Planks 1 x 20r McGill Crunch 1 x 10 x 10s High Incline Bench Press 45 x 3 x 10r 95 x 5 145 x 2 165 x 3 x 5r Feet Up Bench Press 225 x 3 x 8r Ring Row BW x 3 x 25r Pull-Aparts MM x 2 x 50r EZ Skullcrushers 4 Chains +10# x 3 x 15r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 15, 2014 Author Share Posted September 15, 2014 September 15, 2014 Noon Still rehabbing the back. BU KB Carry 24k x 2 laps Bird Dogs 10s 1 x 10r Rolling Planks 1 x 20r McGill Crunch 10s 1 x 10r BW Squat 2 x 5r Goblet Squat 24k x 2 x 5r 32k x 3 90 x 3 106 x 3 124 x 3 106 x 10 Hamstring Curl 50 x 4 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 16, 2014 Author Share Posted September 16, 2014 September 15, 2015 Evening Rest of today's work. Seated Unilateral KB Shrug 32k x 3 x 10r McGill Pull-up BW x 13 x 1r Barbell Curl 45 x 2 x 5r 95 x 3 105 x 5 x 6r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 17, 2014 Author Share Posted September 17, 2014 September 16, 2014 Before Supper Back is getting better but still gimpy. Really hurts getting my bench arch but once my lats are pulled down it feels great. First time trying seated dumbbell cleans as an exercise by itself as well. It actually hits the delts nicely. Bench is still progressing little by little so that's good. No point in changing anything. Clubbell Casts 25 x 100r Bird Dogs 10s x 1 x 10r Rolling Plank 1 x 20r McGill Crunches 10s x 1 x 10r Bench Press 45 x 3 x 10r 135 x 8 185 x 3 225 x 2 255 x 1 275 x 1 295 x 2 W/Orig SS 315 x 3 x 5r Seated DB Cleans 40e x 3 x 15r Low Cable Row w/Big V 150 x 3 x 15r DB Skullcrushers w/FG 40e x 3 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 19, 2014 Author Share Posted September 19, 2014 September 18, 2014 Before Supper Back is still tight but getting better. Not pushing it too hard but enough that hopefully I'm helping stimulate some recovery. Warm-Up Clubbell Shield Casts 25 x 110r Bird Dogs 10s x 1 x 10r Rolling Planks 1 x 30r McGill Crunches 10s x 1 x 10s One Legged GM's x a bunch Trap Bar Deads 144 x 2 x 4r 234 x 3 324 x 2 374 x 8, 8, 12 Walking Lunges +50# x 3 x 10r Trap Bar Shrug 234 x 3 x 15r Scapular Retractions BW x 8, 8, 6-1-1 very tough tonight. I think there'll have very good carryover to locking up the back for pulls, GM's, squats, etc. Hammer DB Curls w/FG 40e x 3 x 10r Quote Link to comment Share on other sites More sharing options...
bwwm Posted September 19, 2014 Share Posted September 19, 2014 That's pretty impressive trap bar volume, given you have a buggered back! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 19, 2014 Author Share Posted September 19, 2014 That's pretty impressive trap bar volume, given you have a buggered back! As long as I maintain form it's good so I'm not using to much weight and stopping well before fatigue my back continues to heal. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 20, 2014 Author Share Posted September 20, 2014 September 19, 2014 Before Supper Back and ass are tight. Piraformis jerks. Warmup Clubbell - Bunch of one armed side casts, front casts and shield casts with the 15# club. About 5-7 minutes continuous. Bird Dogs 1 x 10 Rolling Planks 1 x 20 McGill Crunches 1 x 10 - feel a good pop in the back/hips on the first rep. Steep Incline Press 45 x 3 x 10r 95 x 5 145 x 8, 8, 8, 14 Feet Up Bench Press 225 x 8, 8, 8, 7 Ring Row BW x 40, 20, 20, 20 Pull-Aparts MM x 60, 30, 30 Cable Pressdowns 50 x 20 70 x 3 x 15r - pumped! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 21, 2014 Author Share Posted September 21, 2014 September 21, 2014 Noon Just an extra workout. I'll probably leave biceps alone tomorrow. I threw in the seated axle curls to help the hook but by using the axle they sure are tough on my thumbs and wrists. I need to build a 1-1/4" or 1-1/2" barbell and dumbbell. One Armed Barbell Curl 45 x 3, 7, 7, 7 Seated Axle Curl 33 x 10 83 x 2 x 8r 103 x 3 x 6r - last two sets I did all reps from a relaxed deadstop. DB Hammer Curls w/FG 40e x 4 x 8r KB Wrist Curls 24k e x 2 x 15r HH Kick-Ups 10 x 3 x 10r - paused HH Iso's 10 x 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 22, 2014 Author Share Posted September 22, 2014 September 22, 2014 Noon Still rehabbing the back. Warm-up Bird Dogs x 10 Rolling Planks x 20 McGill Crunch x 10 Work Goblet Squat BW x 2 x 5r 24k x 2 x 3r 32k x 3 90 x 1 106 x 1 124 x 3 x 5r KB RDL 124 x 3 x 15r Unilateral Seated KB Shrug 36k x 3 x 10r - niggles my sore spot a bit McGill Pull-up BW x 15 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted September 23, 2014 Share Posted September 23, 2014 Kettlebels on Pentagram 1 Quote Link to comment Share on other sites More sharing options...
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