Shoggoth Posted October 17, 2014 Author Share Posted October 17, 2014 October 16, 2014 Before Supper Warm-up Clubbell McGill 3 Bodyweight Squats Wedging Sumo Deads 135 x 3 x 3 225 x 2 x 2 315 x 1 405 x 1 455 x 1 505 x Didn't feel right so I stopped. Maybe I'm learning Front Squat 45 x 2 x 5r 135 x 4 185 x 3 x 8r KB Shrug 36k ea x 3 x 25r McGill Chin BW x 2r +25 x 12r One Armed Hang Right x 3 x 20s Left x 3 x 20s Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 17, 2014 Author Share Posted October 17, 2014 October 17, 2014 Noon First heavy overhead day since the back tweak in August. Felt good. I also widened my grip a bit more which seems to help. Warm-up Clubbell's Push Press 45 x 3 x 10r 95 x 2 x 3r 135 x 2 165 x 1 185 x 1 205 x 1 225 x 1 190 x 8 - easy Floor Press 135 x 5 185 x 3 x 15r Bent Row 235 x 3 x 8r Rear Ring Flies BW x 4 x 12r Pushdowns w/V 100 x 3 x 12r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 19, 2014 Author Share Posted October 19, 2014 October 19, 2014 Afternoon Well I went through 7 cycles (21 weeks) of Jay Ashman's strength program. Good stuff. I'm going to now continue to use it as my basis without any tweaks on the press days and primarily use the assistance as laid out for the lower body days. I'll be using Jake Sullivan's example to progress in those as I've had really good success with it on squats in the past couple of years. Elbows are right hooped today from arm wrestling practice last night. 1,200 mg of ibuprofen and a bunch of capcaicin and they're still screaming. I hope it doesn't affect my bench on Tuesday. Warm-up Clubbell, McGill 3, BW Squats, Dislocates Squat 45 x 4 x 3r 135 x 3 225 x 3 315 x 1 365 x 3 x 3r 315 x 8 Conventional Deads 135 x 2 x 3r 225 x 2 315 x 2 405 x 3 x 3r Snatch Grip Shrugs 245 x 3 x 15r McGill Pull-ups BW x 1 +10 x 10r One Armed Hangs BW x 3 x 20s Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 22, 2014 Author Share Posted October 22, 2014 October 21, 2014 Before Supper Got a flu shot last night and feel like crap today. Warm-up Clubbell McGill 3 Shoulder Dislocates Bench Press 45 x 3 x 10r 135 x 5 185 x 3 230 x 8, 8, 8, 10 Low Cable Row w/Big V 200 x 4 x 10r Uni Side Raise 25 x 4 x 10r Skullcrushers 35 x 8 85 x 5 115 x 9 - elbows tweaky still from arm wrestling. 105 x 10 Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 24, 2014 Share Posted October 24, 2014 I've heard the flu shot is great for preventing last years flu strain. I haven't bothered to get one in recent years. "If he dies, he dies." ;-) 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 24, 2014 Author Share Posted October 24, 2014 I've heard the flu shot is great for preventing last years flu strain. I haven't bothered to get one in recent years. "If he dies, he dies." ;-) I was like that up until this year when I found out I've got a bit of Alpha 1 - AT. Sounds cool though. No issues other than I have to take care of my liver and lungs better than most. Boo October 23, 2014 Before Supper Extra work day for my squat and pulls. I'll do work on this day to assist my main squat/pull day. Warm-up McGill 3 Bodyweight Squat Goblet Squats Front Squat 45 x 2 x 3r 135 x 3 195 x 4 x 6r Paused Deadlifts 135 x 225 x 315 x 365 x 3 x 4r KB Shrug 36k ea x 30, 30, 25 McGill Chins BW x 5 x 3r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 24, 2014 Author Share Posted October 24, 2014 October 24, 2014 Noon Warm-up Clubbell McGill 3 Dislocates Barbell Strict Press 45 x 3 x 10r 95 x 5 135 x 2 165 x 6, 6, 9 - RPE 9 Floor Press 45 x 6 135 x 5 185 x 3 225 x 3 x 8r Barbell Row 225 x 3 x 10r Superset next two exercises - short on time Rear Ring Flies BW x 3 x 10r Pushdowns w/V 100 x 3 x 10r Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 26, 2014 Share Posted October 26, 2014 Some nice work there! Nice wrist wraps! Who makes those? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 26, 2014 Author Share Posted October 26, 2014 Some nice work there! Nice wrist wraps! Who makes those? Those are from APT. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 27, 2014 Author Share Posted October 27, 2014 October 26, 2014 Before Supper Mentally really gassed today. Squats were mentally tough which really sucked at such a light weight. Got into it during my rep set at least. I did some gripper closes between my pull sets as well. First time using one in probably over a year. Confident I can still close an easy number 3 with my right at the moment. Warm-up Clubbell McGill 3 Goblet Squats Bow Bar Squats 54 x 2 x 3r 144 x 3 234 x 3 324 x 1 374 x 3 x 3r 324 x 8 Deadlift - I'm using my WPB for this cycle as well 135 x 2 x 3r 225 x 2 315 x 2 415 x 3 x 3r IM2.5 x 4 x 3r plus oc after 3rd reps BB Shrug 315 x 30 Pull-ups BW x 5 x 2r 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 27, 2014 Share Posted October 27, 2014 Jason - great to see you training grip again! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 27, 2014 Author Share Posted October 27, 2014 Jason - great to see you training grip again! I might do this once or twice a week. Wondering about doing some pinch training again as well. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 29, 2014 Author Share Posted October 29, 2014 October 28, 2014 Before Supper Bench is still moving. Got sloppy though. Second rep with 315 I needed someone to yell at me for that extra inch like my wife does haha! Warm-up Clubbell McGill 3 Bench Press 45 x 3 x 10r 135 x 5 185 x 2 225 x 1 255 x 1 285 x 1 300 x 2 315 x 1, and an inch short Add Slingshot 315 x 6 Between Bench Sets Climber 2HP 61 x 2 x 5r 86 x 5 111 x 3 136 x 1 148.5 x 1 161 x 1 131 x 5 x 3r Low Cable Row w/Big V 220 x 3 x 8r Continuous Cycle as Quick as Possible Seated Hammer Curl/Tate Press 40e x 10-8-5 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 31, 2014 Author Share Posted October 31, 2014 October 30, 2014 Before Supper Warm-up Clubbell McGill 3 BW Squat Front Squat 45 x 3 x 3r 135 x 3 185 x 2 200 x 4 x 6r Paused Deadlifts 135 x 2 x 2r 225 x 2 315 x 1 375 x 3 x 4r BB Shrug 375 x 2 x 15r Pulldowns 200 x 3 x 8r Alt DB Curl 55ea x 3 x 8r Quote Link to comment Share on other sites More sharing options...
bwwm Posted October 31, 2014 Share Posted October 31, 2014 That 315# single was a close one at the end - good thing you have the chains in place. I sometime think benching by oneself provides some extra 'motivation' to finish the rep. Quote Link to comment Share on other sites More sharing options...
honk Posted October 31, 2014 Share Posted October 31, 2014 Any plans for a PL meet, now that your back is back in business? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 31, 2014 Author Share Posted October 31, 2014 Any plans for a PL meet, now that your back is back in business? Maybe this spring. Deciding on whether to go APU or 100% Raw fed. I need to get my bench up a lot in the meantime as well. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 1, 2014 Author Share Posted November 1, 2014 October 31, 2014 Before Supper Clubbell Seated BTN Press 45 x 4 x 8r 95 x 4 145 x 5 135 x 3 x 8r Spoto/Ghost Board Bench 135 x 8 185 x 2 225 x 6 x 4r BB Row 225 x 4 x 10r JM Press 45 x 6 95 x 3 x 15r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 2, 2014 Author Share Posted November 2, 2014 November 2, 2014 Afternoon Warm-up Clubbell McGill 3 Bodyweight Squat Bow Bar Squat 54 x 3 x 3r 144 x 3 234 x 2 324 x 1 354 x 1 384 x 3 x 3r 324 x 8 Deadlift 135 x 2 x 2r 225 x 2 315 x 2 405 x 1 425 x 3 x 3r Parallel Set Gripper Immediately after Pull Sets IM2.5 x 3/2, 3/2, 3/2, 5/3, 3/2 Barbell Shrug 315 x 35 Pull-ups BW x 6 x 2r EZ Curl 35 x 10 85 x 5 x 10r 45-60s between sets 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 3, 2014 Author Share Posted November 3, 2014 November 3, 2014 Noon Warm-up Clubbell Bench Press 45 x 3 x 8r 135 x 5 185 x 3 225 x 2 255 x 1 285 x 3, 4, 4 - first set was off a bit DB Row 100e x 3 x 10r EZ Upright Row 35 x 15 55 x 3 x 15r Tate Press 40e x 3 x 12r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 6, 2014 Author Share Posted November 6, 2014 November 5, 2014 Before Supper Quick workout then back to work for a late night at the keyboard. Warm-up Clubbell McGill 3 BW Squat Front Squat 45 x 4 x 3r 135 x 3 185 x 3 205 x 4 x 6r Paused Deads - Just off the floor in case I haven't mentioned it before 135 x 3 225 x 2 315 x 1 385 x 3 x 4r BB Shrug 385 x 2 x 15r Pulldowns 200 x 3 x 8r DB Curl 55e x 8 - enough. Pooped. I need food. Only had a bit of yoghurt at about 10 this morning. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted November 6, 2014 Share Posted November 6, 2014 I think the paused deadlifts are very effective for breaking the bell of the floor! But i think you have to start very light and get used to it. I think i will try this when i can start lifting again. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 6, 2014 Author Share Posted November 6, 2014 I'm using them as light work to get more reps I to reinforce good form. I end up deadlifting too much like a stiff legged dead and need a bit more ramp in my back. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 6, 2014 Author Share Posted November 6, 2014 November 6, 2014 Noon Last day training outside for the year. Probably could've hit 3 reps on the strict press with 205 if I didn't clip my chin on the second rep. Clubbell Strict BB Press 45 x 3 x 8r 95 x 5 135 x 3 155 x 1 185 x 1 205 x 2 Push Press 205 x 6 Spoto Press 135 x 3 185 x 2 235 x 6 x 4r BB Bent Row 235 x 3 x 8r JM Press 105 x 4 x 8r Quote Link to comment Share on other sites More sharing options...
RuggedCanuck Posted November 6, 2014 Share Posted November 6, 2014 That blasted helicopter... Great pressing! 1 Quote Link to comment Share on other sites More sharing options...
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