Shoggoth Posted November 28, 2014 Author Share Posted November 28, 2014 November 27, 2014 Before Supper Counted up and this is 27 weeks following Jay Ashman's protocol for my upper body. Fun and constantly progressing. Clubbells 1) Axle Z-Press 33 x 2 x 5r 83 x 3 123 x 1 143 x 1 163 x 1 183 x 1 193 x miss at lockout. It's mine next time 153 x 5 2) Spoto Press 135 x 4 225 x 1 250 x 6 x 4r 3a) BB Bent Row 255 x 4 x 8r 3b) CG Bench Press 185 x 4 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 2, 2014 Author Share Posted December 2, 2014 December 1, 2014 Before Supper Finished 6 weeks of triples on my core lower body stuff to get working again after the back tweak now I'm jumping back in with the A. S. S. protocol with that stuff again. Never stopped with the upper body. Warm-up Clubbell McGill 3 Bow Bar Squat 54 x 4 x 3r 144 x 5 234 x 3 284 x 2 324 x 3 x 8r Bow Bar GM's 144 x 3 x 15r Uni-KB Shrug 106e x 3 x 8r Chins Ladder - Full RoM, Paused at Top BW (270# dressed) x 1, 2, 3, 3, 3, 2, 1 DB Hammer Curl Dropset 55/40/25 x 15r each PUMP!! Low back has a stupid pump!! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 2, 2014 Author Share Posted December 2, 2014 December 2, 2014 Noon Clubbell 1) Bench Press 45 x 3 x 15r 135 x 4 185 x 2 240 x 8, 8, 8, 10 2a) DB Row - No straps as usual 125 x 8, 8, 10 2b) EZ Upright Row 75 x 3 x 15r 3) V Pushdowns 110 x 3 x 10r 4) Ab Wheel BW x 4 x 6r Quote Link to comment Share on other sites More sharing options...
rico300zx Posted December 3, 2014 Share Posted December 3, 2014 Watch "Indian Clubs | Ogornat Akhara - Cobra Festival" on YouTube Indian Clubs | Ogornat Akhara - Cobra Festival: you might want to subscribe to this guy 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted December 3, 2014 Share Posted December 3, 2014 Watch "Indian Clubs | Ogornat Akhara - Cobra Festival" on YouTube Indian Clubs | Ogornat Akhara - Cobra Festival: you might want to subscribe to this guy Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 5, 2014 Author Share Posted December 5, 2014 December 4, 2014 Before Supper Well I've got a focus again. Chatting with Brody who has the Cold Lake Barbell club I think I'll go compete in February as a M1, 120kg lifter. Should be fun so I think I'll just finish this current cycle in the next two weeks the start working towards a peak. Warm-up 15 minute walk on the treadmill 0.32 Miles Clubbell Paused Deads 135 x 2, 2, 3, 3 225 x 2 x 2r 315 x 1 365 x 1 415 x 3 x 4r Front Squat 45 x 2 x 4r 135 x 2 185 x 1 205 x 3 x 8r BWHB Shrugs 300 x 3 x 10r V Handle Pulldowns 150 x 3 x 15r 45' Back Raises BW x 3 x 10r - these felt good but I decided this was enough seeings as its a brand new exercise and I don't want a low back pump for the next week haha! I'll acclimatise a bit first. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 6, 2014 Author Share Posted December 6, 2014 December 5, 2014 Before Supper DB Seated Press - Unsupported 25e x 3 x 10r 40e x 5 65e x 5, 5, 12 Spoto Press 135 x 3 225 x 2 255 x 6 x 4r BB Row 225 x 3 x 12r CG Bench 185 x 12, 8-2, 8-2 AB Wheel BW x 3 x 10r A vid just showing how I've been doing these Spoto presses. Quote Link to comment Share on other sites More sharing options...
jvance Posted December 6, 2014 Share Posted December 6, 2014 (edited) Watch "Indian Clubs | Ogornat Akhara - Cobra Festival" on YouTube Indian Clubs | Ogornat Akhara - Cobra Festival: http://youtu.be/yGR1ASWhawE you might want to subscribe to this guy Impressive. Looks like they drink Guinness all day Edited December 6, 2014 by jvance 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 6, 2014 Author Share Posted December 6, 2014 Watch "Indian Clubs | Ogornat Akhara - Cobra Festival" on YouTube Indian Clubs | Ogornat Akhara - Cobra Festival: http://youtu.be/yGR1ASWhawE you might want to subscribe to this guy Impressive. Looks like they drink Guinness all day Hahaha!! Quote Link to comment Share on other sites More sharing options...
rico300zx Posted December 6, 2014 Share Posted December 6, 2014 Watch "Indian Clubs | Ogornat Akhara - Cobra Festival" on YouTube Indian Clubs | Ogornat Akhara - Cobra Festival: http://youtu.be/yGR1ASWhawE you might want to subscribe to this guy Impressive. Looks like they drink Guinness all dayHahaha!!well those guys are vegitarian, Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 6, 2014 Share Posted December 6, 2014 Some of the folks from India at work tell me that the vegetarians there come down with certain conditions due to mineral/protein deficiencies, so some of them eat meat to try to avoid that. I have a huge log out back, time to chain saw it in half and make some of those big clubs that they are messing around with. I have some 6# clubs I rough turned & never bothered to finish turn. They are awesome as they are. I wonder what those guys would say if somebody plopped down an Inch DB in front of them? Over time, I'm sure a few of them would lift it. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted December 6, 2014 Share Posted December 6, 2014 Some of the folks from India at work tell me that the vegetarians there come down with certain conditions due to mineral/protein deficiencies, so some of them eat meat to try to avoid that. I have a huge log out back, time to chain saw it in half and make some of those big clubs that they are messing around with. I have some 6# clubs I rough turned & never bothered to finish turn. They are awesome as they are. I wonder what those guys would say if somebody plopped down an Inch DB in front of them? Over time, I'm sure a few of them would lift it. I was browsing his other vids, some of those guys have someone grease up their c h ests with one product and use a different product on their hands, tacky and grease!As far as the inch I'm sure with some practice it would happen. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 9, 2014 Author Share Posted December 9, 2014 December 8, 2014 Before Supper First week of meet prep for February 7 in Cold Lake. I've got basically 8 weeks of solid work with one week rest prior. I'm using Josh McIntyre's suggestion with the Cube Kingpin for my squat and deads (I'm starting with the second week to make it work), the Red Bearded Bastard Bench (RBBB) program, and the ASS program as my fourth day to get some extra pressing/tricep volume and bodybuilding stuff. I also started David Horne's beginner grip program just because I don't really have any specific hand strength goals at the moment and I'm interested in the results. Plan is as it's spelled out at 3x a week. The only change I did is I'm using an EZ bar for the wrist curls and reverse wrist curls. Plan is to give it 12-16 weeks. Warm-up Clubbell McGill 3 Deadlift 135 x 4 x 3r 225 x 2 x 2r 315 x 2 x 1r 380 x 8 x 3r - minimal rests Block Pulls - 5" 410 x 2 x 5r Deficit Pulls - 1.5" 350 x 2 x 8r V Pulldowns 150 x 3 x 15r BB Shrug 350 x 3 x 10r KB Walk 90e x 3 x 30s McGill Pull-ups BW (269# w/clothes) x 2, 1, 1, 1, 1, 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 9, 2014 Author Share Posted December 9, 2014 December 9, 2014 Feeling bagged and didn't get much sleep due to yesterday's pull volume. Upper back and lats are poooped! First day with Josh's bench program. I think I picked a good base weight to start with that let me focus on staying tight and maintaining bar control throughout. Really emphasised the last rep of the last set. I'll do the ab wheel along with grip tonight as I was running out of time. Warm-up with clubbell's Bench Press 45 x 3 x 15r 135 x 5 185 x 3 225 x 2 255 x 1 280 x 6 x 4r DB Row 100e x 3 x 15r EZ Upright Row 85 x 3 x 12r EZ French Press 85 x 15, 15, 12 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 12, 2014 Author Share Posted December 12, 2014 December 11, 2014 Before Supper Reps suck! Haha! Whoever is matching the paused squat reps as prescribed with good pauses and form kudos man. Kept some in the tank on the first couple of exercises for them and think I did okay. Probably could've hit one more set of 8 but I want to ensure good recovery as I'm probably pulling on Sunday. Warm-up Clubbell McGill 3 OH Broomstick Squat HB Squat 45 x 3 x 5r 135 x 3 225 x 2 315 x 1 330 x 2 x 10r Front Squat 135 x 3 185 x 2 225 x 2 x 6r HB Paused Squat 310 x 2 x 8r - video KB Walk 90#e x 3 x 30s Back Raise BW x 4 x 12r McGill Pull-ups BW x 10r Quote Link to comment Share on other sites More sharing options...
bwwm Posted December 12, 2014 Share Posted December 12, 2014 Hey Jason, do you need to go that low on the squats? Seems your past depth, and getting some 'butt wink'. I'm just wondering if that's going to bugger your back? I know for me it gets the sciatica going. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 12, 2014 Author Share Posted December 12, 2014 Hey Jason, do you need to go that low on the squats? Seems your past depth, and getting some 'butt wink'. I'm just wondering if that's going to bugger your back? I know for me it gets the sciatica going. Back feels great. I don't think some movement is all that bad. "On the interwebs" there's a couple camps; one saying it's the bane of everything and the other saying a lifter is going to move how they move. I dunno. My back didn't feel "worked" or anything after tonight. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 13, 2014 Author Share Posted December 13, 2014 December 13, 2014 Noon Seated DB Press - No back support 25e x 3 x 10r 40e x 5 65e x 3 75e x 3 x 5r Spoto Press 135 x 5 225 x 2 260 x 6 x 4r BB Bent Row 225 x 3 x 15r CG Bench Press 185 x 12, 10-2, 10-1.5 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 14, 2014 Author Share Posted December 14, 2014 December 14, 2014 Afternoon Recorded all of my pull work sets for the hell of it. I'll reiterate; reps suck. Deadlift 135 x 4 x 3r 225 x 3 315 x 2 365 x 1 410 x 10, 8 - didn't want to kill myself due to looking at the upcoming deficit pulls. Block Pulls 440 x 2 x 6r Deficit Pulls 380 x 2 x 8r V Pulldowns 125 x 4 x 15r - really focused on the muscles and got a great pump Inman Shrugs 3s 45e x 3 x 10r Heavy Walk - Nah. McGill Pull-ups - Did one but it was so slow and non-explosive I decided to call it there. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 15, 2014 Author Share Posted December 15, 2014 December 15, 2014 Noon Rushed week so I'm having to do these today. Feeling a bit pooped as this is my 3rd day in a row. Still working on having good control with the bench. Clubbell Bench Press 45 x 3 x 10r 135 x 5 185 x 3 225 x 2 255 x 1 290 x 5 x 3r Ring Row - focused on low lats BW x 3 x 20r EZ Upright Rows 85 x 3 x 15r Band Extensions Avr x 100r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 19, 2014 Author Share Posted December 19, 2014 December 19, 2014 After Work Travelled all week so just getting back. I must say my constitution is much better with low reps and higher percentages vs the opposite. Squat 45 x 5 x 3r 135 x 5 225 x 3 315 x 1 365 x 1 380 x 5 x 2r Front Squat 135 x 3 225 x 1 255 x 2 x 3r Paused Squats 355 x 2 x 4r Leg Curl 50 x 3 x 15r Back Raise BW x 4 x 12r McGill Pull-ups BW x 12r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 21, 2014 Author Share Posted December 21, 2014 December 20, 2014 Afternoon Marty's birthday!! Little bugger is 12 so I went out and got him a bunch of munchies. 1) Seated DB Shoulder Press - No back support 25e x 3 x 10r 40e x 5 65e x 3 x 10r Company came over for a couple of hours so I stopped and restarted. Lost a little zazz. 2) Spoto Press 45 x 3 x 10r 135 x 5 225 x 2 265 x 6 x 4r - easy peasy 3) BB Row 235 x 4 x 10r 4a) CG Bench Press 185 x 3 x 12r 4b) DB Hammer Curl 40e x 3 x 20r 5) Dragon Flag Negs BW x 5 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted December 21, 2014 Share Posted December 21, 2014 Whos Marty? and what do you guys munch on up there in Canada? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 21, 2014 Author Share Posted December 21, 2014 Whos Marty? and what do you guys munch on up there in Canada? Marty's my little dog Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 23, 2014 Author Share Posted December 23, 2014 December 22, 2014 Before Supper Happy to have a bit of weight on the bar tonight. For whatever reason my hands seemed to be releasing a lot of oil tonight despite the super-chalk. Started this workout feeling as if I could just lay down for an hour nap. Warm-up Clubbell McGill 3 McKinless Band Stretches Deadlift 135 x 4 x 3r 225 x 2 x 2r 315 x 1 405 x 1 455 x 1 495 x 3 x 2r Block Pull - 525 x 2 x 2r Deficit Pull - 475 x 2 x 3r V-Handle Pulldowns - 125 x 4 x 15r KB Inman Shrugs - 53e x 3 x 10r Quote Link to comment Share on other sites More sharing options...
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