Shoggoth Posted December 24, 2014 Author Share Posted December 24, 2014 December 23, 2014 Before Supper Well either yesterday's deadlifting or by virtue of my assistance day getting heavier today was one of those -10% days. I'll stay the course though. All reps felt good right until I failed at lockout. Maybe I just need to get my head right. I also shot a clip of my last set of suitcase deads if anyone's wondering what they are. Good for the grip and the abdominal area. Warm-up Clubbell 1a) Bench Press 45 x 3 x 15r 135 x 5 185 x 3 225 x 2 255 x 1 280 x 4.5, 5, 5, 4.5 1b) BB Suitcase Deads 185 x 5 x 3r 2) Low Cable Row - Big V Handle 225 x 3 x 8r 3) DB Side Raises 25e x 2 x 15r Did these with very little rest between sets 4a) Overhead Band Tricep Extensions Avr x 2 x 25r 4b) DB Hammer Curls 25e x 2 x 25r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 27, 2014 Author Share Posted December 27, 2014 December 26, 2014 Afternoon Worked on a lot of compensatory acceleration with the main squats, trying to launch the bar off of my back. I also knocked back the reps on the paused sets because, well, I hate reps. Especially holding my breath. Squat 45 x 5 x 3r 135 x 3 225 x 2 315 x 1 335 x 6 x 2r Front Squat 135 x 2 225 x 2 x 5r Paused Squat 315 x 5 x 3r Leg Curl 55 x 15, 15, 10 45' Back Raise BW + MM Band x 4 x 12r McGill Pull-ups BW x 15r One-handed G. Gripper 70 x 20, 20, 17 OH Table-Cable Wrist Curls 50 x 15, 12, 12 Climber Ext. 10 x 15, 15, 10-3-2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 28, 2014 Author Share Posted December 28, 2014 December 27, 2014 Before Supper Seated DB Press - No back support 25e x 3 x 10r 40e x 5 65e x 3 75e x 3 x 6r Spoto Press 135 x 5 225 x 2 245 x 4 x 6r BB Bent Row 235 x 3 x 12r Dip BW x 2 x 12r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 29, 2014 Author Share Posted December 29, 2014 December 29, 2014 Afternoon Warm-up McGill 3 McKinless Stretch Deadlift 135 x 4 x 3r 225 x 2 315 x 1 365 x 1 Block Pull 445 x 2 x 5r Deficit Pull 385 x 3 x 6r V HandlePulldowns w/FG 135 x 4 x 15r Enough. Don't feel like shrugging. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 30, 2014 Author Share Posted December 30, 2014 December 29, 2014 Afternoon Warm-up McGill 3 McKinless Stretch Deadlift 135 x 4 x 3r 225 x 2 315 x 1 365 x 1 415 x 6 x 2r Block Pull 445 x 2 x 5r Deficit Pull 385 x 3 x 6r V HandlePulldowns w/FG 135 x 4 x 15r Enough. Don't feel like shrugging. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted December 30, 2014 Share Posted December 30, 2014 Deads are coming along, nice reps. hey hows the starting grip program treating you? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 30, 2014 Author Share Posted December 30, 2014 Deads are coming along, nice reps. hey hows the starting grip program treating you? Good when I keep up with it. I've been getting so busy over the last while specialised grip training is one of the first things to fall off schedule. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 1, 2015 Author Share Posted January 1, 2015 December 31, 2014 Evening Well I'm glad I accepted last weeks shitty bench session as an anomaly and carried on with my prescribed weight. Nailed each set with confidence and was going to try for 5-6 reps on the last set but nailed my J-Hook hard on the 4th rep. Need to move a bit further down the bench. Bench Press 45 x 4 x 10r 135 x 5 185 x 3 225 x 2 255 x 2 290 x 4, 4, 4, 4.5 - should've had 5-6 Low Cable Row w/Big V 225 x 4 x 10r DB Side Raises 25e x 3 x 15r Superset DB Skullcrushers 40e x 3 x 10r Seated DB Hammer Curls 40e x 3 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 2, 2015 Author Share Posted January 2, 2015 January 2, 2015 Afternoon Still working with more of a high-bar position to take some strain off of my elbows. Feeling good. Warm-up Lots of shoulder stretches and bodyweight squats McKinless band stretches Squat 45 x 4 x 3r 135 x 5 225 x 3 315 x 1 365 x 1 380 x 3 x 6r Front Squat 135 x 2 225 x 2 275 x 2 315 x 2 x 2r Paused Squat 355 x 3 x 3r Leg Curl 55 x 15, 15, 12 Back Raise MM x 12 Back's tired and I'm hungry. Taco salad time. 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted January 2, 2015 Share Posted January 2, 2015 Solid, strong squats, Jason. We did the same sets and reps on back squats tonight. Great minds... 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 2, 2015 Author Share Posted January 2, 2015 Solid, strong squats, Jason. We did the same sets and reps on back squats tonight. Great minds... Thanks Eric! Seems like multiples of 3 or 2 are best for me to push along mentally. Any more reps than that I'll typically only use for one all out back off set. I'm not a cardio dude haha! Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted January 3, 2015 Share Posted January 3, 2015 Solid, strong squats, Jason. We did the same sets and reps on back squats tonight. Great minds... Thanks Eric! Seems like multiples of 3 or 2 are best for me to push along mentally. Any more reps than that I'll typically only use for one all out back off set. I'm not a cardio dude haha! It's obviously working. I'll be trying little 3 week mini cycles, squatting and benching twice weekly: 1st week sets of 6, 2nd week sets of 4, then a near max double the 3rd week, followed by a set of high reps. Then on the other workout each week it will be sets of 3. Deadlifts will be weekly using the same sets of 6,4, and a heavy double. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 3, 2015 Author Share Posted January 3, 2015 Solid, strong squats, Jason. We did the same sets and reps on back squats tonight. Great minds...Thanks Eric! Seems like multiples of 3 or 2 are best for me to push along mentally. Any more reps than that I'll typically only use for one all out back off set. I'm not a cardio dude haha! It's obviously working.I'll be trying little 3 week mini cycles, squatting and benching twice weekly: 1st week sets of 6, 2nd week sets of 4, then a near max double the 3rd week, followed by a set of high reps. Then on the other workout each week it will be sets of 3. Deadlifts will be weekly using the same sets of 6,4, and a heavy double. I was using Jay Ashman's program for the bulk of the year and it worked really well for progress during the "offseason". Right now I'm on a peaking cycle and using the Cube Kingpin for squats and deads, and a buddies bench program. Working good so far. Something that pushed my squat good was using Jake Sullivan's program where he starts with 3x3's and a 65% AMRAP set. This starts between 75-85% depending on how long of a run up you want. Add weight each week. Once you can't hit your prescribed reps drop to 3x2r and continue. Can't make them go to 3x1r. I started just doing an AMRAP with 85% of whatever my work weight was for the day and keep at least to 5-8 reps. Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted January 3, 2015 Share Posted January 3, 2015 Is this your first time trying the Cube Kingpin? I'll be very interested to see how you progress with it. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 3, 2015 Author Share Posted January 3, 2015 I'm just using it to peak for a comp in February based on the recommendation of some friends. Too many exercises for me though in a session haha! Squat day I'd rather just hammer the hell out of squats and then 1-2 assistance exercises and the same with the other big lifts. This thing with 3 main exercises and only a few sets of each seems to be too much bouncing around for me. Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted January 3, 2015 Share Posted January 3, 2015 I think that's a legitimate complaint about it. I prefer a little more specificity. Maybe modify it if you like... Basically, it reads like a very good program. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 3, 2015 Author Share Posted January 3, 2015 January 3, 2015 Afternoon Bit of the extra work. Really sleepy today but I think I need work to help with my overall schedule. Seated DB Press w/o Back Support 25e x 3 x 10r 40e x 8 65e x 3 x 12r Spoto Press 135 x 5 225 x 3 250 x 4 x 6r Meadows Row 90 x 5 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 6, 2015 Author Share Posted January 6, 2015 January 5, 2015 Before Supper First day back at work. Tons of stress as the upper management changed their philosophy on the current proposal. Only slept a few hours last night in total. My back is still pumped from last weeks squats as well so I tried to stay away from the grinders and left the deficit pulls out as well. Warm-up McGill 3 McKinless Hammy Deadlift 225 x 3 x 3r 315 x 1 365 x 1 405 x 1 455 x 1 475 x 3 x 5r Block Pull 495 x 2 x 3r Pulldowns w/V handle and FG 140 x 4 x 15r BB Shrugs 495 x 10 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 7, 2015 Author Share Posted January 7, 2015 January 6, 2015 Before Supper Bagged but on the right track. Last time I did 295 for a triple was September of 2012 so I'm on the right track. It looked pretty rough back then as well as it was probably all I had. Bench Press 45 x 3 x 15r 135 x 5 185 x 3 225 x 2 255 x 2 295 x 3, 3, 4 250 x 2 x 8r - paused last reps Low Cable Row w/Big V 225 x 3 x 12r Band Pull-Aparts MM x 3 x 20r Superset DB Skullcrushers 40e x 2 x 12r Seated DB Hammer Curls 40e x 2 x 12r Crunches 3s Hold x 3 x 10r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 9, 2015 Author Share Posted January 9, 2015 January 8, 2015 Before Supper Low back is still pumped..... One thing about this program (well a couple of things); I'm not liking flipping around exercises so much and without getting enough volume prior to switching anyways. Today is supposed to be my heavy squat day which only called for 3 sets of doubles at 85%. I'm no expert but 6 total reps at that percentage isn't going to do it for me. Granted I pulled back and based everything off of a training max but still. The other main squat sets on this day are insufficient for me to really feel good about the workout. I'd rather kill the competition lift then get some assistance on lagging body parts but this seems a guy's hitting the first 2 assistance exercises basically the same and not even hitting the lower threshold of Prilipin's chart. Anywho I'm in about that 80% range so I just wanted some good work their then back off of lifts that'd aggravate my back and then call it. Squat 45 x 5 x 3r 135 x 5 225 x 3 315 x 2 365 x 1 405 x 6 x 3r B Squat 40# x 3 x 12r - Need more unilateral work as the left is lagging. McGill Pull-up BW+10# x 7r Bunch of 135# Baby Inch picks and 40# blob hops between sets. 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted January 9, 2015 Share Posted January 9, 2015 Bump up the weight on the squat or add a rep or set, I may be batter for newer athletes how its written. sounds like it wouldn't work for me I basically don't do any assistance work except for biceps and traps once in awhile cuz my wife likes that look on me 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 10, 2015 Author Share Posted January 10, 2015 January 9, 2015 Before Supper Just some of the extra. Also throwing in a bit of extra unilateral leg work to help with strength imbalances based on Phil's suggestion. Seated DB Press - No back support 25e x 3 x 15r 40e x 5 65e x 3 80e x 5, 5, 8 Just felt I should mention I drop these down to my shoulders on each rep and not just to the top of my head. It's assistance work right? Full RoM. Spoto Press 45 x 2 x 10r 135 x 5 225 x 3 255 x 4 x 6r Forward Lunges Between Benching 80 x 3 x 5r Ring Row BW x 3 x 25r Crunches 3s Contractions BW x 3 x 15r Between sets: 40# blob hops Blobexxe lifts 45 hub rows 45 plate key pinch up to 95# to 6" or so Bump up the weight on the squat or add a rep or set, I may be batter for newer athletes how its written. sounds like it wouldn't work for me I basically don't do any assistance work except for biceps and traps once in awhile cuz my wife likes that look on me Eh? 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted January 10, 2015 Share Posted January 10, 2015 I'm no expert but 6 total reps at that percentage isn't going to do it for me. Granted I pulled back and based everything off of a training max but still. The other main squat sets on this day are insufficient for me to really feel good about the workout. Eh what, your the one complaining Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 10, 2015 Author Share Posted January 10, 2015 I'm no expert but 6 total reps at that percentage isn't going to do it for me. Granted I pulled back and based everything off of a training max but still. The other main squat sets on this day are insufficient for me to really feel good about the workout. Eh what, your the one complaining Eh? is a question in regards to I don't know what you're trying to say. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted January 10, 2015 Share Posted January 10, 2015 (edited) Lol, I was trying to say change up the reps or the weight so that you feel like your getting more out of the squats, and i was soon that i really don't do the assistance work. sorry for the confusion. Edited January 10, 2015 by rico300zx Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.