bwwm Posted April 10, 2012 Share Posted April 10, 2012 Does raking the lawn make a difference for your 520# squat? Maybe I need to rake the lawn more. Amazing work on your deadlift and squat!!! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 10, 2012 Author Share Posted April 10, 2012 Does raking the lawn make a difference for your 520# squat? Maybe I need to rake the lawn more. Amazing work on your deadlift and squat!!! I hope it doesn't. I'd rather not have to do it every week Lol! Thanks man! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 11, 2012 Author Share Posted April 11, 2012 April 10, 2012 Noon 1a) Bench Press 155 x 5 Narrow Grip 260 x 6, 6 Pinkie 1" in from the Rings 260 x 6, 6, 6 1b) Thick Bar - The Linda Before Supper 1a) EZ Skullcrushers 115 x 8, 8, 8 1b) Band Pressdowns - Hit immediately after the SC sets MM x 10, 10, 10 2) Coan Rows 285 x 12, 12, 12 275 x 12, 12 3a) Hub Curls 25# x 10, 10, 10 3b) DB Curls - Really focusing on being strict and full supination throughout 40# x 8, 8, 6+2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 13, 2012 Author Share Posted April 13, 2012 April 12, 2012 Before Supper 1a) SSB Squat - Deload lower body this week 65 x 5 155 x 5 225 x 5 315 x 3 Put belt on 365 x 3, 3, 2 - Paused the last set Pause Squats - Around 3 seconds on very bottom 245 x 3, 3 1b) Thick Bar - The Linda - I have to really pay attention to hand positioning and my headspace to get the most out of this work. 2) TORQUE!! Reverse Attempt 215.85k @ 6" x 7" x 8mm - 3h 5' - Not really happy with this. It felt way harder then I thought it would. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 13, 2012 Author Share Posted April 13, 2012 April 13, 2012 Noon 1a) Bench Press - Middle Finger on Ring 45 x 10 155 x 5 235 x 3, 3 Wrist Wraps 285 x 1 310 x 1 325 x Barely missed. Locked out the left but couldn't quite with the right. Wrist Wraps and Original Slingshot 325 x 5, 5, 5 - Paused each rep 1b) Thick Bar - The Linda I'll do accessory and assistance tomorrow or maybe later today. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 14, 2012 Author Share Posted April 14, 2012 April 14, 2012 Noon Feeling good. Got a good workout in and know it'll be helping. I can't wait to max out on pulls again on Monday 1a) Multigrip Bar Paused Rep Bench Press 40 x 10 130 x 10 180 x 10, 10, 10 - Explode each rep. Felt good. Bar hits fairly low with these. 1b) Coan Style Rows 275 x 12, 12, 12 2a) Seated Bradford Press 95 x 12, 10 2b) DB Curl - Very strict and working on supination through the ROM 35e x 12, 12 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 15, 2012 Author Share Posted April 15, 2012 April 15, 2012 POS thick bar day. I think any type of exercise other than some steady state cardio would've fared much better. Getting a bit of a bonk today. I'm cutting a bit of food again today as I've been stalled for 3-4 days on my diet. Thick Bar - the Linda (null) Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 17, 2012 Author Share Posted April 17, 2012 April 16, 2012 Noon 1) Thick Bar Focus - The Linda Before Supper 1) Deadlift - Sumo 225 x 5 315 x 3 405 x 1 455 x 1 475 x 1 Conventional - I Tried my Rehband belt again 495 x 1 515 x 1 535 x 1 - Easy. Redemption for my grinding 530 two weeks ago. 545 x f, f - Weird. My hamstring and ass on the right side started shaking uncontrollably when I got about mid thigh. I felt really strong and that I could've locked them out if it weren't for that crap. Oh well, I'll nail it next Monday 495 x 1, 1, 1, 1, 1, 1, 1 + 5 shrugs and a long hold. I think I should add some shrugs maybe to every one of these volume pulls in the future. 2) Dimel Deadlift 205 x 15, 15, 15 3) SSB Chain Suspended GM's - Paused each rep - 1st time 155 x 10 245 x 5 - Hungry so I went and ate. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 18, 2012 Author Share Posted April 18, 2012 April 17, 2012 Noon Getting in some extra benching today and it felt a helluva lot harder then it should have. I guess last nights pulls hit me just right. Didn't feel like doing the rest of my accessory and assistance work tonight as I feel pretty bagged. Picked up 3#'s of king crab for Gail and I and plan on sinking into the couch for a few episodes of Lost. I'll catch up tomorrow or maybe just use the time for additional recovery for Fridays singles work. Bench Press - Changed the grip for each set 45 x 10 155 x 5 260 x 5, 5, 5, 5, 5 (null) Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 18, 2012 Author Share Posted April 18, 2012 April 18, 2012 Noon Nice little lunchtime workout to catch up for not doing this stuff last night. I waas running out of time on my second super set so I only did 4 sets. I'm also thinking about keeping the weight up around 305 for a bit to keep the reps down around 8, I just get lazy to go 12 all the time lol! 1a) EZ Skullcrushers 115 x 8, 8 125 x 5, 5 130 x 2 1b) Band Pressdowns MM x 15, 10, 10, 10, 10 2a) Coan Style Rows 275 x 12, 12, 12 305 x 8 2b) Seated Bradford Press 95 x 10, 10 105 x 10, 10 3) Pullaparts 2xMM x 25 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 20, 2012 Author Share Posted April 20, 2012 April 19, 2012 Before Supper Figured I'd give myself something a little different to do for the next few weeks while I'm peaking my pulls and work on some pause/jump squats. For these I'm following another Rex program. On the 6th week I'll push up to a 1RM completely raw and see where I am again. Started to use my Climber hub tonight as well. Fun stuff! 1a) SSB Pause Squats - Bottom out, sit for a second, try to jump the hell outta there 65 x 5 155 x 5 225 x 5 Paused - 255 x 3, 3, 3, 3, 3 1b) Thick Bar - The Linda 2) Leg Curls - First time in years 90 x 5 80 x 8 3) Climber Hub - TnG Reps - Very little rest between sets ~90 sec. 30.6 x 5/5 35.6 x 5/5 41.0 x 5/5 45.8 x 5/5 51.4 x 5/5 56.4 x 3/3 61.4 x 3/3 66.4 x 3/3 71.4 x -/1, -/- 56.4 x 10/10 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 21, 2012 Author Share Posted April 21, 2012 April 20, 2012 Before Supper 1a) Bench Press - Index on rings 45 x 10 165 x 5 245 x 3, 3 295 x 1 310 x 1 320 x 1 305 x 1, 1, 1 Paused 225 x 10 1b) Thick Bar - The Linda Hopefully the weather's nice tomorrow and I'll get to use my log bar and do some stone lifting for my assistance and accessory work Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 21, 2012 Author Share Posted April 21, 2012 April 21, 2012 After lunch Well today was the first nice Saturday that I had some time to myself this year so I decided to do some strongman stuff for my assistance work. The log bar felt really strong and I don't think it'll be much to push up a bunch more weight with it relatively quickly. The cleans were super easy. This was also the first time out with the stones since 2010 so I was really stoked to get after them. That 250 stone is just freaking to slick for me at the moment so I tacked up and did a few lifts with it. I love this whole other sensation of working with this stuff. It sure hits the whole body good. 1) Log Bar Long Cycle 155 x 3, 3 Short Cycle 185 x 1, 2, 3 195 x 3 205 x 2 2) Atlas Stones - High Pulls 166 x 3, 3 195 x 1, 1 Tack 250 x 1, 1, 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 22, 2012 Author Share Posted April 22, 2012 April 22, 2012 In the Afternoon 1) Thick Bar - The Linda 2) Climber Hub - Drop sets - No rest other than weight change - Did right straight through then left hand Right - 45.6 x 20 to 40.6 x 20 to 35.6 x 17 Left - 45.6 x 20 to 40.6 x 20 to 35.6 x 16 All hubbing was touch and go reps. Had to stuff my hand in the chalk bucket quick before my 3rd set. I've got one helluva pump now. I didn't have to do any resets with the right but during the second set with the left I had one or two quick regrips. It sure squeezes out a lot of moisture from between the fingers with this amount of reps. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 24, 2012 Author Share Posted April 24, 2012 April 23, 2012 Noon 1) Thick Bar - The Linda Going like crap so I did a quick Crusher dropset. 2" Crusher Dropset - Right straight through then left Right - 112.5 x 20 to 97.5 x 20 to 87.5 x 13 Left - 112.5 x 20 to 97.5 x 20 to 87.5 x 12 Pumped!! Before Supper 1) Deadlift Sumo - DO - 225 x 5 Sumo - DO - 315 x 3 Sumo - AG - 405 x 1 Sumo - AG - 455 x 1 Conv - AG - Belt - 485 x 1 Conv - AG - Belt - 515 x 1 Conv - AG - Belt - 545 x 1 Conv - AG - 435 x 5, 5, 5 2) SSB Eccentric GM's 205 x 8 3) Strict Shrugs 315 x 25 I feel good things are coming my way with the pulls this year Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 25, 2012 Author Share Posted April 25, 2012 April 24, 2012 Noon 1) Bench Press - Middle Finger on Rings 155 x 5 265 x 5, 5, 5, 5, 5 Before Supper 1a) EZ Skullcrushers 115 x 8 130 x 3, 3, 3, 3, 3 1b) Band Pressdowns MM x 15, 12, 12, 12, 12, 10 2) Coan Style Rows 275 x 12 That was enough haha! I'll need to do my rows and shoulder work tomorrow. Apparently my back got worked with yesterday's deadlifts quite well. (null) Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 27, 2012 Author Share Posted April 27, 2012 April 26, 2012 Before Supper Nice workout tonight. I was a bit leary on energy levels as I did a 16 hour fast up until 1400hrs and a 20 hour fast the day before. I got a bit of steak and cheese in so I was good to go Niggled my tendon in my right ring finger a bit so I eased back the last thick bar set I had. Hope it's feeling better tomorrow. Hubbing went great. Holy stinking pump! Sometime I'll take a picture for on here just to show how my handwriting degrades in my log book during a grip workout hahaha! 1a) Rogue Cambered Squat Bar - Pause/Speed Reps 85 x 5, 5 175 x 3 265 x 3, 3, 3, 3, 3 1b) Thick Bar - The Linda 2) Leg Curls - Minimal Rest ~60 seconds between sets 80 x 8, 8, 5 3) Climber Hub Lifts - TnG - Immediate Drop Sets - Right Straight Through the Left Right 48.8 x 19+1 to 43.8 x 20 to 38.8 x 19+1 (the +1 etc. indicates I reset my grip..quickly) Left 48.8 x 18+2 to 43.8 x 10+4+3+3 to 38.8 x 18+2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 28, 2012 Author Share Posted April 28, 2012 April 28, 2012 Noon 1a) Bench Press 45 x 10 165 x 5 245 x 3, 3 Add Wraps 295 x 1 310 x 1 315 x 1, 1, 1, 1, 1 Add Slingshot and Wraps 315 x 2 365 x 1, 1 Raw 225 x 10, 10 1b) Crappy Axle Day I just felt completely unfocused today. My eyes were dry and heavy throughout and all I wanted to do was nap. Crappy CNS and not having the ability to just snap and fire prevented me from doing anything of substance with the thick bar and also kept me from maxing out on the bench. One of those "putting in time" workouts. I won't get to bench again until next Friday so it'll be interesting to see how I max on that and I think I'll see what my DO axle max is sitting at then as well. I'll get some back and shoulders in tomorrow. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 30, 2012 Author Share Posted April 30, 2012 April 29, 2012 Log Bar - All Short Cycle 155 x 3, 3 195 x 1, 1, 1, 1, 1, 1, 1 155 x 7, 6, 7 All reps were done strict and without leg drive. I also left a rep or two in the tank on my final sets. After looking at Heath's log today I think I might do some standing broad jumps. No pulls this week and I won't get any pressing in until Friday. Should be fun (null) Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 30, 2012 Author Share Posted April 30, 2012 Well starting April 1 I begun a weight loss journey again. On the first I weighed in at 266.8#. Initially I decided that I'd just cut all crap from my diet and see what the results would be but after discussing what I was intending with some friends I decided to cut the carbs and do the Primal Blueprint eating structure. I begun this style of eating on April 5. Weight loss was pretty consistent at around 3# per week. Initially the lack of carbs really made me feel like crap for 2-3 days. No energy. Headachy. Tired. I also felt exactly the same as when I quite smoking and Copenhagen years ago. The carbs were an addiction. That feeling goes away and I now feel great and don't miss them at all. On April 26 I also begun a 16 hour daily fast as per Lean Gains. I still plan on having a maybe once per month cheat meal with my wife. This weekend it was her birthday. We went out and had Chinese food, cake, etc. and it wasn't detrimental to the weight loss. I found the carbs and sugars though did exhaust me after a insulin surge. I also felt a bit gross after eating that stuff. Another thing of interest is even with the weight loss my strength levels are still climbing. No regression or plateaus yet but I'm guessing it's quite possible to start after another 10# or so but I'll fight like hell to not let it happen. Anyways I'd like to ideally get to 220# or lower while maintaining my lean body mass. Oh, and another thing I'd like to mention is my blood pressure is dropping significantly as is my resting heart rate and I'm not doing any additional cardio. All of the weight loss is strictly diet related. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 1, 2012 Author Share Posted May 1, 2012 April 30, 2012 Before Supper This is my pull deload week plus the next few days are going to be buggered up with a lot of driving and such for work. I has to just get something quick and easy. This is the first time I've done DO axle deads in quite a while. Mentally I'm a bit fried from work and such so I know I'm not performing my best. It may also be the weight loss catching up to me a bit. Either way I know I'm much better than how this workout felt. DO Axle Pulls - Sumo 123 x 5 173 x 5 283 x 1, 1 303 x 1, 1, 1, F, 1 233 x 12, 15 (null) Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 2, 2012 Author Share Posted May 2, 2012 May 2, 2012 Well last night when I got home from my 18 hour workday lo and behold my 3 Gillingham grippers were here. Sweet! Yesterday on my way up to the job site I did what decided to call a "2's" workout consisting of closing my #2 for doubles every time a 2 would come on my truck clock for about a 3 hour drive to meet a guy to finish the trek to site. Needless to say I got a few reps in and it's interesting starting the first set just after 3am Today I received my Ironmind hub and was really eager to give it a go. Pffft!! Still feels greasy as hell but I'll get some more work in on it. As far as my eating habits go I think I need to restrict the intermittent fasting to non workout days. I'm really having a problem focussing and feel weak and listless and I can't have that in the middle of a pull race Grippers - Right 1.5" set, Left 3/4" GHP 5 Right - 5, 3, 3, 3, 3, 3 Left - 4, 2, 3, 3, 3, 3 IM Hub Pulls 37.8# x 2/2 42.8# x 1/-, 1/- 45.0# x -/ (null) Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 4, 2012 Author Share Posted May 4, 2012 May 3, 2012 Noon 1) 48mm Euro - First time since the comp. 55 x 10 105 x 5 145 x 3, 3 175 x 1, 1, 1, 1 180 x 1 185 x F - I was pooped at this point 135 x 10, 8 - TnG Before Supper 1a) Cambered Bar Squats - Pause/Speed 85 x 5 175 x 3 275 x 3, 3, 3, 3, 3 1b.1) IM Hub Lifts 30.6# x 20/20, 20/20, 20/20 1b.2) 3.5" DB Rows - First Time 60.4# x 5/5, 5/5, 5/5 - Wow! These hit the whole lower arm. 2) Standard Brand 45 Hubbing - About 6 attempts. I was getting 6-8" of pull so the bugger's close. 3) Camber GM's 175 x 5 265 x 5 - Pretty easy. I stopped as I don't want to work the accesories to hard today so I can maximize my pulling on Monday. 4) Couple of iso hits on a stuck Torque bar 5) DH Wrist Developer - Orange L4 x 10/10 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 4, 2012 Author Share Posted May 4, 2012 May 4, 2012 Before Supper Feeling pretty good. I'll do some log bar and rows and such tomorrow for assistance. 1) Bench Press - Middle Finger on Rings 45 x 10 165 x 5 245 x 3, 3 Add Wraps 295 x 1 310 x 1 325 x 1 315 x 1, 1 Add Slingshot and Wraps 315 x 2 365 x 1, 1, 1 Raw 225 x 10, 10 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 5, 2012 Author Share Posted May 5, 2012 May 5, 2012 Morning Watching Lost and doing some gripper work this morning. Sure feel the benching from yesterday. Parallel Set Gripping GHP5 x 1/1, 2/2, 3/3, 4/4, 5/5, 6/6, 7/7, 8/6, 9/6, 10/6, 8/, 6/ (null) Quote Link to comment Share on other sites More sharing options...
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