EricMilfeld Posted July 18, 2015 Share Posted July 18, 2015 Man, that's really good improvement! Looks like you can beat that 205x4 right now. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 19, 2015 Author Share Posted July 19, 2015 Man, that's really good improvement! Looks like you can beat that 205x4 right now. Ya I think so but I want to creep up on it with 5# every other week and keep sneaking on past it this summer I think I'll do absolutely nothing but mid to higher rep work for my overhead all summer. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 19, 2015 Author Share Posted July 19, 2015 The biggest thing I think that's helped me add weight other than shoulders and triceps is front squatting. I think when a guy is used to holding 100+ pounds over your press weight in a racked position it just feels light. 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted July 19, 2015 Share Posted July 19, 2015 The biggest thing I think that's helped me add weight other than shoulders and triceps is front squatting. I think when a guy is used to holding 100+ pounds over your press weight in a racked position it just feels light. Makes sense. I wish I could front squat, but I'm not really built for it. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 19, 2015 Author Share Posted July 19, 2015 The biggest thing I think that's helped me add weight other than shoulders and triceps is front squatting. I think when a guy is used to holding 100+ pounds over your press weight in a racked position it just feels light.Makes sense. I wish I could front squat, but I'm not really built for it. What throws you off? Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted July 19, 2015 Share Posted July 19, 2015 I have trouble staying upright enough to prevent the bar from wanting to get away from me. Long legs are not friends of the front squat. Maybe with a lot of work... 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 21, 2015 Author Share Posted July 21, 2015 July 20, 2015 Before Supper Week 4. Played around with some more grip tonight. Hands were too cooked to do much with the Baby Inch by the time I got to it. I also wanted to try something different for my quads so I tried sissy squats for the first time. I could've done a lot more reps per set but I figured I'd best see how I feel after these and they did build up good. More towards the centre of the thigh and up I feel them. Squat 45 x 3 x 3r 135 x 3 225 x 2 315 x 1 365 x 1 405 x 1 440 x 6 x 2r Paused Squats 375 x 3 x 3r 3-Way Calf Raises BW x 40, 30, 25 Sissy Squats BW x 5 x 5r Grip done between other sets Grippers, warm-up to GHP5 x 3 GHP5 30mm Block x 3 x 5r HG250 Bouncies w/25# x 3 x 5r Some 40# blob picks and a right handed curl. Some Baby Inch hops to about knee level. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 22, 2015 Author Share Posted July 22, 2015 July 21, 2015 Before Supper Week 4 RBBP. Really dozy today. Controlled my bench reps but really made sure I got a good pause on my last rep of my last set. Happy as well that I was able to grind out a couple of them. Typically when I stall, I stop so I must be getting a little more tricep power or finding a better groove. Bench Press 45 x 3 x 10r 135 x 5 185 x 3 225 x 2 275 x 1 295 x 4 x 4r Dip BW x 3 x 10r Upright Row 85 x 5 125 x 3 x 8r Low Row 295 x 3 x 8r BW Skullcrushers BW x 3 x 20r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 24, 2015 Author Share Posted July 24, 2015 July 23, 2015 Before Supper Week 4. Bought some leggings. I know, I know but I wanted to see if I could wear them and get away from using talc for deadlifting. They work great! Plus I feel like I'm wandering around the basement nekkid so that's another plus. Just making a note of no straps being used as I consider this a second grip day in the week. Deadlift - first 2 worksets double overhand 135 x 4 x 3r 225 x 2 315 x 1 370 x 6 x 5r Dimel Deads 135 x 2 x 15r Chins w/Rock Rings - used the top hole for some singles BW x 15r Fat Handle T-Bar Row 225 x pfft! Couldn't get the base to stay together. I'll need to jig something up. DB Row 100 x 1 x 25r 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted July 24, 2015 Share Posted July 24, 2015 That's a big weight to rep double over deads. What are rock rings? Quote Link to comment Share on other sites More sharing options...
Rick Walker Posted July 24, 2015 Share Posted July 24, 2015 When I went to my Supertotal Cert, Chris Duffin spoke highly of 5 second pause squats for 3 sets of 5. Actually staying I the hole for 5 seconds. They suck. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 24, 2015 Author Share Posted July 24, 2015 When I went to my Supertotal Cert, Chris Duffin spoke highly of 5 second pause squats for 3 sets of 5. Actually staying I the hole for 5 seconds. They suck. I think I'd need to work on my cardio a bunch before I could do 5 seconds. That's a freaking long time under tension down there. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 24, 2015 Author Share Posted July 24, 2015 That's a big weight to rep double over deads. What are rock rings? Thanks. Looking to do a bunch more https://instagram.com/p/5f3zUHSmDl/ 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 24, 2015 Share Posted July 24, 2015 July 23, 2015 Before Supper Week 4. Bought some leggings. I know, I know but I wanted to see if I could wear them and get away from using talc for deadlifting. They work great! Plus I feel like I'm wandering around the basement nekkid so that's another plus. Hahaha! 1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted July 24, 2015 Share Posted July 24, 2015 Definitely misread "rock rings" at first hahaha Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 24, 2015 Author Share Posted July 24, 2015 Definitely misread "rock rings" at first hahaha Bwahaha! Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted July 24, 2015 Share Posted July 24, 2015 Definitely misread "rock rings" at first hahaha Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 24, 2015 Author Share Posted July 24, 2015 July 24, 2015 Before Supper Week 4. Started with some other grip stuff today too. May be a comp. in Tucson to hit in October. Strict Press 45 x 3 x 10r 95 x 5 135 x 3 150 x 3 x12r Paused Floor Press 135 x 5 185 x 2 x 15r Ring Curls x a bunch Grip between sets 2" Crusher Deads 100 x 10 125 x 3 x 5r 45 Hubbing x a bunch 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 26, 2015 Author Share Posted July 26, 2015 July 26, 2015 Afternoon Week 5. Moving stuff up a day so I've got more free time over the long weekend. Front squats are still moving good so that makes me happy. No grip work today. Still a little cooked in the flexors from the crusher work the other day. Nothing gets right into the muscle bellies like thick bar work. For me anyways. Front Squat 45 x 4 x 3r 135 x 2 185 x 2 225 x 1 275 x 1 315 x 1 335 x 1 355 x 1 Squat - Piston Style - each set with one breath as well 225 x 2 x 2r 315 x 1 365 x 6 x 4r Sissy Squats BW x 4 x 8r Seated Band Leg Curls Avr+MM x 3 x 15r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 28, 2015 Author Share Posted July 28, 2015 July 27, 2015 Before Supper Week 5. Probably had the best control/pauses with the 300 x 3 x 3r yet so that's good progress. I also wanted to test something I read in an Eric Spoto article about your close grip bench should be within 10% of your comp. grip bench otherwise it's a weakness. I'm within the 10% based on my reps anyways and my training max. Bench Press 45 x 3 x 3r 135 x 3 185 x 2 225 x 2 275 x 1 300 x 3 x 3r Close Grip Bench Press 225 x 5 255 x 3 x 5r Upright Row 85 x 3 x 15r Low Row 300 x 3 x 10r - crap these are getting tough lol Superset Band Pressdowns Lgt x 95r Band Hammer Curl - tied off like a preacher MM x 85r 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 28, 2015 Share Posted July 28, 2015 Killing those squats! Bench is cruising along too, nice work dude 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 28, 2015 Author Share Posted July 28, 2015 Killing those squats! Bench is cruising along too, nice work dude Thanks man! Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted July 28, 2015 Share Posted July 28, 2015 Well done with the solid benching! Jason, do you recall how Spoto defined a close grip bench (width relative to normal grip, or some such thing)? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 28, 2015 Author Share Posted July 28, 2015 Well done with the solid benching! Jason, do you recall how Spoto defined a close grip bench (width relative to normal grip, or some such thing)? I can't recall off hand. I do them with my fingers touching the smooth on my TPB but I've heard of people just going in a finger width from their comp grip and calling it close. I'll see if I can find the article. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 28, 2015 Author Share Posted July 28, 2015 That's weird. I can't find it now. There's a reason I usually copy articles I like.... Quote Link to comment Share on other sites More sharing options...
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