Shoggoth Posted August 29, 2015 Author Share Posted August 29, 2015 August 28, 2015 Before Supper Deload. First time playing with my bench block. I think I'll get a bunch of use out of it. Bench Press - 22" Grip, 2-Board 45 x 3 x 10r 135 x 5 185 x 5 225 x 3 Cluster Set - 10 breaths between mini-sets 275 x 3-3-3-2-2-2-2 Ring Rows BW x 3 x 10r Decided to try a mini-deck tear today too. It went. Ugly but she went. First time trying this in probably a couple of years. Some stuff is starting to come back as far as technique tweaks. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 30, 2015 Author Share Posted August 30, 2015 August 31, 2015 Afternoon 262.2# Week 1. Start of a new cycle. If anyone's interested I can let you know how I finally laid things out. It's a 10 week cycle with some of my stuff and others. Niggled my back a little coming up from my last squat rep. Hope it's nothing. Squat 45 x 4 x 3r 135 x 3 225 x 2 315 x 1 365 x 7 x 3r Seated Band Leg Curl w/hold Avr + MM x 3 x 10r Seated DB Shrug w/3s contraction 65e x 3 x 10r McGill Pull-ups - Wide BW x 9r Standing Band Crunch HY x 3 x 15r 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 30, 2015 Share Posted August 30, 2015 Nice work! Lets hear about the new training cycle! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 30, 2015 Author Share Posted August 30, 2015 Nice work! Lets hear about the new training cycle! I'll write the whole thing out and past it later for you. Feel free to comment when you see it. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 31, 2015 Author Share Posted August 31, 2015 I wrote it out in Excel. If you guys are interested shoot me a PM with your email and I'll fire you off a copy. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 1, 2015 Author Share Posted September 1, 2015 August 31, 2015 Before Supper 262.6# - too much salt on the weekend Week 1. Didn't wear wraps tonight. I think I'll give them a rest for a while until I start working over 300# again. 34" (ring finger on rings) Bench - Paused 45 x 3 x 8r 135 x 4 185 x 2 225 x 2 245 x 1 265 x 6 x 2r 22" 2-Board Press 275 x 1 295 x 3 Cluster Set - need to up weight next week 275 x 3-3-3-3-2-2-2-2-2 DB Upright Row 40e x 3 x 10r Paused T-Bar Row 180 x 5 x 6r EZ Skullcrushers 85 x 10, 10, 10, 8 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 3, 2015 Author Share Posted September 3, 2015 September 2, 2015 Before Supper Week 1. Worked up to a working max. Should've had the 535 but my fingertips dug into my thighs. Wasn't getting to aggressive either as this is my first time really pushing this movement and my back is still niggled from that bad squat. All sets hook gripped. Sumo Deads 135 x 5 x 2r 225 x 2 315 x 1 405 x 1 455 x 1 475 x 1 495 x 1 515 x 1 535 x dammit! 475 x 3 x 1r - not pushing because of my back Paused Pulldowns 175 x 10 150 x 2 x 10r - don't think the weight stops me. My body doesn't want to go past 10. X-Band 2xAvr x 3 x 60s 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 3, 2015 Author Share Posted September 3, 2015 September 3, 2015 Afternoon 261.4# - 4 week milestone and 11.4# lost Week 1. Prescribed work sets were to close to my Spoto weight so I just decided to do them instead. I'll keep the weight the same week to week and progress with the length of the pauses. Spoto Press - Soft Touch 45 x 3 x 10r 135 x 5 185 x 3 225 x 2 245 x 1 265 x 6 x 2r 4 Board Press - ST 275 x 2 305 x 2 335 x 3 x 3r 3 Way Raises 25e x 3 x 8r BB Pendley Row - Bench Grip & Nipple Line 225 x 6 x 4r BB Curls w/Globes 45 x 8 95 x 5 115 x 3 x 5r Reverse & Crush 3 x Blue's Reverse 1 x 60d Tree Island - should've did after the gr5 1 x 6" x 1/4" gr5 1 x 7" x 1/4" FBBC Square - only 21' 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 4, 2015 Share Posted September 4, 2015 Great work getting the bw down so quick! I also see you remembered the X-bands this week haha. Keep it up dude 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 6, 2015 Author Share Posted September 6, 2015 September 6, 2015 Noonish Week 2. Back a tad niggley yet so I did my work to a high box with the SSB. I also decided to try on my TRX single ply seeings as I was wearing leggings and might get it on this time. Feels really weird. Really have to open my hips to sit properly or else I just fold up. Experiment complete anyways. Bought the suit rather than briefs if my hips were bugging me. I'm also guessing if I can get the legs up by myself in a minute or so it must not be super tight either from what I've heard. Sure accentuates my big squat belly and twiggy legs though haha! Squat - SSB - High Box (bench) 45 x 3 x 5r 135 x 5 225 x 3 315 x 2 365 x 1 395 x 1 Add suit, straps down 415 x 7 x 2r Paused DB Shrugs 70e x 10 75e x 10 80e x 10 85e x 2 x 10r McGill Pull-ups BW x 2r +18# x 10r SS Standing Band Crunch HY x 3 x 18r Calf Raises BW x 35, 30, 25, 10 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 7, 2015 Author Share Posted September 7, 2015 September 7, 2015 Early Afternoon Week 2. No wraps, long pauses, and looking more up and back. Seems I can flare better like this. Bench Press 45 x 3 x 8r 135 x 3 185 x 3 225 x 2 245 x 1 265 x 6 x 3r 2 Board, 22" Grip Bench - Cluster Set 275 x 3 289 x 3-2-2-2 DB Upright Row 55e x 3 x 10t Paused T-Bar Row 190 x 5 x 6r EZ Skullcrushers 95 x 8 105 x 3 x 8r 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 7, 2015 Share Posted September 7, 2015 Are squat suits as hard on the boys as dl suits are? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 8, 2015 Author Share Posted September 8, 2015 Are squat suits as hard on the boys as dl suits are? Never tried a deadlift suit before and the squat suit wasn't riding all of the way up..... I don't think. Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted September 8, 2015 Share Posted September 8, 2015 Are squat suits as hard on the boys as dl suits are? In my experience, no. The Metal and Inzer deadlift suits felt like I was straddling a 6' picket fence. Squat suits were never comfortable, but I never worried about sterilization. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 10, 2015 Author Share Posted September 10, 2015 September 9, 2015 Before Supper BW 260 - consistent for a few days so should plummet again Week 2. Still practicing my sumo with a hook. Stopped at 525 as a working max today. Lots of time to push and my back isn't 100% yet. Upper back gets pooped from sumo apparently. Sumo Deads 135 x 4 x 2r 225 x 2 x 2r 315 x 1 405 x 1 455 x 1 - start recording 495 x 1 525 x 1 425 x 3 x 5r D Handle Pulldowns 175 x 15 Reverse Bend FBBC CRS 1/4" x 7" to 27' in two hits 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 11, 2015 Author Share Posted September 11, 2015 September 10, 2015 Jason Week 2 bench assistance. Bench felt very light and fast even with some DOMS still in my triceps. Spoto Bench Press - 1s 45 x 3 x 8r 135 x 5 185 x 3 225 x 2 245 x 1 265 x 6 x 2r Add wraps 4 Board 275 x 3 305 x 3 335 x 2, 3, 3 DB 3-Way 25e x 10, 10, 8 Pendley Row 245 x 6 x 4r BB Curl 45 x 5 95 x 5 115 x 3 x 6r 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted September 11, 2015 Share Posted September 11, 2015 It will be interesting to see if your deadlift even takes a hit with a little weight loss. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 11, 2015 Author Share Posted September 11, 2015 It will be interesting to see if your deadlift even takes a hit with a little weight loss. True. I'm hoping it lasts. Bench feels really good. Squats are feeling heavy with the belly disappearing though. Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted September 12, 2015 Share Posted September 12, 2015 It will be interesting to see if your deadlift even takes a hit with a little weight loss. True. I'm hoping it lasts. Bench feels really good. Squats are feeling heavy with the belly disappearing though. My experiance is that a big belly is good for squats but bad for deadlifts. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 12, 2015 Share Posted September 12, 2015 It will be interesting to see if your deadlift even takes a hit with a little weight loss. True. I'm hoping it lasts. Bench feels really good. Squats are feeling heavy with the belly disappearing though. I agree that your deadlift might go up from the weight loss, the squats will just take some getting used to Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 12, 2015 Author Share Posted September 12, 2015 It will be interesting to see if your deadlift even takes a hit with a little weight loss.True. I'm hoping it lasts. Bench feels really good. Squats are feeling heavy with the belly disappearing though. I agree that your deadlift might go up from the weight loss, the squats will just take some getting used to Yep. It's my gut and ass that provides my strength for squats and not my twiggy legs. Maybe this'll force them to grow haha! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 13, 2015 Author Share Posted September 13, 2015 Jason September 13, 2015 Noon Week 3. Babying my back yet. Bow Bar Piston Squat 54 x 4 x 3r 144 x 3 234 x 2 324 x 1 354 x 1 374 x 6 x 3r - just have to really watch my descent on the 1st reps. Sissy Squat BW x 3 x 10r DB Paused Shrug 85e x 3 x 10r McGill Pull-up +36# x 3r +18# x 5r BW x 5r One-Legged Calf Raise 40e x 3 x 10r Standing Band Crunch HY x 4 x 15r 1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted September 14, 2015 Share Posted September 14, 2015 May have to give those McGill pullups a try. Just started reading about them. Pretty interesting stuff. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 14, 2015 Author Share Posted September 14, 2015 May have to give those McGill pullups a try. Just started reading about them. Pretty interesting stuff. I feel them good. Brian Carrol has a good video on them. Never was good at reps but I can add weight and hit clean singles and doubles. Go figure. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 15, 2015 Author Share Posted September 15, 2015 September 14, 2015 Before Supper Week 3. Smell butter chicken. Better hurry mah ass up! Bench Press - just a note I've been pausing all reps 45 x 3 x 8r 135 x 5 185 x 3 225 x 2 245 x 1 265 x 6 x 4r 2-Board Bench 275 x 2 315 x 2 DB Upright Row 65e x 4 x 6r Paused T-Bar Row 200 x 5 x 6r EZ Skullcrushers 85 x 4 115 x 2 x 8r https://instagram.com/p/7oYKviSmMe/ 1 Quote Link to comment Share on other sites More sharing options...
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