Shoggoth Posted September 17, 2015 Author Share Posted September 17, 2015 September 16, 2015 Late Week 3. Deads deload. Tried some Leeman stuff. Feels good. Just 30 minutes. Got a good sweat going. Yates Row 45 x 15 135 x 15 185 x 15 225 x 15 275 x 15 315 x 15 Sumo Stance, Sit Back, Box Squats 54 x 15 144 x 15 234 x 15 Ab Pressouts 36kg x 2 x 12r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 18, 2015 Author Share Posted September 18, 2015 September 17, 2015 Before Supper BW 259# Week 3. Bench assistance. Finally dropped under 260# body weight. Been stuck for a couple of weeks so I had some pizza. Reset done. Next three weeks I think I'll add chains to the Spoto pressing and do more of a chest dominant assistance as a second exercise. Spoto Press - 2s 45 x 3 x 8r 135 x 5 185 x 3 225 x 2 245 x 1 265 x 6 x 2r - 10ct last set 4 Board Press 275 x 3 305 x 3 335 x 2 345 x 1 3 Board 345 x 1 2 Board 345 x fail halfway. Too pooped. Confident it's still mine though. DB 3-way 30e x 4 x 5r Pendley Row 250 x 6 x 4r - felt very easy tonight BB Curl 45 x 8 95 x 5 120 x 3 x 5r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 20, 2015 Author Share Posted September 20, 2015 September 20, 2015 Afternoon BW 258.4# Week 4. Back is feeling better but being very conscious of good form to not get niggled again. Did some card tearing, wrist developer work, and #3 closes between sets. Bow Bar Squat 54 x 3 x 3r 144 x 2 234 x 2 324 x 1 374 x 1 404 x 1 424 x 7 x 2r Sissy Squats BW x 5 x 10r DB Paused Shrugs 105e x 3 x 8r Superset McGill Pull-Ups +36 x 1 - too tough today BW x 5 x 2r Calf Raises BW x 110r Hanging Leg Raises - paused BW x 5 x 3r 1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted September 20, 2015 Share Posted September 20, 2015 Damn. BW dropping like a rock. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 20, 2015 Author Share Posted September 20, 2015 Damn. BW dropping like a rock. It stalled for a bit but I had a pizza and crap evening which seems to have primed my metabolism for another drop. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 22, 2015 Author Share Posted September 22, 2015 September 21, 2015 Before Supper BW 258.2# Week 4. Good sign with my weight sticking there today. Normally goes up 2-3# after squat day as I think I retain some fluid. Should mean a steep decline in the next couple of days. Maybe. Bench Press 45 x 3 x 8r 135 x 5 185 x 3 225 x 2 245 x 1 265 x 6 x 5r - long pause on the last rep 2 Board Press 275 x 2 - shoulder is a little niggley so I'll leave it be DB Upright Row 65e x 4 x 7r Paused T-Bar Row 210 x 5 x 6r EZ Skullcrushers 85 x 8 115 x 8, 8, 7 - RPE 10. Failed on 8 with all of the stank I could muster. Just a mention that I drop my hands behind my head, below the bench. 2 Quote Link to comment Share on other sites More sharing options...
Magnus Posted September 22, 2015 Share Posted September 22, 2015 Nice, didn't even realize that we're pretty lined up on the bench routine lol 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 24, 2015 Author Share Posted September 24, 2015 September 23, 2015 Late BW 257.8# Week 4. Late day from running around and wasn't focused or feeling strong at all so I called it. Have to get up pretty early for what should be a pretty stressful next couple of days at work. Sumo Deads - Hook 135 x 5 x 2r 225 x 2 315 x 1 405 x 1 455 x 1 495 x 1 545 x F - last inch. I needed to pull the last bit of my hips through but my fingernails were digging into my thighs, opening my hands. Fhaak!!! Tried a conventional 545 and failed. Yep. Weak as hell tonight if I can't get repping weight for one. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 25, 2015 Share Posted September 25, 2015 September 23, 2015 Late BW 257.8# Week 4. Late day from running around and wasn't focused or feeling strong at all so I called it. Have to get up pretty early for what should be a pretty stressful next couple of days at work. Sumo Deads - Hook 135 x 5 x 2r 225 x 2 315 x 1 405 x 1 455 x 1 495 x 1 545 x F - last inch. I needed to pull the last bit of my hips through but my fingernails were digging into my thighs, opening my hands. Fhaak!!! Tried a conventional 545 and failed. Yep. Weak as hell tonight if I can't get repping weight for one. Especially when dieting, I like to include a light "speed/dynamic" workout. It gives me the extra time I need to fully recover by sparing me volume, while at the same time still burns calories and works on a productive aspect of the lift. Maybe rotate your focus between a heavy day, moderate weight/high volume day (3-5 sets of 5-8 reps), a rep day (going all out with a weight), and a speed/dynamic day where you do 12-15 sets of 1-3 reps? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 25, 2015 Author Share Posted September 25, 2015 September 23, 2015 Late BW 257.8# Week 4. Late day from running around and wasn't focused or feeling strong at all so I called it. Have to get up pretty early for what should be a pretty stressful next couple of days at work. Sumo Deads - Hook 135 x 5 x 2r 225 x 2 315 x 1 405 x 1 455 x 1 495 x 1 545 x F - last inch. I needed to pull the last bit of my hips through but my fingernails were digging into my thighs, opening my hands. Fhaak!!! Tried a conventional 545 and failed. Yep. Weak as hell tonight if I can't get repping weight for one. Especially when dieting, I like to include a light "speed/dynamic" workout. It gives me the extra time I need to fully recover by sparing me volume, while at the same time still burns calories and works on a productive aspect of the lift. Maybe rotate your focus between a heavy day, moderate weight/high volume day (3-5 sets of 5-8 reps), a rep day (going all out with a weight), and a speed/dynamic day where you do 12-15 sets of 1-3 reps? I think that'll be the plan moving forward. Life was conspiring against me getting my training in properly too Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 27, 2015 Author Share Posted September 27, 2015 September 27, 2015 Afternoon Week 5. Went back to the straight power bar. Squat 45 x 4 x 3r 135 x 3 225 x 2 315 x 1 365 x 1 385 x 7 x 3r Front Squat 45 x 2 x 3r 135 x 2 225 x 1 275 x 2 - crushed a weird spot on my shoulder so I stopped Sissy Squat BW x 3 x 15r BB Shrug w/Avr Band 135 x 10 w/Hvy Band 135 x 10 - pain in the ass 315 x 5 405 x 5 495 x 5 585 x 8 Pull-ups BW x 19 in 7 sets 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 28, 2015 Share Posted September 28, 2015 Did you actually feel something crunch in the shoulder? :/ Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 28, 2015 Author Share Posted September 28, 2015 Did you actually feel something crunch in the shoulder? :/ Just from the pressure of the bar. No biggie. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 29, 2015 Author Share Posted September 29, 2015 September 28, 2015 Before Supper Week 5 of Frank's Russian bench program. 36 reps in 80% of my working 1RM might be doing something according to Prilipin. Bench Press 45 x 3 x 8r 135 x 5 185 x 3 225 x 2 245 x 1 265 x 6 x 6r - video on FB Red Slingshot 315 x 3 x 3r Facepulls LT x 3 x 20r Paused T-Bar Rows 225 x 5 x 6r Superset EZ Skullcrushers 85 x 4 115 x 4 125 x 3 x 5r Hammer Curl 65e x 3 x 6r - paused Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 1, 2015 Author Share Posted October 1, 2015 September 30, 2015 Before Supper Week 5. Hopping into week 5 of the Magnussen-Ortmayer program. I liked it before. Something too that I've been thinking about with workouts is how the "overall" worksets fit in with Prilipin against the optimal listed volume. I show the math below. Sumo Deads 135 x 4 x 3r 225 x 2 315 x 1 365 x 1 405 x 4 x 4r = 89% of 70% 465 x = 13% of 80% 515 x 2 failed attempts. Bad groove? Conventional 405 x 2 x 1r = 11% 455 x 1 = 6% 515 x 2 = 20% 405 x 8 = 44% Deadlifting overall effort 183%. Not sure how much merit this has. Prilipin's high and low are basically 30% either way and this definitely pushed outside of the table. Yates Row 225 x 10 275 x 10 315 x 20 Ab Pressouts 24kg x 5 x 15r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 2, 2015 Author Share Posted October 2, 2015 October 1, 2015 Before Supper BW 258.0 Week 5. Need to kick up the weight loss a tad. Like 50%. Last 4 week stretch was only 3.4# and I'd like around 6#. Good thing is it's still going down. Decided to up the intensity a bit with these assistance days going forward. Sticking with the Spoto pressing but added chains. That'll learn ya stupid arms!! I also dug out my Euro pinch. First time playing with it in literally years and I think this would be a 3# PR. Couldn't quit get over the 200# milestone but it's damn close. I think this shows again with how well grip stays as long as you're active between this and me still closing #3 grippers. Next test will have to be the axle I'm thinking. Should be interesting for sure. Pinch during bench Spoto Bench w/chains ~36# 45 x 3 x 8r 135 x 5 185 x 2 225 x 2 245 x 1 265 x 6 x 2r Euro 2HP 57 x 2 x 5r 107 x 3 157 x 1 167 x 1 177 x 1 187 x 1 198.0 or 197.8 x 1 - weighed 203 x 2 x hops Pendley Row 225 x 3 245 x 3 265 x 3 275 x 3 x 3r 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 4, 2015 Author Share Posted October 4, 2015 October 4, 2015 Noonish Week 6. Squat 45 x 5 x 3r 135 x 3 225 x 2 315 x 1 365 x 1 405 x 1 435 x 7 x 2r MMS Gripper Between Squats T x 10 #2.5 x 3 #3 x 1/0 #2.5 x 3, 2, 2 Sissy Squat BW x 8 +25 x 4 x 5r, 10 Reverse bend FBBC Sq CRS 1/4" x 7" to 41' Shrug 315 x 5 405 x 5 495 x 5 585 x 9 Pull-ups BW x 7 x 3r 2 Quote Link to comment Share on other sites More sharing options...
Magnus Posted October 4, 2015 Share Posted October 4, 2015 Damn, nice shrugging 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted October 4, 2015 Share Posted October 4, 2015 "Melting" haha nice reverse bend. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 4, 2015 Author Share Posted October 4, 2015 Thanks dudes! Quote Link to comment Share on other sites More sharing options...
bencrush Posted October 5, 2015 Share Posted October 5, 2015 Great job on the 1/4"x7" FBBC-Square reverse bend! And I hate you a tad for pulling more on 2HP after a 3-year hiatus than I ever even got within 20lbs of when I was actually training it. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 5, 2015 Author Share Posted October 5, 2015 Great job on the 1/4"x7" FBBC-Square reverse bend! And I hate you a tad for pulling more on 2HP after a 3-year hiatus than I ever even got within 20lbs of when I was actually training it. Haha! I'm upset in all of the grip training I did if all I have to do is leave it alone to hit or beat previous PR's. Maybe leave it for another couple of years and I can challenge Aaron lol! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 6, 2015 Author Share Posted October 6, 2015 October 5, 2015 Before Supper Week 6. Bench was going good but my back slid up the bench after my 4th rep of the 5th set. Did one more set of 4 just cause. Bench Press 45 x 3 x 8r 135 x 5 185 x 3 225 x 2 255 x 2 280 x 5, 5, 5, 5, 4, 4 Bench w/Red Slingshot 315 x 5 335 x 3 355 x 2 Superset - moving really quick T-Bar Row 225 x 3 x 10r Band Pressdowns LT x 30, 20, 20 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 9, 2015 Author Share Posted October 9, 2015 October 8, 2015 Before Supper Week 6. Feeling really blah and everything felt heavy. Being on the road for a couple of days and ripping up a dozen or so phonebooks since last night and today may have zapped me a bit. Deadlift 135 x 4 x 3r 225 x 2 x 2r 315 x 2 365 x 1 415 x 4 x 4r 475 x 2 525 x 2 415 x 1 pfft. Enough. Fibromanjina isn't flaring up bad 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 9, 2015 Share Posted October 9, 2015 You still got some good DL work in! 1 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.