Shoggoth Posted November 3, 2015 Author Share Posted November 3, 2015 November 2, 2015 Before Supper Week 10 bench deload for a max attempt on Thursday. Bench Press Warm-up to 185 x 3 x 10r BB Row 185 x 3 x 10r Plate Halo's 45 x 2 x 20r Quote Link to comment Share on other sites More sharing options...
MattM Posted November 3, 2015 Share Posted November 3, 2015 Looking forward to seeing what you put up on max day!! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 3, 2015 Author Share Posted November 3, 2015 Looking forward to seeing what you put up on max day!! Hope I can do something. Best is a touch and go of 345 back in February. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 5, 2015 Author Share Posted November 5, 2015 November 4, 2015 Before Supper W3 BG Deads. Keeping it light on the back so I can give a good attempt at a max bench tomorrow. Front Squat 45 x 4 x 3r 135 x 3 195 x 3 x 6r Rack Pulls - R3 right below knee 225/315/405/495/545/585 x 3r 635 x 2 675 x 1 image1.PNG Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted November 5, 2015 Share Posted November 5, 2015 Kill it on bench! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 5, 2015 Author Share Posted November 5, 2015 Kill it on bench! Thanks dude! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 6, 2015 Author Share Posted November 6, 2015 November 6, 2015 Noon Week 10. Had a bs attempt at a PR last night so just getting some work in to make up for it. Going with one of my old favourite routines; Anthony Ditillo's single repetitions. Bench Press - worksets paused 45 x 3 x 8r 155 x 10 255 x 2 x 3r 315 x 5 x 1r 225 x 2 x 12r DB Row w/o Strap 162 x 5, 8 Chins BW x 5 x 3r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 8, 2015 Author Share Posted November 8, 2015 November 8, 2015 Afternoon Week 4. Brad Gillingham's deload day. Squat - high bar, close stance Moved my grip in to ring fingers in the rings. 45 x 5 x 3r 135 x 10 185 x 10 225 x 2 x 2r 265 x 2 285 x 8 x 2r - done in 11 minutes GM's 135 x 3 x 10r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 11, 2015 Author Share Posted November 11, 2015 November 11, 2015 Afternoon Week 1, day 1. Time for something new bench wise so I figure I'll do Brad Gillingham's 12 week as I'm already 4 weeks in on his squat and pull program. On paper it looks like what I like (not that, that's what I always need though). A heavy single followed by heavyish rep work and a second lower weight day in the week. Bench Press 45 x 3 x 8r 135 x 5 185 x 3 225 x 2 275 x 1 300 x 1 - 3ct 270 x 3 x 5r DB Front Raises 40e x 3 x 6r DB Rear Raises 40e x 3 x 6r DB Hammer Curl 55e x 2 x 10r DB Skullcrushers 55e x 5 40e x 10 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 12, 2015 Author Share Posted November 12, 2015 November 12, 2015 Afternoon Week 4. Front Squat 45 x 4 x 3r 135 x 3 165 x 5 180 x 5 215 x 5 265 x 2, 3, 3, 3, 3 Deadlift 135 x 2 x 3r 225 x 2 315 x 1 365 x 1 380 x 6 x 1r RDL 315 x 3 x 8r DB Row - wore straps today 162# x 1 x 16r Reverse Bend/DH Wraps/Touching Gr5 x 51', 48' FBBC 1/4" x 7" Sq x 24' Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 13, 2015 Author Share Posted November 13, 2015 November 13, 2015 Noonish Week 2 light bench day. 5 year anniversary today as our one year anniversary of being mortgage free! Happy day! Bench Press 45 x 3 x 8r 135 x 5 185 x 3 220 x 2 x 8r Dip 18# x 2 x 10r Giant Set Pushdowns 100 x 2 x 8r EZ Reverse Curl 80 x 2 x 8r EZ Upright Row 80 x 2 x 8r 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted November 13, 2015 Share Posted November 13, 2015 congratulations on the anniversarys, happy for you man! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 15, 2015 Author Share Posted November 15, 2015 November 15, 2015 Afternoon Week 1 JJ. I know, I know. I'm bouncing. I looked at what the BG had in store and I did basically double the squat volume and effort with Jesse's program for 6 months this year already and figured I won't go anywhere if I cut it substantially. So, off to mr Jobe's again. Front Squat 45 x 3 x 3r 135 x 2 185 x 2 225 x 2 275 x 2 x 2r Squat 275 x 2 x 1r 315 x 6 x 5r Camber Bar GM's 85 x 10 135 x 2 x 20r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 16, 2015 Author Share Posted November 16, 2015 November 16, 2015 Afternoon Week 2. All bench sets except for the 310 were done with a medium grip (middle of the knurling). Bench Press 45 x 3 x 10r 135 x 5 185 x 3 225 x 2 275 x 1 295 x 1 310 x 1 275 x 5 x 3r DB Front Raises 45e x 3 x 6r DB Rear Raises 45e x 3 x 6r DB Hammer Curl 65e x 10, 8 DB Skullcrusher 45e x 2 x 10r Low Cable Row 200 x 3 x 15r Quote Link to comment Share on other sites More sharing options...
MattM Posted November 17, 2015 Share Posted November 17, 2015 What grip was the 310 bench at? Which grip are you strongest in? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 17, 2015 Author Share Posted November 17, 2015 What grip was the 310 bench at? Which grip are you strongest in? The 310 was with my ring fingers on the rings (my usual grip) which is probably my strongest but I really haven't pushed that narrower grip in a while. My shoulder was a little achey that's why I changed it up today. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 19, 2015 Author Share Posted November 19, 2015 November 18, 2015 Before Supper Week 5. I think I'm getting a cold or something. Feeling a bit rundown and my chest don't feel right. Front Squat 45 x 3 x 3r 135 x 2 200 x 3 x 6r Rack Pulls - R1 (16") 225/315/405/495 x 3 585 x 1 635 x 1 RDL's 185 x 3 x 15r DB Row 162e x 1 x 18r https://instagram.com/p/-PveCnSmEE/ Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 20, 2015 Author Share Posted November 20, 2015 November 20, 2015 Noonish Week 2 bench assistance day. Speed Bench - Narrow grip, 30s 45 x 3 x 10r 135 x 2 205 x 8 x 2r Dip +18# x 12, 10 V-Bar Row 180 x 2 x 15r Superset Pushdowns 100 x 3 x 8r EZ Upright Row 85 x 3 x 8r EZ Reverse Curl 85 x 3 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 22, 2015 Author Share Posted November 22, 2015 November 22, 2015 Afternoon Week 2. Squat 45 x 4 x 3r 135 x 3 225 x 2 315 x 1 365 x 1 405 x 1 420 x 8 x 2r Camber GM's 85 x 10 135 x 10 155 x 5 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 24, 2015 Author Share Posted November 24, 2015 November 23, 2015 Before Supper Week 3. Bench sets until and including the fail at a 21" grip. Guess I know I'm stronger wider now. Bench Press 45 x 3 x 8r 135 x 5 185 x 3 225 x 2 275 x 1 300 x 1 320 x f (21" grip), 1 (normal grip) 285 x 3, 3, 3, 3, 4 Superset DB Front Raise 45e x 3 x 7r DB Rear Raise 45e x 3 x 8r Superset Hammer Curl 65e x 2 x 10r DB Skullcrusher 45e x 2 x 12r High BB Row 185 x 3 x 10r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 26, 2015 Author Share Posted November 26, 2015 November 25, 2015 Before Supper Week 6. Front squats would be a lot better without getting choked out past 3 reps. Front Squat 45 x 3 x 3r 135 x 3 185 x 2 225 x 1 255 x 1 270 x 3 x 5r Deadlift 135 x 3 225 x 1 315 x 1 405 x 1 425 x 6 x 1r - 60s rests RDL's 185 x 2 x 20r DB Row - nixed tonight. Upper back has been feeling "off" since Sunday. https://instagram.com/p/-hxKNpSmOb/ 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 27, 2015 Author Share Posted November 27, 2015 November 26, 2015 Before Supper Week 3 bench assistance Bench Press - pinkie on rings 45 x 3 x 8r 135 x 5 185 x 3 225 x 2 x 8r Superset Dip w/18# x 2 x 12r T-Bar Row 205 x 2 x 12r Giant Set Pushdowns 100 x 2 x 12r EZ Upright Row 85 x 2 x 12r EZ Reverse Curls 85 x 2 x 12r 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 28, 2015 Share Posted November 28, 2015 Just curious about the front squats, what's the heaviest you've gone? Is it only after a certain weight that you feel the bar choking you or right from the get go? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 28, 2015 Author Share Posted November 28, 2015 Just curious about the front squats, what's the heaviest you've gone? Is it only after a certain weight that you feel the bar choking you or right from the get go? I've only attempted up to 365 but I'd like to hit 405 this winter. I think it's a pretty attainable goal. As far as the choking goes it's basically wh n there's enough weight on there to push into me. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 1, 2015 Author Share Posted December 1, 2015 November 30, 2015 Before Supper Week 3. Well found out I'm laid off today and go return my stuff in the morning. That's how she goes, just 1.5 months short of 10 years. Front Squat 45 x 4 x 3r 135 x 2 185 x 2 225 x 2 275 x 2 295 x 2 Squat 275 x 3 x 1r 315 x 1 340 x 2 Done. My leg didn't feel quite right and I think I bruised my back last Sunday. I placed the bar a little lower and I don't think there's enough meat there and it's been bugging me a lot all week. Maybe a light week should be in store with all of the other crap going on. Maybe. Quote Link to comment Share on other sites More sharing options...
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