Shoggoth Posted December 29, 2015 Author Share Posted December 29, 2015 December 29, 2015 Afternoon Week 8 BG. Easing back on the accessories over the next four weeks. Bench Press 45 x 3 x 8r 135 x 5 185 x 3 225 x 2 275 x 1 295 x 1 315 x 1 335 x 1 300 x 5 x 3r BB Row 225 x 6 275 x 6 315 x 6 - Pendley DB Side Laterals - Strict, unilateral 55e x 6 https://instagram.com/p/_4-SStSmH7/ 2 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted December 29, 2015 Share Posted December 29, 2015 Jason, what's your PR bench? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 29, 2015 Author Share Posted December 29, 2015 Jason, what's your PR bench? 345 touch and go back in February. Quote Link to comment Share on other sites More sharing options...
MattM Posted December 30, 2015 Share Posted December 30, 2015 Hitting good bench numbers here! 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted December 30, 2015 Share Posted December 30, 2015 Jason, what's your PR bench? 345 touch and go back in February. I predict that will be your old record soon. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 30, 2015 Author Share Posted December 30, 2015 Jason, what's your PR bench?345 touch and go back in February.I predict that will be your old record soon. I hope so. Next 4 weeks will be another ramp up. Need to ensure I eat proper and stay healthy. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 31, 2015 Author Share Posted December 31, 2015 December 31, 2015 Afternoon Week 3. Worked up to a single at 90% of what I'm using for a training max. I'll keep pushing this a bit as well on my heavy days so at least I'll get a couple heavyish singles in every month. Little tuckered after this one. LB Squat 45 x 4 x 3r 135 x 3 225 x 2 315 x 2 365 x 1 405 x 1 430 x 1 455 x 1 410 x 3 x 4r LB Paused Squat 330 x 2 x 4r Paused Deads 135 x 3 x 2r 225 x 2 315 x 1 405 x 1 455 x 3 x 3r Snatch Grip Deads 225 x 20 Reverse Hyper 180 x 20 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 2, 2016 Author Share Posted January 2, 2016 January 1, 2016 Before Supper Bench Assistance. More specificity and frigging popped my back again. At the bottom of my 3rd rep with my right arm doing dumbbell rows. Felt a definite crunch. Finished the right and did the left hoping it'd pop back. Rolled around on my roller for a bit. Dunno. It's at a spot that can make it hard to breath at times. Cut today short. Side note is that I tried Kodey's supinating one-hand pinches today for the first time. Yep, they'll cook a guy. 2-Board Press 45 x 3 x 8r 135 x 5 185 x 3 225 x 2 275 x 5 x 5r DB Rows 125 x 10 EZ Skullcrushers 85 x 5 105 x 5 125 x 4 x 5r Grip Between Sets MMS Grippers IMT x 3 x 10r HG250 x 5 GHP5 x 4 x 5r 1HP Supinations Euro x 3 x 4r Sledge to Melon Lever - seated (low ceiling) 10# x 3, 3, 3/1 - left wrist isn't nearly as stable. 2 Quote Link to comment Share on other sites More sharing options...
avasatu Posted January 2, 2016 Share Posted January 2, 2016 What do you think popped your back? A twist from it being a one arm movement? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 2, 2016 Author Share Posted January 2, 2016 What do you think popped your back? A twist from it being a one arm movement? Dunno. Same spot that'll go out occasionally and was just healing up again. Surprised that the row negative did it. Quote Link to comment Share on other sites More sharing options...
MattM Posted January 2, 2016 Share Posted January 2, 2016 I hope the crunch was nothing, I am also surprised the row would do something like that Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 2, 2016 Author Share Posted January 2, 2016 I hope the crunch was nothing, I am also surprised the row would do something like that Still sore today but at least it isn't impairing my breathing like yesterday. Really weird spot. Been taking a lot of Robax. Hopefully I can stop later so I can have a nip haha! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 4, 2016 Author Share Posted January 4, 2016 January 4, 2016 Afternoon Week 4 deload. Went with the SSB as my upper back is still niggled. Thought more about the high bar/SSB work too and brought my stance in to shoulder width as well. SSB Squat 45 x 4 x 3r 135 x 2 185 x 2 225 x 1 245 x 4 x 5r RDL - Snatch Grip 135 x 3 x 10r Grip Between Sets MMS Grippers T x 2 x 10r HG250 x 3 IM2 x 4 x 5r KB Pinch Supinations Dev x 4, 5, 5, 5 Band Wrist Curls - Hooking LT x 3 x 12r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 6, 2016 Author Share Posted January 6, 2016 January 5, 2016 Before Supper Week 9. Bench Press 45 x 3 x 10r 135 x 5 185 x 3 225 x 2 275 x 1 300 x 1 320 x 1 275 x 3 x 6r Seated BB Press - Top of Head 45 x 3 x 10r 95 x 8 135 x 5 185 x 3 x 3r Dip BW x 5 +45 x 2 x 4r DB Hammer Curl - Giant Set 80e/70e/55e x 10 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 8, 2016 Author Share Posted January 8, 2016 January 7, 2016 Before Supper Second light/deload day this week. Back is still iffey and a little wore down from a days worth of tattooing on me yesterday. SSB Squat Narrow Stance 45 x 3 x 3r 135 x 3 225 x 2 225 x 4 x 5r - forgot to add plate. Oops! Snatch Grip Deads 135 x 2 x 3r 225 x 3 315 x 3 x 5r Grip Between Sets MMS Grippers T x 3 x 10r HG250 x 3 IM2 x 2 IM2.5 x 4 x 3r - left was a better crusher today Blobbing Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 9, 2016 Author Share Posted January 9, 2016 January 8, 2016 Before Supper - bit hungover today Bench assistance. Last few weeks of the peak so I'm sticking with movements that are as close to the competition bench. Also continuing to use the block to let my shoulders rest. I also couldn't use my wrist wraps as my fresh tattoo goes right down to my hand and and I don't want to bugger it while it heals. Left my back alone too. It's feeling better today but I don't need to push it. Snatch grip pulls are magic or healing it and making it feel better though. I attempted to do some side raises as well but I could feel it in my back on that first rep so I left them be. Band face pulls between bench warm-ups. 2-Board Bench - Worksets 45 x 3 x 8r 135 x 5 185 x 5 225 x 3 255 x 2 285 x 5 x 5r 2-Board Close Grip Bench - 1" from smooth 225 x 8 245 x 8 DB Hammer Curl Giant Set 100e x 3/90e x 3/80e x 4/70e x 4 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 9, 2016 Share Posted January 9, 2016 I vote that the snatch grip is magic... 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 9, 2016 Author Share Posted January 9, 2016 I vote that the snatch grip is magic... Great for teaching a guy how to pull the lats back and down too. Great lift. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 12, 2016 Author Share Posted January 12, 2016 January 11, 2015 Round 2 of the strength block cycle. Light day. Had to use my SSB instead of doing high bar as my fresh tattoo gets too torqued up getting under the bar. Narrow Stance SSB 45 x 3 x 3r 135 x 3 225 x 2 285 x 1 325 x 4 x 6r Narrow Stance SSB - Pause Above 260 x 3 x 6r One-legged RDL's 135 x 2 x 8r Reverse Hyper 180 x 2 x 10r Grip Between Sets MMS Grippers T x 3 x 10r HG250 x 3 IM2 x 1 IM2.5 x 5 x 3r KB 1HP Supinations 55 x 5 x 5r https://instagram.com/p/BAauambymD4/ 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 13, 2016 Author Share Posted January 13, 2016 January 12, 2016 Afternoon Week 10. Felt okay. Got a touch and go double with 325 so I'm happy about that even with my foot kicking out. Also got my GHR today so I'll have to find a spot and put it together. Probably take the treadmill out of here. I don't think it'll get as much use for some reason. Tried some dumbbell rows and my mid-back is still angry. Bench Press 45 x 3 x 8r 135 x 5 185 x 3 225 x 2 275 x 2 300 x 1 325 x 2 - TnG 285 x 4, 4, 4, 4, 5 Seated BB Press to Top of Head 45 x 3 x 10r 95 x 5 135 x 3 155 x 3 175 x 2 x 5r Dip BW x 5 +45 x 2 x 5r D Handle Pulldowns 150 x 10 200 x 3 x 10r https://instagram.com/p/BAdL3i1ymOB/ 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 13, 2016 Share Posted January 13, 2016 Yeah buddy! I think you're primed to rock that old PR man, and hope that mid back calms down soon! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 13, 2016 Author Share Posted January 13, 2016 Yeah buddy! I think you're primed to rock that old PR man, and hope that mid back calms down soon! Thanks man! Ya hitting that double instilled some confidence. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 16, 2016 Author Share Posted January 16, 2016 January 15, 2016 Before Supper Medium day. Guts are thrashed from some Dairy Queen ice cream at lunch so I evacuated my bowels a few times, slammed a Red Bull, and chased it with some Kaopectate. Let's get this show on the road! I'm also going to start a 5 day a week split to keep the overall volume up but to save myself on the day I was doing a full squat and deadlift routine on the same day. Monday - Squat Tuesday - Main Bench Wednesday - Deadlift Friday - Squat Saturday - Bench Assistance Narrow Stance SSB Squat 45 x 4 x 3r 135 x 3 225 x 2 315 x 2 350 x 4 x 5r Narrow Stance SSB Below Parallel Pause Squat 280 x 3 x 5r GHR BW x 3 x 6r Form police throw your two cents in. This is my first go with a GHR. https://instagram.com/p/BAlRCBsSmHH/ Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted January 16, 2016 Share Posted January 16, 2016 Yes, nice double! Quote Link to comment Share on other sites More sharing options...
climber511 Posted January 16, 2016 Share Posted January 16, 2016 (edited) January 15, 2016 Before Supper Medium day. Guts are thrashed from some Dairy Queen ice cream at lunch so I evacuated my bowels a few times, slammed a Red Bull, and chased it with some Kaopectate. Let's get this show on the road! I'm also going to start a 5 day a week split to keep the overall volume up but to save myself on the day I was doing a full squat and deadlift routine on the same day. Monday - Squat Tuesday - Main Bench Wednesday - Deadlift Friday - Squat Saturday - Bench Assistance Narrow Stance SSB Squat 45 x 4 x 3r 135 x 3 225 x 2 315 x 2 350 x 4 x 5r Narrow Stance SSB Below Parallel Pause Squat 280 x 3 x 5r GHR BW x 3 x 6r Form police throw your two cents in. This is my first go with a GHR. https://instagram.com/p/BAlRCBsSmHH/ Glute Ham - I can't see your feet in the video. As you come up you should push with your toes and that pushes your knees into the pad - you set the distance from feet to pad so that you are about an inch or so from the pad until to point your toes (you should sort of fall down through if you don't point our toes when you come up). The full name of the apparatus is the Glute/ham/gastroc raise - meaning the calves are working hard at the end also. Louie is the one who showed me how to do them so if you disagree - talk to him . You may already be doing it - I just can't tell in the video - but it doesn't look like it. Edited January 16, 2016 by climber511 Quote Link to comment Share on other sites More sharing options...
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