Shoggoth Posted February 10, 2016 Author Share Posted February 10, 2016 February 9, 2016 Evening - Late supper Deadlift, heavy day. Recumbent Bike - 15 minutes, 4 km Deadlift 135 x 5 x 3r 225 x 3 315 x 1 405 x 1 455 x 4 465 x 2 x 4r Niggled my low back a tad. Right side. Must be overcompensating because it's always my left that gets tweaked. Hopefully some light reverse hyper and Robax helps. Reverse Hyper 90 x 15 180 x 3 x 20r Really working on a good stretch and contracting through the glutes. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 12, 2016 Author Share Posted February 12, 2016 February 11, 2016 Before Supper Went with hip belt squats as my low-right back is still a little niggled. Not really hurting anymore but I'd better let it heal. I'm also sure I'm sick with something; sweat, sneezing, mild headache, etc. Recumbent Bike 15 min, 4 km, level 3 BW Squat 3 x 5r Hip Belt Squat w/Landmine 45 x 5 90 x 5 135 x 2 x 5r 160 x 2 x 5r 185 x 3 x 5r GHR BW x 6 +mini x 3 x 6r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 13, 2016 Author Share Posted February 13, 2016 February 12, 2016 Late, Before Supper Bench, heavy day. Still sick. I also think not working is throwing off my whole routine of getting excited to get down here. Funk's coming. Clubbell Circuit 15# x swing/clean/shield cast/mill/rev. mill x 10r Paused everything Bench Press 45 x 3 x 8r 135 x 5 185 x 3 225 x 3 255 x 2 275 x 4 285 x 2 x 4r Red Slingshot 315 x 4 CG Bench 245 x 4 255 x 2 x 4r 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 14, 2016 Share Posted February 14, 2016 I would suggest talking a week where you go to a commercial gym, usually the 24 hour places offer a free trial membership. Then when you come back to your home gym it will be a relief! Just throwing ideas out there 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 15, 2016 Author Share Posted February 15, 2016 1 hour ago, MattM said: I would suggest talking a week where you go to a commercial gym, usually the 24 hour places offer a free trial membership. Then when you come back to your home gym it will be a relief! Just throwing ideas out there That's a great idea 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 16, 2016 Author Share Posted February 16, 2016 February 15, 2016 Before Supper Squat heavy. ~80-85% of my training max. Recumbent Bike 4.6km/15min Squat - box squatted to ensure I didn't go too deep and aggravate my healing back. 45 x 5 x 3r 135 x 3 225 x 3 - 17" box 315 x 2 - 15" box 365 x 1 - 13.5" box 405 x 1 - 13.5" box 425 x 4, 4, 1, 3 - 13.5" box. 3rd set felt ugly on my outer right thigh. Set back up with a narrower stance and finished the set. Pin Squat P15 - 225 x 4 P13 - 225 x 2 P13 - 315 x 4 P13 - 340 x 4 I'll call tonight a success as I didn't bugger myself up again. Threw in the pin squats as something different than paused squats. I also remembered doing one of Rex's pin squat programs a ways back with good success. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 17, 2016 Author Share Posted February 17, 2016 February 16, 2016 Before Supper Bench light ~70-75% CG Bench 45 x 3 x 10r 135 x 5 185 x 4 225 x 4 x 6r Spoto Bench 255 x 3 x 6r BB Bent Row 225 x 4 x 10r EZ Upright Row 85 x 3 x 10r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 18, 2016 Author Share Posted February 18, 2016 February 17, 2016 Before Supper Deads ~70%. I'll just start writing the intent percentage instead of the light, medium, and heavy classifications. As far as maximum recoverable volume goes I think I'll just cut the secondary movements out of my deadlift day so my low back gets a bit more recovery week to week as I'm abusing it pretty good with all of the squatting. Recumbent Bike 4.6km/15min Standing Band Dislocates Mini x 3 x 15r Block Pulls - 5" 135 x 4 x 3r 225 x 3 315 x 3 365 x 2 405 x 2 455 x 4 x 6r GHR +MM x 3 x 5r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 20, 2016 Author Share Posted February 20, 2016 February 19, 2016 Before Supper Squat ~70 to 75% of training 1RM (supposedly) Recumbent Bike 4.8km/15 minutes Band Pullaparts SSB Squat - wore my weightlifting shoes 45 x 4 x 3r 135 x 3 225 x 2 315 x 1 340 x 1 - upper thigh feels weird. Switched to high bar HB Squat 45 x 3 135 x 3 225 x 3 315 x 1 340 x 3 - dang Well. I think I need a reset. Just got too many persistent niggles. Getting older blows. Might do a couple of ASS cycles for 6-9 weeks. I wish I knew what I know now as a teen.... Quote Link to comment Share on other sites More sharing options...
MattM Posted February 21, 2016 Share Posted February 21, 2016 I'm not that far out from them and I miss the teen years. Max everyday virtually no consequences Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 21, 2016 Author Share Posted February 21, 2016 15 minutes ago, MattM said: I'm not that far out from them and I miss the teen years. Max everyday virtually no consequences And I think of the progress I could've made with actual programming. Looking forward to my next little bit. Going to do some reverse benching again to let my shoulder niggles heal up. Interested in seeing what I can do with that lift again. 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 21, 2016 Share Posted February 21, 2016 There is an older powerlifter I know who exclusively did reverse bench and then added in high band tension after the shoulders felt a better. Next thing I knew he was putting up 450+ paused and back to fighting shape! I hope it works that way for you too 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 21, 2016 Author Share Posted February 21, 2016 2 hours ago, MattM said: There is an older powerlifter I know who exclusively did reverse bench and then added in high band tension after the shoulders felt a better. Next thing I knew he was putting up 450+ paused and back to fighting shape! I hope it works that way for you too Saweet! Always liked reverse grip. Feels natural for some kooky reason. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 23, 2016 Author Share Posted February 23, 2016 February 22, 2016 Before Supper Cycle 1, day 1, block 1 of the ASS program. Just going to do Ashman's system again for a while. Heal up and have fun. Good sweat. Finding weight, reps, and pacing for this setup again. Recumbent Bike 4.8km/15min KB Squat - reg & goblet BW x 3 x 3r 24k/32k/40.8k x 3 48k x 10 56k x 2 x 10r GHR BW x 3 x 10r 45' Bench KB Shrug - 1 sec pauses 24k ea x 3 x 15r WG Pulldowns - was going to scale the actual weight but my batteries are dead. 150 x 3 x 10r 45' Incline DB Curls 40e x Nope. Pretty sure it's my bicep tendon through my left shoulder that's niggled. Band Hook Curl MM x 3 x 10r Lazy so I left out abz. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 23, 2016 Author Share Posted February 23, 2016 February 23, 2016 Afternoon D2B1 Press. Reverse gripping for the first time in ages to give my shoulder a break. Dislocates m x 2 x 15r Reverse Grip Bench 45 x 3 x 8r 135 x 8 185 x 5 225 x 3 x 12r BB Row 225 x 3 x 10r Seated BB Press - Unsupported 45 x 2 x 8r 95 x 5 135 x 4 x 8r DB Skullcrushers 40e x 2 x 15r Weighted Crunch 95 x 3 x 12r - these are going to cramp me up for a bit I think... https://instagram.com/p/BCJMwEVSmMM/ 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 26, 2016 Author Share Posted February 26, 2016 February 25, 2016 Afternoon D3B2 Pulls. Recumbent Bike 4.4km/15min Sumo Deads 135 x 3 x 3r 225 x 3 315 x 3 365 x 2 405 x 3 x 5r - pretty easy but it's the first time doing sumo in ages so may as well take it slow. Step-ups +80 x 8, 10, 15 - left is way better than the right. My upper right thigh is getting niggled same as what squats have been bugging me. Thigh, hip, low back. Probably need more unilateral work. Snatch Shrug 225 x 2 x 20r Chin Pulldowns 150 x 3 x 10r EZ Reverse Curls 85 x 3 x 10r Doing the nice and light bb style back work this week is sure pumping the hell out of it as well. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 26, 2016 Author Share Posted February 26, 2016 February 26, 2016 Afternoon D4B2 Press. Seated Pin (22) Press - push forward against rack 45 x 3 x 8r 95 x 6 135 x 3 155 x 3 x 6r Superset Dip BW x 3 x 8r Ring Row BW x 3 x 8r Face Pulls MM x 3 x 20r Pressdowns Avr x 3 x 20r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 1, 2016 Author Share Posted March 1, 2016 February 29, 2016 Before Supper D1B3 Squat. Felt good but don't want to crank on the squats too much yet as today is basically my first niggle free day in a while. I need to put in a serious effort to fix my wrist supination. Even the EZ bar is a painful stretch. Pin (11) Squat - no belt or sleeves 45 x 5 x 3r 135 x 3 185 x 2 225 x 2 275 x 2 315 x 1 365 x 1 405 x 3 345 x 1 - meh. Going to take it easy yet GHR BW x 3 x 12r 45' KB Shrug 24k ea x 3 x 20r WG Pulldowns 150 x 3 x 12r EZ Curl 85 x 3 x 10r - definitely my left bicep tendon through the shoulder that's hooped. https://instagram.com/p/BCY9ofxymDh/ Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 1, 2016 Author Share Posted March 1, 2016 March 1, 2016 Afternoon D2B3 Bench. Wish I had someone to hand off for me on these reverse grip. I think I'd be capable of a lot more reps and weight. Reverse Grip Bench 45 x 3 x 8r 135 x 5 185 x 3 225 x 3 275 x 2 295 x 3 315 x 1.5 - sooo close 265 x 7 - had 8+ but hit my safety chains BB Row 225 x 3 x 12r Unilateral Side Raises 30e x 10/2 - killed my left shoulder Shoulder Shocker Circuit 25&10's x 2 x 8r Forgot about this until today again. Probably the best rehab I've ever done for shoulders. I'll keep the weight here and just push the volume per session. DB Skullcrushers 40e x 3 x 15r Weighted Crunch 95 x 3 x 15r 295 Reverse Grip https://instagram.com/p/BCbXwiZymFv/ 315 Reverse Grip https://instagram.com/p/BCbYg5symG6/ 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted March 2, 2016 Share Posted March 2, 2016 You're strong on the reverse grip. Nice work! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 2, 2016 Author Share Posted March 2, 2016 47 minutes ago, EricMilfeld said: You're strong on the reverse grip. Nice work! Thanks Eric! I think with a little work it's possible I might be stronger reverse than with my regular grip. Unracking the bar is a pain though. Especially at the higher percentages. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 4, 2016 Author Share Posted March 4, 2016 March 3, 2016 Before Supper D3B1 Pulls. Recumbent Bike 4.4km/15min Snatch Grip Deads 135 x 4 x 3r 225 x 2 275 x 3 x 10r Step-ups 80 x 3 x 12r - sweaty Snatch Shrugs 275 x 2 x 20r NG Pulldowns 150 x 2 x 12r - started to tweak my left shoulder so I stopped. Band Hammer Curls MM x 3 x 25r - get some blood going and hopefully help at healing my shoulder. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 5, 2016 Author Share Posted March 5, 2016 March 4, 2016 Before Supper D4B1 press. Work on rehabbing my shoulder. BB day. Stretching Seated DB Arnold Press - slow & controlled 40e x 3 x 12r Supersets Dip BW x 3 x 10r Ring Row BW x 3 x 10r - very low rings - ugly - next week try for all clean reps YTWL's M x 5, 3, 3 Band Pressdowns Avr x 25, 20, 20 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 9, 2016 Author Share Posted March 9, 2016 March 8, 2016 Afternoon D1B2 Squat. Sticking with some belt less stuff. Only threw 365 on the bar as I know it's good for at least 70% for doing some work. Still hitting all of my accessory stuff like a bb and working on the pump. Sunday had a great griptogether up in Edmonton. Brought some goodies up and went through them similar to how we would in a contest as well as going through the rules and techniques for the events. With a blend of strongmen, HG athletes, armwrestlers, and powerlifters I think the 120+ weight class is going to be pretty stacked haha! We went through grippers, Euro 2HP, axle deadlift, 2" crusher & RT, Napalm's Nightmare, Climbers Tips Tester, hub lift, and flat and key pinching with a 1/4" plate. Stretch out shoulders HB Squat - no belt or sleeves 45 x 5 x 3r 135 x 3 225 x 3 275 x 2 315 x 2 365 x 3 x 4r GHR BW x 4 x 10r 45' KB Shrugs 32k ea x 3 x 15r WG Pulldowns 155 x 3 x 10r EZ Curl 85 x 3 x 15r 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 9, 2016 Author Share Posted March 9, 2016 March 9, 2016 Afternoon D2B2 bench. Stretch Reverse Grip Bench 45 x 3 x 8r 135 x 5 185 x 3 225 x 3 275 x 3 x 5r BB Row - slow and controlled 235 x 4 x 8r Shoulder Shocker 25/10 x 2 x 10r DB Skullcrushers 45e x 3 x 12r https://instagram.com/p/BCv6I5tSmBp/ 2 Quote Link to comment Share on other sites More sharing options...
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