Shoggoth Posted April 30, 2016 Author Share Posted April 30, 2016 1 hour ago, EricMilfeld said: 30 second "rests" are brutal. Nice. Yeah it lets me know that next rep is coming where if I'm doing a set with multiple reps I don't even think about it. It was good though. I really emphasised my set-up on each one. Wore straps too so my hands never left the bar throughout. 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted April 30, 2016 Share Posted April 30, 2016 3 hours ago, Shoggoth said: Yeah it lets me know that next rep is coming where if I'm doing a set with multiple reps I don't even think about it. It was good though. I really emphasised my set-up on each one. Wore straps too so my hands never left the bar throughout. Oh wow. So you were resting in a crouched-over position. Even tougher. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 30, 2016 Author Share Posted April 30, 2016 April 30, 2016Afternoon Block B, day 1, chest. Tried to incline DB press during the warm-ups and it killed my shoulder so I tried flat and that worked. DB Bench Press40e x 3 x 8r65e x 880e x 3 x 10r, 15Band Crossover Avr x 3 x 13rCG Bench Press135 x 8185 x 7155 x 10, 9 - goddamn shoulderAb Wheel BW x 3 x 5r, 10 - haven't done these in many moons. Should be good for some ouches tomorrow. 2 Quote Link to comment Share on other sites More sharing options...
Legendofjd3 Posted April 30, 2016 Share Posted April 30, 2016 13 minutes ago, Shoggoth said: April 30, 2016Afternoon Block B, day 1, chest. Tried to incline DB press during the warm-ups and it killed my shoulder so I tried flat and that worked. 155 x 10, 9 - goddamn shoulder Have you ever tried using the Slingshot? I used to have constant should problems but ever since I added the Slingshot to my workouts it's worked miracles Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 30, 2016 Author Share Posted April 30, 2016 55 minutes ago, Legendofjd3 said: Have you ever tried using the Slingshot? I used to have constant should problems but ever since I added the Slingshot to my workouts it's worked miracles Yep. Weird enough spot it doesn't help. Thanks though. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 2, 2016 Author Share Posted May 2, 2016 May 1, 2016 Before Supper Block B, day 2, back. Strict BB Row 135 x 3 x 5r 185 x 3 225 x 3 x 8r Inverted Row - DC style BW x 4 x 10r BB Shrug - strict 315 x 4 x 10r Seated DB Concentration Curl 40e x 9, 8 35e x 9 - assisted last reps 30e x 9 - assisted last reps I must be majorly braich dominant 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 2, 2016 Author Share Posted May 2, 2016 May 2, 2016 Before Supper Block B, day 3, legs and shoulders. Well there's a cycle. I think I'll like this. 6 days a week but each workout is an hour or less and there isn't any mentally spooky high weights. I've got a good idea now as far as poundages for the next week. Bow Bar Squat - NNN 54 x 3 x 4r 144 x 3 234 x 2 284 x 4 x 8r One-Legged Standing Calf Raise BW x 4 x 10r Seated Arnold Press 40e x 4 x 10r EZ Upright Row 85 x 3 x 12r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 4, 2016 Author Share Posted May 4, 2016 May 4, 2016 Noon Block A, day 1, chest and triceps. Shoulder still killing me. Lack of sleep catching up too. Very weak yet. Reverse Grip Bench 45 x 3 x 8r 135 x 5 185 x 4 225 x 4 x 8r Dip BW x 10, 9, 8 Swiss Bar Skullcrushers 85 x 10, 10, 8, 9, 9 Planks BW x 3 x 45s Quote Link to comment Share on other sites More sharing options...
MattM Posted May 5, 2016 Share Posted May 5, 2016 Where exactly in the shoulder are you feeling pain? Is it just during bench movements or is it in overhead movements as well? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 5, 2016 Author Share Posted May 5, 2016 43 minutes ago, MattM said: Where exactly in the shoulder are you feeling pain? Is it just during bench movements or is it in overhead movements as well? Just bench movements. Feels like my medial delt. Dumbbell benching with the handles held at about 45' feels okay. Reverse bench is still niggly but nowhere near as bad as regular benching. Tried different widths, slingshot, boards, etc. Everything bugs it. Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 6, 2016 Share Posted May 6, 2016 My two cents: stop benching completely start pushing dips and ohp. Come back every 2 months to Bp for a small test. Record progress. This is what I had to do when I had tennis elbow so bad I couldn't even press the 45# bar and I was the same in that dips and ohp didn't hurt. Sorry I know this shit sucks dude... 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 6, 2016 Author Share Posted May 6, 2016 50 minutes ago, Durrs said: My two cents: stop benching completely start pushing dips and ohp. Come back every 2 months to Bp for a small test. Record progress. This is what I had to do when I had tennis elbow so bad I couldn't even press the 45# bar and I was the same in that dips and ohp didn't hurt. Sorry I know this shit sucks dude... Maybe with the dumbbell's yet though too as they're okay. I was thinking about this yesterday. This niggle is about 6 months old now. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted May 6, 2016 Share Posted May 6, 2016 Yeah that's a hard call to make on keeping db's or not I say if it doesn't hurt then do it but if it tinges even a little I'd say stop. Also b/c it's a shoulder thing you could try and add 100 face pulls a day mini workout for awhile and see what happens. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 7, 2016 Author Share Posted May 7, 2016 May 6, 2016 Before Supper Block A, day 2, back. Back is getting really pumped with the lower weights. Deadlift - DO up to and including 405 135 x 4 x 3r 225 x 3 315 x 1 365 x 1 405 x 12 x 1r - alt grip. Rep every 30-40s V Handle Pulldowns 155 x 3 x 12r T-Bar Row 180 x 3 x 12r Facepulls M x 3 x 15r Superset Reverse and Reg Curls 2 x 10r each (40 total reps) 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 8, 2016 Author Share Posted May 8, 2016 May 7, 2016 Evening Block A, day 3, legs and shoulders. Supersetted leg and shoulder work. Hip Belt Squat w/Landmine 90 x 5 135 x 4 x 15r - great pump! GHR BW x 4 x 12r Seated Swiss Bar Press - Unsupported 35 x 2 x 8r 85 x 5 105 x 4 x 10r Bulldozer Laterals 25e x 3 x 12r Quote Link to comment Share on other sites More sharing options...
MattM Posted May 8, 2016 Share Posted May 8, 2016 Love the way your low/upper back day is set up. When I write my programming it's just like that. Also what's a bulldozer lateral? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 9, 2016 Author Share Posted May 9, 2016 On May 7, 2016 at 8:14 PM, Shoggoth said: May 6, 2016 Before Supper Block A, day 2, back. Back is getting really pumped with the lower weights. Deadlift - DO up to and including 405 135 x 4 x 3r 225 x 3 315 x 1 365 x 1 405 x 1 460 x 12 x 1r - alt grip. Rep every 30-40s V Handle Pulldowns 155 x 3 x 12r T-Bar Row 180 x 3 x 12r Facepulls M x 3 x 15r Superset Reverse and Reg Curls 2 x 10r each (40 total reps) Needed to correct what I wrote. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 9, 2016 Author Share Posted May 9, 2016 57 minutes ago, MattM said: Love the way your low/upper back day is set up. When I write my programming it's just like that. Also what's a bulldozer lateral? "Published on Sep 6, 2014Bulldozer laterals are a movement I created because I dislike regular side laterals. They are more explosive, provide better leverages, allow you to use more weight and they provide a better feel and contraction. Before each rep start with the dumbbell on the opposite leg, holding it into place. Release the dumbbell and explode it up, as if you were drawing a sword." 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 10, 2016 Author Share Posted May 10, 2016 May 9, 2016 Before Supper Block B, day 1, chest and triceps Dip BW x 4 x 10r DB Flies 45e x 3 x 12r Pressdowns 100 x 5 x 10r Ab Wheel BW x 3 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 11, 2016 Author Share Posted May 11, 2016 May 10, 2016 Before Supper Block B, day 2, back and bi's. BB Row 135 x 3 x 5r 185 x 5 230 x 3 x 8r Inverted Row BW x 4 x 12r Shrug 365 x 3 x 10r Conc. Curl 35e x 4 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 13, 2016 Author Share Posted May 13, 2016 May 12, 2016 Before Supper Block B, day 3, legs and shoulders. Sooo tired over the past while. Apnea test later this month and go get a check up next month. There's thyroid trouble in my family so that may explain a bunch too. Bow Bar Squat - NNN 54 x 4 x 3r 143 x 3 234 x 2 284 x 4 x 9r - easy. Just tired. Superset One-legged Calf Raise BW x 4 x 12r Seated Arnold Press 45e x 4 x 10r EZ Upright Row 90 x 3 x 12r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 14, 2016 Author Share Posted May 14, 2016 May 14, 2016 Afternoon Block A, day 1, chest and triceps. DB Bench 45e x 10 - Nope. Too niggly Dip BW x 8 BW +1c x 8, 8, 8, 7 EZ Close Grip Bench - feels good 125 x 10 175 x EZ Skullcrushers 125 x 5 x 10r Plank 3 x 60s 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 17, 2016 Author Share Posted May 17, 2016 May 17, 2016 Noonish Block A, day 2, back and bi's. Not grampapping today so back into the basement. Marty was up at 5:00 so I'm pretty bagged going into this. Deadlift 135 x 4 x 3r 225 x 3 315/365/405/435 x 1 - double overhand 465 x 12 x 1r - in 8:00 on the nose. Walked around between each rep so an average of one every 0:40 is pretty good. V Handle Pulldowns 160 x 12, 12, 9 - should note that I'm doing everything super strict T-Bar Rows 185 x 3 x 12r Facepulls M x 3 x 18r EZ Drag Curl 90 x 10, 10, 10, 10, 8 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 18, 2016 Author Share Posted May 18, 2016 May 18, 2016 Noonish Block A, day 3, legs and shoulders Superset leg and shoulder sets. Belt Squat w/Landmine - Red Loop (below parallel, 4" lower than previous) 90 x 2 x 5r 135 x 12, 12, 12, 15 GHR +25 held on chest x 4 x 8r Unsupported Swiss Bar Seated BB Press 35 x 3 x 5r 85 x 5 115 x 8, 8, 8, 12 Bulldozer Laterals 35e x 3 x 12r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted May 20, 2016 Author Share Posted May 20, 2016 May 18, 2016 Noonish Block A, day 3, legs and shoulders Superset leg and shoulder sets. Belt Squat w/Landmine - Red Loop (below parallel, 4" lower than previous) 90 x 2 x 5r 135 x 12, 12, 12, 15 GHR +25 held on chest x 4 x 8r Unsupported Swiss Bar Seated BB Press 35 x 3 x 5r 85 x 5 115 x 8, 8, 8, 12 Bulldozer Laterals 35e x 3 x 12r 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.