Shaf's Corner

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Shafpocalypse Now
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Re: The Jolly Band of Shafholes

Post by Shafpocalypse Now » Tue May 01, 2012 5:02 pm

Monday:
Squats: 135x5, 225x5, 315x5, 365x5, 225x20
RDL + Band leg curl: 135x10+20, 225x10+20, 315x5+20....too heavy for RDL right now.
Barbell roll outs: 2 sets, 10 reps

Tuesday:
Bench: 245x6, 6, 6; 275x3, 3, 3
Tgrip row/face pulls/band pull aparts: 155x18, 175x13, 205x8 (20 reps of the band stuff each)

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Re: The Jolly Band of Shafholes

Post by shadow33 » Tue May 01, 2012 9:45 pm

Shaf,

Just curious. You started the 3 sets of 6 and 3x3 on the 18th of April. You did not do another bench workout using this format till now and kept the same weights. Why is that and why did you not go up since you got 245 and 275 on the 18th.

Thanks in advance.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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Re: The Jolly Band of Shafholes

Post by Shafpocalypse Now » Wed May 02, 2012 2:05 am

OK. I missed that workout due to life intruding and didn't bother making it up that week like I should have. So, I repeated it, kind of as a punishment to myself...the guy training with me has thrived in the three weeks, going from 265/295, 275/305, and 285/315....theoretically I should have been around 265/295 this week.

The progression should be, if I didn't state it already, adding 5# to 10# to the 6s if you get them all and adding 5-10# to the 3s if you get them all. This will be run until it stops working, then a now repetition range and set scheme will be started, probably a higher rep one.

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Re: The Jolly Band of Shafholes

Post by shadow33 » Wed May 02, 2012 3:40 pm

Thanks Shaf, I appreciate it.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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Re: The Jolly Band of Shafholes

Post by Shafpocalypse Now » Mon May 07, 2012 1:41 am

Missed logging these here this week.

Wed:

Conditioning shit.

Double snatches with 16kg kbs: 15 to 20
Squats with 225: 15 to 20
Push ups: 15-20

4 rounds through. Kind of gnarly, very crossfitish.

Thur:

DL:
405x1, 2, 3
465x1, 2, 3

Zercher squat:
125x10, 215x10...I hate these, fuck 'em.

Core work. GHR sit ups, barbell roll outs

***somethings got to change here. The DL feels heavy and slow. Really considering the Justa thing and just letting the DL go on auto for a while.

Friday

Bench rep day: 225x18, a PR for this cycle, but I was looking for 20.

Bunch of rowing with dbs and tgrip.

Weight: 259...because of empty stomach.

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Re: The Jolly Band of Shafholes

Post by Shafpocalypse Now » Tue May 08, 2012 5:55 pm

Mon:

Strength:
Squats: 135x5, 225x5, 315x5, 365x5....squats are feeling heavy as fuck still...this wasn't bad, but I wasn't interested in squatting more, which is ridiculous.

RDL + shrug: 135x10+10, 225x10+10, 275x10+10...adding the shrug makes this movement way more metabolically demanding...I'm not sure why.

Conditioning:
Bulgarian SS + double KB snatches with 16kg: 3xAMRAP each leg/20 - very sweatastic
4 Corner 'bell drills 5 exercises.

Tues
Strength
BP: 255x6,6,6; 285x3,3,3 - finally a good day, this felt crisp...Warm up was good too.
Inverted rows: 4 sets, extended reps by walking the angle up when failing
Gun show (SX curls and tri extensions)
Dips: 9, 8, 9

Conditioning:
3 rounds of Bell and Rope work...1:00 each exercise.

Did pec EQI stretches afterwards

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Re: The Jolly Band of Shafholes

Post by Shafpocalypse Now » Thu May 10, 2012 2:24 am

WED

Bunch of sled drags, forwards, backwards, rowing style with 3 plates on the sled...I didn't even count, it was 9 or 10 trips, maybe more.

Some kb swing intervals, 15s on 15s off, I think I went for 20 minutes or so with the 32s before I got bored with this doing 2h and HtH swings.

JS flex routine.

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Re: The Jolly Band of Shafholes

Post by shadow33 » Wed May 16, 2012 2:18 pm

Come on Shaf don't quit logging.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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Re: The Jolly Band of Shafholes

Post by Shafpocalypse Now » Thu May 24, 2012 3:28 pm

Total week. Did 455/345/525 for a 1315...not happy with it, but not unhappy with it.

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Re: The Jolly Band of Shafholes

Post by shadow33 » Thu May 24, 2012 5:46 pm

Nice job Shaf -

The bench is looking good.

Are you working toward another 600 dead?

Keep up the good work!
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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Re: The Jolly Band of Shafholes

Post by Blaidd Drwg » Thu May 24, 2012 6:46 pm

shadow33 wrote:Are you working toward another 600 dead?
:-" :-" :-"
"He who knows only his own side of the case knows little of that." JS Mill

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Re: The Jolly Band of Shafholes

Post by shadow33 » Thu May 24, 2012 7:01 pm

Blaidd Drwg wrote:
shadow33 wrote:Are you working toward another 600 dead?
:-" :-" :-"
LOL
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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Re: The Jolly Band of Shafholes

Post by Shafpocalypse Now » Thu May 24, 2012 7:30 pm

God damn it. Yeah, 600 is in my eye, as is a 405 bench. I'm not sure I'll be able to get the squat back into the 550s, because squatting raw is just fucking hard on the body.

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Re: The Jolly Band of Shafholes

Post by shadow33 » Thu May 24, 2012 7:37 pm

I am confident that you will reach that goal. Good luck.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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Re: The Jolly Band of Shafholes

Post by Holland Oates » Fri May 25, 2012 6:24 am

Put on the GEAR!

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Bobby
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Re: The Jolly Band of Shafholes

Post by Bobby » Fri May 25, 2012 2:08 pm

I vote for no gear!
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: The Jolly Band of Shafholes

Post by Blaidd Drwg » Fri May 25, 2012 3:04 pm

Who would begrudge man some knee wraps?
"He who knows only his own side of the case knows little of that." JS Mill

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Re: The Jolly Band of Shafholes

Post by Holland Oates » Fri May 25, 2012 3:13 pm

Blaidd Drwg wrote:Who would begrudge man some knee wraps?
Or some briefs?

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Re: The Jolly Band of Shafholes

Post by Blaidd Drwg » Fri May 25, 2012 3:25 pm

GEARWHORAGEALERT!!!!!
"He who knows only his own side of the case knows little of that." JS Mill

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Re: The Jolly Band of Shafholes

Post by tough old man » Fri May 25, 2012 3:33 pm

Or a squat suit? I have less aches and pains after a gear day than any other time.
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


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Re: The Jolly Band of Shafholes

Post by Bobby » Fri May 25, 2012 5:02 pm

Didn`t mean knee sleeves,belts and stuff.Meant bench shirts and those squat suits.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: The Jolly Band of Shafholes

Post by Shafpocalypse Now » Fri May 25, 2012 7:13 pm

Soooo...BD, the 4XL knee sleeves are too big. The 2XL will work, but are a bit tight. Ironically, the Tommy Konos feel pretty nice now that they are 8 years old and are hot as fuck.

My hips are fine, but I may have to resort to knee wraps.

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Re: The Jolly Band of Shafholes

Post by shadow33 » Fri May 25, 2012 7:18 pm

Shaf,

Maybe this is a stupid question, but bear with me as I have never wore any wraps of any kind. Don't they have 3xl sleeves?
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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Re: The Jolly Band of Shafholes

Post by Shafpocalypse Now » Fri May 25, 2012 7:25 pm

Hahah..Yeah, and it's great that you asked, but the 2XL were small and tight, and I looked at the numbers Elite listed for the 3xl and the 4xl, and the 3xl looked, on paper, to be a bit small as well.

I was trying to save a step.

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Re: The Jolly Band of Shafholes

Post by shadow33 » Fri May 25, 2012 7:32 pm

Makes sense - Thanks

BTW, the reason I asked about 600 because I thought you posted a picture of yourself doing 600 on the P&B board a few years ago.

Another question - I know you played Rugby - Did you ever play against the Springfield (Missouri) Rugby club?
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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