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: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Tue Jun 26, 2012 2:30 am

Fucking shit squat day...wasn't comfortable under the bar at all, probably letting my flex program slip.

135x5, 15, 10
185x5
225x15, 10
275x5
315x5
365x1
405x1
425x1
455x1
465x1 - most I've done in a while, felt like dogshit, looked ok on vid.

Box squats: I'm thinking of moving to the box every other week because the free squats seem to be beating my knees up a bit.

Worked up to a 315x5

Some RDL + Shrugs...nothing worth recording

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Tue Jul 10, 2012 3:39 am

2 weeks off did me no good.

Sunday: 10 miles on the bike...13 mph average, meh.

Monday:
Squats, up to 365x5...felt heavy, shoulders tight as tell.
GMs: 135x10, 10, 185x10
Bulg SS: 3x10

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Fri Jul 13, 2012 3:15 am

Shit all over.

Tuesday: Shit bench session...

Wednesday: GMs from Monday left their mark.

Thursday: DL: Up to 475x1
Partial from below the knee...this is OBVIOUSLY not a weak point for me, since I pulled an ridiculously easy 495.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Fri Jul 13, 2012 1:19 pm

At an impasse...the training has stagnated a bit. This is my fault for not having a clear plan and being gone for 2 weeks. I'll be gone next week too...potentially I'll be moving to Houston next year, and we're going down and looking at the area.

For myself, I'm leaning towards higher repetition and more vanilla endurance work. Some of Wendler's recent templates might be useful to drop in...After running the 531 stuff several times, I've found that it's great for some stuff for me, but of marginal usefulness for other stuff.

My overhead is just shit. It doesn't feel great to press anything overhead, and I'm not sure why. I suspect the usual culprits, i.e. shoulder tightness in general.

At some point, you just have to get on with it. I'm thinking I'm there with overhead shit.

Summer sucks for training with the crew. Too many kids not in school. My daughter's broken arm means I have to keep an eye on her instead of having her do her usual activities.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Fri Jul 27, 2012 5:20 pm

Friday:
DL: Banded up, 275 on the bar, stepped on a heavy band wrapped 3x around the bar...I estimate 425-445 at the top. 10 sets of 2.

Supersetted with Inc BP
Inc. BP is a major weakness of mines, the sets looked like this.
135x5
155x5
175x5
175x5
175x5
175x4
165x4
155x5
155x6
155x8

I deadlifted then immediately benched, then repeated it. Averaged about a minutes rest after the bench and then back to the dead. Deads were fine, my work capacity on the inclines suck, plus I'm weak as fuck there.

Then, onto some conditioning, since I was training with local XF guy.

7 minutes of pull ups/1 leg squats to bench/push ups...12 reps each, as many times through. To say I failed catastrophically on the pull ups would be too kind.

Then 3 sets of GHR sit ups/1 leg RDLs

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Re: SHAF COMES TO FROGTOWN

Post by Blaidd Drwg » Fri Jul 27, 2012 6:14 pm

Why does incline suck so bad? Bench is obviously easier but so is overhead by comparison. I hates it...Hates. It.
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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Fri Jul 27, 2012 8:55 pm

I fucking hate incline, but I'm not Paul Carter or Chris Cormier, I touch my chest each rep.

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Re: SHAF COMES TO FROGTOWN

Post by Testiclaw » Mon Jul 30, 2012 2:21 pm

but I'm not Paul Carter..., I touch my chest each rep.
=D>
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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Thu Aug 02, 2012 7:37 pm

Took a bunch of time off, went to Halifax, NS, and Prince Edward Island, Houston and Austin in July...lots of traveling, not so much training.

Wednesday training: Finally met up with Mike again, Logan joined us.

Deadlifts: Mike his a 425 PR. I hit a hard 455...slow. Aggravated me, since I'd be doing the 20 singles with this weight by now if I'd kept on going. Logan hit a 285 easy, then missed 295 twice...a mental thing.

Heavy Conditioning: Been a long time since we just had a balls out, good old fashioned kettlebell beat down. I laid out pairs of 32s, 28s, 24s, 20s, and 16s, and we did this:

Dbl Swings x 5 - down the line
Dbl High Pulls x 5
Dbl Cleans x 5
Dbl Front Squats x 5

What this means is we did 5x with each pair of 'bells working from heaviest to light as fast as possible. Logan surprised me, he's put on some good strength the last 6 months. This shit is just a lactic acid bath.

We finished it up with a new circuit.

32kg Dbl Swings x 5
28kg Dbl High pulls x 5
24kg Dbl Front squats x 5
20kg Dbl Cleans x5
16kg Dbl Snatches x 5

Straight on through 'til morning. Rest, of course, briefly if you've been away from this sort of thing.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Mon Aug 06, 2012 7:52 pm

ack to it.

Back squat:
315x5, 365x5, 405x3, 315x10

RDL + Shrug-Snatch Grip:
135x10, 225x10, 275x5, 5, 5

Face pull and band pull aparts, 4 sets.

Conditioning:
RH snatch 16kgx20
RH swing 24kg x 10
LH snatch 16kgx20
LH swing 24kg x20
Repeated 3x, minimal rest in between.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Thu Aug 09, 2012 1:52 pm

Tues was bench day

Bench. 225/5, 255/5, 275/5
Inc bench. 135/10, 155/8, 175/6, 195/4, 135/15
-feeling better. Might specialize on inc Bp for a while

rows and mid back shit...a lot

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Mon Aug 13, 2012 8:28 pm

Wed. What started out as a nice midweek conditioning session boiled over into idiocy. Prowler stuff, 1a farmers walks, sandbag carries, combos of all that stuff, culminating in a distance push to failure.

Thursday. Deads, SG deads, light rope and bell conditioning, get ups....with Matt J added to the usual gang of drooling knuckledraggers

Fri. Squats, 5, 5, 5+. 365/5, 365/5m 365/10 for me
Sx Bulgarians. 2sets each leg
High rep cgbp using axle

Monday: Squat triples:
135x10, 225x5, 315x5, 405x3, 425x3, 445x3...hard, but feeling ok.

RDLs: 135x10, 185x10, 225x10, 275x8...grip slipping.

Prowler: Too much prowler. Like 7-8 trips.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Mon Aug 20, 2012 6:35 pm

Front Squat/Back Squat couplets (aka the Langford couplet)
135, 185, 225, 275, 315 (2 reps FS, 5 reps BS)
Front Squat: 135x5, 185x5, 225x5
-my quads have been jolted awake, I'm sore as I type this.

Kettlebell chainlink fence work.
1. Mismatched 'bell double swings: 4x20
2. Renegade rows: 3 prog. heavier sets of row, pushup, row for 10 rows total.
3. 1/4 get up: 5/10/15, heavy/med/light bells as fast as possible
4. Twist kb DL (from Donnie Thompson on Supertraining.tv)

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Thu Aug 23, 2012 5:57 pm

Tue

Inc bench. 225/5 was top set, +1 rep so it was progress.
Floor press. 275/3 was top set, +1 rep here too...FP is such a major grind.
Some misc shit I don't remember, maybe someone else can fill it in...rowing was done between sets of inc. bench.

Going to have to rework the bench stuff, just not making any gains on the actual bench press.

Wed. Day off

Thur.
Dls on the minute
9 minutes of 405, then started cycling up to 445 then back down. Final 5 were 405, 425, 445, 455, 465..all this felt easy for once (this looked like 405x1x9, 405x1/425x1/445x1 for 2 cycles, then 405x1, 425x1, 445x1, 455x1, 465x1...minute or less rest between each single)
Kroc rows 3 sets, 115, pushed to 15,20 reps each set
Light curls

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Re: SHAF COMES TO FROGTOWN

Post by Blaidd Drwg » Thu Aug 23, 2012 5:59 pm

Langford Couplets....I forgot those. Them are good. and Sean yards them weights out pretty well for an Older A...
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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Tue Sep 04, 2012 8:26 pm

Bench
135/5
185/5
225/5
245/5
265/5
225/16

Tgrip rows
155/15
115/12
115/17

1a sx rows
10
10
12

Core, flex work, some box jumps for fun, didn't bug the adductor, ready to squat lightly on it

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Thu Sep 06, 2012 1:06 am

Prowler strides
2/90
2/180
2/270
Walking pushes. Trips were around 40 yards. Just enough rest so everyone went through.

Ropes. 30s on, 30s off
Waves
X slams
Waves
Slams
Waves
Smashes

Flex/mob

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Re: SHAF COMES TO FROGTOWN

Post by The Nightman » Thu Sep 06, 2012 2:30 am

30s with the ropes just plain sucks. I love me some 15:45. Nice work.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Thu Sep 06, 2012 11:40 pm

Work capacity deads

405x2, on the minute, for 20 minutes. Singles was easy, doubles a little tough. AcTually doubling the volume on these might have been too hasty.

Glute bridges on bench. 3x20

Kroc rows. 2x20, 115.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Wed Sep 12, 2012 1:27 am

MON:
Squats: first time since I dinged my adductor. Had to move stance in quite a bit. Worked up to some sets at 315...felt a bit awkward. Shoulder tight, as usual.

Dan John's Double FS/Farmer walk combo...I think it's called the Eagle. Used the 16s and completed 8 sets without putting them down. This got nasty pretty quick.

Bulgarians: Not on SX, but on stationary platform. 2x15 each leg.

Hamstring curls with band, TKEs, calf raises, tib raises.

Lots of DOMS.

TUES:
Speed bench: gotten a bit grindy, trying to change things up but I'm not sure this is the step I want to take.

Hand release push ups: 3 sets AMRAP-1 or so.

Prehab for shoulder, mid back, rotator cuff.

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Re: SHAF COMES TO FROGTOWN

Post by Mickey O'neil » Wed Sep 12, 2012 1:30 am

That Eagle is pretty good.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Mon Oct 01, 2012 4:29 pm

Traveling and mediocre workouts don't leave me wanting to log 'em.

Start of a new cycle today.

1. Buying some Inzer power pants.
2. De-emphasizing bench in lieu of the overhead press.

Squat: 135x5, x5. 225x5, 315x5, 365x5 - II can feel where I dinged the groin, but as long as I keep stance narrower than I like, it isn't aggravating it. The 365x5 was easy, but I took 25 minutes to foam roll and loosen up the pecs and lats.

RDL: 135x10, 185x10, 225x10, 275x10 strapped up on last set.

Bulg. SS: Doing these from a bench, not the SX anymore...the added stability lets me focus on the stretch.

Heavy backwards sled draps: 1x4 plates, 1x5 plates, 2x6 plates....those were pretty fucking heavy, 40-50 yard pulls outside.

Jumpstretch lower body flex

Really getting frustrated with how fucking old I feel

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Re: SHAF COMES TO FROGTOWN

Post by tough old man » Mon Oct 01, 2012 4:42 pm

Really getting frustrated with how fucking old I feel
LMAO I know what you mean!

I love the Inzer pants - still the best purchase ever for squating. Instantly took all the hip pain away for me.
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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Tue Oct 02, 2012 8:56 pm

OHP: 45x10, 45x10, 75x5, 95x5, 135x5, 155x5, 175x4...fucking failing on a 175x5 set in the OHP is just bitch weak territory.

Bench, close grip and paused: 135x3, 185x3, 225x3, 155x3, 205x3, 245x3
-bench is now just secondary.

Rows, regular bent rows and Meadows style rows, 5 sets.

Shoulder shit, assorted.

Parallel grip chins: 3, 3, 3

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Tue Oct 09, 2012 7:12 pm

Monday:
Squats, wu then 3x5
315x5, 335x5, 355x5 easy
-car buffer on pecs/lats seems to make my stretching for squatting more effective.
RDL, 3x10, ascending sets
135x10, 225x10, 315x10 - working way below capacity here
Bulg. SS: 2 x 20, each leg - this burned.

punching the clock.

Tues:
OHP: Sets of 5, ascending.
95x5, 135x5, 155x5, 155x5 - these felt like fucking dog shit, heavier than hell, and not feeling great with my L shoulder. This was a step back from last week. I can remember doing 225x5 easy overhead, and it isn't helping this bullshit.
Bench: PL54s "Fun with Quarters" idea, close grip, 3s pause.
135x3, 185x3, 225x3, 155x3, 205x3, 245x3 - once again, felt heavy and slow.
Tgrip rows: 155x20, 11, 17 - pumped my back up like crazy
Back and shoulder prehab...just not getting my L shoulder to work like I want it to, not sure why. This whole session was one to two notches under 'punching the clock', it was more like 'fuck this feels like shit'.

The last few weeks it feels like I've either lost work capacity from the ridiculous amount of travelling I've been doing, or on the cusp of overtraining. Might just be the time of the year, too.

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