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 » Sat Mar 02, 2013 4:25 am

Benched today. Worked up to a meh single of 325 with the axle. Was disgusted and left the gym, not before noticing some asshole had dumped a squat or dropped a barbell on the edge of my platform, deforming the frame.

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Re: SHAF COMES TO FROGTOWN

Post by Koko, Beware » Sat Mar 02, 2013 8:37 pm

Shafpocalypse Now wrote:Random acts of pulling.

20 singles, on the minute, ranging from 405-505, depending on how I felt that set.

Weights used were 405. 425. 455. 475. 505. About 5 singles at 475 were done. 1 at 505.

Kroc rows: 100x20, 115x15.
This interests me as a sneaky way to get volume for a shitty rep deadlifter like me. This whole session looks mint.
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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Sat Mar 02, 2013 10:25 pm

Snuck up on me, but no excessive soreness.

I really like the 20 minutes of deadlifting on the minute. Brings work capacity up fast, lots of 'skill' practice, keeps heart rate around 130-140 if you load right. The randomization of the weights was just something I tried, but I liked it quite a bit. I'm hardened to that work though now. The heavy sets were around 90% ish, light around 75

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Re: SHAF COMES TO FROGTOWN

Post by Blaidd Drwg » Sat Mar 02, 2013 10:29 pm

Shafpocalypse Now wrote:Snuck up on me, but no excessive soreness.

I really like the 20 minutes of deadlifting on the minute. Brings work capacity up fast, lots of 'skill' practice, keeps heart rate around 130-140 if you load right. The randomization of the weights was just something I tried, but I liked it quite a bit. I'm hardened to that work though now. The heavy sets were around 90% ish, light around 75

What do you think of doing this with a small deficit? Too much skill practice of the wrong skill?
"He who knows only his own side of the case knows little of that." JS Mill

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Sat Mar 02, 2013 10:42 pm

Not at all.

In fact, doing it while standing on a 100# plate is one of the options

Rep options

20x1
10x (1,2)
7x (1,2,3) -ladders, eh? Lots of 'em.
20x2
10x(2/3)
20x3

I've gone to the ladders and the 20x2. I tried 405x3x20 and even though it was handled, it was seriously more hard work than I wanted to do at the time.

Set up options.

Straight weight
Cycling weight
Randomized weight

From deficit.
From surplus
Using axle

-surprisingly, doing 2 weeks of axle work after about 6 weeks of regular bar work seems to jumpstart the whole process. I figure because the hands get very good at holding onto the regular bar after doing axle work...and yeah, mixed grip axle.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Sat Mar 02, 2013 10:46 pm

I like to start at 405. It's easy and lets me get a groove.

I will add 20#s a session until it gets tough. I am pretty sure I can do 475-485x1x20 now and not be crippled by it.

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Re: SHAF COMES TO FROGTOWN

Post by Blaidd Drwg » Sat Mar 02, 2013 10:54 pm

Thanks. I've been ignoring my deadlift, this would be a good way to keep from backsliding too much while I continue to not give out too many fucks about weight on the bar.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Sat Mar 02, 2013 11:04 pm

Just pulling 10 singles would do it, maybe, in that case. No reason to trash the shit out of the rest of your day, which can sometimes happen.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Fri Mar 08, 2013 1:14 am

Monday

BS...regular barbell.
Worked up to an easy 405x5. Maybe I just need to back squat every fucking day to get this shoulder issue cleared up.
RDL/Shrug. 315x5/5 was the top set.
Bulg split squats
some conditioning

Tuesday

Bench. On the minute: WITH THE AXLE
225x1, 245x1, 275x1x17, 275x3 (20 total sets, done at the top of every minute)
-I figure, fuck, it's working for deadlifting, at the very least I'll get some volume and set up practice. Felt good. Pecs are going to be sore though. Probably in a few hours.

Bottom position push up pulses: On 2 kbs. 3 sets of 30 with 10 sec hold at the end.

Fly EQIs: 3x60s...this burned a lot.

SX rows with hold at top: 3x10

Core: 1/4 gus, bosu crunches, vaccuums.

I'm looking to improve flexiblity of the pecs by working the far stretch range of motion. Shoulders feel good after this.

Thursday
Did some ascending cluster reps today in the DL.

405/455/505 x 1 in quick succession. Just resting long enough to change the weight, then taking 2-3 minutes in between.

Looked like

405/455/505x1
405/455/505x1
405/455/505x1 - 505 got grindy.
405/455/505x1
405x1/455x1/505x0 -ran out of gas about 6" up I think.

Took about 25 minutes to complete, but I wasn't pushing the time since I was coaching and training 2 folks at the same time.

Exhausted. I went to do some SGDLs after, and couldn't get 405 off the floor, so I did some kroc row and some battling rope shit and called it good.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Mon Mar 11, 2013 7:10 pm

Back squat. On the minute singles/set....yeah, all OTM all the time.
315x1x15
365x1x4
365x5

Work on set up. Shoulder gradually go looser. Pretty good impact on cardio. Gonna wait for the aftermath on this one before I call it good

RDLs: 315x5, 5, 5

Sx split squats 3x15/15, 15/15, 12/12
Kb swings. 28kgx20, 20, 20
Kb snatches..about 8 sets assorted reps and weights

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Thu Mar 21, 2013 5:45 pm

Not giving away my secrets in my log anymore, but I hit a 555x1 DL with a belt with some left in the tank today and I'm pretty fucking pleased.

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Re: SHAF COMES TO FROGTOWN

Post by Mickey O'neil » Thu Mar 21, 2013 7:00 pm

Congratulations, Shaf.

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Re: SHAF COMES TO FROGTOWN

Post by The Ginger Beard Man » Thu Mar 21, 2013 7:53 pm

Nice work, Shaf!

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Thu Mar 21, 2013 8:05 pm

Let me reiterate...the 555 is a lift I've gotten before, but it's been 10 years. A 560 matches my best meet DL. A 570-575 matches my best gym DL. I can't remember which it was.

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Post by Shafpocalypse Now » Tue May 21, 2013 12:23 am

Long time since posting.

Jacked the knee up a bit, meniscus I think, waiting for it to cool down. shoulders are also a bit hot nowadays.

Today

SSB: 355x5,5,8
SLDL with sumo stance: 135x10, 185x10, 225x10, 275x10
Inv rows: 50 reps
Battling rope conditioning
Core
Flex

Lost 5-6 lbs today training and working in the heat

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Post by Shafpocalypse Now » Wed May 22, 2013 1:57 am

Bench, t grip: 225x5, 225x6,
2 board, t-grip: 245x5, 275x3
Push ups, feet elevated:20, 10, 10, 10
Neutral grip pull-ups with band: 10, 5, 7
Core, flex, prehab

Then a roadwork circuit over at another gym

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Re: TEXAS FUCKERY

Post by Shafpocalypse Now » Mon Sep 16, 2013 10:40 pm

New home, new gym...Metroflex Houston for now

Been 4 weeks since a workout, really.

Metroflex is dirty, with a bunch of stuff, including a bunch of broken shit...the bars are bent. But, it's where the hardcore in Houston train. It's about a half hour from me. I don't want to have to haul my fucking bars into here, so I'm trying to make arrangements with folks to use their own private bars while I'm at the gym. I may end up doing most of my squatting and pulling in my garage.

Need to get back to basics. Going to look a little powerbodybuilderish for a while.

Bench
Inc DB
Hammer str seated row
Lat pulldown
Hammer curls
Hanging knee raises + ab roll outs.

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Re: TEXAS FUCKERY

Post by Bud Charniga's grape ape » Mon Sep 16, 2013 10:58 pm

1) glad to see you're back
2) can Ronnie get you some of his shit?

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Re: TEXAS FUCKERY

Post by Shafpocalypse Now » Mon Sep 16, 2013 11:16 pm

I'm betting its easier than usual to hook up with a local supply while training here

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Re: TEXAS FUCKERY

Post by Blaidd Drwg » Mon Sep 16, 2013 11:26 pm

Shafpocalypse Now wrote:I'm betting its easier than usual to hook up with a local supply while training here

Weird...the pics of the gym make the place look like the very picture personal integrity and tasteful restraint.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: TEXAS FUCKERY

Post by Shafpocalypse Now » Tue Sep 17, 2013 12:12 am

There is broken shit all over the place. Broken stones, broken plates, broken bars...all the bars are bent. It's a shit hole indeed.

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Re: TEXAS FUCKERY

Post by Shafpocalypse Now » Tue Sep 17, 2013 5:25 pm

Squat day.

Leg extensions and leg curls: 3 15-20 reps sets of each. I'd forgotten that isolated burn. I haven't done either movement on a machine in years. Other warm up shit.

Back squat: shoulder is OK with it.
45x5
45x5
135x5
135x5
185x5
225x5
225x5
225x5
-I'm starting slow and low.

GHR
-5, 5, 3 - my hamstrings shit the fuck down.

RH
90x10, 10, 15

They have the brand new lever arm foot pad RG there, I think I am having a hard time figuring out how to use that motherfucker because it's hard to get in position.

KB swings: 8 rounds of 30 on, 30 off...this was all I could do.

It was 93 in the gym. Like 85% humidity. I was sweating my ass off. The heat serious impacted performance.

Overall, not a bad session at all. Just light.

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Re: TEXAS FUCKERY

Post by Shafpocalypse Now » Tue Sep 17, 2013 5:26 pm

RH...reverse hyper.

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Re: TEXAS FUCKERY

Post by Shafpocalypse Now » Fri Sep 20, 2013 3:25 am

Mowed my lawn, lost sweated out about a liter then went to the gym.

Still filthy.

Deadlifts: 405x1x20 on the minute...back to the grind, starting low, but experience has shown after a few weeks, this will ramp up the work capacity quickly.

Shrugs: Karwowski style
135x20, 185x20, 225x20 (with straps)

Hammer seated row: 4 plates x 20, 15, 14

1 arm DB row: 100x8, 8, 7...no straps and all the previous work impacted this quite a bit.

Drank a fuck ton, but also sweated out a ton as well.

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Re: TEXAS FUCKERY

Post by Shafpocalypse Now » Mon Sep 23, 2013 9:28 pm

Turning into Bodybuilding split

Mon...Chest/Back
Inc bench: 185x5, 5, 5
Inc fly: 25x15, 15, 15...last set I did 15 reps in an incline press after the flyes.
Hammer row: 4 plates: wide grip: x20, x20, narrow grip x17, x16
Lat pulldown to front and back: 100x10, 10, 10....-shoulder did not like going behind the neck, or in my case, behind the top of my fat head.
Lat pulldown: 140x5, 160x5, 180x5

Prehab: pulley cuff work, weighted stretches of the pecs.

Seems like I'm missing some shit. Nothing exciting. Some shit I am super weak on due to not doing it for ten years.

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