TESTICLAWG.

[Shafpocalypse Now]

Yeah, he and Senn are sharp.

Did you get one of those velocity things?

[Blaidd Drwg]

Yeah, he and Senn are sharp.

Did you get one of those velocity things?

Negative. I went directly through him.

[Testiclaw]

Thursday 1/5

Squat warm-up, ankle mobility, glute activation, rumble roller, etc.

Reverse Hypers x 3 sets.

Paused Bench Press, Pinky-On-Ring:
215x3x10 sets.

Felt okay, first time using any weight with this grip. We will see how the shoulder feels tomorrow. If it's okay, I'll stick to pressing with my usual thumb-from-smooth grip, but, use a pinky-on-ring grip for my light benching, just once a week.

Chins:
BWx32 total reps.

Incline Barbell Shrugs:...maybe ten or twelve sets?

Neck Work.

[Testiclaw]

Friday 1/6

Paused SSB Squat:
95x3,3,3,3,3,3
115x3,3,3,3,3,3
135x3
145x3
155x3
165x3,3,3
175x3,3,3

DL:
315x1x5 singles

Paused Bench (thumb-from-smooth):
135x6,6,6
155x6,6,6
175x6,6,6

Absolutely exhausted today. The last few weeks of life stress caught up with me. Blarg.

[Testiclaw]

Monday 1/9

Buffalo Bar Squat, Low bar, no pause:
175x3,3
195x3,3,3,3,3,3
185x3,3
155x3

Knee held up okay...knock on wood? Will keep doing specialty bar, quad-dominant work though.

DL:
335x1x15 singles

Paused Bench, pinky-on-ring:
155x6,6,6

Took a long time to get through this because I was training alongside my new protege. She'll be a monster when she's healthy and trained.

To give you an idea of how these weights are moving, here's one set of 195x3. Ignore the ROGUE socks, they were a gift. Like I said in the first post, I'm just trying to get myself moving on a very-frequent basis, get my knees used to some work, and then I'll start to slowly tick the weights up.

[Testiclaw]

Tuesday 1/10

SSB Paused Squat
175x5,5,
195x5,5,5

Paused Bench, thumb-from-smooth:
175x3,3,3
185x3,3,3
195x3,3
205x3
215x3,3,3,3,3

Spoto Press, thumb-from-smooth:
175x6,6,6,6,6

Neck work.

[Testiclaw]

Wednesday 1/11

Buffalo Bar Squat:
135x3,3,3
155x3,3
175x3,3
195x2,2
205x2
215x2
225x2,2,2,2,2,2 (belt)

DL:
365x5,5,5

Paused Bench, pinky-on-ring:
155x6,6,6
175x6,6,6

Still keeping everything pretty easy,pretty simple. I've had three days in a row of relatively little knee pain, so I'll quit while I'm ahead and make tomorrow very light and very little volume.

[Testiclaw]

Thursday 1/12

SBB Paused Squat:
95x5,5,5
115x5,5,5
135x5,5,5

DL:
445x1
465x1
485x1 (belt)
505x1,1 (belt)

Paused Bench, thumb-from-smooth:
225x3,3,3,3,3,3

[Testiclaw]

Friday 1/13

Buffalo Bar Paused Squat:
95x3,3,3,3
115x3,3,3,3
135x3,3,3
155x3,3,3
175x3,3
195x3,3
205x3 (spud belt)
215x3 (spud belt)
225x3 (spud belt)
235x3 (spud belt)
245x3 (spud belt)
255x3 (spud belt)

Top set:

[Testiclaw]

Monday 1/16

Buffalo Bar Paused Squats:
135x3,3,3
155x3,3,3
175x2,2,2
195x2,2,2
215x2,2,2
230x2,2,2 (spud belt)

Paused Bench, thumb-from-smooth:
185x5x8 sets

Side raises
Strap throat pulls
Neck harness

[Testiclaw]

Tuesday 1/17

SSB Paused Squat:
95x6,6,6

2-mat DL:
365x3,3 (spud belt)
385x3,3 (spud belt)

Chuck V rows
Barbell shrugs
Rear delts & facepulls

[Testiclaw]

Wednesday 1/18

Buffalo Bar Paused Squats:
195x3,3
215x3
235x2
250x2 (spud belt)
265x2 (spud belt)
275x2,2 (spud belt)

Paused Bench, thumb-from-smooth:
195x3,3,3
205x3,3,3
210x3,3,3
215x3x10 sets

Throat pulls

Squats were 20-pounds higher than Friday. Still sitting way below RPE's of 6 or less.

[Testiclaw]

Thursday 1/19

Deadlifts...warming up and at 415x1 I felt a sting and yank in my right hamstring.

Ha, fuck me. Fourteenth tear I've had, maybe? Not too bad. Minor, minor bleeding.

[Testiclaw]

Monday 1/23

Buffalo Bar Pause Squats:
135x5,5,5
155x5,5,5
175x5,5
195x5,5,5 (spud belt)
175x5,5 (spud belt)

A1) RDL: 155x8,8,8
A2) GHR: BWx6,6,6

Chuck V rows
One-arm cable rows
External rotation facepulls
Neck work

[Testiclaw]

Tuesday 1/24

Paused Bench Press, thumb-from-smooth:
225x[1,2,3]x5

A1) OHP: 65x8,8,8
A2) Fat DB Row: 80x8,8,8/side

Cable rear delts
Cable pushdowns

I've been trying to figure out how I want to structure things for a while, and I've never given ladders a real try. I did use them for OHP and DL work about seven years ago. Time flies. I'm going to start OHP'ing again, but I need to start really, really slow.

[Blaidd Drwg]

Ladders work extremely well for OHP. I have never had a decent OHP but I did take it from a strictish 180 to a very strict 231 on a straight bar over the course of several months. This translated into an easy strict 240 log press. Given my shite leverages I was really pretty pleased.

[Testiclaw]

Thursday 1/26

Buffalo Bar Squat:
155x[2,4,6]x3

DL:
345x1x20:00 EMOM

A1) Chuck V Rows
A2) Barbell Shrugs
A3) Reverse Hypers

Neck stuff.

Played around with positions on squatting and pulling. I don't know why I do this to myself, but, I'm a posterior chain squatter. I'm a posterior chain puller. My knees felt much better with a wider, bent-over-ish squat. I'm going to go back to what I know and what works.

Also, I'm going to stick with ladder work a la DVS for squatting, benching, and pressing, and, the EMOM deadlifting work a la Shaf & DVS.

[Testiclaw]

Friday 1/27

Paused Bench, thumb-from-smooth:
155x[2,4,6]x3

OHP, index-on-smooth:
75x[2,4,6]x3

A1) Fat DB Row 100x6x3 set/side
A2) External Rotation Facepulls 45x15x3 sets

Rear delts, pushdowns, CoC gripper stuff.

Going to rebuild my squat, my bench, my press, and actually start hammering accessories.

Slow steps.

[Beer Jew]

Going to rebuild my squat, my bench, my press, and actually start hammering accessories.

Slow steps.

What does that look like?

[Testiclaw]

Going to rebuild my squat, my bench, my press, and actually start hammering accessories.

Slow steps.

What does that look like?

Actually tracking and progressing the basics. I have some things that work for me that I've wandered away from. So, I'm kicking the weights down a bit and taking the time to slowly push loads to and try to address a fucked up shoulder, a fucked up neck, and two fucked up knees.

Right now, something like this;

Monday:
Deadlifts 20:00 EMOM of singles, then a belt, then 15, then 10, then start over with a variation like pulling from mats or deficit work.
Tons of posterior chain work;
GHR
Back Extensions
Goodmornings
Lat and trap work

Tuesday:
Bench (DVS/Shaf ladder stuff)
OHP (DVS/Shaf ladder stuff)
Lat, yoke, tricep stuff

Thursday:
Squat, buffalo bar for a long time, then SSB, then GCB, again, utilizing some ladder progressions.
Tons of RDL's and GHR's

Saturday:
Bench
OH
More lat and yoke work.

The big thing is to hammer the basics that I know work for me:

DL
Mat pulls
Deficit pulls
DL with a minor amount of band tension
Reverse hypers

Bench
OHP
DB benching

Squat
Pause Squat
GCB goodmornings

GHR
Back Extensions
Barbell Rows
Facepulls
Shrugs
T-bar Rows
Rear Delt Work
Neck Work
Grip Work

When I was my strongest I had a bench day, a squat day, and a deadlift day. If I had to limit the movements to the most important:

DL from mats
GHR
Squats
Paused Bench
Bent-Over rows
Grip and Neck stuff

So that's what I'll focus on, but, I'll be lowering my squat frequency down to once a week. My knees are wrecked, so I can't handle a lot of frequency. To be honest, though, they can't handle intensity or volume, either.

[Testiclaw]

Monday 1/30

Buffalo Bar Squat:
175x[2,4,6]x3

A1) RDL: 175x8,8,8,8
A2) GHR: BWx8,8,8,8,8

Bent-Over Row (two mats, thumb-from-smooth):
175x6,6,6,6

Neck, CoC grip randomness.

Knees were horrendous today. I squatted 405 +5 chains/side for a triple in a belt and wraps a week before my meet in September, and here I am, unable to squat even a bar without excruciating pain.

I despise my body.

[Testiclaw]

Tuesday 1/31

Paused Bench, thumb-from-smooth:
175x[2,4,6]x3

OHP:
85x[2,4,6]x3

T-Bar rows
External Rotation Facepulls
Pushdowns
Grip

To give you all an idea of the relative RPE's I'm starting at, here's the double in my last ladder with 175. Starting slow:

[Testiclaw]

Thursday 2/2

Buffalo Bar Squat:
185x[2,4,6]x4 /48

A1) RDL: 185x8,8,8,8 /32
A2) GHR: BWx8,8,8,8,8 /40

Neck
Shrugs
External Rotation Facepulls

Will do very light squatting on Monday before my DL EMOM. Squatting a few times a week just isn't in the cards for me.

[Testiclaw]

Saturday 2/4

Paused Bench Press, thumb-from-smooth:
185x[2,4,6]x3

OHP, index-on-smooth:
95x[2,4,6]x3

DB rows 3x8 w/85
External rotation facepulls 3x15 w/60
Various pushdowns

[Testiclaw]

Monday 2/6

Buffalo Bar Squats:
195x[2,3,4]x3

DL:
365x1x[20:00 EMOM]

Bent-Over Rows, 2 mats, thumb-from-smooth:
185x6,6,6,6

A1) Chuck V Rows: some sets w/ 90
A2) Rev. Hypers: 8-10's up to 200

Squatted again when I said I wouldn't...knees felt okay, I'll just keep up with the tissue work and the scraping and play it by ear.

Pulling felt better, brought in my stance, my grip, and kept my hips higher.

No neck work today. :(