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: TEXAS FUCKERY

Post by Shafpocalypse Now » Tue Sep 24, 2013 9:51 pm

Leg Day, actually, MFH is growing on me, kind of like mold. My little buddy Adam told me that if I wanna see titties and not be in a total sausage fest, I have to go in around 530-600 at night.

Warm up

Leg extensions: 60x20, 70x20, 80x20
Leg curls (nautilus leg curl) 40x20, 50x20, 60x20
Hip flexor + chest stretch: 30s each leg, x3
Some calf raises and calf stretching...I remembered stretching the calves on the seated calf feels good before squatting.
Shoulder stretching...because shit is tight still, and probably will be until I die.

Back Squat
barx20
barx20
135x5
225x5
245x5
275x10 not hard, but, still starting slow.

1 leg leg press...if it was good enough for Coan, why the fuck not?
Empty: x15 R, x15L
90x15R, x15L
90x15R, x15L
-these felt a bit odd, but I haven't used a leg press in a decade.

Roller Reverse Hyper...maybe I'm a fucking idiot, but this is the most fucking awkward and hard to get into machine I've ever used
50x10, 10, 10

Plus it compresses my gut and makes me want to puke.

Hanging knee raises x 20, 20, 20...abs started cramping.

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Holland Oates
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Re: TEXAS FUCKERY

Post by Holland Oates » Tue Sep 24, 2013 10:52 pm

I can't for the life of me get any ghr to work for me.

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Re: TEXAS FUCKERY

Post by Blaidd Drwg » Tue Sep 24, 2013 10:57 pm

Ed Zachary wrote:I can't for the life of me get any ghr to work for me.

really? or do you mean rev hyper?

I know nearly all GHR's work for me once in decent position because I avoid them like the plague.
"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 Holland Oates » Tue Sep 24, 2013 10:59 pm

GHR. I just can't seem to get into the right position.

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Re: TEXAS FUCKERY

Post by Shafpocalypse Now » Wed Sep 25, 2013 1:12 pm

The best GHR I used was the original Hatfield one...only the foot thing adjusted. I could get positioned perfectly on it. The one at MFH is a Hammer Strength one, and while it looks awesome, it's not that comfortable.

The roller hyper is just ridiculous. I look like I'm trying to fuck it.

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Re: TEXAS FUCKERY

Post by Shafpocalypse Now » Thu Sep 26, 2013 9:45 pm

MFH Fuckery

Deadlift
Wu
425x1, x5 every 30s
445x1, x5 every 30s
405x3, x5, every 60s

-this added up. Went fast.

CaptKirkShrug: 135x20, 185x20, 225x10

HS seated row: 270x7 wide, 270x10 narrow, 270x6 wide
-supersetted with
Nautilus leg curl: 60x20, 70x15, 80x10/4/3 rest paused (fucking burn!)
-supersetted with 1 leg calf raises and tibialis work

Incline db curls: 30x10, 25x15, 25x20
-supersetted with
high toss 1H kb swings: 70x20, 20, 20

Hot as fuck. Met two ladies today.

#1: late 30s, early 40s black/hispanic....thin as a rail, huge fake tits.
#2: late 20s, early 30s Greek/Turkish/Mediterranean? She is a thick woman, with tits the size of my head, and she obviously loves showing them off...there was like 8" of cleavage showing. (EZ and BD take note, shorter but fun sized)

You can't fucking hear anything in there, but I think #2 said she was an attorney. I think she might be proto :heart:

Owner was in their briefly but didn't meet him. I forget that bodybuilders tend to be short, since I mostly hung around throwers and strongmen, all of whom tended to be taller than me.

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Re: TEXAS FUCKERY

Post by Shafpocalypse Now » Thu Sep 26, 2013 9:47 pm

So, now that I'm using a much broader toolkit, I find shit has gotten weak that is ridiculous.

1. Calves...ridiculously weak, no endurance either.
2. Biceps...I curled more as an 18 year old with 14" arms.
3. Machine work in general...leg extensions and leg curls make me scream with the burning.

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Re: TEXAS FUCKERY

Post by Polo Tomasi » Fri Sep 27, 2013 12:15 am

[quote="Shafpocalypse Now"]MFH Fuckery

Deadlift
Wu
425x1, x5 every 30s
445x1, x5 every 30s
405x3, x5, every 60s

Does this mean you're doing a set of 5 starting on the 30s mark? Or is it 5 sets of 1 on the 30s? Either way, that's a bit of work.

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Re: TEXAS FUCKERY

Post by Polo Tomasi » Fri Sep 27, 2013 12:24 am

Nevermind. I got it. 1 rep x 5 sets on 30s. That's an interesting approach that I'll try sometime.

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Re: Parched with thirst am I and dying

Post by Shafpocalypse Now » Tue Oct 01, 2013 12:42 am

Mon
Chest/Back/Shoulders...I'm really just trying to fill in the gaps where things have been lost.

Inc DB bench
30x10
35x10
40x10
45x10
50x10
65x10
70x8
75x6 - just stalled there. The db work will being going great and then I'll hit a wall.

DB Bench:
75x8
75x9

Side lateral raise
20x20
20x20

Cuban rotation
20x15
20x12

Lat pulldown alt front and back
100x10
100x10
100x10

-supersetted with rear delt machine

25x15
25x20
25x20

-the rear delt started to burn a bit

T-bar rows: 45x15, 45x20, 90x13

Some ab stuff.

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Re: Parched with thirst am I and dying

Post by Shafpocalypse Now » Tue Oct 01, 2013 7:03 pm

OK.Got a bit stupid.

Too much too soon. It felt good at the time.

Leg ext/Leg curl/calf stretch/hip flexor & shoulder stretch

Back squat
135x5
155x5
185x3
225x3
275x3
315x3
365x3
365x3
365x3 - these weren't bad, just slow. I might have been able to get an ugly 5.

Timed ghetto SSB squats
135x3:00...12 RPM.

-this punished me

Bulg Split Squat
15/15
11/11

-pain

Jumpstretch flex and core.

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Re: Parched with thirst am I and dying

Post by Blaidd Drwg » Tue Oct 01, 2013 7:14 pm

timed squats....describe goal again? I am intrigued.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: Parched with thirst am I and dying

Post by Shafpocalypse Now » Tue Oct 01, 2013 9:38 pm

Despite no one believing me, timed squats build the energy system in the same way kettlebell sport does. That little 3-4 second recovery in between rep, whatever it is, can be considered a 'special strength' in the Russian sports science sense. A 'working man's' fitness.

Capillarization.
Fatigue by-product clearance
Intra-set and intra-rep recover
Getting used to recovering under load

Also good for hypertrophy, Thibeadeau wrote a bit on T mag regarding this. 100 rep squats or something.

http://www.t-nation.com/free_online_art ... ogram_ever


Using the SSB makes it a low skill movement.

Work up to 10 minutes with one plate, squatting every five seconds....I start to see tangible benefits when I hit 7-8 minutes. In addition, after the break in period, this is easy to recover from, foot fatigue and the load bearing muscles in the back getting tired goes away pretty quickly.

This also let me carry my daughter around all day on my shoulders with no problems except getting sweaty.

It gets painful. You can tell exactly when the enzyme systems come online . 2-3 x weekly frequency is the sweet spot.

If you are insane, you can progress in weight after you hit the 10 minutes. I hit 6 minutes at 185 lbs and it was nasty.

I'm sure this downgrades type IIb to IIa fibers, but not sure it matters to mortals.

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Re: Parched with thirst am I and dying

Post by Shafpocalypse Now » Tue Oct 01, 2013 9:40 pm

This also starts to look like some of Joel Jameson's workouts for developing anaerobic power...kind of a lower duration HICT

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Re: Parched with thirst am I and dying

Post by Shafpocalypse Now » Tue Oct 01, 2013 9:43 pm


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Re: Parched with thirst am I and dying

Post by Blaidd Drwg » Tue Oct 01, 2013 9:44 pm

All makes sense...howevah...long term use? I guess since it looks like energy systems work, it might need to be cycled on an off. Very interesting. Recovery is a bitch at first I'm guessing.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: Parched with thirst am I and dying

Post by Shafpocalypse Now » Tue Oct 01, 2013 10:02 pm

DOMS is very high the first or second time you do it.

Also, the first few times I do it in a given cycle, it just exhausts me.

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Re: Parched with thirst am I and dying

Post by Shafpocalypse Now » Sun Oct 13, 2013 3:42 pm

OCT 4..

DL day, since I skipped yesterday due to half day of school for the girl.

DL
135x3
135x3
225x3
225x3
315x3
405x1 - felt heavier than shit.
455x1 - felt even heavier than that
475x3 - felt heavy as shit, slow, but I could have ground out more...felt a bit off, so I said fuck the deadlift.

Back work:

I've been exploring some of John Meadows shit for the back.

Stretchers: 70x20, 90x20, 120x13
-you can easily find a vid of these online. felt surprisingly good, and felt it in a different area of the lat.
Bent rows with cambered bar: 135x15, 185x10, 225x5, 225x5
-the extra rom on this felt good too. By the time I was done my back was pumped

Prowler pushes. 5 trips down and back, about 40 yards one way, only 90#. Yeah, this still sucks, expecially if you walk.

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Re: Parched with thirst am I and dying

Post by Shafpocalypse Now » Sun Oct 13, 2013 3:42 pm

Leg day. OCT 8

Warm up. Leg curls, leg extension, JS band traction for upper body, squat bottom position wiggling around

FS.
45x5
45x5
135x3
185x3
225x3
275x3, 3, 3, 3, 3

SLDL:
135x10
185x10
225x10

Lateral raise + OHP combo
20x20+95x6
-3 sets like this. The pre-fatigue just killed my weights, even though my overhead is fucking pathetic anyway.

Ext rotator work with cables.

sit ups on slant board.

My abs were sore for days.

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Re: Parched with thirst am I and dying

Post by Shafpocalypse Now » Sun Oct 13, 2013 3:44 pm

OCT 10

DL
Worked up to 475x3...super slow off floor
Stretchers, rear delt flys, rows with camber bar. Sit ups on decline bench.

I'm trying to finalize some kind of template.

Ironically, took a close look at Wendler's "Training Maximally" and realized it was very close to how I like to train, usually, so maybe I'll just codify and run that.

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Re: Parched with thirst am I and dying

Post by TomFurman » Sun Oct 13, 2013 6:31 pm

I think I asked you some questions about this before I wrote this piece.
http://www.t-nation.com/free_online_art ... inute_sets
Shafpocalypse Now wrote:Despite no one believing me, timed squats build the energy system in the same way kettlebell sport does. That little 3-4 second recovery in between rep, whatever it is, can be considered a 'special strength' in the Russian sports science sense. A 'working man's' fitness.

Capillarization.
Fatigue by-product clearance
Intra-set and intra-rep recover
Getting used to recovering under load

Also good for hypertrophy, Thibeadeau wrote a bit on T mag regarding this. 100 rep squats or something.

http://www.t-nation.com/free_online_art ... ogram_ever


Using the SSB makes it a low skill movement.

Work up to 10 minutes with one plate, squatting every five seconds....I start to see tangible benefits when I hit 7-8 minutes. In addition, after the break in period, this is easy to recover from, foot fatigue and the load bearing muscles in the back getting tired goes away pretty quickly.

This also let me carry my daughter around all day on my shoulders with no problems except getting sweaty.

It gets painful. You can tell exactly when the enzyme systems come online . 2-3 x weekly frequency is the sweet spot.

If you are insane, you can progress in weight after you hit the 10 minutes. I hit 6 minutes at 185 lbs and it was nasty.

I'm sure this downgrades type IIb to IIa fibers, but not sure it matters to mortals.
"There is only one God, and he doesn't dress like that". - - Captain America

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Re: Parched with thirst am I and dying

Post by Shafpocalypse Now » Mon Oct 14, 2013 7:00 pm

MON: 14-OCT

Leg Curls (nautilus) + Goblet squat stretch
50x20+5
70x20+5
90x12+5
90x10+5
90x8+5
-leg curls before squatting is one of those things you used to do, but stopped, but then found again...works great for the warm up.

Front Squat
45x5, 5, 5
135x5
185x5
225x3
245x3
265x3
285x3
305x3

SSB
145x3
235x3
325x3
375x1
415x1

Shoulder complex
Plate raise/lateral raise/db cuban rotation x3 times through.

Core shit.
Flex shit.

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Re: Shaf

Post by Shafpocalypse Now » Tue Oct 15, 2013 2:57 am

Started YRG again. First time since maybe late July. Stand Up kicked my ass...just was way harder than I remember it.

Restoration.

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Re: Shaf

Post by Blaidd Drwg » Tue Oct 15, 2013 3:24 am

Ruh Roh...papa bear is squatting again.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: Shaf

Post by Shafpocalypse Now » Tue Oct 15, 2013 3:46 am

We'll see how long that shit lasts. At least there are ART guys around here, maybe I can fix my shoulders.

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