What is SGHP?
I’m still waiting on the final baking soda report, before making the jump.
SGHP is a Snatch Grip High Pull. I have no Olympic lifting experience but I think doing one is like the middle part of an Olympic snatch lift. Not slow. Pulling up phase requires a good snatch grip and lifting the heels for extra momentum to pull up to about nipple height. Then let bar down to “bounce” off somewhat bent thighs at bottom of lift for momentum for next rep. I think these are fun to do even though I haven’t gotten past 155. Good upper body exercise, my traps are usually sore next day, and I rarely get sore.
See CT’s articles and videos. He says these improve upper back and shoulder area.
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3 baking soda workouts so far. I don’t consume anything else before workout. No noticeable energy surge; workout volume has increased, and lifting a bit heavier. No diarrhea or any plumbing problems to report.
4/19
bench press machine 3 x 8 @ 160, 220, 240
machine cable flyes 3 x 8 @ about 145
machine press 3 x 8 @ 90, 160, 180
OHP 2 x 8 @ 90,115, 1 x 6 @ 135
tricep press down machine 3 x 8 up to 135
4/22
pullups 8, 6
deadlifts from pins 1 x 10 @ 135, 1 x 6 @ 225, 3 x 4 @ 275, 295, 315
cable rows 3 x 10 @ 160, 200, 220
preacher curl 3 x 8 @ 95, 100, 115
Baking soda failed to move a 240 cable row attempt. Otherwise a teaspoon 20 minutes before workout seems to help.
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Ok. I’m going for it. Baking soda here I come.
Crippler, no warranties here. Start with about l/2 teaspoon if you try it.
Its highest and best use could still be keeping refrigerators fresh. Could be a placebo.
4/23
( sleeping position sore shoulder)
bench press machine ( 7 guys and 1 girl filled all benches at dumbbell station)
3 x 10 @ 160, 200, 230
machine flyes 3 x 10 @ up to about 230 or 240. 250 didn’t move, if I now understand weight indicator.
machine angled press, 3 x 10 @ 90, 90, 140
machine 2 angled press, 3 x 10 @ 90,140, 160
pullover machine 3 x 10 @ 160, 200, 230
Feeling a bit stronger, and I like the increased volume.
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4/25
garage pullups 8,6
barbell rows 3 x 10 @ 135, 225, 275
cable rows 3 x 10@ 160, 200, 220
machine overhead rows 3 x 10 @ 90, 180, 270
preacher curls, 3 x 10 @ 85, 100, 115
Even with baking soda full teaspoon, cable row @ 240 still won’t move.
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4/26
pushups 2 x 50, each <1 min
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4/27
dumbbell bench press 1 x 10 w/45s, 1x 8 w/65s, 1 x5 w/95s, 1x 8 w/80s
machine cable flyes 3 x 10, about 160
machine press 3 x 8 @ 90, 160, 190
machine pullovers 3 x8 @ 160, 210, 230
lateral raises w/10s, 15s, 20s
4/29
pullups 8, 5
deadlifts 1 x 10 @ 135, 1 x 5 @ 225, 1 x 3 @ 275, 1 x 6 @ 315
cable rows 3 x 10 @ 160, 200, 240
machine overhead rows 3 x 10 @ 180, 250, 270
New foot placement solved first rep problem and produced good 240 cable rows. Finally.
Probably had about 2 or 3 more 315 deadlifts in me. I’m a fan of Crippler’s deadlifts;
SGHP completely fizzled after rows.
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looks like somebody is engaged and digging" workouts !!! hope you and yours are well.
Hello OG. Hope you’re back to healthy again.
4/30
pullups 8, 5
barbell bench 3 x 8 @ 135, 155, 185 .
SGHP 3 x 8 @ 95, 115, 135
pec deck 3 x 8 @ 100, 110, 110
machine press 3 x 10 @ 90, 140,180
barbell bench w/o a spotter remains a challenge. Sign in seems to have messed up again
5/2
just rows today
barbell 3 x 10 @ 135, 225, 245
cable 3 x 10 @ 160, 200, 260
machine overhead 3 x 10 @ 180, 250, 270
Hope this will benefit deadlift weight. log in is still messed up.
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You went from a biker to an apple?
Yeah. I have two email addresses for office computer and after a power outage this site won’t communicate with my registered email; it’s using the alternate one where biker isn’t allowed. Applesare was a test that I’m stuck with in interim. .
5/11
dumbbell bench 3 x 10 w/35s, 50s, 65s
incline barbell bench 3 x 10 @ 115, 135, 155
machine pullovers 3 x 10 @ 160,l 210, 240
SGHP 2 x 10 @ 95, 135 1 x 5 @ 155
machine press 3 x 10 @ 90, 140, 160
preacher curl 2 x 10 @ 95, 115 1 x 6 @ 130
5/13
garage pullups 10, 6
barbell rows 3 x 10 @ 135, 225, 245
cable rows 3 x 10 @ 200, 220, 260
machine high rows 3 x 10 @ 140, 180, 230
dumbbell rows 3 x 10 @ 35, 65, 100
tricep cable extensioins 3 x 10 @ 90, 110, 110
Ok workout. Did absolutely nothing all weekend with wife out of town.
5/15
incline press 3 x 10 @ 95, 115, 155
cable flyes 3 X 10 @ about 130
high cable flyes to clavicle 3 x 10 @ about 100
OHP 1 x 10 @ 90, 1 x 8 @ 135, 1x6 @155
SGHP 1 x 10 @ 90, 1 x 8 @ 135, 1 x 6 @ 155
angled machine press 3 x 10 @ 90, 140, 160
Ok workout. Sore when I started, workout cleared it up. Still working on getting biker back
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I’m staring to get used to applesare, although biker sounds tougher.
5/17 biker here
garage pullups 8
single arm machine rows 3 x 10 @ 45, 90, 135
machine high rows 3 x 10 @ 180
seated cable pulldowns to neck 3 x 10 @ 100, 140, 160
Enough. My plam skin hurts after 6 pullups, need gloves.
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