4" Deficit Snatch-Grip Deadlift:
10 x 95 (043); Rest 3 Minutes
3 x 195 (089); Rest 3 Minutes
8 x 330 (150); 1-Minute Rest-Pause Singles Set
Barbell Shrugs:
10 x 225 (102)
10 x 245 (111)
10 x 265 (120)
10 x 315 (143); 10-Second Rest-Pause Singles Set
Saxon Side Bend:
10 x 12.3 (5.6)
10 x 8.8 (4)
10 x 8.8 (4)
Dragon Flag (Weighted):
10 x 5 lbs plate; 3-Count Hold
Ahrens Press (Standing):
10 x 22.3 (10.1)
8 x 28.2 (12.8)
6 x 32.4 (14.7)
8 x 28.2 (12.8)
8 x 28.2 (12.8)
Pulling was great today; felt strong and ready to pull more even after my eighth and last single… just one more workout before my Heavy 1RM Attempt… looking forward to seeing where I am at now. I am getting stronger and going higher up on the shrugs, so I will go heavier next workout. Those Saxon Side Bends were as tough as I thought they were going to be… the dumbbells were shaking in my hands on the last reps of the third set. Dragon Flags are a favorite of mine… so no really misery there, just some heavy sweating and breathing. The Ahrens Press was beautiful; really nailed my medial deltoids.
My bodyweight is floating around 81.5 kg (180 lbs) now; coming down from 85 (187) since the past two weeks when I started the heavier Fell Running workouts on my off days.
My shoulders are still growing… now up to 55.6 cm (21 7/8 inches) from 50.3 cm (19 13/16 inches); over 5 cm (2 inches) of growth in three months. The clinical study believes I might have 22 inch wide shoulders in another two to three weeks.
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043); Rest 3 Minutes
3 x 195 (089); Rest 3 Minutes
6 x 330 (150); 1-Minute Rest-Pause Singles Set
Hise Shrugs:
10 x 205 (093)
10 x 225 (102)
10 x 225 (102)
10 x 245 (111)
Hanging Knees to Wrists:
4 x 12 @ BW
Overhead Barbell Press (Standing):
8 x 095 (43)
5 x 115 (52)
3 x 135 (61)
3 x 155 (70); NEW REP PR!
4 x 145 (66)->
4 x 140 (64)->
5 x 135 (61)->
3 x 125 (57)->
3 x 120 (54); One Big Drop Set of 38 reps w/ Quick Weight Changes
3 x 115 (52)->
4 x 105 (48)->
7 x 100 (45)->
5 x 095 (43)->
Wanted to take it easy today on pulling singles, so I just pulled 330 for six times to get myself ready for my Heavy 1RM Attempt Workout on Saturday. I added some weight on the Hise Shrugs… damn they are hell, but I definitely am noticing their benefit in my pulling as my lockout seems stronger and easier. Made a NEW REP PR on the Overhead Barbell Presses and then performed a big drop set of 38 reps from 145 going down to 95… my delts are fine but my triceps are aching now.
Parallel Bar Dips:
20 x BW
10 x BW + 45 (20)
8 x BW + 90 (41)
6 x BW + 90 (41)
3 x BW + 90 (41)
8 x BW + 45 (20)
Commando Pull-Ups:
10 (5R + 5L) x BW
2 (1L + 1R) x BW + 45 (20); 5-Count Hold
2 (1R + 1L) x BW + 90 (41); 5-Count Hold
10 (5L + 5R) x BW + 45 (20); 5-Count Hold
Cable Preacher Curls:
12 x 55 (25)
10 x 60 (27); 5-5-10 Tempo
7 x 65 (30); 5-5-10 Tempo
5 x 70 (32); 5-5-10 Tempo
2 x 75 (34); 5-5-10 Tempo
6 x 65 (30)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043); Rest 3 Minutes
3 x 195 (089); Rest 3 Minutes
1 x 330 (150); Rest 3 Minutes
1 x 390 (177); NEW 1RM PR!
1 x 395 (179); MISS
1 x 395 (179); MISS
Hise Shrugs:
10 x 205 (093)
10 x 225 (102)
10 x 245 (111)
Barbell Shrugs:
10 x 295 (134)
10 x 315 (143)
10 x 335 (152)
Incline Dumbbell Shrugs
10 x 3 @ 67 (30.5); 3-Count Hold
10 x 2 @ 67 (30.5); 2-Count Hold
Hanging Knees to Elbows:
12 x 3 @ BW
Bradford Press (Standing):
8 x 95 (43)
8 x 100 (45)
8 x 100 (45)
7 x 100 (45)
Felt great today pulling; my brachioradilis were a bit sore from yesterday’s cable preacher curls and commandos though. I was being humble and attempted the 390 first and nailed it but should have gone straight for the 395 as I almost had it on the first attempt but just couldn’t lock it out at the very end… just no power left… less than a half of an inch to go. Second attempt couldn’t get it passed the knees… I was done. I still made a NEW 1RM PR so I am pleased; now I am even with my best Sumo pull and this was from a 4 inch plus defeict! Going heavier on the shrugs. The Hise are still uncomfortable as hell but I can really feel them working.
Conventional Deadlift:
10 x 145 (066); Rest 3 Minutes
3 x 235 (107); Rest 3 Minutes
1 x 325 (147); Rest 2 Minutes
1 x 415 (188); Rest 2 Minutes - NEW 1RM PR!
1 x 415 (188; NEW 1RM PR!!!
Behind the Back Barbell Shrugs:
10 x 135 (061)
10 x 225 (102)
10 x 275 (125)
10 x 295 (134)
10 x 315 (143)
Hanging Knee Raises:
12 x BW; To Elbows
12 x BW; To Wrists
12 x BW; To Wrists
12 x BW; To Elbows
Straight Arm Cable Pullover (Decline Bench):
8 x 25 (11)
8 x 35 (16)
8 x 55 (25)
8 x 65 (30)
8 x 65 (30)
6 x 70 (32)
7 x 70 (32)
6 x 75 (34)
5 x 75 (34)
Felt super strong this morning when I woke up so I decided to change my plan and take a crack at my Conventional Deadlift 1RM… it has been over a month since I last pulled via Conventional Stance. The SGDLs from a Deficit have definitely helped me as pulling conventional today seemed like a breeze… a very nice short pull indeed!
The 325 single felt super light so I loaded for 415. Pulled it. Rested three minutes and tried it again with success; probably had 420/425 in me but I am happy about this 10lb jump in my Conventional Deadlift 1RM. My bodyweight before the workout was 81kg (179lbs).
Shrugs were next; in the past I have had a bit of difficulty with this behind the back variation but not today… thanks to the Hise Shrugs; anything is easier after doing heavy Hise Shrugs! Knocked out the Hanging Knee Raises next then onto the Cable Pullovers.
I skipped the overhead pressing movement today to give my shoulders a break. Amazing that with all the pulling I am doing I have no soreness tp speak of and feel no real loss of power anywhere in my posteriior chain… however, my traps at the neck are sore from the Hise Shrugs and my shoulders are tight from all the pressing variations and of course those wretched front plate raises.
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043); Rest 3 Minutes
3 x 195 (089); Rest 3 Minutes
7 x 335 (152); 1-Minute Rest-Pause Singles Set
Hise Shrugs:
10 x 225 (102)
10 x 245 (111)
10 x 255 (116)
10 x 265 (120)
Hanging Knees to Elbows:
12 x 2 @ BW
Heavy Barbell Rollouts:
12 x 2 @ 155 (70)
Incline Barbell Bench Press:
8 x 115 (52)
5 x 135 (61)
3 x 155 (70)
10 x 175 (79); Mahler 25-Second Rest-Pause Singles Set
8 x 135 (61)
One-Arm Dumbbell Shoulder Press:
8R + 8L x 39 (17.8)
5L + 5R x 46 (20.7)
5R + 5L x 46 (20.7)
Felt a little tight in the erectors and flexors when pulling today… remnants from pulling heavy 1RM PRs for two workouts in a row plus some heavy hill sprinting on top of that. I added more weight on my Hise Shrugs; they weren’t too bad or better “as bad” today… the bar wasn’t grinding my neck bones per usual. I am starting to grow some meat on the back of my neck. I switched over to Barbell Rollouts after two sets of Hanging Knees to Elbows as my abs were beat.
Parallel Bar Dips:
20 x BW
8 x BW + 045 (20)
5 x BW + 090 (41)
3 x BW + 125 (57)
1 x BW + 135 (61); MISS
1 x BW + 135 (61); MISS
5 x BW + 090 (41)
10 x BW + 045 (20)
15 x BW
Front Plate Raises:
20 x 25lbs plate
8 x 50lbs (2 x 25lbs plates)
8 x 70lbs (2 x 35lbs plates)
8 x 90lbs (2 x 45lbs plates)
21 x 70lbs (2 x 35lbs plates); Rep Out Set to Failure - NEW REP PR!
Made a quick stop to the gym after an hour of playing badminton. I missed two attempts at 135 on the Weighted Dips again, I don’t understand what’s holding me back… just before Christmas (22 December) I had easily performed 3 reps with 135, 2 reps with 145, and nearly had a single with 160. Maybe CNS fatique??? Front Plate Raises were good; made a new rep out PR of 21 reps with two 35lbs plates.
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043); Rest 3 Minutes
3 x 195 (089); Rest 3 Minutes
7 x 335 (152); 1-Minute Rest-Pause Singles Set
Barbell Shrugs:
10 x 315 (143)
10 x 335 (152)
5+4+1 x 355 (161); Very quick resets due to sweaty grip
4+3+2+1 x 355 (161); Very quick resets due to sweaty grip
Hanging Straight Leg Raises:
4 x 12 @ BW
Push Press:
8 x 095 (43)
5 x 115 (52)
3 x 135 (61)
2 x 155 (70)
2 x 190 (86); NEW REP PR!
2 x 180 (82)
2 x 175 (79)
2 x 165 (75)
5 x 160 (73)
7 x 155 (70)
Squeeze Flys:
8 x 12.3 (5.6); Dumbbells
8 x 22 (10); Dumbbells
8 x 25 (11.3); Cable
8 x 35 (16); Cable
7 x 35 (16); Cable
6 x 30 (14); Cable
Super humid today. My hands were soaked in sweat from pulling making it difficult to hold onto 355 on the Heavy Barbell Shrugs… I had to perform very rapid resets of my grip on the last two sets. Push Presses are not getting any easier after heavy pulling and shruging… at least I made a New Rep PR on pressing 190 for two reps. I think I am well over a 200 1RM on the Push Press now. My working set on the SGDLs is feeling lighter and lighter… I think the Hise Shrugs, as much as I hate them, are the key factor in my recent strength gains.
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043); Rest 3 Minutes
3 x 195 (089); Rest 3 Minutes
8 x 335 (152); 1-Minute Rest-Pause Singles Set
Hise Shrug:
15 x 225 (102)
15 x 275 (125)
15 x 295 (134)
15 x 315 (143)
15 x 315 (143)
Hanging Knee Raises to the Nose:
3 x 12
Ahrens Press (Standing):
8 x 22.3 (10.1)
8 x 28.2 (12.8)
8 x 32.4 (14.7)
6 x 37.7 (17.1)
Pulling mighty strong today… I really had to hold myself back from doing more than those eight singles or adding weight. That 335 is feeling super light and I believe it is due to the Hise Shrugs. So I am now taking these Hise Shrugs more seriously… I increased the weight by 50lbs on my later sets, increased the rep range from 10 to 15 for all sets, and added a fifth working set. I am trying to breath in as deeply as I can as I shrug up, expanding my chest, and I hold it for a good 2-count hold before slowly letting it down. I am improving on the Ahrens Press; increased the weight… I’m a little weak in the right shoulder maybe due to loss of flexibility from my shoulder surgery or maybe it’s just weak muscle.
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043); Rest 3 Minutes
3 x 195 (089); Rest 3 Minutes
8 x 335 (152); 1-Minute Rest-Pause Singles Set
Hise Breathing Shrug:
33 x 335 (152) An Awakening!
Dumbbell Side Bends:
3x 12 @ 67 (30.4)
Hanging Knee Raises to Wrists:
3 x 12 @ BW
High-Incline Barbell Bench Press (IBB Force Spectrum Ramping):
3 x 105 (43)
3 x 125 (57)
3 x 145 (66)
3 x 165 (75)
3 x 170 (77)
3 x 175 (79)
12 x 140 (64); Max Rep Set
Still feeling super strong even after doing 100 Burpees for Time in the morning (Time completed was 07.08; and they were jumping, push-up burpees). I was on fire in the gym today; I am pulling faster and stronger… 335 is feeling lighter… I can’t wait to test my Deficit SGDL 1RM in another two workouts… I think I will just skip 395 and go for the 400.
Decided to perform the Hise Shrugs today in just one set… high rep, heavy weight… oh boy! I made it to rep 21 easily then hell fell upon me and mighty quick. I had to really focus on breathing in deeply and just prayed. I was surprised that I made it to 33. I am going to have to increase the weight some more, maybe try 355 next time for max reps again. I really don’t know my 10RM for this exercise…
Ab exercises were… well as usual, boring. Last exercise was a High-Incline Barbell Press via CT’s IBB Force Ramping method; the last two reps of the work set with 175 was a real grind so I should have stopped at the 5th set at 170. Max Rep Out Set at 20% reduction in weight was 12 reps with 140; not too bad, especially after that grinding 6th set before.
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043); Rest <3 Minutes
3 x 195 (089); Rest <3 Minutes
9 x 335 (152); <1-Minute Rest-Pause Singles Set
Hise Shrug:
23 x 355 (161); NEW WEIGHT PR!!!
20 x 315 (143)
18 x 225 (102); 3-Count Holds
Hanging Knee Raises to Elbows:
3 x 12 @ BW
Push Press:
5 x 135 (61)
1/3 x 155 (70)
1/3 x 175 (79); Last two reps of the second set in the ratchet were a real grind
9 x 145 (66); Max Rep Set
Hise Shrug:
20 x 315 (143)
12 x 335 (152)
Still pulling strong; 335 is feeling lighter by the workout. Don’t need much rest in between singles now as I am recovering more quickly. Initially miscounted my singles didn’t realize it until the gym manager asked me why I performed 9 singles today when I usually only pull 6-8 singles!!! Double checked my time and in fact I did pull an extra rep. Next workout will be a Heavy 1RM Attempt Day.
Loaded 355 for my Hise Shrugs today; knocked out 23 reps. It was very tough, definitely a big difference than the 335 I did in the last workout. Performed a couple of drop sets with the last set focusing on 3-Count Holds. Push Press was feelign great until I loaded 175. First single in the ratchet was fine… but the second set in the ratchet I hit a wall and the last two reps were a real grind. I had no energy; my shoulders were dead. The max out set at 145 was difficult so I called it a day for Push Pressing.
Still had some energy in me so I performed two additional sets of rotten ole Hise Shrugs.
Saturday, 23 January - Heavy 1RM Attempt Day (Pull-Push Workout No. 57)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043); Rest <3 Minutes
3 x 195 (089); Rest <3 Minutes
1 x 345 (157); Rest <3 Minutes
1 x 400 (181); MISS
1 x 400 (181); MISS
1 x 400 (181); MISS
Overhead Shrug:
17 x 135 (61)
Hanging Knee Raises to Elbows:
2 x 12 @ BW
Barbell Floor Press:
10 x 135 (061)
5 x 205 (093)
3 x 225 (102)
Front Plate Raises:
10 x 70lbs (2 x 35lbs plates)
6 x 90lbs (2 x 45lbs plates)
11 x 70lbs (2 x 35lbs plates)
Scott Press:
8 x 28.2 (12.8)
8 x 37.7 (17.1)
7 x 44 (19.9)
6 x 44 (19.9)
Seated Rope Rowing (Torso Bent Forward):
10 x 50 (23)
10 x 45 (20)
10 x 45 (20)
Not one of my better days; no power due to having a cold. Missed on pulling 400 three times; the first two attempts I battled hard but just couldn’t fully stand up and lock it out. Very close though; I probably should have gone for 395 instead and made a PR today… oh well. Overhead Shrug was tough; stopped at 17 reps as my elbows started to bend. By the time I got to the Floor Presses I was dead. Front Plate Raises were okay; they are not so hellish now thanks to the Hise Shrugs. The Scott Press was an interesting shoulder variation; really felt it in the medial deltoids… as was the Seated Rope Rowing (with torso bent forward through out the exercise); it nailed my lower lats hard.
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043); Rest <3 Minutes
3 x 195 (089); Rest <3 Minutes
7 x 340 (154); <1-Minute Rest-Pause Singles Set
Hise Shrug:
29 x 355 (161); NEW REP PR!
25 x 315 (143)
Hanging Knee Raises:
2 x 12 @ BW
Weighted Decline Sit-Ups:
33 x 35lbs plate
Overhead Press:
5 x 115 (52); Overhead Press
1/3 x 135 (61); Overhead Press - Ratchet Sets
1/3 x 155 (68); Push Press - Ratchet Sets
1/3 x 175 (79); Push Press - Ratchet Sets
12 x 135 (61); Push Press - Max Rep Set
14 x 135 (61); Smith Seated Military Press
6 x 155 (68); Smith Seated Military Press
2 x 175 (79); Smith Seated Military Press
Hise Shrug:
20 x 315 (143); Hell…
Thought about going for 395 on the SGDL today but decided better not to. I increased my working set weight by 5lbs to 340 which feels much better as the 335 was starting to feel real light and easy. Hise Shrugs were still bad ass… pretty happy with my increased reps on the 355 as I am really trying to expand my chest and raise the shoulders up high. Overhead Pressing was uneventful… definitely tough to work shoulders after heavy pulling and performing Hise Shrugs. Had a bit of energy left in me so I foolishly performed an additional set of Hise Shrugs… by rep 8 I knew that it was a big mistake… getting to 20 was hell… huffing, puffing, and whistling my way through the remaining reps was a good lesson to call it quits earlier!
[quote]BJack wrote:
This is definitely one of the most interesting logs here, all kinds of stuff I’ve never seen before. Keep up the good work![/quote]
The toughest pulling workout I ever have had… my legs were blasted from yesterday’s jump squats, jump lunges, and front squats. Managed to improve my Overhead Shrug today. The Blitzkrieg was simply hell as my anterior deltoids are dead… I may have to lay off them for a couple of workouts to give them a rest, will see. Feeling much stronger on the Cable Face Pulls; gained some mobility and flexibilty as well in the shoulder joints. Knocked out some calisthenics at the end of the workout to show a friend how to do them correctly; I am absolutely toast.
