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The Shoggoth Basement


Shoggoth

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29 minutes ago, Roger Roberson said:

Man Chinese sounds good!

My wife needs to wake up so I can go get some haha!

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November 14, 2016

 
Noonish
 
Feeling beat up for some reason. 
 
Squat
WU to 395 x 3 x 3r
 
Pause Squat - 3s - low back not feeling great so I'm doing these instead of rep work
325 x 3 x 3r
 
SS
45' Incline Bench Row 50e x 15, 15, 12
Standing Band Crunch XS x 3 x 15r
 
Cable Curl 60 x 2 x 10r
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November 15, 2016

 
Before Supper
 
Just did my primary exercise to give myself a bit more "overall" recovery. I also auto-racked after my second rep in the last set. I'm not sure why but I didn't even notice until after I'd already done it. Oh well, good place to stop. Reps were still nice and crisp but it might not hurt to slow down my progression a bit to keep the future peak higher. These ladders are working well if even just to get me to repeat the set-up, first rep, etc. since not really benching for 6 months or so. 
 
Bench Press
WU to 275 x 2 x 1/2/3r, 1/2/2r
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November 17, 2016

 
Afternoon 
 
Week 1 of ramping up with some Sullivan progression. Back is niggly until I get pulling yet. Didn't do any "rep work" volume. Still really focusing on form. 
 
Deadlift
WU to 435 x 3 x 3r
 
PB Swings 165 x 3 x 5r
 
Chins
BW x 5
+18 x 2, 1, 2, 1
 
Seated Concentration Curls - braic still killing me but these felt good
30/35 x 6r
40e x 6/5, 6/5, 6/5
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November 18, 2016

 
Afternoon
 
8 bench sessions in 17 days and feeling good. Confidence is coming back as well as my ability to stay tight. 
 
Brach is feeling better with the break from direct grip training and leaving the hammer curls and upright rows alone. 
 
Bench Press WU to 275 x 3 x 1/2/3r
 
Unilateral Side Raise 45e x 2 x 10r
 
Rear Raise 45e x 2 x 10r
 
Face Pulls 100r
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4 hours ago, Shoggoth said:

8 bench sessions in 17 days and feeling good.

Whoa! Awesome dude. No better way to bring a lift up for sure.

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2 hours ago, Durrs said:

Whoa! Awesome dude. No better way to bring a lift up for sure.

More practice always seems to help me on lifts. Sucks that this ones regressed so much. 

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November 20, 2016

 
Before Supper
 
More benching. Took an antihistamine earlier. Little sleepy. 
 
Bench Press
WU to 280 x 1/2/3/1/2/2/1/2/2
 
Rolling DB Skullcrushers 45e x 5 x 15r
 
Cable Ext (UH/UH/OH/OH) 65 x 4 x 20r
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November 21, 2016

 
Before Supper
 
Feeling better today so I decided to throw in some light gripping again. Back's feeling better but I'm not going to push it. Seems it's usually volume that gets the hate on and I know I can progress without a ton of reps. 
 
Squat 
WU to 405 x 3 x 3r
 
Pause Squat 3ct
335 x 3 x 3r
 
SS
GHR BW x 3 x 10r
45' Bench DB Row 55e x 3 x 10r
 
SS
Standing Band Crunch EX x 4 x 10r
Seated Conc Curl 40e x 4 x 6r
 
Grip Stuff
V1 Parallel Set 
WU to L10 x 3 x 3r
 
2.5" Crusher
100 x 3 x 10r
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November 22, 2016

 
Afternoon 
 
Wasn't sure how benching was going to go. Triceps have major DOMS today from Sunday's workout. Too cooked. Just did a minimal amount of benching. 
 
I also brought out the gold bar grip top for the second time. Worked up to find my max for training. Right I got up to a 2-3" hop with 65.9# and the last completed lift with the left was at 55.9# but I didn't pursue it up to a true max. 
 
Bench Press
WU to 280 x 1, 5 x 2r
 
GT Gold Bar
30.8 x 2 x 5r
40.9 x 3
50.8/55.9 x 1
60.8 x 1/0
R 65.9 x 2-3" hop
R 63.3 x 1
R/L 45.8 x 3 x 4r, 14/10
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November 24, 2016

 
Before Supper
 
Deadlift
WU to 445 x 3 x 3r
 
Muscle Clean - with the power bar
135 x 2 x 5r
165 x 3 x 3r
 
PB Swing 165 x 3 x 8r
 
Chins BW x 3 x 1/2/3r - I'll start ratcheting next week
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November 25, 2016

 
Afternoon 
 
Feeling beat up from yesterday and my triceps still a bit DOMSy. I think I'll cut back the benching to 2 days a week now. 
 
Bench Press
WU to 280 x 2 x 1/2/3, 1/2/2
 
Good enough. Down 2# this week too which can't help my recovery. 
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November 28, 2016

 
Before Supper
 
Really dozy today. Probably the lack of calories in the home stretch. Tweaking the programming a tad as well. I'm going to do my squat and deads on the same day to give my low back more time to recover. My second "lower" day will be more assistance stuff; hip belt squats, swings, rows, etc. 
 
Squat
WU to 415 x 3 x 3r
 
Deadlift
WU to 455 x 3 x 3r
 
SS
45' Bench DB Row 55e x 3 x 12r
Standing Band Crunch x 3 x 12r
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November 29, 2016

 
Afternoon 
 
Another crack at the 280 and it went good. Groove felt nice and smooth today on every rep. Leaving out the Sunday benching and truncating the last two bench sessions has helped me to recover.
 
I also warmed up with my old grip (ring finger on the rings) and man did it feel wide now. As soon as I crested 225 it was beginning to make my shoulder niggly in the same spot as earlier this year so I returned to my narrower grip. Much better. 
 
Bench
WU to 280 x 3 x 1/2/3r ladders
 
Unilateral Dozer Side Raises - Paused top and bottom
45e x 2 x 10r
 
Rear Raises 
45e x 2 x 12r
 
EZ FG Curls
85 x 4 x 6r
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9 minutes ago, MattM said:

Glad to see you've found a good bench position, I'm expecting to see prs soon!!! ;)

At this rate maybe next fall lol

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December 1, 2016

 
Before Supper 
 
Guts have been woogy the last 3 or so days but I've been at less than 235# (234.6# today) for the last 2 at least. Hopefully I can keep up the training without losing a bunch more strength but I'm definitely in the home stretch to hit 230# by Xmas. 
 
SS
Hip Belt Squat
1p x 3 x 8r
2p/3p x 5
3.5p x 5, 8, 8, 8, 8
 
Neutral Grip Chins
BW x 1/2/3/2/3/4/1/2/3
 
SS
Strict Reverse Hyper - pauses and holds
90 x 3 x 8r
 
Strict Meadows Rows - pauses and holds
1p x 3 x 10r
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December 2, 2016

 
Morning
 
4th day of having this stomach flu. Not fun. 
 
Bench Press 
WU to 285 x 3 x 1/2r
 
Spoto Press
255 x 4 - too much effort for a first set
245 x 4 x 4r 
 
Cable Ext (uh/uh/oh/oh - lol) 
65 x 25, 20, 20, 20
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December 5, 2016

 
Before Supper
 
Guts are still wrecked so I figured it'd be better to flip my bench and squat days. I was planning on doing this anyways so I'm not benching with a low back pump anyways. 
 
Bench Press
WU to 285 x 1/2/3/1/2/2/1/2/2
 
Dozer Unilateral Raise
50e x 2 x 8r
 
Ring Face Pull
BW x 2 x 8r
 
EZ FG Curl
90 x 4 x 6r
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December 6, 2016

 
Before Supper
 
Guts felt great today right up until the last warmup set on squats. That's about par. 
 
Squat
WU to 425 x 3 x 3r
 
Deadlift
WU to 465 x 3 x 3r
 
SS
45' Bench DB Row
55e x 3 x 15r
 
Standing Band Crunch
XH x 3 x 15r
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December 8, 2016

 
Before Supper 
 
Bench Press
WU to 285 x 1/2/3/1/2/3/1/2/2
 
2BD Press
225 x 10, 9, 8
 
SS
Band Extensions Avr x 3 x 25r
Band Curls Avr x 3 x 25r
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December 9, 2016

 
Before Supper
 
Hip Belt Squat
WU to 3.5p x 10/10/10/10/15
 
Neutral Grip Chins
+25 x 3 x 1/2
 
Strict Reverse Hyper 90 x 3 x 12r
 
T-Bar Row 3p x 3 x 15r
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December 12, 2016

 
Afternoon 
 
Meh day. Going to switch it up again to a Ditillo/Hepburn type program. I'll run it up like this until I stall then go back to a wave type program. Man I've lost a lot of pressing strength this year. Did a bunch of reviewing past press days. One thing though is ladders worked in the short term to help me get some quick recovered gains. My worst press day this year was Nov 2 when I stalled at 295 and only managed 260 for a triple. Basically 50# off from January although I'm 45# or so lighter now as well. 
 
Bench Press
WU to 285 x 1/2/3/2
295 x 10 x 1r
Add SS
295 x 4, 5
 
SS
EZ FG Curl 95 x 4 x 6r
Ring Face Pull BW x 4 x 10r
 
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December 13, 2016

 
Before Supper 
 
Guts are a little... loose. Cut it off during the deadlift warmups as they were just feeling way to heavy and slow. 
 
Squat - put on TK sleeves
WU to 435 x 3 x 3r
 
Deadlift
WU to 455 x 1 - just felt crappy so I called it here. 
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