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The Shoggoth Basement


Shoggoth

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September 22, 2016
Before Supper
 
Block 2 deads. Ashman. Starting low for a good ramp up. 
 
BWTG Trapbar Deads - low handle
130 x 3 x 4r
220 x 3
310 x 2
360 x 3 x 6r
 
Front Squat to Box
WU to 225 x 3 x 8r
 
TB Shrug 225 x 3 x 12r
 
Chin - to niggly. I'll use my back lots tomorrow for overhead pressing too. 
 
Band Curl x 100r
 
Grip Stuff
 
Climber Pinch
WU to 149.5 x 3, 3, 3, 7 - 30s - 124.5 x 10
 
IM Hub 49 x 3 x 3r
 
TTK Negs 15 x 1, 20 x 3 x 1r
 
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September 23, 2016
Before Supper
 
Week 5 press. 
 
Standing Press
45 x 3 x 8r
95 x 5
135 x 3
165/185/205 x 1
215 x 2 x F - whadda fhaak! Staaahhhp!!!
 
September 24, 2016
Before Supper
 
Redux
 
Standing Press
45 x 3 x 8r
95/135/165 x 3
185/205 x 2
215 x 4 x 1r, 3
 
Klokov Press 135 x 3 x 6r
 
Reverse Grip BB Row 185 x 5 x 10r - supination is the tough thing
 
Band Pressdowns x 100r
 
Grippers
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17 minutes ago, Shoggoth said:
September 23, 2016
Before Supper
 
Week 5 press. 
 
Standing Press
45 x 3 x 8r
95 x 5
135 x 3
165/185/205 x 1
215 x 2 x F - whadda fhaak! Staaahhhp!!!
 
September 24, 2016
Before Supper
 
Redux
 
Standing Press
45 x 3 x 8r
95/135/165 x 3
185/205 x 2
215 x 4 x 1r, 3
 
Klokov Press 135 x 3 x 6r
 
Reverse Grip BB Row 185 x 5 x 10r - supination is the tough thing
 
Band Pressdowns x 100r
 
Grippers

Threw in some sledge levers too for the first time in years. Just went up to a 12# x 3. Felt good. 

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1 hour ago, MattM said:

Looks like the OHP is coming along bro!  Hope all's well and keep up the training!

Didn't feel very strong today. I think the caloric deficit is starting to catch up. I'm at a point where I think a bodyweight overhead Press might be possible this year though. 

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September 26, 2016
Before Supper
 
Block 3 squat. 
 
Front Squat
45 x 4 x 3r
135/185/225 x 3
275 x 2
235 x 5, 5, 5, 4 - failed at the 5th. Very weak at these at the moment. 
 
GHR x 3 x 10r
 
BB Shrug 405 x 3 x 8r
 
Band Hammer Curls x 100r
 
 
Grip
 
Euro Wrist Curl 58 x 3 x 8r
 
Euro 2HP
108/138/158 x 3
168 x 1
173 x 4, 4, 7 - 30s - 143 x 10
 
Blob 40# x 1 x 10r
 
Blob Neg 45# x 2 x 1r
 
Grip Topz Stub
29.4/34.4 x 1, 39.4 x f
 
GT Half Penny
29.4 x f
14.2/19.2 x 1
24.2 x 3 x 1r
 
Left is substantially stronger for the Grip Topz 
 
TTK Negs 20 x 3 x 1r
 
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September 27, 2016
Before Supper

W5 Bench. Damn this sucks. Fighting with weight that I was doing sets of Spoto presses of 8-10 reps just a few months ago...

Bench Press
WU
265 x 4, 3+1, 4, 4

Slingshot 265 x 9, 7

Low Cable Row 220 x 4 x 10r

Band Extensions x 150r (sets of 15-35)

Speed Gripper #1 x 5 x 3r

DB Rock 40e x 1 x 50r

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1 hour ago, easyWeight said:

Looking good buddy!  Long time no talk.  Hope you're doing well :)

Darin?

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13 hours ago, Shoggoth said:

Darin?

The one and only

Edited by easyWeight
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14 minutes ago, easyWeight said:

The one and only

Holy crap! Good to hear from you. I hope everything's going good. Took a look back through here and I see it's been 2011 since you posted last. 

Still competing? Super heavyweight by now probably haha!

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1 hour ago, Shoggoth said:

Holy crap! Good to hear from you. I hope everything's going good. Took a look back through here and I see it's been 2011 since you posted last. 

Still competing? Super heavyweight by now probably haha!

Everything is good!  Yeah, I'm still competing 105kg, when I have time and when the oilfield isn't consuming my entire existence lol.  I've been thinking about bulking back up, but pretty happy walking around at 240 lb.  

It's been a while since I've posted here for sure.  I stumbled back in looking for some queues on training DO axle.  I suffered a complete distal bicep detachment about 10 months ago on an axle continental clean.  I had surgery a week later, and am now all healed up, back at it but training axle clean and press all DO, because I'm too scared of alt grip cleans now haha.  I'm way off of my best axle clean and press due to DO grip weakness. I've been stuck at around 320 DO axle dead forever, and can't seem to break that plateau.  

How is life been? 

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7 minutes ago, easyWeight said:

Everything is good!  Yeah, I'm still competing 105kg, when I have time and when the oilfield isn't consuming my entire existence lol.  I've been thinking about bulking back up, but pretty happy walking around at 240 lb.  

It's been a while since I've posted here for sure.  I stumbled back in looking for some queues on training DO axle.  I suffered a complete distal bicep detachment about 10 months ago on an axle continental clean.  I had surgery a week later, and am now all healed up, back at it but training axle clean and press all DO, because I'm too scared of alt grip cleans now haha.  I'm way off of my best axle clean and press due to DO grip weakness. I've been stuck at around 320 DO axle dead forever, and can't seem to break that plateau.  

How is life been? 

Sorry to hear about the tear man. That sucks big time. 

Probably the biggest news is I'm a grandpa now and have a second grand goober on the way so lots of babysitting and changing greased shorts. 

Training wise this seems like a year of recovery. Lost a lot of strength and am just trying to build back. I'm also cutting a bunch of pudge and am down to 247 now with 230 as a goal for the end of the year. 

Started training grip stuff again for the first time in years as well. Found a few people interested in it here in Alberta and we're having a comp towards the end of October. 

Workwise ive been laid off since the beginning of December. Might have a good opportunity though with a possible interview next week. 

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September 30, 2016

 
Before Supper
 
Block 1 pulls. Well I've been getting progressively sicker over the past couple of days. Just tried to get moving a bit but everything was feeling heavy. 
 
DO Deads
135 x 3 x 4r 
225 x 3
315 x 2
365/405/455 x 1
 
4" Block Pulls 495 x 2 x 5r
 
Euro 1HP 58 x 5 x 5r
 
Euro KB Sup. 4s Holds x 2 x 1r
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October 5, 2016
Before Supper
 
Day 1 of 5th set. Still sick. Tomorrow I'll start ramping up the grip for some supercompensation hopefully. 
 
Bench Press - felt good. Still weak as hell though
WU to 245 x 2, 2, 2, 2, 6
 
CG Floor Press 135 x 2 x 15r
 
Side Raises 30e x 2 x 10r
 
Rear Raises 30e x 
 
Grip
Euro Wrist Curl 58 x 3 x 8r
 
Euro 2HP
108/138/158 x 3
168 x 1
178 x 3, 3, 4, 6 - 30s - 148 x 7
 
GT Half-Penny
19.3 x 2 x 5r
21.8/24.2 x 3
29.2/26.7 x 1/0
 
GT Hub
30.1/35/40 x 1
42.4 x 2 x 0/1r
 
 
Edited by Shoggoth
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October 7, 2016

 
Before Supper
 
Day 1 Squat of the 5th set stuff. 2nd day on gripper peaking stuff. Still sick, hacking, and sweating my guts out. 
 
Squat
WU to 385 x 4 x 2r, 
 
Reverse Hyper 180 x 4 x 10r
 
DB Row 45' Bench 40e x 3 x 15r
 
DB Shrug 45' Bench 40e x 3 x 20r
 
One Leg Calf Raise BW x 5 x 10r nonstop
 
 
Grip
Daily Gripper Stuff
 
OH Guillotine ISO's
100/125/150 x 10s
 
OH Guillotine Severe Negs
175 x 5 x 1r
 
Adj TB 
180.3/222.6 x 1
 
 
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16 minutes ago, Shoggoth said:

October 7, 2016

 
Before Supper
 
Day 1 Squat of the 5th set stuff. 2nd day on gripper peaking stuff. Still sick, hacking, and sweating my guts out. 
 
Squat
WU to 385 x 4 x 2r, 5
 
Reverse Hyper 180 x 4 x 10r
 
DB Row 45' Bench 40e x 3 x 15r
 
DB Shrug 45' Bench 40e x 3 x 20r
 
One Leg Calf Raise BW x 5 x 10r nonstop
 
 
Grip
Daily Gripper Stuff
 
OH Guillotine ISO's
100/125/150 x 10s
 
OH Guillotine Severe Negs
175 x 5 x 1r
 
Adj TB 
180.3/222.6 x 1
 
 

 

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October 10, 2016

 
Noonish
 
Press assistance. Day 1, 5th set stuff. Finding working weights with these higher reps. 
 
DB 45' Incline Press
25e x 2 x 10r
40e x 10
65e x 15, 12
55e x 14 - I'll use this next time. Want to be in the 25-35 rep range. 
 
Rolling DB Ext 40e x 12, 15
 
Cable Underhand Ext 50 x 2 x 25r
 
Cable Overhand Ext 50 x 2 x 25r
 
Pullaparts x 3 x 30r
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October 14, 2016
After Lunch
 
Bad emotional day but I need to do things to keep my mind off of the loss of my pup. He's been my best friend for almost 14 years and passed away on my chest this morning. 
 
Down to 243# this morning. Almost 35# since I started. 
 
Bench Press
WU to 250 x 4 x 2r, 5
 
CG Floor Press 145 x 2 x 15r
 
Side Raises 30e x 2 x 10r
 
Rear Raises 35e x 2 x 8r
 
Euro Wrist Curl 58 x 3 x 8r
 
Euro Picks
108/138/158 x 3
168/178 x 1
183 x 3, 3, 3, 5 - 153 x 10
Last heavy pinch workout prior to next week's comp. 
 
 
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Sorry to hear about your dog Jason.  My cats used to be my "kids."  It took me months to get over when my 17 yr old rescue passed away.  Think about the good times.

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2 minutes ago, Buccos1 said:

Sorry to hear about your dog Jason.  My cats used to be my "kids."  It took me months to get over when my 17 yr old rescue passed away.  Think about the good times.

I keep hearing the clicks of his feet through the house and think about him every time I eat. He was such a mooch. 

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Hang in there.  I remember heading into my basement at the old place and really hitting the steel.  And deadlifting.  Those were the two biggest things that evened me out.  It's still tough thinking about it now.

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October 16, 2016

 
Afternoon 
 
Grippers really sucked. Weight loss (141# last 2 days), fried nerves, off day, or crappy cycle. 
 
Squat
WU to 390 x 4 x 2r, 5
 
Reverse Hyper 180 x 5 x 10r
 
45' Bench DB Row 40e x 17, 15, 15
 
45' Bench DB Shrug 65e x 3 x 20r
 
Calf Raises 1 x 50r
 
Grippers
 
One Hand BB Deadlifts
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