The Shoggoth Basement

[Shoggoth 3,065]

Figured I'd start to keep a copy of my training log on here as well

January 30, 2012

Noon

1) Blobbing - York 50

Iso's x 5

Assisted by the Side x 1/1, f/1

Rebounding to Failure x 3

2) Reverse Bend - 1" Suede - Right Lead

Tree Island 60d

3) Cornered a deck of fairly tough China cards

4) Choked Gripper - 20mm - Seated - Assisted closed misses

Tough IM#3 x 1/vn,1/.25", vvn/.25",1/.25",1/.25", vvn/-

Before Supper

1a) Front Squats

45 x 5

165 x 5

265 x 5, 5, 5, 5, 5 - Iron Z/Tread

1b) Saxon Bar - Sumo

155 x 5

185 x 5, 5, 5, 5, 2 - Pooped

[strongman2332 2]

Darn front squats

[Jarrod Riordan 5]

Good to See a Log here Jason. I think I will start a Log here Next Week.

[Shoggoth 3,065]

Thanks guys! Front squats are the shizzle

January 31, 2012

Noon

1) Seated BTN Press

45 x 10

105 x 5

155 x 3, 3

185 x 1

190 x 1, 1, 1, 1, 1, 1

135 x 11

Before Supper

1a) Bench Press - Narrow Grip

155 x 5

250 x 6, 6, 6, 6, 6

1b) Deadlift - CV

265 x 5

405 x 2

475 x 2

2) BB Row - 45' Back - 1 second hold at top

225 x 5, 5, 5, 5, 5

3) Reverse Bend for David Horne's TORQUE!!

166.3K @ 6", 6" gr5 - 2h 73'

4) Plate Curls

25# x 8, 8, 8

5) Wrist Rocker

1.2# x 100 EW/BH

1.2# x 50 Ext/BH

Well I didn't have any high hopes for my shoulder pressing today. Either I slept wrong or had the bar off a tad doing front squats yesterday. I woke up at about 4:30am with my right rotator cuff just killing me. Pounded some ibu and it seemed to help but was still pretty stiff throughout the morning. Did a bunch of band work and it seems that it helped me a lot today.

Bench is still progressing well both on the medium days and the heavy so that's making me happy. Deadlift is another story. I think I just do to much work on these pressing days to have the real energy required to pull. I think on Saturdays I'll deadlift or do a variation and Wednesdays get some assistance work in.

I also recieved my package of steel and wraps from David Horne for his TORQUE!! bending list. Steel is calibrated and sold by David, thin suede (also from David) that's harder than IM pads, wraps touching, reverse in 30 seconds. I've got some 10mm bars in the batch and Christ they're big lol! I started with just one of the gr5's and I'll go for an 8mm next week.

[strongman2332 2]

What is a "wrist rocker" ????

[Shoggoth 3,065]

It's a flail/spinning that blows your forearms up. There's pictures and such if you google on my blog.

(null)

[Shoggoth 3,065]

February 1, 2012

Noon

1) Axle Hang Cleans

123 x 2

158 x 2, 2

168 x 2, 2, 2, 2, 4

Before Supper

1a) Shrugs

315 x 10 - 1 second hold at the top of each rep

405 x 5, 5 - 1 second hold at the top of each rep

455 x 5 - 1 second hold at the top of each rep

495 x 5, 5, 5, 5, 5 - Nice clean reps

1b) EZ Skullcrushers - Bringing the bar behind and below my head on each rep

115 x 8, 8, 8 - Sure hit the triceps different. I like 'em!

1bb) DB Alt Curls

30e x 20, 20

Also did iso's for my neck front and sides with a JS Average band. 5-10 second holds.

I'm also going to start tracking my workouts as per Paul Carter www.lift-run-bang.com by using the 80/+10/-10. You can hear about it on Iron Radio.

[Shoggoth 3,065]

February 2, 2012, 80%

Before Supper

1a) Back Squat +10%

R 45 x 5

R 135 x 5

R 225 x 5

B 335 x 3, 3

W+B 405 x 1

425 x 1

445 x 1

450 x 1, 1

R 275 x 5 Enough

1b) Saxon Pinch - Sumo -10%

155 x 5

170 x 3, 3

205 x 1, 1

215 x 1, hop

205 x 6"

155 x 8 TnG

Getting more used to the wraps as this is my 3rd workout with them and my 1st doing back squats. I'm pretty happy hitting 450 and it was actually pretty easy. I'm thinking I might be good for around 470-475 right now. Pretty stoked that I should have a 500 pound squat in me this year pretty easily.

The Saxon pinching was another story. My arms are a bit tender from yesterday, especially my triceps and I was having a good sweat wearing my hoody so it was tough getting a good bight on 'er. Next time. Overall an 80% day.

Here's my 445 squat. Either a tad high or right at parallel. Tough to call at that angle and with the clothing but it gives a good sense of how easy these are coming. I'm getting to find my form on these buggers

[Shoggoth 3,065]

February 3, 2012

Noon

1a) Seated BTN Press

45 x 10

105 x 5

160 x 6, 6, 6, 6, 6

1b) Blobbin' with a York 50

Iso's x 1, 1, 1, 1, 1

Rebounding to Failure x 1, 1, 1

Before Supper

1a) Bench Press - Narrow

45 x 10

155 x 5

235 x 3, 3

275 x 1

295 x 1

300 x 1, 1, 1, 1, 1, 1, 1, 1

205 x 11

1b 2" Crusher - Full Lifts

100 x 5

125 x 3, 3

Right - 140 x 1, 150 x 1, 1, 1, 155 x 1, 160 x hop, 155 x 1, 1, 1

Left - 140 x 1, 150 x 1, 1, hop, 145 x 1, 1, 1, 1, 1

100 x 20, 20

Well a couple of things; my triceps have the DOMS like frigging crazy from those behind the head skullcrushers on Wednesday still, good job there's 3 heads to a triceps cause I don't think the same ones were used in today's pressing and what a fantastic workout otherwise

Shoulder press is continuing to climb nicely and not having to force the reps to hard (still keeping one or two in the tank). Blobbing felt very strong. When I got to doing the rebound work I was getting some pretty long and strong holds at the top of the movement. I also had a bit of an epiphany with it; I'm usually trying to dig my fingers and thumbs in, today I tried to mash my digits as flat as I could on there and get more contact. This seems to help a lot. I'm very confident that the blob's coming up soon.

Bench press is continuing to climb as planned so I'll toss on some more weight next week. Crusher work is also coming seeings as it's only my second workout with it I'd hope so. Really working to try and keep some wrist flexion with these.

[Geralt 1,522]

Nice work, specially the bench stuff. I'also upping my benchstrength, although slow. I target the triceps also a lot more and that helps. Takes stress from my shoulders, who always start to aggrevate just when I'm doing well with benchpress. Frustrating to say the least. Max. around 275 lbs right now I think.

[Shoggoth 3,065]

Thanks Geralt! With bench I take a pretty narrow grip to not play havoc on my shoulders. Usually I'll either be touching the smooth or maybe an inch out from there. One thing I've been learning is pressing quite a bit more frequently really helps so I try to do a bunch of shoulder and bench pressing throughout the week and will be adding some incline once my Swiss bar gets here as well.

(null)

[Shoggoth 3,065]

February 5, 2012

Noonish

1a) BB Rows

225 x 12, 12, 12

1b) Gripper

T x 5, #2 x 3, Choked #3@25mm x vvn/0.25" - Just felt tired. Maybe from the crusher.

2a) EZ Skullcrushers behind the head

115 x 8, 8, 7

2b) DB Curls

30e x 20, 15, 10

I had limited time to get some work in today so I took very little time in between the first superset but my grip was feeling tired.

The second superset I did like a non-stop circuit as time was running out. Skullcrushers behind the head felt way stronger today. I think I lost a lot of curl reps as my arms were pretty stinking pumped as I was trying to run through this. I'll stick with 115 on the SC until I'm getting in the 15-20 rep range.

[GatorGrip 88]

Way to keep charging up the hill brother - you always motivate me to do more for myself!

[Shoggoth 3,065]

Thanks buddy! Just plunking along getting ready to enjoy the hell outta my 40's

(null)

[raymo 3]

I enjoy reading your log, very inovative ideas.

[Shoggoth 3,065]

I enjoy reading your log, very inovative ideas.

Thank you man, I appreciate it although I'm just sucking up ideas from everyone else too

[Shoggoth 3,065]

February 6, 2012

Noon

Gripper - V2 - MMS - Black

Right

L3 x 5

L10 x 3, 3

L13 x 1, 1, 1, 1, 1

L7 x 45

Left

L3 x 5

L9 x 3, 3

L11 x 1, 1, 1, 1, 1

L7 x 31

Life got in the way of getting my regular workout in tonight. I'm thinking though that since I didn't get my front squats in tonight tomorrow should probably be a good day for some deadlifting. I'll superset my heavy BTN presses at lunch with them and SS my medium bench work with the Saxon tomorrow. Maybe bring my blob into the office during the morning for some training during work.

[Shoggoth 3,065]

February 7, 2012

10:00ish

1) Blobbin' with a Blob50

Iso's x 1, 1, 1, 1, 1 did some assisted lifts with these as well

Drags on the Shag x 1, 1 to failure

Noon

1a) Seated BTN Press

45 x 10

105 x 5

155 x 3, 3

185 x 1

195 x 1, 1, 1, 1

135 x 10

1b) Deadlift - CV

265 x 5

395 x 3, 3

475 x 1, 1, 1

485 x 1, 1

Today's a bit of a catch-up day for missing all of my core work yesterday although I think I may program something like this every other week. It gives me an extra day of recovery plus I'm fresh for my pulls. Deads felt heavy but I'll stick with the program and the shoulder press is still going well. I think I easily could've worked up to 10 work reps/sets but I ran out of time. I'll need to get everything set up the day before if I keep wanting to get this at lunch as I only had 30 minutes or so to get this in.

[Shoggoth 3,065]

February 7, 2012

Before Supper

1a) Bench Press - Narrow Grip

45 x 10

155 x 5

255 x 5, 5, 5, 5, 5

1b) 48mm Euro 2HP

55 x 10

105 x 5

145 x 3, 3

170 x 1

180 x 1

190 x halfway, close, halfway

185 x halfway, full lift

190 x F

2) Torque Attempt

8mm x 7" EN8 CRS 2 hits to ~1' or so

Pinching

[Shoggoth 3,065]

February 8, 2012

Noon

1) BB Rows - Low Chest - Wider Grip

225 x 12, 12, 12 The last couple of reps on the last couple of sets were a bit sloppy. Hit the rhomboids hard.

2) Standing V Handle Rows w/BB - Weight is just plate added

135 x 12

180 x 12, 12, 12 Hit the lats good. All nice and clean reps.

[Shoggoth 3,065]

February 8, 2012

Before Supper

1a) EZ Skullcrushers - Behind the Head

115 x 9, 10, 9

1b) DB Curls

30e x 20, 18, 17

2) Gripper - V2 - MMS - Black

Right

L3 x 5

L10 x 3, 7, 7, 7

Left

L3 x 5

L9 x 3, 7, 7, 7

3) DU - BB Cordura

7" x 1/4" FBBC Square CRS

4) Cyplenkov Wrist Curls

45 on bar x 18/13 - Just didn't feel right so I stopped and had some almond chicken gai ding that was AWESOME!

[macaz 416]

You’ll be coming down for the Cactus Shoot correct?

If so you don’t look like your avatar do you? Just don’t want to be startled is all.

[Shoggoth 3,065]

You’ll be coming down for the Cactus Shoot correct?

If so you don’t look like your avatar do you? Just don’t want to be startled is all.

Planning on it bud but Gail and I are just having some concerns about getting the kids looked after while we're gone.

Oh, and that's my sex face so hopefully you won't see it

[macaz 416]

[Shoggoth 3,065]

Hahahaha!!