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The Shoggoth Basement


Shoggoth

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December 6, 2018

 
Before Supper 
 
Week 9 pressing. 
 
80’ Seated Axle Press wu to 
90k x 8 x 3r
77.5k x 6/6/7
 
Some hubbing and gave a gr8 a couple of hits. 
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12 minutes ago, Shoggoth said:

December 6, 2018

 
Before Supper 
 
Week 9 pressing. 
 
80’ Seated Axle Press wu to 
90k x 8 x 3r
77.5k x 6/6/7
 
Some hubbing and gave a gr8 a couple of hits. 

Did she yield? 

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38 minutes ago, Mike Rinderle said:

Did she yield? 

Always haha! Only got 38’ though. Getting weak. 

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December 8, 2018

 
Afternoon 
 
Week 3. Pushed the weight up to hopefully drop down more into that 50 rep range. 
 
2-3/8” NN Deads 50/20
259.5 x 10/5/5/4/2/2/2/2/1/1 - 34 reps
Had three “pop-outs”. 
 
3 hit reverse gr8 x 6”. Just a hair under 50’
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16 minutes ago, Shoggoth said:

December 8, 2018

 
Afternoon 
 
Week 3. Pushed the weight up to hopefully drop down more into that 50 rep range. 
 
2-3/8” NN Deads 50/20
259.5 x 10/5/5/4/2/2/2/2/1/1 - 34 reps
Had three “pop-outs”. 
 
3 hit reverse gr8 x 6”. Just a hair under 50’

Great work man.  I like the idea of varying the weight and reps.  Keeps it from getting stale.  

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1 hour ago, Mike Rinderle said:

Great work man.  I like the idea of varying the weight and reps.  Keeps it from getting stale.  

I’m thinking I should post that bit from our conversation for postereties sakes. 

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11 hours ago, Shoggoth said:

I’m thinking I should post that bit from our conversation for postereties sakes. 

Gopher it.

 

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“Thinking I may pull back 10# for next week and get closer to 50 reps. I might do 3 week wave cycles; base weight, plus 20#, plus 10#, repeat cycle.”

”Base weight seems to put me around 70 reps, + 20# at around 30 reps, so +10# must be close to 50 reps. I figure as long as a guy keeps pushing reps every week all should be good.”

“I think that's the key.  Bump reps or weight every time out and you have to get stronger.”

”Agreed. I think only seeing a particular weight once every 3 weeks might help the mental aspect knowing you won't see it for another 3 weeks so better kill it.”

”Exactly.  I may rotate in the 2" handles for heavier weight and variety.”

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December 10, 2018

 
Before Supper 
 
Week 1 of a 8 week Brad Gillingham squat cycle. Basically 2, 4 week waves between 70% and 85% of 5x5r and 5x3r. Add 10# on the next 4 weeks. 
 
Squat wu to 156k x 5 x 5r
 
KB Swing 106 x 3 x 10r
Standing Band Crunch x 3 x 10r
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2 hours ago, Mike Rinderle said:

Dang man.  That and 50/20.  You are a beast.

This is a reduction in overall volume :)

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December 11, 2018

 
Before Supper 
 
Week 4
 
Y-band Pulls 5 x 10r
Bench Press wu to 122k x 4 x 5r
 
CG 2Brd Bench 107.5k x 7/8/8
BB Row 225 x 10/10/10
 
10 Minute EDT - 3 Rep Sets
Seated DB Curl 50e x 10 x 3r
DB Skullcrushers 50e x 10 x 3r
Edited by Shoggoth
Finished my workout
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December 13, 2018

 
Before Supper 
 
Week 4
 
Front Squat WU to 112k x 2 x 5r
 
Deadlift wu to 
495/515/525 x 1
470 x 5 x 1r
 
Ring Row 3 x 15r
Ball Slam 3 x 15r

 

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December 14, 2018

 
Noonish
 
Week 1. 3rd cycle of running this 9 week program. Simplicity. No stalling, no reason to stop or change. 
 
80’ Seated Axle Press wu to
92.5k x 8 x 2r
77.5k x 6/7/7
 

Neutral Grip Chin 278 x 8 x 2r

Edited by Shoggoth
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December 17, 2018

 
Before Supper 
 
Week 2. Went to an out of town Xmas party over the weekend so I didn’t do any thick bar. I guess I had a deload. 
 
Elliptical 15 minutes, 130bpm average 
 
Squat wu to 168k x 5 x 3r
 
KB Swing 106 x 3 x 12r
 
Standing Band Crunch XH x 3 x 12r
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December 18, 2018

Before Supper 

 

Week 5. 

 

Y-Pulls x 4 x 22r

Bench Press wu to 127k x 4 x 4r

 

CG Bench 2Brd 107.5k x 3 x 8r

 

BB Row 225 x 3 x 12r

 

Deload week from the EDT

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4 hours ago, Mike Rinderle said:

You still doing 50/20?

Yeah, just missed it last week due to an out of town Xmas party. 

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December 20, 2018
Before Supper 

Week 5

Front Squat wu to 115k x 2 x 5r

Deadlift wu to 420 x 5 x 3r

DB Row 80e x 1 x 30r

Standing Band Crunch 1 x 30r

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December 21, 2018

 
Afternoon 
 
Week 2
 
Seated 80’ Axle Press wu to
92.5k x 7 x 2r, 3r
77.5k x 3 x 7r
 
Neutral Grip Chin (276) x 7 x 2r, 3r
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December 22, 2018

 
Afternoon 
 
Week 5
 
DO Axle Deads
Sumo wu to 293 x 1
CV 293 x 1
CV Dead Holds 283 x 3 x 6s
CV Slow & Paused 263 x 5 x 3r
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December 23, 2018

Afternoon 

 

Week 3. I’ll be cooking the feast tomorrow so I’d better do my squats today. 

 

Elliptical 10 minutes

 

Squat wu to 145k x 5 x 5r

 

KB Swing 106 x 4 x 10r

 

Standing Band Crunch XH x 4 x 10r

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December 25, 2018

 
Noonish
 
Week 6. Bench was very easy. Good sign for the weeks and cycle to come. 
 
Y-Pulls 3 x 25r
Bench Press wu to 130k x 3 x 3r
 
2-Brd CG Bench 110k x 3 x 6r
 
BB Row 235 x 3 x 10r
 
Occlusion stuff
Band Curl MM x 30/20/15
Band Pressdowns Lt x 40/30/25
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December 26, 2018

 
Afternoon 
 
Some axle stuff. 
 
CV DO Axle Deads wu to 293 x 7 x 1r
 
CV DO Axle Holds 283 x 8s/6s/6s
 
CV DO Axle Deads 263 x 5/5/5
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December 28, 2018

 
Before Supper 
 
Week 3
 
80’ Seated Axle Press wu to 
92.5k x 6 x 2r, 2 x 3r
77.5k x 7/7/8
 
Neutral Grip Chin 278.8 x 6 x 2r, 2 x 3r
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