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The Shoggoth Basement


Shoggoth

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4 hours ago, Shoggoth said:

33E7C2B4-8D1A-4CAE-91E7-BBE08EAFC79A.jpeg

Amen brother!

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July 15, 2020
Before Supper 

Squat 204k x 5/2/2/2

Hanging Leg Raises x 3 x 10r

 

 

 

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Great to see you hitting the heavy squats again!

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19 minutes ago, EricMilfeld said:

Great to see you hitting the heavy squats again!

Thanks buddy! Glad to be able to and feeling healthy. Fingers crossed. 

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July 17, 2020
Before Supper 

Leaving the back work until tomorrow since I’m doing pulls then. 

DB Bench 105e x 5/5/5/5/10r

EZ Curl 15/35/45/55/57.5/57.5k x 5r

Rev Axle Curl 15/25/30/32.5/32.5k x 8r

BFR Hammer Pressdowns x 30-14-9-7

BFR Hammer Curl x 20-12-10-8

 

 

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Nice work!  I think if I got up that fast after that...I'd pass out. 😆

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43 minutes ago, anwnate said:

Nice work!  I think if I got up that fast after that...I'd pass out. 😆

The momentum of setting the weights down is the only reason I get up that fast. 

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July 18, 1020
Before Supper 

Speed/Technique

Deadlift 370 x 5 x 3r
Rack Pull 168k 3 x 3r
Shrug 141k 3 x 10r
Hanging Leg Raise 3 x 10r

 

 

 

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July 21, 2020
Before Supper 

Deload day. Had a great squat peak last week and was surprised by zero DOMS or fatigue but I’d best have a easier day before peaking again. 

Squat 150k x 5 x 3r

Hanging Leg Raise 3 x 10r

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July 22, 2020
Before Supper 

DB Bench 115e x 3 x 3r

DB Row 115e x 3 x 8r

EZ Curl 15/35/45/55/60k 5r

Reverse Axle Curl 15/25/30/35/35 x 8r

Superset - 0:30 rest after each SS
BFR DB Skullcrushers 40e x 3 x 12r
BFR Seated Hammer Curls 40e x 3 x 10r

 

 

 

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July 25, 1020
Before Supper 

Speed/Technique Deads and press combo day. 

Push Press 205/215/225/225/225  x 3r

Deadlift 375 x 5 x 3r

Rack Pull 181.5k 3 x 3r

Shrug 146k 3 x 10r

DO Axle Holds 115k x 0:35/0:30

BFR DB Skullcrushers 40e x 12-12-12


BFR Seated Hammer Curls 40e x 10-10-10

Hanging Leg Raise 3 x 10r

 

 

 

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July 28, 2020
Before Supper

The beginning of another squat cycle. Too freaking hot. 

Front Squat 70/100/121/126/126k x 2r

Squat 133.5k x 6 x 5r

RDL 245 x 2 x 10r

Hanging Leg Raise 3 x 10r

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July 29, 2020
Before Supper 

So freaking hot 

DB Bench 115e x 4 x 3r

BB Row 245 x 4 x 8r

BFR Axle Curl 25/35k x 8r 45k x 7r

BFR Reverse Axle Curl 37.5k x 2 x 8r

BFR DB Skullcrushers 40e x 15-15-12
 

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July 31, 2020
Evening 

Too freaking hot. Still on the technical work. Feel malnourished, dehydrated, and weak. 

Deadlift 380 x 5 x 3r

Rack Pull 186.5k x 3 x 3r

Shrug 146k x 3 x 10r

Hanging Leg Raises 3 x 10r

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August 1, 2020
Before Supper 

So damn muggy. Finding it hard to eat or drink proper. 

Strict Press
45 x 4 x 10r
95 x 5
135 x 3
155/175/195 x 2
205/215 x 1
225 x 2

230 x 1
200 x 3 - enough. Too damn hot and gassed

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August 4, 2020
Before Supper 

Week 2

Squat 176.5k x 8 x 2r

Speed Squat (0:30) 111k x 6 x 2r

RDL 245 x 3 x 10r

Hanging Leg Raise 4 x 10r

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August 6, 2020
Before Supper 

Too damn hit and muggy. Leaving out rows as I’ll be deadlifting tomorrow. On a side note; I’m actually started to be able to supinate my hands by forcing the position for axle curls. 

DB Bench 115e x 3/3/3/3/6/7

Axle Cheat Curl 35/45/50/50k x 5r

BFR Axle Reverse Curl 40k x 2 x 8r

BFR DB Skullcrushers 0:30 40e x 20-15-10

 

 

 

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August 10, 2020
Before Supper 

Back around to week 1 again for another 12 week cycle. Because my dumbbells jump in 5# increments using the same rep scheme gives this cycle about a 9% bump in overall intensity. 

DB Bench 90e x 3 x 10r

Dip 272 x 5/8/8 - took a set to get my groove
BB Row 245 x 3 x 8r

Axle Cheat Curl 35/45/50/52.5k x 5r

BFR Reverse Axle Curl 42.5k x 2 x 8r

BFR DB Tate Press ‘0:30 30e x 30-12-10-8-7 crap that was tough!

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August 11, 2020
Before Supper 

Front Squat 70/100/121/126/131k x 2r

Squat 143k x 6 x 5r

KB Swing 32k x 3 x 10r

Standing Band Crunch Avr x 3 x 12r

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August 13, 2020
Before Supper

Wrapped my thumb. I typically don’t on overhead but I wanted too see how it felt. Not sure if it changes anything. I’m also doing all reps very controlled, poking my head through and getting the bar back. 

Definitely lacking zazz today. Especially with a drop set that I can barely keep up to the reps of my work sets. Plan was to easily be in the 10-12 range for the 155 stuff. Hate off days. 

Curls are more about a forced supination stretch. I’m also under the impression if I add curls during the week my fatceps will grow. 

Strict Press 155 x 2 x 8r, 135 x 9/8

Strict BB Curl 85/95/95 x 8r

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August 8, 2020
Before Supper 

Still the technique stuff. I think my ol fluffy muffin top is causing to look more rounded than it is. Damned if I need to lose 50# just to form check. My hinge and hip rise are good though. On another note I think I’m going to rearrange the basement again tomorrow. 

Deadlift 385 x 5 x 3r

Rack Pull 191.5k x 3 x 3r

Shrug 151k x 3 x 10r

DO Axle Holds 115k x 30s, 15s - bad

Finger Curls 20/40/60/60k x 2 x 15r

Standing Crunch Avr x 3 x 15r

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August 17, 2020
Before Supper 

Reworked the numbers. Going to add a couple of reps with the first cycles weights. This is also going to add another 3 weeks to the entire macro. 

DB Bench 85e x 3 x 12r

Dip 274 x 3 x 8r
BB Row 245 x 3 x 8r

Strict BB Curl 50k x 5r
 
0:30 between BFR sets
BFR Hammer Curl w/FG 25e x 30-12-8-7 (57r)

BFR DB Tate Press 25e x 30-15-15-13 (73r)
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August 19, 2020
Evening 

Too damn hot! I thought I was just going to do my main squat exercise but I nutted up and finished. Squats in particular are good at teaching oneself how to deal with internal mental (bad word filter)ery. 

Squat 186.5k x 8 x 2r

Speed Squat 122k x 6 x 2r

KB Swing 32k x 4 x 10r

Standing Band Crunch Avr x 4 x 15r

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