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Shoggoth

The Shoggoth Basement

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Shoggoth
21 minutes ago, EricMilfeld said:

Is that low handle standard barbell height?

Yeah. It’s my Black Widow Bar. No cheater high handles haha! I figure I can always use blocks if I want it higher. 

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EricMilfeld
18 minutes ago, Shoggoth said:

Yeah. It’s my Black Widow Bar. No cheater high handles haha! I figure I can always use blocks if I want it higher. 

Nice! And nice deadlift volume. 

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Shoggoth

October 26, 2018

 
Before Supper 
 
Week 3. That grip rush sure hit my mid-traps.  I’m going to work on my pull-ups again. Just going to slowly build up good rep volume over the weeks. While the volume is super low I’ll probably hit it daily or even twice daily to continue building it up. 
 
80’ Seated Axle Press wu to
90k x 6 x 2r, 2 x 3r
75k x 6/7/7
 
Pull-ups 274.4 x 6 x 1r
 
Between Sets
 
New RT find max
Right - 142.6
Left - 127.6
 
RT Deads
Right 120.1 x 3 x 2r, 9
Left 107.6 x 3 x 2r, 13
 
RT Against Lt Band
Right 107.6 x 6s, 6s, 6s
Left 107.6 x 6s, 4s, 3s
 
RT Rush 60s Each Set x 107.6 x 22, 20 - forgot to look at the clock when I started the second set so I just “rushed” to 20. 
Edited by Shoggoth
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Shoggoth

Oct 27, 2018

 

Pull-ups 272.2 x 7 x 1r

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Shoggoth

October 29, 2018
Before Supper 

Week 8. Going to take a page from Dan John with the pull-ups/ab wheel.  I also kept my hands on the top of the plates today during the squats. Way more braced and easier. Still just legs working. Not pulling back. 

Not sure if I’ve injured my left hand somewhere along the way but holy crap is it ever weak compared to my right. I can’t believe how low my axle numbers are now. Pushing the RT hard on Friday probably didn’t help much. 

Thinking something like this:

Monday - Squat, axle, pull-ups 
Tuesday - Bench, pinch, row 
Wednesday - Grippers
Thursday - Deads, RT/Crusher, pull-ups 
Friday - Press, 1HP, row 
Saturday - Grippers, pull-ups 

Hip Belt Squat w/Landmine wu to 
100k x 5 x 2r, 10r

DO Axle Deads wu to
283/293/303/283/293/298/283/288/293/298 x 1r

DO Axle Holds 289 x 6 x 6s
Superset 3 Ab Roll-outs with 1 Pull-up 273# x 6 Rounds

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Shoggoth

October 30, 2018

 
Before Supper 
 
Week 7. Had a weird “click” in my wrist doing the Clubbell warm-ups with my left doing casts. Almost completely dropped the club. No pain but still tingly warming up for bench. 
 
Also decided to move my 2HP to my Press day and I’ll do my 1HP and assistance on bench days. 
 
Drained day. Too much staring at spreadsheets. Bench ended up being a RPE 10 but I got it and still did a bit of a pause on the final rep. 
 
Clubbell Circuit 15# x 12r each way
 
Bench Press wu to 125k x 3 x 5r
 
CG 2Brd Bench 105k x 3 x 8r
Meadows Row 25k/35k/45k x 10r
 
KB Euro Supinations x 5 x 3r
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anwnate

Hate wrist "clicks"!

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Shoggoth
41 minutes ago, anwnate said:

Hate wrist "clicks"!

Had it happen a few times over the years. Complete loss of grip typically for a few minutes. 

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Shoggoth

November 1, 2018

Before Supper 
 
Week 8. Left wrist is still clicky. Started the cadence gripper program yesterday as well. 
 
TB Deads (low handle) wu to 420 x 6 x 5r
 
Ab Wheel 3r/Pull-ups 1r 274# x 5 Rounds
 
Between Sets
 
RT Deads wu to 
R 122.6 x 2/2/2/10
L 110.1 x 2/2/2/10
 
RT Holds w/LT Band
R 110.1 x 6s/6s/6s
L 107.6 x 4s/6s/6s
 
RT Grip Rush 60s Block
110.1 x 28r
Edited by Shoggoth
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Shoggoth

November 2, 2018

Before Supper 

 

Week 4. I noticed I’ve missed another 10# worth of collars on yesterday’s deadlifting. Should’ve written 430 x 6 x 5r. Anywho, today felt very easy press wise. 

 

Seated 80’ Axle Press wu to

90k x 5 x 2r, 3 x 3r

75k x 3 x 7r

 

DB Row 100e x 3 x 10r

 

Flask 2HP - nope. Mitts are too cooked. I’ll try tomorrow after grippers. 

 
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Shoggoth

November 6, 2018

 
Before Supper 
 
Week 8. No Clubbell due to the clicky wrist. Got some bad foot cramping during bench. On another note Reape would be colouring half of my plate pink today. 
 
Left wrist. Twinges painfully loading and unloading plate. Stupid body. 
 
Bench Press wu to 128k x 3 x 4r - pause last rep
Band Pullaparts MM x 5 x 20r 
 
2 Brd CG Bench 107.5k x 6/6/6
Landmine Row 25k x 10/10/10
 
DB Curl w/Manus 25e x 20r
DB Arnold Press w/Manus 25e x 20r
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Shoggoth

November 9, 2018

 
Before Supper 
 
Week 5. Looking forward to finishing this deload and getting back at er next week. I love how easy this progression gets by week 4-5. Should be a good winter. 
 
80’ Seated Axle Press wu to
90k x 4 x 2r, 4 x 3r
75k x 7/7/8
 
DB Row 105e x 3 x 10r
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Shoggoth

November 11, 2018

 
 
Week 1 Kingpin Speed Day
220k/485# training max

Squats 65% 143k x 8 x 3r

Front Squats 70% 112k x 2 x 5r

Pause Squats (Pause in the hole) 60% 132k x 2 x 8r

Band Leg Curl Avr x 3 x 15r

45’ Hyper 4 x 12r

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Mike Rinderle

November 12, 2018:

Sore legs.  😉

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Shoggoth
5 hours ago, Mike Rinderle said:

November 12, 2018:

Sore legs.  😉

Ass too

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Shoggoth

November 12, 2018

 
Afternoon 
 
Week 9. Fuark I’ve got some good DOMS today. Anyways, bench. Today is the end of my 3rd cycle of RBBP and the results are consistent so no plans to change the formula. 27 weeks and using a rep max calc I’ve improved about 18#. I’ll take that for approximately 6 months of work. Haven’t tested a single in ages and shouldn’t plan on it until the spring at least. 
 
Pullaparts MM x 5 x 22r - between bench warm-ups
 
Bench Press wu to 137.5k x 4 x 2r
 
CG 2-Brd Bench 107.5k x 6/6/7
Landmine Row 60e x 10/10/11
 
DB Curl w/Manus 25e x 25/10
Arnold Press w/Manus 25e x 25/10
 

 

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Shoggoth

November 14, 2018

 
Before Supper 
 
Week 1. Kingpin. Using 555 as a training max. 
 
Deadlift wu to 445 x 5 x 2r
 
4.5” Block Pull 520 x 2 x 3r
 
Deficit from 100’s Pull 375 x 2 x 6r
 
Pulldowns 150 x 4 x 15r
 
DB Shrug 110e x 3 x 10r
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Shoggoth

November 15, 2018

 
Before Supper 
 
Week 6
 
80’ Seated Axle Press wu to 90k x 3 x2r, 5 x 3r
WG Pulldowns 100/125/150/150 x 15r
 
80’ Seated Axle Press 75k x 7/8/8
DB Row 105e x 10/10/11
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Shoggoth

November 17, 2018

 
Afternoon 
 
Week 1 napalms nightmare cycle. Using the rep calculator off of my amrap set puts me right in the 90-95% range of my current DO axle. This’ll be easier on my back to keep pushing it this winter I think. PVC handle so no chalk. 
 
A bit of futzing to find the correct working weights on the holds and rush. 
 
NN Deads wu to 157 x 2/2/2/5
 
NN Holds against mm bands (over both 100’s) 
212 x 6s/6s/7s
 
NN Rush 60s each 237 x 7, 222 x 13
 
Extensors with bands

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