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Shoggoth

The Shoggoth Basement

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Shoggoth

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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Mike Rinderle
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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Shoggoth
38 minutes ago, Mike Rinderle said:

Did she yield? 

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

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Shoggoth

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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Mike Rinderle
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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Shoggoth
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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Mike Rinderle
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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Shoggoth

“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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Shoggoth

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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Mike Rinderle

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

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Shoggoth
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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Shoggoth

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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Shoggoth

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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Shoggoth

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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Shoggoth

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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