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Shoggoth

The Shoggoth Basement

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Shoggoth

April 9, 2019

 
Before Supper 
 
Week 7. Bench was feeling pretty weak today. Bench and bench reps blow after weight loss and illness. So weak :(
 
Plate W x 3 x 25r
 
Bench Press wu to 128(129)k x 4, 125k x 5/4/4/3
 
Bench w/SS 152.5 x 2
 
Done. I’ll have to do some work tomorrow. 
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EricMilfeld
10 hours ago, Shoggoth said:

I hope so. It’s never been that good of a lift for me but I’d like that to change. 

Same boat. I still haven’t beat my PR from a decade ago. Getting close, though...

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Shoggoth
4 hours ago, EricMilfeld said:

Same boat. I still haven’t beat my PR from a decade ago. Getting close, though...

A few years ago I was doing sets of 5 with 303 and was looking good to be in that 365 comp range. Now I’m fighting for singles. 

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EricMilfeld

I think you’re going to feed off that frustration, get uber motivated, and bust through a plateau. 

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Shoggoth

April 11, 2019

 
Before Supper
 
Axle futzing while I’m grilling. 
 
DO Sumo Axle
213/223/233/243/253/253/233/213 x 5r
 
Switched to conventional for the last three sets. Last 253 and 233 were RP’d. No real breaks between the last three either. All done in 23 minutes including heading outside to clean the grill and flip steaks. 

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Shoggoth

April 13, 2019

 
Before Supper 
 
Week 1. Back to another Hepburn cycle. Changed my press grip to having my pinkies in about an inch from the rings. Also focusing on locking the weight out behind the skull for a pause. 
 
Yardio - 60 minutes. Mow, dethatch, etc. Didn’t get the bar tracking back on the second rep and did a iso above my head. 
 
Strict Press wu to 
220 x 1/f/1/1/1
175 x 5/5/5/4 - light headed
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Mike Rinderle

Yardio for the win!

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Shoggoth

April 15, 2019

 
Before Supper 
 
Week 1. Let’s see if I can string together 8 weeks without getting sick. Lats are freaking SORE from the overhead stuff on Saturday. Spent all day with the grandgoobers yesterday, mainly in the yard and chasing them around on the jungle gym stuff at the playground. Inside of my left elbow is goddamned tight too. Very tough to get under the bar. 
 
Squat wu to 163k x 5 x 5r
 
DO Axle 213/223/233/243/253/253/233/213 x 5r - minimal rests, none on down-sets. Last 3 sets pulled conventional 
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Shoggoth

April 16, 2019

 
Before Supper 
 
Week 1
 
Plate W x 3 x 30r
 
Bench Press wu to 113k x 5 x 5r
 
DO Axle Row 213 x 5 x 5r
 
Rear Delt Fly 30/35/40e x 6r
 
Seated Hammer Curl 45e x 2 x 10r
DB Skullcrushers 45e x 2 x 10r
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Shoggoth

April 17, 2019

 
Before Supper 
 
Hoping for some burnout and supercompensation for Sunday’s comp. Grip is definitely fried. Very tough to even lift 273 right now. 
 
DO Axle Deadlift wu to
273 x 5 x 1r
263 x 5 x 1r
253 x 5 x 2r
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Mike Rinderle

Best of strength Duder!

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Shoggoth
3 hours ago, Mike Rinderle said:

Best of strength Duder!

Thanks brutha! My grip is in the toilet this year.  Way too many sick days. Over the coming year I'll be using the axle a lot and see if I can drive my numbers up.

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Shoggoth

April 18, 2019

 
Before Supper 
 
Week 1
 
Front Squat w/Harness wu to 118k x 2 x 5r
 
Deadlift wu to
385 x 4 x 4r
445 x 2 x 2r
385 x 8r
 
Ring Row 3 x 15r
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Shoggoth

April 19, 2019

 
Before Supper 
 
Week 2. Grandgoobers running around. Grip comp Sunday. Changed the progression on my assistance sets so they complete the cycle at the same time. Next week I want to try with my heeled weightlifting shoes and see if there’s a difference. Should be less energy leakage as I wear runners for pressing typically. 
 
Rotators
 
Press wu to 
220 x 5 x 1r
175 x 5, 5 x 4r
 
Done until the comp. Might do some really light grip tomorrow to aid in recovery and keep the groove. 
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Shoggoth

April 26, 2019

 
Before Supper 
 
Week 3. Came back from the comp feeling a bit oogy on Monday. Figured I just needed a day of rest. Nope. Freaking sick with the snot production in full steam. Today I’m so-so but still snotty..... and sqwarty. Wore Oly. shoes. 
 
Strict Press wu to
220 x 6 x 1r
175 x 2 x 5r, 4 x 4r
 
Bodyweight Tricep Extensions x 2 x 20r
 
BB Row 225 x 3 x 10r
 
I think I may start doing my singles as push-presses next week and up the weight and stick with the strict stuff for the assistance. If I’m going to get 275 PP this summer I’ll have to dial in my form and get used to keeping heavier weight over my head. 

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Shoggoth

Getting pretty friggin sick of being sick this year. Anyways going to play with my programming. Focus is still just general strength building but a focus to get my push press up to at least 275 this summer. Stole some of the methodology from Alan Thrall and the main lifts are Brad Gillingham’s 8 week cycles. 

 

Day 1

Squat - Main

Bench - Main

Z-Press - MYO

 

Day 2

RDL/Deadlift - Main

Axle/Log C+P - 4 x 10-12r

Hip Belt Squat/Sissy Squat - MYO

Back Stuff (Row/Pulldowns/Etc.)

 

Day 3

SSB against bands/chains - 4 x 10-12r

Dip - 4 x 10-12r

DB Incline Bench - MYO

 

Day 4

BB Push Press - Hepburn 4-10 x 1r

BB Strict Press - 6 x 4-5r

BB Row - 4 x 10-12r

 

I’ll start adding more grip stuff as well as some stone lifts and farmers walks somewhere too.

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Mike Rinderle

I do not see any stub work in that plan.  Doomed to failure.  

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Shoggoth
3 hours ago, Mike Rinderle said:

I do not see any stub work in that plan.  Doomed to failure.  

I work my stub in when I can. It’s not the sort of thing one announces publicly. 

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Mike Rinderle
17 minutes ago, Shoggoth said:

I work my stub in when I can. It’s not the sort of thing one announces publicly. 

I'm proud of the 2" God gave me.

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Shoggoth
19 minutes ago, Mike Rinderle said:

I'm proud of the 2" God gave me.

You're lucky to have an outie

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Shoggoth

April 29, 2019

 
Afternoon 
 
Week 2. Starting my new jumble. Didn’t eat prior to working out too. Got a gallbladder attack from all of the coffee. Eno and nap prior to hitting the basement. 
 
Disassembled the reverse hyper between sets as there’s supposed to be a buyer showing up this afternoon. I hate selling on Kijiji. Still sick. 
 
Rotator W 3 x 30r
 
Squat wu to 175k x 5 x 3r
 
Bench Press wu to 122k x 5 x 3r
 
Z-Press MYO 60k x 10-2 *drop the weight to 45-50k next week. Might be the lack of food, sickness, or just freaking weak. 
 
2” DB Row 86/101/106 x 8r - slick DB handle 
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Shoggoth

April 30, 2019

 
Before Supper 
 
Week 3. Played with my stance width on the deads and wider is feeling a bit more powerful. 
 
Paused Deadlifts - Just off of the floor
WU to 405 x 5 x 3r
 
Snowing so went back to Z-Press. Bar at eye level 
40k x 3 x 12r - RP the last few reps
 
Sissy Squat MYO BW x 12-4x4r
 
Pallof Press LT x 3 x 12r
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Mike Rinderle

Snowing?  That there global warming better hurry up!

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Shoggoth

May 2, 2019

 
Before Supper
 
Jumble things up as it’s supposed to snow a bunch again tomorrow and it’s nice now. Well, before the rain. 
 
Push Press wu to 225 x 7 x 1r
 
Strict Press 175 x 3 x 5r, 3 x 4r
 
BB Row 225 x 3 x 11r
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Shoggoth
Posted (edited)
On 4/30/2019 at 7:25 PM, Mike Rinderle said:

Snowing?  That there global warming better hurry up!

Snow, hail, rain, sun, snow, snow, sun...

Edited by Shoggoth
Had to add hail based on current events

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