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Shoggoth

The Shoggoth Basement

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Shoggoth
16 minutes ago, Mike Rinderle said:

Huge pulls man!

Thanks buddy! Felt nice. I haven’t put any bigger weights in my hands for a long time. 

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Shoggoth

June 29, 2019
Before Supper 

Week 3. Figure I’ll leave stones for tomorrow since I did some rack pulls yesterday. 

Axle Press wu to 243 x 7 x 1r

Axle Strict Press 183 x 5/5/4

Sledge Lever 
8# x 2 x 5r
10# x 3, 5, 5
Levering is already feeling much better than last week. 

CS Recovery

 

 

 

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EricMilfeld

Nice pressing!

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Shoggoth
2 hours ago, EricMilfeld said:

Nice pressing!

Thanks buddy

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Shoggoth

July 2, 2019

Before Supper 
 
Week 2. Jacked up my finger tendons trying to get my SBD knee sleeves on. I’ve only wore them 4-6 times and always fight with the left. After 15 minutes of fighting I put my Stoic’s on. Anyone looking for size large SBD knee sleeves let me know. Anyways, no grip stuff today. Also going to start adding some pause squats again. 
 
CS Activation 
 
Squat wu to 177k (178k) x 5 x 3r
 
Pause Squat 150/155/160k x 3r
 
GHR x 3 x 10r - hands by ears next cycle
 
McGill Pull-ups 277 x 10 x 1 - add 10# next time
 
Lazy
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Shoggoth

July 3, 2019

 
Before Supper 
 
Week 2
 
CS Activation 
 
Bench Press wu to 123k(124) x 5 x 3r
 
CG Bench 95k x 3 x 8r
 
Chain Flys 3c(~60#) x 2 x 10r
 
CS T-bar Row 90 x 5 x 8r
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EricMilfeld

I don’t doubt you struggle to get on the Large. I normally train in XL and have to get psyched-up to squeeze into my Large. 

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Mike Rinderle
1 hour ago, EricMilfeld said:

I don’t doubt you struggle to get on the Large. I normally train in XL and have to get psyched-up to squeeze into my Large. 

I bought large.  After a 20 minute struggle to get one on, I cut it off and returned them for XLs.  

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Shoggoth

Yeah, the tendons in my fingers are still jacked up. Need a bigger size someday. Just splurged on a SBD belt. Don’t tell Gail haha!

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Shoggoth

July 6, 2019

 
Afternoon 
 
Week 4. Pretty foggy in the head today. No zazz. Surprised I did what I did. Did a deload. 
 
Yardio 
 
Axle Press wu to 243 x 4 x 1r
 
Axle Strict Press 183 x 3 x 3r
 
Stone Futzing. Lifted the D-ball a bunch, had some attempts on the blue marble and got it up to just about the transition point to lap it. Then I lifted my 250 concrete to the chest a few times. Cleaned up. Grabbed my sandbag and took it for a walk. Wow did it feel light after stones. Made me poop a bit on the walk though. I think I’ll add some sand and get it up to around 300#. 

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Shoggoth

July 8, 2019

 
Afternoon 
 
Week 3
 
CS Activation 
 
Squat wu to 156k(157) x 5 x 5r
 
Pause Squat 156/160/165 x 3r
 
GHR w/1x Chain x 8, 6, 6
That sure fired up the hammies 
 
McGill Pull-ups w/1x Chain x 5 x 1r

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Shoggoth

July 9, 2019

 
Afternoon 
 
Week 3
 
CS Activation 
 
Bench Press wu to 109k x 5 x 5r all long paused
 
CG Bench 95k x 10, 9, 8
 
Chain Flys 3c x 15, 12
 
CS T-Bar Row 95 x 5 x 8r
 
Band Curls/Extensions (non-stop) x  30/50-20/40-15/30-12/25
Trying to fix my elbow again
 
Air Bike 10 min, 15.4-15.6 RPM
Elliptical 10 min, ~105 RPM
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Shoggoth

July 11, 2019

 
Afternoon 
 
Week 3. Really working on being pressured up and having to fight just to grab the bar and exploding. 
 
Roll out upper back
 
CS Activation 
 
RDL
135/135/135/185/225/275/315 x 8r
 
DO Deads
365/375/385/395/395/395 x 1r
 
Rack Pulls Below Knee - Hole 3
170/190/210/230/250/270/290k x 1r
310/300k x A
 
10 Count Paused CS Row 200 x 3 x 5r
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Shoggoth

July 12, 2019

 
Afternoon 
 
Week 5. Stinking 75% humidity in the basement. Turned on the dehumidifier. A few movements I haven’t done in ages. Like everything other than the pressing. 
 
Axle Press wu to
183/203/213/223 x 2r
233/244 x 1r 
Really disappointed. Pop is all off probably due to yesterday’s pulls. Might change the order in the week. 
 
Axle Strict Press 188 x 3 x 5r
 
Neutral Grip Pulldowns 125/150/175 x 8r
 
Face Pulls 15# CS Bands x 3 x 12r
 
Plate Front Raise 45 x 3 x 8r
 
EZ Curl 85 x 3 x 8r
Ouch! Tweaking my wrists
 
DB Overhead Tricep Ext 70/80/80 x 8r
I think a spotter would make these much easier to get into position. 

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Shoggoth

July 15, 2019

 
Before Supper 
 
Week 4. Bleh
 
Squat wu to 188k(189.5k) x 5 x 3r
 
Pause Squat 160/165/170k x 3 x 3r
 
GHR plus 1 chain x 8/7/6
 
D-Ball Load 225 x 5 x 1r
 
Between Squat Sets
RDL w/FG  135 x 3 x 8r
 
Deadlift w/FG 225 x 3 x 3r
 
LBH 110.2 x 3 x 3r
 
1HP 2x35’s 3 x 2r
 

 

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Shoggoth
Posted (edited)

July 16, 2019

 
Afternoon 
 
Week 4. Feel like my triceps are a little cooked yet from Friday. Getting older sucks. 
 
Bench Press wu to 132(133k) x 5 x 3r
 
CG Bench Press 95k x 8, 8, 11, 10
Didn’t realize I was doing sets of 10 last week so I started way to shy on initial reps. Added an extra set as punishment. 
 
Chain Fly’s 3c x 14, 9
 
DB Row 111.8 x 5, 131.8 x 5, 151.8 x 6
 
Vertical Lift 50e x 8r
Pain in the ass in the basement. I’ll pack the dumbbells up to the back door so I can do this outside next time. My grip was getting cooked at this point too. 
 
Edited by Shoggoth
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Shoggoth

July 18, 2019

 
Afternoon 
 
Week 4
 
One-legged Deadlift 3 x 8r
 
Glute Bridge 3 x 8r
 
Hip Circle “Grippy” Lateral Walk 3 x 48’ Each Way - jelly legs 
 
Deadlift 60-90s Rests 365 x 6 x 4r
 
Pooped. Done. Low back is pumped. 
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Shoggoth

July 20, 2019

 
Afternoon 
 
Week 5. Heavy rain started when I began my push press sets. Getting too slippery and dangerous so I did my pulldowns then went back out for my 4th set. 
 
Hammies and glutes are feeling the direct work from yesterday. Everything is feeling it in the right places with today’s work. 
 
Axle Strict Press 83/123/143/163/173 x 8r
 
Axle Push Press 188 x 4 x 6r
 
Neutral Grip Lat Pulldowns 175 x 3 x 10r
 
Face Pulls CS 15# x 3 x 15r
 
Plate Front Raise 45 x 3 x 10r
 
Pinch Grip Shrug 2x25 each hand x 3 x 10r
 
EZ Barbell Curl 85 x 3 x 10r
 
Seated DB Extensions 80 x 3 x 10r
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Shoggoth

July 24, 2019

 
Before Supper 
 
Week 5
 
Bench Press wu to 118k x 5 x 5r
 
CG Bench 100k x 5 x 5r
Tempo 3x1x
 
30’ Incline DB Press 80e x 3 x 8r
Way too light but I didn’t want to switch them out. Deep and paused. 
 
DB Row
111.8/131.8 x 5/151.8 x 5r
161.8 x 3r
171.8 x 5/4r 
Felt strong. The 152 felt good for 8 or 8+ strict where I stopped at 6 last week. 
 
Facepulls CS 15# x 3 x 15r
 
Vertical Lift 50e x 2 x 8r
Becomes a bit of a grip exercise 
 
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Shoggoth

July 23, 2019
Before Supper 

Week 5. Too dang hot and muggy. Just did my main work. 

Squat wu to 172.5k(174k) x 5 x 5r

Pause Squat 150/155/160k x 3 x 3r

Dinnie Trainer Lifts between squat warmups
172.9/139.1-312 x 1
228.56/184.1-412.66 x 1
284.22/229.1-513.33 x 1
339.89/274.1-613.99 x 1

https://m.youtube.com/watch?v=hEPwy_knd8A

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Shoggoth

July 29, 2019

 
Before Supper 
 
Week 6. Figure I’ll start adding front squats back in as part of my warmup. 
 
Front Squat wu to 125k x 5 x 2r
 
Squat wu to 181k x 5 x 3r
 
GHR BW x 4 x 12r
 
Neck Harness 25 x 4 x 25r
 
D-Ball Picks 225 x 8 x 1r
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Shoggoth

July 30, 2019

 
Before Supper 
 
Week 6. Neck DOMS. 
 
Bench Press wu to 125k(126k) x 5 x 3r
 
CG Bench 100k x 5 x 6r
Easy. 5 x 7r next week
 
30’ Incline DB Press 85e x 3 x 8r
Easy peasy. Up another 5# next week. 
 
DB Row 151.8e x 5 x 5r
 
Facepulls CS Bands 25# x 3 x 8r
 
Vertical Lift - omitted. Hungry. 
 
Calf Raises up the Stairs. 14 steps = 105r
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Shoggoth

August 1, 2019

 
Before Supper 
 
Week 6
 
Axle Single Leg Deads 123 x 3 x 10r
 
Glute Bridge 3 x 10r
 
Hip Circle Laterals 3 x 48’
 
Axle Deads - I’ll start doing these GSLP Style. No resets. 
DO to 213 x 5, 18r
 
Ring Row 3 x 12r
 
Neck Harness 20# x 4 x 25r
 
Farmers - turn around in the middle of run
140e x 30’
190e EMOM x 4 x 30’
Christ I need air! Pretty happy with how quick my feet are though. 
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Shoggoth

August 3, 2019

 
Before Supper 
 
Week 6
 
Axle Strict Press
123/143/163/178 x 8r
 
Axle Push Press
193 x 4 x 6r
 
Shrug FW Handles 190e x 3 x 10r
 
Neutral Grip Pulldowns
180 x 3 x 10r
 
Plate Front Raise
55 x 3 x 10r
 
EZ Curl 90 x 3 x 10r
 
Seated DB Extensions 85 x 3 x 10r
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Shoggoth

August 6, 2019

 
Before Supper 
 
Week 6
 
Squat 161k x 5 x 5r
 
Speed Squat 30s Rests 115k x 6 x 2r
 
GHR x 3 x 13r
 
D-Ball Picks 225 EMOM x 10 x 1r
 
Neck Harness 20 x 30/25/25/25
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