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The Shoggoth Basement


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1 hour ago, EricMilfeld said:

It's an SE (synchronistic event)! 

 

Actually, a few weeks back I was experiencing a lot of those. They seem to come in waves. 

Jung for the win!

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Going back to your comment about not being able to keep air past 3 reps, maybe doing front rack position holds could help?  I notice that my dumbbell bench press where I normally try to hold my breath has become much better since doing holds on the back and in front rack position since it forces me to really control my breathing pattern to keep the core tight... just a thought!

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1 hour ago, MattM said:

Going back to your comment about not being able to keep air past 3 reps, maybe doing front rack position holds could help?  I notice that my dumbbell bench press where I normally try to hold my breath has become much better since doing holds on the back and in front rack position since it forces me to really control my breathing pattern to keep the core tight... just a thought!

Might have to try that. 

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January 30, 2017

 
Afternoon 
 
Week 3 press. Sicker than dog-vom the last couple of days. Had a good bout of shivers and cold sweat last night so it must be gone just in time to head back to the basement. 
 
I also went to watch a strongman comp on Saturday in Red Deer. I think I could do "okay" in the 230 class now that I'm down there. I need to rebuild a bunch of strength though that was lost during the past years dieting. Hopefully a bunch of it should come back quick once I balance my calories out again. 
 
 
Seated BB Press - 90'
WU to 145 x 5 x 6r
 
DB Rows between sets 100e x 10 x 3r, 25r
 
Y Band Pulls between sets M x 3 x 20r
 
2s Spoto Press 230 x 4 x 4r
 
Band Pressdowns M+LT x 35, 25, 20, 20
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January 31, 2017

 
Before Supper 
 
Week 3 squat. I'm no scientist or anything but the way my hamstrings get hit from back squats seems to dispute a lot of the "new" info out there that it's mainly quad with some glute at lockout. 
 
Front Squat
135/185/205/225/245 x 2r
 
Squat
WU to 315 x 5 x 5r
 
V-Grip Chins between sets BW x 2/3/4/3/4/5/4/5/6/3/4/5/1 (50r)
 
Seated Band Leg Curls Avr x 20/20/15 - ouch!
 
Hanging Leg Raise x 3 x 8r
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February 2, 2017

 
Afternoon 
 
W3 Kroc. Stalling on my bench again. I was doing triples with 285 in mid December now I'm getting stymied on 275.... Going to take the longer, rep heavy Kroc progression and probably dump the Spoto stuff on Mondays. 
 
Clubbell warmup
 
Bench Press
WU to 275 x 2
235 x 5 x 6r
 
Reverse Avr Band - 2s pauses 
235 x 9
245 x 6
255 x 5
 
DB Rows during warmups 120e x 7 x 3r, 15
 
Pullaparts during worksets MM x 25/20/20
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February 3, 2017

 
Afternoon 
 
Week 3 pulls. Since going over to this program I think I'm going to see how much of it I can run with my axle. Did just a little DO for fun. Pretty easy yet at it's a 16 week run. 
 
Axle Deadlift 
DO to 335
AG to 433 x 5 x 1r
DO 303 x 2 x 3r
 
Neutral Grip Chins 8 x 5r
 
Farmers Holds
280/380 x 45s
460 x 30s
 
Go cook supper. 
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My hamstrings are hit hard with back sqauats. I do bend forward quite a bit. 

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February 6, 2017

 
Afternoon 
 
Week 4 press. Got the ball rolling today for another grip comp in April up here. Hopefully sanctioning goes through soon and everyone gets training in earnest now the events are posted. 
 
Seated 90' Shoulder Press
WU to 155 x 5 x 4r
 
DB Rows between sets 100e x 10 x 3r
 
Band Y Pulls between worksets M x 5 x 20r
 
DB Upright Rows 30e x 3 x 15r
 
Band Pressdowns Avr x 30/25/25/25
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February 7, 2017

 
Afternoon 
 
Week 4 squat. 
 
SS
Front Squat WU to 135/185/205/225/245/255 x 2r
V Grip Chins BW x 10 x 5r
 
SS
Squat WU to 340 x 5 x 3r
1.5" Block Set Grippers 4 x 1r, R 3 x 2r, L 3 x 3r
 
SS
Seated Band Leg Curl Avr x 3 x 20r
Hanging Leg Raise x 3 x 10r
Weighted Strap Hold x 13s/13s, 13s/8s
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February 8, 2017

 
Afternoon 
 
Week 1 of getting back gripping. Euro felt like hell. Maybe because of the dryness, grippers yesterday, lats are tired, etc. Who knows but I cut them and moved on. 
 
Euro Wrist Curls 4 x 5r
 
Euro Picks up to a triple
 
Adjustable Thick Bar 3 x 8r
 
Gold Brick 3 x 10r
 
1/2 Penny 2 x 8r
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February 9, 2017

 
Before Supper
 
Week 4 bench. Left the rows out today as I'll do a bunch of back bodybuilding stuff tomorrow as it's a no-pull day. 
 
Bench Press WU to 250 x 5 x 5r
 
Pullaparts between sets MM x 5 x 20r
 
Pin 11 Presses 275 x 4 x 2r - definitely my "dead zone"
 
Push-ups w/MM x 12/10/10/10/10
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February 10, 2017

 
Before Supper
 
Pull Deload day. 
 
Neutral Grip Chins 5 x 6r, 4 x 5r
 
DB Row 120e x 3 x 10r
 
Band March 2 x Str x 2 x 60s
 
GHR Crunch +25 x 4 x 8r
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February 11, 2017
Afternoon 

SS
1.5" Blockset GHP5 x 5 x 2/1r
Euro Wrist Curl 60 x 5 x 8r

Euro Picks
WU to 160 x 3/3/3/5 to 130 x 10

SS
Euro Round the World x 1/2
DB Reverse Wrist Curl 25e x 2 x 8r

 

plsnk x 120s

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Solid Grip and Gym work man, about feeling it in the hammies during a squat I've only had hamstring injuries happen while back squatting... so could be the eccentric portion really gets em!

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19 minutes ago, MattM said:

Solid Grip and Gym work man, about feeling it in the hammies during a squat I've only had hamstring injuries happen while back squatting... so could be the eccentric portion really gets em!

Maybe. I was just thinking about the flood of recent stuff saying squats were all quad except for the lockout and the posterior stuff was all towards geared guys. For me I always feel squatting the most in my hamstrings and glutes and the best assistance for me has always been posterior stuff.

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February 13, 2017

 
Afternoon 
 
Week 5 deload. 
 
GS
Seated BB Press 90' WU to 115 x 5 x 10r
DB Row 70e x 8 x 3r
Plank BW x 5 x 60s
 
Band Y's between worksets m x 5 x 20r
 
GS
DB Upright Row 30e x 3 x 10r
DB Rows 3 sets 
Pressdowns LT x 3 x 20r
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February 14, 2017

 
Afternoon 
 
Week 5 squatting. 
 
SS
Front Squat 135/185/205/225/245/255/265 x 2r
V Handle Chins x 7 x 6r, 3 x 5r
 
SS
Squat 270 x 5 x 10r
R 1.5" Blockset/L MMS Grippers x 5 x 1r
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February 15, 2017

 
Afternoon 
 
Grip Topz day. 
 
Adj Thick Bar 3 x 8r
 
Gold Brick 3 x 10r
 
1/2 Penny 2 x 8r, Holds 4 x 1r
 
Euro Round the World x 2r
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February 16, 2017

 
Before Supper 
 
Week 5 bench. Finishing out the deloading. 230# today. Can't wait to stop training in a deficit. 
 
SS
Bench Press WU to 195 x 5 x 10r
Band Pullaparts MM x 5 x 30r
 
GS
Push-ups x 3 x 15r
Ring Row x 3 x 15r
Gripper 1.5" Work 5 x 2r
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February 17, 2017

 
Afternoon 
 
Week 5 deads. 
 
Deadlift WU to 405 x 5 x 5r
 
GHR Crunch during warmups BW x 5 x 10r
 
SS
Parallel Chins WU to 280 x 3, 260 x 3 x 3r
45' Hyper x 3 x 15r
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February 18, 2017

 
Afternoon 
 
Week 2 Euro. 
 
SS
1.5" Blockset Gripper 7 x 2r
Euro Wrist Curl 60 x 4 x 8r
 
Euro Picks 
WU to 165 x 3/3/3/5 to 135 x 10
 
EZ Reverse Wrist Curl 35 x 3 x 20r
 
Euro Round the World 60 x 3
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February 20, 2017

 
Noonish 
 
Week 6 press. 
 
Seated BB Press 90' WU to 145 x 5 x 7r
 
DB Rows between warmups 100e x 5 x 5r, 20r
 
GS during worksets
Plank 5 x 60s
Band Y's x M x 5 x 20r
 
SS
Upright DB Row 35e x 3 x 12r
Band Pressdowns Avr x 30/25/25/25
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February 21, 2017

 
Afternoon 
 
Week 6 squat. 
 
SS
Front Squat 135/185/225/235 x 2 - niggly back
V Grip Chins BW x 9 x 6r, 5r
 
SS
Squat 315 x 5 x 8r - 16" box to watch my back
1.5" Blockset Grippers 6 x 1r, 3 x 5r
 
Reverse Hyper w/Holds 90 x 3 x 10r - and last gripper sets
 
EZ Reverse Wrist Curl 35 x 3 x 20r
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February 22, 2017

 
Noonish
 
Week 3 Grip Topz 
 
Adj Thick Bar 171 x 3 x 8r
 
Gold Brick 45.8 x 3 x 10r
 
1/2 Penny R - 27.7 x 2 x 1r, 29.3 x hops
R/L Holds 24.1 x 10s/7s/6s
So close to a 30# milestone. Should've went to 28.something. 
 
Euro Round the World 80 x 1
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