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The Shoggoth Basement

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EricMilfeld

Glad to hear it’s coming together for you!

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Shoggoth

January 17, 2018

 
Before Supper 
 
Block 2
 
Chins (266.6) x 12 x 3r
Bench Press WU to 117.5k x 5 x 5r
 
Reverse Hyper Row 90 x 5 x 12r
SS Bench 145k x 5 x 3r
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Shoggoth

January 19, 2018

 
Before Supper 
 
Week 8. 
 
Deadlift WU to 380 x 6 x 5r - up to the the first set at 380 DO then put straps on. 
 
TnG Deads 280 x 2 x 15r
 
Some curls
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Shoggoth
January 22, 2018
 
Before Supper
 
Week 1. Back at the start of another 8 week cycle. Nice and easy. 
 
In other news I also picked up a Concept 2 rower and did my first session with it yesterday; 2,000m in 10:27. Kept it easy as I wasn’t sure how it’d affect me. 
 
Front Squat WU to 120k x 5 x 2r
 
Squat 122.5k x 5 x 6r
 
GHR 3 x 5r
Standing Band Crunch 3 x 10r
 
C2 519m in 2:22
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EricMilfeld

The rower will definitely get you in shape. I do miss mine at times. 

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Shoggoth
15 minutes ago, EricMilfeld said:

The rower will definitely get you in shape. I do miss mine at times. 

Not sure yet how to properly program with it though. I'm thinking longer, moderate sessions on non-weight training days and one or more higher effort sets on barbell days.

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EricMilfeld
39 minutes ago, Shoggoth said:

Not sure yet how to properly program with it though. I'm thinking longer, moderate sessions on non-weight training days and one or more higher effort sets on barbell days.

There’s probably a dozen “right” ways to program it. Because I wanted minimal interference with my strength training, I’d do it immediately after my deadlift workout and then again right after squats. I figured this gave me maximum rest after cardio before I hit the weights again. It seemed to work well. I didn’t get carried away with it, though. Normally I’d do something like a fast 500, rest, then row medium pace for maybe ten or fifteen minutes. As always, I more or less let my mood and instinct dictate. 

 

 

 

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Shoggoth

January 23, 2018

 
Before Supper 
 
Block 1. 
 
Chins (266.0) x 12 x 3r - different grip each set
Bench Press WU to 100k x 12/10/10 - not feeling great. Time to change to 4 x 8r for the next session. 
 
Reverse Hyper Row 90 x 3 x 15r
Power Twister 60k x 3 x 5r - Tittay’s!!
 
C2 1,000m in 4:31.6 at 29SPM
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Shoggoth

January 24, 2018

 
Before Supper 
 
C2 3,713m in 20:05, 26/SPM
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Shoggoth
January 26, 2018
 
Before Supper 
 
Week 1... well actually this is also the last of this program for awhile. Going to put my training back in Phil’s hands again. Probably from now through the throwing season at least. 
 
No more thinking!!
 
Highlight of today was zero back niggles. Not a lot of work but very positive that I’m actually healing up. That and chasing the grand goober around the basement between sets. Man he’s a busy little fraggle. 
 
DO Deadlift WU to 405 x 7 x 2r, 6r
 
Good enough. Don’t need to push it and tweak my back again right away. 
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Shoggoth

January 30, 2018

 
Before Supper 
 
Day 1 of getting coached by Phil again. Happy to not be thinking and just get back to the doing again for awhile. 
 
Stopped sets when I started to feel the bar speed slow a bit. Aiming to stay as explosive as possible. 
 
Bench Press WU to 90k x 11/11/11/7-40r
 
Bent Rows 135 x 5 x 15r
 
Push-ups x 25/15/10 -50r
 
C2 x 1,000m/4:39/26SPM
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Shoggoth

January 30, 2018

 
Before Supper 
 
Week 1. More explosive reps. Using my Rogue bar as cleans are making their way in this month as well. 
 
Deficit Deads - 2 Mats - WU to 365 x 10 x 2r
 
BB Lunge 40k x 4 x 8r - man these sucked
 
DB Row 140e x 2 x 15r
 
Standing Band Crunches
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Shoggoth

January 31, 2018

 

Noticed that the calendar and clock were logging the incorrect numbers after the workout. Amended for the next ones. 

 

C2 2,000m/10:07

 

First splits were only around 24spm then the last two-three were 35-37spm. Average of 29. Next time I think I can easily keep it above 30 for the entire 2,000m.

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Shoggoth

February 1, 2018

 
Before Supper 
 
Week 1 press. I guess Spring Clench is 2 months out now. I’d better start training soon lol. 
 
Same training. Paused, explosive reps. Getting some really good back pumps too concentrating on full stretches and paused contractions.
 
Also had goober running around the basement shortly after I started. Needless to say this took way too long.  
 
45’ Bench WU to 80k x 5 x 6r
 
Chins (268.4) x 4/4/3/3/3/3 - 20r
 
KB Row 32k x 15/15/15/5 - 50r
 
Dip BW x 10/10/10
Holy crap! Haven’t done dips since last August and the groove is gone. 
 
BB Curl w/blaster (just bar) x 50r
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Shoggoth

February 3, 2018

 
Before Supper 
 
Week 1. Exhausted yesterday so I postponed until today. Today I ended up with the goober here all afternoon. Lifting while he’s screaming his guts out to come down here is tough....
 
Pause Squat WU to 142.5k x 10 x 2r
 
SLDL 135 x 3 x 10r
KB Side Bends 32k x 3 x 10r
 
Ring Row x 2 x 15r
 
Swing 24k x nope. Really agitated my low back. 

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Shoggoth

February 5, 2018

 
Noon
 
Week 2 bench. All paused and explosive. Sets terminated when speed started to slow. 
 
Bench Press WU to 92.5k x 11/11/10/8 - 40r
 
BB Row 165 x 3 x 15r - 45r
 
Push-ups - 50r
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Shoggoth

February 6, 2018

 
Before Supper 
 
Week 2. First time doing any kind of clean in ages. I’ve never really done many so there’s about 10 years of technique to catch up on. 
 
Spent too much time down here again. One of the smoke alarms is chirping. I’ve got the stinking batteries out of all of them now and still heard a chirp!
 
Hip/Muscle Cleans
95/115/135/155/175/185/195 x 2r
 
2 Mat Deficit Deads 375 x 7 x 3r, 4r - 25r
 
BB Lunge 40k x 4 x 8r - same weight as last week. Progression via better reps. Finding my left hamstring is lacking. Good chance it’s causing the issues with my left low back. 
 
DB Row 100e x 2 x 15r
 
Standing Band Crunch x 2 x 15r
Edited by Shoggoth
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Shoggoth
February 8, 2018
 
Before Supper 
 
Week 2
 
45’ Incline Bench WU to 82.5k x 5 x 6r
Chins (268.4) x 7 x 3r
 
Pullovers 60 x 2 x 15r
Dip x 3 x 7r - something cooked me prior
 
BB Curl w/Blaster x 50r
 
KB Euro Supinations between sets
Hubbing between sets
 
 

18B75D6E-C4C7-4283-9E5F-47EC78291DC3.MOV

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Shoggoth

February 10, 2018

 
Before Supper 
 
Week 2
 
Pause Squat WU to 145k x 7 x 3r
 
SLDL 135 x 3 x 10r
 
KB Side Bend 32k x 3 x 10r
Ring Row x 2 x 15r - one set upper back, one set lats 
 
Walking Lunge BW x 30r
 
Between Sets
20mm Blockset Grippers
WU to IM2.5 x 2 x 1r, IM2 x 3 x 5r
 
2-3/8” NN Deads WU to 255 x 1, 2
 
Gr8 reverse 1 hit 25’

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Shoggoth

February 12, 2018

 
Noon
 
Week 3
 
Paused Bench WU to 95k x 4 x 10r
 
BB Row WU to 205 x 4 x 10r, 5r
 
Push-ups BW x 50r
 
Euro 2HP between Sets
WU to 87.05k x 1 - bad math. Thought they were feeling heavyish. 
72.05k x 3 x 4r - 57.05k x 10r
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Shoggoth

February 13, 2018

 
Before Supper
 
Week 3
 
Hang Cleans from the top of knees
WU to 195 x 2r
 
Deadlift WU to 445 x 1
 
Deficit Deads 2 Mat to 385 x 10 x 2r
 
SLDL 185 x 1 x 20r
 
SSB Lunges 40k x 3 x 10r
45 Bumper Twists x 3 x 10r
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Shoggoth

February 15, 2018

 
Before Supper 
 
Week 3
 
Incline Press WU to 85k x 5 x 6r
Chins (270) x 7 x 3r
 
BB Row x 185/225/245/265/275 x 5r
Dip (270) x 3 x 12r
 
BB Curl w/blaster x 50r
 
Between Sets
Euro Round the World 
 
 

1E864074-8262-4B17-BD84-A35ACDE1AAE5.MOV

Edited by Shoggoth
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Shoggoth

February 17, 2018

 
Afternoon 
 
Week 3. 3 month and 10 month old grandkids here today. Busy-busy. 
 
Pause Squat WU to 147.5k x 7 x 3r
 
SLDL 135 x 3 x 10r
Side Bend 32k x 3 x 10r
Ring Row x 3 x 10r - upper back focus
 
Dbl KB Cleans - 20s on/20s rest 
2 x 24k x 8/8/8 - I thought I crapped enough squatting. Apparently not. 
 
Between Sets
20mm Gripper
 
Gr 8 6” x 1/4” reverse - 43’
 

76500051-2A09-42C2-B567-22576CD17143.MOV

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Shoggoth
February 19, 2018
 
Before Supper 
 
Week 4. Frigging sick. I think I caught something from the fraggles this weekend and the minimal sleep. Either that or I’m just getting old. 
 
Bench WU to 125k x 2r
 
CG Bench 102.5k x 10 x 3r
 
Push-ups x 20/15/5 - 40r
 
BB Row 185 x 15/15/10/10 - 50r
 
EZ Upright Row 65 x 2 x 20r - 40r
 
Rolling DB Extensions 30e x 3 x 20r
 
Between Sets:
Euro 2HP WU to 74.55k x 3 x 4r - 59.55 x 10r
 
MMS Gripper GHP5 x 5 x 5r
 
DB Wrist Curl 50e x 2 x 20r
 
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Shoggoth

Started to warm-up for deads. Too sick. Best to rest. 

 

Squat 102.5k x 3 x 5r

 

Deadlift to 405

 

Blerch

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