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Shoggoth

The Shoggoth Basement

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Shoggoth
May 22, 2018
 
Afternoon 
 
Week 3. Banged my quad pretty good last week lowering the logbar. It’s giving me some issues. Had the goobers over yesterday as well this the training day had to move. 
 
Hang Clean WU to 175 x 3 x 5r
 
Squat WU to 142.5k x 3 x 10r
 
GHR (nope, quad) Hyper w/32k x 3 x 10r
 
Band Pullthroughs Avr x 3 x 10r
 
Band Leg Curl Avr x 3 x 10r
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Shoggoth

May 23, 2018

 
Supper time 
 
Week 3. Feeling oogy. Too damn hot. 
 
Bench Press long pauses WU to 120k x 5 x 3r
 
DB Skullcrushers 45e x 4 x 8r
DB Hammer Curls 45e x 4 x 8r
 
KB Row 106e x nah
 
Damn my inner quad is effed. Set a dumbbell on it and it almost drive me through the wall. Not sure exactly what I did but I’m thinking it was flexed and I slammed it with the log. Kinda like a Charley horse that won’t go away. Too fat to see bruising anyways. 
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Shoggoth

May 28, 2018

 
Afternoon 
 
Glad this is the last week of “higher” reps. Too much set math; 1-2-3-1-2-3-1-2-1-2, 10 done. Sweaty business too. 
 
Hang Clean WU to 180 x 3 x 5r
 
Squat WU to 145k x 3 x 10r
 
45’ Hyper 32k x 3 x 12r
 
Band Pullthrough Avr x 3 x 12r
 
Seated Leg Curl Avr x 3 x 12r
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Shoggoth

May 29, 2018

 
Before Supper 
 
Week 4
 
Bench Press WU to 117.5k x 4 x 5r
BB Row WU to 275 x 5 x 5r
 
DB Skullcrushers 45e x 3 x 10r
DB Seated Hammer Curls 45e x 3 x 10r
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Shoggoth

June 1, 2018

 
Before Supper 
 
Week 4 anterior. 
 
Hang Snatch (barbell front raise) WU to 135 x 3 x 3r
 
Front Squat WU to 205 x 3 x 10r
 
Step-ups 135 x 3 x 8r
 
Enough 
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Shoggoth

June 4, 2018

 
Before Supper 
 
Deload day. A quick go-to ladder. 
 
KB Clean/Squat Ladder - on the minute
2 x 24k x 5 x 1/2/3r (30r)
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Shoggoth

June 5, 2018

 
Before Supper 
 
Week 5
 
Bench Press WU to 121.5k x 4 x 4r
BB Row WU to 280 x 5 x 4r
Pullaparts between warm-ups x 4 x 30r
 
Dip (268.4) x 3 x 10r
Upright Row 125 x 3 x 8r
 
Band Pressdowns Avr x 3 x 25r
 

 

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Shoggoth
Posted (edited)

June 7, 2018

 
Noon
 
Deload - 11:15 of suck
 
KB Clean/Squat Ladder - EMOM
2x24k x 4 x 2/3/4 (36r)
Edited by Shoggoth
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Shoggoth
June 12, 2018
 
Before Supper 
 
Week 6. Off by a day and heading away for work for the rest of the week so I’m not sure if I’ll get a chance to hit the gym or how productive it’ll be. Tried the GHR again today and it’s still bothering that front bit on my left quad. 
 
Squat WU to 160k x 4 x 6r
 
Bench Press WU to 124k x 3 x 3r
BB Row 225 x 4 x 10r
45’ Hyper x 4 x 15r
 
Bench Press 105.5k x 2 x 8r

 

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Shoggoth
Posted (edited)

June 19, 2018

 
Before Supper 
 
Week 7. Picked up my CPAP to try out over the next 6-8 weeks. I’ve primarily got central sleep apnea which is non-obstructive so it hard to say if it’ll do anything. 
 
Hang Clean WU to 185 x 3 x 4r Hook gripped them all. Rotating the thumb pad in more so I can grab my ring finger as well. Feels weird but is secure. 
 
Squat WU to 165k x 4 x 6r
 
45’ Hyper # x 3 x 8r
 
RDL 185 x 3 x 8r
 
Seated Band Leg Curl Avr+Lt x 3 x 6r
Edited by Shoggoth
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Shoggoth

June 20, 2018

 
Before Supper
 
Week 7. Miserable nights sleep last night. Grandgoober stayed over and was up lots and it was also my first night with the CPAP. I was fully awake at least 8 or so times last night. Very strange not being able to open my mouth. Anyways, just a truncated session. Very tired and hot. 
 
BB Row 185 x 5 x 15r
 
Bench Press WU to 120k x 3 x 5r
 
DB Bench 80e x 3 x 12r

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Shoggoth
June 26, 2018
 
 
Noon
Week 8. Competed at the Red Deer Highland Games on Saturday and placed 3rd masters. Everyone’s numbers were way down due to the “Scottish weather”. 
 
Squat WU to
170k x 2 x 5r
180k x 2 x 3r
 
RDL 255 x 3 x 5r
 
45’ Hyper w/MM x 3 x 8r
 
Single Leg Seated Leg Curl w/LT x 3 x 6r
 
I plan on doing a bunch of one-armed dumbbell snatch triples with 100# while I grill steaks for supper. 
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Shoggoth

Did the dumbbell snatches. 100# each arm, EMOM, 12 x 1r. First couple of reps I could feel my right elbow being tweaky from that bad caber drop.

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EricMilfeld
15 hours ago, Shoggoth said:
June 26, 2018
 
 
Noon
Week 8. Competed at the Red Deer Highland Games on Saturday and placed 3rd masters. Everyone’s numbers were way down due to the “Scottish weather”. 
 
Squat WU to
170k x 2 x 5r
180k x 2 x 3r
 
RDL 255 x 3 x 5r
 
45’ Hyper w/MM x 3 x 8r
 
Single Leg Seated Leg Curl w/LT x 3 x 6r
 
I plan on doing a bunch of one-armed dumbbell snatch triples with 100# while I grill steaks for supper. 

Congratulations, Jason!

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Shoggoth

June 27, 2018

 
Week 8
 
Noon
Bench Press WU to 124k x 4/3/3/3 
BB Row 190 x 5 x 15r
 
DB Bench 80e x 8/6 - moving too fast and not recovering. 
 
I’ll get a second session in before supper to hit the db press again as well as some shoulders and triceps. 
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Shoggoth

June 29, 2018

 
Before Supper 
 
Week 8
 
Front Squat
115k x 2 x 5r
120k x 5 x 3r
 
Backwards Sled Drag
200 loaded x pull/push x 10yds x a few. 
Need to drag out substantially more weight...
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Shoggoth

June 30, 2018

 
 
Week 8 Press
Lazy and didn’t feel like lugging a bunch of equipment around. 
 
Standing B.B. Press WU to
185 x 2 x 5r
195 x 5 x 3r
 
Klokov Press 135 x 3 x 3r - a few clicks and pops
 
BW Skullcrushers x 3 x 15r
 
 
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Shoggoth

July 2, 2018

 
Week 9
 
Squat WU to
172.5k x 2 x 5r
185k x 5 x 3r
 
45’ Hyper w/Lt x 3 x 8r
 
Seated Single Leg Curl Avr x 3 x 6r
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Shoggoth

July 3, 2018

 
Week 9
Noon
 
Bench Press WU to
130k x 5 x 2r
110k x 5/5/3-2 - looking back through journals from 2014 want to make me cry 
 
Before Supper
T-Bar Row 75k x 3 x 12r
EZ Skullcrusher 40k x 3 x 12r
 
Lateral 25e x 3 x 12r

 

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Shoggoth

July 7, 2018

 
Before Supper 
 
Week 9. Still feeling pretty lazy. Next week is a deload so I need to get stuff done so there isn’t a huge gap in effort. Thinking about using my tire sled with the 100# plates for the rear drags on concrete as it bites better and I need to pack around less plate. 
 
Front Squat WU to
117.5k x 2 x 5r
122.5k x 5 x 3r
 
Beat my hands up with some reverse bending. 3, 6” x 1/4” gr8’s, and one wobble on a Ironmind red nail. 
 
Backwards Tire Drag - set it up but it’s getting late. Made some sugar & borax poison for the ants and set it out. I’ll do some outside lifting and drag the sled tomorrow. I’ll also fill my new Ironmind sand bag for some more fun. 
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Shoggoth

July 9, 2018

 
Lunch hour
 
Week 9 pressing
 
Strict Shoulder Press WU to
187 x 2 x 5r
197 x 5 x 3r
 
Bradford Press 95 x 3 x 12r
 
BW Skullcrushers x 3 x 15r
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Shoggoth

July 11, 2018

 
Before Supper 
 
Week 10 deload. My quick 15 minute deload workout. Bought some forearm protectors and man they make a difference for a sporadic kettlebeller. 
 
KB Clean/Squat LC Ladder EMOM
2x24k x 5 x 1/2/3r

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Shoggoth
July 16, 2018
 
Before Supper 
 
Week 1. Also week 11 of the behemoth program. Since it’s going to a 3x3 this week I’m going to use it to kick off a Jake Sullivan run up. 
 
Freaking heat is throwing a helluva governor on my lifts. Everything felt heavy. Low back and obliques are feeling wonky as well so I cut early. 
 
Squat WU to 187.5k x 3 x 3r
 
 
Between Sets
 
2” Crusher Deads WU to 
54.3k x 3 x 10r
 
2” Crusher Standing Wrist Curls
24.3k x 3 x 20r
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Shoggoth
July 19, 2018
 
Before Supper 
 
Week 1. Going to try one of Andy Bolton’s speed based programs. I haven’t done any deadlifting in almost 3 months so I’ll just set my max at 550. 
 
Deadlift w/4 chains 75#
WU to 330(405) x 3 x 2r
 
RDL 75k x 3 x 15r
 
Step-ups 15.5” 48k x 3 x 6r
 
Wheel Plank x 10 - fairly easy. I’ll put on elbow sleeves and get 20. I hate getting dinged up. 

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