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Shoggoth

The Shoggoth Basement

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Shoggoth

July 23, 2018

 
Before Supper 
 
Week 2. I’ll slow cook some Hepburn squatting too. 
 
Squat WU to 180k x 7 x 2, 3r
144k x 6/6/7
 
Inch Trainer Rows between Squat sets
92.5 x 6 x 5r
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Shoggoth

July 24, 2018

 
Before Supper 
 
Week 2. More RBBP
 
Bench Press WU to 120k x 6 x 4r
Angle Chins -LT Band x 5 x 5r
Pullaparts x 5 x 26r
 
CG Bench 90k x 3 x 6r
DB Laterals 35e x 3 x 6r
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Shoggoth

July 26, 2018

 
Before Supper 
 
Week 2
 
Speed Deads wu to 335 +75# chain x 3 x 2r
Inch Trainer DB Row 92.5 x 3 x 8r
 
RDL 75k x 3 x12r
 
Step-ups 48k x 6/6/7
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Shoggoth

July 27, 2018

 
Before Supper 
 
Week 2. More fat. More strict. 
 
Strict Press wu to 
190 x 7 x 2, 3r
135 x 6/6/7
 
Neutral Grip Pull-ups 7 x 2, 3r
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Shoggoth

July 30, 2018

 
Before Supper 
 
Week 3
 
Squat
WU to 180k x 6 x 2r, 2 x 3r
144k x 6/7/7
 
Inch Trainer Row 92.5 x 6 x 6r
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Shoggoth

July 31, 2018

 
After supper
 
Week 3. I hate lifting after supper. Bloated and lazy. 
 
Bench Press wu to 122.5k x 5 x 3r
Pullaparts x 5 x 27r
 
CG Bench 90k x 6/6/7
DB Laterals 35e x 6/6/7
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Shoggoth

August 2, 2018

 
Week 3
 
Noon
Speed Deads w/75# chain 
WU to 385(460) x 3 x 2r
Inch DB Trainer Rows 92.5 x 8/8/9
 
After Work
RDL 75k x 3 x 15r
 
Step-ups 48k x 6/7/7
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Shoggoth

August 3, 2018

 
Noon
 
Week 3
 
Strict Press - on every 120s
wu to 190 x 6 x 2r, 2 x 3r
135 x 6/7/7
 
I’ll do my chin-ups after work
 
Neutral Grip Chin 
BW x 6 x 2r, 2 x 3r
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Shoggoth

August 5, 2018

 
Before Supper 
 
Week 4. Decided to bump this week up by a day. Busy around next weekend for the sleep study. Also been reading some of Jack Reape’s stuff and I think when I’m done my current cycle of bench id like to do a full cycle of RBBP but based off of my slingshot numbers and wear it for all of the main bench work. Should be an interesting experiment. 
 
Sweaty 
 
Squat wu to 180k x 5 x 2r, 3 x 3r
144k x 7/7/7
 
Inch Trainer DB Rows 97.5 x 5 x 4r
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Shoggoth

August 6, 2018

Before Supper 
 
Week 4
 
Bench Press wu to 119k x 4 x 5r - long pauses on the last reps
Stiff-arm Pulldowns 50 x 4 x 15r - kept the shoulders retracted and nice and slow
Y-Band Pulls x 3 x 20r
 
CG Bench 90k x 6/7/7
Lateral 35e x 6/7/7
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Shoggoth
August 9, 2018
 
Before Supper
 
34’C..... Hotter tomorrow 
Week 4
 
Deadlift - Straight Weight
WU to 365/405/455/495/515 x 1
525 x 2 - happy with this. Probably could’ve gotten a 3rd. Means I’m in the right training range at least. 
 
Pulls above knees - 21” - bad height for me
515/545/565/585 x 1
 
Good enough
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EricMilfeld

Nice pullin’!

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Shoggoth
12 minutes ago, EricMilfeld said:

Nice pullin’!

Thanks dude. Happy since I’ve only been doing it again for the past month. 

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EricMilfeld

Wow. That’s really jumping right back into it!

 

i guess sometimes less is more with deadlifts. 

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Shoggoth
1 hour ago, EricMilfeld said:

Wow. That’s really jumping right back into it!

 

i guess sometimes less is more with deadlifts. 

Using one of Andy Bolton’s routines with added step-ups and high rep RDL’s. 

https://www.berserkbarbell.com/news-articles/andy-boltons-latest-deadlift-routine.html

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Shoggoth

August 10, 2018

 
Before Supper 
 
Week 4. Let out too much air before the last rep but the weights light enough I can push it though. 
 
Strict Press
wu to 190 x 5 x 2r, 3 x 3r
135 x 3 x 7r
 
Too damned hot
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MattM

I hate when that happens!  Its not an easy press when that air is gone

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Shoggoth
1 hour ago, MattM said:

I hate when that happens!  Its not an easy press when that air is gone

It was a tough session. Really hot plus the air quality is really bad from all of the smoke blowing over from the forest fires. 

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Shoggoth

August 12, 2018

 
After 8:00pm. Too damn late
 
Week 5. Really tired. Thinking more about changing to a lower stress job. 
 
Bow Bar Squat WU to 180k x 4 x 2r, 4 x 3r
 
Inch Trainer DB Row 97.5 x 2 x 4r - no zazz 
 
Back to playing with the grandgoober. 
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Shoggoth

August 13, 2018

 
Before Supper 
 
Week 5
 
Bench Press wu to 122.5k x 4 x 4r
 
Y Pulls x 3 x 20r
CG Bench 90k x 3 x 7r
Laterals 35e x 3 x 7r
 
Between Bench Sets
Inch DB Trainer Rows 97.5 x 3 x 2/3/4r - (27)
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Shoggoth

August 15, 2018

 
Before Supper
 
Week 5. Start of another 4 week speed pull cycle. 
 
Deadlift w/chains (75#)
WU to 335(410) x 3 x 2r
 
RDL 75k x 3 x 18r
 
Step-ups 48k x 3 x 7r
 
Inch Trainer Rows between Sets 97.5 x 5 x 1/2/3r
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Shoggoth

August 16, 2018

 
Before Supper 
 
Week 5
 
Strict Press every 120s
wu to 190 x 4 x 2r, 4 x 3r
135 x 7/7/8
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