Shoggoth Basement
Monday, November 4, 2024
Saturday, November 2, 2024
Wednesday, October 30, 2024
W1 Squat
October 30, 2024
Week 1. Back to the SSB. Too old to be getting stretched out for a straight bar. Also I've been just using high test coffee and a couple scoops of L-citrulline for a pre workout over the past few weeks and am liking it. Once I get my form dialed in with the JM's I'll be able to up the weight significantly I think. Throwing the dead hangs in again to try and loosen my shoulders up.
SSB Box Squat 146k x 3 x 10r
Hip Belt Squat 190 x 3 x 8r
RDL 245 x 2 x 12r
JM Press 60k x 3 x 10r
GHR DB Curl 35e x 3 x 10r - starting light until my tendons get used to the stretch. I stopped coming up so much after this first set as well to keep the tension on.
Dead Hang 257# x 3 x 0:45
Monday, October 28, 2024
W2D2 Press
October 28, 2024
Week 2, day 2. First time trying the flexion rows. Andrew says do em so I will. I'll creep it up over the weeks but it does feel good. I see what he says too about getting past the toes. Need to jig something to get more stretch yet. Side note; I think operation grow a back is working.
AD Speed Press 61.5k x 10 x 3r - felt good after the 6th set
Dip 256 x 12, +45(301) x 6/5/5
Dip 256 x 12, +45(301) x 6/5/5
OH Cable Extensions 25e x 2 x 12r
Cable Flexion Row 210 x 5, 3 x 8r
CG Pulldown 90k x 4 x 6r - repeat
EZ Upright Cable Row 70 x 3 x 10r
Cable Flexion Row 210 x 5, 3 x 8r
CG Pulldown 90k x 4 x 6r - repeat
EZ Upright Cable Row 70 x 3 x 10r
Friday, October 25, 2024
W1 Dead’s
October 25, 2024
Week 1. Visitors during the dead's so it took a bit too long tonight. That's life. Going to go see how everyone makes out at the King Kong grip comp tomorrow.
Deadlift 450 x 8 x 3r
BB Row 245 x 2 x 10r - futzed with a couple of styles. Need to drop the weight and get stricter.
JM Press 50k x 2 x 10r, 55k x 10r, 60k x 10r - hoping I get a spike of newbie gains with this. Started feeling the groove at the 60k set. Probably felt the easiest.
Superset
DB Rolling Skullcrushers 50e x 3 x 8r - cleaner after the first set
Wednesday, October 23, 2024
W2D1 Press
October 23, 2024
Week 2, day 1. I'll add some legs on Friday's deadlifting session as I was having a lot of trouble with motivation the past couple of days. Worked up to ~400 during my squat warmups yesterday and I just felt bleh. Also thinking about adding in JM's on one of my lower days.
AD Press 73.5k x 5 x 5r
CG Barbell Bench 110.5k x 3 x 6r
WG Flat Handle Pulldowns 77.5k x 4 x 10r
GSR40 Row (feet back) 200 x 3 x 12r
EZ Cable Upright Row 60 x 3 x 12r
Saturday, October 19, 2024
W1D2 Press
October 19, 2024
Week 1, day 2. Triceps and back are still feeling my last session. Need to start doing a primer set and using my box again.
Really enjoying giving my back a pump on every workout. Should make some big differences down the road.
AD Press 92k x 10 x 1r
DB Bench 110e x 3 x 7r - 1st and 3rd recorded
Meadows Row 110e x 3 x 8r
CG Pulldown 85k x 3 x 10r
EZ Upright Cable Row 55r x 3 x 12r
DB Bench 110e x 3 x 7r - 1st and 3rd recorded
Meadows Row 110e x 3 x 8r
CG Pulldown 85k x 3 x 10r
EZ Upright Cable Row 55r x 3 x 12r
Thursday, October 17, 2024
W8 Dead’s
October 17, 2024
Week 8. Tried last night but couldn't get past the warm ups. Got my jabs the day before so I've got a bit of residual funk.
First "lighter" deadlift cycle done. Onwards and upwards. Minor tweak to my stance; backed up about 1.5-2".
Deadlift 415 x 6 x 5r
One Arm High Cable Row 85e x 2 x 8r, 80e x 8r - felt really heavy today
DB Rolling Skullcrushers 45e x 3 x 10r
DB Rolling Skullcrushers 45e x 3 x 10r
DB Hammer Curl 45e x 3 x 8r
Monday, October 14, 2024
W1D1 Press
October 14, 2024
Week 1, day 1. Start of another press block. Smidged up my training 1RM another 2.5kg which is still 5kg behind my press last week. One thing that's taken years to figure out is I don't need to play so near my true max to push progress. Especially after 50 haha!
AD Press 71.5k x 5 x 5r
CG Barbell Bench 110.5k x 6/6/4
WG Flat Handle Pulldowns 77.5k x 4 x 10r - repeat
GSR40 Row (feet back-way harder) 200 x 3 x 10r
EZ Cable Upright Row 50 x 3 x 12r - these feel pretty good
WG Flat Handle Pulldowns 77.5k x 4 x 10r - repeat
GSR40 Row (feet back-way harder) 200 x 3 x 10r
EZ Cable Upright Row 50 x 3 x 12r - these feel pretty good
Saturday, October 12, 2024
W5 Squat
October 12, 2024
Week 5. Getting distracted with the streamed Canadian strongman content this weekend. Just used the power bar since it was already in the rack. Took a bit to stretch out enough to get the bar right on my back with my index fingers being on the rings. My elbows are hating me.
Plus side is that I timed my slow bbq ribs to be done at the end of this session.
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