Shoggoth Basement

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Shoggoth Basement Basement and back yard lifting.

10/13/2026

October 13, 2026

Week 2. School kids got the gf sick before the holidays. Now I’m sick. Lots of sleeping and sweating.

Press 65k x 5 x 6r

DB Bench 82.5e x 8/8/6 - I think the sickness cost me reps

Pull-ups 252 x 7 x 1r - trying something different to progress these. Going to add a rep a session and see how it shakes out.

Uni OH Cable Extension 40 x 3 x 10r - gripping the ball. Tough today

10/10/2026

October 9, 2026

Week 2

PB Box Squat 161k x 5 x 5r

Leg Ext 90 x 12/10/7

Leg Curl 40 x 12/10/6

Nautilus Curl 110 x 3 x 8r

10/08/2026

October 7, 2026

Week 2. Thinking I’ll add 1 extra set to whatever back exercise I hit on Wednesdays. That’ll give me 10 working sets per week for the time being.

Bench Press 105.5k x 5 x 5r

Add SS 121/131k x 1

EZ Upright Cable Row 52.5 x 3 x 10r

BB Row 245 x 5/6/6/6

Tricep Cable Pressdowns 72.5 x 3 x 10r

10/06/2026

October 5, 2026

Week 1 GGW2. 3rd run through. Second run I missed the last few weeks. Repeat the week 2 numbers. Tough getting back into it.

Paused Dead’s 385 holds x 3r, 445 x 4 x 3r

SLDL 335 x 8r

Low Cable Row 95k x 3 x 10r

Alt DB Curl 30e x 3 x 10r

10/03/2026

October 2, 2026

Week 1

Press 65k x 5 x 5r

DB Bench 80e x 3 x 8r - felt good coming back to these

Pull-ups 253 x 1/2/3/1/1 - these felt very hard. Maybe a trifecta of fat, weak, and poor mobility

Uni OH Cable Extension 40 x 12/10/7 - gripping the ball

10/01/2026

September 30, 2026

Week 1. Want to be careful with the extensions and leg curls. Easy to push to failure and then not walk tomorrow. Especially since it’s been a couple of months so once I’ve done them.

PB Box Squat 151k x 5 x 5r

Leg Ext 90 x 12/10/6

Leg Curl 40 x 10/10/6

Nautilus Curl 110 x 4 x 5r

09/29/2026

September 28, 2026

Week 1. Holy crap this was a weak session. Need to get my nerves acclimated again. Ditillo 5 x 5-7r progression.

Bench Press 105k x 5 x 5r

Add SS 110.5/121k x 3r, 131k x 1

EZ Upright Cable Row 50 x 3 x 10r

BB Row 250 x 3 x 6r

Tricep Cable Pressdowns 70 x 3 x 10r

09/23/2026

September 22, 2026

Week 4, day 1. Ended up with some sickness that’s been going around from last Wednesday evening until it finally broke with a huge sweat Friday evening. Busy all weekend up until today so this is what it is.

Decided to get stretched out and squat with the power bar tonight. Took a bit to get under it. Ouch.

Bench Press 93k x 5/5/10

BB Row 250 x 5/5/8

PB Box Squat 154k x 5/5/10

09/17/2026

September 16, 2026

Week 3 Wednesday

AD Press 63k x 5/5/10

Angled Grip Pull-ups 255 x 1/2/3/1/2/3/1/2/2 - every 90 seconds

Deadlift 385 DO holds x 3, 395 x 10

09/15/2026

September 14, 2026

Week 3, day 1.

Bench Press 92k x 5/5/10

BB Row 247.5 x 5/5/8

SSB Box Squat 152k x 5/5/10

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Crossfield, AB

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