Shoggoth Basement

September 7, 2026

A2. Still oogy

AD Press 61k x 5/5/10

NG Chins 253 x 1/2/3/1/2/2

SSB Box Squat 148k x 5/5/10

September 2, 2026

B1 Greyskull. Same easy start stuff. Added rows.

Bench Press 90k x 5/5/10

BB Row 245 x 3 x 5r

Deadlift 385 x 10r

August 31, 2026

A1. Back at it. Haven’t lifted since August 5 before holidays. Got some illness during that time and I’m still snotty and hacking but I feel like I’m on my way out of it.

Figuring I’ll take it a bit slow to get back in the groove so I’m doing a Greyskull LP for a week or so. Very basic. Also holy crap! Doesn’t take much of a break for this to feel freaking heavy! Gas tank is definitely gone as well.

AD Press 60k x 5/5/10 - good enough

SSB Box Squat 146k x 5/5/10 - yep

I’ll see how the next few sessions feel before adding direct back, arms, etc. Just the base program for now.

August 5, 2026

Week 2 of some hack squat progression. I’ll continue with 6 x 5r for all weeks. I started with what’s ~65% of my training max. 4 weeks and going up 5% of my TM per session. This one’s ~70%.

Hack Squat 190 (plate) x 6 x 5r

Leg Curl Cable 50 x 3 x 8r - repeat

Leg Extension Cable 95 x 12/10/8 - repeat

Nautilus Curl 130 x 3 x 6r - cheaty start on that first rep on the first set. Cleaned up

Hammer Concentration Curl 30e x 8/7/7

https://www.instagram.com/p/Dbrhfr8mj6X/?igsh=ZGRzYzd4ZDc4Zmo2

August 5, 2026 Week 2 of some hack squat progression. I’ll continue with 6 x 5r for all weeks. I started with what’s ~65% of my training max. 4 weeks and going up 5% of my TM per session. This one’s ~70%. Hack Squat 190 (plate) x 6 x 5r Leg Curl Cable 50 x 3 x 8r - repeat Leg Extension Cable 95 x 12/10/8 - repeat Nautilus Curl 130 x 3 x 6r - cheaty start on that first rep on the first set. Cleaned up Hammer Concentration Curl 30e x 8/7/7

August 4, 2026

W2D1. Continuing to keep the pressing and assistance on the lighter side and really work stretch and form. Looking forward to my massage on Friday to smash the hell out of my chest and shoulders.

AD Press 68k x 5 x 5r

Seated DB Shoulder Press 45e x 3 x 8r

1 Hand DB Extension 30e x 8/8/R-8, L-5

1 Arm BB Row 70e x 3 x 8r

Meadows Row 85e x 8/6/5

Face Pulls 25/30/40 x 15r

https://www.instagram.com/p/Dbo9FmHmnk_/?igsh=MTQyeXVtZnU3bDN4Mg==

August 4, 2026 W2D1. Continuing to keep the pressing and assistance on the lighter side and really work stretch and form. Looking forward to my massage on Friday to smash the hell out of my chest and shoulders. AD Press 68k x 5 x 5r Seated DB Shoulder Press 45e x 3 x 8r 1 Hand DB Extension 30e x 8/8/R-8, L-5 1 Arm BB Row 70e x 3 x 8r Meadows Row 85e x 8/6/5 Face Pulls 25/30/40 x 15r

July 31, 2026

Week 7. Recorded the singles. Freaking hot, humid, and smoky today. Grumpy.

Paused Dead’s
415 x 4 x 2r
475/505/535 x 1r - had a snort before the last one

SLDL 385 x 8r

Leg Curl Cable 50 x 8/7/5

https://www.instagram.com/p/DbepncYmsxi/?igsh=MTRtMG5ma2c5OWpoeg==

July 31, 2026 Week 7. Recorded the singles. Freaking hot, humid, and smoky today. Grumpy. Paused Dead’s 415 x 4 x 2r 475/505/535 x 1r - had a snort before the last one SLDL 385 x 8r Leg Curl Cable 50 x 8/7/5

July 30, 2026

W1D2. Added some bench back in. Need a few sessions to get acclimated again. Bringing the bar down higher on my chest as well. We’ll see how the shoulder does. Hopefully staying pretty controlled and light will help stretch out and toughen the tight spots.

AD Press 85.5k x 10 x 1r

Pin Bench (chest) 100.5k x 3 x 5r (8-6r protocol next session onwards)

JM Press 75k x 8/6/5 - put my feet down after the 1st set

Low Cable Row 115k x 4 x 8r

https://www.instagram.com/p/DbcHzy5lOIm/?igsh=MTF1MmFodnF6MWlpYg==

July 30, 2026 W1D2. Added some bench back in. Need a few sessions to get acclimated again. Bringing the bar down higher on my chest as well. We’ll see how the shoulder does. Hopefully staying pretty controlled and light will help stretch out and toughen the tight spots. AD Press 85.5k x 10 x 1r Pin Bench (chest) 100.5k x 3 x 5r (8-6r protocol next session onwards) JM Press 75k x 8/6/5 - put my feet down after the 1st set Low Cable Row 115k x 4 x 8r

July 28, 2026

Week 1 of some hack squat progression. I’ll continue with 6 x 5r for all weeks. I’ll start with what’s ~65% of my training max. 4 weeks and going up 5% of my TM per session.

Hack Squat 180 (plate) x 6 x 5r

Leg Curl Cable 50 x 3 x 8r - repeat

Leg Extension Cable 95 x 12/8/6

https://www.instagram.com/p/DbW4QYUmrlg/?igsh=bW5peHI5cmRjbDc2

July 28, 2026 Week 1 of some hack squat progression. I’ll continue with 6 x 5r for all weeks. I’ll start with what’s ~65% of my training max. 4 weeks and going up 5% of my TM per session. Hack Squat 180 (plate) x 6 x 5r Leg Curl Cable 50 x 3 x 8r - repeat Leg Extension Cable 95 x 12/8/6

July 26, 2026

W1 Pinch

Saxon Dead’s 185 x 5 x 2r - stay

Saxon Holds 155 x 3 x 0:10 - increase

Nautilus Curl 130 x 10/7/6

Hammer Concentration Curl 30e x 10/8/6

Cyplenkov Wrist Curl 35e x 2 x 10r

https://www.instagram.com/p/DbRQSC7krcO/?igsh=MTA5a3pwOWJsanJ2OQ==

July 26, 2026 W1 Pinch Saxon Dead’s 185 x 5 x 2r - stay Saxon Holds 155 x 3 x 0:10 - increase Nautilus Curl 130 x 10/7/6 Hammer Concentration Curl 30e x 10/8/6 Cyplenkov Wrist Curl 35e x 2 x 10r

July 24, 2026

Week 1, day 1 press. Went to 95% for a training max to keep the work more manageable. Only managed a 100kg press. Probably a product of the day really but I don’t have a problem backing off at this stage of life haha!

Also I need to really work on opening up and getting a lot more mobility through my upper back and shoulders.

AD Press 66.5k x 5 x 5r

Seated DB Shoulder Press 40e x 3 x 8r - really focusing on stretching and getting everything back. Light weight but working in this plane is tough. Really feel it stretching my chest.

1 Hand DB Extension 25e x 3 x 10/9/8 - yep. These suck

Face Pulls 20 x 10/15/15 - after I recorded I focused on locking my back in through the reps.

https://www.instagram.com/p/DbOzxLAks6G/?igsh=MWVvOXptcm1rdmUwZA==

July 24, 2026 Week 1, day 1 press. Went to 95% for a training max to keep the work more manageable. Only managed a 100kg press. Probably a product of the day really but I don’t have a problem backing off at this stage of life haha! Also I need to really work on opening up and getting a lot more mobility through my upper back and shoulders. AD Press 66.5k x 5 x 5r Seated DB Shoulder Press 40e x 3 x 8r - really focusing on stretching and getting everything back. Light weight but working in this plane is tough. Really feel it stretching my chest. 1 Hand DB Extension 25e x 3 x 10/9/8 - yep. These suck Face Pulls 20 x 10/15/15 - after I recorded I focused on locking my back in through the reps.