Beeschnuts Strength Training Log - Page 10

jan 12: DE upper

speed bench: 145 + purple bands
9 triples

low incline DB bench:
60x20x3

chest supported incline DB row:
55x10
65x12
65x10x2

cable row:
160x10
200x10
200x8

KB skullcrushers:
35x10x3

preacher curl, pressdowns

Quote

01-15-2018 , 04:59 PM

#227

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Basketball over the weekend

Jan 15: ME lower

Box squats:
135x10
225x5
275x4
315x3
345x2
365x2
385x2
405x2

RDL:
135x8
225x8
275x8x2

BB walking lunge:
90x10x3

Weighted BB back extensions:
95x12x3

Quote

01-16-2018 , 10:05 AM

#228

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Jan 17- ME upper

Standing shoulder press:
Warmups
155x1
165x1
180x1 PR +5
185xf

180 was very hard but not as much a grind as 175 was a while back, so gave 185 a try but not quite there yet.

DB row:
100x10x3

DB press:
100x10
100x8
80x10

Nice to get the 100s for 10 after heavy shoulder press

Pull-ups:
3x10 various grips: wide, neutral, chin

Standing neutral grip tri extension:
85x10x2
90x8

Hammer curl:
40x10
45x10
45x8

Elbows out DB tri extension:
30x12x3

Quote

01-18-2018 , 09:27 AM

#229

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Jan 18: DE full body

Combined upper and lower DE since I will be traveling Friday-Sunday.

Speed DL (conventional):
10 singles up to 275 with red minis

Speed box squats:
9 doubles with 225 and purple bands

Banded GHR:
3x12

Speed bench:
9 triples with 145 and purple bands

Incline DB:
60x20, 18

Cable row:
160x10
200x10x2

DB tricep rollbacks
30x10x3

All the upper stuff felt slow/heavier than normal on shorter rest.

Quote

01-22-2018 , 10:32 AM

#230

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

jan 22: ME lower

deficit sumo DL:

225x5
275x5
315x3
365x2
405x1
435x1
465x1 PR +10
475X1 PR +20

leg press:
4px10
5px10
6px10
7px8 into drop set

reverse hyper:
+25x12x3

hanging leg raise:
3x15

ab wheel:
2x12

Quote

01-23-2018 , 09:53 AM

#231

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Jan 23: ME upper

dead bench (pin press from chest level):
135x8
185x5
205x3
225x2
245x1
265x1
280xf
225x5

280 woulda been a 5lb pr but not quite there. Didn't feel very strong today, even the 245 and 265 singles moved slow. Its a pretty hard exercise.

seal row:
95x10
135x10
155x9
drop set: 155x8, 135x6, 115x6, 95x8

incline DB press:
80x10
90x10
90x8

HS row:
3p x 10 x 3

skullcrushers:
75x10
95x10
105x9

hammer curl:
30x10
40x10
45x10

preacher curl, pressdown

Quote

01-25-2018 , 09:00 AM

#232

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Jan 25: DE lower

speed DL

speed box squat

banded GHR

Quote

01-26-2018 , 10:57 AM

#233

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

jan 26: DE upper

speed bench

pendlay rows for speed:
135x5
155x5
185x5x3

incline DB press:
60x20, 18, 15

cable row:
180x10
200x10
220x8

JM press (used light weight, trying to use to the movement)
hammer curls
dirty 30s (lat pullover, skullcrusher, cgbp superset 10 each done on zero rest)

Quote

01-29-2018 , 02:39 PM

#234

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

basketball over the weekend

jan 29: ME lower

conventional DL off one inch blocks:
225x5
275x4
315x3
365x2
405x1
435x1
465x1 PR +10
475xf

pulled more sumo off a deficit than conventional off one inch blocks. oh well, still a 10 lb pr

front squat:
135x5
185x5
205x5
225x5x2

Nordic leg curl, band assisted:
3x10

weighted back extensions:
100x10x3

Quote

01-30-2018 , 11:58 AM

#235

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Jan 30: ME upper

Incline bench:
135x8
185x5
205x3
225x1
235x1
250x1 PR +5

DB row:
100x10x3

DB Bench:
100x9, 8, 8

Pull-ups:
3x8

HS shoulder press:
2p x 8x2
2p +10 x 6

Skullcrushers, hammercurls, pressdowns etc

Quote

02-01-2018 , 09:51 AM

#236

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Feb 1: DE lower

Speed DL

Speed box squat

Hang clean, power clean technique work

Banded GHR

Quote

02-04-2018 , 10:36 AM

#237

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Missed Friday's workout and took off Saturday bc was sick. Time for a break from the max effort and dynamic effort work anyway. Gonna go lighter and do some hypertrophy work for a couple weeks.

Feb 4: shoulders

OHP:
Warmups
135x10
135x10
135x8

HS shoulder press:
1p x 10
1.5 x10
2p x 10
2p x 10, drop set into 1p x 10

Lateral raises, face pulls, rear delt fly

Quote

02-05-2018 , 05:17 PM

#238

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Feb 5: legs

squat:
warmups
315x10
315x9
315x8

RDL:
135x10
225x10
275x8x2

leg press, GHR, curls, extensions

Quote

02-07-2018 , 09:12 AM

#239

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Feb 7: chest/tris

Some of the worst DOMS I've ever had in my quads from the high rep squats. Hurts to do just about anything. Kinda crappy chest workout, shoulders still a little sore from OHP and still have a cold.

Bench:
Wu
225x10
225x8
185x10

Close grip incline:
135x10x3
First time doing this

Machine chest press:
3x10

Cable fly:
3x12-15

Skullcrushers
3x10

Rope pressdown:
3x12

Quote

02-09-2018 , 08:22 AM

#240

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Feb 9: back

Prob gonna do hypertrophy work for another week and then start a Mike T program the following Monday. Prob start with the general intermediate program and then maybe RPElf later in the year. Decided to start practicing it today with deads

Conventional DL: x5 @9
225x5
275x5
315x5
365x5
385x5
405x5 @9

Pretty happy with this. New 405x5 was there sumo but wasn't sure about conventional

Bent over rows:
185x8x3

HS row:
3p x 10
4p x 10
4p x 8

Lat pulldown
160x10x3

Cable row:
180x8x3

Preacher curl, hammer curl

Quote

02-10-2018 , 09:01 AM

#241

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Feb 10: shoulders

DB shoulder press:
40x10
50x10
60x10
70x10
70x8

HS shoulder press:
1p x 8
1.5p x 8
2p x 8
2p +10 x8

Lateral raises, face pull, rear delt fly

Quote

02-12-2018 , 10:23 AM

#242

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Feb 12- legs

Squat:
Wu
325x8
325x8
325x6

Started to get a headache half way thru squats, took it easy the rest of the workout

RDL:
135x10
225x8x3

Leg extensions, curls

Quote

02-14-2018 , 08:41 AM

#243

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Feb 14: chest/tri

Incline BB:
135x10
185x8x3

DB chest press:
100x9
90x9
80x10
70x10

Pec fly:
3x10

Dip press, skullcrushers, pressdowns

Quote

02-15-2018 , 09:44 AM

#244

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

feb 15: back

rack pulls:
225x5
315x5
365x5
405x5
455x5

T bar row:
2p x 8
3p x 8
3.5p x 8
4p x 8
4.5p x 6
drop set: 4p x 6, 3p x 6, 2p x 10

meadows rows:
2p x 10 x 2
2p +10 x 10

cable row:
160x10
180x10x2

lat pulldown:
3x10

off for a few days, and will being a new program monday

Quote

02-15-2018 , 11:10 AM

#245

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

Mirin programming in february so far. BBing training done right. ExpectedV needs to take notes.

Quote

02-15-2018 , 04:30 PM

#246

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Quote:

Originally Posted by Evoken

Mirin programming in february so far. BBing training done right. ExpectedV needs to take notes.

Thanks man, that will be the last hypertrophy session for a bit. Traveling for a few days then will do some RPE style strength training. Would like to bench 300 and pull 500 before I cut. EV is one of the only people I know who can program an entire back workout and not have a single row somehow

Quote

02-15-2018 , 04:49 PM

#247

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,114

beesch,

I think his problem with rows is that he can't get the ROM to be FULL enough for his standards.

Quote

02-20-2018 , 02:13 PM

#248

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Didn't start new program Monday or today. Came back from our trip to Sweden with a cold which turned into a fever and headaches. Hopefully better in the next couple days and maybe will start RPE training next Monday.

Quote

02-21-2018 , 11:14 AM

#249

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

still have a cold but no more fever so did a light recovery workout today. just gonna try to get in a few workouts before Monday so i'm not going from 0-100 when I start the new program on Monday. did some OHP up to 135x5, db press, lateral raises and rear delt stuff. nothing worth logging and everything felt heavy since I'm still a little sick

Quote

02-24-2018 , 09:10 AM

#250

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

still sick and may postpone new program another week if not feeling better by Monday. Tried working out recently and it was awful. might have a sinus infection or something

Quote

Page 10 of 67

First

5 6 7 8 9 10 11 12 13 14 15 20 30 60

Last

Post Reply Subscribe

...

Page 10 of 67

First

5 6 7 8 9 10 11 12 13 14 15 20 30 60

Last