Beeschnuts Strength Training Log
Join Date: Sep 2008
Posts: 3,105
A bit behind on logging
May 16:
SSB squat
RDL
lunges
GHR
may 18:
Bench up to 245x8
One arm db row up to 125x6
DB shoulder press up to 80s x6
Slow eccentric pull-ups
Elbows out tri ext
Hammer curls
May 20:
Sumo DL up to 515x2
Bulgarian split squat
Banded GHR
Goblet squat
May 22: DE upper
Speed bench w/ doubled over reds:
155x3x10
Facepulls/band pullaparts
Incline DB press
Cable row
Landmine push press
Pulldowns
Rope pressdowns
Incline curls
Overhead dual KB carry
Join Date: Sep 2008
Posts: 3,105
May 24: DE lower
Speed box squat
Speed DL
Kb swings
Sled work
Short on time so had to rush this one
Join Date: Sep 2008
Posts: 3,105
May 26: ME upper
Floor press:
235x5
255x5
275x5
225x10
Band resisted chin-ups
Incline db press
Chest supported row
HS Chest press
Lat pulldown
Preacher curl
TRX tri ext
Lateral raise
Join Date: Sep 2008
Posts: 3,105
May27: core/mobility work
May 29: sprint intervals
May 30: ME lower
18 inch box squat against purple bands:
365x2
405x2
435x2
BB RDL:
315x5
365x5
405x5 ties PR
Spanish goblet squat
Banded GHR
Join Date: Sep 2008
Posts: 3,105
May 31:
Took a break from ME and DE training and did some RE training. Everything was on lighter side and 10-15 reps
Facepulls
Low incline db press
Cable row
Plate loaded shoulder press
Lat pulldown
Preacher curls
Db tri rollbacks
Join Date: Sep 2008
Posts: 3,105
June 1: RE method
Goblet squat
SL RDL
walking lunges
Banded back ext
Leg ext
Leg curl
Sled push
Join Date: Sep 2008
Posts: 3,105
June 3: RE method
Weighted push-ups: +45x15x3
TRX row: 3x15
DB floor press: up to 100s x10
Alternating one arm KB row: 77x10x3
Banded Cuban press: 3x10
Chin-ups: 3x10
Rope pressdowns
Curls
Tweaked my lower back when getting up from the DB floor press. I like this exercise but it’s a bit awkward to setup with heavier DBs. Lower back is still hurting today so might not be lifting legs for a bit.
Join Date: Sep 2008
Posts: 3,105
June 5: 20 min run
June 6: DE upper
Speed bench w/doubled over reds:
155x3x10
Facepulls/band pullaparts
HS chest press
HS chest supported row
Landmine push press
Pull-ups
Hammer curls
Rope pressdowns
Join Date: Sep 2008
Posts: 3,105
June 8: ME upper
Facepulls/band pullaparts
Pin press:
275x3
295x2
315x1
Bent over landmine row
Incline db press
Chest supported row
Overhead dual KB carry
Lat pulldown
TRX tri ext
TRX curl
Trap bar carry
Join Date: Sep 2008
Posts: 3,105
June 9: DE lower
SSB speed box squats w/ purple bands:
225x2x9
Speed trap bar DL w/ purple bands:
315x1x8
Banded GHR
banded KB swing
Assault bike
Join Date: Sep 2008
Posts: 3,105
June 10: HIIT
Ski erg
Assault bike
Battle ropes
Banded kb swings
Trap bar carry
June 11: 20 min run
Join Date: Sep 2008
Posts: 3,105
June 12: DE upper
Speed bench with doubled over reds:
165x3x10
Facepulls/band pullaparts
Landmine push press
Weighted chin-ups
Db tri rollbacks
Curls
Chest flies
Join Date: Sep 2008
Posts: 3,105
June 13: ME lower
Conv DL off 2 inch blocks:
405x3
455x3
495x3
SSB squat
SSB split squat
Banded GHR
Join Date: Sep 2008
Posts: 3,105
June 15: ME upper
Have a bit of shoulder impingement in my right shoulder that I’ve been training through but might need to take some time off from pressing.
OHP off pins, full depth:
155x3
165x3
175x3
185x2
Pull-ups
Db chest press
Cable row
Dead stop skullcrushers
Incline db curls
Ski erg
Join Date: Sep 2008
Posts: 3,105
June 17: DE lower
Speed box squats w/purple bands:
265x2x8
Speed conv DL w/ red bands:
315x1x8
SSB hand supported split squat
Kb swings
June 18: DE upper
Shoulder was ok after extensive warmup and slowing the eccentric on bench;
Speed bench w/ doubled over red bands:
175x3x10
Explosive Pendlay rows
Landmine push jerk
Pull-ups
Weighted push-ups
Seal row
TRX tri ext
TRX curl
Join Date: Sep 2008
Posts: 3,105
June 20: ME lower
Pin squat, full depth:
405x1
430x1
455x1 PR +10
RDL: 365x5x3
Banded GHR
Spanish goblet squat->Spanish squat->banded TKE drop set
Join Date: Sep 2008
Posts: 3,105
June 21: 20 min run
June 22: ME upper
Pin press, inch off the chest:
255x3
275x3
295x2
Failed the 3rd at 295, think it would be there but slept terrible the last two nights with a sick toddler. I wanted to do these higher than an inch off my chest but couldn’t in the rack I was using and didn’t have my bench block. Did an extensive warmup which seemed to help with my shoulder impingement
Weighted chin-ups:
+35x3
+45x3
+60x3
Incline db press
One arm db row
Weighted push-ups
Seal row
Cable pressdowns
Cable curl
Join Date: Sep 2008
Posts: 3,105
June 23: DE lower
SSB speed box squat (purple bands):
285x2x9
sumo speed DL (red bands):
Singles up to 365
SSB reverse lunge
Banded hyperextensions
Kb swings
Join Date: Sep 2008
Posts: 3,105
June 24: sprint intervals
June 26: upper
Taking a break from conjugate training for a while and just going to do my own U/L split. Still training around my shoulder impingement.
3-1-0 tempo bench
BB bent over row
Db floor press
Pulldowns
Cable chest press
Cable row
Preacher curl
Tate press
Join Date: Sep 2008
Posts: 3,105
June 27: lower
Trap bar DL: up to 495x8
SL Hatfield squat: up to 205x5
SL DB RDL: 80x10x3
GHR back extensions
Join Date: Sep 2008
Posts: 3,105
June 29: upper
Unilateral db chest press
Cable row
Weighted push-ups
TRX row
Half kneeling landmine press
Lat pulldown
Hammer curls
Skullcrushers
Farmers carry
Join Date: Sep 2008
Posts: 3,105
June 30: lower
Squat: up to 365x5
RDL
Bulgarian split squat
GHR
leg ext
Leg curl
Was pretty tired today, didn’t do anything too hard
Join Date: Sep 2008
Posts: 3,105
Missed logging a couple workouts, but this is the last two:
July 6: lower
Conventional DL:
495x1
405x10
SSB reverse lunge
Spanish goblet squat
Banded GHR
July 9: upper
2 board press:
255x5
265x5
275x5
Bent over landmine row
Weighted push-ups
Seal row
Db floor press
Pull-ups
Curls
Have been doing some rehab exercises for my shoulder impingement that seem to be working. Didn’t feel anything on the board presses or other presses today.
Join Date: Sep 2008
Posts: 3,105
July 11: circuit
Ski erg
Assault bike
Kb swings
Loaded carry
Sled push
July 12:
Pin squat a little above parallel:
405x3
425x3
445x3
RDL:
335x6x3
Step up into reverse lunge
Banded back ext
July 13:
Football bar bench:
225x5
245x5
255x5
One arm db row
Unilateral low incline press
Inverted row
Db floor press
Pull-ups
TRX curl
TRX tri ext
Farmers carry
Join Date: Sep 2008
Posts: 3,105
July 15: lower
Sumo DL:
505x1
530x1
555x1
Most I’ve pulled from the floor in a while. Didn’t have a plan for today and was kinda dragging at first so just started pulling heavy singles and everything was moving great. Even 555 wasn’t very grindy and there was a bit in the tank
Walking db lunges
Banded GHR
Sled push
