Beeschnuts Strength Training Log - Page 44

Feb 9: upper

facepulls, band pullaparts, I Y T raises

OHP off pins, neck level:
135x5
145x5
155x5
165x5

Chest supported db row:
67x10x3

Football bar wide grip bench:
205x8
225x8x2

Meadows row:
80x8
90x8
100x8
110x8

Narrow grip football bar
Banded pulldowns
Banded pressdowns
Banded preacher curl

Quote

02-10-2021 , 03:57 PM

#1079

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

Feb 10: lower

Conventional DL off one inch blocks:
405x3
455x3
475x3

Standing hip thrust:
405x8x3

Belt squat:
3p x10
3.5p x10
4p x10
4.5p x10

SSB split squat:
110x8
120x8
130x8

Quote

02-11-2021 , 03:50 PM

#1080

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

Feb 11:

Was gonna run but it was raining all day so did a conditioning circuit and core work

Conditioning circuit:
Jump rope
Mountain climbers
Rotational MB slams
Battle rope
Burpees

Each done for 30 sec with no rest in between, 5 rounds total

Core:
Bird dog
Banded crunches
Hanging leg raise
Banded dead bug
Palloff press

Quote

02-13-2021 , 04:50 PM

#1081

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

Feb 12: yoga

Feb 13: upper

Face pulls

Paused bench:
235x5
255x5
275x5

Bent over trap bar landmine row

Football bar floor press:
185x8
205x8
215x8
225x7 (was losing my grip towards the end of the set)

One arm banded rows

Unilateral landmine press
Weighted chin-ups (+25x6x3)

Arm/shoulder circuit:
Banded preacher curl
Banded pressdowns
Banded RDF
DB lateral raise

Quote

02-14-2021 , 04:26 PM

#1082

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

Feb 14: lower

SSB squat:
270x6
305x6
340x6

Trap bar RDL:
305x8
335x8
365x8

SSB reverse lunge
Banded leg curl rest pause
Banded leg ext rest pause

Quote

02-16-2021 , 06:22 PM

#1083

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

Feb 15: yoga

Feb 16: upper

OHP off pins, neck level:
145x4
160x4
175x4
135x10

Chest supported dB row
Football bar wide grip (215x10)
Meadows row
Banded fly
Pull-ups
Skullcrushers
Curls

Quote

02-18-2021 , 12:39 PM

#1084

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

No workouts yesterday or today bc we don’t have running water to shower. We’re in San Antonio in the middle of this disaster. Luckily, we still have power. Today should be the last day of snow and freezing temps, so hopefully get water back soon

Quote

02-18-2021 , 11:00 PM

#1085

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

Feb 18: lower

Got a workout today in after all. Water came back on during dinner so I got in a late workout.

Trap bar DL:
365x6
405x6
455x6

Landmine front squat
Single leg RDL
Lateral lunge
Single leg glute bridge

Quote

02-19-2021 , 04:15 PM

#1086

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

Feb 19: conditioning circuit

kB swing
MB slam
Battle ropes
Sled push/pull
Trap bar farmers walk
Short run

4 rounds

Quote

02-19-2021 , 05:05 PM

#1087

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,186

Just saw you were affected by the lolTx power issues; glad to hear all seems to be well with you and the family.

Quote

02-20-2021 , 04:23 PM

#1088

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

Quote:

Originally Posted by Montecore

Just saw you were affected by the lolTx power issues; glad to hear all seems to be well with you and the family.

Not originally from Texas, so I had no idea they were on their own power grid til this week. Seems pretty dumb. Apparently, the entire grid almost crashed earlier this week before they started the controlled outages

Feb 20: upper

Facepulls, band pullaparts

Bench:
225x6
245x6
265x6
275x6

Trap bar landmine row

Close grip high incline:
155x8
170x8
185x8

Seated banded rows

Unilateral half kneeling landmine press
Pull-ups

Banded preacher curl
Banded pressdowns
DB lateral raise

Quote

02-21-2021 , 04:13 PM

#1089

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

Feb 21: lower

SSB 18 inch box squat:
310x5
360x5
400x5

Trap bar RDL:
315x8
345x8
375x8

SSB step up:
80x10x3

Back ext:
25 + purple band x10x3

Got a 45 degree back ext for cheap on facebook to add to the hone gym

Quote

02-23-2021 , 04:13 PM

#1090

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

Feb 22: yoga

Feb 23: upper

Face pulls, band pullaparts

OHP:
190x1 @9
135x12x3

DB seal row:
67x12x4

Football bar wide grip:
185x10
205x10
225x10

Meadows row:
95x8
105x8
115x8

Banded pec fly:
3x15

Chinups:
+25x5
+35x5
+45x5

Banded curls
Banded tri ext

Quote

02-24-2021 , 04:15 PM

#1091

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

Feb24: lower

Speed DL against bands:
10 singles between 275-315

Standing hip thrust:
405x9x3

SSB front squat:
220x5
245x5
270x4

5th rep at 270 would have been dicey as I was getting pulled forward a little more each rep. Didn’t want to have to dump my SSB on the pins

SSB Bulgarian split squat:
110x8
125x8
140x8

Quote

02-25-2021 , 04:24 PM

#1092

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

Feb 25:

Interval run

Core work:
McGill big 3
Banded dead bug
Palloff press
Ab wheel

Quote

02-26-2021 , 03:28 PM

#1093

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

Feb 26: conditioning circuit

MB slams
kB swings
Battle rope
Trap bar farmer carry
Sled push/pull
Short run

5 rounds

Quote

02-27-2021 , 04:27 PM

#1094

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

Feb27: upper

Facepulls, I, Y, T raise

Bench pin press, chest level:
225x5
245x5
265x5
275x5

One arm dB row:
87x8
97x8
107x8
117x8

JM press:
165x8
175x8
185x8

RDF

Half kneeling unilateral landmine press:
50x10
60x10
65x10

Band resisted chin-ups

Banded curl
Banded pressdowns
Db lateral raise

Quote

02-28-2021 , 04:20 PM

#1095

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

Feb 28: lower

Hatfield squat:
360x4
390x4
420x4

Trap bar RDL:
315x8
350x8
385x8

SSB lunge
Back ext: +45 and purple band 3x10

Quote

02-28-2021 , 07:38 PM

#1096

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Quote:

Originally Posted by beeschnuts

Trap bar RDL

I didn't even know that was a thing. I just read a couple of articles and it sounds like something I may wish to try. Regular RDLs stress my lower back in a way squats, DLs, Pendlay rows and other exercises that require the lower back just don't.

Quote

02-28-2021 , 09:45 PM

#1097

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

Quote:

Originally Posted by Rich Muny

I started doing them about a month ago after reading about them online and have liked them. They do seem to stress the low back less since the weight is more centered and not in front of you and they put your shoulders in a more natural position

Quote

03-01-2021 , 09:50 PM

#1098

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

I'll give it a try. Thanks.

Quote

03-02-2021 , 03:56 PM

#1099

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,122

Mar 2: upper

OHP off pins, neck level:
155x3
170x3
185x3
135x10

DB chest supported row:
67x12x4

Football bar wide grip:
205x8
225x8
235x8

Meadows row:
100x8
110x8
120x8

Banded fly
Pull-ups

Skullcrushers
Curls
RDF

Quote

03-02-2021 , 04:34 PM

#1100

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by Rich Muny

I didn't even know that was a thing. I just read a couple of articles and it sounds like something I may wish to try. Regular RDLs stress my lower back in a way squats, DLs, Pendlay rows and other exercises that require the lower back just don't.

You probably either arch your low back too hard or you allow some core/spine movement during the lift. Its critical to get your spine aligned properly and not allow any movement of it during RDLs (and other, similar movements).

Quote

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