Beeschnuts Strength Training Log
Join Date: Sep 2008
Posts: 3,115
Nov 8: circuit conditioning
Banded KB swings
Rotational MB slams
Snatch grip overhead carry
Trap bar carry
Sled push/pull
5 rounds
Join Date: Sep 2008
Posts: 3,115
Nov 9: legs
A1. Conv DL off one inch blocks: 405x5x3
A2. Cable leg curls: 40x10x3
A3. Hyperextensions: 20x3
B1. SSB Bulgarian split squat: 180x5x3
B2. Goblet squat: 60x10x3
B3. Banded TKE: green band x20x3
Join Date: Sep 2008
Posts: 3,115
Nov 10: shoulders arms
A1. OHP: 165x5, 160x5, 155x5
A2. Facepulls: 40x10x3
A3. Banded lateral raise: red band x20x3
B1. Football bar floor press: 225x5x3
B2. Cable skullcrushers: 60x10x3
B3. Banded pressdowns: blue x20x3
C1. Cable preacher curl: 30x10
C2. Cable curl: 20x20x3
Join Date: Sep 2008
Posts: 3,115
Nov 11: sprint intervals
10 rounds
Join Date: Sep 2008
Posts: 3,115
Nov 12: chest back
A1. Football bar wide grip bench: 255x5, 250x5, 245x5
A2. Weighted push-up, 3-1-0 tempo: +25x10x3
A3. Cable pec fly: 25x20x3
B1. Weighted chin-ups: +50x5x3
B2. Inverted bw row, neutral grip: 3x10
B3. Chest supported cable row: 70x20x3
Join Date: Sep 2008
Posts: 3,115
Nov 13: legs
A1. Hatfield squat: 400x5x3
A2. Spanish squat: green band +25 x10x3
A3. Banded TKE: green band x20x3
B1. Trap bar RDL: 385x5x3
B2. Exercise ball leg curl: 3x10
B3. Hyperextensions: 3x20
Join Date: Sep 2008
Posts: 3,115
Nov 15: shoulders/arms
A1. Viking landmine press: 4.5p x5x3
A2. Cable lateral raise: 25x10x3
A3. Band pullaparts: red x20x3
B1. SSB JM press: 220x5x3
B2. Cable tri ext: 40x10x3
B3. Banded pressdowns: blue x20x3
C1. Preacher curl: 40x10x3
C2. Cable curl: 20x20x3
Join Date: Sep 2008
Posts: 3,115
Nov 16: sprint intervals
10 rounds
Nov 17: chest back
A1. Paused bench: 265x5, 255x5, 245x5
A2. Cable pec fly: 50x10x3
A3. Push-ups: bw x20x3
B1. Bent over row: 255x5, 245x5, 235x5
B2. Chin-ups: 3x10
B3. Straight arm pulldown: 30x20x3
Join Date: Sep 2008
Posts: 3,115
Nov 19: legs
A1. Sumo DL off one inch blocks: 435x5x3
A2. Cable leg curl: 40x10x3
A3. Hyperextensions: 20x3
B1. SSB paused front squat: 220x5x3
B2. Single leg box squat: +25x10x3
B3. Banded TKE: green x20x3
Took it easy on the main lifts, have had a cold the past couple days
Join Date: Sep 2008
Posts: 3,115
Nov 20: shoulders and arms
A1. OHP off pins, chin level: 165x5x3
A2. DB lateral raise: 27x10x3
A3. Facepulls: 20x20x3
B1. Red SS bench press: 295x5x3
B2. DB skullcrushers: 37x10x3
B3. Cable pressdowns: 20x20x3
C1. DB hammer curl: 37x10x3
C2. Cable curl: 20x20x3
Join Date: Sep 2008
Posts: 3,115
Nov 22: chest back
Moving to the last phase with a 3-6-12 rep scheme for a few weeks and then will look to start a new program.
A1. Bench: 285x3x3
A2. DB chest press: 87x6x3
A3. Cable pec fly: 45x12x3
B1. Weighted chin-ups: +60x3x3
B2. One arm dB row: 107x6x3
B3. Chest supported cable row: 90x12x3
Join Date: Sep 2008
Posts: 3,115
Nov 23: legs
A1. SSB squat: 360x3x3
A2. SSB split squat: 180x6x3
A3. Spanish squat: blue band x12x3
B1. RDL: 405x3x3
B2. Hyperextensions: +45 and blue band x6x3
B3. Exercise ball leg curl: 3x12
Join Date: Sep 2008
Posts: 3,115
Nov 25: shoulders arms
A1. OHP: 175x3x3
A2. DB RDF: 47x6x3
A3. Cable lateral raise: 25x12x3
B1. Floor press: 275x3x3
B2. Football bar skullcrushers: 95x6x3
B3. Cable pressdowns: 40x12x3
C1. Preacher cable curls: 45x6x3
C2. Standing cable curl: 30x12x3
Join Date: Sep 2008
Posts: 3,115
Nov 26: 20 min run
Nov 27: chest back
A1. Paused bench: 280x3x3
A2. Weighted push-up, 3-1-0 tempo: +70x6x3
A3. Cable pec fly: 45x12x3
B1. Weighted chin-ups: +60x3x3
B2. One arm dB row: 112x6x3
B3. Chest supported cable row: 90x12x3
Join Date: Sep 2008
Posts: 3,115
Nov 28: legs
A1. Sumo DL: 495x3, 475x3, 455x3
A2. Hyperextensions: 77+ green band x6x3
A3. Cable leg curl: 40x12x3
B1 SSB hand supported split squat: 270x3x3
B2. Spanish squat: blue band +45x6x3
B3. Banded TKE: blue band x12x3
Join Date: Sep 2008
Posts: 3,115
Nov 29: 20 min run
Nov 30: shoulders arms
A1. OHP off pins, nose level: 195x3x3
A2. DB lateral raise: 37x6x3
A3. Facepulls: 40x12x3
B1. Close grip 2 board: 275x3x3
B2. DB skullcrushers: 47x6x3
B3. Banded pressdowns: blue x12x3
C1. Cable preacher curl: 50x6x3
C2. Cable curl: 30x12x3
Join Date: Sep 2008
Posts: 3,115
Dec1 : sprint intervals, 10 rounds
Dec 2: chest back
A1. Pin press, chest level: 285x3x3
A2. High incline dB press: 77x6x3
A3. Cable fly: 50x12x3
B1. Weighted wide grip pull-ups: +50x3x3
B2. Head supported bent over dB row: 77x6x3
B3. Straight arm cable pulldown: 50x12x3
Join Date: Sep 2008
Posts: 3,115
Dec 4: legs
A1. SSB front squat: 300x3, 285x3, 270x3
A2. DB reverse lunge: 77s x6x3
A3. Spanish squat: blue band x12x3
B1. 3-1-0 tempo RDL: 365x3x3
B2. Single leg hyperextensions: blue band x6x3
B3. Cable leg curl: 40x12x3
Join Date: Sep 2008
Posts: 3,115
Dec 5: shoulders arms
A1. OHP: 175x3x3
A2. DB lateral raise: 37x6x3
A3. Facepulls: 50x12x3
B1. Red SS bench: 315x3x3
B2. Dead stop skullcrushers: 95x6x3
B3. Rope pressdowns: 40x12x3
C1. Cable preacher curl: 50x6x3
C2. Cable curl: 40x12x3
Join Date: Sep 2008
Posts: 3,115
Dec 6: circuit conditioning
KB swings
Trap bar farmers carry
Sled push/pull
BB suitcase hold
5 rounds
Join Date: Sep 2008
Posts: 3,115
Dec 7: chest back
A1. Football bar wide grip bench: 275x3, 270x3, 265x3
A2. Weighted push-ups: +70x6x3
A3. Cable pec fly: 50x12x3
B1. Weighted chin-ups: +60x3x3
B2. Head supported bent over bb row:155x6x3
B3. Cable row: 110x12x3
Join Date: Sep 2008
Posts: 3,115
Dec 8: 20 min run
Dec 9: circuit
Weighted plank
Snatch grip overhead carry
MB slams
Battle ropes
Farmers carry
Mountain climbers
5 rounds
Was supposed to lift legs but didn’t have time so just did a quick circuit
Join Date: Sep 2008
Posts: 3,115
Dec 10: legs
A1. Conventional DL off 2 inch blocks: 455x3, 435x3, 415x3
A2. Single leg hyperextensions: blue band x6x3
A3. Cable leg curls: 40x12x3
B1. Split squat: 220x3x3
B2. Spanish squat: +45 and blue band x6x3
B3. Banded TKE: blue band x12x3
Join Date: Sep 2008
Posts: 3,115
Dec 11: shoulders arms
A1. Football bar OHP: 160x3x3
A2. Viking landmine press: 4p x6x3
A3. Cable lateral raise: 25x12x3
B1. Football bar narrow grip floor press: 245x3x3
B2. Landmine Viking JM press: 70x6x3
B3. Cable pressdowns: 40x12x3
C1. Cable preacher curl: 50x6x3
C2. Cable curl: 40x12x3
Join Date: Sep 2008
Posts: 3,115
Dec 13: deload
Gonna deload this week and start wave loading on Saturday. Have some minor nagging injuries and felt wiped after getting the vaccine booster over the weekend.
Bench press
Pull-ups
Weighted push-ups
Inverted row
Cable fly
Cable row
