Beeschnuts Strength Training Log
Join Date: Sep 2008
Posts: 3,105
Dec 14: leg deload
SSB squat
RDL
SSB split squat
Hyperextensions
Join Date: Sep 2008
Posts: 3,105
Dec 16: shoulders arms deload
Landmine Viking shoulder press
DB lateral raise
Cable RDF
landmine JM press
Pressdowns
Hammer curls
Preacher curls
Join Date: Sep 2008
Posts: 3,105
Dec 17: 20 min run
Dec 18: chest back
Starting wave loading with a 7/5/3 rep scheme on the two main lifts and then adding in some accessories. Gonna stop cutting and eat at maintenance or small surplus for a couple months.
Bench press:
Wave 1
225x7
245x5
265x3
Wave2
235x7
255x5
275x3
Weighted chin-ups:
Wave 1
+10x7
+25x5
+45x3
Wave 2
+25x7
+45x5
+60x3
High incline dB press: 77x10x3
Head supported bent over dB row: 77x10x3
Push-up: 3x25
Cable row: 140x12x3
Join Date: Sep 2008
Posts: 3,105
Dec 20: legs
SSB squat:
Wave 1
270x7
300x5
330x3
Wave2
290x7
320x5
350x3
trap bar RDL:
Wave 1
315x7
345x5
375x3
Wave 2
335x7
365x5
395x3
Cable leg ext
Cable leg curls
Planned on doing more exercises but I was smoked after all the squat/RDL volume
Join Date: Sep 2008
Posts: 3,105
Dec 21: 20 min run
Dec 22: arms shoulders
OHP:
Wave 1
135x7
150x5
165x3
Wave 2
145x7
160x5
175x3
Close grip 2 board:
Wave 1
225x7
245x5
265x3
Wave 2
245x7
265x5
285x3
Accessories:
Lateral raise
Facepulls
Cable skullcrushers
Pressdowns
Preacher curl
Cable curl
Join Date: Sep 2008
Posts: 3,105
Dec 23: sprint intervals, 10 rounds
Dec 24: chest back
Football bar wide grip bench:
Wave1
225x7
240x5
255x3
Wave 2
235x7
250x5
265x3
Weighted chin-ups:
Wave 1
+10x7
+25x5
+45x3
Wave 2
+25x7
+45x5
+65x3
Accessories:
Weighted push-up
Inverted bw row
Cable flyes
Chest supported cable row
Join Date: Sep 2008
Posts: 3,105
Dec 25: legs
Sumo DL:
405x7
450x5
495x3
Just did one wave for DL since they are so draining
SSB hand supported split squat:
Wave 1
150x7
180x5
210x3
Wave 2
180x7
210x5
240x3
Banded hyperextensions
Cable leg ext
Join Date: Sep 2008
Posts: 3,105
Dec 27: shoulders arms
OHP:
Wave 1
135x7
150x5
165x3
Wave2
145x7
160x5
175x3
Floor press:
Wave 1
225x7
245x5
265x3
Wave 2
235x7
255x5
275x3
Accessories:
Cable lateral raise
Band pullaparts
Tri kickbacks
Cable skullcrushers
Preacher curl
Cable curl
Join Date: Sep 2008
Posts: 3,105
Dec 29: chest back
Paused bench:
Wave 1
225x7
245x5
265x3
Wave 2
235x7
255x5
275x3
Weighted wide grip pull-ups:
Wave1
+10x7
+25x5
+35x3
Wave 2
+20x7
+35x5
+45x3
Accessories:
High incline dB press: 82x8x3
Head supported bent over dB row: 82x8x3
Cable pec fly
Cable row
Join Date: Sep 2008
Posts: 3,105
Dec 30: legs
Hatfield squat:
Wave 1
310x7
350x5
390x3
Wave 2
340x7
380x5
420x3
BB RDL:
Wave 1
315x7
345x5
375x3
Wave 2
335x7
365x5
395x3
Accessories:
Spanish squat w/ blue band: 3x10 + 10sec iso hold
Cable leg curls
Join Date: Sep 2008
Posts: 3,105
Dec 31: 20 min run
Jan 1: shoulders arms
Got a new lifting toy for Xmas, a pair of 30 lb chains
Viking landmine shoulder press:
Wave 1
3.5p x7
4p x5
4.5p x3
Wave 2
4p x7
4.5p x5
5p x3
Football bar floor press, close grip w/ 60lb in chains:
Wave 1
155x7
175x5
195x3
Wave 2
165x7
185x5
205x3
Accessories:
Facepulls
DB lateral raise
Football bar skullcrushers
Rope pressdowns
Db hammer curl
Cable curl
Join Date: Sep 2008
Posts: 3,105
Jan 3: chest back
Pin press, chest level:
Wave 1
225x7
245x5
265x3
Wave 2
235x7
255x5
275x3
Neutral grip bent over row w/ football bar:
Wave 1
165x7
185x5
205x3
Wave 2
175x7
195x5
215x3
These were a bit awkward but my wife was using the regular barbell to bench so gave them a try
Accessories:
Weighted push-ups
Lat pulldown
Cable fly
Inverted row (was able to add some weight to these finally by draping one of the chains across my body)
Join Date: Sep 2008
Posts: 3,105
Jan 4: legs
Conventional DL off one inch blocks w/chains:
365 +60 in chains x7
405 + chains x5
435 + chains x3
Hand supported SSB split squat:
Wave 1
160x7
190x5
220x3
Wave 2
190x7
220x5
250x3
Accessories:
Spanish squat
Hyperextensions
Join Date: Sep 2008
Posts: 3,105
Jan 6: arms shoulders
OHP off pins, chin level:
Wave 1
135x7
150x5
165x3
Wave 2
145x7
160x5
175x3
Mid range pin press:
245x7
265x5
285x3
Was supposed to do a 2nd wave but shoulder didn’t feel right so I just moved on
Accessories:
Cable RDF
Lateral raise
Dead stop skullcrushers w/chains
Rope pressdowns
Rope curls
Cable preacher curl
Join Date: Sep 2008
Posts: 3,105
Jan 8: chest back
Moving to a 5/3/1 wave loading scheme for the next few weeks.
Bench press:
Wave 1
255x5
275x3
295x1
Wave 2
265x5
285x3
305x1
Weighted chin-ups:
Wave 1
+35x5
+50x3
+70x1
Wave 2
+50x5
+70x3
+90x1
Accessories:
High incline bb press
One arm dB row
Weighted push-up w/chains
Cable row
Join Date: Sep 2008
Posts: 3,105
Jan 10: legs
SSB squat:
Wave 1
310x5
335x3
360x1
Wave 2
325x5
350x3
375x1
BB RDL:
Wave 1
345x5
375x3
405x1
Wave 2
365x5
395x3
425x1
Spanish squat
Hyperextensions
Join Date: Sep 2008
Posts: 3,105
Jan 11: shoulders arms
OHP:
Wave 1
145x5
160x3
175x1
Wave 2
155x5
170x3
185x1
Close grip floor press w/chains:
Wave 1
185 +60 in chains x5
205 + chains x3
225 + chains x1
Wave 2
205 + chains x5
225 + chains x3
245 + chains x1
Accessories:
Cable lateral raise
Band pullaparts
Cable skullcrushers
Banded pressdowns
DB hammer curls
Cable preacher curl
Join Date: Sep 2008
Posts: 3,105
Jan 12: 20 min interval run
Jan 13: chest back
Football bar bench press:
Wave 1
225x5
250x3
275x1
Wave 2
245x5
270x3
295x1
Prob should have done more weight each set, nothing was that hard
Fat bar pull-ups:
Wave 1
+10x5
+25x3
*45x1
Wave 2
+25x5
+45x3
+60x1
Prob could have done more on these too
Accessories:
Feet elevated weighted push-ups: 30 lb chain x15x4
Feet elevated inverted row: 30 lb chain x12x4
Cable pec fly
Cable row
Join Date: Sep 2008
Posts: 3,105
Jan 15: legs
Sumo DL w/chains, off one inch mat:
405 +60lb chains x5
435 +chains x3
465 +chains x1
These were fairly easy
Hand supported SSB split squat:
Wave 1
200x5
230x3
260x1
Wave 2
220x5
250x3
280x1
300x1
Did an extra single bc 280 wasn’t that hard. Might switch to regular split squats or reverse lunge bc I'm cheating the movement to much with the hand support, it’s almost like a one leg Hatfield squat.
Accessories:
Banded hyperextensions
Spanish squat
Cable leg ext
Cable leg curl
Join Date: Sep 2008
Posts: 3,105
Jan 16: 25 min run
Jan 17: shoulders arms
Didn’t do the wave loading for OHP bc my right shoulder wasn’t feeling great.
Red SS bench press:
Wave 1
275x5
295x3
315x1
Wave 2
295x5
315x3
335x1
These were all fairly easy
Accessories:
Viking landmine press
Banded lateral raise
Facepulls
Cable pressdowns
Triceps push-ups
Cable curls
Preacher curl
Join Date: Sep 2008
Posts: 3,105
Jan 18: sprint intervals, 10 rounds
Jan 19: chest back
Pin press, chest level:
Wave 1
255x5
275x3
295x1
Wave 2
265x5
285x3
305x1
Weighted chin-ups:
Wave 1
+25x5
+45x3
+70x1
Wave 2
+45x5
+70x3
+90x1
Accessories:
Single arm high incline DB press
One arm dB row
Cable pec fly
Chest supported cable row
Join Date: Sep 2008
Posts: 3,105
Jan 20: legs
Hatfield squat:
Wave 1
360x5
400x3
440x1
Wave 2
380x5
420x3
460x1
Trap bar RDL
365x5
405x3
435x1
Only time for one wave of RDL
Accessories:
SSB reverse lunge
Banded hyperextensions
Join Date: Sep 2008
Posts: 3,105
Jan 22: arms shoulders
Close grip 2 board
Wave 1
255x5
275x3
295x1
Wave 2
265x5
285x3
305x1
Still not doing OHP to rest my shoulder. The Viking press feels fine though so substituting that
Accessories:
Viking landmine press
Band pullaparts
Cable lateral raise
Cable skullcrushers
Banded pressdowns
Cable curl
Preacher curl
Join Date: Sep 2008
Posts: 3,105
Jan 23: 20 min run
Jan 24: chest back
High incline press:
Wave 1
185x5
205x3
225x1
Wave 2
205x5
225x3
245x1
Weighted fat bar pull-ups:
Wave 1
+25x5
+45x3
+60x1
Wave 2
+35x5
+55x3
+70x1
Accessories:
Weighted tempo push-ups
Weighted inverted row w/chains
Cable pec fly
Straight arm pulldown
Join Date: Sep 2008
Posts: 3,105
Jan 25: 20 min interval run
Jan 26: legs
Conventional DL off 2 inch blocks w/chains;
405 + 60 lb chains x5
435 + chains x3
465 + chains x1
Hand supported SSB split squat:
210x5
240x3
270x1
Got a shot a sharp pain in my knee on the single so I scrapped the 2nd wave. Luckily I was able to walk it off and nothing serious
Accessories:
Single leg RDL
Spanish squat
