Beeschnuts Strength Training Log
Join Date: Sep 2008
Posts: 3,105
Jan 27: arms shoulders
Still not doing OHP, shoulder has a minor impingement. Did some heavy overhead iso holds instead
Football bar floor press w/ 60lb chains:
Wave 1
185 +chains x5
205 + chains x3
225 + chains x1
Wave 2
205 + chains x5
220 + chains x3
235 + chains x1
Accessories:
Overhead iso hold (up to 205 x10 sec)
Band pullaparts
Cable lateral raise
Side lying db tri ext
Cable pressdowns
Spider curl
Preache curl
Join Date: Sep 2008
Posts: 3,105
Jan 28: sprint intervals, 10 rounds
Jan 30: chest back
Still working around my shoulder impingement. Decided to do some tempo bench today since slowing down the eccentric seems to help avoid the impingement. Also changed wave rep scheme from 5/3/1 to 6/4/2.
3-1-0 tempo bench press:
Wave 1
225x6
245x4
265x2
Wave 2
235x6
255x4
275x2
Weighted chin-ups:
Wave 1
+25x6
+45x4
+60x2
Wave 2
+35x6
+50x4
+70x2
Accessories:
Weighted push-ups
Weighted inverted row
Cable pec fly
Cable row
Join Date: Sep 2008
Posts: 3,105
Feb 1: legs
SSB squat:
Wave 1
310x6
330x4
350x2
Wave 2
320x6
340x4
360x2
RDL:
Wave 1
315x6
345x4
375x2
Wave 2
335x6
365x4
395x2
Accessories:
Single leg box squat
Banded hyperextensions
Exercise ball leg curls
Join Date: Sep 2008
Posts: 3,105
Feb 3: shoulders/arms
3 board press:
Wave 1
255x6
275x4
295x2
Wave 2
275x6
295x4
315x2
Accessories:
Some oly lifting practice
Heavy overhead iso holds (up to 225x 10 sec)
3 way shoulder raise
Skullcrushers
Pressdowns
Curls
Preacher curls
Join Date: Sep 2008
Posts: 3,105
Feb 4:
Was supposed to run today but it was freezing and icy out just did some stuff in my garage to get a sweat.
Mobility work
Oly lifting technique work
Core work (banded dead bug, pallof press, Copenhagen plank, bird dog)
KB swings (5x20)
Join Date: Sep 2008
Posts: 3,105
Feb 5: chest back
Football bar wide grip bench:
Wave 1
225x6
245x4
265x2
Wave 2
235x6
255x4
275x2
Pendlay rows:
Wave 1
185x6
205x4
225x2
Wave 2
205x6
225x4
245x2
Everything moved really good
Accessories:
Db chest press 87x10x3
Lat pulldown
Feet elevated weighted push-ups 3x15 (one chain)
Cable row
Join Date: Sep 2008
Posts: 3,105
Feb 7: legs
Sumo DL:
405 + 60lb chains x6
435 + chains x4
465 + chains x2
Used the same weights for the 5/3/1 rep scheme. So this was an extra rep each set and also from the floor instead of off mats, so a nice improvement. Didn’t do wave loading for split squats after having the knee pain last week, just kept them fairly light and no issues today.
Accessories:
SSB Bulgarian split squat
Exercise ball leg curls
Forward lunge into reverse lunge
Join Date: Sep 2008
Posts: 3,105
Feb 8: 20 min run
Feb 9: shoulders arms
Close grip floor press w/ 60lb chains:
Wave 1
185 +chains x6
205 + chains x4
225 + chains x2
Wave 2
205 + chains x6
225 + chains x4
245 + chains x2
Accessories:
Unilateral half kneeling landmine press
Band pullaparts
Cable lateral raise
Body weight tri ext
Cable pressdowns
Cable curl
Preacher curl
Join Date: Sep 2008
Posts: 3,105
Feb 10:
Plyometrics
Sprint intervals
Feb 11: chest back
Pin press, chest level:
Wave 1
245x6
265x4
285x2
Wave 2
255x6
275x4
295x2
Weighted chinups:
Wave 1
+25x6
+45x4
+65x2
Wave 2
+35x6
+55x4
+75x2
Accessories:
Weighted tempo push-ups
Tempo bw inverted row
Cable row
Cable fly
Join Date: Sep 2008
Posts: 3,105
Feb 12: 20 min run
Feb 13: legs
Was exhausted before todays workout so I lowered volume to just one wave for the main lifts. Slept poorly last night and been under alot of stress lately planning a cross country move as well as selling/buying a house and car.
Hatfield squat:
360x6
400x4
440x2
Trap bar RDL:
315x6
365x4
405x2
Accessories:
Spanish squat
Banded hyperextensions
Join Date: Sep 2008
Posts: 3,105
Feb 14: arms shoulders
Close grip 2 board:
Wave 1
245x6
265x4
285x2
Wave 2
255x6
275x4
295x2
Accessories:
Viking landmine press
Db lateral raise
Cable RDF
Skullcrushers with chains
Pressdowns
Cable curls
Preacher curls
Join Date: Sep 2008
Posts: 3,105
Feb 15: sprint intervals
Feb 16: chest back
Still have issues with my right shoulder. Tried to do incline today but was causing impingement so I did 2 board presses and it wasn’t too bad. It’s been lingering a while tho, might need to take some time off from pressing. Workout today was just the main lifts and no accessories bc I was short on time.
2 board press:
245x6
265x4
285x2
255x6
280x4
305x2
Fat bar pull-ups:
+15x6
+30x4
+45x2
+25x6
+40x4
+55x2
Join Date: Sep 2008
Posts: 3,105
Feb 17: legs
Conventional DL off one inch mats w/ chains:
385 + 60lb chains x6
415 + chains x4
445 + chains x2
Hand supported SSB split squat:
220x6
250x4
280x2
Staggered stance RDL
Spanish squat
Join Date: Sep 2008
Posts: 3,105
Feb 22: chest back
Didn’t lift the last 4 days. Did my usaw seminar and certification over the weekend even tho I don’t train the oly lifts. I was actually kinda sore from it even tho we were using very light weights just bc my body isn’t used to the movements. Moving in to the last phase of wave loading with a 3-2-1 rep scheme.
Football bar bench wide grip:
255x3
265x2
275x1
265x3
280x2
295x1
Weighted chin-ups:
+45x3
+55x2
+70x1
+55x3
+70x2
+90x1
Accessories:
Feet elevated push-ups
Feet elevated inverted row
Cable pec fly
Cable row
Join Date: Sep 2008
Posts: 3,105
Feb 23:
plyometrics
Oly technique work
Farmers carry
Core
Join Date: Sep 2008
Posts: 3,105
Feb 24: legs
SSB squat:
310x3
340x2
370x1
350x3
380x2
410x1 PR +10
RDL:
345x3
375x2
405x1
375x3
405x2
435x1 PR
Accessories:
Spanish squat
Back ext
Join Date: Sep 2008
Posts: 3,105
Feb 25: shoulders arms
Didn’t do any heavy pressing today since yesterday was pretty taxing and I was short on time so just got a pump.
JM press
Unilateral landmine press
Banded lateral raise
Facepulls
Pressdowns
Rope curls
Cable curls
Join Date: Sep 2008
Posts: 3,105
Feb 28: chest back
Football bar wide grip bench:
245x3
265x2
285x1
265x3
285x2
305x1 PR
315x1 PR
Fat bar pull-ups:
+25x3
+45x2
+60x1
+45x3
+60x2
+75x1
Accessories:
One arm db press
One arm db row
Feet elevated push-ups
Cable row
Join Date: Sep 2008
Posts: 3,105
Mar1:
Plyometrics
Oly technique work
Core
Mar 2: legs
Sumo DL w/ chains:
405 + 60 lb chains x 3
455 + chains x 2
495 + chains x f
Had to bail on the last set before it even got off the ground. Was getting a sharp pain in my knee when I tried to initiate the pull by pushing my feet into the floor.
Accessories:
SSB split squat
Hand supported single leg RDL
Join Date: Sep 2008
Posts: 3,105
Mar 3: shoulders arms
Floor press w/ chains:
205 + 60lb chains x3
215 + chains x2
225 + chains x1
225 + chains x3
240 + chains x2
255 + chains x1
Accessories:
Viking landmine press
Band pullaparts
Lateral raise
Cable skullcrushers
Banded pressdowns
Hammer curls
Preacher curls
Join Date: Sep 2008
Posts: 3,105
Mar 6: chest back deload
Done with the wave loading and will deload this week and hopefully get some nagging injuries better. Will prob start something new next weekend.
Db chest press
Pull-ups
Weighted push-ups
Head supported db row
Cable pec fly
Cable row
Join Date: Sep 2008
Posts: 3,105
Mar 7:
Plyometrics
Sprints
Mar 8: leg deload
SSB front squat
Staggered stance RDL
SSB step ups
Band assisted Nordic leg curls
Back ext
Join Date: Sep 2008
Posts: 3,105
Mar 10: shoulders arms deload
Viking landmine press
Jm press
Pressdowns
Facepulls curls
Tri kickbacks
Banded lateral raise
Preacher curls
Mar 11:
Plyometrics
Oly technique work
Will prob switch to conjugate programming tomorrow
Join Date: Sep 2008
Posts: 3,105
Mar 12: ME upper
Pin press, chest level:
275x1
295x1
320x1 PR
Head supported bent over db row
Db chest press
Pull-ups
Skullcrushers
Curls
Facepulls
One arm suitcase holds
Join Date: Sep 2008
Posts: 3,105
Mar 13: ME lower
SSB 17 inch box squat:
310x3
340x3
370x3
400x3
RDL:
315x6
340x6
365x6
Skater squats
Weighted back ext
