Beeschnuts Strength Training Log
Join Date: Sep 2008
Posts: 3,105
Sept 2: lower
Pin squat, full depth:
365x3
405x3
425x3
RDL:
315x5
365x5
410x5 PR
SSB Bulgarian split squat
Banded GHR
Join Date: Sep 2008
Posts: 3,105
Sept 4: 20 min run
Sept 5: upper
Bench:
255x3
275x3
295x2
225x10
Bent over landmine row
DB shoulder press:
60x6
70x6
75x6x2
Pull-ups
Db tricep rollbacks
Spider curls
Join Date: Sep 2008
Posts: 3,105
Sept 6:lower
Sumo DL:
455x1
495x1
5 speed singles with 315
Kept intensity high but volume low. Might go for a big pull next week
SL Hatfield squat to a foam pad:
205x5
245x5x2
Heel elevated goblet squats
Band assisted Nordic leg curl
Sled push/pull
Join Date: Sep 2008
Posts: 3,105
Sept 8: upper
Low incline db press:
100x5
110x5
115x5
One arm db row:
100x6
110x6
115x6
OHP
lat pulldown
Skullcrushers
Preacher curls
Farmers carry
Join Date: Sep 2008
Posts: 3,105
Sept 9:
Squat:
365x3x3
Single leg DB RDL:
80x8
90x8
100x8
Landmine belt squat
Leg curls
Took it easy this workout, started feeling under the weather that morning
Sept 12: upper
Incline BB press:
185x5
205x5
225x5
185x10
Weighted chin-ups;
+35x5
+45x5
+60x5
Bw x10
Unilateral db chest press (up to 90x8)
Meadows row
Banded Cuban press
Facepulls
Db tri rollbacks
Db hammer curls
Still have a cold but workout was decent.
Join Date: Sep 2008
Posts: 3,105
Sept 13:
Sumo DL:
495x1
545x1
585x1
605xf
First time going for a DL PR in years. Was happy to get back to 6 plates but disappointed I missed 605, which would have been a 5lb PR. I got it to the knees but the whip of the bar pulled me out of position and I was pretty lightheaded by then. Next time need to go like 515, 565, 605 or something bc 585 took a bit out of me
SL Hatfield squat
Banded GHR
leg ext
Join Date: Sep 2008
Posts: 3,105
Sept 15: upper
Db chest press:
90x6
100x6
110x6
120x5
100x10
One arm db row:
90x6
100x6
110x6
120x6
100x10
DB shoulder press
Lat pulldown
Cable curls
Facepulls
Banded pressdowns
Join Date: Sep 2008
Posts: 3,105
Sept 17: lower
SSB squat
RDL
Bulgarian SS
Banded back ext
Missed my workout yesterday and just had time for a quick one today in my home gym.
Join Date: Sep 2008
Posts: 3,105
Sept 19: upper
Bench:
245x4
265x4
275x4
Weighted pull-ups:
+35x4
+45x4
+50x4
Incline db press:
80x8
90x8
100x8
Chest supported db row:
75x8x3
Rope curls
Facepulls
Skullcrushers
Join Date: Sep 2008
Posts: 3,105
Sept 20:
Conv DL:
405x3
455x3
495x3
SSB Bulgarian Hatfield squat:
155x5
185x5
205x5
Spanish goblet squat
Banded GHR
banded crunches
Join Date: Sep 2008
Posts: 3,105
Sept 21: one hour basketball
Sept 22: upper
DB chest press:
90x10
100x10
110x8
One arm db row:
90x10
100x10
110x8
DB shoulder press;
50x10
60x10
70x8
Lat pulldown
Preacher curl
Elbows out tri ext
Facepulls
Join Date: Sep 2008
Posts: 3,105
Sept 24: lower
Pin squat:
365x3
385x3
405x3
RDL:
315x5
365x5x2
Front rack dual KB walking lunge
Banded back ext
Sept 25:
25 min run
Sept 26: upper
BB incline press:
205x3
225x3
240x3
185x10
Bb seal row:
185x6
195x6
205x6
185x10
Close grip floor press:
225x6
245x6
255x5
Meadows row
Half kneeling landmine press
Pull-ups
Rope curl
Rope pressdowns
Facepulls
Join Date: Sep 2008
Posts: 3,105
Sept 27: lower
Trap bar jumps
Speed sumo DL w/ red bands:
10 singles from 315 to 365
Speed SL Hatfield squats off pins
Heel elevated tempo goblet squats
Med ball weighted GHR
Join Date: Sep 2008
Posts: 3,105
Sept 29: upper
DB chest press:
100x5
110x5
125x5
100x10
One arm db row:
100x6
110x6
125x6
100x10
Db shoulder press:
55x6
65x6
75x6
Lat pulldown
Db tri rollbacks
Hammer curls
Join Date: Sep 2008
Posts: 3,105
Sept 30: lower
12 inch box squat:
275x5
295x5
315x5
It’s a long way down to a 12 inch box, these were hard
RDL:
365x4
395x4
425x4 PR
Forward/reverse lunge
Banded back ext
Join Date: Sep 2008
Posts: 3,105
Oct 1: 20 min run
Oct 3: upper
Bench press w/doubled over red bands:
205x3
225x3
245x2 +f
Bent over rows
Unilateral low incline press
80x6
90x6
100x6
Chest supported db row
Cable press
Cable row
Preacher curl
Pressdowns
Join Date: Sep 2008
Posts: 3,105
Oct 4: one hour basketball
Oct 5: lower
Sumo DL:
525x1 @6-7 did not expect this to move so well but took a video and it flew
405x5
435x5
465x5
Goblet split squat
Banded GHR
around the world plank
Oct 6: upper
Db shoulder press:
60x5
70x5
80x5
85x5
Weighted chin-ups:
+35x5
+45x5
+60x5
Close grip football bar floor press:
195x8
215x8
225x8
Cable row
Push-ups
Inverted row
Cable curls
Join Date: Sep 2008
Posts: 3,105
Oct 7: lower
Took it easy today since I did legs Wednesday but wanted to get something in since I’ll be busy all weekend
Heel elevated tempo squats up to 255x5
RDL up to 315x8
Leg ext
Leg curl
Join Date: Sep 2008
Posts: 3,105
Join Date: Sep 2008
Posts: 3,105
Oct 10: upper
Pin press, chest level:
225x4
250x4
275x4
285x4
One arm db row
Incline db press:
70x10
80x10
90x10
Pull-ups
Rope curl
Rope pressdowns
Facepulls
Join Date: Sep 2008
Posts: 3,105
Oct 11: lower
Speed sumo DL
SL Hatfield banded squats off pins
Front rack step ups
Weighted GHR
Oct 12: basketball
Oct 13: upper
DB chest press:
100x6
110x6
120x6
One arm db row:
100x8
110x8
120x8
Db shoulder press
Weighted chin-ups
TRX curl
TRX tri ext
TRX rear delt
Join Date: Sep 2008
Posts: 3,105
Oct 14: lower
18 inch box squat:
365x3
405x3
425x3
SL DB RDL:
80x10
90x10
100x10
Bulgarian split squat
Hip bridge slider leg curls
Join Date: Sep 2008
Posts: 3,105
Oct 17: upper
Bench:
315x1 @9 first time benching 3 plates in a bit, moved ok
225x6
245x6
265x6
Seal row:
185x6
205x6
225x6
205x6
High incline db press
Lat pulldown
Facepulls
Rope pressdowns
Rope curls
Join Date: Sep 2008
Posts: 3,105
Oct 18: lower
Sumo DL:
545x1 @8.5
455x3
485x3
515x2 @9 could have pulled a 3rd but already at a 9
SL Hatfield squats
Heel elevated goblet squats
Banded back ext
Join Date: Sep 2008
Posts: 3,105
Oct 19: basketball
Oct 20: upper
Football bar pin press w/doubled over red bands:
175x5
195x5
215x5
Weighted chin-ups
Low incline press:
80x8
90x8
100x8
Chest supported db row
TRX curl
TRX tri ext
TRX rear delt
