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Beeschnuts Strength Training Log Beeschnuts Strength Training Log

08-15-2017 , 01:02 PM
Aug 15- legs

squat:
warmups
275x8x3

sumo DL:
warmups
315x8x2

leg extensions
3x12

GHR
3x12
Beeschnuts Strength Training Log Quote
08-16-2017 , 07:21 AM
Took the CSCS exam today at a testing site in Frankfurt and passed so now a certified strength and conditioning specialist
Beeschnuts Strength Training Log Quote
08-16-2017 , 02:44 PM
Aug 16: arms

CGBP:
135x10
185x10
185x8
185x8
135x12

normal routine of curls, pressdowns, etc. last workout of my cut. gonna take a few days off (going to Malta this weekend) and then will start new strength training program and eating more on Monday
Beeschnuts Strength Training Log Quote
08-16-2017 , 06:27 PM
Quote:
Originally Posted by beeschnuts
Took the CSCS exam today at a testing site in Frankfurt and passed so now a certified strength and conditioning specialist
Congrats! What's the plan now?
Beeschnuts Strength Training Log Quote
08-17-2017 , 04:39 AM
Quote:
Originally Posted by Montecore
Congrats! What's the plan now?
prob look at a masters in a related field. goal when we first moved to Germany was to get the CSCS in the first year and a masters in the following two. I figure if I go back to the US with 5+ years training experience, my CSCS and a masters, i'll be in a good position to get a job as a strength and conditioning coach for a team or school. Getting this certification wont change much right now, but will be very helpful in the future. For now I'll continue to train people in the military community here and might look to see if I can train some high school athletes but options are limited here with only a couple English speaking high schools in the area.
Beeschnuts Strength Training Log Quote
08-22-2017 , 04:25 AM
aug 21:
start of new strength program. first workout should have been easy but was terrible due to lack of quality sleep and dehydration from trip to malta. malta was awesome tho, went parasailing for the first time, took a speed boat to a blue lagoon and did a booze cruise.

squat:4x5 @ 73%
295x5x4

bench: 3x7 @69%
190x7x3

chest supported row: 3x6 @RPE 7
3px6x3

CGBP: 3x6 @ RPE 7
155x6
185x6 @7
185x6 @7.5
175x6 @7
Beeschnuts Strength Training Log Quote
08-22-2017 , 08:51 AM
aug 22:

sumo DL: 3x4 @77%
350x4x3

bench: 4x5 @73%
205x5x4

bent over row: 3x6 @RPE 7
185x6x3
Beeschnuts Strength Training Log Quote
08-24-2017 , 11:50 AM
aug 24:

squat:3x7 @69%
280x7x3

OHP: 2x8 @ 7.5 RPE
125x8
115x8

chest supported row: 3x10 @ RPE 7.5
2.5p x 10 x 3

BB glute thrust
3x4
Beeschnuts Strength Training Log Quote
08-25-2017 , 10:06 AM
aug 25:

bench: 3x4 @ 76%
210x4x3

pause DL 1 inch off floor: 2x3 @ 68%
310x3x2

bent over BB row: 4x5 @ RPE 8
205x5
205x5
205x5
195x5

CGBP: 2x3 @RPE 8
wu
185x3
205x3
225x3 @8
215x3 @8

some brocep curls

everything was pretty easy this week other than the first day when I was tired/hungover from my trip.
Beeschnuts Strength Training Log Quote
08-28-2017 , 12:26 PM
aug 28:

squat: 5x5 @75%
305x5x5

bench: 4x7 @71%
195x7x4

chest supported row: 4x6 @RPE 8.5
3p + a 10lb plate x6 x 4

CGBP: 4x6 RPE 8
195x6 @8
185x6 @8
185x6 @8
185x6 @8.5
Beeschnuts Strength Training Log Quote
08-29-2017 , 12:53 PM
Aug 29:

Sumo DL: 4x4 @ 80%
365x4x4

Bench: 5x5 @ 75%
210x5x5

Bent over row: 4x6 @RPE 9
205x6
205x6
195x6
195x6
Beeschnuts Strength Training Log Quote
08-31-2017 , 03:01 PM
Aug 31:

Squat: 71%x7x4
290x7x4
These were pretty easy, a couple reps in the tank on every set

OHP: 8x3 RPE 8.5
135x8
125x8
125x8

Chest supported row: 10x4 RPE 8.5
3p x 10x4

BB glute thrust: 6x3 RPE 8
235x6x3
Can def do a lot more weight on these but was lazy and don't really like them
Beeschnuts Strength Training Log Quote
09-01-2017 , 07:58 AM
Sept 1:

Bench: 78% 4x4
215x4x4

Paused sumo DL: 70% 3x3
315x3x3

Both of the above were pretty easy

Bent over BB row: 5x5 RPE 9
225x5
215x5
215x5
205x5
205x5

CGBP: 3x3 RPE 9
235x3
230x3
225x3
Beeschnuts Strength Training Log Quote
09-04-2017 , 10:27 AM
Sept 4:

squat: 78% 5x5
315x5x5

bench: 74% 7x4
205x7x4

chest supported row: 4x6 RPE 8.5
3.5p x 6
3.5p x 6
3p +10 x 6
3p +10 x 6

CGBP: 4x6 RPE 8
195x6
185x6
185x6
185x6
Beeschnuts Strength Training Log Quote
09-05-2017 , 04:27 PM
Sept 5:

Sumo DL: 82% 4x4
375x4x4

Bench: 78% 5x5
215x5x5

Bent over row: 4x6 RPE 9
205x6
195x6x3
Beeschnuts Strength Training Log Quote
09-07-2017 , 08:26 AM
Sept 7:

squat: 74% 7x4
300x7x4

OHP: 8x3 RPE 8.5
135x8
125x8
125x8

chest supported row: 10x4 RPE 8.5
3p x 10 x4

skipped glute thrusts, did a couple sets of pullups
Beeschnuts Strength Training Log Quote
09-08-2017 , 09:02 AM
Sept 8:

bench: 81% 4x4
225x4x4

paused sumo DL: 3x3
335x3x3

bent over row: 5x5 RPE 9
215x5
215x5
215x5
205x5
205x5

CGBP: 3X3 RPE 9
235x3
230x3
230x3
Beeschnuts Strength Training Log Quote
09-11-2017 , 04:39 PM
Sept 11:

squat: 82% 5x5
325x5x5 these were tiring

bench: 78% 7x4
210x7x4
these were harder than they should be because I was so drained after the squats, might bench first next time then squat

didn't do my normal chest supported HS row and CGBP bc of time constraints and a packed gym, so had to do cable row and close grip dip press machine

cable row: 6x3 RPE 8.5
220x6
200x6
200x6

dip press machine 6x3 RPE 8
230x6
250x6
270x6 (whole stack, lol machines)
Beeschnuts Strength Training Log Quote
09-12-2017 , 10:03 AM
Sept 12:

bench: 80% 5x5
225x5x5
switched bench to my first exercise and it felt much better. this was supposed to be 220 but looked at next weeks workout by accident

sumo DL: 84% 4x4
385x4x4
all double overhand, no issues today

one arm DB row: 6x3 RPE 9
115x6x3
did these instead of BB rows today
Beeschnuts Strength Training Log Quote
09-14-2017 , 09:32 AM
Sept 14:

Squat: 76% 7x4
305x7x4

OHP: 8x3 RPE 8.5
135x8
125x8
125x8

Chest supported row: 10x4 RPE 8.5
3p +10 x 10
3p x 10x3

Some pull-ups
Beeschnuts Strength Training Log Quote
09-15-2017 , 11:42 AM
Sept 15:

Bench: 83% 4x4
230x4x4

Paused sumo DL: 75% 3x3
345x3x3

BB bent over row: 5x5 RPE 9
215x5
215x5
215x5
205x5
205x5

CGBP: 3x3 RPE 9
240x3
230x3
230x3
Beeschnuts Strength Training Log Quote
09-18-2017 , 01:21 PM
Sept 18:

Bench: 78% 7x4
215x7x4

Squat: 82% 5x5
335x5x5
These were hard and exhausting

Cable row: 6x3 RPE 8.5
220x6
220x6
210x6

CGBP: 6x3 RPE 8
195x6
185x6
185x6
Beeschnuts Strength Training Log Quote
09-19-2017 , 09:13 AM
Sept 19:

Bench: 81% 5x5
225x5x5

Sumo DL: 85% 4x4
390x4x4

One arm DB row: 6x3 RPE 9
115x6x3
Beeschnuts Strength Training Log Quote
09-21-2017 , 04:47 PM
Sept 21:

squat: 78% 7x4
315x7x4

OHP: 8x2 RPE 8.5
135x8
125x8

chest supported HS row: 10x3
3p x 10 x3

some pullups
Beeschnuts Strength Training Log Quote
09-22-2017 , 08:46 AM
sept 22:

bench: 84% 4x4
235x4x4

paused sumo DL: 77% 3x3
350x3x3

bent over row: 5x3 RPE 9
225x5
215x5
215x5

CGBP: 3x3 RPE 8
225x3
215x3
215x3
Beeschnuts Strength Training Log Quote

      
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