Beeschnuts Strength Training Log
Join Date: Sep 2008
Posts: 3,113
Feb 18: lower
Squats:
Up to 405x3
RDL:
315x5x3
Pretty short workout, didn’t have much time
Join Date: Sep 2008
Posts: 3,113
Feb 20: upper
Incline bench:
205x3
225x3x3
Weighted chin-ups:
+25x4
+35x4
+45x4
+60x4
Football bar wide grip bench (up to 215x8)
One arm cable row
Db tri rollbacks
Db hammer curls
Facepulls
Join Date: Sep 2008
Posts: 3,113
Feb 21: lower
SSB 13 inch box squat:
225x5
245x5
265x5
SL DB RDL
heel elevated goblet squat
Banded GHR
Join Date: Sep 2008
Posts: 3,113
Feb 22: basketball
Feb 24: upper
Gave cluster sets a try for the first time today. Tried to do 5 reps of my 3RM using intra-set rest, normally about 15-20 seconds between reps.
Bench press cluster set:
295x5 (this was really hard, maybe a little too heavy, spotter helped me on 5th rep)
275x5
Bent over landmine rows
High incline db press
HK SA pulldown
Preacher curl
Tri cable ext
Join Date: Sep 2008
Posts: 3,113
Feb 25: lower
Was gonna try the clusters with DL but warmups were feeling really heavy, so I decided to pass til next week and instead did some speed pulls
Sumo DL:
495x1
315x1x7 with red bands
SL Hatfield squat to blue pad:
225x5
275x5
300x5
Touchdowns off 18 inch box
Slider bridge/curl
Join Date: Sep 2008
Posts: 3,113
Feb 26: 20 min run
Feb 27: upper
Db chest press;
90x8
100x8
110x8
110x7
Weighted chin-ups:
+25x5
+35x5
+45x5x2
HK SA landmine press
One arm db row
Rope pressdowns
Facepulls
Rope curls
Farmers carry
Join Date: Sep 2008
Posts: 3,113
Feb 28: lower
Zercher squats:
185x5
205x5
225x5
245x3
RDL:
315x4
365x4
405x4
Leg ext
Leg curl
First time doing Zercher squats. Felt more hard on core and biceps then legs. Was pretty exhausted after RDLs so took it easy on accessories
Join Date: Sep 2008
Posts: 3,113
Mar 2: upper
Pin press off chest with doubled over red bands:
185x5
205x5
225x5
Head supported bent over db row
Pin press, top end with doubled over red bands (lockout work):
275x3
295x3
315x2
Facepulls
Depth push-ups
Preacher curl
3 way shoulder raise
Standing crunches
Join Date: Sep 2008
Posts: 3,113
March 3: lower
Sumo DL cluster set:
515x5
Resting about 20 sec between reps
SL Hatfield squat to blue pad:
275x4
300x4
315x4
GHR
Heel elevated squats
Join Date: Sep 2008
Posts: 3,113
Mar 5: 20 min run
Mar 6: upper
Bench press, cluster sets:
295x5
275x5
Went better than the first time I did it. Keeping rest between reps at 15-20 sec
Cable row
SA incline db press
HK SA pulldown
Rope pressdowns
Rope curl
Facepulls
Join Date: Sep 2008
Posts: 3,113
Mar 7: lower
Pin squat, a couple inches above parallel:
365x3
405x3
435x3
Could prob do more but my lower back felt irritated. Think I tweaked it last Friday with the DL cluster set. Might have to take a break from pulling.
Landmine RDL
FFE reverse lunge
Banded GHR
Join Date: Sep 2008
Posts: 3,113
Mar 8: conditioning circuit
Rower
Assault bike
Ski erg
Suitcase farmer carry
Sled push
4 rounds
Mar 9: upper
Football bar wide grip bench:
225x5
245x5
255x5
Chest supported db row
Db shoulder press
Close grip Pulldowns
Facepulls
Football bar skullcrushers
Hammer curls
Join Date: Sep 2008
Posts: 3,113
Mar 9: lower
Tried pulling off blocks but still feel a little irritation by my SI joint so stopped and decided to deload for the next week.
McGill big 3
RFE Hatfield squats
Slider bridge/curl
Walking lunges
Back ext
Mar 13: upper deload
Low incline db press
One arm db row
HK landmine press
Lat pulldown
Skullcrushers
Curls
TRX Y raise
Join Date: Sep 2008
Posts: 3,113
Mar 14: lower deload
Heel elevated goblet squat:
100x10
110x10
120x10
SL landmine RDL
weighted step ups
Banded GHR
Join Date: Sep 2008
Posts: 3,113
Mar 15: upper deload
Overhead iso hold
Pull-ups
Feet elevated depth push-ups
Inverted rows
Rope curl
Rope pressdowns
Facepulls
Mar 16: basketball
Mar 17: lower
Trap bar DL:
405x3
455x3
495x3
545x2
Could have def done a 3rd but started to feel that spot in my low back that’s been irritated so I stopped
BB reverse lunge
SL DB RDL
GHR
Join Date: Sep 2008
Posts: 3,113
Mar 20: DE upper
Speed bench with doubled over red bands:
155x3x10
Banded one arm db row
Landmine split jerk
Pulldowns
Banded pressdowns
Curls
Mar 21: DE lower
Banded box squats, purple bands:
225x2x8
Speed DL with red mini bands:
275x1x6
Banded back ext
Bulgarian SS
Mar 23; bball
Mar 24: ME upper
Axle bar bench press:
235x3
255x3
275x3
225x8
Chin-ups:
Bw x15
3x5
Incline db press
Seal row
Mar 25: lower
Didn’t do any ME lift bc lower back isn’t 100%
McGill big 3
Some knee prehab stuff for patella tendinitis
Heel elevated goblet squat: 125x10 top set
SL landmine RDL
Foot elevated reverse lunge
Banded GHR
Join Date: Sep 2008
Posts: 3,113
Mar 27: upper
Took it easy today. Drank wayyy more than I usually do over the weekend catching up with old college friends.
Bench:
225x5
245x5
265x5
Meadows row
Db shoulder press
Lat pulldown
Db tri rollbacks
Hammer curls
Join Date: Sep 2008
Posts: 3,113
Mar 28: lower
Landmine squat
Landmine RDL
goblet split squat
Slider bridge
Mar 29: bball
Mar 30: upper
Bench press w/doubled over red bands:
185x5
205x5
225x4
Chest supported db row
Single arm incline press
HK SA pulldown
Rope pressdowns
Rope curl
Facepulls
Mar 31: lower
Tested my low back today with some DL. Felt fine with warmups but once I got to 405 I could feel it again, mostly when lowering the weight or once I stop bracing my core. So I moved on to other stuff
RDL
SL Hatfield
Spanish squat
Banded GHR
Join Date: Sep 2008
Posts: 3,113
Apr 3: upper
Incline bench:
185x5
205x5
225x5
230x5 PR
Weighted chin-ups:
+25x5
+35x5
+45x5
+50x5
Db chest press:
80x8
90x8
100x8
One arm db row
Db curls
Elbows out tri ext
Lateral raise
Facepulls
Apr 2: basketball
Apr 3: lower
front squat
RDL
Bulgarian SS
SL hip thrust
Sled drag
Join Date: Sep 2008
Posts: 3,113
April 6: upper
OHP:
155x3
165x3
175x3
185x2
Meadows row
Unilateral low incline press
Close grip Pulldowns
Preacher curl
Tri kickbacks
Join Date: Sep 2008
Posts: 3,113
April 7:
McGill big 3
Some knee prehab stuff
Conditioning circuit:
Rower
Ski erg
Assault bike
Kb swings
Sled push
Apr 10: upper
Bench:
245x4
265x4
275x4
Did touch n go but paused last rep on each set.
Weighted chin-ups:
+35x4
+45x4
+60x4
Football bar floor press:
205x8
225x8x2
One arm db row:
90x8
100x8
110x8
Depth push-ups
TRX Y raise
Bw skullcrushers
Curls
Join Date: Sep 2008
Posts: 3,113
April 11: lower
Paused squats:
315x3
365x3
385x3
RDL:
315x5
365x5x2
Goblet split squat
Banded GHR
First time doing heavy squats/DL without any back irritation
Join Date: Sep 2008
Posts: 3,113
April 12: basketball
April 13: upper
Pin press:
275x3
295x3
300x3
225x12
Seal row:
165x8
185x8
195x8
205x6
Db shoulder press
HK SA lat pulldown
Elbows out tri ext
Db hammer curl
Join Date: Sep 2008
Posts: 3,113
April 14: lower
Conv DL;
405x3x3
These were all easy but still feeling irritation in the same spot so didn’t go any higher. Can squat and RDL fine but still can’t pull from the floor. It isn’t even really painful, just annoying and lingering
SL Hatfield squat
Leg curl
Heel elevated goblet squat
Join Date: Sep 2008
Posts: 3,113
April 17: upper
Red SS bench:
315x1
340x1
365x1
275x10
Chest supported db row
SA low incline db press
HK SA lat pulldown
Cuban press
Spider curl
