Beeschnuts Strength Training Log - Page 9

Dec 4: DE Upper

Speed bench with purple bands:
9 triples, 4-5 sets with normal grip and 155, 4-5 sets close grip with 135-145

Incline DB bench for speed:
45x20
50x20x2

Pendlay rows: 5x5
135x5
155x5
175x5x2
185x5

All easy, just trying to move it fast and explosively

HS chest supported rows:
3x10

Tri pressdown:
3x15

Quote

12-06-2017 , 02:27 PM

#202

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Dec 6- ME lower

Conventional DL off one inch blocks:
225x5
275x3
315x2
365x1
405x1
425x1
455x1
465xf

Not bad for not having pulled conventional in a while even off blocks. Don't think my conventional is too far behind my sumo now

Front squat:
135x5
185x5
205x5
225x5

Not hard on my legs but core/low back fried from DLs

Reverse hypers
3x12

Quote

12-08-2017 , 02:58 PM

#203

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Dec 8: ME upper

Incline BB:
95x10
135x8
185x5
205x3
215x1
225x1
245x1
250xf

It's been a while since I did heavy incline press but don't think I ever did anything over 225.

Meadows rows:
1px10
1p+25x10
1p+35x10
2px10x2

Been meaning to try this for a while. Awkward at first, and played with different positioning but liked it eventually. 2 plates is prob good for sets of 10

DB bench:
100x8
100x6
80x10

Supersetted with DB row:
100x10
100x8
80x10

Ez bar tricep extension from the floor:
75x10
95x10x2

DB hammer curls:
35x10
45x10x2

Facepull/rope curl/rope pressdown superset:
3x12-15

Quote

12-10-2017 , 03:04 PM

#204

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Taking a break from max effort and speed work for a week or two. No injuries, just need to give my CNS a break every 3-4 weeks. Will be doing some lighter weight, hypertrophy work for a week or two.

Dec 10: legs hypertrophy

Conventional DL:
315x6x3

Belt squats:
2px10x3

Didn't really like these. Don't have the apparatus for it but tried to set it up anyway and it felt weird. Chain kept digging into my hips, prob won't do it again

RDL:
185x10x3

BB walking lunge:
70x10x3

Nordic leg curl (band assisted):
3x10

Liked these a lot

Leg extension:
3x12

Quote

12-11-2017 , 09:38 AM

#205

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Dec 11: pull hypertrophy

Seal rows:
90x10
110x12x3

Meadows rows:
2p x10x3

Pull-up/chin-ups:
4x8 (two sets pull-up, 2 chin)

DB pullover
55x10x3

Cable row:160x10-12x3

Face pulls:
3x12

Supersetted in various curls with the last couple exercises

Quote

12-13-2017 , 09:26 AM

#206

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Dec 13: push hypertrophy

Bench:
Warmups
215x10
205x10
185x10

215 felt good, had a couple reps in the tank, the other sets were actually harder bc I went on shortish rest

Incline DB:
70x10x3

Floor press:
185x8x3

Cable fly:
4x12

Elbows out DB tri extension:
25x12
30x10x2

Lateral raise:
3x12

Rope pressdown:
3x12

Quote

12-14-2017 , 02:50 PM

#207

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

dec 14: legs hypertrophy

squat:
315x8x3

RDL:
225x8
275x8x2

leg press:
4x12

GHR:
4x12

Quote

12-19-2017 , 02:16 PM

#208

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Back in the states visiting family. Been working out, but just doing hypertrophy work still. Won't log everything but last four workouts have been shoulders, back, chest, legs.

Quote

12-22-2017 , 01:12 PM

#209

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Dec 22: push

DB bench:
Wu
100x10 (PR I think)
100x8
80x12
80x10

Machine chest press:
4x10

Incline bench:
135x10
155x10x2

Pec fly:
3x12

Skullcrushers:
95x10
115x10x2

Rope pressdown:
3x12

Back in Germany, thought I would be jet lagged, but slept for 10+ hours last night and everything felt light today.

Quote

12-23-2017 , 10:33 AM

#210

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Dec 23: pull

T-bar row:
2p x 10
3p x 10
3.5p x 8
4p x 8
4.5p x 6, then a drop set

Pull-ups:
4x8

Cable row:
160x10
180x10
200x10

HS row
3p x 10
3.5p x 8 x 2

Lat pull down:
140x10x3

Facepull:
3x12

Supersetted in hammer curls, preacher curls, rope curls with the last 3 exercises. Off tomorrow, then going to test DL max Monday, and bench max a few days after that.

Quote

12-25-2017 , 09:48 AM

#211

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Dec 25: Max DL- three PRs in one workout for xmas!

Sumo DL:
Warmups
405x1
435x1
465x1 PR+10
475x1 PR +20
485x1 PR +30
500xf

Got greedy on the 500 and it barely moved. 30 lb PR is great tho, the extra holiday calories prob helped.

Quote

12-25-2017 , 10:37 AM

#212

loco

The First Golden

Join Date: Jul 2008 Posts: 14,843

Two sumo specialists going at it for the holidays, toocurioso vs beechnuts. Love it. Winner is toocurioso.

5 wheels greater achievement than 500, even though it's less.

Quote

12-25-2017 , 11:05 AM

#213

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Quote:

Originally Posted by loco

Two sumo specialists going at it for the holidays, toocurioso vs beechnuts. Love it. Winner is toocurioso.

5 wheels greater achievement than 500, even though it's less.

He used straps tho. No lift. The realities of 2p2 judging

Quote

12-29-2017 , 05:06 AM

#214

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Dec 28:

Max bench:
Warmups
245x1
275x1
295xf
225x5x2

Pretty frustrating. Thought 295 was there after 275 felt so easy. Didn't get stuck on my chest like it often does when heavy, but kinda got stuck half way up and didn't move up or down for several seconds. Spotter did a good job of giving me every opportunity to grind it out. Traveling all week and driving all day prob didn't help. Feel like I could get this on a good day.

Incline DB:
70x10
80x10
80x8

Pec fly, skullcrushers, tri pressdown

Traveling more today, hotel has a "gym" so might be able to lift but will prob take it easy.

Quote

01-01-2018 , 02:52 PM

#215

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Hotel gym in England isn't too bad. Small but has barbell, DBs, cable pulley, etc. did a couple workouts while traveling. Back, shoulders, arms. Will pick up with normal workouts ina couple days

Quote

01-03-2018 , 03:36 PM

#216

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Back to Germany but pretty tired from traveling. Also getting fat. Will prob start the year with a short cut and drop 10-15 lbs.

Jan 3: legs

Squats: escalating sets of 5
Up to 345x5 @9

Conventional DL: escalating triples
Up to 405x3 @9

Extensions, banded GHR

Quote

01-04-2018 , 06:36 PM

#217

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Jan 4: chest/tris

Bench:
Wu
225x11 (PR +1)
225x8
225x7

Incline DB:
70x10
80x10
80x9

Machine press:
3x10

Pec fly:
3x12

Skullcrushers:
95x10
115x10x2

Rope pressdown:
3x12

Quote

01-05-2018 , 10:11 AM

#218

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Jan5: back

Bent over rows:
135x10
155x10
185x8
205x8
225x8 (pendlay)
225x6

Meadows rows:
1p x 10
1.5p x 10
2p x 8 x 2

Pull-ups:
10, 8, 8

HS rows:
2p x 10
3p x 10
4p x 8

Lat pull downs
3x10

Cable rows:
3x10

Supersetted in hammer curls, preacher curls, etc

Quote

01-05-2018 , 10:38 AM

#219

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,119

Nice volume PR on the bench -- based on my own experience when I was more fat and less weak, 295 for sure should be there if you can get 225x11. Re: the 295 miss: as a frequent traveler, I'd agree that sustained periods of being on the road aren't great for lifts, especially max effort.

Feels like 300+ will be there next cycle.

Quote

01-05-2018 , 01:36 PM

#220

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Thanks, working my way toward respectable NFL combine bench numbers for a punter/kicker. Agree that 295 should be there right now but traveling might have hurt my previous max out.

Quote

01-08-2018 , 01:53 PM

#221

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Basketball over the weekend

Jan 8: Max effort lower

Rack pulls (pin at knee):
225x5
315x5
365x3
405x3
455x1
495x1
525x1 PR +10
545xf

Leg press
GHR
Extensions

Quote

01-09-2018 , 09:09 AM

#222

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Jan 9: ME upper

Floor press:
135x8
185x5
205x3
225x2
245x1
265x1
280x1 PR +5
290x1 PR +15
295x1 PR +20

Rare to set PRs like this on a push movement but only second time doing it heavy and the first time I had done rackpulls right before it so was not as fresh.

Superset the following:
DB bench press:
100x9 (felt light and then triceps just gave out from floor press)
100x8
80x10

DB row:
100x10x3

Pec fly:
4x12

Seal row:
95x10
115x10
135x10
145x8

Did "10" on last set but couldn't bring the bar all the way up to the bench on the last two. Really like these but a pain to set up.

Rope curls, rope pressdowns