Beastmaster103 - back to basics

[beastmaster103]

10/29/13 - DL Deload

Warmup - Treadmill - 20 minutes of walking

DL Warmup - 135 X 5; 225 X 4; 270 X 3; 320 X 2
Workset - 380 X 2;
Backoff Sets - 320 X 4,4,4,7;

DB Side Bends - 65 X 12/12 X 2;

BB Shrugs (w/straps) - 390 X 12 X 3

SLDL's - 165 X 10 X 3

BB Neck Raises - 35 X 25,25,25,15

Overall - this was a tiring workout. The SLDL's were tough and my lower back was taxed from the cumulation of DL, shrugs, and then SLDL's. I'm sure I'll hit 425 next week, which will be nice. Tonight is Bench Deload - shouldn't be too bad...

[beastmaster103]

10/30/13 - Bench Deload

Warmup - 30 minutes treadmill, walking;

BP Warmup - 105 X 5; 155 X 4; 195 X 3; 225 X 2;
BP Workset - 250 X 2;

Press Backoff Sets - 158.75 X 4,4,4,5;

I stopped after the press...I may have pushed too hard on the treadmill, but my left forearm/elbow was bothering me again. I was trying to keep it loose, but I called it quits after the main exercises were completed.

[Eiji]

Taking a break?

[beastmaster103]

No, I worked out Saturday and tonight. I haven't had a chance to post. The wife has strep throat and I've been taking care of the girls for the last two days.

11/2/13 - Saturday - Squat Deload

15 minute warmup - treadmill
BS warmup - 155 X 5; 215 X 4; 265 X 3;

BS - 315 X 1;

Backoff Sets - 245 X 4,4,4,5

Front Squats - 105 X 3 X 8

GM's - 115 X 10 X 3

Saturday was a good workout...my hammies felt the burn, to say the least....

************

Sunday - 11/3/13 - Press

Warmup - Treadmill - 30 minutes walking

Press Warmup - 45 X 5; 85 X 4; 125 X 2; 165 X 1

Press - 205 X 1 - PR!

(Note - left shoulder and elbow have been hurting a bit during workouts. I think there should be a way to fix it, and I might start doing trigger point therapy on that arm.)

BP - Backoff Sets - Warmup: 115 X 5; 170 X 4; Worksets - 222.5 X 4,4,4,5;

BB Weighted Crunches - 135 X 12 X 4;

I stoppped at this pont - I am worn out from the weekend...I didn't want to push things too far. DL PR is scheduled for Tuesday - 425 - I'm hopeful...

[Eiji]

I hope your wife feels better soon. Strawberries are the best for colds and such. Whenever I feel something coming on I eat at least a pound ASAP and that usually kicks it.

Nice press PR bud! I like that you press and bench on the same day. I was doing that for a while and I liked it. Except for I felt like I needed to do as much pulling in those planes and that made for a very long workout. I then switched to Paul Carter's LRB intermediate template. I liked it alright but I really missed my modified Hepburn progression and switched back to that but kept the LRB split. It has been working but I'm trying to figure out how to get more frequency in so a change is coming.

I think you should through 430 on the bar for the DL...just sayin

[beastmaster103]

I hope your wife feels better soon. Strawberries are the best for colds and such. Whenever I feel something coming on I eat at least a pound ASAP and that usually kicks it.

Nice press PR bud! I like that you press and bench on the same day. I was doing that for a while and I liked it. Except for I felt like I needed to do as much pulling in those planes and that made for a very long workout. I then switched to Paul Carter's LRB intermediate template. I liked it alright but I really missed my modified Hepburn progression and switched back to that but kept the LRB split. It has been working but I'm trying to figure out how to get more frequency in so a change is coming.

I think you should through 430 on the bar for the DL...just sayin

This strep has wiped her out. She has not been able to do anything since Friday at noon.

430 - why not? I think some of the accessory work should help out my pulls (shrugs, SLDL, GM's, FS's, etc.). 420 wasn't easy, but it made me feel confident I could get consistent PR's. It probably won't hurt if I push it up 10 pounds for the next two weeks - take the PR to 440 by mid november? I am only hesitant in that I don't want to get too greedy with my gains.

I am looking for a programming change at the end of the year...the 4X4 has been great, but I need to change things up. I may try the Hepburn progression and move towards heavy doubles and triples.

[beastmaster103]

I've been checking some of the other general training logs and noticed a few things - my squat sucks in comparison to my bench, press, and DL. The other thing is that I may need to add some assistance work to help my main lifts (or switch what I'm currently using).

For Bench Day - CGBP will be started after the press backoff set; how close does one's grip need to be for these? I've done them in the past, but never knew if it was correct. I have a closer bench grip, so I'm assuming I would have my hands at the very edge of my bar's inside knurling...that would tighten my grip by about 6-8 inches. Any suggestions?

I'm not sure where I should incorporate this, but I might start doing deficit DL's (standing on 2 45's) as an accessory on squat or DL day. I'm thinking squat day, since I'm very spent after 9-10 dl sets, shrugs, and GM's. I'll add these immediately after the squat backoff sets, then end things with SLDL's (or I may eliminate those). I want to keep the gainz coming, but don't want to sacrifice them with too much volume. I'm still pondering RDL's to try and even out my leg muscles in my thigh.

These can all be addressed in the future, maybe when I switch to the Hepburn method after Christmas. By the way, all I want for Christmas is an 1100 plus PL total, a 460+ DL, 390+ BS, a 300+ BP, and a 215+ Press. Am I asking Santa for too much?

[beastmaster103]

11/5/13 - DL

DL Warmup - 135 X 5; 225 X 4; 315 X 2; 380 X 1 (mixed grip);

Workset - 430 X 1 - PR! - this was not as bad as I thought it would be. The right side of the barbell got caught on the power rack pin on the pull, but I was able to maneuver around it. On the video (which is one of many requiring posting), it looks pretty awkward.

Backoff Sets - 322.5 X 4,4,4,5;

DB Side Bends - 70 X 10/10 X 2
BB Shrugs (w/straps and belt) - 395 X 12 X 3;
SLDL - 170 X 10 X 3 - these may require straps in the future. I was very fatigued from all of the pulling during the workout.
BB Neck Raises - 35 X 25 X 4;

Overall, this was a very satisfying workout. Tonight is bench, and 280 is in sight. PL total is now 430 + 345 + 275 = 1050...50 lbs to go. I will be at 1100 by 12/31/13.

[Eiji]

430! Nice!

[beastmaster103]

430! Nice!

I wouldn't have attempted it if you didn't throw the suggestion out there...thanks!