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Thread: Beastmaster103 - back to basics

  1. #121
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    11/7/13 - BP

    Warmup - 115 X 5; 165 X 4; 205 X 3; 245 X 1;

    Workset - 285 X 1 - PR! - I decided to up the weight by 10 instead of 5 lbs and was able to hit 285.

    Press Backoff Sets, warmup - 85 X 5; 130 X 4; 160 X 4 X 4;
    CGBP - 95 X 8; 135 X 8; 155 X 8 - First time I've attempted this in a long time. I'll try straight sets of 155 next week. I'm still debating on the rep/set scheme.
    Pullups - BW+20/BW supersets X 3 - 1/4;
    Weighted Dips - BW + 20 X 6 X 3; I'll be attempting sets of 7 across next time;

    Post workout - 20 minutes on the treadmill;

    I was pleased with the workout, but concerned about my pain in my left arm/shoulder. It didn't hamper any of the exercises, but I am going to try to add additional stretching/mobility to eliminate the pain. I think it is related to my left elbow/forearm pain.

    Tonight, I'll be off, but tomorrow is BS. I am upping that by 10 lbs as well - time to go balls to the wall...355 will be next.

    PL Total - BP - 285 + DL - 430 + BS - 345 = 1060 - getting closer...

  2. #122
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    Nice work brother! 1100 is going to go down much easier than we thought. A 3 plate BP is only 30 lbs away!

  3. #123
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    Thanks! I just figured, since I added 10 lbs to the DL, why not the BP, too? And it worked...so now I'll do the same for the squat tomorrow.

    I need to make sure I stay as limber as possible...355 is doable...should I walk out with 405 on my back as a warmup?

    You're kicking my ass in squats, btw. I may try a smolov routine to bring it up 50 lbs. It is too freaking low.

  4. #124
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    I would do walkouts with 405 or heavier but not on the same day you're trying for a PR.

  5. #125
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    Good point...maybe do the walkouts on a deload week? I've tried it once and the additional 50 or so pounds on the bar feel insurmountable...but I was saying the same thing about a 340 squat and a 400+ dl 6 months ago. The body will adjust.

  6. #126
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    11/10/13 - BS

    Just as a preface, this past week, based upon my conversations with Eiji, I made the decision to go for 10 lb PR's on the BP, BS, and DL. I was 2/3 prior to this workout, but the BS has been troubling me for some time.

    Warmup - Limber 11 (or 10, I think I forgot one) and VooDoo Floss Bands (Red) for my IT Band and Knees on both legs between warmup sets;
    BS Warmup - 155 X 5; 215 X 3; 265 X 1; 315 X 1

    BS Workset - 355 X 1 - PR!! This was tough, but not as awful as I had thought. I used my phone to record the set, and I think I have more left in the tank for next week. I had major gas/cramps as soon as I put my belt on (last warmup, then the workset), but nothing catastrophic happened.

    Backoff set - 247.5 X 4 X 4 - In the third and fourth sets, I nearly used them as pause squats. It was probably a bit of fatigue and caution, to make sure I maintained proper depth.

    Front Squats - 110 X 3 X 8 - these felt pretty good. I may jump up to 120 next week, as the 5 lb jumps since I started at 95 weren't bad thus far.
    GM's - 120 X 8 X 3 - tough but felt good. These are always a bit difficult at the end of a squat workout. I'll up the reps to 12 and keep the weight the same next time.

    DB Neck Raises - 37.5 X 25 X 4 - these were fine.

    All in all, a great workout. PL total to date: DL - 430 + BS - 355 + BP - 285 = 1070 - almost there...if I can hit the 10 lb jumps next week, I'll be at 1100, which was my goal for the year.

  7. #127
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    I think you need to only take 3 lb jumps right now. You're going too fast. ;-)

  8. #128
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    Quote Originally Posted by Eiji View Post
    I think you need to only take 3 lb jumps right now. You're going too fast. ;-)
    You're probably right. I mean, I listened to your last suggestion, so a 3 lb jump is very reasonable.

  9. #129
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    Quote Originally Posted by beastmaster103 View Post
    You're probably right. I mean, I listened to your last suggestion, so a 3 lb jump is very reasonable.
    I knew I could count on you to listen to reason.

  10. #130
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    starting strength coach development program
    Quote Originally Posted by Eiji View Post
    I knew I could count on you to listen to reason.
    I guess I'm easily persuaded.

    If things go well this week, I'll hit 1100 - 440 DL, 365 BS, 295 BP.
    One week of a deload, then two more weeks of gains, hoping to get up to 1150-1160. It will be taxing, that's for sure. I can't believe that am almost halfway to five wheels on the DL and four wheels on the BS. This isn't earth shattering for most, but I didn't think it was attainable.

    My hip flexors aren't feeling as sore since I started doing the limber 11 (thanks again, btw)...but I have some major DOMS throughout. I'm okay with DOMS over hip flexor piercing pain every day of the week.

    Are you concerned that these continued gains will break down your body at all? I like the progression I've been making, but that is always in the back of my head...

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