Beastmaster103 - back to basics

[beastmaster103]

04/23/14 - Bench Day - 80% 1RM - Wednesday

Treadmill Warmup - not today...had to keep an eye on the Pens game.

BP Warmup - 155 X 5; 187.5 X 4; 212.5 X 3;

Worksets - 247.5 X 2,3 - I cannot pinpoint why these attempts were so weak. I believe it was because of a few factors: not enough carbs/fuel to perform the worksets, not resting enough between the last warmup and workset, bad workout day. Anyways, I'm pissed at those results. I don't see how I'll hit 310 if 247.5 is this much of a struggle. I may need to recalculate my bench max to 290 or 295, as that is a modest increase from the last successful 1RM of 285. It appears as though I'll hit that at/around the 95% mark. That's okay, but disappointing.

CGBP - 140 X 8 X 2 - these felt really good. I'm going to increase in the hope it will help to strengthen my bench. I'll have press become the third exercise during this day.

Press - 140 X 8,6 - these weren't bad, but I probably could have banged one more rep on my second set. I started the first set by cleaning the bar up to the start position.

I did not attempt dips last night.

Frankly, I'm very nearly losing all confidence in the Penguins after seeing them being outhustled in every facet of the game last night (I watched from the middle of the 2nd period through the pitiful OT). This ate away at me and I had to wait an extra hour after the loss to calm down enough prior to heading to bed.

Ugh...no music last night, either. One positive note is that I bought a simple headphone cord so I can now listen to most of my songs in my work truck...

[beastmaster103]

04/27/14 - Squat - 80% 1RM, Sunday

Warmup - 195 X 5; 235 X 4; 275 X 3;

Workset - 315 X 5;

Front Squats - 125 X 8 X 2;

Lunges - 90 X 6/6 X 2;

Seated Calf Raises - 130 X 12 X 2;

Leg Press Calf Raises - 180 X 12 X 2;

Music - none. I didn't have time for cardio as I had to pick up my wife from a wedding shower...

Looking for Tuesday to be DL day...should be good if the Pens wrap up the series tomorrow night...

[beastmaster103]

Thursday - 5/1/14 - 85% Bench and Deadlift

Warmup - 10 minutes treadmill

DL Warmup - 235 X 5; 280 X 4; 327.5 X 3; 350 X 2;

DL Workset - 397.5 X 3 - this was a grinder. I had about 10 seconds of rest between reps 2 and 3, but I banged it out.

BP Warmup - 155 X 5; 187.5 X 4; 217.5 X 3; 232.5 X 2;

BP Workset - 262.5 X 2,3; 2nd set with Slingshot;

CGBP - 145 X 8 X 2 - not bad - moving up next time;

One Armed DB Row - 85 X 8/8 X 2;

Press - 140 X 7,6;

BB Shrugs (w/straps and belt) - 355 x 10 X 2;

BW Dips - 7,6;

BB Bicep Curl 100 X 8;

Some forearm/reverse forearm work (brief) - I only attempt shit like this during DL day so my grip is not affected.

Music - The Browning - actually a really good pair of albums.

Duration - 83 minutes;

[beastmaster103]

5/7/14 - 85% Squat - Wednesday

Warmup - Treadmill - 16 minutes

BS - Warmup Sets - 195 X 5; 232.5 X 4; 275 X 3; 295 X 2; Workset - 330 X 3 - third rep was a grinder...

Front Squat - 135 X 8 X 2;

Lunges - 90 X 6/6 X 2;

Seated Calf Raises - 135 X 12 (3 - 45 lb plates on my knees);

Duration - 48 minutes;

[beastmaster103]

5/14/14 - 90% - DL and Bench - Wednesday

Work and personal life has been exhausting recently...it was a struggle just to get my ass into the garage to lift...

Warmup - Treadmill - 14 minutes

DL - Warmup - 235 X 5; 280 X 4; 327.5 X 3; 372.5 X 2; Workset - 420 X 2 (mixed grip) - grinder, with about 10 seconds rest between reps.

BP - Warmup - 155 X 5; 187.5 X 4; 217.5 X 3; 247.5 X 2; Worksets - 277.5 X 1, 2 (second set with slingshot);

CG BP - 150 X 8 X 2 - these have been feeling really good. I'm going to keep upping the weight by 5 lbs each week.

Press - 145 X 6,5;

DB Row - 90 X 8/8 X 2;

BB Shrugs - 365 X 10 X 2;

Dips - BW X 7 X 2;

BB Bicep Curl - 100 X 8;

Duration - 86 minutes;

Music - Lamb of God until my ipod battery died.

[beastmaster103]

05/16/14 - 90% Squat

Warmup - Treadmill - 15 minutes

Squat Warmup - 195 X 5; 232.5 X 4; 272.5 X 3; 310 X 2;

Squat Workset - 350 X 2 - this felt really good. I recorded the set on my phone and rewatched it...form was maintained and I went below parallel on both reps.

Front Squat - 140 X 8 X 2 - also felt good.

Lunges - 100 X 6/6 X 2

Seated Calf Raises - 140 X 12

Overall - great workout.

Music - Abandon All Ships

Time: 49 minutes

[beastmaster103]

My SSB from Bells of Steel finally arrived today...I'll be testing it tonight or tomorrow. I plan on adding front squats to the deadlift day and GM's to the squat day.

[beastmaster103]

A SSB has been on my wish list for at least a year now. The 20+ rep sets box squat with chains videos from EliteFTS make it seem so glamerous, in the perverse powerlifter meaning of the word...

It arrived yesterday, but I have yet to remove the packaging. It is immense - the handles are bigger than the EliteFTS version. I plan on building a box for squats, as well as a small box for deficit deads. It should really help strengthen my core for both the dead and squat.

I'm beyond my limit of purchasing any additional equipment at this point. I bought the heavier bar they make which is rated to hold up to 300 kilos (should be more than I'll ever need). The base SSB is only rated to 150 (which is still nothing to sneeze at).

[beastmaster103]

05/25/14 - 95% DL and BP - Sunday;

Warmup - Treadmill - 20 minutes;

DL - 235 X 5; 285 X 3; 350 X 2; 400 X 1

DL Workset - 442.5 X 1 - definitely a grinder. I believe this is a PR as well!!

SSB Front Squats - 150 X 8 X 2 - these felt really good. It is a great change of pace from the straight bar as extra leverage is placed on the lower back.

BP - Warmup - 155 X 5; 187.5 X 4; 225 X 3; 265 X 1;

BP Worksets - 295 X 0 - this just was not going up. I believe I was too tired; 295 X 1 - with Slingshot - it wasn't easy, but the sling shot definitely helps at the lower 1/3 of the lift.

CG BP - 155 X 8 X 2 - felt really good. I'll be moving up next week;

Press - 145 X 6,5;

DB Row - 95 X 8/8;

Shrugs - 375 X 10 X 2;

BW Dips - 8,7;

BB Bicep Curl - 100 X 9;

Wrist Curls - 80 X 12 X 2;

Overall Workout duration - 109 minutes;

Music - Abandon All Ships, The Browning;

[beastmaster103]

05/28/14 - 95% BS - Wednesday

Warmup - Treadmill - 25 minutes;

BS Warmup - 195 X 5; 232.5 X 4; 275 X 3; 320 X 1;

Workset - 370 X 1 - PR! - this was not too bad. I'm excited for 390 in a week. I am confident I'll hit it.

SSB Good Mornings - 125 X 8 X 2 - these were tougher than anticipated. My hammies are screaming today...so I think I'm going to like the SSB.

DB Lunges - 110 X 6/6 X 2;

Seated Calf Raises - 145 X 10;

Plank - BW X 30s X 2 reps;

Duration - 67 minutes;

Music - The Browning and another group I cannot remember...