Beastmaster103 - back to basics

[beastmaster103]

06/01/14 - DL - Max - Sunday

Preface - this workout did not exceed my expectations. I fell short, but learned something about myself at the same time, all the while avoiding any injury. Live to fight another day.

Warmup - probably started my failure on the new 1RM attempt - 25 minutes treadmill

DL Warmup - 235 X 5; 285 X 3; 335 X 2; 405 X 1;

Workset - 465 X 0; 455 X 0 - I couldn't get the bar off of the ground. It was most likely a combination of the following:

1. Sore hamstrings from GM's during my last squat workout - big mistake to switch things up this late before a peak.
2. Not enough carbs/protein prior to the workout.
3. Too long of a treadmill workout.
4. Mentally psyching myself out of the max rep (405 was harder than it should have been).

Trying to make this into a positive - I didn't injure myself and knew I shouldn't push things. Also, I feel I'm getting my core significantly stronger, which will only help me in the big three. I may look into specializing in DL/BP/BS for spurts to increase each lift individually.

SSB Squats - 155 X 8 X 2 - these felt great. I am really enjoying the feel of the SSB Bar. I need to find better clamps for the sleeves...it is smaller than 2", so it's a bit unorthodox.

Bent over DB Rows - 100 X 8/8 X 2;

BB Shrugs - 385 X 10;

BB Bicep Curl - 100 X 9;

DB Wrist Curl - 55 X 10/10 X 2 (alternating hands with each set) Superset with Reverse Wrist Curl - 55 X 6 X 2 (both hands on the dumbbell sleeves);

Plank - BW X 40s X 2 - these are always tough at the end;

I'm going to go through this routine again, but set the next max at 460. I should be able to break it, but I will need to really focus on the PR days. We'll see how things go...

Music: Emmure, Dangerkids;

Time: 86 minutes

[beastmaster103]

06/03/2014 - Tuesday - Bench Press MAX;

Another disappointing day...I worked out at the last minute and was not ready (physically and/or mentally) to max on the bench.

Warmup - treadmill - 25 minutes - this was entirely too long. I cannot go longer than 15 (my first mistake);

BP Warmup - 145 X 5; 185 X 3; 225 X 2; 265 X 1;

BP Workset - 300 X 0; 295 X 0 - both PR attempts were similar. I was able to get the bar off of my chest by 3 or 4 inches, then I stalled. I need a spotter on these heavy bench days...

CG BP - 165 X 8 X 2 - these felt strong. I'm going to keep moving up 10 lbs until 185. I'll probably drop to 5 lb increases at that point;

Press - 145 X 5,6 - my kids were making me laugh during each set. I lost at least 2 reps each time...but they are hilarious...

Dips - BW X 6 -

Duration - 61 minutes;

Music - Emmure;

For Thursday - 390 Squat - I am going to get this...then I'll try another cycle of the Jim Steel PL.

[beastmaster103]

06/03/2014 - Tuesday - Bench Press MAX;

Another disappointing day...I worked out at the last minute and was not ready (physically and/or mentally) to max on the bench.

Warmup - treadmill - 25 minutes - this was entirely too long. I cannot go longer than 15 (my first mistake);

BP Warmup - 145 X 5; 185 X 3; 225 X 2; 265 X 1;

BP Workset - 300 X 0; 295 X 0 - both PR attempts were similar. I was able to get the bar off of my chest by 3 or 4 inches, then I stalled. I need a spotter on these heavy bench days...

CG BP - 165 X 8 X 2 - these felt strong. I'm going to keep moving up 10 lbs until 185. I'll probably drop to 5 lb increases at that point;

Press - 145 X 5,6 - my kids were making me laugh during each set. I lost at least 2 reps each time...but they are hilarious...

Dips - BW X 6 -

Duration - 61 minutes;

Music - Emmure;

For Thursday - 390 Squat - I am going to get this...then I'll try another cycle of the Jim Steel PL.

[beastmaster103]

06/05/14 - Thursday - Squat Max Day

Warmup - Treadmill - 12 minutes - I kept it short intentionally.

BS Warmup - 195 X 5; 235 X 4; 275 X 3; 315 X 2; 345 X 1 - last warmup with belt;

BS - 390 X 1 - PR! - this was tough, but it worked out great. I'm happy to be so close to 400 and four wheels.

SSB GM's - 130 X 8 X 2 - these are tough, but I am going to keep at it to strengthen the low back and hammies for the DL/Squat;

SSB Lunges - 130 X 6/6, 130 X 5/5 - these were a first time for me. I liked it as it was different from lunges with DB's. I'm really enjoying the SSB.

Seated Calf Raises - 150 X 12 - easy;

Plank - BW X 40 seconds X 2;

Overall - great workout.

Time - 54 minutes;

Music - Emmure and (I can't think of the second band name);

[beastmaster103]

Good work on the squat. Dang, passing me by, gotta get back to work!
The gym I am probably going to use temporarily until we get set up in our new house has a SSB, I might play around with it next week during my rest week.

I was going to ask you for some tips on deadlifting, since I had stalled. I think I did too much of a warmup, didn't rest enough the night prior, and ate poorly, but I'm not sure. Bench was becoming tough as well.

Do you work any partial ROM's - rack pulls, lifts off of blocks? or deficit deads? I'm thinking I may need to work on improving the initial pull from the floor (until the bar is at my knees) as my lockout is fine. 500 seems achievable...I need to pull through the sticking point.

[beastmaster103]

Also, thanks. My squat has been feeling great the last two months after I decreased volume.

[beastmaster103]

06/08/14 - DL 60% 1RM, Sunday;

Warmup, Treadmill - 14 minutes;

DL - 235 X 5; 280 X 8;

SSB Squats - 165 X 8 X 2;

BB Shrugs - 395 X 10 X 2;

DB Rows - 105 X 8/8;

BB Bicep Curl - 100 X 10 - upping this to 105;

Some forearm assistance: Wrist Curl, Reverse Wrist Curl (DB), superset - 65 X 10/10 & 32.5 X 8 (held DB with two hands for 2nd exercise) X 2;

Plank - BW X 40s X 2;

Duration - 52 minutes;

Music - Attacked by sharks - I think

[beastmaster103]

I think I got the best payoff for DL from paused squats and GM. I did a fair amount of deficit deads a while ago, because I was also getting stuck off the floor, and didn't really see much carryover from them. Higher volume (ugh) deadlifts at the same time as the paused squats and GM as well, so it wasn't exactly a black box. Once I finish this miserable prowler work and hopefully get back into a home gym I will probably add some sets across on all my lifts in the hopes of getting them going back up again, I'm starting to stall all my lifts.

Are you cutting? I need to try a bit of that as well. I plan on adding more cardio on the lower percentages until I get to 90% weights. This way, it shouldn't impact the heavier lifts. On the heavy days - 90, 95 and 100, I'll keep the cardio to 12-14 minutes of walking.

I've added GM's to my routine. I think they hurt my PR attempt at the deadlift as my hammies were sore for five days after I added them. I was thinking about using blocks or deficit deads, but paused squats may be a good addition. I have a feeling my core needs to get stronger, so I've also added planks after every workout. I want to start adding weight on the planks after I am able to hold for 60 seconds for two "reps."

[beastmaster103]

06/10/2014 - BP 60%, Tuesday

Treadmill - 15 minutes;

BP - 150 X 5; 180 X 8 X 2;

CGBP - 175 X 7,5;

Press - 145 X 7,5;

Dips - BW X 5;

Not a bad workout overall, but I was pretty taxed from the long day. I'll be trying to keep benching without the slingshot until the weights get much heavier. I will get 300 for a single in August...

Music: sylosis

Time: 45 minutes;

[beastmaster103]

6/13/14 - 60% 1RM - BS - Friday

Warmup - Treadmill - 15 minutes;

BS - 205 X 5; 245 X 8;

SSB GM's - 130 X 10 X 2;

SSB Lunges - 130 X 6/6 X 2

SSB Calf Raises - 215 X 12 X 2 - these were a disaster. I reversed the bar to keep the weight on my back, but it made the calf raises tough. My neck was extremely fatigued from the torque I felt holding the weight.

Plank - 40 seconds X 2 - always a killer at the end.

Duration: 48 minutes;

Music - Sylosis

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

6/15/14 - 60% 1RM - DL

Warmup - Treadmill - 15 minutes;

DL - 230 X 5; 255 X 4; 300 X 8;

SSB Front Squats - 165 X 8 X 2;

DB Rows - 105 X 8/8

BB Shrugs - 405 X 10 X 2;

BB Bicep Curl - 105 X 7;

Plank - 40 seconds X 2;

Duration - 57 minutes;

Music: Sylosis;