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Thread: Beastmaster103 - back to basics

  1. #21
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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    6/17/13 - Cut the lawn, which I consider to be my "cardio" day. It was a hot and humid evening, and our lawn is about 1 acre. I have no idea how far I actually walked with the push mower, but it took about 90-100 minutes. Bench tonight, 6/18. BS tomorrow night, 6/19. Things are progressing well and I hope to push the 4X4 through the summer (up through Labor Day) until I reset my 1RM two or three times on the big four.

    I've already surpassed my modest starting points since the two month + layoff. Let's see how far I can continue the jumps in the weight. I'm getting closer to my all-time PR's (at 3X5 or 1X5), but I'm confident they'll be shattered.

    The new PR's should be occurring in late July to early August...

  2. #22
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    6/19/13 - BP

    Warmup - 65 X 5; 115 X 4; 165 X 3
    215 X 3
    165 X 4,4,4,9

    Chinups (BW) - 7, 5, 4;
    DB Snatch - 45 lbs X 10 X 3 (each arm)
    Skullcrushers - 75 X 12, 12, 8;

    I may start to decrease the reps on the bicep and tricep accessory work (5-8 rep range instead of 8-12).

    For today, 6/20 - BS.

  3. #23
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    6/21/13 - BS

    Warmup - Bar X 5; 95 X 4; 145 X 3; 195 X 3;
    247.5 X 3;
    195 X 4,4,4,8;

    Pause Squats - 65 X 5; 105 X 4; 147.5 X 3;

    Seated Calf Raises - 75 X 12 X 3

    ------------------------

    6/23/13 - Press

    Warmup - Bar X 5; 95 X 3; 125 X 2

    155 X 3;
    132.5 X 4,4,4,6;

    One Arm DB Row - 80 X 12 X 3;
    Bent Over DB Raises - 20 X 12 X 3;
    BB Bicep Curls - 75 X 12 X 3;
    BB Hammer Curl - 30 X 12 X 3 (6 reps per bicep)

    Absolutely hellacious weekend. Had plenty of family things to do. Got extremely chafed on Saturday (and again) on Sunday. Sleep was at a premium, but at least the Pirates are pulling victories out of their ass.

  4. #24
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    6/24/13 - DL

    Warmup - 135 X 5; 185 X 4; 225 X 3; 275 X 2

    312.5 X 3
    265 X 4,4,4,8;

    BB Shrugs, DOH grip - 225 X 12 X 3;
    DB Lunges - 90 X 12 X 3;
    Weighted Crunches - 50 X 12 X 3

    Everything felt really good. I kept my form pretty tight throughout the DL sets. The last set felt great, as it felt like I hit a groove for the low back work. Hot as a mofo in my garage, even with a large fan. Summertime heat and humidity is here. Looking for BP today, 6/25, then BS on 6/27.

  5. #25
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    6/26/13 - BP

    Warmup - 55 X 5; 105 X 4; 155 X 3

    205 X 3;
    170 X 4,4,4,8;

    Chinups (BW) - 7,5,4;
    Skullcrushers - 80 X 12,9,6;

    I ended up cutting the lawn prior to the workout. It was a solid 2 hours of my "cardio." My right shoulder started to ache while cutting the lawn. I skipped the DB snatch last night because of the shoulder pain I was feeling. It did not affect my bench or tricep exercises. I'm still unsure as to how it started to hurt...but I'll monitor things and see how they go.

    I may begin to incorporate rotator cuff specific stretching and strengthening exercises after press/bench workouts.

    BS tonight...how 'bout them Pirates!!!

  6. #26
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    6/28/13 - BS

    Warmup - Bar X 5; 95 X 4; 145 X 3; 195 X 3

    240 X 3;
    202.5 X 4,4,4,7;

    Pause Squats - 65 X 5; 115 X 4; 150 X 3;

    Seated Calf Raise - 90 X 12 X 3;

    Everything felt pretty good. This is part of the backoff week for the 4 X 4. 240 felt a bit heavy, but the four sets afterwards worked well. I've begun to enjoy the light pause squats - it's an easy way to finish off the squat, while being able to emphasize form.

    6/30/13 - Press

    Warmup - Bar X 5; 95 X 3; 135 X 2

    170 X 3 - this was a struggle, especially the third rep. I may start to change the weight increases after the next workout at 180, which I don't see myself getting three reps.
    137.5 X 4 X 3 - was unable to get any extra on the AMRAP set. The set of 170 taxed me.

    DB Bent Over Row - 85 X 10 X 3 - dropped the reps by 2 to 10 as I've been increasing the weight.
    DB Seated Bent Over Raises - 20 X 12 X 3 - may increase by 5 and drop the reps to 8, then work my way up to reps of 12 prior to the subsequent increase
    BB Bicep Curl - 80 X 12,12,7 - looking to drop the reps to 10 next workout. I'll keep increasing the weight, though.
    DB Hammer Curl - 35 X 12 X 3 - this felt good...always have to add a secondary bicep exercise for no other reason than ego.

    Press was officially the start of week 8 of the 4 X 4 template. I'll work through this and next week, then assess my progress. I'm thinking I'll drop the Press down to 5/2.5. I'll see how the other three fare.

  7. #27
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    7/1/13 - DL

    Warmup - 145 X 5; 195 X 4; 245 X 3; 295 X 2

    325 X 3 - realized afterwards that I was supposed to attempt 345 - sunnaofabitch...so...I added 40 pounds to the bar and hit 365 for a single! Fuck yeah. I think that ties or comes very near to my alltime PR. 400 is near, and I know I'll get there this summer

    365 X 1
    275 X 4,4,4,8 - I also upped the backoff weight by 2.5 lbs just because. Overall, it was great, especially given the fact that I left part of my left shin on the barbell.

    DOH Shrugs - 235 X 10 X 3;
    DB Lunges - 95 X 12 X 3 (40 lbs of plates on each olympic DB handle)
    Seated Crunches - 55 X 12 X 3

    It was a great workout - just what was needed after a case of the Mondays...

  8. #28
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    7/2/13 - BP

    Warmup - 75 X 5; 125 X 4; 175 X 3

    225 X 2;
    175 X 4,4,4,7;

    Chinups (BW) - 7,5,5;
    DB Snatch - 50 X 10 X 3 - ramping set 1-4 on each arm
    Skullcrushers - 85 X 10,10,5;

    Overall, it was a good workout. I think I've been pushing the weight too quickly on the Bench (not as fast as the press, though), and may need to drop to 5/2.5 jumps...

    BS is on the Fourth...today is my day off, and that really means cutting the bastard lawn.

  9. #29
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    07/6/13 - BS

    Warmup - 55 X 5; 105 X 4; 165 X 3; 215 X 2

    262.5 X 3;
    210 X 4,4,4,7;

    Pause Squats - 80 X 5; 120 X 4; 160 X 3

    Seated Calf Raises - 100 X 12 X 3

    I took a video of two of my backoff squat sets to check form (since it's tough to tell when you are lifting alone). It looked good - kept knees out, thighs at or slightly below parallel, didn't lean forward at any point...so I'm happy with that.

  10. #30
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    starting strength coach development program
    7/7/13 - Press

    Warmup - Bar X 5; 95 X 4; 135 X 3;

    170 X 3 - this was tough, but not as gut wrenching as last week's triple;
    140 X 4,4,3,3 - I think the sets are getting tough and may try to keep my jumps to a minimum. I may just keep increasing 2.5 lbs and see how things go.

    I'll definitely try 170 one more time to make sure I have no problem hitting it for a triple.

    Bent Over DB Row - 95 X 10 X 3 - this is getting tougher...I may drop down to 8 reps per set as I keep increasing the weight;
    DB Reverse Flyes - 25 X 8 X 3 - Felt Good, as this was my first jump in weight in a few weeks.
    BB Bicep Curl - 85 X 10,10,7 - this was tough, but felt good as well.
    DB Alt Hammer Curl - 35 X 12 X 3 - 6 reps per arm per set. I'll prob increase these in two workouts.

    Overall, everything felt great. Hot as hell in the garage, but I'm kinda used to it now.

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