Beastmaster103 - back to basics

[beastmaster103]

07/09/13 - DL

Well, I've got good news and bad news. Good news: I pulled 375 for a single (or maybe 1.5 reps). Bad news: I pulled a muscle in my lower back...

Warmup - 155 X 5; 225 X 4; 275 X 3; 325 X 1;

375 X 1 (DOH/Pinch Grip) - bar dropped out of my hands on the way back down. Form was not optimal as I struggled to lock out.
375 X 1 - mixed grip, with right hand facing away; this was much better, but I pulled a muscle in my back.

https://www.youtube.com/watch?v=F8Wv7NX2J_4

Video of workset is above...

In between sets, I used the lacrosse ball to keep the blood flow in my lower back.

282.5 X 4 X 4 - I worked through the backoff sets with my back getting tight. I didn't AMRAP the last set, but wanted to get the volume in the workout.

I believe this is a link of the 2nd or 3rd backoff set - http://youtu.be/niJz72BhwrE

Shrugs - DOH - 245 X 10 X 3 - this felt fine;

Lunges - 110 X 12 - only did one set, as I didn't want to push it with the back being sore;

Weighted crunches - 55 X 12 X 3 - felt good

I'm happy I was able to get to 375, especially since I'm lighter than I had been prior. With the next week being deload, I will take things easy. Bench will be Wed or Thur, followed by Squat on Fri/Sat. I should have my back rested enough to get through the sets in time...

[beastmaster103]

7/12/13 - BP

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

230 X 2
180 X 4,4,4,7;

Chinups - BW X 6,5,4 - lost a rep - I think it was b/c I hit my barbell with my legs on my first rep of my first set...it screwed with my mojo
Lying EZ Curl Tricep Extensions - 90 X 10,8,8;

Overall, a good, quick workout. Back is still stiff from the DL, but it didn't hinder my exercises.

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07/14/13 - Sunday - BS

Warmup - 75 X 5; 125 X 4; 175 X 3; 225 X 2

277.5 X 3

https://www.youtube.com/watch?v=FLKXWOB5t3w - crappy link to the workset. I should have adjusted the camera a bit better show my entire body, not just knees and up.


217.5 X 4,4,4,4 - did not try AMRAP with the groin getting a bit tight. I was not risking 2-4 more reps for that.

https://www.youtube.com/watch?v=HFEeoAZWbOo - that should be a link to set two or three of the backoff sets.

Pause squats - 95 X 5; 135 X 4; 167.5 X 3;

Seated Calf Raises - 115 X 12 X 3

This was a nice surprise. No pain in my lower back during the entire workout. My right groin area was getting tight during the tail end of the backoff sets, but I was able to finish.

I recorded my workset (poorly) and two of my backoff sets - from what I can tell, the form was remaining solid...so that is a great sign. I'm still believing I can milk the squat for about 50 more pounds of linear-like progression in the 4X4. I may omit the deload and continue increases by 10/5 and 5/2.5 - I'm not sure, though...

[beastmaster103]

The next four workouts will be as follows (workset and backoff sets) -

Press - 160/142.5 - deloading the main lift, while maintaining a 2.5 increase on the backoff set. I'll be attempting 172.5 the following week (for three reps);
DL - 340/287.5 - deloading the main lift, thinking this should be a good weight to work back into a new PR on the next couple of worksets after pulling the back muscle;
BP - 215/182.5 - deload week; trying to eke out another 5-10 pounds on my bench (235 and 240 workset weights in the upcoming weeks to follow);
BS - 285/222.5 - I'm bucking the trend here, as I'm deciding to increase the workset by 7.5 and the backoff sets by 5. I'll try that for three more weeks, then will switch to a 5/2.5 increase. I'm not going to deload as I feel the squat has much more growth remaining. I'm working to get back over 315, then I will revisit my lifts.

[beastmaster103]

07/15/13 - Press Deload

Warmup - 45 X 5; 95 X 4; 135 X 3

160 X 3
142.5 X 4 X 4 (didn't want to push AMRAP on deload; probably could have gotten 5 or 6 reps on the last set)

Bent over One arm DB Rows - 95 X 10 X 3
Reverse DB Flyes - 25 X 8 X 3
BB Bicep Curl (EZ Curl Bar) - 90 X 10,10,8;
DB Hammer Curl - 40 X 12 X 3 (6 reps per arm per set)

Overall - things felt pretty good. It was a slight accomplishment to hit 142.5 X 4 X 4 on my deload, as I missed 140 X 4 X 4 the last workout (workset weight was 170, though).

I'm feeling some major DOMS on my quads, hammies, and glutes...I may delay the DL workout until Wednesday. We'll see how I feel tomorrow night.

[beastmaster103]

07/17/13 - DL

Warmup - 135 X5; 185 X4; 240 X 3; 290 X 2

Workset - 340 X 3 - alternating grip; attempted 380 X 1 - failed...didn't want to push things. I got the bar off of the ground, but was apprehensive on putting too much pressure on my back after pulling a muscle last week.

Backoff Sets - 287.5 X 4,4,4,6 - felt really good

DB Side Obliques - 50 X 8 X 3 - both sides

BB shrugs - DOH grip - 265 X 10 X 3

DB Lunges - 100 x 12 X 2 - quads were tender...I may be dropping this for something else in the near future.

BB weighted crunches - 60 X 12 X 3

Overall - things went really well. My back is not 100%, but it is damn near it. I am going for 380 on the next DL goaround.

Tonight - BP - 235. should be fun.

[beastmaster103]

7/20/13 - Bench Press (deload)

Warmup - 65 X 5; 115 X 4; 165 X 3

215 X 2 (did not ask for a spot and wanted to make sure the reps were successful)
185 X 4,4,4,6

I was not displeased with the bench, but I was at Gold's in OC, and not in my garage. It was different, and I can't say I was used to it.

Chinups (BW) - 7,6,4 - 17 is my new "PR" on reps in three sets. I may increase the weight to BW +15 or 25 after my third set is at 5 or greater. I'm excited about this...
DB Muscle Snatch - 45 lbs X 4 (ascending pyramid) X 3 - I was pretty winded from these, but my back is feeling much better. I will be moving up to 50 on the next round of bench.
Lying BB Tricep Extension - 65 X 5 (warmup); 95 X 9, 5 - I stopped at two sets, as the gym was closing and I was quite tired.

It was a long day, after unpacking for the week, getting everything together in our room, and spending hours in the 95+ heat and humity.

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Sunday, 7/21/13 - Squat

I felt better today, after a good night's sleep.

Warmup - 85 X 5; 135 X 4; 185 X 3; 235 X 2

285 X 3
225 X 4,4,4,5

This felt great. It was not easy by any means, but my form was nice and tight through all the reps. IT band and quad area was a bit sore during the warmups, but I was able to find a foam roller to iron out the kinks.

Paused Squats - 95 X 5, 135 X 4; 170 X 3 - this were easy. I'm probably moving the workout up 10 lbs for next time. I'm back on track...

Standing Calf Raise Machine - had to do it, since I don't have one at home - 210 X 12; 240 X 10; 270 X 10 - it was not too difficult;
Seated Calf Raises - 125 X 12 X 3 - these felt good as well.

Overall - another good workout. I'm attempting the press tomorrow, with 175 (no microweights at Gold's).

[beastmaster103]

07/22/13 - Press

Warmup - 45 X 5; 95 X 4; 135 X 3

175 X 2
145 X 4,4,4,5;

One handed DB Rows - 100 X 10,8,8;
Seated DB Reverse Flyes - 25 X 10 X 3
Barbell Bicep Curl (EZ Bar) - 95 X 10,6,5;
Hammer Curls - 40 X 12; 45 X 10 X 2;

Workout was another good one - I was able to get 175 for reps, and probably had a third rep in the tank. I hit all of the backoff sets at 145.

Rest day on Tuesday. DL on Wednesday - that should be interesting - I'm going for 380...

[beastmaster103]

07/24/13 - DL - Wednesday

Warmup - 135 X 5; 225 X 4; 275 X 2; 325 X 1

380 X 1 - I'm not sure why, but I was overthinking this attempt. I had no problem locking out, and it felt good. I thought about going for a second rep, but was still wary from my lower back injury two weeks ago. Overall, it was a good lift, but I stressed over nothing. 385, 390, 395, etc., should all be attainable...then the big 400...

Backoff sets - 290 X 4,4,4,6 - felt good as well. It was taxing. There was another guy next to me hitting 490 or so for reps, so that was quite humbling. However, he bounced his reps and started at the upright position, which seems - well, odd.

Shrugs - 265 X 9,10,10 - DOH grip slipped slightly, but I still worked through it. I'll keep up the 10 lb jumps, but may need straps on 275 or 285.

DB Oblique Side Raises - 50 X 10,8,8 - each side...felt good, and is a nice way of moving the tenseness of the lower back to the obliques.

Weighted Crunches - 65 X 12 (awkward with the gym DB), then 70 X 12 X 2 (with a pair of 35's)

DB Lunges - 100 X 10 X 3 - 50 lb db's in each hand - was not too bad. My hip flexor, outer thigh, IT band area was not too tender.

I was extremely pleased overall. I pulled 380, didn't get injured, and was able to do a three full sets of lunges.

Tomorrow, 07/25/13 - Bench Press - 235 lbs...

Right now, my overall total stands at - 380 DL, 285 BS, and 230 Bench = 895...105 pounds until 1000...I think this will occur once I get my squat over three plates, at the 330 or 340 range. Everything else should come next.

[beastmaster103]

07/25/13 - Benchs

Ok, before I list the workout, I have to confess one thing. The piece of shit gym I went to had a smith machine and DB's up to 50 lbs. So there was no way in hell I could get a proper bench workout. Or even do standard chinups - the fucking life fitness equipment had 13 different ways to place your hands for a pullup/chinup, but none of them was on a standard, straight bar. It is sad when Sea Colony wastes thousands of dollars on nautilus type equipment that will absolutely do nothing to improve one's strength.

Warmup - smith machine X 5 (claimed to be 45 lbs); 95 X 4; 145 X 3; 195 X 2

240 X 1 - went 5 lbs higher than I planned, since I don't even consider this to be a bench press
190 X 4,4,4,5 - backoff sets felt awkward.

The entire bench workout felt awkward. It was painful to subject oneself to a predescribed motion that deviates from the body's natural movement. The bench hurt during nearly every rep, regardless of the weight. It felt like I was doing something wrong.

Chinups - well, I couldn't do any of the standard chinups because the 5-10K machine (it probably is that expensive) didn't have those handles as an option. So I stuck to two sets, with the first being a parallel type hold for 6 reps. The second set was an angled hold for four reps. Neither felt right.

DB snatch - 50 lbs X 10 X 3 - felt fine
EZ Curl Lying Tricep Exetensions - 65 X 5 (warmup); 100 X 8,5,4;

Overall, I felt as if I wasted my energy on doing useless shit through the first half of the workout. I don't want to consider 240 as a legit rep for the bench, as I have completed 230 using a barbell. I will go for 235 (for the first time) next week, but will up the backoff sets by 2.5 lbs.

This is very disappointed and is further proof of the pussification of fitness and society.

[beastmaster103]

07/31/13 - BS

Warmup - 95 X 5; 145 X 4; 195 X 3; 245 X 2

Worksets - 295 X 3; 230 X 4 X 3

Paused squats - 105 X 5; 145 X 4; 180 X 3;

Seated Calf Raises - 135 X 12 X 3

The workout felt great. My legs were fried after this one, especially due to the unorthodox means of calf raises by which I use. I am pissed that I've been out since the 25th, but work and family life took priority.

I was able to purchase 10 - 45lb deep dish York milled plates on Tuesday, which are absolutely incredible.

Tonight is the press (08/01). DL may be Friday, but it may wait until Saturday if I head to the Pirate game.

I'll post a video of my workset later today/tomorrow.