Beastmaster103 - back to basics

[beastmaster103]

Workout 23 - 03.17.17 - Friday;

Press - 195 X 5,1,5,1,5;
CGBP - 275 X 1,3,2;
Face Pulls - Band X 15 X 4;
LTE's w/5 second negatives - 100 X 8,7,5,5;
McGill Situps - 12 X 3

Duration: 65 minutes

Comments - Press was tougher than I thought it should have been. It likely made CGBP suck so bad as I was to get 5 reps on the second set (nope) and AMRAP on the third (with a measly 2 reps). Everything else felt really good. LTE's w/negatives are always tough, especially on the last two sets, when your arms are shaking with every rep.


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Workout 24 - Deadlift - Sunday - 03.19.17;

Squat - 275 X 1 X 5;
DL - 455 X 2;
Speed Deads - 375 X 3 X 4;
Seated DB Shrugs w/3 second holds - 100's X 10 X 3;
Meadows Row - 135 X 5/5 X 3;

Duration: 61 minutes;

Comments - I was concerned before starting this workout that I wouldn't meet what I had programmed. I did better than I had thought and am getting more comfortable with belted deads every workout. I alternated mixed grips starting on my last warmup prior to the set of 455 through the four sets of speed deads. Had straps for the shrugs and the rows.

[beastmaster103]

Workout 25 (Partial) - Tuesday - 03.21.17 - Bench;

Paused BP - 325 X 1,1,1,1,0 (had spotter assistance...didn't count it);
Paused Speed BP - 270 X 3 X 3;
Spoto Press - 265 X 3 X 3;

Duration - 40 minutes;

Comments - I'm pretty happy with the 325 paused. I think my crappy sleep (was up between 2 and 4 am for no reason I can explain) may have hurt me by a rep. By the spoto press time, I was pretty fatigued. Also, I had to put the kids to bed, so I didn't finish the full workout, but will do so after work tonight. Bench is definitely improving. I should tie my all-time touch n go bench (with a pause, no less) in a week or so.

[beastmaster103]

Finishing remainder of workout 25 - Wednesday - 03.22.17;

Inverted Ring Rows - BW X 8 X 4
Reverse BB Curls w/5 second negatives - 70 X 14,12,6;
Chins - BW +15 - 5,4,3,4;
Plank - 30 seconds X 2;

Duration - 25 minutes;

Comments - Reverse curls crushed me. The negatives were extremely tough after barely squeaking through the first set. I had to stop short on the third set as it had become a pathetic effort. Everything else felt pretty good...weighted chins weren't as bad as I had thought they'd be.

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Workout 26 - Squat - 03.23.17 - Thursday;

Find/Work up to Squat 3RM - 405 X 3; 415 X 3; 425 X 3;
SSB Paused Squat - 310 X 3 X 3;
Nordic Curls - BW X 6 X 3;
Land Mines - 50 X 6/6 X 3;

Duration - 64 minutes;

Comments - I didn't know what to expect on a 3RM as I never tried to determine it for my squat. 405 went up fine...415 was tough...and I nearly shit myself on the third rep of 425, but I got it. I was happy with my results. SSB Pause Squats were fine. Land mines really work the obliques. Overall, I was extremely tired after this one, but I believe my squat is improving.

[beastmaster103]

Workout 27 - 03.25.17 - Saturday;

Press - 200 X 5,1,5,1,4;
CGBP - 285 X 1,3,2;
Band Pulls - 15 X 4;
LTE's w/5 second negatives - 105 X 8,7,5,5;
Land Mines - 50 X 6/6 X 3;

Duration 70 minutes;

Comments - This took longer than expected because of the rest between CGBP sets. The overall difficulty was less than other days. Press is tougher than it sounds, especially with three minute rest periods between sets. Tonight will be interesting as I go for a DL double at 470, followed by sets of speed deads.

[beastmaster103]

Workout 28 - 03.27.17 - Monday - DL;

BS - 275 X 1 X 5;
DL - 470 X 1; 375 X 3 X 5;
Seated DB Shrugs w/3 second pause (and straps) - 105's X 10/10 X 3;
Meadows Rows w/straps - 145 X 5/5 X 3;

Duration: 68 minutes;

Comments - I psyched myself out on deads as I was to hit 470 for a double. I got the first rep (it was tough), and had the second about 4" off the floor. I always tend to overthink deads when it comes to heavy singles (or doubles). Everything else went fine...although with the recent heat wave (about 70 yesterday), I was sweating like a pig in the garage. I really like Meadows Rows as it seems to hit a different part of the upper back than your typical DB Rows.

[beastmaster103]

Workout 29 - 03.30.17 - Wednesday - Bench Press;

Paused BP - 330 X 1, 1, 1, 1, 0;
Paused Speed BP - 270 X 3 X 4;
Spoto Press - 270 X 3,3,4;
Inverted Ring Rows - BW X 8 X 4;
Reverse BB Curls w/5 second negatives - 80 X 6,5,4;
Weighted Chins - BW + 17.5 - 5,4,3,3;
Plank - 30 seconds X 2;

Duration: 67 minutes;

Comments - I'm pushing out my deload one additional week to coincide with a trip to Vegas. Paused BP felt strong...weighted chins felt like I had 100 lbs on the belt and it was a struggle. Everything else felt really good. I'm focused on hitting 470 for a double on workout 32...then I can relax. Tomorrow will be squats - going for three heavy doubles - should be interesting as I am attempting a double at my all-time 1RM weight of 440.

[beastmaster103]

Workout 30 - 04.01.17 - Saturday - Squat

BS - 390 X 2; 415 X 2; 440 X 1;
SSB Paused Squats - 315 X 3 X 3;
Nordic Curls - BW X 6 X 3;
Land Mines - 50 X 6/6 X 3;

Duration: 60 minutes

Comments - I'm not sure what it was, but there was no way in hell I was getting a second rep at 440. Thinking back, I may have cut my rest periods too short between the prior two worksets (5 minutes and 5.5 minutes, respectively). Also, I pushed to have one additional week prior to deload because of my trip...that probably was not smart. Regardless, it is water under the bridge at this point.

[beastmaster103]

Workout 31 - 04.04.17 - Tuesday;

Press - 205 X 5,1,4,1,3;
CGBP - 290 X 1,3,2;
Face Pulls - 15 X 4 (Purple Band)
LTE's w/5 second negative - 110 X 8,7,5,4;
McGill Situps - 18 X 2;

Duration - 57 minutes;

Comments - Press was tough, and I had a feeling I would struggle to get five reps on workset 3 and something respectable on workset 5. CGBP felt strong, but again - the press taxed my triceps. LTE's really crushed me as my arms were shaking on the last three sets. I have my second attempt in about 8 days with a 470 DL double tomorrow...I'm hopeful I can get err done...but this week has been tough. Deload awaits after Thursday.

[beastmaster103]

Workout 32 - 04.06.17 - Thursday - DL;

Squat - 275 X 1 X 5;
DL - 470 X 2;
Speed Deads - 375 X 3 X 6;
Seated DB Shrugs (3 second hold at top, with straps) - 105's X 12,12,7;
Meadows Rows w/straps - 145 X 6/6 X 3;

Duration: 70 minutes;

Comments - This was one of the best workouts I've had in quite some time. I went for 470 since I only got a single rep last week, and it felt like I had room for a third rep. DL for me can be very mental, especially because of the belt placement. Anyways, I've kinda figured out that I just need to set up and go because of it. Shrugs are always tough, but it was just too much last night. Anyways, I'm happy to have a deload week as I sorely need it.

[beastmaster103]

Workout 33 - Bench - Friday - 04.14.16;

Paused BP - 340 X 1,0,0;
BP - 280 X 6;
Paused DB BP - 100's X 7/7, 5/5;
Inverted Ring Rows - BW X 8 X 4;
Weighted Chins - BW+35 X 3 X 3;
Seated 1 1/4 DB Bicep Curls - 40's X 8/8,6/6,5/5,4/4;
Plank - 30 seconds X 2;

Duration 70 minutes;

Comments - This workout was one of my worst in recent memory. I thought I'd be closer on the paused BP, getting at least two (if not all three) of the singles. NOPE. 280 was supposed to be 8 reps - didn't work out that way. Paused DB BP was prescribed at two sets of 12 - NOT EVEN CLOSE. Everything else went to plan, but it appears as though the following hurt my lifts: not enough sleep, not enough rest between sets, not the best nutrition. I was going to squat Sunday, but since we had family over all day, I was absolutely exhausted. This morning, after not doing anything too strenuous, my calves are really screaming. I have no idea how or why they hurt. Should make for an interesting squat day this evening, though.