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Thread: Beastmaster103 - back to basics

  1. #681
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    • starting strength seminar april 2024
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    Workout 34 - Squat - Monday - 04.17.17;

    BS - 405 X 1; 430 X 1; 455 X 1 - All time PR!;
    Paused SSB Front Squat, five second negatives - 295 X 3 X 2;
    Nordic Curls - BW X 6 X 3;
    Land Mines - 50 X 6/6 X 3;

    Duration - 56 minutes;

    Comments - I'm ecstatic about today's workout. Josh had programmed 400, 425, 450 for singles on squat, but I upped it by 5 lbs because 405 is so much easier to set up (not the smartest reason) and I felt really good working through the warmup sets. 455 was a grinder, but I'm really happy to hit a new PR by +15 lbs. Everything else was not that bad. Rest times between the heavy singles (heavy for me) was approximately 5-6 minutes. I'm still hopeful I can progress towards a 500 squat by the end of the year (or at least 5 wheels), but just getting 500 would be another huge milestone. Hoping I can get in a workout tonight - Wednesday - but I have some family things to do right after work.

  2. #682
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    Quote Originally Posted by allent View Post
    Great work on the PR, after a tough day too. Congrats!
    Thanks! I appreciate it. I don't know what happened with my bench day...probably the perfect storm of suck.

    I had to check out my status on the SS rankings page and I am pretty low on the totem pole, whether it is by the Wilkes score, or just the amount lifted on each lift. I really need to add another 50-75 lbs on both my deadlift and squat to move into semi-respectability. Bench is decent. Press is good (but has been stagnant). Well, it is a constant struggle, plus having to work full time and be a father really impacts my free time!!

  3. #683
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    Quote Originally Posted by allent View Post
    So I am learning!
    Hope you and the rest of the family are doing well...I'm assuming your sleep habits have changed quite a bit since the new one arrived. I can't remember the last time I was able to sleep in since we had our kids...that is going on 8 years...

  4. #684
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    Workout 35 - Wednesday - 04.19.17;

    Press - 215 X 3,1,3,1,2;
    CG Spoto Press - 265 X 3,3,4;
    Band Pulls - Purple Band X 15 X 4;
    JM Press - 115 X 8, 145 X 8, 185 X 8; 200 X 7;
    McGill Situps - BW X 18 X 2;

    Duration: 70 minutes;

    Comments - Press was tough. I nearly had a third rep on the last set, but stalled out. I liked the CG Spoto Press - first time ever trying that. The JM press was interesting as well...nearly had 200 for 8, but I ran out of gas again. Overall, as this is the easiest day of the four, it was not too bad. Friday is the ball buster as I'm going for a DL double at 485.

  5. #685
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    Workout 36 - Monday - 04.24.2017 - Deadlift;

    BS - 275 X 1 X 5;
    DL - 485 X 0 - ugh
    Speed DL - 405 X 2 X 5;
    Suitcase DL (w/DB) - 165 X 3/3 X 3;
    Pendlay Rows - 200 X 5 X 3;

    Duration - 67 minutes;

    Comments - My DL failure(s) is mostly mental. I don't know why, but I constantly pscyhe myself out of heavier singles/doubles. 485 was supposed to be a double. What really sucks is having to wait a week to "prove" that this was a fluke. Suitcase DL's were really tough, but a nice change of pace. My back is screaming today...not just low back, but my entire back is sore. I may try the suitcase DL with a barbell next time because it was hard to keep the weight tight to my side because of the plates protruding out too far. Anyways, I'm tentatively planning on competing in a local meet in December, and debating on what I want to shoot for wrt my lifts. Of course this will be dependent upon slow and steady progression up until that time, but I'm very hopeful I can get PR's on all three.

  6. #686
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    Workout 37 - Wednesday - 04.26.2017 - Bench;

    Paused BP - 310 X 1, 3, 2;
    BP - 280 X 5;
    Paused DB BP - 100's - 6/6 X 2;
    Inverted Ring Rows - BW X 8 X 4;
    Weighted Dips - BW +40 - 3,2,2;
    1 - 1/4 Seated DB Bicep Curl - 40's X 9, 7, 6, 4;
    Plank - 2 X 30 seconds;

    Duration - 74 minutes;

    Comments - I started out relatively strong, hitting the paused BP for the prescribed sets/reps. Then, fatigue (or something) set in. BP was two reps low. Paused DB BP ended up being 4 reps low; Weighted Dips were really tough and I missed a rep on the 2nd and 3rd sets. Freakin' bicep curl crushed me - last set was to be 5, barely got 4. Arms were just fried. Anyways, this was a good workout overall, but it was taxing. Squat on Friday, which should have too many surprises. DL will be the next challenge as I have to get 455 for a triple. Should be interesting.

  7. #687
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    Workout 38 - Saturday - 04.29.17 - Squat;

    BS - 380 X 1, 400 X 1, 420 X 1;
    Paused SSB Squat, narrow stance, 5 second negatives - 300 X 3 X 2;
    Nordic Curls - BW X 8 X 3;
    Land Mines - 50 X 6/6 X 3;

    Duration - 52 minutes;

    Comments - Squats felt strong. Nothing major to discuss on this workout. It was fine.

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

    Workout 39 - Tuesday - 05.02.17 - Press/Secondary Bench;

    Press - 220 X 1, 2, 1, 2, 1;
    CG Spoto Press - 270 X 3 X 3;
    Face Pulls w/Purple Jump Stretch Band - 15 X 4;
    JM Press - 190 X 8,6,5,7;
    McGill Situps - 18 X 2;

    Duration - 63 minutes;

    Comments - Didn't feel "pumped" or "really ready to go" prior to starting. Press is getting tough. 220 does not feel light by any means. I may have been able to get a second rep on the last set, but I wasn't going to kill myself over it. Spoto felt really strong. Same with JM Press. Overall, not too bad of a workout. DL will be tough as I think I have 455 for a triple as my heavy set.

  8. #688
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    General Note - Sold my Swiss Bar and old SSB over the weekend. Purchased (and am eagerly waiting for its arrival) an SSB built by Crepinsek. I'm really expected this to challenge me and help push my DL and Squat to new PR levels. I've heard nothing but great things about his bar. It is built like a tank and should really humble me (even though my lifts are quite average anyways) even more.

  9. #689
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    Workout 40 - Deadlift - 5.5.17 - Friday;

    BS - 275 X 1 X 5;
    DL - 455 X 3;
    Speed Deads - 405 X 2 X 5;
    Suitcase Deads - 170 X 3/3 X 2;
    Pendlay Rows - 200 X 5 X 3

    Duration - 63 minutes;

    Comments - 455 for a triple was tough. I sharted on the second set of speed deads...good times. By suitcase deads my back was screaming...but I wouldn't sit on my bench because of the shart. So, it just compounding issues. Pendlay rows were really tough at that point as I was fried. I am still feeling significant DOMS as I type this on Sunday afternoon...but it was a good workout.

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

    Workout 41 - Bench - 05.06.17 - Saturday;

    Paused BP - 345 X 1 X 3 - PR! (X3!!);
    BP - 280 X 5;
    DB Paused BP - 100's X 8,7;
    Inverted Ring Rows - BW X 8 X 4;
    Weighted Chins - BW+45 X 2,2,2;
    1-1/4 Seated DB Bicep Curls - 40's X 10,8,6,4;
    Plank - BW X 30 seconds X 2;

    Duration - 82 minutes;

    Comments - I'm really pumped about getting a new PR on bench. I'm confident I can get quite a bit higher since I was able to hit 345 on three separate singles. I'm guessing I'm probably around 355-360, which is amazing considering where I was 4-5 months ago. Chins crushed me. Then the bicep curls had me totally spent. It was one of my best workouts overall, though, as I just went for it...and I was sore as hell from Friday's workout.

  10. #690
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    Quote Originally Posted by allent View Post
    The lifters true nemesis.


    Congrats on the PRs!
    I'd like to say this was the first time this happened...but that is not the case.

    Thanks - I'm really pumped about getting the BP PR.

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