Beastmaster103 - back to basics

[beastmaster103]

I took yesterday off (needed two days of rest). If I am successful in my DL attempt at 410 tonight, 09/27/13, I'll hit another milestone (small for most, but it means something to me) - 1000 lb PL total!!! It doesn't seem like very much, but I have been making steady gains since the KUA method was initiated in the end of April. I'm shooting for a 1100 total by the end of the year, which is aggressive. However, I know my squat has plenty of room to grow - 330 is nothing to write home about. The DL should be able to jump 30-40 lbs as well. Hopefully, I'll be pushing the BP to near 300, as I hit 260 X 2 less than a week ago. Regardless, it won't take much to bring my total up 100 lbs.

Now, onto bigger and better things, like being able to properly loosen my hips, and keeping my BP form tight.

[Eiji]

Good luck dude! We'll have the same total if your successful. Go get it!

[beastmaster103]

09/27/13 - DL

Warmup - 20 minute walk
DL Warmup - 145 X 5; 235 X 3; 315 X 2; 365 X 1
Workset - 410 X 1 - PR!! - it was tough, but I felt strong and know I'll be ready for another PR in two weeks (next week is deload)
Backoff Set - 310 X 4,4,4,5;

DB side raises - obliques - 65 X 12 X 3 (each side has 12 reps per set);
BB Shrugs - with straps and a belt - 355 X 12 X 3 - it's getting harder, but still doable. I'm not even close to a PR there, but I'm trying to keep reps higher.
SLDL's - 125 X 10 X 3 - not too bad
BB Neck Raises - 27.5 X 25 X 4 - slowly increasing these. I pulled my trap/neck muscle 7 years ago - that was one of the most crippling things I've ever had happen. I do not want to experience it again, so these will be gradual increases.

Current total - BS - 330; DL - 410; BP - 260 = 1000 LBS! Going for 265 on the BP today. I should accomplish it, but I'm very pleased with the current progress in 5 steady months of KUA.

[beastmaster103]

Good luck dude! We'll have the same total if your successful. Go get it!

I got it! Each attempt at a DL PR for me is always something I overthink...

I'm trying to get to 1100 by New Year's - who knows if that is doable or not? What are your goals for the near future?

I appreciate you reading my log...I'll check yours out as well.

[Eiji]

1100 by New Year 2014! Let's go.

[beastmaster103]

1100 by New Year 2014! Let's go.

I hear ya, dude. Hit the bench for a 265 X 1 PR today. I'm up 5 lbs. If I can get the hips loose, I know my squat should really shoot upwards. That is the key...I'll have to try that limber 11. I don't know if I have the time to squat every day. I don't want the other three lifts to suffer. If the hips are loose, I should have very steady gains in the squat for months - at least until I get to four wheels. The five wheel DL is the next big one for me, but I'm a long ways away from that...

1100 by 12/31. I'm all in. We'll do this - I know it. I watched your 345 X 1 squat - it was a thing of beauty...you had two or three reps left in the tank. Honestly, it looked really easy for you. It was a link from the defranco's limber 11 on your post in your log.

[Eiji]

You Suck! I mean awesome job on the 265 bench, I missed at 265 last week.

After the limber11 I do crescent kicks, inside and outside crescents. That really loosens things up.

Yeah that 345 went up pretty easy. Ill make that 355 real soon.

[beastmaster103]

09/28/13 - BP

Warmup - 25 minutes, treadmill walk
BP Warmup - 65 X 5; 135 X 4; 185 X 3; 225 X 1
Workset - 265 X 1

Press Backoff Sets - 153.75 X 4,4,4,5;
Pullups (BW) - 7,5,4;
Weighted Dips (BW + 20 lbs) - 6,5,4;
LTE's - 105 X 8,7;

I'm sore and really hungover from Saturday night. Monday will be squat day - 335 X 1 is the goal. Hopefully I'll get there...

[beastmaster103]

09/30/13 - BS

Warmup - Defranco's Limber 11; 135 X 5; 225 X 3; 280 X 1

Workset - 335 X 1 - PR! - this was tough, and my hips are still really tight, but I think the warmup exercises will continue to help me improve my mobility.

Backoff Sets - 235 X 4 X 4;

Front Squats - 155 X 4,5;
Good Mornings - 95 X 10 X 3;
Weighted Crunches - 120 X 12 X 3

Overall - I'm pleased with this workout, but concerned about the continued hip pain. The hips felt slightly better as I went through the backoff sets, but I really need to workout the mobility.

Tonight - Pirates go for Wild Card Win. Deload Press Workout. 2/2 would be fantastic.

[beastmaster103]

10/2/13 - Press Deload

Warmup - 25 minutes on treadmill
Press Warmup - 55 X 5; 95 X 3; 135 X 2
Workset - 177.5 X 2;

BP Backoff sets - 145 X 5 - warmup - 212.5 X 4,4,4,5;
DB Rows - 65 X 5, warmup; 137.5 X 5,4 (each arm, with straps);
BB Bicep Curl - 105 X 3; 135 X 2; 125 X 4; 105 X 6;
DB Hammer Curls - 37.5 X 6 X 2 (each arm); negatives X 3/arm using conc curl position
BB Neck Raises - 30 X 25 X 4

Overall, not a bad workout. This week is all about recovery prior to PR attempts the next two weeks following.

PL total - 1010 - 335 BS, 265 BP, 410 DL - nothing great, but I'm on my way to 1100 by 1/1/14...