Beastmaster103 - back to basics

[beastmaster103]

10/4/13 - DL Deload

Warmup - 25 minutes, treadmill, walking - 3.5-3.7 mph, incline of 2-6%
DL Warmup - 145 X 5; 235 X 3; 310 X 1
DL Workset - 370 X 2 - mixed grip - these felt good. I wanted to make sure I could pull a double at this weight. It isn't anything earth shattering, but I will be trying for some doubles at higher weights.

Backoff Sets - 312.5 X 4 X 4 - next backoff set will be three wheels, which is a small milestone. It makes loading the bar much easier after the workset..

DB Side Raises - 65 X 12 X 3 - both sides - these always help alleviate any back soreness during DL's
BB Shrugs - with belt and wraps - 365 X 12 X 3 - felt good - these are getting tougher, but I probably won't stop 10 lb increases until I get to 405.
SLDL's - 135 X 8 X 3 - these were surprisingly easy - I jumped 10 lbs from last week. I'll probably keep a few more 10 lb jumps until 185 or so (have to see how my hammies feel)
BB Neck raises - 30 X 25 X 4 - felt fine...I'll continue with the 2.5 jumps after every two neck raise exercises.

BP deload today, 10/5, then BS deload on Monday to finish off the light week. Everything feels pretty good. Oh, and how about those Buccos winning in big fashion yesterday??? I'll be at the game Sunday against the Cards - huge day for the City of Pittsburgh after 21 years of futility...

[beastmaster103]

10/6/13 - BP Deload

Warmup - 25 minutes treadmill, walking - 3.5-3.8 mph, incline of 0-8% (varied);
BP Warmup - 95 X 5; 145 X 4; 195 X 3; 225 X 1
Workset - 245 X 2

Press Backoff Sets - Warmup - 75 X 5; 115 X 4; 155 X 4,4,4,6 - press felt really strong today
Pullups (BW) - 7,5,5
Weighted Dips (BW +20) - 8,5,4 - may move up to 22.5 next time
LTE's - 105 X 7,6;
BB Neck Raises - 30 X 25 X 4;

Afterwards, I cut the lawn, so it was a pretty high cardio/aerobic day.

The Pirates - Cardnials playoff game was something I'll never forget. My voice is still recovering, and it was an absolutely amazing atmosphere. Hopefully the weather clears up today and the Buccos can close out the series against the Cards. IF this happens, the city of Pittsburgh will go absolutely crazy.

[Eiji]

Nice Press dude!

I would suggest staying with 20lbs for dips till you can hit 3-5 x 8 then go to 25lb for 3-5 x 6

Also for pullups dont spend it all on the first set. I find I progress much faster when I go try to build up to sets across. so instead of 7,5,5 do 6,6,6 and the next workout hit 7,6,6 the 7,7,6 and so on.
I find that progress while not quite as fast, is sustained much longer with 5 sets instead of 3. Pull ups also respond well to low reps thrown in occasionally. 5 heavy singles alternated with say a BW sets of 4.

[beastmaster103]

Nice Press dude!

I would suggest staying with 20lbs for dips till you can hit 3-5 x 8 then go to 25lb for 3-5 x 6

Also for pullups dont spend it all on the first set. I find I progress much faster when I go try to build up to sets across. so instead of 7,5,5 do 6,6,6 and the next workout hit 7,6,6 the 7,7,6 and so on.
I find that progress while not quite as fast, is sustained much longer with 5 sets instead of 3. Pull ups also respond well to low reps thrown in occasionally. 5 heavy singles alternated with say a BW sets of 4.

Thanks! I'm going for a 200 press today/tomorrow - depends on what time I get home from work.

I'll take your advice on pullups as I've been "stuck" on the same number of unweighted reps for some time. Five sets of pullups - maybe I'll try to alternate between heavy and light reps every other week. Something like 5 singles at BW + 25, then the next week, 5 sets of 3-4? Then I'll try to up the weight or reps? - Whadda ya think?

Are you saying 3-5 sets for 8 reps on dips at 20 lbs, then upping to 25? I'll try to stretch it out to 5 sets and I may drop LTE's. They aren't doing too much for me. Maybe just a AMRAP set at/around 95 lbs.

[beastmaster103]

Something to consider- I've found a spine deload movement between sets of DL to help with back pain/soreness. Hanging leg raises or hanging scapular retractions, for example. I wouldn't change anything right now, but something to keep in mind in the future.

Thanks allent - I'll try that if the side bends stop easing the tension.

[Eiji]

I meant alternating the singles and bw sets in one session.
So 5 rounds of:
BW + 25 x 1 rest 30sec
BW x 4
Rest 120 sec

Yes, be able to do sets across with a target rep number then add weight and drop a rep or two for sets across.
wo 1: 25x 7,7,7
wo 2: 25x 8,7,7
wo 3: 25x 8,8,7
wo 4: 25x 8,8,8
wo 5: 30x 7,7,7 or 6,6,6 and progress by adding at least one rep. You don't have to limit yourself to adding only one rep because sometimes strength gains come fast and sometimes not. If you stall lower reps to 6 across and add a set or 2.

[beastmaster103]

I'll try both of those this week...Pullups and Dips are the same day (bench day).

Thanks again.

[beastmaster103]

10/10/13 - Press

Warmup - 24 minutes - treadmill - inclined walking
Press Warmup - 45 X 5; 85 X 4; 125 X 2; 165 X 1

Workset - 200 X 1 - PR! - A longtime goal of the 200 lb press has been met. My next press goal is two wheels - 225 lbs. I hope to get there in the next 4 months or so. (Another workset video that I need to upload and link in my log).

BP Backoff sets - warmup 105 X 5; 160 X 4 - 215 X 4,4,4,5;
DB Row - 65 X 5; 137.5 X 5,5;
BB Bicep Curl - 105 X 3; 140 X 1; 125 X 4; 105 X 7;
DB Hammer Curl - 37.5 X 6/6,6/6; negatives 2/2;

Overall - a good workout. My left shoulder is a little sore from the bar placement during front squats two days ago. I am still trying to figure out a "best" way to hold the bar in place during those sets.

[beastmaster103]

Nice! Congrats.

Thanks, Allent...when I first started SS, 200/300/400/500 was my long term goal. My press has always been above average, but I didn't think I'd get there this quickly.

I'm less than 100 lbs away on all my other goals, but I need to bench 35 more pounds, squat 65 more pounds, and deadlift 90 more pounds. I think I can get my bench up to 300 by early 2014 (still adding 10 lbs every three weeks, but that may need to taper to 5 lbs per 3 weeks soon). I'm adding 10lbs every three weeks to the DL and BS. It will be a while, but I'll get there.

[beastmaster103]

Good workouts this weekend...

10/12/13 - DL

Warmup - Treadmill walk - 23 minutes
DL Warmup - 145 X 5; 235 X 4; 315 X 2; 365 X 1 (mixed grip)

Workset - 415 X 1 - PR!! - this was a real grinder. I don't think I was feeling my best, but was able to pull another PR...I'll need to make sure I get enough rest during DL/BS days in the future.

Backoff Set - 315 X 4,4,45;

DB Side Bends - 65 X 12 X 2 (12 reps per side, per set);
BB Shrugs (w/straps) - 375 X 12 X 3;
SLDL's - 145 X 10 X 3 - these are progressing nicely. will keep the 10 lb jumps for a few more weeks.
BB Neck Raises - 32.5 X 25 X 4

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

10/13/13 - BP

Treadmill - 25 minutes walking;

BP Warmup - 100 X 5; 150 X 4; 190 X 2; 230 X 1;

BP Workset - 270 X 1 - this may be a PR - it was not too tough. I definitely have more in the tank;

Press backoff sets - Warmup - 75 X 5, 115 X 4; 156.25 X 4,4,4,5;
Pullups - BW +20 X 1; BW X 4 - supersets X 4;
Dips - BW +20 X 6,6,5 - if I hit three sets of 6, I'll move up to a rep scheme of 7,6,6;
LTE's - 105 X 5 - did a quick set;

So, current PL total is: 335 BS + 415 DL + 270 BP = 1020 - slowly, but surely, I'm inching towards 1100...