Beastmaster103 - back to basics

[beastmaster103]

Medium Load Prep Cycle 1


Week 1, Day 5
September 28, 2017 - Thursday


BP - Paused - 135 X 3; added elbow sleeves - 172.5 X 7; 190 X 6; 207.5 X 5; 225 X 4; added belt; 242.5 X 3 X 2; 260 X 2 X 2; 242.5 X 3 X 2; removed belt; 225 X 4; 207.5 X 6; 190 X 8; 172.5 X 9;
Squat - with knee sleeves - 172.5 X 3; 227.5 X 5; 272.5 X 4; added belt; 317.5 X 3; 342.5 X 3 X 5;
French Press - 55 X 8 X 5;
BB Rows - 135 X 8 X 5;
Seated GM's - 95 X 5 X 5;


Duration - approximately 90 minutes;


Comments - Bench felt really strong until the last set at the end of the pyramid. I missed on one rep at 172.5, and was really fatigued at that point. Rest times were between 90 seconds to 150 seconds max. Squat felt strong. French Press seemed to be okay, but I need to watch a video on that as well as the seated GM's to make sure I keep my form tight. Overall, it was a great first week.

[beastmaster103]

Medium Load Prep Cycle - Week 2, Day 1;


02Oct17 - Monday


BS - with knee sleeves - 227.5 X 5; 272.5 X 4; added belt; 317.5 X 3; 365 X 2 X 4;
Paused BP - with elbow sleeves - 172.5 X 5; 207.5 X 4; 242.5 X 3; with belt; 275 X 2 X 5;
BS - with knee sleeves - 250 X 3; 295 X 3; added belt; 342.5 X 3 X 4;
DB BP - 65's X 8 X 5;
Pushups - BW X 8 X 5;
Standing GM's - 135 X 5 X 5;
Face Pulls w/purple band - 15 X 4;


Duration - 85 minutes;


Comments - Workout felt good overall. First squat sets felt strong. I didn't have any fatigue kick in until the last two sets of squats the second time around (at 342.5). Added face pulls at the end for some rear delt work to counter all of the benching/chest work I've had the last couple of workouts. So far, so good, but tiring.

[beastmaster103]

Medium Load Prep Cycle - Week 2, Day 3;


05Oct17 - Thursday;


Deadlift (up to knees) - 135 X 5; 195 X 3; 252.5 X 3; 302.5 X 3; added belt; 352.5 X 2 X 4;
BP - Paused, all reps - 140 X 3; added elbow sleeves; 190 X 5; 225 X 4; added belt; 2560 X 3 X 4;
Deadlift - 252.5 X 3; 302.5 X 3; added belt, alternating mixed grip from this point forward; 352.5 X 3; 380 X 3 X 4;
SSB Front Squat - 155 X 6 X 4;


Duration - about 90 minutes;


Comments - Everything felt strong. Bench was very easy. Last four sets of DL were the toughest. Front squats with the SSB were a first for me, but I liked them. I have trouble getting my arms in the traditional position for a front squat with a standard barbell.

[beastmaster103]

Medium Load Prep Cycle - Week 2, Day 5;


09Oct17 - Monday;


BS - 237.5 X 5; 272.5 X 4; added belt; 317.5 X 3; 342.5 X 3; 365 X 3 X 2; 387.5 X 2 X 3
BP - all reps paused - 172.5 X 6; added elbow sleeves; 207.5 X 5; added belt; 242.5 X 4; 260 X 3; 265 X 2 X 2; 292.5 X 1 X 2; 260 X 3; removed belt; 225 X 5; removed sleeves; 190 X 5;
DB Rows (Lats) - 65 lb DB's X 8/8 X 4;
Dips - BW - 6 X 5;
Standing GMs with SSB - 135 X 5; 135 X 6 X 4 (forgot I had six reps on the first set)


Duration - 110 minutes;


Comments - Legs are pretty sore as I type this. Right knee and left IT band are tender. Squats were tougher than I thought they would be. Bench felt strong and was easy. Dips started to get tougher on the last two sets. Longest rest between sets was 4 minutes prior to last heavy set of squats (387.5). Otherwise, I kept the rest times as short as possible...

[beastmaster103]

Medium Load Prep Cycle - Week 3, Day 1
12Oct17


Duffalo Bar BS - 227.5 X 5; 272.5 X 4; added belt; 317.5 X 3; 365 X 3 X 4;
Duffalo Bar Paused BP - 172.5 X 5; added elbow sleeves; 207.5 X 4; added belt; 242.5 X 3; 275 X 3 X 5;
Duffalo Bar BS - 227.5 X 5; 272.5 X 5; 317.5 X 5 X 4;
DB BP - 65's - 10,10,10,10,9;
BW Pushups - 8 X 4;
McGill Situps - 12 X 3;


Duration - 100 minutes;


Comments - The duffalo bar was a nice change of pace for my shoulders on the squat. It also allowed for a greater ROM on the bench. I really like the bar and it hasn't gotten enough use. Everything felt really good. I was exhausted after this workout.


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


Medium Load Prep Cycle - Week 3 Day 3
16Oct17 - Monday


Deficit Deadlift - 252.5 X 3; 327.5 X 2 X 2; 352.5 X 1 X 3;
Duffalo Bar Paused BP - 172.5 X 4; added sleeves; 207.5 X 3; added belt; 242.5 X 3; 275 X 3 X 2; 292.5 X 2 X 2; 275 X 3 X 2;
DL below knees off blocks - 302.5 X 3; switched to mixed grip, alternating supination each set, added belt; 352.5 X 3; 405 X 3; 430 X 2 X 2; 455 X 1 X 3;
Face Pulls - with a purple and red band - 8 X 4;
Ab Roller - 10 X 3;


Duration - 100 minutes;


Comments - Deficit Deads were easier than I thought. I was dragging once the DL off of blocks came around. Everything felt strong. I'm a little upset with myself for the inconsistency on training days. I have to travel for work so the next day won't be until Thursday. I'm busy all weekend so I likely won't workout until Sunday after Thursday.

**********

Medium Load Prep Cycle - Week 3, Day 5 - 19Oct17 - Thursday
Duffalo Bar Paused BP - 172.5 X 5; 207.5 X 5; 242.5 X 3; 275 X 2 X 4;
Duffalo Bar BS - 227.5 X 5; 272.5 X 4; 317.5 X 3; 365 X 2 X 4;
Duffalo Bar Paused BP - 172.5 X 6; 207.5 X 6; 225 X 6 X 4;
Pin Press, Duffalo Bar - 135 X 10 X 5;
RDL - 135 X 8 X 4;

Duration - 110 minutes;

Comments - This was a tough workout. My chest was spent. First time with RDL's, which felt fine. Overall, I'm very happy thus far except for the right knee pain...which just annoys more than concerns.

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

Medium Load Prep Cycle - Week 4 Day 1 - 24Oct17 - Tuesday


BS - 250 X 5; 295 X 4; added belt; 342.5 X 3; 387.5 X 2 X 4;
Paused BP - 172.5 X 5; added elbow sleeves; 207.5 X 4; added belt; 242.5 X 3; 260 X 3 X 4;
BS - 227.5 X 3; 272.5 X 3; added belt; 317.5 X 3 X 2; 365 X 2 X 4;
BB Rows - 142.5 X 6 X 5;
Weighted Dips - BW + 15 lbs - 5 X 5;
Seated GM's - 95 X 5 X 5;


Duration - 85 minutes;


Comments - right knee is still tight/sore. I continue to stretch my right quad prior to and during squat sets (as well as my left). 387.5 felt tough at first, but the last two sets were not too bad. Everything else felt strong. I was definitely a bit tired at the end, as I didn't rest any longer than 195 seconds on a set (the heaviest squats). Also, the lack of workouts since Thursday was due to work and family life between those days. I'm glad to get back. Also am looking to upgrade my rack as I like my current progress.

[beastmaster103]

Medium Load Prep Cycle - Week 4, Day 3
27Oct17 - Friday


Paused BP - 172.5 X 5; added sleeves; 207.5 X 4; added belt; 242.5 X 3; 275 X 3 X 2; 292.5 X 2 X 3;
DL - 252.5 X 4; 302.5 X 4; 352.5 X 3 X 2; added belt, switched to alternating mixed grip; 405 X 3 X 2; 430 X 2 X 3;
Paused BP - 190 X 4; added sleeves; 225 X 4; added belt; 260 X 4,4,4,3;
Banded Leg Extensions (Purple and Red bands) - 95 X 8 X 5;
McGill Situps - BW X 15 X 3;


Duration - 95 minutes;


Comments - I missed the last rep on the second wave of bench press. I was really exhausted by that point. DL felt strong...it was tough, though.


*********


Week 4, Day 5
29Oct17 - Sunday


BS - 227.5 X 5; 272.5 X 4; added belt; 317.5 X 3; 365 X 3 X 5;
Paused BP - 172.5 X 6; added sleeves; 207.5 X 6; 225 X 6 X 4;
CGBP - 135 X 10 X 5;
French Press - 60 X 6 X 4;
GM's - 135 X 8 X 4;


Duration: 85 minutes;


Comments - sets of 365 felt tougher than they should have for squat. Everything else felt fine...chest was very fatigued after CGBP sets. Happy to have completed my first Sheiko Cycle!!

[beastmaster103]

Medium Load Prep Cycle 2 - Week 1, Day 1
1Nov17 - Wednesday


Paused BP - 172.5 X 5; added elbow sleeves - 207.5 X 4; added belt; 242.5 X 3; 260 X 2 X 4;
BS - 227.5 X 5; 275 X 5 X 2; added belt; 317.5 X 2,4,6,7,5,3;
Paused BP - 190 X 3; added sleeves; 225 X 3; added belt; 260 X 3 X 4
Spoto Press - 147.5 X 8 X 4;
Standing GM's (with SSB) - 155 X 5 X 5;
Face Pulls with Red and Purple Band - 10 X 3;


Duration - 100 minutes;


Comments - Bench felt strong. Squats were tiring, but not really "difficult." GM's were definitely tough, but everything felt pretty good overall.

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

Medium Load Prep Cycle 2 - Week 1, Day 3;
5Nov17 - Sunday;


DL (up to knees) - 135 X 5; 252.5 X 3; 302.5 X 3; 352.5 X 3; added belt; 405 X 2 X 4;
Paused BP - 172.5 X 5; added elbow sleeves; 207.5 X 4; added belt; 242.5 X 3; 275 X 2 X 2; 292.5 X 1 X 2; 275 X 2 X 2;
DL (below knees off blocks) - 302.5 X 3; 352.5 X 3; added belt, started to alternate mixed grip; 405 X 2 X 2; 455 X 1 X 3;
DB Rows - 65lbs X 8/8 X 4;
Ab Roller, from knees - 8 X 3;


Duration - 90 minutes;


Comments - DL was tough near the end. Abs are really sore from the three sets. Bench was not tough. Feeling good so far. Heavy squat volume upcoming on Tuesday.

[beastmaster103]

9Nov17 - Thursday
Medium Load Prep Cycle 2, Week 2, Day 1;

BS - 250 X 5; 295 X 4; 342.5 X 3; 387.5 X 2 X 4;
Paused BP - 172.5 X 5; 207.5 X 4; 242.5 X 3; 275 X 3 X 4;
BS - 227.5 X 3; 275 X 3; 317.5 X 3; 365 X 2 X 4;'
Dips - BW - 5 X 5;
French Press - 60 X 6 X 4;
Standing GM's with SSB - 160 X 5 X 5;

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

11Nov17 - Saturday
Medium Load Prep Cycle, Week 2, Day 3

Paused BP - 190 X 5; 225 X 4; 260 X 3; 292.5 X 2 X 4;
BS - 227.5 X 5; 275 X 4; 317.5 X 3; 365 X 2 X 4;
Paused BP - 172.5 X 3; 207.5 X 3; 242.5 X 3; 275 X 2 X 3;
Spoto Press - 150 X 8 X 4;
Standing GM's with SSB - 155 X 5 X 4;

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

15Nov17 - Wednesday
Medium Load Prep Cycle Week 2, Day 5

3" Deficit Deadlift - 252.5 X 3; 302.5 X 3; 352.5 X 2 X 3;
Paused BP - 172.5 X 4; 207.5 X 4; 242.5 X 4; 260 X 4 X 4;
DL - 277.5 X 3; 327.5 X 3; 380 X 3; 430 X 2 X 3;
Face Pulls/Press Superset - 125 X 8/8; 125 X 6/6 X 3;
DB Rows - 65s X 8/8 X 4;
McGill Situps - 15 X 3;

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

18Nov17 - Saturday
Medium Load Prep Cycle, Week 3, Day 1

BS - 227.5 X 5; 275 X 4; 317.5 X 3; 365 X 3 X 2; 387.5 X 2 X 3; 365 X 3 X 2;
Paused BP - 172.5 X 4; 207.5 X 3; 242.5 X 3 X 4;
LTE's - 85 X 8 X 4;
SSB Front Squat - 175 X 5 X 5;

Overall Comments - work and family life have made three days a week tough to achieve. I'm hopeful I'll get a workout in today, Thursday, and Saturday, followed by solid progress up to and through the end of the year. Looking for new 1RM's in a couple of weeks...

[beastmaster103]

22Nov17 - Medium Load Prep Cycle 2, Week 3, Day 3


Paused BP - 150 X 5; 207.5 X 4; added elbow sleeves and belt; 242.5 X 3; 275 X 2 X 4;
BS - 227.5 X 5; 275 X 5; 317.5 X 3,7,4,6,2;
Paused BP - 190 X 4; added sleeves; 225 X 4; added belt; 260 X 4 X 3;
Spoto Press - 152.5 X 8 X 4;
Standing GM's - 140 X 8 X 2;


Duration - 105 minutes;


Comments - the squats were a ball buster, but after that, everything else felt really good;


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


25Nov17 - Medium Load Prep Cycle 2, Week 3, Day 5


Deadlift (Up to Knees) - 252.5 X 3; 302.5 X 3; 352.5 X 3; alternating mixed grip from this point, with belt; 405 X 2 X 4;
Paused BP - 172.5 X 5; 207.5 X 4; added elbow sleeves; 242.5 X 3; added belt; 275 X 3 X 2; 292.5 X 2 X 2; 310 X 1 X 2; 292.5 X 2 X 2;
Deadlift (below knees off blocks) - 302.5 X 3; 352.5 X 3; added belt; 405 X 3; 455 X 2 X 2; 480 X 1 X 2;
French Press - 55 X 8 X 4;
Ab Roller (from knees) - 8 X 3;


Duration - 95 minutes;


Comments - DL's were tough, but I was happy with the progress. It wasn't so long ago that 480 would be an impossible task for me. Now, it was tough, but doable. I'm optimistic when it comes close to going for a new PR. I should break 525 to 535, which would be a nice jump.

[beastmaster103]

27Nov17 - Monday
Medium Load Prep Cycle 2, Week 3, Day 5 (I just noticed I messed up my numbering on week 1 of prep cycle 2)

BS - 227.5 X 5; 275 X 4; added belt; 315 X 3; 365 X 3 X 4;
Paused BP - 172.5 X 5; 207.5 X 4; added elbow sleeves; 242.5 X 3; added belt; 275 X 2 X 4;
Press/Facepulls superset - 137.5 X 6 X 4; 110 (approx band tension) X 6 X 4;
Seated GMs with SSB - 95 X 4 X 5

Duration - 85 minutes;

Comments - Used bluetooth headphones for the first time. Damn things got so sweaty, but I flew right through squats. I had not been listening to anything the last couple of months. It made a big difference IMHO. BP was easy. Press was not too bad. Seated GM's were really easy. Definitely adding 10 lbs next time.

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

30Nov17 - Thursday
Medium Load Prep Cycle 2, Week 4, Day 1;

BS - 230 X 5; 275 X 4; added belt; 320 X 3; 365 X 3 X 5;
Paused BP - 172.5 X 5; 207.5 X 4; added elbow sleeves; 242.5 X 3; added belt; 275 X 2 X 4;
Spoto Press - 155 X 8 X 4;
GMs with SSB - 142.5 X 8 X 4;

Duration - 90 minutes;

Comments - squats felt strong. Everything was not too bad. GM's did suck, but they always do.

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

3Dec17 - Sunday
Medium Load Prep Cycle 2, Week 4, Day 3

Paused BP - 172.5 X 5; 207.5 X 4; added elbow sleeves; 242.5 X 3; added belt; 275 X 2 X 2; 292.5 X 1; 310 X 1 X 2; 275 X 2 X 2;
DL - 252.5 X 3; 302.5 X 3; 352.5 X 3; added belt, started to alternate mixed grip; 405 X 2 X 2; 430 X 1; 455 X 1 X 2;
LTE's - 92.5 X 6 X 4;
SSB Front Squats - 175 X 5 X 5;
McGill Situps - BW X 12 X 3;

Duration - 90 minutes;
Comments - Bench was very easy - I'm confident about hitting a new PR next cycle. DL was tough. Did yard work on Saturday and low back was sore from that...this was just a bit tougher than usual. LTE's were very easy. Front squats weren't bad. Situps were easy as well.