Beastmaster103 - back to basics

[beastmaster103]

Medium Load Prep Cycle 1, Intermediate
Week 2, Day 2


25Jan18 - Thursday


DL - up to knees;
185 X 3;
252.5 X 3;
302.5 X 3; added belt;
352.5 X 3 X 4;


BP, paused;
added elbow sleeves;
192.5 X 5;
227.5 X 4; added belt;
262.5 X 3 X 4;


DL
252.5 X 3;
302.5 X 3;
added belt;
352.5 X 3; alternating mixed grip from this point forward;
380 X 3 X 4;


SSB Front Squat;
225 X 6;
205 X 6 X 3;


Duration - 85 minutes;


Comments - DL was not bad on either of the worksets. Same with bench - not too difficult and felt strong. The front squat weight in my app listed at 165 (I think), which was very low. I went a bit too high on the first set and struggled to get six reps. After dropping 20 lbs, 205 was not too tough and the final three sets were a breeze.


******


Week 2, Day 3; 28Jan18 - Sunday


Squat
185 X 5;
230 X 5
275 X 4;
added belt;
322.5 X 3;
345 X 3;
367.5 X 3 X 2;
390 X 2 X 3;


BP, paused - first time using my new wide bench (15" pad)
175 X 6;
added elbow sleeves;
210 X 5;
added belt;
245 X 4;
262.5 X 3;
280 X 2 X 2;
297.5 X 1 X 2;
262.5 X 3;
227.5 X 5; removed belt;
192.5 X 5;


DB Rows
75 lbs X 8/8 X 4;


Dips - BW
6,6,6,6,5;


SSB Standing Good Mornings
165 X 6 X 5;


Duration - 110 minutes;


Comments - this was quite a long workout. squat was not bad - 390 was feeling a bit heavy, but I still pushed through. Bench felt really strong. Rows were a piece of cake. I got tired on the last set of dips and was resting only about 60 seconds between sets. On the GM's, I added about 20 lbs to what the app prescribed. It was tough but doable.

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


Medium Load Prep Cycle 1, Intermediate
Week 3, Day 1


30Jan18 - Tuesday


Back Squat
185 X 5;
230 X 5;
275 X 4; added belt;
322.5 X 3;
367.5 X 3 X 4;


Bench Press, Paused;
175 X 5;
added elbow sleeves;
210 X 4;
added belt;
245 X 3;
280 X 3 X 5;


Back Squat
230 X 5;
275 X 5; added belt;
322.5 X 5 X 4;


Close Grip Bench Press
140 X 10,10,10,10,8


Pushups -
BW X 8 X 4;


McGill Situps
BW X 12 X 3;


Duration - 95 minutes;


Comments - first set of squats was tougher than second set. I realized I had the monolift set too low and moved it up - that made a big difference. Bench felt strong again. Got fatigued on the last set of CGBP - only rested about 45-60 seconds between those sets. Everything else felt really good.

[beastmaster103]

Medium Load Prep Cycle 1, Intermediate
Week 3, Day 2


02Feb18 - Friday


Deficit Deadlift (approx. 2.75")
252.5 X 3;
327.5 X 2 X 2;
352.5 X 1 X 3;


Bench Press, Paused;
175 X 4; added elbow sleeves;
210 X 3; added belt;
245 X 3;
280 X 3 X 2;
297.5 X 2 X 2;
280 X 3 X 2;


Deadlift (Below Knees off Blocks)
302.5 X 3;
352.5 X 3;
405 X 3;
430 X 2 X 2;
455 X 1 X 3;


Standing Press
140 X 8 X 4;


Situps on hyper bench
BW X 10,10,8;


Duration - 95 minutes;


Comments - Everything felt strong. DL was not too tough. Bench felt grat. I got a bit tired at the end and called it quits with 8 reps on the last set of situps.


************
Week 3, Day 3


04Feb18 - Sunday;


Bench Press, Paused;
175 X 5; added elbow sleeves;
210 X 4; added belt;
245 X 3;
280 X 2 X 4;


Squat;
230 X 5;
275 X 4; added belt;
322.5 X 3;
367.5 X 2 X 4;


Bench Press, Paused;
175 X 6; added elbow sleeves;
210 X 6; added belt;
227.5 X 6 X 4;


Spoto Press
140 X 10 X 5;


Reverse Hyperxtensions
BW + 20 lb DB - 8 X 4;


Duration - 90 minutes;


Comments - Bench felt strong again. Squat was not bad. Started to get tired at the end of the reverse hypers, but that is okay by me.

[beastmaster103]

Medium Load Prep Cycle 1, Intermediate
Week 4, Day 1
7Feb18, Wednesday


BS
185 X 5;
252.5 X 5;
300 X 4; added belt;
345 X 3;
390 X 2 X 4;


BP, paused;
175 X 5; added elbow sleeves;
210 X 4; added belt;
245 X 3;
262.5 X 3 X 4;


BS;
230 X 3;
275 X 3; added belt;
322.5 X 3 X 2;
367.5 X 2 X 4;


Bent over BB Rows, double overhand grip
175 X 6 X 5;


Dips
BW + 15 lbs - 4 X 5;


Seated Good Mornings with SSB
135 X 5 X 5;


Duration - 100 minutes


Comments - The workouts with two solid runs of squats is definitely taxing. Squats felt strong, and I made a mental note during each rep to focus on good form, even at the higher weights. Bench was really easy. Rows weren't bad. Dips were easy except for the last set - I was getting tired triceps at that point. Seated GM's were another exercise where I tried to have my nose touch the bench...also increased the weight by 15 lbs by what was listed on the app. Posterior chain was fatigued at that point. Overall, it was a really good workout.

[beastmaster103]

Week 4, Day 2
10Feb18, Saturday


Bench Press, Paused;
175 X 5; added elbow sleeves;
210 X 4; added belt;
245 X 3;
280 X 3 X 2;
297.5 X 2 X 3;


DL;
252.5 X 4;
302.5 X 4;
352.5 X 3 X 2; added belt, used alternating mixed grip from this point forward;
405 X 3 X 2;
430 X 2 X 3;


Bench Press, Paused;
started with elbow sleeves;
192.5 X 4; added belt;
227.5 X 4;
262.5 X 4 X 4;


Seated leg extensions (green and purple bands attached to rack)
estimated weight;
135 X 8 X 5 - approximate 5 second pause on last rep of each set;


Ab Roller from knees;
BW X 10 X 3;


Duration - 105 minutes;


Comments - Everything felt really strong. As I type this, abs are quite sore, which is okay by me. Bench has been feeling great with the addition of the new fat pad bench from about a month ago. I will probably switch to the Duffalo bar for bench and squats for Prep Cycle 2, just to mix things up a bit.

[beastmaster103]

Medium Load Prep Cycle 2, Intermediate
Week 1, Day 1
16Feb18, Friday


Bench Press, Paused;
175 X 5; added elbow sleeves;
210 X 4; added belt;
245 X 3;
280 X 2 X 4;


Back Squat;
230 X 5;
275 X 5 X 2; added belt;
322.5 X 2,4,6,7,5,3;


Bench Press, paused, with elbow sleeves;
192.5 X 3;
227.5 X 3;
262.5 X 3 X 4;


Spoto Press, narrow grip - hands on inside edge of knurling;
152.5 X 8 X 4;


Good Mornings, Standing -with SSB Bar;
175 X 5 X 5;


Duration - 105 minutes;


Comments - Back was feeling fatigued after squats and really felt fried after good mornings. Other than that, workout felt great;


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


Week 1, Day 2;
19Feb18 - Monday;


Deadlift - Up to Knees;
252.5 X 3;
302.5 X 3; added belt;
352.5 X 3; started mixed grip, alternating each set;
405 X 2 X 4;


Bench Press, paused;
175 X 5; added elbow sleeves;
210 X 4; added belt;
245 X 3;
280 X 2 X 2;
297.5 X 1 X 2;
280 X 2 X 2;


Deadlift - Below Knees Off of Blocks;
302.5 X 3; added belt
352.5 X 3; alternating mixed grip each set;
405 X 2 X 2;
455 X 1 X 3;


DB Rows;
80 lb dumbbells X 8/8 X 4;


Ab Roller, from knees;
BW X 8 X 3;


Duration 110 minutes;


Comments - Was initially worried about back fatigue on DL's to knees, but it was not too bad once I finished the DL's off of blocks. Rows were really easy - I may need to ratchet this up 5-10 lbs more next time. Bench felt strong, as usual.

[beastmaster103]

Medium Load Prep Cycle 2, Intermediate
Week 1, Day 3
22Feb18 - Thursday;


Back Squat
185 X 5;
252.5 X 5;
300 X 4; added belt;
345 X 3;
390 X 2 X 4;


Bench Press, Paused
175 X 5; added elbow sleeves;
210 X 4; added belt;
245 X 3;
280 X 3 X 4;


Back Squat
230 X 3;
275 X 3; added belt;
322.5 X 3;
367.5 X 2 X 4;


Dips
BW X 5 X 5;


French Press - 60 X 6 X 5;


Hyperextensions
BW + 20 lb DB X 5 X 5;


Duration: 110 minutes;


Comments - right knee is a bit sore the day following this workout. Everything felt really strong. I lowered the french press weight because it is more about technique and I didn't want to risk poor form.

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

Medium Load Prep Cycle 2, Intermediate
Week 2, Day 1
24Feb18, Saturday;


BP, Paused;
135 X 5; added sleeves;
192.5 X 5; added belt;
227.5 X 4;
262.5 X 3;
297.5 X 2 X 4;


BS
230 X 5;
275 X 4; added belt;
322.5 X 3;
367.5 X 2 X 4;


BP, Paused;
175 X 3; added sleeves;
210 X 3; added belt;
245 X 3;
280 X 2 X 3;


CGBP;
155 X 8 X 4;


Standing GM's with SSB
175 X 5 X 4;


Duration - 105 minutes;


Comments - Bench was okay. Squats felt fine. GM's felt really good today...really strong. Overall, not a lot to complain about. Knee sleeves were still a bit damp from my workout two days prior, which was odd and a bit gross. Other than that...all good.