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Thread: Beastmaster103 - back to basics

  1. #1
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    Default Beastmaster103 - back to basics

    • wichita falls texas june seminar date
    • texas starting strength seminar september 2020
    Bio:

    Age - 35; Height - 6'1"; Weight - Approx 215 lbs

    My personal life has been quite hectic since the beginning of the year, but things will be slowing down in the next week or so. I've been on a layoff since late January/early February, where I was making very good progress. Additionally, I cut from a high of 247 lbs to around 215 since mid-December 2012. So my body recomposition may make things interesting with gains and caloric intake.

    I am going to start fresh with the 4X4 program after taking a look at the great gains many have made, whether it be through beginner or intermediate progress.

    My initial goal is to make it through a 12 week duration, prior to a retest of 1RM, without any failures during the worksets. This will coincide perfectly with my annual trip to the beach with my family.

    At the end of last year, after some form checks and a visit to a local PL gym for a squat instruction/critique, I restarted my back squat. It turns out I was not using my hips and leaning back enough, while allowing the knees to slide forward once I got down in the hole.

    So...conservative 1RM's to begin the 4X4 are:

    Press - 145, with 5/2.5 jumps
    Deadlift - 315, with 15/7.5 jumps
    Bench - 205, with 5/2.5 jumps
    Squat - 225, with 10/5 jumps

    These jumps may be tapered after the the first couple of months, but I will eventually try to keep my DL 15/7.5 level, BS to the 10/5 level, and the BP & Press at the 5/2.5 level. I am optimistic that my gains will come quite fast in the first two months...

    I plan on weighing myself every morning, at least on lifting days, to keep track of my BW. I may even start to list my caloric intake, but that won't be happening anytime soon.

    The supplement/accessory exercises to start will be (copying what Les had listed on the early 4X4 thread comments):

    M- OHP (use 4x4 program)
    Assistance: Bent over DB Row- 3x8-12, Reverse Flies- 3x8-12, DB Curls: 3x8-12

    T- Squat (use 4x4 program)
    Assistance: DB Lunges - 3x8-12, Weighted Ab Work- 3x8-12

    Th- Bench (use 4x4 program)
    Assistance: Weighted Chin-ups (or Pulldowns): 3x8-12, DB Muscle Snatch: 3x5-8, Tricep Extensions: 3x8-12

    F- DL (use 4x4 program)
    Assistance: Light Paused Squats: ramp up to a top set of 3; GHR - 3 sets of 8-12

    I will be incorporating some cardio on Tuesday and Friday, after the squat and DL workouts, respectively. It will be a simple 20 minute session on an elliptical.

    I will start very conservatively for the first couple of weeks on the accessory exercise weights, since I don't want to have any more DOMS than necessary.

    I'm looking forward toward this program and the great gains I've heard.
    Last edited by beastmaster103; 04-29-2013 at 11:15 AM. Reason: changed 1RM's

  2. #2
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    04/29/13 - Monday - Press

    OHP
    Warmups: 45X10; 85X3;
    115 X 3
    102.5 X 4,4,4,9

    DB Row - 50 X 12 X 3
    Bent Over DB Raises - 15 X 12 X 3
    BB Bicep Curls - 45 X 12 X 3

    Overall, this was a very quick and enjoyable workout. If it isn't obvious, I'm starting out quite light. I'm hoping it will let my body get back into the groove.

    Tuesday or Wednesday - DL

  3. #3
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    04/30/13 - Tuesday

    I ended up cutting the grass at my old and new houses, not finishing until 9 PM (about 1 acre overall with a 21" mower blade - ugh). This will more than suffice for an elliptical workout, as I estimate the time behind the push mower to be about 2 hours.

    Today - Wednesday - will be the first day of DL in week 1. I'm excited for it.

  4. #4
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    05/02/13 - Thursday - DL

    DL
    Warmup - 135 X 5; 205 X 3
    252.5 X 2
    220 X 4,4,4,9

    Shrugs - 185 X 3 X 12
    Lunges - 60 X 3 X 12 (30 lb DB in each hand)
    Weighted Situps - 25 X 3 X 12

    Everything felt really good, even with the light weight. The lunges should help me get a bit ready for BS day, which will be Saturday, as I'll need to make up an extra day I lost on Wednesday (installed a wall mounted TV). BP tonight - Friday.

  5. #5
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    05/04/13 - Saturday - BP (afternoon workout)

    Weight (after breakfast and cups of coffee) - 214.6 lbs...not the ideal time to weigh myself.

    BP
    Warmup - 45 X 5; 95 X 4; 135 X 2
    165 X 3
    142.5 X 4,4,4,12

    Chinups @ BW - 6,4,4
    DB Muscle Snatch - 30 X 10,10,10 (pyramid sets of 4 per each arm)
    Skullcrushers - 50 X 12 X 3 - light, but my triceps were fatiguing due to the volume at the end of the 2nd/3rd sets.

    Overall, this was pretty painless. The DOMS from the lunges has been pretty significant. I'm going to keep the workouts every other day for the first eight until the soreness starts to lessen.

    Sunday - 05/05/13 - Cut the lawn - again. This damn grass is growing like wildfire. Probably a total time of about one hour or so for low impact cardio (did not catch the clippings). Squats on the horizon for Monday evening.

  6. #6
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    05/06/13 - Monday - BS

    BS
    Warmup - 45 X 5; 95 X 5; 135 X 4
    180 X 3
    157.5 X 4,4,4,7

    Light Pause Squats - 45 X 5; 95 X 3 (60% of 180 lbs from workset)

    I am not worried about the light weight - that will increase quickly. The keys for me are to keep my knees out, sit back in the hole, and to not allow my knees to move forward at all during each rep. I have really tight hip flexors and hamstrings, so the first couple of squat workouts will be focused on keeping form tight. I had other exercises planned, but stopped after these. I don't want to push any hamstring work with GHR's or attempt silly calf raises at this stage in the game.

    Big Penguin game tonight against the Isles...will be watching and working the press...we need to go up 3-1.

  7. #7
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    05/08/13 - Wednesday - Press

    Press - Warmup - Bar X 5; 95 X 4
    130 X 3;
    107.5 X 4,4,4,9;

    DB Row - 55 X 12 X 3
    Bent Over DB Lateral Raises - 15 X 12 X 3
    BB Bicep Curl - 50 X 12 X 3

    Elliptical - 12 minutes

    Everything felt good. I ate poorly today, so I felt as though a workout and elliptical session were the bare minimum. I didn't have the opportunity to workout Tuesday, as it was my daughter's birthday.

    Looking to DL tomorrow.

    I've made modifications on my initial waves...I'm going to up the Bench Press to 10/5 for two cycles. Press will be upped to 10/5 for two cycles. BS will be upped to 15/7.5 for two cycles, then brought back to 10/5 for as long as I can progress. DL will remain at 15/7.5 for at least three cycles, then I may lessen the jumps as I would near my PR at the end of the fourth cycle. Cutting the lawn will suffice for a light cardio day per week. I'll need to keep working in the elliptical as needed.

  8. #8
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    05/12/13 - Sunday - DL

    DL - Warmup - 135 X 5; 225 X 4
    282.5 X 3;
    227.5 X 4,4,4,9;

    Shrugs - 190 X 12 X 3
    DB Lunges - 60 X 12 X 3
    Weighted Situps - 30 lbs X 12 X 3

    Back felt pretty strong. Missed out on earlier workouts this past week due to the Pens game 6 victory on Saturday night. Friday night was exhausting as well as the kids didn't get into bed until well past 9. Also, I cut the lawn first thing this morning, so I am "counting that" as my light cardio.

    Saw Soundgarden last night - they were incredible...one of the few bands that sounds better live than on CD...played for well over 2 hours with only a 5 minute break near the end.

  9. #9
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    05/16/13 - Thursday - Bench Press

    BP - Warmup - Bar X 5; 95 X 4; 135 X 3
    185 X 3
    145 X 4,4,4,10;

    Chinups - BW X 5,3,3 (this was not a total shock, but I've always struggled with chinups/pullups)
    DB Muscle Snatch - 25 X 10,10,10 - realized I dropped down 5 lbs after completing the worksets
    Skullcrushers with EZ Curl - 55 X 12 X 3 (not tough, but felt the triceps fatiguing near the end of thw last two sets)

    This was a good workout for having been out of town since Tuesday morning. I was thinking of going ambitious and doubling up with the BS routine, but I'll save that for tonight.

    Needless to say, it was nearly impossible to get a workout in when traveling on business with 3 other coworkers.

  10. #10
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    starting strength coach development program
    05/19/13 - Sunday - Pulling a Double Workout...Squat and Press

    BS - Warmup - 45 X 5; 105 X 4; 165 X 3;
    202.5 X 3
    165 X 4,4,4,7;

    Paused BS
    45 X 5; 95 X 4
    122.5 X 3;

    Seated Calf Raise
    60 X 12 X 3

    Press
    Warmup - 45 X 5; 100 X 3;
    140 X 3
    112.5 X 4,4,4,8

    DB Row - 60 X 12 X 3
    Bent Over DB Row - 15 X 12 X 3
    BB Bicep Curl - 55 X 12 X 3

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