Beeschnuts Strength Training Log
Finally starting a log on here after lurking H&F for like 7 years or so. A little about me: I'm 6ft tall and currently about the heaviest I've ever been at 212. I've been pokering since graduating college in 2005 and started doing personal training a couple years ago after getting my certification. Recently moved from the US to Germany and now playing poker on the Euro sites and doing personal training for the military community here. Also studying for the CSCS exam to become a certified strength and conditioning specialist.
Posted in the resolutions thread that some goals for this year were 405 squat, 405 deadlift and 300 bench. I might be hitting the deadlift and squat goals in about two weeks while the bench will take a while. Currently doing candito's 6 week strength program which I've run before. I'll finish up week 4 today, next week will be bench 275 for 1-4, squat 375 for 1-4, and deadlift 385 1-4 and then will attempt new maxes based on how many reps I get the week after. Hoping for 1100 total, something like 405, 405, 290. After that the plan will be to lean out while maintaining strength. Next post I'll put up my last few workouts.
Worked out from all week between New Years and sick kids.
Jan 1: upper
Bench press
SA DB row
SA DB shoulder press
Pull-ups
Rope pressdowns
Facepulls
Cable curls
Jan 2: short run
Jan 3: lower
SSB squat
Trap bar RDL
Bulgarian ss
Banded back ext
Planks
Jan 4: upper
Low incline bb bench:
205x6
225x6x2
Pulldowns
Machine chest press
One arm cable row
Db tri rollbacks
Db curls
3 way shoulder raise
Farmers carry
June 5: lower
Bulgarian Hatfield SS
RDL
leg ext
Leg curl
Garhammer raise
Jan 7: 20 min run +core
Jan 8: upper
Db chest press:
90x8
100x8
110x8
One arm db row:
90x8
100x8
110x8
Football bar floor press:
225x6x3
Pull-ups
Elbows out tri ext
Cable curl
Jan 9: lower
Paused landmine hack squat:
2.5p x8
3p x8
3.5p x8
SL DB RDL
90x8
100x8
110x8
Db split squat
60s x8x3
Banded GHR
Adductor/abductor machine
Jan 10: bball
Jan 11: upper
This workout was pretty bad due to poor sleep the night before
Incline bench
Chin-ups
Machine chest press
Machine row
Pressdowns
Db curls
Y raise
Jan 12: lower
RDL:
275x8x3
SL Bulgarian Hatfield SS:
185x6x3
Leg press
SL hip thrust
Jan 15: upper
Bench:
225x8
235x8
245x6
Db seal row
80x8
90x8
90x10
High incline db press
HK SA pulldown
Dual rope pressdowns
Db curl
Jan 17: bball
Jan 18: upper
SA db bench press:
90x6
100x6
110x6
My obliques are still sore from these. Single arm presses are underrated
One arm db row:
100x6
110x6
120x6
Football bar floor press
Lat pulldown
Pressdowns
Cable curls
Db lateral raise
Jan 19: lower
3-1-0 tempo hack squat:
2p x8
2.5p x8
3p x8
RDL:
275x6
315x6
350x6
Hatfield SS
Banded GHR
Jan 22: upper
Pin press, chest level:
275x1
295x1
305x1
315x1
Weighted chin-ups
70x1
80x1
90x1
High incline smith press
Chest supported cable row
TRX skullcrushers
TRX curl
TRX Y raise
Jan 23: lower
RDL:
275x5
315x5
345x5
Bulgarian Hatfield SS
Leg ext
Leg curl
Jan 25: upper
Incline db press:
80x8
90x8
100x7
HK SA pulldown
Machine chest press
Cable row
Dips
Chin-ups
Dead hangs
First time doing dips in years. They used to irritate my shoulder but felt ok today. Shoulders have felt great since doing Locke 3 for warmup
Jan 26: lower
KOT exercises
Iso Spanish squat
Iso SL bridge on roller
Iso split squat
Iso GHR hold
Hip flexor raises
Nordic leg curl to box
Jan 28: short run and core stuff
Jan 29: upper
Incline bench:
185x6
205x6x2
Weighted pull-ups:
25x6
35x6x2
Db bench pres:
80x10
90x10
100x10
One arm cable rows
Cable curl
Cable pressdowns
Lateral raise
Jan 30: lower
Heel elevated higher squat:
90x10
100x10
110x10
SL landmine RDL:
70x6
80x6
90x6
Eccentric Nordic leg curls
Split squat
Hip flexor raises
Weighted GHR
Feb 1: upper
SA DB chest press:
80x8
90x8
100x8
HK SA pulldown
High incline smith press
Chest supported cable row
Incline cable curl
Reverse grip pressdowns
Had to take off several days bc I was sick.
Feb 6: upper
Incline db press:
80x8
90x8
100x6
Db seal row:
80x8
90x8
100x8
Machine chest press
Pulldowns
Cable skullcrushers
Cable curls
Facepulls
Feb 7:
Stiff leg DL:
275x6
295x6
315x6
Landmine Hack squat:
2px8
2.5px8
3px8
SL leg press
Glute kickbacks
Nordics
Garhammer raise
Feb 9: upper
Bench press w/chains (think around 40lb each)
225x3x3
185x10
Close grip pulldown
Db shoulder press:
70x6
80x6
85x5
Low cable row
Elbows out tri ext
Db curl
Side laterals
Cable crunch
Feb 10: lower home workout
SSB front squat
Staggered stance RDL
Bulgarian SS
Back ext
Feb 12: upper
Bench:
225x6
245x6
255x6
DB seal row:
80x8
90x8
100x8
High incline db press:
70x8
80x8
85x8
Pull-ups
Incline db curl
Rope pressdowns
Lateral raise
Took off a couple days because my wife had knee surgery.
Feb 15: lower
Stiff leg DL:
275x6
315x6
345x6
Leg press
SL landmine RDL
SL box squat
Seated leg curl
Leg ext
Feb 16: upper
Very short workout, not much time.
Db chest press:
90x8
100x8
110x7
One arm db row:
90x8
100x8
110x8
High incline smith press
Chin-ups
TRX skullcrushers
Hammer curls
Feb 19: upper
Pin press, chest level:
225x5
250x5
275x5
Weighted pull-ups:
25x5
35x5
45x5
Incline db press:
80x8
90x8
100x6
Bench supported meadows row:
80x8
90x8
100x8
High incline skullcrushers
Ez bar curl
Farmers carry
Feb 20: lower
Landmine hack squat:
2p x8
2.5p x8
3p x8
3.5p x10
Hand supported SL DB RDL:
100x8
110x8
125x10
Bulgarian Hatfield SS:
185x6x2
Nordic leg curl eccentrics
Garhammer raise
Feb 21: conditioning, assault bike intervals
Feb 22: upper
Incline:
185x6
195x6
205x6
HK SA PD
machine chest press
Chest supported HS row
Cable curls
Pressdowns
Feb 23: lower
Sumo DL:
365x3
405x3
455x3
Bulgarian SS:
40s x6
50s x6
60s x6
Leg ext
Seated let curl
Garhammer raise
Feb 25: short run
Feb 26: upper
Paused bench:
225x5
245x5
255x5
Db seal row:
80x8
90x8
100x8
Db shoulder press:
65x8
70x8
75x8
Lat pulldown
Single arm cable curl
Pressdowns
Feb 27: lower
Tempo hack squat
SL landmine RDL
Step ups
Banded GHR
Cable crunches
Feb 29: upper:
Low incline db press:
70x10
80x10
90x10
100x9
Head supported bent over db row:
70s x10
80s x10
80s x8
SA standing landmine press
SA pulldown
Db tri rollbacks
Db hammer curl
Mar 1: lower
Leg press
SL hip thrust
Leg ext
Seated leg curl
Abduction/ adduction machines
Calf raises
Weighted Garhammer raise
Mar 3: 25 min run
Mar 4: upper
Bench press w/ chains (80 lbs):
205x5
225x5
240x4
Db seal row:
80x8
90x8
100x8
Incline bench:
70x8
80x8
90x8
Pull-ups
Dead stop skullcrushers
Ez bar curl
Mar 5: lower
My gym finally got an actual hack squat so I don’t have to set it up on the landmine and a plate loaded hip thrust. The hack squat seems much harder than other hack squats I’ve used.
Hack squat:
2p + purple bands x10x3
hand supported SL DB RDL:
90x8
100x8
120x8
Plate loaded hip thrust:
2p x8
2.5p x8
3p x8
FFE reverse lunge
Mar 7: upper
Db shoulder press:
55x8
65x8
75x8
Lat pulldown
Machine chest press
Chest supported row
Cable tri ext
Preacher curl
Short on time so was pretty quick workout
Mar 9: lower
Home gym workout since I didn’t lift Friday.
SSB front squat
SL DB RDL
Bulgarian SS
Banded leg curls
Garhammer raise
Mar 10: short run
Mar 11: upper
Incline bench;
185x6
205x6
210x6
Weighted chin-ups
25x6
35x6
45x6
Weighted depth push-ups
Chest supported low row
SA cable pressdowns
SA cable curl
Mar 12: lower
Reverse band (purple) hack squat:
2p x10
2.5 x10
3p x10
3.5p x10
Drop set
RDL:
315x6
345x6
365x6
Plate loaded hip thrust
Leg extensions
Mar 14: upper
Only had 30 min so this was short
Low incline db press
Facepulls
Dips
Pull-ups
Mar 15: lower
Iso Spanish squat
Iso SL bridge on roller
Iso split squat
Iso GHR
Hip flexor raises
Eccentric nordics
Abb/add machine
Mar 17: 25 min run
Mar 18: upper
Pin press w/ 80lb chains:
205x3
225x3
245x3
Bench supported meadows row:
90x6
115x6
120x6
High incline db press
Mag grip pulldown
Tate press
Preacher curl
Mar 19: lower
Trap bar DL:
435x3
485x3
525x3
Hip thrust machine
Leg ext
Leg curl
Mar 21: did upper but can’t remember what I did
Mar 23: lower home gym workout
SSB front sq
SL DB RDL
Bulgarian SS
Banded back ext
Mar 25: upper
Low incline Bb press:
185x6
205x6
225x6
185x10
Chest supported db row
70x8
80x8
90x8
Db shoulder press
HK SA Pulldown
Dead stop skullcrushers
Ez bar curl
Mar 26: lower
Reverse band hack squat:
2.5p x10
3px10
3.5px14
Dual DB RDL:
100x8
110x8
125x8
Hip thrust machine
Reverse lunge
Garhammer raise variations
Mar 28: upper
Floor press w/chains:
225x5
245x5
255x5
Mag grip cable row
High incline smith press
Chest supported cable row
Pec fly
RDF
Cable tri ext
Cable curl
