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.
April 1: upper
SA DB bench press:
80x8
90x8
100x8
One arm db row:
80x10
90x10
100x10
High incline smith press
Mag grip pulldown
Db hammer curl
Rope pressdowns
April 3: lower
Hack squat
RDL
Bulgarian SS
Seated leg curl
Garhammer raise
Everything was lighter for this workout bc sleep was poor. We are in the process of moving so just trying to get in when I can
April 5: upper
Low incline db press:
80x8
90x8
100x8
Head supported bent over row:
80x8
90x8x2
Dips
Pull-ups
High incline skullcrushers
Ez bar curl
April 6: lower
Belt squat
SL DB RDL
Bulgarian SS
Hip thrust
Seated leg curl
Leg ext
April 8: upper
Db chest press
90x6
100x6
110x6
115x6
Weighted chin-ups:
25x6
35x6
45x6
Bw x10
SA standing landmine press:
70x6
80x6
90x6
SA Cable row
Triceps ladder
Cable curl
Been a while since I logged. Spent the last two weeks of April driving cross country, moving from Virginia to El Paso, TX. Did a couple hotel workouts that were terrible. Finally made it back into a gym this week.
May 6: lower
Conv DL:
315x5
365x5
405x5
Hack squat
Bulgarian SS
Hip thrust
Leg ext
Leg curl
May 8: upper
Bench;
225x5
245x5
275x3 lol
Chest supported rows
Incline db press
Mag grip pulldown
Preacher curls
Rope pressdowns
Facepulls
May 9: lower
Leg press
SL DB RDL
step ups
Nordic leg curl
Leg ext
Seated leg curl
May 10: upper
Incline bench:
185x6
205x6x2
Weighted chin-ups:
25x6
45x6x2
Db chest press:
80x8
90x8
100x8
Cable row
Cable curl
Pressdowns
Lateral raise
May 13: lower
Conv DL:
365x3
405x3
455x3
Hack squat
Bulgarian smith machine ss
Leg curl
Leg ext
45 degree back ext
May 14: upper
Bench:
225x8x3
Chest supported db row:
80x8
90x8
100x8
Db shoulder press
HK sa pulldown
Pec fly
Facepulls
Skullcrushers
Preacher curl
May 15: short run
May 16: lower
Squat:
275x5
315x5
345x5
First time doing BB squat in a while
RDL:
275x5
315x5
365x5
Hack squat
Back ext
Leg ext
Leg curl
May 17: upper
Low incline press:
80x8
90x8
100x8x2
One arm db row:
80x8
90x8
100x8x2
Machine chest press
Mag grip pulldown
Db tri rollbacks
Db curls
May 20: lower
Sumo DL:
405x3
455x3
500x3
Bulgarian SS:
35s x6
45s x6
55s x6
Leg ext
Leg curl
Garhammer raise
May 21: upper
Pin press:
225x5
245x5
255x5
225x5
These were harder than usual. At a different gym now and in this rack the pins were right on my chest. At my old gym the pins were about an inch off my chest.
Cable rows
unilateral incline db press: up to 85x8
Weighted pull-ups
Tate press
Hammer curls
Lateral raise
May 22: 25 min run
May 23: lower
Leg press
Hip thrust
FFE smith machine reverse lunge
Unilateral leg curl
Cable crunches
May 24: upper
Floor press:
225x6
245x6
255x6
225x8
Head supported bent over db row:
70s x8
80s x8
90s x8x2
High incline smith press
HK SA pulldown
Preacher curl
Rope pressdowns
Facepulls
May 25: 25 min run
May 27; lower (home gym)
SSB Squat
Trap bar RDL
Bulgarian SS
Back ext
May 28: upper
Bench:
305x1
225x4
250x4
275x4
Weighted chin-ups;
25x6
45x6x2
Db shoulder press
Cable row
Single arm pressdowns
Cable curl
Band pullaparts
May 29: short run
May 30: lower
RDL:
275x8
315x8
365x8
Hack squat
Leg ext
Seated leg curl
June 3: lower
Rack pull:
455 + red mini band x3
495 + bands x3
545 + bands x2
SL landmine RDL:
70x6
80x6
90x6
Leg ext
Heel elevated goblet squat
June 4: upper
Db bench:
80x8
90x8
100x10
100x8
T-bar row
High incline smith press
May grip pull-down
Preacher curl
Skullcrushers
June 5: short run
June 6: lower
Hack squat
SL DB RDL
Smith machine deficit reverse lunge
Seated leg curl
Garhammer raise
June 7: upper
OHP:
135x8x3
Chin-ups
low incline SA DB press
70x8
80x8
90x8
100x6
Cable row
Pressdowns
Cable curls
Was sick all last week, pretty sure I had Covid. Took a couple days off and then did some pretty terrible workouts. This week starting to feel close to normal although still kinda weak my first two sessions back in the gym.
June 17: lower
RDL:
275x8
295x8
315x8
Leg press
Leg ext
Seated leg curl
Hanging leg raise
June 18: upper
Db bench:
80x8
90x8
100x8
110x6
One arm db row:
80x8
90x8
100x8
110x8
Landmine press
Pull-ups
Preacher curl
Db tri rollbacks
I'll take 'weak' if it's 6 reps on 110lb dumbbells
It’s all relative. Normally could do 110x8 and 120x6 so getting close to back to 100%
June 19: 25 min run
June 20: lower
Squats:
315x5x3
Plate loaded hip thrust:
3p x8
4p c8
5p x8x2
Bulgarian SS
GHR
June 21: upper
CGBP:
205x8
225x8
225x6
Bent over row
Dips
Pull-ups
Pressdowns
Hammer curls
Did 25-30 min of zone 2 cardio both Saturday and Sunday. May try to increase cardio, clean up the diet and actually get into a deficit for a bit
June 24: upper
Bench:
225x8x3
T bar chest supported
High incline smith press
HK SA PD
Smith machine JM oress
Preacher curl
June 25: lower
Heel elevated goblet squat
Hip thrust
Leg ext
Seated leg curl
Garhammer raise
Last two days have been fairly easy workouts bc my sleep has been terrible
June 27: upper
High incline db press:
75x8
80x8x2
Cable row
Machine chest press
Straight arm pull-down
Cable curl
Rope pressdowns
June 28: lower
SLDL:
315x6
365x6
315x8
Leg press
Db reverse lunge
GHR
stair master
Pretty rough week of workouts between poor sleep and a head cold. It’s hard to breathe through my nose right now so I was way more gassed than usual after hard sets
July 2: upper
Db chest press:
80x8
90x8
100x8
110x7
Chest supported db row:
70x8
80x8
90x8
100x7
Incline smith press
Mag grip Pulldowns
Crossbody tri ext
Cable curls
Rear delt fly
July 3: lower
Box squat:
315x5
345x5
365x5
Hand supported SL DB RDL:
100x10
110x10
120x10
Bulgarian SS
Seated leg curl
Weighted Garhammer raise
Stairclimber
July 4: cardio
July 5: upper
Bench:
225x6
245x6x2
Cable row
Incline cable press
Pull-ups
Dead stop skullcrushers
Hammer curls
Suitcase farmer carries
