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.
July 6: lower
Conventional DL:
365x4
405x3
455x3
Hack squat
Seated leg curl
Leg ext
July 7: 30 min zone 2 cardio
July 8: upper
Incline db press:
70x10
80x8
90x8
95x7
Weighted chin-ups:
25x6
35x6
45x5
Bw x30 sec iso
Machine chest press
Machine row
Preacher curl machine
Rope pressdowns
Cable crunches
July 9: lower
Box squat:
315x5
365x5
385x5
SM Bulgarian SS
Hip thrust
Seated leg curl
Stairclimber
July 10: interval run
July 11: upper
Incline SM press
Cable row
Dips
Pull-ups
Depth push-ups
Y raise
Preacher curls
July 12: lower
RDL:
315x6
345x6
365x6
Hack squat
GHR
Leg ext
Machine crunch
Stairclimber
Over the weekend did 30-40 min zone 2 cardio both days
July 15: upper
OHP:
135x6
145x6
155x5
135x8
Chest supported db row:
70x8
80x8
90x8
100x8
Machine chest press
HK SA PD
Rope pressdowns
Rope curls
July 16: lower
Box squat:
315x5
365x5
405x5
SL RDL
Bulgarian SM SS
seated leg curl
Weighted Garhammer raise
Stairclimber
July 17: interval run
July 18: upper
Bench press:
225x10, 8, 6
Bent over landmine row:
3p x8
3.5p x8
4p x8
Drop set: 4px6, 3p x6, 2p x6
High incline db press
Wide grip lat pull-down
Db tri rollbacks
Incline db curl
Lateral raise
July 19: lower
Conventional DL:
405x3
455x3
495x1
Leg press
Seated leg curl
Leg ext
Weighted Garhammer raise
Stairclimber
Zone 2 cardio over the weekend both days. Took it easy today because my right bicep tendon has been achy and sleep was bad
July 22: upper
Machine chest press
Cable row
Machine shoulder press
Lat pull-down
Hammer curls
Tate press
prone IYT raises
July 23: lower
Trap bar DL:
405x3
455x3
495x3
545x3
SL DB RDL:
100x10
110x10
120x10
Leg ext:
200x13, 12, 10
Seated leg curl:
200x 12, 10, 8
July 24: z2 cardio
July 25: upper
Db chest press:
80x8
90x8
100x8
110x8
These were essentially tempo reps with a slow eccentric. Right shoulder still feels a bit wonky
One arm db row:
80x8
90x8
100x8
110x6
Dips
Pulldowns
Cable curls
Crossbody tri ext
Cable RDF
July 26: lower
Hack squat:
2p x15
2.5p x15
3p x15
Drop set
Bulgarian SM SS
Plate loaded hip thrust
GHR
Weighted Garhammer raise
Stairclimber
Zone 2 cardio over weekend
July 29: upper
Machine chest press
Cable row
Incline SM press
Single arm pull-down
Preacher curl
Db tri rollbacks
Cable lateral raise
July 30: lower
RDL:
315x8
335x8
365x8
Walking DB lunge
35x8x3
Seated leg curl:
210x 12, 10, 9
Leg ext:
210x 12, 10, 10
Weighted Garhammer raise
Stairclimber
July 31: zone 2 cardio
Aug 1: upper
Db chest press:
70x10
80x10
90x10
100x10
Chest supported db row:
70x10
80x10
90x10
100x8
Standing SA landmine press
SA pull-down
Dead stop skullcrushers
Hammer curls
August 2: lower
Hack squat:
3p x20, 16, 15
Bulgarian SM SS:
135x5
155x5
185x5
Hip thrust:
3p x15, 12, 10
Weighted GHR
Stairclimber
Aug 3: zone 2 cardio
Aug 4: interval run
Aug 5: upper
Machine chest press:
150x14, 12, 10
Cable row:
170x16, 12, 10
HS shoulder press
SA pull-down
Rope pressdowns
Preacher curls
Suitcase carry
August 6: lower
Heel elevated goblet squat:
120x 16, 12, 10
SL landmine RDL:
70x10, 9, 8
Leg ext:
220x12, 11, 10
Seated leg curl:
220x12, 10, 8
Stairclimber
Aug 7: zone 2
Aug 8: upper
Db bench press:
90x12, 10, 10
Pull-ups:
BW x14, 11, 10
Incline SM press
Machine row
Crossbody tri ext
Incline cable curl
Cable RDF
Aug 9: lower
Hack squat:
3p+10 x20, 16, 14
DB RDL:
120s x15, 12, 10
Abductor
Adductor
Stairclimber
Was supposed to do Bulgarian SS and hip thrust but I was wiped after my main two exercises. Last two workouts have felt particularly hard. Partly because I’ve been doing 3 sets to failure (or close to it) on most stuff instead of escalating sets and I’ve been in a deficit for a while now and starting to feel the effects
Aug 10: zone 2
Aug 11: interval run
Aug 12: upper
Machine chest press:
160x13, 10, 9
Cable row:
190x14, 10, 9
Machine shoulder press
Single arm pull-down
Db tri rollbacks
Db hammer curls
Lateral raise
Any specific cardio goals, or are you just doing it for general health? How has it impacted your training, if at all?
Any specific cardio goals, or are you just doing it for general health? How has it impacted your training, if at all?
Not really, just trying to get steps in and currently looking to drop body fat. Also for general health. No impact on training bc it’s mostly zone 2 (incline walk) and just one interval run a week. What effects my recovery more is sleep (bc of my kids) and being in a deficit for a while now
Aug 13: lower
Rough workout, sleep was bad last night
Heel elevated goblet squat:
120x15, 12
Hand supported SL DB RDL:
120x12, 10
Leg ext:
230x11, 10
Band assisted Nordic leg curl
Weighted Garhammer raise
Stairclimber
