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.
Aug 14: zone 2 45 min
Aug 15: upper
Db chest press:
95x12, 8, 8
Pull-ups:
BW x14, 8, 8
Got an exertion headache after the first AMRAP sets on db press and pull-ups. It’s a weird pain I’ve gotten before in the back of my lower head neck area when I’ve pushed a bench press set to failure. Normally a sign I need to dial back intensity, which is why I just did 8 on the next two sets for both exercises and kept several RIR instead of going to failure
Dips
Machine row
Crossbody tri ext
RDF
Incline cable curls
Machine lateral raise
Aug 16: lower
Hack squat:
3.5p x18, 15, 15
Only did 2 sets on Bulgarian SS cause my quads were wrecked after the hack squats
Bulgarian SM SS:
135x12, 8
Plate loaded hip thrust:
3p x15, 12, 10
Seated leg curl:
230x 10, 9, 8
Will leave the weight the same until I get 12 on first set. Close to maxing out this machine
Abductor/adductior: 2 sets each
Stairclimber
Aug 17: zone 2
Aug 18: interval run
Aug 19: upper
Machine chest press:
170x11, 9, 8
Cable row:
200x11, 9, 8
Machine shoulder press
SA pull-down
Preacher curl
Rope pressdowns
Cable lateral raise
Aug 20: lower
RDL:
275x15, 12, 10
Leg press:
4p x20, 16, 15
GHR
Leg ext:
230x12, 10, 9
Calf raises
Stairclimber
Aug 22: upper
Db chest press:
100x10, 8, 7
Chin-ups:
Bw x15, 12, 10
Incline SM press
Machine row
Incline curl
Tate press
Facepulls
What motivates you to keep going? I feel like your training is incredibly optimised for general health/life. But I wouldn't be able to keep grinding away without some sort of goal.
My goals have shifted over the years. 5-6 years ago it was more powerlifting style and focused on strength. Now focusing more on overall health, longevity, body composition. I just look forward to working out every day. Because I’m a trainer for my career as well it’s important to be in good shape as well.
Aug 23: lower
Hack squat:
3.5p x16, 14, 12
Seated leg curl:
230x12, 9, 8
Bulgarian SM squat:
135x 12, 10
Plate loaded hip thrust;
3p x14, 12, 10
Stairclimber
My goals have shifted over the years. 5-6 years ago it was more powerlifting style and focused on strength. Now focusing more on overall health, longevity, body composition. I just look forward to working out every day. Because I’m a trainer for my career as well it’s important to be in good shape as well.
Broadly, what’s the breakdown of the different typologies of your clients …m/f, beginner/int/adv, strength/weight loss/sports goals/cardio or w/e?
I’ve always been interested in this but have never asked anyone
When I was at my last gym in the DC area, it was all over the place. A lot of middle aged parents and executives, some young athletes, some powerlifters, etc. It was a high end gym with pricey training sessions so a lot of wealthy people. Since I left there and moved to Texas I still train most of those clients and it’s mostly the busy parents and executives that I still work with online. With in- person training at a gym you have to be ready to train anyone. With online training you are supposed to specialize in a niche so I have mostly advertised to busy parents bc I am one myself and they are often the people that really need help.
Here is my online training website: https://www.bischoff-pt.com/
And my IG: https://www.instagram.com/bischoffpt?igs...
Aug 26:
Machine chest press:
170x12, 9, 8
Cable row:
200x 11, 9, 8
Machine shoulder press:
130x 12, 12, 11
Chest supported SA pull-down:
120x10x3
Preacher curl:
2.5p x12, 10, 9
Pressdowns
Machine lateral raise
When I was at my last gym in the DC area, it was all over the place. A lot of middle aged parents and executives, some young athletes, some powerlifters, etc. It was a high end gym with pricey training sessions so a lot of wealthy people. Since I left there and moved to Texas I still train most of those clients and it’s mostly the busy parents and executives that I still work with online. With in- person training at a gym you have to be rea
interesting and thanks. will have a look at the links
Aug 27: lower
Did 2 sets on everything today because I won’t be taking a rest day tomorrow and going to try to lift upper tomorrow and lower Thursday. Haven’t lifted 4 days in a row in forever but we have an early flight Friday to the beach so trying to squeeze everything in. Hoping that lowering the volume will help a little
RDL:
285x 14, 10
Leg press:
4.5p x20, 16
Back ext:
45x15, 12
Leg ext:
240x 11, 9
Calf raises
Stairclimber
Aug 28: upper
Db chest press:
90x13, 10
Chin-ups:
15, 12
Incline SM press:
155x15, 12
Machine row:
140x14, 12
Crossbody tri ext
Incline cable curl
RDF
Aug 29: lower
Hack squat:
3p x18, 12
Was working in with someone and prob didn’t rest long enough
Seated leg curl:
240x10, 8
Plate loaded hip thrust:
3p x14, 12
Abductor/adductor
Stairclimber
Didn’t do Bulgarians because my legs were cooked and someone was on the SM anyway
Off for the next 4 days for a beach trip
Training looking an awful lot like RPE bodybuilding style training lately, bro. Awesome work!
Training looking an awful lot like RPE bodybuilding style training lately, bro. Awesome work!
Yes it’s slowly shifted that direction the last few months and I think I’ve settled on the exercises and rep ranges I want to use for now. Your log and a couple Twitter fitness bros have influenced my choices as far as exercises and rep scheme. I think right now my only BB lift is RDLs. The workouts are still pretty hard with most sets close to failure but joints and everything feel great. Adding in regular cardio and cooking all my meals since I work from home has also been helpful
Sept 3: upper
Machine chest press:
175x11, 9, 8
Cable row:
200x12, 9, 8
Machine shoulder press:
140x 12, 11, 10
Single arm pull-down machine
160x12, 11, 10
Preacher curl
2.75p x12, 9, 8
Rope pressdowns
Cable lateral raise
Sept 4: lower
Sleep sucked last night so everything felt hard
RDL:
295x12, 10, 8
Leg press;
5p x17, 15, 12
Back ext:
45x18, 16, 15
Leg ext:
240x 10, 9, 8
Calf raises
Stairclimber
Sept 5: zone 2
Sept 6: upper
Db chest press:
95x12, 9, 8
Chin-ups;
Bw x15, 12, 10
High incline SM press:
155x12, 10, 9
Chest supported machine row:
150x12, 10, 10
Tate press:
35x15, 12, 12
Incline db curl
35x10, 8
30x9
Wanted to use 30s but they were being used until my last set
RDF
Sept 7: lower
Hack squat:
2.5p x15, 14, 12
Lowered my foot position to the bottom of the platform, which made it harder and isolated the quads more
Seated leg curl:
240x12, 9, 8
Bulgarian SM SS:
245x10, 8
Hip thrust:
3px 15, 12
Decline sit-up
Abductor/adductor
Bulgarian SS was 145 not 245
Sept 9: upper
Machine Chest press:
175x12, 9, 8
Cable row:
210x10, 8, 170x12
210 feels really heavy and reps getting sloppy.
Shoulder press machine:
150x12, 11, 10
Single arm pull-down machine:
170x12, 11, 10
Preacher curl:
3p x10, 9, 8
Rope pressdowns
Machine lateral raise
Sept 10: lower
Did 2 hard work sets instead of 3 on everything today. Not sure if a 3rd work set is smart or worth it since I’m cutting and won’t be putting on muscle anyway. A couple warmups and two hard sets is probably sufficient volume for now.
RDL:
305x12, 10
Leg press:
5p x18, 15
Back ext:
55x16, 15
Leg ext:
240x12, 9
Calf raises
Stairclimber
Sept 11: zone 2
Sept 12: upper
Db chest press:
100x10, 8
Wide grip Pulldowns:
170x13, 10
High incline SM press:
160x12, 10
Chest supported machine row:
160x12, 10
Tate press:
40x12, 10
Incline db curl:
30x10, 9
Facepulls
