Beastmaster training log

[Beastmaster]

Monday:

front squat 95x8 145x8/8/8 (I hate these)

shrugs 315x10/10/10

kb swings 44kg 3x10

bb curls 80x10 3 sets

seated calf raise 3x10

lat pulldowns 150x10 3 sets

hanging leg raise 3x10

[BendtheBar]

Originally Posted by Beastmaster

Monday:

front squat 95x8 145x8/8/8 (I hate these)

You're not alone.

Good effort Beast.

[BendtheBar]

How's the training?

[Beastmaster]

Fri 2/15

3 board bench 135*5 185*5 225*5 275*3/3 255*5

Db flyes 30*10/10/10

Mil press 120*3 6 sets

Db rows 100*10

Pressdowns 100*7 120*4/3/3


Thu 2/14

20" dl 245*3 445*1 535*1 625*1

Rack pulls 445*1 645*1 700*1

Cleans 5 singles

Sand bag pick/carry 200# x 50'

Farmers hold for time 2 times to failure


Tues 2/12

Overhead press 95*5 145*3 165*1 180*1 190*1 170*3/3/3

Seated db press 35*10/10/10

Bench 135*6 155*6 175*6 195*6 215*6

Db rows 75*20/20/20


Mon 2/11

Ssb squats 150*6 200*6 250*6 300*6

Trap bar dl 220*5 320*5/5

Step up's w/50# db's 5/5 each leg leading

Glute ham raise 7/7

Underhand grip shrugs 2*15

[Beastmaster]

Sat 2/9

Db bench 50*5/5 60*5/5 75*5/5 100*3/2 left arm looks like it will never be back 100%.

Inc db b 50*10/10

Overhead press 145*4 5 sets

Tricep pressdowns 100*5 120*3/3


Thursday 2/7

trap bar deads 220x3 310x3 400x1 450x1 (beltless)

rack pulls 1" lower than last week 245x3 445x1 646x1 665x1

tire flips 4 flips (actually just picked up from gorund to upright 4 times)

sand bag picks 200# x 3

conan wheel 300# x 120' 1 clock-wise, 1 ccw

bb curls bar x40

softball hold 25# x 60 seconds


Fri 2/1

pause bench 135x3 185x3 195x3 205x3 215x3 (2 second pause each rep)

close grip bench 155x25 (12/8/5)press to fail/rest 20sec/press/rest 20sec/press

hang cleans 3 sets of 3 tri pressdowns 4x5

[Beastmaster]

Thu 1/31

lat pulldowns 3x10
band press downs 3x20
band pull aparts 3x10

18" dl 245x3 335x3 445x3 495x3/3

partial dl 645x1 695x1 715x1

sandbag picks 200x1/1

farmers hold fat handles 190# 2 sets to failure


Tues 1/29

overhead press 95x5 145x3 165x1 175x1 180x1 165x3/3

bench 135x10 185x7/7

db rows 75x20 each arm (not at the same time)


Mon 1/28

Zerchers off pins 80*3 130*3 170*3 220*3 240*1/1/1
Lowered the pins to knee level on these

Cleans 145*1 155*1 165*1/1

Bb curls bar x 25/25

Shrugs 245*10 445*5 645*3 (very partial rom)

Farmers picks x 3


Fri 1/25

3board bench 185*5 225*5 275*1 255*5/3

Seated db press 45*5 50*5 55*3


3-9 laterals 3 sets

Face pulls 50*15/15*15

Overhead tricep press 2 sets of 10


Thu 1/24

Partial dl contest height- 245*3 445*3 535*1 645-miss/miss
Raised pin 2" 645*1 700-miss

V bar pulldowns 3*10

Trap bar shrugs 335*10/10/10

Step ups 2 sets per foot

Sand bag pick 200*3 picks


Tues 1/22

wimped out and went to the gym, way too cold out today to train in the garage

hammer strength iso lateral mil press 90x5 140x5/5/5

pause bench 135x5 185x5/5/5

3x9 laterals 15# x 3 sets seated, bring dbs out in front to 3 different levels, belly-chest-forehead, counts as one rep, 9 reps equals one set

rear delt machine 3x10

seated tricep pressdown 5x10

seated row 3x10

decline abs 2x15

[BendtheBar]

Welcome back. Good numbers. Keep smashing.

[Beastmaster]

Mon 2/18

zerchers off pins knee level 170x3 220x1 250x1/1/1/1

ssb squats 150x10 200x10 250x10

band leg curls 3x20

shrugs 335x12/12

curls 2x30

wrist roller 3 sets forw/reverse

[Beastmaster]

Tues 2/19

standing db press 20x10 30x10 40x10 45x5 50x5/5/5/5/5

bench 135x5/5 185x5 225x5/5

db rows 100x10/10

front raise 2x10

pressdowns 100x7/7/7

[Beastmaster]

Thu 2/21

18" dl's 245x3/3 445x1 515x3/3/3

24" dl 445x1 535x1 645x1 lower back fried at this point

farmers hold til failure

spread eagle sit up's 2x10