The Basement Tapes 2015

Discussion in 'Training Logs' started by btwrestler119, Mar 17, 2015.

  1. btwrestler119 Green Belt

    btwrestler119
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    Age: 30
    Height: 5' 10"
    Weight: 205lb

    Current Best Lifts

    Squat 430x1
    Deadlift 465x1
    SOHP 200x1
    Bench 308x1
    Power Clean 265x1
    Front Squat 335x1
    Pendlay Row 205x5

    Supplementation: Gaia Adrenal Health

    Current program: Average to Savage
     
    #1
    Last edited: Jul 31, 2016
  2. btwrestler119 Green Belt

    btwrestler119
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    3-15-15

    Bench Press
    135x10 narrow grip feet up
    185x5 paused wide grip
    205x10 paused wide grip
    205x9 paused in-between grip
    205x10 paused narrow grip

    Trying to do paused reps every other week with the goal of not being so much weaker paused than dynamic.

    Chin-ups
    8xbw paused at bottom L-sit legs fully extended
    8xbw paused at bottom L-sit knees slightly bent
    8xbw paused at bottom indian style

    FYI, I don't have a pull-up bar so I'm doing chin-ups by holding onto the Olympic bar while it is resting on the squat rack. So I have to hold my legs up so I don't touch the ground.
     
    #2
  3. btwrestler119 Green Belt

    btwrestler119
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    3-16-15

    Deadlift
    135x5 Snatch grip
    185x5 Snatch grip
    225x5 Snatch grip w/straps
    225x5 Sumo Style (just playing around I DL conventional style mostly)
    295x5 straps, fast
    325x5 straps, fast

    That is all the weight that I have at the moment, and the weight moves quite easily now after first hitting 325x5 about 5 weeks ago. Going to buy two 45lb plates tomorrow.

    Squat
    135x5
    205x5
    205x5
    255x5
    275x5

    Wanted to get 295x5 and probably had the strength to do it but my back was tired so I called it a day. First time doing Deadlifts and Squats on the same day in years.
     
    #3
  4. btwrestler119 Green Belt

    btwrestler119
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    3-19-15

    I switched off between the two lifts throughout the workout.

    Front Squat
    135x5 ten second pause on last rep
    175x5 five second pause on last rep
    195x5 brief pause on every rep
    225x5
    245x5
    [YT]rsI7xfJgP_M[/YT]
    265x3
    [YT]3sYT4mXSH5A[/YT]
    135x5 form work, long pause each rep, narrowed stance slightly
    [YT]qW7twpxfqrM[/YT]

    SOHP
    65x6
    85x6
    135x5
    155x5
    165x3
    [YT]BWxxWmWe_uM[/YT]
    175x2
    [YT]pN3bHUkH2Is[/YT]
    195x1 +5lb PR probably had another 5lbs especially if I didn't did work sets b4
    [YT]LFkzFlTyLD4[/YT]
    135x10 versa grips to save the wrists
     
    #4
    Last edited: Mar 19, 2015
  5. btwrestler119 Green Belt

    btwrestler119
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    3-20-15

    Pendlay Rows
    135x6
    175x5
    185x5
    195x4 was going for 5 but didn't get full ROM on the 5th
    135x10

    [YT]JFb_0C47FCg[/YT]

    Chin-ups
    BWx9 L-sit position

    [YT]vAptkd40XZ0[/YT]

    BWx9 Knees up position
    BWx8 Knees up position

    Didn't feel great, kind of worn out from working 72 hours in the last 7 days and my muscular endurance sucks so doing more than one pulling exercise affects me a lot more than it should.
     
    #5
    Last edited: Mar 22, 2015
  6. btwrestler119 Green Belt

    btwrestler119
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    3-22-15

    Lifting with my "little" brother so I had a spotter for once, also first time deadlifting with more than 325lb of weight at my disposal. A pretty good day.

    Deadlift
    double overhand
    135x7
    185x5
    225x5
    275x3
    switched to mixed
    325x3
    switched to versa grips
    365x3
    385x3

    [YT]sBKhqFfKSd0[/YT]

    Bench
    135x10
    185x5
    225x3
    255x2
    275x1
    295x1 +10lb PR and I didn't get a video, must of hit the record button twice
    225x11

    [YT]193GZj0DUFk[/YT]
     
    #6
    Last edited: Mar 24, 2015
  7. btwrestler119 Green Belt

    btwrestler119
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    That was the first time I've ever recorded myself deadlifting and I was surprised to see that my 365x3 deadlift looks like a clean pull! Much more upright than I thought. I tried to set up closer to the bar for the 385x3 set but I seem to have reverted back to a clean stance by the 2nd or 3rd rep.
     
    #7
  8. btwrestler119 Green Belt

    btwrestler119
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    3-24-15

    Shitty, tired, half-assed workout

    Jerks
    135x5
    185x3 jumped weight to quickly, back tightened up on the 3rd rep

    Push Press
    135x5

    SOHP
    135x8
    135x6

    not feeling it

    Squats
    45x10
    135x5
    185x5
    225x3
    275x3 looked at the video and realized that even when I felt like I was getting really low, I was only about an inch or two below parallel. So I put on some shoes with a raised heel (I had been squatting barefoot, I used to be able to go ATG barefoot but that was a few years ago), took weight off the bar and started over.

    135x8
    135x6
    225x8
    225x6
    Got a few more inches of depth, right glute cramped up when I start a program in a couple weeks I may use 250 my training max so I can use light weight and focus on form and depth.

    No video, I was pissed off and I deleted the videos
     
    #8
  9. btwrestler119 Green Belt

    btwrestler119
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    3-26-15

    Bench Press - All with significant pause

    135x5
    135x5
    135x8
    225x5
    225x5
    230x5
    235x5

    [YT]4dUSY83ts7Y[/YT]

    I don't think I've ever done a full pause rep above 215lb so everything is a PR for pause reps.

    Pendlay Row

    135x8
    145x8
    155x8
    165x8
    175x6 + 2 with almost full ROM but not quite

    [YT]XMh7ZtJIHXA[/YT]

    Doing these very strict with no upward torso movement is the most important thing for me.

    Messed around with some other lifts

    Curls
    95x5
    95x5
    95x4

    Behind the neck press
    95x5
    95x5
     
    #9
    Last edited: Mar 28, 2015
  10. btwrestler119 Green Belt

    btwrestler119
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    Goals - figured I should lay out some things to shoot for

    Bench Press
    315 with a meet legal pause by August

    Deadlift
    500 by August

    Squat
    don't really know what to put here, I could probably grind out a legal rep with 350 right now if my life depended on it but my form is such unbalanced shit right now I'd probably injure myself. So I guess I'll say 350 well below parallel with good form and no pain the next day by August.

    SOHP
    This is an aggressive goal and probably the toughest one I've set yet but I'd like to hit 225 by August.

    Pendlay Row
    225x5 by August

    Depending on my how fixing my squat goes I may do a powerlifting meet this summer.
     
    #10
  11. btwrestler119 Green Belt

    btwrestler119
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    3-27-15

    Front Squat
    135x5
    135x5
    135x5
    185x5
    225x5
    225x5
    225x5

    [YT]yvZslUkfYc8[/YT]

    Tried out a little narrower stance, these felt ok, much less knee cave than before.

    Chin-up
    BWx10
    BWx10
    BW+25lbx5

    [YT]Q1e_vyQhdxw[/YT]


    Feel free to laugh at my ghetto rig to add weight to my chin ups.
     
    #11
  12. btwrestler119 Green Belt

    btwrestler119
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    On vacation this week, making it a deload week before starting a program. Limited by the equipment in the hotel fitness room, basically a bench and dumbbells up to 50lbs.

    Seated DB OHP
    50x12
    50x12
    50x10

    Dumbbell fly
    15x10
    15x10
    15x10

    One arm dumbbell snatch
    50x5 each arm
    50x5
    50x5

    Pistol squat
    Bwx3 each leg
    Bwx3 each
     
    #12
  13. btwrestler119 Green Belt

    btwrestler119
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    Back home again did two other workouts last week, but I didn't even bother to log them. Just mobility stuff and bodybuilding type stuff.

    Starting the Candito 6 week program today, starting maxes...

    Bench 295
    Deadlift 420 (calc from 385x3)
    Squat 300 (lowered from my calc 1rm in order to get more depth)
     
    #13
  14. btwrestler119 Green Belt

    btwrestler119
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    4-5-15

    Week 1

    Squat

    Warm-up
    135x6
    185x6

    Work
    240x6
    240x6
    240x6
    240x6

    Deadlift

    Warm-up
    225x5
    275x3

    Work
    335x6
    335x6

    Squats felt good, I felt like I got great depth. No video, was in a hurry before Easter dinner with the family. The combination of shorter rest/rushed workout and squats and deadlifts on the same day really wore me out. The deadlifts were tougher than expected.
     
    #14
  15. btwrestler119 Green Belt

    btwrestler119
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    Week 1

    4/6/15

    So one thing I'm doing differently than what the program calls for is breaking up some of the upper body days. It has me doing Bench, Pendlay Rows, SOHP and Chin-ups on the same day. I work 12 hour shifts at work and have about an hour commute each way so when I work I don't always have time or energy to sleep and do 4 different lifts with 3 or 4 work sets of each.

    So today I did Bench and Rows and tomorrow I will do SOHP and Chin-ups instead of a rest day. Plus it will give me some time to do much needed hip and should mobility work as part of my warm-up.

    Bench

    Warm-up
    135x8 pause, wide grip

    Work
    150x10 pause
    200x10 last two pause
    220x8
    230x6

    [YT]u2a6bHzY73s[/YT]

    Pendlay Row

    Work
    155x10
    155x10
    165x8
    175x6

    [YT]hOOZCM5bDXY[/YT]
     
    #15
    Last edited: Apr 9, 2015
  16. btwrestler119 Green Belt

    btwrestler119
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    Week 1

    4/7/15

    SOHP

    Warm-up
    45x5
    95x5

    Work
    115x12
    125x12
    135x10
    145x8

    [YT]XL9TjwwjAD0[/YT]

    Chin-ups
    BWx12
    BWx12
    BWx10
    BWx8

    Higher rep shit is hard, had to take long rests between sets
     
    #16
    Last edited: Apr 9, 2015
  17. btwrestler119 Green Belt

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    Week 1

    4/8/15

    Squats

    Warm-up

    135x5
    185x5

    Work

    210x8
    210x9 extra rep, lost count
    210x8
    210x8 last rep paused

    [YT]fId1nvl5gOU[/YT]

    Deadlift

    Warm-up

    225x5 hook grip
    295x1 hook grip

    Just practicing hook grip, I used to use it for heavy one arm snatches but that was a long time ago and my thumbs are very tender, haha. Trying not be too reliant on straps. I feel like my form is better with DOH grip so I'm going to have to learn the hook if I want to use DOH at a meet.

    Work

    295x8 Versa grips Extremely easy, could have done at least 5-6 more reps
    295x8 Mixed grip not nearly as easy

    [YT]ZGdLQXyNSAY[/YT]
     
    #17
    Last edited: Apr 13, 2015
  18. btwrestler119 Green Belt

    btwrestler119
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    Week 1

    4/9/15

    Bench

    Warm-up

    135x6 Wide grip paused

    Work - These were easy earlier this week so I did mostly paused instead of T&G, made it much harder

    150x10 Wide grip paused
    200x10 paused
    220x8 first six paused
    230x6 last five paused

    Pendlay Rows

    Work - these were much harder than earlier this week, first sign of the greatly increased volume getting to me.

    155x10
    155x10
    165x8
    175x6 last couple were a little cheated , not terrible but not as strict as I wanted.
     
    #18
  19. btwrestler119 Green Belt

    btwrestler119
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    Week 1

    4/10/15

    So, switched shifts at work from nights to days. Like always, it fucked up my sleep. I got somewhere between 2-3 hours of sleep, then went and worked 12 hours, came home and tried to lift. It didn't work too well.

    SOHP

    Warm-up

    45x6
    115x3

    Work

    115x12 RPE 9-9.5 I could tell right away I didnt have any strength
    125x12 RPE 9.5-10 Had to arch to get the last two. Called it a day, I figured I shouldn't be going to failure on assistance exercises.

    Chin-ups

    BWx9 I'm fried, just feel really weak
    BWx7 Yeah, I'm done for the day

    Moral of the story, sleep is important and I probably am going a bit too hard on my assistance work in general.

    Also, just realized b/c of breaking up the workouts, this was my 6th day in a row lifting and none of the days were easy.
     
    #19
  20. btwrestler119 Green Belt

    btwrestler119
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    Week 1

    4/12/15

    Skipped assistance work today, I'm in the middle of working 72 hours in a 7 day span so just focusing on main lifts.

    Bench

    Warm-up

    125x5
    165x3
    185x3
    215x2
    235x1

    Work

    235xmax reps = 9

    [YT]26qvm80Shbc[/YT]

    I failed on the tenth rep, I let doubt slip in, I should have been able to grind it out.
    I didn't have spotter so rolled it down my abs. Will probably be a little bruised tomorrow.
     
    #20
    Last edited: Apr 13, 2015

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