The Basement Tapes 2015

btwrestler119

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
 
Last edited:
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.
 
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.
 
3-19-15

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
 
Last edited:
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.
 
Last edited:
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]
 
Last edited:
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.
 
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
 
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
 
Last edited:
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.
 
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.
 
3-28-15

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
 
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)
 
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.
 
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]
 
Last edited:
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
 
Last edited:
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]
 
Last edited:
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.
 
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.
 
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.
 
Last edited:
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