The Basement Tapes 2015

[btwrestler119]

2/20/17

Feet Up Bench Press

135x10
185x10
185x10
185x10

DB Rows

80x8 each
80x8 each

Couldn't find a good position to do these with my right leg off the ground, I think I'll try seal rows next time.

Some seated band rows

Some levering and some fat bar grip work

Weighted crunches until my abs cramped badly

 

[Chad R. Thundercock]

Sucks to hear. Good luck with the recovery, dude.

 

[btwrestler119]

2/22/17

Didn't have much time, so I did this as quickly/little rest as possible.

Seated OHP (no back support) - 135x50 total reps
BW ring pull-ups - BWx50 total reps

Completed in just over 16 minutes

 

[btwrestler119]

Knee update: initial diagnosis is torn ACL, doctor thinks that it's probably been almost fully torn since the initial injury 2.5 years ago. Getting MRI to confirm next week.

 

[btwrestler119]

2/24/17

Feet up bench

135x10
185x10
185x10
185x10
185x10
185x14



Chest supported Row

120x10
135x10
135x10
135x10
135x10

Fat grip db hold

100lb x max hold x 5 sets each hand

Band fly

Tanx12
Blue x 12 x 3 sets

 

[btwrestler119]

2/25/17

Z-press

45x10
135x5
145x5
155x5
165x5 +10lb 5RM
155x6
135x8

Ring pull-ups

BWx10x5. Volume pr at current weight

Band curls, lateral raises, and gripper supersets

 

[btwrestler119]

2/27/17

Floor Presses

135x5
185x5
225x3
255x2
275x2
295x1
305x1
315x1



225x10
225x10
225x10

Shrugs

255x10
275x10
295x10

These were a little sketchy because of my knee, but they went pretty well.

Chest supported axle Row

95x10
145x10
145x10
145x10

 

[Chad R. Thundercock]

2/27/17

Floor Presses

135x5
185x5
225x3
255x2
275x2
295x1
305x1
315x1



225x10
225x10
225x10

Shrugs

255x10
275x10
295x10

These were a little sketchy because of my knee, but they went pretty well.

Chest supported axle Row

95x10
145x10
145x10
145x10

Good to see you still training despite the terrible injury. Hope you make some gains on your upper body.

 

[btwrestler119]

Good to see you still training despite the terrible injury. Hope you make some gains on your upper body.

I'm more motivated than ever.

 

[Chad R. Thundercock]

I'm more motivated than ever.

I like your style.

 

[btwrestler119]

2/28/17

Seated back supported ohp

135x5
155x5
175x5
185x5
195x5



175x8
135x12

Ring pull-ups

BW x 5
+25x5
+35x5
+25x8
BW x 12

 

[btwrestler119]

3/2/17

Feet up bench

135x5
185x5
205x5
225x5
245x5
255x5



245x6
225x8

My bench is wobbly as fuck, I need to tighten some bolts before I do this again.

1 arm db row

60x12 each
60x12
60x12

Some grip work.

Pretty easy day

 

[btwrestler119]

3/3/17

Seated OHP (no back support)

45x10
135x5
155x3
175x1
185x1
195x1
added belt
205x1
215x1 matches 1RM for standing strict press



I was really happy with this, a day after benching, matching my 1RM on what feels like a harder variation with at least 5lbs more in the tank.

155x5
155x5
155x5

Tempo pull-ups

BWx5 (1 count up and down)
BWx5 (2 count up and down)
BWx5 (3 count up and down)
BWx5 (4 count up and down)
BWx5 (5 count up and down)



Deadlifts (very light, not locking my right knee at the top, the brace limits ROM)

205x5
205x5
205x5

 

[btwrestler119]

3/5/17

Floor Press

155x5
185x5
225x5
245x5
265x5
285x4



I wanted 5 but I misgrooved the 4th rep and didn't want to risk failing.

Shrugs

225x15
245x12
265x10
285x10
285x10

Seal Rows

115x5
115x5
185x5
205x5
225x5
245x7



Might have overdone it a little bit, think I tweaked my rhomboid, tightened up on me a bit.

 

[btwrestler119]

3/8/17

Deadlift DOH

185x5
205x5
225x5
225x5

Superset with goblet squats

25x8
25x8
25x10

Back supported seated ohp

45x20
135x5
155x3
175x1
195x1
215x1
225x1



135x10
135x10
135x10

Tempo pull-ups

Each rep as slow as possible

BWx1
BWx2
BWx3
BWx2
BWx1

 

[btwrestler119]

3/9/17

Close grip bench press

135x10
205x5
225x5
245x5
265x6



245x8
225x10

Row

135x10x5 sets

Superset with band flys

Tan x 15
Blue x 12 x3 sets

 

[btwrestler119]

3/10/17

DOH Axle Deadlift

115x1
165x1
185x1
205x1
225x1 +5lb PR
185x5
185x5
185x5

Z-press

135x5
155x3
175x2
195x1
205x1 New 1RM



Really happy with a BW z-press.

Ring Pull-ups

BWx5 EMOM for 10 minutes

 

[btwrestler119]

3/12/17

Floor Press

135x5
135x5
225x3
265x2
285x2
305x1
325x1 10lb PR



235x10
235x8
235x9

Band Rows

5 sets of 12, just chasing a back pump

Low box squats

3 sets of 8 with 45lb

 

[btwrestler119]

3/13/17

Back supported seated OHP

45x25
135x5
165x3
185x3
205x3
205x3
205x3



I may scrap these for awhile, I was hoping that leaning back against the bench would help me overload my overhead press, but it really doesn't give much, maybe 5-10lb if that.

Ring Pull-ups

BWx5
+20x3
+40x2
+60x1
+60x1
+70x1
+70x1
+50x3
+20x8
BWx10

Zercher seated goodmornings

135x8
135x8
135x8

 

[btwrestler119]

3/15/17

Paused Bench

135x5
135x5
205x5
225x5
245x5
265x5
275x5

No video today, I worked out after night shift and was just trying to get done and go to sleep. First time doing comp. style bench in months, so I was happy to hit a comfortable 275x5 with hardly any leg drive.

Seal Rows

115x10
165x10
185x10
205x10

I didn't push these as hard this time after tweaking my back last time, they felt good.