The Basement Tapes 2015 | Page 32

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

  1. btwrestler119 Green Belt

    btwrestler119
    Joined:
    Feb 11, 2006
    Messages:
    1,174
    Likes Received:
    567
    Location:
    West Philly
    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
     
    #621
  2. Thunderhead Wubba lubba dub dub, motherfuckers!

    Thunderhead
    Joined:
    Nov 30, 2005
    Messages:
    3,700
    Likes Received:
    3,767
    Location:
    Rosarito, Mexico
    Sucks to hear. Good luck with the recovery, dude.
     
    #622
    btwrestler119 likes this.
  3. btwrestler119 Green Belt

    btwrestler119
    Joined:
    Feb 11, 2006
    Messages:
    1,174
    Likes Received:
    567
    Location:
    West Philly
    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
     
    #623
  4. btwrestler119 Green Belt

    btwrestler119
    Joined:
    Feb 11, 2006
    Messages:
    1,174
    Likes Received:
    567
    Location:
    West Philly
    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.
     
    #624
  5. btwrestler119 Green Belt

    btwrestler119
    Joined:
    Feb 11, 2006
    Messages:
    1,174
    Likes Received:
    567
    Location:
    West Philly
    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
     
    #625
    Last edited: Feb 24, 2017
  6. btwrestler119 Green Belt

    btwrestler119
    Joined:
    Feb 11, 2006
    Messages:
    1,174
    Likes Received:
    567
    Location:
    West Philly
    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
     
    #626
    Thunderhead likes this.
  7. btwrestler119 Green Belt

    btwrestler119
    Joined:
    Feb 11, 2006
    Messages:
    1,174
    Likes Received:
    567
    Location:
    West Philly
    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
     
    #627
  8. Thunderhead Wubba lubba dub dub, motherfuckers!

    Thunderhead
    Joined:
    Nov 30, 2005
    Messages:
    3,700
    Likes Received:
    3,767
    Location:
    Rosarito, Mexico
    Good to see you still training despite the terrible injury. Hope you make some gains on your upper body.
     
    #628
  9. btwrestler119 Green Belt

    btwrestler119
    Joined:
    Feb 11, 2006
    Messages:
    1,174
    Likes Received:
    567
    Location:
    West Philly
    I'm more motivated than ever.
     
    #629
    SmallvilleCK and Thunderhead like this.
  10. Thunderhead Wubba lubba dub dub, motherfuckers!

    Thunderhead
    Joined:
    Nov 30, 2005
    Messages:
    3,700
    Likes Received:
    3,767
    Location:
    Rosarito, Mexico
    I like your style.
     
    #630
  11. btwrestler119 Green Belt

    btwrestler119
    Joined:
    Feb 11, 2006
    Messages:
    1,174
    Likes Received:
    567
    Location:
    West Philly
    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
     
    #631
  12. btwrestler119 Green Belt

    btwrestler119
    Joined:
    Feb 11, 2006
    Messages:
    1,174
    Likes Received:
    567
    Location:
    West Philly
    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
     
    #632
  13. btwrestler119 Green Belt

    btwrestler119
    Joined:
    Feb 11, 2006
    Messages:
    1,174
    Likes Received:
    567
    Location:
    West Philly
    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
     
    #633
  14. btwrestler119 Green Belt

    btwrestler119
    Joined:
    Feb 11, 2006
    Messages:
    1,174
    Likes Received:
    567
    Location:
    West Philly
    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.
     
    #634
  15. btwrestler119 Green Belt

    btwrestler119
    Joined:
    Feb 11, 2006
    Messages:
    1,174
    Likes Received:
    567
    Location:
    West Philly
    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
     
    #635
  16. btwrestler119 Green Belt

    btwrestler119
    Joined:
    Feb 11, 2006
    Messages:
    1,174
    Likes Received:
    567
    Location:
    West Philly
    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
     
    #636
  17. btwrestler119 Green Belt

    btwrestler119
    Joined:
    Feb 11, 2006
    Messages:
    1,174
    Likes Received:
    567
    Location:
    West Philly
    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
     
    #637
  18. btwrestler119 Green Belt

    btwrestler119
    Joined:
    Feb 11, 2006
    Messages:
    1,174
    Likes Received:
    567
    Location:
    West Philly
    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
     
    #638
  19. btwrestler119 Green Belt

    btwrestler119
    Joined:
    Feb 11, 2006
    Messages:
    1,174
    Likes Received:
    567
    Location:
    West Philly
    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
     
    #639
  20. btwrestler119 Green Belt

    btwrestler119
    Joined:
    Feb 11, 2006
    Messages:
    1,174
    Likes Received:
    567
    Location:
    West Philly
    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.
     
    #640

Share This Page

monitoring_string = "fd5733925866a04e50edd70f38dfaa35"
monitoring_string = "603ac9fff68f23709f2a42bf5e29272b"