The Basement Tapes 2015

[btwrestler119]

In the midst of working 148 hours in a 14 day span, a little more than halfway through it and its starting to wear on me. I felt it during my rushed lift today before going to work.

6-12-15

Bench - paused, wide grip

135x3
135x3 trying a new bigger arch, feels a lot tighter
185x3 my touch point is very inconsistent with the new arch, but going to keep working on it
235x3
245x3
245x2 probably had a third but my bar path was way off on rep 2
265x1 harder than it should have been, but still my heaviest paused rep


Spoto Press - paused 1in off the chest

185x5
185x5
185x5

pretty easy

Curls 45lb and Plate front raise 35lb x 3sets of 12 each

superset with the spoto press, no rest between sets

 

[btwrestler119]

6-15-15

Sumo Deadlifts

135x5
135x5
225x8
225x8
225x8

Front Squats

135x3
135x3
205x3
225x2
255x1 Added knee sleeves
275x1
295x1 Added Belt
305x1 +10lb PR
205x5 Paused
225x5 Paused
225x5 Paused

[YT]WtY0usBNvM0[/YT]


Front Rack Position reverse lunges

95x5 each leg
95x5 each leg
95x5 each leg

 

[btwrestler119]

6-16-15

Bench - wide grip paused

135x5
185x5
235x5
235x5
235x5

Incline press

135x10
135x10
135x8

Some shoulder pre-hab stuff

 

[btwrestler119]

6-18-15

Squats

135x6
205x3
255x3
305x1
325x1
345x1 with knee sleeves
365x1 with knee sleeves and belt +15lb PR

[YT]dal-UF1cbyM[/YT]

I think I had another 10-15lbs in me today which is great considering I just finished 148 hours of work in the last 14 days.

245x20 +20lb 20rep pr, and about 15sec faster than last week's 225x25

[YT]sg9TX8--9ao[/YT]

The negative, I got a exertion headache and it sucked big time.

Snatch Grip Deadlift

205x8
225x8

Was going to do a couple more sets but my head was pounding and I called it a day.

 

[SexyMahnaz]

Nice squatting dude.

 

[btwrestler119]

Nice squatting dude.

Thanks!

So did a half ass upper body workout last friday, but nothing worth logging. It was rushed and I was still feeling the exertion headache when using the valsalva maneuver.

6/22/15

Sumo Deadlifts - was planning on high rep work but exertion headache started coming back so changed it up, low rep work wasn't bothering me,

205x5
255x5
305x8
325x5
345x3
365x2
385x3 My new sumo 1rm for a triple. Much more in me, I think I could pull 450 sumo right now.

Front Squats

205x8
205x8
205x8

 

[btwrestler119]

6-24-15

So I've been working a lot, then I had a few days off but no real recovery since it was my sister's wedding and lots of drinking took place. Now back to 7 - 12 hour days in a row. I really felt the cumulative effects during this workout, I don't think I'm getting weaker but everything felt heavy, even the 135 warm-up.

Bench - varying grip widths, all reps paused

135x5
205x2
225x2
245x2
265x2
205x5
205x5
205x5
205x5

45lb plate raises
3 sets of 10

Push-ups with 45lb plate on my back
3 sets of 8

 

[btwrestler119]

6/26/15

Squats

135x5
205x5
255x3
305x2
325x2
345x1
add belt
365x1 equals PR but a good deal deeper
375x1 +10lb PR bad walkout, kinda lost my nerve, barely broke parallel
beltless and extra deep
305x3
305x3
305x3

[YT]vGepkXGopSk[/YT]

Deadlift -conventional

135x5
225x5
295x2
345x2
345x3
add versa grips
365x2
385x2
Everything felt really heavy up to this point.
295x8
315x8
315x8
These 3 sets felt pretty easy, the 315x8 felt easier than the 295x2 that I warmed up with. It takes a long time for my muscles to start firing correctly to deadlift it seems.

 

[IX Micheal XI]

Closing in on that 405. Good squatting.

 

[btwrestler119]

Thanks man, I'm happy that at least one of my lifts is moving up. Been working a lot of overtime this month and taking an online calculus course has put my lifting kind of on the back burner. I'm looking forward to more volume and more regimented programming in July.

 

[btwrestler119]

6-28-15

Didn't have time for a real workout today so I did a quick barbell circuit.

Barbell circuit - Bent over row, hang power clean, SOHP

95x6 each
95x8 each
95x10 each
95x8 each
95x6 each

wicked forearm pump

 

[btwrestler119]

6/30/15

3 hours of sleep after night shift before having to wake up for a work meeting. Meetings are definitely not scheduled with shift workers in mind.

Was able to get a quick lift in

Front squat

135x5 paused
135x5 paused
205x5 paused
225x5 belt
245x3 belt
265x5 belt. +10lb 5rep pr

 

[btwrestler119]

7/2/15

In the car all day after spending my first two days off in a while at the in-laws. Had to get something in but didn't have enough energy for anything more ambitious.

SOHP

45x10
135x6
135x6
135x6
135x6
135x6
135x6

Some pull-downs between sets of presses.

 

[btwrestler119]

7-3-15

Clean Pulls

135x10

Power Cleans

135x3
155x3
175x3
185x3
195x3

First time programming cleans in awhile, form is hit or miss, I had a couple of reps where I tried to put my hips to the bar before it had cleared my knees. The weight was easy enough that I didn't miss any reps even when the form was off.

Sumo Deadlifts

295x3 Hook grip
345x3 mixed grip
365x2 mixed grip
385x1 mixed grip
405x2 versa grips and belt +20lb PR
425x2 versa grips and belt +40lb PR

First time Sumo DLing more than 385lb and I got it for a double. I may of had another rep in the tank, but I was plenty happy with 425x2.

[YT]3OhnnOCk41M[/YT]

I had some upper back rounding to break the weight off the floor, but I felt like my low back stayed tight.

I know the angle isn't the best, but if anyone has any form suggestions, I would welcome them. I am very new to the sumo deadlift.

 

[btwrestler119]

7-4-15

Bench Press - All paused - back to my normal narrow grip (well maybe an inch wider)

135x8
205x6
205x6
205x6
205x6
205x6
205x6

BW Row from barbell

4 sets of 15

 

[btwrestler119]

7-5-15

Front Squats

45x10 paused
135x6 paused
135x2 speed

215x6
215x6
215x6
added knee sleeves
215x6
215x6
215x6

Here's the video of the last set, been trying to focus on getting more air before these. It really helps me stay upright through my sticking point.

[YT]rdtadsTLLMA[/YT]

 

[btwrestler119]

7-6-15

SOHP

45x10
45x10
135x2
add belt
145x5
145x5
145x5
145x5
145x5
145x5
145x5

Video of the 7th set, power of the creepy stache!

[YT]bskyUgEdaDY[/YT]

Last set looked great, bar moving fast. Volume PR for sure.

 

[btwrestler119]

7-7-15

Hang Power Cleans

45x8
135x3
155x3
175x2
185x2
195x1
195x1
195x1

Deadlifts

205x3 DOH
255x3 DOH
305x3 Hook
versa grips for the rest
315x6
315x6
315x6
315x6
315x6
315x6

Video of the last set, took very little rest between the first 4 sets of 315 but that wore me out and I had to take longer rests between the last two sets. Wasn't feeling particularly strong today but the weight was pretty easy.

[YT]17SI9N22yX4[/YT]

Need to really stop looking up so much.

 

[btwrestler119]

7-8-15

7th day in a row lifting, going to take a day or two off.

Pendlay Row

135x6
135x8
135x10
135x8
135x6

Bench - all paused

135x5
135x5
205x2
220x5
220x5
220x5
220x5
220x5
220x5
220x5

Video of the last set, I noticed that my touch point goes further down my chest as I get fatigued. I need to focus on keeping my form as I get tired.

[YT]f6VYEn93OPA[/YT]

 

[btwrestler119]

7-10-15

Squats

135x5
135x5
205x5
255x3
305x2
325x1
add knee sleeves
345x1
add belt and wrist wraps
365x1
pretty easy, might have had a double in me, but my head wasn't in it

beltless
265x6
265x6
265x6
265x6
265x6
265x6