The Basement Tapes 2015

8-11-15

Finally figured out a way to get my shoulder girdle/upper back ready for overhead pressing. I put a lacrosse ball under one trap while laying on my back and do a one arm press motion, I repeat as I slowly move the ball around my scapula. Once I do it on both sides my passive overhead ROM increases by 2-3 inches.

SOHP

45x10
45x10
135x2
155x1
175x1
185x1
added belt
195x1 matches all-time PR, first time hitting this weight since the shoulder/neck/trap issues I have been having. May have been able to hit 200 but I wasn't going to push it, I know I can get it next time.

back to beltless
155x5
155x5
155x5
155x5
added belt
155x5
155x5
155x7 most reps I've done at this weight

[YT]ZBj_jJ1fYJw[/YT]

I've been trying to externally rotate my shoulders while pressing, and it looks like I'm starting to get the hang of it. Elbow flare and instability looks to be reduced.

Some facepulls and diagonal shoulder raises.
 
8-14-15

Deadlifts

135x5 DOH
225x3 DOH
315x2 Mixed
365x1 Mixed
405x1 Mixed
425x1 Mixed
added belt
445x1 Mixed +30lb strapless PR

[YT]9XAPRUG43ds[/YT]

added versa grips
465x1 +10lb all-time PR

[YT]zYlryZighN4[/YT]

back to beltless
335x6 mixed
335x6 mixed
added grips
335x6
335x6
335x6
added belt
335x10 probably a 10RM

[YT]toTkDtIleLs[/YT]
 
8-16-15

Bench - all paused

45x10
135x5
185x3
225x1
245x1
265x1
275x1
285x1 +10lb Paused PR
245x4
245x4
245x4
245x4
245x4
I was going for 8 sets of 245x4 but I grinded the 5th set so instead of missing a rep or grinding a bunch with bad form I called it.

Feet up close grip bench, also paused

185x6
185x6

Pull-ups

BWx10
BWx7

Body weight rows

BWx12
BWx12

Shrugs

200x10
200x10
200x8

Lateral Raises

25 each handx10
20 each handx12
20 each handx10

Facepulls

3 sets of 12


Going to try to work in more upper body assistance work, I've been doing almost none and my bench and OHP are progressing more slowly than I would have hoped. So hopefully a bigger, stronger upper body will help those lifts or at least help me be able to increase the frequency I press without getting hurt which has been a problem for me both in the past and currently.
 
8-17-15

Plyo Jumps

8in drop and jump to 24in box x 5 sets of 5

Front Squat

First time lifting in my new (ebay used) adipowers

45x8
135x5 paused
225x2 paused
275x1 paused
295x1 paused
315x1 +20lb beltless PR

[YT]WzjkKhJneUY[/YT]

added belt
335xF was surprised I missed this, usually the belt gives me a lot so I expected to crush this.

back to beltless

270x4
270x4
270x4
270x4
270x4
270x4
270x4
270x4

Barely got through these, quads are fried. I underestimated the difference between the front squats I have been doing and the new form with a raised heel. The Olympic shoes make beltless front squats easier, however the raised heel prevents me from using my posterior chain as much which makes me not able to handle quite as much weight.

high box single leg step-ups

5 sets of 8 each leg

ghr

2 sets of 12
 
Last edited:
8-18-15

SOHP

45x8
95x5
135x2
155x1
175x1
185x1
added belt
195x1
200x1 +5lb PR, wasn't much of a grind either.

[YT]Tk8I2CpG7mY[/YT]

back to beltless
165x4
165x4
165x4
165x4
165x4
added belt
165x4
165x4
165x6

[YT]mpsg7Tc_gIg[/YT]

Pendlay Row

135x10
135x10
135x10
135x10
135x10

Kneeling one arm upside down KB press (I know, pretty lame exercise, but it forces external rotation of the shoulder in the overhead position)
12kgx8 each
12kgx8 each
12kgx8 each
 
8-19-15

One arm DB snatch

50 x 5 each arm
70 x 3 each
90 x 2 each
100 x 1 each
110 x 1 each
110 x 1 + 1 push press each
110 x 1 + 2 push press each

Pull-ups

BWx10
BWx9
BWx8

Indoor cycle
25min at 150bpm
 
8-20-15

Back Squats

135x5 paused
225x3 paused
275x2 paused
315x1 paused
added knee sleeves
365x1
385x1
A little harder than I had hoped. Matches my beltless PR, but I didn't have the juice to go for any big weights today.

295x6
295x6
295x6
295x6
295x6
added belt
295x8 RPE 7 or less strength wise but was just exhausted so I called it.

135x5 paused with band just above my knees, working on keeping my knees out
135x5 same

Been lifting hard a lot lately, going to take a day or two off.
 
8-22-15

Quick little workout before work, easy stuff just trying to loosen up my hips.

RDLs
135x8
135x8
135x8

Hang power clean
135x5
135x5
135x5

Good Morning
135x5
135x5

Hip Circle

Leg Curls

I've noticed that I haven't been able to get my hamstrings tight under a load. I used to (years ago) be able to set up for a deadlift with my hammys stretched tight. I can't seem to do it anymore, which shifts the emphasis onto my glutes and low back. It hasn't caused me problems yet, but I think it is holding my deadlift back. It may be a lingering effect from my knee injury, it feels like its my CNS inhibiting hamstring contraction when lengthened. Going to be working on it.
 
8-23-15

Another quick workout in the basement before work.

I was planning on trying for 10 sets of 260x3 but warming up I did not feel powerful so I changed it up.

Bench

135x5 paused
175x5 paused
205x2 paused
205x10
205x9
205x8

Paused Wide Bench - pinkys on outer ring

135x8
135x8
135x8

Close Grip Bench

135x10
155x10
155x8


I was thinking on my drive to work, I've never really gotten significantly stronger on the bench press with Powerlifting type programing. When I started lifting for strength, I could already bench 275lb at 165lb bodyweight, I put 10 pounds on my max doing 6 months of 5x5. Recently, when I started lifting again after 3 years off, I hit 295lb at a higher body weight before I started real powerlifting programming. Since then my squat has gone up 100+ pounds and my deadlift has gone up about 65 pounds but my bench is pretty much stuck.

The point is, all my bench gains have come from sub-maximal, high rep programming. So I'm going to try and switch it up and try the Juggernaut method for bench press starting next session. I'm going to work touch and go, but I will still work up to a 90% or more paused single most sessions before my work sets.
 
Watching your front squat videos, I'm pretty sure you are good for more than 350 lbs. Focus on your upper body. Look at it as a fight to keep your elbows up and chest up. Your hips are plenty strong enough and you have a lot of slack at the top even on your PRs. If you can just fight against the weight getting you out of your groove, you can put up a lot more.
 
btwrestler119 said:
I was thinking on my drive to work, I've never really gotten significantly stronger on the bench press with Powerlifting type programing. When I started lifting for strength, I could already bench 275lb at 165lb bodyweight, I put 10 pounds on my max doing 6 months of 5x5. Recently, when I started lifting again after 3 years off, I hit 295lb at a higher body weight before I started real powerlifting programming. Since then my squat has gone up 100+ pounds and my deadlift has gone up about 65 pounds but my bench is pretty much stuck.

The point is, all my bench gains have come from sub-maximal, high rep programming. So I'm going to try and switch it up and try the Juggernaut method for bench press starting next session. I'm going to work touch and go, but I will still work up to a 90% or more paused single most sessions before my work sets.
Click to expand...

Yeah thanks for posting that, it's been the same for me this year. Squat +100lbs, bench press hasn't moved. Gives me something to think about.
 
Oblivian said:
Watching your front squat videos, I'm pretty sure you are good for more than 350 lbs. Focus on your upper body. Look at it as a fight to keep your elbows up and chest up. Your hips are plenty strong enough and you have a lot of slack at the top even on your PRs. If you can just fight against the weight getting you out of your groove, you can put up a lot more.
Click to expand...

Thanks for the tip. I feel like when I get to the sticking point I instinctively bring my hips back slightly (to try and recruit more posterior chain I'm guessing) and that causes my elbows to drop.

Last time I front squatted, I wore Oly. shoes for the first time. They seem to make it easier to keep upright. They completely fried my quads though, could hardly go up or down stairs for 4 days afterwards.
 
SexyMahnaz said:
Yeah thanks for posting that, it's been the same for me this year. Squat +100lbs, bench press hasn't moved. Gives me something to think about.
Click to expand...

I'm going to try a modified juggernaut method, just doing it for bench and going through each rep wave twice before moving on. Also, going to try to get some higher volume assistance work in on off days or after my main lifts.

I will let you know how it works for me.
 
8-25-15

Great session today, coming off 5 days of 12 hour night shifts so I wasn't sure how it was going to go but I was extremely happy with the results.

Deadlift
135x5
135x5 sumo

Power Clean
135x5
155x3
185x2
205x2
225x2
235x1
245x1
255x1 5lb PR for a stiff bar, I'm confident 265 (my all time max) will be achieved next time I do these.

Here are the 245 and 255 singles.

[YT]rKzn7lsW9oE[/YT]
[YT]LPCHNZKTZf0[/YT]

Deadlifts

315x2 mixed grip
365x5 mixed
365x5 mixed
added versa grips
365x5
365x5
365x5
365x5
added belt
365x10 Fucking smoked this, easier than the 335x10 I did about 10 days ago. Probably an RPE 7-8, much more out of breath than muscular fatigue.

[YT]wyZRSqcOOB8[/YT]

Definitely a 10RM, probably a +30lb PR

Shrugs

200x10
200x10
200x8

Seated Rows

3 sets of 10

Toes to Bar

3 sets of 10
 
Great work!

Yours sincerley
Your #1 YouTube subscriber.
 
I'm just finishing my 2nd of 6, 12hr nightshifts. I'd be happy to have a session like yours!
 
Thanks man, I don't know about you but my strategy is to just get the lifts done on days I work. Then when I'm off and I can sleep and recover better, I really go for it with heavy singles and AMAP sets. It's been working pretty well, it actually keeps me from going too heavy too often.
 
8-26-15

SOHP
45x8
95x3 + 3 Push Press
135x2 + 2 Push Press
155x1 +2 Push Press

Push Press

175x2
185x1
205x1
225x1
added belt
235x1
240x1 matches all-time PR if I remember correctly, most I've done in at least 4 years by 15lbs

[YT]lwjstScgBEo[/YT]

Form could use a little work, I got a bit off balance.

SOHP

back to beltless
175x3
175x3
175x3
175x3
added belt
175x3
175x3
175x3
175x3
175x3
175x4

Here's the last set...

[YT]aaSBWFziT8w[/YT]

Wanted 5 reps but I think I paused too much between reps.

I'm pretty happy though because I think this is the first time I've done this weight for more than a double.

Incline DB Chest Press

60lb each x 10
60lb each x 9
60lb each x 8

Plate Front Raise

35x10
35x10
35x10

Facepulls

3 sets of 12

KB Windmill

2 sets of 8 reps each side
 
8/28/15

At home workout after a long day at work, I need to start adjusting the weight downward when I squat at home. I can't lift as much on the carpet in my basement as I can on the hard rubber floor at the gym.

Front Squats

135x5
135x5
205x3
205x1 paused
255x1 paused
275x1 paused
285x3
285x3
285x3
285x3
added belt
285x3
285x3
285x3
Each set was a real grind, I've never done this weight for more than 1 rep before. I am still adjusting to doing these in olympic lifting shoes. My quads were fried again although not quite as bad as last week. I was planning on 10 sets of 3 but I called it at 7 sets and dropped the weight to use some speed and better form.
speed sets
205x5
205x5

RDLs

135x10
155x10
155x8 snatch grip
 
8/29/15

First day of juggernaut method for bench, muscular endurance needs work.

Bench-a-palooza

TnG
135x5
135x5
165x10
165x10
165x10
165x10
165x14 This was AMRAP leaving 2-3 reps in the tank. Not sure how many more I could have done, the failing point would have been triceps getting so fatigued they couldn't lock it out.

Wide paused
145x8
145x8
145x8

Narrow limited leg drive
145x10
145x10
145x10

Curls
45x12
45x12
45x10

First legit bicep pump in like 4-5 years.
 
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