The Basement Tapes 2015

11/25/16

Deload paused front squats

115x3
185x3,3,3

Deadlifts - mag-ort week 6

135x5
225x3 doh
295x3 doh
345x1
370x4,4,4,4
415x2
465x2



I wasn't happy with this, a bit slower and more of a grind than I had hoped for.

370x12. +15lb 12RM



This felt much better for some reason.
 
11/26/16

Push Press deload

45x20,20,20
135x3
155x3
175x3,3,3

Feet up cgbp

175x5,5,5

Pull-ups

BWx5,5,5

Grip work
A bunch of facepulls
A bunch of curls
 
11/27/16

Squats

135x5,5
205x5
255x3
305x1 paused
325x3,3,2 paused



325x8,8,10 +10lb 10RM



New 10RM, this may be my last week beltless, we'll see how I feel next week with 335.

RDLs

205x8,8,8
 
11/29/16

Ughh, long day at work and terrible commute home, but I didn't want to push this workout back. I needed to let off some steam, I had that terrible combination of really pissed off but too exhausted to do anything about it.

Paused Bench Press

135x10,5
205x4
255x2
270x5,5,6,4



This matches my best tng bench set, this time paused, and after two sets of 5. Felt shitty though, my left shoulder tendonitis has not gone away during the deload week, it's starting to become a concern. It bothered me during strict overhead press later in this workout as well.

Pendlay Row

135x5
205x8,8,8

These felt great, I've gotten a lot stronger on this movement. I expected to have to use significant body english on these but in the end I kept them quite strict.

Strict Press

45x10,10
135x3,3
160x8,8,8

I thought about going for 10 for a new 10rm on the second set, but my form was ugly today, and my shoulder was bugging me so I just did the minimum.
 
Also, here is a fun little 18 month upper back and shoulder hypertrophy progress picture. Sorry for the shitty picture quality, they were snagged from videos.


upload_2016-11-30_7-57-58.png
 
12/1/16

Axle clean and Press

115x2 doh
115x1 continental
135x2 doh
135x1 continental
155x1 doh
155x1 continental
175xf doh
175x1,1,1 continental
185x1,1 continental

Here is the last rep at 185, super ugly, the first rep at 185 was much smoother but I forgot to press record.



I just bought this axle and it's tough. I've used a rogue axle before and I double overhand cleaned 185 pretty easily. I couldn't even get 175 on this. Thankfully the strongman show I'm doing doesn't have an axle event.
 
Thanks Thunder, Milky!

12/2/16

My back was feeling a little beat up from the continental axle clean experiment yesterday, so I wasn't sure how this would go.

Deadlifts

205x4
225x4
295x3
345x2
380x4,4,4,4
430x2
480x2 +5lb 2RM



This was a PR and although the first rep was slow, it honestly didn't feel that bad, I think I had another rep.

380x12 +10lb 12RM



Against my better judgement I went for 12, a bit harder the 370x12 last week, the glutes were pretty tired by the end.

Paused Front Squats

115x3
165x3
215x2
255x4,3,3

Here is the set of 4, as you can see my front squat technique is getting much better, I was really happy with how these looked.

 
12/3/16

Push Press

45x20,20
135x2
155x1
175x1
195x1
205x1
215x1
added belt
230x3,3,5 +5lb 5R



I was supposed to do slingshot bench, and I warmed up to 255x3, but it wasn't making my shoulder happy so I did 1 arm strict db shoulder press instead.

1 arm DB SOHP

60x8,8,10 each

Ring Pull-ups

BWx10,10,10

Finally got 30 in 3 sets, I'll add weight next week.

Paused axle rows

115x5,5,5

DOH axle clean

115xEMOM 3 reps for 10 minutes - 30 total reps

These were pretty easy, I need to work on these, I'd like to be able to DOH axle clean a lot more than I can now.
 
12/5/16

Squats

135x5,5
205x5
255x2 paused
305x1 paused
335x2,3,3
365x1
400x1 fastest 400 has moved



335x8
Added belt
335x8,10 +10lb 10RM



Tried to go beltless but the first set was hell so I threw the belt on for the last two.

RDLs

215x8,8,8
 
12/6/16

I was planning on doing bench, sohp, and rows today. My shoulder is feeling shitty though, I guess from squats yesterday, because it had been feeling better before that. So I just did pulling stuff today and I'll do pressing stuff tomorrow.

Pendley Row

135x5,5
215x8,8,8



These were tough, trying to stay as strict as possible, definitely the strictest I've managed with this weight.

Axle DOH cleans
135x3 EMOM for 10 minutes

I lost one rep because I tried to hit the bar with my hips like on a regular clean and it popped the bar out of my hands and across the room. All and all it wasn't too difficult.

Paused Row (2 count pause on the chest)

115x5,5,5

Facepulls
Gripwork
 
12/7/16

Bench Press - all paused

135x10,5
205x3
255x2
275x5,5,6,4



SOHP

45x12
135x3,3
165x8,8,8

This is the third set.



All of this felt almost as bad as last week, shoulder tendonitis-wise. I tried to warm up more thoroughly, jumping jacks, arm circles, push-ups, band pull aparts, etc. It worked some, hopefully I will improve in the coming days.
 
12/8/16

DOH axle deadlift

115x3
135x3
155x2
175x1
185x1
195x1
205xf,f,1?,f

This was pretty disappointing, but I guess you gotta start somewhere.

Paused Front Squats

135x5
185x3
235x1
265x3,3,5



Really happy with these, form is solid, I've never gone this heavy with paused front squats for more than a rep before.

Ring Pull-ups

BW+10x5,5,5,5,8

Circus dumbbell press

60x3 each
90x3 each
110x2 each
130x1 each
140x1 each
150xf,1 right arm only +9lb PR

I didn't attempt 150 with my left because i didn't want to push it with my shoulder bothering me.



It's a shitty video because it was dark outside and I don't do it inside in case I have to ditch the weight.

Oh, I also did about 20 reps of 185lb DOH axle deadlift in sets of 3,2 or 1 with short rest.
 
12/12/16

I took three days off, I think it's the most days I've gone without lifting since summertime. Today was shitty, but I kind of knew it was going to be, had to squeeze this workout into about 40 minutes.

Squats

135x6,6
205x5
255x3
305x1 paused
345x2,2,3 paused
345x6,6,6

RDLs

225x8,8,8

I was hoping to get 8 or more with 345 on the last set. The first 5 reps went smooth, but I got a bit forward on the 6th and I just called it there.
 
12/13/16

I didn't really feel like lifting today but I decided fuck how I'm feeling, I'm going to crush some weight. Ended up being a great workout with multiple prs.

Paused Bench

135x8,8
225x3
245x1
265x1
285x4,4,5,3



This was a +10lb 5RM for any type of bench including touch and go. I probably had another rep too.

Pendley Row

115x5
205x1
225x6,6,8

SOHP

45x20
135x3,3
155x2
170x8,6,6



This beat my old max rep set at this weight by 2 reps.

DOH axle clean

145x3 EMOM for 10 minutes.

Also did some facepulls.
 
12/14/16

Farmers Walk

90/hand x 160ft
135/hand x 40ft, 40ft
Added straps
135/hand x 160ft, 160ft, 120ft

I was doing turns every 20ft which made this harder.
 
I'm hoping Santa brings me a trap bar so I can add farmers to my routine.
 
btwrestler119 said:
12/14/16

Farmers Walk

90/hand x 160ft
135/hand x 40ft, 40ft
Added straps
135/hand x 160ft, 160ft, 120ft

I was doing turns every 20ft which made this harder.
Click to expand...

Gotta be careful of the momentum when making that turn, right? I nearly tipped over the first time.
 
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