Building the Base

A place to track your progress, or lack thereof

Moderator: Chebass88

Post Reply
BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#301

Post by BScott » Mon Sep 26, 2022 9:08 pm

Squat day re-do

Squat
45
135
225
275
315
335x1
305x3x4

Walkout 405x10s
Hack squat 185x3x8
Split squat, unweighted x8 each leg

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#302

Post by BScott » Thu Sep 29, 2022 12:55 pm

Yesterday

Bench up to 260x1, 220x3x7
Unrack hold 315x10s
Dips bwx4/3 ouch
Chins bwx3x6, +20x3, bwx6
Lat pull downs 2x8-10
Diag pulls 2x15

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#303

Post by BScott » Fri Sep 30, 2022 6:01 pm

Warmed up for deals, lowback said no.

10min jog (3/4 mile)

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#304

Post by BScott » Fri Sep 30, 2022 7:14 pm

Incline
45
135
185
225x1
165x3x9

Cable curls 3x15, 1x6
Hammer curls 35sx3x10
Btn press 85x3x7
Wrist curl 95x3x8
Upright row 3x15/15/13
Rope pushdown 3x15/15/9

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#305

Post by BScott » Sat Oct 01, 2022 6:12 pm

SLDL
45
135
225
275
315
365x1

RDL
315x3x4
Deficit Axle
315x3x5

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#306

Post by BScott » Sun Oct 02, 2022 8:00 pm

Cardio day

Run
10:48 treadmill mile

Tib and calf raises

Row
500mx2min

Stretching

Very mediocre lol

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#307

Post by BScott » Mon Oct 03, 2022 6:13 pm

Got a physical agility test coming up, so I'm going easy on the leg volume

Jog 5min xwarmup

Squat
45
135
225
275
315
335
355x1
315x2
Walkout hold
415x10s

Treadmill prowler x90s

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#308

Post by BScott » Fri Oct 07, 2022 10:29 am

Last night, ran 1.5 miles (less than 15min).

Today

Bench up to 260x1, then 220x3x8
Unrack hold 320x10s
Flat DB bench 65sx8/6
Incline curls 3x12-15

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#309

Post by BScott » Sat Oct 08, 2022 6:25 pm

SLDL up to 365x1
RDL 315x2x5

Btn press up to 95x3x8
Upright rows 45x20, 55x2x12
Rope pushdowns 3x12-20
Rolling triceps 2x12-15
Cable row 2x8-12

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#310

Post by BScott » Wed Oct 12, 2022 9:01 pm

Bench up to 260x1, then 220x3x9
Unrack hold 325x15s

All I had time for

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#311

Post by BScott » Wed Oct 19, 2022 12:00 pm

Squat
45
135
225
275
315
365x1
315x4/3

Pin squat
385
405
425

Beltless pause squat
275x2x3

Chins bwx3x3

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#312

Post by BScott » Fri Oct 21, 2022 12:04 pm

High Incline cg
45
95
135
185x1
155x3x6

Btn press
45
95x2x6

HS row 4xF
Cable curls 4xF
Lying tricep db 3xF
Reverse curl 2xF

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#313

Post by BScott » Sat Oct 22, 2022 6:30 pm

Terrible deadlift workout due to many factors, but mostly the bodily soreness and fatigue from everything else I did this past week.

Up to a 405 dead which felt like total ass

Lowback was achey. Did 1x15 each side 45lb side bends

Decided I need more deadlift-specific conditioning

Did double overhand dead 135x3x20

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#314

Post by BScott » Mon Oct 24, 2022 7:13 pm

Bench, up to 245x2x2
Dead, up to 345x2x2

Cg larsen
175x4x10
Db fly 25sx12- shoulder pain
Hammer curl 35sx4x6-12
Rolling db ext 3x8-10

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#315

Post by BScott » Wed Oct 26, 2022 12:07 pm

Bench, up to 245x2x2
Dead, up to 345x2x2

Deficit Axle 255x4x10
Side bends 2x15
Cable rows 3x8-12

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#316

Post by BScott » Thu Oct 27, 2022 9:36 pm

Dead 345x4
Bench 245x1/3

Military press
45
85x10/10/10/8/2

Upright row 45x15/12

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#317

Post by BScott » Fri Oct 28, 2022 9:18 pm

Bench up to 245x2, 265x1, 245x1
Dead up to 345x1, 365x1, 385x1, 345x1

Started to warm up for front squats but they felt like AIDS, so I decided to supplement my deadlift some more.

SSB GM
135x5 too heavy for full ROM
95x13/13

Chins 2x4

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#318

Post by BScott » Wed Nov 02, 2022 11:41 am

Bench up to 225x4 (lowered the intensity in this as a daily lift, since I have a bad habit of grinding my bench)
Deads up to 345x2x2

Bicep tendinitis rehab
30lb db pullovers x20
Hang from bar x30s
Foam roll

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#319

Post by BScott » Wed Nov 02, 2022 12:04 pm

Also this morning was a 2/3mile jog

BScott
Registered User
Posts: 415
Joined: Thu Feb 18, 2021 12:16 pm

Re: Building the Base

#320

Post by BScott » Wed Nov 02, 2022 8:31 pm

Deficit Axle
135
225
275x3x10

Cable rows 3x18/10/8
Ab Walkout 2x5
Back ext bwx20, +25x6

Post Reply