Building the Base
Moderator: Chebass88
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Re: Building the Base
Bench
45
135
135
175x8/8
195x6/6
215x4/4
235x2/2
Incline
45
140x8/8
160x6/6
180x4/4
Cable long curls
1x30
2x20
6x10
Cable wrist curl 4x25
45
135
135
175x8/8
195x6/6
215x4/4
235x2/2
Incline
45
140x8/8
160x6/6
180x4/4
Cable long curls
1x30
2x20
6x10
Cable wrist curl 4x25
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Re: Building the Base
Deads
45
135
225
315
405
405
455x1
485xF. Lol
Btn presses
45
70x8/8
90x6/6
110x4/4
130x2/2
Side raises
25sx2x12
30sx2x10
35sx2x8
Well the results are in after this latest deadlift program. Gains: zero. Absolutely nothing. Possibly felt worse than when I began LOL. Won't be doing that one again.
45
135
225
315
405
405
455x1
485xF. Lol
Btn presses
45
70x8/8
90x6/6
110x4/4
130x2/2
Side raises
25sx2x12
30sx2x10
35sx2x8
Well the results are in after this latest deadlift program. Gains: zero. Absolutely nothing. Possibly felt worse than when I began LOL. Won't be doing that one again.
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Re: Building the Base
Alright 12 days off, feeling shitty, time to get back at it.
Squat
45
135
225
245x8/8 these were actually good. I stopped here due to fatigue though. Easing into some things.
Bench
45
135
185x8/8
205x6/6
225x4. Again, easing back in.
Squat
45
135
225
245x8/8 these were actually good. I stopped here due to fatigue though. Easing into some things.
Bench
45
135
185x8/8
205x6/6
225x4. Again, easing back in.
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Re: Building the Base
High shin rack pulls
135
225
315
405 eeeeeasy to start
Shrug 225x3x15
Lat pulldown 150x3x8
SLDL 135x5, 225x5, 275x5
Leg curls 80x3x8
DB row 75x3x8
Cable row 85x2x8
135
225
315
405 eeeeeasy to start
Shrug 225x3x15
Lat pulldown 150x3x8
SLDL 135x5, 225x5, 275x5
Leg curls 80x3x8
DB row 75x3x8
Cable row 85x2x8
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Re: Building the Base
Squat
45
135
225
275
315
335x1
295x5x2 EMOM
Incline
45
145x8/8
165x6/6
185x4/4
Db bench 60sx3x8
High pulls 45x8, 65x3x8
45
135
225
275
315
335x1
295x5x2 EMOM
Incline
45
145x8/8
165x6/6
185x4/4
Db bench 60sx3x8
High pulls 45x8, 65x3x8
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Re: Building the Base
Speed deads
135
225
315
405
Deficit deads
315
365x5 only 20lbs off my best 5rm, and it felt easy
Shrugs 275x3x12
Pullthroughs 3x15
Lat pulldowns 170x3x8
DB rows 100sx3x5
Cable row 100x3x8
135
225
315
405
Deficit deads
315
365x5 only 20lbs off my best 5rm, and it felt easy
Shrugs 275x3x12
Pullthroughs 3x15
Lat pulldowns 170x3x8
DB rows 100sx3x5
Cable row 100x3x8
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Re: Building the Base
Managed to injure my thumb at work. Doc put me in a brace for 2 weeks.
Squat
45
45
135
225
315
335x1
295x5x2
Pec flies 5x12
Side raises 3x15
1arm pushdowns 3x15
Front raises 2x20
Machine curls 3x20
Squat
45
45
135
225
315
335x1
295x5x2
Pec flies 5x12
Side raises 3x15
1arm pushdowns 3x15
Front raises 2x20
Machine curls 3x20
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Re: Building the Base
Rack pull
135
225
315
405
455x1
SLDL
225x5
275x5
315x5
Side bends 50lbx2x15
Shrugs 235x3x15
Cable rows 3x12
Wide cable rows 2x8-15
Leg curls 3x8
135
225
315
405
455x1
SLDL
225x5
275x5
315x5
Side bends 50lbx2x15
Shrugs 235x3x15
Cable rows 3x12
Wide cable rows 2x8-15
Leg curls 3x8
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Re: Building the Base
Squat
45
45
135
225
315
335
295x5x2
295x1 was supposed to be a 6th set of 2, but my right leg felt a twinge during the rep. Played it safe.
Pec deck
1x20
2x12
2x10
2x8
Side raises
1x20
3x12
Machine curls 3x20
Triceps xseveralxrepsxvarious cables
45
45
135
225
315
335
295x5x2
295x1 was supposed to be a 6th set of 2, but my right leg felt a twinge during the rep. Played it safe.
Pec deck
1x20
2x12
2x10
2x8
Side raises
1x20
3x12
Machine curls 3x20
Triceps xseveralxrepsxvarious cables
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Re: Building the Base
Squat
45
135
225
315
335
295x8x2
Pec deck
9x8-18
1arm cable fly 3x15
Machine curls 4x10
45
135
225
315
335
295x8x2
Pec deck
9x8-18
1arm cable fly 3x15
Machine curls 4x10
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Re: Building the Base
Rack pulls
45
135
225
315
405
475x1
SLDL
225x5
275x5
325x5
Shrugs 245x3x15
Cable seated GM
2x20
Machine pullover 90lbx20/20/11
Single leg curls 30lbx3x8
Glute bridge 2x15
1leg glute bridge 1x5 each
45
135
225
315
405
475x1
SLDL
225x5
275x5
325x5
Shrugs 245x3x15
Cable seated GM
2x20
Machine pullover 90lbx20/20/11
Single leg curls 30lbx3x8
Glute bridge 2x15
1leg glute bridge 1x5 each
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Re: Building the Base
Squat
45
45
135
185
225
275
315
335
295x2
Split squat 3x10
Side raises
20sx20
25sx2x12
30sx2x10
35sx2x8
Front raise 15sx3x15
Rear flies 3x15/15/11
45
45
135
185
225
275
315
335
295x2
Split squat 3x10
Side raises
20sx20
25sx2x12
30sx2x10
35sx2x8
Front raise 15sx3x15
Rear flies 3x15/15/11
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Re: Building the Base
Front squat
45
135
185
225
255x
225x4x3
Bench (brace came off today)
45
95
135
185
225
255x1
225x4x3 not bad. Rusty.
Pec deck 4x8-12
Skullcrushers 4x6-12
Curls 3x10
Cable long curl 1x8, 1x25
Wrist curls 2x30/25
45
135
185
225
255x
225x4x3
Bench (brace came off today)
45
95
135
185
225
255x1
225x4x3 not bad. Rusty.
Pec deck 4x8-12
Skullcrushers 4x6-12
Curls 3x10
Cable long curl 1x8, 1x25
Wrist curls 2x30/25
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Re: Building the Base
Awful workout lol. Not running on much sleep here. Back hurt going in, whole body tired and achey, none of the usual stuff loosened me up.
Rack pull up to 495x1
Bench up to 275x1
Stopped there after trying to put nore 45s on a SLDL bar, and they felt like they weighed 100lbs.
Rower 1000m
Rack pull up to 495x1
Bench up to 275x1
Stopped there after trying to put nore 45s on a SLDL bar, and they felt like they weighed 100lbs.
Rower 1000m
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Re: Building the Base
Simplifying the training for now...
Squat
45
135
225
315
295x8x2
Chins
Bwx8x2
Night shift is a huge physical and mental handicap.
Squat
45
135
225
315
295x8x2
Chins
Bwx8x2
Night shift is a huge physical and mental handicap.
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Re: Building the Base
Squat
45
135
225
275
315
340x1
300x8x2
Chins 8x3
Split squat
15lb dbs x2x10
45
135
225
275
315
340x1
300x8x2
Chins 8x3
Split squat
15lb dbs x2x10
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Re: Building the Base
Bench
45
135
185x2x8
205x2x6
225x2x4
245x2
185x12
EZ curls
25x20
45x2x8
55x2x6
65x2x6
55x12
Cable long curls 3x23/20/15
Barbell front raises 3x15/15/7
Btn rope ext 3x15/15/8?
45
135
185x2x8
205x2x6
225x2x4
245x2
185x12
EZ curls
25x20
45x2x8
55x2x6
65x2x6
55x12
Cable long curls 3x23/20/15
Barbell front raises 3x15/15/7
Btn rope ext 3x15/15/8?
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Re: Building the Base
Missed logging a bit, but the gist of the new plan has taken shape. Last week:
Day 1
Squat, up to 340x1, and 300x6x2 (30s rests)
Bench 185x2x8, 205x2x6, 225x4
Underhand chins 8x2
Day 2
Beltless paused squat 225x6x3
Long pause bench 185x6x3
Hammer chins 8x2
Paused RDLs up to 315x3x3
Day 1
Squat, up to 340x1, and 300x6x2 (30s rests)
Bench 185x2x8, 205x2x6, 225x4
Underhand chins 8x2
Day 2
Beltless paused squat 225x6x3
Long pause bench 185x6x3
Hammer chins 8x2
Paused RDLs up to 315x3x3
Last edited by BScott on Wed Apr 27, 2022 3:45 am, edited 1 time in total.
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Re: Building the Base
That 6x2 with 30 second rests will likely drive your squat much better than you would ever expect.
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