Building the Base
Moderator: Chebass88
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Re: Building the Base
Highbar beltless squat
45
135
225
275
315x1
265x5
Block bench
45
135
225
275
315x1
265x5
Dips, bw and assisted, stretching triceps tendon and front delts
Barbell curls 6x5-8
45
135
225
275
315x1
265x5
Block bench
45
135
225
275
315x1
265x5
Dips, bw and assisted, stretching triceps tendon and front delts
Barbell curls 6x5-8
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Re: Building the Base
PM workout
Deficit deads
135
225
315
405x1 really fast
365x3
Deficit paused
315x1 for a 3 count
Chin press
45
95
115
135x8
105x5
Front raises 3x8
French press 3x8
Suitcase holds 3xtime
Pulldowns 2x15
Reverse hypers 3x10
Deficit deads
135
225
315
405x1 really fast
365x3
Deficit paused
315x1 for a 3 count
Chin press
45
95
115
135x8
105x5
Front raises 3x8
French press 3x8
Suitcase holds 3xtime
Pulldowns 2x15
Reverse hypers 3x10
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Re: Building the Base
SSB squat
First time actually training these
Bar
135 (i call I that for convenience, but its actually a 60+lb bar)
225
275
315
365xF, hit the sticking point halfway up and crumbled like a sad clown
275x5
Spoto press
45
135
225
265x1 PR
225x8 PR
Chins
Bwx5x3
First time actually training these
Bar
135 (i call I that for convenience, but its actually a 60+lb bar)
225
275
315
365xF, hit the sticking point halfway up and crumbled like a sad clown
275x5
Spoto press
45
135
225
265x1 PR
225x8 PR
Chins
Bwx5x3
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Re: Building the Base
Beltless paused squat
45
135
225
315x1
Incline press
135x4x10
Rope pushdowns 4x10
Above knee rack pulls
135
225
315
405
495
585
675x1
Knee raises 3x20
45
135
225
315x1
Incline press
135x4x10
Rope pushdowns 4x10
Above knee rack pulls
135
225
315
405
495
585
675x1
Knee raises 3x20
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Re: Building the Base
The rack pull
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Re: Building the Base
Squat
45
135
225
315
365
405x1
335x4
Bench
45
135
185
225
275x3
225x10
Hip flexor raises
9lbx3x15/15/13
High pulls
45
65
95x15
45
135
225
315
365
405x1
335x4
Bench
45
135
185
225
275x3
225x10
Hip flexor raises
9lbx3x15/15/13
High pulls
45
65
95x15
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Re: Building the Base
Thr 275 Bench PR
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Re: Building the Base
Beltless highbar
45
135
225
275
325x1 fast. Trying to get my beltless highbar speed up to the same place my belted lowbar was at
275x5
Block bench
45
135
225
275
325x1
275x5
Barbell curls
45
135
225
275
325x1 fast. Trying to get my beltless highbar speed up to the same place my belted lowbar was at
275x5
Block bench
45
135
225
275
325x1
275x5
Barbell curls
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Re: Building the Base
The speed Check with highbar
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Re: Building the Base
PM workout
Rack pull, lowered to bottom of knees
45
135
225
315
405
495
545
585x1
Deadlift
135
225
315
405
425x3 PR
Incline press
45
135x15
155x12
175x10
185x6
Upright rows
5x8-15
Rack pull, lowered to bottom of knees
45
135
225
315
405
495
545
585x1
Deadlift
135
225
315
405
425x3 PR
Incline press
45
135x15
155x12
175x10
185x6
Upright rows
5x8-15
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Re: Building the Base
The rack pull
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Re: Building the Base
Only one workout today. Was buying chickens this morning
SSB
45
135
225
315x1
285x5
Spoto
45
135
185
225
275x1 PR
235x5 PR?
Chest supported rows 8x12
Db neutral bench up to 65sx2x8
Hip flexor raises 2x12@13lb
SSB
45
135
225
315x1
285x5
Spoto
45
135
185
225
275x1 PR
235x5 PR?
Chest supported rows 8x12
Db neutral bench up to 65sx2x8
Hip flexor raises 2x12@13lb
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Re: Building the Base
Squat
45
135
225
315
405x1
315x5x2
Bench
45
135
225
275
235x10 PR
Incline
45x8
135x8
145x8
155x8
165x8
175x8
185x5
Chins
Bwx8x5
45
135
225
315
405x1
315x5x2
Bench
45
135
225
275
235x10 PR
Incline
45x8
135x8
145x8
155x8
165x8
175x8
185x5
Chins
Bwx8x5
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Re: Building the Base
Beltless highbar squat
45
135
225
275
335x1
285x5x2
Block bench
45
135
225
275
315
335x1
285x5
Barbell curls 5x8
Cable long curls 2x10-15
45
135
225
275
335x1
285x5x2
Block bench
45
135
225
275
315
335x1
285x5
Barbell curls 5x8
Cable long curls 2x10-15
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Re: Building the Base
The top highbar squat for the day
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Re: Building the Base
Rack pull from knees
45
135
225
315
405
495
585x1 for 5s hold this time
605xF oh well
Speed deads
365x5x2
Press
45
95
115
135
165xF LOL
115x3x3
Side raises 5x10-20
45
135
225
315
405
495
585x1 for 5s hold this time
605xF oh well
Speed deads
365x5x2
Press
45
95
115
135
165xF LOL
115x3x3
Side raises 5x10-20
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Re: Building the Base
SSB
45
135
225
275
295
325x1
295x4
Spoto
45
135
185
225
255
285x1 PR
245x5 PR
Hammer chins bwx14x3
Hip flexor raises 3x10-12
Assisted dips 3x10-15
45
135
225
275
295
325x1
295x4
Spoto
45
135
185
225
255
285x1 PR
245x5 PR
Hammer chins bwx14x3
Hip flexor raises 3x10-12
Assisted dips 3x10-15
Last edited by BScott on Fri Apr 23, 2021 9:25 pm, edited 1 time in total.
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Re: Building the Base
The spoto press, a PR
And the safety bar squat. I believe the actual weight here is 340-342
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Re: Building the Base
Glad the site is back up and running. Some highlights from training the past few weeks:
Squat 435
Block bench 345
Highbar beltless 345x3
Deficit dead 455
Squat 435
Block bench 345
Highbar beltless 345x3
Deficit dead 455
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Re: Building the Base
Tonight's workout
Beltless highbar
45
45
135
225
315
365x1
Bench
45
135
185
225x10/10/8
Hypertrophy work for pecs
5 sets incline
3 sets db neutral bench
3 sets per deck
3 sets db pullovers
2 sets cable flies
Beltless highbar
45
45
135
225
315
365x1
Bench
45
135
185
225x10/10/8
Hypertrophy work for pecs
5 sets incline
3 sets db neutral bench
3 sets per deck
3 sets db pullovers
2 sets cable flies