Building the Base
Moderator: Chebass88
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Re: Building the Base
Squat
45
135
225
275
315x1
265x8/6/6
Chins
Bwx6
+10x3
Bwx6/5/5
Leg press 4ppsx8/6
Sumo rack pull 315x8
45
135
225
275
315x1
265x8/6/6
Chins
Bwx6
+10x3
Bwx6/5/5
Leg press 4ppsx8/6
Sumo rack pull 315x8
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Re: Building the Base
Bench
45
135
205
225
245
210x3x7
Incline DB 60sx15/8/5
Assisted dips 3x10/8/6
Cable flies 1x15
EZ curls 3x8-12
Cable curls 3x10-15
Side lying db raises 3x15/7/7
45
135
205
225
245
210x3x7
Incline DB 60sx15/8/5
Assisted dips 3x10/8/6
Cable flies 1x15
EZ curls 3x8-12
Cable curls 3x10-15
Side lying db raises 3x15/7/7
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Re: Building the Base
Speedy deadlift
45
135
225
225
315
405x1
SLDL
315x8/8/5
Pullthru 2x15
Side bends 2x15
45
135
225
225
315
405x1
SLDL
315x8/8/5
Pullthru 2x15
Side bends 2x15
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Re: Building the Base
Incline
45
135
160x3x7
Pendlay row
45
95
125x3x7
DB bench
70sx10/10/6
Hammer chins x3/4 meh
Strict db row 50lbx8
HS shoulder press 135x15, 185x12, 225x4
Hammer curls and rope ext 2x10-20
45
135
160x3x7
Pendlay row
45
95
125x3x7
DB bench
70sx10/10/6
Hammer chins x3/4 meh
Strict db row 50lbx8
HS shoulder press 135x15, 185x12, 225x4
Hammer curls and rope ext 2x10-20
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Re: Building the Base
Beltless highbar
45
135
225
275
315x1
265x3x8
Chin
Bwx5/5
+10x3/3
Bwx5/3
Lat pulldown
150x2x12
Leg press
4plx2x8
45
135
225
275
315x1
265x3x8
Chin
Bwx5/5
+10x3/3
Bwx5/3
Lat pulldown
150x2x12
Leg press
4plx2x8
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Re: Building the Base
Yesterday's
Bench
45
135
185
225
245x2
210x3x8
Ez curls
45
65x3x12
75x5
Incline DB
60sx3x12
Cable curls 3x12-15
Lying delt raises 15lbx3x12
Wrist curls 95lbx3x10
Assisted dips 3x10
Pullovers 2x10
Side raises 2x10-15
Bench
45
135
185
225
245x2
210x3x8
Ez curls
45
65x3x12
75x5
Incline DB
60sx3x12
Cable curls 3x12-15
Lying delt raises 15lbx3x12
Wrist curls 95lbx3x10
Assisted dips 3x10
Pullovers 2x10
Side raises 2x10-15
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Re: Building the Base
Supposed to be a deadlift day, but hips and back said absolutely not
Deads up to 365, felt like ass, stopped.
SLDL 315x1, again, stopped cuz it felt awful
225x15
Narrow leg press
3ppsx15
4ppsx15
5ppsx15
Standing DB row
50x12
Cable rows x10
Deads up to 365, felt like ass, stopped.
SLDL 315x1, again, stopped cuz it felt awful
225x15
Narrow leg press
3ppsx15
4ppsx15
5ppsx15
Standing DB row
50x12
Cable rows x10
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Re: Building the Base
Incline
45
135
185
205x1
160x3x8
Hammer curls
25x15
35sx3x12
Side raises 2x15-20
Reverse curls 2x15
Oh rope ext 2x15-18
Rope pushdowns 3x12
DB wrist curl 2x15-18
Rear raises 3x15-20
45
135
185
205x1
160x3x8
Hammer curls
25x15
35sx3x12
Side raises 2x15-20
Reverse curls 2x15
Oh rope ext 2x15-18
Rope pushdowns 3x12
DB wrist curl 2x15-18
Rear raises 3x15-20
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Re: Building the Base
(Double post)
Last edited by BScott on Thu Sep 01, 2022 12:18 pm, edited 1 time in total.
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Re: Building the Base
Bench
45
135
185
225
245x1
210x3x9
Chins 3x6/6/7
Lat pulldowns 2x8-12
Diagonal pulls 2x20
Rear delt flies 3x10-20
Incline DB 65sx2x8-10
Dips assisted 2x5
Db flies 2x12-15
45
135
185
225
245x1
210x3x9
Chins 3x6/6/7
Lat pulldowns 2x8-12
Diagonal pulls 2x20
Rear delt flies 3x10-20
Incline DB 65sx2x8-10
Dips assisted 2x5
Db flies 2x12-15
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Re: Building the Base
Lowbar squat
45
135
225
275
315x1
295x3x6
RDL
45
135
275x3x6
Basically no time for anything
45
135
225
275
315x1
295x3x6
RDL
45
135
275x3x6
Basically no time for anything
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Re: Building the Base
Incline
45
135
185
205
225x1
160x3x9
Hammer curls 4x12-15
Cable curls 3x15
Rear delt flies 3x10-15, mech drop side raise x14
Reverse curl 3x10
Overhead rope ext 3x10-15
Rope pushdowns 3x?
45
135
185
205
225x1
160x3x9
Hammer curls 4x12-15
Cable curls 3x15
Rear delt flies 3x10-15, mech drop side raise x14
Reverse curl 3x10
Overhead rope ext 3x10-15
Rope pushdowns 3x?
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Re: Building the Base
Bench
45
135
185
225
245x2
215x3x7
Chins bwx6/6/8, +10x4
Lat pulldowns 2x10-12
Diag pulls 2x15-20
Rear delt 2x15-20
Incline db 65sx12/10
Dips assisted 2x8, bwx1
Barbell cg pushups x13
45
135
185
225
245x2
215x3x7
Chins bwx6/6/8, +10x4
Lat pulldowns 2x10-12
Diag pulls 2x15-20
Rear delt 2x15-20
Incline db 65sx12/10
Dips assisted 2x8, bwx1
Barbell cg pushups x13
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Re: Building the Base
Squat
45
135
225
275
335x1
295x3x7
Tried front squats, but knee didn't like it
Leg press x8/4 ouch lol
Calf press 3x10
45
135
225
275
335x1
295x3x7
Tried front squats, but knee didn't like it
Leg press x8/4 ouch lol
Calf press 3x10
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Re: Building the Base
Incline
175x3x7
SLDL
335x1
RDL
275x3x7
Sumo rack pull 315x2x8
Side raises 2x15
Rope pushdowns 3x12
DB extensions 3x10-16
Single arm rope 2x10
Cable curls 4x10-15
175x3x7
SLDL
335x1
RDL
275x3x7
Sumo rack pull 315x2x8
Side raises 2x15
Rope pushdowns 3x12
DB extensions 3x10-16
Single arm rope 2x10
Cable curls 4x10-15
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Re: Building the Base
Forgot to upload last Weds
Bench up to 255x1, then 215x3x8
Incline db 65sx12/10
Dips, bwx3x3-5
Chins bwx7/7/6, +10x4
Lat pull downs 2x10-12
Diag pulls 2x15
Rear delt flies
Bench up to 255x1, then 215x3x8
Incline db 65sx12/10
Dips, bwx3x3-5
Chins bwx7/7/6, +10x4
Lat pull downs 2x10-12
Diag pulls 2x15
Rear delt flies
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- Registered User
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- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Squat
45
135
225
275
315
295x3x7/9/8
SLDL
45
135
225
315
RDL
275x3x8
Hack squat 2x5-12
Deficit Axle dead 315x3x3
Decline situps 3x7
45
135
225
275
315
295x3x7/9/8
SLDL
45
135
225
315
RDL
275x3x8
Hack squat 2x5-12
Deficit Axle dead 315x3x3
Decline situps 3x7
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Re: Building the Base
Split workout into two separate ones to save time today
1-
Chins
Bwx8/8
+20lbx3
Bwx8
Lat pulldowns 3x6-8
Diag pulls 2x15-20
2-
Bench
45
135
185
225
255x1
215x3x9
Incline DB 65sx12/8/4
Dips bwx2x3
1-
Chins
Bwx8/8
+20lbx3
Bwx8
Lat pulldowns 3x6-8
Diag pulls 2x15-20
2-
Bench
45
135
185
225
255x1
215x3x9
Incline DB 65sx12/8/4
Dips bwx2x3
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Re: Building the Base
Tried to do a leg workout, but right knee was bothering me and quads were still sore from Sunday.
Went up to 315, then 305x4/2 on squats before the knee pain caught up to me
Went up to 315, then 305x4/2 on squats before the knee pain caught up to me
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Re: Building the Base
SLDL
45
135
225
315
335X1
RDL
280x3x6
Deficit Axle dead
315x3x4
Incline
45
135
185
225x1
165x3x8
1arm db press
20lbx20
35lbx12
50lbx8
45
135
225
315
335X1
RDL
280x3x6
Deficit Axle dead
315x3x4
Incline
45
135
185
225x1
165x3x8
1arm db press
20lbx20
35lbx12
50lbx8