The Basement Tapes 2015

3/17/17

DOH axle deadlifts

115x5
145x2
165x2
185x1
205x1
225x1
205x2
185x7
165x10
165x10

Band squats, a bunch.
 
3/18/17

Deadlifts

185x10
225x10

Z-press

45x10
135x5
165x3
185x2
205x1
215x1. +10lb PR



155x6
155x8

Close Grip Bench Press

135x5
225x5
255x3
275x3
295x2
225x10
225x8

Weighted pull-ups

45x5
35x6
35x6

Reverse flys and band flys
 
SmallvilleCK said:
Any updates on the ACL?
Click to expand...

Surgery is scheduled for late april, acl reconstruction, also cleaning up my meniscus a little bit.

3/20/17

Floor Press

135x6
135x6
205x3
255x3
275x3
295x3



285x3
275x3

I left a rep in the tank each set, I wasn't feeling particularly stable so I didn't push it.

Shrugs

255x10
275x10
295x10

Seal Rows

115x5
185x5
205x5
225x5
245x at least 5, I kind of lost count, I only count the reps that the bar touches the bench, I attempted 10 reps, but some didn't touch

Indoor Cycling - about 10 minutes
 
3/21/17

15 minute indoor cycling

3/22/17

50 seated OHP with 135lb
50 deadlifts with 225lb
50 ring pull-ups with BW

Broken up as needed.

All completed in 22:50
 
3/24/17

Bench Press tng

135x6
135x6
225x3
245x10
245x10
245x9

Only 5lb off my 10rm, a volume pr without much leg drive. I probably could have gotten a 10th on the last set, but I was a bit off centered on the bench so I didn't want to grind.

Rows

185x10
185x10
185x10
185x10
185x10
 
3/26/17

Parallel box squat

45x10
45x10
85x10
85x10
115x10 + 10 good mornings
115x10 + 10 gms
115x10 + 10 gms

Zpress

115x5
115x5
135x5
145x5
155x5
165x5
175x5



Ring pull-ups

+25x5
+30x5
+35x5
+37.5x5
+40x5
 
3/28/17

DOH axle deadlifts

115x3
135x3
155x3
175x2
195x1
215x1
230xf,f
205x2
205x2
205x2

Floor Press

135x10
205x3
255x3
275x3
295x3
285x4
255x6
255x6
255x5

Rows

205x10
205x10
205x10
205x10
 
3/30/17

BTN snatch grip press

45x10
55x10
65x10
75x10
85x10
95x10
105x10

Pull-ups

BWx10
BWx10
BWx10
BWx8
BWx8
BWx8

25 minutes of indoor cycling
 
4/1/17

Short stupid shitty workout.

Wide grip bench press

105x10
135x10
155x10
175x10
195x10

Snatch Grip Row

115x8
185x8
185x8
185x8
 
4/2/17

Push-ups
BWx30
BWx30
BWx40
short rest

4/3/17

Push-ups
BWx35
BWx33
BWx32
shorter rest

4/4/17

DOH axle deadlifts

185x1
185x1
205x1
205x1
215x1
215x1
225x1

Bench Press

135x8
135x8
225x5
265x3
295x3
295x3
295x3
295x3
295x5 +10lb 5RM



Really happy to get this with limited leg drive.

Rows

225x8
225x10
225x10
225x10

I can deadlift with my knee, but I can't straighten it all the way, and that has led to low back pain from being uneven. So, I have been doing rows with leg drive instead.

Light Curls

15lb per hand x 3 sets of 20

4/5/17

Indoor bike - 30 minutes

Push-ups
BWx100 broken-up in 2min and 20s
 
Nice, I've been meaning to do more push-ups as a "finisher" but keep forgetting. Been doing them at Thai Boxing on a Saturday but will probably try and fit them in at the end of a bench session aswell. 100 reps broken up however is a good way to do them I think.
 
4/6/17

Deficit deadlift to the knees, paused at the top

225x5
255x5
275x5
305x5
305x5

These felt great, I don't know why I didn't think of this before. Doesn't bother my knee at all, I should be able to go fairly heavy on these at least until surgery.

Zpress

135x3
155x1
175x1
195x1
205x1
225xf so close

Ring Pull-ups

BWx14
BWx12
BWx10

14 is a two rep PR at >200lb BW.

Also did some shoulder raises, high rep, light weight.
 
4/8/17

100 push-ups

4/9/17

Close grip bench press

135x5
135x5
205x5
225x5
245x5
265x5
275x5. +10lb 5RM



Rows

185x5
205x5
225x5
245x5
255x5

Grip work
 
MilkManUK said:
Nice work on the bench!
Click to expand...

Thanks! I'm at least trying to get better at what I'm able to do.

4/10/17

Seated OHP

45x15
45x15
135x5
155x5
165x5
175x5
185x3

Ring Pull-ups

BW+25 x 8
BW+25 x 8
BW+25 x 6
BW+25 x 6
BW+25 x 6

Volume PR

Deadlift to the knees (with a pause at the knees)

135x5
225x5
295x5
365x5
365x5

Heaviest I've handled since the knee injury, didn't bother my knee at all, and wasn't particularly difficult. I'm trying to play it safe and not overdo it, so I didn't go heavier.

Some levering.
 
4/14/17

Zpress

45x15
135x3
135x3
165x2
185x1
205x1
220x1 +5lb PR



135x5x4 sets
135x10

Rows

225x5
245x5
265x5
285x5
225x10

Goblet Squats

35x10x4 sets
 
btwrestler119 said:
4/14/17

Zpress

45x15
135x3
135x3
165x2
185x1
205x1
220x1 +5lb PR



135x5x4 sets
135x10

Rows

225x5
245x5
265x5
285x5
225x10

Goblet Squats

35x10x4 sets
Click to expand...


it was your log that inspired me to try those z-presses.

I did 3 sets for time instead of reps and man oh man I was sore from my shoulders, abs and back muscles.
 
Cool Hand Luke said:
it was your log that inspired me to try those z-presses.

I did 3 sets for time instead of reps and man oh man I was sore from my shoulders, abs and back muscles.
Click to expand...

I'm glad someone is motivated by what I'm doing, although I'm pretty much doing them out of necessity.

4/16/17

30 min Indoor cycle

Bench Press

135x8
205x5
255x5
255x5
255x5
255x5
255x8

I was hoping to get 10, but my back cramped up on me so called it at 8.

Paused Ring Pull-ups (pause at top and bottom)

BWx5
BWx6
BWx7
BWx8
BWx9
 
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