Beast's WSB log

[wnt2bBeast]

rather than randomly posting my workouts figured id start a log here..ill start with my workouts from 4-18-05 through yesterdays work..Hope you like

ME SQ/DL

tried something a little different today..seems zerchers are the rage over at EFS and some have talked about doing them suspended (Mash)..so i decided to try them out suspended from the pins. .very tuff exercise think i did to many warmups by nonetheless i feel it has benefits..hits the core extremely hard..i forget to take a tape measure to for all you who are going to ask how high was the bar..i can easily measure it tomrrow but it was set at about my nut sack..and my nuts hang low so go figure lol

315x3
345x1
385x1
add belt
405xfail
405x1 <<< easy cant believe didnt get it the first time
455 <<< half way..think i was a little overzealous there..was wiped already but ill get it in time..

Wide stance Arched GM's (very very deep)
225x8
315x7 wanted 10 just lost my concentration

Dimel Deads
185x12x2
205x15

Reverse hyper double choked Green band
2x8

AB pull downs

 

[wnt2bBeast]

ME Bench

Raw wm-ups

4-Board
305x5
335x3
365x1

Shirt Work
385x3
410x2
455x2
495x1
nothing touched..then again wasnt expecting anything to touch..realized i havent done any heavy work in a few weeks so i decided to ease back into it..HAVE TO REMEBER TO STAY TIGHT..im getting a little loose at the bottom in an attempt to touch and its affecting the lockout..keep tight an drive inot the bench..( just a little note for myself)

Lockouts (4")
385x5
410x3
435x3
495x2
515x2

Lats
Curls for Girls
Cuff complex (at begginning)

 

[wnt2bBeast]

DE SQ/DL

Speed Squats
15" Box
6x2@330 + Green Bands
1x2@365 " "
1x2@385 " "
For whatever reason today was an eternity it was easy 1 hour before i even got my briefs on for my speed sets..between carrying the bells setting the bands warming up etc..and it was 100 degrees in there..Needless to say i was wiped after squatting!!!

Deads
4 singles @365

Pull -Thru
90 + doubled Green
3x10

Reverse Hyper
double choked Green
3x10

Ab Pull Downs
80x15x3

 

[wnt2bBeast]

DE Bench

Speed Bench (paused)
all sets timed 60 secs or less rest
mixed grips mostly with pinky inside rings
175x3x2
185x3x2
205x3x2
225x3x2
very good speed on all sets..shoulders are feeling good since i stopped the ballistic crap with the bands pausing the reps than blasting back up feels a lot better and when i go back to the bands thats how i will be doing speed work!!

2-board (pinky inside ring)
275x5
315x3
345x1

Hammer Shoulder Press
1ppsx30ish (lost count)

Shrugs
135,225,315 x20
405x10
495x10

Dbell Row
100x10x2
110x10x1

Curls For girls

Cuff Work at the start

 

[wnt2bBeast]

ME SQ/DL

Suspended GM's (40" navel height) belt Only
315x3
365x3
405x1
455x1
475x1 <<< PR easy
495x1 <<< PR easy as well

Dimel Deads
205x15x3

Reverse Hyper
double choked Green
4x10

Hammer seated Leg Curls
2platesx15x2

Ab pull Downs
100x12
100x10

 

[wnt2bBeast]

ME Bench

Cuff Work
CG warm-up

4-Board(pinky inside rings)
315x5
345x3
375x1

Shirt Work (adding reps PB style)
385x5
405x5
435x3
455x2
my spotters ran away only chicks left in the gym so had to stop there

Lockouts (pinky rings)
385x5
410x3
455x3
495x3
515x3

Lat Pulls
3x15@165

Girl Curls(zero pain in elbow)
30'sx10x2

 

[wnt2bBeast]

DE SQ/DL

Speed Squat
285+ Green bands
8x2

Deads (short rest)
375x1x6

Pull -thru
100lbs + doubled green
4x10

Reverse Hyper
doubled Green
3x10

Ab pulldowns
DB side Bends

 

[wnt2bBeast]

DE Bench

Speed Floor Press
8x3@205

Cuff Work

2-Board
just worked groove on a bunch of sets
weight insignificant

Side Lateral Machine
1x30+ @60lbs

Shrugs
135,225,315x20
405x15
495x10
515x10

DB Row
3x8@120

Girl Curls

 

[wnt2bBeast]

ME SQ/DL

Concentric GM's
315x3
365x3
405x1
455x1
485x1
515x1 <<< PR
535x1 <<< PR

Dimel Deads
205x15
225x15x2

Reverse Hypers
Double choked Green
5x8

Band Leg Curls(Green)
2x15

Decline Static Hold sit-ups
bunch of sets with 35 lbs x5 long pauses

Side bends
105x8x2

 

[wnt2bBeast]

ME Bench

CG wm-up

5-Brd (still working my catch throw form)
295x5
335x3
365x3
405x3

Shirt Work
385x5
405x5
455x3x3

Lockouts
385x5
405x3
455x3
495x3
525x3
565x3 <<< PR

 

[wnt2bBeast]

DE SQ/DL

Speed Squat 60 secs rest all timed
15" Box
10-12??x2@365
very good speed..however it wasnt until the last few sets i realized i wasnt pushing the traps into the bar on the way..upper arch was folding a little on the box..this is where having a partner would come in handy..

Dimel Deads
3x15@225

Reverse Hyper
Doubled Cinched Green
2x10

CSR
2plx15x3

Abs
various stuff

 

[wnt2bBeast]

DE Bench

Cuff Work
Speed Bench timed 60 secs rest
Doubled minis
155x3x5
175x3x4

Flat tate Press
50'sx10x3

Side Lateral's
20'sx15x3

hammer High Row
3ppsx10x4

Shrugs 405x20

Girl Curls

 

[wnt2bBeast]

ME SQ/DL (5-09-05)

DL off 2" platform Lightened Method(green)
300x3
350x1
400x1
450x1
475x1
515x1
535x1
My DL is absolutely fine all i needed was a few weeks of pulling some light weights..still need more confidence but im going to build on today and ive learned i need to pull..speed pulls are going to get thrown back in from time to time..more pulling done as ME work and ill be fine..

Arched GM's (wide stance)
275x6
295x6
315x6
335x6
225x8

45* Hypers
Green Band
3x10

Ab Pull downs
3-4x15-20

 

[Quadsweeps Sister]

Wow - glad to see you finally started a log!

What's a girl curl...you makin' fun???

__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."

 

[wnt2bBeast]

yes lol that would be direct bicept work lol
i think my tendonitis is finally healing
i started back up with literally 2lb DB's and my forearm couldnt take the pain but im up to 30's with no pain

 

[majutsu]

I am so glad you finally put this all together in one place. Now I don't have to go scampering around like a monkey to find them

 

[Madcow2]

ME SQ/DL (5-09-05)

My DL is absolutely fine all i needed was a few weeks of pulling some light weights..still need more confidence but im going to build on today and ive learned i need to pull..speed pulls are going to get thrown back in from time to time..more pulling done as ME work and ill be fine..

Good stuff. I remember our conversation on westside/DLing - with a good squat and solid goodmorning work you are ready to pull big but if you only pull on rare occasions it's asking a lot to get in there and pull well no less your best. Plus, I don't know about you, but I really like to pull. A lot of satisfaction in it for some reason.

I don't know if you ever read this, but knowing I'm a fan of subsituting out straight deads for OL variants specifically due to reasons cited by Louie (although he refuses to use OLs for this purpose), Starr, et al it's a good real world illustration and a decent read: http://www.ruggedmag.com/index.php?type=Article&i=15&a=9

 

[wnt2bBeast]

thnks Cow..
I agree not pulling especially for someone like me isnt wise..
I have plenty of special pulls that i can use as well as doing speed work which i think is a great way to work form without having to pull near maxes every week..

Im still not where i want to be with this lift but i feel it has moved out of the shitter and into the gutter..

Ive never done Oly lifts it looks a little hard on the delts whcih is the one area for me that gets overtrained/strined very easily between having 2 bench days and doing all straight bar work for GM's or squatting..people ask what i do for shoulders i tell them i squat they get all consfused lol

 

[wnt2bBeast]

ME Bench

CG wm-ups
Cuff work

5-Boards
275x5
295x3
335x3
365x3
405x3

Shirt Work(Inzer Radical DD)
365x5
405x3
455x1x2
not bad need to play around with this shirt a little more

Lockouts Supersetted w Shrugs
3" ROM 515x10 or 15??
405x3 405x20
455x3
495x3
545x3
565x3

 

[wnt2bBeast]

DE SQ/DL

Speed Squat 60secs rest
15" Box
6x2@385
2x2@405

Speed Pulls off 1" Block (45 secs rest)
2x1@275
2x1@295
2x1@315

Hammer High Rws
3pps+10
3x8

 

[wnt2bBeast]

DE Bench

Speed Bench
Doubled Minis
8x3@165

Cuff Work
3x15

CG Bench
205+ Doubled Minis 2x5

Side Laterals
15'sx20x3

BB Rows
205x8x2

 

[Chambewy20]

15" box seems high, how tall are you?

Not criticizing, just getting a feel, besides no need to go ass to ankles!!!

 

[wnt2bBeast]

15 is parallel

 

[wnt2bBeast]

ME SQ/DL

Squats
briefs 495x3
add Viking suit straps down
495x5
545x3
605x3
First time in a suit felt really good..this thing is a friggin tank..im gonna have to get stronger if im gonna put those straps up and get to para lol..I also need to work on walking weights out..the 605 gave me a little problem setting my foot..wanted to get to at least 650 (just a # i had in my head for the day) but the 1 guy i trust spotting me had to run so i left it there..

45* Hypers
Green Band around neck
3x10

Ab pull downs
70lbsx15x4

Girl Curls
30'sx24 RP

 

[wnt2bBeast]

ME bench
First off what a pathetic day today was..weights felt like a ton..my set up absolutely sucks..Im too flat not getting a good push at the bottom..Days like this make me remember why i hate benching so much..shirted or otherwise!!!

wm-up CG Paused
255x8

Shirt
315x5
365x3
405x1
455x1
495x1 <<< very ugly and slow..form was completely off
405x1 still ugly

Lockouts 5"
365x3
385x3
405x3
455x2
left in disgust

 

[Chambewy20]

Were you taking it down to your chest?

This must be the week for sucking ass on ME Bench day, it's good to know I'm not the only one!!!

 

[wnt2bBeast]

Were you taking it down to your chest?

This must be the week for sucking ass on ME Bench day, it's good to know I'm not the only one!!!

i picked up an Inzer Radical DD..wanted to try out a denim..the groove is much lower im benching to the belly..but last nite i was just a mess set up wise..

i hate days like that

 

[Chambewy20]

Here that, I have had no one who has known how to lift off for the last month.

Mother fuckers think they can just throw 500 to you like it was 225, ain't the same with my ass. They would figure that out the first time they get under that bar.

 

[wnt2bBeast]

Here that, I have had no one who has known how to lift off for the last month.

Mother fuckers think they can just throw 500 to you like it was 225, ain't the same with my ass. They would figure that out the first time they get under that bar.

LOL
i really need to hook up with other PLers if im gonna make progress..
good partners can make a world of difference

 

[wnt2bBeast]

DE SQ/DL

Speed Squats(wasnt very strict with time)
6-8? x2@390

Speed Pulls(40 secs rest)
off 3" Block
275x1x2
295x1x2
315x1x4

Pull-Thru
Green Band Choked very tight on both ends +100lbs
I have no idea how much this is near the top but it kicks my ass
3x8

Hammer High Rows
3pps+10 3x8

AB pull Downs
80x12x4

Girl Curls
30's RP 26 reps

 

[wnt2bBeast]

DE Bench

Cuff Work
Speed bench
205x3x4
225x3x4

Elbows flared BB'ing bench (lol)
225x10
135x20

Side Laterals
15'sx20x3

BB Rows
up to 245x7

Shrugs
up to 495x13 stripped 405x20??

 

[wnt2bBeast]

ME SQ/DL

Arched GM's narrow stance
315x3
add belt
365x3
405x3
435x3 <<< 10lb PR i think
315x5 no belt

Dimel Deads
225x15x2
245x15

45* Hypers
Green band around neck
3x10

Decline Sits (static hold for 3-5 secs)
35lbs x5x3

Ab Pull Downs
3x12

Cable Side Bends
bunch up to 110x12

 

[majutsu]

That's a kick ass core workout there!

 

[wnt2bBeast]

ME Bench

Cuff Work
CG Band Presses (doubled minis, raw)
225x3
245x3
275x1
295x1
these seemed a lot harder than it should be??? then again who knows i havent done any raw work in awhile...

5-Brd Presses (pinky on rings)
225x5
275x3
315x3
365x3
405x3

Lockouts 3"
405x3
455x3
495x5

Lat Pulls
worked up to 210x8

DB Girl Curls
30's RP x28
arm feels fine gona bump this up a little

 

[wnt2bBeast]

Today was a lesson in life..A high and a very low low..
Anyway heres what i did..

Speed Squats
2x2@315
2x2@365
2x2@405
then wanted to test my max on the box
495x1
545x1 <<< 20lb PR
565x miss spotter grabbed the bar as i was pausing on the box lol
565x1 Smoked it!!!!!! left a little in the tank
no wraps just belt metal briefs parallel box..I got about 80lbs carry over to my free squat using the same gear.. I set a goal at the beginning of the year of a 600lb box squat and ill be there very soon

Pull-thrus
3x10

Ab pull Downs

 

[Quadsweeps Sister]

So...was the very low, low the 'miss chicka' grabbing the bar while on the box? I think Chamb woulda laid me out had I done that. LOL

You are doing fantastic. I am so far behind on my log...jeez. Will catch it up. We are ~ 3 weeks out from our meet...Let's Go Now!!!

Take care, be safe under the weights.

Today was a lesson in life..A high and a very low low..
Anyway heres what i did..

Speed Squats
2x2@315
2x2@365
2x2@405
then wanted to test my max on the box
495x1
545x1 <<< 20lb PR
565x miss spotter grabbed the bar as i was pausing on the box lol
565x1 Smoked it!!!!!! left a little in the tank
no wraps just belt metal briefs parallel box..I got about 80lbs carry over to my free squat using the same gear.. I set a goal at the beginning of the year of a 600lb box squat and ill be there very soon

Pull-thrus
3x10

Ab pull Downs

 

[wnt2bBeast]

So...was the very low, low the 'miss chicka' grabbing the bar while on the box? I think Chamb woulda laid me out had I done that. LOL

You are doing fantastic. I am so far behind on my log...jeez. Will catch it up. We are ~ 3 weeks out from our meet...Let's Go Now!!!

Take care, be safe under the weights.

TY sis..well get it updated lol
i couldnt believe it im on the way up and all of a sudden it feels like 2 of us are squatting the bar lol

I just turned to him and said know your gonna make me do it again??? i should have added more weight to the bar but whatever..i think over my next training cycle ill be able to get that 600..

As far as the low my mother's health isnt the greatest and she may have breast cancer..so we're just hoping things work out for the best

 

[wnt2bBeast]

DE Bench
sort of took it easy today
Flat bench pec groove (harder than i thought lol)
175x20x15x15

DB extensions
30,35,40,50,50x8

DB power cleans
20'sx15x3

Hammer High Row
3pps+35x7x4

DB Curls for Girls
35's RPx22

Got some nagging pain in the elbow area im massaging the shit out of it and blasting it with some elctro stim as well as some motrins..this is usually how the bad tendonitis starts..Im still using my elbow sleeves for everything

 

[wnt2bBeast]

ME SQ/DL

Reverse Green Band Deads
265x5
320x5
375x1
435x1
480x1
add belt
505x1
545xmiss
545x1 <<< 10lb PR
Need To remember to squeeze the glutes hard..I used all back on that last set..

Wide Arched GM's
225x8x2
275x8
315x8

45* Hypers
Green Band around neck x10x2
2 Green bandsx6

Ab Pull Downs
60,70,80x15
90x10
100x10

 

[wnt2bBeast]

DE SQ/DL

Box squats( 60 secs rest)
14" Box
8x2@365

Speed Pulls (reverse greens)
done of 4" platform
315x1x3
365x1x5

Hammer Seated Leg Curl
Double choked Green
+35lbs x10
+60 x8
+50x10

AB pull downs
70x20x3
Cable Side bends
100x15x2

DB Curls for Girls
35's RPx22

 

[wnt2bBeast]

DE Bp

Speed bench 45 secs rest
all with pinky inside rings
185x8x3

DB extensions (palms facing in)
20's,30's x10
35'sx10x3

Side Raises
25'sx10x3

DB rows
105'sx10x2
120'sx10x2

Cuff work inbetween my bench warm-ups
3x15