More PR's on the Flat Bench

[WalkingBeast]

Hey everyone! I hit some small PR's and a fairly nice PR on flat bench tonight. I took 3 "Speed Stacks" which was a PR in itself! haha . Heres how it went. After warming up, I hit 315 for 5.5 which is 1.5 reps off from a PR. Attempted it again, did it only 5. Seemed like a weak day. Then I hit 300 for 8 reps, which is a very small PR (quarter rep). Then tried 300 again, only 7 reps. Then I hit 345 for 2. Which is a PR since I never did reps with that weight. Though Im sure I would have had more if I was fresh. Then I hit 350 for 1.5 reps. Since the heavier weights were feeling light today, I figured fuck it and downed my third "Speed Stack" and decided to max. I then hit an easy 360 for 1. Then I went for
370 and got it up to just before lockout, but missed it. Considering 370 was my 11th set thats fucking good for me, since 365 is my best unassisted bench , and this is on the days Im focused on max only. Im still training for reps this month. I attempted 370 2 more times but only about 1/2 way up. Still a pretty solid day. Cant wait til december when I focus on maxing again! 405 must fall!! ThanX everyone!

Heres the routine I did:

135x20 (warm-up)
225x10(warm-up)
275x8(warm-up)
315x5.5
315x5
300x8 (quarter rep PR)
300x7
345x2 (1 rep PR)
350x1.5 (Half rep PR)
360x1
370 for 3/4 of a rep (missed lockout) (Almost a 5lb PR)
370 (failed)
370 (failed)
275x9

No lockouts tonight. Acceleration felt better then ever, and 370 flew off my chest, where as before It was getting stuck at the bottom. When I focus on Max next month I expect 405. ThanX for the inspiration everyone!!

 

[Prime Rib]

Damn Beast, 3 speed stacks? LOL...I'd have a fuckin heart attack...

Congrats on the PR. You should put 405 on the bar and talk some shit, get it ready for it's ass whoopin

Josh

 

[Zander1983]

Its the Beast's weekly bench PR thread!!!

You're a freak with your benching PRs. They just keep coming and coming.

 

[WalkingBeast]

Damn Beast, 3 speed stacks? LOL...I'd have a fuckin heart attack...

Congrats on the PR. You should put 405 on the bar and talk some shit, get it ready for it's ass whoopin

Josh

haha That what Im afraid of!! Hopefully I will survive this night!! Its scary man....ThanX brother!!!!!!!!!!! I cant wait!!

 

[WalkingBeast]

Its the Beast's weekly bench PR thread!!!

You're a freak with your benching PRs. They just keep coming and coming.

ThanX Zander!! This No2 stuff has really upped my fast twitch endurance/strenght and allowed me to finally get stronger. Appreciate the encouragement brother!!!

 

[leatherface]

Solid shit...need i say more?

 

[WalkingBeast]

Solid shit...need i say more?

ThanX brother!!!!

 

[thebrute]

its gettin closer brotha..405 is fallin all over the fuckin place on here..and soon it will be time to "earn" the handle.."thebeast"!! awesome shit brotha..you fuckin rock!! tb

 

[WalkingBeast]

its gettin closer brotha..405 is fallin all over the fuckin place on here..and soon it will be time to "earn" the handle.."thebeast"!! awesome shit brotha..you fuckin rock!! tb

ThanX Brother!!!! Your help is making this shit a reality!!! 405 is drilled into my brain!!! I cant thank you enough -Beast

 

[thebrute]

ThanX Brother!!!! Your help is making this shit a reality!!! 405 is drilled into my brain!!! I cant thank you enough -Beast

hey..you've done the same for me and pretty soon 600 will be a fuckin reality for me brotha!! once you hit 405..we'll drill another number into your fuckin nightmares...tb

 

[WalkingBeast]

hey..you've done the same for me and pretty soon 600 will be a fuckin reality for me brotha!! once you hit 405..we'll drill another number into your fuckin nightmares...tb

On a side note. Dont ever take 3 Speed Stacks!!! I just about passed out taking a shit a few mins ago!!!! Freaky bro.... 600 is yours soon... You blow my FUCKIN mind man -Beast

 

[guldukat]

Very nice work!

If you'd done just one less set in the 300-315 range you would've had the 370, I think.

Just for a change of pace, at least when you're ready to max again, why not warm up nice and easy for the max--say, 370 for starters--and then do your repetition sets afterwards?

I'm thinking of something like this, maybe a hair more as you near 370 (Exodus?) but I think it's bridging the gaps well enough:

135x8
185x8
225x5-6
275x3-4
315x2
335x1
350x1
?360 necessary, or too taxing to bother with here?
370x1

If that's easy then you could try 375-380, adding 5 lbs. 'til you miss a lift. After that you could go on to the 5 rep-plus stuff with 275-315.

This might have an added benefit: after a few heavy singles, you could probably do more reps with the lighter weights than usual. I've seen some research which suggests the near 1 RM stuff "primes" your nervous system...I'm pretty sure Charles Poliquin based his "wave-loading" around that, in fact.

Eh, food for thought...I know you're not really focusing on your 1RM 'til December

 

[WalkingBeast]

Very nice work!

If you'd done just one less set in the 300-315 range you would've had the 370, I think.

Just for a change of pace, at least when you're ready to max again, why not warm up nice and easy for the max--say, 370 for starters--and then do your repetition sets afterwards?

I'm thinking of something like this, maybe a hair more as you near 370 (Exodus?) but I think it's bridging the gaps well enough:

135x8
185x8
225x5-6
275x3-4
315x2
335x1
350x1
?360 necessary, or too taxing to bother with here?
370x1

If that's easy then you could try 375-380, adding 5 lbs. 'til you miss a lift. After that you could go on to the 5 rep-plus stuff with 275-315.

This might have an added benefit: after a few heavy singles, you could probably do more reps with the lighter weights than usual. I've seen some research which suggests the near 1 RM stuff "primes" your nervous system...I'm pretty sure Charles Poliquin based his "wave-loading" around that, in fact.

Eh, food for thought...I know you're not really focusing on your 1RM 'til December

Wow Guld....Thank you very much brother! I do a very similiar routine when focusing on max. A little bit more reps for the warm-up though. 370 was an afterthought , and was my 11th set. And it was Soooooo close. Went off balance and fell , but just missed the lockout. Im looking forward to maxing again though. I guess I havent been able to avoid maxing completely hahaha. ThanX alot Brother!!

 

[RusPA81]

You're getten up there bro. Keep killing those weights!

 

[thebrute]

On a side note. Dont ever take 3 Speed Stacks!!! I just about passed out taking a shit a few mins ago!!!! Freaky bro.... 600 is yours soon... You blow my FUCKIN mind man -Beast

i hope my lifts aren't driving your ass insane brotha..i would hate to do that!! trust me..one of those is more than enough for me to last the entire workout. maybe i should take on before my next shirted day!!! LOL. tb

 

[WalkingBeast]

i hope my lifts aren't driving your ass insane brotha..i would hate to do that!! trust me..one of those is more than enough for me to last the entire workout. maybe i should take on before my next shirted day!!! LOL. tb

haha Trust me.....There is a point to which one cant lose anymore sanity hehehehehe

 

[WalkingBeast]

You're getten up there bro. Keep killing those weights!

ThanX brother!!!!!!! Trying to catch you and parabellum!!!!!!!!!

 

[RusPA81]

ThanX brother!!!!!!! Trying to catch you and parabellum!!!!!!!!!

You're not far off brother. I expect to see you at 405 real soon.

 

[thebrute]

haha Trust me.....There is a point to which one cant lose anymore sanity hehehehehe

scary..sounding more and more like a powerlifter...a man w/o his sanity...a scary but wonderful thing..isn't it?!? tb

 

[WalkingBeast]

You're not far off brother. I expect to see you at 405 real soon.

That means a helluva lot coming from you brother!! ThanX!!!!!

 

[WalkingBeast]

scary..sounding more and more like a powerlifter...a man w/o his sanity...a scary but wonderful thing..isn't it?!? tb

Allz I got is God and the weights my animal brother!!!!!!!!!!!

 

[thebrute]

Allz I got is God and the weights my animal brother!!!!!!!!!!!

that's all you need....throw away that fuckin sanity brotha!! tb

 

[WalkingBeast]

that's all you need....throw away that fuckin sanity brotha!! tb

 

[Prime Rib]

Beast, do you really think that N02 has helped you? I thought of trying it...

 

[thebrute]

hey..u don't need it..seriously!! tb

 

[Exodus]

beast......... im worried about you dude.

your workouts just get stranger and stranger.

you said this month your focusing on reps, next month your focusing on maxing.

but yet................ you maxed today. that doesnt make any sense. if your going for reps, and next month is maxing, then why max today.

i just dont get your approach. can you do me a favor. explain to me your training, like why you did the sets and reps combination you did today, and why???

i just dont see any solid structure. i may be way off, but i dont think you have a plan, just kinda doing what you feel like.

your very strong, but i dont see why you wouldnt want to get stronger, which in my opinion your training is kinda off for increasing a 1 rep max.

which is what your going for , 405 x 1 rep.

i love your enthusasm, and passion, but i dont see how your going to get 405 in 4-5 weeks when you couldnt move 370 today.

i cant just read your workout and say good job brother, you'll get that shit.......... if i dont believe that you can, at least not with the method your using now.

i seriously would like to hear your workout philosphy.

congrats on the pr's, you have a very admirable work ethic, i just want to see you suceed.

X

 

[WalkingBeast]

beast......... im worried about you dude.

your workouts just get stranger and stranger.

you said this month your focusing on reps, next month your focusing on maxing.

but yet................ you maxed today. that doesnt make any sense. if your going for reps, and next month is maxing, then why max today.

i just dont get your approach. can you do me a favor. explain to me your training, like why you did the sets and reps combination you did today, and why???

i just dont see any solid structure. i may be way off, but i dont think you have a plan, just kinda doing what you feel like.

your very strong, but i dont see why you wouldnt want to get stronger, which in my opinion your training is kinda off for increasing a 1 rep max.

which is what your going for , 405 x 1 rep.

i love your enthusasm, and passion, but i dont see how your going to get 405 in 4-5 weeks when you couldnt move 370 today.

i cant just read your workout and say good job brother, you'll get that shit.......... if i dont believe that you can, at least not with the method your using now.

i seriously would like to hear your workout philosphy.

congrats on the pr's, you have a very admirable work ethic, i just want to see you suceed.

X

ThanX for the concern brother! It is appreciated. My focus was still the reps, max was just thrown in at the end for the fuck of it. 370 did move,just missed lockout, and this on my 11th set. Heres an explanation of the routine: 135x20 , 225x10, 275x8 all light warm-up sets, cuz I cant hope to do much without a good warm-up. The 2 attempts with 315 were attempts to set a rep PR.They failed. So then I moved to a lighter weight. Hit 300x8 a very small PR. Attempted 300 again,only 7 reps. In an attempt to set some type of rep PR I then moved to 345x2 for a PR. It felt light, so I hit 350 for 1.5. As the reps were getting closer to one, and I was pretty much done with the reps, I figured Id max out and try for another PR. 360 was light. And 370 was so close my spotter considered it legit, but wasnt legit for me. Tasting blood, I attempted 370 2 more times. Strength was going by this point, so I finished up with 275x9. The focus of Reps still remains as you can see. The routine is not set up well for maxing at all. I set it up like this simply to set PR's. I do not doubt myself at all. If for some reason I dont hit 405 by december, I will be very close to my goal and get it soon after Im sure. Hope that helps! ThanX again!

 

[supersizeme]

ThanX for the concern brother! It is appreciated. My focus was still the reps, max was just thrown in at the end for the fuck of it. 370 did move,just missed lockout, and this on my 11th set. Heres an explanation of the routine: 135x20 , 225x10, 275x8 all light warm-up sets, cuz I cant hope to do much without a good warm-up. The 2 attempts with 315 were attempts to set a rep PR.They failed. So then I moved to a lighter weight. Hit 300x8 a very small PR. Attempted 300 again,only 7 reps. In an attempt to set some type of rep PR I then moved to 345x2 for a PR. It felt light, so I hit 350 for 1.5. As the reps were getting closer to one, and I was pretty much done with the reps, I figured Id max out and try for another PR. 360 was light. And 370 was so close my spotter considered it legit, but wasnt legit for me. Tasting blood, I attempted 370 2 more times. Strength was going by this point, so I finished up with 275x9. The focus of Reps still remains as you can see. The routine is not set up well for maxing at all. I set it up like this simply to set PR's. I do not doubt myself at all. If for some reason I dont hit 405 by december, I will be very close to my goal and get it soon after Im sure. Hope that helps! ThanX again!

Hey dude - I had typed out almost the exact same post as Exodus ealier tonight after reading this thread, but then decided "screw it" and didn't submit it. But after reading your response to his post, I've gotta put in my two cents. In your response to what Exodus said, you just restated what you did for your workout as opposed to addressing what he said. Because what he said is dead on. I've read all of your posts about your workouts and the majority of the time I can't help but wonder why you're working out the way you are considering the goals you've got.

First off, you said that you're not maxing anymore and focusing on reps, but yet you're still maxing every single workout. This isn't smart training if you're going for a 405 bench by December. You've got over 35lbs to go to hit that mark, and you're impeding your progress by maxing each workout, hitting eleven sets of bench and working out for 4 hours. It reminds me of how I worked out in high school. I benched 2-3 times a week and maxed out every single week. You can't do this for very long and still expect to make gains. If you're going to focus on reps, then focus on reps. That doesn't mean focus on reps and then go and max out once you're done. You're negating the whole point of hitting sets for reps when you do both. Do one or the other, not both and you'll make better progress.

Your body goes catabolic after an hour to an hour and a half of lifting. After that point, you're doing more bad than good to your body. Your energy is drained, and your body is going to start consuming muscle to continue to fuel itself. We all enjoy working out and would spend hours in there provided we had the time and it was actually beneficial physically, but that's not the case. You grow outside of the gym through eating and resting. Why would you want to spend hours in the gym and not only delay that vital process, but also hinder it? A lot of beginners on here will commend you for your dedication for spending multiple hours in the gym, but those of us who know what works know that's counter-productive. Get in, take care of business, get out, start eating and allow your body to repair itself.

Speed stacks. I guess you're popping some sort of ephedra before and during your workout. If your heart doesn't burst first from taking as much as you took today on a regular basis, you're going to become dependent on the pills to have a decent workout. I did this in high school. I discovered mini-thins and took them one day during lunch so I could hit a max once I got back to school. Yeah, I benched a little more than I could without the caffeine, but holy shit is that bad for you if you do it on a regular basis. You felt it when you crashed on the toilet. Ease up on it. Stop taking it all together if you want to be smart about it. You don't want to get to a point where you have to rely on the speed stack to have a decent workout.

We're all here to help each other out. You're a strong, dedicated guy who's done some impressive shit for someone who hasn't gone to the dark side. Unfortunately some basic training fundamentals are being neglected here partially because of the excessive bravado that is prevalent on the board right now. Listen to the voice of reason and train smart. You'll hit your goals quicker and safer.

 

[NWinters]

I would definitly ease on up on the ephedra bro. My best friend Rich was hooked on it....Desperatley relied on it everyday. Then at the age of 19 he had a mild heart attack from an OD. Now he has to take anti-anxiety medication cause he is now afraid the he will have another heart attack. And you dont wanna have to take Paxil bro........ I think the shit robs you of nutrients your body needs to recover. And I bet if you stopped taking it all together you will start packing on some quality mass and hitting those big PR's that the Brute and everyone else is expecting (and yourself) out of you. I know the stuff gets you jacked mentally , but you need to dig deep down inside and find your natrual ability to get pumped!!!!!!!!


And I also agree that its hardcore as hell to spend hours in the gym. But your body is trying to tell you somthing bro. We all wanna see the Walking Beast grow and perform !!!!! Juat take some time to think about it man.


Nick

 

[RusPA81]

Beast, I wasnt going to post this at first, since I dont like to act like a know-it-all to accomplished lifters, but I figured I could help you out in this case, since I was just recently in a similar situation. I used to lift at maximun intensity every time I lifted, and my bench would always go down. Whenever I would take a break or lower the weights and work back up again, my bench would increase. I never noticed this connection however. 8 weeks ago I stated HST. HST is not designed to increase strength but I have made some of the biggest strenght gains in the shortest period of time that I can really remember in 9 years of lifting. I attribute this to the cycling of intesity, and the lack of going to failure. Before HST I also had amazing strength gains on the 5x5 as I was not always going to failure. Now I see the connection. You cannot work at maximun intensity for long periods of time and expect to make gains. I know it sucks. I love nothing more then to lift huge weights, but we cant handel it, especially as natural athletes. I would recommend you that you cycle intensity. I think that it will really help you. Going to failure is really hard on your body. I also reckon that you may have better genetics then me too. I took me 9 years to get from 125 to 405 on bench. I don't know if you have been lifting as long but I assume that you havent. You obviously have a lot of potenital and I can see you accomplishing great things and lifting huge numbers. I just think that if you readjusted you approach to lifting you may obtain them quicker. Please don't take this as flame. I just see the same problems in you that I had, and I wanted to make you aware of them in hopes of speeding up your gains.

 

[WalkingBeast]

Beast, do you really think that N02 has helped you? I thought of trying it...

Yes majorly. Its the only thing different Ive added to my diet and has made a huge difference. Mainly in strength and even over 6lbs of gain. Probabally over 20 PR's in the month I took it. See my
"No2 Fucking Works" thread in the supplement section for more details.

 

[Tweakle]

awesome job beastboi. dont go burning out, stay strong.

 

[WalkingBeast]

Hey dude - I had typed out almost the exact same post as Exodus ealier tonight after reading this thread, but then decided "screw it" and didn't submit it. But after reading your response to his post, I've gotta put in my two cents. In your response to what Exodus said, you just restated what you did for your workout as opposed to addressing what he said. Because what he said is dead on. I've read all of your posts about your workouts and the majority of the time I can't help but wonder why you're working out the way you are considering the goals you've got.

First off, you said that you're not maxing anymore and focusing on reps, but yet you're still maxing every single workout. This isn't smart training if you're going for a 405 bench by December. You've got over 35lbs to go to hit that mark, and you're impeding your progress by maxing each workout, hitting eleven sets of bench and working out for 4 hours. It reminds me of how I worked out in high school. I benched 2-3 times a week and maxed out every single week. You can't do this for very long and still expect to make gains. If you're going to focus on reps, then focus on reps. That doesn't mean focus on reps and then go and max out once you're done. You're negating the whole point of hitting sets for reps when you do both. Do one or the other, not both and you'll make better progress.

Your body goes catabolic after an hour to an hour and a half of lifting. After that point, you're doing more bad than good to your body. Your energy is drained, and your body is going to start consuming muscle to continue to fuel itself. We all enjoy working out and would spend hours in there provided we had the time and it was actually beneficial physically, but that's not the case. You grow outside of the gym through eating and resting. Why would you want to spend hours in the gym and not only delay that vital process, but also hinder it? A lot of beginners on here will commend you for your dedication for spending multiple hours in the gym, but those of us who know what works know that's counter-productive. Get in, take care of business, get out, start eating and allow your body to repair itself.

Speed stacks. I guess you're popping some sort of ephedra before and during your workout. If your heart doesn't burst first from taking as much as you took today on a regular basis, you're going to become dependent on the pills to have a decent workout. I did this in high school. I discovered mini-thins and took them one day during lunch so I could hit a max once I got back to school. Yeah, I benched a little more than I could without the caffeine, but holy shit is that bad for you if you do it on a regular basis. You felt it when you crashed on the toilet. Ease up on it. Stop taking it all together if you want to be smart about it. You don't want to get to a point where you have to rely on the speed stack to have a decent workout.

We're all here to help each other out. You're a strong, dedicated guy who's done some impressive shit for someone who hasn't gone to the dark side. Unfortunately some basic training fundamentals are being neglected here partially because of the excessive bravado that is prevalent on the board right now. Listen to the voice of reason and train smart. You'll hit your goals quicker and safer.

ThanX for the feedback. Just doing whats working for me now. Ive hit more PR's in this month on the benches then ever before.
Cant even remember the amount. But theyve been coming in every week. I dont see a whole lot of PR posts from most of those who have attacked my methods in the past. I plan to adapt my training as my strength level changes. Right now I see alot of room for more PR's and plan to take advantage of it. As this slows down I will change things up. Just as your against my long workouts Im against your short ones. Ive tried these short workouts with very heavy weight and little rest between with little to show for it. My method has worked much better for me. Dont believe everyone functions the same. In my view, Im not really maxing if Im not 100% geared for a max lift. I believe this is far from a max. A max to me, is a maximum attempt at the heaviest possible weight that can be lifted for one rep. If Im hitting 11 sets before, this "max" is an afterthought and not a real attempt in my opinion. I also do not bench 3x-4x a week. I bench once on flat and another on incline. Big fucking difference. Couldnt train with the intensity that I use that many times per week, without being much weaker. As far as what you say about not being able to do this for very long and expect progress, the guy I train with has been maxing every week for 2 years and went from 275 to 400 on the bench, and 315x17 reps. So aint that a contradiction?? You can point out all of your views as fact, but that wont change shit. I got to where I am by reading myself and feeling things out,not going with anything spewed forth. Two years and the Speed Stack has not killed me yet. If it does maybe it was meant to be...Died for a worthy cause. TRAIN OR FUCKIN DIE is meant literally by me.ThanX for the concern though

 

[WalkingBeast]

I would definitly ease on up on the ephedra bro. My best friend Rich was hooked on it....Desperatley relied on it everyday. Then at the age of 19 he had a mild heart attack from an OD. Now he has to take anti-anxiety medication cause he is now afraid the he will have another heart attack. And you dont wanna have to take Paxil bro........ I think the shit robs you of nutrients your body needs to recover. And I bet if you stopped taking it all together you will start packing on some quality mass and hitting those big PR's that the Brute and everyone else is expecting (and yourself) out of you. I know the stuff gets you jacked mentally , but you need to dig deep down inside and find your natrual ability to get pumped!!!!!!!!


And I also agree that its hardcore as hell to spend hours in the gym. But your body is trying to tell you somthing bro. We all wanna see the Walking Beast grow and perform !!!!! Juat take some time to think about it man.


Nick

ThanX man. Im only taking 5 a week at the most. Its not that the violence isnt in me already, its just that an adrenaline surge reinfforces it. Your concern is appreciated though

 

[WalkingBeast]

Beast, I wasnt going to post this at first, since I dont like to act like a know-it-all to accomplished lifters, but I figured I could help you out in this case, since I was just recently in a similar situation. I used to lift at maximun intensity every time I lifted, and my bench would always go down. Whenever I would take a break or lower the weights and work back up again, my bench would increase. I never noticed this connection however. 8 weeks ago I stated HST. HST is not designed to increase strength but I have made some of the biggest strenght gains in the shortest period of time that I can really remember in 9 years of lifting. I attribute this to the cycling of intesity, and the lack of going to failure. Before HST I also had amazing strength gains on the 5x5 as I was not always going to failure. Now I see the connection. You cannot work at maximun intensity for long periods of time and expect to make gains. I know it sucks. I love nothing more then to lift huge weights, but we cant handel it, especially as natural athletes. I would recommend you that you cycle intensity. I think that it will really help you. Going to failure is really hard on your body. I also reckon that you may have better genetics then me too. I took me 9 years to get from 125 to 405 on bench. I don't know if you have been lifting as long but I assume that you havent. You obviously have a lot of potenital and I can see you accomplishing great things and lifting huge numbers. I just think that if you readjusted you approach to lifting you may obtain them quicker. Please don't take this as flame. I just see the same problems in you that I had, and I wanted to make you aware of them in hopes of speeding up your gains.

Hey Rus. Im nearing my tenth year of lifting straight (no more then a week missed at any time) I started at 14 and couldnt bench 45lbs (the bar) without assistance at about 105lbs. I consider it hard fucking work rather then genetics. Fucking hours everyday. This is why Im against hardgainer and genetics excuses. Cuz I had fucking nothing and made do with that shit. Those who are not truly driven only make excuses. Not you, but many others Ive seen. I appreciate your concern, and definately have an open mind about these things. But fuck everyone else who preaches thier views as fact. FUCK THEM ALL

 

[WalkingBeast]

awesome job beastboi. dont go burning out, stay strong.

ThanX brother!!

 

[louden_swain]

All I can say is. . .

If it aint broke. . don't fix it!!

This is what I find interesting about Walkingbeast and his training. . .nothing is structured. . .and for him thats good. It seems that a lot of people follow structure hit a plateau and fail to make rapid gains. Walkingbeast is constantly fooling his body. . its too confused to become adapted to a certain training style.

Why should he follow a structured workout when he is making extraordinary progress without it? You see my point?

One week he may hit 275lbs on the incline press for 11 reps. . .next week he may toy around with a max or a triple. . then on the third workout he may get 275lbs for 13 reps.

Walking beast is using the instinctive and constant confusion principle.

Good work beast!! You are an inspiration to everyone!

 

[WalkingBeast]

All I can say is. . .

If it aint broke. . don't fix it!!

This is what I find interesting about Walkingbeast and his training. . .nothing is structured. . .and for him thats good. It seems that a lot of people follow structure hit a plateau and fail to make rapid gains. Walkingbeast is constantly fooling his body. . its too confused to become adapted to a certain training style.

Why should he follow a structured workout when he is making extraordinary progress without it? You see my point?

One week he may hit 275lbs on the incline press for 11 reps. . .next week he may toy around with a max or a triple. . then on the third workout he may get 275lbs for 13 reps.

Walking beast is using the instinctive and constant confusion principle.

Good work beast!! You are an inspiration to everyone!

ThanX Louden! I appreciate the kind words. Criticism isnt the problem I have here, its the way its presented. Im just now learning how to manipulate weights and reps to keep the PR's continuous. And Ive learned alot by taking ideas on here and modifying them in certain ways. It is a constant process, but I am making more progress in the last few months then ever before, and learning alot. Though they may not appear as structured as many prewritten routines on here, my routines no doubt have structure. And hours of thought go before each workout. What weight should I focus on? If I fail what weight should I switch my focus to? Im continuously going through these things. Also, since it is IMPOSSIBLE for me to KNOW my strength level on any given day I MUST apply a certain amount of instinctivness to my training to keep the PR's continuous. A written routine totally eliminates this factor, thus the reason Im against it in my training. If I were to apply a written routine to a certain day, and the routine said I must do 315 for 8 reps and I only get 6 or 7 , this could totally throw off all the prewritten sets, and mess up the entire routine. My approach is to use the instinct Ive developed and find the weight I can jump to for a PR. Many of you have accused me of simply throwing out anything into my routine. This is not the reality. Look deeper before you accuse. ThanX again Louden

 

[BlkWS6]

Also, since it is IMPOSSIBLE for me to KNOW my strength level on any given day I MUST apply a certain amount of instinctivness to my training to keep the PR's continuous. A written routine totally eliminates this factor, thus the reason Im against it in my training. If I were to apply a written routine to a certain day, and the routine said I must do 315 for 8 reps and I only get 6 or 7 , this could totally throw off all the prewritten sets, and mess up the entire routine. My approach is to use the instinct Ive developed and find the weight I can jump to for a PR. Many of you have accused me of simply throwing out anything into my routine. This is not the reality. Look deeper before you accuse. ThanX again Louden

Funny you mention that beast, because that is truly my only gripe with "set routines." Going in one day and knowing (according to the program) I have to hit xlbs for x reps that day but then missing those numbers by a whole lot due to who knows what. It truly is upsetting and does seem to (atleast temporarily) mess the program up. Due to constantly fluctuating diet and sleep patterns as a result of school, I have decided to take a much more "instinctive" approach to my lifting lately. I must say so far it is really rewarding and feels good. If I feel I have it in me one day, I go for it. If I feel really beat up and run down I take it easy. This has also instilled some much needed enthusiasm back into my lifting. If I want to hit up an exercise I havent done in 5yrs just for the sake of change and fun I'll do it. With a pre-established routine (like the ones I have done in the past) such an exercise alteration would not be advisable. I will most likely get back to a set routine eventually (I loved HST) but right now the change and spontaneity is really what I need to keep me in the gym and sane. Good luck with your training beast, and I sense you are getting a little pissed at the comments but I think it is safe to say you are a valued member here and people are just looking out for your best interest.

 

[RusPA81]

Beast, I hope you didnt take my comments as an insult. I was not in any way trying to preach or claim you didnt work hard. I am quite aware and very impressed with your work ethic. It's quite inspirational as a matter of a fact. I also wasnt claiming that you had wonderful genetics and thus didnt need to work as hard, as I was only trying to imply that I was a skinny bitch before I started, but it seems that me and you came from a similar starting point. I was only really kinda sharing a thought for you to consider since it helped me in a similar situation. Anyways brother, you know I have nothing but respect for you. Keep working hard. Its obvioulsy working!

 

[Mike_Rojas]

Hey bro, I've done some unconvential stuff myself. I was stuck at a bench max of 275 for 2 months. I got really frustrated, so I totally changed my routine. What I did was alternate regular benches with declines every other day. So Monday I would bench, then Wed I would decline, and so on. I only did one work set, going for a PR each time. I totally focused on bench, so other movements like deads and squats were only done once a week or so. I went from 275 to 305 in two months, then I stalled out. The routine stopped working, so now I'm back to training more conventionally.

What I'm trying to say is sometimes crazy works, and when it stops working it's time to change things around. As long as you're making PR's with what you're doing, then it's a good routine. Good luck, beast!

 

[WalkingBeast]

Hey everyone. I wanted to apoligize to everyone on here. All of you mean alot to me on here. Its no fucking excuse, but those 3 speed stacks have kept me up for an estimated 32 hours and I just completed my second workout in a gym that didnt pay the water bill,dehydrated as fuck, nauseous and a little freaked out to say the least. Already lost some weight from eating 3 protein bars only during this period. Still no appetite and wide awake haha. I got bad fucking nerves, so that shit doesnt help. Contemplating my next move now. I somehow was pretty fucking shredded today...strange shit. I said some hostile shit, and I apoligize. I take comments as a fucking personal attack most of the time. This is why I avoid contact with people for the most part. Again I apoligize...... -Beast

 

[ffknight84]

beast, i have a comment on your bench routine.

i would stop doing max effort on bench for a while. Seems like your weakness is in your lockouts. I would rotate close grips, 4-5 board presses and bench lockouts for about 6 weeks. Do some heavy BB rows. I garuntee that 405 would be yours by that time. I think your CNS is being destroyed. Just my opinion. Keep working hard, otherwise ill catch up to you, HA !

 

[Exodus]

i have never said your routine wasnt good. but there is always a good, a better, and a best when trying to achieve a specific goal.

for your goal..... a 405 bench in december....... i believe you may be training good, but not better, or the best way.

rep pr's dont equate to huge 1 rep max's..... its 2 different kind of strengths. no not everyone is the same, but there are some things that are true for everyone. our bodies all function on certain principals.

there was a post of a guy repping out 500lbs on the bench for like 12-15 reps with a video a while back. and the guy can only bench 600lbs for 1. you would think he could do more, but he trains for reps (like your doing) so his 1 rep max is not that impressive compared to his repping ability.

ronnie coleman can rep out 500lbs on the bench press for around 8-10 reps...... but i dont think he can even do 600.

and you said you've tried routine's in the past..... well i know for a fact you have never tried Metal Militia or Westside Barbell training. and those are 2 of the best programs for increasing 1 rep max strength.

so take everything with a grain of salt.

X

 

[WalkingBeast]

Funny you mention that beast, because that is truly my only gripe with "set routines." Going in one day and knowing (according to the program) I have to hit xlbs for x reps that day but then missing those numbers by a whole lot due to who knows what. It truly is upsetting and does seem to (atleast temporarily) mess the program up. Due to constantly fluctuating diet and sleep patterns as a result of school, I have decided to take a much more "instinctive" approach to my lifting lately. I must say so far it is really rewarding and feels good. If I feel I have it in me one day, I go for it. If I feel really beat up and run down I take it easy. This has also instilled some much needed enthusiasm back into my lifting. If I want to hit up an exercise I havent done in 5yrs just for the sake of change and fun I'll do it. With a pre-established routine (like the ones I have done in the past) such an exercise alteration would not be advisable. I will most likely get back to a set routine eventually (I loved HST) but right now the change and spontaneity is really what I need to keep me in the gym and sane. Good luck with your training beast, and I sense you are getting a little pissed at the comments but I think it is safe to say you are a valued member here and people are just looking out for your best interest.

I know what you mean bro. Instinctive training works best for me these days, backed by some plan of attack. I always know which bodyparts Im going to train haha, that parts planned, but even that changes sometimes and I may decide to throw an extra bodypart in on a certain day. Glad to see it works well for you also. Hows the progress on the bench been? I still got to hit that 405 next month! Yea I was a little pissed, but also had kind of an insane day as well. Mostly its just when people present thier opinions as fact, and only one person on here really did that. ThanX for the feedback Blk!

 

[WalkingBeast]

Beast, I hope you didnt take my comments as an insult. I was not in any way trying to preach or claim you didnt work hard. I am quite aware and very impressed with your work ethic. It's quite inspirational as a matter of a fact. I also wasnt claiming that you had wonderful genetics and thus didnt need to work as hard, as I was only trying to imply that I was a skinny bitch before I started, but it seems that me and you came from a similar starting point. I was only really kinda sharing a thought for you to consider since it helped me in a similar situation. Anyways brother, you know I have nothing but respect for you. Keep working hard. Its obvioulsy working!

Hey Rus! Im sorry my comments kind of went off in that direction. It was one of the posts before yours that pissed me off a little, I was in a negative mood. I have tons of respect for you though. And dont take your comments in a negative way. Its good to see someone on here who started similiar to myself. Your freaky strong now! haha I got to catch up.... ThanX Rus! Keep doing what your doing also, making incredible progress.

 

[WalkingBeast]

Hey bro, I've done some unconvential stuff myself. I was stuck at a bench max of 275 for 2 months. I got really frustrated, so I totally changed my routine. What I did was alternate regular benches with declines every other day. So Monday I would bench, then Wed I would decline, and so on. I only did one work set, going for a PR each time. I totally focused on bench, so other movements like deads and squats were only done once a week or so. I went from 275 to 305 in two months, then I stalled out. The routine stopped working, so now I'm back to training more conventionally.

What I'm trying to say is sometimes crazy works, and when it stops working it's time to change things around. As long as you're making PR's with what you're doing, then it's a good routine. Good luck, beast!

ThanX Mike! I agree with you. Im always willing to change when progress starts to slow or stop. Right now Im still feeling like I have alot more left. Whats your plan now for hitting 315? ThanX again Mike!

 

[WalkingBeast]

beast, i have a comment on your bench routine.

i would stop doing max effort on bench for a while. Seems like your weakness is in your lockouts. I would rotate close grips, 4-5 board presses and bench lockouts for about 6 weeks. Do some heavy BB rows. I garuntee that 405 would be yours by that time. I think your CNS is being destroyed. Just my opinion. Keep working hard, otherwise ill catch up to you, HA !

ThanX Knight! Are you suggesting eliminating regular bench for a while to train those variations? Wasnt sure. If I were to do that my strength would go to shit. I lose bench strength real quick if I dont hit chest atleast once a week. Is max effort One rep maxing and reps to failure, or just one of those? The heavy BB rows were nice, Ive switched it up however to work around my tendonitus. It may be gone now though, I can try them again and see how they feel. You may be right about the CNS. Thing is Im feeling real good. But maybe CNS damage can be underlying. Deadlifft maxing with all the other heavy lifting and hours spent in the gym can definately have that effect. I havent burnt out yet though,stll getting PR's on a weekly basis. Im sure it has alot to do with the NO2. Your already catching up! ThanX again knight

 

[WalkingBeast]

i have never said your routine wasnt good. but there is always a good, a better, and a best when trying to achieve a specific goal.

for your goal..... a 405 bench in december....... i believe you may be training good, but not better, or the best way.

rep pr's dont equate to huge 1 rep max's..... its 2 different kind of strengths. no not everyone is the same, but there are some things that are true for everyone. our bodies all function on certain principals.

there was a post of a guy repping out 500lbs on the bench for like 12-15 reps with a video a while back. and the guy can only bench 600lbs for 1. you would think he could do more, but he trains for reps (like your doing) so his 1 rep max is not that impressive compared to his repping ability.

ronnie coleman can rep out 500lbs on the bench press for around 8-10 reps...... but i dont think he can even do 600.

and you said you've tried routine's in the past..... well i know for a fact you have never tried Metal Militia or Westside Barbell training. and those are 2 of the best programs for increasing 1 rep max strength.

so take everything with a grain of salt.

X

ThanX Exodus. Yes I totally agree. I was repping 225x24 before I could hit 315 unassisted. I havent tried either method, not sure if they would work for me. Also dont have a clue how to apply the methods, or even understand alot of the exercises used. Ive tried bits and pieces, Like speed bench. But thats about it. Also keep in mind I still bench pretty flat backed. Not even using proper PL technique at all. Ive heard PL bench is mostly shoulder and tricep, so would these methods even apply to the way I bench? ThanX for the feedback!

 

[ffknight84]

ThanX Knight! Are you suggesting eliminating regular bench for a while to train those variations? Wasnt sure. If I were to do that my strength would go to shit. I lose bench strength real quick if I dont hit chest atleast once a week. Is max effort One rep maxing and reps to failure, or just one of those? The heavy BB rows were nice, Ive switched it up however to work around my tendonitus. It may be gone now though, I can try them again and see how they feel. You may be right about the CNS. Thing is Im feeling real good. But maybe CNS damage can be underlying. Deadlifft maxing with all the other heavy lifting and hours spent in the gym can definately have that effect. I havent burnt out yet though,stll getting PR's on a weekly basis. Im sure it has alot to do with the NO2. Your already catching up! ThanX again knight

not ocmpletely eliminating it. this has been my schedule for the past weeks

this past week- board presses
last week- bench
previous- lockouts
previous-close grip
previous- tested bench

i might do a real bench every 3-4 weeks if i need to just to see where my wweaknesses are. I discovered mine is about 3 inches off my chest so im doing some heavy bb rows, and 2-3 board presses.

 

[WalkingBeast]

not ocmpletely eliminating it. this has been my schedule for the past weeks

this past week- board presses
last week- bench
previous- lockouts
previous-close grip
previous- tested bench

i might do a real bench every 3-4 weeks if i need to just to see where my wweaknesses are. I discovered mine is about 3 inches off my chest so im doing some heavy bb rows, and 2-3 board presses.

Oh,ok. Thats what I meant. I would be fucked if I did that. Seems like a solid routine though. Obviously its worked for you. Appreciate you posting it. My chest loses strength at a rediculous rate. Aside from that Im not training purely for powerliting, kind of like 50/50. My goal for December is 405, buts its not to the point of me becoming a bench specialist to get there. Im still training everything very heavy. ThanX again brother!

 

[louden_swain]

Beast,

feel free to post your current routine.

 

[WalkingBeast]

Beast,

feel free to post your current routine.

ThanX Louden!! Which routine? My bodypart split, or chest routine? You can basically see my chest routine from thursdays workout. It does change continuously but gives you an idea. I dont have any set routines for any bodyparts, though I do have patterns I follow. For example: I deadlift before anything on back day. This is a recent change though. I dont even count sets anymore really. Alot of times Ill stick with certain exercises for atleast 3 sets before moving on to another exercise, but not always. For back training, most of my routine is deadlifts and deadlift variations. Heres my bodypart split: (changes a little bit from time to time)

Monday: Back and deadlifts (and/or variations)
Tuesday:Abs or off
Wednesday:Abs or off
Thursday: Chest and rack lockouts, abs if the gym isnt closed
Friday: Triceps and Biceps, abs (just strength work, 15 rep range)
Saturday: Abs or off
Sunday: Upper chest (incline bench) ,speed bench,delts,rear delts

Thats basically what Ive been doing. No seperate leg training as of now,since Ive been focused on the deads, and tearing my legs up for a week, takes away from a good deadlift session. Just giving it some time to see what happens. ThanX for the response Louden!!

 

[Exodus]

metal militia and wsb are very easy to understand.... and there is only some of the kindest people on here who will help you out.... tons and tons of people on the training and powerlifting boards use these methods, plus they have thier own websites, ( i have given them to you before) and videos you could buy.

a powerlifting bench presser, will always bench more than a bodybuilder style bench. if your goal is a 1 rep max of 405 then you should do whatever the hell you have to to get it. arch, wrist wraps, tuck your elbows, squeeze your lats.... whatever. thats what a powerlifter does.

if your a bodybuilder..... than you shouldnt give a crap what your 1 rep max is, or what muscles get used the most........ becuase bench press for a bodybuilder is for the chest. and a very poor exercise. so you should stick with the rep pr's

my advice.... find out what the hell in life your training for...... what are your goals.......... then train specific for those goals. you'll never go as far either way half assing it. i dont mean your intensity.... i mean this.

if i was a powerlifter, but i didnt arch. kept most o my reps above the 6 rep mark, didnt learn proper technique, and focused on making sure all of my chest/lat/tricep/and shoulder muscles grew evenly.... then i could kiss my goal of being # 1 bencher good bye. you may be strong, but you'll never be the best.

if i was a bodybuilder, but i did arch, only benched, tucked my elbows and constantly kept my reps under 4 reps then i can kiss the Olympia good bye. i would be big, but never as big as the other guys on stage.

you get my point.......... put all your efforts into being a bodybuilder, or a powerlifter..... but you'll never be as good as you could be if your efforts are divided.

X

 

[WalkingBeast]

metal militia and wsb are very easy to understand.... and there is only some of the kindest people on here who will help you out.... tons and tons of people on the training and powerlifting boards use these methods, plus they have thier own websites, ( i have given them to you before) and videos you could buy.

a powerlifting bench presser, will always bench more than a bodybuilder style bench. if your goal is a 1 rep max of 405 then you should do whatever the hell you have to to get it. arch, wrist wraps, tuck your elbows, squeeze your lats.... whatever. thats what a powerlifter does.

if your a bodybuilder..... than you shouldnt give a crap what your 1 rep max is, or what muscles get used the most........ becuase bench press for a bodybuilder is for the chest. and a very poor exercise. so you should stick with the rep pr's

my advice.... find out what the hell in life your training for...... what are your goals.......... then train specific for those goals. you'll never go as far either way half assing it. i dont mean your intensity.... i mean this.

if i was a powerlifter, but i didnt arch. kept most o my reps above the 6 rep mark, didnt learn proper technique, and focused on making sure all of my chest/lat/tricep/and shoulder muscles grew evenly.... then i could kiss my goal of being # 1 bencher good bye. you may be strong, but you'll never be the best.

if i was a bodybuilder, but i did arch, only benched, tucked my elbows and constantly kept my reps under 4 reps then i can kiss the Olympia good bye. i would be big, but never as big as the other guys on stage.

you get my point.......... put all your efforts into being a bodybuilder, or a powerlifter..... but you'll never be as good as you could be if your efforts are divided.

X

Great points Exodus. I still cannot classify myself as one or the other fully. This may change eventually. Since I only compete with myself at this point, the "three main lifts" dont mean much to me as a whole. I dont even squat. Just doing the things Im looking to excel in. Maybe this thing is more like a BB and PL combination. A world title is not my goal. If theres money in it, then fuck it maybe. To be judged by others is not something that appeals to me. I do things the way I want to do them, I do not try to live up to anyone elses standards. I would like to learn the arch eventually, but still not sure it would work for me. Last I tried the arch it felt real awkward, and tucking in the elbows , dont even know how to apply that...Maybe Ill try the elbow wraps. As for these other methods, they sound worthwhile.Cant hurt to try one day. Right now my progress is good and dont want to fuck with that too much. Maybe I will one day. ThanX again!

 

[louden_swain]

Exodus. . I understand you are trying to help, but I disagree with some of your comments.

Its seems to me that you are saying either choose to bodybuild or powerlift. I have asked this time and time again. . why do people it is totally necessary to choose one area?

Why not train for both? Thats how my routine is set up. . I can train for mass, strength, and all around athleticism.

I think this is what the beast is after. . strength and size.

Just because you are a bodybuilder doesn't mean you forget about 1 RM or training for strength. . and if you are a powerlifter you don't have to forget about adding muscle.

 

[WalkingBeast]

Exodus. . I understand you are trying to help, but I disagree with some of your comments.

Its seems to me that you are saying either choose to bodybuild or powerlift. I have asked this time and time again. . why do people it is totally necessary to choose one area?

Why not train for both? Thats how my routine is set up. . I can train for mass, strength, and all around athleticism.

I think this is what the beast is after. . strength and size.

Just because you are a bodybuilder doesn't mean you forget about 1 RM or training for strength. . and if you are a powerlifter you don't have to forget about adding muscle.

Agreed....

 

[Exodus]

Exodus. . I understand you are trying to help, but I disagree with some of your comments.

Its seems to me that you are saying either choose to bodybuild or powerlift. I have asked this time and time again. . why do people it is totally necessary to choose one area?

Why not train for both? Thats how my routine is set up. . I can train for mass, strength, and all around athleticism.

I think this is what the beast is after. . strength and size.

Just because you are a bodybuilder doesn't mean you forget about 1 RM or training for strength. . and if you are a powerlifter you don't have to forget about adding muscle.

good points...... but man i cant believe that your telling me that........lol. I dont know too many people that have competed in as many different arena's as i have. I have competed in the N.P.C(national physique committe) for 2 years as a bodybuilder. I have been a member of N.A.S.S. (North Amercian Strongman Society) and am gearing up for my first powerlifting meet in February. im living proof that you can train for different areas.

i plan on competting in bodybuilding again..... i know it sounds odd. but its like this. i got tired of lifting little weights to get ready for a contest. so i decided to powerlift/strongman for 5 years minimum to put on some size, before i ever think about stepping on stage again.

but its like this. when i was training for the Music City Strongman or the Bluegrass this year........ i didnt do a single chest fly, leg ext, leg curl, or concentration curl............. why???

becuase they wouldnt help me with my immediate goal - to be strong and athletic for the 2 strongman contest. when i was gearing up for my 2 bodybuilding contest, i didnt arch on my bench, i did plenty of the exercises above, and did lots of time walking on the tread mill. i kept all my reps above the 8 rep mark, and focused on isolating instead of compound movements. why???

becuase they wouldnt help me with my emmediate goal - to look big and cut on stage.

now im gearing up for my first powerlifting comp, im focusing less and less on ohp, my event day, or the bodybuilder exerices...why???

becuase they wont help me with my immediate goal, to lift as much as possible in the bench/ squat/ and deadlift.

in other words...... i train for all sorts of reason, strongman, bodybuilder, or powerlifting. but when im "in season" for each type of event, i lift to help me with those events i will be doing, and those only. if it doenst help me achieve my goal, its useless at the time.

like after my powerlifting comp in feb, i will start back with heavier event training for Music city and Bluegrass 2004. and work more on ohp's as well.

in 5 years when i go back to bodybuilding, i will start doing fly's, concentration curls, leg ext and leg curls again.

and beast........ you dont have to compete at a certified contest to be a powelifter, strongman, bodybuilder, oly lifter. but in my opinion to reap the best results, you need to focus on one area at a time.

X

 

[Zander1983]

Excellent posts throughout this thread, X. I'm sure you sum up plenty of others thoughts perfectly, mine included.

While you can't fault WalkingBeast for his intensity, passion and desire, you make very good points.

 

[louden_swain]

Exodus. . its all good. . I wasn't trying to hound you my man.

You cleared things up just fine.

Keep training hard!!