The Beast's Training Journal!

[WalkingBeast]

3-21-04 Sunday Chest

I decided to try the 5X5 routine for flat bench as a part of the routine. I have nothing to lose now, coming back from this injury, and I like the way the program progresses. I must say, it feels good not leaving chest day suicidal (as I did a few days ago) and actually feeling like Im accomplishing something. I think this could help me regain my strength and depending on how far I can take it, maybe Ill even emerge stronger. Im a long way from that now though. The volume is too low for me so Ive added the necessary extra sets. I completed the 5X5 with 250 today on flat bench and will increase it by 5lbs each week. Im still real weak on chest, and have some pain in my spine. Patience!!!

Chest:

Flat Bench:

135x20
225x12

5x5 routine:

250x5
250x5
250x5
250x5
250x5

Then 275x2 to finish. No where near where I was 3 months ago.

Cable Flies:

70 (per side)x15
80x16
90x15
90x15

 

[WalkingBeast]

3-22-04 Monday Back,Lower back, and Abs

Concentrating more on rows now to bring up my upper back. Also giving my injury a rest from deadlifts for now. I have the tendancy to lose count on sets of back for some reason. So some sets are missing the reps.

Back:

Chin-Ups: (wide grip)

20
14
Over 8 (lost count)

Hammer Strength Machine Row:

225x (many, lost count)
315x15
405x (lost count)
455x8

Dumbell Rows:

125'sx15
125x15
150x12

Seated Cable Row:

165x15

Chin-ups:

10
maybe 8 (lost count)
10

(14 set total for back)

Lower back:

Hyper Extentions:

BWx15
15
15

Abs:

Kneeling Rope Crunches:

190x20
190x25
190x15
225x12 (stack plus a 35lb plate pinned on)

 

[sweed]

Nice work! Ya, I have been starting with pulldowns lately to help with the lats... I didn;t do deads last week, I might do them tonight, but i prob wont go as heavy as I would like to.
Awesome work to see that your bench has been doin nice. I was doin incline bench with very minimal rest last night, and its so much different then when you get like 1 min 30 sec - 2 minutes rest. Def kicked my ass
Keep it up, and lookin forward to seeiing more!

 

[Scotsman]

Great work. You probably lose count since all the blood had drained from your head to you back

Cheers,
Scotsman

 

[WalkingBeast]

Nice work! Ya, I have been starting with pulldowns lately to help with the lats... I didn;t do deads last week, I might do them tonight, but i prob wont go as heavy as I would like to.
Awesome work to see that your bench has been doin nice. I was doin incline bench with very minimal rest last night, and its so much different then when you get like 1 min 30 sec - 2 minutes rest. Def kicked my ass
Keep it up, and lookin forward to seeiing more!

ThanX for the encouragement brother!! Glad to see your still training hard!! If I can work my way up to 315 for a 5x5 then I think that means Im stronger then before the injury. Since my best with 315 was 7 reps. Not sure how it translates though. I was getting 275 for 15 reps, but it feels good to be making some progress atleast now. Know what you mean. Less rest time wears you out quick. I still take a few minutes. ThanX again brother!!

 

[WalkingBeast]

Great work. You probably lose count since all the blood had drained from your head to you back

Cheers,
Scotsman

ThanX brother!! I think thats what it is! Hope to catch up to you one day on back!! Train Or Fuckin Die!!

 

[WalkingBeast]

3-23-04 Tuesday Upper chest, Shoulders,Lower back and Abs

Today turned out to be a decent day on the incline bench. Considering I only got 275 for 2 reps the last time I did it, getting 4 reps with 275 and one lightly assisted rep (practically 5) wasnt too bad, especially considering it was done after a light 5x5 routine and 2 prior sets. I also put up 300 for one unassisted rep and a second lightly assisted. Then got 315 for a 3/4's rep. So strength seems to be coming back slowly. Im incorporating a little 5x5 in my flat bench and incline bench routines. So Im training chest twice a week again. Inclines will be done with shoulders and flat bench on its own day. It was nice to break 300 again, its the first time in 3 months Ive done 300 on any freewieght press. I didnt think much of 315 before, but it feels good to stack 3 plates on the bar again and practically get it. Now I just have to get 275 for 11 and 315 for 6 on incline to be back to my former strength on inclines.Not too bad considering Im lucky to be at 50% of my strength (3 months ago) rep wise. ThanX for the encouragement everyone!!

Upper Chest:

Incline Bench: (all sets lower then 275 done without spotter present)

135x20 (not nearly as light as before)
225x9 (actually feels pretty heavy! haha Maybe some of it is mental)

5X5 routine:

235x5
235x5
235x5
235x5
235x5

Then 275x4 +1 lightly assisted rep

300x1 +1 lightly assisted rep

315x 3/4's of a rep

Shoulders:

Dumbell Presses:

70'sx5 (was fairly fatigued so went on to something else)

Dumbell Laterals:

25'sx15
30x15
30x15
35x15
40x12

Machine Shoulder Press (Facing opposite direction so that there is no back support) (pin loaded):

120x12
140x12
150x8

Lower Back:

Hyper Extentions:

BWx15
45x12
90x12 (2 45lb plates hanging at arms length)

Abs:

Kneeling Rope Crunches:

190x20
190x20
190x15
190x15

 

[JKurz1]

SO, YOUR WORKOUTS are taking what? About an hour now? Congrats!

 

[WalkingBeast]

SO, YOUR WORKOUTS are taking what? About an hour now? Congrats!

Where and when did I say that?? Wasnt keeping track of time today, atleast a few hours. Like to take my time

 

[Scotsman]

Good to see you are back up to three plates on presses. Looks like you'll be back all the way in no time at all.

Cheers,
Scotsman