The Beast's Training Journal!

[WalkingBeast]

gotta be partial reps.......otherwise, that's a world record....lol......DEEP bro, just dont roll the hips...........

My depth was better when I hit 52 reps. I was bringing it down to the forehead, but with the forehead sticking out at that time. It seems my stomache or flexibility gets in the way somewhat and the weight just stops at a certain depth. Cant lower it anymore. My whole legs are sore though. So I feel it. ThanX again!

 

[WalkingBeast]

Lookin good as always man, keep it up.

Cheers,
Scotsman

ThanX brother!! Your a fucking beast yourself!

 

[WalkingBeast]

4-15-04 Thursday

I did an easy 5X5 with 275 plus some extra volume. Also attempted 335 for a one rep max on my 9th set just to feel it out. I got it up about half way. Its good to be making slow and steady progress though, on my way back to full recovery. I started speed bench again also. Acceleration felt good. And Im back on "No2" again which should help me recover faster. Heres what I did:

Chest:

Flat Bench:

135x20
225x12

5X5 Routine:

275x5
275x5
275x5
275x5
275x5.5

315x1.5
335 (fail)
275x5
225x12

Speed Bench:

160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3 (3 reps in 3 seconds was the goal, acceleration felt good)

Cable Flies:

80 (per side) x15
100x15
110x12
120x12
130x7

Push-Ups:

43
35

Lower Back:

Hyper Extentions:

15
45x15
90x15 (2 45's at arm's length)

Abs:

Kneeling Rope Crunches:

190x20
190x15
190x20
190x18

 

[bigdho]

Nice work bro. Ive never tryed going speed bench, looks like fun.....Ill throw it in next time.

 

[JKurz1]

out of ignorance, what does the speed bench do for you? Endurance? Strength? Size?

 

[WalkingBeast]

Nice work bro. Ive never tryed going speed bench, looks like fun.....Ill throw it in next time.

ThanX brother!! Yea speed bench is the easiest part of the routine, but its the only time during the routine that I broke a sweat.Not because its exhausting but because of the minimal rest. I take 30 seconds rest between sets. I think youll like it. It seemed to really help my acceleration when I was at my peak, before the injury. Gets you used to that groove too, and seems to hit the fast twitch fibers. I started using 160lbs off of a reccomendation from brute, who used to post here. I think its typically done with 45-50% of max though. Let me know how it works out for you!

 

[WalkingBeast]

out of ignorance, what does the speed bench do for you? Endurance? Strength? Size?

Niether of the three really. haha Its mostly to build acceleration and explosion on the bench. I first learned about it on elite, from the west side training principles. It sounded interesting. I thought it was complete bullshit, but I like it. I cant be sure if it really works, but its easy enough to throw in at the end of a chest routine. Also, I was using it when I hit my peak in strength, and it may have contributed. I basically bring the bar down as quickly as possible and then try to throw it through the ceiling for 3 reps. 160 is so light my upper body practically flies off the bench with each rep. Ill probabally increase it eventually. In a way I see it as practicing the groove, and finding the best angle to press from. Also I think it really does help with the explosion. I was blasting out 275 for 15 like it was a joke, but also, I was already getting 12 reps before I started the speed bench. I definately plan to keep it in the routine however. ThanX for the feedback brother!!

 

[guldukat]

4-15-04 Thursday
*snip*
Flat Bench:

135x20
225x12

5X5 Routine:

275x5
275x5
275x5
275x5
275x5.5

315x1.5
335 (fail)
275x5
225x12
*snip*

Fucking psycho. I love it!

I bet you'll get the 335 next week. Just don't do extra reps or half-reps on the 5x5 beforehand LOL.

 

[WalkingBeast]

Fucking psycho. I love it!

I bet you'll get the 335 next week. Just don't do extra reps or half-reps on the 5x5 beforehand LOL.

ThanX for the support brother!! Ill probabally be doing the 5X5 for a few more weeks until I hit a sticking point. The one rep sets are just to send the signal and test myself. Id be glad to hit 315 for 5X5, then I should be a little stronger then before. ThanX again!!

 

[WalkingBeast]

4-16-04 Friday Triceps and Biceps

Good tricep day, not the best for biceps.

Triceps:

Skull Crushers on Incline Bench:

70x15
120x14
140x7
130x8 +2 forced reps
150x10 with some assistance

Seated Tricep Extention (Also with EZ curl bar, sitting straight up, not inclined):

120x7 with some assistance

Rope Pushdowns:

110x15
120x12
130x10 with some forced reps
130x15 with some forced reps

Close Grip Variation on Chest Press Machine (Bar is wedged between handles and hands are positioned close together as on close grip bench):

130x12
150x7

One-Arm Pushdown:

40x (lost count)
40x15

Biceps:

One-Arm Cable Curl:

60x15
70x15

Standing Barbell Curl:

135x15
155x8
185x3
135x10

Alternating Dumbell Curls:

60'sx6

Preacher Curls with EZ curl bar:

140x6
160x2

Double Biceps Style Cable Curl:

70 (per side) x15