The Beast's Training Journal!

[WalkingBeast]

nice work bro..that does seem alittle odd for rear delts,maybe once u get that mind muscle thing it may feel better!!! had a rather strange occurance doing seated d-bell presses as well today..must be the holiday..good stuff!!

ThanX brother!! I think Ill stick with whats worked for me in the past. I used to have atleast some rear delt development. Reverse machine flies and reverse cable flies always worked decent for me. What happened during the seated press? I get twinges and pull shit pretty easily on that movement sometimes. Usually in the neck area. ThanX again for the encouragement!!

 

[WalkingBeast]

6-1-04 Tuesday Back,Deadlifts and Traps


I felt decent today aside from some pain in my spine. So I didnt go crazy with the max attempts and instead cut the weight down and deadlifted off the floor for rep PR's. I hit 405x10 and 455x3, both small PR's. I dont dead from the floor much these days, so considering all the strength Ive gained Im sure I could hit 405 for 12-15 , especially if I was fresh. Atleast 12, my straps gave on the 405 set. Also these sets were done deep into my routine, not fresh at all. Before that I set some T-bar row PR's using the barbell. I went up to 6 45lb plates for 15 reps, then loaded 7 45's on the bar and ended up putting it down, since I felt some pain in the spine and still had ALOT of deadlifting to do! As you can see, Ive been putting upper back work before deads lately, only because I want to bring that area up more. Im sure it takes away from the deads somewhat, but I did manage to hit a few PR's on my rack deads even with the upper back sets. T-bar rows with the barbell definately hit my lower back too though, since Im lifting them off the floor, with the barbell jammed in a hole in the wall. A decent day overall. Heres the routine:

Wide Grip Chin-ups:

25

T-Bar Rows (With barbell):

90x15 (2 45lb plates)
135x15
180x15
225x11
250x10 (Probabally a PR also)
270x15 (Large PR, havent been doing these long however.6 45lb plates, decided to use the straps for this set)
315 (7 45lb plates, felt some pain in spine, still had to deadlift so I put it down....fail)

Partial Deadlifts: (Lowest setting on power rack)

135x12-15
225x10
315x1
405x1
505x1
545x1 (biggest jump ever made, the heavy weights werent in me today)
570 (fail)
570 (fail)

Partial Beast Lift: (a deadlift with the bar behind the legs, Lowest setting on rack)

570x1 (Decided to minimize strain on the spine and do some light floor deads)

Deadlifts From The Floor:

315x5 (warm-up)
405x10 (2 rep PR)
455x3 (PR since this is usually a one rep warm-up for the 500+ lifts and not one I test for reps)
405x1 (To rerack weight)

Barbell Shrugs:

405x15
495x10
545x10 (had a problem with the bar smacking the rack, since I didnt walk out, but my traps or sore as fuck, I may have to skip bench day...Keep in mind Im writing this a day after I did it. Also my traps were a little sore from training them a few days prior)

Dumbell Deadlift/Shrugs:

150'sx 2 deadlifts and 15 shrugs
150x 2 deadlifts and 15 shrugs (something I made up, the problem was that the dumbells are the rubber type and they are wide as fuck making the movement very awkward to say the least, so basically I just stuck with the shrugs, basically Id do one deadlift from the floor with the dumbells and then 2 shrugs, this would work well with NORMAL dumbells)

Dumbell Rows:

150'sx8
150x8

Low Cable Rows:

165x15
195x15
210x15

 

[zxe003]

Crazy volume brotha! How lond did this workout take for you...8 maybe 9 hours! LOL. Impressive as always though bro. Hey quick question...I'm sure you've probably explained it many times before...but how effective are your Beast lifts? Do you feel a different pull or focus when you do these? What's the benefit? I'd like to give them a try.

 

[Lord_Suston]

Beast, you are f*cking insane, but it works for you,lol. You haven't got me beat on DL for reps yet

 

[WalkingBeast]

Crazy volume brotha! How lond did this workout take for you...8 maybe 9 hours! LOL. Impressive as always though bro. Hey quick question...I'm sure you've probably explained it many times before...but how effective are your Beast lifts? Do you feel a different pull or focus when you do these? What's the benefit? I'd like to give them a try.

ThanX brother!! No, maybe 4.5-6 hours guessing, since I cant quite remember ( was a few days ago). I havent hit 8 hours in a long time!! its really not necessary, but sometimes I take my time. I believe this routine was shorter because I didnt do any beast lifts, and those take a while. with the rest between sets. My back days, especially, are like a major vent for me, much more then just a workout. ThanX for the encouragement as well!!

As for the effectiveness of the beast lifts, its very hard to say. I feel like I get all the same benefits of the deadlift but without the knees in the way. So the pull seems like more of a straight pull with no interference. It makes me wonder if my sumo deadlift would be strong, after I adjusted to the awkwardness of the stance. What I like about the beast lift is that I can load much more weight onto the bar and it seems to overload my muscle well. It also seems to help my conventional deadlift since Im getting used to much heavier weights. At the same time though, its difficult to know how safe the movement is. I just started doing it because it was a strong movement for me, and now its my strongest freeweight movement. It feels pretty natural for me, but at the same time it can feel unstable and a little freaky. It bends my back in a strange way, it seems. You might want to give them a try. It may hit the hamstrings more also. When I do any type of deadlift its always my lowerback that gets hit the most and little legs. I dont squat the weight up like a hack squat. I let my arms hang and just pull up with my lower back. Id still have to see footage of the lift to see what my form is like, I basically zone out when Im in the middle of the lifts. I went into deadlifting with the mentality of just getting the weight off the floor to full extention, no other rules mattered, also I taught myself the movement. Im always looking for techniques and angles that give me the best leverage though. I try to avoid injury as well and keep the technique safe, but who is to say whats really safe when you lift 730lbs? I believe body structure differs greatly and no one really has these answers for sure. Hope that helps!!

 

[WalkingBeast]

Beast, you are f*cking insane, but it works for you,lol. You haven't got me beat on DL for reps yet

ThanX brother!! It better fucking work, because I am going insane!! Im so fucking pissed about this injury, and enraged to get back! I see myself as rediculously small and flat at the moment, so this will drive me to improve! The tape doesnt mean anything to me if I dont feel it and see it. Makes me wonder if Im delusional somewhat, but Im sure what Im seeing is real. Even at my peak I felt somewhat small, but I was also somewhat satisfied and was feeling pretty strong. Now I just feel like shit. Very little pumps lately too. Ill give myself until march to exceed where I was. Whats your deadlift for reps at? I know you do some sick shit!! Itll give me something to aim for!! Keep it up brother!!

 

[WalkingBeast]

6-3-04 Thursday Chest, Upper Chest, and Abs

A very shitty workout. My traps were torn to shit, and I wouldve taken the day off, but I figured Id push through it. I was extremely weak, but I managed to hit 225 for 19.5 reps on the incline bench. This was after a good deal of sets. Close to a PR, but not a PR as originally though. Im much more interested in PR's with 275+ however. 225 is always light once I get into a rhythm, but the real test always comes with 315 and up it seems. I did 2 sets of the 5x5 routine on flat bench, but after coming just short of 5 reps on the first 2 sets, I knew I wouldnt get it today so I just went by feel after that. Training without the ephedrine doesnt help either, but I will find a way to get it again. Maybe over the internet, it makes a HUGE difference in my lifting. I usually dont do incline and flat bench on the same day anymore, but I figured Id get it in to give my chest some extra recovery. Also next week I plan to take tuesday and wednesday off to be strong on the 5X5. Heres the routine:

(192 pounds of rotting meat)

Bench Press:

135x20
225x13
275x3 (warm-ups)
310x4.75 (attempted 5x5 just missed lockout)
310x4.75 (same)
315x3
310x2
275x7

Incline Bench:

135x15
225x19.5
275x6
315x1
335 (fail, an offense punishable by death)
225x9

Machine Flies (pin loaded):

150x15
180x15
195x15
210x15
225x15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

If I wasnt already dead, I wouldve killed myself. TRAIN OR FUCKIN DIE!!!!!

 

[WalkingBeast]

6-4-04 Friday Biceps,Lower Back and Abs

Decided to hit triceps on sunday with shoulders and speed bench. I wanted to see if I could force a pump in my arms, but they still felt tiny and flat. Even after the 22 sets I did for biceps today. (Most of those sets to complete failure) I did hit a PR though. I did 85 reps on my preacher curl dropset, with no rest between sets. It felt good to numb out my arms again. I did another dropset afterwords but lost count on the sets so not sure how accurate I wrote it down. I still managed 75 reps or more on that set also. What I do is stack 5 10's on each side of the EZ curl bar, go to failure on each set, then drop a 10 on each side, and keep going with no rest at all until one 10 is left on each side. Id like to start with 7 or 8 10's on each side, possible more, but the bar only holds 5 a side. I did hammer curls again today also, since I want to bring up the brachialis for added size and strength. I hear its good for benching. Heres the routine:

Biceps:

Alternating Dumbell Curls:

40'sx15
55x10
55x8

Preacher Curl Dropsets:

Dropset 1:

120x17
100x16
80x16
60x16
40x20
(85 rep total,No rest, its getting way too easy, but still get a nice burn)

Dropset 2: (Unsure of the exact numbers, may have gotten them mixed with the wrong weight, still 75 reps or more, no rest)

120x17
100x9
80x14
60x15
40x20
(Still very light)

Double Bicep Style Cable Curls:

60 (per side)x15
70x15
80x15

Machine Preacher Curls (pin loaded):

120x15

Alternating Dumbell Hammer Curls:

45x12
45x10
35x12
30x12

Standing Straight Bar Curl:

75x16

Lower Back:

Hyper Extentions:

15
15
15
15

Abs:

Kneeling Rope Crunches:

190x15
225x12
225x10
190x15

Forgot to max on Barbell Curls Brute! Ill meet that challenge next week!

 

[Lord_Suston]

I got 400x14 reps and time ran out when I was pulling number 15#, but I got a honda civic for 20reps,lol

 

[WalkingBeast]

I got 400x14 reps and time ran out when I was pulling number 15#, but I got a honda civic for 20reps,lol

Damn brother!! Thats some fucking power!! I may start working on that 405 for reps now!! TRAIN OR FUCKIN DIE!!!