The Beast's Training Journal!

[WalkingBeast]

9-19-04 Sunday Chest,Speed Bench,Triceps, Lower Back, Rear Delts and Abs


I avoided using dumbells today on chest as planned. My back was extremely sore. As if it was pulled out, but its likely due to the muscles adapting to the intensity again after the 9 day lay off from the hurricane. Even the tendons in my scapula area felt to be twitching and sore. So I stuck to machines for chest today. Heres the routine:

Chest:

Hammer Strength Incline Press (plate loaded): (felt awkward)

90x15
180x15
270x11
320x5.5

Cybex Fly Machine (pin loaded): (another awkward machine)

110x15
130x8
130x8
120x12

Another Fly Machine (rear delt/chest fly combo, pin loaded):

150x15
195x15
225x15
255x15 (Even with this weight I was slamming the handles together enough to jolt the machine. The fly range of motion is very strong for me)
300x8

Speed Bench:

160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3

Cable Flies:

70 (per side)x15
100x10
100x11

Triceps:

Rope Pressdown:

70x15
90x15
110x15
120x15
130x15
140x15
150x15
170x15

Straight Bar Pressdown:

100x15
120x15
140x15
160x15
170x12
190x7

One Arm Pressdown:

60x10
50x12
40x15

Lower Back:

Hyper Extentions: (Done inbetween one arm pressdowns and straight bar pressdowns)

15
15
15

Rear Delts:

Reverse Fly Machine:

150x15
195x15
225x15
255x11

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

 

[cwick0]

ThanX alot brother!! Yea, its not likely Ill get access to DB's over 150lbs anyway. Doesnt present much of a challenge for a one rep max! I could probabally hit a few reps now, though I dont have much idea since I never do them. Id much rather work my way up on the barbells where I can access much more weight. Would be nice to bench 500-600 some day also. I might just add them in, but not as a replacement for my main benching day. This is thursday, the only day I train with my spotter/training partner. I didnt do dumbells today because my back was insanely sore. It felt like it was all pulled out, but its just extreme soreness from my back workout. I havent trained back heavy since that hurricane, so my muscle is readjusting to the intensity. Just as my chest got sore from benching 315x5! Its enough to infuriate me and my eating has been solid the last week, since Im pissed to get back! I like the combinations you listed. ThanX again brother!!

The proof is in the pudding. It's taken years of training for me to get things where they are today. Everything i do feels that i am getting closer and closer to finding my perfect workout. The only other thing we need to get you on is some of my sets/rep schemes, then your chest should get even stronger and hopefully bigger. Im not sure how much higher i want to go on bench since going past 400 is a lot of stress on our bodies.

 

[cwick0]

Beast,
I hit chest yesterday, but my mind wasnt in it at all. My boss/advisor dropped a bombshell on me and my other GSR (graduate student researcher) saying he wasnt going to fund us next semester. Needless to say i was pissed, but i am more than ready to move on. I should be finished with my thesis by December and receive my MPH (masters in public health (epidemiology)). Then i emailed my old mentor from Purdue. Thank god i did. He responded within an hour and asked what part of the government (local, state, or federal) i want to work for and where. I couldnt have gotten any luckier.

chest workout (9/21/2004)
flat barbell
135x20
225x15
275x10
315x10
365x10
405x6

incline dbs
100x10
110x10
120x9

Exactly the same as last week.
take care,
wick

 

[crew9]

Out of curiousity Beast why are your weights so low for the speed bench, are those with bands or not. If not I'd suggest upping the weight to at least 50% of max.

 

[cwick0]

speed bench is solely for speed and should be kept at a light weight. Often people do speed bench with too much weight and get keep the speed up throughout their routine. At most, i wouldnt go past 185 even though 400 is getting close.

I can rep 405, but i tried going too heavy on speed bench in the past with 225 and my speed wasnt there.

 

[WalkingBeast]

Out of curiousity Beast why are your weights so low for the speed bench, are those with bands or not. If not I'd suggest upping the weight to at least 50% of max.

ThanX for the reply!! Well, I started with 160lbs as a suggestion from TheBrute who used to post here. Hes real strong on the bench so I figured Id give his suggestion a try. I could probabally add some more weight. 185 would probabally work. Maybe Ill try increasing it a little soon. I usually do speed bench after a good deal of chest work, so Im not at 100%. Also I try to get 3 reps in 3 seconds. I havent tried bands yet. My training partner uses 225 or 240 and his speed is alot slower then 3 seconds. Its good you mentioned it though, I was thinking about increasing it. I think I will next time. I havent tried bands yet. 50% of my max would put me at 190. Though I dont know what my max is at the moment cuz my strength took a nice hit from that hurricane. So Im just getting back now. I think my max was above 380 for sure, but I never gave it a true test. I hit 380 after 3 sets to failure that day, including 275x17 and 315x9.5,325x5 then 380. Something like that. ThanX again for the feedback!!

 

[WalkingBeast]

speed bench is solely for speed and should be kept at a light weight. Often people do speed bench with too much weight and get keep the speed up throughout their routine. At most, i wouldnt go past 185 even though 400 is getting close.

I can rep 405, but i tried going too heavy on speed bench in the past with 225 and my speed wasnt there.

My training partner does the same thing. He uses 225-240 which he moves fast but not fast enough. I use 3 reps in 3 seconds as the guidline, even though I dont time it. It may still be effective, but Im just trying it as suggested to see if it has any value. So far it seems to have made a difference. Its also good practice to keep that groove, so I dont forget how to bench a week later. haha Seems my mind muscle connection needs a constant reminding. Keep KILLING that shit brother!!

 

[crew9]

speed bench is solely for speed and should be kept at a light weight. Often people do speed bench with too much weight and get keep the speed up throughout their routine. At most, i wouldnt go past 185 even though 400 is getting close.

I can rep 405, but i tried going too heavy on speed bench in the past with 225 and my speed wasnt there.

yes the weight is supposed to be light, but light as in the 50-60% of max range, depending on band useage and what not.

 

[WalkingBeast]

The proof is in the pudding. It's taken years of training for me to get things where they are today. Everything i do feels that i am getting closer and closer to finding my perfect workout. The only other thing we need to get you on is some of my sets/rep schemes, then your chest should get even stronger and hopefully bigger. Im not sure how much higher i want to go on bench since going past 400 is a lot of stress on our bodies.

I know what you mean. It takes alot of trial and error over years of training. What are your sets and rep schemes like? I know you often do 3 sets of 10. Sounds interesting. Seems hard to progress 5lbs a week that way, but I havent tried it. I guess Ill keep increasing until I cant anymore. Anything over 400 is going to be alot of stress on all the joints and tendons though, no doubt. Repping 405 is great strength, but its hard to find satisfaction in weight lifting. haha I say Ill be pretty content to get there, but then Ill be focused on another set of short term goals. Keep KILLING that shit brother!!

 

[WalkingBeast]

Beast,
I hit chest yesterday, but my mind wasnt in it at all. My boss/advisor dropped a bombshell on me and my other GSR (graduate student researcher) saying he wasnt going to fund us next semester. Needless to say i was pissed, but i am more than ready to move on. I should be finished with my thesis by December and receive my MPH (masters in public health (epidemiology)). Then i emailed my old mentor from Purdue. Thank god i did. He responded within an hour and asked what part of the government (local, state, or federal) i want to work for and where. I couldnt have gotten any luckier.

chest workout (9/21/2004)
flat barbell
135x20
225x15
275x10
315x10
365x10
405x6

incline dbs
100x10
110x10
120x9

Exactly the same as last week.
take care,
wick

Im glad things worked out brother! Looks FUCKING strong to me!! TRAIN OR FUCKIN DIE!!!!!