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The Beast's Training Journal!

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
 
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)
 
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!
 
Sweed said:
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!
Click to expand...

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!!
 
Scotsman said:
Great work. You probably lose count since all the blood had drained from your head to you back ;)

Cheers,
Scotsman
Click to expand...


:FRlol: :FRlol: :FRlol: :FRlol: ThanX brother!! I think thats what it is! Hope to catch up to you one day on back!! Train Or Fuckin Die!!
 
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
 
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
 
Scotsman said:
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
Click to expand...

ThanX for the encouragement brother!! It feels good to atleast be able to get 300. Hopefully Ill be repping 315 again soon and possible getting back on the road to 400+ on both benches. ThanX again brother!!
 
3-24-04 Wednesday Triceps,Biceps,Lower back and Abs

Triceps:

Rope Pulldowns:

70x15
90x15
110x15
130x15
140x15
150x15
160x15
170x15
190x12

V-Bar Pulldowns:

140x15
160x12
190x9

Biceps:

Alternating Dumbell Curls (standing):

40x20
45x15
65x5

Preacher Curls with EZ Curl Bar:

120x10
170x4

Standing Barbell Curls:

155x5

Double-Biceps Style Cable Curl:

60 (per side)x15
70x15
80x15

21's:

95x21 plus 1 full rep at the end.

Cable Curls with Straight Bar:

150x15
170x12

Lower Back:

Hyper Extentions:

BWx15
15
15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15
 
3-26-04 Friday Upper Legs and Calves

I decided to try leg presses again, but this time with a different approach. Im going to try lower reps. I used to do 800lbs for 50+ reps consistently as one of my sets and pyramid down and repeat with 600 etc. My legs grew to some extent, but mainly they just got real dense and basically got strong on the leg press specifically. I used to vomit consistently also. Since this routine never did nearly as much as I wouldve liked, putting in all that intensity, Ive decided to try them again but within the 20 rep range working up to 945lbs. Nothing crazy, but I felt it pretty good today. Im still avoiding squats since the back pain is in my upper spine, where a bar would rest for squats. Feels good to atleast go heavy again. I also havent trained my legs seperately since I began deadlifting consistently, since they got in the way of my deadlifting.I only recently started again, doing light leg work during the injury. Heres the routine:

Leg Extentions:

90x20
150x15
150x15

Leg Presses: (Weight is calculated as if it were on a barbell)

315x20 (6 plates on machine)
585x20
675x20
765x20 (16 plates)
855x23
945x18 (20 plates)

Leg Extentions:

165x15
195x15
225x15

Seated Calf Raises:

70x15
70x15
70x15
70x15 (All slow and controlled, calves are shit)

Still not training hamstrings seperately due to the injury, but they are getting some abuse from the leg presses.
 
3-27-04 Saturday Chest

I only had time to hit chest today before the gym closed. 90 minutes. I did my second week of 5x5 to try and gain my strength back at a steady pace. It was still easy.

Chest:

Bench Press: (No spotters present)

135x20 (warm-up)
135x12 (warm-up)
225x12 (warm-up)

5X5 Routine:

255x5
255x5
255x5
255x5
255x5

Then finished with 225x10

Machine Flies:

150x12
180x12
210x12
 
Lord_Suston said:
Nice on the 5x5, the weight will slowly creep up on you ina few weeks 315 5x5 will be yours in 10 weeks with ease
Click to expand...


ThanX brother!! That would be real nice! If I do hit 315 for 5X5 then Ill be stronger then before the injury. I was only get 315x7. Im sure Ill have to start getting spots soon. I havent been using any. ThanX for the encouragement brother!!
 
ONe question about your bicept day... you did 6 exercises and 12 sets... why not stick to 4 exercises at 3 sets per exercise?
Awesome to see that weight getting back up there!
Also when you do leg press... how far down do you go.... does your knees touch your chest? When i see my partner doin that it looks like his lower back comes up, so im guessin it bad for the back.. I go down (now) to where it would be parallel, as if i were standing up and just before my lower back comes off the pad.
That is some serious weight! and i love leg extensions because when im done with the excersise i almost fall down and my legs are soo "rubbery"

Keep it up and keep em coming!!
 
Sweed said:
ONe question about your bicept day... you did 6 exercises and 12 sets... why not stick to 4 exercises at 3 sets per exercise?
Awesome to see that weight getting back up there!
Also when you do leg press... how far down do you go.... does your knees touch your chest? When i see my partner doin that it looks like his lower back comes up, so im guessin it bad for the back.. I go down (now) to where it would be parallel, as if i were standing up and just before my lower back comes off the pad.
That is some serious weight! and i love leg extensions because when im done with the excersise i almost fall down and my legs are soo "rubbery"

Keep it up and keep em coming!!
Click to expand...

ThanX brother!! I used to do 3 sets for each exercise, routinely like you mentioned. For back Id do 5 exercises at 3 sets each , and for smaller body parts Id do 4 exercises at 3 sets each. Lately when I train my biceps I just go by feel. I always get atleast 12 sets though. I like to mix it up. Mainly for variety. I didnt feel any pain in my lower back when I did the leg presses. Most of my pain is in my upper back now. No, haha I dont think I could touch my knees to my chest without any weight. Im not real flexible. I usually touch my knees to my forehead however, but my head is sticking out a good deal. My range wasnt as good as before, when I trained legs steadily, but considering this is my first time in months doing any kind of leg press its decent. My reps werent as deep as usual on this day. But itll come back. Yea I like the leg extentions alot. I was doing whole routines on just the leg extention and calve raises after the injury. ThanX for the feedback!!
 
3-30-04 Tuesday Back,Deadlifts and Rear Delts

Didnt give 100 percent on my maxing today. Felt a little pop in my neck and wanted to be careful with the injury. Felt good for the most part. I went lighter on the partial deads for some reps instead. I also hit a PR with dumbell rows. 150's for 25 reps on my right side. I only had 4 hours, which is less then usual, but I had a good workout regardless.

(4 hours)

Back:

Partial Deadlifts: (Lowest setting on power rack)

135x15
225x10
315x3
405x2
500x1
530 (failed)
465x5
465x5
405x10

Chin-ups:

20 (one of my first sets)
8 (done as my last set of back work)

Dumbell Rows:

150x25 on right arm, and 150x23 on left

Barbell Row: (Slightly bent over only)

135x20
225x18
275x14
315x9
225x15

Lat Pull-Downs:

165x15
195x12
180x12

Rear Delts:

Reverse Flies on machine:

135x15
165x13
195x9
150x9
 
4-1-04 Thursday Triceps,Biceps and Abs

I was extremely sore from tuesdays back and deadlift workout. Maybe since I havent deadlifted in a while, or done barbell rows, or even dumbell rows for that many reps in a while. So I only ended up doing 6 sets of biceps. They were extremely sore before I even started my sets. Which was unusual. Hurts to straighten my arms now. So I only did a few sets. Triceps even felt awkward. Had to get the arms done though. Lower back was too sore from deadlifts to even do weightless hyper extentions. So I only did abs.

Triceps:

V-Bar Pulldowns:

80x15
110x15
130x15
140x15
150x15
160x15
170x12
180x12
190x10

Rope Pulldowns:

120x12
130x12
130x10

Abs:

Kneeling Rope Crunches:

190x20
190x20
190x20
190x15

Biceps:

Alternating Dumbell Curls:

35x16
60x8
65x5

Double-Bicep Style Cable Curls:

60 (per side)x15
70x15
70x15
 
4-2-04 Friday Legs and calves

Leg Extentions:

70x20
135x15
135x15

Leg Press:

2 45 plates (over 20 reps)
6 plates x 16
10 plates x 20
12 plates x 20
14 plates x 20
16 plates x 20 (around 800lbs)
18 plates x 25
20 plates x 20

Calve Raises:

70x15
70x15
70x15
 
4-4-04 Sunday Chest and Abs

I decided to jump 10lbs on the 5x5 routine I was using to build my strength back. I did 265 for 5 sets of 5 on flat bench and it was still quite easy. I did a total of 15 sets of barbell presses, including the 4 sets of inclines I did at the the end. Plus another 3 sets of flies and 2 sets of push-ups to failure for a total of 20 sets for chest. 5 sets is not near enough volume for me, so ive been adding to it.Also hit 315 for the first time in 3 months (injury). 335 was also well within range. If it wasnt for the fatigue Im sure I wouldve gotten it. Still want to stick it out with this routine and see if I can hit 315 5x5, or possibly more.I like the change.Body weight was the heaviest in a while as well.Feels good to progress atleast.

(191 lbs) (One "Extreme Ripped Force")

Chest:

Flat Bench:

135x20
225x12

5x5 routine:

265x5
265x5
265x5
265x5
265x5

Then 275x6
315x1 ( plus one lightly assisted rep)
335 (about half way up)
225x15

Incline Bench:

135x15
225x11
275x4
275x4

Cable Flies:

70 (per side) x15
90x15
100x15


Push-ups:

25
31

Hyper Extentions:

BWx15 (Didnt want to fatigue the lower back incase I do deads tommorrow)

Abs:

Kneeling Rope Crunches:

190x30
190x20
190x15
190x20
 
So you have iincorporated 5x5 with additional volume? I like that idea as welll.....one 5x5 exercise and 2 , 2x810 just doesnt feel like enough....................
 
JKurz1 said:
So you have iincorporated 5x5 with additional volume? I like that idea as welll.....one 5x5 exercise and 2 , 2x810 just doesnt feel like enough....................
Click to expand...


ThanX brother!! Yea that wouldnt even phase one of my muscle fibers by itself. haha I really like the progression of the routine alot however. Im still quite out of shape, compared to 3 months ago, and my muscle can still handle pretty high volume. If I had a spot I probabally wouldve done more barbell presses on the incline. I can go to failure every set with heavy, moderate or light weights and Ill still need atleast 11-12 sets to start to get fatigued. Ive even gone beyond failure with forced reps and negatives and that still didnt change much.
 
4-6-04 Tuesday Back and Deadlifts

This was my strongest deadlift day since my injury. Its the first time Ive used over 700 pounds (partial beast lift)since then and hit 535 on the partial dead as well. 565 was my best, but I felt I couldve easily got 550. Heres the routine:

(27 sets, Over 6 hours) (One "Extreme Ripped Force") (189lbs before meals)

Partial Deadlifts: (Done on lowest setting in power rack, upper shin level)

135x15
225x10
315x3
405x1
500x1
520x1
535x1
550 (fail)
550 (fail)

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

540x4
585x1
635x2
675x1
700x1
730 (failed)

Partial Deadlifts: (Lowest setting)

405x10

Dumbell Rows:

150'sx17
150x15
150x12

Lat Pulldowns:

180x12
195x10

Plus 6 sets of chin-ups done through out the routine:

BWx15
12
15 (close grip, parralel bars)
12
12 (close grip, parralel bars)
 
hey bro...what would you do if you didn't have a power rack with settings....the only rack in the wack ass gym I'm at now is a squat rack with the one setting about waist high..........not the smith?
 
JKurz1 said:
hey bro...what would you do if you didn't have a power rack with settings....the only rack in the wack ass gym I'm at now is a squat rack with the one setting about waist high..........not the smith?
Click to expand...

Hey brother!! I know what you mean about the squat racks. I have the same ones at my gym. I would never use the smith for any type of deadlift, since it forces the bar into a predestined plane of movement. Ive used it for shrugs, but Id go with the barbell any day over that. Without a power rack, you could go through the trouble of stacking some type of mats on each side. But thats probabally too much hassle. I used to use the squat rack for deadlifts, my own little strange technique. Before I could deadlift 500lbs off the floor, I would load 500lbs on the barbell, on the squat rack, at waist level, pick it up, walk back with it a few steps lower it to the ground and come back up, and put it back on the rack. This was much easier because of the momentum and allowed me to feel a heavier weight. The only problem was, red vessels started popping out around my knees, and caused some pain. Its hard to walk with a 500lb bar against your legs. So I dropped it from my routine and started the power rack.Especially after seeing and hearing about lower limbs ripping off/breaking from deads, it seems a quarter ton would be alot of pressure. You might want to try it though. I liked it alot. It made the lift a good deal easier for me. You dont have the awkwardness of pulling from a dead stop off the floor. Aside from that I cant think of anything. Hope that helps!
 
great info......I'm in this game more for aestically pleasing purposes(bodybuilding) than fretting about my lifts(pwer lifter)...........so, I'll most likely stick with the 10,8,8,6,6 rep range for full deads or toss in a few 5x5 of deads and see how it goes..........they just kick my ass ..........
 
JKurz1 said:
great info......I'm in this game more for aestically pleasing purposes(bodybuilding) than fretting about my lifts(pwer lifter)...........so, I'll most likely stick with the 10,8,8,6,6 rep range for full deads or toss in a few 5x5 of deads and see how it goes..........they just kick my ass ..........
Click to expand...


ThanX brother!! Makes sense. Id say if your in it for the appearence and size, Id go with more reps on the deads. I usually end up doing alot of one rep work with the deads, and my size hasnt increased measurably in my upper body in possibly a few years. Only the arms have grown slightly. Either Im not eating enough or my training needs some changes, or maybe Im reaching that so called "natural plateau" if such a thing exists.Doesnt seem im at my natural limit with such small triceps however. Im definately going to start adding some reps with my deadlifts now. I did it last week and got really sore. Much more so then I am now, even though I used much more weight doing the beast lifts. I love the rush of lifting heavy weights, its like a drug for me! haha Keep it up brother!!
 
Scotsman said:
Nice workout. How does the back feel? Impressive weights man.

Cheers,
Scotsman
Click to expand...


ThanX for the encouragement brother!! You pump me the FUCK up!!!!!! Im just thankful Im able to start training heavy again and get back into it! I still have some slight discomfort in my spine, but the muscles around the spine dont hurt too much. Just got my upper spine Xrayed and will be getting it worked on by a chiro soon. ThanX again brother!!
 
4-7-04 Wednesday Triceps, Biceps and Abs

Tendonitus in elbow flaring a little, so I took it light with biceps especially.

Triceps:

V-Bar Pulldowns:

60x20
100x15
120x15
130x15
140x15
150x15
170x15
190x15

Leaning V-Bar Extention:

120x15
130x15
140x15
150x15

Incline Bench Skull Crushers:

110x12
110x8
100x11

Biceps:

Alternating Dumbell Curls:

35x15
45x12
50x10
60x6
45x13

Double-Bicep Style Cable Curl:

60x15
70x15 (per side)

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15
 
4-8-04 Thursday Legs and Calves

Feeling some sharp pain in my lower hamstring above the knee joint and tailbone, so couldnt do much today. Ive felt it slightly over the last 2-3 weeks or longer (hamstring pain).


Hack Squats:

135x15
185x15
225x15

Seated Calve Raises:

70x15
70x15
70x15
70x15
 
JKurz1 said:
what made you change to the high rep scheme? Injury?
Click to expand...


You mean on deadlifts? The injury, but also the fact that I didnt gain much upper body size at all in the last year or two. Even though my strength increased majorly in the one rep max, for deadlifts. So Im adding some reps in now. Seeing if maybe itll stimulate some growth.
 
4-9-04 Friday Chest

I lost the paper that I recorded the workout on, but Im pretty sure I remember most of it. I did an easy 5X5 with 270 today, no spotters present.

Flat Bench:

135x20
225x10

5X5 Routine:

270x5
270x5
270x5
270x5
270x6

275x4 (unsure, possibly a few more reps)
315x1.5
315x1
225x14

Incline Bench:

225x10
275x4
320 (fail)

Cable Flies:

70x15
90x15
110x15
120x12
130x7

Push-ups:
37
26
 
Scotsman said:
Looks like one hell of a chest day.

Cheers,
Scotsman
Click to expand...


ThanX brother!! I appreciate the encouragement!! I still cant wait to get back to, and exceed this:

Flat Bench
135x20 (warm-up)
225x10 (warm-up)
275x15 (extended warm-up haha, took away from my other sets, no doubt)
315x6
325x3
300x7
315x3 (no spotter present)
365 (failed)
365 (failed,weak attempts)
335x2
275x7 (plus 2 forced reps, often I dont list forced reps, only what I can get on my own.)

That was right around the time I hurt myself. Im going to stick with the 5x5 for a while, I think, Until it fails. Then maybe Ill try repping out to failure again and see where Im at. ThanX again brother!!
 
4-12-04 Monday Upper chest, Shoulders, Rear Delts, Lower back and Abs

I hit 275x6 today on incline. Not where Id like to be. Still 5 reps off from my best. But I hope to close the gap in the following weeks.

Incline Bench:

135x20
225x12
275x6
315 (x2 assisted...Unwanted assistance on first rep)
335 (fail)
225x11
225x13
225x12

Cable Flies:

100 (per side) x15
120x15
130x13

Push-Ups:

34
21

Shoulders:

Seated Dumbell Press:

70x5 (pressure on lower back so I stopped)

Dumbell Lateral Raises:

25'sx20
35x15
40x12
50x9
55x8
35x12

Cable Laterals:

50x12
50x12
60x10

Lower Back:

Hyper Extentions:

15
15
15

Abdominals:

Kneeling Rope Crunches:

190x35
190x20
190x15
190x15

Rear Delts:

Reverse Fly Machine:

135x15
165x15
195x15
255x7
 
Last edited:
4-14-04 Wednesday Legs and Calves

I didnt record todays workout but remember the basic outline of what I did. Some sets may be off by a few reps.Hamstring was still sore which effected range of motion and leg extentions.Heres what I did:

I did 3 sets of leg extentions. I believe the highest I went was 195 for 15 reps, but unsure.

Then onto Leg Press:

400x20
600x20
800x30
800x35 (16 45lb plates)
600x20

Seated Calve Raises:

70x15
70x15
70x15
70x15
 
Last edited:
d3track said:
thats a pretty quick day for ya
how did the 800 x 35 feel?
Click to expand...


gotta be partial reps.......otherwise, that's a world record....lol......DEEP bro, just dont roll the hips...........
 
d3track said:
thats a pretty quick day for ya
how did the 800 x 35 feel?
Click to expand...


ThanX brother! Yea I couldnt go all out with this hamstring still bothering me. It felt pretty good. 52 is my best. ThanX again brother!!
 
JKurz1 said:
gotta be partial reps.......otherwise, that's a world record....lol......DEEP bro, just dont roll the hips...........
Click to expand...


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!
 
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 said:
Nice work bro. Ive never tryed going speed bench, looks like fun.....Ill throw it in next time.
Click to expand...


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!
 
JKurz1 said:
out of ignorance, what does the speed bench do for you? Endurance? Strength? Size?
Click to expand...

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!!
 
WalkingBeast said:
4-15-04 Thursday
*snip*
Flat Bench:

135x20
225x12

5X5 Routine:

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

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

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.
 
guldukat said:
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.
Click to expand...


:FRlol: :FRlol: 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!!
 
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
 
Beast, awesome to see you're able to bench again. take it easy and work up slowly. gotta learn to walk before you run.

give it time, you'll get back to where you were and then some.

one thing i've done with my 5x5 deads is i'll do 4x5, 1x10. i know it's been helping me develop, but i've had enough gas left in the tank to do 10 reps on that last set. i know soon i won't be able to, but i'm gonna keep trying every week. might be something to try out for chest if you can handle it. :chomp:

kill that shit Beast....TRAIN OR FUCKING DIE!
 
crak600 said:
Beast, awesome to see you're able to bench again. take it easy and work up slowly. gotta learn to walk before you run.

give it time, you'll get back to where you were and then some.

one thing i've done with my 5x5 deads is i'll do 4x5, 1x10. i know it's been helping me develop, but i've had enough gas left in the tank to do 10 reps on that last set. i know soon i won't be able to, but i'm gonna keep trying every week. might be something to try out for chest if you can handle it. :chomp:

kill that shit Beast....TRAIN OR FUCKING DIE!
Click to expand...


ThanX brother!! Nice. I tried that with 275 on my 5X5 but only got 5 1/2 on the last set. Then I did another easy set of 5. So it was like 6X5. Ive definately been going all out on the last set though. Just not as strong as I was before. Not yet. But my bodyweight is 190 on an empty stomache, which is heavier then I was before at 185-188 most of the time, so maybe by the time I get back with the help of "No2" Ill break 200lbs. Not sure why Im heavier though. Bodyfat seems the same and my measurements havent increased anywhere that Im aware of. Hopefully its lean mass. Either way itll be nice to hit 200, Im sure my strength will increase dramatically at that weight. KILL THAT 300 and 315 ON SQUATS!!!!!!!!!!!!!!!!!!!
 
4-18-04 Sunday Back and Lower Back

I went light today and took the week off from deadlifting to give my back some extra recovery time. Mostly a maintenance day. Since Im feeling some slight pain in my spine and surrounding muscle.

Back:

Chin-ups:

23
13
13

Lat Pulldowns:

165x15
180x15
180x15

Seated Cable Rows:

150x15
165x15
180x15

Barbell Rows (slightly bent only):

225x15
205x15
255x13
225x15
245x13

Lower Back:

Hyper Extentions:

BWx15
15
15
 
4-21-04 Wednesday Legs,Hamstrings, and calves

Hamstring is feeling better.

Leg extentions:

135x16
165x15
165x15
225x15
240x15
255x12
225x12
225x15
225x12
195x12

Leg Press:

400x20 (8 45lb plates)
600x20
800x20 (16 45lb plates)
850x20

Seated Calve Raises:

70x15
70x15
70x15
70x15

Lying Hamstring Curls:

60x15
100x12
120x7
 
d3track said:
startin to feel healthy again beast?
Click to expand...


ThanX for asking brother!! Well, I can finally lift heavy again ( heavy for me at the moment!) without being limited by strained/torn muscle in my back. I still feel discomfort and some pain in my spine and surrounding muscle. I got my upper and lower spine Xrayed. I was told by the radiologist that I had too much muscle in my back to see the results :confused: . And I still havent gotten back the results. Im going to bring the Xrays to a chiropractor and see if he can make some adjustments. Maybe thatll help. Im real thankful to be getting back into it again though. It was making me more insane then usual training light and waisting away with that constant pain. Ill be doing 5X5 with added volume today on bench. I look forward to working up into the 300's with the 5X5. Ill be doing 280 today most likely. ThanX for asking!!
 
Awesome leg workout... I have been doin my legs a little different.. doing 3 sets og heavy leg extensions. (after a lot of warm up and streching) then doing one legged leg extensions.. then i do front squats, then leg press.... then i go on doin some hamstrings.... My legs are sore for about 3-4 days after.. man does it feel good!
Keep it up bro!!
 
Sweed said:
Awesome leg workout... I have been doin my legs a little different.. doing 3 sets og heavy leg extensions. (after a lot of warm up and streching) then doing one legged leg extensions.. then i do front squats, then leg press.... then i go on doin some hamstrings.... My legs are sore for about 3-4 days after.. man does it feel good!
Keep it up bro!!
Click to expand...


ThanX brother!! I think Im going to train legs like this for a while. I used to do lots of sets of leg presses to failure. Now Im keeping it at around 20 reps and trying to get good range of motion. I think my leg routines in the past were possibly too intense. I didnt get the growth I wouldve liked. I was doing sets of 50+ with 800lbs on the leg press. I would vomit weekly, but never got much growth. Now Im just trying to keep legs in my routine and experiment a little. ThanX again!!
 
4-22-04 Thursday Chest, Speed Bench, Lower Back and Abs

I completed a pretty easy 5x5 with 280 and then some. I started again with my training partner after nearly 5 months of training alone due to the injury. Made a huge difference. Getting bad spots really threw off my concentration. Now that Ive been on the NO2 for a few days, I think thats starting to kick in as well. And the speed bench has been helpful also. I also hit 315 for 3 reps, which is still 4 short of my best, but its better then the 1 1/2 reps I got last week. Also the 315 was my 8th set of flat bench. I was doing it as my third set when I got 7 reps. I also hit 335 for one rep easily. This being my 9th set. I failed 350 twice, and got it about half way on my final one rep attempt. Then I hit an easy 275 for just short of 8 reps. Then on my 13th set of flat bench I hit 225 for 18 reps. Looks like Im getting back faster then expected. A very good day for me. I followed that up with 10 sets of speed bench at 160lbs for 3 reps in 3 seconds , 30 seconds rest between sets. Then cable flies for 5 sets, up to 130lbs per side for 8 reps to finish off. Then 2 sets of push-ups to failure. Then some lower back and ab work. Heres the routine:

(One "Extreme Ripped Force") (Weighed 190.5lbs before meals) (4+ hours in the gym)

Chest:

Flat Bench:

135x20
225x12

5X5 Routine: (with 2 extra reps at end)

280x5
280x5
280x5
280x5
280x7

Then:

315x3
335x1
350 (fail)
350 (half way up)
275x7 3/4 (just short of lockout)
225x18

Speed Bench:

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

Cable Flies:

80 (per side) x15
100x16
110x16
120x12
130x8

Push-Ups: (to failure as most of my sets, excluding warm-ups and first 4 sets of 5X5)

33
19

Lower Back:

Hyper Extentions:

25x15
45x15
90x13 (2 45lb plates at arm's length)

Abs:

Kneeling Rope Crunches:

190x25
190x15
190x15
190x15
 
Last edited:
You gonna think I'm out of my skull, but I've been sampling with using the smith mach for squats....feet way out in front, father than 90 degrees and almost to a point where you smack your ass on the floor (way below parallel..........quads have responded like nothing else..........its crazy
 
don't always agree with your methods but can't argue that it's taken you far and you have a soul built for the iron. Must be good to be back beast
 
Dorian'sDisciple said:
don't always agree with your methods but can't argue that it's taken you far and you have a soul built for the iron. Must be good to be back beast
Click to expand...


Should read "Don't always agree with anyone else's methods, but my own"...... :mix:


lol...........just bustn your balls
 
Ditto!

A couple of the high volume guys at my gym tease me a little about doing so few sets, but they give me props for intensity. They say there's no way they could do any of their single sets as hard as I like to. (Then again, they never try :) .)

But they'd really be floored by Beast, combining that volume with such crazy intensity. I don't think they'd believe their eyes! :evil:
 
JKurz1 said:
You gonna think I'm out of my skull, but I've been sampling with using the smith mach for squats....feet way out in front, father than 90 degrees and almost to a point where you smack your ass on the floor (way below parallel..........quads have responded like nothing else..........its crazy
Click to expand...


Nice brother!! I used to do those also. I like how you can put your feet out in front without losing balance on the smith. Hits the legs nice. If my spine wasnt still sore Id try squats.
 
Dorian'sDisciple said:
don't always agree with your methods but can't argue that it's taken you far and you have a soul built for the iron. Must be good to be back beast
Click to expand...


ThanX brother!! Its very good to be getting back. Hopefully Ill be back in a few weeks. ThanX again!
 
Lord_Suston said:
You need help beast!!! That is sick, I mean the volume. But damn it is nice to see those numbers up again
Click to expand...

ThanX brother!! Appreciate the encouragement from you and everyone else who posted. It feels good to be getting back into heavy training again. Hopefully Ill be able to deadlift more frequently too. I really try to train to complete exhaustion. ThanX again!!
 
guldukat said:
Ditto!

A couple of the high volume guys at my gym tease me a little about doing so few sets, but they give me props for intensity. They say there's no way they could do any of their single sets as hard as I like to. (Then again, they never try :) .)

But they'd really be floored by Beast, combining that volume with such crazy intensity. I don't think they'd believe their eyes! :evil:
Click to expand...

ThanX brother!! Appreciate the compliments! You must be training pretty intense yourself to be at your size and strength level! And I know suston has some insane training routines! I think I just built up a tolerance by training this way over the years (never leaving the gym, tearing myself apart set after set). ThanX again brother!!
 
4-25-04 Triceps,Biceps,Lower back and Abs

Elbows felt sore, and triceps felt weak today. Not sure why. They werent sore at all. Occasionally my triceps get this way.I chewed 4 NO2 tablets before the workout and noticed the pump with biceps. Arms tightened up real fast, restricting my range of motion. Still pushed it. Drug myself thru it

Triceps:

Rope Pulldowns:

70x15
90x15
110x15
130x15

Incline Skull Crushers:

95x15
95x15
105x12

V-Bar Pulldowns:

120x15
140x15
150x15
150x12
150x15

Biceps:

Alternating Dumbell Curls:

35x15
60x10

EZ Curl Bar Preacher Curls:

120x12 (slow and controlled)
120x8 (3+ second negatives, slow positives)
90x15 (same style, fully extended without locking elbows)

Standing Barbell Curl:

135x4

Double Bicep Style Cable Curls:

60 (per side)x15
70x20+
80x22

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

Hyper Extentions:

BWx15
90x15 (2 45lb plates at arms length)
 
4-27-04 Back, Partial Deadlifts, Partial Beast Lifts and Lower Back

Still had a headache from 4 days ago. Its fading somewhat, with some flu symptoms. I managed to pull 550 off the rack for the first time since december first, when I got injured. Thats only 15lbs from my best. So my deadlifts are definately back now. Still have to get my chest size and strength back. Heres what I did:

Chin-ups: (Done at different parts of the routine)

23 (wide grip, over handed)
21 (wide grip, over handed)
14 (under handed close-grip)

Partial Deadlifts: (Lowest setting on power rack)

135x15
225x8
315x2
405x1
500x1
520x1
540x1
550x1
570 (fail)

Partial Beast Lifts: (a deadlift with the bar behind the legs, lowest setting on power rack)

570x1
585x1
635x1
700 (Fail,one side higher then the other, strap failed on one side)

Dumbell Rows:

150x15
150x15

Lat Pulldowns:

165x15
180x15
195x12
225x8
215x10

Hyper Extentions:

BWx15
BWx15
15
15
45x12
90x10
90x10 (2 45lb plates at arm's length)
 
no 35 rep db rows?
j/k

i luv partial deads, really feel those in the back
gald to see that you are almost back already
 
d3track said:
no 35 rep db rows?
j/k

i luv partial deads, really feel those in the back
gald to see that you are almost back already
Click to expand...


ThanX brother!! Yes they are addicting! haha Only 15 today. I was strong on the deadlifts, but after that I was starting to wear down. Still have some flu symptoms so maybe thats it. ThanX again brother!
 
Scotsman said:
Awesome beast, nice to see you doing some heavy partials on deads and beasts again.

Cheers,
Scotsman
Click to expand...


ThanX for the encouragement brother!! Its nice to be back!! Luckily, deadlifts are easy for me to maintain and I can miss weeks of doing them and get back pretty quick. Chest is completely different. I lose my chest size and strength at a rediculous rate. I may be back in a few weeks, or months depending on how quick I progress. I was able to hit 315 for 3 reps on my 8th set last week and an easy 335 on my 9th set I believe. My best was 315 for 7 reps when I was fresh (3 warm-ups only). So I only seem to be a few reps off on my bench. The thing is, I was stuck at 315x4 on the flat bench for a full year, before I took the NO2 and increased 3 reps in a month. Hopefully Ill be able to break through and hit 7 and on my way to 10 reps soon. I was also getting 275x15, havent tested that yet though. Im still doing the 5X5 routine along with some added volume. 285 is this week, it should be easy. ThanX again brother!!
 
4-28-04 Legs and Calves

Im sure my legs will be sore. The reps on the leg presses were at all different ranges of motion, some of them were real partial at the end. Not my best with the leg press, but I felt it good. Also I am still just getting back into training legs seperately, I havent done them in close to 2 years due to deadlifting alot.

Leg Extentions:

75x15
135x15
150x15
165x15
195x15
220x15

Leg Press:

400x20 (4 45's per side)
600x20
700x20 (7 45's per side)
800x36
800x22 (8 45's per side)

Seated Calve Raises:

70x15
70x15
70x15
70x15
 
Lord_Suston said:
Not bad but man beast how come no squating even a hack squat on the sled are useful
Click to expand...

ThanX brother!! I havent been trying squats lately cuz of that pinch in my spine area. It seems when I rest the bar in that area the pain comes back. Im sure Ill be able to do them eventually, just dont want to mess up my back again. Hack squats I can do though. Maybe Ill throw them in this week for legs. ThanX again brother!
 
4-29-04 Thursday Chest

I figured I would save speed bench for sunday when I do inclines. I did 15 sets of flat benching, followed by 5 sets of cable flies and finished with a set of push-ups for a total of 21 sets of chest. I completed the 5X5 with 285, and it definately felt slightly heavier then last week. I think I definately have 300 in me for a 5X5, and hopefully Ill get there without any sticking points. I was sick yesterday also, but still managed to hit it hard. I am slowly getting back though. I also hit 340x1 as my 9th set. It may not be too long before Im back again. Hopefully within a few weeks, but only time will tell. Heres the routine:

Bench Press:

135x20
225x12

5X5 Routine:

285x5
285x5
285x5
285x5
285x5

315x3
340x1
345 (fail)
345 (fail)
345 (fail)
315x1
275x6
225x14

Cable Flies:

80 (per side) x15
110x15
120x15
130x8
140x5

30 push-ups to failure
 
Nice progress bro. You fuckin hella motivate me. At my size, I should be manhandling the weights you throw around! I'll be posting some crazy stats some day soon though...believe that. Until then...keep setting the standard. Good shit bro.
 
zxe003 said:
Nice progress bro. You fuckin hella motivate me. At my size, I should be manhandling the weights you throw around! I'll be posting some crazy stats some day soon though...believe that. Until then...keep setting the standard. Good shit bro.
Click to expand...


ThanX brother!! I still got some catching up to do! I was at 315x7,275x15 and 370x1 on flat bench, and 275x11,315x6 and 360x1 on incline bench before the injury. Hope to be back soon! Your damn strong yourself! ThanX for the inspiration as well brother!!
 
Good job beast, maybe want to cut down on the warmup stes and emphasize them at the end. Example and yas I know you high volume routines,lol...
Flat bench: 135x10, 225x8, 290-5x5, 320x3, 340x1, 345x1, 350x1, 275xfailure, 225xfailure
Then cable flyes ect.. Good job and keep up the hard work brotha
 
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