The Beast's Training Journal!

[Scotsman]

Good work another solid day.

Cheers,
Scotsman

 

[WalkingBeast]

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

 

[WalkingBeast]

Good work another solid day.

Cheers,
Scotsman

ThanX for the encouragement brother!!

 

[WalkingBeast]

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

 

[JKurz1]

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....................

 

[WalkingBeast]

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....................

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.

 

[WalkingBeast]

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)

 

[JKurz1]

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?

 

[WalkingBeast]

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?

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!

 

[JKurz1]

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 ..........