The Beast's Training Journal!

[InTraining]

Cwick-thanks for the help....I'm going to do 3x10 on the incline for awhile....also agree that 5x5 is boring as hell after awhile

 

[WalkingBeast]

Hey beast,
I got 295 for 3 sets of 10 on incline barbell yesterday. Rest pauses on flat were real shitty though, only did 365 for 3 and said fuck it. No incline dbs as i was suppose to do. Only one bench at the new gym that is worth a shit, so i did heavy cables instead.

incline barbell:
135x20
225x10
275x6
295x10
295x10
295x10

flat barbell (rest pauses):
135x20 (regular warmup)
225x10
315x3
365x3
405xNOPE, to big of pussy yesterday.

cables: 100x10, 120x10, 150x10

That still aint no joke brother!! I want to see you KILL THAT SHIT next time however!! TRAIN OR FUCKIN DIE!!!!!




That routine sounds interesting. Three sets of 10. I might give it a try sometime. With extra volume of course! Also, I must thank you for your warm-up and routine suggestion! Thats the day I hit 4 PR's! You have a good understanding of the way my muscle responds on chest day. You are also one of few Ive seen who trains in a similiar fashion to me on the benches. Aside from the pauses and ROM. ThanX again brother!! Im thinking this week Ill do a similiar routine. How does this look:

135x20
225x12
275x8 (warm-ups)

315x10-12 (10-12 would be PR's, got 9.5 last week)
325x7 (6-7 would be PR's since 5.5 was my best when I was weaker)
385x1 (a PR also)

Then back down in anyway I feel I can hit a PR. Maybe 225 for 26 or more at the very end. Your suggestions are MUCH appreciated!! KILL THAT SHIT!!

 

[WalkingBeast]

Nice benching Beast and cwick!!

Cwick-you think I should keep the reps around 10 on incline if I am going for size?

ThanX alot brother!! Cwick can move some fucking weight!!

 

[WalkingBeast]

8-15-04 Sunday Upper Chest, Speed Bench, Shoulders and Triceps

Workout cut a little short:

Strict Incline Presses:

135x20
225x12
275x8 (first 3 sets warm-ups)

315x4.5 (1/2 rep PR on strict bench)
275x7.5

Speed Bench: (30 seconds rest between sets, reps done as quickly and explosively as possible)

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

Cybex Incline Press (plate loaded):

180x15
270x15
360x13.5
450x6

Shoulders:

Cybex Shoulder Press (plate loaded):

180x15
270x12
320x7.5
360x6.5
450x3

Dumbell Lateral Raises Dropset: (NO rest between sets)

40x15
35x15
30x15
25x15
20x15
15x15
10x15 (Too easy towards the end, Ill start heavier next time. Form was kept pretty strict. 105 straight reps)

Triceps:

Rope Pressdowns:

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

Close-Grip Bench: (Felt awkward)

135x15
185x8
225x5

Rope Pressdowns:

170x15
160x14

 

[WalkingBeast]

8-16-04 Monday Biceps and Calves

PR on 21's. :

Alternating Dumbell Curls:

35x15

Twenty-Ones: (7 reps at three ranges of motion)

147x21
157x21 (Both PR's since I never really went heavy on the movement in past)

Barbell Curl:

167x7 (Was going to do 21's, but wasnt feeling it)

Alternating Dumbell Curls:

50x15
60x8
55x9

Dumbell Hammer Curls:

75x12
95x6

Double-Bicep Style Cable Curls:

60 (per side)x15
80x15

Calves:

Seated Calve Raise (plate loaded):

90x15
90x15
90x15
90x15
90x15
90x15

 

[WalkingBeast]

8-17-04 Tuesday Rear Delts, Lower Back, Calves, and Abs

Just some accessory work. Doing the hyper extentions heavy in the hopes that itll help with my lower back problems lately. :


Rear Delts:

Reverse Machine Flies:

90x15
150x15
195x15
225x15
255x15
285x15
300x12 (Some PR's since I just got access to a machine with 300lbs max)

Lower Back:

Hyper Extentions:

15
45x15
90x15 (2 45lb plates at arm's length)
135x15
160x8 (3 45lb plates and a 25lb plate at arm's length)
90x15

Calves:

Seated Calve Raises:

115x15
115x15
115x15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

 

[cwick0]

That still aint no joke brother!! I want to see you KILL THAT SHIT next time however!! TRAIN OR FUCKIN DIE!!!!!




That routine sounds interesting. Three sets of 10. I might give it a try sometime. With extra volume of course! Also, I must thank you for your warm-up and routine suggestion! Thats the day I hit 4 PR's! You have a good understanding of the way my muscle responds on chest day. You are also one of few Ive seen who trains in a similiar fashion to me on the benches. Aside from the pauses and ROM. ThanX again brother!! Im thinking this week Ill do a similiar routine. How does this look:

135x20
225x12
275x8 (warm-ups)

315x10-12 (10-12 would be PR's, got 9.5 last week)
325x7 (6-7 would be PR's since 5.5 was my best when I was weaker)
385x1 (a PR also)

Then back down in anyway I feel I can hit a PR. Maybe 225 for 26 or more at the very end. Your suggestions are MUCH appreciated!! KILL THAT SHIT!!

BENCH IS MY FAVORITE, as i suspect your's is.

MODIFY THAT WORKOUT ABOVE:
135x20
225x12
275x8 (warm-ups) GOOD UP TO HERE.

315x10-12 (10-12 would be PR's, got 9.5 last week) ONLY 10 IF YOU ARE GOING UP AGAIN.
335x AS MANY AS YOU CAN GET OR 5 and then move up! (6-7 would be PR's since 5.5 was my best when I was weaker)
365x1-3 REST PAUSES! (a PR also)

BEAST,
The 3 sets of 10 at the same weight is where i finally was propelled to fucking destroy 405. I started training with one big mother fucker (6'2.5" at 280lbs, and NOT FAT EITHER) here at Pitt. The first time i met him/spotted him, he did 315 for 17 reps, i touched the bar on the 17th. We tried to do 315 for 50 reps in 5 sets. I dont know if i ever got it or not, i think my high was 47 or 48. Now, i can almost get that in 3 sets.

My partner and i just changed our bench routine too. Incline first one week, flat the next, plus we added in an extra workout for incline (dbs) same for flat bench. We got the idea from a guy who use to hit roids in the early 90s, unfortunately he quit training and now he is just getting back to it.
TRAIN HARD OR DIE,
wick

 

[WalkingBeast]

BENCH IS MY FAVORITE, as i suspect your's is.

MODIFY THAT WORKOUT ABOVE:
135x20
225x12
275x8 (warm-ups) GOOD UP TO HERE.

315x10-12 (10-12 would be PR's, got 9.5 last week) ONLY 10 IF YOU ARE GOING UP AGAIN.
335x AS MANY AS YOU CAN GET OR 5 and then move up! (6-7 would be PR's since 5.5 was my best when I was weaker)
365x1-3 REST PAUSES! (a PR also)

BEAST,
The 3 sets of 10 at the same weight is where i finally was propelled to fucking destroy 405. I started training with one big mother fucker (6'2.5" at 280lbs, and NOT FAT EITHER) here at Pitt. The first time i met him/spotted him, he did 315 for 17 reps, i touched the bar on the 17th. We tried to do 315 for 50 reps in 5 sets. I dont know if i ever got it or not, i think my high was 47 or 48. Now, i can almost get that in 3 sets.

My partner and i just changed our bench routine too. Incline first one week, flat the next, plus we added in an extra workout for incline (dbs) same for flat bench. We got the idea from a guy who use to hit roids in the early 90s, unfortunately he quit training and now he is just getting back to it.
TRAIN HARD OR DIE,
wick

Awesome brother!! ThanX for the suggestions!! Always helpful! Keep in mind Ive never repped 365 let alone rest paused that shit! haha Even rest pausing it for one rep would be awkward since I never train this way. Rest pause is where you pause it on your chest Im assuming? Or is it where you rack the weight,rest a little and push it again? Maybe Ive been confused on this lately. Thats some awesome strength with the 315! The thing with repping 335 again is that Im not too sure I have a PR in me with that weight. The 5th rep took a little fighting to lockout last week. I figure with 325 I can definately hit another PR, then I can go onto 385 and see what happens with that. Also 315 seems like another PR waiting to be broken and 225 at the very end also. ThanX again brother!! I WILL keep you updated on the coming destruction! Tommorrow I expect PR's to fall! KILL THAT SHIT!!

 

[cwick0]

IF you ease up on the 315 and only do a set of 10, you should be more than strong enought to handle 335.
The rest pauses are exactly what you first said, bar rests just above your chest for 1 second then you explode it up/bench it. I always go heavier on these no matter how tired i am. Find a good spotter, if available, and try and do a set of 3 with 365. You might just shock yourself. These are one of my favorite things to do after a good/solid chest routine, just puts an exclamation point on to the workout. Plus, it gets you use to the heavy weight and will help you get past the sticking point at the bottom.
Then, it doesnt matter if you do the 225 cool down or not.

 

[WalkingBeast]

IF you ease up on the 315 and only do a set of 10, you should be more than strong enought to handle 335.
The rest pauses are exactly what you first said, bar rests just above your chest for 1 second then you explode it up/bench it. I always go heavier on these no matter how tired i am. Find a good spotter, if available, and try and do a set of 3 with 365. You might just shock yourself. These are one of my favorite things to do after a good/solid chest routine, just puts an exclamation point on to the workout. Plus, it gets you use to the heavy weight and will help you get past the sticking point at the bottom.
Then, it doesnt matter if you do the 225 cool down or not.

Sounds like a solid idea brother. I have a once-a-week spotter for chest, so thats not the issue. If Im not repping 365 with my more explosive style of benching, its doubtful Ill be stronger using this stricter method. But also keep in mind my focus has been reps with the lighter weights first. Another problem is, as youll see in my journal, both shoulders are giving me problems. I was ignoring the pain up until now, but today it really limited me, and I was basically pausing the weight on my chest before pressing. It wasnt intentional, but my movement was quite slow and non-explosive. Ill explain the rest in my journal. ThanX again for the ideas!! I hope to rest up well for next week's chest workout and not have the shoulder pain.