The Beast's Training Journal!

[cwick0]

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.

You dont need bands for speed training.

 

[cwick0]

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!!

set/rep schemes: always varies!

3 sets of 10 at the same weight

sets of 10 as high as you can go (last two weeks)

sets of 6 as high as you can go (this is what i do on my real heavy days)

5x5 (im new to this idea)

pyramid all the way up then back done (just like you do already)


It's not just my set/rep scheme that has paid dividends, it's also about the way i pair workouts up, like the bench scheme i wrote about. This is how ive become so strong/powerful/big.

Any more questions? I would love to see you rep 405 for 10 too, but im gonna beat ya.

wick

 

[crew9]

You dont need bands for speed training.

I'm well aware. That's why I said depending on band useage.

 

[WalkingBeast]

set/rep schemes: always varies!

3 sets of 10 at the same weight

sets of 10 as high as you can go (last two weeks)

sets of 6 as high as you can go (this is what i do on my real heavy days)

5x5 (im new to this idea)

pyramid all the way up then back done (just like you do already)


It's not just my set/rep scheme that has paid dividends, it's also about the way i pair workouts up, like the bench scheme i wrote about. This is how ive become so strong/powerful/big.

Any more questions? I would love to see you rep 405 for 10 too, but im gonna beat ya.

wick

Sounds real interesting brother!! How would I go about finding my weight for 3 sets of 10. Even when I can get 315x10 its not likely I can repeat that for 3 sets. So Im guessing Id have to start with a lower weight and work my way up weekly. ThanX for the feedback brother!! Yea, your way ahead of me. I have to hit 405x1 before I can start repping it! My training partner is closer to you in strength with 405x3 the first time he tried to rep it. Your form is likely MUCH better though, but hes only 185 and already benching 440. No pauses or anything. His form is pretty ugly, ass usually way off the bench, jerking his hips, you name it. Belt as tight as possible. Even if I used that form though, I dont think it would help me. I bench pretty flat backed. The bench schemes look good too. I want to find a way to get inclines back into my routine without destroying my shoulders. If I do them after flat bench they get the short end of the workout. ThanX again brother!!

 

[WalkingBeast]

9-21-04 Tuesday Full Legs

Went heavy on the leg presses today. The hack squats dont feel right to me, and I cant get decent weight on them, always feel unstable. So I think I stick with the leg presses heavy and to failure, or very close.The next day I noticed a small pimple sized pump 2 inches below my navel and to the left, where a hernia would be. Some pain when I touch it. I got something similiar in my leg once, so I figure itll heal up. Not sure if its a bad thing. Heres the routine:

Leg Extentions:

90x15
150x15
190x15
220x15
250x15

Cybex Squat Press (plate loaded): (Plate = 45lbs)

8 Plates x25
12 Plates x25
( 2 sets of 15 hyper extentions {feeling some pressure in mid spine} )
14 Plates x25
16 Plates x41 (720lbs in plates)
18 Plates x30 (810lbs in plates)
20 Plates x20 (900lbs in plates)
22 Plates x9 (990 in plates)

Hamstrings:

Leg Curls:

90x15
130x12
150x8
130x12

Calves:

Calve Raises:

90x20
115x20
115x20
115x20
115x20
115x20

 

[WalkingBeast]

On a side note, my brain appears to be melting.... Ill keep everyoskdgpsdghoshgpoaigdapoisdjf

 

[cwick0]

I wrote this on another topic last night:

--------------------------------------------------------------------------------

I started the 3 sets of 10 reps with the same weight about 2 years ago and havent looked back since. I met a huge guy (6'2.5" @ 280lbs) in the gym and that is what he preached. I actually spotted him one day, the first i had ever seen him. I touched the bar on his 17th rep of 315. Needless to say we trained together for the next 6-8 months. At the time, i could get 315 for a single set of 10. So, whatever you can handle for 10 is where i would start. Our goal was to get 50 reps with 315 in 5 sets. I never got it while we trained together, but now i can get it in fewer sets. However, at the start i was getting like a set of 10, 8, 6. To say the least i learned a lot from him.

Beast,
Try starting with 275. Then move up when you can get all 3 sets of 10.

inclines: you can still work them in after flat even if you are tired. They will be sore at first, but once you get used to doing them you should be okay. Obviously they wont be as strong as they would if you did them first, but over the course of time your body will make the necessary adaptations.

Let me think about my old 8 week routine and i will post it for you, i cant remember my rep schemes.

 

[zxe003]

On a side note, my brain appears to be melting.... Ill keep everyoskdgpsdghoshgpoaigdapoisdjf

That's unfortunate bro. LOL.

 

[WalkingBeast]

I wrote this on another topic last night:

--------------------------------------------------------------------------------

I started the 3 sets of 10 reps with the same weight about 2 years ago and havent looked back since. I met a huge guy (6'2.5" @ 280lbs) in the gym and that is what he preached. I actually spotted him one day, the first i had ever seen him. I touched the bar on his 17th rep of 315. Needless to say we trained together for the next 6-8 months. At the time, i could get 315 for a single set of 10. So, whatever you can handle for 10 is where i would start. Our goal was to get 50 reps with 315 in 5 sets. I never got it while we trained together, but now i can get it in fewer sets. However, at the start i was getting like a set of 10, 8, 6. To say the least i learned a lot from him.

Beast,
Try starting with 275. Then move up when you can get all 3 sets of 10.

inclines: you can still work them in after flat even if you are tired. They will be sore at first, but once you get used to doing them you should be okay. Obviously they wont be as strong as they would if you did them first, but over the course of time your body will make the necessary adaptations.

Let me think about my old 8 week routine and i will post it for you, i cant remember my rep schemes.

Awesome brother!! ThanX alot! I think I might try that 3x10. Think Im going to try and test my 315 for reps today, just to see where Im at. Since Im not back into it yet. Would be nice if my strength is back. Ill give it my best and post it up tonight. Waiting to peak first, then hit the M1T and possibly get 315 for 12-13. Would like to see that routine. Ill try to hit more inclines tonight too. Usually after 13 sets of flat bench my strength is greatly reduced. ThanX again brother!!

 

[cwick0]

Hey beast,
I saw the hernia post. Yes, if you have a hernia it will require surgery and no lifting for a while. Needless to say you bet get some ass during this time if it is indeed a hernia because you will be one volitile person.

I noticed you are about to get nailed by another hurricane. Good luck with this one, just got uped to a categore 3. Ivan got us with some terrible/record flooding here.

Lastly, no legs for me for quite some time. I was running to catch a bus (transit) yesterday and severly roled my right ankle. Needless to say i cant walk for shit today. Fortunately i dont think it's broke. I may get it checked out monday, luckily i have great insurance.

wick