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Training Log

Push press- 135x7, 185x5, 205x5,225x5, 225x5 Pr on set volume
Strict OHP 160x10-PR reps -very tough

Neutral grip DB pause presses. 40'sx6, 50'sx6, 60'sx6Pr weight-felt strong on these.

Speed bench 190 7x3- very easy but elbow is bothering me :redhot:

Pause INcline bench 2x8 with 195-easy with some nice speed off of chest

Face-pulls-modified 3x15 with 110

Tricept pushdown (strict back was up against pad whole time). 48x10,60x10,72x10,72x10

Some light lat work to stretch out. I am starting to lean out right now due to diet and increase water. Hopefully I will hit my next comp at 195 and stong as shit
 
Scotsman-Thanks man-pr's are good to get but to be honest I'm interested in my overall power and explosiveness :)

guldukat-Thanks man, and yes great minds think alike

Destroyer1986*-no pics yet man, I really don't care on how I look but I might take one real soon due to some demands
 
5/5/04 Me back/DE thighs

Funny story is that my friend just started working at the gym I go to. So he is helping me on a lot of lifts, looking at form and spotting when necessary :rolleyes: , bunch of new trainers there as well.
Rack Deadz 15", 135x5, 225x5, 315x5, 403x5PR reps , 475x3, 525x3-might have hitched a little but speed was good Pr weight for reps . lockout is getting much stronger and form is improving. Friend just shook his head and the girl with him(just learning) asked " should the bar bend like that?"
DL 315x5, 315x10-bar was so slick I dropped it so I did it again.
Pause GM's 135x6, 205x8, 235x8 Pr weight on pause- very low with 1sec pause.

Box squat 7x3 with 190-speed was real fast, gonna go up nice and slow with the weights-slightly below parallel.

Breathing squats 2x20 with 225-first set was hard, but on second I was dripping sweat, panting and the girl was asking why would someone do that to themselves, should he just go on the leg press.

Cable rows 3x8 with 120lbs-working on rhomboids in concentric and static contraction phase to improve mid back strength

Barbell curls 2x8 with 80lbs-bicepts who cares :rolleyes:

I feal really good today.
 
Re: 5/5/04 Me back/DE thighs

Lord_Suston said:
Funny story is that my friend just started working at the gym I go to. So he is helping me on a lot of lifts, looking at form and spotting when necessary :rolleyes: , bunch of new trainers there as well.
Rack Deadz 15", 135x5, 225x5, 315x5, 403x5PR reps , 475x3, 525x3-might have hitched a little but speed was good Pr weight for reps . lockout is getting much stronger and form is improving. Friend just shook his head and the girl with him(just learning) asked " should the bar bend like that?"
DL 315x5, 315x10-bar was so slick I dropped it so I did it again.
Pause GM's 135x6, 205x8, 235x8 Pr weight on pause- very low with 1sec pause.

Box squat 7x3 with 190-speed was real fast, gonna go up nice and slow with the weights-slightly below parallel.

Breathing squats 2x20 with 225-first set was hard, but on second I was dripping sweat, panting and the girl was asking why would someone do that to themselves, should he just go on the leg press.

Cable rows 3x8 with 120lbs-working on rhomboids in concentric and static contraction phase to improve mid back strength

Barbell curls 2x8 with 80lbs-bicepts who cares :rolleyes:

I feal really good today.
Click to expand...


Awesome lifts brother! As always. Keep it up!!
 
INcline bench 135x5, 205x5, 255x5, 280x5-first 3 reps were easy, but last two were tough to lockout

Strict Incline Bench-full pause at bottom-225x8-getting my strength back up

Flat Pause bench 135x6, 205x6,225x6,245x6-PR weight

Speed Military 7x3 with 120-very fast today

Plate Toss 3x15 with 35lb plate-easy

Incline cable flies 2x8 with 72-pr weight

French Press-70x15, 90x12, 100x10, 70x15

Flat bench: 135x3, 225x3, 275x3, 315x2- no spot needed
 
Squats- Parallel w/belt-135x5, 225x5, 315x3,405x5- PR depth, 435x2+miss pr weight for reps

Box squat 2x10 with 225-felt really smooth

Front Squat- 118x5, 225x8, 275x4-PR weight

GHR 2x10+10lbs with miniband assistance PR weight

Deadlifts-135x1, 225x1, 315x1, 405x1, 505x1 (strong grip), 555xmiss

Events
Zercher walk- 310x100', 410x50', 490x50', 590x50'-Huge pr runs

Yoke 310x100', 490x50', 590x50', 610x25', 610x50'-pr distance

Farmer dealifts 255 ech hand x8reps

Medley Xterra harness run 250' and tire drag 15'-real fucking hard
Medley Xterra harness run 250' and 165 farmers 100'-Blacking out
Long run with Xterra uphill 300'x1-this just sucked
 
Holy shit haha - dude, what do you mean Xterra? God if I'm right that is insane. I'm thinking Nissan Xterra, a car. And I see harness in there, so I'm guessing you pulled a car after all that other work you did.

You're a monster.
 
geezus christ...you're training fuckin hard bro! You'll be pullin trains in no time! I gotta try some of that stuff. It's probably a fuckin rush isn't it?!
 
5/11 ME Delt De chest

Had an okay day today.

Pushpress 135x5, 185x5, 215x8-Pr reps, 225x6-felt fast on these

OHP strict 2x10 with 135

Pause neutral DB press-45x6, 55x6, 55x6

Speed bench 7x3-with 190. Elbow was hurting on this one

Pause Incline Bench 195x8, 200x6-just couldn't get into the groove today

Modified face-pulls: 115lbs 3x15

Dips BWx10, 40lbsx10

Hang Snatches 95x5, 95x5-bar was above the knee

A few thing to note, I can't do push press for a while since the are really bothering my elbow due to lockout speed, same with flat speed bench. I will think of something to modify my program soon
 
Just take it easy on the elbows for a while. Mine give me trouble from time to time just a side effect of lifting hard. Those vids looked awesome I liked the punisher shirt. Of course it looked like the only one you were punishing was yourself. :evil:

Cheers,
Scotsman
 
Modified Routine

Had a good day, real quick in the gym 50min in and out. No speed work so my joint can rest and no max effort :verygood:

Deadlift (135x5, 225x5, 315x5)-warm-ups, 365x4, 375x4, 385x4, 395x4, 405x4 for my working sets. They all were pretty easy with good speed and lockout.

Platform DL 4" 2x8 with 295-odd motion since arms were wider than usual to clear my ankles. Glutes and Hams took a beating to get the motion perfect, felt good though.

Cable Rows-110x8, 120x8, 130x8. All were done with no back movement and full squeeze and hold when bar was touching chest.

CG Supinated Pull-downs-11platesx10, 12platesx10, 13platesx10-not sure how much the plate weigh either 10lbs or 15lbs. Full Rom with bar touching chest before rep counted.

Calf raises-90x15, 110x15, 130x15, 150x15-real slow and controlled

Decline Crunches Needsize style: 3x5 with BW, 1x5 with 5lbs, 1x5 with 10lbs. Counted 5 full sec before crunching to top and weight was held behind my neck.

Feel really good not to be killing myself with weight in the gym for a little bit. Next comp is the 22nd so I am gonna relax for a bit and go there and unleash the Fury!!!
 
Chest/Bis 5/14

Flat bench (135x8, 205x8)-warm-ups. 245x5, 250x5, 255x5, 260x5, 265x5-all sets were easy but tris were getting fatigued a little from the small rest time 45-60sec, will use a little more time between sets next time.

Flat Pause Bench 145x8-wu, 195lbs-2x8 very easy with full second pause

Incline bench 145x8-wu, 195lbs-2x8 easy

Slight Incline flyes 2x10 with 40lbs-easy

Barbell curl 65x8, 70x8, 75x8-all done with strict form drag-style.

Ez curl (counting weight without bar) 20lbsx10, 25x10, 30x10-easy

Elbow and bicept tendon feel good today, no pain cause of the slower cadence. weight were really easy and steady incremental progression will occur due to all reps being hit with good form. :)
 
Chest/Bis 5/14

Flat bench (135x8, 205x8)-warm-ups. 245x5, 250x5, 255x5, 260x5, 265x5-all sets were easy but tris were getting fatigued a little from the small rest time 45-60sec, will use a little more time between sets next time.

Flat Pause Bench 145x8-wu, 195lbs-2x8 very easy with full second pause

Incline bench 145x8-wu, 195lbs-2x8 easy

Slight Incline flyes 2x10 with 40lbs-easy

Barbell curl 65x8, 70x8, 75x8-all done with strict form drag-style.

Ez curl (counting weight without bar) 20lbsx10, 25x10, 30x10-easy

One-arm snatches-55lbs 3x5 each arm with 2sec hold at full standing lockout

Elbow and bicept tendon feel good today, no pain cause of the slower cadence. weight were really easy and steady incremental progression will occur due to all reps being hit with good form. :)
 
Thansk Beast I weighed in at a lean 197- some lady comment how my back was disgusting looking cause all the muscle I had near my spine, bwahahahaha.

That speed bench and pause benches help my bench become real fast off my ches.

Sooner or late I am gonna bench more than you.....
 
Lord_Suston said:
Thansk Beast I weighed in at a lean 197- some lady comment how my back was disgusting looking cause all the muscle I had near my spine, bwahahahaha.

That speed bench and pause benches help my bench become real fast off my ches.

Sooner or late I am gonna bench more than you.....
Click to expand...


Awesome brother!! Id love to hit a lean 200 soon. I wake up in the low 190's and can hit 196+ on a full stomache. Hope to wake up in the 200's soon! The way you train I believe it brother! I dont even try it with the pauses, that makes a BIG difference. Nice, I always like disgusting comments. When I got my back Xrayed the technician couldnt diagnose me cuz there was "too much muscle in my back". It was a good feeling, but I still wanted to know what the fuck was up with my back! TRAIN OR FUCKIN DIE!!
 
Good lifts bro. Quick question, I'm familiar with the speed bench that Beast promotes, but (and sorry if this is a stupid question) what are you doing exactly when you hit pause benches? Are you talking about holding the weight at the chest for a pause and then coming up? Or are you talking about negatives? ....?
 
zxe003 said:
Good lifts bro. Quick question, I'm familiar with the speed bench that Beast promotes, but (and sorry if this is a stupid question) what are you doing exactly when you hit pause benches? Are you talking about holding the weight at the chest for a pause and then coming up? Or are you talking about negatives? ....?
Click to expand...

I believe he means bringing the bar down to the chest, pausing for a slight moment and then pushing the bar back up. You eliminate any momentum that way. I like my momentum, so you wont see me training this way too often! haha
 
Two things.

One, how do you do one-arm snatches?

Two, do you notice anything different with drag curls? I've tried them, kind've liked the burn. Still, they're a bit awkward for me. Lats feel like they get in the way, too.
 
zxe003 said:
Good lifts bro. Quick question, I'm familiar with the speed bench that Beast promotes, but (and sorry if this is a stupid question) what are you doing exactly when you hit pause benches? Are you talking about holding the weight at the chest for a pause and then coming up? Or are you talking about negatives? ....?
Click to expand...

My version is a little different. Basically I bring the bar down about 2 sec, let it rest on my chest for 1 sec, no arm resisitance so when the weight gets heavy then I use a pad. Then I explode up with the bar about 1 sec tops on way up

Tom-Drag curls leave the stress off my front delts and shift the stress onto my bicepts and gripping muscles. ONe arm snatches are lke normal snatches just done with one arm, a lot more back movement IMO plus more shoulder muscles are recruited per shoulder
 
Squat 135x10-wu, 225x5-wu. 315x5, 325x5, 335x5, 345x5, 355x5- all were done with ease and good speed, had a slight balance problem cause I was squating in Sneakers :rolleyes: , should have use my normal shoes

Box squat 2x8 with 255- real easy

Leg ext 100x8, 110x8, 120x8

Leg curl 70x8, 80x8, 90x8

Shrugs 185x15, 205x15, 225x15, 245x15

Easy Day all together. Tings I learn today, use the thickest bar you can get cause the other one bend and wip to much, alway remeber squating shoes
 
DieHarder said:
squat bare foot!! did this the other day and really helped out my balance and esp explosion coming out of the hole.
Click to expand...


I would love too but unfortunally I can't due to my arches. Basically last time I tryed I only had 135 on the bar and my feet started to hurt on the plantar fascia. Went to my doc and he basically told me from years of doing sprints that my arch is really pronounced so I needed to lift with sneaker at least and preferally shoes with slight heel to accomodate my arches. Thank you for the advie though
 
Seated Military BB press, 95x10, 135x8, work sets; 155x5, 160x5, 165x5, 170x5, 175x5-all reps were lowered to clavicles and head back, when bar went past my head on way up I pushed my head through my arms to control the lockout and minimize any pec involvement.

OHP Pause-style: 2x8reps with 105. Talk about fucking tough, I can rep that shit all day seated or standing without a full pause, but add a pause and standing and my shoulders were on fire :redhot:

Neutral grip db press: 35'sx8, 40'sx8, 45'sx8-easy reps but holding each lockout for a full 2 count sucks.

Modified Face-pulls: 80x10, 90x10, 100x10-rear delts were on fire, new grip and new position of the pulley made all the difference.

Push-downs with modified pulley height: 90x10, 100x10, 110x10-put the pulley at sternum height so I couldn't use any other muscle besides my tricept to move the fucking weight.

French press- 55x12, 60x12, 65x12- tris were done, use a long ROM on these

Total time 40 minutes-should rest some more between 5x5 sets but weight was light today. Got adjusted thank god cause I got really fucked up due to squat bar episode, been getting by by using pain killers
 
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