So I’m just starting the first week of Phase 2 of Coach Thib’s Beast Building and I figured I would post my training log.
Starting stats:
19 years old
6’1"
173 lb
~10% BF
*Note: this was my weight at the end of a 4 week cut on a keto-diet, so I was pretty depleted. I shot up to around 180-183 within 3 weeks of starting my bulking diet. *
Will post pics later.
Week 1:
Monday: Motor skill acquisition (80%; triples)
Push: Bench Press (175lb) (10 sets)
Lower: Front Squat (185lb) (7 sets; low back pain)
Pull: Barbell Row (155lb) (low-back pain; 11 sets on machine)
Tuesday: Isometric/explosive contrast
Whole:
A1: Isometric Deadlift (6-9s)
A2: Clean from Hang (3-5 acceleration reps) (115lbs)
Lower:
A1: Isometric Back Squat (6-9s)
A2: Jump Squat with 20-30% of 1RM (6-8 acceleration reps) (65lbs)
Push:
A1: Isometric Bench Press (6-9s)
A2: Smith Speed Bench with 45-55% of 1RM (3-5 acceleration reps) (115lbs)
Each complex performed 4x; 120s rest between A1 and A2.
Wednesday: Off
Thursday: Motor skill acquisition (80%; triples)
Push: Push Press (135lbs) (10 sets)
Lower: Deadlift (295lbs) (8 sets)
Pull: Weighted Pullup (20lb assist) (11 sets)
Accessory: (no more than 15 minutes total)
A1. Skullcrusher (60 lb)
A2. Barbell Curl (60 lb)
3 Supersets of 5 reps (60s rests)
3x15 Barbell Calf Raise (315 lb)
Friday: Off
Saturday: Overload/Tendon Strength
Overload:
Push:
A1: Partial Bench Press (upper half) (225 lb)
A2: Manual Eccentric Bench Press
Lower:
A1: Rack Deadlift from above knee (405 lb)
A2: Eccentric Deadlift (90-110% of 1RM) (descent in 5-10s, add weight if slower, performed once)
Pull:
A1: Partial Chinup (Use weight that only allows you to do lower half of ROM) (+25 lb)
A2: Eccentric Chinup (100-120% of 1RM) (descent in 15s, add weight if slower, performed once)
Each complex performed 4x; sets of 4 reps for partials)
Tendon:
Push: Bench Press (130 reps)
Lower: Leg Press (100 reps)
Pull: Lat Pulldown (200 reps)
Sunday: Off