T Nation

Building The Berserker: Beasts of Bluegrass Saga

7/31/20- Pure boredom session

Stuck at home all day, no work, no nothing. Not used to a relaxed friday so I went a little stir crazy.

  • Power Clean drills + Some strict Presses 40kg/88lbs x6-8min

  • Power Cleans-
    60kg/132lbs x5 + 1 Strict Press
    80kg/176lbs x4 + 1 Strict Press
    90kg/198lbs x2
    100kg/220lbs x2 (PR)
    110kg/242lbs x2 (PR)
    80kg/176lbs x15 (What the fuck am I a crossfitter now? Friendly competition that I got my ass kicked in, my friend got 20 reps… damn football kids)

4 Likes

Best reason to skip upper body! Strong work Brett, nice work on the power clean PRs as well!

1 Like

Sometime Last week I forgot the date.

  • Movement Prep x3 Rounds

  • Donkey Calf Raises- (5-5-5-5 Tempo)
    BW x20
    BW +200lbs/90kg x16 + 3 + 3 + 3
    Wanted to get calves out of the way so I made them HEAVY. This calf work has really payed off, I kinda have calves now. Finally swallowed the slow controlled calf work pill and who would’ve guessed… it works.

  • Back Squats-
    Bar x20
    135lbs/62kg x12
    225lbs/102kg x12
    275lbs/124kg x20 PR (Fucking easy, had another 5 in me, 3 plates for 20 might not be as easy though)

Another point during last week-

  • Clean drills x10min

  • Power Cleans-
    60kg/132lbs x5
    80kg/176lbs x5
    100kg/220lbs x2x3
    110kg/242lbs x1 (Was a lot cleaner than last weeks 110kg)

  • Log Clean & Jerk-
    Log x2x5
    160lbs/72.5kg x3
    180lbs/81kg x3
    200lbs/90kg x2x2
    220lbs/99kg x1 ~Belt on~
    240lbs/108kg x2x1
    260lbs/117kg x0 (Would’ve been a PR, seeing as I haven’t touched log in 3 months this was absolutely huge, I just missed lockout, so it’s technical and my body needs to get a little more used to producing force for overhead)

Overall a great transition week.
Started the final block of this program today, will be shooting for: 3 plates x20+ on squat, a stupid high rep set of deadlifts at 405, and a new log max.

8/10/20- Substrate A

  • Ab Complex- x3x1

  • Shuttles into a sled drag- x3x1
    80% Sprint x30ft
    Jog Back
    80% Sprint x60ft
    Drag Sled back x60ft

  • Back Attack- x5x1
    5 Heavy Partials for rear delt flyes
    15 light full ROM rear delt flyes
    10 NG Lat Pulldowns

  • Shoulder/Chest Collapse- x3x1
    20sec of each: 1.5 rep shoulder presses, full rep shoulder presses, high-ish incline bench.
    30 Lateral Raises.
    A good mechanical drop set, done at 55lbs/25kg with a neutral grip bar.

  • Arm Aneurysm- x2x1
    10 heavy curls W/A little body english into 20 fast band hammer curls
    10 Diamond push-ups W/45lbs/20kg weight vest into 20 fast band pushdowns

1 Like

I’ve got a great technique for this, skipping.

Not skipping rope, just skip doing calves!

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I lurk in here most the time, but goddamn the progress here has been insane! You’re in such a good position to be so strong when you’re older man (as if you aren’t strong now). What’s your current max reps at 405?

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Haven’t taken 4 plates for reps yet. I hit a fairly easy single at 405 after a rest pause 355 x12. In the land of what hasn’t happened yet I’d be willing to bet 405 for 4-5 reps would be in the tank,

Edit: If you were wondering deadlifts at 405 a while ago I pulled 405 x7 but haven’t had a chance to pull 4 plates for reps again. Everytime I get up to 405 though whether warming up for a good single or just pulling it for some triples or doubles it gets easier and easier.

1 Like

8/11/20- Deadlifts

  • Movement Prep x3 Rounds

  • Reactive Box Jumps- x7x1

  • Deficit Pendlay Rows-
    135lbs/62kg x6
    205lbs/93kg x4x6

  • Deadlifts-
    135lbs/62kg x5
    225lbs/102kg x5
    315lbs/143kg x3
    365lbs/165kg x1
    385lbs/174kg x4x4

8/13/20- Substrate B

  • Ab Work x3 Rounds

  • Shuttles into sled drag x3x1
    80% Sprint x30ft
    Jog Back
    80% sprint x60ft
    Drag Sled Back x60ft

  • Back Squats-
    Bar x12
    135lbs/62kg x12
    225lbs/102kg x12
    275lbs/124kg x8
    315lbs/143kg x15 (PR, no rest pause, felt easy as shit, really shows how big of a difference a good transition week makes)
    315lbs/143kg x15 (Rest pause, got it x10,x5. 10sec between sets)
    I think I’m ready for 315 x20 rn, but I’m gonna milk this program to get 20+

1 Like

Also because I’m a vain bastard:

Measuring about 26” mid thigh currently, and my VMO’s block me from seeing my
Knees😂 squats are paying off.

4 Likes

8/15/20- Log Press

  • Movement Prep x3 Rounds

  • Plyo’s- x5x1

  • Swiss Bar Push Press-
    Bar x2x10
    85lbs/38kg x10
    135lbs/62kg x2x12

  • Log Viper Press-
    Log x5
    160lbs/72kg x2x3
    180lbs/81kg x2x3
    200lbs/90kg x3 (PR Triple for vipers, not too shabby)

  • Jerk Supports W/Swiss Bar-
    200lbs/90kg x2x2 (5sec Holds)
    260lbs/117kg x5x2 (5sec Holds)
    300lbs/136kg x1 (5sec Hold)

5/17/20- Substrate A

  • Ab Work- x3x1

  • Shuttles W/Sled Drag- x2x2

  • Rear Delt Flyes SS W/Lat Pulldowns- x4x1
    5 Heavy RDF’s + 15 light + 10lat Pullodwns

  • Shoulder Collapse- x3x1
    20sec of each: 1.5 Rep overhead presses, normal presses, incline bench + 30 Lateral Raises
    (Did 55lbs/25kg for the presses overhead and jumps to 75lbs/34kg for the incline bench)

  • Arm Aneurysm- x2x2
    For Biceps: 10 heavy EZ Bar Curls SS W/20 rep fast band hammer curls
    For Triceps: Plate Skull crushers W/Chains SS W/20 rep fast band pushdowns

8/18/20- Deadlifts

  • Movement Prep x3 Rounds

  • Plyo’s- x6x1

  • Deficit Pendlay Rows-
    85lbs/38kg x7
    135lbs/62kg x7
    185lbs/84kg x3x7

  • Deadlifts-
    135lbs/62kg x5
    225lbs/102kg x5
    315lbs/143kg x3
    365lbs/165kg x1
    405lbs/183kg x1
    445lbs/202kg x5x1 (45sec rest between singles)
    405lbs/183kg x3x2

  • SSB Quarter Squats from pins- (DL Stance W/Chains)
    170lbs/77kg x4
    260lbs/117kg x4
    300lbs/136kg x10x4 W/Heavy Chains (30sec Rest)

(Starting with thoracic rounded out and exploding up as hard as possible to really bring up the weak spot in my back and keep me explosive)

2 Likes

strong training, keep it going!!!

1 Like

8/20/20- Substrate B

  • Ab Work- x3x1

  • Shuttle Runs W/Sled Drag- x2x2

  • Squats-
    Bar x20
    135lbs/62kg x2x15
    185lbs/84kg x10
    225lbs/102kg x2x10

  • Box RDL’s W/Axle-
    105lbs/47kg +Chains x30sec
    155lbs/70kg +Chains x3x30sec (1min Rest)

(Let my squats rest a bit for next week. Will be pulling the trigger on 315 x20+)

8/22/20- Log Pressing

  • Movement Prep- x3x1

  • plyo’s- x6x1

  • Swiss Bar Push Press-
    Bar x20
    85lbs/38kg x10
    135lbs/62kg x10
    155lbs/70kg x2x10

  • Log Clean & Jerk-
    Empty Log- x5
    160lbs/72kg x3
    180lbs/81kg x2
    210lbs/95kg x2x2
    240lbs/109kg x3x2 (PR for sure)

(Original Plan for today was 210lbs x5x2, first 2 sets of doubles felt far far too light, bumped up to 240 to finish off my last doubles and it absolute flew)

Swiss Bar Jerk Recoveries-
135lbs/62kg x2 (5sec hold)
185lbs/84kg x2 (5sec hold)
235lbs/106kg x2 (5sec hold)
285lbs/129kg x2 (5sec hold)
305lbs/138kg x4x2 (3sec hold)

1 Like

8/24/20- Squats

  • Movement Prep x3 Rounds

  • Back Squats
    Bar x10
    135lbs/62kg x10
    225lbs/102kg x10
    275lbs/125kg x10
    315lbs/143kg x22 (PR, depth wasn’t perfect on every rep but still got that coveted “rip your face off” sensation by the end)

@T3hPwnisher @strongmanvinny2

Thought y’all would appreciate a good painful set haha.

4 Likes

Nothing quite like 20 rep squats, eh? Way to go man.

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Awesome work mate, you’ve really made some unreal progress over the last couple years! Inspiring to see

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Thanks brotha! As have you!

8/26/20- Deadlifts

  • Movement Prep- x3 Rounds

  • Deficit Pendlay Rows W/Axle-
    105lbs/47kg x8
    155lbs/70kg x7
    205lbs/93kg x2x6

  • Deadlifts-
    135lbs/62kg x5
    225lbs/102kg x3
    315lbs/143kg x1
    365lbs/165kg x1
    405lbs/183kg x1
    445lbs/202kg x1
    465lbs/211kg x3x1 (45sec rest)
    445lbs/202kg x5 (Easy PR, might’ve had 6/7)

3 Likes

Holy shit man! Very impressive.

1 Like

8/28/20- Log Press

  • Movement Prep x3 Rounds

  • Plyos- x5x1

  • Swiss Bar Push Press-
    Bar x20
    85lbs/38kg x8
    135lbs/62kg x8
    165lbs/75kg x2x8

  • Log Clean & Jerk-
    Empty Log x3
    160lbs/72kg x3
    180lbs/81kg x2
    210lbs/95kg x1
    230lbs/104kg x1
    250lbs/113kg x5x1 (This was my old PR lmao, technically my last rep got too wobbly when I finished it because catch position was poor… so in reality a 4x1. Goal today was as many singles with 60sec rest and I killed it)

Not to toot my own horn but this has hands down been one of my most impressive weeks of lifting.
Monday: 315 x22 on squat
Wednesday: 465 x3x1 W/45sec rest on deadlift + 445 x5 PR
Friday: Multiple singles at 250 on log press W/60sec rest

3 Likes

9/1/20- Squats & Strict Press

  • Movement Prep x3 Rounds

  • Plyo’s x5x1

  • Cambered Bar Squats- (Thing is fucking brutal)
    Bar x20
    155lbs/70kg x10
    205lbs/93kg x10
    255lbs/115 x10
    265lbs/120 x10
    275lbs/126 x10
    295lbs/134kg x10

  • Log Strict Press-
    Empty log x10
    120lbs/54kg x10
    130lbs/59kg x10
    140lbs/63kg x10 (pr I think)

2 Likes

9/2/20- Substrate

  • Hamstring Work- x3 sets of: 5 GHR’s SS W/15 Axle RDL’s + Drop set on last set for RDL’s

  • Front Foot Elevated Zercher Split Squats-
    55lbs/25kg x10
    75lbs/34kg x10
    95lbs/43kg x10
    115lbs/52kg x10 (Right Leg)
    -Start Drop Set of PAIN-
    95lbs/43kg x10
    75lbs/34kg x10
    55lbs/25kg x10
    BW x10 W/2sec Pause on each rep.
    (Repeat from 115lbs x10 with left leg)

  • Back Work x5 Rounds- 20 seesaw band rows SS W/10 Lat Pulldowns

  • Contrast Chest x3 Sets- 10 “0accl” DB Incline bench (50lbs/22kg) SS W/20 fast and elastic band chest flyes

1 Like