T Nation

Mr. Program Hopper


#1492

5/3/1 Beefcake Training
CYCLE 1 - WEEK 2 - DEADLIFT

DEADLIFT (ss: Dips - 50)
295x5
335x5
365x13

BACK SQUAT (ss: Face Pulls - 100)
275x10
275x10
275x10
275x10
275x10

CONDITION
Swim Sprints - 16 minutes

NOTES
Didn’t do FSL weight for squats because my lower back felt weird today, so decided to stay at 275. Still feel good and not beat up!


#1493

Would you normally do FSL on a deload?


#1494

Late to the party on this, but the thing about bringing up the floor rather than pushing at the ceiling was something I liked about 5/3/1 Beach Body (which is similar in some ways to Beefcake, with the 50 extra reps @ 80% on one lift per workout)


#1495

Sorry guys been MIA for over a month I think now. Life just got too busy to log. I finished up another cycle of BBB Beefcake and then I had to change it up. Life is just too busy right now and training is just there for me to stay healthy, strong, and release some stress. Just been doing a very simple A/B Full body 3x a week workout. It’s been going:

WORKOUT A
Back Squat
RDL
Chin-Ups
OH Press
Assistance

WORKOUT B
Deadlift
Front Squat
Rows
Bench Press
Assistance

I’m rotating between 4x8, 5x5, and 10x3 for my big lifts and giant/supersetting everything. Using the primary pattern template where every workout has a squat, hinge, pull, and push.

Yesterday workout was:

BACK SQUAT (ss: Chin-Ups - 5x10, Abs - 5x10) - less than 20 minutes
385x5
385x5
385x5
385x5
385x5

OH PRESS (ss: RDL - 5x5 @ 315, Face Pulls - 100) - less than 20 minutes
145x8
145x8
145x8
145x8

FRAME CARRY (ss: Dips - 1x50, Curls - 100) - less than 10 minutes
315 x 1 minute
315 x 1 minute
315 x 1 minute


#1496

I’ve been following your log for a while, haven’t commented (I don’t think), but unless my eyes deceived me, did this log get yet another name change in the 5 minutes I just spent catching up?


#1497

Yes, decided to stick with something simple and not catchy lol. Thanks for following along!


#1498

WEDNESDAY 1/17/19

DEADLIFT (ss: KB Swings - 5x10, Abs - 5x10) - Less than 30 minutes
315x3
335x3
355x3
385x3
405x3
405x3
405x3
405x3
405x3
405x3

FRONT SQUAT (ss: CS Rows - 5x10) - Less than 20 minutes
315x5
315x5
315x5
315x5
315x5

BENCH PRESS (ss: Split Squat 4x12, Face Pulls - 100) - Less than 15 minutes
225x8
225x8
225x8
225x8


#1499

I like the new log name Nutty
And as always you know how to put a good program together. Awesome.


#1500

Thanks man. I’ve learned over time that the busier life gets, the more simple training should be.

I think eventually here I might get on the @ActivitiesGuy train and just train 30 min day daily.

Rotate between squat + abs, oh press + chin-ups, deadlift + lunges, bench + rows, and keep it going!


#1501

Sounds very interesting, how would you plan a progression on this…
Like the above 4x8, 5x5, 10x3 or something else?


#1502

Not nutty, but I run all of my programs exactly the same way (push+pull+abs, squat/deadlift+hinge/jump+abs) and I tend to not focus on progression as much with the second movements. More about reps, quality, and feel. Somedays if I do pull ups as my pull, I’ll do them bodyweight for 10s or 12s or i’ll go weighted for fewer or something.


#1503

FRIDAY 1/18/19

OH PRESS (ss: Chin-Ups - 5x12)
135x8
155x3
175x3
185x3
195x3
205x2
175x8

BACK SQUAT (ss: Ab Wheel - 5x20)
275x10
275x10
275x10
275x10
275x10

GOOD MORNING (ss: Lunges 100, Curls 100)
135x10
135x10
135x10
135x10
135x10


#1504

MONDAY 1/21/19

BACK SQUAT (ss: Abs - 5x10, Chin-Ups - 5x10)
405x3
405x3
405x3
405x3
405x3
405x3
385x3
385x3
365x3
365x3

OH PRESS (ss: CS Row - 5x10, Band Pull Aparts - 100)
155x8
155x8
155x8
155x8

FRAME CARRY (ss: Dips 1x52, Curls - 100)
335 x 1 minute
335 x 1 minute
335 x 1 minute


#1505

WEDNESDAY 1/23/19

ONE BIG FUCKING GIANT SET!

DEADLIFT / BENCH PRESS / FRONT SQUAT / CHIN-UPS / KB SWING / AB WHEEL / JUMP ROPE / 2 MIN REST

405x8 / 235x8 / 305x8 / x12 / x10 / x10 / 50 skips
405x8 / 235x8 / 305x8 / x12 / x10 / x10 / 50 skips
405x8 / 235x8 / 305x8 / x12 / x10 / x10 / 50 skips
405x8 / 235x8 / 305x8 / x12 / x10 / x10 / 50 skips


#1506

Good lord man.


#1507

Pray to the iron gods before feeling the holy metal!

The reason I did this was because I got to the gym at 450AM today. The squat rack, bench press and chest supported machine are within 2 feet of each other and no one was there so I said fuck it lets giant set to make it out of here sooner lol.

This is great for change of pace, but I don’t think I could make this a thing at a commercial gym. If I had a home gym though, I know exactly how I want to train. Get 3 barbells, squat stand and the rest is history lol.


#1508

F*cking brutal


#1509

You’re insane Nutty :slight_smile:


#1510

FRIDAY 1/25/19

ANOTHER GIANT SET :grinning:

BACK SQUAT / OH PRESS / BB ROW / DIPS / BACK EXT / HANGING LEG RAISES / SPRINT / 2 MIN REST

315x10 / 175x6 / 245x10 / x15 / x10 / x12 / 40 Yards
315x10 / 175x6 / 245x10 / x15 / x10 / x12 / 40 Yards
315x10 / 175x6 / 245x10 / x15 / x10 / x12 / 40 Yards
315x10 / 175x6 / 245x10 / x15 / x10 / x12 / 40 Yards

Getting to the gym at 4:45 in the AM might be my new thing :wink:

Now off for snowboarding the whole weekend!


#1511

MONDAY 1/28/19

You know what time it is.

POWER CLEAN / BACK SQUAT / OH PRESS / PULL-UPS / PUSH UPS / AB WHEEL / JUMP ROPE / 2 MIN REST

275x3 / 405x5 / 155x8 / x10 / x25 / x15 / x50 skips
275x3 / 405x5 / 155x8 / x10 / x25 / x15 / x50 skips
275x3 / 405x5 / 155x8 / x10 / x25 / x15 / x50 skips
275x3 / 405x5 / 155x8 / x10 / x25 / x15 / x50 skips