The BEAst_in_i: Crown the King

Lift the Heavens

Strict Press
x 3 at 135 (“wait, that was easy?”)
x 3 at 145 (“wtf?” blankly stares into the void, processing this information)
x 3 at 150 (“Just right”)
4 x 3 at 120

Went in expecting to hit 135 for my top triple. Felt pretty easy relatively speaking. So I went to 145, didn’t feel that much harder so I went for 150 to match a PR from earlier this year. Was cleaner reps and had reps in the tank. Drop sets ended up being a little harder than prescribed, but thats likely do to having to do multiple heavier sets to find the adequately difficult set.

Close Grip Incline Bench
3 x 10 at 140

DB Strict Press
3 x 8 at 30/hand

Lat Pulldown
3 x 17 at 120

DB Chest Supported Row
4 x 6 at 50/hand

Ab Wheel
2 x 13

Lift the Heavens

Deadlift
x 1 at 455
4 x 1 at 365 (All double over)

Warmed up doing an extra break of the weight off the floor to practice pulling out slack. Slight overshoot on the rx’d rpe but definitely not a max effort lift.

Sandbag RDLs
3 x 10 at 100

Dumbbell RDLs are on the program, but switched it out for this.

Bulgarian Split Squats
4 x 6/side at 26

Barbell Rows
3 x 6 at 155

Regular bar, all double over for additional grip work.

Hanging Leg Raises
3 x 9

*W-Y-T Raises*
2 x 20

https://www.instagram.com/p/Cw1mRb0g1J_/?img_index=1

Lift the Heavens

CG Spoto Press
x 5 at 205

Axle Continental Clean and Push Press
3 x 2 at 145
x 1 at 175
x 0 at 190

CG Spoto Press
4 x 5 at 165

Lu Raises
2 x 20 at 15/hand

DB Chest Supported Shrug
3 x 10 at 55/hand

Low Cable Row
3 x 11 at 160

Side Plank
2 x 15 seconds/side

https://www.instagram.com/p/Cw61DB-gz1a/?img_index=1

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Hamstring Curls
3 x 12

Front Squat
x 3 at 225
4 x 3 at 180

Reverse Lunges (buffalo bar)
3 x 8 at 65 /side

Suit Case Carries
3 x 25ft /side at 126

Lat Pulldown
3 x 9 at 145
x 15 at 75

https://www.instagram.com/p/Cw-7imQgrDr/

With all the hard work your putting in, you will definitely kill it at your next meet

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Yeah, seems to be going well right now too.

Lift the Heavens

Strict Press
x 1 at 145
x 0 at 160
x 0 at 155
4 x 1 at 115

RX was single at RPE 8, after last week, I thought 160 was pretty reasonable, even if harder than RPE 8. Flat miss, no ability to grind. Tried 155, again flat miss no ability to grind. Just got in the light singles volume gaming it a little bit by alternating removing wrist wraps and belt.

CG Incline
at 145 x 9, 9, 8

DB Overhead Press
3 x 12 at 30/hand

Lat Pulldown
3 x 15 at 120

Chest Supported Row
3 x 20 at 45/side

Ab Wheel
2 x 12

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RDL
x 1 at 466

So one conventional rep and 1 rdl rep.

Deadlift
x 3 at 315

Hamstrings had not much left to give.

Off set Split Squats
4 x 8/side at 26

KB RDLs
3 x 10 at 53/hand
Barbell Rows
3 x 8 at 185

W Y T Raises
2 x 20

Hanging Leg Raises
3 x 8

https://www.instagram.com/p/CxH4MIVOe-7/

Lift the Heavens

CG Spoto Bench
x 5 at 215

Axle Continental Clean and Press
5 x 3 at 145

Program called for 3 sets of 5. To alleviate my specific issue with push press with a straight bar, I switched the rep set scheme to reduce the amount of times I would have to receive the bar.

CG Spoto Bench
4 x 1 at 170

Lu Raises
2 x 15 at 10/hand

Kelso Shrugs
3 x 20 at 50/hand

Low Cable Row
3 x 12 at 165
x 20 at 75

Side Planks
2 x 20 seconds

https://www.instagram.com/p/CxM2an2g5tj/?img_index=1

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Hamstring Curls
3 x 12

Front Squat
x 1 at 300
4 x 1 at 245

KB Reverse Lunges
3 x 10/side at 52lb

Sandbag to Shoulder + Carry
3 x 25ft/ side at 100

Lat Pulldown
3 x 9 at 145
x 20 at 80

Back Extension
x 20

https://www.instagram.com/p/CxRVQJvAyhc/

Last day of deload today. Start prep for Winter Siege on Monday

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Time to grind!!

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Lift the Heavens

Strict press
x 1 at 145
3 x 2 at 115

Lat Pulldown
3 x 15 at 120

Pendlay Row
4 x 8 at 165

Close Grip bench
3 x 12 at 175

Ab Wheel
2 x 12

https://www.instagram.com/p/CxoBFYOv3Qe/


Axle Deadlift
5 x 1 at 365 + Micro Minis

KB RDL
3 x 10 at 80/hand

Split Squats
4 x 8 at 26

Barbell rows
3 x 8 at 185

W-y-T raises
2 x 20

Hanging Leg Raises
3 x 12

https://www.instagram.com/p/Cxr7b4Ru63J/

Lift the Heavens

Sandbag Throw
3 rounds
20, 25, 40

Cg Incline Bench
x 3 at 165

Continental Clean and Push Jerk/Press
3 x 3 at 155

Did warmups and first working set only doing the second pull of the continental to work on that. Since I was dropping the bar bar on the final rep of each set, the following 2 sets were pulled from the ground.

cg Incline Bench
4 x 3 at 135

Lu Raises
2 x 17 at 10/hand

Kelso Shrugs
3 x 10

** Low Cable Row**
3 x 10 at 180

Side Planks
2 x 15 seconds/side

Lift the Heavens/Winter Siege VI

Using the program I bought as the base for my prep for Winter Siege VI, the main changes come from backing off Deadlift intensity and fiddling with squats a bit to keep bar speed up but still keep Front Squats the focus. Day 4 is my big event day. Also going to be throwing every training day.

Bag Throw into Ceiling
4 x 1 at 25

Goal was to smack the ceiling, succeeded.

Front Squat
x 5 at 205

Front to Back Squat
3 x 3 + 2 at 170

So just taking part of the drop sets, and splitting it into Back Squats so bar speed stays up. Will naturally slow down but want some that speed adaptation for throwing which is at least my next 2 planned competitions

Zercher Yoke Carry
2 x 20ft at 260

Stone Load to 52"ish

3 sets with 220

I tried to load to the platform people were struggling with during the Strength Games competition a few hour earlier and couldn’t make it happen. Still fine happy with how this felt since I haven’t trained with stones with the prep for the last Winter Siege, will play with the next stone up next week for loading and then try to dial in shouldering.

Hip Thrust
2 x 20 at 75

Getting some extra blood flow into the hips/glutes.

https://www.instagram.com/p/Cx1QJT2PR75/

Winter Siege VI

Sandbag throw
3 x 1 at 25
2 x 1 at 50 (not very high)

Strict press
x 1 at 145
3 x 1 at 125

Spoto Close Grip bench
x 10 at 185
2 x 10 at 175

Wasn’t supposed to do spoto, oops, fuck it whatever.

Lat Pulldown
3 x 15 at 145

Pendlay Row
4 x 6 at 185

Ab Wheel
2 x 12

Winter Siege VI

RDL
x 2 at 475

Axle Deadlifts (SS) Bag Throws
4 x 2 at 365 (SS) 5 x 1 at 25

Split Squats
4 x 6 at 38

Barbell rows
3 x 6 at 205

W-y-T raises
2 x 20

Hanging Leg Raises
3 x 15

Hip thrusts
3 x 10 at 135

https://www.instagram.com/p/Cx-CEOFuvt6/

Cool log title

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Bag Throw
2 x 1 at 40
4 x 1 at 25

Close Grip Incline Bench
x 2 at 175

Continental Clean and Push Jerk/Press
x 2 at 175
x 1 at 187
2 x 2 at 135

Only doing the 2nd pull off pins.

CG Incline Bench
4 x 2 at 140

Lu Raises
2 x 17 at 10/hand

Trap Bar Kelso Shrugs
3 x 10 at 115

Low Cable Row
3 x 8 at 200

Side Planks
2 x 30 seconds/side

how is everything feeling?