The BEAst_in_i: Divine General

Training Logs
425

Iowa Games Prep

Pause Bench (SS) Band Pullaparts
x 1 @ 205

Slingshot Bench Press (SS) Band Pullaparts
x 1 @ 225

Pause Bench (SS) Band Pullaparts
5 x 10 @ 135

Pause @ Eye Strict Press
6 x 3 @ 95
1 x 5 @ 65

Cable Row 4 x 20
Tricep Pushdowns 5 x 20
Cable Laterals 2 x 20
DB Laterals (SS) Pinch Grip Holds 3 Rounds @15lbs
3 x 20 (SS) Last Set 1 Minute

426

Iowa Games Prep

3 Quarter Mile Treadmill Run
I just couldn’t bring myself to finish the mile. It’s so dull, I just can’t do it. Will do something else in it’s place since it was just a simple answer to wanting to improve cardiovascular conditioning.

Shrugs
5 x 10 @ 335

DOH Static Hold
195 lbs: 40 secs
135 lbs: 40 secs

Hanging Leg Raises
Sets of 15

Ab Pushouts
3 x 20

Landmine Oblique Twist
3 x 20

Split Jerk Technique Work
Using the technique from the JTS video, warmed up my front rack position with 135 then worked on actual Split Jerk technique with 70 lbs.

https://www.instagram.com/p/BjEUFpPBvjg/?taken-by=beast_in_i

427

Iowa Games Prep

Front Squat (SS) Jumping Lunges
x 1 @ 275 (+10lb PR)(124.7kg)
5 x 10 @ 140

Might have done a 6th set of 10. I lost count so I did another set to be sure I did the work. I was whipping through it anyways. I did my first knee jump of the day and knew if I did it again I would probably face plant. So I opted to do Jumping lunges instead. Did 2 per side while working up to the PR single.

Pause off Floor Deadlift
6 x 3 @ 295 (133.8kg)

Did these all Double Overhand because I could. I usually strap up so I can focus on the quality of the lift but my grip felt solid and tight even though my forearms were super sore when I woke up

Walking Lunges
2 sets @ 15/hand
2 sets @ 20/hand

Calf Raises 5 x 20
Hip Adduction 3 x 20

https://www.instagram.com/p/BjGBASqhmYD/?taken-by=beast_in_i
https://www.instagram.com/p/BjGJAU5Bfv_/?taken-by=beast_in_i

1 Like
428

Iowa Games Prep

2 mile walk in 41 minutes 30 Seconds

429

Iowa Games Prep

.5 Captain of Crush came in the mail today. Closed it 2nd try. Failed the the first, warmed up with the shitty one from Walmart and tried again, got it. Got at least 5 solid closes with my right (dominant) hand, 2 with my left and some partials with my left. Trainer became instantly easier. Had a friend over and had him try it and he got it first try which is cool.

430

Iowa Games Prep

Somewhere between 5 and 10 minutes of mobilizing for the Front Rack position.

Split Jerk (GS) Bandpullapart (GS) Depth Jump
10 x 2 @ 75 (GS) x 30 (GS) x 3

Z - Press
5 x 10 @ 50

Chinups/Pullups
4 x 2

Latpulldown 3 x 15
Cable Lateral Raises 2 x 20
Cable OH Ext 5 x 20
DB Laterals (SS) Pinch Grip Hold: 3 Rounds
x10, 2 x 20 (SS) Last set: 10lbs/hand x 2 minutes 4 seconds

My thumbs in particular were feeling beat up today, by the time I got to the Pinch Grip stuff they weren’t feeling too hot. I saw an opportunity for some growth and jumped in. After about a minute my thumbs were crying but I didn’t let go. The dumbbells started to slide out of my fingers at a minute and 40 seconds, “No you’re not going anywhere” and I squeezed with all my might and grit my teeth. “Come on, come on, come ooooooooonn!” Shortly after 2 minutes were up my left hand gave out.

1 Like
431

Iowa Games Prep

Shrugs
5 x 10 @ 355

DOH Static Hold
40 Secs @ 200lbs
50 Secs @ 135lbs

Misgripped it but didn’t want to let go. Hurt like hell but I made it.

Weighted Hanging Leg Raises
3 x 10 @ +10

Ab Pushouts
3 x 20 @ 35

Landmine Oblique Twist
3 x 20

1 Like
432

Iowa Games Prep

1.5" Deficit Deadlift (SS) Tuck Jumps
x 2 @ 395 (179)
5 x 10 @ 230 (Beltless)

Was a little lazy with the tuck jumps, had a rough day and was just excited to Deadlift.

Pretty happy with the 395 x 2.

Cambered Bar Squat
x 10 @ 160 (Beltless)
x 10 @ 165 (Beltless)
x 10 @ 170

DB Romanian DL (Toes Elevated)
3 x 15 @ 30

Extended ROM Calf Stuff (SS) Empty Trap Bar Walks
3 x 20 (SS) 5 Short Walks

https://www.instagram.com/p/BjOlbDPhEKd/?taken-by=beast_in_i
https://www.instagram.com/p/BjOqHRdBvO7/?taken-by=beast_in_i

433

Iowa Games Prep

Shrugs
5 x 10 @ 375

Front Rack Mobility

Split Jerk
x 1 @ 115
2 x 3 @ 65

Grippers
x5 w/ Trainer
4 x 1 w/ .5
3 x 40 @ 20lbs

434

Iowa Games Prep

Pause Bench (SS) Band Pullapart
x 1 @ 205
x 1 @ 210
3 x 10 @ 140
2 x 8 @ 140

Pause Strict Press
1 x 3 @ 97.5
6 x 3 @ 85

Uneven loading by accident.

Cable Lateral 2 x 20
Tricep PD 5 x 20
DB Seal Row 4 x 15 @ 40/hand
DB Laterals (SS) Pinch Grip Holds 4 Rounds

435

Iowa Games Prep

Shrugs
x 10 @ 385
x 20 @ 315
x 20 @ 225

DOH Static Hold
205: 40 Secs
135: 50 Secs

Weighted Hanging Leg Raises
3 x 12 @ +10

Ab Pushouts
3 x 20 @ 40

Landmine Oblique Twist
3 x 20

436

Iowa Games Prep

Front Squat (SS) Knee Jump
x 1 @ 255 (Beltless PR)
x 1 @ 280 (+5lb PR)
5 x 10 @ 145

Fat Grip Deadlift
3 x 5 @ 145

Even though I know I am getting stronger my increased belt use caused some doubt that I was actually stronger or if it was the belts and I was already this strong. So I took a crack at a Front Squat PR with no belt on to help alleviate this ‘fear’

Pause Mid Shin Deadlift
6 x 3 @ 300

Walking Lunges
3 sets

Calf Raises
5 x 20

437

Iowa Games Prep

Front Rack Mobility Warmup

Split Jerk (GS) Depth Jump (GS) Band Pullaparts
10 x 2 @ 80

During the warmups I was doing 3 depth jumps, but once I got to working sets I only did only 1 per set. Surprise surprise I figured out how to brace better for Depth Jumps on something like my 3rd single and it stopped jolting my hips.

Z Press (SS) Pullups
5 x10 @ 60 (SS) 5 x 2

Gymnastics Rings Pullups
5 x 2

Focused on making sure to come to a dead hang before pulling again. With my previous Pullup training I was kind of lax about it, which probably was holding back progression.

Cable OH Tricep Ext 5 x 20
Cable Laterals 2 x 20
DB Laterals (SS) Pinch Grip Hold 3 Rounds

I was going to complain about something that happened at the gym today, but as I was typing it out I realized it doesn’t matter and I am going to move on.

438

Iowa Games Prep

Shrugs
x 12 @ 405
x 20 @ 315 (Snatch Grip)
x 25 @ 225 (Snatch Grip)

Static Holds
210: 40 Seconds
135: 50 Seconds

Hanging Leg Raises
3 x 15 @ +10

Ab Pushouts
3 x 20 @ 30

Landmine Oblique Twist
3 x 20

439

Iowa Games Prep

Deficit Deadlift (SS) Tuck Jump
x 1 @ 385
x 2 @ 405
5 x 10 @ 235

First set of 10 was done double overhand, just to see if I could. Second set tried to do the same and I got 7 before needing to switch to mix grip. Strapped up for the last 3 sets as per the norm.

While doing the Tuck Jumps I actually felt kind of explosive. Neat feeling.

Cambered Bar Squats
2 x 10 @ 165
1 x 10 @ 170

DB Romanian DL (Toes Elevated)
3 x 15 @ 35

Extended ROM Calf Raises 3 x 20
Trap Bar Carry 5 x 1 @ 65
Leg Ext 3 x 20

https://www.instagram.com/p/Bjgomc_BXdh/?taken-by=beast_in_i

440

Iowa Games Prep

Shrugs
x 15 @ 425
x 20 @ 315 (Snatch Grip)
x 20 @ 225 (Snatch Grip)

Front Rack Mobility

Split Jerk
5 x 2 @ 85

441

Iowa Games Prep

Pause Bench (SS) Reverse Fly
1 x 1 @ 210
3 x 8 @ 145

T&G Bench (SS) Reverse Fly
2 x 8 @ 145

Pause Strict Press
7 x 3 @ 90

Wider Grip Pullups 5 x 3
Neutral Grip Pullups 6 x 3
Tricep PD 5 x 20
Cable Laterals 2 x 25
DB Laterals (SS) Pinch Grip 3 Rounds

1 Like
442

Iowa Games Prep

Shrugs
x15 @ 445
x20 @ 315 (Snatch grip, against bands for lolz)
x25 @ 225 (Snatch Grip)

DOH Static Hold
215: 32 Seconds
135: 60 Seconds

Hanging Leg Raises
3 x 10 @+12.5
1 x 10 @ BW

Ab Pushouts 3 x 20
Landmine Oblique Twists 3 x 20

443

Iowa Games Prep

Knee Jumps: 4

Front Squats
1 x 1 @ 255
5 x 10 @ 150

Fat Grip DL
3 x 5 @ 150

Pause Mid Shin Deadlifts
6 x 3 @ 305

Lunges 4 sets
Calf Raises 5 x 20
Hip Adduction 3 x 20

https://www.instagram.com/p/Bjq4jb-hi93/?taken-by=beast_in_i

444

Iowa Games Prep

Front Rack Mobility

Split Jerk (GS) Depth Jumps (GS) Band Pullaparts
5 x 2 @ 90
5 x 2 @ 85

Z Press (SS) Gymnastics Rings Pullups
5 x 8 @ 65 (SS) 5 x 3

Wider Grip Pullups 1 x 3
NG Chinups 1 x 3

Cable Laterals 2 x 20
OH Tricep Ext 5 x 20
DB Laterals (SS) Pinch Grip Holds 3 Rounds