T Nation

Training to Unlock the BEAst-in-I: Monsters of the Mississippi Prep


#625

Why not twice a week? Better for Hypertrophy and technique gains


#626

I might do some technique work on a different day in the near future, but I am already hammering my Overhead twice per week. Most of what I did today was accessories for my Overhead lifts For this first 4 week cycle of the program though, I am not overly worried about it.


#627

Alrighty then. I better not see you zero any overhead events next time then


#628

Not planning on it. :slight_smile:


#629

Front Squat
1 x 1 @ 285 (+5lb PR)
1 x 0 @ 300
6 x 10 @ 150 (Beltless)

A little disappointed in that. Probably just still fatigued from the comp and having a bit of yoke flu. Glad I did scrap out a baby PR though.

DOH Fat Grip DL
x 1 @ 210
x 1 @ 225 (+20 lb PR)
x 1 @ 205

Box Romanian DL (Mid shin to hips)
3 x 10 @ 225

Leg Curl 3 x 20
Calf Raises 3 x 20
Standing Leg Ext 3 x 20


#630

A pr is a pr man!


#631

Pretty beast mode IMO. I don’t think I could front Skwat 3 plates. Maybe 120 give or take a smidge


#632

@duketheslaya

True, I guess I expected that 300 just a little too soon

@guineapig

Thanks, Hoping to get the 3 plates (315) sometime in the first half of the year.


#633

I ran this (cube method for squats) and in 6 weeks added 20kg to my front squat 1rm. I got this from @strongmanbrett I set the main squat as front squat and did ssb as assistance squat. I also switched the days around so heavier squatting earlier on the week and lighter rep squats on event day. You want the DE work to be explosive as possible btw.

Also I’ve found Heavy front squat walkouts to be insane for building core+ upper back strength and getting the body accustomed to heavier loads. Simply walkout a front squat 10-20kg (say id do 130kg one week, 140 the next) heavier than your one rep max and hold it for ten seconds. Do 1 set before your main front squat work and it will feel so light. However i don’t like to include them for more than 2 weeks in a row as they are taxing. Ive found the week after the second week of walkouts leads to nice pr’s. I don’t know if you’d respond well to that as its geared more towards Neurotype1A but it could help you. (I don’t know what neurotype you are)


#634

Will check out that program, probably won’t run it for a bit. But I will look into it. I have done heavy walk outs a handful of times. Think I worked up to 405 Front Hold last time I did it.


#635

Log Press
2 x 1 @ 127 (Pause in the Dip and Drive)
6 x 10 @ 77 (Strict)

Pullups/Chinups
5, 4, 4, 3

DB Flat Bench
3 x 10 @ 45/hand

Finger Curls
2 x 11 @ 155
1 x 12 @ 135

Zottman Curls
4 x 12 @ 15
2 x 12 @ 25
1 x 12 @ 30

DB Incline Tricep Ext
3 x 15 @ 20, 25, 30
2 x 8 @ 35, 30
1 x 12 @ 25
1 x 27 @ 20

Laterals
1 x 15 (Cables)
2 x 5 @ 40, 50 (Leaning DB)
1 x 15 @ 15 (Seated)
3 x 20 @ 10 (Seated)

Neck Ext and Neck Curl: 1 x 20 each



#636

Came pretty close to vomiting at least once during this workout. Also one of the few times I felt the need to take a break and take some intra workout carbs (mountain dew). Not going to lie, I wasn’t planning on hitting something maximal, but I found myself doing so. Which made the planned volume harder. Finished the Deadlift volume as planned but everything else took a a slight hit.

DOH Deadlift 1 x 1 @ 335
Deadlift 1 x 2 @ 440 (+10 weight PR)
T & G Deadlift 6 x 10 @ 255

Tempo Front Squats 3 - 1 - 0
5 x 3 @ 155

I don’t actually count my tempos, I go for a slow and controlled descent, noticeable pause, and then come straight up at normal speed.

I took a 15 minute or so break here, and drank some mountain dew for energy. Drove to the gym I needed to be at for the sled work.

Stepups 3 x 10 @ 80

Now for the fun

Arm over Arm Pull/ Sled Push Suicides
So the premise of this breaks down into, set a course length, break it down into quarters with some kind of marker. I used kettlebells and cones. Attach rope to sled, load sled. Enjoy the suck:

  • Full Length Pull, Push it back to start
  • 3/4 Length Pull, Push it back to start
  • 1/2 Length Pull, Push it back to start
  • 1/4 Length Pull, Push it back to start
  • Full Length Pull, Push it back to start.

Did 3 Rounds. Round 1 with just 1 plate on the Sled. Round 2 with 2 Plates on the Sled. Holy crap this was harder than expected. Round 3 with just 1 plate on the sled again. Arms and lungs were burning like crazy. Each round was a minimum of 2.5 minutes.


#637

Brutal. beast deadlifts too


#638

Thanks Duke, hoping that 500lbs will be in the tank around the time my next competition roles around.


#639

I reckon it will


#640

New Shokran has me hype!

Incline Bench
1 x 1 @ 145 (Pause)
6 x 10 @ 100

Pullups 3, 2, 4, 2, 3

KB Clean + Strict Press
10 x 2 + 5 @ 45/hand

French Press 4 x 10 @ 70
Rows 4 x 12
Cable Lateral 1 x 15
DB Leaning Lateral 1 x 5 @ 40, 1 x 5 @ 55
DB Laterals 3 x 25
Zottman Curls 7 x 12 @ 20


#641

Front Squat
1 x 1 @ 240
6 x 10 @ 155

Fat Grip DL
5 x 3 @ 180

Box Romanian DL
3 x 10 @ 230

Calf Raises 3 x 15
Standing Leg Ext 3 x 15
Lying Leg Curl 3 x 16


#642

Log Press
2 x 1 @ 122 (Pause in Dip and Drive)
6 x 10 @ 77

I felt noticeably more stable during the dip and drive.

Pullups/Chinups 5, 4, 3, 3, 3

DB Flat Bench 3 x 10 @ 50/hand
Finger Curl 3 x 20 @ 95
Zottman Curls
5 x 12 @ 20, 1 x 12 @ 25, 1 x 12 @ 30
Incline Skull Crushers 3 x 20, 1 x 10, 1 x 30
DB Laterals 5 x 20

Rounded it off with light stretching and some foam rolling.


#643

Deadlifts (Beltless)
x 1 @ 375 (Easy overwarm single)
6 x 10 @ 260 (2 sets double overhand)

Tempo Front Squat 3- 1-0 (Beltless)
5 x 4 @ 160

Stepups 3 x 10 @ 95

Arm over arm/Sled Push Suicides
Explanation on post #632

Did 3 rounds with 55lbs of plate weight. There was about an hour and half break between rounds 2 and 3, because my sister called me, and when we talk its never a short conversation. Luckily I was completely alone as it was 1ish in the morning. Last round was a joke because of it.


#644

Incline Bench
x 1 @ 145 (Pause)
6 x 10 @ 105

Chinups/Pullups 4, 2, 3, 3, 3, 2, 1

KB Clean + Press @ 50/hand, 1 x 2 + 5, 9 x 2 + 3
French Press 4 x 10 @ 80
Zottman Curls 7 x 12 @ 25/hand

Barbell Rows 4 x 12 @ 115
Lateral Raises 100 reps