T Nation

Training to Unlock the BEAst-in-I: Off-season


#485

Pause Strict Press (SS) Band Pullaparts
8 x 3 @ 100

Close Grip Bench (SS)
3 x 10 @ 145

Weighted Fat Handle Chinup @ +10 (SS)
4 , 4, 3, 2, 3, 4

Cable Rows 4 x 12
Lateral Raises 5 x 20
Skull Crushers 2 x 20
Tricep Pushdown 3 x 20
Curls 3 x 20
DOH Static Holds @ 195: 35 seconds x 2


#486

Deadlift (Beltless)
8 x 3 @ 285

Tempo Front Squat
5 x 4 @ 160

Suitcase Carry
1 x fuck it @ 60

My back hated it a lot.

Calf Raises 3 x 20

I was mentally checked out today, maybe next time.


#487

One Arm Jerk Recovery
x .5 @ 125

Got it on right side but not left.

Strict Press (SS)
5 x 5 @ 105

Chinups/Pullups (SS)
7, 5, 4, 4, 4 4. 4, 3

Kettlebells Cleans
Worked upto 2 x 1 @ 60

The first time I tried 60 a few weeks ago I failed the the first clean and got it on a second try. Got the clean right the first time this time and pulled off another one. Getting better at doing these. Mainly because I don’t want something so stupid causing me problems again after it kicked my butt two years in a row.

Kettlebell C& P 3 + 1 (SS) 10 Jumping Jacks EMOM @ 35

Laterals 3 x 12
Tricep OH Ext 3 x 20
Curls 3 x 15

Static Hold @ 175: 60 Seconds


#488

Front Squat (Beltless)
8 x 3 @ 190

Fat Grip DL (Beltless)
3 x 10 @ 135

Snatch Grip DL (Beltless)
3 x 6 @ 275

Leg Press 3 x 20
Ext Calf Raises 3 x 20
Hanging Leg Raises 3 x 10


#489

Pause Strict Press (SS)
9 x 3 @ 90

Chinups (SS)
9, 5, 2 , 4 , 1
2 @ +25
2 @ +30

Close Grip Decline Bench Press
3 x 10 @ 150

Cable Row 4 x 12
Laterals 5 x 15 (SS)
Tricep PD 5 x 15 (SS)
Curls 4 x 15

DOH Static Holds @ 200: 2 x 35 seconds



#490

Deadlift (Beltless)
5 x 3 @ 295 (DOH)
3 x 3 @ 295

Tempo Front Squats (Beltless)
5 x 4 @ 165

Trap Bar Carry
x 1 @ 275
x 1 @ 295

Ext Calf Raises 3 x 10
Machine Back Ext: Full stack x 10
Finger Curls 3 x 20


#491

Single Arm Jerk Recovery (SS)
2 x 1 @ 125

Strict Press (SS)
5 x 3 @ 110
1 x 5 @ 95

Chinups (SS)
3, 6, 4, 5, 2, 4, 4, 5, 3, 3 , 3

Kettlebell 3 + 1 (SS) 10 Jumping Jacks EMOM @ 40

Laterals (SS) Tricep OH Ext
3 x 12 (SS) 3 x 20

Curls 4 x 15

DOH Static Holds @ 185: 60 Seconds


#492

Front Squat (Beltless)
8 x 3 @ 195

Fat Grip DL
3 x 10 @ 140

Snatch Grip DL
3 x 5 @ 285

These were hell. Got pretty light headed from these. Was lying on the floor wondering if doing the last set would be worth doing. Answer was no but do it anyways.

Ext Calf Raises 3 x 12, 3 additional dropsets
Leg Press 3 x 20
Leg Raises (on Gymnastics Rings) 3 x 10



#493

Pause Strict Press (SS)
9 x 3 @ 95

Chinups (SS)
6, 5, 3, 3, 3, 3, 2 ,5, 2 , 2, 2

Close Grip Decline Bench Press
x 3 @ 175
x 3 @ 185
x 3 @ 195
x 3 @ 200
x 1 @ 210
x 1 @ 225
x 0 @ 235

Rows 4 x 12
Tricep Ext 7 x 20
Curl 4 x 20
Laterals 5 x 20
Front Raises 2 x 20

This is also the first time I have ever gotten a good handoff. All the other ones I have gotten in the past have pulled be out of position.


#494

Full Deload

No belts or straps since everything is so light

Deadlift
x 5 @ 165
x 5 @ 210
x 5 @ 250

Front Squat (Paused)
5 x 3 @ 135

Leg Curl 2 x 15
Leg Ext 2 x 12


#495

Full Deload

Strict Press
x 5 @ 55
x 5 @ 65
x 8 @ 80

Chinup
4 x 5

Kettlebell C&P 3 + 1 EMOM @ 20
I got bored and did the last 4 rounds in 1 go since I was using light bells

Curls 2 x 20
OH Tricep ext 2 x20
Laterals 2 x 20

Leg Curls 1 x 100
Blood flow for my stupid knee


#496

Full Deload

Front Squats
x 5 @ 115
x 5 @ 145
x 5 @ 170

DOH Fat Grip DL
2 x 10 @ 140

Snatch Grip DL
3 x 6 @ 185

Leg Raises 2 x 10

Leg Curl 1 x 100
Leg Ext 1 x 50
Blood flow work for my stupid knee


#497

Deload

So i am taking classes at a different campus than the last few semesters. Hadnt been to this anytime fitness in a year and half since its almost an hour drive.

Pause Strict press
3 x 3 at 65
2 x 3 at 95

Pullups Variations
5, 4 , 3 , 5 , 2 , 5

Rows 4 x 10
Lateral 2 x 15
Curls 2 x 20

All of a sudden
“Whats that under the dumbbell rack.”
Looks closer
“Is that what I think it is?”
Pulls it out
“Its a fucking Log, I dont believe it.”

One Motion Log Press
x3 at 97
x 3 at 107
4 x 3 at 77

Empty log is 77

This made my day so much.

Close Grip Flat Bench
3 x 5 at 155

Leg Curl 1 x100


#498

Deadlift
x 1 @ 365
x 1 @ 385
2 x 0 @ 405
x 0 @ 335 (wat?)

Cambered Bar Squat
1 x 3 @ 185
1 x 2 @ 205
1 x 6 @ 135 (Pause)

Finger Curls
3 x 10 @ 135


#499

Ouch…


#500

Hamstring DOMS all freaking week, but it was worth doing since it really seemed to help my knee


#501

Semester started last Thursday. So I am going cutting down rest times, changing progression to something semi-auto regulated based on performance. Bastard child of Brian Alsruhe’s Antagonist Giant Sets, Kizen Infinite off season and what I was doing before. I am putting a time limit on my workouts. If I finish before time is up I can do some fluff work if I am up to it. Today I was not up for it.

In 45 minutes

Close Grip Decline Bench (GS) @ 160; 5, 5, 5, 10
Neutral Grip Chinups (GS) @ BW; 5, 5, 5, 5, 4, 3
Hanging Leg Raises (GS) @ BW, 8 x 10

KB C & P 3 + 1 (GS) @ 40: 10 Rounds
Single Arm Cable Row (GS) @ 40: 10 x 8
Hanging Leg Raises (GS) @ BW: 10 x 5

Pushups: 22 Reps


#502

In giant set format. 1 minute rest periods.

Front Squat @ 195: 5, 5 , 5 , 6
KB Swing @ 55: 8 x 5
Side Bend @ 55: 8 x 8

Fat Grip DL @ 155: 5 x 4
Goblet Squat @ 35: 5 x 5
Side Bend @ 35: 5 x 5

Sissy Squats: x 22

The 1 hour timer went off as I was getting in my car. Got done with time to spare.


#503

One Motion Log Press @ 87: 5, 5, 5 , 10
Chinups: 5, 4, 4, 2 , 2, 3, 2, 2
Cable Crunch: 13 x 8 total

DB Push Press @ 40: 2 x 3, @ 45: 2 x 3
Lat Pulldown @ 130 x 8, @ 100: 4 x 8
Cable Crunch: See above

Banded Strict Press @ 45: 3 x 3; @ 55: 1 x 3
Lat PD/ chinups: See above
Cable Crunch: See above


#504

Curls x 2 @ 120, x 2 @ 130, x 2 @ 135, x 1 @ 140

Max Pushups in 60 seconds: 23