T Nation

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


#505

Deadlifts @ 295: 5, 5, 5, 8
DB Snatch: Sets of 3 @ 10 and 20
Suitcase DL @ 95: 7 x 3

Tempo Front Squats @ 155: 5 x 3
KB Swing @ 30: 7 x 6
Side Bend @ 30: 7 x 6

Deadlifts felt like garbage. Did get the first set of 5 double overhand which makes me happy though.


#506

Close Grip Decline Bench @ 165; 5, 5, 5, 10
Neutral Grip Chinups; 5, 4, 3, 4, 3, 2
Hanging Leg Raises: 6 x 10

Kettlebell C& P 3 + 1@ 45: 10 Rounds
DB Seal Row: 3 x 8 @ 30, 4 x 8 @ 35, 3 x 8 @ 40
Hanging Leg Raises: 10 x 5

Dips: x 13
Curls: x 30
Laterals: x 20


#507

Front Squat @ 195: 5, 5, 5, 7
KB swing @ 40: 7 x 6
Side bend @ 40: 7 x 6

Fat Grip DL @ 160: 5 x 4
Goblet Squat @ 25: 6 x 7
Side bend @ 25: 6 x 7

Sissy squat: 25 reps

Calf Raises: 2 x20


#508

Part of my Physical Fitness & Conditioning class. We’re doing a fitness pretest. These were 2 of the muscular endurance tests.

Pushups: 25
Curl ups: 60


#509

One Motion Log Press @ 92; 5, 5, 5, 11
Chinups: 3, 4 , 2 , 2 , 2
Decline Situps: 8 x 7

DB PushPress @ 45, 3 , 3; @ 50; 3 , 3
Mag grip lat pulldown: 5 x 7
Decline Situps: see above

Banded Strict Press @ 55 x 3; @ 60 3 x 3
Single Arm Lat Pulldown: 5 x 8
Hanging Leg Raises; 5 x 6

Weighted Dips @ +10; x 6


#510

Deadlifts @ 300lbs; 5 , 5, 5, 8
DB Snatch @ 20lbs; 7 x 3
Suitcase Rack Pull @ 105lbs: 7 x 3

Changed the suitcase lift to rackpull because I had a sneaking suspicion doing them from the floor is what made last week’s session feel so terrible.

First 2 sets of 5 on Deadlift were done double overhand. Felt good mang.

Pause Front Squats (Beltless) @ 160; 5 x 3
Kettle Bell Swings @ 30; 7 x x 7
Side Bends @ 30; 7 x 7

Hate tempo work with a passion, but I still do it from time to time but I can’t bring myself to do it for extended periods of time. Switch to Paused Beltess instead.

Finger Curls @ 185; 3. @ 135 x 5


#511

Close Grip Decline Bench @ 170; 5, 5, 5, 11
Chinups; 5, 5, 2, 3, 4, 2, 3, 3
Leg Raises; 7 x 10

KB C &P 3 + 1 @ 50; 9 Rounds; 3 + 1 + 1 + 1 @ 50 1 Round
Hammer Strength Row; 11 x 10
Curl ups; 11 x 20

Last round was 3 Cleans, 1 Strict Press, 1 Push Press, 1 Split Jerk. Also figured that I can fit some of the Fitness testing stuff from my class into my program pretty easily with how everything is setup, so I threw in curl ups for my ab variation.

Dips @ BW; 1, 2, 3 ,4 , 5, 4, 2

500m Row for some conditioning to finish off


#512

Front Squat @ 195, 5, 5, 5, 8
KB swings @ 25, 7 , 7; @70, 6, 6 @ 45, 6, 6, 6
Side Bends @ 25, 7 , 7; @70, 6, 6 @ 45, 6, 6, 6

Fat Grip DL @ 165, 5 x 4
Goblet Squats @ 30, 6 x 6
Twisting Situp @BW 3 x 6
Side Bend @ 30, 3 x 6

Switched from twisting situp to side bend. I was gassing out pretty bad.

So I found another strongman toy today. Out back are 2 tires. So I gave the bigger one a run. Once upon a time this was probably a behemoth but its really worn down.

Tire flip @ N/A x 6


#513

1000 strides on the elliptical for Physical Fitness and Conditioning Class activity portion. Took about 8 minutes.


#514

Took it light, having a little bit of shoulder problems again

Strict Log Press
5 x 5 @ 77

A bunch of pump work for shoulders and biceps

Did some rowing on the Concept 2
500m For warmup
100m @ 19.8
100m @ 19.3


#515

Deadlift @ 315; 4 x 5
First set Double Overhand for some grip training.
All sets beltless

Pause Front Squat @ 165; 5 x 3
All sets beltless.

Hip Thrusts @ 115; 3 x 6
Focused on squeezing at the top. Not an exercise I like doing, but I know that it helps me a lot.

Leg Curls 3 x 16
I wrapped a band around the machine just because.

Incline Curls 2 x 11


#516

Close Grip Decline Bench Press @ 175; 4 x 5

  • 3 Count Pause Drop Set @ 155; 2 x 2
  • 10 Count Pause Drop Set @ 135; 1 x 1

Zottman (I think?) Curls; A bunch

KB Clean and Press 3 + 5 @ 20; 10 Rounds
3 Cleans + 5 Tempo Strict Press

Playing it safe. Don’t want a debilitating injury.

KB Clean @ 55; 1 x 3
Did this in between sets 5 & 6 of the light work to more or less practice a heavier set.

Chinups 5 x 3
Again playing it safe and trying to maintain what I built up.

Facepulls 1 x 30
Laterals 2 x 12
KB Decline Skull crushers 2 x 10


#517

Front Squat; 4 x 5 @ 200

Fat Grip DL; 5 x 4 @ 170
Last rep last set was pretty funky.

Leg Press; 3 x 10 @ 400

  • 1 x 10 @ 310
  • 1 x 10 @ 220 (Single leg)

Leg Curl; 3 x 12
Sitting Calf Raise; 4 x 10


#518

Conditioning:

Large variety of stretches

3 x 100m Row
18.3s, 18.6s, & 19.3s


#519

Log Push Press @ 97; 4 x 5
Band Pullaparts 4 x 15

Pullups 1 x 3
Chinups (Palms in) 3 x 6

Banded Strict Press 5 x 3 @ 55

Flat DB Bench @ 50 x 10, @ 55 x 10 @ 60 x 8

Lateral Raises 2 x 10
DB Fly 2 x 10


#520

15 Minutes of Yoga from my Physical Fitness and Conditioning class.

Did surprising well with this minus the warrior pose, my hind leg inguinal area lit up a little bit.


#521

I did yoga once, I never went again :joy:


#522

Well I don’t have a choice. Its either do it or get a zero on an assignment.


#523

Deadlift @ 320, 4 x 5
Warmed up with Deficit Pulls up to 295
First set first 4 reps DOH, last rep mixed
Beltless

Pause Front Squat @ 175, 5 x 3
Beltless

Barbell Hip Thrust @ 135, 3 x 10
Banded Lying Leg Curl; 3 x 15


#524

Close Grip Decline Bench @ 180; 4 x 5

  • 3 Ct Pause @ 160; 2 x 2
  • 10 Ct Double Pause @ 135; x 1
  • For the 10 ct Double Pause it was 10 ct Pause on the chest, then another 10 ct pause a few inches off the chest.

Chinups/Pullups; 5, 4, 3, 3, 2, 3, 2, 3

  • A bunch of variations here.

KB Clean (SS) 10 x 3 @ 55
KB Strict Press (SS) 10 x 5 @ 25

  • Did this differently from how I have been doing it the last couple months. Usually I would use the same kettlebells for the Clean and the Press portions. Not wanting to push my luck with Overhead Pressing I opted to do that portion with 25lb bells and get more volume in. Did the clean portion heavy because thats the main reason I am doing this variation to begin with. Plus I don’t feel any risk with cleaning heavy kettlebells, at least in regards to my shoulder.

Smith Machine Row; 6 x 10

  • Top set 140

Machine Lateral Raises 6 x 12
Transverse Tricep Ext 3 x 10

  • Probably has a different name, I just don’t know what

Zottman curls 1 x 20