The BEAst_in_i: Divine General

Training Logs
1487

Band Pullaparts 2 x 20
Tibia Raises 2 x 25
Hamstring Curls 2 x 17

Front Squats
3 x 4 @ 250

Used a squat bar. Thing is quite a unit. Biceps were cramping, high volume picking day at work 1,100 or so 10-25lb boxes. Had to zombify a few reps to alleviate the cramping. Getting close to my old 4 rep max.

Deadlifts
2 x 4 @ 385

1st rep was double overhand no hook, then 3 mixed grip reps. Pretty excited about this, its week 5 of the block. Grip usually gets fucked off after 3 weeks. So to do 5lbs under my PR under fatigue creep is pretty beautiful . 2 set with straps to get the work in. Will never not hate mixed grip.

Lat pulldown
3 x 12 @ 155

Psuedo GHR
3 x 16 @ +25

Hanging Leg Raise
3 x 15

https://www.instagram.com/p/CP2YPGMAudI/

Side note: Going back through my old training logs (here and paper from pre-tnation) and looking for trends. So far it seems specifically for Deadlift that it responds well to a lot of single leg work and RDLs. Also grabbed some PRs to try and gauge how to try and use this information. Would eventually like to see if pushing up my top end strength on RDLs has significant relevance to an increase in Deadlift strength. My eccentric strength in Deadlifts has been good because of RDLs, maybe worth pursuing further. I have decent amount of data to support this.

Squats is another animal simply because of how I have historically handled my max effort singles and rep sets for it. With my current PR being in the same session as 205 x 29. A small trend I have noticed is that machine squat variants (hack squats, pendulum etc…) seem to have decent carryover. It seems to have positively influenced my Squat without being able to train it directly while coming back from gallbladder removal.If nothing else they maintained it. During the extended tension block I did hack squats as my main squat variant which seems to have currently ongoing positive benefits for my Front Squat. Nothing concrete on this one, but I think its worth pursuing further.

Still not really sure about upperbody stuff. Back just does its thing as long I train it. Pressing is a different animal all together. Made strides in Strict Pressing under Mason but I can’t concretely say why. I have three hypothesis; being that he made me work on the higher intensity ranges more often than I am comfortable with. Two being that I have consistently done some form of arm work for the last year which I was never good at. I very much would do a bunch for a while and then nothing. Which would result in tiny reps PRs. Three being I started using a belt and wraps way more frequently and treating Strict Pressing like how I do Deadlifts and Squats. Which is the most likely thing I feel like since the total improvement has been small but it has kept moving atleast little bit since making that change. Instead of just being stagnant for 3 years. I know I definitely need to work harder on my arms because THEY HAVEN"T FUCKING CHANGED.

That was long winded. Just trying to figure some stuff out so I am not just shooting from the hip no mo!

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1488

Yesterdays session.

Lat Pulldown 2 x 20
Band Pushdown 2 x 20

Strict Press
4 x 4 @ 120

Still pretty in my head about my strict press strength. I still sub consciously think my 1rm is 135. Even though its 150 and I definitely have more in me now.

Chest Supported Rows
3 x 10 @ 185

Weighted Dips 3 x 7 @ +30

Cable facepull 3 x 15 @ 80
Seated Hammer Curl 3 x 12 @ 25/
DB Skull Crushers 2 x 15, x16 @ 25/

https://www.instagram.com/p/CP46YYAACdg/

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1489

Hamstring Curl 2 x 20
Plank 2 x 30s

Grenade handle Pullups
3 x 4 @ +15

SSB Box Squats 16" Box
4 x 4 @ 300

First time squatting 300 in over a year. Decided to see how free squatting with a pause would feel.

SSB Pause Squats
2 x 1 @ 300

Both pretty easy. Probably RPE 5-6.

Belt Squat Split Squat
3 x 8 @ 2 x Micro Minis

Cambered Bar Good Mornings
3 x 7 @ 165

Leg Ext
2 x 15 @ 65

https://www.instagram.com/p/CP-H5wpgy_D/

1 Like
1490

Band tricep PD 2 x 20
band pullaparts 2 x 20
Band Curl 2 x 20

Incline Bench
1 x 4 @ 155

Frustrating how this feels.

Chest Supported Rows
3 x 10 @ 190/hand

“…”

DB OHP
2 x 8 @ 45/hand

Cable Rear Delt Fly 3 x 22
Rope Pushdown 3 x 13 @ 57.5
Incline Curls 3 x 13 @ 25/

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

1491

Incline barbell bench can eat all the bags of phallus in the world. Feels like absolute garbage. It’s why I always go dumbbell or swiss bar. Which is funny, because I HATE pressing with a swiss bar, but something about putting those two awful movements together cancels them out.

1492

I feel that. I never think about using the swiss bar, it’s clunky and weird to press with in any other instance. For some reason it just clicks on Incline.

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1493

Band Pullapart 2 x 20
Hamstring Curl 2 x 15
Tibia Raise 2 x 25

Front Squat
1 x 4 @ 260

Last rep paused. 5lbs lighter than my old rep max.

Deadlift
1 x 1 @ 365 (DOH) (Deficit)
1 x 9 @ 400

Mason originally programmed 395 for a rep out. I asked for 400, for 2 reasons: Last rep out was 390 and I wanted it be decisively more. That and 400 is exactly 80% of my goal 1 rep max right now. In my mind this set was going to paint a very solid picture at how close that 500lbs Deadlift is. Safe to to say at this point that the requisite base is there to hit it.

Everything felt smooth and it felt like the weight was simply being levered off the floor with every rep. When I pulled the first rep of 400 my confidence was shaken a bit, after counting 3 reps I decided to stop counting and just focus on doing 1 more, and 1 more, and 1 more. when I yelled out, I didn’t know how many reps I had done but I was confident I had done at least 8.

Psuedo GHR
2 x 17 @ +25

Hanging Leg Raise
2 x 15

https://www.instagram.com/p/CQITUnVg1Yt/

1494

Some really good work going on in here. Those deadlifts looked real good mate.

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1495

Thanks pretty happy with my Deadlift at the moment. :slight_smile:

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1496

That was an amazing performance dude! You crushed it.

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1497

Thanks! Really excited to see what kind of madness I can pull off with these next few training cycles. Just need not be a dumbass and numbers will fall like flys.

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1498

Little log catch up. Deloading this week.

Latpulldown 2 x 20
Band Pushdown 2 x 20

Strict Press 1 x 5 @ 125

A little disappointed in this set. Knew I had more in me. Back was lit up something fierce, very similar to when I fucked up my shoulder in 2019. Once I hit the fuxk’d grinding rep I called it. robbed of a sick PR. Oh well, live to lift another day.

Chest Supported Row 2 x 12 @ 185
Weighted Dip 1 x 12 @ +30

Went a little harder on the dips.

Facepulls 1 x 16 80
Seated Hammer Curl 1 x 13 @ 25

https://www.instagram.com/p/CQK51o6AbHp/

This ended up being a rough day.

Hamstring Curl 2 x 20
Plank 2 x 30 s

Grenade Handle Pullups x 6 @ +17.5

SSB Squat
x 3 @ 300

Because the pause squats felt good last week Mason asked if I wanted to try hitting it for triple. I was hesitant but said yes. Unfortunately my doubt was right and shortly after the set finished I was in a decent amount of pain. The whole thing was probably just way too ambitious. Should have scaled back a little bit for something like this. This rocked me mentally a bit and legitimately got kind of angry.I just wonder why I was able to “randomly” do those 2 singles plus my normal volume just fine, but doing that set by itself put it over.

Belt Squat Split Squat 2 x 9 w/ 2 Micro Minis
Leg Ext 1 x 16

https://www.instagram.com/p/CQQC2Y4ggz2/

Band Pullpart 2 x 20
Band Curl 2 x 20
Band Pushdown 2 x 20

Incline Bench 1 x 6 @ 160

Nice little rep PR. Funny because I was just bitching about needing some kind of win with pressing with Mason during our big check in about 20 minutes prior.

Chest Supported Rows 2 x 10 @ 200

Actually had to grind on that last rep.Normally I just machine through it.

DB OHP 1 x 11 @ 45
Cable Rear Dealt Fly 1 x 23
Cable Pushdown 1 x 14
Incline Bicep Curl 1 x 14

Texted Mason mid session to ask permission to blow up arms with extra volume. he said yes. So…

Band Kaz Press 2 x 20, x 19
Chest Supported EZ Curls 3 x 23
Band Pushdowns to Failure
Band OH Tricep Ext to Failure
Poundstone Curls 1 x 103

The burn was immense from reps 30-103

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

1499

Strength Games Prep

Pretty much crashed the last 2 days after getting home. Early stages of prep for the Strength Games at the Bar are underway.

Hamstring Curl 2 x 20
Plank 2 x 30s

Pullups
8, 6, 6

SSB Box Squat
3 x 3 @ 285

Not sitting on the box (too much spinal compression) , using the cue of my hamstrings touching the box to reverse the motion.

DB RDL
3 x 12 @ 80/hand

Exergenie
The RX was fuck around and find out. So I did. Did 3 rounds at about 3 full rotations of the exergenie.

Weighted Plank
2 x 30 seconds @ +15

https://www.instagram.com/p/CQsfx_ngM6P/

Latpulldown 2 x 20
Band Pushdowns 2 x 20

Strict Press
3 x 3 @ 115
x 8 @ 95

Chest Supported Rows
3 x 10 @ 185

Weighted Dip
3 x 8 @ 35

Facepull 3 x 16 @ 80
Hammer Curl 3 x 13 @ 25/hand
DB Extensions 3 x 16 @ 25/hand

https://www.instagram.com/p/CQvALjxAN4Y/

1500

Strength Games Prep

Got an unscheduled day off yesterday so went way earlier. I would normally get in around midnight when I go to The Bar, but went at 5pm instead.

Band pullapart 2 x 20
Tibia Raise 2 x 20
Hamstring Curl 1 x 15

Front Squat
2 x 4 @ 255

Axle Deadlift
x 1 @ 245 (DOH)
2 x 3 @ 365

Warmed up from a 2 mat deficit. Easy to forget how awful an axle can feel. Was given a range to work in and decided to hit the low end

Axle RDL
2 x 8 @ 275

Hanging Leg Raises 3 x 15
Forward Sled Drags 6 x 1 Down and Back
90, 90, 115, 115, 115, 115

https://www.instagram.com/p/CQzZEL-A5uB/

1 Like
1501

Strength Games Prep

Band Tricep Pushdowns 2 x 20
Band Pullaparts 2 x 20
Band Curls 2 x 20

Incline Bench
5 x 3 @ 155

Chest Supported Rows
3 x 8 @ 200/hand

No chalk (which I have been using) but tried using hand sanitizer to dry out my skin to achieve a similar effect.

DB OHP
3 x 7 @ 45/hand

Cable Rear Delt Fly 2 x 23 @ 12.5
V Handle Tricep PD 2 x 14 @ 50
Seated Incline Curls 2 x 15 @ 25/hand

https://www.instagram.com/p/CQ4eIk_gxmd/

Did some stomach capacity training today as well. When I do this I usually use salad and veggies and have a time limit of one hour. Ended up as a 3.25lb salad including dressing. Was going to add croutons but forgot until I was already half way through the salad. The dressing was sufficiently delicious to make most of it not feel like a chore to eat. Cleaned it out in 46 minutes. Too long but the flavor fatigue was real

3024×4032 2.77 MB

1502

Strength Games Prep

Rough week mentally. Just kind of shutdown for a bit.

Band PD 2 x 20
Band Curl 2 x 20
Band Pullapart 2 x 20

Split Stance Strict Press
x 15 @ 65

Incline Bench
5 x 3 @ 160

Chest Supported Row
3 x 8 @ 205/hand

DB OHP
3 x 7 @ 45/hand

Rear Delt Fly 1 x 23
Tricep PD V Handle 1 x 16 @ 57.5
Lat Pad Curls 1 x 17 @ 20/hand

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

1 Like
1503

Strength Games Prep

Dealing with a minor foot injury from dropping a 45lb plate on it 2 weeks ago. Foot still hurts a bit. So babying it a bit but still trying to push at the same time

Hit some Hack Squat and RDLs on Monday. 275 for Slow Ecc and Long Pauses for both.
Hit 120 3 x 3 Axle Strict Press on Tuesday.

Deadlifts and shit tonight.

Band Puallaparts 2 x 20
Tibia Raises 2 x 25
Leg Curls 2 x 20

Slow Ecc/ Long Pause Hack Squat
3 x 5 @ 250ish

3 second eccentric with 5 sec pauses. Didn’t actually count. Too much counting to track time down, time in hole and how many reps I have done. So I just made it suck. Narrowed my stance to make it harder to bottom out on the machine. Still had to be conscious of not going so low I could rest the sled.

Deficit Axle Deadlifts
x 1 @ 260 (DOH, Not Deficit, UGLY AF)
3 x 3 @ 370 (2 mat deficit)

Warmed up for this by doing a rep of sumo on the axle and then a rep of 2 mat deficit. I hitched the shit out of the 260 DOH, I wasn’t taking no for an answer. That bar was going to have to literally fall out of my hands before I gave up. I generally lose DOH shit on the fact I lose positioning on grip intensive sets. (these are normal compensations the body makes when the grip is challenged) but I wasn’t having it today.

Axle RDLs
2 x 10 @ 275

Hanging Leg Raises
3 x 15

Sled Drag (SS) Medicine Ball Slam
3 x 35 sec each

Very light to rehab the foot and get some conditioning

https://www.instagram.com/p/CRYU_gVgL7p/

1 Like
1504

Strength Games Prep

Band Pushdowns 2 x 20
Band Tricep PDs 2 x 20
band Pullaparts 2 x 20

Split Stance OHP
4 x 6 @ 70

Incline Bench
3 x 3 @ 165
x 4 @ 165
x 1 @ 190 PR
x 1 @ 195 PR

Chest Supported Row
3 x 8 @ 210/hand

DB OHP
3 x 8 @ 45/hand

Rear Delt Fly 2 @ 23
V Handle Pushdowns 2 x 17 @ 55
Lat Pad Curls 2 x 16 @ 20/hand

https://www.instagram.com/p/CRdVZilg6Z5/

1505

Strength Games Prep

Foot is healing nicely it seems, hopefully it will be well enough that I can switch back to more regular training next week.

Band Pullaparts 2 x 20
Calf Raises 1 x 10
Tibia Raises 1 x 10

Pullups
7 x 6
Hack Squat
2 x 6 @ 275

Slow ecc, long pause

BB RDL
3 x 8 @ 255

All double overhand.

Ab Wheel 3 x 6
Leg Curl 2 x 12 @ 130
Endless Rope 3 x 40 sec @ “5”

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

1 Like
1506

Nice work on the incline PRs mate. Everything seems to be progressing nicely at the moment, including those beard gainz.

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