T Nation

Training to Unlock the BEAst_in_i

May 19th, 2017

Song of the day: Great Heathen Army by Iced Earth

Cause it’s new and it’s Iced Earth.

Deload Allegedly

Pause Bench
1 x 20 @ 45
1 x 5 @ 95
1 x 3 @ 135
1 x 1 @ 155
2 x 3 @ 162.5
1 x 1 @ 135

Strict Press
1 x 45 @ 10
1 x 65 @ 5
2 x 6 @ 85

Barbell Row
1 x 20 @ 45
1 x 5 @ 95
2 x 16 @ 115

Side Bend
2 x 20 @ 45

Hammercurls and Reverse Flyes for joint health.

https://www.instagram.com/p/BUTW4a8AjuH/?taken-by=the_beast_in_i

1 Like

May 22, 2017

Song of the Day: UltraNumb by BlueStahli

Ran into this song by accident thanks to youtube today.

Strict Press (1 rep max attempt)
1 x 10 @ 45
1 x 5 @ 65
1 x 1 @ 95
1 x 1 @ 115
1 x 1 @ 135 (61.2) (PR)
1 x 0 @ 137.5 (62.3)
1 x 8 @ 95

Z Press
1 x 10 @ 45
1 x 10 @ 55

Underhand Barbell Row
1 x 20 @ 45
1 x 5 @ 95
1 x 13 @ 135 (61.5)
1 x 14 @ 135 (61.5)
1 x 15 @ 135 (61.5)

Overhead Tricep Ext
2 x 20 @ 17.5

Finally got 1 plate on Overhead Press. Been clawing at it’s heels for a while. SO super happy when I plowed right through it considering it was a max attempt. Hoping 2 plate Bench isn’t far behind.

May 24, 2017

Song of the day: Night Witches by Sabaton

Back Squat: (Maxish Reps with 245)
2 x 10 @ 45
1 x 8 @ 95
1 x 5 @ 135
1 x 1 @ 185
1 x 1 @ 225
1 x 7 @ 245 (111.13)
2 x 3 @ 185
2 x 4 @ 145

I maybe had 8s rep in me, but I wasn’t willing to go to failure tonight.

Side Bend
2 x 20 @ 45
1 x 20 @ 50

Lying Leg Curl (Bands)
3 x 20 @ 65

Leg Press (2 Bands)
3 x 10 @ 230 (104.3)

Abductor Machine
2 x 20 @ 190 (86.2)

Looking forward t seeing how much I can I can do with 180 (61.6) lbs on Bench tomorrow

Good job on this.

Thanks, I was so giddy for the rest of the day.

1 Like

May 24th, 2017

Song of the day: Cry of the Black Birds by Amon Amarth

Bench Press (Max Reps w/ 180lbs)
1 x 20 @ 45
1 x 10 @ 95
1 x 3 @ 135
1 x 1 @ 155
1 x 3 @ 180 (81.6)(+5 lb 3 Rep Max)
2 x 4 @ 135

Axel Row
1 x 20 @ 45
1 x 10 @ 95
1 x 5 @ 135
4 x 12 @ 145 (65.8)

DB Squeeze Press
3 x 12 @ 40

Tricep Pushdown
3 x 20 @ 32.5

Hammercurls, Standard Curls and Reverse Flyes in between Bench Press sets for joint health. Technically I used fat gripz for the Axel Rows but for tracking purposes its the same thing. Was hoping for 5 reps with 180 but I failed rep 4 just off my chest. 3rd was a super grinder but I am willing to fail on Bench. Plus I am used to grinding more reps when they feel like shit. Adding 1 more Row set to 2 of the upperbody days for this next block of training. DB Squeeze Press is 100% replacing my standard DB Benching for now

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May 25, 2017

Song of the Day: Back From the Dead by Skillet

Because I am now stronger than I was before my injury on Deadlifts.

Clean Pull: (During Warmup)
1 x 3 @ 135
1 x 1 @ 225

Deadlift:
1 x 5 @ 135
1 x 1@ 225
1 x 1 @ 275
1 x 7 @ 325 (147.4)
2 x 3 @ 275

Clean Pull:
1 x 1 @ 275

Leg Press
3 x 20 @ 393

Weighted Chinups
1 x 5 @ +10 (bw 195)

Lying Leg Curl (bands)
3 x 10 @ 95

Side Bend
2 x 20 @ 45
1 x 20 @ 60

That Deadlift PR is really important to me. I got injured 2 weeks after doing 325 x 5 Touch and Go. This 325 was not only more reps, but also full stop. So I am definitely not only back to my old strength, I have surpassed it. After not being able to train Deadlifts and Squats properly for the first couple months of the year it feels great to know that I have indeed gotten stronger.

https://www.instagram.com/p/BUi1cjEAIoX/?taken-by=deku_strongman

1 Like

May 26th, 2017

Song of the Day: Black Ninja by Battle Beast

This song randomly got stuck in my head again today at work. Silly/fun song.

Pause Bench
1 x 20 @ 45
1 x 8 @ 95
1 x 1 @ 135
1 x 1 @ 155
1 x 5 @ 165 (74.8)

Close Grip Bench
3 x 10 @ 135 (61.5)

Barbell Row
4 x 12 @ 155 (70.3)

Z Press
5 x 5 @ 55

Decided to get some volume on Close Grip Bench after my Pause Bench instead of more pause work since I got what I wanted out of that today. Was done with my 3rd set of Barbell Rows and was gassed as f, and thought I was done, checked notebook, one set left. Powered through it. Hot damn my Row is doing good right now. Back was torched, Z Presses were torture even with such light weight.

Reverse flyes, hammer curls, and few regular curls in between bench set for joint health.

May 29th, 2017

Song of the day: To the Moon by Atlas Pain

Strict Press

1 x 20 @ 45
1 x 5 @ 65
1 x 5 @ 90 (40.8)
3 x 5 @ 85 (38.5)
1 x 7 @ 85 (38.5)

That was actually the first time I have managed 20 reps on this exercise, ha ha. Was just getting some some volume in. Didn’t push it too hard

Barbell Row
1 x 20 @ 45
1 x 10 @ 95
1 x 12 @ 135
1 x 15 @ 155 (70.3)
1 x 15 @ 160 (72.5)
1 x 15 @ 165 (74.8)

DB Incline Bench 30’
1 x 20 @ 30
2 x 15 @ 30

Cable Overhead Tricep Extension
1 x 20 @ 30
2 x 15 @ 30

Band Pull Aparts, Hammer Curls, and Bicep Curls for joint health.

May 30th, 2017

Song of the day: Back on Northern Shores by Amon Amarth

Back Squat:
2 x 10 @ 45
1 x 10 @ 95
1 x 5 @ 135
1 x 3 @ 185
1 x 1 @ 225
3 x 5 @ 230 (104.3)

Rep quality felt low. On my last set my arm started to tweak out so I had to adjust grip width mid set making it harder than it had to be.

Paused Conventional Deadlift
1 x 3 @ 135
3 x 3 @ 225 (102)
2 x 3 @ 235 (106.6)

For this 6 week block of training I will be doing Paused Deadlifts after Back Squats and Tempo Back Squats after Deadlifts.

Leg Press (2 Bands)
3 x 15 @ 240

Lying Leg Curl (Bands)
3 x 20 @ 70

Side Bends
1 x 20 @ 55
1 x 20 @ 70
1 x 20 @ 80 (36.2)

Monday May 31st, 2017

Song of the day: Nexus by Amaranthe

Bench Press (T&G)
1 x 20 @ 45
1 x 10 @ 95
1 x 1 @ 135
1 x 5 @ 150 (68)
2 x 5 @ 155 (70.3)
1 x 5 @ 150 (68)
1 x 10 @ 150 (68)

Barbell Row
1 x 20 @ 45
1 x 10 @ 95
1 x 5 @ 135
1 x 15 @ 155 (70.3)
1 x 15 @ 175 (79.4)
1 x 15 @ 155 (70.3)

DB Squeeze Press
3 x 20 @ 35

Tricep Pushdown
1 x 20 @ 32.5
1 x 20 @ 37.5
1 x 20 @ 42.5

Reverse Flyes, and several Curl variations for joint health/aesthetics.

Conditioning
Yard Work with 20lb Weight Vest and 5 lb ankle weights on each leg.

June 1, 2017

Hold Me Now by Red
:sob: :sob: :sob: :sob: :sob: :sob:

Clean Pull
1 x 2 @ 135
1 x 1 @ 225
1 x 1 @ 280 (270)

Ugly MF Power Clean
1 x 1 @ 135

Deadlift
1 x 3 @ 135
1 x 2 @ 225
2 x 5 @ 280 (270)
1 x 7 @ 280 (270)

Tempo Back Squats
2 x 8 @ 45
5 x 6 @ 155 (70.3)

Trying to develop the motor pattern more since I got hurt last December from a form deficiency in Squats. Got hella glute pump from this.

Chinup
1 x 5

Was super explosive and powerful and then I couldn’t do a single one more. Weird.

Seated Leg Curl
1 x 12 @ 110
2 x 12 @ 105

Leg Press
3 x 25 @ 293 (132.9)

Side Bend
3 x 20 @ 55

1 Like

June 2nd, 2017

Hold Me Now by Red
Yes a repeat. Yesterday was the last time I saw my Grandpa alive, I said my goodbyes to him and told thank you. I wake up this morning to find out he passed on.We had gotten close these last 2 years of his life, since I have been living with him.

:sob:

Went to the gym early today since I was up in time to get it done before work.

Pause Bench Press
1 x 10 @ 45
1 x 10 @ 95
1 x 1 @ 135
2 x 5 @ 145
1 x 6 @ 145

Axle Strict Press
1 x 10 @ 45
1 x 5 @ 65
4 x 3 @ 92.5
1 x 5 @ 92.5

Barbell Row
1 x 10 @ 45
1 x 10 @ 95
4 x 20 @ 135

Reverse Flyes and various curl variation for joint health and aesthetics.

1 Like

June 6th, 2017

Song of Day: Creature of the NIght by Dream Evil

Strict Press:
1 x 10 @ 45
1 x 15 @ 50
1 x 5 @ 90 (40.8)
1 x 5 @ 97.5 (44.2)
2 x 5 @ 90 (40.8)
1 x 9 @ 90 (40.8)

Barbell Row
1 x 20 @ 45
1 x 10 @ 95
1 x 15 @ 185 (83.9)
1 x 15 @ 205 (92.9)
1 x 15 @ 175
1 x 16 @ 155

DB Incline Bench
1 x 20 @ 35
1 x 12 @ 35
1 x 12 @ 30

Cable OVerhead Tricep Ext.
1 x 20 @ 27.5
1 x 17 @ 27.5
1 x 20 @ 27.5

Exaggerated Eccentric Lateral Raises
3 x 12 @ 10

Reverse Flyes and various Curl variations for joint health and aesthetics.

After that I ate some Taco John’s and then went Disc Golfing with a friend and one of his friends. Been over 8 years since I played Disc Golf and this was the second time ever for me. They were surprised by my quick uptake and the fact I was playing ambidextrously just fine. I am not naturally ambidextrous either it was just something I did subconciously while playing. Didn’t think anything of it until they mentioned it.

1 Like

June 6th, 2017

Song of the day: Sparta by Sabaton

Back Squat
2 x 10 @ 45
1 x 5 @ 95
1 x 3 @ 135
1 x 1 @ 185
1 x 1 @ 225
2 x 5 @ 235 (106.6)
1 x 8 @ 235 (106.6)

After the bad squat session last week I thought today was going to suck as well, felt a little sluggish but my form felt on point today. Kinda helped that I decided work on a new cue, which was attempting to wrap the bar around my back

Ugly MF Power Clean
1 x 2 @ 135

Getting less ugly and slowly able to catch it lower and lower. Hopefully can work it to a full clean with practice. My front rack position needs more work but it coming a long as well, slowly improving.

Pause Deadlift (Off the ground)
1 x 2 @ 135
1 x 1 @ 225
1 x 3 @ 235 (106.6)
1 x 3 @ 240 (108.9)
1 x 3 @ 245 (111.1)
2 x 3 @ 235 (106.6)

Leg Press
2 x 10 @ 463 (210)
1 x 10 @ 513 (232.7)

Kneeling Leg Curl
1 x 10 @ 45
1 x 10 @ 35
1 x 15 @ 25

Side Bend
1 x 20 @ 60
1 x 20 @ 75
1 x 20 @ 85 (38.6)

Also achieved one of my calisthenics goals of being able to do Windshield Wipers. Didn’t count reps or anything as I was trying to concentrate, but I am pretty happy about being able to do some.

1 Like

June 7th, 2017
Song of the day; Children of the Smith by Blind Guardian

Bench (T&G)
1 x 20 @ 45
1 x 10 @ 95
1 x 1 @ 135
4 x 5 @ 155 (70.3)
1 x 10 @ 155 (70.3)

Had a spotter for last set, went for 11th and it felt like my tricep was searing or something, so I told him to take it off me that it wasn’t worth grinding even though I knew I could. Wasn’t taking chances. Didn’t have one my wrist wraps for some reason so I just went without for once lol.

Barbell Row
1 x 20 @ 45
1 x 10 @ 95
1 x 5 @ 135
1 x 10 @ 185 (83.9)
1 x 10 @ 205 (92.9)
1 x 12 @ 225 (102)

For some reason 15 rep sets just weren’t in me tonight.Usually I can push through but it just wasn’t there. Pretty happy with 225 for 12 though

Underhand Barbell Row
1 x 10 @ 135

DB Squeeze Press
3 x 15 @ 40

Tricep Pushdown
1 x 20 @ 35
1 x 20 @ 42.5
1 x 20 @ 47.5

Tons of curls, several variations. Reverse Flyes too.

2 Likes

June 9th, 2017

Song of the day: Wash it all Away by Fiver Finger Death Punch
Conventional Deadlift
1 x 3 @ 135
1 x 3 @ 225
2 x 5 @ 285 (129.3)
1 x 8 @ 285 (129.3)

Should not have gone for that 8th rep. Form broke down a lot

Tempo Back Squat
1 x 5 @ 45
1 x 5 @ 95
1 x 1 @ 135
5 x 8 @ 160 (72.6)

and low back tweaked out, bad enough I decided to can my assistance work

2 Likes

JUne 9 th, 2017

Eurydice’s Song by Spartan

Pause Bench
1 x 10 @ 45
1 x 5 @ 95
1 x 2 @ 135
2 x 5 @ 155 (70.3)

Axel Strict Press
1 x 10 @ 45
1 x 5 @ 65
5 x 3 @ 95

Chinups
2 x 5
2 x 3

T Bar Rows
1 x 10 @ 45
4 x 15 @ 45

Various curl variations and reverse flyes for joint health

1 Like

I am just really numb, my Grandpa’s funeral was today. He is/was a huge part of my life. From beginning to the middle and even in the end.

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June 12th, 2017

Song of the day: Ten Thousand Fists by Disturbed

My twin brother came with me to the gym since he was still in town from the funeral on Saturday. He tried benching 135 without the smith machine for the first time and I had to pick it off him. After observing him with the bar a few times I showed him how to Bench like a ‘powerlifter’, shoulders tucked back, elbows tucked in a bit, j curve bar path. Even though he didn’t a lot I am super happy he came with me since he doesn’t work out very often due to his hectic work life.

This is the last week of accumulation before switching to a more strength orientated rep set scheme.

Strict Press
1 x 10 @ 45
1 x 5 @ 65
1 x 5 @ 95 (43.9)
1 x 5 @ 100 (45.4)
2 x 5 @ 95 (43.9)
1 x 6 @ 95 (43.9)

Underhand Barbell Row
1 x 20 @ 45
1 x 10 @ 95
4 x 12 @ 155 (70.3)

Even with straps this row variation is a bit awkward.

Cable Overhead Tricep Extension
3 x 20 @ 32.5

DB Incline Bench
3 x 15 @ 30

Lateral Raises
2 x 10 @ 15

Did a lot reverse flyes and tons of curls for joint health/aesthetics. Did even more while waiting for my brother to finish what he was doing. Did some pulldowns too.

1 Like