T Nation

Training to Unlock the BEAst-in-I


#385

Looks like the Stone for Reps is being changed to a Stone Medley/Series at my contest on May 12th.


#386

Shriner Strength 2018 Prep


Deadlift
4 x 4 @ 375 (170)

Front Squat
3 x 4 @ 215
2 x 1 @ 185 (Long Pause)

Good Morning (SS)
4 x 15 @ 95

Zercher Carry (SS)
4 x 1 @ 130


#387

Shriner Strength 2018 Prep.

Bench Press (SS) Band Pullaparts
5 x 3 @ 190 (86.2)

Might have done 6 sets, lost count…

Cable Rows
3 x12 [1 x12/]@ 120, 140, 160
1 x 10 @ 180

Db Strict Press
1 x 18 @ 25
1 x 12 @ 30
1 x 10 @ 35

Hammercurls 3 x 20
Cable Overhead Ext 3 x 20
Low to High Fly 2 x 20
BTB Cable Lateral Raise 3 x 20
Full Front Raise 1 x 20 @ 30


#388

Shriner Strength Prep 2018

Back Squats
5 x 3 @ 290 (131.5)

Easier than last week but still hard.

Double Overhand Axle
3 x 3 @ 165

Double Overhand
x 1 @ 330

Pause @ Knee Deadlift
4 x 3 @ 330

Stepups 2 x 12 @ 135
Walking Lunges 3 Sets
Side Bends 2 x 20 @ 65

Knee Jumps: 3


#389

Moved this up a day because of school stuff. Starting to ramp towards finals, yay …

Shriner Strength Prep 2018

Strict Press - Push Press - Jerk
Up to 115

Push Press - Jerk
135

Jerk (SS) Band Pull Apart
x 1 @ 155
3 x 2 @ 115

That 155 is the sloppiest, scariest jerk I have done so far. Tried to do my other sets but I just didn’t have it there to get it up any more times. Dropped down to 115 for doubles to get some Jerk ‘volume’ in. Not going to lie I am pretty frustrated right now about it all

Z Press
5 x 3 @ 90
1 x 6 @ 65

Endless Chinups
17 x 3 (51 total)

Band Overhead Ext. 2 x 20
French Press 1 x 20
Hammer Curl 3 x 20
BTB Lateral Raises 3 x 20


#390

Starting to think there is no point peaking my pressing strength since there is no way in the nine hells I am hitting a 210 (95) Log if I can’t consistently Jerk a 155 (70) barbell. My 150s last week were a 50/50 clean/grinder. I feel like I would probably be better off in the longer term if I just cut it short and put my upperbody back on accumulation training now and get a head start on my next volume phase.


#391

Fortunately for me the 3 weeks leading up to my last Strict Press are the very beginning of my log on here. Makes it easy to create a timeline of how I hit that PR. I have been able to match it in less desirable conditions than when I hit it the first time, but the last time I actually set a new PR was in almost perfect circumstances with a great training parameters to be ready to PR.

First point is that I was fresh off a deload, it was literally my first session of the week, and I had been doing reasonably heavy work on it leading up to the deload. Calendar of training leading up to the PR

May 1st, 2017
5 x 1 @127.5 (57.8)

May 5th
Strict Press
25 x 1 @ 97.5 (44.2)

May 7th
1 x 3 @ 115 (52.2)(misload)
4 x 3 @ 110 (49.9)

May12th
Strict Press
30 x 1 @ 97.5 (44.2)

Deload

May 22nd
Strict Press (1 rep max attempt)
1 x 1 @ 135 (61.2) (PR)

The take away is that I was peaked and somewhat specialized for the attempt which is why my training right now which has not been specialized for this lift has not produced desired results. Its a hard sell to say to I haven’t gotten stronger on this lift at all, I am just not enough stronger that I can demonstrate a new PR on command. I probably could get a PR if I did something resembling what I did before. Hit a lot of 80%+ for 3’s, do some heavy singles @ 94ish% 3 weeks before, and training it like a skill on a second day. Then deload and test.

I am just pushing too hard to “catch up” to my competition and I expect too much too soon.


#392

Shriner Strength 2018 Prep

Deadlift
4 x 3 @ 380 (172)

Front Squat
3 x 2 @ 225 (102)
2 x 1 @ 185 (Pause)

Good morning
3 x 15 @ 100

Zercher Carry
4 x 1 @ 135

Was super close to a new DOH Deadlift PR but it slipped out of my fingers at the last second.



#393

Shriner Strength 2018 Prep

Beginning of volume work for upperbody stuff started.

Bench Press
x 1 @ 205
2 x 0 @ 230

Figured with shifting to a volume focus on this lift that I would go for a PR. First rep died at my sticking point. Second attempt I was able to grind through my sticking point but couldn’t lock it out.

Pause Bench Press
1 x 2 @ 185
1 x 1 @ 190
1 x 1 @ 195
5 x 10 @ 115

No PR on T&G SO I claimed an easy to claim 10lb PR on Pause Bench.

Pause @ Eye Strict Press
5 x 3 @ 75

Chinups
1 x 5

Wide Grip Pullups
4 x 1

Hammercurls 4 x 20
Single Arm Lat Pulldown 1 x 20
French Press 3 x 20
Lateral Raises 3 x 20
Low to High Fly 2 x 20
Full Front Raise 1 x 20


#394

Shriner Strength Prep 2018

Back Squat
5 x 3 @ 295 (140)

Pretty hard.

Axle Double Over
1 x 1 @ 170
3 x 4 @ 135

Double Over DL
x1 @ 315

Pause @ Knee Deadlifts
3 x 3 @ 340

Step up 2 x 10 @ 145
Lunges 3 sets
Side Bends 2 x 20


#395

Shriner Strength 2018 Prep

Something 11 months in the making has happened today. A Strict Press PR of some kind.

Strict Press -Push Press- Jerk
Upto 115

Strict Press
x 0 @ 140
x 5 @ 120 (PR)

Things were clicking today

Jerk
3 x 2 @ 120

Strict Press
5 x 5 @ 100

Z Press
1 x 10 @ 50

Chinups
6 x 4, 2 x 3

Cable OH Ext 3 x 20
BTB Lateral Raise 3 x 20
Hammer Curl 3 x 20


#396

Shriner Strength 2018 Prep

Deadlift
4 x 2 @ 390 (177)

Front Squat
3 x 2 @ 230 Last set was paused
2 x 1 @ 190 (Frankenstein Pause)

I feel like there is a nice PR waiting for me on this lift. Still have never done more than 250 on it.

Good Morning
3 x 15 @ 105

Zercher Carry
3 x 1 @ 145

Hip was feeling a little iffy so I decided to not do the super set and just tackle them individually



#397

Shriner Strength 2018 Prep

Pause Bench (SS) Band Pullapart
1 x 2 @ 200 (PR)
5 x 10 @ 120

Pause @ Eye Strict Press
5 x 3 @ 80

Barbell Row
4 x 10 @ 135

Been a while since I had done these, so I just got some light volume in.

Low to High Fly 2 x 20
BTB Lateral Raise 2 x 20
Not that I do much rest for this anyways, but the only rest per limb was the time it took to finish the other side. Was cramming this workout in between work and school so I was on a tight time limit.

Cable OH Ext 3 x 20


#398

Shriner Strength Prep 2018

Back Squat
5 x 2 @ 305 (138)

Fat Gripz Deadlift
3 x 4 @ 145

Pause @ Knee Deadlifts
2 x 3 @ 345

Stepup
1 x 8 @ 155
1 x 2 @ 175
1 x 2 @ 185

Lunges
4 sets


#399

Shriner Strength Prep 2018

Strict - Push - Jerk (SS Band Pullapart)
upto 115

Jerk (SS Band Pullapart)
3 x 2 @ 125

Strict Press
1 x 2 @ 125
5 x 5 @ 105

Chinup
1 x 8
Cable OH Ext 3 x 20
BTB Lateral 3 x 20
Hammercurl 3 x 20


#400

Shriner Strength Prep 2018

Made a super cheap tire sled to do some GPP work with cost me about $4. Got the tire from work for 25 cents. I assume it was an old tire from the fork lift. Bought some rope.and tada Tire Sled! Also for some reason it never crossed my mind that there are a variety of natural stones pretty close to my apartment. So I did some natural stone to shoulder. Only did 3 reps since I didn’t want to over fatigue myself, but it was fun to do something different.



#401

Shiner Strength 2018 Prep

DOH Deadlift
1 x 1 @ 350 (PR)

YAY! Got the DOH PR I was robbed of. Held it at the top just to be doubly sure.

Deadlift
4 x 2 @ 395 (179)

Front Squat
1 x 2 @ 235 (Paused)
2 x 2 @ 235
2 x 1 @ 195 (Frankenstein Pause)

Zercher Carry (SS)
3 x 1 @ 135

Good Morning (SS)
3 x 10 @ 115

BW Back Ext
1 x 25


#402

Shriner Strength Prep 2018

Pause Bench Press
1 x 1 @ 205

Bench Press
x 1 @ 215
x 1 @ 230

Pause Bench Press
5 x 10 @ 125

DB Seal Row
4 x 20

Pause @ Eye Strict Press
5 x 3 @ 85

Chest Fly 2 x 20
Lateral Raises 3 x 20
Cable OH Ext 3 x 20
Hammer Curl 1 x 45


#403

Shriner Strength 2018 Prep

Back Squat
2 x 1 @ 315
4 x 1 @ 315 (143)(Paused)

My goal for this session was to be able to pause 315 once. Was confident enough 3 other sets to do the pause.

DOH Fat Grips
3 x 4 @ 150

Pause @ Knee Deadlift
2 x 3 @ 350
1 x 1 @ 365

Front Loaded Stepups
2 x 12 @ 95

Wasn’t at the gym that has the cambered bar, had car problems so I walked to gym that was close. So I did this instead.

Walking Lunges
3 sets


#404

Shriner Strength 2018 Prep

I can taste that big fucking ZERO on the Log now.

Strict - Push - Jerk
Upto 115

Jerk
x 1 @ 155

Strict Press
x 12 @ 95

Cambered Bar Strict Press
x 10 @ 45
x 10 @ 50
x 10 @ 55
x 10 @ 60
x 10 @ 65

Weighted Chin Ups
4 x 2 @ +10

Lots of:
Lateral Raises
Face Pulls
Hammer Curls
Chest Flyes
OH Tricep Ext
Tricep Pushdown