T Nation

Training to Unlock the BEAst-in-I


#445

Life gets in the way sometimes, have push off my Deadlift workout by a day or two.


#446

You ok man?


#447

Yeah i m fine. Need a new car as i am now carless which effects my ability to get to the gym when i want.


#448

Damn


#449

Iowa Games Prep

Trained with my Cousin tonight, haven’t talked to him or hung out with him much in the last decade or so. He recently moved to same city that I live in. Been trying to get together to lift for a little bit and tonight things lined up. Coached him on deadlifts since he has been having trouble with it. Didn’t really push it too hard for him, he worked up to 335 no deficit I worked up to 365. with a deficit

Deficit Deadlifts (SS) Tuck Jumps
x 1 @ 365
5 x 10 @ 240

Cambered Bar Squats
1 x 10 @ 165
2 x 10 @ 170

DB Romanian DL (GS) Calf Raises (GS) Trap Bar Carry
3 x 15 @ 40 (GS) 3 x 20 (GS) 3 x 1 @ 95

Needed to wrap things up since my cousin needed to finish quickly to get to bed so did the assistance as a non stop circuit.


#450

6/11/18

Iowa Games Prep

Bench Press (T&G) (SS) Band Pullaprts
1 x 1 @ 205
5 x 8 @ 150

Pause Strict Press (SS) Pullups
7 x 3 @ 95 (SS) Total: 20

The pullups were a few different variations

Cable Lateral 2 x 20
DB Lateral (SS) Pinch Grip Hold 3 Rounds
Tricep Pushdown 5 x 20

6/12/18

Iowa Games Prep

Front Squat (SS) Knee Jumps
x 1 @ 254 (SS) +6, +10, +20, +24, +30
5 x 10 @ 155

Fat Grip DL
3 x 5 @ 155

Pause Mid Shin DL
6 x 3 @ 310

Walking Lunges 4 Sets
Calf Raises (SS) Adduction 5 x 20



#451

6/14/18

Iowa Games Prep

Front Rack Mobility

Split Jerk 2 x 2 @ 95 (SS) Band Pullaparts (GS) Depth Jumps
Strict Press 2 x 2 @ 95 (SS) Band Pullaparts
Pause @ Eye Z Press 6 x 5 @ 65 (SS) Pullups 6 x 3
Strict Press 1 x 17 @ 65

Lateral Raises 5 x 20
OH Tricep Ext 5 x 20


#452

Iowa Games Prep

1.5" Deficit Deadlift (SS) Tuck Jump
x 1 @ 355 (DOH)
x 1 @ 365
1 x 10 @ 245 (DOH)
4 x 10 @ 245

Cambered Bar Squat
3 x 11 @ 170

DB Romanian DL (Toes Elevated) 3 x 15 @ 45
Calf Raises 3 x 20
Trap Bar Carry 1 x 3, 1 x 2 @ 135


#453

Iowa Games Prep

Bench Press (SS) Band Pullaparts
1 x 3 @ 175
5 x 8 @ 155

Pullups
30 total

Pause @ Eye Strict Press
1 x 3 @ 100
7 x 3 @ 85

Cable Lateral 2 x 20
DB Laterals 3 x 20
OH Tricep Ext 4 x 20
Tricep PD 1 x 10
Hammer Curl 1 x 10


#454

Iowa Games Prep

Front Squat (SS) Knee Jump
1 x 3 @ 205 (93)
5 x 10 @ 160 (72)

Pause Mid Shin Deadlifts
6 x 3 @ 315 (142)

Calf Raises 3 x 20
Lunges 4 sets
Leg Ext 3 x 20

Also did some windershield wipers just to see if I could


#455

Iowa Games Prep

Been reading Jamie Lewis’ Issuance of Insanity E-Book, needless to say it influenced this workout more than a little bit.

Strict Press (GS) Band Pullapart (GS) Trap Bar Jump
5 x 1 @ 105 (GS) x 30 (GS) x 3
1 x 1 @ 115 (GS) x 30 (GS) x 3

Z Press (SS) Pullups*
5 x 8 @ 70

Tricep PD 4 x 20
OH Tricep Ext 1 x 20
Laterals 1 x 20

Pullups: 71 Total Across 28 Sets
Gymnastics Rings: 14 BW, 3 (+10)
Standard Pullups: 3 BW
Wider Grip: 3 BW
Neutral Grip: 38 BW, 5 (+5)
Chinups: 5


#456

Iowa Games Prep

1.5" Deficit Deadlift (SS) Tuck Jumps
1 x 1 @ 335 (DOH)
1 x 0 @ 360 (DOH)
1 x 1 @ 360
1 x 10 @ 250 (DOH)
4 x 10 @ 250

Cambered Bar Squat
3 x 11 @ 175

DB Romanian DL (GS) Ext Calf Raise (GS) Trap Bar Carry
3 x15 @ 50 (GS) 3 x 20 (GS) 3 x 1 @ 155


#457

Iowa Games Prep

Bench Press (SS) Band Pullaparts
1 x 3 @ 205
5 x 7 @ 160

Pause Strict Press
8 x 3 @ 85

Pullups
41 Total

  • 37 Neutral Grip
  • 3 Wide Grip
  • 1 Regular

Tricep PD 5 x 20
NG Pullover 3 x 20
Spider Curl 1 x 20


#458

Iowa Games Prep

This training session was hard

Front Squat (SS) Knee Jump
x 2 @ 225
5 x 10 @ 165

DOH Fat Grip DL
3 x 5 @ 165

Pause Mid Shin DL
6 x 3 @ 320

Walking Lunges 4 sets
Ext Calf Raises 3 x 20


#459

Changing gyms to save some money, Fitness World is super nice but my budget isn’t so if I can save I am going to save.


#460

Iowa Games Prep

From last night. Short on sleep, stressed out, but had to get in and do some kind of work.

Strict Press (GS) Band Pullapart (GS) Trap Bar JUmp
6 x 1 @ 115

Z Press
5 x 6 @ 75

Strict Press
1 x 6 @ 75

Bunch of Pullups
Highlight: +20 for 2 NG; RIR 1

OH Tricep Ext 5 x 20


#461

Iowa Games Prep

Deficit Deadlifts (SS) Tuck Jumps
1 x 1 @ 365

Deadlifts (SS) Tuck Jumps
1 x 4 @ 385

Deficit Deadlifts
5 x 10 @ 255

Back Squats
1 x 5 @ 225
1 x 5 @ 245
1 x 2 @ 265

Long Pause Back Squats
3 x 2 @ 225

Box Squats
1 x 10 @ 185

Squats were all over the place, man I am going to miss that cambered bar.

DB Romanian DL (Toes Elevated)
3 x 15 @ 55

Trap Bar Carry
Worked up to 405 for a little bit

Ext Calf Raises (SS) Seated Calf Raises
2 x 20 (SS) 2 x 20



#462

Iowa Games Prep - The last week before deload

Bench Press (SS) Band Pullaparts
1 x 1 @ 225
1 x 0 @ 245
3 x 7 @ 165
1 x 6 @ 165
1 x 7 @ 165
1 x 3 @ 165

The 225 moved really fast and smooth so I made and ego based decision I tried to go for a 15 lb PR, lol I should know better but I apparently don’t I barely got it off my chest. I figured missing that last rep on set 4 is not a big deal because I did fail a max attempt. Did some extra resting for the last set because I was sure that I could do 7 on it. Did an extra set to make up some volume.

Pause Strict Press
8 x 3 @ 90

Pullups
46 Total
Highlights: x 2 @ +15

Tricep Pushdown 7 x 20
Cable Row 3 x 10
Spider Curl 1 x 20
Pec Dec 5 x 20
Decline DB Press 1 x 15 @ 40


#463

Iowa Games Prep - The last week before deload

Front Squat (SS) Knee Jumps
1 x 1 @ 265
5 x 8 @ 175

Fat Grip DL
1 x 3 @ 175
3 x 5 @ 155

Pause Mid Shin DL
6 x 3 @ 325
1 x 1 @ 365

Sumo Deadlift
1 x 1 @ 315
1 x 1 @ 365 (25lb PR)

Walking Lunges 4 Sets
Ext Calf Raises 3 x 20
Leg Ext 3 x 15
Hip Thrusts 3 x 10



#464

Iowa Games Prep - Last Week before deload

Strict Press (GS) Band Pullapart (GS) Trap Bar Jump
2 x 1 @ 125
2 x 0 @ 140

Z Press
6 x 5 @ 80

Pullups 35 total
Highlights: +25 x 2
x 5 @ BW after 6 sets of weighted

OH Tricep Ext 7 x 20
Straight Arm LP 3 x 20
Spider Curl 1 x 20