Beast Building

Training Logs
21

W3 D1
Motor Skill Acquisition *90% max for 1 rep (max sets in 20 minutes)

B) BP w/180 for 9 sets *stopped at 16 minutes, its hard to hog the powerrack for 20 minutes when the gym is crowded

B) Bent over rows w/ 180 for 14 sets

A) DL w/280 for 12 sets

W3 D2 *changed the order

Motor Skill Acquisition *90% max for 1 reps (max sets in 20 minutes)

A) MP w/127 for 12 sets

B) Front squat w/185 for 11 sets

C) Pullups w/40 for 12 sets

Did some extra ab and arm beach work.

W3 D3

A1) Isometric BP (6 holes midway)
A2) Speed Pushup 4 reps

7 TOTAL TIMES

B1) DL isometric (2 holes)
B2) Speed DL w/155 1.5 reps for 2

6 TOTAL TIMES

W3 D4

A1) Partial BP w/bumper plate on chest
175x3, 185x3, 190x3, 195x3, 200x3 (not enough rom)

A2) Bench eccentric
205, 215, 220, 220

*Did DL day after, didn’t have time to finish it in one workout.
B1) DL (1st hole) 3 reps
235, 255, 275, 295, 315

C1) Partial Pullup 3 reps
35, 45, 50, 50

C2) Eccentric Pullup
40, 45, 50 , 50

100 reps of bp/rows for recovery

22

W4 D1
Motor Skill Acquisition *90% max for 1 rep DELOAD WEEK

B) BP w/180 for 6 sets

B) Bent over rows w/ 180 for 7 sets

A) DL w/280 for 5 sets

W4 D2 *changed the order

Motor Skill Acquisition *90% max for 1 reps DELOAD

A) MP w/127 for 6 sets

B) Front squat w/185 for 6 sets

C) Pullups w/40 for 6 sets

W4 D3

A1) Partial BP w/bumper plate on chest
185x3, 190x3, 195x3, 200x3

A2) Bench eccentric
135 with manual eccentric technique

B1) DL (1st hole) 3 reps
255, 275, 295, 305x2

C1) Partial Pullup 3 reps
35, 40, 45, 50

C2) Eccentric Pullup
50, 50, 50, 50

W4 D4

A1) Isometric BP (6 holes midway)
A2) Speed Pushup 5 reps

6 TOTAL TIMES

B1) DL isometric (2 holes)
B2) Speed DL w/155 pull till knee 4 reps

5 TOTAL TIMES *on the first uncounted set, the back of the powerrack got lifted when I did isometric DLs, I was too close to the back; giving me too much leverage.

Maxing out in 4 days =) Hopefully I wont catch the swine flu that has been going around my campus before then…

23

D1
Complex A: Quadriceps Dominant
A1) Functional isometric front squat 12(14)

  1. 155, 185, 205, 225
  2. 185, 225, 240, 255, 270
  3. 205, 235, 260, 275, 295
  4. 225, 245, 275, 305

A2) Front squat

  1. 4x2 w/195
  2. 185/2, 190/2, 190/2, 185/2
  3. 175/2, 185/2, 190/1, 190/2, 195/2
  4. 185/2, 190/2, 185/2, 185/2

A3) Speed squat

  1. 4x3 w/95

  2. " "

  3. " "

  4. " "

  5. X4

  6. 5 for functional iso, 4 for rest

  7. 4/5

Complex B: Hips / Posterior Chain Dominant
B1) Functional isometric deadlift Lowest pin/hole *switched to 2nd hole

  1. 245, 265, 310, 315
  2. 235, 255, 245 *lowered it to a proper height, was so burned out after squats so I only did 3
  • Lower back was rounding, added in some extra posterior chain blasters/neck extenions
  1. 235, 245(9), 245
  2. 185, 205, 215, 225

B2) Deadlift

  1. 300/2, 290/2, 280/2, 270/2
  2. 4x2 w/ 275
  3. 285/2, 295/2, 295/3
  4. 275/2, 280/2, 285/2, 275/2

B3) Jump deadlift

  1. 4x7 w/60

  2. 3x8 w/ 60 *felt burned out, autoregulating

  3. 60/8, 7, 7

  4. 4x8 w/70

  5. X4

  6. 3/4/3

  7. 3

D2
Complex A, Option 1: Upper Body Horizontal Push Dominant
A1) Functional isometric front bench press 7/9

  1. 165, 185, 195, 205(10)
  2. 185, 195, (205 couldn’t unrack) *felt really tired, maybe its because I did the back complex 1st
  3. 185, 195, 205, 215 (9), 235(18) 8/10 holes

A2) Bench press

  1. 175/2, 3x2 w/180
  2. 175/2, 175/2, 185/2
  3. 185/2, 175/2, 180/2

A3) Speed bench

  1. 95/3, /3, /4, /5

  2. 2x3 w/95

  3. 3x3 w/95

  4. X4

  5. 2/3/2

Complex B, Option 1: Upper Body Horizontal Pull Dominant
A1) Bent over row *switched to machine row

  1. 180, 175, 175, 175
  2. 77, 86, 86, 86
  3. 86, 86, 95, 95

A2) Bent-over row

  1. 180/2, 175/2, /3, /3
  2. 4x2 w/ 175
  3. 4x3 w/175

A3) Speed bent over BB rowing

  1. 105/ 3x3, /5

  2. 105 3/5/3/3

  3. 4x5 w/105

  4. X4

  5. X4 *Did this first this week

  6. X4

Extra: Posterior Chain Blast 2) 45/8, 45/6, 35lb plate/20

D3
LOWER BODY: Muscle Growth and Strength
A1) Paused Front squat

  1. 135/5, 155/5, 165/5, 170/5
  2. 135/5, 155/5, 170/5, 180/5 *no pause this week
  3. 145/5, 160/5, 170/5, 185/4

A2) Romanian deadlift

  1. 130/5, 180/5, 200/5, 210/5
  2. 130/5, 180/5, 210/5, 230/5, 250/4
  3. 185/6, 205/5, 225/5, 245/5, 255/4

B1) Reverse Lunge

  1. 60/6, 65/6, /6
  2. 65/7, 70/6, 75/8
  3. 70/6, 80/6

B2) Glute ham raises *switched to seated goodmornings

  1. 3x6
  2. 65/9, 95/8, 105/6, 125/6
  3. Standing 95/8, 105/8, 125/8 Heart pain

C1) Standing one leg calf raise with DB

  1. 50/3x5
  2. 60/9, 70/6, 75/8 *no twitch reps

C2) Hanging ab raises

  1. 20/10, 25/6, 25/6

  2. 25/8, 25/6+static hold

  3. Back raises 60/10, 60/8 + static hold

D4
UPPER BODY: Muscle Growth and Strength
A1) Chest-supported DB rowing

  1. 45/6, 50/6, 60/7, 70/5, 70/6
  2. 45/5, 50/5, 50/8, 50/6 *lowered the weight, focused on flaring elbows
  3. Didn’t bring pen

A2) Wide grip Bench press

  1. 135/5, 145/5, 155/5, 165/5, 170/5
  2. 135/5, 150/5, 165/5, 170/5 *last set was smoother than last weeks
  3. up to 165/5

B1) Mid Pull-ups *trying wide grip week 2

  1. W/ twitch reps BWx 6, 5, 7, 8
  2. /6, /5 w/ hold, /7, /8 no isometric hold on top

B2) High-incline DB press @4

  1. W/ twitch 45/7, 50/7, 50/8, 50/9
  2. 50/8, 3x8 w/60
  3. up to 60

C1) Preacher curl

  1. 45/7, 50/7, /8, /9
  2. 45/8, 50/7, 50/7, 50/6, 50/7

C2) DB triceps extension

  1. 20/8, 25/8, 30/8, 30/7
  2. 20/8, 8/10, 11/6, 10/7,10/8 switched to cable/bench was hogged
  3. up to 30
24

Week 3: I’m heading to new york for thanksgiving, so this is going to push my schedule back by 5 days. I plan to do some handstand pushups and other bodyweight exercises to maintain my fitness.

I was on workout 2 of week 4, but due to exam schedule the gym closed EARLY. Fuck it, phase 3 baby.

25

Beast Building Part 3

Applying the perfect rep concept and modifying the rep ranges as I see fit

Focuses: upper chest, my shoulders are over half a meter wide so I’m skipping shoulder day, grip

Day 1

A1) Incline DB Press 7/5/3 7/5/3

  1. 50/60/70 60/60/70x4.5
  2. 3 reps 20kg+bar, 22kg, 26kg, 30kg, 32kg
  3. 40,45,50,60/4, 70/5, 70/5

A2) Weighted hammer chins

  1. Bw/25/35 25/35/40
  2. Bw, 15, 20, 25, 30, 35, 40, 45
  3. Bw, 15, 20, 30, 35, 40, 45

B1) Incline smith to nipple 2/10 2/8 1/6

  1. 70/80, 90/100, 105
  2. 105/10, 125/8, 135/6, 140/6
  3. 100/8/8 machine felt weird

B2) Chest supported DB rows

  1. 35/40, 45/45. 50
  2. 45/8, 50/8, 50/8
  3. One arm 60/10, 70/10, 80/8, 80/6

C1) Hyight flies (top and bottom partials)

  1. 3/14, 3/12, 3/10+4+4
  2. 6/12/12/12+partials
  3. 3/12/12/13+partials

C2) Straight arm pulldowns (double technique)

  1. 8/10, 8/9, 8/9
  2. 16/12, 21/9, 19/8 ds 16/5
    3)7/9, 9/7.5, 8/9+partials

Day 2

  1. 352 Max deadlift 12 pound pr

A) Front Squat

B) DL on 4inch platform
2) 3reps 135, 155, 177, 197, 220, 236, 247

C) Romanian DL
2) 225/4, 236/4, 241/5, 251/4

D1) Walking lunges
2) 50/8, 62/6/7

D2) Glute ham raises
BW 8/7/7

Grip/ab work

Day 3

Day 4: Arms
A1) EZ bar curl 7/5/3 7/5/3

  1. 50/61/73, 61/73/73 narrow
  2. 61/73/65, 65/67+61/73(7)

A2) Close-grip bench press 7/5/3 7/5/3

  1. 135/155/160, 145/160/165
  2. 135/155/165, 155/167(4)/172

B1) Incline dumbbell hammer curl 2/10 2/8 1/6

  1. 20/20, 25/25, 30/5

B2) Decline EZ bar triceps extension 2/10 2/8 1/6

  1. 55/60, 60/65, 65

C1) Concentration DB curls 3x10-12 + partials

  1. 20/10, 20/12, 20/10

C2) Rope cable pressdown: low double contraction 3x10-12

  1. 35/10/9/9