Beastin's Log

Training Training Logs
121

8.16.10: Back
A. Rack Dead: 2253, 3153, 4053, 4953, 5853 [PR]
B. Sumo Dead: 1353, 2253, 3151, 4051, 4551, 5051 [PR], 5251 [PR]
C1. Reverse Hyper: 10010, 15085
C2. Pull-Ups: BW10/9/8/7/7/6
D1. Cable Row: 140104
D2. Pull-Ups: BW63

Notes:
-Was doing rack deads from just above the knee when an older guy came over and started talking to me. He used to lift at Westside with Louie Simmons and gave me some advice. I asked if he would check my form from the floor, and I ended up working to a 30 lb pr. 525 came flying off the floor and then got stuck just above my knees but I “gorilla-d” it into lockout. He told me to do rack deads from the knees by ramping singles above 500 to a max for 3 weeks and then max out again.

122

8.18.10: Hamstrings
Main Lift: Box Squat: 2853, 3253, 3653, 4053, 4251 [PR]…36515
Accessory:
A1. Box Squat: 255105
A2. Jump Squat: plus2555
B1. Hack Squat: 3 plates/side105
B2. Donkey Calves: 20084
C. Standing Calves: 150*20

Notes: squatting form coming along, focusing on keeping my back as tight as possible through the whole motion…want to switch back to free squats sometime soon…slowed the descent and used the box as a marker and exploded up as soon as I felt it…405*3 was much “cleaner” this week than last…think I’ll stick to the regular 5/3/1 main lift programming for the box squat in the future, I just wanted to get a better feel for my max

123

8.19.10: Chest
Main Lift: DB Incline: 75s3, 85s3, 95s12
Accessory:
A1. DB Incline: 65105
A2. Blue Band Pull Apart: 105
B1. Dips: BW3, plus253, plus5512…BW105
B2. Chest Supported Reverse Flies: 20s10, 25s10, 30s103
C1. BS Push-ups @ 45 degress: 84
C2. BS Face pull: 8*4
C3. BS Push-ups: 8/7/7/7
C4. Pull-Ups: 8/7/6/6

124

8.21.10: Legs
Main Lift: Back Squat: 2253, 2453, 2753, 3151, 3351, 3651 [PR], 3851 [PR], 4051 [PR]
Accessory:
A1. Back Squat: 225105
A2. Jump Squat: BW55
B. Leg Press: “10”*30, “12”*30
C. Jump Rope

8.22.10: Shoulders
Main Lift: DB Overhead Press: 55s3, 65s3, 75s13
Accessory:
A1. DB Overhead: 55s105
A2. Band Pull Apart: orange105
B1. Machine Shoulder Press: 12010, 13010, 1408, 1309, 12010
B2. DB Lateral Raise: 40s14/14/14/12/12
C1. Band Overhead Press: orange103
C2. Pull-ups: BW103
C3. BS (blast strap) push-ups @ 45 degrees: 83
C4. BS Face Pulls: 8*3

Notes: like the blast strap stuff…picking up some new ideas from CT’s livespill and trying them out during warm-ups and then using them at the end of the workout

125

Good work in here Darlin’. So many gawgeous PRs.

126

8.23.10: Back
Main Lift: Sumo Rack Dead @ mid kneecap: 4951, 5151, 5351, 5551, 5751
Accessory:
A1. Pull-Ups: BW10/10/9/9/7
A2. Reverse Hyper: 10010, 12510, 15010, 17510, 20010
B1. Cable Rows: 12010, 14010, 16010, 1808, 12010
B2. Push-Ups: BW*25/20/15/15

Notes: Jim helped me through the rack deads…will do the same thing next week but with bigger jumps once I get to 495…hopefully I can get over 585

Nikki: thanks babe…5/3/1 has worked well

127

I see that.
So you reached your goal of 405 squat and I’m assuming dead, so are you still working towards your bench goal?

128

8.24.10: Arms
A1. BB Tri Ext (pins): 755, 855, 955, 1055, 1155, 1255, 1354…9518
A2. BB Curl: 755, 855, 955, 1055, 1155, 1255, 1353…9515
B1. Cable Tri Pushdown: 905, 1105, 1305, 1505, 1705, 1905, 2104
B2. Cable Curl: 905, 1105, 1305, 1505, 1705, 1905, 2104
C1. DB Blue Band Tri Ext: 20s5, 25s5, 30s5, 35s4, 40s3
C2. DB Blue Band Curl: 20s5, 25s5, 30s5, 35s5, 40s5

Notes: never do arms…giving them a go to see if it helps my upper body lifts; weighing between 200 - 205 for the last month

Nikki: you calling me out girl? yeah I wanted a 495 dead, got that awhile ago and got 525 a week ago…been happy with squat progression, especially box and the 405 free last week…bench hasn’t moved from 275 though, haven’t given it a go since I started to get some shoulder pain about a month ago, I’ve been focusing on DB and corrective shoulder exercises (band pull aparts, reverse flies, external rotations)…it’s feeling better though so I’ll probably switch back to a BB next week and maybe/hopefully I’ll see some progress…

129

Nah love, not calling you out, just interested :slight_smile:
Better to care for your shoulder than to hurt yourself further so no worries.
All in all, 2/3 goals accomplished so shortly is very impressive.

130

8.25.10: Hamstrings
Main Lift: Box Squat: 3053, 3453, 3855, 4051
Accessory:
A1. Box Squat: 255105
A2. Jump Squat: BW55
B1. Hack Squat: 4 plates/side10,8; 3 plates/side10,10,10
B2. Calves: 5 sets

Notes: switched up the form on the box squat, lowered the “box” height and added a pad, also paused at the bottom for a 2-count and then pushed…was previously squatting to a slightly higher depth and pushing up as soon as I hit the box…this change hurt my numbers but will focus more on my hamstrings and develop strength from a dead stop…on Saturday I will switch over to a free front squat to focus on quads and explosiveness…contemplating DB vs BB press tomorrow, it may be a good day to max out BB to see where I am as that’s what I’ve been doing with other lifts…thanks Nikki, I like to set a series of successive, attainable goals rather than a single ultimate goal

131

8.26.10: Chest
Main Lift: Bench Press: 1853, 2253, 2752, 2851…22511
Accessory:
A1. DB Incline: 70s105
A2. Band Pull Apart: blue105
B1. Dips: plus155, plus453, plus7010…bw105
B2. Reverse Fly: 25s105
C1. BS push up @ 45 degrees: 2 sets of 8
C2. Pull-ups: 2 sets of 8
C3. BS Flies: 2 sets of 8
C4. BS Face Pulls: 2 sets of 8

132

8.28.10: Quads
Main Lift: Front Squat: 1853, 2053, 2253, 2553, 2753, 2953, 3151, 3351, 3551, 3751
Accessory:
A1. Front Squat: 185105
A2. Jump Squat: 2555
B1. Leg Press: "12"203
B2. Calves: 3 sets of 10

8.29.10: Shoulders
Main Lift: DB Overhead: 60s3, 70s3, 80s10
Accessory:
A1. DB Overhead: 60s105
A2. Band pull apart: orange105
B1. HS Machine Shoulder Press (/side): 7010; 7510; 808
B2. DB Laterals: 45s103
C1. BS push-up @ 45 degrees: 3 sets of 10
C2. BS Face Pull: 3 sets of 10
C3. Band Shoulder Press: orange303
C4. Pull-ups: BW103
D1. DB Laterals: 45s102
D2. Band Face Pulls: orange102

133

8.30.10: Back
Main Lift: Sumo rack dead @ kneecaps: 4951, 5151, 5351, 5551, 5751, 5951, 6151, 6350.5
Accessory:
A1. Pull-ups: BW10/10/9/9/8
A2. Reverse Hyper: 200105
B1. Cable Row: 1608*3
B2. Push-ups: 3 sets of 25

134

7.01.10: Hamstrings
Main Lift: Back Squat: 2355, 2753, 31520
Accessory:
A1. Back Squat: 225105
A2. Vertical Jump: 5 sets of 3
B1. GHR: 8/7/7/6
B2. Standing Calves: "10"84
B3. Reverse Hyper: 5084
B4. Seated Calves: 908*4

135

7.02.10: Chest
Main Lift: DB Incline: 80s3, 90s3, 100s10
Accessory:
A1. DB Incline: 75s105
A2. Pull-up: BW35
B1. Dips: 453, 703, 908…BW153
B2. Reverse Fly: 25s10, 30s103
C1. BS Push-up: 3 sets of 8
C2. BS face pull: 3 sets of 8
C3. Pull-ups: BW8/8/7
C4. Band Fly: red203

136

7.03.10: Arms
A1. BB Tri Ext (pins): 755, 9510, 1055, 1155, 1255, 1355, 1452
A2. EZ Curl: same as a1
B1. Cable Tri Pushdown: 1005, 1205, 1405, 1605, 1805, 2005
B2. Cable Curl: 1005, 1205, 1405, 1605, 1805, 2002
C1. Band DB Tri Ext: 20s5, 25s5, 30s5, 35s5, 40s5, 45s2
C2. Band DB Curl: 20s5, 25s5, 30s5, 35s5, 40s5, 45s*5

7.04.10: Quads
Main Lift: Front Squat: 2153, 2453, 28015
Accessory:
A1. Front Squat: 195105
A2. Standing Jump: 5 sets of 3
B1. Leg Press: 4plates/side253
B2. Calves in sled: 3plates/side15/10/10
B3. DB Step Up: 25s153
B4. Seated Calves: 50*15/10/10

137

7.05.10: Shoulders
Main Lift: Seated DB Overhead: 65s3, 75s3, 85s8
Accessory:
A1. Seated DB Overhead: 60s105
A2. Band Face Pull: 2reds85
B1. HS Shoulder Press: 70s10, 75s10, 80s10, 85s7…45s20
B2. DB Laterals: 45s144…30s20
C1. BS Push ups: 2 sets of 8
C2. BS Face Pull: 3 sets of 8
C3. Band Shoulder Press: red30*3
C4. Pull Ups: 2 sets of 8

138

7.07.10: Back
A. Pull-Ups: BW3, plus253, plus4512
B. HS High Row (/side): 1355, 1455, 1605, 1705, 1805, 190*2
C. Lat Pulldown: “10”*8, “12”*5, "14"3, "10"82 (“heavy” cable machine @ home)
D. Rack Deads: index finger has a bad callous that I’m going to let heal, won’t do these for a couple weeks
E. Cable Rows: 5 or 6 sets of 10010 (

139

7.08.10: Hamstrings
Main Lift: Back Squat: 2553, 2953, 33518
Accessory:
A1. Back Squat: 235105
A2. Vertical Jump: 5 sets of 3
B1. GHR: 8/7/6/5
B2. Standing Calves: "6"104
B3. DB Reverse Lunge: 25s204
B4. Seated Calves: 5010*4

140

7.09.10: Chest
Main Lift: DB Incline: 85s3, 95s3, 105s9
Accessory
A1. DB Incline: 75s105
A2. Pull Ups: BW38
B1. HS Wide Chest (/side): 9010, 9510, 10010, 10510, 1109
B2. Floor DB Flies: 25s10, 30s10, 35s83
B3. Pull Ups: BW35