still looking strong. whats next in the program?
Nice weight session, Burnsey; gives me some goals for the future. Good rowing time to boot.
[quote]ecogenx wrote:
still looking strong. whats next in the program?[/quote]
After my next session which is the last of stage 1 is four weeks of this:
Session 1
4-5 Reps of Complex
A1. Functional Isometric Squat Max weight push for 6 secs
A2. Back Squat 2-3 reps @87-90%
A3. Jump Squat 8-10 reps @25%
4-5 Reps of Complex
B1. Functional isometric Deadlift (Below Knee) Max weight pull for 6 secs
B2. Deadlift 2-3 reps @87-90%
B3. Power Clean From Hang 3-5 reps @ 75%
Session 2
4-5 Reps of Complex
A1. Functional Isometric Bench Press Max weight push for 6 secs
A2. Bench Press 2-3 reps @87-90%
A3. Speed Bench 3-5 reps @50%
4-5 Reps of Complex
B1.Iso/dynamic chins Max weight to contract hold for as long as you can
B2. Weighted Chins 2-3 reps @87-90%
B3. Speed Chins 3-5 reps as fast as possible
Session 3
4-5 sets
A1. Back Squat 4-6 reps @ 83%
A2. Romanian deadift 4-6 reps @ 83%
3-4 sets
B1. Leg Press 6-8 reps @80%
B2. Reverse Hyper 6-8 reps @80%
3-4 sets
C1. Standing Calf Raise 6-8 reps @80%
C2. Lying Leg Curl 6-8 reps @80%
Session 4
4-5 sets
A1. Chest Sup DB rowing 4-6 reps @ 83%
A2. DB Bench Press 4-6 reps @ 83%
3-4 sets
B1. Pull Ups 6-8 reps @80%
B2. High Incline DB press 6-8 reps @80%
3-4 sets
C1. Preacher Curl 6-8 reps @80%
C2. Decline EZ-bar tricep ext 6-8 reps @80%
At the end of that which should be the end of the first week of October I’ll reassess what i need to do before the Powerlifting comp I’m entering in late November. So 6 weeks after that to get myself all sorted.
Burnesy
[quote]1Geech wrote:
Nice weight session, Burnsey; gives me some goals for the future. Good rowing time to boot.[/quote]
Once I decide to cut sometime in the future, I’d like to get back onto the rower more regularly, always wanted to get under 7 mins for the 2000m on the C2, been close a few times and think I could do it with a bit of practice. One more thing to try and tick off. 8 minutes for me feels like I’m working at around 80-85%, although I was certainly blowing when I finished I wasn’t at the “need to vomit” stage, which I have done before when training with a mate who actually rows competitively.
[quote]Burnesy wrote:
1Geech wrote:
Nice weight session, Burnsey; gives me some goals for the future. Good rowing time to boot.
Once I decide to cut sometime in the future, I’d like to get back onto the rower more regularly, always wanted to get under 7 mins for the 2000m on the C2, been close a few times and think I could do it with a bit of practice. One more thing to try and tick off. 8 minutes for me feels like I’m working at around 80-85%, although I was certainly blowing when I finished I wasn’t at the “need to vomit” stage, which I have done before when training with a mate who actually rows competitively.[/quote]
I do a leisurely 2:30 pace for 5 minutes as warmup before lifting everyday. Maintaining a 2:00 for 8 minutes after that lifting like you did was admirable. With your focus and conditioning I am sure you could hit the 1:45 for seven minutes with some practice, probably without reaching the “NTV” stage.
All right that is phase one finished with. Thought it was a good program if I’m to do it over I’d change one of the Deadlift variations to a good morning to give my grip a bit more of a break and time to recover as I found that was where I was lacking. Definately feel stronger after the month I spent on that program, which was the aim.
Today,
A1. Partial supramaximal bench Press 3inch lift off and 10 sec hold
150kg x 1 x 10sec
150kg x 1 x 10sec
150kg x 1 x 10sec
150kg x 1 x 10sec
150kg x 1 x 10sec
A2. Eccentric focus bench, 7-10 sec lowering phase
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
B. Rack Deadlift, starting 8 inches below lockout then 8-10 second hold
140kg x 1 x 10 sec
180kg x 1 x 8 sec
200kg x 1 x 8 sec
200kg x 1 x 8 sec
C. Eccentirc focus deadlift, 7-10 sec lowering phase
100kg x 2
100kg x 2
100kg x 2
100kg x 2
D1. Partial Pull Ups
BW (99kg) + 15 x 3
BW (99kg) + 15 x 3
BW (99kg) + 15 x 3
D2. Weighted Negative Chins, 10 second eccentric (lowering)
BW (99kg) + 15 x 3
BW (99kg) + 15 x 3
BW (99kg) + 15 x 3
E. Bench Press
20kg x 100reps
These sucked ass, reckon they were the hardest part of the workout
F. Leg Press
50kg x 70reps
Was supposed to get4 100 of these, right hamstring didn’t want a bar of them past the 60th rep so quit on these at 70.
G. Chest supported t-bar row
10kg x 40
Again was supposed to get to 100, fat chance, my shoulders were officially goneski. Who would have thought the weight was too high at 10kg.
Oh well that was all for today. Weekend off and my first Fathers Day as a father this coming Sunday so that is something to look forward to. Have a good weekend all.
Burnesy
Great couple weeks Burnesy…
Congrats on your first Father’s Day. Enjoy the time and get some rest.
Glad to hear that the knee is holding up and strength improving.
What is the goal for the next phase of your training?
Didn’t know fathers day was on a different day in Australia.
How long were you in the gym? Looks like a long workout.
[quote]ecogenx wrote:
Didn’t know fathers day was on a different day in Australia.
How long were you in the gym? Looks like a long workout.[/quote]
Friday was a long one for me, hour fifteen minutes. was still a bit sore this morning (sunday) okay now, the supra maximal and slow eccentrics certainly work you over.
[quote]mday wrote:
Great couple weeks Burnesy…
Congrats on your first Father’s Day. Enjoy the time and get some rest.
Glad to hear that the knee is holding up and strength improving.
What is the goal for the next phase of your training?
[/quote]
Both knee and back feel real good at the moment, touch wood they stay that way. Slow and steady.
Just trying to get stronger mainly, if I put on some weight so be it. Phase 2 of CT’s beast program has more isometrics and some supramaximal stuff. also want to work in some real heavy walkouts to get me used to having that much weight on my back. 4 weeks of that then knuckle down to get ready for my comp 22 november.
My goal for the comp is 300/400/500. I’m lifting raw, no shirt or wraps. I reckon I’m right at the 300 for my bench now, squat should be achievable and same with the dead. I’ll be interested to see what a difference wearing a belt will make as I’ve never worn one before, probably should get off my butt and get one so I’m used to wearing it I guess.
Burnesy
[quote]Burnesy wrote:
My goal for the comp is 300/400/500. I’m lifting raw, no shirt or wraps. I reckon I’m right at the 300 for my bench now, squat should be achievable and same with the dead. I’ll be interested to see what a difference wearing a belt will make as I’ve never worn one before, probably should get off my butt and get one so I’m used to wearing it I guess.
Burnesy[/quote]
D*mn mate! 300/400/500 kgs is astounding!
Oh wait a minute you converted that for us simple ones…
lol
Looking forward to following your log into the comp, Burnsey.
[quote]soldog wrote:
Burnesy wrote:
My goal for the comp is 300/400/500. I’m lifting raw, no shirt or wraps. I reckon I’m right at the 300 for my bench now, squat should be achievable and same with the dead. I’ll be interested to see what a difference wearing a belt will make as I’ve never worn one before, probably should get off my butt and get one so I’m used to wearing it I guess.
Burnesy
D*mn mate! 300/400/500 kgs is astounding!
[/quote]
That made me laugh, I deserved that after my recent championing of the metric system. Of course I meant I’m shooting for 136.0777111/181.4369482/226.7961852 
[quote]Burnesy wrote:
soldog wrote:
Burnesy wrote:
My goal for the comp is 300/400/500. I’m lifting raw, no shirt or wraps. I reckon I’m right at the 300 for my bench now, squat should be achievable and same with the dead. I’ll be interested to see what a difference wearing a belt will make as I’ve never worn one before, probably should get off my butt and get one so I’m used to wearing it I guess.
Burnesy
D*mn mate! 300/400/500 kgs is astounding!
That made me laugh, I deserved that after my recent championing of the metric system. Of course I meant I’m shooting for 136.0777111/181.4369482/226.7961852
[/quote]
Ok, I’m not quite so awestruck. Still 300 is a really solid goal on the bench.
[quote]Burnesy wrote:
soldog wrote:
Burnesy wrote:
My goal for the comp is 300/400/500. I’m lifting raw, no shirt or wraps. I reckon I’m right at the 300 for my bench now, squat should be achievable and same with the dead.
I’ll be interested to see what a difference wearing a belt will make as I’ve never worn one before, probably should get off my butt and get one so I’m used to wearing it I guess.
Burnesy
D*mn mate! 300/400/500 kgs is astounding!
That made me laugh, I deserved that after my recent championing of the metric system. Of course I meant I’m shooting for 136.0777111/181.4369482/226.7961852
[/quote]
{snort, snicker, lol} Just havin’ some fun.
136/181/227 kg is still astounding to me!
[quote]Elaikases wrote:
Burnesy wrote:
soldog wrote:
Burnesy wrote:
My goal for the comp is 300/400/500. I’m lifting raw, no shirt or wraps. I reckon I’m right at the 300 for my bench now, squat should be achievable and same with the dead.
I’ll be interested to see what a difference wearing a belt will make as I’ve never worn one before, probably should get off my butt and get one so I’m used to wearing it I guess.
Burnesy
D*mn mate! 300/400/500 kgs is astounding!
That made me laugh, I deserved that after my recent championing of the metric system. Of course I meant I’m shooting for 136.0777111/181.4369482/226.7961852
Ok, I’m not quite so awestruck. Still 300 is a really solid goal on the bench.
[/quote]
Having looked at them like that, what hits me is that if I reach those goals in November then for the next year 150/200/250 may be reachable. Anyway that is a long way off, concentrate on this years goals first.
[quote]soldog wrote:
Burnesy wrote:
soldog wrote:
Burnesy wrote:
My goal for the comp is 300/400/500. I’m lifting raw, no shirt or wraps. I reckon I’m right at the 300 for my bench now, squat should be achievable and same with the dead.
I’ll be interested to see what a difference wearing a belt will make as I’ve never worn one before, probably should get off my butt and get one so I’m used to wearing it I guess.
Burnesy
D*mn mate! 300/400/500 kgs is astounding!
That made me laugh, I deserved that after my recent championing of the metric system. Of course I meant I’m shooting for 136.0777111/181.4369482/226.7961852
{snort, snicker, lol} Just havin’ some fun.
136/181/227 kg is still astounding to me!
[/quote]
That won’t be too impressive,remembering I’m only just old enough to sneak in here at the moment. Hell the squat I’m shooting for isn’t even 2xBW, Still gotta start somewhere.
[quote]Burnesy wrote:
soldog wrote:
Burnesy wrote:
soldog wrote:
Burnesy wrote:
My goal for the comp is 300/400/500. I’m lifting raw, no shirt or wraps. I reckon I’m right at the 300 for my bench now, squat should be achievable and same with the dead. I’ll be interested to see what a difference wearing a belt will make as I’ve never worn one before, probably should get off my butt and get one so I’m used to wearing it I guess.
Burnesy
D*mn mate! 300/400/500 kgs is astounding!
That made me laugh, I deserved that after my recent championing of the metric system. Of course I meant I’m shooting for 136.0777111/181.4369482/226.7961852
{snort, snicker, lol} Just havin’ some fun.
136/181/227 kg is still astounding to me!
That won’t be too impressive,remembering I’m only just old enough to sneak in here at the moment. Hell the squat I’m shooting for isn’t even 2xBW, Still gotta start somewhere.[/quote]
Shoot - we all have our own yardstick and I’m starting way down on mine. I continually need to stop myself from getting an inferiority complex looking at everyones numbers…
Remember guy’s it’s all about the journey. One personal best after another. That’s what keeps us going and the fact we really enjoy it.
Too right Streamline.
Well today first day of phase two of teh beast program, and it is quite beastly. Program called for 4-5 reps of each complex I only manged 4 of each and that was doing the second lot as straight sets instead, was busy in the gym and i worked in the squat rack witha mate who happened to be there. Apparently he doesn’t want to train with me again. A description of my session as “crazy shit” was heard coming out of his mouth at one stage.
warm up
squats
20kg x 10
60kg x 8
100 kg x 5
A1. Squat walkouts
180kg x 20seconds
180kg x 20seconds
180kg x 20seconds
180kg x 20seconds
First time I’ve put that much on my back, felt okay, actually in the thrid set thought I might even be able to squat it, will hold off on that for a while though.
A2. Back Squat
140kg x 3
140kg x 3
140kg x 3
140kg x 3
A3. Jump squats
40kg x 8
40kg x 8
Only did two lots of these as we got jack of loading and unloading the bar. Did mean to go back and do some more but never got to them.
B1. Deadlift
60kg x 5
100kg x 3
140kg x 3
180kg x 2
180kg x 2
180kg x 2
Even managed to tear a callus off today. These are much easier now that I’m bringing some resin into the gym with me.
B2. Power Clean from hang
67.5kg x 4 struggled a bit
62.5kg x 4
62.5kg x 4
62.5kg x 4
Was also supposed to do some isometric deads today but was too busy to justify dicking with the squat rack repeatedly, especially with quite a few people waiting who actuall wanted to squat.
That was all, I can see this program being tough just to get the volume of work in each session without having to lower weights substantially as the sets progress. So it should do the job for the next few weeks.
Burnesy
A2.