C3W3D1
Bench Press: All reps paused
205# X 1-3
225# X 1-3
265# X 1-3
295# X 1
275# X 8 AMRAP
Spoto BP: 4X4
265#
280#
290#
295#
Hammer Curls and Tricep Rope Pulldown SUPERSET
H.C. Weights: 50# X 5 X 1, 45# X 5 X 9
T.P. Weights: 72.5# X 5 X 5, 77.5# X 5 X 5
C3W3D2
Shrugs: 10X5
180# X 10 X 1
210# X 10 X 4
Chest Supported Lat Row: Plate Loaded
180# X 10 X 2
200# X 10 X 2
220# X 10 X 1
Hamstring Curl: Plate Stack With Pin
100# X 10 X 5*
*The last set on these guys I only managed about 7 reps. Iāve never done this exercise and I think I had quite the pump and couldnāt manage the last few reps. The rest time was pretty short.
Neutral Grip Seated DB Press: 4X4
80#'s X 4 X 1
85#'s X 4 X 3
C3W3D3
Strict Curl: All reps paused at the start position
90# X 1-3
100# X 1-3
115# X 1-3
125# X 1
120# X 6
Trap Bar Deadlifts: High Handles
310# X 1-3
350# X 1-3
400# X 1-3
440# X 1
420# LOL X 5 (CAPPED)
Seated Curl: 4X4
115#
120#
125# X 3 =(
120#
Stair Master: Level 12 for like 100 seconds than a short while after that I had to leave for work.
C3W3D4
Strict Press: All reps paused at chin/collar bone.
135# X 1-3
155# X 1-3
175# X 1-3
195# X 1
185# X 8!!!
Incline BP: 4X4
225#
245#
265# X 4 X 2
Overhead Handles Underhand Grip Lat Pull: Plate Loaded
180# 5X10
C3W3D5
SQUATTTTTTSSSSS:
265# X 1-3
315# X 1-3
345# X 1-3
385# X 1
405# X 7!!! (SORRY JIM)
Pause Squats: 4X4
335#
355#
365#
380#
Back Raises: 10X3
25#
35#
45#
Standing DB Curl: 5X5
50# X 5 X 2
55# X 5 X 3
JM Press: 4X4 (SSB)
220#
240#
260#
270#
This is it guys, Leviathan was fun but now weāre moving on to Boring But Big Beefcake!!!
TIME TO GET BEEFY!!!
C4W2D1
Bench Press:
210# X 5
245# X 5
275# X 10 ALL REPS PAUSED
Squat BEEFCAKE:
255# 10 Reps 5 Sets in 20 minutes or less!!
Spoto Bench Press: 6X6
245#
255#
265#
275#
285#
275#
Hamstring Curl Machine: Plate Stack 10X5
85# X 10 X 2
100# X 10 X 3
C4W2D2
Strict Curl:
90# X 5
100# X 5
120# X 5 (CAPPED)
Strict Press Beefcake:
135# X 10 X 5
20 minutes or less time limit
Neutral Grip Seated DB Press: 6X6
75#'s
80#'s
85#'s X 6 X 3
80#'s
Seated DB SP is feeling very nice. The bench is set at a 90 degree angle.
Lat Work (Chest Supported Neutral Grip Lat Row): 5 X 10
160# X 5 X 2
180# X 5 X 2
200# X 5 X 2
220# X 5 X 2
240# X 5 X 2
270# X 5 X 1
C4W2D3
Trap Bar Deadlifts: High Handles (because Iām a cheater)
310# X 5
350# X 5
400# X 5
JM Press: 6X6
200#
210#
220#
230# X 6 X 2
240#
Shrug Machine:
180# X 5 X 2
200# X 5 X 2
220# X 5 X 2
240# X 5 X 2
260# X 5 X 2
Hammer Curl and Tricep Rope Pulldown Superset:
5 Reps 10 Sets For both exercises
We performed Tricep Pulldown first and than walked fast to the DB rack and did our Hammer Curls.
H.C./T.P.?
45#'S/72.5# X 5 X 1
50#'S/77.5# X 5 X 2
50#'S/82.5# X 5 X 7
C4W2D4
Squat:
255# X 5
295# X 5
335# X 5
Pause Squat: 6 X 6
275#
295#
315#
335#
365#
335#
Lat Work (Overhead Handles Underhead Grip) Plate Loaded:
160# X 10 X 5
Back Raises: 10 X 3
25#
35#
45#
Strict Curl Beefcake Sets
10 Reps 5 Sets
20 Minutes or less time limit
90#
C4W2D5
B.B.B.B.
Lower Back Pain
Took a day off
C4W1D1
B.B.B.B.
Bench Press: Find a starting point for a contest pause!
135# X 5
185# X 3
225# X 3
275# X 1
315# X 1
335# X 1
355# X 1
Spoto BP: 5X5
275#
275#
275#
285#
285# X 4 =(
Hamstring Curl: 10X5
100# 10 X 3
115# 10 X 2
C4W1D2
B.B.B.B.
Strict Curl: Find a starting point for a contest style Strict Curl!
145#
Neutral Grip Dumbbell Strict Press: 5X5
75#'S
80#'S
90#'S
95#'S
95#'S
Chest Supported Lat Row: 5X10
180# 5 X 2
200# 5 X 2
220# 5 X 2
240# 5 X 2
260# 5 X 2
Strict Press Beefcake Sets:
125# 10 X 5
C4W1D3
B.B.B.B.
Trap Bar Deads: Didnāt do. Was an extremely weird training week. Had to find some contest style lifts and was just getting over some lower back pain from the previous week.
JM Press: MISS
Shrugs: 5 X 5
180#
200#
220#
230#
250#
Single Arm Cable Curl: 5 X 10
37.5#
Tricep Rope Pushdown With Flare: 10 X 5
62.5#
C4W1D4 & C4W1D5
Squat: MISS
Pause Squat: MISS
Lat Work Underhand Grip Overhead Handles: 10 X 5
140#
Back Raises: MISS
Strict Curl Beefcake Sets: MISS
Bench Press Beefcake Sets: MISS
Incline Bench Press: 5X5
225#
245#
265#
275#
265#
Standing Dumbbell Curl: 5X5
45#
50# 5 X 3
50# 10 X 1
Tricep Rope Pushdown With Flare: 20 X 5
57.5#
47.5#
42.5# X 20 X 3
Ended up missing a couple of days this week from some lower back pain from the previous week. I made up as much stuff as I could in a 3 day period. All things considered it went well.
TRAINING MAX TEST WEEK:
B.B.B.B.
MALCOM X METHOD
Bench Press: All reps were paused as always.
205# X 5
245# X 5
265# X 5
300# X 6
Spoto BP: 4X4
275#
285#
295#
305#
Squat BEEFCAKE Sets: 245# 20 minutes or less time limit
MALCOM X METHOD: As many sets as necessary
Set 1: 15 Reps
Set 2: 14 Reps
Set 3: 14 Reps
Set 4: 7 Reps
Tricep Rope Pushdown With Flare: 10X5
57.5#
62.5# 10X4
Standing Dumbbell Strict Curl:10X5
40# X 10 X 4
45# X 10 X 1
The Standing DB Strict Curl and Tricep work was supersetted
TRAINING MAX TEST WEEK
B.B.B.B.
MALCOM X METHOD
Standing Dumbbell Strict Press: Neutral Grip 4X4
85#
90#
95#
100#
Lat Work Underhand Grip Overhead Handles: 5 X 10
180# 5 X 2
200# 5 X 8
Shrugs: 5X5
180# 5 X 2
200# 5 X 1
220# 5 X 1
240# 5 X 1
Stiff Leg Deadlifts With DBās: 5X5
50#
Trap Bar Deadlifts:
305# X 5
355# X 5
395# X 5
440# X 3 (CAPPED)
TRAINING MAX TEST WEEK
B.B.B.B.
MALCOM X METHOD
Strict Curl:
90# X 5
100# X 5
110# X 5
125# X 10
Strict Curl Beefcake Sets: 100# 20 minutes or less time limit
MALCOM X METHOD: As many sets as necessary
Set 1: 12
Set 2: 12
Set 3: 11
Set 4: 10
Set 5: 8
Back Raises: 5X5
30# X 5 X 2
40# X 5 X 3
Tricep Rope Pushdown With Flare: 20 X 5
47.5#
Wrist Curls: 10 X 3
30#
35# X 10 X 2
TRAINING MAX TEST WEEK
B.B.B.B.
MALCOM X METHOD
Strict Press:
135# X 5
155# X 3
175# X 3
190# X 7
Incline BP: 4X4
225#
245#
265# X 3 =(
245#
Lat Work Chest Supported: 10 X 5
180#
200# X 10 X 4
Side & Front Shoulder Raises With Cable Machine:
15# X 8 X 3
Bench Press Beefcake Sets: 225# 20 minutes or less time limit
MALCOM X METHOD: As many sets as necessary
Set 1: 18
Set 2: 14
Set 3: 11
Set 4: 7
The incline BP was occupied so we ended up doing beefcake sets before we did our heavy sets on incline. I believe this is the reason that I performed less than optimally on those sets.
TRAINING MAX TEST WEEK
B.B.B.B.
MALCOM X METHOD
Squat:
225# X 5
265# X 5
295# X 5
325# X 5 (CAPPED)
Bulgarian Split Squats: 8X3
10# each hand
JM Press: Left work sick and didnāt have a chance to do these
Standing Dumbbell Strict Curl: 5X10
50#
Strict Press Beefcake Sets: 20 minutes or less time limit
140# X 50 Reps
MALCOM X METHOD: As many sets as necessary
Set 1: 12
Set 2: 12
Set 3: 10
Set 4: 9
Set 5: 7
C5W2D1
B.B.B.B.
Bench Press:
215# X 5
245# X 5
275# X 5 (CAPPED)
Spoto BP: 6X6
255# X 6 X 1
265# X 6 X 5
Tricep Rope Pushdown With Flare: 10 X 5
62.5# X 10 X 5
Standing Dumbbell Strict Curl: 10 X 5
40# X 10 X 5
Tricep work and bicep work was supersetted!
Squat BEEFCAKE sets: 20 minute time limit
235#
50 Reps
MALCOM X METHOD (As many sets as necessary)
Set #1: 15
Set #2: 15
Set #3: 20