My Road To BEASTNESS w/ Vids

Training Training Logs
561

5/3/1 Overhead Press
“1 Day”

Overhead
Bar x some
95 X 3 X 2
105 X 3

(work sets)
120 X 5
135 X 3
155 X 4 PR
160 X 1
too slow, decided to not do anymore

Incline DB
55 X 5
65 X 5
70 X 5
80 X 5
85 X 5
90 X 5
95 X 5 PR
90 X 5

CGBP
135 X 5
165 X 5
185 X 3
195 X 3
205 X 3
215 X 3
225 X 3 PR didn’t get 3rd last week
205 X 5

Cable Pushdown ss// BW Upright Dips
110 X 12 // 10
150 X 8 // 10
170 X 8 // 8
180 X 6 // 8
Stack X 6 // 8

Laterals
5 sets, drop set and some other good stuff

NOTES: GREAT session today. Had a crappy week of workouts this week, probably due to school. Got a bunch of sleep the other night, feeling good now

[quote]xjusticex2013x wrote:

[quote]ashylarryku wrote:

[quote]xjusticex2013x wrote:
Badass chins man. BW 100x3 in the near future?[/quote]

What, you expect me to stop where I am now? :slight_smile:

Right after that set a kid came up to me from our strength club (your typical MySpace abs guy, he weighs probably 140 and is trying to cut. I asked him “What is there to cut?”) and said “Wow, why you gotta show off?” so I said “that’s not showing off, it’s called progressive overload. Try it out sometime” haha. He’s such a nice guy, but he talks way too much and I can’t stand being in the gym with him[/quote]

If you do, you’ll give me some time to catch you…what if I say please? haha jk :smiley:

I find it odd how many people are so concerned about cutting…

I know what you mean about being talkative. I have a bud that trains @ my gym. He’s actually one of the few dudes who knows his stuff; he knows about Westside and all of that. He can be pretty talkative, but he’s cool to talk to. The thing is, he respects other people’s training and realizes that he’s pretty talkative, so it doesn’t actually matter. :P[/quote]

Lol, that’s funny. There’s another gym in town that I might start going to where all of the serious guys go to. Just don’t know if the extra $25 a month is worth the money. I think so! haha

562

Nice work on those PRs man!

563

[quote]AquaCruzer wrote:
Nice work on those PRs man![/quote]

  • 1

Yeah man awesome job!

564

do u use straps for ur chins?

565

[quote]AquaCruzer wrote:
Nice work on those PRs man![/quote]

[quote]undecimber wrote:

[quote]AquaCruzer wrote:
Nice work on those PRs man![/quote]

  • 1

Yeah man awesome job![/quote]

Thanks, guys! It was a good session

[quote]RobRaynerBB wrote:
do u use straps for ur chins?[/quote]

No, I’ve never had a problem with my grip strength so I haven’t been able to justify using them. I did use them on one set of deadlifts before, but only because it was my tenth working set of the day and my callouses had been torn off lol

566

Just caught up on the BOI thread and am now convinced that you were standing directly in front of me while Efferding was inclining. Small world. Did you miss his 495 set? I’m positive he doubled that before moving on to the DBs. Or maybe I’m crazy, I don’t know.

567

[quote]HeavyTriple wrote:
Just caught up on the BOI thread and am now convinced that you were standing directly in front of me while Efferding was inclining. Small world. Did you miss his 495 set? I’m positive he doubled that before moving on to the DBs. Or maybe I’m crazy, I don’t know.[/quote]

Haha, awesome man. I was wearing a blue collared shirt if you can remember (probably not lol). No we saw him do that set and then left to continue through the expo. We didn’t get to go Friday so there just wasn’t enough time to do everything we wanted. I’m going again next year for sure! Are you? I’ll have to rep my T-Nation shirt next time.

568

Yea I’ve been there 3 years running now, can’t imagine missing it anymore. Although I think the expo itself is getting a little old, I still will go for the Strongman, pro deadlift, PL meets, etc. Seems like you got a lot more protein samples a couple of years ago. I came away this year with a pathetic bag of mostly fat-burners, and they ran out of shirts while I was in line.

569

In other news, good work with your lifting, man. I remember looking in this log near the beginning, and the next time I came back you had already blown through a 405 DL. Then seemingly a few weeks later you hit 495. Crazy progress. Oh, if we meet in the tournament, I’ll hate you for a day because I’m a UL fan :).

570

[quote]ashylarryku wrote:

[quote]xjusticex2013x wrote:
Badass chins man. BW 100x3 in the near future?[/quote]

What, you expect me to stop where I am now? :slight_smile:

Right after that set a kid came up to me from our strength club (your typical MySpace abs guy, he weighs probably 140 and is trying to cut. I asked him “What is there to cut?”) and said “Wow, why you gotta show off?” so I said “that’s not showing off, it’s called progressive overload. Try it out sometime” haha. He’s such a nice guy, but he talks way too much and I can’t stand being in the gym with him[/quote]

The “strength” club let in a guy with abs?

wtf.

571

5/3/1 Reloaded
Squat (1 day)

Top-Half Pin Squat
315 X 5
365 X 3
405 X 3

Squat
225 X 5
255 X 3
290 X 4
295 X 1
305 X 1
315 X 1
225 X 5
235 X 5
245 X 4

Deadlift
225 X 3
275 X 3
295 X 3
325 X 3
345 X 3
365 X 3
325 X 5
345 X 4
365 X 3 X 2
315 X 5 X 2

Bench Pulls
Bench +270 X 2 laps
Bench +315 X 3 laps

Bench Pushes
Bench +270 X 2 laps
Bench +315 X 3 laps

Pullthroughs
Bench +90 X 2 laps

Notes: Squat is getting much better already. I’m able to fit into the 7th notch on my EliteFTS belt, when before I started leaning up I could get into the 5th. So I’d say I’m making pretty damn good progress, considering your foundation (belly lol) plays a big role in the squat.

[quote]HeavyTriple wrote:
Yea I’ve been there 3 years running now, can’t imagine missing it anymore. Although I think the expo itself is getting a little old, I still will go for the Strongman, pro deadlift, PL meets, etc. Seems like you got a lot more protein samples a couple of years ago. I came away this year with a pathetic bag of mostly fat-burners, and they ran out of shirts while I was in line.

In other news, good work with your lifting, man. I remember looking in this log near the beginning, and the next time I came back you had already blown through a 405 DL. Then seemingly a few weeks later you hit 495. Crazy progress. Oh, if we meet in the tournament, I’ll hate you for a day because I’m a UL fan :). [/quote]

I’m definitely going every year as long as I can make it. I was also a little disappointed in the free goodies, just got a bunch of crappy NO products. I was hoping for a bunch of protein. BUT, the free bar samples were delicious, I definitely hit my protein intake for the day with those haha.

Don’t even start hating on KU, we just won the Big 12! to be honest, I don’t really care at all about sports lol. I’ve never been a follower or anything

[quote]DixiesFinest wrote:

[quote]ashylarryku wrote:

[quote]xjusticex2013x wrote:
Badass chins man. BW 100x3 in the near future?[/quote]

What, you expect me to stop where I am now? :slight_smile:

Right after that set a kid came up to me from our strength club (your typical MySpace abs guy, he weighs probably 140 and is trying to cut. I asked him “What is there to cut?”) and said “Wow, why you gotta show off?” so I said “that’s not showing off, it’s called progressive overload. Try it out sometime” haha. He’s such a nice guy, but he talks way too much and I can’t stand being in the gym with him[/quote]

The “strength” club let in a guy with abs?

wtf.
[/quote]

Yeah, I don’t really know why it’s called a strength club, it’s not like it used to be when I first joined and there were a bunch of guys I looked up to. Sad to say, other than our coach and the occasional guy that stops by, I’m the strongest one in there. don’t get me wrong, they are a bunch of really good kids, but I wish there were big guys in there.

572

Squatz be lookin’ good man :slight_smile:

I’ve noticed that your elbows are close to parallel with the ground. Driving them under the bar might help keep you even more upright as you get out of the hole. Just a thought, although I have a feeling someone has told you this already. Regardless the squat is definitely coming along :slight_smile:

As for the strength club change, that may have been caused because of schedule changes this sem. At my school’s PL room, there’s a handful of people I see regularly but every so often people I haven’t seen come in.

573

Morning weight was a tad below 180 today. Abs aren’t getting much leaner but I can tell my obliques, lats, delts, chest and arms are so things are still on track. Just 27 days to go!!!

[quote]AquaCruzer wrote:
Squatz be lookin’ good man :slight_smile:

I’ve noticed that your elbows are close to parallel with the ground. Driving them under the bar might help keep you even more upright as you get out of the hole. Just a thought, although I have a feeling someone has told you this already. Regardless the squat is definitely coming along :slight_smile:

As for the strength club change, that may have been caused because of schedule changes this sem. At my school’s PL room, there’s a handful of people I see regularly but every so often people I haven’t seen come in.[/quote]

Thanks bud. Yeah the elbows flare is something I always focus on but for some reason I just can’t get it. Sometimes they’re good and tucked under the bar, other times they flare. Meh…

But no, it’s not a schedule thing. There is another gym in town that I know some of them go to, and some of them just go to our campus’ regular recreation gym. I’ve talked to them and they are all in the same boat, saying the club just isn’t the same anymore because they’re are too many kids who don’t take it serious. Oh well. I’ll be changing gyms asap to the one that some of them go to. I’ve been to it a few times and it is awesome. Plus, they’re are two guys who train specifically for bbing and they want me to start training with them. If you wanna get bigger/stronger, the best way is to just surround yourself with others that have the same goals, and the strength club just doesn’t do that for me anymore :frowning:

574

[quote]ashylarryku wrote:
Morning weight was a tad below 180 today. Abs aren’t getting much leaner but I can tell my obliques, lats, delts, chest and arms are so things are still on track. Just 27 days to go!!!

[quote]AquaCruzer wrote:
Squatz be lookin’ good man :slight_smile:

I’ve noticed that your elbows are close to parallel with the ground. Driving them under the bar might help keep you even more upright as you get out of the hole. Just a thought, although I have a feeling someone has told you this already. Regardless the squat is definitely coming along :slight_smile:

As for the strength club change, that may have been caused because of schedule changes this sem. At my school’s PL room, there’s a handful of people I see regularly but every so often people I haven’t seen come in.[/quote]

Thanks bud. Yeah the elbows flare is something I always focus on but for some reason I just can’t get it. Sometimes they’re good and tucked under the bar, other times they flare. Meh…

But no, it’s not a schedule thing. There is another gym in town that I know some of them go to, and some of them just go to our campus’ regular recreation gym. I’ve talked to them and they are all in the same boat, saying the club just isn’t the same anymore because they’re are too many kids who don’t take it serious. Oh well. I’ll be changing gyms asap to the one that some of them go to. I’ve been to it a few times and it is awesome. Plus, they’re are two guys who train specifically for bbing and they want me to start training with them. If you wanna get bigger/stronger, the best way is to just surround yourself with others that have the same goals, and the strength club just doesn’t do that for me anymore :frowning:
[/quote]

That is truth. But that’s awesome man! Looks like you’ll be making even sicker progress in no time. Oddly enough, I seem to be somewhat oblivious to my environment, well to an extent haha. Whether I’m in my garage or in the PL room, I seem to have the same focus, but if I were in the regular gym that’d be a different story haha.

575

Oh btw how are you finding those pin squats? Think they are helping with the squat?

576

[quote]AquaCruzer wrote:
Oh btw how are you finding those pin squats? Think they are helping with the squat?[/quote]

Eh, they help on that day, as they “wake me up” and get me ready to go. But I really can’t say they help much with my FULL squat. I should have ramped my full squats different yesterday. After my 405 set on pin squats, I unracked 225 and it felt like a feather lol, but as soon as I got to the bottom it felt like a ton. So, it does help, but I can’t say it completely is doing wonders for my squat.

577

[quote]ashylarryku wrote:

[quote]AquaCruzer wrote:
Oh btw how are you finding those pin squats? Think they are helping with the squat?[/quote]

Eh, they help on that day, as they “wake me up” and get me ready to go. But I really can’t say they help much with my FULL squat. I should have ramped my full squats different yesterday. After my 405 set on pin squats, I unracked 225 and it felt like a feather lol, but as soon as I got to the bottom it felt like a ton. So, it does help, but I can’t say it completely is doing wonders for my squat. [/quote]

Fair enough. I guess it isn’t pressing for me to give them a shot. Thanks man.

578

Morning Post-Pulse Weight
178.8 (4.8 lb loss in 24 days)

Wasn’t losing weight for a while so I quit weighing myself, I figured it was just weird water fluctuations and everything. Glad to see weight loss (in the sense that I can win this contest, but I want to get back to EATING haha). Just 26 days to go I think, and only 7 days of pulse fasting left lol. I can finally see the finish line now, and things are looking pretty good.

On a side note: I finished my C project last night that was due today, and finished my Psychology quiz just 30 minutes ago (felt the best on of all the quizes so far) and have a soil mechanics midterm to study for on Friday, and then it’s Spring BREAK!!! Can’t wait

[quote]AquaCruzer wrote:

[quote]ashylarryku wrote:

[quote]AquaCruzer wrote:
Oh btw how are you finding those pin squats? Think they are helping with the squat?[/quote]

Eh, they help on that day, as they “wake me up” and get me ready to go. But I really can’t say they help much with my FULL squat. I should have ramped my full squats different yesterday. After my 405 set on pin squats, I unracked 225 and it felt like a feather lol, but as soon as I got to the bottom it felt like a ton. So, it does help, but I can’t say it completely is doing wonders for my squat. [/quote]

Fair enough. I guess it isn’t pressing for me to give them a shot. Thanks man.[/quote]

No problem bud! Also, my strong bands came in today from EliteFTS (along with the free St. Patty’s day shirt :slight_smile: ) so I’l give them a go and let you know how they compare. Did you order some?

579

[quote]ashylarryku wrote:

No problem bud! Also, my strong bands came in today from EliteFTS (along with the free St. Patty’s day shirt :slight_smile: ) so I’l give them a go and let you know how they compare. Did you order some?[/quote]

Nice! My goodies should be arriving sometime today. Looking forward to seeing how they work for you. I didn’t end up getting any bands with this order. I just figured I’d get them this summer since I probably wouldn’t give them a go until I’ve tried out something other things for my bench (i.e. floor presses). I really want to give floor presses a good 2 or 3 months and see how they work. Then come summer I’ll give all of CT’s principles a shot :slight_smile:

580

5/3/1 Bench
“1 Day”

Bench
Bar x some
95 X 5
115 X 5
135 X 5
165 X 4

(working sets)
190 X 5
220 X 3
245 X 4 PR

Reverse-Band Bench w/ EliteFTS strong bands
225 X 5 lol
275 X 3
295 X 3
315 X 3
345 X 3
355 X 3
365 X 3
355 X 3
365 X 3
345 X 6 PR

Incline DB
65 X 5
75 X 5
80 X 5
85 X 5 DEAD from reverse bands

Flat DB
85 X 5
80 X 3
85 X 3
90 X 3

BB Shrugs
225 X 12
275 X 12
315 X 10
345 X 7 grip gave, +5 reps alternate grip PR

Face Pulls
4 sets

Sled Chest Flyes
5 sets

NOTES: I’m liking the reverse band benching, I’ll be interested to see if it has a good carryover to regular bench. I’ll only be using them on my 3 and 1 days on 5/3/1.

[quote]AquaCruzer wrote:

[quote]ashylarryku wrote:

No problem bud! Also, my strong bands came in today from EliteFTS (along with the free St. Patty’s day shirt :slight_smile: ) so I’l give them a go and let you know how they compare. Did you order some?[/quote]

Nice! My goodies should be arriving sometime today. Looking forward to seeing how they work for you. I didn’t end up getting any bands with this order. I just figured I’d get them this summer since I probably wouldn’t give them a go until I’ve tried out something other things for my bench (i.e. floor presses). I really want to give floor presses a good 2 or 3 months and see how they work. Then come summer I’ll give all of CT’s principles a shot :)[/quote]

Never tried floor presses, they just don’t appeal to me lol. Let me know how they go for you though, bud