My Road To BEASTNESS w/ Vids

Training Training Logs
581

Nice benching man :slight_smile:

[quote]ashylarryku wrote:

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

Haha, I never really gave them any thought before. But when my elbow was iffy, I somehow decided to give 'em a try. So far I’m liking them. You can use more weight, you can’t really arch so I feel that makes my chest and tris (especially my chest) do more work. I’m just really liking them right now haha :slight_smile:

How did those reverse band presses feel?

582

Awesome man! Those 26 days are going to go very quickly - then you’ll be $500 richer :slight_smile:
I think it was 500?..

Cool, I always wanted to give revese benching a try - really like your version of a 5/3/1 bench day.

583

Lol, reverse bands make you look so badass. :smiley:

584

So I gave reverse band benching a shot today, and…I’m in love.

585

5/3/1 Deadlift
1 Day

Deadlift
135 X 5
185 X 5
225 X 3
275 X 3
295 X 3
315 X 2

(working sets)
335 X 5
385 X 3
430 X 5 PR could have done 1 or 2 more but felt my lower back giving a little
315 X 3
335 X 5
365 X 3
375 X 3

Safety Bar Squats
65 X 5
115 X 5
155 X 3
205 X 3
245 X 2
245 X 2
245 X 3
245 X 1
MAN these are much harder than regular squats. Our strength club coach that I did them with said they are more like front squats, which explains the difference I felt.

Hang Cleans (in between safety bar squats)
95 X 3
115 X 3 X some

Sled Pulls
4 sets

Prowler Pushes
4 sets

Incline Log Press (cause other guys were doing them)
Some stuff lol, but these were tough. My hip actually cramped up on me on a heavy set

NOTES: felt pretty drained by the time I got to the Prowler work. Still gotta head back to the library on St Patty’s day to study for a midterm. This especially sucks when every house I drive by I see people boozing outside and blaring music.

[quote]AquaCruzer wrote:

Haha, I never really gave them any thought before. But when my elbow was iffy, I somehow decided to give 'em a try. So far I’m liking them. You can use more weight, you can’t really arch so I feel that makes my chest and tris (especially my chest) do more work. I’m just really liking them right now haha :slight_smile:

How did those reverse band presses feel?[/quote]

The reverse bands just feel really good for some reason. I really feel them in my chest. I’ll have to give floor presses a go eventually, just to say I’ve tried :slight_smile:

[quote]undecimber wrote:
Awesome man! Those 26 days are going to go very quickly - then you’ll be $500 richer :slight_smile:
I think it was 500?..

Cool, I always wanted to give revese benching a try - really like your version of a 5/3/1 bench day.

[/quote]

$500 richer indeed! Lol

The reverse bands is definitely an ego boost haha, I’m liking it

[quote]xjusticex2013x wrote:
Lol, reverse bands make you look so badass. :D[/quote]

Haha, that’s what I was thinking. The guy I asked to spot said “What do you want me to do?” as in it was a shit load of weight lol. Only a matter of time before I’m doing that without the bands

[quote]AquaCruzer wrote:
So I gave reverse band benching a shot today, and…I’m in love.[/quote]

YES! Knew you would lol

586

I see you’re sporting the St. Patty’s day EFS shirt :).

Man those DLs were just flying up!

I’d love to give a SSB a whirl. Based on you’re experience I think I’d love 'em.

587

Great work in here.

A word of warning on the reverse band benches, dont fall in love with the ego boost they give, if you are not a geared lifter then the carryover wont be as spectacular as you may like to think.

Seriously though, awesome work in here.

588

Damn brotha, sick deads!! Make me want to pull (maybe even conventional :P)!!

Great work in here man, youre getting strong as shit!

589

I thoroughly enjoy reading your log, your going to go far.

Love the st pattys shirt and the fact that the collar came off on ur last rep.

590

@Aqua: Thanks man, those deadlifts felt great yesterday. I don’t think I’ve left the gym that sweaty in a long time haha. I’m definitely going to be doing more SBSs

@Dixies: Yeah I sort of realized the reverse band isn’t going to be the magic pill for my benching lol. I just figure as long as whatever I’m doing, if I’m going hard and eating right, I’ll progress.

And thanks man, I appreciate it!

@pbc: Thanks man! I actually did a set of sumos as a warm up to mess around lol.

@Rob: Thanks, bud! I’m nowhere near where I want to be, so I hope your along for the journey haha

591

Back/Biceps

Weighted Chins
BW X some
25 X 8
35 X 8
45 X 9 PR but a bit sloppy, still really felt the lats working though so I don’t mind
30 X 6

V-Bar Pulldowns
5 sets

Straight Arm Pulldowns
4 sets

HS Low Row
3 ramping sets, and then
4pps X 8
3pps X 12

EZ Bar Preacher Curls
7 sets

Hammer Curls
4 sets

Cable Curls
4 sets

NOTES: Despite being pretty tired from classes this week, I’ve had good sessions. Looking forward to spring break and just relaxing and training.

592

Nice job on the PR!

Have you liked having one day where you just kill your back and bis as opposed to doing back assistance on a bench or OHP day?

593

[quote]AquaCruzer wrote:
Nice job on the PR!

Have you liked having one day where you just kill your back and bis as opposed to doing back assistance on a bench or OHP day? [/quote]

Thanks bud. Well I have honestly always had a separate day for back, so I can’t say which I like better. But I LOVE back day if that means anything haha

Randomness:

I got out of the shower and realized I didn’t have much clean clothes, they were in the dryer downstairs. KU basketball was on, and we had a bunch of people over, so I thought “Damn it, I don’t want to walk down there in a towel”. But I’ve been applying a little bit of Kroc’s saying lately “Do something that scares you every day” (I’ve been speaking up in lectures more when I have something to say, even though I hate talking in front of a crowd). so I walked downstairs in my towel and everyone was jokingly giving me compliments. Our girl neighbor said shit like “I need to schedule some more of this Adam Shirtless Time. You need to come mow my lawn when it’s hot out” haha. Feels good to just be comfortable without a shirt on again, because 8 weeks ago there’s no way I would have gotten that reaction lol.

Looking forward to my trip to Cancun in June now. I will officially start my gaining phase again once I’m there haha

594

^she likes you without a shirt? youre obviously not bulking hard enough.

jk, keep up the good work brother

595

[quote]ashylarryku wrote:

[quote]AquaCruzer wrote:
Nice job on the PR!

Have you liked having one day where you just kill your back and bis as opposed to doing back assistance on a bench or OHP day? [/quote]

Thanks bud. Well I have honestly always had a separate day for back, so I can’t say which I like better. But I LOVE back day if that means anything haha

Randomness:

I got out of the shower and realized I didn’t have much clean clothes, they were in the dryer downstairs. KU basketball was on, and we had a bunch of people over, so I thought “Damn it, I don’t want to walk down there in a towel”. But I’ve been applying a little bit of Kroc’s saying lately “Do something that scares you every day” (I’ve been speaking up in lectures more when I have something to say, even though I hate talking in front of a crowd). so I walked downstairs in my towel and everyone was jokingly giving me compliments. Our girl neighbor said shit like “I need to schedule some more of this Adam Shirtless Time. You need to come mow my lawn when it’s hot out” haha. Feels good to just be comfortable without a shirt on again, because 8 weeks ago there’s no way I would have gotten that reaction lol.

Looking forward to my trip to Cancun in June now. I will officially start my gaining phase again once I’m there haha
[/quote]

That pretty much answers it for me haha. I’ve been contemplating having a day where I just kill my back, and I think I’m going to go ahead and do it.

As for your story, you should’ve just walked down w/o the towel if you wanted to do right by Kroc haha.

596

5/3/1 OH Press
“Deload”

OH
some stuff . . . .
135 X 3
145 X 3
135 X 3
140 X 3
145 X 3
135 X 3

Incline
165 X 3
185 X 3
195 X 3
205 X 3
215 X 3
wasn’t feeling these

CGBP
135 X 5
185 X 3
195 X 3
205 X 3
215 X 3
225 X 3 easier than last week
205 X 3 X 5 probably, lost count
215 X 3
205 X 3
215 X 3
185 X 8 I think

Cable Pushdowns
4 or 5 sets

Lateral Raises
5 sets

NOTES: Didn’t do anything too crazy today as it’s supposed to be my deload. I’m trying to keep from making the same mistake I did last time I did 5/3/1 (i.e. skipping deloads every cycle lol). So instead of actually deloading and feeling like I haven’t done a workout, I’m just doing a lot of work without going for a PR. Still going heavy, but nothing crazy.

[quote]DixiesFinest wrote:
^she likes you without a shirt? youre obviously not bulking hard enough.

jk, keep up the good work brother[/quote]

Haha, I wouldn’t be this lean if it weren’t for the pulse fasts I’m doing for this competition. But I’ve actually gotten a bit stronger on most lifts still so I can’t complain. I’m ready to start gaining again though, trust me

[quote]AquaCruzer wrote:

That pretty much answers it for me haha. I’ve been contemplating having a day where I just kill my back, and I think I’m going to go ahead and do it.

As for your story, you should’ve just walked down w/o the towel if you wanted to do right by Kroc haha. [/quote]

Haha, yeah I wasn’t trying to freak everyone out and make the party leave. Maybe next time lol

597

5/3/1 Squat Deload

Squat (started work on a wider stance today, would appreciate any feedback given)
95 X 5, 115 X 5, 135 X 5
185 X 5
205 X 5
225 X 5
235 X 5 X 2

Deadlift
315 X 3 X 2
345 X 3

Lying Leg Curls
3 sets

Hammer Curls :slight_smile:
4 sets

Tire Pulls Forward
60-70 feet X 5 trips

Tire Pulls Backward
60-70 feet X 5 trips

NOTES: Broke a good sweat today, it was hot in the gym. Sweat a good deal doing tire work outside also. Good day. I’m working on using a wider stance on squats, I feel like Oly style just aren’t for me (at least if I want to be putting up serious numbers). Any tips on making form better would be really appreciated. I’ll post in the “How’s My Form Thread” as well

598

Damn Ashy, you’ve been killing it in here.

Those 430x5 deads were beast mode.

599

Just want to say man, I’ve been lurking this log for a while and it’s been seriously motivating for me as a complete beginner. The numbers you are hitting are very impressive!

600

The wide stance dont look bad, one mental cue to always have blazing through your head is “HEAD UP HIPS BACK KNEES OUT (repeat, repeat…hit depth…) HIPS FORWARD BACK UP THIGHS TIGHTEN”

This is what I go through in my head every rep with wide stance, whether geared or raw, the only difference is how far back my hips/how wide my knees go (more with gear).

just my .02