My Road To BEASTNESS w/ Vids

Training Training Logs
881

WHY DO I KEEP FORGETTING ABOUT THIS LOG!?!? lol.

Week 1 Day 2 (p.m.)

A) Sumo Deadlift
135 X 5, 184 X 4, 225 X 3, 275 X 3, 305 X 3
335 X 6
345 X 6 X 2

B) Rack Pulls (slightly above knee)
405 X 3, 435 X 3, 455 X 3, 475 X 3
495 X 3
525 X 3
545 X 3
565 X 3 PR +15 lbs
565 X 5 X 3 (cluster sets)

Active Rest: KB Front Raises (I threw these in starting on 565 X 3)

C) Clean Grip High Pulls
155 X 8 X 3

Active Rest: KB Lateral Raises

D) RDLs
245 X 8 X 3

Active Rest: Cable rotator cuff; 10 reps for each arm done separately

E) Seated Leg Curls (supposed to do these lying but this gym only has seated)
LV 10 X 10
LV 11 X 10 X 2

F) Face Pulls
100 X 10
90 X 10 X 2

NOTES: REALLY good session. I’m really glad I took a few days off, because my workouts are starting to kill. Also, I’ve been taking a scoop of Power Drive after each session. I think this has helped a ton. I decided to skip sumo deadlifts this morning and do them in the 2nd session instead, as an activation exercise. It turned out to be a good idea. I was ready to tear it up by the time I got to heavy weights on rack pulls. I may be going to high on rack pulls, but the program says to start the pull slightly about the knee cap so maybe this is ok what I’m doing. A PR is still a PR, and this was a big one!

[quote]Nick_Graham wrote:
Your performance is impressive. Your deadlifting in particular is looking good.

How old are you?
[/quote]

Thanks, I appreiate it!

I’m 21, turning 22 November 28th. I’ve been training a little over 2 years now. No athletic background before this, except for bowling and golf :slight_smile:

882

Damn impressive pulls Ashy, those were some crazy strong rack pulls. How are you finding the sumo deads? I tried them a while back and liked them at first but after a couple of sessions they seemed to wreak havoc on my hips. Lots of folks pimping them out recently so I might try and find my sweet spot form-wise with them again.

883

[quote]phlegms wrote:
Damn impressive pulls Ashy, those were some crazy strong rack pulls. How are you finding the sumo deads? I tried them a while back and liked them at first but after a couple of sessions they seemed to wreak havoc on my hips. Lots of folks pimping them out recently so I might try and find my sweet spot form-wise with them again. [/quote]

Thanks!

I didn’t like sumo deadlift at first, just didn’t feel natural. But, if you stick with it you’ll eventually find a position that you are more comfortable with. Only go as wide as your flexibility/mobility will allow. Don’t exaggerate the width of your stance just because you think that’s what you’re supposed to do. I think that was my problem at first, but I’ve gotten a bit better at it now.

884

The Oly stuff you posted in your Indigo log looked great ashy! I’ve just started Oly lifting (Which I am quickly falling in love with) so am at a similar place in regards to proficiency with the lifts. Your Snatches looked quite clean, just some minor stuff to be worked out there that will come once you get more familiar with the form really.

Were you using hook grip for the snatches? I couldn’t tell from the vid, but if you aren’t definitely switch to using hook grip for them as it makes them a tonne easier. If you look at some videos of people snatching you’ll notice some lifters kind of bump the bar with their hips in the middle part of the pull. Definitely try giving that a try, I found it helped me get the bar in the right position for the overhead squat part of the movement.

Try throwing in some snatch high pulls to get used to shrugging the weight up from just after the bottom position of the snatch (ie. once its pulled just below knee level) rather than using your arms too much. Other than that they looked pretty nice, throw in some hamstring mobility work and plenty of overhead squats and you should be good to go. I can’t offer any suggestions on the cleans as I suck at them haha! Snatches are a really fun movement though.

Edit: Also, watch plenty of videos like this one and get used to seeing dudes half your size throw your max deadlift or squat over their head :stuck_out_tongue:

885

@phlegms: Thanks for the tips! Hopefully form will dial in with just more overall practice.

Week 1 Day 4 (a.m.)

A) Bench
220 X 6 X 3

B) Front Squat
185 X 6 X 3

C) Standing OH Press
125 X 6 X 3

D) Sumo Deadlift
345 X 6 X 3

NOTES: So I decided to add 5 pounds to bench, and 10 pounds to sumo deadlift because I’ve been feeling super strong lately lol. Bench felt EXTRA light today, and front squats also felt MUCH better! I was able to complete each rep of each set without having to rack it to fix my grip. Although, I did lose my grip on one or two sets lol, I just went to cross-arm grip. On the last set, I think I found my sweet spot and was able to hit each rep with the Oly grip fairly easily. Felt like a GREAT session! I’m going to do some homework now, get a little food, and then head back in a few hours to hit some push presses and delt work.

886

Week 1 Day 4 (p.m.)

A) Push Press
95 X 3 X 2, 115 X 3
135 X 3
145 X 3
155 X 3
165 X 3
175 X 3
175 X 5 X 3 (cluster reps)

AR: Standing Calve Raises when the machine wasn’t taken. Probably every other set.

B) Reverse Grip EZ Bar OH Press
90 X 8 X 4

AR: DB Curls

C) Seated DB Neutral-Grip Press
55s X 8 X 4

AR: Standing calves raises shoulder shrug at the top.

D) DB Front Raises
30s X 12 X 3

AR: DB Curls

NOTES: So, I accidentally did 4 sets of C and D when I was only supposed to do 3. BUT, I think I could have added weight without sacrificing too much rep quality. The sets were all tough, but it wasn’t until the last set of each exercise was I concerned about missing a rep. I was able to hit all of the cluster sets on push press today. Last two times I had to drop the weight so this was definitely progress.

887

Week 1 Day 5 (a.m.)

A) Bench
220 X 6 X 3

B) Front Squat
185 X 6 X 3

C) OH Press
125 X 6 X 3

NOTES: Front squats felt good again today. Bench reps were not as fast as I would have liked them to be, neither were the OH sets. I felt pretty good on my last set of OH, so I stopped and decided to do the sumo deadlifts this afternoon before I get into my heavy squatting.

888

What’s your split like? I’m having a hard time following it. Excuse my stupidity.

889

Week 1 Day 5 (pm)

A) Sumo Deadlift
345 X 6 X 3
Wow. Really fast today. Used double overhand for the first two sets just to see if all using straps so much lately has affected my grip. Still got it :slight_smile:

B) Squat
135 X 3, 155 X 3, 185 X 3
205 X 3
225 X 3
245 X 3
265 X 3
285 X 3
305 X 3
315 X 3
315 X 5 X 3 (cluster sets)
Man, these were ROUGH today. But I can tell in the videos that my depth was a couple of inches deeper. This seems to always happen when I squat at the strength club. I think it’s due to the fact I don’t have any catches that may have me worried to hit, so I jut burry them.

C) Safety Bar Squats (bar = 60)
200 X 8 X 3
I thought these felt a bit more heavy. Then I was told the bar ways 60 so that explained it lol.

Active Rest: Curls

D) DB Bulgarian Split Squats
45 X 8 X 3

NOTES: Squats felt pretty heavy today, not sure why. I thought I was going to kill it because each set of sumos felt pretty easy, more lighter than usual. I was pretty into it (mentally) because I could see drops of sweating flying to the ground after each rep of sumo. Felt good :slight_smile:

[quote]jt339 wrote:
What’s your split like? I’m having a hard time following it. Excuse my stupidity.[/quote]

It’s a strength program developed by CT. 4 days a week I do each of the main lifts (bench, front squat, OH press, sumo deadlift) and this is called the High Frequency Strength part of the session. I do 3 sets for each main exercise. I then follow that up with extra work for a more specific muscle group. I also have a back/biceps day, and an olympic lifts day:

Sunday: HFS + push press and delt isolation work
Monday: HFS + back squat and quad work
Tuesday: Off (sled work or neural charge session)
Wednesday: HFS + floor press and chest work
Thursday: HFS + rack pulls and posterior chain work
Friday: Back/biceps
Saturday: Olympic lifting day

890

Week 2 Day 1 (am HFS lifts)

A) Bench
230 X 6 X 3

B) Front Squat
195 X 6 X 3

C) OH Press
135 X 6 X 3

NOTES: Man! These were so easy today. I don’t think I’ve ever even gone above 5 reps with 230 before, so the fact that I got 3 easy sets of 6 makes me pretty happy :slight_smile: Front squats were also much better today, as was OH press.

891

nice lifting mate.

i always have to double check those deadlifts because of the size of those plates lol

892

Really solid looking workout. On the front squats, try to really drive the elbows up to keep you more stable (Assuming you use a clean grip?), I have been making an effort to do this and it really helps to make the whole movement more stable and keeps the spine position in check.

893

[quote]phlegms wrote:
Really solid looking workout. On the front squats, try to really drive the elbows up to keep you more stable (Assuming you use a clean grip?), I have been making an effort to do this and it really helps to make the whole movement more stable and keeps the spine position in check. [/quote]

I think it’s a flexibility issue that will come in time. I do use an Oly grip. Thanks, bud!

Week 2 Day 1 (p.m.)

A) Sumo Deadlift
355 X 6 X 3

B) Floor Press
135 X 3, 165 X 3, 185 X 3
205 X 3
225 X 3
235 X 3
245 X 3
260 X 3
260 X 5 X 3 (cluster sets)

C) Incline DB Press
80s X 8 X 4

D) Wide-Grip Reverse Band Floor Press
255 X 8 X 4

E) Reverse Band Floor Press
235 X 7 X 2
225 X 8 X 2

NOTES: By the time I get to normal grip RB floor press I’m usually TOAST lol, hence the drop in weight. But, a solid increase in weight on the regular round of floor presses with cluster sets. Last time I hit 260 X 3, I dropped to 255 for the cluster sets and only got 3 reps, then I had to drop down to 245 and 235 for the last 2 sets. Good increase there!

894

Lol damn that vid is scary, Steve. Scary, 'cause you won’t be as loud when you’re out cold on the ground after I rearrange your girly Chinese face :slight_smile:

Week 2 Day 2 (am)

A) Bench
230 X 6 X 3
(not as fast as yesterday, but decent)

B) Front Squat
195 X 6 X 3

C) Seated MP
135 X 6 X 3
Felt lazy, didn’t want to do them standing lol.

Week 2 Day 2 (pm)

A) Sumo Deadlift
355 X 6 X 3

B) Rack Pulls (slightly above knee)
365 X 3, 405 X 3, 435 X 3, 465 X 3, 495 X 3
525 X 3
545 X 3
565 X 3
565 X 5 X 3 (cluster sets)

C) Clean High Pulls
155 X 8 X 4

D) RDLs
245 X 8 X 4

E1) Leg Curls
LV 11 X 10 X 4

E2) Face Pulls
90 X 10 X 4

NOTES: Felt REALLY tired during the first session. I woke up around 6:30 to finish up some homework before my 8:00 class, got done at 9:15, rushed home for food, rushed back to library, finished more homework, and then sat through a 75 minute lecture on trees and lumber which is probably the most boring thing I could ever think of. Needless to say, I was pretty pooped walking into the session. Did decent, and felt better when I left the gym than what I did going in. Went home to lay around a couple of hours, then went back for the 2nd session which was MUCH better.

895

Week 2 Day 3

A) Kayak Rows
90 X 6-6-6-6 X 6

AR: standing calve raises X 10 all controlled with a pause at bottom of stretch and a pause at the top.

B) Straight-Arm Pulldown w/ Rope
90 X 8 X 6

C) Underhand Pulldown
165 X 8 X 3
150 X 8 X 3

D) Hammer Strength Pullover
165 X 8 X 6

AR: Did a couple of sets of calve raises when it was open.

E) DB Hammer Curls (2 second hold at peak)
35s X 8 X 6
^I did these without alternating until the last set when I had to do alternating reps for the last couple of reps

AR: cable rope tricep extensions X 12

F) Preacher Curls
85 X 8 X 6

AR: DB overhead extensions X 12

G) Low Double Contraction Seated DB Curls
25s X 8 x 2

AR: Close-grip pushups

NOTES: I was rushed the entire time for a Structural Engineering Materials lab I had to get to, so I think all of this was done in about 80 minutes, which is pretty good for me. That’s 60 sets in 80 minutes, which ain’t half bad considering each set takes forever since the reps are all done with a 2 seconds squeeze lol.

896

Just wanted to drop in and say that I have been reading this log recently and wanted to congratulate you on the progress you have made. Well done sir, keep it up!

897

Good progress ashy & very impressed your sticking to the programming so rigidly, seems to be working well for you. Also, rack pulls are fun! What do you reckon you could do from below knee?

898

Week 2 Day 5

A) Bench
230 X 6 X 3 FAST today

B) Front Squat
195 X 6 X 3
still having some problems with grip but the last set was pretty good

C) OH Press
135 X 6
About the same as usual

D) Sumo Deadlift
355 X 6 X 3
Pretty good as usual lately.

(take break to eat another FINiBAR and finish the Spike that I started drinking before the gym lol)

E) Trap Bar Deadlift (bar = 55 lbs)
145 X 3, 235 X 3, 285 X 3, 305 X 3
325 X 3
345 X 3
365 X 3
385 X 3
405 X 3
425 X 3
445 X 3
465 X 3
475 X 3 PR
475 X 5 cluster set
465 X 5 X 2 cluster sets

F) Plate Loaded Squat Press
(7 plates per side X 8) X 4
Legs were french TOAST after these!!!

G) DB Bulgarian Split Squats
45s X 8 X 4

AR: DB curls 30s X 10

NOTES: Trap bar went GREAT! I’m not sure how much easier these should be than regular DLs, but my best triple on deadlift was 455 and it was pretty sloppy. I’ve got vids to upload but I’m back in my hometown with the family now so I will get them up tomorrow. Yesterday should have been my Oly day but the gym with bumper plates was closed for the “holiday” (what?!) so Ijust did the push press day instead and then hit the quad dominate day today. Tomorrow will be off (or sled work depending on if I make it back home in time) and then will do floor presses Tuesday, and make up for the Oly day on Wednesday then I’ll be back on schedule.

Oh, and after today’s session, I think I need to place an order for some Spike cans :slight_smile: lots of focus, no crash. It’s not like I had the jitters, I was just in the zone whenever it was time to lift some heavy stuff.

[quote]Alex27 wrote:
Just wanted to drop in and say that I have been reading this log recently and wanted to congratulate you on the progress you have made. Well done sir, keep it up![/quote]

Thanks, Alex! I really appreciate that. Thanks for dropping in as well. I’ll be here for a long time to come!

[quote]jake_j_m wrote:
Good progress ashy & very impressed your sticking to the programming so rigidly, seems to be working well for you. Also, rack pulls are fun! What do you reckon you could do from below knee?[/quote]

Thanks, Jake! I really appreciate it!

Well my best deadlift from the floor is 500, so I’m thinking I could rep 525 from below the knees.

899

Im not sure how I missed it before but I see that you are benching quite a few times during the week. Have you been seeing good gains with this so far, and have you had any problems recovering for your later bench sessions(Muscle soreness, decrease in strength)? Im just curious because I am running CT’s 8 Weeks to a Record Bench program right now and I am benching 5 times a week as well. I would just like to get a fellow lifters perspective on this.

900

[quote]Alex27 wrote:
Im not sure how I missed it before but I see that you are benching quite a few times during the week. Have you been seeing good gains with this so far, and have you had any problems recovering for your later bench sessions(Muscle soreness, decrease in strength)? Im just curious because I am running CT’s 8 Weeks to a Record Bench program right now and I am benching 5 times a week as well. I would just like to get a fellow lifters perspective on this.[/quote]

Actually I’m feeling stronger than ever on the bench right now. I told CT about this, and he said something like “Good progress but it doesn’t surprise me. This is the same method I use with other clients with the same success” something like that.

Also, someone dropped in my I3G log and mentioned something I agree with. I’m never really sore, but I’ll be pretty tight the day after. But, the days after HEAVY pressing (like my chest emphasis days) my bench work for the High Frequency Strength sets might be a little slower, and not as explosive as usual.

But yes, I feel like I’m making better progress than ever.