My Road To BEASTNESS w/ Vids

Training Training Logs
901

That seems to be pretty consistent with how I feel as well. I have found that I make the best gains on the bench press when I train it multiple times during the week. I spent a great amount of time earlier this year benching once a week on 5/3/1 and my bench press has not progressed at all. I have always felt that once a week does not create enough of a stimulus for your body to adapt and get stronger (at least for me, on that lift, with that particular program).

Prior to that I benched 3x’s a week and that has got me to where I am know. I deffinitly like reading CT’s articles because they seem more practical to me because of the higher frequency that you train each lift. And in regards to soreness, I am only sore after the day with three bench sessions in one day.

902

You seem to be really benefiting from twice a day training, is this something you would want to keep up in future once CTs programme for you has ended? I’m toying with the idea of switching to a twice a day training schedule once I get started back at college in a few weeks with my strength workouts in the evening and then my OLY technique sessions in the morning.

903

[quote]phlegms wrote:
You seem to be really benefiting from twice a day training, is this something you would want to keep up in future once CTs programme for you has ended? I’m toying with the idea of switching to a twice a day training schedule once I get started back at college in a few weeks with my strength workouts in the evening and then my OLY technique sessions in the morning. [/quote]

I personally love training twice a day and feel that it can be effective if laid out correctly. You have to make sure you have a plan for the day and stick to that plan! One thing I have noticed with twice a day training is that you MUST leave several hours between sessions in order for your body to replenish the nutrients that you lose during the first workout of the day. Taking post workout supplements and eating several big meals throughout the day helps out a lot. If you havnt checked out his articles already, Im sure CT has some great information on twice per day training. You could also ask the owner of this log since he is doing two a days as well and I beleive his program was created by CT himself. If you have some more questions, you could PM me or post in my training log.

904

[quote]Alex27 wrote:

[quote]phlegms wrote:
You seem to be really benefiting from twice a day training, is this something you would want to keep up in future once CTs programme for you has ended? I’m toying with the idea of switching to a twice a day training schedule once I get started back at college in a few weeks with my strength workouts in the evening and then my OLY technique sessions in the morning. [/quote]

I personally love training twice a day and feel that it can be effective if laid out correctly. You have to make sure you have a plan for the day and stick to that plan! One thing I have noticed with twice a day training is that you MUST leave several hours between sessions in order for your body to replenish the nutrients that you lose during the first workout of the day. Taking post workout supplements and eating several big meals throughout the day helps out a lot. If you havnt checked out his articles already, Im sure CT has some great information on twice per day training. You could also ask the owner of this log since he is doing two a days as well and I beleive his program was created by CT himself. If you have some more questions, you could PM me or post in my training log. [/quote]

Thanks for the input, twice a day training definitely seems like a challenge of scheduling more than anything else. Getting smarter about my pre/post workout nutrition is definitely something I would need to get dialed in before I attempt twice a day sessions.

905

[quote]phlegms wrote:

[quote]Alex27 wrote:

[quote]phlegms wrote:
You seem to be really benefiting from twice a day training, is this something you would want to keep up in future once CTs programme for you has ended? I’m toying with the idea of switching to a twice a day training schedule once I get started back at college in a few weeks with my strength workouts in the evening and then my OLY technique sessions in the morning. [/quote]

I personally love training twice a day and feel that it can be effective if laid out correctly. You have to make sure you have a plan for the day and stick to that plan! One thing I have noticed with twice a day training is that you MUST leave several hours between sessions in order for your body to replenish the nutrients that you lose during the first workout of the day. Taking post workout supplements and eating several big meals throughout the day helps out a lot. If you havnt checked out his articles already, Im sure CT has some great information on twice per day training. You could also ask the owner of this log since he is doing two a days as well and I beleive his program was created by CT himself. If you have some more questions, you could PM me or post in my training log. [/quote]

Thanks for the input, twice a day training definitely seems like a challenge of scheduling more than anything else. Getting smarter about my pre/post workout nutrition is definitely something I would need to get dialed in before I attempt twice a day sessions. [/quote]

It deffinitly is, even more so when your training partner has football practice to go to during the day lol. In regards to the workout nutrition, the anaconda protocol seems to be promising enough. I have never personally tried it and therefore would not reccomend it, but it may be worth looking into. There are plenty of people on this site that have taken it and will give you an honest opinion im sure.

906

Twice a day training is definitely where it’s at. What I’m doing now, is doing my High Frequency Strength work as the first session. This acts as a neural charge session, basically. The sets are not maximal, and it almost leaves me feeling refreshed when the session is over. I still have some good nutrients before and during training (MAG-10 Surge Workout Fuel), 1 scoop of Power Drive after, and a solid meal around 30 minutes after that.

Then, the next session is anywhere from 3-5 hours after the first one was finished. I also begin periWO nutrition around 45 minutes before (with FINiBARs) and have periWO nutrition immediately before and during the 2nd session (the same as the first session, plus 1 scoop of ANACONDA).

907

Pulling from yesterday:

And, I have to figure out what secret ingredient is being put in Spike because I was acting like an IDIOT lol. Wow, don’t know why I’m sharing this:

908

I couldnt help but laugh when the plates were sliding off the bar when you were deadlifting lol. I saw the clip fall off and I knew what would happen next lol.

909

It kindof reminded me of this. I cant stop laughing when I see this.

910

Like the log, and your training is really interesting. What are you weighing?

911

that was entertaining lol.

912

@Alex: Lol awesome video.

@WhiteFlash: Thanks! It’s programming from CT, actually. I’m around 207 first thing in the morning.

@bug: Not as entertaining as your videos with Fabio :slight_smile:

Week 3 Day 1

A) Bench
240 X 4 X 3
these were EASY

AR: foam roll

B) Front Squat
205 X 4 X 3
EASY

AR: foam roll

C) OH Press
145 X 4 X 4
EASY

AR: foam roll

D) Sumo Deadlift
365 X 4 X 3
EASY

E) Floor Press
165 X 3, 185 X 3, 200 X 3, 215 X 3
235 X 3
250 X 3
260 X 3
260 X 5 X 2 (cluster reps)
265 X 5 cluster reps PR

F) Incline DB Press
90s X 6 X 3

AR: DB curls

G) Decline BB
235 X 6 X 3

AR: cable curls

H) Weighted Dips
55 lb DB X 6 X 3

AR: Hammer Strength curls

NOTES: Session went GREAT! I’m loving the drop in reps on the HFS work. Not a single rep felt heavy, and everything went pretty fast. I think I’m going to be hitting 315 on bench in our strength club’s lifting competition at the end of October!!

913

Killing it every session! Just goes to show if you follow advanced programming to a T it works pretty damn fast. Seems like life is going good for you, at least training wise, keep enjoying it man

914

Looks like you take the same grip I do on the bench. Index fingers on the rings?

915

@Jake: Thanks! I’m feeling much stronger.

@Alex: Yeah I switch between that and my middle finger on the finger. Lately it’s been the index though (it was today) feels pretty good.

Week 3 Day 2 (a.m.)

A) Bench
(240 X 4) X 3
Felt pretty strong so I used a slight pause on the last rep of 3rd set.

B) Front Squat
(205 X 4) X 3
Oly grip is starting to get better. Forgot to get vid as I let some kid work in with me and we just alternated sets pretty quick.

C) Standing OH Press
(145 X 4) X 3

D) Sumo Deadlift
(365 X 4) X 3
Need to get hips lower on these. Apparently I “muscle the weight up like a retard” lol.

Week 3 Day 2 (p.m.)

A) Sumo Deadlift (I did these for fun and to get more volume in)
185 X 3, 225 X 3, 275 X 3, 295 X 1
315 X 1, 335 X 1, 365 X 1, 385 x 1
405 X 1
425 X 1
445 X 1 (this is technically a PR. It’s the heaviest I’ve gone on sumo. It was cake)

B) Rack Pulls (slightly above knee)
455 X 3
475 X 3
495 X 3
525 X 3
555 X 3
575 X 3 PR
575 X 5 X 3 (cluster reps)

AR: KB side laterals

C) Clean High Pulls
(175 X 6) X 3

D) RDLs
(275 X 6) X 3

E) Leg Curls
(LV 13 X 8) X 3

F) Face Pulls
(100 X 8) X 3

NOTES: On the sumo deads for the pm session, I just added weight and immediately went into the next set without much, if any rest. So the fact that I pulled 445 for decent PR is pretty sweet. I’ll probably stick with sumo for our Strength Club competition October 29th. I’d like to get over 500, maybe 515? Was pretty tired today, though. School is catching up. I’ve got tickets to see Blink 182 tomorrow night with my little bro and some buddies, so I may just take the day off and get some good food in and relax a bit. But, it is my back and biceps day :slight_smile:

916

Fuck dude, you’re getting really strong really fast! Your deadlift in particular seems to be making crazy progress. Whats your max conventional pull at the moment vs. sumo?

917

Damn- nice work! rack pulls are getting into true big boy weights and sumo’s went up so so easily!

918

Yea for me I usually have my index finger about half an inch past the rings when I bench. I have very long arms and anything closer than my index fingers on the rings just feels awkward. For a while I was benching with my fingers about 2 inches past the rings, but that didnt work out so well lol.

919

Thanks guys!

@phlegms: Well I went for 490 a couple of months ago on conv, but I was having a bit of an off day and already did 6 HEAVY sets of rack pulls before so I missed it. But, I’ve hit 500 on conv deadlift in the past. I have yet to truly max out on sumos, 445 was the heaviest I’ve gone just to get the feel for heavy weights on it.

Week 3 Day 3 (yesterday)

A) Bench
(240 X 4) X 3

B) Kayak Rows
(90 X 8-8-8-8) X 4

AR: abs

C) Straight-Arm Rope Pulldowns
(90 X 10) X 4

D) Underhand Pulldowns
(150 X 10) X 4

E) Hammer Strength Pullover
(165 X 10) X 4

F) DB Hammer Curls
(35s X 10) X 4

AR: cable rope extensions

G) EZ Bar Preacher Curls
(85 X 10) X 4

AR: DB overhead extensions

H) Seated DB Curls w/ Low Double Contraction
(25s X 10) X 4

Week 3 Olympic Day

A) Box Jumps 5 X 2
B) Sit Jumps to Box 5 X 2
C) Vertical Jumps 5 X 2
D) Broad Jumps 5 X 2

E) Bench
(240 X 4) X 3

F1) Hang Snatch
(115 X 2) X 4

F2) Power Snatch
(115 X 2, rest 30-35 seconds, another 2) X 4

G1) Power Clean from Blocks
(175 X 2) X 4

G2) Power Clean from Floor
(175 X 2, rest 30-45 seconds, another 2) X 4

NOTES: I was really tired going in to today’s session but ended up having a pretty good one (I went and saw Blink 182 last night so I didn’t get to sleep until 1). I don’t think my bench reps have ever been that fast. I also had pretty decent performance with snatches.

920

Snatches are progressing nicely ashy! It just looks like you could do with being a little bit more stable in the movement, some Oly shoes would probably help fix that though.