My Road To BEASTNESS w/ Vids

Training Training Logs
921

Week 3 Day 4

A) Bench
240 X 4 X 3

B) Front Squat
205 X 4, 2 (lost grip and dropped the bar on 3rd rep), 4

C) OH Press
145 X 4 X 3

D) Sumo Deads
365 X 4 X 3
I notice I didn’t really lock the reps out fully today. I tend to do that when I focus too much on speed. Form goes out the door.

E) Fat-Bar Push Press
125 X 3, 130 X 3, 140 X 3
150 X 3
160 X 3
170 X 3
180 X 3
180 X 5 X 3 (cluster reps) 5 lbs from last week

F) Reverse Grip EZ Bar OH Press
115 X 6 X 3

AR: hammer curls

G) Seated Neutral Grip DB Press
70s X 6 x 3

H) DB Front Raises (I do both arms at a time until I can’t, and then finish the reps alternating)
35s X 10 X 3

AR: decline situps

922

[quote]jake_j_m wrote:
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[/quote]

I have to agree since I just destroyed my bench pres 1RM by 20 pounds on sunday by using CT’s 8 weeks to a record bench program and im only 4 weeks into the program.

923

I’m on campus working on a lab report and other homework, so the post will be short again. Even ran out of time in the gym today, had to rush to a two hour discussion on campus for structural analysis. Ugh!

Week 3 Day 5

A) Bench
(240 X 4) X 3

B) Front Squat
(205 X 4) X 3

C) OH Press
(145 X 4) X 3

D) Sumo Deadlift
(365 X 4) X 3

E) Back Squat
135 X 3, 185 X 3
225 X 3
245 X 3
265 X 3
285 X 3
305 X 3
325 X 3
(325 X 5) X 3 (cluster sets)

F) Leg Press
6 plates per side X 6
6 plates per side X 8
The last set I just did AMAP which turned out to be 8 (I knew I had to leave and it would be my last set), even the set with 6 before seemed all out lol.

NOTES: The cluster sets were a PR, as the best I’ve done until now was 315 for all sets. Making progress!

[quote]Alex27 wrote:

[quote]jake_j_m wrote:
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[/quote]

I have to agree since I just destroyed my bench pres 1RM by 20 pounds on sunday by using CT’s 8 weeks to a record bench program and im only 4 weeks into the program.[/quote]

Nice!!

924

Randomly stopping through man. Just want to say I’ve somewhat been following you for a while (here and there, some through the new BOI,) and you’re doing really well for yourself man - especially those benching numbers, those have improved a lot since the start of this log. Just wanted to say keep up the good work dude.

925

[quote]SSC wrote:
Randomly stopping through man. Just want to say I’ve somewhat been following you for a while (here and there, some through the new BOI,) and you’re doing really well for yourself man - especially those benching numbers, those have improved a lot since the start of this log. Just wanted to say keep up the good work dude.[/quote]

Almost seems like a quicker way of bringing up the big 3 then 5/3/1… lol

926

Hi Adam, just posting to say that I have just recently joined and found your log. Its a great inspiration and you are where I want to get to in a few years. Stay strong, Matt.

927

Thanks guys! Honestly, it’s the comments like these that motivate me to keep on putting in the work each and every day. I appreciate it!

Week 4 Day 1

A) Bench
(250 X 4) X 3

B) Front Squat
(215 X 4) X 3

C) OH Press
(155 X 4) X 3

D) Sumo Deadlift
(375 X 4) X 3

E) Floor Press
135 X 3, 185 X 3
205 X 3
225 X 3
235 X 3
245 X 3
255 X 3
265 X 3 up 5 lbs from last week
265 X 5 cluster reps (last rep was slow, so I decided to drop down)
255 X 5
265 X 5

F) Incline DB Press
(90s X 6) X 4

AR: hammer strength curls

G) Decline BB
235 X 6
235 X 5 gassed
225 X 6
235 X 5 dead

H) Weighted Dips
(55 X 6) X 4

AR: more curls

NOTES: The 250 sets on bench were CAKE! I’m pretty pleased, because that was my 1RM around 10 months ago :slight_smile: First set of 235 on decline wasn’t TOO bad, but the 2nd set was rough. I was able to use the Oly grip on my last set of front squats without having to switch to cross-arm. I forgot vids again for some reason. I feel much more comfortable with a little bit of thumb support on my Oly grip. Does anyone else do this? I’ll make sure to get a vid tomorrow to help explain. All in all, it was a good session.

928

Was feeling pretty indifferent towards my training after a less than stellar workout today and a general lack of progress lately, but after reading this log and seeing your progress pics in your indigo log I have re-found my motivation and can’t wait to kill it in the gym tomorrow. Thanks ashy!

929

Week 4 Day 2 (a.m.)

A) Bench
(250 X 4) X 3
Not as fast as yesterday, I knew they wouldn’t be.

B) Front Squat
(215 X 4) X 3
Pretty good, actually.

C) Oh Press
155 X 4
155 X 3, didn’t attempt the 4th, felt like absolute crap.

Didn’t want to do sumos, I just felt terrible. I went home, took a half decent 30 minute power nap, hung around a little, and then went to the strength club for the rest of the session. Part of me wanted to stay home, part of me wanted to go, and the latter won the battle :slight_smile:

Week 4 Day 2 (p.m.)

A) Sumo Deadlift
(375 X 4) X 3

B) Rack Pulls (just above knee)
405 X 3
435 X 3
465 X 3
395 X 3
515 X 3
545 X 3
565 X 3
585 X 3 PR
585 X 5 X 3 (cluster reps. 10 seconds rest between each rep)

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

AR: DB flyes

D) RDLs
(275 X 6) X 4

AR: speed DB press

E1) Leg Curls
8 X 4

E2) Face Pulls
8 X 4

NOTES: I was on campus until 1:30 doing homework last night, and still didn’t finish (I didn’t procrastinate either, I just had no idea the assignments and lab report I had to do would take so long. I know better now lol). So I got a bit less than 5 hours of sleep. The first session was absolute garbage, but I went home, had a scoop of Power Drive, took a weak cat nap, and went back 2 hours later and had a pretty decent session.

[quote]phlegms wrote:
Was feeling pretty indifferent towards my training after a less than stellar workout today and a general lack of progress lately, but after reading this log and seeing your progress pics in your indigo log I have re-found my motivation and can’t wait to kill it in the gym tomorrow. Thanks ashy! [/quote]

Everyone has off days. It’s the people who know how to bounce back from them that are going to make the most progress! I had the same experience this morning and ended up having a pretty good session in the same afternoon :slight_smile:

930

Great commitment going back to the gym when shattered Adam. Rewarded with the nice PB!

931

Good work keeping at it. I like the look of cluster sets I must say. Did CT give away the reasoning behind doing your rack pulls above knee ? Whatever the reason, great working weight! Your strength increase across the board is definitely as fast as I’ve ever really seen

932

@mr179: Thanks! I’m glad I went back.

@jake: I do believe CT said the rack pulls from above the knee are best for overall mass (mid back, traps, whatever lol) but not much of a carryover to the full deadlift. It’s a mass builder.

Week 4 Oly 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

^A, B, C, D are done for activation. On broad jumps, I make sure to start each set from the same spot. I always try to cover a greater distance on my second set, and I did today.

E) Bench
250 X 4 X 2
I realized I didn’t have much time before the gym closed so I stopped and just went on to the Oly lifts. This workout was done in about 45 minutes, which is much faster than last time.

(Rest 30-45 seconds between each lift, and up to 90 between sets)

F1) Hang Snatch
(115 X 2) X 6

E2) Power Snatch
(115 X 2) X 6

E3) Power Snatch
(115 X 2) X 6

(Rest 30-45 seconds between each lift, and up to 90 between sets)

F1) Power Clean from Benches
(175 X 2) X 6

F2) Power Clean
(175 X 2) X 6

F3) Power Clean
(175 X 2) X 6

The Devil Wears Prada - “Mammoth”

NOTES: Really good session. Both snatch and cleans are getting much better. I’m hoping to clen 225 at this strength club competition on October 29th! I went and saw the Foo Fighters last night in Kansas City with my mom, which was a blast. Her goal is to see as many concerts as she can, so she got two tickets and asked if I wanted to go. It was awesome. Dave Grohl is the definition of a rock star. I got home around 11:30, and talked to the girlfriend until around 1:30. I popped 3 Z12s and slept til 10:30 this morning, which was amazing. Thank you Z12! :slight_smile:

933

Week 4 Day 4

A) Bench
(250 X 4) X 3

B) Front Squat
215 X 3 dang it, strength is easily there but I lost the bar

C) OH Press
(155 X 4) X 3
MUCH stronger today! No grinding.

D) Sumo Deadlift
(375 X 4) X 3
Man form was terrible today. It’s so hard getting strapped in and pulling with those plates that roll around on every rep. Oh well . . . .

E) FINiBAR break!!

F) Push Press
135 X 3
145 X 3
155 X 3
165 X 3
175 X 3
185 X 3
190 X 3 PR
190 X 4 cluster reps, couldn’t get the 5th
180 X 5 cluster
185 X 5 cluster PR

G) Reverse-Grip EZ Bar OH Press
115 X 6
125 X 6 X 3

H) DB Neutral Grip Seated Press
70 X 6 X 2
70 X 5 crap
70 X 6 noice

I) Front Raises
35s X 10 X 4

NOTES: I also did some ab work, shrugs, and foam rolling for active rest but it was too random to type out. Just whenever I felt like doing something, I did it. Push presses felt pretty great today. I was able to lock out all reps much smoother than usual, as in not extending my lower back as much. I was pretty spent by the end, though.

934

Great push press’s man… your 250 benches look real easy for you now… your programming is working ! (who’d have thought lol- CT is god)

935

Training looking hella strong as always ashy, Oly lifts are coming along nicely too! Ready to try a full snatch yet? If flexibility is the issue I’d recommend giving some overhead squats a try first to get you used to the position.

936

Thanks, guys!

@phelgms: I’m just not comfortable with it, literally. I do some OH squats as a warm-up and am ok with them, I just don’t feel good with catching the bar like that in the squat position yet.

Week 4 Day 5(a.m.)

A) Bench
(250 X 4) X 3

B) Front Squat (I was able tp keep the Oly grip on all reps today except for one I think . . . . nice)
(215 X 4) X 3

C) OH Press
(155 X 4) X 3

D) Back Squat (man, depth was pretty crappy today. Oh well . . . .)
185 X 3, 205 X 3
225 X 3
240 X 3
255 X 3
275 X 3
295 X 3
315 X 3
335 X 3 PR I think
335 X 5 X 3 cluster set PR

Week 4 Day 5 (p.m. only 90 minutes later, though)

A) Sumo Deadlift
(375 X 4) X 3

B) Safety Bar Squat
(220 X 6) X 4

C) DB Bulgarian Split Squat
(55s X 6) X 4

AR: Decline sit ups

NOTES: Felt pretty bad this morning. Went to class, came home and took a nap, and then had an online lecture before going into the first session. Got into it after a few HFS sets, and then did pretty well on back squat. I wish depth was a little better, but it was still decent. Some reps were better than others.

937

[quote]ashylarryku wrote:
Thanks, guys!

@phelgms: I’m just not comfortable with it, literally. I do some OH squats as a warm-up and am ok with them, I just don’t feel good with catching the bar like that in the squat position yet.
[/quote]

Thats fair enough dude! I have some friends I have trained with who have the same problem in both the snatch and the clean. When they do full snatches/cleans they just kind of throw the bar up then lower it down. Snapping under the bar and catching it in that position is definitely a big mental step to get over but once you do, the form falls into place really easily. I never had that issue weirdly and was able to immediately get into the habit of snapping myself under the bar and catching it, proper back squat form on the other hand is still a complete mystery to me! Definitely just try some empty bar work to get used to it (assuming being able to perform a full snatch is in your goals :p) and do lots of full snatches from the hang. From there, just build up to getting full snatches with the bar and further from that you can start adding weight! I’d also recommend trying out some snatch pulls to get yourself used to the various positions of the movement (ie. pulling/shrugging the bar back at the right angle and getting on your toes).

The snatch is a really technical, complicated and frustrating movement, but one that is a tonne of fun to perform!

938

@phelgms: Thanks! I’m hoping snatch will feel more natural in time.

Week 5 Day 1

A) Bench
(260 X 2) X 3

B) Front Squat
(225 X 2) X 3

C) OH Press MUCH BETTER TODAY!
(165 X 2) X 3

D) Sumo Deadlift
(385 X 2) X 3

E) Floor Press
185 X 3
210 X 3
225 X 3
240 X 3
250 X 3
260 X 3
270 X 3 PR
270 X 5 X 3 cluster reps PR

F) Incline DB
100s X 4 X 3

G) Wide-Grip Reveres Band Floor Press
275 X 4
285 X 4 X 2

H) Close Grip Reverse Band Floor Press
285 X 3, rack for 10 seconds, X 1
270 X 4 X 2

NOTES: Wow, just wow! Everything is getting SO much stronger! The HFS lifts were a breeze! OH press was a bit tough, but MUCH better than usual! I just can’t believe the progress of training with CT’s methods combined with Biotest’s incredible products. Insane! I’m eying down that 315 bench :slight_smile:

939

Back squattings getting sick, bench pressings getting sick! Even the illusive OH press is on its way! I’ve got to say… some people comment/joke about Biotest being this and that… but your living proof that the their products and (CTs) programes ARE GENIUNE AS HELL! I’m phyched for your ‘mythically speedy’ progress… it’s fun to watch!

940

@jake: Thanks! Biotest and CT are combination for BEASTNESS! lol

Week 5 Day 2 (am)

A) Bench
(260 X 2) X 3

B) Front Squat
(225 X 2) X 3

C) OH Press
(165 X 2) X 3

Week 5 Day 2 (pm)

A) Sumo Deadlift
(385 X 3) X 3

B) Rack Pulls (slightly above knee)
405 X 3
435 X 3
465 X 3
495 X 3
525 X 3
555 X 3
575 X 3
600 x 3 PR!
600 x 5 X 3 (cluster reps)

C) Clean High Pulls
185 X 4 (a bit too easy)
205 X 4 X 3

D) RDLs
315 X 4 X 3

E) Leg Curls
#15 X 4 X 3 (plus 2 rest pause reps on the last set)

F) Face Pulls
110 X 6 X 3

G) KB Swings
55 X 20 X 2
These weren’t in the program but I felt like doing some more stuff. I also did rotator cuff work, lateral raises, and pec deck flyes as active rest randomly

NOTES: What?! My goal was to use 600 for my top set of 3 and cluster reps in Week 6 but I was feeling “saucy” today and went for it and it was much easier than expected! I had a weird neck cramp/spasm during the first cluster set, though (that you can see in the vid) but everyone was great other than that. HFS bench sets looked like they may have been faster today. I’m really excited about pausing 260 on the second rep and THROWING it up, because I failed a paused 260 about 10 months ago during our strength competition!