Building the Beast
Put pen to paper and wrote a real program for myself. The bench workout will be 1 week behind but thats ok. Using Hepburn progression model for 3 lifts. Tempo work on Back Squats to iron out form issues. 2 part warm ups to work on issues, in this prone press to work on my shoulder issue and iso lateral balance drills to help iron out strength and balance discrepancies in the lower body. Ab work which I have routinely ignored. 90 seconds rest for everything and hill sprints at the end for conditioning.
Warmup:
Prone Press 3 x 20 @ 6/hand
Iso Lateral Balance Drill 3 x 30 seconds/leg
Snipped this from @jaketuura 's instagram. Figure its worth trying out to help iron out some nagging issues.
Front Squats
7 x 2 @ 235
x 3 @ 235
90 second rest periods
Tempo Back Squats
4 x 5 @ 185
90 second rest periods
DB Bulgarian Split Squats
3 x 10
90 second rest periods
Ab Pushout
3 x 15 @ 61.7
Machine Crunches
3 x 20
Hill Sprints
3 rounds: 2 sprints/round
https://www.instagram.com/p/ByTVQZGg2Cp/
https://www.instagram.com/p/ByTbc4OgV1y/
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Building the BEAst
Warm up
Prone Press 3 x 21
Band Pullaparts 3 x 20
Tempo Kettlebell Strict Press 5 x 5 @ 10/hand
Close Grip Spoto Bench Press
7 x 2 @ 155
1 x 3 @ 155
A little on the easy side, but I had almost no frame of reference as to what I could do on this variation.
Cable OH tricep ext
4 sets: x15, x12, x8, x13
DB Incline Row
2 x 10 @ 70/hand
2 x 10 @ 75/hand
PNF Chest Fly (SS) Rear Delt Fly
4 sets
https://www.instagram.com/p/ByYZLCyg5Hg/
Building the BEAst
Monster Strap Deadlift
3 x 3 @ 300
Bought the Monster strap a day or 2 after my injury. I remembered seeing the videos from when Brian Alsruhe was hurt/ recovering from shoulder surgery and using this thing. Figured it was my best shot at getting from heavier Deadlift sets in. Pretty awkward must say. Forces a pretty good position I feel like. Doubt I will do it too many times in total.
Pause Front Squat
6 x 3 @ 205
Pause Back Squat
5 x 2 @ 240
Arm over Arm/Sled Suicides
2 Rounds at 45lbs
https://www.instagram.com/p/ByeXyzhA5ku/
Building the BEAst
Warmup
Prone Press 3 sets
Band Pullaparts 3 sets
Tempo Strict Overhead Press 3 -1-3
5 x 5 @ 55
Close Grip Bench Press
6 x 2 @ 175
2 x 3 @ 175
Banded Smith Machine JM Press
x 9 @ + Green Band
x 9 @ + Green Band + 5lbs
x 9 @ + Green Band + 10lbs
x 9 @ + Green Band + 15lbs
Single Arm Lat PD
x 12 @ 40
x 12 @ 60
x 6 @ 70
x 12 @ 30
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Building the BEAst
Warmup
Prone Press 3 x 20 @ 7/hand
Iso Lateral Balance Drill 3 x 35 secs/side
Front Squat
5 x 2 @ 235 (2 Beltless)
3 x 3 @ 235
90 sec rest
Tempo Back Squat 3 -1-0
5 x 4 @ 195
90 sec rest
DB Bulgarian Split Squat
3 x 10
Ab Pushout
3 x 18 @ 66.8
Machine Crunches
3 x 20 @ 90
Hill Sprints w/ Weight Vest
4 x 1 @ +15lbs
https://www.instagram.com/p/BylV4A7A8J7/
Edit: 3 x 30 sec Pushup Isometric
3 x 35 sec Push Up Isometric
Building the BEAst
P:6 M:4
Prone Press 3 x 20
Band Pullaparts 3 x 20
KB Strict Press 1 x 3 @ 60/hand
Close Grip Spoto 5 x 2, 3 x 3 @ 155
OH Tricep Ext 4 sets
DB Incline Rows 1 x 10 @ 75, 3 x 20
PNF Flies (SS) Band Pullaparts 4 sets
Pushups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Building the BEAst
5, 5
Shoulder bugging me this morning. Was pretty nauseous right before the training session for some reason but chilled out pretty quickly. Pretty stressed out because of shitty work conditions with no resolve in sight.
Prone Press 3 x 20
Iso Lateral Balance Drill 3 x 30 sec/side
Monster Strap Deadlift
3 x 2 @ 315
Pause Front Squat
x 2 @ 225
5 x 2 @ 230
I screwed up loading on the first set. Doesn’t really matter in the grand scheme so I moved forward.
Pause High Bar Squat (Beltless)
5 x 1 @ 260
Arm over Arm Sled Suicides
1 round @ 45lbs
1 round @ 60lbs
https://www.instagram.com/p/BywgbkPgAVB/
Building the BEAst
7, 8
Prone Press 3 x15
Band Pullaparts 3 x 15
Close Grip Bench (SS) Laterals
4 x 2 @ 175 (SS) 8 x 5
4 x 3 @ 175
Banded Smith Machine JM Press
4 x 11 @ 2 Purple Bands/side
Lat Pulldown
4 x 20
Throttled the intensity on this, as I have been doing it in a very intense fashion. Did normal technique to just get some blood flow.
Curls 100 total reps.
Building the BEAst
P8, M8
Feeling pretty good overall today.
90ish second rest on everything
Prone Press 3 x 12 @ 8/hand
Iso Lateral Balance Drill 3 x 40 sec/side
Front Squat
4 x 2 @ 235
4 x 3 @ 235
Tempo Back Squat
5 x 3 @ 205
DB Bulgarian Split Squat
3 x 10 @ 25/side
Ab Pushout
3 x 20 @ 70
Machine Crunches
3 x 20 @ 100
Hill Sprints
3 x 2 @ BW
https://www.instagram.com/p/By3VWTygYKN/
Building the BEAst
P 7 M 2
Physically feel fine, shoulder seems to be getting better. Mentally drained.
Prone Press 3 x 20
Band Pullaprts 3 x 20
Close Grip Spoto Bench Press
3 x 2 @ 155
5 x 3 @ 155
Rope Tricep PD
x 17, x16, x 4, x20
Spider Curls 3 x 12
Tempo BB Rows
4 x 20 @ 45
PNF Chest Fly (SS) Band Pullapart
4 sets
Taking the week off of training. Going to do some stuff to keep active but no hard training.
Preacher Curl Machine (SS) 4 x 12
Tricep Ext Machine (SS) 4 x 12
Leg Curl (SS) 3 x 12
Leg Ext (SS) 3 x 12
Iso lateral Balance Drill
3 x 1 Minute/side
Ab Pushout 3 x 20 @ 110
Machine Crunches 3 x 20 @ 110
Hill Sprint w/ 18lb Weighted Vest
8 x 1
https://www.instagram.com/p/BzJRZd4A-9v/
Iso Lateral Balance Drill
2.5 minutes/side x 1
Machine Curls 5 sets
Band Smith Machine JM Presses 4 sets
DB Curls 6 sets
SA Tricep Pushdown 5 sets
Back Extension 4 sets
Leg Extensions 5 sets
https://www.instagram.com/beast_in_i/
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Arm over Arm Sled Suicides
2 Rounds @ 45lbs
2 Rounds @ 55lbs
Machine Crunches (GS) Machine Tricep Ext (GS) Machine Preacher Curl
5 x 20
Facepulls (GS) French Press (GS) DB Preacher Curl
3 x 12
Finger Curls
2 x 30
https://www.instagram.com/p/BzUe7dLA1L-/
Mythical BEAst: Phoenix
Z Press (GS) DB Curls (GS) Side Bend
8 x 5 @ 20 (GS) 8 x 12 @ 15-25 (GS) 8 x 6/side @ 40
Close Grip Pause Bench Press (GS) Facepulls (GS) Machine Curls
x 4 @ 155 (GS) 3 x 8 (GS) 3 x 8
x 4 @ 165
x 4 @ 170
Close Grip Slingshot Bench (GS) Facepulls (GS) Machine Curls
x 2 @ 195 (GS) 3 x 8 (GS) 3 x 8
x 3 @ 205
Slingshot was hard to get on. Arms been growing. If I outgrow it I am not going to replace it. I think I have used it 10 times total since I got it.
Lat Pulldown (GS) Lateral Raises (GS) Finger Curls
3 x 8 (GS) 3 x 8 (GS) 3 x 15
Mythical BEAst: Phoenix
Iso Lateral Balance Drill 3 x 1 minute/side
Pause Front Squat (GS) Leg Curls (GS) Ab Pushout
8 x 5 @ 115 (GS) 8 x 10 (GS) 8 x 10 @ 61.7
Pause Back Squat (GS) RDL (GS) Fat Grip DB Hold
5 x 5 @ 135 (GS) 5 x 5 @ 135 (GS) 5 x 15 sec/side @ 45lbs
Hill Sprints
4 x 2 @ BW
https://www.instagram.com/p/Bzey57VAy87/
Mythical BEAst: Phoenix
Pause Floor Press (GS) BB Curls (GS) Russian Twists
8 x 5 @ 135 (GS) 8 x 10 (GS) 8 x 8
Floor Presses are new to me. Interesting to see how much range of motion its cuts off for me. Some new data to chew on. Going to run this variation for the duration of this program and see what happens to my standard bench.
Band Smith Machine JM Press (GS) Cable Row (GS) Lateral Raises
5 x 5 @ G+ P (GS) 5 x 12 (GS) 5 x 12
Rear Delt Fly (GS) DB Finger Curl (GS) Machine Tricep Ext
3 x 13 (GS) 3 x 9 (GS) 3 x 6 @ 105
https://www.instagram.com/p/BzhXO4UAbi9/
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Mythical BEAst: Phoenix
Iso Lateral Balance Drill
3 x 1 Minute /side
Deficit Deadlift (GS) Leg Ext (GS) Plank
8 x 5 @ 185 (GS) 8 x 8 (GS) 8 x 15 secs
I was originally planning to go longer on the planks but after getting started I realized in this format that 15 seconds is fine for right now.
Pause Front Squat (GS) Good Morning (GS) Plate Pinch Hold
5 x 5 @ 115 (GS) 5 x 5 @ 115 (GS) 5 x 8 secs w/ 25lbs
Arm over Arm Suicides
1 round @ 65 lbs
2 rounds @ 45lbs
https://www.instagram.com/p/BzmhMLmgCcv/
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Mythical BEAst: Phoenix
Z Press (GS) DB Curl (GS) DB Side Bend
8 x 5 @ 30 (GS) 8 x 12 @ 15-30 (GS) 8 x 6 @ 45
Pause Close Grip Bench (GS) Facepulls (GS) Machine Curls
x 4 @ 155 (GS) 3 x 8 (GS) 3 x 9
x 4 @ 165
x 4 @ 175
Slingshot Close Grip Bench (GS) Facepulls (GS) Machine Curls
x 2 @ 195 (GS) 3 x 8 (GS) 3 x 9
x 4 @ 210
Lat Pulldown (GS) Lateral Raise (GS) Finger Curl
3 x 10 (GS) 3 x 10 (GS) 3 x 20
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