The BEAst_in_i: CRØWN of ICE

Training Training Logs
1367

I think trying to push back to a more normal and routine schedule is causing some extra fatigue creep. That and the external stress factors.

Medium Grip NG Lat Pulldown 3 x 20
Bottoms Up KB Press x 10 @ 23, 2 x 13 @ 18
Band Pushdown 3 x 20

Low Incline NG Bench
4 x 5 @ 145 // RPE 8

Wide Grip NG Rows
5 x 12 @ 125 // RPE 8

This was harder than I had hoped it would be. Ended up using straps to finish this out

Dips
3x 6 // RPE 6

Cable Rear Delt Fly (SS) OH tricep Ext
15/hand; 14, 14, 14, 10 (SS) “6”; 22, 19, 16, 15

KB Waiter Walks
3 x 50’ @ 44

https://www.instagram.com/p/CDnh_ZAAOpF/

1 Like
1368

I am on the schedule I want now. Hopefully it lasts as the next couple months are gonna bring some shake ups to my life. Huge storm blew through and woke me up so not as rested as I would have liked for a deadlift day Lots of damage everywhere.

Band Pullapart 3 x 20
Hamstring Curl 3 x 20

Slow Ecc Goblet Spanish Squats
3 x 8 @ 75

Deadlift
x 1 @ 340 (DOH)
3 x 5 @ 350 // RPE 10

I was useless for 20 minutes after this set. Took everything to set up for the remaining exercises. Felt nauseous, and deflated but in its own way it felt amazing. I actually got to strain on Deadlifts for the first time in months. Extremely satisfying sets. I know I can grind more (after reviewing the video) when called for but it definitely felt like a max effort in the moment. Like I gave that set everything I have on this day.

Block Pulls w/ Chains
3 x 6 @ 295 + 5 Chains/side

Added another chain to this. Still not super hard but the acute fatigue from the Deadlift sets was killing me still.

NG Shoulder Width Lat Pulldown
4 x 10 @ 150

Kettlebell Suitcase Case (SS) Hanging Leg Raises
3 x 50’ @ 53/side (SS) 3 x 15

Supersetted these to get out faster.

https://www.instagram.com/p/CDvTVX7AMDU/

1 Like
1369

Cable Facepulls 3 x 20
Db Hammercurls 3 x 20 @ 25/
Band Dislocates 3 x 12

Strict Press
4 x 5 @ 110 // RPE 7.5

Best this has ever felt. Felt so fantastic that I busted out a chuckle after the last set was over. I was so happy that last week wasn’t a fluke. Feeling the progress.

DB Low Incline Bench
3 x 8 @ 60/hand // RPE 8

Pause Top and Bottom.

Neutral Grip Row
5 x 12 @ 95/hand

Band Tricep PD 1 x 35
Db Rolling Extensions @ 30/hand; 12, 12, 13

DB Incline Curls (SS) Rear Delt Flyes
3 x 11 @ 25/hand (SS) 3 x 21 @ 25/hand

https://www.instagram.com/p/CDxUELWA5qG/

Hamstring Curl 3 x 20
Side Plank 3 x 15 sec
Band TKE 3 x 25

Neutral Grip Pullups
1 x 6 @ +10 // RPE 9.5

This was hard today.

SSB Good Mornings
3 x 3 @ 205 + Orange Micro Minis

After last weeks power curtsys I tried to focus more on not going to into excessive knee flexion. I think I did better this time.

Slow Ecc Paused SSB Squats
2 x 5 @ 145

Did the first 4 reps at what felt like parallel then sunk the last one.

Slow Ecc DB RDL
4 x 8 @ 65/hand

Hamstring Curl 2 x 20 @ 135 // RPE 10 :frowning:

Wide Stance Cable Crunch + Band 3 x 21 @ “9”

https://www.instagram.com/p/CD1rF5WAABR/

1 Like
1370

Lat Pulldown 3 x 20
KB Bottoms Up Press 3 x 12
Band Pushdown 3 x 20

Low Incline NG Bench
4 x 5 @ 150 // RPE 8.5

Was expecting this to be harder, so that was nice.

Wide Grip Row
5 x 8 @ 135 // RPE 7

Dips
6, 6, 7 // RPE 6

Cable Rear Delt Fly (SS) OH Tricep Ext
15/14/12/10 @ 15 (SS) 21/19/18/17 @ “6”

2 arm Waiter Walk
3 x 50’ @ 13

Decided to try and do these bottoms up because the prescription was so light

https://www.instagram.com/p/CD8NZp0gwHR/

Band Pullapart 3 x 20
Hamstring 3 x 20

Slow Eccentric Spanish Squats
3 x 8 @ 80

Deadlift
x 1 @ 335 (DOH)
2 x 5 @ 355 // RPE 9

Hard but wasn’t thrashed after the set was over so that’s good.

3" Block Pull W/ Chains (Beltless)
2 x 6 @ 300 + Chains

Lat Pulldown
3 x 8 @ 160

KB Suitcase Carry (SS) Hanging Leg Raises
3 x 50’ @ 53/side (SS) 3 x 8

https://www.instagram.com/p/CEA58c7gF-e/

1 Like
1371

Cable Facepull 3 x 20
Hammercurls 3 x 20
Band Dislocates 3 x 12

Strict Press
4 x 5 @ 115 // RPE 9

Low Incline DB Bench
3 x 6 @ 65/hand // RPE 8

Pause at top and bottom.

NG Row
5 x 12 @ 105

Band Tricep Pushdown
x 32

Rolling Tricep Extensions (SS) DB Laterals
@ 30/hand; 12, 12, 13 (SS) 3 x 20 @ 10

Pause and controlled laterals. Had a video conference with my coach, he asked at some point of there was anything I wanted to add. All the shit I could ask for was covered minus one thing. I wanted some lateral raises :laughing:

Seated Incline Curl (SS) DB Rear Delt Fly
3 x 11 @ 25/hand (SS) 3 x 22 @ 25/hand

https://www.instagram.com/p/CEDRlnmAea5/

1 Like
1372

I feel like there’s a lot of T-Nationers pushing their press these days. Makes me wanna join in but for now isa just assistance work

1 Like
1373

Mines finally getting better which is nice. Hoping that I can rebust this plateau soon and keep the momentum going. Ultimately it is just assistance work for me to, just a bigger priority assistance lift for me than for a powerlifter.

1 Like
1374

Would u be willing to gain mucho bodyweight to push everything up (u can cut back down and hold onto the muscle after)

1375

Eventually. Have had a few too many issues with my gut recently so I need to plan out the bulk better. Instead of just going at it

1376

I’d say look up Stan Efferdings vertical diet for easy digestion but I think it’s kinda bullshit

1377

We are only doing it because @Cyrrex said it’s what real men do !

2 Likes
1378

He was at my gym recently for a seminar, lel. Might be some good ideas to cherry pick from it though.

1379

Overall knee is starting to feel better, hoping that about in a month or so and It should be ready to go for more normal training. Just need to keep on track with not letting the gut issues come back and wreck my recovery.

Hamstring Curl 3 x 20
Side Plank 3 x 16sec
Band TKE 3 x 25

NG Pullups
2 x 6 @ BW // RPE 7.5ish

SSB Good Mornings + Bands
3 x 3 @ 210 + Bands // RPE 8.5

Feeling good about these good mornings.

Slow Eccentric Pause SSB Squats
3 x 5 @ 150

Slow Ecc Pause DB RDL
4 x 8 @ 65/hand

Hamstring Curl
2 x 20 @ 130 // RPE 10

Ooooh the burn :confused:

WS Cable Crunch + Band
3 x 25 @ “6” + Band

I was able to do it last week but I just couldn’t get in and maintain the position to do this with the prescribed weight so I backed off and did some extra reps. Might have been a tad ambitious to just add a band to the weight I was already doing. even if the actual reps were easy setting up has always been the hardest part of this lift.

https://www.instagram.com/p/CEJDwpwArUy/

1380

4 workouts coming in.

NG Lat PD 3 x 20
Bottoms Up KB Press 3 x 12
Band Pushdown 3 x 20

Low Incline NG Bench
4 x 5 @ 155 // RPE 9.5

Wide Grip Row
5 x 10 @ 135 // RPE 8

Dips
6, 7, 7 // RPE 6

Rear Delt Flye (SS) Overhead Cable Tricep Extension
15/14/12/11 @ 15/hand (ss) 21/19/18/18

2 Arm Overhead walk
3 x 50’ @ 18/HAND

https://www.instagram.com/p/CELjeSBgY9U/

Band Pullapart 3 x 20
Hamstring Curl 3 x 20

Spanish Squats
3 x 8 @ 85 // RPE 7

Deadlifts
x 2 @ 325 (DOH/Deficit)
2 x 5 @ 360 // RPE 9

I was not terribly confident going into this workout. RPE has been climbing for Deadlifts ever since we hit 350. Even though this is harder than I want it to be it still felt good to hit this. This was the start of an incredible week though.

Chain Block Pulls
2 x 6 @ 305 // RPE 6

First set beltess, second set with belt.

Lat Pulldown
3 x 8 @ 170 // RPE 8

Suitcase Walk 3 x 50’ @ 53
My QLs seem to be eternally shit.

Hanging Leg Raises
9, 9, 8

Funny thing about this is he accidentally what it as 2008 for the final set. Just the spreadsheet just thinking its a date, but still funny.

https://www.instagram.com/p/CETU8FSg9kT/

I think this is my favorite session in quite a while.

Cable Facepull 3 x 20
Hammercurl 3 x 20 @ 20
Band Dislocations 3 x 12

Strict Press
3 x 5, 1 x 6 @ 120 // RPE 9.5

This was FUCKING ENORMOUS for me. I think the best I have ever done was 3 reps with 120 for a max effort set and a 5 x 2 for sets and reps. On the last set I wasn’t sure if I had done 4 or 5, effort high, math hard, brain broke, “fuck it do another” Turns out I had done 5 before making that decision so I landed with 6 reps. Finally seeing some way more substantial progress with Strict Press. All those little victories over the last year and rebuilding my shoulders from injury finally paid off. I literally had a huge dopamine rush after that set. Felt FUCKING invincible and like I could run through a wall. Kept that feeling in check and stayed on course. I am sick of set backs I can avoid, and I had the foresight to see that regardless of how I felt that if I went ahead with something other than the plan it could go badly.

DB Low Incline Bench
3 x 6 @ 65/hand // RPE 7

The adrenaline was still hot and kind of burned through this very easily. Pause at top and bottom.

NG Row
5 x 12 @ 115 // RPE 6

Band Tricep PD 1 x 30

DB Rolling Extensions
3 x 13 @ 30/hand

Laterals 3 x 21
Pause at the top

Incline Curls (SS) Rear Delts
3 x 11 @ 25/ (SS) 3 x 23 @ 25/

https://www.instagram.com/p/CEYMYzngLzc/

Hamstring Curl 3 x 20
Side Plank 3 x 15 sec
Band TKE 3 x 25

NG Pullups
3 x 6 // RPE 7.5

SSB Good Mornings + Bands
3 x 3 @ 215 + Bands

Difficult but satisfying.

Slow Ecc Pause SSB Squats
3 x 5 @ 155

Slow Ecc DB RDLS
4 x 8 @ 70/hand // RPE 5

Hamstring Curl
2 x 20 @ 110 + Band

So I backed off the normal weight RX and used a band to increase the difficulty of the eccentric portion.

Weighted Plank
5 x 15 sec @ 20lbs

Fuck planks

https://www.instagram.com/p/CEa0Zg3AT2d/

3 Likes
1381

Happy for u and ur press progress mate. Keep the grind going and you got this.

1 Like
1382

It almost feels unreal to be progressing like this.

2 Likes
1383

Ride the wave brah. No worries. Just gains

1 Like
1384

Hamgstring Curls 3 x 20
Band Pullaparts 3 x 20

Spanish Squats
3 x 8 @ 90 // RPE 7

Deadlift
x 2 @ 325 (DOH)
x 7 @ 375 // RPE 9.5

Technically a rep PR, not great one, but a PR none the less. Still excited about it though.

Lat Pulldown
2 x 8, 13 @ 170

Suitcase Walk (SS) Hanging Leg Raise
3 x 50’ @ 53 (SS) 9, 9, 8

https://www.instagram.com/p/CElKJx8AzFp/

Band Facepull 3 x 20
DB Hammercurls 3 x 20
Shoulder Dislocations 3 x 10

Strict Press
x 5 @ 125

Pretty excited about this PR. Keep the gravy train rolling bay-bea. Wanted the 6th rep, but wasn’t willing to start playing a game of twister to get it.

NG rows
3 x 12 @ 120

DB Low Incline bench
x 8 @ 65/hand

Incline Curls
3 x 12 @ 25/hand

https://www.instagram.com/p/CEph4LxgJCB/

Bonus meme:

1000×560 86 KB

2 Likes
1385

On deload this week.

Quick summary of the last few workouts.
3 x 3 @ 220 SSB Band Goodmorning

1 x 5 @ 165 NG Incline Bench
1 x 10 Dips

Experienced a new peak in how destructive high levels of stress and sleep deprivation can be. Was already agreed upon we would deload this week, but from psychological perspective its the best timed deload so far. I want to talk to someone about it, but it requires divulging details of my life that I don’t easily let out.

1 Like
1386

I’m always around if u wanna suss things out. Not like we really know know each other and sometimes that good if you just wanna get stuff off your chest. Could track u down on insta as well and slide into those DMs

1 Like