The BEAst_in_i: CRØWN of ICE

Training Training Logs
1549

Top Heavy Hypertrophy

A little catch up.

Band Tricep PD 2 x 26
Band Straight Arm PD 3 x 26

Big Blok Bench
@ 225; x 6

MiD Blok Bench
@ 185; 15, 10

Smol Blok Bench
@ 155; 15

Machine Curl
@ 125; 6
@ 95; 9
@ 65; 14
@ 55; 16

Machine Dips
@ 285; 6
@ 150; 22

285 is the machines natural maximum weight. Going to switch back to bodyweight dips starting next week.

Poundstone Curl x 105
Finger Curls 2 x 11 @ 155

Dual Pulley Latpulldown
x 18 @ 35/
x 16 @ 42.5/

Lying Cable Laterals
5 x 20 @ 12.5

Seated Axle Overhead Press
@ 100; 8
@ 85; 12

Chest Supported rows 3 x 10 @ 135/

DB Front Raises 3 x 20 @ 10/
Band Tricep PD 2 x 27
Bilateral hammer curl @ 40; 22, 23

Tonight’s session. Went really well, triceps were gorged in blood. really pleased with how both Bench variations are progressing.

Low to High Cable Fly @ 17.5; 20, 20, 19

Incline Bench Press
@ 155, 10, 9, 7, 7

Flat Bench Press
@ 175; 11, 11, 9

Shit man, Flat Bench is going well. Reintroducing it was a really good idea.

Crossbody Cable Tricep Ext @ 12.5/, 26, 22, 20
Tricep Pushdown @ 57.5; 22, 22, 17
Lat Pad Curls @ 30/; 10, 12, 11
Finger Curls 2 x 10 @ 165

Single Leg Glute Bridges 3 x 12
13" Trap Bar Deads (Banded) 135 x 20
Side Bends 3 x 20 @ 30

https://www.instagram.com/p/CWC6Bvlryol/

1550

Top Heavy Hypertrophy

Feeling like I am starting to see the fruit of focusing on upperbody hypertrophy.

Band Tricep PD 2 x 30
Band Straight Arm PD 3 x 30

Big Blok Bench
@ 240; x 5

Mid Blok Bench
@ 195; 15, 11

Smol Blok Bench
@ 165; 13

Machine Curl
@ 100; 16
@ 85; 12
@ 50; 22
@ 60; 16

Dips
@ BW; 18
@ -30; 12

Bodyweight dips felt good to do again after doing the machine version for the last month plus.

Poundstone Curl x 104
Finger Curls 2 x 7 @ 175

Side Bends 3 x 21
Back Raises 3 x 20

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

1551

Top Heavy Hypertrophy

Not alot to say, still really happy with how everything is progressing.

Dual Pulley Latpulldown
@ 42.5; 22, 21

Lying Cable Laterals
4 x 22, 20 @ 12.5

Seated Axle Overhead Press
@ 105; 8
@ 85; 14

Chest Supported rows 3 x 12 @ 135/

DB Front Raises @ 15/; 24, 23, 20
Band Tricep PD 2 x 40
Bilateral hammer curl @ 45; 22, 24

https://www.instagram.com/p/CWNNTYQgj8q/

Low to High Cable Fly @ 19; 20, 20, 15

Incline Bench Press
@ 165; 7, 7, 5, 5

Flat Bench Press
@ 185; 10, 9, 8

Crossbody Cable Tricep Ext @ 15/, 21, 15, 13
Tricep Pushdown @ 65; 21, 20, 13
Lat Pad Curls @ 25/; 16, 16, 13
Finger Curls 2 x 19 @ 135

Single Leg Glute Bridge 3 x 12
Deadlift x 10 @ 185
Hip Abduction 3 x 20
Side Bend 3 x 25 @ 30

https://www.instagram.com/p/CWVHGd6reog/

1 Like
1552

Top Heavy Hypertrophy

Band Tricep PD 2 x 25
Band Straight Arm PD 3 x 25

Big Blok Bench
@ 250; x 2

Hard time unracking, body went oh shit before I even started the eccentric. Might have had more but the signs were saying no way dude. Probably hitting the brakes on this one. I wanted atleast one week of officially supra maximal. I could run it back which would be fine, but I think for the intents of the training block I think I should push forward with the progression of moving to the longer ROM sets and slowly removing the shorter rom sets. Which was the intended progression. Just happening a week or two sooner than planned.

Mid Blok Bench
@ 205; 11, 8

Smol Blok Bench
@ 175; 12

Machine Curl
@ 100; 11
@ 85; 14, 12
@ 60; 23

Dips
@ BW; 21
@ -40; 14

Rep PR. Was going to do weighted, but could not find the dip belt after 5 minutes of looking so I said fuck it.

Poundstone Curl x 110
Finger Curls 2 x 17 @ 145

Side Bends 3 x 25
Back Raises 3 x 25
Hip abduction 3 x 20

1 Like
1553

I’ve been following along with you on instagram boss. How are your things going in life and lifting? Any goals or comps on the horizon for you?

1 Like
1554

Working decent amount, clocked 52 hours last week. Did a psuedo deload in the process. Got more OT on tap for the foreseeable future except the week of christmas.

My mid term goal right now is 225 (102.5) Incline Bench and 275 (124.7) Flat Bench. Get heavy Deads and Squats back on the menu. Increase conditioning, cause I am out of shape. Keeping an eye for a strongman comp in the latter half of next year. Might do a Bench only in the summer.

Starting new training block today. Still focusing on upperbody. 3 days upper, 1 day lower.

Highlight of the last 2 weeks was hitting 205 x 8 Flat Bench, 185 x 4 Incline Bench, 135 x 1 Seated Strict Press.

1 Like
1555

Chest Fly 3 x 20
Band Pullaparts Alot
Hanging Leg Raises Alot

Incline Bench
205 x 1 (+10lb PR)
3 x 3 @ 135 (Pause)

Flat Bench (SS) Crunches [Alot]
2 x 2 @ 205
4 x 3 @ 155 (Wide Grip)

Tried to jump some rope, proving how out of shape I am right now. Did some pushups. Then did some light arm pump work and went home.

https://www.instagram.com/p/CXK-mUrgvQC/

1556

Don’t say things like that round here or @ChongLordUno will make you do burpees :joy::joy:

1 Like
1557

I keep debating if I want to include burpees

1558

Took effectively a 3.5 week break. Between nagging injuries/issues, lots of OT, and family issues I just decided I needed to take a little time off. I only did 2 workouts in that time period.

Tonights workout.

Banded Back Squats (GS) KB Swing (GS) Crunches (GS) Jumping Jacks
4 Rounds: 100 + Micro Minis x 10 (GS) 20 x 10 (GS) BW x 8 (GS) BW x 12

Leg Exts 3 x 15
tibia raises 2 x 21
Calf Raises 2 x 12

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

1559

Incline Bench (GS) DB Row (GS) Russian Twist (GS) Bag Work
4 x 10 @ 115 (GS) 4 x 10 2 35/side (GS) 4 x 10 @ 25 (GS) 4 x 15 secs

Tricep PD
4 x 25

Just getting the ball rolling.

1 Like
1560

Deadlift (GS) Jump (GS) Ab Pushout (GS) Med Ball Slams
Worked up to 385 x 2 Beltess. Each round was Lift, 3 Jumps, 10 Pushouts, and 20 Slams.

Adductors
2 x 20

Everything seemed to hold together for Deadlifts, felt good to work up to 385. Definitely felt weird. Could have done more but didn’t feel like it was smart to push it yet.

1 Like
1561

Doing this workout with my roommate. He is not necessarily untrained just hasn’t done anything in a few years. So I am angling this towards getting him to understand proximity to failure and making sure he is getting quality work in.

Crunches (GS) Incline DB Fly (GS) Pause Incline Bench
sets of 8 (GS) sets of 10 @ 10/ (GS) 3 x 1 @ 165

Assisted Dips
3 hard sets

Machine Lateral
2 Hard sets, 1 easy set

Machine Curls
1 very mean set.
Close to failure. Drop Weight. 5 reps. Drop Weight. 5 reps. Drop Weight. Failure

Banded Back Squats (GS) KB Swings (GS) Crunches (GS) Jumping Jacks

4 x 10 @ 120 (GS) 4 x 10 @ 35 (GS) 4 x 9 @ BW (GS) 4 x 11

Leg Ext (GS) Tibia Raises (GS) Calf Raises
3 x 20 (GS) 2 x 25 (GS) 2 x 13

1562

Another brick

Incline Bench (GS) Cable Row (GS) Russian Twist (GS) Bag Work
4 x 10 @ 125 (GS) 4 x 10 @ 35/side (GS) 4 x 10 @ 25 (GS) 4 x 20 secs

Tricep PD (SS) EZ Bar Curl
3 x 20 (SS) 3 x 20

1563

Beltless Deadlift (GS) Jump (GS) Ab Pushout (GS) Med Ball Slams
3 x 2 @ 305 (GS) 3 x 3 (GS) 3 x 10 , (GS) 3 x 20

Pause Incline Bench (SS) Pause Banded Squat
6 x 2 @ 135 (SS) 6 x 2 @ 140 + Bands

Banded Back Squats (GS) KB Swings (GS) Crunches (GS) Jumping Jacks

4 x 10 @ 140 (GS) 4 x 10 @ 45 (GS) 4 x 10 @ BW (GS) 4 x 10

1564

Incline Bench (GS) DB Row (GS) Russian Twist (GS) Bag Work
4 x 8 @ 135 (GS 4 x 12 @ 40/hand (GS) 4 x 15 @ 25 (GS) 4 x 15 Seconds

Tricep PD (SS) EZ Bar Curls
x 34, x 33, x 33

1565

Beltless Deadlift (GS) Jump (GS) Ab Pushout (GS) Med Ball Slams
3 x 2 @ 315 (GS) 3 x 3 (GS) 3 x 12 , (GS) 3 x 20

Incline DB Fly (GS) Pause Incline Bench (GS) Crunches
Sets of 12 (GS) 3 x 2 @ 155 (GS) Sets of 12

1566

Yesterdays training:

Made the special trip to the Bar Performance gym so I could do some sled work.

Hack Squat 365 x 9
Hamstring Curl 3 x 20

Jefferson Curl 2 x 12

Sled Drag (45lbs + Sled)
10 and half minutes straight of dragging the sled up and the turf

https://www.instagram.com/p/CZVgQooKx47/

1567

Week 2.

12" Band Deadlift (GS) Ab Pushout (GS) Glute Bridge
275 + Black Bands x 3 (GS) x 12 (GS) x 10

Band Deadlift (SS) Ab Pushout
5 x 10 @ 190 + Black Bands (SS) 5 x 12

Band Transformer Bar Squats (6.4)
4 x 2 @ 145 + Yellow Bands

Adductor 2 x 20 (SS) GHR Back Ext 2 x 12

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

Floor Press (GS) Chest Fly (GS) Band Pullaparts
155 x 3 (GS) x 12 (GS) x 20

Band Machine Chest Press
2 x 12 @ 115 + Yellow Band

Lat Pulldown
2 x 15 @ 85

Curls 2 x 20
DB Skullcrushers 2 x 20 @ 15/
Adductors 2 x 20 @ 170

https://www.instagram.com/p/CZv1Ky1KM4S/

1568

Pivoting as I signed up for Monsters on the Mississippi which is on May 21st. Completely enticed by the idea of doing a boat pull.

Hack Squat
315 x 23

So before this set I told myself to “Die Empty!” I wanted to push very hard and I use this phrase as a cue to when I need to push myself. Around rep 15 or so (I stopped counting around 9) I reminded myself to “Die Empty” and kept pushing and pushing out more reps. Brian Alsruhe has permanently seeped his way into my consciousness haha.

Band RDL
2 x 9 @ 315

Using RDLs to help bridge the gap to heavier deadlift work since I have been training so light for a while.

Jefferson Curl
2 x 12 @ 135

Sled Drag
12.5 minutes @ 25lbs

This was miserable, I went extra light and around 4 minutes I didn’t know if I would make 10 minutes. So I have been doing 10 minutes, but have using a 9.5 minute rap cypher as the anthem for it. Just keep going after its over til I hit the 10 minutes. Well youtube ran 3 back to back ads at some point and I was on the 4th to last person when my 10 minutes were up. I said fuck it I made it this far (and I didn’t think I would) I am gonna see it to the end of the cypher. Which put me at around 12.5 minutes.