BEAst vs Monsters
Flat Bench
x 3 @ 205
Incline Bench
x 10 @ 135
Strict Press
x 5 @ 115
Lat pulldown 3 x 20
Rolling Tricep Ext 3 x 15
Preacher Curls 3 x 20
Band Tricep PD 100 reps
Hammercurls 100 reps
Shrugs 2 x 20
Mace work 2 x 10/side
1 Like
Thursdays Session
Front Squat (SS) Mars Bar Squats
upto x 1 @ 245 (SS) upto x 4 @ 360
All time weight pr on squats. Previous best was 355 x 1 on a really old SSB. I don’t know how much difference the Mars Bar makes but it still felt incredible to hit.
RDL (Knees to hips)
x 11 @ 365
Sled Pull
1.5 minutes
Leg Extensions
3 x 20
Kneeling Ab wheel
3 x 20
Todays session
BEAst vs Monsters
Leg Curl 2 x 20
Log Push Press
2 x 5 @ 157.5
Incline Bench
x 1 @ 185
2 x 4 @ 135
Latpulldown 2 x 20
Preacher Curls: bunch
Tricep PD: A Bunch
Laterals to Front Raises to Reverse Fly
x 14, x 12, x10
Ab Wheel from Knees
3 x 20
BEAst vs Monsters
last deadlift session. Goal was to wake up and sweat, it worked. I achieved the wired up feeling that I get early in training blocks.
Deadlift (SS) Star Jump
5 x 1 @ 315 (SS) 5 x 2 @ bw
Front Squat (SS) Med Ball Slam
4 x 1 @ 185 (SS) 4 x 2
2 x 1 @ 135 (SS) 2 x 2
Ab Wheel 2 x 10
Sumo Suri Ashi 3 rounds
Competition in 2 days.
Got last again, definitely underperformed. 3 zeroes, missed a stone I should have gotten, and clipped points on the arm over arm pull.
No full write up because it would be a long winded essay of self loathing.
DARKBLOOM
Program namesake:
Deficit Deadlift (SS) Star Jump
5 x 5 at 300 (SS) x 2
Tempo Front Squat 3:1:0
3 x 4 at 165
Trapbar Deadlift
3 x 9 at 275
Ab wheel (from knees)
2 x 50
Conditioning:
5 Rounds Sumo Suri-Ashi into High Knee Bounding
DARKBLOOM
Incline Bench (SS) DB Curls
5 x 5 at 125 (SS) Sets at 15/hand
Pause Log Push Press
5 x 2 at 117.5
Dips (SS) Pullups
3 x 12 (SS) 3 x 4
Dips went alright, pullups went to more shit than I though.
Pushups x 12
Pike Circles 2 rounds
Band Tricep PD 100 reps
Hammer Curls 100 reps
DARKBLOOM
Front Squat (GS) Marrs Bar Squat (GS) Bag Throws
This whole section is messy but here we go. On Front Squats, worked upto 195 (no bands) for a quick single while working upto working sets for Marrs bar. Threw a medium and light bag during warmups, but switched to just the light during the working sets.
4 x 1 at 135 + Red Bands (GS) 4 x 5 at 255 (GS) 4 x 1
11" Axle Deadlift (SS) Band Deadlift
4 x 2 at 315 (SS) 4 x 1 at 235 + Orange Band
Leg Curl (SS) Sandbag Carry & Load
4 sets (SS) 4 x 50 ft + 1 Load at 175
Grenade Handle Deadhang
12 seconds
lmao
DARKBLOOM
Leg Curl 3 x 13
Log Push Press
5 x 5 @ 117.5
Pushups x 14
Plank 45 seconds
Flat Bench
3 x 7 @ 155
Straight Arm Lat Pulldown (SS) Chinups
3 x 13 (SS) 3 x 4
Seated DB Press (Slow tempo)
3 x 13 @ 20/hand
Axle Curls 3 x 20
Cross Body Hammer Curl 3 x 13
JM Press 2 x 13 @ 45
DARKBLOOM
Light conditioning session
1 Mile Stationary bike, maintaining 15mph avg
10 Minutes Incline Treadmill 2.5 Incline, 2.3 Speed
5 Long Rounds of Sumo Suri-Ashi
2 x 50 Calf Hops
DARKBLOOM
Deficit Deadlift (SS) Star Jump
x 3 at 405 (SS) x 2 per set of DLs
2 x 4 at 315
I did some very similar to @T3hPwnisher 's spin on his Monument to Non-existence. I was going to do trap bar for the Deads but a little bit too crowded to have too much setup at once. So I did the squats and dropped the bar to the pins to keep the equipment requirements down. I have done something similar in the past but its been a while.
https://www.instagram.com/p/B2zfMysAdoF/
20 Front Squats into 20 Back Squats into 20 Low Rack Pulls
If you want to watch me suffer for almost 4 minutes:
Ab Wheel from the Knees
125 reps total: done in 3 sets
5 Short rounds of Sumo Suri-Ashi
1 Mile on stationary bike: 15mph avg
Way to get after it dude! That suffering was real.
Those Back Squats were miserable. I didn’t know if I would make 20, but I kept just doing another one. “Haven’t failed a rep? keep going!”
1 Like
DARKBLOOM
Incline Bench (SS) DB Curls
4 x 4 at 135 (SS) Sets of 13
Pause Log Push Press
6 x 2 @ 117.5
Weighted Dips (SS) Chinups
x 10 at +15 (SS) x 3 at +15
x 10 at +25 (SS) x 5 at BW
x 7 at +35 (SS) x 5 at BW
Pike Circles 3 rounds
Band Cable Tricep PD 100 reps total
Preacher Curl 100 reps total
DARKBLOOM
Front Squat (GS) Marrs Bar Squat (GS) Bag Throws
4 x 1 at 135 + Red Bands (GS) 3 x4 at 270 (GS) 4 x 1 Light bag
12" Axle Deadlift (SS) Band Deadlift
4 x 2 at 335 (SS) 4 x 1 at 245 + Orange Band
Leg Curl (SS) Sandbag Carry & Load
4 sets of 20 (SS) 4 x 50 ft + 1 Load at 175
Grenade Handle Deadhang
14 seconds
DARKBLOOM
Leg Curl
3 x 20
Log Push Press
4 x 4 at 127.5
Flat Bench
x 7 at 185
x 6 at 175
x 8 at 155
Straight Arm LAt PD (SS) Chinups
x 20 (SS) x 3 at + 20
x 20 (SS) x 3 at +20
x 20 (SS) x 4 at BW
Seated Db Press (Slow Tempo)
3 x 12 at 30/hand
Axle Curls 3 x 22
Cross Body Hammer Curl 3 x 14
Jm Press 2 x 10 at 50
DARKBLOOM
Deficit Deadlift (SS) Star Jump
4 x 2 at 365 (SS) x 2/set
Front Squat
x 14 at 205
3 x 2 at 155 (Paused Descent)
Wanted to try for 20 with 205 but that wasn’t happening tonight.
Trap Bar Deadlift
3 x 8 at 305
Ab Wheel (from toes)
3 x 12
5 long rounds of Sumo Suri Ashi
1 mile stationary bike
Darkbloom
Abs were incredibly sore, causing me to fall when trying to do the pike circles. So for this session I just swapped it out for some pump work on the pec dec.
Incline Bench (SS) Curls
4 x 2 at 155 (SS) Sets of 15+
Pause Log Push Press
7 x 2 @ 117.5
Weighted Dips (SS) BW Chinups
x 8 at +50 (SS) x 4
x 11 at +25 (SS) x 4
x 12 at BW (SS) x 4
Band Cable Tricep PD 100 reps total
Preacher Curl 100 reps total
Pec Dec 2 x 20
DARKBLOOM
Going to have make some adjustments to my training schedule to accommodate my work schedule.
Thursday:
Front Squat (GS) Marrs Bar Squat (GS) Bag Throws
4 x 1 at 145 + Orange Bands (GS) 3 x 2 at 300 (GS) 4 x 1 Light bag
13" Axle Deadlift (SS) Band Deadlift
3 x 1, x 2 at 365 (SS) 4 x 1 at 255 + Orange Band
Sandbag Carry + Ext + Load
4 x 50 ft + + 2 Ext + 1 Load at 150
Forgot the leg curls
Grenade Handle Deadhang
12 seconds
Saturday:
Leg Curl
3 x 20
Log Push Press
4 x 2 at 147.5
Flat Bench
x 1 at 205
x 3 at 135 + Yellow Bands
x 10 at 95 + Yellow Bands
Straight Arm LAt PD (SS) Chinups
3 x 20 (SS) 3 x 6
Seated Db Press (Slow Tempo)
3 x 10 at 35/hand
BB Curls 3 x 25
Cross Body Hammer Curl 1 x 14, 2 x 20
Jm Press 2 x 10 at 55