Beelze training log

[bigpetefox]

Just do a search for PNF stretching (proprioceptive neuromuscular facilitation). It shows more promise.

But it hurts more.

I'm certified in this.. :study:

 

[ivydude]

you do WSB?

Yep. http://anabolicminds.com/forum/exercise-science/38086-westside-training.html

I'm going to start keeping a log soon, in the AX section since I'm testing a product for them. But I will be training westside.

 

[Beelzebub]

awesome. if you have any good articles on it, start a thread on it in the pl'ing section. i'm sure lcsulla will sticky it. we need more training variation here.

 

[ivydude]

awesome. if you have any good articles on it, start a thread on it in the pl'ing section. i'm sure lcsulla will sticky it. we need more training variation here.

Done.
http://anabolicminds.com/forum/powerlifting-strongman/40695-westside-training-articles-database.html#post465601

 

[LCSULLA]

awesome. if you have any good articles on it, start a thread on it in the pl'ing section. i'm sure lcsulla will sticky it. we need more training variation here.

I am startin'!

 

[guyfromkop2]

you still thinking about competing?

 

[max silver]

it's true, i just take cold showers to 'shock' the body into growth. then i tell each bodypart riddles to trick them into more growth. gotta trick your body to grow tell it knock-knock jokes and such.......

:rofl: Ok, that one made me laugh out loud. Finally the secrets for getting big have been revealed to me!

 

[guyfromkop2]

:rofl: Ok, that one made me laugh out loud. Finally the secrets for getting big have been revealed to me!

that ass is absolutely ridiculous in your avatar

 

[Beelzebub]

that ass is absolutely ridiculous in your avatar

why thank you

2/23 - quads/hams/forearms/bi's/calves
leg press
200 x 10
400 x 10
690 x 3
wraps
1050 x 16 PR
90 second stretch

lying leg curls
100 x 10
220 x 18 PR
60 second stretch

behind the back barbell forearm curls
135 x 10
225 x 10 PR
135 x 18

dumbbell preacher (on 90 degree side)
35 x 3
45 x 3
65 x 8 PR
60 second stretch

seated calves
2 sets DC routine
60 second stretch

chest rehab (test)
flat dumbbell
40's x 10
50's x 6
70's x 3
(2) 85's x 2

dips
BW x 10 (easy)

i'm not out of the woods yet but it's getting better real fast. gonna try an actual chest workout tomorrow.

 

[guyfromkop2]

why thank you

2/23 - quads/hams/forearms/bi's/calves
leg press
200 x 10
400 x 10
690 x 3
wraps
1050 x 16 PR
90 second stretch

damn nice job there, only seen a couple guys leg press over a thousand for that many reps.

and you ever try glut ham raises?

 

[Beelzebub]

glute ham raises??? wtf is that?

 

[guyfromkop2]

glute ham raises??? wtf is that?

ghrs, you're kidding me right?

 

[Beelzebub]

nope. never heard of em. my 3 ham movements are SLDL, lying leg curls, and seated hammer leg curls. glutes get worked on every pressing movement, hacks, parallel squats, and leg press. on hacks and leg press, my feet are placed on the tip top portion of the platform to place more emphasis on glutes/hammies.

 

[guyfromkop2]

wow, they are probably the best glute and ham excersize out there. they are a staple in any plers training, plus they're fun.

here's a link to 3 variaties, the first is the hardest. if they dont like the link to another site on here just delete it off after you get the link.

http://www.teamsniffy.com/videos/videos/ghr variations.wmv

 

[guyfromkop2]

oh and the traditional ghr is the middle one, but you stop when your body is parallel to the floor, and the bar behind the back is optional.

 

[Beelzebub]

i don't believe our gym has that little doo-hickey. our old gym did though.

 

[Beelzebub]

thanks for the vid though. at least i know what that thing is for next time i see it, lol.

 

[guyfromkop2]

thanks for the vid though. at least i know what that thing is for next time i see it, lol.

haha yea no problem, and that's none other than exmgq filming that, and the guy in the red shirt is going to the wpo finals at the arnold for the 220's, supposively him and travis mash are neck and neck on their lifts and good friends to boot.

 

[Beelzebub]

lol, ol' ex, eh? a friend and i are supposed to drive down to NC in april to watch him compete.

 

[guyfromkop2]

you should, he trains me and is one of the nicest guys i know, i'll be hanging out with him at the arnold in the wpo warmup section, i'm going to see all the wpo monsters in full force. i cant wait

 

[ivydude]

i don't believe our gym has that little doo-hickey. our old gym did though.

Glen and I do GHRs on a seated calve machine with a bunch of plates loaded on so we don't break our faces going forward. The seated calve machine needs to have a wider base to get your knees on it-which not all do.

Although it's not as difficult as using the realGHR machine (I'd say about 75-80% as tough), most people who have been training for some time will still have difficulty doing one rep with the full range of motion the first time on even the seated calve machine.

I'm not kidding though when I say no single exercise has helped my deadlift or squat more. It makes SL deads seem like a walk in the park. Once I get the money and the space I'm purchasing a GHR for my home/apt.

 

[glenihan]

yeah what ivydude said .. give them a whirl if you can beelze they rock .. and by rock i mean they are painful as ****

btw i don't know how i didn't notice this thread earlier ...

 

[Beelzebub]

yeah what ivydude said .. give them a whirl if you can beelze they rock .. and by rock i mean they are painful as ****

btw i don't know how i didn't notice this thread earlier ...

that's easy, you were too short to see over the anabolics subforum. now, that bobo has moved it to the bottom, you can see this one now. make sense?

shortie

*clicks his heels*
i am witty
oh, so witty

 

[Beelzebub]

2/24 - chest/shoulders/tri's/back
flat dumbbell (rehab still)
30's x 10
45's x 10
60's x 10
85's x 6
(2) 100's x 10 (easy, but didn't want to push it)
60 second stretch with 80's

military hammer
90 x 10
180 x 6
270 x 3
380 x 3 PR
60 second stretch

straight bar pressdowns
100 x 20
120 x 15
150 x 12
180 x 6
(2) 220 x 19 PR (14 on second set)
60 second stretch with 45's

rack chins
BW x 10
BW + 90lbs x 15 PR

deads (no belt/no straps)
135 x 3
225 x 3
315 x 3
405 x 1
(2) 455 x 8 PR
60 second stretch

got to talk to a PL'er today, gonna help me figure the bench shirts and such. good stuff.

 

[guyfromkop2]

i like that no straps

 

[Beelzebub]

yeah, i've gotten rid of the bastards. only use em on over/over rack deads now.

 

[guyfromkop2]

yeah, i've gotten rid of the bastards. only use em on over/over rack deads now.

good and that's the only thing i use them for, well pull down abs too

 

[glenihan]

straps are a bodybuilders best friend

 

[Mulletsoldier]

2/24 - chest/shoulders/tri's/back
(2) 100's x 10 (easy, but didn't want to push it)

(2) 455 x 8 PR

Yeah, I use straps too but I am definitely no PL'er..And Beezlebub, I hate you for those two quotes..Rehab?If this is what you do for rehab, I seriously need to reinjure myself..:blink:

 

[Beelzebub]

i'd like to use straps but i'm hearing from all the big boys that they end up being a hindrance, so **** em. so far, it's going well. lol, the rehab is coming along nicely. once you see a little smiley beside the chest #'s, you'll know things are back to normal ETA: 2 weeks or less.

 

[Ubiquitous]

pfffft!
Chest, Shoulders, Bis, Back?

what is this sugarpoopie, some type of DC training? pissshaawww

I still need to fully read and digest the info you sent me Beelze. I'm still doing my 5 day split.

I really need to get back to my stretching too god damn it.

Nice PR on the deads bro.

 

[Mulletsoldier]

Yeah, I could definitely see straps being an obstacle for a PL'er down the road once you start increasing and increasing your deads..I do them 100% for myofibrillar h-trophy, so I need the straps to keep my form and put some slabs of meat on my skinny ass back..Keep up the good work Beezlebub

 

[guyfromkop2]

I do them 100% for myofibrillar h-trophy

why not just do them to get bigger and stronger?

 

[motiv8erJR]

Hey Beelzebub, I am motiv8er's little brother. I was looking at your DLing numbers. I was wondering. At 19, and 245 lbs, if I deadlift 360 lbs for three reps, what do normal kids my age lift? and does it help that I am 6'6"?

EDIT: I meant at like PL'ers meets and what not

 

[Mulletsoldier]

why not just do them to get bigger and stronger?

Haha..One look at my avatar and you can see why..:blink:

 

[Beelzebub]

Hey Beelzebub, I am motiv8er's little brother. I was looking at your DLing numbers. I was wondering. At 19, and 245 lbs, if I deadlift 360 lbs for three reps, what do normal kids my age lift? and does it help that I am 6'6"?

EDIT: I meant at like PL'ers meets and what not

6'6" would be more of a hindrance than a help IMO. either way, at 19 y/o, 360 x 3 ain't nuttin to be ashamed of. i'd put you maxing around 405 or so. my training partner just turned 21 and after 2 months of deadlifting my way, he's getting 2 sets of 405 x 8.

 

[Beelzebub]

2/27 - quads/hams/forearms/bi's/calves
squats
bar x 20
(2) 135 x 6
225 x 3
(2) 315 x 3
belt
405 x 1
belt/wraps
505 x 4 PR (took too long lining up the footing, wasted too much energy, felt like i had already done 3 by time i started)
90 second stretch

SLDL
135 x 10
225 x 3
315 x 3
435 x 9 PR
60 second stretch

one handed dumbbell wrist curls
(2) 45's x 22,16

standing alt. dumbbell curl
35's x 10
45's x 3
60's x 3
80's x 4 PR
1 minute rest
50's x 20 PR
60 second stretch

standing calves
1 set DC routine 15 reps
1 max set of same weight
60 second stretch

20 minutes cardio 130-140 heartrate

 

[Beelzebub]

pfffft!
Chest, Shoulders, Bis, Back?

what is this sugarpoopie, some type of DC training? pissshaawww

I still need to fully read and digest the info you sent me Beelze. I'm still doing my 5 day split.

I really need to get back to my stretching too god damn it.

Nice PR on the deads bro.

chest,shoulders,TRI'S, and back actually

and yes, it's DC with a few modifications.

 

[guyfromkop2]

Haha..One look at my avatar and you can see why..:blink:

just because you're small now doesnt mean you cant get bigger, just eat more and train smart. anyone can grow, just have to do it right.

 

[guyfromkop2]

nice workout as usual beelze, i'll be doing sldls soon, just ordered myself a jump stretch platform

 

[Ubiquitous]

chest,shoulders,TRI'S, and back actually

and yes, it's DC with a few modifications.

I'm sorry bro.. I think of you and the word "BI" always conjures up.

 

[Beelzebub]

touche

 

[natedogg]

I'm sorry bro.. I think of you and the word "BI" always conjures up.

Don't let the big softy fool you. He's a "meat" eater through and through. There isn't a "straight" bone in his body.

 

[Beelzebub]

2/28 - chest/shoulders/tri's/back
2 weeks after the pec pull...........

incline dumbbell (45 degree)
(2) 40's x 10
60's x 10
80's x 6
100's x 3
125's x 3
145's x 8 PR (easy, never even attempted 145's on incline before and didn't want to risk past 8. no tweaks at any point, i'm cured)
70 second stretch with 85's

military barbell (seated)
bar x 10
135 x 10
185 x 3
225 x 3
275 x 4 PR (spot on 4)
60 second stretch

smith CGBP
135 x 10
225 x 10
315 x 7 (felt too heavy, like i was just trying to move weight vs. working tri's)
225 x 16 (much mo' betta)
10 second rest
135 x 12
70 second stretch with 45's

wide grip pulldowns
160 x 10
220 x 6
300 x 10 PR

rack deads (top of knee)
225 x 3
405 x 3
straps
675 x 5 PR
60 second stretch

 

[BigCasino]

my training partner just turned 21 and after 2 months of deadlifting my way, he's getting 2 sets of 405 x 8.

Beelz where do I sign up ?


Hey just curious what was he deadlifting before?

 

[Beelzebub]

315 x 2.

 

[BigCasino]

I believe it!

I will tell you this bro, after reading that thread on Deadlifting in which you and a few others were advocating letting the reps fall where they may vs. following a strict deadlift repscheme my max has gone up almost 80lbs in ~ 3 weeks. I like that all of these training logs have been popping up lately, good to see such an emphasis on training / progression. Keep up the good work!

 

[glenihan]

675 x 5 on rack deads? **** man that's nuts! well done buddy very well done indeed .. i've got a tad bit of catching up to do

 

[Beelzebub]

bigcasino, thanks brutha. glad you took some advice from that thread. it's a lot of simple **** that guys just don't think of. overthinking the situation, lol. imagine that, powerlifters.......overthinking.

 

[Beelzebub]

675 x 5 on rack deads? **** man that's nuts! well done buddy very well done indeed .. i've got a tad bit of catching up to do

bro, i have never seen such an improvement in overall back development since i added rack deads to the routine. it's helping my lockout bigtime on full range deads as well.