5/3/1, Half Marathons, PHAT, etc etc. - Beast Mode

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    Decent leg day yesterday (not worthy of posting tho :/), still not back on track with legs. I was doing squats last week with 335 (a PR for me) for reps and tweaked my shoulder/elbow, feels like tendonitis but I'm not positive what it is. Leg day was a bit of a struggle without being able to do any squats, I'll have to change things up a bit until I feel 100% again. Everything else is going great though, weight is up and strength is up. Successful bulk so far

    Quote Originally Posted by Torobestia View Post
    Real nice dips on that last workout you posted, man.
    Thanks, I love dips but they're killing my joints so I might have to take a couple weeks off. Even doing bodyweight dips hurt

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    Try letting the weight sit in your lats when you dip and use your back, this should help the shoulder issues.
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    Quote Originally Posted by SweetLou321 View Post
    Try letting the weight sit in your lats when you dip and use your back, this should help the shoulder issues.
    I'll try this and see what happens, I've never seen this tip before. This is for parallel grip dips right???

    I think its just because of my joints.




    I apologize for the lack of updates.


    workouts have been going pretty good, body is feeling great one day and achy the next. Tonight was one of those workouts where I just zoned out and wanted to keep going and going, only left because it was closing time and the mofos kicked me out lol.




    going to post up all my recent workouts


    11/13- Sunday (Chest and arms hyper)


    Incline DB Press


    85 x 11, 7
    80 x 9
    Barbell: 135 x 8


    Hammer Strength Flat Press


    140 x 5, 11, 7


    Dips


    BW x 12


    Machine Flye


    100 x 15, 110 x 12


    Low cable flye


    20 x 15, 30 x 12


    Skullcrushers (lying)


    60 x 16, 80 x 11


    Ez-bar Pressdowns


    120 x 7, 100 x 11


    One arm Pushdowns


    50 x 9, 40 x fail


    DB Curls


    35 x 10, 45 x 7, 35 x 9


    DB Concentration curls


    25 x 12, 12


    Hi Cable Curls


    20 x 15, 20 x 15






    11/14- Legs (hyper)


    not worth posting. did some hack squats and 2 sets of leg presses then left :/




    11/15- Shoulder and Back (hyper)


    BB Shoulder Press (standing)


    160 x 5, 160 x 4, 165 x 2


    DB Shoulder Press


    neutral grip: 50 x 12
    standing one arm: 60 x 8
    seated normal grip: 50 x 12


    Pull ups


    BW x 8, 8, 6


    Hammer Strength Low Row


    135 x 8, 12, 12


    Seated Cable Row (underhand grip with an ez-bar)


    110 x 15, 150 x 8


    Kneeling Cable Rows with Rope


    120 x 12, 120 x 12


    did a couple more sets for shoulders and some core/ab work (ab wheel, cable crunches)
    •   
       

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    Its similar to when you bench, you let the weight sit in your lats as the bar comes down, this helps you get tight and stable, then you press and the lats flare some. This is why a big bb row can help someones bench press. Just do the same thing when doing dips, I have a raised AC joint in my left shoulder and never notice it bc of the back work I do (which stablizes the joint) and I do all my pressing this way. Also if its elbow pain make sure to warm up with curls. Also I saw you injured your shoulders doing squats? Imma recommend you look up joe defrancos simple six for your shoulders and his agile 8 for your hip/back. Take care man.
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    DB incline press with 85's not bad at all!
    How do you like the cable flyes? They feel so good.
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    Quote Originally Posted by SweetLou321 View Post
    Its similar to when you bench, you let the weight sit in your lats as the bar comes down, this helps you get tight and stable, then you press and the lats flare some. This is why a big bb row can help someones bench press. Just do the same thing when doing dips, I have a raised AC joint in my left shoulder and never notice it bc of the back work I do (which stablizes the joint) and I do all my pressing this way. Also if its elbow pain make sure to warm up with curls. Also I saw you injured your shoulders doing squats? Imma recommend you look up joe defrancos simple six for your shoulders and his agile 8 for your hip/back. Take care man.
    Thanks for the info! I'll look these up this weekend. I think my back is just worn out, probably from the volume of these workouts. I've been doing low volume for a really long time. That with heavier pendlay's I think is what's causing the back pain. Shoulder just feels fine doing any other lifts, except for on squats. Shoulder presses its okay, bench its fine, but squats it hurts like shyt. Can't tell if its my rotator, tendonitis in my forearm and the pain is moving up to my shoulder, idk

    Quote Originally Posted by FL3X MAGNUM View Post
    DB incline press with 85's not bad at all!
    How do you like the cable flyes? They feel so good.
    Thanks man, chest is my weak link for sure. Hoping to get these numbers up

    The flyes feel amazing. I saw a video the other day that helped a lot with em, the MMC is insane.

    link: http://www.simplyshredded.com/wbff-p...p-workout.html

    definitely worth watching....the flyes are done without any attachments and then you can go further with the ROM







    Weight is up to around 218-219, putting on a little fat but a lot of quality size too. Almost 9 weeks into this bulk. Hoping to hold out until the end of January and then start to recomp/cut back down (slowly)




    BB Flat Bench


    230 x 5, 5
    235 x 3


    Incline BB


    185 x 6, 185 x 4


    Hammer Strength Shoulder Press


    180 x 10, 6


    Pendlay Rows


    225 x 5, 5
    230 x 5


    Neutral Grip Pull ups


    BW 10, 8, 8


    Rack Chins


    25 lbs x 8
    BW x 8


    Close Grip Bench


    135 x 12
    185 x 7, 7, 4
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    Are you using anything for your preworkouts?
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    Holy cats bro!

    Mean on them Pendalay rows! I max out at 205 X 2 or so, Never tried doing more than triples past 185... REPS
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    Quote Originally Posted by FL3X MAGNUM View Post
    Are you using anything for your preworkouts?
    Beast Mode/Creature or the AX non-stim I got the other day. There's a new pre I want to try but its hard to stray from Beast Mode. I also use Predator too. Our pre's stack up to any of the competition. The energy is exactly what I need and the pumps aren't too much that they hold you back. Just the right amount

    Quote Originally Posted by mattrag View Post
    Holy cats bro!

    Mean on them Pendalay rows! I max out at 205 X 2 or so, Never tried doing more than triples past 185... REPS
    Preciate it man! My back is growing like a freaking weed, I'll post some pics l8r
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    In for questionable half nudez
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    Quote Originally Posted by longhornsp View Post
    Beast Mode/Creature or the AX non-stim I got the other day. There's a new pre I want to try but its hard to stray from Beast Mode. I also use Predator too. Our pre's stack up to any of the competition. The energy is exactly what I need and the pumps aren't too much that they hold you back. Just the right amount



    Preciate it man! My back is growing like a freaking weed, I'll post some pics l8r
    Sounds good! Man... bulking I take it? nice
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    Also I see your do a lot of back work but not upper back/trap work. Ill suggest you add some pull-aparts, face pulls, scarcrows, db cleans to your workouts and see how your squat/presses feel.
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    still alive

    been training hard as h3ll but busy with school and work, finals are done this week so I'll be back to posting a lot more soon

    Switched back to 5/3/1 and doing a bodybuilding template from Jim Wendler's blog site. Also adding in my own stuff to up the volume. Recent notable lifts have been bench 210 x 10, squat 285 x 10, dead 345 x 6 (grip is the weak point here, lack of chalk), and today's military press 140 x 11

    today's workout was sick



    The pump.......oh the freaking pump. It was painful. Absolutely destroyed my max set, felt incredible


    Current weight: 213 (I'll be tracking this every couple of days)




    Military Press


    105 x 5
    125 x 5
    140 x 11


    Seated DB Shoulder


    65 x 12
    55 x 12, 12, 8


    Side Laterals


    30 x 12, 9, 8
    25 x 9


    Behind the Neck Smith


    not much weight, slow and controlled...I'm experimenting with this one since its a movement that puts the shoulder in a compromising position but it feels great. Any thoughts on this lift????


    115 x 10, 10, 8
    95 x fail (super slow reps)


    3 sets of cable upright rows (130 x 12) supersetted with tricep cable pressdowns (130 x 15)
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    He lives!!!! Good detailed update man.
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    Good stuff, 140x11

    Keep going man!
    Put that shaker bottle to the test! lol
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    Quote Originally Posted by FL3X MAGNUM View Post
    He lives!!!! Good detailed update man.
    quick post was quick

    Quote Originally Posted by mattrag View Post
    Good stuff, 140x11

    Keep going man!
    Put that shaker bottle to the test! lol
    use it daily along with 2 scoops of Beast whey

    lifts felt awesome....can't wait for squats and bench later this week
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    Back to 5/3/1 one i see. Nice.
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    Welcome back, lol.

    So is the last workout you posted according to the 5/3/1 BB template you're talking about or is that from a previous template? And as matt said, that was a nice military press set.

    Btw, I remember you saying to link you to our logs if we had one. Here's mine if you're interested: Toro's quest for Strength and Shred It's a little bland but pretty detailed descriptions of my workouts. Some day I hope to include videos every now and then, but until then ... lol
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    Quote Originally Posted by SweetLou321 View Post
    Back to 5/3/1 one i see. Nice.
    Haha yeah, I never can stay away long.

    Quote Originally Posted by Torobestia View Post
    Welcome back, lol.

    So is the last workout you posted according to the 5/3/1 BB template you're talking about or is that from a previous template? And as matt said, that was a nice military press set.

    Btw, I remember you saying to link you to our logs if we had one. Here's mine if you're interested: Toro's quest for Strength and Shred It's a little bland but pretty detailed descriptions of my workouts. Some day I hope to include videos every now and then, but until then ... lol
    Gonna check it out now. I'm doing 5/3/1 with a bodybuilding template like this http://www.jimwendler.com/2011/09/531-and-bodybuilding/








    liiiiiiiiiiiiiiiiiightweight baby


    this is yesterday's workout, hit the gym late last night after getting back in town. hardly ate anything last night before the workout and felt dehydrated towards the end of the workout but the deads felt siiiiiick


    Deadlifts


    285 x 3
    325 x 3
    365 x 6


    the rock chalk has helped a ton....could have repped out a couple more probably but I didn't want to push it to failure.


    Kroc Rows


    130 x 10
    120 x 8, 10




    8 BW pull ups


    Standing T-bar rows, wide grip


    90 x 10, 115 x 10, 140 x 10, 90 x 12


    Lat Pulldowns (underhand grip) FST-7 style with 30-45 sec rest


    110 x 10, 9
    100 x 8, 10, 8, 8, 8


    couple sets of bi's and back to burn it out but I was dead, had to cut it short
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    Military Press


    115 x 3
    130 x 3
    150 x 8


    DB Seated Press


    65 x 12, 8
    60 x 8, 7 (Dropset: 35 x fail, 25 x fail)


    Hammer Strength Shoulder Press


    90 x 12, 110 x 10, 10, 10


    I do these facing the seat, saw it in a Jay Cutler vid. It must work if he does it. ::trollface::


    Standing Cable Laterals (leaning)


    30 x 10, 40 x 8, 30 x 10


    Free Motion Standing Cable Shoulder Press


    25 x 10
    50 x 10, 10, 12


    about 6 sets of triceps
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    Kroc rows are a heavy weight like your have but the rep range is usually 20-30 reps.
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    I love your training style lol.

    Similar to what I do. 5x5 and everything else!
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    Quote Originally Posted by SweetLou321 View Post
    Kroc rows are a heavy weight like your have but the rep range is usually 20-30 reps.
    sh!t, I ain't doing kroc rows anytime soon then.....i thought it was just the form that he used that made it a "kroc rows"

    Quote Originally Posted by mattrag View Post
    I love your training style lol.

    Similar to what I do. 5x5 and everything else!
    Thanks....I think its paying off nicely, I've put on some good muscle and strength in the last couple of months
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    Strength was down a little but I focused on making sure every rep was below parallel, which slowed down the reps a little and made it more difficult. Overall pleased with the lifts though. Especially the leg press, these are up a couple of reps each set from last week.




    Squats


    225 x 3
    255 x 3
    290 x 7


    Leg Press


    5 PPS x 15, 15, 12, 12, 12


    Lying Hamstring Curls


    110 x 12, 12, 12, 12


    Leg Extensions


    115 x 12, 12, 12
    ascending set (no rest) 70 x 7, 85 x 7, 100 x 5


    15 minutes of cardio


    First time doing cardio in 3-4 months
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    Quote Originally Posted by longhornsp View Post

    ROFL

    This asian could be a guy at my gym. I see retards like this all the time, although this particular case is made funnier by how the bar isn't even centered AND he's slightly rotated clockwise at the top. Oh man...

    First time doing cardio in 3-4 months
    I hear you on this. It's a tough thing, but it pays off!
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    Erase, no need cardio, you got leaner haha
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    You need more hamstring/post chain work for that squat big man.
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    Quote Originally Posted by Torobestia View Post
    ROFL
    I hear you on this. It's a tough thing, but it pays off!
    I was hungry as h3ll yesterday, must have been the combination of a great lifting session and that 15 minutes of cardio (lol). This year's cut is going to be cake. 2-3 days of cardio to start off and I'll be dropping weight quick probably

    Quote Originally Posted by nergy View Post
    Erase, no need cardio, you got leaner haha
    wish it was that easy

    Quote Originally Posted by SweetLou321 View Post
    You need more hamstring/post chain work for that squat big man.
    Really? I stole that template from Wendler's blog. The leg press is pretty neutral and then 4 sets each of quads and hams.

    What would you have done differently, compared with what I got there?







    chest dayyyyyyyyyyyyy




    Flat Bench


    165 x 3
    190 x 3
    210 x 6


    250 x 1


    Floor Press


    225 x 3, 3, 3


    did these in the power rack laying down on the ground, the supports stopped the bar about 2-3 inches short of my chest


    Dips


    45 x 10, 6, 8
    35 x 6 (drop-set BW x 5)


    Flat DB Flyes


    35 x 12, 10, 8


    Decline Bench


    135 x 10, 7, 6


    Close grip floor press


    135 x 10, 155 x 2 (lol wut), 135 x 5


    JM Press


    35 x 10 (super-set with bench dips: 35 lbs x 18)


    One Arm Overhead Extensions


    25 x 10, 8


    One Arm (across the body) pull downs


    20 x 10, 30 x 12


    Rope overhead extensions


    80 x 12






    did a lot of random stuff towards the end of the workout, I'll have to pick one of these moves next week and stick to it....all of felt good though and got a huge pump in my chest/tri's
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    I think you should leave your decline bench, it won't get you stronger, just my opinion.
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    Quote Originally Posted by nergy View Post
    I think you should leave your decline bench, it won't get you stronger, just my opinion.
    that one is just for hypertrophy.....main goal is size, strength is secondary for me (close second tho)

    but i know what you're saying. this is the first time i've done decline in at least 4-6 months probably
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    You have no reverse hypers, goodmornings, rdls, hypers, or GHRs. I would do Squat, goodmorning, leg press, ab work, and if you dont do leg work on deadlift day id do. Squat, goodmorning, leg press, leg curls/GHRs, abs workout.
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    Have you heard about the "boring but big" 3 months challenge by Jim Wendler ?
    I'll begin it in 1.5 when my cycle will be over. Running it with erase pro, and then anabeta + triazole.
  

  
 

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