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

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    shoulder is a little tweaked, didn't feel 100 on the shoulder presses


    Press


    155 x 5, 150 x 5, 155 x 4


    Arnold Press


    35 lbs x 15, 35 x 8


    Lateral Raises


    40 x 12, 45 x 8, 25 x fail


    HS Lat Pulldowns


    200 x 12, 230 x 12, 10


    Yates Rows


    135 x 12, 185 x 8, 205 x 8


    Seated Cable Rows with a Rope attachment


    90, 90


    Seated Cable Rows with str8 bar


    100


    DB Shrugs


    130 x 15, 15

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    Nice sessions man, I bet you could do much more weight on your yates rows if you try.
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    Quote Originally Posted by SweetLou321 View Post
    Nice sessions man, I bet you could do much more weight on your yates rows if you try.
    yeah probably, had to take it a little easy my back felt terrible....could be from the volume of these workouts or i just didn't stretch it out enough



    Upper Body Power

    Flat Bench

    225 x 5, 225 x 5, 225 x 4 wooo-hoo lol....almost got the last rep but my wife had to help me out

    Weighted Dips

    70 x 9, 6

    DB Shoulder Press on a flat bench with no back support

    60 x 7

    Hammer Strength Shoulder Press

    140 x 10, 180 x 5

    Pendlay Rows

    135 x 5, 185 x 5, 225 x 5, 225 x 5

    Hammer Curls w/DB

    55 x 10, 10

    Ez-bar Curls

    90 x 10

    Skullcrusher

    90 x 3 (lulz)
    standing overhead extensions 90 x 10, 10
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    Late but following now! Get it done!
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    Also meant to ask, do you mind posting your current supps list?
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    Quote Originally Posted by FL3X MAGNUM View Post
    Late but following now! Get it done!
    Welcome!
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    Just decided that I will be using PHAT for my next training phase. Coming off 5x5.

    I'll be back here for some more of your posts on workouts
    RecoverBro ELITE
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    Quote Originally Posted by mattrag View Post
    Just decided that I will be using PHAT for my next training phase. Coming off 5x5.

    I'll be back here for some more of your posts on workouts
    Nice, link me to a log if you do one for it.

    I'm loving the split right now. Had an awesome chest hypertrophy workout yesterday. I'll post up some updates tomorrow morning, gotta get to bed early so I can get in my back/shoulder workout in the am before work
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    Real nice dips on that last workout you posted, man.
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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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