Beelze training log

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  1. Quote Originally Posted by Beelzebub
    overthinking the situation
    that's the #1 problem, people need to learn to just dummy up and lift

    and nice workout as usual


  2. very impressive Beelzebub.
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  3. Quote Originally Posted by Beelzebub
    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.
    oh i love rack deads .. i don't actually get to them nearly as often as i'd like using the westside routine i'm currently on .. but once this is over in a few weeks and i'm back on my typical routine i'll be doing rack deads around once every 11 days or so

  4. Gotta love the Rack Deads.

  5. glen, what routine were you doing before? i'm hitting them every 10 days on this program.
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  6. it was a modified DC routine .. similiar to what you're doing but a little different .. i know its posted somewhere here i'll try to find it

  7. gotcha, pretty similar with a few tweaks.

  8. yup ...
    ....
    ....
    ....
    ....mine's better

  9. obviously.

    being you're lifting more weight and all...........

  10. take weight into consideration and lets see who lifts more per square pound

  11. per square pound???

    take into who's got more of a leverage advantage at being 4' tall. a deadlift is what, 6" from the ground?

  12. Now I understand why the 2 of you have so many posts...

  13. LMAO, touche.

  14. Quote Originally Posted by Beelzebub
    per square pound???

    take into who's got more of a leverage advantage at being 4' tall. a deadlift is what, 6" from the ground?

    ... can't argue with that one

  15. 3/2 - quads/hams/forearms/bi's/calves
    hack squats (slightly below parallel)
    rack x 20
    (3) 180 x 6
    360 x 3
    540 x 3
    wraps
    860 x 3 PR
    90 second stretch

    hammer leg curls
    45 x 10
    90 x 6
    145 x 12 PR
    60 second stretch

    dumbbell wrist raises
    (2) 30's x max

    straight bar curl (very strict, no elbow movement)
    bar x 10
    75 x 10
    125 x 8
    75 x 20
    60 second stretch

    leg press calves
    400 x 12
    (2) 600 x 15,14
    60 second stretch

    20 minutes cardio 130 heartrate

    1 max set of crunches with 30lb dumbbell

  16. 3/3 - chest/shoulders/tri's/back
    incline barbell
    bar x 20
    (2) 135 x 10
    (2) 225 x 6
    315 x 3
    365 x 2 PR (first time with this weight, small spot at sticking point on 2)
    70 second stretch with 90's

    military dumbbell
    40's x 10
    60's x 6
    80's x 3
    100's x 1
    135's x 3 (got 6 last time, but i haven't hit em heavy in a couple weeks due to the pec injury)
    60 second stretch

    tate press
    35's x 10
    (2) 45's x 12, 10 PR
    60 second stretch with 45's

    WG chins (pullups)
    BW x 14 PR
    BW + 45lbs x 5 PR (too heavy, try a 25'er next time)
    BW x 9

    CG cable rows
    150 x 10
    240 x 3
    335 x 7 PR
    60 second stretch
    __________________

  17. Quote Originally Posted by Beelzebub
    WG chins (pullups)
    BW x 14 PR
    WTF Marine. Better man up and gimme more than that Devil.

    Pretty good at your weight actually.

    Question about your curls. I did 140 pounds tonight on the ez-curl bar, 13x4x3. These b!tches kill my wrists. Wraps only slighty help. For future reference, do you think straight bar curls would decrease wrist pain?

  18. no, straight bar hurts my wrists even further, hence why i'm not going that heavy and doing them super strict. try doing them a little more strict next time. not sure how you're doing em now, but if your elbows are moving (bringing your shoulders into it), you're most likely using too much weight. JMO

  19. Thought so. Im pretty strict, although my later reps become a little less strict. Guess I could reevaluate my form (i.e. stand against a wall) and really focus on doing them super strict throughout the entire set/s.

  20. well, i resort to beez rule #1:

    1) don't fix what ain't broke.

    if you're getting bigger and stronger with your way, don't change it.

  21. Well with all this talk about increasing the deadlift, I got a question. Anyone ever do full range of motiond deads on a slightly raised platform, say one or two plates thick. For me the hardest part is always just getting it off the floor and I am wondering if these could help that. Only problem is that by the time I would incorporate those, rack deads and deads it seems so spaced out and Im not sure how much of a benift they would be anyways. Anyone ever do em?

  22. Quote Originally Posted by jasonschaffin
    Well with all this talk about increasing the deadlift, I got a question. Anyone ever do full range of motiond deads on a slightly raised platform, say one or two plates thick. For me the hardest part is always just getting it off the floor and I am wondering if these could help that. Only problem is that by the time I would incorporate those, rack deads and deads it seems so spaced out and Im not sure how much of a benift they would be anyways. Anyone ever do em?
    people do them all the time, especially off of 100lb plates, they're nice and thick

  23. Quote Originally Posted by jasonschaffin
    Well with all this talk about increasing the deadlift, I got a question. Anyone ever do full range of motiond deads on a slightly raised platform, say one or two plates thick. For me the hardest part is always just getting it off the floor and I am wondering if these could help that. Only problem is that by the time I would incorporate those, rack deads and deads it seems so spaced out and Im not sure how much of a benift they would be anyways. Anyone ever do em?

    yes, it's called deadlifting from a deficit.

  24. 3/6 - quads/hams/forearms/bi's/calves
    leg press
    rack x 30
    200 x 20
    400 x 10
    600 x 3
    780 x 3
    wraps
    1050 x 18 PR
    90 second stretch

    lying leg curls
    100 x 10
    150 x 3
    235 x 12 PR
    60 second stretch

    behind back barbell forearm curls
    135 x 10
    185 x 3
    225 x 12 PR
    135 x 18

    dumbbell preacher (on straight down side)
    35's x 6
    45's x 3
    70's x 7 PR
    45's x 15
    60 second stretch

    seated calves
    2 sets DC calf-stretch routine 15 reps each
    60 second stretch
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