B3ast Workout Log

B3ast said:
Yes! Triceps need to be worked hard and be bigger than your biceps (since after all they take up 2/3 of your arm). I make sure i work mine often. Skull crusher and pushdowns! Very informative, thank you man ;) What you think of the split template above for my routine?
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Yes sir, you got it.

As far as your split:
Current workout template:
Monday sounds good, everybody loves chest monday. You don't NEED tris every chest day though.
Tuesday, legs can be good to work after chest, I like the stretch it gives you on chest. Personally I do back after chest.
Wednesday sounds good, an off day is always nice. I usually work my abs or HIIT or whatever in in addition to my workouts. I don't do much cardio as far as on the machines. I will run when it's nice out. If you want to check out steady state cardio, it could be something to look into once your body mass gets up there.
Thursday sounds good, but again you dont need to always work that accessory muscle. Hell you may want to finish it off and kill it one day, maybe you want to go antagonistic and work your opposites. It all boils down to what you see and feel. I find an antagonistic approach with a setup like yours allows you to have one day where you focus on the bi or tris instead of making them secondary to a main group.
Friday - I never train shoulders soley. I used to have small shoulders, now they are plenty big. I will rarely throw them in with the appropriate day.
Weekends off are nice, but if you feel good, don't confine your body to a weekly schedule.



Personally, I do a flowing cycle, not restricted by days. It allows freedom and adaptability, but still some structure. I do Chest, Back, Leg, Optional Rest, Repeat. Sometimes I add in arms, or cardio, or whatever I see I need at that time. I by no means have the typical or by the books approach, but I don't like to settle into routine too much.

Overall, especially given your experience, I would say your split looks good. You can mess around with increasing your frequency of training on some of the major parts, as with your given workouts your essentially hitting chest, back, and legs once a week, well really everything once a week. I find 3-4 days is usually a good full recovery period for me, but it may be 7 days for you. The best advice I can give you, is don't be afraid to change what you are doing if you think it will help. Learning your body and how you respond to all the different factors of this game is what separates the good from the great.
 
I think i could hit chest 2x a week. The soley delts day, is something Airborne recommended, when he gets in here he can reply to the details of your critque ;)
 
B3ast said:
I think i could hit chest 2x a week. The soley delts day, is something Airborne recommended, when he gets in here he can reply to the details of your critque ;)
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Not a bad idea. Mixing some stuff in like Trap bar deads or something on leg day might be nice too.

I didn't say anything was wrong with the shoulders, but personally I don't do them because they hurt from overtraining. I do isolation and strengthening for rotator cuff and the delts to keep them healthy and functional, but as far as a solo shoulder day I just can't do it. It's more of a personal issue for me, so I can't really offer any advice. Airborne is a good dude so I am sure he knows whats up, and if you can handle it I don't see anything wrong with it. Shoulders are important.
 
CountryLiftin said:
Not a bad idea. Mixing some stuff in like Trap bar deads or something on leg day might be nice too.

I didn't say anything was wrong with the shoulders, but personally I don't do them because they hurt from overtraining. I do isolation and strengthening for rotator cuff and the delts to keep them healthy and functional, but as far as a solo shoulder day I just can't do it. It's more of a personal issue for me, so I can't really offer any advice. Airborne is a good dude so I am sure he knows whats up, and if you can handle it I don't see anything wrong with it. Shoulders are important.
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Yes, :) I will have to sub to your log!
 
Today-Back and Biceps
Deads: 8/5/5/3/3/1/1/1
Max these so we know where your at, next week we will focus on stability and the pull. You should only go heavy on deads twice a month at most!!! It takes 2-3 weeks to fully rec from.

Goodmornings: 5/5/3

Cable straight bar rows: 8/8/8

Bent over Db rows: 8/6

Db alternate Bicep curls (heavy): 8/6/6/3
If you have to put a little swing to it... Will shock for growth.

Preacher bb curls: 8/8/6

Db alternate hammer curls: 10/8/6/fail
 
Hella winning^^^
On the singles focus on the fundamental.

Bar to shin
Feet should be in natural jump position
Grip around shoulder width
Squat down
Look UP
Chest should be out
Lean back
Big air in, pull while dragging up your shins
Lockout
 
Airborne42 said:
Hella winning^^^
On the singles focus on the fundamental.

Bar to shin
Feet should be in natural jump position
Grip around shoulder width
Squat down
Look UP
Chest should be out
Lean back
Big air in, pull while dragging up your shins
Lockout
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Anything i can put AGAINST my shins so they do not get scratched up?
 
You just get nice long bruises up your shins, at least I do. Battle scars.
 
Depending on your leverages, you may not need the bar against your shins for conventional deads. Sumo, on the other hand, needs to have the bar on the shin.
 
In for this! There's some good stuff going on around here!

I gotta get back into deads again... I just haven't figured out a spot to put them in my current routine - unless I add a day, I'd be adding them to squat day or bench day & neither sounds like a good option....
 
I just wear sweat pants on deads day. It keeps the skin from tearing but the bruises still come.
 
****ty lift but i did it after all the sets + first time in 3 months. 315x1:

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can some one embed that? Those are the numbers for it. Thanks

I went 8/5/5/3/3/1/1/1 with the weight like this 135/225/225/275/295/305/315/fail at 325
 
B3ast said:
****ty lift but i did it after all the sets + first time in 3 months. 315x1:

NYTYG3bwhUk&feature

can some one embed that? Those are the numbers for it. Thanks

I went 8/5/5/3/3/1/1/1 with the weight like this 135/225/225/275/295/305/315/fail at 325
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Too many sets getting up to 325. Take out the 305 and 315 sets.

Bring in your stance and grip on your setup. After your initial pull, don't throw your head up to the ceiling. Keep your neck neutral, if not slightly looking down.
 
Rodja said:
Too many sets getting up to 325. Take out the 305 and 315 sets.

Bring in your stance and grip on your setup. After your initial pull, don't throw your head up to the ceiling. Keep your neck neutral, if not slightly looking down.
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Airborne made the routine, it is a workout. Also, thanks for form tip! Btw, AB it takes 2-3 weeks to recover from deadlifts?
 
B3ast said:
Airborne made the routine, it is a workout. Also, thanks for form tip! Btw, AB it takes 2-3 weeks to recover from deadlifts?
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From a max effort, yes. Reps change the equation a bit, but it takes even longer when you hit true failure.
 
There's calculations to find your 1RM through reps but it's an estimate. You shouldn't worry about what your 1RM is yet either bud. You also don't want to go to failure on deadlifts very often at all.
 
B3ast said:
So if i do a max effort at the end, i should go rest 2-3 weeks?
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No, you sub in another similar lift instead during the gap. Training specifically for strength is extremely complex and you're not doing the main lifts all that frequently. Instead, you do lifts that help to strengthen weaknesses in the big lifts. You also don't have days that you dedicate to a specific muscle; you instead train a movement and then perform assistance lifts to strengthen that movement.

Here's my PL log:
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Rodja said:
No, you sub in another similar lift instead during the gap. Training specifically for strength is extremely complex and you're not doing the main lifts all that frequently. Instead, you do lifts that help to strengthen weaknesses in the big lifts. You also don't have days that you dedicate to a specific muscle; you instead train a movement and then perform assistance lifts to strengthen that movement.
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Gotcha, AB is making my routines, so he will know what to do
 
Rodja is actually more educated on anyone that I know when it comes to this. Like I was sayin tho... You only do heavy deads 2 times AT MOST a month... Next time do rack or deficit pulls, stiff legs... Etc. Deads are the most taxing exercise
 
Just wondering what you guys qualify as "heavy" deads/anything. Specifically 1RM or anything below X # of reps ?

Anyways, rodja hit pretty good on your form. The neck thing needs to go, otherwise not too bad. I know how you feel, the form will come in time though. I pulled over 500 at the age of 16. If you follow good advice and work hard, and get the form down, you'll be able to use what you have much more effectively, and your max will increase. Focus on your training, diet, sleep, form, rest, and body, and the weight, the PRs, the size, and everything else will follow. You have to attack the weakest, most basic parts of this game and bring them to excellence before you can move on. You have some very, very knowledgeable guys in here, so consider yourself lucky. I am more of a motivation kind of guy than Mr. technicality; I like to read more than teach I guess.

Keep working hard, it's obvious you have the drive and you are willing to learn, just keep listening and working. We can all learn something everyday, if we let ourselves.
 
I personally think that "heavy" is relative to the person by experience, genetics, training style, whatever else you can think of.

I will say it seems to be pretty common in my reading(and fits in with where I personally am at) that once you hit 405 it gets much harder to add weight for most people.

Sent from my iPhone using Am.com
 
rob112 said:
I personally think that "heavy" is relative to the person by experience, genetics, training style, whatever else you can think of.

I will say it seems to be pretty common in my reading(and fits in with where I personally am at) that once you hit 405 it gets much harder to add weight for most people.

Sent from my iPhone using Am.com
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I was asking based on their suggestion to not deadlift for 2-3 weeks after a "heavy" lift. If I am interpreting what they said right. I regularly lift "heavy" for some people on nearly everything.
 
CountryLiftin said:
I was asking based on their suggestion to not deadlift for 2-3 weeks after a "heavy" lift. If I am interpreting what they said right. I regularly lift "heavy" for some people on nearly everything.
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They are referring to how taxing the DLs are on the CNS when done to failure.
 
jimbuick said:
They are referring to how taxing the DLs are on the CNS when done to failure.
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I ****ing understand what they are referring to buddy, I've been around a little while. I asked for two specific individuals to clarify their statement.

I deadlift between 300-400 nearly weekly. In the past I would deadlift up to 500 every week or two. I never had any issues. I was going to ask if they are speaking specifically about failures, max efforts, heavy sets, or what. Rodja and AB seem to have slightly differing views from the way I have interpreted their posts. Rodja stated that a true failure would require 2-3 weeks of rest, while AB stated that a heavy lift, not necessarily to failure, may require that long. He also stated no more than 2 heavy DL per month. I find the discussion interesting and want to hear both of their views, and reasonings.

Thanks for your explanation however.
 
CountryLiftin said:
I was asking based on their suggestion to not deadlift for 2-3 weeks after a "heavy" lift. If I am interpreting what they said right. I regularly lift "heavy" for some people on nearly everything.
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Ahhh, I was reading this thread earlier and came up to that post as my "first new post." I took it out of context a little.

Sent from my iPhone using Am.com
 
rob112 said:
Ahhh, I was reading this thread earlier and came up to that post as my "first new post." I took it out of context a little.

Sent from my iPhone using Am.com
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It's all good man. I'm just looking to expand on the topic a little. Not really a big deal. I lift heavy frequently so I figure this may apply to my training.
 
Thanks for the feedback. i will look into my form! I have not done deadlifts in over 3 months, so it was weird coming back. I actually never did them seriously (maybe once a month) so 315 is ok, still low.
 
Anything in the 95-100% range on deadlifts will require ~2 weeks for full recovery. Once you get the technique down, less is more with the deadlift and the frequency on max effort pulls is usually once a month.
 
Rodja said:
Anything in the 95-100% range on deadlifts will require ~2 weeks for full recovery. Once you get the technique down, less is more with the deadlift and the frequency on max effort pulls is usually once a month.
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I understand that. Let me state what I have been contemplating. I went for a new max last week. 445x1. Got it with no issue at all, no where near failure. I want to go for a heavier weight soon. I was planning on taking 3-4 weeks then going for a new max pull. I was making sure training in the 300-405 range wouldn't be too heavy over the next few weeks before going for the next big pull. If I am understanding you correctly, I should be fine.

What aspect is most impacted by the DL would you say? The CNS as stated before, or the muscles, joints, spine, something else?
 
CountryLiftin said:
I understand that. Let me state what I have been contemplating. I went for a new max last week. 445x1. Got it with no issue at all, no where near failure. I want to go for a heavier weight soon. I was planning on taking 3-4 weeks then going for a new max pull. I was making sure training in the 300-405 range wouldn't be too heavy over the next few weeks before going for the next big pull. If I am understanding you correctly, I should be fine.

What aspect is most impacted by the DL would you say? The CNS as stated before, or the muscles, joints, spine, something else?
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CNS. Outside of technique, everything is dictated by the CNS.
 
Rodja said:
CNS. Outside of technique, everything is dictated by the CNS.
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Makes sense, so basically utilizing your rest time on the CNS between taxing lifts such as a near max DL allows you to generate greater force and lift more weight more effectively, while minimizing damage/fatigue to the CNS each time you deadlift. Deadlifting less frequently can almost assure that you will be able to life more, whether it be weight or reps, each time because of a fully recovered CNS vs. a worn out CNS from overuse of high threshold motor units.
 
Had a bad lift day, here are the numbers and exercises.

Rear Delts: 3 sets, rep range was... 12/10/8. I used 10lbs for 12 reps, 15lbs for 10 reps, and 20lbs for 8 reps.
Cuban Press: Rep range was 12/12/12 so 3 sets of 12. I used 20lbs.

Standing Overhead Press: 5 sets: 10/8/5/5/3, i used 95lbsx10, 115x8, 125x5, 125x5 and 130x3. (i fuked form a bit, will lower weight NEXT time :) )

DB Lateral Raise: 3 sets: 10/8/8, I used 15lbsx10, 20lbsx8, 20lbsx8

DB Frontal Raise: 3 sets of 8/8/8, i used 15x8, and 20x8, 20x8

Powerclean: 4 sets of 10/5/5/3, i did 135x10, 145x5, 145x5, 155x3

Heavy BB Shrug: 4 sets of 8/5/3/3, i used 225x8, 235x5, 255x3, 255x3 (grip started fuking up as first time doing it. )

This was my workout, overall i had a bad day of lifting. Not the best numbers.
 
Looks good to me bro! We all have our bad days! Your strong for your age! Potential bro!
 
Well here's me at 15 or 16
 

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