Beelze training log

7/20 - quads/hams/forearms/bi's/calves
bench squats (no belt/no wraps)
(2) 135 x 8
225 x 5
315 x 3
405 x 1
465 x 5 PR:D
90 second stretch

machine leg curls
100 x 20
150 x 10
200 x 10
240 x 12
60 second stretch

rope thingy for forearms 2 sets

straight bar curls
bar x 10
75 x 10
75 x 3
125 x 3
165 x 5 PR:D
125 x 23 (rest pause after 12 and 17)
90 second stretch

seated calves
4 sets x max
 
By bench you mean done like a box squat?

I'm hoping box squatting is way harder than normal like everyone is saying because I have yet to squat free since breaking my box squat records for month. You think my 315x8 on box squats would yield 405 no box for a single?
 
Generally unless your box is really set low you will box squat within about 10% of your max free squat. The answer to your question about 405 being probably not, sorry.
 
Just wanted to chime in and say you are keeping a phenominal log. You are also doing a great job on the training and obviously your diet as well. Great fricken work. :)

That being said. You are a fat ugly PL'er and always will be. (In a strange alluring type of way. But I am not gay, not that there is anything wrong with that.) :D :D
 
Box is 1 inch below, which isn't really ****. Oh well, that's an improvement of 3 reps in~5 weeks on my previous 5rm, I don't think 405 for a raw single is too far away.
 
ktw, yeah, i use a flat bench as a box being that we don't have anything else suitable for it. it's right at parallel for me at 6'1". took all the belts/wraps off for a while on all squat movements to get my absolute raw power back. as for your 405 single, try it and see. if i listened to everyones mathematical formula bullsh!t, i'd never get anywhere. but my professional opinion is to just stick with the progressive overload for now and don't do a 1RM until you peak on the program. this ain't nascar, take your time.

bp, thanks, i think. :think:
 
You really think the belt and wraps give you that much more? I dont notice a difference without them, I just use em for safety.

Yup at 6 foot 2 it's an inch below parallel
 
7/21 - chest/shoulders/tri's/back/abs
flat bench (index on rings)
bar x 30
135 x 20
135 x 15
185 x 10
225 x 3
260 x 26 PR:D
70 second stretch with 125's

BTN smith
135 x 10
185 x 3
260 x 16 PR:D
60 second stretch

RGBP smith
135 x 10
185 x 5
260 x 25 PR:D
60 second stretch 65's

hammer pulldowns (palms in)
180 x 10
380 x 10 PR:D

good mornings
135 x 6
225 x 3
belt
315 x 3
415 x 5 PR:D

situps on decline bench
145lbs dumbbell x 20 PR:D
 
Beelzebub said:
ktw, yeah, i use a flat bench as a box being that we don't have anything else suitable for it. it's right at parallel for me at 6'1". took all the belts/wraps off for a while on all squat movements to get my absolute raw power back. as for your 405 single, try it and see. if i listened to everyones mathematical formula bullsh!t, i'd never get anywhere. but my professional opinion is to just stick with the progressive overload for now and don't do a 1RM until you peak on the program. this ain't nascar, take your time.

bp, thanks, i think. :think:
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Hey beelz, just thought I'd chime in for you, newyorkbarbells.com has adjustable squat boxes identical to the ones sold by elitefts (much more pleasant than using a bench) for 90 bucks shipped. I am SO happy that I got one.

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Beelze do yo go to 90 degrees on your good mornings? I've never gone super heavy on them but i've heard they are essential for having a good deadlift and squat.
 
exnihilo said:
Hey beelz, just thought I'd chime in for you, newyorkbarbells.com has adjustable squat boxes identical to the ones sold by elitefts (much more pleasant than using a bench) for 90 bucks shipped. I am SO happy that I got one.

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Hey Ex, how would you compare the quality of the two boxes. I noticed that the one from NYB only goes to 13", while the one from EFS drops to 11". I was just curious because I might have to get one if the new gym I might join doesn't have one and I'll bring it with me in a gym bag.
 
The boxes are actually IDENTICAL. I swear to god TDS just copied the plans for the EFS box. I think the measurement is different for the two because EFS took out the pins and dropped the box all the way down, whereas NYB took the box to the lowest position it can go with pins in.

In any event, with the box dropped to the floor it's almost impossible to get down to with any weight. I honestly don't think super low box squatting is beneficial to an equipped lifter at all, though perhaps if you are training for some kind of sport you might get something out of it.

Edit: actually they're not IDENTICAL, EFS boxes have a rough, irregular grippy surface whereas TDS boxes have ridged plastic covering. Not really noticable at all when you're using the box though so probably moot.
 
exnihilo said:
In any event, with the box dropped to the floor it's almost impossible to get down to with any weight. I honestly don't think super low box squatting is beneficial to an equipped lifter at all, though perhaps if you are training for some kind of sport you might get something out of it.
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Nope, just gotta get low enough to get two whites. :D Without briefs I don't think that my hips could take going that low anyway. Thanks Ex.

Sorry for the Hijack Beelze.
 
CHAPS said:
Beelze do yo go to 90 degrees on your good mornings? I've never gone super heavy on them but i've heard they are essential for having a good deadlift and squat.
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no, i've tried to go that low, but even with 135 it feels like an injury waiting to happen. i can't keep my arch when going 90, it's more of 65 degrees from the starting position. might get a vid to better judge depth.
 
Beelzebub said:
no, i've tried to go that low, but even with 135 it feels like an injury waiting to happen. i can't keep my arch when going 90, it's more of 65 degrees from the starting position. might get a vid to better judge depth.
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I'm with you there beelze. If I go 90 for more than a rep or two it becomes a rounded back GM and not an arched back like I wanted, and that's no good because I feel more stress in my back that way. So that's pretty much what I do: Try to get as close to 90 as I can while keeping my arch. I figure as long as I get close, that'll be good enough.
 
Honestly, 65 is fine, I do not see the point in going too far past what you would do in a squat. If you go 90 why not just sldl's or romanian deads?
 
This is good to hear because their is NO way i could go as heavy as possible and keep going to 90 degrees, i saw a video of Mariusz Pudzianowski doing them and he only goes to 65 as well.
 
Heh, after following Beelz's routine for a while now I don't even question. I just try it and see if I can hang then go back to my 20 sets of curls :)
 
Try doing GM on the hack squat machine, CHarles Glass had Dennis James doing them in back to the basics 2, i've done them a couple times and they feel good.
 
7/24 - quads/hams/forearms/bi's/calves
zercher squats (below parallel)
bar x 10
135 x 3
225 x 3
315 x 3
405 x 3 PR:D
90 second stretch

lying leg curls
100 x 10
200 x 3
300 x 8 PR:D
60 second stretch

behind back barbell forearm curls
135 x 6
225 x 15 PR:D

hammer rope curls
100 x 10
150 x 6
200 x 3
240 x 3
280 x 31 PR :D(rest pause after 14 and 22)
90 second stretch

standing calves
200 x 10
(4) 360 x 15
60 second stretch

20 mins cardio
__________________
 
CHAPS said:
360x10 for calfs DC style? You sick bastard you! lol
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360 x 15....but just regular sets. the DC and SB routine was tearing up something inside my calf muscle because after a few weeks, i literally couldn't walk because bending my foot meant moving my calf. felt like something was grinding in there. so, for now, until that heals up, regular sets. it's already a lot better, but i tried to use the SB routine last week and i felt it flare up again.
 
7/25 - chest/shoulders/tri's/back
hammer iso-wide
90 x 25
90 x 15
180 x 10
270 x 10
360 x 8
510 x 24 PR :D(rest pause after 16 and 20)
70 second stretch with 125's

upright rows
85 x 10
135 x 6
195 x 13 PR:D
60 second stretch

straight bar pressdowns
100 x 20
150 x 10
200 x 10
260 x 3
315 x 13 PR:D
70 second stretch with 65's

BTN pulldowns
140 x 10
190 x 5
240 x 17 PR:D

rack deads (top of knee, reset at bottom of each rep)
225 x 5
405 x 3
belt/straps
700 x 8 PR:D
70 second stretch
40 second hang stretch
 
of course i will. but as the program is written, when that time comes, you drop it and replace it. therefore, no sticking point will last very long.
 
You say that but I don't believe it :) You are actually looking at your log right?

I think I may just cupy and paste it as my own though. Seems to be the 'in' thing. have some pics I can use?
 
Jayhawkk said:
You say that but I don't believe it :) You are actually looking at your log right?

I think I may just cupy and paste it as my own though. Seems to be the 'in' thing. have some pics I can use?
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yeah, it does seem a lot of people are flocking to it recently. i dunno, hopefully it works for em. as for the pics, PM incoming.
 
7/27 - quads/hams/forearms/bi's/calves
squats (nobelt/nowraps, ATG, shoulder width stance)
bar x 10
135 x 8
135 x 6
225 x 3
315 x 3
425 x 7 PR:D
90 second stretch

RDL's
135 x 3
225 x 3
315 x 3
405 x 1
belt
545 x 5 PR:D
60 second stretch

dumbbell wrist curls
65's x 20 PR:D

standing alt dumbbell curls
35's x 8
55's x 3
75's x 20 PR :D(rest pause after 10 and 15)
50's x 15
90 second stretch

donkey calves
200 x 10
400 x 10
700 x 11 PR:D
700 x 11
700 x 10
400 x 20
60 second stretch
 
7/28 - chest/shoulders/tri's/back
hammer decline
90 x 20
180 x 15
270 x 10
360 x 6
450 x 3
540 x 23 PR :D(rest pause after 16 and 20)
70 second stretch with 125's

seated military barbell
135 x 8
185 x 3
260 x 10 PR:D
60 second stretch

smith CGBP
135 x 10
225 x 5
365 x 5 PR :D(spot on 5)
60 second stretch with 65's

d-handle pulldowns
170 x 6
230 x 3
285 x 20 PR :D(rest pause after 13 and 17)

barbell rows
135 x 5
225 x 3
belt/straps
325 x 16 PR :D(fail on 17)
60 second stretch
30 second hang stretch

considering taking out rest pauses on a few of these exercises, starting to feel a little burnt out on certain movements. didn't feel 100% today either, but good workout nonetheless.
 
I think farmer's walk is worthwhile to do, but to do it properly you need special handles, and those cost money. Plus it's more of an athletic thing and less of a hypertrophy thing.

Beelz: I'm going to start circulating a petition for you start competing in something man, you're doing too well to just waste it looking intimidating.
 
exnihilo said:
I think farmer's walk is worthwhile to do, but to do it properly you need special handles, and those cost money. Plus it's more of an athletic thing and less of a hypertrophy thing.

Beelz: I'm going to start circulating a petition for you start competing in something man, you're doing too well to just waste it looking intimidating.
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He could compete in the "I Am Big, Mean, and Ugly Competition"

Beelze would win by default.
 
Mulletsoldier said:
He could compete in the "I Am Big, Mean, and Ugly Competition"

Beelze would win by default.
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Beez actually isn't ugly... or mean... Big, maybe.. not not as much where it counts.... in his sugarpants.
 
7/31 - quads/hams/forearms/bi's/calves
rested up as much as possible this weekend, napped every chance i got. must've worked.

bench squats (nobelt/nowraps)
135 x 6
135 x 5
225 x 5
315 x 3
405 x 1
475 x 7 PR :D(only wanted 5)
90 second stretch

machine leg curls
100 x 10
170 x 3
250 x 16 PR:D
60 second stretch

rope thingy for forearms - 2 sets

straight bar curls
bar x 20
75 x 5
125 x 3
175 x 3 PR:D
125 x 24 (rest pause after 15 and 20)
90 second stretch

seated calves
90 x 10
(4) 180 x max

weighted crunches on decline
145lb dumbbell x 20

20 mins cardio
 
How's the cardio been treating you? Have you leaned up into a striated sexy Beez yet? Time to update that Avy sugarpants!
 
Beelze you'll have to try USP's new creatine, i'm testing it out right now and it's good stuff. Weights are going up fast, good recovery and it has an awesome calming effect.
 
Ubiquitous said:
How's the cardio been treating you? Have you leaned up into a striated sexy Beez yet? Time to update that Avy sugarpants!
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one new avy per year. next one is scheduled for january. ;) cardio is fine but striated i am not, nor do i want to be. just added an additional 450 cals to maintain weight. my macros had gotten off without my full attention but now they're fixed. aiming for 275 by december, maintaining waist size, which will be a 10lbs lean gain. it's doable and it will be fun, oh yes, it will be fun. :bb2:
 
CHAPS said:
Beelze you'll have to try USP's new creatine, i'm testing it out right now and it's good stuff. Weights are going up fast, good recovery and it has an awesome calming effect.
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my creatine works just fine ;)
 
1 a year? damn I go through 2 a week... (notice how I kept your favorite pic of me for my sig)

Macros huh? Beez you know my workload now.. you know how hard it is to keep a diet dialed? I'm in a somewhat forced cut now, like it or not...

strength is going up though, for the most part. Weird how honey and creatine works eh? ;)
 
Ubiquitous said:
1 a year? damn I go through 2 a week... (notice how I kept your favorite pic of me for my sig)

Macros huh? Beez you know my workload now.. you know how hard it is to keep a diet dialed? I'm in a somewhat forced cut now, like it or not...

strength is going up though, for the most part. Weird how honey and creatine works eh? ;)
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yeah, your schedule is weird. i'd take the opposite direction though and eat ****ty food, forced bulk :D
 
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