Beelze training log

Beelzebub said:
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.
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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 :)
 
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
 
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? :D
 
Beelzebub said:
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? :D
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... can't argue with that one :cheers:
 
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 :D
90 second stretch

hammer leg curls
45 x 10
90 x 6
145 x 12 PR :D
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
 
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 :D(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 :D
60 second stretch with 45's

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

CG cable rows
150 x 10
240 x 3
335 x 7 PR :D
60 second stretch
__________________
 
Beelzebub said:
WG chins (pullups)
BW x 14 PR :D
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WTF Marine. Better man up and gimme more than that Devil. :D

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?
 
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
 
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.
 
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.
 
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?
 
jasonschaffin said:
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?
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people do them all the time, especially off of 100lb plates, they're nice and thick
 
jasonschaffin said:
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?
Click to expand...


yes, it's called deadlifting from a deficit.
 
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 :D
90 second stretch

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

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

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

seated calves
2 sets DC calf-stretch routine 15 reps each
60 second stretch
 
3/7 - chest/shoulders/tri's/back
flat dumbbell
(2) 40's x 15
60's x 10
80's x 6
100's x 3
125's x 3
(2) TUT 165's x 6,5 PR :D (who needs bigger dumbbells when i've got ducttape, TUT was simply for safety reasons)
75 second stretch with 90's

hammer military press
90 x 10
180 x 3
270 x 3
380 x 4 (small spot on 4, got 3 clean last time so nothing new here)
60 second stretch

straight bar cable pressdowns
100 x 15
120 x 12
150 x 10
180 x 3
240 x 14 PR :D
150 x 24
60 second stretch with 45's

rack chins
BW x 5
BW + 135lbs x 10 PR :D(**** was sliding all over the place, looked kinda funny)

deads (nobelt/nostraps)
135 x 3
225 x 3
315 x 3
405 x 1
(2) 475 x 5 PR :D
60 second stretch
 
Nice work Beelze, are you doing a 4 day split with the DC now? Like monday/thursday is an A workout and tues/fri is a B workout and just alternating through your exercise selection?
 
Damn Beez.. you're hitting PR's all the time.. looks like I'm going to have to start using a hybrid DC routine soon too.. son of a *****. lol

it's just hard to break habit you know? But I think it's time. Nice work brother.
 
nate, yup, 4-day split. everyone advised against it but it's working fine. if i feel the need, i'll bump it down to the normal protocol, 3-day split.

thanks ubi. :D
 
Beelzebub said:
nate, yup, 4-day split. everyone advised against it but it's working fine. if i feel the need, i'll bump it down to the normal protocol, 3-day split.

thanks ubi. :D
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Might hit up the 4 day split once I get to Texas. 3 months of prime lifting time right there.
 
sounds good, just be on the lookout for overtraining. a lot of guys get there real quick on the 4-day split. i wouldn't try it el naturale.
 
i'm wondering how you know when your CNS is burned out. i know when i need time off, just by how lifts are going and how i feel. that's the extent of my revelation.
 
Beelzebub said:
i'm wondering how you know when your CNS is burned out. i know when i need time off, just by how lifts are going and how i feel. that's the extent of my revelation.
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Same here. So you don't incorporate rest pausing at all Beez?
 
no, if i were on the 3-day split, i probably would though. i'm just concentrating on improving by a few reps or few lbs here and there. there's no big jumps in strength for me anymore. not trying to toot my own horn, but i believe once you get to a certain strength level, all you can hope for is small increases. anything else could mean injury. JMO.
 
Beelzebub said:
no, if i were on the 3-day split, i probably would though. i'm just concentrating on improving by a few reps or few lbs here and there. there's no big jumps in strength for me anymore. not trying to toot my own horn, but i believe once you get to a certain strength level, all you can hope for is small increases. anything else could mean injury. JMO.
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I'll toot it for you. Toot! :D
 
3/9 - quads/hams/forearms/bi's/calves
squats
BW x 20
(2) 135 x 6
(2) 225 x 5
315 x 3
belt
(2) 405 x 1
belt/wraps
515 x 5 PR :D
couldn't stretch, due to unforeseen quad pain from an occurance 3 days ago

SLDL
135 x 6
225 x 5
315 x 3
445 x 9 PR:D
60 second stretch

dumbbell wrist curls
(2) 50's x 21, 14 PR (but it's a gay exercise, so no smiley)

standing alt. dumbbell curls
30's x 6
45's x 3
60's x 3
80's x 6 PR :D(but in reality, it was too heavy. no swinging but i wasn't able to turn my palms up at the contraction, looked more like hammer curls)
55's x 20 PR :D(rest pause at 16)
75 second stretch

standing calves
2 sets DC calf killer
60 second stretch
 
Beelzebub said:
SLDL
135 x 6
225 x 5
315 x 3
445 x 9 PR:D
60 second stretch
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Have you tried the DC version of SLDL's? For example I'll start at 200 lbs, knock out 6 reps and add 10 pounds, knock out another 6 reps and so on. The only break you have between sets is the time it takes to reset the weight. You go until you can't get 6 reps.
 
Beelzebub said:
nope, haven't tried it nor do i want to.
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Didn't think so. It's takes a lot of stamina and endurance to do it. I even get winded and damn near pass out sometimes when I do it.
 
whatever works for ya brutha. i like lifting heavy, period.

3/10 - chest/shoulders/tri's/back
incline dumbbell (45 degree)
(2) 40's x 10
60's x 6
80's x 3
100's x 3
145's x 10 PR :D
80 second stretch with 90's

seated military barbell (front, touch chin)
135 x 10
205 x 3
275 x 5 PR :D
60 second stretch (i get absolutely nothing out of this)

CGBP smith (reduced weight to feel it work more vs. moving weight)
135 x 10
185 x 6
245 x 15
60 second stretch with 50's

WIDE grip pulldowns
150 x 10
230 x 3
310 x 8 PR :D

dumbbell rows (supposed to be rack chins, but lower back felt funny from deads on tuesday)
100's x 10
145's x 9
60 second stretch

feel fried, aka damn near overtrained. it's time for a break yet again. been about 6 weeks, so i'm right on track for a week off. and it's spring break next week so it works out great, plenty of sleep time.
 
3/16 - quads/hams/forearms/bi's/calves

5 days off, felt good to be back

hammer leg press (first time with this, replaced hack squats)
90 x 15
180 x 15
270 x 10
360 x 10
450 x 20
60 second stretch

hammer leg curl
45 x 10
90 x 6
150 x 12 PR :D
60 second stretch

dumbbell wrist raises
(2) 30's x max

straight barbell curl (elbows don't move, very strict)
(2) 75 x 10
125 x 9 PR :D
85 x 20 PR :D (rest pause at 16)
60 second stretch

leg press calves
warmups
(4) 640 x max
60 second stretch
 
Beelzebub said:
whatever works for ya brutha. i like lifting heavy, period.

3/10 - chest/shoulders/tri's/back
incline dumbbell (45 degree)
(2) 40's x 10
60's x 6
80's x 3
100's x 3
145's x 10 PR :D
80 second stretch with 90's

seated military barbell (front, touch chin)
135 x 10
205 x 3
275 x 5 PR :D
60 second stretch (i get absolutely nothing out of this)

CGBP smith (reduced weight to feel it work more vs. moving weight)
135 x 10
185 x 6
245 x 15
60 second stretch with 50's

WIDE grip pulldowns
150 x 10
230 x 3
310 x 8 PR :D

dumbbell rows (supposed to be rack chins, but lower back felt funny from deads on tuesday)
100's x 10
145's x 9
60 second stretch

feel fried, aka damn near overtrained. it's time for a break yet again. been about 6 weeks, so i'm right on track for a week off. and it's spring break next week so it works out great, plenty of sleep time.
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145x10 :run:
 
3/17 - chest/shoulders/tri's/back

incline barbell
(2) 135 x 8
(2) 225 x 3
275 x 3
365 x 2.3 PR :D
70 second stretch with 90's

military dumbbell
40's x 10
60's x 6
80's x 5
100's x 3
135's x 2 (done with these, that's two weeks in a row that it's gotten weaker)

BTN smith (bar down to ear level)
135 x 10
225 x 6
275 x 6
60 second stretch

tate press
35's x 10
(2) 50's x 10, 8 PR :D
60 second stretch

WG chins (pullups)
BW x 6
(2) BW + 25lb'er x 8, 6 PR :D

close grip cable rows
150 x 8
240 x 3
345 x 8 PR :D
60 second stretch
 
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Great log Beelzebub. How's the pec feeling? Like LCSULLA said you are slaming out some PR's!! Keep it up man!
 
He's only hitting PRs because I'm whispering in his ear "Daddy's going to make you hurt when you get home".

works like a charm.
 
Ubiquitous said:
He's only hitting PRs because I'm whispering in his ear "Daddy's going to make you hurt when you get home".

works like a charm.
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I watch myself Ubiquitous; Beelz liks that sorta thing...at least thats what Nate told me. :rofl:
 
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