Beelze training log

Or how Ronnie has incorportated more hyertrophic specific exercises. Oh man, those big words are evil.

Yeah, optimizing growth is bad for strength.
 
Beelzebub said:
you're right, i'm wrong

again. :blink: (friggin admins)
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No way. Thats just more useless information that I found in a book at one time while I was studying the subject but don't let those big strong freaky guys know you leanred something from a book OR gymnasts. It would go against the lift heavy, eat, sleep, tear books in half instead of reading them philosphy :D


:trout:
 
Beelzebub said:
ubi, PNF stretches were discussed on pages 1 and 2 of this thread. bobo suggested them and i posted a couple links describing them. glad ya like the rack chins, you're going to need someone to hold the weight on ya when you move up.

rage, pm me your email and i'll send ya all the info i have on DC training (insert scoff from bobo here :D). if you like to lift heavy, this is the program for you. does it optimize hypertrophy? fvck, i dunno, that's a big word. :D
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Shhh.....the same place those PNF stretches come form 99.9% of all trainers programs come from too...

PNF was in Chapter 2......eccentric training and rest pause is in Chapter 3....but don't tell anyone. :D
 
Beezle, I can't believe you only set 2 PR's your last workout...I am ashamed...:blink:..You should just change your name to Personal Record, and leave it at that, nice work brotha....And Beezle, when you were doing the PNF's on your pec, were you just using a wall, or getting someone to help you?I would like to try these for a week or two because I pulled my pec as well...
 
Bobo said:
Or how Ronnie has incorportated more hyertrophic specific exercises. Oh man, those big words are evil.

Yeah, optimizing growth is bad for strength.
Click to expand...

i never said it was bad for strength, personally i dont use it, i just find it funny how a lot of little guys swear by it and dont even know what building a solid base of muscle is all about.

plus ronnie is a genetic freak with practically an IV of every known "supplement" under the sun streaming in him. :icon_lol:
 
Beelzebub said:
ubi, PNF stretches were discussed on pages 1 and 2 of this thread. bobo suggested them and i posted a couple links describing them. glad ya like the rack chins, you're going to need someone to hold the weight on ya when you move up.
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Ah, proprioceptive neuromuscular facilitation.. Beez you know I don't read ****.. I just parrot misinformation on about 6 different boards.

Regarding someone holding the weight, I feel if I put the my vaginatronator through the plate hole, I'll be fine.. I tried 100lb plate and that was pretty tough to keep from sliding.. I admit. Maybe I'll try your redneck broomstick technique.. ;) if my skinflute doesn't cut it.
 
guyfromkop2 said:
i never said it was bad for strength, personally i dont use it, i just find it funny how a lot of little guys swear by it and dont even know what building a solid base of muscle is all about.

plus ronnie is a genetic freak with practically an IV of every known "supplement" under the sun streaming in him. :icon_lol:
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It doesn't really matter if he is a genetic freak, the response its just magnified compared to someone who isn't a genetic freak. I'm sure if Ronnie could get the same results by just strenght training he would do it because its a hell of lot more fun than what most bodybuilding training consists of. And from some of the posts I've seen, that IV is in a lot of people around here. It just won't be pretty when they come off for a year :D

And building a solid base of muscle IS about hypertrophic effects whether its fibullar or sarcoplasmic. Plus half the exercises seen in most strongman compeitions IS considered "hypertrophic specific" because its increases ECC times. Static holds, which is basically isometric training, will induce significant hypertrophic effects. So when tehy are carrying around large objects for more than 3 seconds, guess what, its hypertrophic but most of them don't even realize it (well they probably do but people wathcing them tihnk its da heavy weight). Its the increase in ECC times which causes significant fibullar growth. If it was really heavy you could only hold it for 1-3 seconds.

Many of the exercises done in strongman compeititons are good for size but its not really because the weight is heavy. It follow the same fundamental principles as every other training program no matter how much you tweak it, rearrange it or give it a nice name for marketing purposes. Its all based on the same exact thing, inducung microtrauma when you slow neg it, rest pause it, statis hold it, etc.....
 
guyfromkop2 said:
i never said it was bad for strength, personally i dont use it,
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If you perform anything over 1-3 reps, its considered hypertrophic specific.
 
guyfromkop2 said:
well then i guess i do haha
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;)

Most people do. The division between PL'er trianing and hypertophic training really isn't that far apart. The goals and aspirations of said athletes usually is though :)

That creates more of a divide than the actual training does.
 
guyfromkop2 said:
nothing funnier than seeing an ex juice monster 4-5 years after their last cycle and they havent been in the gym for years.
Click to expand...


Pop goes the balloon....


...and even those still working out! :)
 
Bobo said:
Pop goes the balloon....


...and even those still working out! :)
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it's so funny, i saw a kid the other week that won best body in cancun when we went 4 years ago, this kid was jacked, i didnt even recognize him, he was MAYBE 160lbs soaking wet, skinny as a rail
 
Yep. Hormones mask a ton of mistakes.

Ok hijack over, sorry Beelz. :D
 
Bobo said:
Yep. Hormones mask a ton of mistakes.

Ok hijack over, sorry Beelz. :D
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ummmm, you own the board.......do as you wish :run:

speaking of hypertrophy though, i used it for a stint last summer while dieting down. one thing i can say for sure that it gave me was unbelievable control of the weight. even now, when i go heavy, i still have that control that wasn't there before. it has it's place in any program IMO;)
 
3/30 - quads/hams/forearms/bi's/calves
leg press
rack x 20
200 x 10
400 x 8
690 x 5
960 x 3
wraps
1230 + Mrs. Beez = 1360 x 6 PR :D (fail on 7)
90 second stretch

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

barbell forearm curls
145 x 25
145 x 15

standing dumbbell preacher curls (on 90 degree side)
35's x 10
55's x 3
75's x 3 PR :D
50's x 20 (rest-pause at 12 and 16)
90 second stretch

donkey calves
3 sets of super secret SB routine
 
Beezle, I was looking earlier in the thread but I couldn't really find it....I wanna start doing the PNF stretching but was just wondering two things. 1)When you do your 90 second stretch now, is that still the PNF or just a stretch with a light weight.and 2)Do you stretch before at all, or just the 90 second after each set..I am wondering because I pulled my pec..
 
during the workout, i use the stretches that DC advocates. for chest, it's using flat dumbbell with 95's or 100's for 90 seconds basically letting them do the stretching while you just try to hold it in place. as for PNF, i do that twice a day. usually upon waking and before bed. when the wife isn't available, i just do one pec at a time holding the doorway.
 
Beelze,

Are you able to tell us what your diet is like? How many meals, and at what intervals, and your macro breakdown?

Are you taking any supplements?

Thanks!

-Tinytoad
 
meal 1
10 egg whites
1 cup oatmeal
1 scoop protein

meal 2
1 can tuna
1/2 can beans

meal 3
8oz ultra-lean burger
1 cup brown rice

meal 4
1 can tuna
1/2 can beans

meal 5 (preWO)
2 scoops whey
1.5 cup oatmeal

meal 6 (postWO)
3 scoops whey
1.5 cup oatmeal

meal 7
8oz chicken (baked, broiled, etc.)
1 cup broccoli
10 grams flax oil

meal 8
2 scoops whey
10 grams flax oil

meal 9 (usually around 3am)
1 scoop whey

totals:
4153 cals, 452 pro, 431 carb, 71.5 fat

supps:
CEE post WO
600 test/300 deca per week
4iu's GH 5/2 schedule
5-6iu's slin immediately after workout
 
yes, i really do think it's been very beneficial. after the pull, i came back stronger than before it occured (2 weeks) and currently stronger than ever on every chest exercise. feels like i have more power at the bottom of the movement where before it felt the most vulnerable.
 
That is good stuff, mine doesn't really hurt too much, just feels kind of sore when I flex. Is this what yours was like? Sorry for all the questions to, I just fvckin hate being injured and this is the first muscle pull I have had..
 
yeah, it was really sore for the first couple days, and everyday it got a little better. definately take 2 weeks at least before you go all out again. however, still do some VERY light chest work to get some blood in there. i think used like 5lbs plates on hammer machine and after a few days, i could do 30lbs incline dumbbells. just keep at it but be smart. if you feel something, just stop. don't make something minor into something major.
 
Word, thanks Beelze, that is pretty much what I have been doing..On my regular chest day I just take it super light to get the blood flowing, I tried to go a little harder today and it felt sorta weird so next day I am gonna tone it down again and start with the stretching..Thanks for the help big guy!
 
Beelzebub said:
meal 1
10 egg whites
1 cup oatmeal
1 scoop protein

meal 2
1 can tuna
1/2 can beans

meal 3
8oz ultra-lean burger
1 cup brown rice

meal 4
1 can tuna
1/2 can beans

meal 5 (preWO)
2 scoops whey
1.5 cup oatmeal

meal 6 (postWO)
3 scoops whey
1.5 cup oatmeal

meal 7
8oz chicken (baked, broiled, etc.)
1 cup broccoli
10 grams flax oil

meal 8
2 scoops whey
10 grams flax oil

meal 9 (usually around 3am)
1 scoop whey

totals:
4153 cals, 452 pro, 431 carb, 71.5 fat

supps:
CEE post WO
600 test/300 deca per week
4iu's GH 5/2 schedule
5-6iu's slin immediately after workout
Click to expand...

I hear you bro, nice meals.
 
3/31 - chest/shoulders/tri's/back
flat dumbbell
(2) 40's x 10
60's x 8
90's x 5
125's x 3
175's x 5 PR :D(limit has been reached with duct tape, **** ripped off everywhere when i set em down at the end. left bicep felt a little funny on rep 1, so i brought em in a tad and it went away)
60 second stretch with 100's

hammer military
90 x 10
180 x 3
270 x 3
380 x 6 PR :D(fail on 7)
60 second stretch

straight bar pressdowns
100 x 20
120 x 15
150 x 10
180 x 10
250 x 12 PR :D(had couple more in me, but elbow started to ache)
150 x 18
60 second stretch with 45's

rack chins
BW x 10
add 160lbs x 11 PR (with the broomstick through the middle of course)

deads (sumo)
135 x 5
225 x 3
315 x 3
405 M (WTF)
conventional
405 x 2 (slight pain. the back has spoken, deads are done for a while. had a slight tweak 2 sessions ago, last dead workout hurt it a little worse, today just reminded me to let it go)

low row hammer machine
90 x 10
180 x 10
270 x 10
360 x 8
60 second stretch

long ass workout, over 2hrs.
 
over 2 hours? :blink:

I feel your pain on the deads.. I still haven't recovered from SLDL's.. :(

lmao@duct tape .. we have 200lbs DB's (I think even heavier) at my gym, but only the freak IFBB boys and the mutant PL guys fvck with them. I just look at them with silent awe.

Nice work.... 3 PRs still.. well I'll be a son of a *****.
 
lol, yup, the deads are done. probably done with SLDL's too, i'll give it a test next week just to check.

gym owner still swears up and down that the big dumbs are on the way.
 
Beelzebub said:
3/31 - chest/shoulders/tri's/back

slight pain. the back has spoken, deads are done for a while. had a slight tweak 2 sessions ago, last dead workout hurt it a little worse, today just reminded me to let it go)
Click to expand...

Whoa, you're scary strong! Have you ever entered in any strongman competitions?

I injured my back in a similar fashion 3 weeks ago or so, when I leaned forward to much during a heavy deadlift set. I caught myself, using way too much lower back, and tweaked something in my lower back. It didn't hurt until later that night, but has been bothering me after deadlifts and squats. I cut deadlifts earlier this week, and gave myself an extra rest day before my leg workout. I just retweaked my lower back during my second squat set, damnit! I went down for the 3rd rep and felt a pop in my lower back. It doesn't hurt yet, but it remains to be seen what it feels like once I cool down.

Thank christ I have a scheduled week+ off from lifting starting tomorrow, I'm seriously beat up. I've been bulking for a few months, and making some nice gains. Getting too fat though, time to rest up and recuperate, then onto cutting!
 
yeah bro, those deads will getcha if you lean forward too far. just try to keep shoulders behind the bar. if they drift over, it's going to be a SLDL. hopefully, my back holds up for squats on monday. i can't lose 2 of my favorite exercises so close together. :(
 
Hey Bbub,
Nice numbers. I'm just starting back to the powerlifting after many years of just going thru the motions. I'll be 40 in Sept. and I will be a "master" so I'm training for the BP comp and trying to hit the Pa record for the "old men" lol...My first trainer was John Kuc(York Barbell HOF) he was an animal and taught me the right way when I was young. Gotta love those quotes you have ... I love these young guns with the 50 lb bench increase in 1 week and 100lb in the dead..either they are Bull throwing or never really pushed for more weight , if my bench went up 50lbs in a week thenI hold the Pa record lmao ... Kish
 
i hear ya kish ;)

4/3 - quads/hams/forearms/bi's/calves
squats
bar x 10
135 x 8
225 x 4
315 x 3
405 x 1
belt/wraps
535 x 4 (small spot on 4) PR:D
90 second stretch

SLDL
135 x 6
225 x 3
315 x 3
455 x 8 PR:D
60 second stretch

dumbbell forearm curls
55's x 20 PR:D
55's x 12

stand alt dumb curl
35's x 10
45's x 3
60's x 13 PR reps wise:D
60's x 10

standing calf raises
3 sets top secret super duper classified SB routine

front calf raises
3 sets top secret super duper classified SB routine
 
4/4 - chest/shoulders/tri's/back
incline dumbbell
(2) 30's x 15
60's x 10
90's x 7
125's x 5
155's x 9 PR :D(fail on 10) VID - ducttape and all
70 second stretch with 100's

seated military barbell
135 x 10
185 x 3
225 x 3
285 x 4 PR :D(spot on 4)
60 second stretch

smith CGBP
135 x 10
225 x 5
315 x 10
drop immediately
225 x 14
forgot stretches, don't know how.

wide grip pulldowns
150 x 10
230 x 3
320 x 9 (spot on 8-9)

dumbbell rows
100's x 3
145's x 15 PR :D
60 second stretch
 
4/6 - quads/hams/forearms/bi's/calves
hammer leg press
90 x 10
180 x 10
360 x 8
540 x 17 PR :D(rest-pause at 12)
90 second stretch

hammer leg curls
45 x 10
90 x 5
160 x 12 PR:D
60 second stretch

dumbbell wrist raises
(2) 30's x 20, 12

straight barbell curls
(2) 75 x 5
125 x 12 PR:D
85 x 20 straight-set
60 second stretch

leg press calves
3 sets of ****ing torture SB routine
 
4/7 - chest/shoulders/tri's/back
incline bench
bar x 20
(2) 135 x 8
(2) 225 x 5
315 x 2
375 x 2 PR:D
80 second stretch with 100's

BTN smith military
135 x 8
225 x 8
305 x 7 PR:D
60 second stretch

tate press
40's x 10
60's x 9 PR:D
60's x 8
60 second stretch

pullups
BW x 6
+45lb'er x 8 PR:D
+45lb'er x 5

seated cable rows TUT 2/2 (form was sloppy last time)
150 x 6
230 x 3
300 x 10
300 x 8
60 second stretch
 
4/10 - quads/hams/forearms/bi's/calves
leg press
rack x 20
200 x 10
400 x 10
690 x 6
960 x 4
wraps
1230 x 12 PR :D(surprisingly, thought i had done this before until i checked the log book, 11 being the previous record with this weight)
90 second stretch

lying leg curls
100 x 10
170 x 3
250 x 12 PR:D
60 second stretch

barbell behind back forearms curls
(2) 155 x 22, 16
stretch

dumbbell preacher curl (on perpendicular side)
35's x 10
55's x 3
75's x 4 PR:D
45's x 20 (rest pause at 10 and 16)
60 second stretch

donkey calves
5 sets of 20
 
I keep seeing these these posts and I think "Ahh I am doing the same weight as Beelz". Then I notice it was one of your warm-up sets:(
 
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