Beelze training log

11/13 - legs/arms
last sets only

circuit #1
squats (ATG, belt only) - 505 x 5 PR of several sorts :D(last time i lifted this weight was with belt AND wraps, while hitting parallel, only getting 4 reps. the speed box squats has really helped this lift, lots of power out of the bottom)
leg press (raw)- 1140 x 10 PR:D
RDL's (belt/straps) - 435 x 12 PR:D

fight to stay conscious, strip all bars, stretch - 10 mins.

circuit #2
straight bar curls - 175 x 6 PR:D
ez bar decline skulls - 145 x 8 PR:D
wrist curls - 65's x 13 PR:D

seated calves TUT 2/2 - (4) 30 second sets with 110lbs (30 second breaks)
 
impressive lifts big guy, especially the 505 w/ belt only! I am looking forward to reading SB's write up. The speed work really seems to be helping you and I wouldnt mind giving it a try! :bb2:
 
rysigpi said:
I second that!:gas:
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Pffftttt.... I don't even read this log anymore. I just cut myself in the closet with a fruit knife.

Yeah, I like to warm up with the pinkth colored 5lbs db mythelf. They match my belth and shoes the mosth.
 
Ubiquitous said:
holy crap .. 175 X 6 on BB curls? I hate you.
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they weren't the prettiest, rest assured. starting over with 135 next time trying to slow the rep down and focus more on working bi's than moving weight. i fall into that trap everytime with bi's.

lol @ motiv8tr.
 
Beelzebub said:
the way he told me was to loop two average bands together, center it underneath the bench at shoulder blade level, and attach each end to each side of the bar at the tip with an additional spring collar and 2.5lbs plate holding it in place. does that sound right?
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Could be. There's more than one way to skin a cat. I usually set it up similar to this:Invalid Link Removed
I have the mini band doubled around the sleeve of the bar. I wrap it around a D-shaped piece of metal that is welded to the bench. I also use a 55# dumbell for added tension because the piece of metal is probably only 1/4" thick. This is just the way I set it up. I just saw average bands and I thought of them doubled and saw that it was ~200# of tension in a doubled average band. Made me go...:blink: If it works for ya big man, that's all that matters.
 
awesome, thanks for that link, that makes much more sense and it is similar to how i thought you used the bands. only thing is i didn't know you had to attach both ends to the bar and there wasn't enough tension but now it makes sense. now i can see why everyone was looking questionable at the average band usage, lol. SB wanted me to use mini's or monster mini's anyway, so he'll be happy that it's figured out now. i didn't want to argue with the guy at the gym, he has a raw 525 bench and that qualified for advice, lol. thanks again coug. ;)
 
Beelzebub said:
awesome, thanks for that link, that makes much more sense and it is similar to how i thought you used the bands. only thing is i didn't know you had to attach both ends to the bar and there wasn't enough tension but now it makes sense. now i can see why everyone was looking questionable at the average band usage, lol. SB wanted me to use mini's or monster mini's anyway, so he'll be happy that it's figured out now. i didn't want to argue with the guy at the gym, he has a raw 525 bench and that qualified for advice, lol. thanks again coug. ;)
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Glad I could help. I'd probably taken his advice too, never hurts to learn something new. 525 raw bench, that's impressive as hell. :D

For your strength level on bench, I would probably go with the monster mini's as they have ~135# of tension at the top, where the regular mini's have ~90# or so. It's entirely up to you and how you're feeling that day.

I use minis on speed day and my work sets are around 155-185 plus the minis. I gradually raise the bar weight if my speed stays good. So this is one point where I leave the percentage training behind and go by feel. Not by the book, but it seems to be working. :D
 
monster mini's it is. i'll give it a go with 205 again and see how it feels but most likely bump higher. speed work is still new to me, but i can already see the benefit in my regular squat from doing speed box squats. sounds like i'll need the 145's to hold it in place, no? that's the biggest our gym has unless i whip out the ducttape, lol.
 
Beelzebub said:
monster mini's it is. i'll give it a go with 205 again and see how it feels but most likely bump higher. speed work is still new to me, but i can already see the benefit in my regular squat from doing speed box squats. sounds like i'll need the 145's to hold it in place, no? that's the biggest our gym has unless i whip out the ducttape, lol.
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I would think so. My minis generally have 70-90# (not exact, as I'm a short fugger :D). But I managed to hold them down with 55s, so 145s ought to be plenty, it just depends on your set up. Of course, when in doubt, duct it. :D
 
11/15 - chest/back/shoulders
flat bench ~73% - (5) 295 x 5 (all were easy)

circuit #1
incline bench - 355 x 5 PR:D
hammer decline - 470 x 10 (easy)
cable crossovers TUT 2/2 - 110 x 13 PR:D

circuit #2
pullups - add 65lbs x 6 PR:D
wide d-handle seated cable rows - 280 x 12 PR:D (too easy, supposed to be in 8-10 range)
dumbbell rows - 145's x 15 PR :D(easy as well, but i'm out of dumbbells again)

circuit #3
hammer military - 400 x 5
lat raises - 60's x 10
front raises - 35's x 12
 
ahhh i thought it was some obscure lat exercise i wasn't aware of .. that make sense though .. and yes 60's are absurd on that ... i've never been able to use above 35's with good form
 
Ubiquitous said:
I've been suspecting it for a while. Beelze is mutating.
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DO you think its too late to collect samples? Can you handle the job UBI?? ;)
 
Ubiquitous said:
I've been suspecting it for a while. Beelze is mutating.
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that made me laugh, lol. :D

and yes, lat raises = side lateral raises. it's got some body english on it but not too bad. i can do 50's real strict so 60's aren't too far of a stretch for me.
 
11/17 - legs/back/arms
speed and TUT 2/2 day

box squats (speed, first time using bands with these) -
225 x 5 (doubled monster mini's attached to bottom)
315 x 5 (same set up, i'm guessing close to 450 or so at the top, good speed though)
(2) 375 x 5 (no bands, total different feel once i took the bands off, almost fell over unracking it, lol.)
375 x 10 (TUT 2/2)

lying leg curls - 230 x 5 speed, 180 x 10 TUT 2/2

rack deads - 645 x 5 speed, 555 x 10 TUT 2/2

barbell rows - 435 x 5 speed, 345 x 10 TUT 2/2

speed dumbbell curls SS w/ speed hammer curls - 80's x 8, 70's x 10

TUT 2/2 dumbbell curls SS w/ TUT 2/2 hammer curls - 55's x 12, 45's x 12


question for the band familiar: on squats, it feels very unstable attaching the bands at the bottom and it's a pain in the ass unracking it. i've seen a few of the PL'ers go heavier and attach the bands at the top of the powerrack instead. is there any benefit to one way or the other?
 
Happy Pre-Birthday Hoss. Go out and have some fun!
 
Beelzebub said:
indeed, speed bench tomorrow :D thanks.
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Go knock em dead tinkerbell.
 
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spent way too much time on bench today but at least i figured out the bands finally. i was using a different setup previously with the average bands but thanks to uhcougar for pointing me in the right direction. now, monster mini's will be an ass kicker.

flat bench
bar x 20
135 x 15
135 x 12
add average band with the old setup
(2) 135 x 5
(4) 215 x 5 (still not the right speed)
remove bands
215 x 5
add doubled monster mini's with cougar's setup, 145lbs dumbbell holding it down on each side.
135 x 5 (good speed)
185 x 5 (slower, probably hit 155 next time, that should be about right)

TUT 2/2 flat bench - 255 x 10

figured i had done enough speed work for chest at this point
TUT 2/2 hammer iso-wide - 380 x 10

speed military press - 255 x 10
TUT 2/2 military press - 165 x 12
TUT 2/2 lat raises - 35's x 12

looking out the window, i saw a red MMI shirt approaching.......hulagn back to his home gym.

speed CGBP smith - 345 x 10
TUT 2/2 - 205 x 12

speed wide grip pressdowns - 280 x 10
TUT 2/2 - 170 x 12
 
got to try out megalift's front squat harness for the first time today, worked out great.

last sets only

circuit #1
front squats (raw, below parallel) - 405 x 4 PR :D
hack squats (raw) - 590 x 10 PR :D
hammer leg curls - 155 x 12

circuit #2
straight bar curls (strict) - 135 x 8
straight bar pressdowns - 335 x 8 PR :D
reverse grip straight bar curls TUT 2/2 - 85 x 15
 
Beelzebub said:
flat bench
bar x 20
135 x 15
135 x 12
add average band with the old setup
(2) 135 x 5
(4) 215 x 5 (still not the right speed)
remove bands
215 x 5
add doubled monster mini's with cougar's setup, 145lbs dumbbell holding it down on each side.
135 x 5 (good speed)
185 x 5 (slower, probably hit 155 next time, that should be about right)

TUT 2/2 flat bench - 255 x 10


how did you manage that? lol i would not have been able to lift another rep just out of sheer muscle fatigue after the 215 x 5
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it wasn't really muscle exhausting, it was definately doing a number on my joints though. that speed work is mean on joints. it was way too much volume for flat bench but i was determined to figure it out before moving on. the guesswork is finally over. ever give the bands a try glen?
 
Hey Beelze, that write up on this newer type of program done yet? I am very intrigued by the speed work aspect of it and how to incorporate it in with TUT.

-Ryno
 
the rough draft is done but i'm not sure when he will get around to finishing it, SB is a busy man. i can give you a basic breakdown through email if you want to get started but i can't give any of his writings over until he gives the thumbs up.
 
Beelzebub said:
question for the band familiar: on squats, it feels very unstable attaching the bands at the bottom and it's a pain in the ass unracking it. i've seen a few of the PL'ers go heavier and attach the bands at the top of the powerrack instead. is there any benefit to one way or the other?
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By attaching the bands to the top, you're reducing the weight at the bottom and getting progressively heavier at the top. We'll assume that the reverse band setup reduces the bar weight by 185# at the bottom. Doing this, the weight will get progressively heavier towards the top and will help you more with the top portion of the lift moreso than out of the hole.

Squatting with the bands choked around the bottom of the rack and around the bar is more for training explosion out of the hole because it teaches you to outrun the bands, especially when you take them off (which you saw when you did that set of 375 after you took the bands off). I know, I did the same thing when I used bands for the first time. My work weight was 315+180# of tension at the top. When we took the bands off and did a set of straight weight, I came up so fast, it was almost a 315# jump squat.

This is just what I gather from using bands for squats, as i've never really done them on speed day or done reverse bands for squats. RB might be able to go a bit more in depth for you at MMI.

Hope this helps Beelze. :D
 
from what i read, the guys that attach the bands at the top are more geared towards suited squatters. it seems like for my purposes, judging by what i've read and what you said, that attaching them to the bottom is more for me - being that i lift raw. i've just gotta figure out a way to unrack it and not feel like i'm cheating death. i suppose i'll get used to it, just like everything else.
 
Beelzebub said:
from what i read, the guys that attach the bands at the top are more geared towards suited squatters. it seems like for my purposes, judging by what i've read and what you said, that attaching them to the bottom is more for me - being that i lift raw. i've just gotta figure out a way to unrack it and not feel like i'm cheating death. i suppose i'll get used to it, just like everything else.
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Yeah, I can see that, as they'd be getting a bit more pop out of the bottom and would need to focus more on the lockout portion of the squat.

I guess I'm a bit lucky, as I lift with a guy in his garage, and he has a monolift attachment on his power rack to use when we squat with bands. That does seem to be a bit of a juggling act trying to walk out the weight with bands. I can't use bands at my gym because the bottom of our racks are bolted to the floor, so band speed work at the gym I normally work out at is only for bench. :(
 
i just use the regular squat rack, not the powerrack. double the bands under the rack (where you would set the bar if you were doing curls or something) and loop it on the bar just like the bench.
 
Beelzebub said:
it wasn't really muscle exhausting, it was definately doing a number on my joints though. that speed work is mean on joints. it was way too much volume for flat bench but i was determined to figure it out before moving on. the guesswork is finally over. ever give the bands a try glen?
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yeah i've used the bands on bench and squats i like them a lot ... what i really need is to do board presses .. but i like how every thing is going in terms of size gains if not so much strength gains so i'll just keep at what i'm doing for a bit
 
I'm pickin up some bands for sure, this sounds like fun, i'd love to make my squats/deads more explosive.
 
lol, no chance. mrs. beelze and i kicked it all day. went to a japanese steakhouse (love those places), came back, drank a few sammy's and watched 'bourne identity'.
 
Beelzebub said:
just about every bench press guy has told me unless you bench shirted, the boards are useless.
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really? i assumed that the specific work would strengthen explosiveness in the region worked ... well that's good because they are a pain to do :)
 
something about the transition. boards are used to break through sticking points with a shirted bench press. with a raw bench, there's no 'relief' anywhere in the lift or any point where a portion of the weight is reduced because of a shirt. now, i could very easily be wrong with this, because nickw does board presses all the time and it's kinda hard to put up an argument with a raw bench of 700lbs. but nickw is also in a freak category that doesn't apply to a majority of lifters (if you're reading nick, freak is meant in a good way, lol). if you have a sticking point in the raw bench, then speed work may come in handy because it will train you to lift the weight with a faster motion, thereby blasting through the sticking point - hence the dave tate article i posted recently in this thread.

my 2ml's
 
yeah i've done speed work as well and that's when my bench was at its all time best in terms of strength so i totally agree with that

didn't see too much in the way of hypertrophy with that type of workout though and since i like being strong but train to gain size i'll pass on the speed work for a while more
 
didn't both of you say that you didn't notice much size gains from the DC outline, just more strength?

I like getting strong too, but would much rather have 19" arms. :D
 
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