12 Weeks Out: Training

[Beast]

Monday- 5 sets each

A1. Deadlifts
475 X 4, 4
455 X 4
405 X 4, 4

A2. Incline Bench Press
225 X 4, 4
205 X 4, 4
185 X 4

B1. Weighted Pull-Up
25 X 6, 5, 4, 4, 4

B2. Weighted Dips
50 X 6, 5, 4, 4, 4

C1. Military Press
135 X 6, 6, 6, 5, 4

C2. Barbell Shrug
315 X 6, 4, 4
225 X 6, 6 (I dropped this much purposely to do something, what that something is doesn't matter)

Workout Length: 65 minutes

Wow, today was intense. On deadlifts, as soon as I got that first rep, the next 3 were "easy". Everything else went up strong. I was surprised that I was am to maintain my strength/endurance through all 5 sets of each exercise. Must have been something I ate :D

[superman101]

I know you superset, but after you do a set of A1 and A2, do you go back to A1 or take about 1 min rest? Just curious.

[Beast]

I do A1 rest about a minute, do a set of A2 rest about a minute, do a set of A1 etc.

[Baby Bear]

For how many years have you been training to have lifts like these, and why dont you use the flat bench any more(if theres a real reason)?

Now, I know i should have asked this in the diet section, but would you still use all the suplements in your current diet if you had to pay for them personaly? That is if their really as expensive as they seem to me.

[Beast]

I've been training heavy for 5 years.

Would I use all these supps if I had to pay for all of them? No, because I couldn't afford to. I'm in debt from paying for college as it is. If I had to choose, I would most likely just use whey with NitroJet and skip everything else.

I will be doing flat bench next week. I have primarily been focusing on incline presses to hit my upper pec (clavicular head) as it is my weak point.

[Baby Bear]

5 years, well that explains it. Thanks for the reply.

[stevecc]

Beast,

when you do 10x10 sec. sprints, what do you do during the 50 sec "rest" period? -- slow jog, or as in nothing?

and are there any marked differences if one completely rests or does a slow jog after the sprints?

thanks.

[Beast]

I do the sprint, then during my rest, I slowly walk back to the starting point. Once back at the starting point, if there is any rest time left, I just stand there.

I you jogged during your rest, you most likely would not be able to go as fast for as long on the sprint portion of the interval. That is not bad depending on what you are trying to do.

Monday's Clean Cardio
155 lbs- 20 X 3 (10 sec. rests)

[Beast]

Tuesday- 5 sets each
A1. Squat
425 X 3
***I most likely could have gotten 4 reps, but my training partner is taking this week off so I had no one to spot me. I didn't want to do anything stupid with 400+ pounds on my shoulders.
405 X 4
385 X 4
365 X 4
315 X 4
What I was trying to do here was hit my highest weight, then after that just stimulate the muscles without burning out my CNS.

A2. Barbell Curl
135 X 6, 6, 6, 5, 4

B1. Stiff Leg Deadlift
345 X 4
315X 4, 4, 4, 4

B2. Close Grip Bench
225 X 6, 5, 4, 4, 4

C1. Donkey Calf Raise
500 X 6, 6, 6, 4, 4

Workout Length: 65 Minutes.

I'm just glad it's over :D

[nimrod]

hi derek, a few qns abt deadlift...

1) R they done with strap or strapless?

2) Rest pause between each rep or continuous reps?

[Beast]

Once over 455, I started using straps. Reps are continuous.

[Beast]

Wednesday- Elliptical Sprints
20 X 15 sec sprint/30 second active recovery (pedaling moederately)

[strikeanywhere]

I was wondering if and when you are going to have an article written up about your workout program. I'm interested in seeing how your results have improved since doing MAX-OT. Thanks.

[Beast]

I am trying different things right now in my program. I will begin writing the scientific portion next week though.

[Workout Maniac]

Beast, I remember asking you about your training style and you said you would write an article about it. Well I was wandering if it was HST if this question wasn't already answered, because of all this talk about the CNS and training the same body part more than once a week. Just wandering b/c I was thinking of giving HST a shot.

[Beast]

I think HST is a solid program. With HST, you are trainng well below failure most of the time (and not to failure maybe except for the last workout of each rep range). The only thing you can do is give it a try.

[Beast]

Thursday- 8 Sets Each
A1. Reverse Grip Bent Over Row
225 X 6, 6, 5
205 X 6, 6, 5
185 X 6, 6

A2. Incline DB Press
100 X 6, 5
90 X 6, 5
80 X 6, 5
70 X 6, 5

B1. 1-Arm Pulldown
100 X 9, 6
90 X 9, 6
80 X 9, 6
70 X 9, 6

B2. Cable Cross Over
100 X 9, 6
90 X 9, 6
80 X 9, 6
70 X 9, 6

C1. Chain Lateral
(30 X 6) X 8
***Not trying to go near failure here since I have clean cardio later today.

C2. Behind the Back Smith Shrugs
235 X 9, 8, 7, 6, 6
185 X 9, 8, 7
***It's all about technique, not the amount of weight.

D1. Bent Over Cable Lateral
70 X 9, 8, 7, 6
60 X 9, 8, 7, 6

D2. Incline DB Shrug
70 X 9, 8, 7, 6, 6
60 X 6, 6

Workout Length: 80 minutes
A very brutual, but in a way enjoyable workout. I took an extra serving of GO today.
1st Serving at 5:30 AM
2nd Serving at 5:50 AM
I think it helped :D

[spytech]

64 sets lol, thats awesome. Good work D :)

[Beast]

A1. Hack Squat
(360 X 6) X 8

A2. Seated Calf Raise
145 X 9, 8, 7, 6, 6, 6, 9, 8

B1. Leg Extension
200 X 9, 8, 7, 6, 6, 5, 5, 4

B2. Slanted Calf Raise
(300 X 6) X 8
***far from failure

C1. Single Leg Curl
100 X 9, 9, 6
76 X 9, 9, 6, 6, 6

C2. Machine Preacher Curl
90 X 9, 6, 6
75 X 9, 6, 6
50 X 9, 9

D1. Seated Leg Curl
120 X 9, 6
100 X 9, 6
80 X 9, 8, 7, 6

D2. V-Bar Pressdown
90 X 9, 7, 6
70 X 9, 6
50 X 9, 8, 7

E1. 1-Arm Cable Hammer Curl
70 X 9, 8, 7, 6
50 X 9, 8, 7, 6

E2. 1-Arm Cable Pressdown
50 X 9
40 X 9, 8, 7, 6
30 X 9, 8, 7

Workout Length: 85 minutes

This is the end of phase one of my contest prep. My training will change on Monday.

[sword chucks]

8 sets of each... damn. That must be tough.

Are you going to kind of "taper" off with this same routine starting next week, or just begin new exercises next week?

[Beast]

Different plan of attack, but I'll be keeping most of the exercises the same.

[sword chucks]

Originally posted by Beast
Different plan of attack, but I'll be keeping most of the exercises the same.

Sounds good, I was just wondering.

[Starsky]

Originally posted by Beast
I do A1 rest about a minute, do a set of A2 rest about a minute, do a set of A1 etc.


That's pretty hardcore. Usually wait at least 2-3 minutes between heavy sets. Anyways, you know what your doing :)

[Younglifter14]

these workouts look great. Your clean cardio sessions look sick also. only 10 seconds rest with 155lbs :D?

How do you feel about clean cardio so far?

Good luck and keep it up

Young

[The Apocalypse]

Absolutely insane man. And yeah, I was always curious about the supplement thing because that seemed reallly expensive to me. Makes sense now. But yeah, those high volume workouts look like a lot of fun bro, keep it up and your looking like a BEAST.

[Beast]

I forgot to put Thursday's clean cardio:
155 X 20 X 3 (10 sec rests)

I really like the clean cardio. I feel like I am getting a good "aerobic" workout and it is not boring.

The high volume workouts were kind of fun... in a sick and twisted way. The next 4 weeks should be interesting. I'm not sure how my current setup with pan out, but it shall be fun testing it out.