The Beast's Redemption Continues! 2011 Contest Prep #2!

[Michael Blaise]

Derek when you say you did:

"Incline DB Press 105's X 6, 6"

Does this mean you did 2 sets of 6 reps with 105lbs, or
does this mean you did 105lbs for 6 reps then rested for a few seconds and then did 105lbs for another 6 reps (rest pause)?

[Beast]

Derek when you say you did:

"Incline DB Press 105's X 6, 6"

Does this mean you did 2 sets of 6 reps with 105lbs, or
does this mean you did 105lbs for 6 reps then rested for a few seconds and then did 105lbs for another 6 reps (rest pause)?

2 sets of 6 reps.

[MyNameIsArt]

Are you still using AGS principles going to complete failure?

[Beast]

Are you still using AGS principles going to complete failure?

No I am not using AGS-10 principles right now.

[Beast]

I starting doing some cardio in the evening yesterday and will do it Mon, Tues, Thurs, and Fri evening. Just a quick 20 mins right now.

[Beast]

3-15-11: Deadlifts/Hams

Warm-Up cardio + dynamic stretching

Deadlift
135 X 10
185 X 8
225 X 6
275 X 4
315 X 3
.
ramped up in weight by 20 lbs per set
.
495 X 1
Like I did with squats, I went into the set of 495 only planning on going for 1 rep so my form would be perfect. The 495 went up very smoothly.

DB SLD
75's X 10
80's X 10
85's X 10
My body was already torched before I started the DB SLDs and I can already tell me lower back will be mighty sore tomorrow!

Standing Single Leg Curl
25 X 15

Smith Shrug
315 X 12 (Wide Grip), 12 (Medium Grip), 12 (Close Grip)

I had planned to do some back thickness work but I felt I had beat up my body enough.

[robertfah]

Big numbers there Beast....especially dem Deads...

[MuscleMom]

You are getting it done!!!

Have fun with the xtra cardio

[Beast]

Big numbers there Beast....especially dem Deads...

Thanks Robert!

You are getting it done!!!

Have fun with the xtra cardio

Evening cardio done Mon and Tues. Just some HIIT cardio today. I can't say I am a fan of doing cardio but it is a necessary evil to get shredded

[fltallpaul]

Derek I rememeber when you hurt your back a while ago you laid off of DL's for a long time. Did you find your strength returned pretty quickly once your back was better? I am dealing with something similiar right now. My back is better now and before the layoff I was around a 500lb 1RM.

[NC_Tarheel]

3-15-11: Deadlifts/Hams

Warm-Up cardio + dynamic stretching

Deadlift
135 X 10
185 X 8
225 X 6
275 X 4
315 X 3
.
ramped up in weight by 20 lbs per set
.
495 X 1

You KNOW you wanted to put a 2 1/2 on there!!!!

Nice deads. Are you using straps, DOH or Mixed grip??

[Beast]

Derek I rememeber when you hurt your back a while ago you laid off of DL's for a long time. Did you find your strength returned pretty quickly once your back was better? I am dealing with something similiar right now. My back is better now and before the layoff I was around a 500lb 1RM.

It has been a gradual strength increase for me since being able to squat and deadlift again. I am still well below where I used to be. My deadlift strength increased more quickly than my squat strength. I don't know if that is due to my specific injury but that is just what I have noticed.

[annemarie_DJ]

Evening cardio done Mon and Tues. Just some HIIT cardio today. I can't say I am a fan of doing cardio but it is a necessary evil to get shredded

Uhm yeah... welcome to my world ! Hope you enjoyed your HIITs "madness" concoction. I did it this morning and it added up to 65 mins, rather than 60. A ton of fun. And then my bicep veins came up to say hello Let's get shredded.

[MuscleMom]

Uhm yeah... welcome to my world ! Hope you enjoyed your HIITs "madness" concoction. I did it this morning and it added up to 65 mins, rather than 60. A ton of fun. And then my bicep veins came up to say hello Let's get shredded.

Oh boy... HIIT madness concoction...what am I in for

Whatever it takes

[Beast]

You KNOW you wanted to put a 2 1/2 on there!!!!

Nice deads. Are you using straps, DOH or Mixed grip??

Double overhand. I use straps once I get into the 400's but go strapless up until then.

Uhm yeah... welcome to my world ! Hope you enjoyed your HIITs "madness" concoction. I did it this morning and it added up to 65 mins, rather than 60. A ton of fun. And then my bicep veins came up to say hello Let's get shredded.

The HIIT setup was pretty hard, especially after deadlifts yesterday. I can see this protocol being very effective.

Oh boy... HIIT madness concoction...what am I in for

Whatever it takes

Oh lookie my next torture victum

[Sporto1633]

Evening cardio done Mon and Tues. Just some HIIT cardio today. I can't say I am a fan of doing cardio but it is a necessary evil to get shredded

It's like the ultimate love/hate relationship in competitive bodybuilding

Sporto

[Beast]

It's like the ultimate love/hate relationship in competitive bodybuilding

Sporto

You ain't lying!

[Beast]

3-17-11: Chest/Delts/Tris

Warm-up cardio + dynamic stretching

Push Press
6 sets of 3 ramping up the weight

Reverse Band Bench Press
Worked up to a max of 405 lbs for 5 reps (video below)


I could of left the gym at this point and had a truly effective workout. I am really digging the reverse band bench press.

Reverse Band Close Grip Bench Press
315 X 6, 6, 6

Couple sets of:
Free Motion Flies
1-Arm Cable Side Lateral
1-Arm Reverse Pressdown

Post-Workout pic when I got home:

[Lando33]

post-workout pic when i got home:

reeeeediculos!

[adminJaxon]

Derek that bench is just insain man! I may give that a try too!...well minus a few plates I mean

[vitaminboys]

Are the bands meant to make the bottom part of the movement easier?

I haven't been able to bench for years and am wondering if this could help with my shoulder issues.

[Beast]

reeeeediculos!

Thanks Big Rob!

Derek that bench is just insain man! I may give that a try too!...well minus a few plates I mean

Are the bands meant to make the bottom part of the movement easier?

I haven't been able to bench for years and am wondering if this could help with my shoulder issues.

Doing reverse band bench press increases the loading at the top of the movement where your arms are extended and you are naturally your strongest. So at the top of the movement you are supporting all (or close to all) the weight on the bar but at the bottom of the movement the bands and supporting some of the weight.

One of the reasons why I wanted to try these is because my right shoulder has been bothering me, specifically at the bottom position of bench presses. So decreasing the loading at the bottom of the bench would put less stress on my shoulders and allow me to overload my chest. I feel this form of benching almost entirely in my chest. So I can continue to overload my chest while not over-stressing my shoulder. Note my shoulder was not bad, just bothering me a bit.

[EFLD]

3-17-11: Chest/Delts/Tris

Warm-up cardio + dynamic stretching

Push Press
6 sets of 3 ramping up the weight

Reverse Band Bench Press
Worked up to a max of 405 lbs for 5 reps (video below)


I could of left the gym at this point and had a truly effective workout. I am really digging the reverse band bench press.

Reverse Band Close Grip Bench Press
315 X 6, 6, 6

Couple sets of:
Free Motion Flies
1-Arm Cable Side Lateral
1-Arm Reverse Pressdown

Post-Workout pic when I got home:

What are you currently weighing?

[Beast]

What are you currently weighing?

Somewhere between 207-208. I will do my official weekly weigh-in tomorrow morning.

[CM82682]

D, those the strong bands from EliteFTS? I've been thinking about getting some bands but not 100% sure which ones to get.

[Beast]

D, those the strong bands from EliteFTS? I've been thinking about getting some bands but not 100% sure which ones to get.

Yes they are. I have the strong, average, light, and monster minis. If you are just doing to start with one pair I would opt for the "average" bands since they are in the middle and will let you get an idea of how they feel.

[Beast]

3-18-11: Quads + Calves

Warm-Up Cardio + Dynamic Stretching

Squats
225 X 5
245 X 5
265 X 5
285 X 5
305 X 5
325 X 5
345 X 5
My quads were feeling a bit fatigued today from the extra cardio I have been doing lately, but I still felt strong.

Adductor
145 X 10

Abductor
145 X 10

Hack Squat
380 X 10, 8, 6

Single Leg Press
180 X 15, 12

V-Squat Calf Raise
360 X 10, 10

Seated Calf Raise
180 X 6
90 X 15

Gotta love the pain of a leg workout! This is the first time I have done single leg leg press in a long time, but I figured including some single leg work is probably a good idea since every thing else I do is both legs together. I may or may not do some cardio this evening, I haven't decided yet

[Spottydog]

Hey Derek. If it weren't for you I would never have gotten to where I am now.
Therefore your thread is deserving of my sub

[whatnow5]

Nice reverse band benching D! RB benching has increased my lockout a ton! It also does save shoulder a lot. Love it!

[bucsfan]

In!