The Beast on Wade's Program

[demonwareltd]

Can you tell me real quick how to embed a video into your forum post? I had played around with it one day and couldn't get it to work. Youtube for example, what tags do I need to embed a youtube video? Wouldn't mind having meaningful vid clips from time to time in my log and also if I capture any of my back breaking workouts on camera, might wanna post up.

[HARRYBEAST]

Well good luck on catching Spaz. Not too many people I know who are 5'5", 210 lbs and ripped to shreds!

Well after I diet down I will just need to shrink about 7 inches.

Can you tell me real quick how to embed a video into your forum post? I had played around with it one day and couldn't get it to work. Youtube for example, what tags do I need to embed a youtube video? Wouldn't mind having meaningful vid clips from time to time in my log and also if I capture any of my back breaking workouts on camera, might wanna post up.

[ youtube] [/ youtube]

without the spaces

[liftingson]

Ass kickin work Beast! Tire flips are awsome.

[HARRYBEAST]

Anyone have suggestions as to what I should do on my off day of this program?

[pastorpritch]

Anyone have suggestions as to what I should do on my off day of this program?

Honey-do list

[demonwareltd]

Honey-do list

Haha. I think Pritch has it right!

[HARRYBEAST]

Honey-do list

I don't get a day off from that ever. My motto is as long as I get done so does the list

[HARRYBEAST]

WEDNESDAY

Recovery Work
Track
Lazy 1.5 mile walk. Really just to help loosen up my legs

Stretching
Precor Stretch Trainer - 2 cycle, 10 deep breaths per stretch
Posterior Stretch Machine - 10 deep breaths per leg @ 65,75, 80 degrees
Split Machine - 10 deep breaths @ 80, 90, 100, 105 degrees
Cat/Cow Stretch - 5 cycles
Updog/Child's Pose - 5 cycles


Sauna
Sat in there for about 15 minutes and did some more light stretching


Foam Rolling
I plan on getting in some work on the foam roller tonight. Hopefully I can report tomorrow that I actually did it



Supplements
AM Supps
ErgoBurn - 2 caps
ErgoBolic - 2 caps
Multivitamin
BCAAs - 3 scoops
Post-Workout
AfterMath - 1 packet
PM Supps
ErgoBurn - 2 caps
ErgoBolic - 2 caps


The Payoff

[demonwareltd]

Maybe you posted this earlier in the log and I missed it, but with the Ergobolic, you dose it 2 caps, twice a day....is that first thing in the morning and right before bed?

[liftingson]

gotta love those lazy days! Im taking tomorrow off, just gonna do alittle walking and foam rolling.

[HARRYBEAST]

gotta love those lazy days! Im taking tomorrow off, just gonna do alittle walking and foam rolling.

It was weird to be in the gym and not be sweating my ass off though

[NC_Tarheel]

I see Agile 8 and a lot of rest in my future tonight after my lower session yesterday

[HARRYBEAST]

THURSDAY

Wendler's 5-3-1 for Powerlifters
3x3 Week

Bench Press
I was pumped on my way to the gym today!
45x20
135x10
185x5
225x3
250x3
285x8 Rep PR!
315x1
325x1
I was stoked to get 8 reps with 285, but even happier to still have enough in the tank for a couple heavy singles

ASSISTANCE WORK
30-60 sec rests between sets

Pendelay Rows
135x10
135x10
135x10
135x10
135x10
I thought this was light till I got to the 4th and 5th set. I will probably add 10lbs next week. I switched the order of these with the incline press cause some teenage crew was hogging the incline bench

DB Incline Press
75x10
75x10
75x10
75x10
75x10
I never thought 75s could be heavy but I actually had to struggle on the last rep of the last set

Pressdowns (at pulldown station)
70x10
70x10
70x10
70x10
70x10
I will probably bump this up a little next time too


Conditioning
Warmed up by taking the 10 minute walk around the track then changed my mind from the Heavy Ropes and Heavy Bag to...

Farmer's Walk
So I picked up some 75s and thought I would easily make it around the 1/11 of a mile track.
75s by 1/3 of track
Rested by taking a lap around the track and then picked them back up
75s by 1/3 of track
Rested by taking a lap around the track and then picked them back up
75s by final 3rd of track
that was much harder than I thought. I finished up using 45 lb plates
45s for 1 full lap
walk lap
45s for 1 full lap
walk lap
45s for 1 full lap
walk lap
45s for 1 full lap
walk lap
Wow this was much tougher on the forearms than I thought it would be. I am glad I didn't ride the moped today


Stretching
Precor Stretch Trainer - 2 cycles, 10 deep breaths per stretch
Posterior Stretch Machine - 10 deep breaths per leg @ 55,65,75 degrees


Supplements
AM Supps
ErgoBurn - 2 caps
ErgoBolic - 2 caps
Multivitamin
Pre-Workout
ErgoPump - 2 scoops
Intra-Workout
BCAAs - 3 scoops
Post-Workout
AfterMath - 1 packet
PM Supps
ErgoBurn - 2 caps
ErgoBolic - 2 caps


The Payoff

[kenny878]

grats on the Big Bench #'s you put up man!

[Rjeezie]

That's some pretty good work man. Those Farmers walks at the end look tough!

[HARRYBEAST]

grats on the Big Bench #'s you put up man!

Thanks man!

That's some pretty good work man. Those Farmers walks at the end look tough!

They were. I had no idea how hard till I tried them

[HARRYBEAST]

FRIDAY

Wendler's 5-3-1 for Powerlifters
3x3 Week

I had the day off today so today's workout was powered by an IHOP breakfast with the family. I did a little extra conditioning to offset it

I come into the gym and see both the squat rack and the power rack are being used for a curling festival. there are two groups of 3 guys a piece working in with each other to do Barbell curls. Beast was not happy. After some grunting and death stares one of the groups finished up...

SQUAT
45x15
135x10
225x5
285x3
330x3
370x7 Rep PR!
405x1
415x1
I was stoked to get 7 reps with 370, but even happier to still have enough in the tank for a couple heavy singles. I am really liking this workout now

ASSISTANCE WORK
30-60 sec rests between sets

Leg Press (PWO)
450x10
450x10
450x10
450x10
450x10
I thought this was light till I got to the 4th and 5th set. I was definitely feeling tight in my legs all weekend

Decline Situps
10 reps
10 reps
10 reps
10 reps
10 reps
I was planning on doing these weighted till I figured out that I might not be able to get 10 reps with weight in my hands Oh well its just another place to improve


Conditioning
Warmed up by taking the 10 minute walk around the track.

Heavy Bag Attack
I would ho all out for 50 strikes (punches, elbows, or knee strikes)
then rest 1-2 minutes
repeated 8 times
I loved this and it had me sweating like a mofo
I cooled down with another 15 minute walk around the track

Stretching
Precor Stretch Trainer - 2 cycles, 10 deep breaths per stretch
Posterior Stretch Machine - 10 deep breaths per leg @ 55,65,75 degrees


Supplements
AM Supps
ErgoBurn - 2 caps
ErgoBolic - 2 caps
Multivitamin
Pre-Workout
ErgoPump - 2 scoops
Intra-Workout
BCAAs - 3 scoops
Post-Workout
AfterMath - 1 packet
PM Supps
ErgoBurn - 2 caps
ErgoBolic - 2 caps


The Payoff

[bmgamble]

Congrats on the bench and squat PRs! It sounds like this is going to be a great program for you, especially the change up in the cardio to conditioning work. Nicely done.

[HARRYBEAST]

Congrats on the bench and squat PRs! It sounds like this is going to be a great program for you, especially the change up in the cardio to conditioning work. Nicely done.

yeah unfortunately I had a high calorie weekend

[Rjeezie]

Smashing through PR's like it's nothing!!!

[VitaSineFinibus]

IN for some 531

[BHendrix]

Good work on the PRs. This is my 3x3 bench day. we'll see what happens.

[HARRYBEAST]

Smashing through PR's like it's nothing!!!

Its what I do

IN for some 531

Glad to have you!

Good work on the PRs. This is my 3x3 bench day. we'll see what happens.

I am on a 3x5 week this week. I felt good today.

[HARRYBEAST]

MONDAY

Wendler's 5-3-1 for Powerlifters
3x5 Week

Standing Military Press
45x10
95x10
120x5
140x5
155x5
I had to tell myself not to go to failure on the last set

ASSISTANCE WORK
45-60 sec rests between sets

Chins (assisted)
-55x10
-55x10
-55x10
-70x10
-70x9
Last week I only made 2 sets at -55 Next week I will try to get 4 sets with -55x10

Dips (assisted)
-55x10
-55x10
-55x10
-55x10
-55x10
I went from 5 sets of 10 @ -70to 5 sets of 10 @-55
Hopefully with some work I will be up to BW sets in a few cycles

BB Curls
75x10
75x10
75x10
75x9+1 +1 rep
75x8 +1,+1 +1 rep
I think I will stick with this weight until I can hit 5 sets of 10


Conditioning
3 laps brisk walk to warm up
40 yard Sprints
10@40yards
So I did these by sprinting one of the straight aways of our track, recovery was walking the other 3/4 of the lap
These were more what I take to be Easy Conditioning. I was out of breath and HR was up but I was fully recovered after walking the rest of the lap. I might try 1/2 lap sprint 1 lap recover next time
3 laps cooldown


Stretching
Precor Stretch Trainer - 2 cycles, 10 deep breaths per stretch
Posterior Stretch Machine - 10 deep breaths per leg @ 65, 75, 85 degrees
Split Machine - 10 deep breaths @ 90, 100, 110, 115, 120 degreesStretch PR!
Cat/Cow - 5 cycles
Updog/Child's Pose - 5 cycles


Supplements
AM Supps
ErgoBurn - 2 caps
ErgoBolic - 2 caps
Multivitamin
Pre-Workout
ErgoPump - 2 scoops
Intra-Workout
BCAAs - 3 scoops
Post-Workout
AfterMath - 1 packet
PM Supps
ErgoBurn - 2 caps
ErgoBolic - 2 caps


The Payoff

[BHendrix]

Have you had a chance to try pressing with closer grip yet?

145x6 was my last MP set last week and that was all I had that day.


This is my best PP set....havent done them in a while though

[HARRYBEAST]

Have you had a chance to try pressing with closer grip yet?

145x6 was my last MP set last week and that was all I had that day.


This is my best PP set....havent done them in a while though

I do press a little less wide now. It is helping with the Military Press though. This is a strict press for me though. No (well as little as possible) leg drive. Its rough.

[VitaSineFinibus]

I'm not a fan of push press, keeping the calves out of the movement puts alot more concentration of the movement on the delts rather than your whole body. But pp does help the ego a bit

[BHendrix]

I do press a little less wide now. It is helping with the Military Press though. This is a strict press for me though. No (well as little as possible) leg drive. Its rough.

It is rough, Thursday ill try to get some video of what will hopefully be a Military press PR.

[Outside backer]

I may have missed it, how did u do with the foam roller

[HARRYBEAST]

I'm not a fan of push press, keeping the calves out of the movement puts alot more concentration of the movement on the delts rather than your whole body. But pp does help the ego a bit

for sure. I like a strict press.

It is rough, Thursday ill try to get some video of what will hopefully be a Military press PR.

Awesome. Your Bench PR was awesome

I may have missed it, how did u do with the foam roller

Pretty crappy since I forgot all about it. Tomorrow I am taking a yoga glass and may make it my standard Wednesday workout.