The Beast on Wade's Program

[BHendrix]

Thats what I like to see! Bench PR's all day!

[demonwareltd]

Great workout. Even those incline DB presses for so many sets/reps blew me away!

As for the volume of accessory lifts on your deload, if you feel like you are lifting near your max (meaning 10 reps is about all you can get with the weight, maybe 11), then I'd drop the weight 20-30% during the deload. If you are able to breeze through the accessory lifts easily with a good amount in the tank, I'd just keep the weight there...

[BHendrix]

In reference to the assistance work on deload week; I usually have just kept everything the same but it confused me as well...IMO as long as the reps are at least 10+ you should be just fine.

[HARRYBEAST]

Nice PR on bench! Always nice to do more than anticipated. Hope your chiro appointment went well and the back loosens up.

Thats what I like to see! Bench PR's all day!

Thanks fellas!

Great workout. Even those incline DB presses for so many sets/reps blew me away!

As for the volume of accessory lifts on your deload, if you feel like you are lifting near your max (meaning 10 reps is about all you can get with the weight, maybe 11), then I'd drop the weight 20-30% during the deload. If you are able to breeze through the accessory lifts easily with a good amount in the tank, I'd just keep the weight there...

The incline presses were a grinder. I was thinking the same thing. My assistance lifts are pretty challenging right now. So I might scale them back this week normally, but this week I deload and then am on vacation the next so I will probably leave asst work where it is since I am taking a week off next week

In reference to the assistance work on deload week; I usually have just kept everything the same but it confused me as well...IMO as long as the reps are at least 10+ you should be just fine.

That's what I have done in the past too

[HARRYBEAST]

FRIDAY

12:30pm
Wendler's 5-3-1 for Powerlifters
5-3-1 Week

SQUAT
45x15
135x5
225x5
305x5
350x3 Rep PR!
390x5 Rep PR!
So its hard to see in the vid, but on the 390 set I bumped the bar and twisted my back up while walking out with it. It felt find as I corrected it and hit the set but started knotting up afterwards.
405x1
405xFail (second attemp in vid)
I went about an inch down and could tell my back was not right. Luckily I was headed for a Chiro & Massage right after this



ASSISTANCE WORK
30-60 sec rests between sets

Leg Press (PWO)
500x10
500x10
500x10
500x10
500x10
+50lbs on all sets!!! For some reason these did not bother my back at all

Decline Situps
10 reps
10 reps
10 reps
10 reps
10 reps
I will probably add a 10 lb plate next week


Stretching
Precor Stretch Trainer - 2 cycles, 10 deep breaths per stretch, I also threw in the lower and upper back stretches between sets of Decline Situps.
Posterior Stretch Machine - 10 deep breaths per leg @ 80,90 degrees
Cat/Cow Strech - 5 cycles
Upward Dog/ Child's Pose - 5 Cycles


Massage
I had them focus on my middle back to trap area since that is what was knotting up most. It really helped.

Chiropractor
He gave me some pointers with the foam roller and told me that I could just cut my long foam roller in half and take one to the gym so I could get it in more often. What a great idea. Its in my car today to put in my locker at the gym.
He also gave me some pointers that should make farmer's walks less painful. Hopefully his suggestions will help.


Goofing off with Eva
We took this on Friday during the day when we were hiding from the heat



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


The Payoff

[Rjeezie]

So i see you crushing all these PR's, that's awesome. How is your weight doing? Still dropping?

[HARRYBEAST]

So i see you crushing all these PR's, that's awesome. How is your weight doing? Still dropping?

yeah but very slowly. yesterday I weighed in at 248. So down about 7lbs in 3 weeks.

[bmgamble]

yeah but very slowly. yesterday I weighed in at 248. So down about 7lbs in 3 weeks.

Not bad. I know the feeling. I keep telling myself it took a while to add the weight, so it will take some time to lose it. Going in the right direction!
Nice job on the Big Squats PR.

[VitaSineFinibus]

Crushed 2 PR's nice job beast!

[NC_Tarheel]

Nice as...I mean...squat. Different angle so no way to call depth on that one.

Squatting looking into a mirror sucks

[HARRYBEAST]

Not bad. I know the feeling. I keep telling myself it took a while to add the weight, so it will take some time to lose it. Going in the right direction!
Nice job on the Big Squats PR.

yep!

Crushed 2 PR's nice job beast!

Thanks

Nice as...I mean...squat. Different angle so no way to call depth on that one.

Squatting looking into a mirror sucks

The squat rack I usually set the camera on was in use. I figured from behind was better than no vid

[HARRYBEAST]

MONDAY

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

Standing Military Press
45x10
75x5
90x5
110x5
Boring deload

ASSISTANCE WORK
45-60 sec rests between sets

Chins (assisted)
-55x10
-55x10
At this point some dude comes over and asks if he can work in
-55x10
-55x10 PR!
-55x9
I am bummed that I hit the same reps as last time. Then I walk over and look at the pin. -40 I completely missed that the guy I let work in moved the pin So the last 3 sets were really...
-40x10 PR!
-40x10
-40x9
So next time I will start with -40 and see how many sets of 10 I can get

Dips (assisted)
-25x10
-25x10
-25x10
-25x10
-25x10 PR!
I went from 5 sets of 10 @ -40to 5 sets of 10 @-25
Hopefully with some work I will be up to BW sets in a few cycles

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


Conditioning
3 laps brisk walk to warm up
Heavy bag Combos
Jab/Cross x 25
30 second rest
Jab/Cross x 25 (other side)
30 second rest
Jab,Cross,Hook x 20
30 second rest
Jab,Cross,Hook x 20 (other side)
30 second rest
Jab,Cross,Hook,Uppercut x 15
30 second rest
Jab,Cross,Hook,Uppercut x 15
30 second rest
Knee Strikes x 20 each side
3 laps cooldown


Stretching/Rolling
Foam Rolling 30 seconds each at IT Bands, Quads, Hams, Back, Calves
Precor Stretch Trainer - 2 cycles, 10 deep breaths per stretch
Split Trainer - 30 seconds @ 80,90,100,105,110,115,120 degrees


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


The Payoff

[yakuzastyle]

Nice, strong squats!

Yeah, boring deload. I skipped my deload week since I was on vaca and called that my deload

[HARRYBEAST]

Nice, strong squats!

Yeah, boring deload. I skipped my deload week since I was on vaca and called that my deload

I was thinking of that but I have my deload this week and then on vacation next. So I have 2 deload weeks

[HARRYBEAST]

TUESDAY

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

DEADLIFT
135x10
195x5
245x5
295x5
(Yawn) This is pretty boring

ASSISTANCE WORK
45-60 sec rests between sets

Good Mornings
125x10
125x10
125x10
125x10
125x10 +10lbs on all sets
I wanted to make sure I got all the reps on these with good form. When I get back from vacation I will bump the weight to 135

Hanging Leg Raises (knees bent)
10 reps
10 reps
10 reps
9 reps
8 reps
I did these way more strict than I have been. I think I will continue to do them this way. The last rep or 2 of each set still had some bend in the knees. It was straighter than last week, but still not high quality reps


Conditioning
Tire Flips (163lb tire)
1 lap = about 20 yards
rest were as long as I needed
1 lap
2 lap
3 lap
4 lap
5 lap Conditioning PR!
4 lap
3 lap
2 lap
1 lap
I was so close to puking after the 5 length run. I mean I was over the trash can, mouth watering, even a little dry heaving. It was harsh. Why is it that this makes me feel more bad ass than when I deadlift over 500? I think its because this is a harder feat for me at the moment


Explosive Tire Flips
20 times
One of the trainers at the gym was doing these. He said it helps with explosive power on deads. Basically it was just a flip but as explosive as you can do it.

Track Cooldown
1 mile on the track, just a brisk walk.
I mostly did this because I had time to kill.


Stretching
Precor Stretch Trainer - 1 cycle, 10 deep breaths per stretch
Split Trainer - 30 seconds @ 80,90,100,105,110 degrees


Supplements
AM Supps
Multivitamin
Pre-Workout
ErgoPump - 2 scoops
Post-Workout
AfterMath - 1 packet
I just decided to lay off the Ergobolic and ErgoTest till I get back from vacation. At that time I will decided what to set my goals at. I will still be running this program, but I need to set some concrete goals. I will definitely be doing a more serious cut, and will be tracking nutrition. I am going to get some conditioning work in during the vacation and am shooting for a mini goal of at least not gaining weight during vacation.


The Payoff

[VitaSineFinibus]

Great job with the conditioning each workout.
Man I wish I had tires at my gym!!

[HARRYBEAST]

Great job with the conditioning each workout.
Man I wish I had tires at my gym!!

Thanks
I wish we had a heavier one.
Hopefully I will have some fun stuff to post when I get back from vacation. I plan on using the Beach to beat myself up some

[NC_Tarheel]

Thanks
I wish we had a heavier one.
Hopefully I will have some fun stuff to post when I get back from vacation. I plan on using the Beach to beat myself up some

I recommend hill sprints up Jockey's Ridge on the bigger Dune. It will kick your ass!!!

Plus there's a decent size pool where rain water gathers for the kids to play in while daddy goes nuts for a bit

[demonwareltd]

Love reading your workouts, you are making some great progress, especially while effectively in a caloric deficit and dropping weight!

How long do your workouts typically take, including the conditioning? Reading them it seems like maybe 2 hours or so, but wasn't sure...

[HARRYBEAST]

I recommend hill sprints up Jockey's Ridge on the bigger Dune. It will kick your ass!!!

Plus there's a decent size pool where rain water gathers for the kids to play in while daddy goes nuts for a bit

We plan on trying that one day. I am sure I will be very annoyed that you suggested it the next day

Love reading your workouts, you are making some great progress, especially while effectively in a caloric deficit and dropping weight!

How long do your workouts typically take, including the conditioning? Reading them it seems like maybe 2 hours or so, but wasn't sure...

Weight is still sitting around 248-249. I am not on any restricted diet as much as I am just trying not to eat like crap. Normally I am in the gym for about 1.5 hours. I got more conditioning stuff in this week since its a deload week.

[HARRYBEAST]

WEDNESDAY

PIYO
45 minute class
This was an ass kicker today. She did a lot of pilates ab moves and they put a hurt on me. I was sweating like crazy when the class was done

I was able to get a little deeper on a few poses than I did the first week I started PIYO. I am hoping to improve weekly and to spend a little less time oogling the hot chick in the front row and a little more concentrating on PIYO


Supplements
AM Supps
Multivitamin
Post-Workout
AfterMath - 1 packet


The Payoff

[demonwareltd]

What, may I ask, is PIYO? Is it basically like a pilates class? I tried doing a pilates exercise videoe years ago when my wife and I were dating. Holy crap you have no idea how weak your core is until you try to keep up with it. I was crying like a little girl...

[HARRYBEAST]

What, may I ask, is PIYO? Is it basically like a pilates class? I tried doing a pilates exercise videoe years ago when my wife and I were dating. Holy crap you have no idea how weak your core is until you try to keep up with it. I was crying like a little girl...

PiYo = Pilates/Yoga Blend. Its a great class. I take it for 2 reasons:
1) I need some mobility/flexibility work
2) I take it with my mom and she loves it

[demonwareltd]

PiYo = Pilates/Yoga Blend. Its a great class. I take it for 2 reasons:
1) I need some mobility/flexibility work
2) I take it with my mom and she loves it
3) Ogling the hot chick in the front row.

I went ahead and added the 3rd reason you missed up above...

[HARRYBEAST]

I went ahead and added the 3rd reason you missed up above...

Good call. There is actually 2 or 3 to oogle but this one in particular leaves me drooling

[therockap1]

Haven't been getting updates sent to me In for ErgoEpicness!

[HARRYBEAST]

Haven't been getting updates sent to me In for ErgoEpicness!

????

[Rjeezie]

What, may I ask, is PIYO? Is it basically like a pilates class? I tried doing a pilates exercise videoe years ago when my wife and I were dating. Holy crap you have no idea how weak your core is until you try to keep up with it. I was crying like a little girl...

Don't know about pilates, but I did a "hot room" Yoga class a few times and it KILLED me... That's the first time I realized that not all Yoga is the same

[HARRYBEAST]

Don't know about pilates, but I did a "hot room" Yoga class a few times and it KILLED me... That's the first time I realized that not all Yoga is the same

hot yoga is a killer. I have only done that once. Too hot for me.

[ddog171]

In on this thread. Some epic lifting going on in here.