The Beast on Wade's Program

[HARRYBEAST]

yeah its all good now. Well the real test will be tomorrow's deads but today sprints didn't bother it.

[HARRYBEAST]

MONDAY

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

Standing Military Press
45x10
95x8
140x5
160x3
175x5 PR!
I was feeling really good after that so...
195x1
There was a little leg drive in this one so I did it again
195x1
This one was perfect. No leg drive just a strict press

ASSISTANCE WORK
45-60 sec rests between sets

Chins (assisted)
-55x10
-55x10
-55x10
-55x10 PR!
-55x9
Last week I only made 3 sets at -55 Next week I will try to get 5 sets of 10 with -55x10

Dips (assisted)
-40x10
-40x10
-40x10
-40x10
-40x8 PR!
I went from 5 sets of 10 @ -55to 4 sets of 10 @-40
Hopefully with some work I will be up to BW sets in a few cycles

BB Curls
75x10
75x10
75x10
75x10 PR!
75x8
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
4@40yards
recovery was 40yd walk
3@80yards
recovery was 160yd walk
2@120yards
recovery was 160yd walk
1@160yards
recovery was 160yd walk
3 laps cooldown


Stretching
Precor Stretch Trainer - 2 cycles, 10 deep breaths per stretch
Posterior Stretch Machine - 10 deep breaths per leg @ 70, 80, 90 degrees
Cat/Cow - 5 cycles
Updog/Child's Pose - 5 cycles


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

[Outside backer]

great work brah

[BHendrix]

Thats some serious pressing man. Good job!

[bmgamble]

Nice presses! Have to appreciate strict form there. I need to incorporate chins and dips back in my sessions. They just seem to build up some nice strength.

[velocityrob]

Strong presses, those are tough with good form.

Fine looking stack as well.

[HARRYBEAST]

great work brah

Thanks

Thats some serious pressing man. Good job!

Thanks

Nice presses! Have to appreciate strict form there. I need to incorporate chins and dips back in my sessions. They just seem to build up some nice strength.

I am sore throughout my shoulders and chest today

Strong presses, those are tough with good form.

Fine looking stack as well.

They sure are. And it sure is

[Rjeezie]

How do you feel since changing your cardio to more HIIT? I use to love sprinting (can't because of my knee, haven't been cleared for sprinting or impact activities).

[HARRYBEAST]

How do you feel since changing your cardio to more HIIT? I use to love sprinting (can't because of my knee, haven't been cleared for sprinting or impact activities).

Its a world of a difference. I went from dreading condition sessions to being excited about them. I love how cardio is now challenging.

[liftingson]

195 with strict form is strong man! Nice work.

[HARRYBEAST]

195 with strict form is strong man! Nice work.

thanks man. I am hoping to eventually be doing 225 like that

[demonwareltd]

Did you really sprint 160 yards during your last workout's conditioning?! If so, how hurtin' were your legs and lungs after that?

Great job on the military presses. 225 will be on the bar before you know it, then you can truly hold the honorary title of "Beast"!

[HARRYBEAST]

Did you really sprint 160 yards during your last workout's conditioning?! If so, how hurtin' were your legs and lungs after that?

Great job on the military presses. 225 will be on the bar before you know it, then you can truly hold the honorary title of "Beast"!

yes and yes. I was near looking for the trash cans.

I think I will get it. I am still getting used to pressing from my chest like this. So used to bb style shoulder presses. I could seated press 275.

[yakuzastyle]

Congrats on the PRs.

How is the 5/3/1 Powerlifters treating you?

[HARRYBEAST]

Congrats on the PRs.

How is the 5/3/1 Powerlifters treating you?

would wife/10

I am in love

[HARRYBEAST]

TUESDAY

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

DEADLIFT
135x10
225x8
315x5
370x5
420x3
465x4 PR!
So I used straps for the 5-3-1 sets and no straps for the warm up work. I think this will help alot. I was gassed after 465x4 so I decided to just do a few singles with 465 without straps.

465x1
465x1
these felt great even though I have gotten 495 without straps before.

ASSISTANCE WORK
45-60 sec rests between sets

Good Mornings
115x10
115x10
115x10
105x10
115x10 +10lbs on all sets
I wanted to make sure I got all the reps on these with good form. Next week I will bump the weight and to 125

Hanging Leg Raises (knees bent)
10 reps
10 reps
10 reps
10 reps
10 reps
I am happy with this and will start next week by doing as many reps as I can with straight legs and then finish up with bent knees to get to 10 each set.


Conditioning

Heavy Bag
I did 10 sets of 50 strikes, using combos, taking however much rest I needed between bouts. I was feeling pretty bad ass, but probably looked like a retarded gorilla.

I finished up with 2 all out sessions where I just kept punching until I was out of breath, probably only a minute or so each.

Track Cooldown
Another 10 minutes mostly to cool down enough to stop sweating so I could get some stretching in

Stretching
Precor Stretch Trainer - 1 cycle, 10 deep breaths per stretch
Posterior Machine - 30 seconds @ 70,80,90 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

[NC_Tarheel]

Mirin' those deads

[HARRYBEAST]

Mirin' those deads

thanks man. I am already feeling them

[liftingson]

very nice bro! deads are strong..thats what I like to see!

[HARRYBEAST]

very nice bro! deads are strong..thats what I like to see!

Thanks man. They were rough. I love deads though.

[HARRYBEAST]

WEDNESDAY

JULY 4TH
Parade
I started today by getting up and preforming some Morning Cardio Then I was off to meet my daughter at my parents to go watch the parade. She got a great haul of candy and other assorted crap. It was hot as hell out though. We walked a little but mostly just hid in the shade. Eva decided about halfway through the parade that she could just sit in the shade wave to the floats and they would throw candy and that my dad and I would just pick it all up for her. She's a bright kid.


Lunch with the In-Laws
Well if you have been following along, you know that we just moved them into their new house. So this visit obviously had some, "Harry would you mind moving this" and some "Could you move this over here" So it was a little bit of workout and a little bit of relaxing

Back to my Parents for Dinner
So we finish up the running around with dinner at my parents. Eva was impressed with the Snakes and Snap n Pops that my mom had for them to set off. I did get Erica to run us through some yoga stretches and she did an excellent one for my hips. Maybe if she's feeling good one day I will have her demo it on a vid.


Supplements
AM Supps
ErgoTest - 3 caps
ErgoBolic - 2 caps
Multivitamin
PM Supps
Forgot PM supps

The Payoff

[bmgamble]

Eva - working smarter, not harder. Love it!
Never had a July 4 parade, just fireworks shows. Sounds like it was a fun weekend.
Love the snow pic. Makes it seem like less of a broiler outside. However, I guess it's easier to say that when I'm sitting in the a/c

[HARRYBEAST]

Eva - working smarter, not harder. Love it!
Never had a July 4 parade, just fireworks shows. Sounds like it was a fun weekend.
Love the snow pic. Makes it seem like less of a broiler outside. However, I guess it's easier to say that when I'm sitting in the a/c

That is exactly why I posted it. Luckily I have more snow pics in my arsenal
It is gross hot here

[HARRYBEAST]

THURSDAY

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

Bench Press
45x20
135x10
185x5
235x5
270x3
300x6 PR!
I was shooting for 5 so 6 was pretty awesome! I felt like I still had some in the tank so I went for some singles
315x1
A smooth solid rep
325x1
this one drifted forward a little on the negative. It landed below my chest, but I still put it up pretty easily

ASSISTANCE WORK
30-60 sec rests between sets
I swear the gym gods just want me to do the assistance work in this order. For the 3rd week in a row when I finished Benching all the incline benches were being hogged

Pendelay Rows
155x10
155x10
155x10
155x10
155x10 +10lbs on all sets!
These were much more challenging this week but I plan on bumping them again after the deload. Does anyone know what I should do with assistance moves on a deload? Do I lower the weight or just hit them like I have been?

DB Incline Press
85x10
85x10
85x10
85x10
85x10 up from 80s last week!
I felt good on these today!

Pressdowns (at pulldown station)
80x10
80x10
80x10
80x10
80x10 + 5lbs on all sets!
I will probably bump this up a little next time too

Thoughts
My lower back is a little stiff, but I think most of that is due to missing my last chiro appointment. I scheduled a massage and adjustment for tomorrow at 2pm. Right after my 5-3-1 Squat day. Should be a good day


Conditioning

Elliptical HIIT
5 minute warm up
15 second all out / 45 second recovery repeated 10 times
5 minute cool down
255 calories burned
1.42 miles
These were much rougher than I thought they would be. I couldn't believe how long 15 seconds felt


Stretching
Precor Stretch Trainer - 1 cycles, 10 deep breaths per stretch
Posterior Stretch Machine - 10 deep breaths per leg @ 80, 90 degrees
I plan on doing more stretching/ foam rolling later tonight


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

[pastorpritch]

Great job on that bb bench!!!

[GoochDestroyer]

Great progress!! Keep it up!!

[HARRYBEAST]

Great job on that bb bench!!!

thanks man.

Great progress!! Keep it up!!

thanks and welcome

[liftingson]

Yes sir!! bench looked NIce!!

[HARRYBEAST]

Yes sir!! bench looked NIce!!

thanks although you could probably OHPress it

[bmgamble]

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