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  1. #121
    Registered User BHendrix's Avatar
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    Thats what I like to see! Bench PR's all day!

  2. #122
    Demon Fitness - Owner demonwareltd's Avatar
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    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...

  3. #123
    Registered User BHendrix's Avatar
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    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.

  4. #124
    Team GAT Rep HARRYBEAST's Avatar
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    Originally Posted by bmgamble View Post
    Nice PR on bench! Always nice to do more than anticipated. Hope your chiro appointment went well and the back loosens up.
    Originally Posted by BHendrix View Post
    Thats what I like to see! Bench PR's all day!
    Thanks fellas!

    Originally Posted by demonwareltd View Post
    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

    Originally Posted by BHendrix View Post
    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
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  5. #125
    Team GAT Rep HARRYBEAST's Avatar
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    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
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    Pre-Workout
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  6. #126
    Givin Em Tha Bizness Rjeezie's Avatar
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    So i see you crushing all these PR's, that's awesome. How is your weight doing? Still dropping?
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

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    Goal Weight ===>>> 210

  7. #127
    Team GAT Rep HARRYBEAST's Avatar
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    Originally Posted by Rjeezie View Post
    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.
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  8. #128
    one more set bmgamble's Avatar
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    Originally Posted by HARRYBEAST View Post
    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.
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  9. #129
    Registered User VitaSineFinibus's Avatar
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    Crushed 2 PR's nice job beast!
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  10. #130
    FATHLETIC NC_Tarheel's Avatar
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    Nice as...I mean...squat. Different angle so no way to call depth on that one.

    Squatting looking into a mirror sucks
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  11. #131
    Team GAT Rep HARRYBEAST's Avatar
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    Originally Posted by bmgamble View Post
    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!

    Originally Posted by VitaSineFinibus View Post
    Crushed 2 PR's nice job beast!
    Thanks

    Originally Posted by NC_Tarheel View Post
    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
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    Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
    Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400

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  12. #132
    Team GAT Rep HARRYBEAST's Avatar
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    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
    The Beast Journey to Elite
    http://forum.bodybuilding.com/showthread.php?t=169406293

    Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
    Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400

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  13. #133
    Time to CRET yakuzastyle's Avatar
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    Nice, strong squats!

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

  14. #134
    Team GAT Rep HARRYBEAST's Avatar
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    Originally Posted by yakuzastyle View Post
    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
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  15. #135
    Team GAT Rep HARRYBEAST's Avatar
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    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.


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  16. #136
    Registered User VitaSineFinibus's Avatar
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    Great job with the conditioning each workout.
    Man I wish I had tires at my gym!!
    ErgoPump+ErgoBurn Log >> http://forum.bodybuilding.com/showthread.php?t=145912953
    (Active)
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  17. #137
    Team GAT Rep HARRYBEAST's Avatar
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    Originally Posted by VitaSineFinibus View Post
    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
    The Beast Journey to Elite
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    Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400

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  18. #138
    FATHLETIC NC_Tarheel's Avatar
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    Originally Posted by HARRYBEAST View Post
    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
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  19. #139
    Demon Fitness - Owner demonwareltd's Avatar
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    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...

  20. #140
    Team GAT Rep HARRYBEAST's Avatar
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    Originally Posted by NC_Tarheel View Post
    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

    Originally Posted by demonwareltd View Post
    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.
    The Beast Journey to Elite
    http://forum.bodybuilding.com/showthread.php?t=169406293

    Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
    Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400

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  21. #141
    Team GAT Rep HARRYBEAST's Avatar
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    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


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    Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
    Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400

    Proud member of Team Ogre
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  22. #142
    Demon Fitness - Owner demonwareltd's Avatar
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    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...

  23. #143
    Team GAT Rep HARRYBEAST's Avatar
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    Originally Posted by demonwareltd View Post
    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
    The Beast Journey to Elite
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  24. #144
    Demon Fitness - Owner demonwareltd's Avatar
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    Originally Posted by HARRYBEAST View Post
    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...

  25. #145
    Team GAT Rep HARRYBEAST's Avatar
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    Originally Posted by demonwareltd View Post
    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
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  26. #146
    Registered User therockap1's Avatar
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    Haven't been getting updates sent to me In for ErgoEpicness!
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  27. #147
    Team GAT Rep HARRYBEAST's Avatar
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    Originally Posted by therockap1 View Post
    Haven't been getting updates sent to me In for ErgoEpicness!
    ????
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  28. #148
    Givin Em Tha Bizness Rjeezie's Avatar
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    Originally Posted by demonwareltd View Post
    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
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

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    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210

  29. #149
    Team GAT Rep HARRYBEAST's Avatar
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    Originally Posted by Rjeezie View Post
    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.
    The Beast Journey to Elite
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  30. #150
    Registered User ddog171's Avatar
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    In on this thread. Some epic lifting going on in here.
    My Journal (LRB 365):
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