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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Chest/back measurement is back up to 55 3/4 inches cold flexed after yesterday's chest session. So now I can start making new muscle gains during the growth phase, since that is my peak size. (achieved recently when returning from 10 month break) Legs are still a little over 28 inches cold flexed and arms get as high as 19 1/4. (19 1/2 and 29 were peak, cold). The arm measurement isnt bad given I havent trained them in a while. Ive been doing pullovers for back as well so they havent even gotten much indirect stimulation. Same with triceps as I rarely lock out with most pressing sets anymore, constant tension.
To put the size increase in perspective, my chest/back measured at 53 1/4 back in 2012 when I locked out 580 on the hammer strength incline and weighed at 242 lbs. Its one of the earlier videos from when I started making videos. Im lighter now, navel measurement is about 3-4 inches smaller as well. Soon I should break 242 again for the second time but in a more refined state. (stronger, more muscle).
Im about to train back and delts. Im anxious to hit some rows and chin ups soon. Ive been limited to pullover variations only do to this inner elbow tendonitis. I also have not hit arms in over 5 weeks. I should be 238-240 when I hit the gym in a moment. Due to staying up to train. So that includes my food consumption for the previous day. 303 protein and over 4000 calories. Ive been trying to keep the calories higher now to push weight gain. 300 protein wasnt doing it. I needed more calories. Now things are moving in the right direction, but I only have a little less than 6 weeks left in this growth phase, so time is valuable. Ill keep an eye on that shit.
Also anxious to train arms of course. I will definately train arms and rows during this growth phase. Im thinking by next week Ill just fucking do that shit. Ive been trying to give the tendonitis a break but I also want to get some new growth during this phase. Ill just have to be tactical with my volume, weight and angles. I noticed that hammer curls and v bar pressdowns dont seem to stress inner elbow much. I may be able to do an entire session with those two movements if need be. Maybe throw in some sets of the more strenuous shit, but keep to a minimum.
With rows there is not much getting around it. I started chin ups again recently. Ill try to get 12-20 at some point and make a vid, at 240 lbs. Im still reintroducing them slowly. Ill see how the shit feels on my elbows as well.
Not sure yet if today Ill train arms with those two movements or back with pullovers only (maybe a few sets of chins). Havent decided yet. Probably nothing to interesting to film but if I do the chin ups Ill try to record.
KILL THAT SHIT
To put the size increase in perspective, my chest/back measured at 53 1/4 back in 2012 when I locked out 580 on the hammer strength incline and weighed at 242 lbs. Its one of the earlier videos from when I started making videos. Im lighter now, navel measurement is about 3-4 inches smaller as well. Soon I should break 242 again for the second time but in a more refined state. (stronger, more muscle).
Im about to train back and delts. Im anxious to hit some rows and chin ups soon. Ive been limited to pullover variations only do to this inner elbow tendonitis. I also have not hit arms in over 5 weeks. I should be 238-240 when I hit the gym in a moment. Due to staying up to train. So that includes my food consumption for the previous day. 303 protein and over 4000 calories. Ive been trying to keep the calories higher now to push weight gain. 300 protein wasnt doing it. I needed more calories. Now things are moving in the right direction, but I only have a little less than 6 weeks left in this growth phase, so time is valuable. Ill keep an eye on that shit.
Also anxious to train arms of course. I will definately train arms and rows during this growth phase. Im thinking by next week Ill just fucking do that shit. Ive been trying to give the tendonitis a break but I also want to get some new growth during this phase. Ill just have to be tactical with my volume, weight and angles. I noticed that hammer curls and v bar pressdowns dont seem to stress inner elbow much. I may be able to do an entire session with those two movements if need be. Maybe throw in some sets of the more strenuous shit, but keep to a minimum.
With rows there is not much getting around it. I started chin ups again recently. Ill try to get 12-20 at some point and make a vid, at 240 lbs. Im still reintroducing them slowly. Ill see how the shit feels on my elbows as well.
Not sure yet if today Ill train arms with those two movements or back with pullovers only (maybe a few sets of chins). Havent decided yet. Probably nothing to interesting to film but if I do the chin ups Ill try to record.
KILL THAT SHIT
Back and delts
Rowless back session. Pullovers only. Tried a set of chin ups but even with 140 lbs of assistance it was painful on my inner elbows. Right especially. Could have repped out my bodyweight but it wouldnt be worth the extra healing time.
Ill see about working around it at some point though. May be able to do some tricep shit with v bar. After this growth phase I may take a few months off anyway to let elbows heal. Its becoming a nuissance to the way I train. Its usually better that way for me. I get my size back very quickly so its never a problem. Took 10 months off and came back bigger and stronger this year within about 4 months of training.
238 lbs after previous nights meals (stayed up to train. This scale usually has me 3 lbs lighter so unsure of exact weight.)
Back got a very wide pump today. Cant really hit the mid back right now but the sides are swolen. The traps were so swollen from the laterals that I felt something twinge in my neck while tilting head back to drink aminos. So I ended it there. Dont need another neck strain. Last one took me out 3 weeks.
Lat pullover Hammer Strength (plate loaded)
Holds mixed in with all pullovers
No rest til line
90x50
180x30
230x10
---------
280x15
No rest til line
300x8
255x10 (estimate, lost count on this set)
205x ??
180x??
Unsure of the amount of sets and reps here. Lost track since I had 4 25s and 2 10s on with the 45s. Shits hazy. May have been more sets and reps. Remember it went on for a while.
-----------
180x20 (shortly after)
Dumbbell Laterals (trap focused version)
no rest til line
50x40
45x10
---------------
Lat pullover hammer strength (plate loaded)
180x25
Assisted Chin Ups (palms facing close grip)
140 lbs assistance x 15 (was testing elbow tendonitis. Decided against it, shit still inflamed)
Standing Cable Pullover with Long curved lat bar (about shoulder width grip)
no rest til line
KILOGRAMS unless noted otherwise
65x20-25
95x5-10
--------------
No rest til line
280 lbs x4
255 lbs x5
95 kilos x5 (210 lb stack)
72x5
57x10
-----------
No rest til line
95 kilos x8
65x10
-------------
Dumbbell Laterals
no rest til line
75x25
70x10
65x10
60x10
------------
No rest til line
80x15
70x15
65x5
60x10
------------
60x50 (brief rest pauses used)
Felt a twinge in back of neck when tilting head back to drink aminos. Ended it here
KILL THAT SHIT
Rowless back session. Pullovers only. Tried a set of chin ups but even with 140 lbs of assistance it was painful on my inner elbows. Right especially. Could have repped out my bodyweight but it wouldnt be worth the extra healing time.
Ill see about working around it at some point though. May be able to do some tricep shit with v bar. After this growth phase I may take a few months off anyway to let elbows heal. Its becoming a nuissance to the way I train. Its usually better that way for me. I get my size back very quickly so its never a problem. Took 10 months off and came back bigger and stronger this year within about 4 months of training.
238 lbs after previous nights meals (stayed up to train. This scale usually has me 3 lbs lighter so unsure of exact weight.)
Back got a very wide pump today. Cant really hit the mid back right now but the sides are swolen. The traps were so swollen from the laterals that I felt something twinge in my neck while tilting head back to drink aminos. So I ended it there. Dont need another neck strain. Last one took me out 3 weeks.
Lat pullover Hammer Strength (plate loaded)
Holds mixed in with all pullovers
No rest til line
90x50
180x30
230x10
---------
280x15
No rest til line
300x8
255x10 (estimate, lost count on this set)
205x ??
180x??
Unsure of the amount of sets and reps here. Lost track since I had 4 25s and 2 10s on with the 45s. Shits hazy. May have been more sets and reps. Remember it went on for a while.
-----------
180x20 (shortly after)
Dumbbell Laterals (trap focused version)
no rest til line
50x40
45x10
---------------
Lat pullover hammer strength (plate loaded)
180x25
Assisted Chin Ups (palms facing close grip)
140 lbs assistance x 15 (was testing elbow tendonitis. Decided against it, shit still inflamed)
Standing Cable Pullover with Long curved lat bar (about shoulder width grip)
no rest til line
KILOGRAMS unless noted otherwise
65x20-25
95x5-10
--------------
No rest til line
280 lbs x4
255 lbs x5
95 kilos x5 (210 lb stack)
72x5
57x10
-----------
No rest til line
95 kilos x8
65x10
-------------
Dumbbell Laterals
no rest til line
75x25
70x10
65x10
60x10
------------
No rest til line
80x15
70x15
65x5
60x10
------------
60x50 (brief rest pauses used)
Felt a twinge in back of neck when tilting head back to drink aminos. Ended it here
KILL THAT SHIT
Back, Triceps,Delts
Rowless back training. Pullovers. Second session for back. No rows to work around elbow issues. Delts/traps have been getting hit 3x a week with dumbbell laterals. I will be adding triceps in as well.
First time hitting triceps or any arm work in 6 weeks or longer. Due to the elbow inflammation. Inner elbows mainly. Wore elbow sleeves, as I have been for everything upperbody. Started with v bar pressdowns which were least strenuous on elbow and hit straight and curved bar variations.
Definately some pain. I think I will grind through the pain for the next 5 weeks during this growth phase however. I can atleast grow my triceps some that way.
I tried 25 lb dumbbells for hammer curls and alternating db curls but too much strain on the area. Not worth forcing it for now.
Will have to see how the elbows feel and that will determine how much volume, frequency and weight is used on the triceps. Went up to 255 lbs on pressdowns , but wont neccesarily use 300 unless the shit feels decent. Just want to send a growth signal for this phase.
Was looking thicker in traps and upper body today. Seem to be getting a little heavier as I was 236 after one meal. Last two days were not heavy eating days but will try to make up for it.
Monday may be some chest work. A hurricane is possibly coming in, so I dont know yet if the gyms will be open. Tommorrow will likely be legs.
236 lbs after meal, only slept an hour though. This scale has me 3 lbs lighter usually but hard to tell since I havent been back to the usual scale in a while
Lat Pullover Hammer Strength (plate loaded)
no rest til line
Holds mixed in on all pullover work
90x50
180x30
270x7
----------
no rest til line
320x8
295x5
270x6
225x10
180x10
--------
no rest til line
225x20
180x20
------------------
V Bar Pressdowns (first tricep work in over 6 weeks)
Range was a mix of chin level to lockout, and 90 degrees to lock out. Was feeling out elbow issues. Mostly 90 degree range today. Forearm 90 degrees with bicep.
KILOGRAMS unless noted otherwise
no rest til line
52x50
72x10
95x5 (210 lb stack)
-------------
No rest til line
95x12
72x12
57x10
---------
no rest til line
255 lbs x 8
95 kilos x5
72x10
57x10
--------------
Curved Bar pressdowns
KILOGRAMS
no rest til line
45x60
72x10
95x5
--------
no rest til line
255 lbs x12
95 kilos x12
72x12
57x12
-------
Straight bar pressdowns
KILOGRAMS
no rest til line
50x30
72x15
95x5
-----------
Elbows were flaring up by this point, decided to end it
Standing Cable Pullovers with short straight bar
KILOGRAMS
no rest til line
65x15
95x5
---------
no rest til line
95x5
65x15
--------------
dumbbell laterals (hybrid movement, trap focused)
no rest til line
45x40
60x10
-------------
no rest til line
60x30
50x10
45x10
------------------
no rest til line
70x20
60x10
50x10
----------------------
no rest til line
70x20
60x20
50x10
---------------
MTS Hammer Strength Shoulder Press (pin loaded)
No rest til line
140x30
240x20
300x10
--------
Didnt push it with these as they have the tendancy to restrain my neck
KILL THAT SHIT
Rowless back training. Pullovers. Second session for back. No rows to work around elbow issues. Delts/traps have been getting hit 3x a week with dumbbell laterals. I will be adding triceps in as well.
First time hitting triceps or any arm work in 6 weeks or longer. Due to the elbow inflammation. Inner elbows mainly. Wore elbow sleeves, as I have been for everything upperbody. Started with v bar pressdowns which were least strenuous on elbow and hit straight and curved bar variations.
Definately some pain. I think I will grind through the pain for the next 5 weeks during this growth phase however. I can atleast grow my triceps some that way.
I tried 25 lb dumbbells for hammer curls and alternating db curls but too much strain on the area. Not worth forcing it for now.
Will have to see how the elbows feel and that will determine how much volume, frequency and weight is used on the triceps. Went up to 255 lbs on pressdowns , but wont neccesarily use 300 unless the shit feels decent. Just want to send a growth signal for this phase.
Was looking thicker in traps and upper body today. Seem to be getting a little heavier as I was 236 after one meal. Last two days were not heavy eating days but will try to make up for it.
Monday may be some chest work. A hurricane is possibly coming in, so I dont know yet if the gyms will be open. Tommorrow will likely be legs.
236 lbs after meal, only slept an hour though. This scale has me 3 lbs lighter usually but hard to tell since I havent been back to the usual scale in a while
Lat Pullover Hammer Strength (plate loaded)
no rest til line
Holds mixed in on all pullover work
90x50
180x30
270x7
----------
no rest til line
320x8
295x5
270x6
225x10
180x10
--------
no rest til line
225x20
180x20
------------------
V Bar Pressdowns (first tricep work in over 6 weeks)
Range was a mix of chin level to lockout, and 90 degrees to lock out. Was feeling out elbow issues. Mostly 90 degree range today. Forearm 90 degrees with bicep.
KILOGRAMS unless noted otherwise
no rest til line
52x50
72x10
95x5 (210 lb stack)
-------------
No rest til line
95x12
72x12
57x10
---------
no rest til line
255 lbs x 8
95 kilos x5
72x10
57x10
--------------
Curved Bar pressdowns
KILOGRAMS
no rest til line
45x60
72x10
95x5
--------
no rest til line
255 lbs x12
95 kilos x12
72x12
57x12
-------
Straight bar pressdowns
KILOGRAMS
no rest til line
50x30
72x15
95x5
-----------
Elbows were flaring up by this point, decided to end it
Standing Cable Pullovers with short straight bar
KILOGRAMS
no rest til line
65x15
95x5
---------
no rest til line
95x5
65x15
--------------
dumbbell laterals (hybrid movement, trap focused)
no rest til line
45x40
60x10
-------------
no rest til line
60x30
50x10
45x10
------------------
no rest til line
70x20
60x10
50x10
----------------------
no rest til line
70x20
60x20
50x10
---------------
MTS Hammer Strength Shoulder Press (pin loaded)
No rest til line
140x30
240x20
300x10
--------
Didnt push it with these as they have the tendancy to restrain my neck
KILL THAT SHIT
Legs, Including calves
Light , low volume
Looks like Im heavier than expected. My digital scale is fucked up so I cant rely on what it says. I was using a gym that had a scale that had me 3 lbs lighter usually. Now back at the other gym my weight is where it should be. 239 lbs before meals. Fully fed Im estimating 242-243 atleast. So I may have already exceeded my previous bodyweight record of 242. I was extremely sloppy at that weight though, back in 2012. My navel measurement was 3-4 inches bigger than it is now, and my chest was 53 1/4 (2 1/2 inches smaller).
100 mgs tramadol pre workout helped I believe. Been taking 1500 mg bromelain too, which may be helping inflammation.
Training triceps the other day , for the first time, has arms approaching 19 1/2 cold, but not quite yet. Should make a difference though as I will start hitting them. Biceps and rows may not be hit at all during this growth phase. Have to see how inner elbows feel.
Also the post workout shake has been upgraded and is making a big different. 10 tablespoons peanut butter, 10 oz milk and 2 scoops of MTS whey. Only thing Im missing is 4 tablespoons olive oil. Have to pick the shit up soon.
Will likely go for some more records on the incline hammer strength tommorrow. There is a storm coming , so if the gym is closed then Ill resume when it re opens.
There was a new leg press machine. Hammer strength leg press. Next to the cybex squat press. I implemented both. The hammer strength press is very good. Normally I am being pushed out of the seat and need to hold myself into the leg presses. This one had the perfect angle so that there was none of that. Was very smooth too.
I went for high reps and depth today. Knees were pretty inflamed so I just tried to maximise pain. Everything got swollen including calves today.
239 lbs before meals on usual scale
Seated Leg Curl
90x30 warm
150x15
170x10
(hamstrings tight today, as well as knees)
No rest til line
205x5
165x5
145x5-10
125x10
-----------------
Leg Extentions
Brief rest pauses only
80x100
120x100
170x100
120x100
120x100
120x100
120x100
Super light, but after 700 reps with little rest, alot of forward leaning to increase pain, shit was swollen good. Knees were starting to swell up too, so went into the next movement.
--------
Cybex Squat Press (deep reps)
300x100 warm
500x60
500x60
Hammer Strength Leg Press (new machine)
400x50
500x50
Rotary Calve Raise (plate loaded)
no rest til line
90x50
180x15
-----------
180x30
180x30
180x30
180x30
Seated Calve Raise
90x30
90x50
90x50
90x60
90x60
90x60
Hip Adductor
no rest til line
50x40
90x40
130x40
170x10
205x10
--------
Holds mixed in
No rest til line
205x10
165x10
125x20
---------
hip abductor
no rest til line
50x50
130x10
------
Same
130x10
110x20
90x20
---------------
same
150x5
130x20
110x20
90x20
-------------
KILL THAT SHIT
Light , low volume
Looks like Im heavier than expected. My digital scale is fucked up so I cant rely on what it says. I was using a gym that had a scale that had me 3 lbs lighter usually. Now back at the other gym my weight is where it should be. 239 lbs before meals. Fully fed Im estimating 242-243 atleast. So I may have already exceeded my previous bodyweight record of 242. I was extremely sloppy at that weight though, back in 2012. My navel measurement was 3-4 inches bigger than it is now, and my chest was 53 1/4 (2 1/2 inches smaller).
100 mgs tramadol pre workout helped I believe. Been taking 1500 mg bromelain too, which may be helping inflammation.
Training triceps the other day , for the first time, has arms approaching 19 1/2 cold, but not quite yet. Should make a difference though as I will start hitting them. Biceps and rows may not be hit at all during this growth phase. Have to see how inner elbows feel.
Also the post workout shake has been upgraded and is making a big different. 10 tablespoons peanut butter, 10 oz milk and 2 scoops of MTS whey. Only thing Im missing is 4 tablespoons olive oil. Have to pick the shit up soon.
Will likely go for some more records on the incline hammer strength tommorrow. There is a storm coming , so if the gym is closed then Ill resume when it re opens.
There was a new leg press machine. Hammer strength leg press. Next to the cybex squat press. I implemented both. The hammer strength press is very good. Normally I am being pushed out of the seat and need to hold myself into the leg presses. This one had the perfect angle so that there was none of that. Was very smooth too.
I went for high reps and depth today. Knees were pretty inflamed so I just tried to maximise pain. Everything got swollen including calves today.
239 lbs before meals on usual scale
Seated Leg Curl
90x30 warm
150x15
170x10
(hamstrings tight today, as well as knees)
No rest til line
205x5
165x5
145x5-10
125x10
-----------------
Leg Extentions
Brief rest pauses only
80x100
120x100
170x100
120x100
120x100
120x100
120x100
Super light, but after 700 reps with little rest, alot of forward leaning to increase pain, shit was swollen good. Knees were starting to swell up too, so went into the next movement.
--------
Cybex Squat Press (deep reps)
300x100 warm
500x60
500x60
Hammer Strength Leg Press (new machine)
400x50
500x50
Rotary Calve Raise (plate loaded)
no rest til line
90x50
180x15
-----------
180x30
180x30
180x30
180x30
Seated Calve Raise
90x30
90x50
90x50
90x60
90x60
90x60
Hip Adductor
no rest til line
50x40
90x40
130x40
170x10
205x10
--------
Holds mixed in
No rest til line
205x10
165x10
125x20
---------
hip abductor
no rest til line
50x50
130x10
------
Same
130x10
110x20
90x20
---------------
same
150x5
130x20
110x20
90x20
-------------
KILL THAT SHIT
Chest and delts
KILLED SOME SHIT today
241 lbs today. Only 1 lb from my heaviest in 2012. Though my navel measurement was 3-4 lbs larger and chest was almost 3 inches smaller. So more muscle and strength this time around.
Cut back my 450 lb set to a warm up and hit 500x20, 540x14,560x8,580x4 on incline hammer strength press. All PRs. 500 has become light like 450 now and 540 is close behind. As long as my joints allow I will continue to rep with 560 and up and build those up. 500 may be cut back soon to 10 reps as a warm up. Its close to where my 450 was last week (24 reps).
Im early in the 4th week of my growth phase. Out of 8 weeks. The goal is just survival of the full eight weeks. Thats why I didnt hit high volume, especially with the dumbbell laterals. My traps were pumped as fuck by that point and neck would strain at any moment. I pushed it to the limit. Its not worth the risk now. Normally I would push through that anyway, but for now I want to make this growth phase count, and avoid strains like that.
Elbows are still beat up. No machine flies at all. They fuck with the area immediately. I normally like to go very heavy as a finisher with those. Maybe I will do some push ups to finish off, using the dumbbells as handles (works better for my wrists). No direct arm training except for triceps last week. No rows for back either. So I am growing under limited conditions.
Ill aim for new PRs on my pressing movements aslong as shoulders allow. I did a set of dumbbell incline presses extremely light, after heavy pre exhaustion, but I didnt take those any further due to them fucking with elbows heavily. The tactical approach is working and allowing me to adapt around these issues for now.
Ill have to eat heavily to push new size at this point, and possibly break into 250 lbs. Measurements are my main focus but the extra mass would only help during this phase.
241 lbs after previous nights meals, skipped sleep to train. This is one of the scales that I usually weight on. One location has me 3 lbs lighter.
Hammer Strength Incline Press (3/4 reps unless noted) (plate loaded)
90x80 (warm up not to failure.)
180x40 (same)
270x10 (same. These 3 sets are mostly constant tension style since it takes alot of warming up for the weight to even touch at the bottom. Chest/delts have a spring like density that allows me to throw around weight for high reps, and alot of explosiveness at the bottom, almost automatic)
360x10 (3/4 reps from here up. Done very ballistic to warm up my speed. Not to failure, warm up)
450x10 (same. Cut these back today to only 10 reps, warm up. 500 will be cut back next as its gotten light. Might have been able to hit 28-30 today)
500x20 (4 rep PR, see video)
540x14 (3 rep PR, see video)
560x8 (3 rep PR, see video)
580x4 (3 rep PR, see video. Locked out 580 back in 2012 when I was smaller and weaker)
Brief rest pauses are used to hit some extra reps beyond failure, as usual, shown in videos
No rest til line
Slow reps
See video
540x3
500x3
450x3
360x5
320x5
270x5
230x5
180x10
--------------
Nautilus Horizontal Chest Press (plate loaded) (3/4 reps)
180x60 (warm up, not to failure)
270x25 (believe I rest paused a few reps here, but mainly a warm up)
360x12
No rest til line
410x4-5
360x5
270x8
180x10
--------
Incline Dumbbell Presses (constant tension style)
75x45 (heavily pre exhausted. These fuck with elbows so ended it here)
Dumbbell Laterals (hybrid movement, trap focused)
no rest til line
45x40
55x20
---------
No rest til line
75x35
65x10
40x20
-----------
No rest til line
see video
75x20
65x10
40x20
------------
Ended it here as these have the tendancy to strain neck. Traps were extremely pumped and neck was tight as fuck. Done for today
KILL THAT SHIT
see videos below
KILLED SOME SHIT today
241 lbs today. Only 1 lb from my heaviest in 2012. Though my navel measurement was 3-4 lbs larger and chest was almost 3 inches smaller. So more muscle and strength this time around.
Cut back my 450 lb set to a warm up and hit 500x20, 540x14,560x8,580x4 on incline hammer strength press. All PRs. 500 has become light like 450 now and 540 is close behind. As long as my joints allow I will continue to rep with 560 and up and build those up. 500 may be cut back soon to 10 reps as a warm up. Its close to where my 450 was last week (24 reps).
Im early in the 4th week of my growth phase. Out of 8 weeks. The goal is just survival of the full eight weeks. Thats why I didnt hit high volume, especially with the dumbbell laterals. My traps were pumped as fuck by that point and neck would strain at any moment. I pushed it to the limit. Its not worth the risk now. Normally I would push through that anyway, but for now I want to make this growth phase count, and avoid strains like that.
Elbows are still beat up. No machine flies at all. They fuck with the area immediately. I normally like to go very heavy as a finisher with those. Maybe I will do some push ups to finish off, using the dumbbells as handles (works better for my wrists). No direct arm training except for triceps last week. No rows for back either. So I am growing under limited conditions.
Ill aim for new PRs on my pressing movements aslong as shoulders allow. I did a set of dumbbell incline presses extremely light, after heavy pre exhaustion, but I didnt take those any further due to them fucking with elbows heavily. The tactical approach is working and allowing me to adapt around these issues for now.
Ill have to eat heavily to push new size at this point, and possibly break into 250 lbs. Measurements are my main focus but the extra mass would only help during this phase.
241 lbs after previous nights meals, skipped sleep to train. This is one of the scales that I usually weight on. One location has me 3 lbs lighter.
Hammer Strength Incline Press (3/4 reps unless noted) (plate loaded)
90x80 (warm up not to failure.)
180x40 (same)
270x10 (same. These 3 sets are mostly constant tension style since it takes alot of warming up for the weight to even touch at the bottom. Chest/delts have a spring like density that allows me to throw around weight for high reps, and alot of explosiveness at the bottom, almost automatic)
360x10 (3/4 reps from here up. Done very ballistic to warm up my speed. Not to failure, warm up)
450x10 (same. Cut these back today to only 10 reps, warm up. 500 will be cut back next as its gotten light. Might have been able to hit 28-30 today)
500x20 (4 rep PR, see video)
540x14 (3 rep PR, see video)
560x8 (3 rep PR, see video)
580x4 (3 rep PR, see video. Locked out 580 back in 2012 when I was smaller and weaker)
Brief rest pauses are used to hit some extra reps beyond failure, as usual, shown in videos
No rest til line
Slow reps
See video
540x3
500x3
450x3
360x5
320x5
270x5
230x5
180x10
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Nautilus Horizontal Chest Press (plate loaded) (3/4 reps)
180x60 (warm up, not to failure)
270x25 (believe I rest paused a few reps here, but mainly a warm up)
360x12
No rest til line
410x4-5
360x5
270x8
180x10
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Incline Dumbbell Presses (constant tension style)
75x45 (heavily pre exhausted. These fuck with elbows so ended it here)
Dumbbell Laterals (hybrid movement, trap focused)
no rest til line
45x40
55x20
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No rest til line
75x35
65x10
40x20
-----------
No rest til line
see video
75x20
65x10
40x20
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Ended it here as these have the tendancy to strain neck. Traps were extremely pumped and neck was tight as fuck. Done for today
KILL THAT SHIT
see videos below
