The Beast's Training Journal!

[WalkingBeast]

About to hit some chest and delts. Another injury rehab session. Going to try and avoid the bottom range for a while, on presses. So it may be all incline hammer strength presses in constant tension style. Possible 450x30 attempt. I will likely end up with extra pre exhaustion from usual because I will test it more gradually, smaller weight increases most likely.

I will also hit some overhead shoulder presses , possibly on both machines. Hammerstrength shoulder press and nautilus overhead. Focus more on quality of reps than ballistics. Have to keep form especially strict with those, neck issues. Possible high rep PRs for those. Will see

KILL THAT SHIT

 

[WalkingBeast]

Chest,delts and rear delts (overhead presses, strict side laterals, trap focused laterals)


Injury rehab for chest.

Kept the chest portion very low volume. Didnt increase as gradually as I should have with the incline pressing. With 450 and 470 I was paranoid that my chest would pop again , as I continued the reps. I didnt push to failure for that reason. I was feeling that tenderness re surface with 450 and 470. So I ended it there.

With the shoulder portion I stuck mostly with slower reps, and deeper reps with the nautilus overhead press. I minimised ballistics since they are risky with my neck. Growth focused mainly now. Also want to rehab this chest strain. I dont feel it much now but it will pop again, maybe worse if I push too hard. Maybe Ill cycle in some lighter pump style training for chest too.

235 lbs after meal

Incline Hammer Strength Press (constant tension style)

90x80 warm
180x30 warm
270x20 warm
360x15 warm
450x24 (More of a test. No rest pause reps. Started to feel the strain here, right side)
470x10 (Paranoia increased here as I started to feel the strain further and thought the tendons could snap at any moment. Didnt push failure)

Videos for 450 and 470 below

No rest til line

360x20-25
270x10-15
180x15
---------------

Nautilus Overhead Press (plate loaded)

All slow full reps for these (aside from warm ups)

90x30 warm
270x30 warm
500x8 (Slow, Full reps. See video)
560x5 (Same style. See video)
590x2 (Same style, see video)

No rest til line (same style)

540x7
450x5
360x5
270x10
180x15
-------------------

Iso Lateral Hammer Strength Shoulder Press

180x20 warm
270x28 warm
360x11 (see video)
380x7 (see video)


No rest til line

360x8
270x8
180x10
-----------

Dumbbell Laterals (trap focused version)

no rest til line

45x30
60x10
------------------

same

60x20
45x20
------------------

Same

65x20
50x10
45x10
-------------------------

Standard Dumbbell Laterals with Long holds at the top

No rest til line

30x10
25x10
--------------

Same

30x10
20x10
---------------

Same

35x8
30x8
25x8
------------------

Reverse Machine Flies

130x15 (warm up. Long holds)
220x10 (long holds)
265x10 (regular)

No rest til line

295x8
200x10 (long holds)

----------------

Videos below

KILL THAT SHIT

 

[WalkingBeast]

 

[WalkingBeast]

 

[WalkingBeast]

 

[WalkingBeast]

 

[WalkingBeast]

 

[WalkingBeast]

 

[WalkingBeast]

 

[WalkingBeast]