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Beastmaster 12-26-2011 08:03 PM

Beastmaster training log
 
Friday:

front sq- 95x5 145x4 6 sets

18" dl- 245x3 355x18/8/7 (30 total reps 20 sec between sets)

seated military press- 95x5 105x5 115x5 125x5 75x15


Monday:

bench 135x3/3 185x3 225x3 (post injury pr)

overhead press barx10 95x3 145x3 160x3

deadlift 245x3 335x3 425x3

ssb sq 150x3 200x3 250x3 270x3

hypers off ghr holding 40# kb 3x10

BendtheBar 12-26-2011 08:23 PM

Good luck Beast. What type of injury did you have?

Beastmaster 12-26-2011 08:57 PM

Nerve injury in my neck. It paralyzed my left tricep for a few months. its coming back, just real slow

Beastmaster 12-27-2011 06:09 PM

Tuesday:

bench 135 x 7 sets of 3

overhead press 100 x 7 sets of 3

squat 110x3 160 x 7 sets of 3

romanian dl 265 x 5 sets of 6

axle push press 80x3 120x3 140x1 160x1 170x1 125x8

side bends 65x15/15/15

grip work

BendtheBar 12-27-2011 06:43 PM

Strong across the board. Keep charging hard.

Beastmaster 12-28-2011 07:04 PM

Wednesday:

face pulls 5 sets of 45 (15 to top of head, 15 to face, 15 to throat)

lat pulldowns to abs 5 sets of 8 w/hold at bottom of each rep

lat pulldowns to chest 5 sets of 8

standing stiff arm lat pressdowns 5 sets of 12

db rows 3 sets of 10

bb curls superset w/skulls 5 sets of 10

hammer curls superset w/band pressdowns 3 sets of 20

band upright rows 3x20

4" pinch block 3 sets to failure-each hand

Beastmaster 12-29-2011 06:12 PM

Thursday

20 min cardio at work

at home:

deadlift 245x3 365x6/6/6/6

ssb sq 150x3 230x6/6/6/6

bench 135x3 185x6/6/6/6

overhead press bar x10 135x6/6/6/6

floor press 155x5 185x5 205x5

close grip bench 155x16/5/3/3/3 (30 total reps 20 seconds between sets)

db flyes 20x20/20/20

db extensions 30x15/15/15/15

BendtheBar 12-29-2011 07:51 PM

Beast mode. I don't think I could survive that workout.

Beastmaster 12-30-2011 06:27 PM

Friday:

15" deadlift 245x3 335x1 425x1 475x1 525x1 425x5

safety sq bar step ups (10") 110x20 160x20/20 (10 right foot lead, 10 left foot lead)

v bar lat pulldowns 3x10

axle hang cleans 4 sets moderate weight

seated log lockouts 5 sets of 3

fat bar pressdowns 3x10

push ups 3x10

grip work

bruteforce 12-30-2011 06:28 PM

Nice work beast. Axle hang cleans sound brutal


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