Build your own Beast

[Beast]

Thursday 12th January 2012

Trained in the gym at work today, which is a bit of a dungeon but has bumper plates. Hardly any of the dumbells have the weight written on anymore, so you have to guess if you're using them.

Push Press (60sec rest between sets)
80kg x 10 x 3

superset with

BW Chins
8,6,6,4,4,3,3,3,3,3

Then 4xsuperset of:
Hammer curls x 8 (no idea on weight)
Burpees x 10
Db crucifix holds 20secs

Good session, got a rugby match planned for Saturday which will replace a gym day (and then some).

[MikeM]

Man, bumper plates and rugby. You got it all going on there Beast!

Nice work! And I like that circuit! Might have to add that to the rotation.

[Beast]

Saturday 14th January 2012



Played rugby today. 80 mins of war, it was great.

I haven't had much opportunity to play recently due to working at weekends, but I've juggled things around to make more time. Went and played for one of the social teams at my local club, saw some old friends and made some new ones.

I played No.1 Loosehead prop, which is basically where the player in the blue short is in the photo above.

My neck and legs are on fire...

[BendtheBar]

Originally Posted by Beast

Yeah, who'da thunk it? Stereotypes arise because they are commonly true I guess....

Where did you wrestle?

High school, and professional. But don't tell anyone.

[Beast]

Originally Posted by BendtheBar

High school, and professional. But don't tell anyone.

Awesome

[Beast]

Very limited time this week to train due to changing posts/locations at work, so I just threw some moves together. Next week things will settle down and I can get back into a proper routine.

Having contemplated some advice I received from a bearded wise man, I will be reverting to my original plan of 5/3/1 in order to ensure measured and continuing progression. I get far too easily distracted by new training programmes and it has to end!


Wednesday 18th January 2012

Squats ATG

105kg x 3
120kg x 3
130kg x 10
160kg/352lb x 1, 1, 1

Singles felt pretty good, fast and smooth. I will take this as my training max for 5/3/1

Romanian Deadlifts

120kg x 10, 10, 10, 10 (60 sec breaks)

DB Rows

60kg x 6, 6, 6, 6 (60 sec breaks)

EZ Bicep Curlz

45kg x 8, 8, 8

Calves

155kg x 15, 15, 15

[BendtheBar]

Some very beefy ATGs. Looking forward to seeing you leave a path of destruction on 531.

[Beast]

Training/log keeping has been poor recently. This changes now.

Saturday 21st January 2012

Rugby again - I'm enjoying this. 80 minutes at No.1 again, playing against an experienced and tough opposition. We lost by a small margin, but won the battle in the front row. The position I'm playing enables a proper 1 on 1 battle for supremacy with your opposite number, which is useful for testing strength.

Sunday 22nd January 2012

30 mins cardio + foam rolling and stretching + hot bath and anti inflammatories haha


Back to 5/3/1 tomorrow, looking forward to it.

[BendtheBar]

Originally Posted by Beast

Back to 5/3/1 tomorrow, looking forward to it.

Best of luck.

[Beast]

Monday 23rd January 2012

A. Bench

60kg x 5
70kg x 5
80kg x 8

B1. Bench

60kg x 10, 10, 10, 10

Superset B1/B2, 60 secs rest between sets

B2. DB Row

50kg x 10, 10, 10, 10 each side

C. BB Shrugs

1 second pause at top (Double overhand with straps)
100kg x 20
120kg x 20
140kg x 20

D1. EZ Curls

45kg x 8, 8, 8

D2. Dips

8, 8, 8

I am deeply unhappy with my bench, so I'm focusing a lot on technique. The lighter sets helped a great deal with this I think.