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Thread: The Road to Beast Mode

  1. #1
    Senior Member rdearmond573's Avatar
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    The Road to Beast Mode

    Okay so I started this on Monday but I was I've been pretty lazy with posting it, half of the reason because I have a sprained wrist (I assume that's what it is) and I couldn't do the entire workout. My goal by the beginning of next school year (late August) is to be able to rep 225 five times. I am at 2 reps as of 2-3 weeks ago.

    Stats
    --------------
    Age: 20
    BW: 168
    Height: 6 ft

    Best Lifts
    ---------------
    Bench: 235x1
    Squat - 205x1
    Dead - 255x1

    Monday May 10
    ----------------------
    Bench
    Barx6
    95x6
    115x6
    135x6
    155x6
    175x6
    195x6+2+2+2

    DB Rows
    20x6
    40x6
    60x6
    80x6+2+2+2

    Tuesday May 11
    ------------------------
    Box Squat
    Barx6
    95x6
    115x6
    135x6
    155x6
    175x6
    185x6+2+2+2

    Calf Raises
    Don't remember the weight but I did the entire set regiment

    Friday May 14
    ----------------------
    Bench
    barx6
    95x6
    115x6
    135x6
    155x6
    175x6
    200x6+2+2+2 PR

    DB Rows
    25x6
    45x6
    65x6
    75x6
    85x6+2+2+2

    Close Grip
    135x6
    155x6
    165x6+2+2+2

    OH Press
    barx6
    65x6
    85x6
    105x6+2+2+2

    Lat Pulldowns
    Don't remember the weight again but did the entire regiment

    The wrist still hurt but it felt good enough to do everything. Hopefully I'll be back to normal soon. I feel bad that I couldn't complete the entire workout on Monday and Tuesday but best believe I'm set to be on track now. Sorry for the long post!
    Age: 20
    BW: 165lbs
    Bench: 235
    Squat: ??
    Deadlift: ??

  2. #2
    Lifting junkie. AKMass's Avatar
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    Off to a good start there. Are you on a 3-day split? Not going to throw in deads or a dead variation? Or did you just leave them out b/c of the wrist?
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  3. #3
    Senior Member rdearmond573's Avatar
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    forgot to mention that part. im doing program 2. the wrist has given me time to figure out how I want to incorporate deads with squatting. im thinking about squatting one day and deads the next. on each off day do an accessory workout for the other.
    Age: 20
    BW: 165lbs
    Bench: 235
    Squat: ??
    Deadlift: ??

  4. #4
    Senior Member rdearmond573's Avatar
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    Couldn't have asked for a better workout. Every exercise went up by 5 pounds so I'm extremely excited about how things are going. The best part was that my wrist only hurt a little on close grip which doesn't surprise me because it puts more stress on it.

    Monday May 17, 2010
    Bench

    95x6
    115x6
    135x6
    165x6
    185x3
    205x6+2+2+2 PR << only did 3 reps of 185 to prepare myself for this

    DB Rows
    25x6
    40x6
    60x6
    75x6
    90x6+2+2+2 PR

    Close Grip
    135x6
    155x6
    170x6+2+2+2 PR

    DB Shoulder Press
    25x6
    35x6
    45x6
    55x6+2+2+2 PR << Could have done 60x6, they felt so easy

    Pull Ups
    I just did a few sets of 6 and then the 6 rest pause sets. Check my thread in the bodybuilding thread because I need some advice.
    Age: 20
    BW: 165lbs
    Bench: 235
    Squat: ??
    Deadlift: ??

  5. #5
    Moderator Off Road's Avatar
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    Nice work.
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  6. #6
    Lifting junkie. AKMass's Avatar
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    Nice job on the bench bro!
    5'10"
    180

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  7. #7
    Senior Member rdearmond573's Avatar
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    Thanks guys, I'm pretty excited about the bench. Do you think it's a good idea to do squats and deads on their own day? For example, on B1 I'll do squats and rack pulls for help on deads. On B2, I'll do deads and leg press or something to help squats. Sound like a good idea?
    Age: 20
    BW: 165lbs
    Bench: 235
    Squat: ??
    Deadlift: ??

  8. #8
    Moderator Off Road's Avatar
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    Quote Originally Posted by rdearmond573 View Post
    Do you think it's a good idea to do squats and deads on their own day? For example, on B1 I'll do squats and rack pulls for help on deads. On B2, I'll do deads and leg press or something to help squats. Sound like a good idea?
    It's entirely up to you. However, I wouldn't serve too many maters, there's time down the road to hit everything. Simple is better.
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  9. #9
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    Here's what I wrote in the FAQ and OffRoad is also correct but you have a choice -

    Making changes to the training splitsQ. I plan on doing the 4-day routine. Can I do Mon/Tues, Thurs/Fri or does that leave too many rest days over the weekend? Also, should A1 and A2 have the same exercises or should each one have its own blend?

    A. Keeping it to weekdays is fine. A1 and A2 dont necessarily have to have the same exercises, but I suggest initially seeing how you get on with keeping them the same. The fewer variables you need to keep track of the better.
    However, it is your routine. We have given you the outline and the plan to follow. It is up to you to make it work best for you. If you want different variations of the same movement, go for it. I have no issues with using a variation on a theme. A dumbbell bench and a Hammer Strength bench are both going to work the horizontal pressing muscles after all, which is all youre really after.

  10. #10
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    Man good job, youll hit your goals easy!

  11. #11
    Senior Member rdearmond573's Avatar
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    Thanks to the two of you for answering my question.

    Thanks astreocclu, I'm hoping that easy is how it goes!
    Age: 20
    BW: 165lbs
    Bench: 235
    Squat: ??
    Deadlift: ??

  12. #12
    Senior Member rdearmond573's Avatar
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    Wednesday May 18,2010
    Squats
    95x6
    115x6
    135x6
    155x6
    185x6
    190x6+2+2+2 << did box squats

    BB Curls
    barx6
    55x6
    65x6
    75x6+2+2+2

    Calf Raises on Leg Press Machine
    90x6
    140x6
    180x6
    230x6
    270x6
    290x6+2+2+2

    Rack Pulls
    95x6
    135x6
    165x6
    185x6
    205x6+2+2+2 <<< First time doing rack pulls....kinda weird lol. Doesn't feel like I'm doing a lot of work that would help anything

    Good workout....As squat weight increases, I hate em more and more. Reminds me why I hate legs but I am hopeful I will enjoy them one day.
    Age: 20
    BW: 165lbs
    Bench: 235
    Squat: ??
    Deadlift: ??

  13. #13
    Moderator Off Road's Avatar
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    Nice job...squats suck no matter how you look at it--lol
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  14. #14
    Senior Member rdearmond573's Avatar
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    Quote Originally Posted by Off Road View Post
    Nice job...squats suck no matter how you look at it--lol
    Yeah. I've never been a legs type of guy so making myself get into it is a challenge, but it's nothing that I can't accomplish.
    Age: 20
    BW: 165lbs
    Bench: 235
    Squat: ??
    Deadlift: ??

  15. #15
    Lifting junkie. AKMass's Avatar
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    Nice job getting the squats in there. I get nervous pretty much every squat day, I never know how much weight I'll hit, and it's ALWAYS hard. Crap....I have to squat tonight.
    5'10"
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  16. #16
    Senior Member rdearmond573's Avatar
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    Quote Originally Posted by AKMass View Post
    Nice job getting the squats in there. I get nervous pretty much every squat day, I never know how much weight I'll hit, and it's ALWAYS hard. Crap....I have to squat tonight.
    Have fun!

    Thursday May 20, 2010
    Bench
    95x6
    115x6
    135x6
    155x6
    175x6
    190x6
    210x6+2+2+2 PR << The last rep of every set was absolutely brutal to get up, but I got em all on my on will

    OH Press
    65x6
    85x6
    105x6
    115x6+2+2+2

    DB Rows
    30x6
    50x6
    70x6
    80x6
    90x6+2+2+2

    Close Grip
    135x6
    155x6
    165x6
    175x6+2+2+2

    Pulldowns
    105x6
    120x6
    135x6
    150x6+2+2+2

    Was planning on working out tomorrow but some bodies from out of town were visiting so we went ahead and lifted tonight. Another PR on bench! Since they were tough as hell, I think I'm going to use this same weight next session.
    Age: 20
    BW: 165lbs
    Bench: 235
    Squat: ??
    Deadlift: ??

  17. #17
    Senior Member ELmx479's Avatar
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    Solid efforts in here. We did the same weight on the first 2 bench workouts and I hope I can hit 205 and 210 like you did.

    Quote Originally Posted by rdearmond573 View Post
    Thanks guys, I'm pretty excited about the bench. Do you think it's a good idea to do squats and deads on their own day? For example, on B1 I'll do squats and rack pulls for help on deads. On B2, I'll do deads and leg press or something to help squats. Sound like a good idea?
    As for this, check out the first post in my journal to see how I'm doing the program. It may interest you.

  18. #18
    Senior Member rdearmond573's Avatar
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    I've actually taken a look at it already, I'm going to start doing squats one day with a deadlift accessory lift and then deadlifts and a squat accessory lift on the other day. I hope it all works out. As for the bench, you'll get it just keep pusin hard.
    Age: 20
    BW: 165lbs
    Bench: 235
    Squat: ??
    Deadlift: ??

  19. #19
    Senior Member rdearmond573's Avatar
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    Saturday May 22, 2010
    Deads
    95x6
    115x6
    135x6
    155x6
    175x6
    185x6+2+2+2

    Calf Raises on Leg Press Machine
    90x6
    140x6
    180x6
    230x6
    270x6
    300x6+2+2+2

    BB Curls
    barx6
    55x6
    65x6
    75x6
    80x6+2+2+2

    Bulgarian Split Squats << First time I've ever done these and they were hard as hell. Didn't do the clusters b/c my g/f was ready to leave.
    20x6
    25x6
    Age: 20
    BW: 165lbs
    Bench: 235
    Squat: ??
    Deadlift: ??

  20. #20
    Senior Member ELmx479's Avatar
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    Nice session, I see you gave the good old Bulgarian Split Squats a try. IMO they are one of the hardest lifts to do. It will take you a few workouts to get the hang of them but they are well worth it.

  21. #21
    Senior Member rdearmond573's Avatar
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    Quote Originally Posted by ELmx479 View Post
    Nice session, I see you gave the good old Bulgarian Split Squats a try. IMO they are one of the hardest lifts to do. It will take you a few workouts to get the hang of them but they are well worth it.
    Yeah, I thought 20's would be somewhat light, but they proved to be a struggle. I'm going to keep working on them though.
    Age: 20
    BW: 165lbs
    Bench: 235
    Squat: ??
    Deadlift: ??

  22. #22
    Soon to be lean... Joe Black's Avatar
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    Bulgarian Split Squats are pretty tough if you have never done them before.

    I have an issue with my foot whereby it;s hard to do lunge type movements, so I use the bench and do an elevated single leg squat and man they can be tough...Particularly to hold your balance and maintain form, but they do get easier each week as you do more of them.

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  23. #23
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    Quote Originally Posted by rdearmond573 View Post
    Bulgarian Split Squats << First time I've ever done these and they were hard as hell. Didn't do the clusters b/c my g/f was ready to leave.
    20x6
    25x6
    Gotta hate it when you're with someone and they want to leave but you're not finished your workout yet

  24. #24
    Senior Member rdearmond573's Avatar
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    Quote Originally Posted by Daniel Clough View Post
    Bulgarian Split Squats are pretty tough if you have never done them before.

    I have an issue with my foot whereby it;s hard to do lunge type movements, so I use the bench and do an elevated single leg squat and man they can be tough...Particularly to hold your balance and maintain form, but they do get easier each week as you do more of them.

    Good luck with the HCT-12 program!
    Yeah balance was definitely key, especially since I have never done them before. I think I had good foot placement. I kinda learned how to do them by watching several videos. It's funny because they were easier on my right leg than my left leg. Maybe because that's my dominant leg in terms of skill and movements. Good luck to you as well!

    Quote Originally Posted by Pure Water View Post
    Gotta hate it when you're with someone and they want to leave but you're not finished your workout yet
    Yeah, it can be a bit of an annoyance because you tend to speed your workouts up. She's a member of anytime fitness so she sneaks me in at night so I have to try and match her time so we can finish about the same time.
    Age: 20
    BW: 165lbs
    Bench: 235
    Squat: ??
    Deadlift: ??

  25. #25
    Senior Member rdearmond573's Avatar
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    Okay, I'm going on a huge rant. I was coming into tonight without a spotter so instead of pushing for another 5lb increase on bench, I was going to just go with 210 and prepare myself for the next session. I was feeling good about this workout too, bench had increased in weight 5lbs so I couldn't be happier. Now let me make it clear I understand 100% that we all have out days where we just aren't feeling it and what not, but I have never had anything happen to me like this. As I work up to my 6RM, 175 felt so heavy and 6 reps felt tough. I get to 210 and I felt like I was testing out a new max or something. I could only muster out 2 reps!! I honestly have no answer for what happened. I don't wanna be a drama queen or anything, but that gave me a huge shot to my confidence that had been building up since I started this program. The rest of the workout was alright....

    OH Press
    65x6
    85x6
    105x6
    120x6+2+2+2

    DB Rows
    45x6
    65x6
    80x6
    95x6+2+2+2

    Pull Ups
    BWx10
    BW+10x6
    BW+15x6

    DB Bench < Did these just because
    60x6
    70x6
    80x6 << Don't know what that converts to for BB bench
    Age: 20
    BW: 165lbs
    Bench: 235
    Squat: ??
    Deadlift: ??

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