The Long Hard Road to BEEF

[beefcurry1]

ok i have made up my mind to commit myself to total POWER. im wanting to get seriously into competing. when i get out of the military im wanting to PL for a college.

im going to start this by getting back down to 175-180 so that i can comfortably be in the 180 weight class. im going to see how maintaining a diet from 2800-3200 cals a day works out. i will be doing the following program with cardio 3x a week until i hit 175 then 1-2 cardio sessions a week depending on fat gain.

day1: heavy bench

bench
incline
db decline
close bench

day2: lower heavy

squat
DL
lunges
leg curls
hacks
hyperextensions

day3: off

day4: speed bench

bench
incline
db decline
close bench

day5: speed lower

deep squat
DL
half squats
SLDL
bent rows (or cable rows)
hacks

day6: assisstance

preacher curls
skull crushers
military press
hammers
push downs
side laterals supersetted bent raises

day7: off

i will only be using 3 of the 4 bench exercises per workout, always including bench, and i will alternate the heavy and speed lower exercises (ie. 1 week doing this the next doing what i did before on heavy on speed).

let me know what yall think. i want to do this for a few months then throw in some chains.

[gdawg0987]

Looks like your'e kinda doing a westside style ME and DE routine with an extra day thrown in to hit the smaller muscles. I've been considering doing a westside routine but didn't like how you never directly hit the bi's and some other smaller muscle groups with their guidelines, so I'll definitely be checking your journal to see how this works for you. Good luck :

[LifterMike]

how was your 1t/4ad cycle beef?

[beefcurry1]

Originally Posted by LifterMike

how was your 1t/4ad cycle beef?

went pretty well. nothing spectacular. i did notice good strength gains (they would have been a lot better had i not had a jacked up schedule which made me miss more days than i would have liked).i think most of the 12 lbs i gained was mostly water as i am at 183. i started around 178-180 ended about 189-191. IF i decide to do another cycle (which will probly be after the whole banning takes place) ill probly just go for the real deal. i figure if im gonna go illegal i might as well go all out. the PCT is showing small drops in weights but im sure ill be right back at my strongest point within a week or 2.

Originally Posted by gdawg0987

Looks like your'e kinda doing a westside style ME and DE routine with an extra day thrown in to hit the smaller muscles.

i somewhat based the whole thing from a couple WS routines. i havent done a lot of research on WS though. what is ME and DE?

[beefcurry1]

ok i started today but my partner didnt show till i was almost done with my workout so i didnt go as heavy as i wanted. heres how it went:

heavy bench day

bench 5@235
4@240
2x5@225

incline 4x6@185
close bench 4x5@165

i found another workout partner so hopefully this one will stick with it. tomorrow im hitting squats so that should be fun. im probly going to start this out with deep squats. i havent done them in a while so it should be funtastic.

[beefcurry1]

i just did a little reading and yea gdawg, ME and DE days. im looking forward to seeing how this whole thing turns out. i have never done dynamic lifts.

[beefcurry1]

walking is going to suck tomorrow. today was an awesome workout. i felt really good the whole time. i didnt go real heavy today because i just wanted to see how the routine played out. about the only thing i went to max weight on was DL.

deep squats 4x5 @245 (these felt amazing)
DL 5@385
4@405
3@435
1@465
1@485 PR

half squats 4x5@355 (legs were shaking, they felt great)
SLDL 4x5@235
hacks 4x5@170
T-bar rows 4x6@90

im hurting pretty bad already. i dont even want to wake up tomorrow. i might drop a set or 2 off quads. what im doing now might be a bit too much. ill probly have to take an extra off day before i hit them again. ill see. im thinking about easing up on DL a little. im probly going to stick with the weights i did today for antother 2-3 workouts just so i dont do too much too fast. im going to take a camera with me when i go for 500 so i can show all of you a milestone in my PL career. i want it SO bad. im hoping i can pull it soon so i dont let jgriffith beat me there. . you're my boy blue.

[luke.w]

looking good Beef, only a short road to 500 now.

[beefcurry1]

Originally Posted by luke.w

looking good Beef, only a short road to 500 now.

thanks. a short road but im gonna camp out where i am for a bit, just to make sure form isnt sacrificed for weight. pulling 500 would be great to do next week but not at the expence of my back. ill probly try and pull it before the end of the month.

[dianas05]

Originally Posted by beefcurry1

thanks. a short road but im gonna camp out where i am for a bit, just to make sure form isnt sacrificed for weight. pulling 500 would be great to do next week but not at the expence of my back. ill probly try and pull it before the end of the month.

Very nice lifts! You always should focus on proper form instead of weight, but I think you're mastering both! Good luck with your goals.

[SurfinAmy]

Looks like one hell of a work out beef......... that's AWESOME!!!! Those squats look especially heinous (in a bittersweet way...)
-Amy

[beefcurry1]

thanks yall. the leg workouts are pretty rough. that was the first time i did really deep squats in a while. i was going almost touching my ass to the floor. i was surprised i did 245. im probly going to go up more next time. i just wanted to get a new feel for them. they felt awesome. i think those, with halfs (which like i said, felt great), are really going to help bump my squat up. im probly going to go from 12 total quad sets to just 10. i did take about a week and a half off from legs so it might just be my body retaliating. ill see after my next leg day.

as far as i can tell i will be doing this routine for a while unless i see it not working. i think after i get my PL total to 1250 im going to go to a high rep BB workout for a month or 2 just to change things up and not get burnt out. that idea is still being decided though.

[beefcurry1]

today was fun. first day doing dynamic movement. im pretty sure i ran through the workout a little fast. i did all 9 sets of 10 in just under 30 minutes. i might slow it down a little bit next time so i can push more weight, being that i am going for power. tris felt a lot more today than they did from heavy day, i think due to trying to constantly accelerate. i might switch the heavy and dynamic days so when i do assistance my tris arent still sore. ill make that call later. good workout overall though. heres how it went:

bench 3x10@185
incline 3x10@145
db decline 3x10@55s

im not sure if i have the whole theory of dynamic movement down yet though. am i suppose to (1) rep them as fast as i can (2) slow negative then explode up?

either way, good workout. im ready to hit up lower body tomorrow.

[beefcurry1]

i had to skip dynamic leg day. legs still sore from last workout. i think im just going to throw leg workouts in the first day after they lose the sorness and work around that. assisstance day was pretty good. i have been going heavy for a while on the bis, tris, and shoulders so i thought it would be a good idea to ease up on them a little. good wokrout overall. heres how it went:

military press 12,9,8,8 @135
skull crushers 12,10,9,8 @85
preacher curls 11,9,8,7 @85
laterals 10,10,8,8 @25s
rope push downs 10,10,10,8 @110
cross body curls 10,10,9,8 @40s

i was thinking of doing jaster shrugs at the end of this but i was in the gym long enough. i think ill see how supersetting hack squats with them on my lower body days goes. i know supersetting while training for power is somewhat of an oxymoron but maybe this will work out.

[SurfinAmy]

Originally Posted by beefcurry1

military press 12,9,8,8 @135

Holy Toledo!!! Are you talking about a seated shoulder press with DB's???? What, 65 pounds in each hand or something????
-Amy