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  1. #1
    The Damned
    PWGriffin's Avatar


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    Beast Mode Activated!!

    Ok I'm starting a journal. Maybe I'll get some feedback this time around. I am training for strength now and am working on my bench and squat at the moment. I have not even done the first workout yet but I am super pumped!! This week I'm working on my clean form so next week I will begin.

    I maxed out on bench today and got 265 on the second attempt (sad, I know, but it will go up quickly I hope)

    Here is what my week will look like!~

    Upper1: RI: 90-120sec
    Bench Press 5x3
    Weighted Pull ups 5x3
    Incline DB Press 3x8-10
    Face Pulls 3x8-10

    Lower1:
    Squats 5x3
    RDLs 5x3
    Split Squat 3x8
    hypers 2x12-15

    Upper2:
    Push Press 8x3
    Bent Rows 3x8-10
    Weighted Dips 3x8-10
    weighted Chins 3x8-10

    Lower2:
    Cleans 8x3
    Snatch Grip Deadlifts 3x8-10
    Lunges 3x8-10

    It's kinda my version of westside. I'm also going to be doing shoulder stability circuits 2x a week and perhaps some form of cardio once or twice a week....

    Suggestions, advice, criticism and praise are all welcome!!!

    What kind of cardio would you guys attempt if you were on westside? You think HIIT cardio might be pushing the limit??
    Quote Originally Posted by B40 View Post
    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?
    yeah, that shit!!!

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  2. #2
    Metrosexual
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    If 265 is sad, then what is my 150.

    Good luck on your new routine.

    I dig the Beast Wars reference.


  3. #3
    The Damned
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    Quote Originally Posted by DOMS View Post
    If 265 is sad, then what is my 150.

    Good luck on your new routine.

    I dig the Beast Wars reference.

    I'm definitely not trying to down anybody by saying my 265 is sad...but it is kinda sad for me....I was at 265 almost a year ago, but my training and diet was so poor that it steadily declined for six months to like 225 or so...now I've finally gotten back to where I was and hope to start making some headway soon...

    Keep checkin in man!
    Quote Originally Posted by B40 View Post
    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?
    yeah, that shit!!!

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  4. #4
    Registered User


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    I still have a lot to learn (most of what I know, Ive learned from this forum), but I like how you set up your routine.

    Im currently doing the bill starr 5x5 (this routine has started to take a toll on me, so Im glad im in my deload week), but was thinking of going to an upper lower once its done. Good luck!

  5. #5
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    So are your bench, squats, push press, and cleans all speed work or what?

  6. #6
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    Well I guess what I am asking is your 8x3 speed work throughout your workout?

  7. #7
    The Damned
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    Quote Originally Posted by Double D View Post
    Well I guess what I am asking is your 8x3 speed work throughout your workout?
    The push presses and cleans are speed/power work...I'm doing very light loads and hammering speed and form and will take pretty short rests in between sets.
    Quote Originally Posted by B40 View Post
    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?
    yeah, that shit!!!

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  8. #8
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    Sounds good then. Cant wait to see the progress.

  9. #9
    Lexen Xtreme


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    Lawl, Beast Wars was teh pwnage back in the day... Looks like an interesting journal... Fairly low volume routine it looks like. However often are you going to change volume and/or exercises?

    As for cardio, I just stick to ~15 minutes of moderate biking or elliptical. I may also do treadmill interval sprints sometimes too.

  10. #10
    The Damned
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    Oh I forgot to mention loading parameters....

    Week1: 80% 8rm
    Week2: 85% 6rm
    week3: back off
    week4: 90% (set new pr's)
    repeat

    On the speed work, I will be using roughly 75% of my 1RM....
    Quote Originally Posted by B40 View Post
    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?
    yeah, that shit!!!

    MySpace

  11. #11
    Patrick
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    what do you mean 80% 8rm? What does that have to do with what you were doing? You were doing 3 reps per set.





  12. #12
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    I hate doing speed work with something like 75% much to hard onmy joints. I dont like going over about 60 or so.

  13. #13
    Patrick
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    Quote Originally Posted by Double D View Post
    I hate doing speed work with something like 75% much to hard onmy joints. I dont like going over about 60 or so.
    yea, 75% is high.

    should probably start at something like 65 ir 70% and work up over a series of weeks.





  14. #14
    The Damned
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    I was just saying 80% equals 8RM....is this not correct? I'm still doin triples...

    Alright 65 or 70% it is...I'm open to all suggestions...keep em comin.
    Quote Originally Posted by B40 View Post
    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?
    yeah, that shit!!!

    MySpace

  15. #15
    Patrick
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    Quote Originally Posted by PWGriffin View Post
    I was just saying 80% equals 8RM....is this not correct? I'm still doin triples...

    Alright 65 or 70% it is...I'm open to all suggestions...keep em comin.
    yes, that is correct.





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