MrBeefy~Training of the Beast!

[mrbeefy]

10/10/08

Hey all!

Well, the arm is healing nicely after the bicep tendon tear. My workouts are coming along, and I'm slowly adding the weight back on the bar.

Just returned from the World Masters in Palm Springs California feeling rested and motivated.

Doctor reports are all positive so far, so it's time to get back in the saddle and ride this bad boy hard and wet!

Weight today is 189 lbs. Not a good thing, but I'll kick up the cardio and break out the old diets to lean out a bit. Been there, done that!

Have been power lifitng raw thus far (no equipment), but I took a serious jump to the dark side and bought my first bench shirt in California. Having a few modifications made, and it should be delivered any day.

After a little soul searching about where I'm at with my health, physique, etc., I decided to stay with powerlifting. I will, however, need to wrap my head around a few new mind-sets on diet.

So, I thought I'd put my words down in writing, and start this new thread for my training!

Follow along my journey....offer your words of wisdom, suggestions and of course, your honest opinions to spur me along.

Are you ready for Training of the Beast? Don't step too close to the cage..... I'm hungry! ;D

[fit]

Looking forward to this, brother!

Does this mean you are also not going to trim way down as you once mentioned?

[beckie]

Ahh the resurgence of the Beast... all the best Frank!

[mrbeefy]

Fit,

I still plan on dropping weight (MD appointment today had me as 191 lbs.)

I am comfortable at 150 lbs., and competed at 135, 141, 154 as a bodybuilder.

I competed at 181 as a power lifter. As long as I can keep my core tight, and not get that "9 months pregnant" look, I'm ok with that.

The KEY is remaining healthy. My new primary care Doc has my BP under control, and is not overly concerned about my weight right now, becuase he is a past BB himself, and is now a competetive cyclist, so he understands what we do.

I did take my supps in for him to look at today, and he approved everything except the Lipo-6, becuase of my BP concerns.

SO, yea, I'll drop some weight, and am already on a lean-out diet for awhile.


Becks! My favorite Kiwi!
Yea, Baby....makin' da come back!

[mrbeefy]

10/10/08 HERE WE GO!!!!!!

Workout
4:00 am 30 min walk with dog and wife. Yes, she was on a leash (careful there!)

2:30 pm
warm on treadmill 10 minutes
Stretch 15 minutes
warm up in power rack for dead lift"
Pins below hip 5x5 w/ bar, then added weight up to 215
Pins at knees 5x5, w/ bar, then added weight to 215

Bar on floor 3x3 @ 225
Torn Bicep held up great!

Assistance work:
Glute-hamstring 3x15
ABS weighted 3x15
Crunches 4x25

Monday, 10/13, we start a 3x3 program under Greg's supervision for the next 8 weeks. You can find the template for this workout at Jackals Gym Site, provided by Brad Gillingham. Here is the background on the program:


A Revolutionary Approach to Powerlifting
3 x 3 By Stephan Korte


The training program presented here has been used by some of the strongest German powerlifters including IPF Junior World Champions Ralf Gierz and Michael Bruegger. Gierz totaled close to 2200 lbs. at superheavyweight and Bruegger was the first German powerlifter to break the 2200 lb. barrier at a bodyweight of 26O lbs. Bruegger was also the first German to bench over 600 lbs. in an IPF competition (paused and no bench shirt). The basic concepts of this program have been used by almost every Olympic lifter, including many world champions over the last 40 years.
The 3x3 system is an eight week training cycle that consists of two phases. Phase I is a high volume phase, while Phase II is the competition phase. It shares some similarities with the Louie Simmons style of training program. The similarities include no off-season, training percentages in the 58-64 percent range and the main focus of the 3x3 is its high volume phase. Another similarity is very few of the 3x3 training lifts are in the percentage range of 80-95 percent.
The one thing making the 3x3 unique when compared to Simmons and other current powerlifting training is that the only training exercises used are the competition lifts. There is no assistance work! Why is that? The answer is very simple. In order to get strong in the squat you need to train the quadriceps, hamstrings, glutes, hip flexors and the lower back. In other programs there are different ways in which to train all these muscles. You can perform a variety of assistance exercises or you can combine the squat with these same assistance exercises. The other option is to train the squat and only the squat. We already know this exercise works all the muscles mentioned above. The major advantage of this option is the squat works the muscles exactly the way they are needed for the competition.
As I mentioned earlier this type of training approach has been used for decades by the Eastern Bloc and Western European Olympic lifters and it works. During the last 10 years I have had the opportunity to talk to and train with many Olympic lifters. In 1992 1 was stationed at the Olympic Training Center while doing my assignment with the German Army. I observed that their training consists of only the competition lifts, the snatch and clean and jerk. Some of you might say that Olympic lifters do a variety of pulls including pulls from a block, high pulls from the hang position, etc. If you take a closer look at these exercises you will see that they are biomechanically identical to a certain portion of the competition lifts. The only difference is that they are not performed through the full range of motion of the competition lift. This will definitely overload the muscles. This is a technique that is very effective if you do it right. Unfortunately I see many powerlifters doing it wrong. They do hack squats, leg presses and leg extensions - exercises that have no bio-mechanical relationship to the competition lift. Leg pressing a 1000 lbs. does not mean that you can squat that weight. Do you see the difference? These exercises do have their place in a training program, but only to rehabilitate from injuries or to create variety once in a while, but not in a serious training cycle.
The 3x3 system works so well because your muscles will be stimulated much more than with other routines. Let’s take the squat again to explain this fact. For example, if your squat maximum is 700 pounds and your training schedule calls for 5 sets of 5 reps once a week you will achieve a fairly high volume com-pared to other training programs. When 75% of 700 pounds (525 pounds) is done for 25 reps (5 x 5) you end up with a total squat tonnage of 13125 pounds per week. This tonnage is determined by the work sets only and not the warm up sets (this is the standard approach in the 3x3 program). Now take a look at the total squat tonnage of the 3x3 system. In week four you use 64% of 700 lbs. which is 448 pounds for a maximum of 40 reps (8 sets of 5 reps). The total tonnage of only one workout is 17920 pounds. You repeat this workout twice and you end up with a total squat tonnage of 35840 pounds per week. That is over two and a half times the volume of the other program. The 3x3 system creates a workload stimulus that forces the muscles to work much harder and therefore to grow faster and get stronger.
Preparations: Before you start with the 3x3 system you need to find your current maximum in each of the three lifts. There are many ways to find this out and it’s up to you which one you choose. You can use your last competition lifts if the competition was recent (within the last 4 weeks). You can also go for a maximum single in the gym (important: use all the equipment you usually wear in competition). If you estimate your max based on reps you can use a variety of equations. A simple one is the Epley equation. In the Epley, you multiply the reps achieved by .033 and multiply the product of this times the weight used. Add the resulting product to the weight used and you have your max. Remember it does not make sense to choose weights that you cannot handle.
Once you have found your current maximum you can calcu-late your training weights for the next eight weeks. I will give you a more detailed explanation of this in future articles. However, before your start the program you will be asked to increase your current maximum in the squat by 25 lbs., the bench press by 10 lbs. and the deadlift by 15 lbs. This will be your new projected maximum and it will be this number that you will base your training. The training weights will be 58-64 percent of this projected maximum in phase I and 60-95 percent in phase II.
Phase I- Weeks 1-4 - High Volume Phase: By doing a lot of sets and reps you will reach a high volume during phase I. This set and rep scheme builds muscle mass, strength and helps to improve your coordination and technique on each of the competition lifts.


Summary: Phase I Day l
squat: 5-8x5
bench: 6-8x6
deadlift: 5-8x5 Day 2
squat: 5-8x5
bench: 6-8x6
deadlift: 5-8x5 Day 3
squat: 5-8x5
bench: 6-8x6
deadlift: 5-8x5

The total number of workouts in phase I is 12. This is three workouts per week. Make sure to rest one day between the workouts and rest two days after the completion of one training week. I used to work out on Monday, Wednesday and Friday. With this approach I had two days off on the weekend which really helped me to recuperate.

You will squat, bench and deadlift in every workout. Yes - you squat, bench and deadlift three times a week. That’s too much? How do you know? Have you ever tried it? You will not be doing any assistance work, which means that you have all your energy available for the three competition lifts. By the way, I’ve worked with Olympic lifters and they train the squat six times a week. They break it down to four front squat sessions and two back squat sessions. In these workouts they used some heavy poundages. If these lifters were overtrained it is of no consequence because they won a bronze and a silver medal in the superheavyweight category at the 1988 Olympic Games in Seoul.
The sets and reps are the same in every workout. Five to eight sets of five reps for the squat and deadlift and six to eight sets of six reps for the bench press.

You work with four different percentages during phase I, but you stay with one percentage for each training week. This means you will use a particular weight for each exercise and work with it for three workouts or one training week. The next week of training will have you using a higher percentage and therefore a higher weight. That way you increase the weights every week. Make sure to use no equipment, except a power-lifting belt.
Phase II - Week 5-8 - Competition Phase: During phase II you will reduce the volume dramatically and increase the intensity week by week. This helps you to adapt to the heavier weights. You will use powerlifting equipment (suit, belt, wraps, and bench shirt) for every heavy lift (1-2 reps). The intention of phase II is to build power, maximum strength and improve your technique with heavy weight.
As in phase I, the total number of workouts in phase Ills 12. There are also three workouts per week. Make sure to get plenty of rest between the workouts. You will still squat, bench and deadlift in every workout. The sets and reps in the daily workouts will vary. Each exercise is divided in two parts:

Technique and power training. You will be performing three sets of three reps for the squat and deadlift and five sets of four reps for the bench press. The training weight is 60 percent of your projected maximum and it and it will be con-stant for the next four weeks.
Maximum strength training. You will use 80-95 percent of your calculated maximum for one to two sets of one rep for each exercise. Train maximum strength on only one exercise per day. I used to max out as follows: deadlift on Monday (day 1), bench press on Wednesday (day 2) and squat on Friday (day 3).
Summary: Phase II Day l
squat: 3x3
bench: 5x4
deadlift: 1-2x1 Day 2
squat: 3x3
bench: 1-2x1
deadlift: 3x3 Day 3
squat: 1-2x1
bench: 5x4
deadlift: 3x3


While the percentages for the technique training will be constant, the percentages for the maximum strength training will be increased weekly by five percent.

[fit]

Good on ya!

[mrbeefy]

10-10-08

New WO to start 10-13-08
The weight I'll be using in this first cycle are MUCH lower than I'm used to, but they are set that way as a warm up for 8 weeks, and also to test how my arm will hold up.

Jackal's Gym
Program: 3x3 Program
Version: 1.0
Author: Stephan Korte
Athlete: Frank
This program was popularized recently by Stephen Korte in a series of articles in Powerlifting USA from September through December of 1998. There is no assistance work involved in this program. The three main powerlifts will be performed three days a week. The program begins with 4 weeks of high volume conditioning and ends with 4 weeks emphasizing power and strength. Check out the articles as written by Stephen for a complete description of the program.
________________________________________
Monday, October 13, 2008
Week 1 - Day 1

Low Bar Back Squat (belt)
5 x 5 x 173.25 lbs
Bench Press
5 x 6 x 143.00 lbs
Deadlift (belt)
5 x 5 x 137.50 lbs

Wednesday, October 15, 2008
Week 1 - Day 2

Low Bar Back Squat (belt)
5 x 5 x 173.25 lbs
Bench Press
5 x 6 x 143.00 lbs
Deadlift (belt)
5 x 5 x 137.50 lbs

Friday, October 17, 2008
Week 1 - Day 3

Low Bar Back Squat (belt)
5 x 5 x 173.25 lbs
Bench Press
5 x 6 x 143.00 lbs
Deadlift (belt)
5 x 5 x 137.50 lbs

Monday, October 20, 2008
Week 2 - Day 1

Low Bar Back Squat (belt)
6 x 5 x 189.00 lbs
Bench Press
6 x 6 x 156.00 lbs
Deadlift (belt)
6 x 5 x 150.00 lbs

Wednesday, October 22, 2008
Week 2 - Day 2

Low Bar Back Squat (belt)
6 x 5 x 189.00 lbs
Bench Press
6 x 6 x 156.00 lbs
Deadlift (belt)
6 x 5 x 150.00 lbs

Friday, October 24, 2008
Week 2 - Day 3

Low Bar Back Squat (belt)
6 x 5 x 189.00 lbs
Bench Press
6 x 6 x 156.00 lbs
Deadlift (belt)
6 x 5 x 150.00 lbs

Monday, October 27, 2008
Week 3 - Day 1

Low Bar Back Squat (belt)
7 x 5 x 189.00 lbs
Bench Press
7 x 6 x 156.00 lbs
Deadlift (belt)
7 x 5 x 150.00 lbs

Wednesday, October 29, 2008
Week 3 - Day 2

Low Bar Back Squat (belt)
7 x 5 x 189.00 lbs
Bench Press
7 x 6 x 156.00 lbs
Deadlift (belt)
7 x 5 x 150.00 lbs

Friday, October 31, 2008
Week 3 - Day 3

Low Bar Back Squat (belt)
7 x 5 x 189.00 lbs
Bench Press
7 x 6 x 156.00 lbs
Deadlift (belt)
7 x 5 x 150.00 lbs

Monday, November 03, 2008
Week 4 - Day 1

Low Bar Back Squat (belt)
8 x 5 x 189.00 lbs
Bench Press
8 x 6 x 156.00 lbs
Deadlift (belt)
8 x 5 x 150.00 lbs

Wednesday, November 05, 2008
Week 4 - Day 2

Low Bar Back Squat (belt)
8 x 5 x 189.00 lbs
Bench Press
8 x 6 x 156.00 lbs
Deadlift (belt)
8 x 5 x 150.00 lbs

Friday, November 07, 2008
Week 4 - Day 3

Low Bar Back Squat (belt)
8 x 5 x 189.00 lbs
Bench Press
8 x 6 x 156.00 lbs
Deadlift (belt)
8 x 5 x 150.00 lbs

Monday, November 10, 2008
Week 5 - Day 1

Low Bar Back Squat (belt)
2 x 1 x 252.00 lbs
Bench Press
5 x 4 x 156.00 lbs
Deadlift (belt)
3 x 3 x 150.00 lbs

Wednesday, November 12, 2008
Week 5 - Day 2

Low Bar Back Squat (belt)
3 x 3 x 189.00 lbs
Bench Press
2 x 1 x 208.00 lbs
Deadlift (belt)
3 x 3 x 150.00 lbs

Friday, November 14, 2008
Week 5 - Day 3

Low Bar Back Squat (belt)
3 x 3 x 189.00 lbs
Bench Press
5 x 4 x 156.00 lbs
Deadlift (belt)
2 x 1 x 200.00 lbs

Monday, November 17, 2008
Week 6 - Day 1

Low Bar Back Squat (belt)
2 x 1 x 267.75 lbs
Bench Press
5 x 4 x 156.00 lbs
Deadlift (belt)
3 x 3 x 150.00 lbs

Wednesday, November 19, 2008
Week 6 - Day 2

Low Bar Back Squat (belt)
3 x 3 x 189.00 lbs
Bench Press
2 x 1 x 221.00 lbs
Deadlift (belt)
3 x 3 x 150.00 lbs

Friday, November 21, 2008
Week 6 - Day 3

Low Bar Back Squat (belt)
3 x 3 x 189.00 lbs
Bench Press
5 x 4 x 156.00 lbs
Deadlift (belt)
2 x 1 x 212.50 lbs

Monday, November 24, 2008
Week 7 - Day 1

Low Bar Back Squat (belt)
1 x 1 x 283.50 lbs
Bench Press
5 x 4 x 156.00 lbs
Deadlift (belt)
3 x 3 x 150.00 lbs

Wednesday, November 26, 2008
Week 7 - Day 2

Low Bar Back Squat (belt)
3 x 3 x 189.00 lbs
Bench Press
1 x 1 x 234.00 lbs
Deadlift (belt)
3 x 3 x 150.00 lbs

Friday, November 28, 2008
Week 7 - Day 3

Low Bar Back Squat (belt)
3 x 3 x 189.00 lbs
Bench Press
5 x 4 x 156.00 lbs
Deadlift (belt)
1 x 1 x 225.00 lbs

Monday, December 01, 2008
Week 8 - Day 1

Low Bar Back Squat (belt)
1 x 1 x 299.25 lbs
Bench Press
5 x 4 x 156.00 lbs
Deadlift (belt)
3 x 3 x 150.00 lbs

Wednesday, December 03, 2008
Week 8 - Day 2

Low Bar Back Squat (belt)
3 x 3 x 189.00 lbs
Bench Press
1 x 1 x 247.00 lbs
Deadlift (belt)
3 x 3 x 150.00 lbs

Friday, December 05, 2008
Week 8 - Day 3

Low Bar Back Squat (belt)
3 x 3 x 189.00 lbs
Bench Press
5 x 4 x 156.00 lbs
Deadlift (belt)
1 x 1 x 237.50 lbs

________________________________________
Exercise Descriptions:
Low Bar Back Squat (belt): Traditional powerlifting style back squat to a deep position with a belt.
Bench Press: Traditional powerlifting style bench press with a wide grip. Hands touching the mark on a standard powerlfting bar.
Deadlift (belt): Traditional powerlifting style deadlift from the floor with a belt.

Exercise Max Values:
Deadlift (belt) = 250 lbs
Bench Press = 260 lbs
Low Bar Back Squat (belt) = 315 lbs

[beckie]

Frank are the Low bar back squats ATG??(a** to the Grass) or just below parallel??

Good to hear the BP is under control..I have a new cardiac client here so I'm interested in how your physician keeps it in check!

[mrbeefy]

Hi Beck!

The high back squats are breaking parallel.

My new primary care doc has me on 20mg of Benicar HTZC.
It has alread dropped 20 points in 3 weeks.
Not perfect yet, but a big improvement.

We are also going to experiment with taking me off of the testosterone therapy, for a few reasons:
a) Is it actually working?
b) I will be able to compete in drug tested meets.
c) My wife will be happier
(by the way, she compares me to a god in heat)

[mrbeefy]

10-14-08

First standardized WO since surgery:

Low Bar Back Squat (belt)
5 x 5 x 173.25 lbs
Bench Press
5 x 6 x 143.00 lbs
Deadlift (belt)
5 x 5 x 137.50 lbs

Warmed up good, especially bicep tendon.
Work went well.

Greg suggested do not use belt under 225 lbs.
Perhaps I should have used it on the deads because my lower back is VERY sore today. NOT DOMS, but muscle strain.
Iced it last night when I got home. Excedrin for back and bady aches this am. Listen to my body.

[beckie]

sounds like the new meds are having a positive impact-thats really good to hear! Will be interested to see what happens when you come off the test too...your wife may thank your doctor

[mrbeefy]

Yes Beckie, I'm sure she will

[mrbeefy]

10-22-2008

Lifting going well. Went to the MD today because my lower back has still been a little sore. Ruled out any kidney infection, etc. Diagnosed as lower back strain. 200 mg of Celebrex 2 x a day for 10 days.

Keeping with program thus far but easing up a bit on deads due to lower back for a week or so.

Low Bar Back Squat (belt)
6 x 5 x 189.00 lbs
Bench Press ~ See Notes Below*
6 x 6 x 156.00 lbs
Deadlift (belt) (Only did 3x3)
6 x 5 x 150.00 lbs

* Just for giggles tried for a single on a new bench Pr today and went...............(drum roll) 300 lbs.! That's a new pr increase of 40 lbs. Yahoo!

Also...my new bench shirt came in so I tried that out today too since I was feeling pretty good. First time in a shirt. (Now I know how little girls feel in their first training bra!) It's the new Katana Super with a low but extra thick collar. Had to have it altered by Titan to shorten the sleeves. Took 2-3 guys to help me get it on and seated right. Tried the 300 lbs., and could only get it about 2-3 inches from my chest. Felt Really weird. 300 lbs. felt light and popped right off my chest with no problems. The more experienced guys told me I need to go at least another 50 + lbs. to get it dwon onto my chest. I also now have the unique chaffing stripes across my triceps from the shirt. "I'm so proud!" Something I learned that no one told me was that you get a serious head rush due to the pressure of the shirt. I took my BP at the end of the workout and it was 160/101. Not real good, but happens in powerlifitng. Took it a little while ago, and it's back down to normal.

The bicep tendon is healing fine and is WAY ahead of schedule. Just being cautious now. Bernie's shoulder is coming along well, and she has ceased PT (with MD approval) because our training has superceded their expectations. She has resumed benching with a bar only, squatting with an assist bar (bent), and deadlifiting with 135.

So far, we are holding together ok!
One other change is that I ceased my Test Therapy (with MD OK), for 90 days to see how I feel. If everything goes ok, I will start competing in natural drug tested meets next year.

That's it for now!

[Roger]

Frank, I take Celebrex every day. Do not think I could move without it.LOL Congrats on the new bench PR