CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 03-22-2013, 09:34 AM   #151
Eric Shuty
Member Eric Shuty is offline
 
Eric Shuty's Avatar
 
Profile:
Join Date: Jun 2011
Location: Federal Way  WA
Posts: 511
Re: The BEAST System

Thursday 3/21/13

Press variant and DE Bench

Standing Press
165x9
190x7
225x3
225x3
245x1
265x0
265x0
265x1(Beast Mode)

DB Bench
100x20
110x15
130(x7)

DB Shoulder Press
80x13
80x13

Laterals
DB Shrugs with rotator cuff exercises
Push Ups x40

Not as strong as usual and I forgot my headphones so I wasn't quite on top of my game. Can't expect 4 great days in a row. Was getting pretty angry that I wasn't hitting a weight below my PR so I went hulk status. Went with DB bench instead of bands again to save the shoulder. At this point shoulder is almost 100% and knees are 90-95% so I'm pretty happy. Saturday is first 2 rep day for rack pulls. Party time!!
  Reply With Quote
Old 03-22-2013, 10:32 AM   #152
Nik Nichols
Member Nik Nichols is offline
 
Nik Nichols's Avatar
 
Profile:
Join Date: Jun 2008
Location: Quinlan  TX
Posts: 21,383
Re: The BEAST System

NICE press!!! Congrats, you just get wound up enough to get it?
__________________
49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
  Reply With Quote
Old 03-22-2013, 11:05 AM   #153
Eric Shuty
Member Eric Shuty is offline
 
Eric Shuty's Avatar
 
Profile:
Join Date: Jun 2011
Location: Federal Way  WA
Posts: 511
Re: The BEAST System

Quote:
Originally Posted by Nik Nichols View Post
NICE press!!! Congrats, you just get wound up enough to get it?
Yeah, I just got really angry because it was 10lbs below my PR and I forgot my tunes. You do what you've got to do.....
  Reply With Quote
Old 03-23-2013, 06:28 PM   #154
Eric Shuty
Member Eric Shuty is offline
 
Eric Shuty's Avatar
 
Profile:
Join Date: Jun 2011
Location: Federal Way  WA
Posts: 511
Re: The BEAST System

Saturday 3/23/13

ME Pull and Intervals

Rack Pulls (4 inches below the knee)
Warm Ups
545x2
585x2
615x2
635x2
655x1

Deadlift
425(x19)

DB Row
100x10
150x2x8

Pull Ups
2x10 strict
1x20 kipping

Face Pulls and Straight Arms
Good Mornings supersetted with high rep curls

15 minutes of various ab exercises

Good day but gassed out big time. Started to do my intervals afterwards but I was all out of wasta. Doing it tomorrow instead. Strength was good today. On track to break my rack pull PR, deadlift rep PR, and possibly even my 2year old deadlift PR at the end of this cycle. Plan was for 20 on the rep deadlifts but ran out of gas and didn't want to push it with bad form. Keep forgetting to bring back my 2nd pull up day during the week. Monday is as good a day as any. Party on.
  Reply With Quote
Old 03-24-2013, 06:32 PM   #155
Eric Shuty
Member Eric Shuty is offline
 
Eric Shuty's Avatar
 
Profile:
Join Date: Jun 2011
Location: Federal Way  WA
Posts: 511
Re: The BEAST System

Sunday 3/24/13

ME Bench and Intervals

Board Bench
Warm Ups
295x2
335x2
355x2
375x2
385x2

Bench
275x12

Board Bench (explosive w/ pause)
315x3x1

Dips bwx3x20
Incline DB Flyes
65, 80, 100
Ring Push ups 4x10 (slow)
Skullcrushers
Pushdowns

Intervals 1.5 miles

Foam rolling 10 minutes

Good day. A little worn down for yesterday so I was a little creaky. Also, only had 1 spotter so heavier weights not an option. Overall a good effort. Just didn't get too tired after everything so I did more board bench.
If shoulder is feeling good I'm going to do 315 on my rep set next week. Everything else was straightforward. Gonna increase speed instead of distance next week. Doing squat day tomorrow instead of Tuesday due to work schedule.
  Reply With Quote
Old 03-25-2013, 09:50 AM   #156
Ross Hunt
Member Ross Hunt is offline
 
Profile:
Join Date: Jan 2004
Location: Annapolis  MD
Posts: 914
Re: The BEAST System

Erik,

Awesome stuff. That is a huge standing press you put up. Where are you in Texas?

Programming question: Do you ever do power cleans? If you did, where would you put them--squat/DE day?

Regards,

Ross
__________________
M 6' 190ish Power C+J 275 Press 170 Push Press 250 Vertical 29" Broad Jump: 10' 20-yard shuttle 4.94 sec 40m 5.88 sec 300m: 44.5 sec 1600m 5 minutes 20 sec
  Reply With Quote
Old 03-25-2013, 11:45 AM   #157
Eric Shuty
Member Eric Shuty is offline
 
Eric Shuty's Avatar
 
Profile:
Join Date: Jun 2011
Location: Federal Way  WA
Posts: 511
Re: The BEAST System

Quote:
Originally Posted by Ross Hunt View Post
Erik,

Awesome stuff. That is a huge standing press you put up. Where are you in Texas?

Programming question: Do you ever do power cleans? If you did, where would you put them--squat/DE day?

Regards,

Ross
Thanks man! Until Thursday I'll be in Killeen, TX right by Ft. Hood for work. After that I'll be back in Washington.

As for power cleans I used to do them all the time when I played football. I also did them periodically last year. The reason I don't do them know is because I only have so much time and energy and I maintain a pretty good 1RM in them with my other training. And I probably would put them on my squat day because you could transition to them easily after DE deads. Or you could alternate weekly between DE deads and cleans.
  Reply With Quote
Old 03-25-2013, 03:19 PM   #158
Ross Hunt
Member Ross Hunt is offline
 
Profile:
Join Date: Jan 2004
Location: Annapolis  MD
Posts: 914
Re: The BEAST System

Erik,

Thanks for your service, and thanks for the reply.

Your template is similar to what I'm using now, except that the upper-body work is structured differently and there is a little less squatting volume... and the weights are heavier. It is encouraging to see that it's possible Deadlift 500-600 and Squat 400+ without 5+ days a week training; I don't have that much time either.

Regards,

Ross
__________________
M 6' 190ish Power C+J 275 Press 170 Push Press 250 Vertical 29" Broad Jump: 10' 20-yard shuttle 4.94 sec 40m 5.88 sec 300m: 44.5 sec 1600m 5 minutes 20 sec
  Reply With Quote
Old 03-28-2013, 04:21 PM   #159
Eric Shuty
Member Eric Shuty is offline
 
Eric Shuty's Avatar
 
Profile:
Join Date: Jun 2011
Location: Federal Way  WA
Posts: 511
Talking Re: The BEAST System

Work schedule forced me to do 2 days in a row and miss a lot of sleep and it showed....

Wednesday 3/27/13

Squat, DE Deadlift, and strongman

Squat
135x10
225x7
275x5
305x3
335x1
355x1
375x1

Band Deadlift (orange elitefts bands over top)
135x2
225x2
315x2
405x2
455x2
315x2

Strongman Medley:
Combination of 3 exercises with 1-2 minutes rest in between. Exercises were backwards sled drag, DB Swings, and tire flips

1. 6 plates plus sled, 100lb DBx 10 swings, 10 tire flips (weight unknown)

2.-4. 7 plates plus sled, 125lb DB x10, 10 tire flips

Stiff leg deadlifts 2 sets

Good day. Slowly working the weight up on squats. Was super tired going into today. Strongman was a real gasser. Rested 1 minute in between first and second sets and 2 minutes between the others. Didn't seem like much rest with turnin the sled around and getting a drink.

Thursday 3/28/13

Press variant and DE Bench

Standing Press
Warm ups
165x9
190x7
225x3x3
135x15

DB Bench
100x2x20
100x1(x16)

Cable press x 3 sets
Laterals and rotator cuff

Incline walk for 30 minutes

Crappy day. I sort of expected it given the intensity of wednesdays workout and the fact that I had very little sleep in the past 2 days. I was a mouth breathing zombie the whole workout. As a result I didn't even attempt my normal heavy weights. Well deserved rest tomorrow...
  Reply With Quote
Old 03-30-2013, 06:51 PM   #160
Eric Shuty
Member Eric Shuty is offline
 
Eric Shuty's Avatar
 
Profile:
Join Date: Jun 2011
Location: Federal Way  WA
Posts: 511
Re: The BEAST System

Saturday 3/30/13

ME Pull, Back, Intervals

Rack Pulls (4 inches below the knee)
Warm Ups
555x2
595x2
620x2
640x2
660x1

Deadlift
520(x8)

Pull Ups
2x10
1x20 kipping

Hammer row machine x3 sets
Face pull and straight arm superset x3
Hammer curls x3 sets
Bb curl 1x30 reps

Intervals 1.5 miles

Good day. First day back in Washington. More excited for
Strongman medley on tuesday than ever before because this gym here is much more suited to that kind of thing. A little disappointed I didn't get my full 10 reps on the deadlift set but oh well. Ran out of gas in the tank. Did 3 minutes of warm up jog on intervals and then a bunch of fast intervals. First time I've actually gone fast (by my definition) since I started running again. Off tomorrow for Easter and then bench monday....
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
what a beast Edwin Burlton Workout Logs 0 06-11-2011 05:27 AM
Amber Gets Beast Amber Karnes Workout Logs 11 02-10-2009 02:32 PM
Is phosphagen system the primary system of crossfit training? Peter Tourigny Fitness 36 06-13-2008 05:38 PM
The beast Joe Marsh Workout of the Day 8 03-02-2006 09:37 PM


All times are GMT -7. The time now is 07:16 AM.


CrossFit is a registered trademark of CrossFit Inc.