Building The Beast

[steak]

Good squatting bro 8)

Try getting those elbows forward when your in the slot bro...another few reps right thurr :wink:

[BeastBuilder]

Good squatting bro 8)

Try getting those elbows forward when your in the slot bro...another few reps right thurr :wink:

Cheers man

I'll try work on that as we start to go heavier over the next couple of week peaking for comp, once can start to focus on just a few reps perfect in a set rather than trying to go for like 10+ reps should work out :pfft:

Great to hear some feedback though, thanks

[BeastBuilder]

Week 3 Day 3

Bench and Tris

Bench: 80x5, 100x3, 120x7

Incline Bench: 60x20, 80x12, 90x10, 100x8, 100x8, 60x50

Flat DB Press: 4 sets of 15, 35kg

Cable Flys: 4 sets of 15, 24kg

Tricep Death*: 70kg, 80kg, 80kg

Rope Pressdowns: 42x20, 48x15, 48x15, 48x15

Real happy with Bench today, worked out well, looking forward to seeing where the 1RMs are at come comp time !! Hammered Incline Bench again with the fat bar, gotta love the high rep set at the end Cable Flys were done a bit differently today, the right way to do them apparently :pfft: , squeezing by meeting the handles at about nose height, felt good got a stretch and pump going so happy Tricep Death was done with 5 reps on chest, 5 on 1-Board, 5 on 2-board and 5 on 3-board, start off nicely might ladder it next time or something, see how it goes. Doing that bit of extra Tricep work tomorrow, probly stick to the 350 reps again and see how it goes, watch out 18 inch guns, here i come !! :nod:

[BeastBuilder]

Once again Coach had the video sussed for the workout, here's yesterday's bench session

Inb4 tuck your elbows, bad form, touch and go no pause and such, I'm still learning :nod:

[tinytraps]

Awesome bro! Screw all those high rep sets :puke:

You training specifically for powerlifting, or you playing a bit of ruggaz as well?

[BeastBuilder]

Awesome bro! Screw all those high rep sets :puke:

You training specifically for powerlifting, or you playing a bit of ruggaz as well?

Haha, cheers man, yea it has opened the eyes a wee bit to what I can actually do, should fun bringing the reps back down and lifting heavy !!

Just training for powerlifting and to get massive bro, never really played rugby, when I was a kid i was small as, skinny fat so not strong at all and then ended up tall and lanky, still not strong at all so didnt take it up as a sport. Was more into hockey, badminton and volleyball :grin:

Home from an intense Tricep session, 375 reps in total !! :shock:

Started with Rope Pushdowns, then did some Cable Extensions, then hit up a few sets of Pressdowns with the Tricep Bar, wide medium and close grip. Finished it off with a few lots of DC stretching for the Tris, dam that hurt but felt so good !! 18 inchers here I come !!

Smashing Deadlifts tomorrow so time to eat up big and prepare to rep that 200 like it's a feather !! :wink:

[BeastBuilder]

Week 3 Day 4

Deadlift

Deadlifts: 160x5, 180x3, 200x12

Good Mornings: 60x12, 80x12, 100x12, 110x12, 120x12

GHR: 4 sets of 10, BW

Westside Ab Pulldown: 36x15, 36x15, 42x15, 42x15

Mean session !! Started it off strong !! So happy with the deadlifts, should mean big numbers in December !! Was a deadlift session today like no other, had I think I counted 6 of us all deadlifting, plus Coach videoing, so he may put the video up for me if he is feeling generous Nick was the funnest to watch, pulling 500lbs for reps, think he got 4, fucking good effort !! Good Mornings, still had some energy so had to smash the posterior chain a bit more :pfft: Great session and thanks to all the boys and the lone girl who were all pulling the big weights tonight

[BeastBuilder]

Coach is always organised with the video handy

[scrambledeggs]

Awesome deadlifts man! What do you reckon your 1rm would be?

[BeastBuilder]

Hey bro, cheers

Um i dunno, the 1RM calculator (I know these are usually bullshit) on my spreadsheet says should be around 285, if I got that i'd be fucking wrapt :pfft:

Got comp in December, I'd be really happy getting 260-270ish, given that when i started 5/3/1 my 1RM was 210

On to yesterday's session:

Week 3 Day 5

Shoulders

Seated Military Press: 50x12, 60x10, 70x8, 60x12, 60x12, 50x12

Seated Side Raises: 10x10, 12.5x10, 15x8, 17.5x8, 20x6, 25x6, 17.5x8, 17.5x8, 15x20, 15x20

Rear Raises/Band Pull Aparts: 12.5x20/30, 4 sets of 15x20/30

Wide Grip Seated Row/Shoulder Machine: 54x20/Stackx25, 66x20/Stackx25, 72x15/Stackx25, 78x15/Stackx25

Rope Curls/G Press: 48x15/15x15, 54x12/20x12, 60x10/22.5x8

Good session, got a pump going and really felt the delts being worked. Last session of a heavy week and it was fucking hot so energy levels took a beating but we were still keen as and hitting it hard :grin:

Definitely looking foward to Deload next week and then hitting it heavy to work up to comp !!

[Mike Zero]

Going awesome mate. Great training. You know you're winning when you're doing over 10 reps on week 3 ov 5/3/1 :clap:

[BeastBuilder]

Going awesome mate. Great training. You know you're winning when you're doing over 10 reps on week 3 ov 5/3/1 :clap:

Cheers man, i like to think it's going pretty alright

Yea, especially on our 5th cycle so doing that many reps with what is basically my 1RM from just 4-5 months ago feels pretty good :pfft:

[BeastBuilder]

Deload Week Day 1

Squat

Front Squats: 4 sets of 12, 80kg

GHR: BWx10, x15, x20, x25

Leg Press: 1ppsx100, 2ppsx75, 3ppsx50, 4ppsx40, 5ppsx30, 6ppsx20, 7ppsx10

Leg Curls: 100 reps

Leg Extensions: 100 reps

Soooo yea felt a bit sick after todays session, winning !! Great session though, smashed the legs, goodbye walking tomorrow Surya has an exam tomorrow so he was stuck at home studying so had Becky, one of the girls from course keen to get into some strength training, join me today, she was loving it !! I think.. :pfft: We'll turn hur into a Powerbuilder yet, Eastside is too addictive !! :nod:

[BeastBuilder]

Deload Week Day 2

Lats and Bis

Wide Grip Pulldowns: 75x10, 80x10, 85x8, 90x8, 95x6, 100x6, 90x8, 90x8, 80x10, 80x10

Seated Row: 50x12, 60x10, 70x8, 80x6

T-Bar Row: 50x12, 60x10, 80x8, 90x6

Close Grip Pulldowns: 60x15, 65x15, 70x15, 70x15

Cable Curls: 48x20, 48x20, 48x20, 48x20

Seated Alternating Curls: 20x24, 22.5x24, 25x24, 30x14

Good Session today, trained at Pioneer as Raf can train while he works so that was a bit different ! Different machines, but got used to them easy enough, what was strange though was that doing stuff the Eastside way, eg 10 sets each on Lat Pulldown, Stretching right out on Seated Row, Getting the V-Bar and Barbell out for T-Bar Row, got some funny looks, man i love the general public :pfft: Also curling the 30's (which is no mean feat over at Eastside) gained the whole weights room looking at me like "Is he actually allowed to curl that weight ?!" Great pump going though loved the f*ck all rest Raf made us do, got a bit of a sweat going and was done quick as !!

[steak]

Eastside is too addictive !! :nod:

Good shit this :nod: Keep smashing it bro...big things coming your way 8)

[BeastBuilder]

Eastside is too addictive !! :nod:

Good shit this :nod: Keep smashing it bro...big things coming your way 8)

Cheers man

Looking foward to doing the Eastside Open in December, which is now being run as a Raw comp so basically like the Classic Cup is going to be, which means I need to find some knee selves and get used to using them !! Anyone have any experience with using sleeves instead of wraps ? And how do they compare ? Obviously not as much support but i dont usually do wraps too tight anyways, just wondering do they give any support and bounce ? or would I be alright just wearing a belt ? Steak your input would be greatly appreciated :nod:

[samuelNZ]

I did Nationals this year just in a belt and homemade knee sleeves (the knees cut out of an old wetsuit). So I can only comment on what mine do for me - I originally made them because my knees were taking ages to warm up and with squatting 3 sometimes more times a week I wanted to make sure I was doing everything to keep my knees in good shape.

I get zero bounce out of them, they're not wraps.

Although they're not as tight as they should be, they do give me some support and added mental confidence that my knees are covered. For your comp, you'll be alright in just a belt, although some Rehbands Knee Sleeves may be a handy investment to your arsenal if you have the cash. Knee Sleeves wont take any "getting used to" so you'll be just fine chucking them on and squatting!

I know that quite a few members of The House have Rehbands and rate them very highly, not sure if they're tight enough to give you any bounce at all but they certainly provide more support than my wetsuit sleeves.

Its up to you whether you want to fork out for some sleeves, but they're by no means a must have for a comp.

Oh and I'm doing the Classic Cup that you talked about - in my homemade knee sleeves and a belt

[drizzt]

^What Sam said. I use Rehbands, great for keeping the knees warm, but as for any carry-over to the squat, with a very, very optimistic estimate, I'd say a tight pair could get you 5kg. Confidence-wise though, they could be that extra little edge you need :nod: I use them for all sets up to my top working set(s) where I start wrapping.

Actually thinking of purchasing a second pair, along with maybe some elbow sleeves.

[steak]

Eastside is too addictive !! :nod:

Good shit this :nod: Keep smashing it bro...big things coming your way 8)

Cheers man

Looking foward to doing the Eastside Open in December, which is now being run as a Raw comp so basically like the Classic Cup is going to be, which means I need to find some knee selves and get used to using them !! Anyone have any experience with using sleeves instead of wraps ? And how do they compare ? Obviously not as much support but i dont usually do wraps too tight anyways, just wondering do they give any support and bounce ? or would I be alright just wearing a belt ? Steak your input would be greatly appreciated :nod:

Ive never worn them for any serious lifts bro...Im all about a good set of tight wraps and me belt bro Wraps should be part of RAW IMHO anyway...us old crunts get sore knees with the loads so lifting "Classic" has its risks. I know some M1 and M2 lifters that will wrap real early eg 100kg squat because the knees are such an issue. It would be a shame to only have the open classes with any real numbers in them cos of the sleeves rule but thats the way it looks like its going.

Good advice from the other fellas here though bro :nod:

[BeastBuilder]

Cheers for all the responses guys

I'm definitely a fan of just having a good set of wraps and do reckon they should be part of Raw lifting, as some people get the same out of them on squat as they do with a belt on deadlifts or a belt on squats, but if that's the rules then that is the rules :roll:

I'll look into getting some of those Rehbands, best to have some for if I want to compete, but might just have to go with lifting for myself which is why i started lifting in the first place, Powerlifting was just something that came along i could do as part of it Competitions always add a bit of fun, so I'll probly still do the Eastside Open at the end of the year, might see if Alf will put me as a novice.. I'll get today's session up here soon, just got some homework to do :doh: Should be done quick though, hopefully !!

[BeastBuilder]

Deload Week Day 3

Bench and Tris

Speed Bench: 10 sets of 3, 60kg + 40kg Chains (Wound all the way up)

Smith Machine Incline: 40x15, 60x12, 70x10, 80x8

Chest Press Machine: 60x15, 72x15, 84x15, 90x15

Cable Flys: 24x20, 30x15, 30x15, 30x15

Overhead DB Extensions: 45x15, 47.5x12, 50x8/40x6

Rope Pressdowns: 4 sets of 15, 48kg

Bit of Speed Work today, why not ! Added a some fun to the mix, and lets be honest using chains just looks and oozes general badassery :pfft: Got a pump going, had the boobs out on display, was a dam hot day at Eastside though !! Looking like high rep Triceps will be a keeper tomorrow, should start adding it in to my actual programme and counting it as a day haha, had fitness testing at course today so energy levels may have been a little low, but lets not talk about that, lets just say legs still sore from monday, mixed with sprints, jumps and beep test equals glute cramp for a good couple minutes Onto the next workout, time to smash it !!

[BeastBuilder]

400 reps on Triceps !! :shock:

srs..

Plus 3 sets of 30secs on each arm, DC stretching and my Tris were rather aesthetic (not srs), but it bloody well hurt and felt like they were popping out of my skin, huge pump !! :nod:

Rope Pressdowns, Rope Extensions and then Tri-Bar Pressdowns made up my 400 rep count, was at Pioneer again so got some funny looks with doing so much Tricep work, they must have thought I was a bit of a joke, taking up the cable station for like half an hour, but too bad my arms were bigger than everyones so no one asked questions :pfft: Except one guy wanting to know how much I weighed and the secret to getting big and proceeded to lecture me on how he was a hard gainer and his metabolism sucked when I told him to just eat heaps.. :doh: Oh well can't win them all, now let me get back to smashing my Tris you skinny phaggot

[BeastBuilder]

Deload Week Day 4

Deadlifts

Deficit Deadlifts (3"): 4 sets of 12, 100kg

Leg Curls: 54x12, 60x12, 60x12, 65x12

GHR: 4 sets of 10, BW

Westside Ab Pulldown: 36x15, 36x15, 42x10, 42x10

Deload Week Day 5

Shoulders

Seated Military Press: 40x15, 50x12, 60x12, 70x12, 75x10, 80x8, 85x5, 60x12, 60x12, 60x12

Side Raises: 12.5x10, 15x10, 17.5x8, 20x8, 22.5x6, 27.5x6, 20x8, 20x8, 12.5x25, 12.5x25

Seated Rear Raises: 10x30, 12.5x30, 15x20, 17.5x20, 17.5x20

Pressdowns/Cable Preachers: 48x20/48x20, 54x20/54x15, 66x20/60x12

Sorry team, bit slack yesterday, didnt get the workout up, wasnt too much exciting anyway ! Was good though, got in and did something, Shoulders today was a killer, smashed it 25 sets just in 3 exercises :pfft: Bit of Arm work at the end just cos we can and who doesn't like getting massive and looking in the mirror

Anyway rest day tomorrow, will be well needed as next week and for the next few weeks leading up to the comp will be hell, starting to go heavy again, will also have to start practicing squatting without wraps, lucky coach has some sleeves handy ! Go for 180 for 5 on Monday, will let you all know how it goes

[mike27]

good training going on

might have to come join ESBB soon

[BeastBuilder]

good training going on

might have to come join ESBB soon

Cheers bro

Do it !! Guarantee you won't regret it !! Awesome atmosphere, equipment and people down at Eastside, perfect place to get bigger and stronger :nod: