Building The Beast

[mike27]

nice deading!

so Craig away at the mo?

just need some techinque help/coaching

[BeastBuilder]

nice deading!

so Craig away at the mo?

just need some techinque help/coaching

Cheers bro, I'll do a lot better next week !!

Nah, he's there, usually there in the evenings, I'm usually there training at around 5ish if you wanted to come down

Are you free on Monday evening ?

[mike27]

mon im at work 4pm till 9

kettle bell training sesh 3pm-4

good do fri arvo/evening after 4:30pm....

[BeastBuilder]

Aw true, all goods bro, yea will be doing Deadlifts on Friday evening so sounds like a plan !!

Catch you there, I'll make sure Craig comes along :nod:

[BeastBuilder]

Comp Prep Week 3 Day 1

Squats

Squat: 200x1

GHR: Bwx12, +20kgx12, +20kgx12, +20kgx12

Hack Squat: 1ppsx15, 2ppsx15, 3ppsx15, 3.5ppsx10/3ppsx8/2ppsx15/1ppsx15

Leg Curls: 100 reps

Leg Extensions: 100 reps

Happy with the result today, 200-205ish is looking like a good 2nd attempt at comp, will be feeling better on the day so more likely 205 :nod: PB on GHRs (again ), these just get better and better ! Very close to throwing up today, I'm not guna lie haha, was good fun though, was sweating like I'd just run a fucking marathon too !! Bring on Back tomorrow, won't go too hard but just get some volume in there

[BeastBuilder]

Here's vid, I realise my hips came up to early and tightness was a big factor in why this was harder than it should have been, on comp day I will really focus on squeezing the f*ck out of every muscle and keeping my chest up.

Having just deadlifted on Saturday the core and hammys were still a tad fatigued so this will be a piece of cake come comp day !!

[BeastBuilder]

Comp Prep Week 3 Day 2

Lats And Bis

Wide Grip Pull Ups: 5 sets of 10, BW

Seated Row: 78x12, 84x10, 90x8, 96x6

Close Grip Pulldowns: 170x12, 180x10, 190x8, 200x6

Rope Curls: 48x15, 54x12, 60x10, 66x8

Just a quick session today, nothing too major, just getting some sets in there and get the muscles working, can't really walk after yesterday and gotta hit Bench hard tomorrow so didnt push it :nod: Very happy I can still rep out a few sets of Pull Ups even though I have basically put on 8-9kg since I last tried doing them :pfft: Anyway onto what really matters and that is Bench tomorrow, time to smash it !!

[soundsgood]

Nice squat bro!

Are we going to see a 8RM bench entry tomorrow?

[BeastBuilder]

Nice squat bro!

Are we going to see a 8RM bench entry tomorrow?

Cheers bro

Aw nah, going for a paused single today, I'll hit up a 8RM entry after comp, cos that's on the 3rd so still got a bit after that to smash it !!

[Shutupandsquat]

Fuckin' strong c*nt. Man, you and Trainlikeafreak look uncannily alike!

[BeastBuilder]

Haha, cheers boss

Aw he's a bodybuilder mate, I've never even thought about getting that ripped :pfft:

Comp Prep Week 3 Day 3

Bench

Bench: 135x1 Done to calls so paused

Decline Bench: 100x12, 110x10, 115x8, 120x6

Incline DB Bench: 32.5x12, 40x10, 42.5x8, 45x9

Incline H.S. Press: 120x15, 130x15, 130x15, 130x15

G Press/Rope Pulldowns: 17.5x12/48x12, 20x11/54x8, 22.5x10/60x8

Awesome train today, real happy with how bench is going, looking like should be good on comp day !! 135 will probly be second attempt. Volume stuff afterwards felt good, and felt pretty strong on Incline DB today so went to failure on my last set. The real session this week is yet to come, Deadlifts on Friday are going to be killer !! Coach has given me a challenge to hit on Friday so I will give it a go and let you guys know how it goes, I'm definitely going to give it my best shot and think I can get it !! :nod:

Btw cheers for all the motivation guys, really helps with the training

[BeastBuilder]

Here's vid, inb4 comments about dip at the bottom, it was my first attempt at pausing in a long time so I will be a lot tighter on comp day and if anything it made it harder as Coach made the pause longer since I didnt have the bar still on my chest :pfft:

[BeastBuilder]

Comp Prep Week 3 Day 4

Deadlift

Deadlift: 240x2 (and a half :pfft: )

Good Mornings: 60x12, 80x12, 100x12, 120x12, 130x12

GHR: 3 sets of 15, BW

Dam it !! Got 240 for 2 easy enough, but the third one i paused down the bottom for too long and wasted too much time, got it to basically lock out, just had to bring my hips through but had put myself in a shit position to get it, fought it for a while but no success !! Oh well happy with it, was a good day, PB on Good Mornings, haven't had one of those in awhile so was quite pleased with that after the Deads as well :nod:

Feed at Burgers and Beers afterwards, Powerbuilding !!

Will put up the video of it when Coach puts it up, you'll see how long i sat there with it for haha.

Feeling good for comp ! Shoulder session tomorrow then I'm all done till comp time, guna be awesome !!

[BeastBuilder]

Here's Vid of Deads yesterday. f*ck me, does holding it for like 5-6 seconds count as a rep ?

Too much rest on the ground in between the 2nd and 3rd rep, if I had gone straight away like in between the 1st and 2nd reps I would have had it but pissed around too long so had to settle for 2 reps.. Oh well ! :pfft:

Will check back in later after training Shoulders this morning.

[testtubebaby]

"yeah...thats good bro"

Hes right 8)

[BeastBuilder]

Haha, cheers bro, new exercise in the mix I think, Isometric Hold Deadlifts, that's definitely what I was going for :pfft:

Comp Prep Week 3 Day 5 (Last session before comp !!)

Shoulders

Military Press: 50x15, 60x15, 70x12, 75x8, 75x8, 80x6, 60x12, 60x12, 60x12, 60x12

Seated Side Raises: 12.5x10, 17.5x10, 20x8, 22.5x8, 25x6, 30x6, 22.5x8, 22.5x8, 17.5x15, 17.5x15

Seated Rear Raises: 12.5x30, 15x25, 17.5x20, 17.5x20, 20x20

Good pump going today, hadn't done Shoulders in about 3 weeks so Military Press felt heavy so only got 80x6, but to be honest, had much better form on it than last time, I didn't go all the way down last time so will stick with the new technique now, right down to the chest. Feeling good for comp, rest week this next week then time to smash it so I'm not abadoning the journal just incase anyone gets worried after me not posting for a bit

[BeastBuilder]

Comp Day !!

So the day finally arrived !! Awesome comp today, did some spotter/loading this morning for the Best of the South Bench comp, awesome stuff there, tough luck for Alf, locked out 240kg but a technicality stopped it from being called a "Good Lift", still a dam good lift in my books :pfft:

Anyway then it came to business time !! Weigh in, came in at a lightweight, 100.40kg, was starving and thirsty by this point so may have affected my energy levels later in the day but no excuses !!

Lifts

Squats

1st attempt: 190kg = Good Lift !

2nd attempt: 200kg = Miscommunication by refs.. so another attempt given

2nd attempt at 2nd attempt: 200kg = Good Lift !

3rd attempt: 210kg = Got stapled !! No worries, gave it a go, happy with the 200kg

Bench

1st attempt: 125kg = Good Lift !

2nd attempt: 135kg = No go, dipped it about halfway up so downward movement on the bar..

3rd attempt: 135kg = Good Lift !

Deadlifts

1st attempt: 230kg = Good Lift !

2nd attempt: 245kg = Good Lift !

3rd attempt: 255kg = Last lift of the day and the crowd pleaser !! Good Lift !

Total: 590kg

So yea, good day overall, few things to note:

- Squats were interesting to start with, miscommunication between the refs, the head ref and the spotters, i wasn't sure what had happened but apparently the head ref called take the bar, i was still coming up, and one spotter heard him and grabbed on the side and i came up but on a real angle and put the bar back not knowing what was going on, Craig managed to sort it out and I got another shot at the 200kg, got it with a nice wee nose bleed to go along with it, win win situation But yea after that no energy for anything more, gave 210kg a crack, came out of the hole but hit the sticking point, held for a bit and just went back down haha.

- Bench went well, was hoping for a crack at 140kg, but dipped 135kg back down on my 2nd attempt so smashed that for my 3rd, happy with that !

- Deadlifts were definitely the highlight of the day, had had a bit of a feed by now, had more energy and was feeling good ! Ripped them off the floor, 245kg came up quicker than 230kg, after Craig's talk up and telling me to be more explosive off the floor, had ta show him I could do it 255kg, heaviest lift of the day, and last lift of the day, psyched up for it and smashed it ! Had to make it a crowd pleaser, finish on a high note :nod:

And just for the record, Roundbacking is awesome, Grip and Rip that shit !! Felt good, time to get up to 300kg !!

Was hoping for a 600kg total, but just shy of that. Great fun all day though, awesome comp, loved just having it as a Raw event ! Cheers to all the boys who helped out and it was great to see some of the boys over from Greymouth, now it's just time to get bigger and stronger again !

New offseason here we come \:D/

[I Declare War]

Good going bro. Sounds like a fun day!

[mike27]

strong lifts! well done mate

[Mike Zero]

Great lifting mate, deadlift has shot up quickly. Bring on 300.

[drizzt]

Nice results bro :clap:

[BeastBuilder]

Cheers guys

And Mike, definitely keen to crack 300, hopefully come close next year !

Just for comparisons sake:

Squat at last comp was 180kg, this was with loose suit, belt and knee wraps (Raw squat was about 150-160kg)

This comp was 200kg with belt and knee sleeves, +40-50kg improvement

Bench at last comp was 120kg, just wrist wraps

This comp was 135kg, just wrist wraps again so +15kg improvement

Deadlift at last comp was 210kg, no equipment

This comp was 255kg, just wearing a belt, backwards i might add :pfft:

So +45kg improvement

Bodyweight at last comp was 91kg flat, this comp was 100.40kg, count this as a 9.4kg improvement

Last comp was in June 2011 (South Islands), so yea in 6 months added 80kg to my best equip total but did it raw this time, and 100-110kg to my best in the gym raw total.

Happy with the progress, now time to keep it up for next year !!

[soundsgood]

Massive effort bro! All your hard work is paying off. :clap:

I predict even bigger things for you in 2012 (300 dead??? :pray: )

Will be watching this space :nod:

[BeastBuilder]

Massive effort bro! All your hard work is paying off. :clap:

I predict even bigger things for you in 2012 (300 dead??? :pray: )

Will be watching this space :nod:

Thanks man, sure is, now time to put in some more !!

Will definitely be working towards that, next year is looking like a good year for it ! Hopefully the Squat will catch up and my Bench.. Well lets not talk about that, it'll get better, god dam long arms :pfft:

[BeastBuilder]

First day back, just did a few things, will start new 5/3/1 cycle with new maxes next week :nod:

Squats

Squat: Played around, ended up doing an easy single at 180kg :shifty:

GHR: 4 sets of 15, BW

Leg Extensions: 100 reps

Leg Curls: 100 reps

So ah yea.. So much for a light week :roll: Felt not too bad once I had warmed up, couldn't help myself, next week will be fun getting back into doing Rep maxes, time to throw up some more Kept it pretty easy on everything else, skipped Leg Press and Hack Squats cos otherwise Craig would not have been happy with me, oh well, felt good to be back in the gym again, Bench tomorrow so will just chuck some weight around