Building The Beast

[BeastBuilder]

Lats and Bis

Wide Grip Pulldowns: 190x10, 200x10, 210x8, 220x8, 230x6, 240x6, 230x8, 230x8, 210x10, 210x10

Seated Row: 72x12, 84x10, 96x8, 101x8

Close Grip Pulldowns: 180x12, 200x10, 210x8, 220x8

Rope Pullovers: 48x25, 48x25, 54x15, 54x15

Ez Bar Curls: 17x10, 17x10, 27x8, 27x8, 37x6, 47x6, 37x8, 37x8, 27x12, 27x12

Feels awesome to be back into it, insane pumps and basically same strength level if not more as before I took time off !! Can hardly walk today and lifting my arms up hurts like hell, good first couple workouts back I guess then :pfft: Trained Bi's with Coach so did something different bit more volume, lower rest and bit less weight but felt good ! Bench today, am going to change it up for this so I don't stuff my shoulder/elbows like last time, stick around to see what I come up with :nod:

[BeastBuilder]

Bench

Incline Bench: 105x8, 95x10, 95x10, 95x10

DB Bench: 40x10, 50x8, 50x6, 45x8, 40x10

Dips: +10kgx10, +15kgx8, +20kgx6, +15kgx8, +10kgx10

French Press: 27x10, 27x10, 37x8, 37x8, 47x6, 47x6, 37x8, 37x8, 27x12, 27x12

Good day out today, elbows and shoulders felt good ! Easy 8 on Incline, plenty more left in the tank but I think not going to failure all the time will do some good :nod: Changed things up, dropped the volume a bit, did Dips for the first time in ages, felt good to get back into them again. French Press was lying down, basically just a Skull Crusher but going down behind your head and getting a good stretch through the long head of the Tri. Resting tomorrow, hit Posterior Chain hard on Friday !!

[BeastBuilder]

Deadlifts

Deadlift: 210x8

Reverse Hack Squat: 2ppsx10, 2ppsx10, 3ppsx8, 3ppsx8, 4ppsx6, 5ppsx6, 3.5ppsx8, 3.5ppsx8, 2.5ppsx12, 2.5ppsx12

Leg Curls: 48x10, 48x10, 54x8, 60x8, 66x6, 72x6, 60x8, 60x8, 54x10, 54x10

Standing Single Leg Leg Curls: 12x25, 15x20, 18x15, 21x10

Shoulders

Cable Side Raises: 12x15, 15x15, 18x15, 21x12, 24x10, 27x8, 21x12, 18x15, 15x20, 12x25

Face Pulls: 36x20, 42x20, 48x20, 54x15, 60x12, 54x20, 48x20, 42x25, 42x25, 42x25

So Friday session was good, keep away from failure on Deads, tidy 8 at 210kg, felt good, chucked in Reverse Hacks so as to save the lower back so I can still Box Squat on Monday and not have to struggle through it like I do after doing Good Mornings.. :pfft: Quads were still sore from Monday session so that put GHRs out of the question, did some Leg Curls instead, GHRs will make a comeback next week though, can't leave them behind !!

Today was alright, Front Delts were still quite sore from Wednesday's session (Incline Bench, Dips etc) which had been a bit of a shock to the system so didn't hit any pressing today, next week will make a comeback on Military Press, see if I can crack that 100kg for reps in a few weeks :pray: :pray:

[Phedder]

Training still looking impressive, heavy weights and high volume :clap:

What comps have you got planned for this year? Surely you could have a crack at the Junior 105s deadlift record?

[BeastBuilder]

Training still looking impressive, heavy weights and high volume :clap:

What comps have you got planned for this year? Surely you could have a crack at the Junior 105s deadlift record?

Cheers man, getting back into it, feeling good again ! :nod:

Looking at Canterburys in April, Nationals in August and then if things work out and I don't get injured again may look at doing Oceanias in December, all Raw of course

The Raw record is 245kg, and the Equipped record is 250kg so I have already beaten both of those in comp, will just smash them this year at Nationals or Oceanias where it can actually count as a record, working towards 300kg end of the year :pray:

[Phedder]

Sounds like a solid plan of attack :nod: Hopefully see you break it at Nationals then, if I'm not competing I'll definitely be watching, it's 150m from my flat this year

[BeastBuilder]

Sounds like a solid plan of attack :nod: Hopefully see you break it at Nationals then, if I'm not competing I'll definitely be watching, it's 150m from my flat this year

Hopefully it all works out, eyes set on Canterburys atm, gotta crack that 600 total comfortably :nod:

Awesome, I may be a wee bit jealous, my flat this year is ages away from Eastside but I still make the trek over each day cos there is nothing quite like it !!

Monday's Session

Squats

Box Squats: 160x5

Hack Squats: 1ppsx10, 2ppsx10, 3ppsx8, 4ppsx8, 4.5ppsx6, 5ppsx5, 4ppsx8, 4ppsx8, 3.5ppsx10, 3.5ppsx10

Leg Press: 10 sets of 10, 4.5pps

Leg Extensions: 4 sets of 25

Tuesday's Session

Lats and Bis

Wide Grip Pulldowns: 180x10, 200x10, 220x8, 240x8, +1chainx6, +2chainsx6, 240x8, 240x8, 220x10, 220x10

Seated Row: 78x12, 90x10, 101x8, 111x8

Close Neutral Grip Pulldowns: 160x12, 180x10, 190x8, 200x6

Rope Pullovers: 48x25, 54x20, 54x20, 60x12

Ez-Bar Curls: 17x10, 27x10, 37x8, 37x8, 47x6, 47x6, 42x8, 42x8, 37x12, 37x12

Box Squats felt good again, probly hit up 180 for a triple next week, definitely a different feeling from Squats since you have a dead start on the box, and I still have the box just below parallel. Hack Squats and Leg Press were big ROM again, definitely hits the Quads harder than normal, time to get some tree trunks !!

Lats and Bis yesterday was a mean session, Back felt wicked and pumped up nicely, definitely learning how to use my Lats better rather than just going through the motions :nod: Curls for the girls.. And just cos I want to get massive as well as strong, got a long way to go but gotta have the arms to match !!

Be doing Bench in an hour or so, working after that so will check back in later on tonight and let you all know how it goes, going for 5 on Incline today, lets get hyyyooooggggeee :pfft:

[BeastBuilder]

Bench

Incline Bench: 112.5x5, 100x8, 100x8, 90x10, 90x10

Flat DB Bench: 37.5x10, 42.5x8, 50x6, 55x6, 45x8, 40x10

Dips: BWx15, +10kgx8, +20kgx8, +10kgx12, BWx15

French Press: 27x10, 37x10, 47x8, 47x8, 52x6, 52x6, 42x8, 42x8, 32x10, 32x10

Good session today, felt good, hit a few more PBs, Incline felt pretty sweet, easy 5, go for a 3 next week. Flat DBs felt way more comfortable this week, 55s were awesome, smashed it ! Dips feeling a lot more stable too, hit 30kg next week, start to get into some real weights French Press as always destroyed the Tris, can feel them getting bigger already !!

[BeastBuilder]

Friday's session

Deadlift

Deadlifts: 225x5

Reverse Hack Squats: 2ppsx10, 3ppsx10, 4ppsx8, 4ppsx8, 5ppsx6, 5.5ppsx6, 4ppsx8, 4ppsx8, 3ppsx10, 3ppsx10

Leg Curls: 48x10, 54x10, 60x8, 60x8, 70x6, 76x6, 66x8, 66x8, 54x10, 54x10

Standing Single Leg Curls: 12x25, 15x25, 18x20, 24x12

Saturday's Session

Shoulders

Military Press: 40x10, 60x10, 70x8, 70x8, 80x6, 85x4, 70x8, 70x8, 60x12, 60x12

Seated Side Raises: 12.5x10, 15x10, 17.5x8, 20x8, 22.5x6, 25x6, 20x8, 20x8, 15x15, 15x15

Chest Support Rear Raises: 10x25, 12.5x20, 17.5x15, 15x25, 12.5x30

Friday's session was awesome, Deads felt fucking good !! Easy 5, could have done 2 or 3 more which was nice to stay away from failure on those, looking good for goals in April :nod: Hammys got thrashed, Reverse Hacks are definitely feeling like a good move, saves the lower back but still destroys the rest of the Posterior Chain, love it !!

Shoulders was also pretty good, think I'm finally actually sorting the form on Military Press, will see how it goes next week, hopefully work up to 100kg sometime soon :pray: Back into the DBs for Side Raises, felt good, will work back up to heavier than last time in the next couple weeks, get some cannonballs growing here !! :pfft:

[I Declare War]

Strong young bastard!

[bang_bang]

225x5 yeahhh buddy!

How was last nights session? :pfft:

I got kicked out of 22 lol

[BeastBuilder]

Strong young bastard!

Cheers Bro, still plenty of catching up to do !!

225x5 yeahhh buddy!

How was last nights session? :pfft:

I got kicked out of 22 lol

240x3 easy next week bro then see where we're at coming up to comp :nod:

Haha, mate 21st's with free booze are always fun, Craig told me to get smashed this year then I have an alcohol ban next year so gotta make the most of it :pfft:

Fucked some shit up last night though, ended up with like a bigillion photos, a No Exit sign and hating life this morning feeling like death, but it's all part of the fun, bring on training tomorrow

Gc, that's how we do it !! Can't say I've had much experience being kicked out of places before though :shifty: :wink:

[BeastBuilder]

Squats

Box Squat: 180x3

Hack Squat: 1ppsx10, 2ppsx10, 3ppsx8, 4ppsx8, 4.5ppsx6, 5ppsx5, 4ppsx8, 4ppsx8, 3.5ppsx12, 3.5ppsx12

Leg Press: 10 sets of 10, 5pps

Leg Extensions: 100 reps

180x3, smashed it !! Easy as, was quite happily surprised by it tbh. Felt awesome, will add chains next week, looking good for April :nod: Hacks weren't going anywhere, almost had 6 but nope, had to get a spot haha, Leg Press killed me and I now officially cannot walk, thank you Eastside :pfft: Lats and Bis tomorrow, time to get the big boy chains out on the Pulldowns and Rows

[BeastBuilder]

Lats and Bis

Wide Grip Pulldowns: 180x10, 200x10, 220x8, 240x8, +2chainsx6, +3chainsx6, +1chainx8, +1 chainx8, 220x12, 220x12

Seated Row: 84x12, 96x10, 106x8, 116x6

Close Neutral Pulldowns: 78x12, 84x10, 90x8, 96x8

Rope Pullovers: 48x20, 54x20, 60x12, 60x12

Ez Bar Curls: 27x10, 27x10, 37x8, 47x8, 52x6, 52x6, 42x8, 42x8, 37x12, 37x12

Mean session yesterday, feeling good, everything is getting stronger after having that week off, think I was well in need of a proper deload of doing f*ck all :pfft: Lats are feeling good, feels like they're getting bigger by the second ! Same with Bis, new stretch marks starting at the distal end of the bicep and the ones at the proximal end just keep getting thicker so feeling amped about that Bench today, looking foward to it, lets smash it !!

[steak]

Good volume bro 8)

[BeastBuilder]

Cheers bro, it's feeling good ! Stronger on basically everything since having that week off so I think I was in need of a proper deload of doing nothing haha.

Bench

Incline Bench: 120x3, 105x8, 105x8, 95x10, 95x10

Flat DB Bench: 40x10, 45x8, 50x6, 60x5

Dips: BWx15, +20kgx10, +30kgx10, +20kgx10, +15kgx12

French Press: 27x10, 37x10, 47x8, 47x8, 57x6, 57x8, 47x8, 47x8, 37x12, 37x12

Awesome !! Felt great on Bench today, switching to Incline has been the best thing I've done for my Bench in awhile, I haven't felt this good on a Benching movement or had my Shoulders feel this good in awhile, i think Incline might have to start being my offseason Bench movement :nod: Flat DBs again today felt good, 60s for 5, now for more reps next week and then get to hit the Big Boys that Craig bought (62.5, 65, 67.5 and 70 =P~ ) Dips I'm getting back into again, smashing them out, 40kg next week, lets hit it !! French Press is feeling sweet again, I swear my Tris are just thriving off the extra volume and hitting them hard with a heavy compound movement. Deads on Friday, get ready for some decent numbers :pfft:

[BeastBuilder]

Deadlift

Deadlift: 240x3

Reverse Hack Squats: 2ppsx10, 2ppsx10, 3ppsx8, 4ppsx8, 5ppsx6, 6ppsx6, 4ppsx8, 4ppsx8, 3.5ppsx10, 3.5ppsx10

Leg Curls: 48x10, 54x10, 60x8, 60x8, 70x6, 80x6, 70x8, 70x8, 60x10, 60x10

Standing Single Leg Curls: 15x25, 18x25, 21x20, 24x20

Wow, stuffed up the Deads today, really happy with the result, but dam !! All three were pretty much Stiff Leggeds :pfft: So happy that I still felt good getting the three but I'll work on that technique next week, gotta sort that shit out with comp in about 8 weeks !! Reverse Hacks were good again, 6 plates this time, getting up there, may need an extra person to hold the 7th one on there next time My training partner Surya is back so we will be hitting it hard as next week, back to a bit of friendly old competition ! Should help me push for that bit extra by April :nod:

Had the Eastside Push/Pull Comp tonight, some scary shit went down there !! Jamie, a newcomer, pulled over 3xBW while only being 18 (220kg at 67kg BW), 16 year old Hayden pulled 230kg, insane !! Jeremy benched 160kg while only being 17, so jelly !! I better watch my back, time to get stronger brb :pfft:

[BeastBuilder]

Shoulders

Military Press: 60x10, 60x10, 70x8, 70x8, 80x6, 85x7, 60x12, 60x12, 60x12, 60x12

Seated Side Raises: 15x10, 17.5x10, 20x8, 22.5x8, 25x6, 27.5x8, 22.5x8, 22.5x8, 17.5x12, 20x12

Seated Rear Raises: 12.5x30, 17.5x25, 20x20, 22.5x15, 25x15

So Military Press felt better today and then after my top set Coach spotted a couple flaws and after that I just spent the last 4 sets working on those and now it feels even better !! :nod: It's guna be awesome next week, will load up 90kg if I'm feeling strong :pray: Shoulders got a mean pump and were feeling good, loving it, hopefully all this Shoulder work leads to a bigger bench !! :pfft: Anyway on the Coast for the weekend, be back in Chch for training Monday so bring on the heavy ass Box Squats with a wee surprise thrown in

[BeastBuilder]

Squats

Box Squat: 180kg+40kg Chainsx3

Hack Squat: 1ppsx10, 2ppsx10, 3ppsx8, 4ppsx8, 5ppsx4.., 4.5ppsx8, 3.5ppsx8, 3.5ppsx8, 3ppsx10, 3ppsx12

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

Leg Extensions: 100 reps

So Box Squats was awesome yesterday !! Smashed it, will post up video :nod: Feeling good on it, be interesting to see it carry over to normal Squats ! Craig has set the bar of 210kg+Chains next week so I'm guna have to eat big !! Hack Squats and Leg Press I went back to the old way of doing them because letting my heels come up etc felt too unstable on my knees and lead to a bit of soreness but I'm sure it'll come right, smash it next week once I'm used to the stance again, 6pps on Hack Squat isn't far away :pray:

Body weight has definitely gone up, been sitting at about 108kg-109kg the last couple times I've been weighed so happy with that, love getting bigger as well as stronger !! Belt still on the same notch so guess most of it ain't going on my waist, legs and ass seem to be constantly getting new stretch marks so that must be where most of it is going !! :pfft:

[BeastBuilder]

Box Squats !! Chains just look badass !!

[BeastBuilder]

Sorry team, didn't make it to the computer much this week !

Few numbers from the week just gone,

Lats just keep getting stronger on everything, smashing Pulldowns and Rows with chains now

Incline Bench got 130 for a good double, feeling 140 for a single this week :pray:

Deadlifts yesterday didn't go as well as planned, got 250 for a good double and then rested too long at the bottom and got stuck just before lockout with the third.. Speed Deads next week with about 60% of what I'm hoping to get at comp, should be good :nod:

Military Press today got 90 for a decent 6, feeling that 100 in a couple weeks

Bodyweight is staying up around 108ish so happy with that, new stretch marks coming in all over getting me excited :pfft:

Monday will be a big day, going for 250 (210+40 chains) on Box Squats so I will keep you posted !!

[BeastBuilder]

Monday's Session:

Box Squat: 200+40kg chainsx1

Hack Squat: 1ppsx10, 2ppsx10, 3ppsx8, 4ppsx8, 4.5ppsx6, 5ppsx6, 4ppsx8, 4ppsx8, 3ppsx12, 3ppsx12

Leg Press: 1ppsx100, 2ppsx75, 3ppsx50, 4ppsx40, 5ppsx30, 6ppsx20, 7ppsx10, 2ppsx60

Leg Extensions: 100 reps

Tuesday's Session:

Wide Grip Pulldowns: 190x10, 210x10, 230x8, +1 chainx8, +3 chainsx6, +5 chainsx6, +2 chainsx8, +2 chainsx8, 240x10, 240x10

T-Bar Row: 60x10, 70x8, 80x8, 75x8, 65x10

Seated Row: 84x10, 96x8, 101x6, 96x8, 90x10

Behind The Neck Pulldowns: 4 sets of 15, 140

Ez Bar Curls: 27x10, 37x10, 47x8, 47x8, 57x6, 57x6, 47x8, 47x8, 37x20, 37x20

Wednesday's Session:

Incline Bench: 140x1, 115x8, 115x6, 100x10, 100x10

Flat DB Bench: 40xx10, 50x8, 55x6, 62x4, 55x6, 35x25

Dips: 5 sets of 15, BW

French Press: 27x10, 37x10, 47x8, 47x8, 57x6, 62x5, 47x8, 47x8, 37x15, 37x15

So a few nice PBs this week, 240 Box Squat felt good, didn't go for the 250 cos wanted to finish on a plus and wasn't sure so just put 240 in the bank :pfft: Back keeps getting bigger and stronger, 5 chains on Pulldowns, may have to go back to doing Pull Ups again soon. Incline Bench, 140 ! Wrapt with that, was pretty slow etc but still went up Tired me out for the rest of the session though so didn't do too well on anything else haha. After Deads last week I'm just doing Speed Deads on Friday, then try out the 7pps on Reverse Hacks, max that out !! :nod:

[hhhh1]

f*ck man...strong lifts. im mirin

[BeastBuilder]

f*ck man...strong lifts. im mirin

Cheers bro, too bad i can't claim the leaness you have :pfft:

[hhhh1]

f*ck man...strong lifts. im mirin

Cheers bro, too bad i can't claim the leaness you have :pfft:

i cant either anymore. trying to get over 100kg. definately put on a bit of fat