Building The Beast

[Dr Squat]

Remind me to talk about high bar squats and how we factor these in to Saturday after you 5-3-1 squats. Treat them as an assistance movement and look to get really strong in that 5-8 range. :nod:

[startinfromscratch]

Remind me to talk about high bar squats and how we factor these in to Saturday after you 5-3-1 squats. Treat them as an assistance movement and look to get really strong in that 5-8 range. :nod:

ima be getting onto the 531 as of next week, will probly pick your brains at some stage too brah 8)

[BeastBuilder]

Yea I've been too much of a bitch to do them as of yet but will start them this week, had just been noticing some improved Quad growth before I had to take them out and start prepping for comp so time to get some big legs !!

Re SFS, do it bro, you won't regret it, awesome template and lets you push it till you have no choice but to grow !!

[BeastBuilder]

Wow, just realized how far behind I am in posting :pfft:

Cbf catching it all up so I'll just give an overview

Friday evening did Biceps, nothing special here, just smashed curls, curls and more curls.

Saturday Morning rocks around for Quads, hit 165 for 10 on Squats, hapopy with that, everything else went well, Lunges were a bitch as always, making me feel more and more female every week..

Sunday Afternoon we smashed some Chest and Tris, hit 122.5 for easy 10 on Bench, PB right there !! 60s on Incline DB, 6 good deep reps, time for the big boy weights next week :nod: Did heavy Tris on the same day, dialled it back to 150 on Narrow Grip with Chains, easy 6, so 160 again next week and then it's just up from there Managed 5 reps with 70kg on Incline Tricep Extension, man this hurt !!

This morning we have changed it to doing a light Tris and Abs workout, hit some cables, DBs and Bands for Tris then some Pulldowns and Side Bends for Abs, get shredded as fuark for summer... Not... :wink:

[Phedder]

Barbell Curls: 20x121

Saw this on Youtube and decided to give it a shot, as man reps as you can do with an empty bar.. Turns out it's pretty painful :pfft:

Guna try for 140 next week, see if I can do it, break through the pain, come at me big arms

No kidding :shock: Gave these a shot tonight and only managed 80 before my forearms gave out. Had to rest for 5 minutes before I could carry my bag home :pfft: I reckon you need to go into some sort of zen-like state haha.

[BeastBuilder]

So nothing too special in the last couple days really... Jokes been two awesome days of training !!

Yesterday Back in the a.m. and Biceps in the p.m. Started back on Pull Ups, just two max sets at the start of the workout, got 15 and then 12 so happy with that, wanna see if I can get to 20 and 20 :pfft:

Hit 6plates on T-Bar Row for 6, big back come at me !! Tried doing Behind The Neck Pull Ups to finish off, 2 sets of 6 and gave up haha, finished on Pulldowns, but will be a good goal to try get couple sets of 10 on those :nod:

This Evening just did Posterior Chains, heavy weights all over the show !!

I hit 222.5x9 on Deadlift, Coach hit 360 on the Trap Bar and Surya hit 310 on the Trap Bar too.

Good Mornings, got 185x6, definite PB there too :nod:

Reverse Hacks went for broke and stacked out the machine, 7pps, 6 good reps, job done

No kidding :shock: Gave these a shot tonight and only managed 80 before my forearms gave out. Had to rest for 5 minutes before I could carry my bag home :pfft: I reckon you need to go into some sort of zen-like state haha.

Haha, they are definitely rather challenging !! Hit 130 last Friday, dunno if I'll get much further than that !!

[BeastBuilder]

Front Delts

Seated Front Press: 5 sets of 8 - 100kg

Behind The Neck Smith: 50x10, 4 sets of 10 - 60kg

Machine Press: 5 sets of 15 - 42kg

Bradford Press: 40x10, 50x10, 60x10, 50x10, 50x10

So finally cracked 2 plates on Front Press, dam it's heavy Think we are dropping down to 5x5 next week so 105 may be on the cards, see how I'm feeling. Shoulders are definitely growing from the volume and big stretch from BTN Smith and Bradford Presses.. God these are painful at the end !! :pfft:

[HarryB]

Strong lifting!

[BeastBuilder]

Strong lifting!

Cheers bro, I'm sure it's still nothing on you, I am eyeing up that 180 Bench by the end of the year :pray:

Last night did Side and Rear Delts, feeling good, Shoulders are definitely growing, come at me boulders :pfft:

Today was Tris this morning and Bis just before, feelsgoodman, hit up some Speed Bench to kick Tris off to a good start, get that speed off the chest up and the Bench can only go skywards !! Bis, Curls in the Squat Rack, ohnoes.. Wait he's got plates on that so it's okay

Last two 5/3/1 sessions for this heavy week coming up over the weekend, Squats tomorrow and Bench on Sunday, guna be a good time, hopefully not too tired tomorrow from work tonight, not finishing till 3.30.. But still smash out some big reps !! :nod:

[BeastBuilder]

Quads

Squats: 175x8

High Bar Squats: 3 sets of 10 - 110kg

Hack Squats: 3 sets of 10 - 2pps

Lunges: 40x10, 50x8, 60x8

Leg Extensions: 3 sets of 60 - 42kg

Hack Calf Raise: 4 sets of 15 - 2pps

Happy with the Squat, coming back up after going pretty piss poor at comp.. Come at me 5pps :pfft: Ended up being the last man standing yesterday as everyone was either injured, nursing an old injury or had niggles so after Squats and High Bars it was just me Can feel the legs getting bigger every week !! Definitely keen for a Deload next week though

[BeastBuilder]

Chest

Bench: 127.5x10, 3 sets of 10 - 120kg

Incline DB Bench: Warmed up to the 62.5s, tried a couple sets with them, got a single each time but they are wide as and the first time couldn't get them up then second time got them up but felt my Shoulder pulling as soon as I came down so just dropped them

Cable Flys: 18x10, 3 sets of 10 - 24kg

Narrow Grip Bench with Chains: 165x6, 150x8, 140x10

Band Pressdowns: 5 sets of 30 - Green

Soo real happy with a couple new PBs on Bench and Narrow Grip today, smashed them so things are looking up for the Bench Press in my books !! DBs weren't so flash had a bit of a scare with thinking I'd blown something but turned out fine cos I just dropped them, will take a bit to get to know how to press those bad boys !!

[Wyldfyre]

Chest

Incline DB Bench: Warmed up to the 62.5s, tried a couple sets with them, got a single each time.

So you got a pb on dumbbells?

[Dr Squat]

Chest

Incline DB Bench: Warmed up to the 62.5s, tried a couple sets with them, got a single each time.

So you got a pb on dumbbells?

Lol. Wyldfyre when I was your age I was only allowed to spot and load.

[Wyldfyre]

Chest

Incline DB Bench: Warmed up to the 62.5s, tried a couple sets with them, got a single each time.

So you got a pb on dumbbells?

Lol. Wyldfyre when I was your age I was only allowed to spot and load.

So wouldn't the same apply for Beastbuilder since he's only marginally older than myself.

PS, big pb for ya boy right here on "poundstone curls" today, 50, 30, 30. Come at me 15-inch arms.

[Dr Squat]

So you got a pb on dumbbells?

Lol. Wyldfyre when I was your age I was only allowed to spot and load.

So wouldn't the same apply for Beastbuilder since he's only marginally older than myself.

No because he shuts up and gets on with it... :wink: :wink: :wink:

[startinfromscratch]

showing respect is the only way to earn respect...

[BeastBuilder]

Chest

Incline DB Bench: Warmed up to the 62.5s, tried a couple sets with them, got a single each time.

So you got a pb on dumbbells?

Lol, love how you didn't quote the reason I only did a single each time, obviously wasn't going to try and go for singles on DBs, I'll leave that to you and the Uni Gym Army brah..

[BeastBuilder]

P.s. It's not all relative, 30kg DBs for a 60kg guy are not the same as 60kg DBs for a 120kg guy.. :wink:

[Wyldfyre]

[BeastBuilder]

One day Rotator Cuffs of the gods will be mine...

[hjp]

Looking good BB! Your bench is insane.

[Wyldfyre]

P.s. It's not all relative, 30kg DBs for a 60kg guy are not the same as 60kg DBs for a 120kg guy.. :wink:

http://en.wikipedia.org/wiki/Wilks_Coefficient

This creates an even playing field between light and heavyweight lifters—the lighter lifters tend to have a higher relative strength level in comparison to the heavyweight lifters, who tend to have a greater amount of absolute strength.

[BeastBuilder]

Looking good BB! Your bench is insane.

Cheers bro, it's all coming along nicely after a shocker of a Nationals

Big Off Season and then rip it up next year !!

P.s. It's not all relative, 30kg DBs for a 60kg guy are not the same as 60kg DBs for a 120kg guy.. :wink:

http://en.wikipedia.org/wiki/Wilks_Coefficient

This creates an even playing field between light and heavyweight lifters—the lighter lifters tend to have a higher relative strength level in comparison to the heavyweight lifters, who tend to have a greater amount of absolute strength.

The Wilks Coefficient places a greater emphasis on absolute strength, rather than ranking lifters solely based on the relative strength of the lifter compared to bodyweight.

Soo I hate to do this but just so it's in your language youngin, DBs in Wilks what has this world come too..

60kg for a 120kg guy gives a Wilks score of 34.494

30kg for a 60kg guy gives a Wilks score or 25.587

Looks like the bigger guy still wins..

And I'm not meaning just relative in terms of Wilks score etc, I couldn't care less what my Wilks score is, if I out lift someone I beat them in my head :pfft: I'm meaning relative in terms of stress on your body, CNS, muscle fibres etc

[BeastBuilder]

Monday A.m.

Hit some Triceps and Abs, nothing special just some cables and bands, about 700 reps on Triceps and then did some Roman Chairs and Side Bends, so sore today, core is definitely guna take some conditioning to get used to a workload again.. Come at me 300 Dead and 240 Squat :wink:

Tuesday A.m.

Lats

Wide Neutral Grip Pull Ups: 3 sets of 10 - BW

Wide Neutral Pull Downs: 5 sets of 10 - 210

Straight Arm Pulldowns: 5 sets of 20 - 48kg

Seated Row: 4 sets of 8 - Stack

DB Row: 4 sets of 8 - 40kg

Wide Grip Behind The Neck Pulldowns: 5 sets of 10 - 160

Big Back come at me !! Pull Ups are getting easier, really controlling the flow of the movement now in stead of just trying to get up there, never used any leg drive or kipping (Not a phaggot ) but I used to just pull and not worry about my Lats etc but felt it far more in my Lats today. Time to add weight next week, aim for 8s or something :nod: Big pump today, stretched through out the whole session, felt awesome !!

Btw Wyldfyre, want a test of relative strength, any time your up for a Pull Up contest I'm down :wink:

[Terrymundo]

Hey are you dolphin pod member?