Building The Beast

[BeastBuilder]

Friday was Arms day, hit Bis and Tris in one session

3 supersets of Tri/Bi, Bi/Tri and Tri/Bi, 5 sets of 20/20 of each

Done and dusted, good pump, easy workout :nod:

Today's Session:

Quads

Squats: 180x10

High Bar Squats: 3 sets of 10 - 120kg

Hack Squat: 2 sets of 10 - 3.5pps

Leg Press: 1 set of 50 - 3pps

Leg Extensions: 5 sets of 50 - 36kg

Epic !! Mean session today, really pleased with the Squats, lots of progress, definitely feeling that 240 by the end of the year now, the 10 were all pretty good :nod: Fucked by the time Hacks came around so chilled on Leg Press and Extensions, mean pump, already sore so not loking foward to work tonight and waking up tomorrow haha.

Bodyweight still sitting around 112kg, quite happy maintaining this atm, strength is all going up across the board so no complaints here, still reckon 120kg by the end of the year is the place to be !!

[BeastBuilder]

Chest

Bench: 130x10

Incline Bench: 120x5, 120x5, 100x12

Flat DB Bench: 3 sets of 10 - 50kg

Dips: 3 sets of 12 - BW

Incline DB Flys: 3 sets of 10 - 27.5kg

Cable Crossovers: 1 set of 50 - 18kg

Good session again today, progress just keeps coming !! 130 by 10 is a huge PB, most I had ever done before was 5 so doubling that and feeling like still had a couple reps in the tank is an awesome feeling :nod: Finally getting somewhere with the Chest development too, I might get booed at for this but I'm not just a Powerlifter, I do care about building a decent physique as well hence the extra Hypertrophy work basically every day, I don't just look at my lifting numbers to tell when I'm doing well, although they are a very good indicator :pfft:

So after this week my new PBs stand at Squats: 180x10, Deads: 227.5x8, and Bench: 130x10. Bodyweight still hanging around 112kg-113kg. Feeling really good about training now, physically building a huge base and definitely on the right track. Mentally atm I think I am up there, confidence with that weights is now definitely there, mind space is as important as having the ability I think. A few months ago when I got sick and came back I think I was slightly scared of the weights, I know it sounds stupid but the confidence just wasn't there to push it to the limits. Hence the almost laughable total I got a Nationals in August

Eyes now set on bigger and better things, going to be a very productive off season !! Am going to be aiming for 720kg total end of the year, consisting of 240kg/180kg/300kg, I think getting this at the end of the year will set me up for a great year next year aiming for Commonwealths/Oceanias in 2013 and then Junior Worlds in 2014 and 2015, where I believe I am totally capable of doing quite well and getting my total up over 800kg to have a shot at a top spot. Some may take this as overconfidence, almost cocky, but I don't mean it this way, I know what I want and definitely see the path to getting there.

[BeastBuilder]

After heavy week last week having the usual deload this week, been going well so far, deloading accessory session like Lats and Shoulders too, feels good.

Get fresh for next cycle and hit some big numbers !! Everything from here on in will be PBs so come at me gains !!

Tris on Monday was all cables so nothing special there, same with Lats on Tuesday, just Pulldowns etc, tried out some DB Pullovers though, felt pretty good, could be a mainstay, we'll see, might be pretty fucked after Pull Ups in the next few weeks haha. Yesterday was Posterior Chain, Light Box Squat, Romanians, Leg Curls etc etc, easy sessions :nod: Front Delts this morning, kept it chilled again, 30kg DBs for few sets of 10, usual extra pressing movements just lighter and few more reps, good times !!

[drizzt]

Training looking solid bro, very strong! Awesome work :clap:

[BeastBuilder]

Training looking solid bro, very strong! Awesome work :clap:

Cheers bro, sounding pretty strong yourself from the looks of your journal. Still no belt on Deads and pulling 200+, can't complain about that !!

[drizzt]

Thanks, but pretty weak compared to yourself at the moment! One advantage of deadlifting 5 days in a week is it gives time to work on technique, which I haven't had much of in the past to be fair :pfft:

Are you sticking with classic, or looking to go semi+equipped/equipped? Goals you listed above are definitely attainable if you keep going the way you are :nod:

[BeastBuilder]

Thanks, but pretty weak compared to yourself at the moment! One advantage of deadlifting 5 days in a week is it gives time to work on technique, which I haven't had much of in the past to be fair :pfft:

Are you sticking with classic, or looking to go semi+equipped/equipped? Goals you listed above are definitely attainable if you keep going the way you are :nod:

Fair enough, I could probly do from learning some better technique too, I have a fair idea on technique and Doc is always trying to drum it into my head but I never seem to get the hang of it, maybe it'll work itself out once I start trying to pull more weight.

Sticking with Raw I reckon, just sleeves and belt, no need for anything else, maybe wraps once my Squat gets to be big (eg 7pps+) but no need atm, sleeves suit fine for the time being. Still working on actually cracking 5pps :pfft: Will do Raw Juniors and then look at where my numbers etc are.

[Riccardo]

How do you rate the Klokov press bro? Just started doing these and love them! feel my whole shoulder working and feels extremely safe/easy on the shoulder joint.

[BeastBuilder]

How do you rate the Klokov press bro? Just started doing these and love them! feel my whole shoulder working and feels extremely safe/easy on the shoulder joint.

Good bro, haven't tried them as a heavy exercise yet, only done them for 3 weeks or so so still learning the movement and just hitting volume on them, could be a n interesting main movement though, definitely gets the whole shoulder involved though !! Most I've done on these is 40kg, might give 50kg a go next week, Shoulders feel suprisingly stable doing them, I wasn't expecting to be able to do them properly so it's nice to be able to get such a good stretch.

[BeastBuilder]

Finished up the Deload over the weekend with some light Quads and Chest workouts, magic, feel fresh as a daisy

Early morning Triceps to start the week right, 600 reps or so, nice and easy.

Into it tomorrow with Lats in the morning, heavy Pull Ups come at me !!

[BeastBuilder]

Lats

Wide Neutral Pull Ups: 3 sets of 8 - +20kg

Wide Neutral Pulldowns: 5 sets of 10 - 200lbs

Behind The Neck Pull Ups: 5 sets of 5 - BW

Close Neutral Pulldowns: 5 sets of 12 - 180lbs

Machine Row: 1ppsx10, 2ppsx10, 3 sets of 10 - 3pps

Straight Arm Rope Pulldowns: 5 sets of 20 - 110lbs

Mean session, ended up training late cos a certain someone was a big bitch and wanted a sleep in :pfft: Still happy with the result, 3x8 with 20kg, felt good, only one that was hard was the very last one so will try +30kg next week, start doing 5s or something. On the Pulldown machine we got the cable shortened and replaced so feels like a brand new machine, epic stretch makes things way better, back pumped up nice ! Behind The nEck Pull Ups will become a mainstay I think now I can actually do a decent amount of reps on them, real happy with this. Back tonight for Biceps, should be just as good of a work out :nod:

[BeastBuilder]

Biceps

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

DB Hammer Curls: 2 sets of 12 - 15kg

3 sets of 12 - 20kg

One Arm Cable Preachers: 18x12, 4 sets of 12 - 24kg

Easy session with the boys, big dude all the way big dude.

Casual as fuarkkkkkkkk !! Big session tomorrow so sleep in tomorrow morning then pack down the food and get my bloat on, back into 5/3/1, week one of my third cycle, Deads tomorrow think I doing around the 210 mark, maybe 207.5 will have to look it up but either way easy 10, set up for another big third week !!

[BeastBuilder]

Posterior Chain

Deadlifts: 207.5x10

Romanian Deadlifts: 160x6, 120x8, 120x8

Back Extension: 5 sets of 30 - BW

Reverse Hacks/Leg Curls: 3 sets of 10/20 - 2pps/36kg

Good session today, smashed it, easy 10 on Deads, can't wait till Week Three, light weight baby !! Good week one, think Im finally getting the hang of this whole working up to one good week every four weeks thing rather than maxing out every week and fucking myself up. Shoulders tomorrow, think we're using Behind The Neck Press on the Smith as our main movement, back to 10x10 so will be a mad pump in there, Front Raises may also make an appearance, come at me boulders !!

[BeastBuilder]

Front Delts

Behind The Neck Smith Press: 5 sets of 10 - 50kg

5 sets of 10 - 60kg

DB Front Raises: 12.5x10, 12.5x10, 15x10, 17.5x10, 17.5x10

Bradford Press: 20x10, 40x10, 50x10, 50x10, 60x10

Klokov Press: 30x10, 40x10, 40x10, 50x10, 50x10

God Dam !! Come at me pump !! Training felt awesome this morning, Shoulders are definitely growing haha. Should really stop calling this Front Delts though, with all the variety of pressing we do now it frys my whole shoulder, even my traps end up with a wee pump from the Klokov Press :pfft: Think we will get quite heavy with BTN Smith, feels good on the shoulders, Big Dawg was repping out 80kg today like it was nothing, bitches be mirin.. Raises tonight, will I finally over come the ectomorphic rounded shoulders ?.. :-s

[Terrymundo]

what is klokov press?

will it make terrys shoulders bigger?

[BeastBuilder]

Basically just a Wide Grip Behind The Neck Press brah. We don't quite do it like this with the drop onto the shoulders etc, gotta keep the tension on, you know how it is :pfft: But definitely lock out etc, and still take it down to the shoulders, just no dead start and keep the eccentric portion of the lift in, gotta make them gains !!

Terrys shoulders are big enough so you can f*ck right off..

[Terrymundo]

i seee.

looks good. I've just started behind the head smith-machine press, mite move to seat BB press then maybe Klokov if things get slow down.

stop it your making me blush :wink:

[BeastBuilder]

If your guna do Seated Front Press, definitely recommend talking to Coach regarding form. Or watch a Branch Warren vid or two :pfft:

I found that once I sorted this form out my numbers went skywards and my Shoulders thanked me for it, they finally started to grow !

Sounds like a solid plan though, having plenty of exercises you can go to as your main exercise is good as Shoulders can quickly stall and go stale so they need the variety.

[BeastBuilder]

Side & Rear Delts

Seated Side Raises: 15x10, 20x10, 25x8, 25x8, 30x6, 35x6, 30x8, 30x8, 25x10, 25x10

Cable Side Raises: 5 sets of 15 - 18kg

Seated Rear Raises: 5 sets of 15 - 15kg

Face Pulls: 5 sets of 20 - Green Band

Shoulders are loving it lately, popping out more than ever. Lots more volume than I used to do though so guess they dont have any choice but to grow !! Went reasonably heavy today on the Side Raises, still room to move for next couple weeks though :nod: Work tonight so full Arms session tomorrow night, smash out some supersets up in this bitch :pfft:

[BeastBuilder]

Arms

Tri Bar Pressdowns/Close Preachers: 5 sets of 20/20 - 54kg/27kg

Cable Preachers/Bike Rack Ext.: 5 sets of 20/20 - 42kg/48kg

Rope Pressdowns/DB Curls: 5 sets of 20/20 - 54kg/15kg

Good pump today, just another extra session really so I don't get withdrawal symptoms from not training :pfft: Onto bigger and better things tomorrow, Squats and then Bench on Sunday, guna be a big weekend of lifting :nod:

[BeastBuilder]

Quads

Squats: 165x10

High Bar Squats: 4 sets of 10 - 120kg

Hack Squats: 2ppsx10, 4 sets of 10 - 2.5pps

Leg Press: 4ppsx20, 5ppsx20, 3 sets of 20 - 6pps

Leg Extensions: 3 sets of 50 - 42kg

Good session today, legs were fucked, dunno how work is guna go tonight Squats were easy as, got a big pump on the Leg Press etc, fucked shit up, come at me tree trunks !! Picked up a new machine for the gym today, one of the old school plate loaded Pec Dec/Reverse Flys, guna be a good time doing chest tomorrow !! Pump it up !!

[BeastBuilder]

Chest/Tris

Bench: 115x10

Narrow Grip Bench: 100x10, 110x10, 120x10, 120x10

Incline Db Bench: 35x10, 40x10, 45x10, 50x10, 55x10

Dips: 3 sets of 15 - BW

Incline DB Flys: 3 sets of 10 - 30kg

Pec Dec: 3 sets of 20 - 1pps

Epic session with the boys. Easy reps on Bench, now doing Narrow Grip as my down sets of Bench, feels good, rep PB on that so happy with that especially with 2 sets of it, easy too :nod: DBs were good, big stretch on everything. Trying out the Pec Dec for the first time, it's plate loaded so imo better than the pin loaded ones most gyms have. Felt good, kept it nice and easy, Chest is raped today, it had better be growing !!

[BeastBuilder]

Triceps

One Arm DB Extension: 5 sets of 15 - 12.5kg

Bar Pressdowns: 10 sets of 20 - 54kg

Bike Rack Extensions: 10 sets of 20 - 42kg

Band Pressdowns: 10 sets of 30 - Green

Good pump yesterday, easy Tricep session, more of a rest in between big sessions while still letting me feel like I'm doing something rather than having a day off Training Lats in like an hour, big Pull Ups coming my way, lots of volume too, will check in later on.

[BeastBuilder]

Lats

Wide Neutral Pull Ups: +30kgx5

Wide Neutral Pulldowns: 5 sets of 10 - 220lbs

Behind The Neck Pull Ups: BWx8, BWx7, BWx7, BWx6, BWx6 = 34 reps

Close Neutral Pulldowns: 5 sets of 10 - 200lbs

Machine Rows: 5 sets of 10 - 2.5pps

Straight Arm Rope Pulldowns: 5 sets of 20 - 130lbs

Heavy Pull Ups today, destroyed my back haha. Will drop the weight next week and just try for max reps with BW, wanna try get close to 20 :wink: With BTN, I used the system I used to use till I got able to rep out Pull Ups, it's an old way Arnie used to do it that I read in his book and put into practice. Going for a certain amount of total reps and trying to do them in as few sets as possible, so in this case I went with 30, with normal Pull Ups I started with 50, took me something like 10 sets or so the first time I did it So 30 reps will be a good starting point with BTN, hit 34 today so was happy with that, took 5 sets so should be able to hi 4 sets next week with closer to 4x8 or something. Back is feeling strong though and definitely growing, come from being a definite weak point due to neglect to being a strong point I think as I have been working hard on it because it used to be so shit haha.

[BeastBuilder]

Biceps

Ez Bar Curls: 10 sets of 10 - 40kg

Close Preachers: 10 sets of 10 - 27kg

DB Hammer Curls: 2 sets of 12 - 20kg

3 sets of 12 - 22.5kg

One Arm Cable Preacher: 5 sets of 12 - 24kg

Easy session, Arms are definitely growing new stretch marks to prove it :pfft: Deadlifts tonight, looking foward to it, 5 plates for reps, easy