Building The Beast

[BeastBuilder]

31/07

Deadlift

Deadlift > 220x4, 225x4, 230x4, 235x4

Romanians > Sumo - 100x12, 140x8, x8

Snatch Grip Conventional - 3 sets of 12 - 100kg

Hack Squat/Leg Extension > 5 sets of 10/30 - 2pps/8pl

Leg Curl > 35x15, 50x12, 65x10, 80x8

Weighted Decline Sit Ups/Prone Hold > 4 sets of 25/1 minute - 20kg/BW

Another solid session to add to the week's workload.

Felt good, good energy, tried a couple new things and tested the knee out which all went really well.

Deads first up felt good and quick. Tight the whole time. Felt like I was straightening the legs a bit quick and getting into the wrong position a couple times but overall most reps were solid.

Sumo Romanians again afterwards felt boss, loving the feel of these actually. Instead of doing my Conventional ones same old boring way I took a Snatch grip instead. Felt sick. Upper Back got a decent workout from them along with the Hammys and can see once I start going heavier it'll get thrashed. Do all of these down sets double overhand grip and my forearms were destroyed by the end of it, they're screaming as I'm typing this hahaha.

Thought I would take the knee for a quick spin to test it out with some light stuff, ended up being 5 sets cos it felt good as but still light cos didn't wanna push it too far straight away. Good Quad pump and a couple hundred reps so no complaints here !

Overall solid session and yea pleased the body is playing the game on the same team now lol.

[BeastBuilder]

So to add a something a bit more interesting to this boring lifting shit I thought I would log one of my cheat binges that happen every Friday night for you filthy animals.

So last night was pretty standard, just eating what I felt like and wasn't aiming for a Calorie PB (if that's even a thing) lolol

Listed in no particular order:

Chicken Burger from local FnC Shop - 500cal

Bacon & Cheese Beef Burger from same place - 800cal

Six Chicken Nuggets - 500cal

Salmon, Cream Cheese & Spinach Pizza at restaurant - 1500cal

Four pieces of Garlic Loaf with extra spread at restaurant - 400cal

Lemon Cheesecake with Ice Cream at restaurant - 600cal

Half Lollie Cake Slab from PaknSave Bakery - 400cal

Block of Rocky Road Dairy Milk - 1100cal

Bag of Sour Lollies - 900cal

Half Tub of Goodie Gum Drops Ice Cream - 1000cal

Two Aunt Betty's Steamed Chocolate Puds - 550cal

Two RJs Chocolate Liquorice Log Triple Packs - 600cal

Turkish Delight Bar - 200cal

Cookies and Cream Kit Kat - 250cal

I think that's it lol.

Sooo approx 9,300calories if my maths is right... f*ck that's even more than I thought it was going to be haha. I disgust even myself !

Had this over about a 3-4 hour period, was pretty bloated obviously but probably still had a bit of room to be fair. Maybe hitting that 10,000cal goal isn't too far off with a bit more strategy and training haha. Woke up this morning and still have oblique wall visible whole way down, bit fluffy around lower abs but have never had them fully in anyway. So body handles all the food nicely, look full as f*ck.

Do this once a week as I'm strict as f*ck sticking to my diet plan during the week. Maintaining around 110kg @ 10% atm.

[BeastBuilder]

So yesterday was usual Saturday, did Cardio/Mobility/Conditioning work, whatever you wanna call it but I just know it helps so I put the work in.

Mobility is definitely improving, can get further into stretches etc from a couple weeks ago so it's all paying off.

Found out the gym has gotten in a set of Farmer's Walk Handles so added them to a wee circuit thing at the end. Did Bench Leg Raises 25 reps, Wide Grip Pull Ups 10 reps, Band Face Pulls 25 reps, Farmers Walks 180kg 30m. Did four rounds with a minute in between. Was sickening addition. Definitely enjoy the added conditioning to the steady state work.

Anyway on to the more interesting stuff of lifting heavy shit today.

2/08

Bench

Bench Press > 140x3, 145x3, 150x3, 155x3, 160x3

Incline DB Press/DB Pullovers > 45x12/25x15, 50x12/25x15, 55x12/25x15, 60x12/25x15

Cable Rope Row > 60x15, 2 sets of 12 - 70kg, 2 sets of 10 - 80kg

Pec Dec Flys > 2 sets of 12 - 70kg, 2 sets of 10 - 84kg

Wide Neutral Grip Pulldowns > 100x15, 125x12, 150x10, 170x8

Stiff session today. Heaviest I've been on Bench in ages, felt sick. All reps were easy and quick. I pause every rep these days given that I'm training for comps so might as well get used to holding the tightness. Feel a PB coming along for sure ! Reps are nowhere near failure so always does heaps for the confidence.

Accessory work was mint again. Love the pressing and pullovers superset, always get a disgusting pump from it, especially since I've actually learned how to do them properly to work either the Chest or Back well.

Cable Rows with Rope attachment is a great exercise even though it's light, the full stretch and big squeeze is so hard to get on other bits of equipment or with a bar etc as there is limits on the ROM, but the rope is piss.

Heaviest I've ever gone on Pulldowns, felt real good. All kinds of gains up in this bitch. Not guna lie was actually a pretty tidy set too for such heavy weight. I mean obviously you're not guna move that kinda weight without a bit of body english but had the weight controlled the whole time, didn't look like I was having a dam seizure on the machine like some fucking betas lol.

One of the lads has bought a rack, bench, texas bar, lots of weight etc so guna start doing Mon, Wed and Fri sessions for the big lifts at his place for a sick atmosphere and dem extra gains !

Will still do my bodybuilding style sessions at FitC on Thursday and will do Sunday Bench sessions there still too so we can use different equipment like DBs and machines.

Am also going to add a high volume Legs day on Tuesday at FitC to make up for not doing much accessory work on the Monday nights.

The sessions will be basic as at the Den, just the powerlifting movements and a couple big compound movements to supplement along with a bit of Core work.

Can't wait for the gains !

[Realtalk]

Awesome journal you just need some vids of lifts bro

[BeastBuilder]

Awesome journal you just need some vids of lifts bro

I'm not hitting any good weights atm bro lol

If people are interested it's easy enough for me to do as I video all my main lift working sets to Coach Tom.

I just didn't think I'd hit anything worth linking lately haha

[maccaz]

Yeah bro just post any lifts lol you may think not impressive atm but im down to watch anyone repping out way higher than my 1rms

[BeastBuilder]

3/08

Squat

Squats > 210x3, 217.5x3, 225x3, 230x3, 210x5

Bench Press > 3 sets of 3 - 142.5kg

Pause Squat > 4 sets of 3 - 145kg

Good Morning > 3 sets of 12 - 70kg

Ab Rollouts/Hanging Knee Raise > 3 sets of 15/25 - BW

Happy with how today's session went, especially considering last week's antics.

Squats all felt tight and were all basically the same. I didn't push as much as I usually would etc as was babying my knee through just to make sure it made it lol.

Went by the programme and just hit triples, easy as. Easiest triple I've ever done at that weight anyway, heaps in the tank. Top weight video will be below.

Knee managed to feel alright through the session, bit of AntiFlam and it played ball.

Accessory work felt mint, Bench and Pause Squats were programmed in so had to hit those then Good Mornings and Abs just to add a little extra work.

First session at the aptly named Wolfpack Den. Sick set up, just the basics but don't need much else to get stronger ! Plenty of plates there too use !

Cheeky bastard got 25s so I'm back to being a 4-5 plate squatter again instead of over 6 nearly 7 lolol. Depressing feels are depressing.

Set Four 230kg:

[BeastBuilder]

Yeah bro just post any lifts lol you may think not impressive atm but im down to watch anyone repping out way higher than my 1rms

First booty gains vid posted just for you bro haha.

I'll be more inclined to post vids once I start hitting PBs again but this will have to do for now.

[Boosting]

Hey mate. Watched your squat vid then next vid after on YouTube was your gpc nationals best lifts so i watched that too. Do you think your squat shown in the gpc nats best lifts vid was a bit high? Im not saying it was (im not a competitive powerlifter by any means) but it looked higher than what i thought 'parallel' was, which i thought was what the rules were for pl squats. Realise its not side on vid so camera angle makes it harder to judge, and not a dig at you or the judging, just after your opinion on it as as id like to know if thats proper 'legal' depth or not.

I realise that this probably seems a bit whiney and like something stalkers would ask but im not asking it in a bitchy whiney manner. Either way still your #1 online fan.

[maccaz]

mean setup bro, probably my favorite and most productive period of lifting was in home gym. good to be able to choose music, have everything how you like it, never have to wait for rack, never have to adjust safeties etc if you train with people similar height

[BeastBuilder]

Hey mate. Watched your squat vid then next vid after on YouTube was your gpc nationals best lifts so i watched that too. Do you think your squat shown in the gpc nats best lifts vid was a bit high? Im not saying it was (im not a competitive powerlifter by any means) but it looked higher than what i thought 'parallel' was, which i thought was what the rules were for pl squats. Realise its not side on vid so camera angle makes it harder to judge, and not a dig at you or the judging, just after your opinion on it as as id like to know if thats proper 'legal' depth or not.

I realise that this probably seems a bit whiney and like something stalkers would ask but im not asking it in a bitchy whiney manner. Either way still your #1 online fan.

Lol I've had a couple people say this too me and I get why they ask, it does look questionable and I definitely bitched out and didn't go as low as I usually would.

Bad camera angle would be the culprit here I think, and also the fact that when you have very "powerlifting style" form on a squat like I do, with shins as vertical as possible, little knee travel forwards, hips right back etc it minimises the distance to get below parallel so always looks like a short movement.

The technical rule for depth on a squat in competition is to have your hip crease below the top surface of your knee.

Also if you have big legs/reasonable quad sweep the top of the quad is well above the hip crease so when you look at it from the wrong angle it's always guna look high, numerous examples of this from other bigger powerlifters on youtube.

That's about as good as I can explain why I think it looks high on vid.

Got three white lights in comp from judges who I didn't personally know any of the three so that's good enough confirmation of depth to me haha

[BeastBuilder]

mean setup bro, probably my favorite and most productive period of lifting was in home gym. good to be able to choose music, have everything how you like it, never have to wait for rack, never have to adjust safeties etc if you train with people similar height

f*ck yea bro !

Can't wait for the gains haha.

You wait till you see us turn the rack into a ghetto monolift when I go heavier, you'll fucking lose it lol

[BeastBuilder]

4/08

High Volume Legs

Walking Lunges/Leg Extension/Leg Curl > 3 rounds non stop - BWx2 lengths(30 steps)/60x20/40x12

Leg Press > 1ppsx10, 2ppsx20, 3ppx30, 4ppsx40, 5ppsx50, 6ppsx60, 7ppsx70, 8ppsx52/x28 RP, x41/x24/x15 RP, 5ppsx50, x50

Leg Extension > 40x50, 55x40, 70x30, 85x25, 75x34/60x28/50x22/40x16 (100 rep dropset), 55x25 (Hold and Squeeze)

Hammer Strength Seated Leg Curl > 2plx15, 3plx12, 4plx10, 3plx10, x10/2plx7

f*ck walking, it's for homos anyway...

Sickening session today, literally.. Felt a bit queezy at one stage, closest I've come to heaving in a while haha.

Legs loved it though, massive pump, they're absolutely shot now though ! Definitely going to keep this session in I'd say, was a bit unsure on how it would go but it piss.

I'm not even sure what to call thay rep scheme on Leg Press but it's mean. My rest was basically standing up to put more plates on then sitting back down lol. Got to 8 plates and couldn't hit 80 so rest paused it, about five or six good breaths, for a couple sets. Then yea couldn't help but do a couple extra down sets.

Faarrr too many reps on Legs for one man to handle buttt gotta get them to grow somehow !

Just had my post workout gains of berries, banana, protein and coco pops lolol.

Nutrition 101, gain city bitch !

[maccaz]

Walking Lunges/Leg Extension/Leg Curl > 3 rounds non stop - BWx2 lengths(30 steps)/60x20/40x12

Leg Press > 1ppsx10, 2ppsx20, 3ppx30, 4ppsx40, 5ppsx50, 6ppsx60, 7ppsx70, 8ppsx52/x28 RP, x41/x24/x15 RP, 5ppsx50, x50

Leg Extension > 40x50, 55x40, 70x30, 85x25, 75x34/60x28/50x22/40x16 (100 rep dropset), 55x25 (Hold and Squeeze)

Hammer Strength Seated Leg Curl > 2plx15, 3plx12, 4plx10, 3plx10, x10/2plx7

 

 

 

bro that volume is crazy

how long did this take you?

how do you even walk around in your normal day to day life lol

[BeastBuilder]

bro that volume is crazy

how long did this take you?

how do you even walk around in your normal day to day life lol

Lolol I haven't even counted the reps but I'm guessing around 500 or so.

Took about 45 minutes bro, turn around on sets was pretty quick ae.

This is why I shouldn't be allowed to train alone, headphones go in, no one talks to me cos within five minutes I'm a mess and only think about the weights.

Walking around is easy compared to this haha.

The hard part is convincing my body to put up with shit like this numerous times a week !

[Skeletor]

That's insanity in its purest form lol. I can't even imagine 70 reps straight. Probably why I have small legs. The purpose of that being muscle growth ? Or just a crazy workout.

[maccaz]

That's insanity in its purest form lol. I can't even imagine 70 reps straight. Probably why I have small legs. The purpose of that being muscle growth ? Or just a crazy workout.

if you look a few years back in this lunatics journal hes always been doing shit like this haha. i think he has issues that make him do this

 

it sick

[BeastBuilder]

That's insanity in its purest form lol. I can't even imagine 70 reps straight. Probably why I have small legs. The purpose of that being muscle growth ? Or just a crazy workout.

Lol definitely muscle growth is the purpose bro. Don't have time or recovery capacity to do things just for shits and giggles and to make people question my sanity haha.

I find super high volume with challenging weights something a lot of people shy away from, but it goes hand in hand with heavy strength training to help work on weak points and force blood and nutrients into the muscles.

Quads are especially a muscle group that respond to high volume and high weight at a high intensity. Most people will miss out one or two parts of that recipe, hence why a lot of people have lacking leg development.

Genetically speaking I'm not gifted in anyway shape or form in the lower body muscles, and I didn't do myself any favours by not training them for my first two years of lifting, and even then trained them like a beta when I first started hitting them.

So I punish myself for it now.

They're coming up for sure, slowly but surely lol

[BeastBuilder]

if you look a few years back in this lunatics journal hes always been doing shit like this haha. i think he has issues that make him do this

it sick

Lol let's just say I wasn't born to sit around and be a competitive chess player..

[Pseudonym]

Sooo approx 9,300calories if my maths is right... Do this once a week as I'm strict as fuck sticking to my diet plan during the week. Maintaining around 110kg @ 10% atm.

Insane. I think we need some physique shots as well as your lifting vids, bro!

[BeastBuilder]

Insane. I think we need some physique shots as well as your lifting vids, bro!

Too hairy and too white for selfies bro !

[BeastBuilder]

5/08

Bench

Bench Press > 130x3, 140x3, 147.5x2, 152.5x2, 157.5x2, 162.5x1, 167.5x1, 167.5x1

Add Slingshot > 170x3, 185x3

Yates Rows > 70x15, 4 sets of 10 - 120kg

High Incline Bench > 70x15, 3 sets of 12 - 100kg

Medium Underhand Grip Pull Ups > 5 sets of 12 - BW

Reasonable session overall today at the Den.

Felt a bit sluggish as had bugger all sleep last night and had a slut of a day at work so no energy by the time it came to training. Probably also partly from the nee session I put in yesterday for Legs. So overall a few factors but gotta take the good sessions with the bad, as well as the mediocre.

Set up was tight and worked on getting my feet further back and getting more tension through my hips/legs, feels better, should get further into it over the next couple sessions.

Weights moved well even with low energy and feeling meh. All quick and technical side of things was on point.

First time back in the Slingshot for awhile, easy reps with this, will go for a rep PB with it next week probably if I'm feeling all good.

It's just the baby Slingshot, we have one of the yellow 2 ply ones as well but I'm just working with the single ply atm as I feel it helps but doesn't do too much work for me and take away from my own technique by pulling my elbows in etc.

Had to make use of all compound movements as limited equipment at the Den but felt good anyway !

Body was roasted by the end of it with good pump all over and happy enough with the strength work so successful session I spose.

[BeastBuilder]

6/08

Delts & Arms

Rope Pressdowns/Wide Cable Curls/Standing Side Raises > 3 sets of 25/25/20 - 40kg/40kg/12.5kg

Lying Cable Rear Delt Pull Aparts/Rear Rows > 3 sets of 25/25 - 20kg

Face Pulls > 3 sets of 30 - 45kg

Alternating DB Front Raises > 20x24, 25x20, 30x16, 35x16/20x14

Seated Side Raises > 3 sets of 15 - 20kg, 10kgx100 reps (Max full ROM, then partials till 100, constant tension and no stopping)

Drag Curls > 2 sets of 15 - 35kg, 2 sets of 12 - 40kg, 2 sets of 10 - 45kg

DB Curls > 5 reps per Arm till fail - 17.5kgx8 sets each Arm

Overhead Cable Extensions/Rope Pressdowns > 5 sets of 35/35 - 10pl

Squeeze Pressdowns/Weighted Overhead Cable Stretch > 3 sets of 20/30 secs - 8pl/Stack

Got a little bit carried away today.. But god dam it was good !

Decided on my way to gym to hit Rear Delts harder as I've never seen someone with Rear Delts too big and I felt like I could use a bit more tightness on Bench etc so started with them after doing a wee warm up circuit thing.

Had enough pressing yesterday and didn't wanna beat the joints up too much so stuck to mostly just isolation stuff today, but it paid off with a pretty sick pump and getting to add a couple of extra intensity style sets without feeling ruined.

[BeastBuilder]

7/08

Deads

Deficit Deadlifts (3inch deficit) > 7 triples - 230, 230, 245, 245, 245, 250, 250

Romanians > Sumo > 100x10, 140x8, 160x8

Snatch Grip Conventional > 100x10, 140x8, 140x8

Leg Extension/Leg Curl > 5 sets of 30/12 - 10pl/65kg

Cable Ab Pulldowns > 16plx30, 20plx25, 4 sets of 20 - Stack+10kg plate

So fair to say this session was a test of blood pressure and grip strength above all else, whether that was how Tom meant it is another issue lol.

Heaviest I've ever gone on Deficits and biggest deficit I've done in a long time. Stood on a couple plates and one was 1.5 inches or two was 3 obviously, and I wanted 2 inches but I'm not one to go for less so opted for the bigger.. Bad idea haha.

Nose popped on the first set.. So jammed that shit with toilet paper and got through the other 12 sets of pulls. I'm not sure whether the looks people were giving me were impressed, disgusted or just sheer wtf.

Good session overall though, definitely one of the most challenging Deadlift trainings I've done. Belt plus the big deficit plus reasonable weight and having to keep tight and treating reps as singles wasn't great for blood pressure but if you can handle that then it's all good lol.

Literally have no unburst blood vessels left in my eyes I don't think haha.

Solid session and happy with how it went though.

Want a big thick back ya gotta work for it !

[tyreguy]

Epic bro love reading this for entertainment aye fuckkin beating it up!! lol