Building The Beast

[Bigken1985]

Yea bro I'm up in Chch.

Ah right cool, used to work and train at CSPC when it was Eastside, trained there for a lil when it shifted/helped them shift, but didn't really get on with the current management/too far out of the way so left lol.

That's mint though, you coming up for the Raw comp in late November there ? Or there is a GPC Push/Pull comp the next weekend if you wanted to give that a shot ?

I'll be at both most likely, helping a mate at the CSPC one and reffing/coaching at the GPC one.

Give me a yell if you want a hand at either or if you wanna come up for a session !

Thanks bro that's awesome, at this stage I'm not going to do the Nov one. I've got a bung knee atm. Ipf is a bit snarky about competing with other feds.they both have their advantages. it's good gpc is in south island now. Gives us more options and they look like fun meets.

Likewise if your travelling thru timaru, give me a heads up and come 4 a train. I've got a garage gym

[Boosting]

...look like a Bodybuilder and perform like a Powerlifter.

Pics or gtfo

[maccaz]

any health downsides to having asprin often? il try it see if i notice any difference, doubt i will, but cost like 50c a pack so no risk

[BeastBuilder]

Pics or gtfo

Boardshorts or no ?

any health downsides to having asprin often? il try it see if i notice any difference, doubt i will, but cost like 50c a pack so no risk

I haven't noticed any and I've had it basically every training session for the past year.

If you have it with coffee/caffiene pills/arginine etc you'll notice more of an effect from those for sure. Also given the increase in volume and accessory work you're doing I would say you'll notice a better pump too.

[BeastBuilder]

19/08

Deload Three Lift

Pause Squat > 5 Triples - 120kg

Bench Press > 5 Triples - 70kg

Deadlift > 5 Triples - 170kg

Wide Grip Pull Ups > 4 sets of 10 - BW

Band Face Pulls > 3 sets of 30

Band Pull Aparts > 3 sets of 25

Body feeling good ! Last session today before heavy singles Friday. Everything today was easy and just very technique/tightness based. Long pauses on the Squats and Bench as I did a mental check list all the right muscle groups were tight and position felt good. Speed reps on Big Three. Body is moving well and ready to hit something big !

Can feel dem PBs in the air !

Anyway since nothing of note training wise, thought I might treat you to another insight into daily diet. I didn't go to work today as they're fucking potatoes so I got up later, sleep in was sick.

Today's eats:

8.20am - 2 Wholegrain Toast, 4 Rashers Streaky Bacon, 3 Whole Eggs, 30g Edam Cheese, Hickory Sauce

10am - 100g Mixed Unsalted Nuts (Cashews, Brazils, Almonds, Macadamia, Peanuts, Pecans, Walnuts)

12pm - 185g Tin Tomato&Basil Tuna, 8 Corn Thins (4 cheese flavour, 4 plain with Butter&Marmite)

2.15pm - 200g Chicken, 1/2cup White Rice, 30ml Extra Virgin Olive Oil

3.45pm - PreWorkout Goodness

4pm - Train

5.15pm - 40g Coco Pops, 100g Mixed Berries, 1 Banana, 2scoop WPC

Then just about to heat up 200g Chicken+Veges+Sauce

Around 8pm will have 300g Meat+Salad+Sauce

At 9pmish before bed I'll have 1.5scoop WPC & 20ml Flaxseed Oil

Another version of a typical higher carb/calorie day for me. Keeps it interesting having options and also keeps me covered micronutrients wise throughout the week. No need to have a multivitamin so more dollars to spend on food ..(Cheat Night)..

[BeastBuilder]

21/08

Test Repeak Day

Squat > Warm Ups - Bar, Bar, 70kg, 120kg, 170kg, 220kg, 250kg

267.5kgx1, 280kgx1

Bench > Warm Ups - Bar, Bar, 70kg, 120kg, 160kg

175kgx1, 185kgx1

Deadlift > Warm Ups - 70kg, 120kg, 170kg, 220kg, 270kg

300kgx1, 320kgx1

Fucking pretty happy with how today's session went. Almost textbook on everything.

Squat felt solid, turned the power rack into a ghetto monolift, it was pissening, have a look at video below. Felt pretty tight. Messed up my head position but still felt solid. Deeper than my Nationals heaviest of 277.5kg so wrapt with that. Wrapped my own knees compared to having Coach wrap them at comp, plus was my same old wraps, will get some new ones before ProRaw. So overall real happy with it.

Bench was pretty sweet too, hit a PB so can't complain. Bit of lacking in the tightness department but still felt good. Pause was a little messy at the bottom due to a little tightness issue but will hammer this home during this next twelve weeks. Still came up so good lift overall.

Deadlifts was fucking sick. Nailed it ! Felt good, tight and quick. I honestly think I had a lot more in the tank on this but banked the PB I was aiming for and keep confidence high going into prep. Looking for a massive pull come comp time ! New deadlift platform one of the boys had made so would have been rude not to put it to good use !

Vids of my top lifts:

Squat Two 280kg:

Bench Two 185kg:

Deadlift Two 320kg:

[Boosting]

I remember my first 320kg deadlift too br0

[BeastBuilder]

I remember my first 320kg deadlift too br0

What about your first 280kg Squat u cheeky c*nt ?

I swear...

[Boosting]

What about your first 280kg Squat u cheeky c*nt ?

I swear...

Unsure if i remember that or not bro. Nice dead though u disgusting filthy animal

[BeastBuilder]

Unsure if i remember that or not bro. Nice dead though u disgusting filthy animal

Lol thanks bro.

Race you to 340 !

[Boosting]

Lol thanks bro.

Race you to 340 !

Wont be attempting it til my comp in november. Youll probably have it before then. If so guess 340 be my 2nd lift and 3rd ill try do more. That or i wont get it at all lol.

[BeastBuilder]

Wont be attempting it til my comp in november. Youll probably have it before then. If so guess 340 be my 2nd lift and 3rd ill try do more. That or i wont get it at all lol.

I rarely hit singles in training bro so I won't attempt till ProRaw I'd imagine if I even get that heavy lol.

Here's hoping at least one of us pulls through haha

[Boosting]

I rarely hit singles in training bro so I won't attempt till ProRaw I'd imagine if I even get that heavy lol.

Here's hoping at least one of us pulls through haha

When is pro raw?

[BeastBuilder]

When is pro raw?

13-15th November bro. I'm lifting on the 14th

[Pseudonym]

All three lifts looked too easy, mate!

[BeastBuilder]

All three lifts looked too easy, mate!

That was the plan bro, keep confidence high going into prep.

Wasn't meant to be a max out session, well I don't think so anyway, don't see any point missing lifts.

Just a heavy singles session to see how I'm tracking, seems well above where I expected to be so may be time to reassess goals for ProRaw.. Aim higher !!

[Bigken1985]

Great technique on all your lifts mate. that deadlift was nuthin buta peanut!

[BeastBuilder]

Great technique on all your lifts mate. that deadlift was nuthin buta peanut!

Thanks bro, that's been a big focus for me this year. Has definitely paid off.

Used to just muscle stuff up with mediocre technique that I thought was fine cos I wasn't getting injured and the weights were still moving.

Getting a coach this year has been awesome on that front, especially one with the technical expertise that Tom has.

Big difference between just going through the movement and actually thinking about every step of the process during the movement. Been a big learning curve.

Dem babyweights ! Time to make that bar bend a bit more haha

[BeastBuilder]

22/08

Arms

(Cos it sick)

Rope Press downs/High Cable Curls > 10 sets of 30/25 - 12pl/10pl

Low Incline Yates Press/Alternating DB Curls > 5 sets of 30/30 - 37kg/17.5kg

Wide Underhand Grip Press downs/Cable Rope Curls > 5 sets of 40/25 - 50kg/40kg

So in between moving etc I had like 45 minutes spare and was heading past the gym so was like f*ck it let's do some Arms cos I hadn't done them all week with the deload. Was mean. Pump was sickening, dickskin forearms confirmed lol.

Quick solid workout, hardly any rest, was just going between exercises really. Felt piss.

Went out last night for one of the lads 30th. So would have been rude to to take along a disgusting arm pump, plus I saved my cheat night for it so had to give all dem nutrients somewhere to go haha.

Started out at buffet dinner, not guna lie, those chefs earned their money last night, fucking good feed.

Drinkies at a mates, played some Poverty Pong (Beer Pong on the ground cos no table), gains. Went in way to confident, made drinks too strong, got nailed three times in a row, rekt.

Wee bit of the flibbity flobbity to pep me up and we went out to scare the beta phaggots, we even took a couple of our own just to blend in lol.

Sick night, haven't drunk or anything since New Years so was fucking legit.

Now gotta put in the hard yards for ProRaw !

Will probably head down and do some Delts/Lats today at some stage, then start back on usual split next week

[BeastBuilder]

Trained yesterday, bit of Chest, Lats and Delts. Was shit but f*ck it, got something done lol. Not worth logging, was couple exercises for each, just high reps really trying to just stretch and squeeze. Actually got a reasonable pump from all the carbs the night before but felt like dogballs in general.

Start of ProRaw Prep - Week One

24/08

Squat

Squat > 3 sets of 6 - 200kg

2 sets of 10 - 142.5kg

Bench > 3 sets of 10 - 105kg

Pause Squat > 5 sets of 3 - 150kg

GHR > 3 sets of 10 - BW

GHR Sit Ups > 3 sets of 20 - BW

Not a good way to start a prep lol. Still pretty seedy from the weekend, tired as, f*ck all food yesterday, work was a slut. Made first Squat session back pretty rough haha. Felt slow, everything felt heavy. Guess that's just the price to pay. On the bright side it's only upwards from here !!

Lads were all back in the Den today, I was definitely not alone on the feels front, they all knew my pain and were moving just as slow haha.

Only saving grace was that birthday boy's missus bought him a GHR for his birthday last week so jammed that. Have missed having one available, it helps my Squats and Deads immensely. So look out come comp time ! Guna have dat sickening Hammy hang going lol.

Also still kinda on a high from hitting piss numbers for PBs last week, Coach was happy as with how it all went to and is excited to see where this prep takes me.

Overall felt like shit but got in, got the work done. Time to get serious.

[BeastBuilder]

25/08

High Volume Legs

Leg Extension/Walking Lunges > 2 sets of 30/30m - 8pl/BW

3 sets of 30/30m - 11pl/15kg DBs

(Lunges done with a double rep each step)

Smith Machine Squats > Emptyx10, 0.5ppsx10, 1ppsx10, 1.5ppsx10

(Reps done One and a half style)

Cable Leg Press > 250x50, 3 sets of 30 - 310

DB Romanians > 2 sets of 20 - 25kg each hand

2 sets of 12 - 35kg each hand

Leg Extension > 10plx40, x40, x40, x37/x15/x8 RP

So kinda tried to make up for my piss poor effort yesterday. Sorta worked, killed my legs with a stupid amount of reps as per usual.

Felt mean though, good pump. Body definitely getting back on track from the abuse on the weekend.

Workout didn't take too long for the amount of volume there, was in and out of the gym in just under an hour.

[ThreeWhiteLights]

Sickening dead

[BeastBuilder]

26/08

Bench

Bench Press > Seven Triples - 130, 130, 140, 140, 145, 145, 150

Pendlay Rows > 70x12, 4 sets of 12 - 100kg

Bench Press > 4 sets of 4 - 130kg

Medium Underhand Grip Pull Ups > 5 sets of 10 - BW

Felt a lot more functional today than on Monday. Tightness and speed felt on point. Bar was literally flying off my chest even with prolonged pauses. Felt good as. Guess body is just feeling good after pressing heavy last week, taking the weights back this week it feels easy and tight.

Set up took a few sets to warm up into since Legs were so dam tight and sore, was mostly Quads though so wasn't Glutes and ruined tightness like last time.

Double rounds of Bench make a few appearances this prep which is all good, all extra practice setting up and holding breath/back right. Felt good today.

Can't wait to ramp it up over next few weeks, guna be throwing around some decent numbers for reps soon all going to plan !

[BeastBuilder]

27/08

Delts & Arms

Chest Support Rear Raise/Rear Row > 5 sets of 20/20 - 15kg

Seated DB Press/Seated Side Raise > 30x15/15x15, 35x15/17.5x15, 40x12/20x12, 45x10/22.5x10

Standing Side Raises > 15 Rounds, 5 Reps per Arm, Alternating Sets - 10kg DBs +Max Partials with both arms to finish

Barbell Upright Row > 2 sets of 25 - 35kg

Wide Squeeze Rope Pressdowns > 5 sets of 20 - 10pl

Single Arm Cable Pressdowns (Over/Underhand Grips) > 3 sets of 15/15 - 4pl

High Squeeze Cable Curls > 4 sets of 25 - 12pl

DB Curls > 4 sets of 15 - 20kg (2 Normal Grip, 2 Hammer Grip)

Low Incline DB French Press > 15x40/20x10/12.5x15

Solid session today. Good pump, good mind muscle connection, bit of weight but nothing over the top, just focusing on the squeeze and stretch.

Quick again as was training solo so bugger all rest, and just went around exercises I wanted to do hence a few exercises where there is only a set or two as I felt like doing them but got bored and felt like the muscles were worked enough.

Still love training like this obviously, I'm a bodybuilder at heart haha.

Deads tomorrow, looking forward to it. All deficits for the next few weeks, should make it easy pickings come comp time !

[BeastBuilder]

28/08

Deads

Deficit Deadlift > 2 Triples - 210kg

5 sets of 5 - 227.5kg

Snatch Grip Romanians > 60x20, 3 sets of 12 - 100kg

Cable Pull Throughs > 2 sets of 15 - 12pl

2 sets of 12 - 16pl

Lying Leg Curl > 45x12, 3 sets of 10 - 70kg

Cable Ab Pulldowns > 18plx25, Stackx20, 2 sets of 15 - Stack+20kg

Pretty decent session yesterday. Deficits are definitely something I need to work on, always puts me out of position, belt in wrong spot when doing reps, feel quite slow. Heaps to work on here. Should help my Squats and Pulls a fair bit getting better at these as it's an obvious weakness.

Accessories all felt good, good time under tension, didn't push the weights etc too hard, plenty of time for that later in the prep. The Glute pump was ridiculous though no homo. Felt like a bikini slut doing a rear glute spread (as per recent hot topics lol) every time I was standing with people around. My ass doesn't need to get any bigger but yolo, I hate jeans anyway