Building The Beast

[donz]

Man I just finished my leg of deficits for this plan, thank god! only went to 235 lol I can't handle the back pump aye..

[Skeletor]

Leg day after leg day? What is this witchcraft? Massive drop sets man with some hefty weight.

[BeastBuilder]

Man I just finished my leg of deficits for this plan, thank god! only went to 235 lol I can't handle the back pump aye..

Lol yea bro, the glute pump has me walking like I just got out of prison..

I got my last session of deficits this Friday coming. 265kg.. Not keen lol

[BeastBuilder]

Leg day after leg day? What is this witchcraft? Massive drop sets man with some hefty weight.

Secret to gains brah..

I don't even know why I do half the stoopid shit I do but it seems to work haha.

Ratty inspired me with his thoughts on doig triple drop sets for his 54th Chest train of the year and after his 193rd minute of cardio for the month.

He can do it after all them low carb days so why can't I do one after a high carb day lol

[donz]

dayummmm 265 all the way upppppp! watched Ernie jr pull like 350 on a def today I actually got flash backs... bro do you ever vid your sesh's? Would be keen beans on seeing some lifts x

[BeastBuilder]

dayummmm 265 all the way upppppp! watched Ernie jr pull like 350 on a def today I actually got flash backs... bro do you ever vid your sesh's? Would be keen beans on seeing some lifts x

Lolwut. Das it mayn. What a jiggaboo, ttyl lower back haha.

Yea bro I video all my big three sets to send to CoachBrah.

I was putting a few vids up but since dropping back to start of another training cycle I haven't really lifted anything of note that's worth putting up lol.

Will start getting into Heavy Lifts/Rep PB territory over the next week or two so might find something you can get moist over soon bic boi exohexoh

[donz]

Haha churrr <3

[BeastBuilder]

16/09

Bench

Bench Press > 3 Triples - 135, 145

3 Doubles - 150, 160, 170

3 Singles - 180, 187.5, 180

Yates Rows > 70x15, 120x10, 140x10, x10, 100x20

Narrow Grip Floor Press > 70x12, 120x10, 140x8, 160x6

Close Underhand Pull Ups > BWx12, x12, x12, x17

Soooo dat feel when unintentional PB time lol.

This was my last planned session with no leg drive, ended up having singles in it and wasn't even thinking of going that heavy tbh !

Got under the bar and everything felt pretty good, did my first single at 180kg and it felt good enough so was like "f*ck it yolo swag idgaf rat style smell what I'm cooking" loaded up a PB and just went for it lol.

Was a bit of a grind, fast off my chest and fast at lock out, just a bit of a strain in the middle portion, was make or break tbh but I wasn't missing that shit haha.

Add full on set up and leg drive back in on Sunday. My body is so fucking ready lol.

That 200+ isn't far away ! Still just over eight weeks out from comp, plenty of time for things to come together.

Accessories were good, basically just an afterthought after the PB tbh.

Haven't done Floor Press in awhile but felt good, all paused as well, definitely a good movement to help with pressing strength and that middle portion of the movement.

Fair to say I'm prettt excited tk see what's to come !

Looking forward to seeing old Tom Mac compete tomorrow ! Hope he smashes it.

As much as it sounds selfish, he's setting the bar for me to aim for at this stage really, a bit of personal competition always makes you push harder !

He knows what I mean haha

[BeastBuilder]

Also here is vid for anyone interested.

A lot harder than it should have been and was too heavy for what the point of the session was. But we're all lifters and we all love PBs so when one is there for the taking it'd be rude not to.

It looks like my butt comes off the bench but I swear on my left nut that it still had contact with the bench, I'm just squeezing it really hard as my body is trying to get some tightness and drive out of it but couldn't lol. Was basically physically impossible for me to get my ass off the bench with my set up the way it was.

I get a lot more tightness and powerful with leg drive and proper set up. So definitely looking forward to the next few weeks and see where we end up.

[donz]

Bumper plates - fake. Haha awesome bro, loved the little fart noise with the mouth as you pressed~ PBS FOR DAYS SONNNNNN

[BeastBuilder]

Bumper plates - fake. Haha awesome bro, loved the little fart noise with the mouth as you pressed~ PBS FOR DAYS SONNNNNN

Lol they ain't even bumpers, they're just 25s we got to save room on the bar.. And yes I'm a lil mad it now means I can't bench four plates haha

Thanks bro, just for you, thought you'd like a lik somethin' extra

[Skeletor]

Solid lift bro. 200 getting near

[BeastBuilder]

Solid lift bro. 200 getting near

Can almost feel it brah !

Looking forward to seeing where the leg drive and proper set up puts me in relation to this.

Plus eight weeks left till comp time with a full deload and peak so fair to say that as long as I stay healthy joints wise etc I'm pretty confident.

[BeastBuilder]

17/09

Delts & Arms

Standing DB Front/Side/Rear Raises > 3 sets of 25/25/25 - 7kg

Standing DB Alternating Front Raise > 2 sets of 50 - 15kg (Max Time Under Tension)

Chest Supported Side Raises > 8 sets - 10kg DBs - 15,15,15,15,15,13,11,10 (30 seconds rest between sets)

Seated Side Raises > 7kg DBs - 100 reps (Max full reps, into partials)

Chest Support Rear Raise/Rear Row > 3 sets of 25/25 - 12.5kg

Low Incline DB French Press/Spider Curls > 5 sets of 25/15 - 20kg/35kg

Hoist Curls/Hands Apart Rope Pressdowns - 5 sets of 15/30 - 12pl/40kg

DB Tate Press/Standing DB Curls > 5 sets of 30/20 - 15kg/17.5kg (Alternating reps of Normal & Hammer Grip Curls)

Pretty sweet session today, felt good as. Lots of volume packed into a short space of time, just how we like it !

My left shoulder has been a little niggly since last week, had a bit of an issue with it at work, it's getting better with time and hasn't effected my Bench etc yet as long as I keep technique tight.

But anyway just to be safe I kept it quite light and lots of isolation movements, higher reps and making the lighter weight count.

Good pump within like five minutes haha.

Arms was sick as always. Arms were nasty pumped today ! My forearms are getting more vascular every session it seems. No complaints here !

Good volume again though, not as many reps as usual but still felt solid as, more control etc.

Varied the exercises from last week again, love changing it up with these sessions and just doing what we feel like !

Big Delts and Big Arms has to help you get a Big Bench right ? Haha

[BeastBuilder]

18/09

Deadlift

Deficit Deadlift > 2 Doubles - 245kg

4 Triples - 265kg

Romanians > Sumo Stiff Legs - 70x12, 120x10, 160x8, 190x5

Snatch Grip - 2 sets of 12 - 120kg

GHR > BWx12, +10kgx10, x10, x10

Good Mornings > 2 sets of 12 - 70kg

Thank god that's over lol. Last Deficit Pulls ever ever... They f*ck my shit up, just never feels right haha. All part of the process and guna be awesome going back to the floor next week but dam they hard ! All good reps, just can't quite get the right position I'm supposed to and it annoys the hell out of me lol.

Sumo's felt pretty good, did a few reps on the way up and felt good to give a PB a crack.

Speed was good, Glutes were definitely feeling the pain !

On the last rep of 190kg my grip was going which is new to me. I hold on the part of the bar with no knurling at all and do double overhand so is a real test of grip but yea always helps to have a stronger grip !

Enjoyed training at the Den and being able to add GHRs in over Leg Curls. Completely different feel and is irreplaceable.

Overall happy with how it all went. Can definitely feel a big pull waiting to come out !!

[BeastBuilder]

So Coach has said that these were actually some of my best Deficits to date.

I don't even know...

Always feels hard and slow but apparently that is because I'm holding the right position and stopping my hips from shooting up and "Romanianing" the shit out of it like my body wants too.

Still happy to be pulling from the floor next week and should feel some carryover especially in positioning at the beginning of the movement and having the leverages in the right place to lock out strong which is my weakness if I don't use my legs off the floor enough.

[BeastBuilder]

20/09

Bench

Bench Press > 2 Triples - 120, 140

5 Doubles - 160, 160, 170, 170, 170

Incline DB Bench > 45x15, 50x12, 55x10, x10

Close Neutral Pulldowns > 100x15, 120x12, 130x10, x10

Hammer Strength Chest Press/Pec Dec > 3 sets of 12/12 - 3pps/63kg

Straight Arm Pulldowns/Bent Arm Barbell Pullovers > 3 sets of 20/12 - 14pl/35kg

Real solid session today, good reps. First time using leg drive in like four weeks or so, felt good as. So much tighter and more stable.

Easily the best reps I've done at that weight, would say there'd be 5-6 reps there if I was going for more reps. Feeling strong as. Only going to get better as I get more accustomed to having legs back in the picture and a higher arch. Haters eat your heart out, what do you bench lol.

Accessories were sweet, felt pretty good. Still babying this left shoulder a lil so mostly lighter stuff focusing on control hard and then finished up with a couple supersets. Good pump.

Think I was supposed to do a second round of Bench after first Back movement but yolo fucking maverick making my own rules, would rather get some good volume in working on weak points.

[BeastBuilder]

21/09

Squat

Squat > 6 Triples - 220, 230, 240, 240, 240, 250

Pause Squat > 3 sets of 3 - 185kg

GHR > BWx12, x12, +10kgx10, +15kgx10, x10

GHR Sit Ups/Hanging Knee Raises > 4 sets of 30/20 - BW

Solid session today even though went in feeling pretty tired but yolo, good reps banked and PB to be taken.

250 for a triple is a PB, felt good, reps in the tank.

Especially happy with it after already hitting five sets and not feeling the best.

Technique stayed together for the most part, back and core were tight, still working on pushing my knees out on both portions of the lift to open up my hips and let me sit back more. Happy overall anyway. Still not comp tight wraps and still using the same ones so more kilos to be had there too.

Have ordered some Ricochets from Loaded Lifting. Should be here this week but will save them for last couple sessions before comp.

Pause Squats were sleeves and beltless, working on tightness and sitting back, speed was on point.

GHRs are legit as f*ck as always. Adding weight is coming along nicely, should be able to put bar across my back in the next few weeks again !

Hopefully catch up on some sleep and eat some good food to freshen up for Heavy Bench on Wednesday

[BeastBuilder]

22/09

High Volume Legs

Leg Extension/Walking Lunges (Double Pump Reps) > 2 sets of 40/15m - 40kg/BW

2 sets of 30/15m - 55kg/15kg DBs

Hack Squat/Leg Extension > 1ppsx20/8plx25, 2ppsx15/8plx25, 2.5ppsx12/10plx25, 3ppsx10/10plx25, 4ppsx10/12plx25, 5ppsx10/12plx25, 3ppsx15/12plx25, 2ppsx25/12plx25

Meadows DB Split Squat > 20x20, 27.5x20, 35x20, 35x20/27.5x15/20x15

Leg Extension > 2 sets of 20 - 10pl (Big Squeeze @ Top)

2 sets of 20/6 - 12pl/9pl (Normal/Force Applied Negatives)

Legs are toast as usual today..

Good session, good volume with some heavy stuff still worked in, nothing too major given that my Squat weights on a Monday are starting to crank up now though.

Most reps I've ever done that heavy on Hacks, hence why I kept doing sets of 10, was meant to fail at 6-8 but was stronger than I thought, plus being part of a superset I was like wtf but I'll take it.

Meadows Split Squats are piss. Basically a normal split squat bu you hold DB in one hand and hold the rack with the other while your rear foot is raised on a bench. Really let's you focus on the leg your hitting rather than feeling like you're guna fall over and not completely focusing on your Quad. Triple dropset inspired by Bibby after I saw his stage pics, I just had to get me some legs like those..

The forced negatives were killer at the end. It's where you get your partner to push down hard as you try and resist as hard as you can then they let you extend it up then do it all again, so just really emphasises the eccentric movement and fucks up any plans you had of walking normally lol.

Solid gains made, onto Bench tomorrow. Lucky it's lying down.

[BeastBuilder]

23/09

Bench

Bench Press > 2 sets of 4 - 140, 150

5 Doubles - 160, 170, 175, 175, 175

Add Slingshot > 2 Triples - 185, 195

Yates Rows > 70x15, 120x12, 160x8, 100x20, x15

Bench Press > 100x8, 3 sets of 6 - 140kg

Wide Neutral Pull Ups > 3 sets of 15 - BW

Solid session of work done today, a lot of pressing volume. 13 sets out of 14 were over 140kg.. All moved really well though.

175kg was the weight I wanted to hit for at least one set today so to hit three sets comfortably is just a bonus.

Slingshot work for the first time in ages. Am going to run a six week cycle of this over my next few weeks training up until I start tapering off for comp. Going to go 2 weeks of triples, 2 weeks of doubles and 2 weeks of singles, hopefully hit some big numbers to set up for comp PB. Have some numbers in mind but will see what happens.

The triple today was easy, reps in the tank for sure. Definitely tests the tightness. Expecting some good progress.

Accessories plus second round of Bench we hussled through, good pace. Nailed it.

Good pump going even just from the compound work, think it was just the overall volume lol.

[Skeletor]

You bench twice a week always bro? Do you recover sweet as with all that volume? Obviously doesn't affect your strength though.

[BeastBuilder]

You bench twice a week always bro? Do you recover sweet as with all that volume? Obviously doesn't affect your strength though.

Only started to this year bro when I got Coach Lilley. All his programmes I've had have had two bench days a week

I find it mint.I recover sweet as, and yea has done wonders for strength and relearning the new movement pattern from my old technique. I think as long as your programming is on point and you stay on top of food and sleep as much as possible then it's all good.

I do use elbow sleeves though otherwise my elbows would be crying lol

[BeastBuilder]

24/09

Delts & Arms

Standing DB Front/Side/Rear Raise > 3 sets of 30/30/30 - 6kg

Seated DB Side Raise > 12.5x25, x25, 17.5x20, 20x15, 22.5x12, 30x10, 20x15, 4x10>>1 (Alternate Arms 10reps left, hold right at top, then 10reps right hold left at top etc all the way down to 1rep), 6x100 (Max Full Reps plus partials to reach 100)

Face Pulls > 12plx30, 14plx25, 16plx25, x25, 13plx30

Tri Bar Pressdowns/Cable Curls > 10 sets of 30/20 - 14pl/12pl

Low Incline Skull Crushers/Incline DB Curls > 10 sets of 25/15 - 37kg/10kg

Can confirm tshirt stretch.

Mean session today, pretty high volume with not too heavy weights, had a solid pace throughout the time though so kept things moving.

Delts I avoided much Anterior Delt work again, still a little niggle on the left side, slowly coming right around still benching heavy. Side and Rear are the bits that need the most work though so works out well enough.

The second to last set on them was another Orton special so listen up Bibby Rat. Pays to go quite light otherwise you'll just rely on your traps taking over. Absolutely burned the Delts out though doing it strict and keeping tension in the right place.

Arms was basic but lots of reps. Almost a constant set on the supersets, very little rest but felt fucking mean.

Dickskin is spreading to inside of my Bicep and around outer lower portion of Tricep when I have a good pump so no complaints here, I just wish my arms looked like that all the time haha.

In other news new toys arrived today.

Got some Ricochet Knee Wraps from Loaded Lifting. Apparently they are kinda like my Inzers but a bit more grunt. Can definitely feel the extra stiffness just feeling them. Looking forward to practicing in a couple weeks in them for the last two heavy sessions before comp.

Also got some Deadlift slippers. Bring on the gains ! They feel real nice and there is literally nothing to them. Am pulling from the ground tomorrow so will start using them asap.

One of the lads who has started kitting out a home gym also bought a deadlift jack and weight tree today to go with the stuff he already has so Pulls tomorrow will be brought to you care of Den #2.

My lower back is a happy camper knowing it'll be a piece of cake loading and unloading the bar, have definitely missed having a good deadlift jack.

[BeastBuilder]

25/09

Deadlift

Deadlifts > 5 Triples - 250, 4 @ 260

Romanians > Sumo - 70x12, 120x10, x10

Snatch Grip - 120x12, 170x6

Conventional (Upper Back Focus) - 120x15, x15

Pendlay Rows > 70x15, 3 sets of 12 - 120kg

Basic as workout with just a bar, weights and a platform. Still managed to ruin myself.

Deads felt good, first week from the floor. All quick and no question reps obviously, feel like I could hit 260 for 8-10 tbh. First week trying the new slippers from Loaded Lifting. They are literally like wearing nothing, can feel everything on the floor etc, good grip though with the suede bottoms. Will take a bit to get used to but I like so far. Had a reasonably physical day at work so was a tad fatigued so holding tightness was a bit of a slut when starting the lift, Lats weren't quite playing the game but will put that down to first week in the slippers and fatigue from work so only up from here.

Romanians were sweet. Went heavy on the Snatch Grip, definitely tested the grip hard, was struggling to hold the bar but always better to build a strong grip and I've never had a problem with it so this is all new to me and cool to have something to work on and be able to improve. Putting it in the weakest positions makes me feel even stronger on normal Deads with my mixed grip.

The Conventional with a back focus was sick. Raped my back hard. At the bottom of the movement I stretched out my Lats and Traps and then contracted them back hard at the top, really squeezing. Haven't done them this way before but really solid back pump and definitely feeling it today.

Finished up and was time for dem food gains.

Pizza, Donuts, Ice Cream, Cupcakes, Chocolate the list goes on.. Am I doing it right lol. Good night with the lads and lasses.

[Bigken1985]

Sick work bro. Eat some gainz 4 me bruh