Building The Beast

[BeastBuilder]

Sick work bro. Eat some gainz 4 me bruh

Lol I ate enough gains for about four people last night.

Gotta bring up the weekly average calories somehow haha

https://youtu.be/jMllZnj9e0k

Anyway here's a vid for all you fruit cups who want to see my small calves give no fucks lol.

You can see my lats lose tightness then re-engage when I start the pull, my body comes away before the bar moves. Annoying little niggly things but they'll be the deciding factor in pulling a big weight that I know I'm capable of or missing it.

Interesting with the technique I have learnt this year I actually accelerate through the whole movement whereas when I used to Romanian everything I would be quick as off the floor and then slow down and stall at my knees if I missed but lock out was always a slut. Now I have lost a lil speed off the floor but I accelerate the whole way up and lock out is a breeze.

Funny how things change just with little technical adjustments.

[BeastBuilder]

27/09

Bench

Bench Press > 6 Fives - 140, 150, 160, 170, 160, 160

Hammer Strength DY Row > 2ppsx15, 3ppsx12, 3 sets of 10 - 3.5pps

Low Incline DB Press > 40x15, 50x12, 2 sets of 10 - 60kg

Cable Rope Row/Straight Arm Pulldowns > 3 sets of 12/15 - 70kg/50kg

Hammer Strength Incline Press/Pec Dec > 3 sets of 12/10 - 2.5pps/77kg

Incline Cable Flys/Medium Underhand Pulldowns > 3 sets of 12/12 - 7pl/100kg

Good session of work put in today with the lads. Was good to hit some reasonable reps on Bench for sure. 170x5 is a PB, definitely on track for 200+ come comp time for how my reps usually stack up to 1RMs. All paused and still a rep or two in the tank so confident on a big press waiting to be hit.

Good reps at heavyish weights so good practice and conditioning for the coming weeks.

Accessories were pretty hard and fast, good intensity. Good pump all round and felt real good in general so no complaints here.

Did some extra work on my niggly shoulder yesterday with a baseball and some banded stretching, was basically a non issue today so may have found the key, should have it sorted this week hopefully.

All on the up and up. Just gone seven weeks out, real work starts now as the fatigue builds up and still have to rep big weights, all in the name of gains

[BeastBuilder]

28/09

Squat

Squats > 6 Triples - 240, 240, 250, 250, 250, 255

Pause Squat > 3 Triples - 195kg

GHR > BWx12, +10kgx10, +20kgx10, x10, x10, BWx20

Fucking rekt bitch.. Das some heavy volume son.

Raped me sideways last night, was such a unresponsive piece of shit after this, body was fried haha.

Happy with it went though, given that two weeks ago was the first time I tripled 240, and now I'm hitting that comfortably and hitting above that for volume.

Speed was there. Tightness was there. Technique was there. Some reps were lacking in different aspects just cos I got lazy, was tired as. Daylight savings fucked my body clock so sleep Sunday night was dick and was up at 5am still for work. Oh how it would be nice to be a professional athlete haha.

Didn't have much energy for accessories but put in the work on the key ones and left it at that.

GHRs are coming up nicely, possibly barbell time next week as felt really comfortable with the weight yesterday.

Will put in the effort this afternoon with some High Volume Legs, will definitely be nothing heavy though.

Happy with how Squat is tracking atm though, onto doubles next week for a couple weeks so guna be fun times ahead.

Next few weeks sessions are all big volume with heavy weights so recovery ability is going to get tested to the max but I'm sure it'll be fine and will come out stronger on the othet side.

[BeastBuilder]

Here's a vid to keep the groupies moist.

Still using my old Inzer wraps as you can see. Couple revs off comp tightness even in those so happy with speed out of the bottom for the time being.

Have the new Ricochets waiting in the wings, should get good pop from those when I get around to putting them on plus when I stop doing walk outs will be even better.

[donz]

damn those 265 def's moved faster than my floor 250s last week FML! Also that angle where you did them with the TV behind you etc made you appear like a giant haha I'd use that every week! 

[BeastBuilder]

damn those 265 def's moved faster than my floor 250s last week FML! Also that angle where you did them with the TV behind you etc made you appear like a giant haha I'd use that every week!

Lol mine are only guna get slower bro, weights guna come up pretty quick. 280+ Triples this coming Friday.

I wish I could haha. I'm having to train in the morning this Friday and will have to be at the actual gym so that's guna be homo as fuark.

[donz]

Haha my 2nd bench sesh is Friday 9am to suit my friend, its the harder session even though less reps/weights... Im with Thomas too my deads only 265x2 tonight from floor haha been moving real slow due to leg drive issue from bung leg. My 1RM program for deads was done off 290 so yours musta been done off like 320?

[BeastBuilder]

Haha my 2nd bench sesh is Friday 9am to suit my friend, its the harder session even though less reps/weights... Im with Thomas too my deads only 265x2 tonight from floor haha been moving real slow due to leg drive issue from bung leg. My 1RM program for deads was done off 290 so yours musta been done off like 320?

Thanks for the confidence boost lol. I haven't deadlifted heavy in the morning for fucking ages so not guna be any speed records set that's for sure !

Was programmed off 325 I believe bro, but I'm a special kind of phaggot and never really stick to the programmed weights, always push it up. Has worked well so far.

[donz]

damn dat 320 next comp would be my dream but its hard to guage how my deads are going or if they are due to the tendonitis in left leg holding back power! Im the same, this is my first ever program and bench is amazing

[BeastBuilder]

damn dat 320 next comp would be my dream but its hard to guage how my deads are going or if they are due to the tendonitis in left leg holding back power! Im the same, this is my first ever program and bench is amazing

700lbs broooo.. It's calling your name haha.

Hopefully can suss the tendinitis and get some sick leg drive in there for the Push/Pull, that's one of the things that has made the biggest change to my Pulls with Tom is actually using my legs. Aiming mid 300s at ProRaw.

Yea his bench technique is legit and having two days programmed a week is mean, lots of volume but still makes it recoverable to improve week to week.

I saw on Fb bro, doubles at 185 are no joke. 200 club soon.

[BeastBuilder]

29/09

Volume Legs

Leg Extension/Walking Lunges (Double Pump Reps) > 2 sets of 30/15m - 8pl/BW

2 sets of 25/15m - 10pl/20kg DBs

Cable Leg Press/Sissy Squats > 220x50/BWx8, 260x40/BWx8, 300x30/BWx8, 340x25/BWx8, 380x20/BWx8

(5 count hard Iso Contraction @ top of each Sissy Squat)

Leg Press > 5ppsx40, 8ppsx25, x20, x20, x15, x15 (30 secs rest each set), 5ppsx40

Leg Extension > 10plx30, 12plx25, 14plx20, 3 sets of 12 - 9pl (3-1-3-2 Tempo) +Max Partials on Last Set

Killed the legs today but kept it all quite light as Hammys and Glutes were still stiff from last night and just general tired feeling from heavy shit too.

Still a good as work out. Pump was sick, lots of blood in there and good contractions/stretches.

Couple intensity techniques in there to go with around 700 reps, and people try to say powerlifters don't have a good work capacity lol.

The contractions on Sissy Squats killed me, literally just squeezing as hard as I could, nearly fell over after every set. Must have looked like a retard though cos have basketball shorts on so no one else can see the squeeze etc so they probably like wtf is this fruit cup doing haha.

On the last sets of Extensions it was piss. Lots of people always try slow negatives etc but doing slow concentric portions of the movements kills just as bad. Squeeze all the living out of the Quads, was totally done after the last set, on the partials ended up just moving it literally like a cm or two and couldn't get any further. Bitch boi haha

[Skeletor]

Always enjoy reading your journal bro . Keep killin it

[BeastBuilder]

Always enjoy reading your journal bro . Keep killin it

Thanks bro, always good to know people are interested and I'm not just humouring myself lol.

Cheers for the support man, looking forward to being able to show you guys some good results soon.

[BeastBuilder]

30/09

Bench

Bench Press > 2 Fours - 140, 150

6 Triples - 160, 165, 170, 170, 175, 180

Add Slingshot > 2 Triples - 190, 200

Yates Rows > 70x20, 4 sets of 12 - 120kg

Bench Press > 100x10, 3 sets of 6 - 145kg

Close Underhand Grip Pull Ups > 3 sets of 12 - BW

It fucking sick piss session. Too many gains for gawd dam Wednesday that's for sure !

Bench was mean. Everything was tight and bar was moving like there was literally no weight on it. Speed was awesome all the way up through majority of the weights. Even the 180kg moved comfortably and that is a definite PB triple. I haven't hit 180 for reps since over a year ago when i was heavy as and that was a messy double, this was a tidy as triple paused with a rep or two in the tank. Fucking stoked !!

Even with legs that were raped from yesterday, I looked like a muppet every time I had to get on or off the bench and set up etc haha.

Chucked the slanger on and hit triples, the 200 tidy enough, probably wouldn't have had another one but yolo only wanted a triple so happy with that for sure too. Did 200 for a rough single before nationals in it so progress there.

Bench is feeling phenomenal atm, I couldn't believe how it felt today. Awesome.. no other way to describe it.

Accessories I was pretty rooted already since I put in solid work on the main movement and nervous system wise I still don't think I was quite recovered from Monday but f*ck it, still made stiff gains, just bodes even better for after a deload !!

[BeastBuilder]

1/10

Delts & Arms

Face Pulls > 10plx40, 13plx40, 15plx25, x25, 17plx25

Single Arm Incline DB Rear Fly/Standing Rear DB Row > 3 sets of 15/20 - 5kg/15kg

Seated DB Side Raises > 10x30, x30, 15x20, x20, 20x12, x12, 10x10 (Hold @ Top = RepxSeconds), 6x120 (Max Full Reps plus Partials till Rep Count)

Low Incline DB French Press/Standing DB Curls > 3 sets of 40/30 - 20kg

Tri Bar Pressdowns/Barbell Curls > 5 sets of 50/15 - 50kg/35kg

Rope Pressdowns > 12pl - 200 reps total - 10 sets (Rest 15ish secs between sets, keep going till hit goal reps)

Alternating Cross Body Hammer Curls/Alternating DB Curls > 17.5kg - 250 reps - 7 sets (Same as the Pressdowns but alternated sets of Hammers and Normal)

Pretty good session today, felt good overall.

Forearms are pretty fatigued from last few heavy sessions so they got overly pumped first which was annoying but managed to make it all work well. Having forearms tired is a new feeling to me but the multiple heavy weight sets on the powerlifting days are quite tiring especially keeping myself tight every rep like it's a single.

Delts was good, still avoiding Anterior Delt stuff, flared up a bit today so frustrating that it's not going away but isn't affecting bench weights obviously so can work around it in the gym.

Good pump and feel though.

Arms volume was limited compared to usual due to Forearms being sluts, but holy jeebus the pump was real. Dickskin for days.

Quite enjoyed the aiming for a total number of reps and aiming to get it in as fewer sets as possible with minimal rest. Pump was crazy. Funny how you start with decent reps on the first couple cracks but it goes down hill pretty quick and severely lol.

Solid work put in, felt good, still buzzing over Bench PBs yesterday so everything is mean haha.

[BeastBuilder]

2/10

Deadlift

Deadlifts > 3 Triples - 285kg

4 Fours - 265kg

Literally the slowest pulls I have done in like three years I reckon ! Heavy Deads is not ideal in the AM, especially not when it's heavy as f*ck volume.

Had to train in the morning due to a funeral in the afternoon. Was not ideal but did not expect it to be as bad as it was lol.

Couldn't train at the Den with a decent bar either so had to train at FitC with a stiff, shitty knurling bar, made for a bad time. Will make next week feel magic though !

Was half asleep and bugger all food and water in the system compared to usual. Not a recipe for performance.

Still got through all 25 reps okay. Lots of reps at heavy weight.

Had to just do Pulls and gap it cos was pushed for time, took forever just to warm up before I even got first work set in.

Reps got better as the sets went on so just confirms that nervous system and muscle coordination was asleep and wasn't that I'm actually compromised strength wise. Still heaviest triples I've done so happy with that but dam it felt dick lol.

Nose wasn't a fan of it either. Dat feel when you get a bleeding nose on the first set and still have six sets to do but ain't guna pull out. Nose tampon in haha. People honestly must think I'm such a queer but they too scared to say anything lol.

I don't think my Erectors and Traps have ever been so raped.. Literally the whole way up my back is wrecked. Feels good man.

Oh well, can't always have stellar sessions so gotta take the bad with the good. And to be fair it could have been a lot worse.

Onwards and upwards.

Project Eight Plate Pull is in session.

[BeastBuilder]

4/10

Bench

Bench Press > 140x3, 160x3... No good Shoulder rooted.

Played around trying to find a light pressing I could do with no pain, no luck at all

Hoist Close Grip Pulldowns > 4 sets of 25 - 2pps

2 sets of 15 - 3pps

Straight Arm Pulldowns/Hands Apart Rope Pressdowns > 5 sets of 25/25 - 12pl/10pl

Cable Rope Row/Overhead Cable Extension > 4 sets of 25/30 - 14pl/10pl

High Squeeze Cable Curls > 3 sets of 30 - 12pl

Sooooo prep has taken a turn for the worse today. Shoulder issue may be more serious than I thought.

Warmed up properly and fine, Shoulder actually felt quite good after mobility session yesterday and massaging with baseball etc.

140 felt okay, little tight nothing major, didn't think anything of it.

160 First rep was fine, second was tight and didn't feel comfortable. Went for a third stupidly. Tight on the way down, pause at the bottom could feel a lot of tension and was kinda sore. Only way out was to push it off but as I pushed was a sharp pain and hurt the whole way up. Racked it, fucking fuming. Aching just standing there at this stage, definitely more serious than I thought. Could feel something tight as in Shoulder. No bruising or anything like that.

Couldn't press without discomfort even with 15kg DBs doinga Neutral Grip Press.

Back stuff and Tricep stuff was fine so did what I could, just light and got a good pump, stretch and contraction focus.

Am icing Shoulder atm. Heading to get antiflams in like ten mins, will keep icing on and off when I'm at home over next few days plus jam fair few antiflams. Will play it by ear but will give Bench a rest for the next week or so.

Mostly just going to see how things go but definitely going to rest it pressing wise.

Six weeks to sort it. Still confident on a decent press come comp, will see how we go.

[ThreeWhiteLights]

Damn man

[Realtalk]

No good bro, welcome to my world lol.

Hopefully comes right

[donz]

hope you heal up bro, could be worse.. you could be my age hahah! <3

[BeastBuilder]

Thanks for the support lads, I was pretty pissed to say the least. Especially since the issue arose from something I did at work, if it had fucked me competing wise I probably would have quit srs lol.

As Don said hopefully age is on my side and my body doesn't hate me too much just yet and pulls through.

Feels better today than yesterday and felt ten times better yesterday than on Sunday so looking up atm. Ache is gone, just tight and only sore in certain positions, it's more mobile than on Sunday too.

Didn't feel a ping or pop as such so just a tendon that's gotten angry at me.

Icing at least twice a day, anti inflams twice a day, voltaren gel about three times a day, am going aggressive rehab on this slut as I want to fix it well and truly.

Won't press at all on Wednesday, just Back and Triceps work light on movements that are comfortable.

Anyway on to the good news

5/10

Squat

Squats > 5 Doubles > 250, 250, 260, 260, 265

170x10

Pause Squats > 3 Triples > 185kg

GHR > BWx12, +10kgx12, +20kgx10, x10, +25kgx8, BWx12 (2count pause @ stretch position)

Solid workout yesterday even with injury downer.

Have never hit these weights for reps before so stoked with how it coming along.

Coach pulled me up on a few reps from last week being possibly a touch high and he said the ProRaw judging will be strict as so to leave no doubt.

Sunk all of these to comp depth, did my usual video for him but we also set up camera on chair off to side to see depth and all reps were in. I really sunk the second set of 260 and both reps were an inch or so below but had to sacrifice some tightness for the extra depth but still good to have a feel around with some weight on my back.

Took wraps off for the down set and all Pause Squats are beltless and in sleeves too. I never list it but if you're interested now you know.

Felt good though, hips were really mobile, no limiting factors there and knees are playing the game just fine.

Tightness is coming along well getting used to handling heavy weight for multiple sets.

GHRs are dope as f*ck and I missed them so much haha. Getting some weight back on there and hammys are definitely growing and getting stronger, getting my hips a lot more involved in the squat as I can sit back better etc.

So even after a big blow things are looking up and should have enough time to bring prep back on track for some big numbers.

[Realtalk]

Nice one bro! Nats next year will be really exciting between me you and Jamie from chch depending what weight class we all go in. I hope we all do the same one. That would be an epic 3 way battle and I doubt NZ would have had 3 people in one weight class with as good numbers and so close before in any fed. We just all got to stay healthy.

Anyway you got proraw to go yet and I think you'll have the best total this year between us. Looking good for a solid mid 800 by the looks. Awesome bro, I'm cheering for you.

[BeastBuilder]

I won't be here unfortunately bro. Am off overseas for a fair while to check out everything, get some new life experiences and spend some quality time with the missus getting to know new people and different ways of life.

Character Building as Coach would say just in a different setting.

Really hoping to set the bar high for you lads to smash next year though, you and JT will have some good times at Nats.

He's staying 110s so make sure you do to, none of this dropping to the 100s business haha.

I seriously think you'll both be looking at 900 raw next year and that will be fucking ridiculously exciting.

World's next year is in Serbia, I'll be in Europe most likely the UK still by then so will definitely plan on coming to watch at least. If I got my shit together over there could potentially prep for it and come lift but I'm not phased tbh.

ProRaw will be my last comp for awhile. After that until I leave I want to just lift for enjoyment and take a break from the competitive mindset as much as my mind will allow lol. Just going to help the lads and try build up GPC as much as possible down here before I go.

[Terrymundo]

well well well if it isn't bitchbuilder. glad to see you finally found a beta training facility with fake plates. those squats are still higher than your oestrogen levels. 

[BeastBuilder]

6/10

High Volume Legs

Leg Extension > 3 sets of 30 - 8pl

Add Platz Hack Superset > 1ppsx15/10plx15, 2 sets of 15/15 - 1.5pps/10pl

V Squat > 2ppsx25, 4ppsx15, 5ppsx50 (Rest Pause to get to 50), 3ppsx12, x12 (1.5 reps on last two sets)

Leg Press > 3ppsx50, 6 sets of 25 - 5pps (20 secs rest each set), 3ppsx50

Leg Extension > 2 sets of 6/12/6/12 - 8pl (Slow/Normal/Slow/Normal)

Occlusion > 8plx15/15/15/15/10 (15 secs rest between)

Holy fucking jeebus it was hot in the gym today.. I was sweating like a paedofile at a wiggles concert.. Sickening lol.

Just reps today, nothing heavy, my lower back was pumping up like a slut cos it didn't really fully recover from Friday Deads and then I hit it with heavy Squats so it was just like a constant pump all day today so I knew I was guna be in for a bad time haha.

Supersets, Rest Pause Set, One and a Half Reps, Minimal Rests, Slow amd Fast Reps and Occlusion brought the added intensity to the light weights which I think is where most people fall short when training Legs, they lack intensity and mental drive.

You don't have to train heavy to grow, you can increase the tension and work output of the muscle group your targetting with a little effort and you'll actually get more out of your workout.

Sounds weird coming from a powerlifter but I do know the difference between shifting a weight from point A to Point B, and placing stress on a muscle to try make it grow.

Once you figure out how to do this your gains will go through the roof.

Life lesson for the day lol