Building The Beast

[BeastBuilder]

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.

The return of the PermaBulk..

Fyt me irl kunt.

How are you twig legs coming along pencildick ?

Ps wuv u exohexoh GainsBrah

[Skeletor]

Gutted bro. So many bench injuries at the mo. Hope it heals up quick as.

[BeastBuilder]

Gutted bro. So many bench injuries at the mo. Hope it heals up quick as.

Feeling better as the days go on bro.

Fingers crossed continues on a positive track tomorrow.

Guna be odd not benching tomorrow but I have to have some time off it otherwise I'll do something stupid again lol

[BeastBuilder]

7/10

Bench (Kinda)

Bench Press > 3 sets of 10 - 40kg

2 sets of 8 - 70kg

(50 Band Pull Aparts between each set)

Band Tricep Pressdowns > 5 sets of 40

Band Overhead Tricep Extensions > 3 sets of 50

Close Underhand Grip Pull Ups > 6 sets of 12 - BW

GHR Sit Ups > 6 sets of 30 - BW

Sooo kinda went against what I said about pressing. Did a couple sets. Talked to Coach Lilley today and he said if it felt okay to go for a few reps to get some movement and blood through the area. Felt okay, a lot better than Sunday that's for sure. Tightened up a bit on the last 70 so left it there, felt good to know I could still go through the movement with some resistance etc.

Quick volume on Triceps felt good, good pump, got the blood flowing, easy on the joints.

Pull Ups were good, couldn't do Overhand Wide or Neutral Wide etc so I think that's the external rotation and the wide grip limiting that range. Should be right in a couple weeks but tried to keep stress off the Shoulder.

Bit of Ab work to finish up and was a reasonably chilled session obviously, mostly just doing what I could keeping the right muscles moving.

The strength isn't going to disappear overnight so plenty of time to rehab this slut of a tendon lol

[BeastBuilder]

8/10

Delts & Arms

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

Cable Face Pulls > 3 sets of 35 - 50kg

Cable Side Raises > 2 sets of 25 - 4pl

2 sets of 20 - 5pl

Standing DB Side Raises > 3 sets of 30 - 10kg

3 sets of 20 - 15kg

7kgx50

Neutral Grip Pressdowns/DB Curls > 10 sets of 35/20 - 14pl/12.5kg

Seated Rope Pressdowns/Wide Cable Curls > 6 sets of 25/20 - 10pl/12pl

Good session today, nothing too exotic, just basic movements really putting in the volume to get some blood moving around. Nothing to heavy either as I didn't want to put unnecessary stress on my shoulder.

The light weights basically made it so had to control them as much as possible and make the reps as hard as I could.

545 reps on Delts, 500 reps on Triceps, and 320 on Biceps. Bit lower overall than usual but definitely good quality reps. Plus did a lil extra Tricep volume last night, couple hunnit reps I think.

Body probably deserved a couple light days anyway.

Shoulder is still on the mend, feeling better each day.

Will start with some stretching and massaging tomorrow as it has calmed down a lot so the time is right I think. If you stretch/massage etc too early with tendinitis you just make the inflammation worse.

I believe it was an internal rotation issue from tight Pec Minor among other things that aggregated the issue. So that is going to the top of the mobility list. Found some good stuff on MobilityWOD so will give it a jam, feel my way into it all and pray that I come out better on the other side !

[BeastBuilder]

9/10

Deadlift > 300x2, x3, x2

3 Triples - 270kg

Romanians > Sumo - 2 sets of 10 - 120kg

Snatch Grip - 2 sets of 10 - 120kg

Yates Rows > 3 sets of 10 - 120kg (6 second Isometric Lat/Trap Contraction on last rep each set in Deadlift position)

Solid effort in today. Ten times better than last week for sure !

Weight moved really well.

First time doing 300 for anything more than a single so really pleased with how it went. Especially given that they were all solid good reps. I think could be 300x5 there if I mentally focused on one set and went balls to the wall etc, but that's not the point of Tom's programming so happy with good reps at heavy weights, builds tonnes of confidence.

Definitely feeling the fatigue again trying to handle the heavy weights again.

Couple of minor stance changes are feeling good. Taken my stance a wee bit in and ever so slightly turned my feet out, makes it a lot easier to activate my Hammys off the ground and Glutes at the top. Could even feel it just on warm ups with one or two plates.

Lots of heavy reps again. 16 reps over 270kg all up. No one built strength or physique worth noting without some hard work and heavy weight. Inb4 some one brings up Zyzz, Jeff Seid etc saying they don't lift heavy.. They're also not worth noting for my strength/physique goals lol.

Too lazy to change the plates on accessories so just stuck to two plates and did a few different movements. Relatively light as CNS has a lot of work to do over the next couple weeks so don't want to unnecessarily tire out with heavy accessories.

Good pump in Posterior Chain, Lats and Traps anyway. Felt good !

[maccaz]

Can you post video of 300x3?

[Realtalk]

Nice one!

[BeastBuilder]

My training buddy sat like right in front of me when he was videoing that set lol.

So the vid sucks, can't see f*ck all except a red face and a bicep pump haha. Coach is guna be like wtf when I send it to him.

Will make sure to get better angle next week for your wank bank Maccaz.

Cheers RT, felt good ! Hopefully be able to peak it right and bring the strength that is obviously there on the day and after six other max attempts

[Realtalk]

strong is strong I'm sure you'll go 340+ if it's a good day for you. My top set in programme was 290x5 and my 320 was similar to yours. I was confident of a 340 obv didn't happen cause of pec so I wouldn't know and our programming is quite different. But you are on track bro!

[BeastBuilder]

That's what I'm aiming for bro.

Make up lost ground on my shit squat haha.

When I pulled that 320 I reckon I had 330 in me so a 10kg+ increase with a proper peak etc isn't that far fetched.

Tom's programming seems to accumulate a lot of fatigue towards the end so then when I'm still hitting PBs I'm wrapt lol.

Definitely feeling on point for 340+ though. Will see how the weights move now that I'm transitioning into singles from next Friday, on Pulls anyway.

[maccaz]

340 lol is this real life. Mean bro !

[BeastBuilder]

Lol gotta do it first bro.

This is the internet. Every man and his dog pull 800 or don't do Deadlifts cos they'll get a thick waist lol.

For all anyone knows I'm actually Bibby posting under an alias.

[BeastBuilder]

11/10

Bench

Bench Press > 60x10, x10, 80x10, 100x10

Low Incline Neutral Grip DB Press > 6 sets of 15 - 15, 20, 25, 30, 35, 40

Low Incline Close Cable Pulldowns/Straight Arm Pulldowns > 10plx20, 16plx20, 2 sets of 20/15 - 20pl/50kg

Reverse Grip Face Away Pressdowns/Bent Over Cable Rope Extensions > 4 sets of 30/20 - 14pl/12pl

Cable Flys/Close Neutral Hoist Pulldowns > 3 sets of 15/15 - 5pl/2pps

Solid progress on the injury.

Have been hammering mobility and rehab work last few days and still icing etc. Really paying off.

I took my grip in an inch or so on each side and shoulder felt fine majority of the work, started to get a little tight on the last couple reps of 100 so left it there. Still good progress weight and volume wise.

The neutral grip DB press worked a treat, didn't feel any strain on Shoulder at all so wrapt with that, nothing torn obviously just gets angry in certain positions. Seems like a closer grip helps a lot so will probably bring it in a lil more on Wednesday and see how it goes. If I have to close/narrow grip till comp and at comp I'm still confident of hitting around 200, will see how it goes !

Accessories were pretty chilled and light, was happy enough about being back pressing and not being too fucked anymore haha.

The Low Incline Pulldowns were dope. Saw them in a Branch Warren vid on Facebook and had to try. Legit exercise.

You set up an adjustable bench at the base of a cable pulley station on an low-normal incline facing away. Then when you jump in face the way the bench is and lie down, massive stretch back towards the cable, should have the pulley at the top and in line with your head if possible. Hard to describe, have to try it out.

Tried some Cable Flys, just to get some blood around the chest. Couldn't do full ROM, stretch was limited but felt good either way.

Shoulder is improved again today, little tight in certain positions but overall no issue. Really happy with how she's coming along.

In for some big squats tonight, watch this space

[Terrymundo]

Big deadlifts beast, wish I was there to see it. Miss u xo

[BeastBuilder]

Big deadlifts beast, wish I was there to see it. Miss u xo

Forever in my heart.

When are you going to grace us with your presence once again ?

[BeastBuilder]

12/10

Squat

Squats > 4 Doubles - 250, 260, 260, 270

Pause Squat > 3 Triples - 190kg (Long Pauses)

GHR > 3 sets of 12 - BW

3 sets of 12 - +20kg

GHR Sit Ups > 4 sets of 25 - +20kg

Was not feeling it going in today and everything was telling me it wasn't my day but yolo PB time lol.

You know you're in for a bad time when you have a c*nt of a day at work, then you nearly asleep on the couch like half an hour before heavy squats. Then you warm up and you do your first double lighter than you wanna go and get a shocker of a bleeding nose that sprays the carpet but know you got business to attend to.

Felt sluggish and lacking but amped up for the top set and managed to get the double I wanted at 270. First rep was right on, second was a bit deeper as I think my wraps loosened a little.

Still wrapt with a PB, and can't wait to chuck new wraps on next week plus ghetto mono the rack as my walk outs were balls today, had a different stance every set I swear haha.

Was wrecked after that so accessories were just going through doing what I had to, putting in the work.

Felt good afterwards, had been nervous as hell about repping these kinda weights so glad I manned up and got it done. Almost bitched out but we ain't here to f*ck spiders lol

[BeastBuilder]

13/10

Legs

Leg Extension > 4 sets of 50 - 8pl

Leg Press > 4ppsx40, 6ppsx40, 8ppsx30, 3 sets of 25 - 10pps, 2 sets of 30 - 7pps

Sissy Squat > 4 sets of 10 (5 second Iso Contraction @ Top)

Hips Raised Platz Hacks > 2 sets of 15 - 0.5pps, 1ppsx12, 1ppsx11/0.5ppsx10

Leg Extension > 8plx40, 10plx30, 12plx20, 14plx22/10plx23/6plx25, 8plx12 (3-1-3-2 Tempo)

Nothing very heavy today, didn't need to and really didn't feel like it after last night lol.

Pump was mean still and Quads felt thoroughly worked.

Big volume like usual, possibly a few less reps than usual but still around 500 I think which is heaps for a big muscle group like Quads.

Shoulder update, it's feeling pretty good to be fair, has to be the quickest turn around ever. Not being able to press at all to being probably 80% in like ten days.

Nailing the mobility side of things now along with massaging with baseball etc. Adding heat instead of ice since yesterday, got a strap on shoulder heat pack so sits perfect, slept with it on last night, feels mint. Really happy with the progress. Will still just gradually increase weights, not guna jump straight back into heavy even though the want is there to make up lost ground lol. Probably do more harm than good to be fair.

Benching tomorrow night so will see how we go !

Confidence is coming back though

[BeastBuilder]

14/10

Bench

Bench Press > 6 sets of 10 - 70, 70, 100, 120, 140, 140

Yates Rows > 3 sets of 15 - 70kg

3 sets of 12 - 120kg

Close Underhand Pull Ups > 5 sets of 12 - BW

GHR Sit Ups/Band Ab Pulldowns > 4 sets of 30/20 - BW/Blue

Band Pull Aparts > 7 sets of 40

(Split up throughout the session between sets)

Fucking wrapt with yesterday's session.

Zero pain Benching so that's always a bonus ! Weight felt easy and moved quick as expected but yea getting some decent weight pressing again with no pain is awesome.

I have moved my grip in quite a bit, probably a couple inches each side. Am at what I would class as a Narrow Grip now, half way between my normal and Close Grip. Basically back to where I used to Bench before Tom changed up my technique lol. So still feels comfortable, power is still there and can tuck tight to protect the Shoulder for the time being.

Moving forward from here I'll up the weight each session but will keep the reps higher where I can. Won't go down to doubles or triples till a couple weeks out from comp. Will try hit some good reps over the next few sessions.

Accessory work was just what I could handle. Usually do another pressing movement but obviously don't wanna push my luck so just did Back and Abs. Solid work put in though, pace was quick so good volume in a short amount of time.

I spread sets of Band Pull Aparts throughout the session when I remembered just to get some extra volume in for the Rear Delts etc to try and strengthen them and pull my shoulders back and out of internal rotation which I think caused the issue in the first place.

Anyway happy with the progress, am going to keep going hard on the mobility work and heat packs at home when I'm chilling, onwards and upwards from here.

[BeastBuilder]

15/10

Delts & Arms

Low Incline DB French Press/Alternating DB Curls/Standing Side Raises > 3 sets of 25/40/25 - 12.5kg

Cable Face Pulls > 5 sets of 30 - 60kg

Standing Side Raise/Chest Supported Rear Raise > 3 sets of 25/25 - 12.5kg/8kg

Seated Side Raise > 10x30, x30, 20x15, x15, x15/10x15/6x15

Reverse Grip Cable Pressdowns/High Wide Grip Cable Curls > 10 sets of 30/20 - 12pl/10pl

Seated Rope Pressdowns/Ez Bar Curls > 4 sets of 25/15 - 12pl/37kg

Single Arm Cable Pressdowns/Single Arm Cable Concentration Curls (L/R/L/R) > 3 sets of 30/25 - 5pl/4pl

Nice workout today, pace was quick, was training by myself so just chuck head phones in and go, and I get bored sitting around lol.

Good solid pump from the onset, couple sets in and was already pumping up, just got better and better, muscles were full as f*ck by the time I was done.

Good volume and nothing very heavy again, didn't feel the need to and was making everything feel harder than it was anyway, squeezing everything and big stretches.

Delts are definitely growing, more capped and have more of a 3D look now with my Rear Delts responding well to the extra volume. Feels good cos I've never really had Delts before so new look for me but I like it haha.

Arms are growing as well somehow, they seem to hang around in the mid 19s range cold now but just get leaner and better shaped, which I'm not complaining about lol. Dropping a couple kilo going into comp will probably bring them out even more with more dickskin haha. Do I even Powerlifter..

Looking forward to Deads tomorrow, may be a PB coming up. Hopefully hit a speed rep at above my current PB. Fingers crossed haha

[Terrymundo]

Foto of 3D delts pls

[BeastBuilder]

Foto of 3D delts pls

Your wank bank is too full already, I'm not adding to your filth.

You'll have to come see it in the flesh, I want some of dat SummerShreddedTerry in my life.

[BeastBuilder]

16/10

Deadlift

Deadlifts > Four Singles - 300, 300, 310, 325

280x3, x3, x5

Romanians > 3 sets of 10 - 170kg

PB time !

Felt like shit all day, had busy as day at work and dealing with jiggaboos all day, felt bloated from something I'd eaten so belt didn't fit right which was a slut. Was not there mentally at all to be honest, didn't approach the bar with any intensity which is very unlike me.

Still new I had some heavy work to do so got down and dirty lol.

The first few singles moved okay, technique was a little off but nothing major. I had set myself a goal and wasn't going to bitch out and miss it or worse not even attempt it.

The lads convinced me to give it a crack still, tbh they're awesome to train with, always make you bring it even when you're being a ball bag.

325 actually moved pretty well, nowhere near how it should have but wasn't in top form so I'll still take the PB haha. More in the tank there even at this stage of the programme and feeling like shit so can't wait to see how it goes when everything is in line plus a Texas Deadlift Bar !

The down sets were meant to be 3x3 but I felt like I needed to do some work and stop being a bitch so hit a 5 on the last set comfortably so stoked with that too.

f*ck all accessory work as my head just wasn't in it plus am hitting a Back & Biceps session with JimmyBro and the lads this afternoon so looking forward to that !

[Realtalk]

Strong bro!

[BeastBuilder]

Strong bro!

Thanks bro, hopefully be able to bring it all to the platform where it counts ! One more heavy Pulls session to go before testing etc.

Also funny as f*ck story from yesterday. One of the lads had been resting for a few minutes and seemed fine, I pulled my 325 and within like 20-30 seconds he was in the garden throwing up everywhere lolol. So random, but so dope haha. I've made people throw up from volume sessions with me etc but making people throw up just watching me lift is truly sickening. My mind was blown haha.