Building The Beast

[BeastBuilder]

17/12

Delts

 

Seated Side Raise/Standing Front Raise/Barbell Upright Row/Bradford Press > 3 sets of 20/15/15/15 - 15kg/15kg/30kg/30kg

 

Seated Glass Side Raises > 8kgx25, x25, 12.5kgx20, x20, x20/x12/8kgx10/x7+ Max Partials (Went to conventional side raises during drop set on each second set, Glass/Normal/Glass/Normal)

 

Cable Pull Aparts > 15kgx30, x30, x30, x30, x30/10kgx12+Max Partials

 

Seated Arnold Press/Standing Side Raises > 20kgx12/15kgx12, 2 sets of 12/12 - 27.5kg/15kg, 27.5kgx12+7 (Normal Press)/15kgx16 (Alt Front Raise)/15kgx15

 

Face Pull/Standing Y Raise/Side Raise > 3 sets of 25/15/15 - 45kg/8kg/8kg

 

 

Painful pump today, driving home was one of the most uncomfortable experiences ever ! Not sure if it was exercise selection based or nutrition based but f*ck it was epic but hurt to try move my arms lol.

Probably a mixture of both tbh.

Bit disappointed I was wearing a t-shirt tbh, Delts were looking round and capped under it so kinda wish I had had a singlet but yolo, guess it means growing is going well !

 

Lats of course but also Mid Back and Lower Traps are fucked from yesterday, I guess my idea on accessories worked out for the better. Build those muscles up even further and should be so good lock out and tightness strength come comp time

[BeastBuilder]

18/12

Arms + Core

 

Tri Bar Pressdowns/Close Grip Cable Curls > 6 sets of 40/20 - 55kg/50kg

 

Seated Overhead DB Extension > 25x25, 35x20, 45x20, 55x15, 2 sets of 60x15/55x20 (Cable Ext)/Stackx30secs(Cable Stretch)

 

Incline DB Curl > 15x15, 17.5x12, 20x10, 22.5x10, 25x8, x8/20x50(Barbell Curl)

 

Hands Apart Rope Pressdown/DB Hammer Curl > 6 sets of 25/15 - 13pl/20kg

 

Cable Concentration Curl/Cable One Arm Pressdown (Under/Overhand Grip) > 3 sets of 15/15/15 - 6pl

 

Barbell Rollouts > BWx15, x15, x15,

Add 3 sec Holds at Bottom - x12, x12

Negatives from Toes, onto Knees to come up - x6, x6

 

 

19/12

Legs

 

Pause Squat > 4 sets of 5 - 180kg

 

Hack Squat > 2ppsx15, 3ppsx12, x12, 4ppsx8, x8, x8/3ppsx6/2ppsx5/1ppsx6, 2ppsx30 (Minimal RP till hit 30)

 

Cable Leg Press/Walking Lunges/Sissy Squats > 3 sets of 25/30m/8 - 290lbs/BW/BW

 

Leg Extension > 8plx50, 11plx30, 15plx20, 2 sets of Stackx20/12plx20/7plx20

 

 

Solid sessions over last couple days, am ruined from Legs and lack of sleep so will keep this relatively breif.

Arms sick obviously. Volume and bit of weight, they're actually quite sore today.

Rollouts were pissening. New goal is to be able to do them from my toes. Will have Core of the Gods if I can do this. Could do like half reps but yea just did slow negatives right down then on my knees to get back up, will get there eventually.

 

Legs today was sick. Pause Squats cos I seem to have picked up a cold which makes my nose bleed easy as due to blowing it etc. Went up to 210kg but nose bled on third rep so no point pushing it tbh. So took belt off and just did lighter with pauses. Beltless greatly reduces the pressure I can exert on myself so probably a good thing lol.

Everything else just killed me, Legs are ruined atm, me and walking aren't friends atm.

[BeastBuilder]

20/12

Chest

 

Bench Press > 170kgx5, 3 sets of 12 - 140kg

 

Low Incline DB Press > 45x20, 55x12, 3 sets of 13 - 60kg

 

High Cable Fly > 6plx30, 7plx25, 8plx20

Low Cable Fly > 6plx30, 7plx25, 8plx20

 

Incline Bench/Assisted Dips > 80x15, 100x12, 2 sets of 12/15 - 100kg/-20kg

 

Not quite what the plan was today but still relatively successful and points in the right direction.

Was meant to be few sets of 6-8 on 170kg, Olas definitely would have been 8 tbh the way they were feeling and moving, but shoulder felt a niggle on that 5th rep and I just freaked and automatically racked it not wanting to injure it again lol. Spent a few minutes moving it around and stretching etc and it felt fine but I mentally talked myself out of it as I didn't want to risk it just for a gym PB. So dropped to 140kg just to see how it felt and was sweet as just did a few reps at that easy as. Must have just been a lil out of line on that 170kg and twinged a bit. Last time I did 170kg for reps it was 5 reps as well and that was my limit whereas today there was definitely more in the tank so still progress. Kinda scared myself so have been stretching my pecs and shoulders whenever I'm just chilling and will do few mobility drills on it over the next week so I don't stonewall myself again.

Just gone 13 weeks out.. Feeling pretty strong overall at this point just a couple niggles to take care of in the mean time.

[BeastBuilder]

21/12

Arms + Core

 

Rope Pressdowns/Wide Grip High Cable Curls > 10 sets of 30/20 - 55kg/50kg

 

Incline Yates Press/Alternating DB Curls > 5 sets of 25/30 - 37kg/20kg

 

Tri Bar Pressdowns/Rope Cable Curls > 5 sets of 40/25 - 50kg

 

Barbell Rollouts > BWx15, x15

Negatives from Toes > BWx8, x8, x8

 

 

So apparently a December record for temperature down here today.. And I'm not guna argue and say they're wrong in any respect. It was fucking redic.. Did not have any sort of high hopes for training today but was still pretty mint once I got past looking like I had been for a swim just training Arms lol.

Just supersets today, nothing heavy, just get a pump, hit some good volume, try and strengthen my core lol, and gtfo.

Rollouts were fucking hard again from toes, only did negatives but I am definitely getting more confident with it. Absolutely raping my abs to the point of me sitting there shaking. Now I really want to be able to do a full rep.

[maccaz]

5 hours ago, BeastBuilder said:

21/12

Arms + Core

 

Rope Pressdowns/Wide Grip High Cable Curls > 10 sets of 30/20 - 55kg/50kg

 

Incline Yates Press/Alternating DB Curls > 5 sets of 25/30 - 37kg/20kg

 

Tri Bar Pressdowns/Rope Cable Curls > 5 sets of 40/25 - 50kg

 

Barbell Rollouts > BWx15, x15

Negatives from Toes > BWx8, x8, x8

 

 

So apparently a December record for temperature down here today.. And I'm not guna argue and say they're wrong in any respect. It was fucking redic.. Did not have any sort of high hopes for training today but was still pretty mint once I got past looking like I had been for a swim just training Arms lol.

Just supersets today, nothing heavy, just get a pump, hit some good volume, try and strengthen my core lol, and gtfo.

Rollouts were fucking hard again from toes, only did negatives but I am definitely getting more confident with it. Absolutely raping my abs to the point of me sitting there shaking. Now I really want to be able to do a full rep.

Tried these rollouts you speak of. Jst from knees. Pretty sweet. Cant imagine doing from toes lol couldnt do 1 no way 

[BeastBuilder]

18 hours ago, maccaz said:

Tried these rollouts you speak of. Jst from knees. Pretty sweet. Cant imagine doing from toes lol couldnt do 1 no way 

 

You cheeky f*ck, could you do proper reps from your knees straight away ? I hate you lol.

 

22/12

Back

 

Cable Pulldowns > Close Underhand - 90x15, x15, 110x12, x12

Close Neutral - 130x10, 140x8/x4/x3 (RP), 115x6 (1-3-1-3 Tempo)

Wide Overhand - 3 sets of 15 - 110kg

 

Two Arm DB Row/Bent Arm Barbell Pullover > 30x20/40x15, 35x20/40x15, 2 sets of 20/15 - 40kg/40kg

 

Seated Cable Row > 90x15, 120x15, 150x12, 170x8, 180x8, 120x20

 

Straight Arm Pulldowns > 2 sets of 25 - 60kg, 75x20/60x12/45x12

 

 

Good mix of heavy and volume today. Pretty happy with the progress over the last five weeks or so, working on a few weak points and just growing in general. Definitely going to carry over come comp time.

Was having a think today about prep since it's just around the corner and I really stuffed up last time. I was too worried about displaying my strength and chasing numbers in the gym and I didn't think about how it would affect the end goal. I'm usually the first one to tell people to hold themselves back in training and build their strength and think about what you're actually peaking for.

As an example in my prep for Nats the heaviest I went on Deads was 280kg for an easy double a few weeks out and then 290kg for a fast single in my Openers/Seconds Session ten days out and pulled 315kg with a lil more in the tank at comp for a big PB.

PR7 prep I pulled 325kg in training, went heavier the next week and missed 330kg due to fatigue etc. Pulled 320kg in my Openers/Seconds session ten days out and then in comp where it counts I pulled 312.5kg and missed 317.5kg.. Obviously there were other factors at play with me having to make weight last minute, travelling etc but in the past I have always prepped more like Nationals and performed better relatively on the day. The experienced powerlifters with a few comps under their belt will know what I'm talking about.

What made me think of this was seeing a video from Kirill Sarychev who is now recently become the world record Raw Bench Press holder with a relatively comfortable looking 335kg. He had a video of his heaviest bench session in his prep and it was 300kg for 4 at about five weeks out. He's an extreme example I know but the same principles apply to us mere mortals. It got me thinking of the above scenarios.

So going forward when following the prep programme I'm going to hold back on the weights in general and keep things far from maxing out.

Build my strength and display it on the day.

 

Wisdom by Beastbuilder for the day lol.

 

Soz rambling post don't read if you don't want to.

Cliffs:

-I was a dumb c*nt last prep

-Need to check my ego and not let it interfere with training

-Follow the plan stoopid..

-????

-Profit

[Realtalk]

For what my opinions worth. I don't think it was the heavy singles, more the massive volume you were doing 2 and 3 weeks out mate. maybe you just peaked too soon.

[BeastBuilder]

27 minutes ago, Realtalk said:

For what my opinions worth. I don't think it was the heavy singles, more the massive volume you were doing 2 and 3 weeks out mate. maybe you just peaked too soon.

 

I totally get where you're coming from with the volume side of things but I was doing the same style of volume stuff prior to comps I have performed well in over the last few years, even Nationals as my most recent example. And yes I realize that I'm stronger now so need more recovery and need to think more about nervous system recovery too etc. Probably a combination of the two tbh. I'll have to be more conscious of both aspects this time around.

I think the easier reps in training also helped me mentally peaking wise as I felt good all the time whereas last time I felt run down, lacking mental intensity and confidence, generally fatigued, got injured etc.

Peaking too soon I agree with for sure. But that was likely caused by the heavier training than the volume ?

 

I'm not blaming my performance solely on this as I know dieting to make weight and having to cut carbs the day before to get rid of water weight from flight would have impacted performance really badly. But I definitely know my prep training wise could have been better given that it felt like it went downhill towards the end.

 

I appreciate the input bro and your opinion definitely has weight to it. Any feedback you have I definitely think about and consider

[Realtalk]

Weigh in won't apply to this comp. but i would have watched my bodyweight the entire comp prep and done cardio to keep it steady. For sure man, the making weight on a 2 hour weigh-in is a big issue in your case. Of course hindsight, and I'm speaking in past tense. Easy to look back at someone else and be critical.

In my opinion if you are a few kg over a couple weeks out of a 2 hour weigh in then you aren't giving yourself the greatest chance of being successful. A 2 hour weigh in doesn't give you much to play with either side of weigh in. And that's the whole idea of it, you are weighing in at your usual bodyweight. Definitely not ideal to be trying to get leaner while getting stronger or at least maintaining your strength in the last couple of weeks of prep. So that's a big factor. I wouldn't over think it too much mate. You are strong. Just have a plan, trust it, stick to it and you'll do well.

[maccaz]

5 hours ago, BeastBuilder said:

 

You cheeky f*ck, could you do proper reps from your knees straight away ? I hate you lol.

 

Nah bro was mainly practice figuring out how to do it. Shaky and dodgy as. Could maybe do a couple properly. Be keen to see a video of.yours sometime 

[BeastBuilder]

5 hours ago, maccaz said:

 

Nah bro was mainly practice figuring out how to do it. Shaky and dodgy as. Could maybe do a couple properly. Be keen to see a video of.yours sometime 

 

Lolol I can picture it now, I remember when I first did them.

I'll try get a vid next time I do them and will try get a vid of my shit attempt at doing from my toes as well haha

[BeastBuilder]

23/12

Posterior Chain

 

Deficit Deadlifts > 3 sets of 8 - 180kg

Dimel Deadlifts > 3 sets of 10 - 160kg

 

Standing Single Leg Leg Curl > 35x12, 45x10, x10, 55x8

 

Back Extension > BWx20, +20kgx15, +40kgx15, +60kgx12, x12

 

Lying Leg Curl > 3 sets of 12 - 50kg, 70x8/60x8/50x8

 

Dropped proper Deadlifts this week as I didn't really see any benefit in going heavier as it would have been really taxing CNS wise and I wanna start to deload a lil bit so I start my prep relatively fresh, and Deads are the most demanding physically and mentally so to drop down the intensity on them first made sense to me. Couple weeks till start of prep but want to start it as fresh as possible.

Deficits are a pet hate of mine, but that's just cos I suck at them so should probably do them more and build some better positioning and build the supporting musculature. Felt good enough anyway, Glutes and Back were getting pumped as f*ck. Dimel's were dope again, I think they will be a movement I use quite regularly as I feel it in all the right places and seems like I will benefit from them for sure.

Other accessories pretty self explanatory. I'm guna have fun figuring out how much weight I can hold on Back Extension that's for sure !

Bodyweight sitting pretty at 116 odd first thing in the morning, still have lower abs peeping a lil on an empty stomach and can see oblique wall whole way down, just that annoying bit of fat that everyone but a gifted few get in the lower and middle of abs so still relatively well conditioned for being so heavy compared to last time I weighed anywhere near this.

[BeastBuilder]

24/12

Delts

 

Seated Side Raises/Rear Raises/Upright Row/Y Raise > 3 sets of 20/20/15/15 - 10kg/10kg/35kg/6kg

 

Seated DB Press > 25x20, 30x15, 35x12, 40x10, 50x10, x8

Arnold Press > 2 sets of 10 - 35kg

 

Seated Side Raises > 15kgx20, 5 sets of 15 - 20kg

 

Face Pulls > 55kgx30, 6 sets of 25 - 70kg

 

Reverse Seated H.S. Press > 1ppsx15, 5 sets of 12 - 1.5pps

 

Reverse Pec Dec/Hoist Side Raises > 56kgx30/8plx15, 91kgx20/8plx15, 2 sets of 12/15 - 116kg/8pl, 116kgx10/91kgx10/63kgx10/35kgx10

 

 

Pissening gains to be had today. The Gains Wizard, Coach Lilley, was in attendance so was always going to be a good time full of banter and sickening pumps. Completely different style of training than he usually coaches me for so he was quite surprised by the volume we do when doing bodypart splits and also at overhead strength.

Good times though, plenty of volume and fair bit of weight dispersed in there. Happy with the pressing, couple sets at the 50s, was more comfortable than last time for sure, I just bitched out on going up to the 55s so just got some more tidy reps at the 50s. Ended up being a lot sets compared to what I thought, with three of us we just rotated on an exercise till we got sick of it so ended up being a fair few sets that's for sure !

 

Gains don't take a break over Christmas, they increase exponentially. So Christmas morning Arm session early morning so I can then lol and struggle to open presents cos of a disgusting Arm pump lol.

 

Merry Christmas everyone !

[BeastBuilder]

So no Christmas pump in the end, slept in and then just enjoyed the day with family. Awesome day, gotta enjoy the little things.

 

26/12

Legs

 

Squat > 4 sets of 8 - 180kg, 140x12

 

Leg Press > 4ppsx50, 6ppsx50, 8ppsx40, 10ppsx40, 12ppsx30, 14ppsx30, 16ppsx15, 16pps+Missusx12 (lol), 10ppsx30, 8ppsx40, 6ppsx50

 

V Squat > 3ppsx15, 4ppsx15, 5ppsx15

 

Meadows Split Squat/Leg Extension (Squeeze&Hold) > 4 sets of 12/12 - 20kg/7pl

 

 

Solid Boxing Day session, put all dem carbs to good use. Pump was pretty legit. Glutes were actually getting hit pretty hard too from pausing a few of the Squat reps.

Lol at Leg Press, we maxed it out with 16pps so got the missus to jump on top too, was funny as. Sickening gains.

Good volume, pretty heavy work in there too. Doing Squats totally raw, just sleeves atm, so just working on movement pattern and building muscle. My Glutes are definitely noticing not having the wraps to help out at the bottom of the Squat. But will be back into wraps and belt next week or week after depending when decide to start comp prep.

[BeastBuilder]

27/12

Chest

 

Bench > 2 Triples - 180kg, 160x8, 140x10/100x10/60xMax+Partials to Fail

 

Incline DB Bench/Flys > 55x12/15x12, 2 sets of 10/12 - 55kg/20kg

 

Side Seated Single Arm HS Press > 2 sets of 20 - 1pps

2 sets of 15 - 1.5pps

 

Pec Dec > 70x15, 91x15, 119x10, 119x10/81x10/49xMax+Partials to Fail

 

Good session today, still strong by the looks of things. The triples were comfortable and paused. So basically where I was pre injury and in the depths of prep while I was peaking so starting this prep stronger than ever so looking forward to seeing the results.

Pecs are wrecked, the partials etc destroyed me, pump was redic but then once it subsided the tightness was real, guna be pretty rough tomorrow I'd say.

 

Am sorting some powerlifting workshops in ChCh at various gyms to garner some interest for the February 3-Lift and to get people involved who are on the fence due to inexperience and the unknown. So if you're interested get in touch and I can let you know when we'll be at certain gyms and I'll be more than happy to answer questions, meet up for a session etc.

[BeastBuilder]

28/12

Arms + Core

 

Rope Pressdowns/Cable Curls > 5 sets of 40/30 - 50kg/40kg

 

Low Incline Yates Press/Drag Curls > 5 sets of 20/15 - 47kg/35kg

 

One Arm Overhead DB Extension/Hanging Concentration Curl > 4 sets of 25/15 - 15kg

 

Wide Reverse Grip Pressdowns/Barbell Preachers > 4 sets of 35/15 - 12pl/30kg

 

Cable Ab Pulldowns > 3 sets of 30 - 17pl, 19pl, 21pl

 

Barbell Rollouts > 2 sets of 12 - BW

Negatives from Toes > BWx10, x8

Partial Reps on Toes >BWx8, x6+4(Extra full reps on knees)

 

 

Gym was pretty quiet yesterday so was nice to just get in do our thing and not have to work around too many people. Solid session getting few reps in. Pump was legit, training with the Jedi all this week so it's good to get back to like the old days before we all had too many responsibilities lol.

Rollouts were a bitch, Abs wrecked. Negatives from my toes were hard but I tried doing some reps out to just where I fail usually, which is about 2/3-3/4 of the way out, and they were a whole different ball game as I hadn't really considered how hard it would be to reverse direction and pull back, long road ahead haha.

[BeastBuilder]

29/12

Back

 

Wide Grip Pulldowns > 85x20, x20, 110x15, x15, 135x12, x12, 150x10, x10

 

TBar Row > 2plx15, 3plx15, 4plx12, 5plx12, x12, x12

 

Hammer Strength Front Pulldown > 2ppsx15, 2.5ppsx12, x12, 3ppsx10, x10

 

Hammer Strength DY Row > 5 sets of 15 - 2pps

 

Straight Arm Pulldowns > 4 sets of 25 - 12pl

 

 

God dam, mammoth volume yesterday, dunno how I'm guna keep up this week lol.

Reducing the intensity techniques over the next couple weeks and am doing my last heavy ish Pulls tonight then will be basically speed work on the big three over the next ten days before starting comp prep on Saturday 9th Jan for a ten week build up. Aiming to come in fresh and ready to smash it for the home stretch. 

Just solid volume over the next couple weeks, looking forward to the pumps !

[BeastBuilder]

30/12

Posterior Chain

 

Deficit Deadlifts > 2 sets of 5 - 220kg

Dimel Deadlifts > 140x10, 160x10

Sumo Romanians > 2 sets of 6 - 160kg

 

Seated Hammer Strength Leg Curl > 2 sets of 20 - 1.5pl

3 sets of 12 - 2.5pl

 

Back Extension Deadlift > 3 sets of 12 - 40kg, 60x12

 

Lying Leg Curl > 3 sets of 12 - 25kg

2 sets of 10 - 30kg

 

 

Good session today, solid reps and some good movements, playing around with stuff I'll implement during prep where I won't interchange exercises so much, I'll focus on certain exercises for a few weeks at a time to help the main movements, as training shifts from a muscle group training perspective to prioritizing movements and using exercises that will maximize the weight I can use on the big three.

Although did try something new on the Leg Curls, did the Seated ones sitting forward in the seat to minimise hip flexion or bodyweight assisting the rep, same on the Lying variation, did these holding my body up and having my hips extended the whole set for the same reason. Really isolated the Hamstrings and felt really good, didn't have to use bugger all weight either.

[BeastBuilder]

31/12

Delts

 

Warm Ups > Various Light Exercises (DB Press, Side Raise, Front Raise, Y Raise, Rear Raise) - 150reps ish

 

Seated DB Press > 30x15, 35x15, 40x12, 45x10, 50x8, 55x6, 40x12, x12, x12

 

Glass Side Raises > 6x40, x40, 10x25, x25

Seated Side Raise > 4 sets of 20 - 15kg

 

Lying Cable Upright Row/Face Pull > 4 sets of 20/20 - 70kg/60kg

 

Reverse Seated Hammer Strength Press > 2 sets of 20 - 1pps, 2 sets of 15 - 1.5pps, 1ppsx6/10/4 (Slow/Fast Pump/Slow)

 

Behind the Back Cable Side Raise > 4plx20, x20, 5plx15, x15, 6plx12, x12

 

 

Fair few sets yesterday again, didn't  even realize we had done so much ! But felt good, good feel and flow. Hit a PB on the DB Press so no complaints there, although it's a bit depressing when you're really stoked about that then your partner goes and hits the 60s for his top set... when will it be my turn lol.

Body feeling pretty good atm on the whole, just general training soreness which is obviously to be expected, but niggles in my shoulder and knees are basically gone, will only flare up a bit if I get lazy technique wise or don't stretch as much. Have been stretching my Pecs a fair bit and seems to have taken most of the stress off my problematic shoulder, not as internally rotated so should be better and better from here on out, hopefully.

 

[BeastBuilder]

1/1

Arms + Core

 

One Arm Cable Pressdowns (Under/Over/Pushdown) > 3 sets of 20/20/20 - 20kg

One Arm Cable Curls (Bent Over/Standing) > 3 sets of 20/20

 

Reverse Grip Pressdowns/High Cable Curls > 7 sets of 30/20 - 50kg

 

Skull Crushers/Ez Bar Curls > 5 sets of 15/15 - 47kg/37kg

 

Tate Press/Alternating DB Curls > 15kgx25/30, 17.5kgx20/24, 20kgx15/20

 

Rope Pressdowns/Lying Incline Cable Curls > 4 sets of 25/20 - 40kg, 45kg, 50kg, 55kg

 

Barbell Rollouts > On Knees - BWx15, x15

On Toes (Partials+Negatives) - BWx4+3, x4+3, x3+3

On Knees - BWx15, x15

 

 

2/1

Legs

 

Squat > 5 sets of 5 - 140kg

 

Single Leg Leg Press > 5 sets of 25 - 3pps

 

Front Squat > 60x15, 80x10, 3 sets of 8 - 100kg

 

Paramount Squat > 2 sets of 12 - 1pl

3 sets of 10 - 2pl

 

Leg Extension > 10plx40, 12plx30, 14plx25, 16plx20

 

 

Solid couple sessions over the last few days.

New Years day session was sick, what better way to welcome in the New Year than a filthy Arm pump.

Plenty of reps but nothing too stressful really, was hard sets as they went on but yea none were to failure.

Core work was hard as again, dunno how I'm guna get these Rollouts from my toes. Might try some band assisted ones another time see if it helps learn how to do them.

 

Legs today was basically the start of my proper Deload Week. Nothing heavy, guna be hitting basically 50% for 5x5 on the big three this week working back into those solid movement patterns. So Squats were easy but treated every rep as a single, reset breath and tightness each rep etc. Makes it harder as set takes longer but better quality reps.

Nice reps of everything else, good pump, Legs are definitely at the biggest they have ever been so hopefully can translate that into a bigger Squat (but somehow I doubt it lol)

 

[BeastBuilder]

3/1

Chest

 

Bench Press > 5 sets of  - 100kg

 

Low Incline DB Press > 4 sets of 10 - 50kg

 

Low Incline DB Fly > 2 sets of 15 - 15kg

3 sets of 12 - 20kg

 

Pec Dec/Machine Bench Press > 4 sets of 15/15 - 70kg/10pl

 

Hammer Strength Chest Press > 2ppsx12, 3ppsx12, 4ppsx10, x10

 

High Cable Fly > 3 sets of 25 - 5pl

 

 

Cruisy session today, still good volume but yea deloading really. Nothing to failure and really light on Bench.

Working on getting my breathing during sets back to resetting each rep, felt good today, really stable and tight. My grip is only about 2 inches or so inside my max grip from last year so still working on it. Feels strong and fast though where it is so will see how things develop over the next few weeks.

[BeastBuilder]

4/1

Arms+Core

 

Rope Pressdowns/Cable Curls > 30kgx60/30, 40kgx50/25, 50kgx40/20, 60kgx30/15

 

Low Incline DB French Press/Alternating DB Curls > 4 sets of 20/24 - 20kg

Standing Overhead DBs Extension/Incline DB Curl > 4 sets of 30/15 - 12.5kg

 

Bar Pressdowns/Hoist Curl > 5 sets of 30/15 - 45kg/10pl

 

Cable Ab Pulldowns > 3 sets of 30 - Stack

 

Decline Sit Ups > BWx30, x30, +30kgx20, x20

 

 

Solid relatively chilled session yesterday, nothing major to comment on. Was just getting reps in and chasing a good pump, nothing was anywhere near failure.  Last week following this split so couldn't let an Arms session go to waste haha. Did some different stuff for Core compared to last few sessions as I think I need to get my overall Core strength stronger to be able to get the Rollouts from my Feet, and that requires a bit more than constantly trying and failing to do it lol.

[maccaz]

1 hour ago, BeastBuilder said:

 Did some different stuff for Core compared to last few sessions as I think I need to get my overall Core strength stronger to be able to get the Rollouts from my Feet, and that requires a bit more than constantly trying and failing to do it lol.

 

ask someone in gym to spot you, they have to stand leg either side of you like they gonna ride you like a horse, and reach down and hug you under your chest and help lower you to full extension and lightly assist you back. so they will be doing some kind of bw squat+stone lift type action.

 

i dont know if this will work but will make u look like a weirdo and i want you to ask someone to do this for you

[BeastBuilder]

4 hours ago, maccaz said:

 

ask someone in gym to spot you, they have to stand leg either side of you like they gonna ride you like a horse, and reach down and hug you under your chest and help lower you to full extension and lightly assist you back. so they will be doing some kind of bw squat+stone lift type action.

 

i dont know if this will work but will make u look like a weirdo and i want you to ask someone to do this for you

 

Lolol no homo.

Unfortunately it wouldn't work as there would definitely be some complications at the top of the movements with Crotch to Ass action haha. I'm going to set up a hanging band and try some band assisted another time, should be good I think.

But good idea bro, I'm glad someone is looking out for me lol.

[BeastBuilder]

5/1

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Wide Grip Pulldowns > 80x15, x15, 110x15, x15, 130x12, x12

Close Neutral Grip Pulldowns > 4 sets of 10 - 110kg

 

Meadows Row > 2 sets of 15 - 2pl

2 sets of 15 - 3pl

(15kg Plates)

 

Bent Arm Pullovers > 3 sets of 20 - 30kg

 

Wide Grip Straight Arm Pulldowns > 4 sets of 20 - 14pl

 

 

Good quick session yesterday, all done in like 45 minutes. Bugger all rest but good pump. Still a fair few sets but yea lighter weights than usual.

 

Diet Update from a Fat White Boy Powerlifter.

Body is feeling good, food pretty consistent atm hitting 250-300g Protein, 450+g Carbs depending on training that day and how hungry I am, and about 120g Fats from added sources like Peanut Butter, Coconut Oil, Extra Virgin Olive Oil, Full Cream as my main go-to's. These are all estimates and not really including any incidentals. I'm not really measuring and counting at this stage or being very strict, just eyeball most things (except meat, rice etc that you have to measure for cooking) so I likely hit higher some days as I will jam some good quality restaurant/takeaways like Burgers, Kebabs, etc when opportunities arise lol. No Maccas or BK etc cos that's pretty rubbish and doesn't even taste as good as better quality stuff.

Bodyweight is maintaining at 116-117 every morning atm, shot up a bit over Christmas but has re stabilized. Will likely slowly increase over the next few weeks as I drop a couple sessions to opt for mobility/rest days and my focus turns to powerlifting.

Definitely leaner than any other time I've been around this weight.