Building The Beast

[BeastBuilder]

27 minutes ago, Realtalk said:

Looks solid bro. I wanted that video for some motivation.

 

Hopefully you got it haha.

 

I'll be sure to show you my 340+ at comp, you'll have to beat that at Nats or World's, I'll come over to Serbia for World's to watch and support for sure.

[BeastBuilder]

On Wednesday, February 24, 2016 at 10:19 AM, soundsgood said:

If your dead is around my squat 

and my dead is around your squat 

will come down to a bench off ?

 

Lol just saw this..

 

I hope my Squat is more than your Dead otherwise that'll just be depressing hahahaha

[BeastBuilder]

ProRaw 8 Prep Week Seven Day Four

 

25/02

Back, Delts & Arms

 

Hoist Neutral Grip Pulldowns > 2ppsx15, x15, 3ppsx12, 4ppsx10, x10

 

Seated Row > 125x12, x12, 150x10, x10

 

Face Pulls > 16plx25, x25, 18plx25, 20plx15, x15

 

Side Raises > 4 sets of 25 - 10kg

 

Barbell Upright Row > 3 sets of 15 - 30kg

 

Rope Pressdowns/Cable Curls > 5 sets of 25/15 - 12pl/12pl

 

Shoulder/Pec Mobility > 20 minutes (Band, Stretches, Light Flys, Baseball Massage)

 

 

So giving any Bench a rest atm. Turned yesterday into an accessory day for Bench instead.

All felt pretty good and was all relatively light and controllable. Good to get a pump again haha.

Mobility stuff felt good and Shoulder is feeling a bit better.

Going to solid physio this arvo to see what he thinks it actually is and what is best plan of attack over the next three weeks since I'm guna compete anyway but how I can maximise my Bench from this point onwards.

Deep Tissue later this afternoon too so guna be a good recovery focused day leading into the start of a mini deload week next week.

[soundsgood]

5 minutes ago, BeastBuilder said:

 

Lol just saw this..

 

I hope my Squat is more than your Dead otherwise that'll just be depressing hahahaha

 

I'd actually be offended if it wasnt so true :'(

 

[BeastBuilder]

ProRaw 8 Prep Week Eight Day One

 

27/02

Squat

 

Squat > 2 sets of 3 - 220kg

2 sets of 5 - 180kg

 

Pause Squat > 3 sets of 5 - 140kg (Knees Banded)

 

Pull Throughs > 16plx15, 18plx15, 20plx12, x12

 

Walking Lunges > 2 sets of 30m - BW (Emphasis on stretch and hold)

 

Hip Machine/Banded Box Squat >

Adduction/Squat > 2 sets of 20/12 - 70kg/BW

Abduction/Squat > 2 sets of 15/12 - 70kg/BW

 

Leg Extension/Leg Curl > 3 sets of 25/12 - 10pl/50kg

 

 

Solid start to a lighter week of training. All my squats were bare knees, just a belt of the top sets. Felt pretty good still, still moved well.

Bit more volume on some accessories to just get some blood moving and get the body warm and moving freely.

 

Update from physio on Shoulder. Definitely Bicep Tendon issues. Reckons potentially frayed the tendon a bit each time it has hurt and have gotten the sharp pain so there is a fair amount of scar tissue there that I need to stretch out and get more mobile. Am continuing with mobility stuff when I can and he has given me some light stretches and movements to do to get it stretched out and get some blood supply to the tendon. Resting Bench for the next week at least while we see how it recovers. Maybe some light weight this arvo to get blood moving around. Will continue with just doing what accessory work I can for Bench. He said the hardest part will be psychologically getting to terms with not doing any Bench but I shouldn't get any weaker from a couple weeks off Benching.

Hopefully work out okay, fingers crossed !

[BeastBuilder]

ProRaw 8 Prep Week Eight Day Two

 

28/02

Bench

 

Shoulder Mobility+Physio Stretches > 20 minutes

 

Pull Ups > Wide Grip - 3 sets of 12

    Close Neutral - 3 sets of 12

 

Face Pulls > 4 sets of 20 - 14pl (Hold @ Contract)

 

Cable Rope Row > 4 sets of 15 - 18pl

 

Bench > 3 sets of 15 - 40kg

 

Side Raises > 4 sets of 25 - 12.5kg

 

Tri Bar Pressdowns/Alternating DB Curls > 4 sets of 30/30 - 14pl/12.5kg

 

 

Pretty happy with how today went given the circumstances obviously. The mobility stuff and stretching was good, I get a lot more mobile when I warm up properly with a band etc now.

The Benching was light as and just to get some blood moving, took my normal wider grip though instead of the close grip and was pleasantly surprised, no tension across my injury at all. Hard to tell with such a light weight but good to still hit the movement a bit and have no issue. Gotta learn to rest when I need it more otherwise my lifting career will be over by the time I'm 30..

[soundsgood]

So no more benching till comp other than really light? 

[BeastBuilder]

11 hours ago, soundsgood said:

So no more benching till comp other than really light? 

 

Dunno bro, obviously preferable to get in some sessions if possible but if it's going to just flare up again then no point.

Will just play it by ear really and see what can do and can't do.

Will be working closely with physio and of course in regular communication with Coach so will hopefully be able to get sorted that I can fit a couple decent sessions in over the last couple weeks but if not then will just have to leave it till the day. 

[Realtalk]

can you do standing ohp without pain? Iv found that really helpful in maintaining my bench press strength when I couldn't train bench heavy or with lots of intensity because of various issues. Standing ohp allows you to lessen the load but still gives you good intensity with a lesser weight because you simply cannot lift as much. I did a lot of ohp last year in all my preps and my bench increased all year.

[BeastBuilder]

1 hour ago, Realtalk said:

can you do standing ohp without pain? Iv found that really helpful in maintaining my bench press strength when I couldn't train bench heavy or with lots of intensity because of various issues. Standing ohp allows you to lessen the load but still gives you good intensity with a lesser weight because you simply cannot lift as much. I did a lot of ohp last year in all my preps and my bench increased all year.

 

I'm not too sure bro, haven't tried it. Could be worth a shot though.

 

Was your reason for doing OHP your Pec ?

I'm just wondering cos that would be different to my injury in that mine is across my Shoulder so any pressing involving it could aggravate it whereas OHP would take your Pec out of it.

 

It's worth a crack though, it's rest day today, just got physio this evening but am going in tomorrow so will see if I have any luck there and let you know.

Thanks for the idea, I hadn't even considered something like that.

[Wookie]

If it's bicep tendon insertion at the shoulder I don't think OHP should inflame it, but no real way to know for sure without trying.

[Realtalk]

No it was for my radial nerve in my arm which I still use in the ohp. So most I can really press overhead is around 100kg for reps and sets I can bench that too without pain. So it is a load issue, not a movement issue. If it were a movement issue your 40kg bench would hurt and so would my 100kg ohp. The reasoning for me doing the ohp is that I can still max it out and train it with great intensity without the pain and worsening my injury, and that's only because there is less weight being moved. Where as benching near max weights and training with high intensity would have killed my nerve. I found I maintained all my bench strength with ohp. It's really the only solution I can think of for your problem too. Then on the day of comp smash the bench.

[BeastBuilder]

Okay sweet thanks lads, will definitely give it a go.

 

My best OHP is 102.5 for 4, so reps and sets probably be around 80-90kg odd, which yea like you say is a hell of a lot less than load than if I was to be Benching at the same intensity.

 

Can't hurt to try it, and if it works I'll smash it out for the next couple weeks. Like you say no way to know unless I give it a crack. And I'll feel a lot more ready and a lot more confident if I have actually had some kind of pressing done rather than nothing at all.

 

I may get the green light to Bench again next week or something but I have definitely learnt that I can't handle Benching twice a week with any kind of volume and intensity so in future this will be a good alternative.

[BeastBuilder]

ProRaw8 Prep Week Eight Day Three

 

1/03

Extras

 

Shoulder/Pec Mobility > 15 minutes (Banded stretches, Band Dislocations, Physio Stretches)

Cable Pull Aparts > 2 sets of 40 - 2pl

Wide Grip Pull Ups > 2 sets of 12 - BW

 

Standing Overhead Press > 40x15, 60x12, x12, 80x10, x10

 

Seated DB Side Raises > 3 sets of 20 - 15kg

 

Low Incline DB Flys > 3 sets of 4x10sec Stretch - 5kg

 

Hammer Strength Iso Row > 2ppsx15, x15, 3ppsx12, x12, 4ppsx10, x10

 

Back Extension/Banded Box Squats > 5 sets of 15/12

 

 

Good accessory session yesterday. Warmed up well with my bands etc and then warmed up my Upper Back and Lats to make sure I was guna be stable when Pressing. Felt mint pressing, no worries at all from the Bicep Tendon. Cheers for suggesting that fellas. The reps were pretty easy, plenty in the tank but now I know I can do it well I'll up the weight next time. But am hoping to be able to Bench a lil by the end of this week anyway. Was nice to do something though lol.

Body feeling a lot better now deloading though, niggles are going away and I have more energy in general so bodes well for when I do a proper deload. Had a bit of a Calf issue from wraps and straining it getting some of my heavier squats out and walking them out, the rack is an odd height and the hooks have big lips on them to get the bar over, but that has disappeared so one thing less to worry about. Get this Shoulder sorted and I'll be in fighting form.

 

Am slowly moving up the pecking order by the sounds of it as some of the bigger dudes pull out due to injuries etc so may place better than I initially thought. Will have to see how we go though !

[soundsgood]

Not sure if doing Powerlifting or Bodybuilding at the Arnolds after reading that workout lol

[maccaz]

7 minutes ago, soundsgood said:

Not sure if doing Powerlifting or Bodybuilding at the Arnolds after reading that workout lol

classic, hes really hating not being able to do 16,000 reps of arms a week

[BeastBuilder]

Secretly I've been wearing a fat suit the last 12 weeks and am actually entering Physique and going to rip some boardshorts in the process

[BeastBuilder]

ProRaw 8 Prep Week Eight Day Four

 

2/03

Deadlift

 

GHR > 5 sets of 12 - BW

 

Deadlift > 3 sets of 3 - 220kg

 

Romanians > 5 sets of 12 - 120kg

 

 

Short but sweet workout last night. Can obviously tire yourself out quite a bit and chuck around a fair amount of weight when training Posterior Chain so I kept it simple and easy just to get body moving properly etc.

Did GHR first up as one of the lads is running Smolov, poor bastard, and was squatting so I filled in some time before doing Deads. Probably good to do some Deads a little pre fatigued anyway given that on the day they'll be at the end.

Anyway felt good, position was solid and reps were quick as hell obviously given it was 105kg less than last week and that was pretty quick anyway lol.

 

Physio is happy with Bicep progress. Am all taped up atm giving it a bit of support. He reckoned go for some Bench tonight so will have a play and see what feels good. I'm confident it should be pretty sweet. With my test session next week I would like to be able to at least hit that session with some intensity so guna be all about trying to get the movement right over these next few days. Training days will get a lot more specific for the next couple of weeks with quite a few days being 3-Lift sessions.

[Realtalk]

You can lift with tape at pro raw can't you? Chad Wesley smith lifted with compression cuffs on his arms last pro raw. So the rules are different to GPC. Might pay to ask

[BeastBuilder]

18 minutes ago, Realtalk said:

You can lift with tape at pro raw can't you? Chad Wesley smith lifted with compression cuffs on his arms last pro raw. So the rules are different to GPC. Might pay to ask

 

Wasn't that on Squat though ? You're allowed Elbow wraps or support on Squat in GPC anyway aren't you ?

But yes the rules are definitely slightly different than GPC, good example is thumb loops on wrist wraps, at ProRaw they don't care if they're on or off.

 

One step ahead of you mate, already asked lol. Answer was basically as long as it's under my t-shirt and can't see it then what tape are you talking about. So will get physio to show me how to tape it up, probably make a vid on my phone and then get Lilley to help me with it on the day.

They also have good physio's there the whole day in the warm up area so as soon as I come off Squats my physio said get them to massage my Shoulder before I have something to eat, then tape it, then warm up for Bench.

[soundsgood]

Will be having a word to Markos about this blatant cheating business 

[BeastBuilder]

55 minutes ago, soundsgood said:

Will be having a word to Markos about this blatant cheating business 

 

Just hit your numbers and you won't have anything to worry about, or is bic boi being a scaredy cat ?

[maccaz]

1 hour ago, soundsgood said:

Will be having a word to Markos about this blatant cheating business 

lol good luck bro, i saw tom lilley ask for a rule book, markos was very mad, said the rules are in his head and are common sense.

[BeastBuilder]

ProRaw Eight Prep Week Eight Day Five

 

3/03

Bench

 

Warm up > Shoulder Mobility and Stretching plus some light Supinated Front Raises - 15 mins

 

Bench > Barx20, x20, 60x12, x12, 100x3, x3, 120x3, 140x3

 

Seated Rear Raise > 4 sets of 20 - 12.5kg

 

Barbell Upright Row/Side Raise > 3 sets of 15/15 - 40kg/12.5kg

 

Wide Grip Pulldowns > 80x20, 125x12, x12, 150x10, x10

 

Face Pulls/Wide Reverse Grip Pressdowns > 4 sets of 30/30 - 65kg/60kg

 

 

Woooooo !! No issues at all benching !! Had given myself a limit of three plates as I knew if it felt good I'd want to just nail it and go heavy and hard lol. Warmed up well as you can see, normally I don't log my warm up sets but I did a bit extra yesterday as I was a scared. No discomfort at all, not even any tightness with 140kg, previously I was getting some discomfort with even 100kg. Very promising session.

That was really all I wanted out of the session and all I went to do but did a few things here and there, was psyched after Bench so intensity was pretty good, funny how being in a good mood gives you lots more energy and enjoyable workouts.

Am going back to Physio this afternoon so will be good to give him two bits of good news regarding tape and also Bench yesterday.

 

So from now I'm just going to have to be vigilant and keep up rehab stuff and take care of the body as not guna get any stronger in the next two weeks, just fresher and healthier.

Only one more heavy session to go which is next Wednesday so guna be pretty cruisy until then.

[BeastBuilder]

ProRaw Eight Prep Week Nine Day One

 

5/03

Squat & Deadlift

 

Pause Squat > 3 sets of 5 - 140kg

 

Deadlift (Small Deficit) > 3 sets of 3 - 180kg

 

Romanians > 2 sets of 20 - 60kg

 

Hip Machine/Banded Box Squat >

Abduction/Squat - 2 sets of 15/12 - 80kg/BW

Adduction/Squat - 2 sets of 15/12 - 100kg/BW

 

Pull Through > 4 sets of 15 - 18pl

 

Leg Extension/Leg Curl > 3 sets of 25/15 - 10pl/50kg

 

 

Easy session yesterday again, just getting the movements in and keeping blood moving and conditioning up with some decent paced accessory stuff.

Body feeling good, I'm at that stage where I just wanna jump at it now, so I'll probably be fucking hypo as by the end of this deload come comp time, which is the point I guess.

 

Physio was wrapt with news of Bench and Tape. He said it felt like a completely different Shoulder to when I first went in and saw him, guess it just needed a bit of attention and rest, both of which I suck at cos I just wanna lift lol.

Going back to him on Wednesday and he's going to tape me up for heavy session and we'll make vid of it so can get Coach to help me with it at comp.