Building The Beast

[BeastBuilder]

f*ck man...strong lifts. im mirin

Cheers bro, too bad i can't claim the leaness you have :pfft:

i cant either anymore. trying to get over 100kg. definately put on a bit of fat

Oh true, that's all good though bro, good goal, you'll still look massive ! I've definitely put on a bit of fat too trying to crack 110kg

[tinytraps]

Fuuark 140 incline strong! flaat must be around 160 touch and go??

[BeastBuilder]

Fuuark 140 incline strong! flaat must be around 160 touch and go??

Umm I dunno bro, I haven't done flat for awhile, but my Incline is usually just behind my Paused Bench so Paused should be about 142.5-145kg so think that Touch and Go will be about 152.5-155kg, wanting to get 160kg Paused by the end of year :pray: :pray:

[BeastBuilder]

Shoulders

Military Press: 60x10, 60x10, 70x8, 70x8, 85x6, 92.5x6, 80x8, 80x8, 70x15, 70x15

Seated Side Raises: 15x10, 20x10, 22.5x8, 27.5x8, 30x6, 32.5x6, 25x10, 25x10, 22.5x15, 22.5x15

Seated Rear Raises: 25x10, 30x8, 35x10, 27.5x15, 22.5x20

Good session today, had a couple extra boys join in on the action but just added to another great session at Eastside ! Definitely feeling the Military Press would finally be over 100kg now so happy with that, will see where I can get it too to help push Bench along before comp. Shoulders are feeling massive :pfft: Deloading next week, ramp up for the final 4 week run before comp, see where we can get the numbers to !!

[BeastBuilder]

Quiet week this week, nice and easy deload :nod:

Body has definitely been in recovery mode, feeling slow and tired etc, which is how I always end up feeling when I'm not training hard, so will be fresh and peak pretty well for comp I'd say !

Stayed light on everything, got back into Squats and Bench, feeling good, guna be a massive comp, can feel it already !!

Weighed in yesterday and was 110kg on the dot so think this may be the body being full as f*ck since I haven't been training and also had just drunk quite a bit of water I think so yea, see where it ends up on comp day :wink:

Anyway back into it heavy this week, doing max effort stuff on the big lifts, easy 5s this week, then a hard 5 the next, then triples after that and then decent singles the next week and then having a week off before comp so I can smash it hard !! Got a few numbers in mind, better make myself accountable to everyone just to give me that extra push

Aiming for a 220 Squat, 145 Bench and 270 Dead, so totally 635, should put me on track to total 700 by the end of the year too :pray:

Going at it Raw as well, or Classic as some people like to call it, so just a belt, knee sleeves and wrist wraps.

[BeastBuilder]

Comp Prep Week One Day One

Squat: 170x5

Hack Squat: 1ppsx10, 2ppsx10, 3ppsx8, 4ppsx8, 5ppsx4, 4ppsx8, 3.5ppsx8, 3.5ppsx8, 3ppsx12, 3ppsx12

Leg Press: 1ppsx100, 2ppsx75, 3ppsx50, 4ppsx40, 5ppsx30, 6ppsx20, 7ppsx15, 2ppsx80

Leg Extensions: 100 reps

Good start back into it, going back to normal Squats definitely feels different, will take a week or two to get used to it. Will smash 5pps on Hack Squat next week easy and then hopefully hit 6pps sometime soon :pray: Bit more volume on Leg Press kills, hurts so baddddd !! Anyway Lats and Bis today, should be a good session !!

[BeastBuilder]

Comp Prep Week One Day Two

Lats and Bis

Wide Grip Pulldowns: 180x10, 210x10, 240x8, +2 chainsx8, +4 chainsx6, +5 chainsx6, +2 chainsx8, +2 chainsx8, 240x10, 240x10

DB Row: 45x12, 55x12, 62x12, 67x12

Seated Row: 72x12, 84x10, 96x8, +1 chainx8

Rope Pullovers: 42x20, 48x20, 54x20, 60x15

Drag Curls: 20x10, 25x10, 30x8, 35x8, 40x6, 40x6, 37.5x8, 37.5x8, 35x10, 35x10/30x8/20x10

Pretty boss workout today !! Once we got going Lats felt awesome, Surya had a bit of an off day but I felt pretty unstoppable :pfft: DB Row felt mean, since the DBs only go up to 70kg may have to go to doing Kroc Rows in the next couple weeks, get a massive pump going !! Back felt huge today, so did the Arms ! Did Drag Curls to change up the Bicep exercise today, will continue with these cos get an awesome squeeze at the top of the movement. Anyway Bench and Tris tomorrow, back on Flat Bench so it should be good, top set will be probably an easy 115 for 5, back onto Incline DBs too, possibly some Decline, we'll see how it goes :nod:

[BeastBuilder]

Bench

Bench Press: 115x5

Incline DB Bench: 30x10, 35x8, 40x6, 45x15, 40x8, 40x10

Decline Bench: 100x10, 110x8, 125x6, 115x8, 105x12

French Press: 27x10, 37x10, 47x8, 47x8, 57x6, 62x6, 52x8, 52x8, 42x12, 42x12

Good session !! Going back to Flat Bench felt fine, should get some big numbers !! Thought I'd start nice and light on Incline DBs and leave room to improve for next weeks but on my top set I just got bored so I stopped :pfft: Upper Body is feeling nice and strong ! Definite need of a rest day today, sore all over, should be good for Deads tomorrow though, still deciding on weight but should be an easy 5 :nod:

[BeastBuilder]

Comp Prep Week One Day 4

Deadlifts

Deadlift: 220x5

GHR: BWx10, BWx10, +5kgx8, +5kgx8, +10kgx6, +10kgx6, +5kgx8, +5kgx8, BWx10, BWx10

Romanian Deadlift: 4 sets of 12

Good Mornings: 4 sets of 12

Leg Curls: 100 reps

Deads felt easy as, so looking good for comp I think, keen to f*ck some shit up !! Hammys are still sore as today so will be interesting to see how Squats go, should be fine for it though ! Didn't train over the weekend, had a big weekend going down to Dunedin for Hyde St Keg Party so Shoulders got a bit of a rest, will hit them hard next weekend though !! Keen to smash it this week and carry on with a mint comp lead up !!

[BeastBuilder]

Comp Prep Week Two Day One

Squats

Squat: 185x5

Hack Squat: 1ppsx10, 2ppsx10, 3ppsx8, 4ppsx8, 4.5psx6, 5ppsx5, 4ppsx8, 4ppsx8, 3ppsx15, 3ppsx15

Leg Press: 1ppsx100, 2ppsx75, 3ppsx50, 4ppsx40, 5ppsx30, 6ppsx20, 7ppsx15, 3ppsx60, 2ppsx80

Leg Extensions: 100 reps

Big session today !! Legs are goneski, feels good though, can feel them growing already :pfft: First warm up set of Squats my shorts ripped.. The first fucking warm up ! With just the bar ! So ended up training in my lifting singlet since I didn't have any other shorts, felt good though, made my legs look a bit bigger too, i'll take that :nod: Hammys were still quite sore from Friday's session since I did a few new movements and hit them pretty hard, so next week Squats should be much better ! Time to f*ck some shit up !! Lats and Bis tomorrow, can't wait

[BeastBuilder]

Comp Prep Week Two Day Two

Lats and Bis

Wide Grip Pull Ups: BWx10, BWx10, +5kgx8, +10kgx8, +10kgx6, +15kgx6, +5kgx8, +5kgx8, BWx10, BWx10

DB Row: 45x12, 55x12, 65x12, 70x12

T-Bar Row: 60x12, 70x10, 80x8, 90x6

Rope Pullovers: 42x20, 48x20, 54x20, 60x15/42x12/30x22

Drag Curls: 20x10, 25x10, 30x8, 40x8, 45x6, 45x6, 40x8, 40x8, 35x10, 35x10

Pretty mean workout today !! Not guna lie my back was fried by the end of it !! Definitely getting wider and looks like it's getting thicker from what i can tell so definitely happy with the progress, guess putting on close to another 10kg will help with size :pfft: Strength is still going up, DB Rows today were an all time PB and left we dead for T-Bars but felt awesome ! Bench tomorrow, thinking I'll go for 125 for 5, to set up for a 135 for a triple the next week and then hit 140 for a good paused single a week out from comp, that's the plan anyway ! :nod:

[BeastBuilder]

Comp Prep Week Two Day Three

Bench

Bench: 125x5

Incline DB Bench: 35x10, 40x8, 45x6, 50x12, 45x8, 40x10

Decline Bench: 100x10, 115x8, 130x5, 120x7, 110x8

French Press: 27x10, 47x8, 67x5, 57x8, 47x10

Tricep Death (Single): 60kg, 80kg, 60kg

Rope Pressdowns: 4 sets of 25

Boss session today, Bench felt way easier than I thought it would ! Feeling good for what's to come. DBs felt mean, real happy with 50s for 12, definite PB, highest I'd gone before was 55s for 7 so feeling good to smash that ! Decline felt good, will defs get stronger from that ! Triceps we mixed it up a bit today cos Coach wanted to join in and Surya's elbow was playing up a bit too much to do 10 sets of French Press, Tricep Death with the boards kills !!

Looking forward to a rest tomorrow, smash Deads hard on Friday !! :nod:

[BeastBuilder]

Comp Prep Week Two Day Four

Deadlift

Deadlifts: 235x5

GHR: BWx10, BWx10, +5kgx8, +5kgx8, +10kgx6, +15kgx6, +10kgx8, +10kgx8, +5kgx10, +5kgx10

Romanian Deadlift: 4 sets of 12, 60kg

Good Mornings: 4 sets of 12, 60kg

Leg Curls: 100 reps

Happy with today's session, Deads felt real good, defs on track for comp :nod: Hammys feeling the new exercises still, GHRs feel goo to get back into, will have to grab the Safety Squat Bar in a couple weeks and give it a go, inb4 torn hammy.. :pfft: Anyway will make training tomorrow, hitting Shoulders so will smash some Military Press again and the other usual shit, Shoulders just keep growing off it so not complaining at all

[BeastBuilder]

Comp Prep Week Two Day Five

Shoulders

Shoulders: 60x10, 60x10, 70x8, 75x8, 80x6, 85x8, 75x8, 75x8, 65x15, 65x15

Side Raises: 12.5x10, 17.5x10, 20x8, 25x8, 27.5x6, 30x6, 25x8, 25x8, 20x12, 20x12

Rear Raises: 25x15, 30x15, 35x15, 37.5x12

Single Arm Cable Rear Raise: 2 sets of 20

Good start back at Shoulders today, guna hit 95 or 97.5 for reps before comp easy ! Shoulders will keep blowing up I hope, can't wait to have massive Shoulders, will make the bench go through the roof ! :pray: Anyway time to get serious next week, going for triples on the three powerlifts so will see how it goes, am feeling pretty confident though !! :nod: Feeling like a good lead up to the comp !!

[BeastBuilder]

Comp Prep Week Three Day One

Squat

Squats: 195x2...

Leg Press: 10 sets of 10 - 6pps, 4ppsx40, 2ppsx80

Hack Squats/Leg Extensions: 2ppsx15/42x25, 2ppsx15/48x20, 2ppsx15/48x20, 2ppsx15/48x20, 2ppsx20/48x25

So had a bit of an off day on Squats today.. Was aiming for a good three but only got two :doh: Next week will make up for it !! Hit the Quads pretty hard with accessories though, bodybuilding rest times Plus some supersetting :shifty: Now I remember why I stopped doing that kinda stuff, hurts so bad, but time to get these legs to grow, 30 inches here I come :pray: Lats and Bis today, lets do this !!

[southernsamurai]

Good work mate, you're doing well!

Chin up about the squats! At least you didn't have to do 15 rep mofos, was good squatting with ya bro! My quads are fucked

[BeastBuilder]

Good work mate, you're doing well!

Chin up about the squats! At least you didn't have to do 15 rep mofos, was good squatting with ya bro! My quads are fucked

Haha, cheers bro, onto bigger and better things next week !!

Comp Prep Week Three Day Two

Lats and Bis

Wide Neutral Grip Pulldowns: 180x10, 200x10, 220x8, 240x8, +2 chainsx6, +3 chainsx6, +1 chainx8, +1 chainx8, 220x10, 220x10

DB Row: 45x12, 55x12, 65x12, 70x15

Seated Row: 78x12, 90x10, 101x8, 111x8

Rope Pullovers: 42x20, 54x20, 66x12, 66x12/48x12/30x20

Incline Curls: 10x10, 15x10, 17.5x8, 20x8, 22.5x6, 25x6, 20x8, 20x8, 15x10, 17.5x10

So safe to say my Back was fried after this workout and so were the Bis !! Was just training by myself so rest times were pretty minimal, absolutely killed it :nod: Definitely noticing some growth in the back though so no complaints here, everything is coming along nicely Going for Bench today, should be a big session, hit 135 for a triple and then smash Incline DBs and Decline for some more heavy weight, sounds like a good time to me !! :pfft:

[BeastBuilder]

Comp Prep Week Three Day Three

Bench

Bench Press: 135x3

Incline DBs: 37.5x10, 45x8, 50x6, 55x8, 45x10, 40x12

Decline Bench: 100x10, 115x8, 130x7, 120x8, 110x12

French Press: 27x10, 47x8, 67x6, 57x10, 47x12

Cable Extensions: 4 sets of 25, 30kg

Rope Pressdowns: 5 sets of 20, 42kg

Felt real good about yesterday's session ! The triple on Bench was easy, could have done another couple but am aiming to stay away from failure for the next few weeks obviously, felt awesome to be repping what was my max only a couple months ago :nod: Incline felt good too, will have to try the 60s next week, see what I can pull out with them :pfft: Everything is coming along nicely upper body wise, and I think Squats will follow suit, just a bad day on Monday :nod: Deads tomorrow, going to hit a decent triple so watch this space !!

[BeastBuilder]

Comp Prep Week Three Day Four

Deadlifts

Deadlift: 250x2...

GHR: BWx10, BWx10, +5kgx8, +10kgx8, +15kgx6, +20kgx6, +10kgx8, +10kgx8, +5kgx10, +5kgx10

Good Mornings: 4 sets of 12, 60kg

Romanian Deadlifts: 4 sets of 12, 60kg

Leg Curls: 100 reps

Westside Ab Pulldowns: 30x15, 36x15, 36x15, 36x15

Sooooo exact same thing as last time I tried 250 for a triple, got it 3/4 way up on the third and just couldnt lock out.. Got my shoulders that little bit in front of the bar and had nowhere to go.. First two were easy, plenty of speed on the second one, and third one even just got to that point and couldn't pull back.. Oh well always next session, hit 260 for a double next Friday to set up for comp :nod: Aim for a tidy 600 pounds at comp maybe :pray: Rest of the session felt good, second time doing abs this week, which is the first time in like a year, definitely feeling it :pfft: Shoulders tomorrow morning, hit that hard then off to the coast for a couple days to visit the family, back at Eastside for a big Squat session on Monday !!

[BeastBuilder]

Comp Prep Week Three Day Five

Shoulders

Military Press: 60x10, 70x10, 80x8, 85x8, 90x6, 90x6, 80x8, 80x8, 70x12, 70x12

Seated Side Raises: 15x10, 17.5x10, 22.5x8, 25x8, 30x6, 32.5x6, 27.5x8, 27.5x8, 20x15, 20x15

Chest Support Rear Raises: 15x20, 20x15, 22.5x12, 25x10, 25x10

Cable Rear Raises: 2 sets of 20, 12kg

So good Shoulder session on Saturday, happy with the 2 sets at 90, should work out well for a set of 95 hopefully next week before comp :pray: Side Raises got the Shoulders pumped to the days, was feeling pretty good :nod: So on my way over to the Coast my car decides to die so I'm guna have to leave Squats till Tuesday when I can get a ride back, the extra days rest will probly work out quite well, will just push all my training back a day, let's see how this last week works out before comp, hopefully get a good set up and some mean confidence for the 21st !!

[I Declare War]

Nice progress mate! Good journal.

[BeastBuilder]

Nice progress mate! Good journal.

Cheers bro, gotta work on keeping up with you boys !!

And I try to make it as informative as I can, should see my notebook, keep pretty meticulous notes and record everything, Coach is always amazed :pfft:

[BeastBuilder]

Comp Prep Week Four Day One

Squat

Squats: 200x3

Leg Press: 10 sets of 10 - 6.5pps, 4ppsx45, 2ppsx90

Hack Squats/Leg Extensions: 4 sets of 2.5ppsx15/48x20, 2.5ppsx15/48x30

Mean Session !! Was absolutely fucked but happy with the result, much better than last week !! Felt so sick about halfway through Leg Press but no one ever got anywhere giving up so 10 sets later that was enough :pfft: Didn't trust myself to do Ab Pulldowns without throwing up so am just going to do them today with Back and Bis instead. I didn't make it to the gym on Monday so have pushed all my training days back a day which I think will work out well cos it gave me the extra day rest over the weekend and still leaves me that week before comp to chill out :nod:

[BeastBuilder]

Btw here's video of Squats, they felt pretty good, still gotta sort out that technique but it's getting better, sky's the limit once I get into the groove

[BeastBuilder]

Comp Prep Week Four Day Two

Lats and Bis

Wide Neutral Pulldowns: 190x10, 210x10, 230x8, +1 chainx8, +3 chainsx6, +4 chainsx8, +2 chainsx8, +2 chainsx8, 240x12, 240x12

Seated Row: 84x12, 96x10, 106x8, 116x8

Close Neutral Pulldowns: 170x12, 190x10, 210x8, 220x6

Rope Pullovers: 48x20, 60x20, 60x20, 66x15/48x15/36x20

Westside Ab Pulldowns: 4 sets of 15, 36kg

Incline Curls: 15x10, 17.5x10, 20x8, 22.5x8, 25x6, 27.5x6, 22.5x8, 22.5x8, 17.5x10, 17.5x10

Felt real good yesterday, Lats were pumped to the days, definitely getting bigger !! Feeling like a good last week of training coming into comp, will be a nice confidence boost :nod: Weighed in and was 110.8kg !!! Winning :pfft: Probly back down to 107ish today though cos pretty sure I'd just eaten and drank heaps of water but felt cool to be over 110, time to get it comfortably up there :pray: Bench today, change of plans, no pauses today, go for a triple at 140, getting this would leave me pretty confident on getting close to 150 in comp so let's smash it !!