Building The Beast

[hhhh1]

strong lifts man. still mirin

[Phedder]

strong lifts man. still mirin

:ditto:

Weighed in and was 110.8kg !!!

Keep that weight climbing mate, can't have you down in the 105s :shifty:

[BeastBuilder]

Cheers guys, it's slowly getting there, I don't see myself as big or strong so it's just guna keep coming, probly won't ever be happy with it

I'll have to cut down one day bro, but by then you'll probably stil be safe cos I'll be cutting to like 110 by that stage :pfft:

Comp Prep Week Four Day Three

Bench

Bench: 140x2

Incline DBs: 40x10, 50x8, 55x6, 60x6, 50x8, 45x12

Decline Bench: 100x10, 120x8, 140x2.., 120x8, 100x15

DB French Press: 15x10, 20x10, 25x8, 27.5x6, 22.5x8, 20x10

Rope Pressdowns: 4 sets of 25, 42kg

Rope Extensions: 4 sets of 25, 30kg

Soo pretty happy with Bench today, I know I could have got a triple and I know what went wrong, I'll put a video up and I think ya can see it from that. First rep came up easy as cos I set up for my form perfect, 2nd and 3rd reps I rushed a bit coming down and hit high so my elbows flared and once I got halfway couldn't do anything, managed to struggle the 2nd rep back into line but the third was that bit too much, still feeling good for 150 in comp I reckon after how god the first rep was :nod: Shoulda had the video out for the DBs too, really wrapt to get the 60s on Incline, big achievement I've been eyeing up for awhile ! Felt mean to finally hit it, onto the 70s once I start training with Coach :pfft: By the time i got to Decline I was so spent and trying for 140 was a bit optimistic, lucky i had someone to help cos i just got pinned haha.

Anyway was a mean session overall, resting up today, onto Deads tomorrow, time to f*ck some shit up !!

[BeastBuilder]

Here's vid of bench, can see how the first one don't hit a sticking point at all but on the 2nd one it's about halfway up when my elbows flared, managed to tough it out and then on the 3rd one hit the same spot but couldn't go anywhere, oh well onto bigger things, 140 is done now, next milestone, 180kg :pfft:

[HarryB]

Nice weights shifted man! You're a beast!

[BeastBuilder]

Nice weights shifted man! You're a beast!

Thanks bro !! Still plenty more to learn and definitely more weight to be shifted !! I read you guys journals and I'm busy trying to keep up :nod:

[BeastBuilder]

Comp Prep Week Four Day Four

Deadlift

Deadlift: 260x1

Good Morning: 4 sets of 12, 60kg

Romanian Deadlift: 4 sets of 12, 60kg

That same sticking point again !! First one was easy, second one came up off the floor easy and hit that spot just above my knee and it stopped dead, so definitely a technique issue, my shoulders ended up in front of the bar due to starting with the bar too close, oh well things to work on, will be sweet for 270+ next week though, that 600lbs is looking good :nod: Kept it easy as for the rest of the session, not guna get any stronger between now and next Saturday so might as well try and get fresher. Will hit Shoulders tomorrow, probly quite nice and easy, we'll see :shifty:

[BeastBuilder]

Comp Prep Week Four Day Five

Shoulders

Military Press: 5 sets of 5, 60kg

Seated Side Raises: 5 sets of 10, 12.5kg

Chest Support Rear Raise: 5 sets of 12, 12.5kg

Behind Cable Rear Raise: 2 sets of 20, 12kg

Nice easy session today, didn't push it at all really, just kept some tension on and got some blood in there, cruisy session :nod: Will hit some light Squats, Bench and maybe Lats tomorrow and then that'll be it before comp !!

[BeastBuilder]

Comp Prep Final Session

Squats: 5 sets of 5, 100kg

Bench: 5 sets of 5, 60kg

Wide Neutral Pulldowns: 5 sets of 12, 130lbs

Easy as session today, just to stay in the groove. Will feel awesome for Saturday, starting to feel good already !! Can't wait for it !!

Numbers I'm aiming for are 220 Squat (Loosely wrapped cos I'm unorganised and didn't get any sleeves :doh: ), 150 Bench and 272.5 Deadlift (Just cos it's 600lbs which would be a nice milestone to hit), so overall a total of about 640 would be ideal :nod:

Let's see how it all goes !!

[steak]

it would be fair to say bro that you are training as hard as anyone else on here. awesome progress so far. 8)

[Phedder]

All the best for the weekend bro, smash it and claim that 600lb :twisted:

[BeastBuilder]

Cheers for the kind words guys, things didn't go quite as planned though..

Squats got an easy 210, had to do it twice because i stuffed up depth on the first try but got it easy on the second one

Bench I got 140, locked out 145 on my third but I got called for my head coming up so no lift

And Deads I got 260 on my second and then went for the 272.5 on the third and missed just above my knee, think I need to work on technique and lock out !

Got food poisoning on the Thursday night so didn't eat much Friday or Saturday before comp so wasn't at my best but just gives me more to beat next time !!

No excuses, time to take things up a level :nod: I'm guna be training with Coach starting next week so I'll just ease into some accessory stuff this week and then we'll start 5/3/1 next week, can't wait !!

[Panzer]

Grats bro!

A lot of pressure on the remembering everything, all that training comes down to 9 minutes on the platform!

Strong lifts

[BeastBuilder]

Grats bro!

A lot of pressure on the remembering everything, all that training comes down to 9 minutes on the platform!

Strong lifts

Cheers bro, be bringing a totally different package at Nats !!

Lats and Bis

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

Seated Row: 78x12, 90x10, 96x8, 101x6

Close Neutral Pulldowns: 170x12, 180x10, 190x8, 200x6

Rope Pullovers: 48x20, 54x20, 60x20, 66x20

Preacher Curls: 17x10, 17x10, 27x8, 37x8, 42x6, 42x6, 37x8, 37x8, 32x10, 32x10

Mean first session back, definitely feeling it today though !! Just playing around this week hitting some volume etc before getting back into some structure next week, hit it hard with Craig for about 3 months before Nats ! :nod: Doing Bench etc today, think we are going to go for as many reps as we can with Bodyweight, should be interesting, haven't tried this since I was about 90kg :pfft:

[BeastBuilder]

So just played around this week, hit some Bench, Chest and Tris on Wednesday and then some Legs yesterday

Went for bodyweight for make reps on Bench, got 18 so happy with that, started burning at like 5 though, still in low reps mode :pfft:

Went for some heavy Close Grip and got 120 for 6 so definite PB there, felt good to get a PB straight out of comp :nod:

Legs yesterday we did Box Squats, Hack Squats, Romanian Deads, Leg Extentions and Leg Curls. Went a bit heavier on Romanians, up to 140 for 8, felt mint so will keep trying to go heavier on these, see if it makes the Squats and Deads jump up :pray:

Anyway into serious training next week, starting with Chest and Tris on Monday, lets do this shit !!

[BeastBuilder]

Chest and Tris

Incline Bench: 110x5, 100x10, 100x10

Flat DB Press: 40x10, 50x8, 55x6, 50x8, 45x10

Incline DB Fly: 15x10, 20x8, 25x6, 20x8, 15x10

Dips: BWx10, +2chainx8, +3chainx6, +2chainx8, +1chainx10

Narrow Grip Bench: 60x10, 80x8, 100x6, 80x8, 60x15

Rope Pressdowns: 5 sets of 25, 36kg

Didn't quite get to train with Coach yesterday, minor scheduling issue, but training with him today so we'll see how the first session with the big man goes !! Everything felt pretty easy yesterday, feeling our way into a couple new movements and back into a couple we haven't done for awhile, chest was pumped !! Tris felt good too, they were so pumped by the end of it they were actually hurting so I guess that's a good thing :pfft:

Back and Bis today, we'll see how we keep up with Craig's intensity

[BeastBuilder]

Back and Bis

Wide Neutral Pulldowns: 10 sets of 10, 200

DB Row: 5 sets of 10, 45kg

T-bar Row: 50x10, 70x8, 90x6, 80x8, 60x10

Seated Row: 84x10, 96x8, 106x6, 101x8, 96x10

Behind The Neck Pulldowns: 5 sets of 10, 120

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

So this week Me and Surya are just getting used to the added volume and then starting with Coach next week once he sorts out his schedule :nod: Back was a huge session, a lot of sets, needed to keep the intensity up to get through them quickly but there were a lot of people around and ended up having a couple guys jump in with us etc so took longer than expected, overall a good session though :pfft: Was definitely feeling the burn though with so much volume, and kept the weights relatively high as well !!

Posterior Chain today, going heavy on Box Squats again so lets see how this goes !!

[BeastBuilder]

Sorry team, haven't made it to the computer in a few days, still been training hard though !!

Wednesday's Session

Posterior Chain

Box Squat: 220x3, 100x5, 100x5, 100x5

Romanian Deadlifts: 7 sets of 5 - 160kg

Reverse Hypers: 5 sets of 12 - 2pps

Reverse Hacks: 10 sets of 10 - 3pps

Westside Ab Pulldown: 5 sets of 15, 30kg

Went bit heavy on the box for first session back at it but all good, not too phased, form wasn't perfect so going back to basics next week, gotta get sitting back more instead of just doing a squat onto the box :pfft: Volume absolutely killed the Hammies, Ma and Surya kept pushing each other betting that the other couldn't do another set etc, worked out well enough

Thursday's Session

Military Press: 7 sets of 10 - 70kg, 3 sets of 10 - 60kg

DB Press: 5 sets of 10 - 30kg

Machine Press: 5 sets of 15 - 30kg

Seated Side Laterals: 10 sets of 10, 15kg

Chest Support Rear Raise: 5 sets of 10, 10kg

So went a bit heavy this time for the 10x10, gets pretty heavy haha, will get all 10 sets at 70 next week though :nod: Intensity was kept pretty high this session, got through all 35 sets each in just over an hour, happy with that, Shoulders were so fried afterwards !!

Friday's Session

Arms

Close Grip H.S. Press: 10 sets of 10 - 3pps

Seated Overhead Rope Extensions: 5 sets of 10 - 48kg

Rope Pressdowns: 5 sets of 10 - 54kg

Ez Bar Curls: 10 sets of 10 - 32kg

1-arm Preacher Cables: 5 sets of 12 - 12kg

Mean to do arms again, nice little session to have a break from the heavy weights haha, nothing too spectacular about this session, pretty run of the mill, basics, heavy, volume, not a lot more to say about it

Saturday's Session

Quads

Safety Squat Bar Squats: 120x5, 100x8, 100x8, 80x10, 80x10, 60x15

Leg Press: 3ppsx50, 4ppsx40, 5ppsx30, 6ppsx20, 7ppsx10

Hack Squat: 1ppsx10, 2ppsx5, 3ppsx6, 2ppsx8, 1ppsx15

Leg Extensions: 100 reps, 36kg

Sooooo Quads are fucked today, was a mint session yesterday !! Learning Safety Bar Squats, I feel like a rookie all over again, struggling with 120 for reps on Squats :pfft: Close Stance, ATG, High Bar, all the things I usually don't like about squats rolled into one ! Definitely fried the quads though, will take some learning and then these legs will maybe start to look half decent :nod: Intensity and Volume seem to be Craig's favourite phrases atm

In for Bench session today, shifting it to Sunday instead of Monday so we will have rest days on Mondays now, lets see how it goes !!

[BeastBuilder]

Chest

Incline Bench: 120x2ish.......... ,100x10, 80x10, 80x10

Flat DB Bench: 40x10, 50x8, 60x6, 50x8, 45x10

Incline DB Flys: 17.5x10, 22.5x8, 27.5x6, 22.5x8, 20x10

Dips: BWx10, +15x10, +20x8, +30x6, +25x8, +20x10, BWx12

Well yea, had a complete blank on Incline today, no idea what, just felt absolutely flat on that top set, was meant to hit 5, barely got 2 and had to get it lifted off me on the third basically.. Oh well changing to Bench+Chains as Max Effort and then volume on Incline next week so we'll see how that goes :nod: Felt pretty good on everything else, DBs feeling good might just hit that again next week since it'll be third exercise instead of 2nd. No Triceps today, hitting them tomorrow instead, bit of an extra workout, get a few quality sets in for Tris without being fucked from benching etc

[tinytraps]

Man that is killer volume bro smashin it!

[BeastBuilder]

Man that is killer volume bro smashin it!

Cheers bro, even more volume today :pfft:

Triceps

Narrow Grip Bench: 10 sets of 10 - 80kg

Close Grip H.S. Press: 5 sets of 10 - 3pps

Rope Pressdowns: 4 sets of 25 - 42kg

Rope Extensions: 4 sets of 25 - 30kg

Overall 350 reps, mint session, tris were pumped to the days by the end of it, so glad I didn't try and do this after Chest yesterday Felt pretty good though, plenty of reps, wil definitely help bring the bench up for Nats :nod:

[BeastBuilder]

Back And Bis

Wide Neutral Pulldowns: 10 sets of 10 - 210

DB Row: 5 sets of 10 - 47.5kg

T-Bar Row: 60x10, 80x8, 110x6, 90x8, 70x10

Seated Row: 90x10, 101x8, 111x6, 106x8, 101x10

Behind The Neck Pulldowns: 5 sets of 10 - 140

Ez Bar Curls: 10 sets of 10 - 34.5kg

Pretty mint session yesterday, pretty fast paced until all the boys showed up :pfft: Still felt pretty strong on most things, back is feeling it today !! The volume is working out well, not feeling like so much of a mission anymore as my conditioning comes up. Posterior Chain today, should be very painful

[BeastBuilder]

Posterior Chain

Box Squat: 225x1

Romanian Deadlift: 170x5

Reverse Hypers: 5 sets of 8 - 3pps

Reverse Hacks: 5 sets of 8 - 3pps

Speed Deadlifts: 6 singles - 140kg

Westside Ab Pulldowns: 24x15, 30x15, 30x15, 36x15, 36x15

Trained with Craig, Jamie and Surya yesterday, all I can say is Boss Session :pfft: Started into just doing singles on Box Squats cos in 2 weeks time will go for a PB single so might as well work up to it with easy singles and build the confidence :nod: Romanians we are sorta playing around with a bit, volume wise we're still experimenting, a top set of 5 and then a couple down sets, maybe a 6 and an 8 would be nice, we'll give it a go next week. Speed Deads today just to do it, felt good, haven't done Deads since comp so felt pretty good, coulda done a new PB then and there

Some crazy Shoulder volume to come today, watch out !!

[BeastBuilder]

Shoulders

Military Press: 10 sets of 10 - 65kg

DB Shoulder Press: 5 sets of 10 - 35kg

Machine Press: 5 sets of 15 - 36kg

Seated Side Raises: 10 sets of 10 - 17.5kg

Chest Support Rear Raises: 5 sets of 12 - 12.5kg

Wow is all I can say, Shoulders were pumped to the days !! 385 reps.. Now just gotta wait a week and we can can do it all over again :pfft: Went out for the missus' birthday last night and all I can say is fist pumping was a mission, couldn't hold my arm up long enough Mean session though, got Arms today, big volume on Close Grip as our main movement today, lets do this shit !!

[BeastBuilder]

Friday's Session:

Arms

Close Grip Bench: 10 sets of 10 - 80kg

Overhead DB Extensions: 5 sets of 10 - 40kg

Tri Bar Pressdowns: 5 sets of 20 - 48kg

Cable Curls: 10 sets of 10 - 42kg

Hammer Curls: 5 sets of 10 - 17.5kg

Liking having the extra arms day, will definitely get the Tris bigger and lead to a bigger bench :pray: Big Ass Bench Physique !! 10 sets of 10 is going to turn into a real test in a week or two when we start hitting some heavy weight !

Saturday's Session:

Quads

Safety Bar Squats: 130x5, 120x6, 100x8, 100x8

Hack Squats: 5 sets of 10 - 2pps

Leg Press/Leg Extensions: 5 sets of 4ppsx20/20

Brutal session, doesn't look like much on paper but few minor adjustments killed me :pfft: Really focusing in the Safety Bar Squats to try and stay upright and not have the stronger Hips engage and keep the weight on the Quads, definitely feel it today so must have had some success ! The superset at the end killed me, Quads were pumped to the days !! Believe in the hype

Sunday's Session:

Chest

Bench with Chains: 140x3

Bench: 100x8, 100x8, 80x10, 80x10

Incline Bench: 5 sets of 10 - 90kg

Flat DB Bench: 10 sets of 10 - 30kg

Incline DB Fly: 5 sets of 10 - 17.5kg

New movement time today, after last weeks nightmare on Incline have moved to Bench with Chains, 40kg of chains, the weight i put up will include the chains, so no today I was not locking out 180kg, i wish :pfft: Doing some volume on Incline now so will try 95kg next week, try get to 5 sets of 10 with a decent weight, 110kg maybe :pray: Overall feeling good after training 2 weeks straight, guna carry on with this for a another couple weeks and then have a proper deload, get some good results I think, let's wait and see :nod: