Building The Beast

[steak]

looking strong bro 8)

good fast 280 on the trap bar :nod:

[BeastBuilder]

looking strong bro 8)

good fast 280 on the trap bar :nod:

Cheers brah, felt pretty good on that ae, now goal is to hit that on normal Deads, even if it's a grind I'm not bothered :pfft:

Comp Prep Week One Day Two

Back and Bis

Wide Neutral Grip Pull Ups: 10 sets of 10 - BW

Barbell Rows: 5 sets of 10 - 80kg

Close Underhand Pulldowns: 5 sets of 10 - 180

Straight Arm Pulldowns: 5 sets of 20 - 42kg

Ez Bar Curls: 10 sets of 10 - 45kg

So set myself a wee challenge today, 10x10 on Puill Ups, haven't tried Pull Ups in awhile so was going to be a challenge with the extra bodyweight I have put on. Hit all 10 sets pretty well, towards the end started to have more rest in between sets and even a couple breathers at the bottom hanging there in between reps Will hit it again next week, aiming to get through it with less rest and hanging as little as possible mid set. Inb4 must be half reps.. I'll get Coach to video me next week, can assure you they are all full reps, full hang at the bottom of the pull, gotta get them wings to grow !!

Cutting back on the volume just so that I can focus on hitting my big lifts harder and harder as comp approaches

Big Bench session tomorrow so we'll see how that goes !!

[Monarchking]

solid pull ups. :clap:

I haven't done many this year, I think a 10x10 challenge would be a good goal.

[BeastBuilder]

solid pull ups. :clap:

I haven't done many this year, I think a 10x10 challenge would be a good goal.

Cheers brah

Craig has definitely got the mixture of heavy training to get stronger and volume training to target weak points beaten into my head, seems to be working pretty well so far :nod:

[BeastBuilder]

Comp Prep Week One Day Three

Bench

Bench: 2 sets of 5 - 130kg

Incline Bench: 5 sets of 10 - 100kg

Incline DB Bench: 3 sets of 10 - 45kg

Narrow Grip Fat Bar Bench: 105x10, 115x8, 125x5, 105x10, 105x10

Tri Bar Pressdowns: 4 sets of 50 - 36kg

Rope Extensions: 4 sets of 50 - 24kg

Nice day on Bench today, hadn't done 130kg for reps before except a triple before last comp, so hitting 2x5 was mint, and felt pretty good too, definitely had couple reps in the tank on each set. Cutting back the volume with Chest and Tris so as to give the elbows a chance to recover and make sure that I'm not kept out of comp by an injury. Pressdowns and Extensions were light as to get some decent volume into the Tris, 400 reps easy as that :pfft:

Deads tomorrow, starting off light, see how these have come up since last comp :nod:

[AZIDE]

.

[BeastBuilder]

":q8fy6b7n]hey, aware me on the purpose of the elbow and wrist wrap things that you use for benching. is it just to protect the joints from damage, does it make it easier, or something else?

Hey Bro, the wrist wraps are just so that my wrists aren't my weakest link in benching anymore, cos I dunno about your wrists but mine aren't made to handle heavy benching haha, these are allowed to be worn in comps. Depending who you talk to they can help a bit, I find they help keep tighter and don't make the weight feel so heavy which is always nice :pfft:

The elbow sleeves I wear when I do any kind of pressing, so Chest, Shoulder and Tricep work, they are basically just the same as knee sleeves, keep the joint warm and provide little support, don't get any extra weight out of these, they are just so that I can hit my body with the volume of pressing I want to and not have to worry about my elbows getting injured or getting tendinitis etc.

Since the last bench vid I have changed my elbow sleeves, the ones in the last one are Craigs, I now have a pair of Tommy Kono Elbow Sleeves and Knee Sleeves. I can also wear these Knee Sleeves in comp as they are the right dimensions etc.

[BeastBuilder]

Comp Prep Week One Day Four

Deadlift

Deadlift: 2 sets of 5 - 220kg

Speed Deadlift: 6 singles - 120kg

Romanian Deadlift: 2 sets of 5 - 160kg

45 Degree Back Extension: 5 sets of 20 - BW

Westside Ab Pulldowns: 18x15, 24x15, 36x15, 42x15, 42x15, 42x15

Mean session today, felt pretty good coming back into Deadlifts, hands have turned into soft baby skin :pfft: Ripped up with all the Deads I was doing, be right by next week though, Lower Back got pumped as shit from all the Back Extensions after the Deads, couldn't walk properly all night haha. Guna be fun as going heavy again, lets hit some big numbers !!

[BeastBuilder]

Comp Prep Week One Day Five

Shoulders

Military Press: 90x5, 80x8, 80x8, 70x10, 70x10

Machine Press: 5 sets of 20 - 48kg

One Arm DB Upright Rows: 5 sets of 12 - 27.5kg

Seated Side Raises: 5 sets of 12 - 22.5kg

Seated Rear Raises: 5 sets of 15 - 15kg

Face Pulls: 5 sets of 20 - 42kg

Easy as day on Shoulders today, it's guna get pretty hard pretty quick though haha, have cut down the volume heaps but still getting a good session in there :nod: Resting up for another big week next week now, another week of 2x5s and then will get into 2x3s or even 3x3s maybe, see how it goes !!

[BeastBuilder]

Comp Prep Week Two Day One

Squats

Squat: 190...

Pause Squat: 60x5, 100x3, 100x3, 120x3, 140x3

Safety Squat Bar Squats: 5 sets of 10 - 90kg

So had a brain explosion on Squats today, just wasn't feeling it, unracked 190 and tried a couple reps but they were either high or hard as f*ck.. Happy with the 140 on Pause Squats but still :? Did Safety Bar Squats and just called it a day cos was not into it at all.. Definitely going to cut down the volume on everyday from now on, need to recover more and just get to be overall fresher :nod:

[steak]

Listen to the body

or eat more

[BeastBuilder]

Listen to the body

or eat more

Plan on doing both :pfft:

Comp Prep Week Two Day Two

Back and Bis

Wide Neutral Grip Pulldowns: 5 sets of 10 - 240

Close Underhand Pulldowns: 5 sets of 10 - 200

Straight Arm Pulldowns: 5 sets of 20 - 48kg

One Arm Cable Preachers: 5 sets of 15 - 12kg

Felt much better yesterday, wasn't allowed to do much so cut the volume basically in half :nod: Held back on weight a bit too ! Time to focus on just getting the numbers I want on the big lifts and feeling fresher. Also weighed in yesterday, another kick in the teeth, 105.8kg.. :roll: Looks like I could probly be doing Nats in the 105s, I thought I was getting bigger but think I was just getting a bit leaner, must need to eat more to keep up with the training :nod:

[BeastBuilder]

Comp Prep Week Two Day Three

Bench

Bench: 135x4

Incline DB Bench: 40x10, 45x8, 50x10

Narrow Grip Bench: 3 sets of 10 - 100kg

So ahhhh dunno what happened today, just felt heavy as f*ck, time for a different strategy build up wise !! DBs felt good but too bad that's not that lift in comp :pfft:

Going to give it a revamp build up wise, take it lighter this week and then with 3 weeks left to train in going to run a mini 5/3/1, get some reps in which seems to work better for me and build back up soe confidence so that come Comp day still got chance of hitting some big numbers !!

[BeastBuilder]

Comp Prep Week Two Day Four

Deadlift

Speed Deadlifts: 6 singles - 140kg

Romanian Deadlifts: 60x10, 60x10, 100x8, 100x8, 120x6

Reverse Hacks: 5 sets of 8 - 2pps

Back Extensions: 5 sets of 20 - BW

Westside Ab Pulldowns: 5 sets of 15 - 24kg

Comp Prep Week Two Day Five

Shoulders

Military Press: 5 sets of 10 - 60kg

Machine Press: 48x20, 48x20, 48x20/36x10/24x10

One Arm DB Upright Row: 4 sets of 12 - 25kg

One Arm Cable Side Raises: 5 sets of 15 - 12kg

So toned everything down the last couple of sessions, time to get somewhere before comp. Only got three training weeks left so gotta make the most of all the time I have !! Decided on doing a mini 5/3/1 for the next three weeks but hitting the prescribed reps of 5/3/2 with the 85/90/95% of 100% of what I think I can hit in comp, sounds like a lot of maths and numbers but i love the structure of this kind of training and will go back to 5/3/1 after Nats and get some decent gains before Oceanias :nod:

[BeastBuilder]

Comp Prep Week Three

Soo was real slack getting to the computer last week, wasn't much to comment on though :pfft:

Squats on Monday were fucked, ended up with a triple at 187.5 after dumping it in my first set, so was happyish with this, tightened up a lot from the week before.

Bench Wednesday was equally annoying, got 127.5 for 5, a lot harder than it should have been but oh well got the reps we'll see how it goes

Thursday did Deads, sticking with the Speed Deads and Romanians, did 180 on Speeds, 6 singles all easy and quick as, all under a second I'd say. Romanians hit 180 for 5, aiming for that 200-210 in a couple weeks.

Accessory stuff is all going up somehow haha, so think it's just a bodyweight/CNS thing.. Managed to get a cold too, think it's finally starting to go away so hopefully this week will be better :nod:

Not the best build up so far but still expecting to do better than last comp which is what the aim always is

[BeastBuilder]

Comp Prep Week Four Days One and Two

Sooooo Squats on Monday was not fun at all, just guna do Speed Squats next week and just see what happen on the day with 1RM at comp, it's not looking like anything spectacular though.. Hopefully Bench goes better today :pray:

Back yesterday was good, my volume stuff seems to be fine so makes me think it's an overtrained CNS thats holding my big lifts back, anyhow happy with how Back training is going :nod:

[BeastBuilder]

Comp Prep Week Four Day Three

Bench was better yesterday, 135 for a good quick triple, especially the first one right off the bat, makes me feel better about a heavy single come Comp Day, should be good for something decent.

Hit the 60s for 7 on Incline DB Bench, had Coach spot me so he could watch my form etc, not going as deep as he would have liked so will definitely work on this in the off season, hit 3 down sets with the 47.5s and the 40s for 10s and a 12 respectively, focusing a lot more on a big stretch at the bottom and keeping tension on the chest

Few Dips and Cable Flys and I was done for the day

Deads today, think they should go alright, doing my Speed Deads at the start, 6 singles with 210, gripping and ripping :pfft:

[Big john]

plenty o'tin being obliterated hear bro....have been watching your progress, silenty :grin:

Deads today, think they should go alright, doing my Speed Deads at the start, 6 singles with 210, gripping and ripping :pfft:

the only way to go bro :grin: :pfft: :pfft: :pfft:

[BeastBuilder]

Comp Prep Week Four Day Four

Worked out well enough gripping and ripping haha, 210 for six singles, all relatively quick, Deadlift looking like it should be set for Nats !! After this hit up some Romanians, 200x5 and called it at that :nod: 220x5 is calling my name next week for final Deads session before comp, guna be a big session

Hit up the 45 Degree Back Extension we have newly acquired and hit some reps on this with the Safety Squat Bar, will post a video to show.

Rest tomorrow and then smash out some Shoulders Saturday then into the final week of Comp Prep, here it is, Do or Die !! :nod:

[BeastBuilder]

Good time, get a huge Lower Back pump !! Can't wait to add some more weight to these, get a huge Lower Back for a huge Deadlift :nod:

[BeastBuilder]

plenty o'tin being obliterated hear bro....have been watching your progress, silenty :grin:

Deads today, think they should go alright, doing my Speed Deads at the start, 6 singles with 210, gripping and ripping :pfft:

the only way to go bro :grin: :pfft: :pfft: :pfft:

Cheers bro, just saw your comment

It's getting there slowly, guna be a big productive Off-Season, I can feel it :nod: My return to 5/3/1 awaits :wink:

[BeastBuilder]

Comp Prep Week Four Day Five

Just did an easy Shoulder session on Saturday, brought back the volume a lot, focusing on the big stuff now :nod: Few Presses, Upright Rows, Raises and Face Pulls and called it a day, easy session, just got a pump really, will focus on bringing the shoulders up so the Bench comes up over the off season (180kg come at me )

Comp Prep Week Five Days One and Two

Chilled out in the Squat session yesterday, jumped in on some Squats with Chains and did 200 for an easy 5, as it should be, then a few light Pause Squats and that was that. May possibly hit my Openers on the big three or possibly just Squat and Bench on say Sunday or Monday but I'll see what Coach says.

Back and Bis today was easy as, got a mean pump going, could have almost pulled off being a bodybuilder :pfft: Pulldown machine was busy as so just jumped in on some Pull Ups, no one seems to do them except me, I dunno if it's a good or bad thing Few Close Grip Pulldowns, Straight Arm Pulldowns and then DB Preachers to finish it all off.

Weighed in the other day at the end of the day and was surprised, was down to 104.5kg.. So 105s at Nats come at me :roll: Big off season coming up so will work on getting up closer to 120, eating big and training big !!

[Phedder]

Weighed in the other day at the end of the day and was surprised, was down to 104.5kg.. So 105s at Nats come at me

Another one to whoop my ass

Will be good lifting with you at Nats bro, at least now I won't be the only one lifting unequipped in my flight (assuming they don't put you in with all the open lifters)

[BeastBuilder]

Weighed in the other day at the end of the day and was surprised, was down to 104.5kg.. So 105s at Nats come at me

Another one to whoop my ass

Will be good lifting with you at Nats bro, at least now I won't be the only one lifting unequipped in my flight (assuming they don't put you in with all the open lifters)

Haha, not quite bro, will be a good time, couple of raw lifters against the masses of equipped :pfft:

At the moment I'm in the 3rd group but I dunno if that'll change when I weigh in under 105 or if they'll keep it the same just for ease of organisations sake, either way it's all lifting the same weight haha

Comp Prep Week Four Day Three

Big Bench day yesterday, hit 140 for a good triple, real happy with that !! 150 at Nats come at me !! Went on the Incline DBs too, really focusing on a big stretch at the bottom, hit the 50s for 3 sets of 8 and a set with the 40s for 12. Then Dips and Cable Flys to finish and that's that, good Bench day :nod:

Deadlifts today, guna be a good time, expecting to be sore tomorrow though haha

[Old Bull]

Hey BB, have a good comp, looking forward to see you lifting.