Building The Beast

[BeastBuilder]

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

Cheers bro, should be a good time !!

Did Squat and Bench Openers on Monday and Tuesday respectively and they both went well, looking likee it'll be an alright comp, can't wait for the big off season though !!

[steak]

Go and savage that bar :twisted:

[BeastBuilder]

First Nationals on the weekend !!

Silly mistakes by me meant that I didn't get the numbers I wanted but all good it was a learning experience. Still hit a raw PB on Squats that counted towards my total and hit a raw PB on Bench but got disallowed for my head coming up off the bench. Matched my PB on Deads but got called for hitching cos it came up so slow, but oh well guess that's how strict the reffing is at this level of competition.

Time for a big revamp training wise and sort myself out nutrition wise.

Going to start training with Coach and the boys again but will be doing every session with them now instead of just the occasional one.

So my weekly training timetable will look like this:

Monday AM: Triceps

Tuesday AM: Upper Back

Tuesday PM: Biceps

Wednesday PM: Deadlifts and Posterior Chain

Thursday AM: Front Delts

Thursday PM: Side and Rear Delts

Friday AM: Triceps

Friday PM: Biceps

Saturday AM: Squats and Quads

Sunday AM: Bench and Chest

Will throw in things like Calves, Traps and Abs wherever they manage to fit in but yea they'll get done probly once or twice a week each

Being up or training earlier in the day (6am :pfft: ) I will have more time to get in more food, goal for the next while is to hit 115kg-120kg, probly by Canterburys next year and have a bigger total to match (700kg+).

Will keep posting here and keep the results coming :nod:

[Old Bull]

Good to meet you on the weekend BB, thought you would have been use to the South Tough Refs been down before and they are always tough.

Couple of PB's is pretty good, considering what was going on. Good to see you are going to, crank it up for next year. :clap: :clap: maybe see you again sometime on the platform

Stay Strong

OB1

[BeastBuilder]

Good to meet you on the weekend BB, thought you would have been use to the South Tough Refs been down before and they are always tough.

Couple of PB's is pretty good, considering what was going on. Good to see you are going to, crank it up for next year. :clap: :clap: maybe see you again sometime on the platform

Stay Strong

OB1

Same to you bro !!

Yea exactly, I gotta just work on abiding by those little technicalities and next year will be sweet !! Definitely will because from what I hear Nationals is probably going to be in Wellington ? If so I'd be keen as to come, you guys up at Powerhouse would run a mean comp !!

[AZIDE]

.

[BeastBuilder]

":1239stxa]

what were the numbers?

Sorry forgot to put up numbers haha, attempts were as follows:

Squats:

190 - Good Lift

205 - Called for depth..

205 - Good Lift

Bench:

135 - Good Lift

145 - Locked easy but head came up as I lowered the bar

150 - Got stuck just before lock out, too busy worrying about my head

Deads:

240 - Good Lift

260 - Came up slow and got called for hitching

260 - Got to knee height but just dropped it, was too spent to lock out

So yea that's how the day went, not as planned but oh well, plenty more comps to come !! :nod:

[BeastBuilder]

First session back done and dusted, this morning training might grow on me

Chest

Flat DB Bench: 5 sets of 10 - 40kg

Incline Bench: 110x5, 100x8, 100x8, 90x10, 90x10

Cable Flys: 5 sets of 15 - 18kg

Cable Machine Press: 5 sets of 15 - Stack

Mean first session back with the boys, guna be the start of a new era !! Chest would usually be Sunday morning and then Triceps this morning but doing Tris tonight instead :nod: Guna be feeling this for the next week though haha

[BeastBuilder]

Last Night's session:

Tris

Narrow Grip Bench: 120x6, 120x6, 110x8, 110x8, 100x10, 100x10

Incline Tricep Extension: 3 sets of 10 - 50kg

Rope Pressdowns: 5 sets of 25 - 42kg

Bike Rack Extensions: 5 sets of 30 - 24kg

Quite happy with the Narrow Grip yesterday, was two easy sets of 6, so looks like that has come up since before comp too, go for 130 next week, see how we go haha

This Morning's Session:

Lats

Front Lat Pulldown: +5 chainsx6, Stackx8, Stackx8, 220x10, 220x10

Straight Arm Pulldowns: 36x10, 48x10, 54x10, Stackx10

T-bar Row: 5platesx6, 4platesx8, 3platesx10

Close Grip Row: 66x10, 78x10

Behind The Neck Pulldowns: 2 sets of 15 - 120

Good back session this morning, easing into the volume side of things but definitely stronger on most exercises now than when i started prepping for comp which is weird haha

[BeastBuilder]

Biceps

Lying Cable Curls: 2410, 30x10, 36x8, 42x8, 36x8, 30x10, 30x10

Ez Bar Curls/Close Grip Preachers: 5 sets of 10/10 - 27kg

Cable Concentration Curls: 5 sets of 12 - 18kg

Decent train tonight, big arms here we come !! Sleep in tomorrow, rest up for some Deadlifts and Good Mornings tomorrow night, come at me gains !!

[startinfromscratch]

Biceps

Lying Cable Curls:

how do you gorrillas do these? flat/ inclined? rope/single arm etc?

[BeastBuilder]

Biceps

Lying Cable Curls:

how do you gorrillas do these? flat/ inclined? rope/single arm etc?

Hit these on the Seated Row machine bro, straight Lat Pulldown bar and lie back on the bench, I'll show you next time I'm in when you are :nod:

Just curl up over your face bringing your elbows up and keeping the cable as straight from the pulley as possible, seems to follow that line anyway

[startinfromscratch]

Biceps

Lying Cable Curls:

how do you gorrillas do these? flat/ inclined? rope/single arm etc?

Hit these on the Seated Row machine bro, straight Lat Pulldown bar and lie back on the bench, I'll show you next time I'm in when you are :nod:

Just curl up over your face bringing your elbows up and keeping the cable as straight from the pulley as possible, seems to follow that line anyway

chur, will give them a fang next week 8)

[Monarchking]

how do you gorrillas do these? flat/ inclined? rope/single arm etc?

Hit these on the Seated Row machine bro, straight Lat Pulldown bar and lie back on the bench, I'll show you next time I'm in when you are :nod:

Just curl up over your face bringing your elbows up and keeping the cable as straight from the pulley as possible, seems to follow that line anyway

chur, will give them a fang next week 8)

sweet, will give them a test drive too. Will lie on the floor though.

[BeastBuilder]

sweet, will give them a test drive too. Will lie on the floor though.

Have seen this before too, at the pulley station on a cable machine, have also heard this works well, but I don't like lying on the floor so...... :pfft:

[BeastBuilder]

Posterior Chain

Deadlift: 180x8

Good Mornings: 140x6, 100x8, 60x10

Reverse Hacks: 4ppsx6, 3ppsx8, 2ppsx10

45 Degree Extension: 3 sets of 15 - Safety Squat Bar

Westside Ab Pulldown: 30x15, 36x15, 36x15, 36x15, 36x15

Pleasantly surprised on Deadlifts today, getting back to the higher reps felt fine, just got a bit puffed haha, easy 8 today. Starting 5/3/1 next week so I think my starting weight is around 200 or so so will go for 10 maybe 12, come at me gains

[BeastBuilder]

Front Delts

Seated Front Press: 10 sets of 10 - 70kg

Behind The Neck Smith Press: 5 sets of 10 - 50kg

Standing Bradford Press: 5 sets of 10 - 40kg

Dam son, first Shoulder work out in awhile, felt good !! Started back light on Seated Front Press, feels good to go heavier next week, get some boulders up in here :nod: Couple new movements today, big stretches and high volume on both, Bradford Press is a monster, surprised by the intensity of it, going to be a fun time !!

[Big john]

Front Delts

Seated Front Press: 10 sets of 10 - 70kg

Behind The Neck Smith Press: 5 sets of 10 - 50kg

Standing Bradford Press: 5 sets of 10 - 40kg

Dam son, first Shoulder work out in awhile, felt good !! Started back light on Seated Front Press, feels good to go heavier next week, get some boulders up in here :nod: Couple new movements today, big stretches and high volume on both, Bradford Press is a monster, surprised by the intensity of it, going to be a fun time !!

some serious pressing volume bro...beasting it :clap:

[BeastBuilder]

Front Delts

Seated Front Press: 10 sets of 10 - 70kg

Behind The Neck Smith Press: 5 sets of 10 - 50kg

Standing Bradford Press: 5 sets of 10 - 40kg

Dam son, first Shoulder work out in awhile, felt good !! Started back light on Seated Front Press, feels good to go heavier next week, get some boulders up in here :nod: Couple new movements today, big stretches and high volume on both, Bradford Press is a monster, surprised by the intensity of it, going to be a fun time !!

some serious pressing volume bro...beasting it :clap:

Yea buddy !! In for the raises etc tonight, still probly be quite a lot of volume but the session this morning was still the king of Shoulder sessions, dont wanna know what's guna be like once we get some weight in there haha

[BeastBuilder]

Few sessions to catch up on :pfft:

Thursday p.m.

Side and Rear Delts

Seated Side Raises: 10 sets of 10 - 20kg

Cable Side Laterals: 5 sets of 20 - 12kg

Seated Rear Raises: 5 sets of 10 - 25kg

Face Pulls: 5 sets of 15 - 42kg

Friday a.m.

Triceps

Close Hammer Strength Press: 5 sets of 10 - 4pps

Triceps Superset: 5 sets of 36x20/+2chainx20/36x20/36x20/36x20

Band Pressdowns: 10 sets of 30 - Green

Friday p.m.

Biceps

Pinwheel Curls: 5 sets of 10 - 27.5kg

Ez Bar Curls: 10 sets of 10 - 40kg

Biceps Superset: 5 sets of 24x20/24x20/30x20

Saturday a.m.

Quads

Squats: 140x6, 120x8, 120x8, 100x10, 100x10

Hack Squats: 3ppsx8, 2ppsx10, 2ppsx10

Lunges: 3 sets of 10 - 40kg

Leg Press/Leg Extension: 3 sets of 30/30 - 3pps/36

Hack Calf Raise: 4 sets of 10 - 2pps

Wow big session all round, they hurt !! Quads is easily the worst or the best depending how you look at it :pfft:

The Tricep superset we did in there is a killer, consisted of Tri Bar Pressdowns, then Close Grip Cable Press, then Rope Pressdowns, then Bike Rack Extensions and then some more Tri Bar Pressdowns. Rediculous pump, felt like my skin was going to explode...

The Bicep superset was done in much the same fashion, I just made it 3 exercises instead, was Cable Preachers, followed by Lying Cable Curls and then Rope Curls, once again mind boggling pump especially after they were already pumped up from the heavier exercises.

Quads got demo'd by today, so unco on Lunges after already doing Squats and Hacks !! Guna take awhile to get used to them all haha

Bench session tomorrow, smash it out !!

[BeastBuilder]

Chest

Bench with Chains: 10 sets of 8 - 120kg

Incline DB Bench: 50x8, 40x25

Flat DB Fly: 3 sets of 15 - 15kg

Cut the volume back a bit today just cos of niggling elbows all round and general soreness :nod:

Still pretty decent session, Incline was fun, Coach got a new idea off watching a video last night of someone doing high as reps with 50kg DBs or something so we hit a top set and then backed off with a single high rep set calling the reps at 25, the 40s were great for this, could have keep going but that just builds my confidence for next week :wink:

Starting 5/3/1 on the main lifts this next week, come at me gains !!

[tiny_ape]

Good chest workout today with the boys. Week 1 on the Flat Bench with chains.

[BeastBuilder]

Good chest workout today with the boys. Week 1 on the Flat Bench with chains.

Wolf Pack is now fully formed, couldn't ask for a better group to train with !! Especially this big dawg right here, training partners for over a year now, it's like a marriage :pfft:

[bang_bang]

Good chest workout today with the boys. Week 1 on the Flat Bench with chains.

Bout time you joined up you big Indian bastard

[startinfromscratch]

Good chest workout today with the boys. Week 1 on the Flat Bench with chains.

Bout time you joined up you big Indian bastard

ahh aware now.