Building The Beast

[BeastBuilder]

Posterior Chain

Deadlift: 220x10

Romanian Deadlift: 160x6, 120x8, 120x8

Reverse Hacks: 2ppsx8, 3 sets of 8 - 3pps

Back Extension: 3 sets of 35 - BW

Leg Curls: 4 sets of 25 - 42kg

Soooo walking is going to be fun tomorrow Rather pleased with todays session, definitely had a couple reps in the tank on Deads which was awesome, so 232.5 next week looking promising !! Hammies got fried afterwards, big pump, hopefully they good by Saturday for Squats :pfft:

[Phedder]

That's some damn fine deadlifting :clap: 300kg by the end of the year's looking pretty achieveable :nod:

[BeastBuilder]

That's some damn fine deadlifting :clap: 300kg by the end of the year's looking pretty achieveable :nod:

Cheers bro, it's getting there slowly, if this keeps up may just carry on running 5/3/1 right through till comps next year just cos I love the gains Although wanna try hit some decent numbers before I go away for New Years and ruin it all :pfft: :shifty:

[Kiwijuice]

how much do you want to be pulling for 10 reps if you want to pull 300 for a single ?

[BeastBuilder]

how much do you want to be pulling for 10 reps if you want to pull 300 for a single ?

Umm dunno bro, heavy high reps deads are a different monster to doing a heavy single. Probably closer to 240 I reckon, then 300 would come up nicely. Noticing now that my speed off the floor is a hell of a lot better than it used to be so gives me a much better chance at singles.

[BeastBuilder]

Front Delts

Behind The Neck Smith Press: 9 sets of 10 - 60kg

1 set of 10 - 70kg

DB Front Raise: 10x10, 15x10, 15x10, 20x10, 20x10

Bradford Press: 40x10, 50x10, 60x10, 70x10, 40x10

Klokov Press: 30x10, 40x10, 50x10, 60x5, 40x10

Good session this morning, quite happy with how the shoulders are coming along, definitely growing and getting stronger, big bench at the end of the year is looking good !! Side and Rear Delts tonight, come at me cannon balls !!

[BeastBuilder]

Side & Rear Delts

Seated Side Raises: 15x10, 20x10, 25x8, 30x8, 32.5x6, 37.5x6, 30x8, 30x8, 22.5x10, 22.5x10

Cable Side Raises: 18x15, 24x10, 24x15, 30x10, 30x10

Seated Rear Raise: 5 sets of 15 - 20kg

Face Pulls: 3 sets of 25 - Green Band

Dam work.. Was meaning to try out the Pec Dec in reverse but didn't get a chance to cos had to go to work. Very long night just standing in one place, didn't kick a single person out, I was kinda looking for someone I could get rid of just to make my night interesting But all good, still hit the Delts well, they're getting bigger every week i swear :pfft:

Starting today and for the weekend I have the Level One ASCA certificate course that I am doing, still working nights and still got Quads and Chest training to do over the weekend so it's guna be hectic, guna havta get organised with food etc. Will be a a good qualification to get under my belt though.

[BeastBuilder]

Arms

Tri-Bar Pressdowns/Ez-Bar Curls: 5 sets of 20/20 - 60kg/40kg

Bike Rack Extensions/Close Preachers: 5 sets of 20/20 - 48kg/27kg

DB French Press/DB Curls: 5 sets of 20/20 - 15kg/12.5kg

Mad Pump today, dunno what it was but pump was rediculous !! Quick training cos had to train some boys and then head to that ASCA course, first session was interesting, guna be lots of practical coaching and training stuff on Saturday and Sunday so we'll see how training fairs

[BeastBuilder]

Quads

Squats: 175x10

High Bar Squats: 2 sets of 10 - 130kg

Leg Press: 1ppsx50, 2ppsx50, 3ppsx30, 4ppsx30, 5ppsx30, 6ppsx20, 7ppsx20, 8ppsx20, 9ppsx20, 10ppsx10, 11ppsx10

Leg Extensions: 4 sets of 50 - 48kg

Sooo ended up doing quite a bit of stuff today, speed, agility and lifting wise so had no high hopes for todays session. Especially after only 3 hours sleep.... :roll: But Squats felt good as, strong !! Called it on High Bar early cos my lower back was pumped to shit ! Hacks haven't been agreeing with me lately so just went hard on the Leg Press, defs guna be sore tomorrow, if my legs don't grow from this shit I dunno when they will :pfft:

[BeastBuilder]

Walk into ASCA course over the weekend, first words that come to mind.. "Do you even lift ?"

13 people including the tutors and the only one who looks like he lifts is yours truly..

Credibility of the course drops by 3.2894581/10 in my books..

On a srs note, was actually a pretty informative course, if you get a chance would recommend getting into it, plenty of practical elements which was good, the tutors were S&C Coaches for quite a few high level athletes so had some good experiences. Obviously had some interesting diccussions on how to perform different exercises with me coming from a PL/BB viewpoint, everytime the comeback that come into my head was "Well how much do you bench ?" but decided it wasn't a good idea

Ended up with a couple extra workouts in there, mainly speed and conditioning stuff, I can officially refer to myself as a functional athlete for about a week will my gains wear off :pfft: But srs, was hard, although managed to keep up on speed etc, when it came time to do conditioning, they wanted to do Tabata/Complexes/Circuits etc I was fucked.. Heart Rate ended up 190-200bpm, think this must be the secret to all their catabolic gains.. I could feel my estrogen levels rising through out the weekend, luckily did a testosterone fueled Quads session on Saturday night and will be doing a very manly Chest session tonight with the boys, must be primed and ready for these gains, so come at me

P.S. Single Leg Squats can suck a fat one.. Normal Squat form perfect, Lunge form okay, Single Leg Form horrible.. Yes mad.

#YONO

[BeastBuilder]

Chest/Tris

Bench: 125x10

Narrow Grip Bench: 100x10, 110x10, 120x10, 130x10

Incline DB Bench: 20x10, 30x10, 40x10, 50x10, 60x8

Dips: 3 sets of 15 - BW

Pec-Dec: 1ppsx15, 2ppsx15, 3 sets of 15 - 2.5pps

Good session with the boys today, nice to have a rest yesterday, definitely needed it !! Narrow Grip today was awesome, was tired so defs wasn't expecting this, makes me feel good for next week, might give 140 a nudge after a good nights sleep and some food, hope for 6-8ish, only got 3 last time so will smash that shit !! Chest got a mean pump, might weight that Dips next week, the bodyweight dips have been feeling good, getting a mean stretch so don't want to ruin this. Pec Dec is definiely gune be awesome main stay, may alternate with Incline Flys occasionally but we'll see, feels good brah !!

[BeastBuilder]

Lats

Wide Neutral Pull Ups: BWx17, BWx12

Wide Neutral Pulldowns: 5 sets of 10 - 240lbs

Behind The Neck Pull Ups: 3 sets of 6 - BW

Close Grip Cable Row: 3 sets of 12 - 60kg

Close Neutral Pulldowns: 5 sets of 10 - 210lbs

Machine Row: 1ppsx15, 2ppsx12, 3 sets of 10 - 3pps

Straight Arm Pulldowns: 5 sets of 20 - 42, 48, 54, 60, 66

Good session this morning, ended up getting too hot haha. Lats pumped up straight away from the BW reps, so made BTN difficult so just did 3 sets then finished off on Cable Rows. Back is definitely getting bigger, can see the whole Lat sticking out on both sides now, big and rounded off at the bottom so am getting a fuller looking Lat which is nice and will give me a big base to bench off. Handy from both PL and BB viewpoints. Still guna get bigger though obviously, still think I look small and can get better and better. Very addictive hobby I tell you :pfft:

[BeastBuilder]

Biceps

Ez Bar Curls/Close Preachers: 10 sets of 10/10 - 30kg/27kg

DB Hammer Curls: 2 sets of 12 - 20kg

3 sets of 10 - 25kg

DB Preacher Curls: 1 sets of 15 - 10kg

3 sets of 12 - 12.5kg

Nice and easy pump session, real show will be Deadlifts tonight, looking forward to it !!

[BeastBuilder]

Posterior Chain

Deadlift: 232.5x8

Romanian Deadlift: 180x6, 140x8, 100x10

Reverse Hacks: 2ppsx8, 3ppsx8, 2 sets of 8 - 4pps

Back Extension: 4 sets of 30 - BW

Leg Curl: 4 sets of 30 - 42kg

Progress is coming ! Really wanted 10 but still happy with 8, tried a 9th and dropped it halfway up cos that sucker wasn't going anywhere Heavy Romanians too, feelsheavyman..

Good session overall though, Posterior Chain is definitely getting stronger and bigger so can't complain at all :pfft:

Bwt to head in and do some pressing etc for Front Delts, should be a good session !

[BeastBuilder]

Front Delts

Behind The Neck Smith Press: 5 sets of 10 - 60kg

5 sets of 10 - 70kg

DB Front Raise: 10x10, 15x10, 20x10, 22.5x10, 25x10

Bradford Press: 40x10, 60x10, 75x8, 40x10, 40x10

Klokov Press: 30x10, 40x10, 50x10, 30x10, 30x10

Mean session today, feeling stronger on pretty much everything, just hard to go up on everything every week. Shoulders love the volume, hitting Side and Rear tonight, everything coming along well and with the introduction of so much behind the head work I have had no shoulder issues what so ever so I think it is just a case of doing them properly and not going too heavy too soon so you don't get injured, dunno why everyone is so scared of behind the neck work.

[BeastBuilder]

Side & Rear Delts

Seated Side Raises: 15x10, 20x10, 25x8, 30x8, 35x6, 40x6, 30x8, 30x8, 25x10, 25x10

Cable Side Raises: 18x10, 24x10, 24x10, 30x10, 24x15

Seated Rear Raises: 5 sets of 15 - 22.5kg

Reverse Pec-Dec: 5 sets of 15 - 1pps

Mint session, so fucking hot now though !! Swear I must be losing so much water when I train, why don't I look any leaner... :pfft: But srs, it's rediculously hot, Squats, Deads etc suck !! Looking through my journal atm it doesn't have a lot of powerlifting training in it, it's more of a get big and strong at the same time approach with lots of volume and bodybuilding principles. 10 sessions a week with 15-25 sets a session isn't really powerlifting is it If any mods pay attention to me and read this and want to move it to just workout journals so more people can learn something from it then be my guest :nod:

[Terrymundo]

Side & Rear Delts

Seated Side Raises: 15x10, 20x10, 25x8, 30x8, 35x6, 40x6, 30x8, 30x8, 25x10, 25x10

Cable Side Raises: 18x10, 24x10, 24x10, 30x10, 24x15

Seated Rear Raises: 5 sets of 15 - 22.5kg

Reverse Pec-Dec: 5 sets of 15 - 1pps

Mint session, so fucking hot now though !! Swear I must be losing so much water when I train, why don't I look any leaner... :pfft: But srs, it's rediculously hot, Squats, Deads etc suck !! Looking through my journal atm it doesn't have a lot of powerlifting training in it, it's more of a get big and strong at the same time approach with lots of volume and bodybuilding principles. 10 sessions a week with 15-25 sets a session isn't really powerlifting is it If any mods pay attention to me and read this and want to move it to just workout journals so more people can learn something from it then be my guest :nod:

don't think you have any water to lose mate. Lookin pretty dry at the moment.

mods need to move this for sure. Think once your sub 8% you ain't Powerlifter

[BeastBuilder]

don't think you have any water to lose mate. Lookin pretty dry at the moment.

mods need to move this for sure. Think once your sub 8% you ain't Powerlifter

Thanks bro, must have been that non paleo broccolli I had earlier.. Must be going to my head..

Yea I was going to inform them of this but didn't want to hurt anyones feelings ..

[startinfromscratch]

The Kai Greene of esb :pfft:

[BeastBuilder]

The Kai Greene of esb :pfft:

I have heard of this man, apparently he holds too much water and has a wide waist.. Definitely not me.. See myself as more of a Frank Zane tbh.. Aesthetic as fuaaaarrrrkkkkkk !

[BeastBuilder]

Arms

Rope Pressdowns/Cable Curls: 5 sets of 20/20 - 48kg/36kg

DB French Press/DB Curls: 5 sets of 20/20 - 20kg/15kg

Bike Rack Extensions/Lying Cable Curls: 5 sets of 20/20 - 42kg/30kg

Good pump, nice break session, big Squats today, 185 for reps so I'll check back in later with how it all goes :nod:

[Phedder]

Journal moved. You're right, way too many reps in here to be a powerlifter

Solid training as always mate, you just cruising and building a solid base for Canterbury champs next year?

[BeastBuilder]

Journal moved. You're right, way too many reps in here to be a powerlifter

Solid training as always mate, you just cruising and building a solid base for Canterbury champs next year?

Shot bro, easy as that ! :wink:

Basically bro, guna get my deload done next week then 2 back to back 5/3/1 cycles done before going away for New Years etc so will be a solid 6 weeks of getting massive and strong

Then should be able to fit in about 3 or so before Canterburys and then will figure out a 5/3/1 peaking cycle and hope for the best, should be some decent numbers though !!

Today's session was awesome,

Quads

Squat: 185x10

High Bar Squat: 2 sets of 10 - 140kg

Walking Lunges: 3 sets of 2 lengths - 20kg

Leg Press: 2ppsx40, 4ppsx20, 6ppsx20, 8ppsx20, 10ppsx10, 12ppsx8

Leg Extensions: 4 sets of 60 - 42kg

Awesome session today, legs were pumped to shit.. Really happy with the Squats, coming along nicely, should be doing closer to 200 for reps come Christmas time. Discovered Walking Lunges are so much easier than Lunges in one place, think it's the way you push off the ground etc, makes it easier to balance. Heavy Leg Press again, it's all good, will deload next week so will go back to high reps during my next training cycle. Big pump, Legs are definitely getting bigger, more sweep coming around the outside too, mine has always been pretty shit so to see a little progress is nice.

[bang_bang]

Getting massive for maitai. Bitches be mirin

GL tonight brah hope you get some forced ejections!

[BeastBuilder]

Getting massive for maitai. Bitches be mirin

GL tonight brah hope you get some forced ejections!

#Thickasfuckforsummer

Cheers bro, Friday night was fun enough, but last night was good, I rock up and the boys are already having fun with some guy on the ground behind a car with a knee in his face :pfft: