Building The Beast

[maccaz]

Damn your one strong mother f**ker, 22 as well? got years and years to build.

welcome sir

[BeastBuilder]

Strong first post. I feel honoured lol.

But srs thanks bro, I will try and do as your name says and perform for NZ haha

Maccaz you just wait m8, less than a week and you'll be wanting to get rid of me. Inb4 irl ban from Melbourne from Maccaz lol

[maccaz]

Strong first post. I feel honoured lol.

But srs thanks bro, I will try and do as your name says and perform for NZ haha

Maccaz you just wait m8, less than a week and you'll be wanting to get rid of me. Inb4 irl ban from Melbourne from Maccaz lol

 

thats it m8 ur banned

id put you on the plane myself but you are too strong you will over power me

[soundsgood]

Just caught up on your prep mate

Some really good sessions here, a good deload and solid testing day.

I may have skipped over it but were the test day lifts performed in a mono lift? Texas bar? Comp plates? Lots of supporters cheering you on?

I think you'll find the atmosphere will kick you into the next level come comp day

[BeastBuilder]

thats it m8 ur banned

id put you on the plane myself but you are too strong you will over power me

Lol if you wait till after comp I'll likely be bundled up mess of body hair and carbs, might have a chance then haha

Just caught up on your prep mate

Some really good sessions here, a good deload and solid testing day.

I may have skipped over it but were the test day lifts performed in a mono lift? Texas bar? Comp plates? Lots of supporters cheering you on?

I think you'll find the atmosphere will kick you into the next level come comp day

Thanks bro.

Yea I mean I literally always perform better on the day as I thrive hard on the atmosphere and I push training a bit hard generally so I come back a lot after a proper deload.

I take it you're not competing anymore ? Any particular reason if you don't mind me asking ?

[soundsgood]

I'll be in Perth on business and I couldn't make the dates match up so I had to give it a miss, the u125s looks like it is going to be a cracker class too! Gutted I'll miss out but I have my eye on the next one now.

Be watching and cheering you on the live stream though man!

[BeastBuilder]

I'll be in Perth on business and I couldn't make the dates match up so I had to give it a miss, the u125s looks like it is going to be a cracker class too! Gutted I'll miss out but I have my eye on the next one now.

Be watching and cheering you on the live stream though man!

Oh right, bugger bro !! Would have been awesome !

People have been dropping like flys injury wise too..

Thanks bro, hopefully put on a good show !

Good to know of plenty of people's support, it does actually mean a lot !

[BeastBuilder]

Deloading still obviously so nothing special happening training wise, will give a basic overview but ceebs getting notebook to suss what weights etc were.

6/11

Squats & Deads

Few sets of Squats, Pause Squats and Deads. Three plates for a few sets on each.

Few supersets to make the most of a quick workout. Cable Ab Pull downs and Cable Pullthroughs.

Leg Extension with Leg Curls.

Face Pulls, Neutral Grip Pull Ups and Roll Outs.

Quick easy workout obviously, nothing major weight wise, high reps mostly except for the main movements which were 5-8 reps.

7/11

Cardio & Mobility

Usual Saturday business. Bit of a bike on the Exercycle, think was about 15 mins, not very fast pace, think I end up going like 4 or 5 kms so mostly just to warm up and keep relatively healthy.

Mobility work on Upper Back, Shoulders, Chest, Hips, Quads. Banded stretching, foam rolling, baseball rolling, Mobility WOD stretch sequences.

Back on the bike for 5-10 mins, same deal as before, just makes the body feel good and more efficient I believe. Doesn't impact my strength at all I don't think.

8/11

Bench

Hit my opener of 185kg for a couple of singles to calls. Bastard gave me long pauses but yolo, pepper my angus for the worst situations, will be able to judge it on the day.

Accessories were pretty basic and just getting some extra volume in, nothing overly intense or punishing weight wise.

Close Grip Bench, Incline DBs, DB Rows, Assisted Wide Grip Pull Ups, HS Chest Press superset with Straight Arm Pulldowns. Pretty east and quick. Good pump though !

Light Three lift tomorrow more than likely, massage on Tuesday, was thinking of doing another light three lift Wednesday but will more than likely leave it and just chill till the day. Will see how I feel mentally, if I feel like I need too I will but otherwise will likely forego it and just chill as have to be at Airport early Thursday morning for flight.

Not long now, final week countdown is on !

[BeastBuilder]

Final few days counting down !

Flying out at 6am, all good for cheap flights but dam gotta be there two hours before for strip search just cos security mirin my gains so guna be an early start.. My body is not ready..

Maccas the rude slut is leaving us to fend for ourselves in the heart of Melbourne.  He's lucky I'm not a mod or I would ban his ass.. Lol just kidding looking forward to meeting a fellow gains warrior and getting some awesome feeds post comp.

Had my last deep tissue yesterday, that plus not training has left me feeling fresh and mobile so hopefully carries over to the day.

Not training has also left me light as hell since I'm not holding as much water/glycogen in the muscle due to no volume. Feel small but I doubt I've lost any muscle and am just looking leaner from dieting for the last couple weeks. So I think it's just fullness lost and having some good food Friday if possible and then eating up on the day I'll probably get stronger as the day goes on.

Looking forward to it and will just roll with what happens on the day. Have a basic plan and goals but will see how we go.

Current comp PBs sit at 277.5/182.5/315, I will blow these out of the water. Current PBs in general sit at 290/195/325 and am aiming to hit more than these on my thirds, will be smart with attempts as the biggest totals are built going 9/9.

Will do my best to keep you guys updated and if you're near a computer or tablet be sure to catch the live stream, going to be a disgusting competition !

[Wookie]

Excellent stuff mate, go well!

[BeastBuilder]

Pre Warning Long pissed off post ahead.

 

So home safe and sound, some of you may have seen the stream or know me on Facebook etc but will do a bit of a writeup here for those who didn't/don't.

 

Very unsuccessful comp for me in my eyes, everyone tries to console you and say "You still did great" or "You gave it your best shot" etc etc but the case and point is that imo I definitely didn't. 

 

I came away with a 285kg Squat,  192.5kg Bench and 312.5kg Deadlift so a 790kg Total. Well below what I wanted, know I am capable of and should have hit. I think this placed me just inside the top 10 but yea definitely didn't achieve any of the goals I set out to achieve.

 

Few hiccups along the way involving general stress of travelling eg finding our way around, finding food, using public transport, being out of routine etc.

Flying also can make people hold a fair amount of water if you're prone to it, I thought I would be fine but turns out I'm one of the unlucky ones who it does effect. This left me a couple kilo overweight so I had to make a pretty drastic call and do a carb free day on the Friday to drop the weight otherwise I wouldn't have bee  able to compete. Had no scales with us, I weighed in at a pharmacy we went past to find out I was overweight but after that I was shooting in the dark and just crossing my fingers and hoping. This was definitely not good for performance but yea had to be done.

Ended up just making weight at 109.7kg thank god.

But yea making weight came at a cost of my performance. I lost about 5% performance wise which doesn't sound like much but when you're dealing with a 800+ total that's 40-50kg which is a big chunk to lose and left me fucking pissed to put it bluntly.

 

Extremely frustrating to put in all the time, effort and money to go and compete, plus have other people like my girlfriend, training partners, coach all invested as well emotionally, financially, time wise etc and not be able to deliver the results on the day where it counts.

 

Obviously we're all our own harshest critics but when I set out to achieve a goal and I don't hit it I have a habit of being quite hard on myself. More as I feel like I let people down and myself as I couldn't showcase all the strength I know is there.

 

All experience and learning I spose and brings me a whole new level of respect for people who compete internationally as it is a whole different ball game taking yourself out of your comfort zone.

 

On a positive note was the best competition I have been to hands down. Lifting or otherwise. Ran very well time wise, spotter loaders and all the back up crew were top notch, fantastic equipment, everything was focused on letting the lifters perform. If I ever get the chance again I would gladly compete there again.

Great atmosphere and everyone looked out for everyone in the warm up room too, even us little Kiwis lol.

 

Got to meet the GOAT Ed Coan and Chad Wesley Smith which was redic. Both such nice guys and really down to earth. Ed is the man and Chad is a fucking ginormous human being, think he weighed in at 169kg or so at 6'3 aroundabout. Big Odell was humble giant as always, nice as and a well deserved win with a 1075kg total. Chad was very close and a couple of unlucky misses cost him the win basically.

Some crazy strong lifters right across the board, too many to list, but was awesome to watch and really glad I went and was involved even if I'm not happy with my outcome.

[maccaz]

bro dont beat yourself up too much. just being invited and making the weigh in in that situation alone are mass achievements. dont think your gf etc go to watch you win bro they go to watch you compete.

like i said on sunday, if the comp had been 10 min drive down the road it prob would have been a different result so can't get too gutted about shit outside your control.

 

good meeting you and your gf bro, wish i'd known it was going to be such a mission for you getting around wouldve picked you up from airport at least, might have made a difference vs hours on gross melbourne trains in the heat!!

 

enjoy your holiday, get some dad strength while you're over there and by the time you get back into it i'll try be a bit closer to your level

[BeastBuilder]

3 hours ago, maccaz said:

bro dont beat yourself up too much. just being invited and making the weigh in in that situation alone are mass achievements. dont think your gf etc go to watch you win bro they go to watch you compete.

like i said on sunday, if the comp had been 10 min drive down the road it prob would have been a different result so can't get too gutted about shit outside your control.

 

good meeting you and your gf bro, wish i'd known it was going to be such a mission for you getting around wouldve picked you up from airport at least, might have made a difference vs hours on gross melbourne trains in the heat!!

 

enjoy your holiday, get some dad strength while you're over there and by the time you get back into it i'll try be a bit closer to your level

 

Thanks bro, yea they all still happy with how I went and getting to watch such an awesome comp.

Still feel like I let people down and didn't do my best but that'sjust how I think about things I spose, I'm too competitive to be happy with anything less than my best and I know how much people help me out and support me etc when they don't have to so when I can't deliver I get frustrated even if I did make the most of a less than perfect situation.

 

Ah no worries broski, all part of the experience haha. Was mint meeting you and your missus too bro, didn't feel like it was the first time we had met if you know what I mean, Bromance level over 9000 lolol.

 

Yea buddy, that's the plan, I'm guna improve body comp and try fill back out with a bit of hypertrophy training over the next few months before we go, get down to a more maintainable bodyweight and try maintain a decent strength level. Hoping for some mad Dad strength gains in a couple years time and I'll catch back up to you jokers and we can have some good competition in those middleweight classes !

[soundsgood]

I know the feeling mate, everyone congratulating you when you know you had so much more in the tank but shit doesn't always go your way.  

 

I had the same thing at nats, I wanted and should have got 900 but just doesn't always pan out like that.  You're not happy with what you got and that's what makes you such a great lifter.  You'll come out better for this experience next time.  I mean shit you're still so young, your potential is insane.  And with one big international meet under your belt the next one will be a whole heap easier.  

 

One thing I keep seeing commented on is CWS lost the super heavy weight class.  I'm sorry but I don't buy that.  In my opinion Odell won it and deserves credit for playing well even though he only went 5/9.  It was strategic to open so high which pushed CWS to maybe push for attempts higher than he would have otherwise.  He knew he had to hang with him in squats and bench and then mow him down in the deadlift.  It was all over by Odells opening dead, his 410 attempt may have gone different if he needed it for the win.  Maybe even 420 if he had too.

 

 But yeah fantastic comp.  It cost me $300 in data to live stream it over here in Perth lol.  But I was screaming at the screen at every one of your attempts ?

[BeastBuilder]

5 hours ago, soundsgood said:

I know the feeling mate, everyone congratulating you when you know you had so much more in the tank but shit doesn't always go your way.  

 

I had the same thing at nats, I wanted and should have got 900 but just doesn't always pan out like that.  That's what makes you such a great lifter.  You'll come out better for this experience next time.  I mean shit you're still so young, your potential is insane.  And with one big international meet under your belt the next one will be a whole heap easier.  

 

One thing I keep seeing commented on is CWS lost the super heavy weight class.  I'm sorry but I don't buy that.  In my opinion Odell won it and deserves credit for playing well even though he only went 5/9.  It was strategic to open so high which pushed CWS to maybe push for attempts higher than he would have otherwise.  He knew he had to hang with him in squats and bench and then now him down in the deadlift.  It was all over by Odells opening dead, his 410 attempt may have gone different if he needed it for the win.  Maybe even 420 if he had too.

 

 But yeah fantastic comp.  It cost me $300 in data to live stream it over here in Perth lol.  But I was screaming at the scream at every one of your attempts ?

 

Thanks bro, it's hard to explain to people who don't have the same mindset as they don't understand how to be critical of yourself and they think you're overreacting etc. That's why we end up going further than you're average gym goes though.

Yea bro I'm just chalking it up as learning and will come back with a vengeance next time ! Plenty more comps to go down the line. I also believe I was the youngest competing on the weekend so I guess it's an achievement in itself.

 

Yea I definitely agree on that, all Odell's openers looked comfortable but were close to his maxes so definitely some strategy there like you say to keep up and push Chad to take 50/50 attempts since he knew he had the big pull to back it all up. I think his total is the sixth biggest raw of all time ? Definitely worthy of the win and he played it very smart.

 

Ahahaha, I can picture it now ! Adding to the Australian economy I spose. Gotta help them with some things lol. Thanks for the support bro, will catch up in a couple weeks.

[BeastBuilder]

Training wise I'm changing up my split and focus quite drastically from the powerlifting focused stuff I have been doing all year. Going back to how I built my base and love training, high volume high intensity Wolfpack Split.

So in general it'll go something like this:

 

Monday - Arms (Potentially Extra Delts)

Tuesday - Back

Wednesday - Posterior Chain

Thursday - Delts

Friday - Arms (Potentially Extra Back)

Saturday - Quads

Sunday - Chest

 

So will be very hypertrophy focused sessions, lots of volume and a few added intensity techniques most sessions. Will still hit some compounds heavy but will be aiming to get stronger in the 6-10 rep range when I do instead of heavy triples etc, no point hitting things like that.

I'll be cycling in and out big movements to avoid stagnation and have been doing the big three all year but don't need that kind of specific training without any comps in the near future. Aiming to add to my muscle and conditioning base overall.

 

Weighed in last few days, morning weight is sitting around 115kg lol. Am aiming to improve body comp from the increased training intensity and volume plus experimenting with some Carb Backloading diet wise so will be interesting to see how it goes. Aim is to drop down to a more maintainable bodyweight and get to legit single digit bodyfat over the next few months, no rush so should be able to do it slow and steady.

 

Anyway while we were in Melbourne we were staying across the road from a gym called Nitro. All I can say is it blew my mind. Awesome gym. I would guess at 1,200-1,500sqm floor space, full range of every Hammer Strength Machine imaginable, another whole range of machines (Precor I think), Six Power Racks, 8-10 good bars, DBs every 2.5kg up to 90kg, the list goes on. They had heaps of pictures all over the walls with signatures from Pros who had visited etc (Kai Greene, Dennis James, Ced McMillan, DLB, Johnnie Jackson plus a few more)

Would have been rude to not do a session or two, couldn't help myself lol.

So on Monday we hit Back in the AM like 7.30-8ish. Hit a few machines etc, I love the Pullover machine so jammed some serious sets on that. Then in the PM, around 8, we hit Arms. 4-5 supersets with Bis and Tris together, about 5-6 sets per superset. Fucking filthy pumps both sessions from all the extra food I was eating and not giving a f*ck about diet lol.

 

Yesterday being first day home you couldn't have kept me out of the gym if you tried.

Would usually be Posterior Chain but Hammys are a bit bruised from wraps on the weekend so left them to rest and hit a good Chest session.

 

Pec Dec  > 4 sets of 25 - 42kg

 

Bent Over Cable Flys > 3 sets of 30 - 5pl

 

Low Incline DB Press > 30x15, 40x15, 3 sets of 10 - 50kg, 55x10/30x10

 

Single Arm Side Seated HS Incline Press > 4 sets of 20 - 1pps

 

HS Chest Press/Assisted Dips > 3 sets of 12/12 - 3pps/-20kg

 

Big focus on stretch and squeeze and no real focus on weights as it's the first big Chest session my shoulder has been able to handle in forever, really happy how it went.

So this week will be a bit out of whack, hitting Delts tonight, will jam Back tomorrow again cos it's dope and Lats that are too big aren't a real thing lol. Then will be onto the above split with Legs Saturday and will carry on from there.

Looking forward to it, can't wait for the gains !

 

Also soz for long post but thought I better explain what the shift in focus is now etc.

[Wookie]

Do you think the amount of volume of accessory lifts in the last 2-3 weeks was sufficient to leave you fresh and powerful on the day? I've had a brief run through of your last 3 weeks training. In comparison to Tom who is at a similar level to you in all areas of performance and ability to handle volume, you seem to be doing alot more work than he does in the last fortnight.

Just something to think about. I know the travel does make things really complex too.

[BeastBuilder]

9 minutes ago, Wookie said:

Do you think the amount of volume of accessory lifts in the last 2-3 weeks was sufficient to leave you fresh and powerful on the day? I've had a brief run through of your last 3 weeks training. In comparison to Tom who is at a similar level to you in all areas of performance and ability to handle volume, you seem to be doing alot more work than he does in the last fortnight.

Just something to think about. I know the travel does make things really complex too.

 

I have tried in the past dropping off accessory work before comps and I found that on the day I was gassed by the time it came to Deadlifts etc. Now I know it was a while ago and obviously am stronger now and need to pay more attention to recovery but I find if I do less work I end up feeling sluggish.

 

I think I peaked probably a bit early tbh, the last five weeks or so training wise were hard and I didn't really progress much. Injuring my shoulder mentally put me out on all my lifts as it ruined my usual confidence I approach the bar with. So that coupled with having to travel, stress, last day cut to make weight etc was my downfall I believe.

 

You may be right with the volume side of things and I guess when I compete again I may have to look at that a bit closer, make adjustments and focus a bit more on recovery.

[BeastBuilder]

19/11

Delts

 

Face Pulls/Standing Side Raise > 5 sets of 25/15 - 14pl/12.5kg

 

Barbell Upright Row > 2 sets of 20 - 30kg, 40x12, x12/25x15 (DS)

 

Chest Support Rear Raise/Rear Row > 3 sets of 25/15 - 8kg

 

Seated Glass Style Side Raises > 4 sets of 20 - 8kg, 10kgx23/x14/x11 (RP)

 

Standing Alternating DB Front Raise/Side Raise > 3 sets of 30/20 - 15kg

 

Hammer Strength Shoulder Press > 2 sets of 20 - 1pps, 2 sets of 12 - 2pps, 1ppsx5/x10/x5 (Slow/Pump/Slow)

 

Solid session today, happy with how the shoulder has recovered. Easing back into some pressing, saved it till the end so Delts were already tired as and pumped so I didn't feel the need to push the weight too hard and made sure it was plenty warmed up. Felt fine after Chest yesterday too so may be onto a winner !

Pump was ridiculous today, not sure if it's the carb back loading coming to effect already as I've read everywhere that the pump can be crazy for people with back loading as majority of your carbs end up in the muscle and your insulin sensitivity goes through the roof. Or may just be body liking being back hitting isolation and volume again. Either way I'm not complaining !

Looking forward to how the body responds to it all !

Side Delts and Lat Width are going to be a focus point for me over the next wee while as I'm not graced genetically with wide clavicles so have had to work for every bit of width I have so want to help that illusion and work on looking wider.

[BeastBuilder]

20/11

Back & Bis

 

Cable Pulldowns > Close Neutral - 90x15, x15, 115x10, x10

Wide Grip - 100x15, x15, 120x12, x12

 

Decline Cable Pullovers/Straight Arm Rope Pulldowns > 3 sets of 20/15 - 10pl/12pl

 

T-Bar Row > 2plx20, 4plx15, 6plx12, 7plx10, 7plx10/5plx10/3plx10 (DS) (15kg Plates for dat stretch)

 

Wide Grip Pull Ups (EMOM) > BWx8, x8, x7, x5, x4

 

DB Row > 2 sets of 15 - 40kg

 

Barbell Curls (Strict) > 20x25, 30x15, 40x12, 50x10, 60x8, x8, 4 sets of 12 - 40kg

 

Alternating DB Curls > 12.5kgx60

 

Loving being back at this, just training hard and really focusing on one or two muscle groups per session and not having to worry about weight, more just going by feel. Pumps are redic and I'm slowly getting lighter each morning even though I am back loading 400g+ carbs each night lol.

 

So this is basically the last session outside of the split I'll do. Am heading to hit Legs soon and will be jamming the full split from here on out. Adding some heavyish Triceps to Chest tomorrow since I did some Biceps with Back yesterday and then yea will be basically one muscle group per session barring the specialisation on Lats and Side Delts I'll be adding into my Arms day after hitting Bis/Tris.

Dietwise I'm still finding my stride, still early days yet but am sticking around 400g carbs each night and body is handling it really well so if I keep going down on the scale too quickly I may up it to 450 or so and so on to see what my body can handle and keep them as high as possible while getting leaner from there dropping say 50g at a time and then reassesing each week and taking more out if need be. Seem to be onto a winner atm though.

 

If I don't post tonight I've probably died from a hectic Leg session lol

 

 

[perform.nz]

Carb loading great! I just remember back a few years when I was a bit nieive thinking a could eat anything if I back loaded haha I'm sure I gave myself a small eating disorder.

[BeastBuilder]

4 hours ago, perform.nz said:

Carb loading great! I just remember back a few years when I was a bit nieive thinking a could eat anything if I back loaded haha I'm sure I gave myself a small eating disorder.

 

I think that is a trap a lot of people fall into and it's partly Keifer's fault but also people's lack of common sense when it comes to nutrition and expecting to be able to find a magic bullet to eat whatever they want and be in shape, which we all know doesn't happen lol.

I have the Ebook and have read it "cover to cover" as they say a couple of times and he basically marketed it as a eat whatever you want diet so people jumped on it and then complained when they got fat from jamming shit all night after half ass training sessions.

You can't escape the basic law of Calories In vs Calories Out. But I believe with the right nutrient timing etc and his ideas on working with your hormonal rhythm are definitely applicable.

Also I do believe it was made as a system for people who didn't train everyday, maybe 3-4 times a week, so on your off days you don't backload and only eat Proteins and Fat and Fibre which would end up being less calories for most people so as long as their appetite wasn't amazingly out of control on their back loading days they could potentially still end up in an overall calorie deficit for the week and still lose weight overall. Very big maybe and assumptions going on there but that is the only way I could see it working without tracking your intake.

Given I'm training everyday I'll be backloading everyday so don't get that deficit day so even more need to be consistent and track macros.

Working well enough so far and I go to bed satisfied every night and am fitting in foods I want rather than foods I have to have. Am also alert during the day and don't feel sluggish at all which is mint given my job is pretty hands on and need to be switched on working with machinery. Also good not having to worry about particular times to eat as I don't have fixed break times so used to be a bit of a slut fitting in all my small 6-8 meals a day.

[BeastBuilder]

21/11

Legs

 

Leg Extension/Leg Curl > 4 sets of 25/12 - 8pl/40kg

 

Squat > 60x25, 4 sets of 20 - 100kg

 

Leg Press > 4ppsx40, 6ppsx40, 8ppsx30, 10ppsx30, 12ppsx20, x20, 10ppsx30, 8ppsx50

 

Sissy Squats > 3 sets of 8 (5 second Iso Contract @ Top, 2 second pause @ Stretch)

 

Leg Extension > 8plx50, 11plx30, 14plx20, 100 Rep DS - 12pl/9pl/6pl, 9plx25 (Squeeze hard @ Top)

 

Fair to say I'm not looking forward to tomorrow or Monday that's for sure...

On Squats I have reverted back to my Romaleos, High Bar, Closer Stance, Hammys on Calves. Also hit these with constant tension, no locking out. Far better for hypertrophy purposes and overall Leg development I believe. Was totally gassed and had jelly legs after only a couple sets but was an awesome first Leg session back.

Will play it by ear with weight on Squats etc, if I feel like going heavier I will but otherwise nothing builds your Legs like 15-20 rep Squats. Especially with this style as I feel it all over, mostly Quads but also a lil Glutes and Hammys, whereas my comp style Squat I literally feel all in my Glutes, Hammys and Adductors.

 

Solid workout and glad with how it went. Feel like my Legs will love the extra volume given I rarely went over 10 reps on Squats in the last year except a breif Conditioning period post Nats.

[perform.nz]

Couldn't agree more about your back loading reply!

[BeastBuilder]

1000th Post in this journal.. Dam, for all you poor bastards that have kept up from the start about four years ago I salute you lol.

And as luck would have it of course it's a Chest session !

 

22/11

Chest & Tris

 

Incline Cable Flys > 4 sets of 20 - 5pl

Bent Over Cable Flys > 2 sets of 15 - 8pl

 

Incline Bench > 100x12, x12, 120x10, x10, 100x15/60x7 (DS)

 

Side Seated Single Arm Hammer Strength Incline Press > 4 sets of 20 - 1pps

 

Low Decline DB Press > 35x15, 45x15, 55x8, 55x7+3 (FR)

 

Pec Dec > 63x20, 77x15, 91x12/70x10+Max Partials from Stretch

 

Low Incline DB French Press > 20x20, 25x12, 30x10, x10, 22.5x15, x15

 

 

Good session, Shoulder holding up really well, tight at a couple points but nothing more than that, easy to work around and given that I don't have to worry about hitting certain weights or anything can change movements or go lighter where necessary.

Felt dope, good pump. Couple heavier presses but both took stress off the Shoulder and the few fly movements were quite light relatively.

Focusing much more on tension in the muscle group lowers the weights I can throw around anyway but worth it feel wise and will pay off hypertrophy wise I reckon.

Feeling fuller already from the increased volume and intensity and being able to make my body handle carbs better so can eat more at this stage.