Building The Beast

[Bigken1985]

Nice job getting into proraw. Interesting to see how you train bro. I've always tried to do some sort of BB work. I've got lifting mates that are real riptoe followers and won't do arms and shut. I think it's a mistake

[BeastBuilder]

21 minutes ago, Bigken1985 said:

Nice job getting into proraw. Interesting to see how you train bro. I've always tried to do some sort of BB work. I've got lifting mates that are real riptoe followers and won't do arms and shut. I think it's a mistake

 

Thanks dude, hopefully all going to plan I won't make a hash of it like last time.

 

I probably take things to an extreme for a powerlifter in regards to bodybuilding focused work but there is reason to the apparent madness. I didn't start training for powerlifting, I started and continue to train to be the biggest, leanest and strongest I can be. I like competing in powerlifting as it satisfies my competitive mind, gives me goals and deadlines, and I'm relatively okay at it haha. So with competing needing me to favour strength above all else I do let the leanness thing lapse as it would be counterproductive for me to diet and peak for comps etc imo. But size and strength come hand in hand I think and can have both if you train hard. I don't see the point in training to one extreme or the other (old school powerlifter or insane bodybuilding intensity) as I'm after both so I just mix the two methodologies which is actually how I best respond to training I think. May just be because I enjoy it and obviously that makes me put in more effort or something but whatever it is it works. Maybe Rippetoe's methods work for them to increase their bench and they don't want big arms but to me the two concepts aren't mutually exclusive and why not have big arms and a bigger bench lol. Just gotta be willing to put in the work.

 

I follow your journal and I mean don't take this the wrong way but sure you put some bodybuilding work in for your accessories etc but I would do more lol. Less rest, more work, build more muscle. Muscle moves weight after all. That's just me though, if what you're doing works for you then great, don't fix what ain't broke, what works best for me may not work best for you and vice versa. Will be good to see how you go competing next year !

[Bigken1985]

9 hours ago, BeastBuilder said:

 

Thanks dude, hopefully all going to plan I won't make a hash of it like last time.

 

I probably take things to an extreme for a powerlifter in regards to bodybuilding focused work but there is reason to the apparent madness. I didn't start training for powerlifting, I started and continue to train to be the biggest, leanest and strongest I can be. I like competing in powerlifting as it satisfies my competitive mind, gives me goals and deadlines, and I'm relatively okay at it haha. So with competing needing me to favour strength above all else I do let the leanness thing lapse as it would be counterproductive for me to diet and peak for comps etc imo. But size and strength come hand in hand I think and can have both if you train hard. I don't see the point in training to one extreme or the other (old school powerlifter or insane bodybuilding intensity) as I'm after both so I just mix the two methodologies which is actually how I best respond to training I think. May just be because I enjoy it and obviously that makes me put in more effort or something but whatever it is it works. Maybe Rippetoe's methods work for them to increase their bench and they don't want big arms but to me the two concepts aren't mutually exclusive and why not have big arms and a bigger bench lol. Just gotta be willing to put in the work.

 

I follow your journal and I mean don't take this the wrong way but sure you put some bodybuilding work in for your accessories etc but I would do more lol. Less rest, more work, build more muscle. Muscle moves weight after all. That's just me though, if what you're doing works for you then great, don't fix what ain't broke, what works best for me may not work best for you and vice versa. Will be good to see how you go competing next year !

Yeah. I totally hear you. I will definitely take it on board. I do like to sit somewhere in the middle as it does allow me to recover etc especially with my job getting called out etc

[BeastBuilder]

1 hour ago, Bigken1985 said:

Yeah. I totally hear you. I will definitely take it on board. I do like to sit somewhere in the middle as it does allow me to recover etc especially with my job getting called out etc

 

Totally understandable man, that's what I mean, everyone has different circumstances with regards to recovery, what we enjoy training wise and time constraints etc.

What you're doing obviously works for you as you're in the 93s ? So you're not a small dude and your lifts are improving so winning on both fronts.

[Bigken1985]

36 minutes ago, BeastBuilder said:

 

Totally understandable man, that's what I mean, everyone has different circumstances with regards to recovery, what we enjoy training wise and time constraints etc.

What you're doing obviously works for you as you're in the 93s ? So you're not a small dude and your lifts are improving so winning on both fronts.

Will be 93s in 2016. did weigh 98.5 at nationals this year. Really in the middle of things at that weight, getting completely crushed be the 105 boys, so there was no one really close to me, but in the 93s there's heaps of healthy competition

[BeastBuilder]

8/12

Back

 

Wide Neutral Grip Pulldowns > 90x15, x15, 115x12, x12, 130x10, x10, 150x10, 130x12, x12, 100x20

 

Lat Stretchers/Straight Arm Rope Pulldowns > 3 sets of 12/15 - 70kg/50kg

 

Hammer Strength Iso Row > 2ppsx15, 3ppsx12, 4ppsx10, 4.5ppsx9/x5/2ppsx8 (RP+DS)

 

Bent Arm Barbell Pullovers > 35x15, 45x12, 50x10, x10

 

Wide Grip Assisted Pull Ups > -40kgx12, x9, x6, x5 (2-1-1-2 Tempo, All sets to failure)

 

 

Loving having a proper Back session back in the mix, always feel like body responds well to it, Lats feeling huge and full atm. Kinda pre fatigues them for Deads tomorrow which is fine in this off season phase but will probably swap it around a bit when it comes to comp prep.

I'm a sucker for variety of reps, sets and exercises as you can tell, I love just going by feel but just making sure that by the end of the session the target muscle is wrecked. Seems to work well enough atm haha. I have some basic accessory exercises I come back to every now and then and compare strength, as long as numbers go up it's winning as I'm always increasing weights on main movement so progressive overload is taken care of even if I mix up my accessories quite often lol.

[BeastBuilder]

9/12

Posterior Chain

 

Deadlifts > 250x8, 250x6

 

Sumo Romanians > 3 sets of 8 - 140kg

 

Lying Leg Curl > 40x12, x12, 55x12, x12, 70x10, x10, 80x6/60x5/40x4+Max Partials

 

Kneeling Single Leg Leg Curl > 4 sets at 30kg (Alternating Sets Non Stop) - 10, 10, 7, 6

 

Cable Pull Throughs > 4 sets of 15 - 60kg

 

 

Fucking hot again today lol. Remembered my chalk this time though !

So did first set of 8 pretty standard, was definitely sucking wind after though and feeling dat Glute/Lower Back Pump. Didn't really rest enough but yolo more about hypertrophy and conditioning atm than resting heaps and hitting certain numbers, so left it at 6 on the second set, could have gotten a couple more I reckon but they would have slowed right down and been grindy and not been what I'm after motor pattern wise. Still tough sets challenging the muscle. 6-8 was the general rep goal I had in my head for main movements anyway, I wanted 8s but still happy at 6s as it's still enough time under tension plus not grinding out extra Deads won't hamper recovery etc.

Accessories were good and fast paced, had to head to Airport again so not planning on being able to walk tomorrow as there was a fair few sets haha

[BeastBuilder]

10/12

Delts

 

Standing Side Raises/Barbell Upright Row/Plate Front Raise > 3 sets of 20/15/15 - 12.5kg/25kg/20kg

 

Seated Side Raise > 15kgx20, x20, 17.5kgx15, x15, 20kgx12, x12/15kgx6/12.5kgx5+Partials (DS)

 

Lying Cable Upright Row/Face Pulls > 4 sets of 12/20 - 50kg/50kg

 

Seated Behind the Neck Press > 3 sets of 12 - 40kg, 60kgx10 (Stopped and left there as Shoulder tightened up)

 

Standing Alternating Front Raise/Alternating Side Raise > 2 sets of 24/24 - 15kg, 20kgx20/x16, x20/x12

 

Smith Haney Row/Chest Support Rear Raise/Rear Row > 3 sets of 25/15/15 - 0.5pps/10kg/10kg

 

 

I swear this summer is guna be the death of me and I'm not even guna make comp. And if I do I'll be in the god dam 95s lol. I'm sweating like a pedo at a wiggles concert as soon as I pick up a dumbbell..

But otherwise good session, good pump and some good volume overall.

Was a bit disappointed with the pressing but hey now I know the limit and what I can handle and not handle yet. I'm confident I'll get the mobility and ability back to do it at some stage but no point injuring myself just for a plate a side Shoulder Press lol. Stopped well before was going to be pain or lasting tightness, was only on the last rep and after I came off it felt tightish so just left it and hit some Raises instead.

Bodyweight steadily climbing, I'm definitely not going to be lean at 120+ but who cares, strength is the goal here so any aesthetics can take a back seat haha.

[BeastBuilder]

11/12

Arms + Core

 

Low Incline DB French Press/Standing DB Curl > 2 sets of 40/30 - 10kg

2 sets of 30/25 - 12.5kg

2 sets of 25/15 - 15kg

2 sets of 20/15 - 17.5kg

 

Hands Apart Rope Pressdowns/Cable Curls > 5 sets of 20/15 - 40kg/45kg

 

Flex Lewis Triceps Giant Set > 3 rounds - 35kgx20 reps per exercises

 

Barbell Curls/Incline DB Curls (4 second negative) > 40kg/15kgx12/x8, x12/x7, x12/x5, x12/x4

 

TriBar Pressdowns/Alternating DB Curls > 4 sets of 30/30 - 12pl/15kg

 

Cable Ab Pulldowns > 5 sets of 25 - Stack

 

Barbell Roll Outs > 3 sets of 15 - BW

 

Good sessions yesterday, nothing too special, just good paced volume session. Arms are loving the work, feeling big and full. Big Arms equals a Big Bench so will work out well in the end I think haha.

Core work is going well. Must be getting stronger as movements are feeling easier. Guna havta get a bit creative with it I think. Rollouts used to be hard as f*ck but now can smash them out no issue. Might have to try putting some weight on my back or something, some isoholds at the bottom etc. Guna get dat thick core haha

[BeastBuilder]

12/12

Legs

 

Squats > 3 sets of 6 - 200kg, 140kgx12

 

Leg Press > 10plx25, x25, 11plx20, 12plx20, x20, x20, x20

 

Paramount Squat > 1plx15, 2plx12, x12, 3plx8, x8

 

Sissy Squat/Walking Lunges/Leg Extension > 3 rounds of 10/30m(Double Rep Steps)/20 - BW/BW/12pl

 

Leg Extension > 2 sets of 50/10/5 (Pump/Slow&Squeeze@Top/Forced Slow Neg) - 10pl/7pl/7pl

 

 

Sore Abs and tender Hammys make for some god dam slow High Bar Squats. Well they felt slower than they should anyway. Bottoming them out well below depth and a little pause on each rep probably didn't help but f*ck it, just working on muscle and movement atm, not much care on weights as am officially 14 weeks out today so plenty of time to work up to playing with big boy weights.

Accessories killed me, couple heavier exercises, haven't done Paramount Machine in ages and haven't been that heavy on it before, literally every rep was a grind with three plates but the leg feels were real.

I don't even know why we thought the Leg Extension to finish with that rep scheme would be a good idea but it's safe to say that I sat there for a wee bit before risking walking lol.

Can confirm Glute and Quad soreness today, lucky Chest is mostly lying down !

[BeastBuilder]

13/12

Chest

 

Bench Press > 3 sets of 8 - 160kg

 

High Cable Flys > 2 sets of 25 - 6pl

2 sets of 20 - 8pl

 

Low Incline DB Fly Press > 4 sets of 12 - 30kg (1-2-1-2 Tempo)

High Incline DB Flys > 2 sets of 15 - 20kg

 

Side Seated One Arm Hammer Strength Press > 2 sets of 15 - 1pps

2 sets of 12 - 1.5pps, 2ppsx12

 

Pec Dec > 56kgx12.. Left Pec tightened up on the outside, Pec Minor issue I've been having. Left it there.

 

 

So bit of a downer at the end of the session, I just need to put more mobility work in during the week and am missing having my massage guy out of commission so may have to get one elsewhere while he recovers from a broken foot.

But even with that hiccup was still a good session, Bench felt easy enough, pauses on every last rep, nice and controlled, no questions on any reps. Pretty comfortable especially with not backloading as much last night as usual, not intentional but yea was busy haha. So to still feel strong was mint. Looking forward to a couple Bench PBs coming up over the next few weeks.

Good amount of volume before Pec/Shoulder decided to not cooperate so no worries, will just stretch and move more around this week.

 

Another good week of training down, Fourteen Weeks to go till game day !

[BeastBuilder]

14/12

Arms+Core

 

Tate Press/Barbell 21s > 5 sets of 25/21 - 15kg/30kg

 

Wide Neutral Grip Pressdowns/Close Grip Lying Cable Curls > 10 sets of 25/15 - 55kg/50kg

 

Incline DB French Press/DB Spider Curls > 5 sets of 15/12 - 20kg/12.5kg

 

TriBar Pressdowns/Alternating DB Curls > 4 sets of 30/30 - 14pl/17.5kg

 

Decline Sit Ups > 2 sets of 30 - BW

2 sets of 20 - 25kg

Barbell Roll Outs > 2 sets of 12 - BW (3sec hold each rep)

 

Good session yesterday, fucking hot again, I'll get used to it eventually... Good amount of volume, nothing too crazy heavy or intense, just hard volume and plenty of variety.

Core work was a step up. The holds on the Rollouts was piss, fucking pretty hard so will continue trying to get better at those. Potentially do some kind of Roll Out Prone Hold if I'm brave enough lol

[maccaz]

how long do you spend in the gym?

[BeastBuilder]

24 minutes ago, maccaz said:

how long do you spend in the gym?

 

All my sessions during the week are an hour or sometimes a tiny bit more. Otherwise I get raped by traffic and a trip home takes twice as long and I get hanger lol.

Weekend sessions I train with the boys or with the missus so usually f*ck around a bit more so they go like an hour and a half but that's Legs and Chest so arguably the two biggest, most tiring sessions anyway so the extra rest is good.

[maccaz]

22 minutes ago, BeastBuilder said:

 

All my sessions during the week are an hour or sometimes a tiny bit more. Otherwise I get raped by traffic and a trip home takes twice as long and I get hanger lol.

Weekend sessions I train with the boys or with the missus so usually f*ck around a bit more so they go like an hour and a half but that's Legs and Chest so arguably the two biggest, most tiring sessions anyway so the extra rest is good.

sweet, must take not much rest/not f*ck around at all, on paper looks like itd be longer

[BeastBuilder]

15/12

Back

 

Straight Arm Pulldowns > 2 sets of 25 - 60kg

 

Close Neutral Hoist Pulldowns > 2pps x15, x15, 3ppsx12, x12, 4ppsx10, x10, 5ppsx8, x7/4ppsx5/3ppsx5/2ppsx5, 3ppsx14

 

Cable Rope Row/Bent Arm Barbell Pullovers > 12plx20/30kgx15, 16plx15/30kgx15, 2 sets of 18plx15/30kgx15

 

Wide Grip Constant Tension Pull Ups > BWx15+2Full Reps, BWx13+2Full Reps, BWx12+1Full Rep

Medium Underhand Grip Pull Ups > BWx9, x7

 

Yates Row > 60x25, 100x15, x15, 140x7/x3/20kgx20 (Two Arm DB Rows)

 

 

Lats are royally rooted, doing Rows at the end was so hard, didn't realize how hard my reps would take a hit but yolo who cares, felt hard as f*ck anyway.

With Maccaz question I actually started a stopwatch when I started to see how long it would be, just over 57 minutes today. But yea don't really talk to too many people and don't rest much at all between sets if I don't have to.

Can confirm sickening pump was had, feel like I should weigh in in the morning and see how bodyweight is going as I'm feeling bigger and bigger every session lol.

Will be interesting to see how Deads go tomorrow, Lats are likely to be dead as fuarkkk...

[Bigken1985]

On 07/12/2015 at 9:16 PM, BeastBuilder said:

On 14/12/2015 at 8:15 AM, BeastBuilder said:

14/12

Arms+Core

 

Tate Press/Barbell 21s > 5 sets of 25/21 - 15kg/30kg

 

Wide Neutral Grip Pressdowns/Close Grip Lying Cable Curls > 10 sets of 25/15 - 55kg/50kg

 

Incline DB French Press/DB Spider Curls > 5 sets of 15/12 - 20kg/12.5kg

 

TriBar Pressdowns/Alternating DB Curls > 4 sets of 30/30 - 14pl/17.5kg

 

Decline Sit Ups > 2 sets of 30 - BW

2 sets of 20 - 25kg

Barbell Roll Outs > 2 sets of 12 - BW (3sec hold each rep)

 

Good session yesterday, fucking hot again, I'll get used to it eventually... Good amount of volume, nothing too crazy heavy or intense, just hard volume and plenty of variety.

Core work was a step up. The holds on the Rollouts was piss, fucking pretty hard so will continue trying to get better at those. Potentially do some kind of Roll Out Prone Hold if I'm brave enough lol

Has it been hot in chch last few day am been cold as shit in timaru. Hail and shit. Thunder and lightning hardly seems like summer

[BeastBuilder]

Yea bro, she's been pretty hot here.. Although it can't decide what to do, Sunday morning we had the heaviest hail I have ever seen for about 20 minutes with thunderstorm then I went away and sun was out bright as that afternoon, roads steaming etc hot as f*ck at gym again so just can't win lol. NZ summer ftw haha.

 

16/12

Posterior Chain

 

Deadlift > 260x8, 220x8

Dimel Deadlifts > 3 sets of 12 - 140kg

 

Seated Hammer Strength Leg Curl > 5 sets of 8 - 2pl (5 sec hold @ contraction)

 

Back Extension > BWx20, x20, +1plx15, +2plx15, +2.5plx12, x12

 

 

Good session today, found a new movement I really enjoy but hate at the same time. The 260 set on Deads was a rep PB I think but yolo all just steps on the way to the real PBs. Definitely don't think there was another rep there but am happy enough with that after Lats fucked from yesterday and with a shit c*nt bar.

Dimel Deads are something I saw awhile ago and forgot about them until now. So pissed I didn't try them earlier haha. Lock out is always my weakest point due to technique and leverages usually but these will help build the musculature for lock out and once I dial in the volume and technique work leading up to comp I think it will pay off big time if I can hit them with some volume over the next few weeks till comp.

If you don't know what they are, definitely YouTube it. It's basically a top half rep Deadlift with a pause at the bottom and at the top. Will help heaps with tightness, Upper Back, Glutes, explosiveness through the hips.

Heavy Back Extensions haven't made their way into program for awhile but I do enjoy them. Nothing quite like a big thick back.

Feeling good at the moment in general which is dope, loving it and loving having a big goal to aim for.

[jimmybro1]

Still doing that crazy volume swolider !

 

Going to move up to the u125s? lolz 

[BeastBuilder]

4 minutes ago, jimmybro1 said:

Still doing that crazy volume swolider !

 

Going to move up to the u125s? lolz 

Lol of course bro !

Funny you should say that, you're obviously not an avid reader, I am disappoint.. Haha. I am moving into the 125s at PR8. After the biggest total, bodyweight is irrelevant imo. Guna be fun !

[jimmybro1]

3 minutes ago, BeastBuilder said:

Lol of course bro !

Funny you should say that, you're obviously not an avid reader, I am disappoint.. Haha. I am moving into the 125s at PR8. After the biggest total, bodyweight is irrelevant imo. Guna be fun !

Oh nice, I think I remember re-calling that but with the brain injury and all memory isn't my game at the moment :P 

 

Wait until your an old kent those joints won't handle that volume ! ha 

[BeastBuilder]

14 minutes ago, jimmybro1 said:

Oh nice, I think I remember re-calling that but with the brain injury and all memory isn't my game at the moment :P 

 

Wait until your an old kent those joints won't handle that volume ! ha 

Lol fair play bro I won't hold it against you, can't discriminate against the disabled haha.

When I'm old volume is probably all I'll be able to do, won't be able to handle anything heavy ! Either way suits me, as long as I lift and don't turn into on of those creepy old guy joggers with shorts that are only that one size too small and tube socks lolol

[jimmybro1]

7 minutes ago, BeastBuilder said:

Lol fair play bro I won't hold it against you, can't discriminate against the disabled haha.

When I'm old volume is probably all I'll be able to do, won't be able to handle anything heavy ! Either way suits me, as long as I lift and don't turn into on of those creepy old guy joggers with shorts that are only that one size too small and tube socks lolol

Being a seedy old kent of the elliptical, while checking out the young talent   

[BeastBuilder]

16 minutes ago, jimmybro1 said:

Being a seedy old kent of the elliptical, while checking out the young talent   

I think at about 65-70 is an acceptable age for me to drive a mobility scooter all day but then go to the gym and squat 500lbs then do 45 minutes on the Elliptical as my accessory work/to get my testosterone levels up from all the honeys walking on the treadmills in front of me.

[jimmybro1]

14 minutes ago, BeastBuilder said:

I think at about 65-70 is an acceptable age for me to drive a mobility scooter all day but then go to the gym and squat 500lbs then do 45 minutes on the Elliptical as my accessory work/to get my testosterone levels up from all the honeys walking on the treadmills in front of me.

every gyms got to have at least one character! 

 

But I think you will have to change gyms as Canterbury fitness already seems to have plenty lolz