Building The Beast

[maccaz]

1 hour ago, BeastBuilder said:

No Maccas or BK etc cos that's pretty rubbish

careful

but nah srs agree, i feel as though especially kebab and stuff in general from kebab places you get a lot more protein per $ than with the usual chain fast foods

[BeastBuilder]

2 hours ago, maccaz said:

careful

but nah srs agree, i feel as though especially kebab and stuff in general from kebab places you get a lot more protein per $ than with the usual chain fast foods

 

Lol you know it's true.

But yea definitely just better quality meat, less deep fried fats etc.

I am a sucker for good Burgers though, nothing here quite matches up to one I had in Melbourne city last trip though which leaves me disappoint lol

[BeastBuilder]

6/01

Posterior Chain

 

Deadlift > 3 sets of 5 - 160kg

Pause Deadlifts > 2 sets of 6 - 140kg

Romanians > 2 sets of 10 - 100kg

 

Seated Hammer Strength Leg Curl > 4 sets of 12 - 1.5pl

 

Back Extension Deadlift+Row > 3 sets of 15 - 40kg

 

Lying Leg Curl > 4 sets of 12 - 25kg

 

 

Played around with a few things yesterday accessory wise to trial some new exercises that I'm considering implementing. Deads felt good and really fast, movement pattern feels really good and I think my technique will have a much better starting point this prep.

Pause Deads werr harder than I thought and will be awesome I think. You basically just break the floor and pause there for a second and then try explode up then put the bar completely down and start in your normal Deadlift position again. Really feels like it will make me body aware in that starting position and all the right muscle groups were feeling hit.

I read an article last week about the Back Extension Deads and they added a Row into the top of the movement too, feels redic on your Back, literally the whole back gets hit and it was f*ck all weight, these are guna be fun over the prep.

 

[BeastBuilder]

7/1

Delts

 

Cuban Press/Y Raise/Seated Side Raise > 2sets of 12/12/20 - 6kg

 

Seated DB Press > 20x15, 25x15, 30x15, 35x15

 

Seated Side Raise > 4 sets of 15 - 15kg

 

Lying Cable Rear Fly/Rear Row > 2 sets of 25/25 - 15kg

2 sets of 20/20 - 20kg

 

Dual Cable Side Raise/Face Pull > 4 sets of 15/20 - 15kg/50kg

 

Bradford Press/Alternating Front Raise/Alternating Side Raise > 3 sets of 15/20/20 - 30kg/10kg/10kg

 

 

Good sessions yesterday, quick as, 45 minutes, light weights, shit load of reps, got the blood flowing. Could get used to this deload week thing, training has never been easier haha.

Looking forward to starting prep this weekend, love training towards a goal.

10 weeks to go.

[BeastBuilder]

Prep time !!

 

Busy weekend, haven't had a chance to post sessions, will just start from yesterday with my first Squats of Prep. I did an Arms session on Friday but was nothing too exciting and was more just cos I got bored and couldn't let my last Arms day get away on me.

 

ProRaw 8 Prep Week One Day One & Two

 

 

9/1

Squat

 

Squats > 200x5, 220x2, 4 sets of 4 - 230kg

 

Pause Squats > 5 sets of 2 - 125kg

 

Cable Leg Press/Walking Lunges/Leg Extension > 3 sets of 20/15m(Double Pump)/25

 

Lying Leg Curl > 4 sets of 12 - 30kg

 

Cable Ab Pulldown > 3 sets of 30 - Stack

 

Fuuaarrkk, not what I was expecting at all lol. Heaviest start to a prep I've ever had. Have obviously barely done a set over 200kg since comp and have been going sleeves and beltless, so was redic, body was not ready can confirm lol. Watching the vids it wasn't as slow as I thought, but always feels harder and heavier when you're doing it ! Time to bring up my povo Squat I guess. Tightness with the bigger weights, keeping chest high and just confidence under the bar again are definite weaknesses atm but we'll be right. At least the Pause Squats felt good lol.

 

 

10/1

Bench

 

Bench > 2 sets of 3 - 120kg

2 sets of 4 - 130kg

2 sets of 5 - 140kg

 

Pendlay Row > 60x15, 80x15, x15, 100x10, x10, 120x8

 

Floor Press > 4 sets of 10 - 100kg

 

Close Neutral Grip Pulldowns > 80x20, 110x10, x10, 135x8, x8

 

Solid session today to get the first weekend of prep all done.

Weights were a lot easier today than the Squats yesterday but I'm guessing that's just cos I pushed the weights on Bench more than Squat so I have hit higher relative weights over the last few weeks on Bench. Accessories were good, going to be a lot more consistent in which accessories I hit during sessions and use just straight progressive overload to get stronger rather than trying to destroy a specific muscle group.

 

 

So just as I haven't explained to well previously, my split is staying basically the same in regards to the main movements. But my accessories are shifting to movements that will help my main movents the most rather than just doing what rapes my chest the best. 

So my split will look something like this:

Monday - Rest or Extras

Tuesday - Whatever I didn't do Monday

Wednesday - Deadlifts

Thursday - Bench

Friday - Rest

Saturday - Squats

Sunday - Bench

 

So I have started prep on a Saturday so that counts as Day One, instead of the usual starting a week on a Monday.

Will be interesting to see how it goes

[BeastBuilder]

Okay so this week I got the call from MassageBrah that he was back in action so I had a rest day yesterday and got him to come over, as good as ever ! Going to get these consistently throughout prep to keep niggles at bay and I feel heaps better and more mobile afterwards.

So this led to today being Extras session and it went something like this.

 

ProRaw 8 Prep Week One Day Three

 

12/01

Extras

 

Tricep/Elbow Warm Ups > Rope Pressdowns, Bike Rack Cable Extensions, One Arm DB Extensions - 200 reps

 

Yates Press > 27kgx25, 47kgx15, 57kgx10, 67kgx10, 37kgx20

 

Seated Side Raise > 3 sets of 20 - 12.5kg

2 sets of 12 - 17.5kg

Y Raise > 2 sets of 15 - 6kg

 

Face Pulls > 5 sets of 20 - 14pl

 

Barbell Curls > 2 sets of 15 - 35kg

3 sets of 10 - 45kg

 

Hip Machine > 30kgx25

Adduction - 3 sets

Abduction - 3 sets

 

 

Still figuring out what this day will be, mostly a day to keep me from going crazy from being out of the gym lol. But it will be productive I swear. Will hit heavy Tris first up, try get them stronger for Bench, rotate exercise every 3 weeks or something. Then just general Shoulder work to keep them healthy, strong and supportive. Little bit of Biceps just cos I'm vain lol and also to keep them strong so I don't injure them down the line with heavy Pulls, I think that is a big factor in people hurting Biceps deadlifting is neglecting training them in the first place. And finished off with some Hip work to try and make them more stable and strong for Squats. Having a big focus on Glutes over the coming weeks as per Coach's instructions, guna try remember to do Banded Chair/Beach/Box Squats each day and some Clams or Fire Hydrants as well. Get these Glutes keen to get involved !! I'll be sending him the bill for my new jeans lol

[Realtalk]

Were your 230kg squats w/wraps?

[BeastBuilder]

51 minutes ago, Realtalk said:

Were your 230kg squats w/wraps?

Yea bro, haven't been using wraps for the last 7-8 weeks so started them for Prep just to get back used to them. Only really have 8 Squat sessions or so before comp so no time like the present !

Was an old pair and not very tight though obviously lol

[Realtalk]

Ah it's expected. Will come back in no time! Better to start light than go in gung ho and be dissaponted. Good start!

[BeastBuilder]

8 minutes ago, Realtalk said:

Ah it's expected. Will come back in no time! Better to start light than go in gung ho and be dissaponted. Good start!

Definitely bro !

Was actually a lot quicker than it felt, just lacking the tightness and Posterior Chain activation atm to make them look perfect. Coach was happy enough for Week One so onwards and upwards from here.

 

Have a couple pairs of wraps I'm working my way up through, oldest first (Inzer Iron Zs) then have a more recent pair (Ricochets) and then have some new ones (Ricochets) for final sessions and on the day.

[BeastBuilder]

ProRaw 8 Prep Week One Day Four

 

13/01

Deadlift

 

Deficit Deadlift > 5 sets of 4 - 255kg

 

GHR > 5 sets of 6 - BW

 

Pause Deadlifts > 3 sets of 8 - 120kg

 

GHR Back Extension Deadlift+Row > 3 sets of 12 - 30kg

 

 

Well that was a doozy.. I guess I should be thankful I only have a couple weeks of Deficits this time instead of like sic weeks like last time.

Felt pretty solid though, all moved well, strength good, hardest part is holding the tightness and practicing the right movement pattern. Conditioning good too, last reps were just as good and fast as the first ones.

GHRs woke me up pretty quick and regret stopping doing them lol. Will come back quick enough though. Bring on the Squat and Deads gains.

Solid session and good start to Pulls for the prep. Better than expected. 

[BeastBuilder]

ProRaw 8 Prep Week One Day Five

 

14/01

Bench

 

Bench Press > 140x4, 155x3, 2 sets of 2 - 165kg, 150x5

 

TBar Row > 2plx15, 4plx12, 6plx8, x8, 3plx20

 

Incline Bench > 100x10, 2 sets of 8 - 120kg, 100x12

 

Face Pulls > 4 sets of 25 - 14pl

 

Wide Grip Pulldowns > 100x15, 115x12, 130x10, 140x8

 

Good session to finish off first week of prep. Bench feeling pretty good and quick. Should be some good strength gains going back to Benching twice a week plus being more consistent with accessories and just working on progressive overload. Also shifted grip out a tickle again, slowly getting to where i need to be, definitely feel the reduced range of motion compared to how I was having to Bench previously. Hoping for 210-220 by comp time. Time to put in the work.

[BeastBuilder]

ProRaw 8 Prep Week Two Day One & Two

 

16/01

Squat

 

Squat > 5 sets of 5 - 220kg

 

Pause Squat > 5 sets of 2 - 140kg

 

Lying Leg Curl > 40x12, 55x10, 70x10, 80x8, x8

 

Cable Ab Pulldowns > 19plx30, Stackx30, 2 sets of 25 - +20kg

 

Hip Machine > Abduction - 3 sets of 25 - 35kg

Adduction - 2 sets of 25 - 35kg

 

 

Solid session, Squats felt good, guess body just needed a week to say wake up you're hitting heavy stuff now lol. All reps were quick and tight. Still not perfect but definitely an improvement on last week.

Can confirm Glute pump, no homo lol.

 

17/01

Bench

 

Bench Press > 140x3, 165x2, 3 singles - 175kg, 150x6

 

Pendlay Row > 60x15, 80x15, 100x12, 120x10, 140x8

 

Floor Press > 2 sets of 12 - 100kg

2 sets of 10 - 130kg

 

Close Neutral Pulldowns > 80x20, 115x12, x12, 140x8, x8

 

Another good weekend session. Presses were flying up even with long pauses. Think we're taking the progression weight and rep wise relatively slow with Bench to ensure my Shoulder doesn't throw a spanner in the works again but should work well. My grip is basically where it needs to be now, I'll measure up on Thursday and see given that the gym bar has weird rings, but yea I feel like I'm just inside max comp grip.

[Terrymundo]

this journal has cured my insomnia

[BeastBuilder]

3 hours ago, Terrymundo said:

this journal has cured my insomnia

 

Glad to be of service bic boi

[BeastBuilder]

ProRaw Prep Week Two Day Three

 

18/12

Extras

 

Tricep Warm Up > Rope Pressdowns, Bike Racks, Overhead DB Ext - 200 reps

 

Yates Press > 27x30, 47x20, 67x10, 77x8, 37x25

 

Seated Side Raises > 2 sets of 20 - 12.5kg

3 sets of 15 - 17.5kg

Y Raises > 7kgx20, x15

 

Face Pulls > 4 sets of 25 - 15pl

 

Barbell Curls > 30x15, 2 sets of 12 - 40kg, 2 sets of 10 - 50kg

 

Pull Throughs > 4 sets of 15 - 15pl

 

Hip Machine > Abduction - 3 sets of 30 - 35kg

Adduction - 2 sets of 30 - 35kg

 

 

Felt pretty strong today for some reason, too bad it wasn't a day to go heavy lol.

Everything went well though, working on the areas that will assist my lifting the most.

With Bench I've been quick off my Chest and my Lockout is usually my downfall, so going to really nail this heavy Tricep work when I can. Ideally if I could get up to 100kg+ I would be stoked on Yates Press.

I missed Pull Throughs last week cos we did Deads at one of the lads places so no cables so I will likely just keep them on this day as I really find them helpful for Squats and Deads.

Hip Machine is guna stick around I reckon, will help with activation of all the muscles around my Hips, mainly Gluted and Adductors. Help with stability and explosiveness on my Squat. When I do a few bodyweight Squats in between sets it feels fucking awesome so I think it'll carry over. Must look like an absolute tool but f*ck wait till they see me with weight on my back lol

[BeastBuilder]

20/01

Deadlift

 

Deficit Deadlift > 5 sets of 3 - 265kg

 

GHR > BWx8, x8, x10, x10, +10kgx8

 

Pause Deadlifts > 3 sets of 8 - 140kg

 

GHR Back Extension Deadlift+Row > 3 sets of 12 -30kg

 

 

Wew.. Lower Back fukn rekt brahs...

Deficits felt dick again, I hate those bastards, but looking at them on the video's afterwards they were all relatively quick, definitely hit the right groove perfect on a few reps and these flew up and felt like I hardly lifted it lol.

GHRs are slowly coming back, all about dem Ham and Booty gains !

Body felt good, whole Posterior Chain felt worked hard by the end of it !

 

In other news I got some Magnesium tablets to help me sleep better to recover more. Supposed to relax your muscles and nervous system with heavy, hard training. Definitely worked to an extent, for the first time ever I slept through my alarm, felt good once I got up though, fresh as. Bit late for work but yolo idgaf lol.

[soundsgood]

What do you do your deficits standing on bro?  And how much height does it add?  

 

I've been doing it standing on 2 fat plates stacked upwhich I estimate round 4" and my feet have closer stance than normal (due to diameter of plates) and feet only just fit under bar.  I think I'm doing it wrong.

[BeastBuilder]

6 hours ago, soundsgood said:

What do you do your deficits standing on bro?  And how much height does it add?  

 

I've been doing it standing on 2 fat plates stacked upwhich I estimate round 4" and my feet have closer stance than normal (due to diameter of plates) and feet only just fit under bar.  I think I'm doing it wrong.

Lol I wouldn't necessarily say wrong buuutttt... it's not the best way for your objectives. Don't get me wrong I've done the same thing in the past and gotten an insane Back pump but from a Powerlifting perspective it's not ideal.

 

I use a couple plates side by side, adds about an inch and a half. If I was you I'd take it down to just one of the plates you've been using, 1.5-2" is the sweet spot.

 

If you can I would say use some plates that are same thickness but smaller diameter if you can and put them side by side so you can do your normal stance as this is the motor pattern you're trying to train.

 

The purpose of a Deficit from a powerlifting perspective is to make you better at getting and holding your starting position for that bit longer, since Deadlift is quite dependant on you getting the right position to begin the lift and it will literally dictate how the rest of the lift goes if you stuff it up or get it spot on.

 

More deficit and making the lift harder isn't necessarily beneficial in this case as once you get too high you'll round over and lose any kind of resemblance to your actual starting position, doesn't let you get a proper breath at the start, doesn't let you tighten up your back and pull your chest up right etc etc, the list goes on.

 

So you in your case I would take the  height down and try make your stance more like your normal Deadlift if possible. And try to set up just like you would for a normal Dead and hold that position for the extra range that you have created.

 

You're doing it to build your Deadlift, not get a big Deficit pull or get extra points for a higher deficit lol. So the more you can do to make it more like your actual Deadlift the better the motor pattern learning and technique learning will be and the more benefit you should get.

[soundsgood]

Damn that does make more sense!  Curling over to get to the bar that extra few inches with my short T. rex arms gives me a wicked back pump and prob not helping the lift.  

Thanks for that advice man! 

[BeastBuilder]

22/01

Bench

 

Bench Press > 3 sets of 2 - 165kg

2 sets of 2 - 170kg

 

TBar Row > 2plx15, 4plx12, 6plx10, 7plx8, 3plx20

 

Incline Bench > 100x10, 120x8, 130x8, 100x12

 

Wide Grip Pulldowns > 80x20, 110x15, 130x12, 150x10

 

 

Productive session yesterday, everything felt pretty darn good. Bench was easy as, everything flew up, tightness was on point. I just need to work on getting my feet back further under me and setting up my shoulders better and holding the tension  I create when I swing through. Slowly all coming together well though.

Felt strong on everything else, no lift outs for Incline so did the awkward unrack myself and slide down the bench, works surprisingly well !

[Terrymundo]

Yeah sliding down the  incline bench is great haha. A tad dodgy under heavy weight though. Good stuff all round

 

[BeastBuilder]

3 hours ago, Terrymundo said:

Yeah sliding down the  incline bench is great haha. A tad dodgy under heavy weight though. Good stuff all round

 

Lol yea bro, pretty dodgy but f*ck it here for a good time not a long time !

Ideally I'd like to be repping over 160kg on the Incline soon so will see how it goes.

 

23/01

Squat

 

Squats > 5 sets of 3 - 240kg

 

Pause Squat > 5 sets of 2 - 160kg

 

Lying Leg Curl > 40x15, 60x12, 75x10, 90x8, x8

 

Hip Abduction/Banded Box Squat > 3 sets of 25/8 - 35kg/BW (Light Band around knees)

 

Barbell Rollouts > 3 sets of 12 - BW

Light Band Assisted From Toes > 3 sets of 6 - BW

 

 

Literally one of the hardest workouts I think I have actually ever done lol. Never done that kinda volume at 240kg before. Fucking rekt. Prime example of something I explained in SG's journal. If I hit one set at 240kg I could probably do 8 reps at a guess but this way I got 15 and they were all better quality than I would have got maxing out on one set.

Fucked me up something wicked though lol. And I made the mistake of looking at next weeks programming and the weight and sets go up so I'm really not looking forward to that !

Banded Box Squats are something new Coach wants me to do to build a bigger booty. Can confirm Glute pump of the gods after these. I put the band around my knees doubled up, stand an inch or two wider than my normal stance and have a bench set up at parallel. Slow and control is the key and I brace like I'm doing an actual Squat. Push out against the band and go down and up slow as, lightly touching the bench at the bottom. Highly recommend.

Rollouts from my toes are a step closer. Used the light band around my ribs hung from Pull Up bar. Hard as f*ck still and gave me just enough help to trust myself to go down. Should be good !

Productive Saturday, now I'm ruined lol

[BeastBuilder]

24/01

Bench

 

Bench Press > 5 sets of 2 - 165, 165, 175, 175, 180

 

Pendlay Row > 60x15, 100x12, 130x8, 150x8

 

Floor Press > 100x10, 120x10, 140x8, 150x8

 

Close Neutral Pulldowns > 80x10, 110x15, 130x10, 150x8

 

 

Good session yesterday, really good actually. Changed my set up slightly and it worked a treat. I used to set up behind the bar swing through with hands in middle then once I set on the bench I'd set my grip, instead now I swing through with my grip already set, let's me hold a lot more tightness rather than loosing a little bit when I let go of the bar to reset grip. I didn't expect much of a difference but it was a decent difference I think. Tight as hell. Was the best 180 has ever felt. Legitimately think I could have pressed 200 yesterday so that's a nice confidence boost. Should be a good next few weeks !

Accessories were feeling pretty strong, should be shifting some decent numbers on those movements soon too.

 

Deep Tissue today, definitely need it after the weekend !

[maccaz]

2 hours ago, BeastBuilder said:

 I used to set up behind the bar swing through with hands in middle then once I set on the bench I'd set my grip, instead now I swing through with my grip already set

 

me too, tried both ways, lose tightness if fussing about grip after already in place, better to grab it with the grip im gonna use