Building The Beast

[BeastBuilder]

26 minutes ago, maccaz said:

 

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

 

Definitely bro. I can't believe never tried it before lol.

Also have my grip back out to where it should be and where I'm strongest so watch this space.

[BeastBuilder]

ProRaw 8 Prep Week Three Day Three

 

26/01

Extras

 

Tricep/Elbow Warm Up > 200 reps - Pressdowns, Bike Racks, Band Pressdowns

 

Yates Press > 27x30, 47x20, 67x10, 87x5, 47x15

 

Side Raises > 2 sets of 20 - 12.5kg

2 sets of 15 - 17.5kg, 20kgx12

 

Y Raise > 8kgx15, x15

 

Face Pulls > 15plx25, 3 sets of 25 - 16pl

 

Barbell Curls > 30x15, 40x15, 50x10, x10, 20x40

 

Pull Throughs > 2 sets of 15 - 15pl

2 sets of 15 - 16pl

 

Hip Machine/Banded Box Squat > Abduction/Squat - 2 sets of 20/10 - 40kg/BW

Adduction/Squat - 2 sets of 20/10 - 40kg/BW

 

 

Good session today, happy with how all this accessory stuff is going.

I think that's probably the end of Yates Press for me for now though, happy to shift that kind of weight, was fucking hard but felt good. No benefit in going heavier for me for now though to be honest so I'm going to continue with some kind of Heavy Tricep movement but haven't decided what yet. I'll figure it out over the next week and see what will be best.

Glutes are loving all the extra work, I swear I've never had such ridiculous booty pumps lol. Should pay off though, more Glute activation and control equals a bigger Squat and Dead so fingers crossed it's not just a waste of time haha

[soundsgood]

On 23 January 2016 at 5:56 PM, BeastBuilder said:

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 !

 

Sometimes it's better to be naive ? 

 

You know it's coming but burying head in sand helps hahaha

 

Solid benching man, good volume all round.  Not so sure about how much you getting thru on accessory day.  Making me feel lazy AF now lol

[BeastBuilder]

52 minutes ago, soundsgood said:

 

Sometimes it's better to be naive ? 

 

You know it's coming but burying head in sand helps hahaha

 

Solid benching man, good volume all round.  Not so sure about how much you getting thru on accessory day.  Making me feel lazy AF now lol

Lol yea I'm trying to pretend it's not happening. 

 

Yea everything feels good atm, ticking along nicely, not guna be that joker who's almost there with  290 Squat and 195 Bench for much longer lolol. Seriously depressing numbers being so close to the milestones..

Guess it could be worse, like Mr 597.5 ahaha

 

Get that day done in just over an hour. Not to rub it in or anything lol

[soundsgood]

One hour to do like 30 sets?  

 

What an antisocial guy!  Anyone would think you just go to the gym to train

[BeastBuilder]

2 hours ago, soundsgood said:

One hour to do like 30 sets?  

 

What an antisocial guy!  Anyone would think you just go to the gym to train

Lol *just over an hour

 

That's what the extra couple minutes is for, give enough people the stink eye so they don't annoy me.

If I take any longer than that I get raped by traffic on the way home and I get restless as f*ck so that's a good motivator to get shit done lol

[maccaz]

2 hours ago, BeastBuilder said:

 

Guess it could be worse, like Mr 597.5 ahaha

 

 

 

real jerk

[BeastBuilder]

ProRaw Prep Week Three Day Four

 

27/01

Deadlift

 

Deadlifts > 4 sets of 4 - 265kg

 

GHR > 2 sets of 10 - BW

3 sets of 10 - +10kg

 

Pause Deadlifts > 120x10, 2 sets of 8 - 160kg

 

GHR Back Extension Deadlift+Row > 3 sets of 12 - 40kg

 

 

Solid session yesterday, first Deads from the floor in awhile, felt easy as, all were quick, easiest that weight has ever felt.

Think my set up is on point most of the time now so positioning is much better throughout the movement.

Pause Deads were quite hard tbh, might have to drop the reps a lil next week. Definitely feel like it's building strength in the right places though.

Big Pulls to come over the next few weeks !

[BeastBuilder]

ProRaw 8 Prep Week Three Day Five

 

28/01

Bench

 

Bench Press > 5 sets of 5 - 160kg

 

TBar Row > 2plx20, 4plx15, 6plx10, 7.5plx8

 

Incline Bench > 100x10, 120x8, 140x8, 100x15

 

Wide Grip Pulldowns > 85x15, 120x12, 140x10, 160x8

 

 

Relatively easy work on Bench today. Felt good though. Tightness was good, set up is feeling good. Tried a slightly different foot position with my toes pointed more forwards instead of kinda at a 45° like they are now. Aim was to increase a bit of tightness through the hips but it felt like it hurt my leg drive so was kinda a trade off for not a lot in return. Will probably just stick with how I have been doing it. Bench technique is pretty spot on so we just play around with small things that might help, and easy enough to scrap it if it doesn't work or keep it if it does eg changing the set up grip.

Accessories felt strong. PBs on TBar and Incline I think if they even really count lol.

Incline should carry over well to Bench though.

[BeastBuilder]

ProRaw 8 Prep Week Four Day One

 

30/01

Squat

 

Squats > 6 sets of 3 - 247.5kg

 

Pause Squat > 3 sets of 3 - 180kg

 

Lying Leg Curl > 40x15, 60x12, 80x10, 95x8

 

Hip Machine/Banded Box Squat > Abduction/Squat - 3 sets of 25/8 - 45kg/BW

Adduction/Squat - 2 sets of 25/8 - 45kg/BW

 

 

Okay... I take it back.. This one is the hardest Squat session I have ever done lol.

Cheeky bastard put the weight up plus gave me and extra set from last week.. Where's the logic haha. Absolutely wrecked now.

They felt strong though, positioning and technique definitely improved over the last few weeks as I've been using the wraps and working with heavier weight frequently. Happy to get it done though, gotta put in the hard work to bring my Squat up. Can't be in the 125s squatting anything under 300, wouldn't belong at all. Feeling very on track though, even if I am getting raped each week !

Accessories were good, felt good after the Squat hell, anything was guna feel like heaven.

Really liking the Banded Box Squats though, improving my activation like nothing else and who doesn't like a phenomenal booty pump lol

[maccaz]

1 hour ago, BeastBuilder said:

ProRaw 8 Prep Week Four Day One

 

30/01

Squat

 

Squats > 6 sets of 3 - 247.5kg

 

Pause Squat > 3 sets of 3 - 180kg

 

Lying Leg Curl > 40x15, 60x12, 80x10, 95x8

 

Hip Machine/Banded Box Squat > Abduction/Squat - 3 sets of 25/8 - 45kg/BW

Adduction/Squat - 2 sets of 25/8 - 45kg/BW

 

 

Okay... I take it back.. This one is the hardest Squat session I have ever done lol.

Cheeky bastard put the weight up plus gave me and extra set from last week.. Where's the logic haha. Absolutely wrecked now.

They felt strong though, positioning and technique definitely improved over the last few weeks as I've been using the wraps and working with heavier weight frequently. Happy to get it done though, gotta put in the hard work to bring my Squat up. Can't be in the 125s squatting anything under 300, wouldn't belong at all. Feeling very on track though, even if I am getting raped each week !

Accessories were good, felt good after the Squat hell, anything was guna feel like heaven.

Really liking the Banded Box Squats though, improving my activation like nothing else and who doesn't like a phenomenal booty pump lol

 

fuu thats crazy bro.

 

247.5 6x3 makes me feel like 300+ should be there, thats fucked

[BeastBuilder]

11 hours ago, maccaz said:

 

fuu thats crazy bro.

 

247.5 6x3 makes me feel like 300+ should be there, thats fucked

 

That's my thoughts along those lines too bro.

I guess we'll just see how the next few weeks progress, feeling like it'll be good though. Haven't had a look at the weights/sets/reps for next week yet, too scared lol.

[BeastBuilder]

ProRaw 8 Prep Week Four Day Two

 

31/01

Bench

 

Bench Press > 7 sets of 3 - 140, 140, 150, 150, 160, 160, 160

 

Pendlay Row > 60x15, 100x12, 140x10, 160x6

 

Face Pulls > 2 sets of 25 - 15pl

3 sets of 25 - 17pl

 

 

Skipped a couple accessories today as was pushed for time and body wasn't feeling fantastic due to a couple factors.

Obviously yesterday's session was a massive hit on recovery so was pretty fatigued today, body all over buggered, totally different to the big Bodybuilding style Leg sessions we used to do.

Also on Bench from Thursday, Coach reckoned I was touching too low with my presses so I tried touching a bit higher today. Think I may have gone a bit high and will have to find a happy medium next time. Couldn't activate my Lats the same as with a tighter tuck, bit of a niggle on my Shoulders again and the real limiting factor was my Biceps, got quite sore down where the tendon and muscle belly connect, unsure what that's from but really limited my pressing, lucky it was a light reps day. So will see what Coach says, I think I'll drop touching point a lil back down again, I was quite enjoying pain free pressing lol.

Oh well got the necessary work done and then some so happy enough, hopefully be able to figure it out, bit late now to change heaps around.

[BeastBuilder]

ProRaw 8 Prep Week Four Day Three

 

2/02

Extras

 

Tricep/Elbow Warm Up > Cables - 200 reps

 

Low Incline DB French Press > 15x25, 20x20, 25x12, 30x10, 17.5x25

 

Standing Side Raises > 10x30, x30, 15x20, x20, x20

 

Alternating Front Raise > 2 sets of 30 - 20kg

 

Face Pulls > 4 sets of 25 - 17pl

 

Barbell Curls > 30x20, 40x15, 50x10, 60x10, 20x40

 

Pull Throughs > 4 sets of 15 - 16pl

 

Hip Machine/Banded Box Squat > Abduction/Squat - 2 sets of 20/10 - 45kg/BW

Adduction/Squat - 2 sets of 20/10 - 45kg/BW

 

 

Was meaning to do this Monday but got busy and also was probably good to rest Shoulders and Biceps after Sunday's session. Hitting this session either day doesn't seem to affect my Deads today anyway as it's not a heavy taxing session.

Everything felt pretty good though, feeling strong on everything these days which is nice. Even though it's little movements, feeling strong or getting a good feeling or pump on them makes for better sessions and more confidence built.

 

Coming up six weeks out this weekend so all my working weights are ramping up nicely, guna be some reasonable weights shifted for decent volume over the next few weeks.

[BeastBuilder]

ProRaw 8 Prep Week Four Day Four

 

3/02

Deadlift

 

Deadlift > 3 sets of 3 - 282.5kg

2 sets of 4 - 250kg

 

GHR > BWx10, x10, +10kgx10, +20kgx8, x8

 

Pause Deadlift > 120x10, 160x8, 180x8

 

Back Extension Deadlift+Row > 3 sets of 12 - 50kg

 

 

Mint session yesterday, nailed it. Easiest that kinda weight has ever felt. Reps were quick as, could do 6+ in a set if I pushed it I reckon. Which is positive as my best last prep was 280x5 and this definitely felt easier than that did. Am up pulling over 300 for volume from next week onwards so guna be fun lol.

GHRs are clicking again, guna hopefully get heavier on those as the carry over is second to none.

Looking forward to a big pull coming up and not fucking it up like last time where I couldn't showcase my strength at all.

[BeastBuilder]

ProRaw 8 Prep Week Four Day Five

 

4/02

Bench

 

Bench > 140x3, 150x3, x3, 160x2, 170x2

 

TBar Row > 2plx20, 4plx15, 6plx10, 8plx7, 4plx15

 

Incline Bench > 100x10... Stopped due to Shoulder

 

Face Pulls > 2 sets of 25 - 17pl

2 sets of 25 - 18pl

 

 

So feels like fucking deja vu.. Shoulder being a slut again. Just niggly and sore under load at this stage, developed back from higher touching point on Sunday.

Protected it a bit today by lifting my head off the bench, does that point to what the issue is anyone with good anatomy knowledge ?

Bit of a slut so am hitting the voltaren and ice atm so it doesn't get any worse. Will probably skip Bench this weekend to work on making it 100% again. May also drop down to Bench once a week from here if my body can't handle twice. Will have a yarn to Coach and figure it out.

Hopefully caught it early enough, so annoying since everything was feeling fucking awesome !

[BeastBuilder]

ProRaw 8 Prep Week Five Day One

 

6/02

Squat

 

Squat > 5 sets of 2 - 255kg

 

Pause Squat > 4 sets of 3 - 140kg (Knees Banded)

 

Lying Leg Curl > 50x15, 70x12, 90x8, 100x6, 70x10

 

Hip Machine/Banded Box Squat >

Abduction/Squat > 3 sets of 20/10 - 50kg/BW

Adduction/Squat > 2 sets of 20/10 - 50kg/BW

 

 

Solid session today. Good reps all round. Hard work doing five big sets again but reps in the tank on every set. Was redic hot, literally was sweating before I even started. Dripping with sweat by the time I was done.

Not looking forward to next week but if I can handle it I'll be extremely confident come comp time.

Accessories were good, everything feels light after Squats like those lol. The Pause Squats with the band around my knees was dope, like an isometric Glute contraction at the bottom and felt really explosive.

 

Shoulder feels okay ish so will most likely attempt some Bench tomorrow, maybe a narrower grip we'll see how we go !

[BeastBuilder]

ProRaw 8 Prep Week Five Day Two

 

7/02

Bench

 

Bench > 140x4, 160x3, 170x2, x2, 175x2, x2, 180x2, x2

 

DB Row > 35x20, 40x20, 45x20, x20

 

Low Incline DB Flys > 3 sets of 10 - 8kg (3 seconds @ Stretch)

 

Close Neutral Hoist Pulldown > 2ppsx20, 3ppsx15, 4ppx10, x10

 

Chest Support Rear Raise > 3 sets of 25 - 10kg

 

 

Wow okay I'm really not sure where that came from but I went from planning on not Benching to having one of the best sessions of Pressing I've had in a long time.

Shoulder was pain free ! I think I may have solved my issues, touch wood..

So from Thursday I've been having 75mg Voltaren a day plus iced it Thursday and Friday nights for about half an hour each time.

I got onto Youtube to MoblityWOD channel, I've talked about this guy before (Kelly Starett, the Supple Leopard lol), and found his recommendations for fixing Internal Rotation issues and Bicep Tendon. Worked a treat !

I spent 10-15 minutes warming up and going through some of his drills before I hit the Bench and I felt awesome straight away. Position was on point, no restrictions or pain. Every set was quick, the 180s were moving better than they ever have. Stoked.

Decided to not push any extra Pressing and just did some light Flys to stretch out instead, good move, felt great.

Hit same kinda mobility stuff for about 10 minutes post session too and Shoulder feels like a million bucks. So if I have to do that warm up every time I want to Bench then so be it, it works amazingly well.

I'll take it as a wake up call though and get back on top of my mobility stuff for sure, at least for the rest of prep, this Comp is too important to f*ck it up now.

[BeastBuilder]

ProRaw 8 Prep Week Five Day Three

 

8/02

Extras

 

Shoulder Mobility/Rehab > 15 minutes

 

Tricep Warm Up > Cable Work - 200 reps

 

Low Incline DB French Press > 15x30, 20x20, 25x20, 32.5x10, 15x30

 

Side Raises > 3 sets of 25 - 12.5kg

Add Upright Row Superset > 2 sets of 20/12 - 15kg/40kg

 

Barbell Curls > 20x20, 40x15, 50x10, 65x8, x8

 

Face Pulls > 4 sets of 25 - 18pl

 

Hip Machine/Pull Throughs >

Abduction/Pull Through - 3 sets of 20/15 - 50kg/50kg

Adduction/Pull Throughs - 2 sets of 20/15 - 50kg/50kg

 

 

Wasn't even going to train yesterday, went for a drive with the missus so was guna miss this session but we ended up coming back earlier so no point missing a session if I don't have too.

Turned out to be a pretty good session, good pump and everything felt pretty smooth.

Hit some of the mobility work to begin with to make sure I did it. Few drills plus banded stretches. And some light DB Flys again to stretch out.

Feeling a lot better than a few days ago.

 

Rest day today so am going and getting a deep tissue again. Focus will be upper body and making Shoulders more mobile as usual, everything else is feeling spot on. 

[BeastBuilder]

ProRaw 8 Prep Week Five Day Four

 

10/02

Deadlift

 

Deadlifts > 2 sets of 2 - 300kg

3 sets of 3 - 260kg

 

GHR > BWx10, x10, +10kgx10, +20kgx10, +25kgx10

 

Romanians > 70x15, x15, 120x10, x10

 

Back Extension Deadlift+Row > 3 sets of 12 - 55kg

 

 

Fuuaarrkk Dat feel when 300 moves like 180... Srsly good session last night, everything felt like it clicked well. Knew I was in for a good time even just pulling a plate, groove was there and everything activated properly.

The best Deads I've done I reckon. 300 has never moved like that. Ever.

Did a triple last prep and while it was a good triple there wasn't much more there, last night I would have put money on being able to do 6 or so if I had wanted to. Was extremely tempted but would have ruined recovery for heavy Squats this weekend, better to leave it confident and having done the required work and show it on the day rather than hitting reps in the garage lol.

 

Bench tonight, looking forward to it, body is feeling good.

[Realtalk]

Sounding strong mate

[BeastBuilder]

26 minutes ago, Realtalk said:

Sounding strong mate

Lol with a morning bodyweight of 117-118kg I better be !

 

Nah definitely happy where I'm at so far. Miles ahead of last prep for sure.

[soundsgood]

So proud right now

[BeastBuilder]

8 minutes ago, soundsgood said:

So proud right now

 

Wait till I squat something worth mentioning then you can be a proud GPC Daddy lol

[maccaz]

14 minutes ago, BeastBuilder said:

 

Wait till I squat something worth mentioning then you can be a proud GPC Daddy lol

 

inb4 the battle between @soundsgood and @BeastBuilder at PR8 is more exciting than cws vs odell at PR7