Building The Beast

[Terrymundo]

Sweet jesus

[BeastBuilder]

ProRaw 8 Prep Week Five Day Five

 

11/02

Bench

 

Bench > 140x4, 160x3, 170x2.....

 

Seated Row > 90x15, 120x12, 140x12, x12, x12

 

Face Pulls > 18plx25, 19plx25, x25, x25

 

Rope Pressdowns > 2 sets of 30 - 12pl

2 sets of 20 - 15pl

 

Hammer Strength DY Row > 1ppsx15, 2ppsx12, 3ppsx10, x10

 

 

So it seems to be like fucking Russian Roulette with my Shoulder, namely my left Bicep Tendon. Plays up, then fine, then plays up, then best Bench session I've ever done, then plays up again lol..

Can't seem to fix it entirely. Only thing I can think of that sets it off may be trying to Bench after Deads as may already be stressed as from Heavy Deads the day before ? It is my pronated hand when I do Deads so potentially the cause. I did get a bit lazy on the second rep of 170 which is when I felt it so probably unneeded stress too. Might have to drop down to just Benching Sundays and having a Back/Shoulders day or something on a Thursday. Will see what Coach reckons cos I can't be bothered carrying on like this, pointless having mean sessions then shit ones, and one of the shit ones might go real shit and that'll be all she wrote..

Bit of a bummer but hopefully fixable and won't make the same mistakes again.

[BeastBuilder]

ProRaw 8 Prep Week Six Day One

 

13/02

Squat

 

Squats > 3 sets of 2 - 267.5kg, 180x10

 

Pause Squat > 3 sets of 3 - 160kg (Knees Banded)

 

Pull Through > 16plx15, x15, 17plx15

 

Hip Machine/Banded Box Squat >

Abduction/Squat > 2 sets of 20/10 - 55kg/BW

Adduction/Squat > 2 sets of 20/10 - 55kg/BW

 

 

Made it brahs.. Somehow lol. Fucking mean session today, so wrapt with hitting all my reps and it actually felt a lot better than I expected. Rep/s in the tank on each set.

Sickening filthy nosebleeds cos we all about dem Blood Pressure gains lol. Had paper up my nose every set and still ended up dripping out and down. It sick.

 

After today I'm really confident on Squats, and of course Deads from Wednesday, for comp in hitting some numbers I want. Will see how thinga go with Bench, am just going to have to play it by ear and see what I can handle but really focus on recovery.

[BeastBuilder]

ProRaw 8 Prep Week Six Day Two

 

14/02

Bench (Actually Back & Tris)

 

Bench > Warmed up, Stopped At 100kg

 

DB Row > 45x20, x20, 50x20, x20

 

Tri Bar Pressdowns > 12plx40, 15plx30, 17plx20, 18plx15, 19plx15

 

Chest Support Rear Raise/Rear Row > 4 sets of 15/15 - 12.5kg

 

Close Neutral Pulldowns > 120x12, x12, 140x10, x10

 

Face Pulls/Rope Pressdowns > 3 sets of 25/20 - 50kg

 

 

So no joy today for Bench. Did 15 minutes warming up with Band etc, was mobile and no limited areas. Felt fine. Put bit of deep heat etc on just to be safe. Warming up bar felt good but f*ck that's an empty bar lol. 60 was okay again. 100kg it felt tight and would have been problematic going any heavier so just left it there which is frustrating as it felt good after warming up etc so who knows. I guess that just means I've fixed any Internal Rotation issues that caused the Tendinitis in the first place, but the tendon is still a bit rough. Will continue with rehab stuff this week and just see how it goes Thursday.  Fingers crossed !

Just turned into a Tris, Lats & Upper Back session. As long as I can keep the time off pressing to a minimum and keep the surronding musculature strong enough then should still be fine for a reasonable Bench come comp time. Obviously not going to be my A Game again but no point pulling out now.

[BeastBuilder]

ProRaw 8 Prep Week Six Day Three

 

16/02

Extras

 

Shoulder Mobility > 15 minutes

 

Side Raises > 10kgx30, x30, 15kgx20, x20, 20kgx10

 

Face Pulls > 18plx25, 19plx25, 20plx20, x20

 

Neutral Grip Pressdowns > 12plx20, x20, 15plx20, x20, 18plx15

 

Alternating DB Curls > 15kgx30, 20kgx24, x24

 

Band Pressdowns/Band Pull Aparts > 3 sets of 30/30 - Blue/Green

 

Pull Throughs > 17plx15, 18plx15, x15

 

Hip Machine/Banded Box Squat >

Abduction/Squat - 2 sets of 20/10 - 55kg/BW

Adduction/Squat - 2 sets of 20/10 - 55kg/BW

 

 

Good work put in today.

Started with my mobility stuff for my Shoulders. Felt good. Lots of Band work and some relatively aggressive massage with a baseball. Did the same stuff last night at home actually, a bit more in depth since didn't have a whole session left to do but yea am going to try keep pretty consistent with this rehab work so I have the best chance possible of pressing well again.

Pretty good work anyway, have reduced the intensity on these days since the main lift days are upping the anti, and am just keeping a decent amount of volume in, will likely decrease these kinda sessions last couple weeks but for now I'll enjoy my curls !

[BeastBuilder]

ProRaw 8 Prep Week Six Day Four

 

17/02

Deadlift

 

Deadlifts > 3 singles - 310kg

2 sets of 3 - 270kg

 

GHR > BWx10, +10kgx10, +25kgx10, x10, BWx12

 

Romanians > 3 sets of 12 - 120kg

 

Shoulder Mobility > 10-15 minutes

 

 

Good session on main lift for sure. Singles were easy as each one was quicker than the last. Probably around what I'll open at come comp time I think, Coach lays that all out for me but I think will end up being 310kg odd.

Accessories were good, skipped the Back Ext at the end as had already done the work that needed to be done and wanted to make sure I hit my mobility stuff for my Shoulder and knew I wouldn't do it once I went home lol.

 

Supposed to be Bench after work today. Fingers crossed !!

[maccaz]

on a positive note, if hamish beats you on sunday, theres only one night you have to spend out on the street before your flight on monday. 

[BeastBuilder]

55 minutes ago, maccaz said:

on a positive note, if hamish beats you on sunday, theres only one night you have to spend out on the street before your flight on monday. 

If that's what the deal is, I won't be spending any nights out in the cold..

 

How much Ben and Jerry's do you think you could afford with the balance of your bank account at that time ?

That's my prize lol

[maccaz]

Just now, BeastBuilder said:

If that's what the deal is, I won't be spending any nights out in the cold..

 

How much Ben and Jerry's do you think you could afford with the balance of your bank account at that time ?

That's my prize lol

 

more than you can eat, but we will try

[BeastBuilder]

13 minutes ago, maccaz said:

 

more than you can eat, but we will try

Challenge Accepted.

[BeastBuilder]

ProRaw 8 Prep Week Six Day Five

 

18/02

Bench

 

Bench > 60x15, x15, 100x5, 140x3, 160x3, x3

 

Neutral Grip DB Press > 35x15, 40x12, 45x12, 50x10

 

Seated Row > 100x15, 130x12, 160x10, 170x10

 

Wide Grip Pulldowns > 110x12, x12, 135x10, x10

 

Face Pulls/Rope Pressdowns > 3 sets of 20/15 - 60kg

 

 

Woop woop ! Could actually get some weight on Bench again. Have basically taken my grip back in to a Narrow Grip, should have probably done it sooner but was a bit worried of a big drop in strength. No worries of that at this stage I don't think, even though it was only 160kg every rep was tight and fast as hell, good pauses etc. Tempted to go heavier but will leave that for the weekend. Will give it another go on Sunday and if I can get 180 odd back on the bar and moving quickly then Bench may actually be almost back on track. Obviously still not perfect but if it actually let's me press and press half decently then it'll have to work for now.

 

Excited now as I was always going to still compete but the prospect of actually having a good Bench again instead of having to be a bitch about it is awesome.

Almost at the four weeks out mark !

[BeastBuilder]

ProRaw 8 Prep Week Seven Day One

 

21/02

Squat

 

Squats > 4 Singles > 270kg, 270kg, 275kg, 280kg

 

 

And that looks like the shortest session I've ever done on paper lol.

Didn't get a chance to Squat on Saturday as was at GPC Chch Regional Comp all day, was good fun and turned out really well in the end, some good competition going on with some big lifts, and nearly some very big lifts.

Was pressed for time yesterday too so just got in and did the reps I needed too and ditched the accessory stuff, first session all prep I've had to do that so think I can get away with it. Including warm ups etc it still ended up being 11-12 sets of Squats so a few reps went down.

Pretty happy with how it went considering the circumstances, late as night the night before, no where near perfect food day before, trained a few hours earlier than usual for the weekend too so couple meals less that day. All the reps I held my tightness well and they were pretty quick. The 280 was actually my best I think. Something around that will likely be opener for comp I'd say as it's comfortable enough atm and will only be better after a deload.

Tried out some Lilliebridge Record Breakers that my training partner has had for awhile plus got him to wrap me. They were pretty solid, quite like them. Am probably going to get some new ones for last heavy session plus comp and hopefully help with my lacking Squat lol.

Was nosebleed central again, last warm up at 250 I sprayed the floor so had nose tampon for all my working sets haha. Blood pressure gains for days. At least I know I'm holding tightness well I guess.

 

Pushing Bench till tonight obviously,  and then will just have to skip the Extras session this week and then things will be back on track with Deads on Wednesday.

 

 

[BeastBuilder]

ProRaw 8 Prep Week Seven Day Two

 

22/02

Bench

 

Bench > 140x5, 160x3, 180x2, x1....

 

Face Pulls > 6plx30, 8plx30, 10plx30, 12plx30, 14plx30

 

Right well this session doesn't look any better than the last lol. My Squat session was actually a hell of a lot better than this, this session just made me frustrated and didn't help anything. I went from happy as to ready to go on a massacre in about half a second..

Shoulder was feeling good, did usual 15 mins warming up with band etc. Worked up and felt solid. Reps were quick and easy. Not quite as quick as a couple weeks back when I was at my normal grip but still easy enough that I would have been confident on hitting 200. First set of 180 was fine and then went for another set, was fine and then just lost all support on my bad shoulder about an inch and a half from my chest, touched harder than usual, paused, went for the press and flared up again... Can't handle bugger all Benching these days.

I tried to do some Face Pulls etc afterwards but I was too fucked off and just wanted to go home, was going to unproductive to stay so left it there. Iced as soon as I got home for a fair while and again this morning before work.

No restrictions on movement today surprisingly but if I put some kinda of pressure on it for a press eg a press up off my desk it tightens up at the bottom end of the motion so fucked for any load on pressing.

 

Am going to leave Bench alone till Sunday and am going to be vigilant with icing 2-3 times a day till then and will do mobility stuff a few times between now and then too plus most likely get a deep tissue. So will be no excuse to not handle 2-3 sets on Sunday and I'll leave it at that, will cut down to Benching once a week and will just turn my other Bench day into Back, Arms and Shoulders or something similar to keep the same muscle groups strong.

 

Fucking annoying 4 weeks out to still be nowhere with my Bench but hopefully can at least pull back to something decent. Will be nothing like I should have been able to hit but that's just the way the cookie crumbles I guess.

 

SG will have me on total easy now, would have probably had me anyway but it was guna be fun and was good motivator to try catch him, unless freak accident for him I'm basically out of the running total wise but can still hit a few personal PBs even if I can't steal the title of Mr GPCNZ lolol

[soundsgood]

Oh so now you're gonna play the underdog card.  Typical ?

[BeastBuilder]

18 minutes ago, soundsgood said:

Oh so now you're gonna play the underdog card.  Typical ?

 

Lol let's be fair anyone with half a brain cell would have had me as the underdog !

 

But just wait till I'm old like you... Better set those records high !

[BeastBuilder]

ProRaw 8 Prep Week Seven Day Two

 

25/02

Deadlift

 

Deadlift > 325x1, 2 sets of 3 - 300kg

 

Snatch Grip Romanians > 70x15, x15, 120x10, x10, 140x10

 

GHR > 3 sets of 12 - BW, BWx20

 

 

Great last heavy session for awhile yesterday. Felt mint. Everything was moving well, warm ups were solid and knew I was in for a good time come top set. The 325 was a walk in the park compared to last time I pulled it. I actually think it may have been faster than my 310s last week lol.

Really happy with how Deads are going atm, looking like a big pull come the day. Biggest ever Raw pull by a NZer in comp is 347.5kg so beating that potentially is in the back of my mind, but we'll have to see how the day goes !

[Realtalk]

Got vid of 325 mate?

[BeastBuilder]

31 minutes ago, Realtalk said:

Got vid of 325 mate?

 

https://youtu.be/j4BHiJ9CUw4

 

Unsure if I linked that right as my phone is jewing me but hopefully can see it.

 

I think I'm leaving myself open to getting pinged for soft knees but I'll just have to remember to lock them back at the top.

I'm pretty confident on 340 on the day, hell I reckon I could have pulled it yesterday, but if things go my way I could possibly go for the 350 if I did my attempts right and wasn't risking missing out on kilos.

[maccaz]

agree on knees, get rid of doubt. didnt markos son call you on soft knees at pr7? cheeky c*nt.

 

btw that looks like my 225 so thx lol

 

also looked at your 325 from last year and yeah this was much much easier. stoked

[BeastBuilder]

21 minutes ago, maccaz said:

agree on knees, get rid of doubt. didnt markos son call you on soft knees at pr7? cheeky c*nt.

 

btw that looks like my 225 so thx lol

 

also looked at your 325 from last year and yeah this was much much easier. stoked

Lol yea that cheeky kunt. It's only an extra lil lock back at the top, doesn't make the movement any harder so I should be fine, I'll practice it in my next heavy session.

 

Ahaha sorry bro.. on the bright side wait till you see me pull that or heavier for a second, will be even quicker after a deload, make you feel even worse lol.

 

Loads easier this time bro, was tempted to go for a double but my nose was bleeding and didn't wanna spray the platform lol. And only guna get stronger from here as I deload and peak.

[maccaz]

4 minutes ago, BeastBuilder said:

Lol yea that cheeky kunt. It's only an extra lil lock back at the top, doesn't make the movement any harder so I should be fine, I'll practice it in my next heavy session.

 

Ahaha sorry bro.. on the bright side wait till you see me pull that or heavier for a second, will be even quicker after a deload, make you feel even worse lol.

 

Loads easier this time bro, was tempted to go for a double but my nose was bleeding and didn't wanna spray the platform lol. And only guna get stronger from here as I deload and peak.

310 330 350 

[soundsgood]

Fuatklkklkkkk hdhhgfvjtdcjfbggbbgg hhfv 

 

[soundsgood]

If your dead is around my squat 

and my dead is around your squat 

will come down to a bench off ?

[BeastBuilder]

Just now, maccaz said:

310 330 350 

 

Will see how I am on the day bro, would love to chase that 350 but equally wouldn't want to leave kilos out by taking a big jump from second and missing it etc.

So either I go with something similar to that, maybe bit lighter on second and third if I'm going for total or I'll go for a bit more aggressive opener and second to get kilos on the board then risk it for the biscuit with 350 third.

Depends how the day goes. I'll have Lilley there to keep me realistic and keep me in check, if it's not there he won't sugar coat it and make me take unnecessary attempts.

[Realtalk]

Looks solid bro. I wanted that video for some motivation.