Building The Beast

[BeastBuilder]

ProRaw 8 Prep Week Nine Day Two

 

6/03

Back/Shoulders/Arms

 

Close Neutral Pulldowns > 80x15, x15, 115x12, x12, 150x10, x10

 

DB Row > 3 sets of 20 - 45kg

 

Side Raises > 4 sets of 20 - 15kg

 

Face Pulls > 4 sets of 30 - 16pl

 

Rope Pressdowns/Cable Curls > 5 sets of 30/20 - 14pl/12pl

 

 

Pretty chilled today, stuck to higher reps and accessory work. Didn't wanna Bench, will save for Wednesday when I need it to be there.

Felt good though, good pace, got done in under an hour. Trained with the missus today and she kept me going fast, wasn't allowed to muck around and talk lol

Keeping the fitness at a decent level so I can last the whole day at comp, I find the best way to do this is to keep a lot more work in closer to comp than majority of other powerlifters do, I enjoy training this way I'd get frustrated cutting too much out lol.

[BeastBuilder]

ProRaw 8 Prep Week Nine Day Three

 

10/03

Three Lift

Tester up to potential seconds

 

Squat > 280, 295, 300

 

Bench > 185, 195, 200

 

Deadlift > 310, 330

 

830 Total at 120kg over 2.5 hours.

 

 

So yesterday started out like things were going to go downhill as my physio called in sick and couldn't see me before the session so I was a tad worried but it only got better from there.

Preworkout meal and nap. Then it all started.

Lilley had planned for me to go 280/295, 185/195, 310/325, hence a few of the little jumps cos I wanted certain numbers myself and did his to keep him happy then hit mine to give me the confidence I wanted.

Squats felt good, first time ever with 295 & 300 on my back, 295 was a bit of a bitch cos I was off centre and the bar whipped hard on one side, but for 300 I got one of the lads behind me so he could centre me and it came up a lot smoother.

Bench was the elephant in the room none of us wanted to talk about. Used some old strapping tape and taped my shoulder up as best as I remembered how. When I started warming up any doubts I had about Bench were gone. Everything on the way up was moving like an empty bar. All reps were comfortably paused and pretty easy surprisingly. Strength definitely hasn't gone down lol. This is probably the PB I'm the happiest about as I have legitimately been chasing this for two years since I first tried it and missed half way up, haven't held it since and this time around it was piss. Strange after such a rough time benching recently, but definitely not complaining.

Deads were pretty much as expected. Warm ups felt awesome. Was really focusing on locking my knees out, which actually in turn made my hips lock out harder. Winning. 310 was redic easy, speed rep. Was guna go 325 then 330 but thought f*ck it and just went 330. Right decision as it was even quicker than my 325 the other week and locked out better. What soft knees lol.

 

Really happy with the session and big confidence boost hitting the numbers I wanted, with plenty in the tank.

 

SG eat your heart out exohexoh

[Skeletor]

Awesome numbers bro good stuff.  Gonna be awesome to see what you total at Proraw.  

[soundsgood]

Hell yeah bro!  As much as I'm stoked you pulled 330 the 300 squat and 200 bench are HUGE milestones and will be a big confidence booster going into proraw.

Im rapt for you brah, you're going to kill it next week ?

 

[Realtalk]

Nice man! Where's the vids at?

[BeastBuilder]

35 minutes ago, Skeletor said:

Awesome numbers bro good stuff.  Gonna be awesome to see what you total at Proraw.  

 

Thanks bro, big step up from last prep for sure. Guna have to just see how the day goes and should end up with some big numbers by the end of the day I think.

Guna bring back the old 9/9 feels lol.

 

13 minutes ago, soundsgood said:

Hell yeah bro!  As much as I'm stoked you pulled 330 the 300 squat and 200 bench are HUGE milestones and will be a big confidence booster going into proraw.

Im rapt for you brah, you're going to kill it next week ?

 

 

Definitely bro, that was the aim of this session.

Yea I mean they were all PBs but I'm the most psyched about the Bench, and I think Dead and Squat I'm equally happy with. Just gotta see what's there on the day now.

Guna be awesome big dawg, some of those top spots have our names on them for sure !

Srs question, how hard do you reckon you can slap my back lol

[BeastBuilder]

2 minutes ago, Realtalk said:

Nice man! Where's the vids at?

 

Lol Lilley Exclusive.

 

Nah I'm sure I can give you guys a bit of a taster for how the session went.

Will upload couple now.

[BeastBuilder]

 

 

 

 

 

 

Here's Top Bench and Dead.

 

Vid of Squat is from rough angle and I'll get ripped apart by internet experts (who are more than welcome to step onto the platform with me lol) so I'll leave that one out.

 

[soundsgood]

Hot damn!  That bench looked ducking smooth.  I'm thinking a 210 third? 

330 dead looked like an opener too. 

 

310/210/350 have you right up there bro 

[BeastBuilder]

27 minutes ago, soundsgood said:

Hot damn!  That bench looked ducking smooth.  I'm thinking a 210 third? 

330 dead looked like an opener too. 

 

310/210/350 have you right up there bro 

 

If I'm going 210 I'm guna go 212.5 cos JTs PB is 210 lol. Definitely there I reckon.

[BeastBuilder]

ProRaw Eight Prep Week Ten Day One

 

12/03

Squat & Deadlift

 

Squat > 3 sets of 5 - 140kg

 

Deadlift > 3 sets of 3 - 180kg

 

Leg Press > 2 sets of 30 - 5pps

2 sets of 20 - 7pps

 

Pull Throughs > 3 sets of 15 - 15pl

 

Leg Extension/Leg Curl > 3 sets of 25/12 - 11pl/50kg

 

 

So this is it, last week of prep. 8 days out today, getting dam close now !

Body feeling good, just keeping on moving and trying to keep the body mobile and ready for the day. Not going to get any stronger in a week, only fresher so won't be anything crazy going on till comp.

 

Feeling pretty confident after Wednesday's session. That topped my best comp PB by 40kg and the lifts were all comfortable as.

Am going to aim for 855kg total at least as this is the Elite total for U125s. I know it's not a GPC comp but even better to hit the number under harder conditions than if I was to cut weight with a 24 hour weigh in etc. Best case scenario I'll go higher than that but that's what I'll be happy with and I know it's definitely there.

[BeastBuilder]

ProRaw 8 Prep Week Ten Day Two

 

13/03

Back/Shoulders/Arms

 

Can't remember what I did exactly, been busy and haven't had a chance to post it.

Basically same as last week movement wise just swapped a couple but volume etc was much the same last Sunday.

Good session anyway.

 

 

Week Ten Day Three

 

15/03

Bench

 

Bench > 3 singles @ 190kg

 

Pendlay Rows > 3 sets of 12 - 70kg

 

Wide Grip Pull Ups > 2 sets of 10 - BW

 

Solid session today and just reassured my confidence for the weekend Bench wise. Zero issue with anything. Speed was on point. Pauses were comp standard, did like a 2 count in my head. Easy as reps.

 

Arrived safely in Melbourne last night also. Bunked up with Maccaz and his little dawgs, sickening gains. Too much nice carb loaded food over here. Inb4 126kg by Sunday lol.

[BeastBuilder]

ProRaw 8 Prep Week Ten Day Four

 

16/03

Squat & Dead

 

Squats > Up to 5s at 120kg for few sets

 

Deadlifts > Up to 3s at 170kg for few sets

 

Romanians > 3 sets of 20 - 70kg

 

 

Nice easy session today obviously, nothing challenging except the heat lol. Just getting good quality movements in.

Squat pattern felt good as, no tightness anywhere and was sitting in the hole comfortably so Hips are feeling good as. Probably from doing f*ck all so they're fresh as.

Deads moved well. Was guna play with the Texas bar but someone was using and wouldn't get f*ck all whip with 170kg compared to what I'll pull at comp anyway so wouldn't really be practice at all.

 

That's it till Sunday, can't wait for this, guna hit it hard and if everything keeps going the way it's going I can't see why it wouldn't be a good day.

[BeastBuilder]

ProRaw 8 Comp Day !

 

Squats > 280kg - Easy Opener

295kg - Easy Second, actually faster than 280 was

305kg - No lift.. I was setting up awkwardly as zero practice in a mono in prep. I lost balance just after head ref gave squat command and readjusted but that counts as an attempt. Was fuming to miss on something like that, I knew it was there. I apologise to the wall I punched on my way off the platform lol.

 

Even though I left kilos on the platform I knew I was in contention still as I had my two best lifts to come.

 

Bench > 190kg - Fast & easy Opener. Rep material

200kg - Quick as too, more stable as I held tightness better than opener

212.5kg - Nailed it. Big PB for me. Psyched after that !

 

I was leading the pack by 7.5kg heading  onto Deads, I had never been in that position before as I usually make up ground with my Pulls.

 

Deadlift > 310kg - Easy as but got red lighted for soft knees..

325kg - Good lift, quick as still.

342.5kg - Got to top and lost grip unfortunately. No excuses now but they weren't very onto it with wire brush so knurling on bar was getting filled in by then. Also slight Hammy strain on Squats made it difficult to straighten my Leg totally so I was really focused on that, straightened too early and bar rolled on my thigh and rolled out of my hand. Gutted as never had grip problems before.

 

Ended up with an 832.5kg Total @121.1kg

 

Puts me 4th all time raw total in NZ and am also now the youngest person in NZ to ever total over 800kg

 

So was under the impression that we were fighting for 1st and 2nd so I said to my coach just put whatever we need on the bar and I'll pull it, which is why we went for 342.5kg as this would have tied me with the other guy but I was lighter so I would have won. I would have gone a bit more conservative otherwise and just secured a better total if I had known I was just playing for 3rd.

 

So yea the placing thing is fucked. I'm legit mad about it as it changed the whole way we would have approached the attempts in the end.

Basic story is Finnish guy bombs on Saturday cos he can't hit depth, gets told can lift on Sunday, we get told he's just going to be an 'Exhibition' lift so he can do a full meet since he came from Finland. So all good. He lifts Sunday and he strong as so he out totalled us but that shouldn't matter as he wasn't meant to be in our class so we didn't bother paying attention to him. Gets to prize giving and we all under the impression that Nathan 1st, I'm 2nd and Darren 3rd, but they call me as 3rd, I went out there confused as. Then real story comes out and Finnish guy gets 1st.

Kept calm about it at the time, but was legit mad as. Put a huge downer on an otherwise awesome, fun and competitive comp.

Safe to say I won't be doing another ProRaw even if I get invited when I get back to competing.

 

Far from a perfect comp in my books, silly mistakes cost me, but still hit my main goals which were:

Total well into the 800s

Top Three placing

 

Great fun weekend though, met heaps of cool people, saw some ridiculous lifts and just made me know I can do even better.

 

Haven't got any vids atm but will post some up when I get some !

[PETN]

212.5kg bench is awesome especially with that big jump from 200. Im jealous. 

 

Caught you and SGs last deads on live stream and you looked ready to punch something again after letting the 342.5 slip. Good effort..you held onto it longer than i expected as was quite a slow rep and came so close.

 

Whens the holiday start?

[BeastBuilder]

2 hours ago, PETN said:

212.5kg bench is awesome especially with that big jump from 200. Im jealous. 

 

Caught you and SGs last deads on live stream and you looked ready to punch something again after letting the 342.5 slip. Good effort..you held onto it longer than i expected as was quite a slow rep and came so close.

 

Whens the holiday start?

 

Thanks bro, had no idea what was there till the day, but felt good. Could probably have even squeezed out another 2.5-5kg but that's the nature of attempts, only get three.

 

Yea bro I wasn't happy but was a risk on the day anyway given the hammy and only went for it cos I thought I had a chance of winning. Will nail it next time and more though for sure.

My hand is actually a lil bruised from hitting that wall but f*ck yolo was a shit third squat.

 

Next Tuesday we off bro. Time to become an aesthetic phaggot lol

[BeastBuilder]

Right so no rest for me, straight back into it.

Won't be going super heavy for awhile now, basically going back to a more "Powerbuilding" routine that you guys all know I love. High volume, but heavy stuff chucked in on the big three and few other compounds, nothing under 6-8 reps really though unless I'm feeling like a god lol.

Happy enough with where I ended up Powerlifting wise. Left few kilos untouched but that just means when I get back to competing the PB will be even bigger. Never expected to get to where I have when I first started powerlifting, I thought I would forever be the little dog struggling to keep up. Can see at the start of this journal the progress I've made over the last five years and I've loved every minute of it, even the set backs, injuries etc have just set me up to get further ahead as I've dealt with them and learnt a lot.

 

My goal now more shifts to more what strength and muscle I can keep while staying in good condition while travelling. Diet changes started on Monday straight away, being over 120kg is useless for everyday life and will only limit me while I'm travelling. Hoping to lean up a fair bit and hang around 100kg and maintain that with just taking care of what I eat and training when I can depending on the routine we get into over in Europe. I definitely think it's achievable and realistic.

I leave for Thailand next Tuesday so got bugger all to do the next week except catch up with mates and family, and train lol.

 

Last night's session with the lads, actually got through it pretty well in between talking to half the gym cos everyone wants to know about comp etc etc.

 

22/03

Lats & Bis

 

Wide Neutral Pulldowns > 80x15, 110x15, 135x12, 135x12, 150x10, 170x10, 170x8

 

TBar Row > 2plx20, 3plx15, 4plx12, 4plx12, 4plx10/3plx10/2plx10 (Drop Set)

 

Hammer Strength DY Row > 1.5ppsx20, 2ppsx15, 2ppsx15, 2.5ppsx12, 2.5ppsx12

 

Behind The Neck Pulldowns/Straight Arm Pulldowns (SuperSet) > 50x20/40x20, 50x20/40x20, 60x15/40x20, 70x15/40x20

 

Wide Cable Preachers/Close Cable Preachers > 4 sets of 12/12 - 7pl

 

Hands Wide Incline DB Curls > 2 sets to Failure (Think was around 15 odd on both sets) - 10kg

 

Standing Alternating DB Curls > 1 set to Failure (No idea on reps, but it hurt like f*ck) - 10kg (Kept hands facing forward at bottom of rep to keep tension on the resting arm instead of relaxing it, watch Jason Huh do Curls)

 

Volume central last night, felt mint to be back into this style of training though, sweat on, pumped as f*ck, body loves it. Sore as today though, not used to the variety or training yet, feels mint.

[BeastBuilder]

23/03

Posterior Chain & Core

 

Hips Extended Lying Leg Curl > 4 sets of 12 - 15kg, 15kg, 20kg, 20kg

 

Romanians > 60x15, 60x15, 100x12, 140x10, 140x10, 80x12 (2 second pause at the bottom)

 

Banded Cable Romanian/Good Morning > 40kgx15, 60kgx15, 80kgx15

(Band under my feet and over my neck, using Cable handle as a Romanian Dead.)

 

Lying Leg Curl > 45x15, 60x12, 75x10, 75x10, 70x6/60x6/50x6/40x6 (Drop Set)

 

Cable Ab Pulldown/Reverse Crunch > 4 sets of 25/20 - 18pl/BW

 

 

Slight Hammy strain at comp on my squat so took it relatively easy today, no full Deads at least.

Wasn't sore today so I just took it easy and got blood moving and a bit of hard work. Felt good. Pumped as f*ck, body knows what's up already and is ready to go hard. Heating up like a bitch at night time though as metabolism ramps back up after deloading for comp and obvs not hitting big bodybuilding style sessions like this for awhile. Should be fine in a bit though. 

[BeastBuilder]

24/02

Delts

 

Warm Up/Pre Pressing Pump

 

6kg DBs - Standing Side and Y Raises

Around 200 reps or so

 

Seated Military Press > 60x15, 60x15, 80x12, 90x8, 90x8, 90x8, 60xFail

 

Alternating DB Front Raise > 15x40, 22.5x30, 30x20, 30x20, 20xFail

 

Reverse Pec Dec > 60x40, 85x30, 110x20, 110x20, 110x15/75x12

 

Seated Hammer Strength Shoulder Press > 2ppsx12, 3ppsx10, 3ppsx8, 3ppsx8, 3ppsx8/2ppsx8/1ppsx6+Max Partials

 

Standing Side Raise > 4kg DBs - One Arm at a time doing descending number of reps so 10 Left, 10 Right, 9 Left, 9 Right etc, hold 'resting' arm at top of movement..

Seated Side Raises > 5 sets of 20 - 15kg

 

 

Pressing strength on Shoulders has gone tits up a fair bit, but to be expected when I haven't really done any in like forever and barely even done Benching either lol.

Sickening pump though, haven't hit Shoulders hard for awhile, have kinda just been making do with Side Raises and Face Pulls. Felt mint though. Big volume is feeling good again.

[BeastBuilder]

25/03

Arms & Forearms

 

Flex Lewis Tricep Giant Set (Hands Apart Rope Pressdowns/Hands Together Rope Pressdowns/Wide Reverse Grip Pressdowns/Close Grip Pressdowns/Overhead Rope Extension) > 5 rounds - 20 reps each. 500 reps total

 

High Squeeze Barbell Curl > 20kgx20, 25kgx20, 25kgx20, 30kgx15, 30kgx15/20kgxFail

 

One Arm DB Extension/DB Concentration Curl > 5 sets of 15/12 - 15kg (One Arm at a time so Ext/Curl Left Arm then Ext/Curl Right Arm etc)

 

Rope Pressdowns/Incline Cable Curls > 60x12/45x15, 70x12/50x15, 80x12/55x15, 80x12/60x15, 80x12/60x15

 

Zottman Curls > 3 sets of 10 - 8kg (One Arm at time not Alternating)

 

Supinated Finger/Wrist Curls > 3 sets of 12 - 6kg (One Arm at a time again)

 

Forearm Roller > 3 sets of 2xUp&Down - 2.5kg

 

Behind the Back Barbell Finger/Wrist Curls > 3 sets of 15 - 20kg

 

Suitcase Barbell Hold > 3 sets of Failure each hand - 60kg (Failed around 25-30 seconds each time, Hard as lol)

 

 

Fucking pump wot.. Knew I was in for a bad time from the beginning. Hadn't done a proper Arms session in forever so the pump absolutely killed me.

Was pretty sick though. Solid session.

Straight back into a f*ck ton of reps.

The Forearm work I'll try to keep up. Obvs won't do so many exercises each time but this was just a tester to see what felt good and what I think will help the most. All good options and will probably rotate them in and out. Guna work on grip a bit more now that I know I am actually approaching a limit with it. Guna have a couple years before have to pull heavy heavy again so should be able to build some pretty filthy forearms by then and have more potential for a better grip.

[BeastBuilder]

26/03

Legs

 

Squat > 60x20, 100x15, 140x10, 180x10, 180x10, 180x10

 

Leg Press > 5ppsx40, 8ppsx30, 10ppsx25, 12ppsx20, 14ppsx15, 10ppsx25, 10ppsx25

 

Leg Extension/Hip Abduction/Sissy Squat > 3 sets of 20/20/8 - 10pl/60kg/BW (3 second squeeze as hard as possible at top of Sissy Squat)

 

Leg Extension > 10plx30, 12plx25, 8plx10/10/5, 10plx10/10/5 (Slow and Squeeze at Top/Fast Pump Reps/Assist Up and Slow as possible down)

 

Rekt.

 

So yea not my best idea jumping straight into Legs with the Leg training madman..

Was pretty buggered even after the Squats, just breathing hard as, not used to the reps at all. Legs were burning even with the set with 60kg. Just going back to sleeves and belt, no point using wraps at this stage, will get back into those when I'm back competing.

Hardly could walk yesterday and this morning is not any better at all, hoping they free up before I have to sit on a plane for hours on Tuesday..

 

Then thought it'd be a great idea to drink for the first time in ages as we had a leaving party last night...

Bit fuzzy on the details but was a good night regardless, I suck at beer pong but am a grade A shit talker lol.

Bugger all hangover today, PB after absinthe...

[Realtalk]

Leaving party or deadlift party?

 

Have a great trip. Pls stay safe.

[BeastBuilder]

3 hours ago, Realtalk said:

Leaving party or deadlift party?

 

Have a great trip. Pls stay safe.

Not a deadlift to be seen. I couldn't pick anything up off the floor without crying cos of Legs lol.

 

Will do bro. Guna take a leaf out the Tommsammce Guide to Thailand and hire Scooters for $3 and drive them off a bridge for a couple weeks first lol

[BeastBuilder]

27/03

Chest

 

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

 

Flat DB Bench Press > 40x15, 50x12, 60x10, 60x10

 

High Incline Cable Fly/Incline Hammer Strength Press > 5 sets of 15/12 - 5pl/1.5pps

 

Hammer Strength Chest Press/Low Incline Pin Loaded Chest Press > 4 sets of 12/Failure - 3pps/10pl (Did the Pin Loaded through max partials and was basically just stretching by the end of each set)

 

 

First proper Chest session in forever. Also obvs haven't done any proper pressing or  Chest work in almost as long so I was rekt. Pump was like I was nooby again, was fucking insane.

Bit groggy from night before but nothing too major, just tired mostly.

Body still getting used to the training, my Tris were still a lil sore from Friday, shouldn't have that problem in future but yea made my pressing weaker than it would have otherwise been.

[BeastBuilder]

So I'm not dead as my lack of posting may make it seem, just a busy tourist nowadays lol.

Did an Arms session on Monday that I can't remember what we did but it was dope last session, gotta finish with the most important things lol. Did few supersets, heavyish Skull Crushers, heavy Pinwheel Curls (up to 40kg DBs), and some forearms. Felt good.

 

Diet was on point till Tuesday lunchtime when we left for Bangkok lol. All basically gone out the window since then. Airplane food, best takeaway/street food we can find, buffet breakfasts at hotels which are awesome btw, few decent restaurant meals that are still dirt cheap. Making do with what I can. 3-4 decent meals a day really, trying for higher protein options, extra meat etc. But yea definitely bugger all structure.

 

Our hotel in Bangkok was sheit gymwise, had cardio stuff, DBs upto 30lbs lol, and one of those 15 exercise cable machines that make a better coat rack than workout equipment so didn't bother.

Landed in Chang Mai today and our hotel is mint, nice as plus a reasonable gym, hit a Back and Biceps session just now with some added Forearms and Core. Random machines etc that I found worked well I used lol.

 

31/03

Back, Biceps, Forearms and Core

 

Wide Grip Lat Pulldowns > 4 sets ramping up

2 top sets of 10-12 reps

2 down sets of 12-15 reps

 

Row Machine (Single Arm) > 1 warm up set

2 sets of 15

2 sets of 12

 

Close Neutral Grip Pull Ups > 4 sets of BW - 12, 12, 10, 10

 

Underhand Smith Machine Row/Cable Rope Row > 1ppsx20/15, 2ppsx12/15, 2ppsx12/12, 2ppsx12/12

 

One Arm DB Rows > 3 sets of 15 - 40kg

 

Straight Arm Pulldowns > Triple dropset to failure at each weight

 

Preacher Curl Machine > 2 warm up sets of 20

2 top sets of 12

 

Standing Alternating DB Curls > 2 ramping up sets

1 top set to failure (around 20)

1 triple dropset to near failure each weight except last one to total failure

 

Alternating Zottman Curls/Supinated Forearm/Finger Curls > 4 sets of 20/12

 

Decline Sit Ups > 2 sets of 25 - BW

3 sets of 20 - +10kg

 

Hanging Leg Raises > 3 sets of 20

 

Ab Machine > 2 sets ramping up

1 top set (Around 10-12 reps I think)

1 triple dropset to failure on last set (making it hard squeezing and slow negatives)

 

So quite a big bit of volume when I look at it now but took just on or under and hour and a half. Compressing my training to three day split for the time being and will just rotate through it as I can. Should be able to do a few sessions while we here in Chang Mai but not guna skip activity etc for training as defeats the purpose of us being here.

 

Seen some cool shit, mind gains are strong. Emerald Buddah was dope, never seen anything like the Grand Palace and the temples in Bangkok before. Also Bangkok is crazy busy, 10 million people or some shit.

Bought a tailored cashmere wool suit plus two shirts plus a tie for next to nothing. In on career gains when get to UK.