T Nation

Absolute Beast Building

So I’m just starting the first week of Phase 2 of Coach Thib’s Beast Building and I figured I would post my training log.

Starting stats:
19 years old
6’1"
173 lb
~10% BF

*Note: this was my weight at the end of a 4 week cut on a keto-diet, so I was pretty depleted. I shot up to around 180-183 within 3 weeks of starting my bulking diet. *

Will post pics later.

Week 1:

Monday: Motor skill acquisition (80%; triples)

Push: Bench Press (175lb) (10 sets)
Lower: Front Squat (185lb) (7 sets; low back pain)
Pull: Barbell Row (155lb) (low-back pain; 11 sets on machine)

Tuesday: Isometric/explosive contrast

Whole:
A1: Isometric Deadlift (6-9s)
A2: Clean from Hang (3-5 acceleration reps) (115lbs)

Lower:
A1: Isometric Back Squat (6-9s)
A2: Jump Squat with 20-30% of 1RM (6-8 acceleration reps) (65lbs)

Push:
A1: Isometric Bench Press (6-9s)
A2: Smith Speed Bench with 45-55% of 1RM (3-5 acceleration reps) (115lbs)

Each complex performed 4x; 120s rest between A1 and A2.

Wednesday: Off

Thursday: Motor skill acquisition (80%; triples)

Push: Push Press (135lbs) (10 sets)
Lower: Deadlift (295lbs) (8 sets)
Pull: Weighted Pullup (20lb assist) (11 sets)

Accessory: (no more than 15 minutes total)
A1. Skullcrusher (60 lb)
A2. Barbell Curl (60 lb)
3 Supersets of 5 reps (60s rests)

3x15 Barbell Calf Raise (315 lb)

Friday: Off

Saturday: Overload/Tendon Strength

Overload:

Push:
A1: Partial Bench Press (upper half) (225 lb)
A2: Manual Eccentric Bench Press

Lower:
A1: Rack Deadlift from above knee (405 lb)
A2: Eccentric Deadlift (90-110% of 1RM) (descent in 5-10s, add weight if slower, performed once)

Pull:
A1: Partial Chinup (Use weight that only allows you to do lower half of ROM) (+25 lb)
A2: Eccentric Chinup (100-120% of 1RM) (descent in 15s, add weight if slower, performed once)

Each complex performed 4x; sets of 4 reps for partials)

Tendon:
Push: Bench Press (130 reps)
Lower: Leg Press (100 reps)
Pull: Lat Pulldown (200 reps)

Sunday: Off

Week 2:

Monday: Motor skill acquisition (85%; doubles)

Push: Bench Press (185 lb)
Lower: Front Squat (195 lb)
Pull: Barbell Row (145 lb)

Tuesday: Isometric/explosive contrast (performed on Wednesday)

Whole:
A1: Isometric Deadlift (8s) (Mid)
A2: Snatch (3-5 acceleration reps) (89 lb)

Lower:
A1: Isometric Back Squat (8s)
A2: Barbell Box Jumps (89 lb)

Push:
A1: Isometric Military Press (8s)
A2: Push Press with 65-75% of 1RM (3-5 acceleration reps) (157 lb)
Each complex performed 5x; 120s rest between A1 and A2.

Wednesday: Off

Thursday: Motor skill acquisition (85%; doubles)

Push: Military Press (115 lb) (15 sets)
Lower: Deadlift (315 lb) (8 sets)
Pull: Weighted Pullup (Bodyweight) (13 sets)

Accessory: (no more than 15 minutes total)
A1. Barbell Curl (80 lb)
A2. Barbell Skullcrusher (80 lb)
3 Supersets of 5 reps)

B1. 3x12 Rope Facepulls (75, 85, 95 lb)

Friday: Off

Saturday: Overload/Tendon Strength

Overload:

Push:
A1: Partial Bench Press (lower half) (185 lb)
A2: Manual Eccentric Bench Press (8 seconds down, 5 sec rack, 6 secs down)

Lower:
A1: Half Front Squat (Partial) (225 lb)
A2: Eccentric Front Squat (90-110% of 1RM) (descent in 5-10s, add weight if slower, performed once)

Pull:
A1: Partial Pullup (Use weight that only allows you to do lower half of ROM) (+25 lb)
A2: Eccentric Pullup (100-120% of 1RM) (descent in 15s, add weight if slower, performed once) (60 lb)

Each complex performed 5x; 90-120s rest between A1 and A2.
Between 3 and 5 reps per set on partials.

Tendon:
Push: Bench Press (150 reps with 45lb bar)
Lower: Bodyweight Squat (101 reps)
Pull: Narrow Cable Row (101 reps at 30 lbs)

Sunday: Off

Week 3:

Monday: Motor skill acquisition (90%; singles)

Push: Bench Press (205 lb) (12 sets)
Lower: Front Squat (225 lb) (10 sets)
Pull: T-Bar Row (205 lb) (11 sets)

Tuesday: Isometric/explosive contrast (Performed on Thursday)

Whole:
A1: Isometric Deadlift (8s) (Very low)
A2: Clean from Hang (3-5 acceleration reps) (155 lb)

Lower:
A1: Isometric Back Squat (8s)
A2: Jump Squat with 20-30% of 1RM (6-8 acceleration reps) (65 lb)

Push:
A1: Isometric Bench Press (6-9s)
A2: Speed Bench Press with 45-55% of 1RM (3-5 acceleration reps) (135 lb)
Each complex performed 6x; 120s rest between A1 and A2.

Wednesday: Off

Thursday: Motor skill acquisition (Performed on Sunday) (90%; singles)

Push: Push Press (185 lb) (12 sets)
Lower: Deadlift (335 lb) (10 sets)
Pull: Weighted Pullup (+25 lb) (9 sets)

Accessory: (no more than 15 minutes total)
A1. Barbell SkullCrusher (90 lb)
A2. Barbell Curl (90 lb)
3 Supersets of 5 reps

B1. Yates Row (135 lb)
3 x 5

(Perform A complex, rest 60 seconds, perform B)

Friday: Off

Saturday: Overload/Tendon Strength
Overload:
SCHEDULE ISSUE; WORKOUT DID NOT OCCUR.

Sunday: Off

Week 4:

Monday: Motor skill acquisition (90%; singles; half as many sets as week 3)

Push: Bench Press (215 lb) (6 sets)
Lower: Front Squat (235 lb) (5 sets)
Pull: T-Bar Row (205 lb) (6 sets)

Addition due to absence of Overload/Tendon Day in Week 3
Incline Press: 110 reps @ 45 lb
Bodyweight Squat: 100 reps
Assisted Pullup: 105 reps @ 140 lb assist (~40 lb)

Tuesday: Isometric/explosive contrast

Whole:
A1: Isometric Deadlift (6-9s) (Upper)
A2: Snatch (3-5 acceleration reps) (109 lb)

Lower:
A1: Isometric Back Squat (6-9s)
A2: Box Jumps with 20-30% of 1RM (6-8 acceleration reps) (109 lb)

Push:
A1: Isometric Military Press (6-9s)
A2: Push Press with 65-75% of 1RM (3-5 acceleration reps) (157 lb)

Each complex performed 4x; 120s rest between A1 and A2.

Wednesday: Off

Thursday: Motor skill acquisition (90%; singles; half as many sets as week 3)

Push: Military Press (135 lb) (6 sets)
Lower: Deadlift (335 lb) (4 sets; back pain prevented last set)
Pull: Weighted Pullup (+10 lb) (6 sets)

Accessory: (no more than 15 minutes total)
3x5 Bicep Curls (90 lb)
3x5 Close-grip Bench (185 lb)

3x5 Yates Row (185 lb)
Friday: Off

Saturday: Overload/Tendon Strength
Overload:

Push:
A1: Partial Bench Press (From sticking point)(225 lb)
A2: Manual Eccentric Bench Press

Lower:
A1: Rack Deadlift from above knee (425 lb)
A2: Eccentric Deadlift (90-110% of 1RM) (descent in 5-10s, add weight if slower, performed once)

Pull:
A1: Partial Pullup (Use weight that only allows you to do lower half of ROM)(+25 lb)
A2: Eccentric Pullup (100-120% of 1RM) (descent in 15s, add weight if slower, performed once)

Each complex performed 4x; 90-120s rest between A1 and A2.

Tendon:
Push: Incline Bench (110 reps)
Lower: Leg Press (120 reps)
Pull: Cable Row (105 reps)

Sunday: Off

First day of Phase 2: LEGS!

The workout was very fun. My friend who is finally getting back into lifting pulled a 505lb deadlift for 2 clean, consecutive reps and I managed 345 for 3 reps on my last set.

Week 5:

Monday: Lower body/neuromuscular emphasis

Complex A: Quadricep Dominant

A1) Functional isometric front squat (235 lb, 245 lb, 255 lb, 275 lb, 275 lb)
Maximum weight for at least 6 seconds
Rest 120 seconds

A2) Front squat (225 x 3, 235 x 2, 235 x 3, 235 x 2)
2-3 reps
Rest 120 seconds

A3) Jump squat (80 lb)
10 reps at 20-30% (jump squat)
Rest 120 seconds;

Complex B: Hip/Posterior Chain Dominant

B1) Functional isometric deadlift (above knee to lockout)(315 lb, 365 lb, 405 lb, 435 lb)
Maximum weight for at least 6 seconds
Rest 120 seconds

B2) Deadlift (225 x 8 (warmup), 275 x 2 (warmup), 315 x 2(warmup), 315 x 3, 335 x 2, 335 x 3, 345 lb x 3)
2-3 reps
Rest 120 seconds

B3) Power clean from hang (135 lb)
3-5 reps at 70-80%
Rest 120 seconds

Each complex performed 4x.

Lifts look good (I’ll be following along). Let’s see those before pics. I just finished Phase II today, how do you like it so far?


Here are some pics from the few weeks before I started Beast Building

My apologies for no wheel pics, I will include them when I take pics halfway through Beast Building.

Front Double Bi


V-Taper

I had access to Olympic pads so I had to include Snatch in this workout somehow. I considered using it as the explosive exercise for the Upper Body Pull Complex, but used it as a warm-up instead.

Tuesday: Upper body/neuromuscular emphasis (Performed on Wednesday)

Warmup: Snatch!

5 x 89, 3 x 109, 3 x 129, 3 x 135, 2 x 135, 2 x 135

Complex A: Upper Body Horizontal Push

A1) Functional isometric flat bench press (225, 255, 265, 275 lb)
Maximum weight for at least 6 seconds
Rest 120 seconds

A2) Bench press (215 x 2, 225 x 2, 225 x 2, 225 x 2)
2-3 reps
Rest 120 seconds

A3) Speed bench (135 lb)
3-5 reps at 45-55% (speed bench)
Rest 120 seconds

Complex B: Upper Body Horizontal Pull

B1) Iso/dynamic contrast chest-supported rowing (90 lb)
Use close to your maximum on the lift, holding it in the contracted position for as long as you can
Rest 120 seconds

B2) T-Bar Row (135 x 3, 180 x 2, 205 x 2, 205 x 2)
2-3 reps
Rest 120 seconds

B3) Speed bent over DB rowing (45 lb)
3-5 reps at 45-55% as fast as you can
Rest 120 seconds

Each complex performed 4 times.

Awesome workout, I can’t wait for leg day tomorrow.

I didn’t get much sleep last night, and yesterday’s workout still had me fatigued so I didn’t do well at all today.

Thursday: Lower body/muscle growth and strength

A1) Front squat (205 x 4, 205 x 4, 205 x 4, 205 x 4)
4 sets of 4-6 reps
90 seconds rest

A2) Romanian deadlift (205 x 4, 215 x 4, 225 x 4, 235 x 4)
4 sets of 4-6 reps
90 seconds rest

B1) Leg press (8 plates x 8, 10 plates x 6, 11 plates x 8)
3 sets of 6-8 reps
90 seconds rest

B2) Pull-through (8 x 65, 8 x 70, 8 x 70)
3 sets of 6-8 reps
90 seconds rest

C1) Seated calf raise (135 x 8, 180 x 8, 205 x 8)
3 sets of 6-8 reps
90 seconds rest

C2) Lying leg curl (130 x 8, 140 x 7, 145 x 6)
3 sets of 6-8 reps
90 seconds rest

I did Seated Calf Raise rather than Standing which is what is in the actual program. Also, I would have definitely preferred a reverse hyper or even a dumbell swing to the pull-through.

My average days diet is as follows:

7 AM - 3 REZ-V

745 AM - 1 cup Steel Cut Oats, 3 Eggs, 1 cup Whole Milk, some berries, 4 Flameout, 2 Carbolin 19-19, 600mg ALA, 1 B12 Time-Release

1045 AM - 1 cup Steel Cut Oats

I sip a protein shake throughout the day at work consisting of 1 scoop Micellar Matrix (Micellar casein), 1 scoop Optimum Nutrition Pro Complex, 2 scoops Metabolic Drive Complete.

1 PM - Lunch of meat, greens, pasta, cottage cheese, 4 Flameout, 2 Carbolin 19

4 PM - Some food, whatever I can find. Protein shake, peanut butter, etc

7 PM - Post workout shake consisting of 25 g ON Pro Complex, 1 scoop Surge, 25g dextrose, 2 scoops Superfood, half scoop Micellar casein

Pre workout I take 1 scoop Power Drive, 1 Spike and 7 BCAA pills (Biotest brand)
During workout I take 7 additional BCAA pills

9 PM - Meat (usually steak), greens, red wine, 4 Flameout, 3 ZMA

1130 PM - 1.5 Scoops Micellar Matrix in Whole Milk, 3 Flameout, 1 Carbolin 19.

Saturday: Upper body/muscle growth and strength

A1) Chest-supported DB rowing (60’s x 6, 70’s x 5, 70’s x 5, 70’s x 5)
4 sets of 4-6 reps
90 seconds rest

A2) Bench press (185 x 5, 195 x 5, 205 x 4, 205 x 4)
4 sets of 4-6 reps
90 seconds rest

B1) Pull-ups (weighted if possible) (Bodyweight x 6, 7, 8 (spotted on last 4), 8 (spotted on last 4))
4 sets of 6-8 reps
90 seconds rest

B2) High-incline (45 to 60 degrees) DB press (60’s x 8, 7, 6, 6)
4 sets of 6-8 reps
90 seconds rest

C1) Barbell curl (80 lb x 6, 6, 6, 6)
4 sets of 6-8 reps
90 seconds rest

C2) Decline EZ-bar triceps extension (85 lb x 6, 6, 6, 6)
4 sets of 6-8 reps
90 seconds rest

Monday: Lower body/neuromuscular emphasis (performed on Tuesday)

Not the best day for me on squats, I didn’t get enough sleep last night.

Complex A: Quadricep Dominant

A1) Functional isometric Front squat (225, 255, 275, 295)
Maximum weight for at least 6 seconds
Rest 120 seconds

A2) Front squat (225 x 3, 225 x 3, 235 x 3, 235 x 3)
2-3 reps
Rest 120 seconds

A3) Speed squat (80 x 9, 9, 9, 9)
8-10 reps at 20-30% (jump squat) or 3-5 reps at 45-55% (speed squat)
Rest 120 seconds

Complex B: Hip/Posterior Chain Dominant

B1) Functional isometric deadlift (below knee to above knee) (275. 315, 365, 365)
Maximum weight for at least 6 seconds
Rest 120 seconds

B2) Deadlift (275 x 3, 315 x 3, 345 x 3, 365 x 2 (PR!!))
2-3 reps
Rest 120 seconds

B3) Dumbell Swings (50 x 8, 8, 8, 8)
8-10 reps at 35%
Rest 120 seconds

Each complex performed 4x.

I weigh about 190 right now and I’d estimate that my BF has increased only about 1%.

Wednesday: Upper body/neuromuscular emphasis

I had to go to a different gym today that did not have the proper equipment for bench press isometrics =/. I really noticed a decrease in my strength without the post-tetanic potentiation from the iso’s. I substituted with board presses.

Complex A: Upper Body Horizontal Push

A1) Board Press (Upper Half) (225 x 1, 225 x 2, 225 x 2, 225 x 2)(I did the rep and then held the bar just under lockout for 6-8 seconds)
Rest 120 seconds

A2) Bench press (195 x 3, 205 x 2, 205 x 2, 215 x 2)
2-3 reps
Rest 120 seconds

A3) Speed bench (135 x 5,5,5,5)
3-5 reps at 45-55% (speed bench)
Rest 120 seconds

Complex B: Upper Body Horizontal Pull

B1) Iso/dynamic contrast T-Bar rowing (250 lb)
Use close to your maximum on the lift, holding it in the contracted position for as long as you can
Rest 120 seconds

B2) T-Bar Row (160 x 3, 205 x 3, 205 x 3, 205 x 3) (First time doing T-Bar rows from hang to isolate the upper back instead of Arnold Style from the ground, which is how I did them in Phase 1 and the first week of this phase)
2-3 reps
Rest 120 seconds

B3) Hang Snatch (90 x 5,5,5,5)
Rest 120 seconds
(Perform each complex 4 times)

Thursday: Lower body/muscle growth and strength (Performed on Saturday)

A1) Snatch-Grip Deadlift from Deficit (185 x 5, 205 x 5, 225, x 5, 235 x 5, 245 x 5, 245 x 4, 245 x 1 (grip gave out))
7 sets of 4-6 reps
90 seconds rest

B1) Leg press (6 plates x 10, 8 plates x 9, 10 plates x 9)
3 sets of 6-8 reps
90 seconds rest

B2) Lying Leg Curl with Accentuated Eccentric on final 4 reps (perform concentric portion, then friend pulls down for eccentric portion so you lower in 6s.) (110 x 8,8,8)
3 sets of 6-8 reps
90 seconds rest

C1) Standing barbell calf raise (225 x 12, 275 x 11, 315 x 10)
3 sets of 10-12 reps
90 seconds rest

C2) One-leg Squat (bodyweight x 5 (on each leg),5,5)
3 sets of 5 reps
90 seconds rest

Just curious did you do phase I? Phase I is very benafcial for tendon strength which you will need for phase III and even phase II. Im actually just finnishing week 3 of phase III. Good program to follow though.

I did. It’s all posted.

I stopped using Carbolin 19 last week, and I just added Rhodiola Rosea the day before I performed this workout and I felt a LOT stronger and I had an unreal pump. (Actually I take that back, I forgot that I also added Beta-7 a few days ago, so that was probably it.)

Saturday: Upper body/muscle growth and strength (Performed on Sunday)

A1) 1-Arm Dumbell Row (50’s x 8, 60’s x 8, 70’s x 8, 70’s x 8, 80’s x 6)
5 sets of 4-6 reps
90 seconds rest

A2) Bench press (185 x 6, 205 x 5, 205 x 5, 215 x 5, 215 x 6 (spot on last 2 reps))
5 sets of 4-6 reps
90 seconds rest

B1) Chins (weighted if possible) (Bodyweight x 6,6,7,8 (Spotted on last few reps for last 2 sets)
4 sets of 6-8 reps
90 seconds rest

B2) High-incline (45 to 60 degrees) DB press (45’s x 9, 50’s x 8, 60’s x 8, 70’s x 8)
4 sets of 6-8 reps
90 seconds rest

C1) Incline Dumbbell Bicep Curls (30 x 6, 35 x 6, 35 x 5, 35 x 4)
4 sets of 6-8 reps
90 seconds rest

C2) Elbows Out Extensions (35 x 8, 35 x 8, 40 x 6, 40 x 6)
4 sets of 6-8 reps
90 seconds rest