How the fuck can you walk after that?
The rest pauses or the widowmaker?
Either way, if I don’t keep moving something will seize up 
1 Like
Gotcha
215 kg wow awesome Max.
Beaumont programme hypertrophy phase w6d1
Squat - Squat bar again
Bar x 5
65kg x 3
85kg x 3
105kg x 3
125kg x 3
Add belt
145kg x 3
165kg x 1
185kg x 1
195kg x 2 - very tight brace and moved nicely
165kg x 8
165kg x 8
165kg x 8
165kg x 8
Bent over row
65kg x 8
85kg x 8
105kg x 8
Belt, straps
125kg x 8
135kg x 8
135kg x 8
135kg x 8
Barbell shrugs
Straps
135kg x 8
165kg x 8
185kg x 8
Rest pause 30 seconds
185kg x 8
Rest properly 2 minutes
195kg x 8
Rest pause 30 seconds
195kg x 8
Woke up with a pretty crummy feeling left trap so didn't get too enthusiastic about heavier shrug weights despite the reps having come back down.
DB curls
12.5s x 12
22.5s x 8
Rest pause 30 seconds
22.5s x 8
Rest properly 2 minutes
22.5s x 8
Rest pause 30 seconds
22.5s x 8
Rest properly 1 min
15s x 15
Alright.
3 Likes
Beaumont programme hypertrophy phase w6d2
My legs were totally shagged today and did not appreciate all the contorting and weird positions this day entails.
Bench
Bar x 5
40kg x 5
60kg x 5
80kg x 3
90kg x 1
100kg x 1
110kg x 3 - hamstring cramp but otherwise this wider grip is starting to feel very strong.
92.5kg x 8
92.5kg x 8
92.5kg x 8
92.5kg x 8
Hip thrusts
100kg x 8
140kg x 8
180kg x 8
200kg x 8
200kg x 8
Bulgarian split squats - back to dumbbells cos the SSB was in use
BW x 8/leg
40kg x 8/leg
55kg x 8/leg
Straps
60kg x 8
Rest pause 30 seconds
60kg x 8/leg
Rest properly 2 minutes
70kg x 8/leg
Rest pause 30 seconds
70kg x 8/leg
Easier than I thought it would be. DBs are definitely easier to stabilise than the SSB.
Leg extension - occluded
“65” x 10
“95” x 8
“125” x 8
Rest pause 30 seconds
“125” x 8
Rest properly 2 minutes de-occluded
“145” x 8
Rest pause 30 seconds
“145” x 8
Drop set
“85” x 12
Hold with squeeze
“45” x 30 seconds
Finally de-occlude
Jesus christ the burn.
Next couple of weeks is basically a repeat of the previous progression - 8s, 10s, 12s - but the weight has gone up. Let’s see how hard I can push it before a deload and testing week.
Had an ice bath and did some acupuncture when I got home.
2 Likes
Beaumont programme hypertrophy phase w6d3
Sumo pulls
Bar work
60kg x 5
60kg x 5
80kg x 3
100kg x 3
120kg x 3
140kg x 3
Add belt
160kg x 1
180kg x 1
200kg x 1
207.5kg x 2
Straps
220kg x 1
230kg x 1 @ lol
Belt off
170kg x 8
170kg x 8
170kg x 8
Straps off, DOH
170kg x 8
Used the deadlift bar today! Mainly cos I was curious, but also because I felt like I would be able to feel “pulling the slack out” better on a bar with real slack. Kinda worked. I prefer the stiff boi, even if I did technically pull a 7.5kg sumo PR over like last week today.
Double overhand for last set of 8 cos apparently I’m OK at it.
Pin bench - 2.5 holes visible, 1" off chest
60kg x 8
70kg x 8
Belt on
80kg x 8
90kg x 8
90kg x 8
90kg x 8
I did these cos the incline was taken, but to be honest I’d rather flat press twice a week for the last 3 training weeks of this cycle than put 2.5kg on my incline 12rm. 8s at 90 I think were my working weights on Sheiko, they felt very easy today.
LF lateral
“15” x 12
“25” x 12
“35” x 12
“45” x 12
“55” x 12
Rest pause 30 seconds
“55” x 12
Rest properly 2 minutes
“55” x 12
Rest pause 30 seconds
“55” x 12
Drop set
“15” x 20
Low incline DB flyes
15s x 8
22.5s x 8
Rest pause 30 seconds
22.5s x 8
Rest properly 2 minutes
22.5s x 8
Rest pause 30 seconds
22.5s x 8
OH DB extension
22.5kg x 8
35kg x 8
40kg x 8
Rest pause 30 seconds
40kg x 8
Rest properly 2 minutes
40kg x 8
Rest pause 30 seconds
40kg x 8
Already looking forwards to the changes I’ll be making the next cycle of of this hypertrophy programme. Mainly exercise selection (more chest, arms, delts), and shuffling stuff around so I feel a bit fresher. At the moment I pull, squat, pull, 3 days in a row, and train my delts 2 days in a row before my pressing day. I mean, accumulate fatigue and all, but that sounds pretty silly. This ain’t teeny tiny Bulgarian levels of volume I’m working with right now.
Also gonna do a bit of dedicated grip work just for fun, and hit up the strongmanesque cardio more often. Twice a week sounds good.
Then, once I’m a bit closer to filling out the 105s without being a fat mess, it’ll be time for a switching phase and a comp cycle in prep for April. I love being this far out from the next comp, training is fun.
2 Likes
Love your way of fun.
Btw nice pull, looked easy Max.
Beaumont programme hypertrophy phase w6d4 (yesterday)
SSB
Bar x 2 x 3
52kg x 3
72kg x 3
92kg x 3
Belt on
112kg x 1
132kg x 8
132kg x 8
132kg x 8
132kg x 8
Chains are 50kg total but couple of links left on the floor. Will change setup next week.
Upright row
35kg x 10
50kg x 10
50kg x 10
50kg x 10
I have progressed at upright rows pretty well over the last month and a bit. Feel like my traps are a bit thicker too. Dodgy left one is pretty angry constantly though, will need to do some other upper back and lower trap work to balance everything out next cycle.
Hammer curls
17.5s x 8
25s x 8
Rest pause 30 seconds
25s x 8
Rest properly 2 minutes
25s x 8
Rest pause 30 seconds
25s x 8
Bulgarian split squats
BW x 8/leg
40kg x 8/leg
55kg x 8/leg
Straps
60kg x 8
Rest pause 30 seconds
60kg x 8/leg
Rest properly 2 minutes
60kg x 8/leg
Rest pause 30 seconds
60kg x 8/leg
Very tight after deads yesterday, didn't push these.
Beaumont programme hypertrophy phase w6d5
OHP
Bar work
40kg x 5
50kg x 3
Belt on
60kg x 1
70kg x 1
72.5kg x 2
57.5kg x 8
57.5kg x 8
57.5kg x 8
57.5kg x 8
Deficit conventional deadlift
70kg x 3
70kg x 3
120kg x 3
140kg x 3
_Belt _
160kg x 1
180kg x 1
Straps
190kg x 8
190kg x 8
190kg x 8
220kg x 3
KB snatch
20kg x 1
40kg x 1
44kg x 1 - 4kg PR
I saw the 44kg bell and knew I had to snatch it. Good times. All done on right hand because screw symmetry.
KB clean and strict press
40kg x 1 - right hand
Pullups
BW x 8
Rest pause 30 seconds
BW x 8
Rest properly 3 minutes
BW x 8
Rest pause 30 seconds
BW x 6
Rest pause 15 seconds
BW x 2
GHR
BW x 8
15kg x 8
25kg x 8
Rest pause 30 seconds
25kg x 8
Rest properly 2 minutes
25kg x 8
Rest pause 30 seconds
25kg x 8
KB clean and push press
44kg x 1 - left hand
Symmetry.
2 Likes
Deadlift bars are a whole different animal hey. I love the knurling on the Texas bar, but when not using one regularly, it’s def different.
For sure! Little bit of forward and back whip, and while it felt a bit like I lost an inch or two off my rom on sumo, it’s always thrown me way off when pulling conventional.
1 Like
Beaumont programme hypertrophy phase w7d1
Squat - Squat bar
Bar x 5
65kg x 3
85kg x 3
105kg x 3
125kg x 3
Add belt
145kg x 3
165kg x 1
185kg x 1
205kg x 2 - moved fine but I'm descending at a snail's pace. I can get more bounce from these.
155kg x 10
155kg x 10
155kg x 10
155kg x 10
I mean it wasn't enjoyable but all were pretty doable.
Bent over row
60kg x 8
80kg x 8
100kg x 8
Belt, straps
120kg x 10
130kg x 10
130kg x 10
130kg x 10
Barbell shrugs
Straps
130kg x 10
160kg x 10
180kg x 10
Rest pause 30 seconds
180kg x 10
Rest properly 2 minutes
190kg x 10
Rest pause 30 seconds
190kg x 10
DB curls
Red fat grips
10s x 10
15s x 10
Rest pause 30 seconds
15s x 10
Rest properly 2 minutes
15s x 10
Rest pause 30 seconds
15s x 10
Rest properly 1 min
7.5s x 20
Rest properly 1 min
Fat grips off
7.5s x 20
Figured I wasn't gonna keep on progressing with my bullshit reps at 22.5. Did much better quality reps, got an awesome pump in the bis still, and I wanted to start getting silly with my grip anyway. Let's put the fun back into training. Because 4 x 10 squats is NOT fun haha.
3 plate blue fat grip DOH pull sounds fun. That might take a while haha.
1 Like
Beaumont programme hypertrophy phase w7d2
I feel ill right now, sat in the car outside the gym for 45 minutes before lifting wondering whether I should have a nap or if I was gonna vomit.
Bench
Bar x 5
40kg x 5
60kg x 5
80kg x 3
90kg x 1
100kg x 1
110kg x 1 - misgroove, bit naff
120kg x 1 - flew. So tempted to go up but I get to max out in 3 weeks so be patient grasshopper.
112.5kg x 2 - badoing
92.5kg x 10
92.5kg x 10
92.5kg x 10
92.5kg x 10
Bench felt amazing today.
Hip thrusts
100kg x 10
140kg x 10
We interrupt today’s normal programming to bring you a 140kg double overhand axle deadlift.
Not a bad improvement over missing 120 with the fat grips 2 weeks ago. Probably should’ve filmed it.
Hip thrusts
180kg x 10
200kg x 10
200kg x 10
Bulgarian split squats
BW x 10/leg
40kg x 10/leg
Straps
60kg x 10/leg
Rest pause 30 seconds
60kg x 10/leg
Rest properly 2 minutes
70kg x 10/leg
Rest pause 30 seconds
70kg x 10/leg
Customary break to feel like I’m going to vomit.
Leg extension - occluded
"65" x 10
"95" x 10
"125" x 10
Rest pause 30 seconds
"125" x 10
Rest properly 2 minutes de-occluded in hero pose
"145" x 10
Rest pause 30 seconds
"145" x 10
Drop set
"95" x 15
Hold with squeeze
"45" x 2 whole seconds
Finally de-occlude
Left sleeves in the car. Bulgarians and leg extensions were nasty. Phenomenal pump though.
1 Like
Beaumont programme hypertrophy phase w7d3
Sumo pulls
Bar work
60kg x 5
60kg x 5
80kg x 3
100kg x 3
120kg x 3
140kg x 3
Add belt
160kg x 1
180kg x 1
200kg x 1
215kg x 2
Belt off
160kg x 10
160kg x 10
160kg x 10
180kg x 10 - noice
Pin bench - 2.5 holes visible, 1" off chest
Bar x 10
60kg x 10
70kg x 10
Belt on
80kg x 10
87.5kg x 10 - misload
90kg x 10
95kg x 9 - miscount
100kg x 10 - Hail Mary at redemption for my shit maths.
Only meant to be 3 working 10s haha. That might be the most bench volume I've done since Sheiko, and it's not even bench day.
LF lateral
"15" x 14
"25" x 14
"35" x 14
"45" x 14
"55" x 14
Rest pause 30 seconds
"55" x 14
Rest properly 2 minutes
"55" x 14
Rest pause 30 seconds
"55" x 14
Drop set
"15" x 25
Drop set
"5" x 30 second hold
Low incline DB flyes
15s x 10
22.5s x 10
Rest pause 30 seconds
22.5s x 10
Rest properly 2 minutes
22.5s x 10
Rest pause 30 seconds
22.5s x 10
Flyes somehow progressing quickly, even with extra prefatiguing today.
OH DB extension
22.5kg x 10
35kg x 10
40kg x 10
Rest pause 30 seconds
40kg x 10
Rest properly 2 minutes
40kg x 10
Rest pause 30 seconds
40kg x 10
3 Likes
Beaumont programme hypertrophy phase w7d4
SSB
Bar x 2 x 3
52kg x 5
72kg x 3
+ 50kg chains
72kg x 3
92kg x 3
Belt on
112kg x 1
132kg x 10
132kg x 10
132kg x 10
132kg x 10
Changed setup so the chains were only the one link on the floor instead of 3 or 4.
Half hour break to talk to mum on the phone. Priorities.
Upright row
35kg x 12
50kg x 12
50kg x 12
50kg x 12
Preacher curls
10s x 10
15s x 10
Rest pause 30 seconds
15s x 10
Rest properly 2 minutes
15s x 10
Rest pause 30 seconds
15s x 10
Didn't have time for Bulgarians. I wasn't that upset.
1 Like
Beaumont programme hypertrophy phase w7d5
I’ve been shattered all week, as evidenced by me missing my alarm and waking up at midday today. Felt pretty rough in a man fluey way but got all the pressing and some appropriate deadlifts in before the gym shut.
Also, triceps DOMS please go away.
OHP
Bar work
30kg x 5
40kg x 5
50kg x 3
Belt on
60kg x 1
70kg x 1
75kg x 2 - moved nicely despite fatigue
Log press - single clean
60kg x 8
60kg x 8
60kg x 8
Considering log press as a main pressing exercise next cycle, figured I’d see if the rep work would be feasible with the empty log. It might be that I warm up on press with a bar, do top sets with the log, and get some regular pressing in for the back offs.
OHP
55kg x 10
55kg x 10
55kg x 10
55kg x 10
Log definitely threw off bar path for the second round of regular pressing though so that’s something to consider.
Conventional deadlift
DOH
60kg x 3
100kg x 3
120kg x 1
140kg x 1
_Belt _
160kg x 1
180kg x 1
200kg x 1
220kg x F, immediately switched to hook and banged it out.
240kg x 1 - felt like it moved ok considering the past 3 days of sessions but I forgot to press film.
Gym closed. Went home and for the rest of the afternoon greased the groove on pullups whenever I walked in and out of the kitchen.
Final training week of this cycle next week, work and weekend commitments mean there might a couple of combo sessions and I’ll probably be hitting my final sumo pull at 7am which is hell for me in terms of general function. One more week before a blessed deload and I can hit some truly heavy singles.
3 Likes
Some serious weight moved mate.
180kg x10 on deads! Wow!
Beaumont programme hypertrophy phase w8d1
Squat - Squat bar
Bar x 5
65kg x 3
85kg x 3
105kg x 3
125kg x 1
Add belt
145kg x 1
165kg x 1
185kg x 1
205kg x 1
215kg x 1
225kg x 1 - yas
145kg x 12
150kg x 12
155kg x 12
160kg x 12
Meant to be 4 sets at 145kg. I'm deloading next week so manned up. 160 was a nice rpe 8, if that.
Bent over row
60kg x 12
80kg x 12
100kg x 8
Belt, straps
120kg x 8
130kg x 12
130kg x 12
130kg x 12
Barbell shrugs
Straps
130kg x 12
160kg x 12
180kg x 12
Rest pause 30 seconds
180kg x 12
Rest properly 2 minutes
190kg x 12
Rest pause 30 seconds
190kg x 12
DB curls
Red fat grips
10s x 12
15s x 12
Rest pause 30 seconds
15s x 12
Rest properly 2 minutes
15s x 12
Rest pause 30 seconds
15s x 12
Rest properly 1 min
7.5s x 20
Rest properly 1 min
Fat grips off
7.5s x 20
Excited to see how stuff moves after a deload. Not expecting a PB but there's another 10kg there at least.
2 Likes
Beaumont programme hypertrophy phase w8d2
Bench
Bar x 5
40kg x 8
60kg x 5
60kg x 5
80kg x 3
90kg x 1
100kg x 1
110kg x 1
120kg x 1
125kg x 1 @ 9
100kg x 12
100kg x 12
100kg x 11
90kg x 15
Meant to be 4x12 at 90, but deload yada yada no time for under-reaching.
Hip thrusts
100kg x 12
140kg x 12
180kg x 12
200kg x 12
200kg x 12
Had 5 minutes to get something done before leaving to pick up the sister from the train station. Opted for the sled.
Rope arm over arm
110kg x 6 x distance
Ss/ Backwards sled drag - gripping straps instead of handles
110kg x 6 x distance
1 Like
Wow that’s a lot of volume Max
and a nice squat… no awesome squat.
2 Likes
Beaumont programme week 8 d3 and 4
Away all weekend, got my final heavy pulls and press in at 6:30 am. This is fine (It’s not fine I suck at mornin sessions).
Sumo deadlift
60kg x 5
60kg x 5
100kg x 3
Belt on
140kg x 1
180kg x 1
200kg x 1
Straps
220kg x 1
230kg x 1 @ 9.5 - ties PR on deadlift bar but with the power bar
Ss/ Conventional deadlift
60kg x 5
60kg x 5
100kg x 3
Belt on
140kg x 1
180kg x 1
200kg x 1
Straps
220kg x 1
240kg x 1 @ 9.5 - good God this moved badly.
OHP
Bar x 5
30kg x 5
40kg x 3
50kg x 1
Belt
60kg x 1
70kg x 1
80kg x 1
50kg x 12
50kg x 12
50kg x 12
50kg x 12
No time for deadlift volume.
I think in an afternoon session after a rest I will have a lot more in the tank on all 3 lifts, but I was actually pretty happy with the sumo and press today. 240kg has been my opener at the last 3 meets and it did not move that well today.
1 Like