Big Beyond Belief Program

Training Training Logs
61

Also took the morning off work to sleep in and try get over my blood loss :stuck_out_tongue:

Woke up in a daze lol but i feel grand now after breakfast !

I better do WAY better tonight or iā€™m going to break something lol

62

Finally back to normal felt GREAT going in and coming out of the gym, looks my freakouts are over (for now :P)

Week 2/ Day 3
90 Sec Rest/ 10-12 Reps

Bench Press:

Warmup Sets: Bar *5, 40kg *5, 50kg *5

Set 1: 60kg *12 <<-- HELL ya !
Set 2: 60kg *9 ā† Nearly got 10, though nearly took my head off as i got stuck lol
Set 3: 55kg *9 ā† So close !
Set 4: 50kg *7 ā† Agh rest periods lol so low !

T-bar Row Seated:

Warmup Sets: 25kg *5, 35kg *5

Set 1: 52.5kg *12
Set 2: 52.5kg *12
Set 3: 47.5kg *11
Set 4: 42.5kg *12

Good steady progress on these !

Bar Bell Curls:

Warmup Sets: Bar *5

Set 1: +5kg *11 ( I admit cheated with the last 2 kinda helped swing them up)
Set 2: +2.5kg *9 (Gah !)
Set 3: Bar *10 (Forearms pumped like hell lol blood has been replaced :P)
Set 4: Bar *12

Calf Raise DC Style:

Warmup Sets: 25kg *5, 45kg *5

Set 1: 55kg *12 (5 second negative, 15 second bottom hold)

NOT FUN !

63

Felt great today lol back to normal again !

Also i have put on 7lbs since 10 days ago !

My legs look really good i can see different parts of my quads lol they arenā€™t 1 big leg anymore!

Also got my 1st stretch mark on my back must be from Dumbell Rows, all in all GOOD DEAL for me !

64

Week 2 - Day 4
10-12 Reps / 90 sec Rest

Seated Military Press:

Warmup Sets: Bar *5, 40kg *5

Set 1: 55kg *12
Set 2: 55kg *9
Set 3: 52.5kg *9
Set 4: 50kg *8 (AGH 4th set really takes the wind out of you !)

Reverse Grip Bench Press:

Warmup Sets: Bar *5, 40kg *5

Set 1: 60kg *9 (SO CLOSE !!)
Set 2: 57.5kg *9 (Whats with this freaking number, every time i get to 9 i die !)
Set 3: 55kg *9 (AGH !!!)
Set 4: 50kg *12 (LOL i REFUSED to get 9 lol think it took minute or longer to get the last 3:P)

Deadlifts:

Warmup Sets: 60kg *5, 70kg *5

Set 1: 85kg *12 - Sumo Style
Set 2: 85kg *12 - Sumo Style
Set 3: 80kg *12 - Normal Deadlift
Set 4: 70kg *12 - Normal Deadlift

Leg Press: 1st time ever done this i was so pleased LOL

Warmup Sets: 40kg *5, 80kg *5

Set 1: 100kg *12
Set 2: 120kg *12
Set 3: 135kg *12
Set 4: 100kg *12 (lol no way i was doing 135 again took all my energy)

I admit i didnā€™t do abdominals i need some good exercises, these crunches are doing nothing for me.

65

1)Leg Press is bloody nice for an ego boost LOL it goes up to 200.25kg so see if i cant max it out in another 16 weeks, MORE challenges :stuck_out_tongue:

2)Really have to work out which dead lift to do, the Squat on either side of the dead lift is so damn hardā€¦ last week i literally fried my lower back had to lie down to subside the pain Sumo Dead lifts were damn nice Pushmepullme sent me some videos which helped me ALOT.

3)Anyone that knows a dead lift or leg exercise that wonā€™t fry my lower back please post i just donā€™t feel confident doing them anymore not from all the way down anyways !

66

Hey SmallToBig, great progress thus far. I plan on starting the same program Monday, so weā€™ll be in the same boat.

Curious, itā€™s obvious youā€™re doing the high-fat/high-protein diet, and I plan on doing the same thing. I know for myself that I gain too much fat on a high CHO diet. However, have you considered (or have C_C and Modok already covered) peri-workout nutrition? Although I plan to have low carbs all other times, is it a terrible idea to have dextrose/protein pre/post workout (100g or so)?

67

[quote]Burst wrote:
Hey SmallToBig, great progress thus far. I plan on starting the same program Monday, so weā€™ll be in the same boat.

Curious, itā€™s obvious youā€™re doing the high-fat/high-protein diet, and I plan on doing the same thing. I know for myself that I gain too much fat on a high CHO diet. However, have you considered (or have C_C and Modok already covered) peri-workout nutrition? Although I plan to have low carbs all other times, is it a terrible idea to have dextrose/protein pre/post workout (100g or so)?[/quote]

I could not imagine putting anything into my body during Day 2/4/6 LOL it would come up so fast, they are REALLY hard days with the big exercises on it.

Day 1,3,5 maybe iā€™d try it but im putting on weight like i donā€™t know what im up to 207lbs this morning LOL i started on 186 so in the space of 2 and a half weeks iā€™ve put on 21 lbs !!!

I know it sounds like BS but my scale this morning read 94kgs lol after pissing and wearing just underwear. So donā€™t think i need any more nutrition at the moment !!

I have Meal 2 around 1 hr before i go to them gym so i plenty of food to keep me going, and i have 45g of protein afterwards, then have my Dinner of Red Meat and Eggs :slight_smile:

68

Week 2 - Day 5
90 Sec Rest / 8-10 Reps
DB Row:

Warmup Sets:16kg *5, 22kg *5

Set 1: 26kg *10
Set 2: 26kg *10
Set 3: 26kg *9 (My back doesnā€™t seem to crash as easy as other body parts for some reason)
Set 4: 22kg *9 (ahem apparently not on the 4th set though :P)

Incline Bench

Warmup Sets: Bar *5, 40kg *5, 50kg *5

Set 1: 60kg *10 (Couldnā€™t resist trying for one 20kg plate on either side LOL and i got it!)
Set 2: 55gg *10
Set 3: 52.5kg *7 (Should have ramped down by 5kg but just being stubborn)
Set 4: 47.5kg *10

HS Calf Raise:

Warmup Sets: 35kg *5, 55kg *5

Set 1: 75kg *10
Set 2: 85kg *9 (!!!)
Set 3: 75kg *10
Set 4: 70kg *8 (Gah bloody calves sssooo bloody sore!)

EZ Bar Curls:

Warmup Sets: Bar + 5kg *5, Bar + 10kg *5

Set 1: Bar + 15kg *10 ( Really i was so proud of myself LOL)
Set 1: Bar + 17.5kg *10 ( AHA 20kg is going WELL down next week, had to kinda swing up the last rep :stuck_out_tongue: )
Set 1: Bar + 15kg *10
Set 1: Bar + 10kg *10

GREAT day in the gym lol, hopefully tomorrow will be the same !

69

I just saw a bit on what Burst said re: peri workout nutrition; when I am eating clean, I eat low carb with a refeed/carb up once a week or so - basically Anabolic Diet type eating. I find I work well without carbs, and I really like meat and cheese. :wink:

My exception to low carb is that I will have carbs when doing an intense workout (e.g., a mock-meet with all three lifts as 1RM attempts), or when I give blood. Iā€™m a regular blood donor and figure the good I do with a donation is not going to hurt my body so much that I canā€™t have a few M&Ms afterwards. The sugar is intense!

Looks like youā€™re tearinā€™ it up. My only advice - stick with it! Everything works for a while, esp. when you are new to the game. You show true character by sticking with your goals when they become more difficult to achieve.

Alsoā€¦definitely take before and after pics. The visual difference in my body comp, at the same weight, before and after training is significant.

If you want more form critiques, talk to Marudermeat over in the Over 35 Lifter. Heā€™s great.

70

[quote]pushmepullme wrote:
I just saw a bit on what Burst said re: peri workout nutrition; when I am eating clean, I eat low carb with a refeed/carb up once a week or so - basically Anabolic Diet type eating. I find I work well without carbs, and I really like meat and cheese. :wink:

My exception to low carb is that I will have carbs when doing an intense workout (e.g., a mock-meet with all three lifts as 1RM attempts), or when I give blood. Iā€™m a regular blood donor and figure the good I do with a donation is not going to hurt my body so much that I canā€™t have a few M&Ms afterwards. The sugar is intense!

Looks like youā€™re tearinā€™ it up. My only advice - stick with it! Everything works for a while, esp. when you are new to the game. You show true character by sticking with your goals when they become more difficult to achieve.

Alsoā€¦definitely take before and after pics. The visual difference in my body comp, at the same weight, before and after training is significant.

If you want more form critiques, talk to Marudermeat over in the Over 35 Lifter. Heā€™s great.[/quote]

Hello there, this was the kind person who sent me videos of the lifts :stuck_out_tongue:

Thank you again for that ! As you can see Iā€™ll be putting your Sumo Lift into Day 4 instead of Deadlift i tried it and felt great so really put your videos to use :stuck_out_tongue:

I also donate blood they donā€™t let you donate or leave before you drink some fizzy drink and eat some sweets LOL no matter how long you been coming so Iā€™m covered there !

I find on Day 2,4,6 i have a Red Bull lol just to get fully going, 13-15 rep Squats are not for the faint hearted ! has like 7g of sugar and lots of caffeine !

And finally this program runs for 18 weeks in total so have no choice but to stick with it im covered for a long while yet ! And i found no point taking photos of me at the beginning lol nothing to see :stuck_out_tongue:

End of every 6 Week ramp iā€™ll take some if i donā€™t see any difference iā€™ll be well annoyed !

Good luck with your powerlifting :slight_smile:

71

Minor Changes:

Week 1:

Day 1:
Dumbell Row
Incline Bench
Ez bar Curls
HS Calf Raise

Day 2:
Military Press (standing)
Close Grip Bench Press
Back Squat
Leg Curls

Day 3:
Normal Bench
Rack Pull Ups ā† Change to 1 width instead of another row
Barbell Curls
Standing Calf Raise

Day 4:
DB Military
Reverse Grip Bench (I like this)
Deadlifts
Leg Press

Day 5:
Dumbell Row
Inc Bench
HS Calf Raises
Ez bar Curls

Day 6:
Military Press
Close Grip Bench Press
Back Squat

72

Week 2 Day 6: 120 sec rest 8-10 reps

Military Press Standing:

Warmup Sets: Bar *5, 40kg *3, 60kg *2

Set 1: 60kg *6 (Guessed WAY to high and i payed for it later sets but gotta try !)
Set 2: 55kg *7
Set 3: 50kg *5
Set 4: 40kg *10

Close Grip Bench Press:

Warmup Sets: Bar *5, 40kg *3, 60kg *2

Set 1: 70kg *7 (Again i wwaayy overestimated lol but i got so close !!!)
Set 2: 65kg *6
Set 3: 55kg *10
Set 4: 50kg *7

Back Squat:

Warmup Sets: Bar *10, 40kg *5, 60kg *3, 80kg *2, 90kg *1

Set 1: 110kg *8 (HELL YA !)
Set 2: 100kg *7
Set 3: 90kg *8
Set 4: 80kg *8 (went down for the 9th rep and got buried ! Had to bail out of it thank god for power racks !)

Abs:

Set 1: BW +10kg *8
Set 2: BW +12.5kg *7
Set 3: BW +10kg *7
Set 4: BW +5kg *7

73

And so ends Week 2 :stuck_out_tongue:

Besides the hiccup in the middle due to donating blood went extremely well added more weight to every excercise the Big Ones are coming along DAMN well.

All of my excercises save damn bicep ones are good weight !

74

DB Row:

Week 1 Day 6: 22kg *10<<--------------- Week 2 Day 6: 26kg *10

Incline Bench

Week 1 Day 6: 55kg *9<<--------------- Week 2 Day 6: 60kg *10

HS Calf Raise:

Week 1 Day 6: 67.5kg *9<<--------------- Week 2 Day 6: 85kg *9

EZ Bar Curls:

Week 1 Day 6: Bar + 15kg *10<<--------------- Week 2 Day 6: +17.5kg *9

Military Press Standing:

Week 1 Day 6: 50kg *6 <<---------------Week 2 Day 6: 60g *6

Close Grip Bench Press:

Week 1 Day 6: 60kg *8 <<---------------Week 2 Day 6: 70kg *7

Back Squat:

Week 1 Day 6: 100kg *8 <<---------------Week 2 Day 6: 110kg *8

75

All right Tomorrow Week 3 begins Super Volume Week !

More PRā€™s hopefully then into the 3 Week growth phase

76

Week 3 Day 1
90 Second Rest, 13-15 Reps

DB Row:

Warmup Sets:22kg *5, 26kg *5

Set 1: 30kg *15
Set 2: 28kg *15
Set 3: 26kg *15
Set 4: 24kg *15
Set 5: 20kg *13

I thought DB Rows were easyā€¦ NOT ANY MORE omg i was wrecked after it !

Incline Bench

Warmup Sets: Bar *5, 40kg *5, 50kg *3

Set 1: 60kg *12 (AHH!)
Set 2: 55kg *7 (Erm dont ask!)
Set 3: 50kg *10
Set 4: 45kg *11
Set 5: 40kg *12

HS Calf Raise:

Warmup Sets: 35kg *5, 65kg *5

Set 1: 85kg *12
Set 2: 80kg *14
Set 3: 75kg *12
Set 4: 70kg *10
Set 5: 65kg *9

EZ Bar Curls:

Warmup Sets: +5kg *5, +10kg *5

Set 1: +17.5kg *13
Set 2: +15kg *8
Set 3: +12.5kg *8
Set 4: +10kg *15 (Swung last 2 !)
Set 5: +7.5kg *9

At the end my arms were HUGE lol after my shower my arm was straining against my t-shirt !

Hell Ya :stuck_out_tongue:

77

Week 3 - Day 2
90 Second Rest - 13-15 Reps

Military Press (standing)

Warmup Sets: Bar *5, 40kg *3, 50kg *1

Set 1: 55kg *11
Set 2: 50kg *9
Set 3: 45kg *9
Set 4: 40kg *12
Set 5: 35kg *12

Close Grip Bench Press:

Warmup Sets: Bar *5, 40kg *5, 50kg *5

Set 1: 60kg *14
Set 2: 55kg *9
Set 3: 50kg *10
Set 4: 45kg *12
Set 5: 40kg *14

Back Squat:

Warmup Sets: Bar *5, 40kg *5, 60kg *5, 80kg *3, 90kg *1

Set 1: 100kg *15 ā† HEll yes
Set 2: 90kg *12
Set 3: 80kg *13
Set 4: 70kg *10 ā† Nearly fell over !
Set 5: 60kg *12

I admit i packed it in there was NO hope of doing Abs, 5 Sets *15 of Squats just takes every bit of energy and more LOL there will NEVER be a harder day than that EVER !

78

Just a note i donā€™t seem to be recovering at all this week lol :frowning:

My back is still in shreds from DB rows, and i have back day TODAY !

My legs are killing me along with my shoulders ! Week 3 is beginning to take hold !

Also think i have LOST weight only 1/2 kgs but still i want to be going up iā€™ve added in more food :frowning:

Roll on the 3 week growth lol the 5 sets of 13/15 reps really whacked me hard !

79

Week 3/ Day 3
90 Sec Rest/ 10-12 Reps

Bench Press:

Warmup Sets: Bar *5, 40kg *5, 50kg *2, 60kg *1

Set 1: 70kg *12
Set 2: 65kg *10
Set 3: 60kg *11
Set 4: 55kg *8
Set 5: 50kg *8

Hammer Strength Pulldown: One arm at a time

Warmup Sets: 25kg *5, 35kg *5

Set 1: 60kg *12 (Will go heavier when i enter 3 week Growth Period)
Set 2: 60kg *12
Set 3: 55kg *11
Set 4: 55kg *12
Set 5: 45kg *12

Bar Bell Curls: 20kg Bar

Warmup Sets: Bar *5,Bar +10kg *5

Set 1: +10kg *6 (Forgot meant to go +7.5kg ah well)
Set 2: +7.5kg *8
Set 3: +5kg *9
Set 4: +2.5 *9
Set 4: Bar *8

Calf Raise DC Style:

Warmup Sets: 25kg *5, 45kg *5

Set 1: 60kg *12 (5 second negative, 15 second bottom hold)

NOT FUN !

80

I really donā€™t know how iā€™m going deadlifting tomorrow LOL

My legs are still really sore but only 3 days left till the end so iā€™ll tough it out.

Aahhhhhh !