Read somewhere that pausing the first rep should be enough.
And that SS of Bulgarians and Shrugs, damn sounds awful.
Wow your smashing it mate. 130kg bent row is awesome!
Thanks guys. @I_Luc I mean you might not be massively impressed with the form on them, Iām at about a 45Ā° angle and using a fair bit of hip drive. But thatās one of my favourite ways to do them for deadlift assistance.
Beaumont programme hypertrophy phase w3d3
Put a little something something on my deadlift max. They've been feeling very easy as I've gotten used to sumo and so long as I maintain tekkers imma push them.
Sumo pulls
Bar work
60kg x 5
60kg x 5
80kg x 3
100kg x 3
120kg x 3
Add belt
140kg x 3
160kg x 1
175kg x 1
187.5kg x 3 - buttery
192.5kg x 3 - ^ was meant to be 5kg heavier is why. This was still fine but my thumbs were sad. Hooray for extra sets.
Straps
167.5kg x 8
167.5kg x 8
167.5kg x 8
Really good technique and control on all reps.
Incline bench
Bar x 5
40kg x 5
60kg x 6
80kg x 8
80kg x 8
80kg x 8
Still able to stick at the weight I was using for 6s two weeks ago. Don't know if the jump to 10s next week will happen but I'll give it a go.
LF lateral
"15" x 12
"25" x 12
"35" x 12
Rest pause 30 seconds
"35" x 12
Rest properly 2 minutes
"45" x 12
Rest pause 30 seconds
"45" x 12
Rest properly 2 minutes
"45" x 12
Rest pause 30 seconds
"45" x 12
DB flyes
15s x 8
20s x 8
Rest pause 30 seconds
20s x 8
Rest properly 2 minutes
20s x 8
Rest pause 30 seconds
20s x 8
OH DB extension
25kg x 8
32.5kg x 8
Rest pause 30 seconds
32.5kg x 8
Rest properly 2 minutes
40kg x 8
Rest pause 30 seconds
40kg x 8 - barely
2 Likes
Either way itās a huge weight to row, great effort 
1 Like
Beaumont programme hypertrophy phase w3d4
Front squat
Bar x 2 x 3
60kg x 3
80kg x 3
100kg x 3
120kg x 8
120kg x 8
120kg x 8
120kg x 8
Legs are not the problem here. Might crack out the belt for a couple of next weekās tens.
Upright row
30kg x 10
45kg x 10
45kg x 10
45kg x 10
I have gotten better at upright rows, which I donāt really care all that much about.
Hammer curls
15s x 10
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
Came back down in weight from last weekās because I wouldāve been doing bullshit reps with the 25s . They were shoddy enough with the 22s.
Bulgarian split squats
BW x 8/leg
40kg x 8/leg
55kg x 8/leg
Rest pause 30 seconds
55kg x 8/leg
Rest properly 2 minutes
65kg x 8/leg
Rest pause 30 seconds
65kg x 8/leg
Ded ^
1 Like
Beaumont programme hypertrophy phase w3d5
OHP
Bar work
40kg x 5
50kg x 3
Belt on
60kg x 1
65kg x 3
57.5kg x 8
57.5kg x 8
57.5kg x 8
Conventional deadlift
60kg x 3
80kg x 3
100kg x 3
125kg x 3
145kg x 3
_Belt _
170kg x 3
Straps
185kg x 8 - tng for lols. It's definitely easier.
185kg x 8 - deadstop
185kg x 8 - sames
Chins
BW x 8
Rest pause 30 seconds
BW x 8
Rest properly 2 minutes
BW x 8
Rest pause 30 seconds
BW x 4
Rest pause 30 seconds
BW x 4
GHR
BW x 6
15kg x 8
Rest pause 30 seconds
15kg x 8
Rest properly 2 minutes
20kg x 8
Rest pause 30 seconds
20kg x 8
2 Likes
Beaumont programme hypertrophy phase w4d1
Bank holiday yesterday, gym closed early and I was off having a nice walk in classic British bank holiday weather.
Considered an early am sesh followed by bench in the evening but nah.
Squat
Bar x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 3
Add belt
140kg x 3
160kg x 1
175kg x 1
187.5kg x 3
152.5kg x 10
152.5kg x 10
152.5kg x 10
Bent over row
60kg x 10
80kg x 10
100kg x 10
Belt, straps
120kg 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
180kg x 10
Rest pause 30 seconds
180kg x 10
DB curls
12.5s x 10
20s x 10
Rest pause 30 seconds
20s x 8
Rest pause 15 seconds
20s x 2
Rest properly 3 minutes - extended to 3 minutes cos that's what's actually programmed and for once I didn't make all the reps on the first rest pause set. I'll stick to 2 as long as it's necessary.
20s x 10
Rest pause 30 seconds
20s x 10 - yay
Why is 10 reps so draining? So much more fatigue throughout this session than any of the 8s.
1 Like
Beaumont programme hypertrophy phase w4d2
Bench
Bar x 5
40kg x 5
60kg x 5
80kg x 3
90kg x 1
100kg x 1
105kg x 3
87.5kg x 10
87.5kg x 10
87.5kg x 10
Boring.
Hip thrusts
100kg x 10
140kg x 10
170kg x 10
190kg x 10
200kg x 10
SSB bulgarian split squats
BW x 10/leg
42kg x 10/leg
52kg x 10/leg
Rest pause 30 seconds
52kg x 10/leg
Rest properly 2 minutes
62kg x 10/leg
Rest pause 30 seconds
62kg x 10/leg
Rest
82kg x 3
92kg x 3
102kg x 1
Did seem heavy stuff with this set up just for funsies. Haven't done funsies in a while.
SSB saves grabbing all the dumbbells and I can stabilise on the rack. Note stabilise not pull up but honestly, who cares.
Leg extension - occluded
"65" x 10
"95" x 10
"115" x 10
Rest pause 30 seconds
"115" x 10
Rest properly 2 minutes de-occluded
"135" x 10
Rest pause 30 seconds
"135" x 10
Drop set
"65" x 10 nice and slow ones. Then finally de-occlude.
Grow quads grow.
3 Likes
Walking lunges for the quad gains bro
Beaumont programme hypertrophy phase w4d3
Sumo pulls
Bar work
60kg x 5
60kg x 5
80kg x 3
100kg x 3
120kg x 3
Add belt
140kg x 3
160kg x 1
180kg x 1
195kg x 3
Straps
210kg x 1
222.5kg x 1 @ 8.5 - 2.5kg PR. Knees could behave a bit better but happy with this considering I haven't been touching anything above 200 on any lift. Excited to see how a proper max out goes at the end of this cycle. Might just AMRAP 220 or something.
160kg x 10
Belt off
160kg x 10
160kg x 10
The singles were entirely off programme but no ragrets.
Incline bench
Bar x 5
40kg x 10
60kg x 10
80kg x 10
80kg x 10
80kg x 10
Surprisingly made all three 10s and felt my chest working its ass off so that's nice.
LF lateral
"15" x 14
"25" x 14
"35" x 14
"45" x 14
Rest pause 30 seconds
"45" x 14
Rest properly 2 minutes
"45" x 14
Rest pause 30 seconds
"45" x 14
These felt like the perfect weight too.
DB flyes
15s x 10
20s x 10
Rest pause 30 seconds
20s x 10
Rest properly 2 minutes
20s x 10
Rest pause 30 seconds
20s x 10
2 Likes
Nice pullā¦ on a pr lift I think your knees a allowed to shake just a little bit. 
Awesome work youāre putting in here Max
I was happy with it! Set my max at 235kg currently and thatās probably fairly accurate, but with a little more work and better hip mobility I reckon 240+ will fall very soon.
Also I came home and did one rep with the 24kg kettlebell, then strict pressed the 40 which Iāve never done before.
3 Likes
Beaumont programme hypertrophy phase w4d4 and 5
Double session again today because life admin won out yesterday. Didn't do everything because this would be brutal and I still want to recover for squats on Tuesday. Skipped Bulgarians since I do them twice a week anyway.
OHP
Bar work
40kg x 5
40kg x 5
50kg x 3
Belt on
60kg x 1
67.5kg x 2 - nearly passed out halfway up and had to walk forward and press the bar into the uprights to stop everything from coming crashing down. Weird. Probably just breathing.
67.5kg x 3 - this was absolutely fine.
55kg x 10
55kg x 10
55kg x 10
Press is moving along comfortably and slowly. Can't make massive jumps week to week. Like a 52kg class girl and her bench.
Front squat
40kg x 2 x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 10
120kg x 10 - started losing my upper back too much.
Belt on
120kg x 10
120kg x 10
Holy crap my quads were angry with me for this. I guessed last week that I'd finally want the belt and I was right. Upper back fatigues first and the rack position becomes difficult to maintain. I'm not out here trying to practice bad form and blow out my wrists.
Conventional deadlift
60kg x 3
80kg x 3
100kg x 3
120kg x 3
140kg x 3
_Belt _
160kg x 3
Straps
180kg x 10
200kg x 12 - ties PR
I've really been enjoying the sub maximal rep stuff and have felt myself improving at them over the past couple of weeks so thought I'd give a little extra weight a ride. Really happy to casually tie a PR which at the time I set it had been the cumulation of 8 weeks work with that as the sole goal, especially after the nastiest front squats so far this cycle. I was technically meant to do 3 x 10 at 180 but I think this covers the difference.
Chins
BW x 10
Rest pause 30 seconds
BW x 18
Rest pause 30 seconds
BW x 2
Rest properly 3 minutes
BW x 10
Rest pause 30 seconds
BW x 6
Rest pause 30 seconds
BW x 4
Failed on the first rest pause as expected. 2 x 10 is actually fairly good for me anyway though lol.
Upright row
30kg x 12
45kg x 12
45kg x 12
45kg x 12
Feel good.
OH DB extension
27.5kg x 10
35kg x 10
Rest pause 30 seconds
35kg x 10
Rest properly 2 minutes
37.5kg x 10
Rest pause 30 seconds
37.5kg x 10
Hammer curls
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
GHR
BW x 10
15kg x 10
Rest pause 30 seconds
15kg x 10
Rest properly 2 minutes
20kg x 10
Rest pause 30 seconds
20kg x 10
Prowler seated rope arm over arm pull- Prowler weight not included
85kg x length
115kg x length
135kg x 5 lengths
Ss/ Prowler reverse sled drag
85kg x length
115kg x length
135kg x 5 lengths
Straps were uneven lengths so I was pinch gripping them instead of using the handles.
Grip destroyed and got that quad work that I'd skipped on the Bulgarians in. Can almost call it cardio.
2 Likes
Scary when this happens with OHP and Benchā¦
2 Likes
Especially scary when you actually pass out with a bar over your head
2 Likes
Beaumont programme hypertrophy phase w5d1 and 2
Semi double session today in order to get back in sync. Skipped majority of bench day's leg and glute accessories for time reasons and also cos I properly kicked my butt on squats. Iāll do a few glute bridges on Thursday.
Squat - used the squat bar as TPBs were awol
Bar x 5
65kg x 3
85kg x 3
105kg x 3
125kg x 3
Add belt
145kg x 3
165kg x 1
180kg x 1
190kg x 3
145kg x 12
145kg x 22 - tried to do last two sets of 12 all in one go. Would've gotten away with it too if I was able to count - definitely had two more there. Anyway, 2 rep and 25kg PR.
Bench
Bar x 5
40kg x 5
60kg x 5
80kg x 3
90kg x 1
100kg x 1
107.5kg x 3
115kg x 1 @ 8
80kg x 12
90kg x 12
90kg x 12
Bumped up the back off weights and hit an easy single because I keep pushing my squats and deads and just sticking with the programme on bench.
Bent over row
60kg x 12
80kg x 10
100kg x 10
Belt, straps
120kg x 12
120kg 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
180kg x 12
Rest pause 30 seconds
180kg x 12 - these got shitty but who cares, it's a 24 rep set of shrugs
Leg extension - occluded
"65" x 12
"95" x 12
"115" x 12
Rest pause 30 seconds
"115" x 12
Rest properly 2 minutes de-occluded
"135" x 12
Rest pause 30 seconds
"135" x 12
Drop set
"65" x 12
DB curls
12.5s x 12
20s x 12
Rest pause 30 seconds
20s x 12 - got bad
Rest properly 2 minutes
17.5s x 12
Rest pause 30 seconds
17.5s x 12
Trash reps but felt my bis working so screw it.
2 Likes
Beaumont programme hypertrophy phase w5d3
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 3
Straps
Belt off
150kg x 12
150kg x 12
150kg x 12
Boring. Gonna put 5kg more on my max.
Incline bench
Bar x 5
40kg x 10
60kg x 10
Belt on
80kg x 12
80kg x 12
80kg x 12
Somehow easier than 10s last week. Doubt that the belt helps THAT much.
One big set of rear delts while I waited for the lateral machine. Like 40 reps I don't know.
LF lateral
"15" x 16
"25" x 16
"35" x 16
"45" x 16
Rest pause 30 seconds
"45" x 16
Rest properly 2 minutes
"45" x 16
Rest pause 30 seconds
"45" x 16
Drop set
"15" x 20
Low incline DB flyes
15s x 12
20s x 12
Rest pause 30 seconds
20s x 12
Rest properly 2 minutes
20s x 12
Rest pause 30 seconds
20s x 12
Changing up from flat. Mainly just so I can watch myself in the mirror and ensure I'm not cheating on elbows or ROM. Kept progression the same cos I'm mad like that.
OH DB extension
25kg x 12
32.5kg x 12
Rest pause 30 seconds
32.5kg x 12
Rest properly 2 minutes
37.5kg x 12
Rest pause 30 seconds
37.5kg x 12
Beaumont programme hypertrophy phase w5d4
Front squat
Bar x 2 x 3
60kg x 3
80kg x 3
Belt on
100kg x 1
120kg x 12 @ 10
120kg x 12 @ 10
120kg x 12 @ 10
120kg x 12 @ 9 - yay
140kg x 1
160kg x 1 - aight. 22.5kg off my best but I'll take it right now. Big determining factor for front squat success is ability not to feel like I'm about to die, and that only comes with frequent heavy weights on my carotids. 120 for reps doesn't cut it, no matter how much my upper back hates me for it.
Upright row
30kg x 12
45kg x 12
45kg x 12
45kg x 12
Hammer curls
15s x 12
22.5s x 12
Rest pause 30 seconds
22.5s x 12
Rest properly 2 minutes
22.5s x 12
Rest pause 30 seconds
22.5s x 12
SSB Bulgarian split squats
31kg x 12/leg
51kg x 12/leg
Rest pause 30 seconds
51kg x 12/leg
Rest properly 2 minutes
61kg x 12/leg
Rest pause 30 seconds
61kg x 12/leg
Thoroughly unpleasant.
Youāre a beast max.
That 22 rep widowmaker holy shit man.
Maybe instead of putting 5 kg on the max set, then do it on the back off sets, afterall youāre on a hypertrophy program phase and I suppose the strain should be the volume?
BUT you are way more experienced and a heck of alot strongerā¦ so you probably know better.
Thatās some awesome front squatting and lifting overall mate! Keep it up.
What I mean is Iām gonna up the max Iām calculating all the working sets from. I definitely have lots of space to add 5-15kg on my top triples right now but youāre right, the volume sets is where all the work gets done. They feel good too but Iām just over halfway through this cycle and the last few weeks donāt look like theyāll be challenging.
@I_Luc thanks my dude!
Beaumont programme hypertrophy phase w4d5
OHP
Bar work
40kg x 5
50kg x 3
Belt on
60kg x 1
70kg x 3 - v. nice
50kg x 12
50kg x 12
50kg x 12
Conventional deadlift - double overhand. r/griptraining is having a challenge and I really didn't feel like trying to top last week's deadlift volume so took this as recovery.
60kg x 1
100kg x 1
140kg x 3
_Belt _
180kg x 1
Straps
200kg x 1
210kg x 1 - 5kg PR
215kg x 1 - 10kg PR
It was shifting but I always had it. Considering last time I did these I got 205 to the top and immediately dropped it I'm very happy.
Red fat grips
140 x no way
120kg x nope
Blue fat grips
120kg x how is this so heavy is it glued down?
100kg x yes but wow thatās demoralizing
120kg x noooooope. Think Iāve done a 120 axle before but itās just a different game.
Chins
BW x 12
Rest pause 30 seconds
BW x 10
Rest pause 15 seconds
BW x 2
Rest properly 3 minutes
BW x 12
Rest pause 30 seconds
BW x 8
Rest pause 30 seconds
BW x 4
Second set got a bit kippy but not as bad as expected.
GHR
BW x 12
15kg x 12
Rest pause 30 seconds
15kg x 12
Rest properly 2 minutes
20kg x 12
Rest pause 30 seconds
20kg x 12
2 Likes