Benn's 2013 Comp prep (3DMJ)

[Bbeasley89]

Hey everyone thought I'd use the new year to start some logs on other forums, usually post regularly on an aussie forum but time to go international.

Summary-

Been training seriously for about 4 years
Entered my first two shows mid last year the ANB Southcoast and ANB Sydney championships - Placed 4th in Juniors Category at Southcoast - not quite what I was hoping for but what I learned from the experience was invaluable.

- Was able to get pretty lean but my posing definitely let me down

-Looking to come in with shredded glutes and really bring my best to stage before a long offseason.


- Been prepping with Eric Helms from team 3DMJ these past 10 weeks - great experience so far learning a lot
- Dropped down from 212lb in september - weighed in this morning at 181lb - so far keeping strength pretty well
- Looking to compete in 18 weeks at the ANB Sydney Championships May the 19th -Also may be entering the ANB southcoast show 5th May and possibly INBA Sydney show end of april

Will be posting pictures once I have enough posts - don't post here frequently enough but going to start now, I know there's a couple of other guys here who will be competing in the same shows as me so will be great to get to know some of you here.

Currently training with a Power/Hypertrophy split macros are at 55F/235C/250P with weekly refeed bringing carbs to 375g

[Bbeasley89]

Morning weight - 81.1 (lowest weight since first prep last year)

Trained lowerbody hypertrophy after lunch - deload

Front Squat
55x8
55x8

Deadlift
130x8
130x8

Leg ext
2 sets of 10

Lying leg curls
2 sets of 10

standing calf raise
2 sets of 10

Nice light session - happy to say my knee seems to have completely healed since incorporating foam rolling before workouts and use of olympic shoes.
Anyone experiencing knee trouble with squats I really recommend looking into getting some oly shoes and work a couple of foam rolling sessions into your schedule. Hopefully will bring some strength back to my squats now if I can get back to my pb of 155x3 by the end of the year will be very happy.

Decided to test bodyfat this morning - I don't think this is important as of course in bodybuilding we go off progress in the mirror not the scales or calipers but interesting to see what they say regardless.

I used the basic 3 site method and also tape measure method averaged 7.9% body fat - can say I should add about 3% to this (probably should do more) so I think I'm sitting around 11-12% atm,

Giving me about 5.6kg of fat to loose to get to 5% bodyfat - I can assume there will be a bit of water weight in this too so I'm looking at a stage weight of around 73-74kg - down about 3kg from show weight last year but I will be a lot leaner.

Just got a response from Eric, happy with my progress this week no changes to be made, he also thinks my posing is improving still a couple of things for me to work in but should have it all sorted soon.

Got 5 days off work starting today! totally stoked gonna spend it doing a bit of research and working on my posing routine, narrowed it down to a couple of songs, may try to have a couple of options so I can mix it around if I do more then one show.

- Also told Eric about my trouble sleeping, like I thought he said it's pretty common with guys on long diet - got to try to stay off the phone/computer an hour before bed and have the lights dimmed.

[NaturalPursuit]

in man!

[Bbeasley89]

in man!

Thanks mate!


Morning weight 80.9kg

Wasn't meant to train today but my mate got back from overseas last week so went out to my old gym for a quick sat sesh - bad idea makes me realise how much I miss the place.. May be going back there soon ...

Anyways was a good muck around session did some paused bench work
(Kg)
80x8
90x4
100x1

Then did some pec dec and some deadlifts (kg)
60x8
100x5
140x1
180x1 - came up really easy
220 - think I ate something that didn't agree with me this morning because I started getting some great stomach cramps around here belted up and the bar came up but didn't have the concentration to lock out

Before dropping it , had another go but same problem gut was really churning now quite painful, did a couple of exercises on arms and called it a day. Still think ill be able to get it without the stomach problems so will give it a go when my cousin gets back and I train him.

Cardio today anyway did 200kcal this morning and will do another 200 tonight.

[Bbeasley89]

Morning weight 80.8kg

Just cardio today HIIT session 10x 15s intervals 45s steady state inbetween + 5mins MISS on each side. - never fails to ruin

Macros 55F 235C 250P

Made a great home made pizza

1 wholemeal pita pocket
100g chicken breast
1 chopped tomato
50g light mozerella cheese

Wham in oven for 15mins 200degrees C

14F 43C 61P -good times

[sculpt07]

In on this Ben! Keep killing it dude! Going to be shredded at that weight. Post some pics when u get a chance

In for the ride

[Bbeasley89]

In on this Ben! Keep killing it dude! Going to be shredded at that weight. Post some pics when u get a chance

In for the ride

Thanks mate! Going to be putting up pics once I hit 50 posts haha

[Bbeasley89]

Morning weight 80.6kg (177lb)

Upperbody strength!- great workout trained nice and early and trained with good focus power and energy, only rep I missed was last one mil press so was pretty happy with that.

All lifts in kg
Flat Db press
38x5
38x5
38x5

Bent over rows
95x6
95x6
95x6

Standing mil press
60x6
60x6
60x5

Lat pd
100x6
100x6
100x6

Skull-crushers
47.5x6
47.5x6

Bb Bicep curl
42.5x6
42.5x6

My motivation and focus has been great the last few days - might just be because I've had a few days off work but feeling great and positive so ready to smash the rest of this prep and get shredded.

[NaturalPursuit]

solid upper body day bro!

[Bbeasley89]

Morning weight - 80.2kg (176.4lb) - it's dropping off me. dont know what's going on but down 1kg from Friday m, diet/macros everything is the same only change is I've had a few days off work so less stressed.

Lower body power!

- used belt for squats and rdl's - my core getting weaker as waist comes in but was pretty happy with my stength - struggled to get 3x3 on same weight of squats before deload. - I've had knee trouble for the last year but finally all fixed now and getting strength back.

Squat -

115x5 (253lb)
115x5
115x5

Rdl
135x6 (297lb)
135x6
135x6

Seated calf raise
90x6 (198lb)
90x6
90x6

Cable crunch
43x12
43x12
43x6 drop 31x6

[sculpt07]

Loving the log brother. What gym do you train at in Canberra?

With your upper/lower strength/hyper, when are your rest days? do you shoot for 2 on 1 off etc How do you find it?

[Bbeasley89]

Loving the log brother. What gym do you train at in Canberra?

With your upper/lower strength/hyper, when are your rest days? do you shoot for 2 on 1 off etc How do you find it?

Thanks mate will have it going good once I can get some pictues up!

I've been training at a 24hr gym in belconnen but just today joined back up at my old powerlifting style gym -elite physique in Phillip. Where abouts are you in aus?

Yeah 2days on 1 off, 2 on then 2 off - do my cardio on off days. It's been working really good actually deload every 4th week slow increments been getting mostly stronger stalling in a few areas but working through it.

[bigryan03]

$hit i'm late on this. You know im in on dis shiz!

[lukamura]

Training on the very same routine bro. 3DMJ spreads like a virus.

[Bbeasley89]

$hit i'm late on this. You know im in on dis shiz!

cheers brahh!

Training on the very same routine bro. 3DMJ spreads like a virus.

nice one man do you have Eric too? they are great man! so glad I got onto them this should be a good prep!

Morning weight 80.7 (177.5lb) - pissed off its gone up so much after hitting low 80's..

macros 55F 375C 250P << Refeed!

today went okay getting typical lathargic drained feeling after about 12 but nothing too bad yet. Gym session was at elite, felt weird going back to different dumbbells will take a while to get used to the balance of them as it's slightly different, was a good session though veins were popping out of my t-shirt and pump felt intense.

incline db press
50lbx10
65lbx10
60lbx8

60lbx8 (strength vanished for last couple of sets)

db row
80lb x12ea - felt pretty easy - bicep veins going nuts
80lbx12ea - feeling that burn smashed the reps out though
80lbx12ea - lats burning veins looking scary last two reps on right side were a struggle

flat db press
60lbx12 - felt solid took it slow and controlled
60lbx6 - at 4 my strength faded lol

from there just took it over to machine chest press and blasted out 2 light sets of 10 - chest pumped up like crazy.

pullups - all bw
10 - not enjoying this
5 - stuggle
4 - yeah tank is empty...

single arm db tricep ext (standing)
25lb x 12ea
25lbx10 - love these really get a good stretch and contraction of the muscle.

incline db curls
25lbx12, 12 - last couple of reps on 2nd set took a while but powered though and got there.

went back to locker room was getting ready to leave before I had a quick check on my notes realised I completely forgot to do side raises.. idiot back I go...

side lateral raises - would have gone with 20lb but all were taken
25lb x 12
25lbx 12 - easy done - great session actually felt big in the gym in a t-shirt while dieting a new for me haha, I think having the hypertrophy days and increased carbs throughout this prep has really helping me hold onto some size despite being 80kg - had a few people not believe me when I've told them how much I weigh.

[Bbeasley89]

Finally some updated pics hit 50 posts! Whoo

[lukamura]

Noo, I got one that Eric and Berto described in their videos. It's pretty much an advanced intermediate routine - it's great. Looking good, you'll be ripped once it's contest day.

[sculpt07]

Pic look good! your legs are going to be insane.

That side triceps looks good mate- a lot of size on your frame. Scared for the damage you can do to others on stage. Keep killing it bro

[lukamura]

That side Tri - best pose imho.

[BBuildingBros]

legs are huge! i'm in on this journey. i'm hoping to work with 3DMJ during the 2014 season

[bigryan03]

GREAT spot for so far out dude! Abs are already in and you're looking on point. Just a tip with your abs and thigh shot, try bringing your elbows in closer to your head to create less space between your arms and head.

[Bbeasley89]

Noo, I got one that Eric and Berto described in their videos. It's pretty much an advanced intermediate routine - it's great. Looking good, you'll be ripped once it's contest day.

ahh true I love their approach man its really down to earth and seems to work! thanks man ripped is the plan can't wait!

Pic look good! your legs are going to be insane.


That side triceps looks good mate- a lot of size on your frame. Scared for the damage you can do to others on stage. Keep killing it bro

thanks mate much appreciated don't know about much damage as the competition seems pretty tough in some of these shows but hopefully can be the best I can be on the day/s. yeah legs one of my strong points actually probably down a bit from last year due to a knee injury but it's kindov let my upper body catch up a little...

legs are huge! i'm in on this journey. i'm hoping to work with 3DMJ during the 2014 season

cheers man! definitely go for it if you can they are a great group of guys to work with and the community of members is great too!

GREAT spot for so far out dude! Abs are already in and you're looking on point. Just a tip with your abs and thigh shot, try bringing your elbows in closer to your head to create less space between your arms and head.

cheers brother funny you mention that as that is actually how I used to do that pose but that arm positioning is how Eric's getting me to do it, helps enhance the x-frame apparently but I guess there's always going to be little tweaks for the individual, I also find it makes it a bit easier to crunch down on the abdominals nice and hard

[Bbeasley89]

Morning weight 80.7 (177.5lb)

Was busy as hell yesterday didn't get to train so did yesterday lower body hypertrophy this morning
(all kg)
Squat
85x12
85x12
85x12

Rdl's
85x12
85x12
85x12

Leg ext
7x12
7x12

Leg curls
45x12
45x10

Standing calf raise
45x12
45x12
45x12

Got a video for one of the squat sets form gets a bit sloppy towards the end hate these high rep sets

http://youtu.be/PnAeTmMKszc

[Zenith]

Good luck with your comps mate, ill be checking your journal to see your progress

[Bbeasley89]

Good luck with your comps mate, ill be checking your journal to see your progress

Thanks mate! Great to have you on board

[Bbeasley89]

Morning weight 80.4kg (176.8lb)

Went in to work on some squat and bench today though wasn't supposed to train -
(all kg)
squat
60x5
100x4
120x1
130x2
130x2 - felt solid 2nd rep was slow as fark but got it - heaviest i've squatted since testing 1rm's no wraps this time as not allowing in raw meet - only light knee sleeve, since I did hypertrophy squats yesterday was pretty happy with this think i'll be able to open with a 140-145 for the meet

bench all with pause
60x5
80x5
90x3
90x3
90x2
90x2
90x1
70x5

was mainly playing around with position trying to find what worked best -found my current grip was the strongest it seemed where my pinkies are just on the inside of the rings. at least the first rep at 90kg was pretty comfortable for all sets so thinking a 95-100kg opener for the meet. this said it is still 5 weeks away and strength may drop by then.

basic accessory work following

rope pushdowns 3x10
machine shoulder press 3x10
seated row 3x10

was going to be doing HIIT session today but feeling pretty wrecked now so think i'll leave it for tomorrow morning.

[sculpt07]

Good strength mate! nice work- Always good when you feel good enough to train heavy on a rest day
Keep at it bro

[NaturalPursuit]

training on an off day...HELL yeah!

[bigryan03]

Squats looked on point dude. Only critique I could give is that it looks like you may be coming up onto your toes a touch on those last couple of reps. I could be wrong and it might just be the angle but apart from that it's spot on.

Dis meet gon be fun!

[Bbeasley89]

Good strength mate! nice work- Always good when you feel good enough to train heavy on a rest day
Keep at it bro

thanks mate was regretting it for strength session today though haha

training on an off day...HELL yeah!

thats it man!

Squats looked on point dude. Only critique I could give is that it looks like you may be coming up onto your toes a touch on those last couple of reps. I could be wrong and it might just be the angle but apart from that it's spot on.

Dis meet gon be fun!

thanks mate appreciate the critique - i've always trained pretty low rep so high rep squats destroy me haha - don't know how guys do those 20+ rep squat programs

yeah man im amped hope everything arrives in time ended up getting singlet and sleeves from o/s got a pretty good deal -though deadlift slippers from titan aus arrived next day haha.

Morning weight - 82.4kg - scale effed bought a new good quality one so weight will probably be off for a bit.

Slept absolutely shocking last night, maybe 3 hours.. woke up at 3am and couldn't get back to sleep so did HIIT session that I missed yesterday probably didn't hit it with the best intensity but got it done.

Wasn't going to train tonight but after resting a bit smashed a pre-workout drink and headed down - awesome session!

db bench was down a bit - slight shoulder pain and probably also due to me doing that bench work yesterday, after that things picked up rows felt strong and so did mil press though I didn't hit desired reps.
(all kg)
flat db press 38x5, 4, 3

bb row 105x5, 5, 5

mil press 65x5, 4, 3

lat pd 107x5, 5, 5

scull crush 50x5, 4

bb curl 45x5, 5