Benn's 2013 Comp prep (3DMJ)

[jpfaherty]

3DMJ Brother checking in! Keep up the good work man, looking good.

[BBuildingBros]

looking good bro! good luck at the meet!

[Bbeasley89]

3DMJ Brother checking in! Keep up the good work man, looking good.

thanks man great to have on board! been lurking a bit on your log too haha!

looking good bro! good luck at the meet!

thanks mate!!

Morning weight 77.6kg (170.7lb)
Macros 45F 175C 245P

Powerlifting comp was today!

Had a great time and met some really cool people, my total was 447.5kg (984.5lb) (150sq(330) 87.5bench (192.5) 210dl (462lb) bench was slow but the other two came fast went for 165sq next went ass to grass and didn't come back up! Went 225 for final deadlift attempt and bar didn't even come off the floor think I let my ego get the better of me here but still a pb for my current weight!

Will throw a video together and put it up soon hopefully!

Pumped for soundwave tomorrow too should be a great day dispite low calories haha.

Pic of my back after getting mate (bigryan) to hit me prior to deadlifts!

[bigryan03]

FAAARRRRKKKKKK I feel SOOOO bad after seeing your back man! You destroyed the sh!t out of the meet yesterday brah! So sick to finally meet you in person. Can't wait to rock the stage with you next

[Bbeasley89]

FAAARRRRKKKKKK I feel SOOOO bad after seeing your back man! You destroyed the sh!t out of the meet yesterday brah! So sick to finally meet you in person. Can't wait to rock the stage with you next

Haha nah bro it's all good I actually can't feel it at all it looks messed up still though haha! Man man so did you and yeah was sick to finally have a face to face these shows will be heaps of fun can't wait!!

[bigryan03]

Haha nah bro it's all good I actually can't feel it at all it looks messed up still though haha! Man man so did you and yeah was sick to finally have a face to face these shows will be heaps of fun can't wait!!

Damn straight they will be! I think you were the leanest powerlifter there!

I'd love to see the vid you put together man.

[Bbeasley89]

Damn straight they will be! I think you were the leanest powerlifter there!

I'd love to see the vid you put together man.

thanks man don't know Andrew was pretty fricking lean too to to mention you and your crazy lean quads! video underneath man! saw your vlog just then man was a good watch! I need to do one myself soon!


I've just made the decision in the last couple of weeks to compete at the INBA dubbo show on the 6th April so I'm under 6 weeks out now

Soundwave was awesome! bit late updating this as things were very busy yesterday, but highlights on sundway were seeing Dragonforce, Sum 41, Slayer, Bullet for my valentine, Blink 182 and of course Metallica who were absoutely insane! almost cried in nothing else matters was a great day and took me back to many memories growing up.

My morning weight of the day was 77.6 and ate a little more on the day to make up for extra expenditure. My macros on sunday ended up being 52F 262C 243P. Weighed in monday at 78.1kg which was a suprise but things will be down for next weigh in I think.

25/2/13 -
Morning weight 78.1
Macros 46F 175C 245P

Trained first proper upper body strength session since injuring my shoulder which felt great (well the session did still slight pain in shoulder during flat db press) pushed through a small amount of pain on the shoulder but was happy to get the whole session in even though weight was slightly reduced - even mill press felt good -especially for the final set.

Flat db press
70lb x5, 5, 5

bb row
100kgx6, 6, 6

Mil press
40kgx6, 6, 6

Lat pd 75kgx6, 6, 6

Skull crushes
40kgx6 45x6

bb curls
40kgx6, 6

was very happy with this session things are starting to look lean

Finally my video from PL meet on saturday! there's one in canberra in April I may look to compete in the under 74kg class in which I should be pretty competitive if I don't loose too much strength from here.

http://www.youtube.com/watch?v=U_T0K...ature=youtu.be

[bigryan03]

Can't wait to watch the vid when I get back man! Yea Andrew was pretty lean but that guy just didn't seem legit to me. I'd never accuse but damn he blew me away with his physique and lifts. He ended up getting called aside by ASADA so we'll see how that plays out.

Lol you sneaky bugger trying to get into the Dubbo show

That upper session looked good man! I'm thinking I MIGHT do the Bristow meet in Newcastle in a few weeks if you're keen? I need me some redemption!

[Bbeasley89]

Can't wait to watch the vid when I get back man! Yea Andrew was pretty lean but that guy just didn't seem legit to me. I'd never accuse but damn he blew me away with his physique and lifts. He ended up getting called aside by ASADA so we'll see how that plays out.

Lol you sneaky bugger trying to get into the Dubbo show

That upper session looked good man! I'm thinking I MIGHT do the Bristow meet in Newcastle in a few weeks if you're keen? I need me some redemption!

haha dubbo show will be awesome bro! mannn I was looking at the Bristow meet.. damn if you're doing it I'm keen.. i'll be in the same weight class as you man so it will be on! haha let me know if you're doing it for sure and I'll arrange to make it up!

Morning weight 77.9 (171.4lb)
Macros 42F 176C 226P (not really feeling hungry so not gonna fill rest of macros)
Cardio - HIIT this morning 10 intervals

Trained lowerbody strength today - everything felt so heavy with my CNS being so taxed after the meet, probably should be doing a deload this week but I did one leading into the meet so since it's comp prep gonna push through and smash out the hyper workouts thrus/fri

Squats

60x10
100x5
120x5, 5, 5 (really pushed and got angry to get these reps out would have been a sight for anyone around me when I was training)

RDL's 140x6, 6, 6 (as above)

Seated calf raise
80kgx6, 6, 6

cable crunches
3x12

Awesome news today I found out about a day camp that Layne Norton will be holding while he is in Australia and I got into one that's gonna be in Sydney at AK gym on 16th April! So excited it's not cheap but gonna be worth it to spend the day with my idol, train with him and get a good insight to his nutritional knowledge.

I'm finding this prep getting easier as it goes on, hunger levels are starting to lower and energy levels are staying consistently decent. I think it's the approach of taking it slow and getting your body 'used' to being lean that makes this the case. I have already been dieting for over 17 weeks and been hungry for most of them so it's great to have a break from this and finally feel my metabolism recovering after being so badly damaged from last year's prep and not having food as my number 1 priority.

Trained my cousin today we tested his 1rms he got a 120squat with ease 72.5 (proper paused) bench and a 160 deadlift. I'm pretty amazed with his progress as he has been training less then 6 months and I've only had him running very basic strength programs just goes to show KISS (keep it simple stupid) He's keen on the IPF meet that will be in canberra in april so I'm going to get him ready for it, He's 16 so will be subjunior and I'll get him into the u74kg weight class easily and may even push for u66kg (though this is probably not healthy for him as meet is 8 weeks this sunday current weight is 77) I think we can go for a 130 squat 77.5 bench and 170 deadlift so a total of around 380 would make him quite competitive in his category, see how it all pans out though but I'm excited that he's so keen on competing after watching the meet on saturday.

[bigryan03]

I fairly certain ill be doing the meet so ITS ON! And yes! You, me, and a bunch of other guys from my gym will be in heaven when Layne comes! It's like a kid in a candy store

[Bbeasley89]

Meant to throw this up yesterday but editing took longer then I wanted it too
http://www.youtube.com/watch?v=SaOPm...layer_embedded
27/2/13 -
Morning Weight 77.2
Macros 45F 175C 245P
Cardio 400kcal

28/2/13
Morning Weight 77.3
Macros 45F 375C 245P - refeed

Woke up at 2am wide awake so trained upper body hyper. was a lighter session shoulder is feeling better but still have pain doing pullups so left it at one set for them. Still trained hard as ever of course

db incline press 22kgx12, 12, 6
db rows 30x12, 12, 12
hammer strength chest press 40x12, 60x12, 9
pullups - bwx10
single arm db tricep ext 10kgx12, 12
incline db curls 10kgx12, 12
side lateral raises 10kgx12, 12

Dug up some pics from last year same weight as I am now so it's benn 2012 vs ben 2013 going down below! I'm pretty happy with the improvements particularly in arms and chest.

[bigryan03]

Damn man! Much leaner this time around at that bodyweight. Sick stuff dude!!

[Jumpman3210]

Sorry I havn't been keeping up here. But Holy EFF! that bicep looks huge, especially on that side chest pose. Awsome work here B!

[h4xk0]

Awesome form man!

[jpfaherty]

Nice PL video my man! You approach the bar with authority! lol

[Bbeasley89]

Damn man! Much leaner this time around at that bodyweight. Sick stuff dude!!

Sorry I havn't been keeping up here. But Holy EFF! that bicep looks huge, especially on that side chest pose. Awsome work here B!

Thanks guys
1/3/13

Morning weight 77.6 (noticed today the jumps up after refeeds arn't as big as they were at the start)
Macros - should be 45F 175C 245P - it's my brothers 22nd today so might be going out for dinner to this vietnamese vegan restaurant, pretty sure I've figured out what I'm having just like a soy chicken salad should fit macros pretty good and going to overestimate portion sizing just to be safe.

Trained lower body hyper this morning
Squats
55x6
95x12, 12, 12 - squats just keep getting stronger these felt solid as too! took a video so you guys can keep me honest on my form I think most are okay but probably a couple where depth wouldn't pass in a meet - I want to get it stricken in to my subconscious the exact depth I need being deep enough to pass but not so much I get stuck.
http://youtu.be/09NIvb2KxZI


leg ext 2x12
lying leg curls 2x12
seated calf raise 3x12

[Bbeasley89]

Damn man! Much leaner this time around at that bodyweight. Sick stuff dude!!

Sorry I havn't been keeping up here. But Holy EFF! that bicep looks huge, especially on that side chest pose. Awsome work here B!

Awesome form man!

Nice PL video my man! You approach the bar with authority! lol

Thanks guys loving the support here

1/3/13

Morning weight 77.6 (noticed today the jumps up after refeeds arn't as big as they were at the start)
Macros - should be 45F 175C 245P - it's my brothers 22nd today so might be going out for dinner to this vietnamese vegan restaurant, pretty sure I've figured out what I'm having just like a soy chicken salad should fit macros pretty good and going to overestimate portion sizing just to be safe.

Trained lower body hyper this morning
Squats
55x6
95x12, 12, 12 - squats just keep getting stronger these felt solid as too! took a video so you guys can keep me honest on my form I think most are okay but probably a couple where depth wouldn't pass in a meet - I want to get it stricken in to my subconscious the exact depth I need being deep enough to pass but not so much I get stuck.

leg ext 2x12
lying leg curls 2x12
seated calf raise 3x12

[boxteross]

Sorry I havn't been keeping up here. But Holy EFF! that bicep looks huge, especially on that side chest pose. Awsome work here B!

^^ agreed! Keep at it mate

[Jumpman3210]

Workout looks good my man. As far as squatting, I think it's great that you're filming yourself so you can find out where you want your depth to be. Like you said, you can might need to go a tad bit lower during a meet, but I'm sure you'll figure it out by then.

[Bbeasley89]

^^ agreed! Keep at it mate

Workout looks good my man. As far as squatting, I think it's great that you're filming yourself so you can find out where you want your depth to be. Like you said, you can might need to go a tad bit lower during a meet, but I'm sure you'll figure it out by then.

Thanks guys!

****zz been a bit slack keeping this one updated,

This week has been a bit rough lethargy has been kicking in finding myself taking naps throughout the day to stay sane today was definitely the most rough so far but surived.

Morning weight - 76.9 (169.2lb)
Macros 46F 375C 245P
Cardio - HIIT session on ARC trainer

GIving vegetarian a go today was my 2nd day on it - missing chicken already but feeling it will be better for me long term getting protein from more nutrient dense sources. It's certainly harder on the low carb days but with protein powder there's no real reason why I need meat.

[lukamura]

Great progress, look definitely better - bigger and leaner. Was a good off-season eh?

Btw. what's your current cardio regime?

[Bbeasley89]

Great progress, look definitely better - bigger and leaner. Was a good off-season eh?

Btw. what's your current cardio regime?

Thanks man! It's funny didn't really have much of an off-season competed in may last year and attempted prep for shows in september but had to make the decision not to compete due to my mental state towards food, so had another 2-3 months where I put all the weight back on and began dieting this prep last november. Certainly goes to show the benefits of the 3dmj approach and doing it slow I havn't lost any strength really in fact my squats have gotten much stronger which is obscene!

Cardio wise - Eric currently has me on 1200kcal a week plus one HIIT session, though i've been kindov doing a bit more this week as I'm competing earlier then he planned but it's all good.

[Bbeasley89]

http://youtu.be/qE2HN8bcoQs

[Bbeasley89]

Been a bit slack updating here's from yesterday

13/3



Morning weight 77.2
Macros 45F 174C 245C
Cardio 300kcal

Yesterday I was wrecked after lunch and didn't train so did lower body strength deload this morning and worked up to 130kg opening squat for Saturdays meet. Still got to drop 3.3kg by Saturday morning to make weight but should be doable.



Got back from work today completely ruined passed out for 3 hours and woke up feeling pretty good so decided to get in my final workout before the meet on saturday. 200kg opener deadlift felt pretty good so gonna go with that 90kg bench and 140 squat. if I can pull off 100 bench 220 dead and 160 squat I qualify so that's what i'm shooting for. Making weight should be all good only a couple of kg's off so liquid diet friday, low sodium from today, no creatine and if I need to I've got the sauna suit and can do the gum/spitbucket but shouldn't come to that.

Deadlifts
60x7
100x5
140x3
180x1
200x1

Incline db press
50lbx12
60lb x8

Db row
70x10ea
90x6
110x6

Chest press (sport art)
50x12
80x7
80x8

Independent pulldown
35x12
55x10
70x8

Single arm oh db ext
20lbx10ea
30x6ea

Rope pushdowns 2x12

Incline bench db curls
25lbx12, 10

Side lateral raises
20lbx12
25x12
25x12

smashed out another 250kcal session after on incline treadmill, killing it! looking forward to saturday!

[Bbeasley89]

Morning weight 77.2
macros 32f 166c 225p
cardio 300kcal

weight not dropping enough getting slightly worried about weigh in saturday for meet. going liquid diet tomrrow other then greens and will stop liquids around 12. good news is updated pics i'm sending to eric tomrrrow look improved here's a couple i'll throw up








3 weeks out from first warmup show!
9 weeks out from main

[lukamura]

Amazing lower back striations, glutes will come soon, there is very little fat on them. Macros are getting low ehh?

You'll be shredded once the comp is on, I can asure you.

[Bbeasley89]

Amazing lower back striations, glutes will come soon, there is very little fat on them. Macros are getting low ehh?

You'll be shredded once the comp is on, I can asure you.

Thanks brother! Slowly getting there, yeah macros are getting low always hungry but still nothing as extreme as my last prep so when I'm feeling down I just think back to that and I'm all good haha.


Morning weight 78.6kg
Macros 46F 175C 243P
(All weight in kg)

AM: trained upper body 'strength' was still feeling pretty run down after the meet glutes still absolutely killing and shoulder feeling bit rough so just stick to hammer strength machines

Hs flat bench
60x5
70x5
80x5
80x4

Hs row
80x6
80x6
80x6

Hs shoulder press
60x6
80x4
70x6
70x6

Lat pd
74x6
86x6
86x6

French press
35x6
35x6

Bb curls
35x6
35x6

Day went okay was day off had a few things to do felt really lethargic was going to see a movie with gf but cbf so got money refunded and went home. Had a nap from 3-5 and decided to go smash a cardio session - did 400kcal incline treadmill and was feeling in the mood for weights so made up a little routine just for bit of extra calorie burn /get a nice pump, nothing too heavy on the weights enough to get 20 reps pretty easy.

Cable crunches 3 x20
Hs row - 2x 20
Chest press 2x20
Rope push downs 3x20
Bb curls 2x 20
Side lateral raises 2x20

Awesome session felt great may incorporate more of these with cardio sessions, burned an extra 200kcal from it too.

Feeling good and really happy to have my focus 100% on bodybuilding now - the pl meet was fun but I feel now it was a big deterrence from my main goals but we learn from the past and now it's too lean up as much as I can for the dubbo show on April 6th! Gonna smash this!

[boxteross]

Thanks brother! Slowly getting there, yeah macros are getting low always hungry but still nothing as extreme as my last prep so when I'm feeling down I just think back to that and I'm all good haha.


Morning weight 78.6kg
Macros 46F 175C 243P
(All weight in kg)

AM: trained upper body 'strength' was still feeling pretty run down after the meet glutes still absolutely killing and shoulder feeling bit rough so just stick to hammer strength machines

Hs flat bench
60x5
70x5
80x5
80x4

Hs row
80x6
80x6
80x6

Hs shoulder press
60x6
80x4
70x6
70x6

Lat pd
74x6
86x6
86x6

French press
35x6
35x6

Bb curls
35x6
35x6

Day went okay was day off had a few things to do felt really lethargic was going to see a movie with gf but cbf so got money refunded and went home. Had a nap from 3-5 and decided to go smash a cardio session - did 400kcal incline treadmill and was feeling in the mood for weights so made up a little routine just for bit of extra calorie burn /get a nice pump, nothing too heavy on the weights enough to get 20 reps pretty easy.

Cable crunches 3 x20
Hs row - 2x 20
Chest press 2x20
Rope push downs 3x20
Bb curls 2x 20
Side lateral raises 2x20

Awesome session felt great may incorporate more of these with cardio sessions, burned an extra 200kcal from it too.

Feeling good and really happy to have my focus 100% on bodybuilding now - the pl meet was fun but I feel now it was a big deterrence from my main goals but we learn from the past and now it's too lean up as much as I can for the dubbo show on April 6th! Gonna smash this!

How did your numbers look for the lifts at the meet?

Remember mate tough times don't last, tough people do.. Keep at it your an inspiration to many

[Bbeasley89]

How did your numbers look for the lifts at the meet?

Remember mate tough times don't last, tough people do.. Keep at it your an inspiration to many

Thanks man great quote love it!

Meet went okay I basically has to drop like 8lb to make weight in 24 hrs which I did but strength took a hit. Got a 135 (297) squat 90 (198) bench and 200 (440) deadlift all at body weight of 73.7 (162lb)

Probably would have done better but ate and drank too much after weigh in / body wouldn't take the water and ended up being sick between attempts/lifts wasn't much fun.

Still happy I went through with it and made weight would definitely want to be closer to the weight class next time I do a meet though!

[boxteross]

Thanks man great quote love it!

Meet went okay I basically has to drop like 8lb to make weight in 24 hrs which I did but strength took a hit. Got a 135 (297) squat 90 (198) bench and 200 (440) deadlift all at body weight of 73.7 (162lb)

Probably would have done better but ate and drank too much after weigh in / body wouldn't take the water and ended up being sick between attempts/lifts wasn't much fun.

Still happy I went through with it and made weight would definitely want to be closer to the weight class next time I do a meet though!

It's all about the experience.. Definitely things you can apply next time round.