No f***ing around

[brihead301]

Thanks for the support ya'll. Ya getting back into it after only a week was a b****. I guess this is one reason why active recovery is so much better then doing nothing at all.

10/7/09 - cycle 3, wave 1

Bench

45 x 5
135 x 5 (65%)
160 x 5 (75%)
180 x 12 (85%)

Superset #1 - seated DB overhead presses/weighed chinups

55 lb. DB's x 8/bw + 25 lbs. x 8
55 lb. DB's x 8/bw + 25 lbs. x 8
55 lb. DB's x 8/bw + 25 lbs. x 8
55 lb. DB's x 10/bw + 25 lbs. x 8

Lateral raises

25 lb. dbs x 12
25 lb. dbs x 12
25 lb. dbs x 12

BB circuit

I didn't complete the entire circuit. The idea is to do 6 reps of each exercise right in a row....rest 90 seconds, then do 5 reps of each exercise....rest 90 seconds, then 4 reps.....rest 90 seconds....all the way down to 1 rep of each exercise. I only did 2 "rounds" which is the 6 reps and 5 reps.

It's done with 95 lbs. total barbell weight:

Deadlift
RDL
Row
Power clean
Front squat
push press
back squat
good morning

I did 2/6 rounds, but it still got my heart pumping. Next time I will try to complete the whole thing.

[Off Road]

Good effort Bri...that circuit looks brutal after a hard workout :thumbup:

[Cards]

still looking strong dude, bw pullups +25 for 4 sets of 8 is legit. it's be dieing after that. crazy looking circuit, i have my girlfriend doing something similar to yours and she loves it.

[slashkills]

Glad you had a good trip. Way to hit the weights right a way.

[-JM-]

You're a damn sicko with that complex AFTER lifting. Looking good Bri!

[EatMyWay2TheTop]

http://www.wannabebig.com/forums/showthread.php?p=2222634#post2222634

[Coke]

Fine stuff throughout man, real solid.

[brihead301]

7/27/09

START OF THE 5/3/1 PROGRAM

My starting "maxes" are gonna be about 10% less then my actual 1RM's:

squat - 265
deadlift - 370
OH Press - 120
Bench - 200

1ST WAVE SQUAT DAY

Squat

45 x 5
95 x 5
135 x 5
200 x 5 (75%)
210 x 5 (80%)
225 x 13 (85%)

Bulgarian Split squats

70 x 10
70 x 10
70 x 10

Hack Squats

135 x 10
135 x 10
135 x 10

Weighted decline situps

3 x 15 w/25 lbs.

Hanging leg raise

3 x 10





7/29/09

Wave 1, 1st cycle

Bench day

Bench press

45 x 5
130 x 5 (65%)
150 x 5 (75%)
170 x 14 (85%)

DB Incline bench press

130 x 8
130 x 8
130 x 8
130 x 8

Pull-ups

1 x 13
1 x 11
1 x 10

Lateral raises

25 lb. dumbells

3 x 10




7/31/09

Wave 1, 1st cycle deadlift day

Deadlift

135 x 5
240 x 5 (65%)
280 x 5 (75%)
315 x 12 (85%)

Front squat

45 x 10
135 x 10
135 x 8
135 x 10
135 x 12

Good mornings

45 x 8
95 x 10
95 x 10
95 x 10

Abs

dragon flags superset w/hanging leg raise

3 x 10





8/3/09

OH Press

45 x 10
80 x 5 (65%)
90 x 5 (75%)
100 x 12 (85%)

Power Cleans

135 x 3
145 x 3
155 x 1
135 x 5

Barbell rows

145 x 12
145 x 12
145 x 12
145 x 12

Biceps

95 lb. barbell curls supersetted with DB curls (40's)

2 x 10



8/5/09

Squat day - Cycle 1, wave 2

45 x 5
95 x 5
135 x 5
185 x 3
210 x 3
240 x 11
Bulgarian split squats

80 x 8 (40 lb. dumbells)
80 x 8
80 x 8
80 x 8

Hack Squats

155 x 8
155 x 8
155 x 8
155 x 8

Weighted decline situps - 35 lb. weight

3 x 10

Hanging leg raises

3 x 10


8/6/09 - cycle one, wave 2

Bench

45 x 10
140 x 3
160 x 3
180 x 13

Incline DB Bench

130 x 12 (65s)
130 x 12
130 x 12

Chin-ups

1 x 13
1 x 12
1 x 10

Lateral raises

25s x 10
25s x 10
25s x 10






8/11/09 - Cycle 1, wave 2

Deadlift

135 x 5
260 x 3 (70%)
295 x 3 (80%)
335 x 10 (90%)

Front Squat

145 x 10
145 x 10
145 x 10
145 x 12

Good Mornings

45 x 10
105 x 10
105 x 10
105 x 10

Dragon Flags

3 x 8

Hanging leg raise

3 x 10





8/11/09

OH press

45 x 10
85 x 3
95 x 3
110 x 10

Power Cleans

135 x 3
145 x 3
150 x 3
135 x 5

Rows

155 x 10
155 x 10
155 x 10

Close grip bench

135 x 10
135 x 10
135 x 10

Barbell curls

90 x 10
90 x 10

Hammer curls

40s x 10
40s x 10





8/13/09 - cycle 1, wave 3

squat

45 x 5
95 x 5
135 x 5
195 x 5 (75%)
225 x 3 (85%)
250 x 10 (95%)

Bulgarian Split squat

60 x 15 (30 lb. dumbells)
60 x 15
60 x 15

Hack Squat

160 x 10
160 x 10
160 x 10

Weighted decline situps (35 lbs.)

2 x 10

Hanging leg raise

2 x 10





8/17/09 - cycle 1, wave 3

Bench

45 x 8
150 x 5 (75%)
170 x 3 (85%)
190 x 10 (95%)

Incline DB Bench

140 x 8 (70 lb. dumbells)
140 x 8
140 x 8
140 x 8

Pull-ups

1 x 13
1 x 11
1 x 10

Lateral raises

30s x 8
30s x 8
30s x 8



8/19/09 - cycle 1, wave 3

Deadlift

135 x 5
225 x 3
275 x 5 (75%)
315 x 3 (85%)
350 x 5 (95%)

Front squat

150 x 10
150 x 10
150 x 10
150 x 10

Goodmornings

105 x 10
105 x 10
105 x 10

Dragon flags supersetted w/hanging leg raises

3 x 10



8/21/09

OH Press

45 x 5
90 x 5 (75%)
100 x 3 (85%)
115 x 9 (95%)

Power Clean

135 x 3
145 x 3
155 x 3
135 x 5

Row

155 x 10
155 x 10
155 x 10
155 x 10

Close grip bench press

145 x 10
145 x 10
145 x 10

Barbell curls

95 x 8
95 x 8

Hammer curls

40s x 10
40s x 10



8/25/09 - Cycle 1, wave 4 - deload

Squat

45 x 5
95 x 5
135 x 5 (60%)
145 x 5 (65%)
160 x 20 (70%)

Bulgarian Split squats

80 x 8 (40 lb. dumbells)
80 x 8
80 x 8
80 x 8

ABS

decline situps w/35 lbs - 2 x 10
hanging leg raise - 2 x 10





8/27/09 - cycle 1, wave 4 - deload

Bench

45 x 10
120 x 5
130 x 5
140 x 20

Incline DB Bench

140 x 8 (70 lb. DB's)
140 x 9
140 x 10
140 x 10

Chin-ups

bw x 14
bw x 12
bw x 12
bw x 10

Lateral raises

30s x 8
30s x 8
30s x 8


START CYCLE 2




New maxes to work from are:

Deadlift - 380
Squat - 270
Bench - 205
OH press - 125

Deadlift - Cycle 2, wave 1

135 x 5
245 x 5 (65%)
285 x 5 (75%)
325 x 12 (85%)

Front Squats

150 x 10
150 x 10
150 x 10
150 x 10

Goodmornings

115 x 10
115 x 10
115 x 10

Dragon Flags/hanging leg raise superset

3 x 10



9/2/09 - Cycle 2, wave 1

OH Press

45 x 8
80 x 5 (65%)
95 x 5 (75%)
105 x 11 (85%)

Power Cleans

135 x 3
145 x 3
150 x 3
135 x 5

Barbell row/close grip bench superset

155 x 10/ 155 x 10
155 x 10/ 155 x 10
155 x 10/ 155 x 10
155 x 10/ 155 x 10

Barbell curl/hammer curl superset

95 x 8/45s x 10
95 x 8/45s x 10





9/4/09 - Cycle 2, wave 1

Squat

45 x 10
95 x 5
135 x 5
175 x 5 (65%)
205 x 5 (75%)
230 x 13 (85%)

Bulgarian split squats/hack squat superset

Bulgarians - 70 lbs. (35 lb. dumbells) - 3 x 12
hack squats - 160 lbs. - 3 x 12

Weighted decline situp (35 lbs.)/hanging leg raise superset

2 x 10



9/8/09 - Cycle 2, wave 1

Bench

45 x 8
135 x 5 (65%)
155 x 5 (75%)
175 x 13 (85%)
superset #1

Incline DB Bench

140 x 8 (70 lb. dumbells)
140 x 9
140 x 10
140 x 9

Pull-ups

1 x 11
1 x 10
1 x 10
1 x 10

DB Lateral raises

30s x 10
30s x 8
30s x 10



9/10/09 - Cycle 2, Wave 2

Deadlift

135 x 5
225 x 3
265 x 3 (70%)
305 x 3 (80 %)
340 x 10 (90 %)

Front Squat

155 x 10
155 x 10
155 x 10
155 x 10

Big superset - all three lifts
Goodmornings

115 x 3 x 10

Dragon Flags

3 x 10

Hanging leg raise

3 x 10





9/11/09 - Cycle 2, wave 2

OH Press

45 x 8
90 x 3 (70%)
100 x 3 (80%)
115 x 9 (90%)

Clean and press

135 x 3
135 x 3
135 x 3
135 x 3

Superset #1

Barbell Rows/CG Bench press

145 x 15/145 x 15
145 x 15/145 x 14
145 x 15/145 x 15

Superset #2

Straight bar curls/DB hammer curls

90 x 10/45s x 10
90 x 8/45s x 10



9/14/09 - Cycle 2, wave 2

Squat

45 x 8
95 x 5
135 x 5
190 x 3 (70%)
215 x 3 (80%)
245 x 12 (90%)

Superset #1 - Bulgarian split squat/hack squats

80 x 8 (40 lb. dumbells)/170 x 8
80 x 8/170 x 8
80 x 8/170 x 8
80 x 8/170 x 8

Superset #2 - weighted decline situps/hanging leg raises

35 lb. plate x 10/bw x 10
35 lb. plate x 10/bw x 10
35 lb. plate x 10/bw x 10



9/16/09 - Cycle 2, wave 2

Bench

45 x 8
145 x 3
165 x 3
185 x 11

Superset #1 - Incline DB bench/chinups

65s x 10/bw x 14
65s x 12/bw x 11
65s x 11/bw x 11
65s x 10/bw x 10

Lateral raises

30s x 10
25s x 10
25s x 10




9/17/09 - cycle 2, wave 3

Deadlift

135 x 5
225 x 3
[B]285 x 5 (75%)
325 x 3 (85%)
360 x 7 (95%) /B]

Front squat

155 x 11
155 x 11
155 x 11
155 x 11

Goodmornings

115 x 10
115 x 10

Superset #1 - dragon flag/hanging leg raise

3 x 10/3 x 10




9/21/09 - cycle 2, wave 3

OH press

45 x 8
95 x 5 (75%)
105 x 3 (85%)
120 x 7 (95%)

Clean and Press

140 x 3
140 x 3
140 x 3
140 x 3

Superset #1 - Barbell row/CG bench press

155 x 10/165 x 10
155 x 10/165 x 10
155 x 10/165 x 9
155 x 10/165 x 10

Superset #2 - straight bar curls/hammer curls

90 x 10/45s x 10
90 x 10/45s x 10




9/23/09 - cycle 2, wave 3


squat

45 x 8
95 x 5
135 x 5
185 x 3
205 x 5 (75%)
230 x 3 (85%)
255 x 10 (95%)

Superset #1 - bulgarian split squat/hack squat

80 x 10 (40 lb. dumbells)/175 x 10
80 x 10/175 x 10
80 x 10/175 x 10
80 x 10/175 x 10

Superset #2 - weighted decline situps/hanging leg raise

35 x 10/bw x 10
35 x 10/bw x 10
35 x 10/bw x 10




9/25/09

Bench

45 x 10
155 x 5 (75%)
175 x 3 (85%)
195 x 7 (95%)

Superset #1 - Incline DB bench/pull-ups

140 x 10 (70's)/bw x 11
140 x 10/bw x 10
140 x 10/bw x 10
140 x 10/bw x 12



Lateral raises

25s x 10
30s x 8
25s x 11




9/28/09 - Cycle 2, wave 4 - deload

Deadlift

155 x 5
195 x 5
235 x 5

Front Squat

135 x 15
135 x 15
135 x 15

Goodmorning

115 x 10
115 x 10
115 x 10

Superset #1 - Dragon flags/hanging leg raise

bw x 8/bw x 10
bw x 8/bw x 10
bw x 8/bw x 10



9/29/09 - Cycle 2, wave 4 - DELOAD

OH Press

45 x 5
65 x 5
95 x 5

Big Superset - clean and press/BB row/CGBP

140 x 3/140 x 15/140 x 15
140 x 3/140 x 15/140 x 15
140 x 3/140 x 15/140 x 15

Superset #2 - BB curls/DB hammer curls

90 x 10/45s x 10
90 x 10/45s x 10





10/5/09 - Cycle 3, wave 1

Squat

45 x 8
95 x 5
135 x 5
180 x 5 (65%)
210 x 5 (75%)
240 x 10 (85%)

Superset #1 - bulgarian split squat/hack squat

80 x 10 (40 lb. DBs)/175 x 10
80 x 10/175 x 10
80 x 10/175 x 10

Superset #2 - weighted decline situps/hanging leg raises

35 x 10/bw x 10
35 x 10/bw x 10
35 x 10/bw x 10






10/7/09 - cycle 3, wave 1

Bench

45 x 5
135 x 5 (65%)
160 x 5 (75%)
180 x 12 (85%)

Superset #1 - seated DB overhead presses/weighed chinups

55 lb. DB's x 8/bw + 25 lbs. x 8
55 lb. DB's x 8/bw + 25 lbs. x 8
55 lb. DB's x 8/bw + 25 lbs. x 8
55 lb. DB's x 10/bw + 25 lbs. x 8

Lateral raises

25 lb. dbs x 12
25 lb. dbs x 12
25 lb. dbs x 12



Another compilation. Thanks for checkin in everyone! It's great to be back....I skipped yesterday because I went and got some new ink, but I'll be back at it after work today. I usually try to avoid lifting on fridays, but since I skipped yesterday, I will be there today dammit!!!!

[brihead301]

10/9/09 - cycle 3, wave 1

Deadlift

135 x 5
250 x 5 (65%)
290 x 5 (75%)
330 x 13 (85%)

Front Squat

160 x 10
160 x 10
160 x 10
160 x 10

SLDL

225 x 8
225 x 8
225 x 8

Superset #1 - dragon flags/hanging leg raise

bw x 8/bw x 10
bw x 8/bw x 10
bw x 8/bw x 10

[Off Road]

Nice job Bri.

[Barbaccio]

We're training tonight in Philly if you're up to it punkarillo.

[ZenMonkey]

Damn! 13 reps at 330! That is awesome work man! Are you done with your cutting now? Bulking again?

[-JM-]

Ouch, 330x13 must have lit your lower back up nicely Bri!

[slashkills]

solid work today Bri. Keep that **** up!

[brihead301]

Nice job Bri.

Thanks bro!


We're training tonight in Philly if you're up to it punkarillo.

I appreciate the offer, but I'm not going to be able to make it today. I definately think it would be cool to come check your training out sometime though.


Damn! 13 reps at 330! That is awesome work man! Are you done with your cutting now? Bulking again?

Thanks dude. I'm just maintaining my weight now. I'm happy here.


Ouch, 330x13 must have lit your lower back up nicely Bri!

Ya, it's still sore today. The SLDL's really beat up the lower back the most!


solid work today Bri. Keep that **** up!

Thanks man. Back to it today!

[brihead301]

10/12/09 - cycle 3, wave 1

OH Press

45 x 5
85 x 5 (65%)
100 x 5 (75%)
110 x 11 (85%) - PR, I only got 10 last time I used this weight

Big superset #1 - clean & press/BB row/CG Bench

145 x 3/160 x 10/165 x 10
145 x 3/160 x 10/165 x 10
145 x 3/160 x 10/165 x 10
145 x 3/160 x 10/165 x 10

Superset #2 - BB curls/DB hammer curls

90 x 10/45s x 10
90 x 10/45s x 10

MMA

- army style warmup - we were running around with heavy bags on our shoulders, and throwing heavy s*** around
- punch/takedown combos

Fun stuff!

[Off Road]

Oh My...that first super set must have been a real gasser. BB Rows after a Clean and Press? How did you catch your breath?

Nice job on the PR too.

[brihead301]

Oh My...that first super set must have been a real gasser. BB Rows after a Clean and Press? How did you catch your breath?

Nice job on the PR too.

I rest maybe like 30 - 60 seconds between exercises in the superset. If the weight is lighter, and I'm doing higher reps, I try to cut rest times much shorter.

[brihead301]

10/13/09

MMA

Jujitsu - 3 different submissions

[slashkills]

great stuff dude!

[Coke]

Props all around dude, solid lifting and MMA training.

[brihead301]

Thanks fellas!

10/14/09 - cycle 3, wave 2

Squat

45 x 8
95 x 5
135 x 5
195 x 3 (70%)
220 x 3 (80%)
250 x 11 (90%) - PR, got 1 more rep then last time using 250

Superset #1 - BB lunges/Hack squats

135 x 10/180 x 10
135 x 10/180 x 10
135 x 10/180 x 10 - These lunges f***ing hurt badly, because I stubbed my toe the night before, so it really hurt to bend them. That sucked!

20 rep squat set

135 x 1 x 20

Superset #2 - weighted decline situps/hanging leg raises

35 x 10/bw x 10
35 x 10/bw x 10
35 x 10/bw x 10

No cardio

[Off Road]

:evillaugh:evil laugh:evillaugh: That 20 rep set must have been brutal after all that work you did before it.

Nice job on the squat PR.

[-JM-]

Looking good Bri.

Congrats on the PR. You know, lunges are teh suck no matter what. Doing them with a stubbed toe had to feel just excellent....urgh!

[Barbaccio]

Godamn that session was rough as balls! Great job B! Squats were impressive and congrats on the rep PR!

[Coke]

Killer **** there, ridiculous squats.

[Kiaran]

****ing crazy work with those deadlifts back there, bro. 330x13 wtf? Lol, keep moving forward, it's paying off. Those high rep sets make me sick to read. Still loving the 5/3/1 I assume?

[brihead301]

:evillaugh:evil laugh:evillaugh: That 20 rep set must have been brutal after all that work you did before it.

Nice job on the squat PR.

Nah, 135 is nothing. My toe was just hurting so bad to do another lunge/hack squat superset, that I figured I'd just bang out an easy 20 repper. Thanks though!


Looking good Bri.

Congrats on the PR. You know, lunges are teh suck no matter what. Doing them with a stubbed toe had to feel just excellent....urgh!

Yes sir they blew a**! I still had a fun session though!


Godamn that session was rough as balls! Great job B! Squats were impressive and congrats on the rep PR!

Thanks brotha!


Killer **** there, ridiculous squats.

One day I will be squatting 647,000 lbs. like you my friend! Thanks for checkin in!


****ing crazy work with those deadlifts back there, bro. 330x13 wtf? Lol, keep moving forward, it's paying off. Those high rep sets make me sick to read. Still loving the 5/3/1 I assume?

Thanks bro! Ya I really do dig it. I still feel as if I'm going a bit too light, but that's what Wendler suggests. In about a year, I doubt I will be hitting 10+ reps on my final set. But for now it's fun, and I feel like I'm gaining good size from this program so far!

[brihead301]

10/16/09 - cycle 3, wave 2

Bench

45 x 5
145 x 3 (70%)
170 x 3 (80%)
190 x 10 (90%) - this dude "spotted" me for this set. I specifically told him, "I'm shooting for 11, don't touch the bar unless I ask.", yet at the first sign of struggle, he pulls the bar up....it wasn't even just a little help out lift, it was like a pull the bar up so I had to put zero effort into that 11th rep....grrrrr that p***es me off.....The guy was congratulating me on getting 11 reps like I was going for....but unfortunately I can't count that 11th. I know it's only 1 rep, but I did 10 reps last time I used 190 lbs., so that one rep does make a difference...s***ty spotters...grrrr.

Superset #1 - DB overhead press (1st set was sitting, last 3 standing)/weighted pull-ups

55's x 10/bw + 25 x 8
55's x 7/bw + 25 x 8 - damn standing is MUCH harder then sitting DB OH presses.....I never realized
55's x 7/bw + 25 x 8
55's x 7/bw + 25 x 8

Weighted Dips

bw + 45 x 10
bw + 45 x 10
bw + 45 x 10

MMA

punch/counter/block combos followed by a sparring session

[Off Road]

That sux about the spotter. At least you got an extra negative repin :hello:

I like the press/chin combo. That's one I'd like to try. You're doing great, keep it up.

[Coke]

Very nice benching in spite of dude, lol...like the supersets and dips too.

[hug dog]

bri glad to see you are still hitting it hard. Nice work out. I hope to be back lifting for a while.

[brihead301]

Thanks guys. I hurt my lower back last thursday, and I haven't done anything (other then work on my house) since I've hurt it. I'm really debating going back to the gym today or to continue to rest and heal. I HATE not lifting or doing MMA.

[hug dog]

Where can I find an example of 5/3/1? I am always up for learning something new.

[-JM-]

Bri are you hurt or injured?

I really mixed the two up for a while. I mean would a lifting session help you or mess you up even more?

If you are just sore then get in and do some work..:evillaugh:

[brihead301]

Nah, I know the difference between soreness and injury. This isn't soreness. However, I don't know how bad the injury is (maybe just a pulled muscle?). It's in my lower back, so I'm not too sure if I should let it heal fully or not before lifting again. Chances are that I will be at the gym today to test my limits ;)

[Off Road]

Sorry to hear that, just be careful not to turn a little injury into a big injury. Good luck.

[Kiaran]

Dude, ****ing kick ass set of bench there with the 190. I know you were good for 12. It's hard when someone ****s up your focus, especially a bad spotter. How'd you mess your back up and how bad is it? I hate injuries.

[brihead301]

Sorry to hear that, just be careful not to turn a little injury into a big injury. Good luck.

Yup, I'm trying to be a bit careful, but I'm still pushing myself because it's hard to NOT lift. I went to bed last night feeling fine, and I woke up this morning with my lower back hurting again. It feels much better then how I felt when I woke up on Friday morning though...that was bad.


Dude, ****ing kick ass set of bench there with the 190. I know you were good for 12. It's hard when someone ****s up your focus, especially a bad spotter. How'd you mess your back up and how bad is it? I hate injuries.

Thanks man. Nah he didn't f*** up my focus, he just "assisted" me at the first sign of struggle. I was thinking "dude, I'm the one benching here. Why do you insist on lifting half the weight for me???" Even funnier, when people ask me to spot them, I just stand behind them to make sure they don't drop the weight on them, and they get PI**ED because I don't "assist" them the whole time:confused:.

I think I hurt my back by doing standing DB presses. I always did DB presses sitting, and I did them for the first time standing on Thursday. I felt a pinch in my lower back while doing them, and they were much harder then seated DB presses. Friday morning I woke up, and my low back felt all f***ed up....Sux. Yes, injuries blow.

[brihead301]

10/20/09 - cycle 3, wave 2

Deadlift - what better for a bad lower back then some good ol' deadlifts?

135 x 5
225 x 3
270 x 3 (70%)
310 x 3 (80%)
345 x 3 (90%) - I just settled for the 3 this time as I didn't want to risk injuring my back further. I felt a weird feeling in my low back every rep. It wasn't necessarily a painful feeling, but it was just a weird feeling that isn't supposed to be there....

195 x 10 (~50%)
195 x 10 (~50%)
195 x 10 (~50%)
195 x 10 (~50%)
195 x 10 (~50%)

Front Squat

160 x 10
160 x 10
160 x 10
160 x 10

MMA

- very little fighting, and all cardio this class
- jogging and ab stuff for the warmup
- focus mitts for punches and right (power kick) for continued warmup
- tons of pushups, crunches, and bw squats
- more sprinting, jogging, and suicides

I went to bed, and my back felt fine. I woke up, and it hurt again. It was much worse on Friday morning (the first day it happened), but I'm still not sure what exactly is wrong. It's not a bad enough injury to keep me out of the gym, but I'm trying to be extra careful.

[Off Road]

A good session with good volume. I hope the back heals fast and you can push the reps again. You might try sleeping with a small pillow between your knees to relieve the twist in you back.

[brihead301]

I never thought of that, thanks for the tip. I think it is something that is happening in my sleep too, because I feel great before bed, and I hurt in the morning...I will give that a shot!

[Coke]

Fine day overall in the gym(s), props.

[Cards]

great session bro, way to listen to your body too and not push your self into further injury. Off Road had a great idea, i think i may even try that lol. Front squats look strong as ever, that's a ton of volume!

[Brian C]

Great work lately bro. 531 is really coming around for you. Take care of that back:thumbup:

[Kiaran]

Great deadlift session despite the back injury, bro. I've hurt my lower back so many god damn times doing overhead pressing it's stupid. I finally learned that you have to squeeze your ass together as hard as possible and pull your abs in as tight as possible. This creates an excellent base to drive from. It works even better if you keep your feet completely together and lock your knees. The pillow between the knees thing works pretty well too. You'll be back to 100% in another week, bro. Stay strong.

[-JM-]

what better for a bad lower back then some good ol' deadlifts?

Ha ha.

Sensible just hitting prescribed reps Bri. Still heavy though! Hope the back clears up asap!

[slashkills]

love the volume dude! hope your back heals up fast

[brihead301]

Fine day overall in the gym(s), props.

Thanks Coke! You're comments are always appreciated!


great session bro, way to listen to your body too and not push your self into further injury. Off Road had a great idea, i think i may even try that lol. Front squats look strong as ever, that's a ton of volume!

Lol, I tried the pillow between the legs thing, but I woke up the next morning and the pillow was on the floor next to my bed....not sure what happened exactly.


Great work lately bro. 531 is really coming around for you. Take care of that back:thumbup:

Thanks for checkin in man! I'm definately loving the 531.


Great deadlift session despite the back injury, bro. I've hurt my lower back so many god damn times doing overhead pressing it's stupid. I finally learned that you have to squeeze your ass together as hard as possible and pull your abs in as tight as possible. This creates an excellent base to drive from. It works even better if you keep your feet completely together and lock your knees. The pillow between the knees thing works pretty well too. You'll be back to 100% in another week, bro. Stay strong.

Nice! I will keep that in mind. I always feel discomfort in my back when OH pressing, but only during the actual set. This "pull" or whatever it is started happening the day after lifting. I'm definately blaming it on the standing DB OH presses because I felt much more discomfort in my back then I usually do with the Barbell. I think I will stick to seated DB presses when I do them.


Ha ha.

Sensible just hitting prescribed reps Bri. Still heavy though! Hope the back clears up asap!

Thanks man. Seriously though deadlifts are great for a bad lower back...It always fixes me up. Anytime I hear my friends talk about how they hurt their back at work or whatever I always recommend starting to do deadlifts.....they don't listen though. I have friends at the gym too that have bad lower backs because they only train the upper half of their body (actually like the upper 1/3), and they all say that they don't squat and deadlift because they have bad lower backs....little do they know that it's the LACK of lower back training that caused their problem in the first place...but they don't listen.


love the volume dude! hope your back heals up fast

Thanks man, I enjoyed doing the 5 x 10 deadlifts. My hamstrings were pretty damn sore the next day....I felt great afterwards too!

[brihead301]

10/23/09

I decided to give it a break altogether, and start fresh on monday. My back feels like 85% better, so hopefully by Monday I'm 100%. It sucks having to take a forced week off that's not scheduled.

I did like 110 pushups though, just because I felt like I had to do something (I think I'm obsessed, haha)

pushups

bw x 50
bw x 60

I'd like to be able to do 100 straight one day..I'm shaking pretty badly by the time I hit 60, so getting to 100 will be tough.

[hug dog]

Keeping a healthy body is always a good idea. Kinda funny I remember fresh out of highschool I could do 125 push ups straight. Now I will do sets of 40. haha

[one rep under]

Great work in here bri, You're progress is making me take a serious look at the 5/3/1 for my next routine! keep it up man and hopefully the back feels 100% on monday

[brihead301]

Keeping a healthy body is always a good idea. Kinda funny I remember fresh out of highschool I could do 125 push ups straight. Now I will do sets of 40. haha

I wish I could do 125 straight, that would be friggin awesome!


Great work in here bri, You're progress is making me take a serious look at the 5/3/1 for my next routine! keep it up man and hopefully the back feels 100% on monday

Thanks man. I haven't really made any progress in strength yet, because I started very conservatively with all my lifts. I have noticed size gains due to the higher rep ranges though.

[brihead301]

10/26/09 - Cycle 3, wave 2

AHHHH it feels good to be back. I really am an addict! My back feels great, and I'm happy that I decided to take the rest of last week off to rest it. Unfortunately I dropped the bar on my chest during the CGBPs.....that hurt. It wasn't too heavy, my hands were just really slippery, and the bar slipped out of my hand and landed right on my chest. So my back is good, now my chest hurts (opposing muscle groups to balance things out I guess). That never happened before, and it was scary definately, but I lived so it's all good!

OH Press

45 x 5
90 x 3 (70%)
105 x 3 (80%)
115 x 7 (90%) - I got 9 the last 2 times I did 115, but I guess after almost 2 weeks of not OH pressing I should've expected a slight setback.

Big superset #1 - Clean and press/BB row/CGBP - very short rest times between lifts

145 x 3/160 x 10/170 x 8
145 x 3/160 x 10/170 x 8
145 x 2/160 x 10/170 x 8
145 x 3/160 x 10/170 x 8

Superset #2 - BB curls/DB hammer curls

90 x 10/45s x 10
90 x 10/45s x 10

Cardio

5 minutes on the mountain climbing machine.

That thing was tough....I don't think I could've lasted the full 15 minutes that I normally do the elliptical for.

Great to be back!!! Weeks off suck.

[Off Road]

Welcome back. Dropping that bar on your chest sounds scary. Glad you are okay though.

[brihead301]

Ya man, it was nuts. It never happened before, but even with only 170 lbs. on there it hurt...I just have to be extra careful from now on.

[Coke]

The mountain climbing machine ain't no joke, lol...like the supersets and overhead pressing.

[Kiaran]

Welcome back, lol, can't believe you nearly killed yourself there with the closegrips. That had to be a scary moment followed by a sort of "what the ****?" That OHP will be back and better than ever in no time, bro.

[brihead301]

The mountain climbing machine ain't no joke, lol...like the supersets and overhead pressing.

No sir, it kicked my a**.


Welcome back, lol, can't believe you nearly killed yourself there with the closegrips. That had to be a scary moment followed by a sort of "what the ****?" That OHP will be back and better than ever in no time, bro.

Yup, that was a little scary. I feel fine today, but all day yesterday my chest was hurting from where the bar slammed into me. I'm back though, and injury free.

[brihead301]

10/27/09 - cycle 3, wave 3

Squat

45 x 10
95 x 5
135 x 5
205 x 5 (75%)
235 x 3 (85%)
260 x 8 (95%)

Superset #1 - BB lunges/hack squat

135 x 10/185 x 10
135 x 10/185 x 10
135 x 10/185 x 10

Superset #2 - weighted decline situps/hanging leg raise

bw + 35 x 10/bw x 10
bw + 35 x 10/bw x 10
bw + 35 x 10/bw x 10

MMA

- All conditioning - jump rope, kettlebells, circuits, running, etc....I was drenched in sweat by the end. It was great!

[Off Road]

That's a lot of leg work...probably took your mind off the caved-in chest :evillaugh: Looks awsome with all that heavy lifting and conditioning.

[ZenMonkey]

Awesome squats man! Youre gonna need a walker after that superset!

[Coke]

Wow dude, impressive leg session and conditioning work.

[-JM-]

Nice session back Bri. Reading all your posts, you REALLY struggled not to train last week. Fair play to ya!

[hug dog]

lunges/hack squat

Wow I think I would die if I tried that after squats! Killer workout.

[twm]

checking in. looking solid man. i like to do lunges after squats as well.. always found it hard to balance the bb so I've always opted for dbs

[EatMyWay2TheTop]

Nice to see you survived dropping a bar on your chest, do you use a suicide grip to bench ? Also good work getting 8 reps on the squat.

[mattburns]

Glad you're ok after the bench mishap mate. Could have been serious.

Looking strong too pal 8 x 260 on your 5/3/1 week is excellent.

[jbrin0tk]

Some sweet work in here, bud. 260 x 8 with squats is no joke. And glad to hear you didn't seriously hurt yourself with the benching. Keep it up, 5/3/1 is an excellent routine.

[brihead301]

That's a lot of leg work...probably took your mind off the caved-in chest :evillaugh: Looks awsome with all that heavy lifting and conditioning.

Ya that was definately scary. My one buddy from the gym said that he knew a guy who did the same thing, but ended up having to get surgery because it caused his heart to start beating all f***ed up. I was kinda worried after I heard that, but it didn't happen to me so thank God.


Awesome squats man! Youre gonna need a walker after that superset!

Thanks man. That superset was fun. I wanna do more!


Wow dude, impressive leg session and conditioning work.

Right on brotha. One day I will be squatting 8 million pounds like you...and then I don't think I'll be able to follow that with supersets like I do now!



Nice session back Bri. Reading all your posts, you REALLY struggled not to train last week. Fair play to ya!

I guess you read my passion for lifting post huh? Ya that was rough, but it's great to be back....I really do love lifting.


lunges/hack squat

Wow I think I would die if I tried that after squats! Killer workout.

Nah, it's not that bad. A heavy 20 rep set is 10x harder then anything I do...those scare the crap out of me. I'm gonna have to start doing them one of these days!


checking in. looking solid man. i like to do lunges after squats as well.. always found it hard to balance the bb so I've always opted for dbs

You know, I've found the same thing. I really hate BB lunges for that exact reason. It's not that they are too hard, it's just that I keep falling over. I think I'm gonna switch to DB's myself. Thanks for pointing that out!


Nice to see you survived dropping a bar on your chest, do you use a suicide grip to bench ? Also good work getting 8 reps on the squat.

Yup, I survived. It was scary, but I lived. No, I don't use suicide grip, which is why I was really shocked that I dropped the bar. I have no idea how it happened honestly...it just slipped out of my sweaty hand. I'm extra careful now when I bench.


Glad you're ok after the bench mishap mate. Could have been serious.

Looking strong too pal 8 x 260 on your 5/3/1 week is excellent.

Thanks bro. Ya, I think that was a new PR, but I'm not sure. I know that once I get to 275, the most I've ever done was 5, so I'll start pointing out PR's once I get to that point.


Some sweet work in here, bud. 260 x 8 with squats is no joke. And glad to hear you didn't seriously hurt yourself with the benching. Keep it up, 5/3/1 is an excellent routine.

I know, it's really cool. It's a perfect mix of strength training and bodybuilding. I really like it. Just last night someone thought I was 200 lbs. by how big I look. The funny thing is that I'm only about 178 - 180, lol.

[brihead301]

10/30/09 - cycle 3, wave 3

Since I've been kinda bulking again, my strength is really starting to increase. I can feel it. I'm not necessarily gaining much weight (maybe about 1 lb. every 2 weeks max), but I'm not restricting myself carbs or anything anymore. I'm either on a slight bulk or just maintaining...I can't tell.

Bench

45 x 5
135 x 5
160 x 5 (85%)
180 x 3 (90%)
200 x 8 (95%) - easy!

Superset #1 - weighted chinups/seated DB presses

I f***ed up my back from doing standing DB presses last time, so this time I did them seated (like I always did).

bw + 25 x 10/ 55s x 10
bw + 25 x 9/ 55s x 10
bw + 25 x 10/ 55s x 10
bw + 25 x 8/ 55s x 10

The DB presses were EASY, and I usually can't even get past 8 on my first set even, so that's how I can tell I'm getting stronger!

Dips

Bw x 20
Bw x 20

Elliptical

max resistance/12 incline - 2 miles in 15:50.

It's been a while since I was on that elliptical. My lungs were burning after I got off. That was no good, but I still got under 16 minutes so I'm happy.

[slashkills]

Great work the past few sessions bro! Glad your ok after that bench mishap.

[-JM-]

Super session Bri. Honestly, that weighted chin/db press super set is just insane. I actually couldnt do it lol..

Big gains ahead with the bulk starting.

[Off Road]

The chins and 20 dips are awsome.

[Kiaran]

Glad to hear your chest is doing better. I knew a kid in highschool that did that and cracked his sternum. It took forever to heal and he had issues all the time after that. That bench and squat is getting monster, dude. Good call on the OHP. Tweaking the lower back is a bitch to heal up. Dips look solid too bro, damn you're moving forward with authority!

[Coke]

If you can keep making the gradual gains like you've been making lately, you will be well pleased.

[brihead301]

Great work the past few sessions bro! Glad your ok after that bench mishap.

Thanks man! Yup, I lived.


Super session Bri. Honestly, that weighted chin/db press super set is just insane. I actually couldnt do it lol..

Big gains ahead with the bulk starting.

Nah, it's not that bad. It's pretty fun actually. Yup, I'm gonna bulk much slower this time so I don't become a big fata** again.


The chins and 20 dips are awsome.

Thanks man!


Glad to hear your chest is doing better. I knew a kid in highschool that did that and cracked his sternum. It took forever to heal and he had issues all the time after that. That bench and squat is getting monster, dude. Good call on the OHP. Tweaking the lower back is a bitch to heal up. Dips look solid too bro, damn you're moving forward with authority!

Ya, I was worried that I might have done something serious, but luckily it wasn't and I was fine! Thanks for checkin in man.


If you can keep making the gradual gains like you've been making lately, you will be well pleased.

That's the plan brotha. Thanks for keeping me motivated!

[brihead301]

11/2/09 - cycle 3, wave 3

Deadlift

135 x 5
225 x 3
290 x 5 (85%)
325 x 3 (90%)
365 x 7 (95%)

200 x 10
200 x 10
200 x 10
200 x 10
200 x 10

Superset #1 - front squat/hanging leg raise

135 x 5/bw x 10
135 x 5/bw x 10
135 x 5/bw x 10
bw x 10 hanging leg raise

MMA

Learned some awesome stuff last night. I learned 2 very easy to remember/execute, yet very effective takedowns. Good cardio session.

[-JM-]

NICE pulls Bri.

I am going to give the BBB template a blast a few times myself. For a long time I did the front squats on DL day too. I really liked it but decided to do DE back squats recently to help my squat.

Are you going to get in the ring, so to speak? Would be cool to see man. Put all this training to use!

[Off Road]

Awsome deadlifting. Don't the 50% sets feel like death after the all-out set? Or is that just me :confused:

[brihead301]

NICE pulls Bri.

I am going to give the BBB template a blast a few times myself. For a long time I did the front squats on DL day too. I really liked it but decided to do DE back squats recently to help my squat.

Are you going to get in the ring, so to speak? Would be cool to see man. Put all this training to use!

This is only the 2nd time I did the BBB template. It was totally wiped out after doing those 5 sets. I didn't even really have the energy to do relatively heavy front squats afterwards, which is why i just did 135 x 3 x 5.

I'm not sure if I'm going to be stepping into the ring or not. I'm definately not even nearly ready. Getting in shape is the easy part. Learning to be a good fighter is the hard part. For now, I'm just using the classes mainly as conditioning, and learning some basic self-defense as a secondary. But maybe in a year or 2, I may wanna step into the ring...not sure though.


Awsome deadlifting. Don't the 50% sets feel like death after the all-out set? Or is that just me :confused:

Yes, they felt like death...especially towards the last couple sets. My lower back was whooped after doing them (in a good way though). I definately like the BBB template for Deadlift day. I may even try it out for squat day next time, and see how that goes!

[Off Road]

Ya, I like the Boring template for both deadlift and squats.

[Coke]

Very nice workout guy.

[Kiaran]

Solid. That deadlift just keeps getting stronger every time, bro. Boring but big looks...boring, lol. You get some DOMS from those sets of 10 after?

[Cmanuel]

I couldnt stand the boring but big. I tried that template early this summer and it destroyed me. I think it resulted in overtraining for me. Switched to triumverate and i'm making good progress.

What take downs did you learn? I miss jiu jitsu :(

[brihead301]

Very nice workout guy.

Thanks brotha! Can't wait to get back in there today!


Solid. That deadlift just keeps getting stronger every time, bro. Boring but big looks...boring, lol. You get some DOMS from those sets of 10 after?

Nah, it wasn't boring, lol, but it did certainly give me some killer DOMS in my lower back today!


I couldnt stand the boring but big. I tried that template early this summer and it destroyed me. I think it resulted in overtraining for me. Switched to triumverate and i'm making good progress.

What take downs did you learn? I miss jiu jitsu :(

I'm not sure if I'm going to stick to boring but big or not, I just felt like switching it up a bit yesterday.

The takedowns actually were taught to me by another student in the class, one of my buddies. He must have learned them at a class that I wasn't there for. One, I think was called the "Tai takedown" or something like that. You get the guy in the tai clench, push your front leg between your opponent's legs and hook around one of them, then you pull with the hooked leg, and push forward on with the clench. Cool stuff!

The other one was just a new, easier variation of a judo hip toss. One that I can quickly and effectively pull off without much thinking.

[slashkills]

good stuff dude! that takedown work sounds awesome.

[brihead301]

Thanks Slash!

11/3/09

MMA

- moderate cardio session
- some focus mitt work
- escapes from side control
- learned the keylock and the defense against it

[Cards]

Big deadlift numbers last set bro. Those sets of 10 would be killer. I know you've probably answered this 1000 times, but does the MMA help to improve your strength as well? I've added complex's recently to try and improve endurance, is that similar to what the MMA training is? (Obviously other than training for fighting).

[brihead301]

Big deadlift numbers last set bro. Those sets of 10 would be killer. I know you've probably answered this 1000 times, but does the MMA help to improve your strength as well? I've added complex's recently to try and improve endurance, is that similar to what the MMA training is? (Obviously other than training for fighting).

I wouldn't say that MMA increases raw strength...like it won't help get my squat up any...but we do a lot of difficult bodyweight exercises, which does make me a stronger person overall (if that makes any sense). It's more like military-type training more then anything else. Sometimes we'll take 100 lb. bodybags, and carry them around the room on our shoulders. Sometimes we'll do pushups with people on our backs. Sometimes we'll just do circuits of all types of endurance stuff.....

Yes, a complex would be very similar to the type of stuff they have us do in my class. I like to do barbell complexes every once in a while. They really get my heart pounding and cause me to sweat my a** off!

[brihead301]

11/4/09 - cycle 3, wave 3

OH press

45 x 8
110 x 5 (85%)
115 x 3 (90%)
125 x 7 (95%)

Clean and press

135 x 5
135 x 5
135 x 5

Superset #1 - BB rows/CG Bench press

165 x 8/175 x 8
165 x 8/175 x 8
165 x 8/175 x 8
165 x 8/175 x 8

Superset #2 - DB curls/DB preacher curls

40s x 10/30s x 10
45s x 10/30s x 10
45s x 8/30s x 10

[Off Road]

Looks like you definately got your arm pump on :evillaugh:
Nice pressing, especially with the clean and press.

[one rep under]

You're deadlifts are awesome man keep up the good work! When you train MMA is it usually the entire day dedicated to either standup or groundwork or do you hit a bit of everything each time?

[brihead301]

Looks like you definately got your arm pump on :evillaugh:
Nice pressing, especially with the clean and press.

Yes I did, teh bicepts are nice and swole today!!!


You're deadlifts are awesome man keep up the good work! When you train MMA is it usually the entire day dedicated to either standup or groundwork or do you hit a bit of everything each time?

Thanks man. It's a mix really. Most other MMA training places have separate classes for each individual type of training (jujitsu, boxing, muai tai, etc...). Mine is just MMA. Some days we do all boxing, others all jujitsu. Some days we warm up with a 15 minute boxing sparring session, then learn a submission for another 15 minutes, then do some kicking work for 15 minutes, then kickbox spar for the remainder of the class. Some days it's nothing but conditioning. It's a completely different and mixed class every single time, which is why it is keeps me interested.

[Coke]

Good pressing there man, like those supersets too.

[slashkills]

Strong OH pressing bud. how often do you learn a new submission/takedown?

[Brian C]

Kikn Azz bro. Awesome work. BBB is some tough sh it especially for DLs. Keep up the good progress.

[brihead301]

Good pressing there man, like those supersets too.

Thanks brotha! I can always count on you for motivation!


Strong OH pressing bud. how often do you learn a new submission/takedown?

Thanks man. I guess maybe once a week on average. My class is typically either striking (punches and kicks), ground work (jujitsu - submissions, defenses, changing positions), or wrestling (takedowns, judo throws, fence work). It's hard to say though. Every class is completely different.


Kikn Azz bro. Awesome work. BBB is some tough sh it especially for DLs. Keep up the good progress.

Thanks. Nah, I actually think BBB is easy. 5 x 10 at only 50% is much easier then doing a couple other exercises, which are usually done at much higher then 50%. The pump and fatigue from doing BBB is definately a good change up though from what I'm used to.

[brihead301]

11/5/09

MMA

- warmup was running, and doing stuff with a partner like carrying them on my shoulder around the room, "wheelbarrels", "wheelbarrel pushups", focus mit work.
- 25 minutes of kickbox sparring.

I got kicked in my right leg enough times yesterday that I can barely walk today...ouch. Also my left toes are all f***ed up from bad kick form to my opponents knee....double ouch....

I'm getting too old for this s***, but I love it so I can't stop!

[Kiaran]

lol, sorry to hear you're all beat up today, bro. Guess that sort of goes with the territory right? BTW, I'm loving the progress you are making. Honestly, don't change a ****in thing, alright? You are on a roll, man.

[slashkills]

How old are you?

[ZenMonkey]

Looking really strong bri! Great work lately!

[Coke]

Getting banged up a little bit is part of the fight game...you are tough and can handle it, no doubt.

[brihead301]

lol, sorry to hear you're all beat up today, bro. Guess that sort of goes with the territory right? BTW, I'm loving the progress you are making. Honestly, don't change a ****in thing, alright? You are on a roll, man.

Thanks bud. Nope, I don't think I'll be changing anything anytime soon. I like this program a lot.


How old are you?

27.


Looking really strong bri! Great work lately!

Thanks for checkin in bro!


Getting banged up a little bit is part of the fight game...you are tough and can handle it, no doubt.

Haha, ya I love it.

[brihead301]

11/10/09 - cycle 4, wave 1

I felt strong as hell today. Squats normally aren't this easy!

Squat

45 x 8
95 x 5
135 x 5
180 x 5 (65%)
210 x 5 (75%)
240 x 15 (85%) - Easy. I kept telling myself to go for 20, but I decided not to.

Superset #1 - DB lunges/hack squat

40s x 10/195 x 10
40s x 10/195 x 10
40s x 10/195 x 10
40s x 10/195 x 10

Superset #2 - decline situps/hanging leg raises

35 x 10/bw x 10
35 x 10/bw x 10
35 x 10/bw x 10

MMA

- standard warmup w/jogging and some ab stuff
- round of 1 minute circuits
- few rounds of focus mitt work
- hit the heavy bag for 15 minutes

Killer cardio!

[Off Road]

Super Squats (pun intended) :)

[ZenMonkey]

Nice squatting man!!! 240x 15 is great... it is hard to go for 20 once youve got 15 and dont *have* to do 20. I wouldnt do it either!

[brihead301]

Super Squats (pun intended) :)

Thanks brotha!


Nice squatting man!!! 240x 15 is great... it is hard to go for 20 once youve got 15 and dont *have* to do 20. I wouldnt do it either!

True...if I was on the 20 rep squat program, then I'd 'have' to do all 20. But seriously, the only thing that stopped me from doing all 20 was the fact that I was still getting over being sick, and I still had that weak-bodied, dizzy-headed feeling. I thought it would be best to not do a 20 rep set in that condition.

However, I was REALLY happy with the ease at which I was able to do 240 x 15. I've done 225 x 20 before when I was 220 lbs. Now, I know I'm able to do 240 x 20 just as easily, and I weigh about 40 lbs. less!!!!! That's some good stuff!

[ZenMonkey]

That is an amazing transformation man! You should really be proud.

[Coke]

Looking quite serious with the squats dude.

[-JM-]

Killer squats Bri. You love punishment man, thats for sure.

[slashkills]

beastly squats bro!

[Cards]

as others have said crazy looking squats dude! 20 reps at that weight would be awesome.

[brihead301]

That is an amazing transformation man! You should really be proud.

I don't really see it as an accomplishment. I just look at all this training as a habit as part of my lifestyle. Getting stronger and better body composition is just a good side effect. Thanks though!


Looking quite serious with the squats dude.

Hellz ya man, they were fun. Thanks!


Killer squats Bri. You love punishment man, thats for sure.

Nah it wasn't that bad. If I don't break at least some sort of a sweat, I feel as if it was a wasted workout.


beastly squats bro!

Thanks bro!


as others have said crazy looking squats dude! 20 reps at that weight would be awesome.

Thanks man. 315 x 20 is my next goal. I can't wait to hit that!

[brihead301]

11/11/09 - cycle 4, wave 1

Bench

45 x 8
140 x 5 (65%)
160 x 5 (75%)
185 x 12 (85%) - pretty damn easy. I keep hitting rep PR's no problem. That is why I'm really diggin this program. I didn't have a spotter, otherwise I would have shot for 13 or 14.

Superset #1 - seated DB OH press/weighted pull-ups

65s x 7/bw + 25 x 8
65s x 7/bw + 25 x 8
65s x 7/bw + 25 x 8
65s x 7/bw + 25 x 8

Dips

2 x 25

- I can't tell if my raw strength is increasing from this program, because I haven't even reached my previous 1RM's yet (since I started at 10% less), but I'm hitting rep PR's with ease! I squatted 240 x 15, and it felt like nothing. I benched 185 x 12, and I felt as if I had a few more in the tank. Last time I did 185 on bench, I struggled to get the 11th rep.....

I'll just keep on following the program, and we'll see how the numbers look. Good stuff so far though!

[Off Road]

Dips

2 x 25

Everything is impressive, but those dips are insane! You have built some serious work capacity.

[Sidior]

Making great progress in here man, keep tearing **** up!

[brihead301]

Everything is impressive, but those dips are insane! You have built some serious work capacity.

Thanks man, but I was always able to do a lot of dips. If I could do 25 dips with a 45 lb. plate attached to me, then that would be another story, haha.


Making great progress in here man, keep tearing **** up!

Thanks brotha! I will most definately keep tearing that s*** up!

[ZenMonkey]

Good to hear about the constant PRs! How do you think the weight training is affecting the MMA? I mean, youve gotta be able to out power many of those guys, huh?

[Coke]

Sounds like you're doing very well with the program, no doubt it will help you raise up further.

[brihead301]

Good to hear about the constant PRs! How do you think the weight training is affecting the MMA? I mean, youve gotta be able to out power many of those guys, huh?

Nope, if anything it slows me down. Strength doesn't make me a better fighter. However, it does help me to last longer in battle, which is part musclar endurance and part cardiovascular endurance. It's all about speed and technique IMO, so I basically just see the lifting as a totally separate hobby in itself for general health/physique purposes.


Sounds like you're doing very well with the program, no doubt it will help you raise up further.

Thanks man. Yup, I'm definately enjoying it a lot.

[mattburns]

Mate, killing it with the rep PR's again. Great to see.

This program is really working well for you!

[brihead301]

7/27/09

START OF THE 5/3/1 PROGRAM

squat - 265
deadlift - 370
OH Press - 120
Bench - 200

1ST WAVE SQUAT DAY

Squat

45 x 5
95 x 5
135 x 5
200 x 5 (75%)
210 x 5 (80%)
225 x 13 (85%)

Bulgarian Split squats

70 x 10
70 x 10
70 x 10

Hack Squats

135 x 10
135 x 10
135 x 10

Weighted decline situps

3 x 15 w/25 lbs.

Hanging leg raise

3 x 10





7/29/09

Wave 1, 1st cycle

Bench day

Bench press

45 x 5
130 x 5 (65%)
150 x 5 (75%)
170 x 14 (85%)

DB Incline bench press

130 x 8
130 x 8
130 x 8
130 x 8

Pull-ups

1 x 13
1 x 11
1 x 10

Lateral raises

25 lb. dumbells

3 x 10




7/31/09

Wave 1, 1st cycle deadlift day

Deadlift

135 x 5
240 x 5 (65%)
280 x 5 (75%)
315 x 12 (85%)

Front squat

45 x 10
135 x 10
135 x 8
135 x 10
135 x 12

Good mornings

45 x 8
95 x 10
95 x 10
95 x 10

Abs

dragon flags superset w/hanging leg raise

3 x 10





8/3/09

OH Press

45 x 10
80 x 5 (65%)
90 x 5 (75%)
100 x 12 (85%)

Power Cleans

135 x 3
145 x 3
155 x 1
135 x 5

Barbell rows

145 x 12
145 x 12
145 x 12
145 x 12

Biceps

95 lb. barbell curls supersetted with DB curls (40's)

2 x 10





8/5/09

Squat day - Cycle 1, wave 2

45 x 5
95 x 5
135 x 5
185 x 3
210 x 3
240 x 11
Bulgarian split squats

80 x 8 (40 lb. dumbells)
80 x 8
80 x 8
80 x 8

Hack Squats

155 x 8
155 x 8
155 x 8
155 x 8

Weighted decline situps - 35 lb. weight

3 x 10

Hanging leg raises

3 x 10




8/6/09 - cycle one, wave 2

Bench

45 x 10
140 x 3
160 x 3
180 x 13

Incline DB Bench

130 x 12 (65s)
130 x 12
130 x 12

Chin-ups

1 x 13
1 x 12
1 x 10

Lateral raises

25s x 10
25s x 10
25s x 10






8/11/09 - Cycle 1, wave 2

Deadlift

135 x 5
260 x 3 (70%)
295 x 3 (80%)
335 x 10 (90%)

Front Squat

145 x 10
145 x 10
145 x 10
145 x 12

Good Mornings

45 x 10
105 x 10
105 x 10
105 x 10

Dragon Flags

3 x 8

Hanging leg raise

3 x 10





8/11/09

OH press

45 x 10
85 x 3
95 x 3
110 x 10

Power Cleans

135 x 3
145 x 3
150 x 3
135 x 5

Rows

155 x 10
155 x 10
155 x 10

Close grip bench

135 x 10
135 x 10
135 x 10

Barbell curls

90 x 10
90 x 10

Hammer curls

40s x 10
40s x 10





8/13/09 - cycle 1, wave 3

squat

45 x 5
95 x 5
135 x 5
195 x 5 (75%)
225 x 3 (85%)
250 x 10 (95%)

Bulgarian Split squat

60 x 15 (30 lb. dumbells)
60 x 15
60 x 15

Hack Squat

160 x 10
160 x 10
160 x 10

Weighted decline situps (35 lbs.)

2 x 10

Hanging leg raise

2 x 10





8/17/09 - cycle 1, wave 3

Bench

45 x 8
150 x 5 (75%)
170 x 3 (85%)
190 x 10 (95%)

Incline DB Bench

140 x 8 (70 lb. dumbells)
140 x 8
140 x 8
140 x 8

Pull-ups

1 x 13
1 x 11
1 x 10

Lateral raises

30s x 8
30s x 8
30s x 8





8/19/09 - cycle 1, wave 3

Deadlift

135 x 5
225 x 3
275 x 5 (75%)
315 x 3 (85%)
350 x 5 (95%)

Front squat

150 x 10
150 x 10
150 x 10
150 x 10

Goodmornings

105 x 10
105 x 10
105 x 10

Dragon flags supersetted w/hanging leg raises

3 x 10





8/21/09

OH Press

45 x 5
90 x 5 (75%)
100 x 3 (85%)
115 x 9 (95%)

Power Clean

135 x 3
145 x 3
155 x 3
135 x 5

Row

155 x 10
155 x 10
155 x 10
155 x 10

Close grip bench press

145 x 10
145 x 10
145 x 10

Barbell curls

95 x 8
95 x 8

Hammer curls

40s x 10
40s x 10





8/25/09 - Cycle 1, wave 4 - deload

Squat

45 x 5
95 x 5
135 x 5 (60%)
145 x 5 (65%)
160 x 20 (70%)

Bulgarian Split squats

80 x 8 (40 lb. dumbells)
80 x 8
80 x 8
80 x 8

ABS

decline situps w/35 lbs - 2 x 10
hanging leg raise - 2 x 10





8/27/09 - cycle 1, wave 4 - deload

Bench

45 x 10
120 x 5
130 x 5
140 x 20

Incline DB Bench

140 x 8 (70 lb. DB's)
140 x 9
140 x 10
140 x 10

Chin-ups

bw x 14
bw x 12
bw x 12
bw x 10

Lateral raises

30s x 8
30s x 8
30s x 8


START CYCLE 2




New maxes to work from are:

Deadlift - 380
Squat - 270
Bench - 205
OH press - 125

Deadlift - Cycle 2, wave 1

135 x 5
245 x 5 (65%)
285 x 5 (75%)
325 x 12 (85%)

Front Squats

150 x 10
150 x 10
150 x 10
150 x 10

Goodmornings

115 x 10
115 x 10
115 x 10

Dragon Flags/hanging leg raise superset

3 x 10





9/2/09 - Cycle 2, wave 1

OH Press

45 x 8
80 x 5 (65%)
95 x 5 (75%)
105 x 11 (85%)

Power Cleans

135 x 3
145 x 3
150 x 3
135 x 5

Barbell row/close grip bench superset

155 x 10/ 155 x 10
155 x 10/ 155 x 10
155 x 10/ 155 x 10
155 x 10/ 155 x 10

Barbell curl/hammer curl superset

95 x 8/45s x 10
95 x 8/45s x 10





9/4/09 - Cycle 2, wave 1

Squat

45 x 10
95 x 5
135 x 5
175 x 5 (65%)
205 x 5 (75%)
230 x 13 (85%)

Bulgarian split squats/hack squat superset

Bulgarians - 70 lbs. (35 lb. dumbells) - 3 x 12
hack squats - 160 lbs. - 3 x 12

Weighted decline situp (35 lbs.)/hanging leg raise superset

2 x 10





9/8/09 - Cycle 2, wave 1

Bench

45 x 8
135 x 5 (65%)
155 x 5 (75%)
175 x 13 (85%)
superset #1

Incline DB Bench

140 x 8 (70 lb. dumbells)
140 x 9
140 x 10
140 x 9

Pull-ups

1 x 11
1 x 10
1 x 10
1 x 10

DB Lateral raises

30s x 10
30s x 8
30s x 10





9/10/09 - Cycle 2, Wave 2

Deadlift

135 x 5
225 x 3
265 x 3 (70%)
305 x 3 (80 %)
340 x 10 (90 %)

Front Squat

155 x 10
155 x 10
155 x 10
155 x 10

Big superset - all three lifts
Goodmornings

115 x 3 x 10

Dragon Flags

3 x 10

Hanging leg raise

3 x 10





9/11/09 - Cycle 2, wave 2

OH Press

45 x 8
90 x 3 (70%)
100 x 3 (80%)
115 x 9 (90%)

Clean and press

135 x 3
135 x 3
135 x 3
135 x 3

Superset #1

Barbell Rows/CG Bench press

145 x 15/145 x 15
145 x 15/145 x 14
145 x 15/145 x 15

Superset #2

Straight bar curls/DB hammer curls

90 x 10/45s x 10
90 x 8/45s x 10





9/14/09 - Cycle 2, wave 2

Squat

45 x 8
95 x 5
135 x 5
190 x 3 (70%)
215 x 3 (80%)
245 x 12 (90%)

Superset #1 - Bulgarian split squat/hack squats

80 x 8 (40 lb. dumbells)/170 x 8
80 x 8/170 x 8
80 x 8/170 x 8
80 x 8/170 x 8

Superset #2 - weighted decline situps/hanging leg raises

35 lb. plate x 10/bw x 10
35 lb. plate x 10/bw x 10
35 lb. plate x 10/bw x 10





9/16/09 - Cycle 2, wave 2

Bench

45 x 8
145 x 3
165 x 3
185 x 11

Superset #1 - Incline DB bench/chinups

65s x 10/bw x 14
65s x 12/bw x 11
65s x 11/bw x 11
65s x 10/bw x 10

Lateral raises

30s x 10
25s x 10
25s x 10






9/17/09 - cycle 2, wave 3

Deadlift

135 x 5
225 x 3
[B]285 x 5 (75%)
325 x 3 (85%)
360 x 7 (95%) /B]

Front squat

155 x 11
155 x 11
155 x 11
155 x 11

Goodmornings

115 x 10
115 x 10

Superset #1 - dragon flag/hanging leg raise

3 x 10/3 x 10






9/21/09 - cycle 2, wave 3

OH press

45 x 8
95 x 5 (75%)
105 x 3 (85%)
120 x 7 (95%)

Clean and Press

140 x 3
140 x 3
140 x 3
140 x 3

Superset #1 - Barbell row/CG bench press

155 x 10/165 x 10
155 x 10/165 x 10
155 x 10/165 x 9
155 x 10/165 x 10

Superset #2 - straight bar curls/hammer curls

90 x 10/45s x 10
90 x 10/45s x 10






9/23/09 - cycle 2, wave 3


squat

45 x 8
95 x 5
135 x 5
185 x 3
205 x 5 (75%)
230 x 3 (85%)
255 x 10 (95%)

Superset #1 - bulgarian split squat/hack squat

80 x 10 (40 lb. dumbells)/175 x 10
80 x 10/175 x 10
80 x 10/175 x 10
80 x 10/175 x 10

Superset #2 - weighted decline situps/hanging leg raise

35 x 10/bw x 10
35 x 10/bw x 10
35 x 10/bw x 10






9/25/09

Bench

45 x 10
155 x 5 (75%)
175 x 3 (85%)
195 x 7 (95%)

Superset #1 - Incline DB bench/pull-ups

140 x 10 (70's)/bw x 11
140 x 10/bw x 10
140 x 10/bw x 10
140 x 10/bw x 12



Lateral raises

25s x 10
30s x 8
25s x 11






9/28/09 - Cycle 2, wave 4 - deload

Deadlift

155 x 5
195 x 5
235 x 5

Front Squat

135 x 15
135 x 15
135 x 15

Goodmorning

115 x 10
115 x 10
115 x 10

Superset #1 - Dragon flags/hanging leg raise

bw x 8/bw x 10
bw x 8/bw x 10
bw x 8/bw x 10





9/29/09 - Cycle 2, wave 4 - DELOAD

OH Press

45 x 5
65 x 5
95 x 5

Big Superset - clean and press/BB row/CGBP

140 x 3/140 x 15/140 x 15
140 x 3/140 x 15/140 x 15
140 x 3/140 x 15/140 x 15

Superset #2 - BB curls/DB hammer curls

90 x 10/45s x 10
90 x 10/45s x 10





10/5/09 - Cycle 3, wave 1

Squat

45 x 8
95 x 5
135 x 5
180 x 5 (65%)
210 x 5 (75%)
240 x 10 (85%)

Superset #1 - bulgarian split squat/hack squat

80 x 10 (40 lb. DBs)/175 x 10
80 x 10/175 x 10
80 x 10/175 x 10

Superset #2 - weighted decline situps/hanging leg raises

35 x 10/bw x 10
35 x 10/bw x 10
35 x 10/bw x 10






10/7/09 - cycle 3, wave 1

Bench

45 x 5
135 x 5 (65%)
160 x 5 (75%)
180 x 12 (85%)

Superset #1 - seated DB overhead presses/weighed chinups

55 lb. DB's x 8/bw + 25 lbs. x 8
55 lb. DB's x 8/bw + 25 lbs. x 8
55 lb. DB's x 8/bw + 25 lbs. x 8
55 lb. DB's x 10/bw + 25 lbs. x 8

Lateral raises

25 lb. dbs x 12
25 lb. dbs x 12
25 lb. dbs x 12






10/9/09 - cycle 3, wave 1

Deadlift

135 x 5
250 x 5 (65%)
290 x 5 (75%)
330 x 13 (85%)

Front Squat

160 x 10
160 x 10
160 x 10
160 x 10

SLDL

225 x 8
225 x 8
225 x 8

Superset #1 - dragon flags/hanging leg raise

bw x 8/bw x 10
bw x 8/bw x 10
bw x 8/bw x 10




10/12/09 - cycle 3, wave 1

OH Press

45 x 5
85 x 5 (65%)
100 x 5 (75%)
110 x 11 (85%)

Big superset #1 - clean & press/BB row/CG Bench

145 x 3/160 x 10/165 x 10
145 x 3/160 x 10/165 x 10
145 x 3/160 x 10/165 x 10
145 x 3/160 x 10/165 x 10

Superset #2 - BB curls/DB hammer curls

90 x 10/45s x 10
90 x 10/45s x 10






10/14/09 - cycle 3, wave 2

Squat

45 x 8
95 x 5
135 x 5
195 x 3 (70%)
220 x 3 (80%)
250 x 11 (90%)

Superset #1 - BB lunges/Hack squats

135 x 10/180 x 10
135 x 10/180 x 10
135 x 10/180 x 10

20 rep squat set

135 x 1 x 20

Superset #2 - weighted decline situps/hanging leg raises

35 x 10/bw x 10
35 x 10/bw x 10
35 x 10/bw x 10






10/16/09 - cycle 3, wave 2

Bench

45 x 5
145 x 3 (70%)
170 x 3 (80%)
190 x 10 (90%)

Superset #1 - DB overhead press (1st set was sitting, last 3 standing)/weighted pull-ups

55's x 10/bw + 25 x 8
55's x 7/bw + 25 x 8 - damn standing is MUCH harder then sitting DB OH presses.....I never realized
55's x 7/bw + 25 x 8
55's x 7/bw + 25 x 8

Weighted Dips

bw + 45 x 10
bw + 45 x 10
bw + 45 x 10






10/20/09 - cycle 3, wave 2

Deadlift

135 x 5
225 x 3
270 x 3 (70%)
310 x 3 (80%)
345 x 3 (90%)

195 x 10 (~50%)
195 x 10 (~50%)
195 x 10 (~50%)
195 x 10 (~50%)
195 x 10 (~50%)

Front Squat

160 x 10
160 x 10
160 x 10
160 x 10



10/26/09 - Cycle 3, wave 2


OH Press

45 x 5
90 x 3 (70%)
105 x 3 (80%)
115 x 7 (90%)

Big superset #1 - Clean and press/BB row/CGBP

145 x 3/160 x 10/170 x 8
145 x 3/160 x 10/170 x 8
145 x 2/160 x 10/170 x 8
145 x 3/160 x 10/170 x 8

Superset #2 - BB curls/DB hammer curls

90 x 10/45s x 10
90 x 10/45s x 10





10/27/09 - cycle 3, wave 3

Squat

45 x 10
95 x 5
135 x 5
205 x 5 (75%)
235 x 3 (85%)
260 x 8 (95%)

Superset #1 - BB lunges/hack squat

135 x 10/185 x 10
135 x 10/185 x 10
135 x 10/185 x 10

Superset #2 - weighted decline situps/hanging leg raise

bw + 35 x 10/bw x 10
bw + 35 x 10/bw x 10
bw + 35 x 10/bw x 10




10/30/09 - cycle 3, wave 3

Bench

45 x 5
135 x 5
160 x 5 (85%)
180 x 3 (90%)
200 x 8 (95%) - easy!

Superset #1 - weighted chinups/seated DB presses

bw + 25 x 10/ 55s x 10
bw + 25 x 9/ 55s x 10
bw + 25 x 10/ 55s x 10
bw + 25 x 8/ 55s x 10

Dips

Bw x 20
Bw x 20





11/2/09 - cycle 3, wave 3

Deadlift

135 x 5
225 x 3
290 x 5 (85%)
325 x 3 (90%)
365 x 7 (95%)

200 x 10
200 x 10
200 x 10
200 x 10
200 x 10

Superset #1 - front squat/hanging leg raise

135 x 5/bw x 10
135 x 5/bw x 10
135 x 5/bw x 10
bw x 10 hanging leg raise





11/4/09 - cycle 3, wave 3

OH press

45 x 8
110 x 5 (85%)
115 x 3 (90%)
125 x 7 (95%)

Clean and press

135 x 5
135 x 5
135 x 5

Superset #1 - BB rows/CG Bench press

165 x 8/175 x 8
165 x 8/175 x 8
165 x 8/175 x 8
165 x 8/175 x 8

Superset #2 - DB curls/DB preacher curls

40s x 10/30s x 10
45s x 10/30s x 10
45s x 8/30s x 10




11/10/09 - cycle 4, wave 1

Squat

45 x 8
95 x 5
135 x 5
180 x 5 (65%)
210 x 5 (75%)
240 x 15 (85%)

Superset #1 - DB lunges/hack squat

40s x 10/195 x 10
40s x 10/195 x 10
40s x 10/195 x 10
40s x 10/195 x 10

Superset #2 - decline situps/hanging leg raises

35 x 10/bw x 10
35 x 10/bw x 10
35 x 10/bw x 10



11/11/09 - cycle 4, wave 1

Bench

45 x 8
140 x 5 (65%)
160 x 5 (75%)
185 x 12 (85%)

Superset #1 - seated DB OH press/weighted pull-ups

65s x 7/bw + 25 x 8
65s x 7/bw + 25 x 8
65s x 7/bw + 25 x 8
65s x 7/bw + 25 x 8

Dips

2 x 25


Another compilation.

[Kiaran]

Squat is getting monster, dude! Bench is crazy too. My best times lifting are when I'm continuously breaking personal records. Keep going, bro. Pretty soon you will be smashing weight PRs for reps.

[-JM-]

You really getting a lot out of this program. Nice PR Bri.

I saw your post in Mattburns log about the 1000lb squat. This year or next? :)

[brihead301]

Mate, killing it with the rep PR's again. Great to see.

This program is really working well for you!

Thanks bro! Yup, I'm definately loving the progress!


Squat is getting monster, dude! Bench is crazy too. My best times lifting are when I'm continuously breaking personal records. Keep going, bro. Pretty soon you will be smashing weight PRs for reps.

Ya, shooting for new rep PR's is fun. I've been shooting for weight only PR's for years, but I'm definately diggin this change in pace. Thanks for checkin in!


You really getting a lot out of this program. Nice PR Bri.

I saw your post in Mattburns log about the 1000lb squat. This year or next? :)

Thanks brotha. Ya, I expect to be repping 1000 lbs. within a month or two. :evillaugh:

[brihead301]

11/13/09 - cycle 4, wave 1

Deadlift

135 x 6
225 x 3
255 x 5 (65%)
295 x 5 (75%)
330 x 12 (85%)

Front squat

165 x 10
165 x 10
165 x 10
165 x 10

Big superset - RDL's/hanging leg raise/weighted decline situps

135 x 10/bw x 10/bw + 45 x 10
135 x 10/bw x 10/bw + 45 x 10
135 x 10/bw x 10/bw + 45 x 10

Fun stuff!

[Off Road]

That's a lot of Deads, you're going to get really hungry :thumbup:

[Coke]

Real tight workout effort bro.

[brihead301]

Thanks fellas! Yes, I did get pretty damn hungry from that!

11/16/09 - cycle 4, wave 1

OH Press

45 x 6
90 x 5 (65%)
100 x 5 (75%)
115 x 10 (85%) - +1 PR

Big Superset #1 - Clean & Press/BB rows/CGBP

140 x 3/175 x 8/180 x 8
140 x 3/175 x 8/180 x 8
140 x 3/175 x 8/180 x 8

Superset #2 - DB curls/DB preacher curls

45s x 10/30s x 10
45s x 10/30s x 10
45s x 10/30s x 10

MMA

- 2 rounds of jumping rope
- 2 rounds focus mitts for punching
- 2 rounds focus pads for kicking
- 1 round pad/mitt combo for punch/kick combos
- s***load of pushups and bw squats to end the class

I was sweating like a bastard!

[Off Road]

I'm so jealous of your work capacity.

[mattburns]

Nice numbers there pal, always smashing the rep PR's!

No surprise you were sweating like a bastard with that last workout haha.

[Coke]

I'm so jealous of your work capacity.

No doubt, dude is a work horse.

[slashkills]

No doubt, dude is a work horse.

x2

great work bri

[Kiaran]

Deadlift is getting pretty damn nice, man. I'd like to see your 1RM here pretty soon. Gonna be up there!

[-JM-]

I was sweating like a bastard!

No ****! You always get some much done. Impressive lifts and volume as usual Bri.

[brihead301]

I'm so jealous of your work capacity.

Thanks man. I didn't even realize it was anything out of the ordinary though.


Nice numbers there pal, always smashing the rep PR's!

No surprise you were sweating like a bastard with that last workout haha.

Hellz ya. Thanks!


No doubt, dude is a work horse.

Thank you my good man!


x2

great work bri

Word brotha. Thanks for checkin in!


Deadlift is getting pretty damn nice, man. I'd like to see your 1RM here pretty soon. Gonna be up there!

Maybe one day I'll go for some 1RM's. I haven't even worked near my 1RM's for a while though, so I'm not sure if they are even what they used to be.


No ****! You always get some much done. Impressive lifts and volume as usual Bri.

Thanks man! It's fun stuff!

[brihead301]

11/18/09 - cycle 4, wave 2

Squat - these were hard today...last time I squatted, it was easy as hell

45 x 8
95 x 5
135 x 5
195 x 3 (70%)
225 x 3 (80%)
250 x 12 (90%) - PR +1 rep

superset #1 - DB lunges/hack squat

45s x 10/200 x 10
45s x 10/200 x 10
45s x 10/200 x 10
45s x 10/200 x 10

Superset #2 - hanging leg raise/dragon flags

bw x 10/bw x 8
bw x 10/bw x 8
bw x 10/bw x 8

[Off Road]

Well, they should be hard if you PR them :evillaugh: Congratulations on that PR.

Did you always have that work capacity, or did you work on bringing it up?

I can work out that hard too, but I end up paying for it on later workouts. I'm really trying to bring up my work capacity and recovery ability. Any tips?

[brihead301]

Well, they should be hard if you PR them :evillaugh: Congratulations on that PR.

Did you always have that work capacity, or did you work on bringing it up?

I can work out that hard too, but I end up paying for it on later workouts. I'm really trying to bring up my work capacity and recovery ability. Any tips?

Well, honestly I never really realized that my work capacity was anything out of the ordinary. But since you pointed it out, I guess maybe I do have a slightly above average WC.... I'll explain a few things about how I view my training/rest/diet:

- Give every workout 100% no matter how tired I am. Only when I'm sick will I take it easy, and even then I tend to push my limits
- Cardio. I wasn't able to do as much as I am now, until I started to get into very good cardiovascular shape
- Listen to my body as far as rest/nutrition goes. If I'm getting hungry, I know I need food (duh)...If I need food, I know I'm f***ing up my recovery. Therefore, I try my hardest to not allow myself to feel hungry. Getting to bed early, taking frequent naps (when I have the time), and trying to lift on non-consecutive days seem to allow me enough recovery to train hard each session.
- The fact that it's an upper/lower split helps too. My legs are dead today, but I know that I won't be hitting them again until Monday (or Tuesday if I still don't feel recovered by Monday), so I'm okay.
- Listening to Wendler's advice and starting at 90% of my 1RM's (actually I started slighly lower then 90% even) really allows me to push out the reps and make steady progress
- keeping my training to 3 days a week really helps. Like, if I don't feel good on Wednesday or something, I can always just lift on Thursday. I'll use that time on Wed to rest (because I don't go out much on weeknights because of work). I still make sure to get 3 days/week in though.
- I eat like crap on weekends.....which is GOOD. I'd estimate that I probably get about 5000 calories on Friday, Saturdays, and sometimes Sundays too. Tons of carbs......I rationalize my crappy eating by calling it "carb loading", lol. But I definately think it helps fuel me for the following week.

That's all I got. It's all about just listening to your body, and pushing it 100%.

[Off Road]

So, mostly eat more, rest more, and build up gradually. That's what I'm doing too. I think I just started with such a deficit from ultra-abreviated training for too long and not including enough conditioning. Things are definately improving for me and you are a good inspiration.

[ZenMonkey]

Holy squats batman! That is some strong work there bri! Whew

[brihead301]

So, mostly eat more, rest more, and build up gradually. That's what I'm doing too. I think I just started with such a deficit from ultra-abreviated training for too long and not including enough conditioning. Things are definately improving for me and you are a good inspiration.

Ya pretty much. I definately think that the conditioning helps A LOT....good blood flow, lung capacity, etc....all that good s***. Glad I can be an inspiration. You're still a strong a** mofo though, I seen those 20 reppers you were doing a while ago. Those were insane!


Holy squats batman! That is some strong work there bri! Whew

Haha, thanks man. It was fun!

[brihead301]

11/19/09

MMA

- 10 minutes of fast-paced jogging w/some sprinting mixed in
- 2 rounds of jump rope w/bw squats during the breaks between jump rope rounds
- 11 1-minute circuits no rest between circuits
- Learning some "dirty boxing" techniques up against the cage

Good cardio session!

[-JM-]

Great squat PR Bri. You keep nudging those reps. I liked your squat thread BTW.


Make sure you take your time to set up before taking the bar out of the power rack or
Monolift. Do not take a bar out unless you are ready

^This is noted in the EFS Conjugate Beginner Manual before every single squat exercise and its 58 pages long. Its an important part.

[Coke]

Digging the MMA as usual, fine day with the squats and all too man.

[Brian C]

Awesome work Bri. I love your workout views.

[Cards]

damn dude nice squatting and benching. I hear you when you say that you can squat and deadlift but can't bench and squat. It's the same thing for me. Bench is definitely a full body movement and if your legs are toasted, the pressing is going to suffer.

[brihead301]

Great squat PR Bri. You keep nudging those reps. I liked your squat thread BTW.



^This is noted in the EFS Conjugate Beginner Manual before every single squat exercise and its 58 pages long. Its an important part.

Thanks bro! I totally hear ya on that one...squatting is a lift where you must be completely prepared for both physically and mentally.


Digging the MMA as usual, fine day with the squats and all too man.

Thanks for checkin in. It's awesome that you guys all keep me motivated!


Awesome work Bri. I love your workout views.

Gotta give it your 100%, otherwise it ain't worth doin at all right? Thanks brotha!


damn dude nice squatting and benching. I hear you when you say that you can squat and deadlift but can't bench and squat. It's the same thing for me. Bench is definitely a full body movement and if your legs are toasted, the pressing is going to suffer.

Ya, the TM and SS used to kill me trying to bench after squatting. For me it was more in my arms and shoulders that were worn out from squatting. I don't know why that was, but that definately affected my benching. I'm liking this much better just having a day for each main lift.

[brihead301]

11/20/09 - cycle 4, wave 2

Bench

45 x 5
150 x 3 (70%)
170 x 3 (80%)
195 x 10 (90%) - PR +1 rep. I think I had another in me, but I didn't try for it

Superset - DB OH bench press/weighted chin-up

65s x 6/bw + 25 x 10
65s x 7/bw + 25 x 9
65s x 7/bw + 25 x 10
65s x 7/bw + 25 x 10

Dips

2 x 20

Elliptical

2 miles in 15:45 w/max resistance and usual 12 incline. I wanna get that under 14 minutes eventually.....

Good session today!

[Off Road]

Good bench...insane chin-ups...very impressive eliptical too.
Keep up the great work, it's inspirational.

[Coke]

Been in a nice groove, holding it down very well.

[slashkills]

beastly work dude

[Kiaran]

PRsville in here, lol! Getting stronger and stronger, just keep going man. What're the current goals for 1RM, do you got any?

[-JM-]

Congrats on the bench PR. Killing it.

Always making gains mate. Its really encouraging to see. Honest hard work.

[brihead301]

Good bench...insane chin-ups...very impressive eliptical too.
Keep up the great work, it's inspirational.

Thanks bro. Glad to be an inspiration!


Been in a nice groove, holding it down very well.

Thanks brotha. You're a huge support to me!


beastly work dude

Hell ya, likewise for you!


PRsville in here, lol! Getting stronger and stronger, just keep going man. What're the current goals for 1RM, do you got any?

Thanks man. I'm not too concerned about 1RM's for right now. I'm just enjoying constantly trying to break the rep PR's, and slowly increasing the weights I'm using. Maybe one day, I'll try for a 1RM PR or something, but probably not anytime soon.


Congrats on the bench PR. Killing it.

Always making gains mate. Its really encouraging to see. Honest hard work.

Hell ya. It's fun work, not hard work though. I love it!

[brihead301]

11/23/09 - cycle 4, wave 2

Deadlift

135 x 5
225 x 3
275 x 3 (70%)
310 x 3 (80%)
350 x 9 (90%) - +2 PR

Front squat

165 x 10
165 x 10
165 x 10
165 x 10

Superset - RDL's/weighted situps

145 x 10/45 plate x 10
145 x 10/45 plate x 10
145 x 10/45 plate x 10

MMA

- warmup consisting of running and a bunch of pushups
- learned a basic wrestling takedown
- some jujitsu escapes
- focus mitt work

good cardio session

[-JM-]

Nice deads and PR Bri!....as usual.

Im gonna try and blast the Front squats again tonight. 165x10 (x4) is A LOT. I might try something along those lines though.

[Off Road]

Nice looking workout. +2 reps on the deads is nice progress.

[ZenMonkey]

Awesome PR man! Followed by a crap load of of fronts man!

[mattburns]

Lookin good on those DL's pal that's some serious reppage!

when are you maxing out for this comp?

[Coke]

Fine training overall, including the MMA.

[brihead301]

Nice deads and PR Bri!....as usual.

Im gonna try and blast the Front squats again tonight. 165x10 (x4) is A LOT. I might try something along those lines though.

Hell ya man! The fronts are pretty tough honestly, but that's why I do them. That's the same advice I gave Zenmonkey in his journal. If it's hard, and I really don't wanna do it...I do it anyway, and I give it 100% effort!


Nice looking workout. +2 reps on the deads is nice progress.

Thanks bro. These weights are getting easier and easier for me to bang out reps with!


Awesome PR man! Followed by a crap load of of fronts man!

Yup, good times, good times! Thanks for checkin in!


Lookin good on those DL's pal that's some serious reppage!

when are you maxing out for this comp?

I forgot about the comp....Maybe Friday, I'll take a few vids. I wasn't planning on doing any maxing anytime soon, but I forgot the end of November is coming up.


Fine training overall, including the MMA.

Thanks bro. I love that s***!

[brihead301]

11/24/09

MMA

Just for an idea of how awesome conditioning this MMA stuff is, I'll explain exactly what I do in a class rather then just summarizing. This class was mostly a cardio class as opposed to learning any techniques or sparring. This particular class was:

5 minutes jump rope
(30 second break)
5 minutes jump rope
(1 minute break)

Start circuits

30 seconds of rope/chain pull
(10 second break)
30 seconds kettlebell swings
(10 second break)
30 seconds of plank walks
(10 second break)
30 seconds oblique ab ball swing
(10 second break)
30 seconds of plank walks
(10 second break)
30 seconds kettlebell swings
(10 second break)
30 seconds of rope/chain pull
(10 second break)
30 seconds pushups
(10 second break)
30 seconds of plank walks
(10 second break)
30 seconds oblique ab ball swings
(10 second break)
30 seconds of rope/chain pull
(10 second break)
30 seconds rope/chain pull

(5 minute break for stretching)

Start of boxing circuits

3 minute round w/focus mitts
(30 second rest)
3 minute heavy bag round
(30 second rest)
3 minute double ended bag
(30 second rest)
3 minute shadow boxing
(30 second rest)
3 minute heavy bag
(30 second rest)
3 minute double ended bag
(30 second rest)
3 minute speed bag

End of class, and I was sweating like a bastard!

[Off Road]

I would have passed out and died :eek:

[brihead301]

Nah, my lungs/breathing were fine. It's my arms/shoulders that get really tired from those kinds of workouts. By the last heavy bag round, I couldn't even hit the bag anymore!

[slashkills]

great ****in work bud! Boxing has always been easier on my breathing but my shoulders are dead afterwords.

[Coke]

That is some killer stuff man...bet your instructors/trainers are unbelievably fit.

[Kiaran]

Bigtime deads, damn! The damage keeps on rolling in here, lol. BTW, that last workout you posted would have killed me. Somewhere near the 5th ten second break they would have had to call 911.

[brihead301]

11/27/09 - cycle 4, wave 2

OH Press

45 x 7
95 x 3 (70%)
110 x 3 (80%)
120 x 7 (90%)

Superset #1 - Clean and press/BB row/CGBP

140 x 5/175 x 8/185 x 5
140 x 5/175 x 8/185 x 6
140 x 5/175 x 8/185 x 7
140 x 5/175 x 8/185 x 6

Superset #2 - DB Curls/BB Preacher curls

45s x 10/65 x 8
45s x 10/65 x 8
45s x 10/65 x 8

Here's a few recent pics taken today:

http://img697.imageshack.us/img697/4853/176112709.jpg

http://img80.imageshack.us/img80/6530/1761127092.jpg

[Off Road]

Looking AWSOME Bri :thumbup:
But, why are your abs pink? Have you been shaving your abs? :indian:

[mattburns]

Looking well Bri, you've really put on some mass since the last pics. You're overall transformation has been very impressive.

[jbrin0tk]

Great work on the PR's and physique, man. 5/3/1 is a great program.

[slashkills]

Lookin good Bri

[-JM-]

Hardwork is paying off Bri.

[Coke]

Looking great bro, you are built for size imo.

[brihead301]

Looking AWSOME Bri :thumbup:
But, why are your abs pink? Have you been shaving your abs? :indian:

Thanks bro. They were pink because I just got done doing preacher curls with a barbell....lots of pressure on the gut ya know?


Looking well Bri, you've really put on some mass since the last pics. You're overall transformation has been very impressive.

Thanks man!


Great work on the PR's and physique, man. 5/3/1 is a great program.

Yes, I definately dig it. Thanks for checkin in!


Lookin good Bri

Thank you my good man!


Hardwork is paying off Bri.

I'm love it, so I don't see it as hard work. Thanks though!


Looking great bro, you are built for size imo.

Thanks man, I'm lookin forward to gaining more weight and losing more fat over time!

[brihead301]

11/30/09 - cycle 4, wave 3

Squat

45 x 7
95 x 5
135 x 5
185 x 3
210 x 5 (75%)
240 x 3 (85%)
265 x 6 (95%) - My initial goal was to get 9, but I hit the saftey bar on the way down with the plate on my 7th rep which caused a bounce....so I'm only counting 6 reps rather then 7. That screwed up my rhythm, so I stopped. Oh well.

Superset #1 - DB Lunge/BB hack squat

45s x 10/205 x 10
45s x 10/205 x 10
45s x 10/205 x 10
45s x 10/205 x 10

Superset #2 - dragon flags/hanging leg raise

bw x 8/bw x 10
bw x 8/bw x 10
bw x 8/bw x 10

Skipped cardio and MMA because I had a date. Damn women always trying to make me weaker.

[Off Road]

Very nice squatting Bri. You will be man-handling 300 lbs in short order. BTW...why 4 reps on the second set? Typo?

[brihead301]

Thanks man! Yup that was a typo. I can't wait till I'm repping 3 plates again!

[slashkills]

if your a good date you may still be able to get some cardio in later:evillaugh:

[ELmx479]

Looking strong as always, and as usual I am jealous of your squat numbers.

[-JM-]

Yeah, youll be throwing the 3pps around in no time. Your patience will pay off.

[brihead301]

if your a good date you may still be able to get some cardio in later:evillaugh:

Haha, I was gonna say that too.


Looking strong as always, and as usual I am jealous of your squat numbers.

Well thanks bro! I can't wait till I'm repping 4 plates.


Yeah, youll be throwing the 3pps around in no time. Your patience will pay off.

Hellz ya, I can't wait. I'm gonna continue taking it slow though. I rushed to hit 325 before, and I hurt myself.

[brihead301]

12/1/09

MMA

- running, jumprope, abs, focus mitts for warmup
- worked on side control (4 types), and a few submissions from side control
- more running

[Coke]

Ace leg day and MMA work man.

[ZenMonkey]

Strong squats man!! Lookin thick too!

[Al19067]

how old are you bri

[brihead301]

Ace leg day and MMA work man.

Thanks man!


Strong squats man!! Lookin thick too!

Thanks for checkin in Zen!


how old are you bri

27 years old.

[brihead301]

12/2/09 - cycle 4, wave 3

Bench

45 x 5
135 x 5
160 x 5 (75%)
185 x 3 (85%)
205 x 6 (95%)

Superset #1 - DB OH Presses/ weighted pullups

65s x 5/bw + 25 x 10
65s x 6/bw + 25 x 9
65s x 6/bw + 25 x 9
65s x 6/bw + 25 x 9

Dips

2 x 25

[Off Road]

Nice job on the bench Bri. You and Zen make me sick when I look at how easily you guys do bodyweight movements like chins and dips. Keep up the great work.

[Cmanuel]

Keep it up. I'm getting back into jiu jitsu full time next month, found a good school here. Do you compete in MMA or just do it for fun/fitness??

[mattburns]

Serious bench session there pal nice work.

[Coke]

Way to be handling those movements dude.

[brihead301]

Way to be handling those movements dude.

Thanks brotha! You're a huge support, and it's much appreciated!


Serious bench session there pal nice work.

Thanks man. Those reps are starting to go down, letting me know that I'm starting to get into the heavy territory now!


Keep it up. I'm getting back into jiu jitsu full time next month, found a good school here. Do you compete in MMA or just do it for fun/fitness??

Nah, just basically to stay in shape and learn self-defense. I may fight one day, but I'm not dying to get in the ring anytime soon.


Nice job on the bench Bri. You and Zen make me sick when I look at how easily you guys do bodyweight movements like chins and dips. Keep up the great work.

Nah, it's not that hard. I've always been a fan of bw movements, so I guess I just got good at them over the years. Your 375 x 20 squat makes me jealous you bastard!:ninja:

[brihead301]

A little compilation of all my last sets, I'm going to keep updating this everytime I update my journal:

Squat
225 x 13
240 x 11
250 x 10
160 x 20
230 x 13
245 x 12
255 x 10
240 x 10
250 x 11
260 x 8
240 x 15
250 x 12
265 x 6
240 x 20
255 x 5
270 x 3

Bench
170 x 14
180 x 13
190 x 10
140 x 20
175 x 13
185 x 11
195 x 7
180 x 12
190 x 10
200 x 8
185 x 12
195 x 10
205 x 6
185 x 12
200 x 8

Deadlift
315 x 12
335 x 10
350 x 5
325 x 12
340 x 10
360 x 7
235 x 5
330 x 13
345 x 3
365 x 7
330 x 12
350 x 9
370 x 7
335 x 13
355 x 10

OH Press
100 x 12
110 x 10
115 x 9
105 x 11
115 x 9
120 x 7
95 x 5
110 x 11
115 x 7
125 x 7
115 x 10
120 x 7
130 x 4
120 x 8
125 x 7

[ZenMonkey]

Fantastic progress Bri! All while doing MMA on the side is pretty impressive man!

[Al19067]

Have you been following that diet you posted

[brihead301]

Fantastic progress Bri! All while doing MMA on the side is pretty impressive man!

Thanks brotha! I'm still not up to the weights I was using before, but I'm hitting lots of rep PR's, and I still feel as if I have a long ways to go until I stall on any of the lifts. So I'm not doin too bad!


Have you been following that diet you posted

Not exactly, but pretty close. Basically, I just try to stick to a few basic principles: Eat healthy, don't skip meals, eat high protien, taper off the carbs towards the end of the day.

[brihead301]

12/4/09 - cycle 4, wave 3

Deadlift

135 x 5
225 x 3
295 x 5 (75%)
330 x 3 (85%)
370 x 7 (95%) - +2 PR

Front squats

185 x 5
185 x 5
185 x 5
185 x 5

Superset #1 - RDL's/weighted decline situps

145 x 10/bw + 45 x 10
145 x 10/bw + 45 x 10
145 x 10/bw + 45 x 10

Elliptical

2 miles in 16:10

[slashkills]

congrats on the deadlift PR! Great work with them front squats too.

[Off Road]

Deadlift
370 x 7 (95%)[/B] - +2 PR
Nice PR Bri...that's the exact same weight and reps that I did this week :)

[-JM-]

Really nice PR Bri.

The Fronts are excellent. Dunno if I asked you before but do you use clean grip or crossed arms? Great volume and weight, regardless.

[brihead301]

congrats on the deadlift PR! Great work with them front squats too.

Thanks brotha!


Nice PR Bri...that's the exact same weight and reps that I did this week :)

Hell ya. Now I just wish I could squat and press like you!


Really nice PR Bri.

The Fronts are excellent. Dunno if I asked you before but do you use clean grip or crossed arms? Great volume and weight, regardless.

Thanks dude. Clean grip always. I initially started doing front squats to help out with my power cleans, but now I just feel as if they are a lift which I simply can not ignore.

[Kiaran]

Deadlift is growing like crazy! Good idea with that compilation of your latest lifts too. Really puts it into perspective although at first I thought that you did all that in one session...I was like "holy ****!" lol. So what do you think has changed the most in the last few months? I mean, what has helped you out the most? You've made great progress my friend.

[brihead301]

Deadlift is growing like crazy! Good idea with that compilation of your latest lifts too. Really puts it into perspective although at first I thought that you did all that in one session...I was like "holy ****!" lol. So what do you think has changed the most in the last few months? I mean, what has helped you out the most? You've made great progress my friend.

Thanks man! Ya, if I did all that in one session, I'd probably be dead.

As far as what changed the most, I'd say I gained a lot of size from this program and the high volume assistance work. I can't necessarily say I'm gaining strength because I haven't even hit my old maxes yet, which is why I'm able to do such high reps on the last set of each day. But size gains....absolutely!!!

[Coke]

Session looks very nice as usual guy.

[brihead301]

Thanks Coke!

12/7/09 - Cycle 4, Wave 3

OH Press

45 x 6
100 x 5 (75%)
115 x 3 (85%)
130 x 4 (95%) - My OH press is my weakest lift

Big superset - Clean and press/BB row/CGBP

145 x 5/175 x 9/185 x 8
145 x 5/175 x 9/185 x 7
145 x 5/175 x 9/185 x 7
145 x 4/175 x 9/185 x 7

Superset #2 - BB preacher curls/DB curls

70 x 10/45s x 10
70 x 10/45s x 10/70 x 6

MMA

Nice mix of cardio, punch/kick strikes and blocks, and a new submission

After I got home last night, I sat down to smoke a nice bowl. I got the munchies, so I ate a can of tuna...so far so good. Then my roommate told me that he was going to Sonic, and he asked me if I wanted anything. Well, I don't know if any of you are aware of the amazingness of Sonic...but it's damn near impossible to pass up. I got some chilli/cheese tatter-tots and a nice resses peanut butter cup sundae to wash it down. Damn that was a bangin 1000+ calories right before bed! I don't recommend that type of thing as an everyday occurance though.

[Off Road]

Great work as usual Bri. As you can see, it inspired me to start really working on my work capacity. Very inspirational.

As for the smoking...we'll just say, "No comment." I'm an old fuddy-duddy :indian:

[Brian C]

Sonic + 5 Guys= Heaven on Earth

Awesome work dude. I miss MMA:cry:

[Cmanuel]

What submission did you learn?

[-JM-]

130 x 4 (95%) - My OH press is my weakest lift

Hey, nice efforts Bri. OH Press is a bitch for nearly everyone.


Sonic + 5 Guys= Heaven on Earth

:scratch:.......a leaf? Forgive me, Im Irish.

[brihead301]

Great work as usual Bri. As you can see, it inspired me to start really working on my work capacity. Very inspirational.

As for the smoking...we'll just say, "No comment." I'm an old fuddy-duddy :indian:

Glad to be an inspiration to ya brotha! I'm doing okay, I have a job, a house, and a car, so I'm allowed to toke all I want!


Sonic + 5 Guys= Heaven on Earth

Awesome work dude. I miss MMA:cry:

Thanks man, ya dude I love it!


What submission did you learn?

The Kamora (sp?). We learned how to do it when the opponent has you in a half guard. It's pretty simple actually, but I tend to forget submissions pretty quickly, since every class is something completely different.


Hey, nice efforts Bri. OH Press is a bitch for nearly everyone.

:scratch:.......a leaf? Forgive me, Im Irish.

Thanks man. Ya, that's why it impresses the hell out of me when people get really strong on it. Haha, I wasn't sure what the 5 guys thing meant either haha.

[borracho]

:D So I just noticed that I was the first person to reply to this journal and then I did a **** job of keeping sub'd...

Anyhow...looks like you're still kickin...and that recent 370x7 DL is crazy!!

[ELmx479]

I think your OH Press is awesome for your bw. I am having a really hard time making progress on mine. And for all the hard work you put in a night of relaxation and horrible food once in awhile is just what you deserve. My diet was really bad this past Sunday and I loved every damn second of it.

[Coke]

Sonic's food is pretty good, no joke...solid overhead pressing, everything else is ace as well.

[LuNa]

Awesome work here as always. Keep it up!

[ZenMonkey]

Nice sonic spree + OH press combo there! I like the banana shake.

[brihead301]

:D So I just noticed that I was the first person to reply to this journal and then I did a **** job of keeping sub'd...

Anyhow...looks like you're still kickin...and that recent 370x7 DL is crazy!!

Haha, ya I saw that. It's like 28 pages later, and I'm still pushing strong!!! I love this s*** man!!!! Thanks for poppin in dude!


I think your OH Press is awesome for your bw. I am having a really hard time making progress on mine. And for all the hard work you put in a night of relaxation and horrible food once in awhile is just what you deserve. My diet was really bad this past Sunday and I loved every damn second of it.

Ah, it was some amazing food....mmmm chilli/cheese tatter-tots...so damn good!!! And ice cream is always my weakness. Ya, we deserve it with the way we train!


Sonic's food is pretty good, no joke...solid overhead pressing, everything else is ace as well.

Thanks brotha! Oh did I mention that chilli/cheese tatter-tots are the shiznit??? haha.


Awesome work here as always. Keep it up!

Right on bro! Did you change your name or something? I remember you as something else starting with an "L".


Nice sonic spree + OH press combo there! I like the banana shake.

Banana shake huh? Interesting. I'm a peanut butter fan myself....All this talk about sonic is really making me want some...I gotta get out of this thread!

[brihead301]

12/8/09

MMA

- Good warmup - jump rope, jumping jacks, bw squats, crunches, jogging
- remainder of the class was simply working on passing the guard and keeping your opponent in your guard
- live "sparring" just trying to keep opponent in guard/opponent trying to pass the guard.

[Kiaran]

Great OH pressing, bro. I'm a little confused though. You OH Pressed 130 for 4 reps but then clean and pressed 145 for several sets of 5? I assume they were push or jerk presses after the cleans? Awesome you keep learning new **** with your MMA too, bro. Definitely would not want to mess with ya, haha!

[mattburns]

LOL @ the munchie session pal haha.

Keep at it with those OH presses mate. Which bit do you struggle with, off the shoulders or at the top?

[Coke]

Bet as you develop in your MMA training, it will get much easier to key on weaknesses and what not - yours and other fighters.

[LuNa]

Right on bro! Did you change your name or something? I remember you as something else starting with an "L".


Yeah, changed it from LuNaLicious. Decided if i was going to be serious with this, i needed a more serious name :p.

[Brian C]

Bri...Dude...you dont know 5 guys.....cmmon, only THE best burgers this side of the US of A!! 5 Guys Burger and Fries. PLEEEASE look em up. I cant live with the fact that your being denied the much awesomeness taste of them. Theres 5 in our area. Trust me, its worth the pilgrimage.

[-JM-]

5 guys.....cmmon, only THE best burgers this side of the US of A!!

OOps. :) I thought it was some trendy slang.

[brihead301]

Great OH pressing, bro. I'm a little confused though. You OH Pressed 130 for 4 reps but then clean and pressed 145 for several sets of 5? I assume they were push or jerk presses after the cleans? Awesome you keep learning new **** with your MMA too, bro. Definitely would not want to mess with ya, haha!

Ya when I do the clean and presses, they are push presses, so I can do more weight. Thanks for the support brotha. Ya MMA is starting to teach me some really cool s***. I definately feel much more confident in my fighting abilities now then I did before I started taking this class.


LOL @ the munchie session pal haha.

Keep at it with those OH presses mate. Which bit do you struggle with, off the shoulders or at the top?

I think if anything it's the top portion of the lift, but after a few reps my muscles fail, and I just can't bang out another rep. I'd have a much better evaluation if I was going for a 1RM.


Bet as you develop in your MMA training, it will get much easier to key on weaknesses and what not - yours and other fighters.

Yup, as with all training. Some days I feel like I'm progressing, others I feel as if I'm still a complete newb still. I still love it though!


Bri...Dude...you dont know 5 guys.....cmmon, only THE best burgers this side of the US of A!! 5 Guys Burger and Fries. PLEEEASE look em up. I cant live with the fact that your being denied the much awesomeness taste of them. Theres 5 in our area. Trust me, its worth the pilgrimage.

Wow, I definately never heard of it. I shall get stoned and take this journey one day. I will let you know how it went.

[brihead301]

12/10/09 - Cycle 4, Deload

I only made it to the gym 2 days this week, and Monday was the last day of wave 3. So for this session I just did squat, dead, and press at the deload percentages.

Squat

45 x 10
110 x 5
140 x 5
170 x 5

OH Press

45 x 5
55 x 5
70 x 5
80 x 5

Deadlift

155 x 5
195 x 5
235 x 5

AB superset - weighted decline situps/hanging leg raise

45 x 10/bw x 10
45 x 10/bw x 10
45 x 10/bw x 10

MMA

Awesome class today. Did some Muai Tai. That s*** it bada**!!!!

- warm up - jogging, hip escapes, ab stuff, 2 rounds of circuits
- learned kick/punch/knee combos for the rest of the class - If I were to fight someone with this style...well, let's just say it would hurt if I landed some of these knees.

[Brian C]

Muai Tai is the sh it. I trained MT and some BJJ when I fought. I was more of a stand up guy. nothing like clinching dude and kneeing the piss out of him...good times, good times

[Off Road]

That was a good idea combining the deloads and skipping assistance.

[Coke]

Super, well rounded effort...good deal on the Muai Tai.

[brihead301]

Thanks guys. Haha, ya the Muai Tai stuff is awesome. We don't do it very often though unfortunately.

12/14/09 - cycle 5, wave 1

Squat

45 x 8
95 x 5
135 x 5
185 x 5 (65%)
215 x 5 (75%)
240 x 20 (85%) +5 rep PR - This is the first time I did a serious 20 rep set of squats in about a year. Last time I did 225 x 20, and I was 40 lbs. heavier and fatter. It felt good to know that I could do 240 x 20 at my current weight. The only thing is that somehow over this past year, I lost my squat depth. I'm just hitting parallel now. Before, I used to go way below parallel. I guess I know what I need to work on.

Here's a video:
nF4hVnVIhKw




Superset #1 - DB lunges/hack squats

45s x 10/210 x 10
45s x 10/210 x 10
45s x 10/210 x 10

Superset #2 - Dragon Flags/hanging leg raises

bw x 8/bw x 10
bw x 8/bw x 10
bw x 8/bw x 10 - my a** was whooped from the 20 rep set, so I struggled just to get three supersets here.

MMA

- jogging, shuffling, football-type drills
- footwork circuits
- punch/kick combos
- 2 rounds of kickboxing sparring

F*** I get frustrated when I spar. I really suck at boxing. I don't land hardly any punches, and I'm constantly getting punched in the head....grrrrrr. That's one unnatural sport for me.

[Off Road]

You banged them 20 reppers out pretty easy. That conditioning is paying off. Just increase the depth a little and you're golden. Great job.

[Coke]

...Just increase the depth a little and you're golden.

I was about to say the same thing...nice job with the killer high rep squats.

[-JM-]

240 x 20 (85%)

Holee sheet! Thats damn impressive Bri. I will catch the vid later. Seriously though, congrats!

[borracho]

DAMN! That was a big set of squats..lookin awesome bud!

[ELmx479]

Wow, 240x20 is rough man. It looks like you use a pretty wide stance which is most likely making it hard for you to squat ATG. It is a possibility anyway. Maybe try a closer stance.

[brihead301]

You banged them 20 reppers out pretty easy. That conditioning is paying off. Just increase the depth a little and you're golden. Great job.

Yup, a little more depth is all I need. Form is good otherwise IMO. Thanks man.


I was about to say the same thing...nice job with the killer high rep squats.

Thanks bud, it was fun!


Holee sheet! Thats damn impressive Bri. I will catch the vid later. Seriously though, congrats!

Thanks bud I appreciate it!


DAMN! That was a big set of squats..lookin awesome bud!

Thanks man, ya I'm sore today from that s***!


Wow, 240x20 is rough man. It looks like you use a pretty wide stance which is most likely making it hard for you to squat ATG. It is a possibility anyway. Maybe try a closer stance.

My thoughts exactly man. That is the way I'm able to go below parallel - by standing with a shoulder width stance. Thanks for stoppin in!

[brihead301]

My legs are f***ing sore as hell from Monday's squats. Ouch

12/15/09 - Cycle 5, wave 1

Bench

45 x 8
145 x 5 (65%)
165 x 5 (75%)
185 x 12 (85%)

Superset #1 - DB OH Press/Chinups

50s x 13/bw x 15 (10, rest for 5 seconds, 5)
55s x 11/bw x 14 (9, rest for 5 seconds, 5)
60s x 7/bw x 13 (9, rest for 10 seconds, 4)
65s x 6/bw x 13 (9, rest for 10 seconds, 4)

For the chins, I made sure my chest hit the bar each rep. I had to let go of the bar on each set, just for a few seconds rest each time...but they weren't bad.

Dips

bw x 25
bw x 23 - this was failure

MMA

- jogging, standard warmup
- focus mitt work using punch/kick combos
- some jujitsu, how to recover the guard while being mounted
- learned the americana submission

[Off Road]

That is a bunch of dips. How many dips can you bang out in one set?
Nice workout by the way. Nothing but compounds :)

[brihead301]

If I wasn't all beat up from my workout, then I could probably do about 50 or more at once. I think dips are very easy for some reason.

[Off Road]

If I wasn't all beat up from my workout, then I could probably do about 50 or more at once. I think dips are very easy for some reason.
I find dips to be easy too, at least now I do. But no way I could do 50 :eek:

[ELmx479]

Awesome pressing & pulling in that workout. What's your bw at these days?

[Coke]

Glad to see you learned the new submission technique, workout is nice as well.

[brihead301]

Thanks guys. Elmx, I fluctuate between 175 and 180. I weighed 177 this morning.

[mattburns]

Big respect for the 20 reppers pal. That is awesome.

Strength to bodyweight ratio is insane at the moment too that's a mammoth superset.

[borracho]

Nice BW movements!! looks like a lot of volume and good job on the chins!

[-JM-]

You can do about 40 chins more than me and mixed with OH press too..... Damn.

Dips were insane too. especially after bench and OHs. Keep it cookin' Bri!

[EatMyWay2TheTop]

Your training sessions always impress me.

[slashkills]

great work bud! Those chins and super sets are impressive.