No f***ing around

[Mark!]

****, when someone asks for a spot, I lift off, and put my hands on top of the rack until they start slowing down through a rep, then I put my hands near their head, no where close to the bar. I don't see why people struggle with "Don't touch the bar unless I say "help"". Nice lifting though buddy. Keep it up.

[-JM-]

Bri that is still a solid set of 205. Unfortunate about the spot. Happens all the time. I used to get soooooo frustrated but in the end just had to think ,well, they were just helping because they were asked........... but christ is it annoying.

''its all you mate''......... even those words alone can make you want to stove their head in.

Cycle 7 and still more than doubling the reps. Nice.

[NickAus]

I have had it happen to me and know how annoying it is.

Still you are training very well and progressing well!!

[gatorman2k6]

Great benching Bri, but I know what you mean about the spotters. That's why I always try to lift with a friend that knows. Oh and crazy superset as usual.

[Off Road]

Supersetting anything with Bulgarian Split Squats is just insane. They make me want to cry by themselves.

[brihead301]

Sucks about the spotter mishap...sometimes I think we'd be better off w/o a spotter and just rolling that **** off after a failed rep. I know in the last 3 months I've nailed down the art form of rolling weight off my chest with minimal damage :D

Haha, maybe...but that's kinda scary honestly. Maybe I'll just start yelling at people more until they start listening to me!


Awesome work regardless bro! I have the exact same problem. I tell my spotter EVERY time to NOT TOUCH THE BAR UNLESS I SAY SO. Yet, every time, the second the bar slows down, here comes the hand to help out. So annoying.

Yup, people are really "helpful" when it comes to benching...very annoying. Thanks though!


Dude that is a massive ball busting superset workout, that is insane. You did 10 pullups + 145lb rows x 10, and then throw up 60lbs for OH Press x 10, and do all that x 4 sets = Holy *****, God damn that is ass kicking.

Yup, it's a tough one...but you adapt after a while, and it becomes not so bad. Thanks for stoppin in!


****, when someone asks for a spot, I lift off, and put my hands on top of the rack until they start slowing down through a rep, then I put my hands near their head, no where close to the bar. I don't see why people struggle with "Don't touch the bar unless I say "help"". Nice lifting though buddy. Keep it up.

Ya man, that's how everyone should spot..unfortunately that's not the case.


Bri that is still a solid set of 205. Unfortunate about the spot. Happens all the time. I used to get soooooo frustrated but in the end just had to think ,well, they were just helping because they were asked........... but christ is it annoying.

''its all you mate''......... even those words alone can make you want to stove their head in.

Cycle 7 and still more than doubling the reps. Nice.

Thanks bro...haha, ya I know exactly what you mean. "It's all you man!!!" DON'T TOUCH THE F***ING BAR THEN I'LL KNOW IT'S ALL ME!!!


I have had it happen to me and know how annoying it is.

Still you are training very well and progressing well!!

Thanks brotha!!


Great benching Bri, but I know what you mean about the spotters. That's why I always try to lift with a friend that knows. Oh and crazy superset as usual.

Thanks bud...ya most of my gym buddies know how to spot me properly, but every once in a while I get the occasional dude that doesn't know how to listen...oh well...


Supersetting anything with Bulgarian Split Squats is just insane. They make me want to cry by themselves.

Haha, ya they are a b****...Thanks man!

[brihead301]

4/1/10

No Gi Jiu-jitsu

- LOOONNNGGG warmup - jogging, squats, lunges, pushups, more jogging, more squats, lunges, and pushups
- lot's of "tightening up" of the arm bar from the mount position
- 15 minutes of rolling

[brihead301]

4/2/10 - cycle 7, wave 2

Deadlift

135 x 5
225 x 3
285 x 3 (70%)
325 x 3 (80%)
365 x 8 (90%) - PR +1 rep...After the first one, I didn't even think I'd get my 3....but somehow I managed to pull 8 for a PR!!!

Front squat

45 x 8
135 x 5
175 x 10
175 x 10
175 x 10
135 x 10

Superset #1 - weighted decline situps/hanging leg raise

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

Well, I got my 5 days in again!!! I've got a nice schedule goin on now...M-W-F are my lifting days, and T-TH are my MMA/Jiu-jitsu days. Sometimes, if I'm feeling extra energetic I could go to MMA or JJ on a lifting day too...but it's nice just doing one or the other.

[gatorman2k6]

Awesome work Bri! I've felt the same way about deadlifts before where the first rep sucked but then you just keep going. Glad to see you have a nice schedule going too, allowing you to do both lifting and MMA.

[borracho]

very nice DLs bud! I went through I phase where I sorta disliked DLs but I am getting back to where I look forward to them for the rest of the week till I get to pull again. Cheers to the PR bud.

[Coke]

Glad to see you thriving on that schedule, props for being so driven!!

[Off Road]

Congrats on the PR...well done.

[Zorachus]

Nice DL's there Bri :) Also I am digging the schedule, 3 days a week lifting, + 2 days MMA/cardio, and weekend off for 1 beer or so :)

[Clover]

Nice PR there Bri.

[NickAus]

Good stuff, the tightness you need no gi will make you better with the gi on.

Really great stuff!!

[jed]

Really appreciate the advice on the guitars, mate. I plan on picking one up soon if I ever get a f***ing job. Have missed a lot of workouts in here, but you're looking solid as usual man! Sucks about that spotter crap, dude. Really hope soon you'll be able to smash that 205 out for 10+!

[brihead301]

Awesome work Bri! I've felt the same way about deadlifts before where the first rep sucked but then you just keep going. Glad to see you have a nice schedule going too, allowing you to do both lifting and MMA.


very nice DLs bud! I went through I phase where I sorta disliked DLs but I am getting back to where I look forward to them for the rest of the week till I get to pull again. Cheers to the PR bud.

Thanks bro! Ya, sometimes I hate them, and sometimes I love them...I usually love everything AFTER I'm done doing it, haha.


Glad to see you thriving on that schedule, props for being so driven!!

Thanks brotha...it's tough to stick to though.


Congrats on the PR...well done.

Thanks bud!


Nice DL's there Bri :) Also I am digging the schedule, 3 days a week lifting, + 2 days MMA/cardio, and weekend off for 1 beer or so :)

Thanks man....but it's more like 20+ beers or so :evillaugh:.


Good stuff, the tightness you need no gi will make you better with the gi on.

Really great stuff!!

Thanks brotha! Ya I've heard that about the gi-JJ, which is why I'm focusing on it a lot just like the no-gi.


Really appreciate the advice on the guitars, mate. I plan on picking one up soon if I ever get a f***ing job. Have missed a lot of workouts in here, but you're looking solid as usual man! Sucks about that spotter crap, dude. Really hope soon you'll be able to smash that 205 out for 10+!

No prob man, guitar is my s***, so I can answer questions about ANYTHING relating to them.....Thanks for checkin in!

[brihead301]

4/6/10 - cycle 7, wave 3

OH Press

45 x 7
115 x 5 (75%)
130 x 3 (85%)
145 x 1 (95%) - This is the first time during the 5/3/1 that I hit only the prescribed reps!

Superset #1 - Clean and Press/CGBP

140 x 5/185 x 8
140 x 5/185 x 8
140 x 5/185 x 8
140 x 5/185 x 8

Superset #2 - curls in the squat rack/DB hammer curls

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

BB Preacher curls

85 x 8

No-Gi Jiu-Jitsu

Haha, there goes my 'schedule' idea about only lifting or doing the JJ/MMA.
- warmup involving running, squats, pushups, situps, jumping jacks
- 45 minutes of rolling!!!! This was bada**. 4 guys laid down in their guard, and everyone took turns going against them. If you passed their guard, you were the guy on the floor. The object of the floor guys was to either submit or sweep the opponent. It was a very taxing class, but it was very fun!!!

[Off Road]

Nice session Bri. Those curls in the squat rack are highly anabolic. I love the look of superset #1...it's awesome!

[borracho]

Nice lifting, and the rolling sounds bad ass. If I wasnt such a cheap bastard and had more time I think I'd love to get into that ****. Lookin good bud

[jed]

Hey man, Wendler says its cool as long as you get in there and hit those 5, 3 or 1 necessary reps once in a while. Good work dude.

[Mark!]

Hey bro, that rolling sounds pretty awesome. We do solid ground randori in Judo, but the longest we've ever gone was about 25 minutes. Solid work man. Great stuff.

[Zorachus]

4/6/10 - cycle 7, wave 3

OH Press

45 x 7
115 x 5 (75%)
130 x 3 (85%)
145 x 1 (95%) - This is the first time during the 5/3/1 that I hit only the prescribed reps!


!


The OH Press is brutal for me as well on week 3 the heaviest lifting on the 5/3/1. 145lbs on a barbell not machine is pretty tough. Good job

[Keith]

Damn, that's a huge deadlift. Congrats on the PR! Why only the 1 rep on overhead press? Too heavy for a double? Still jealous of your schedule! I wish I was doing what you do.

[gatorman2k6]

Despite only getting 1 rep, that is still some strong work! Are you going to go down in weight or just see what happens next cycle?

[Coke]

45 minutes of rolling!!!! This was bada**.

No joke, that **** is awesome!!

[brihead301]

Nice session Bri. Those curls in the squat rack are highly anabolic. I love the look of superset #1...it's awesome!

Haha, gotta love em!!! Thanks man...yup I love the clean and press/CGBP combo!


Nice lifting, and the rolling sounds bad ass. If I wasnt such a cheap bastard and had more time I think I'd love to get into that ****. Lookin good bud

Ya man I love it...it is very time consuming...pretty much all my weeknights are taken up either going to MMA or BJJ or lifting....I like it though!


Hey man, Wendler says its cool as long as you get in there and hit those 5, 3 or 1 necessary reps once in a while. Good work dude.

Thanks bro! Ya, this was the first time I literally could do a single extra rep...well see what happens next cycle.


Hey bro, that rolling sounds pretty awesome. We do solid ground randori in Judo, but the longest we've ever gone was about 25 minutes. Solid work man. Great stuff.

Judo is awesome. I don't think I could handle it though, because I hate getting thrown to the ground over and over and over.....we do Judo from time to time in MMA, and I always get f***ed up. Thanks for stoppin in!


The OH Press is brutal for me as well on week 3 the heaviest lifting on the 5/3/1. 145lbs on a barbell not machine is pretty tough. Good job

Nah, definately not on a machine...I haven't used a machine for years ever since I learned about the benefits of free weights. OH press is everyone's weekness it seems....oh well, I keep pushin it! Thanks for stoppin in!


Damn, that's a huge deadlift. Congrats on the PR! Why only the 1 rep on overhead press? Too heavy for a double? Still jealous of your schedule! I wish I was doing what you do.

Thanks bud...ya man, too heavy for a double...I was suprised I even got the single....I'm contemplating just going up 1 lb. at a time from here..


Despite only getting 1 rep, that is still some strong work! Are you going to go down in weight or just see what happens next cycle?

Nah, I'm gonna keep progressing until I stall, then I'll do a reset....with the OH, I may just go up 1 lb at a time from now on though. Thanks for stoppin in!


No joke, that **** is awesome!!

Thanks man! Ya, that was nuts....my body is beat the f*** up from that rolling session!

[brihead301]

4/6/10 - cycle 7, wave 3

squat

45 x 5
95 x 5
135 x 5
185 x 5
220 x 5 (75%)
250 x 3 (85%)
280 x 3 (95%)
185 x 10
185 x 10
185 x 10
185 x 10
185 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

Had to skip Gi-JJ and MMA yesterday because I was supposed to go out with some chick....To work my schedule around our hangout, I decided to go to the gym right after work...then I was gonna go chill with her. Unfortunately, she bailed on me as girls tend to do, and therefore couldn't make it to my classes as I normally would on Tuesdays....Lesson learned - don't alter my schedule for a chick EVER!!!

[Off Road]

Nice squat session. Too bad about the lady standing you up. At least you know she's unreliable right from the start.

[borracho]

Lesson learned - don't alter my schedule for a chick EVER!!!

:D Good call

Sucks about missing but call it a deload from the JJ/MMA...nice squatting too...got all the BBB sets in a see, yuk! Nice job bud.

[jed]

NIce squatting bro. Why all the extra 185x10's? Form work? I'd prolly die doin all those, lawl. Forget that bitch, it's her loss now. Sometimes I wonder if the only reason God put 'em on earth was to f*** with us, both ways.

[-JM-]

You're a sado with those sets of 185x10. Thats about 1m reps total. That would mean killer doms and needing to be winched onto the crapper for 3 days afterwards for me. You have excellent conditioning Bri.

The 280x3 is tidy too mate. Still getting those reps out above whats needed. Cant complain.

[Coke]

Something could have really came up with girl though, but lesson learned just the same...best to date and what not outside of your own schedule, can't let nothing break the routine if it's going well.

Digging the squats dude.

[NickAus]

Looking very good bro, very consistent!!

[Zorachus]

Awesome squats there Bri :drooling: But whats up with the extra sets of 10 after the main 5/3/1 ? Do you do that on every Squat day ?

Oh yeah and that dumb chick, she is obviously not worth wasting your time on her, better to figure that out ahead of the game before dating her. Now screwing her in the locker room for a quickie is another story :)

[ELmx479]

Nice squats, 280x3 is very respectable. Boring But Big is just something that has to be done once in awhile.
Have you always done this program 3 days a week?

[gatorman2k6]

Nice squatting Bri! The BBB sets look brutal!

[brihead301]

Nice squat session. Too bad about the lady standing you up. At least you know she's unreliable right from the start.

Thanks man! Ya s*** happens...


:D Good call

Sucks about missing but call it a deload from the JJ/MMA...nice squatting too...got all the BBB sets in a see, yuk! Nice job bud.

Ya true that...the JJ and MMA are definately extremely taxing, so a break is nice every now and again.


NIce squatting bro. Why all the extra 185x10's? Form work? I'd prolly die doin all those, lawl. Forget that bitch, it's her loss now. Sometimes I wonder if the only reason God put 'em on earth was to f*** with us, both ways.

Nah, it's the BBB assistance template. Eh, chicks are flakey sometimes...whatcha gonna do?


You're a sado with those sets of 185x10. Thats about 1m reps total. That would mean killer doms and needing to be winched onto the crapper for 3 days afterwards for me. You have excellent conditioning Bri.

The 280x3 is tidy too mate. Still getting those reps out above whats needed. Cant complain.

Haha, ya man I'm definately sore from that s***...Suprisingly, I'm not as sore as I thought I'd be though. Thanks man!


Something could have really came up with girl though, but lesson learned just the same...best to date and what not outside of your own schedule, can't let nothing break the routine if it's going well.

Digging the squats dude.

Thanks brotha!!! And nope, I won't change my schedule for a chick from now on...lesson learned!


Looking very good bro, very consistent!!


Awesome squats there Bri :drooling: But whats up with the extra sets of 10 after the main 5/3/1 ? Do you do that on every Squat day ?

Oh yeah and that dumb chick, she is obviously not worth wasting your time on her, better to figure that out ahead of the game before dating her. Now screwing her in the locker room for a quickie is another story :)

No, usually I do lunges or bulgarian split squats or hack squats...but this is what is known as the "boring but big" assistance template. It's 5 x 10 at 50 - 60% of the same exercise as the main 5/3/1 lift.


Nice squats, 280x3 is very respectable. Boring But Big is just something that has to be done once in awhile.
Have you always done this program 3 days a week?

Thanks man! Yup, I only do BBB occasionally. Yup, I've always done this 3 days a week. In fact, ever since I have first started lifting, it has always been 3 days/week for me. I find that optimal for me.


Nice squatting Bri! The BBB sets look brutal!

Thanks brotha!! Ya they were certainly a b****!

[brihead301]

4/8/09

No gi JJ

- running, shuffling, jumping jacks, various other 'aerobic' stuff for the warmup
- trained the armbar and the triangle from the guard
- 15 minutes of INTENSE rolling

Damn, I was hurting after that rolling session last night....I'm getting better for sure, but I'm also exerting a TON of energy during these sparring sessions. I love rolling!!

MMA

- Same type of warmup as JJ, but I was DEAD, so I felt like I was about to fall over during this warmup
- focus mitt work
- "against the ropes" boxing work

My a** was thourogly wooped!!!

[Zorachus]

...but this is what is known as the "boring but big" assistance template. It's 5 x 10 at 50 - 60% of the same exercise as the main 5/3/1 lift.



Thanks man! Yup, I only do BBB occasionally. Yup, I've always done this 3 days a week. In fact, ever since I have first started lifting, it has always been 3 days/week for me. I find that optimal for me.



Thanks brotha!! Ya they were certainly a b****!

Cool thank you. I like the 3 day per week too, I just get too worn out on every other day. I like that idea of the 5x10 x 55% of the main lift each day, good idea, I might add that.

What about this crazy idea. Since I am only working out 3 days a week, I thought the best for adding quality muscle was to hit body parts 2x per week ? What if I add that BBB 5x10x55% to each workout it switch it up ? Meaning lets say on Bench/Chest day I add BBB Squats...then on Squat/Leg day I add the BBB Bench ? That way I am hitting the body parts twice a week for sure. Or is that too much ? And wrong idea ?

[brihead301]

Cool thank you. I like the 3 day per week too, I just get too worn out on every other day. I like that idea of the 5x10 x 55% of the main lift each day, good idea, I might add that.

What about this crazy idea. Since I am only working out 3 days a week, I thought the best for adding quality muscle was to hit body parts 2x per week ? What if I add that BBB 5x10x55% to each workout it switch it up ? Meaning lets say on Bench/Chest day I add BBB Squats...then on Squat/Leg day I add the BBB Bench ? That way I am hitting the body parts twice a week for sure. Or is that too much ? And wrong idea ?

Nah, I'd stick to just keeping it as an upper/lower split. If you do what you are talking about doing, it would be overkill. I like to work quads on deadlift day and hamstrings on squat day, that way both "lower days" are hitting my entire legs.

[brihead301]

4/9/10 - cycle 7, wave 3

Bench

45 x 5
135 x 5
175 x 5 (75%)
195 x 3 (85%)
220 x 5 (95%)

no rest

185 x 8
135 x 10

Superset #1 - weighted chinups/BB rows

bw + 25 x 7/145 x 10
bw + 25 x 7/145 x 10
bw + 25 x 7/145 x 10
bw x 10/185 x 5

Superset #2 - DB lateral raises/front raises

25 x 10/25 x 10
25 x 10/25 x 10
25 x 10/25 x 10

[Off Road]

So you did your final set of bench as drop sets? Brutal!

[Coke]

Brutal!

No doubt, definitely some brutal stuff there.

[gatorman2k6]

Awesome work Bri! That is some strong benching and your supersets are great as usual!

[jed]

Definitely with 'brutal' for the drop sets, good work. That shoulder raise superset would annihilate me, solid efforts.

[Clover]

Lesson learned - don't alter my schedule for a chick EVER!!!

You'll do it again lol...we all do.

Looks like you're keeping on track.

[ELmx479]

Solid bench session Bri, we are on the same numbers with bench. 220x5 is solid man, my goal is 3 reps.

[-JM-]

I bet you are in a frenzy each and every time you hit the gym, Bri. You super set a lot of stuff. BRUTAL!

Awesome efforts all round (as usual, lol)

[brihead301]

So you did your final set of bench as drop sets? Brutal!

Thanks man.....I didn't even think of it as 'drop sets' though honestly. I was just taking off some plates and I was like, "eh, I'll do a few more sets with lighter weight"...


No doubt, definitely some brutal stuff there.

Thanks brotha!


Awesome work Bri! That is some strong benching and your supersets are great as usual!

Thanks man! I appreciate the constant motivation you guys give me!


Definitely with 'brutal' for the drop sets, good work. That shoulder raise superset would annihilate me, solid efforts.

Haha, ya man it's funny. Isolation lifts are actually a s***load more tiring for me then compound lifts, so that last superset with the 25 lb. DBs kicked my a**! Haha.


You'll do it again lol...we all do.

Looks like you're keeping on track.

Haha, ya I probably will...but I was still pi**ed that I altered my schedule only to get cancelled on.


Solid bench session Bri, we are on the same numbers with bench. 220x5 is solid man, my goal is 3 reps.

Thanks brotha! Ya, you're not far from there either, I've seen your journal just go up and up every single time I look at it!


I bet you are in a frenzy each and every time you hit the gym, Bri. You super set a lot of stuff. BRUTAL!

Awesome efforts all round (as usual, lol)

Haha, yup I am in a frenzy I guess....actually, I'm very relaxed and at ease with the world when I'm in the gym....that's my 'happy place'.

[brihead301]

You guys are all great motivators to me....I get those extra few reps everytime because I know people will be following my progress. Thanks all!

4/12/10 - cycle 7, wave 3

Deadlift

135 x 5
225 x 3
305 x 5 (75%)
345 x 3 (85%)
385 x 6 (95%) - PR +1 rep! I had an extra rep or 2 in the tank, but my goal was to hit 6, and I did that with ease!!! I was reading a 'critique my deadlift' thread, and the guy was given the advice to not psyche yourself up in the 'down' position, but do it in the up position instead. Basically, the faster you set up, and then pull, the easier the pull becomes....well that is so true. I always used to hold myself in the 'down' or 'set' position for like 30 seconds before actually making the pull....Not doing that makes my pulls better now!

Front squat

45 x 5
135 x 5
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

Superset #1 - weighted decline situps/hanging leg raise

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

No-gi Jiu-jitsu

- jogging, shuffling, hip escapes, forward hip escapes
- arm bar from the mount drills
- 4 side control position-switching drills
- 10 minutes of intense rolling with a fat dude (that was hard).

[Keith]

Awesome work in here, bud! I just realized the same about my deadlift, too. I could never grab the bar and pull right away with conventional, I just never felt ready so I felt like I had to hang around for a bit and psyche myself up. With sumo, it's a hell of a lot easier to setup really quickly, grab and pull. What stance do you use? Did you see the deadlift video I posted of that Josh kid? That's a perfect pull. Strong ass front squatting, too! Cross your arms or clean grip?

[brihead301]

Awesome work in here, bud! I just realized the same about my deadlift, too. I could never grab the bar and pull right away with conventional, I just never felt ready so I felt like I had to hang around for a bit and psyche myself up. With sumo, it's a hell of a lot easier to setup really quickly, grab and pull. What stance do you use? Did you see the deadlift video I posted of that Josh kid? That's a perfect pull. Strong ass front squatting, too! Cross your arms or clean grip?

Thanks man. I will check that video out now.

I always pull conventional. I've never even tried sumo pulls before. And with front squats, I always do them with the clean grip...never crossed arm.

But ya, it definately helps just setting up and pulling ASAP as opposed to waiting around. Also, not resting too long in between reps is a huge help too. I've found that if I rest for like 5 seconds or more, then I'm usually gonna struggle to get the next rep (if I even get it at all).

[Coke]

Way to tweak your deads, nice job throughout.

[jed]

Hot damn bro, that is some solid pulling! Even better that it is conventional, too!! Man, that's my PR -5 for 6 reps!! You bastard ;) Great front squats too. When I start deadlifting again I will try the quick-pull style.

[AKMass]

Damn bro, nice pulling! I agree with the psyching up thing...Hard to do with straps though, lol.

[gatorman2k6]

Great work Bri! 7th cycle and you are banging out 6 reps on the 5/3/1 day...that's awesome! Great front squatting and superset too.

[Off Road]

Serious deadlifting!

[NickAus]

Nice PR bro!!

Great work!!

[Brian C]

Congrats Bri! 385x6 is awesome!

[brihead301]

Way to tweak your deads, nice job throughout.

Thanks brotha!


Hot damn bro, that is some solid pulling! Even better that it is conventional, too!! Man, that's my PR -5 for 6 reps!! You bastard ;) Great front squats too. When I start deadlifting again I will try the quick-pull style.

Haha, thanks man! Ya it definately works.....


Damn bro, nice pulling! I agree with the psyching up thing...Hard to do with straps though, lol.

True....Thanks though!


Great work Bri! 7th cycle and you are banging out 6 reps on the 5/3/1 day...that's awesome! Great front squatting and superset too.

Thanks man! Yup, I'm diggin this program.


Serious deadlifting!

Thanks man!


Nice PR bro!!

Great work!!

Thanks!!


Congrats Bri! 385x6 is awesome!

Thanks man!

[brihead301]

4/13/10

Gi Jiu-Jitsu

- jogging, shuffling, hip escapes, crunches, stretching
- drilled takedowns, guard passing, mount escapes, side control escape
- 5 minutes live rolling

I'll be getting my first stripe on 4/24!! After 4 stripes, I'll be a blue belt....that won't be for another year and a half though.

MMA

- jump rope, pushups, squats, crunches
- focus mitt work
- kick shield work
- kick-counter work
- 50 jumping jacks/50 pushups/50 squats to end the class

I was sweating like a bastard after those 2 sessions!

[Mark!]

Man, I'm always sweating like crazy after a single 2 hour session in Judo, I can't imagine Jiu Jitsu THEN MMA work after that. Awesome stuff.

[borracho]

Nice pulling, congrats on the PR buddy! I know what you mean about staying down too long, I've told myself a million times that I am just wasting energy by staying down like that trying to psyche myself up but I still find myself doing it. Anyway, congrats again brotha!

[Cmanuel]

no f ucking around in here, thats for sure. keep it up

[Coke]

Great deal of conditioning going on, like how devoted you are to advancing as a fighter.

[jed]

Congrats on the 'stripe', dudely. Is that like a stripe on a belt in Tae Kwon Do? Sorry, only relation to that stuff i've had experience with.

[Cmanuel]

Congrats on the 'stripe', dudely. Is that like a stripe on a belt in Tae Kwon Do? Sorry, only relation to that stuff i've had experience with.

Each belt in BJJ has 4 stripes, kind of like what level of the belt you are. After you get 4 stripes on any belt, you can test for the next belt in sequence (At least this is how it was when I was active in BJJ)

[-JM-]

Great pulls Bri. Congrats on the PR. Grip and rip FTW! No need for 18 grip adjustments and 14 hip dips. Just hoick that sucker up.

Well done mate!

[brihead301]

Man, I'm always sweating like crazy after a single 2 hour session in Judo, I can't imagine Jiu Jitsu THEN MMA work after that. Awesome stuff.

Ya man I definately sweat my a** off, and my body is beat the hell up afterwards too!!! Do you still do Judo? That is one crazy fighting style right there. Jiu-jitsu and Judo kinda go hand in hand together. Thanks for the words brotha!


Nice pulling, congrats on the PR buddy! I know what you mean about staying down too long, I've told myself a million times that I am just wasting energy by staying down like that trying to psyche myself up but I still find myself doing it. Anyway, congrats again brotha!

Haha, ya man I can't believe I'm just now finding out about this 'trick', but it definately does help! The 385 x 6 just seemed to FLY up!!


no f ucking around in here, thats for sure. keep it up

Haha, thanks bro!


Great deal of conditioning going on, like how devoted you are to advancing as a fighter.

Thanks man! Ya, I kinda lost interest in MMA. I'm extremely interested in BJJ now. It is one awesome martial art to learn, and I'd love to stick with it as I progress through the different belts over the years.


Congrats on the 'stripe', dudely. Is that like a stripe on a belt in Tae Kwon Do? Sorry, only relation to that stuff i've had experience with.

Exactly as Cmanuel said. I kinda forget what stripes in Tae Kwon Do mean. I took that when I was a young kid, but I'd assume that they mean similar things. It's like 'degree' of that color. Like I'm '2nd degree white belt' now....meaning that compared to a 1st degree white belt' I'm a bit more knowledgable. The major jumps are in colors though. Like, once I reach blue belt level...I'll be significantly better then I am now....the stripe doesn't necessarily mean that I'm that much better though. BTW, my school won't give you the next color belt unless they really feel that you are truly at that level....if I'm still at 'white belt level' when it comes time to test for the blue, they won't promote me. This way I'll know I earned that s***!!!


Great pulls Bri. Congrats on the PR. Grip and rip FTW! No need for 18 grip adjustments and 14 hip dips. Just hoick that sucker up.

Well done mate!

Haha, that's all mental preparation crap honestly. I tend to do some weird things to psyche myself up for a heavy lift, but I'm glad I discovered that it's better to do all the 'psyching up' while in the standing position. It definately helps!

[brihead301]

4/14/10 - cycle 7, deload

OH Press

60 x 5
75 x 5
90 x 5

Superset #1 - curls in the squat rack/DB hammer curls

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

Gi Jiu-Jitsu

- jogging, shuffling, some 'brazilian' style crunches/ab work, stretching
- spider guard work - getting opponent into the spider guard, sweeping, triangle, defense against
- 15 minutes rolling

I'm trying to absorb information about BJJ like a sponge. Every class, I learn something new. Yesterday I heard the teacher talking about all the different types of guards - open, closed, butterfly, X, spider, half, etc... Haha, all I ever knew was closed guard, and I never knew how to do any submissions from the closed guard either. I now see that most submissions from the 'guard' are done in something other then the closed guard. I have lots to learn, but it's gonna be a really interesing learning experience. I plan on sticking with this for many years to come!

[Off Road]

BJJ is so technical and fun to watch. I take my son to classes twice a week and it's amazing how much there is to learn. Even the teachers are constantly teaching each other new things.

[brihead301]

Cool, your son is doing BJJ too? That's awesome! Is he training both gi and no-gi, or just one or the other?

[Cmanuel]

BTW, my school won't give you the next color belt unless they really feel that you are truly at that level....if I'm still at 'white belt level' when it comes time to test for the blue, they won't promote me. This way I'll know I earned that s***!!!
This is awesome. My school that I attended for BJJ back in '07 was the same way.. If you watch enough MMA then you quickly see how polluted the ranks are with supposedly "black belt" BJJ Practitioners who are hardly past purple. Makes me angry.

[brihead301]

Ya man, definately awesome that way. Although I can't wait to be promoted to the next color (which won't be for a while), it's still better to actually EARN that next belt rather then just have it handed to you. I'd say I probably have about 1.5 - 2 years until I go for my blue belt test. Hopefully by then I'll be at 'blue belt level'....some days I feel like I'm getting it, and some days I leave there wondering if I'll ever grasp the BJJ concept...it's crazy.

I sparred against a high level blue yesterday, who will be going for his purple next Saturday (the day I get my stripe), and he didn't use his hands at all during the entire sparring session. Not once was I able to get a dominant position against him, and he ended up getting me into an armbar with his legs causing me to tap....that was a little bit embarrassing, but it gave me a goal to strive for...to be that awesome that you can beat a guy without the use of your arms!

[jed]

That's what the Taw Kwon Do stripes do too, if I recall correctly. My dad was a third degree black belt (uber-badass), and he had three stripes, so I think that's how it worked. Unless i'm remembering wrong, it was a long time ago. That's good that your school does it that way like you said, cause that definitely means the people are that good, as you found out in that sparring match with that blue belt the other day ;) Really glad to hear your stickin with it, man. Very admirable. What's rolling again? Ground sparring?

[brihead301]

Rolling is just another word for sparring. When sparring in BJJ, you just call it 'rolling'.

[Keith]

jed loves rolling around on mats with other strong boys. jed, you should get into BJJ. Don't act like the name "BJJ" doesn't catch your attention, either.

[Off Road]

Cool, your son is doing BJJ too? That's awesome! Is he training both gi and no-gi, or just one or the other?
Where he takes martial arts, the instructor mixes a bunch of styles including karate, judo, and BJJ. It's all in a gi. Most all of the sparring is karate, but about half the lessons are BJJ.

[Clover]

The MMA looks pretty badass. Do you plan to fight or have you fought?

[AKMass]

I find it amazing that you can lift heavy AND do intense sports like BJJ, boxing etc. Props!

[Coke]

Absolutely beasting man, props!!

[KoSh]

Bri,

Great work man.

Rolling is a ton of fun. Can't wait to get back into MMA stuff this summer.

[brihead301]

jed loves rolling around on mats with other strong boys. jed, you should get into BJJ. Don't act like the name "BJJ" doesn't catch your attention, either.

Hey, keep that s*** out of my thread....:tuttut:


Where he takes martial arts, the instructor mixes a bunch of styles including karate, judo, and BJJ. It's all in a gi. Most all of the sparring is karate, but about half the lessons are BJJ.

That's pretty cool, so it's like 'mixed martial arts', but not necessarily MMA.


The MMA looks pretty badass. Do you plan to fight or have you fought?

Nah, I'm never gonna step into the ring. I may compete in BJJ tournaments once I get a little bit better though. I'm not that into MMA honestly, I always just did it because it's a fun form of cardio. BJJ is where my real interest is.


I find it amazing that you can lift heavy AND do intense sports like BJJ, boxing etc. Props!

Thanks man...ya it sure beats the crap out of my body, but I'm in damn good shape because of it!


Absolutely beasting man, props!!

Thanks brotha Coke!


Bri,

Great work man.

Rolling is a ton of fun. Can't wait to get back into MMA stuff this summer.

Damn right it is!!! Write about it in your journal,

[brihead301]

4/15/10

No-gi Jiu-Jitsu

- running, shuffling, hurdles for warmup
- drilled guard passing, guard passing to submissions, etc...
- learned and practiced 2 choke submissions starting in side control - arm triangle, and the 'power guillotine' (that name was given by Joe Rogan at a UFC fight).
- rolled for 10 minutes

I did 4 straight days of JJ this week....it is my deload week, but my a** is still whooped! I had a bad day rolling the last couple days...oh well, I'll get better.

[AKMass]

I have no idea about Jiu-Jitsu, but, nice job! You should change your thread title to "This is how I roll..." Lol.

[Mark!]

If you jump in to a few tournaments, you'll find you improve 100% faster, haha. It's fun, but tough. It all depends on how it's run.

Good work in here though man, keep it up.

[jed]

jed loves rolling around on mats with other strong boys. jed, you should get into BJJ. Don't act like the name "BJJ" doesn't catch your attention, either.

Props on this one, I definitely LoL'd.

Really jealous of you being a master at whooping ass, bri. Hey, since you probably do a bunch of cardio in those classes, can you give me a few that you like that don't include weights, or at least are really light weight?

[brihead301]

I have no idea about Jiu-Jitsu, but, nice job! You should change your thread title to "This is how I roll..." Lol.

Haha, I'll think about it for next time! Thanks.


If you jump in to a few tournaments, you'll find you improve 100% faster, haha. It's fun, but tough. It all depends on how it's run.

Good work in here though man, keep it up.

You know, you make a good point. I was contemplating joining a tournament, but now that I hear that it really helps to improve the JJ skills, I think I'm definately going to start doing them.


Props on this one, I definitely LoL'd.

Really jealous of you being a master at whooping ass, bri. Hey, since you probably do a bunch of cardio in those classes, can you give me a few that you like that don't include weights, or at least are really light weight?

Haha thanks. Ya, it's all cardio in those classes. Here's some ideas:

- bodyweight circuits (pushups, bodyweight squats/lunges, jumping jacks, planks, crunches)
- burpees w/added pushup (lookup burpees on youtube)
- explosive pushups, where you actually come off the ground every rep
- lots of sets of pushups, w/ very short rest time between sets (typical sets are 10 - 25 reps)
- "high knee" running - that's where you run and try to bring your knees to your chest
- shadow boxing
- sprawls (that's where you get down on the ground as fast as you can and get into the 'plank' position, then come back up)
- get into the squat position (bottom), and VERY QUICKLY move your feet close together/far apart/close/far/close/far/etc.... (think football drills). Do this for 20 second intervals, with 10 second rest periods

That should get you started.

[brihead301]

4/19/10 - cycle 8, wave 1

Squat

45 x 8
95 x 5
135 x 5
195 x 5 (65%)
225 x 5 (75%)
255 x 12 (85%) PR - these were so ridiculously easy I couldn't believe it!!!! I was contemplating going for 20, and at 12 reps I know for a fact that I could have done 255 x 20, but for some reason I decided to leave some in the tank. My goal was 255 x 11, and I hit that 12th rep, so I just stopped. I was happy with how easy it was to do this set though. It must have been the frosted mini wheats that I ate the night before.

Superset #1 - DB Bulgarian split squats/BB hack squats

40s x 8/235 x 10
40s x 8/235 x 10
40s x 8/235 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

No-gi Jiu-jitsu

- jogging, shuffling, hip escapes, stretching
- armbar drill from the mount
- triangle drill from the guard
- learned 3 triangle defenses/escapes
- 15 minutes of rolling

(For the guys who know a little bit about BJJ)

** Last week I felt really s***ty about my JJ skills. I felt like I wasn't getting anywhere. Yesterday though, I was on FIRE!!! The guy I rolled with is basically at my skill level (white belt), and last week he put up a very good match against me. Yesterday, I dominated him. I submitted him 3 times (head and arm guillotine, arm triangle from the N-S position, and an americana). I totally dominated him while I was in my guard too - I kept sweeping him, and mounting him or at least getting him in side control. I basically felt as if I was light years ahead of him as far as my skills went. Compared to last week, this was huge for me!!! It's good days like that that shoot my motivation up like crazy!!!

[borracho]

.... and some days I leave there wondering if I'll ever grasp the BJJ concept...it's crazy.
.......to be that awesome that you can beat a guy without the use of your arms!

As I am sure you know, its all about time and effort man. You seem to have the dedication and work ethic that it takes..just takes time and I am sure you'll be at that level when the time comes. And I too would love to be at that level to submit a person w/o use of arms..that'd be awesome for sure.

[ELmx479]

Damn dude! You killed those squats!! I would bet your conditioning helps with higher rep squatting.

[AKMass]

Solid squatting bro! 20 reps at 255 is pretty sick... I need to think seriously about doing some conditioning. Frosted mini wheats is the dinner of champs! Lol.

[gatorman2k6]

Awesome squatting Bri! And I agree, it had to be because of the frosted mini wheats, they are basically roids. Keep up the awesome work!

[Coke]

Clearly have placed yourself in a new realm as of late, that's great news.

[Off Road]

Great news that they were so easy. Conditioning really does help with reps in squats.

[NickAus]

This is getting strange, on both your wall and Fats wall my last posts are not here.

Great work mate!!

[Brian C]

Awesome squatting Bri, congrats on the pr!

[Keith]

Solid ****ing squatting, Bri! Hitting a PR and feeling it was easy is the best feeling. True sign of progress. Great to hear your ground work is really improving, too. You must be on a high with both interests improving!

[jed]

HOLY CRAP. That's a hell of a PR, man!! Even better knowing that you could've got 20 if you wanted to, that's just incredible man. Really appreciate the list of cardio you provided too, will try some of it out sometime. Glad you were on fire with the BJJ, too...

[brihead301]

As I am sure you know, its all about time and effort man. You seem to have the dedication and work ethic that it takes..just takes time and I am sure you'll be at that level when the time comes. And I too would love to be at that level to submit a person w/o use of arms..that'd be awesome for sure.

Ya man, definately gonna take some time....a lot of time actually! Thanks for the words brotha!


Damn dude! You killed those squats!! I would bet your conditioning helps with higher rep squatting.

You know, you may be right about the conditioning thing....I wasn't out of breath at all during the squats....I knew all this conditioning was good for something! Thanks man!


Solid squatting bro! 20 reps at 255 is pretty sick... I need to think seriously about doing some conditioning. Frosted mini wheats is the dinner of champs! Lol.

Haha, yup the frosted mini wheats were a huge help! I only did 12 reps though, not 20...I could have done 20 though. Thanks for stoppin in!



Awesome squatting Bri! And I agree, it had to be because of the frosted mini wheats, they are basically roids. Keep up the awesome work!

Haha, better the roids man...much better!


Clearly have placed yourself in a new realm as of late, that's great news.

Thanks bro. Yup it is a new and undiscovered realm that I have yet to discover.


Great news that they were so easy. Conditioning really does help with reps in squats.

I think you may be right as well. Thanks bud!


This is getting strange, on both your wall and Fats wall my last posts are not here.

Great work mate!!

Thanks man....That sucks when forums do that, especially after you write up a long reply or a long post....then it's gone. Oh well.


Awesome squatting Bri, congrats on the pr!

Thanks brotha!


Solid ****ing squatting, Bri! Hitting a PR and feeling it was easy is the best feeling. True sign of progress. Great to hear your ground work is really improving, too. You must be on a high with both interests improving!

Yes, the fact that it was an EASY PR was the best part. I didn't even feel as if I had to grind out the last reps...they just went up with ease!


HOLY CRAP. That's a hell of a PR, man!! Even better knowing that you could've got 20 if you wanted to, that's just incredible man. Really appreciate the list of cardio you provided too, will try some of it out sometime. Glad you were on fire with the BJJ, too...

No prob man....it's hard to force yourself to do these things though, which is why actually being in the class allows me to do all this cardio stuff so much easier. If you can manage to discipline yourself though, they are all excellent forms of cardio (especially the burpee/pushup combo....try doing that as a tabata routine and you'll be on your a**!!!)

[brihead301]

4/20/10

HAPPY 420 EVERYONE!!!!!

Gi Jiu-jitsu

- No warm-up, just went straight to technical training
- learned a new gi-choke, and several variations of it (advanced stuff, but still interesting)
- 15 minutes of rolling

I got my a** kicked by a high-level white belt. He's been in BJJ for a couple years now, and he's much heavier then me. He dominated me...plus I suck at Gi JJ, so I just curled up in the fetal position and tried not to get submitted (basically, haha)

MMA

- running, shuffling, ab stuff, stretching
- learned some basics about the half guard
- 30 minutes of positional sparring (rolling, but without subs)

I'm ok without the gi on, but with the gi I'm lost.....I may get private lessons eventually.

[borracho]

I got my a** kicked by a high-level white belt. He's been in BJJ for a couple years now......

I know its probably different for every one but what is the normal progression rate through the ranks? How long does it take to go from white to the next level? I was in tae kwon do for much of my childhood and went all the way up to brown and was getting ready to test for black but then I got my first job ($$$) and lost focus and quit. It seems like for tae kwon doe we progressed pretty quick but for things like BJJ it takes a while...any insight?

[brihead301]

I know its probably different for every one but what is the normal progression rate through the ranks? How long does it take to go from white to the next level? I was in tae kwon do for much of my childhood and went all the way up to brown and was getting ready to test for black but then I got my first job ($$$) and lost focus and quit. It seems like for tae kwon doe we progressed pretty quick but for things like BJJ it takes a while...any insight?

Yes, BJJ takes much longer then Tae kwon doe or karate. My instructor actually teaches Kempo karate as well, and it takes about 4 years to reach black belt level.

With BJJ, it generally takes 2 years to get the blue belt, then another 2 - 4 to get the purple, then another 2 - 3 to get brown, then another 2 to get black. Generally, you're looking at about 8 - 12 years to reach black belt level.

Also, each color has 3 stripes until the next color is reached. The next color would be like the 4th stripe. My school doesn't hand belts out easily like some other schools do either. If I get promoted, it means that I definately deserved it. The white belt that kicked my a** yesterday has been training BJJ for over 2 years, and he is only a 1 striped-white belt. I got lucky that I happened to get into this right around the time where I can go for my first stripe (well, that's assuming that I'm concerned with my rank, which I kinda am....it just feels cooler being a higher rank...I can't help it).

[AKMass]

I'm a little disappointed, B-ri. You let that dude be the big spoon... Jk. Do you know what he weighs in at?

[AKMass]

P.S. I didn't type "at?" twice, something is up with WBB today.

[NickAus]

Yes, BJJ takes much longer then Tae kwon doe or karate. My instructor actually teaches Kempo karate as well, and it takes about 4 years to reach black belt level.

With BJJ, it generally takes 2 years to get the blue belt, then another 2 - 4 to get the purple, then another 2 - 3 to get brown, then another 2 to get black. Generally, you're looking at about 8 - 12 years to reach black belt level.

Also, each color has 3 stripes until the next color is reached. The next color would be like the 4th stripe. My school doesn't hand belts out easily like some other schools do either. If I get promoted, it means that I definately deserved it. The white belt that kicked my a** yesterday has been training BJJ for over 2 years, and he is only a 1 striped-white belt. I got lucky that I happened to get into this right around the time where I can go for my first stripe (well, that's assuming that I'm concerned with my rank, which I kinda am....it just feels cooler being a higher rank...I can't help it).

Sounds like a really good school bro, same as mine back in the day.
Took most 2+ years of constant training to get to Blue.

[jed]

How do you do burpees as tabata? 5 really fast and then one really slow or somethin? Lulz, explain to poor stupid jed.

[KoSh]

I would assume you just do 20 seconds on and 10 seconds off.

I've gotten my ass beat @ MMA plenty of times, but it always makes it sweeter when you kick someone elses :)

[-JM-]

Congrats on the squat PR Bri.

255x20 would be sick......I mean literally too, lol.

Its always nice to move up the ranks too. Of course you would be concerned about it.

Keep it cookin' Bri!

[brihead301]

I'm a little disappointed, B-ri. You let that dude be the big spoon... Jk. Do you know what he weighs in at?

Haha, he's probaly about 250ish or more, plus more experienced (I'm about 180ish)....he definately dominated me.


Sounds like a really good school bro, same as mine back in the day.
Took most 2+ years of constant training to get to Blue.

Thanks man!! Yup, I'd rather EARN the belt, then just have it to say I have it.


How do you do burpees as tabata? 5 really fast and then one really slow or somethin? Lulz, explain to poor stupid jed.

As Kosh said, it's 20 second "all out", and 10 seconds rest for 8 intervals. I'm usually able to do about 8 in the 20 second "all out" period. I used to do just squat thrusts (burpees without the exploding jump), but adding in the pushup and the exploding jump makes them much harder (yet much better for conditioning purposes).


I would assume you just do 20 seconds on and 10 seconds off.

I've gotten my ass beat @ MMA plenty of times, but it always makes it sweeter when you kick someone elses :)

HAha you're damn right man!!! I can't wait to beat those who dominate me now!


Congrats on the squat PR Bri.

255x20 would be sick......I mean literally too, lol.

Its always nice to move up the ranks too. Of course you would be concerned about it.

Keep it cookin' Bri!

Thanks bro!

I wish I would have done it man....I've done 240 x 20, and it wasn't too bad. A personal goal of mine is 315 x 20. I think I should be able to hit that within a year or two!

[brihead301]

4/21/10 - cycle 8, wave 1

Bench

45 x 8
155 x 5 (65%)
175 x 5 (75%)
200 x 9 (85%) - PR +1 rep - The last 4 times I've worked with 200 lbs. I was only able to do 8 reps. Yesterday, I almost stopped at 8, but I grinded out that 9th rep and got it! I had my buddy spotting, and he knows the deal about not touching the bar, so all was good!

DB OH Press

65s x 6
65s x 6
65s x 6

Arnold press

50s x 8 - I never tried these, but I saw my buddy doing them, so I figured I'd give them a shot. They were pretty cool, but I don't think I'm gonna make a habit of doing them.

Superset #1 - weighted pullups/BB rows

bw + 25 x 7/145 x 10
bw + 25 x 7/145 x 10
bw + 25 x 7/145 x 10
bw + 25 x 7/145 x 10

Good session! I'm still right around the same weight too. I was 179 this morning. I'm ALMOST right at the point I was when I stopped doing the Texas method (when I was 220 lbs. and chunky). My max 1RM dead was 420, my max 5RM squat was 325, my max 1RM bench was 250, max 1RM OH press was 155.....I'm almost back there (but 40 lbs. lighter). Therefore, I know this 5/3/1 is making me stronger!

[AKMass]

Wow props for going up against a 250 pounder!

You're making awesome progress on 5-3-1, keep up the good work! I think you should lose another 40 lbs, but keep your lifts the same, lol. :P

[Off Road]

An extra rep on bench is good progress. Everything adds up. And once again, crazy with the super sets.

[gatorman2k6]

Great benching Bri!

[jed]

Thanks for the clarification, I will try them sometime. Glad to see you managed to grind that last rep for a new PR man. Damn solid pullups, too.

[Clover]

Benching is looking strong bri. Really good volume on those supersets too.

[borracho]

Wow...I didnt know you were a 220lber...nice drop in weight bud, and very nice power: weight ratio now.

[Coke]

My former training partner used to always like doing arnolds, i think they are just ok.

That effort was very nice man.

[Keith]

Solid benching, bud! Congrats on the PR. Really good to hear you're 40 lbs lighter yet almost the same strength. Arnold press is a dumb, antiquated exercise. Good call on not adding it into your routine. Nothing beats the standard overhead/push press.

[brihead301]

Thanks guys!! Ya, the Arnold's aren't really my thing...I've always been about basic pushes, pulls, squats, and lifting s*** up off the ground...not all this fancy crap. Anyway, just doing my little compilation, so I don't have to keep going back to page 48 to look at it:

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
255 x 6
270 x 3
245 x 11
260 x 3
275 x 4
250 x 11
265 x 7
280 x 3
255 x 12
270 x 5
285 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
210 x 5
200 x 8
210 x 5
190 x 11
205 x 8
215 x 5
195 x 10
205 x 7
220 x 5
200 x 9
210 x 6
225 x 2

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
375 x 7
355 x 10
375 x 7
340 x 11
360 x 9
380 x 5
345 x 8
365 x 8
385 x 6
350 x 11
370 x 8
390 x 6

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
135 x 4
125 x 7
125 x 8
130 x 6
140 x 3
130 x 6
135 x 5
145 x 1
130 x 6
140 x 4
145 x 0

[jed]

Very nice!
!!!!!!!!!!!!!!!!!
!!!!!!!!!!!!!!!!
!!!!!!!!!!!!!!!
!!!!!!!!!!!!!!
!!!!!!!!!!!!!
!!!!!!!!!!!!
!!!!!!!!!!!
!!!!!!!!!!
!!!!!!!!!
!!!!!!!!
!!!!!!!
!!!!!!
!!!!!
!!!!
!!!
!!
!

[-JM-]

Nice job grinding out that PR Bri. They just keep coming.


I would defo say you could nail that 315x20 within a year. Great goal mate.

[Keith]

Great increases, bud. Keep it going!!

[Off Road]

Solid progress overall.

[NickAus]

Your getting very strong bro, nice work!!

[brihead301]

Very nice!
!!!!!!!!!!!!!!!!!
!!!!!!!!!!!!!!!!
!!!!!!!!!!!!!!!
!!!!!!!!!!!!!!
!!!!!!!!!!!!!
!!!!!!!!!!!!
!!!!!!!!!!!
!!!!!!!!!!
!!!!!!!!!
!!!!!!!!
!!!!!!!
!!!!!!
!!!!!
!!!!
!!!
!!
!

Thanks bud!!


Nice job grinding out that PR Bri. They just keep coming.


I would defo say you could nail that 315x20 within a year. Great goal mate.

Hells ya man!! I will definately hit that s***!! Thanks bud!


Great increases, bud. Keep it going!!

Thanks brotha!


Solid progress overall.

Thank you my friend!


Your getting very strong bro, nice work!!

Thanks bud, appreciate the words!

[brihead301]

4/23/10 - cycle 8, wave 1

Deadlift

135 x 5
225 x 3
265 x 5 (65%)
310 x 5 (75%)
350 x 11 (85%) - PR

Front squat

45 x 5
135 x 5
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5

Superset #1 - Weighted decline situps/hanging leg raise

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

[brihead301]

4/24/10

Gi Jiu-jitsu

Rank class given by my teachers' teacher. I got my first stripe today!

- learned a bunch of crazy half guard escapes (very technical, advanced stuff)
- about 1 hour of rolling. 3 minutes per person, and I went against just about everyone in the class including the black belt guy that instructed the class. I'm hurtin from that s***!!!
- everyone got promoted!

[Off Road]

I really like that workout on the 23rd. Looks like something I might do. And congrats on the PR.

[Keith]

350x11?! Damn. What's your 1RM? Congrats on the PR.

[borracho]

Nice effin pulls buddy!! 11 reps is damn spiffy!!!!

[Coke]

I got my first stripe today!

Great news, props on those big deads too.

[AKMass]

****, nice pulling! Ditto on the 1rm question. Nice squat session too.

[gatorman2k6]

Awesome work Bri! That is some crazy deadlifting!

[slashkills]

Damn impressive work Bri!

[Cmanuel]

You should change your thread title to "I am a badass"

[KoSh]

Great deadlifting. 350x11 is no joke. That's some killer grip strength as well.

[AKMass]

You should change your thread title to "I am a badass"

I second this, lol.

[brihead301]

I really like that workout on the 23rd. Looks like something I might do. And congrats on the PR.

Thanks bud!


350x11?! Damn. What's your 1RM? Congrats on the PR.

Thanks man! The most I ever pulled was 420 when I was 220 lbs. Now, I'd estimate that my max is probably about 405 - 410...not sure though.


Nice effin pulls buddy!! 11 reps is damn spiffy!!!!

Thanks bud! Much appreciated.


Great news, props on those big deads too.

Thanks brotha!


****, nice pulling! Ditto on the 1rm question. Nice squat session too.

Thanks man....see above, haha!


Awesome work Bri! That is some crazy deadlifting!

Thanks man, I appreciate it!


Damn impressive work Bri!

Thanks bud!


You should change your thread title to "I am a badass"

Haha, nice....I just might!


Great deadlifting. 350x11 is no joke. That's some killer grip strength as well.

Thanks brotha!


I second this, lol.

Haha, thanks!

[brihead301]

4/28/10 - cycle 8, wave 1

OH Press

45 x 8
100 x 5 (65%)
115 x 5 (75%)
130 x 6 (85%) - I wanted to go for a PR, but I just barely grinded out that 6th rep, which is what I've been hitting with 130 for the last 4 times I used that weight for my last set.

Superset #1 - clean and press/CGBP

140 x 5/185 x 7
140 x 5/185 x 7
140 x 5/185 x 7
140 x 5/185 x 6

Superset #2 - curls in the squat rack/DB hammer curls

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

BB Preacher curls

85 x 8

[KoSh]

Great work. Maybe switch to push press to do something different? It seems you're stuck with your OH Press. *shrug*

[Off Road]

I agree with Kosh, a switch might do you good. Great work by the way.

[-JM-]

Crazy pulls Bri! Thats an awesome set, I would be going nuts to see what my 1RM was. You are a patient SOB!

[gatorman2k6]

Great work Bri! I know that's the same reps you've hit for 130, but are you increasing the reps with other weights? If so, I wouldn't worry about it right now, but if you seem to have stalled, then maybe reset or switch exercises like others have suggested. Either way, keep up the great work!

[Coke]

Been maintaining strength extremely well with the overhead presses man, good deal.

[Keith]

Agree with Kosh, maybe switch to jerks. Keep it the same movement, just in a different way. Jerks are fun, you'd probably enjoy them. 405-410 deadlift, eh? We should make some kind of a deadlift comp. between us in the near future. Wait until I get a solid week or two in of training then have a challenge. A 1RM or a certain weight for as many as possible or something... you in, brah??

[AKMass]

Still a nice OH Press despite progression troubles. Normally I hate squat rack curlers, but since you have a 400lb+ DL, I guess I have to make an exception, lol.

[brihead301]

Great work. Maybe switch to push press to do something different? It seems you're stuck with your OH Press. *shrug*

Thanks man! I might possibly switch to a push press as my main lift eventually, but for now I'm gonna try and keep pushing the OH press. I haven't yet stalled because I'm still always hitting my target reps for the 5/3/1 set...once I stall, I'll do a reset or two then consider switching to the push press.


I agree with Kosh, a switch might do you good. Great work by the way.

Thanks man, over time I'll start changing up lifts.


Crazy pulls Bri! Thats an awesome set, I would be going nuts to see what my 1RM was. You are a patient SOB!

Haha, I'm much more interested in hitting rep PR's anymore then weight PR's. This 5/3/1 stuff totally changed my way of thinking regarding lifting, but I love it!! Thanks man.


Great work Bri! I know that's the same reps you've hit for 130, but are you increasing the reps with other weights? If so, I wouldn't worry about it right now, but if you seem to have stalled, then maybe reset or switch exercises like others have suggested. Either way, keep up the great work!

Eh, I still haven't stalled, so I'll wait until I stall to see what happens. I've always hit at least the target reps for all cycles/waves so far, so I'm good still. Thanks for stoppin in!


Been maintaining strength extremely well with the overhead presses man, good deal.

Thanks bud!! That's one hard a** lift to improve in. How Vincent D. pressed 405 is beyond the scope of my understanding.


Agree with Kosh, maybe switch to jerks. Keep it the same movement, just in a different way. Jerks are fun, you'd probably enjoy them. 405-410 deadlift, eh? We should make some kind of a deadlift comp. between us in the near future. Wait until I get a solid week or two in of training then have a challenge. A 1RM or a certain weight for as many as possible or something... you in, brah??

Hmmm...I never did jerks before. I guess that's just a clean and jerk without the clean part? I'll have to look into that. I'm definately down with the deadlift comp too man, let me know when you're ready to go, and we'll talk about what it will be!


Still a nice OH Press despite progression troubles. Normally I hate squat rack curlers, but since you have a 400lb+ DL, I guess I have to make an exception, lol.

Haha, I purposely point out that I do curls in the squat rack because I know how everyone feels about them here on this site. It's my squat rack though....no one else uses it except me, so it's mine!!! I own it!!! If I want to curl in it, I will. No one else is allowed to though except me.

Thanks for stoppin in!

[brihead301]

4/29/10 - cycle 8, wave 2

Squat

45 x 8
95 x 5
135 x 5
185 x 3
210 x 5 (70%)
240 x 3 (80%)
270 x 5 (90%) - As s***tty as I felt yesterday, this 270 still wasn't too bad. I struggled on even the 135 warmup set because my legs were all tight, and my whole body was just beatup from the session on Wednesday....still, 270 wasn't too bad at all which was awesome!!! My goal is 315 x 20. I don't expect to hit this anytime soon, but within a year or two I want to hit that!!!

Big superset #1 - DB bulgarian split squat/BB hack squat/dragon flags/hanging leg raises

40s x 8/235 x 10/bw x 8/bw x 10
40s x 8/235 x 10/bw x 8/bw x 10
40s x 8/235 x 10/bw x 8/bw x 10

MMA

- intense warmup involving jumping rope, lots of situps, pushups, and bw squats, punching and kicking warmups
- 4 rounds kickbox sparring (I still really suck at sparring...which is one of the reasons why I kinda lost interest in this MMA, and chose to focus on BJJ more)
- hundreds of situps to end the class

[Off Road]

315x20 is a great goal. I know you'll make it too.

[borracho]

Nice squatting bro!! It always amazes me what we can do if we just stick with it and push through even if we dont (physically) want to. Awesome job bud.

[Clover]

Good squatting bri, you've got 315x20 in you for sure.

[gatorman2k6]

Good job with the squats Bri! For not feeling up to par, that is still some strong squatting!

[Coke]

Tremendous energy level and drive dude, stamina is off the chain.

[NickAus]

Yep like Coke said, very impressive!!

Keep it up and you will go very far bro!!

[Keith]

Great squatting, dude. Glad to hear that weight felt nice and light. 315x20 would be ****ing epic!! Also a goal of mine!

EDIT: What's your bench at now? Our stats might be the exact same lol, but I have a feeling you've got me on the bench. Mine blows and doesn't seem to move.

[brihead301]

315x20 is a great goal. I know you'll make it too.

Damn right I will!!! Thanks for the support bud!!


Nice squatting bro!! It always amazes me what we can do if we just stick with it and push through even if we dont (physically) want to. Awesome job bud.

I hear ya man....I was quite amazed myself. Thanks for the words bro!!


Good squatting bri, you've got 315x20 in you for sure.

Thanks bud!!


Good job with the squats Bri! For not feeling up to par, that is still some strong squatting!

Thanks man!


Tremendous energy level and drive dude, stamina is off the chain.

Thanks bro, much appreciated!


Yep like Coke said, very impressive!!

Keep it up and you will go very far bro!!

I don't plan on stopping anytime soon...thanks man!!


Great squatting, dude. Glad to hear that weight felt nice and light. 315x20 would be ****ing epic!! Also a goal of mine!

EDIT: What's your bench at now? Our stats might be the exact same lol, but I have a feeling you've got me on the bench. Mine blows and doesn't seem to move.

Hellz ya man...I got 240 x 10, and last time I had 255 for high reps on my back, I felt as if I could have easily banged out 20 (even though I only did 11). I can't wait until the day when I hit 315 x 20!!

I haven't tested my 1RM's since I lost all the weight from MMA, but if I had to guess I could probably do 240 or 245 for 1 rep...maybe even 250 tops. I can bang out 225 x 5 now.

[brihead301]

5/1/10 - cycle 8, wave 2

Bench

45 x 8
135 x 5
165 x 3 (70%)
190 x 3 (80%)
210 x 6 (90%) - not sure if it's a rep PR, but it's a rep PR for me at my current weight of 180 lbs. I could only get 5 the last few times I had 210 in my hands.

Big superset #1 - DB OH press/chinups/BB rows

65s x 6/bw x 10/175 x 5
65s x 6/bw x 10/175 x 5
65s x 6/bw x 10/175 x 5
65s x 6/bw x 10/175 x 5

[Off Road]

Nice benching and that was a BIG super set.

[NickAus]

^That last one looked hard!!

[slashkills]

great work bri!

[Coke]

Nice job bro.

[gatorman2k6]

Great job Bri! That is some great work!

[borracho]

The big superset was BIG! Def like the idea of DB OHPs mixed with the chins and rows. What sort of grip do you tend to stick with on the rows? Or do you mix them up?

[Keith]

You definitely have me on bench. That's a massive superset, too. Looks like a great conditioning workout to help with your BJJ.

[brihead301]

Nice benching and that was a BIG super set.

Thanks brotha!


^That last one looked hard!!

Nah, it was no biggie! Thanks man!


great work bri!

Thanks Slash!


Nice job bro.

Thanks man!


Great job Bri! That is some great work!

Thanks bud, I appreciate it!


The big superset was BIG! Def like the idea of DB OHPs mixed with the chins and rows. What sort of grip do you tend to stick with on the rows? Or do you mix them up?

Thanks bud....I always do overhand grips with the rows. I keep saying to myself that I'm going to give underhands a shot, but I always forget.


You definitely have me on bench. That's a massive superset, too. Looks like a great conditioning workout to help with your BJJ.

Thanks man. Yup all the conditioning definately helps with everything else!

[brihead301]

5/3/10 - cycle 8, wave 2

Deadlift

135 x 5
225 x 3
285 x 3 (70%)
340 x 3 (80%)
370 x 8 (90%) - PR, tired as hell, but still managed to get 8!

SLDL

225 x 10
225 x 10
225 x 10
225 x 10

Superset #1 - weighted decline situps/hanging leg raise

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

No gi Jiu-Jitsu

- jogging, shuffling, pushups, hip escapes
- arm bar drills from the mount and the guard
- triangle drill from guard
- mix triangle, arm bar from guard, and arm bar from mount all together
- 15 minutes of rolling

[KoSh]

Nice. Your deadlift is getting strong bro. Great work!

[ELmx479]

Nice session man, do you use a belt for any of your lifts?

[borracho]

Thanks bud....I always do overhand grips with the rows. I keep saying to myself that I'm going to give underhands a shot, but I always forget.


When I was doing BB rows routinely I would switch over/under, though I favored underhand cause I could use more weight.

Thinking back on it though I really think that was just an ego thing for me, overhand def hit my lats better, though I couldn't use the same weight as with under hand.

Anyway, awesome DLs as always dude! You're turnin into a real pullin machine!

[Off Road]

Impressive pulls Bri.

[gatorman2k6]

Awesome pulls Bri! I am really impressed that you are 8 cycles in and still hitting PRs consistently. Keep up the great work!

[NickAus]

Great pulling mate!!

[Coke]

In a fine groove overall man!!

[slashkills]

Another big session Bri! Keep this **** up!

[brihead301]

Nice. Your deadlift is getting strong bro. Great work!

Thanks man!


Nice session man, do you use a belt for any of your lifts?

Thanks bud...nah, no belt for me!


When I was doing BB rows routinely I would switch over/under, though I favored underhand cause I could use more weight.

Thinking back on it though I really think that was just an ego thing for me, overhand def hit my lats better, though I couldn't use the same weight as with under hand.

Anyway, awesome DLs as always dude! You're turnin into a real pullin machine!

I'm gonna have to experiment with reverse grip rows...maybe next bench day I will do them. Who knows? Maybe I'll like them better then overhand grip...we'll see.


Impressive pulls Bri.

Thanks bud!


Great pulling mate!!

Thanks!


In a fine groove overall man!!

Thanks Coke!


Another big session Bri! Keep this **** up!

Thanks bro!

[brihead301]

5/4/10

Gi Jiu-Jitsu

- jogging, shuffling, ab work, hip escapes
- 45 minutes of sparring for 5-minute rounds at a time...good class
- great workout!

MMA

- jumping rope
- focus mitt work
- worked on the front kick and several counters
- tons of crunches and pushups at the end

[Coke]

Looks real nice, you've got to be on autopilot these days dude.

[brihead301]

Looks real nice, you've got to be on autopilot these days dude.

Haha, yup I've been on Autopilot for years now. Lifting/training is just what I do!

5/5/10 - cycle 8, wave 2

OH Press

110 x 3 (70%)
125 x 3 (80%)
140 x 4 (90%)

Big superset #1 - CGBP/curls in the squat rack/DB hammer curls

170 x 12/90 x 10/45s x 10
170 x 12/90 x 10/45s x 10
170 x 12/preacher curls

[Off Road]

Stop curling in the squat rack...I need the rack for my Tricep Kickbacks :indian:

[brihead301]

S***, my bad....I understand your concern!

[-JM-]

Tight pressing Bri!

Love the militant rack curls, lol.

[Zorachus]

Hey Bri, you going to switch over to the hot new "HTC-12" Routine ?

http://www.wannabebig.com/cat/hypertrophy-cluster-training-hct-12/
http://www.wannabebig.com/forums/forumdisplay.php?71-Hypertrophy-Cluster-Training-%28HCT-12%29

[gatorman2k6]

Great pressing Bri!

[NickAus]

Great work!!

[slashkills]

I love what your doing bri, keep this up

[Clover]

Nice pressing Bri, looks like things are moving along nicely for you.

[borracho]

Nice job on the pressing dude..looks like its moving in the right direction.

[AKMass]

Hey Bri, you going to switch over to the hot new "HTC-12" Routine ?

http://www.wannabebig.com/cat/hypertrophy-cluster-training-hct-12/
http://www.wannabebig.com/forums/forumdisplay.php?71-Hypertrophy-Cluster-Training-%28HCT-12%29

It's only a matter of time B-ri! Resistance is futile!

[Zorachus]

It's only a matter of time B-ri! Resistance is futile!


Anyone else going to jump off 5/3/1 train and jump on the HTC-12 ? I am not sure yet myself, been pretty happy with the 5/3/1

[brihead301]

Tight pressing Bri!

Love the militant rack curls, lol.

Haha militant rack curls! Thanks man.


Hey Bri, you going to switch over to the hot new "HTC-12" Routine ?

http://www.wannabebig.com/cat/hypertrophy-cluster-training-hct-12/
http://www.wannabebig.com/forums/forumdisplay.php?71-Hypertrophy-Cluster-Training-%28HCT-12%29

Nah, I love the 5/3/1. If it ain't broke, don't fix it. I had to learn that the hard way many times throughout life.


Great pressing Bri!

Thanks bud!


Great work!!

Thanks man!


I love what your doing bri, keep this up

Thanks Slash!


Nice pressing Bri, looks like things are moving along nicely for you.

Thanks brotha, I agree!


Nice job on the pressing dude..looks like its moving in the right direction.

Thanks man...ya, it's a bit tough to keep pushing forward on the press, but I'm still managing to squeeze out every last bit of progression I can until I need to reset.


It's only a matter of time B-ri! Resistance is futile!

Haha, nah don't think so man. I'm very happy with this program!


Anyone else going to jump off 5/3/1 train and jump on the HTC-12 ? I am not sure yet myself, been pretty happy with the 5/3/1

I'm not really one to follow trends with routines. I'll admit that I have jumped on the "SS" train, and the "Texas method train" and the 5/3/1 as well....but that's not until I have thouroghly read it through and thought it out. I actually chose to go from SS to the TM to the 5/3/1, because that it a logical progressive program change (SS increases weights every workout, TM increases every week, 5/3/1 increases every month). I don't see the HTC-12 logically fitting into my long term plan.

[brihead301]

I'm just barely able to make it once a week even to either the gym or my MMA/BJJ classes because I'm redoing my kitchen right now. I have no cabinets/sink/refridgerator/etc....so I'm bustin my a** trying to get that back together. I was able to sneak a session in yesterday though.

5/11/10 - cycle 8, wave 3

Squat

45 x 5
95 x 5
135 x 5
185 x 3
225 x 5 (75%)
255 x 3 (85%)
285 x 3 (95%)

superset #1 - DB Bulgarian split squats/ hack squat

40s x 8/235 x 10
40s x 8/235 x 10
40s x 8/235 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

Gi Jiu-Jitsu

- jogging, shuffling, hip escapes, forward rolls
- drilling of arm bar from mount, arm bar from guard, triangle from guard
- learned the 'ezekial choke'
- 15 minutes rolling

Felt good to train again, but unfortunately I'm not sure if I'll be able to get back in there until next week because of my kitchen.

[-JM-]

Life gets in the way sometimes, eh. Fair play for getting in and firing out a solid session.

[Off Road]

It's all good as long as you stock the new kitchen with some good eats.

[borracho]

Glad you were able to sneak away for a quicky dude...it seems to have a way of sorta resetting life and making everything right again.

[gatorman2k6]

Great work Bri! That sucks that you can't get to the gym, but that's life and you'll be even hungrier when you get your kitchen all done.

[Coke]

Good luck with the new kitchen project...this will help give you a break from your intense routines.

[ELmx479]

Very solid session bro, post up some pics of the kitchen when it's all finished.

[AKMass]

Nice job on that last session! I feel your pain with the remodel project. Recently I've redone carpet, back yard, kitchen countertop, complete bathroom remodel, and conversion from propane to natural gas. Still have to rebuild the deck, put in a new kitchen floor, and repaint a good portion of the interior. Then maybe I'll relax a bit lol.

[brihead301]

Life gets in the way sometimes, eh. Fair play for getting in and firing out a solid session.

Yup, can't wait till life gets the f*** out of my way, so I can start hittin it hard again!!! Thanks man!


It's all good as long as you stock the new kitchen with some good eats.

Damn right brotha...with this new kitchen I'm gonna make it a point to start cooking more.


Glad you were able to sneak away for a quicky dude...it seems to have a way of sorta resetting life and making everything right again.

Hells ya man I hear ya. Thanks for the words!


Great work Bri! That sucks that you can't get to the gym, but that's life and you'll be even hungrier when you get your kitchen all done.

This is very true....I still manage to sneak a session in here and there though.


Good luck with the new kitchen project...this will help give you a break from your intense routines.

Thanks man, but I don't want or need a break...this is a forced thing...oh well gotta do what I gotta do.


Very solid session bro, post up some pics of the kitchen when it's all finished.

Will do man, thanks!


Nice job on that last session! I feel your pain with the remodel project. Recently I've redone carpet, back yard, kitchen countertop, complete bathroom remodel, and conversion from propane to natural gas. Still have to rebuild the deck, put in a new kitchen floor, and repaint a good portion of the interior. Then maybe I'll relax a bit lol.

Damn, you definately got a lot more going on then me. I'm just doing my kitchen haha. But it is a pretty major project, and not one that I can sit on either. Being without a kitchen kinda sucks a**. Hopefully it will be finished by next weekend.

[brihead301]

Well, I got to sneak away for another quick session yesterday..

5/13/10 - cycle 8, wave 3

Bench

45 x 5
135 x 5
175 x 5 (75%)
200 x 3 (85%)
225 x 2 (95%) - wow, I thought I'd be able to hit 4 or 5 since I did 220 x 5 pretty easily last cycle. That 5 lbs. makes a difference.

Big superset #1 - DB OH press/Pullups/BB rows

65s x 6/bw x 10/175 x 5
65s x 6/bw x 10/175 x 5
65s x 6/bw x 10/175 x 5
65s x 6/bw x 10/175 x 5

Cardio

Spackling and plumbing

[gatorman2k6]

That is still some great work Bri! You never know, maybe the whole kitchen ordeal has tired/stressed you out and that would definitely take a rep or 2 away. Oh and that superset is crazy as usual.

[borracho]

Dont sweat the bench...the important thing is ya went for it..chalk it up to tiredness from the renovations in the kitchen. I am sure you'll nail it next go'round.

[AKMass]

Well I think a complete kitchen remodel is at least as much work as I've got going on. Nice job on the bench bro!

[Keith]

Yeah, screw HTC-12. There's too many programs out there and far too many trains to hop on. The problem with most people is they lack consistency and always have to try out the new fad. I agree, if it ain't broke, don't fix it. I've been dying to get back on 5/3/1 for a long time, but westside is working too well to switch things up these days, I'll run 'er dry before I change things up again. Like I said, be sure to post some pics up of the kitchen once it's done!

[AKMass]

Yeah, screw HTC-12. There's too many programs out there and far too many trains to hop on. The problem with most people is they lack consistency and always have to try out the new fad. I agree, if it ain't broke, don't fix it. I've been dying to get back on 5/3/1 for a long time, but westside is working too well to switch things up these days, I'll run 'er dry before I change things up again. Like I said, be sure to post some pics up of the kitchen once it's done!

:omg: Take it back! Train hopping is fun!

[Off Road]

Nice job Bri, I'm sure the bench will jump when you get rid of the stressful kitchen job...now get back to work!

[Keith]

:omg: Take it back! Train hopping is fun!

Oops, you weren't suppose to see that. I hope I didn't hurt your feelings.

[NickAus]

Looks like very solid training regardless bro!!

Nice work!!

[slashkills]

awesome work bri! youll get more reps next time just keep bustin ass!

[-JM-]

Bench is a tricky one. 5lbs can be a hell of a difference sometimes. Still a solid session Bri along with all the work your doing in the kitchen.

[brihead301]

That is still some great work Bri! You never know, maybe the whole kitchen ordeal has tired/stressed you out and that would definitely take a rep or 2 away. Oh and that superset is crazy as usual.


Dont sweat the bench...the important thing is ya went for it..chalk it up to tiredness from the renovations in the kitchen. I am sure you'll nail it next go'round.

Thanks man...ya next time I should get another rep or 2!


Well I think a complete kitchen remodel is at least as much work as I've got going on. Nice job on the bench bro!

Ya it's a b****, but it's coming together. Another few days and it should be finished! Thanks man!


Yeah, screw HTC-12. There's too many programs out there and far too many trains to hop on. The problem with most people is they lack consistency and always have to try out the new fad. I agree, if it ain't broke, don't fix it. I've been dying to get back on 5/3/1 for a long time, but westside is working too well to switch things up these days, I'll run 'er dry before I change things up again. Like I said, be sure to post some pics up of the kitchen once it's done!

Thanks man. Yup, I see absolutely no reason to stop this program when it's giving me everything I need as far as strength, conditioning, and hypertrophy goes. I will definately post pics of the kitchen when it's all done!


Nice job Bri, I'm sure the bench will jump when you get rid of the stressful kitchen job...now get back to work!

Eh we'll see. Bench is hard to increase...but yes, possibly it's due to the kitchen stress. Thanks man!



Looks like very solid training regardless bro!!

Nice work!!

Thanks bud!


awesome work bri! youll get more reps next time just keep bustin ass!

Thanks man...I will definately do that!


Bench is a tricky one. 5lbs can be a hell of a difference sometimes. Still a solid session Bri along with all the work your doing in the kitchen.

True that man, thanks. Almost done the kitchen!

[brihead301]

5/18/10 - cycle 8, wave 3

This cycle is taking forever to finish!!!! Kitchen is almost done with remodeling....another few days....some more paint, finish the floor and backsplash...a few moldings....and DONE!!!! I was able to sneak away yesterday and get a session in.

Deadlift

135 x 5
225 x 3
310 x 5 (75%)
350 x 3 (85%)
390 x 6 (95%) - PR +1 rep

Front squat

45 x 5
135 x 5
185 x 8
185 x 8
185 x 8
135 x 10

Superset #1 - weighted situps/hanging leg raise

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

Gi Jiu-jitsu

- jogging, shuffling
- armbar drills from the mount and the guard
- learned the kamora from the guard, and a hip heist sweep in case of a failed kamora
- 15 minutes of INTENSE rolling. I went up against this 18 year old wrestler. He's a cool a** dude, but when we roll he goes all out trying to crank submissions. My teacher always tells us to not focus so much on submitting (this is BJJ not submission grappling), and focus on technique and positions. Well with this dude, I gotta fight for my life!!!! It's a great workout rolling with him, but these young guys are only concerned with destroying s*** rather then learning the subtle art of Jiu Jitsu.

[Off Road]

Cranked out another rep...nice work.

[borracho]

Congrats on the PR...you'll be pulling 405x5 in no time!

[Brian C]

Yo B! Sorry havent been around lately. Just busy and trying to catch up with all my peeps progress. Absolutely killing it regardless bro. Dont sweat the bench. Still a great showing and with the kitchen work and all, it will take its toll a little. And awesome job on the pulls! Congrats on the PR!

[gatorman2k6]

Awesome pulling Bri! That's impressive that even with all the kitchen work, you still manage to hit a PR!

[brihead301]

Thanks guys....honestly, I think the kitchen crap is actually helping me. I mean, it's keeping me from lifting and doing my MMA/BJJ stuff....therefore helping me recover better! I went into the gym yesterday, and those deads felt easy. I probably could have done a few more reps @ 390 too!

[slashkills]

Great **** Bri! I hear ya on the guys who want to go into TRAINING and just tear **** up constantly.

[Clover]

Nice deads Bri!

[Coke]

Glad to see the kitchen project winding down...big day in the regular and fight gyms.

[NickAus]

Really good deadlift PR mate!!

Good steady progress.

[Keith]

Damn! 390x6?! I'm not there, yet! Do you touch-and-go or reset every rep? That's some really solid work there, man. Keep at it!

[ELmx479]

Wow, pulling away from me on those deads for sure. Strong ****t!

[Zorachus]

Shooting first and not asking questions.

I like it. :evillaugh: Bri your a beast

I just got down working out, and taking the Supp "Results" makes me feel like I can push a truck, without wheels.

My log;
http://www.wannabebig.com/forums/showthread.php?136154-36yrs-old-5-3-1-Journal&p=2332339#post2332339

[brihead301]

Cranked out another rep...nice work.

Thanks bud!


Congrats on the PR...you'll be pulling 405x5 in no time!

Thanks man...ya, that's what I was pulling back when I was fatter and stronger. I'd like to hit that again at my current weight.


Yo B! Sorry havent been around lately. Just busy and trying to catch up with all my peeps progress. Absolutely killing it regardless bro. Dont sweat the bench. Still a great showing and with the kitchen work and all, it will take its toll a little. And awesome job on the pulls! Congrats on the PR!

No prob, thanks for stoppin in. Ya man, the kitchen has been a huge project. I've lost like 5 - 7 lbs. so far from it.


Awesome pulling Bri! That's impressive that even with all the kitchen work, you still manage to hit a PR!

Haha, I hear ya. I think the kitchen work, which causes me to not be able to train so frequently, helped my recover and allowed me to hit a PR.


Great **** Bri! I hear ya on the guys who want to go into TRAINING and just tear **** up constantly.

Ya, oh well, It makes me well rounded. Thanks for stoppin in!


Nice deads Bri!

Thanks bud!


Glad to see the kitchen project winding down...big day in the regular and fight gyms.

Hellz ya, thanks brotha Coke!


Really good deadlift PR mate!!

Good steady progress.

Much appreciated, thanks bro!


Damn! 390x6?! I'm not there, yet! Do you touch-and-go or reset every rep? That's some really solid work there, man. Keep at it!

Always reset every rep. I never have done touch and gos. IMO they are kinda harder. Thanks for chekin in!


Wow, pulling away from me on those deads for sure. Strong ****t!

Thanks man! Eh, were right about at the same strength level.


Shooting first and not asking questions.

I like it. :evillaugh: Bri your a beast

I just got down working out, and taking the Supp "Results" makes me feel like I can push a truck, without wheels.

My log;
http://www.wannabebig.com/forums/showthread.php?136154-36yrs-old-5-3-1-Journal&p=2332339#post2332339

I'll have to look into that supp. Right now, I just take protien, but maybe I'll give a new supp a shot just for the hell of it. Thanks for the words brotha!

[brihead301]

5/2210 - cycle 8, wave 3

Finally wave 3 is done!!!! It has been rough trying to get into the gym, but I finally completed this cycle...I can't stop in the middle of a cycle ya know?

OH Press

45 x 5
95 x 5
115 x 5 (75%)
130 x 3 (85%)
145 x 0 (95%) - first time during this 5/3/1 that I didn't hit the targetted reps. I may either repeat this cycle for the press or reset back 10%.

Superset #1 - clean & press/ CGBP

140 x 5/170 x 10
140 x 5/170 x 10
140 x 5/170 x 10
/170 x 10

Superset #2 - curls in the squat rack/DB hammer press

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

BB Preacher curls

85 x 8

[gatorman2k6]

Glad to see that you finally finished the cycle, but I'm sorry to hear that you didn't get the targeted reps. If it were me, which it isn't, I'd just reset now because you are in this for the long haul, so you have plenty of time to build back up. Great accessory work, but what did we tell you about curling in the rack!!!!!

[Kiaran]

What up brother. Just stoppin by to tell ya that you've become a strong bastard! Those deads are most impressive. Don't worry about the bench or ohp. Glad you are doing so well lately. I'll be around more down the road here. Still getting **** together. Stay strong!

[Off Road]

Sorry you didn't get the reps. Really goes to show how an inconsistent schedule can mess with your lifts. You'll get back on track I'm sure.

[slashkills]

Bri your an aminal brother! Keep this up and dont worry about not hitting the targeted reps. Keep pushing and youll get there man.

[Keith]

What does the book say when you don't hit prescribed reps?? **** overhead pressing! lol. Keep at it bro, don't let that phase you!

[Coke]

Quality effort, make no mistake man.

[borracho]

Not bad dude...you've had quite the run as far as hitting the prescribed reps. Shake that **** off and keep with it man.

[Zorachus]

Not sure if I should stick with my 5/3/1 I am doing;
http://www.wannabebig.com/forums/showthread.php?136154-36yrs-old-5-3-1-Journal&p=2337831&posted=1#post2337831

Or go ahead with this new one I posted ?
http://www.wannabebig.com/forums/sho...33#post2337733

Just want to look more like a body builder, with bulging and defined shoulders, and shirt sleeve busting arms, etc...

Which of these two will do that best ?

[NickAus]

Whats your short to mid term goal for the OHP?

Looking strong!!

[Zorachus]

Bri quick question on the days in a week to do 5/3/1 ?

I have mine setup for 4 days in one week, then repeat, but is that giving me too much rest for muscle groups ? So the mains like Bench, Squat, OHP, Deadlifts are only hitting once in a week.

I am doing Sunday-OH Press...Tuesday-Deadlifts...Thursday-Bench...Saturday-Squats...Then rinse and repeat. Or should I combine two main lifts on same day, and run the program every other day, so in one week, your hitting the muscles twice ?

[ELmx479]

I would just keep the same weights for next cycle. I bet once you have the kitchen done and get back on track you will get 145.

[brihead301]

Glad to see that you finally finished the cycle, but I'm sorry to hear that you didn't get the targeted reps. If it were me, which it isn't, I'd just reset now because you are in this for the long haul, so you have plenty of time to build back up. Great accessory work, but what did we tell you about curling in the rack!!!!!

Thanks man! Like I said, that's my squat rack!!! So I can curl in it anytime I want!!


What up brother. Just stoppin by to tell ya that you've become a strong bastard! Those deads are most impressive. Don't worry about the bench or ohp. Glad you are doing so well lately. I'll be around more down the road here. Still getting **** together. Stay strong!

Yo man! It's funny, while I was training the other day, I was actually wondering how you were doing....I was thinking about how I was gonna log my session in, and I thought 'I wonder if Kiaran is still lifting?' then you made a post in my journal. Cool! Good to hear from ya!


Sorry you didn't get the reps. Really goes to show how an inconsistent schedule can mess with your lifts. You'll get back on track I'm sure.

Eh, no biggie. I hit 145 x 1 the previous cycle. It's probably due to the fact that I lost weight from the extra activity and the lack of calories. Thanks for stoppin in!


Bri your an aminal brother! Keep this up and dont worry about not hitting the targeted reps. Keep pushing and youll get there man.

Thanks brotha! The presses are by far the hardest to advance in, but I'll get it, no sweat!


What does the book say when you don't hit prescribed reps?? **** overhead pressing! lol. Keep at it bro, don't let that phase you!

I'm gonna have to go back and read. I think he says to reset back 10%, which I think I will do. Thanks for the words brotha!


Quality effort, make no mistake man.

Thanks Coke!


Not bad dude...you've had quite the run as far as hitting the prescribed reps. Shake that **** off and keep with it man.

Haha, it's been shaken off already! I'll kill it the next time! Thanks man!


Not sure if I should stick with my 5/3/1 I am doing;
http://www.wannabebig.com/forums/showthread.php?136154-36yrs-old-5-3-1-Journal&p=2337831&posted=1#post2337831

Or go ahead with this new one I posted ?
http://www.wannabebig.com/forums/sho...33#post2337733

Just want to look more like a body builder, with bulging and defined shoulders, and shirt sleeve busting arms, etc...

Which of these two will do that best ?

The 5/3/1 is an excellent routine. It can be used as a great hybrid of strength and hypertrophy. Stick with the 5/3/1 style for the main 4 lifts, and get as strong as possible in them. Use the accessory work for hypertrophy by doing high volume, short rest times, supersetting, etc...(bodybuilding type stuff).

Diet manipulation is critical for body composition too. You can have the greatest routine in the world, but you won't get that jacked look without a proper diet.

My suggestion would be to stick with the 5/3/1, and if you want frequent change then make it to the accessory lifts.


Whats your short to mid term goal for the OHP?

Looking strong!!

I don't really have a goal for OHP honestly....or any of my lifts for that matter. My only goal is to make each session better then the previous one. Thanks for the words bro!


Bri quick question on the days in a week to do 5/3/1 ?

I have mine setup for 4 days in one week, then repeat, but is that giving me too much rest for muscle groups ? So the mains like Bench, Squat, OHP, Deadlifts are only hitting once in a week.

I am doing Sunday-OH Press...Tuesday-Deadlifts...Thursday-Bench...Saturday-Squats...Then rinse and repeat. Or should I combine two main lifts on same day, and run the program every other day, so in one week, your hitting the muscles twice ?

I'd think that's a bit too much. Remember, recovery is equally as important then the actual lifting itself. Just look at the program as an upper/lower split. Squat and Deadlift days are for lower body, and OHP and bench days are for upper body. Use the assistance work to other bodyparts. For instance, make bench day your "horizantal push/pull day" - you can do bench, rows, dips, etc..... OHP day can be your vertical push/pull day - do overhead presses, db presses, pullups/chinups, etc....

You can do hamstring assistance work on squat day, and quad assistance work on deadlift day. Therefore your hitting every muscle group, every other day.


I would just keep the same weights for next cycle. I bet once you have the kitchen done and get back on track you will get 145.

Thanks man. Well, I actually did hit 145 x 1 last cycle, but I missed it this time.

[brihead301]

cycle 8, deload - 5/25/10

squat

45 x 5
95 x 5
115 x 5
155 x 5
185 x 5

Superset #1 - dragon flags/hanging leg raises

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

Gi Jiu-Jitsu

- intense warmup
- basic submission drills (arm bars, triangles, etc...)
- learned a side control escape
- 10 minutes of rolling

[gatorman2k6]

Nice deload Bri! Now you should come back nice and rested and hit some more PRs!

[slashkills]

Good work bro. I love your dedication to jiu jitsu.

[Keith]

The 5/3/1 is an excellent routine. It can be used as a great hybrid of strength and hypertrophy. Stick with the 5/3/1 style for the main 4 lifts, and get as strong as possible in them. Use the accessory work for hypertrophy by doing high volume, short rest times, supersetting, etc...(bodybuilding type stuff).

Diet manipulation is critical for body composition too. You can have the greatest routine in the world, but you won't get that jacked look without a proper diet.

My suggestion would be to stick with the 5/3/1, and if you want frequent change then make it to the accessory lifts.

Just thought I'd mention, that's some solid ass advice, lol.

[Coke]

Solid with the training overall, always very nice guy.

[Zorachus]

Just curious, everyone that does the 5/3/1, which program they doing ? The Strength Builder Assistance Work, or Bodybuilder Assistance Work ?

The middle of this page details each;
http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html

The Strength Builders is the "Big but boring" workout, which sound rather straightforward, but can that give you the bulging muscles of a body builder, or just a solid and thick body ?

[Zorachus]

Bri, where ya go man ? Been like 5+ days with no posts ?

[brihead301]

I will be back to the gym today after work to start hittin it hard again. I have been remodeling my kitchen, and the majority of the work is finally done now. I just have to do some trimwork and painting (nothing that causes me to have to miss sessions though). It was a scheduled deload for me anyway, so not going to the gym at all wasn't so bad (although I do prefer to do the lighter deloads as prescribed).

Anyway, everyone that does the 5/3/1 has their own way of doing assistance work. That is one of the nice things about this program. It is very versitile. The commonality is the 5/3/1 lift, but after that, it's up to the individual to choose the assistance work. The book has a few suggestions (if you haven't yet read the book, you should because it will answer just about all your questions).

Personally, I tend to just look at the program as an upper/lower split. I like to keep things simple. On upper body days (bench and OH press), I simply just do upper body lifts (I usually pick 2 - 3), and I vary the rep ranges going low rep/heavy sometimes or high rep/moderate others. For lower body days (squat and deadlift) I do the same, except I'll just pick 2 - 3 lower body lifts each day. I chuck in an isolation lift or two at the end of each day too. Usually OH press day has some direct bicep work, bench day has tricep work, and I just do ab stuff on the lower body days.

I use the assistance as my 'bodybuilding' work, and the 5/3/1 as my strength work (although you can't really isolate one or the other, but that's how I view it mentally). Every 2 or 3 cycles, I'll switch up the assistance lifts I'm doing.

[NickAus]

Deload seems like a great idea!!

Nice work Bri!!

[brihead301]

6/1/10 - cycle 9, wave 1

Back at it again! The kitchen project is (almost) complete, aside from some finishing details like trimwork and stuff. Nothing that's keeping me away from the gym though.

Squat

45 x 7
95 x 5
135 x 5
200 x 5 (65%)
230 x 5 (75%)
260 x 10 (85%) - PR

Superset #1 - DB Bulgarian split squats/hack squat

40s x 10/245 x 10
40s x 10/245 x 10
40s x 10/245 x 10

Superset #2 - dragon flags/hanging leg raises

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

Gi Jiu-jitsu

- basic warmup - jogging, hip escapes, stretching
- armbar from mount drills
- scissor sweep drills
- combining scissor sweep with armbar
- 15 minutes of intense rolling

Good stuff! I feel good today!!