No f***ing around

[ELmx479]

Damn, that GIANT set is insane! 220x4 is solid on the bench. Hopefully I can work my way back up there now that I'm not on a calorie deflect.

[-JM-]

Great squattin back there Bri! You could smoke that 315 easy now. Still not getting a hankering for a test? Not even a little one?

You are the most self controlled dude I know, lol.

[brihead301]

Got a lot of good work done

Thanks man!


Fine fight game prep and lifting, killer giants sets.

Thanks bud...it's fun!


Great work Bri! Your superset makes me want to puke!

Nah, they weren't so bad! Thanks though!


Dude your crazy on those super sets. You are always commenting on my volume I add into my 5/3/1 but Damn those supers look like tons of volume cranked up to 11 :) that's like a cardio work out almost. Keep it up Bro.

Ya, I guess it looks like less when written in "lift 1/lift 2/lift 3" format....thanks though! And your volume is still pretty sick though!


Dude, those aren't even supersets - they're GIANT sets! And they make me want to puke! Solid benching, too! Is it increasing steadily? You should get some videos up in here of your lifts, you got a camera, right?

Everyone is saying that these supersets make them wanna puke, but really they aren't so bad. Bench is nearing a stall, but I still haven't missed the target reps yet in this entire program. This cycle ends with 235 x1, so we'll see how that goes. Ya, I might video some of my lifts sometime. I tend to only video the really cool stuff though like 20 rep sets of squats or whatever.


looks like another dude joined the 5/3/1 dark side :evillaugh:
http://www.wannabebig.com/forums/showthread.php?137942-Boring-but-not-yet-big&p=2365135#post2365135

Nice!!! Another one on the wagon!


Damn, that GIANT set is insane! 220x4 is solid on the bench. Hopefully I can work my way back up there now that I'm not on a calorie deflect.

Thanks man! Ya, I'm slowly but surely gettin that bench up there...it's definately starting to get hard now though...I feel a stall coming on soon.


Great squattin back there Bri! You could smoke that 315 easy now. Still not getting a hankering for a test? Not even a little one?

You are the most self controlled dude I know, lol.

Thanks man! I may be able to get 315 x 1, but I've learned to respect the squat. I've hurt myself a few times from squatting, so I'm in no rush to get the extra weight on the bar. I think I'm doing 295 at the end of this cycle.....definately no rush! I'm not really a 1RM guy either. I just enjoy beating rep PR's for whatever weight I'm using for my final set for the day.

[brihead301]

8/4/10

Gi Jiu-Jitsu

- running, rolling, crunches, etc....for warmup
- learned basic half guard pass
- learned the counter to it
- 20 minutes of rolling

[borracho]

Nice job on the squats, Bri! And the bench is steadily climbing as well!

[brihead301]

Thanks B!

8/4/10 - cycle 10, wave 2

Deadlift
135 x 5
225 x 3
295 x 3 (70%)
335 x 3 (80%)
380 x 5 (90%)

Front Squat

45 x 5
135 x 5
155 x 5
185 x 5
205 x 5
215 x 5 - PR both in weight and reps!

Hanging leg raise

bw x 10
bw x 10

Gi Jiu-jitsu

- warmup
- learned 4 different sweeps from the guard
- 10 minutes of rolling

[Off Road]

Given the big weight being used, I'm going to guess that was a deadlift session. Very nice job.

[brihead301]

Nope overhead press!!!

Haha, I wish. Just fixed it, thanks!

[gatorman2k6]

Great deads Bri! You're also getting very close to repping 2pps front squats. Keep up the good work!

[Coke]

learned basic half guard pass, learned the counter to it...learned 4 different sweeps from the guard

Learning new things is sweet and never gets old, no doubt.

Great workout with the deads and front squats.

[Time+Patience]

I definitely love your Deadlift strength. Keep at it. I'm sure you would run some people into the ground with your workouts. Front Squats are hard as hail, I usually try to do some fresh, b/c they take so much out of me. How long have you been doing Front Squats? I've tried them a # of times, but I just can't get the right feel for them.

[KoSh]

Great deadlifting bri. It's all coming together for you man.

[borracho]

Nice job on the front squat PR dude! They're a PITA for me fo sho.

[Keith]

Damn, nice pulling, bud!! I think last time I pulled sumo I did the exact same weight and reps as you. I don't know how the hell you jump into a work set after only 2 warm-up sets!! haha

[Clover]

Woah...killin those deadlifts dude!

[Cmanuel]

nice stuff in here mate, good to see you're still doing the MMA stuff as well. I bet you are the strongest dude in your class

[StLRPh]

Strong pulling and congrats on the front squat PR

[Zorachus]

How may days a week you stick with on the 5/3/1 Bri ? I tried the 4 days and it was pretty taxing on my body with the amount of volume I do, it just would ware me out. So I am doing 3 days a week, so once a week on the dot I hit the same lifts.

But 3 days doesn't allow for all four main lifts ( Bench, OH Press, Deadlift, Squat ) to be hit once a week. Not sure when I should hit Squat and Deadlifts ? Maybe alternate every other week ? One week do Squat 5/3/1 + Deadlift 5x8@50%, the same day. Then the next week hit Deadlift 5/3/1 and Squat 5x10@50% same day ?

[brihead301]

Great deads Bri! You're also getting very close to repping 2pps front squats. Keep up the good work!

Hell ya man, I can't wait!!! Thanks bud.


Learning new things is sweet and never gets old, no doubt.

Great workout with the deads and front squats.

Yes sir....thanks a lot bud!


I definitely love your Deadlift strength. Keep at it. I'm sure you would run some people into the ground with your workouts. Front Squats are hard as hail, I usually try to do some fresh, b/c they take so much out of me. How long have you been doing Front Squats? I've tried them a # of times, but I just can't get the right feel for them.

Thanks man...I've been doing fronts for about 2 years now. I mainly started doing them so I could get better at racking power cleans, but eventually I started to come to love them. You just gotta stick with them, and your body adapts to the discomfort, and they start to feel very natural. Great quad work!


Great deadlifting bri. It's all coming together for you man.

Thanks bud!


Nice job on the front squat PR dude! They're a PITA for me fo sho.

Thanks man...not sure what a PITA is though???


Damn, nice pulling, bud!! I think last time I pulled sumo I did the exact same weight and reps as you. I don't know how the hell you jump into a work set after only 2 warm-up sets!! haha

Thanks man....nah I do 2 warm up sets, then 2 lighter work sets (as designated by the 5/3/1 percentages), then 1 heavy work set. I only look at it as 1 work set, and all the rest as warmups. It's plenty for me, and I think any more would fatigue me too much.


Woah...killin those deadlifts dude!


nice stuff in here mate, good to see you're still doing the MMA stuff as well. I bet you are the strongest dude in your class

Haha, not quite....I'm stronger then some, but the higher belts kill me because my technique is still white belt level technique. Thanks for the words though man!


Strong pulling and congrats on the front squat PR

Thanks bud!


How may days a week you stick with on the 5/3/1 Bri ? I tried the 4 days and it was pretty taxing on my body with the amount of volume I do, it just would ware me out. So I am doing 3 days a week, so once a week on the dot I hit the same lifts.

But 3 days doesn't allow for all four main lifts ( Bench, OH Press, Deadlift, Squat ) to be hit once a week. Not sure when I should hit Squat and Deadlifts ? Maybe alternate every other week ? One week do Squat 5/3/1 + Deadlift 5x8@50%, the same day. Then the next week hit Deadlift 5/3/1 and Squat 5x10@50% same day ?

I just train 3 days a week, and I cycle through squat, bench, deadlift, OH press. It's just an upper-lower split, so I'm not really concerned with muscle groups because I know it all gets trained.

I don't think your plan is necessary. You would do just fine sticking with the program as you are doing now, 3 days a week and cycling through the days as the program says to.

[brihead301]

8/6/10 - cycle 10, wave 2

OH Press

45 x 5
100 x 3 (70%)
115 x 3 (80%)
130 x 6 (90%)

Superset #1 - clean and press/CGBP

140 x 5/185 x 5
140 x 5/185 x 5
140 x 5/185 x 5
140 x 5/185 x 5 - Damn, I've been doing 140 for clean and press for months now...I think it's time to add some weight to the bar huh?

Superset #2 - BB curl/DB hammer curl

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

BB preacher curl

85 x 10

[Off Road]

Add some weight to that Clean and Press :)
Seriously, nice work as always Bri.

[StLRPh]

Great work Bri, reading your journal and watching a lot of UFC has got me itching to start up grapping again :) Probably not the best time though with my second daughter about 5 weeks away

[borracho]

Thanks man...not sure what a PITA is though???

PITA = Pain In The Ass.

Nice to see you adding some weight back to the OHPs!

[gatorman2k6]

Nice work Bri! Now add some weight to the clean and presses!!

[Coke]

Good job throughout bro, remaining on point.

[Keith]

Solid overhead pressing, bud! +1 to adding weight to the clean and press.

[Kiaran]

Very nice work, Bri! OHP is lookin good. Definitely add more weight to the CnPs. Sometimes you have to bully that **** forward you know?

[NickAus]

Good stuff!!

Is the 220 x4 a PR or not I can not remember exactly?

Great work either way!!

[LuNa]

Looking great Bri as always. You are putting up some serious weight. Im sure you can add some good weight to that clean and press.

[brihead301]

Add some weight to that Clean and Press :)
Seriously, nice work as always Bri.

Haha, will do...thanks man!


Great work Bri, reading your journal and watching a lot of UFC has got me itching to start up grapping again :) Probably not the best time though with my second daughter about 5 weeks away

You should start man.....after the kid is born of course. Good luck man!


PITA = Pain In The Ass.

Nice to see you adding some weight back to the OHPs!

Ah gotcha...thanks bud!


Nice work Bri! Now add some weight to the clean and presses!!

Will do man...thanks a lot!


Good job throughout bro, remaining on point.

Right on brotha Coke...thanks!


Solid overhead pressing, bud! +1 to adding weight to the clean and press.

Hmm....maybe I'll add some weight to the C&P's...this is becoming a common suggestion. Thanks bud!


Very nice work, Bri! OHP is lookin good. Definitely add more weight to the CnPs. Sometimes you have to bully that **** forward you know?

And he's back in the JWing.....since you're like the 50th person that suggested this...I think I will. Thanks bro!


Good stuff!!

Is the 220 x4 a PR or not I can not remember exactly?

Great work either way!!

Nah, no PR...unfortunately. Thanks for the words though bro!


Looking great Bri as always. You are putting up some serious weight. Im sure you can add some good weight to that clean and press.

Thanks man....I will definately shoot for 145 next time.

[brihead301]

8/9/10

No gi Jiu-jitsu

- pretty good warmup - worked up a nice sweat
- trained kamoras and the escapes from both the guard and the N-S position
- 10 minutes of rolling

Damn, I totally dominate the new guys now. These new guys are scrambling around like crazy, and I'm just totally chill and working my techniques, not even breaking a sweat and totally controlling them. I love seeing improvements!!!

[Coke]

Awesome, you are 'that guy' now...some fighters can be way too cool at times, lol.

[brihead301]

Haha, thanks Coke!!! Yup I guess I am 'that guy' huh?

8/10/10 - cycle 10, wave 3

Squat

45 x 5
95 x 5
135 x 5
185 x 3
235 x 5 (75%)
265 x 3 (85%)
295 x 3 (95%) - Easy!!! I always work myself up so much over the last set of squats every wave 3, because it's the heaviest set of each cycle....but once the weight is on my back, I just get to work...and I bang out the set. I've been steadily hitting a triple every cycle so far. I could do more, but I'm just sticking with 3 reps for each wave 3 final set.

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

45s x 10/245 x 10
45s x 10/245 x 10
45s 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

[StLRPh]

Very solid way to end the cycle

[Off Road]

Nice productive cycle Bri.

[gatorman2k6]

Great work Bri! That's awesome that 295x3 was easy.

[mchicia1]

Nice squats, getting close to 3 plates for reps.

I agree on your rep record philosophy...no point in going so far that you get hurt. When I start back up, I will only go for rep record on the 1 rep day and even then, I will stop way before failure.

[Clover]

I get worked up over the squat day too but just like you I'm so pumped up for it that it goes up no problem. Great cycle Bri!

[Keith]

Awesome to see you improving that much in your ground game. Must be a great feeling and I'm sure it's been worth everything you've put into it. And 295x3?!? Deaaam! Solid work, broski! Great to hear you can still bang out more and you have been consistently hitting trips during this cycle.

[Coke]

Way to be going at it dude.

[borracho]

Nice Squats..and awesome to hear about the improvement on the BJ skills (haha)..jk. def awesome work all around bud.

[Kiaran]

Nice squatting, bro! Getting very close to 3pps there. How you liking those hack squats? Those things make my knees scream. How're you liking the mma training these days? Awesome you're improving. I might get into that down the road.

[NickAus]

Doing very very well!!

Congrats on the "easy" squats!!

[-JM-]

Nice squattage Bri. Steady constant progression. Your nailing it mate.

[brihead301]

Very solid way to end the cycle


Nice productive cycle Bri.


Great work Bri! That's awesome that 295x3 was easy.

Thanks bud!


Nice squats, getting close to 3 plates for reps.

I agree on your rep record philosophy...no point in going so far that you get hurt. When I start back up, I will only go for rep record on the 1 rep day and even then, I will stop way before failure.

I actually always go for a rep PR, that's been my main thing with this program. However, for heavy squat day (the last wave of each cycle), I leave a few reps in the tank....as long as I get more then 1, I'm good. 3 is ideal! Thanks for the words.


I get worked up over the squat day too but just like you I'm so pumped up for it that it goes up no problem. Great cycle Bri!

Haha, definately. Thanks man!


Awesome to see you improving that much in your ground game. Must be a great feeling and I'm sure it's been worth everything you've put into it. And 295x3?!? Deaaam! Solid work, broski! Great to hear you can still bang out more and you have been consistently hitting trips during this cycle.

Thanks bud...yup I love the BJJ....definately worth all the training time!


Way to be going at it dude.

Thanks bud!


Nice Squats..and awesome to hear about the improvement on the BJ skills (haha)..jk. def awesome work all around bud.

Thanks man...yup, been practicin those BJ skillz!


Nice squatting, bro! Getting very close to 3pps there. How you liking those hack squats? Those things make my knees scream. How're you liking the mma training these days? Awesome you're improving. I might get into that down the road.

Thanks man....actually hack squats are extremely easy on the knees IMO. Regular squats and fronts are much worse I think.....I actually haven't done MMA in about 6 months. I just do Jiu Jitsu now. MMA isn't my thing.


Doing very very well!!

Congrats on the "easy" squats!!

Thanks bud!


Nice squattage Bri. Steady constant progression. Your nailing it mate.

Thanks bro!

[brihead301]

8/12/10

Gi Jiu-Jitsu

- pretty intense warmup
- Arm bar and omoplata drilling
- worked guard passes and defenses
- 10 minutes of rolling

[Zorachus]

Bri are you doing the program every other day ? Or a strict 4 days per week ?

I was thinking of sticking to a strict schedule working out only 3 days per week, of like Sun/Tue/Thur, & then Sun again and cycle through all 4 lifts days, opinion ?

[brihead301]

Bri are you doing the program every other day ? Or a strict 4 days per week ?

I was thinking of sticking to a strict schedule working out only 3 days per week, of like Sun/Tue/Thur, & then Sun again and cycle through all 4 lifts days, opinion ?

Nah, I never lift 4 days a week. I've always done just 3 days a week. That's really all that's necessary for me.

I usually shoot for M/W/F, but sometimes I have to switch it up a bit depending on my schedule. Sometimes I'll do M/T/F or M/W/S or M/T/TH, etc.....but I only do 3 days a week though, and sometimes 2 of the days are consecutive days in a row. I prefer 3 non-consecutive days though if possible.

[Zorachus]

Nah, I never lift 4 days a week. I've always done just 3 days a week. That's really all that's necessary for me.

I usually shoot for M/W/F, but sometimes I have to switch it up a bit depending on my schedule. Sometimes I'll do M/T/F or M/W/S or M/T/TH, etc.....but I only do 3 days a week though, and sometimes 2 of the days are consecutive days in a row. I prefer 3 non-consecutive days though if possible.

Thanks Bri for reply. I agree 4 data of heavy lifting in one week is just too much for my body. I get drained and worn out big time. But 3 days is just right and allows for the important recovery.

So who will be NHL camps next season ? My HAWKS got rid of like half their best players, they will be a 3rd or 4th place team this year. Bit in Hockey all that counts is just making the playoffs, we haven the 7 and 8 seedteams take down the #1's.

[brihead301]

Ya man I definately agree! I'm not a huge follower of hockey, but I'm definately a big football fan, and all I gotta say is GO BIRDS!!!

8/12/10 - cycle 10, wave 3

Bench

45 x 5
135 x 5
185 x 5 (75%)
210 x 3 (85%)
235 x 1 (95%) - still haven't stalled in Bench yet during 1 whole year into this 5/3/1 program. As long as I hit the prescribed reps each day, I'm good to go!

Big superset #1 - DB OH Press/chinups/reverse grip BB Rows/dips

50s x 10/bw x 10/145 x 10
55s x 10/bw x 10/145 x 10
60s x 8/bw x 10/145 x 10/bw x 20
65s x 6/bw x 10/145 x 10/bw x 20

[Coke]

... I'm good to go!

No doubt man, always good to go with it all and manage to stay on point.

[Keith]

235?! Damn, nice work. I forget, what's your PR?

Since you write the word often, I have to point it out -- It's "defin'i'tely", not "defin'a'tely", just like you would say it. :)

[slashkills]

Good **** bri! Huge superset bro. Thatd kill me

[Zorachus]

235 x 1 is still very impressive, your really getting somewhere now. What was your x 1 best one year ago ? I am sure not close to 235. Great gains Bri

[Off Road]

Not stalling for a year is very impressive. Can't wait to see where it ends up.

[Kiaran]

One whole year of 531? Damn time flies. Bench is getting strong, bro. How much you gonna increase that lift then on the next cycle? Cool about the MMA thing, man, sounds like you really are loving the Jiu Jitsu. That's one hell of a ****ing superset btw! How'd you feel at the end of that thing?

[borracho]

Holy **** @ the supersets!! And its cool to hear you haven't stalled..guess when you have a solid plan layed out **** happens smoothly.

[brihead301]

No doubt man, always good to go with it all and manage to stay on point.

Thanks bro!


235?! Damn, nice work. I forget, what's your PR?

Since you write the word often, I have to point it out -- It's "defin'i'tely", not "defin'a'tely", just like you would say it. :)

A gotcha....I never knew that actually. Good look. Bench PR ever is like 255, but I was about 220 lbs. when I did that. I'm 175 - 180 now.


Good **** bri! Huge superset bro. Thatd kill me

Thanks man...nah, it's no big thing!


235 x 1 is still very impressive, your really getting somewhere now. What was your x 1 best one year ago ? I am sure not close to 235. Great gains Bri

1 year ago, I was 220 lbs. I'm 40 lbs. lighter now. But I'm almost at the same strength level I was at back then, so I know I'm making progress!


Not stalling for a year is very impressive. Can't wait to see where it ends up.

I hear ya man...thanks. I may have to start gaining some weight soon though if I plan to continue getting a stronger bench.


One whole year of 531? Damn time flies. Bench is getting strong, bro. How much you gonna increase that lift then on the next cycle? Cool about the MMA thing, man, sounds like you really are loving the Jiu Jitsu. That's one hell of a ****ing superset btw! How'd you feel at the end of that thing?

I increase 5 lbs. per cycle. No microloading on a program that makes only monthly increases. I've been doing supersets like that for a while now, so I'm very used to it....I can bang through them like nothing now. Thanks for the words man!


Holy **** @ the supersets!! And its cool to hear you haven't stalled..guess when you have a solid plan layed out **** happens smoothly.

Hell ya man!! Thanks a lot! Ya man, I love the 5/3/1!!

[brihead301]

8/16/10 - cycle 10, wave 3

Deadlift

135 x 5
225 x 3
315 x 5 (75%)
355 x 3 (85%)
400 x 3 (95%) - not too bad...got 395 x 1 last cycle! I'm up in the 400's again though!

Front squat

45 x 5
135 x 5
155 x 5
185 x 5
205 x 5
215 x 5

Hanging leg raise

bw x 10
bw x 10
bw x 10

No gi Jiujitsu

- intense warmup, lots of cardio
- practiced basic guard passes
- 1/2 hour of guard pass only sparring

[NickAus]

Nice pulls!!

[Keith]

Nice ****ing pulling, bud!! 400x3 is getting up there! Your front squatting pwns mine!

[Coke]

4pps with the deads is serious bro, digging the front squats too.

[Off Road]

Congrats on breaking into the 400s.

[Kiaran]

**** dude, you're gettin strong! Tripled 400? I got some work to do to catch ya. You can keep your front squats...**** those things. You're in damn good shape bro. How do you feel?

[borracho]

Heck yea!! Nice to see the DL progress man...and the front Squats are really climbing!!

[StLRPh]

great pulling, some serious progress to go from 395 x 1 to 400 x 3

[brihead301]

Nice pulls!!

Thanks bud!!


Nice ****ing pulling, bud!! 400x3 is getting up there! Your front squatting pwns mine!

Yup, my best rep'd deads was 410 x 3 back when I was heavier....so I'm almost there again! THanks man!!


4pps with the deads is serious bro, digging the front squats too.

Not quite 4 pps yet...still got 5 more lbs. to go!!! Thanks though bud!


Congrats on breaking into the 400s.

Thanks man...it's been a while since I've been into the 400's!


**** dude, you're gettin strong! Tripled 400? I got some work to do to catch ya. You can keep your front squats...**** those things. You're in damn good shape bro. How do you feel?

Haha, I love front squat man!!! Thanks...I feel great because of the shape I'm in!!! I feel sh***y for other reasons though....but hey, that's life!


Heck yea!! Nice to see the DL progress man...and the front Squats are really climbing!!

Thanks man...ya I'm almost at 2pps on the fronts!! Can't wait!


great pulling, some serious progress to go from 395 x 1 to 400 x 3

Ya it's weird, sometimes I'm strong...sometimes I weak with deads. Maybe next week I'll struggle with 350....but then the week after that I'll SMOKE 405!!!! It's very unpredictable. Thanks though!

[Off Road]

Ya it's weird, sometimes I'm strong...sometimes I weak with deads. Maybe next week I'll struggle with 350....but then the week after that I'll SMOKE 405!!!! It's very unpredictable. Thanks though!
I'm the same way with squats and deads. Some days it feels light and other days it feels like a ton. I think there are so many variables that contribute to this it's hard to get them all lined up sveral sessions in a row. But making them a focus seems to help. Good luck.

[mchicia1]

235 bench, 295 squat, and 400 deadlift are really good for being only 180. Looks like you are well acclimated to the consistent Jiu-Jitsu training you have been doing.

[brihead301]

Thanks guys!!

One more session, which will be today....then deload!!! I'm starting to really appreciate these deloads!

8/17/10

Gi Jiu-jitsu

- armbar drills
- learned 2 different lapel chokes
- rolled for about 15 minutes
- got my a** kicked for the last 2 days, ughhh.....sometimes I suck at jiujitsu, and sometimes I'm awesome!!!

[brihead301]

8/18/10 - cycle 10, wave 3

OH Press

45 x 5
120 x 5 - messed up and put 10's on instead of 5's oh well
125 x 3 (85%)
140 x 3 (95%)

Superset #1 - OH Press/BB curls/DB hammer curls

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

Short and sweet. I'll be campin out at the Folk fest for my deload gettin hammered and killing lots of brain cells. Till next week!

[Coke]

- got my a** kicked for the last 2 days, ughhh.....sometimes I suck at jiujitsu, and sometimes I'm awesome!!!

In my opinion it's good to get your ass kicked around a bit, that leads to accelerated improvement.

[Off Road]

Have fun on the vacation...or whatever you call it.

[LuNa]

The consistent progress you have made is incredible Bri. Its amazing to think you are almost as strong as you were when you were 40 lbs heavier. Im so jealous of your pulls, congrats with moving back into the 400lbs :).

[Time+Patience]

1 year ago, I was 220 lbs. I'm 40 lbs. lighter now. But I'm almost at the same strength level I was at back then, so I know I'm making progress!

That's tremendous progress right there! I don't think you can discount that aspect. You've dropped 40 pounds in BW and are still right around that same Bench max. Awesome work.

[Keith]

Where art thou?

[Zorachus]

Have fun camping

[Keith]

Have fun camping

Ah, thank you.

[borracho]

musta killed a few too many brain cells and forgot to enter the workouts? or forgot about the workouts all together?
Or instead of chilling on vacation, you were forced to bust out with your BJJ swiss army knife of skills and kick some ass, and now you're taking a break in an 8x8 cell with a lady named big pete???

[brihead301]

Ugghhhh I'm back. Yes, I killed a lot of brain cells, and I'm still not quite right. Ah gotta love it though!!!

8/24/10

Gi Jiu-jitsu

- standard warmup of running, abs, and pushups
- armbar drilling for a few minutes
- 30 minutes of sparring

Ouch that was tiring.

[brihead301]

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
260 x 10
275 x 5
290 x 3
265 x 8
265 x 10
265 x 11
280 x 5
295 x 3
270 x 5
285 x 4
300 x 3
270 x 7

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
215 x 3
230 x 1
210 x 5
210 x 5
220 x 4
235 x 1
225 x 3
240 x 0

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
355 x 5
375 x 8
395 x 1
355 x 11
355 x 11
380 x 5
400 x 3
360 x 10
385 x 3
405 x 3

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
120 x 9
125 x 8
135 x 4
125 x 8
125 x 8
130 x 6
140 x 3
130 x 6
135 x 4
145 x 0

[brihead301]

8/25/10 - cycle 11, wave 1

Squat

45 x 5
95 x 5
135 x 5
185 x 3
205 x 5 (65%)
235 x 5 (75%)
270 x 5 (85%) - simply didn't have it in me to shoot for more then just the prescribed reps. Normally, I would have shot for 10 reps, but not yesterday!

Superset #1 - DB bulgarian split squats/BB hack squat

50s x 8/255 x 8
50s x 8/255 x 8
50s x 8/255 x 8 - finally increased the weight in these lifts after sticking with 45s/245 for several months

Superset #2 - dragon flags/hanging leg raises

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

[ELmx479]

Good to see your alive bro! Split squats with 50's is pretty impressive. Some DOMS should be on it's way....

[Off Road]

Welcome back. Glad you had a good break.

[Keith]

Great to have ya back. I don't blame you for only doing the prescribed reps.

[Coke]

Dude is back to the daily grind, good deal, lol...look forward to seeing you advance further this season.

[gatorman2k6]

Good to have you back Bri! Now worries in going for just the prescribed reps, that's why Wendler made it so flexible. You'll get back in the groove shortly.

[-JM-]

Thats a tidy session getting back Bri.

Prescribed reps is great. Avoids dissapointment.

Cool about the increase on the supp stuff too.

Its Friday...........you know what that means? Yes, Ben & Jerrys. Calories = reps. Fact.

[StLRPh]

good work getting back to it

[NickAus]

Strong work bro!!

[brihead301]

Thanks guys!

8/26/10 - cycle 11, wave 1

Bench

45 x 5
135 x 5
165 x 5 (65%)
190 x 5 (75%)
215 x 5 (85%)

Big superset #1 - DB OH press/pullups/dips/reverse grip BB rows

50s x 10/bw x 10/bw x 20/145 x 10
60s x 7/bw x 10/bw x 20/145 x 10
70s x 2 & 50s x 5/bw x 10/bw x 20/145 x 10

[gatorman2k6]

Great work Bri! Strong benching and crazy superset!

[Coke]

Session is looking very good bro.

[NickAus]

All your lifts on that table you wrote look great!!

Plenty of work for sure!!

[Brian C]

Killer stuff Bri! Training looks really good. Glad you had some fun time off too!

[Keith]

215x5 is solid, brah!! Your super sets continue to impress the hell out of me. That's a ton of work in such a short amount of time. I guess that helps keeping you in shape, though!

[borracho]

Both workouts are looking good bud...glad to see you back at it.

[brihead301]

Thanks for all the words guys!!! I've been extra tired lately for some reason, but no sweat. I'm still making progress! Yesterday, I was passing out at work...then I had to go to the doctors (and I was falling asleep there too). I sooooo wanted to just go home and take a long a** nap.....but I trained anyway.

8/30/10 - cycle 11, wave 1

135 x 5
225 x 3
275 x 5 (65%)
320 x 5 (75%)
360 x 10 (85%) - PR +1 rep easy!!!

Front squat

45 x 5
135 x 5
155 x 5
185 x 5
205 x 5
225 x 5 - PR in weight and reps!! 1st time ever doing 2 pps on front squats. It definately was a tough set. I wanted to stop at 3, but I grinded out 2 more!

Hanging leg raise

bw x 10
bw x 10
bw x 10

No Jiu-jitsu for a week, because the school's closed until next Tuesday. I'm enjoying the extra free time!

[Off Road]

Dang dude...all that drama and you still set a PR? I want whatever your doctor gave you...nice job!

[StLRPh]

2 solid PRs!

[Coke]

On serious autopilot these days, lol - got the big effort in regardless.

[Keith]

That 360x10... was that bicep curlz?! Nice PR, budday. 2 PPS is awesome to front squat, congrats! *cough* definitely.

[gatorman2k6]

Great work Bri! 2 PRs in one session is awesome!

[brihead301]

That 360x10... was that bicep curlz?! Nice PR, budday. 2 PPS is awesome to front squat, congrats! *cough* definitely.

Haha, I do always f*** up that word, don't I?

[jed]

Hey, bri! Looking good in here man! I like that session with the big deadlifts 360x10 and then crushing 225 for 5 on the front squats, that's a great effort and great achievement! Hope all is well with you bro, i'll be back around here more often.

[Kiaran]

Love seeing your progress laid out when you do the list of numbers. Making great gains and keeps me motivated to stick with my program, bro. Those deadlifts are getting stronger every single time you pull! Sounds like you needed some more sleep. Right there with ya. As you start lifting heavier on the deads, you're gonna get more zapped from doing them. Just a heads up.

[brihead301]

Hey, bri! Looking good in here man! I like that session with the big deadlifts 360x10 and then crushing 225 for 5 on the front squats, that's a great effort and great achievement! Hope all is well with you bro, i'll be back around here more often.

Good to see ya back around Jed!! Thanks for the words man!


Love seeing your progress laid out when you do the list of numbers. Making great gains and keeps me motivated to stick with my program, bro. Those deadlifts are getting stronger every single time you pull! Sounds like you needed some more sleep. Right there with ya. As you start lifting heavier on the deads, you're gonna get more zapped from doing them. Just a heads up.

Thanks man....ya that's just my final set of each day that I record, because I'm always trying to hit new rep PR's. Ya man, deads definately do kick my ass!!! I know the feeling very well!

[brihead301]

9/1/10 - cycle 11, wave 1

OH Press

45 x 5
100 x 5 (65%)
115 x 5 (75%)
130 x 6 (85%)

Superset #1 - Clean and press/CGBP

145 x 5/185 x 5
145 x 5/185 x 5
145 x 5/185 x 5
145 x 3/185 x 5 - I finally added some weight to the C&P's....5 more lbs.!

Superset #2 - BB Preacher curls/DB hammer curls

85 x 10/45s x 10
85 x 10/45s x 10
85 x 8

[Off Road]

Tons of basic pressing. I like it. Your tris must have been on fire.

[borracho]

Haha, I do always f*** up that word, don't I?
http://www.wannabebig.com/forums/showthread.php?122843-Definately&highlight=

[brihead301]

Haha, I can't spell buisness...or business....or buisiness....balls I have no clue how to spell that one!

[StLRPh]

great work

[Keith]

http://www.wannabebig.com/forums/showthread.php?122843-Definately&highlight=

Haha.



Haha, I can't spell buisness...or business....or buisiness....balls I have no clue how to spell that one!

Ridiculous for me. I always spelled it rEdiculous. I even say it like that, haha.



Nice pressing, bud. Your shoulders must be super taxed after all that!

[Coke]

Nice job throughout man.

[gatorman2k6]

Nice work Bri! I hate most of those words in that thread. Thankfully my computer has spell check for everything I type, so I always know if I misspelled something.

[ELmx479]

Doing really well with all your lifts man. 225x5 front squat is very respectable.

[jed]

If only all of you were as smart as me you would have no trouble spelling whatsoever. Not many can reach my level of prestige though. That is some solid OH pressing dude at 130 for 6!! Nice work. How do you like the clean and press? Do you full clean and then jerk, power clean and mili press, or what? Solid either way, those things kill!

[NickAus]

Seems like I missed a lot, some great work and big numbers!!

[brihead301]

great work

Thanks bud!


Haha.




Ridiculous for me. I always spelled it rEdiculous. I even say it like that, haha.



Nice pressing, bud. Your shoulders must be super taxed after all that!

Thanks man! Nah, my shoulders are fine....my biceps are sore as hell though!


Nice job throughout man.

Thanks brotha Coke!


Nice work Bri! I hate most of those words in that thread. Thankfully my computer has spell check for everything I type, so I always know if I misspelled something.

Haha, thanks man!


Doing really well with all your lifts man. 225x5 front squat is very respectable.

Thanks bud...ya I'm proud to finally hit the 2 PPS for the front squat!


If only all of you were as smart as me you would have no trouble spelling whatsoever. Not many can reach my level of prestige though. That is some solid OH pressing dude at 130 for 6!! Nice work. How do you like the clean and press? Do you full clean and then jerk, power clean and mili press, or what? Solid either way, those things kill!

Thanks broski....I just do a power clean, then I just do a push press from the rack position. I can push press a pretty decent amount of weight relative to my strict OH press.


Seems like I missed a lot, some great work and big numbers!!

Ya, I have trouble trying to keep up with everyone's journals too...I'm a busy ass mofo. Thanks for the words man!

[brihead301]

9/2/10 - cycle 11, wave 2

Squat

45 x 5
95 x 5
135 x 5
185 x 3
220 x 3 (70%)
250 x 3 (80%)
285 x 4 (90%)

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

50s x 8/255 x 8
50s x 8/255 x 8
50s x 8/255 x 8

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

[StLRPh]

Big squatting. I still get tired just looking at your supersets :drooling:

[Off Road]

The big workouts just keep coming like clockwork.

[gatorman2k6]

Great squatting Bri! Great supersets as usual too.

[Keith]

Awesome squatting, Brian! How bad are the DOMS from your supersets, especially #1?

[brihead301]

Thanks guys...yup I'm on auto-pilot...I just go to the gym and train 100% everytime. There is no being tired, or not feeling like it. I don't really get much DOMs though suprisingly. I'm sore in my biceps today from the 3 sets of preacher curls on Wed, but that's about it!

[Keith]

I'm sore in my biceps today from the 3 sets of preacher curls on Wed, but that's about it!

LOLorz.

[jed]

Damn man, that superset of bulging splits and yack squats had to be terribad. "A+" for raping yourself.

[Coke]

I still get tired just looking at your supersets

No joke, dude be doing tons of 'em in one shot, lol.

[-JM-]

Great squattin' Bri. What is your PR with 285? Was that not it? Youre conditioning must be through the roof. It would take one hell of a beasting to give you decent DOMS these days.

'yack squats'.....lol, nice one Jed.

[Brian C]

Excellent squat session bro! Great stuff

[brihead301]

Thanks a lot everyone for all the words! Yup, I'm just following the 5/3/1 religiously and not changing a damn thing. I've been doing it for over a year now, and I still haven't stalled. In the beginning people told me that I should be adding weight to the bar, but I'm glad I didn't and I just followed the natural progression. Slow, steady progress is the way to go IMO rather then trying to put tons of weight on the bar really quick.


Great squattin' Bri. What is your PR with 285? Was that not it? Youre conditioning must be through the roof. It would take one hell of a beasting to give you decent DOMS these days.

'yack squats'.....lol, nice one Jed.

Nah, that wasn't a PR in either weight or reps. I've done 325 x 5 before. The most I have squatted during 5/3/1 was 295 x 3 so far....but no 285 x 4 wasn't a PR for me. Thanks for the words though brotha!

[brihead301]

9/8/10 - cycle 11, wave 2

Bench

45 x 5
135 x 5
175 x 3 (70%)
200 x 3 (80%)
225 x 3 (90%)

Big superset #1 - DB OH press/Chinups/Dips/reverse grip BB rows

50s x 10/bw x 10/bw x 20/145 x 10
60s x 8/bw x 10/bw x 20/145 x 10
70s x 3/bw x 10/bw x 20/145 x 10

Gi Jiu-jitsu

- light warmup
- arm bar, triangle, kamoura, americana, etc... drililng
- 20 minutes of rolling

I really wish that we didn't focus so much on submissions in my school. IMO, Jiu-jitsu is about controlling your opponent, getting the dominant position, and then doing the submission. I bought a good book, so I can learn in the proper order. Everyone is so "submission minded", that they are totally lacking learning the beginning and necessary aspects of BJJ - survival, escapes, the basics of each position, etc....It's kind of frustrating, but at the same time I know that I have the right attitude. While all these brand new white belts are scrambling around trying to crank out submissions in any way they can (with horrible form, and absolutely no chance of pulling them off if they were to try them on a higher belt), I spend my time focusing on solidifying THE BASICS, and not making my opponent tap.

[Off Road]

Do you think the popularity of MMA has changed the way they teach?

[brihead301]

Do you think the popularity of MMA has changed the way they teach?

Possibly, but I don't think that's the problem. My school was primarily a BJJ school for many years, but then after MMA became popular they started with the MMA program. Possibly, they tend to focus on submissions to keep people interested.....I guess people are concerned more with becoming bada** rather then learning BJJ.

I think another problem though is that there are many different experience levels in my class, so they gotta teach some advanced stuff and some basic stuff. I guess proper teaching could only happen on a one-on-one basis, but since that's not the case I'll just have to do my studies on the side, and practice what I feel I should be practicing during my sparring sessions.

I don't mean to badmouth my school or anything, but it gets annoying how so many people in this class treat the rolling/sparring like a life or death fight, rather then as just a learning experience. But hey, I guess you gotta adapt and learn how to train against every type of person no matter how they choose to spend thier time training.

[gatorman2k6]

Great work Bri! Now I've got to attempt a triple with 225! I've never tried it, but this will be extra motivation to get it. Crazy superset as expected too! Sorry to hear about the class, but I'm sure you'll do your thing and get it all figured out.

[StLRPh]

Possibly, they tend to focus on submissions to keep people interested.....I guess people are concerned more with becoming bada** rather then learning BJJ.

I think you hit the nail on the head with this part.

[Time+Patience]

Are submissions in BJJ the equivalent to the bench press in weightlifting? People just want to do the "manly" stuff and see how much you can do or how quick you can do it.

I love your tenacity, it's very inspiring. I'd hate doing those supersets week after week, well maybe not, but it just has to be so hard. I give you much props on what you do.

[Mark!]

Until I got my brown belt, we had crap shoots during classes. Somedays it was good because some of the less experienced people wouldn't show up, others it was real slow and more of a cardio work out. Luckily, our sensei is old school, he teaches Judo from the ground up, not just getting someone to tap. It's always fun having some guy come in that can't control his own body, let alone mine. They come in, want to learn MMA stuff, think it's UFC and don't understand that there's discipline far beyond anything they'll ever possess. However, some pull through and are better for it, other just end up going to a MMA school.

[Keith]

Great benching, Brian! Accurate perspective on BJJ. I think that's how every martial art has turned into for the most part, though. Well, at least the most popular ones based on the experience of what the UFC fighters have (BJJ, Judo and Muay Thai). Don't you?

[NickAus]

Looking good!!

Position before submission is what one of my coachs always said.

[Coke]

Glad to see so much objectivity with the MMA, viewing it from all sides leads to expertise imo.

[Mark!]

Looking good!!

Position before submission is what one of my coachs always said.
I like that a lot. Perfectly said. I don't dislike MMA, I just don't like it in the Judo dojo, there's no place for it. MMA needs to be trained in an MMA studio, and a lot of people don't know the difference. I've even dabbled in BJJ and traditional boxing. But I never wanted to learn BJJ in Judo, or Boxing in BJJ. Too many people aren't educated enough to respectively understand they're learned in different atmospheres.

[brihead301]

You guys see where I'm coming from....good deal. Yes, exactly as Time & Patience said, submissions are kinda like the bench press of BJJ. I'm so not worried about submitting people, but rather I focus on things like focusing on technique rather then strength, escaping inferior positions, controlling my opponent once I'm in a dominant position, guard passing, keeping them in my guard, recovering guard, sweeps, and even submissions too. But honestly getting the submission is the least of my worries in BJJ, because there's SOOO much other stuff to focus on that's more important.

Now, a lot of the other guy's in the class have one thing in mind when they roll - MUST DESTROY ENEMY!!!

But on the bright side, learning to defend and not waste energy against these guys will certainly help my game tenfold!

Yes, position before submission is what my coach always says too, and I know that I have a LONG way to go before I'm capable of consistently getting the dominant position....so I need to focus on that first!

It's cool to hear that other guys here are experienced in a lot of these martial arts too!

[mchicia1]

Does your strength from the weight room help you at all with your fighting? I want to try muai thai but the instructor said my strength will not help me at all.

[brihead301]

Yes, my strength does help me....and it also helps my endurance as well. But using strength and endurance are the opposites of what BJJ focuses on. When I find myself "winning" due to my strength, I immediately know I'm doing something wrong.

[mchicia1]

Yes, my strength does help me....and it also helps my endurance as well. But using strength and endurance are the opposites of what BJJ focuses on. When I find myself "winning" due to my strength, I immediately know I'm doing something wrong.

I just want to learn some basic fighting for self defense purposes, so it is fine by me if my strength lets me win :).

[brihead301]

I just want to learn some basic fighting for self defense purposes, so it is fine by me if my strength lets me win :).

Strength will ALWAYS help you out, and in something like Muai Thai, I'd say it would be very beneficial. There is absolutely no reason to get stronger. I'm all about being strong!

It's just that in BJJ, the main focus is to NOT use strength and speed, but leverage and technique! That doesn't mean I'm gonna stop training for strength though!

[brihead301]

9/9/10 - cycle 11, wave 2

Deadlift

135 x 5
225 x 3
300 x 3 (70%)
340 x 3 (80%)
385 x 3 (90%) - just went for precribed reps....they were very hard today

front squats

45 x 5
135 x 5
175 x 10
175 x 10
175 x 10
175 x 10 - ha, and I remember when I used to struggle to do 175 x 10 front squats...today, all 4 sets were pretty easy!

No-Gi Jiu-Jitsu

- intense warmup with running, hip escapes, pushups, crunches, streching
- learned a few wrestling takedown techniques
- 15 minutes of rolling

[Off Road]

Nice job on everything, especially the front squats.

[Coke]

Way to keep at it all, got a nice flow going in here and making things happen as planned, props.

[mchicia1]

Nice deadlifting. I would kill to find someone to squat/deadlift with at my gym around where I live. I literally only saw ONE Person in 1 year deadlifting. I have NEVER seen one person do a real squat. If I was still living in Philly, id probably join your gym lol. Actually, the ballys on 15th and walnut was pretty solid...had 4 or 5 powerlifter type guys there. I miss it a lot.

[gatorman2k6]

Great job Bri! That's awesome how you've made so much progress on the front squats.

[jed]

Love seeing that 175 4x10 on front squats bro. Crazy that you've been doing 5-3-1 for over a year and have yet to stall. What's that tell you about the program? AND what does that tell you about yourself? Hard work and consistency pays off that's for damned sure. Keep at it with the BJJ, you are a machine bro.

You play guitar, right?

[Kiaran]

Awesome deadlifting, bro! I am loving the progress in this journal. You should be proud of where you are at. I get motivated to go bust my ass every time I step in here, bro. Keep the numbers coming!

[NickAus]

Yeah your numbers are climbing steady!!

Well done!

[-JM-]

Great session Bri. Love that DL/front squat combo. Used to use it myself.

[borracho]

Probably smart to stick with the prescribed reps for the DLs...I am sure it'll set you up nicely for next DL session. Lookin good bri!

[brihead301]

Nice job on everything, especially the front squats.

Thanks bud!


Way to keep at it all, got a nice flow going in here and making things happen as planned, props.

Thanks Coke!


Nice deadlifting. I would kill to find someone to squat/deadlift with at my gym around where I live. I literally only saw ONE Person in 1 year deadlifting. I have NEVER seen one person do a real squat. If I was still living in Philly, id probably join your gym lol. Actually, the ballys on 15th and walnut was pretty solid...had 4 or 5 powerlifter type guys there. I miss it a lot.

Thanks man. Ya, it's a rare thing to see people squatting and deadlifting. It's common knowledge around these forums, but in real life, no one does it! 15th and Walnut is a bit far from me, but I got lucky and I found a little powerlifting type gym near me, which is usually very dead and has all necessary equipment.


Great job Bri! That's awesome how you've made so much progress on the front squats.

Thanks bud!


Love seeing that 175 4x10 on front squats bro. Crazy that you've been doing 5-3-1 for over a year and have yet to stall. What's that tell you about the program? AND what does that tell you about yourself? Hard work and consistency pays off that's for damned sure. Keep at it with the BJJ, you are a machine bro.

You play guitar, right?

Thanks bud! Yes I love the program. I've been on it for about 14 months now, and I've only had to reset my press, and that's it! Everything else has been consistently moving forward! And ya man, I do play guitar!


Awesome deadlifting, bro! I am loving the progress in this journal. You should be proud of where you are at. I get motivated to go bust my ass every time I step in here, bro. Keep the numbers coming!

Haha, thanks man....I feel the same way when I read your journal!


Yeah your numbers are climbing steady!!

Well done!

thank brotha!


Great session Bri. Love that DL/front squat combo. Used to use it myself.

Yup, it's a killer, but I love it!


Probably smart to stick with the prescribed reps for the DLs...I am sure it'll set you up nicely for next DL session. Lookin good bri!

Ya, sometimes I just can't get those extra few with the deads, but no sweat. I still got the prescribed reps though.

[brihead301]

9/11/10

Gi Jiu-jitsu

- Warm up that made me sweat my balls off
- learned several variations of the basic scissors sweep, plus a more advanced cross-grip sweep
- 15 minutes of rolling

9/13/10 - cycle 11, wave 2

OH Press

45 x 5
105 x 3 (70%)
120 x 3 (80%)
135 x 4 (90%)

Superset #1 - clean and press/CGBP

145 x 5/195 x 5
145 x 5/195 x 5
145 x 5/195 x 5
145 x 5/195 x 4

Superset #2 - BB preacher curls/DB hammer curls

85 x 10/45s x 10
85 x 10/45s x 10
85 x 10

No gi Jiu-jitsu

- bunch of wrestling stuff. I hate it when they teach us that stuff, because I have no interest in it.

[Coke]

Learning new techniques can't be beat, good deal on those scissors and cross-grip sweeps.

[gatorman2k6]

Good work Bri! I know you've mentioned it before, but which type of jiu-jitsu do you prefer, gi or no gi? My friend mainly does gi, but he occasionally does no gi. He has a background in wrestling though, so unlike you, he loves it when they do wrestling stuff.

[NickAus]

Wrestling stuff is the best bro!!

Good that they teach it as some BJJ schools are lacking take down skills big time and I think the students have a false sense of their fight ability.

Training looks really good!!

[Keith]

Damn, overhead pressing a plate for 4 reps!? Where did that come from? That 1st superset looks brutal! Aren't your tris fried by the end?! I see you upped the weight on the clean and press this time? How did that feel? Boo for wrestling.

[Kiaran]

Aww ****, repping those plates. Love the supersets. Have you noticed a difference in your body from all the supersets you've been doing? What are the goals in the next 6 months man?

[brihead301]

Learning new techniques can't be beat, good deal on those scissors and cross-grip sweeps.

Thanks brotha! Yup, new techniques are certainly nice to learn.


Good work Bri! I know you've mentioned it before, but which type of jiu-jitsu do you prefer, gi or no gi? My friend mainly does gi, but he occasionally does no gi. He has a background in wrestling though, so unlike you, he loves it when they do wrestling stuff.

I like gi because that's where you learn Jiu-Jitsu the best. No-gi is awesome too, but too much sweatyness going on in no-gi so it's kinda nasty. Thanks for checkin in!


Wrestling stuff is the best bro!!

Good that they teach it as some BJJ schools are lacking take down skills big time and I think the students have a false sense of their fight ability.

Training looks really good!!

I see what you're sayin, but I take Jiu-jitsu to learn Jiu-jitsu, not wrestling. That's why I didn't like MMA, because they taught too much s*** all at once. I want to learn one single discipline - ground fighting. After that, I'll train in some form of striking game, probably muai thai. Then I'll focus on takedown game - either judo or wrestling. When they teach us wrestling in Jiu-jitsu class, it's not like we learn the stuff anyway, because it's one class out of a whole month's worth of classes where they teach us a few takedown moves....then we don't really drill them again except for just that one single class. I'd learn wrestling the best if I were to focus purely on wrestling.


Damn, overhead pressing a plate for 4 reps!? Where did that come from? That 1st superset looks brutal! Aren't your tris fried by the end?! I see you upped the weight on the clean and press this time? How did that feel? Boo for wrestling.

Nah, it's no big thing. I was always doing that. I actually reset my OHP down 10% a few cycles ago because I stalled at 145 lbs. I'm now just slowly approaching back to where I initially stalled at. I definately felt the extra 5 lbs. on the clean and press and the CGBP though! I'm sore as hell!!!


Aww ****, repping those plates. Love the supersets. Have you noticed a difference in your body from all the supersets you've been doing? What are the goals in the next 6 months man?

Haha, thanks...135 ain't s*** though man. 225 is a goal to shoot for! I used to be all lean and cut from eating well, and doing all this cardio, but my diet is kinda crappy right now, so I don't feel as lean as I used to be (even though I weigh the same....weird huh?). But I do feel that my conditioning is pretty good, although it certainly could be improved! 6 months goal? I'd say just keep sticking to the 5/3/1 program and making steady progress. I don't really have any short or long term goals. I just like to make every session harder then the previous one!

[brihead301]

9/14/10

Gi Jiu-jitsu

- moderate warmup
- learned some side control escape, and transitions from side control to mount and knee-on-belly
- went over basic triangle from guard
- 30 minutes of intense rolling

great cardio workout!

[Off Road]

I know you like ground fighting, but first, you have to get it to the ground :)

[brihead301]

A fight will end up on the ground anyway. But my point is, that teaching wrestling once or twice a month, and then almost never drilling those moves again for a very long time really isn't teaching us much about takedowns.

I learn the Jiu-jitsu moves because we drill the same stuff over and over and over, class after class.....That s*** gets drilled into my head.

Now, teaching us a single leg takedown, and a few defenses against it once, and then never touching on it again for 3 months isn't really going to teach us much about how to do a single leg takedown.

If I wanted to properly learn takedowns, I'd need to take a wrestling or Judo class. If I wanted to learn striking, I'd need to take a boxing or muai thai class. Jiu-jitsu is the ground aspect of it IMO.

[Time+Patience]

A fight will end up on the ground anyway. But my point is, that teaching wrestling once or twice a month, and then almost never drilling those moves again for a very long time really isn't teaching us much about takedowns.

I learn the Jiu-jitsu moves because we drill the same stuff over and over and over, class after class.....That s*** gets drilled into my head.

Now, teaching us a single leg takedown, and a few defenses against it once, and then never touching on it again for 3 months isn't really going to teach us much about how to do a single leg takedown.

If I wanted to properly learn takedowns, I'd need to take a wrestling or Judo class. If I wanted to learn striking, I'd need to take a boxing or muai thai class. Jiu-jitsu is the ground aspect of it IMO.

:clap: Bravo! Very well put. I can definitely relate to this concept as I'm going to school to become a teacher. Why do we teach something for a brief period of time and then not bother with it again for a long time.

I definitely see where you are coming from, so the question I'll ask is there another place that would be better for you to take lessons at? Or is this just something that you will have to put up with to get to the techniques that you are truly concerned and interested in?


Another comment, I thought that 5-3-1 asked for you to hammer your last working set if you can, so why do you choose not to? If you can Clean and Press 145 for reps, then I know you can do more on overhead presses than 135x4. Correct me thinking on this, please.

[slashkills]

still kicking ass bri!

[NickAus]

I see what you're sayin, but I take Jiu-jitsu to learn Jiu-jitsu, not wrestling. That's why I didn't like MMA, because they taught too much s*** all at once. I want to learn one single discipline - ground fighting. After that, I'll train in some form of striking game, probably muai thai. Then I'll focus on takedown game - either judo or wrestling. When they teach us wrestling in Jiu-jitsu class, it's not like we learn the stuff anyway, because it's one class out of a whole month's worth of classes where they teach us a few takedown moves....then we don't really drill them again except for just that one single class. I'd learn wrestling the best if I were to focus purely on wrestling.

Very smart!!

I see your point and agree with you bro.

[brihead301]

:clap: Bravo! Very well put. I can definitely relate to this concept as I'm going to school to become a teacher. Why do we teach something for a brief period of time and then not bother with it again for a long time.

I definitely see where you are coming from, so the question I'll ask is there another place that would be better for you to take lessons at? Or is this just something that you will have to put up with to get to the techniques that you are truly concerned and interested in?


Another comment, I thought that 5-3-1 asked for you to hammer your last working set if you can, so why do you choose not to? If you can Clean and Press 145 for reps, then I know you can do more on overhead presses than 135x4. Correct me thinking on this, please.

Nah, my school is a good school. Then again, it's the only place Ii've ever trained BJJ before...but I'm happy with it. I think that just like anything else, it all depends on how much I want to learn. I spend time reading about BJJ on my own, and I treat my rolling sessions as learning sessions rather then always trying to win. So I think I have a decent attitude. I understand why they are teaching the wrestling, because yes, takedowns are important. But this school also has an MMA program, so I think that they are assuming that most guys doing the BJJ class are doing the MMA as well (I used to do MMA, but then I stopped because I didn't like it). But for the most part we learn BJJ, and I'm happy with that. I'll just take what I need when they teach wrestling, and consider it a good cardio workout.

About the OH press...135 x 4 was all I had in me. I can push press much more then I can strict press. On page 74 of this journal, I keep a log of every "final set" that I have done since the very beginning of the 5-3-1 program. Back when I was training with lighter weights, I'd get 10+ reps all the time. Now, I'm in cycle 11, and I'm just barely hitting the target reps (but I'm still hitting them, so all is good!)

Thanks for the words brotha!

[brihead301]

9/16/10 - cycle 11, wave 3

Squat

45 x 5
95 x 5
135 x 5
185 x 3
235 x 5 (75%)
270 x 3 (85%)
300 x 3 (95%) - YA!!! First time I've done 300 lbs. since 12/26/08 (page 4 of this journal!!!)

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

50s x 8/255 x 8
50s x 8/255 x 8
50s x 8/255 x 8

Superset #2 - dragon flags/hanging leg raises

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

No-gi Jiu-jitsu

- Very intense warmup with lots of running, dynamic squats and lunges, which really sucked because of the gym session I was just coming from
- arm bar and sweep from the guard drilling
- learned a basic half guard sweep
- 15 minutes of rolling

[Off Road]

Woohoo...I've been waiting for that 300. And you owned it with 3 reps. Congrats.

On a side note about martial arts. My son's school recently switched teachers. He has a greater focus on conditioning and less focus on training moves. Is it common to do 20+ minutes of conditioning and only spend about 15 minutes on skills? I can understand being warmed up, but I'm not paying to get my boy in shape; I'm paying to have him learn how to defend himself.

[brihead301]

Woohoo...I've been waiting for that 300. And you owned it with 3 reps. Congrats.

On a side note about martial arts. My son's school recently switched teachers. He has a greater focus on conditioning and less focus on training moves. Is it common to do 20+ minutes of conditioning and only spend about 15 minutes on skills? I can understand being warmed up, but I'm not paying to get my boy in shape; I'm paying to have him learn how to defend himself.

Thanks man!

In BJJ we usually spend about 15 minutes warming up....then about 20 - 30 minutes on learning a few moves (or drilling basic moves that we already know)...then about 15 - 30 minutes sparring. You learn the most by a.) drilling basic moves over and over and over thousands of times, and b.) sparring intelligently (meaning that you are actually putting your moves into practice).

What type of martial arts is your son learning? If self defense is what you want him to learn, I'd say to avoid things like Tae Kwan Do or Karate.

BJJ, Muai Thai, Wrestling or Krav Maga would be the most applicable. Krav Maga being the best for pure street fighting. BJJ is awesome because most fights end up on the ground, so being able to dominate an opponent (especially a bigger and stronger one) on the ground is an excellent skill to have. Muai Thai is great stand-up, and involves lots of sparring and it's just pure badass!!! Wrestling is great for learning how to get the guy down on the ground, which is a very useful skill as well! Personally, I feel a well rounded fighter needs to have 1.) takedown skills, 2.) standup/striking skills, and 3.) ground fighting skills. Someone taking just an "MMA" class, will be learning all these things, but since they are learning them all at once with no detailed focus in any single one of them, they will be missing out. That's why any good MMA fighter trains each discipline separately. My one instructor, who is 21 years old and is now offically pro, has 10+ years of boxing under his belt, a purple belt in BJJ, and has been wrestling since he was 14. He also has a black belt in Tae Kwan Do, but he also is in agreement that it is basically useless.

I talk to many guys that have black belts in Tae Kwan Do or karate that are in my class, and they all agree that they really aren't very useful for self-defense.

Sorry I'm rambling. I drank a big cup of coffee this morning!

[Coke]

Taking it to a new level with the squats, & with the fight game too for that matter, impressed-to-date bro.

[Keith]

That's awesome to finally be squatting 300 again! Did 300 this time around feel lighter and more controlled than last time? Great job, Brian. Patience is paying off.

[Off Road]

Bri, my son's original instructor was a cop. He focusses his students on techniques from several different styles but only tries to teach what is handy in real life situations. He spends a lot of time educating the kids on kidnapping and sexual predators. His philosophy is that he doesn't teach martial arts, he teaches self defense. He teaches the kids karate, jui jitsu, judo, wrestling, and much more. He even teaches the kids how to escape from the trunk of a car and how to handle playground bullies.

The problem is, he has become more involved in teaching at the univertity and helping the community through rape prevention and such. So his classes were taken over by one of his top students. I like the student, but he is much more into the whole MMA stuff and runs his classes like a training camp. He yells and degrades the slower students, he hasn't taught the safety stuff in months, and he is really into the conditioning stuff.

I would find a new school, but I hear the original instructor will be coming back and I really liked him. So I'm waiting to see what happens. But I'm only going to wait for so long before my son stops enjoying the classes.

[Brian C]

My man pots and pans!!! Congrats bro! 300 club bound for you. Sorry I havent been around much, but it looks like I stepped in at a good time:thumbup:

[-JM-]

Congrats Bri. Been waiting to see you smash that 300 mark and smash it you did. I hope you are celebrating with a pint of B&J...or beer, lol!

[StLRPh]

great job on the squats.

My question for you is when you roll do you start on your knees, feet or butt? When we rolled we started on our feet usually, so while we didn't drill the takedowns constantly the opportunity to use them (wrestling or judo) was there every day. I found huge changes in my game when I went from starting on my knees to starting on my butt and then again when I went to starting on my feet.

[ELmx479]

That has to feel great repping 300 again after all that time along with a much lower body weight. It's funny to think 300lbs would crush most people just to stand with it on their back.

[NickAus]

You seem to have a good take on self defence bro.

One good thing about wrestling as self defense is it will make it hard for someone to actually get you down where they can do the real damage, once your on the ground you will almost never get a one on one.

People tend to think of wrestling as taking people down as opposed to stopping someone taking you down if you see what I mean.

Like your thoughts on all though.

[brihead301]

Taking it to a new level with the squats, & with the fight game too for that matter, impressed-to-date bro.

Thanks man....I'm just cruisin along here...these weights are starting to get heavy though!


That's awesome to finally be squatting 300 again! Did 300 this time around feel lighter and more controlled than last time? Great job, Brian. Patience is paying off.

Thanks man...yes, the 300 definately felt much better this time. Last time I did it was when I was running the TM, and I was adding 10 lbs./week, which was way too much for me. I'm adding just 5 lbs./cycle now, so I'm much more controlled this time!


Bri, my son's original instructor was a cop. He focusses his students on techniques from several different styles but only tries to teach what is handy in real life situations. He spends a lot of time educating the kids on kidnapping and sexual predators. His philosophy is that he doesn't teach martial arts, he teaches self defense. He teaches the kids karate, jui jitsu, judo, wrestling, and much more. He even teaches the kids how to escape from the trunk of a car and how to handle playground bullies.

The problem is, he has become more involved in teaching at the univertity and helping the community through rape prevention and such. So his classes were taken over by one of his top students. I like the student, but he is much more into the whole MMA stuff and runs his classes like a training camp. He yells and degrades the slower students, he hasn't taught the safety stuff in months, and he is really into the conditioning stuff.

I would find a new school, but I hear the original instructor will be coming back and I really liked him. So I'm waiting to see what happens. But I'm only going to wait for so long before my son stops enjoying the classes.

That sounds like a good class your kid is in (before the MMA guy took over that is). Unfortunately that stuff happens though. Hopefully the old teacher comes back. If not, there's always other schools out there. That's kinda messed up that a teacher would talk down to the slower students like that. What a dick.


My man pots and pans!!! Congrats bro! 300 club bound for you. Sorry I havent been around much, but it looks like I stepped in at a good time:thumbup:

Haha no worries, thanks man!


Congrats Bri. Been waiting to see you smash that 300 mark and smash it you did. I hope you are celebrating with a pint of B&J...or beer, lol!

Well B&J and beer are always a staple of my diet...but the real celebrating will come once I'm doing 3 pps. again. That's the milestone I'm patiently waiting for. Thanks for the words man!


great job on the squats.

My question for you is when you roll do you start on your knees, feet or butt? When we rolled we started on our feet usually, so while we didn't drill the takedowns constantly the opportunity to use them (wrestling or judo) was there every day. I found huge changes in my game when I went from starting on my knees to starting on my butt and then again when I went to starting on my feet.

We usually start either on our knees or in the opponents guard. We very rarely start on our feet, unless we're going over wrestling stuff that day (which, as I said only happens like once per month). Thanks for the words brotha!


That has to feel great repping 300 again after all that time along with a much lower body weight. It's funny to think 300lbs would crush most people just to stand with it on their back.

Haha, true that. Ya it felt nice man, definately! Thanks for the words!


You seem to have a good take on self defence bro.

One good thing about wrestling as self defense is it will make it hard for someone to actually get you down where they can do the real damage, once your on the ground you will almost never get a one on one.

People tend to think of wrestling as taking people down as opposed to stopping someone taking you down if you see what I mean.

Like your thoughts on all though.

You definately make a good point there. I do agree with you on all aspects. I definately think that wrestling is a very important skill to have. It's one of the 3 main components - striking, takedown/takedown defense, and ground fighting. But again, I'd need to join a wrestling class to actually learn it. Once per month just ain't cuttin it. It sounds like you know your stuff man! Good stuff!

[brihead301]

9/18/10

Gi Jiu-jitsu

- moderate warmup
- worked on basic side control escape
- worked on preventing guard passes
- 20 minutes of rolling

[mchicia1]

You have really followed 5/3/1 to a T...good job. Nice, steady gains over the last year.

[brihead301]

9/20/10 - cycle 11, wave 3

Bench

45 x 6
135 x 5
190 x 5 (75%)
215 x 3 (85%)
240 x 0 (95%) - I finally stalled in bench...I made it to cycle 11....now I'm debating either running cycle 12 with the same weight, or doing a 10% reset. I'm thinking the latter is probably the better idea.

no rest

185 x 6
135 x 10

Giant set - DB OH press/pullups/dips/reverse grip BB rows

50s x 10/bw x 10/bw x 20/145 x 10
50s x 10/bw x 10/bw x 20/145 x 10
50s x 10/bw x 10/bw x 20/145 x 10

I'm trying to improve my supersetting to increase my endurance, so I'm trying to reduce my rest times. I kept rest times between exercises to 15 - 20 seconds, and between sets to about 5 minutes. I felt kinda sick afterwards too. It was good stuff though!

No gi Jiu-jitsu

- moderate warmup
- arm bar drilling from the mount and guard
- arm bar defense from guard
- 15 minutes of rolling

[Zorachus]

9/20/10 - cycle 11, wave 3

Bench

45 x 6
135 x 5
190 x 5 (75%)
215 x 3 (85%)
240 x 0 (95%) - I finally stalled in bench...I made it to cycle 11....now I'm debating either running cycle 12 with the same weight, or doing a 10% reset. I'm thinking the latter is probably the better idea.


I'm trying to improve my supersetting to increase my endurance, so I'm trying to reduce my rest times. I kept rest times between exercises to 15 - 20 seconds, and between sets to about 5 minutes. I felt kinda sick afterwards too. It was good stuff though!




I would suggest doing a 10% reset, it can't hurt growth too much, plus will be better in longer run, and will make you feel fresh the first month doing the 10% less.

Also your rest between sets of 15-20sec is very impressive. Is that for all exercises besides the 5/3/1 ?

[StLRPh]

I can't remember where I saw them (so this probably isn't very helpful) but I remember seeing a lot of good takedowns from the knees once. May have been Roy Harris but don't count on that. Anyway, they worked pretty well b/c no one had any idea what the hell I was doing :)

[mchicia1]

Sucks that you stalled but it happens...first time in over a year is good man.

Try this next time you go for your 1 rep week....pull out 15 or 20 pounds higher weight than you your target weight that day and just hold it for 3 or 4 seconds, then rerack it and put on your target for that day. It may give you the mental edge to hit your target weight. I know on days where the weight feels heavy, this helps me tremendously. Last week 250 was my 2nd set on the 5/3/1 week and it felt heavy as **** and my target was 280 that day. I pulled out 300, held it, then 280 felt like nothing...hit 2 easy reps with it.

[ELmx479]

What are your thoughts on doing 3x5 or 5x5 sets across for bench? It seems like a good bit of people, myself included make little progress using 5/3/1 for bench. Nice work on the superset, I would die with only 15-20 seconds of rest between all of those lifts. You would be an animal with barbell complexes.

[gatorman2k6]

Just trying to get caught up; dude that's awesome that you are back to squatting 300! It's even better that it felt more solid than when you did it before. They way you are killing it on 5/3/1, I'm not surprised with how comfortable you are getting with these weights. I've noticed with Sheiko, that all the volume has definitely helped my confidence and made me more comfortable with heavier weights. Regarding the bench, I'd go with a 10 percent reset. I did that when I did 5/3/1 and it definitely helped me hit more PRs, but then again, you've been running 5/3/1 a lot longer than I did, and with much more success, so go with your gut feeling.

[Time+Patience]

It looks like you have a decision to make here. You could go either way, but if you stay with the same weights for the next cycle, then you may find yourself in the same position the cycle following. I'd say reset it and then look to see what you have to change in the future.

Great year thus far.

[mchicia1]

What are your thoughts on doing 3x5 or 5x5 sets across for bench? It seems like a good bit of people, myself included make little progress using 5/3/1 for bench. Nice work on the superset, I would die with only 15-20 seconds of rest between all of those lifts. You would be an animal with barbell complexes.

I agree with this. I have seen very little progress so far as well, but I am going to give it a chance for at least a couple of cycles. I made really good progress on bench doing it twice a week with Madcow 5x5, however, it makes it tough to increase your military press while doing this method.

[Kiaran]

Man, great work, bro. Awesome that you made it this far with the routine and actually reached a stalling point. That's more than I can say for my progress. Definitely do a 10% reset. If you felt more aggressive you could take it to 5-7% instead. There's no hard line at 10% right? I bump my numbers around all the time as I feel necessary. No sense in working with something if it doesn't feel like a challenge is all I'm tryin to say I guess. Is this the first lift that has stalled or just the first time stalling on bench so far on 531?

[jed]

I'm with the 10% reset. Absolutely awesome that you went 11 cycles without needing one. I think Wendler said his best was 8 in the book, so you beat his record! Great work with the 300 for 3 reps on squatting dude, thats a long time since you've squatted 300, has to feel good again i'm sure! I was wondering about guitar cause I just moved in with a buddy and he's got tons of guitars and amps and i'd love to start playing. He's trying to teach me some stuff. What is your opinion on the best way to start learning the basics of guitar? Electric 6 string, have amps and picks and everything available.

[Off Road]

I'm going against the grain...
If the sets leading up to the final set feel comfortable enough, I'd try the same weight again next cycle. You might suprise yourself. If it's still stalled, then drop the precentage. It's just one more cycle to see what will happen after putting a whole year into it.

[mchicia1]

I'm going against the grain...
If the sets leading up to the final set feel comfortable enough, I'd try the same weight again next cycle. You might suprise yourself. If it's still stalled, then drop the precentage. It's just one more cycle to see what will happen after putting a whole year into it.

Was just about to say this....

I say attempt the same weight again. Think about it...you have 2 weeks of weight you KNOW you can handle and hit your reps with. This alone may get you the strength you need to hit that 1 rep on that 3rd week. If you stall again, then you can reset it.

[borracho]

I agree with offroad and chicia....but then again I havent had linear unstalled progress like you have so maybe the other method is the way to go. Either way, very nice progress in here.

I really dig that giant SS of the 4 exercises. I had done similar (4 exercises 3 circuits) and was trying hard to work up to 5 circuits...def is draining and would leave me dead at the end. GL with the next cycle...no matter which direction you go I am sure you'll grow from it, one way or another.

[Keith]

Damn dude, sorry to see a missed weight. I'm going to agree with Offroad. It's plenty of time to hit other weights that aren't as heavy and attempt it again. There are many reasons for a missed weight, so it may not be due to a lack of strength. Go for it next time around!

[mchicia1]

Do you follow the deload strictly every 4th week? I feel like i never need it on my upper body stuff...

[brihead301]

I would suggest doing a 10% reset, it can't hurt growth too much, plus will be better in longer run, and will make you feel fresh the first month doing the 10% less.

Also your rest between sets of 15-20sec is very impressive. Is that for all exercises besides the 5/3/1 ?

Thanks! The 15-20 seconds is in between the exercises that make up the giant set or supersets that I do. After each group of lifts that make up the complex, I rest for about 5 minutes.


I can't remember where I saw them (so this probably isn't very helpful) but I remember seeing a lot of good takedowns from the knees once. May have been Roy Harris but don't count on that. Anyway, they worked pretty well b/c no one had any idea what the hell I was doing :)

I'm gonna look into that...thanks! Yes, we do start on our knees, so that stuff would be great for me to learn!


Sucks that you stalled but it happens...first time in over a year is good man.

Try this next time you go for your 1 rep week....pull out 15 or 20 pounds higher weight than you your target weight that day and just hold it for 3 or 4 seconds, then rerack it and put on your target for that day. It may give you the mental edge to hit your target weight. I know on days where the weight feels heavy, this helps me tremendously. Last week 250 was my 2nd set on the 5/3/1 week and it felt heavy as **** and my target was 280 that day. I pulled out 300, held it, then 280 felt like nothing...hit 2 easy reps with it.

Excellent idea man...I will definately do that from now on. It's like doing walk-outs with squats, only for bench! I definately see that helping!


What are your thoughts on doing 3x5 or 5x5 sets across for bench? It seems like a good bit of people, myself included make little progress using 5/3/1 for bench. Nice work on the superset, I would die with only 15-20 seconds of rest between all of those lifts. You would be an animal with barbell complexes.

IMO, I have no clue how to get a stronger bench and OH press routine-wise. The only things that have ever worked for me are 1.) microloading, and 2.) gaining weight. I've never tried westside though, but 5x5's and 5/3/1 still result in a stall at about the same max weight for me. I don't want to gain weight, so I'm considering microloading.


Just trying to get caught up; dude that's awesome that you are back to squatting 300! It's even better that it felt more solid than when you did it before. They way you are killing it on 5/3/1, I'm not surprised with how comfortable you are getting with these weights. I've noticed with Sheiko, that all the volume has definitely helped my confidence and made me more comfortable with heavier weights. Regarding the bench, I'd go with a 10 percent reset. I did that when I did 5/3/1 and it definitely helped me hit more PRs, but then again, you've been running 5/3/1 a lot longer than I did, and with much more success, so go with your gut feeling.

Thanks man! At first I was considering the 10% reset, but after listening to all of these suggestions, I'm thinking give the 240 another go...I'll have all of wave 1 and 2 to prepare for the big wave 3....plus michia's suggestion to hold a heavier weight in my hand to mentally prepare myself is a damn good idea!


It looks like you have a decision to make here. You could go either way, but if you stay with the same weights for the next cycle, then you may find yourself in the same position the cycle following. I'd say reset it and then look to see what you have to change in the future.

Great year thus far.

Thanks bud...I'm gonna give it one more shot then possibly do a reset....no rush!


I agree with this. I have seen very little progress so far as well, but I am going to give it a chance for at least a couple of cycles. I made really good progress on bench doing it twice a week with Madcow 5x5, however, it makes it tough to increase your military press while doing this method.

As I said above, progress in bench and OH press for me only comes through gaining weight and microloading. I'm thinking using powerlifting methods would help too (training partial ROM to train weak points, speed work, chains, bands, etc....), but I don't see myself doing any of that right now. I find it very difficult to increase the pressing movements simply with just a barbell and weights and any routine, without adding bodyweight.


Man, great work, bro. Awesome that you made it this far with the routine and actually reached a stalling point. That's more than I can say for my progress. Definitely do a 10% reset. If you felt more aggressive you could take it to 5-7% instead. There's no hard line at 10% right? I bump my numbers around all the time as I feel necessary. No sense in working with something if it doesn't feel like a challenge is all I'm tryin to say I guess. Is this the first lift that has stalled or just the first time stalling on bench so far on 531?

Thanks man...yup, it's been about 14 months and no stall (well, I did stall in the OH press a cycles back and had to reset 10% there). Squats and deads are still steadily increasing though! I do like the way that you manipulate the numbers the way you do...very intelligent way of training! I should follow that line of thinking rather then sticking to the cookie-cutter weights already layed out for me.


I'm with the 10% reset. Absolutely awesome that you went 11 cycles without needing one. I think Wendler said his best was 8 in the book, so you beat his record! Great work with the 300 for 3 reps on squatting dude, thats a long time since you've squatted 300, has to feel good again i'm sure! I was wondering about guitar cause I just moved in with a buddy and he's got tons of guitars and amps and i'd love to start playing. He's trying to teach me some stuff. What is your opinion on the best way to start learning the basics of guitar? Electric 6 string, have amps and picks and everything available.

Thanks man! Ya, it has been a long time since I've squatted 300...I can't wait until I'm back up to 3 pps again! That will feel cool.....No rush though, I don't want to hurt myself. Anyway, Wendler is a hell of a lot stronger then I am, so I'm sure his stall in cycle 8 was with like 600 lbs. on bench or something, haha...not a measley 240.

About guitar, the main thing is that you need to be enjoying it if you really want to learn. When I first started, I didn't want to learn 'basics' like chords and scales and stuff. I wanted to learn SONGS. I suggest simply learning the power chord, and just the open C, D, E, G, and A chords. That alone will allow you to play like 80% of all rock songs!! Just focus on songs for now...get good at that, and if you decide that you want to pursue REALLY learning the guitar, then you can start to focus on more chords, scales, theory, etc..... But for now, just learn your favorite rock songs, and play every chance you get!


I'm going against the grain...
If the sets leading up to the final set feel comfortable enough, I'd try the same weight again next cycle. You might suprise yourself. If it's still stalled, then drop the precentage. It's just one more cycle to see what will happen after putting a whole year into it.

Yup, I'm going to go with this actually...thanks for the suggestion bud!


Was just about to say this....

I say attempt the same weight again. Think about it...you have 2 weeks of weight you KNOW you can handle and hit your reps with. This alone may get you the strength you need to hit that 1 rep on that 3rd week. If you stall again, then you can reset it.

Hell ya, I'm going to also try your advice with holding the heavier weight in my hands before I actually do my top set.


I agree with offroad and chicia....but then again I havent had linear unstalled progress like you have so maybe the other method is the way to go. Either way, very nice progress in here.

I really dig that giant SS of the 4 exercises. I had done similar (4 exercises 3 circuits) and was trying hard to work up to 5 circuits...def is draining and would leave me dead at the end. GL with the next cycle...no matter which direction you go I am sure you'll grow from it, one way or another.

Thanks bud....yup, it's a never-ending process here. I love every bit of it!


Damn dude, sorry to see a missed weight. I'm going to agree with Offroad. It's plenty of time to hit other weights that aren't as heavy and attempt it again. There are many reasons for a missed weight, so it may not be due to a lack of strength. Go for it next time around!

Thanks man. I hear ya. I wasn't feeling it at all that day. Even the 190 warm up set was tough that day too. Maybe I'll get lucky and wave 3 bench day will fall on a Wednesday next cycle (my strongest day for some reason).


Do you follow the deload strictly every 4th week? I feel like i never need it on my upper body stuff...

Yup, every 4th wave is deload. I look forward to it, and I wouldn't miss it for anything!!!

[brihead301]

9/22/10

Gi Jiu-Jitsu

- All the regular teachers were out, so the class was taught by a non-BJJ guy. He mainly just focused on conditioning, and DAMN he whooped our asses with it! It's been since I've been in MMA since I did all that kind of conditioning. I was a little upset, because I was looking forward to learning another BJJ lesson, but oh well, a good conditioning session is always a good thing
- A bit of rolling with the other white belts....I did crappy. Ughh....sometimes I have bad nights.

[Keith]

Damn you got a lot of fans in here. I was scrolling for a full minute to get down to your post above.

[brihead301]

Haha, I realized that myself....I didn't realize I had such a big following!!!

[gatorman2k6]

Like I said, just go with your gut feeling and you'll be the most successful because you believe in. So I don't blame you for re-doing this cycle. I also agree that holding heavier weights helps mentally, to prepare you for a full ROM bench. That's the main reason I do lockout work. Yeah it helps with tricep strength, but mainly it gets my body/CNS used to holding a really heavy weight, so when I go to a weight that is a full ROM max, it feels light in my hands. When I got 245, I wasn't shaking at all while holding the weight because I had done board presses with 255 multiple times. Good job with the conditioning work at BJJ, and keep your head up because everybody has bad days. Enjoy the deload!

[Cmanuel]

Here you go
http://articles.elitefts.com/articles/training-articles/52-most-common-531-questions/
52 most common questions - 5/3/1

[mchicia1]

Here you go
http://articles.elitefts.com/articles/training-articles/52-most-common-531-questions/
52 most common questions - 5/3/1

Question: Singles after working sets of 5/3/1

Wendler: Do a couple relatively heavy singles after your working sets (2-3) in order to get used to heavier weights

This is interesting...

How do you think adding a couple of heavy singles would work vs trying to hit a rep max on the last set today? I really like the concept, for my bench at least.

[NickAus]

Thanks man....I'm just cruisin along here...these weights are starting to get heavy though!



Thanks man...yes, the 300 definately felt much better this time. Last time I did it was when I was running the TM, and I was adding 10 lbs./week, which was way too much for me. I'm adding just 5 lbs./cycle now, so I'm much more controlled this time!



That sounds like a good class your kid is in (before the MMA guy took over that is). Unfortunately that stuff happens though. Hopefully the old teacher comes back. If not, there's always other schools out there. That's kinda messed up that a teacher would talk down to the slower students like that. What a dick.



Haha no worries, thanks man!



Well B&J and beer are always a staple of my diet...but the real celebrating will come once I'm doing 3 pps. again. That's the milestone I'm patiently waiting for. Thanks for the words man!



We usually start either on our knees or in the opponents guard. We very rarely start on our feet, unless we're going over wrestling stuff that day (which, as I said only happens like once per month). Thanks for the words brotha!



Haha, true that. Ya it felt nice man, definately! Thanks for the words!



You definately make a good point there. I do agree with you on all aspects. I definately think that wrestling is a very important skill to have. It's one of the 3 main components - striking, takedown/takedown defense, and ground fighting. But again, I'd need to join a wrestling class to actually learn it. Once per month just ain't cuttin it. It sounds like you know your stuff man! Good stuff!

100% once a month is not enough, sounds like your BJJ is going to improve rapidly if thats your only focus grappling wise.

Good idea!

[brihead301]

Like I said, just go with your gut feeling and you'll be the most successful because you believe in. So I don't blame you for re-doing this cycle. I also agree that holding heavier weights helps mentally, to prepare you for a full ROM bench. That's the main reason I do lockout work. Yeah it helps with tricep strength, but mainly it gets my body/CNS used to holding a really heavy weight, so when I go to a weight that is a full ROM max, it feels light in my hands. When I got 245, I wasn't shaking at all while holding the weight because I had done board presses with 255 multiple times. Good job with the conditioning work at BJJ, and keep your head up because everybody has bad days. Enjoy the deload!

Hell ya man! Thanks for the advice....I will most definately start doing some of this holding heavier weights stuff next cycle. You guys are awesome for keepin up with my journal and making suggestions on how I can improve!


Here you go
http://articles.elitefts.com/articles/training-articles/52-most-common-531-questions/
52 most common questions - 5/3/1

Sweet, thanks! I read it earlier today, and I will definately be referring back to that often.


Question: Singles after working sets of 5/3/1

Wendler: Do a couple relatively heavy singles after your working sets (2-3) in order to get used to heavier weights

This is interesting...

How do you think adding a couple of heavy singles would work vs trying to hit a rep max on the last set today? I really like the concept, for my bench at least.

I'm gonna experiment with some of his suggestions....as for the heavy singles, I'm pretty much at the point where the 5/3/1 day on bench is just a single for me...so I can't really go much heavier. Some of his pyramiding ideas are interesting though. I may give them a shot.


100% once a month is not enough, sounds like your BJJ is going to improve rapidly if thats your only focus grappling wise.

Good idea!

Hell ya man! I love that s***!

[brihead301]

9/23/10 - cycle 11, wave 3

Deadlift

135 x 5
225 x 3
320 x 5 (75%)
360 x 3 (85%)
405 x 3 (95%) - ya!!! Back up to 4 pps again, and I got 3 reps pretty easily with it!!! It definately is a cool feeling looking at the barbell with 4 pps, and then pulling it for reps!

Front squat

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

I only rested 1 minute in between each set of 175. I completed all 4 sets in under 7 minutes! I mainly did this because I was running late for my Jiujitsu class, but I suprised myself that I was able to do this!

No gi Jiu Jitsu

- intense warm-up, really made me sweat my ass off
- positional sparring
- learned 2 new variations of the scissors sweep
- 10 minutes of live rolling

Good class!

[mchicia1]

Damn dude, nice deadlifting! No belt either...thats very impressive. You have an insanely strong back and I am sure it helps your fighting a lot. 500 is right around the corner!

[Time+Patience]

Damn you got a lot of fans in here. I was scrolling for a full minute to get down to your post above.

Brihead fan club on the move! I was thinking that same damn thing, haha.

I personally like the journals that give a bit of insight into their workouts and some other things as well, like your BJJ.

I try to follow a few other journals, but when it's a simple " I had a great workout today, the pump was awesome" I wonder what are you logging?

I'm sure I could count the days in which you post your BJJ classes, but how many days and what days of the week do you have classes?

[Time+Patience]

405 x 3 (95%)[/B] - ya!!! Back up to 4 pps again, and I got 3 reps pretty easily with it!!! It definately is a cool feeling looking at the barbell with 4 pps, and then pulling it for reps!

I bet 4 plates plus the 25 on each side will look better, and even better than that will be, you guessed it, 5 pps!

[Off Road]

You are really getting after it lately. Awesome work.

[Coke]

You are really getting after it lately. Awesome work.

No joke, that's the way to be stepping to it.

[NickAus]

Great pulls!!

Next stop 455 x3.

[Keith]

I personally like the journals that give a bit of insight into their workouts and some other things as well, like your BJJ.

I try to follow a few other journals, but when it's a simple " I had a great workout today, the pump was awesome" I wonder what are you logging?


I just had this convo in my journal, haha.

[Keith]

Great pulling, Brian! It is a great feeling looking at 4 PPS and pulling it for reps, eh?

[gatorman2k6]

Awesome pulling Bri! I always wanted to get to 4pps, but then I hurt my back. I can't imagine how awesome it must be to be repping it. Then, to knock out front squats BEFORE jiu-jitsu class????? You're crazy! Do you think the heavy lifting affects your fighting at all?

[Kiaran]

This is quite the popular journal isn't it? Repping 4pps now, well damn! I gotta get a move on it, you're kicking my ass. That 175x10 for four sets is insane, bro. You have to be getting huge carryover on other lifts and your martial arts from that ****.

[-JM-]

Congrats on the big DLs Bri. Youve been hitting a few a major bench marks recently. Well done man. Your hard work and patience is paying off.

You do have a big fanbase around here, lol!

[Focused70]

Brihead fan club on the move! I was thinking that same damn thing, haha.

I personally like the journals that give a bit of insight into their workouts and some other things as well, like your BJJ.

I try to follow a few other journals, but when it's a simple " I had a great workout today, the pump was awesome" I wonder what are you logging?

I'm sure I could count the days in which you post your BJJ classes, but how many days and what days of the week do you have classes?


Hmmm, maybe I should dust off my food pr0n.

Those always got good reviews. ;)

[Focused70]

Also 4 pps would break me in half.

[borracho]

405 x 3 (95%)[/B] - ya!!! Back up to 4 pps again

Awwwww ****! Thats awesome man! It def feels awesome to rep out 405 and especially at a less BW than when ya did it before! Good job bud.

[ELmx479]

Those deads impress the hell out of me and doing front squats after impress me even more. Now, we expect an impressive workout every post from you!!!

[Kiaran]

:spam: I'm just posting in here cause I didn't think you had enough posts between your last session and the next one.

[jed]

Hey Bri - hope all is going well, haven't heard from you for a few days. Like I have any room to talk. Thanks a lot for the advice on the guitar man. My buddy I live with has a Fender Strat which he lets me use 24/7, his dad also has a Gibson Les Paul vintage from like 1970 that he uses :O It's really f'ing cool. I am trying to learn Sweet Child O' Mine intro right now. I've got the strumming down, just need to do the fret stuff n all that. Classic rock is what i'd like to play, Slash is my hero on guitar and G 'n R rocks. What do you like to play? I remember you saying something about Slash before too if I recall.

Great work with the 405x3 pulling dude. That has to be a badass feeling for sure.

[brihead301]

Damn dude, nice deadlifting! No belt either...thats very impressive. You have an insanely strong back and I am sure it helps your fighting a lot. 500 is right around the corner!

Thanks bud! Ya, my back is one of my stronger points. I think my strength does help with the BJJ, but that's a bad thing, because BJJ is supposed to not use strength, but technique rather. I still like being strong though!


Brihead fan club on the move! I was thinking that same damn thing, haha.

I personally like the journals that give a bit of insight into their workouts and some other things as well, like your BJJ.

I try to follow a few other journals, but when it's a simple " I had a great workout today, the pump was awesome" I wonder what are you logging?

I'm sure I could count the days in which you post your BJJ classes, but how many days and what days of the week do you have classes?

I hear what you're saying man. I'm not as detailed as some people on here, but I do try to give a little thoughts after each session. I do BJJ about 3 days a week, sometimes 4 if I can. I'd like to do more if possible, because I'm obsessed!!!


I bet 4 plates plus the 25 on each side will look better, and even better than that will be, you guessed it, 5 pps!

I can't wait till I hit 5 pps!!! That will be sweet!


You are really getting after it lately. Awesome work.

Thanks brotha!


No joke, that's the way to be stepping to it.

Thanks man!


Great pulls!!

Next stop 455 x3.

Nah, I'm goin straight for 495 x 3!!!! 455 is for pussies! haha, thanks man!


Great pulling, Brian! It is a great feeling looking at 4 PPS and pulling it for reps, eh?

Yes sir, it is a very good feeling. Thanks man!


Awesome pulling Bri! I always wanted to get to 4pps, but then I hurt my back. I can't imagine how awesome it must be to be repping it. Then, to knock out front squats BEFORE jiu-jitsu class????? You're crazy! Do you think the heavy lifting affects your fighting at all?

Haha, thanks dude. BJJ is not about strength. It's all technique. As a white belt, my natural instinct is to fight using strength, which is bad.....the better I get, the less I will rely on strength and speed. So basically, the lifting really has nothing to do with the BJJ other then injury prevention. I just like training for strength for the sole purpose of being strong!


This is quite the popular journal isn't it? Repping 4pps now, well damn! I gotta get a move on it, you're kicking my ass. That 175x10 for four sets is insane, bro. You have to be getting huge carryover on other lifts and your martial arts from that ****.

My squats and deads are steadily climbing...but my bench and OH press aren't moving. I'm not sure what assistance work is actually driving my other lifts up. I mainly think like a bodybuilder when it comes to assistance work. I also use it for conditioning too. Thanks for the words man!


Congrats on the big DLs Bri. Youve been hitting a few a major bench marks recently. Well done man. Your hard work and patience is paying off.

You do have a big fanbase around here, lol!

Haha, yes I do have some fans! Thanks for the words man....I'm very happy with my progress so far.


Hmmm, maybe I should dust off my food pr0n.

Those always got good reviews. ;)

Everyone likes food pr0n...bring it on!


Also 4 pps would break me in half.

Nah, you got that s***....!!!


Awwwww ****! Thats awesome man! It def feels awesome to rep out 405 and especially at a less BW than when ya did it before! Good job bud.

Ya man...40 lbs. lighter!!! I'm definately happy with my new bw/strength ratio. I didn't need to be 220 before. That was very unnecessary! Thanks for the words brotha!


Those deads impress the hell out of me and doing front squats after impress me even more. Now, we expect an impressive workout every post from you!!!

That's the goal - make every session better then the previous. Those front squats with just 1 minute rest between sets was tough though....I'm kinda scared to keep that up...but I'm sure I will. Thanks dude!


:spam: I'm just posting in here cause I didn't think you had enough posts between your last session and the next one.

Good call!!! Thanks bro!


Hey Bri - hope all is going well, haven't heard from you for a few days. Like I have any room to talk. Thanks a lot for the advice on the guitar man. My buddy I live with has a Fender Strat which he lets me use 24/7, his dad also has a Gibson Les Paul vintage from like 1970 that he uses :O It's really f'ing cool. I am trying to learn Sweet Child O' Mine intro right now. I've got the strumming down, just need to do the fret stuff n all that. Classic rock is what i'd like to play, Slash is my hero on guitar and G 'n R rocks. What do you like to play? I remember you saying something about Slash before too if I recall.

Great work with the 405x3 pulling dude. That has to be a badass feeling for sure.

Hell ya man, classic rock is my s*** too! I also like metal as well! GnR is one of my favorite bands, and Slash is the man!! I have a Gibson LP and a fender Strat too (along with my 8 other guitars, because I'm obsessed, haha). A good program for learning leads is "Guitar pro". It's a tablature program, where you can download tabs and hit 'play', and the actual song plays in a midi file along with the tab. It helps a ton being in a cover band since I have to learn tons of songs and solos really quick. Check it out. It's like $60 for the full version, but they have a trial version too.

[brihead301]

9/28/10 - cycle 11, wave 3

OH Press

45 x 5
115 x 5 (75%)
130 x 3 (85%)
145 x 0 (95%) - Balls, that's the same weight I stalled at last time, and I did a 10% reset. Not sure what I can do to drive this up. I'm thinking maybe pin presses may help. I'll think about it during my deload week.

Superset #1 - clean and press/CGBP

145 x 5/195 x 5
145 x 5/195 x 5
145 x 5/195 x 5
145 x 5/195 x 5 - these weren't really 'close grip' this time, but more like just regular bench presses. OH well, I'm still hurtin today!

Superset #2 - BB preacher curls/DB hammer curls

85 x 10/45s x 10
85 x 10/45s x 10
85 x 10

No gi Jiu-jitsu

- light warmup
- armbar from guard drills
- learned a sneaky variation of the armbar from guard
- learned a new sweep
- 25 minutes of rolling

Good class!

I'll be hanging out drinking beer on the sunny beaches of Florida for the next 5 days!!! I always seem to make my deloads fall right on a vacation for me! Good stuff!

[Off Road]

At least you stalled at the same weight and didn't lose strength. Silver lining...

You might try to rpeat that cycle for the OH Press. This time do the BBB 5x10 for the accessory. Extra practice and slight over-training might lead to a breakthrough. Worth a shot.

[ELmx479]

I take it you are push pressing the 145 while doing the clean and press to manage the 5 reps? I'm not sure what you could do to smash through your sticking point. Maybe some creatine 500 or Results from ALN.
Enjoy your vacation, I would love to be heading back to the beach.

[-JM-]

Where abouts do you fail on that press, Bri?

Why not try ramping up a little differently? I know it isnt the 'correct' protocol, but next time you have a 531 week, do your 5 set, then hit a bunch of singles up to and even slightly higher than the 145. 150 even. That will get the 145 monkey off your back. Solid training none the less as usual!

Enjoy the break! You get away a lot! ......jealous

[Keith]

Throw in some D-bol. That should get it up next time. Where are you failing? I'd say try it again next 5/3/1 week but leading up to it, throw in more pressing volume. Whatever the exercise is, hit the shoulders hard. Just my suggestion. Haha, perfect time to deload! Enjoy the break, dude. You deserve it!

[gatorman2k6]

Hmm, I'd go with what everyone else says regarding the OH stalling. Another idea would be similar to Flynn's that I think I go from Scott Yard, where you just hit singles until your top set, and then rep that out. That way you aren't as fatigued. Another suggestion would be to changed up the 5s and 3s week and not repping out on the 5s week, or doing a back down set, all of which Wendler has suggested in the past. Worst case, you could switch to a steep incline or to seated OH press. Just tossing out some ideas. Other than the OH press, everything looked solid and in typical Bri fashion haha. Enjoy the vacation.

[borracho]

I would follow flynns advice regarding the ramp up change and going higher for a few singles (150 or whatever). That and maybe even changing your form. Are you doing these seated or standing? In the past I always preferred standing (this was because I never really gave seated a real shot) but my 170 singles were done seated..never could do it standing though. And also I had played a bunch with grip width too which helped a lot. My guess is you have it in you to get that no prob, just a mental & form issue at this point. GL bud!

[jed]

Thats real cool youre a classic rock fella too, mate. You got any vids of your stuff or anything? Guitar pro seems cool. I'll check it out for sure! About the mili press, I don't know your body or what works best for you, but when I seem to be stalling 90% of the time what helps for me is dropping the weight and hitting lots of volume. Say instead of a 10% drop, take it to 20% drop just for mili press, and on those final sets just nail as many reps as you can for a few weeks until the next cycle. It's hard to say if it'd work for you, but it often times helps me.

[NickAus]

Your OHP will move up well no doubt as soon as you figure it out just takes time.

Looking good bro!!

[brihead301]

At least you stalled at the same weight and didn't lose strength. Silver lining...

You might try to rpeat that cycle for the OH Press. This time do the BBB 5x10 for the accessory. Extra practice and slight over-training might lead to a breakthrough. Worth a shot.

That's true. 145 seems to be my sticking point. I'm switching up my training to BBB actually, as you'll see below. Thanks for the suggestions!


I take it you are push pressing the 145 while doing the clean and press to manage the 5 reps? I'm not sure what you could do to smash through your sticking point. Maybe some creatine 500 or Results from ALN.
Enjoy your vacation, I would love to be heading back to the beach.

Yup, I always push press on the clean and presses. I get stuck at the 2nd half of the press, so I'm thinking maybe pin presses would help. Thanks for the suggestions. The vacation was awesome!!!


Where abouts do you fail on that press, Bri?

Why not try ramping up a little differently? I know it isnt the 'correct' protocol, but next time you have a 531 week, do your 5 set, then hit a bunch of singles up to and even slightly higher than the 145. 150 even. That will get the 145 monkey off your back. Solid training none the less as usual!

Enjoy the break! You get away a lot! ......jealous

Haha, I do get away a lot. I do that purposely so I don't go crazy. I'm gonna give some of your suggestions a shot. Maybe that would be the answer to smash through my 145 barrier. Thanks man.


Throw in some D-bol. That should get it up next time. Where are you failing? I'd say try it again next 5/3/1 week but leading up to it, throw in more pressing volume. Whatever the exercise is, hit the shoulders hard. Just my suggestion. Haha, perfect time to deload! Enjoy the break, dude. You deserve it!

Yup, D-bol is the answer for sure! Yup, I'm gonna be doing BBB for a few cycles, so we'll see how this goes. Thanks man!


Hmm, I'd go with what everyone else says regarding the OH stalling. Another idea would be similar to Flynn's that I think I go from Scott Yard, where you just hit singles until your top set, and then rep that out. That way you aren't as fatigued. Another suggestion would be to changed up the 5s and 3s week and not repping out on the 5s week, or doing a back down set, all of which Wendler has suggested in the past. Worst case, you could switch to a steep incline or to seated OH press. Just tossing out some ideas. Other than the OH press, everything looked solid and in typical Bri fashion haha. Enjoy the vacation.

Haha, the 'bri fashion', nice! Ya man, I'm gonna mess around with stuff until I figure it out. I'll get it. No sweat! Thanks for the words brotha!


I would follow flynns advice regarding the ramp up change and going higher for a few singles (150 or whatever). That and maybe even changing your form. Are you doing these seated or standing? In the past I always preferred standing (this was because I never really gave seated a real shot) but my 170 singles were done seated..never could do it standing though. And also I had played a bunch with grip width too which helped a lot. My guess is you have it in you to get that no prob, just a mental & form issue at this point. GL bud!

Nah, I always do them standing. Flynns advice, and the form, and the extra volume are all things I'm gonna try in order to increase my press. I'm not super concerned with pressing a lot as much as I am with hitting the target reps for the 5/3/1 (I don't like to sway from the program too much). I'll get it. Thanks!


Thats real cool youre a classic rock fella too, mate. You got any vids of your stuff or anything? Guitar pro seems cool. I'll check it out for sure! About the mili press, I don't know your body or what works best for you, but when I seem to be stalling 90% of the time what helps for me is dropping the weight and hitting lots of volume. Say instead of a 10% drop, take it to 20% drop just for mili press, and on those final sets just nail as many reps as you can for a few weeks until the next cycle. It's hard to say if it'd work for you, but it often times helps me.

Yup, more volume is what I'll be doing. That's going to be the first thing I'm going to try...then I'll try to alter some other variables. Good luck with the geetar man!


Your OHP will move up well no doubt as soon as you figure it out just takes time.

Looking good bro!!

Ya man, I'll get it for sure. Thanks man!

[brihead301]

My new 5/3/1 program, using some ideas I got from Cmanuel:

Squat day

squat - 5/3/1
Front squat - 5 x 10
Random ab work

Bench day

Bench - 5/3/1
Close grip bench press - 5 x 10
Pullups - 5 x failure
DB OH presses - varied rep range

Deadlift day

Deadlift - 5/3/1
SLDL - varied rep range
Power cleans - triples
Random ab work

OH Press day

OH Press - 5/3/1
OH Press - 5 x 10
pullups - 5 x 10
biceps

Also, I'll be incorporating some barbell circuits in as well when I can.

[brihead301]

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
260 x 10
275 x 5
290 x 3
265 x 8
265 x 10
265 x 11
280 x 5
295 x 3
270 x 5
285 x 4
300 x 3
270 x 7
290 x 4
305 x 3
275 x 5

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
215 x 3
230 x 1
210 x 5
210 x 5
220 x 4
235 x 1
215 x 5
225 x 3
240 x 0
215 x 6
225 x 3
240 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
355 x 5
375 x 8
395 x 1
355 x 11
355 x 11
380 x 5
400 x 3
360 x 10
385 x 3
405 x 3
365 x 8
385 x 3
410 x 2

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
120 x 9
125 x 8
135 x 4
125 x 8
125 x 8
130 x 6
140 x 3
130 x 6
135 x 4
145 x 0
130 x 7
140 x 3
145 x 2

[brihead301]

10/4/10 - cycle 12, wave 1

Squat

45 x 5
95 x 5
135 x 5
185 x 3
210 x 5 (65%)
240 x 5 (75%)
270 x 7 (85%) - PR +2 reps

Front squat

155 x 10 rest 60 seconds
155 x 10 rest 60 seconds
155 x 10 rest 60 seconds
155 x 10 rest 60 seconds
155 x 10 rest 60 seconds

This kicked my a**!!!! But I used my phone as a stopwatch, and I stuck to the rest times as planned!

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

Barbell circuit

Gave "Cosgrove's evil 8" a shot, but I didn't complete it. I only got the first 2 rounds finished. Here's a link to the complex:

http://www.t-nation.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique&cr=

[Off Road]

Are you crazy? That complex looks absolutely INSANE!

[mchicia1]

My new 5/3/1 program, using some ideas I got from Cmanuel:

Squat day

squat - 5/3/1
Front squat - 5 x 10
Random ab work

Bench day

Bench - 5/3/1
Close grip bench press - 5 x 10
Pullups - 5 x failure
DB OH presses - varied rep range

Deadlift day

Deadlift - 5/3/1
SLDL - varied rep range
Power cleans - triples
Random ab work

OH Press day

OH Press - 5/3/1
OH Press - 5 x 10
pullups - 5 x 10
biceps

Also, I'll be incorporating some barbell circuits in as well when I can.



I like that routine except the two pullup days a week. I was doing that before and definitely burned myself out quickly. I have been having good success by pulling on the same plane as I am pushing that day...So the press gets pullups or chinups and bench gets rowing.

[StLRPh]

congrats on the PR and the complexes will pay off big time when you're rolling

[gatorman2k6]

Nice squatting Bri! I like the new layout. I'm sure the BBB will help you put on some size, and if you stick to certain rest times, you'll get some conditioning work too. I also think the extra volume will help with the OH press. At first I was disappointed to not see any typical Bri complexes/supersets, but you didn't disappoint haha. Keep up the good work!

[Coke]

Thankx for sharing that link man, those complexes are a little ridiculous, aren't they, lol.

[Keith]

Great squattage, bud!! Great to see a PR for 2 reps. Those front squats with that rest period seems crazy! The new template looks great. I like chins twice a week (it won't burn you out), but no dips?

[bojackson]

nice work in here!!!

[brihead301]

Thanks a lot fellas! I forgot about rows. I think I will do them on bench day, and keep pull-ups on OH press day. Good call! It's all about experimentation ya know? I'm sure I'll manage to get dips in there as well.

The complexes are tough as hell, but they are definately well worth it!

10/5/10

Gi Jiu-jitsu

- moderate warmup
- armbar drills from mount and guard
- learned how to control your opponent from the mount
- 15 minutes positional sparring
- 15 minutes free sparring