No f***ing around

[-JM-]

Congrats on the PR Bri. +2 is big. Setup looks good. Slight variation on BBB template?

LMAO...you will be lucky to get 1 session in per page here with all the feedback.

[jed]

Hell of a squat session my man! 270x7 is straight up awesome. And the 155 5x10 made me sick... Especially when I saw you only had 60 seconds in between for 5 straight sets. You must be in some seriously good condition dude! I like the new template with the mixed assistance stuff. A few interesting additions and changes. Why did you add in the power cleans? Just curious. Did you go on another vacation this past week or so? I remember you saying something. How'd it go, if that's what you did?

[Time+Patience]

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.

Definitely an interesting way to look at it. That actually sounds like a solid idea on how to manipulate a few things with 5/3/1.


Bri are you doing the twice a week Pullups for any particular reason? I assume you want to increase your pullup strength as you're the type of dude who would get a kick out of doing, say 30+ pullups? Just to build up work capacity?

[brihead301]

Congrats on the PR Bri. +2 is big. Setup looks good. Slight variation on BBB template?

LMAO...you will be lucky to get 1 session in per page here with all the feedback.

Haha, ya man I hear ya. I do get a lot of support, but it's awesome! It definately motivates me to lift harder when I know people are reading my journal! Ya, it's a mod to BBB that Wendler actually suggested. I just choose a similar lift to the main lift as the BBB sets (close grip bench on bench day, front squats on squat day, etc....)


Hell of a squat session my man! 270x7 is straight up awesome. And the 155 5x10 made me sick... Especially when I saw you only had 60 seconds in between for 5 straight sets. You must be in some seriously good condition dude! I like the new template with the mixed assistance stuff. A few interesting additions and changes. Why did you add in the power cleans? Just curious. Did you go on another vacation this past week or so? I remember you saying something. How'd it go, if that's what you did?

Thanks a lot man! Ya man, those front squats were killer. My legs feel like they did the first time I ever squatted (the feeling where it hurts to even stand up). The short rest times are definately challenging! I always have been doing power cleans. I just used to do them on OH press day, and I did clean and presses instead.....I think I actually may just keep the cleans on that day instead of putting them on deadlift day. I can't neglect cleans! And ya I did go on vacation. I had a long 5-day weekend in Florida. It was nice.


Definitely an interesting way to look at it. That actually sounds like a solid idea on how to manipulate a few things with 5/3/1.


Bri are you doing the twice a week Pullups for any particular reason? I assume you want to increase your pullup strength as you're the type of dude who would get a kick out of doing, say 30+ pullups? Just to build up work capacity?

I decided to row on Bench day instead, and keep the pullups to OH Press day. Haha, I am the type of guy that would get a kick out of doing 30+ pullups. You know me all to well! My initial thought was that pullups are just a great upper body lift, and I figured that doing them frequently would be a good idea....but then I remembered that rows are awesome too, and I can't neglect them.

[KoSh]

Looks good in here, bri. Keep it up. 270x7 on squats is pretty damned good. You're turning into a tank :)

[brihead301]

10/6/10 - cycle 12, wave 1

Bench

45 x 5
135 x 3
165 x 5 (65%)
190 x 5 (75%)
215 x 6 (85%)

Close grip bench press

135 x 10
135 x 10
135 x 10
135 x 10
135 x 10 - this wasn't too hard, even though it was close grip, and it was at 54% of my training max on regular bench. I kept the rest times to about 60 - 90 seconds between sets. I may increase to 145 soon, not sure.

BB rows

135 x 10
135 x 10
145 x 10
145 x 10
145 x 10 - kept rest times to under 60 seconds between sets. Again, when using a weight that I can do 5 sets of 10 with, it's really not all that hard (the whole reason I have always been skeptical about doing BBB in the first place). I did work up a sweat, and the last set was a little challenging, but all in all, I didn't feel as taxed as I normally do from my previous way of training.

DB OH Press

50s x 10
50s x 6
50s x 5 - My muscles failed on the 2nd and 3rd set. I was keeping the rest times very short again. Normally I'd be able to do 50s x 10+ no problem, so I guess the fact that I failed at 6 and 5 reps on the last 2 sets was telling me something.

Cosgrove's "evil 8" barbell complex

Again, here's the link to the complex I will be doing at the end of my upper body days:
http://www.t-nation.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique&cr=

The exercises are (done one after the other with no rest between lifts):

Deadlift
Romanian deadlift
Row
power clean
front squat
push press
good morning
back squat

Start out doing 6 reps for each lift,
do the entire complex, then rest 90 seconds

then do 5 reps for each lift,
do the entire complex, then rest 90 seconds

then 4 reps

then 3 reps

then 2 reps

down to 1 rep for each lift.

I used 85 lbs. for this complex. It was challenging, and I was sweating a lot, but it still didn't kill me. I'm thinking that I'll run this with 85 lbs. a few more times, and then maybe move to 95 lbs.

[Mark!]

Man that complex looks awesome. I may start incorporating complexes again with my workouts. I had great success in the weight loss arena with them in the past after my planned lifting, would probably be a good thing putting them back in after upper body days. Nice volume as well bro.

[ELmx479]

Looking good man, nice PR after coming back. If the rows are too easy for you try doing some high rep DB rows (Kroc Row) for 1-2 all out sets. They get the heart rate up.
A friend of mine came in from out of town a few months ago and we trained together and was talking about different types of cardio and I told him about complexes so we gave the "evil 8" a try. After he was able to talk again he said "I hate you, you know that?" haha

[Off Road]

Why don't you just increase the percentage on the BBB exercises?
As a moderator, I vote we ban the "Evil 8." That **** is crazy.

[Keith]

That complex looks fun. I don't miss them, to be honest. I ran them for a while but then got really bored of doing them over and over again. That's my excuse, haha. Great work, bud.

[mchicia1]

Bri, BBB is meant to not be hard...that is the entire point of it. If you go too heavy too fast, it may end up hurting your 95% day later in the month. For this reason, I start light and slowly ramp up as I get towards the end of the cycle. If you need something more challenging, I would put it on the 3rd week since you have the deload coming anyway.

My bench always takes more work than my other lifts...so I put it at the end of the week so I can go balls to the wall on the last cycle since I already OHPressed earlier in the week. Today I will do my 95% and then either a heavy 5x5 or a medium-heavy BBB.

Another strategy that I may try is hitting the BBB really heavy during the first week...something that will really tax me. Then lowering the weights way back down the 2nd week in preparation for the 95% week. Kind of the same concept as people doing 3/5/1 instead of 5/3/1.

The beauty of 5/3/1 is that you can experiment with the accessories until you find something that works.

[gatorman2k6]

Awesome benching Bri! Tons of volume too, and you know I like volume! That complex...uhhh...not for me. Have fun doing it man, and I have no doubt it will help with BJJ conditioning.

[Kiaran]

That all? Jesus, that workout would have taken me 3 hours to finish, lol! You are a machine, bro. So as far as the BBB lifts go, if it's too easy, then up the weight. There is no hard set rule that says you cannot do more if you want to. Raise that **** up, bro! I'm workin closer to 65% for my BBB sets right now. 50% is way too easy, I agree.

[Brian C]

Dam bro insane volume going on in here, great stuff! Your new plan looks pretty solid. I wanted to puke reading that evil 8 complex haha I think ill pass LOL. Keep up the kik ass work. And how about Halladay!! What a game. He is simply amazing

[Coke]

Excellent dude, killer workout.

[brihead301]

Man that complex looks awesome. I may start incorporating complexes again with my workouts. I had great success in the weight loss arena with them in the past after my planned lifting, would probably be a good thing putting them back in after upper body days. Nice volume as well bro.

Thanks man. Ya man, complexes are awesome for fat loss. I'm seeing the difference already after only one week!


Looking good man, nice PR after coming back. If the rows are too easy for you try doing some high rep DB rows (Kroc Row) for 1-2 all out sets. They get the heart rate up.
A friend of mine came in from out of town a few months ago and we trained together and was talking about different types of cardio and I told him about complexes so we gave the "evil 8" a try. After he was able to talk again he said "I hate you, you know that?" haha

Thanks man, and thanks for the suggestion. I have been meaning to try out kroc rows as Wendler suggests. Ya man, the evil 8 is killer too, haha. I love it!


Why don't you just increase the percentage on the BBB exercises?
As a moderator, I vote we ban the "Evil 8." That **** is crazy.

Ban the evil 8, haha nice. I am going to increase the percentage. I'm just not used to using weights that I'm able to lift for 5 sets of 10, so it seems ridiculously light to me.


That complex looks fun. I don't miss them, to be honest. I ran them for a while but then got really bored of doing them over and over again. That's my excuse, haha. Great work, bud.

I never really stuck to them really, but I'm looking to lean out a bit, while maintaining muscle so I'm giving them a shot! Thanks man.


Bri, BBB is meant to not be hard...that is the entire point of it. If you go too heavy too fast, it may end up hurting your 95% day later in the month. For this reason, I start light and slowly ramp up as I get towards the end of the cycle. If you need something more challenging, I would put it on the 3rd week since you have the deload coming anyway.

My bench always takes more work than my other lifts...so I put it at the end of the week so I can go balls to the wall on the last cycle since I already OHPressed earlier in the week. Today I will do my 95% and then either a heavy 5x5 or a medium-heavy BBB.

Another strategy that I may try is hitting the BBB really heavy during the first week...something that will really tax me. Then lowering the weights way back down the 2nd week in preparation for the 95% week. Kind of the same concept as people doing 3/5/1 instead of 5/3/1.

The beauty of 5/3/1 is that you can experiment with the accessories until you find something that works.

I hear what you are saying. See, I'm actually more concerned with using the assistance work for conditioning and hypertropy rather then to actually drive the main lift up. That's why I'm looking for high volume and challenging weights. But yes, you are right. The beauty of 5/3/1 is that there's lots of room for experimenting. Thanks bud!


Awesome benching Bri! Tons of volume too, and you know I like volume! That complex...uhhh...not for me. Have fun doing it man, and I have no doubt it will help with BJJ conditioning.

Haha, I know you love that volume! This felt like a gatorman workout. Now I know how you feel! Eh, the complex isn't so bad, give it a shot sometime if you're ever looking for some type of cardio to do.


That all? Jesus, that workout would have taken me 3 hours to finish, lol! You are a machine, bro. So as far as the BBB lifts go, if it's too easy, then up the weight. There is no hard set rule that says you cannot do more if you want to. Raise that **** up, bro! I'm workin closer to 65% for my BBB sets right now. 50% is way too easy, I agree.

Ya man I am going to up the weight a bit. I was just testing the waters for this first time, just to see where I stand. I have a feeling I'm going to be using around 65% as well for a lot of the lifts too. Good to hear I'm not the only one that will be doing that!


Dam bro insane volume going on in here, great stuff! Your new plan looks pretty solid. I wanted to puke reading that evil 8 complex haha I think ill pass LOL. Keep up the kik ass work. And how about Halladay!! What a game. He is simply amazing

**** ya man it was an amazing game! Thanks man, we'll see how the new plan goes. So far it seems pretty cool, so I have a good feeling about it.


Excellent dude, killer workout.

Thanks man!

[brihead301]

10/7/10

No gi Jiu-Jitsu

- intense warmup (as it always is when given by mr. pro MMA fighter, that heartless bastard).
- guard pass to submission drills
- learned a new variation of the arm bar
- 20 minutes of rolling

[StLRPh]

The only time I ever did the "evil 8" i did 3 rounds of 5 with 65lbs and thought I was going to puke :drooling: The hard will continue to pay off

[Keith]

I never really stuck to them really, but I'm looking to lean out a bit, while maintaining muscle so I'm giving them a shot! Thanks man.

That's the same reason I did it. If I decide to go back down, I'll be doing them again. Most effective way of doing cardio while maintaining muscle mass.

[jed]

Oh muh gadz, that complex looks total pukesauce dude. I remember I tried that once if I recall with 95 lbs for like 2 sets (6 reps then 5 reps) and I just straight up quit. You gotta be in some serious shape. That's awesome you can do stuff like that, BJJ, and SFW, and still get stronger and in better shape 24/7. I like that 5 sets of 135x10 on the CG's after a solid normal bench set too, good stuff man. Keep smashin!

[brihead301]

The only time I ever did the "evil 8" i did 3 rounds of 5 with 65lbs and thought I was going to puke :drooling: The hard will continue to pay off

Haha, ya man I love that s***!!! I love pushing myself with my conditioning. Thanks for the words brotha!


That's the same reason I did it. If I decide to go back down, I'll be doing them again. Most effective way of doing cardio while maintaining muscle mass.

Ya man, I hear they are the way to go...so I'm giving them a shot. Honestly, I'm noticing a difference already in my appearance. I love this s***!!!


Oh muh gadz, that complex looks total pukesauce dude. I remember I tried that once if I recall with 95 lbs for like 2 sets (6 reps then 5 reps) and I just straight up quit. You gotta be in some serious shape. That's awesome you can do stuff like that, BJJ, and SFW, and still get stronger and in better shape 24/7. I like that 5 sets of 135x10 on the CG's after a solid normal bench set too, good stuff man. Keep smashin!

Ya man, I tried this complex last year, and it was much more difficult. I am in better shape now from doing all the supersets and stuff that I usually do. I love pushing myself with this stuff. To me, I want to be an all around athlete - strength and conditioning. I know it's possible. It's the diet aspect that is the toughest part for me to discipline myself with. Eh, nobody's perfect though. Thanks for the words bro!

[brihead301]

10/8/10 - cycle 12, wave 1

Deadlift

135 x 5
225 x 5
280 x 5 (65%)
325 x 5 (75%)
365 x 8 (85%) - I had a few reps left in the tank. I'm really sore and hurtin from this whole week's worth of training, so I decided to take it easy. I started to setup for SLDL's with 225, but after the 2nd rep, my lower back started not feeling right, so I just stopped, and realized that I shouldn't push it.

Superset #1 - back raises ( I think that's what they are called)/hanging leg raises

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

Easy day....my legs are still killing me from the squat session on Monday!

[Off Road]

Easy day? I think not with those heavy deadlifts. Nice job.

[Kiaran]

Easy day? No. Strong day. I really look forward to your deads every week now, bro. Just bad ass to watch you get stronger and stronger. How's the grip with those heavier deadlift sets? I keep wondering when you're gonna start deadlifting every other week like I do. I'm tellin ya...it'll catch up to you. Movin that weight is a beating, lol!

[Coke]

Staying on top of the fight game training and lifting, props.

[StLRPh]

x3 on the "easy day" comment. You got a lot done and did the things that matter most

[Mark!]

Great deads bro.

[gatorman2k6]

Great job Bri! Great deadlifting, but way to let me down with the volume...haha j/k man. Still doesn't look like an easy day to me.

[LuNa]

Sweet deadlifts dude! Im jealous on your "easy day" :p.

[Time+Patience]

I love that top end set of Deads. Very good work on those. Hopefully that progress keeps pushing upwards, and you'll be having "easy" days with 405,

[jed]

365x8... easy day? Wow. F*** all of you guys, lolz. I think it's good you wanna be an all around athlete type, that would be awesome. That's kinda what I want to be in the future if I get the time. I just need to get huge first! Good stuff dudely, hope that lower back heals up.

[NickAus]

Pretty big easy day there!!

[brihead301]

Easy day? I think not with those heavy deadlifts. Nice job.

Nah, was no problem! Thanks man!


Easy day? No. Strong day. I really look forward to your deads every week now, bro. Just bad ass to watch you get stronger and stronger. How's the grip with those heavier deadlift sets? I keep wondering when you're gonna start deadlifting every other week like I do. I'm tellin ya...it'll catch up to you. Movin that weight is a beating, lol!

Maybe I'm just not lifting heavy enough right now, but deadlifting every cycle doesn't seem to be too much for me. I seem to be recovering okay even with all the added stuff I do. Haha, ya maybe I'll catch up to your squats and bench one day too, even at 30 lbs. heavier then you! Thanks bro!


Staying on top of the fight game training and lifting, props.

Ya man, love it! Thanks bud!


x3 on the "easy day" comment. You got a lot done and did the things that matter most

Thanks man....honestly it was pretty easy since I didn't have all the supersets after the deads. It was quick and painless!


Great deads bro.

thanks man!


Great job Bri! Great deadlifting, but way to let me down with the volume...haha j/k man. Still doesn't look like an easy day to me.

Haha, it will never happen again, I promise! Thanks man!


Sweet deadlifts dude! Im jealous on your "easy day" :p.

Glad I could make someone jealous! haha, thanks!


I love that top end set of Deads. Very good work on those. Hopefully that progress keeps pushing upwards, and you'll be having "easy" days with 405,

Hell ya, I can't wait until 405 x 8 is considered easy for me! That will be sweet...Thanks man!


365x8... easy day? Wow. F*** all of you guys, lolz. I think it's good you wanna be an all around athlete type, that would be awesome. That's kinda what I want to be in the future if I get the time. I just need to get huge first! Good stuff dudely, hope that lower back heals up.

Yes, t'was easy! I swear it was...I wouldn't lie! Thanks for the words man. My back is okay, I just felt some tweakage that day, so I stopped before anything bad happened.


Pretty big easy day there!!

Thanks brotha!

[brihead301]

10/11/10 - cycle 12, wave 1

OH Press

45 x 5
100 x 5 (65%)
115 x 5 (75%)
130 x 7 (85%) - PR +1 rep...I've always got no more then 6 reps w/130 the last 5 times I've done it. Finally got another rep!

Superset #1 - OH press/chinup

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

Superset #2 - power cleans/DB hammer curls

135 x 5/45s x 10
135 x 5/45s x 10
135 x 5/45s x 10

This was a tough day! I felt good afterwards though. I'm nice and sore today!

[Off Road]

Looks like you had a brekthrough. Congrats, I hope the momentum keeps up on the press.

[borracho]

Congrats on the OHP PR! Looks like every thing else is moving nicely as well...looked like the bench is creeping up too. I know that 225 has been an issue for you (mentally) in the past...when are you scheduled to tackle that one again?

[brihead301]

Thanks guys....nah, 225 is no problem. It's 240 that I stalled on. I can do 225 x 3 right now.

[Coke]

Way to be at it, tough 'en it out that way builds greater character and integrity.

[NickAus]

Great work on the OHP bro!!

[gatorman2k6]

I'm glad to see you are back to the high volume haha. Good job hitting a PR, especially since OHP has been a pain compared to the other lifts.

[Kiaran]

Man that's a solid session. Awesome you broke your record on the milies! I'm sure you're lifting plenty heavy enough on deads, lol. I'm probably just being a puss and not doing as much as I should. If anyone around here can avoid overtraining and all that, it'd be you. Definitely got a freakish work capacity, bro. Great moves.

[brihead301]

Thanks all! I appreciate the words as always. I was able to get one extra rep, but the true test is will I be able to press 145 when the time comes...that's my sticking point. I think I will be able to....but 150 is gonna be a b**** after that! Eh whatever, I'll keep training my a** off!

Gi Jiu-Jitsu

- intense warmup
- learned a basic guard pass to side control to mount to collar choke combo
- 15 minutes of rolling

[brihead301]

10/13/10 - cycle 12, wave 2

Squat

45 x 5
95 x 5
135 x 5
185 x 3
225 x 3 (70%)
255 x 3 (80%)
290 x 4 (90%) - I was aiming for 5 reps, but I really felt these in my hamstrings (in a way that felt like it was "pulling")....I didn't want risk some stupid injury for just one more rep, so I stopped at 4.

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

This was easier then last time, although I was still sweatin my nutts off after the 5th set. Let's see how sore I get this time!

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

Cosgrove's "Evil 8" barbell circuit

Done with 85 lbs. Strictly adhering to the rest times.

[brihead301]

Here's some progress pics from last year until now. There's about a 8 - 9 lb. weight gain from then until now. I'm not sure if I can really tell the difference though:

September 2009, 175 lbs:

http://img831.imageshack.us/img831/5619/175916093.jpg

October 2010, 184 lbs:

http://img139.imageshack.us/img139/7695/1841013102.jpg

[Off Road]

Nice squat session Bri. I am going to try doing front squats after my squats one of these days to see how I like it.

The only real difference I see in the pictures is, you grew some chest hair. Must be the squats :)

[Keith]

Great work in here, buddy. Your overhead pressing is getting huge! Awesome work with the squats, too. How many do you think you're good for at 290 if you pushed yourself to failure? Your front squats are unreal! I did a few sets with 135 and I was toast after and that was with 120 seconds rest! Ha. Major, major props on that. What kind of grip do you use for them?

[Keith]

The only real difference I see in the pictures is, you grew some chest hair. Must be the squats :)

This.


You won't really be able to tell an 8 lb. gain in a picture unless you're 100 lbs or something.

[mchicia1]

Good call on the squats...pointless risking injury for one more rep. Personally, I feel like you should only go for a rep record once or twice during the cycle anyway.

You look thicker around your shoulders and chest for sure. Just keep going steady and put on another 10 pounds for next year then compare the difference from '11 to '09...you will see a big one. Its a marathon, not a sprint. My wife keeps asking me when I am going to "cut" to get my stomach fat off. I keep telling her that I will just be thin again with a 6 pack and I do not want to look like that. Ive been slow bulking for months and I am still not even close to where I want to be....the whole process just takes a long time. Thats why you need to enjoy the ride, not just the end result.

[brihead301]

Maybe it's just in my head, because pictures don't lie.....but I have DEFINATELY noticed a huge size gain recently. 8 lbs. definately does make a difference. People have been asking me a lot recently, "Have you been lifting? You're looking bigger." Haha, ya recently for the last 6 years I have been.....Shirts have been fitting tighter then usual....I look at my arms and chest, and I'm like, "WTF???? Is that really ME????" Ya, I'm definately getting bigger! F those pictures!

[Off Road]

If you gain proportionately throughout the body, it's hard to pick it out in pictures. Especially when you are already muscular. If anything, you can see it in your traps.

[mchicia1]

Maybe it's just in my head, because pictures don't lie.....but I have DEFINATELY noticed a huge size gain recently. 8 lbs. definately does make a difference. People have been asking me a lot recently, "Have you been lifting? You're looking bigger." Haha, ya recently for the last 6 years I have been.....Shirts have been fitting tighter then usual....I look at my arms and chest, and I'm like, "WTF???? Is that really ME????" Ya, I'm definately getting bigger! F those pictures!

Same thing happened to me...I compared pics now with last January and I look exactly the same, but I am a solid 12 pounds heavier. But a guy at work came up to me after not seeing me for about 6 months and told me I finally got big. Pictures suck!

[gatorman2k6]

Nice squatting Bri! As others have said, sometimes it tough to see in pictures. I'm the same as you with more people saying I've gotten bigger and the sleeves and chest area of my shirts are tighter but in pictures, I basically look the same.

[Keith]

How many times can you put an A in "definitely"? Haha.

I agree with you that 8 lbs makes a difference, but not in pictures. I get comments when I put on 10 lbs, notice that my shirts fit a lot tighter and look bigger in the mirror, but when you put up a comparison pic of 8 lbs, you barely notice a difference. Don't let the pictures get you down, haha. If you think you're looking bigger and getting more comments, then that's all that matters. LOL @ the "have you been lifting weights"? I've gotten the whole, "do you workout"? Uhhhhhhh, ya, only for like 8 mother ****ing years, thanks for noticing.

[brihead301]

Thanks for all the comments fellas. Ya'll definately are great motivators! Nah, pictures don't get me down. I usually don't take pictures often because they don't do me justice (at least in my mind). I just look at the progress I'm making in the mirror and judging by the weights I'm lifting, and I know I'm definately coming along nicely!

[Keith]

You are definitely coming along nicely!

[Coke]

Can't lie about the weightlifting, it's gonna show sooner or later - those compliments were forthcoming dude. You have even greater size potential than I first realized although I saw your pics before.

[brihead301]

Thanks Coke! That's definately an awesome compliment to hear! Much appreciated. And Keith, to answer your question....I think I could probably do 290 x 10 if I really wanted. I never really felt a squat so heavy where I couldn't bust out 10 reps if I really gave it all my effot. Unlike benching or pressing, squatting comes down to shear willpower, and total muscle failure doesn't happen as easily as in a bench or a press. I think I spelled the "D" word wrong again.

No-gi Jiu-Jitsu

- Easy warmup
- learned how to escape the rear naked choke when the opponent has your back
- learned a variation of the rear naked choke
- 15 minutes of rolling

[jed]

You most definitely have had some fine workouts the past few days my man! Big congrats on hitting 130x7 reps FINALLY! That was a long wait and a lot of hard work you put in for that. Looking good in the pictures, I see some overall manliness gains (chest hair, etc) but yeah not much size. But as you've already discussed, it only matters what you see and feel. Pics don't do me justice either, IMO. I look like a fat nasty disproportionate bastard in pics, but when i'm lifting in front of a mirror i'm a veiny lean fairly well-put-together mofo. I'd like to see 290x10 on squats if you don't think you'd risk any injury. That'd be ballin.

[borracho]

I think I spelled the "D" word wrong again.



I actually scrolled back to look. :clown: Awesome.

Squats are lookin good man!! I think you and I are alike on the squattage...we could both do a lot more reps if we really forced ourselves...but we chose not to..for whatever reason. Is that bad?? I usually try and squeeze every thing I got out of me for DLs....wtf. Weird.

[Time+Patience]

I can see the different within your shoulders and upper chest. Definitely some progress, and it's hard to tell size gains when comparing pictures without back and leg comparisons. I tend to believe that's usually where the weight gain is the biggest, as those are the 2 biggest bodyparts.

I don't believe any form of "recapturing" (cameras, cam corders, etc) can ever quite do you justice, I usually have to ask my wife often, "have I gotten too fat" or "am I getting bigger", etc. I usually have to go by others comments as to how I'm looking now. It can be blatently obvious after a 2 year period, or whatever, but it's always hard for me to notice the gains. I have to be very specific, like "the sweep on my quads look a tiny bit better", haha.

Keep progressing and keep pushing. All is falling in line.

(Edit remedial typing skills)

[Clover]

I like how you've stuck with 531 and just kept making incremental progress. You haven't been greedy and its definitely working out for you.

[brihead301]

You most definitely have had some fine workouts the past few days my man! Big congrats on hitting 130x7 reps FINALLY! That was a long wait and a lot of hard work you put in for that. Looking good in the pictures, I see some overall manliness gains (chest hair, etc) but yeah not much size. But as you've already discussed, it only matters what you see and feel. Pics don't do me justice either, IMO. I look like a fat nasty disproportionate bastard in pics, but when i'm lifting in front of a mirror i'm a veiny lean fairly well-put-together mofo. I'd like to see 290x10 on squats if you don't think you'd risk any injury. That'd be ballin.

Thanks man....Ya, an extra rep here and there is always a nice thing. I definately got bigger though, sucks I can't take pics to prove it. I can FEEL it and see it in the mirror. I don't mess with squats. I learned my lesson with them. When I go heavy on them, I hit my designated reps and maybe 1 or 2 more...but I'm not going to risk injury just to bang out a high rep set. My goal is 315 x 20....but I'm not even going to attempt that until I can do 405 for reps....That's just playing it safe. Better to train smart, and stay able to train another day IMO..


I actually scrolled back to look. :clown: Awesome.

Squats are lookin good man!! I think you and I are alike on the squattage...we could both do a lot more reps if we really forced ourselves...but we chose not to..for whatever reason. Is that bad?? I usually try and squeeze every thing I got out of me for DLs....wtf. Weird.

Ya, sometimes I'm feelin it with deads too, and I tend to really push myself. I've just learned to respect the squat. It has potential to KICK MY ASS!!! So I'm very careful with it. Surely deads can do the same thing, but I think squats have much more of a potential! Thanks for the words my man!


I can see the different within your shoulders and upper chest. Definitely some progress, and it's hard to tell size gains when pictures without back and leg comparisons. I tend to believe that's usually where the weight gain is the biggest, as those are the 2 biggest bodyparts.

I don't believe any form of "recapturing" (cameras, cam corders, etc) can ever quite do you justice, I usually have to ask my wife often, "have I gotten too fat" or "am I getting bigger", etc. I usually have to go by others comments as to how I'm looking now. It can be blatently obvious after a 2 year period, or whatever, but it's always hard for me to notice the gains. I have to be very specific, like "the sweet on my quads look a tiny bit better", haha.

Keep progressing and keep pushing. All is falling in line.

Ya man, I'm sure you know exactly what I'm talking about with the camera thing. I can surely tell the difference though in the mirror. I've stepped over a hurdle in size gains. I've been floating around the same size for about a year now, and just recently I blew up...I'm crediting the 5/3/1 for that for sure! I do appreciate the words brotha.


I like how you've stuck with 531 and just kept making incremental progress. You haven't been greedy and its definitely working out for you.

Hell ya man. I love this program because I can stick with it. I just frequently change up the assistance work, which keeps things interesting, but the main 5/3/1 remains constant all the time! Thanks dude!

[brihead301]

10/15/10 - cycle 12, wave 2

Bench

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

Close grip bench press

135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

BB rows

145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

DB OH Press

50s x 10
55s x 9
60s x 4
65s x 3

Good session! But still a bit too easy with the lighter weights.

[Coke]

Fine stuff for the upper body to keep yourself on the mark.

[NickAus]

I see a big difference in the pics, thicker for sure!!

Your traps look thicker, chest too.

Nice training lately to bro!!

[ELmx479]

Nice work man, I've been slacking with the journals lately. Where are the super sets??

[jed]

Was that DB OH Pressing to fatigue or what? Great looking session too. +1 for periodization bible. Why didn't you shoot for more bench reps if you thought it was easy? I must've missed something.

[brihead301]

Fine stuff for the upper body to keep yourself on the mark.

Thanks bud!


I see a big difference in the pics, thicker for sure!!

Your traps look thicker, chest too.

Nice training lately to bro!!

Thanks man, much appreciated!


Nice work man, I've been slacking with the journals lately. Where are the super sets??

Thanks man...no prob, I slack on journals all the time. I switched my training up to BBB (with some extra stuff of course). I do a lot of really short rest times, and I try to incorporate barbell circuits every other session too. No sweat, I don't take it easy on myself!


Was that DB OH Pressing to fatigue or what? Great looking session too. +1 for periodization bible. Why didn't you shoot for more bench reps if you thought it was easy? I must've missed something.

DB pressing wasn't quite to fatigue, but pretty close because I was tired from the rest of my session. What do you mean by periodization bible? I'm not doing that. I'm just doing BBB with some extra stuff in there. Also, by "easy", I meant the overall session wasn't too bad, not just referring to bench. 5 x 10 uses pretty light weight (you have to if you plan on doing 5 sets of 10!), so it's not that hard. For bench I was only able to hit 3 reps with 225, otherwise I would have went for more.

[brihead301]

10/18/10 - cycle 12, wave 2

Deadlift

135 x 5
225 x 3
300 x 3 (70%)
345 x 3 (80%)
385 x 3 (90%) - right before this last set, I felt the 'tweak' in my lower back. The discomfort has been there for years, but some days it comes back and is slightly uncomfortable. Stupidly, I decided to continue on and do the final set of deads, so I did so. I just payed close attention to my form, keeping my lower back nice and straight. I just didn't push myself past prescribed reps and I was okay!

SLDL

225 x 10
225 x 10
225 x 10 - again, payed close attention to my form to protect my back. By doing all this, my back actually feels great today!

Superset #1 - back hyperextensions/hanging leg raise

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

No-gi Jiu-jitsu

- moderate warmup
- trained several standing guard passes
- 20 minutes of rolling

[Off Road]

I'm glad that pushing the tweaked back didn't result in an injury. Be very careful man.
Otherwise, it looks real good and I'm proud of you for gutting it out with improved form.

[gatorman2k6]

Great job with the bench and deads. Good thinking on not pushing the deads too far. As you've said, there is no point in sacrificing form just for another rep or 2.

[Coke]

No fun when we tweak our physiques, especially the back. That **** is most killer imo, did it myself fairly recently and it was no joke no matter how lightly it was done...wish you well with that and everything bro.

[jed]

Oh, whoops. By looking at your session it looks like the periodization bible method in 5-3-1. On Bench days it includes Bench, 5x10-12 of Upperback/Lats, 5x10-12 of Chest/Shoulders, and 5x10-12 of Triceps. It looked like that's almost exactly what you did, so I just assumed that was what you were doing. Love those heavy deadlifts dude. What is your 1RM for deads? What's the 'tweak' in your lower back feel like? Is it nerve tweak feeling or just muscley soreness tweak kinda?

[mchicia1]

I think its time to invest in a good belt for added security :). I dont care what anyone says...the belt saves injuries.

[Time+Patience]

I know you do a lot of pushing your body body so I'll ask when was the last time you gave your body a rest?

I had to take a rest much sooner than I had anticipated due to my legs not feeling up to par. I can't recall when you last took a rest, but do you foresee yourself taking one soon enough? Even if it comes in the form of 3-4 days off, or a few "lighter" sessions.

I actually took 4 days off and I'm going a full week of lighter weights, higher reps, and short of failure. Hoping that does my body well.

I ask because I know you do more than just pumping iron.

[borracho]

I know you do a lot of pushing your body body so I'll ask when was the last time you gave your body a rest?

Bri is the deload king!



Good thinking on the DLs man. DLs are waaaay too easy to push yourself with which can be bad in some cases (like when you feel a "tweak") so glad you played it semi-safe.

[NickAus]

Nice pulls!!

Smart SLDL work bro!!

[brihead301]

I'm glad that pushing the tweaked back didn't result in an injury. Be very careful man.
Otherwise, it looks real good and I'm proud of you for gutting it out with improved form.

Thanks man....nah, I'm okay. I know my limits, and I was just about pushing them, but not going over!


Great job with the bench and deads. Good thinking on not pushing the deads too far. As you've said, there is no point in sacrificing form just for another rep or 2.

Thanks man! Yup, better safe than sorry.


No fun when we tweak our physiques, especially the back. That **** is most killer imo, did it myself fairly recently and it was no joke no matter how lightly it was done...wish you well with that and everything bro.

Thanks...it's been an ongoing thing for years, so I'm not really worried about it. That fact that I started deadlifting helped my lower back out a ton....I used to be in really bad shape pre-deadlifting era of my life!


Oh, whoops. By looking at your session it looks like the periodization bible method in 5-3-1. On Bench days it includes Bench, 5x10-12 of Upperback/Lats, 5x10-12 of Chest/Shoulders, and 5x10-12 of Triceps. It looked like that's almost exactly what you did, so I just assumed that was what you were doing. Love those heavy deadlifts dude. What is your 1RM for deads? What's the 'tweak' in your lower back feel like? Is it nerve tweak feeling or just muscley soreness tweak kinda?

Ah, it does seem like I'm doing pretty much exactly what the periodization bible says to do. I just look at it like I do a similar lift to bench for 5x10, then a pull on the same plane (rows)....then for OH press day, I do 5x10 OH presses and then a pull in the same plane (pullups). The most I ever deadlifted was 420 back when I was a fat 220 lb. guy. Recently, I pulled 405 x 3, so I guess I could still do 420...not sure though. I don't ever max out, I just stick to the program, and let the weights build up slowly. The 'tweak' is just a slipped disc that pinches a nerve (L5 vertebrae)....I went to the doctor about it like 6 years ago, and he gave me some suggestions as what to do, instead I ignored him and started deadlifting and squatting heavy....my back has been the best it ever has been since I started doing that! But on occassion, I still feel a minor ache, or 'tweak' in it.


I think its time to invest in a good belt for added security :). I dont care what anyone says...the belt saves injuries.

I'm gonna have to agree with you. I will be picking one up soon.


I know you do a lot of pushing your body body so I'll ask when was the last time you gave your body a rest?

I had to take a rest much sooner than I had anticipated due to my legs not feeling up to par. I can't recall when you last took a rest, but do you foresee yourself taking one soon enough? Even if it comes in the form of 3-4 days off, or a few "lighter" sessions.

I actually took 4 days off and I'm going a full week of lighter weights, higher reps, and short of failure. Hoping that does my body well.

I ask because I know you do more than just pumping iron.

Good call. I follow the 5/3/1 exactly, where I do a deload every 4th wave. But you are right, I do other stuff too. Generally, I've been training 5 - 6 days a week. Mondays are lifting and BJJ, Tuesdays BJJ, Wednesday lifting, Thurs BJJ, Friday lifing, and saturday BJJ....so it all takes a toll on my body. I'm supposed to lift today, and it's OH press day, which would then place squat day on Friday....but I'm thinking a day of rest may be a better idea, which would move OH press day to friday, and squat day to monday. My lower back will thank me for that! Maybe next deload week, I will take a rest from BJJ too....I probably need it.


Bri is the deload king!



Good thinking on the DLs man. DLs are waaaay too easy to push yourself with which can be bad in some cases (like when you feel a "tweak") so glad you played it semi-safe.

Haha, deload king my ass! I just follow the program man. I just so happen to really love my deload weeks. Thanks bro!


Nice pulls!!

Smart SLDL work bro!!

Thanks bro!

[brihead301]

10/19/10

Gi Jiu-jitsu

- easy warmup
- learned 3 sweeps from guard
- 20 minutes of intense positional sparring (really kicked my ass!)

[-JM-]

Bri is the deload king!

If by that you mean he heads to Florida nearly every deload week, then yes, he most surely is.

Good deal on the back. I cant belive you still dont use a belt. RAwgH for life!!1

[Keith]

If by that you mean he heads to Florida nearly every deload week, then yes, he most surely is.

Good deal on the back. I cant belive you still dont use a belt. RAwgH for life!!1

This.

I wish I had a trip to go on if I deloaded, heck, maybe that's why I don't deload. :clown:

Sorry to hear you tweaked your back, but you don't use a belt?! Do you think if you wore one that wouldn't have happened? Why do you choose not to wear one?

[brihead301]

I always schedule my deloads so that they happen on a vacation...and yes, I do try to go on vacation about once every 2 months. Life is too short not to vacation often.....even if it's just a 4 day weekend camping or something...gotta do s*** ya know.

I actually injured my back about 5 or 6 years ago, so this is nothing new. The deadlifting and squatting made me 95% better, but every now and again I still feel a minor 'tweak'. So it's not like something that just happened on Monday or anything. I didn't even feel it during the actual lift, rather I felt it when I bent over to prepare my stance for the deadlift.

[Kiaran]

Missed some sessions in here. The photos are hard to tell any differences. Obviously your strength is higher and you look solid in the non-blurry shot. Doing great, bro! Lol, our bench is almost identical. This will be interesting to see who pulls ahead right? Sorry to hear you weren't 100% on the last DL session. Still solid and you got the reps in, so who cares. How are you feeling with your numbers lately?

[brihead301]

Thanks Kiaran. I'm always happy with my numbers. My main thing is that I'm consistent and in shape. If I can spar in Jiu Jitsu for 20 minutes straight and not be winded I'm happy. Strength-wise, I just follow the program and the numbers slowly climb up, but I have no specific expecations for myself.

10/22/10 - cycle 12, wave 2

OH Press

45 x 5
110 x 5 (70%)
125 x 3 (80%)
140 x 3 (90%)

Superset #1 - OH Press/pullups (varied grips)

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

Superset #2 - BB preacher curls/DB hammer curls

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

Short and sweet, yet pretty intense!

[gatorman2k6]

Great work Bri! Great attitude too with the conditioning and strength. What was your PR with 140?

[Coke]

I just follow the program and the numbers slowly climb up...

That's the deal man, stay with the plan - you have obviously taken things to a new level, looking more like a fighter these days too I might add. Glad to hear the conditioning while sparring is on point too.

[Off Road]

Nice job Bri.

[NickAus]

Great OHP work bro!!

[ELmx479]

Looking great in here man, OH Press is strong, I really think you won't stall this cycle. If for some reason I am ever down your way we should get a lift in together.

[brihead301]

Great work Bri! Great attitude too with the conditioning and strength. What was your PR with 140?

Thanks man. 140 x 4 was the most I've done at my current weight. I think 140 x 5 was my best of all time.


That's the deal man, stay with the plan - you have obviously taken things to a new level, looking more like a fighter these days too I might add. Glad to hear the conditioning while sparring is on point too.

Thanks bro...I just take it a day at a time. I don't really have any short term or long term goals. I just train consistently, that's it!


Nice job Bri.

Thanks bud!


Great OHP work bro!!

Thanks man!


Looking great in here man, OH Press is strong, I really think you won't stall this cycle. If for some reason I am ever down your way we should get a lift in together.

Thanks man...I hope not. Dude, definitely PM me if you're ever coming to Philly. That would be cool as hell.

[brihead301]

10/23/10

Gi Jiu-jitsu

- moderate warmup
- learned three different types of sweeps
- intense rolling with bigger/stronger guys. Those are always battles for me, but it makes me stronger in the long run!

[brihead301]

10/25/10 - cycle 12, wave 3

Squat

45 x 7
95 x 5
135 x 5
185 x 3
240 x 5 (75%)
270 x 3 (85%)
305 x 3 (95%) - I felt that annoying tweak in my lower back right when I started doing the 185. I contemplated just not continuing squatting at all, but then I decided to put a belt on. I never lifted with a belt on, but I must admit that I REALLY liked it. I felt much more protected in the belt (plus when looking at myself in the mirror, I felt like a true powerlifter!). My back didn't bother me at all with the belt on. I think I will continue using it. A few have recommended that I start using one, so now I am!

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 - ass = kicked at this point!

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

[mchicia1]

Nice work using the belt. Just only wear it during your heavy sets or youll be dependent on it like I am. LOL.

[gatorman2k6]

Great work Bri! Interesting how much better the belt made you feel. I don't use one either, but I'm still building my squat and deadlift back up, so I'm still using pretty light weights. As sad as it is, after watching a video on how to do them, the most impressive thing, to me, in your workout are the dragon flags. 3x10 is insane. I nearly died trying one haha.

[Keith]

Ah, finally using a belt! Took long enough, lol. 305x3 is awesome! Is that a PR for you? Those front squats look disgusting. I don't know how you do 60 seconds rest and bang out that many sets with 155. Great work, budday!

[jed]

Love that squatting, dude!! Glad to hear you finally tried out a belt and see that it helps you, that's awesome. You are in great shape, dude. Good stuff!!

[Coke]

The belt is an absolute must imo, way overdue for it man.

[borracho]

Hmm...glad to see you liked the belt...that further motivates me to get in one. That squat volume is intense!!!

[brihead301]

Nice work using the belt. Just only wear it during your heavy sets or youll be dependent on it like I am. LOL.

Thanks man...ya, I only plan on using it for my top set if possible.


Great work Bri! Interesting how much better the belt made you feel. I don't use one either, but I'm still building my squat and deadlift back up, so I'm still using pretty light weights. As sad as it is, after watching a video on how to do them, the most impressive thing, to me, in your workout are the dragon flags. 3x10 is insane. I nearly died trying one haha.

Ya man they are pretty hard....they really make my abs sore for about a 4 days after doing them. I actually don't even go all the way down with them. Give em a shot man. They are very good!


Ah, finally using a belt! Took long enough, lol. 305x3 is awesome! Is that a PR for you? Those front squats look disgusting. I don't know how you do 60 seconds rest and bang out that many sets with 155. Great work, budday!

Thanks bud...nah, 325 x 5 is my all time best for squats, but that was when I weighed 220. I'm now 185ish. With this program, I don't plan on stalling on my squats for a lonnnnng time!


Love that squatting, dude!! Glad to hear you finally tried out a belt and see that it helps you, that's awesome. You are in great shape, dude. Good stuff!!

Thanks bud! I'm in good shape, but I could always be better!


The belt is an absolute must imo, way overdue for it man.

I know man, everyone has been recommending the belt to me, but I know of people that do a hell of a lot more weight then me without using one at all. But whatever, it was time for me to start using it. Thanks bud!


Hmm...glad to see you liked the belt...that further motivates me to get in one. That squat volume is intense!!!

I only used it because I needed to get through the rest of my session, and my back was bothering me, otherwise I would have done them without the belt as always. Thanks for the words bud!

[brihead301]

10/26/10

Gi Jiu-jitsu

- moderate warmup with running, hip escapes, pushups, crunches, stretching
- learned 3 half-guard sweeps
- 15 minutes of rolling

[Off Road]

Welcome to the belt club Bri. I was like you, stubborn not to use one. Now, I don't like squatting heavy without it. Noce job on the squats and those front squats looked BRUTAL to finish.

[brihead301]

Haha thanks man. Ya, I only used it because my back was bothering me though. I will still attempt to squat without it if at all possible.

10/28/10

Gi Jiu-jitsu

- no warmup
- went over 4 basic sweeps from the guard
- got my ass handed to me for 1/2 hour straight by a 240 lb. blue belt. Basically, if I was able to get a finger free from his death grip I felt like I accomplished something. Also, breathing was a plus while going against this guy. I breathed when I could....but most of the time, he was putting so much pressure on me, that I couldn't really do much of that either!

[StLRPh]

semi-random question: have you thought about adding grip work to your training? using a towel for chins and/or static holds simulates a gi pretty well and if you get a fat bar (or a Rolling Thunder), something the size of a wrist, that can be very helpful as well.

[Coke]

Sparring with the heavyweight blue belt that way is great, makes you the more better for it all.

[brihead301]

semi-random question: have you thought about adding grip work to your training? using a towel for chins and/or static holds simulates a gi pretty well and if you get a fat bar (or a Rolling Thunder), something the size of a wrist, that can be very helpful as well.

True, grip work probably would help....but it's not my grip that I really need to work on in BJJ, it's my technique (which comes in time). Some of the best guys in my class have never even touched a weight. I do understand the usefulness of grip work as far as overall strength is concerned, but for BJJ....eh, I don't really think I need it. Thanks for stoppin in though bud!


Sparring with the heavyweight blue belt that way is great, makes you the more better for it all.

Ya man....if I rolled against this dude many times, I'd have no choice but to adapt and get better! He is a maniac!

[brihead301]

10/29/10 - cycle 12, wave 3

Bench

45 x 5
135 x 4
190 x 5 (75%)
215 x 3 (85%)
240 x 2 (95%) - YA!!!! I couldn't even budge 240 last time I tried....I was going to do a 10% reset, but instead I was given the advice to just repeat the last cycle, so I did....and I SMASHED 240!!!! The first rep flew up like nothing, so I went for a second rep and got it! I've been focusing on my form a lot lately, trying to do the whole "arched back, shoulder blades in, leg drive" thing....It's most likely far from perfect, but I definitely think that it's helping. 255 is my all time best bench, but 240 is the most I've done at my current weight though....so I'm very happy with it!

Superset #1 - close grip bench/BB rows

135 x 10/145 x 10
135 x 10/145 x 10
135 x 10/145 x 10
135 x 10/145 x 10
135 x 10/145 x 10

DB OH Press

50s x 10
55s x 8
60s x 5
65s x 3

[ELmx479]

That's awesome man! Also impressive after you did 190x5 and 215x3. I bet you could hit 255 maybe even 260 if you are fresh and worked up to it using singles.

[Keith]

That's ****ing awesome, Brian! I completely remember you missing the 240 and how people told you to repeat it, glad you took their advice, eh?! Great job, buddy. Glad to see you put up a double with that.

[NickAus]

Very pleased you are getting so good on the bench bro!!

[Coke]

Looks good bro, 'bout to break new ground on the bench.

[brihead301]

That's awesome man! Also impressive after you did 190x5 and 215x3. I bet you could hit 255 maybe even 260 if you are fresh and worked up to it using singles.

Thanks man...ya, possibly, but I'm just stickin to the program...so I gotta do the 5 and triple before hand. Maybe one day, I'll do a 1RM test.


That's ****ing awesome, Brian! I completely remember you missing the 240 and how people told you to repeat it, glad you took their advice, eh?! Great job, buddy. Glad to see you put up a double with that.

Hell ya man, me too! Thanks a lot!


Very pleased you are getting so good on the bench bro!!

Thanks man. I don't know about 'so good', but I did hit a lift which I previously missed.


Looks good bro, 'bout to break new ground on the bench.

We'll see what happens. Thanks man!

[brihead301]

11/1/10 - cycle 12, wave 3

Deadlift

135 x 5
225 x 3
325 x 5 (75%)
365 x 3 (85%)
410 x 2 (95%) - Just chuggin along on this 5/3/1 program

Big superset #1 - SLDL/hyperextentions/hanging leg raise

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

No gi jiu-jitsu

- moderate warmup
- drilled triangle
- learned a new submission
- 10 minutes of rolling (not enough dammit!)

[-JM-]

Congrats on hitting the double on bench Bri! Serious confidence booster when you turn around and hammer it like that.


410 x 2 (95%) - Just chuggin along on this 5/3/1 program

Always the steady workhorse, Bri!

[KoSh]

410x2 is no joke brother. Very well done!

[Off Road]

"chugging along" indeed...nice job.

[mchicia1]

You are one strong mother ****er.

[borracho]

Congrats on the bench!! Thats awesome dude. How're the hammys after the DL/SLDL/hypers???

[Coke]

Nice job with the deads, serious work.

[brihead301]

Thanks a lot for the comments guys!

11/2/10

Gi Jiu-Jitsu

- We went over how competetions work, and simulated comps. I got my ass kicked, since I'm not good at takedowns, and I was gassed very quickly. I don't care though, I will still be competeing in this upcoming competetion that a few guys in my class are entering.

[Keith]

Solid pulling, Brian! Pardon my ignorance, but I didn't think there were takedowns in Jui-Jitsu? I thought it was only ground work. I really look forward to your competition. Any chance of getting it on tape?

[brihead301]

Thanks man. A Jiu-jitsu comp starts out standing up, but most BJJ guys don't know s*** about takedowns. I don't think I will get it on tape though. It's just going to be a learning experience for me.

[Keith]

I wonder how an experienced judoka would do against an experienced BJJ..ka? LOL. I loved judo because half of it was training standing up, learning throws and takedowns. How much of what you learn is takedowns do you think?

[brihead301]

I'd say maybe 5% max is training takedowns. I'm simply not interested in it at all, and I hate the days that we do train takedowns. A blackbelt in Judo against a black belt in BJJ would lose in a ground match. However, the blackbelt in Judo would certainly be the one that takes the BJJ guy to the ground. From what I've heard, they do train groundwork in Judo, but not to the extent that they do in BJJ. They are two completely different focuses, and I do believe that one should get good at both takedowns (either via Judo or wrestling) and ground game. However, I'm just not interested in the takedown aspect at this point of my training, although in a competition, the match starts standing up and whoever gets the takedown automatically gets 2 pts. I just like to focus on one thing at a time. After I get very good at BJJ, I plan on taking up Muai Thai.

[gatorman2k6]

Great benching and pulling Bri! That's awesome that you came back and hit 240 for a double. Solid pulling too! What's your PR for deadlifts regardless of BW?

[brihead301]

Thanks Gator! 420 x 1 was my best deadlift ever, and that was 1 1/2 years ago when I was 220 lbs.

[mchicia1]

Thanks Gator! 420 x 1 was my best deadlift ever, and that was 1 1/2 years ago when I was 220 lbs.

Pretty cool that you cut 40 pounds and are inching your way back to your original lifts. Thats great! Does your body composition look a lot better now than when you were 220?

[jed]

F*** yeah buddy!! Glad to see that bench press has finally moved for you! Form is huge in bench just like it is on everything; if you haven't already, check the vid below. Those deadlifts are f***ing insane, you pull a bunch of weight dude. Keep at it my man.

Dh3t6T-nqP0

[brihead301]

Ya I saw that video, but I'm gonna watch it a few more times again since I'm really focusing on my form now. Thanks Jed!

And Mchicia, here is the difference between me at 220 and me at 175 (the pic of me at 175 was when I was doing low-carb, so most likely carb depleted). I'd imagine that if I cut to 175 and carb depleted NOW, I'd be more ripped since I'm stronger now:

220:
http://img294.imageshack.us/img294/6397/220lbs.jpg
175:
http://img151.imageshack.us/img151/5619/175916093.jpg

[mchicia1]

You look much better at 175! Congrats dude. Huge transformation actually! I think if you did a super slow bulk up to 200+ pounds, youd be a monster!

[NickAus]

Look great at 175 bro!!

[jed]

Wow, what a dramatic change. That's f***ing inspiriational, good stuff dude.

[mchicia1]

F*** yeah buddy!! Glad to see that bench press has finally moved for you! Form is huge in bench just like it is on everything; if you haven't already, check the vid below. Those deadlifts are f***ing insane, you pull a bunch of weight dude. Keep at it my man.

Dh3t6T-nqP0

This video changed my bench for the better...one of the best videos on benching out there. Only thing I do differently now is go flat footed and wide instead of on toes and in. But the basic concept of loading the weight on your traps/upper back/lats remains the same for either one and makes a huge difference.

[brihead301]

Ya that video is definitely awesome! I'm working on benching like that now. I still don't quite have the feel for it yet, but it's getting there. Also, that 175 lb. pic was from last year. I'm back up to about 187 now (and not quite as cut anymore). I'll wait until around the end of March and then I'll lean out to 175 again. I suspect I'll be more muscular this time. Thanks for all the words fellas.

11/5/10 - cycle 12, wave 3

45 x 5
95 x 3
115 x 5 (75%)
130 x 3 (85%)
145 x 2 (95%) - Wow, again I stalled out on 145 last cycle, and now I got 2 reps??? It must be the fact that I gained some weight....or due to the fact that I've been doing BBB....not sure, but something is making my presses and bench stronger!

Superset #1 - BB OH Press/chin-ups

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

Superset #2 - Power Cleans/BB curls

135 x 5/95 x 8
135 x 5/95 x 8
135 x 5/95 x 8

No-gi Jiu-jitsu

- nice warmup
- went over competition prep again, mainly focusing on the takedown aspect
- 15 minutes of competition simulation - again I got my ass kicked, and was very annoyed with myself. That means I need to train harder though.

[Off Road]

Weight gain seems magical when it comes to lifting. Congrats on the extra rep. Now you can up the weight. See where you end up.

[mchicia1]

Nice pressing...probably a combination of weight gain and BBB. BBB is a great finisher for each workout. I like the superset of the press and chins...thats how Wendler himself does it.

Im still amazed by your progress since you were 220...that took hard work and dedication.

[borracho]

Nice job on the OHPs bud! It is always a good feeling to get past a plateau or sticking point. Next stop 150!

[Keith]

Ya that video is definitely awesome!

YAY!!!

[Keith]

Your pressing strength definitely is increasing, bud! Whatever you're, keep at it because it's working. How many chins do you think you can do at once?

[gatorman2k6]

Great work Bri! That's awesome that you didn't stall on OH press, this time around. Man, I knew you had cut weight, but I forgot that it was from 220 to 175! That took some dedication.

[Clover]

Congrats on all the PRs Bri! Seems like a lot of people are doing really well now. Maybe there are fewer distractions once it gets colder out lol

[Coke]

I'll wait until around the end of March and then I'll lean out to 175 again. I suspect I'll be more muscular this time.

No doubt, you ought to see more development overall next spring/summer when you lean out.

[NickAus]

Looking good Bro!!

[brihead301]

Weight gain seems magical when it comes to lifting. Congrats on the extra rep. Now you can up the weight. See where you end up.

Extra TWO reps you mean :hello:. And yup, now I can increase this next cycle! Thanks man!


Nice pressing...probably a combination of weight gain and BBB. BBB is a great finisher for each workout. I like the superset of the press and chins...thats how Wendler himself does it.

Im still amazed by your progress since you were 220...that took hard work and dedication.

Thanks man....actually it just took me joining MMA, and the weight literally melted off in no time. I was really not hard at all.


Nice job on the OHPs bud! It is always a good feeling to get past a plateau or sticking point. Next stop 150!

Hellz ya man..thanks!


YAY!!!

Yes sir, thanks to you I now realize how much I use that word, and I'm now self-conscious about how I spell it.


Your pressing strength definitely is increasing, bud! Whatever you're, keep at it because it's working. How many chins do you think you can do at once?

I was at a concert once, and the army was there doing a pullup test thing. If you were able to get to 20 deadhang pullups, then you get a free T-shirt. My drunk ass did 17, but then I couldn't do another one. So as of now, 17 is the most I ever did in a row.


Great work Bri! That's awesome that you didn't stall on OH press, this time around. Man, I knew you had cut weight, but I forgot that it was from 220 to 175! That took some dedication.

Nope, didn't take dedication. Seriously, I just joined MMA and the fat melted off. I already had muscle from lifting, but the MMA made me just burn the fat off. It was honestly the easiest 'transformation' I could have possibly done.


No doubt, you ought to see more development overall next spring/summer when you lean out.

Ya man, I can't wait. Thanks!


Looking good Bro!!

Thanks!

[brihead301]

11/5/10

Open gym Jiu-jitsu

- Just trained live for my upcoming competition

11/6/10

Gi Jiu-jitsu

- intense warmup
- reviewed 4 different collar chokes
- 15 minutes of rolling

I've stepped up my BJJ training lately. F*** just going 2 - 3 days a week, I'm trying to do 5 days a week! I'm determined to get good at this!

[StLRPh]

I'm sure that'll make a pretty big difference. Good luck at the comp

[borracho]

Itd be cool if you could take a few quick clips of others rolling around during that comp...if ya cant, no biggie but that'd be spiffy if you did. When is it??

[brihead301]

I'll see what I can do. The comp is this Saturday. Thanks for the words fellas.

[Keith]

I'm determined to get good at this!

Great to hear! Best of luck this weekend. I look forward to hearing the results.

[jed]

Love to see the 145x2 on the mili's bro. Great stuff; your hard work's paying off. How long does a BJJ session usually take? Looks like they wouldn't take too long cause usually it seems like its : warmup, something, 15 mins of rolling. Just curious. What are you gonna be doing at your competition?

[NickAus]

5 days a week is good bro!!

You will really get used to everything at a fast rate when you feel like you never leave the mats lol!!

[brihead301]

Thanks guys! A BJJ class is 1 hour long.

Generally it's warmup for 10 - 15 minutes just to get the blood flowing. Then they either teach us a move or two (or an escape, or something), and then we 'spar' for 15 - 20 minutes. IMO, most of the learning takes place during the rolling sessions, which is why I'm now going to be attending the open mats on Fridays. Some people find just learning the moves, which they call 'technical' to be the most beneficial in their learning. I learn from rolling, others learn from technical. Whatever, 5 days a week from now on, no more bulls***ting!

11/9/10

Gi Jiu-jitsu

- very light warmup
- learned 3 chokes when opponent is in 'turtle guard'.
- 10 minutes of competition-simulated sparring

^^^That is not enough sparring IMO, which is why I will be going 5 times a week from now on, including the open mats.

[Coke]

That's how to do it man, step up your overall fight game the best way you know how.

[brihead301]

Thanks Coke!

11/10/10

Gi Jiu-jitsu

- I was 30 minutes late, because I forgot that they changed the Wednesday start time from 7:30 to 7:00. Damn!
- Went over a few guard passes, which I was able to learn quickly and add to my notes
- 15 minutes of rolling against difficult opponents. Held my own against 2 of them, got destroyed by another one.

I gotta skip class today because some chick asked me to help her out with something. I wish I wasn't such a nice guy. Sucks I gotta skip class though.

[Off Road]

Tons of jiu jitsu, you are going to be one conditioned son-of-a-gun.

[Time+Patience]

You looked damn good at 175. I agree that you will look better the next time around when you start dieting back down. As long as you are training hard and doing what you need to with your diet to put on muscle then you should show some definite progress by next summer.

I think you, F=ma, and I should do a trio bulk back up to 220+ and then diet back down together. I was 220 before the summer of 2009 and that's when I decided it was time to diet down, albeit a bad diet, but I got down to 175. I think you, F=ma, and I were all right around the exact same BW before and after our diet, and we all did it around the same time.

Pretty neat although not amazing.

Keep at it, definitely looking forward to the next progress picture update.

[brihead301]

Thanks Off Road!


You looked damn good at 175. I agree that you will look better the next time around when you start dieting back down. As long as you are training hard and doing what you need to with your diet to put on muscle then you should show some definite progress by next summer.

I think you, F=ma, and I should do a trio bulk back up to 220+ and then diet back down together. I was 220 before the summer of 2009 and that's when I decided it was time to diet down, albeit a bad diet, but I got down to 175. I think you, F=ma, and I were all right around the exact same BW before and after our diet, and we all did it around the same time.

Pretty neat although not amazing.

Keep at it, definitely looking forward to the next progress picture update.

Thanks for the words brotha. I'm definitely not going to bulk back up to 220 again though. I like myself much better at my current weight. If my goal was strictly BBing like you and F=ma, then I'd go for it. But my main priority right now is Jiu-jitsu and the conditioning in the gym for it. Strength is only a secondary concern to me as well. Gaining weight, especially 45 lbs., would certainly hinder my BJJ game for a few months.

Although a Jacked and shredded physique is definitely something I want, I still need to prioritize. BJJ is my main concern right now.

[KoSh]

Jiu Jitsu ftw!

How's it going? You planning on fighting any time soon?

[borracho]

Have fun at the comp dude!

[brihead301]

Thanks guys. Yes, tomorrow actually Kosh.

[-JM-]

Missed this! Good luck for the scrappin' tomorrow Bri!

[KoSh]

Thanks guys. Yes, tomorrow actually Kosh.

Jiu Jitsu competition, I'm guessing?

Or are you doinga samba/mma type of fight?

[StLRPh]

I'd love to see a samba fight :)

[brihead301]

No, I only train Jiu-jitsu. I stopped MMA about a year ago. So this is purely a BJJ tournament.

Again, thanks for all the words fellas!

[gatorman2k6]

Good luck tomorrow Bri!

[Kiff]

Looking good mate, good luck in your fighting :)

[NickAus]

Best of luck for the comp bro!!

[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
290 x 4
275 x 6
290 x 4
310 x 3

Bench
170 x 14
180 x 13
190 x 10
140 x 20
175 x 13
185 x 11
195 x 7
180 x 12
190 x 10
200 x 8
185 x 12
195 x 10
205 x 6
185 x 12
200 x 8
210 x 5
200 x 8
210 x 5
190 x 11
205 x 8
215 x 5
195 x 10
205 x 7
220 x 5
200 x 9
210 x 6
225 x 2
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
215 x 5
230 x 2
215 x 4
205 x 7

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
370 x 8
390 x 3
370 x 8
390 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
130 x 7
140 x 3
145 x 2
135 x 5
135 x 5
145 x 3 pp
150 x 3 pp

[brihead301]

Thanks for the words guys. The competition was fun. I lost, but I still had fun. I need to train harder, so I will do that.

11/15/10 - cycle 13, wave 1

Squat

45 x 5
95 x 5
135 x 5
210 x 5 (65%)
245 x 3 (75%)
275 x 5 (85%)

Front squat

160 x 10, rest 60 seconds
160 x 10, rest 60 seconds
160 x 10, rest 60 seconds
160 x 10, rest 60 seconds
160 x 10

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

No-gi jiu jitsu

- armbar/triangle drills
- learned 3 triangle defenses
- 15 minutes of rolling

[Off Road]

As long as you had fun and learned something, that's all that can be expected your first time out. Nice session BTW.

[gatorman2k6]

It's all good Bri! You said yourself that you wanted to do the competition as a learning experience, and no doubt you learned something. Now you have a fight under your belt and are already more prepared for the next one. Great squatting too!

[Coke]

You are indeed a winner, just wasn't your day in there.

Compilation **** is crazy dude, lol.

[brihead301]

Thanks fellas!

11/16/10

Gi Jiu-jitsu

- Warmup
- learned a variation of the armbar from the back mount
- 20 minutes rolling

[Kiaran]

Awesome you did a BJJ comp. How'd you do in it? All I read that you said was that you lost. What do you think needs improvement? Squatting is looking strong too, bro. Get some more vids up in here!

[slashkills]

Good training in here Bri! Sorry to hear about the loss. It will only motivate you more for next time

[brihead301]

Thanks guys. BJJ just takes time to learn, no big deal. It takes YEARS of practice to get good.

11/18/10 - cycle 13, wave 1

Bench

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

superset #1 - CGBP/BB Rows

140 x 10/145 x 10
140 x 10/145 x 10
140 x 10/145 x 10

Superset #1 - DB OH Press/pullups

50s x 10/bw x 10
50s x 10/bw x 10
50s x 10/bw x 10

No gi Jiu-jitsu

- moderate warmup
- learned some hand fighting and takedown techniques
- 10 - 15 minutes sparring

[Off Road]

Nice benching Bri.

[Kiaran]

Great benching, bro! So are your numbers all pressing up against the 5-3-1 limits right now? you've come a long ways, it's awesome to see the numbers you're starting to put up now. How does the bench feel at the moment? Are you happy with it? Got some numbers in mind you'd like to hit next year?

[brihead301]

Thanks fellas. Ya, the lifts are starting to get heavy now. The heaviest I've done so far during the course of this program have been:

squat: 305 x 3
bench: 240 x 2
dead: 310 x 2
OH press: 145 x 2

None of which are all time PR's, but they are damn close to what I was putting up when I was 40 lbs. heavier. So yes, I'm happy with my progress. However, actual numbers aren't really important to me. My primary focus right now is Jiu-jistsu, so I just need a strong body for that. I'm just mindlessly running the 5/3/1, knowing that the numbers will just keep on climbing without any need to think about it. All I have to do is just keep following the program. Simply just going through the motions keeps me getting stronger little by little, and that's all I need for BJJ. If I stall out on something, I just rerun the next cycle using the same weight. If I stall out again, I do a 10% reset.....and I just keep on going. My goals are much different then when I was focusing on purely numbers.

[mchicia1]

13 Cycles man...damn. Thats a lot of lifting to not sustain one injury. Deloads FTW?

[StLRPh]

Your consistency is amazing

[brihead301]

Thanks fellas. I've gotten some injuries for sure. Nothing major though thankfully. Joint pains, pulls, etc.... is all I've gotten.

I deload for one week every 4th wave. I never skip a deload.

[Time+Patience]

squat: 305 x 3
bench: 240 x 2
dead: 310 x 2
OH press: 145 x 2

None of which are all time PR's, but they are damn close to what I was putting up when I was 40 lbs. heavier.

I would call those numbers PR's since you are doing those numbers or ones close to the previous PR and at a much lighter bodyweight.

A 250 pound bench at 175 is stronger than a 275 bench at 200. Numbers are looking solid and the lifting continues to be spot on.

[ELmx479]

Wendler should write an article about you and his program. Nice benching too! You should get some new training video's up in here.

[NickAus]

Great stuff bro!!

Numbers are going up well!!

[Off Road]

I agree with Time and Patience...you are stronger now.

[KoSh]

A 250 pound bench at 175 is stronger than a 275 bench at 200. Numbers are looking solid and the lifting continues to be spot on.

Well,there's two schools of thinking on that. No matter how you slice it, if you're moving 275 pounds it's more weight than 250, so technically 275 is a stronger movement. But if you look at the numbers pound for pound, sure. I think both sets of data are relevent. Some people want to move massive weights, some people want to move high weight compared to their body weight. It's all in your goals. Bri is accomplishing his and to that I say awesome, awesome work sir.

[brihead301]

Thanks a lot fellas. I appreciate all the comments. I'm of the school of thought that it's all about the total weight moved, and not weight relative to your body weight. I may be stronger pound for pound right now, but I'm still not as strong as I was when I was 220....so for now, I'm trying to get back to that strength level, than once I start hitting actual weight PR's again, I will be happy as hell!

I do love the 5/3/1 program, because I am able to stay consistent with it, yet still change things up to keep it interesting. Changing the assistance work is all the change I need to keep going, but the 5/3/1 lift remains the same!

As far as BJJ is going, I got my 5 days in last week, so I'm good. This week, due to Thanksgiving, I may only be able to get 1 or 2 (3 would be nice)....but oh well, next week I'll have to kick it back into high gear again!

Thanks again!

[brihead301]

11/19/10

Open mats

- I just rolled with one of the purple belt instructors for about an hour, getting my ass kicked the entire time! It was fun!!!

11/20/10

Gi Jiu-jitsu

- Had a nice hangover, but trained anyway
- learned some basic top game aggressiveness, and bottom game agressiveness
- positional sparring for about 15 - 20 minutes
- got a new tattoo

http://img684.imageshack.us/img684/5171/crossroadstattoo.jpg

Very cool meaning behind this piece!

[borracho]

squat: 305 x 3
bench: 240 x 2
dead: 310 x 2
OH press: 145 x 2


Guessing you mean 410x2 for DLs??


The new tat looks good...I wont take any stabs at the real meaning behind the piece but thats always the way to go (with some meaning behind it).

[gatorman2k6]

Good job with the BJJ training. Pretty crazy tat! I'm glad there is meaning behind it though, because I'm not a big fan of people getting them, just to get it. I believe there should be some meaning behind it.

[Coke]

Damn dude, the new tattoo is ill!!

[NickAus]

Nice Tat and great training bro!!

[KoSh]

Sweet tat dude.

[Off Road]

I'm not into tattoos...but now you have me curious about the meaning of it.
Cool artwork none-the-less :)

[brihead301]

Thanks fellas! It is 2 road signs - highway 61 and highway 49 in Mississippi. That is known as "the crossroads" where Robert Johnson sold his soul to the devil to become the greatest blues musician ever. That legend is the reason why Rock n' roll is what it is and it has the stigma attached to it that it does.

11/22/10 - cycle 13, wave 1

Deadlift

135 x 5
225 x 3
285 x 5 (65%)
325 x 5 (75%)
370 x 8 (85%)

Superset #1 - SLDL/back raises/hanging leg raises

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

[gatorman2k6]

Nice lifting Bri! That superset doesn't look fun at all haha.

[Off Road]

Cool story about the tattoo...even cooler deadlifts.

[JSully]

grats on competing, regardless of the outcome.. I knew you'd get there someday!! Now train harder and smoke your opponent next time!!

[Coke]

Interesting background on the new tattoo...effort with the deads is tight dude.

[brihead301]

Thanks fellas! Yes, I've upped my BJJ training to 5 days/week, and I will be taking private lessons soon too. I'm gonna get good at this s***!

11/23/10

- warmup
- armbar/triangle drills
- learned a few counters to armbar defense
- 10 minutes of sparring.

[Time+Patience]

I really like the top set on the Deads. Was that pushed to the max or did you leave a little bit in the tank? I'm assuming that's maxed out isn't it? Sounds strong.

From my little stint on 5/3/1 I agree that it's a darn good routine, and I know you like to make a few adjustments and keep the core the same. It's such an effective routine.

[borracho]

Nice DLs man....and I really dig the super set after! I bet your lower back was a smidge tight afterwards.

[brihead301]

Thanks fellas. Nah, that 370 x 8 wasn't all I had. If I really wanted I could have went for about 10 or so....but I figured why do that and risk injury? Actually, at this point in the program, going much more then just the prescribed reps is kinda asking for an injury....but oh well, I like to push myself even if it's not the smartest thing to do. Yes, I do agree that the program is awesome in that it allows you to keep the core the same, but make changes to the assitance to keep things interesting. Most people don't stick to it long enough to reap the benefits though. It's a very slow (but steady) moving program. My back was a bit tight after that last session fo sho!!!

[Zorachus]

Hey Bri, what about switching up your 5/3/1 Accessories to the BBB "Big But Boring" style ? I have been doing it every few months, and loved it, it makes the workouts shorter in time, but you feel it still the next couple of days. It is still intense, but in a good way.

The BBB is doing just 2 main accessories, right after your main. They are done with 5 sets of 10reps each, of 50% your max, pretty simple, or "boring" you can say :)

[Behemoth]

strong deadlifting

[brihead301]

Thanks bud. Zorachus, I was doing a variation of BBB using....but I'm constantly switching things around. I needed to make a change because my OH pressing was too much with BBB that it was hurting my elbows.

11/24/10 - cycle 13, wave 1

OH press

45 x 5
105 x 5 (65%)
120 x 5 (75%)
135 x 5 (85%)

Superset #1 - OH press/pullups

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

Superset #2 - Incline DB press/cable seated rows close grip

55s x 10/130 x 10
55s x 10/130 x 10
55s x 10/130 x 10

Gi-jiu jitsu

- warmup
- open guard work/sweeps
- sparring for 20 minutes

[brihead301]

10/26/10 - cycle 13, wave 2

squat

45 x 10
95 x 5
135 x 5
185 x 3
225 x 3 (70%)
260 x 3 (80%)
ADD BELT
290 x 4 (90%)

front squats

160 x 10, rest 60 seconds
160 x 10, rest 60 seconds
160 x 10, rest 60 seconds
160 x 10, rest 60 seconds
160 x 10

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

[brihead301]

10/27/10

Gi Jiu-jitsu

- intense warmup
- learned a few advanced techniques that I will not remember
- 15 minutes of sparring

No gi jiu-jitsu

- focused on a bit of side control stuff
- 30 minutes sparring

[Off Road]

Very nice squattage Bri.

[StLRPh]

50 front squats in less than 10 minutes = :drooling:

[Coke]

I see you ramped up the fight training, good deal with that, the weightlifting and everything else Brian.

[Zorachus]

What is your opinion of the Body Builder template vs the BBB we been doing ?

The Body Builders adds much higher reps and an extra exercise to our accessory lifts after 5/3/1. In the book it shows like crazy 4sets of 10-20, or 4 sets of 15reps. That is some serious volume, I would assume you drop the weight a good 10-20% less than you normally do. But could also burn you out, with just too much ?

[gatorman2k6]

Great work Bri! Your supersets and BJJ work continue to impress me.

[NickAus]

So much work in your log and some of the others it makes me feel pretty lazy!!

[Keith]

Awesome to hear about your competition. A great learning experience, eh? You'll come in better prepared and more confident every time. That tat is SICK! Very good work. He must be a great artist because it looks very clean and sharp. That's awesome you're doing BJJ 5 days a week now, sounds like you're really stepping it up. How do you like training with weights and BJJ at the same time? Do you like it? Would you prefer to put your time solely into just one? I'm really thinking of getting into Muay Thai in the new year but I still want to powerlift... do you think all that endurance training would affect my numbers in the gym?

[Kiff]

Sick deads mate, also nice tat :)

[brihead301]

Very nice squattage Bri.

Thanks!


50 front squats in less than 10 minutes = :drooling:

Ya man, it was fun! Thanks!


I see you ramped up the fight training, good deal with that, the weightlifting and everything else Brian.

Thanks bud! Can never train too much IMO..


What is your opinion of the Body Builder template vs the BBB we been doing ?

The Body Builders adds much higher reps and an extra exercise to our accessory lifts after 5/3/1. In the book it shows like crazy 4sets of 10-20, or 4 sets of 15reps. That is some serious volume, I would assume you drop the weight a good 10-20% less than you normally do. But could also burn you out, with just too much ?

Hmm...not sure about the bodybuilder template. I never tried it. I never actually did any of his generic templates. I have always just made up my own way of doing the accessory work.....not sure if that's a good thing or a bad thing, but I just do what works for me specifically. Doing purely BBB, tends to hurt my elbows.....I'd think that the bodybuilder template would overtrain me with my BJJ. So I just have to find the right amount of work for me. If I were you, I'd think the bodybuilder template, or something similar would work best for you, since you are primarily training for physique right? Give it a shot.


Great work Bri! Your supersets and BJJ work continue to impress me.

Thanks!


So much work in your log and some of the others it makes me feel pretty lazy!!

Well, when you're deadlifting 9000 lbs....you can't quite lift as often, so I guess you have an excuse!


Awesome to hear about your competition. A great learning experience, eh? You'll come in better prepared and more confident every time. That tat is SICK! Very good work. He must be a great artist because it looks very clean and sharp. That's awesome you're doing BJJ 5 days a week now, sounds like you're really stepping it up. How do you like training with weights and BJJ at the same time? Do you like it? Would you prefer to put your time solely into just one? I'm really thinking of getting into Muay Thai in the new year but I still want to powerlift... do you think all that endurance training would affect my numbers in the gym?

Thanks man. It's tough doing both lifting and BJJ. I haven't been able to train weights 3 days and do BJJ 5 days in one week, so I sometimes cut the weights down to 2 days a week. I do think that the BJJ effects my strength, and if I was training for powerlifting, I don't think that I'd be doing BJJ at all. Basically, it's either one or the other....assuming strength is the main goal. If you wanted to do Muai Thai, and continue to lift that would be great, but shooting for huge numbers on the big 3 probably wouldn't work too well anymore. It all depends on what your goals are. Mine is to kick ass at BJJ!


Sick deads mate, also nice tat :)

Thanks!

[brihead301]

11/29/10 - cycle 13, wave 2

Bench

45 x 10
135 x 5
180 x 3 (70%)
205 x 3 (80%)
230 x 2 (90%) - missed the last rep

Superset #1 - CGBP/BB Rows

140 x 10/145 x 10
140 x 10/145 x 10
140 x 10/145 x 10

Superset #2 - neutral grip chinups/seated DB OH presses

bw x 10/55s x 10
bw x 10/55s x 10
bw x 10/55s x 10

No gi Jiu-jitsu

- intense warmup
- guard passing/submission/guard recovery drills
- 20 minutes of hard sparring

[mchicia1]

Damn...the BJJ must be taking its toll on your recovery. Didn't you just hit 240 for a double or triple on bench?

[gatorman2k6]

Dang, that stinks you missed the last rep. Are you going to reset after this cycle or repeat? I bet you'd get it if you just repeated.

[Coke]

You will be right on the money if you can get some extra rest and maybe another meal or protein drink along the way...energy level is stellar and smells trouble for comps down the line, lol.

[brihead301]

Thanks guys....I will just repeat this cycle. Looking back at my records, last time I did 230, I hit 230 x 1....so I did improve to 230 x 2.

End of last cycle I did get 240 x 2 also. We'll see what happens with a cycle repeat, otherwise a 10% reset may be needed.

[NickAus]

The BJJ will take its toll for sure so dont be too fussed, you will smash it soon!!

[brihead301]

Thanks man!

11/30/10

Gi Jiu-jitsu

- simple warmup
- some guard recovery drilling
- 45 minutes of sparring

Those are the classes that I really like!

[brihead301]

12/1/10 - cycle 13, wave 2

Deadlift

135 x 5
225 x 3
305 x 3 (70%)
350 x 3 (80%)
390 x 3 (90%)

Big superset #1 - SLDL/Back raises/hanging leg raises

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

Goin campin for the next 4 days, so I get to take a little break. I think my body might need some rest.

[KoSh]

Stellar work in here. Sometimes you're just not on. I wouldn't worry about the 230x2.

[mchicia1]

Since you are always exhausting yourself with the BJJ, I wonder if a program based on your "X" RM for that given *day* would work better for you. Something like HCT-12 where you go up to the best 6 rep set you can do at that given time instead of setting an arbitrary max month to month that may or may not be attainable.

[Coke]

Good deal on getting the chance to go camping, we all deserve a break here and there.

[Off Road]

Nice deads. Enjoy the camping, it's way too cold here now for camping.

[jed]

Hey man, it's been too f***in long since i've been in here - but you've been looking great with the workouts and the added BJJ. I lol'd at the post "just sparred with a purple belt instructor for an hour straight and got my ass beat - it was fun!!" Haha, you're insane dude. 5 times a week is definitely gonna take it's toll, and i'm glad you see that and aren't getting too down with noticing it in your workouts. As you know, as you get in better shape you're workouts will start getting back to full capacity again! Awesome new ink, mate. I love that stuff, i'm about to get another one too. Have fun camping dude, i'm jealous of all the stuff you always seem to be doing.

[ELmx479]

Camping in December? Hope you got a nice heated camper bro, haha. Once your all rested up you can come back and hit a new PR.

[borracho]

You definitely seem to have a good grasp on balancing life/work. Have fun on the camping trip...I am sure it'll do the mind and body some good!

[Kiaran]

Hope you had a good time camping, bro. That deadlift is geting massive and it's awesome to see you put so much dedication into your routine for the length of time you have. Definitely paying off for you. Are you watching the fight tomorrow night? GSP is my favorite fighter, next to Frankie Edgar. Can't wait to watch. I wouldn't worry about the bench right now. Are you resetting numbers any time soon?

[brihead301]

Thanks for the words guys. I've been busy as ***** at work lately, so I haven't gotten a chance to hit up all your journals. Plus, I haven't done anything in about 2 weeks - no BJJ or lifting. I have a mean case of tennis elbow, so I was trying to let that heal up a little bit. Anyway, I decided to start cycle 13 over again:

12/13/10 - cycle 13, wave 1

Squat

45 x 7
95 x 5
135 x 5
210 x 5 (65%)
245 x 5 (75%)
275 x 6 (85%)

Front squat

160 x 10, rest 60 seconds
160 x 10, rest 60 seconds
160 x 10, rest 60 seconds
160 x 10, rest 60 seconds
160 x 10

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

[Off Road]

Glad to see you back Bri...

[KoSh]

275 for 6 is no joke. Congrats and making it back, hopefully that elbow is healing up.

[StLRPh]

Great work Bri, I'm sure the break will serve you well in the long-term

[Clover]

Good job getting your reps after a couple weeks off. I think you're one of the most consistent 531'ers on this site, you keep chipping away at PRs and never quit!

[Coke]

Not happy to see it, but still not surprised you finally have some sort of injury because you are always out there doing something.

Glad to see you still in stride Brian, you can't lose dude.

[gatorman2k6]

Way to get back on track with things Bri! Doesn't look like it's slowed you down at all.

[Brian C]

Hey Bri, been awhile. Training looks great still. I feel you though with the tennis elbow. My left one is giving me hell lately. Nice job on the squats. I haven't posted it in my journal, but I've been rolling with my partner from work who is a pretty good fighter. Felt good to get on the mat again.

[brihead301]

Glad to see you back Bri...

Thanks bud!


275 for 6 is no joke. Congrats and making it back, hopefully that elbow is healing up.

It's coming along. I bench today, so hopefully it doesn't kill me today.


Great work Bri, I'm sure the break will serve you well in the long-term

Thanks man, hope so.


Good job getting your reps after a couple weeks off. I think you're one of the most consistent 531'ers on this site, you keep chipping away at PRs and never quit!

Ya man, that's how the program was designed though. It's meant to be ran for YEARS not months, otherwise I'd never know the true benefits of the program.


Not happy to see it, but still not surprised you finally have some sort of injury because you are always out there doing something.

Glad to see you still in stride Brian, you can't lose dude.

Thanks bud. I wouldn't even consider this an injury though, more like an annoyance. Joint pains are pretty common for what we do around here. Thank God it's not a tear or something like that though.


Way to get back on track with things Bri! Doesn't look like it's slowed you down at all.

Nope, I struggled to take the break, now it's great to be back!


Hey Bri, been awhile. Training looks great still. I feel you though with the tennis elbow. My left one is giving me hell lately. Nice job on the squats. I haven't posted it in my journal, but I've been rolling with my partner from work who is a pretty good fighter. Felt good to get on the mat again.

Hell ya man! I know you mentioned it before, but how long were you in BJJ for?

[brihead301]

12/14/10

Gi Jiu-Jitsu

Felt great to be back!!! I felt like this break really helped a lot of information to sink in for me. I don't know what it was, but rolling yesterday was effortless compared to a few weeks ago....even with the higher belts!!! It was great!

- no warmup
- learned a few new open guard sweeps
- 25 minutes of rolling

[Kiaran]

Definitely like your training bro. How have the Front Squats carried over for your leg strength and development? Awesome about the rolling feeling effortless and all. You should have someone video some of your MMA training sometime. Would be cool to see it.

[brihead301]

Thanks bud. I'm not sure, but I do think that the front squats do help with my regular back squats. Not sure though, but they are killer for conditioning when doing high reps with short rest times.

Maybe sometime I'll take a video....It's purely BJJ that I do though, not MMA.

[Coke]

Goes to show that any type of a break will benefit you - glad to see you back at the fight gym that way.

[brihead301]

Thanks man....yup, a break every now and again definitely helps!

12/15/10 - cycle 13, wave 1

Bench

45 x 8
135 x 5
165 x 5 (65%)
190 x 5 (75%)
215 x 4 (85%) - missed the last rep again. I'm thinking it's reset time for Bench.

Superset #1 - CGBP/BB rows

140 x 10/145 x 10
140 x 10/145 x 10
140 x 10/145 x 10
140 x 10/145 x 10
140 x 10/145 x 10

DB Side raises

20s x 10
20s x 10
20s x 10

[ELmx479]

Nice squats man, I wouldn't worry too much about the bench. You went along time without stalling on 5/3/1. Maybe you just need to switch it up a bit? Straight sets, DB presses, etc..

[gatorman2k6]

I'd probably reset. You said it yourself, you're in it for the long run, so in the grand scheme of things, this is just a minor speed bump. A reset will do you good, and you can get back to beating PRs. That's awesome that you did great at BJJ after the break.

[StLRPh]

how often are you switching up you accessory work?