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brihead301
10-30-2008, 02:05 PM
I've been seriously training now for about 2 1/2 years, but I never really spent time on an online journal. I'm gonna start posting my workouts on here, and maybe people can help critique me and maybe even learn something from me. Anyway, starting from yesterday:

10/29/08 - Just nearing the end of the starting strength linear progression

Squat (I had to back off my squats a bit, because my form was starting to slip)

45 x 10
95 x 5
135 x 5
185 x 5
240 x 5 x 3

OH press

45 x 10
135 x 5 x 3

Deadlift

135 x 5
225 x 3
315 x 1
375 x 4 (missed the 5th rep. I was going for 5)

Chin-ups

2 x 10 @ bodyweight

Swiss-ball crunches

2 x 20

Putting my on-going 5/3/1 "all out last set" records here so it's easy to find:

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
280 x 6
295 x 4
315 x 3
285 x 6
300 x 5
320 x 3
290 x 5
305 x 4
325 x 3
295 x 5
310 x 4
330 x 3
300 x 6
315 x 4
335 x 2

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
220 x 4
200 x 10
210 x 5
225 x 3
205 x 8
215 x 5
230 x 2
210 x 6
220 x 4
235 x 1
215 x 6
225 x 3
240 x 1
215 x 5
230 x 3
240 x 0

Deadlift
315 x 12
335 x 10
350 x 5
325 x 12
340 x 10
360 x 7
235 x 5
330 x 13
345 x 3
365 x 7
330 x 12
350 x 9
370 x 7
335 x 13
355 x 10
375 x 7
355 x 10
375 x 7
340 x 11
360 x 9
380 x 5
345 x 8
365 x 8
385 x 6
350 x 11
370 x 8
390 x 6
355 x 5
375 x 8
395 x 1
355 x 11
355 x 11
380 x 5
400 x 3
360 x 10
385 x 3
405 x 3
365 x 8
385 x 3
410 x 2
370 x 8
390 x 3
370 x 8
390 x 3
415 x 1
375 x 8
395 x 3
420 x 1
380 x 5
400 x 3
425 x 1
385 x 5
405 x 3
430 x 1
385 x 5
410 x 3
430 x 1
390 x 5
415 x 3
435 x 1

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
140 x 6 (3 strict, 3 PP)
150 x 5 pp
155 x 4 pp
145 x 5 (3 strict, 2 pp)
155 x 3 pp
160 x 2 pp
150 x 5 pp
160 x 3 pp
165 x 2 pp
155 x 5 pp
160 x 3 pp
170 x 1 pp
155 x 3 pp
165 x 1 pp
175 x 0 pp

borracho
10-30-2008, 02:33 PM
Good luck buddy...keeping a journal has helped me keep track of things...though it really would not have been hard to track as I have not made much progress in the last year...but, its been fun!

-JM-
10-30-2008, 02:54 PM
Great idea to start the journal duder!

I had just finished a 5x5 when I started mine. What are you gonna go with after SS?

Nice title btw:)

ditogarcia
10-31-2008, 02:00 PM
What are your stats? How long have you been on SS to reach the end of the linear progression? Also your squats are pretty low in comparison to your DL, how much did you back off? Come drop by my journal sometime and see if my progression is going well, you seem to have reached some awesome DL numbers there man, keep it up. In my opinion SS is the ****, I wish I knew of this forum 4 years ago when I started lifting and before my injuries, I'd be really strong right now.

brihead301
11-01-2008, 03:52 PM
What are your stats? How long have you been on SS to reach the end of the linear progression? Also your squats are pretty low in comparison to your DL, how much did you back off? Come drop by my journal sometime and see if my progression is going well, you seem to have reached some awesome DL numbers there man, keep it up. In my opinion SS is the ****, I wish I knew of this forum 4 years ago when I started lifting and before my injuries, I'd be really strong right now.

I did the new rules of lifting program for about a year before I started SS. Therefore I wasn't a complete novice. I hit 265 x 5 x 3 for squats, and I realized it was a bit too heavy for me. I have to focus on keeping a tight upper back by squeezing my shoulder blades together. I think that is why my lower back is having pains in it.

Anyway, my current 5 RM's for 3 sets are:

squat - 265
deadlift - 375
bench - 220
OH press - 135
power clean - 155.

I have been on SS for about a year now, but I haven't stuck to a simple linear progression. I got hurt a few times, and had to reduce the weight, but I increased the reps to keep it challenging. I adjust my training as I feel what needs to be done by listening to my body.

I took off today because I'm still trying to heal my lower back up before I get started on my intermediate training on monday. I will check out your journal for sure.

brihead301
11-03-2008, 06:56 PM
Starting the Texas Method

Monday - 11/3/08 - Volume day

I took off since last Wednesday, since I knew I had finished starting strength, and my low back was very worn out. I decided to go with the Texas Method of training, so here's my first day - volume day.

Squat

45 x 10
95 x 5
135 x 5
185 x 5
235 x 5 x 5

Bench

45 x 10
135 x 5
185 x 4
225 x 5
205 x 5 x 4

I originally intended to do 200 x 5 x 5 since I wanted to start conservatively so I could progress longer and I am starting a new program, but I had never did 225 x 5 before, and I was dying to do that at least once before I finished SS. I was happy to EASILY bang out 225 x 5. 2 Plates finally!!!!

Power Clean

150 x 3 x 5

Pull-ups

2 x 10

Swiss Ball crunch

2 x 20

Even though I started out Volume day with lighter weights, those extra 2 sets on each lift really did it for me. I can feel that I got a great workout.

I also switched Power cleans from 3 x 5 to 5 x 3. Doing triples is much better then doing 5's for Cleans, just as Rippetoe suggests anyway. I feel I will get a stronger power clean by working with triples.

Awesome first day of the Texas Method!!!

brihead301
11-05-2008, 05:52 PM
Wednesday - 11/5/08 - recovery day

Squat

45 x 10
95 x 5
135 x 5
185 x 3
215 x 5 x 2

OH press

45 x 10
95 x 5
140 x 5 x 3

Good mornings - never really did these before, so I was testing my weight

45 x 8
65 x 8
95 x 8 x 3

Decline leg raises

2 x 15

brihead301
11-07-2008, 05:43 PM
Friday - 11/7/08 - Intensity Day

Squat

45 x 10
95 x 5
135 x 5
185 x 5
225 x 3
275 x 5 - NEW PR!!!

Bench

45 x 10
135 x 5
185 x 3
230 x 5 - new PR!!!!

Deadlift

135 x 5
225 x 3
315 x 1
375 x 4 - my grip screwed me up, I REALLY need chalk

Weighted Chin-ups

25 lb. weight added - 3 x 5

Swiss ball crunch

2 x 20

This Texas method is the first time I have ever experimented with periodization. I figured that I have gotten pretty strong from the starting strength novice routine, but it's amazing what a little bit of smart programming can do. Honestly, my new PR's were EASY today!!! I was very tempted to even go heavier, or add more volume, but I decided to stick to the program, so I can progress more for many weeks to come.

brihead301
11-10-2008, 05:51 PM
Monday - 11/10/08 - Volume day


Squat

45 x 10
95 x 5
135 x 5
185 x 5
240 x 5 x 5

Bench

45 x 10
135 x 5
185 x 3
210 x 5 x 5

Power Clean

45 x 3
155 x 3 x 5

chin-ups

2 x 10

decline leg raise

2 x 15

Volume day is hard, I love it though!!!

brihead301
11-13-2008, 06:51 AM
Wednesday - 11/12/08 - recovery day

Squat

45 x 10
95 x 5
135 x 5
185 x 3
215 x 5 x 2

OH press

45 x 10
95 x 5
145 x 5 x 3 - This was a new PR for me

Good Mornings

45 x 8
65 x 8
95 x 8 x 3

Swiss Ball Crunches

2 x 20

brihead301
11-14-2008, 05:33 PM
Friday - 11/14/08 - Intensity Day

Squat

45 x 10
95 x 5
135 x 5
185 x 3
225 x 3
285 x 5 - NEW PR!!!

Bench

45 x 10
135 x 5
185 x 3
235 x 5 - new PR!!!!

Deadlift

135 x 5
225 x 3
315 x 1
375 x 3 - again, grip problems due to no chalk
315 x 2

Weighted pull-ups

25 lb. weight added - 3 x 5

Decline leg raise

1 x 15
1 x 20

coldfire
11-15-2008, 02:23 AM
Nice work. Your squat is catching up.

I am in the same situation as you are with the deadlift -- no chalk.

ditogarcia
11-15-2008, 10:20 AM
Dude those PRs make me tingle with excitement, I think I might follow the same routine that you are doing since my numbers are close to yours. When I finish getting all the gains I can on SS, I'll try the texas method :). Nice work by the way man and I wanna see some more sick PRs soon, this journal just gave me some motivation reminding me to push it harder next time in the gym.

ditogarcia
11-15-2008, 10:24 AM
Also I totally feel you regarding triples for power cleans. Sometimes it feels like 5 working sets is hellish for power cleans, especially when I'm going balls to the wall and max effort. Sometimes when I'm racking the weight on my shoulders it bangs against them and bruises me, or my wrists or shoulders start to hurt a bit because of flexibility.

brihead301
11-15-2008, 03:01 PM
Thanks fellas. I f***ing love this Texas method. I was struggling with 265 for squats, now I just added 10 lbs. a week for the last 2 weeks, and 285 was EASY too. I can't really explain it, but that VRI combo really works to get you stronger. And doing triples for power cleans makes things so much easier to move up rather then 5's too.

brihead301
11-17-2008, 05:56 PM
Monday - 11/17/08 - Volume day


Squat

45 x 10
95 x 5
135 x 5
185 x 3
245 x 5 x 5

Bench

45 x 10
135 x 5
185 x 3
215 x 5 x 5

Power Clean

45 x 3
135 x 3
160 x 3 x 5 - new PR!!! Never did 160 before, but I did it 3 x 5 today!!

Pull-ups

2 x 10

Swiss Ball crunch

2 x 20

Again, Volume day is a f***ing KILLER!!!!! My a** is whooped!!!

brihead301
11-19-2008, 05:30 PM
Wednesday - 11/19/08 - recovery day

Squat

45 x 10
95 x 5
135 x 5
185 x 3
220 x 5 x 2

OH press

45 x 10
95 x 5
150 x 5 - New PR!!! But I pulled a muscle in my upper back, so I reduced the weight for the next 2 sets
135 x 5 x 2

Good mornings

45 x 10
65 x 10
105 x 8 x 3

Decline leg raises

2 x 15

S***ty workout because I was so freakin tired today. Oh well. Friday I'll kill it!!!

brihead301
11-21-2008, 05:47 PM
Friday - 11/21/08 - Intensity Day

Squat

45 x 10
95 x 5
135 x 5
185 x 4
225 x 3
245 x 1
295 x 5 - NEW PR!!!

Bench

45 x 10
135 x 5
185 x 3
240 x 5 - new PR!!!!

Deadlift

135 x 5
225 x 3
315 x 1
380 x 5 - New PR!!! Chalk is a beautiful thing!!!

Weighted Chin-ups

30 lb. weight added - 3 x 5

Swiss ball crunch

2 x 20

I had more in me too, but I'll save it till next week.

coldfire
11-22-2008, 03:27 AM
Dammit Bri, your deadlift is now stronger than mine. Well, at least I still have a bigger squat and bench :cool:

brihead301
11-22-2008, 07:22 AM
What's your squat and bench?

coldfire
11-22-2008, 07:39 AM
I squatted 140kg (310lbs) for 3x5 not too long ago and 345lbs x 2 a few days ago. Bench I'm not sure, but I had 265lbs x 4 and 300lbs x 1. I think I can bench 315 now, but don't really care.

brihead301
11-22-2008, 09:41 AM
A 300 lb. bench is impressive. I know you don't care about bench though. That's a good squat too. That's weird that your upper body strength is so close to your lower body's. Did you used to be an all upper body guy or something?

coldfire
11-22-2008, 10:13 AM
No, I never was an all upper body guy, but I have been using the leg press a lot when I was young and stupid. Besides, my hands are pretty short, so I'm good and bench and suck at deadlift.

brihead301
11-22-2008, 10:45 AM
I see. I'm trying to get my bench up, and suprisingly it's been going pretty smoothly lately, considering I've added 20 lbs. in the last 3 weeks. My OH press is my weakness, I have to start doing lower reps with those.

coldfire
11-22-2008, 11:00 AM
OHP was my weakness too. I got it up by working it for 5x5 twice a week. A few days ago I got a new PR of 200lbs on OHP.

ZenMonkey
11-22-2008, 12:35 PM
Looking really strong in here man!! Good job

Coke
11-22-2008, 07:31 PM
Looking really strong in here man!! Good job

No kidding, dude is doing great.

brihead301
11-23-2008, 10:24 AM
Thanks fellas. I'm really happy that I made the choice to start training for strength rather then looks (and ironically the looks are coming along very nicely with the strength gains.) There's nothing like hitting some nice new PR's!!!

brihead301
11-24-2008, 06:09 PM
Monday - 11/24/08 - Volume day


Squat

45 x 10
95 x 5
135 x 5
185 x 5
250 x 5 x 5

Bench

45 x 10
135 x 5
185 x 3
220 x 5 x 5

Power Cleans

45 x 3
135 x 3
165 x 3 x 2 - New PR!!!! Couldn't get 5 sets though with this weight.
155 x 3 x 2
160 x 3

chin-ups

2 x 10

Decline situps with 25 lb. weight

1 x 5
1 x 5
1 x 10

I decided to start strength training my abs a little bit instead of doing endurance stuff for them. Not like I do much for them anyway though, so it doesn't really make a difference.

Another a**whoopin volume day.

brihead301
11-26-2008, 04:14 PM
Wednesday - 11/26/08 - recovery day

Squat

45 x 10
95 x 5
135 x 5
185 x 5
220 x 5 x 2

OH press

45 x 10
95 x 5
135 x 5
140 x 5 x 2 - needed to work on form

Good mornings

45 x 8
65 x 8
105 x 10 x 3

hanging leg raise

1 x 8

Swiss ball crunch

1 x 20

Swiss ball crunch w/ 25 lb. weight

1 x 8

brihead301
11-28-2008, 12:47 PM
Friday - 11/28/08 - Intensity Day

Squat

45 x 10
95 x 5
135 x 5
185 x 4
225 x 3
255 x 1
305 x 5 - NEW PR!!! Finally broke the 300 lb. mark!!!

Bench

45 x 10
135 x 5
185 x 3
245 x 3 - new PR!!!! I got 3 by myself, and my spotter helped me on the 4th one, so I don't count it. I don't understand why people don't understand the concept of "DON'T TOUCH THE F***ING BAR UNLESS I SAY TO"

Deadlift

135 x 5
225 x 3
315 x 1
385 x 5 - New PR!!! Chalk seriously helps

Weighted Pull-ups

30 lb. weight added - 3 x 5

Inclined weighted situps w/ 30 lb. plate

2 x 8
1 x 10

coldfire
11-29-2008, 03:38 AM
You are becoming a beast.

brihead301
11-29-2008, 08:24 AM
Lol, thanks. I'm hurting today.

brihead301
12-01-2008, 05:57 PM
Monday - 12/1/08 - Volume day


Squat

45 x 10
95 x 5
135 x 5
185 x 5
224 x 2
255 x 5 x 5

Bench

45 x 10
135 x 5
185 x 3
225 x 5 x 5

Power Clean

45 x 3
135 x 3
165 x 3 x 5

Pull-ups

2 x 10

Weighted swiss Ball crunch

2 x 8 w/25 lbs.
1 x 10 w/10 lbs.

I'm starting to adapt to this volume workout, even as the weight increases. My a** doesn't feel quite as whooped as the past few monday workouts.

brihead301
12-03-2008, 07:25 PM
Wednesday 12/3/08 - Recovery day

I haven't missed a workout in a long ass time, but I had to skip today because I'm sick. I feel like crap for missing the gym more then actually feeling sick. At least I skipped "recovery day". Hopefully this doesn't affect my Friday training.

ELmx479
12-05-2008, 05:12 PM
Looks good, I like it. I'm doing the Starting Strength now and plan on turning it into the Texas Method when I run out of steam. I just have one question. Why do you do heavy presses on your recovery day?

Edit: Also, I forgot to ask, where would dips fit in good? I feel weighted dips help me a lot.

brihead301
12-05-2008, 06:13 PM
Presses go on recovery day because they are not as taxing on the CNS because not as much weight is used. Dips could go anywhere really. They are just an assistance exercise.

Friday - 12/5/08 - Intensity Day

Squat

45 x 10
95 x 5
135 x 5
185 x 4
225 x 3
265 x 1
315 x 5 - NEW PR!!! Finally got those 3 plates!!!

Bench

45 x 10
135 x 5
185 x 3
225 x 1
250 x 3 - new PR!!!!

Deadlift

135 x 5
225 x 3
315 x 1
390 x 5 - New PR!!! EASY!!!

Weighted Chin-ups

35 lb. weight added - 3 x 5

Inclined weighted situps w/ 35 lb. plate

3 x 8

I'm not even near stalling. I f***in love it!!!

coldfire
12-06-2008, 02:13 AM
Congrats. It's always nice to have 3 plates on your back :)

brihead301
12-06-2008, 07:16 AM
Thanks Coldfire. Yes it does. It was hard, but not quite as hard as last week when I did 305 for the first time.

I remember when I deadlifted 315 for the first time, now I'm squatting it!!! Hellz ya.

brihead301
12-08-2008, 06:56 PM
F*** me, today was a hard workout. I REALLY struggled on everything. I was feeling weak for some reason.

Monday - 12/8/08 - Volume day


Squat

45 x 10
95 x 5
135 x 5
185 x 5
225 x 3
260 x 5 x 5

Bench

45 x 10
135 x 5
185 x 3
230 x 5
230 x 4
230 x 3
230 x 2
185 x 10 - I went for 5x5 with the 230 lbs., but I just couldn't get 5 reps after the first set. I'll try again next week.

Power Cleans

45 x 3
135 x 3
165 x 3 x 2
170 x 3 x 2
170 x 1 - miss
155 x 3


chin-ups

2 x 10

Swiss ball crunch weighted

1 x 10 w/ 10 lb. weight behind head
2 x 10 w/ 15 lb. weight behind head

I struggled with this one today.

hug dog
12-10-2008, 02:30 PM
Wow, I am tuned in. Looks like you are making great gains.

brihead301
12-10-2008, 05:42 PM
Wednesday - 12/20/08 - recovery day

front squat - second time ever trying these

45 x 10
65 x 5
85 x 5
95 x 5 x 3

OH press

45 x 10
95 x 5
145 x 3 x 3 - Focusing on my form. Not bending back really far, full ROM, pausing after reps, etc...

Good mornings

45 x 10
65 x 8
95 x 8
110 x 8 x 3

Incline weighted situps w/35 lb. weight

3 x 8

Front squats were relaxing today. I needed a break on the back squatting. Last time I front squatted it killed my wrists and knees. I guess my form was just better today or something because I felt fine. My wrists hurt a little bit, but they'll stretch out, and I'll be cool.

coldfire
12-11-2008, 09:12 AM
You don't have to pause after each rep on the press. You can use the stretch reflex just like you do on the bench press.

Notorious
12-11-2008, 06:24 PM
You don't have to pause after each rep on the press. You can use the stretch reflex just like you do on the bench press.

Yep. You gotta learn how to breathe correctly though. Big breathe while bringing the weight down, and tighten abs like hell right before you begin to press up.

OneLiftOneKill
12-11-2008, 06:44 PM
I agree I wouldn't pause on the overhead press. What benefit do you feel it is giving you?

Notorious
12-11-2008, 06:49 PM
I agree I wouldn't pause on the overhead press. What benefit do you feel it is giving you?

I wouldn't say its necessarily bad. It's pretty much like a paused bench press, it will help you off the bottom.

ZenMonkey
12-11-2008, 07:23 PM
Lookin strong man. I rerack my OH presses in clean position every rep.

brihead301
12-12-2008, 07:06 AM
Thanks guys. About the OH presses, when I got 150 x 5 a couple weeks ago, I felt as if I cheated. I arched the s*** out of my back, which caused me to pull a muscle. Also, by using the stretch reflex, I think I may have been cheating myself out of full ROM by bouncing back up too early.

When I do a controlled, paused rep, starting from the rack position each time, I just feel as if I did a much better press. Also, as someone said above, it's similar to doing a paused bench press which helps at the bottom part of the lift. It just feels more beneficial all around for me.

Today I will be shooting for:

squat - 320 lbs. x 5
bench - 255 lbs. x 3
deadlift - 395 lbs. x 5

brihead301
12-12-2008, 06:03 PM
Friday - 12/12/08 - Intensity Day

Squat

45 x 10
95 x 5
135 x 5
185 x 4
225 x 3
275 x 1
320 x 5 - NEW PR!!!

This was HARD. I almost didn't make it up on the 2nd rep. Every rep after that instilled a bit of fear into me, but I somehow managed to bang out all 5. My a** was whooped after that set.

Bench

45 x 10
135 x 5
185 x 3
225 x 1
255 x 2 - new PR!!!!

Deadlift

135 x 5
225 x 3
315 x 1
365 x 1
405 x 4 - New PR!!!

4 Plates biotch!!!! I was really tired from the squatting and the benching, but I just really wanted to go for those 4 plates today. I guess Hugdog's thread influenced me (the race to 500). I only thought I'd get one or two reps, but after the 1st rep it turned out to be pretty easy. I could have got 5 if I didn't huff and puff so long after the 4th rep. The 5th rep wouldn't even budge. I'm still happy as s*** though that I finally got 4 plates on there. It was a 15 lb. increase from last week too!!!

Weighted Pull-ups

35 lb. weight added - 3 x 5

Swiss ball crunch weighted

1 x 10 w/10 lb. weight
2 x 10 w/15 lbs.

I will only be lifting on Monday next week. I'm going on vacation. I decided that's the day I will attempt a 20 rep set of squats w/225 lbs. I'll post a video in here too.

coldfire
12-13-2008, 04:49 AM
Strong deadlift!

brihead301
12-13-2008, 08:49 AM
Thanks man. I'm happy as s***, I decided to go for the big 4 plates finally. It wasn't that hard either.

coldfire
12-13-2008, 09:43 AM
I will have to up my deadlift too. Can't allow you to get much stronger than me :)

And you have a damn funny argument with soccerking. Hard to argue with dumb people, isn't it?

OneLiftOneKill
12-13-2008, 12:27 PM
Nice PRs Beast!!!

brihead301
12-13-2008, 12:35 PM
Haha, ya we have our differences, lol. So you still readin over there, huh?

Thanks OLOK.

coldfire
12-13-2008, 03:51 PM
Yeah, sometimes I read there. Usually when I need a laugh.

Cmanuel
12-14-2008, 08:43 PM
Are you following a template or did you just create your own? I'm starting a Texas method style workout routine tomorrow, hope I will get through some plateaus

brihead301
12-15-2008, 12:12 PM
I'm just following the basic principles that he explains in Practical Programming. He doesn't lay out an exact template, but it gives you a basic understanding of how to design a routine and make necessary changes.

Monday - 12/15/08 - Volume day

My lower back needs a break, and I'm going away later this week, so I will be skipping intensity day. I will just use this week to give my lower back some rest then.

I haven't done a set of 20 rep squats for at least a year now. The last time I did a set, it was with 135 lbs. Today, I decided to go with 225 lbs. It was actually pretty easy.

Squat

45 x 10
95 x 5
135 x 5
185 x 5
225 x 3
265 x 3
225 x 20

video: http://www.youtube.com/watch?v=qncUR3m4dWc

Bench

45 x 10
135 x 5
185 x 3
230 x 5 x 4
230 x 4 - I didn't have a spotter today, so I missed that one damn last rep. I probably could have got it, but I didn't feel like getting stuck with no one to help me.

Much better benching then last Monday's volume workout.

Power Cleans

45 x 3
135 x 3
170 x 3 x 4
155 x 3

Video of my first set w/170 lbs. - http://www.youtube.com/watch?v=_R-aLPN2IyQ

pull-ups

2 x 10

Decline situps

3 x 10 w/ 35 lb. weight behind head

Jorge Sanchez
12-15-2008, 12:24 PM
Hey, you've been making some awesome progress.

I'm going to be switching off of SS in the new year, probably for Madcow's Starr 5x5 but maybe Texas Method. How do you find doing two 5x5 lifts on the Monday? I think it would take me forever to get through my workout if I were to do that.

brihead301
12-15-2008, 12:46 PM
Hey, thanks Jorge. Monday's workout is the most difficult and longest of the week. I personally think that doing 5x5 squats with a pretty challenging weight is a b****. Benching is fun because I get the pump feeling. Power Cleans kill me at the end. All in all, it's a good workout.

I edited the journal for today with some videos.

coldfire
12-15-2008, 01:01 PM
Good job brihead. The squats were too easy :) and I think they were a little (very little) high, though it's hard to judge from that angle.

On the power cleans you have some problems. Looks like you bend your arms too early, jump too early and backwards.

Jorge Sanchez
12-15-2008, 01:54 PM
I didn't watch all 20 squats, but I skipped throughout the video and they all looked plenty deep to me. It's tough to tell from behind, but you've got to watch the crease of the hip as it relates to the knee. If you do that, it's pretty clear that most (all but one of the five or so I saw) were below parallel.

brihead301
12-15-2008, 02:08 PM
Yes, I do go below parallel. I didn't realize that one wasn't below though.

brihead301
12-15-2008, 02:11 PM
Ya, coldfire I do realize that my PC form needs fixing. I liked the back angle for the squats better then the side, but believe me, they are plenty deep and below parallel.

-JM-
12-15-2008, 04:27 PM
Just checked out the 20 reppers. Awesome job man.

ZenMonkey
12-15-2008, 04:51 PM
Great 20rep squats man!

Jorge Sanchez
12-16-2008, 07:43 PM
On the cleans you're pulling with your arms before you're even close to the triple extension. I have a really hard time with this myself, but you really have to take your arms completely out of the lift. Think of them as hooks and nothing more. The bar should travel upward based on the force of your triple extension and shrug alone. You shouldn't be lifting it with your arms at all.

brihead301
12-17-2008, 01:37 PM
Thanks for the power clean pointers guys. I know they need work. Taking the video was helpful so I can really see what I need to do to fix the problems.

Wednesday - 12/17/08 - recovery day

front squat

45 x 10
65 x 5
85 x 5
105 x 5 x 3

OH press

45 x 10
95 x 5
135 x 3
150 x 3 x 2

Good mornings

45 x 8
65 x 8
115 x 8 x 3


Swiss ball crunch w/15 lbs.

3 x 10

It sucks that I'm going to be missing intensity day this week, but it will probably do me good. I want to take videos of my deadlift and squat next intensity day.

connelly
12-17-2008, 02:02 PM
Wassup Bri (: looked at your journal and figured I might as well make an account on here, maybe make a few posts (: DBB is still better though.

brihead301
12-17-2008, 05:42 PM
Hell ya man. This forum is awesome. I suggest you check out some of the posts here often in the both the powerlifting and bodybuilding sections. There's a lot of strong a** people here to learn from.

Irish Pilot
12-17-2008, 05:45 PM
Sub'd. Nice work on the 225x20 bud. Good on ya!

connelly
12-17-2008, 06:35 PM
Hell ya man. This forum is awesome. I suggest you check out some of the posts here often in the both the powerlifting and bodybuilding sections. There's a lot of strong a** people here to learn from.

Yah some of those guys logs are insane. There seem to be alot of kick ass no BS people here (: makes me feel weak though.

connelly
12-17-2008, 06:50 PM
Haha won't lemme send pm's until I have 15 posts, but yah I think I will seems alot more serious.

coldfire
12-18-2008, 03:13 AM
Wassup Bri (: looked at your journal and figured I might as well make an account on here, maybe make a few posts (: DBB is still better though.

Of course it is. You have Certified people there.

brihead301
12-22-2008, 07:29 PM
Monday - 12/22/08 - Volume day

Ouch, I'm beat the f*** up again!!

Squat

45 x 10
95 x 5
135 x 5
185 x 5
225 x 3
265 x 5 x 5

Bench

45 x 10
135 x 5
185 x 3
235 x 4
235 x 4
235 x 3
235 x 2
195 x 10 - This really kicked my a**

Power Clean

45 x 3
135 x 3
170 x 3
170 x 3
170 x 2
170 x 1
155 x 3 x 2 - I still can't seem to get 5 sets w/ 170 lbs. This is probably because my form needs work.

Chin-ups

1 x 8
1 x 10

Weighted incline crunch

3 x 10 w/35 lb. weight

Volume day is f***ing taxing.

Irish Pilot
12-22-2008, 07:36 PM
Damn Bri...that makes me tired and hungry just reading it lol! Nice work.

http://i296.photobucket.com/albums/mm199/marsmoose/bigblack.jpg

coldfire
12-23-2008, 09:16 AM
Good work on the squats. From your video, I agree that you need to work on your power clean. Maybe try working on it twice a week?

connelly
12-23-2008, 04:44 PM
Your bench was off yesterday, not feeling good? Whens the last time you've taken a week off seems like its been a year (:

coldfire
12-24-2008, 03:04 AM
Weeks off are for the weak.

brihead301
12-24-2008, 01:40 PM
Yes, it made me tired and hungry too Irish pilot. Nah, Connelly I actually went up in weight if you look at it compared to last Monday's volume day. I just couldn't get 5x5 with 235 lbs. Maybe next week...

Coldfire, I don't know about cleaning twice a week, we'll see. I need to switch some stuff up. This routine is really taking a toll on my body. I either need to eat more (which is probably the case), or I need to possibly cut down on overall volume.

I was thinking that once this program stops working, I was gonna give the 5-3-1 routine a shot (I think it's Wendler's???). Basically it's a 4 day split where one day is for squats, one day is for deads, one for bench, and one for OH press. Assistance after the major lift.

Wednesday - 12/17/08 - recovery day

front squat

45 x 10
65 x 5
85 x 5
110 x 5 x 3

OH press

45 x 10
95 x 5
150 x 3 x 2
150 x 2

Good mornings

45 x 8
65 x 8
95 x 8
115 x 8 x 3


Swiss ball crunch

2 x 10 w/20 lbs.
1 x 10 w/10 lbs.

Cmanuel
12-24-2008, 09:57 PM
yeah im going to hop on wendler's 5-3-1 after i move to CO in may. I'm doing the texas method through feb and then a westside style split through may....

If you read wendler's log over at www.elitefts.com people have been getting strong really FAST using his 5-3-1. Have you picked up his book on it yet?

coldfire
12-25-2008, 04:05 AM
Brihead, I didn't mean you clean heavy twice. You can clean a moderate weight before your deadlift to work on form. You might even find it helps with your deadlifts.

It makes sense the routine takes a toll on you. I've noticed that it's hard to progress too long with this template, but I don't know anything about Wendler's 5-3-1 routine.

When I found I couldn't progress more the way you do, I just switched to a periodized routine.

brihead301
12-25-2008, 06:06 AM
That's not a bad suggestion about the cleans Coldfire.

I know you told me that you switched to Starr's or Madcows or whatever 5x5 after the TM. Is that the periodized routine that you were talking about? Because that one is actually pretty similar to the TM.

coldfire
12-25-2008, 06:47 AM
ֳI'm talking about Madcow's advanced version, not the one that has you adding weight each week. I've used its template, but replaced rows with cleans.

brihead301
12-25-2008, 06:00 PM
Ah, gotcha!

I'll have to check out that book Cmanuel. I didn't even know there was one.

brihead301
12-26-2008, 01:12 PM
Friday - 12/26/08 - Intensity Day

Squat

45 x 10
95 x 5
135 x 5
185 x 5
225 x 2
295 x 1
325 x 5 - NEW PR, http://www.youtube.com/watch?v=VVhq7wnvodo

Bad form, I know. I need to lower the weight and work on that.

Bench

45 x 10
135 x 5
185 x 3
225 x 1
250 x 1

Deadlift

135 x 5
225 x 3
315 x 1
365 x 1
410 x 3 - New PR!!!! - video: http://www.youtube.com/watch?v=75tT_l-kJUg

I'm really starting to take a beating. My body is telling my to chill, so I'm gonna take a week off next week. Maybe I'll do some light accessory work here and there, but I really need a break. I'm gonna start back next Monday on Jim Wendler's 5-3-1 program, where each lifting day is just devoted to one big lift and related assistance exercises. The TM is not for me anymore.

Irish Pilot
12-26-2008, 01:30 PM
[B]Deadlift

410 x 3 - New PR!!!! - video: http://www.youtube.com/watch?v=75tT_l-kJUg



Nice pull man! You made it look easy in the vids ;) Congrats on all the PRs today. Awesome.

brihead301
12-26-2008, 01:31 PM
Thanks man. Ya, the deadlift is my favorite lift, and I also think it is the easiest to improve on. The squat and bench are much harder IMO.

coldfire
12-26-2008, 02:03 PM
Nice pulling brihead. You should post the squat video. It might be not as bad as you think for a 5RM.

brihead301
12-26-2008, 05:25 PM
Ok, I posted it.

Cmanuel
12-26-2008, 08:22 PM
wow that was a good squat vid, i didnt think you had that last one in you.

As far as the pulling goes, good job. I bet you could hit 405x6 easily if you almost eliminate the eccentric portion of the lift. But thats impressive controlling it like you do.

coldfire
12-27-2008, 02:31 AM
I don't know why you think they were bad. They only bad thing I can see is that you raise your chest too early (and your knees slide forward on one rep).

brihead301
12-27-2008, 06:13 AM
Maybe it was just because I didn't feel like I was in control of the weight. You can see I f***ed up reracking the bar too, lol.

Cmanuel
12-27-2008, 08:00 AM
Actually I was mistaken... Wendler has a book in the works about the 531 method. He touches it briefly in the 3 days a week book,which is nothing more than a billion training templates that conform to a 3 day a week schedule.

After thinking about it, the 531 seems to me to be a sort of baby periodization method. Its concepts are very similar to the loading peaking and deloading of programs like the advanced madcow version, but its over a shorter period. That's why the 531 works well.

brihead301
12-27-2008, 04:02 PM
I ordered his 3 day a week book. I heard that he's working on writing one specifically for the 5-3-1 program though. I'm gonna miss doing full-body routines, but I really need to split up the big 3 lifts if I want to get them stronger.

Cmanuel
12-27-2008, 06:00 PM
The three day a week book is ok,nothing fantastic there. Its basically a bunch of routines that conform to a 3 day a week training schedule. I was actually a bit disappointed in it. Oh well, he has some good methods in there. I'm doing the 531 for 4 weeks right now before my training partner gets back to school,then we are hopping on westside style training.

coldfire
12-28-2008, 12:38 AM
I really need to split up the big 3 lifts if I want to get them stronger.

I disagree. How did you come to this conclusion?

ZenMonkey
12-28-2008, 07:42 AM
Lookin strong brotha-man!

brihead301
12-28-2008, 07:59 AM
Thanks Zenmonkey.

Coldfire, simply because my ass is so whooped after squatting that my bench sucks. I think I'd have more energy if I deadlifted on a separate day too.

I could always go back to training Rip's methods, but I want to give this Powerlifting split a shot to see how it goes.

coldfire
12-28-2008, 08:12 AM
Thanks Zenmonkey.

Coldfire, simply because my ass is so whooped after squatting that my bench sucks. I think I'd have more energy if I deadlifted on a separate day too.

I could always go back to training Rip's methods, but I want to give this Powerlifting split a shot to see how it goes.

I can understand that you want to separate heavy deads and heavy squats, but really, pressing movements do not suffer from squats so I doubt you will get any benefit from having a press and a bench press day.
I just think the frequency will be too low for you, and most powerlifters squat and deadlift twice a week anyway.

And Practical Programming is not Rip's methods. He just wrote them in a book.

brihead301
12-28-2008, 01:41 PM
Squats and deadlifts on the same day are not that bad for me, but squats and bench on the same day...Now that hurts. For some reason squats really affect my bench performance. I noticed that the one day where I did the 20 rep squats, my benching was much better because I wasn't so beat the F*** up from heavy, high volume squatting. The next week, I did my usual heavy, high volume squats and my bench was s***. Same thing with this last workout - my bench sucked because of how much the squatting took out of me, but my deadlift was fine. That's just how I work.

I'm just gonna give it a shot, maybe do a 4-day split so I still get good frequency, but shorter workouts. We'll see what happens. I can always switch back if it doesn't work out. It's all just trial and error.

Irish Pilot
12-28-2008, 03:21 PM
Im a bench before squats guy personally. Give 'er a try.

coldfire
12-29-2008, 01:24 AM
Squats and deadlifts on the same day are not that bad for me, but squats and bench on the same day...Now that hurts. For some reason squats really affect my bench performance. I noticed that the one day where I did the 20 rep squats, my benching was much better because I wasn't so beat the F*** up from heavy, high volume squatting. The next week, I did my usual heavy, high volume squats and my bench was s***. Same thing with this last workout - my bench sucked because of how much the squatting took out of me, but my deadlift was fine. That's just how I work.

I'm just gonna give it a shot, maybe do a 4-day split so I still get good frequency, but shorter workouts. We'll see what happens. I can always switch back if it doesn't work out. It's all just trial and error.

Keep us updated. :)

brihead301
12-30-2008, 11:12 AM
I'll be starting the 5/3/1 program on Monday. It's killing me to stay out of the gym this week, but I know it's for the best. Anyway, here's my template that I will be working from:

Jim Wendler’s 5-3-1

Day 1: Press
Press – 5/3/1
Dips – 4 x 10
Power Cleans – 5 x 3

Day 2: Squat
Squats – 5/3/1
Front squats – 3 x 5
Abs – 3 x 10

Day 3: Bench
Bench – 5/3/1
DB Bench – 4 x 10
Chin-ups/pull-ups – 3 x 10

Day 4: Deadlift
Deadlift – 5/3/1
Good Mornings – 3 x 8
Abs – 3 x 10

Wave 1: 75% x 5, 80% x 5, 85% x 5
Wave 2: 80% x 3, 85% x 3, 90% x 3
Wave 3: 75% x 5, 85% x 3, 95% x 1
Wave 4: 60% x 5, 65% x 5, 70% x 5

Starting maxes as of 12/30/08, which I will be basing the percentages from:
Press – 150 lbs.
Deadlift – 430 lbs.
Bench – 250 lbs.
Squat – 315 lbs.

I'm a bit higher on these lifts, but I'm starting on the conservative side of things. Except for the deadlift. I know I can lift 430 or more, so I'm using that as my starting point for that lift.

brihead301
01-05-2009, 06:01 PM
1/5/09

Well, I lied about the 5-3-1 program. I decided on Madcow's 5x5 instead. My reason is because I still feel like I have a lot of weekly progression left in me. The 5-3-1 is more advanced, and therefore the lifts only increase every month or so. I will get to it eventually, but for now I'm going to do the 5x5. The 5x5 is also a bit less agressive then the TM. Ramping sets are much less taxing then sets across (that was really whooping my a**). I'm a firm believer in the "less is more" policy, and although ramping sets = less overall volume, that will ultimately help me to keep progressing longer. We'll see how it goes. Anyway, here was my first workout:

Squat

45 x 8
95 x 5
135 x 5
170 x 5
205 x 5
240 x 5
275 x 5

Bench

45 x 10
110 x 5
135 x 5
160 x 5
185 x 5
215 x 5

Power Cleans

45 x 3
135 x 5
140 x 5
145 x 5
150 x 5
155 x 5

Chin-ups

2 x 10

Swiss ball crunch

2 x 15 w/10 lbs.
1 x 10 w/ 15 lbs.

As you can see I'm doing power cleans instead of rows. This will be a little tricky to program in by using that spreadsheet thing on the madcow site, considering I'm doing sets of 3 first off, and I don't like to do anything less then 135 for cleans because of the starting height. So I just figured that I'd start with 135 and ramp 5 lbs. at a time to 155.

Also, deadlifts in this program are on Wednesday instead of Friday, which was previously my intensity day. Wednesday is supposed to be a recovery day. That should be interesting. We'll see how this goes. I know I'm not supposed to f*** with the program, but I want to do cleans rather then rows, and I want to front squat on wednesdays, and I also want to keep my chin-ups and pull-ups, and curls and tricep extensions are not my thing at this time. So I sort of f***ed with the program, but I think it's nothing too drastic.

coldfire
01-06-2009, 02:24 PM
That's ok, the original program had power cleans instead of rows, so you are not actually ****ing with the program. I don't think it will work for too long, so you might want to switch to the advanced version after you finish this one.

Good luck.

brihead301
01-07-2009, 07:29 AM
Ya, I did some resets, because my body was getting really beat up. I reset my squat to 295 for the calculator, my bench to 240,and my press to 140.

I kinda have to figure out how to work the spreadsheets a bit to account for power cleans, front squats, and deads.

I don't want to do 5x5 for deads. I've learned that one heavy set is plenty.

What are your thoughts on having deads on Wednesdays Coldfire? That's the "recovery" day.

Jorge Sanchez
01-07-2009, 07:35 AM
The switch to Madcow makes sense. I think the TM would be too much for me too.

I had lots of success following the Madcow method for my bench - much better than with SS. In fact, I'm thinking of switching my bench back to a Madcow template in a couple of weeks (I just reset my bench with SS, so we'll see how that goes).

Jorge Sanchez
01-07-2009, 07:37 AM
Oh, and the deads are scheduled for Wendesday as it is, aren't they? I believe it's only 4 (not 5) ramping sets anyways.

You could easily do front squats on Wednesday, just drop a bit of weight from the prescribed back squat weight.

brihead301
01-07-2009, 10:36 AM
Ya, I usually ramp on deads like this:

135 x 5
225 x 2 -3
315 x 1
375 x 1
Then I do my workset of 5.

I'm thinking that 4 sets of 5, even though they are ramped and not straight, would be a bit much, so I think I'm gonna keep doing what I was doing with the deads. The fact that they are on the "recovery day" is what worries me. Wednesday is supposed to be the low intensity, recovery day. Deads are far from low intensity, but I'll see how it goes...

Thanks for the suggestions.

coldfire
01-07-2009, 11:24 AM
Ya, I did some resets, because my body was getting really beat up. I reset my squat to 295 for the calculator, my bench to 240,and my press to 140.

I kinda have to figure out how to work the spreadsheets a bit to account for power cleans, front squats, and deads.

I don't want to do 5x5 for deads. I've learned that one heavy set is plenty.

What are your thoughts on having deads on Wednesdays Coldfire? That's the "recovery" day.

The program doesn't have 5x5 sets across of deadlift. You are ramping up, so there isn't much difference between this and one heavy set of five.

I don't think Madcow's routine is based on the Texas Method, so Wednesday is not exactly recovery day. But I don't think it is problematic because the other days have less volume too. Anyway it worked well for me.

brihead301
01-07-2009, 11:49 AM
I know it's not sets across. I'm just saying 4 sets of 5 is more then I normally do, even though they are ramped. I ramp up to one work set, but the ramped sets are all lower then 5. That's all I was saying.

You make a point about how the overall volume is lower, and therefore deads on Wednesday is okay. Thanks man!

Cmanuel
01-07-2009, 12:40 PM
I ran madcow for a while. It works very well at packing on size and strength. Follow the guidelines for the deadlift on wed, if you need a break take a week off and do some good mornings, I did that often. Also front squats on wed is what I did, it helped my hips stay healthy. I also liked doing presses instead of incline bench.

brihead301
01-07-2009, 12:44 PM
I ran madcow for a while. It works very well at packing on size and strength. Follow the guidelines for the deadlift on wed, if you need a break take a week off and do some good mornings, I did that often. Also front squats on wed is what I did, it helped my hips stay healthy. I also liked doing presses instead of incline bench.

I am doing exactly what you did. Incline presses didn't even crosss my mind.

brihead301
01-07-2009, 06:04 PM
Wednesday 1/7/09

Front Squat

45 x 6
65 x 5
75 x 5
95 x 5
105 x 5
115 x 5

OH press

45 x 5
80 x 5
95 x 5
115 x 5
130 x 5

Deadlift

135 x 5
235 x 5
280 x 5
325 x 1
375 x 5

Decline weighted situps w/25 lb. plate

3 x 15

Doing this reset is nice. My body is recouperating, and I'm back to being able to progress again in everything. I'm in no rush to hit super high numbers. Being able to control the weight with excellent form is the goal. That's what being strong is all about. (unfortunately sometimes my gets in the way just to put up the numbers.)

brihead301
01-09-2009, 06:17 PM
Friday 1/9/09

Squat

45 x 8
95 x 5
135 x 5
170 x 5
205 x 5
240 x 5
280 x 3
205 x 8

Bench

45 x 10
110 x 5
135 x 5
160 x 5
185 x 5
220 x 3
160 x 8

Power Clean

45 x 3
135 x 3
140 x 3
145 x 3
150 x 2
160 x 2

Weighted chin-ups

3 x 5 w/25 lbs.

Swiss ball crunch

3 x 15 w/ 15 lbs.

brihead301
01-12-2009, 06:49 PM
Monday - 1/12/09

squat

45 x 10
135 x 10
185 x 10
225 x 10 - goin easy today on squats

Bench

45 x 10
135 x 5
135 x 5
165 x 5
190 x 5
229 x 5

Power Cleans

135 x 5
145 x 5
150 x 5
155 x 5
155 x 5

Pull-ups

2 x 10

Decline sit-ups

3 x 15 w/25 lbs.

I'm trying to shed a few pounds, so I'm not able to gain strength so easily. In fact, I'm getting a bit weaker, but that's okay for now.

ELmx479
01-12-2009, 07:07 PM
Looks good, are you sticking with the madcow 5X5 for awhile?

brihead301
01-12-2009, 07:51 PM
Honestly, I think I'm about done with this style of training. It has worked very well for me for about a year, but I need to separate my training into upper/lower days. This full body stuff is really killing me.

-JM-
01-13-2009, 02:21 AM
Yeah, its a lot of squatting man. Could actually become counter productive and your numbers are looking super right now.

Any specific routines in mind?

brihead301
01-13-2009, 06:29 AM
Yeah, its a lot of squatting man. Could actually become counter productive and your numbers are looking super right now.

Any specific routines in mind?

I'm kinda thinking that I may do some higher rep/moderate weight stuff for a bit. My body is really taking a beating from all the heavy lifting, so I need a rest. I'm not sure about any specific routines though.

brihead301
01-14-2009, 06:04 PM
Wednesday 1/14/09

front squat

45 x 5
65 x 5
75 x 5
95 x 5
115 x 5
120 x 5

OH press

45 x 5
85 x 5
100 x 5
115 x 5
135 x 5

Deadlift

135 x 5
235 x 5
300 x 5
335 x 1
415 x 2 - New PR!!!

1 Tabata cycle using 95 lbs. for deadlifts

I hate cardio, but I want to slim down a bit, so I started doing tabata. Damn that was hard, but fun!!!

Swiss ball crunch

3 x 15 w/20 lbs.

Cmanuel
01-15-2009, 03:37 AM
I say run the madcow for at least for one cycle until you stall. You should be able to hit some new prs. But if you think you are overtraining then take a break for sure

brihead301
01-15-2009, 06:46 AM
I think it's the frequent squatting and benching that's causing me to feel like I'm "overtraining" (I hate useing that word). I feel fine with the deadlifts though. I'm just going to switch up the bench and squat to higher reps/moderate weight for a few weeks until I feel ready to start training heavy again.

brihead301
01-17-2009, 02:33 PM
1/17/09

Squat

45 x 8
95 x 5
135 x 5
185 x 5
225 x 5
255 x 5
280 x 5

Bench

45 x 10
135 x 6
185 x 10
195 x 8
205 x 6

Power Cleans

45 x 3
135 x 3
145 x 3
150 x 3
155 x 2 - missed 3rd rep
160 x 3

Weighted pull-ups

3 x 5 w/25 lbs.

Weighted decline sit-ups

3 x 15 w/35 lbs.

Cardio

1 mile on eliptical w/ moderate resistance in under 9 minutes.

I'm trying to cut some fat, so I'm being careful not to push too hard and hurt myself. I'm still working hard, just not quite as intense as when I was on a major caloric surplus.

brihead301
01-19-2009, 06:12 PM
1/19/09

Squat

45 x 10
95 x 10
140 x 10
190 x 10
230 x 10

Bench

45 x 10
115 x 5
140 x 5
170 x 5
195 x 5
225 x 5

Power Cleans

45 x 3
135 x 3
145 x 3
150 x 3
155 x 3
160 x 3

Chin-ups

2 x 10

Swiss ball crunch

3 x 15 w/15 lbs.

Cardio

1 mile on eliptical
resistance:20
Incline: 10
Time: 8:22

brihead301
01-22-2009, 06:11 PM
1/22/09

Front Squat

45 x 5
65 x 5
85 x 5
95 x 5
115 x 5
125 x 5

OH Press

45 x 6
80 x 5
105 x 5
120 x 5
140 x 5

Deadlift

135 x 5
225 x 4
315 x 2
365 x 1
420 x 1 - New PR!!!

Decline situps

3 x 15 w/35 lbs.

Cardio

1 mile on elliptical
resistance:20
Incline: 10
Time: 8:27

No stopping this time....caught my breath much quicker after I was done too. It's crazy how fast you adapt to cardio.

ELmx479
01-22-2009, 06:15 PM
Nice OH press man, how did the 420 feel? I see you didn't go for the 455.

brihead301
01-22-2009, 06:20 PM
Nah, not this week. I'm sick, and I really shouldn't even be lifting because I know it's bad for the immune system. And I know I probably shouldn't be shooting for PR's on deadlifts either, lol. That's why I only went for a 5 lb. PR this week. Next week, I'll try the big 455. I actually strained my neck a bit with the 420, but that's because my head is really not into it today because of being sick and on a bunch of dayquil.

brihead301
01-24-2009, 01:25 PM
1/24/09 - hungover and feeling weak from the lack of calories from cuting = not a good day.

Squat

45 x 10
100 x 5
140 x 5
190 x 5
230 x 5
260 x 5 - tweaked my low back here, so I didn't want to go any higher F***!!!!
225 x 8

DB Flat Bench
100 x 10
120 x 10
140 x 10
160 x 8
170 x 5

Barbell Rows

135 x 5
155 x 5
175 x 5
185 x 5

Weighted chin-ups

3 x 5 w/30 lbs.

Swiss ball crunch

3 x 15 w/ 20 lbs.

1 mile on elliptical
resistance:20
Incline: 10
Time: 8:46

brihead301
01-26-2009, 06:17 PM
1/26/09

Squat

45 x 10
95 x 10
145 x 10
195 x 10
235 x 10

BB Flat Bench

45 x 6
135 x 5
175 x 5
195 x 5
210 x 5
230 x 4

Power Clean

45 x 3
135 x 3
145 x 3
155 x 3
160 x 2 - missed 3rd rep

BB Row

185 x 5

Pull-ups

2 x 10

Decline Sit-ups - 6 steps inclined

3 x 15 w/25 lbs.

1 mile on elliptical
resistance:20
Incline: 10
Time: 8:12 - trying to get this below 8 minutes

I'm losing tons of strength by cutting, but I'll get it back.

ZenMonkey
01-26-2009, 06:28 PM
Dude, hows your back? Take care of that ****.

I hear ya on the weak from cutting. I feel like a string bean weakling right now. How much longer do you think youll be cutting?

brihead301
01-26-2009, 06:52 PM
My back is okay man. I didn't hurt it from squatting, but I felt I was really close to on Friday on one particular rep. I was okay though. I was a weird little "tweak" that just didn't feel right...hard to explain.

I want to get relatively lean, then I want to start slowly building up a good strength base again, but with almost all clean foods. I was getting too fat before. I'd say another month of cutting max, and I should be relatively low BF.





.

ZenMonkey
01-26-2009, 06:57 PM
Hey, that is exactly my plan too.

brihead301
01-26-2009, 07:06 PM
Good luck bro.

Guys like Heavybomber are my main influences. He's able to get ridiculously strong and stay lean as s***, so that's what I'm going for.

ZenMonkey
01-26-2009, 08:08 PM
Yea, I only wanna bulk to like 205... not sure really. Ill know when I get there I guess.

Irish Pilot
01-27-2009, 10:04 AM
Hey bud just checkin in. Looking sick as usual. Thats some solid volume, makes me tired just reading the numbers! Looks like there are several of us in the same mind set...get to lower bf and then slowly add mass. Im on that same bandwagon.

brihead301
01-27-2009, 01:50 PM
Ya, I know a lot of guys on here are all about the dirty bulk, but personally I like being lean and strong rather then being strong and having a big gut.

Irish Pilot
01-27-2009, 01:56 PM
I firmly believe that if you get lean enough, you can "dirty bulk" without gaining a gut, but I understand what you are saying. Fat is gonna come with the muscle either way, but Id certainly sacrifice a slight bit 'o gains if I could keep lean. We shall see. My last bulk was certainly dirty, but I had cut for months on end so I let myself enjoy a few things I probably shouldnt have. Not this time ;)

brihead301
01-27-2009, 02:32 PM
I honestly don't think I have ever been "lean" since I was like 14 years old and I used to skateboard every single day and lift weights. I actually had abs back then, lol.

I don't care for abs really, but not having a big flabby gut is always nice I think.

ELmx479
01-27-2009, 03:08 PM
I honestly don't think I have ever been "lean" since I was like 14 years old and I used to skateboard every single day and lift weights. I actually had abs back then, lol.

I don't care for abs really, but not having a big flabby gut is always nice I think.

I agree. I used to race bmx and rode everyday, all day when I was young. It wasn't til I was older when I realized how good of shape I was in back then. As for being a huge powerlifter, I think its cool but I would never want to be huge with a big gut.

ZenMonkey
01-27-2009, 03:11 PM
I agree as well. I was reading an article about these big PLers worrying about type 2 diabetes because of their diets. How big do you wanna get, bri?

brihead301
01-27-2009, 04:08 PM
I don't really have a max size that I want to get, but I just want to keep getting stronger and stronger, but remain relatively lean at 200 - 210 lb. range.

brihead301
01-28-2009, 06:34 PM
1/28/09

Front Squat

45 x 5
95 x 5
105 x 5
115 x 5
125 x 5
130 x 5

OH Press

45 x 5
95 x 5
110 x 5
125 x 5
145 x 3

Deadlift

135 x 5
225 x 3
315 x 2
385 x 1 - WOW, I barely got this off the ground today. The strength loss from cutting is making me sad.
315 x 5

Swiss ball crunch

3 x 15 w/20 lbs.

1 mile on elliptical
resistance:20
Incline: 10
Time: 8:06 - still trying to get this below 8 minutes

brihead301
01-31-2009, 12:15 PM
1/31/09

I was well rested, but still weak from cutting. Much better then last Saturday though.

Squat

45 x 10
105 x 5
145 x 5
195 x 5
235 x 5
265 x 5
225 x 10

DB Flat Bench

100 x 10
120 x 10
140 x 10
160 x 10
170 x 8

My gym doesn't have 90's or 95's, so my next jump will be to 100's!

Barbell Rows

135 x 5
155 x 5
175 x 5
185 x 5
195 x 5

Pull-ups

3 x 5 w/30 lbs.

Decline sit-ups 6 step decline

3 x 15 w/30 lbs.

1 mile on elliptical
resistance:20
Incline: 10
Time: 8:04 - so close dammit!!!

Goin on a cruise for a week, so I have to take another week off - BALLS!!! oh well, I'll be back next Monday.

brihead301
02-11-2009, 07:33 PM
Ah, first day back after the long cruise. I was pretty happy with myself.

Front Squat

45 x 5
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5

OH press

45 x 5
95 x 5
110 x 5
125 x 5
140 x 4

Deadlift

135 x 5
225 x 3
315 x 2
385 x 5

Swiss ball crunch

2 x 15 w/25 lbs.

1 mile on elliptical
resistance:20
Incline: 10
Time: 7:54 - YA!!! Time to up it to 2 miles.

ELmx479
02-11-2009, 07:37 PM
Nice workout, very strong. Good to see ya back posting.

ZenMonkey
02-11-2009, 07:59 PM
Lookin good man. Welcome back

brihead301
02-13-2009, 06:36 PM
Thanks guys.

2/13/09

Squat

45 x 9
105 x 5
145 x 5
195 x 5
235 x 5
265 x 5
225 x 10

Flat DB press

100 x 10
120 x 10
140 x 10
160 x 10
170 x 7

Barbell Row

135 x 5
155 x 5
175 x 5
185 x 5
205 x 5 - kinda bad form, I'm gonna use this weight again next Friday

Weighted Chin-ups

3 x 5 w/30 lbs.

Decline situps w/ 6 steps

3 x 15 w/30 lbs

2 miles on elliptical
resistance:20
Incline: 10
Time: 16:54 - Once I get under 16 minutes, I'll raise the resistance.

Cutting is coming along great! I need to get a battery for my scale so I can check my weight. I used to say that I would never cut, but being lean is so fun. I'll take pics when I'm finished.

brihead301
02-16-2009, 06:45 PM
2/16/09

Squat

45 x 10
95 x 10
145 x 10
195 x 10
235 x 10

Flat Bench

45 x 10
135 x 5
175 x 5
195 x 5
210 x 5
230 x 2

Power Clean

45 x 3
135 x 3
145 x 3
155 x 2
160 x 3

Barbell Row

185 x 10

Pull-ups

2 x 10

Swiss Ball Crunch

3 x 15 w/20 lbs.

2 miles on elliptical
resistance:20
Incline: 10
Time: 16:40

hug dog
02-17-2009, 08:30 AM
Nice volume, Don't thiink I could handle 10 rep of each set with squats:0 haha 5 is plenty for me. Keep up the good work.

brihead301
02-18-2009, 08:13 PM
Ya, basically the idea is Heavy Benching on Mondays, Heavy deads wed, and heavy squats friday. Each day has other lighter exercises as well, and it's always a full-body workout though. The sets of 10 are one of the "light" exercises on Mondays because I focus on heavy bench that day. This is just my own little routine I came up with because I got sick of doing cookie cutters. I like it much better then following a template.

2/18/09

Front Squat

45 x 5
95 x 5
105 x 5
115 x 5
125 x 5
140 x 5

OH Press

45 x 5
95 x 5
110 x 5
125 x 5
140 x 5

Deadlift

135 x 5
225 x 3
315 x 1
390 x 5

Decline Sit-ups 6 step incline

1 x 15 w/30 lbs.
2 x 15 w/ 35 lbs.


2 miles on elliptical
resistance:20
Incline: 10
Time: 16:19

hug dog
02-19-2009, 07:25 AM
Deadlift

135 x 5
225 x 3
315 x 1
390 x 5


Nice deads. I bet you have more the 420 as a max in you. (killer hand strength to do 390 x 5)

brihead301
02-19-2009, 08:02 AM
I definately can do more then 420, but I'm on a calorie deficit right now, so I don't want to hurt myself pushing for maxes. I'm trying to lose my gut. On the 4th page of this journal I have a video of me doing 410 x 3.

brihead301
02-23-2009, 05:04 PM
Damn, I skipped another day last Friday, I'm slacking.

Squat

45 x 10
105 x 5
150 x 5
200 x 5
240 x 5
270 x 5
230 x 10

DB Bench

100 x 10
120 x 10
140 x 10
160 x 10
170 x 8

Rows

135 x 5
155 x 5
175 x 5
195 x 5

Weighted pull-ups

3 x 5 w/35 lbs.

Swiss Ball crunch

3 x 15 w/20 lbs.

2 miles on elliptical
resistance:20
Incline: 10
Time: 16:08

RonnyB
02-24-2009, 06:37 AM
Where at in philly are you?

brihead301
02-24-2009, 07:09 AM
NE philly right near the suburbs.

brihead301
02-26-2009, 10:58 AM
2/25/09

Damn, I slacked again yesterday. I didn't make it to the gym until 8:10, and it closes at 9:00. Luckily, the chick that works there kept it open a little longer for me, but I still had to skip front squats. Oh well.

OH Press

45 x 5
95 x 10
115 x 5
125 x 5
140 x 4

Deadlift

135 x 5
225 x 3
315 x 1
395 x 5

Decline sit-ups

3 x 15 w/35 lbs.

2 miles on elliptical
resistance:20
Incline: 10
Time: 16:30

brihead301
02-28-2009, 01:46 PM
2/28/09

Squat

45 x 5
95 x 5
150 x 5
200 x 5
240 x 5

Bench

45 x 5
135 x 5
175 x 5
195 x 5
215 x 4
225 x 3

Power Clean

45 x 3
135 x 3
145 x 3
155 x 3
160 x 3

Rows

185 x 5

Chin-ups

2 x 10

Swiss ball crunch

3 x 15 w/25 lbs.

2 miles on elliptical
resistance:20
Incline: 10
Time: 16:00

brihead301
03-02-2009, 06:20 PM
3/2/09

Squat

45 x 5
110 x 5
155 x 5
205 x 5
245 x 5
275 x 5
235 x 5

DB Bench

100 x 10
120 x 10
140 x 10
160 x 10
170 x 9

Rows

135 x 5
155 x 5
175 x 5
195 x 5
205 x 5 - still need form work

Weighted chin-ups

3 x 5 w/35 lbs.

Decline sit-ups w/twists

3 x 15 w/35 lbs.

2 miles on elliptical
resistance:20
Incline: 12
Time: 15:59

I tried to raise the resistance above 20 since I got my 2 miles in 16 minutes, but that's as high as it goes so I increased the incline to 12. S***, that made it harder, but I still smoked the time!!!! I'm starting to like cardio.

brihead301
03-05-2009, 06:33 AM
3/3/09

First day of MMA training - Brazilian Ju Jitsu

Lots of cardio

brihead301
03-05-2009, 06:35 AM
3/4/09

Front squat

45 x 5
95 x 5
115 x 5
125 x 5
140 x 5

OH Press

45 x 5
95 x 5
110 x 5
125 x 5
140 x 3

Deadlift

135 x 5
225 x 3
315 x 1
400 x 5

Swiss Ball Crunch

3 x 15 w/25 lbs.

2 miles on elliptical
resistance:20
Incline: 12
Time: 16:10

Chalky Palms
03-05-2009, 10:46 AM
lol didn't even know you kept a log here, 400x5 is solid.

ZenMonkey
03-05-2009, 12:47 PM
Nice pressing and DLing bri!

brihead301
03-06-2009, 06:42 AM
Thanks fellas! Ya, I actually use this log more then my notebook in my car to track progress.

brihead301
03-06-2009, 06:48 AM
3/5/09

MMA training

lots of cardio - jump rope, atlas stones, kettleballs, 150-lb bag carry, hand to hand fight training

brihead301
03-06-2009, 06:26 PM
3/6/09

Power Cleans

45 x 3
135 x 2
145 x 2
155 x 2
165 x 2 - Felt weird doing these first

Full Clean

135 x 2 - First time doing these....Form was okay I think

Bench

45 x 5
135 x 5
175 x 5
195 x 5
210 x 5
225 x 4

Squat

45 x 10
95 x 10
155 x 10
205 x 10
245 x 10

Pull-ups

2 x 10

1.25 miles on elliptical
resistance:20
Incline: 12
Time: 10:00

ZenMonkey
03-07-2009, 10:38 AM
Nice WO man., squat volume is sick! Give those cleans some time at position 1, and I know you are gonna love what they do for you. Full cleans are the shiznit! I really think they are gonna do alot for your goals.

brihead301
03-09-2009, 08:20 PM
Thanks Zen! Ya, I'm gonna keep them in that spot. It made the workout more interesting then usual.

3/9/09

Squat

45 x 5
95 x 5
155 x 5
205 x 5
255 x 5
280 x 4

DB Bench

100 x 10
120 x 10
140 x 10
160 x 10
170 x 9

Rows

135 x 5
155 x 5
175 x 5
185 x 5
205 x 5

Weighted pull-ups

3 x 5 w/35 lbs.

MMA class immediately afterwards

Holy s***, my a** is whooped from this class. It was boxing today. We started with jogging, then some circuit training. We then moved on to working on jabs with a partner with pads (which was extremely tiring, yet awesome). We then moved to heavy bag training, speed bag work, and all the other boxing bags (there's like 8 of them). We did 5 minutes on each one, and I felt like I was going to have a heart attack, lol. A 5 minute, fast paced jog at the end felt like a walk in the park compared to the bag training. WOW, my a** is WHOOPED!!!!!

Great workout.

brihead301
03-13-2009, 06:57 AM
3/10/09

MMA

- Running
- Carrying people around on my back, and doing squats with them on there
- circuit training
- kickboxing
- some ground work

brihead301
03-13-2009, 06:59 AM
3/12/09

Front Squat

45 x 5
95 x 5
115 x 5
135 x 5
145 x 5

OH Press

45 x 5
95 x 5
110 x 5
125 x 5
140 x 4 - Had to push press the 4th rep

Deadlift - high reps

135 x 5
225 x 10
275 x 10
325 x 4

2 miles on elliptical
resistance:20
Incline: 12
Time: 15:58

brihead301
03-15-2009, 05:44 PM
3/14/09

Power Clean

45 x 5
135 x 2
145 x 2
155 x 2
165 - miss
165 - miss (I'm getting worse at these)

Full Clean

135 x 2

Bench

45 x 5
135 x 5
175 x 5
195 x 5
215 x 5
230 x 2

Squat

45 x 10
95 x 10
160 x 10
210 x 10
250 x 10 - holy s*** that was hard

Chin-ups

2 x 10

brihead301
03-16-2009, 07:29 PM
3/16/09

Squat

45 x 5
95 x 5
155 x 5
205 x 5
255 x 5
225 x 10

DB Bench

100 x 10
120 x 10
140 x 10
160 x 10
170 x 7

Rows

135 x 5
155 x 5
175 x 5
185 x 5
195 x 5

Chin-ups

3 x 5 w/35 lbs.

MMA

Brazillian Ju-Jitsu and lots of endurance work.

brihead301
03-18-2009, 06:40 AM
3/17/09

MMA

Boxing - punching and footwork drills, lots of cardio.

brihead301
03-18-2009, 07:09 PM
3/18/09

Deadlift

135 x 5
225 x 3
315 x 1
405 x 4

OH press

45 x 5
95 x 5
110 x 5
125 x 5

PUSH PRESS 145 x 3
OH PRESS 135 x 3

Front Squat

45 x 5
95 x 5
115 x 5
135 x 5
150 x 5

2 miles on elliptical
resistance:20
Incline: 12
Time: 15:45

brihead301
03-20-2009, 06:38 AM
3/19/09

MMA
More boxing drills
Ju Jitsu
Jump rope
Jogging

Chalky Palms
03-20-2009, 08:15 PM
Lost any weight with all that mma?

brihead301
03-24-2009, 06:24 AM
I don't think I've really lost much weight, but it is getting me a lot more cut since I also started eating healthy at the same time I started to add cardio into my routine. I think it's safe to say that I've been losing fat while gaining muscle simultaneously. It's definately a workout though!

3/23/09

Power Clean

135 x 3
145 x 3
155 x 3
165 x 1
165 x 2 - miss on both

Full Clean

135 x 2

Bench

45 x 5
135 x 5
175 x 5
195 x 5
215 x 5
230 x 2

Squat

45 x 10
95 x 10
160 x 10
210 x 10
250 x 10

Pull-ups

2 x 10

MMA

- Jumprope
- Circuit training involving pushups, situps, crunches, some squat-type things
- Kickboxing/sparring

brihead301
03-25-2009, 06:28 AM
3/24/09

MMA

- jogging
- sparring w/takedowns
- Brazillian Ju Jitsu sparring
- Circuit training w/bw squats, pushups, and situps

brihead301
03-26-2009, 06:33 AM
3/25/09

Deadlift - high reps

135 x 10
225 x 10
275 x 10
335 x 4

OH Press

45 x 5
95 x 5
110 x 5
125 x 5

Push press - 145 x 4
OH Press - 135 x 3

Front Squat

45 x 5
95 x 5
115 x 5
135 x 5
155 x 5

2 miles on Elliptical

Resistance: 20
Incline:12
Time: 16:00

brihead301
03-29-2009, 12:06 PM
3/28/09

Squat

45 x 5
95 x 5
160 x 5
210 x 5
255 x 5
225 x 10

DB Bench

100 x 10
120 x 10
140 x 10
160 x 10
170 x 8

Rows

135 x 5
155 x 5
175 x 5
185 x 5
205 x 5

Weighted Chin-ups

3 x 5 w/37.5 lbs.


2 miles on Elliptical

Resistance: 20
Incline:12
Time: 15:10

ZenMonkey
03-29-2009, 01:21 PM
Duuuude!! Beastly pressing! Dont worry about the power cleans... I got worse at them when I began practicing full cleans... the differing movements mess with your muscle memory. Maybe just focus on either the pwoer clean or full clean. Either way... your trainign is awesome... you are strong and conditioned. Great wrok

brihead301
03-29-2009, 05:34 PM
Thanks dude! Ya, I decided that powerlifting wasn't for me. I'd rather just be relatively strong (max squat around 335, dead 450, bench 250, around that level) and conditioned. I like to be in optimal "fighting shape", and I'm not even a fighter or an agressive guy either, lol. It's just nice being in that kind of shape though.

ZenMonkey
03-29-2009, 05:52 PM
Yea, I like jsut trying to be dead strong and explosive so thats how I train. I do want to be able to compete in WL though.

So you train MMA but aren't a fighter perse? Thats interesting. Ive been really thinking about starting kungfu. How has it affected your training?

brihead301
03-30-2009, 06:27 AM
I could go ahead and join an amature MMA league, which my training place could get me into if I wanted, but I'm just training just for myself honestly. I have gotten slightly weaker since I started doing this training, but that's only because I'm just not getting as much recovery. The MMA training is 1 hour of hell, 3 days a week. It really beats you up. I love it! But my weight training isn't affected all that much. My lifts went down slightly, but nothing drastic. You can compare my current numbers to my numbers about 2 months ago.

brihead301
03-31-2009, 06:25 AM
MMA

Warm-up involving jogging, push-ups, and situps

Circuit training
- 3 minutes on heavy bag (head shots)
- 3 minutes on heavy bag (head and body shots)
- 3 minutes jumping rope
- 3 minutes of non-stop sit-ups
- 3 minutes of speed bag work
- 3 minutes shadow boxing
- 3 minutes hitting the pads w/partner
- 3 minutes exercise bike

brihead301
04-01-2009, 06:38 AM
3/31/09

Power Clean

45 x 3
135 x 3
145 x 3
155 x 3
165 x 1
165 x 1 - miss
135 x 3

Bench

45 x 5
135 x 5
175 x 5
195 x 5
215 x 5
235 x 1

Squat

45 x 10
95 x 10
160 x 10
210 x 10
255 x 10

Chin-ups

2 x 10

MMA

Warm-up - jogging, pylo jumps, kettleball swings, jumprope

Boxing training - head and foot work
heavy bag 3 min circuits

brihead301
04-02-2009, 08:45 PM
4/2/09

Deadlift

135 x 5
225 x 3
315 x 1
405 x 5

OH Press

45 x 5
95 x 5
110 x 5
125 x 5

Push press
145 x 5 - EASY
Strict press
135 x 4

Front Squat
45 x 5
95 x 5
115 x 5
135 x 5
160 x 5

MMA

kickboxing sparring

Chalky Palms
04-02-2009, 09:39 PM
nice deads brudda

brihead301
04-03-2009, 06:36 AM
Thanks man. Ya, that was the first time I ever got 405 for 5 reps!

brihead301
04-04-2009, 04:30 PM
4/4/09

Squat

45 x 5
90 x 5
160 x 5
210 x 5
260 x 5

DB Bench

100 x 10
120 x 10
140 x 10
160 x 10
170 x 8

Rows

135 x 5
155 x 5
175 x 5
185 x 5
195 x 5

Pull-ups

3 x 5 w/37.5 lbs. weight added.

brihead301
04-07-2009, 06:20 AM
4/6/09

Power Cleans

45 x 3
135 x 3
145 x 3
155 x 3
165 x 2 - terrible form (my power cleans are getting worse)
165 x 1 - miss
135 x 3

Bench

45 x 5
135 x 5
175 x 5
195 x 5
215 x 5
235 x 1

Squat

45 x 10
95 x 10
160 x 10
210 x 10
255 x 10

Pull-ups

2 x 10

MMA

- Jumprope
- Pylos
- Suicide sprints
- Submissions

brihead301
04-08-2009, 08:15 AM
4/7/09

MMA

Warmup - jogging and footwork drills
Kickboxing stuff - basic roundhouse kicks

brihead301
04-08-2009, 07:03 PM
4/8/09

Deadlift

135 x 10
225 x 10
275 x 10
335 x 4

OH Press

45 x 5
95 x 5
120 x 5
130 x 5

push press
150 x 3
Strict OH press
135 x 3

Front Squat

45 x 5
95 x 5
115 x 5
145 x 5
165 x 5

2 miles on Elliptical

Resistance: 20
Incline:12
Time: 15:45

brihead301
04-12-2009, 08:17 AM
4/11/09

Squat

45 x 5
95 x 5
160 x 5
210 x 5
260 x 5

DB Bench

100 x 10
120 x 10
140 x 10
160 x 10
170 x 9

Rows

135 x 5
155 x 5
175 x 5
185 x 5
195 x 5

Weighted Chin-ups

3 x 5 w/37.5 lbs.

1.25 miles on Elliptical

Resistance: 20
Incline:12
Time: 10:00

brihead301
04-17-2009, 12:58 PM
4/16/09

Ah, got sick there for a minute. I skipped almost a week of training.

Back at it yesterday though, and I'll be in the gym today after work.

MMA

Some pro came in and trained us. DAMN that was painful. Plus I ate like 6 slices of pizza before going to the class, which was not a good idea.

10 minute warmup - jumping rope mixed with pushups, situps, and burpees, all non-stop
kickboxing - several types of kicks
moi tuay - grabbing opponents necks and practiced various knees to the body and face and blocks
1 hour of ju-jitsu

brihead301
04-20-2009, 06:23 AM
4/17/09

Squat

45 x 5
95 x 5
160 x 5
210 x 5
260 x 5

DB Bench

100 x 10
120 x 10
140 x 10
160 x 10

Rows

135 x 5
155 x 5
175 x 5
185 x 5
195 x 5

Pull-ups

3 x 5 w/37.5 lbs.

2.0 miles on Elliptical

Resistance: 20
Incline:12
Time: 15:45

brihead301
04-20-2009, 07:41 PM
4/20/09[/B

[B]Power Clean

135 x 3
145 x 3
155 x 3
165 x 2 - both horrible form
135 x 3

Bench

135 x 5
175 x 5
195 x 5
215 x 5
185 x 10

Squat

45 x 10
95 x 10
160 x 10
210 x 10
255 x 9

Chin-ups

2 x 10

MMA

Crazy warm-up
Ju-Jitsu sparring

brihead301
04-24-2009, 06:55 AM
4/22/09

Deadlift

135 x 5
225 x 3
315 x 2
385 x 5

OH Press

45 x 5
95 x 5
110 x 5
125 x 5
150 x 4 - push press
135 x 1 - strict press (balls, only 1 that's terrible)

Front Squat

45 x 5
95 x 5
115 x 5
135 x 5
165 x 5

2.0 miles on Elliptical

Resistance: 20
Incline:12
Time: 15:40

brihead301
04-24-2009, 05:12 PM
4/24/09

Squat

45 x 5
95 x 5
160 x 5
210 x 5
260 x 5

DB Bench

100 x 10
120 x 10
140 x 10
160 x 10
170 x 9

Row

135 x 5
155 x 5
175 x 5
185 x 5
195 x 5

Weighted Chin-ups

3 x 5 w/40 lbs.

Irish Pilot
04-27-2009, 11:52 AM
Lookin solid BH...Im jealous of the Ju-Jitsu!

brihead301
04-28-2009, 08:42 AM
Thanks Irish! I love this MMA stuff, it's fun as hell.

4/27/09

MMA

Judo throws

brihead301
04-29-2009, 08:02 AM
4/28/09

Power Cleans

45 x 3
135 x 3
145 x 3
155 x 3
165 x 2
135 x 3

Bench

45 x 5
135 x 5
175 x 5
195 x 5
215 x 5
235 x 1

Squat

45 x 10
95 x 10
160 x 10
210 x 10

Pull-ups

1 x 10
1 x 11

MMA

Tons of pushups and lots of running for warm-up
Boxing and takedowns

coldfire
04-30-2009, 09:21 AM
Brihead, you are a ****ing pussy :p

Get back to normal training.

brihead301
05-01-2009, 06:39 AM
This is normal training. One heavy lift per day (either squat, bench, or dead), all others are "lighter weight" lifts (OH press, front squats, power cleans, rows, high rep squats, etc...). MMA and pure strength training doesn't go well together.

4/30/09

Deadlift

135 x 5
225 x 3
315 x 1
395 x 5

OH Press

45 x 5
95 x 5
110 x 5
130 x 5
push press - 150 x 3
strict OH press - 135 x 2

Front Squat

45 x 5
95 x 5
115 x 5
135 x 5
155 x 5
170 x 5

2 miles on Eliptical

resistance:20
incline:12
time: 15:20

brihead301
05-03-2009, 07:01 AM
5/2/09

Squat

45 x 5
95 x 5
160 x 5
210 x 5
260 x 5

DB Bench

100 x 10
120 x 10
140 x 10
160 x 10
170 x 9

Rows

135 x 5
155 x 5
175 x 5
185 x 5
195 x 5

Weighted pull-ups

3 x 5 w/40 lbs.

2 miles on Eliptical

resistance:20
incline:12
time: 15:02

brihead301
05-04-2009, 07:50 PM
5/4/09

Power Clean

45 x 3
135 x 3
145 x 3
155 x 3
165 x 3
135 x 3

Bench

45 x 5
135 x 5
175 x 5
195 x 5
215 x 5
235 x 1.5 (I still can't get 2 on my own with this weight dammit!)

Squat

45 x 10
95 x 10
160 x 10
210 x 10

Chin-ups
1 x 10
1 x 11

MMA
Ju-jitsu

ZenMonkey
05-04-2009, 08:56 PM
Good WO bri! I have to say that your MMA endeavours have inspired me. Once Im back in action Ill be taking jujitsu and muay thai. Thanks!

brihead301
05-05-2009, 07:12 AM
Ya the MMA is awesome, I love it! Unfortunately, it has made me a little weaker, but that has a lot to do with my weight going down. I struggle to squat 275 x 5 now. It's sad.

What happened to you anyway Zenmonkey?

brihead301
05-06-2009, 06:21 PM
5/6/09

Deadlift

135 x 5
225 x 3
315 x 1
405 x 4

OH Press/push press

45 x 5 - OH
95 x 5 - OH
110 x 5 - OH
130 x 5 - OH
155 x 2 - PP
135 x 2 - OH
135 x 3 - PP

Front Squat

45 x 5
95 x 5
125 x 5
155 x 5
175 x 5

Straight BB curls superset w/dumbell curls

I haven't done curls in over 3 years, and I have to say that I enjoyed doing them. Teh bicepts needz some wurk.

2 x 8
85 lb. on the BB
35 lb. dumbells

Hanging leg raises

2 x 10

2 miles on Eliptical

resistance:20
incline:12
time: 14:52

brihead301
05-10-2009, 08:40 AM
5/8/09

Squat

45 x 5
95 x 5
165 x 5
220 x 5
265 x 5

DB Bench

100 x 10
120 x 10
140 x 10
160 x 10
170 x 10

Row

135 x 5
155 x 5
175 x 5
185 x 5
195 x 5

Weighted chin-ups

3 x 5 w/42.5 lbs.

Abs

lying leg raises - 2 x 20
weighed situps - 2 x 10 w/25 lbs.

Elliptical

brihead301
05-11-2009, 08:16 PM
5/11/09

Power Clean

45 x 3
135 x 3
145 x 3
155 x 3
165 x 1
135 x 3

Bench

45 x 5
135 x 5
175 x 5
195 x 5
215 x 5
235 x 5

Squat

45 x 10
95 x 10
165 x 10
215 x 10

Pull-ups

2 x 10

Dragon flags

These bastards were hard

2 x 8

MMA

Crazy hard class tonight. S***load of jumping rope, bodyweight circuits, and getting my a** kicked in jujitsu.

brihead301
05-18-2009, 06:57 AM
5/12/09

MMA

Wrestling

brihead301
05-18-2009, 06:58 AM
5/14/09

MMA

Sparring

brihead301
05-18-2009, 07:03 AM
5/16/09

Deadlifts

135 x 5
225 x 3
315 x 1
365 x 5 - could not even budge 405 off the ground, it was a sad day for me

OH Press/Push press

45 x 5 - strict
95 x 5 - strict
110 x 5 - strict
130 x 5 - strict
155 x 2 - Push
135 x 2 - strict
135 x 3 - push

Front squat

45 x 5
95 x 5
125 x 5
155 x 5
180 x 5

Straight BB curls superset with DB curls

BB curls - 85 lbs
DB curls - 35 lb. dumbells

2 x 8

Dragon Flags

2 x 6

Elliptical

Resistance - 20
incline - 12
HITT - only was able to do 6/8 intervals, almost puked. Damn hitt is hard!!!

brihead301
05-19-2009, 07:17 AM
MMA

Easy day (I hate those) - half boxing/half ju-jitsu

ZenMonkey
05-19-2009, 04:33 PM
You training is sick man! Youve gotta be in awesome condition from the lifting and the MMA.

brihead301
05-20-2009, 07:03 AM
I'm gettin there dude. I still get winded pretty quickly when I'm in the ring sparring, but my conditioning is a hell of a lot better then it was 6 months ago!

5/20/09

First day doing my upper/lower split

Vertical push/pull strength
horizantal push/pull assistance

OH press

45 x 5
95 x 5
110 x 5
125 x 5
125 x 5
125 x 5

Weighted pull-up

3 x 5 w/40 lbs.

DB Bench

100 x 8
130 x 8
160 x 8
160 x 8
160 x 8

Cable rows

160 x 8
160 x 8
160 x 8

Dips

2 x 20

MMA

Judo techniques

I've been doing full body for so long, I actually felt weird only doing upper body. I'll give this routine a few months to see how it goes. If it sucks, I'm gonna go back to my old style of training.

brihead301
05-22-2009, 06:42 AM
5/21/09

Lower body

Quad dominant/ham assistance

Squat

45 x 5
95 x 5
165 x 5
215 x 5
250 x 5
250 x 5
250 x 5

Power Cleans

135 x 3
145 x 3
155 x 3
165 x 0
165 x 3 - power shrugs
135 x 3

SLDL

185 x 8
205 x 8
225 x 8

Decline weighted situps

3 x 10 w/25 lbs.

Hanging leg raises

3 x 10

elliptical

resistance: 20
incline: 12
HITT - 8 intervals of 20 sec all out/10 sec rest

I couldn't walk for about 10 minutes after I was done the HITT, lol.

brihead301
05-26-2009, 08:26 PM
5/26/09

Upper Body

Horizantal dominant/vertical assistance

I superset the horizantal moves, and I superset the vertical moves....same with the bicep curls

Rows

135 x 5
155 x 5
175 x 5
175 x 5
175 x 5

Bench

45 x 5
135 x 5
185 x 3
205 x 1
220 x 4
215 x 4
215 x 4
185 x 5 - no rest after the last 215 set

Seated DB presses

55's

3 x 8

Pullups

3 x 10

Straight BB curls

85 x 8
85 x 8

DB Curls

40's

2 x 8

MMA

Wrestling moves and wrestling sparring

brihead301
05-28-2009, 07:41 PM
5/28/09

Lower Body - hamstring dominant/quad assistance

Deadlift

135 x 5
225 x 3
315 x 1
405 x 3
315 x 5 - very shortly after the 405 set

Squat

45 x 10
95 x 10
165 x 10
215 x 10

Front Squat

135 x 5
185 x 5
135 x 5 - shortly after the 185 set with very little rest

Ab superset

2 x 10 supersetted:

decline sit-ups w/25 lbs.
hanging leg raises

MMA

-Insane 7-minute ab workout - high rep s***, but it burned like hell!!!
-Boxing drills - footwork drills, shadow boxing alone and with a partner, hitting the pads, etc...

brihead301
06-01-2009, 06:41 AM
5/30/09

OH Press

45 x 5
95 x 5
130 x 5
130 x 5
130 x 5

Weighted Chin-ups

42.5 x 5
42.5 x 5
42.5 x 5

DB Bench

110 x 8
140 x 8
170 x 7
170 x 8
170 x 7

Seated Cable Row

170 x 8
170 x 8
170 x 8

Dips

2 x 20

MMA

- Boxing
- Kickboxing
- JuJitsu

a bit of everything that day

ZenMonkey
06-01-2009, 01:04 PM
Looking strong a ever man! Awesome effort all around!

brihead301
06-01-2009, 07:09 PM
Thanks dude!!! Much appreciated!!

6/1/09

Squat

45 x 5
95 x 5
165 x 5
215 x 5
255 x 5
255 x 5
255 x 5

Power Clean

135 x 3
145 x 3
155 x 3
165 x 5 - power shrug
135 x 3

SLDL

225 x 8
225 x 8
225 x 8

Supersetted Abs w/no rest

Dragon flags - 2 x 8
Hanging leg raises - 2 x 10

MMA

Boxing and Jujitsu, and another 7-minute ab drill which is starting to get much easier.

Irish Pilot
06-02-2009, 07:07 AM
Thanks dude!!! Much appreciated!!

6/1/09

Squat
...
255 x 5
255 x 5
255 x 5


Attaboy!

brihead301
06-03-2009, 07:00 AM
Haha, ya since I switched to an upper/lower split, and I'm only squatting heavy (relatively speaking) once every 4 training days, I figured I needed to do 3 x 5 for the volume.

6/2/09

MMA

All boxing - hitting the focus pads and sparring. Damn I still get so f***ing winded from sparring. I really gotta work on that.

brihead301
06-03-2009, 06:14 PM
6/3/09

Bench

45 x 5
135 x 5
185 x 3
215 x 5
215 x 4
215 x 3
185 x 4 - immediately after the last set of 215 w/no rest

Rows

135 x 5
155 x 5
180 x 5
180 x 5
180 x 5

DB Presses

120 x 8
120 x 8
120 x 7

Chin-ups

1 x 10
1 x 10
1 x 11

Bicep superset w/no rest

straight bar curls (85 lbs.) and DB curls (40 lbs.)

2 x 8

HITT on elliptical

S*** makes me wanna puke, kill myself, and pass out all at the same time!!!! Damn HITT is hard as S***!!!!

8 intervals 20 on/10 off
resistance at max
incline 12

Holy balls I still feel like I'm gonna puke.

brihead301
06-05-2009, 07:35 PM
6/5/09

Deadlift

135 x 5
225 x 3
315 x 1
405 x 3
315 x 5

Squat

45 x 10
95 x 10
165 x 10
215 x 10

Front Squat

135 x 5
190 x 5
145 x 10

Abs


Weighted decline situps superset w/hanging leg raises

3 x 10

Skipped cardio today, but very little rest between sets of squats. I left sweating like a bastard!

ZenMonkey
06-06-2009, 12:44 PM
Sounds like you're pretty tuned into your own recovery cycles man! Solid effort!

brihead301
06-08-2009, 07:03 AM
Ya, I'm getting pretty good as being able to listen to my body so that I know just how hard I can push without having to worry about too much/too little volume. I know the sweet spot. I'm now trying to get my diet down that tight.

6/6/09

MMA - boxing

brihead301
06-08-2009, 07:16 PM
6/8/09

OH Press

45 x 5
95 x 5
115 x 2
135 x 5
135 x 5
135 x 5

Weighted pullups

1 x 5 w/42.5 lbs.
1 x 5 w/42.5 lbs.
1 x 5 w/42.5 lbs.

DB Bench

110 x 8
140 x 8
170 x 8
170 x 8
170 x 6

Cable seated row

180 x 8
180 x 8
180 x 8

Dips

1 x 20
1 x 20

MMA

Boxing footwork/jujitsu

brihead301
06-10-2009, 06:37 AM
6/9/09

MMA

Jujitsu - learning armbars from the guard, and the defense against them

brihead301
06-10-2009, 08:15 PM
6/10/09

Squat

45 x 5
95 x 5
165 x 5
215 x 5
260 x 5
260 x 5
260 x 5

Power Clean

135 x 3
145 x 3
155 x 3
185 x 5 - power shrugs
135 x 3

SLDL

235 x 8
235 x 8
235 x 8

AB Superset

Dragon flag superset w/ hanging leg raise

2 x 10

Eliptical

8 Tabata intervals - 20 s full speed/10 s slow jog

brihead301
06-13-2009, 12:17 PM
6/13/09

Bench

45 x 5
135 x 5
185 x 3
215 x 4
215 x 4
215 x 3

Row

135 x 5
155 x 5
185 x 5
185 x 5
185 x 5

DB OH press

120 x 8
120 x 8
120 x 8

Pull-ups

3 x 10

Bicep superset

straight bar curls - 85 lbs/ dumbell curls - 40 lb. dumbells
2 x 10

MMA

We learned some wrestling moves, but it was mostly all conditioning today. Kettlebells, running, we finished the class with ultimate frisbee even, haha.

brihead301
06-15-2009, 07:19 PM
Deadlift

135 x 5
225 x 3
315 x 1
405 x 3
Then I attempted to do a rack pull w/495 (5 plates), and it didn't even budge. I then took some weight off, and attempted 455, and again, no budge. I think rack pulls are harder then deads because you don't get the leg drive, but I always thought they allow you to use more weight. Weird.

Squat

45 x 10
95 x 10
165 x 10
225 x 10

Front squat

135 x 5
195 x 5
155 x 10

Ab superset

weighted decline situps (25 lbs.)/hanging leg raises - 3 x 10

MMA

Very intense conditioning warm-up followed by boxing sparring and jujitsu sparring.

ELmx479
06-15-2009, 08:10 PM
Your still looking pretty strong for cutting and doing the MMA training. I feel the same way about rack pulls, heavy weight is heavy weight ya know. I bet you feel much better overall after loosing weight and being in better shape. I was trying so hard to gain weight for a few months and got up to 220 and it just didn't feel right on me so i'm trying to cut down, do some cardio and be in much better overall shape too. Keep up the good work man.

brihead301
06-16-2009, 06:49 AM
Ya I do feel better being lean. I still get p*ssed about the strength loss, but I'm trying hard to get that back up. Hell, I just saw the thread in the PL section about the 165 lb. guy with a 2100 lb. total.

I can get much stronger.

brihead301
06-17-2009, 06:38 AM
6/16/09

MMA - sparring

Damn sparring really kicks my a**. I'm gonna go out on a limb and say that sparring, whether it be kickboxing, boxing, wrestling, or whatever, is the BEST form of cardio there possibly is. I did 4, 2-minute rounds of kickboxing yesterday w/30 second in between each round for a break, and I was so out of breath it wasn't even funny (and I thought I was in GREAT shape too). I also sweated profusely for about an hour after the class was over. Unbelievely great workout!

brihead301
06-17-2009, 07:03 PM
6/17/09

OH Press

45 x 5
95 x 5
115 x 5
135 x 3
135 x 4
135 x 5 - I had to push press all 5 reps, I was feeling weak today

Weighted Chinups

3 x 5 w/45 lb. weight attached

DB Bench

110 x 8
140 x 8
170 x 8
170 x 8
170 x 8

Seated cable row

190 x 8
190 x 8
190 x 8

Dips

2 x 20

Elliptical

2 miles, max resistance, 12 incline - 15:55

brihead301
06-19-2009, 05:25 PM
6/19/09

Squat

45 x 5
95 x 5
175 x 3
225 x 1
265 x 5
265 x 5
265 x 3

Power Clean

135 x 3
145 x 3
155 x 2.5

Power Shrug

185 x 5

SLDL

240 x 8
240 x 8
240 x 8

Ab superset

dragon flags/hanging leg raises
3 x 10

brihead301
06-22-2009, 07:18 PM
6/20/09

MMA - heavy bag circuits, and jujitsu sparring

brihead301
06-22-2009, 07:21 PM
6/22/09

Bench

45 x 5
135 x 5
185 x 3
215 x 4
215 x 3
215 x 3

Row

135 x 5
155 x 5
185 x 5
185 x 5
185 x 5

DB shoulder press

130 x 6
130 x 6
130 x 6

Chinup

1 x 10
1 x 10
1 x 11

Bicep superset

80 lb. straight bar curls/40 lb dumbell curls

2 x 8

MMA

jujitsu/wrestling technique and sparring

brihead301
06-24-2009, 06:36 AM
6/23/09

MMA - a professional wrestling coach came in and showed us some moves, then we sparred for a while.

nockits
06-24-2009, 07:48 AM
Wow, those are great numbers! Keep it up!
That MMA must keep you pretty fit! I'm slowly starting to train for boxing myself.

brihead301
06-24-2009, 10:24 AM
Thanks man. Ya, I'm in the best shape I've ever been in right now at age 27. I can spar for like 4 rounds, and not be that out of breath. Plus, I went from 220 to 180 in a matter of months, and I hardly lost any strength. 3 days a week lifting/3 days a week MMA is f***ing bada**!!!!

Brian C
06-26-2009, 08:43 AM
Great stuff in here. Where do you train in Philly?

slashkills
06-26-2009, 10:58 AM
Strong stuff man! One question though


This is normal training. One heavy lift per day (either squat, bench, or dead), all others are "lighter weight" lifts (OH press, front squats, power cleans, rows, high rep squats, etc...).MMA and pure strength training doesn't go well together.

Should i do something like your doing training wise or could defrancos ws4sb work as long as im doing a ton of conditioning/mma stuff on off days?

brihead301
06-29-2009, 06:48 AM
Brian, I train right outside of Philly actually. It's right on the suburbs of NE philly near the Neshaminy Mall if you know where that's at.

Slashkills, the only reason I said that bolded statement is because if you train for both strength and endurance, your body will naturally choose endurance over strength. It's enevitable. I mean, I still train "heavy" relatively speaking, but I'm not hitting constant PR's like I was back when I wasn't doing any cardio, and I was eating a lot more. Basically, I'd say you could do any routine you wanted along with your conditioning/MMA, but the strength gains just won't come as easily. It's all about listening to your body. I do 1 - 2 HEAVY lifts each session, and I do 2-3 lighter, higher rep assistance lifts. If I feel like I could do more, then I do, and OTOH if I feel like I'm doing too much then I cut down on the work.

brihead301
06-29-2009, 06:50 AM
Deadlift

135 x 5
225 x 3
315 x 1
405 x 5
315 x 5

Squat

45 x 10
95 x 10
175 x 10
225 x 10

Front squat

135 x 5
175 x 3
200 x 5

Ab superset

weighted decline situps (25 lbs.)/hanging leg raises - 3 x 10

MMA

boxing techinque/sparring.

brihead301
06-29-2009, 07:40 PM
6/29/09

OH press

45 x 5
95 x 5
115 x 3
135 x 3 - push press
135 x 3 - push press
135 x 5 - push press

I was weak today, and I have a jammed thumb. I couldn't even strict press 135 one single time.

Weighted pull-ups

1 x 5 @ bodyweight
1 x 5 w/45 lbs.
1 x 5 w/45 lbs.
1 x 5 w/45 lbs.

DB Bench

110 x 8
140 x 8
170 x 8
170 x 8
170 x 8

Cable seated rows

190 x 8
190 x 8
190 x 8

Dips

2 x 20

MMA

- Tire flipping (750 lb. tire) w/10 pushups added after each flip. We did sets of 10 of these.
- kettleball stuff
- brick throwing, and brick pinching (for the forearms)
- jujitsu stuff

ZenMonkey
06-29-2009, 08:11 PM
Front squats look real solid man. So, when do you have a bout?