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Brian C
03-24-2009, 09:03 PM
New log

Brian C
03-24-2009, 09:20 PM
DL/ Upper Back/ Hamstrings/Abs

DL
135x10
185x10
225x8
275x5
315x5
345x3
365x2
385x1

Rack Pulls
425x5
455x3

Barbell Rows
225x10x2
245x6

V grip pulldowns
220x12
240x10
250x8

Hamstring curls
120x8x2

Reverse Cable Crunches
150(stack)x20x2

Brian C
03-26-2009, 09:40 AM
So I decided to purchase a new single ply shirt. Currently I use a Inzer Rage x. The problem lately is that my training partner moved for business reasons and I was left to attempt to put the shirt on myself and train solo with the occassional spot from a gym rat. It just wasnt working for me, let alone trying to put on a rage x solo was dam near impossible. Ive been keeping a close eye on the new APT Apex shirt that was just recently released and have been reading nothing but good reviews on it. But the biggest draw to it was the simplicity of being able to put it on with no help. Thats exactly what I need. So after plenty of research, I went ahead and ordered a single ply size 48. Well it arrived only in a few days and I was like a kid on Christmas morning. So with this, Im going to delay the 5/3/1 at least a week to put the shirt to a test. My original goals still stand as I want to get all my raw numbers up, but being a bench only competitor, Its worth putting off a week. So come Monday, ill post a full review of the APT Apex.

Brian C
03-26-2009, 02:26 PM
DE BENCH/ SHOULDERS/ TRIS

DE Bench
215x3x8 (55% 1rm)
No bands today because the elbows are hurting

Shoulders
Seated overhead barbell press
185x10
225x8
245x5

Tris
Weighted Dips
BW+45x25
BW+90x12
BW+115x8

Due to time constraints, had to cut it short today

Brian C
03-27-2009, 10:57 AM
Unfortunately, Im skiping training today. Im barely able to get out of bed. Dam fever is about 103. We'll see tommorrow.

Brian C
03-30-2009, 09:31 PM
DE Squat/Lower Back/Bis

Green Bands
185x2x6
205x2x2
215x2x2

SLDL
225x12
245x10
275x8
315x5
365x2

DB curls
50x12
60x10
70x5

Brian C
03-30-2009, 09:36 PM
ME Bench/Tris/Rear Delt/Bis

135x10
225x8
275x5
315x5
335x3
1 board
365x2
3 board
375x2
385x2

Reverse Green Bands
455x1(hit hooks, threw me off)
455x2
465x2
475x1

Tate Presses
50x15
70x12
80x10

Reverse Grip BB curls SS w/ Bent over Rear flyes
70x12 w/ 45x12
80x10 w/ 45x12

Brian C
04-02-2009, 06:32 PM
:bow:5/3/1 Squat /Hams/Lower Back

warmup
135x5
165x5
200x5

working sets
215x5
245x5
280x5

Leg Presses
450x15
540x15
720x10
810x6

45' Hyper
+45lbsx15x3


First day with the 5/3/1 for squat. Was really light, but I have to trust the routine. Who am I to question Wendler?:bow:

Chubrock
04-02-2009, 08:54 PM
LEO, correct?

Brian C
04-06-2009, 07:06 PM
LEO, correct?
Yes I am

Brian C
04-06-2009, 07:12 PM
DE Bench/Tris

185(straight weight)x9x3 3 grips

Dips
BW+100x3x10

V Bar Pressdowns
190x2x12

Quick session today. Long day at work ahead

Brian C
04-06-2009, 07:16 PM
5/3/1 DL / Hams/Upper Back

DL- Conventional
145x5
175x5
215x5
225x5
265x5
305x5
(Again, first day of cycle in the program. very light)

BB Lunges
135x8
135x10
(Havent done these in a while. was a little off balance at first)

Standing Ab cable crunches
100x2x15

Brian C
04-06-2009, 07:25 PM
ME Bench / Tris

Floor Presses
Barx12
135x12
185x10
225x10
275x5
315x5
335x3
355x2

Flat bench- Shirted (APT Apex 50 single ply) Breaking in shirt
385x1 no touch
405x1 "
425x1 "
455x1 " down to about 2 board territory
(no spotter today, so I didnt want to go any further)

Incline BB Press
295x5
305x5
315x3

Decline Skullcrushers
cambered curl bar+90lbsx2x10

Incline Pushups(feet on bench)
1x50

Brian C
04-06-2009, 07:30 PM
I really like the new APT Apex shirt. It has a lot of pop in the midrange zone also. Its very accomidating in that you can get it on by yourself without much trouble. In that, its a little concerning that it would be too loose, but as soon as you get under load, you can really feel the sleeves hooking up. Hopefully ill have it broken in in a few sessions. I just it gets approved by the USAPL soon. Would really love to use it in Comp.

Chubrock
04-06-2009, 07:33 PM
Has the service for the Pitt officers already past?

Brian C
04-06-2009, 07:42 PM
No not yet. I think they are having it Thurs if im not mistaken.

Brian C
04-06-2009, 07:45 PM
Seated Ham Curl Machine
110x12
120x12
130x12

Lat Pulldowns
250xx12
265x10
275x8

Brian C
04-20-2009, 10:46 PM
warmup
135x5
165x5
205x5
working
230x5
265x5
295x8

Leg Presses
630x10
720x6(felt some pain in groin)

Leg ext
150x15
180x15
200x10

Lying ham curls
130x10
150x6 dropped to 90x12

Brian C
04-20-2009, 10:53 PM
DE Bench/Tris/Upper Back

195x3x3(thumb off smooth)
195x3x3(pinky on ring)
205x3x3(index on ring)

DB Flat
100sx15
100sx14
105sx11

Chest supported hammer strength row
270x20
320x12
320x8(gassed)
270x10

Cable pressdowns-rope
150x15x2

Brian C
04-20-2009, 10:58 PM
5/3/1 DL
155x5
195x5
235x5
275x5
315x5
345x8

Lat Pulldowns (wide neutral grip)
250x12
260x10
270x8

Seated Ham curl machine
120x12
140x12
150x8 (gassed)

Brian C
04-20-2009, 11:05 PM
ME Bench

Floor Presses
135x12
225x5
315x5
335x3
355x3
365x3

shirted Bench (APT Apex 1 ply)
405x1 no touch
425x1 no touch
465x0 (just didnt have it)
455x1 no touch

Flat DB Press
115x10
125x8

JM Presses
145x10
185x8
225x3
245x3

Brian C
04-20-2009, 11:14 PM
5/3/1 Squat

135x5
165x5
205x5
250x5
280x5
315x8

Chest Supported T Bar Row
3 45 platesx15
4 " x12
5 " x6 (getting gassed)
6 " x0 (pulled lower back..grrrrrr :(



GOD DAMN! Here we go again with the lower back. I aggrivated my lower back on the last Tbar set. I accidentally lifted my chest off the pad, putting pressure on the lower back. Done for tody.

Brian C
04-20-2009, 11:17 PM
I can barely move today. I really did it good this time. Took off work and going to ice/rest it. Obviously no training

Brian C
04-20-2009, 11:24 PM
Grrrrrr pain is still the same. Took off work again and went to the Chiropractor. He took some xrays to see whats up and found that I have no movement in my lower 3 vertebrae. wtf. Getting old blows. Well, no weights for a few days.

Brian C
04-20-2009, 11:26 PM
Feeling a lot better, but still sore. Going to go to the gym tommorrow and see how I feel.

Brian C
04-30-2009, 08:31 PM
ME Chest/Tris

Incline BB Bench
145x10
225x8
275x8
295x5
315x4
325x2(PR)

DB Flat Bench
100sx15
125sx7

Tate Presses
60sx12
70sx10
85x10

Cable Pressdowns
150xfailurex2 (25ish reps each)

Felt ok. Didnt kill myself today.

Brian C
04-30-2009, 08:40 PM
Shoulders/ Bis

Seated Military Press
135x10 (middle finger on ring)
185x10 "
225x7 "
235x3 (index on ring)

DB Curls
55x12
60x10
65x6

Reverse Pec Deck
140x15
160x12
180x8

Reverse Grip Preacher ss Face Puls
55x12x3 ss 150x10x3

No back or leg work yet so I figured to do some accessory work instead. Felt good. Pleased with today

Brian C
04-30-2009, 08:53 PM
DE Bench

w/ Green Bands
185x3x3 (thumb length off smooth)
185x3x3 (pinky on ring)
205x3x3 (index on ring)
225x3x3 "

4 boards
315x10 (thumb off ring)
365x8 "
(I like doing these fast on de day)

I felt good still, so I put on my shirt for a couple sets to try and touch. Got to get this thing touching soon.
455x1 (about a 1 brd)
475x1 (just an ass hair away. gotta think bellyup! Next time for sure)

A little stiff and sore again, but managed. My arch is crap right now.

Brian C
04-30-2009, 08:58 PM
My back feels thrashed again. I think yesterday was too much on it. I think taking some time off and letting it heal is the way to go. I cant do any back/leg work, so thats what im going to do.

Brian C
04-30-2009, 09:07 PM
I'm about to explode I miss my iron! LOL. Today i'm going back for some chest work. Feeling a little weak since its been a week.

ME Bench

Flat BB Bench
Barx5
135x5
225x5
275x5
315x5
2 brd
335x5
365x3
385x1 (didnt touch 2nd rep-grrrrrr me)

DB Flat Bench
125sx8(1 rep PR)

Seated Dip Machine
360x10
400x8
420x5 (missed the sixth)


Quick but effective

Brian C
05-05-2009, 04:35 PM
135x5
170x5
205x5
225x5
255x5
295x8

Dimmel DL
135x20
185x15x2

Ghetto Reverse Hypers(stability ball on bench)
BWx15x3

Standing cable crunches
100x15x3

Brian C
05-05-2009, 04:42 PM
I just did ME 5 day ago,but want to get back on schedule

Raw
135x8
225x5
275x4
315x3
335x3
3 brd
365x5
385x3
4 brd
405x4

DB Flat
130x4x2

Flared Elbow Pressdowns
125x10x3

Brian C
05-05-2009, 04:53 PM
145x5
175x5
215x5
230x5
265x5
305x15
(just feels so light but keeping the faith)

Wide Neutral Grip Pulldowns
220x12
230x12
250x8

Lying Leg Curl
130x10
130x8(felt twitch in lower back so I stopped)

Seated Low Cable Row
220x15
250x12x2

Decline Weighted Situps
BW+45x20x2

Standing Cable Crunches
100x20
120x6, drop 100x10

Brian C
05-15-2009, 02:40 PM
Standing Military Press
135x10
155x6
185x4
205x2
225x0

BB Shrugs
315x15
405x10
455x6
315x15

Reverse Pec Deck
140x15
160x12
180x10

Brian C
05-15-2009, 02:45 PM
Front Squat
135x10x2
185x10
225x10
245x6

SLDL
225x12
275x10
315x10

Pullthroughs
150x15x3

Just an easy day to hit some lower exercises

Brian C
05-15-2009, 02:50 PM
Bar x 10
135x10
225x5
315x4
335x1
275x7
I felt really weak today and coudnt lift a pillow...so I cut it short..off days suck balls

Close Grip Press
185x12
225x8

Tate Press
50x15
65x12
80x8

Reverse Grip BB Curls
60x15
70x15
80x12

Brian C
05-15-2009, 02:54 PM
Sumo
145x5
185x5
225x5
255x3
295x3
330x12

BB Rows
185x12
205x12
225x10

Pullthroughs
150x20x3

Brian C
05-15-2009, 03:03 PM
Barx20
135x10
Green Bands added
135x3 Thumb off smooth
185x3x3
205x3x3 Pinky on ring
225x3x3 Comp Grip

Weighted Dips
BW+90x12x3

Rolling DB Ext
35sx12x2 90 sec rest between
35sx8- gassed

Brian C
05-22-2009, 12:14 PM
Barx20
135x12
225x5
275x3
315x2
335x1
*2 board*
365x1
*add green reverse bands*
425x3
455x3
485x2
500x2(PR)

Decline cambered bar tri extensions
110x10x2

Brian C
05-22-2009, 12:19 PM
Sumo
145x5
185x5
225x3
275x5
315x3
350x10

GHRs
BWx10x2

Wide Grip Pulldowns
230x12
250x12
260x10

Standing Cable Crunches
100x20
110x15

Brian C
05-22-2009, 12:23 PM
225x3x3 (thumb length from smooth)
225x3x3 (pinky on ring)
225xx3 (index on ring)

Incline DB
100x12x2

DB Row
100x12x2

Rope Pressdowns
150x12x2

Facepulls
150x12x2

Brian C
06-03-2009, 11:51 AM
135x5
185x5
205x3
255x5
295x5
325x8

4" Deficit SLDL
225x10
245x10

Pullthrus
150x20x2

Brian C
06-03-2009, 12:00 PM
Lateral Raises
25x20x5

Bent over Reverse Flyes
25x15x3

Lying Rolling DB Ext
30x15x3

Ive been feeling really beat up lately and my elbows and rotators have been screaming. So I took 4 days to ice and medicate anfeel pretty good. I like hitting bitch routines like this once in awhile to loosen things up.

Brian C
06-03-2009, 12:09 PM
LOL I call this the catchng up routine. I dont like missing DE days.

195x3x9 (3 Grips)

Floor Presses (pinky on ring)

135x10
185x8
225x5
275x3
315x2
335x1

Decline Skulls
cambered bar+45 PPSx12x2

Rolling DB Presses
40s x 12x2


Pretty weak.:( Need to get back in gear too soon.

Brian C
06-03-2009, 12:16 PM
Cycle 3 week 1
Sumo
150x5
190x5
225x5
245x5
280x5
325x8
365x5

DB Rows
125x12x2
140x10

Hammer Strength Iso Row
2 plates per side x15
3 pps x8

HS Low Row
2 pps x15
3 pps x8

Brian C
06-03-2009, 12:21 PM
Cycle 3 week 1

145x5
175x5
210x5
225x5
265x5
300x10

GM
185x12
225x10
245x6

Pullthrus
150x20x2

Brian C
06-03-2009, 12:27 PM
2 board med grip (pinky on rings)
135x10
225x6
275x3
315x2
add 2 board
335x2
355x1
365x1(PR with grip)

DB Flat
100x17(PR)
100x10

H.S. Dip Machine
4 pps x8
4 pps x12(PR)

All sorts of PRs today.:strong:

Brian C
06-03-2009, 12:36 PM
Conv

150x5
190x5
225x5
285x3
300x3
340x5

45' Hypers
BW+45x15
BW+60x12

Pressed for time today so very short. Im really a mess when it comes to conv dl'ing. Im just not comfortable on the start. I studied some vids, but just cant get a good groove going. I mean my sumo isnt exactly strong either, but I feel good in the pull. Its frustrating seeing kids 50lbs lighter than you pulling twice as much. I dont know how they do it.

Chubrock
06-03-2009, 01:21 PM
Big ass benching. Nice job. I feel ya on the Conv Pulling. I hate it.

Brian C
06-08-2009, 01:42 PM
Big ass benching. Nice job. I feel ya on the Conv Pulling. I hate it.

Thanx Chub

Brian C
06-08-2009, 01:53 PM
Bent over Rows w/minibands
135x15
185x12
225x8
245x5
245x10 (straight weight)

V Grip Pulldowns
250x10x2
200x20

BB Shrugs
315x20
365x15
405x15
500x6 (PR)

The bent over rows were fun w/ bands. I step on the middle of the band and hold each side along with the bar. A lot of strange looks..wtf you looking at:ninja::strong::ninja:

Brian C
06-08-2009, 02:01 PM
135+Doubled minis x3x9 (3 Grips)
Very light but ive been very slow lately, so I wanted speed
Flat
225x3
275x3
315x1
405x1 3 board

Seated Military Press
135x15
185x12
205x10

Decline Tri Ext
Cambered bar+110x7
" +90x10

Standing Cable Crunches s/s Facepulls
100x15 s/s 150x15 3 sets

The flat I through in just to feel some weight(in the mood)

Brian C
06-09-2009, 11:20 AM
3 board
135x10x2
225x6
275x3
315x2
add 3 brd
335x6
365x3
405x1

Flat DB
110x10
120x6

JM Press
185x10x2

Reverse BB Curls
70x15
80x12
90x8

Well, I went on vaca this past weekend and blew off training for 4 days..and missed a squat day. I did a little too much partying:drooling: and am pissed at myself now. todays w/o just sucked and everything went up slow. I also didnt eat enough and it all showed today. Gotta get on track or im going to sputter.

Brian C
06-15-2009, 03:50 PM
Cycle 3 week 3

150x5
190x5
220x5
285x5
320x5
360x8

Rack Pulls (standing on 45 plate)
405x6
455x2 (got really light headed, so I stopped)

Hypers
BW+60x15x2

Pullthrus
150x20x2

Brian C
06-15-2009, 04:00 PM
Morning cardio
Ran hills-5 Trips up and down 200 ft hill/ 35 degree slope

Evening
week 2 cycle 3
Squat
145x5
195x5
225x5
245x3
280x3
315x8

Wide Grip Pulldowns
220x12
250x12
270x8

Standing Cable Crunches
110x15x3

Brian C
06-15-2009, 04:09 PM
165+doubled minis x3x9 (3 Grips)

4 board
315x10
365x6
385x6
405x4(missed 5)

Rope Pressdowns s/s Hammer curls
150x12 s/s 50x12 3 sets

Brian C
06-15-2009, 04:18 PM
135x12
185x10
225x10
245x6
275x5

Incline BB
225x10x2

Pec Dec
240x12
260x10
280x8

Another long weekend. I feel like :drooling:. We had our second annual Fallen Hero Motorcycle run this weekend down to the Jersey shore and stayed overnight. I got home about 2 hours before hitting the gym. I basically just wanted to feel weight.

Brian C
06-16-2009, 08:44 PM
DL(sumo stance using quarter plates)
165x5
195x5
245x5
295x5

GM (straight leg wide stance)
185x10
225x6
245x5

Pullthrus
150x20x2


Thats it today. Pressed for time but its only a deload.

Chubrock
06-16-2009, 09:19 PM
Those were some big ass shrugs awhile back. Nice squatting as well.

Brian C
06-17-2009, 03:08 PM
Those were some big ass shrugs awhile back. Nice squatting as well.

Thanks Chub. I like hitting the shrugs really heavy. 5/3/1 seems to be helping my squat/DL so im gonna stick it out with a few more cycles then test my 1rm again.

Brian C
06-17-2009, 03:19 PM
GreenBand Standing Shoulder Press
3x10

MiniBand Front Raises
3x20 (chucked around feet so tension starts at knees)

GreenBand Pullaparts
3x20

MiniBand Side Raises (Chucked sameway)
3x12

Ill tell ya, you get a good workout with bands. My shoulders have been screaming, so some band rehab is in order. Felt good, I recomend it once in awhile on days off.

Pete22
06-18-2009, 09:07 AM
Ill tell ya, you get a good workout with bands. My shoulders have been screaming, so some band rehab is in order. Felt good, I recomend it once in awhile on days off.

I'll second that, I usually do some pull-aparts, pushdowns and hammer curls with bands on off days and it's helping keep my shoulders and elbows healthy and to help with recovery.

Brian C
06-19-2009, 09:57 AM
185+Doubled minis x9x3 (3 grips)

DB Bench
100s x17 (wanted 18 for PR but stalled halfway::mad: )
110x8

DB Rows
140x12 (PR?)
140x15(definateREP PR):ninja::strong:

V Grip Pressdowns (on lat pressdown)
90x15
110x10
110x8 (gassed)

Felt pretty good. Pissed about missing the last rep on DB, but good shi t on the rows. I really need to work on my stamina. I gas quick anymore. Getting old blows.

Ben Moore
06-19-2009, 10:24 AM
Getting old blows.

Yes, yes it does, lol. Good work in here man.

Brian C
06-22-2009, 10:12 AM
Yes, yes it does, lol. Good work in here man.

Thanks Ben.

Brian C
06-22-2009, 10:48 AM
Wk 3 Cycle 3
145x5
195x5
225x5
265x5
300x3
335x10

SLDL
245x12
315x12
335x8

Another quick session. When I work the 3x11 shift(every other week) I have to get in my w/o in the morn. But with kids and daddy responsibilities, I get about an hour if lucky before I have to head to work. I am not a morning person, and cant workout too early. I just have no drive at that time(another getting old prob lol). Aches and pains....aches and pains

Brian C
06-22-2009, 03:00 PM
Incline Bench
135x10
185x5
225x5
275x3
295x3
315x2
325x2
335x1(PR)

DB Flat
100s x12
110s x10
125s x6

Weighted Dips
BW+90x12
BW+90x11
BW+115x6

Overhead Cable Ext
150x12x2

Brian C
06-23-2009, 04:03 PM
Sumo
155x5
195x5
230x5
250x5
290x5
330x12
added belt
405x5 (PRin recent time)

Lying Ham Curls
100x12
120x10
130x6 drop 80x6

V Grip cable rows
250x12x2

Standing Cable Crunches
110x15x2

The deads felt very light, and the final set of 12 is just too light for a 4th cycle of 531,so I threw 405 on and smoooked it for 5 :ninja: I know it's not all that heavy, but coming back from a torn groin and ab muscle, plus a 15 year layoff of DLing, Im pretty stoked to pass 400 once again. Next stop 500:indian::ninja::strong::evillaugh:

Brian C
06-26-2009, 09:03 AM
I had new ink done on my right shoulder/arm today, and its gonna hamper my training for about a week:( I cant through a bar on my shoulder until it heals. Im taking the fam to the Jersey shore until Mon night, so Ill have to train at this gay ass World gym down there. Im also going to start some cardio again. Time to get rid of some fluff. I missed my DE bench workout today and am not happy about it at all. Between the ink appointment, watching my kids while wifey's working, then a MC club meeting, I couldnt get it done. BLAH BLAH BLAH...no excuse..I need a home gym for these days. Im actually thinking of throwing an old squat cage out on my back porch. No room anywhere else. My neighbors will love me HAHA..fukin row houses suck.

Pete22
06-26-2009, 12:40 PM
What did you get done? Half-sleeve? I've always thought that it'd be nice to train outside somedays, back porch squatting sounds great.

Brian C
06-30-2009, 11:15 AM
What did you get done? Half-sleeve? I've always thought that it'd be nice to train outside somedays, back porch squatting sounds great.

Its the beginning of a fullsleeve. It starts at the top of my trap and stops at the bottom of my side delt. This piece is of a celtic armor shield with a steel looking mesh top(on trap). Ill post a pic when its done.

My buddy has a cage in his yard and its pretty cool squatting outside. I just have no other place to put one.

Brian C
06-30-2009, 11:38 AM
Well, im back from the mini vaca with the family. The gym I wanted to use was temporarily closed for whatever F'n reason, and no other gym in the area. So I did some band work and some old fashion military training(push/pull ups, situps, wall jumps...Ahhh the good ole days). So now im behind in my training schedule..again..and have to get on the ball...again. Im off for another week with nothing to do, so ill catch up this week. Im gonna be a little weak I can tell with the lack of training and sh it ass diet while away(no way near enough protein). Hopefully not too bad. Im thinking of trying a 6 week cycle of Patrik Nyman's Prilepin Bench Program to kick it back in gear. Heard some good things about it. Heres a link: http://tsampa.org/training/scripts/nyman_prilepin_bench/
Im happy with the 531 for squats/DL still so maybe one more cycle and ill reevaluate my 1rms.

Brian C
06-30-2009, 06:01 PM
Floor Presses
135x12
225x10
245x8
275x5
315x3
335x3
365x1
375x1(PR)

1 Brd Close Grip BP
225x12
245x6
275x3
315x1
325x1(PR)

1 Arm DB Row
140x18(2 rep PR)

Miniband Pullaparts
20x1
15x2

Not bad for almost a week off and a shi tty diet. 3 PRs baby!:strong::clap: I felt good today walking into the gym. The 375 FP descent was pretty unstable and I thought I was going to dump it, but I bullied it up(ass stayed on floor). I pumped out 1 set on the rows and was fried. Overall Im very happy wth todays w/o.

Brian C
07-01-2009, 03:49 PM
Sumo
155x5
195x5
230x3
275x3
315x3
345x10
365x3
415x0:mad:

Leg Press
450x10
540x12
630x10

HS Low Row,1 arm at a time
135x12
180x10
205x6

45' Hypers
70x12x3

Well, I found where the vaca caught up to me. Just didnt have it today. Deads felt heavy, and the 415 stalled knee-high. I think its more of a form problem though. I felt I was pulling with my back too much. I need to get vid of it and post it on WBB.

Brian C
07-04-2009, 04:15 PM
Feeling shi tty today. My whole family is sick and now Im getting it. I had no speed today when I started with 185, so I dropped all the way down to 155 to start:
155+double minisx3x3 (thumb from smooth)
165+ DM'sx3x3 (pinky on ring)
175+DM'sx3x3 (index on ring)

Standing Military Press
135x5x2
155x5
185x3
205x1
215x1
felt like :drooling: afterwards

Tri Cable Pushdwns
90x15
100x10x2

Done. Gonna chug me a protein/carb drink and lay down for awhile.

Brian C
07-04-2009, 04:27 PM
Yeah, Im sick:( Woke up with a 101' fever. But I missed so much time last week, I cant miss anymore, especially squats. Already behind.
Cycle 4 Week 1
145x5
185x5
225x5
245x5
275x5
*add belt*
315x9

Really having strength issues today. My legs feel like noodles

Speed pulls against doubled minis(conv)
185x3
235x3x8

Standing cable Crunches
110x15x3
*puked after 3rd set*

I guess im done. Shake and a nap again

Brian C
07-08-2009, 08:12 PM
So I dont mean to turn this into a pity party, but I came down with bilateral pneumonia(thanks to my precious daughter). I was pretty much bed riddden since saturday afternoon. Today I feel a lot better, but I still feel like im breathing through a straw. Theres no way I can train yet. Maybe a couple more days. Im just miserable..

Brian C
07-11-2009, 10:00 PM
Wow, this has been some sh it. I never really experienced being this sick before. I literally was out of breath standing still or even laying down. After a week, Im close to being ready to train again. I think Monday ill be back in the game. Until then...

Brian C
07-13-2009, 12:55 PM
2 Board

Med Grip(Thumb from smooth)
135x10
185x6
225x5
275x3
315x2
*add 2 Board-ring finger on ring*
335x1
355x1

DB Flat
100s x 12x2

Skullcrushers
105x12x2
105x6(gassed)

Miniband Pullaparts S/S Hammer Curls
15x3 S/S 40s x15x3

The first day back I knew I would be pretty weak. The good thing is that with all this time off, everything is healed and I felt like a million bucks going into the gym(first time in a while). This was more of a getting acclimated again type workout. The benchng was pretty weak and felt pretty heavy. I gassed pretty quick after it. DB press I was cooked after the second set. Then the skulls I had nothing left on the third. I then went light on the S/S. I have to expect it so Im not sweating it, especially with no supplement usage at all in 1 1/2 weeks either.

Pete22
07-13-2009, 01:04 PM
Sorry to here about the pneumonia, getting sick truly sucks. Looks like you still had a pretty good bench session today, all things considered. Good thing everything is healing up there for you too. Nice job.

Brian C
07-14-2009, 08:44 AM
Sorry to here about the pneumonia, getting sick truly sucks. Looks like you still had a pretty good bench session today, all things considered. Good thing everything is healing up there for you too. Nice job.

Thanks Pete. I was pretty happy with the benching even though it felt like twice the weight.

Brian C
07-22-2009, 04:58 PM
Week 3 Cycle 4
Sumo
155x5
195x5
230x5
290x5
325x3
365x10

SL GMs
185x8x2
225x5

Lying Ham curls
90x12x3

Short. Still groggy.

Brian C
07-22-2009, 05:05 PM
Close grip pulldowns
220x12
250x10x2

CG Seated Cable Rows
250x10x2

BB Shrugs
315x15
405x10
500x5

1 Hand BB Curl
Bar x12x3

Brian C
07-22-2009, 05:18 PM
185+Doubled Minisx3x9 (3 grips)

Squat (week 3 cycle 4)
145x5
185x5
225x5
275x5
315x3
345x7

Seated Military Press
135x15
185x8

Rope Pressdowns(on cable crossover stack)
150x12x2
150x10

Facepulls
150x12x3

Weird workout. Im going away ...again...and dont want to miss too much training since there is no where to train in the mountains. The summer sure makes it hard to train with all these family trips. I wanted to get some DE benchng and squatting in.

Brian C
07-22-2009, 05:28 PM
135x10x2
225x5x2
275x3
315x1
225x10

Incline Bench
245x8
245x6

HS Dip machine
3ppsx15x2

Pec Dec
220x12x2

Im embarrassed to even post this workout. I dont WTF happened today. I was going to do a 2 board ME session, but I was lucky to press 315 for 1! I was so disgusted I scrapped it. Incline too was a mess. Absolutley no explosiveness at all. God these long periods off are killing me. Maybe next week :(

Brian C
07-22-2009, 05:36 PM
Week 1 Cycle 5
Sumo
155x5
195x5
235x5
255x5
295x5
335x10
385x3

Lying Ham Curls
90x15
100x12
100x10x2

BB Rows
185x12x3
225x10x10
went light and slow on these to feel a good stretch and contraction

Hack Squat
2 pps x10x3

Strengh is starting to come back. Through hacks in there just because. Something different.

Brian C
07-22-2009, 07:31 PM
Today I'm on a mission. No pussy fuking around.

Arched Back GMs
135x15
185x12
225x12
245x12
275x10
315x10

Static Squat Holds
405x20secs
455x15 secs
495x15 secs
525x15 secs
just to feel weight on my back

HS Low Row
3 pps x15
4 pps x12
5 pps x5 drop 2pps x20

BB Shrugs
405x15
455x12
500x12(REP PR)
525x6(PR)

Cable Upright Rows s/s Miniband Pullaparts
150x15x3 s/s 15x3

Good PR on shrugs today. There was a fitness class at the gym today learning how to be pusses that were in my way all day. I think I scared a few while shrugging. I made sure to slam the weight around a bit. I think they got the message lol. I can't get that fag ME bench session out of my head from this week. Thats why I was so pissed today. I really need a bench partner again. My bench has gone to sh it since my old partner moved. Im looking into moving to a real powerlifters gym soon. Its about a 45 minute drive, but its worth it. Here's their site. The place is awesome:http://www.ironsport.com/

Pete22
07-22-2009, 09:00 PM
Forget that bench session Brian, you tore it up today and looks like your strength is getting back on track.

Chubrock
07-22-2009, 09:31 PM
Damn awesome GMs.

Brian C
07-24-2009, 01:05 PM
Forget that bench session Brian, you tore it up today and looks like your strength is getting back on track.


Damn awesome GMs.

Thanks guys. Starting to feel better.

Brian C
07-27-2009, 11:44 AM
Wide Stance

135x10
185x10
225x10
275x6
315x5
365x3
*wraps*
395x1
405x1

Thats it today. Extremely busy day between kid stuff and then work, I barely had time to fit just squats in.

Brian C
07-27-2009, 11:57 AM
Incline Bench
135x8
185x6
225x5
275x3
295x2
315x2
335x1
345x0:mad:

Close Grip press(index on smooth)
225x12
245x8
275x6
295x2

Weighted Dips
bw+90x12
bw+115x8
bw+125x5

Reverse Grip BB Curls
70x12
80x12
90x10

Wide Grip Pulldowns
250(rack)x10x2

10min run/walk treadmill

No pr on incline. Stalled halfway up. Everything else felt good. The run/walk was embarrassing lol. God I probably cant run around the block anymore:( And to think I used to run 10 miles....sheeesh

Brian C
07-28-2009, 11:19 AM
So I decided to abandon the 531 program. It helped me alot, but its time to add weight to the bar. On advisement from some peeps on WBB, I ordered a pair of Inzer power pants to help alleviate the groin pain I was having from sumo/wide squatting. I added the briefs but was still feeling the pain even on lighter weight. So halfway through I switched to conventional.... A new love was born:hump:

Adduction/Abductin light warmup

Sumo
135x8
225x6
275x5
*add briefs/belt*
315x3
*switch to conv*
365x3
405x2
425x1
435x1(PR)

45' Hyper
BW+75x12
BW+85x10x2

Cable Ab Pulldowns
110x15
120x12x2

So I think for now im sticking with conv DLs to relieve my hips/groin. I felt really good and my form seemed ok. Ill have to get some vid and post it. The pr is a recent pr as my stats below show lifetime stats. So for reference, im listing pr's now as new since my stats are from another lifetime ago.

Brian C
07-30-2009, 01:39 PM
185+DMs x3x9 (3 grips)

4 Board Bench
365x5
405x3x2

Pin lockouts
405x5
425x5
455x3

DB Press
80s x20
80s x15

T Bar Rows
3 plates x20
4 plates x10

HS Low Row
3pps x12x2

Lones Green
07-30-2009, 04:57 PM
Nice work dude. Pull conventional, but don't neglect the hip and glute work. That alone has sent my squat and dead through the roof.

Brian C
08-07-2009, 07:19 PM
Nice work dude. Pull conventional, but don't neglect the hip and glute work. That alone has sent my squat and dead through the roof.

Thanks Lones. I thought I would pull conventional for a little while, then return to sumo. Just keep changing it up.

Brian C
08-07-2009, 07:24 PM
Its been awhile since I updated because my computer took a crap on me. got it back up and running finally.

Wide Squat
135x10
225x10
275x6
*add Belt*
315x4
*add briefs*
365X3
395X2
405X1
425X1
455X1(PR)

Pullthroughs
150x20x3

Ab work

Brian C
08-07-2009, 07:32 PM
2 Board

135x10
185x6
235x5
275x4
300x3
*add 2 board*
335x5
365x2
385x1

Shirtwork (APT Apex single ply)
3board
405x1
2board
455x1
485x1
Full ROM
500x1
510x1(PR)

DB Decline
105s x12x2

Weighted Dips
50+BWx12
75+BWx12
100+BWx10

JM Presses
135x12x3

V Grip Pressdowns
3 sets of 12

Good PR today with the shirt. I love that thing. It blows every other shirt Ive worn out of the water. F the USAPL for not allowing its use yet, even though APT is one of their main sponsors. Sigh....hopefully soon.

8-4 Conditioning

1 mile run
Hill sprints

Brian C
08-07-2009, 07:37 PM
135x10
225x8
275x5
*add belt*
315x5
*add briefs*
365x3
405x2
455x1
475x1(20lbPR)

RackPulls
495x3x2
510x1

Standing Cable Crunches
120x12x3

Another good PR today. My Squats really coming on lately. I had more in me too, but ill wait for next week. 500 is around the corner.

Brian C
08-08-2009, 12:47 PM
Took a few days off of training because my Dad is in the hospital. So ive been busy between that and other responsibilities around the house. My calorie intake has been low, and because of it I had some serious energy and strength issues today. Everything was heavy. My DLing went to **** really quick.

Conv
135x10
225x10
275x6
*add Belt*
315x3
*add Briefs*
365x3
405x1(felt like a freight train on the bar)
405x1(sumo)
I had nothing in me to do more without being in danger of injury. just felt form was a mess.

BB Rows
225x12
245x8
265x6

PullThrus
150x20x3

Hammer Grip PullUps
BWx15x3

Really a horrible day. I have to focus on my calorie intake and make sure im getting what I need. Sometimes its just hard with Home and kid responsibilities that your so busy theres no time to eat. I should have meals premade, but im so dam lazy when it comes to that sh it.
I think overall that im at a point where im going to reconfigure my whole routine and include a DE squat/DL day. More of a WestSide type routine. The only thing with balance right now is my Benching(being a bencher mainly). I wanted to get my strength up in squat and DLs and I think I did that OK with 531, but its time for something more. Ill hopefully be switching gyms soon which will be good, being its a dominant PL/Strongman type gym. Enough whining.

Lones Green
08-08-2009, 12:52 PM
Pre made meals are a must. Protein shakes get me through the day, along with chicken breasts/rice.

Lot of PR's in here lately, regardless.

A big plus to the speed day in Westside is its a GREAT chance to do form work.

Brian C
08-08-2009, 01:01 PM
QUOTE=lonesXedge;2189913]Pre made meals are a must. Protein shakes get me through the day, along with chicken breasts/rice.

Lot of PR's in here lately, regardless.

A big plus to the speed day in Westside is its a GREAT chance to do form work.[/QUOTE]

Yeah I really need to get on the ball with premade meals. My current gym sucks balls, so I cant wait to switch. Ill then have access to Chains, GHRs, Reverse Hypers,boxes for squats,etc,etc,etc. ill be like a kid on Christmas morning:clap:

Brian C
08-09-2009, 09:50 AM
http://img11.imageshack.us/img11/9844/img00054200908082349.jpg

Went to UFC 101 here in Philly last night with a couple of friends that I used to train with at one of Pelligrino's gyms. Kurt did really well controlling the fight all 3 rounds. Everyone was pleased with his peformance. There was a huge contingency chanting "Batman!" which is his nickname, and the whole crowd got into it. The undercard had some pretty good fights, and a few local kids who went 3/3.
Onto the bigger fights. Amir Sadallah totally got robbed in his first round knockout loss. Unfortunately on the replay, the angle that the ref had was from behind Hendricks and he couldnt see that the punches were actually missing/grazing the top of Amir's head. The takedown was suspect too as it was more of a pulldown rather than from the punch. Whatever though, shi t happens.
Not much to say about the Griffin/Silva fight as everyone pretty much knew how that was going to go. He was done before the knockout. The punch was an amazing short right shot from the hip, almost a jab, and connected right on the sweetspot. Silva is just a beast. Griffin being one of my favorite fighters, I was pissed how he reacted by running out of the rink immediately and not giving Silva his props. I know he was pissed at himself, but its totally disrespectful to Silva and the organization.
BJ Penn/Kenny Florian was a good technical fight in the first 2 rounds. Makes for a boring fight, but was interesting in watching both of their techniques against eack other. Florian was pretty gassed by the third, and BJ pounced on the opporunity, wore him down, got full guard and pounded. Once he got his back, it was all over. Kenny had nothing left and it was only a matter of time before the rear naked choke sunk in. Great win for BJ.

All in all, it wasn't a bad card for the first one in Philly, but I wouldve liked to have seen one more bigger name fight on it. It was a great crowd, almost selling out, so hopefully Dana will bring the UFC back to Philly again in the future.

Brian C
08-09-2009, 11:01 AM
Wow...I just heard that the reason that Griffin stormed out of the ring was because he dislocated his jaw and seeked medical attention. Amazing sh it by Silva

Brian C
08-11-2009, 10:04 AM
Floor Press
Barx10
135x10
225x10
275x6
315x4
335x3
365x2
380x1(5lbPR)

Floor Presses against Quad Minis
135x10
185x8
225x5x2

DB Press
90sx15
100sx10x2

Reverse Pec Deck
140x12x3

Another small PR today. Felt good, better than I have in awhile. Ive been making sure the last few days that I get my calories back up, and it seems to be helping.

Pete22
08-11-2009, 11:08 AM
Great floor press Brian. A lot of small PR's add up major progress when you look back.

Brian C
08-11-2009, 09:16 PM
Great floor press Brian. A lot of small PR's add up major progress when you look back.

Thanks Pete. Yeah they seem nill at the time, but like you said when you look back they add up quick.

Brian C
08-11-2009, 09:26 PM
Parallel Box
135x5
225x5
315x5
365x5
405x2
455x1
480x1(5lbPR)

Leg Ext machine
150x12
170x12
200x8

Ham Curl Machine
100x12
110x12x2

Another small PR today. I felt good at the start, but after my 405 set, I started getting major pain in my left shoulder. After my last set, the pain was so bad, I couldnt even grip a 10lb DB. It radiated down to my elbow and just killed. Its more than likely my RC as its been injured off and on from benching, and being tight, squatting low doesnt help. So a lot of ice and advil for today. I have to work in more stretching. Since I couldnt finish the workout I had planned, I just hopped on a few leg machines and called it a day.

Brian C
08-13-2009, 02:29 PM
Speed Bench(straight weight)
Warmup
135x10x2
185x3(thumb from smooth)
185x3(Pinkie on ring)
185x3(Ring on ring)
205x3(Thumb ")
205x3(Pinkie")
205x3(Ring")
225x3(Thumb")
225x3(Pinkie")
225x3(Ring")

Standing Military Press
135x5
155x5
185x1 *see notes

Decline Tri Ext (skulls)
*bar as 15lbs
105x12 s/s 15reps CG press
105x10x2 s/s 15 reps CG press

Hammer Grip Pulldowns
200x12
220x12x2

Mini Band Pull aparts
15repsx 3 sets

* After speed bench, my left RC was on fire again, affecting my whole arm. I tried the Mil Presses, but the first rep of 185 sent a streak of pain up my arm. So I cut my losses there and didnt want to injure it anymore. So again I had to rearrange what I wanted to do and decided not to do any lockout work(was going to do some 4 brd work) and did some stuff that really wouldnt affect my shoulder too much. More ice and advil when I get home.

Brian C
08-13-2009, 02:40 PM
So I'm looking at maybe 2 IPA events coming up on Nov 21 and Dec 5. I would like to do at least one of them as a full meet. Im still a weakling when it comes to Skwats and Duds, but it would give me numbers to work off of for next years meets. The other I would do Bench only, probably the Dec 5 meet. Im still working in a single ply APT Apex, but I would still have a chance at winning against multiplys since the amatuer records in 198 submaster are pretty low.(505 I think). Whatever, I just want to get in a meet and compete again.

Brian C
08-13-2009, 09:20 PM
-2 sets of 25 jumps onto a 32" box
-Pushed pickup truck 50 yds x 3 trips
-pullups BWx12x3 s/s 50 pushups

Pete22
08-14-2009, 06:27 PM
Take care of that shoulder man.


So I'm looking at maybe 2 IPA events coming up on Nov 21 and Dec 5. I would like to do at least one of them as a full meet. Im still a weakling when it comes to Skwats and Duds, but it would give me numbers to work off of for next years meets. The other I would do Bench only, probably the Dec 5 meet. Im still working in a single ply APT Apex, but I would still have a chance at winning against multiplys since the amatuer records in 198 submaster are pretty low.(505 I think). Whatever, I just want to get in a meet and compete again.

You think you'd recover enough after the full-power to do the bench only? I say screw it and do 'em both. :evillaugh: Set a bench record while you're at it. I'm getting a little antsy myself to do a meet, there is supposed to be a local Push/Pull in late October, and an APF Raw meet in December that I want to do, but they're only "tentative" so far so who knows if they go down.

Coke
08-15-2009, 08:36 AM
Got some great efforts in here Brian, props.

Brian C
08-16-2009, 08:10 AM
Take care of that shoulder man.



You think you'd recover enough after the full-power to do the bench only? I say screw it and do 'em both. :evillaugh: Set a bench record while you're at it. I'm getting a little antsy myself to do a meet, there is supposed to be a local Push/Pull in late October, and an APF Raw meet in December that I want to do, but they're only "tentative" so far so who knows if they go down.

Yeah only 2 weeks apart, but like you said ,screw it. I should be OK to do just Bench though. It would be cool to set a record in that short of time too:dj:

Brian C
08-16-2009, 08:10 AM
Got some great efforts in here Brian, props.

Thanks Cocoa, Im trying :D

Brian C
08-17-2009, 05:06 PM
parallel 15" Box
135+Green Bandsx5
225+GBx5
275+GBx2x4
315+GBx2x4

Conventional Speed Pulls
315+GBx1x5

45' Hypers
BW+75x12x3

Cable Ab Pulldowns
120x12x3

Brian C
08-17-2009, 05:20 PM
2 Board-Medium Grip
135x5
185x5
225x5
*add 2 brd*
275x3
315x2
335x2
365x0 *see notes.....again

DB Press
100s x19(2repPR)
120s x7

H.S. Dip Machine
4 plates per side X10x2

T Bar Row
4 Plates x 12
5 Plates x 6
3 Plates x 15(close grip)

Rope Pressdowns s/s Miniband Pullaparts
150x15x2 s/s 15x3x2

Shoulder WAS feeling pretty good today. On the 365 set, I thought I would bring the weight down faster than usual(im usually pretty slow on the descent). I brought it down pretty quick, and when I went to reverse it, I felt like I was totally off key with it and basically dumped it forward. Of course in the process I lit my shoulder up again...so that was it for that today. I was so pissed that I went to the DBs and set a 2 rep PR with 100s(B$tch mutha fuka!:hump:) Been wanting that one for awhile.

Coke
08-18-2009, 09:38 AM
Impressed with those db presses and throughout dude.

Brian C
08-18-2009, 11:21 AM
Impressed with those db presses and throughout dude.

Thanks Cocoa. I was stuck at 17 reps and wanted to break that for some time.

Brian C
08-18-2009, 02:15 PM
ME Squat/DL

Front Squats(loose briefs/belt)
135x5
225x5
275x5
315x3
*add belt*
335x3
365x1(120lbPR)LOL:ninja:
365x1

Rack Pulls
495X2
495x5x2

Cable Ab Pulldowns
120x12x3

Quick day. 120lb PR is bad azzzz.....thats because I really havent done them LOL. Last time I only did up to 245 for reps, but I put it up there because it looks pretty cool haha. Busy day so I cut it a little short, but still a good workout.

Lones Green
08-18-2009, 08:26 PM
No complaining about a 120 lb PR, LOL!

Brian C
08-19-2009, 05:50 PM
Seated DB Press
80s x12
90s x10
100s x5

BB Shrugs
405x12
455x10
505x10

Bent Over BB Rows
225x12
245x12(straps)
275x10

Wide Grip Pulldowns
250x12x2

Just some extra accessory work. Boyah

Pete22
08-19-2009, 08:13 PM
Oh cool 20lb PR... wait... 120lb PR! Nice front squats man.

Brian C
08-20-2009, 02:09 PM
Oh cool 20lb PR... wait... 120lb PR! Nice front squats man.

HAHA thanks Pete

Coke
08-20-2009, 04:02 PM
Ridiculous new PR with the front squats, props on the shoulder/back day too.

Brian C
08-20-2009, 05:26 PM
Ridiculous new PR with the front squats, props on the shoulder/back day too.

Thanks bud

Brian C
08-20-2009, 05:37 PM
135x10
185x7
185+Doubled minis x3x8 (3 Grips)

Pin Press plus Static Holds
405x1(pinkies on ring) + 15 sec hold
405x1(ring on ring) +15 sec hold
455x1(ring on ring) +15 sec hold

Rope pressdowns
150x15x2
150x12

Quicky but effective. I did decent accessory work yesterday, so im good.

Brian C
08-22-2009, 05:53 PM
Speed Squats 15" parallel box
135x10
225x10
315x5
*add green bands*
*add belt*
315+GBx2x2
335+GBx2x2
365+GBx2x2
385+GBx2
405+GBx2

GM's (belt)
315x5x2

SLDL (no belt)
275x12
315x10x2

Hamstring Curls
3 sets of 10

Standing Cable Crunches
120x12
130x10x2

Lower back is F R I E D. My shoulder felt pretty good though. No pain. I really feel good about my squatting as its coming on strong. A little adjustment to form did the trick. Now I just need to get the DL up a bit and ill be happy.

Pete22
08-22-2009, 06:07 PM
That's some strong ass squatting today man.

Brian C
08-23-2009, 08:13 AM
Thanks Pete. I really feel good lately. Now I need to muster up some money for an Ace.

Brian C
08-24-2009, 09:08 PM
Reverse Green Bands
135x8
225x5
275x5
315x3
*add Green Bands*
425x5
455x3
505x1(PR)

JM Press
185x12x2

H.S. Chest Press
4pps x12
4pps+25x6
4pps+25x5(gassed)

Tri Pressdowns
3 sets of 12

Brian C
08-25-2009, 09:21 PM
*loose briefs*
135x10
225x10
315x5
*add belt*
365x3
405x3
425x2
485x1(5lbPR)
505x1(25lbPR):thumbup:
*add wraps*
525x1ish(45lbishPR?)

Back Extension Machine
270x12
300x10x2

Welcome to the 500lb club:clap::hello::clap: The 505 felt reallly good. So for some reason I decided to put on wraps. I gotta say....I HATE WRAPS!....at least if I have to walk out. I could not for the life of me walk out with the 525 wrapped. It took 2 shots and I did get it out, but couldnt get comfortable with my setup. I went with it anyway, and im not sure if I got to depth or not, but it went up quick, so Im counting the mofo! So F the wraps. Im not wearing them unless im in a Mono or have a few spotters. I dont know, does anyone else have a problem with walking out?
I called it quits early because of time restraints, and will hit accessory work tommorrow.

Coke
08-26-2009, 03:44 PM
Doing excellent Brian, numbers are huge.

Brian C
08-26-2009, 08:14 PM
Thanks Cocoa. Ive been really trying to up my squat game lately and it seems to be working.

Pete22
08-26-2009, 08:31 PM
Yeah walking out sucks, and walking out with bands is the worst. Anyway, congrats on the PR!

Brian C
08-26-2009, 08:49 PM
Rack Pulls
225x12
405x8
495x5
525x5
545x3

Lat Pulldowns
200x12
250x10x2

BB Rows
225x12
245x10x2

Reverse Forearm curls s/s plate loaded wrist rollups
3 sets of 12 s/s 3 sets forward and reverse roll ups

Calf Raises on Smith Machine
315x12x3

Standing cable ab urls
130x10x3

Brian C
08-27-2009, 09:44 AM
Yeah walking out sucks, and walking out with bands is the worst. Anyway, congrats on the PR!

Thanks Pete. I guess its something I got to get used to.

Coke
08-27-2009, 11:47 AM
Back day session is ace, especially the rack pulls & bb rows.

Brian C
08-27-2009, 06:59 PM
Back day session is ace, especially the rack pulls & bb rows.

Yeah Im feeling like my strength got a little kick the last few weeks. The extra calories have been paying off I guess...:alcoholic::drooling::alcoholic::drooling: LOL

Brian C
08-30-2009, 07:47 PM
Speed Bench
warmup
*add green bands*
185+GBx3x3(Thumb from smooth)
205+GBx3x3(Pinky on Ring)
205+GBx3x3(Comp)

DB Press
100sX19
120sx9(2repPR)

Skullcrushers
(bar as 15lbs)
105x10x3

MiniBand Pullaparts
3 sets of 20

Brian C
09-02-2009, 09:28 AM
*Loose Briefs*
225x10
315x5
*add belt*
365x5
405x3
455x2
500x1
500x1
530x0

Conv DL
315x5
365x5
405x5

Hack Squat(close stance)
2PPSx10
2PPS+10s x8
2PPS+25s x6

Ham Curls
100x12
110x10
110x8

Felt good on the 2 500 reps, so I bumped it up and tried to hit 530. Got to the hole pretty good, but totally stalled coming out. Just a few DLs since Ive been neglecting them a bit. Ill hit them later this week.

Coke
09-02-2009, 11:34 AM
Both days looks great man.

Brian C
09-02-2009, 02:14 PM
Both days looks great man.

Thanks buddy

Brian C
09-02-2009, 02:24 PM
Shirt Work
135x10x2
225x5
315x3
*Add Apex shirt
*3 brd
425x5
*2 Brd
455x2
*Full ROM
475x1

DB Press(Neutral Grip)
90s x15
90s x13
100s x10

Pec Deck
220x15
280(stack)x10

Tri Pressdowns(close grip)
110x10x2
110x7(gassed)

My strength got zapped very quickly today. The 475 felt like 4750. I was toast after it. My lockout was very weak too. I guess I kindve been neglecting lockout work lately and it sure showed today. There was no way i was locking out anything more. Gonna go back to the drawing board with my benching routines. The rest of the day was more like a DE day because i was just gassed.

Brian C
09-03-2009, 02:14 PM
Shrug Bar DLs(Belt Only)
*Bar weighs 50lbs*
Top Grip(about mid shin)
140x10
320x10
410x10
500x5
550x1
550x1
Bottom Grip(Normal DL Height)
410x5x2

GHR
3 sets of 10

Band Pullthroughs
Green Band x20
GB+MB x20
GB+2 MB x15

Standing Cable Crunches
130x12x2

Changed it up a little and tried the shrug bar. Its obviously easier since your center of gravity is even with the bar, but a great exercise still. I saw a galaxy of stars after the second 550 set and did a convulsing chicken dance to go with it LOL. My buddy was cracking up saying thats what I looked like. Good times, good times...

Extra Conditioning
Teaching one of my 5 y/o twins how to ride her bike without training wheels. I must have sprinted up and down the street at least 20 times with her LOL.
Im beat....and now I have to teach the other twin!:drooling::cry::drooling:
Ahhh....fatherhood

Pete22
09-03-2009, 02:18 PM
LOL, I've definitely seen stars before... but I've never done a convulsing chicken. :cool:

Good luck with the bike lessons.

Brian C
09-03-2009, 08:15 PM
LOL, I've definitely seen stars before... but I've never done a convulsing chicken. :cool:

Good luck with the bike lessons.

HAHA, he said I wobbled back and forth and looked like I was pecking like a chicken. Gotta get that one on film LOL

Brian C
09-03-2009, 08:20 PM
Just finished watching the Birds last preseason game. Predictions: 12-4. I heart Vick too. Gonna drive Ds nuts. Wildcat FTW

Brian C
09-07-2009, 06:20 PM
Standing Millies
Bar x10
95x10
135x8
155x5
185x3
Seated Millies
195x5
205x5

Arnolds
60s x12
70s x10
80s x6

BB Shrugs
315x15
405x12
495x10

Side Raises
30s x12 x2

Seated Cable Rows
220x15
250(stack)x12x2

Close Neutral Grip Pulldowns
220x10x2

Ive been kindve neglecting shoulder pressing work for awhile and figured I get a decent workout in. It really showed too. My strength in the presses was pretty aweful. I was hitting seated millies for 245x5 before, but today 205 felt like a ton. No biggie though. I plan on adding more shoulder work in the future, so it'll come around again.

Brian C
09-07-2009, 06:35 PM
Zercher Squats
135x10
225x5
*add belt*
315x5
405x1
405x1
425x1
435x1
455x0

45' Hypers
BW+75x12x3

Decline BB Situps
65x12x3

So today I gave Zerchers a shot for Lones' Zercher challenge. Its a good time for it too because I just had my last sitting for my shoulder tattoo yesterday and cant really put a bar across it yet. Everything up to 405 flew up no prob. 425 and 435 felt pretty good too, just a little awkward off the pins. On the 455 as I took the weight, I felt a "click" in my right shoulder, so I dumped it. Not to screw anything up, I quit there. I did get the 435 on vid, but Im not satisfied so Im going to give it another go at the end of the week. The decline BB situps I saw on a email vid yesterday and thought they looked pretty cool, so I tried them out. Bar+10s and held it at the chest on the decline bench. Pretty good exercise.
I was really pressed for time today and only had about an hour before I had to leave for work, hence the short day.

EDIT: Shoulder is pretty sore now that it had time to stiffen up on me at work:mad: Hopefully a hand full of Motrin will do the trick before tommorrows Bench session...

Coke
09-09-2009, 07:30 AM
Dayum, props on the shoulder pressing alone...solid back-to back efforts bro.

brihead301
09-09-2009, 07:35 AM
Zercher Squats
135x10
225x5
*add belt*
315x5
405x1
405x1
425x1
435x1
455x0

45' Hypers
BW+75x12x3

Decline BB Situps
65x12x3

So today I gave Zerchers a shot for Lones' Zercher challenge. Its a good time for it too because I just had my last sitting for my shoulder tattoo yesterday and cant really put a bar across it yet. Everything up to 405 flew up no prob. 425 and 435 felt pretty good too, just a little awkward off the pins. On the 455 as I took the weight, I felt a "click" in my right shoulder, so I dumped it. Not to screw anything up, I quit there. I did get the 435 on vid, but Im not satisfied so Im going to give it another go at the end of the week. The decline BB situps I saw on a email vid yesterday and thought they looked pretty cool, so I tried them out. Bar+10s and held it at the chest on the decline bench. Pretty good exercise.
I was really pressed for time today and only had about an hour before I had to leave for work, hence the short day.

EDIT: Shoulder is pretty sore now that it had time to stiffen up on me at work:mad: Hopefully a hand full of Motrin will do the trick before tommorrows Bench session...

My forearms hurt just looking at these Zerchers....You zercher guys are insane!!!! Surely they make you strong as a bastard though! Good job in here man!

Brian C
09-09-2009, 09:25 AM
Dayum, props on the shoulder pressing alone...solid back-to back efforts bro.

Thanks Coke! I want to add more shoulders into my routine. I definately feel some strength issues there since laying off the presses lately.

Brian C
09-09-2009, 09:27 AM
My forearms hurt just looking at these Zerchers....You zercher guys are insane!!!! Surely they make you strong as a bastard though! Good job in here man!

Thanks a lot Bri! Yeah zerchers are crazy. The looks you get from doing them too are pretty funny... your training looks really good also. Hope everyting is going well at Roccos for ya:thumbup:

Brian C
09-09-2009, 04:47 PM
Got to the gym not sure what I was going to do today because of the shoulder. So I first messed around with different benching forms to see if I could find something with more leg drive, but kept coming back to the form I use now, feet close to the bench and pinned back up on the balls of my feet. I tried a few wider stances, but couldnt get even close to being comfortable or tight enough.

Some shoulder stretching and light flat benching to loosen up
225x12

Incline Bench
225x12
245x8
275x5
295x3
315x3
Left it at that. Didnt want to agitate the shoulder too much.

Pin Presses (4" from lockout)
405x5
425x3
455x3
475x2
500x1
Felt good. No shoulder pain

C.G.Pressdowns s/s Skullcrushers s/s C.G. Press
110x10 s/s 135x4 s/s 135x10 3 sets


Dam the supersets totally fried the tris up. Felt really good. No back/shoulder work though. Dont want to hurt the shoulder any more.

Lones Green
09-09-2009, 05:00 PM
If it was a week ago, I would have been like, "how did he jack his shoulder doing zerchers?" But mine are definetely sore today from them, LOL.

Brian C
09-10-2009, 07:46 AM
If it was a week ago, I would have been like, "how did he jack his shoulder doing zerchers?" But mine are definetely sore today from them, LOL.

HAHA yeah its pissing me off. Just a freak thing I guess. Feels pretty good this mornng so Im still giving it another go :thumbup:

brihead301
09-10-2009, 08:19 AM
Thanks a lot Bri! Yeah zerchers are crazy. The looks you get from doing them too are pretty funny... your training looks really good also. Hope everyting is going well at Roccos for ya:thumbup:

Nah, I haven't started at Rocco's yet. I'm still at my current place. I like Rocco's because it's a gym+training place all in one, but I have become pretty comfortable with where I'm at now, so I'm hesitant to change. I did check it out the other day though, and it was a cool place.

Nice ME Bench day. 500 lb. pin presses are no joke!

Brian C
09-11-2009, 07:47 AM
Thanks again Bri. If your comfortable where your at, then thats all you need.

Brian C
09-11-2009, 07:54 AM
Sumo(loose briefs)
225x5
315x5
*add belt*
365x5
405x5
435x3
455x1
475x1(20lbPR)

GM's(off pins) s/s GHR's
315x5 s/s BWx10
365x5 s/s BWx8x2

Really quick but effective day. Fried everything. Been awhile since I did sumos and hit a 20lb PR. Gangsta:dj:

brihead301
09-11-2009, 07:58 AM
Just felt like bangin out a 20 lb. PR on your deadlift huh? Damn!!!!

I really want to go for 450 one day, when I'm feeling 100%. The most I ever did was 420 x 1.

Lones Green
09-11-2009, 08:18 AM
Better change that sig!

Great work.

Coke
09-11-2009, 04:26 PM
Them are some killer sumos and GMs guy.

Brian C
09-13-2009, 12:52 PM
QUOTE=brihead301;2208150]Just felt like bangin out a 20 lb. PR on your deadlift huh? Damn!!!!

I really want to go for 450 one day, when I'm feeling 100%. The most I ever did was 420 x 1.[/QUOTE]

Felt really good so I gave it a go. Went slow but went lol.

Better change that sig!

Great work.
Thanks Lones! I'm a trying:thumbup:

Them are some killer sumos and GMs guy.
Thanks Coke!

Brian C
09-13-2009, 12:59 PM
Fell a little short on training this week because of my schedule. Saturday we had our annual Block Party at home which is a big party with all the neighbors where we shut the street down and party till about 5am..LOL. So now on Sunday im paying for it and can barely move im so hung over:alcoholic::drooling:. So I got one eye open watching my Birds woop on the Panthers..All is looking good baby! Birds in NFC for 2010! Back to training tommorrow..im feeling PR. Word

Brian C
09-14-2009, 05:24 PM
Free Squat(14"box only for depth,loose briefs)
135x5
225x5
315x5
*add belt*
405x5
455x3
495x1
515x1
530x1(5lbPR)
http://www.youtube.com/watch?v=_DcucDc8Rrk

Zercher Squats(belt only)
315x1
405x1
455x1
500x1:hump:
520x0 got greedy haha

45' hypers
80+BWx12x3

Standing Cable Crunches
3 sets of 12

Ill take a 5lb PR. Zerchers had no chance today...I was jacked for a big number. Just call me 1 upper Chris Rodgers LOL.
*edit- as you can see in the vid the squats are a little alot high lol. Oh well, no more using steppers for depth gauge

Lones Green
09-14-2009, 05:31 PM
Great job on the zerchers. I'd try again to beat you, but to be honest, I don't ever want to do those again LOL

Pete22
09-14-2009, 05:43 PM
Nice job on the squats and zerchers! I still don't know how the hell you guys can do those.

Brian C
09-14-2009, 09:39 PM
Nice job on the squats and zerchers! I still don't know how the hell you guys can do those.


Great job on the zerchers. I'd try again to beat you, but to be honest, I don't ever want to do those again LOL

Thanks guys. I had to make a generic vid because im having some computer probs. Should be up soon, youtube is doing maintanence right now.

brihead301
09-15-2009, 07:01 AM
Nice squats, and insane zerchers like always you f***ing maniac!

Brian C
09-15-2009, 07:31 AM
Nice squats, and insane zerchers like always you f***ing maniac!

HAHA thanks Bri

Brian C
09-15-2009, 07:33 AM
My generic vid. A little disappointed with the depth on these. I thought I was a little deeper than this. Hard to judge under the bar.

pt6tQ_wjqvs

Brian C
09-15-2009, 03:26 PM
Quad Mini Floor Presses
135x10
*add bands
135x5
185x3
185x4
205x1
205x1
215x1

JM Presses
135x12
155x10
155x10

Tri Pushdowns
110x12x3

Hammer Curls
35s x15
40s x12
45s x10
50s x8

Pec Deck
220x15
240x12
260x10

Christ those quad minis kick your azz. I was beat already after those. Kinda lost momentum from lack of energy and the rest of the session was more DE looking. Heres some pics of the quads set up:

http://img248.imageshack.us/img248/7222/img00067200909151422.jpg (http://img248.imageshack.us/i/img00067200909151422.jpg/)
http://img22.imageshack.us/img22/5016/img00066200909151421.jpg (http://img22.imageshack.us/i/img00066200909151421.jpg/)

Pete22
09-15-2009, 05:10 PM
Quaded minis are intense man, nice job. Zerchers look good too, pretty much similar depth to where everyone else was at.

Brian C
09-16-2009, 07:17 PM
Quaded minis are intense man, nice job. Zerchers look good too, pretty much similar depth to where everyone else was at.

Thanks Pete. Never used quads for benching. Pretty intense resistance.

Brian C
09-16-2009, 07:29 PM
Lat Pulldowns
Wide Grip
220x15
250(stack)x10
250x10
Close Neutral Grip
220x10x2

TBar Rows
Close Neutral Grip
4 plates x10
5 plates x10
6 plates x6

BB Shrugs
315x15
405x10
405x12

Upright Cable Rows
150(stack) x12x3

FacePulls
150(stack) x12x3

Contrast Shower


Still felt a little beat up today, so after reading Vin Denzio's article on contrast showers, I gave one a try. Really felt invigorating. It definately helps with soreness. Ill be taking them more often for sure.

Pete22
09-17-2009, 07:54 AM
Still felt a little beat up today, so after reading Vin Denzio's article on contrast showers, I gave one a try. Really felt invigorating. It definately helps with soreness. Ill be taking them more often for sure.

I tried those a while back and the cold had me gasping for air. I still do "spot contrast showers" where I'll just hit my legs or back with the alternating hot/cold.

Coke
09-17-2009, 09:02 AM
Exceptional numbers, especially with the pulldown stack and tbar rows.

Brian C
09-17-2009, 02:52 PM
I tried those a while back and the cold had me gasping for air. I still do "spot contrast showers" where I'll just hit my legs or back with the alternating hot/cold.

Yeah It left me gasping also but I did feel relaxed and looser afterwards

Brian C
09-17-2009, 02:56 PM
Exceptional numbers, especially with the pulldown stack and tbar rows.

Thanks Cocoa. I usually have to add DBs to the stack for weight and its a pain to make them stay. I just stopped at the stack because I was dragging yesterday.

Lones Green
09-17-2009, 04:23 PM
Nice back/shoulders session, what are you, a bench only guy now? :)

Brian C
09-18-2009, 02:09 PM
Nice back/shoulders session, what are you, a bench only guy now? :)

HAHA na, I just felt like I was neglecting back work and threw in some shoulders to boot.

Brian C
09-18-2009, 05:29 PM
Speed Squats (15" box) loose briefs
135x10
215x5
315x3
*add bands,belt*
315x2x8

Sumo DL(loose briefs,belt)
225x5
315x5
365x3
405x1
455x1
480x1(5lbPR)

Box Jumps (30" Box holding 30lb DBs)
3 sets of 5 jumps

Standing Cable Crunches
130x10x3

Good day. Felt good but tired quickly lol. My endurance beelooooows anymore. Only 5lb PR but it counts. Tore my sh it up too as shown...the wife especially loves this
http://img27.imageshack.us/img27/9648/img00069200909181909.jpg (http://img27.imageshack.us/i/img00069200909181909.jpg/)

Lones Green
09-18-2009, 06:03 PM
Nice PR and pic to go with it bud

Brian C
09-19-2009, 03:58 PM
Thank you thank you

Brian C
09-21-2009, 09:10 PM
Close Grip Press(index on smooth)
135x10
185x8
225x6
275x3
315x1
325x0
*ad 2 brd*
325x1
325x1

Pin Presses(Pinky on ring with 10 sec hold)
405x3
425x2

Incline DB Press
80s x15
90s x12

H.S. Low Row Machine
3PPS x12
4PPS x8
5PPS x4 drop 3PPS x10

FacePulls(cable crossover)
150(stack)x12x3

Rope Pressdowns
150(stack)x12x3

Missed the 325 which sucked, but I usually dont go this narrow with my grip either. Next time Ill get it.

brihead301
09-22-2009, 08:40 AM
Nice deadlift PR up there. 5 lbs. is 5 lbs. ya know? Is that your shin or something in that pic? For some reason I never scrape my shins on deadlifts which makes me think I'm doing them with less then perfect form or something...

Awesome pressing too!

Brian C
09-22-2009, 10:07 AM
Nice deadlift PR up there. 5 lbs. is 5 lbs. ya know? Is that your shin or something in that pic? For some reason I never scrape my shins on deadlifts which makes me think I'm doing them with less then perfect form or something...

Awesome pressing too!

Thanks Bri. Yeah thats my right shin. Time for some soccer socks LOL. They say you should be scraping on the way up. Mostly whem I sumo. Not as much with conventional for me.

Brian C
09-22-2009, 03:48 PM
Box Squat (14" Box)
135x5
225x5
*belt*
315x5
365x3

Free Squat
405x4
455x2
475x1

GM's
315x5x2

SLDL
315x10
365x8
405x5

Standing Cable Crunches
130x12x2

Really concentrated on hitting depth today. I lowered the weight this week and focused on form. Felt really good. I had someone watching my depth on the free squats. I still need to get a little more flexible though.

Coke
09-23-2009, 08:29 AM
Wow dude, the squats, GMs and stiff legs are looking excellent.

Lones Green
09-23-2009, 08:50 AM
Keep stretching!! Great work.

Brian C
09-23-2009, 10:24 AM
Wow dude, the squats, GMs and stiff legs are looking excellent.

Thanks Coke. Im taking everyones advice and lowering the weight to get my form down. I think it definately helped.

Brian C
09-23-2009, 10:26 AM
Keep stretching!! Great work.

Thanks Lones! Im tighter than a virgin right now lol. Gotta get a little looser all around.

DGabe24
09-23-2009, 10:44 AM
Thanks Lones! Im tighter than a virgin right now lol. Gotta get a little looser all around.

Same! I hear ya man, I skipped last nights DE Squats cause my lower back was causing some crazy sciatica.

Tons of stretching / foam rolling, and hopefully one day we can be loose like other normal humans haha

Looks good in here man, keep it up.

Barbaccio
09-23-2009, 12:20 PM
Dude, make the trip with us one weekend to Maryland. Once you squat there I guarantee you won't want to go back to squatting anywhere else.

Brian C
09-24-2009, 09:02 PM
Dude, make the trip with us one weekend to Maryland. Once you squat there I guarantee you won't want to go back to squatting anywhere else.

Thats something Ill definately have to do. Thanks Tone

Brian C
09-24-2009, 09:08 PM
Speed Bench
185+DMs x3 (thumb off smooth)
185+DMs x2 (Pinky on Ring)
185+DMs x3 (Comp)

Rolling DB Ext
35x12
40x15
45x12

Chest Supported rows
3 plates x15
4 plates x12
5 plates x8

Reverse Pec Deck
140x10x3

I made a vid of my speed bench and setup today. Each set is the first with each grip. Dont mind the watermark. My comp is fooked up right now and movie maker isnt working right so I have to use a free version of another maker. My setup is getting there:

zKR7Ew0mqKY

Coke
09-25-2009, 08:06 AM
That **** is looking killer man, nice job.

DGabe24
09-25-2009, 10:03 AM
Lookin solid Bri!

I think in a few weeks Im gonna try and make the hike with Tone to Maryland, maybe me and you can carpool to meet up with them?

Brian C
09-25-2009, 11:01 AM
Sounds like a plan D. Will have to set it up. I work 3p-11p every other week, but I should be able to adjust something if I have to in order to squat with those guys

Brian C
09-26-2009, 02:17 PM
Green Band Pushdowns
3 sets of 12

Pullups
3 sets of 12

Ab Work

Brian C
09-26-2009, 02:30 PM
This got ugly really quick:

Conventional against Green Bands
135x5
225x5(sumo)
315x5
*Add Bands*
315x1x4. Ughhh

Pullthrus
2 Green Bands x15x3

Seated Cable Rows- CG
220x15
220x4
STOPPED HERE

Well,something was definitely wrong today. I wanted to start at 315+ bands, but that felt way heavy. My whole back is fried. The seated rows, I got to rep 4 on my second set and my back said no mas. Energy is really zapped, so next week will be a deload.

Brian C
09-28-2009, 07:17 PM
135x15
225x10x2,pinks on rings
225x12,comp

Rope Pushdowns
150x12x3

Close Grip Pulldowns
160x12x3, strict and slow

DB Side Raises
25x12x3

Felt good. That is all.

Coke
09-29-2009, 08:26 AM
Deload time comes for us all man...efforts in here are like clockwork.

Brian C
09-29-2009, 09:29 AM
Thanks Coke. Yeah I really needed it. I don't like em but who does. I'm already missing the heavy stuff

Stumprrp
09-29-2009, 01:53 PM
tri's musta been spent after that, great work

Brian C
09-29-2009, 06:10 PM
tri's musta been spent after that, great work

Thanks Stump! Nice hearing from ya

Brian C
09-29-2009, 06:14 PM
Squats
135x5
225x5
245x5
275x5

Leg Press
450(plate weight)x10x3

Ham Curls
3 sets of 12

Hypers
BWx12x3

Hammer Curls(with smiles and winks...had to...place loaded with azz:evillaugh:)
50sx10x3

Nice and light. slow and steady. That is all

Coke
10-01-2009, 11:01 AM
Nice flow to the leg day bro, looking solid.

Brian C
10-01-2009, 08:47 PM
Nice flow to the leg day bro, looking solid.

Thanks Coke

Brian C
10-01-2009, 08:59 PM
BB Shoulder Press
135x10
185x10
225x5
245x2
185x12

DB Bench
100s x12
100s x12

BB Shrugs
315x20
315x20
315x20

H.S. Dip Machine
3PPS x15
4PPS x10
4PPS x9

Winding down on the deload. Everyting is feeling good though. Ive been contemplating on dropping some lbs and going down a class also. Id like to get a walk around weight of 190 and compete 181s. I dont know, just a thought. I decided to wait till the beginning of the year to compete, so I have plenty of time to do it right. Set some IPA records too. Theyre pretty weak. Im concerned with my bench lately since I lost my training partner awhile back, I havent been able to do any real heavy overload and board workwhich has been really showing. I really cant wait to hook up with Tone and his crew. Gotta get that **** in order. I want 530 by years end.

Coke
10-02-2009, 09:01 AM
Way to keep it on track Brian, doing very well.

Brian C
10-05-2009, 02:55 PM
5 minute walk on treadmill

Bench(football under back)
Bar x10
95x10
135x10
185x8
(took out ball)
225x5
275x5
315x3
335x1
*2 brd*
355x2
365x1x2

Floor Presses(Pinkies on Ring)
225x10
275x8
295x4(missed 5)

H.S. CSR (1 arm)
3 PPS x10
5 PPS x10
6 PPS x6
6 PPS x8

GreenBand Pushdowns(held at top of head)
1 set of 15
2 sets of 12

OK. Strength is way down on the bench. Ive really been neglecting it lately without a partner. No real heavy weights, so I guess its understandable why. 365 off a 2 brd was a liitle tough unracking since the rack at the gym is sh it and the J hooks are too high, so I didnt go any higher for fear of injury. I will hopefully start with Tone and his crew next Monday which will definately help turn things around, so im not really sweating it. Floor presses were very weak too. I dont know, but all I want to do is Squat though. Is that so wrong?? Oh well. Another thing is that ive been off all supplements too for about a month, so that can have some effects too. Just a cleansing of the system/broke azz mofo thing. Anyway, nothing but up from here. Hers a vid of the 335 and 355, 365 2brd. You can see it was a bit ch to take out of the J's:

lKlrVWDyk7s

DGabe24
10-05-2009, 05:44 PM
The effort is there man, those hooks are killin ya. I see you have to re-adjust yourself once you unrack that weight, that sucks.

Next Monday we'll both head to lift with Tone, it's so much better man, you'll see.

Keep up the hard work, it'll come.

Coke
10-06-2009, 12:02 PM
Them are still some very solid benching/pressing numbers, make no mistake.

Brian C
10-06-2009, 10:06 PM
Thanks for the words Coke. Your an animal in that log of yours

Barbaccio
10-07-2009, 05:40 AM
Nothing wrong with your numbers at all. We need to fix a few things with your bench setup but you'll be making very good progress. You have alot of strength you're not using. Hopefully you'll enjoy training with us on Monday. See you then.

brihead301
10-07-2009, 08:57 AM
I have lots to learn about how to bench properly....To me that looked great, but the others are saying that your form could use work. Nice lifts nonetheless!

Barbaccio
10-07-2009, 05:56 PM
I have lots to learn about how to bench properly....To me that looked great, but the others are saying that your form could use work. Nice lifts nonetheless!

On the way down he's great. A handoff would help ALOT but other than the difficulties he runs into having to take the bar out himself he's actually great on the way down. It's at the very bottom and the way up he's got issues. Watch his toes. His feel come up and he's on his toes. He's got no drive from the legs to push with. If he fixes that he'll see a increase in his bench.

Brian C
10-08-2009, 09:13 AM
On the way down he's great. A handoff would help ALOT but other than the difficulties he runs into having to take the bar out himself he's actually great on the way down. It's at the very bottom and the way up he's got issues. Watch his toes. His feel come up and he's on his toes. He's got no drive from the legs to push with. If he fixes that he'll see a increase in his bench.

You hit the nail on the head Tone. I definately need work. I just havent beem feeling comfortable lately. Im still battling foot position and flexibilty too. Cant wait to hook up with you guys.

Brian C
10-08-2009, 09:33 AM
warmup
single green band pullthroughs
3 sets of 15

HighBox Squats(17" straddling a bench)
135x5
225x5
315x5
*add loose briefs/belt
365x5
405x5
455x2
495x1
495x1

Close Stance GMs
225x8x3

Decline Abs( 25lb plae at forehead)
3 sets of 12

Felt really well today. I am still just working on form and stuff and really didnt kill myself today. 495 went up pretty easy. It seems that im leaning back alot more and breaking at the hips too, so im happy with progress. Will see how it translates over to free squats. Hopefully in the near future I can afford to finally buy a decent suit. Money is really tight, so i want to find something I can SQ/DL in.

Brian C
10-09-2009, 08:24 AM
5 min walk on treadmill

Speed bench
135x10
135+DMs x6
185+DMs x3x3(Pinkies)
185+DMs x3x3(Middle)
185+DMs x3x3(Index)

H.S. Shoulder Press
2 PPS x15
3 PPS x6
3 PPS x6
3 PPS x6

Tates
50s x20
60s x15
60s x15

Rev Pec Deck
3 sets of 12

DB Extensions
20s x30
20s x40
20s x40

Tris were pretty fried after today. Good workout. The high volume extensions finished them off good. Tweaked my back a little at work, so I strayed away from back work to give it some rest. BW @ 207

Coke
10-09-2009, 09:01 AM
Good job back-to-back Brian, props.

Brian C
10-09-2009, 02:18 PM
Good job back-to-back Brian, props.

Thank you sir

Brian C
10-09-2009, 02:29 PM
A little close to Squat day, but im going to be pretty busy this weekend and want to make sure I get something in.

Warmup
5 minute walk on treadmill
greenband pullthrus 3 sets of 12
Close Stance Squats
135x5
225x5
315x3

Sumo DL
135x5
225x5
315x3
*add belt*
315x6
*add loose briefs*
365x6
405x1
455x1

Ham Curls
3 sets of 12

Very short session. Felt very weak in the Hams/Hips once I got going. Couldnt get the weight moving. I guess its just too close to squat day and not enough recovery. im really going to have to space them out during the week. im no spring chicken in ths game, so I got to make sure im recovering properly. Also make sure I get enough clean calories in me too(ive been low on the caloric intake lately). Cant wait till Monday though. First training session with Tone and his crew.

Coke
10-09-2009, 02:37 PM
Good deal on being instinctive about the training...those guys working in with you next week should be great.

DGabe24
10-09-2009, 03:14 PM
Good deal on being instinctive about the training...those guys working in with you next week should be great.


Yea, it will be a fun time for sure. Lookin forward to meeting you, and that I have someone to pass the "new guy" title down to.

Brian C
10-12-2009, 09:45 AM
Starting this week Im going to do a new training split. It'll be as follows:
Monday-ME Bench
Wednesday-ME Squat
Thursday-DE Bench
Saturday-Squat assist/DL

Hopefully this works out. I wanted to have a day between my 2 ME Days for rest/recovery and space between my Squat and DL days. Because of time constraints, I cant really squat/DL on the same day. Ill also add some conditioning work in here and there. Tonite is my first session with DGabe, Tone and his crew. should be awesome. Stay tuned

DGabe24
10-12-2009, 12:31 PM
Lookin forward to it man.

Brian C
10-12-2009, 08:28 PM
135x8
185x5
225x5
275x3
315x3
*add shirt*
3 brd
405x3
2 brd
425x2
Full ROM
455x0
455x0:mad:

3 brd raw
335x6
345x5

Miniband pull aparts
3 sets of 20

Tonite was the first night with the new crew and its a great bunch of guys. Tone really laid into me and got my form moving in a positive direction. Now onto the lifts.....I felt alot tighter in form, but my strength is lacking. I was definately getting good leg drive after a little adjustment, but just couldnt move any weight. i have to get used to the bar path also. Its all up from here though. This is exactly what i needed. Im sure my strength will come around so im not sweating anything. Just pissed i didnt even hit 455 though...next time im owning it.

DGabe24
10-12-2009, 08:51 PM
Stick with it Bri, it'll come.

brihead301
10-13-2009, 07:07 AM
Ya, you'll be smoking that bench soon if you keep working with those guys. Working with stronger people always tends you make you stronger.

Ben Brizendine
10-13-2009, 08:54 AM
Couldnt agree more. My numbers didnt really strat going up till I got a good group around me. Could just be the form changes that caused the miss at 455.

What size is the shirt bro?

Pete22
10-13-2009, 11:44 AM
Sounds like you're lifting with a solid crew man. Don't worry about those misses in the shirt, you'll figure it out.

Brian C
10-13-2009, 01:49 PM
Stick with it Bri, it'll come.

Thanks Dave. It was great meeting you and I look forward to training with you in the future.

Brian C
10-13-2009, 01:56 PM
Couldnt agree more. My numbers didnt really strat going up till I got a good group around me. Could just be the form changes that caused the miss at 455.

What size is the shirt bro?
Yeah I agree about form. Tone reallt got my bar path in a better way, and im not used to it. I felt i was concentrating on the path and not getting any pop off the chest. i know once im dialed in itll be all good. The single APT is a size 50 which sounds big but fits pretty well. I also have a 48 that i might give a go also. One of the guys has a double F6 that should fit really well and offered to sell if it fits right, so the next few weeks will be all about finding the right shirt. Thanks for stopping buy too bro

Sounds like you're lifting with a solid crew man. Don't worry about those misses in the shirt, you'll figure it out.
Thanks Pete. Once I get these new form techniques down, I know ill be smoking my numbers.

Ya, you'll be smoking that bench soon if you keep working with those guys. Working with stronger people always tends you make you stronger.
Thanks for the words of confidence Bri. Its always appreciated

Coke
10-14-2009, 09:05 AM
Good deal on getting in there with Tone and those other guys, no doubt you will elevate your game further.

Brian C
10-14-2009, 07:00 PM
Good deal on getting in there with Tone and those other guys, no doubt you will elevate your game further.

Yeah its a great bunch of guys and lifting with Tone is invaluable

Brian C
10-14-2009, 07:03 PM
Bar x8
135x8
225x10
315x3
*add loose briefs/belt
365x5
405x5
455x3
495x2
515x1

Sumo SLDL
225x10x2
225x12

Ghetto GHRs
3 sets of 10

Coke
10-15-2009, 08:40 AM
Way to be stepping to those squats!!

Brian C
10-15-2009, 02:44 PM
Way to be stepping to those squats!!

Slowly but surely pal, thanks

Brian C
10-17-2009, 03:01 PM
Sumo
135x5
225x5
315x5
*add belt
365x5
405x5
*add loose briefs
455x1
455x1
455x1
495x0(stuck at bottom of knee)
495x0(SAME)
405x1
405x1

DB Rows
140x12
140x12

Standing Cable Crunches
130x10
130x10

Felt good today. Really wanted to get 5PPS on the DL, but stalled at the knee on both attempts. I was gassed after that, so just hit a couple more 405s.

Brian C
10-20-2009, 11:50 AM
Floor Press
Thumb from Smooth
135x10
225x10
275x5
Pinky on Ring
295x5
315x2
Index on Ring
335x3
355x1

Bench Reps
225x15

Rolling DB Ext
60s x8x3

CSR
4 PPS x15
5 PPS x8

Rope Pressdowns
Stack X12x3

Coke
10-20-2009, 12:21 PM
Damn good lifting for both days bro.

Brian C
10-21-2009, 09:25 AM
Damn good lifting for both days bro.

Thanks buddy

DGabe24
10-21-2009, 10:47 AM
Good work in here man, keep hittin it hard.

Brian C
10-21-2009, 11:59 AM
Good work in here man, keep hittin it hard.

Thanks Dave. See you monday?

Brian C
10-21-2009, 12:10 PM
135x5
225x5
315x2
*Add Belt/loose Briefs
315x20
365x15
405x10

Kneeling Cable Crunches
Stack x20x3

Very quick day today, but effective. I had little time today because I had to take my kids on their class trip to a pumkin patch, then I have to be in work early because of the potential Phillies NLCS clinch. I have to ride a bike for 12 frickin hours among standing on corners all day down the stadium. Kindve a buzz kill on the festivities, especially when last year I worked in the dugout for every home playoff and World Series game. Being on the field for the World Series win last year was one of the best experiences of my life. This year Ill be outside crackin heads on Broad st with all the looters. I have no problem with all the celebration, sh it id be out there too getting wasted in the intersections, but when it comes to property destruction, Im fukin layin the smack down. That sh it aint cool at all. Anyway, LETs GO PHILS! Back to Back its ours!

DGabe24
10-21-2009, 12:13 PM
Thanks Dave. See you monday?

We back in Philly on Monday?? Then I'll be there!

Brian C
10-22-2009, 09:48 PM
WE WIN!!! Bring on the stinkin yanks....Long night at work after the game, but no real problems. Got my drink on afterwards to celebrate and stopped around 7am, so yeah training was put on hold till tommorrow. Even Ray Liotta can appreciate what the Phils have accomplished...
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