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Brian Hopper
11-15-2011, 05:59 AM
I'm really enjoying the 3/5/1 variation of 5/3/1. I'm making my best gains handling some heavy singles a little more often.

I only did it for two cycles, but this time i'm starting off with it so we'll see how it goes. I'm not going to hit singles for a few weeks. I'm going to keep doing some reps. But every week might be different, because i'm done doing high rep deadlifts. I'm stopping at 5 reps, lol, i'll just go up in weight and do another set of 3-5.

Brian Hopper
11-15-2011, 06:03 AM
Thanks. When you did it the other way before, did you just switch week 1 and week 2 with the same percents?

Yeah, you can do 5/3/1 and just switch week 1 and 2 and those %'s. Then it would like this:

Week 1:
65% for 5 reps
75% for 5 reps
85% for 5 reps or more
Week 2:
70% for 3 reps
80% for 3 reps
90% for 3 reps or more
Week 3:
75% for 5 reps
85% for 3 reps
95% for 1 rep or more
Week 4: DELOAD
40% for 5 reps
50% for 5 reps
60% for 5 reps

Either way is fine, I just like the 3/5/1 layout because I have a lighter day in the middle and I can do something different if I didn't want to squat, bench or deadlift.

Brian Hopper
11-15-2011, 06:06 AM
Good deal dude, already back at it with a new plan of attack.Yes sir, I'm a man on a mission!!!!


dude i saw your meet video!! fantastic lifting brotha!!! you are truly blessed!!!
Thanks alot Chase, I appreciate it!!!


Like the 351 your following. 5 week as a different exercise is pretty interesting idea, should be good.
Yeah, I got that idea from Matt Rhodes. He is doing it with his deadlift, so I figured I would try it for all three. This should keep me fresh and keep me from getting bored doing the same three lifts every week.

I'm going to stick with it my entire training cycle and see how it works out for me when I compete. If it doesn't go good, then i'll make some more changes.

Tim K
11-15-2011, 08:00 AM
I only did it for two cycles, but this time i'm starting off with it so we'll see how it goes. I'm not going to hit singles for a few weeks. I'm going to keep doing some reps. But every week might be different, because i'm done doing high rep deadlifts. I'm stopping at 5 reps, lol, i'll just go up in weight and do another set of 3-5.

Agreed 100%. But on occasion, I still like to try to hit 10 reps on deadlifts. I can't ever see any reason to do more than that. I much prefer 3 reps are fewer. :D

Brian Hopper
11-15-2011, 10:21 AM
Tuesday
11/15/11
SQ/DL

Warm-up
Bike x 10minutes

Squat
Bar x 10
150 x 5
150 x 5
240 x 5
315 x 3
360 x 3
Added knee sleeves
405 x 5
405 x 5
405 x 5

3" deficit pulls
225 x 5
315 x 3
365 x 3
405 x 5
405 x 5

Dimmel deadlifts
225 x 12
225 x 12
225 x 12

GHR
BW x 8
BW x 8

Back raises
BW x 10

Shurgs
135 x 10
225 x 10
315 x 10
315 x 10
315 x 10


****************************************
A good day today. I didn't want to put my knee sleeves on, but I still need to play it safe. I'm still going to keep away from my belt, and only put it on when I need it. I threw in the dimmel deads, and i'm still not sold on them.

April Mathis
11-15-2011, 01:02 PM
Yeah, you can do 5/3/1 and just switch week 1 and 2 and those %'s. Then it would like this:

Week 1:
65% for 5 reps
75% for 5 reps
85% for 5 reps or more
Week 2:
70% for 3 reps
80% for 3 reps
90% for 3 reps or more
Week 3:
75% for 5 reps
85% for 3 reps
95% for 1 rep or more
Week 4: DELOAD
40% for 5 reps
50% for 5 reps
60% for 5 reps

Either way is fine, I just like the 3/5/1 layout because I have a lighter day in the middle and I can do something different if I didn't want to squat, bench or deadlift.

Ok thanks. From looking at what you did the precentages you used seemed like a good start for reps. I wanted to do a little more reps squatting for a bit so that gives me a good idea on where to start for multiple sets of 5s or 3s with possibly a couple extra on the last set since I've mostly done doubles and singles for quite awhile and wasn't real sure on what to start with, whether I actually try the routine or not. It does make alot of sense though, so I may try the entire routine for all the lifts at least 2-3 times through at some point.

Coke
11-15-2011, 01:38 PM
Looking ever solid Brian.

Brian C
11-15-2011, 03:47 PM
Nice day Bri! I never thought Dimmels did much for me.

Brian Hopper
11-15-2011, 05:55 PM
Ok thanks. From looking at what you did the precentages you used seemed like a good start for reps. I wanted to do a little more reps squatting for a bit so that gives me a good idea on where to start for multiple sets of 5s or 3s with possibly a couple extra on the last set since I've mostly done doubles and singles for quite awhile and wasn't real sure on what to start with, whether I actually try the routine or not. It does make alot of sense though, so I may try the entire routine for all the lifts at least 2-3 times through at some point.

Your welcome. I am starting this cycle light, so I don't get burned out too early. For my bench I am starting with a 315 1RM and 450 1RM for my squat and deadlift. This might be a good change for you.

Brian Hopper
11-15-2011, 05:55 PM
Looking ever solid Brian.

Thanks alot Coke!!!

Brian Hopper
11-15-2011, 05:57 PM
Nice day Bri! I never thought Dimmels did much for me.

Thanks alot B!! Yeah, i'm pretty sure I won't go back to them. I would rather do some GM's instead. Which is what I was thinking when I was in the bathroom washing my hands and about to leave, lol.

HJP
11-16-2011, 02:31 AM
All major exercises in that session. Looks solid!

Brian Hopper
11-16-2011, 07:51 AM
All major exercises in that session. Looks solid!

Thanks!!!

ThomasG
11-16-2011, 09:17 AM
Solid squatting!

Brian Hopper
11-16-2011, 09:56 AM
Solid squatting!

Thanks!!!

NickAus
11-17-2011, 06:26 AM
Fantastic work Tank!!

JSully
11-17-2011, 07:30 AM
I dig the deficit pulls. Nice work.

Tim K
11-17-2011, 08:41 AM
I like to use Mineral Ice on my knees before I squat. Helps get the blood flowing and keeps them warm. Its really nice when you add the knee sleeves.

Brian Hopper
11-17-2011, 11:57 AM
Fantastic work Tank!!
Thanks Nick!!!


I dig the deficit pulls. Nice work.
Thanks Sully!!!


I like to use Mineral Ice on my knees before I squat. Helps get the blood flowing and keeps them warm. Its really nice when you add the knee sleeves.Tim, I just bought some blue heat from EFS, but I haven't got a chance to use it yet. I'll probably give it a go tomorrow.

Brian Hopper
11-17-2011, 08:12 PM
Thursday
11/17/11
Upper Accessory

Chain suspended shoulder presses
Bar set at nose level
Bar x 10
115 x 5
135 x 5
135 x 5
185 x 5
205 x 5
225 x 5
225 x 5
255 x 2

Chain suspended bench lockouts vs. double minis
Bar set at 3brd
145 x 5...Index finger on smooth
145 x 5
195 x 5
235 x 5
235 x 5...Thumb length from smooth
235 x 5
165 x 3...Raw comp grip (POR)
165 x 3
165 x 3

Medium grip pulldowns
110 x 10
140 x 10
160 x 10
160 x 10

Rolling DB extensions
30 x 10
40 x 10
50 x 10

Bicep curls
40 x 10
60 x 10
60 x 10
60 x 10

Bent over side raises
20 x 10
20 x 10

Panora pressdowns w/ a green band
3 x 20


******************************************
Alot of work today, lol. I felt pretty good about the shoulder presses and the lockout work. I am thinking about doing this on my accessory days. I'll do some sort of shoulder press and lockout work. I'm just not sure about the rest. I don't want to overdue it, so I need to figure out how much assistance work I should do.

HJP
11-18-2011, 01:43 AM
Damn that's a lot of volume! Big session.

Brian Hopper
11-18-2011, 04:34 AM
Damn that's a lot of volume! Big session.

Yes it was, lol. Thanks Hayden!!!

NickAus
11-18-2011, 04:43 AM
Please keep us updated on what you choose bro, always good to hear!!

Great upper day!!

Tim K
11-18-2011, 05:42 AM
Big volume day. After reading through it, I've done enough work that I can skip my own pressing and hit deadlifts tonight!

JSully
11-18-2011, 08:08 AM
Funny, I did strict OHPs yesterday. I was just thinking about what to put in my next block instead of strict OHPs an was considering some type of overhead lockout with the bar starting at forehead or whatnot. I was wondering if anybody else did the same thing and voila, I come in here.

Sweet. Strong presses too.

Brian C
11-18-2011, 08:55 AM
Great day again B! I kindve like that outtake on accessory day. Ive been beating myself up figuring out what I want to do now on this day. Definately thinking some lockout work myself.

GazzyG
11-18-2011, 09:56 AM
Now I'm back I'm looking forward to following your journal again.

Can't believe how quickly you've got back to the heavier weights after the op.

Gives me loadsa hope after my lapse lol.

Coke
11-18-2011, 06:37 PM
Nice seeing you with some sidebar work bro.

Mark!
11-18-2011, 09:55 PM
Crapload of volume man, great work.

Brian Hopper
11-19-2011, 10:39 AM
Please keep us updated on what you choose bro, always good to hear!!

Great upper day!!
Thanks Nick, I sure will.....the wheels are turning :)


Big volume day. After reading through it, I've done enough work that I can skip my own pressing and hit deadlifts tonight!
Thanks Tim, it definitely was.


Funny, I did strict OHPs yesterday. I was just thinking about what to put in my next block instead of strict OHPs an was considering some type of overhead lockout with the bar starting at forehead or whatnot. I was wondering if anybody else did the same thing and voila, I come in here.

Sweet. Strong presses too.
Thanks Sully!!! I'm trying to think of my knee and doing them standing still bothers me even though i've done them in the past. So I wanted to do them from a dead stop, and I like these better anyways.

Brian Hopper
11-19-2011, 10:42 AM
Great day again B! I kindve like that outtake on accessory day. Ive been beating myself up figuring out what I want to do now on this day. Definately thinking some lockout work myself.
Thanks BC!!! I'm pretty positive that i'll keep some shoulder work and some lockout work on my accessory day. But what to do after that is what's killing me, lol. I don't want to do to much and spend to much time in the gym. Plus, I need to make some time for some ab work.


Now I'm back I'm looking forward to following your journal again.

Can't believe how quickly you've got back to the heavier weights after the op.

Gives me loadsa hope after my lapse lol.
Thanks alot Gazzy!!!


Nice seeing you with some sidebar work bro.
Thanks Coke!!!


Crapload of volume man, great work.
Thanks Mark, it might of been too much, but I felt good and I feel good right now.

CHASE TRUSNOVEC
11-19-2011, 07:49 PM
crazy chain work homey!!! thtat mustv felt interesting for sure!

Brian Hopper
11-19-2011, 08:31 PM
crazy chain work homey!!! thtat mustv felt interesting for sure!

Thanks alot Chase!!!

Brian Hopper
11-20-2011, 12:07 PM
Sunday
11/20/11
ME-Upper

Floor presses
Bar x 10
135 x 10
135 x 5
225 x 5
275 x 5
315 x 5
Added wrist wraps
340 x 5
340 x 5
340 x 5

Dead press
135 x 5
185 x 2
55% of 1RM....Last week I went heavier then I should of...
230-8x1

Incline DB presses
65 x 20
75 x 18
85 x 10...gassed

Dips
BW x 15
BW x 15
BW x 15

Nosebreakers
95 x 10
115 x 10
135 x 10
135 x 9...gassed, lol


****************************************
I haven't done floor presses in awhile, and I do plan on throwing them in more. I'm thinking maybe every 4 weeks or so. It took me awhile to get warmed up though, my joints were killing me. I'm still screwed up with what to do on this day and my accessory day. I'm really looking forward to going back to my regular training split once i'm done with rehab. This will solve all my problems, lol. I normally don't train on Sunday but since my daughter doesn't have school this week I needed to make some changes. Tomorrow I will go in and probably do some box squats vs. green bands and maybe some block pulls vs. bands or speed pulls in a JSB vs. quaded minis. I'm not sure yet on which DL movement i'll do.

jkstrength
11-20-2011, 12:11 PM
Nice work in here Brian! How you like the Dead Presses? Notice any carryover? I'll be adding them in this cycle.

Brian Hopper
11-20-2011, 12:20 PM
Nice work in here Brian! How you like the Dead Presses? Notice any carryover? I'll be adding them in this cycle.
Thanks!!! This is my second time doing them, so it's still early. I'm starting light with 50% of my 1RM and I'm going to build my way up adding 5% each week. Hopefully this will keep me from putting a lot of strain on my pecs and shoulders. Since its pretty light, im using a lot of power and speed to press it off the pins. So far last week and this week the bar has been set right at chest level.

Tim K
11-20-2011, 12:24 PM
Looking good Brian - floor presses and dead presses in one session. It looks pretty brutal.

GazzyG
11-20-2011, 12:54 PM
Great work Brian!

What's a Dead Press, btw?

Coke
11-20-2011, 05:01 PM
Looks pretty good, not a bad idea to go a different route for now.

joey54
11-20-2011, 05:47 PM
Mixing it up well. Will be nice when all the restrictions are lifted.

Brian Hopper
11-20-2011, 05:56 PM
Looking good Brian - floor presses and dead presses in one session. It looks pretty brutal.
Thanks Tim. It actually wasn't that bad because the dead presses were light, lol.


Great work Brian!

What's a Dead Press, btw?
Thanks Gazzy!!! They are pin presses, but they are done with the bar at chest level. So you start off the pins. Its suppose to help build the power off your chest.


Looks pretty good, not a bad idea to go a different route for now.
Thanks a lot Terry!!!


Mixing it up well. Will be nice when all the restrictions are lifted.
Thanks!!! Yeah, I'm looking forward to it. 5-1/2 more months and I can go back to normal.

Charles Fay
11-20-2011, 06:12 PM
I did alot of pin presses when i was younger before i tore my pecs up. I definately feel they helped alot with my raw bench, but i do think they were pretty rough on my shoulders over time.

HJP
11-21-2011, 03:01 AM
Nice stuff. I am planning on implementing floor presses into the routine. Just briefly, what was your routine before rehab? I don't think I was reading your journal long before the injury.

NickAus
11-21-2011, 03:45 AM
I vote block pulls 4" vs bands.......no one seems to do them but they are great...and hard.

Great pressing day if you ask me!!

Brian Hopper
11-21-2011, 10:18 AM
I did alot of pin presses when i was younger before i tore my pecs up. I definately feel they helped alot with my raw bench, but i do think they were pretty rough on my shoulders over time.
That's why I am doing them light and more with speed. Hopefully they won't tear me up, lol. But if I feel like they are I will stop.


Nice stuff. I am planning on implementing floor presses into the routine. Just briefly, what was your routine before rehab? I don't think I was reading your journal long before the injury.
I was doing something like this:
Monday-DL
Tuesday-BP
Wednesday-Rest
Thursday-SQ
Friday-Shoulders
I actually might go back to that here soon and just do my rehab work on Thursday with my squats and do some light rehab on Sundays.


I vote block pulls 4" vs bands.......no one seems to do them but they are great...and hard.

Great pressing day if you ask me!!
Well, I started to do them, but the bands I picked were too much. So I did them without bands, but next time i'll do them with some different bands.

Brian Hopper
11-21-2011, 10:30 AM
Monday
11/21/11
SQ/DL

Warm-up
Bike x 10mins

Box squat w/the cambered bar vs. green bands
Bar x 10
Added bands
Bar x 5
110 x 5
Looped the band over 25lb plates...(more tension)
110 x 5
200 x 2
200 x 2
290 x 2
290 x 2
Added knee sleeves
340 x 2
380 x 2
430 x 2
470 x 2

4" block pulls
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3

Front squats
150 x 5
240 x 5
240 x 5
240 x 5

Reverse hypers
180 x 10
270 x 10
270 x 10
270 x 10

DB shrugs
100 x 10
120 x 10
120 x 10


****************************************
I'm pretty wore out after that. I haven't done box squats vs bands or block pulls in a long time and I felt like I need to break a PR, lol. I enjoyed doing the squats and they felt good, but the block pulls didn't. I tried out my new EFS lever belt and so far i'm not a fan. I'll give it a try a couple more sessions and see how it goes. I did take video and i'll post it up as soon as I can.

HJP
11-21-2011, 01:23 PM
Well done, pulling after Squats is always hard. You nailed it though. How you then did Fromt Squats I don't know lol solid work Brian, no wonder you are worn out!

Brian Hopper
11-21-2011, 02:52 PM
Well done, pulling after Squats is always hard. You nailed it though. How you then did Fromt Squats I don't know lol solid work Brian, no wonder you are worn out!

Thanks Hayden. I was planning on doing some leg presses instead but someone else was using it, so I did the front squats instead.

Brian Hopper
11-22-2011, 10:39 AM
XMsY8kbCKpI

Brian C
11-22-2011, 02:51 PM
Great week of training Bud. Lots of volume. 4 inch block pulls im finding pretty difficult. Never used this height before, and I suck at it lol, so ill be hitting them myself more often. Everything looking strong in the vid, great stuff!

Brian Hopper
11-23-2011, 08:21 AM
Great week of training Bud. Lots of volume. 4 inch block pulls im finding pretty difficult. Never used this height before, and I suck at it lol, so ill be hitting them myself more often. Everything looking strong in the vid, great stuff!

Thanks alot B!!! I haven't done them in so long and it showed, they kicked my ass. You can't really tell in the video, but that last set was hard. Thanks again buddy.

Brian Hopper
11-23-2011, 10:07 AM
Bodyweight:
After reading JSully's post about my weight, and I did some thinking. So I've decided to stay where I'm at and not try to drop down. It will be easier for me to maintain and get stronger then it would for me to try and lose weight and get strong. I think my weight is perfect for me, so I will maintain @ 245-250. I want to thank JSully for his input and helping me realize the facts.

Training program:
I've decided to go back to my old training split. So now it's going to look like this:

Monday-Deadlift/Back
Tuesday-Bench/Triceps
Wednesday-OFF
Thursday-Squat/Rehab
Friday-Shoulders/Biceps/Light triceps
Saturday-OFF
Sunday-OFF

Of course if this doesn't workout with my rehab then I'll go back to what I was doing. I should be able to start this next week. So we'll see how it goes.

Coke
11-23-2011, 01:56 PM
Wow, definitely a killer effort all around!!

Brian Hopper
11-23-2011, 02:18 PM
Wow, definitely a killer effort all around!!

Thanks a lot Coke!!!

jkstrength
11-23-2011, 08:45 PM
Looks like a solid plan Brian. Hope the rehab is going well!

HJP
11-24-2011, 02:19 AM
Plan looks solid! Interested to see how it goes.

NickAus
11-24-2011, 03:39 AM
Good plan.

Really liked that video, strong!!

Brian Hopper
11-24-2011, 04:45 AM
Looks like a solid plan Brian. Hope the rehab is going well!


Plan looks solid! Interested to see how it goes.


Good plan.

Really liked that video, strong!!

Thanks a lot guys, I was also giving some thought about going back to WS template. I wasn't sure about my rehab, and the split I'm going to start will allow me to get it in. Maybe in the future.

Brian Hopper
11-24-2011, 04:48 AM
HAPPY THANKSGIVING!!!!

CHASE TRUSNOVEC
11-26-2011, 01:36 PM
loved the squat and pull video brotha!! hope you had a great thanksgiving!!

Brian Hopper
11-26-2011, 04:09 PM
loved the squat and pull video brotha!! hope you had a great thanksgiving!!

Thanks a lot Chase!!!

Brian Hopper
11-28-2011, 10:23 AM
Monday
11/28/11
DL-Back

3" Deficit pulls
135 x 10
135 x 5
225 x 5
225 x 5
340 x 5
390 x 3
430 x 5
430 x 5
430 x 5

Rack pulls
Bar set below my knees
135 x 5
225 x 5
315 x 5
405 x 5
500 x 5
500 x 5

Pulldowns
125 x 10
165 x 10
185 x 10
145 x 10

Seated rows
140 x 10
180 x 10
200 x 10
200 x 10

Barbell shrugs
135 x 10
225 x 10
315 x 10
315 x 10


****************************************
Not a bad day, but I will probably never pull at Gold's again...lol. I just was getting comfortable. But other then that, I can't complain.

jkstrength
11-28-2011, 12:13 PM
Nice pulling session!

PermanentBulk
11-28-2011, 12:27 PM
Nice pulling. You keep getting better at a high level.

HJP
11-28-2011, 01:35 PM
Nice pulling Brian. How does the body feel going straight from the deficits into rack pulls?

NickAus
11-29-2011, 04:46 AM
Great day of pulls Tank!!

JSully
11-29-2011, 08:01 AM
what happened at golds to make you not want to pull there?

oh, and that's some insane volume, great job. strong pulls

Brian Hopper
11-29-2011, 08:39 AM
Nice pulling session!
Thanks!!!


Nice pulling. You keep getting better at a high level.Thanks!!!


Nice pulling Brian. How does the body feel going straight from the deficits into rack pulls?
Thanks Hayden, I'm a little too sore today and not in a good way. I should of done some light GM's instead. This is something i'll probably start doing next week.


Great day of pulls Tank!!
Thanks Nick!!!


what happened at golds to make you not want to pull there?

oh, and that's some insane volume, great job. strong pulls
Thanks Sully. Nothing really, I just didn't feel safe pulling from a deficit. I would do speed pulls or rack pulls there. Just not heavy pulls from the floor.

Brian Hopper
11-29-2011, 08:58 AM
Tuesday
11/29/11
ME-Upper

Bench press
Bar x 10
135 x 10
135 x 10
185 x 5
235 x 5
270 x 5
300 x 5
300 x 5
300 x 5

Board presses
2brd
315 x 5
365 x 4
365 x 4

Nosebreakers
95 x 10
95 x 10
95 x 20


****************************************
Not a good day. Although I did get what I was going for on the bench, I just feel really beat up from the rack pulls. Well, I think it's from the rack pulls. On the right side of my body from my waist up is pretty sore and banged up. It hurts when I breath, sneeze, cough and all of the above. It affected my performance some because I couldn't get into a good setup. So I cut my workout short and hope everything will be ok for Thursday so I can squat.

Tim K
11-29-2011, 09:50 AM
If you're feeling beat up, there is no shame is cutting things short on accessory work. You've told me that more than once. :D

April Mathis
11-29-2011, 11:50 AM
I think I feel that way after every squat or deadlift day, lol. That's why I never bench the day after squatting or pulling. If you train 2 days in a row you could just bench on the first day. That might make a difference.

Coke
11-29-2011, 12:25 PM
I will probably never pull at Gold's again

I'm hearing you bro, there's a time and place for everything, lol.

Brian Hopper
11-29-2011, 07:35 PM
If you're feeling beat up, there is no shame is cutting things short on accessory work. You've told me that more than once. :D
Haha, good point.


I think I feel that way after every squat or deadlift day, lol. That's why I never bench the day after squatting or pulling. If you train 2 days in a row you could just bench on the first day. That might make a difference.
I really never have that problem when I was doing this routine before. I'll keep it like this for a little bit and see how it goes then i'll change it if I have to.


I'm hearing you bro, there's a time and place for everything, lol.Yeah, it wasn't that bad. I just didn't feel comfortable pulling there.

covpride
11-29-2011, 08:20 PM
Good work man, such an inspiration.

HJP
11-29-2011, 11:47 PM
You got what you wanted on the Bench = mission accomplished. Accessory is accessory. Important but by no means necessary 100% of the time. Truly strong bro, keep up the great work

Brian Hopper
11-30-2011, 07:23 AM
Good work man, such an inspiration.
Thanks!!!


You got what you wanted on the Bench = mission accomplished. Accessory is accessory. Important but by no means necessary 100% of the time. Truly strong bro, keep up the great work
Thanks alot!!! Good news is, I feel much better. I guess I was just pretty damn sore.

Brian C
11-30-2011, 08:40 AM
Great 2 days of volume B! Hope your feeling better.

Brian Hopper
11-30-2011, 10:41 AM
Great 2 days of volume B! Hope your feeling better.

Thanks B, i'm feeling better today, thanks.

NickAus
11-30-2011, 02:03 PM
Great news brother!!

Brian Hopper
11-30-2011, 03:21 PM
Great news brother!!

Thanks, but I spoke too soon. I started feeling achy all over again and was getting chills. All this happened out of the blue. But I still don't have those back pains like I did yesterday so that's a plus.

I finally have my 6 month doctor visit for my knee tomorrow, and I still plan on going in and hitting some squats. But I'll go by feel. Hopefully I'll feel good enough to at least get my squats in.

Brian Hopper
12-01-2011, 10:51 AM
Thursday
12/01/11
SQ-Rehab

Squat
Bar x 10
150 x 5
150 x 5
240 x 5
340 x 5
390 x 5
Added knee sleeves
430 x 5
430 x 5
430 x 5

Box squats
315 x 10
315 x 10
315 x 10

Leg presses on "The Green Machine"
Single-leg
1 pps x 8
1.5 pps x 8
2 pps x 8
2.5 pps x 8

Single legged box jumps
4"
BW x 10
BW x 10
6"
BW x 10

Walking/Jumping lunges
BW+15 x 10 steps each leg
BW+25 x 10 steps each leg

Pull throughs
50 x 10
70 x 10
90 x 10

Lying leg curls
80 x 10
100 x 10
120 x 10
80 x 15

Decline sit-ups
BW x 10
BW x 10
BW x 10


*****************************************
Great day today, and I better be sore tomorrow, lol. I know it looks like alot of volume, but alot of that is rehab work for my knee. The free squats felt pretty good, and they should. The box squats got hard on my second and third set, my lower back was pumped.

Here are few highlights from today:
-The 6" box jump with the single leg is a PR height for me since the surgery. Last week I was trying to do them on a 4" block and I was all over the place. I'm still not as quick as my right leg, so I just do them pretty much one at a time and slow.
-First time i've done pull throughs since the surgery. I still have to becareful standing wide like that, but i'm sure i'll be fine once I work my way up.
-That's also the heaviest I have gone on the leg curls since my surgery. It use to hurt so bad, and my hamstrings were so weak, but now they are coming around. I was going to do SLDL, but my back was fried.

BTW, if anyone wants to know what a walking/jump lunge is, you do your walking lunges like you normally would. On the leg you step out with you drive hard off the floor and explode off the ground and land with your feet side-by-side. I'm not sure if there is a proper name for it, this is what I call it.

GazzyG
12-01-2011, 11:06 AM
Huge amount of work in that session bud! Hope you're feeling alright. And damn straight you'll be sore tomorrow, haha!

Brian Hopper
12-01-2011, 11:57 AM
Huge amount of work in that session bud! Hope you're feeling alright. And damn straight you'll be sore tomorrow, haha!
Thanks Gazzy!!!

HJP
12-01-2011, 09:23 PM
Damn!! Good work. Your knee must be getting really stable now. Rehab has been awesome

Coke
12-01-2011, 10:23 PM
Moving on strong, big leg day effort.

NickAus
12-02-2011, 04:09 AM
Really pleased you smashed that work-out brother!!

Strange but this last 5 days when I wake up my lower back has been very sore for not apparent reason.

Tim K
12-02-2011, 08:24 AM
Great training session Brian!

Brian Hopper
12-02-2011, 10:44 AM
Damn!! Good work. Your knee must be getting really stable now. Rehab has been awesome
Thanks Hayden!!! It does feel alot better, but it still needs some work.


Moving on strong, big leg day effort.
Thanks alot Coke!!!


Really pleased you smashed that work-out brother!!

Strange but this last 5 days when I wake up my lower back has been very sore for not apparent reason.
Thanks Nick. Does the soreness go away after you wake up?


Great training session Brian!
Thanks alot Tim!!!

Brian Hopper
12-02-2011, 10:57 AM
Friday
12/02/11
DE-Upper

Speed bench vs double minis
Bar x 30
Added bands...
Bar x 5
95 x 5
135 x 3...Thumb length from smooth
135 x 3
135 x 3
155 x 3...Pinkie on the ring (raw grip)
155 x 3
155 x 3
175 x 3...Index on the ring (geared grip)
175 x 3
175 x 3

Standing shoulder press
135 x 5
185 x 3
225 x 1
245 x 1
265 x 1

DB shoulder presses
50 x 20
50 x 20
50 x 20

Facepulls
60 x 12
80 x 12
100 x 12
100 x 12

Incline Tate presses
30 x 20
40 x 15
50 x 12


***************************************
I'm back doing my speed work :) I'm going to start with a 3 week wave with minis, and then i'll go to monster minis for another 3 weeks. My speed felt pretty good considering how I haven't done them in a couple months. I was also going to add some boards and hit some lockout work, but I was flying solo today. I worked up to a heavy single on the OHP, so I guess you can say that's a PR. I just wanted a number to go by so I can figure out my %'s. I did take video and i'll post it up either tonight or tomorrow.

Tim K
12-02-2011, 12:04 PM
Like the standing shoulder press!

GazzyG
12-02-2011, 12:06 PM
Monster pressing all round, Bri!

Brian Hopper
12-02-2011, 01:35 PM
Like the standing shoulder press!


Monster pressing all round, Bri!

Thanks guys!!!

Brian Hopper
12-02-2011, 01:38 PM
pvVvLhP6Zbs

Coke
12-02-2011, 05:41 PM
Killer shoulder pressing and all, digging the speed work.

Brian Hopper
12-02-2011, 07:21 PM
Killer shoulder pressing and all, digging the speed work.

Thanks Coke!!!

Brian C
12-02-2011, 08:15 PM
Excellent 2 days of training Bri! Great speed on the bench too

covpride
12-03-2011, 06:21 AM
Great work Brian, killing it like always.

Brian Hopper
12-03-2011, 01:57 PM
Excellent 2 days of training Bri! Great speed on the bench too


Great work Brian, killing it like always.

Thanks guys!!!

HJP
12-03-2011, 08:32 PM
Good work man!! Nice quick presses

Brian Hopper
12-04-2011, 05:45 AM
Good work man!! Nice quick presses

Thanks Hayden!!!

-JM-
12-05-2011, 08:18 AM
I'm back doing my speed work I'm going to start with a 3 week wave with minis, and then i'll go to monster minis for another 3 weeks. My speed felt pretty good considering how I haven't done them in a couple months. I was also going to add some boards and hit some lockout work

I think youre going to be breaking out the shirt soon hmmm?

Two big sessions there Brian. Always impressive.

Brian Hopper
12-05-2011, 09:33 AM
I think youre going to be breaking out the shirt soon hmmm?

Two big sessions there Brian. Always impressive.

We'll just have to wait and see :)

Thanks alot Justin!!!

Brian Hopper
12-05-2011, 09:42 AM
Monday
12/05/11
DL-Back

6" block pulls
135 x 5
225 x 5
315 x 3
405 x 3
495 x 3
Added belt
585 x 3
635 x 3
505 x 5
505 x 5

GM's w/ the cambered bar
150 x 5
200 x 5
240 x 5
290 x 5

Pull-ups
BW x 6
BW x 6
BW x 6

CSR
Single-arm
1pps x 10
1.5pps x 10
2pps x 10
2.5pps x 10

Shrugs
135 x 8
225 x 8
315 x 8
405 x 8
405 x 8
315 x 12
225 x 20

Coke
12-05-2011, 06:31 PM
Huge pulls bro, great overall effort.

Brian Hopper
12-05-2011, 07:59 PM
Huge pulls bro, great overall effort.

Thanks a lot Coke!!!

t gale
12-05-2011, 08:52 PM
nice work as usual Hopp. good amount of volumn as usual

Brian Hopper
12-05-2011, 09:11 PM
nice work as usual Hopp. good amount of volumn as usual

Thanks Tim, I'm really trying to pull over 700 raw next year.

thecityalive
12-05-2011, 09:21 PM
Was digging though an old thread of yours...just curious...did you end up getting a 4XL in the super heavy knee sleeve?

CHASE TRUSNOVEC
12-05-2011, 09:59 PM
great pulling Brian!! definitely looking forward to using the block pulls this cycle!!!

HJP
12-06-2011, 01:15 AM
Big pulling! Love it bro.

Brian Hopper
12-06-2011, 08:58 AM
Was digging though an old thread of yours...just curious...did you end up getting a 4XL in the super heavy knee sleeve?
Yeah, I bought a 5XL a couple months ago and I just recently bought a 4XL but I haven't tried them out yet.


great pulling Brian!! definitely looking forward to using the block pulls this cycle!!!
Thanks alot Chase!!!


Big pulling! Love it bro.
Thanks Hayden, I was going to do some speed pulls after the block pulls but decided not to.

Brian Hopper
12-06-2011, 08:58 AM
H36bTpDOgTc

Brian Hopper
12-06-2011, 09:13 AM
Tuesday
12/06/11
ME-Upper

Floor presses
Bar x 10
135 x 10
135 x 5
225 x 5
315 x 3
365 x 1
Added wrist wraps
405 x 1
405 x 1
405 x 1
315 x 10

Dead press
60% of 1RM
250 x 2
250 x 2
250 x 2
250 x 2
250 x 2
250 x 2

Flat DB presses
100 x 10
100 x 10
100 x 10

Dips
BW x 10
BW+45 x 10
BW+45 x 10
BW x 15

DB Kickbacks
35 x 10
40 x 10
45 x 10

Seated chest press
250 x 10
250 x 10
160 x 20


****************************************
Ok day today, I was hoping for more on the floor presses. It felt a little heavy, but this was also the first time I've gone that heavy. I did get some video and i'll post it up as soon as I can.

Brian C
12-06-2011, 01:00 PM
2 nice days Bri! Have you been following any programming, or just mixing things up?

Brian Hopper
12-06-2011, 05:58 PM
2 nice days Bri! Have you been following any programming, or just mixing things up?

Thanks B!!! I'm sort of doing both, I'm following 3/5/1 and doing my own as well. It's nothing that's set in stone. I set my numbers low for the 3/5/1 program but after each cycle, I'll go up in weight. I'm also not going to failure on my last set. I'm doing it everyother weekend, so we'll see how I react to it.

April Mathis
12-06-2011, 08:29 PM
what's the point of the dead press for assistance with such light weight and those kind of reps/sets?

Coke
12-06-2011, 08:46 PM
Dig the killer vid(s), beastly as ever dude.

Brian Hopper
12-06-2011, 09:17 PM
what's the point of the dead press for assistance with such light weight and those kind of reps/sets?I'm just starting off light and building it up slowly. If I go too heavy it tears up my shoulders and pecs, so I'm trying something different this time.

Brian Hopper
12-06-2011, 09:18 PM
Dig the killer vid(s), beastly as ever dude.

Thanks Coke!!!

borracho
12-07-2011, 08:57 AM
Nice job on the floor presses Brian...how do you like the DB floor presses?

Brian Hopper
12-07-2011, 09:53 AM
Nice job on the floor presses Brian...how do you like the DB floor presses?

Thanks alot!!! I've never done them before so I couldn't tell you.

Brian Hopper
12-07-2011, 09:54 AM
O_bNDluZW18

Brian Hopper
12-07-2011, 10:08 AM
Wednesday
12/07/11
SQ-Rehab

Box squat w/ the buffalo bar vs. 190lbs of chains
Bar x 10
Added chains
Bar x 5
150 x 5
240 x 3
290 x 3
330 x 3...Added knee sleeves
380 x 1...Added belt
420 x 1
470 x 1
510 x 1...PR by default :)

Dead squats
240 x 2
330 x 2
420 x 2
470 x 1
470 x 1
470 x 1

Leg presses on "The Green Machine"
Single-leg
1pps x 10
2pps x 8
2pps x 8
2pps x 8


****************************************
A pretty good day today. I haven't had that much weight on my back in a long time and it felt alright. I've never really done a max attempt with this amount of chain weight before so that 510+190 of chains is a PR....for now :) The dead squats were harder then I remember, lol. But they are something i'm going to work in the mix and hopefully get my squat up in weight. I didn't really have that much time left to train so I hit some single legged leg presses for my rehab. I also finished up with some standing calf raises, but I can't remember the weights. I did take video and i'll post it up as soon as I can.

MarcusWild
12-07-2011, 12:54 PM
Even if it was a PR by default, that's still a strong squat! Great work.

Brian Hopper
12-07-2011, 02:24 PM
Even if it was a PR by default, that's still a strong squat! Great work.

Thanks alot Marcus, I appreciate it!!! I'll probably do those again in about 4-6 weeks and hopefully post a bigger number.

Brian Hopper
12-07-2011, 06:16 PM
Video from today...

-RtWb-y6W1A

thecityalive
12-07-2011, 10:46 PM
Good lord, you recovered fast. Amazing work Brian. I never realized how wide your squat is until I saw it from the front.

HJP
12-08-2011, 12:49 AM
That's a lot of weight! Fine squatting! Awesome to see man

LuNa
12-08-2011, 01:28 AM
I like how your session says squat rehad and you then go on to set a PR with 510+190 in chains.

Nice work as always Brian!

NickAus
12-08-2011, 01:37 AM
I have missed some HUGE sessions bro!!

Can you say recovered?

Nice!!

-JM-
12-08-2011, 03:42 AM
No more comments about a hooky knee. Its quite clearly fixed!!! :)

Impressive squattage Hopp.

Brian Hopper
12-08-2011, 06:31 AM
Good lord, you recovered fast. Amazing work Brian. I never realized how wide your squat is until I saw it from the front.
Thanks!!! Yeah, I might of went a little wider on those sets. My stance does look pretty wide on that video.


That's a lot of weight! Fine squatting! Awesome to see manThanks Hayden!!!


I like how your session says squat rehad and you then go on to set a PR with 510+190 in chains.

Nice work as always Brian!
LOL, thanks alot Luna. My focus is still to squat as heavy as I can, and then my assistance work will be my rehab work. But I was short on time, so I only did the single-legged leg presses.


I have missed some HUGE sessions bro!!

Can you say recovered?

Nice!!
Thanks alot Nick!!!


No more comments about a hooky knee. Its quite clearly fixed!!! :)

Impressive squattage Hopp.
Thanks alot Justin. It might feel good, but I still have 5 more months of rehab. Like my PT told me, each month of rehab is like a grade in school. So right now my knee is in the 7th grade, lol.

Brian Hopper
12-08-2011, 06:33 AM
Now it's time to go do some speed bench and some shoulders :strong:

I'll bench vs double minis and im going to focus on a new grip which will be ring finger on the ring.

Brian Hopper
12-08-2011, 09:59 AM
Thursday
12/08/11
DE-Upper

Speed bench vs. double minis
Bar x 20
Added bands
Bar x 5
95 x 3
ROR
135 x 3
135 x 3
135 x 3
160 x 3
160 x 3
160 x 3
185 x 3
185 x 3
185 x 3

Shoulder presses
135 x 5
160 x 5
180 x 10

DB shoulder presses
55 x 15
55 x 15
55 x 15

Facepulls
70 x 12
90 x 12
110 x 12
110 x 12

Rolling DB extensions
30 x 10
40 x 10
55 x 10
55 x 10
55 x 10

Bicep curls w/ EZ curl bar
45 x 8
65 x 8
85 x 8
95 x 8
65 x 15

Pec-dec flyes
100 x 10
120 x 10
140 x 10
Superset with...
Tricep pushdowns w/ a fatbar
70 x 15
90 x 15
110 x 15


**************************************
I felt pretty good today so I just kept going, lol. My speed felt pretty good and I kept my rest down to 45 seconds between sets so it went by fast. I moved my bench grip out one finger and i'm hoping to see a difference. I also started my first cycle of 5/3/1 for my shoulder press, and that went well also. Just a nice and easy day in the gym and i'm looking forward to the rest over the next 3 days :)

Brian C
12-08-2011, 08:08 PM
Super squat session Bri! Im giving ring on ring a shot myself. Feel like I can get a better push off the chest.

HJP
12-08-2011, 11:54 PM
Got a lot done!! Solid work. Fair enough to keep going if it feels good

NickAus
12-09-2011, 05:10 AM
Great work Tank!!

LuNa
12-09-2011, 05:18 AM
Great work Brian, definitely a big session.

Tim K
12-09-2011, 05:35 AM
The chain suspended squats are awesome! Big volume on chest!

GazzyG
12-09-2011, 05:42 AM
Horrendous weights being lifted all round lol

ThomasG
12-09-2011, 07:35 AM
Hmmm you must go fast as fuck on your speed bench.

Coke
12-09-2011, 01:45 PM
Digging the squat vid, bordering on perfection throughout!!

t gale
12-10-2011, 10:47 AM
awesome vid man. some very strong squats!!! like the suspend squats may try them some time soon

Brian Hopper
12-10-2011, 06:09 PM
Super squat session Bri! Im giving ring on ring a shot myself. Feel like I can get a better push off the chest.
Thanks a lot B!!! The little bit I did, felt pretty good. So we'll see how it works out.


Got a lot done!! Solid work. Fair enough to keep going if it feels good
Yes sir, thanks Hayden!!!


Great work Tank!!
Thanks a lot Nick!!!


Great work Brian, definitely a big session.
Thanks Luna, bigger the better, lol.


The chain suspended squats are awesome! Big volume on chest!
They are really tough, but hopefully worth it.


Horrendous weights being lifted all round lol
Thanks Gazzy!!!


Hmmm you must go fast as fuck on your speed bench.They were, lol. My rest period was about 45 seconds between sets.


Digging the squat vid, bordering on perfection throughout!!Thanks Coke!!!


awesome vid man. some very strong squats!!! like the suspend squats may try them some time soon
Thanks a lot Tim!!!

Brian Hopper
12-12-2011, 12:22 PM
Monday
12/12/11
DL-Back

3" deficit pulls
135 x 5
135 x 5
Added deficit
225 x 5
315 x 3
405 x 3
495 x 3...Added belt
545 x 3
585 x 1
585 x 1

This is for you Nick.....
Speed pulls vs quaded monster minis
135 x 2
135 x 2
225 x 2
225 x 1
275 x 1
275 x 1
315 x 1

Pullups
BW x 8
BW x 8
BW x 8

Chuck V rows
80 x 10
100 x 10
100 x 10

Shrug machine
1pps x 10
2pps x 10
3pps x 10
4pps x 10
4pps x 10
4pps x 10

Decline sit-ups
BW x 10
BW x 10
BW x 10


****************************************
Not a bad day considering how I didn't feel like training and I feel a little sick...again. I wanted to get some heavy weight in my hands. This was the first time I pulled heavy off a 3" deficit and I'm not sure how I feel about it. It puts me in a hard pulling position. I'm thinking about keep the heavy pulls off a 2" deficit and keepin the rep work off a 3". So I'll probably go for a PR in two weeks off a 2" deficit. I also haven't done any speed pulls in a long time. That last set of 315+bands killed me, lol. I got video so you'll see what I mean.

jkstrength
12-12-2011, 05:39 PM
Nice work today Brian!

Brian Hopper
12-12-2011, 06:17 PM
Thanks a lot buddy!!!

Tim K
12-12-2011, 06:34 PM
Moving some big stuff there Brian!

NickAus
12-12-2011, 07:24 PM
Damn fine day pulling, huge 3" deficit work......I will test mine sumo soon off 2" I'm like you any more and it feels unsafe for max singles.

Cheers for the speed pulls, quad monsters are tough!!

Brian C
12-12-2011, 08:50 PM
Great pullin B!

ThomasG
12-12-2011, 09:06 PM
Solid pulling.

I agree with your thoughts on deficits. I believe above 2" deficits should be used for sub-maximal and speed work.

HJP
12-13-2011, 01:38 AM
Massive pulling Brian!! Lots of good work in there. Interested to see how your PR goes from the 2". Will be good!!

LuNa
12-13-2011, 01:53 AM
Nice pulling Brian. Good thoughts on the deficit pulls.

Coke
12-13-2011, 07:12 AM
Very well with the pulling dude!!

Brian Hopper
12-13-2011, 10:27 AM
Moving some big stuff there Brian!
Thanks alot Tim!!!


Damn fine day pulling, huge 3" deficit work......I will test mine sumo soon off 2" I'm like you any more and it feels unsafe for max singles.

Cheers for the speed pulls, quad monsters are tough!!
Thanks Nick, yeah i've decided to just do rep work on a 3" deficit and test my strength levels off a 2". It wasn't that bad untill I got to 315+bands, then they kicked in and it was tough.


Great pullin B!
Thanks alot BC!!!

Brian Hopper
12-13-2011, 10:30 AM
Solid pulling.

I agree with your thoughts on deficits. I believe above 2" deficits should be used for sub-maximal and speed work.
Thanks alot Thomas!!! Yep, I agree and that's what i'll do from now on.


Massive pulling Brian!! Lots of good work in there. Interested to see how your PR goes from the 2". Will be good!!
Thanks alot Hayden!!! My best pull off a 2" deficit is 635.


Nice pulling Brian. Good thoughts on the deficit pulls.
Thanks alot Luna!!!


Very well with the pulling dude!!
Thanks alot Coke!!!

Brian Hopper
12-13-2011, 10:32 AM
Video from yesterday...
IQfufRHo-u4

Brian Hopper
12-13-2011, 10:46 AM
Tuesday
12/13/11
ME-Upper

Bench press
Bar x 15
135 x 10
135 x 5
225 x 5
315 x 5
365 x 5
375 x 3...Added wrist wraps
375 x 3
375 x 3
315 x 10

Incline DB presses
60 x 10
70 x 10
80 x 10

Dips
BW x 10
BW x 15
BW x 15

Chest press machine
100 x 10
130 x 6...gassed out
100 x 10

Nosebreakers
95 x 10
115 x 10
135 x 10

Behind-the-head DB extensions
Single arm
35 x 10
45 x 10
45 x 10

****************************************
Today's benching felt really good and light. I didn't have any boards so I did a rep set at the end instead. I'll do some lockout work on my DE session, so i'll drop my speed sets down to about 6 sets, keep the bands on and do some 2 board work.

ThomasG
12-13-2011, 11:10 AM
Solid benching. I thought you were doing 5/3/1?

MarcusWild
12-13-2011, 03:02 PM
Great work on the deads. It looks like on some sets you have a wider grip or your legs are narrower. Are you using the same grip on all of them? The 495 and second 585 have a decent gap between your thigh and hand at lockout.

Brian Hopper
12-13-2011, 06:50 PM
Solid benching. I thought you were doing 5/3/1?

Thanks Thomas. I'm doing a modified version of 5/3/1. I was suppose to start another cycle today, but I decided to just lift some heavy weight, just to get a feel for it.

Brian Hopper
12-13-2011, 06:53 PM
Great work on the deads. It looks like on some sets you have a wider grip or your legs are narrower. Are you using the same grip on all of them? The 495 and second 585 have a decent gap between your thigh and hand at lockout.

Thanks Marcus. I did change my grip from pinkie/index finger on the ring to thumb length from smooth. I was having a hard time getting my hips down and getting a comfortable grip at the same time. Although gripping the bar wide felt good, I felt awkward pulling the weight like that.

Brian Hopper
12-13-2011, 07:08 PM
I'm thinking about doing a meet March 24th which will be the Raw United Beau Moore Classic. I plan on starting my training cycle the first week of the new year which should give me 12 weeks. My goal of course would be around 1750-1800, but we'll see how these next few weeks go. I plan on squatting heavy on Thursday, not for a 1RM but maybe some heavy doubles or triples. Depending on how I feel when I go in, next week I might attempt some 1RM's and see where im at. That way I can determine my numbers for my 12 week meet cycle. I'll keep you guys updated...

HJP
12-13-2011, 10:44 PM
Love reading your journal, keeps me motivated as I see what is possible. Benching looks strong. Considering a raw meet in the near future too...

LuNa
12-14-2011, 01:08 AM
Very cool to see you getting into a meet again. Best of luck with the 12 week cycle!

JSully
12-14-2011, 06:36 AM
solid pulls.. I like deficits but anything higher than 2" is such a disadvantageous position. My best from a 2" is 635 and 585x3. I damn near pulled 585x1 from a 6" deficit, but couldn't lock it out because I was out of position. Regardless, your pulls are solid. That quad mini setup is ridic!! lol

strong benching too, great job.

Tim K
12-14-2011, 06:36 AM
A 1,750 total is completely doable Brian! I really don't see that as an issue with the way your recovery and training has been progressing. Shooting for an 1,800 is where the fun is!

borracho
12-14-2011, 10:18 AM
Thanks alot!!! I've never done them before so I couldn't tell you.

Ah fuck. I misread. :/

Nice defict DLs, BTW.

Brian Hopper
12-14-2011, 09:00 PM
Love reading your journal, keeps me motivated as I see what is possible. Benching looks strong. Considering a raw meet in the near future too...

Thanks Hayden, I appreciate it!!! Yeah, I'm not 100% sure on the meet. The only reason I want to do it is because I'm off that weekend and it's about 30-45 minutes away.

Brian Hopper
12-14-2011, 09:02 PM
Very cool to see you getting into a meet again. Best of luck with the 12 week cycle!

Thanks a lot Luna!!!

Brian Hopper
12-14-2011, 09:09 PM
solid pulls.. I like deficits but anything higher than 2" is such a disadvantageous position. My best from a 2" is 635 and 585x3. I damn near pulled 585x1 from a 6" deficit, but couldn't lock it out because I was out of position. Regardless, your pulls are solid. That quad mini setup is ridic!! lol

strong benching too, great job.

Thanks a lot Sully!!! We'll see how the rep work off the 3" turns out. Hopefully I'll feel ok on Monday to attempt a PR off a 2" deficit :)

Brian Hopper
12-14-2011, 09:11 PM
A 1,750 total is completely doable Brian! I really don't see that as an issue with the way your recovery and training has been progressing. Shooting for an 1,800 is where the fun is!

I think so too, we'll just have to wait and see.

Brian Hopper
12-14-2011, 09:13 PM
Ah fuck. I misread. :/

Nice defict DLs, BTW.

It's all good, thanks!!!

NickAus
12-15-2011, 04:04 AM
Love the video bro!!

Awesome!!

Brian Hopper
12-15-2011, 05:18 AM
Love the video bro!!

Awesome!!

Thanks!!!

Coke
12-15-2011, 12:07 PM
Truly fine sets on the flat bench!!

Brian Hopper
12-15-2011, 04:52 PM
Truly fine sets on the flat bench!!

Thanks alot Coke!!!

Brian Hopper
12-15-2011, 05:02 PM
Thursday
12/15/11
Squat

Squat
Bar x 10
150 x 5
150 x 5
240 x 3
240 x 3
330 x 3
420 x 3
510 x 2...Added belt and sleeves
560 x 2
600 x 1
600 x 1
330 x 10
355 x 10
380 x 10

Leg presses
Single leg
1pps x 8
2pps x 8
2.5pps x 8

Lying leg curls
80 x 10
100 x 10
100 x 10

Finished off with some standing calf raises...


****************************************
I'm a little disappointed in my squat today. I was hoping to hit about 620-630, but that first set of 600 was alot harder then I thought, so I decided to do it again. I think the only way i'm going to get my squat moving is by focusing on my free squats and take away the box. I've been down this road before and i'm not sure why I went back. If I squat against bands or chains, it will still be a free squat. I'm going to squat heavy again next week and then deload after that and then that should put me 12 weeks out to get ready. So pretty much the first week of the new year it will be time to get down to business.


Today's video...
7tfvYnd6ilQ

t gale
12-15-2011, 07:52 PM
nice job Hopp. yeah i, also think free squatting works best for raw, but throw the box in every once in awhile for speed work

HJP
12-15-2011, 07:57 PM
Even though it felt tough that 600 looked pretty smooth!

April Mathis
12-15-2011, 09:50 PM
Both sets of 600 looked fairly easy to me. I think 620-630 would have went based on that. Far out from a meet I wouldn't be that disappointed with hitting fairly easy singles with 600 without peaking or anything.

I agree box squats don't do shit for raw squatting. I have been having good success lately with using bands and chains pretty often with free squat. Each of these different weeks: Week 1 Heavy squat w/chains, Week 3 heavy squat w/bands, Week 5 heavy squat straight weight. Then a few light sets of 5 (up to 375-415) on the other weeks along with pulling heavy. I did this before the last meet too (except that I wasn't pulling much at the time and was sometimes closer together) before hitting a easy 630, even if it was called a little high, without really peaking or planning for a meet. Right now I think my squat is around 700 (but with wraps) even not close to a meet. Did 465+420 chains and 505+very large bands choked (about equal to a blue+green on each side) in the last few weeks (both not real max attempts). Just an idea for you to consider if you're looking for something different to try. My squat was stalled around 600 or just above for awhile before this just mostly doing regular free squats progressively heavier along with some of the dead squats from chains and similar like you have been doing.

Brian Hopper
12-16-2011, 04:53 AM
nice job Hopp. yeah i, also think free squatting works best for raw, but throw the box in every once in awhile for speed work
Thanks alot Tim. If I do box squats, it will only be for speed.


Even though it felt tough that 600 looked pretty smooth!Thanks alot Hayden, I appreciate it!!!


Both sets of 600 looked fairly easy to me. I think 620-630 would have went based on that. Far out from a meet I wouldn't be that disappointed with hitting fairly easy singles with 600 without peaking or anything.

I agree box squats don't do shit for raw squatting. I have been having good success lately with using bands and chains pretty often with free squat. Each of these different weeks: Week 1 Heavy squat w/chains, Week 3 heavy squat w/bands, Week 5 heavy squat straight weight. Then a few light sets of 5 (up to 375-415) on the other weeks along with pulling heavy. I did this before the last meet too (except that I wasn't pulling much at the time and was sometimes closer together) before hitting a easy 630, even if it was called a little high, without really peaking or planning for a meet. Right now I think my squat is around 700 (but with wraps) even not close to a meet. Did 465+420 chains and 505+very large bands choked (about equal to a blue+green on each side) in the last few weeks (both not real max attempts). Just an idea for you to consider if you're looking for something different to try. My squat was stalled around 600 or just above for awhile before this just mostly doing regular free squats progressively heavier along with some of the dead squats from chains and similar like you have been doing.Thanks alot April. That's what my game plan is from now on. Whenever I squat against bands or chains, i'll ditch the box and free squat. If your squatting heavy with chains on week 1, bands on week 3 and straight weight on week 5, what are you doing on week 2, 4 and so on? Are you pulling and squatting on the same day?

Brian Hopper
12-16-2011, 09:24 AM
Friday
12/16/11
DE-Upper

Speed bench vs double minis
Bar x 20
Added bands
Bar x 10
135 x 3...ROR
160 x 3
185 x 3
185 x 3
185 x 3
185 x 3
Added 2brd
225 x 3...Thumb length from the smooth
275 x 3
315 x 3
315 x 3

Standing shoulder presses
70%-145 x 3
80%-170 x 3
90%-190 x 9
Drop sets
135 x 10
135 x 10

Chest press machine
160 x 15
160 x 15
160 x 15

Facepulls
80 x 10
100 x 10
100 x 10

DB kickbacks
35 x 10
45 x 10
55 x 10
35 x 10

Barbell curls
45 x 10
65 x 10
85 x 10
85 x 10


****************************************
Not bad day, my speed felt good and fast. I only did 6 sets of speed work because I didn't do any lockout work on Tuesday. I finished my 3 week wave with the mini bands today, so i'll do straight weight next week and then move on to double monster minis the following week. I'm going to stick with the speed work for the rest of this meet cycle and see how it works out in the end. I saw a 5/3/1-westside hybrid template online that I really like, but i'm still a little worried about trying it. I wouldn't change my bench setup with the ME/DE work. But here is a example of how my lower body days would look:

Monday:
Max effort deadlift/dynamic squat
5/3/1-deadlift
10x2 Squat (50%-60% 1RM)

Thursday:
Max effort squat/dynamic deadlift
5/3/1-squat
8x3 Deadlift (50% 1RM)

If I did this then I would keep the weight light and just focus on speed for both lifts. I wouldn't do box squats for speed, instead I would do paused squats. Also, on my 5/3/1 days, I would only do my 3 working sets and stop. I wouldn't do any drop sets for reps. It's just something i've been thinking about.

April Mathis
12-16-2011, 11:34 AM
Thanks alot April. That's what my game plan is from now on. Whenever I squat against bands or chains, i'll ditch the box and free squat. If your squatting heavy with chains on week 1, bands on week 3 and straight weight on week 5, what are you doing on week 2, 4 and so on? Are you pulling and squatting on the same day?

Yes squat light/pull heavy on the weeks in between. I just do a few sets of 5 squats light up to like 375-415. So on a 55lbs. bar would be 145x5,235x5,325x5,375x5, and sometimes 415x5. Couple sets at whatever the heaviest weight is. Always something easy so like 415 on a regular bar or 375 on one of the other bars, whichever I use. Usually I have been squatting without a belt or anything on this day just because I like to and it's not heavy anyways. Then, after that I pull heavy.

Tim K
12-16-2011, 12:42 PM
Lots of goodness in the last page. I'm learning a lot reading through Brian's work and April's comments. Thanks!

Brian C
12-16-2011, 02:01 PM
I really like that setup for your lower work B. Interested to see how it works.
Squats looked good in the vid, nice and strong.

NickAus
12-16-2011, 06:20 PM
That actually looks fantastic Tank, no question that will work IMO.

HJP
12-16-2011, 08:50 PM
Speed and ME dead/squat opposites on same day looks good... Like it!

Brian Hopper
12-17-2011, 03:07 PM
Yes squat light/pull heavy on the weeks in between. I just do a few sets of 5 squats light up to like 375-415. So on a 55lbs. bar would be 145x5,235x5,325x5,375x5, and sometimes 415x5. Couple sets at whatever the heaviest weight is. Always something easy so like 415 on a regular bar or 375 on one of the other bars, whichever I use. Usually I have been squatting without a belt or anything on this day just because I like to and it's not heavy anyways. Then, after that I pull heavy.Thats cool, i've been thinking about going back to sq/dl on the same day, but im not sure yet. So far I enjoy doing them on different days.


Lots of goodness in the last page. I'm learning a lot reading through Brian's work and April's comments. Thanks!
Thanks Tim...anything we can do to help.


I really like that setup for your lower work B. Interested to see how it works.
Squats looked good in the vid, nice and strong.
Thanks alot B!!! I'm still not 100% sure yet if i'm going to do it. I'm still thinking about it.


That actually looks fantastic Tank, no question that will work IMO.
Thanks Nick.


Speed and ME dead/squat opposites on same day looks good... Like it!
Thanks, I like the split that I saw, but i'm not sure yet if i'm going to do it.

April Mathis
12-17-2011, 05:43 PM
Thats cool, i've been thinking about going back to sq/dl on the same day, but im not sure yet. So far I enjoy doing them on different days.

That would still work fine. I just like doing both the same day and have never been able to pull heavy every week and make any decent progress anyways. My squat has been going better recently going very heavy often, but only every other week. Especially with bands or chains, because going up to 800+ top end and 550-650 bottom end does not work good every week.

But if you can do both every week or even twice a week and make good progress I see no reason not to. I would do everything more often if it worked for me, but I know it doesn't.

Coke
12-18-2011, 02:18 AM
Those squats were great Brian, the following effort was fine as well!!

Brian Hopper
12-18-2011, 08:15 PM
Those squats were great Brian, the following effort was fine as well!!
Thanks alot Coke!!!

Brian Hopper
12-19-2011, 09:32 AM
Monday
12/19/11
Deadlift

Deadlifts
135 x 5
135 x 5
225 x 3
315 x 1
405 x 1
Added belt
495 x 1
585 x 1
635 x 1
680 x 1 PR!

Shrug machine
200 x 10
290 x 10
380 x 10
470 x 10
515 x 10
515 x 10
340 x 15


****************************************
Done...I had to cut it short today and the rest of the week will probably be the same. I'll just go in and hit my main lift and maybe one or two accesory movements. I am so happy I hit that PR. Everything felt so heavy once I got to 495 and I was getting worried. So at the beginning of the year, this is the number i'll base my %'s off of for my meet cycle.


Video:
5svVemxSYz8

ThomasG
12-19-2011, 09:45 AM
Fuck yea!! 700 is around the corner! What do you credit the most for getting that PR? Deficit pulls, speed work etc?

MarcusWild
12-19-2011, 12:41 PM
Great job on the deadlift PR! That's great to set a PR before you start your training cycle for the meet.

Tim K
12-19-2011, 12:56 PM
Awesome PR!!!!

HJP
12-19-2011, 01:00 PM
Deadlift PR!!! Very nice!!! The 680 looked better than 635!

Brian Hopper
12-19-2011, 02:34 PM
Fuck yea!! 700 is around the corner! What do you credit the most for getting that PR? Deficit pulls, speed work etc?
Thanks, I'm shooting for 700 in March. I'm not sure yet, I haven't done enough speed work to tell a difference and I didn't notice anything different from the floor to credit deficit work. I'm going to start doing chain suspended good mornings again, because when I was doing them every other week, I PR'd on off a 4" block with 725.


Great job on the deadlift PR! That's great to set a PR before you start your training cycle for the meet.
Thanks a lot Marcus, it does feel good and I'm ready to pull 7!!!


Awesome PR!!!!
Thanks Tim!!!

Deadlift PR!!! Very nice!!! The 680 looked better than 635!Thanks a lot Hayden, it was hard that's for sure, lol.

joey54
12-19-2011, 07:09 PM
Gives a good benchmark to go on there.

Brian Hopper
12-19-2011, 08:12 PM
Gives a good benchmark to go on there.

Yeah, it felt good to hit a PR and get a number to base my training numbers off of.

CHASE TRUSNOVEC
12-19-2011, 08:37 PM
hey man that looked like an easy pr!!! great job man congrats!!!

Brian Hopper
12-19-2011, 08:49 PM
hey man that looked like an easy pr!!! great job man congrats!!!

Thanks Chase, I appreciate it!!!

GazzyG
12-20-2011, 05:27 AM
Huge pull, Brian, bet you're chuffed with that! :)

-JM-
12-20-2011, 06:14 AM
Great pull Brian. 700+ for next comp for sure.

Coke
12-20-2011, 07:10 AM
Ever the exception dude, superb pulls!!

borracho
12-20-2011, 07:34 AM
Congrats on the DL PR brother! Thats awesome!

Brian Hopper
12-20-2011, 10:22 AM
Huge pull, Brian, bet you're chuffed with that! :)
Thanks alot Gazzy!!!


Great pull Brian. 700+ for next comp for sure.
Thanks alot Justin, that's the goal!!!


Ever the exception dude, superb pulls!!
Thanks alot Coke!!!


Congrats on the DL PR brother! Thats awesome!
Thanks alot, I appreciate it!!!

Brian Hopper
12-20-2011, 10:30 AM
Tuesday
12/20/11
Bench

Bench press
Bar x 20
135 x 5
135 x 5
225 x 3
315 x 1
365 x 1
Added wrist wraps
405 x 1
430 x 1...Paused PR!!!
455 x 0
Added 2brd
405 x 3
405 x 3

Pressdowns
60 x 12
80 x 12
100 x 12
100 x 12

Rolling DB extensions
30 x 10
40 x 10
50 x 10


***************************************
Done...I'm pretty sure that 430 with a pause is a PR. I don't think i've benched more weight with a pause, I have done 450 touch and go so that's why I went for 455 but it was a no go today.

Coke
12-20-2011, 10:36 AM
Truly awesome, the 455 bench will be taking place soon enough!

GazzyG
12-20-2011, 11:54 AM
Good benching session, congrats on the PR.

Brian Hopper
12-20-2011, 06:03 PM
Truly awesome, the 455 bench will be taking place soon enough!Thanks alot Coke, maybe not by March...but next year!!! 455 is the most I ever benched. So 460 is the goal :)


Good benching session, congrats on the PR.
Thanks Gazzy!!!

Brian C
12-20-2011, 08:00 PM
Looks like ROR works well for you too! Great PR Tank!

joey54
12-20-2011, 08:11 PM
All Brian wants for Christmas is PR's all week.

Brian Hopper
12-20-2011, 09:22 PM
Looks like ROR works well for you too! Great PR Tank!

I hate to disappoint you, but I switched to POR after 405....I forgot to mention that. I do like it, but I was feeling a weird stretch on my bad pec that I didn't like, so I went back.

Brian Hopper
12-20-2011, 09:25 PM
All Brian wants for Christmas is PR's all week.

Oh yeah, who wouldn't...lol

April Mathis
12-20-2011, 09:51 PM
Great job on bench and deadlift prs. If you can get those numbers so far away from the meet now, 450+ bench and 700+ pull should be no problem by March.

LuNa
12-21-2011, 01:17 AM
Good job on the bench PR. How long is your pause normally, 1-2 seconds?

NickAus
12-21-2011, 02:38 AM
POWERHOUSE.........thats what come to mind when you deadlift.....just pure strength!!

Congrats on the PR Tank....well deserved big man!!

Brian Hopper
12-21-2011, 10:18 AM
Great job on bench and deadlift prs. If you can get those numbers so far away from the meet now, 450+ bench and 700+ pull should be no problem by March.
Thanks April. I'm going to see how my bench training goes, but 700 is definitely my goal in March.


Good job on the bench PR. How long is your pause normally, 1-2 seconds?
Thanks alot Luna. I'm not exactly sure, it was probably about a second.


POWERHOUSE.........thats what come to mind when you deadlift.....just pure strength!!

Congrats on the PR Tank....well deserved big man!!
Thanks alot Nick, I appreciate it!!!

Brian Hopper
12-22-2011, 11:08 AM
Thursday
12/22/11
Squat

Squat
Bar x 10
150 x 5
150 x 5
240 x 5
330 x 3
420 x 1
Added belt and knee sleeves
510 x 1
560 x 1

****************************************
Done...and not the day I was looking for or how I wanted to end the year. Everything felt heavy from the start and I knew it wasn't going to go good. So I stopped at 560 and shut it down. I won't be able to train tomorrow and next week i'm not training at all, so i'll be back the first week of 2012 and i'll be starting a 12 week meet cycle.

GazzyG
12-22-2011, 11:25 AM
Your knee went big style only a few months ago, now you're squatting a quarter ton again.

I'd call it a pretty decent end to the year :)

jkstrength
12-22-2011, 03:34 PM
Great squatting Brian! Hope you enjoy the week off.

Brian Hopper
12-22-2011, 07:25 PM
Your knee went big style only a few months ago, now you're squatting a quarter ton again.

I'd call it a pretty decent end to the year :)
Thanks a lot Gazzy, it wasn't what I wanted but I'll take it.


Great squatting Brian! Hope you enjoy the week off.Thanks a lot bro, I'm gonna try :)

HJP
12-22-2011, 09:38 PM
Been a tough year with the knee and you have stood up an gotten right back up to some great numbers. Impressive year and look forward to following your progress in 2012!!

Brian Hopper
12-22-2011, 11:58 PM
Been a tough year with the knee and you have stood up an gotten right back up to some great numbers. Impressive year and look forward to following your progress in 2012!!
Thanks alot Hayden, It sure has bro!!! I've learned alot about myself from this injury. I'm really looking forward to 2012. I may finally hit my main goal of pulling 700!!!

NickAus
12-23-2011, 02:04 AM
Merry Christmas Tank!!

Brian Hopper
12-23-2011, 09:33 AM
Merry Christmas Tank!!

Merry Christmas to you too!!!

JSully
12-23-2011, 11:15 AM
solid benching, grats on the pause PR..

don't fret the squats, thats still a solid sesh. whenever I get like that (where everything feels ridiculously heavy) I do a couple extra warmups with extra reps. Maybe 135x10, 185x10, 225x10 and then get into the working sets. Really loosens things up and gets the blood flowing. Just a thought.

Coke
12-23-2011, 02:29 PM
Amazing level with the squats, especially considering all you been through.

Best to you in 2012!!

Brian Hopper
12-23-2011, 05:51 PM
solid benching, grats on the pause PR..

don't fret the squats, thats still a solid sesh. whenever I get like that (where everything feels ridiculously heavy) I do a couple extra warmups with extra reps. Maybe 135x10, 185x10, 225x10 and then get into the working sets. Really loosens things up and gets the blood flowing. Just a thought.

Thanks alot Sully!!! I didn't even think about that. I'm sure that would of worked, thanks for the tip. I'll try that next time, but hopefully there won't be a next time, lol.

Brian Hopper
12-23-2011, 05:53 PM
Amazing level with the squats, especially considering all you been through.

Best to you in 2012!!

Thanks alot Coke, I appreciate it brother!!!

Same to you!!!

CHASE TRUSNOVEC
12-26-2011, 10:36 PM
hey man at least you had the self control to cut it off when you werent feeling well...God Bless brotha, hope you had a great Christmas!!

April Mathis
12-27-2011, 07:53 PM
Hey Brian, help me promote my website to anyone you know that may be interested. I just finished building it: http://mathistrainingsolutions.com/

I am using the money for travel costs to meets and to fund prizes for lifters at meets, not as profit. And I like to help people and talk about lifting anyways. I made a longer post in the powerlifting and strength training section, but don't know if it will be deleted or not. I don't think it violates the terms of use, but I'm not sure. I also added a signature to my profile so it shows up on my posts.

Brian Hopper
12-27-2011, 08:55 PM
hey man at least you had the self control to cut it off when you werent feeling well...God Bless brotha, hope you had a great Christmas!!

Thanks, I had to shut it down, lol. I was getting angry just thinking about it, lol.

Brian Hopper
12-27-2011, 08:58 PM
Hey Brian, help me promote my website to anyone you know that may be interested. I just finished building it: http://mathistrainingsolutions.com/

I am using the money for travel costs to meets and to fund prizes for lifters at meets, not as profit. And I like to help people and talk about lifting anyways. I made a longer post in the powerlifting and strength training section, but don't know if it will be deleted or not. I don't think it violates the terms of use, but I'm not sure. I also added a signature to my profile so it shows up on my posts.
Thats pretty cool. If I were you, I would start keeping a training log here. That way other lifters can see your style of training. If you do, I can add your journal as a "Pro Journal".....Just a thought.

April Mathis
12-27-2011, 09:44 PM
Thats pretty cool. If I were you, I would start keeping a training log here. That way other lifters can see your style of training. If you do, I can add your journal as a "Pro Journal".....Just a thought.

I can do that if you think it will be helpful. I can just copy and paste from my other one. You can make one for me like that then if you want. Post a link to it then in that post i made in the other section.

Brian Hopper
12-27-2011, 10:52 PM
I can do that if you think it will be helpful. I can just copy and paste from my other one. You can make one for me like that then if you want. Post a link to it then in that post i made in the other section.

I think it would. Just start a journal and let me know when you do.

NickAus
12-28-2011, 03:00 AM
That would be awesome April!!

April Mathis
12-28-2011, 11:25 AM
I think it would. Just start a journal and let me know when you do.

ok i will tomorrow after i lift so i have something to write

Brian Hopper
12-28-2011, 07:22 PM
ok i will tomorrow after i lift so i have something to write

Sounds good, i'll keep an eye out for it.

CHASE TRUSNOVEC
12-28-2011, 11:20 PM
yea i wouldnt have been happy about it either but its always funny..when you look back it was such a minor bump in the road :)

April Mathis
12-29-2011, 01:35 PM
Sounds good, i'll keep an eye out for it.

ok i did.

Brian C
12-29-2011, 08:56 PM
Has been a crazy year for you buddy, and you really pulled through with flying colors. Really look forward to see what you do in 2012.

Brian Hopper
12-29-2011, 09:29 PM
yea i wouldnt have been happy about it either but its always funny..when you look back it was such a minor bump in the road :)Your right, it is for fun. That's why I don't stress it much.


ok i did.
Done :)


Has been a crazy year for you buddy, and you really pulled through with flying colors. Really look forward to see what you do in 2012.
It sure has and i'm glad its behind me. Last year I started training for the Beau Moore Classic and for reason I stopped. This year I am planning on doing the same meet. Next week I will start my training. I'm also looking forward to see what you and the rest of your crew do in 2012, hopefully it will be a good year for all of us here on WBB.

Brian Hopper
12-29-2011, 09:40 PM
I got some equipment today for the garage and hopefully its a keeper. I got it from my uncle and as long as his son (my cousin) doesn't want it then I can keep it. So far what I got is a vertical leg press, roman chair (my favorite), seated calf machine, an adjustable bench, sit-up bench, 2-35's, 4-10's and 4-5's. My wife also bought me a pretty bad ass sony stereo for the garage gym. It's slowly coming together :clap:. I was also hoping to get some DB's, but I think my cousin wants them. I got everything on the side of the garage that I'm going to put it all, and I still have plenty of room for our SUV. I'll post some pics of the equipment some time this weekend.

April Mathis
12-29-2011, 11:03 PM
Thanks Brian, and for putting my website in your signature. I just noticed that.

Btw, you should look on craigslist and sometimes you can find plates and dbs for really cheap or sometimes people even give them away.

NickAus
12-29-2011, 11:31 PM
Nice new toys!!

skiboy
12-30-2011, 05:09 AM
Sounds Great Brian!!

Tim K
12-30-2011, 08:37 AM
Can't wait to see photos of the garage/gym!

Coke
12-30-2011, 09:12 AM
Great news on the acquired goods, look forward to seeing 'em.