Brandon Lilly: My Journal

[brandonlilly3]

Hey guys little background, I train at Guerrilla Squad Barbell in Richmond, KY. We follow a Westside template, with little variation from it ever. I most recently competed in the Pro/Am totaling 2150 missing 2205 on my deadlift. I am currently training for the Cell Block December 5th...

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Best Lifts

Squat-900
Bench-600
Deadlift-700

Total-2150

[brandonlilly3]

Cambered Bench 1''+ Deficit w/Dbl Monster Minis (140+/- @ Top, 70+/- @ Bottom)

2 BD

Warm-Up

225 x 5

275 x 3

315 x 1

365 x 1

385 x 1

405 x 1 PR

High Board

225 x 10

275 x 11

Close Grip Pushups

30, 23

Actually gotta say I was happy with this, felt explosive for the first time in ever. I had hope to get 425 but my previous off chest was 375 so this is a big PR to go lower and add weight. I thought everyone did very well tonight, hopefully I can get things rolling Monday as I plan to start bulking, I have done a depletion diet and was 260.3 before the workout.... So we will see in two months how it all plays out...

[Brian C]

Great work in your vids Brandon. Those Blue band Death squats look awesome. I gotta try those. Ill be following along your blog for sure.. GL.

[lil' power]

interesting accessories...yea blue band death squats look brutal, I'll have to lighten the load and give it a try.

[brandonlilly3]

9/25/2009

Box Squats w/225 lbs. Chain

Warm-Ups

325 x 2

375 x 2

425 x 2

375 x 2 x 2

425 x 2 x 2

Dumbbell Rows

80 x 50 reps each arm

Easy deload week in prep for Circa Max the next two weeks, everyone did excellent tonight. Felt really good to get back at it for the first "real" session after the meet. Things are looking up.

[MarcusWild]

Good to see you keeping a log here!

[brandonlilly3]

9/27/2009

Speed Bench w/80 lbs. Chains

Warm-Ups

185 x 3 x 3 Close Grip

185 x 3 x 3 Medium Grip

185 x 3 x 3 Competition Grip

Dumbbell Presses

80 x 15 x 4

Pull Ups

50 reps done over several sets

Lateral Raises

50 reps

Micro Band Pullaparts

50 reps

Well, after much discussion with people who are a lot stronger than me I am back doing speed work for my bench. If you have ever seen me bench raw I bench very controlled not ballistically and ballistic force is needed to bench big. I had stopped these workouts before because my joints got beat up, but looking back I had turned this workout into another heavy day by not being honest with myself and keeping the weight light. I am basing my bench off a 500 raw press, so I kept the weight at 40% or so, and will wave next week with 205, then 225 the next. I am excited for this new prospect of training, because I am training with Jake at 6 in the morning which doesn't cause any home grief because I get back about the time the wife and boy wake up. If my bench gets better or not, I believe I not to be doing this, and if I do it effectively it can only get better.

[brandonlilly3]

9/28/2009

Max Effort Squats

Warm-Ups

Suit Bottoms over Briefs

600 x 2

700 x 1

800 x 1

925 x Miss

925 x 1 PR (I was high, Jake called it an inch or so, in training I'll take it)

Lat Pulldowns

120 x 12 x 3

Man was this a bad idea? Since last Friday today was a planned deload in prep for Friday and our impending Circa Max. Well at 3:30 today my boss hands me a manuscript that informs me that I will be in training for work Friday evening, so I decided that I had to try and do something to help keep myself in the loop, and motivate the other guys. So I worked up as far as I could, and I cut the weight high, but I was starting to waiver in the hole and going any lower would have caused a dump, so I came up when I could still manage. It is what it is.... I was very very proud of Tim and Nick, they were able to push and get in some good work sets.

[brandonlilly3]

10/4/2009

Speed Bench w/80 lbs. Chain

Warm-Ups

205 x 3 x 6 sets

Dumbbell Bench

80 x 15 x 3 sets

Close Grip Triceps Pushdowns

80 x 100 reps

Barbell Curls

75 x 12 x 3 sets

Micro Band Pull Aparts

2 x A bunch of reps

Green Band Leg Curls

50 Reps

Very good day, quick work on all the sets. Felt a little slow on the first couple of sets but I am gonna chalk that up to being a little tired from the weekend travel. Jake and Tim looked great, this session provides me a little more flexibility to hit the accessory stuff. All in all I feel good about the potential that Sundays hold, just trying to keep it all in perspective.

[brandonlilly3]

10/5/2009

Sled Drags

2 plates x 180 feet

3 plates x 180 feet x 3 trips

Chest Supported Rows

90 x 15

140 x 12 x 3

Lat Pulldowns

120 x 10 x 3

GHR (Elevated)

50 reps

Pipe Curls

50 reps

I know I did some other stuff, but that stuff is top secret and I intend to keep it that way... Whatever, I just did so much **** I forgot it. We were halvsies last night Jake, myself, Matt, and Kyle did this bull****, and Rob, Adam, Nick and Tim pulled. Good night at the gym!

[brandonlilly3]

10/12/2009

Deadlift off 2" Deficit

Warm-Ups

405 x 5

495 x 3

585 x 1

635 x 1

500 x 5

Lat Pulldowns

200 x 10 x 3

Glute Hams

50 Reps

Back Raises

50 Reps

Reverse Hyper Rows

15 reps

Tonight was a good night for me, last few times I have deadlifted it has been ugly so the goal tonight was to get in some solid work and leave healthy. I did just that and feel like I can build from here. Glad to be back on the grind! Adam had a great night, Rob and Nick got in some heavy work too! Thanks for the vid Adam...

[Coke]

Sessions are super Brandon, major props.

[brandonlilly3]

First of all I want to say thank you to every single member at GSB... Every one of you pushes me in a different way, I would never attempt a meet without the support of you guys. Now for the breakdown.

Saturday morning got up at 6 a.m. felt pretty good, a little stiff and groggy but all in all I was feeling well, and like Jake and I talked, I don't know if it is the fact I have competed more recently than in the past, but I had no worries at all. We went to Cracker Barrell had a good breakfast and headed over.

Usually at this point I feel very nervous and almost sick, but I was calm, and looking forward to watching and hopefully lifting some very big weights. In the warm-up room the weight felt exactly how I had hoped, but my form felt off, I just didnt feel like I was staying as tight as I needed to. AJ Roberts and Louie gave me a couple of words of advice and that helped reset everything, and it was time to squat.

Squats

825- Good Lift, felt perfect! Got to depth fast, knees stayed out, and it came up fast.

910- Good Lift, meet PR. Again lift felt good, and it came up fast. I talked to Louie right after this lift and he said I needed to go for 950, bring my grip in a couple inches and "give it hell".

950-Good Lift, meet PR by 50 lbs. Felt good going down, started up and my torso got forward so I had to push really hard through a sticking point but on the video you cant tell so much. AJ, was really talking it up in my ear when I was on the platform, he was giving me cue after cue to really help me through the lift. Have to thank Matt for the knee wraps, on all 3 attempts they were perfect, tight but not painful, and even... Perfect job on the handling.

Bench

550- Good Lift, this is a solid opener for me, kind of lets me get a feel for where my strength is going to be. Felt ok, looked fast, but did not know how the next attempt would go.

610- Good Lift, meet PR, felt better, felt fast... AJ suggested 650

650- Good Lift, 50 lb. meet PR. Everything felt good here, just wish I had known how to set my shirt before the meet, AJ set it and adjusted it where he thought I needed it... Paid off!

Deads

660- Good Lift, felt bad, but it was quickly pointed out to me that my head stayed down, I think I was just thrown a bit that it was 660, I had written down 650, but whatever it was still an opener.

705- GoodLift, 5 lb. meet PR. I had some demons to wrestle with on this lift, 705 beat me twice at the Pro AM, and this lift would bust 2300. Everyone was pulling for me, and it paid off, came up fast and felt very strong.

725- Good Lift, 25 lb. meet PR. AJ called this one, and told me to turn my toes out to load my hamstrings. It went up solid, maybe had a little more left, but 725 was a great call.

Total

2325- From March of this year to Saturday, my total has gone up 300 lbs. (290 to be exact). I owe this to a lot of things, but it has really been a refocus and dedication to the sport that I love and having good people around me who push, and believe in me. I wanna give a huge shout out to Jake, he pushed me in and out of the gym all training cycle and it all came together at the meet, it was a pleasure competing with and against you.... Just gotta figure out to get that first place trophy from your hands just one time!! HAHA!! Rob, man I said all I need to say to you on the phone, it meant the world to me that you were there, because you understand what it meant to me. Adam, you have been the one guy who never lets me be satisfied, you keep getting in my ear about getting better, and staying true to my form and staying within myself, wished you were there but you are always there when it matters in training. Matt, Kyle, Tim, and Lance all you guys help me tremendously... Thank you all.

As to what I want to do from here, I want to squat over 1000, bench over 700, and get my dead rolling towards 800... I want 2500!!

[brandonlilly3]

Well I have set my sights squarely on the Iron House Classic on April 24th and have kinda mapped out my goals and ideas leading up to the meet. I'll break it down basically around each lift.

Squat- This lift has been going really well for me, I think that lots of band tension and repeated heavy attempts on speed days. I really think the ab/core work I do at home is paying dividends in keeping me upright so I am going to continue there as well. I think one thing I am going to do differently this time is how I work my lower back, I am going to add more reps to all my accessory movements to try and bulk my back up a bit... I really just need to keep pushing on the squat, I think my training has been very good here, just need to keep milking it until I stall...

Bench- I really need to work my lockout and full range in the shirt. My raw strength is going up well, and it is paying off in the shirt, I just need to maximize the carryover to the shirt. I really think I have a newfound confidence in the shirt based somewhat on having a shirt that I feel like works with my "natural" groove, and also adding in the speed work.

Deadlift- Basically I am only gonna pin pull against bands, and then every 5th week pull from a deficit, so the only time I will actually pull from the floor is the day of the meet. I have thought this out long and hard, and did not pull from the floor for 6 weeks prior to my last meet so this schedule will allow me to replicate that fact for much longer. Also more heavy shrugs.

Goals for the meet, I really want to break 2400. That is my only goal for the meet. If that means a 975 squat, 675 bench, and 750 deadlift so be it. I achieve what I think I will by then it should go down like this (with all 2nd attempts being meet PR's)

Squats- 900/960/1000

Bench- 600/660/700

Deadlift- 675/730/750

If I hit my 3rds that would be 2450, and a huge progression from my last meet. I am not saying that will happen, I am just saying that is what I am training for... The goal is 2400, the rest will be a bonus!!

I am going to go full bore in the 308 class, and try to keep my weight up around 305-310 and get comfortable there... I want to be the strongest I can be when the meet rolls around!

[brandonlilly3]

Gonna be keeping my log here again... Lots of people seem to be interested as to how my training has changed since Ive been at Lexen. You can keep up with what Im doing, Ill share a vid from today.


http://www.youtube.com/watch?v=z4z8fJ-m7DU

[Lones Green]

Gonna be keeping my log here again... Lots of people seem to be interested as to how my training has changed since Ive been at Lexen. You can keep up with what Im doing, Ill share a vid from today.


http://www.youtube.com/watch?v=z4z8fJ-m7DU

Looking good buddy

[J L S]

good to see you back brandon, was a keen follower of yours and daves logs on pro power...

[NickAus]

Lots for me to learn from here.

Great the way you write your thoughts out Brandon!!

[Brian C]

Welcome back. Looking good.

[brandonlilly3]

Thanks. I am still rejuvenating Pro Power. I had to stop for a little bit, but things are gonna be happening there. Not to detract from here Lol! I will be keeping my log current at both places.

[brandonlilly3]

8/30/2011

Medium Stance Squats to Parallel Box

Warm-Ups

3 sets of 8 with 3 heavy boat chains, and 4 smaller chains (Estimate 400-450 in chain)
________________________

Speed Pulls w/4 Chains

5 x 2 Sumo

5 x 2 Conventional
________________________

Back Raises Holding Sandbag

3 x 8

___________________________

Hyper and Abs Circuit

15 Hypers, 8 Weighted Sit Ups x 3

___________________________

Grip (Hangs) w/Fat Grips

Bwt x 3 x 30 secs
___________________________

Really good workout today. Im seeing a lot of improvement in areas I was previously lacking… Just gotta keep on moving up!

[brandonlilly3]

9/1/2011

9/1/2011 Shirted Bench

I was not able to train at Lexen due to a funeral I was attending, but here is what I did.

Bench Press

Warm-Ups

365 x 2

405 x 2

Shirt On

545 x 1 to 3 Bd

635 x 1 to 3 Bd

715 x 1 to 2 Bd

785 (Planned meet opener) x 1 to 2 Bd

825 (Planned 2nd attempt) x 1 to 1 Bd

__________________________

Tricep Pushdowns

3 sets x 12

__________________________

Lat Pulldowns

3 x 12

__________________________

Abs and Grip

That was it… Quick in and out, feeling good, and strong. Cant wait to bench!!

[brandonlilly3]

9/3/2011

9/3/2011

Squats Into Hanging Chains Set 1-1 1/2 Inch High

Warm-Ups

6 sets x 2

(Last set Chains were dropped close to parallel)

1 set Added 2 Plates and Reverse Green Band

_________________________

Pin 2 Pulls w/Quad Monster Mini Bands (250 @ Top)

Warm-Ups

315 x 3

365 x 3

405 x 3

455 x 3

495 x 1
________________________

Reverse Hypers

4 sets x 15

________________________

Abs w/Bands

4 x 10

________________________

[brandonlilly3]

9/4/2011

Speed Bench w/Hanging KB's

Warm-Ups

205 x 3 x 7 sets, 225 x 3
_____________________________

Lying Tricep Extensions w/Chains

4 x 12

1 x 20 (Chest Press)

_____________________________

Military Press w/SS Bar and Hanging KB

3 x 10

_____________________________

Face Pulls

3 x 15

_____________________________

Band Shoulder Raises

3 x 15

_____________________________

Awesome workout. The accessory work wasnt extremely hard today but we pushed the reps a little bit. Everyone is looking strong.

[brandonlilly3]

9/6/2011

Seated Goodmornings w/Dbl Monster Minis

Warm-Ups

185 x 6 x 3

___________________________

Stiff Leg Deads On 2 Inch Mat

315 x 8 x 4

___________________________

Hyper, GHR, Abs Circuit

15 reps per Movement x 3 circuits

___________________________

Bodyweight Hangs

3 x 30 secs

__________________________

[brandonlilly3]

9/7/2011

Max Effort 2 Board

Warm-Ups

315 x 3

365 x 3

405 x 2

455 x 2

495 x 1

545 x 1

585 x 1

615 x 1 PR

__________________________

Tricep Extensions

3 x 10

__________________________

Upright Rows

3 x 12

__________________________

Lat Pulldowns

3 x 10

__________________________

Ab Crunches

3 x 15

__________________________

[brandonlilly3]

9/10/2011

Free Squats To Hanging Chain

Warm-Ups

565 x 2

605 x 2

655 x 2

695 x 2

745 x 2

795 x 1

825 x 1

850 x1

_________________________

Pin 2 Pulls

Warm-Ups

585 x 3

635 x 3

675 x 2

700 x 1 x 3 sets

________________________

Back Raises Holding Sand Bag

3 x 10

________________________

Hypers, GHR’s, Abs

3 circuits, 15 reps each

________________________

[brandonlilly3]

9/11/2011

Speed Bench w/3 Chains

Warm-Ups

205 x 3 x 3

225 x 3 x 3

245 x 3 x 3

_______________________

Tricep Pushdowns

3 x 12

_______________________

Shoulder Press

3 x 10

_______________________

DB Press for Reps

3 x 25

_______________________

[brandonlilly3]

10/18/2011

Deadlift for Reps

Warm-Ups

405 x 5 x 5

315 x 8 x 3 (At top of Deadlift do a Shrug and hold)

_____________________________

Leg Curls

3 x 8 (Negative on the way down, explode up and squeeze at the top)

_____________________________

KB Swings and Hyper

50 lbs x 24 reps (One set, 6 shoulder width, 6 wide, 6 ultrawide, 6 narrow)

Hypers 3 x 12

_____________________________

Bamboo Bar Ab Crunches

(Hold the bar at your neck like a front squat and go sit ups)

60 x 16 x 4 sets

_____________________________

Grip Work

3 x 15

_____________________________

[brandonlilly3]

Article I just wrote...

The number one most asked question I have gotten since I have been training at Lexen is, "What is it like training with Chuck?" The simple answers are "its great" or "really intense". But a more in depth answer is hard to put down on paper. Chuck trains like every session is potentially his last, and definitely the most important. He has such an understanding of what it takes to succeed over and over in this sport. He has pushed himself to higher and higher levels as the gear and the times have changed. He was the first man to squat 1000 lbs. weighing under 275 lbs., he did it at 220. He has set numerous World Records and for that he is scarred, muscles torn, body bruised and surgically repaired. But one thing you will never see or hear from him, is the expectation that we adapt our training to accommodate his latest ache or pain. He pushes the limit every single workout.

Sometimes I wonder what drives him. He answered that when we were talking about the upcoming XPC Coalition meet, I asked "Do you think youll squat 1200 lbs.?" He never missed a beat and said "If thats a world record, I just want a world record, why else do you compete?" That marked a serious realization in how differently I view my own training, and myself. I tend to focus solely on "me" and tell myself to push for PR's and let that motivate me. But Chuck has a desire to not only compete, but to hold World Records, and all that goes along with that. He strives to beat himself and others. He lives to win. He lives to compete. In training, of course, coming from my background of using the Conjugate Method I fully expected a system much like what I was used to when I began training with Chuck. What I found was something familiar but totally different. We do waves and so on, but with a much different approach. Chuck is a huge believer in making things as difficult as possible. If something you are doing is coming easy, he will encourage you to change the position of the bar to make the movement harder. He wants every rep to be a physical and mental challenge.

"Lifting the weight in the best line, is not always the best way to get strong."- Chuck Vogelpohl

We do squats with hanging chains to make the lower portion of the squat extremely unstable, as most guys break down horribly in the hole, this makes you focus on staying tight even more because if you rush the down portion the chains sway, if you explode to hard the chains sway, so a simple squat becomes and exercise in tightness and timing. Sure a million other methods will work, but when you look at guys across the board where do they fall apart? In the hole. We do deadlifts with the bar way out in front, or with a Strongmans log, to change body position, anything that can break the movement up. Chuck has dedicated himself to figuring out what makes you stronger in and out of position. We are all experiments in understanding how things work, but we all push, because we all know that from 1000 failures, we find ourselves closer to understanding what WILL work.

Training with Chuck for me was not an opportunity to train with a man, but to train with a Powerlifting God, and Legend. Every single Tuesday (our lower accessory day) I find myself crawling on the floor, searching for understanding in how my body can hurt this badly without an open wound being exposed. I look around and I see Chuck still going, still pushing himself, all the while he is encouraging all of us to keep going, keep pushing beyond our previous bests. Training with Chuck comes a great expectation that you will push yourself as hard as he does. The sad reality is, that no matter what you do, he will do more, he will push harder, and you will be left feeling defeated workout after workout, but if you keep at it, and push yourself to YOUR limit day in and day out like Chuck does, you may not become a World Record holder, but you might find yourself a lot further along than you believed you ever could be. And in the end that is all Chuck expects of himself or anyone. The ability and heart to find a way to become better than you ever believed you could.

[J L S]

brandon, i have been meaning to ask you this for a while and im glad you post back on here, didnt want to do it on facebook

anyway, what is the main goal of your lower body accessory days (muscles targetted/weaker area's/technique etc)... I want to adopt the way you guys have altered the system so to speak as I think it will benefit me more than DE work~!

very nice article too

[vdizenzo]

Good article. Nice to have you aboard.

[brandonlilly3]

Hey guys been talking with Chris some and I will be keeping a dedicated journal here from now on, I just want to know what is the best way to reach you guys? What info are you looking for in my journal?

[blong]

I along with others really enjoy the videos you have posted on other sites and just your general information of daily sessions. I really appreciate seasoned lifters offering the chance to see what they do on a daily basis.

[vdizenzo]

I think just giving your training daily and then some narratives on training, diet, recovery, etc once in a while is great. Videos on occassion are excellent also.

[Brian Hopper]

I think just giving your training daily and then some narratives on training, diet, recovery, etc once in a while is great. Videos on occassion are excellent also.

I agree with Vin.

[-JM-]

You posted a sample days food on Outlaw a while back. It would be great to hear a bit more about your thoughts on diet/nutrition. There seems to have been a large shift in the idea that powerlifters should just be eating everything in sight.

[joey54]

Pretty much anything you can offer in here is awesome Brandon. Training videos, stories about training with Chuck V, diet are all cool to hear about.