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BrianCainIsHOT
02-13-2012, 08:01 PM
Back in the gym after about 9 months off now of doing nothing.
Previous max's (all gym lifts)
Squat - 630
Bench - 350
Dead - 585

As of now I'm not competing.
Max first day-week back
squat 555
bench 345
dead 500x5

So it looks like I haven't really lost much overall strength, but my working capacity really took a dive, sets of 5 on squats are murder and I get real beat up mid week. This will be the start of a 12 week cycle as Tone preps for a meet and I trail behind like a flaming pussy.

Bench tonight.
bar x 10
135 x 15
225 x 5
315 x 5
325 x 5
335 x 4 (got real loose through torso on last rep and took a dump)

close grip 2 board
315 x 5 easy
365 x 2-3 failed
345 x 5

pretty happy with where i'm at so far strength wise, my phsyique has definitely deteriorated and i'm real sloppy in the gut and small in the upper body but will be working on correcting it as time goes on.

Brian C
02-13-2012, 09:52 PM
Your still a sexy beast though. This is already my most favorite log. Good way to work it tonight. And your bench wasnt bad either.

Barbaccio
02-14-2012, 06:08 AM
You'll be fine Drew. You're a sh1tt0n stronger than you realize. When you finally understand just how strong you are, it's gonna be scary. You've got a 700lb squat in you and 405 on the bench isn't far off. We'll get there.

skiboy
02-14-2012, 08:29 PM
Good to have you back again Drew!
Cannot say any more than what Tone said.

BrianCainIsHOT
02-16-2012, 04:52 PM
Last night , lower accessory. trying to build a working base back up.
squats for reps
135 x 15
225 x 10 x 2
275 x 10
315 x 10 x 3 (as with most things, my last set was my best... im the slowest warm up guy on earth)

leg press
550 x about 100 reps

calf raises
550 x about 100

quad extensions (had to go light on these as my knees are just getting back into motion)
145 x 100 total reps. (mostly sets of 15, some pauses at the top mid set to burn it in...fun shit)

all in all left the gym feeling pretty good about myself, but knowing I have a long road back to where I was numbers wise. The up side though is this time I'll do the things I neglected when i got caught just chasing numbers and will do some real work where i need it to come out better than before.

Today I made the pleasant ride to Orange County NY for a meeting, stopped at the Orange County Choppers shop for an hour, 2 more appointments, and am finally just getting home. Trying to muster up the balls to hit the iron tonight for upper accessory. Prob head in soon.

BrianCainIsHOT
02-16-2012, 07:03 PM
upper accessory. very low key.
incline various grips from mid thumbs inside to ring fingers on rings.
135 x 15 x 2
185 x 10 x 2
205 x 5 x 5

hammer iso row
3 plates/side x 15 x 2
3 plates+25 side x 10 x 3
4 plates + 5 side x 10 x 3
inside grip
3 plates x 10 x 3

lat pulldowns
170 x 10 x 4

barbell preacher curls
bar + 30 x 15 x 5
bar + 2- x 25 x 2

like i said, very low key. i cant go heavy on barbell curls thanks to several broken wrists that haven't quite healed right making it hard to get a grip on bar (cant turn over all the way), its getting better as i do more, hopefully one day i'll be back to normal, but i doubt it. will just have to live with it.

skiboy
02-16-2012, 07:06 PM
Dam never knew you have broken wrist!
Still you do great with that still hurting.

Brian C
02-16-2012, 08:42 PM
you do good work. me like how you make bar go up and down.

BrianCainIsHOT
02-17-2012, 01:52 PM
Dam never knew you have broken wrist!
Still you do great with that still hurting.


Mike. Ive broken both but it was years ago. Neither ever healed right tho. Too many small peices in there i think.

BrianCainIsHOT
02-19-2012, 02:04 PM
Saturday:
squats
145 x 10 x 2
235 x 10 x 2
325 x 5
415 x 5
455 x 5 x 2
465 x 5

deads
405 x 5
455 x 4
405 x 5

then off to work on the truck all day.
looking forward to more mid-week squats with light weights to keep loose and build more base.

BrianCainIsHOT
02-21-2012, 06:29 AM
Monday Bench
135 x 10
225 x 10
275 x 8
315 x 3
work
340 x 2 PR
340 x 2 PR
350 x 3 (maybe 4, i kind of zoned out) PR

close grip - 3 board
365 x 4
340 x 5
340 x 5
340 x 5

Looks like 9 months off has increased my power...

BrianCainIsHOT
02-23-2012, 08:43 PM
Tuesday drove up to Rochester for work, 6 hours in the car and sort of felt like moving around, but not really...
trained at Precision SSD in Rochester. Joe was a super hospitable host and everyone there was very welcoming, wish i could have represented better.

super camber bar. thing swings like CRAZY, especially with your hands gripping the top. once i moved them down it got easier but still pretty interesting. I'll be back to tackle this beast again.
135 x 10
225 x 10
315 x 3 x 3

straight bar
315 x 10

reverse hypers
glute ham raises - worlds hardest GHR apparatus. had to cheat significantly.
quad extensions

then as i walked out i saw all the missed calls from my fiance. someone smashed into my truck while it was parked in the street at home.

back in the car, drove home arriving at 1:30am. 800+ miles of driving in a single day.

BrianCainIsHOT
02-23-2012, 08:46 PM
upper accessory, hungry to make up for the failure on tuesday and wanting to do some exercises i've been missing lately.

standing press with fat gripz
95 x 10 x 2
135 x 5 x 2
155 x 5 x 3
95 x 10 x 2

wide grip seated rows
200 x 15
220 x 10 x 4

shrugs
315 x 10 x 5

bobb rows
185 x 8 x 3

flat bar preacher curls
mixxed weights getting comfortable, lot of reps

crazy tones
60lbs x 30seconds on 1 minute off x 3

Barbaccio
02-24-2012, 05:42 AM
Sorry I missed you last night dude! My phone was upstairs when you called. If I'd have known you were going I'd have showed up. I was just plain lazy yesterday. Didn't feel great so it was easy to stay home.

BrianCainIsHOT
02-24-2012, 02:52 PM
Sorry I missed you last night dude! My phone was upstairs when you called. If I'd have known you were going I'd have showed up. I was just plain lazy yesterday. Didn't feel great so it was easy to stay home.

thats cool big man. i used the quiet time to thing about my truck.

i got the call today. its totaled. more money to spend on supplements and wrist wraps i guess. prob wont get another vehicle.

Brian C
02-24-2012, 05:09 PM
Shit, sorry to hear about the truck.

BrianCainIsHOT
02-26-2012, 07:19 AM
Saturday .
squat
145
235
325 x 8
415 x 3
475 x 2
520 x 2
520 x 2
520 x 5

deads
500 x 3 x 5 sets

BrianCainIsHOT
02-28-2012, 04:43 PM
bench
135
225
320 x 3 x 5 sets

BrianCainIsHOT
02-29-2012, 06:39 PM
accessory

deads
315 x 3 x 5

squats
315 x 5 x 3

single arm db rows
70 x 15 x 3 each

shrugs
315 x 16-20 x 3

lying ham curls
125 x 15 x 3

Brian C
03-01-2012, 01:42 PM
This log makes me happy

BrianCainIsHOT
04-06-2012, 02:41 PM
Tuesday
speed pulls 315 x 2 x 10
back extensions w 45. 15 x3
lying ham curls 100 x 10 x 3
quad extension 100 x 15 x 2
standing abs 100 x 25 x 3


today
speed bench with mini bands
145 x 3 x 9 varying grips
incline db press 75 x 15 x 2
tri pushdown with fat grips 85-70 x 60 total reps
face pulls 100 x 12 x 3
db front raise 20 x 12 x 3

Todays work was with Tim, took us about 45-50 minutes to get through all of it. as i get used to it, i'll add in 60 reps of bi's for fun, and some cardio.

today was a terrible day on food both quality (terrible) and quantity (nowhere near enough), and also didnt drink nearly enough water.

i'm trying to build a good diet, just taking some time.

BrianCainIsHOT
04-08-2012, 06:31 AM
deload squat day
285 x 2 x 8 for speed

standing cable abs
160 x 25 x 4

back extension, various bands and plates
15 x 4

holding TONS of water. Took some Diurex and was up all night pissing but feel better already, will continue to watch this as i get back into training.

BrianCainIsHOT
04-09-2012, 06:54 PM
deload bench day
225 x 8 x 4

band tri pushdowns x 60 reps.

BrianCainIsHOT
04-18-2012, 06:08 PM
Saturday squats
up to
555 x 2, 2, 3

Bench Monday
315 x 5,5, 5
band tri's bunch of volume

tonight
speed bench mini bands
185 x3 x 9

incline DB on first hole adjustable bench
90 x 15
100 x 13

tri pushdowns
85 x 15 x 4

DB lat raises
20 x 15
25 x 15 x 2

face pulls
115 x 15 x 3

hammer bar curls
bar+40 x 15 x 4

thinking i'll start adding a day in for upper back.

Barbaccio
04-19-2012, 05:45 AM
Getting strong Drew. Your body comp is changing too and your shoulders are really getting jacked. Some hard training you've been going with lately.

BrianCainIsHOT
04-21-2012, 01:01 PM
Squats
145 x 10
235 x 5
325 x 3
415 x 2
505 x 1
555 x 1
605 x 1
645 x 1 (a hair high)
685 x 0 couldn't drive it out of the bottom. head wasnt in the game.

dead
225 x 3
315 x 3
405 x 1
495 x 1
545 x half. dropped at the knees.

not too bad. sore now.
adding upper back day tuesdays and going to start some cardio every day.

skiboy
04-22-2012, 10:43 AM
Looking STRONG Drew!!!
Didn't take long for you to get back in the 600's!!
700 is not too far off it looks like!

t gale
04-23-2012, 06:53 PM
Great Bench tonite Drew! Now keep those prs coming!

BrianCainIsHOT
04-24-2012, 06:52 AM
Bench
135 x 10
225 x ?
275 x 5
315 x 1
345 x 1
385 x 1
405 x 1
315 x 8

DB front and side raises
band tri pushdowns

small group tonight, Tone, Tim, JJ and myself. But had a good time shooting the shit and lifting some weights. We also got out about an hour earlier which was nice.

BrianCainIsHOT
05-01-2012, 07:45 AM
Work has me traveling a lot lately so i've been missing my mid week sessions.

Spotted/loaded a meet this weekend that the club (Tim Gale, Brian Cain, Martin Arters, Adrian Ward) were competing in.

Bench last night
135
225
315 x 3
345 x 5
365x3
365x3
315 x 6
315 x 5 narrower grip

shoulder db raises

im seriously torn up right now. feels like my pecs and tri's are gonna pop off. And my neck and traps are sore like I have the flu... must be doing it right.

BrianCainIsHOT
05-02-2012, 07:19 PM
Strange day. had tons of motivation that somehow ended as soon as i walked in the gym door...

accessory squats
warmed up.
work
315 x 5 x 3
365 x 5 paused at bottom

straight leg sumo defecit deads
315 x 5 x 3

holding tons of water making my heart rate spike like crazy. trying to drain it all now .

BrianCainIsHOT
05-03-2012, 05:32 PM
upper accessory day
speed bench straight weight
205 x 3 x 9

incline db bench
90 x 15, 13

tri pushdowns
85 x 60 total reps

face pulls
130 x 15 x 2

curls
hammer strength machine. this thing sucks but everything else was taken
140 x 15 x 4

skipped shoulder raises for same reason, too crowded.

BrianCainIsHOT
05-06-2012, 07:32 AM
saturday

Generally not "up" for this session. Had no real plan because i'm "between training cycles".

squats with buffalo bar
135 x 10
225 x 8
315 x 5
405 x 3
495 x 3
545 x 3 technically a PR.
545 x 1 stuck at bottom of second.
should have just gone for max reps on the first set.

deads
warm ups etc
405 x 2 x 2
495 x 2
585 x 1
605 x 1 pr

skiboy
05-06-2012, 08:15 AM
Congrats on the PRs!!!
That 605 DEAD is Super!!!

BrianCainIsHOT
05-14-2012, 07:44 AM
Been sick since last Sunday. Got in twice this week to train.

Thursday the 10th
speed bench against monster minis
200lbs total at bottom x 3 x 9

flat bench db press
100 x 15
100 x 12 with fat grips

tri pushdowns. Fat grip on straight bar.
60 total reps. various weights, 85lbs is ideal

cable cycle
low pull
mid pull
face pull
8 cycles x 3 sets

Called it quits there being sick etc. trying to rest.

Saturday
Low box squats
325 x 5
415 x 3
455 x 2 x 4
505 x 2 x 1
555 x 2 x 1

deficit deads - 4 inch deficit.
450 x 2 x 3
500 x 1

The doc says I have bronchitis, sinus infection and ear infection in both ears, it seems one leads to the other for me all the time. I' on day 4 of antibiotics (tried to tough it out for a while last week) and coughing is crazy. I think i have whooping cough or something.

Barbaccio
05-14-2012, 07:50 AM
Those squats were more impressive than you let on. That box is about 2 inches BELOW parallel for you and you were coming up easily. Very impressive Drew.