Brian C's Journal

[Brian C]

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

Really having strength issues today. My legs feel like noodles

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

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

I guess im done. Shake and a nap again

[Brian C]

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

[Brian C]

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

[Brian C]

2 Board

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

DB Flat
100s x 12x2

Skullcrushers
105x12x2
105x6(gassed)

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

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

[Pete22]

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

[Brian C]

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

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

[Brian C]

Week 3 Cycle 4
Sumo
155x5
195x5
230x5
290x5
325x3
365x10

SL GMs
185x8x2
225x5

Lying Ham curls
90x12x3

Short. Still groggy.

[Brian C]

Close grip pulldowns
220x12
250x10x2

CG Seated Cable Rows
250x10x2

BB Shrugs
315x15
405x10
500x5

1 Hand BB Curl
Bar x12x3

[Brian C]

185+Doubled Minisx3x9 (3 grips)

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

Seated Military Press
135x15
185x8

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

Facepulls
150x12x3

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

[Brian C]

135x10x2
225x5x2
275x3
315x1
225x10

Incline Bench
245x8
245x6

HS Dip machine
3ppsx15x2

Pec Dec
220x12x2

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

[Brian C]

Week 1 Cycle 5
Sumo
155x5
195x5
235x5
255x5
295x5
335x10
385x3

Lying Ham Curls
90x15
100x12
100x10x2

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

Hack Squat
2 pps x10x3

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

[Brian C]

Today I'm on a mission. No pussy fuking around.

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

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

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

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

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

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

[Pete22]

Forget that bench session Brian, you tore it up today and looks like your strength is getting back on track.

[Chubrock]

Damn awesome GMs.

[Brian C]

Forget that bench session Brian, you tore it up today and looks like your strength is getting back on track.

Damn awesome GMs.

Thanks guys. Starting to feel better.

[Brian C]

Wide Stance

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

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

[Brian C]

Incline Bench
135x8
185x6
225x5
275x3
295x2
315x2
335x1
345x0

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

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

Reverse Grip BB Curls
70x12
80x12
90x10

Wide Grip Pulldowns
250(rack)x10x2

10min run/walk treadmill

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

[Brian C]

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

Adduction/Abductin light warmup

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

45' Hyper
BW+75x12
BW+85x10x2

Cable Ab Pulldowns
110x15
120x12x2

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

[Brian C]

185+DMs x3x9 (3 grips)

4 Board Bench
365x5
405x3x2

Pin lockouts
405x5
425x5
455x3

DB Press
80s x20
80s x15

T Bar Rows
3 plates x20
4 plates x10

HS Low Row
3pps x12x2

[Lones Green]

Nice work dude. Pull conventional, but don't neglect the hip and glute work. That alone has sent my squat and dead through the roof.

[Brian C]

Nice work dude. Pull conventional, but don't neglect the hip and glute work. That alone has sent my squat and dead through the roof.

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

[Brian C]

Its been awhile since I updated because my computer took a crap on me. got it back up and running finally.

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

Pullthroughs
150x20x3

Ab work

[Brian C]

2 Board

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

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

DB Decline
105s x12x2

Weighted Dips
50+BWx12
75+BWx12
100+BWx10

JM Presses
135x12x3

V Grip Pressdowns
3 sets of 12

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

8-4 Conditioning

1 mile run
Hill sprints

[Brian C]

135x10
225x8
275x5
*add belt*
315x5
*add briefs*
365x3
405x2
455x1
475x1(20lbPR)

RackPulls
495x3x2
510x1

Standing Cable Crunches
120x12x3

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

[Brian C]

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

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

BB Rows
225x12
245x8
265x6

PullThrus
150x20x3

Hammer Grip PullUps
BWx15x3

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