Brian C's Journal

[Lones Green]

Pre made meals are a must. Protein shakes get me through the day, along with chicken breasts/rice.

Lot of PR's in here lately, regardless.

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

[Brian C]

QUOTE=lonesXedge;2189913]Pre made meals are a must. Protein shakes get me through the day, along with chicken breasts/rice.

Lot of PR's in here lately, regardless.

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

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

[Brian C]

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

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

[Brian C]

Wow...I just heard that the reason that Griffin stormed out of the ring was because he dislocated his jaw and seeked medical attention. Amazing sh it by Silva

[Brian C]

Floor Press
Barx10
135x10
225x10
275x6
315x4
335x3
365x2
380x1(5lbPR)

Floor Presses against Quad Minis
135x10
185x8
225x5x2

DB Press
90sx15
100sx10x2

Reverse Pec Deck
140x12x3

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

[Pete22]

Great floor press Brian. A lot of small PR's add up major progress when you look back.

[Brian C]

Great floor press Brian. A lot of small PR's add up major progress when you look back.

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

[Brian C]

Parallel Box
135x5
225x5
315x5
365x5
405x2
455x1
480x1(5lbPR)

Leg Ext machine
150x12
170x12
200x8

Ham Curl Machine
100x12
110x12x2

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

[Brian C]

Speed Bench(straight weight)
Warmup
135x10x2
185x3(thumb from smooth)
185x3(Pinkie on ring)
185x3(Ring on ring)
205x3(Thumb ")
205x3(Pinkie")
205x3(Ring")
225x3(Thumb")
225x3(Pinkie")
225x3(Ring")

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

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

Hammer Grip Pulldowns
200x12
220x12x2

Mini Band Pull aparts
15repsx 3 sets

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

[Brian C]

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

[Brian C]

-2 sets of 25 jumps onto a 32" box
-Pushed pickup truck 50 yds x 3 trips
-pullups BWx12x3 s/s 50 pushups

[Pete22]

Take care of that shoulder man.

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

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

[Coke]

Got some great efforts in here Brian, props.

[Brian C]

Take care of that shoulder man.



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

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

[Brian C]

Got some great efforts in here Brian, props.

Thanks Cocoa, Im trying

[Brian C]

parallel 15" Box
135+Green Bandsx5
225+GBx5
275+GBx2x4
315+GBx2x4

Conventional Speed Pulls
315+GBx1x5

45' Hypers
BW+75x12x3

Cable Ab Pulldowns
120x12x3

[Brian C]

2 Board-Medium Grip
135x5
185x5
225x5
*add 2 brd*
275x3
315x2
335x2
365x0 *see notes.....again

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

H.S. Dip Machine
4 plates per side X10x2

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

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

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

[Coke]

Impressed with those db presses and throughout dude.

[Brian C]

Impressed with those db presses and throughout dude.

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

[Brian C]

ME Squat/DL

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

Rack Pulls
495X2
495x5x2

Cable Ab Pulldowns
120x12x3

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

[Lones Green]

No complaining about a 120 lb PR, LOL!

[Brian C]

Seated DB Press
80s x12
90s x10
100s x5

BB Shrugs
405x12
455x10
505x10

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

Wide Grip Pulldowns
250x12x2

Just some extra accessory work. Boyah

[Pete22]

Oh cool 20lb PR... wait... 120lb PR! Nice front squats man.

[Brian C]

Oh cool 20lb PR... wait... 120lb PR! Nice front squats man.

HAHA thanks Pete

[Coke]

Ridiculous new PR with the front squats, props on the shoulder/back day too.