Brian C's Journal

[Brian C]

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

Thanks bud

[Brian C]

135x10
185x7
185+Doubled minis x3x8 (3 Grips)

Pin Press plus Static Holds
405x1(pinkies on ring) + 15 sec hold
405x1(ring on ring) +15 sec hold
455x1(ring on ring) +15 sec hold

Rope pressdowns
150x15x2
150x12

Quicky but effective. I did decent accessory work yesterday, so im good.

[Brian C]

Speed Squats 15" parallel box
135x10
225x10
315x5
*add green bands*
*add belt*
315+GBx2x2
335+GBx2x2
365+GBx2x2
385+GBx2
405+GBx2

GM's (belt)
315x5x2

SLDL (no belt)
275x12
315x10x2

Hamstring Curls
3 sets of 10

Standing Cable Crunches
120x12
130x10x2

Lower back is F R I E D. My shoulder felt pretty good though. No pain. I really feel good about my squatting as its coming on strong. A little adjustment to form did the trick. Now I just need to get the DL up a bit and ill be happy.

[Pete22]

That's some strong ass squatting today man.

[Brian C]

Thanks Pete. I really feel good lately. Now I need to muster up some money for an Ace.

[Brian C]

Reverse Green Bands
135x8
225x5
275x5
315x3
*add Green Bands*
425x5
455x3
505x1(PR)

JM Press
185x12x2

H.S. Chest Press
4pps x12
4pps+25x6
4pps+25x5(gassed)

Tri Pressdowns
3 sets of 12

[Brian C]

*loose briefs*
135x10
225x10
315x5
*add belt*
365x3
405x3
425x2
485x1(5lbPR)
505x1(25lbPR)
*add wraps*
525x1ish(45lbishPR?)

Back Extension Machine
270x12
300x10x2

Welcome to the 500lb club The 505 felt reallly good. So for some reason I decided to put on wraps. I gotta say....I HATE WRAPS!....at least if I have to walk out. I could not for the life of me walk out with the 525 wrapped. It took 2 shots and I did get it out, but couldnt get comfortable with my setup. I went with it anyway, and im not sure if I got to depth or not, but it went up quick, so Im counting the mofo! So F the wraps. Im not wearing them unless im in a Mono or have a few spotters. I dont know, does anyone else have a problem with walking out?
I called it quits early because of time restraints, and will hit accessory work tommorrow.

[Coke]

Doing excellent Brian, numbers are huge.

[Brian C]

Thanks Cocoa. Ive been really trying to up my squat game lately and it seems to be working.

[Pete22]

Yeah walking out sucks, and walking out with bands is the worst. Anyway, congrats on the PR!

[Brian C]

Rack Pulls
225x12
405x8
495x5
525x5
545x3

Lat Pulldowns
200x12
250x10x2

BB Rows
225x12
245x10x2

Reverse Forearm curls s/s plate loaded wrist rollups
3 sets of 12 s/s 3 sets forward and reverse roll ups

Calf Raises on Smith Machine
315x12x3

Standing cable ab urls
130x10x3

[Brian C]

Yeah walking out sucks, and walking out with bands is the worst. Anyway, congrats on the PR!

Thanks Pete. I guess its something I got to get used to.

[Coke]

Back day session is ace, especially the rack pulls & bb rows.

[Brian C]

Back day session is ace, especially the rack pulls & bb rows.

Yeah Im feeling like my strength got a little kick the last few weeks. The extra calories have been paying off I guess... LOL

[Brian C]

Speed Bench
warmup
*add green bands*
185+GBx3x3(Thumb from smooth)
205+GBx3x3(Pinky on Ring)
205+GBx3x3(Comp)

DB Press
100sX19
120sx9(2repPR)

Skullcrushers
(bar as 15lbs)
105x10x3

MiniBand Pullaparts
3 sets of 20

[Brian C]

*Loose Briefs*
225x10
315x5
*add belt*
365x5
405x3
455x2
500x1
500x1
530x0

Conv DL
315x5
365x5
405x5

Hack Squat(close stance)
2PPSx10
2PPS+10s x8
2PPS+25s x6

Ham Curls
100x12
110x10
110x8

Felt good on the 2 500 reps, so I bumped it up and tried to hit 530. Got to the hole pretty good, but totally stalled coming out. Just a few DLs since Ive been neglecting them a bit. Ill hit them later this week.

[Coke]

Both days looks great man.

[Brian C]

Both days looks great man.

Thanks buddy

[Brian C]

Shirt Work
135x10x2
225x5
315x3
*Add Apex shirt
*3 brd
425x5
*2 Brd
455x2
*Full ROM
475x1

DB Press(Neutral Grip)
90s x15
90s x13
100s x10

Pec Deck
220x15
280(stack)x10

Tri Pressdowns(close grip)
110x10x2
110x7(gassed)

My strength got zapped very quickly today. The 475 felt like 4750. I was toast after it. My lockout was very weak too. I guess I kindve been neglecting lockout work lately and it sure showed today. There was no way i was locking out anything more. Gonna go back to the drawing board with my benching routines. The rest of the day was more like a DE day because i was just gassed.

[Brian C]

Shrug Bar DLs(Belt Only)
*Bar weighs 50lbs*
Top Grip(about mid shin)
140x10
320x10
410x10
500x5
550x1
550x1
Bottom Grip(Normal DL Height)
410x5x2

GHR
3 sets of 10

Band Pullthroughs
Green Band x20
GB+MB x20
GB+2 MB x15

Standing Cable Crunches
130x12x2

Changed it up a little and tried the shrug bar. Its obviously easier since your center of gravity is even with the bar, but a great exercise still. I saw a galaxy of stars after the second 550 set and did a convulsing chicken dance to go with it LOL. My buddy was cracking up saying thats what I looked like. Good times, good times...

Extra Conditioning
Teaching one of my 5 y/o twins how to ride her bike without training wheels. I must have sprinted up and down the street at least 20 times with her LOL.
Im beat....and now I have to teach the other twin!
Ahhh....fatherhood

[Pete22]

LOL, I've definitely seen stars before... but I've never done a convulsing chicken.

Good luck with the bike lessons.

[Brian C]

LOL, I've definitely seen stars before... but I've never done a convulsing chicken.

Good luck with the bike lessons.

HAHA, he said I wobbled back and forth and looked like I was pecking like a chicken. Gotta get that one on film LOL

[Brian C]

Just finished watching the Birds last preseason game. Predictions: 12-4. I heart Vick too. Gonna drive Ds nuts. Wildcat FTW

[Brian C]

Standing Millies
Bar x10
95x10
135x8
155x5
185x3
Seated Millies
195x5
205x5

Arnolds
60s x12
70s x10
80s x6

BB Shrugs
315x15
405x12
495x10

Side Raises
30s x12 x2

Seated Cable Rows
220x15
250(stack)x12x2

Close Neutral Grip Pulldowns
220x10x2

Ive been kindve neglecting shoulder pressing work for awhile and figured I get a decent workout in. It really showed too. My strength in the presses was pretty aweful. I was hitting seated millies for 245x5 before, but today 205 felt like a ton. No biggie though. I plan on adding more shoulder work in the future, so it'll come around again.

[Brian C]

Zercher Squats
135x10
225x5
*add belt*
315x5
405x1
405x1
425x1
435x1
455x0

45' Hypers
BW+75x12x3

Decline BB Situps
65x12x3

So today I gave Zerchers a shot for Lones' Zercher challenge. Its a good time for it too because I just had my last sitting for my shoulder tattoo yesterday and cant really put a bar across it yet. Everything up to 405 flew up no prob. 425 and 435 felt pretty good too, just a little awkward off the pins. On the 455 as I took the weight, I felt a "click" in my right shoulder, so I dumped it. Not to screw anything up, I quit there. I did get the 435 on vid, but Im not satisfied so Im going to give it another go at the end of the week. The decline BB situps I saw on a email vid yesterday and thought they looked pretty cool, so I tried them out. Bar+10s and held it at the chest on the decline bench. Pretty good exercise.
I was really pressed for time today and only had about an hour before I had to leave for work, hence the short day.

EDIT: Shoulder is pretty sore now that it had time to stiffen up on me at work Hopefully a hand full of Motrin will do the trick before tommorrows Bench session...