Brusier's Training Log

[Bruiser]

Well, something happened to my account and I was accidentally "banned for spamming" this week. Which wiped out all my posts and my entire training log. So I'm not going back into all the f'n details about what has led me here, why I do it or any of that shit. So here's my journey.

[Bruiser]

Wow, I actually spelled my journey title wrong... what a moron

[Bruiser]

Since I did a push/pull Saturday, I decided not to bench and just hit tris/abs.

CGBP:
6x8-20

Tricep PD:
6x8-12

Each set was SS with abs

Standing rope crunch
Seated rope crunch
Muay Thai knee lifts

I recently switched from a rope to a V-Bar for PDs. Wow! I can handle about twice the weight and my triceps are blowing the hell up! Love it!

[Bruiser]

High box squats:
Bar - 3x20
135 - 3x10
185 - 3x5
225 - 1x1
245 - 1x1
265 - 1x1
275 - 1x1

Because of back issues I've never been able to squat more than 225, and when I did that I weighed 270! So hitting 275 off a high box after 12 sets while weighing 225 was amazing!

Preacher curls:
3x8-12

DB curls:
3x8-10

EZ bar curls:
3x8

[Bruiser]

My back was tight this morning from squats so I took it easy today.

OHP:
6x8-15 (various weight)

DB laterals:
3x10

Face pulls:
3x10-15

Front DB raise:
3x6

[RobmoriRB]

solid work out and subbed....

[Bruiser]

solid work out and subbed....

Thanks man

[Bruiser]

Since I did a push/pull max out last Saturday and did heavy box squats Tuesday, I planned to take it easy today... Lol. But speed rack pulls felt good so I ended up working up to a PR! My best sumo DL was 315, and my best conventional was probably under 260. Conventional just never felt right, until today! Who woulda thought that pulling sumo all this year was nothing more than assistance work?! Lol. I'll be sticking with conventional stance now and I see hitting 400 by Nov/Dec easily!

Warm up:
Bar squats - 3x10
Rack pulls w/ bar - 3x5

Speed Rack Pulls (mid shin, sumo):
115 - 3x2
165 - 3x2

Deathlift:
135 x 1
225 x 1
295 x 1*
320 x 1**

*PR for conventional
**PR for ALL DL

Back work:
WG PDs - 3x10
Reverse grip PDs - 3x10
Fixed DD handle PDs - 3x10

Grip work:
4" grenade ball holds - 3x ALAP
CoC - 3x Failure
Wrist curls - 3x15
Reverse wrist curls - 3x8

[Bruiser]

Since I'm now gonna be pulling conventional instead of sumo and my squat is doing great with no back pain I'm switching up my routine. I've had trouble with joint pain while running Westside/conjugate so I'm altering it a little to work best for me. I don't have assistance work listed but here it is.

Week 1:
Mon - ME Bench
Tue - DE squat
Wed - OFF
Thu - OHP
Fri - ME deadlift (sumo)

Week 2:
Mon - DE Bench
Tue - ME squat
Wed - OFF
Thu - OHP
Fri - DE deadlift (sumo)

Week 3:
Mon - ME incline bench
Tue - DE box squat
Wed - OFF
Thu - OHP
Fri - ME deadlift (conventional)

Week 4:
Mon - DE incline bench
Tue - ME box squat
Wed - OFF
Thu - OHP
Fri - DE deadlift (conventional)

Repeat:

I think this is gonna work great. Then either once a month or every other month on a Saturday I drive the 4 hours round trip to train at Jakked Hardcore in Montgomery, IL where I will do two ME lifts to test my strength (bench/DL, squat/DL, squat/bench).

I'm really psyched to out this into action!

[J L S]

looking good man, im in to see how it all works out for you! congrats on the DL pr

[RobmoriRB]

one hell of a session, your arms must be tired.....keep it up

[J L S]

nice work bruiser!

[Bruiser]

one hell of a session, your arms must be tired.....keep it up

Hahaha yeah they're fucking fried man! I usually do biceps on Squat day, but had to change up and DL today since I'm working with a coach on Friday to fix my squat. So all that pulling and curling killed em today! Lol

nice work bruiser!

Thanks man.

[Bruiser]

Taking a few days off from training this week. Decided I wanted to have a full three days of recovery before squat training on Friday. I also took a break from my CBL diet for three days as week so I can carb up before Friday. Always best to be at full potential when I get to work with a strength coach.

[Bruiser]

I just got done working with my strength coach. Not good. He came down to my place and we worked in my gym/garage. He basically let me know (which I already knew) that my squat sucks and with all my injuries I should just focus on bench and deadlift. Fucking yay. I guess I can kiss my short term and long term goals goodbye after all. There won't be a 1,000 lb total before Nov. No 1,200 lb total by March. No Elite total by the time I'm 40. Time to reconfigure and decide where my training is going to go from here.

[RobmoriRB]

as JLS said, if you squatted till now why stop? Everyone has a weakness that they need build up

[Bruiser]

thats a pretty negative outlook on things bruiser, Id never ever say just focus on two lifts, its not worth squatting. Sounds ridiculous if you ask me for somebody to even tell you that. How serious are the injuries?

Im not discrediting your strength coach but thats a pretty outrageous statement unless squatting is going to put you in a wheelchair by the time you are 40 or something. You've been squatting upto now so it cant be that bad surely?

dont be too down anyway regardless! hold that head up high and chase those goals.

as JLS said, if you squatted till now why stop? Everyone has a weakness that they need build up

He wasn't wrong about the fact that I shouldn't be squatting though. I had a botched back surgery five years ago. They went in to fix one disk but dragged the scalpel across and damaged two others while in there. They never said anything and it took them 6 months to get me into PT. By that time I had so much scar tissue built up that it caused nerve damage as well. I ended up in a wheel chair for a while, and wilted away to 130 lbs (from 245). I've strengthened my back and core a ridiculus amount since then, even deathlifting over 300 now, which I never thought I'd do. But when I put the weight on my shoulders it just crushes my spine. On top of that I've got an epigastric hernia that likes to pop out once a week, and I spent 5 weeks in the hospital with pancreatitis and ulcerative colitis this year and almost died from it. I'm still dealing with the both the pancreatitis and colitis and get painful flareups. So although the idea of not squatting heavy sickens me, I know deep down that it's probably the smart thing. But hell, if I have to I'll just do box squats and squat 135 for sets of 20! lol. I'll mainly use that to build my DL now.

[J L S]

thats some serious shit brusier! I prefer the end of that sentiment to that post above though! staying positive and find a way to train around it, not through it! Hell, if you have to squat like that all through training and only squat heavy once a month or even just at a meet its better than nothing!

[J L S]

nice bruiser, putting some good work in.

[Bruiser]

nice bruiser, putting some good work in.

Thanks man. Congrats again on your meet!

[Bruiser]

PreWO:
PreWO powder
Pancake syrup

Blue Heat


OHP:
Bar - 3x20
125 - 4x4
145 - 3x3
165 - 2x2
185 - 1x1

LATERAL RAISE:
3x6,10,15

FACE PULLS:
3x10,12,15

DONE

PWO:
16 oz whole milk
60g whey
Pop Tarts

[J L S]

whole milk! fuck yeah! thanks for the congrats! keep the good sessions coming buddy

[Bruiser]

whole milk! fuck yeah! thanks for the congrats! keep the good sessions coming buddy

Gotta drink my gallon of whole milk EVERY DAY!

[Bruiser]

Hit up a quick back session today. Nothing too heavy since I'm doing the push/pull in 8 days. Everything felt good today even with the temp dropping almost 40 degrees from yesterday! Had to wear gloves... Sucks.

DEATHLIFT:
225 - 10x1

WIDE GRIP PULL DOWNS:
5x10

FIXED DD HANDLE PULL DOWNS:
3x15

DONE

[Bruiser]

Since I'm treating this Saturday like a push/pull meet, I decided to hit up some light DE Bench work today. I think it took longer to warm up than it did to train! Lol. Cold as fuck this morning.

BENCH:
Bar - 10x20
40% - 9x3

DONE