Brusier's Training Log

[J L S]

I had seen on Facebook that Brandon was competing against Brian Carrol in a CGBP contest for charity. And he had done it for Autimsm Speaks. I messaged him to thank him for that, seeing as my youngest son has Autism. After chatting on FB for a while he asked me to take part in it! I was floored man! Even though I won't be working with him in person, I'll be able to contact him whenever I need to, so for someone that lives in a different state it's just as good as a training partner. Which is something I've never had until recently. I train by myself in the gym I built in my garage. So having all these people helping me now is amazing!

thats awesome

[Bruiser]

I've decided to stay with box squats until I work with Coach Bryan and he has a chance to fix my squat form. With box squats I can stay tight and don't go too deep. It felt good today. I was a little sore from my lower back to my knees from really focusing on leg drive yesterday during ME bench. So I didn't go too heavy today.

Box Squat:
Bar - 3x10
135 - 3x5
205 - 3x3
255 - 3x2
135 - 1x18

Biceps:
DB curls - 3x10
One arm cable curls - 3x10
Hammer curls - 3x10

DONE

[Bruiser]

Had an amazing day in the gym/garage today. My puppy even laid on the floor and watched today! Got a PR on OHP and felt like I had 5-10 more lbs in the tank. But I still had the rest of my Delt session to do. So I left the next PR for a couple weeks! Actually had to cut it short today because the pump was so sick that I was losing ROM! lol

OHP:
Bar - 3x10
95x5
115x4
135x3
155x2
170x1
190x1*
115x12

*5 lb PR. Last one was 185 at a bw of 270. So I'll take 190 at a bw of 220-225!

Delts/Abs giant set:
1. Rope crunch x Fail
2. Face pulls x 10
3. Seated front DB raise x 8
4. DB laterals x 10
1-4 repeated five times with no rest except 30 sec rest between giant sets.

DONE

[J L S]

nice work bruiser, congrats on the PR

[Bruiser]

nice work bruiser, congrats on the PR

Thanks man. They just keep coming! Lol

[Bruiser]

Decided to hit up some heavy deads today even though I just did a ME two weeks ago. Because next week I gotta swap my DL and squat day since I'm working on my squat with Coach on Friday. So I pulled heavy and called it a day. Didn't do my usual other back work (PDs, rows, etc) since I'll be doing that Tuesday. But once again got another PR! AND I'm down another 5-10 lbs in weight since my last PR! I like this, lose 5-10 lbs and lift 5-10 lbs more every 2 weeks. A muthafucka could get use to this shit! Lol. Not bad for lifting on an empty stomach with this intermittent fasting.

Deathliftt:
135 - 3x3
225 - 3x1
275 x 1
305 x 1 chalk
325 x 1 alt grip *(PR)

DONE

PWO:
Grapefruit juice
BCAA powder
Amino tablets

PostPWO:
Milk
60g whey

[J L S]

nice job haha milk these gains for all they are worth at the moment!

[Bruiser]

Changed up my split this week. Training Sun, Mon, Tue and taking Wed and Thu off so I can be fully rested for squat training with Coach on Friday.

Bench:
Bar - 3x15
135 - 3x10
185 - 3x10

Incline Bench:
Bar - 3x15
135 - 6x10

Triceps:
V Bar Pushdowns - 3x10
OHDB Ext - 3x10
CGBP - 3x10

Abs:
Standing rope crunch - 6x Failure

DONE

[Bruiser]

Hit up speed DL today instead of squatting so I'm fresh for Friday. Felt pretty good after just maxing out on Friday!

Deathlift:
185 - 9x1

Back:
Good Mornings - 3x10
Wide grip Pulldowns - 3x10
DD handle Pulldowns - 3x10

Biceps:
DB curls - 3x10
Preacher curls - 3x10
Hammer curls - 3x10

DONE

[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.

[J L S]

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.

[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!

[Bruiser]

Never heard back from Lilly about starting the Cube Method, so I just went ahead and hit ME Bench today. Was damn happy with the results, considering I tweaked my neck over the weekend and I'm tight from my left ear down my trap and into my shoulder. Can't wait tpfor our insurance to kick in again so I can get to the fuckin chiropractor!

ME Bench:
Bar - 3x10
135 - 3x5
185 - 1x3
215 - 1x1
230 - 1x1
255 - 1x1
270 - 1x1* PR

IBP:
Various weight - 5x10, 1x30

CGBP:
5x10

V-Bar Pushdowns:
5x10

Standing Rope Crunch:
5xFailure

DONE

[Bruiser]

Almost didn't even lift today. Pretty sure I got another sinus infection, yay. Especially fun with no health insurance. And it's actually caused by not getting to the chiroprator to get adjusted! Lol. Same thing happened last year. My neck and cervicals get popped out of alignment and it causes my eustachian tube to collapse which causes my sinuses to block up and get infected. Can you say fun? Ughhhh. So needless to say high volume squatting was a nightmare with no balance whatsoever. I wanted to hammer my hammies too but couldn't do leg curls because when I lay down the sinus pressure makes my eyes want to pop out, hahaha. So I did what I could and called it a day, then I went and bought enough cold medicine to make a meth cook jealous... So I just varied foot position from wide stance to close to hit quads, glutes and hams. Also varied depth too, went ATG (ass to grass) for the light sets and then hit high box for the 135.

Squats:
ATG -
Bar - 5x15
95 - 5x10
High Box -
135 - 5x10

Biceps:
DB curls - 3x10
Hammers - 3x10
Preachers - 3x10
One arm cables - 3x10

DONE

[J L S]

still getting it done in the face of adversity!! what i like to see!

[Bruiser]

still getting it done in the face of adversity!! what i like to see!

Thanks. Of all the things that go with being sick, the sinus pressure has got to be the worst! Every time I bend over it feels like my eyeballs are gonna pop out of my head! Lol.

[Bruiser]

It was nice and chilly in the gym/garage today. Made it hard to warm up the shoulders but it was nice to not be dripping with sweat by the second set. I love shoulder day! I crush them in 30 minutes or less. But then I gotta sit around for an hour before I can shower because I can't lift my arms up! Lol. Switched it up today and did giant sets and then finished with REAL light OHP. By the time I was done with the giant sets the bar alone felt like it weighed 100 lbs. For the sets I alternated between heavy andnlight weights so I could alternate between 10-20 reps. My delts are fucking fried...

Giant Shoulder Set:
1. Face Pulls - 10-20 reps
2. Front DB Raises - 10-20 reps
3. DB Lateral Raises - 10-20 reps
1-3 repeated four times with only 60 seconds rest between giant sets.

OHP:
Bar - 3x10
65 lbs - 3x8
85 lbs - 3x6
Bar - 1x25

DONE

[J L S]

nice effective session bruiser! I see alot of people always complaining they can never make their delts sore, or never feel them after a 'shoulder workout'.. always makes me laugh. youve smashed yours with some very simple and quick exercises

[Bruiser]

nice effective session bruiser! I see alot of people always complaining they can never make their delts sore, or never feel them after a 'shoulder workout'.. always makes me laugh. youve smashed yours with some very simple and quick exercises

I always love crushing them with giant sets. By the last one I'm usually using only like 5-10 lb DBs for raises because they are so shredded! I wish I woulda got a picture of how swole my delts were after that last burnout set of OHP with just the bar! Lol. The bad part was that I forgot I had to get video of my son's sing at school today. That video camera felt like I was holding up a 45 lb plate! Lol