Brusier's Training Log

[Bruiser]

Had to run some errands today so I got to training about three hours later than I normally do. Had a HUGE breakfast at the truckstop right before I trained... not sure how I held it down, but it must've helped me with my DL! Lol. The bar was just jumping off the ground today! Crushed my 1RM by 30 muthafuckin pounds! And I JUST maxed out and put another 5 lbs on my DL 2 fucking weeks ago! Damn!

PreWO meal:
20 oz country fried steak
Sausage gravy
Hash browns
3 eggs
Toast
Cheesecake

Deathlift:
135 - 3x3
185 - 3x3
225 - 2x1
275x1
315x1
335x1* (10 lb PR)
345x1** (20 lb PR)
355x1*** (30 lb PR)

DONE

Needless to say the plan of hitting my upper back with pull downs and rows fell to the wayside.

PWO:
Grapefruit Juice
BCAA powder
Powerade Powder
Amino Tabs
Foam rolling
Heating pad
Naproxen
And I plan on crying a little bit later... Lol

[J L S]

hahaha I plan on crying a bit later! you're progress with the deadlift makes me sick, smashing these PR's and LBS out of nowhere, you're gonna be knocking on 405's door in no time at all at this rate

[Bruiser]

hahaha I plan on crying a bit later! you're progress with the deadlift makes me sick, smashing these PR's and LBS out of nowhere, you're gonna be knocking on 405's door in no time at all at this rate

Thanks. My goal is to pull 4 plates per side by November! And then bench 3 plates per by December!

[Bruiser]

A nice chilly day out in the gym/garage this morning. Even broke out the Blue Heat! I wish it would stay this temperature year round. But I know just around the corner is the cold ass Wisconsin winter and I'll be training in temperatures dipping below 30 degrees soon enough. Ughhhh. Dynamic work went real good. Broke out the chains today and did a little more volume on my sets. Thanks J, like you said. If I'm doing sets of 5, that means I'm hitting 2 more reps on every speed set that my competition isn't doing!

DE BENCH:
165 lbs (60%) - 9x5 (3 CG, 3 WG, 3 standard)
+35 lbs chains - 2x5
+45 lbs chains - 2x5
Bar - 1x35

INCLINE BENCH:
3x10
3x10 with Fat Griz
Bar - 1x20

(I love doing that last burnout set with just the bar weight! Get pumped to holy fucking hell. Plus, since I started doing that I've seen a lot of new growth.)

TRICEPS:
V-Bar Pushdowns - 6x10

That was it for tris since they were fried from all the bench work.

ABS:
Rope Crunches - 9xFail

DONE

[J L S]

nice work bruiser, its good to change things up every now and then, the extra reps should help build some extra muscle muahaha

[Bruiser]

nice work bruiser, its good to change things up every now and then, the extra reps should help build some extra muscle muahaha

You know all of us powerlifters secretly wanna be bodybuilders... admit it! Lol. Actually since I started doing more pretty boy BB type shit, I've put on a good base and my lifts have skyrocketed as you've seen! I kept stalling out and hitting plateaus when I was running Westside, but now that I'm alternating between ME, speed and high volume I haven't been stuck on a weight for more than 1—2 weeks in forever! I can't wait to start Lilly's Cube Method next week! That's the whole basis of his training. He sent me the stuff over the weekend and I should get it today or tomorrow!

[Bruiser]

Had a tweak in my knee last night and this morning so I took it easy and just did a few sets of light ATG squats and then hit the extensions and curls. Felt good and I destroyed my hams! When I walked outta the garage I looked like Bambi on ice! Lol.

SQUATS:
Barbell - 3x10 (close stance)
95 lbs - 3x10 (wide stance)
Barbell - 1x20

LEGS:
Extensions - 3x10-15
Curls - 3x10-15

BICEPS:
DB curls - 3x10
Barbell curls - 3x8
Preacher curls - 3x10
One arm cable curls - 3x8-10

DONE

[J L S]

oh definitely haha! I base alot of my acc. work around higher muscle building reps and very rarely now do singles for ME work! I still want to give floor press a good run for speed work, I think it could be really effective, I bet you get some of that in brandons methods!

keep us updated! cant wait to see what he gets you doing! I would brace yourself for some chocolate milk too from what ive been reading from others!

[Bruiser]

In about 1.5-2 hours I'll be hitting OHP. My previous best from three weeks ago was 190. I'm down another 5 lbs in bw and I WILL HIT 200 lbs today! Or die trying bitches. If this is my last post, it means I didn't lock it out and dropped it on my head. Wish me luck. Time for some chalk, Animal Rage, Blue Heat and Nose Tork...

[Bruiser]

Hit up OHP hoping for a 10 lb PR of 200. Missed it when something strained in my lower back half way up. But I tried a second time, missed it. Dropped back to 195 and just squeaked it out. Would have went up easy if I hit it before the 200 fails, but still put 5 lbs on my OHP.

OHP:
Bar - 3x10
95 x 5
135 x 3
165 x 1
185 x 1
200 x 0
200 x 0
195 x 1* PR
115 x 10
Bar x 30

DELTS:
1. Face pulls x 10
2. Front DB raises x 10
3. DB laterals x 10
1-3 repeated 3 times with no rest at all not even between supersets.

Delts = FRIED!

DONE

[J L S]

nice job bruiser! at least you got a max to work with now!

[Bruiser]

nice job bruiser! at least you got a max to work with now!

Thanks J! I forgot how much heavy OHP kills my lower back! DL was brutal today! Lol

[Bruiser]

DEATHLIFT:
295 - 4x1
295 - 2x2
315 - 4x1
315 - 2x2
225 - 6x2
225 - 1x10

Every set I varied either weight, reps, grip or stance. Really tried to crush it from every angle. Hell, I even snuck in my speed work with 225. It worked because by the time I was done my calluses were torn and bleeding and so were my shins. I was barely able to hold the handle to do a few sets of Pulldowns because of how fucked my hands are! Lol

Fixed DD Handle PDs:
4x10

DONE

[Bruiser]

Changed up my split a little so I can focus more on each lift and really crush my assistance work. I've been doing triceps on Monday with bench but I've only been able to get maybe 5 sets of tri work in because of how fried they are after benching. So I'm moving bis and tris to Wednesday so I can focus on really crushing each lift on it's day. By doing this I was able to hit bench for over an HOUR AND A HALF today! Lol. Sure it will give me one less recovery day during the week because I'll be going Mon-Fri instead of having Wed off, but it'll be well worth it. For instance today I put another 5 lbs on my bench and then continued to bench for another hour! Holy fucking swollen tits! Damn! Lol. After my PR I tried 280 lbs, but the wife came into the garage/gym to smoke a cig and the dog was running around so I lost focus and missed it. But I'll still hit 300 by November!

BENCH:
Bar - 3x10
115x5
185x3
235x1
250x1
265x1
275x1* PR
280x0 FAIL
255x1
235x2
215x6
185x10
150x12
115x17
Bar x 50 (this was fucking brutal!)

IBP:
115 - 3x8-10

CABLE CRUNCHES:
4xFAILURE

DONE

[J L S]

nice job brusier. thats alot of benching!

[Bruiser]

nice job brusier. thats alot of benching!

Thanks. I'm trying to really overload my chest without frying my CNS so I can keep going heavy and maxing out every other week. I WILL bench 300 by November! Plus with moving my tricep work to Wednesday it gave me an extra 45 minutes to destroy my chest! I'm gonna love this new 5 day split... until I can't move tomorrow! Lol.

[Bruiser]

My whole body was sore after that marathon bench session yesterday, so squats didn't go well at all. Still got a few good sets in and did some curls and extensions too. Short, sweet and brutal... just like my exGfs!

SQUAT:
Bar - 3x15
95 - 5x10
Bar x 20

LEG CURLS:
5x10

LEG EXT:
5x10

DONE

[Bruiser]

Holy fuck! I haven't done an arms only training session in over a year. I forgot how sick the pump is. I had to stop early because I couldn't bend my damn arms! Lol. Of course, the fact that I did all supersets probably didn't help...

SUPSERSET #1:
CGBP x 10-20 reps
DB curls x 10-15 reps
Repeated for 6 supersets.

SS #2:
V-Bar Pushdowns x 10 reps
Barbell curls x 10 reps
Repeated for 3 supersets.

SS #3:
V-Bar Pushdowns x 15 reps
Preacher Curls x 8-10 reps
Repeated for 3 supersets.

DONE

[Bruiser]

Had a rough shoulder day. My elbows were shot from the arm day yesterday. Still got a decent session in though. Nothing special, just some light weight work since my front delts were still pretty sore from maxing out on bench Monday.

OHP:
5x15

DELT SS:
1. Face Pulls x 10
2. Front raises x 10
3. DB laterals x 10
1-3 repeated with no rest for 3 supersets.

DONE

PWO:
Pint of whole milk
60g whey
1/2 lb bacon

[Bruiser]

Ahhhh, it's Friday! Deathlift day, my favorite day of the week. My warmup felt like I was lifting a piece of PVC pipe, so I decided to just keep going again. And damn! Another 20 lb PR! Wtf?! Loving this. And once again, no upper back work. I think I'll just do upper back work every other Friday on DE day. Seems to be working so far! Lol.

DEATHLIFT:
135x3
185x3
225x3
275x1
325x1
365x1* 10 lb PR
375x1** 20 lb PR

DONE

I think one of the reasons I'm hitting so many PRs on DL is that I'm not wasting so much fucking time warming up and making small jumps in weight. I use to do 3 sets of 3 with 135, 185 and then a couple doubles at 225. Now I'm just going by the feel of it. And before I was making 5-10 lb jumps between attempts, and now once I get within 20-30 lbs of my max I just go right for a PR. That's 60 lbs I've put on my DL in a month! Could've got 380 up but I don't use 2 1/2 lb plates... Lol.

[Bruiser]

Pretty sore this morning still after the epic DL session Friday and then working on the house all weekend and cleaning out the garage/gym. But went in planning on just some heavy work but after quite a few sets, everything felt really light. So I did some chain work and finished with some IBP.

BENCH:
Bar - 3x15
135 x 10
185 x 10
225 x 5
245 x 3
255 x 2* rep PR (I've only hit singles of that before)
245 (90%) - 3x3
225 (80%) - 3x5
+30 lbs chains - 3x2
+45 lbs chains - 3x2
115 x 30

IBP:
115 - 5x8-10

DONE

[Bruiser]

Went to squat yesterday, squatted the empty bar for warmup and my lower back just felt off. So I reracked it and walked out.

[Bruiser]

Had a great high volume and heavy arm day today. Beat the fuck outta my arms for over 1 1/2 hours! My strength is definitely still on the upswing. After 15 sets of CGBP and some heavy singles I hit a 30 lb PR of 255. Probably coulda got over 275 if I hadn't done so many sets before hand. Can't wait to test my bench in 2 weeks!

TRICEPS:
CGBP:
Bar - 5x15
95 - 5x10
185 - 5x5
215 x 3
235 x 1* (10 lb PR)
255 x 1** (30 lb PR)
115 x 25

V-BAR PDs:
5x20


GRIP/FOREARMS:
CoC:
5 x Fail

WRIST CURLS:
5x15

REVERSE WRIST CURLS:
5x10


BICEPS:
Barbell Curl:
10x5-10

DB Curl:
5x10

Preacher Curls:
5x10

DONE

[Bruiser]

Had a quick shoulder day today. I'm pretty damn sore from benching Monday and all the close grip work yesterday. Plus I have to go help set up for Fall Fest at my son's school in a couple hours.

OHP:
3x15

Face Pulls:
3x10

Front DB Raise:
3x10

DB Lateral Raise:
3x10

DONE

[Bruiser]

Cold out this morning and my back was real tight so I warmed up with some light rack pulls and then went into my DL work. Hit my upper back pretty good between sets too. The speed work with 65% felt like nothing! I had trouble keeping my feet flat actually! It kept feeling like my feet were gonna leave the ground... Nice!

Rack Pulls:
3x5

Deathlift:
135 - 5x5
215 (65%) - 10x1

Wide Grip Pulldowns:
6x20

Fixed DD Handle Pulldowns:
6x15

Standing Rope Crunches:
10x Fail

DONE