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Thread: Brusier's Training Log

  1. #201
    Powerlifter Bruiser's Avatar
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    Quote Originally Posted by GazzyG View Post
    Sounds like a great weekend, bud!

    And you're right - big difference between being fat and being a bear, lol.

    I'd rather have an inch of insulation over some good muscle, than be thin, soft and unable to fill out a t-shirt.
    Exactly. I forgot to mention the funniest part! I was swimming with him on my back and I stopped and stood up. The water was about to my chest. Johnny was holding onto my shoulders and stood up. That's when I realized he was standing on my ass! He was using it as a step! Lol. Guess the squats and deads are working...
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  2. #202
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    Bench: week 4, day 3 (bands)

    The final week of this four week program. I've been loving it, but my elbows are fried! Looking forward to either doing one day of DE bench next week or just taking the week off from benching. It was a sweltering 40 degrees out today. Beautiful. Got to train in shorts and a hoodie instead of a winter coat! Lol. I can still feel my strength climbing every bench day. Today when I finished I felt like I coulda kept going if it wasn't for my elbows. And when I took the bands off they weren't nearly as stretched out as the past two weeks because of the temp change. Which meant I was getting even more tension at the top and it felt the same! Damn good sign...

    PreWO:
    Animal Rage
    Blue Heat


    BENCH:
    Bar - 3x20
    Black bands* - 3x15
    +70# - 3x10
    +140# - 3x3
    +160# - 3x1
    +180# - 1x1

    Back to 140# - 3x3

    PULL DOWNS:
    5x15

    DB LATERALS:
    5x10

    V-BAR PUSHDOWNS:
    5x10

    DONE

    *black short monster mini bands

    PWO:
    16oz whole milk, 50g whey, creatine
    18oz jar of PB
    32oz of chocolate whole milk
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  3. #203
    fat submariner
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    Can't wait to see what you're pushing when those elbows are rested up buddy! Good work!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  4. #204
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    Quote Originally Posted by macdaknife View Post
    Can't wait to see what you're pushing when those elbows are rested up buddy! Good work!
    Thanks man. Me too. With the bands and bar weight, the 180# comes out to about 315 at the top. And that was after a LOT of volume and a long ass month of benching! My current max is 295. So I'm pretty sure I'll crush that.
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  5. #205
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    Squat

    Finally got some warm weather despite the bad thunderstorms. Trained in shorts and a T-shirt today! Loving it. Planned on maxing out my squat today. Since it was too cold last week and I'm starting the 3x week DL program next Monday. Took plenty of time loosening up and stretching today. Foam rolled for 20 min, slathered Blue Heat on my knees and 40 min on the heating pad for my lower back. Plus stretching. Felt great and ready to hit it. Everything was going as planned. Got under 295 and crushed it. Best that weight has ever felt! Figured I'd crush 305 (would be a 5# PR) then get after 315. But after 295, I decided to poke my head back inside and check on the puppy. He had to go out so it took about 15-20 min to get him back inside. So by the time I got under 305, I had cooled down. Felt easy into the hole and then I felt a pull in my lower abs and had to bail. No way I was getting back up with it on my back. Sucks. Called it a day. No point and beating my legs and back up when I've got a long 4 weeks of deads coming up. But next time I decide to max out squats... I'll crush 315 or die trying.

    Warmup:
    Blue Heat
    Stretching
    Foam roll
    Heating pad

    SQUAT:
    Bar - 3x15
    115 - 3x10
    185 - 3x3
    255 - 1x1
    275 - 1x1
    295 - 1x1
    305 - 1x0

    DONE
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  6. #206
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    Quote Originally Posted by Bruiser View Post
    No point and beating my legs and back up when I've got a long 4 weeks of deads coming up. But next time I decide to max out squats... I'll crush 315 or die trying.
    smart move Bruiser... I'm positive you will buddy!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  7. #207
    Senior Member GazzyG's Avatar
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    315's going down easy, bud. Good call, calling it a day - the slightest tweak and it's always worth shutting down, rather than risking injury, I find.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  8. #208
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    Quote Originally Posted by macdaknife View Post
    smart move Bruiser... I'm positive you will buddy!
    Quote Originally Posted by GazzyG View Post
    315's going down easy, bud. Good call, calling it a day - the slightest tweak and it's always worth shutting down, rather than risking injury, I find.
    Thanks guys. Gonna just focus on low weight high reps for the next month while DL 3x week. Then when I start my bench cycle again in March I'll go for a new squat max.
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  9. #209
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    Bench: week 4, day 2 (chains)

    Had a great training session today. My elbows are beat to hell, it's a freakin blizzard outside, the gym/garage floor is soaked from the melting snow and I'm just hoping they close school early so my boys can get home safe before the roads get worse. I surprised with all this going on I still had a decent bench session let alone a geat one! Last week on chain day I put up 270 for 3x1. Today I hit 280 for 3x1 with ease! This program is amazing and I can't wait to see where my max ends up!

    Warmup:
    Blue Heat
    Heating pad
    Animal Rage
    Rotator cuff work

    BENCH:
    Bar - 3x20
    45# chains - 3x15
    115 +chains - 3x10
    185 +chains - 3x5
    235 +chains - 3x1

    WG PDs:
    5x15

    TRICEP PUSHDOWNS:
    5x8

    DB LATERALS:
    5x10

    DONE
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  10. #210
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    good stuff Bruiser! what program are you doing?

    hope your kids get home alright buddy.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  11. #211
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    Quote Originally Posted by macdaknife View Post
    good stuff Bruiser! what program are you doing?

    hope your kids get home alright buddy.
    One I'm working on myself. It's 4 weeks of benching 3x a week. Here's a basic rundown of it.

    Mon: bench with bands - 15+ sets of 1-10 reps. Start with 3x10 working up to 3x1 as heavy as you can go
    Tue: squat
    Wed: bench with chains - same rep/set scheme as bands
    Thu: DL
    Fri: bench with straight weight - same as the other two

    The following week try to up it by 10#.

    Assistance work:
    5 sets of shoulder work
    5 sets of PULLDOWNS
    5 sets of tricep work

    I was also throwing in a second bench variation each day for 5x15-20 for the first two weeks but my elbows couldn't take it. When I started this my best bench was 295 but I'd only hit that and 285 once. And only hit 265 since then. Now I'm feeling like I should hit 305-315 in two weeks (taking a week off benching then hitting a new max).
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  12. #212
    Senior Member GazzyG's Avatar
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    That routine'll certainly build that bench!

    As long as you're getting enough fuel down the hole, lol!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  13. #213
    fat submariner
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    sounds awesome mate! would need to buy bands and chains for that as nowhere round here that has that kind of equipment.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  14. #214
    Powerlifter Bruiser's Avatar
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    Quote Originally Posted by GazzyG View Post
    That routine'll certainly build that bench!

    As long as you're getting enough fuel down the hole, lol!
    That's never a problem. Maybe even too much food! Lol

    Quote Originally Posted by macdaknife View Post
    sounds awesome mate! would need to buy bands and chains for that as nowhere round here that has that kind of equipment.
    I love working with bands and chains. I haven't used them in 6 months. They beat the hell out of my elbows, especially the bands. But I'll be repeating this program again for sure.
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  15. #215
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    DEATHLIFT

    Decided to hit some deads this morning. Was gonna wait until this afternoon but it's supposed to be about 20 degrees cooler then. Hell no. So for a warmup I shoveled the driveway and the got on the heating pad for a while. Deads felt good. Pulled 365 solid which is the most I've pulled since the 1,200# two man deadlift attempt 3-4 weeks ago. Figured I better get use to pulling again with the 3x week program starting Monday. Was gonna go heavier but I can feel a tweak in my lower abs from squatting. Still, happy with 365 though. It was a nice quick training session.

    Warmup:
    Shoveled snow
    Foam rolled
    Heating pad

    DEATHLIFT:
    135 - 3x10
    225 - 3x5
    315 - 3x3
    365 - 3x1

    DONE
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  16. #216
    Senior Member GazzyG's Avatar
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    Great work with the deads, bud.

    Do you do any other core stuff, such as crunches etc?
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  17. #217
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    No go

    Went out to train today and hit my last bench session of this 4 week program. It was so cold my heater in the garage/gym wouldn't turn on. It was -4 in there! So I packed it up and decided I'll hit it tomorrow. My left elbow is far too sore to try pushing it hard in this cold. Don't wanna risk fucking it up and not getting to see the strength gains I've made after this month of benching 3x week.
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  18. #218
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    Quote Originally Posted by GazzyG View Post
    Great work with the deads, bud.

    Do you do any other core stuff, such as crunches etc?
    Thanks. All I do for core work is standing rope crunches. It's all I really need to do, since I don't use a belt when I lift. My abs get a ton of work squatting and deadlifting with no support.
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  19. #219
    fat submariner
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    Quote Originally Posted by Bruiser View Post
    Thanks. All I do for core work is standing rope crunches. It's all I really need to do, since I don't use a belt when I lift. My abs get a ton of work squatting and deadlifting with no support.
    I've found that I generally squat, and definately pull, better without a belt. I've started wearing the belt a bit higher to see if I can get more out of it.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  20. #220
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    Bench: week 4, day 3 (and done)

    Today was the last day of the bench cycle. I thought I would be relieved, but I'm kinda bummed. I'm gonna miss benching 3x week. But my left elbow needs some SERIOUS rest and rehab. That's the only issue I had with the whole program. Can't wait to rest it and hit a new max in about 10 days.

    BENCH:
    Bar - 3x20
    115 - 3x15
    185 - 3x10
    235 - 3x5
    255 - 3x1
    185 - 1x10
    115 - 1x23

    FIXED DD PULLDOWNS:
    5x15

    DB LATERAL RAISES:
    5x10

    ROPE PUSHDOWNS:
    5x10

    DONE
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  21. #221
    Powerlifter/Strongman J L S's Avatar
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    solid week of training bruiser, still making these nice steady gains, its what its all about!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  22. #222
    Senior Member GazzyG's Avatar
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    Keep at it bud. And keep resting up that elbow.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  23. #223
    fat submariner
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    get that elbow rested up Bruiser then smash that new max buddy! looking forward to seeing what you get.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  24. #224
    Powerlifter Bruiser's Avatar
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    Quote Originally Posted by J L S View Post
    solid week of training bruiser, still making these nice steady gains, its what its all about!
    Quote Originally Posted by GazzyG View Post
    Keep at it bud. And keep resting up that elbow.
    Quote Originally Posted by macdaknife View Post
    get that elbow rested up Bruiser then smash that new max buddy! looking forward to seeing what you get.
    Thanks guys. The elbow is already feeling better. Yesterday I kept it slathered in Blue Heat. I finally figured out a way to keep it coated and not have the shit rub off on everything. I took a pair of old tube socks and cut the toes off them. Slathered my elbows in liniment and then just slid the socks over my elbows. Worked great!
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  25. #225
    Powerlifter Bruiser's Avatar
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    Mmmmmm

    As soon as I wake up I have 8oz grapefruit juice with BCAAs, creatine and glutamine. 20 minutes later I have my shake with 4 raw eggs, 12oz whole milk, 50g whey and 4 scoops of psyllium husk. Then 45 min later...

    Here was my breakfast.
    8 egg ham and cheese omelet topped with sour cream
    2 cups oats with blueberries and vanilla yogurt
    32oz water

    To give you an idea how big this omelet was, that's a 12" dinner plate it's hanging off. Lol

    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

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