Soak it up, as in two weeks I start working with Josh. I love the pain. I come back stronger then before. I live by “Pain is weakness leaving the body.” Here is a little ode I wrote up for it a while back.
broken, beaten, and bloodied
you can only bring me down so long
to stand once again to face you,
that is true will
you come at me again,
stronger then before
but i withstand,
becoming stronger then i ever was
because without you,
i would not feel human
pain,
you are my greatest friend and enemy
Upper Back and Arms!!!
Face pulls - 120x10x5
Band pull aparts - Mini Band 20x5 (moving in closer each set)
Shrugs - 365x10x5
A1 Skulls - 60x10x3
A2 Curls - 60x10x3
B1 2H OH Extensions - 60x10x3
B2 Hammers - 30x10x3
200 reps of assorted Ab work (Side bends, Leg Raises on bench, and Sit ups)
Reverse Hyper - 95x10x2
Lower back was killing me. Went to the trusty Reverse Hyper to help it out. Light, and slow. Then hanged over the 45 degree back extension, relaxed, and the sound of a 2x4 breaking happened. I moaned in relief so loud. Chick next to me asked if I was all right, as she thought I broke my back. lol. I can sit with little pain now. Got to do what I can until pay day. Then chiropractor time for the low back/SI.
Being the Pro/Am this week, I made the decision that in 2 years, I will be there. Will be fun. Not sure if any Montana boy has ever been there. Will be worth the pain, blood, and money. By then, all my debt will be gone, so will be a nice vacation. Maybe head up to Westside, and Elitefts, to see some real gyms.
Military Press - Deload
Military Press
45x5
45x5
85x5
105x5
125x5
DB Press - 45x10x3
Pushdowns - 100x10x3
Face Pulls - 60x10x3
Curls - 40x10x3
After two weeks of teeth grinding agony, all my knots in my hips/legs are all gone. Feels really good to walk, and not worry about this stretching/tweaking, or that. Will be more vigilant with the foam rolling. Every night before bed, and when I wake up for the trouble areas. Tomorrow is deadlift. Fucking drooling in anticipation…
Deadlifts!!!
5 minutes on Bike
Foam rolling
Dynamic stretching
Deadlifts
95x5
135x5
160x5
205x5
245x5
Suspended Good Mornings - Singles at 135, 185, 225, 275
Pendley Rows - 135x10x3
Leg Curls - 100x10x3
Standing Abs - 130x10x3
So fucking good to do lower body again. No issues with IT band or knee either. Everything feels solid and very explosive. I find injuries a God send, as I come back with anger and vengeance that I use to build up more strength. Wanted to feel some strain, so did the Good Mornings. Fucking terrible at these. Use to do seated ones, but after evaluating my weaknesses, I knew my glutes and hammies needed more work. I tried 315. Got it up about 3", and then dropped it on my middle finger… Don’t have chains, so have to use the safety bars. Set these to where my hands were about the height of the deadlift bar bent over straight legged. Otherwise, a smile from ear to ear.
Bench!!!
5 minutes on Bike
Foam rolling
Rotator cuff warm up
Dynamic stretching
Bench
95x5
95x5
120x5
150x5
180x5
DB Bench - 60x10x3
Tate Press - 30x10x3
Chest-supported Rows - 225x10x3
Reverse Fly Machine - 75x10x3
Neck - 40x10x3
Everything was done explosively, and short rest periods. Some team came in and thought they could take over the place. Had none of that. Assholes were just sitting on the DB’s hogging them. Decided to yell at them to share the damn weights. Some of the regulars that are there with me just laughed and clapped. They looked dumbfounded. Trainer didn’t like me. Asked him how much he can squat, and didn’t say anything. He just got all internet tough guy on me, and walked away. I had a good laugh.
SQUATS!!!
5 minutes on Bike
Foam rolling
Dynamic stretching
Squats
Barx10
135x5
135x5
185x5
230x5
280x5
Reverse Hypers - 100x10x3
Straight Leg Deadlifts - 135x10x3
Side Bends - 60x10x3
Bench Leg Raise - BWx15
Finally, squatting once again. Felt awesome. Explosion wasn’t quite there, but will build back up. My hamstrings and ass muscles were screaming at me. Felt good. Time to get this shit back together, and get ready for May. Next week figuring my maxes out, for I know where I am at, as the week after, training starts with Josh.
Deadlifts!!!
5 minutes on Bike
Foam rolling
Dynamic stretching
Deadlifts
Barx5
135x5
185x3
225x3
275x2
315x2
365x1
405x1 *added belt
455x1
475x1
500x0
Just doing maxes this week. Very happy with Deadlifts since the injury. Lost a little strength, but not much. Have video for 405, and 455. Not sure why, but my phone corrupted the 475… Have the 500, but didn’t edit it. I got it about 4" off the ground and it stuck. Think asking for a 5 lb PR after an injury is a little much. Bench Thursday, and Squats Friday. Also, moved into my new place. Staying with a coworker. Took Monday off because of it. Moving 3 people, including myself, fucking wore me the fuck out…
Bench!!!
5 minutes on Bike
Rotator cuff warm up
Foam rolling
Dynamic stretching
Bench
Barx5
95x5
95x5
135x5
155x3
185x3
225x2
245x2
275x1 *added wrist straps
295x1
315x1
335x1 *+20 lb PR
Bench felt really good. Thought I hit record on 315, but apparently I didnt… Have two sticking points. One right off the chest, and about 3" off the chest. All related to my weak ass lats… Definite improvement, as before the bar traveled right over my head instantly off the chest. Need more work, but once the lats build up, weight will really start going up. Like my pointer finger on the rings as well. Easier to tuck my elbows in. Tomorrow is Squats. Moved everything up a day, as I have my phone consultation with Josh on Friday.
A 20lb bench pr is fucking huge! Glad your IT band has proven itself good to go. You really put it to the test on those DLs.
Squats!!!
5 minutes on Bike
Foam rolling
Dynamic stretching
Squats
Barx5
95x5
135x5
185x3
225x3
275x3
315x2
335x2
365x1
405x1 *added belt
455x1 *not parallel…
475x1
500x0 *IT band got tight
Overall, very happy with the strength I’ve kept with the squats. Thought it would be around 455. In my excitement, forgot to hit record on the phone… Know I hit parallel on that one, as the bar touched the safety pins. Think I would of had the 500, but my IT band got tight, and didn’t want to aggravate it again… Oh well, time to get down to business with Josh next week. Fucking stoked!
Thanks Nadia! Squats really put it to the test today. lol. I hate my weak glutes…
Upper Body Day!
5 minutes on bike
Rotator cuff warm up
Foam rolling
Dynamic stretching
Bench - worked up to 285x3
More bench variations.
Some upper back work.
Tricep and bicep movements.
Finished off with some ab work.
Total weight put up - just under 22000 lbs.
Things will be vague for here on out. I am paying for a service from Josh, and I’m not going to ruin his training template he busted his ass to perfect. Training was awesome though. The sure volume killed me alone. Had the strength, but my muscles didn’t want to go anymore. Tommy likey.
Lower Body!
5 minutes on Bike
Foam rolling
Dynamic stretching
Squats - worked up to 375x5 for a few sets.
More squat/deadlift variations.
Some glute/hamstring work.
Finished off with ab work.
Total weight put up - just over 42000
Fuck me sideways… I love dieing during leg day, but my nose bled from the 2nd work set of squats for about 30 minutes. Dropped to the ground after the last working set, wanting to die. lol. If I walk tomorrow, it will be a fucking miracle. Finding out this will be a love/hate situation with Josh. Loving every minute of it. Rest day tomorrow. Yay! Plan on being in a coma for 12 hours straight…
Upper Body!
5 minutes on Bike (felt good as got blood into the glutes/hamstrings)
Foam rolling
Dynamic stretching
Close grip bench with 3" towel - worked up to 255x5
More chest/shoulder/tricep movements
Upper back work.
Finished off with abs.
Total weight put up - Just over 29000
Damn left elbow flared up again… Ice Gods to the rescue. Energy wise felt way better. Really jumped up my calorie intake. Was about 6000, and bumped it to about 8000. Pretty sure I’m still going to lose some decent amount of fat. Decided on Sunday’s (before football…), I’ll weigh and measure the waist, hips, thighs, chest, shoulders, and arms. Fucking triceps were done though today…
Lower body!
5 minutes on Bike (yay for loosening up hammies barely…)
Foam rolling
Dynamic stretching
Deadlifts - worked up to 410x3
Hit some speed work.
Upper back work.
Finished off with abs.
Total weight put up - Just over 60000
Am I fucking glad that this week is over… I’ll be married to ice and foam rolling all damn weekend. Damn elbows and right knee are flared up. I’ll take the muscle soreness any day, as I can fix that easily. Joint pain, yeah, fuck that… Don’t get me wrong. I love this shit. Just got to block out the pain, which just builds fortitude. If you thought about training with Josh Bryant, do it! Disclaimer - If you don’t have the heart and will to push through the extremes, you will fail. IMHO, he sets you up to see if you can take it, or break. So, you ready to grab your balls with a Monkey wrench, and push through with your head up high? I sure the fuck am. Can’t wait until next week!
Upper body!
5 minutes on bike
Rotator cuff warm up
Foam rolling
Dynamic stretching
Bench - worked up to 295x3
More bench.
Upper body work
Finished with abs.
Total weight put up - just over 26000
+4000 lb increase from last week
For the first time in my life, I felt my Lats engage on Bench. Was like the first time I learned how to double bounce roll on the snare drum. Felt so much better. Volume was increased more… lol. Definitely helping the GPP and going to add lots of size. Going to be huge like Steve Pulcinella soon enough. Ok, not that big, but will be in a few years.
Had an epiphany this weekend. With 5/3/1, I pushed myself. But not like this. I wasn’t crawling out of the gym like I am now. Josh is really pushing my limits mentally. The thoughts creep up saying I can’t do it, but I dig deep and push through. If you know me well enough, I do have confidence issues. Powerlifting has improved this, but the issue still lingers. As I told Josh, he is ultimately releasing the full animal rage within me. I love every minute of it.
Lower body!!!
5 minutes on bike
Dynamic stretching
Squats - worked to 380x5 for a “few” sets
More squat variations
Glute/hamstring work
Finished with abs
Total weight put up - Just under 43000
Increase of 500 lbs total
As you may notice, no foam rolling. Not doing that again, especially for the IT band at least. I thought it was going to come flying off the tibia… Though, it does emphasize that it is healed. I passed out on the final rep of one of the squat variations. Yay for safety pins!.. Haven’t done that since fucking around in high school. This time was for real. Finding new trigger points today while foam rolling. They are in the forearms and shoulders. The right one is pinching off the nerve, and my arm randomly goes numb. Awesome… Almost have it worked out though, for it’s ready for tomorrow.