Brendan's Training Log

Training Bodybuilding
741

October 17th, 2006

Training: HFT AM Session - 2 x 12

-A1 DB Military Presses @ 55lbs DBs 1 x 12, 1 x 8. 75 seconds rest before A2. Last Time: @ 50lbs DBs 2 x 12, 60 seconds rest

-A2 Front Squats @ 175lbs 2 x 12. 75 seconds rest before A1. Last Time: @ 175lbs, 60 seconds rest

-B1 Rack Chins @ BW + 25lbs 2 x 12. 75 seconds rest before B2. Last Time: 75 seconds rest

-B2 DB Flies @ 40lbs DBs 2 x 12. 75 seconds rest before B1. Last Time: 75 seconds rest

-C1 One-Arm DB Rows @ 50lbs DB 2 x 12. 75 seconds rest before C2. Last Time: 75 seconds rest

-C2 Hanging Leg Raises @ Bodyweight + 15lbs 2 x 12. 75 seconds rest before C1. Last Time: 75 seconds rest

Duration: 32 minutes

Comments:
Great session to start off the week. I’m not pissed off about the DB Military presses because I was expecting that. Nonetheless, I was able to progress on the B and C supersets with less rest and on the front squats with more weight.

742

October 17th, 2006

Training: HFT PM Session - 5 x 5

-A1 Flat Bench Presses @ 195lbs 5 x 5. 45 seconds rest before A2. Last Time: 60 seconds rest

-A2 Chest-Supported Rows @ 195lbs 5 x 5. 45 seconds rest before A1. Last Time: 60 seconds rest

-B1 BB Split Squats @ 140lbs 5 x 5. 45 seconds rest before B2. Last Time: @ 135lbs, 60 seconds rest

-B2 Woodchoppers @ 70lbs 5 x 5. 45 seconds rest before B1. Last Time: 60 seconds rest

-C1 Rear-Delt Raises @ 25lbs DBs 5 x 5. 45 seconds rest before C2. Last Time: 60 seconds rest

-C2 Leg Press Calf Raises @ 450lbs 5 x 5. 45 seconds rest before C1. Last Time: 60 seconds rest

Grip Work: Max Effort Method

-D Static Towel Holds @ 145lbs 3 x 30 seconds. No Specified rest. Last Time: 1 x 30 seconds, 1 x 12 seconds, 1 x 15 seconds

Supplemental Work: Max Effort Method

-E Good Mornings @ 205lbs 3 x 3. No specified rest periods. Last Time: @ 200lbs

Duration: 1 hour 30 minutes

Comments:
OK, great session again. On the flat bench presses, I failed right on the last rep just like you’re supposed to (but never happens) it was beautiful. Those Gms are getting heavy. Anyway, tomorrow is 3 x 8 and 6 x 4.

743

nice benching, looks like your gonna pass me out eventually

744

[quote]redsox348984 wrote:
nice benching, looks like your gonna pass me out eventually[/quote]

Dude you’re benching’s WAAAY better than mine.

745

October 18th, 2006

Training: HFT AM Session - 3 x 8

-A1 Incline BB Bench Presses @ 175lbs 2 x 8, 1 x 6. 60 seconds rest before A2. Last Time: same

-A2 Incline DB Rows @ 50lbs DBs 3 x 8. 60 seconds rest before A1. Last Time: same

-B1 Hack Squats @ 290lbs 3 x 8. 60 seconds rest before B2. Last Time: 75 seconds rest

-B2 High Pully Rear-Delts @ 40lbs 3 x 8. 60 seconds rest before B1. Last Time: 75 seconds rest

-C1 Cable Punches @ 55lbs 3 x 8. 60 seconds rest before C2. Last Time: 75 seconds rest

-C2 Reverse-Grip Curls @ 70lbs 3 x 8. 60 seconds rest before C1. Last Time: 75 seconds rest

Duration: 37 minutes

Comments:
UGHHHHHH DAMNIT. I hate when I can’t progress. I seem to ahve hit a plateau for the incline bench presses. I managed to progress everywhere else with rest intrevals but I really wanted to hit that incline. Progressing in weight just seems more concrete to me. I shall redeem myself tonight.

746

October 18th, 2006

Training: HFT PM Session - 6 x 4

-A1 Back Squats @ 285lbs 6 x 4. 45 seconds rest before A2. Last Time: 60 seconds rest

-A2 DB Floor Presses @ 75lbs DBs 6 x 4. 45 seconds rest before A1. Last Time: 60 seconds rest

-B1 Corner Rows @ 180lbs 6 x 4. 45 seconds rest before B2. Last Time: 60 seconds rest

-B2 Bradford Presses @ 110lbs 6 x 4. 45 seconds rest before B1. Last Time: 60 seconds rest

-C1 Standing Calf Raises @ 435lbs 6 x 4. 45 seconds rest before C2. Last Time: 60 seconds rest

-C2 Lying Leg Curls @ 120lbs 6 x 4. 45 seconds rest before C1. Last Time: 60 seconds rest

Grip Work: Dynamic Effort Method

-D Plate-Pinch Extensions @ 7.5lbs 8 x 2. No Specified rest. Last Time: @ 7.5lbs

Supplemental Work: Repitition Effort Method

-E Hyperextensions @ 70lbs 4 x 8. No specified rest periods. Last Time: @ 67.5lbs

Duration: 1 hour 23 minutes

Comments:
Awesome workout again. For some reason, I always dread this one. The 6 x 4 squats is HARD but I always manage to beat it. The bradford presses also felt a lot easier. Progress alll around here. Tomorrow is a rest day.

747

you always seem to have a couple exersizes ive never heard of. what are corner rows?

748

[quote]redsox348984 wrote:
you always seem to have a couple exersizes ive never heard of. what are corner rows?[/quote]

I’m sure you’ve seen it before. It’s like a T-bar row but you put an emptybar in the corner of the room and load one end up with plates and row it.

749

October 20th, 2006

Training: HFT AM Session - 4 x 6

-A1 DB Bench Presses @ 90lbs DBs 4 x 6. 60 seconds rest before A2. Last Time: 1 x 6, 1 x 5, 2 x 3

-A2 Bent over Rows @ 180lbs 4 x 6. 60 seconds rest before A1. Last Time: same

-B1 BB Military Presses BTN @ 125lbs 4 x 6. 60 seconds rest before B2. Last Time: 1 x 6, 1 x 5, 2 x 4

-B2 Frog-Stance Hack Squats @ 160lbs 4 x 6. 60 seconds rest before B1. Last Time: same

-C1 Hyperextensions @ 55lbs DB 4 x 6. 60 seconds rest before C2. Last Time: 60 seconds rest

-C2 Weighted Sit-Ups @ Bodyweight + 75lbs DB 4 x 6. 60 seconds rest before C1. Last Time: 60 seconds rest

Duration: 35 minutes

Comments:
YEAH! FUCK YEAH! That’s how we come back. Goddamn military’s and DB bench presses. Last week’s session pissed me off. This week I nailed it. And I woke up late too. I didn’t have time to warm up or shower at the gym (shh don’t tell anyone)

750

yah i know what your talking about, guess i just didnt know what its called.

strong lifting today man, lots of improvements, good to see

751

[quote]redsox348984 wrote:
yah i know what your talking about, guess i just didnt know what its called.

strong lifting today man, lots of improvements, good to see[/quote]

Thanks bro

752

October 20th, 2006

Training: HFT PM Session - 5 x 5

-A1 Seated Cable Rows @ 160lbs 5 x 5. 45 seconds rest before A2. Last Time: 60 seconds rest

-A2 Standing Military Presses @ 125lbs 5 x 5. 45 seconds rest before A1. Last Time: 60 seconds rest

-B1 Bulgarian Squats @ 70lbs DBs 5 x 5. 45 seconds rest before B2. Last Time: 60 seconds rest

-B2 Stability Ball Crunches @ 80lbs 5 x 5. 45 seconds rest before B1. Last Time: 60 seconds rest

-C1 Decline Bench Presses @ 200lbs 5 x 5. 45 seconds rest before C2. Last Time: @ 195lbs, 60 seconds rest

-C2 Suitcase Deadlifts @ 115lbs 5 x 5. 45 seconds rest before C1. Last Time: 60 seconds rest

Duration: 1 hour 25 minutes

Comments:
This session has gotten harder or something. I decided to up the weight on the decline since this is my last one (next week is a testing week followed by my new program). Not much else to say. Tomorrow is a rest day.

753

October 22nd, 2006

Training: HFT AM Session - 8 x 3

-A1 Floor Deadlifts @ 325lbs 8 x 3. 45 seconds rest before A2. Last Time: 60 seconds rest

-A2 Dips @ Bodyweight + 60lbs 8 x 3. 45 seconds rest before A1. Last Time: 60 seconds rest

-B1 Chin-ups @ Bodyweight + 42.5lbs 7 x 3, 1 x 2. 60 seconds rest before B2. Last Time: @ Bodyweight + 40lbs, 45 seconds rest

-B2 Skullcrushers @ 80lbs 8 x 3. 60 seconds rest before B1. Last Time: @ 80lbs, 45 seconds rest

-C1 Standing Calf Raises @ 445lbs 8 x 3. 60 seconds rest before C2. Last Time: 60 seconds rest

-C2 Hanging Pikes @ Bodyweight 8 x 3. 60 seconds rest before C1. Last Time: 60 seconds rest

Duration: 1 hour 8 minutes

Comments:
This was an awesome session. I think, lately, I’ve been forgetting to enjoy training. By the time I got to my B supersets the 60 second rest periods felt like forever and I just started to mentally relax and enjoy the session. I don’t think I’ve ever lifted so much weight in so little time with regards to the A superset. This is a great way to end this program/week. 1 x 24 tonight.

754

October 22nd, 2006

Training: HFT PM Session - 1 x 24

-A1 Neutral-to-In Leg Extensions @ 110lbs 1 x 24. 60 seconds rest before A2. Last Time: 75 seconds rest

-A2 Seated Leg Curls @ 115lbs 1 x 24. 60 seconds rest before A1. Last Time: 75 seconds rest

-B1 Machine Lateral Raises @ 50lbs 1 x 24. 60 seconds rest before B2. Last Time: 75 seconds rest

-B2 Straight-Arm Lat Pulldowns @ 100lbs 1 x 24. 60 seconds rest before B1. Last Time: 75 seconds rest

-C1 Preacher Curls @ 60lbs 1 x 24. 60 seconds rest before C2. Last Time: 75 seconds rest

-C2 Pec-Dec @ 150lbs DBs 1 x 24. 60 seconds rest before C1. Last Time: 75 seconds rest

Grip Work: Repitition Effort Method

-D Captains of Crush Trainer @ 100lbs 4 x 10. No Specified rest. Last Time: 4 x 9

Supplemental Work: Dynamic Method

-F Back Extensions @ 72.5lbs 8 x 2. No specified rest periods. Last Time: 72.5lbs (speed)

Duration: 1 hour

Comments:
And that, my friends, will finish it off for my double-split. I’m always amazed at how hard 1 x 24 can be - especially when you go for a 2 second negative like I do. Next week is a test week and then it’s time to try out my new program.

755

Not that I am biased or anything…ok I am biased as hell, but I am hoping you’re gonna do 5x5, 3x3 or a strength-oriented program. You’ll take your already solid strength numbers and boost them that much higher. As Poliquin says, a stronger muscle is a bigger muscle.

756

[quote]t3h_Squirr3l wrote:
Not that I am biased or anything…ok I am biased as hell, but I am hoping you’re gonna do 5x5, 3x3 or a strength-oriented program. You’ll take your already solid strength numbers and boost them that much higher. As Poliquin says, a stronger muscle is a bigger muscle.[/quote]

I will have two strength days per week (upper and lower).

757

October 23rd, 2006

Training: HFT PM Session - Max Motor Unit Recruitment 1RM

-A Back Squats @ 45lbs 1 x 6, @ 135lbs 1 x 3, @ 225lbs 1 x 1, @ 295lbs 1 x 1, @ 315lbs 1 x 1, @ 335lbs 1 x miss, @ 330lbs 1 x miss, @ 325lbs 1 x 1. About 2 minutes rest between last single and all out set. Last Time: worked up to 320lbsx2

-B Flat Bench Presses @ 45lbs 1 x 6, @ 135lbs 1 x 3, @ 2055lbs 1 x 1, @ 225lbs 1 x 1, @ 235lbs 1 x 1, @ 240lbs 1 x 1. About 5 minutes rest between last single and all out set. Last Time: worked up to 225lbsx3

-C Lying Triceps Extensions @ 55lbs DBs 1 x 3, @ 75lbs DBs 1 x 1. About 1 minute rest between last single and all out set. Last Time: worked up to 70lbsx3

Grip Work: Max Effort Method

-D Static Towel Holds @ 150lbs 2 x 30 seconds, 1 x 21 seconds. No Specified rest. Last Time: @ 145lbs 3 x 30 seconds

Supplemental Work: Max Effort Method

-E Good Mornings @ 210lbs 3 x 3. No specified rest periods. Last Time: @ 205lbs

Duration: 1 hour 38 minutes

Comments:
Good session overall. I was hoping for more on the squat and I felt strong so I went for 335 but missed. As for the bench, I hit went for 240 but my spotter jumped in way too quick so I redid it and got it pretty easy. I think I could’ve done more since I ended up doing it twice but I didn’t think of it at the time.

Bench 240x1
[video]201[/video]

Here’s 335 x miss
[video]202[/video]

758

great lifting man, you were deifnitly good for more on the bench. and you just barely missed 335 for the squat. good job

759

[quote]redsox348984 wrote:
great lifting man, you were deifnitly good for more on the bench. and you just barely missed 335 for the squat. good job[/quote]

Thanks. I’m pretty sure the squatting was a balance issue. After that I was gassed.

760

[quote]Brendan Ryan wrote:
Here’s 335 x miss
[video]202[/video][/quote]

I like the video feature here. I use it a lot.

As for your squat, you started to drift backwards as soon as you got out of the hole. It looked like you lost your arch just before the bottom of the lift. That’ll do it.

I see you do GMs. You might work on bringing them up quite a bit. I have seen that you should be able to do about 65-75% of your max. After running the numbers, I see you are almost there, so nevermind.

It’ll go up. I know that after a miss, you want to kill it the next time.

Keep pushing

-folly