BreStruction II

Training
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Interesting new name. Can we still call you Bre? Or do you prefer your new name? Can’t think of a quick, short nickname for it…

Anyhow. Thought of you when I saw some dude skyhumping LIKE THERE WAS NO TOMORROW in the gym last night. He wasn’t doing them weighted, just super fast thrusting and his feet were on a swiss ball. He had a couple of weird, missed humps when he was doing the one legged variety. Losing his balance and twisting and falling. Fucking hilarious and I immediately thought, “BRE.” Now I don’t know who to think of…

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lol vege. that is the one exercise at the gym that i find it really hard not to lol at. that and the guys who do really fast really short ROM reps on the leg press so it makes this really weird squeaky sound.

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When I do them, I ensure my face looks as intense as if I’m doing cleans or push presses. I make it look gangsta!! :stuck_out_tongue:

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@sexyveg/coyotegirl/brute/debD: changed for increased internet anonymity?! But Bre/TPD/Princess they all work :slight_smile:
@alexus: lol at male sky humpers on swiss balls. Im a solo humper, never seen anyone else work it over here :slight_smile:
@limburg: it happens, regardless of the name :wink:

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So. Deloading-ish night for me. It’s okay, because tomorrow night I will be tangoing for 8 hours so I want fresh legs, and I need to meet up with a girl whos been bugging me for a year to try the girls road cycling team. This could be really fun…or hard because I havent switched my bike tires yet from winter to summer. Either way, I’ll be needing my legs this weekend, so maybe its good I didnt go all out today. Also contemplating whether or not to go to an art deco bath in Darmstadt on Saturday. This could be a nice weekend. (I should be working I guess but I need some outdoor/spring time!)

rowing - right shoulder felt a bit like it was hanging low and crabby, so I didnt push for 10km since I already did 10km on Monday
2000m @2:15/500m 26s/m
2min rest
3000m @2:19/500m 25s/m

some squatting
I watched DebD’s squat vids, and concentrated on going low today. I was hitting the rack a little every time. It was a challenge. After I saw her escape method though (crawling away) I was not scared to give it a try. Whats regulation in a powerlifting comp? Do you really have to get your ass just 4 inches from the ground? If so, FUCK THAT!

Quad stretches x 8 x 1
sky humps with bar (nlmain inspired) x 20 x 1
sky humps with 22,5 x 20 x 1
sky humps with 32,5 x 20 x 1

split squat and reg squat x bar x 10 x 1
split squat and reg squat x 22,5 x 10 x 1
reg squat x 32,5 x 6 x 1
reg squat x 42,5 x 6 x 1
reg squat x 52,5 x 3 x 1
reg squat x 62,5 x 2 x 1 - I felt like a zombie trying not to fall asleep. lol.
reg squat x 52,5 x 3 x 1
reg squat x 42,5 x 6 x 3

shrugs
32,5 x 20 x 2
42,5 x 10 x 3

lat raises
5,0 x 6 x 3

db curls
8,0 x 10/arm x 1
10,0 x 6/arm x 3

sit ups on decline bench (I hate you nlmain, but thanks for calling me out). I did 60 (3 x 20) and it SUCKED. Thank you. :slight_smile:

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we both did curls and decline crunches today :slight_smile:

8 hours of tango sounds epic!! what’s the occasion? or do tango people always marathon?

PL - diff feds have different rules. Rule of thumb your butt needs to dip below your hip crease - someone plz correct me if I’m wrong.

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@nlmain: hah! yay for decline cruches! OUCH! :slight_smile: 8hours is no marathon for tangueros…marathons area AN ENTIRE WEEKEND. read: noon to 6am for 3 days :slight_smile: preferably with sex/food in between :slight_smile: there is a special thing here first weekend of the month. Most of my good friends here are part of this scene.

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[quote]ThePerfectDrug wrote:
preferably with sex/food in between :slight_smile: [/quote]

This was all I read. :stuck_out_tongue:

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Cycling! I have alot of respect for female racers. Tough sport. I’ll be interested to hear how you like it.

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[quote]kimbakimba wrote:
Cycling! I have alot of respect for female racers. Tough sport. I’ll be interested to hear how you like it.[/quote]

I’m anxious to see if I’m sober enough to go on Sunday morning :wink: I also have a lot of respect for ‘conditioned’ athletes…+ cyclists have the SEXIEST legs.

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[quote]nlmain wrote:
PL - diff feds have different rules. Rule of thumb your butt needs to dip below your hip crease - someone plz correct me if I’m wrong.

[/quote]
Yes, different feds have different ideas of proper depth for the squat.

100% Raw Federation states that “the lifter must bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of the knees”

Hip crease must go below the top of the knee, is another “general rule”.

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So I leave for a week and you change your name - whatever, i’ll just call trolita linda and we’ll call it a day :wink:

UGH! I miss BA SO much!! Its funny because I’ve been traveling for a week and everywhere reminds me of BA - the architecture of san fran, the smell of the seattle subway…hay la tristeza!

Please, please, PLEASE!!! Get us some vids of you doing tango! I beg!!

btw bitch, i’m jealous - you’re weekend sounds INCREDIBLE! Enjoy!!

ps. that “deload” workout was pretty serious. Nice shit! I hear ya on getting ATG on the squats. Makes them 100 million times harder!

pps. I couldn’t find a milonga vid that i liked best but i love the song Tango Negro :slight_smile: Also, have you seen two men dancing tango like they used to in the army? its so amazing! Also, tango is the only dance where a viejo can land a sexy young piece like that. HAHAH! Leave it to the argentinos.

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lol (want to call you BRE! Still :stuck_out_tongue: ) I’m glad my crawling helped you! =D Or did it? I’m not sure…

I’m going atg for the purpose of oly lifting but I also believe it’s better for my knees. It does lower the numbers for sure.

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[quote]Mascherano wrote:
So I leave for a week and you change your name - whatever, i’ll just call trolita linda and we’ll call it a day :wink:

UGH! I miss BA SO much!! Its funny because I’ve been traveling for a week and everywhere reminds me of BA - the architecture of san fran, the smell of the seattle subway…hay la tristeza!

Please, please, PLEASE!!! Get us some vids of you doing tango! I beg!!

btw bitch, i’m jealous - you’re weekend sounds INCREDIBLE! Enjoy!!

ps. that “deload” workout was pretty serious. Nice shit! I hear ya on getting ATG on the squats. Makes them 100 million times harder!

pps. I couldn’t find a milonga vid that i liked best but i love the song Tango Negro :slight_smile: Also, have you seen two men dancing tango like they used to in the army? its so amazing! Also, tango is the only dance where a viejo can land a sexy young piece like that. HAHAH! Leave it to the argentinos.
[/quote]

I can NOT wait to learn this.

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note to self: dancing tango DEFINITELY contributed to my right ass domination issue.
2d note to self: I busted my skirt in half last night on the dance floor, and had to dance the rest of the evening in sweats. somethins working!

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@masch…okay I’ll try to make a vid eventually of tangoing.
@all…I feel like I need to contribute A LOT of vids… but I’ve been busy/slacking in this dept. I need help with this!
@deb…your vids made me realize #1 I can always drop the bar without hurting myself and #2 crawling away is funny/awesome. so YES it helped, and YES you can call me BRE. or BreOtch, or brizzle, or brewski, bretard, brelliant, brestroyer, bran flakes…etc.

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[quote]ThePerfectDrug wrote:
note to self: dancing tango DEFINITELY contributed to my right ass domination issue.
2d note to self: I busted my skirt in half last night on the dance floor, and had to dance the rest of the evening in sweats. somethins working![/quote]

LOL about your skirt TPD! Tango for 8 hours is pretty hard-core. How’d you get into the dancing scene originally? Just curious.

The right ass dominance DOES make sense now.

Oh, and very nice squatting in here. Keep up the good work. You’re right something is working!

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I’m fascinated by the dancing in your life too and would love to see vids–especially of the skirt busting variety.

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okay!! tango vids coming soon! and rowing, and squatting, and deads, and benches…Just need a camera man…

SO, I didnt end up going on the bike ride this morning or out. because #1) I slept in (no i didnt go out the night before) and #2) stores were actually open today! (usually everythings closed on Sundays) No idea why…

Shopped around for gardening stuff (I make use of my window) and miscellaneous household shit (I forgot toilet paper AGAIN). In the afternoon, I ate a full plate of goulash further challenging my skinny jeans, and while walking around in an effort to digest, I saw a stand/kiosk/booth for a rowing club in my city. There were ergs out and they were doing 500m sprint competitions. I looked at the top womans time (2:05) and said, fuck that, I can beat it in skinny jeans + a plate full of goulash no problem.

So I waited for the little kids to be done, pretended like I didnt know anything… had the guy set it up, and started to pull. No warm up or anything. As I started to pull, I immediately went into my row zone. I sensed a crowd gathering and some old man tried to break my focus by sticking his hand by the wheel and shouting some shit in my face. When I picked up the stroke rate I realized my jeans were really going to be a problem since they were sliding around alot, but I just pulled through it. At about 300m, I slid off the side, and had to get back on. I was pulling 1:40 at that point… I finished at 1:46.9 which I was a bit upset about. The top “man” score was 1:37…and I would have like to have beat it. They were like, hmmm…you’ve done this before, no? Yeah…

So in imitated german stoicism, I grabbed my stuff and left and almost IMMEDIATELY ran into my friends. Due to the sprint, I was suddenly hungry again and I agreed to join them for ice cream! yea!

Admittedly my hips are hurting/burning a bit. Like - bursitis-ish hurt. I really need to get my ass on a 5-3-1 training program, as I dont think I can handle lifting 90% every day or even every other day. I dont think its good for me, and I dont think Im necessarily going to get stronger doing it. Time to put some BRAINS into the operation and re-evaluate/establish a program. Anyone who knows anything is welcome to put in their 2cents or more.

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Here’s my 5/3/1
I used xcel to compute the weight
Please see:

for understanding what the hell is going on here.
PM me if you want a shitty ready made excel sheet.

Why am I doing this?

  1. I want to try a more systematic way of training to see gains in strength
  2. want to spend less time in the gym
  3. dont want to injure myself

Anyone have anything to add?

Exercise Sets Reps 1RM 90% RM Set1 Set 2 Set 3
A Day
Warm-Up: Rowing

  1. Standing shoulder press
    3
    Week 1 5 65,75,85 35 31,50 20,475 23,625 26,775
    Week 2 3 70,80,90 35 31,50 22,05 25,2 28,35
    Week 3 5/3/1 75,85,95 35 31,50 23,625 26,775 29,925
    Week 4 5 40,50,60 35 31,50 12,6 15,75 18,9
  2. Dip 5 ?
  3. Chin-up 5 ?

B day
Warm-Up: Glute Circuit

  1. Deadlift 3
    Week 1 5 65,75,85 85 76,5 49,725 57,375 65,025
    Week 2 3 70,80,90 85 76,5 53,55 61,2 68,85
    Week 3 5/3/1 75,85,95 85 76,5 57,375 65,025 72,675
    Week 4 5 40,50,60 85 76,5 30,6 38,25 45,9
  2. Good morning 5 12
  3. Hanging leg raise 3 10
  4. Calf Extension 5 15

C day
Warm-Up: Rowing

  1. Bench Press
    3
    Week 1 5 65,75,85 40 36 23,4 27 30,6
    Week 2 3 70,80,90 40 36 25,2 28,8 32,4
    Week 3 5/3/1 75,85,95 40 36 27 30,6 34,2
    Week 4 5 40,50,60 40 36 14,4 18 21,6
  2. DB chest press 5 12
  3. Shrugs 3 10
  4. DB lat raises 3 10

D Day
Warm up: Glute Activation

  1. Squat 3
    Week 1 5 65,75,85 70 63 40,95 47,25 53,55
    Week 2 3 70,80,90 70 63 44,1 50,4 56,7
    Week 3 5/3/1 75,85,95 70 63 47,25 53,55 59,85
    Week 4 5 40,50,60 70 63 25,2 31,5 37,8
  2. Leg press 5 10
  3. Leg curl 5 10