Brute's Book

Training
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PMPM- I more then likely copied you in your bench set up! when i started to get my bench thing going a few months ago I looked around at vids, and I like that setup! It helps a lot, especially because it makes me remember to clench my butt. I will definitely try to spread my legs a bit more (whoa) and get my ass in gear.

I do know abut the squat situation as well. Not quite sure when I spazzed and started to get back into old bad ways, but that squat is to be assessed right away.

I tried a bit today, filmed form from the back and WOW…i have some crazy accordion leg movements going that i need to fix. Looks like its re-learn to squat part II. But I’m game! I’m going to try a slightly wider stance and look to the heavens.

Snapper! I have a definite lift off style! I tend to favor one leg over the other, one hip flex or hip joint or something is slightly tighter/higher on one side.

soldog! i was so pleased that i noticed the Madonna’s Vogue --Lady’s with an Attitude --blasting for all the guys to squat too :smiley: ha!! I did like the George Micheal playing for our benching…:slight_smile: But that’s just me…had a crush on him since i was very very young.

:smiley: than you Maschy!!! :smiley:

hey thanks Bekah :slight_smile: thank you for stopping by!

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…hmm…not sure if what i just wrote was posted or not…hmm

well, I’ll write what i didn’t before. Today I did a misc workout to wake my self up a bit. I’m still not 100% but feel like I’m getting there.

benching 95x5,105x5, 115x5x3 sets, 120x4x2 sets
squats-wider stance, trying to look to the sky bar, 135x5, 185x5, 225x4,x3
overhead squats 95x5x5 sets
dl’s bar, 135, 185,225, 245,265
front squats 135x5 x5 sets
Bulgarian split squats95x5 x 3 sets/leg

fat man pull ups 3 sets of 6

tried some anterior loaded step ups- bar a few times, tried it with 95 and pretty much hurdled the bench. no go!

regular cleans- bar, bar with 2 10kg plates x5, bar plus 2 15kg plates, bar with 2 20kg plates, fail bar with 2 25kg plates.

i have a feeling my deadlifts are going to be harder to pick up again. I’m going to wait until Monday to try them. I think I’m going to work regular squats some more this week, and some benching before i figure what to to next. my appetite is still screwed up–very irregular for me. Sunday night’s sickness still has me with a delicate stomach.

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hey snapper! Yep, I’ve done the split stance for as long as i can remember:) I seem to favor one leg over the other,one hip is either slightly higher, or one hip flexor slightly tighter then the other,and i think it might have to do with my lift off legs? I dunno!

PMPM–I more then likely stole your bench set up! when i was beginning to try and get a bench going a few months ago i looked at everyone’s vids,I like this set up1 It helps me clench my butt too. I will definetly try spreading my legs more–whoa–:slight_smile:

My squat, I know. I’m not sure when it all went back to hell but it has. I’m going to try a Brute version of smolov type things to help with a new stance,a wider stance that i hope will help me stay upright. Look to the heavens!! I filmed my form from the back yesterday and was agahast at the sight… back to the drawing board. relearn squat part II.

thanks maschy!!

oh soldog! ha ha!! I was so pleased to hear George Micheal however…I’ve had a crush on himsince iwas very very very young…sigh…always fall for the wrong dudes…

hey thanks Bekah! than you for stopping by!

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ok…forgive me if the posts show up all repeated…I can’t seem to get anything to show up!

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You got back in the gym quick after the meet.

And for someone not feeling 100%, you did a kick ass job. I love the randomness of it lol

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Wow. so if you didn’t get the four posts that basically say the same thing…um…yeah. My computer is wacked…and my connection is way crazy!

hey nikki! yeah…still not quite myself in the gym department. I’m embracing Random Week for the rest of this weeks workouts.

today
benching 115x6x4 sets,then 115x5x 5 sets over the remainder of the time i was there, in between things.it was hard too :{

squats- …this is going to be an endeavor. OH BOY.
205x5x4 sets, 225,245,265–total fail! ha!! yeah…and they look ok…sorta. I filmed from behind and got another grizzly crazy leg thing going.hmmph.

then recumbent bike for 40 mins.

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I loved your meet videos. You look really sexy in that singlet, and SO STRONG!

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hell yeah brute!!! killed that meet!!! damn you are freakin strong.

and you look soooooo tall in the vids. can’t believe u’re only 5’8". from the vids i would of guessed you had a few inches on that. lol

so proud of you girl! you really rocked the bench for hating it so much.

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thanks deja and kimba!!

computer’s been spazzy again. did a few workouts of the last few days.

thrusday
rows 55’s x 8
military press-65x5x5, 75x5x5, 85x4x5
bent over rows 95x5x5

I NEVER do military presses. This will be a difficult task. I usually do my overhead movements with a lot of momentum–ie push presses. I can count on one hand and have four extra digits the amountof times i’ve trained military press. Bent over rows as well. I’ve done those slightly morebut not by much.

friday
squats 215x5x7 sets
benching 120x4x6 sets

I’m making my own version of smolov type stuff for these two lifts. we’ll see how it goes. I haven’t trained rep squats sincei learned how to do them properly (juanuary ish of this year), so we’ll have to see how it goes. Historically I tend to gointo bad form when i rep squats. I do them fine…if you count doing them wierd. But I’m trying to fix that.
And benchign goes without saying that i need to work onit. so we’ll see.

monday 12/13/10
its goign to be hard to get my deadlift volume back. not only have i taken pretty much two weeks off , but befor ethat i was repping out wiht the rmlc round plates which are much much easier then the 24hout fitness’s hexagonal ones.hmm.I’m still not feeling strong deadlift wise:( oh well, gives me something do for the next months…i have a feeling i’m sorta starting from semi-scratch…hmph!!

:(…but i;m healthy! and uninjured…just a bit impatient :stuck_out_tongue:
dls bar,135, 185,225, 255,275, 295x2, 275x2…nuh buh blah. 265x4 that’s it
squats sorta smolov brute version 215x6x6 sets. felt way light, felt nice. getting there form wise. not all are of depth in the series, but propably 4/6 reps are fine for depth.

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I’ve been waiting to get up to 85 for the MP’s again and you just waltz in and DO IT!

Have you ever practiced form with just the bar and keep throwing weight on there to see where the ‘weirdness,’ creeps in? Maybe work in box squats??

295 is still a strong DL!!!

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hey MiM! You crush me on numerous upper body, benching stuff :frowning: sigh..and you have a figure like a freaking bombshell! And you have a good idea, I have tried the formula to see where the wonky comes into play,and its at about 275 I’d say, the last time i maxed out before the meet, before trying to fix stuff. I hope hope hope I can fix it.

ARGH!!
12/13/10 PM. I was so frustrated with the bad dl’s from this morning, I decied to wake up early and try again before work. Slightly better..but ARGH!

Its almost as if my hands and body have forgotten how to do them! BLAH! towards the forth set, however i got a grain of hope.

Things started to to come together in muscle memory..HMPH! SO impatient I am!

deads- bar, 135, 185,225,245,265x8,275x4,275x2 horrible ones. then i put my pride in check. 245x6x6 sets. and it was retarded! but whatever.
reverse alternating lunges 95x10 total, 115x10 total x 2 sets, 125x8
good mornings 115x6x3 sets, 135x5
that’s it!

I almost want to dl it again this week…I gotta be patient. …

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245 6 x6 is good stuff Brute :slight_smile:

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I don’t know brute–your form may be feeling ugly, but the numbers you post are quite pretty.

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I must have been in LALA land because I missed Brutes amazing meet videos. Glad I am all caught up now. I am really impressed Sindie, such extraordinary effort and great strength! Keep it up. I feel like deads detrain the quickest of anything, but don’t get frustrated because you are so hella strong and will be setting PRs in no time.

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words escape me.
well, sort of.

Those videos are AWESOME. Has anyone mentioned how amazingly strong you are? Oh they have? Well, how about how fucking sexy you are? O that too? ok well let me just sign my name on the list!

You are Strong and Sexsay! ~Hallowed

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thanks frenchie cutie butt!( i saw your pic :stuck_out_tongue_winking_eye: ) I’m spoiled and a big baby…uuuuuuhhhh. impatient for those mofo dls

thanks nadia!! I have a sneaking suspicion once i get better looking squats my “max” will be lower. oh well…gotta give it a try.

hey owlie!! thank you!!! and my oh my are you correct, they go quick those dls.

thank you Hallowed! You are gorgeous !! …i wait patiently for your log! :frowning: sigh.

tuesday am stuff
benching 115x6x6, 125x3, 130x2
db rows 50’sx15,x12,x10,x8
db bench 40’s 3 sets of 10
m. press 75x5x3 stes, 85x4 x 2 sets
lat pull downs

i could have sworn i posted this. but its …not here. my mind is a little distracted. my heart kinda hearts. in a totally not serious, emo ( i.e. --pathetically emotional illogical moany way), roses and blood drops The Cure way. When i think and dwell on certain subjects my lifting looses its soul, and thus poopy workouts.

Oh well. I’ll get over it like i always do. Kicking of dust of a grand nightmare past relationship with psychotic psychic vampire dude. Cripes.

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sorry to hear about psychotic psychic vampire dude.

my experience on the “psychic” mostly are incredibly strong “people readers”, not mind readers.

I hope santa brings you someone quirky and funny and up the wall like a rainbow in a storm.
someone who’ll always put a smile on that pretty face of yours.

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I do appreciate that N:) I have no real reason to be upset,and I am really quite lucky. very lucky! I just have battle wounds that flair up. Over it!

today 2am
had alot of fun today. I started out at a bit of a loss. Was going to do another % of max squat rep day, but My back decided that it wasn’t ready yet. I’ll do it tomorrow.

In the meantime, overhead squats–been weeks since i did these–made me very very excited and happy. no real break thrus, just happy to do themk again.

overheads 95x8x7 sets, 115x7, 125x5,130,135x2,140,fail at getting 145 up in the air.

Bulgarians 95x10/leg x 3 sets
front squats–reading Lil Power’s log got me wanting to see my max…its been a long time since i maxed these guys out since i am fearful… strained too much the last time round. no injuries today

front squats 135x10, 145x8, 155x7, 165x4,175, 195, 195, full on fail 205. 205 was my last max. Now i want more!
then 135x5

did some misc things. played with the bumpery plates. did some complexes for fun.

89#x4 of clean-jerk-overhead pushpress-overhead squats, singles of 111# of that, then a clean of 116
clean-jerk overhead press- 89#x9,x7,x7,x5
situps with a 45# x75

that’s it!

89#x4 of clean-jerk-overheadpress-overhead squats, singles of 111# of that,thena clean of 116
clean-jerk overhead press- 89#x9,x7,x7,x5
situps with a 45# x75

that’s it! :slight_smile:

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no back rounding on the front squat, right?

Super Brute doesn’t need to get injured!!

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Oh PS I can’t have a log becuase if my coach’s confidentiality agreement. I mean I COULD have one but then we’d all have to give him an ovary or something as payment for breaking his rules.

So instead I get to stalk everyone else’s journals!