Yay! Meet! Where is it?
Brute! I think it’s great you’re going to compete again. This could be your benching year. You are, afterall, buidling a barn door for a back with all of those pullups!
[quote]brute_fury wrote:
I want to do the usapl meet in march, regardless of my numbers.
[/quote]
Your numbers are always way more than acceptable. Best of luck in your training cycle. And it would be perfectly appropriate for you to think about competing at Raw Nats this year.
Thanks Disco! Its in Denver, right down the street from my house!
NADIA! I hope so…I’m going to get those pull ups! That Harry is someone I like to try and make proud:) I was thinking of asking him for dl help…but don’t want to push my luck with too much free tips!
Snap! Thanks…I was thinking about buying a belt too… I appreciate your support! Because I will need it.
I’m about to let go of a lot of stuff. starting form scratch…keeping my ego in check. Cutting will help in that respect because I probably won’t be very strong :{ I’m food-brained so I tend to think if I don’t have this this and that in my belly the day before I’ll be powerless and weak. Not true but I still think that way and the mind play tricks.
So Day 2 of cutting ends! Only…fuck 12 weeks left?
you can DO IT!!!
That’s not so much weight to lose by March. You’ll do fine - you should be able to maintain the strength. But cutting before Christmas? Crazy talk! Ha. Good luck with that.
PS, your Anderson Squats are beautiful. I thought I did well to do 40kg for 5 (88lbs). Damn it.
You can totally do it, Brute!! Do you have a plan of action? Or just cleaning up the diet?
Btw, I feel like half of PW is cutting before the holidays. Lol! Seriously, we’re ass backwards up in here. HAH! But frankly, for me, I’m a year-round glutton so its all the same in the end.
YAY for the comp!! Woot woot! Unleash the beast, girl.
mind over matter!!
I’ll be joining you in January for 8 weeks. I’m too much of a pussy to start now 
thanks Mim!
Cal–luckily my family is mostly in california with alllllllllll the treats and pies and stuff. However I was given yesterday a 2 pound box of lindt truffles.
Capital T truffles. so they are in the fridge for now.
Maschy!! Me too! this entire year has been a shit fest for food.
Frenchie!! Well I’ll be waiting for you…and probably whiney and ready to commiserate come your time to go at it! :)!
Plan for now is cleaning up diet first and foremost. Adding in cardio too at the end of stuff. I’m going to do a program for sq, dl and bench if I can find one i like, or i might go look at everyone’s logs and try and figure something. Going to head to the turbo gym-rmlc- in January for chamber stuff, and basically using their equipment to help my sq. ghr’s, etc. boxes to pull off of. I’ll keep up the front sq and other stuff–overheads! but make em accessories or something.
It’ll help adding in the cardio because sometimes I think of my volume as a sorta cardio substitute. If I am already going o cardio it, I won’t need so much? I hope. I speed walk already every day with Nigel for about 30 mins, but I’m sure my body’s used to that already.
My back is still sore and lame from my multiple day stint of wayyyyyyyyyy long sleeps and probably the massage…Not sure what to do about it. Today’s gym will be to see how it handles stuff and if it doesn’t then just cardio.
I cannot figure out why my hips are so sore. wtf? hat have i been doing differently the past 4 or 5 months? could it be speed walking? I just have this strange gait now, short stiffer extension of my legs. weird.
I know my hips were longer to stretch and feel right before the deads because of the colder weather. Seems I’ll be needing to give those fussy things extra extra attention in the winter.
Man I hope so N…because my god I was/am in pain today :{ WHAT THE HELL??
I’ll describe it since its the hot topic on my mind. PAIN radiating like the devil’s breath! Pain in the area that people who have butt dimples have butt dimples. Hips feel like my sockets are dry as all hell or mashing into my pelvis. Fuck you pain! where did you come from? get the fuck out!!!
So all I could manage today was benching. I decided to try 5/3/1. I’m a special case, so can someone please let me know if this is the right set up? week one 65%,75,85. Oh ok…well first off I just realized as I type this I did the wrong math so ignore the # of pounds and please tell me if the sets and reps are right.
benching 3 sets of 5 reps of 85#–don’t laugh!–,
3 sets of 5reps 95
3 sets of 5 reps 105 ok now again I realize I also did 105 x10
db benching 5 sets of 12 with 30’s
db rows supposed to do 5set but my back was not having it . did 3 sets of 12 with 40’s
leaning over hurts!!arrhh!! I’m never getting a massage ever again!
But about the 5/3/1 thing…This doesn’t seem right. I hate doing a thousand sets of like 5 reps. makes no sense! I think I’m doing it wrong. I’d rather do 5 sets of ten then 25 sets of fucking two!! I have no idea how to do a program!!!
what’s your max bench Brute - I’ll set you up with the scheme.
OH THANK GOD!!! Thank you! I put 140 as a max
All right. We need to start by finding 90% of 140 = 126. All my calculations are based on 126lbs. Remeber this gets harder as you progress within the cycle. I’ve kept the decimal so you can decide to round up or down.
week 1
81.9 x5
94.5 x5
107.5 x5 + as much as you can do.
week 2
88.2 x3
100.8 x3
113.4 x3 + as much as you can do.
Week 3
94.5 x5
107.1 x3
119.7 x1 + as much as you can do.
week 4
deload - keep it light.
Once you’ve done your 4 weeks you add 5lbs to you max, therefor 131lbs. Base your next cyle on 131lbs.
edit: just looked at your numbers and saw that they were pretty similar so you had set it up right. Don’t fret over the five reps, it’s planned so you can ramp up and get used to the weight. By week 3 you’ll be happy to be back at repping those 5’ers.
thank you!!! so only 3 sets total? much better!
Oh noes! You didn’t say before that you feel “shitty” and “blobo”
I know tha feel 
veelsbadman.jpg
Otay I hella cosign this dropping some LBS. You have four planets in libra like I do… very strong venus influence so of COURSE aesthetics are important!
Its so cute when you disparage your amazing lifts. Makes me gigle and want to hugz you!
Oh! Also thank you to Mr.Print I use blackironbeast.com
they have hella handy 5 3 1 calculator!
[quote]brute_fury wrote:
thank you!!! so only 3 sets total? much better![/quote]
I always add a few warm up sets
bar x5-8
65x5-8
also if you find the jump between prescribed sets is to big you can add in between sets, my setup always has them.
week 3
(warm up)
bar x8
65 x8
(working set)
94.5 x5
107.1 x3
115 x 1 (in between)
119.7 x1 +++
you don’t want to overdo the in between cause you will tire out before the big finish, but in my case if I jump to high to fast I can’t do the lift at all - especially bench.
Hope this helps!
I can’t thank you enough n!!! i’m …yeah I can’t fathom programs!!
oh my hallowed!! I 'm …well. whatever! i’m happy enough but of course i miss other parts that used to show up more on my body! :{ they are still there but have a lil bit of sausage wrapped around em!
I’m happy thought I have made progress with some areas of my life. LOTS! I had a pretty severe case of the madness when i was 14-20years old. was in and out of ED treatment centers for three years, in patient hospital stays for 2 years in and out give or take. I had the major OCD eating disorder exercise insanity BAD.
Never a body image thing, always an obsessive thing…depression induced by a mad brain that’s eating itself! anxiety driving me to vent thru way to much exercise and depleted nutrition. plus the more you stay at treatment centers …the better anorexic/ed chick you become unforgivably. :{ like prison, you learn to be a better crook.
then it wen the other way as most recovering ed chicks might share. in binging a lot. daily for years as well. I never purged but I’d over exercise instead kinda maintaining a normal wt but more so pudgy. I got out of a bad situation, grew more confidence, got things going for myself again with a degree and a career and into lifting. I did have another brief relapse into overexercising and wt loss in 08, plumped up again…but last three years have been better then most!
That all being said I kinda give myself a lot of leeway when it comes to things like diet and shit. I don’t write down what i eat, and only when i’m trying to loose do i count every since thing.
Sometimes i have to do severe tactics to get my head out of ruts. Sometimes I have to call it quits if i’m going down the wrong way again. Because losing control of myself that way instantly reminds me of losing control of my life–literally. My family will make me go to a hospital–either by force or sheer power of family voodoo shit-- and i’ll have to start everything all over again like I’ve done three times already in 10 years!
that or its the tough love treatment I’ve received as well…when they wouldn’t speak to me for years because they didn’t agree with my life…I can see that happening again easily! they are hard core Catholics! they make guilt outta thin air!!! .its not worth being a lil bit smaller for me. gotta be smart!
LONG reply! but i’m thoughtful today!
Brute: Having a coach can make a real difference. I felt that way about Harry too–working with him made me better, made me try harder. I’m glad that writing to him is going well for you.
You’ve been through a lot Brute. I know your unhappy and feeling blah right now. But, you are pretty lean starting out. I see abs. And I think you’re beautiful.