Brute's Book

Training
1101

:smiley:

Thank you all :smiley: It WAS a surprise. I wasn’t even going to bench .HA : )I of course am firmly gripped to reality and know the next one won’t happen for another 6 years.

today
ohs 143x10,x8,138x8,x8
c&j 111x3 x 5 sets, 125,131, 133,138,138
snatch grip mps’–HARD bar only x 10, 55x8 x 2 sets

I’ve been watching a lot of oly weightlifting vids here lately. OH and I learned the cool kids don’t call it oly lifting but WEIGHTLIFTING…but I’m not that cool. I will stick to oly because I’m a total rank amateur. Anyways,I htink I’ve finally realize how to clean properly-ish.

1102

[quote]brute_fury wrote:
today
fronties 135x2, 155x3, 175x3 x 5 sets, 195x3x 2sets, 200x2, 205x2
benching 95x5, 105x5, 115x7, 125 x5 PR, 130 x 3 PR
gm’s 135x10, 150x10, 160x5
stepmill 15 mins

SUPRISE BENCH PR’s. HA! [/quote]

That’s awesome. Sometimes they sneak right up on you and bite you in the ass.

1103

darn, I always thought saying oly made me sound cool. BAH!

1104

[quote]brute_fury wrote:
:smiley:

Thank you all :smiley: It WAS a surprise. I wasn’t even going to bench .HA : )I of course am firmly gripped to reality and know the next one won’t happen for another 6 years.

today
ohs 143x10,x8,138x8,x8
c&j 111x3 x 5 sets, 125,131, 133,138,138
snatch grip mps’–HARD bar only x 10, 55x8 x 2 sets

I’ve been watching a lot of oly weightlifting vids here lately. OH and I learned the cool kids don’t call it oly lifting but WEIGHTLIFTING…but I’m not that cool. I will stick to oly because I’m a total rank amateur. Anyways,I htink I’ve finally realize how to clean properly-ish. [/quote]

I call it Olympic. Or “that shit I suck at”. Lol.

Good PR’s on the bench. I need some training PR’s!!!

1105

:smiley: Thank you O :smiley: I’m STILL glowing.

I had NO idea texi and Lula…or maybe the source who said it was geeky is suspect…a oly forum.

today
coan dl week 3
dl 300x2
speed dl’s 245 x6 x 3 sets
set 1 set 2 set 3
circuit dl’s 265 x8 265x7 265x7
bend over row 105 x8 105x7 105x8
gm’s 135 x8 135x8 135x8
lat pull down x8 x8 x8

I had trouble with the 8th reps on the dl’s for the 2nd and 3rd circuits. Rather then do em real bad I opted on 7

played with the ssb squats too
150x5, 160x4x2,190x 3 x2, 210x3, x3,2 failed a third rep,200 x3, x3

pull up party tonight - 5 sets of 6, 5 sets of 5 :slight_smile:
glute activation etc. I played around a bit at the turbo gym because its fun :slight_smile:

vid is a ssb form check

1106

Those look good to me, Brute. But I’ve never used an SSB. Now I understand the appeal if someone has shoulder issues (like me!), but are there other benefits? Does it distribute the weight differently or something? Trying to understand why these seem so popular. How much does that SSB weigh? It’s gotta be more than a regular bar.

Are you going to work at Bench Worlds? Wondering when I’ll see you again . . .

1107

How are you finding the C-P template? I found the circuits sucked ass. They were the hardest part especially the stiff legs. My ass was on fire. Fortunately, we’re at week 7 and the volume has dropped off nicely.

1108

Hey Snap! I’m doing the ssb bar just because I am having a lot of trouble fixing my regular squat. And I’m frustrated with it. This bar is either 60 or 65# and helps me stay upright. I want to back squat but my leaning issues are hard to manage so I’m taking a departure and just trying a whole next exercise.

I feel like it helps me to spread my feet as well–another problem of mine. I don’t know when I’m going to get my regular squat in line and in all honesty I’m so frustrated its not on the radar. I also think I might have caused some damage to my back from my bad form over the years…I really need to NOT have the opportunity to lean.

Differences with this bar is I feel its more quauds. I really like how it makes it unavoidable for me to push apart and up like I’m supposed to.

And I won’t be at any meets as a spectator as far as I can see. Its just not something I can pull off with my work duties. :frowning: I have NO idea when I’ll compete again or hang out :frowning:

o! I do like the program so far! However I don’t do stifflegged dls for the circuits. I never got around to looking up how to do them so I just do conventional. I hope it won’t be a huge problem but oh well!!

The circuit part is my cup of tea! I never do rows or pull downs do having them int eh mix is good for me. I get very excited with volume–so far the hardest part of have been the initial set of 2 heaver dl’s. After that its party time…but might be because I don’t stifflegg it.

1109

today I was a bit worn out from yesterday I guess. But I got something in.
fronties 135x3 x 2 sets, 155x3, 175x2 x2 sets, 185x3 x 2sets, 195x2 x 2 sets, 200x2 x 2sets
misc benching nothing exciting
ghr 4x 10 getting there on the range of motion
some reverse hypers bw only, some sets of face pulls with 65. That’s it

1110

I used to try and insist that ‘weightlifting’ referred to the Olympic sport whereas ‘weight lifting’ was more general, but it didn’t seem to catch on with non-weightlifters (of the Olympic variety) so I’ve stopped insisting…

You are still doing the pull-ups, I see.

I bailed. I got fatter. The bar got smaller and sharper. I regressed a lot and… Well…

I need to tell Harry. Suck it up and go again.

For a non-program follower you are kicking my ass when it comes to following the program :slight_smile:

1111

oh Alexus!! you should get a hold of Harry! I’m …not fatter but not loosing any wt anytime soon myself. Anyway, my point is it makes us that much stronger when or if we drop some pounds!! Think of it as a wt’d pull up compared to before :slight_smile:

I just can’t complain about how I can see the changes in my top half from those pull ups. Its enough of a change that I notice so I’m keeping at it!!!

HA HA! Yeah…that dl program got me hook line and sinker when it appeared to gear me up for a dl number I’ve been after for a long time!

1112

today was misc day. I headed to turbo gym to have ssb squat. I’m going with the bar being 65# so the wt’s will be with included.

150x5, 160x5, 170x5, 190x5, 200x2, 210, 220, 225, 230, 235, 220x2, 210x3, 200x5, 190x6, 180x7, 170x10
between sq’s I did some snatch grip mp’s 60x8,x7, 65x7, x7, 70x5, x4
some misc stuff too–a few rows with a safety bar that’s different then the one I used --no padding
ghr’s closer to full range of motion x7

I’m really feeling positive about my ssb squats. Because they are completely different, my ego’s been checked at the door and really won’t even apply…I really am happy with the numbers I got today. If I were back squatting these numbers–be it with shitty form even-- normally I’d be dissapointed. Doing it this way I feel much better then before.

Also for watching all the oly vids I think I found a que/tip that I actually can use and benefited from quit a bit today. I’m sure all the other tips do work but I’ve not been able to get it in my head to line em up. It might just be this bar or it might just be me. Probably both. I’ve come up with this conclusion thus far:

tips that don’t work for me: head up, sit back, arch you back, spread the floor. I still lean, reverse accordion it up

tips that do work for me :wt on heels, look forward, and the ssb bar itself makes me push out my knees with my elbows a bit.

So I’m pleased. I’ll continue doing this. I might just have to ride the special bus from now on–ssb and fronties for my squatting needs because of the damage I’ve done in the past. I’m ok with that as long as I keep the feeling I have right now–strong.

This last year and 4 months or so has been a hard and trying training. I tred water and bobbed about in my efforts. obsessed with past levels of hard core dietary disciple, better numbers on lifts, wild abandon I can’t muster anymore. Then depression, wt gain, injury, intense inner strife, body clock rebellion, severe disappointment in all of the above and other aspects of myself I’d began to become. But its changing and I feel the change. Numbers don’t show it, but I do- I feel stronger.

:slight_smile:

1113

[quote]brute_fury wrote:

This last year and 4 months or so has been a hard and trying training. I tred water and bobbed about in my efforts. obsessed with past levels of hard core dietary disciple, better numbers on lifts, wild abandon I can’t muster anymore. Then depression, wt gain, injury, intense inner strife, body clock rebellion, severe disappointment in all of the above and other aspects of myself I’d began to become. But its changing and I feel the change. Numbers don’t show it, but I do- I feel stronger.

:slight_smile: [/quote]

I am sooooo happy to read this Brute.

It’ll be interesting to see where you’re at with back squats once you get back to them, I predict they will be through the roof.

Great, consistent work in here, I love it!

MUAH!

1114

[quote]brute_fury wrote:

So I’m pleased. I’ll continue doing this. I might just have to ride the special bus from now on–ssb and fronties for my squatting needs because of the damage I’ve done in the past. I’m ok with that as long as I keep the feeling I have right now–strong.

This last year and 4 months or so has been a hard and trying training. I tred water and bobbed about in my efforts. obsessed with past levels of hard core dietary disciple, better numbers on lifts, wild abandon I can’t muster anymore. Then depression, wt gain, injury, intense inner strife, body clock rebellion, severe disappointment in all of the above and other aspects of myself I’d began to become. But its changing and I feel the change. Numbers don’t show it, but I do- I feel stronger.

:slight_smile: [/quote]

Wow, you have such a way with words, very well said brute!

I love the SSB bar also. Though it is very humbling because I can bascially lift like nothing with it, lOL.

Everytime I pull it out people always say “wow, I have never seen ANYONE us that before”.
WELL THEY DAMN WELL SHOULD!!

Keep up the hard work!

1115

I say oly, but then I’m not in any of the cool kids camps.

1116

:smiley: Thank you Lula!!

SPOCK! I love that bar…I hope it makes a man out of me :slight_smile:

PATCH! oh my gawd…looking at the amount of weightlifting vids I do on my pull up days…I’m no where near cool. I do want to be! I wonder if I could at least look smooth, forget trying for heavy wt’s. I’d be happy if I could just LOOK that smooth with my snatches, c&j…Graceful.

Today was mother natures visiting time so I won’t be expecting miracles for a few days. I DO think I could have nailed the fail I got had I not moved racks. I went to 24 today and had to do the majority of my fronties out of a rack-- no safetyies. I like have safeties for heavier fronties. But three junior high boys where in the squat rack learning to squat. They looked like they were trying hard so I wasn’t too full of squatrack envy rage.

Anyways, I was going balls out free squatting. I think my ego would have made sure I got that 215 had I had to do it out of a rack. speculation of course!

fronties 135x2, 155x2, 175, 195, 205, 210, moved racks 215 fail, 205, 205
145x2, 165x2, 185x5,x4,x4
benching 95x5, 105x5, 115 x7, 125x5, 130
over it.

1117

Another blah day. But I’m totally fine with it.
ohs 133x10, 138x9 x 3 sets
c&j 111x3, 121x3 x 2 sets. Mustered an unenthusiastic 133 clean.

Not tired or anything just dealing with nature.

1118

Today
caon week 4 or 3 I think.

I think I could have done this far better at another attempt. Its been a LONG time since I did heavy dl’s. And I shows because the 315 was ugly and very backish and woooeew. Its done.
deads 315x2
speed/ not so speedy dl’s 265x5 x 3 sets
3 circuits of dl’s 245x9
bent over rows 110x7-8
ssb gm’s 115 x8
pull downs x 8

All the circuits could have been better but was done in the ten minutes. that’s what my body was going to get outta it.

ssb squats 150x3,170x3, 190x3
stepmill 10, interval-ish elliptical 8 mins.

pull up party done later in the afternoon 6 sets of 6, 4 sets of 5.

1119

Gonna have to start a new log soon! How exciting!

1120

Yeah Spock :slight_smile: I just keep waitin for this to top off. :slight_smile:

today Nigel woke me up WAY to early. I was tired and he had no business being up at 7. So we got a very early start to our day which the night before only ended 3 hours prior.

fronties
145x5, 155x5, 175x5, 190x4x 4 sets, 190 x 3–failed on the forth, 205
145x10,155x8, 175x4, 185

benching misc stuff.
GHR’s 4 sets of 12
some snatch grip mp’s 65x8, 70x5, 75x like 3. I was tired.
Then I tried to work on some pylometric type jumps I looked up on that site I’m obsessed with rigth now with the oly vids.
back extensions on the ghr

NAP.