Brute's Book

Training
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Today was catch up on ssb squats. I’ve been advised to do a 5x5 type thing adding 10 pounds a week to get things in gear. So I am on week…3?

ssb squats 135x3, 160x3, 180x5, 185x5 x 4 sets.
bw ghr’s full rom x14, x13, x8, x8, x8

I’m kinda tinkering with the first set to make sure I get good form with the wt for the ssb’s. So far so good. OH and I think I’ve figured out tightening you abs on the assent for squats…yep…only years and years later :slight_smile:

I wish I’d started squats with an ssb instead of a normal bar. I think it’d be so beneficial to get a decent foundation. Ah well.

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TODAY

Started with a text form my phone company saying my credit card was rejected for my auto payment…fearing the worst I was thinking oh well shit, someone’s jacked my number and wiped out my account. My debit card had been giving me shit and not running right fo ra few days but I figured it was just the strip or something . The whole thing didn’t bother me much I was thinking about deadlifts instead. I worked out and totaly forgot about it until I saw a reminder I made for myself to check my account.

PRIORITIES!!! HA HA!! I’d be screwed, but I don’t have much money anyways, its be everything i had but that’s not much! Turns out it is some kinda mistake on the phone company’s part and my account is fine. I did completely forget until after my gym time. HA!

DEADLIFTS
185, 245, 290, 305. 315x5, 315x3 x 3 sets, 315x2, 330, 285x5, 290x5, 295x4, 300x2
ssb squats 145x2, 165x2, 185x5 x 3 sets, 185 x 3
ghr full rom bw x20, x8, x5
ghr back extension bw x20, x15
ssb gm’s barx10, 65x8, 85x8, 105x7
big rom wide stance ssb gm’s bar x 10

:)!

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Today was pull up day.

4 sets of 3 with 5#
bw 1 set of 10, 1x8,1x6, 3 sets of 5.

DANG I didn’t anticipate the sets after the wt’d ones being as difficult and tricky! But the set of 10 was dicey! I feel accomplished however.

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:smiley: TODAY!

Fronties 180,195,205, 215, 220, 225, 230, 230 x fail, 200x4, 210x2 x 4 sets, 210, 215,
185x5x5 sets

glute activation and some planks at home. Feels good!

Another note is I think my grip is improving quite a bit form the pull ups. I noticed it helping a bit with deads–where I figured out to flare out my lats as a kinda secondary action.

Also Today I tinkered with false grip for front squats–its awkward for me since I had very long radius/ulnas :{ I gotta kinda flare em out?

Its almost more comfortable on my wrist to do what I’ve been doing which is a very basic clean grip using my thumbs to hold. But its more helpful for the lift itself to do the false grip. I’ll get down eventually.

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Today
ssb squats 145, 165, 185x5, 195x5x5 sets, 205 x 2 singles
bw ghr x20, x19
push presses 95x5, 105x5 x 4 sets
ssb gm’s 95x5 x 5 sets
planks and glute activation stuff at home

Finally did push preses again.No reason I wasn’t, I just hadn’t! But I do love them.

On the ghr I’ve finally overcome the awful MASH your quads pain that I get from full rom ghr’s. I just kinda told myself to think of my butt and not the hamburger my quads are being mashed into. But I had to stop after two sets…I don’t think muscles can torse, but my right quad felt like it was now just twisty, crossed over, and mixed in a brown blob like they put all the colors of play dough together. I gotta walk it out I guess :{

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Just stopping by…

Awesome work here Brute!

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YOOOOOOOOOOo!

I am curious if you have strange animals that come into your clinic. Like random monkeys or huge ass snakes, etc…

What is the weirdest animal that you’ve healed and do giant birds scare you?

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THANKS 2B!!! :)!!!

SPOCK!! Strange sorta animals I’ve seen personally at my clinic are sugar gliders, ferrets, hedgehogs, lots of reptiles snakes chameleons, hamsters, rats, lil cute lizards of various styles which come in a few times a week or so but mostly dogs and cats of all shapes and sizes.

Occasionally we get wildlife like wild rabbits and ducks, squirrels which we usually have to put down or send off to animal control or the wildlife people. when I first started years ago the zoo brought a tiger in to do radiographs (xrays) very very very heavily sedated. And some type of crane was in too that we bandaged up a fractured leg on.

We don’t see birds at my clinic thank GOD because birds have a tendency to freak out and die or fear! I do like birds though! And I very nearly became a hawks-man a few years ago for a raptor rescue place but I had to let it go for scheduling conflicts :{

Birds are freaking cool! They see colors we do not and incredibility social! Its a dream I hope to achieve someday ,to go hawking …so freaking cool.

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[quote]brute_fury wrote:
THANKS 2B!!! :)!!!

SPOCK!! Strange sorta animals I’ve seen personally at my clinic are sugar gliders, ferrets, hedgehogs, lots of reptiles snakes chameleons, hamsters, rats, lil cute lizards of various styles which come in a few times a week or so but mostly dogs and cats of all shapes and sizes.

Occasionally we get wildlife like wild rabbits and ducks, squirrels which we usually have to put down or send off to animal control or the wildlife people. when I first started years ago the zoo brought a tiger in to do radiographs (xrays) very very very heavily sedated. And some type of crane was in too that we bandaged up a fractured leg on.

We don’t see birds at my clinic thank GOD because birds have a tendency to freak out and die or fear! I do like birds though! And I very nearly became a hawks-man a few years ago for a raptor rescue place but I had to let it go for scheduling conflicts :{

Birds are freaking cool! They see colors we do not and incredibility social! Its a dream I hope to achieve someday ,to go hawking …so freaking cool.[/quote]

WOW! That is really cool! Seeing a tiger musta been one helluva shift, ha!

I do prefer lions though…

What the hell is a hawks-man?

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AH!! A hawks man might be the wrong word Spock but its all I can come up with a the time! Its a person who takes birds of prey out to hunt–like with the big leather gloves. Like the medieval lords and such :D!!! Raptor handlers.

The tiger was pretty cool …but I didn’t feel it really counted as a tiger. My coworkers did flip but I felt it was a bit uncouth to take a picture of him with my face by it since it was way gorked on anesthesia meds. But he was beautiful!!

as for lions… I prefer hyenas myself :)!!

TODAY!

Filled with a titch of righteous rage…I did the deadlifts.

DEADS 185, 245, 290, 305, 320x4, 320x3 x 2 sets, 315x3 x 2 sets
285x5, 290x5, 295x5, 300x3, 300x2
ssb squats 165x2, 175x2, 195x5 , 195x4, 195x3, having to much trouble so 185x5x3 sets
ssb gm’s 95x5 x 5 sets, bar only big rom x20
ghr’s BW x 25, x24, x8, x8, x8
back extensions I tried to figure out how to use band on these and failed so bw x20

planks and glute activation moves at home

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Today’s pull up day
5 ste sof 3 with 5#
bx 2 sets of 10, 1x8, 3 sets of 5

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Today’s pull up day
5 ste sof 3 with 5#
bx 2 sets of 10, 1x8, 3 sets of 5

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two time poster ^^^ haven’t done that in a while :slight_smile:

TODAY!
Fronties 180, 195, 205, 215, 220, 225, 230 bombed it
210x2, 215x2 x 4 sets, 220, 185x8 x 2 sets, 185x4, 185x6, 185x4
chest supported rows with #35x10, 40x8, 45x8
planks and glute activation lifts at home

Had the rack that I have to walk out of vs the cage today. I like that every now and then–puts extra pressure on me not to bomb since I have to clonk it down if I without any safeties to catch it. and I do just that with the 230. AH WELL.

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Today
ssb squats supposed to go up to 205 but 200 was hard enough.
200x5x5 sets, 200x4 to check my form. SOm rest made it look better. 205x2 x 2 sets
push presses 105x5, 110x5 x3 sets, 115x5
ghr’s of ALL types of wild but not muhc reps of anything :{
ssb gm’s 105x5 x5 sets I gotta filem these too, they felt wonked.
planks and glute activation at home

So all in all a mixed bag today for lifts. Whatever. I’m trying to get my resume together and send it out a few spots. I’m highly distracted and annoyed at teh ghr’s. AH WELL!

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MONDAY MONDAY
Not feeling as strong on the deads today. But I’m ok with what I got done.

deads 185, 255, 290, 305, 320x4, 320x2 x 5 sets, 320 x1
280x5, 290x5, 295x4 x 2 sets
ssb squats 160x2, 175x2, 185x3 x 2 sets, 175x5 x 3 sets, 185x5 x 2 sets
ghr’s of all types bw x10 x 4 sets then messed about with rom and stuff for another 2 sets of 2-8 depending on how my knees where
ohs squats because its been a while 95x5, 115x5, 130x4
gm’s with ssb 65x10, 95x5 x 5 sets, 105x4
ghr device back extensions bwx10, with a 25# x 10, with a 45# x8

toyed with ssb lunges–95x5/leg, 115x8 /leg. Not sure whether this is pointless, but I wanted to try. Next on the new exercise list is zercher gms.

I’m curious about my gm form. wonder if its what it should be. I checked some vids with various knee bends and whatever. HMM.

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Looks like all sorts of good work and heavy weight lifting going on here! Weighted pull ups are bad ass. Best of luck with the resume building.

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[quote]brute_fury wrote:
AH!! A hawks man might be the wrong word Spock but its all I can come up with a the time! Its a person who takes birds of prey out to hunt–like with the big leather gloves. Like the medieval lords and such :D!!! Raptor handlers.

The tiger was pretty cool …but I didn’t feel it really counted as a tiger. My coworkers did flip but I felt it was a bit uncouth to take a picture of him with my face by it since it was way gorked on anesthesia meds. But he was beautiful!!

as for lions… I prefer hyenas myself :)!!

TODAY!

Filled with a titch of righteous rage…I did the deadlifts.

DEADS 185, 245, 290, 305, 320x4, 320x3 x 2 sets, 315x3 x 2 sets
285x5, 290x5, 295x5, 300x3, 300x2
ssb squats 165x2, 175x2, 195x5 , 195x4, 195x3, having to much trouble so 185x5x3 sets
ssb gm’s 95x5 x 5 sets, bar only big rom x20
ghr’s BW x 25, x24, x8, x8, x8
back extensions I tried to figure out how to use band on these and failed so bw x20

planks and glute activation moves at home[/quote]

You would be a Falconer. Falconry - Wikipedia

You’re killing those deads. ANd all the other lifts.

Awesome!

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HA HA! YES!!! I couldn’t think of the word! HA! Falconer :D!!

Been a bit deactivated with things gym wise. I had a big meeting at work and it didn’t get me any answers..just replay of worse I’ev heard so many times before. I however lost it and was a mess. IN tears and sobbing :{

Not the wayI wanted to handle it but I couldn’t help myself. I’m fired, my nerves are fried. I put a lot on the line and well, we’ll see what ends up happening but I have a feeling it’ll be NOTHING.

So I’ve knocked down my gym days to three a week and a pull up day and its effecting my fronties!! Its a struggle to get in to the gym on my work days, and one of my weekend days is spent getting recovered form deadlift day the day precious. My fs are the things that need a lot of work all the time.

And this is what happens for em when I don’t train fs enough–they go to hell FAST. Today’s felt very sloppy, SLOOOOOOW, and felt far too heavy. I need to either just except this sub par stuff for them or get back to twice a week training for them. They just go so fast! :{

FS 180, 195, 210, 220, 225 x 2 singles, 210x2 x 2 sets, 215 x 1 dropped the second rep :[ 210, 220 x 2 singles
185x8, 185x6, 190x4 x 2 sets, 195x3
chest supported rows machine plus a 35 x 10, 37.5 x10, 40x10
anderson zerchers 185x8, 205x6, 225x3, 235x2, 245x2, 255, 265
a set of zercher gm’s 95# x 10

Pull ups from tuesday night
5 stes of 4 with 5#,
BW 2 sets of 10, 1 set of 9, and 3 sets of 5

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[quote]brute_fury wrote:
HA HA! YES!!! I couldn’t think of the word! HA! Falconer :D!!
[/quote]

I kinda pictured you more like this…

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