5/11/14
AM
bench
135 some
180 3x12
PM
bench
135 some
192.5 7x5
202.5 5x4, 8, 4
supersetted with db laterals 30 8x10
getting caught up on bench. It’s feeling really strong
5/12/14
front squat
135 1
185 1
225 4 PR
lost the last one halfway up. I think I’m strong enough for it but wasn’t tight enough. A good PR nonetheless, considering the reps moved faster than 205 last session
5/13/14
conventional deadlift
225 1
275 1
315 1
365 2
315 5, 5
my form on conventional sucks but I’m going to stick to it for a while. It helps my sumo pulls at the very least. I lost the third rep at 365 because I was going strapless and my grip is dogshit. If I don’t stop doing grip work by Sunday I will kill myself. I’m pretty sure grip work will improve all my lifts and my quality of life
GHR
3x8
this was easy…I’m going to inch the pads closer to a natural GHR over time
calf raises
2x10
5/14/14 off
5/15/14
bench
135 5
185 3
215 3, 6, 6, 6, 9 PR
the set of 9 was definitely a PR. It felt so easy
Hey, Brown, still going for that 425 deadlift, 275 front squat, 275 bench race? I got the deadlift, I am five pounds off on the bench, and I have no idea (haven’t trained my front squat heavy for awhile) for my front squat. Oh, I got to the point in which I am fast off of the floor again.
Now I just have to work on keeping my upper back from rounding (mostly a glute thing I feel). So, I am up 50 pounds on my troy bar since the first time maxing on it, and I could have gotten an abomination of a 435 (but… it is not worthwhile to do that final week of coan phillipi for a shitty deadlift that could injure me, and that I would definitely not be able to pr for awhile).
Oh, I am up to 5"9’ at 185. 
[quote]DliftSprStrnGuy wrote:
Hey, Brown, still going for that 425 deadlift, 275 front squat, 275 bench race? I got the deadlift, I am five pounds off on the bench, and I have no idea (haven’t trained my front squat heavy for awhile) for my front squat. Oh, I got to the point in which I am fast off of the floor again.
Now I just have to work on keeping my upper back from rounding (mostly a glute thing I feel). So, I am up 50 pounds on my troy bar since the first time maxing on it, and I could have gotten an abomination of a 435 (but… it is not worthwhile to do that final week of coan phillipi for a shitty deadlift that could injure me, and that I would definitely not be able to pr for awhile).
Oh, I am up to 5"9’ at 185. [/quote]
Hey douche, I forgot about the race but it’s for sure still on. My front squat sucks, but all that means is that I hit easy PRs. Deadlift I hit a while back with 435 and will be good for 455 strapless soon I think.
270 on bench is amazing man. I’m not maxing for a while because meet prep starts tomorrow officially, but I’m definitely good for a big PR considering how easy 215x9 was. what’s the prize?
[quote]browndisaster wrote:
I’m not maxing for a while because meet prep starts tomorrow officially[/quote]
Cool! Whens the meet and what fed?
5/16/14
front squat
135 1
185 1
225 1
245 3 PR
conventional deadlift
225 1, 1
335 3
sumo deadlift
335 2
deadlifts really sucked…I had such a huge back pump that I struggled to load the bar lol. I was hoping to pull 335 for 5 easy strapless
5/17/14 and 5/18/14…one was off, one was
AM
bench
135 5
185 3x12
ss db laterals 30 3x10
PM
bench
135 5
185 10, 12, 13
5/19/14 off
5/20/14
wg neutral pullups
BW 3x10
way too hard. I don’t want know how long it’s been since I did these or especially rows
alt db curls
30 2x25
5/21/14
bench
135 5
195 10, 13, 12
207.5 4x8
225 5.5, 3, 3, 5, 5, 5, 4
hammer curls 30 3x10 somewhere in there
2 supersets of band tri extensions and db laterals at the end
5/22/14
high bar squat
135 1
185 1
225 1
275 1
315 1
so easy! no knee wraps no real warmup, didn’t get amped up and did the negative slow
5/23/14 off
5/24/14
high bar squat
135 1
185 1
225 1
275 1
315 2 PR
easy as well
1 hr later did:
conventional dl
225 1, 1
315 1
335 5
not bad. No straps still for a while
[quote]MightyMouse17 wrote:
[quote]browndisaster wrote:
I’m not maxing for a while because meet prep starts tomorrow officially[/quote]
Cool! Whens the meet and what fed?
[/quote]
thanks boss. First week of September and APA. It’ll be raw with wraps. I need to try out my wraps soon, but I have some wrapless #s I should hit easy first IMO
5/25/14
I got a Texas Power bar off craigslist! I think my bar hunt is over for a while. I’m thinking about getting some bumpers. I liked having the one pair of 45s a few months ago.
bench
24 20
135 5
190 3x12
195 13, 12, 12
207.5 4x8
all supersetted with
db laterals 30 3x20
single leg calf raises 7x20
My triceps are very sore today. I’m going to switch in as much wide grip as my shoulders can handle to build my chest. I did only the last two sets with a wider grip.
[quote]browndisaster wrote:
5/25/14
I got a Texas Power bar off craigslist! I think my bar hunt is over for a while. I’m thinking about getting some bumpers. I liked having the one pair of 45s a few months ago.
bench
24 20
135 5
190 3x12
195 13, 12, 12
207.5 4x8
all supersetted with
db laterals 30 3x20
single leg calf raises 7x20
My triceps are very sore today. I’m going to switch in as much wide grip as my shoulders can handle to build my chest. I did only the last two sets with a wider grip.[/quote]
I love mine. Best purchase I made in a long time.
[quote]trivium wrote:
[quote]browndisaster wrote:
5/25/14
I got a Texas Power bar off craigslist! I think my bar hunt is over for a while. I’m thinking about getting some bumpers. I liked having the one pair of 45s a few months ago.
bench
24 20
135 5
190 3x12
195 13, 12, 12
207.5 4x8
all supersetted with
db laterals 30 3x20
single leg calf raises 7x20
My triceps are very sore today. I’m going to switch in as much wide grip as my shoulders can handle to build my chest. I did only the last two sets with a wider grip.[/quote]
I love mine. Best purchase I made in a long time.[/quote]
it feels great after I cleaned, oiled, and chalked it. I prefer this and the CAP bar I have to the expensive Ivanko and Rogue bars I owned before. There’s a Troy AOBsomething bar that’s also good. Wish I had just bought one of these first thing
5/16/14
high bar squat
135 1
185 1
225 1
275 1
315 3 PR
easy easy. My technique wasn’t great on these for sure
conventional deadlift
225 1
315 1
345 5
my grip is feeling better now
GHR
BW 2x8
[quote]browndisaster wrote:
[quote]trivium wrote:
[quote]browndisaster wrote:
5/25/14
I got a Texas Power bar off craigslist! I think my bar hunt is over for a while. I’m thinking about getting some bumpers. I liked having the one pair of 45s a few months ago.
bench
24 20
135 5
190 3x12
195 13, 12, 12
207.5 4x8
all supersetted with
db laterals 30 3x20
single leg calf raises 7x20
My triceps are very sore today. I’m going to switch in as much wide grip as my shoulders can handle to build my chest. I did only the last two sets with a wider grip.[/quote]
I love mine. Best purchase I made in a long time.[/quote]
it feels great after I cleaned, oiled, and chalked it. I prefer this and the CAP bar I have to the expensive Ivanko and Rogue bars I owned before. There’s a Troy AOBsomething bar that’s also good. Wish I had just bought one of these first thing
5/16/14
high bar squat
135 1
185 1
225 1
275 1
315 3 PR
easy easy. My technique wasn’t great on these for sure
conventional deadlift
225 1
315 1
345 5
my grip is feeling better now
GHR
BW 2x8[/quote]
How do you clean and oil a bar?
still following, but i never have much to say…
keep up the good work man!
[quote]browndisaster wrote:
5/16/14
high bar squat
315 3 PR
easy easy. My technique wasn’t great on these for sure
[/quote]
Ah nice high barring!
thanks guys. I’m getting fat/jacked so it’s helping the PR’s
5/27/14
pullups
WG neutral
BW 10
25 10, 10 RP
CG neutral
25 6, 6
leg raises
BW 4x10
shrugs
315 4x15
used a wider grip
ss w/
rear delt raises
30 4x15
bar holds
315 held it 5 times. basically a double overhand rack pull and hold. my grip sucks
jumped rope for 5 pitiful minutes
[quote]trivium wrote:
[quote]browndisaster wrote:
[quote]trivium wrote:
[quote]browndisaster wrote:
5/25/14
I got a Texas Power bar off craigslist! I think my bar hunt is over for a while. I’m thinking about getting some bumpers. I liked having the one pair of 45s a few months ago.
bench
24 20
135 5
190 3x12
195 13, 12, 12
207.5 4x8
all supersetted with
db laterals 30 3x20
single leg calf raises 7x20
My triceps are very sore today. I’m going to switch in as much wide grip as my shoulders can handle to build my chest. I did only the last two sets with a wider grip.[/quote]
I love mine. Best purchase I made in a long time.[/quote]
it feels great after I cleaned, oiled, and chalked it. I prefer this and the CAP bar I have to the expensive Ivanko and Rogue bars I owned before. There’s a Troy AOBsomething bar that’s also good. Wish I had just bought one of these first thing
5/16/14
high bar squat
135 1
185 1
225 1
275 1
315 3 PR
easy easy. My technique wasn’t great on these for sure
conventional deadlift
225 1
315 1
345 5
my grip is feeling better now
GHR
BW 2x8[/quote]
How do you clean and oil a bar?[/quote]
I should do this with my other bars once in a while. Basically I brush the chalk out, spray it with alcohol or ammonia based glass cleaner and wipe, then spray the whole shaft with wd-40, wait overnight, wipe, then chalk the whole shaft and brush it lightly. It comes out feeling amazing.
5/28/14
I felt like crap today and my setup was pissing me off the whole time (rack shifted so unracking was a pain) but had a really strong session easily. 315 is definitely not far off
bench
135 5
185 3
225 3x6, 9 PR
245 5 PR
could’ve gotten a 6th IMO but lost it once I got my butt on the bench lol. I’ll have to be more mindful of that
supersetted with
reverse bb curls 70 2x10
db curl 30 3x8
5 mins jumprope + 10 mins incline walk
5/29/14
squat
135 1
185 1
225 1
275 1
315 4 PR**
5/30/14
conventional deadlift
225 1, 1
315 4x1
365 4x1 everything moved decently fast. I’m not counting anything a PR until I go past 365 lol. no straps still but my grip is starting to feel ok
5/31/14 off
6/1/14
bench
135 5
185 3
225 1
245 1
275 1 PR
pretty easy! and I was dehydrated/hurting
300 0 major miss hahah
6/2/14
bench
135 5
197.5 3x12
fat grip curl
70 3x6 elbows felt a bit better after this\
6/3/14
squat
135 1
185 1
225 1
275 1
315 1
365 0 lolol
deadlift
conventional
225 1
315 1
switched to sumo
365 1, 1
385 5 PR
425 0, 0 lololol
going to 5/3/1 for squat and DL. I shouldn’t let myself max all the time
What are you going to make your training maxes?
[quote]trivium wrote:
What are you going to make your training maxes?[/quote]
315x4 for squat, then for deadlift I plugged in 385x5. The deadlift max seems too high at 440 though, so I think I’ll lower it about 10 lbs
6/4/14
wg neutral pullups
BW 10
+25 10, 10
felt better today
bb rows
135 10
185 10, 10
meh. I like one arm rows better, but I should keep trap bar rows in. This must be my first time doing rows in several months
db preacher
30 2x12
ss
GHD situp
BW 2x12 twisted to the side for some obliques I guess
I’m going to keep increasing the assistance work. I really want to be as lean as possible at 198 lbs.