I had an upset stomach from a big V-day dinner and a breakfast of chocolate and coffee. On the first rep of 365 I sharted. I wanted a triple, but on the 2nd rep I felt like I just shat myself horribly. I went to the bathroom thinking I soiled myself , but turns out the 2nd rep was just a fart and all in all I was ok after 1 square of TP. I went back to finish out the triple and then get some rep work in, but each rep was a fight against a fart that could’ve ended badly, so I went home. My screen name finally fits…
I’ll get in more leg work later if my left knee feels better, otherwise I’ll just do back and bis
1/16/13 off, 10 mins stretching, no conditioning
roads were closed so I couldn’t do back/bis, which I haven’t hit in a week somehow
1/17/13
felt like I took 2-3 days off, but looking at my log I just had a day off between deadlift sessions.
deads
135 3
225 3
275 1
315 1
365 2, 1, 1, 1 PR
rest between sets was ~30 seconds so I’m happy with this. I thought the ramen I ate before lifting was going to come up a couple times lol. I’ll try and get this weight for a set of 5 next time and then will move up to 385. 365 felt heavy in the sense that the pressure was a lot on my neck, hernia areas, and face (blood vessels in my eye and cheeks are still red), but I was able to get it off the floor well with my new form. I think my back is more than strong enough for 400-500, but my glutes/hams are still close to nonexistent.
TKE’s
4x25ish
front squat
155 3, 3
175 3 PR
would like to get this up to 225 for a triple. We’ll see how my knees hold up as these get heavier.
back ext ss cable crunches
50/120 2x20/20
I wanted to do some BSS but the gym closed so I cut it short
In other news I started tracking my macros yesterday. I’m looking to get down to 200 - my current weight is 205-210. Macros are:
203 protein
270 carbs
90 fat
recovery: none
conditioning: 10 mins incline walking
bench
was lifting with a buddy so my warmup weights were odd, but I made sure to make groove my form and speed better than I have in the last few sessions. It helped a lot, I HAVE been touching with the bar too high.
210 5, 5, 5 I think a lot of the bench sessions I’ve had were technically PRs, but nothing is really significant unless I really bust out reps or beat PRs in the 220-250 range
incline, really wide grip focusing on the chest’s ROM
135 6
155 6, 8 good
dips
+55 6, 8, 7 good
skullcrusher
85 6, 6, 6 will stay at this weight for a while
1 arm rope ext
30ish 10, 10 ish
40ish 6, 6 ish
tried out woodchoppers, I suck at these
lateral db raises ss meadows swings
25/45 5x12/30
I really don’t do much for chest. I’ll work in some volume with flyes and/or elevated pushups next time. Apparently Reebok is making a powerlifting shoe sometime soon. I blame crossfit for slowly bringing powerlifting out of obscurity.
My quads shrunk a lot but now they’re getting back to where they were before my knees went to crap. I’m hoping to get the fronts past 225 and then start back squatting again
Gotta get that quad SWEEP if you ever wanna make it to Mr. Olympia. And work on your symmetry a bit more for Christ’s sake. It’s like you’re not even trying to be the next Ronnie Coleman.
how come you won’t acknowledge that you look like that violinist from Yellowcard? I had do 3 different google searches to make that obscure reference work -_______________________-
I actually do want to compete in bb eventually but lol @ my bodybuilding genetics aka being taller than 5’ 8." waylander is apparently my height and past 250 lean as fawk so I have a long ways to go + would need to use celltech to get there
front squat
175 3
185 2 PR
195 1 PR
200 1 PR
cool, I did not expect this lol. I need to stop going so stupid low. I’ll set my sights higher than 225 for now
I’ve skipped back and bis for over a week but have deadlifted almost every other day as well lol. Swear to god m8 I’ll hit back and bis tonight as I have some extra time.
[quote]browndisaster wrote:
how come you won’t acknowledge that you look like that violinist from Yellowcard? I had do 3 different google searches to make that obscure reference work -_______________________-[/quote]
LOL sorry. I feel like that guy is slightly more Asian than I am or something. I can’t quite put my finger on it.
Instead of benching again, I’m thinking of hitting some minor bodyparts tomorrow and actually doing some conditioning for once. My macros of 90 fat, 270 carbs, and 200 protein are either too high or I’m too sedentary lol. Hopefully the latter
edit: gym is closed for the day so no accessory stuff. oh well
Nice lifting and progress I see you are doing some sumo pulling. Brown, exactly how do you manage to shrug so much weight? I am on the same level with you on a lot of exercises or a little bit stronger (except for the bench) and 185X14 with a three+ second hold at top was hard (my grip was about to give) at the end of all of my back work. It just seems a little odd since I have done 255 for a few reps for the lols at the end of my DE deadlifting and the rep quality was just terrible.
front squat
135 3
155 3
175 3
155 3
The clean grip gives me a way tighter upper back, on some reps I moved my hands to the cross grip and really lost tightness. Also, on the last rep at 175, my knees caved in a bit and started hurting a bit. I’m vowing for the rest of my life to always push my knees out and not have the weight so high that my knees cave.
single leg seated leg curl
70 6, 10, 12, 12, 12
No PRs today for once! I really want to push to 405 but I got 70 pounds out of this cycle and going further right now will be more dangerous than helpful IMO. I’m going to move the weight back down and do conventional banded triples, then go back to sumo and hopefully break well over 405 at that point. I’m also going to push the assistance - hamstring, hip, and quad stuff, as well as bring my front squat past 225.
so, goals for this cycle:
deadlift 385 - > 455
front squat 200 - > 255
conditioning: 30 mins bike
recovery: 20 mins foam rolling/stretching, one mWOD lesson
[quote]DSSG wrote:
Nice lifting and progress I see you are doing some sumo pulling. Brown, exactly how do you manage to shrug so much weight? I am on the same level with you on a lot of exercises or a little bit stronger (except for the bench) and 185X14 with a three+ second hold at top was hard (my grip was about to give) at the end of all of my back work. It just seems a little odd since I have done 255 for a few reps for the lols at the end of my DE deadlifting and the rep quality was just terrible. [/quote]
hey brah, I lurk your log actually quite a bit because we’re at similar levels. Shrugging has been odd for me. I used to always get pain at the bottom of my scapula (bursitis? idk) when I did barbell shrugs. My current avi is from December, which is when I started doing shrugs finally for about 1x a week. You can tell I didn’t shrug because my traps look nonexistent lol.
The first few weeks 135 was actually really hard, but since then I’ve progressed to about 315 (that set at 365 had a lot of bar hump). I think I progressed quickly on them because although I’ve only been “training” for a year, I’ve really emphasized hitting my back well from most every other angle for the past few years that I’ve been lifting on and off.
I would say:
-use straps on them, or at least a hook grip
-use a belt if you’re doing heavy barbell shrugs
-do a ton of sets of them, your traps can handle a lot
-I’d use a trap bar and HS shrug machine if I had them, but I don’t so I use DBs a lot, as you can pull your traps up AND back which I think gives a better contraction and doesn’t grind the scapulae. Something about that neutral grip is safer and more effective IMO
I’m going to try out some incline shrugs tomorrow so we’ll see how that goes.
I like to use the shrugs also as grip work especially kirk rows (think of it as a thumbless upright row to the navel and held for a few seconds) which I believe he had made for the grip/lockout of the deadlift.
Yeah my back gets hit frequently with volume especially my mid/upper back area from direct/indirect work, I have noticed the only time I ever feel upper traps extremely sore is after a hard deadlift/squat day which had heavy pulling, and good mornings.
I’ll give those a try sometime. I could definitely benefit from progressing on some varied trap work.
2/25/13
conditioning: 1.5 hours of very low intensity cardio
recovery: 20 mins foam rolling/stretching
there’s going to be a big storm by the time I get back home, so I’ll most likely do some extra conditioning/recovery and maybe hit a double session tomorrow
new macros:
2600 calories
260 carb
195 protein
87 fat
2/26/13
conditioning: none
recovery: 20 mins foam rolling/stretching
A new deadlift cycle starts today. I’m basically going to do triples of deficit pulls until I feel like moving on, then will do banded pulls, then will move to sumo and hopefully get a 455 lb+ pull.
each session I’ll also do:
TKE’s 4x12-20
front squats 5x5
and optionally:
pull throughs
BSS
leg curls
good girl/bad girl
back ext.
abs
calves
[quote]browndisaster wrote:
new macros:
2600 calories
260 carb
195 protein
87 fat
[/quote]
Yo. What’s your current height and weight, and is this above or below maintanance?
I’m currently 207ish, 6’ 2" or 6’ 3", and am looking to get down to 200 with these macros. I’m not used to going by macros, usually I just try to eat healthy and got some protein in. So far I’ve found that a) I would eat either too many or too few carbs b) I ate far too much fat c) my protein was usually at like 150 grams or so.
2/27/13
deficit pulls
135 3
225 3
275 3
295 3
315 3
335 1 stiff legged this rep so I stopped here
I think everything past 225 was a PR lol, it’s strange to think that my deadlift went up almost a hundred pounds in a couple months. Never again will that happen sadly…
TKEs
100 2x20
front squats
135 5x5
*need to always think knees out knees out knees out big air whenever I squat
on the cables superset of pull throughs with good girls and bad girls
3 sets
seated single leg curl
3 sets
abs - did some around the worlds and hanging leg raises
a million cable rope pushdowns
a million db lateral raises
front plate raise
45 3x10
My legs and lower back were shot today so I wasn’t happy with the leg drive. My bench hasn’t moved up since the start of the year when I started losing weight.
