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BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,497
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WAVE5 WEEK4 DAY1
OHP/ DEADLIFT
Standing OHP~ 95x5, 140x8, 165x8, 190x7
Sumo Pull w/ red mini~ 135+Bx3, 225+Bx3, 275+Bx3, 315+Bx3, 355+Bx5, +Bx5, +Bx5
Landmine Row~ 80x7, x7, 90x5, x5
Front Raise/ Face Pull~ 35x6/ Red minix18, 35x6/ Red minix18
Lateral Walk w/ Speed Sled~ 45x110ft, 90x110ft, 90x110ft

Fuck Yeah!!!!! Pushed tonight and the bar moved well.
WAVE5 WEEK4 DAY2
SQUAT/ BENCH
B. Squat~ 145x3, 195+Bx3, 235x3, 285x1, 325x1, 375x1, 415x1, 455x1, 495x1, r.band 535x1
orange band took probably around 50lbs off
Bench w/ football bar+75lbs chain~ 95+Cx5, 135+Cx5, 160+Bx5, 180+Cx5, 200+Cx5, 220+Cx3
GHR~ BWx8, x8, x8
Standing GM w/ buffalo bar~ 140x5, 190x5, 230x5, x5
Biceps Curl/ Rope Pressdown~ 35x10/ 80x12, 35x10/ 80x12
 
400Lb Gorilla

400Lb Gorilla

VIP Member
Jul 27, 2011
3,435
359
I see you are still putting up big numbers. That press is crazy
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,497
2,668
I see you are still putting up big numbers. That press is crazy
Meh... weight is down a lot (30lbs down) so numbers have dropped, but I'm still at it. Working on becoming MUCH faster to get to my old number at this new smaller size. Glad to see you're back in here.
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,497
2,668
Active Recovery Week so nothing to tear underwear over. Still a solid week. Got my training in and ready to start hitting it hard again this coming week.

WAVE5 WEEK5 DAY1, 2, 3
OHP/ DEADLIFT

OHP~ 135x10, x10​
Sumo Dead~ 135x5, 185x5, 205x5, x5​
Landmine Row~ 55x10, x10​
Front Raise/ Face Pull~ 20x10/ Red mini x15, 20x10/ Red mini x15​
Lateral Walks Speed Sled~ 80x110ft, 80x110ft, 80x110ft

SQUAT/ BENCH
Squat~ 145x5, 195x3, 235x5, 285x10, 325x10​
Bench w/ Football Bar +75lbs chain~ 95+Cx5, 135+Cx10, 135+Cx10​
GHR~ BWx8, x8​
Biceps Curl/ Wide Grip Pulldown~ 25x10/ 100x10, 25x10/ 100x10​

DEADLIFT/ SQUAT
Conv. Dead~ 135x3, 225x3, 275x10, 325x10​
Box Squat (18" box)~ 135x5, 185x5, 225x5, x5​
SLDL w/ DB~ 60x10, x10​
Walking Lunge~ BWx12, x12​
Wide Grip Pulldown/ Biceps Curl~ 110x12/ 25x10, 110x12/ 25x10​
Speed Sled Drag (backwards)~ 90x110ft, 135x110ft, 135x110ft, 135x110ft
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,497
2,668
Not a bad start to a new wave. A few changes were made... ie lifts were subbed. Gotta figure out this right arm/ elbow issue. I need to be more diligent about flossing it b/c I get do get relief when I do it.

WAVE6 WEEK1 DAY 1 & 2 & 3
OHP/ DEADLIFT

Standing OHP~ 95x5, 135x5, 170x3, 190x3, 210x3, 175x10​
Sumo Block Pull (speed) +red mini~ 135+Bx3, 225+Bx3, 275+Bx3, 315+Bx3, 345+Bx3, +Bx3, +Bx3, +Bx3, +Bx3​
Landmine Row~ 45x10, 80x7, x7, 90x6, x6 f.drop 55x10​
Front Raise/ Face Pull~ 35x7/ Red mini x18, 35x7/ Red mini x18​
Lateral Walk Sled~ 90x110, 115x110, 135x110, 135x110

Adductors have been really tight lately. rolled them out but I need to break out the lacrosse ball b/c it wasn't enough.
SQUAT/ BENCH
Speed Squat +130lbs chain~ 145+Cx3, 195+Cx3, 235+Cx3, 275+Cx3, +Cx3, +Cx3, +Cx3, 295+Cx3, +Cx3,+Cx3,+Cx3​
Bench w/ football bar+75lbs chain~ 95+Cx5, 135+Cx5, 165+Cx5, 185+Cx5, 205+Cx3, 215+Cx3, f.drop 185+Cx3​
Standing GM w/ reg. bar~185x5, 205x5​
GHR~ BWx10, x10, x8​
Incline Bicep Curl/ Reverse Bar Pressdown~ 30x10/50x10, 35x10/50x12, 35x7/60x10
Had a fucking stupendous day today. 485x4 felt great and I had another in the tank maybe 2. I was thrilled at how it felt. I was toast after pause squats so I subbed in pull-throughs (I'll up the weight on these) and I think I'll keep them in. I didn't perform my BW walking lunges and I'll make sure I do them next week. Snatch grip RDL's after conv. pulls and pause squats would have been just too much.
DEADLIFT/ SQUAT
Conv. Deadlift~ 135x3, 225x3, 275x3, 315x1, 365x1, 405x1, 445x1, 485x4 PR @ this bodyweight
Pause Squat (3 sec)~ 135x3, 225x3, 255x3, 285x3, 315x3, 345x3
Cable Pull Throughs~ 38x10, 49x10, 60x10​
Wide Grip Pulldown/ Hammer Curl~ 100x10/40x10, 120x10/40x10, 120x10​
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,497
2,668
Not a bad day if I do say so myself... Still dealing with my right elbow. Gotta floss and work rehab more often. Been a lil lazy with it b/c of school, work, etc. Very happy with how easy 405 felt. I'll up next micro block.

WAVE6 WEEK2 DAY1
OHP/ DEADLIFT

Standing OHP (speed/strict)~ bar x many, 95x5, 135x3, x3, x3, x3, x3, x3, x3, x3, x3​
Sumo Deadlift off 25lbs bumper~ 135x3, 225x3, 275x3, 315x3, 365x3, 405x5, x5, x5​
Landmine Row~ 80x8, x8, x8​
Front Raise/ Rear Delt~ 35x7/ 20x10, 35x7/ 20x10​
Lat. Walk w/ Speed Sled~ 90x110ft, 115x110ft, 135x110ft, 135x110ft, 135x110ft
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,497
2,668
I thought I had tweaked my left knee but during foam rolling it, I found my left quad to be VERY tight/ uncomfortable. After it felt better and felt better doing some BW squats. That could be the culprit for my nagging knee pain which comes and goes. I'll start rolling my left leg out each day and probably roll my right as well too. Flossing has been helping my elbow. I didn't wear my sleeves and was not in pain when benching so that's a good thing. So learning a bit more of what I need to do and not it's just doing it and following through.

WAVE6 WEEK2 DAY2
SQUAT/ BENCH

Squat~ 145x3, 195x3, 235x3, 275x3, 325x3, 365x5, 405x5, 445x5, x5​
Bench w/ flootball bar +75lbs chain~ 95+Cx5, 135+Cx5, 155+Cx7, 175+Cx7, 195+Cx6​
Standing GM w/ reg. bar~ 135x5, 185x5, 205x5, 225x5​
GHR~ BWx8, x8, x8​
Incline Curl/ Reverse Grip Pressdown~ 35x8/ 50x15, 35x8/ 60x15​


Weight the felt heavy as hell. I got everything done but wow... it felt like the bar was misloaded with how heavy it felt.

WAVE6 WEEK2 DAY3
DEADLIFT/ SQUAT

Deadlift~ 135x3, 225x3, 275x3, 325x5, 365x5, 405x7​
Pause Squat (3sec)~ 135x3, 225x3, 255x5, 285x5, 315x5​
Walking Lunges~ BWx15, x15​
Cable Pull throughs~ 50x10, 60x10, 70x10​
WideGrip Pulldown/ Straight Arm Pulldown~ 120x10/ 60x10, 140x10/ 60x10, 140x10/ 60x10​
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,497
2,668
Gotta do something about this right elbow. I know it's tendonitis so I'm switching to Z-Press b/c I know it's going to be lighter weight but I'm going to work a lot of volume and see if it's easier on my elbow.

WAVE6 WEEK3 DAY1
DEADLIFT/ OHP

Standing OHP~ 95x5, 125x2, 155x2, 180x2, 205x2, 225x1, 245xfail, 185x5
Speed Sumo Block Pull + red mini~ 135+Bx3, 225+Bx3, 275+Bx3, 315+Bx3, 335+Bx3, 335+Bx3, 335+Bx3, 335+Bx3, 335+Bx3, 335+Bx3​
Trap Bar Row~ 185x8, 205x6, x6​
Front Raise/ Rear Delt~ 35x10/ 20x12, 35x10/ 20x12​
Lateral Walk Speed Sled~ 90x110ft, 115x110ft, 135x110ft, 135x110ft.

I was able to bench with a straight bar (axle) for the first time in 14months. I've been using a football bar for the past year due to my right shoulder being permanently fucked up. I was shocked and extremely happy with how benching went tonight. I know the weight isn't much but that's not the point. I now have a starting point and can slowly work from there.

WAVE6 WEEK3 DAY2
SQUAT/ BENCH

Squat~ 145x3, 195x3, 235x3, 275x3, 305x12, 355x12, 405x12​
Bench w/ Axle +75lbs chain~ 75+Cx5, 95+Cx3, 115+Cx3, 135+Cx3, 165+Cx3, 185+Cx3, 205+Cx3, 225+Cx3
Standing GM~ 185x12, x12, x12
GHR~ BWx12, x12​
Incline Curl/ Reverse Grip Pressdown~ 35x10/ 80x15, 35x10/ 100x15, 35x7/ 120x15​
Training went well... all things considering. I pulled my last set without closing my lever on my belt so it was basically a beltless set which is a PR for me at this weight. I had to train by myself so I had to dig deep. Would have been nice to have had the crew but shit happens... Weight is holding at 244lbs which is nice. I'm going to start leaning up for a side hustle of mine but I don't want to drop weight so I'm only going to add 1 more sled push day.

WAVE6 WEEK3 DAY3
DEADLIFT/ SQUAT

Conv. Deadlift~ 135x3, 225x3, 275x3, 315x3, 355x5, 405x5, 455x6​
decided to get an additional rep to make it a beltless PR.
Pause B. Squat (3 sec)~ 145x3, 195x3, 235x3, 265x3, 295x3, 325x3, 355x3
Walking Lunge~ BWx15, x15​
Cable Pull-throughs~ 80x15, 100x15, 120x15​
Wide Grip Pulldown/ StraightArm Pulldown~ 120x12/ 50x10, 140x10/ 50x10, 140x10/ 40x10​
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,497
2,668
Solid training... Getting into the swing of sumo. Ran late so cut the training short. Had to cut my squat day short too but got what mattered done. 505 was walked out, with sleeves, and a belt. No wraps. Things are getting fun again.

WAVE6 WEEK4 DAY1&2
DEADLIFT/ OHP

Sumo Deadlift off 25lbs bumper (very low block)~ 135x3, 225x3, 275x3, 315x3, 365x3, 405x5, x5, x5​
Z-Press~ 65x5, 95x5, 115x5, 135x5, 150x5, 165x4, f.drop 135x8​
Trap Bar Row~ 135x8, 185x6, 205x6, x6​
Lateral Walk w/ Sled~ 90x110ft, 135x110ft, 135x110ft, 135x110ft

SQUAT/ BENCH
Squat~ 145x3, 195x3, 235x3, 285x1, 325x1, 375x1, 415x1, 455x1, 505x1, f.band 535x1​
Bench w/ axle +75lbs chain~ 75+Cx5, 95+Cx5, 115+Cx5, 155+Cx5, 175+Cx5, 195+Cx5, +Cx5​
 
5.0

5.0

VIP Member
Nov 3, 2012
4,788
1,347
Year, after year, after year I'm still amazed scrolling through your logs
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,497
2,668
Year, after year, after year I'm still amazed scrolling through your logs
Thanks. This is one thing that keeps me sane in my world of chaos and insanity. If I didn't have this, I'd probably take my own advice and go play in the streets.
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,497
2,668
Just an update...

I'm still in school. Since my state is insane when it comes to nursing programs (they want you to not work, maintain a 4.0, etc.) I decided to switch to microbio and have been following this tract for a year now. My employer is an unethical, greedy asshole so I'm having to look for a side gig which means getting my weight back up so I can work in clubs again. Haven't done this for many years but the hours and the pay is decent. I'd like to work as a bartender but have no experience so I'll probably have to work the door/floor and then transition to the bar as first a bar back and after bartender. The goal was to lean down and work as a bartender in a gay club b/c let's be honest.. they pay well, they don't fight, and they're not a problem like people you deal with in regular straight clubs. I'm not gay so yes, I realize I'm taking advantage of people but a chick does the same thing in a regular bar so why can't I in a similar situation.
 
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