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BrotherIron

BrotherIron

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Mar 6, 2011
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Training went very well. I gotta eat more. Work, school, etc has been keeping me from eating properly. I'll have to add shakes since i've been all over the place and don't have time to cook as much. Sumo pulls went GREAT! I wore the powerpants + belt. I was happy that I could have pulled 425 for more than 8 reps but I stopped to save it for sumo. I used the gyms football ball which is a bit heavier and it also has different hand placement / angle so that threw me a bit but that's ok. Still hit good numbers.

WAVE5 WEEK2 DAY2
DEADLIFT/ BENCH
Conv. Dead~ 135x3, 225x3, 325x7, 375x7, 425x8
Sumo Pulls~ 135x3, 225x1, 315x1, 345x3, 375x3, 405x3, 435x3
Floor Press +70lbs chain~ 95+Cx5, 135+Cx5, 185+Cx2, 205+Cx2, 225+Cx2, 245+Cx2
LowCable Row~ 100x10, 120x10, 140x10
JM Press~ 95x10, 115x10, 125x10
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,595
2,725
Could have easily hit more than 435 for a triple yesterday but the fb bar killed my elbows. They have been screaming all day. Had to cut OHP short today. Still happy I trained but I'm beat up. Thinking in 2 weeks I'll load 465 on the bar. I'm not sure if I'll put 495 on the bar. I'm confident I could hit it if I don't pull conventional first.

WAVE5 WEEK2 DAY3
OHP/ SQUAT
Z-Press~ 95x2, 115x2, 135x2, 155x2, 175x2
called it b/c my elbows were screaming at me
Oly Front Squat~ 135x5, 185x5, 235x5, 265x5, 295x5
Front Raise~ 22x7, 27x7, x7, 32x5/ f.drop 17x8
Rear Delt/ Face Pull~ 20x10/ 70x12 for 2 sets
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,595
2,725
Going to take a look at my layout this weekend. Pulling heavy sumo after pulling heavy conventional isn't a god idea. Today the weight felt like it was cemented to the ground. I got done what I was supposed to, but 425x3 felt heavy and last week 425x8 felt easy. I could have kept going if I didn't pull sumo after last week. I pulled 475x3 but I had to dig deep and it was a grind. It shouldn't have been which means I wasn't recovered. Elbows are also on fire so took it easy on pressing today.

WAVE WEEK3 DAY2
DEADLIFT/ BENCH
Conv. Dead~ 135x3, 225x1, 315x1, 375x3, 425x3, 475x3
Sumo Speed Pulls +mini band +45lbs chain~ 225x3, 225+B+Cx3, 275+B+Cx3, x3, x3, x3, x3, x3
took almost a min rest which also told me I wasn't recovered from last weeks training. Normally should have been around 35'ish sec.
Floor Press Speed +70lbs chain~ 95+Cx3, 135+Cx3, +Cx3, +Cx3, +Cx3, +Cx3, +Cx3, +Cx3, +Cx3
LowCable Row~ 110x10, 130x10, 150x10, x10
Bicep Curl/ Tate Press (Cable)~ 40x8/ 30x12 for 3 sets
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,595
2,725
Not a bad day. Sunday was a shitshow so I didn't push as much as I would have liked but I hit a solid single with sleeves. 545 wasn't to difficult and I know I have more in me. I have made up my mind though that I'd like to push my sumo this Thurs so I'm forgoing my speed pulls Conventional on Thurs.

545 is a PR for me. Not a lifetime PR w/ sleeves as that's 605 (at this weight) but I'm confident I'll hit that number and I wasn't sure I would... Sometimes you have just believe in yourself and trust in your training.

I have the vid and I may post it on here. It is out there to see if you know where to look.

WAVE5 WEEK4 DAY1
SQUAT/ OHP
Squat~ 145x3, 235x3, 285x1, 325x1, 375x1, 425x1, 465x1, 505x1, 545x1
Seated DB OHP~ 35x7, 60x7, 70x7, 80x7
Step Ups (low box)~ 105x8, x8, x8
GHR~ mini x8, x8, BWx10
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,595
2,725
Day didn't go as planned but still not a bad day. No food but plenty of fluids + PreWO so I pushed but not to the limit. I was happy though... 475 for an easy single aint bad and it lets me know I have more in the tank. Since I didn't go 100% I decided to perform speed pulls (conv) 6 x 3 w/ 40sec rest. Elbows still irritated and I think that's because I haven't been able to perform my fluff day and so that means my bicep curls have been cut by 50% so not enough elbow flexion (perhaps).

It's crazy though how good sumo pulls are feeling even when I'm not feeling 100%. This is something I'm going to have to see... I may be switching my primary pull to sumo. Who knows...

WAVE5 WEEK4 DAY2
DEADLIFT/ BENCH
Sumo Dead~ 135x3, 225x3, 315x1, 365x1, 405x1, 445x1, 475x1
Speed Dead (conv) +40lbs chain +monster mini~ 135+C+Bx3, 225+B+Cx3, 275+B+Cx3, x3, x3, x3, x3, x3
Floor Press +70lbs chain~ 95+Cx4, 135+Cx4, 155+Cx4, 185+Cx4, 205+Cx4, 225+Cx4
Biceps Curl/ Single-Arm Tate (cable)~ 35x10/ 30x10, 35x10/ 30x10, 40x8/ 40x8, 40x8/ 40x8
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,595
2,725
A decent day. Right elbow is still irritated but left is feeling better. Gotta keep flossing and I may take an Aleeve but I doubt it.

WAVE5 WEEK4 DAY3
OHP/ SQUAT
Z-Press~ 75x4, 95x4, 115x4, 135x4, 150x4, 165x4, 180x4
OH Pin Press (standing)~ 115x3, 135x3, 150x3, 165x3
Oly Front Squat~ 135x3, 185x3, 235x3, 265x3, 295x3, 235x8
Front Raise (cable)~ 20x10, 30x7, x7, 40x6/ 30x10
Rear Delt (cable)~ 20x15, x15
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,595
2,725
Active recovery which means quick and easy. Nice to have a small break. Decided to take out OHP today to give my elbow a rest. I stress it enough with my low bar squats.

WAVE5 WEEK5 DAY1
SQUAT/ OHP
Back Squat~ 145x3, 195x3, 235x3, 275x7, 325x7
SSB GM~ 155x10, x10
GHR~ BWx10, x10


Active recovery day 2. Slept wrong so my back was not feeling good but I didn't want to puss out.

WAVE5 WEEK5 DAY2
DEADLIFT/ BENCH
Conv. Deadlift~ 135x3, 225x3, 275x7, x7
Floor Press~ 105x7, 135x10, x10
LowCable Row~ 90x10, x10
Incline Curl~ 25x10, x10
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,595
2,725
Feeling a bit tired, rundown, and beat up. Even with my recovery week I don't feel 100% recovered. I ate, slept, and just rested. Perhaps the stress of the school is beating me up a bit.

I hate high rep weeks too by the way. I would rather squat a heavy triple than a high rep set.

WAVE6 WEEK1 DAY1
SQUAT/ OHP
Squat~ 145x3, 235x3, 285x3, 325xx3, 375x7, 425x7, 475x7
StepUps w/ SSB~ 95x7, 115x7, 135x7
Machine OHP+red mini~ 25+Bx5, 50+Bx5, 75+Bx5, 90+Bx5, 100+Bx5, 110+Bx5, 90+Bx10
GHR~ red mini x8, x8, x8
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,595
2,725
I needed this day. Had a fan'****in'tastic day today. If you follow me, you know I missed 505 last month so today I decided I would go for it and make sure I hit it for more than a single. I hit it for a double and I could have hit a triple which makes me feel great. I performed sumo speed pulls and then shut it down. I wanted to get home, eat, rest, and get ready for work tonight

WAVE6 WEEK1 DAY2
DEADLIFT/ BENCH
Conv. Deadlift~ 135x3, 225x3, 285x1, 345x1, 395x1, 445x1, 485x1, 505x2
Sumo Speed Deadlift +red mini +40lbs chain~ 135+B+Cx3, 225+B+Cx3, 275+B+Cx3, x3, x3, x3, x3, x3, x3

Still thinking of testing my sumo pulls this block. I'm torn between switching and sticking with conventional pulls. I really want to stick with conventional so I guess I answered my own question.
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,595
2,725
Felt terrible last night. Not sure why. Had the chills, shivering, and even thought at one point I had a fever. I was unsure I would go in and train today but decided to lower the numbers a bit and head in anyways. Now, this morning I felt fine... didn't feel cold, no fever, no shivering so perhaps I got cold from a draft during the night. I do sometimes sleep with the window open and it's finally getting cold "ish" here so that may have been it.
I also wanted to say to those who say music isn't important when lifting... I have one word for you... bullshit! I recorded my squats today and the music the gym was playing with some bullshit R&B ghey, faggot ass shit. I will make sure I buy an app to record video while listening to my music.

WAVE6 WEEK2 DAY1
SQUAT/ OHP
Squat~ 145x3, 235x3, 325x3, 365x3, 415x3, 465x3, 515x3
broke out the knee sleeves on the 325 set and broke out the belt on the 465 set
StepUps w/ SSB~ 95x5, 135x5, 155x5, 175x5
getting used to these so I can slowly push. I also opted for a shorter box which makes it easier on my hips and to drive off with my leg.
Machine OHP +red mini~ 25+Bx7, 50+Bx7, 80+Bx7, 90+Bx7, 100+Bx7
I supersetted these with temp hammer curls w/ 20lbs, sets of 15. This seems to really be helping my elbows.
GHR~ BWx10, red mini x10
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,595
2,725
Late night training sucks ass, but I refused not to get it in today. Finals are done. The whole class failed the ACS final with the exception of 1 person and they just passed.

Training biceps 2x a week is beginning to have my elbows feeling better. I also noticed that tempo hammer curls (slow up, pause, slow down) really work to help my elbows. Elbows feel good after and that's a very promising sign.

WAVE6 WEEK2 DAY2
DEADLIFT/ BENCH
Conv. Deadlift~ 135x3, 225x3, 335x7, 385x7, 435x7
Sumo Deadlift~ 135x3, 225x3, 315x5, 355x5, 395x5
Floor Press+70lbs chain~ 95+Cx5, 135+Cx3, 155+Cx3, 175+Cx3, 195+Cx3, 135+Cx12
Biceps Curl/ Tate Press (Cable)~ 35x7/ 30x10, 40x7/ 30x10, 40x7/ 40x10, 35x10/ 30x10
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,595
2,725
Getting shit done... School is over now for 4 weeks which is a relief. I've decided to take my Yoke (135lbs steel yoke) to my work and I'll use on the outside turf. Not sure how the owners will feel about it but no one uses the turf so honestly... I don't care, I'm taking it there and we'll see.

Elbow is feeling better. I was able to push my OHP a lil bit more. I supersetted OHP w/ Hammer Curls w/ 25lbs DB (tempo lift).

For the speed squats, it's 285 bar weight + 120 chain weight = 405lbs total weight. Roughly where it should be 55% bar + 15%chain w/ 35sec rest in betw sets.

WAVE6 WEEK3 DAY1
SQUAT/ OHP

B. Squat Speed +120lbs chain~ 145+Cx2, 195+Cx2, 235+Cx2, 285+Cx2, +Cx2, +Cx2, +Cx2, +Cx2, +Cx2, +Cx2, +Cx2, +Cx2, +Cx2
Machine OHP +red mini~ 25+Bx5, 50+Bx5, 75+Bx5, 90+Bx5, 100+Bx5, 110+Bx5, 120+Bx5
StepUps w/ SSB~ 135x5, 155x5, 175x5
GHR~ BWx8, mini x8, BWx8​
 
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