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BrotherIron

BrotherIron

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Mar 6, 2011
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Deads clicked today... was supposed to pull 485 for a triple but instead pulled 485 for an easy set of 5. Finally, things are feeling good.

WAVE6 WEEK3 DAY2
DEADLIFT/ BENCH
Conv. Deadlift~ 135x3, 225x3, 335x3, 385x3, 435x3, 485x5
Sumo Speed Deadlifts +mini band +40lbs chain~ 135+B+Cx3, 225+C+Bx3, 275+B+Cx3, x3, x3, x3, x3, x3
Floor Press Speed w/ Football Bar +70lbs chain~ 95+Cx3, 135+Cx3, x3, x3, x3, x3, x3, x3
Biceps Curl/ Tate Press (Cable)~ 35x8/ 40x8 (2 sets), 40x8/ 30x12, 30x10
 
BrotherIron

BrotherIron

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Mar 6, 2011
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I opted to skip front squats to save it for back squats this Tues. Solid day of OH pressing. Hammer Tempo curls have made all the difference in my elbow tendonitis. Still flossing each week but the hammer curls have helped me greatly.

WAVE6 WEEK3 DAY3
OHP/ SQUAT
Z-Press~ 95x5, 115x5, 135x7, 150x7, 165x7
Standing OH Pin Press~ 95x3, 115x3, 135x3, 150x3, 165x3, 180x3
Rear Del/ Face Pull~ 16x10/ 60x15, 16x10/ 60x15

I'm excited to start my new layout in 2 weeks.
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,711
2,797
Happy with today. I didn't squat in a mono so I decided to go for a small PR (not lifetime but PR for the year). Went in and just squatted and after headed to work.

WAVE6 WEEK4 DAY1
SQUAT
B. Squat~ 145x3, 235x3, 275x1, 345x1, 415x1, 465x1, 515x1, 555x1

If had not squatted in the cage where the j-hooks are ridiculously deep and the change in height is vast, I would have potentially taken 1 more single. But I decided to call it with what was an easy single. I'm happy with that knowing I'll be back in the 6's next year.
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,711
2,797
Recovery week started. Going to train 4x this week to see how the new layout goes. I'm liking it but I'm definitely going to do Donnie's lower back protocol at least 1x week.

WAVE6 WEEK5 DAY1
SQUAT
Back Squat~ 145x3, 235x3, 285x7, 305x7
Suspended GM w/ SSB~ 95x5, 135x5, x5
Sissy Squat w/ Band (orange band)~ Band x10, x10
Walking Lunge~ BW x down turf (2 sets)
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,711
2,797
Not a bad day. I changed a lift. I forgot... I need to put more rows in there so I ended with low cable row supersetted with hammer curls. Shoulder health is crucial and you gotta row to keep them healthy.

I performed Hammer curls with a mini band throughout the workout. It seems to help my elbows.

WAVE6 WEEK5 DAY2
BENCH/ OHP
Bench w/ axle +70lbs chain~ bar + C x7, 75+Cx7, 145+Cx7, +Cx7
Seated OHP DB~ 25x7, 50x7, x7
Pin Press +70lbs chain~ 75+Cx5, 125+Cx5, +Cx5
Lateral Raise Machine~ 30x10, x10
Low Cable Row/ Hammer Curl~ 90x10/ 25x10 (2 sets)
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,711
2,797
This is gonna be a helluva workout when it's not active recovery.

WAVE6 WEEK5 DAY3
DEADLIFT/ SQUAT
Conv. Deadlift~ 135x3, 225x5, 275x5, x5
Box Squat +monster mini~ 135+Bx5, 205+Bx5, +Bx5
RDL~ 185x7, x7
1-Arm DB Row w/ mini band around wrist~ 55+Bx7, +Bx7
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,711
2,797
Time to work. This day wasn't to bad but then again... training squats is my favorite thing to do. Going to push those sissy squats (thinking I can add 10lbs in next weeks training session). Also, need to push my suspended GM's. I think I'll be able to push A LOT more weight with the SSB.

WAVE7 WEEK1 DAY1
SQUAT
B. Squat~ 145x3, 235x3, 325x3, 375x7, 435x7, 485x7
Suspended GM w/ squat bar~ 155x5, 175x5, 195x5, 215x5
Sissy Squat w/ KB + orange light band~ 35+Bx7, x7, x7
Walking Lunges w/ KB~ 35x7, x7, x7


Watched some new vids and read some new literature stating that for speed/ acceleration work, you should take more time for rest so you can be fresh to perform the work. This goes against what others believe and what I did in the past. I normally took 30 sec rest but decided to try 1min rest. You may say 1min isn't long but it's double the rest time and it showed. The bar move FAST. I felt easily rested and I think I'll keep it this way for a couple blocks and see if I become faster.

Elbow flared up on me with the pin press but it felt MUCH better in general. I was shocked at how well it felt with DB OHP since the other week it felt terrible. I still put in Hammer Curls during OHP (tempo'd 25lbs curls, sets of 10 for 4 sets).

WAVE7 WEEK1 DAY2
BENCH/ OHP
Speed Bench +70lbs chain~ 75+Cx3, 125+Cx3, 145+Cx3, x3, x3, x3, x3, x3, x3, x3
Pin Press +70lbs chain~ 135+Cx5, 155+Cx5, 175+Cx5, 195+Cx5
Seated DB OHP~ 35x5, 60x5, 70x5, 80x5, 90x5
Standing Lat. Raise Machine~ 50x10, x10, x10
Low Cable Row/ Hammer Curl~ 130x10/ 40x10, 140x10/ 40x10, 150x10/ 40x8 drop set 30x5


Didn't eat all day. Family issues had me running around, but I still managed to have a solid day. I didn't push pulls like I wanted but for me it's being in the right headspace as well as having food (fuel).

WAVE7 WEEK1 DAY3
DEADLIFT/ SQUAT
Conv. Dead~ 135x3, 225x2, 285x1, 345x1, 395x1, 445x1, 485x1, 515x1
Box Squat~ 140x5, 230x5, 320x5, 350x5, 380x5, 410x5
RDL~ 135x5, 225x5, 315x5, 345x5, 375x5
LandMine Row~ 70x8, 85x8, 100x8, 115x6
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,711
2,797
Found out at least for now, I can't perform incline bench with a bar. It was painful. Fortunately, there is a plate loaded incline where I can set the ROM to keep my shoulder feeling ok... not great, but ok. Ran out of time. I was just happy to get in and get something done. An additional day isn't my idea but I'll follow it.

WAVE7 WEEK1 DAY4
OHP/ BENCH

Z-Press~ 95x4, 115x4, 135x4, 150x5, 165x4, 135x9
Incline Bench Machine~ 50x5, 65x5, 80x5, 50x9
Cable Side Lat.~ 30x10, x10, x10
Face Pull~ 40x15, x15
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,711
2,797
Woke up sleepy, tired, run down, and just feeling like dog shit. Don't think I'm overtrained. I think it has to do with the temp drop and the constant rain today. I hate this weather. I'm also ****ING pissed off. I'm going to wind up sitting out this semester due to what is offered and how it's offered (asynchronous with no lecture, no web lecture, no notes. just deadlines and I'm supposed to teach myself... **** that).

WAVE7 WEEK2 DAY1
SQUAT
B. Squat~ 145x3, 195x3, 235x3, 325x3, 375x3, 435x3, 485x3, 525x3
Sissy Squat w/ KB +light band~ 40+Bx8, x8, x8, x5
Suspended GM~ 165x5, 185x5, 205x5, 225x5
Walking Lunge~ 35x7, x7


Pushed a bit on my presses but not as much as I hoped. Elbows are still irritated but getting better. Didn't have pain this training session which is a great massive step in the right direction. I've been performing KB Bicep Curls (15lbs tempo curls w/ 3sec pause at top) to alleviate the tendonitis. Since I didn't have pain in my elbows I cut my OHP w/ DB to end without aggravating them.

Got in the gym earlier which was nice but got busy by the end so wasn't able to superset my rows w/ biceps curls

WAVE7 WEEK2 DAY2
BENCH/ OHP
Bench w/ Axle +70lbs chain~ 75+Cx3, 125+Cx3, 155+Cx3, 175+Cx3, 195+Cx3, 215+Cx1, 235+Cx1, 255+Cx1, 275+Cx1 slingshot
Pin Press w/ Axle +70lbs chain~ 155+Cx3, 175+Cx3, 195+Cx3, 215+Cx3, 235+Cx3
Seated DB OHP~ 35x5, 60x5, 70x5, 80x5
Lateral Raise Machine~ 50x10, 60x10, x8
Hammer Curl~ 35x10, 40x8, x8
LowCable Row~ 100x10, 120x10, 140x10


Couldn't complete the numbers so... time to reset after this block. Perhaps the run down feeling is me being a bit over trained... I called it a day after RDL's I was toast.

WAVE7 WEEK2 DAY3
DEADLIFT/ SQUAT
Conv. Deadlift~ 135x3, 225x3, 345x7, 395x7, 445x5
Box Squat +monster mini w/ buffalo bar~ 140+Bx3, 190+Bx3, 230+Bx3, 250+Bx3, x3, x3, x3, x3, x3
1min rest, no sleeves, no belt
RDL~ 135x5, 225x5, 305x7, 325x7, 345x4


Trained 8am this morning and I gotta say I don't mind it since there's no real difficult lifts being performed.

WAVE7 WEEK2 DAY4
OHP/ BENCH
Z-Press (speed)~ bar x many, 105x3, x3, x3, x3, x3, x3, x3, x3
1min rest, no elbow sleeves
Incline Bench~ 25x10, 50x5, 65x5, 80x5, 95x5, 55x15
Hang. Side Lat. 35x7, 40x7, 7
Rear Delt~ 50x15, 60x15, x15
Hammer Curl~ 35x8, 40x6/30x6, 40x6/30x6
tempo curls with a pause at top
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,711
2,797
Have a couple knots in me... one in my back, one in my pec and they're causing my trap to lock up. Having issues with my left side (use of arm and shoulder). Been rolling on a lacrosse ball and been taking muscle relaxers to get them to let loose. Thinking I'll get a massage.

WAVE7 WEEK3 DAY1
SQUAT
Speed Squat w/ SSB +120lbs chain~ 135+Cx3, 185+Cx3, 225+Cx3, 275+Cx3, x3, x3, x3, x3, x3, x3, x3
1min rest, no knee sleeves and no belt
Suspended GM w/ SSB~ 135x5, 175x5, 195x5, 215x5, 235x5
Sissy Squat w/ light band~ 40+bandx6/ bandx6 (for 3 sets)
Walking Lunges~ 40x12, x12


Elbows felt ****ING GREAT! These tempo curls w/ pause at the top with 15lbs KB have made a tremendous impact on my elbow health. Still have the knots but they're getting better. I skipped my OHP b/c it's a bitch to press overhead. I'm looking to get a deep tissue massage to get these out.

WAVE7 WEEK3 DAY2
BENCH/ OHP
Flat Bench w/ axle +60lbs chain~ 75+Cx7, 125+Cx7, 160+Cx7, 180+Cx7, 200+Cx7, f.drop 160+Cx8
Pin Press w/ axle +60lbs chain~ 160+Cx5, 175+Cx5, 190+Cx5, 205+Cx5
Seated DB OHP~ skipped
Machine Lat. Raise~ 50x15, x15, x15, x12
Low Cable Row~ 100x15, 120x1, 140x10
Hammer Curl~ 35x10, x10, 40x8


Can you say toast... I'm ****ing spent. Going to reset my numbers even though I managed to crush my number today. I missed my numbers last week so it's time to reset. I wore my power pants today but didn't break out the belt for pulls till 445 and 390 for box squats. No belt on RDL's.

All in all I'm happy... but it's time to reset and work back up. I'm also down 8lbs over the last 2 weeks by cleaning up my diet which is never a bad thing. I'm back below <260lbs and I'd like to keep it that way. I start putting sled pulls back in next week.

Not gonna lie... it felt DAMN good to pull 495 for 4 conventional. This goes to show me that I need to get my mind right since my best single this block was 515 and that makes literally no sense. Maybe it's time for whiskey deadlifts.

WAVE7 WEEK3 DAY3
DEADLIFT/ SQUAT
Conv. Deadlift~ 135x3, 225x3, 315x1, 355x1, 395x3, 445x3, 495x4, f.drop 405x5
Box Squat (low box)~ 140x5, 190x5, 230x5, 330x5, 360x5, 390x4
RDL~ 225x5, 275x5, 305x5, 335x5, 365x3
Landmine Row~ 70x7, 85x7, 100x7, 115x6
 
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