Found my way back...

[BrotherIron]

What do you do when things aren't going your way? When you get shit news that causes you to be in the wrong head space? Do you pack it in and say **** it... wait till tomorrow? Do you power through and say ****... do or die? Or do you say **** it... time to adjust somethings and play it safe. I opted for the last option. Did I feel like it was a good workout? No, but I got it done and it wasn't a wash. It just wasn't my best but that's ok b/c there's always tomorrow.

535 for a single with sleeves and a belt may be heavy for some but to be honest. I knew I'd hit it. I'd have to work but there was no way I wasn't going to crush it.

Still need to find a monolift that's close due to school, work, etc.

WAVE7 WEEK4 DAY1
SQUAT
B.Squat~ 145x3, 235x3, 345x1, 415x1, 465x1, 505x1, 535x1
I was supposed to go for 565 or more but not being in the right head space made me take a step back and say... not today. play it safe.
Suspended GM w/ SSB~ 135x5, 185x5, 205x5, 225x5, 245x5
Sissy Squat w/ KB +light band~ 40+Bx6/ band only x6 (for 3 sets)
Walking Lunges w/ KB~ 40x6, x6


A decent day. Elbow and shoulder have been cooperating which is a GREAT thing. Added some chain to my presses so instead of it being 60lbs in chain it was 75lbs in chain today.

I'll start adding bar weight soon and not just chain weight.

WAVE7 WEEK4 DAY2
BENCH/ OHP
Bench w/ axle +75lbs chain~ 75+Cx3, 115+Cx3, 155+Cx3, 180+Cx3, 200+Cx3, 220+Cx3, 240+Cx2
Pin Press w/ axle +75lbs chain~ 155+Cx3, 175+Cx3, 195+Cx3, 215+Cx3, 235+Cx3
Seated DB OHP~ 40x5, 60x5, 70x5, 80x5, 90x5
Standing Lat. Raise Machine~ 50x15, 60x15, x15, 70x10
Low Cable Row/ Hammer Curl~ 110x10, 130x10, 150x8/ 35x10, x10, 40x6/30x6

 

[Lizard King]

You ever get that log you were looking to buy BI?

 

[BrotherIron]

You ever get that log you were looking to buy BI?

I bought the Titan 10" steel log. I haven't bee lucky enough to use it yet but looking to add it at some point.

Now, I'm cutting. Thinking of going back to 250 and staying there. Time to get faster and be a bit smaller. No need to be 275 anymore.

 

[BrotherIron]

New block, reset numbers, and weight down. Working my way back up and slowly dropping weight. Music died on last set of squats which pissed me off. Think I could have gotten my 10 rep goal if that shit hadn't happened.

WAVE1 WEEK1 DAY1
SQUAT
B. Squat~ 145x3, 235x3, 275x3, 310x7, 360x7, 420x9
Standing GM w/ SSB~ 135x7, 185x7, 205x7, 225x7
Hack Squat Machine~ 140x10, 180x10, 230x10
GHR~ BWx12, x12


Here we go again. Elbows felt ok today. Dynamic day is always brutal on my elbows. 1min rest in between sets. Was a bit light on the floor presses. 180x5 wasn't difficult.

WAVE1 WEEK1 DAY2
BENCH/ OHP
Speed Bench w/ axle +70lbs chain~ 75+Cx3, 115+Cx3, 135+Cx3, x3, x3, x3, x3, x3, x3, x3
performed banded rows in betw sets (red min x15 for 6-8 sets)
Floor Press w/ football bar +70lbs chain~ 95+Cx5, 135+Cx5, 150+Cx5, 165+Cx5, 180+Cx5
Seated OHP Machine +red mini~ 25+Bx5, 50+Bx5, 70+Bx5, 90+Bx5, 100+Bx5, 110+Bx5, 120+Bx5
Lat. Raise Machine~ 50x15, 60x12, x12, 70x8
JM Press/ Incline Curl~ 95x8/30x8 (3 sets)


Not a bad day. Gotta work on stretching out my hammies a bit and work on bracing harder. I find myself being lazy when the weights not heavy and I'm going to work on correcting that. Happy with how the training went today. Weight holding at 255lbs. Going to increase my cardio session on Sunday and then will probably add a 2nd day.

Gotta work on staying a bit more upright on front squats but wasn't to bad on them today.

WAVE1 WEEK1 DAY3
DEADLIFT/ SQUAT
Conv. Dead~ 135x3, 225x3, 315x2, 360x1, 420x1, 470x1, 460+45lbs chain x1
took 3-4min rest in betw sets. belted up on 470 & 460+chain set. Hook grip all singles (no straps).
Sumo Dead +45lbs chain +red mini~ 225x3, 225+C+Bx3, 275+C+Bx3, x3, x3, x3, x3, x3
1min rest in betw sets. no belt. wore straps. hands smoked after conv. pulls
Oly Front Squat~ 135x3, 185x3, 225x5, 255x5, 285x5, 315x5
H.S. IsoRow~ 90x10, 135x10, x10, 160x7
H.S. High Row~ 70x10, 90x8, 45x20

 

[BrotherIron]

Not a bad day. I misloaded my ohp and made 15lbs jumps so I added an additional set. Worked out well. I think 20lbs jump for z-press is a bit much.

WAVE1 WEEK1 DAY4
OHP/ BENCH
Z-Press~ 85x4, 130x4, 145x4, 160x4, 175x4
Incline Bench~ 60x5, 75x5, 90x5, 105x5
Hang. Side Lat. Raise~ 35x8, 40x8, x8
Rear Delt~ 70x12, 80x12, 90x12
Face Pull/ Bicep Curl~ 50x12/ 38x10, 55x12/ 44x10, 60x12/ 44x10

 

[BrotherIron]

Conditioning:
Prowler Pushes~ 90x110ft, 140x110ft (3 sets)
Lateral Sled Drags~ 90x110ft, 115lbsx110ft, 135x110ft (2 sets)

 

[BrotherIron]

Felt tired, beat up and run down. It's raining and cold so I always hate lifting on these days.

WAVE1 WEEK2 DAY1
SQUAT
B.Squat~ 145x3, 235x3, 325x3, 360x4, 420x4, 470x4, 360x4
belted up for 420 and higher set.
Standing GM w/ SSB~ 135x5, 195x5, 215x5, 235x5
Hack Squat Machine (per leg)~ 90x10, 115x10, 135x10
GHR~ Red mini x8, x8, x8
Walking Lunge w/ DB~ 40x12, x12


Warmer out today. 27 on Mon and Tues. Today, it's back in the 50's so I felt energized to train. Weight is holding at 256lbs so it's time to add the 2nd cardio session. I'll make sure I don't miss any of my 6 meals a day now that I'm adding a day of sled pulls.

Today went well. Shoulder and elbows felt GREAT! SS had an insane training day. She benched 205+45lbs chain easily and hit floor presses w/ 200+ 50lbs chain for triples with the slingshot. She'll surpass my bench soon if I don't watch it, lol.

WAVE1 WEEK2 DAY2
BENCH/ OHP
Bench w/ axle +70lbs chain~ 95+Cx3, 115+Cx3, 145+Cx3, 175+Cx1, 200+Cx1, 225+Cx1, 250+Cx1
250 was actually pretty easy and there was no pain
Floor Press w/ Football Bar +70lbs chain~ 95+Cx3, 135+Cx3, 155+Cx3, 170+Cx3, 185+Cx3, 200+Cx3, slingshot 215+Cx5
Machine OHP +red mini~ 25+Bx5, 45+Bx5, 70+Bx5, 100+Bx3, 110+Bx3, 120+Bx3, 130+Bx3, 140+Bx3
Lat. Raise Machine~ 50x10, 60x10, 70x10, x10
JM Press/ Incline Curl~ 95x10/ 30x10, 100x10/ 35x9, 105x8/ 35x8


Worked last night at the club. I was lured in with the idea I may be working the door. ****ers lied. I was covering someone and worked the door. I won't work another Thurs night again. Not worth it imho. They even informed me this would only be available 1-2x a month and I train early Friday morning. The lil extra cash isn't worth ****ing up my training.

I sucked it up, no sleep, little food, and no stims but managed to pull well. I ran out of energy for front squats (tank was on empty).

Good news... bodyweight is moving. Down to 254lbs. I'll keep the 2nd conditioning day in and if need be, I'll add Kcal b/c I don't want to drop below 245 (trying to stay at 250).

WAVE1 WEEK2 DAY3
DEADLIFT/ SQUAT
Conv. Dead~ 135x3, 225x3, 300x7, 350x7, 400x9
Sumo Deads~ 225x5, 275x3, 315x5, 350x5, 395x5
Oly Front Squat~ 135x3, 185x3, 225x3, 255x3, 285x3
HS High Row~ 90x7, x7, x7, 45x18
HS IsoRow~ 90x10, 135x8, x8, 90x18

 

[BrotherIron]

Today... I was not the hammer, I was the nail. Woke up and my back felt off, not in pain, but off. I wasn't going to not train so I just abridged my training and opted to use the SSB instead of my squat bar. The squat bar would have pitched me forward since I'm a low bar stance squatter. The SSB forces me into a more upright position which places less stress on my lower back and at the same time takes pressure of my elbow which also felt like shit today.

I can see the fruit of my labor though. My video shows that I'm leaning up nicely and that's always a good thing. Plan on getting down to high 240's and then go back up to 250 and stay there. I'm not Rouska, but I plan on hitting solid numbers at 242.

WAVE1 WEEK3 DAY1
SQUAT
Speed Squat w/ SSB +140lbs chain~ 135+Cx3, 185+Cx3, 225+Cx3, 275+Cx3, 295+Cx3, x3, x3, x3, x3, x3, x3
295 in the hole and 435 at top. 1min rest. wore my lever belt but no sleeves.
Hack Squat (per leg)~ 90x10, 115x10, 135x10
SSB GoodMorning~ skipped
GHR~ BWx12, Red mini x10, x10
Walking Lunges w/ KB~ 40x12, x12

So all in all, not a bad day considering how I felt. I wound up tractioning my back before and after I trained. It's feeling better. I can say I brought this on myself b/c I skipped my LowerBack Protocol for the last 3 or weeks and now my body is telling me to WAKE THE **** UP.

 

[BrotherIron]

Gotta start training with a mono. It's time to start pushing squats and SS hit 470 today in the cage (walked out) w/ wraps. Pretty damn impressive considering she's 200lbs lean. I gotta stay ahead of her b/c if she passes me I'll never hear the end of it so it's time to push to 6+ again. I'm going to try to get her to do a meet since she's pulled 475 conventional and I'm confident she could squat 495 with a mono.

Weight is holding around 250 so I'm happy. Continuing to lean up in a couple of weeks I'll add more Kcals.

WAVE1 WEEK4 DAY1
SQUAT
B. Squat~ 145x3, 235x3, 285x1, 335x1, 390x1, 440x1, 490x1, 475+45lbs chain x1
sleeves on at 390 and belted up at 440 and above. walked out and squatted all (in cage).
GM w/ SSB~ 135x5, 185x5, 205x5, 225x5, 245x3
Hack Squat Machine (each leg)~ 90x10, 115x10, 135x10, 160x8
Walking Lunges w/ KB~ 40x12, x12
GHR~ BWx10, Mini band x8, x8


Feel a bit beat up so I'm happy to know next week is active recovery. Gotta start pushing my bench. I feel like I didn't push myself today.

WAVE1 WEEK4 DAY2
BENCH/ OHP
Bench w/ axle +70lbs chain~ 75+Cx4, 105+Cx4, 135+Cx4, 170+Cx4, 190+Cx4, 210+Cx4, 170+Cx10
Floor Press w/ football bar +70lbs chain~ 95+Cx3, 145+Cx3, 160+Cx3, 175+Cx3, 190+Cx3, 205+Cx3
Machine OHP (each arm) +red mini~ 45+Bx3, 70+Bx3, 100+Bx3, 110+Bx3, 120+Bx3, 130+Bx3
Lateral Raise Machine~ 60x10, 70x10, 70x10
JM Press/ Incline Curl~ 105x8/ 30x8, 110x8/ 35x6, 115x8/ 35x6 drop 25x8
Cable Tri OH Ext w/ Rope~ 50x15 rope apart/ x15 rope together


Weight is down to 251. Belt is to loose. Have to change the setting on my lever. Still relatively strong considering I'm down so much in bodyweight.

WAVE1 WEEK4 DAY3
DEADLIFT/ SQUAT
Speed Deadlift +monster mini +45lbs chain~ 135+Bx3, 225+Bx3, 270+B+Cx3, x3, x3, x3, x3, x3, x3, x3
1min in betw sets and no belt
Sumo Deadlift~ 135x3, 225x3, 275x3, 315x5, 365x5, 405x5
Oly Front Squat~ 135x3, 185x3, 225x3, 255x3, 285x3, 315x4
sleeves + belt
H.S. High Row~ 45x15, 80x10, 90x10, 100x8
H.S. IsoRow~ 115x8, 135x8, 160x8, f.drop 90x20


Had a b-day party on Friday which meant no sleep and then worked my regular job and the club on Sat. Missed my 4th day of training. Still I managed to perform my conditioning.

Conditioning:
Prowler Pushes~ 70lbs x110lbs, 90lbs x110ft, 140lbs x110ft (5 sets)
1:45sec rest in betw sets.
Lateral Sled Drags~ 90lbs x110ft (2 sets)

 

[BrotherIron]

Was tired this morning so I slept in. Caused me to miss a meal today but got my training in and hit my numbers so I'm not bitching. Not everyday can be Christmas.

The GHR supersetted with Seated Leg Curl is BRUTAL! It will kick the shit outta ya. Give them a try. I think they'll pay off big time in the 5 weeks.

WAVE2 WEEK1 DAY1
SQUAT
B. Squat~ 145x3, 235x3, 275x3, 320x7, 370x7, 430x7
sleeves at 320 and belt at 430.
Suspended GM's~ 135x5, 185x5, 205x5, 225x5, 245x4
Sissy Squat w/ KB +orange light band~ 45x8/ band only x8 (3 sets)
GHR/ Seated Leg Curl~ BWx10/ 80x10 (3 sets)
Walking Lunge w/ KB~ 40x10/ BWx10 (2 sets)


Not a bad day. The weight was ahhh.... ok. The reason it was a good day was b/c my elbows didn't hurt and my shoulder was an acceptable level of trash. I'm slowly chipping away at the weight and in time... we'll see.

Weight is holding at 250 so thing aren't terrible. I was worried the weight loss would have an impact on my joints but nothing so far and I'm down 19lbs. I plan on getting to 240.

WAVE2 WEEK1 DAY2
BENCH/ OHP
Speed Bench w/ axle +80lbs chain~ 95+Cx3, 115+Cx3, 145+Cx3, x3, x3, x3, x3, x3, x3, x3
1min rest in betw sets
Pin Press w/ axle +80lbs chain~ 115+Cx5, 155+Cx5, 180+Cx5, 205+Cx5, 230+Cx3
Seated DB OHP~ 40x10, 60x7, 70x7, 80x5, 90x5
Cable Lat. Raise~ 20x12, 30x10, x10, 20x12
Rolling DB Ext (triceps)/ BIceps Curl~ 30x10/ 30x10 (3 sets)
Biceps Curl~ 35x8, x8

Didn't have my mind in it today but thankfully my wife is my training partner. She does a good job of kicking me swiftly in the ass so I don't puss out. I missed my first 470+chain (just gave up) and then watching my wife pull 445+80 chain made me sack up and get it done. It always helps having a strong training partner to push you.

Weight is sitting at 249 now which is a big plus for me. I added some carbs back in my diet and I was worried that the additional carbs would have my weight jump back up. Instead it slowed down the drop which is what I wanted. Still looking to get down to 242 but I want it to be a slow process to hold onto as much muscle as possible.

WAVE2 WEEK1 DAY3
DEADLIFT/ SQUAT
Conv. Dead~ 135x3, 225x3, 275x+1, 315x1, 380x1, 430x1, 480x1, 470+ 45chain x miss, 470+ 45chain x1
RDL +45chain~ 225+Cx5, 275+Cx5, 305+Cx5, 335+Cx5
Box Squat~ 140x3, 190x3, 230x3, 280x5, 320x5, 350x5, 380x4
HS Shrug~ 315x10, x10, 365x10, 365x10/ 315x10, 225x10
Bent Over Row~ 135x5, 180x5, 205x5
Seal Row DB~ 60x8, x8, x8, x8

 

[BrotherIron]

Thinking of upping my sled runs on my 2 days of conditioning. I hit 249 but I think to keep the fat loss continuing I'll need to add a couple more sets each time. So 5 will be 6 this week and the following week 7. After that I may add a 3rd day in.

Once the weather stabilizes and it gets hot as hell down here I'll sub out sled pulls and put in Farmers Carries and Yoke Walks. Those should really peel the fat off me when compounded with the heat/ humidity.

 

[IronSoul]

My dude BI still here killing it. I wouldn’t expect any less. Awesome to see, looking forward to catching up.


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