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BrotherIron

BrotherIron

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Mar 6, 2011
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20lb water drop is nuts.

I'm 3 weeks out, weak as fuck, and need to drop 3-4 lbs...

Why are you weak as fvck? How much did you cut to get down to 3-4lbs over? Or have you always been 3-4lbs over?

Yeah, we'll see if I even do it. To begin with I'll just stay at my current weight.
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
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Hammies are sore from squatting on Sat. I had a horrible case of the shitz yesterday so that meant no bbing'esque day. Just another recovery week. I'll let my body get it's much needed break before I test.

RECOVERY WEEK
WAVE3 WEEK4 DAY1
BENCH/ SQUAT
Bench w/ pause~ bar x a lot, 95x15, 140x7, 170x7, 200x7
Pause Back Squat (3 sec)~ 145x5, 235x5, 275x5, 275x5, 275x5
Seated Good Morning~ 160x7, 160x7
WAVE3 WEEK4 DAY2
DEADLIFT/ OHP
Deadlift (conventional)~ 135x5, 235x7, 285x7, 335x7
Standing Strict OHP~ 95x7, 145x7, 145x7, 145x7
Biceps Curl~ 30x10, 30x10
WAVE3 WEEK4 DAY3
SQUAT/ BENCH
B. Squat~ 145x7, 260x7, 310x7, 360x7
Floor Press~ 135x10, 165x8, 165x8, 165x8
H.S. IsoRow~ 90x12, 90x12, 90x12
 
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BrotherIron

BrotherIron

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Mar 6, 2011
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Finals are coming up so this semester is almost over. Just 2 more weeks then I'll get a short break before starting summer school.
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
2,808
Got in and got out. This is my warm ups week. Perform my warm up sets for each lift before I would take my 3 attempts.

I'm thinking next week I'll deadlift on Mon, bench on Wed, and Squat on Fri. I'm thinking it's not best to dead and then squat.

Still weighing in under 265 so weights are solid at this new lower bodyweight. Can't wait for next week.


TEST WAVE
WARM UP WEEK
BENCH DAY

Comp. Bench~ bar x many, 95x15, 135x10, 185x5, 225x3, 250x1, 275x1
No elbow sleeve and no wrist wrap

DEADLIFT DAY
Comp. Deadlift~ 135x5, 225x5, 315x3, 365x2, 415x1, 465x1
No belt or Oly straps
SQUAT DAY
Comp. Squat~ 145x5, 235x5, 325x3, 405x2, 455x1, 505x1
Broke out sleeves for 505 set. No belt.
 
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BrotherIron

BrotherIron

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Mar 6, 2011
10,717
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Wake Up... Check
Look Sexy as Hell.... Check
Kick Ass.... Check

Had a GREAT day today. As you know, it's my test week so I decided to start out by testing my bench. Benching has really gone well this past training cycle and so I was optimistic. Weighed in at 265 after shit loading for most of Sunday. Bar moved VERY fast today and right shoulder felt great. I stopped at 350 because I don't like performing more then 3 sets above 90%. 350 is a PR at my new lower bodyweight. I'm excited to get back to training and working towards a bigger bench.


TEST WAVE
TEST WEEK

BENCH DAY
Comp. Bench~ bar x 25, 95x15, 135x10, 185x5, 235x3, 275x1, 315x1, 335x1, 350x1
350 flew up. I'm confident I was good for more so my training cycle worked well.
 
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Yomo

Yomo

MuscleHead
Dec 18, 2015
902
263
glad to see things going your way, more and more lately...strong press, congrats on the new BW PR...
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
2,808
glad to see things going your way, more and more lately...strong press, congrats on the new BW PR...

Thanks Yomo. I'm pretty excited to see how this week develops.

Normally I'd deadlift today but since I have my last final first thing tomorrow morning I'll wait till Thurs. I'll test my squat on Sat. unless I feel like I need more time and if that's the case I'll squat Mon.

As for my finals, I only have 2 this semester and I aced my first (got a 94 in my cognitive development class which solidified my A). I need to do well on statistics tomorrow to keep my A.
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
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Won't make it in today. I got done with my Stats class and I'm drained. I'll deadlift tomorrow and then squat on Mon.

Now, the good news. I got a 95.9 on my Stat Final and a 94 on my Psych Final. 2 Classes finished, 2 A's in the books. Now I can rest this month so I'll be ready for Summer classes.
 
BrotherIron

BrotherIron

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Mar 6, 2011
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Well... today didn't exactly go as I hoped. I can tell I'm stronger but I didn't hit a PR. The bar got out in front of me on the 535 set so I put it back down and then pulled it. I wouldn't have been able to do that last time I tested. After that, I failed a couple attempts at a higher weight. I was spent so I won't bore anyone with those details. So... I'll keep my numbers the same and I may go a while before testing my deadlift again. I'll also make some changes to my deadlift assisting lifts.

Bar moved great from 135 to 505. The bar moved fast and I was in a good groove. 535 fvcked with me and that screwed my head.

I'll squat on Mon and then take the rest of the week off before starting my new training block.
 
BrotherIron

BrotherIron

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Mar 6, 2011
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One thing that has been really bugging me for lack of a better word is the fact I'm not doing any conditioning since I've gotten my weight down. I'm playing with some ideas of implementing a plyo day in my training so my training would be 5x week. I haven't really figured out where to start with that but I have 4 weeks to wrap my head around it and build a program that I can advance with.
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
2,808
Had a damn good day. Unfortunately, I had to wrap myself which meant my forearms were fried and I didn't push as hard as I wanted but I was happy with an easy 605 @ 263. That's a PR for me at this weight and I know if I was wrapped by someone else I could have hit 615 so I'm pretty damn happy. I hit 555 w/ sleeves which isn't a PR but it felt dam good which is why I pushed like I did knowing I had to wrap myself.

And if anyone is wondering, I also had to walk out each set b/c I squat in a cage so not only did I wrap myself, I also walked out each set. I'll rest this week and next week will begin my new training cycle. It'll start with active recovery and then week 1.


TEST WAVE

TEST WEEK

SQUAT DAY
Comp. Squat~ 145x10, 235x5, 325x3, 415x1, 475x1, 515x1, 555x1, 585x1, 605x1
Wrapped myself for the 585 and 605 sets. Easily hit the 605.
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
With proper training, diet, and rest you can accomplish a lot. You don't need to rely on AAS to get stronger, bigger, etc... I run a bit of test + nol.

This training cycle got me (Gym lifts) weighing 263lbs @ 37yo:
Squat ~ 605 self wrap, 575 knee sleeve
Bench ~ 350
Deadlift
~ 540 conventional
 
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