BaFtub's adventure to 1400 @ 165

[BaFtub]

Ello!

Name's Brett, I'm 22, and I did my first PL meet back in June weighing in at 159lbs. Totalled 1229 which for me was a minor let down because I was after that 1256 which would of qualified me for RUM/USAPL nationals. (Even though I didn't do their feds *cries*)

I'm a BB/PL hybrid, with more of a background revolving around BB'ing as I've done more shows than meets....buuuuuuut I've always trained in a PL fashion which might be why I have a T-Rex syndrome going on.

Anywho, this log will be a continued version from my previous one in the contest prep section. Whenever I switch gears back into prepping I'll probably switch back but for the time being PL'ing is on my plate and I want to get good at it.

Since my meet in June I've been running a modified west side/upper lower with a bit of nonlinear periodization mixed in. I'm a huge fan of Mike T and the RPE scale so lately I've been utilizing that quite a bit.

My current best in the gym lifts this year have been 485/315/515. I plan to regain that 500 squat again by the end of the year and hopefully pull 525-550.

Current weight is 167 and for anyone who counts macro's, mine are 80-100/450-550/200-225.

Some vids:

[BaFtub]

I'll post this weeks workouts so far:

11/27 Lower


Deadlifts

500x2
505x2 @9
480x2


Squats belted, finally getting used to it ;D

405x3
405x3
405x3
425x5 @ 9...maybe an 8.5...probably a good 2 left.


Ab wheel/Calves followed. Tomorrow's dat dere upper berdy


11/28/12 - Upper


Bench

280x2
290x2
300x2 - PR
280x2
280x2
280x2


CG Pulldowns

3x6, 1x8


....various other stuff my lazy self doesn't feel the need to type. Got in dat dere volume though ;O

[xRequiem]

****ing in

[CheslinK]

Dude wicked. Hope to be on par with that video in the following year. Subbed.

[ErickStevens]

It's about time! IN.

[BaFtub]

****ing in

Dude wicked. Hope to be on par with that video in the following year. Subbed.

It's about time! IN.

Thanks guys

[BaFtub]

Tonight went WELL. First time lifting in my actual gym since around October. Definitely missed actual knurling on a bar and squatting without a mirror. Took me a little adjusting but everything went smooth.

Lower

warm ups excluded..

455 x 1 @ 8.5
475 x 1 @ 9
505 x 1 @ 10
475 x 1 @ 9.5
455 x 1 @ 8.5



So happy with finally getting it back to 5.


Deadlifts

warm ups excluded..

405 x 1 @ 7.5
455 x 1 @ 8
500 x 1 @ 9

Happy with these too. Nothing too stressful and I was pretty satisfied with how fast they were. Speed wasnt amazing but nothing maximal. Had I not benched the day prior I probably would have done a mock meet for sh.its and giggles. Being optimistic I probably could have gotten a 285-300 bench putting me at around a 1300 total. Not too shabby but I want more

[BaFtub]

Acquiring some of dat dere elbow soreness so I might be dropping the intensity a tad on pressing days. (and also going with a false grip on squats.)

mental reminder: more rehab work.


12/4/12

Bench

275x3 @ 8
285x2 @ 9
290x2 @ 9
275x3 @ 8.5
225x13


Squats

405x2
430x6 @ 9 PR


Ab wheel

bwx12,12,12

[samsuperjew]

in, nice stuff brah

[chrisisjim]

keep up the good work man
in!

[BaFtub]

in, nice stuff brah

thank ya!

keep up the good work man
in!

thanks!

[ErickStevens]

Pretty sure you squat more than me at this point time.

brb seppuku

[BaFtub]

12/6/12

Deadlifted at the gym I work at and had a disagreement with an older member who is...kind of crazy to say the least. I tried explaining to him that there's no possible way I can be any quieter deloading the weight to the floor. I'd admit if I were in the wrong or being a douche and bashing 135 to the floor but it's kind of hard doing a 110% controlled negative. Funny thing is he tried complaining to my assistant manager who's a PL'er herself and owns the PL gym I usually train at. Apparently I shouldn't be "playing" with the kind of weight I am at my "size" and that I'm being too disruptive by deloading weight to the floor...lolz.

anyways,


Deadlifts

480x3
480x3
480x3
480x3
480x3


DB rows

70x10
80x10 (3 sets)


cg pull downs

4 x 10

boom.

[BaFtub]

Planned on training upper yesterday but took it off for my bday. Had a good bench session today. Tons of PR's!


Bench

305x2 @ 10 pr
295x2 @ 9
295x2 @ 9
275x6 @ 9 pr
225x15 @ 9.5


Continued to bro it up with DB curls, OH tri ext, preacher curls and some ab roll outs. Topped it off with 15 minutes of LISS on the treadmill. Might be making a switch this upcoming week to some DUP type stuff but I'm not 100% sure yet. I feel like I'm finally in that groove on bench and deadlifts, so why change up what's working and cashing in weekly PR's.

[BaFtub]

Really good day. Left IT band is getting a bit tight so as a reminder to myself: START FOAM ROLLING MORE DOUCHE.


Squats

warm ups excluded..

435x5 @ 9
445x4 @ 9
455x3 @ 9
465x2 @ 9.5 - I can see me hitting this for 3-4 being more fresh had I not wasted energy on previous sets. super happy because this is my all time PR for a double and that was done as my only working set.


finished off with underhand pulldowns, ab roll outs, and bicep curlz.

[BaFtub]

Past 10 days have been so so training wise. I've decided to switch around my deadlift days and pull sumo since it's been a while since I've changed things up..and my conventional becomes pretty stagnant.

Bench: 305x2, 310x2
Sumo rack pulls: (around knee level/touch below) 495x6, 545x5, 575x5, 605x5, then pulled a pretty easy 500x1 single after those sumo : )

Nothing note worthy of squats so I won't post that up.

[BaFtub]

Back has been f.ucking fried since those sumo rack pulls. Might tone down the volume/poundage or slowly let my body adapt but holy cow even the lax ball didn't put a dent in the amount of knots my traps/neck/lower back had LOL.

Despite the soreness today went fairly well squat wise. Leaving a rep in the tank on previous sets really helps with the overall picture. Happy with the progress I'm making on the big three :P


Squats

warm ups

445x4 @ 9 PR
455x4 @ 9.5 PR

Had a 5th one in me on the 445 and possibly a 5th rep in me on the 455 but it would of been super super grindy. I filmed them from a back angle so my squat form looks atrocious. (In my eyes.)



-edit-

COMPLETELY forgot my other huge huge huge PR that I've never done before: front squatting 3 plates LOL. I always failed or suffocated myself with the grip so today was eventful.

Front squats

warm ups

315x1
315x1
315x1

hrrrrrrrrrrrrm these were easy. perhaps I'll set a goal of 365 in the future. would be bad ass to front squat four plates but I don't see that happening for a while.

[BaFtub]

Pretty good week of training. Today's my ME-ish bench day so I'll update on how that goes later.

I took it pretty lax on sumo rack pulls tuesday, only working up to 495x5, 545x5, and pulling a conventional 475x3 that was around an @8.5 which is nice to see since I was pretty gassed that day. The following day I hit what I believe is a PR for Close Grip Bench: 225x10,8,8.

Then last night my friend let me borrow a pair of his knee wraps to mess with. Since I had a loooooooooong night of sledding/running up and down hills my quads were pretty sore going in so it was the perfect time to give them a go. Wrapped them per alberto nunez's suggestion and found them to be pretty damn fun. While they made me alter the biomechanics of my squat a tid bit they did allow me some benefit.

405x10



455x6



Fun stuff. I'm pretty confident that I could hit ~525-550 in them if I were to train and be fresh.

[BaFtub]

Quick 45 minute session.


Bench

295x2 @ 9
315x1 @ 9.5
315x1 @ 9.5
275x4 @ 8


CG pulldowns

3 sets of 15 reps


DB side laterals

15x20,15,15


Iso row machine

3 sets of 15 reps


Dips

bwx20,15


OH tri ext

3 sets of 12-15


Cable preacher curlzzzz

3 sets of 10-20 reps


pen15

[musicianman]

Nice work, man.

When did you start training?

[BaFtub]

Nice work, man.

When did you start training?

Thanks!

Consistently.. 2008. Lots of ****arounditis and it wasn't until I did my first BB show in april of 2009 that I started paying all around attention of everything that mattered: nutrition, training, recovery, rehab work, etc.

[BaFtub]

12/31/12

Close grip bench

225x6
235x6
245x6
255x4

^ dem dere PRs




1/1/13

Sumo rack pulls

495x6
545x6
575x6..well 7, because I f.ucked my groove up on the first rep, then waited to get situated and cranked out a pretty easy 6.


Deadlifts

480x4
500x3



goal is 500x5 in 2-3 months!

[BaFtub]

Dis will be mah last time squatting in knee wraps. I don't want to use them as a clutch since I squat pretty good without them. They were fun though : )


Squats

455x2
485x1
520x1 PR



then I took the knee wraps off and..

425x7 @ 8.5 - kinda sharted my last rep/slight slight slight GM/break in form. Goal is x10, which I might have in me.

I have some pretty outlandish goals for 2013. I'm not home and can't remember what I wrote on the white board LOL. They went something like...

Bench 275x8, 315x5, 350x1, 225x20
Squat 455x8, 500x3, 550x1, 425x10
Deadlift 455x10, 500x5, 525x3, 550x1

[ErickStevens]

Sweet baby Jesus.

[musicianman]

Thanks!

Consistently.. 2008. Lots of ****arounditis and it wasn't until I did my first BB show in april of 2009 that I started paying all around attention of everything that mattered: nutrition, training, recovery, rehab work, etc.

Excellent. Definitely in on this journal, though I have not been as active on these forums as I once used to be.

Keep up the great work, and looking forward to seeing continued progress from you.

Slow and steady wins the race!