Brendbro's 'almost too weak to lift' Log

[jzpowahz]

holy epic pizza! Pretty crazy you've never done SOHP before. I LOVE them. So much better than bench for me.

[brendbro]

5/3/1 Wave A

Weight - 67.1

OVERHEAD PRESS
30kgx5
30kgx5
35kgx8

Accessory Work

DB press
15kgx12
15kgx12
15kgx12
15kgx15

Shrugs
100kgx12x4

BB curls
45x12x4

Planks
1x 1:15
1x 1:10

Cardio
incline treadmill - 50 mins, 573 cals
stairmaster level 17 - 5 mins, 100 cals

Overhead press today. This was my first ever time doing them... no joke (inb4OPisa*******). I made sure to read up on form prior to the work out and did not go crazy with the weight at all, I had absolutely no clue what my 1rm was so played it safe and didn't attempt anything too crazy. All 3 sets felt pretty spot on in regards to what I had imagined, though overall they weren't hard. My ENTIRE back side has been absolutely KILLING me with DOMS since DL's on sunday... traps, lats, lower back have all been hurting so I was apprehensive about this work out in the first place, nevertheless it went better than expected! I got my partner to film my last set, I can't put it up currently as I'm veeerry low on bandwidth, but I'll make sure to get it up and perhaps make a seperate thread for form critiquing etc Main things I focused on were keeping core tight, keeping butt in and bending the hips not the spine, and fully extending at the top. All the accessory work today was pretty much super setted, pretty much no rest breaks which felt really good but weights felt a tad too light I think... but I'm not going to dwell on it, just means I got something to beat come next week Squats on thursday and I cannot wait!!!!

Food

peanut butter overnight oats


thick 'roo curry


schechuan chicken


Double satay chicken pizza
mightn't be as aesthetically pleasing as usual, but it was downright the greatest pizza to have ever been. I used chicken that I marinated in satay sauce overnight and... peanut butter for the sauce base
Cheese was fake cheddar, boconcini & danish blue

Cheers dexter mate, really appreciate you tagging along for it! Reversing is just about done I think, I'm at 3000 cals currently so I'd like to keep them where they're at for maybe a month or so and see how my weight responds



you're getting me so ancy for DL's!! Have to wait until sunday though(

NPB and here's vid of OHPing. Seems like my main issue is needing to keep elbows in front of the bar so will be conscious of that next time

holy epic pizza! Pretty crazy you've never done SOHP before. I LOVE them. So much better than bench for me.

the pizza was SO freaking good!! I was really low on fat for the day and had absolutely no clue / desire for any of the usual foods so thought fuk it let's give it a try

The main reason I hadn't done overhead pressing before was because I never had any idea on proper form and was to be perfectly honest slightly unaware as to how important an exercise it was, I really enjoyed them

[jzpowahz]

yep, elbow forward a bit more and concentrate on bringing you're neck forward as the bar goes above you're head. Keeps you alligned so better for back and makes the lift easier also

[brendbro]

yep, elbow forward a bit more and concentrate on bringing you're neck forward as the bar goes above you're head. Keeps you alligned so better for back and makes the lift easier also

thanks for the tips! I've mentioned about my back issues so my main focus on them was keeping core tight and not letting my back hyper extend, because it was my first time doing them that was my biggest worry... I will definitely need to be more wary of elbows, bringing neck forward, more power in the eccentric etc. Overall twas a much more 'whole body' exercise than I anticipated, I expected it to be basically just a shoulder WO... excited to have them in the routine!

[jzpowahz]

thanks for the tips! I've mentioned about my back issues so my main focus on them was keeping core tight and not letting my back hyper extend, because it was my first time doing them that was my biggest worry... I will definitely need to be more wary of elbows, bringing neck forward, more power in the eccentric etc. Overall twas a much more 'whole body' exercise than I anticipated, I expected it to be basically just a shoulder WO... excited to have them in the routine!

Definitely whole body! I was doing these with a mirror for the first time in ages. Seriously engages the lats & core!

[andyboi]

Form is textbook! peanut butter overnight oats.. absolute win right there!

[anuragp122195]

Form is textbook! peanut butter overnight oats.. absolute win right there!

in for recipe for how thick you got those.

Nice OHP's btw.

[hcoyle545]

Nice 1 mayne, overhead press was a new thing for me too when I started 5/3/1 and gotta say I love it too but as you say it's defs more of a fullbody exercise than you'd think. Form looks nice but fcuk me i'm not even hungry at all and that food looks AMAZING. Do you use preformed pizza bases or make your own? If the latter gief recipe.

[Shazriki]

Agree with chris above but your form and rep speed are otherwise solid! Focus on pushing your neck through and you should get plenty strong at OHP's plenty quick

Freaking epic OO's! I have my basic recipe for them but I'm going to have to get your advice on what went into that... other than a lot of PB

[brendbro]

Definitely whole body! I was doing these with a mirror for the first time in ages. Seriously engages the lats & core!

yeah man I think I was feeling it more in my core than anywhere else!

Form is textbook! peanut butter overnight oats.. absolute win right there!

cheers andy!! pb overnight oats are OMFGasmic

in for recipe for how thick you got those.

Nice OHP's btw.

80g oats
120g yoghurt
120g almond milk
12g pb2
32g peanut butter
+ sweetener & vanilla extract

Nice 1 mayne, overhead press was a new thing for me too when I started 5/3/1 and gotta say I love it too but as you say it's defs more of a fullbody exercise than you'd think. Form looks nice but fcuk me i'm not even hungry at all and that food looks AMAZING. Do you use preformed pizza bases or make your own? If the latter gief recipe.

I'm very happy at how much of a full body exercise it is, as right now I'm looking for the most 'bang for your buck' regarding what exercises to be doing... another reason I'm very happy with being on 5/3/1... the exercise selection is great!

preformed pizza bases

Agree with chris above but your form and rep speed are otherwise solid! Focus on pushing your neck through and you should get plenty strong at OHP's plenty quick

Freaking epic OO's! I have my basic recipe for them but I'm going to have to get your advice on what went into that... other than a lot of PB

Will make sure to keep all the advice in mind when I go for them again next week! Very excited!!!

see above for recipe

[brendbro]

5/3/1 Wave B

Weight - 67.1

SQUATS


80% 57.5kgx3
85% 60kgx3
90% 65kgx10

Accessory Work

Seated LP
325x12
325x12
325x12
325x12

Lying LC
100kgx12x4

Standing CR
45x12x4

Planks
1:20
1:05

Cardio
55 mins treadmill - 633 cals
stairmaster level 17 - 5 mins, 100 cals

Wave B of 5/3/1 commencing today, beginning with squats! So I recalculated my 1rm from my numbers last week which ended up making my weights ever so slightly higher than they would have been with my old estimated 1rm. Nevertheless, each set felt relatively easy but as I've mentioned I'm mainly focusing on keeping form as 100% as I can. I went for gold on that last set and hit 10 reps, so with that being said I need some input from you guys - should I recalculate my 1rm again for next week off these new numbers or should I just keep them where they're at until the end of my first cycle? I'm tempted to move the weight up BUT I'm also slightly apprehensive about it, especially considering next week will be 5/3/1. Let me know what you guys think. Accessory work was fandamntastic today. PR'd leg press for time & working sets no doubt, I was feeling a TON of power coming through me during them and even though it hurt like an absolute bitch I just couldn't stop! Love it. Leg curls and calf raises were done with minimal rest breaks and really trying to get form as good as possible. I altered CR stance a bit today, felt it more in lower calves than usual, felt good

Food

Fried noodles & 'roo


cinnamon raisin bagel with vanilla maple cream cheese

[jzpowahz]

I'd leave the calculated 1rm as is. Marathon not a sprint There is always next month.

[psychodiver9]

Follow the program. Only recalculate after each cycle. Cycle 1 is pretty easy

[Dexter3000]

Agreed on what the guys said about the OHP.

What I personally found is that different grips (width) and stance can really change the amount of weight you can press. But the way you can press the most isn't per se the best form from a shoulder/elbow health point of view.

I was lucky to have a coach teach me the OHP a while ago but this excerpt from SS is really good, I still go over it every now and then to remind myself. Worth the read (if you haven't already): http://startingstrength.com/articles...s_rippetoe.pdf


btw, you eat pizza errryday? dayum

[AlwaysTryin]

That Elvis on previous page.. Omg. I've never tried one either :$

[brendbro]

I'd leave the calculated 1rm as is. Marathon not a sprint There is always next month.

Follow the program. Only recalculate after each cycle. Cycle 1 is pretty easy

Thanks for the input guys. I'll leave it then until cycle 1 is finished and recalculate from there. I suppose the main issue (as I've mentioned) is that my legs are ahead of the rest of my body in that regard so I'll need to be extra careful on moving these up

Agreed on what the guys said about the OHP.

What I personally found is that different grips (width) and stance can really change the amount of weight you can press. But the way you can press the most isn't per se the best form from a shoulder/elbow health point of view.

I was lucky to have a coach teach me the OHP a while ago but this excerpt from SS is really good, I still go over it every now and then to remind myself. Worth the read (if you haven't already): http://startingstrength.com/articles...s_rippetoe.pdf

btw, you eat pizza errryday? dayum

I getcha, so while one style of grip/stance may yield the ability to press more, it mightn't be optimal for safety reasons. What grip width would you recommend? I've just finished reading over a huge bunch of psychology literature for uni and I'm completely burnt out atm but I'll be sure to give that SS article a read over tomorrow morning before the WO Thanks man!!

and not quite everyday any more, I have been trying to branch out a bit lolz but during cut I was on a pizza a day for sure I guess it's some remnant habit / desire from my fatty days, old habits die hard

That Elvis on previous page.. Omg. I've never tried one either :$

never? Bloody hell, get on it! - best bacon IMO is the KR kastlemaine thin & crispy (although to be perfectly honest totally understandable to not use it as it's fukking expensive - I think about $25 a kilo and the only thing it really offers over other bacon is how thinly it's sliced + high amount of fat). I should also probably mention that I never shop for meat @ butchers so have no clue as to the price of bacon relative to how thin you can get it (I like it suuuper thin) anywhere besides coles/woolies lol

I gotta admit I HATE the actual act of eating them, it's messy as fuk (sticky honey + bacon grease everywhere)

[Dexter3000]

I getcha, so while one style of grip/stance may yield the ability to press more, it mightn't be optimal for safety reasons. What grip width would you recommend? I've just finished reading over a huge bunch of psychology literature for uni and I'm completely burnt out atm but I'll be sure to give that SS article a read over tomorrow morning before the WO Thanks man!!

and not quite everyday any more, I have been trying to branch out a bit lolz but during cut I was on a pizza a day for sure I guess it's some remnant habit / desire from my fatty days, old habits die hard

Well sometimes you can deviate from 'perfect' form a little to get a better lift, nobody is build the same so it might be different.. as long as safety's first IMO. Grip is actually the first point in the article Rippetoe makes. In short; you want your lower arms to be vertical. It's only a few pages with pics so check it when you have time.

[psychodiver9]

Program suggests adding 5 to bench and ohp and 10 to squats and deads each cycle

[Shazriki]

Looks like you got all the advice you need re: 5/3/1 so I'll shaddap I don't know much about manipulating intensity in the confines of a rigid program like that.

Btw I've been listening to the Bastion soundtrack a lot lately. If you don't know the game look it up it's pretty awesome. But the soundtrack is quite special, has a good mixture of genius guitar and more electronic/synthy type tunes. Might be good inspiration for you. Here's one I've been diggin lately (slightly egyptian):

[brendbro]

5/3/1 Wave B

Weight - 66.4

And another song


A personal favourite, I think it's probably my best combo of 'mainstream' rock and progressive. Finished with lyrics & all (not recorded in though), probably won't bother posting them lol

BENCH
80% - 72.5kgx3 (159.5lb)
85% - 77.5kgx3 (170.5lb)
90% - 82.5kgx5 (181.5lb)

Accessory Work

DB Incline
20kgx15
20kgx15
20kgx12
20kgx12

Dips
BWx12x4

DB Flyes
15kgx12x3

Seated tricep extension
6x8x2

Planks
1:20
1:00

Cardio
tready - 45 mins, 530 cals
Stairmaster level 17 - 5 mins, 100 cals

Wave B of bench, and energy & focus is definitely on the rise. Most of my strength loss from dieting has definitely been in bench, but I guess those are the cards I've been dealt so I'll make use of the program to hopefully be shooting the old numbers soon enough. I think my estimated 1rm was far closer to true 1rm in bench than squats, as I just hit out 5 on my last set, went for a 6th but failed. It was a risk worth taking IMO, as I am somebody who wouldn't have been able to live with myself (figuratively speaking ) had I not known if I had that last rep in me, plus form didn't break down going for it, I made sure to keep it as clean as possible. With all this extra energy I'm absolutely bursting when it comes to all the accessory work in the new routine. As long as strength holds up I can just keep on pumping out reps until god knows when, which in contrast to the serious mental fatigue of cutting feels AWESOME. Getting in & out of the gym in much quicker time has certainly been good for added motivation also, and gives me extra time for a bit of core work & stretching at the end of each session.

Speaking of stretching, been looking for a foam roller but wanted to see if it fits peoples approval on here first. Specs below -
http://www.ebay.com.au/itm/best-Shor...f#ht_499wt_141

Food

blueberry sludge
extra CHO's = lots of fun with sludge mixins - honey puff cereal, froot loops, strawberries, honey cracker biscuits (taste identical to pumpkin pie pop tarts), raspberry tarts, mini toffee jaffas


Satay 'Roo

[brendbro]

Well sometimes you can deviate from 'perfect' form a little to get a better lift, nobody is build the same so it might be different.. as long as safety's first IMO. Grip is actually the first point in the article Rippetoe makes. In short; you want your lower arms to be vertical. It's only a few pages with pics so check it when you have time.

a little english as they say giving it a read over now

Program suggests adding 5 to bench and ohp and 10 to squats and deads each cycle

yeah I know, though I suppose I was questioning whether I was starting too lightly, but I'll stick with it!

Looks like you got all the advice you need re: 5/3/1 so I'll shaddap I don't know much about manipulating intensity in the confines of a rigid program like that.

Btw I've been listening to the Bastion soundtrack a lot lately. If you don't know the game look it up it's pretty awesome. But the soundtrack is quite special, has a good mixture of genius guitar and more electronic/synthy type tunes. Might be good inspiration for you. Here's one I've been diggin lately (slightly egyptian):

That song was awesome! definite middle eastern vibe, and very game-esque. I've heard of bastion from a couple of mates, never gave it a play though. Looks similar to Braid, if I'm completely wrong in saying that I apologise lol

[andyboi]

sir, aware me on honey cracker biscuits

[brendbro]

sir, aware me on honey cracker biscuits

arnotts honey jumbles - if you've never had pumpkin pie pop tarts then that is what they taste like

[Webber91]

I made the mistake of getting a MASSIVE foam roller, **** barely fits lengthways across my floor. I graduated to a rolling pin and a tea towel

[jzpowahz]

Black rumble roller.you won't look back

[bigjimmy123]

Amazing log man subbed!

Totally agree with ^^^^ poster, made a huge difference to my DOMS and has allowed me to squat 2x a week

Jimmy

[brendbro]

I made the mistake of getting a MASSIVE foam roller, **** barely fits lengthways across my floor. I graduated to a rolling pin and a tea towel

lol, seems like half the people here who advocate foam rolling end up using industrial grade piping or kitchen utensils

but yeah I was originally looking at one of the 90cm ones but thought a 30cm would most likely be sufficient

Black rumble roller.you won't look back

I've read that for those that haven't had any prior experience to foam rolling should avoid those types or at least begin with something a little less... 'intense'?

Amazing log man subbed!

Totally agree with ^^^^ poster, made a huge difference to my DOMS and has allowed me to squat 2x a week

Jimmy

Great to have you jimmy! Thanks for the kind words & the sub

I'll definitely have to take all my options into consideration, just want to make sure I choose the best possible option for somebody in my position (no prior experience)... mainly for money reasons (inb4OPisacheap*******)


------

NEW PACKAGE OF LEMON CREAM PIE ARRIVED TODAY!! PLUS A LARGE AMOUNT OF SAMPLES.

lemon cream pie cheesecake here we come

[snrygo]

lNEW PACKAGE OF LEMON CREAM PIE ARRIVED TODAY!! PLUS A LARGE AMOUNT OF SAMPLES.

lemon cream pie cheesecake here we come

[Shazriki]

XF UP 2.0 goes awesomely in the protein cheesecake. Is there anything that protein can't do?

[brendbro]

March 24

Off day

Weight - 66.4

Cardio
treadmill - 571 cals
Stairmaster level 17 - 100 cals

March 25

Wave B - DEADLIFTS



Weight - 66.8

80% - 107.5kgx3 (236.5lb)
85% - 115kgx3 (253lb)
90% - 120kgx4 (264lb)

Accessory Work

Pull ups
BWx12
BWx8
BWx8
BWx7

Seated row
60x12
60x12
60x12
60x12

Hanging leg raise
BWx12x3

Planks
1:30
1:10

Cardio
treadmill - 30 mins, 320 cals
Stairmaster level 17 - 18:00, 322 cals

Bloody amazing workout today. I am LOVING focusing on strength and motivation has been absolutely through the roof. Deadlifts today and they felt gooooooooooooooooooooood NO STRAPS and form is feeling top notch. I busted out 4 reps on my last set, which gives me the feeling that my estimated 1rm was pretty close to spot on, which I'm happy about. I MAYBE had 1 more in me but grip was giving up so I gave it out. Bloody excited to hit my 1rm (well, 90%) next week!! Feels good to have ditched straps honestly (something I never thought I'd be saying). Didn't even realise but accessory work was a huge increase in intensity & reps from last week, which is great because rest breaks and perceived effort were just about the same... dat dere energy peak feels freaking awesome!!

Food

LCP Sludge
mix ins - honeypuff cereal, bran, strawberries


did some shopping at costco today

mini cinnamon rolls & 1kg!!! of bocconcini

my most failed pizza yet
chicken, spinach & feta sausage, salami, bacon, mushrooms, green pepper, bocconcini & danish blue cheese

guess I didn't dry the bocconcini long enough because there was WAY too much moisture, still tasted good

Snrygo's thai red curry pasta


creamy guac noodles

[img]http://static.fjcdn.com/gifs/Go_92ad97_174724.gif[/im]

image isn't showing up lol

XF UP 2.0 goes awesomely in the protein cheesecake. Is there anything that protein can't do?

haha I very much doubt it! had it in oats again this morning for the first time in yonks (the only retailer in Aus has been sold out since about the middle of last year).......... FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU I am quite seriously going to have trouble not having it for every meal!