Brendbro's 'almost too weak to lift' Log

[brendbro]

5/3/1 Wave C2

weight - n/a



DEADLIFT (90%) 1rm estimate = 138.6kg
75% 105kgx5
85% 117.5kgx3
95% 132.5kgx3 PR

Accessory Work

Pullups
BWx10x2
BWx8x2

Seated Row
60ppsx12x3

Hanging leg raise
n/a

Planks
0:43
0:45

Cardio
stairmaster - 36:45, 600 cals

Holy fcuk what an awesome session today was. The gym was quiet and it was time for 1rm's on my absolute favourite exercise... deadlifts First set felt solid, 2nd set felt even better... that third set though, my GOD. I was nervous approaching the bar but when I went for my first rep it felt OH so good. My form is the best it's ever been, and the amount of power I feel on them is quite honestly my idea of euphoria lol. Judging by my weight on my last weigh in (66kg), and plugging those new numbers in to 1rm calculator puts my new 1rm at 140.5kg - over 2xBW, which = triple plates, very happy about that may have to give them a try see how it goes.

BTW I gave this vid a watch that jzpowaz recommended for planking - http://bretcontreras.com/2011/09/the-rkc-plank/ and yeah that's how I've been doing them or at least what he mentions re glutes and quads, so today I brought my elbows in as mentioned and they felt gooood!

no food today sorry, but my mate and I made a giant fcuking cookie out of an entire log of cookie dough last night and stuffed it with Nutella and Nusica, and I made some gorgonzola macaroni and cheese... forgooot pics though

Nice benching brodysseus!

And you finally popped your savory oats cherry. You will be forever changed!

They truly are spectacular, and the possibilities are endless! I think I'll need to give pizza style savoury oats a try next

awesome benching! And thanks for the curry advice. Was bloody good

NP man! Saw that curry in your log, what'd you end up going with?? Thanks re the planks Cheers about the benching!

yes, yes it was.

and we have Patak's in Canada as well

not nearly on par with your skills

I am a huge Patak's fan, probably my favourite curry sauces.

[jzpowahz]

Good to hear you were doing the hard planks anyway GREAT deadlifting! 2x bw is awesome

And I went with the Pataks Vindaloo. Great flavour. Might pop into Coles tomorrow & pick up some other ones for the rest of the roo/bacon I've got to cook up tomorrow.

[snrygo]

wereyou high when you made the cookie? i could never think of sumth like that


edit: oh right, you lift also epic reps on the pulls!

[anuragp122195]

DL PR! now were talkin. You really killin it bro.

[brendbro]

Good to hear you were doing the hard planks anyway GREAT deadlifting! 2x bw is awesome

And I went with the Pataks Vindaloo. Great flavour. Might pop into Coles tomorrow & pick up some other ones for the rest of the roo/bacon I've got to cook up tomorrow.

only 2/3rds the hard planks using a lengthier, narrower elbow stance makes them a lot harder!

haven't tried the vindaloo, would you recommend?

wereyou high when you made the cookie? i could never think of sumth like that

edit: oh right, you lift also epic reps on the pulls!

DL PR! now were talkin. You really killin it bro.

Cheers man

[brendbro]

So I had an absolutely sh!t day. Long story short - working on assignment due friday and lost it all. Fcuking stressed right now, will get today's update up a bit later on after I play some catch up.

[Shazriki]

So I had an absolutely sh!t day. Long story short - working on assignment due friday and lost it all. Fcuking stressed right now, will get today's update up a bit later on after I play some catch up.

Good luck dude. Game face. Pressure can be a great motivator.

[snrygo]

Good luck dude. Game face. Pressure can be a great motivator.

X2!


Channel all that pent up energy into the lifts!

[Ryanmckd]

So I had an absolutely sh!t day. Long story short - working on assignment due friday and lost it all. Fcuking stressed right now, will get today's update up a bit later on after I play some catch up.

Iknowthatfeelbro.jpeg, the only positive is that having done it already you'll fly through it the second time.

DOWORK

[oats_addict]

Ouch! All the best man

I really REALLY need to try these savoury oats! Do you just cook them normally and add the other stuff at the end?

[brendbro]

5/3/1 Wave C2

weight - n/a

OHP 1rm
75% 35kgx5
85% 40kgx3
95% 45kgx7 PR - new 1rm = 120lb

Accessory Work

OHP
35kgx10x3

Shrugs
120kgx15x4 PR

Preacher
60ppsx12

BB curls
45lbx15x3

Planks
n/a

Cardio
stairmaster level 16 - 600 cals

This update is a day overdue, but as I mentioned I had to redo my whole bloody assignment. Have been working non stop all day, but pretty happy with how it's come out! Anyway, onto the work out. For the first time I was VERY happy with OHP's. Not only are they feeling more natural as each session progresses, but this was the first time they truly burnt me out. First time I've gone to failure on them. So for my 1rm I actually hit 7 and went for an 8th but it wouldn't go up. I am so glad I chose to incorporate these into my work out, don't know what the fcuk I was thinking ever excluding them After this I switched out DB press for a few extra lighter sets of OHP and I much prefer this to DB press. I have a feeling I'm getting more for my money in terms of muscle recruitment this way as well. Funnily enough I've been getting epic ab DOMS today even though I missed out on core work, goes to show what a great full body exercise OHP is And that is it for 1rm's, I think I will recalculate my OHP numbers based on how I did today, but with my other lifts I'll go by the +5lb and +10lb. Tomorrow will begin my first deload on 5/3/1 (yes doing it this time around), so hoping to crush through it nice and quick so I can get back to some PR setting. Holy fcuk I have never been this excited to weight train in my life.

Food

erm, obligatory pizza's (yes really, aside from apples and veggies they are pretty much all I've been eating these past couple of days lol)

Good luck dude. Game face. Pressure can be a great motivator.

you aint kidding man, I was quite literally on the verge of vomiting from stress last night but feels bloody good now. I'm actually quite satisfied with how it came out!

X2!

Channel all that pent up energy into the lifts!

deload = no comprende

Iknowthatfeelbro.jpeg, the only positive is that having done it already you'll fly through it the second time.

DOWORK

indeed, the very first thing I did was write down as much as I could get down from memory and went to it from there. It's situations like this which remind me why it's never a good idea to leave assessment to the last minute... always good to have a couple of days as a buffer zone for emergencies.

Ouch! All the best man

I really REALLY need to try these savoury oats! Do you just cook them normally and add the other stuff at the end?

Cheers man! Savoury oats are bloody fantastic. I did them on the stove (first time ever doing stove top oats), just threw in a cup of oats and a couple of cups of water into a pot and added a bit of salt + pepper and chicken stock seasoning. Let that cook for a few minutes then threw in some cream cheese + the rest of the cheese and lowered heat and let that simmer, then finally threw in chicken + onions and stirred it all up. Topped with smokey bbq marinade

[snrygo]

boom! another PR! seems like this proram is def working for you

[jzpowahz]

so you finished the assignment in the end?

nice sohp

[DTrulez616]

Best Pizzas on BB.com.

Deloading this time around could lead to some scary increases on your next round of 5/3/1.

[jzpowahz]

Best Pizzas on BB.com.

agree with this

[peanut-butter]

Looking pretty shredded bro.

Currently cutting and hoping to get around 8%. You will be a big motivator and can maybe give me some tips.

Subbed.

[AlwaysTryin]

You and your pizzas
When we heading to kyle's?

[anuragp122195]

Nice pressing! Hitting that 1RM like a boss. Also just stopping by the Brendbro Pizzeria. Too bad I can't pick up a slice...

[brendbro]

Sorry for lack of updates, basically here's the rundown...

Deloaded squats + bench, didn't even note down what weights or anything so it was rather pointless to log them. Got to DL's and decided to go for my first ever 1rm attempt. Here's how it went down
140kgx1
145kgx1
150kgx1 (330lb)
155kgx0
Don't think I've ever been more ecstatic then when I pulled that lol. That puts my 1rm at a little over 2.25x BW, and it was raw Didn't do anything else in that WO (besides cardio), needless to say I was bloody euphoric. Afterward my mates and I headed off to Sydney for the weekend for a night out and a music festival. Good times were had by all. Unfortunately I've caught a stomach bug now so have been laying in bed all day feeling like absolute horse sh!t, had to miss OHP deload + cardio today, I may make up for it tomorrow depending on how I feel but the priority right now is to rest and get better.

It's been a couple weeks now since I last weighed myself, so may do a weigh in soon to see how progress is coming along. I will say that I'm getting better and better at trusting my own hunger signals and I've been making meals more calorically dense which I don't know why I didn't think about doing before.

and a few foodies...

boom! another PR! seems like this proram is def working for you

cheers man! brb catching up on your log

so you finished the assignment in the end?

nice sohp

indeed I did, and I'm pretty happy with how it came out! Now to wait in anticipation for the results

SOHP = awesome lift!

Best Pizzas on BB.com.

Deloading this time around could lead to some scary increases on your next round of 5/3/1.

I'm excited as phcuk to get back into it bro, and my pizza's aint no match for your sludge!

agree with this

lol thanks mate!

Looking pretty shredded bro.

Currently cutting and hoping to get around 8%. You will be a big motivator and can maybe give me some tips.

Subbed.

cheers man! Always great to have another aussie on board + your strength is through the roof inspiring!

You and your pizzas
When we heading to kyle's?

as i mentioned in the aus thread I really need to get off them lol

I'm punching myself that I haven't been there yet, have you? Bring the blueberry muffin!

Nice pressing! Hitting that 1RM like a boss. Also just stopping by the Brendbro Pizzeria. Too bad I can't pick up a slice...

my presses are still in very early stages but I'm definitely sticking with them, time to get strong!!

soz bout that anuragp, BUT If somehow one day I manage to get a pizzeria up in NY you'll be the first to know

[snrygo]

fuarrrrk! a very solid 1rm in the booke there!

[jzpowahz]

Great stuff on that deadlift! Did you have adequate rest before you went for the 155kg? And where abouts did it stick?

[AlwaysTryin]

as i mentioned in the aus thread I really need to get off them lol

I'm punching myself that I haven't been there yet, have you? Bring the blueberry muffin!

Na I haven't hence why I asked when WE are going lol

I'll bring it if you're buying it lol

[brendbro]

5/3/1 Wave A3

Weight - n/a

SQUATS
new 1rm (90%) - 85.5
75% 65kgx5
80% 70kgx5
85% 72.5kgx10 PR

Accessory Work

Seated LP
340x8x2
260x12

Lying LC
6ppsx12x3

Standing CR
n/a

Planks
n/a

Cardio
n/a

These past couple of days have sucked. I've been bed riddenly ill and haven't been able to do anything. It's the first time I've been sick like this in a long bloody time so it hit me pretty hard not being able to sustain any sort of physical activity. Not to mention even the slightest amount of food has had me feeling painfully bloated/full which really SUCKS. I missed my OHP session the other day, but I digress. My stomach still feels twisted to sh!t today, but mentally I was ready to get a work out in so I had to get in there and do something. Man oh man did squats take a lot out of me, I was puffing hardcore and felt major fatigue after each set... which to be honest makes me all the more satisfied with that last set. I think that goes to show despite physically being drained, being prepared mentally can get you through more than you might anticipate. Accessorry work was blundered through, barely managed much of it out as after squats I was inclined to play it safe and not burn myself out as I'm still recovering from this illness.

Food

toast with vegemite


tuna pasta


blueberry sludge w/ peanut butter


4 cheese - Mozzarella, Cheddar, gruyere, gorgonzola

fuarrrrk! a very solid 1rm in the booke there!

thanks brother! Was extremely happy with it, most I've ever pulled!

Great stuff on that deadlift! Did you have adequate rest before you went for the 155kg? And where abouts did it stick?

Yeah mate a good 5 or so mins rest between each set. On those last two I was having epic head spins prior to setting up lol.

By stick do you mean where did I get to? If so - just barely off the ground

Na I haven't hence why I asked when WE are going lol

I'll bring it if you're buying it lol

lol my bad, I dno getting out to majura park is a hassle for me (hence why I haven't been there) and with exams coming up I will have limited availability, but yeah I'll buy it... just give me a week or so to get some cash

[jzpowahz]

Still making PR's while not feeling 100%. Wow! Great eats as usual also.

Yeah sticking point is the furthest you get basically. If it's very low you may want to incorporate some deficit deadlifts (stand on something about 5cm thick as long as mobility allows) and speed work (I normally do 10sets of 3 at about 50-60%).

[Shazriki]

AH man sorry to hear about the illness, nothing worse than being sick and wanting to lift. Still, looks like your braved it and came away from an awesome session, good stuff Ditching accessory work is definitely OK in that situation btw, some days it's even a good idea to ditch it if you've given the compound stuff a real push and you're feeling the drained. As long as it isn't a too regular occurrence moving around or missing accessory work is NOT a big deal

[Webber91]

You and your pizzas
When we heading to kyle's?

I would also like to know this

[snrygo]

bed ridden, but somehow PRs squats.



mindblown

[DTrulez616]

"Might as well get up and hit some Squat PRs." Physical and mental strength are crazy in here. To get Squat PRs after being bed ridden for a few days takes a lot of effort bro. Killing it!

[anuragp122195]

AWESOME Squat PR and more pizza.
Not so awesome vegemite (I personally don't like it at all, lmao)

[brendbro]

5/3/1 Wave A3

weight - n/a

BENCH
new 1rm - 96.27kg (212lb)
75% 72.5kg x 5
80% 77.5kg x 5
85% 82.5kg x 6

Accessory Work

DB Incline
20kgx15x3

Dips
BWx12x4

seated tricep extension
5ppsx10, 12

Planks
1:30

Cardio/study
treadmill - 60 mins, 600 cals




DEADLIFT
new 1rm - 150kg
75% 112.5kg x 5
80% 120kg x 5
85% 127.5 x 1 <<< fuuu

Accessory Work

Seated Row
60ppsx12x3

Pullups
BWx10
BWx8x3

Hanging leg raise
BWx15x3

Cardio/study
treadmill - 60 mins, 600 cals

Neither Bench or Deadlift were that amazing, as I've still been recovering from being sick. Bench wasn't too bad as I still managed out my reps but it was tough, and I'm still feeling pretty bad DOMS from it 2 days later, DL's on the other hand really sucked. I got 1 on that last set and couldn't get any more, not to mention both prior sets felt about as tough as a full working set, especially on my grip. I think it's just a weeks worth of illness and a lack of food catching up with me as I definitely felt physically drained to the point of it being reminiscent of when I was deep into my last cut. Pretty much just been feeling weak as sh!t and small to boot. On the upside I'm about as motivated as I've ever been to grow, and this is the first time I've ever attempted it without the baby wheels (AKA not tracking), basically what that means is I'm going to be eating just about as much as I can, when I can. We'll take things as they come but fat gains really aren't much of an issue as I'm all but done caring about aesthetics, for the time being anyway. Now I just want to get stronger

Food

Okay so I successfully got through all my pizza bases, hopefully that'll motivate me to stop making so many lol

Turkey club with gruyere


Chicken satay with mozzarella, cheddar and brie (yuummmmy)

Still making PR's while not feeling 100%. Wow! Great eats as usual also.

Yeah sticking point is the furthest you get basically. If it's very low you may want to incorporate some deficit deadlifts (stand on something about 5cm thick as long as mobility allows) and speed work (I normally do 10sets of 3 at about 50-60%).

I'll take a look into deficit DL's, when would be an appropriate time to incorporate them? During DL's, perhaps after? Or would on an off day be better you think? I'm in the gym 7 days a week as it is and any excuse to DL is a good enough excuse for me

AH man sorry to hear about the illness, nothing worse than being sick and wanting to lift. Still, looks like your braved it and came away from an awesome session, good stuff Ditching accessory work is definitely OK in that situation btw, some days it's even a good idea to ditch it if you've given the compound stuff a real push and you're feeling the drained. As long as it isn't a too regular occurrence moving around or missing accessory work is NOT a big deal

DW man, I am more than happy ditching accessory work when it's needed. TBH I was talking with my partner today and I mentioned I'd be more than happy to simplify our sessions to just deadlifts, squats, OHP, bench, dips & pull ups... we'll see!

I would also like to know this

I'll try and get there ASAP bro probs next time we go for a costco trip, I'm super fukking keen to see it!!

bed ridden, but somehow PRs squats.

mindblown

I think the key thing that makes squat PR's possible for me while being sick is you NEED to hold on and push through; when you go for that rep you are jumping right into it, and you'll either fail or just keep on pushing until you get it done, where as with deadlifts (for example) you physically need the strength in order to actually get it up there in the first place.

"Might as well get up and hit some Squat PRs." Physical and mental strength are crazy in here. To get Squat PRs after being bed ridden for a few days takes a lot of effort bro. Killing it!

lol tbh after being forced into no activity all I want to do is mess myself up at the gym, I am not someone who can stay sedentary for long

AWESOME Squat PR and more pizza.
Not so awesome vegemite (I personally don't like it at all, lmao)

vegemite = omfgasmic, lol but I guess I can understand... seems that most the world dislikes it I've grown up with it so to me it's like crack (srs)