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  1. #961
    Yesterday don't mean sh!t brendbro's Avatar
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    April 22

    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

    Originally Posted by Shazriki View Post
    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

    Originally Posted by jzpowahz View Post
    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!

    Originally Posted by snrygo View Post
    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.
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  2. #962
    Registered User jzpowahz's Avatar
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    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.
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  3. #963
    rainy day in pizzaville snrygo's Avatar
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    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!
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  4. #964
    True New Yorker anuragp122195's Avatar
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    DL PR! now were talkin. You really killin it bro.
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  5. #965
    Yesterday don't mean sh!t brendbro's Avatar
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    Originally Posted by jzpowahz View Post
    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?

    Originally Posted by snrygo View Post
    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!


    Originally Posted by anuragp122195 View Post
    DL PR! now were talkin. You really killin it bro.
    Cheers man
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  6. #966
    Yesterday don't mean sh!t brendbro's Avatar
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    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.
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  7. #967
    Approaching Infinity Shazriki's Avatar
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    Originally Posted by brendbro View Post
    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.
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  8. #968
    rainy day in pizzaville snrygo's Avatar
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    Originally Posted by Shazriki View Post
    Good luck dude. Game face. Pressure can be a great motivator.
    X2!


    Channel all that pent up energy into the lifts!
    "It's better to die on your feet than to live on your knees"
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  9. #969
    Registered User Ryanmckd's Avatar
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    Originally Posted by brendbro View Post
    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.

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  10. #970
    ^and proud oats_addict's Avatar
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    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?
    140bpm all day every day
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  11. #971
    Yesterday don't mean sh!t brendbro's Avatar
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    April 24

    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)







    Originally Posted by Shazriki View Post
    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!

    Originally Posted by snrygo View Post
    X2!

    Channel all that pent up energy into the lifts!
    deload = no comprende

    Originally Posted by Ryanmckd View Post
    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.

    Originally Posted by oats_addict View Post
    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
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  12. #972
    rainy day in pizzaville snrygo's Avatar
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    boom! another PR! seems like this proram is def working for you
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  13. #973
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    so you finished the assignment in the end?

    nice sohp
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

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  14. #974
    HFCS Fueled DTrulez616's Avatar
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    Best Pizzas on BB.com.

    Deloading this time around could lead to some scary increases on your next round of 5/3/1.
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  15. #975
    Registered User jzpowahz's Avatar
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    Originally Posted by DTrulez616 View Post
    Best Pizzas on BB.com.
    agree with this
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  16. #976
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    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.
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  17. #977
    Registered User AlwaysTryin's Avatar
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    You and your pizzas
    When we heading to kyle's?
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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  18. #978
    True New Yorker anuragp122195's Avatar
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    Nice pressing! Hitting that 1RM like a boss. Also just stopping by the Brendbro Pizzeria. Too bad I can't pick up a slice...
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  19. #979
    Yesterday don't mean sh!t brendbro's Avatar
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    Herp

    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...










    Originally Posted by snrygo View Post
    boom! another PR! seems like this proram is def working for you
    cheers man! brb catching up on your log

    Originally Posted by jzpowahz View Post
    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!

    Originally Posted by DTrulez616 View Post
    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!

    Originally Posted by jzpowahz View Post
    agree with this
    lol thanks mate!

    Originally Posted by peanut-butter View Post
    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!

    Originally Posted by AlwaysTryin View Post
    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!

    Originally Posted by anuragp122195 View Post
    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
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  20. #980
    rainy day in pizzaville snrygo's Avatar
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    fuarrrrk! a very solid 1rm in the booke there!
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  21. #981
    Registered User jzpowahz's Avatar
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    Great stuff on that deadlift! Did you have adequate rest before you went for the 155kg? And where abouts did it stick?
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

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  22. #982
    Registered User AlwaysTryin's Avatar
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    Originally Posted by brendbro View Post
    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
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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  23. #983
    Yesterday don't mean sh!t brendbro's Avatar
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    May 3rd

    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


    Originally Posted by snrygo View Post
    fuarrrrk! a very solid 1rm in the booke there!
    thanks brother! Was extremely happy with it, most I've ever pulled!

    Originally Posted by jzpowahz View Post
    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

    Originally Posted by AlwaysTryin View Post
    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
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  24. #984
    Registered User jzpowahz's Avatar
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    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%).
    SQ 205kg DL 240kg BP 105kg SOHP 70kg at 80kg BW

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  25. #985
    Approaching Infinity Shazriki's Avatar
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    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
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  26. #986
    its not just water weight Webber91's Avatar
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    Originally Posted by AlwaysTryin View Post
    You and your pizzas
    When we heading to kyle's?
    I would also like to know this
    PERSONALIZED DIETS AND CONTEST PREP!

    Email: kyle@oxygennutrition.com.au

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  27. #987
    rainy day in pizzaville snrygo's Avatar
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    bed ridden, but somehow PRs squats.



    mindblown
    "It's better to die on your feet than to live on your knees"
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  28. #988
    HFCS Fueled DTrulez616's Avatar
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    "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!
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  29. #989
    True New Yorker anuragp122195's Avatar
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    AWESOME Squat PR and more pizza.
    Not so awesome vegemite (I personally don't like it at all, lmao)
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  30. #990
    Yesterday don't mean sh!t brendbro's Avatar
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    May 4th & 6th

    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)




    Originally Posted by jzpowahz View Post
    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

    Originally Posted by Shazriki View Post
    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!

    Originally Posted by Webber91 View Post
    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!!

    Originally Posted by snrygo View Post
    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.

    Originally Posted by DTrulez616 View Post
    "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

    Originally Posted by anuragp122195 View Post
    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)
    Last edited by brendbro; 05-06-2012 at 02:07 AM.
    acquiring intelligence

    my log - http://forum.bodybuilding.com/showthread.php?p=718088931#post718088931
    Reply With Quote

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