Brendbro's 'almost too weak to lift' Log

[andyboi]

btw.... Vanilla Almond would have to be the best protein I've ever had. Trumps Banana Nut XT and I am in love with that.

[kush007bond]

....
i have photos on my comp of when i was my leanest that i haven't put up here, might some day.
....

Cool,.. when you do put those pics up, put them along with other progress pics in a chronological order..
Cheers mate

[brendbro]

squats 5 week / ohp 5 week

squats
warmups exclued
155x5
187x5
210x6 pr
135x8x4

ohp
warmups exclued
100x5
110x5
132x3
80x10x3
80x8x2

pullups
10, 8, 8, 5, 4, 4, 1

- got food poisoning on friday so this weekend has been shiat. ultimately missed a session this week because of it. almost missed today's WO too but i forced myself to at least get in there and see what i could get done.
- pr on squats. was not planning on going for any more than 5 but i got to 5th rep and easily had another.
- missed 2 reps on ohp. after the 3rd rep i knew i had a couple more in me but they would've been grinders. i wouldn't have hit more than 5 and still being ill i didn't want to overdo it as RPE was pretty high.
- actually fking love the simplicity of boring but big. feels great getting a whole heap of extra volume on the compounds, really gives me a chance to work on technique and speed.
- oh yeah pull ups im going for as many as i can get until i hit 40. wanted to go for 50 but my rest periods are shortening so fatigue usually sets in pretty quickly with them. better than last sessions reps though so thats good i guess.

mirin progress mate. Doing some great work.
I like your scientific and relaxed approach to this. Keeping sure you are focusing on the RIGHT things. I truly learn a hell of a lot from guys like you.

cheers andy!
honestly cannot believe you'd say that, feel the same way mate

brb luv u

<3

btw.... Vanilla Almond would have to be the best protein I've ever had. Trumps Banana Nut XT and I am in love with that.

brb getting asap

Cool,.. when you do put those pics up, put them along with other progress pics in a chronological order..
Cheers mate

kkkkkk

[Shazriki]

Fuk me great stuff on getting that session in amidst the food poisoning

[PerpetualMotion]

Nice work, man. Did you take 90% of your real 1RM for 5/3/1 or did you use your real one?

[brendbro]

Fuk me great stuff on getting that session in amidst the food poisoning

really stinks because my stomach is absolutely messed up meaning core is a mess meaning just about no compounds. today felt pretty damn good though! glad i got in there

Nice work, man. Did you take 90% of your real 1RM for 5/3/1 or did you use your real one?

when calculating i used both 90% and 100%. when i had a look over the 90% numbers it honestly looked a bit easy, but the 100% definitely looked tough so I figured I'd modulate depending on how i feel, ultimately probably going to aim for 95% but we'll see!

[PerpetualMotion]

it honestly looked a bit easy!

That's kind of the point. Don't go with 100% or you're missing out on what 5/3/1 is all about.

[brendbro]

That's kind of the point. Don't go with 100% or you're missing out on what 5/3/1 is all about.

good point!




in other news my stomach is still fking hurting, mainly in the evening and my sleep has been absolutely shthouse because of it. reaally bloody stressful as i got exams & assessment due this week. gerrrr

[dukend]

good point!




in other news my tummy is still fking hurting, mainly in the evening and my sleep has been absolutely shthouse because of it. reaally bloody stressful as i got exams & assessment due this week. gerrrr

My stomach never hurts. assface.

[brendbro]

My ass never hurts. assface.

so not true. liar

[gymjunki3]

hey dude you look like you have lost some size in your avi (not trolling or being a d!cK)

I didnt know you were doing the 531 just came across your log, which template did you go with?

well done 210x6 pr

[brendbro]

hey dude you look like you have lost some size in your avi (not trolling or being a d!cK)

I didnt know you were doing the 531 just came across your log, which template did you go with?

well done 210x6 pr

which avi are you referring? im upset!

check last page doing a 531 customized shiznit with a different deadlifting routine.
squats are nothing atm, truly utterly nothing. meh! gotta start from somewhere.



btw i noticed yesterday i can actually relatively easily hit ATG which is new to me. (used to never be able to). would it be wise to aim for ATG squats or below parallel, or is it more just consistency that matters?

[gymjunki3]

I use to only do parallel, I now go way deep will never go back.



maybe its the pose but you look like you have more mass here.

[brendbro]

I use to only do parallel, I now go way deep will never go back.



maybe its the pose but you look like you have more mass here.

hm i think the pose makes my delts/arms more apparent, but i think back has developed considerably since then.

that one was taken in like august 2011 and i think i was around 164 then, whereas my avi was taken a couple months back @ like 157.
appreciate the input srs. only way to improve!

[brendbro]

Deadlifts

warmup
160kg x 2
130kg x 3 x 6

rows
60kgx8x3
SLDL
60kgx8x3
GM's
40kgx8x3
pullups
12, 7, 4, 4, 3
planks
10kgx0:50

- GREAT session. this is the first chance i've had to have a decent weeks recovery from deadlifting, and i could really feel the recovery effects.
- 160kg went up a charm. much easier than anticipated. focused on keeping my chest up which seemed to help
- played around a bit more with stance on 130kg sets and i think i've found the perfect stance where I can get the most power off the floor. feet fairly close together!
- messed up and thought it was 6 sets of deads this week, was actually 8. oh well.
- i didn't do assistance stuff in a circuit like prescribed, i just got each done and then moved on. very quick rests.
- first time ive done SLDL's or GM's. i made sure to read up on form prior. doesn't appear to be much info on the intensity to use on the assistance exercises in Coan's template. from what I've read though you shouldn't be pushing too hard on them so i kept it fairly light (not to mention new to them so working on form). GM's were harder than I thought!
- wanted to get a bit more ab work in but had work so had to get outta there.
- next week is PR territory - 170kg for 2, and after that its quad plates for doubles. that was my original end of year goal, but ima blow that outta the water

[brendbro]

squats 3 / bench 5 [changed to 90% 1rm]

squats
warmup
70kgx3
80kgx3
90kgx5
60kgx10x5

bench
warmup
60kgx5
70kgx5
80kgx8
60kgx8x3

pullups - 10, 9

- got fcking wasted last night.
- this WO destroyed me. i felt great through squats, but by the end i was on the verge of vomiting/fainting so cut it short
- first time benching in ages. had no spotter so i think i was a bit conservative especially with the extra volume back off sets
- good news is form felt a sht ton better. tucking my elbows really seems to help and my set up is a lot 'prettier' than before.

- i wanted to get this WO in yesterday but recovery from my deadlift workouts is longer than ive anticipated. my hamstrings/lower back were completely useless yesterday, even today my hamstrings are still in a sht ton of pain but i didn't want to put it off any longer. fortunately didn't seem to affect squats too much but that could change when the weight starts getting heavier.. ill need to work out a way of getting the max amount of recovery for/after my DL workouts so i can still get 2 squat sessions in.

[brendbro]

Squats 531 / OHP 3 [90%]

Squats
warmup
70kgx3
80kgx3
95kgx4
60kgx10x3

OHP
warmup
45kgx3
50kgx3
55kgx5
35kgx10x4
35kgx8x1

preacher
60x8x3

pullups - 8, 7, 7

sit ups
10kgx20x3
planks
10kgx0:50
10kgx0:40
10kgx0:50

- good session. still a bit buggered from last WO. no biggie just need to adapt to the higher frequency is all.
- ripped more underwear

[Shazriki]

You'll get used to it soon enough. Buy some new underwear, unless of course you enjoy dat freedom

[brendbro]

deadlifts - week 3
warmup
60kgx5
90kgx3
120kgx1

working set
170kgx1
170kgx.5,.5
170kgx1
^^...........lol

supplement/speed pulls
140kgx6x3

SLDL - 62.5kgx8x3
Rows - 62.5kgx8x3
GM's - 42.5kgx8x3
Pull ups - 12, 6, 5, 5, 4
planks - 20kg x 0:40, 0:40, 0:40

- where to begin. this was a PR session as I was scheduled to pull 170kg for 2, which was my previous 1rm
- i got the 1st one easy as fck. srsly happy with how these felt. off the floor no problem
- locking out however, my right hand grip failed twice! i tried for the 2nd rep twice, got about 3/4 the way up
- took a minute break, went for it again and just got it but again... right grip was slippery
- honestly though... if it wasn't for grip being a HUGE *******.. i was SO happy with these. seriously feeling a heck of a lot stronger, getting them off the floor isn't too much of a struggle any longer... relatively speaking.

- 6x3 on 140kg after, nice and quick rests. gotta say, it isn't an impressive weight at all... but it feels fcking GOOD to be pulling what was my 1rm a mere 4 months ago for an easy 6 sets of triples.
- added 2.5kg to accessory stuff. not a noteworthy weight increase in the slightest buuut i figured why the heck not i am loooving this routine, im sweating so fcking much by the end of it and really feeling it in my PC
- planks are moving up surprisingly quickly. just a couple weeks back i was doing 10kg for that time.

pre WO meal.



also ganna give tracking my weight gain a go again... see if i can be at least a little consistent. i was 73 this morning which is a 1lb drop from last time i weighed myself.

duke helped with an excel sheet, following this has me gaining at .4lb a week.

[NickGee]

Mate that ice-cream is amazing!
Are you using chalk? I'm guessing no, as grip wouldn't be a problem if you were.
If you're at a gym that frowns upon chalk (like mine), get "liquid grip". It will change your life. Srs. Ebay for around $10
Plus it's so much easier to improve your DL without thinking about grip and whether it will hold out.

[Ryanmckd]

Get a pair of skins for the gym rather then wearing briefs, gives support and highly unlikely you'll rip them. Good workouts up in here!

[jzpowahz]

chalk and mixed grip yeah?

[brendbro]

yeah my first thought leaving the gym was i need to get on some chalk ASAP for next sessions 180kg.

as far as im aware my gym doesn't allow it, but i talked to a PLer there who said he just uses a chalk bar when he needs in between sets, rather than the powdered stuff. gym wouldn't really know.

just need to find somewhere that sells the stuff now


@ ryan - ha yeah will need to do im running out of underwear
@ nick - connoisseur are incredible. honestly could pound pint after pint of any of their flavours. need to give the rasp & white choc a try soon!

[PerpetualMotion]

The difference between chalk and no chalk is insane. Why not just buy liquid chalk? I have some and it's friggin' awesome. I have no use for it anymore but it's great.

[NickGee]

^^ This

http://www.ebay.com.au/itm/LIQUID-GR...item27c9c3f8c6

Your gym will be none the wiser. Put it on your hands, let it dry and it doesn't stick to the bar. Then washes off real easily too.

[brendbro]

Squat 5
warmup
88x5
110x5
135x3

working sets
155x5
176x5
200x8

supplement
143x10x5 +kg

- easy stuff. didn't have much trouble with these at all today. RPE was probably 4ish [based on borg 10pt scale]. record time, too
- noticed a bit of knee pain after though. i think a few reps i didn't completely sit back. no biggie, something to be more conscious of next time

Bench 3 [90%]
warmup
barx5
88x5

working sets
143x3
155x3
182x6

supplement
135x10x5

- felt great. ive definetely got groove back with form as bench is feeling all around better.
- strength is coming back and my set up is feeling comfortable [relative to feeling incorrect,,herp]
- again done without a spotter so i was playing it safe on my final working set. i stopped 1, maybe 2 reps short of failure.
- added 2 sets and 2 reps onto supplement sets since last time. was easily manageable.
- can't wait to get into PR territory! my end of year goal for bench is 100kgx5 which is my current 1rm

dips
bw x 12, 7, 5
-have neglected tri work (aka dips) for way too long, i missed them!
- unfortunately had to race out of the gym before i could finish. wanted to get 40 total but ehh no big deal.
- also wanted to get some grip work in, my forearms are getting pretty bad DOMs from my deadlift workouts actually. feels kinda funny... man.

-overall my session times are getting faster, im getting more in, and strength is increasing. working my way up and things are looking good.

The difference between chalk and no chalk is insane. Why not just buy liquid chalk? I have some and it's friggin' awesome. I have no use for it anymore but it's great.

ive used some in the past and did not find it to have much of an effect. albeit it was alcohol based, and definitely not the same stuff in the link above.

^^ This

http://www.ebay.com.au/itm/LIQUID-GR...item27c9c3f8c6

Your gym will be none the wiser. Put it on your hands, let it dry and it doesn't stick to the bar. Then washes off real easily too.

thanks for the link mate. getting some of that ASAP!

[brendbro]

some thoughts:
nearing the end of the semester, and so far on point toward my goal of HD's in all classes. very happy about that but my concentration is dying rapidly, to the point where im having bouts of loss of focus and other problems... i guess it is to be expected but the mental fatigue is turning into physical stress and im desperately looking forward to a break... just hope i can push through these last few weeks & then exams.


Squats 3
warmup
40kgx5
50kgx5
60kgx3

working sets
75kgx3
85kgx3
95kgx5

supplement
65kgx10x3

OHP 531 [90%]
warmup
barx5
30kgx5
35kgx3

working sets
45kgx5
55kgx3
60kgx5

speed DLs
100kgx8x1

pull ups
12, 8, 4, 5, 5, 3, 3

planks
20kgx 0:45
20kgx 0:40
20kgx 0:40

- good / bad / average work out.
- working set of squats felt good, blasted through them fast without problems.
- supplementary sets felt sht. i started over thinking them and felt some knee stress
- OHP was great. 60kg for 5 went up a breeze, i was surprised at how light these felt especially considering bench fatigue from friday hadn't fully subsided. i think i could have had another set of 5 in me if I had wanted.
- gave some speed DL's a go, probably not the best idea, my erectors weren't feeling the best and grip callouses were hurting.

[kamiz]

duke helped with an excel sheet, following this has me gaining at .4lb a week.

If you're interested the myfitnesspal has a daily/weekly caloric goal kind of tracker which is pretty convenient and similar to that excel spreadsheet, so you could do your calculations on the excel sheet but use the myfp weekly function to see your weekly surplus and nutrients

[brendbro]

If you're interested the myfitnesspal has a daily/weekly caloric goal kind of tracker which is pretty convenient and similar to that excel spreadsheet, so you could do your calculations on the excel sheet but use the myfp weekly function to see your weekly surplus and nutrients

thanks for that mang.

im not concerned with the nutrients aspect, ive been tracking long enough to intuitively know, but making sure my weekly surplus falls within a range to see slow and steady weight increase is what im after.

[dukend]

thanks for that mang.

im not concerned with the nutrients aspect, ive been tracking long enough to intuitively know, but making sure my weekly surplus falls within a range to see slow and steady weight increase is what im after.

Very glad to see you putting it to use man. It's looking good. Dont be afraid to adjust cals/projections as the days in the week move on (as long as you're still hitting close to your 1400 weekly target).