Brendbro's 'almost too weak to lift' Log

[ilove2run]

cheers mang. cardio flies by quickly, have a lot of reading to get done so im preoccupied. feelsgood

What do you do for cardio that your able to focus and read at the same time o.O (and how long does it take you?)

[brendbro]

ohp 1
warmup
20/30/35

working sets
50x5 / 110
60x3 / 135
70x2 / 155

singles
72.5x2 / 160

supplement
60x5x3 / 135

- great fcking day of pressing
- 70kg was my single weight, got it for a double today. maybe had another in me
- first time hitting 72.5! very happy with that, breaking through a mini plateau i guess
- 1 more weight increase and ill be at body weight ohp! has been a goal of mine for awhile. next goal after that is body weight for reps
- first single was smooth, felt as though i may have had 1 more in me
- second single was a grinder lol
- 135 for 3 sets of 5 after for some volume

incline
70x6x3 / 155

preacher
75x5,4,3

face pulls
40x10x4

planks
25kgx0:50,0:30,0:30

- PR's on all accessory stuff. feelsgood, and maxed out the preacher machine

oats = fiber, you silly

i felt like pooping after every rep

What do you do for cardio that your able to focus and read at the same time o.O (and how long does it take you?)

treadmill, incline 12.5 speed 5. usually go for 1-2 hrs, sometimes i reduce speed to 4.5 if i can't focus coz i might be feeling too fatigued to keep up but usually thats my sweet spot

[snrygo]

Fuarrr! Getting dangerously close to bw on those presses, B!

[brendbro]

squats3
warmup
40/50/60

working sets
80x3
90x3
105x3
supplement
100x3x5

cardio - 200 cals

- just squats today
- everything felt heavier than it should have, and focus/form wasn't really there until the last couple of sets
- 5 sets of 3 on 100 for volume but cut the session there
- still working with wide stance, but couldn't quite get low bar technique down today, my left rhomboid / trap was playing up a bit

Fuarrr! Getting dangerously close to bw on those presses, B!

yeaa but my squats are pathetic. oh well lol

[brendbro]

bench3
warmup
20/30/40

working sets
77.5x3 / 170
87.5x3 / 193
97.5x3 / 215

singles
100x3 / 220

+60x5 / 135

- pretty good bench session
- power through the floor wasn't great today. adductors have been sore and i couldn't quite get feet tightness
- still, 100 for singles are going up pretty easy
- just to add; unracking the bar is vastly improving too. doesn't sound like much, but without a spotter during singles it can make a pretty big confidence difference when i go to unrack and it feels heavy & potentially messes my set up vs smoothly unracks into place. iirc unracking is predominantly lats & traps, so that's kinda cool

pull ups
15kgx3
17.5kgx2
20kgx1
BWx8

dips
20x5x3

planks
25kgx0:40x3

- assistance stuff got a bit messed around coz everything i wanted was taken lol so had to make do.
- dips were done on a different dip station which was much wider than im used to, and after pull ups instead of right after bench.

+ stretching/cardio - 600 cals

[brendbro]

deadlift 1
warmup
60/90/100

working sets
130x5
145x3
160x1
167.5x0
140x3

deficit
140x1x3

- deads didn't feel too bad today, 160x1 felt great. i was slow off the ground with it but then it shot up easy
- went for a single at 167.5 but i got it off the ground and held it there but it just wouldn't go up
- its definitely made me very much aware that im pathetically weak off the ground, but locking out im strong (in comparison)
- time to work on some deficit pulls. never really done them before, did 3 singles for 140. they really force your hips into a low position!
- so from here my next deadlift cycle is going to be all deficit, i need to fix my weaknesses
- any input on what i should change my #'s to? if there isn't any hard & fast rule I think i'll go with 140 as 90% 1rm

GM's
50x5x3
60x5x2

Rows
70x5
80x5x2

preacher
75x6,5,4

planks
25kgx0:45
Bwx1:10,1:00

+ curls & stretching

- everything else felt pretty good. lots of energy today, GM's are a bum for me though, it's so hard for me to feel a hammy stretch with them.

[Ascension2016]

great log

[foodpr0n]

great log

[brendbro]

bench 5
warmup
20/30/40

been keeping up more with ben rice. his strength is unfathomable.



working sets
72.5x5 / 160
82.5x5 / 182
92.5x5 / 204
92.5x5 / 204
92.5x5 / 204

- funny how im still learning things about my own form. today i realised a big problem is i sometimes roll the bar slightly forward so its not directly over my wrist, basically increasing the distance to push it and severely fcking up my leverages.
- 1st set was hard, but after having the above realisation, the following 2nd & 3rd set went up much smoother. verrrry happy at how well the weight is increasing on my pushing movements as im cutting, considering it seems most people lose pushing #'s first while cutting
- im also going to aim for a specific area to touch down the bar, for consistency sake. at around the bottom of my chest, dno why i haven't thought of this before.. i don't think im that inconsistent but sometimes i fall a bit above and it makes the rep more difficult. just a little mental note ill be keeping
- power through the floor was good today too. felt nice and tight all around

dips
22.5x5x3

pulldowns
11ppsx5x4

- weight increase on both the above

kneeling tri ext
7ppsx5x3

- haven't done these in along while. want to give my triceps some more volume as im pretty sure they can handle a lot

+ stretching / cardio - 1150 cals

- haven't done any cardio in awhile coz of uni assignments. got a presentation done yesterday so now it's back to studying for exams + more assignments

been thinking more about a routine swap. ive been on 5/3/1 for about a year now, actually pretty fcking proud of myself for sticking to a programme for that long lol. mind you there was that 8 week period where i was deadlifting 3x a week, but i still maintained 5/3/1 on other lifts and constructed my deadlift sets around a 5/3/1 paradigm. point is i will stick with 3/5/1 while im still cutting, which should be until mid july.. weight loss has been SLOW but strength is increasing and i can tell my body comp is going to be far improved because of it. i will most likely hop on sheiko, simply because i am noticing a lot more nowadays that strength increases seem to happen more from volume for me than intensity. not sure on the specifics but from what ive read sheiko is all about volume so id be very happy to give it a go

great log

great log

u guys r srsly the best <3

[brendbro]

ohp 3
warmup
20/30/35

working sets
55x3 / 121
60x3 / 135
67.5x3 / 149
67.5x3 / 149
67.5x3 / 149

singles
72.5x1 / 160
75x0 / 165

- great pressing session today
- last set for 3x3. wasn't going to but felt strong and so went for some singles after
- 72.5 was easy! holy sht i think i may have had a 2nd rep in me
- said fck it and moved it up to 75.... missed it unfortunately, BUT god damn it was close! i reckon i could easily get it next time. BW OHP.. yip
- happy with the progress my pressing is making on this cut

bench
60x5x3 / 135

- just threw these in to work on technique and speed

incline
72.5x5x3 / 160

- i had about a 5 second pause on each of these. incline is pretty steep and i try and utilise more shoulders by bringing it down on my clavicle (maybe slightly below it)

preacher
75x5x3

face pulls
45x8x3

+ stretching / cardio - 420 cals

[brendbro]

bench 1
warmup
20/30/40

working sets
82.5x5 / 182
92.5x3 / 204
102.5x2 / 225.5

singles
105x1 / 231

supplement
60x3x3

- fcking awesome benching session
- 102.5 for 2 felt great!
- even better, hit 105 for a single! fkk yea.
- nothing much else. form felt locked in, focus was great.

dips
25x5x3

- well, supposed to be @ 22.5kg on these but they were taken so moved it up.

preacher
75x6,5,5

kneeling tricep extensions
7ppsx8,7

pullups - bwx5x2

cardio - 700 cals

[FenderElectrics]

solid benching there!

haven't checked in here in awhile are you up some weight? I thought I remember you in the 160s somewhere

[brendbro]

solid benching there!

haven't checked in here in awhile are you up some weight? I thought I remember you in the 160s somewhere

cheers man. i read the write up you did on your powerlifting meet, great stuff!

stats haven't been updated, i don't weigh myself much any more but im hanging somewhere between 164-168 atm i think

[PerpetualMotion]

Nice work on the bench, man! Strong OHP is strong.

[jzpowahz]

just caught up on your log after getting back from holidays. Faark me, your pressing strength is awesome! I reckon if you went for the 75 before the 72.5 you probably would get it. But then there is always the though of "am I jumping up too much". And I think doing all DL's from deficit is a good idea. That is how I do it (simply because of plate size) and when it comes time to use normal size plates it feels so easy. Even more so for me as I use sumo deadlift and breaking the floor is the hardest bit.

[brendbro]

Nice work on the bench, man! Strong OHP is strong.

thanks you sexy fuk

just caught up on your log after getting back from holidays. Faark me, your pressing strength is awesome! I reckon if you went for the 75 before the 72.5 you probably would get it. But then there is always the though of "am I jumping up too much". And I think doing all DL's from deficit is a good idea. That is how I do it (simply because of plate size) and when it comes time to use normal size plates it feels so easy. Even more so for me as I use sumo deadlift and breaking the floor is the hardest bit.

thanks chris, means a lot! you're right regarding the OHP jump - considering the amount of prior sets and the single; had i gone for it on a 5/3/1 type thing i think i could easily get it! It didn't feel nearly as hard as it should have

yup, deficit pulls was your recommendation and im gonna go with it

don't have any 20kg plates where you train? that must be a pain.

[brendbro]

squats 5
warmup
40/50/60

working sets
75x5
85x5
100x5
100x5
100x5

- took last week off squats for a semi-deload i guess
- these felt very easy. i almost convinced myself to move the weight up as i can definitely do more, but im not going to preemptively. will just get more volume in
- and anyway 1's week next time so will use then for intensity
- getting used to wider stance now which is good. tried more low bar today and so need to get a bit more used to that, but it felt good

pull ups
15x5
17.5x3
20x1x5

pulldowns
11ppsx5x5

preacher
75x5x2

planks
25kgx0:50,0:40,0:30

cardio - 700 cals

[jzpowahz]

good session

I do have 20kg plates but they are all standard at the moment and 5cm smaller diameter than normal ones. I'm just about to go through some big garage gym upgrades though so not for long

[brendbro]

ohp5
warmup
20/30/40

working sets
50x5 / 110
55x5 / 121
65x5 / 143
65x4 / 143
60x5 / 135
60x5 / 135

- not too much to report. solid session
- went for a 2nd set for 5 and didn't get the 5th. my grip was just slightly too close though as i went a little wider on the 2 next sets of 135 and they felt much better

incline
70x6x3

- left RC was really ouchy after this. need to be real careful, don't want to potentially mess up progress right now

face pulls
45x8x4

planks
bwx1:10,1:00,1:00

stretching / cardio - 440 cals

good session

I do have 20kg plates but they are all standard at the moment and 5cm smaller diameter than normal ones. I'm just about to go through some big garage gym upgrades though so not for long

it was meh. my squats are so bad but at least they're moving somewhere lol

nice, how much you gonna be spending? cannot wait to have my own home gym

[hcoyle545]

Good to see your squats moving brah. You did right not to bump the weight before you need to, the emphasis on volume will reinforce your form so when you bump the weight good things will happen.

OHP solid as ever, some heavy volume in there too

[PerpetualMotion]

Squats are looking good! I remember when you were only doing 100kg just for one and now it's an easy 5.

If I can find the Russian article on squat technique, I'll send it your way but it helped a bit for me (you might not learn anything but you never know).

[brendbro]

bench3
warmup
20/30/35

working sets
80x3 / 176
90x3 / 200
100x3 / 220

singles
102.5x2 / 225

- been sick since sunday. sht has been miserable. haven't been able to gym but what's worse is I have an enormous amount of stats work to get done. sucks having to sort and analyse a fuk load of data when you just want to lie down lol.
- anyway, first day back after taking couple days off. bit adament about going but i felt up to it.
- very happy with how it went considering still sick
- 220 for 3 felt heavier than it should have but got it done
- singles went up a pinch
- i should add i 2 second pause every rep / single

dips
27.5x5x3

- weight increase. progress is going nicely

preacher
75x6,5,5,4

- usually do 3 sets, did a 4th today

KTE
8ppsx5x3

- nothing more, it was late and had sht to do.

Good to see your squats moving brah. You did right not to bump the weight before you need to, the emphasis on volume will reinforce your form so when you bump the weight good things will happen.

OHP solid as ever, some heavy volume in there too

true words mang. one day ill hit a triple plate like u lol. i should probably switch to squatting 3x a week to get them to a not mind blowingly pathetic level.

Squats are looking good! I remember when you were only doing 100kg just for one and now it's an easy 5.

If I can find the Russian article on squat technique, I'll send it your way but it helped a bit for me (you might not learn anything but you never know).

ha good point. recently changed to a wide stance which im weaker in though mind you so im building back up, but its nice how quickly and better they feel this way. i was using a mega close stance like that PLer vid you posted in your log awhile back. have noticed switching it up has helped a lot with power through the floor on bench, actually.

anything you recommend ill read brah

[anuragp122195]

Feel better. I hate when I have to complete assignments while sick.

Good job pushing through training though.

[brendbro]

Feel better. I hate when I have to complete assignments while sick.

Good job pushing through training though.

thanks mang. honestly exercise is even more satisfying when im sick, i usually perform much better than i'd expect. just requires getting my sht together and doing it. of course, ive only recently learnt when to just stop everything and rest

feeling bout 80% today, still not quite there but should be back to 100% by tomorrow for either some deadlifts or squats haven't decided

[jmhcwi]

Ttt

[hcoyle545]

i love surprising myself when I've got a cold or something and don't feel great. Once I get that hot stuffy sweat on I often feel excellent in the gym

strong 2pps triple on bench, hopefully i'll be there within the next month

[brendbro]

squats1
warmup
40/50/60

working sets
85x5
100x3
110x3

singles
120x1

- form felt good and each set felt light. i usually stick to the rep range but easily had more than a single for 110
- 120x1 was my old max single when i was using closer stance before going overseas. good to be back at it and it didn't feel too difficult.
- things are going quite smoothly which is nice
- in other news, my left RC was REALLY playing up today. hurt quite a bit, not sure what has been doing it as ive never had an issue in the past. it may be incline bench

GM's
60x5x3

- meh, couldn't feel much hammy stretch. maybe need to up the weight, or maybe form is dopey.

bench
60x3x8

- assorted grip, and did a couple with feet on bench. just kinda wanted to work on speed etc

pullups
15x5,4

pulldowns
12ppsx5x2

planks
25kgx0:50,0:40,0:30,0:35

stretching / cardio - 1130 cals

- more and more bloody uni work. going to be a rough week ahead.

Ttt

ttt

i love surprising myself when I've got a cold or something and don't feel great. Once I get that hot stuffy sweat on I often feel excellent in the gym

strong 2pps triple on bench, hopefully i'll be there within the next month

not gonna lie feels very good. used to look at 2pps bench as the holy grail.

ima hold you to that

[brendbro]

ohp1
warmup
20/30/35

working sets
55x5 / 121
65x3 / 143
70x2 / 155
75x0x2
70x1x2 / 155
60x5 / 135
60x5 / 135
60x4 / 135

- absolute herpy workout. first bad workout of the cut
- i reckon i easily had 70kg for 3, but my form fcking stunk on it. couldn't keep tight
- didn't necessarily feel weaker, just out of energy / couldn't for the life of me focus.
- not all that surprised; nutrition past few days has been horrible, went to a festival on sunday and didn't eat much at all and got really drunk. also still recovering from being sick last week - im feeling pretty much fine but sinuses are still acting up which gives me trouble staying tight coz the pressure in my head builds up quick. on top of that my mind's been pre occupied with uni work, next week got my final big assignment due that's worth 55% of my grade..
- weight will be there next time. im confident i got it

incline
80x1
72.5x5
72.5x4

preacher
75x6,5,5,4

face pulls
45x10x2
45x8x2

planks
25kgx0:40,0:30,0:30

+ stretching

- everything felt heavier than it should have, aside from preacher funnily enough

[snrygo]

that is all.

[anuragp122195]

[img]https://www.valuevalet.ca/images/upc/z/803464.JPG[/ig]

that is all.

sorry he's all natty. lol