Brendbro's 'almost too weak to lift' Log

[brendbro]

past week has been all over the place to say the least. not going to go into details but it's been emotionally draining, and i have to say i wasn't looking forward to my work outs. i should probably give it a longer trial but for now i am still set on 3/5/1, at least until i'm ready to work more on hypertrophy, but right now strength and leaning out is still the priority and i missed it.

bench3
warmup
20/30/40

working sets
80x3 / 176
90x3 / 198
100x3 / 220
100x3 / 220
100x3 / 220

- double plates for 3x3. yip

pulldowns
13ppsx6x6

dips
bwx12x3

planks
25kgx1:00,0:40

cardio - 400 cals

[brendbro]

squats1
warmup
40/50/60

working sets
95x5
105x3
120x1

single
125x1

supplement
100x3x5

- squatting strength is still horrendous but it was a good day regardless. 125 is my best so far and i got it without too much trouble.
- was a bit of a surprise increasing the intensity once again but ill get used to it.
- man oh man my hips are feeling it from the frequency increase these past 2 weeks though.
- threw in 5 sets of 3 of 100 after for some volume

planks
25kgx0:30x5
- realised my planks haven't really been going anywhere, usually i get 1 set of approx 1 min and then a couple sets around 30-40 seconds. from here on out ill structure them better, so 5 sets of 30 seconds today. next time will try for 1 set of 40 + 4 sets of 30 seconds, etc.

stretching / cardio - 430 cals

[gymjunki3]

Good stuff mate In for before/afters.

[brendbro]

OHP 1
warmup
20/30/40

working sets
55x5 / 121
65x3 / 143
70x2 / 155

single
75x1 / 165

supplement
60x5x3

- great pressing session. 70 for 2 and 75 for a single, very happy.

preacher
75x7
75x6
75x6
- PR here

face pulls - 45ppsx10x3

pull ups - BWx5x3

had to be quick coz im pretty busy today. but very happy to hit 75kg OHP again, hopefully 77.5kg / 171 is coming up

jesus gay im soz, im not lean enough yet

[brendbro]

past few days have been busy with life. diet has been mucked up but got a couple gym sessions in and they went really well.

bench5
warmup
20/30/40

working sets
70x5 / 154
85x5 / 187
95x5x3 / 210

- 3 sets of 95kg for 5. felt good! soon to be 100kgx5 which will be awesome.

pulldowns
14ppsx5x3

- unfortunately this was all i had time for this session

deadlift3
warmup
60x5

working sets
120x3
140x3
160x6 / 352
182.5x1 / 401.5

- awesome DLing today. i decided to try a wider stance (approx shoulder distance with feet sliiightly pointed) and it helped so much! hit two PR's 160x6 and 182.5x1 (first time hitting over 400lb, finalllly jesuss). think ill be sticking with it from here on out
- 160x6 was easy. i decided to go for a single of 180 after, then thought i may as well throw a couple micro plates on.
- i initially went for it and couldn't get it off the floor, so i went for it again after a few seconds and got it. makes me even happier to get it considering usually if i fail it once then that's it.

power shrugs
120kgx5x5
- love these

pulldowns
14ppsx5x3
- was a bit apprehensive about these considering i did them after benching just last night, but felt good

preacher
75x6x3,75x5

planks
25kgx0:40,0:30x4

cardio - 930 cals

- fun session. happy

[jzpowahz]

DL strength is back. Good stuff!

[DaBubzy]

Mirin the mad amounts of cardio, what's your typical session look like?

[brendbro]

OHP3
warmup
20/30/40

working sets
55kgx3
60kgx3
70kgx3
70kgx2

singles
75kgx0 << so close

supplement
60kgx5x3

- despite missing that single of 75kg, was actually a really good pressing session. i completely forgot about doing a single until i had finished my 2nd set of 70, so i was already pretty fatigued but felt i had it in me. i got it up about 2/3rds of the way to my sticking point, where i usually know for a fact whether or not ill get it depending on how it feels. this was one of the moments i definitely felt i had it, buut my set up was sliightly off and it just slowly started to creep down. ultimately i'm not too concerned, i let it come forward ever so slightly which i think is what did it. anyway, just stuff to improve upon next time
- everything else felt really good.

pulldowns
14ppsx6x3
- at this point my ipod started going full retard, which annoyed me. still got 3 more reps

planks
25kgx0:40x2
25kgx0:30x3

cardio - 800 cals

DL strength is back. Good stuff!

thanks chris man. yeah, seems like since around nov a plethora of things didn't go my way for deads unfortunately, and i wanted to get 200 so bad but it dind't happen so it's nice to finally see progress once again. in the end i just gotta be patient i suppose, and anyway the feeling of getting leaning and getting stronger, no matter how slow, is fcking good.

Mirin the mad amounts of cardio, what's your typical session look like?

hey brah. typical session is treadmill (12.5 incline / 5.5 speed) + reading for 1-2 hours, otherwise ill hop on the stairmaster or elliptical for 30ish mins

[brendbro]

squat3
warmup
40/50/60

working sets
90x3
100x3
115x3

single
125x1

preacher - 75x6x4

ohp5
warmup
20/30/40

working sets
50x5
60x5
65x5 / 143
65x5
65x5

-65kg for 3 sets of 5 is a new PR for me. very happy with it as i wasn't feeling well but my mental focus was there so i got them all.

pull ups
15kgx6
17.5kgx4
25kgx1x2
BWx12

db curls - 15kgx8,6,5

face pulls - 50x8x2

cardio - 815 cals

- have started reading bill bryson's a short history of nearly everything. not bad so far. and found myself a new job. giggity

[brendbro]

deadlift5
warmup - 60x5

working sets
120x5
140x5
150x5
150x5

power shrugs
125x5x5

pulldowns
14ppsx6x3

- relatively short session today. deadlifts were easy as fukk except forgot liquid chalk and my calluses were tearing up after the 4th set so i stopped there. still very happy with how easy they're feeling using a slightly wider stance.
- moved shrugs up 5kg.
- by time i got to pulldowns my back was pretty fatigued. i did weighted pull ups yesterday as well so that accounts for some of it.
- heading to the coast on friday so i'll be getting a week off. yip

[brendbro]

Bench1
warmup
20/30/40

working sets
85x5
95x3
105x1

- woke up this morning not feeling great, but i had to get a workout in as it was my last chance before heading to the coast. nevertheless i wanted to play it safe, still managed 105kg for 1, almost 2 but fukked up technique on the 2nd and i threw the bar too far forward.
- i think i got 107.5 or even maybe 110 for a single in me, but some guy was waiting the bench and taking the above into account. ill get it next time

dips
30kgx5x3

preacher
75x8,7,7,6

KTE - 7ppsx12,10

+ curls / pull ups / stretching

- now off to the coast for a week. giggigty

[jzpowahz]

have fun mate

[hcoyle545]

Its been a while since I checked in here, deadlifts are on ssj status!

enjoy your week off boy

[brendbro]

Jul 13

coast was pretty much perfect. couldn't ask for a much better week. except i fukked up the ball of my right foot which means i'm walking around a bit wonky and i'm not so sure how well i'll be able to deadlift/squat considering i can't put too much pressure on it, but we'll see how that goes.

i also found out i got a job at my uni i applied for at the beginning of the year! so happy about it, it's an exchange officer position which basically means I have to go around to lecture halls promoting exchange programmes. VERY fukking happy to get it.

but now back to training

bench3
warmup
20/30/40

working sets
80x3
90x3
102.5x3 / 226
107.5x2 / 237

- hit 102.5 for 3 easy
- decided to go for a single at 107.5kg, previous best being 105, and i hit it for 2! 2nd rep was tough but considering i was only going for a single i was happpppyyy

dips
30kgx6x3
- 3 extra reps (1 each set)

preacher
75x8,7,6
- was feeling verrry fatigued/tired by this point. guess that's what happens when you take a week off, so i did a bit of cardio and called it a day here

cardio - 310 cals

have fun mate

Its been a while since I checked in here, deadlifts are on ssj status!

enjoy your week off boy

thanks guys. coast was fukking spectacular, weather was amazing considering it's the middle of winter, and the place we stayed had such a nice view of the beach. so much fun

im finally excited to deadlift again, haven't felt that in a little while

[brendbro]

foot's getting better, still i awoke this morning aiming for deadlifts but they weren't going to happen so did overhead press instead. hopefully will be good in a couple of days

OHP1
warmup
20/30/40

working sets
60x5
65x3
72.5x1 / 160

supplement
60x3x10 / 135

planks
25kgx0:40,0:30

cardio - 500 cals

- started off as a bit of a crummy session. i think taking a week off has taken a bit of a toll on me, guess i just need to wait til my body readjusts
- got 72.5 okay, sometime after that though i thought to myself stop being a pussy so decided to do 10 sets of 3 of 60kg.
- lots of volume felt good and helped me work out twinks here and there which seem to always pop up in technique

[ilove2run]

How'd you mess up your foot on the coast? Run on a rock wrong?

And when you implied going to the coast, where at did you go? I still need to make my way over to Australia...

[brendbro]

bench3
warmup
20/30/40

working sets
80x3
90x3
100x4

supplement
80x5x3

pulldowns
14ppsx6x3

- not a super long session today, i can feel a cold coming on which is annoying because i haven't felt 100% for some time now, too much going out and i got a snow trip saturday so i don't want to muck myself up.
- i've avoided squats/deads because of my foot but it's pretty much good to go i think
- could definitely feel the upper body fatigue, especially in the shoulders from OHP last session
- i may or may not try and get deadlifts in tomorrow but i'm heading to the snow on saturday so i don't want to be aching too much from that, and i know considering the time i've had off from them that DOMs will return

How'd you mess up your foot on the coast? Run on a rock wrong?

And when you implied going to the coast, where at did you go? I still need to make my way over to Australia...

actually i messed it up dancing lol

went to rosedale on the south coast, it was incredible man. we had our own private beach.

and yeah definitely! when were you thinking again, this september right?

[ilove2run]

bench3
warmup
20/30/40

working sets
80x3
90x3
100x4

supplement
80x5x3

pulldowns
14ppsx6x3

- not a super long session today, i can feel a cold coming on which is annoying because i haven't felt 100% for some time now, too much going out and i got a snow trip saturday so i don't want to muck myself up.
- i've avoided squats/deads because of my foot but it's pretty much good to go i think
- could definitely feel the upper body fatigue, especially in the shoulders from OHP last session
- i may or may not try and get deadlifts in tomorrow but i'm heading to the snow on saturday so i don't want to be aching too much from that, and i know considering the time i've had off from them that DOMs will return




actually i messed it up dancing lol

went to rosedale on the south coast, it was incredible man. we had our own private beach.

and yeah definitely! when were you thinking again, this september right?

That was the goal, but ended up landing once in a lifetime internship straight out of graduation this fall, thus I have to postpone. I may be able to after my internship at the end of March, but might be moving at that time for graduate schooling.

I'll let you know if I do make it over.

Sorry to hear about the cold :/ , it's all that partying catching up to yah! "You play, you pay"

[jzpowahz]

actually i messed it up dancing lol

it's farkin' dangerous hey! That's how I did my AC joint and split my head open LOL. Hope it's not too serious.

So jealous of your pressing numbers! and on a cut. BOOM!

[brendbro]

well that was derpy of me, just realised i did a 3's bench session twice this week. herp

That was the goal, but ended up landing once in a lifetime internship straight out of graduation this fall, thus I have to postpone. I may be able to after my internship at the end of March, but might be moving at that time for graduate schooling.

I'll let you know if I do make it over.

Sorry to hear about the cold :/ , it's all that partying catching up to yah! "You play, you pay"

yeah unfortunately i think it is :\ haven't felt quite 100% for a little while, i need a recharge.

and yeah definitely let me know man! internship sounds great, what will you be doing?

it's farkin' dangerous hey! That's how I did my AC joint and split my head open LOL. Hope it's not too serious.

So jealous of your pressing numbers! and on a cut. BOOM!

thanks chris!

nah nothing serious it's feeling better and better each day, but jesus christ - splitting your head open - you must've been going insane!

[brendbro]

squat5
warmup
40/50/60

working sets
80x5
95x5
105x5

- just about the worst session ever. i went snowboarding yesterday + have a sht ton of sleep to catch up on. could definitely feel the fatigue
- my hips were SO sore, erg. every rep was hard. but oh well im just happy i got a workout in, and first time squatting in like 2 weeks since my foot is feeling better
- left it there though, figured i'll just try and recover a bit and push harder next session.

[brendbro]

OHP 3
warmup
20/30/40

working sets
55x3 / 121
65x3 / 143
70x3 / 155
70x4 / 155
70x3 / 155

supplement
60x5x3 / 135

- good day of pressing
- 3 sets of 70kg for 3, with a 4th rep in the 2nd set. feels good to hit that when 70 used to be my 1rm
- unless im feeling it, probably going to stop going for 1rm attempts on OHP and instead throw in more reps for volume work. i like it and the 3/5/1 rep scheme still gives me something to look forward to. i might set a date in 6 or so weeks time to test it out again, we'll see

pull ups
20kgx5x3

face pulls - 45x12x2

planks - 25kgx0:40x3

cardio - 500 cals

[brendbro]

deadlift1
warmup
60/90/100

working sets
135x5
150x3
170x1

- so my body was not prepped for DLing today, kinda lame but i got my sets done. was fasted and early morning

power shrugs
130x5x5

preacher
75x5x5

cardio - 300 cals

[brendbro]

bench5
warmup
20/30/40

working sets
75x5
85x5
97.5x5

supplement
80x6x3

- good session despite my back / traps being epically fatigued from getting back to deads. annnd i went out last night and when i woke up neck was hella sore
- SO close to 100kg / double plates for 5 reps; im excitedddd. and 97.5 didn't feel all too difficult, i was contemplating going for another set or two but decided i should stick with just the single set to hopefully not burn myself out for next weeks 531 session.

pulldowns
15ppsx3x4
- decided on moving these up a plate but couldn't quite make 5 reps. feeling tough but good

KTE
8ppsx7,5,5

cardio - 600 cals
getting back into my final semester of uni soon so grabbed my books a few weeks early to get ahead on reading. feelsgoodmang

[brendbro]

squat1
warmup
40/50/60

working sets
95x5
105x3
120x1x2

supplement
80x8x3

cardio - 600 cals

so couldn't quite get form down today due to my hips playing up a ton. but supplement sets definitely helped me fix that, i think they're just fatigued from snowboarding last week, all week my form has felt a bit off; just gonna be more mobility exercises, stretching, and focus. have also started doing a bit of iso work at home which i'm not logging; just basic pull ups and dumbbell work

[gymjunki3]

squat1
warmup
40/50/60

working sets
95x5
105x3
120x1x2

supplement
80x8x3

cardio - 600 cals

so couldn't quite get form down today due to my hips playing up a ton. but supplement sets definitely helped me fix that, i think they're just fatigued from snowboarding last week, all week my form has felt a bit off; just gonna be more mobility exercises, stretching, and focus. have also started doing a bit of iso work at home which i'm not logging; just basic pull ups and dumbbell work

why dude?

[brendbro]

deadlift3
warmup- 60x5

working sets
120x3
140x3
165x5

supplement
140x5x3

- great session today. hit 165x5 which is a nice PR
- form felt good and kinda getting the hang of ripping the weight off the ground which I've never been successful at in the past, possibly adding to my huge off the floor weakness. hopefully it wasn't some fluke today and i'll be able to incorporate it because it is massively helpful
- i think i may have had 185 for a single in me but i decided against it. i need to stop testing strength and just focus on building it, i figure a 1rm deadlift attempt every couple of weeks probably won't give me as much progress and will overall just add more cumulative fatigue, resulting in less progress, than just putting in more volume
- i was gonna do shrugs as well but ive got OHP planned for tomorrow so don't want to fatigue upper body with them so instead I'll do them then.

GHR
15kgx3x8

cardio- 830 cals

- more study. 5 weeks into reading and it's not even orientation week yet. jesusss im gay

why dude?

meh. i guess i've grown a liking to some hypertrophy stuff but the weights are so light it's almost just endurance work, i like feeling the pump too and i guess id like to bring out the beach muscles a bit moreee

[hcoyle545]

165x5 is a great PR gj man. I'd imagine doing max singles every whipabout would leave you on your ass as far as recovery goes so that's a good shout too.

your cardio sessions must be longgg

[brendbro]

OHP5
warmup
20/30/40

working sets
55x5 / 121
60x5 / 135
67.5x5 / 150

supplement
62.5x8x3 / 138

- awesome pressing today. felt strong and hit 67.5kgx5 which is a nice PR
- 62.5kg for 8 sets of 3 with relatively quick rest period felt aaawesome. i very much like this new rep scheme / higher volume, and so far it seems to be working for strength

squat - 65kgx5
- erm, kinda pointless doing this. was going to do my squat deload but after a single set just said 'bleh'

pulldowns
15ppsx3x5
- didn't quite make a full 5th rep (didn't touch chest) but still improvement on last time (only getting 4 reps). feelsgood

pull ups - BWx8,6,6

face pulls - 40x3x8
- moved the weight down and focused on MMC

planks
25kgx0:40x2

- unfortunately my dad has been pretty unwell and i think i must've caught what he had the other day. kind of irate considering i only got over a cold a couple weeks ago, regardless it is what it is. feeling pretty good today and hopefully will be able to get in a squat session tomorrow and then i got a biiig weekend ahead of me. yip. start my new job on monday too and then it's back to uni for my final semester!

165x5 is a great PR gj man. I'd imagine doing max singles every whipabout would leave you on your ass as far as recovery goes so that's a good shout too.

your cardio sessions must be longgg

you aint wrong. unfortunately im a fukk tard and it took me ages to realize this, but yeah cheers on the PR

yeah cardio goes for a while but mind you i'm studying while doing it so killing 2 birds with 1 stone

[brendbro]

Very busy weekend and unfortunately couldn't get a session in. Bahhh but oh well, and had my first shift at new job today. Final week of holidays before I begin my final semester of my degree too, so things will start getting a lot busier pretty soon.

Bench1
warmup
20/30/40

working sets
85x5
95x3
110x0x2

- well, as i said it was a busy weekend. Nutrition was definitely not optimal, probably didn't eat enough etc. As life is getting busier it's a lot more difficult keeping nutrition in check, so this is something I'd really like to work on because I feel so much better in the long run for it. I need to be held accountable.

- apart from that I'm not too upset I didn't hit 110. My 2nd attempt actually felt better than my 1st. My 1st felt like a fail because I let the bar come too far forward - I knew straight away I didn't have it, so I took a rest and went for it again and this time it felt a lot better and I thought I had it, unfortunately about 2/3rds the way up I hit a wall and just couldn't finish it.
- considering I hit 107.5 for 2 last 3's week, I definitely think I got 110 for a single. I think had I properly executed my first rep I would have had it. It feels like a case of the strength was there, but my technique wasn't. Either way it's still obviously something that I need to work on.

dips
32.5kgx3x5

pull ups
20kgx2x3

+ random db flyes/curls/sh!t