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  1. #1951
    crocodile tears brendbro's Avatar
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    Jan 5

    Pull
    pendlay row - 60x5,6,6,8,8,8,9
    *first time really giving these a go after reading up a lot on technique. felt great and ima keep these in the lineup. reps are a bit all over the place coz i wanted to get 5x8 but took the first few sets easy.

    pull ups w/ fat grip - 10kgx6,6,6,5,5
    pull ups w/ fat grip & wide grip - BWx7,7
    *loving pull ups using the fat grip for grip strength

    seated row - 75x7,6,6
    *honestly the 7th rep felt dodge so i probs won't count it

    close grip lat pulldown - 5psx15 (too easy), 7psx15,15,15+5
    *first time ever doing this and they felt awesome. legit never felt such a good contraction in my rhomboids

    back extension - BWx3x15
    reverse hyperextension - BWx15
    *insane pump in my lower back after these, also had to use the GHR for mock reverse hyperextensions, buuut it worked (i think)

    iso curls - 8psx3x12,6psx10+5, 7psx1 static hold
    hanging leg raise - BWx3x15
    PhD year 4
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  2. #1952
    wants to be called Dan. hcoyle545's Avatar
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    alright bro. this time I'm actually back, for reals. you're looking huge
    BJJ / Greyskull LP log

    http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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  3. #1953
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    Jan 6

    Deadlift deload
    60x2x5
    100x3
    140x2
    160x1
    180x1
    200x0.5
    180x4
    - well this was supposed to be a deload but as you can see it wasn't
    - went for 200. made it up to my knees but couldn't lock it out still, my best conventional pull was 190 and when i started sumo i was weaker in it. not to mention my sumo form is worlds ahead of my conventional form.
    - i decided after to try and hit a rep PR with 180, despite being pretty torched from the 200 attempt i still got 180 for 4 which beats my conventional best of 3.
    - TL;DR - things are looking good!

    January 7

    push
    Incline bench [close grip]
    barx5
    50x5
    60x5
    70x3
    80x4x2
    Incline bench [wide grip]
    70x2x4
    60x6
    50x8
    - went in today knowing i wanted to do some incline bench but wasn't sure on the #'s so did kind of a sheiko type thing
    - incline bench doesn't seem to affect my bad shoulder nearly as bad so i may add it into the lineup when i change routine this week

    DB flyes - 10kgx2x15
    hammer strength chest press - 11psx3x15
    tricep pulldowns - 35kgx5x12
    *had to get on outta there at this point



    Originally Posted by hcoyle545 View Post
    alright bro. this time I'm actually back, for reals. you're looking huge
    sickest. point me to your log and ill resub bro. and cheers m8! this year is hopefully going to be a good one
    PhD year 4
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  4. #1954
    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by brendbro View Post
    Deadlift deload
    200x0.5

    sickest. point me to your log and ill resub bro. and cheers m8! this year is hopefully going to be a good one
    such deload. your pulling is sick, I never got close to 4pps. Here's my log now

    http://forum.bodybuilding.com/showth...post1338115941

    Gotta tell you it sucks balls being so weak
    BJJ / Greyskull LP log

    http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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  5. #1955
    crocodile tears brendbro's Avatar
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    Jan 10

    FBR W1D1 A
    Squats - 75x3x5
    Pendlay rows - 60x3x5
    pull ups - BWx10,10,8+2
    incline bench - 50x3x5
    tricep pushdown - 30x5x10
    iso bicep curl machine - 5psx5x10
    reverse hypers - BWx2x10
    hanging leg raise - BWx3x10
    + face pull w/bands

    - first day of the full body routine. started hella light and ive planned my progression for the next 12 weeks so that in week 12 ill be hitting (if all goes well) a 160kg squat for 3x5, 180kg deadlift for 1x5, a 105kg incline bench for 3x5, and a 100+kg pendlay row for 3x5. Starting super low will also allow me to really hone in on form and not fuk myself up, although i will stop incline benching if my shoulder feels iffy at all.
    - gotta stay today was a hell of a lot harder than it should have been. not because the weights were difficult, probably because i got seriously got no sleep over the weekend (seriously, was up until 6am dancing non stop) and diet over the past couple of days has been derpy, haven't been eating enough etc. but whatever if i was going to have a couple of sht sessions this week im glad its when im starting this new routine.



    Originally Posted by hcoyle545 View Post
    such deload. your pulling is sick, I never got close to 4pps. Here's my log now

    http://forum.bodybuilding.com/showth...post1338115941

    Gotta tell you it sucks balls being so weak
    thanks bruv. resubbed!
    PhD year 4
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  6. #1956
    crocodile tears brendbro's Avatar
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    Jan 12

    FBR W1D2 B @ AT [different gym]
    Squats - 77.5x3x5
    deadlift - 125x1x5
    *excluding warm ups
    incline - 52.5x3x5
    seated row - 63x3x8
    close grip pulldown - 47x8,10,10
    EZ bar shrugs - 15kgx2x20
    DB static hold - 20kgx2 mins
    tricep pushdowns - 20kgx3x12
    BB bicep curl - 20kgx3x15 supersetted w/
    hanging leg raise - BWx3x10

    cardio - 400 cals

    easy but fun session. all the weight is low, same with the volume (relatively); ill be reverse dieting (somewhat) over the next 6 weeks, bringing 100 kcals / 25g CHO per week, and ill slowly add in a bit more volume onto my accessory work with that.

    i swap between two gyms pretty regularly nowadays so sometimes the numbers on accessory work will be skewed; like at the gym i was at tonight i did 20kg on the tricep pushdowns and it felt difficult, whereas at my other gym i use 35kg and can get 5 sets of 10.

    I also realised a mistake with my routine plan; workout A goes squat, row, pull up, bench; workout B goes squat, deadlift, bench. basically that means bench is going to be more inconsistent between workouts given that it'll be after different exercises on both days, and thus a complete linear progression may be a bit mucky. ill either just a) put benching right after squats, b) only add weight per week, or c) swap benching for OHP on workout B. ill probably go with B or C, as i have mentioned earlier I would rather do pulling movements before pushing as I want to work on imbalances
    PhD year 4
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  7. #1957
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    Jan 14

    FBR W1D3 A
    Squats - 80x3x5
    pendlay - 62.5x3x5
    chin ups - BWx3x10
    incline bench - 55x3x5
    tricep pushdown - 20x3x15
    db curls - 8kgx2x20
    hanging leg raise - BWx12,12,10

    - bah. crummy session tonight. lots of mental fog. weights weren't difficult but definitely something blocking my focus
    PhD year 4
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  8. #1958
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    Jan 16

    FBR W2D1 B
    Squats - 82.5x3x5
    deadlift - 130x5
    OHP - 45x3x5
    seated row - 67x10,9,8
    close grip pulldown - 47x3x10
    EZ curl shrugs - 20kgx2x16
    tricep pushdown - 15x4x10
    BB bicep curl - 25kgx12,11,11 superset w/
    hanging leg raise - BWx3x10
    db static hold - 24kgx2x1:10

    - good session tonight. deadlifts were heavier, yet looked and felt better than last week. not saying much given im using like 70% of my 1rm but still.

    - warmup tonight was a ton of mobility work and barbell complexes. got me pretty sweaty but really made the movements feel solid, thinking ill keep them in
    PhD year 4
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  9. #1959
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    Jan 19 / 20

    FBR W2D2 A
    Squats - 85x3x5
    Pendlay row - 65x3x5
    pull ups - BWx11,11,8
    incline bench - 57.5x3x5
    tricep pushdown - 15kgx4x12
    bicep curl machine - 23kgx3x15
    hanging leg raise - BWx3x10 ss w/
    face pulls - 10kgx3x15
    db static hold - 24kgx1:13,1:15

    FBR W2D3 B
    squats - 87.5x3x5
    deadlift - 130x5
    OHP - 47.5x3x5
    seated row - 67x10,10,8
    close grip pulldown - 47x10,12,10
    ez bar shrug - 20kgx18,16
    tricep pushdown - 15kgx4x12
    DB curls - 12kgx12,10,8
    db static hold - 24kgx1:05,0:50
    hanging leg raise - BWx12,10,10

    - had to get two sessions in back to back this week.
    PhD year 4
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  10. #1960
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    Feb 22

    FBR W3D1 A
    Squats - 90x3x5
    pendlay row - 67.5x3x5
    pull ups - 5kgx8,8,6,6,2 (to 30)
    bench - 60x3x5
    tricep pushdown - 20x4x10
    bb bicep curl - 25kgx13,13,11
    hanging leg raise - BWx10,11,10,10
    face pulls - 10kgx15,13,12
    PhD year 4
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  11. #1961
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    Feb 24 / 26

    FBR W3D2 B
    Squats - 92.5x3x5
    Deadlift - 135x5
    OHP - 50x3x5
    seated row - 67x3x10
    lat pulldown - 47x12 (mid-close grip), 12 (wide), 12 (wide)
    stiff-legged deadlift - 60x10
    DB shrugs - 12kgx2x20
    DB farmers hold - 24kgx2x1:00
    tricep pushdown - 15x13,13,13,12
    BB bicep curl - 25kgx13,12,12
    hanging leg raise - BWx13,10,10,10

    FBR W3D3 A
    Squats - 95x3x5
    Pendlay row - 70x3x5
    pull ups - 5kgx10,9,8,3 [to 30]
    Bench - 62.5x5x5
    tricep pushdown - 20x3x10,15x3 supersetted with/
    isolated bicep curl machine - 30kgx2x12,2x10
    hanging leg raise - Bx15,10,12,12
    Face pulls - 12.5kgx2x15

    - very much enjoying this new routine. hittin PR's all over the place, though not sayin much given the light weight.
    - threw in some extra volume for bench tonight's session because i really want to bench again and work meticulously on form and @ the weight im using it doesn't even feel like anything so bleh.
    - i wanted to keep hyperextensions or reverse hyperextensions in my routine for lower back work but every time i do them i always feel odd pangs in my back for a few days after (oddly enough). anyway so I gave some stiff legged conventionals a try on really light weight, keeping my hips super high and they felt heaps good for my lower back so I may keep them in for some light lower back work
    PhD year 4
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  12. #1962
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    March 1st

    FBR W4D1 B
    Squats - 97.5x3x5
    deadlift - 135x5
    bench - 65x5x5
    seated row - 67x11,10,10
    lat pulldown - 47x15,12,12 [wide grip]
    db shrugs - 14kgx20,17
    db static hold - 26kgx1:05,1:02
    tricep pushdown - 15x15,15,12
    Hanging leg raise - BWx4x10 superset w/
    DB curls - 10kgx12,12,20
    PhD year 4
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  13. #1963
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    March 3

    FBR W4D2 A
    Squats - 100x3x5
    Pendlay row - 72.5x3x5
    pull ups - 5kgx10,10,5,5
    OHP - 52.5kgx3x5
    tricep pushdown - 15x3x15 [all supersetted from here down]
    BB bicep curl - 25kgx3x10
    HLR - BWx4x10
    face pulls - 12.5kgx3x15

    good session! I did some new stretching / mobility drills (from http://www.defrancostraining.com/ask...tml#question04) and holy sht it made my hips feel so much better, now actually looking forward to deadlifting next session.

    still haven't added a belt on squats, which is awesome coz never done that much volume / weight beltless before
    PhD year 4
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    March 6

    FBR W4D3 B
    Squats - 102.5x3x5
    Deadlift - 140x5
    Bench - 67.5x5x5
    seated row - 67x11,11,10
    lat pulldown [wide grip] - 47x15,13,12
    DB shrugs - 14kgx2x20
    DB static holds - 26kgx1:15,0:55 [pretty much all supersetted from here down]
    tricep pushdown - 15x3x15
    hanging leg raise - BWx12,12,12,6
    BB bicep curl - 17.5kgx2x15

    squats are sloooowly starting to actually get kinda difficult. not to say they are hard, just requiring more push, and still not using a belt which ive never done before @ this weight so that is pretty awesome. everything else is moving up consistently and is feeling great too so I gotta say, so far, I am dayum happy with this progression scheme / routine. Deadlifts FLEW up today, seriously have never felt so good at this weight before, and after watching the video back my form (primarily my back) was spot on right where I want it - completely neutral spine, no rounding definitely owe that to stretching my piriformis for the first time ever lol (see previous post with link to stretching routine ive started)
    PhD year 4
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    March 8

    FBR W5D1 A
    Squats - 105x3x5
    pendlay row - 75x3x5
    pull ups - 5kgx10,8,7,5
    Bench - 70x3x5
    tricep pushdown - 15x3x15
    Hanging leg raise - BWx12,12,12,7 supersetted w/
    BB curls - 25kgx10,10,12
    face pulls - 12.5kgx3x15
    PhD year 4
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    March 10 / 12 / 15

    FBR W5D2 B
    Squat - 107.5x3x5
    Deadlift - 145x5
    OHP - 55x3x5
    Seated row - 67x12,11,10
    Lat pulldown - 47x15,14,12 [wide grip]
    DB shrugs - 16kgx20,16
    DB static hold - 26kgx1:00,0:46,0:40
    Tricep pushdown - 15x15,15,16
    Hanging leg raise - BWx10,12,12
    DB curl - 10kgx3x12 + 6kgx10

    FBR W5D3 A
    Squats - 110x3x5
    Pendlay row - 75x3x5
    pull ups - 5kgx9,9,7,5
    Bench - 72.5x3x5
    tricep pushdown - 15x3x15 supersetted w/
    hanging leg raise - BWx4x10
    BB bicep curl - 25kgx3x11
    face pulls - 12.5kgx2x15,7.5x20

    FBR W6D1 B
    Squats - 112.5x3x5
    Deadlift - 145x5
    Bench - 75x3x5
    seated row - 67x12,11,11
    Lat pulldown - 57x10,10,9
    DB shrugs - 16kgx20,17
    Tricep pushdown - 15kgx16,16,15
    Planks - BWx1:00,0:40
    BB Bicep curl - 25kgx12,11,11

    Failed to get an update in over the past week as i have been pretty busy with work related stuff. Long story short the past week hasn't felt the best, specifically squats and deadlifts (you can see I didn't move weight up between sessions on deadlifts). I will reset weight this coming session to last weeks starting weight for squats (107.5) and work back up - I'm doing this for the sake of longevity, my form felt slightly off on both and I didn't feel rested enough / that I was eating enough (still reverse dieting) and so I'd rather stop ramping weight up for 1 week to make sure things are spot on. This'll also have the advantage that my calories are higher than they were, and I will be more mindful of rest so hopefully with those things to consider that will make these next few sessions feel better and allow me to be more mindful.

    I also got fukked up over the weekend so that probably has something to do with how crum the last session felt. but other then squats and deads things are feeling pretty good- bench is coming along well etc
    PhD year 4
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    March 17 / 19

    FBR W6D2 A
    Squats - 115x3x5
    pendlay row - 77.5x3x5
    pull ups - 5kgx8,6,6
    chin ups - 5kgx2x5
    *pull ups are getting harder!
    OHP - 57.5x3x5
    tricep pushdown - 15kgx3x16 superset w/
    hanging leg raise - BWx15,12,13
    face pulls - 7.5kgx2x20
    bb bicep curl - 25kgx12,12,11

    - so obviously as can be seen i didn't end up moving the weight down, fortunately squats on this day felt really good (although somewhat crooked which i seem to have a consistent problem with) and i noticed a little flaw in my low bar technique which i tweaked and made these feel much better, so that motivated me to keep it going with the progression, i just have to remember that in a linear progression like this it isn't so much about how the individual sessions feel, just so long as i recover enough to get through the next session, which at this point seems to be going really well

    FBR W6D3 B
    Squats - 117.5x3x5
    Deadlift - 145x5
    Bench - 77.5x3x5
    Seated row - 67x3x12
    lat pulldown - 57x10,10,9
    DB shrugs - 16kgx20,18
    tricep pushdown - 20kgx10,10,8 supersetted w/
    hanging leg raise - BWx15,15,10+5
    db curls - 12kgx10,10,8

    today's session was difficult but went better than expected. i went for a run with my GF last night, which was aaaawesome, but impeded recovery somewhat and made my hips feel like sht so had to focus a ton on mobility etc between last night and now. soo with that being said squats were hard but definitely doable, deadlifts finally felt and looked decent at this weight; although my left hand grip came out on my 3rd rep so that threw me off and i had to reset - ill be buying some chalk ASAP for next session so that should fix that issue right up. anyway, definitely looking forward to my neck kcal bump up!!
    PhD year 4
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    March 23

    FBR W7D1 A
    Squats - 120x3x5
    Pendlay row - 80x3x5
    pull ups - BWx3x10
    bench press - 80x3x5
    tricep pushdown - 20x10,10,8 superset w/
    Hanging leg raise - BWx15,15,12
    face pulls - 7.5x2x20
    BB bicep curls - 25kgx3x12
    PhD year 4
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    March 24

    FBR W7D2 B
    Squats - 122.5x3x5
    deadlift - 150x5
    OHP - 60x3,3,2
    seated row - 77x6,5,5
    lat pulldown [wide grip] - 57x3x10
    DB shrugs - 16kgx20,19
    tricep pushdown - 20x10,10,9
    Hanging leg raise - BWx15,15,10+5
    DB bicep curl - 12.5kgx12,12,10

    - intense session. squats felt goood, but failed to hit my OHP reps unfortunately
    PhD year 4
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    March 26

    FBR W7D3 A
    Squats - 125x3x5
    pendlay row - 80x3x5
    *didn't move up from last session to focus on form
    pull ups - BWx3x10
    bench - 80x3x5
    *same as rows
    tricep pushdown - 20x3x10
    HLR - BWx15,15,10+5
    face pulls - 7.5x2x20
    DB curls - 10kgx12,20

    - very hard session. hardest so far. was gassy as fuk which made it very difficult to concentrate and to brace my core properly
    PhD year 4
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    March 29 / 31

    FBR W8D1 B
    Squats - 127.5x3x5
    Deadlift - 150x5
    Bench - 80x3x5
    Seated row - 77x6,5,5
    Lat pulldown - 57x11,10,10
    DB shrugs - 16kgx2x20
    Tricep pushdown - 20x10,10,9 superset w/
    Hanging leg raise - BWx10+5,10,10
    EZ bar curl - 20kgx3x10

    - no THIS session was the hardest so far. fukking squats KILLED me errggg

    FBR W8D2 A
    Squats - 130x3x5
    Pendlay row - 82.5x3x5
    Pull ups - 5kgx3x5
    Incline - 60x3x5
    Tricep pushdown - 20x10,10,8 superset w/
    Hanging leg raise - BWx3x15
    Face pulls - 7.5kgx2x20 superset w/
    BB curl - 30kgx3x6

    - this session went better than the previous (surprisingly), and i was anticipating squats to be a fail but actually they went OK - the first set anyway. felt way better than i anticipated, but the 2nd and 3rd set were very difficult and i literally came to a complete STOp on the 5th rep on my last set.. somehow got it moving again its kinda lol watching on the film but ehh got it done, i think my progression won't last too much longer unless i gain weight and I don't wanna gain too much so we'll see what happens.. my plan once i fail to hit the reps is to do light squats, say about 80% of 5rm, on the B workout, that way i get a little more recovery, still work the motor pattern, and it allows me to be fresher for deadlifts, which are starting to feell fukin tough which is kinda annoying coz i aint moving as much weight as i could be
    PhD year 4
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    April 2

    FBR W8D3 B
    Squats - 132.5x3x5
    deadlift - 150x5
    bench - 82.5x3x5
    seated rows [close grip attachment] - 77x8,7,6
    lat pulldown - 57x12,11,10
    db shrugs - 18kgx18,15
    tricep pushdown - 20x10,10,8 superset w/
    hanging leg raise - BWx3x15
    BB curl - 30kgx8,6,7


    - im actually surprised ive made it this far. tonight was actually a good session, great session in fact relative to the past few ones. not moving deadlifts up because past few sessions i haven't been as satisfied with my form (upper back slightly rounding), its not a huge deal and they actually felt good tonight otherwise but i figure im in this for the long haul i may as well aim for optimal safe technique. thinking of changing things up a little to work on this we'll see. bench was surprisingly hard as fuk tonight (surprising because both squats and deadlifts felt good)
    PhD year 4
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    April 4

    FBR W9D1 A
    Squats - 135x3x5
    Hanging leg raise - BWx3x15
    pendlay row - 70x4x5 *lowered due to elbow tendonitis
    pull ups - 5kgx5,6,6
    Incline bench - 62.5x5x5
    tricep pushdown - 15x15,15,15,10

    so squats went well tonight except the elbow tendonitis was UNBEARABLE, like literally fukking unbearable. whole session took me 3 hrs and as you can see i had to drop curls & face pulls, and dropped the weight from 85 to 70 on rows. but fukk the pain was so bad i couldn't even control my arms after, hence why my session was a bit wonky, i could not do any rows so instead of just sitting around waiting for the pain to go away i figured i should do any exercise not directly involving my arms, hence leg raises got moved up.

    anyway im just bitching but i srsly gotta do some home remedy sht bout it so it doesn't catch up with me.
    PhD year 4
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    April 7

    FBR W9D2 B
    Squats - 137.5x3x5
    Deadlift - 155x5
    Bench - 85x3x5
    seated row - 77x8,8,6
    lat pulldown - 57x12,12,10
    db shrugs - 18kgx20,16
    tricep pushdown - 20x11,10,9 supersetted w/
    hanging leg raise - BWx15,15,10+5
    BB curl - 30kgx8,7,7

    - i widened my grip somewhat tonight on squats and tendonitis was not nearly as bad, though i couldn't get the bar quite as low which affected my set up a little and the sets/reps themselves were toooough, but got them done. next session will be triple plates for 3 sets of 5 which is an enormous milestone for me as the most i have ever done for triple plates is for a triple during 5/3/1 awhile back and those were pretty horrid if i recall, so thats cool
    - im thinking ill either have to reset deadlifts, make squats on deadlift day light, or something else, as im finding it too difficult to not round my upper back slightly on deads after squatting. its certainly nothing crazy and i am feeling fine but as ive mentioned in the past id like to keep things as perfect/ optimal as possible
    PhD year 4
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    April 9

    FBR W9 D3 A
    Squats - 140x3x5
    Pendlay - 85x3x5
    Pull ups - 5kgx3x6
    Incline bench - 65x3x5
    Tricep pushdown - 20x11,10,10 superset w/
    hanging leg raise - BWx3x15
    isolated bicep curl - 50x15,15,12

    - triple plates for 3 sets of five!! been a goal for a long time and i got it tonight!
    PhD year 4
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    April 13

    i try my best to keep consistent with my workout days but i had a wedding on the weekend and got off my face drunk, which also meant nutrition was out the window, so had to push the session to today and unfortunately i've now caught the flu so a few not so good turnouts and it's gonna be a little bit of a set back. today's session was fukkin hard and i failed squats so dropped it to 80% of what i am at; funnily enough deadlifts felt quite nice after, at least in terms of minimal upper back rounding. anyway i'll try 142.5 again next session barring that i am not still feeling absolutely horrid

    FBR W10D1 B
    Squats - 142.5x3, 115x2x5
    Deadlift - 155x5
    Bench - 85x3x5
    seated row - 77x8,8,7
    lat pulldown - 57x12,12,10
    tricep pushdown - 20x11,10,10
    hanging leg raise - BWx3x15
    db shrugs - 17.5kgx2x20
    BB bicep curl - 30kgx2x8

    - pretty much everything was hard to get through, y'know that whole body aching you get when you have the flu like you become hyper sensitive to different temperatures and things hurt way more than they should. blaerg dno what im even saying this for
    PhD year 4
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    MIA Aussie checkin in, dude wonder why you got sick? You reckon it was from the partyin? Hows life going btw?
    - If you can't explain it simply, then you don't understand it well enough.

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    Originally Posted by addictR3 View Post
    MIA Aussie checkin in, dude wonder why you got sick? You reckon it was from the partyin? Hows life going btw?
    Holy **** where have you been?

    Well me too....I went MIA as well lol
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    Originally Posted by ilove2run View Post
    Holy **** where have you been?

    Well me too....I went MIA as well lol
    Haha yes its been ages hey, hope your doing well mate, I've been all over the world and also finished my studies, got on a cycling team and have just been over in Japan doing a tour.
    - If you can't explain it simply, then you don't understand it well enough.

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    Originally Posted by addictR3 View Post
    Haha yes its been ages hey, hope your doing well mate, I've been all over the world and also finished my studies, got on a cycling team and have just been over in Japan doing a tour.
    Legit!

    I'm currently studying in Canada (Vancouver BC) doing some awesome research on Nutrient Timing & Hematology (all performance related).

    What team are you on? I have friends on Jelly Belly.
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