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  • 12/31/19 - 7 Weeks Out
    Specialization Block (low stress week)
    Week 1 - Day 2

    Deadlift w/ belt
    365 x 1 @ 8 (PR - 10lbs; 30lbs over previous cycles)
    385 x 1 @ 11*
    315 x 6 @ 8
    e1rm: 394
    *Tried to send it and see. Broke the bar 1” off the floor and put it back down. Maybe could’ve ground it out @10, but probably not worth it today. No biggie.

    Close Grip Bench Press
    205 x 1 @ 7.5
    190 x 4 @ 9
    e1rm: 225

    Squat, no belt
    225 x 8 @ 6
    235 x 8 @ 7
    245 x 8 @ 8

    Weight: 190.8
    Waist: 33.875”
    Last edited by brandondmelton; 12-31-2019, 03:52 PM.

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    • 1/1/20 - 7 Weeks Out
      Specialization Block
      Week 1 - GPP

      Straight Bar Biceps Curl
      45 x 22
      45 x 20
      45 x 19
      45 x 20
      45 x 16

      Straight Bar Laying Triceps Extension
      45 x 25
      45 x 20
      45 x 25
      45 x 25
      45 x 25

      Straight Bar “DB” Rows
      45 x 18 each arm
      45 x 20 each arm
      *these were more annoying than useful. Just gonna make up the missing volume on a different day when I can get to the gym.

      Weight: 191.4
      Waist: 34”
      Last edited by brandondmelton; 01-02-2020, 05:34 PM.

      Comment


      • 1/2/20 - 7 Weeks Out
        Specialization Block (low stress week)
        Week 1 - Day 3

        2ct Paused Squat w/ belt
        315 x 1 @ 8
        285 x 5 @ 9

        Bench Press, TnG
        225 x 1 @ 10*
        170 x 5 x 4 sets
        *oops.

        Close Grip Floor Press
        165 x 8 @ 6
        185 x 8 @ 8
        205 x 8 @ 10*
        *What happened to my RPE skills?!?

        Weight: 191.6
        Waist: 34”

        Comment


        • 1/7/20 - 6 Weeks Out
          Specialization Block
          Week 2 - Day 1

          Squat w/ belt
          345 x 1 @ 8
          320 x 4 @ 9
          295 x 4 x 2 sets
          e1rm: 373
          *No fun, but I knew this was coming. Last week must’ve been my peak condition. No fun having my [email protected] be 20lbs lower than last week, but on the upside I’m 30-35lbs up from the start of the last developmental block. Hopefully everything will time out to peak me for the mock meet. If not I’ll probably try adjusting some things “emerging strategies” style on the next run, because it seemed like I peaked pretty hard on my 6th exposure of the previous block. And by my count the mock meet will be my 8th exposure of this block. Or who knows, maybe it’s squatting into this damn mirror again or going back to training in the AM instead of mid-afternoon. OR MAYBE IT WAS JUST AN OFF DAY! Not gonna overthink it and expect the best.

          Bench Press, paused
          225 x 1 @ 8.5
          215 x 3 @ 9.5
          200 x 3 x 3 sets
          e1rm: 239
          *I think I prefer wearing flats for bench. Switched to flats and dropped the belt and everything felt better after a wonky top single.

          3ct Paused Bench Press
          145 x 6 @ 6.5
          155 x 6 @ 7.5
          170 x 6 @ 9.5
          160 x 6 x 2 sets

          Weight: 190.4
          Waist: 34”

          Comment


          • 1/9/20 - 6 Weeks Out
            Specialization Block
            Week 2 - Day 2

            Deadlift w/ belt
            385 x 1 @ 9 (PR - 20lbs)
            345 x 4 @ 9
            315 x 4 x 2 sets
            e1rm: 402

            Close Grip Bench Press
            210 x 1 @ 8
            195 x 4 @ 8*
            195 x 4 @ 8
            195 x 4 @ 9
            e1rm: 227
            *195 was @8 instead of @9 I did repeat sets instead of a 5% load drop.

            Squat, no belt
            225 x 8 @ 6
            235 x 8 @ 7
            245 x 8 @ 7.5
            245 x 8 @ 8

            Weight: 190.8
            Waist: 34”

            Comment


            • 1/10/20 - 6 Weeks Out
              Specialization Block
              Week 2 - Day 3

              2ct Paused Squat w/ belt
              315 x 1 @ 9
              295 x 3 @ 9
              275 x 4 @ 9
              *adductor/knee feeling a little sensitive this morning. See what happens tomorrow for paused deadlifts.

              Bench Press, TnG
              205 x 1 @ 8
              165 x 5 x 5 sets

              Wide Grip Bench Press
              135 x 8 @ <6
              155 x 8 @ 6
              175 x 8 @ 8
              175 x 8 @ 8.5
              *repeat @8 set since I never got up to @9 and ran out of time.

              Weight: 190.8
              Waist: 34.25”

              Comment


              • 1/11/20 - 6 Weeks Out
                Specialization Block
                Week 2 - Day 4

                2ct Paused Deadlift w/ belt
                315 x 1 @ 6 for bar speed, @12 for post-set pain*
                *adductor pissed off. Fuck. Not tolerable. Gonna post on the Pain/Rehab forum. Not sure if pushing through further increased intensity is gonna be good right now.

                2ct Paused Bench Press
                205 x 1 @ 8
                195 x 3 @ 9
                185 x 3 x 2 sets

                Belt Squat
                585 x 8 @ 7
                635 x 8 @ 9
                605 x 8 @ 8

                Weight: 189.6
                Waist: 34”
                Last edited by brandondmelton; 01-11-2020, 03:37 PM.

                Comment


                • 1/21/20
                  Hypertrophy Block
                  Week 1 - Day 1

                  Back from a little week-long hiatus. After seeking some guidance from the pain/rehab team on the forum, Austin advised me not to continue pushing the intensity up on my deadlifts. As a result, I’m no longer particularly keen on moving forward with the mock meet. All in all, I’m not too broken up about it. My run with the strength programming was pretty enjoyable and profitable. Set some nice PRs along the way.

                  So the current plan is to pivot to a hypertrophy block or two where I’ll either (1) work on rehabbing/more slowly introducing sumo, or (2) work on conventional. Gonna follow Jordan’s nutrition advice and try to eliminate some excess fat accumulation before going back to getting maximally jacked. Goal is to get down to a 32-33” waist before bulking back up to around 34”. Looking forward to establishing a nice base upon which to build some new PRs in a few months!

                  HBBS w/ belt
                  225 x 8 @ 6
                  245 x 8 @ 7
                  255 x 8 @ 8
                  e1rm: 350

                  Press w/ belt
                  95 x 8 @ 6
                  100 x 8 @ 7
                  105 x 8 @ 8

                  High Incline DB Bench Press
                  55s x 15 @ 10
                  55s x 12
                  50s x 12

                  7 Day Average Weight: 187.6
                  Waist Circumference: 34”
                  Last edited by brandondmelton; 01-27-2020, 02:32 PM.

                  Comment


                  • 1/24/20
                    Hypertrophy Block
                    Week 1 - Day 2

                    All in all a good session. Conventional felt pretty damn good with my e1rm matching the e1rm from my recent sumo PR. We’ll see in later blocks how that transfers as intensity increases. Bench press e1rm was down, but that’s not surprising with a x8 protocol. Paused bench for high volume sets seems to fatigue much more quickly than TnG for the same volume. Weight is trending down, which is the plan. Hopefully my waist will start to trend down pretty soon as well, since that’s really the main point of this phase of training anyway.

                    Conventional Deadlift w/ belt
                    275 x 8 @ 7
                    285 x 8 @ 7
                    295 x 8 @ 8
                    e1rm: 403

                    Bench Press w/ belt, paused
                    155 x 7 @ 6*
                    160 x 8 @ 8
                    165 x 7 @ 9
                    e1rm: 211
                    *counting higher than 6 is hard.

                    Belt Squat
                    495 x 12 @ 7
                    525 x 12 @ 8
                    545 x 12 @ 9

                    7 Day Average Weight: 186.8
                    Waist Circumference: 34”
                    Last edited by brandondmelton; 01-24-2020, 09:28 PM.

                    Comment


                    • 1/25/20
                      Hypertrophy Block
                      Week 1 - Day 3

                      Pretty happy with the mock-SSB squat setup with the cambered bar. Feels very similar to a front squat without the limitation of the front rack position. Overshot the incline bench, but you live and you learn.

                      Cambered Bar Squat
                      205 x 8 @ 7
                      215 x 8 @ 8
                      225 x 8 @ 9

                      High Incline Bench Press
                      ​​​​​​​115 x 10 @ 7
                      125 x 10 @ 8
                      135 x 10 @ 9

                      Low Incline DB Bench Press
                      55s x 13 @ 6*
                      60s x 12
                      55s x 12
                      *my dumbass forgot the AMRAP protocol.

                      Iso-Lateral High Row
                      160 x 20 @ 7
                      170 x 16 @ 9

                      7 Day Average Weight: 186.8
                      Waist Circumference: 33.75”

                      Comment


                      • 1/27/20
                        Hypertrophy Block
                        Week 2 - Day 1

                        Got some good work in today. Happy to see my weight and waist trending down together.

                        HBBS w/ belt
                        225 x 8 @ 6
                        245 x 8 @ 7
                        265 x 8 @ 8.5
                        e1rm: 356

                        Press w/ belt
                        95 x 8 @ 7
                        100 x 8 @ 8
                        105 x 8 @ 9

                        High Incline DB Bench Press
                        60s x 12 @ 10
                        50s x 12
                        50s x 8*
                        *need to either rest 3+ min or drop weight.

                        DB Lateral Raise
                        15s x 19
                        15s x 14

                        Straight Bar Biceps Curl
                        50 x 15
                        50 x 11

                        7 Day Average Weight: 186.9
                        Waist Circumference: 33.625”
                        Last edited by brandondmelton; 01-27-2020, 02:41 PM.

                        Comment


                        • 1/28/20
                          Hypertrophy Block
                          Week 2 - Day 2

                          Conventional Deadlift w/ belt
                          275 x 8 @ 7
                          285 x 8 @ 8
                          295 x 8 @ 9
                          e1rm: 390

                          Bench Press w/ belt, paused
                          135 x 8 @ 6
                          150 x 8 @ 7.5
                          165 x 8 @ 9
                          e1rm: 218

                          Belt Squat
                          495 x 12 @ 7
                          525 x 12 @ 8
                          545 x 12 @ 9

                          Leg Extension
                          90 x 15
                          110 x 15

                          7 Day Average Weight: 186.8
                          Waist Circumference: 33.625”

                          Comment


                          • 1/30/20
                            Hypertrophy Block
                            Week 2 - Day 3

                            Cambered Bar Squat
                            205 x 8 @ 6
                            215 x 8 @ 7
                            225 x 8 @ 8

                            High Incline Bench Press
                            115 x 10 @ 6
                            125 x 10 @ 7.5
                            135 x 10 @ 9

                            Low Incline DB Bench Press
                            65s x 10 @ 10
                            55s x 12 x 2 sets

                            7 Day Average Weight: 186.4
                            Waist Circumference: 33.5”

                            Comment


                            • 2/3/20
                              Hypertrophy Block
                              Week 3 - Day 1

                              Well, back to low bar after about 4 weeks. Felt pretty weird. Not bad. Just weird. By the time I finished my sets I started feeling more comfortable with the technique. Lost some strength over the last four weeks, for sure. But probably not more than expected. Just need to be smarter with my time between blocks. One thing I learned in my time away from the competition variations is that I don’t really like taking time away from them. So I’ll utilize that info as I plan for future training blocks.

                              Squat w/ belt
                              255 x 6 @ 6
                              265 x 6 @ 7
                              275 x 6 @ 8
                              285 x 6 @ 9
                              e1rm: 357

                              Bench Press w/ belt
                              155 x 5 @ 6
                              165 x 5 @ 7
                              175 x 5 @ 8
                              175 x 5 @ 8.5
                              165 x 5 @ 7.5
                              e1rm: 217

                              Seated DB Press - Myoreps
                              45s x 15 @ 9
                              45s x 5
                              45s x 4
                              45s x 3
                              Total Reps: 27

                              Session Duration: 75 min
                              Session RPE: 7

                              7 Day Average Weight: 185.7
                              Waist Circumference: 33.5”
                              Last edited by brandondmelton; 02-03-2020, 05:20 PM.

                              Comment


                              • 2/4/20
                                Hypertrophy Block
                                Week 3 - Day 2

                                Back to sumo. Felt good at first but as I continued on I could feel the irritation in my adductor. Well, that was a fun experiment. Back to conventional lol. Also, I really fucking hate the press.

                                Deadlift w/ belt (sumo)
                                275 x 6 @ 5
                                285 x 6 @ 6
                                295 x 6 @ 7
                                295 x 6
                                e1rm: 390

                                Press w/ belt
                                100 x 5 @ 6
                                105 x 5 @ 7
                                110 x 5 @ 8
                                105 x 5 x 2 sets
                                e1rm: 136

                                DB Split Squat
                                40s x 12 each leg @ 5
                                45s x 12 each leg @ 6.5
                                50s x 12 each leg @ 8

                                Session Duration: 80
                                Session RPE: 7

                                7 Day Average Weight: 185.5
                                Waist Circumference: 33.25”
                                Last edited by brandondmelton; 02-04-2020, 01:59 PM.

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