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  • 2/6/20
    Hypertrophy Block
    Week 3 - Day 3

    Had to switch days 3 and 4 because somebody was in the squat rack and I didn’t have time to wait.

    RDL
    225 x 8 @ 6
    245 x 8 @ 7
    255 x 8 @ 8
    255 x 8

    CGBP
    135 x 10 @ 6
    145 x 10 @ 7
    155 x 10 @ 8
    155 x 10 x 2 sets

    Pendlay Row
    205 x 13 @ 10
    185 x 12 x 2 sets

    Adductor Machine
    150 x 10 x 2 sets

    Session Duration: 80
    Session RPE: 7

    7 Day Average Weight: 185.4
    Waist Circumference: 33.25”

    Comment


    • 2/7/20
      Hypertrophy Block
      Week 3 - Day 3

      Cambered Bar Squat (mock SSB)
      185 x 10 @ 6
      205 x 10 @ 7
      215 x 10 @ 8
      215 x 10 @ 9

      Bench Press, TnG
      145 x 8 @ 6
      155 x 8 @ 7
      175 x 8 @ 9*
      155 x 8 x 2 sets
      *loaded 10s instead of 5s laaaaaaaame.

      Flat DB Bench Press - Myoreps
      60s x 13 @ 8
      60s x 5
      60s x 4
      60s x 3
      Total Reps: 25

      Lat Pulldown
      120 x 20 @ 9
      120 x 15 @ 9

      Session RPE: 6.5
      Session Duration: 65 min

      7 Day Average Weight: 185.4
      Waist Circumference: 33.5”

      Comment


      • 2/10/20
        Hypertrophy Block
        Week 4 - Day 1

        Squat w/ belt
        255 x 6 @ 6
        265 x 6 @ 7
        275 x 6 @ 8
        275 x 6 @ 8
        275 x 6 @ 8.5
        e1rm: 352

        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
        165 x 5 @ 7
        e1rm: 217

        Seated DB Press - Myoreps
        45s x 15 @ 9
        45s x 5
        45s x 5
        45s x 4
        45s x 4
        45s x 4
        Total Reps: 37

        DB Chest Fly
        20s x 20 @ 9
        20s x 15 @ 8

        Gliding Ab Machine
        40 x 15
        30 x 15

        Session Duration: 105 min
        Session RPE: 7

        7 Day Average Weight: 185.6
        Waist Circumference: 33.5”

        Comment


        • 2/11/20
          Hypertrophy Block
          Week 4 - Day 2

          Gonna try and stick with sumo and get my adductor ok with it. A little discomfort as sets got heavier today. But tolerable. No pain during the sets and it seems to slowly dissipate once the set is over. Just gonna try and be careful to not overdo it, maybe switch day 4 deadlifts to something like a 6-0-0 tempo sumo instead of RDLs. Also gonna add in some adductor GPP work as well as slowing down the increase in volume.

          Split squats fucking suck. My capacity to clear metabolic waste from high rep sets is shit. It definitely bled over from split squats into pulldowns and pressdowns.

          Deadlift w/ belt (sumo)
          275 x 6 @ 5
          295 x 6 @ 6.5
          315 x 6 @ 8
          315 x 6 @ 9
          e1rm: 403

          Press w/ belt
          100 x 5 @ 6
          105 x 5 @ 7
          110 x 5 @ 8
          110 x 5 @ 8.5
          110 x 5 @ 9
          e1rm: 136

          DB Split Squat
          45s x 12 each leg @ 6
          50s x 12 each leg @ 7
          55s x 12 each leg @ 8
          55s x 12 each leg @ 8

          Lat Pulldown
          120 x 20
          120 x 15

          Triceps Pressdown
          65 x 15
          65 x 12

          Session Duration: 95
          Session RPE: 7

          7 Day Average Weight: 185.6
          Waist Circumference: 33.5”
          Last edited by brandondmelton; 02-11-2020, 02:11 PM.

          Comment


          • 2/12/20
            Hypertrophy Block
            Week 4 - GPP

            Cable Row
            120 x 20
            120 x 20
            120 x 17
            120 x 15

            Triceps Pressdown
            65 x 15
            65 x 15
            65 x 15

            Hammer Biceps Curl
            25s x 15
            25s x 13
            20s x 15

            Adductor Machine w/ 4-2-0 tempo
            160 x 5

            Crunch Machine
            100 x 15
            100 x 13

            7 Day Average Weight: 185.7
            Waist Circumference: 33.375”
            Last edited by brandondmelton; 02-14-2020, 11:29 AM.

            Comment


            • 2/12/20
              Hypertrophy Block
              Week 4 - Day 3

              Had to train this evening after having already done GPP before work this morning. “I’ll take a fRiEd CnS with a double side of OvErTrAiNiNg, please.”

              Trained at the university gym so didn’t have a cambered bar to use for my makeshift SSB. Just did HBBS instead. Also, the benches were dog shit. Felt like a damn slip-n-slide.

              HBBS
              205 x 10 @ 6
              225 x 10 @ 7
              235 x 10 @ 8
              235 x 10 @ 9
              225 x 10 @ 8.5

              Bench Press, TnG
              135 x 8 @ 6
              155 x 8 @ 7
              165 x 8 @ 8
              165 x 8 @ 8.5
              155 x 8 @ 7

              Flat DB Bench Press - Myoreps
              55s x 15 @ 8
              55s x 5
              55s x 5
              55s x 5
              55s x 5
              55s x 4
              Total Reps: 39

              Session RPE: 7
              Session Duration: 75 min

              7 Day Average Weight: 185.7
              Waist Circumference: 33.375”
              Last edited by brandondmelton; 02-12-2020, 10:03 PM.

              Comment


              • 2/14/20
                Hypertrophy Block
                Week 4 - Day 4

                Decided to split the deadlift volume today between RDLs and 3-0-0 tempo sumo deadlifts. First time doing them - felt pretty good. Gonna keep these in for a bit I think.

                RDL
                225 x 8 @ 6
                235 x 8 @ 7
                245 x 8 @ 8

                3-0-0 Tempo Sumo Deadlift
                245 x 8 @ 7
                245 x 8 @ 7

                CGBP
                135 x 10 @ 6
                150 x 10 @ 7.5
                160 x 10 @ 9
                160 x 9 @ 10
                150 x 10 @ 7.5

                Chest Supported Row
                180 x 17 @ 10
                190 x 12 x 2 sets

                Lateral Raise
                15s x 20
                15s x 20

                Adductor Machine w/ 4-2-0 tempo
                170 x 5

                Session Duration: 95
                Session RPE: 7

                7 Day Average Weight: 186.0
                Waist Circumference: 33.5”

                Comment


                • 2/18/20
                  Pivot/ Low Stress Week
                  Day 1

                  I hate coming back to singles after some time off. Such a psychological challenge. Gotta keep reminding myself that my 1RM only matters on meet/test day. Also this mini-cut might be effecting things a little bit. Short term set-backs toward the end of long term progress. After looking back at my log the drop in strength performance isn’t as steep as it felt. The average e1rm for my squat the week before and after my peak week from my last developmental block was about 368 - so I dropped about 8% strength from my last block (not including the big spike on peak week). Bench press faired a little better, dropping about 5% (not including the big spike on peak week). Glad I checked the log. I feel much better about where I’m at now and my ability to retain strength without practicing singles all the time.

                  Squat w/ belt
                  315 x 1 @ 8
                  285 x 5 @ 8
                  e1rm: 340

                  Bench Press w/ belt
                  205 x 1 @ 8.5
                  185 x 4 @ 9
                  e1rm: 218

                  Strict Press
                  95 x 12 @ 10
                  85 x 12 x 2 sets
                  e1rm: 139

                  Abs - Hammer Strength Crunch
                  40 x 15
                  50 x 12
                  40 x 13

                  Session Duration: 65min
                  Session RPE: 6

                  7 Day Average Weight: 185.6
                  Waist Circumference: 33”
                  Last edited by brandondmelton; 02-18-2020, 05:10 PM.

                  Comment


                  • 2/20/20
                    Pivot/ Low Stress Week
                    Day 2

                    Deadlift w/ belt (sumo)
                    385 x 1 @ 9.5
                    325 x 5 @ 8.5
                    e1rm: 395

                    Press w/ belt
                    125 x 1 @ 8
                    115 x 4 @ 8
                    e1rm: 135

                    Leg Press
                    385 x 10 @ 7
                    405 x 10 @ 8
                    425 x 10 @ 9

                    Session Duration: 55min
                    Session RPE: 5

                    7 Day Average Weight: 185.0
                    Waist Circumference: 33”

                    Comment


                    • 2/21/20
                      Pivot/ Low Stress Week
                      Day 3

                      2ct Paused Squat
                      205 x 8 @ 7
                      225 x 8 @ 8
                      235 x 8 @ 9

                      2ct Paused Bench Press
                      155 x 6 @ 7
                      165 x 6 @ 8
                      175 x 6 @ 9

                      Incline DB Bench Press
                      55s x 12 @ 10
                      50s x 12 @ 9
                      45s x 12 @ 7

                      Session Duration: 60min
                      Session RPE: 5

                      7 Day Average Weight: 184.5
                      Waist Circumference: 33”

                      Comment


                      • 2/22/20
                        Pivot/ Low Stress Week
                        Day 4

                        Just ran straight sets @7ish for SLDL. Adductor/hamstring feeling kinda tender and wanna ease back into conventional pulling patterns to try and avoid back sensitization. Not trying to overdo things early - especially not on a low stress week. Might try conventional next week.

                        SLDL
                        275 x 6 x 3 sets

                        WGBP (index finger on rings)
                        155 x 8 @ 7
                        165 x 8 @ 8
                        175 x 8 @ 9

                        1-Arm DB Row
                        70 x 10 @ 6
                        80 x 10 @ 7
                        90 x 10 @ 8

                        V-Grip Pulldown
                        120 x 20
                        120 x 16
                        100 x 17

                        Session Duration: 50min
                        Session RPE: 7 (adductor)

                        7 Day Average Weight: 184.2
                        Waist Circumference: 33”
                        Last edited by brandondmelton; 02-22-2020, 05:02 PM.

                        Comment


                        • 2/26/20
                          Developmental Block
                          Week 1 - Day 1

                          Well, a Texas Power Bar showed up at the gym today. So that’s cool. Squat felt much better this week. Bench too. Felt a little fatigue in my back on strict press. Kinda weird - whatever. Happy with this training session and the new barbell, for sure. After looking at some video from my last set of squats, I realized that I’m squatting 2-3” deeper than necessary all of a sudden. Gonna try and get that tightened up and see where this block leads. I’m pretty optimistic as it’s the first week of the block and I’m back to the same numbers as the sixth week of my last developmental block. Looking forward to making some gains and hopefully hitting that peak condition again.

                          Squat w/ belt
                          335 x 1 @ 8
                          300 x 5 @ 9
                          275 x 5 @ 7
                          275 x 5 @ 7
                          e1rm: 362

                          Bench Press w/ belt
                          205 x 1 @ 8
                          190 x 4 @ 9
                          175 x 4 @ 7.5
                          175 x 4 @ 7
                          175 x 4 @ 7
                          e1rm: 222

                          Strict Press
                          95 x 12 @ 10
                          85 x 12 @ 8
                          85 x 11 @ 10

                          Session Duration: 105min
                          Session RPE: 7

                          7 Day Average Weight: 184.3
                          Waist Circumference: 33”
                          Last edited by brandondmelton; 02-27-2020, 12:28 AM.

                          Comment


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

                            Notes:
                            • Deadlift felt damn good today. 365 moved really well. 325 got a little sketchy with positioning on the fifth rep, and yet my shit did not snap.
                            • Low incline bench was pretty weird at first. Took me til my last set to figure out how to use any leg drive for stability.
                            • Finally squeezed in some upper back work today, too.

                            Deadlift w/ belt (conventional)
                            365 x 1 @ 8
                            325 x 5 @ 9
                            295 x 5 @ 7
                            295 x 5 @ 7
                            e1rm: 394

                            Low Incline Bench Press
                            135 x 6 @ 6
                            155 x 6 @ 8
                            165 x 6 @ 9
                            150 x 6 @ 7.5
                            150 x 6 @ 7

                            Leg Press
                            385 x 10 @ 6
                            405 x 10 @ 7
                            425 x 10 @ 8
                            425 x 10 @ 8

                            Lat Pulldown
                            120 x 20
                            120 x 16
                            120 x 14

                            Session Duration: 95min
                            Session RPE: 7

                            7 Day Average Weight: 184.4
                            Waist Circumference: 33”
                            Last edited by brandondmelton; 02-28-2020, 02:50 AM.

                            Comment


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

                              Notes:
                              [email protected] on squat felt a little weird. Still taking a sec for me to iron out my technique for low bar. I have a tendency to try and stay too upright on the descent. On my back-off sets I just focused on staying balanced and things started feeling better.
                              • Bench press in the rack feels weird too. Having a hard time unracking the bar and staying tight due to the height of the rack. Is what it is. Might try a lower setting next week.
                              • Strict press was annoying. Need to go heavier on AMRAP and lighter on the backoff sets.

                              Squat w/ belt
                              335 x 1 @ 8
                              295 x 5 @ 8
                              275 x 5 @ 7
                              275 x 5 @ 7
                              e1rm: 362

                              Bench Press w/ belt
                              210 x 1 @ 8
                              195 x 4 @ 9.5
                              180 x 4 @ 8
                              180 x 4 @ 7.5
                              e1rm: 228

                              Strict Press
                              95 x 13 @ 10
                              85 x 12 @ 8
                              85 x 10 @ 10

                              Session Duration: 95min
                              Session RPE: 7

                              7 Day Average Weight: 184.7
                              Waist Circumference: 33”
                              Last edited by brandondmelton; 03-02-2020, 02:24 PM.

                              Comment


                              • 3/3/20
                                Developmental Block
                                Week 2 - Day 2

                                Notes:
                                • Overshot [email protected] on deadlift. Replaced the [email protected] with one additional load drop set.
                                • Low incline bench felt stronger this week. Still not sure how much I like this variation though, to be honest. It’s probably good for me though.

                                Deadlift w/ belt (conventional)
                                365 x 1 @ 9
                                295 x 5 @ 7
                                295 x 5 @ 7
                                295 x 5 @ 7
                                e1rm: 382

                                Low Incline Bench Press
                                135 x 6 @ 5
                                155 x 6 @ 7.5
                                165 x 6 @ 8.5
                                155 x 6 @ 7
                                155 x 6 @ 7

                                Leg Press
                                385 x 10 @ 6
                                405 x 10 @ 8
                                425 x 10 @ 9
                                405 x 10 @ 8

                                Lat Pulldown
                                120 x 20
                                120 x 18
                                120 x 10 + 100 x 8
                                Total Reps: 56

                                Session Duration: 80min
                                Session RPE: 7

                                7 Day Average Weight: 184.8
                                Waist Circumference: 33”

                                Comment

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