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

    Notes:
    • Paused squats were fine.
    • Don’t know what the hell happened on the second set of 2ct bench. Triceps fatigue was crazy. Moved my grip a finger wider - feels better. More drive off the chest and shorter lockout felt more efficient. Also need to go a little lighter next week and pause a little longer. First 2-3 reps of each set were pretty quick pauses. I think that’s part of the reason why the RPE jumped so fast.
    • Don’t skip GPP work. Triceps work was harder than last time I was doing it consistently.
    • Lateral raises were fun. Gonna start with 20s for the first set next week and then drop to 15s.

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

    2ct Paused Bench Press
    135 x 6 @ 6
    155 x 6 @ 8
    165 x 6 @ 10
    155 x 6 @ 8
    155 x 6 @ 8

    Incline DB Bench Press
    55s x 17 @ 10
    55s x 12 @ 8
    55s x 12 @ 10

    Triceps Pressdown
    65 x 15
    65 x 13
    57.5 x 15

    Lateral Raise
    15s x 20
    20s x 14
    15s x 20

    Session Duration: 95min
    Session RPE: 7

    7 Day Average Weight: 184.9
    Waist Circumference: 33”
    Last edited by brandondmelton; 03-06-2020, 07:45 PM.

    Comment


    • 3/9/20
      Developmental Block
      Week 3 - Day 1

      Notes:
      • 335 was a solid [email protected] on squat. Felt pretty controlled - not too heavy, not an overshoot - even though I missgrooved a little at the bottom. Squat just keeps feeling better and better. Ready to start the momentum rolling.
      • Bench press was ok. Still unsure about where to stick my grip. I think I’m gonna go back to ring fingers on the rings. Middle finger on the rings felt too wide as things got heavier. Ring finger on rings felt much better. Stayed there for all the backoff sets.
      • My strict press always becomes less strict so fuck it. Just gonna make it beltless press.
      • Cable chest flys are fucking sweet. Chest pump, brah.

      Squat w/ belt
      335 x 1 @ 8
      280 x 5 @ 6.5
      280 x 5 @ 6.5
      280 x 5 @ 6
      e1rm: 362

      Bench Press w/ belt
      210 x 1 @ 8.5 (middle finger on rings)
      190 x 4 @ 8 (ring finger on rings)
      180 x 4 @ 7
      180 x 4 @ 7
      e1rm: 222

      Press, no belt
      95 x 11 @ 10
      80 x 12 @ 7
      80 x 12 @ 8

      Cable Chest Fly
      40 x 17 @ 9
      40 x 15 @ 9
      40 x 13 @ 9

      Session Duration: 100min
      Session RPE: 7

      7 Day Average Weight: 184.9
      Waist Circumference: 33”

      Comment


      • 3/10/20
        Developmental Block
        Week 3 - Day 2

        Notes:
        • Sumo again lol. I really wanna make this work. Trying a narrower stance today. Feels just as strong and no pain after working up to [email protected] No adductor pain after first backoff set, so that’s good news. Felt a little twinge in my back. Dropped load to 275 on second backoff set just to see. Felt fine. Went back up to 295 on last backoff set. Felt fine. Sweet, no back blowout.
        • Had to switch the angle of the incline bench to 30° from 15° because they got rid of the bench with a low incline option. Felt better with each set.
        • Controlled the descent of the leg press better. Felt stronger this week.

        Deadlift w/ belt (sumo)
        365 x 1 @ 8
        305 x 5 @ 6.5
        275 x 5 @ 5
        295 x 5 @ 6
        e1rm: 396

        Incline Bench Press (~30°)
        135 x 6 @ 7
        145 x 6 @ 8
        155 x 6 @ 9
        145 x 6 @ 8
        145 x 6 @ 7

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

        Iso Lateral High Row
        160 x 20
        160 x 20
        160 x 14

        Straight Arm Pulldown
        57.5 x 15
        55 x 18

        Session Duration: 95min
        Session RPE: 7

        7 Day Average Weight: 184.9
        Waist Circumference: 33”

        Comment


        • 3/11/20
          Developmental Block
          Week 3 - GPP

          Stationary Bike - 25min @ 6

          Cable Row
          120 x 20
          120 x 18
          120 x 15
          100 x 20

          Triceps Pressdown
          57.5 x 20
          65 x 20
          65 x 15

          Hammer Biceps Curl
          50 x 15
          60 x 15
          50 x 12

          7 Day Average Weight: 185.2
          Waist Circumference: 33”

          Comment


          • 3/12/20
            Developmental Block
            Week 3 - Day 3

            Notes:
            • Paused squats felt better and were stronger this week. Building some momentum.
            • Focused on making my pauses a legit 2ct this week. Nailed the pauses and felt much stronger this week. Inadvertently widened my foot stance and felt much stable - and much more familiar. Feels like how my bench felt at the end my last developmental block. It’s a good feeling.
            • Incline DB Bench was fine.

            2ct Paused Squat
            215 x 8 @ 6.5
            225 x 8 @ 7.5
            235 x 8 @ 8.5
            225 x 8 @ 7

            2ct Paused Bench Press
            135 x 6 @ 6
            155 x 7 @ 7
            170 x 6 @ 8.5
            165 x 6 @ 8.5

            Incline DB Bench Press
            65s x 12 @ 10
            55s x 12 @ 7
            55s x 12 @ 8

            Straight Bar Biceps Curl
            50 x 15
            50 x 12
            40 x 12

            Lateral Raise
            20s x 15
            15s x 20
            15s x 17

            Session Duration: 90min
            Session RPE: 7

            7 Day Average Weight: 185.5
            Waist Circumference: 33”

            Comment


            • 3/13/20
              Developmental Block
              Week 3 - Day 4

              Notes:
              • Wayyyyyy too big a jump on block pulls. All things considered they still felt pretty damn good though. Just dropped the backoff work to try and ease into training tolerance for sumo. Block pulls are fun.
              • Lost tightness and misgrooved last couple reps at 175. Dropped to 165 for backoff work.

              Block Pull, mid-shin (sumo)
              315 x 6 @ <6
              365 x 6 @ 9

              CGBP
              135 x 8 @ 6
              155 x 8 @ 7
              175 x 8 @ 10
              165 x 8 @ 8
              165 x 8 @ 8.5

              1-Arm DB Row
              80 x 10 each arm @ 6
              90 x 10 each arm @ 6
              105 x 10 each arm @ 7

              Straight Arm Pulldown
              65 x 17
              57.5 x 19

              Session Duration: 75min
              Session RPE: 7

              7 Day Average Weight: 185.5
              Waist Circumference: 33”
              Last edited by brandondmelton; 03-13-2020, 06:16 PM.

              Comment


              • 3/16/20
                Developmental Block
                Week 4 - Day 1

                Notes:
                • 345 felt good on squat. A little shifty out of the hole, but I don’t know how much the mirror is effecting that.
                • Bench press felt like shiiiiiiiiiiit today. Super wobbly on the descent like I forgot my touch-point. Still a little unsure of my grip width. Played around with both today, again. Gonna try the wider option next week.

                Squat w/ belt
                345 x 1 @ 8
                290 x 5 @ 7
                290 x 5 @ 6.5
                290 x 5 @ 6.5
                e1rm: 374

                Bench Press w/ belt
                205 x 1 @ 8.5 (ring fingers on rings)
                190 x 4 @ 9 (ring fingers on rings)
                180 x 4 @ 7.5 (ring fingers on rings)
                180 x 4 @ 6.5 (middle fingers on rings)
                180 x 4 @ 8 (ring fingers on rings)
                e1rm: 218

                Press, no belt
                95 x 12 @ 10
                80 x 12 @ 6.5
                80 x 12 @ 7
                80 x 12 @ 8

                Cable Chest Fly
                45 x 16 @ 8
                45 x 15 @ 9
                40 x 15 @ 8

                Session Duration: 100min
                Session RPE: 7

                7 Day Average Weight: 186.3
                Waist Circumference: 33.25”

                Comment


                • 3/17/20
                  Developmental Block
                  Week 4 - Day 2

                  Notes:
                  • Top single felt smooth on deadlift. Backoffs felt great too.
                  • Incline bench. What can I say? We’re not close friends.
                  • Leg press felt freaking great, too. Seems like everything is going pretty well right now except for bench. We’ll see what happens next week.
                  • Upper back work was done on the pulley machine in my parents’ garage. No clue about how much weight I used.

                  Deadlift w/ belt (sumo)
                  375 x 1 @ 8
                  315 x 5 @ 6.5
                  315 x 5 @ 6.5
                  315 x 5 @ 7
                  e1rm: 407

                  Incline Bench Press (~30°)
                  130 x 6 @ 6
                  140 x 6 @ 7
                  150 x 6 @ 8
                  150 x 6 @ 8
                  150 x 6 @ 8.5

                  Leg Press
                  405 x 10 @ 6
                  425 x 10 @ 6
                  455 x 10 @ 7
                  475 x 10 @ 8

                  Lat Pulldown, unilateral handles
                  some # of lbs x 20
                  some # of lbs x 17
                  some # of lbs x 15

                  Straight Arm Pulldown
                  some # of lbs x 20
                  some # of lbs x 18

                  Session Duration: 85min
                  Session RPE: 7

                  7 Day Average Weight: 186.7
                  Waist Circumference: 33.25”
                  Last edited by brandondmelton; 03-17-2020, 09:19 PM.

                  Comment


                  • 3/18/20
                    Developmental Block
                    Week 4 - GPP

                    Notes:
                    • Did today’s GPP in my parents’ garage so no clue how much weight was used.
                    • This past week was bad for slow weight gain. Gained 1.7lbs and ~0.25” on my waist circumference. No bueno.

                    Cable Row - unilateral handles
                    some # of lbs x 20
                    some # of lbs x 18
                    some # of lbs x 20
                    some # of lbs x 19

                    Triceps Pressdown
                    some # of lbs x 15
                    some # of lbs x 15
                    some # of lbs x 15

                    Cable Biceps Curl
                    some # of lbs x 15
                    some # of lbs x 15
                    some # of lbs x 15

                    7 Day Average Weight: 186.9
                    Waist Circumference: 33.25”

                    Comment


                    • 3/19/20
                      Pivot Block
                      Week 1 - Day 1

                      Notes:
                      • Well, the coronavirus is impacting training for who knows exactly how long. Looking at getting a home gym. Maybe gyms will be open. We’ll see. Until then gonna just make the best of it with the pulleys in my parents’ garage. Just gonna track the plate number since I don’t know how long this shit is gonna last.
                      • Gonna try and more or less maintain weight til we get back from vacation and see the status of the gym. If it’s still open and things look ok with COVID-19 then I might start another developmental block and go back to bulking. If not, then I’ll just focus on maintaining lean body mass while cutting until better equipment is available - either via home gym or a reopened gym.
                      • Not gonna track sRPE or session duration since it’s all pretty low fatigue stuff anyway.

                      Cable Chest Press
                      10 x 6 @ 6
                      11 x 6 @ 7
                      12 x 6 @ 8 x 3 sets

                      supersetted with

                      Leg Extension
                      11 x 10 @ 6
                      12 x 10 @ 7
                      13 x 10 @ 8 x 3 sets

                      Incline Cable Press
                      9 x 18 @ 10
                      9 x 12 x 2 sets

                      supersetted with

                      Cable Lateral Raise
                      1 x 18
                      1.5 x 20
                      1.5 x 18

                      7 Day Average Weight: 186.9
                      Waist Circumference: 33.125”

                      Comment


                      • 3/23/20
                        Pivot/Coronavirus Block
                        Week 2 - Day 1

                        DB Split Squat
                        50s x 12 @ 5
                        60s x 12 @ 6
                        70s x 12 @ 8
                        70s x 12 @ 8

                        Standing DB Press
                        40s x 12 @ 8
                        30s x 12 @ 6
                        35s x 12 @ 7
                        40s x 12 @ 8

                        1-Arm DB Row
                        70s x 12 @ 6
                        70s x 17 @ 7
                        70s x 20 @ 8
                        70s x 20 @ 8

                        Plank on forearms
                        1:10 @ 8
                        2:17 @ 9

                        7 Day Average Weight: 185.6
                        Waist Circumference: 33.125”

                        Comment


                        • 3/25/20
                          Pivot/Coronavirus Block
                          Week 2 - Day 2

                          3-0-0 Tempo DB Floor Press
                          60s x 12 @ 6
                          65s x 12 @ 7
                          70s x 12 @ 8
                          70s x 12 @ 8.5

                          DB Bulgarian Split Squat
                          30s x 12 @ 6
                          35s x 12 @ 7
                          40s x 12 @ 7
                          50s x 10 @ 8

                          Deficit Bodyweight Push-up
                          BW x 18 @ 6
                          BW x 20 @ 7
                          BW x 22 @ 8
                          BW x 15 @ 8

                          V-Sit
                          0:30 @ 8
                          0:38 @ 8

                          7 Day Average Weight: 184.7
                          Waist Circumference: 33.125”

                          Comment


                          • 3/27/20
                            Pivot/Coronavirus Block
                            Week 2 - Day 3

                            Single Leg RDL, two-handed
                            40s x 12 @ 6
                            45s x 12 @ 7
                            50s x 12 @ 8
                            50s x 12 @ 8

                            DB Bent-Over Row
                            50s x 15 @ 6
                            60s x 15 @ 7
                            70s x 15 @ 8
                            70s x 15 @ 8

                            DB Goblet Squat - Myoreps
                            70 x 31 @ 8
                            70 x 5
                            70 x 5
                            70 x 5
                            70 x 5
                            70 x 5

                            Side Plank on forearm
                            0:58 each side @ 9
                            0:45 each side @ 9

                            7 Day Average Weight: 184.2
                            Waist Circumference: 33”

                            Comment


                            • 3/30/20
                              Pivot/Coronavirus Block
                              Week 3 - Day 1

                              Notes
                              • Back at the pulley machine exercises in my parents’ garage. Weight notations are plate notations.
                              • Gonna stick to step-ups. That tempo shit sucks. Might try the cable goblet squats for day 3.

                              3-0-3 Tempo Cable Front Squat
                              19 x 12 @ 6
                              19 x 12 @ 7

                              Cable Weighted Step-Ups
                              10 x 12 each leg @ 7

                              Seated Cable Press
                              8 x 15 @ 6
                              9 x 14 @ 7
                              10 x 12 @ 8
                              10 x 10 @ 8
                              9 x 13 @ 8

                              Isolateral Lat Pulldown
                              9 x 20 @ 6
                              10 x 20 @ 7
                              12 x 15 @ 9
                              11 x 15 @ 8
                              10 x 17 @ 8

                              7 Day Average Weight: 185.6
                              Waist Circumference: 33.5”

                              Comment


                              • 3/31/20
                                Pivot/Coronavirus Block
                                Week 3 - GPP 1

                                Walk with 35lb Loaded Pack
                                x30min @ 6

                                Triceps Pressdown
                                12 x 15 @ 8
                                12 x 15 @ 8
                                13 x 15 @ 9

                                supersetted with

                                Cable Biceps Curl
                                10 x 12 @ 8
                                9 x 15 @ 9
                                9 x 13 @ 9

                                Bodyweight Plank on forearms
                                1:10 @ 9
                                1:30 @ 9

                                7-Day Average Weight: 185.8
                                Waist Circumference: 33.5”
                                Last edited by brandondmelton; 04-01-2020, 09:30 PM.

                                Comment

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