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  • 5/9/20
    Pivot/Coronavirus Block
    Week 7 - Day 3 (Low Stress Week)

    Bro sesh!!!! Impromptu upper body day! Couldn’t do it. Decided to at least throw in some leg extensions.

    High Incline Cable Chest Press
    9 x 10 @ 6
    10.5 x 10 @ 8
    11 x 8 @ 9

    Leg Extension
    13 x 15 @ 10
    12 x 12
    13 x 12

    Flat Cable Chest Press
    12 x 10 @ 10
    10 x 11
    9 x 10

    7 Day Average Weight: 184.7

    Comment


    • 5/12/20
      Pivot/Coronavirus Block
      Week 8 - Day 1

      Cable Loaded Step Up
      12 x 8 each leg @ 6
      14 x 8 each leg @ 7
      16 x 8 each leg @ 8
      16 x 8 each leg @ 8

      Cable Seated Press
      10 x 8 @ 6
      10.5 x 8 @ 7
      11 x 8 @ 8
      11 x 8 @ 8

      High Incline Cable Chest Press
      11.5 x 10
      9.5 x 12
      9.5 x 12

      7 Day Average Weight: 183.7

      Comment


      • 5/13/20
        Pivot/Coronavirus Block
        Week 8 - GPP 1

        Elliptical - 25min @ 6

        Lat Pulldown
        12 x 19
        12 x 17
        12 x 16

        1-Arm Triceps Pressdown
        6 x 14 each arm
        6 x 14 each arm

        superset with

        1-Arm Cable Biceps Curl
        4 x 14 each arm
        4 x 13 each arm

        7 Day Average Body Weight: 183.4

        Comment


        • 5/14/20
          Pivot/Coronavirus Block
          Week 8 - Day 2

          Notes
          • Got some plates on the way that should arrive Tuesday and should be enough to front squat, row, bench press (floor press til the bench gets here), and overhead press with. Might be enough to do some higher rep DL sets with - especially if I throw bands on.
          • Average weight down two el bees in the last week. Waist measurement went down about 0.5” as well. So that’s cool. I think the plan will be to continue the deficit and reduce my waist circumference until either (1) enough plates come to train the comp lifts for real, or (2) I reach sub-32” - whichever comes first.

          Nordic Hamstring Curl
          BW x 6 @ 6
          BW x 7 @ 7
          BW x 8 @ 8
          BW x 8 @ 8

          Cable Chest Press
          10 x 8 @ 6
          10.5 x 8 @ 7
          11 x 8 @ 8
          11 x 8 @ 8

          Leg Extension
          10 x 12 @ 6
          12 x 12 @ 7
          13 x 12 @ 8
          13 x 12 @ 8

          7 Day Average Weight: 183.2
          Last edited by brandondmelton; 05-14-2020, 11:43 PM.

          Comment


          • 5/15/20
            Post-Rona Reintroduction Block
            Week 1 - Day 1

            Notes:
            • Holy shit we’re back!! Don’t know who’s following this log (probably nobody), but if anyone is I’m gonna be logging my training on my Instagram this time around @brandon_melton. Still waiting on more weight and some other fun things. So some of the jumps in weight and exercise selection choices are a little different than normal. But we’re training with barbells again!!
            • Squat felt pretty damn good. Moved my stance in a little from the pre-rona era. Felt pretty good. I seem to have lost somewhere between 5-7% off my e1rm. I’m pretty damn happy about that.
            • Decided to go heavier than I probably should’ve on OHP because why not. 125 felt pretty good, actually, even though I don’t like pressing in general.
            • Floor press felt fun too. Can feel that I’m not too used to having weight in my hands any more. Felt kinda shaky and weird in my wrists. But that’ll all be back quick too.
            • Overall I’m excited to build from here and get strong. Still not sure what the hell I’m doing nutrition-wise. Probably gonna try and slowly gain some weight here pretty soon.

            Comp Squat
            215 x 6 @ 5 (whatever that means)
            235 x 6 @ 6
            265 x 6 @ 7
            e1rm: 348

            Overhead Press
            85 x 6 @ 5 (how can you even know this??)
            105 x 6 @ 7
            125 x 2 @ 10 (just for fun)

            Floor Press
            175 x 8 @ 6
            195 x 8 @ 7
            175 x 8 @ 6

            7-Day Average Weight: 183.0

            Video: https://www.instagram.com/p/CAOTaYop...d=ohik4mbhuu1p
            Last edited by brandondmelton; 05-16-2020, 11:50 AM.

            Comment


            • 5/16/20
              Post-Rona Reintroduction Block
              Week 1 - Day 2

              Notes:
              • Deadlift took the biggest hit I think. Hard to tell since I wasn’t training conventional. Felt good, though.
              • Pin press was fun too.

              Comp Deadlift (Conventional)
              235 x 6 @ 5
              265 x 6 @ 6
              285 x 6 @ 7
              e1rm: 375

              Floor Press
              175 x 4 @ 5
              195 x 4 @ 6
              215 x 4 @ 7

              Pin Press
              85 x 6 @ 5
              105 x 6 @ 7
              105 x 6 @ 7

              7-Day Average Bodyweight: 183.1

              Video: https://www.instagram.com/p/CARKq_wJ...=1h08zzxrug84n

              Comment


              • 5/18/20
                Post-Rona Reintroduction Block
                Week 2 - Day 1

                Comp Squat
                265 x 4 @ 5
                285 x 4 @ 6
                295 x 4 @ 7
                e1rm: 364

                Floor Press
                195 x 4 @ 5
                205 x 4 @ 6
                215 x 4 @ 7

                Overhead Press
                95 x 8 @ 6
                105 x 8 @ 8
                105 x 8 @ 9

                7-Day Average Weight: 183.1

                Video: https://www.instagram.com/p/CAWEohSJ...d=7xu0i24nq5ls

                Comment


                • 5/19/20
                  Post-Rona Reintroduction Block
                  Week 2 - GPP 1

                  Pull-Up
                  BW x 10 @ 8
                  BW x 8 @ 8
                  BW x 8 @ 9

                  Triceps Pressdown
                  2 Minibands x 15 x 3 sets

                  Barbell Biceps Curl
                  45 x 15
                  55 x 12
                  55 x 10

                  7-Day Average Weight: 183.2

                  Comment


                  • 5/20/20
                    Post-Rona Reintroduction Block
                    Week 2 - Day 2

                    Comp Deadlift (Sumo)
                    285 x 4 @ 5
                    305 x 4 @ 6
                    325 x 4 @ 7
                    e1rm: 400

                    Comp Press
                    105 x 4 @ 5
                    115 x 4 @ 7
                    120 x 4 @ 8

                    Split Squat
                    85 x 10 each leg @ 5
                    105 x 10 each leg @ 6
                    115 x 10 each leg @ 7

                    7-Day Average Weight: 183.3

                    Video: https://www.instagram.com/p/CAbVGs2p...=18w60u9rdqib3
                    Last edited by brandondmelton; 05-21-2020, 03:35 AM.

                    Comment


                    • 5/21/20
                      Post-Rona Reintroduction Block
                      Week 2 - GPP 2

                      Inverted Row
                      BW x 16
                      BW x 17
                      BW x 15

                      Triceps Pressdown
                      2 Mini Bands x 15 x 3 sets

                      superset with

                      Barbell Biceps Curl
                      50 x 14
                      50 x 12
                      50 x 14

                      Elliptical - 25min @ 6

                      7-Day Average Weight: 183.3
                      Waist Circumference: 33.125”
                      Last edited by brandondmelton; 05-21-2020, 07:50 PM.

                      Comment


                      • 5/22/20
                        Post-Rona Reintroduction Block
                        Week 2 - Day 3

                        Notes:
                        • After seeing the video I probably undershot my RPE on the HBBS. Meh. Probably doesn’t matter.
                        • Fucked up the press myoreps. Too much weight on the bar. Probably should’ve loaded like 90lbs instead. Next time.

                        HBBS
                        205 x 8 @ 5
                        225 x 8 @ 6
                        235 x 8 @ 7

                        Close Grip Floor Press
                        175 x 8 @ 5
                        195 x 8 @ 6
                        205 x 8 @ 7

                        Overhead Press - Myoreps
                        100 x 10
                        100 x 3

                        7-Day Average Weight: 183.4

                        Video: https://www.instagram.com/p/CAgQpCop...d=hsnlnu6m2yv4
                        Last edited by brandondmelton; 05-22-2020, 09:27 PM.

                        Comment


                        • 5/23/20
                          Post-Rona Reintroduction Block
                          Week 2 - Day 4

                          Notes:
                          • Widened my grip on strict press. Felt better.
                          • Back tweak on the rows. I watched back the videos and there's no way I'm overshooting my RPE right now. Maybe it's just the stress of doing back-loading exercises on the same day. That seems to be the only identifiable trend with these back tweaks. Other tweaks happened while running the Bridge 3.0, Powerbuilding I, Hypertrophy I, and Powerlifting II. In the Bridge 3.0 there were two days of conventional-pattern deadlift exercises following squatting. In Powerbuilding I there was also a day in the program with a deadlift exercise and a barbell loaded squatting exercise in the same session. Same thing with Hypertrophy I and Powerlifting II. I've had my best success with selecting exercises that don't load my back for the days where I squat or pull as a third exercise - things like: lever rows instead of Pendlay rows and belt squats instead of tempo squats. I think I'll try to keep this in mind as I structure my subsequent blocks and see if that helps. Might also just avoid conventional deadlifting like the plague. I know this goes against all BBM recommendations as far as movement-avoidance, but I can't help but also notice that every back tweak has happened during a conventional hip-hinge exercise in a block with either conventional deadlifts from the floor, from blocks, or RDLs/SLDLs. Is conventional deadlifting inherently dangerous? Nope. But I don't seem to tolerate it very well at all, so there's no point in forcing it - especially since I prefer pulling sumo anyway.

                          RDL
                          215 x 8 @ 5
                          235 x 8 @ 6
                          245 x 8 @ 7

                          Strict Press
                          85 x 8 @ 5
                          95 x 8 @ 6
                          105 x 8 @ 7

                          Pendlay Row
                          175 x 10 @ 5
                          195 x 10 @ 6
                          215 x 10 @ TWEAK!!!

                          7-Day Average Weight: 183.6

                          Video: https://www.instagram.com/p/CAi-nImp...d=oi0lsb7nmkbl
                          Last edited by brandondmelton; 05-23-2020, 10:07 PM.

                          Comment


                          • 5/24/20
                            Low-Back Rehab Session

                            Wide-Stance Snatch-Grip Deadlift
                            Worked up to 75 x 5 @ no pain for a couple sets. Felt pretty good. Gonna keep using this variation in my programming I think.

                            Comment


                            • Strength I Powerlifting II Strength III
                              Comp Squat 15-20 15-25 15-30
                              Comp Bench 12-20 12-24 12-24
                              Comp DL 15-20 15-25 15-30
                              Asst Squat 15-30 12-24 12-24
                              Asst Bench 1 12-20 15-25 15-30
                              Asst Bench 2 15-30 12-24 12-24
                              Asst Bench 3 N/A 18-36 15-24
                              Asst DL 1 15-20 12-24 12-24
                              Supp Squat 24-40 30-50 30-50
                              Supp Bench 1 24-40 24-40 30-50
                              Supp Bench 2 N/A 30-50 30-50
                              Supp DL N/A 30-50 30-50




















                              Just wanted to put together a little comparison table comparing total volume between the three strength-focused templates, since they all have similar programming in like-for-like slots. For fun. I really like the exercise selection options for the Strength III template and the nuances of the pivot week programming. I'm thinking about running a couple hypertrophy blocks after this reintroduction block, followed by Strength III with the volume modified to match Powerlifting II since I likely don't need more than that as of now.

                              Comment


                              • 5/25/20
                                Reintroduction Block
                                Week 3 - Day 1

                                Notes:
                                • Just keeping it easy on squats today. No pain, but don't want to push it. Gonna take this week and slowly ramp up the squatting and deadlifting intensity so I can keep training normally next week.
                                • I can't fucking count to 8.

                                Comp Squat
                                Worked up to 225 x 4 @ easy

                                Floor Press
                                185 x 4 @ 5
                                205 x 4 @ 6
                                225 x 4 @ 7

                                Strict Press
                                85 x 8 @ 5
                                95 x 8 @ 6
                                105 x 7 @ 7

                                7-Day Average Bodyweight:184.0

                                Video: https://www.instagram.com/p/CAoBYuwp...d=7w7vxhtwxenh
                                Last edited by brandondmelton; 05-25-2020, 09:09 PM.

                                Comment

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