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  • 5/26/20
    Reintroduction Block
    Week 3 - GPP 1

    Elliptical - 25min @ 6

    Pull-Up
    BW x 12
    BW x 11
    BW x 9

    Triceps Pressdown
    2 mini-bands x 15
    2 mini-bands x 15

    superset with

    Barbell Biceps Curl
    45 x 15
    50 x 14

    7-Day Average Bodyweight: 184.0

    Comment


    • 5/27/20
      Reintroduction Block
      Week 3 - Day 2

      Notes:
      • Kept things light on the deadlifts today just to avoid over-doing it with my back. No pain or discomfort. Felt a little something when I got off balance picking up a 45lb plate, though. Just gonna take it easy on the intensity and volume as it desensitizes.
      • Finally got the bench in and was able to bench press again!! Felt pretty ok. Need to make sure my pauses are clean. They seemed to get better as I moved through the sets.
      • Also got a chance to play with the Slingshot for a minute, too. Damn! It helps get some more weight on the bar!
      • Wanted to play with the bench more, so swapped out split squats for incline bench because its a reintroduction block, so why not?

      Comp Deadlift (Sumo)
      Just worked up to an easy set of 275 x 4 to keep the back moving in the right direction.

      Comp Bench
      165 x 4 @ 5
      175 x 4 @ 6
      185 x 4 @ 7
      e1rm: 228

      Slingshot Bench
      225 x 3 @ 7

      Incline Bench (30*)
      125 x 7 @ 6
      135 x 7 @ 7
      145 x 7 @ 8

      7-Day Average Weight: 184.0

      Video: https://www.instagram.com/p/CAtLcYZp...d=72q9tid7t4vt
      Last edited by brandondmelton; 05-27-2020, 09:12 PM.

      Comment


      • 5/29/20
        Reintroduction Block
        Week 3 - Day 3

        Notes:
        • I want to try and record some notes in the log regarding how my back rehab is generally going, in order to be able to see both training and non-training related little wins. Over the last few days, pain levels have dropped - particularly after activity of literally any kind. It might be training or might be as simple as moving around and cleaning up the kitchen. Sleeping has become progressively more less uncomfortable. My pain-free range of motion for bending over to pick things up is increasing day to day. Overall I'm feeling pretty optimistic about the direction everything is going, even though it's still limiting my ability to load certain exercises. Just trying to be patient, embrace the process, and not rush back into things too quickly.
        • Squats felt good. No pain or discomfort. Heading in the right direction.
        • Bench felt pretty good. Last set felt kinda sloppy after lockout. I'm sure it'll clean itself up some as I get back into the groove with benching. Need to make sure to be centered on the bench.
        • Need to go heavier on the AMRAP for CG High Incline Bench whenever the next time I do it might be.
        HBBS w/belt
        Worked up to 225 x 8 @ 6. Progress, as 225 was what I squatted low bar x4 on Monday. Both with no pain. Staying patient here.

        TnG Bench
        155 x 8 @ 5
        165 x 9 @ 7
        175 x 8 @ 8

        Close Grip High Incline Bench (45*)
        105 x 19 @ 10
        105 x 12 x 2 sets

        7-Day Average Weight: 184.6

        Video: https://www.instagram.com/p/CAyZ0mIp...=11tuz42xqp6v8
        Last edited by brandondmelton; 05-29-2020, 09:54 PM.

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        • 5/30/20
          Reintroduction Block
          Week 3 - Day 4

          Notes:
          • Back discomfort continues to decrease with time - even when sitting for long periods of time or moving from sitting to standing. Still uncomfortable - particularly at the end of the day, but much better throughout the last few days. The back also seems to be tolerating training pretty well so far, and next week the plan is gonna be to push things a little harder than this week.
          • RDLs felt ok. Still super nervous about conventional deadlift patterns.
          • CGBP felt pretty good.
          RDL
          Worked up to 225 x 8. No pain or discomfort, but just left it there. Still pretty nervous about conventional deadlifts.

          Close Grip Bench
          155 x 8 @ 5
          175 x 8 @ 7.5
          185 x 8 @ 8.5

          Lever Row
          45 x 10 each arm @ ?
          70 x 10 each arm @ 6
          80 x 10 each arm @ 7


          7-Day Average Weight: 184.7

          Video: https://www.instagram.com/p/CA02SYAJ...d=akgsqlwl5v9k
          Last edited by brandondmelton; 05-30-2020, 08:40 PM.

          Comment


          • 6/1/20
            Reintroduction Block
            Week 4 - Day 1

            Notes:
            • Bodyweight has been trending up, maybe a little too quickly. Averaged about 3,300 kcal/day last week and gained about 0.9lbs bodyweight. That puts my approximate maintenance calories at ~2,900. So I'm going to shoot for about 3,100 kcal/day and look to gain about 2lbs per month. Hopefully I can get up over 205 before needing to cut down a little bit.
            • Back continuing to feel better. Gonna progress this week forward and shoot to work up to a top set @8 RPE for squat and deadlift. Going to do one repeat set @8 RPE on bench variations.
            • Squats felt great. Everything felt heavy, but moved fast. Still getting re-acclimated to having relatively heavy weight on my back. Looking forward to progressing forward from here!
            • Bench also felt pretty good. Lots more stability at lockout than last week. Pauses were solid. Still working on feeling comfortable with a slightly different setup. Still not sure about which grip I like better. Might try moving it out one finger next week and seeing how it feels.
            • Picked the right weight for press myoreps this time.

            Comp Squat
            275 x 4 @ 6
            285 x 4 @ 7
            295 x 4 @ 8
            e1rm: 352

            Comp Bench
            175 x 4 @ 6
            185 x 4 @ 7
            195 x 4 @ 8.5
            180 x 4 @ 6.5
            e1rm: 233

            Strict Press - Myoreps
            85 x 15
            85 x 5
            85 x 4
            85 x 3
            Total Reps: 27

            7-Day Average Bodyweight: 184.9

            Video: https://www.instagram.com/p/CA6CV6Np...d=koerm1og7sof
            Last edited by brandondmelton; 06-02-2020, 12:19 AM.

            Comment


            • 6/2/20
              Reintroduction Block
              Week 4 - Day 2

              Notes:
              • Back feeling great.
              • Deadlifts felt good. A little heavy, but moved well.
              • Press felt much better today than before. Tried to really focus on being tight instead of creating some spring out of the bottom. Gonna probably keep it in for the next couple blocks and have fun taking some singles in a few weeks and maybe hit some PRs before going into some more specific mock-meet-prep blocks.
              • Narrowed my stance a little on split squats. Feels better. About hip width. Pretty sure my left leg will always be stronger than my right.

              Comp Deadlift
              285 x 4 @ 6
              315 x 4 @ 7
              335 x 4 @ 8
              e1rm: 400

              Comp Press
              105 x 4 @ 6
              110 x 4 @ 6.5
              117.5 x 4 @ 7.5
              120 x 4 @ 8
              e1rm: 143

              Split Squat
              115 x 10 each leg @ 6
              125 x 10 each leg @ 7
              135 x 10 each leg @ 8

              7-Day Average Bodyweight: 185.2

              Video: https://www.instagram.com/p/CA-ZVg9J...d=ws18re5b91xi
              Last edited by brandondmelton; 06-03-2020, 02:44 PM.

              Comment


              • 6/3/20
                Reintroduction Block
                Week 4 - GPP 1

                Elliptical - 25min @ 6

                Pull-up w/ (1) mini-band
                BW x 15
                BW x 14
                BW x 15

                Triceps Pressdown
                (1) black band x 15
                (1) black band x 15

                Barbell Biceps Curl
                50 x 15
                50 x 15

                7-Day Average Weight: 185.4

                Comment


                • 6/4/20
                  Reintroduction Block
                  Week 4 - Day 3

                  Notes:
                  • Back feeling almost 100%. Still gonna take it easy on some exercises that tend to be historically troublesome.
                  • Bench felt pretty good today. Getting more into a groove.
                  • Feet up bench is super weird. Balance was pretty terrible on my first set - hit the safeties twice on the right side, but cleaned up the subsequent sets.
                  • SSB is pretty cool. Felt it a lot in my upper back and quads. Shit got hard, fast. Plate math is pretty weird since it weighs 60lbs, but I'm a fan of the new toy!

                  TnG Bench
                  165 x 6 @ 5
                  185 x 6 @ 7
                  195 x 6 @ 8
                  195 x 6 @ 8

                  Feet Up Bench
                  145 x 16 @ 10
                  145 x 12 x 2 sets

                  SSB Squat
                  200 x 8 @ 6
                  210 x 8 @ 7
                  220 x 8 @ 8

                  7-Day Average Weight: 185.4

                  Video: https://www.instagram.com/p/CBB0mHZp...d=tm1j4s0bqtma

                  Comment


                  • 6/5/20
                    Reintroduction Block
                    Week 4 - Day 4

                    Notes:
                    • Last week of this reintroduction block. Wanted to go straight into a developmental block, but without the power bar and some iron plates I don't think there's gonna be a way to get enough weight onto the 15kg bar with the bumper plates. So going to launch into a little 4-6 week hypertrophy block. Going to plan on keeping the comp lifts in the 5-6 rep range, with most other exercises in the 8-12 rep range and get as jacked as possible in the meantime.
                    • Weight gain seems to be slowing down a little bit, which was the goal in better controlling my surplus. Still gaining, just a little bit slower.
                    • Pulled RDLs from the rack today as my back seems to tolerate that better than pulling from the floor. Staying conservative here so I don't re-sensitize myself to this pattern. No pain today, though. Can't count today either, apparently.
                    • Low incline bench felt pretty weird, but got better as I got more acclimated to it.
                    • Pull-ups were fine. If I'm doing more volume I need to use a band or something, as my RPE tends to climb pretty quick with these at sets of 10ish.

                    RDL
                    185 x 8 @ 5
                    205 x 8 @ 6
                    225 x 9 @ 8

                    Low Incline Bench (15*)
                    135 x 8 @ 5
                    155 x 8 @ 7
                    165 x 8 @ 8
                    165 x 8 @ 8

                    Pull-Ups
                    BW x 6 @ 6
                    BW x 8 @ 7
                    BW x 10 @ 8
                    BW x 10 @ 9

                    7-Day Average Weight: 185.5

                    Video: https://www.instagram.com/p/CBEWj3Wp...d=u8fuy4iz12it
                    Last edited by brandondmelton; 06-05-2020, 09:11 PM.

                    Comment


                    • 6/8/20
                      Hypertrophy Block
                      Week 1 - Day 1

                      Notes:
                      • Running a 4-6 week hypertrophy block to fill some space until we get some iron in. This block will be based on the BBM Hypertrophy II template, with some small adjustments to match my priorities around the competition power lifts. So essentially a mash-up of the first blocks of the Hypertrophy II and Powerbuilding II templates.
                      • Squat felt pretty good. After looking at the video it moved like an 8. Maybe it was the heat or the humidity, but it felt like a 9.
                      • Press is always meh. I like it one day, hate it the rest.
                      • Low incline bench felt much more comfortable today.
                      • Went with a 3-0-3 tempo on the lateral raises because I don't have 15s. Shit was hard.
                      Comp Squat
                      275 x 6 @ 7
                      285 x 6 @ 8
                      295 x 6 @ 9
                      e1rm: 364

                      Comp Press
                      105 x 5 @ 6
                      110 x 5 @ 7.5
                      115 x 5 @ 8.5
                      e1rm: 140

                      Low Incline Bench (15*)
                      150 x 12 @ 10
                      135 x 12 x 2 sets

                      3-0-3 Tempo Lateral Raise
                      10s x 20
                      10s x 17

                      sRPE: 6

                      7-Day Average Weight: 185.8

                      Video: https://www.instagram.com/p/CBMB8pUp...=1cicfz8ziq2n3
                      Last edited by brandondmelton; 06-08-2020, 08:48 PM.

                      Comment


                      • 6/9/20
                        Hypertrophy Block
                        Week 1 - Day 2

                        Notes:
                        • Deadlift felt ok today. Positioning felt kinda off until the last rep of the last set. Accidentally did 7 reps instead of 6, but it was still @8. Either way, e1rm improved over last week, so that's cool.
                        • Bench felt pretty good today too. Went with pinkys on the rings. Feels more controlled on my chest.
                        • Hatfield squats are fun, but 12s are never fun.
                        Comp Deadlift
                        305 x 6 @ 6
                        315 x 6 @ 7
                        325 x 7 @ 8
                        e1rm: 426

                        Comp Bench
                        155 x 5 @ 5
                        175 x 5 @ 7
                        185 x 5 @ 8
                        e1rm: 228

                        Hatfield Squat
                        200 x 12 @ 6
                        220 x 12 @ 7
                        240 x 12 @ 8

                        sRPE: 6

                        7-Day Average Weight: 185.9

                        Video: https://www.instagram.com/p/CBOec48J...=1vakl9bhu0okx

                        Comment


                        • 6/10/20
                          Hypertrophy Block
                          Week 1 - GPP 1

                          Yard Work - 30min @ 6

                          Inverted Row
                          BW (feet on floor) x 20
                          BW (feed on 2 crash pads) x 15

                          Triceps Pressdown
                          (1) black band x 15
                          (1) black band x 15

                          Incline KB Biceps Curl
                          20 x 14 each arm
                          20 x 15 each arm

                          7-Day Average Weight: 186.0

                          Comment


                          • 6/12/20
                            Hypertrophy Block
                            Week 1 - Day 3

                            Notes:
                            • I can't fucking count lol. Had the right weight on the bar for my @8 set on SSB, but did an extra rep on accident to make it @9. Lame. I guess this is my life.
                            • High incline felt high. Should've put 130 on the bar for my top set, plus I hit the jcup on the 7th rep. It be like that sometimes.
                            • Went a little too heavy on the CGBP AMRAP, but the backdown sets felt damn good.
                            • Weighted pushups are pretty fun. But not on my wrists. Gonna grab some handles next time.

                            SSB Squat
                            220 x 8 @ 6
                            230 x 8 @ 7
                            240 x 9 @ 9

                            Close Grip High Incline Bench
                            115 x 10 @ 7
                            125 x 10 @ 8
                            135 x 8 @ 9

                            CGBP
                            175 x 9 @ 10
                            145 x 12 x 2 sets

                            Weighted Push-Ups
                            BW + 45 x 15 x 2 sets

                            sRPE: 6

                            7-Day Average Weight: 186.4

                            Video: https://www.instagram.com/p/CBWaCcwJ...d=3x0ryl0iy76t
                            Last edited by brandondmelton; 06-12-2020, 09:29 PM.

                            Comment


                            • 6/13/20
                              Hypertrophy Block
                              Week 1 - Day 4

                              Notes:
                              • RDL felt pretty good. Honestly probably only worked up to @7. But just gonna progress the intensity on these a little bit slower.
                              • Overshot a little bit on bench. Got to grind a little bit though, so that was fun.
                              • Hip thrusts for the first time. I kinda like them, to be honest. Not gonna take so long warming up next week.

                              RDL
                              205 x 8 @ 5
                              225 x 7 @ 6
                              235 x 9 @ 7

                              TnG Bench
                              170 x 8 @ 7
                              180 x 8 @ 8.5
                              185 x 8 @ 9.5 (rep PR - 10lbs)

                              Hip Thrust
                              205 x 12 @ 5
                              225 x 12 @ 6
                              245 x 12 @ 8

                              Chin-Up
                              BW x 15
                              BW x 12

                              sRPE: 6

                              7-Day Average Weight: 186.7

                              Video: https://www.instagram.com/p/CBZBb6-p...d=hsnfft8kf2lv
                              Last edited by brandondmelton; 06-13-2020, 09:53 PM.

                              Comment


                              • 6/15/20
                                Hypertrophy Block
                                Week 2 - Day 1

                                Notes:
                                • Bodyweight trending up too quickly still. Gotta stop eating out as much and plan better when I do.
                                • Squat felt fucking fantastic.
                                • Bench felt good, too. Better with each set. Finally got my pauses down and feeling comfortable again,
                                • Widened my grip a little on OHP. Felt better.
                                • Did lateral raises by strapping together the 10 and 5lb kettlebells so I didn't have to do those damn tempos.

                                Comp Squat
                                265 x 6 @ 5.5
                                280 x 6 @ 6.5
                                300 x 6 @ 8
                                300 x 6 @ 8
                                e1rm: 382

                                Comp Bench
                                155 x 5 @ 5
                                175 x 5 @ 7
                                185 x 5 @ 8
                                185 x 5 @ 8
                                185 x 5 @ 8
                                e1rm: 228

                                Strict Press - Myoreps
                                90 x 12, 5, 4, 4, 3
                                Total reps: 28

                                Lateral Raise
                                15s x 20
                                15s x 18

                                sRPE: 7

                                7-Day Average Weight: 187.0

                                Video: https://www.instagram.com/p/CBeT9NVJ...=1se5i4yzh497u
                                Last edited by brandondmelton; 06-15-2020, 11:08 PM.

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