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  • 11/8/19 - 12 Weeks Out
    Developmental Block
    Week 2 - Day 4

    Deadlift w/ bands
    245 + bands x 4 @ 6
    265 + bands x 4 @ 8
    275 + bands x 4 @ 9
    260 + bands x 4 @ 8
    260 + bands x 4 @ 8

    Bench Press w/ bands
    135 + bands x 4 @ 6
    145 + bands x 4 @ 7.5
    155 + bands x 4 @ 9
    145 + bands x 4 @ 7
    145 + bands x 4 @ 7.5
    145 + bands x 4 @ 7

    Lever Row
    50 x 10 each arm @ 5
    65 x 10 each arm @ 7
    75 x 10 each arm @ 9
    70 x 10 each arm

    Iso-Lateral High Row - 7min AMRAP
    150 x 90 reps

    Weight: 185.4
    Waist: 33.25”
    Last edited by brandondmelton; 01-01-2020, 10:19 PM.

    Comment


    • 11/11/19 - 11 Weeks Out
      Developmental Block
      Week 3 - Day 1

      Squat w/ belt
      320 x 1 @ 8
      290 x 5 @ 9
      260 x 5 x 4 sets
      e1rm: 346

      Bench Press, paused
      200 x 1 @ 9*
      180 x 4 @ 9
      160 x 4 x 5 sets
      e1rm: 210
      *plan to take 195 for top single next week.

      Strict Press
      85 x 8 @ 6
      90 x 8 @ 7
      95 x 8 @ 8
      95 x 8

      Weight: 187.2
      Waist: 33.5”
      Last edited by brandondmelton; 01-01-2020, 10:20 PM.

      Comment


      • 11/12/19 - 11 Weeks Out
        Developmental Block
        Week 3 - Day 2

        Deadlift w/ belt
        335 x 1 @ 8
        305 x 5 @ 8
        265 x 5 x 4 sets
        e1rm: 362

        Floor Press
        185 x 6 @ 6
        200 x 6 @ 7.5
        210 x 6 @ 9
        200 x 6 @ 8
        200 x 6 @ 8.5

        3-0-3 Tempo Squat
        165 x 10 @ 7
        175 x 10 @ 8
        185 x 10 @ 9
        175 x 10

        Triceps Pressdown
        65 x 20
        65 x 15
        65 x 12

        Weight: 185.8
        Waist: 33.5”
        Last edited by brandondmelton; 01-01-2020, 10:20 PM.

        Comment


        • 11/13/19 - 11 Weeks Out
          Developmental Block
          Week 3 - GPP

          Cable Row - 7min AMRAP
          110 x 110 reps

          Triceps Pressdown
          60 x 20
          60 x 20
          60 x 15

          Hammer Biceps Curl
          25s x 17
          25s x 15
          25s x 14

          Weight: 185.4
          Waist: 33.5”
          Last edited by brandondmelton; 01-01-2020, 10:20 PM.

          Comment


          • 11/14/19 - 11 Weeks Out
            Developmental Block
            Week 3 - Day 3

            Squat w/ bands
            210 + bands x 4 @ 7
            225 + bands x 4 @ 8
            240 + bands x 4 @ 8.5
            230 + bands x 4 @ 7
            230 + bands x 4 @ 7

            Bench Press, TnG
            165 x 5 @ 7
            175 x 5 @ 8
            185 x 5 @ 9.5
            170 x 5 @ 7
            170 x 5 @ 7
            e1rm: 218

            Seated DB Press
            45s x 10 @ 6
            50s x 10 @ 7.5
            55s x 10 @ 9
            50s x 10

            EZ Bar Biceps Curl
            50 x 15
            50 x 14
            50 x 12

            Weight: 186.0
            Waist: 33.25”
            Last edited by brandondmelton; 01-01-2020, 10:21 PM.

            Comment


            • 11/15/19 - 11 Weeks Out
              Developmental Block
              Week 3 - Day 4

              Deadlift w/ bands
              255 + bands x 4 @ 7
              265 + bands x 4 @ 8
              275 + bands x 4 @ 9
              260 + bands x 4 @ 8
              260 + bands x 4 @ 8

              Bench Press w/ bands
              135 + bands x 4 @ 7
              145 + bands x 4 @ 8
              155 + bands x 4 @ 9
              145 + bands x 4 @ 7
              145 + bands x 4 @ 8
              145 + bands x 4 @ 8

              Ran out of time before getting to Lever Rows and upper back GPP.

              Weight: 188.0
              Waist: 33.625”
              Last edited by brandondmelton; 01-01-2020, 10:21 PM.

              Comment


              • 11/19/19
                Pivot Week - Day 1

                Change in training plan and direction. I figured out I won’t be able to compete at the end of January like I had planned. Also decided I’d like to take some time to focus on body comp improvements via both fat loss and muscle gain, and let the strength improvements come as they may (or not). So as it relates to training, the plan is to rotate through various blocks based on the Hypertrophy II and Powerbuilding II templates with small modifications while managing nutrition appropriately relative to goals. As far as nutrition goes, the plan is to cut a little bit now - maybe down to 32in waist circumference (beach vacation at the end of March).

                HBBS w/belt
                225 x 8 @ 5
                245 x 8 @ 7
                265 x 8 @ 9

                Press w/belt
                95 x 8 @ 6
                105 x 8 @ 8
                110 x 8 @ 9

                High Incline DB Bench Press
                55s x 14 @ 10
                50s x 12 x 2 sets

                DB Lateral Raise
                15s x 15
                15s x 17
                Last edited by brandondmelton; 11-22-2019, 12:15 AM.

                Comment


                • O'Brien
                  O'Brien commented
                  Editing a comment
                  Hi Brandon, I'm curious to know why you never seem to run a template to completion and/or without modifications? No disrespect but you seem to lack focus and commitment to your training.

                • brandondmelton
                  brandondmelton commented
                  Editing a comment
                  That’s certainly a fair critique, and one that I’ve been considering myself. Especially the part about not completing a template and wavering between a focus for my desired training outcomes. I think the lack of focus is the cause of the template hopping, to be honest.

                  Long term goals are to get stronger in the powerlifts and gain about 15ish lbs of lean body mass over time. They each hold about equal priority for me, which is why I tend to waver between strength-focused work and hypertrophy-focused work. Of course I understand that hypertrophy is important for strength and that the strength-focused templates have a good amount of hypertrophy work in them.

                  I found then when I was planning on competing in January that gave me more direction to my training and until that ended up falling through I never even considered changing the plan up. So maybe I should just continue on with the Powerlifting II template as planned even though I’m not going to compete, do the test day and set some new PRs, and then decide what to do next after that. On the other hand, elsewhere on the forum Jordan suggested that I get my waist down under 33” before considering further weight gain, and I’d prefer not to do that on the Powerlifting II template. So maybe I’ll run the Powerbuilding II template to completion while getting my waist measurement down and then just go from there.

                  As you can see, I probably tend to over-plan things that likely don’t matter.

                • brandondmelton
                  brandondmelton commented
                  Editing a comment
                  In light of all this, what I’m thinking is maybe just maintaining weight while I finish up the Powerlifting template. Then going from there.

                  I appreciate the call out, for real.

              • 11/25/19 - 12 Weeks Out
                Developmental Block
                Week 1 - Day 1


                Got called out on my last entry for being fickle with my training goals and never finishing a template. A quick glance at my log will confirm that critique. In light of this, I’m gonna stick with the Powerlifting II template and run it to completion, though I’m going back to week two after a pivot/deload last week instead of moving on to week four. So gonna set some PRs in about 12 weeks (and hopefully some more along the way). Just gonna enjoy the process and hold off thinking about what’s next until week 10-11 of Powerlifting II.

                Squat w/ belt
                325 x 1 @ 8
                295 x 5 @ 8.5
                260 x 5 x 3 sets
                e1rm: 351

                Bench Press, paused
                190 x 1 @ 8
                175 x 4 @ 9
                155 x 4 x 4 sets*
                e1rm: 205
                *played with middle fingers on the rings on backoff sets. Felt pretty good. Gonna see how it feels on singles next week and on supplemental lifts the rest of this week.

                Strict Press
                95 x 8 @ 7
                100 x 8 @ 8
                105 x 8 @ 10
                95 x 8 @ 8

                EZ Bar Biceps Curl
                50 x 15 @ 7
                50 x 15 @ 8
                50 x 15 @ 9

                Weight: 184.4
                Waist: 33.5”
                Last edited by brandondmelton; 12-21-2019, 03:22 PM.

                Comment


                • 11/26/19 - 12 Weeks Out
                  Developmental Block
                  Week 1 - Day 2

                  Conventional Deadlift w/ belt
                  335 x 1 @ 9
                  295 x 5 @ 8
                  265 x 5 x 3 sets
                  e1rm: 350

                  Floor Press
                  195 x 6 @ 7
                  205 x 6 @ 8
                  215 x 6 @ 9.5
                  200 x 6 @ 7
                  205 x 6 @ 8

                  3-0-3 Tempo Squat
                  155 x 10 @ 7
                  165 x 10 @ 8
                  175 x 10 @ 9
                  155 x 10

                  Iso Lateral High Row - 7min AMRAP
                  160 x 77 reps

                  Weight: 186.0
                  Waist: 33.5”
                  Last edited by brandondmelton; 12-21-2019, 03:23 PM.

                  Comment


                  • 11/29/19 - 12 Weeks Out
                    Developmental Block
                    Week 1 - Day 3

                    Squat w/ bands
                    225 + bands x 4 @ 6
                    235 + bands x 4 @ 7
                    250 + bands x 4 @ 8.5
                    240 + bands x 4 @ 7
                    240 + bands x 4 @ 7

                    Bench Press, TnG
                    165 x 5 @ 6
                    175 x 5 @ 7.5
                    185 x 5 @ 9
                    175 x 5 @ 8
                    175 x 5 @ 8
                    e1rm: 221

                    Seated DB Press
                    45s x 10 @ 6
                    50s x 10 @ 8.5
                    55s x 10 @ 10

                    Weight: 187.8
                    Waist: 33.75”
                    (that Black Friday bloat)
                    Last edited by brandondmelton; 12-21-2019, 03:23 PM.

                    Comment


                    • 11/30/19 - 12 Weeks Out
                      Developmental Block
                      Week 1 - Day 4

                      Sumo Deadlift w/ belt
                      355 x 1 @ 9
                      305 x 5 @ 7.5
                      275 x 5 x 3 sets
                      e1rm: 371

                      Bench Press w/ bands
                      135 + bands x 4 @ 7
                      145 + bands x 4 @ 7.5
                      155 + bands x 4 @ 8.5
                      150 + bands x 4 @ 8
                      150 + bands x 4 @ 8
                      150 + bands x 4 @ 7

                      Lever Row
                      60 x 10 @ 6
                      70 x 10 @ 7
                      80 x 10 @ 8
                      75 x 10

                      Weight: 187.0
                      Waist: 33.75”
                      Last edited by brandondmelton; 12-21-2019, 03:24 PM.

                      Comment


                      • 12/2/19 - 11 Weeks Out
                        Developmental Block
                        Week 2 - Day 1

                        Squat w/ belt
                        330 x 1 @ 8*
                        300 x 5 @ 9
                        265 x 5 x 4 sets
                        e1rm: 357
                        *got pushed onto toes. Want to try and find a stable slightly lower bar position.

                        Bench Press, paused
                        195 x 1 @ 8
                        180 x 4 @ 8
                        160 x 4 x 5 sets
                        e1rm: 211

                        Didn’t have time for strict press. Going to add it in on Wednesday.

                        Weight: 187.2
                        Waist: 33.5”
                        Last edited by brandondmelton; 12-21-2019, 03:24 PM.

                        Comment


                        • 12/3/19 - 11 Weeks Out
                          Developmental Block
                          Week 2 - Day 2

                          Deadlift w/ belt
                          355 x 1 @ 9.5
                          305 x 5 @ 8
                          275 x 5 x 4 sets
                          e1rm: 365

                          Floor Press
                          195 x 6 @ 7
                          205 x 6 @ 8
                          215 x 6 @ 9
                          205 x 6 @ 8
                          205 x 6 @ 9

                          3-0-3 Tempo Squat
                          155 x 10 @ 7
                          165 x 10 @ 8
                          175 x 10 @ 9
                          165 x 10

                          Weight: 187.2
                          Waist: 33.5”
                          Last edited by brandondmelton; 12-21-2019, 03:24 PM.

                          Comment


                          • 12/5/19 - 11 Weeks Out
                            Developmental Block
                            Week 2 - Day 3/ GPP 1

                            Squat w/ bands
                            225 + bands x 4 @ 7
                            235 + bands x 4 @ 8
                            245 + bands x 4 @ 9
                            230 + bands x 4 @ 8
                            230 + bands x 4 @ 8

                            Bench Press, TnG
                            165 x 5 @ 7
                            175 x 5 @ 8
                            180 x 5 @ 9
                            170 x 5 @ 8
                            170 x 5 @ 7

                            Seated DB Press
                            45s x 10 @ 6
                            50s x 10 @ 7.5
                            55s x 10 @ 9
                            50s x 10

                            Lat Pulldown - 7min AMRAP
                            120 x 66 reps

                            Triceps Pressdown
                            57.5 x 15
                            65 x 15
                            65 x 15

                            Hammer Biceps Curl
                            25s x 15
                            25s x 15
                            25s x 11

                            Weight: 188.0
                            Waist: 33.75”
                            Last edited by brandondmelton; 12-21-2019, 03:25 PM.

                            Comment


                            • 12/7/19 - 11 Weeks Out
                              Developmental Block
                              Week 2 - Day 4

                              Missed Day 4 this week due to balancing work schedules combined with sick kids. Going to carry on with week 4 next week.

                              Weight: 187.4
                              Waist: 33.75
                              Last edited by brandondmelton; 12-21-2019, 03:25 PM.

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