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Old 04-21-2014, 10:44 AM   #21
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Monday
04.21.14
SQ/DL
WK4-10/20/Life

High bar paused squat w/no belt:
BARx15
145/2x5
235x5
325x5
415x5
Added SBD knee sleeves:
465x5
505x5
525x5

Paused deadlift w/no belt:
225x5
315x5
405x5
455x5
515x5

Walking lunges:
3 sets of 100ft w/20lb DB's

Stir-the-pot:
50 reps

Done...This week I was able to bump the weight up on the squat by 50lbs from 3 weeks ago. The last two reps were pretty tough, but it still felt good. As far as my deadlift, I was only able to go up 15lbs from last time. The squats really took a lot out of me. When I would pause the deadlift, my legs would start to shake pretty bad, lol. I'm pretty sure I was good for 525-535, but I didn't feel like pushing it. This is also my 4th week without wearing my belt and i'm starting to enjoy it. But i'm not going to lie, I can't wait to put it on and see if I noticed any gains. Next week, i'll be doing paused squats and deadlifts for singles. I'm not sure what my goals are yet, I have a few ideas, but we'll see how I feel next week.
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Old 04-21-2014, 01:50 PM   #22
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Impressive work. Can't wait to see how BC's program treats ya!
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Old 04-21-2014, 03:14 PM   #23
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Quote:
Originally Posted by dzarello View Post
Impressive work. Can't wait to see how BC's program treats ya!
Thanks!!!
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Old 04-23-2014, 11:27 AM   #24
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Tuesday
04.22.14
Bench
WK4-10/20/Life

Floor press w/fat bar:
BARx20
105x10
145x5
195x5
245x5
295x5
335x5
355x5
375x5

Paused wide grip bench press:
135x6
185x6
225x6
275x6
300x6
315x6

Band pushdowns w/EFS average band:
Band/100 reps total

Band flyes w/EFS monster mini:
Band/100 reps total

Done...I'm pretty sure 375x5 is a rep PR, but not 100% sure on that. I do remember doing 365x7 (about 3yrs ago), but I've never done 375 for reps before (I think, lol). Either way, it felt pretty good. I'll be doing some singles next week so we'll see how that goes. My best floor press is 440, which sucks because i'm pretty far away from that. I did 400x1 a few weeks ago and it was pretty hard, so my goal next week is to at least top that and i'm pretty sure I will. No matter what I do for my squat and deadlift next week, they will both be a PR by default since i've never done them paused for a single beltless . I'll get a video posted sometime tonight or tomorrow.
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Old 04-23-2014, 12:01 PM   #25
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Pretty strong work in here! Keep it up.
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Old 04-23-2014, 12:06 PM   #26
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Quote:
Originally Posted by Nathan View Post
Pretty strong work in here! Keep it up.
Thanks!!!
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Old 04-24-2014, 11:05 AM   #27
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Thursday
04.24.14
SQ/DL assistance

McGill Pullups:
18 singles

Shrugs:
135x10
225x10
275x10
315/3x10
225x10 w/2sec hold at the top

DB rows:
80x10
110x10
110x10

Band leg curls w/EFS light band:
BANDx20
BANDx20
BANDx20

Reverse grip barbell curls w/EZ curl bar:
55x15
70x15
70x15

Leg press superset with decline Situps:
Leg press:
3pps/3x20
Situps:
BW/3x20

Done...I tried to front squat first, but my hamstrings were still really sore. I racked the bar and tried to squat my BW and it was painful, lol. Lucky for me, by the end they were nice and warmed up so I jumped on the leg press and hit some reps. I also ditched the straps for shrugs to work on grip strength. This should be fun for awhile, lol.
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Old 04-24-2014, 11:58 AM   #28
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Those are some good lookin' training sessions. The assistance day looks like one of my training days. We have a lot of similarities in our training except numbers, your are bigger!

I read an article from John Meadows awhile ago about warming up before squats and deads. He starts his sessions by doing leg curls first. I have also started doing that and have noticed a big difference. Maybe that could be beneficial for you as well. Just a thought.

Congrats on the press PR too!
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Old 04-25-2014, 02:02 AM   #29
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Consistently doing very very strong working Brian ... Will be following your log ... keep up the great work brother ...
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Old 04-25-2014, 08:35 AM   #30
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Strong work Brian!
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