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Old 01-01-2016, 11:20 PM   #1
BravenFenix
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Join Date: Apr 2013
Location: California
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Training Type: Powerlifting
Fav Exercise: Squat
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Default Braven's Training Log (2016)

Last year had multiple set backs yet good progress was made. I'm not at 100%, I still have slight hip tightness on the left side and moderate to moderate-high adductor pain on the right side which has been present since July 2015. Hopefully, that will fade sooner rather than later. The last month of training I hit 380x3 Squats and 240x3 Bench a few times and I feel I have another 10lb on the Squats to be a true 3RM and about 3lb on the Bench. For the last deadlift session of the year I decided to add a belt and got an easy 410x4, as oppose to beltless 405x3. As it is now, I want to just stronger and bigger and will only compete if one of my training partners decides to do a meet. The following links are clips of those lifts.

380x3 Squat: https://www.instagram.com/p/97T-c2KS...n-by=bravenfit
240x3 Bench: https://www.instagram.com/p/-uxu2PqS...n-by=bravenfit
410x4 Deadlift: https://www.instagram.com/p/BAAcnFjq...n-by=bravenfit

Training Log (2013): http://muscleandbrawn.com/forum/trai...ining-log.html
Training Log (2014): http://muscleandbrawn.com/forum/trai...og-2014-a.html
Training Log (2015): http://muscleandbrawn.com/forum/trai...og-2015-a.html

I've decided to tweak the training split. The upper/lower 2x/week has been great, however, it takes me at least 20min to warm up my hips for squat/bench before even touching the bar and the warm sets take a long time. So, I will be be pairing squat/bench to eliminate that hassle and do deadlift/accessory on the following day. What I like about the upper/lower 2x/week split is that it's much easier to manage fatigue and recovery compared to full body 4x/week, however, that type of split is likely where I would be headed anyway at some point and I might as well figure out how to balance things out now so that it would be easier later.
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Gym Lifts: 380x3/263x2/425x4
Meet Lifts: Pending

Instagram: https://www.instagram.com/bravenstrong/
Training Log: http://muscleandbrawn.com/forum/show...d=1#post566261

Last edited by BravenFenix; 01-01-2016 at 11:48 PM.
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Old 01-01-2016, 11:26 PM   #2
BravenFenix
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01.01.16 @180.6lb (400mg Caffeine)

#Squat
315.5 x 3,3,6
325.5 x 6
335.5 x 4

#2" Deficit Deadlift
315.5 x 5
365.5 x 6,7


Notes
The goal was sets of 345 x 5-6 on squats. That was not going to be happening. One of the most difficult sessions in a long time. Luckily the house is getting finished and I can focus more on recovery.
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Gym Lifts: 380x3/263x2/425x4
Meet Lifts: Pending

Instagram: https://www.instagram.com/bravenstrong/
Training Log: http://muscleandbrawn.com/forum/show...d=1#post566261

Last edited by BravenFenix; 01-01-2016 at 11:50 PM.
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Old 01-02-2016, 01:03 AM   #3
yangwenbin
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Starting strong for the new year. Have a happy new year!
Amazing gains!
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Old 01-02-2016, 03:50 PM   #4
Got2Squat
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Good luck in the new year with training, and well done last year despite the setbacks. I can relate, still recovering sllooowwwlly from my injury.
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Squat 455
Bench 295
Deadlift 510
Total 1260 @ 198
Wilks 381
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Old 01-05-2016, 12:46 AM   #5
BravenFenix
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Quote:
Originally Posted by Got2Squat View Post
Good luck in the new year with training, and well done last year despite the setbacks. I can relate, still recovering sllooowwwlly from my injury.
Thanks man. Hopefully, we will heal quickly and kick ass.
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Gym Lifts: 380x3/263x2/425x4
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Training Log: http://muscleandbrawn.com/forum/show...d=1#post566261
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Old 01-05-2016, 12:48 AM   #6
BravenFenix
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01.04.16 @180.4lb (200mg Caffeine)

#Pause Bench Press
185.5 x 5,5,3
215.5 x 3
235.5 x 3
243 x 3,3

https://www.instagram.com/p/BAJWP8oq...n-by=bravenfit

#Cable Fly
45 x 3 sets

#Face Pull (Lat Pulldown)
80 x 3 sets


Notes
I did squats before benching, however 275x3 was painful, so I'm going to take it easy on squats until I see my chiro next wed -_-. At least I got a PR triple for Bench!
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Gym Lifts: 380x3/263x2/425x4
Meet Lifts: Pending

Instagram: https://www.instagram.com/bravenstrong/
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Last edited by BravenFenix; 01-05-2016 at 12:53 AM.
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Old 01-05-2016, 10:29 PM   #7
BravenFenix
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01.05.16 @179.6lb (200mg Caffeine)

#Deadlift
315.5 x 3,3
365.5 x 3
405.5 x 1
415.5 x 1,3

#Neutral Grip Pull Up
BW x 10
BW+55 x 4
BW+60 x 3,3,3

#Standing Press
95 x 5
115 x 5
135 x 5
145 x 3,2
150 x 1

#45° Hyperextension
BW x 15
BW+35 x 15
BW+60 x 15

#Hack Squat
90 x 10
180 x 8,8,8,8,8


Notes
Deadlifts didn't go well, I was expecting 4 reps but I needed to keep my hips lower and it just wasn't the day for it. Hack Squats went well as in I had minimal pain and got some quad work in.
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Gym Lifts: 380x3/263x2/425x4
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Instagram: https://www.instagram.com/bravenstrong/
Training Log: http://muscleandbrawn.com/forum/show...d=1#post566261

Last edited by BravenFenix; 01-05-2016 at 10:32 PM.
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Old 01-05-2016, 10:46 PM   #8
yangwenbin
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Nice bench PR and still some strong pulls!
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Old 01-07-2016, 08:54 PM   #9
BravenFenix
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Quote:
Originally Posted by yangwenbin View Post
Nice bench PR and still some strong pulls!
Thanks Thomas, I'll probably just be benching and pulling for the next week, so hopefully more PR's on the way!
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Old 01-07-2016, 08:55 PM   #10
BravenFenix
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01.07.16 @181lb (200mg Caffeine)

#Pause Bench Press
185 x 5,3
215 x 5
220 x 5,5,5

#Dip
BW x 8
BW+60 x 7,6,5

#Face Pull (Lat Pulldown)
80 x 3 sets

#Neutral Grip Pull Up
BW x 14
__________________
Gym Lifts: 380x3/263x2/425x4
Meet Lifts: Pending

Instagram: https://www.instagram.com/bravenstrong/
Training Log: http://muscleandbrawn.com/forum/show...d=1#post566261
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