BrackneyC Gets Back To The Basics

[bamazav]

Originally Posted by Brackneyc

I used M/B to help develop my current FB plan. I like split training, but right now, FB is what I "need."

Hope your weekend is going well David. I was up at 5:30, so I got to sleep in for 1.5 hours.

I like split too, but have found my best strength gains with FB. I am going to give my current plan a good run through the summer and then reevaluate.

I got about 2 extra hours of sleep, but went to sleep an hour later so net only comes to 1.

[Brackneyc]

Originally Posted by bamazav

I like split too, but have found my best strength gains with FB. I am going to give my current plan a good run through the summer and then reevaluate.

I got about 2 extra hours of sleep, but went to sleep an hour later so net only comes to 1.

I don't feel rested at all. I have had a sore throat for three days. Not horrible, just enough to let me know it is there. Might nap in a while.

I am going to stay on FB for at least one run after the current one. That will take me through the next 7 weeks.

[Brackneyc]

Monday 05/16/2011 Workout A

Weight today 178

Time in: 0416
Time out: 0535

Squats:
3 x 175 x 11

Calves:
4 x 150 x 12

Incline Bench press (supersetted with LPD)
1 x 125 x 11
2 x 125 x 10

Lat Pull Downs (wide grip)
3 x 115 x 11

Overhead press:
3 x 95 x 7
1 x 95 x 5

Standing cable v-bar rows rows (supersetted with OHP)
3 x 115 x 11

Shrugs (supersetted with HC)
3 x 255 x 11

Hamstring Curls
3 x 50 x 11

BB curls (Supersetted with SK)
3 sets 75 x 11
Skull crushers (cable)
3 x 70 x 11

Not a bad day. As I suspected might happen, some of my reps went down this week. I was in pain all weekend, and I don’t know why. Neck, legs and back. All were in pain. I did do Hamstring curls today instead of SLDL. While doing cable rows, I literally felt like I was going to faint. Decided that bending over 33 times with 205 on the bar may not be the best idea. The Hamstring Curls felt good, and were a welcome change for today. My two weakest lifts were weak. I will probably do this week over (11s) next week for these two lifts. Not a big deal. That is part of a good plan imo, to work on weaknesses instead of ignoring them in order to hit the numbers. My chest and shoulders won’t care, as long as they are being worked hard.

Have a great day everyone.

[Brackneyc]

Wednesday 05/18/2011 Workout B

Weight today 180

Time in: 0415
Time out: 0535

Squats:
3 x 165 x 11

Calves: Seated
5 x 130 x 15

Incline Bench press (supersetted with LPD)
3 x 115 x 11

Lat Pull Down (wide grip)
3 x 115 x 11

Seated V-bar Cable Rows (supersetted with OHP)
3 x 155 x 11

Overhead press:
3 x 75 x 11

Shrugs
3 x 255 x 11

SLDL
3 x 195 x 11

Close grip decline BP
4 x 115 x 11


BB curls
3 x 65 x 11

Had a great one today. Dropped most of the movements down by 10 pounds (except for OHP, I dropped those by 20lbs) for my “light day.” Friday I will bump them back up 5lbs for my “medium” day. Not sure this will be enough of a change in weight to make the days different enough, but it is a start. May adjust them more once I see how it goes. I would normally adjust the weight by a %, but this seems easier, and it is still an adjustment down, so mission accomplished.


Have a great day everyone. Lift heavy. ☺

[bamazav]

Good job Craig. Good to see your spirits back up. Keep working hard! You are getting stronger and that will lead to the body recomp you seek.

[Brackneyc]

Originally Posted by bamazav

Good job Craig. Good to see your spirits back up. Keep working hard! You are getting stronger and that will lead to the body recomp you seek.

Thank you David. If I keep myself in check mentally, the changes will come.