BruteForce: Power Overwhelming

[bruteforce]

Originally Posted by Pull14

Great work Brute and nice PC PR. That slow 1st pull + "hang clean" should work your hip extension well.

Thanks Pull. It takes a lot of the stress of the back of my knee, which is letting me get back into them.


Great day today. After a pretty harsh week last week, I'm changing things around and going to focus on getting some reps in for a few weeks. Working doubles and triples increases my top end strength, and working reps lets me push more on the doubles and triples, or so it seems

Power Clean
95 x 5
145 x 1
145 x 1
145 x 1 - these were making my traps cramp pretty darn bad, so I stopped here. Think it may be because of how hard I pushed these saturday. Have to ease back into things I guess.

Box Squat, a little below parallel
Bar x 5
95 x 5
135 x 5
185 x 5
225 x 1
275 x 1
275 x 1
185 x 10
185 x 10
185 x 5
Squat rep goal met, more weight next time. Box helped me stay upright and took a lot of the pressure off the lower back.

Bench
Bar x 5
95 x 5
135 x 5
185 x 3
165 x 8
165 x 8
165 x 6

Legs were dead, but managed to get some of them into the lift. More weight next time.

BB Row
Bar x 10
100 x 10
100 x 10
100 x 10
100 x 10 - reverse grip

Rows went really well, I was in much better control of the bar, both sides of my body were working together, pretty pleased.

I'm not sure how my reps are going to look over the next few weeks. I'm liking the rep goals again, but am thinking I may have a heavy day for each movement, and a rep day, and move to focused lifting 4 days a week + 2 days of just rows.

[BendtheBar]

I'm not sure how my reps are going to look over the next few weeks. I'm liking the rep goals again, but am thinking I may have a heavy day for each movement, and a rep day, and move to focused lifting 4 days a week + 2 days of just rows.

That's not a bad idea. I've made more than a few workouts that alternate training styles....sort of a non-linear periodization.

[bruteforce]

Originally Posted by BendtheBar

That's not a bad idea. I've made more than a few workouts that alternate training styles....sort of a non-linear periodization.

I'm thinking of running them side by side with linear-ish progression.

Squats -
Monday - Heavy Singles or doubles and a back off set or two - looking for at least 10 pounds a week increase, starting back at 255 and try to ram through 335 for multiple singles
Friday - Rep goal, 20+ reps between sets.
20-24 reps, 5 pound increase
25-29 reps, 10 pound increase
30+ reps 20 pound increase

Bench
Monday - rep goal, similar to squat increases
Friday - heavy singles starting at 215, looking to ram through 240 for multiple singles

Deadlift
Wed - Singles, starting at 385.
10 singles + 10 pounds
15 singles + 15 pounds
20 singles + 20 pounds - don't expect this to happen, but just in case
Saturday - triples and shrugs

OHP
Wednesday - BTNP rep goal
Saturday BTNP doubles

Not set in stone ,but this sounds like a good idea tonight

[Kuytrider]

Looks like a beastly training schedule. Get to it! Nice work thus far. Power cleans can be a harsh mistress but well worth it in the end I reckon.

[BendtheBar]

Originally Posted by bruteforce

Not set in stone ,but this sounds like a good idea tonight

Looks like fun to me.

If nothing else you'll learn a lot, and can use it as a launching off point and make small changes as needed.

[bruteforce]

Enjoyable back day today. Focused on power in each of the movements.

1 Arm DB Row
50 x 10
60 x 10
70 x 5
75 x 5
80 x 5
85 x 5

1 arm db snatch (per arm)
60 x 3
70 x 3
75 x 3
80 x 1
85 x 1 - C & P, not quite enough momentum to lock out, so caught on shoulder and pressed
60 x 5

Assisted Chin Up
BW - 100# x 5/4/4

DB Side Bend
85 x 5
85 x 6

Weighted Crunch on swiss ball.
BW x 10
12 x 10
12 x 12

1/2 mile walk with small incline

[BendtheBar]

1 arm db snatch (per arm)

Love that lift. Nice numbers hombre.

[BigJosh]

Nice work as always Brute!

[MikeM]

Interesting ideas, Brute! I especially like that rep day idea.

Good stuff as always, too. You'll blow by those squat and bench max's soon.

[bruteforce]

Originally Posted by BendtheBar

Love that lift. Nice numbers hombre.

Thanks BtB. Those are always good for getting the heart rate up.

Originally Posted by BigJosh

Nice work as always Brute!

Thanks Josh!

Originally Posted by MikeM

Interesting ideas, Brute! I especially like that rep day idea.

Good stuff as always, too. You'll blow by those squat and bench max's soon.

Thanks Mike. I'll run this for a little while and see how it goes, should be a good learning experience if nothing else!