BrotherIron Strength Training Journal

[BrotherIron]

Deload Week

WAVE 15 WEEK 4
CHEST:

Flat Bench~ 210lbsX5, 230lbsX5, 250lbsX5

TRICEPS:

Close Grip Bench~ 145lbsX5, 175lbsX5, 210lbsX5

DB Skullcrushers~ 35lbsX 3(7)

Than I went outside and did some conditioning. Sprints + Farmers; Sprint 20yds 5x than farmers walk 20yrs down & back. Than did Farmers again with 210lbs (each hand) + yolk (1 plate, 2 plate, 3 plate).

[BrotherIron]

I was going to run Stadiums today but yesterday I dropped a 45lbs Plate on my left foot and my big toes is swollen & black/blue. I don't know if I'll be able to push off it to run Stadiums but if I don't I'll just do 40min on the treadmill.

[BrotherIron]

Went and did 30min on the Treadmill. Than some friends showed up at Coffees and I got talked into doing Truck Pushes and Pulls which if you didn't know pulling a truck backwards will fry your quads.

[BrotherIron]

I learned that I will never do SM both days on the weekend again. It literally fried my lower back and had some serious affect on my training today. I had to cut out my 4th exercise b/c my lower back couldn't take anymore. My session took me forever to let my back feel better in between each set.

WAVE 16 WEEK 1
LEGS:

Back Squat (oly style)~ 135kgX5, 155kgX5, 175kgX5

Front Squat (oly style)~ 119kgX5, 133kgX5, 147kgX5

RDL w/ Clean Grip~ 100kgX5, 120kgX5, 140kgX5, 160kgX3, 170kgX2

OH Squats~ skipped b/c my back was beyond fried at this point.

[BrotherIron]

I'm going to switch out OH Squats for Paused Jump Squats.

Paused Jump Squat- This variation of the jump squat calls for you going down into a 1/2 squat position with your thighs roughly parallel to the floor. From here, you use a 3 second pause and then explode up forcefully once again driving up. This variation is great for training explosive strength and rate of force development. The lack of reflexive plyometric rebound at the bottom emphasizes explosive voluntary force. Loading should be 15-50% of max squat with anywhere from 3-8 reps per set.

[BrotherIron]

Had an ok workout. I brought my sleeve today and I needed it since my forearm was killing me. I'm not sure what will become of it in time but most likely I'll have tendinitis in that forearm.

WAVE 16 WEEK 1
SHOULDERS:

Push Press~ 97kgX5, 108kgX5, 117kgX3
I'll have to readjust my numbers b/c I've stalled more than once and so I have to readjust them and work back up.

Power Clean off Floor~ 60kgX3, 80kgX3, 100kgX2, 110kgX1, 120kgX1, 125kgXmiss
Power Clean off High Blocks~ 80kgX3(3)
I was doing these in the corner which made it a lil hard to focus and I also wasn't feeling it today.

Z-Press~ 60kgX7, 65kgX5, 70kgX5, 75kgX3, 80kgX3
I used the High Blocks to set this up and it worked perfectly. I'll do this way from now on.

BICEPS:
E Z Curl Bar Curls~ 75lbsX7, 105lbsX2(7), 125lbsX5 X4
I was happy to finally work some biceps but my forearm was killing me today. I remembered my sleeve.

[BrotherIron]

I switched out Suitcase Deads b/c my grip was shit by the end of the training session and I think also I'm doing enough deads. To introduce another deadlift into the same dead will only fry my CNS that much more making it harder to recover. I switched it out for Bent Over Rows w/ bar (Pronated Grip).

I'm also going to put Snatch High Pulls in after Power Snatches sometime and Clean Pulls (straight arms) after Power Cleans.

WAVE 16 WEEK 1
BACK:

Deadlift (conventional)~ 187.5kgX5, 207.5kgX5, 227.5kgX5
500lbs for 5 was hard. I felt it in my left knee and behind it also which tells me I need to take it easy doing cardio. I don't think I'll do anything this weekend in terms of conditioning.

Power Snatch From Floor~ 60kgX3, 70kgX3, 80kgX2, 85Xmiss X1 From High Blocks 60kgX 3(3)
I widened my grip when doing them from the Blocks and it felt a bit easier to turn my elbows over and get the weight stable overhead.

Seated Good Morning on Bench~ 155lbsX5, 175lbsX5, 195lbsX5, 205lbsX3, 215lbsX3, 225lbsX1

Bent Over Rows (pronated grip)~ 90kgX5, 100kgX5, 110kgX4, 120kgX4

[BrotherIron]

Had a GREAT Day. I didn't do any conditioning and won't do any this weekend. My left knee isn't to well and I need to rest it as much as I can.

WAVE 16 WEEK 1
CHEST:

Flat Bench~ 280lbsX5, 310lbsX5, 340lbsX5

TRICEPS:
Close Grip Bench~ 230lbsX5, 265lbsX5, 300lbsX5

Rolling DB Ext (lying)~ 35lbsX7, 45lbsX7, 55lbsX7, 60lbsX5

1-Arm OH Ext~ 30lbsX7, 35lbsX7, 40lbsX5, 45lbsX3

[BrotherIron]

I'm not sure what's the deal. My lower back got pumped up extremely quick. I felt it during my 60kg warmup. It also didn't seem to loosen up at all during the workout. I'm not sure why that happened. I was so spent and tight that I didn't even try OH Squat. Perhaps next time.

On a different note, my triceps are sore as shit which is a nice feeling since I've been taking it easy on my 4th training day.

WAVE 16 WEEK 2
LEGS:

Back Squat (oly style)~ 145kgX3, 165kgX3, 185kgX3

Front Squat (oly style)~ 126kgX3, 140kgX3, 154kgX3

RDL~ 120lbsX5, 135lbsX5, 150kgX5, 165kgX3, 175kgX2
I start this movement from the floor and not in the rack.

OH Squat~ skipped

[BrotherIron]

Had a good day but I've come to the conclusion that I won't be doing anymore block work. I'll just be doing 75% from the Floor and than I'll alternate with Clean Pulls from Floor.

WAVE 16 WEEK 2
SHOULDERS:

Push Press~ 90kgX3, 103kgX3, 113kgX6
I was supposed to do 115kg for at least 3 but I fudged my numbers and put 113kg on the bar. It's ok though b/c 113kgkgX6 is better. I'll make sure I don't fuck up my numbers next time.

Power Clean from Floor / Floor (75%)~ 60kgX3, 80kgX3, 100kgX2, 110kgX1, 120kgXmiss X1, 125kgXmiss X1 / 90kgX3, 95kgX2(3)
I missed 120kg & 125kg the first time I attempted it and made it the second. That really pissed me off. I wanted to try for 130kg but the misses zapped me. I believe that my problem is getting my hips through which I need to work from the floor to get better at that.

Z - Press~ 65kgX7, 70kgX5, 75kgX5, 80kgX3, 85kgX3
These felt great obviously since I hit 85kg for a triple.

BICEPS:
E Z Curl Bar Curl~ 75lbsX7, 95lbsX7, 115lbsX7, 125lbsX7
I'm starting to feel better and will be slowly pushing myself more and more.

A friend of mine and SS's came to Coffees today. He watched us train and offered some suggestions to help improve our lifting. Rocky and I spoke about what my problem is and what he thought. He believes I should work from the floor and alt pulls in and drop the block and hang work out. I'll def give it a try since Rocky know's his shit. He's cleaned 180kg+ (94kg weight class) and made it to the Olympic Trials for Oly Weightlifting.