Defeating My Brother In Glorious Lifting

[brettj]

So after shit-talking RDLs for about a year, I finally get what they are about. After Tuesday's workout I can feel killer DOMS in my hamstrings, glutes, lower back, upper back like crazy. I guess extending the range of motion, and using straps to handle heavier weights did it...

TNG Bench:
242x1

Comp Bench:
198x5x5

2-count pause squat:

-Wasn't really feeling like doing sets and reps today what with the RDL after-effects... So I did an experiment and worked up to a heavy single with these to see how much I could manage. I did 385x1 and felt like I could do at least another 20lbs. So I've probably been doing these way too light...

Press:

-100x7x4 - Really easy, guess I've gotten used to the rep range finally.
-SUPERSET WITH CURLZZZZ: 70x7x3

[brettj]

I worked two doubles over the weekend, so I had to try to fit my workouts into my breaks - not ideal. I wasn't able to get the front squats in, but managed to deadlift and bench. I know from experience that the bar and plates at my work are lighter than they are supposed to be, so I usually add 5-10 pounds, hence the inflated numbers.

Deadlifts:
375x1
335x5x3

TnG Bench:
225x4
230x4
235x4x2

[brettj]

squat:

405x1
340x5x4

tng bench:

165x8
175x8x3

Deficit RDL

235x7x3

[brettj]

Didn't get a chance to log Thursday. Worked out at work again, so had to add 10lbs to the bar and hope it was close to what I wanted...

Comp Bench:
225x5x5

Pause squats
335x4x3

Press:
115x8x4

Today

So I'm exhausted. I did a ton of shift exchanges at work to get the time off I wanted this summer, which meant working 21 shifts over the last 20 days, including a few doubles. Pretty brutal. Also really sore from RDLs again. And then woke up at 530 and decided to head to the gym because I love training in the morning. I forgot that it opens at 8 though, so I had to wait around while my pre-workout wore off. I did go for a walk though and see an owl so that was cool.

Anyways, my belt finally came in the mail yesterday, so I decided to throw my training plans out the window and max out my deadlift. I hit 418x1 pretty easy, then decided to go for 440. Except I misloaded the bar to 464 by accident because of kilograms. (Didn't make it...) Then after I figured it out, I went for 440. Got it off the ground, but it didn't go up all the way. I think I could have made it under better circumstances. Also I burst a blood vessel in my eyelid.

Then I was like, fuck it. My last strength training day for a month, so I'm going to try to PR my press. I didn't... I hit 175 (my previous PR) really easily. Then I went for 185 and missed it miserably twice. Then I almost got 180 up. Probably could have made 180 if I didn't let me ego get the best of me and try 185 first...

Then I did sled pushes until I wanted to die. For the next two weeks I'm going to be doing mostly cardio to get ready for training, then training will be another two weeks after that. Might lift a bit for maintenance, but basically no real strength training for the next 4 weeks. Probably won't bother to post until I start back again, so this log is on a short hiatus.

[brettj]

Not back to training yet. Spent two weeks doing conditioning leading up to training: 5-6 days a week basically going back and forth between LISS and HIIT/intervals. Spent last week in training, basically wearing a gas mask and 50lbs of body armor 7 hours a day doing physical training. Really fucking brutal. One more week, including a mock riot to go.

Anyways, I was inspired to post today because I managed to pick up a used B&R bar on kijiji. The guy sold it to me for 260 CAD and threw in some free Rogue collars. For reference, before shipping and taxes that bar would cost me 400 CAD. The guy had a huge basement gym with top of the line stuff. He had just upgraded to an Eleiko bar, and offloading his old stuff. The bar is basically new still, and I'm pumped.

Also me and my wife bought a house, so I'm building a home gym for it. Also I bought Jordan's latest programming package, and I'm going to get started on it once training is done.

[brettj]

Finished training on Friday, and back to lifting finally. I'm going to be doing a 7 week hypertrophy block starting Monday, so yesterday I went in to the gym and fucked around a bit, seeing where my lifts are at and getting a sense of what weights to use for some new variations I haven't done before.

LLBS - 315x6@8
HBBS -275x8@7
Leg Press: 315x12@7.5

Pause bench: 175x6@8.5
Incline CG Bench: 115x8@7.5
DB Bench: 45x11@9

Deadlift 300x6@7.5
Pendlaw Row: 185x8@8

Lifts have gone down a bit from one month of no training and running around doing pushups in body armour (surprise...). I lost 10 pounds too. Should come back quick though I think.

[brettj]

LBBS: 315x6x2@8
Comp Bench: 175x6x2@9
Row: 135x12 then 145x8
Curls: 50x12x2
Tricep pushdowns: 35x12x2

[brettj]

Yesterday:

25min boring ass cardio. HR 120
7 min of pullups: 14 (weighted because I was at work and had uniform and boots on)

Today:

High bar squats beltless - 275x8x2 RPE 8
Press - 125x6x2 RPE 8.5 then 9
RDLs - 255x8x2 RPE 8 and 9
Dumbell BP - 45x12x2 RPE something some shit
Curls: 50x12x2
Tricep pushdowns: 40x12x2

[brettj]

My right bicep tendon (I think) has been killing me for the past two days since the chinups. Whatever, fuck it. Also my brother has apparently seen the light and has decided to bulk up 30lbs. We might have a real competition now. Maybe over by the end of the year, finally???

[brettj]

Hypertrophy block is funny - lifting like a bro. Having a bit of variety is fun though.

Deadlift: 310x6x2
CG Incline Bench: 135x8x2 @8.5 then 9 - huge jump from when I tried then this weekend - movement feels smoother with practice
Leg Press: 315x12x2 no idea how to gauge RPE on sets of 12, even 8s are hard. Every rep after 5 seems like @9
Curls: 60x12x2
Tricep things: 42.5x12x2

Plan for next week is exactly the same 3 day routine, but add an extra set and maybe a few pounds on the bar.