Sign In

Remember Me

How-to Guides and Articles

Forum

Brent's Log of Barbell Battery

Read 239047 times


brenth6112
Rep: +1,338
Trust: 100%
Posts: 4883
Locker Roommates
« Reply #30: November 17, 2013, 04:31:41 PM »
Rich I am so focused right now it is scary. Did sumo for the first time today to help fix my posterior weakness in my hamstrings and upper back. Focus on pulling my shoulders back and when i caught myself being lazy i stopped, said come on man shoulders back, and reset. I felt really strong on the lift and i have some videos to post so keep a look out if your interested.
CFT by ISSA
USPA 181 Powerlifter
Squat-475(gym) 462(meet)
Bench-325(gym) 302.5(meet)
Deadlift-525(gym) 500.5(meet)
Total-1325(gym) 1265(meet)


RichMyers
Rep: +2,282
Trust: 100%
Posts: 8267
Locker Roommates
« Reply #31: November 18, 2013, 11:46:13 AM »
Rich I am so focused right now it is scary. Did sumo for the first time today to help fix my posterior weakness in my hamstrings and upper back. Focus on pulling my shoulders back and when i caught myself being lazy i stopped, said come on man shoulders back, and reset. I felt really strong on the lift and i have some videos to post so keep a look out if your interested.

You are definitely taking everything in the right direction.
Most problems in lifting can be solved by either pulling harder, or pushing harder.


brenth6112
Rep: +1,338
Trust: 100%
Posts: 4883
Locker Roommates
« Reply #32: November 18, 2013, 10:20:41 PM »
Nov 17 Back and Traps

A lot of good has been happening lately I have learned ton and Im really starting to understand what its like to be strong and what it takes to be efficient and in control. Just tightening up and Getting aligned has just done crazy things for my stability and leverage. Starting to take things to the next level by adding sumo deads to the mix. If done correctly this should fix my posterior weaknesses and force me on my heels which are weak points for me so Im excited.

Todays workout is of a different element. A two-a-day!!! Back in the morning and Traps(deads) in the afternoon. Yeah buddy I think Im gonna like this!! Who wouldnt want to spend more time in the living room(gym). Lets do this.

Breakfast- 2scoops whey one scoop Bio Gro, Banana, 3 eggs 4 bacon 2 toast
Mid morning- 1scoop whey
Lunch- Subway footlong oven roasted chicken(loaded)
Pre 2.5 scoops Volt, 5g Mono
Intra-Wraath
Post-2scoops whey 1scoop Bio Gro
Dinner-Hamburger Helper

Workout- Back 10 minute warm up jog and stretch
Front Chin Up 4x8-10
BW x 10x2
25x8
35x8

Underhand Pulldown 3x8-10
120x10
140x10
160x9

Reverse Bent Over Row 3x8-10
135x10
155x10
175x10

One Arm DB Row-3x8-10
50x10
60x10
70x10

Leverage Iso Row?? 3x8-10 how do you get leverage on a machine??
45lb plate each side x10
70x10
90x10

Seated Cable Row- 3x8-10
100x10
120x10
130x8
Added a light set to focus on squeezing my shoulder blades back. Whew different kinda pain/pump.

Hyperextension 2x10-12
BWx12x2

Thats it for the morning session. Awesome way to start the day. EVERY lift I focused on keeping my shoulders back and they were burning and are already sore. Mission accomplished. I can feel the muscle contracting and pulling back already. I also felt sore after that power lifting work I did the other day. A good sign.

Off to work!!

Workout #2 Traps 1scoop Volt and Wraath
Sumo Dead Work
Im just gonna talk about this for a second. Now I climbed up really fast in this lift. I basically learned it last night and I came into this with a good mindset and ready to put some quality work in. I started out super light.95lbs. Bumpers so I can get the positioning. I got in the zone and read my notes from last night. I knew exactly what I had to do and approached it as such. I approached the bar as if it was a 1RM. Took my time to set my feet and see what feels most comfortable at first. I know I will have to change it most likely but I give it a good guess. I go through the motion nice and slow. Everything tight squeezing the hell out of my glutes drawing my knees externally and trying to keep a good neutral/double chin head. Drove my hips through the bar right after my legs lockout. I do the reverse to lower the weight 3x3 and 135x3x3

I feel like I got it under control and can move up in weight. I was able to get some good form on 185x3. Feels real good. Love the tightness and I feel stronger with my hands inside my legs. Love it already. I continue to 225x1, 275x1, 315x1, 365x1, 405x1. See my video in the threads. I can't say that  i would advise such a drastic increase the first day but I know my body and I knew I could handle it. I stuck the lift everytime. Always room for improvement but a great start IMO. Felt great afterwards.

DB Pullover 5x8-10
55x10
65x10
75x10
85x8x2
 
DB Shrug 3x8-10
60x10
80x10
90x8 Grip fail, considering straps
 
Behind Back Shrug 3x8-10
135x10
185x8x2
 
Upright Row 3x8-10 overhand  deadlift grip pull to sternum. Youre welcome shoulders.
135x10
155x8
115x15 grip issues

And thats it. Very fun day today and very successful. I mean what good would a log be if there werent twists? Thanks for following and stay tuned for chest.
« Last Edit: November 18, 2013, 11:01:56 PM by brenth6112 »
CFT by ISSA
USPA 181 Powerlifter
Squat-475(gym) 462(meet)
Bench-325(gym) 302.5(meet)
Deadlift-525(gym) 500.5(meet)
Total-1325(gym) 1265(meet)


brenth6112
Rep: +1,338
Trust: 100%
Posts: 4883
Locker Roommates
« Reply #33: November 18, 2013, 11:03:38 PM »
Lil update on the physique. Ive gained a pound to 180 and have leaned out a little too. Good signs
CFT by ISSA
USPA 181 Powerlifter
Squat-475(gym) 462(meet)
Bench-325(gym) 302.5(meet)
Deadlift-525(gym) 500.5(meet)
Total-1325(gym) 1265(meet)


brenth6112
Rep: +1,338
Trust: 100%
Posts: 4883
Locker Roommates
« Reply #34: November 18, 2013, 11:26:07 PM »
Nov 18 Chest

Back is sore!! In all the right places. I wanted to try and focus on pulling my shoulders in during all my lifts and it was kinda painful. Nothing that will slow me down. Back at it too bad this falls on a Monday!!! Might have to crack some skulls.

Breakfast- Jack in the box and 2scoops whey 1scoop BG
Mid morning- apple and Nutrigrain bar
Lunch- Two PBJ
Pre-2 scoops Volt 5g Mono, Wraath
Post- 2scoops whey 1scp BG
Dinner- 2 hamburgers with rice

Workout- Chest(Shoulders Back)
Incline DB Flye 4x12+warmup
WU- 30x12 deeeep
45x12x2
50x12
50x8

DB Bench 3x12
70x12
80x12
80x8

Incline Iso Hammer strength 3x10-12
70lb each side x12
90x8 oops got weeweey lol
80x10

Cable Cross 7x12-15
15each side x15x4
15x12x3

Bench Work
I didnt mess around too much cause my back is sore I just did 3 sets with the bar setting up traps and shoulder blades squeezed into the bench and trying to get my eyes under the bar, burying the bar in my hands and squeezing. I drop my feet from the bench and get my heels and tighten my core. I squeeze my shoulders Back once more and pull the bar off the rack. I pull out on the bar with my lets and shoulders and get my wrist/ elbow alignment. Only when Im completely tight will I complete a full rep. While in the hole I re check my wrist and elbow alignment and when corrected which was every time dam near drive up. Did 3 full reps
CFT by ISSA
USPA 181 Powerlifter
Squat-475(gym) 462(meet)
Bench-325(gym) 302.5(meet)
Deadlift-525(gym) 500.5(meet)
Total-1325(gym) 1265(meet)


brenth6112
Rep: +1,338
Trust: 100%
Posts: 4883
Locker Roommates
« Reply #35: November 19, 2013, 12:08:13 AM »
Some back
CFT by ISSA
USPA 181 Powerlifter
Squat-475(gym) 462(meet)
Bench-325(gym) 302.5(meet)
Deadlift-525(gym) 500.5(meet)
Total-1325(gym) 1265(meet)


brenth6112
Rep: +1,338
Trust: 100%
Posts: 4883
Locker Roommates
« Reply #36: November 19, 2013, 08:33:23 PM »
Nov 19 Biceps

I was supposed to do a two a day with chest yesterday but I couldnt get the time. Quick biceps workout but I got the most out of it.

Workout- Biceps
EZ bar curl- 4x12-15
50x15
60x15
80x12
90x12

Alternating DB curl 4x10-12 DB held at 45 angle
30x12 each
35x12
40x10x2

Spider Curl 3x10
50x10
60x10x2

One arm machine curl 3x10-12
20x12
30x10x2

DB Hammer curl  3x10-12
25x12
30x12
35x12

Standing Calf Raise 3x10-12
90 lbs of plates x12
140x12x2

Seated Calf Raise 3x10-12
45x12
70x10
80x10

Thats it. Been wanting to comment on the Bio Gro and say this stuff is working. Ive been putting in hard days and this stuff is keeping me in the game. Just 2 scoops a day right now. Feel really full muscle wise too. Good stuff.
CFT by ISSA
USPA 181 Powerlifter
Squat-475(gym) 462(meet)
Bench-325(gym) 302.5(meet)
Deadlift-525(gym) 500.5(meet)
Total-1325(gym) 1265(meet)


brenth6112
Rep: +1,338
Trust: 100%
Posts: 4883
Locker Roommates
« Reply #37: November 20, 2013, 08:56:03 PM »
Nov.20 Hamstrings

Ah yes another great day. Ive been going to this transition assistance class for leaving the USMC and it is really got me thinking about my future. Ive never been so focused and that is with everything including the gym. Starting my personal trainer class tomorrow so I will really taking my game to the next level. Its exciting to be on a good path and know what you want to do for the rest of your life. Not many people have that luxury.

That being said, its time to do some serious squat work. I did my workout then really slowed everything down and focused on improvement form wise. I took my headphones out, blocked out all the idiots, and prepared myself.

Goods-flexibility(depth), lower back strength, quad strength,  head position, knee rotation(external), core strength weight on heels(not perfect).
Bads -overall stability, uncontrolled decent(speed), shoulders not back, bad wrist/elbow alignment(elbows up), and I rush through the lift. Should be taking my time and setting up properly. Every little movement counts.

I started out with some good stretching. While I was stretching I would do some static stuff like basically stepping on my hands where i have to squat real deep then I pull with posterior and pushing with my legs that basically looks like a deadlift. I feel this really allows my body to feel some pressure and tension that you can't really get with a stretch.

I proceed to approach the bar. There was no weight on it but I was looking at it like 405, my goal. I ran everything through my head and set up. First thing I do is make sure the bar is centered on the rack. Like as good as I possible can guess. I want perfect balance so there is no room for error. After that I get my grip. Hands outside of the groove with my index finger on the groove. I bury the bar in my hands and grip it as hard as I can. I align my wrists then I let my shoulders loose then pull them together and lock them in place.

Time to get under the bar, we're Getting there lol. I try to make minimal foot movement(my shoes are off and no belt for any of this by the way). I pay attention to where i put my feet when Im stepping under. I try to take 2 steps and then adjust a little from there. I want a routine and a rhythm and I want to be the same every time. So, now I have my feet set with my toes pointed slightly out and slightly wider than shoulder width. I feel this is my strongest position. I have some good hip flexibility so I can go a little wider to really get my posterior chain involved in the lift and not make it all pressing.

I work my way up. I push my butt out a little to get a good lumbar curve, tighten up my core, pull my shoulders back again, get my elbows as down as I can, stick my chest out, and get a good neutral/chin up a lil head position. Im am ready to go. I reinforce my overall tightness and unrack the bar. I don't try to unrack it and step back at the same time. I unrack it, pause, step back under control paying attention to my steps cause I want them the same every time. I take two controlled steps backwards and check my foot position while the weight settles.

As soon as it settles I get my head back to neutral and go. One of my issues was an uncontrolled decent so what did I do? Controlled that poo. I slowly went through the motion as follows: Butt out and back, external rotation of my knees squeezing my hams and glutes to keep good balance and stabilization. Kinda like the decent of a bench where you pull with your shoulders and lats. I stay tight, paying attention to every detail. I pause and hold at the bottom working my stability and checking everything out. After I get set I slowly begin the accent by pushing on my heels, knees still rotated out and i try to find a good balance of pushing and pulling. I focus my attention mainly on my posterior cause this, again, is a weak area. I then continue all the way up nice and slow and re rack the weight.

This is some of the most exhausting work Ive ever done. Im dripping sweat and breathing kinda heavy lol. 1 rep of 45lbs. I like to think I did something right. I continue with this scheme exactly like that every rep for this scheme:
Bar x 2
95x2
135x2
185x1
225x1

I was happy to see my strength improvements. I was able to slowly control that 225, pause and the bottom for about 6-8 seconds then drive it back up under control with no dipping or excessive movement. Very nice but I am hurting lol.

Ok so that was a lot longer than i thought but if you read it then what did you think? Im trying to get ot perfect so let me know please.
On to the workout.

Hamstrings- Done before squat work
Lying Leg Curl 6x12
50x12
65x12x3
80x12
95x12

Stiff Leg Dead 3x10
135,185,235x10

Seated Leg Curl 3x12
70,90,100x12

Leg Press High and Wide 3x12
360,450,540x12

Thats it. Some good hammy work. Feel some increased strength and stamina which is highly needed. Gotta keep working. Goodnight SR
« Last Edit: November 20, 2013, 09:35:16 PM by brenth6112 »
CFT by ISSA
USPA 181 Powerlifter
Squat-475(gym) 462(meet)
Bench-325(gym) 302.5(meet)
Deadlift-525(gym) 500.5(meet)
Total-1325(gym) 1265(meet)


brenth6112
Rep: +1,338
Trust: 100%
Posts: 4883
Locker Roommates
« Reply #38: November 21, 2013, 10:37:31 PM »
Nov.21- Quads

Legs AGAIN!! 2nd consecutive week where there are back to back leg days. I actually don't mind it. I love my hamstring days cause I really get to focus on them and improve. Nothing wrong with that. Also, it gives me more time to focus on my weaknesses like control the weight and keeping tension on my posterior. Im able to concentrate on these things with every lift I do. I really want my body to get used to the tension and pressure. That about it. On to the workout.

Workout- Quads
Leg Extensions 4x20
30,40,50,60x20

Front Squat 5x8-10
135x10
155x10
185x10
205x8
225x5
Got some good work in here. With the weight on the front of my body, it really forced me to keep good posture throughout the lift. Also, i was forced to drive with my heels and push back and squeeze with my posterior to keep from leaning forward. I feel I was able to target my weaknesses and improve.

Hack Squat Machine 3x3-5
90lbs of plates x 5
180x5
230x3
Really slow and controlled, pause at bottom then drive up. Really focusing here and trying to train my body to handle the pressure. Worked my breathing also here.

Lunge 3x10
95x10x3
Slow and controlled

Leg Extensions 5x12-15
60,70,80x15
90,100x12

Done. Good work today. Really wore myself out with all this slow and controlled stuff. Body is not used to it but its improving and I really feel like Im Getting an understanding of how my body needs to work.

Started my ISSA fitness trainer course today. Got through the intro and left off on anatomy and physiology. This is going to be really fun. Taking things to the next level has been a common theme for me lately. Gotta keep the ball rolling. Night SR.
CFT by ISSA
USPA 181 Powerlifter
Squat-475(gym) 462(meet)
Bench-325(gym) 302.5(meet)
Deadlift-525(gym) 500.5(meet)
Total-1325(gym) 1265(meet)


tree
Rep: +87
Trust: 100%
Posts: 367
Locker Roommates
« Reply #39: November 22, 2013, 03:37:45 PM »
Good luck with the trainer course, man.  Just attack it like you attack the iron  ;D
while (!dead())
    keep_lifting();


kevO
Rep: +4,300
Trust: 100%
Posts: 4475
Locker Roommates
« Reply #40: November 22, 2013, 03:47:01 PM »
Me likes powerlifting...Im in
Failure is NEVER an Option.

Patience and Hard Work produces results


Clipper83
Rep: +4,424
Trust: 100%
Posts: 6113
Locker Roommates
« Reply #41: November 22, 2013, 09:40:06 PM »
In this biznitch
If you can't explain it using simple words, you don't understand it well enough.


brenth6112
Rep: +1,338
Trust: 100%
Posts: 4883
Locker Roommates
« Reply #42: November 22, 2013, 09:43:52 PM »
Yeah buddy. Its not a game anymore! Prepare to see some weight be pulled and pushed.
CFT by ISSA
USPA 181 Powerlifter
Squat-475(gym) 462(meet)
Bench-325(gym) 302.5(meet)
Deadlift-525(gym) 500.5(meet)
Total-1325(gym) 1265(meet)


brenth6112
Rep: +1,338
Trust: 100%
Posts: 4883
Locker Roommates
« Reply #43: November 22, 2013, 10:07:59 PM »
Nov.22-Shoulders and Triceps

Another two a day today lol. Kinda fun I got up early and was in the gym at 530. Nobody in the gym and I did some serious work. After back to back leg days I was dying to get to some upper body cause I have work to do in this area. Time to get my shoulders back like I always tell myself. This workout had plenty of that I assure you. Ok so let us get to it.

Gave up the diet logging cause would really fooing cares. Its a powerlifting log.

Workout-Shoulders 5:30am
Military Press
Bar x20
95x10
115x10
135x6
155x5. Increase here by 10 lbs.

Side DB Lat Raise
15x10
20x10
25x10x2

Front DB Raise
20x10
25x10
30x10

Seated Bent Over Rear Delt Raise
15x10
20x10
25x10x2

Cable Rear Delt Fly
20x10x3
10x20 superset

Standing Low Pulley Lat Raise
20x10x4
10x10x3

Done. Like I said lots of rear delt in there. Perfect. Hurting but Getting stronger. Look out for a snowball coming down and if you can't handle it get out of the way.  :D >:( Thanks for reading. Gonna see how I feel tomorrow and possibly get to dead work in. Like only dead work. Stay tuned
CFT by ISSA
USPA 181 Powerlifter
Squat-475(gym) 462(meet)
Bench-325(gym) 302.5(meet)
Deadlift-525(gym) 500.5(meet)
Total-1325(gym) 1265(meet)


brenth6112
Rep: +1,338
Trust: 100%
Posts: 4883
Locker Roommates
« Reply #44: November 22, 2013, 10:18:11 PM »
Totally forgot to put my tricep workout in here lol. Triceps need work as shown in my latest bench press fail. Got some close grip bench to work on a few things. If you read above you know what Im working on. Lets go.

Workout-Triceps
V Bar Pushdown
65,80,110,130,150x15(double pulley)

Cable Rope Overhead Extension
80x15
85x15
90x12(same pulley)

Close Grip Bench-lil fatigued which is good. A different element
Bar,95,135x15
155x12
165x10 nice improvements in form seems to pay off throughout this lift

Skull Crusher
50x12x3
50x10

Seated Tri Extension
50x12x3

Whew. Whata day. Feel good and proud of my improvements frankly. Motivating


CFT by ISSA
USPA 181 Powerlifter
Squat-475(gym) 462(meet)
Bench-325(gym) 302.5(meet)
Deadlift-525(gym) 500.5(meet)
Total-1325(gym) 1265(meet)

Sign up or Log in to post a reply.


Copyright © 2019 SupplementReviews.com. All rights reserved!