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Brent's Log of Barbell Battery

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RichMyers
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« Reply #60: November 27, 2013, 10:48:41 AM »
I hope he is just the first, of a whole new CORPS of lifters, trained by you.
Most problems in lifting can be solved by either pulling harder, or pushing harder.


brenth6112
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« Reply #61: November 27, 2013, 11:03:57 AM »
If that isn't inspiration I don't know what is. Im on my grind and trying to spread the word. People need the help and I am here to lend that hand. Or eye.
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
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« Reply #62: November 27, 2013, 11:06:04 AM »
If that isn't inspiration I don't know what is. Im on my grind and trying to spread the word. People need the help and I am here to lend that hand. Or eye.

It's your patriotic duty, AMERICA needs more Powerlifters.
Most problems in lifting can be solved by either pulling harder, or pushing harder.


brenth6112
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« Reply #63: November 27, 2013, 11:23:21 AM »
Preach it!!! I hope everyone is listening to this.
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
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« Reply #64: November 29, 2013, 12:50:03 PM »
Nov.27 Abs/Core

     Alright so coming off a good rest day back at it with some abs. There's always a huge debate about how to train abs but I think It's pretty simple. Treat it like your other muscle groups. Train them hard! I feel as for your typical core strength I am right on par with the rest of my body. I don't feel I am limited in any way by core strength. One thing that I am continuing to work on is my intra-abdominal strength and, during my power lifts, pressing into my belt for ultimate stabilization. That is something I usually work on during my power lifts and work on other aspects of core strength during an ab day.

     I know I stated at the beginning that I wanted to buy into this Jay Cutler program and get out of my comfort zone, but I have slowly been drifting away from the plan and addressing my weaknesses as a powerlifter. This has allowed me to really hone in and focus on improvement, which has been working pretty well. My lifts are starting to feel more natural and in control. During this ab day, as well as other days, I have been focusing on controlling the weight, controlling my breathing, and taking my time to get loose and make sure Im ready to handle these weights. No excuses. Ok so it looked something like this.

Hanging Leg Raises:
Knees bent x15
Legs Straight x10
+5x10(held DB with feet)
+10x8

Standing Rope Cable Crunch- Assumed athletic position, butt out, shoulders back etc. Simulataneously crunched and thrusted hips fwd.
60x12
80x12
100x10
120x8

Side Bends
35x12 each side
55x10
75x10

Back Hyperextension- Not the 45 degree one, the one parallel to the ground
BWx10x3
Need to do more of these. Excellent for hamstrings and glutes to get that tension and squeeze. Exactly what I need.

Planks- normal and sides
1 min each position x3

     Done. Doesnt look like much but it took a little over an hour to complete. Slow, controlled reps. Turned out to be pretty painful. Doing those hypers reminded me of all the good glute and hamstring exercises Im not doing. Donkey kicks, abductor/adductor exercises, etc. Got some work to do and that is exactly why I have to steer away from the program. Improvise, adapt, and overcome. Thanks for reading!!
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
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« Reply #65: November 29, 2013, 01:18:41 PM »
Nov.29 Arms

     Ok, so I think I have a pretty decent layout for going forward and let me know what you guys think. It looks like I will be 5 days on, 2 days off. Starting tomorrow it will look like: Squat, Bench, off, Deads, Abs/Core, Arms, off, repeat. Should allow proper rest to hit my powerlifts with efficiency and also get some good assistant work in as well. Shoulders will go with arms. I wont spend all day on arm day just hit exercises that will improve my weaknesses. I think it's a good start and, of course, can always adjust if needed. Today's arm day did not include shoulders as I didnt think about it till after I was done. So, here we go.

Dips
BW x12
25x10
35x10
45x10
90x7
First 4 sets, used antagonists to control the decent, paused then up, last set for strength.

Pull-ups(wide hammer grip, pulled head between bars to concentrate on biceps)
BW x10x2
BW x6
Pretty tough variation. First time Ive done 3 solid sets that way.

Seated Straight Bar Tri Extension
60x12
70x12
80x7
40x18 superset

Spider Hammer Curl
25x10 each
30x10
35x6

Single Arm Incline DB Press(Hammer grip, elbows tight to body)
40x12
60x10
60x8
40x10 superset

Standing Single Arm Cable Bicep Concentration Curl(Arm perpendicular to body)
15x10
20x10
25x8
20x10
15x10

Standing Single Arm Cable Tri Extension(palm up)
Same machine, same scheme as above

     Done. I forgot to mention that for about the past week I have not been taking any PWO. It actually feels pretty good. I have found out that it is not necessary and I know that sounds crazy but I can get a great pump by warming up correctly, and focusing on keeping my body tight during the exercises. Its amazing the difference when you actually focus on what you're doing. Not saying I will never take another pre but at least when I do it should be really effective. I suggest that you try it out too!! Overall good day in the gym. Empty cause of the crazy Black Friday people. They can have it, give me an empty gym where I can do work. Thank you. Have a good day 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)


Nony
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« Reply #66: November 29, 2013, 03:12:21 PM »
This doesn't seem crazy at all. I totally agree with you on this, nothing makes focus better than your will and enthousiasm. Nice log btw :)
NO PAIN NO GAIN


brenth6112
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« Reply #67: November 29, 2013, 03:17:48 PM »
Thanks Nony. I do keep that Purple Wraath on hand though. No stims just a little replenishment. Stay tuned for squats tomorrow!!!
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)


Nony
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« Reply #68: November 29, 2013, 03:24:46 PM »
 8)
NO PAIN NO GAIN


brenth6112
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« Reply #69: November 30, 2013, 04:18:57 PM »
Nov.30- SQUATS

Oh boy this was probably the best squat day Ive ever done. I had a little bit of everything. Started with some box squats for explosion and ham/glute/hip engagement. This got my mind and body ready for some heavier stuff, worked up to 345 with no spotter. Did some pause sets and half reps, stuff like that.

Squats
Box Squats- no belt
45x10 slow, using antagonists to pull myself down, get on my heels, get a breath, then drive up.
95x10
135x8
185x8

Back Squats
185x8 slow, slight pause, drive up
225x8 "                                      "
275x1
315x1
345x1
 Good stuff. Improvements are set up, bar position, grip, elbows, upper back strength and tightness, posterior strength and engagement, breathing. Basically everything. The 345 felt heavy. I think this is because my posterior strength is still relatively weak and now since it is more engaged the numbers might drop a little but will strengthen the weak muscles in the long run and you will improve. Im not done yet though.

Pause Squats- no belt, pause for about 5-6 seconds not too crazy
135x8
155x8
185x5
205x5
225x3x2
185x3
135x5
Breathing really helped here. I was in control the entire time. Didnt feel gassed cause I was getting my air. Upper back held true.

Reps- just at parallel not fully locked out
225x15
225x12
225x10
185x12
135x10 half reps working on using external rotation of the knees, and ham/glute/hip engagement to drive out of the hole and keeping my back tight.

Stiff Legged Dead- On rectangle step for inreased ROM
95x12
165x10
215x8
285x4  :)

Hypers
BW x10x4

Hip Abductor/Adductor Machine(yeah)
60x15x3
75x12x3
90x10x3
I actually enjoyed this a lil. dont judge

Standing Leg Curl
20 lbs each leg x15
30x15
35x15

Done. Feel really strong and the small aches and pains that I had are going away. Body is getting stronger and used to the tension and pressure. Starting to get fun. I had no music playing or pre workout or anything. Just straight focus. Thanks for reading.
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)


RodrigoRM
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« Reply #70: November 30, 2013, 04:45:18 PM »
Seems like a very complete all around leg workout. In the long run this will probably make those future PR attempts seem easier and safer.

Just one question... what does increased "ROM" stand for? When you mention you did stiff legged deadlifts on top of a rectangle step?


brenth6112
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« Reply #71: November 30, 2013, 04:53:42 PM »
ROM is range of motion. With having done so many squats Ive compressed my spine and now I want to elongate it so I make sure I get a good stretch. it's good to work from a deficeit as well so making it harder than it usually is. All things I need cause strength is an issue right now.
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)


RodrigoRM
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« Reply #72: November 30, 2013, 04:57:17 PM »
makes perfect sense to me. keep up those solid workouts bro!


iandriscoll
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« Reply #73: November 30, 2013, 08:07:28 PM »
It's all about learning the movement for yourself.  345 is a good start. 365 is around the corner and 405 is in the near future.  I am still puzzled by the box squats before the full squats.  If you feel it helps then by all means, keep doing it.  I'm different in the respect that I like to feel my (full) squats and really focus in on technique on the lighter sets then on my top set I just focus on making the lift, due to the fact that technical mistakes are going to happen with near max weights. 

Good work, keep hitting it hard.


Nony
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« Reply #74: December 01, 2013, 01:10:01 AM »
Low or high bar back squats?
I think glute ham raise is a gd workout for posterior strength
NO PAIN NO GAIN

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