road to redemption...continues..

[HERCBRUTE]

raw bench
135x12 225x8 315x6 395x8 395x8
close-grip bench
335x8 335x8

incline flyes
55x15 55x15 70x10 70x10

front laterals
70x3 70x5 50x10 55x10
bent over laterals
50x10 50x10 50x10

pushdowns
100x10 130x10 150x10 90x15 90x15

abs/dips

***well didn't do well at them meet. got in a 855 squat and missed 925. my bench woes continued though...750 on two attempts i beat the rack signal and the third i was gassed. i have some major changes i need to commit to with this bein my 5th bombout. went back to training today and kept everything easy pretty much. here are three of my vids on youtube under bamabarbell from the meet...on the upside, all my lifts were easy though at the meet but...

gotta get my **** together,
TB

raw deads sumo
315x7 singles
405x3 singles

barbell shrugs
585x10-10-10-10-10

barbell rows
405x6-4-5

hammer curls
80x7-4-4

leg curls/leg extensions

***did a bit of DC training for my accy work. defintely goin to have to keep an on hand log though so i don't forget these numbers. we will see how this goes...

defintely nuthin wrong with gettin bigger,
TB


me squats

raw squats w/ chk blues(+200)
135x5 225x5 315x1 405x1 495x1 585x1

ssb box squats
225x5 315x5 225x3

***bench day was deload day really for me. we kicked things into gear tonite on squats. i decided to do them raw. worked up to 585 plus 200 in tension. it was easy. did them without knee wraps too. squats felt very good tonite. went to ssb box squats w/o a belt which worked the hell out of my abs and hips. raw bench day is next...

felt good to move some heavy weight,
TB

speed bench
225 w/ dbl minis + chk blues(180)- 3x3
225 w/ chk blues(80) - 3x3
225 w/ dbl minis (100)- 4x3
315x8 315x12

incline flyes
80x10-10-10

barbell shoulder press
225x5 275x10-10

lateral raises
50x10-10-10

CG floor lockouts
315x10-405x8-495x6-585x4-675x1(at least 30-60 rest between sets)

pushdowns
150x10-10-10

***today was a good session. gettin back to gettin work in on accessory days and not treating them like ME days so i'm doin one of two things. i'm doin 3 sets of 10 with 60 sec between sets or suicides which is what i did with the lockouts, the cadence was supposed to be 10-8-6-4-2 but only got one on the last set. did wonders today so i'm goin to do it friday as well.

gettin work in,
TB


raw sumo deads
135x2 225x2 315x2 405x2 500x3 605x2

barbell shrugs
495x20-20-10

barbell rows
405x8-6-4

pullups
bwx5 reps

preacher curls(standing)
85x8-5-4

wall hammer curls
50x12-10-10

leg curls/leg extensions/abs

***today's session went great. felt hungry as **** and wanted more weight every movement...pink magic is working again..LOL!! worked up to 605 for 2 on sumo deads and missed the 3rd rep. bw is 335ish and started back doin pullups again and did 5 reps easy. did a bit of DC training today and i'm goin to keep with it and no reinvent the wheel. a friend of mine is 275 and looks heavier and has been doin DC training so it motivated me to do the same and plus it will give me some direction on accy days and keep me focused.

gettin back hungry again,
TB

me bench
raw bench
135x10 225x6 315x3 405x1

reverse bands
405x1 495x1 585x1 610x0

speed pushdowns
4 sets of 10

***had a strong session tonite. was a bit motivated by rage tonite too which is good. missed 610 at lock but the speed off the chest was fast and so was 585. speed off chest was fast but gotta work on that lockout more.

got work to do,
TB



raw squats w/ 2 chk blues (+400)
barx3 135x3 225x3 315x3 405x2 500x1(900)

ssb box squats
225x5 225x5

***squats felt very strong tonite. 500 was deep and strong. it wasn't easy but wasn't hard either. left some in the tank for sure. defintely goin raw on squats for awhile. goin raw on deads and bench for a while too with focus on speed on all lifts. can't wait til next week...3 chk blues..+600...bar weight goal...we will see...but..

i want 500,
TB

[HERCBRUTE]

raw bench/shoulders/triceps

speed bench w/dbl minis
225x5 315x5 295x5 275x5 225x5 225x5

db flyes
80x11-4-3

standing militaries
185x5 175x5 165x5 155x5 135x5 225x5

laterals
65x6-6-7

CG floor lockouts
585x5 495x5 405x5 315x5 315x5

pushdowns
stkx10-15-15

***today was a ball busting session. elbow is gettin better by the week and that's good. went too light on standing militaries but next week will be bumping those up. working on the upper and lower phases of my benching. think dips could be making a return...

off topic, me and a friend of mine were talkin about how dealing with "fake" people can piss us off. for me, i had to thank those who have been in my corner and have been real with me especially USPLabs & proteinfactory..those people tell me stuff i don't want to hear at times but i know i need to hear it. we support one another as well and that's what its about...

always backing your own,
TB

[HERCBRUTE]

deads/back/traps/hammers

sumo speed deads
405x6 sets of 1 with 30 sec rest between sets

shrugs
605x10-10-8-10-10

barbell rows
425x6-6-3

standing preacher curls
105x6-4-5

leg extensions/leg curls


me bench
raw bench
135x10 225x6 315x3 405x3

shirted 3-boards(inzer phenom)
495x2 585x1 675x1 785x1 925x0(miss)

band pushdowns/band flyes

***looks like i'm back to eatin plates again. speed deads are goin very well at the moment sumo. we will see what it does to my conventional deads. shrugs, rows, and curls are goin up using DC style. benchin tonite went well too. used a triple-ply phenom which was loose in my opinion. got 785 and missed 925. i had a few loose screws attempting 925 but i wanted to just have fun...no stress about touchin weight etc. just loading the bar and goin balls to the wall...

i'll be repeating that idea on squats,
TB

[HERCBRUTE]

me squats

raw squats
1 chk bluesx 3 (200)
2 chk bluesx 2 (400)
3 chk blues (600)
barx1 135x1 225x1 315x1 405x1(1005 at the top) 455x0

ssb box squats
135x5 225x5 315x3 315x5

***tonite, squatting was ****in awesome. it was hot in the garage but "fans" are evil. HAHA. worked up to 405 for a single deep. missed 455 but will get it next time around. next week will be back down to 2 choked blues which is going to feel very weird. with briefs i've done 585...

wonder where it would be now,
TB

[HERCBRUTE]

raw bench/shoulders/triceps

speed bench with 2 minis ran under the bench(+100)
225x3x3 135x3x3 155x4x3

hammer strength incline press
450(10 plates total)x8-5-4

incline flyes
100sx8-4-3

pec deck
150x3 sets of 10

standing militaries
225x5-5-5

lateral raises
65x5 55x5 45x10 35x15 55x10

jm press
225x5-5 205x5-5 185x5

pushdowns with dbl mini
80x3 sets of 15

dips w/bw
3 sets of 10

leg raises- 3 sets of 10


de deads/back/hammers

speed sumos
315x5 sets of 1

shrugs
315x10 405x10-10-10 495x10

barbell rows
315x-6-6

pullups
bwx3-5

hammer curls
50x10-10-10-10

leg curls/leg ext

***the other day was a good session but a good time for a deload too. pink magic has me moving more weight every session which is awesome. i was a bit worn from driving to atlanta and back though should of waited a day to train but oh well. gotta up the protein and man up. today i went light to deload but still trained to get the blood goin. bodyweight is 340 and still soild so i'm happy about that not to mention i'm able to do pullups again with little pain. sunday is bench day...

time to rest...,
TB
_____________

me bench
135x10 225x6 315x3 405x3
shirted 3-boards(rage x)
495x1 585x1 675x1 745x1 875x1(PR)

band flyes/band pushdowns

***just working on lockout. held the 875 at lock for about 5 seconds. first time doin 875 in my old rage x now that its repaired. next week i'll be back in my ace doin close-grip work in my shirt and touching weight again.

hellbent on a big bench,
TB

[HERCBRUTE]

me squats

ssb box squats
135x3 225x3 315x1 405x1 405x1 495x1 225x10

speed bench/tris/shoulders

speed bench
225x3x3 275x3x3 315x3x3 365x3(all were fast)

machine incline press
200x5 190x5 180x5 170x5 160x5
120x8 120x10

incline flyes
70x15 70x5 70x10 70x5 70x10

standing militaries(with no rest)
185x5 205x4 225x3 250x2 135x10

lateral raises
55x10 55x5 55x15 55x5 55x10

pushdowns
90x20 150x15 150x10 150x8 150x15 150x8

jm press
225x3x10

***good work all round today. goin to add in close-grip benches back in next week. speed bench is coming along well...365 was fast to my surprise. been working on moving the bar faster these last few weeks...

moving the bar fast is good, right,
TB

[HERCBRUTE]

speed deads/back/traps/hammers

speed sumo deads
315x3x1 405x3x1 495x2x1

shrugs
495x25-585x20-675x15-735x10(done with little/no rest)
495x10-405x15

barbell rows
315x10-365x8-405x6-455x4(done with little/no rest)
315x15-225x10

pulldowns
160x10-8-8-4

hammer curls
50x10-60x8-70x6-80x4(done with little/no rest)
60x10-50x15

machine curls
80x12-8-10 100x6

abs/leg extensions/leg curls

me bench

raw bench
135x10 225x6 315x3 405x3

shirted 3-boards
495x1 585x1 675x1 785x1 945x1(PR)
shirted 1-board
695x1(smoked!)

CG bench
225x10 225x10 225x10

band flyes

***training the last few sessions have been awesome. having fun and kicking ass to boot. watched branch warrens' unchained and train insane and it helped a lot with me bein fired up. did a bit of suicide training on back day which you can tell. its awesome. defintely goin to keep testing it too. bench day went great. 945 off 3-boards in my ace and then went to a 1-board and killed 695 no prob. held it at lock and had it under control so the heavy 3-boards have been paying off. next week i will be doin the same and try 725 off 1-board and we will see what happen...

i'm running out of plates on bench,
TB

[HERCBRUTE]

me squats

raw squats w/ choked blues(+200)
barx5 135x3 225x3 315x1 405x1
w/ briefs
495x1 585x1 705x1!(905)

front squats
135x10 225x5 225x5

raw bench/shoulders/triceps

raw bench
135x10 225x6 225x8 315x3 315x1 405x1
425x3 365x10 405x8

machine chest press
180x12-6 200x8-4-10(no rest)

incline flyes
60x10 65x10 70x12 (no rest)

pec deck
120x15 100x10 80x12 100x8 (no rest)

standing military presses
135x5 225x1
275x3 185x10 225x8 135x15

lateral raises
50x10-12-8-10

CG decline bench
225x5 365x3 275x10 315x8

pushdowns
150(stk)25-15-20-25-10(no rest)

***training has been great these last few days. branch warren fires me up to kill and stay hungry. anyways, PRs on squats. first time in briefs since the meet and did 705 plus 200 in bands. easier than i thought it was. had great bench accy day. trying some new things with this suicide training i've come up hence the the juggling of reps/weights and little to no rest between sets. felt strong. goin to keep with it and see how it works.

bustin ass for sure,
TB

[HERCBRUTE]

speed deads/back/traps/hammers

speed deads sumo
315/5x1
405/5x1
550x3

barbell shrugs
585x25-10-20-15-25(with little rest)

barbell rows
315x12 345x15 365x10

CG pulldowns
120x8-140x10-180x12-160x8-150x10-140x12(with little rest)

machine curls
80x12-100x10-120x6-140x3
80x12 60x15

hammer curls
50x12-50x15-50x10(with little rest)


ME bench
raw bench
135x10 225x6 315x3 405x3

shirted 3-boards
495x1 605x1 695x1
shirted 2-boards
785x1 910x1

band flyes/pushdowns

***training has been goin well. worked up to 550 for 3 on sumo deads friday and they felt strong...need to be faster. hammered back, traps, and arms. today was me bench and did 910 off 2-boards. next week i'll be switchin to doing close-grip work in my shirt and goin full range and 1-board as well. no meet planned as of yet as i am planning making some big changes in my life at the moment...

we will see what happens,
TB

[HERCBRUTE]

me squats

raw squats w/ 2 chk blues
barx3 135x2 225x1 315x2 405x2 495x1 545x1(+400)

ssb box squats
135x5 225x5 315x5

raw bench/shoulders/triceps

speed bench w/dbl minis(+100)
barx5 225x5-225x5-225x5-275x5-315x5
225x10 245x10

incline flyes
50x8 65x10 75x12 65x10 65x8

machine chest press
180x15-10-12 100x15 120x12 140x10

standing militaries
135x5 155x5-185x5-205x5-225x5-255x5 135x10-145x8

side laterals
45x8-35x10-25x12

cg floor presses
245x5-265x5-285x5-305x5-325x5(little rest)

pushdowns
150x20-15-20-10

***training has been goin well as you can see. suicide training is kicking my ass but i'm loving it. squat day went well. did 545 with 400 in bands raw. very strong. my raw bench accy day just about everything i done was done with very little rest, high intensity, and working up to heavy weight. ITS AWESOME. worked up to 255 for 5 on standing militaries, 325 on cg floor press, and 315 for 5 on speed bench with bands. it was a ball-bustin indeed...branch warren's new cd is ****in awesome...

pure motivation,
TB

[indysoccer16]

looks like you have had some good progress, keep it up

[HERCBRUTE]

looks like you have had some good progress, keep it up

thanx!
tb

[HERCBRUTE]

deads/back/hammers

speed deads
495x5 singles(speed)

barbell shrugs
405x25-495x20-585x15-675x10-765x5
315x10 315x10

t-bar rows
3px5-4px5-5px5-6px5-7px5 4px10 5px10

straight arm pulldowns
30x8-60x10-70x12

hammers
65x12-65x6-65x10-65x8-65x8
40x10 30x15 25x12


me(sort of) bench
raw bench
135x10 225x6 315x3 405x3 455x1

reverse band 3-boards
405x3 495x3 585x3

***training has been well these last few sessions. nuthin else to speak about really. gotta get moving on these changes though...

???,
TB

[HERCBRUTE]

sorry i hadn't updated my log here in a bit. been a bout down lately but i'm back at it hard.

me squats

me squats w/ 3 chked blues
barx2 135x2 225x2 315x2 455x0 405x1

ssb box squats
135x5 225x5 315x1

speed bench/shoulders/triceps

speed bench
225x5 245x5 275x5 315x5 365x5

incline machine bench
225x10-245x8-265x6-285x4-315x2(limited rest)
225x15

seated military presses
135x10 225x6 315x5 315x5 350x5

upright rows
135x5-135x5-145x5-145x5-145x5(limited rest)

side laterals
35x8-35x10-35x12(limited rest)

CG floor presses
225x10-275x10-315x10(limited rest)

pushdowns
140x10-140x10-140x15-140x20-140x15(limited rest)


de deads/back/hammers

speed deads
495x5x1(sumo) 585x3(conv)

barbell shrugs
495x10-585x10-675x10(limited rest)
585x20 405x20

barbell rows
365x5-385x5-405x5-425x5-445x5(limited rest)

pulldowns
160x12-6-10-4(limited rest)

preacher barbell curls
65x5-85x5-95x5-105x5-115x5(limited rest)

hammers
45x10 45x10

abs/leg ext/leg curls


me bench

raw bench
135x10 225x6 315x3 405x3

shirted bench(full range)
515x2 605x2 695x2 785x1 785x1 785x1

***training has been gettin more and more intense lately. weights are going up cause of this short rest between sets and moving up weight and reps. squat day was ****. didn't feel it that day. accy days were awesome. seated militaries made a huge jump after doin standing militaries and would make a huge difference on heavy bench day as 785 was moving very strongly but no touch. goin back to some old school stuff that worked before and had better condition as well. you'll see this change on squat day. sumo speed deads went ****ty too. 495 didn't move fast like last week but will change that this week.

gettin back focused,
TB

[HERCBRUTE]

***had a deload week last week. first one i've taken in a long while. got a lot of stressful **** goin on right now but as always, i will figure it out. anyways, a few highlights...

-did 500 raw bench easy so repping it should happen soon
-squats felt light because of all the band loading we've been doin
-tripled 585 raw on deads. need to find that fire on deads again
-did 635 reverse band bench this past sunday...thanx to inclines and flyes, i "beasted" it up
- did 405 on zercher squats...an oldie...good for the core.
- did 405 for 3 sets of 10 on raw bench...starting new bench program. felt like **** so those should of been a helluva lot easier.

things are about to change now. goin towards more raw right now though too til i'm able to do full gear training again...

....,
TB

[nemo]

Nice numbers,.. keep up the good work!
The workouts seem intense, and even your deloads are awesome!

[HERCBRUTE]

haha thanx bro. i try.

i haven't updated in a while so here goes...

squat day

raw squat
135x10-10 225x6-6 315x3-3 405x1
450x8 450x8

close-stance front squats
225x5 225x5

leg curls
100x8 80x10

seated calf raises
230x10 230x10

abs

***some news here...i'm back at my parents due to things not working out well in t-town. needed a hole in a wall to go to and i found it. went there and did squats til i got a headache. it was awesome. 450 for 2 sets of 8 was easy for me and first week of coan routine. did some close-stance front squats for 2 sets of 5 and finished up with some calves, abs, and hams. hooking up with a fellow lifter later this week for bench...

still gotta do what i know,
TB

bench day

raw bench
135x10 225x6 315x3 390x3x10

close-grip bench
340x3x10

incline bench
315x3x10

seated militaries**
225x6-6-6-6-4-4

side laterals
45x10x5**

abs


deadlift day

power shrugs
705x5 705x7 405x20 405x22 585x12

db rows
125x4x10

pulldowns
150x4x10

cheat curls
135x5 135x6 95x8 95x12 115x10

abs


***training has been off these last few days due to gettin used to my new situation but once i get work lined up, it will be back on track. startin the bill kazmaier bench/deadlift routine and ed coan squat routine. going raw in 2011 and dropping bw down to 320ish but we will see...

changes,
TB

shoulders/legs

seated overhead pin presses
225x3 275x3--315x3--335x3

high incline bench
225x3 245x3 265x3 285x3 315x3 335x3

push presses
225x1-3 245x1-3 265x1-3 155x20

leg presses
650x1-3 740x1-3 470x15

leg curls
170x1-3 200x1-3 120x20

abs

*** training went well tonite. decided on a meet...bench nationals in feb so taking the next 10 weeks to do a true strength training program before i starting training for that meet. trained til i almost puked though...overhead press from pins-335x3; incline bench- 335x3; push presses-265x3 and then 155x20..easy ****. i will be doin front squats in place of leg presses cause i ran out of plates tonite while doin leg presses. throwing the ego out the door and goin outside my comfort zone to get stronger..i'm doin bench nationals raw btw...taking time out now to get stronger and faster. i already have plans in place to train for bench nationals..everything was done explosively and fast while still using moderately heavy weight...so my training sessions are goin to look weird for the next 8 weeks or so...including the numbers because reps are being done explosively as i can without losing form and with increasing weight/reps. this will help me well when i start my training cycle and it will allow me to strengthen everything.

new start,
TB

[HERCBRUTE]

bench day

raw bench
135x12-10 225x8-6 315x3-1 430x3 295x10 335x15 335x6

floor flyes
40x10x5(10 sec rest)

pushdowns
stk(150)3x15 150x25

db kickbacks
55x3-65x3-75x3-85x3-100x3-100x3

incline hammer strength
3ppsx6x6(6 sec rest)

abs


squat day

raw squats(belt only)
135x10-10 225x6-6 315x3-3 405x1
505x3 505x6 350x10 430x8 430x6

front squats(6x6 with 6-10 sec rest)
225x6-6-4-6-4-4

leg curls
200x1-200x3-200x1-200x3 190x12

seated calf raises

***raw bench went well. was at a gym where the 4 45s took up damn near the entire bar. that's a first. only did a set of 3 with 430 using the wrong setup. the 335 felt a lot better using the setup i have been using. nuthin wrong with experimenting i guess. didn't work a lot of work that day cause i would be doin a bench accy day on wednesday. tonite i did squats and man my soul is still trying to re-enter my body after that session. all raw no wraps but belt. felt very strong and the speed was there. overshot my reps like the program requires. then there was the 6 sets of hell with front squats with minimal rest. when i get 6 reps on all sets with 6 sec rest i'll be able to move up in weight. bw is 330-332 right now. gettin back on my feet is goin to be slow but nationals are on my mind and i don't know how but after squattin like this tonite it made me realize two things...one, its been a while since i went that hard on squats and two, squatting tonite made me very hungry again. i like it...

the hunger is back,
TB

[funkd0c]

Nice update, can't wait to see what you're going to do.. I've never really followed a training log of someone your size.

[HERCBRUTE]

thanx bro!
TB