Bmft is getting stronger errday
- 05-15-2012, 11:48 PM
Brents workout log
My split is
(I also do strongman workouts on tue, and agility/cardio thur)
Yesterdays workout- Legs
Working Sets 275x3/295x3/315x3/325x3 last week my final working set was 315x5, but had too use box too get paralell, didnt use a box this time and was able to achieve paralell. Good workout
Seated calf raises supersetted with calf raises on leg presses. 2x15 each
Pushing a small truck back and forth in between stations, hitting a tire with a sledgehammer for 10/8/6/4/2, and doing power cleans with a duffle bag with 50 lbs in it
Todays strongman workout was tough! great for legs and whole body.
Bench, warmup with 135x8 (was pretty warmed up from strong man already)
Working sets- 225x5/235x5/245x5/255x5
Incline DB press- 70x10/80x9/85x12 (i was pissed off during this set cause some of the guys were being douches)
Tricep kickbacks supersetted with pushups
30x10 with plyo pushups (clapping pushups without the clap) then 30 pushups followed with 35x10
another great workout feeling great
- 05-17-2012, 02:57 PM
Last night, ran about 3 miles at an easy pace. Ridiculous back pump / pain during the whole run, sucked but still ran anyways.
Today did agility/cardio before workout. it was circuit training for a length of about 40-50 yards (just the length of a building we didnt use markers.
Did the circuit 3 times. The circuit consisted of pulling a sled backwards to the first station, running back to where i started, picking up 2 fifty pound kettle bells and running back to the sled. Then I added a 45 pound plate to the said empty sled, pull it to the next station, run back for the kettles bells, etc etc. at the end the sled had 45, 35, 25 pound plates on it. Then we turned it around with all the weight pull back to the next station and deload weight and finished with no weight. Like I said we did this circuit 3 times. Pretty intense and had another back pump which sucked. Totally burned my quads. Great workout. (sorry if none of that made sense, if you need i can elaborate)
Then I went to the gym for a hardcore shoulder workout.
Shoulder DB press for dat strength yo!!
WU- 30x10 , 40x10
WS- 75x10, 80x10 (did one forced rep at the end so really 9 3/4 reps), then 85x8(PR)
DB One arm upright rows, to hit the side and front delts
30x12, 35x12, 40x12
Rear delt machine(just went down to the next set and thats how the weights were set up)
70x15, 85x15, 100x15
Here we destroyed our shoulders with the final part of FST-7 training, look it up on the bodybuilding site (since i cant post links yet) Basically you do 7 sets of an isolation exercise to burnout your muscle. We decided to finish out with front raises at kind of an angle to hit all the deltoids, basically front raises but doing them diagonally to your body. I also switched it up between plates and dbs so that way my other workout partner could use the same weight, let me tell ya, it adds a whole diff dimension with the different kind of gravity
25x12,25x12,25x12,25x12,25x10( +2 forced reps),25x8(+2 forced reps),25x6(+4 forced reps)
This was intense and gave me a crazy pump
Skull crushers with 15lb EZ curl bar
WS 85x12, 95x12, 105x6(this is where i started sucking haha) 115x4
WS-165x8 , 185x6 , 195x5
Great workout, always keeping it intense, love my training partners cause its always a competition to get bigger and stronger than one another. Pretty excited for back, also havent deadlifted for 3 weeks, so we will see where im at in that. Also going to be doing some track work tomorrow for cardio, going to do 400x8 doing one lap for time, then walk a lap, and trying to match the time of the previous lap. etc etc, that will give me 4 miles of cardio work and building up my leg endurance. Another note, also cant wait to squat monday because I was watching some of the other gym douches only going down like 4 inches with weight i use to go parallel. Sorry for the long post Im just still jacked up on endorphins and have alot to write here. HAHA time to get more protein in my system
- 05-18-2012, 01:19 PM
No cardio today, just some heavy ass deads.
HERE WE GOOO!!!!
Warm up sets, 135x6,135x6, 225x6, 295x3
Working sets, 315x3, 345x3, 355x3, 365x3, 385x3
Really worked on my form and really focused on it today. First time ive deadlifted in 3 weeks. Focused on shooting the hips more and keeping my back straight throughout the movement. Felt more powerful today. If you watch my vid on youtube you can see how aweful my form was back then. Since then i been practicing without weight, just humping the air. Sounds funny but it worked for me. Feeling great
One arm standing DB rows
75x12, 80x10, 85x8
Close grip pulldowns with Vbar
60x12, 70x12, 80x10, 90x5 (dont know why this felt a whole lot heavier then the 80)
Here in the next month or so Im going to start phasing out the bodybuilding movements and start doing more powerlifting accessory movements. My goals are (AT LEAST):
315 Bench press
All by august, and I think that is acheiveable at 190 pounds, or even 185 if i cut down. I want to compete in august and these are the minimum weights I want. The higher goals are
Lets get some.
05-18-2012, 01:29 PM
Another note, might start jim wendlers 5,3,1 or have my buddy train me who is a personal trainer
05-21-2012, 04:18 PM
Leg day today.
Hit it hard today and did it big.
Warm ups (always do warmups with a box too get a feel how low i need to go, cause I havent always squatted low, i just thought i was)
135x2 way below parallel (hate being tall sometimes i feel like im 6 ft tall when i go ATG) 135x6 2 inches below parallel, 225x6 about 1 inch below parallel
275x5/ 285x5 / 295x5 / 315x5 / 335x4 (PR) (my last two reps were about an inch above parallel, sucked cause I was tired and I shouldnt have gone for the fourth but thats where you grow. STILL WORKED HARD!!!!
Did 1 farmers walk with 100 lb DBS down and back would be about 50 ft down and 50 ft back
3x15 on leg press with 4/6/8 plates on each side on the last rep held for 10 secs
Next week will be an explosive/deload week.
05-22-2012, 02:41 PM
Today I started the day off with some hardcore strongman training. 10/8/6/4/2 circuit training with 3 stations. The first station was 40 lb DB snatches. Next I did a clean with a big ass tire, followed by a burpee off of the tire. The last station was using a sledgehammer and hitting it with each arm for the set amount of reps. After that I did 3x15 each arm, of hitting a standing tire with a lighter sledgehammer, kinda how you would swing a baseball bat. (hopefully that gives you the right imagery. It wasnt as high as you would swing a baseball bat, it was about between the chest and stomach are right above the mid section)
WU- 135x8 205x3
WS- 225x5/235x5/245x4/255x4/275x2(my last rep was a forced rep, needed a little help about halfway through)/ 285x1 with little help (still busting my balls here)
Incline DB press
75x6/80x10/80x8 (the gym I was at today only had DBs that went up too 80) (yes my weight went down some but not by much, will do better next week!!)
Pushups with weight
25x20/35x15/ 35x10 drop set too 25x10
Reverse BB curls 60x10
Regular standing BB curls 70x10
DB preacher curls 55x8 each arm
Now its time to recover and eat me up ALOT of proteins. Rest day tomorrow although I will probably do some cardio tonight and tomorrow. Lets keep working show them haters whats up. Now Im just talking to myself but thats ok.
05-22-2012, 02:52 PM
updated pic of me after workout today
05-23-2012, 07:32 PM
ran about 2 and a half miles yesterday. good run, back wasnt killing me as much as usual. very easy pace. feeling dead tired today
05-24-2012, 08:10 PM
Killed it today,, shoulders and tris. Did this after a 10 hour workday. Was tough but still killed it.
DB shoulder press.
75x10/80x8/85x8(next week im going to try to get 85x9 just cause im a bad mother****er)
After this instead of hitting the typical bodybuilding movements I transitioned over to some more explosive movements.
Overhead shoulder press as explosive as possible, with low rest (15-30 secs) then going to close grip bench press for a set. Did 2 sets of each
Then I hit up some weighted seated dips with my feet up on another bench just to hit it different. Rocked my triceps.
1plateX10reps 2x10 then I did a drop set, 3x10, 2x8, 1x6, no weightx6 reps.
Then I finished off my rear delts and side delts with 3 sets of 10 with 15 lb dbs. Side raises and bent over laterals.
Like I said, I killed it. Back day tomorrow.
05-25-2012, 03:57 PM
8 buildup sprints of 50 yards, 5 of falling sprints. Jump rope 50,25,25,25,25. Then I threw a 10 pound medicine ball at a wall. Decent cardio today.
after that I had a protein shake, and proceeded to crush the weights
WS- 315x4/345x3/365x3/385x2/405x1(PR)/415x1(PR) Totally crushed it today and did way more than I thought I could. hoping to get up too 450.
DB rows 85x10
BB Rows 135x12x2
05-27-2012, 01:52 PM
Sad day, I just realized that after this week of training, I have to go to Annual training for about 3 weeks. Hopefully this doesnt cripple my progress too much
05-29-2012, 02:39 PM
Tough day today, but I killed it.
Strong man, Did tire flips with a thicker tire than normal, dont know the exact weight. 5,4,3,2,1
Then did lunges with a body bag thing.. it was ~25 pounds.. 25 yards down and back
Then did 10,8,6,4,2 with the following
50 lb duffel bag cleans, then raises with a 50 pound kettle bell (starting between your legs and using hip thrust to push it up)
The whole thing was a circuit so it went 5 tire flips, lunges, then 10 cleans, then 10 kettle bell raises.. then 4, lunges, 8, and 8.. etc
Was pretty intense
Next was chest.. was gonna deload but i was feeling really strong today
WU- without rack 135x10 (very slow controlled reps)
WS- with rack 135x10, 225x6, 245x4, 255x2, 265x2, 275x2
Then I did pauses with regular bench press (negative then 1 sec pause at bottom)
135x5 + 3 plyo pushups, 155x3 + 3 plyo pushups, 185x5, 205x4, 225x3, 245x2, 255x1
+20lbsx15 reps, +30lbsx12, +50x9
Then I did 1 set of cable flies with cables up high and leaning over 20lbsx15
Then 1 of incline bench flies 35x10
05-31-2012, 03:44 PM
Last night ran for 30 mins at a good pace
Today did back
Crappy day, tried to pull without straps but only got up too 375 before my sweat and grip failed me. tiny hands sucks and i wish my gym allowed chalk. So I used straps after 375
135x10, 185x10, 205x8, 225x8(dropset)-135x10
Then I decided to crush my biceps cause I was pissed
BB curls superset with reverse curls with dropset added
75x5 dropset too 65x4 drop too 45x8 gave me a pretty badass pump
Preacher curls (i think with a 15 lb ez bar)
Then another drop set on the machine where you would do an seated cable row, i used a straight bar attachment, laid back and did some lying cable curls. I think its doubled because there are two different cable attached too it but im not really sure how that works so i just did the weight i could do
Then I did the Muscle Pharms method of DB rows. 1 set of 21 each arm. 7 reps with palm parallel to your body, 7 with palm facing up, and 7 palm facing down.
Decent workout. Wish I was able too pull more without straps, gotta work on that grip strength. I have decided when I get back from my annual training I will be doing Wendlers 5/3/1 http://www.**********************/wor...ng-system.html with that template and explanation. Time for protein.
06-04-2012, 10:38 PM
Ok definitely making progress. Anyone reading this?! Just a full lower body workout, tomorrow will be upper. than 18 days off of weights for annual training. Will post a video of my final set, but here is my workout today.
135x5 pause sets, 225x20 breathing squats
Deadlifts sumo style
135x8, 225x6, 315x4, 335x4, 355x2, 365x2, 385x1, 405x1
All without straps. lollll good work son. if you read back to my last workout i had to use straps after 375.
06-04-2012, 11:28 PM
Terrible form but hey working hard and shattering my own PRs, starting 5/3/1 when i get back from annual training
06-25-2012, 02:02 PM
Started 5/3/1 today
Switched up the workouts so that way ill be doing Legs/chest/back/shoulders
Today I did 240x5/280x5/315x5(sucked dick was only able to get 4 barely paralell, and then took a 30 sec rest and did the last rep. Next week im starting over to get this one back on track. Sucks not lifting for 18 days. )
My assistance exercises were
Donkey db raises,
35x10, 40x12, 50x12
Then Calf raises on the leg press 3x20, with 3 plates each side.
Today was a rude awakening.
Did sprints afterwards for some cardio.
08-13-2012, 02:36 PM
Been awhile since I last posted but here we are again back on leg day. Took the hiatus cause of terrible lifts and just had lots of personal stuff going on. took last week off and did a deload the week before.
Squats-135x6, 225x5, 245x5, 265x5, 295x3, 315x1, 325x1, 335x1/2 (failed and couldnt make it out of the whole, spotter had to help me)
Not too bad for having bascially 2 weeks off.
DB hamstring curls 50x10, 60x8
hammy curls on the machine, 80x37
Calves on leg press 4 plates each sidex50 reps
08-15-2012, 11:37 AM
still sore from monday. yesterday was chest day.
BB flat BP- 135x6 135x6 185x2 205x1 225x5 245x3 255x2 265x1 275x1
Incline DB- 65x10 70x10 85x6
weighted pushups 25lbsx15 reps supersetted with biceps BB curl 95lbsx8 dropsetted too 65x8 -> 45x6
5 min rest then
weighted pushups 25lbsx35 reps (beast mode) supersetted with ezbar preacher curls 75lbsx10
Then a set of incline db curls to finish, 35lbs x 10 each arm
08-16-2012, 09:34 PM
135x6 135x6 225x5 275x4 315x4 345x2 365x2 375x2 385x2 395x1 405x1 415x1
Need to fix my form, after i got to 395 my form went out the window and my hips were lifting up before my legs.. from now on im going to start over with light weights and slowly add increments in say like 5-10 pounds a week till i get back into the heavy weights. I will focus on form as too prevent injury. To be honest I thought my form was alright but I video taped myself and i cringed. Surprised i dont have a back injury.
135x10 135x10 185x8 185x8
Pullups supersetted with inverted pullups (use a smith machine, lay on the ground, put your feet up on a chair, and pull yourself up too the bar like a pullup. body is paralell with the ground at the top of movement)
kinda demotivated to be honest, makes me so mad when i cant get it right. Ive been working so long and its just like inevetible my form goes to ****. FUARRRK
08-20-2012, 07:49 PM
135x5x2 225x5 245x5 265x5 285x3 305x2 315x1
Deadlift then hang clean to front squat
08-21-2012, 03:11 PM
barx8 135x8 205x6 225x6 235x6 255x2 255(failed)
Incline DB press
70x12 80x10 85x10
Double drop set BB curls superset with weighted pushups
95x8 (cheated but not too bad) 65x10 45x10 then 20 pushups with 25 pound plate
Incline flies superset with pushups
35x14 (failure) 10 pushups
Ez bar preacher curls
08-23-2012, 04:20 PM
135x5x2 225x5 275x4 315x3x4 315x2x2 315x5 (was working on my form and having my buddies critique me. Changed alot and it feels tremendously better!!!)
225x10 315x10 365x10 405x8 455x6
08-23-2012, 08:42 PM
Dang bro that is some strong numbers freaking love your db press inclines. THat is now weak number you have.
OG Avenger-HULK SMASHING TIME!
08-23-2012, 08:44 PM
- 5'10" 183 lbs.
- Join Date
- Jul 2011
Going be following this log.
08-23-2012, 11:16 PM
08-23-2012, 11:17 PM
08-24-2012, 06:31 PM
08-24-2012, 06:33 PM
08-24-2012, 06:42 PM
I feel yah bro I'ma bout to shower and hit late night chest blast! Check my log if you have time it's on the avengers crew log link!
OG Avenger-HULK SMASHING TIME!
08-24-2012, 11:02 PM
Maybe ill get a video tomorrow of some of my shoulder lifts
08-25-2012, 12:14 AM
08-25-2012, 08:20 AM
I have a bunch of Deadlift view but the form is terrible so I don't uploadOriginally Posted by packers6211
08-25-2012, 11:41 AM
Takin my pre workout poop this has been my most exciting day all week now that I know people read my log haha!!
08-25-2012, 12:29 PM
Just hit a pr on overhead press 135x9Originally Posted by bmftisftw
08-25-2012, 12:29 PM
Oh and I got footage of it
08-25-2012, 01:48 PM
Killed it today (insert roar)
Overhead BB press
95x6 115x6 135x9 145x4 (was spent cause I wanted to break the 135 pr) I believe the 145 is also a pr
Db shoulder press
75x6 70x10 80x4 (this sucked lol)
Close grip bench press
135x10 155x8 165x7 185x6
Super set bent over lateral raises with face pulls
Overhead tricep extension ( leaned up against preacher curl v
08-25-2012, 01:52 PM
Continued accidently hit send lol
Leaned up against preacher curl bench and extended behind head ez bar
lateral raises where I start my hands facing each other /Dbs touching then finish movement hands facing opposite each other supersetted with seated side lateral raises
Tricep cable pushdown with straight bar attachment
08-25-2012, 01:55 PM
They look weird cause I sent from phone. I look bigger than normal. Only a 15.5 in pump
08-25-2012, 02:46 PM
idk how to embed the youtube vids so here is my 135x9
and here is my inspirational song of the day, I am hell(sonata in C#) by Machine Head
08-25-2012, 02:46 PM
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