KBR's Log

A place to track your progress, or lack thereof

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bross84
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KBR's Log

#1

Post by bross84 » Tue Oct 30, 2018 6:19 pm

Hello All,

New here and after lurking around I liked some discussions and training talk I saw so I decided to join and start a training log. I just competed at the USPA Monster Ball Massacre on 10/27/18 in the equipped class (yes, I'm a single-ply equipped lifter). I competed in the 90 kg class and weighed in at 87.7 kg with a 715kg total (1576 lbs) and a 462.7 wilks.

Meet Results were
Sq: 272.5 kg (600.8 lb)
Bn: 187.5 kg (413.4 lb)
DL: 255 kg (562.2 lb)

I am now running a 2-3 week pivot block before getting back into raw training. After the pivot block, I am going to run a program I wrote for myself that I've had very good luck with in the past but this time around I'm going to implement the RTS Emerging Strategy principles and more carefully monitor my rate of progression.

As I post more of my log and own training program, I'm open for any discussion about the way I train or how my program is laid out, not that its anything special.
Last edited by bross84 on Wed Feb 13, 2019 6:52 pm, edited 2 times in total.

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Re: KBR's Log

#2

Post by bross84 » Tue Oct 30, 2018 6:21 pm

KBR Pivot Block A #1

Leg Press
270 x 10 @ 6
320 x 10 @ 7
350 x 10 @ 7
270 x 10 @ 6
270 x 10 @ 6
270 x 10 @ 6

Reverse Hyper
90 x 20 @ 6
90 x 20 @ 7
90 x 20 @ 8

High Bar Squat with No Belt
275 x 10 @ 7
255 x 10 @ 7
255 x 10 @ 7.5

Rear Delt Fly
35 x 10 @ 7
35 x 10 @ 7
35 x 10 @ 7

Flies
35 x 10 @ 7
35 x 10 @ 7
35 x 10 @ 7

Dumbbell Bench Press
85 x 10 @ 7
65 x 10 @ 7
65 x 10 @ 7
Last edited by bross84 on Wed Oct 31, 2018 5:52 pm, edited 1 time in total.

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mgil
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Re: KBR's Log

#3

Post by mgil » Tue Oct 30, 2018 6:35 pm

Welcome aboard! Fantastic numbers!

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Re: KBR's Log

#4

Post by KOTJ » Tue Oct 30, 2018 6:42 pm

Cool stuff. Welcome

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Re: KBR's Log

#5

Post by KoolaidMannn » Tue Oct 30, 2018 8:04 pm

Pretty cool having a fully equipped lifter on the forum! Welcome!

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Re: KBR's Log

#6

Post by bross84 » Wed Oct 31, 2018 1:14 pm

KoolaidMannn wrote: Tue Oct 30, 2018 8:04 pm Pretty cool having a fully equipped lifter on the forum! Welcome!
Lol, thanks! I searched for equipped lifters before I started this log and the only thing I came across was how equipped lifters were scum of the earth :D so I wasn't sure how well it would be received.

Should have posted this on the original post but here are the my meet lifts.

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Re: KBR's Log

#7

Post by bross84 » Wed Oct 31, 2018 5:41 pm

KBR Pivot Block B #1
Legs and chest were still extremely sore from the last session.

Low Pulley Cable Row
270 x 10 @ 6
300 x 10 @ 8
300 x 10 @ 9
270 x 10 @ 9
270 x 10 @ 9
270 x 10 @ 9
2 top sets weight is estimated. Used a red band wrapped around the base of the of the machine to the attachment to add extra tension.

Chin Up
x 10
x 7
x 7
x 5
x 5

Bamboo Bar Bench Press
145 x 10 @ 7
165 x 10 @ 7
185 x 10 @ 8.5
145 x 10 @ 8.5
145 x 10 @ 9
Used football bar instead of my PVC Bamboo Bar due to not training in the garage, seemed to have a similar effect when dangling the weights with bands.

Leg Extensions
140 x 10 @ 6
90 x 10 @ 6
90 x 10 @ 6
Quads were still extremely sore from squats the day before.

Back Ext.
25 x 10
25 x 10
25 x 10
25 x 10
25 x 10

Stiff Leg Deadlift with No Belt
225 x 10 @ 7
185 x 10 @ 7
185 x 10 @ 7
Super setted with the remaining sets of Back Ext. and hammies were torched along with lower back

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mgil
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Re: KBR's Log

#8

Post by mgil » Thu Nov 01, 2018 6:07 am

bross84 wrote: Wed Oct 31, 2018 1:14 pm
KoolaidMannn wrote: Tue Oct 30, 2018 8:04 pm Pretty cool having a fully equipped lifter on the forum! Welcome!
Lol, thanks! I searched for equipped lifters before I started this log and the only thing I came across was how equipped lifters were scum of the earth :D so I wasn't sure how well it would be received.
I think equipped lifting gets a bad name from some of the feds allowing horrifically high squats and other silliness. When some of the folks around here have thought about equipped lifting in an honest manner, considered how folks like Jen Thompson and Mike Tuscherer both did equipped lifting at some point, and recognized the potential for training carryover between the two, then equipped lifting isn't as marginalized as it has become. The explosion of raw lifting in recent years created tension where it really doesn't need to exist.

Again, I'm happy you're logging here and I am interested in seeing how things evolve in your training. This is good stuff. :-)

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Re: KBR's Log

#9

Post by mbasic » Thu Nov 01, 2018 6:52 am

bross84 wrote: Wed Oct 31, 2018 1:14 pm
KoolaidMannn wrote: Tue Oct 30, 2018 8:04 pm Pretty cool having a fully equipped lifter on the forum! Welcome!
Lol, thanks! I searched for equipped lifters before I started this log and the only thing I came across was how equipped lifters were scum of the earth :D so I wasn't sure how well it would be received.

Should have posted this on the original post but here are the my meet lifts.
these squats are pretty deep :)
mgil wrote: Thu Nov 01, 2018 6:07 am The explosion of raw lifting in recent years created tension where it really doesn't need to exist.
bleh....a week or so ago I learned "raw" lifters were/are using saran-wrap and heat guns to get their sleeves on.....and/or cutting their knee sleeves off after each squat because they are so fucking tight.
.....basically single ply lifting IMO.
It all a grey area.

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Re: KBR's Log

#10

Post by bross84 » Thu Nov 01, 2018 3:12 pm

I think equipped lifting gets a bad name from some of the feds allowing horrifically high squats and other silliness.
I can 100% agree with this, Westside has given equipped lifting a very bad name. With that being said I still think Louie gets discredited a lot for his contribution to the sport because of this. After seeing Sumner lifting equipped it piqued my interest and I started watching a lot of the IPF equipped lifters and it opened up another side of equipped lifting to me.

When I got into equipment I never had the full intention of wearing squat suits and shirts that I couldn't get on myself. So my gear is fairly loose and I put it all on myself and train alone 95% in my garage in the equipment. I have always held myself to IPF equipped standards and would quite honestly rather compete in the USAPL but competing is the USPA is far more convenient, as most of the USAPL meets I would be interested in don't offer a single-ply class, and with the USPA putting on more drug-tested meets it's the USPA is getting better.
these squats are pretty deep :)
The straps on the suit are WAY too long of my torso, which helps a lot with the depth. But even in equipment, #welookdown :lol: lolololz

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Re: KBR's Log

#11

Post by ChrisMcCarthy1979 » Fri Nov 02, 2018 4:22 am

Welcome!

Just don't drop your squats on your forearm ala Sumner! :)

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Re: KBR's Log

#12

Post by bross84 » Fri Nov 02, 2018 7:21 pm

ChrisMcCarthy1979 wrote: Fri Nov 02, 2018 4:22 am Welcome!

Just don't drop your squats on your forearm ala Sumner! :)
Never done that but I did forget to load a plate on one side while using mono attachments for my rack. When I picked the weight up and realized something was wrong I forgot that the mono attachments had swung out of the way and just tried to rerack it, completely missed the hooks and had to fight somewhere upper 400 - lower 500 range down to the pins as gracefully as possible. It was not a fun experience and screwed up my shoulder and elbow to the point I couldn't bench for a week or so.

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Re: KBR's Log

#13

Post by bross84 » Fri Nov 02, 2018 7:29 pm

KBR Pivot Block A #2

Leg Press
350 x 10 / 10 @ 6
360 x 10 / 10 @ 6.5
330 x 10 / 10 @ 6
330 x 10 / 10 @ 6
330 x 10 / 10 @ 6

Reverse Hyper
70 x 20 / 20 @ 7
90 x 20 / 20 @ 7
90 x 15 / 20 @ 8
Huge lower back pumps, cut it early to not destroy my low back for squats. Need to reduce reps next week.

High Bar Squat with No Belt
275 x 10 / 10 @ 7
285 x 10 / 10 @ 7.5
255 x 10 / 10 @ 7.5
Only did one back off set, lungs and quads were both on fire. Trying to keep rest periods fairly short.

Rear Delt Fly
35 x 10 / 10 @ 6
45 x 10 / 10 @ 8
35 x 10 / 10 @ 6
35 x 10 / 10 @ 6
35 x 10 / 10 @ 7

Flies
35 x 10 / 10 @ 6
45 x 10 / 10 @ 7
35 x 10 / 10 @ 6
35 x 10 / 10 @ 6
35 x 10 / 10 @ 6

Dumbbell Bench Press
65 x 10 / 10 @ 5
75 x 10 / 10 @ 5
85 x 10 / 10 @ 6
65 x 10 / 10 @ 5
65 x 10 / 10 @ 5
65 x 10 / 10 @ 5

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Re: KBR's Log

#14

Post by bross84 » Sun Nov 04, 2018 8:08 am

KBR Pivot Block B #2
Daily Average Fatigue: 2.1
Week 1 Weekly Average Fatigue: 2.2

T-Bar Row
180 x 10 @ 7.5
140 x 10 @ 7.5
140 x 10 @ 8
140 x 10 @ 7.5

Chin Up
x 10
x 10
x 7
x 6
x 6
Neutral Grip

Bamboo Bar Bench Press
165 x 10 / 10 @ 5
175 x 10 / 10 @ 6
185 x 10 / 10 @ 7.5
165 x 9 / 10 @ 10
155 x 10 / 10 @ 9
145 x 8 / 10 @ 10
Used Football Bar again with weights hanging from bands - Triceps and chest were shot on back off sets, was taking shorter rest periods as well.

Leg Extensions
140 x 15 @ 9
115 x 15 @ 8
95 x 15 @ 8
weight may have been wrong on top set, what I counted as a 10 may have been a 25 so top set weight could have been 155. Will probably switch this out next week for walking lunges

Back Ext.
65 x 15 / 15 @ 7
65 x 15 / 15 @ 7
65 x 15 / 15 @ 7
65 x 15 / 15 @ 7
used barbell for weights with grip width out to both collars

Stiff Leg Deadlift with No Belt
205 x 10 / 10 @ 5
215 x 10 / 10 @ 6
230 x 10 / 10 @ 7
205 x 10 / 10 @ 7


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Re: KBR's Log

#15

Post by KoolaidMannn » Mon Nov 05, 2018 11:19 am

@bross84 I just added in back extensions as one of my GPP movements, and holy shit.. I have never felt a low back pump like that before

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Re: KBR's Log

#16

Post by bross84 » Mon Nov 05, 2018 5:19 pm

KoolaidMannn wrote: Mon Nov 05, 2018 11:19 am @bross84 I just added in back extensions as one of my GPP movements, and holy shit.. I have never felt a low back pump like that before
I can't say I've ever had the same effect despite the name. I tend to mainly use all glutes and hams when doing back ext. I've been using a reverse hyper during my pivot block and you want to talk about low back pump... good god :shock:

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Re: KBR's Log

#17

Post by bross84 » Wed Nov 07, 2018 5:13 pm

KBR Pivot Block A #3
11/6/19

Avg. Daily Fatigue: 1.3

Leg Press
360 x 5 / 10 @ 7
360 x 5 / 10 @ 7
360 x 5 / 10 @ 7
360 x 5 / 10 @ 7
360 x 5 / 10 @ 7
360 x 5 / 10 @ 7
360 x 5 / 10 @ 7
360 x 5 / 10 @ 7
5-minute density block

Reverse Hyper
100 x 15 @ 7
100 x 15 @ 7
100 x 15 @ 7
100 x 15 @ 7
100 x 15 @ 7
100 x 15 @ 7
100 x 15 @ 7
5-minute density block

High Bar Squat with No Belt
270 x 10 / 10 @ 7
290 x 10 @ 8
290 x 5 @ 8
290 x 5 @ 8
290 x 5 @ 9
290 x 2 @ 8
set of 5 were a 5-minute density block

Rear Delt Fly
50 x 5 / 10
50 x 5 / 10
50 x 5 / 10
50 x 5 / 10
50 x 5 / 10
50 x 5 / 10
5-minute density block

Flies
50 x 5 / 10
50 x 5 / 10
50 x 5 / 10
50 x 5 / 10
50 x 5 / 10
50 x 5 / 10
5-minute density block

Dumbbell Bench Press
85 x 10 / 10 @ 8
85 x 5 / 10 @ 7
85 x 5 / 10 @ 7
85 x 5 / 10 @ 8
85 x 5 / 10 @ 8
sets of 5 were a 5-minute density block

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Re: KBR's Log

#18

Post by bross84 » Wed Nov 07, 2018 5:36 pm

KBR Pivot Block B #3
11/7/19
Daily Avg. Fatigue: 2.7

Been trying out these Density Blocks I've ready about on here and have to say I really like the approach. I could possibly be overusing them at this point but since it's a pivot block I'm not overly concerned about that. I will probably continue to use them with some accessory work once I get back into my next dev. block in a week or two.

T-Bar Row
180 x 10 @ 8
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
sets of 5 were a 5-minute density block

Chin Up
x 5
x 5
x 5
x 5
x 5
x 5
x 5
x 5
5-minute density block

Bamboo Bar Bench Press
150 x 10 @ 6
160 x 10 @ 7
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5
sets of 5 were a 5-minute density block. used swiss bar instead of bamboo bar. with feet up

Sissy Squat
25 x 5
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5
5-minute density block, subbed these for leg ext. because I trained in the garage. should have done sets of 10 or 15 instead of 5's

Back Ext.
x 5
x 5
x 5
x 5
x 5
x 5
x 5
5-minute density block, did these on the GRH and got a much bigger low back pump than on the 45 back raise machine at the gym. used a red band for the first few sets

Stiff Leg Deadlift with No Belt
225 x 10 @ 7
275 x 5 @ 7
275 x 5 @ 7
275 x 5 @ 7
275 x 5 @ 7
275 x 5 @ 7
sets of 5 were 5-minute density block

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Re: KBR's Log

#19

Post by KoolaidMannn » Wed Nov 07, 2018 5:50 pm

@bross84 yeah I’ve been doing mine on the GHD and it’s brutal. Funny enough I don’t really feel much from reverse hypers... I’m probably doing them wrong though haha.

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Re: KBR's Log

#20

Post by bross84 » Wed Nov 07, 2018 5:59 pm

@KoolaidMannn Yea, I definitely noticed a huge difference in low back pump doing them on my GHR instead of the 45 back raise, doing them in a 5-min density block didn't help either lol

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