Defeating My Brother In Glorious Lifting 2.0

[brettj]

20JAN17 - Accessory Bro-stravaganza

Seated Press 95x8x5
Rows: 190x5x7 in 10min
Curls: 95 32r in 7min
LTEs: 90 30r in 7min
Gripper 1: Can almost close for one rep, then 5x8 half reps - I've ordered an easier one that's on the way
Plank 45lb 30sx5

[brettj]

20JAN19

I'm glad I didn't overreact to this day sucking last week, because this week felt like a breeze...

Squat: 380 3x3 2x3
Bench: 187.5 5x11 This was super easy. It's funny how much trouble I have with the 65% 7r sets compared to this...
Deadlift: 435x1 @7.5 385x3x5
EZ Curl 80 7min block 60r
Gripper 1 7min block 58 (half) reps. I can close it fully for one rep with my right hand now. Considering the glacial pace of my other lifts, I am really enjoying the NOOB gains here... I double overhanded my deadlift warmups and they felt noticeably easier.

[brettj]

20JAN20

Press: 170x1@9 140x15r in 7min
Chins: up to 45lb weighted x1, then 3x5
Curls and LTEs, I forget how much...

20JAN22

Squat: 405x1, 415x1@7 (6.5???)
SGDL: 300x5x4
Bench: 245x1 then 245x5x3 with slingshot

[brettj]

20JAN24

Squat: 330x5rx6s
Bench: 170x7rx11s
Rows: 190 x35r in 7min

20JAN25

Seated Press: 100x8x5
Chins: 30r in 7min
LTEs: 90 x31r in 7min
Curls: 95 37r in 7min
Plank: 45lb 40s x4
Gripper T: 50r each hand in 7min

[brettj]

20JAN27

Squat 375x3x5
Bench 190x5x11
Deadlift 435x1 @7 365x4x5

Gripper T: 54r (10, 10, 8x3) Gripper 1 1x3 (I can close with R hand for 1 rep, can't quite close L hand)

Loving the NOOB gains on the gripper still. I double overhanded 315 during my warmup and it felt like nothing. First time since LP I've done that I think...

[brettj]

20JAN28 Brostravaganza

Press 175x1 @9.5 145x5x4
Chins weighted up to 50x1 then 5x2
Curls and LTEs... I forget
Weighted plank 45... something

20JAN30

Squat up to 415x1 @easy
SGDL 305x5x4
Bench up to 245x1 @easy then Slingshot bench 245x6x3
Gripper Tx8xI forget

[brettj]

20FEB02

Squat 355x4x3 3x4
Bench 172x5 7x9 5x2 (the sets of 5 were like set 5 and 8 or something... I think i misgrooved and fucked up or something???)
Row 195x3x8 in 7min

[brettj]

20FEB03

Seated Press 100x8x5
Chins 30 in 7mins
LTEs 90x8x3
Eazy Curls 90x8x3
Gripper stuff
Plank 45lb 45sx3

20FEB05

Deadlift 385x4x5 435x1@8
Bench 190x5x11

20FEB06
Press 175x1 @10 140x5x3 x4
LTEs 90x8x3
Curls 90x8x3
Plank 45lb 45sx3

20FEB07
Squat 295x3 330x2 365x1 395x1 425x1@8
Chins 5x3 then weighted 10x3 25x2 35x1 45x1 55x1
Gripper stuff

[brettj]

20FEB10

Squat 385x3x3 2x3
Bench 172.5x7x11 (first three sets were actually 175, and so were all of my sets last week because I can't count...)
Row 200x3x6

Night shift sort of throws the schedule I made off since I'm supposed to lift on my first day off, but after nights I'm usually destroyed and move it back a day. So I skipped the S day last week, and used it as my H day this week, then back to normal for the next three weeks before going back to nights.

[brettj]

20FEB11

Seated Press 105x8x5
Chins 32r in 7 minutes
LTEs 80x12x3
EZ Curls 80x12x3
Plank 45lb 50s x3
Gripper T 12x2 x10 Gripper 1 x2

[brettj]

Since my last entry I did two days of lifting where I just lifted some light singles, planning on testing 1RMs today.

20FEB17

Squat

455x1
485x ZERO

Bench

280x ZEROOOOO

I was getting pretty frustrated at this point. Was hoping to hit some small PRs, but maybe too optimistic after only spending 3 months training following a year of police nonsense.

Deadlift

495x1 (https://www.youtube.com/watch?v=BDKuk7D ... e=youtu.be)

5 PLATES BITCHES!!! First time I've used the 5th plates that I purchased two years ago and have been sitting at the bottom of my pile awaiting this moment ever since. This eased the salt of my regressed squat, and shit bench.

[Cellist]

That looked good!

[brettj]

Shit, can't believe I haven't posted here in over a month. I've still been lifting, switched up the programming for some variety though. Using an 8 day week:

Day 1:

SGDL: sets of 5 at 70% alternating with sets of 4 @75%
Bench: sets of 7 at 65%
Arms

Day 3:

Front squat: sets of 5 at 70% alternating with sets of 4 @75%
Seated press: high rep sets at whatever random weight I pick
Chin ups

Day 5:

SGDL: Single @8, sets of 3 at 80%
Bench: sets of 5 %70%
arms

Day 7:

Front squat: Single @8, sets of 3 at 80%
Press: Single @9, sets of 3 @80%
weighted chins

[brettj]

Today:

SGDL 310x5rx6s
Bench: 165x7rx9s
Curls: 90x7x7
Gripper 0.5 5x5

[brettj]

20MAR30

Front Squat 215x5rx6s
Seated Press 95x8rx4s
Chins 28reps supersetted with LTE 80rx8rx3s
a bunch of grip stuff - 1.5x1 (can close with right hand) 1x3rx5s

[brettj]

20APR01

SGDL 400x1 430x1 355x3rx4s

-The heavy single honestly felt like @8... Not sure if I'm just tricking myself, or if my SGDL is almost as strong as my deadlift...

Bench: 195x5rx10s Tried for an 11th set and failed on the 4th rep
Curls: 90x7x7 then an 8th set of 5r
Gripper: AMRAP on the T gripper - I got 21/20, then a bunch of other AMRAPS

20APR03

Front squat: 285x1 @? 255x3rx4s
Seated Press: bunch of random weights and reps trying to figure out a 1RM - going to say about 155 for this?
Chins: 32r in 7min. Considering I'm back up about 15lbs since finishing training class, I'm happy with doing the same reps in the same time period
LTEs: 80x8rx4s
Gripper: 0.5 AMRAP 6/5 - So.... this is supposed to be in between the T and 1 CoC Gripper, but it feels almost exactly like the number 1. I wonder if they need to get broken in?

[brettj]

20APR05

SGDL: 340x4rx6s
Bench: 165x7rx11s
Gripper stuff
Curls: 90x7x8s

[brettj]

Haven't been great at posting in my log lately, but I'm been training consistently doing the routine above. I missed my workout yesterday so being rested I decided to test my maxes (for the lifts I've been training) on a whim:

Front Squat: 355 @9.5
Bench: 285@10 - Pretty pumped about this. First bench PR since I had to stop lifting seriously for over a year. Also the best progress I've made (+10lbs) on my shit bench since LP.
Snatch Grip Deadlift: 475 - This was like... @8.5, but @10 for keeping my back straight

Might switch my programming up now but not sure what to do... I've found that focusing on one lower body lift and/or doing only one per session is much more manageable currently. I'm torn between doing back squats, or doing conventional deadlift and seeing how much my SGDL has helped it.