KBR's Log

[KoolaidMannn]

I’ve become “internet friends” with Zac the past few months so I will be interested to see how you progress! Stuff looks really good so far, getting into gear should be exciting!

[bross84]

I’ve become “internet friends” with Zac the past few months so I will be interested to see how you progress! Stuff looks really good so far, getting into gear should be exciting!

When I saw he was working with Hanley that planted the seed to ask him about coaching and I'm excited to actually have someone coaching me again but is more than willing to take my input into account.

I'm was also super-excited that he was willing to continue to work with me through the equipped training as well, I think it will be a good thing for both of us, he'll learn about a less popular style of training and I'll have a second eye watching me and helping adjust as necessary.

Have you done your meet in wraps yet?

[KoolaidMannn]

@bross84 Yeah he is a really fucking smart dude! We were talking about equipped training a week or so ago and it took me seeing your posts to put two and two together that you were his new client.

I have not, ended up continuously tweaking by back squatting in wraps so I have put them aside for now while I rehab it.

[bross84]

I have not, ended up continuously tweaking by back squatting in wraps so I have put them aside for now while I rehab it.

Ahh, that sucks man. Might as well just get into a suit, it helps mask all the pain

[bross84]

DDS-1 W2D1
BW:194.4
sRPE: 3



Squat with Belt
152.5 x 5 @ 5
165 x 5 @ 6
175 x 5 @ 7
150 x 5 @ 5
150 x 5 @ 5
150 x 5 @ 5
150 x 5 @ 6
150 x 5 @ 6
Felt good, I think top set was a fahve's PR set.

Bench Press
112.5 x 1
117.5 x 1 @ 5
130 x 1 @ 6
102.5 x 5 @ 5
102.5 x 5 @ 5
102.5 x 5 @ 5
102.5 x 5 @ 5
102.5 x 5 @ 5
102.5 x 5 @ 5
102.5 x 5 @ 5
Pec was hurting a little today but after warmup and mobility work, things went well.

Touch & Go Close Grip Bench Press
92.5 x 8 @ 5
97.5 x 8 @ 6
102.5 x 8 @ 6

Row
115 x 15 @ 9
115 x 8
115 x 8
115 x 8
115 x 5
115 x 2

Triceps Pushdown
55 x 20 @ 9
1 x 13
1 x 11
1 x 11
1 x 10
1 x 8
1 x 8
Used Cable Crossover so was able to increase weight much higher than when using the Spud Inc lat pulldown in the garage.

[bross84]

DDS-1 W2D2
BW: 194
sRPE: 3



Deadlift (sumo) with Belt
172.5 x 5
185 x 5 @ 6
195 x 5 @ 7
167.5 x 5
167.5 x 5
167.5 x 5
167.5 x 5
167.5 x 5 @ 6
These moved fine.

Touch & Go Bench Press
122.5 x 2
122.5 x 2
122.5 x 2
122.5 x 2
122.5 x 2
122.5 x 2
122.5 x 2 @ 6
Some were paused some were TNG

Romanian Deadlift
127.5 x 8 @ 6
132.5 x 8 @ 6
137.5 x 8 @ 6

[bross84]

DDS-1 W2D3 (2/22/18)
BW: 194.1
sRPE: 3



Squat with Belt
172.5 x 3 @ 6
172.5 x 3 @ 6
172.5 x 3 @ 6
172.5 x 3 @ 6
172.5 x 3 @ 6.5
172.5 x 3 @ 6.5
Squats didn't feel the greatest today but moved well and velocity really didn't start to taper until the last couple sets.

Bench Press with Slingshot
142.5 x 1 @ 5
150 x 1 @ 6.5
157.5 x 1 @ 7.5
135 x 3 @ 6
135 x 3 @ 6
135 x 3 @ 6
135 x 3 @ 6
135 x 3 @ 6.5
135 x 3 @ 6
Was very nervous about working up to this weight today but in the end, it moved ok, very slight discomfort in pec but nothing major. Back off sets also had me nervous as the last time I did heavier back off sets with the slingshot it really aggravated the pec, when I got to set 6 today I could feel it start to flare up a little but at that point i was finished. Next week I will possibly do back off work raw.

Close Grip Incline Bench
70 x 8 @ 6
72.5 x 8 @ 7
72.5 x 8 @ 8
These suck.

Spud Row
57 x 15 @ 9
57 x 9
57 x 6
57 x 6
57 x 5
57 x 5
More weight but less volume than last week

Neutral Grip Bar Low Pin Skull Crusher
45 x 10 @ 9
45 x 5
45 x 5
45 x 3
45 x 3
45 x 3
45 x 3
45 x 4
Same weight but more volume than last week.

[bross84]

DDS-1 W2D4
BW: 192
sRPE: 3



Deadlift (sumo) with Belt and Chains
212.5 x 3 @ 6
212.5 x 3 @ 6
212.5 x 3 @ 6
212.5 x 3 @ 6
212.5 x 3 @ 6
212.5 x 3 @ 6.5
212.5 x 3 @ 6.5
Messed up chain+bar weight calculation and this was way heavier than I was supposed to go but it moved well so I kept the weight. Chain weight is included in total weight with ~40kg of chain weight at the top. Also alternated between hook and straps.

Bench Press
110 x 4 @ 5
110 x 4 @ 5
110 x 4 @ 5
110 x 4 @ 5
110 x 4 @ 5
110 x 4 @ 5
110 x 4 @ 5
Moved well, nothing to note.

Safety Bar Squat
117.5 x 7 @ 5
122.5 x 7 @ 6
130 x 7 @ 8
Moved much better this week, also tried holding the bar like a regular bar and it felt better, also wore heeled shoes.

[bross84]

DDS-1 W3D1 (2/25/19)
BW: 193.7
sRPE: 4

Squat with Belt
157.5 x 5
167.5 x 5 @ 6.5
180 x 5 @ 7.5
150 x 5 @ 6.5
150 x 5 @ 6.5
150 x 5 @ 6.5
150 x 5 @ 7
150 x 5 @ 8
150 x 5 @ 8
Back off sets kick my ass, overall happy with top set though.

Bench Press
125 x 1
132.5 x 1 @ 6
140 x 1 @ 7.5
105 x 5 @ 6
105 x 5 @ 6
105 x 5 @ 6.5
105 x 5 @ 6.5
105 x 5 @ 6.5
105 x 5 @ 6.5
105 x 5 @ 6
First time over 300 since injury and stayed with in the velocity range albeit at the low end.Back off sets felt good.

Touch & Go Close Grip Bench Press
97.5 x 8 @ 6
102.5 x 8 @ 6
107.5 x 8 @ 6.5
Triceps were shot on first 2 sets, took extended break on 3rd set.



DDS-1 W3D2 (2/27/19)
BW: 193.5
sRPE: 4

Deadlift (sumo) with Belt
177.5 x 5 @ 6
190 x 5 @ 7
202.5 x 5 @ 8
167.5 x 5 @ 6.5
167.5 x 5 @ 6.5
167.5 x 5 @ 6.5
167.5 x 5 @ 6.5
167.5 x 5 @ 6.5
167.5 x 5 @ 6.5
Felt heavy as hell and slow today, top set was below prescribed velocity range but RPE was on point. Backoff sets were fine.

Touch & Go Bench Press
127.5 x 2 @ 7
127.5 x 2 @ 7
127.5 x 2 @ 7
127.5 x 2 @ 7
127.5 x 2 @ 7
127.5 x 2 @ 7
127.5 x 2 @ 7
127.5 x 2 @ 7
127.5 x 2 @ 7

Romanian Deadlift
132.5 x 8 @ 5
135 x 8 @ 6.5
142.5 x 7 @ 7
Screwed up count on last rep and only did 7 reps instead of 8.

[bross84]

DDS-1 W3D3
BW: 193.3
sRPE: 3

Squat with Belt
172.5 x 3 @ 6.5
172.5 x 3 @ 6.5
172.5 x 3 @ 6.5
172.5 x 3 @ 7
172.5 x 3 @ 7
172.5 x 3 @ 7
172.5 x 3 @ 7
Moved ok, couple sets were a few m/s below velocity range.

Bench Press with Slingshot
145 x 1 @ 6
152.5 x 1 @ 6.5
165 x 1 @ 8.5
140 x 3 @ 6
140 x 3 @ 6
140 x 3 @ 6.5
140 x 3 @ 6.5
140 x 3 @ 6.5
All three singles moved well, top set was much slower but it the heaviest I've been on bench in a long time so happy with how smooth it was albeit slower than expected.

Close Grip Incline Bench
62.5 x 8 @ 5
65 x 8 @ 6
70 x 8 @ 6.5
Finally got RPEs close to where they need to be on top set.

[bross84]

DDS-1 W3D4
BW: 191.9
sRPE: 4

Deadlift (sumo) with Belt and Chains
212.5 x 3 @ 6.5
212.5 x 3 @ 6.5
212.5 x 3 @ 6.5
212.5 x 3 @ 6.5
212.5 x 3 @ 6.5
212.5 x 3 @ 6.5
212.5 x 3 @ 7
212.5 x 3 @ 7
Both knees and hips were pretty trashed by the last set. Weight moved decent, low back was trashed when starting these but got better as I did more sets.

Bench Press
112.5 x 4 @ 6.5
112.5 x 4 @ 6.5
112.5 x 4 @ 6.5
112.5 x 4 @ 6
112.5 x 4 @ 6
112.5 x 4 @ 6
112.5 x 4 @ 6.5
112.5 x 4 @ 6

Safety Bar Squat
117.5 x 7 @ 5
122.5 x 7 @ 6.5
132.5 x 7 @ 7.5

[bross84]

DDS-1 W4D1
BW: 193.8
sRPE: 3

Trained at commercial gym this day - was out of town.

Squat with Belt
157.5 x 5
170 x 5
180 x 5 @ 8
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5 @ 7.5
Squats felt kinda rough, attribute this to being in a different gym. Couldn't track velocity, not metal plates to attach OBB unit to.

Bench Press
127.5 x 1
135 x 1
142.5 x 1 @ 7
107.5 x 5
107.5 x 5
107.5 x 5
107.5 x 5
107.5 x 5
107.5 x 5
107.5 x 5 @ 6.5
Bench moved ok, shitty commercial bench, hard to unrack weights. Had kid give me a lift off on 315 and pretty sure he helped on the press, thought about reattempting but just decided to go on to back off sets which moved fine.

Touch & Go Close Grip Bench Press
100 x 8 @ 5
105 x 8 @ 6
110 x 8 @ 7
Moved ok, dropped top set weight by 5lb


DDS-1 W4D2
BW: 193.8
sRPE: 4

Trained at commercial gym this day - was out of town.

Deadlift (sumo) with Belt
180 x 5
192.5 x 5
202.5 x 5 @ 8
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5 @ 6.5

Touch & Go Bench Press
132.5 x 2
132.5 x 2
132.5 x 2
132.5 x 2
132.5 x 2
132.5 x 2
132.5 x 2
132.5 x 2
132.5 x 2
132.5 x 2 @ 7
Felt ok once I was able to get the unrack on the shitty bench figured out.

Stiff Leg Deadlift
125 x 8 @ 5
130 x 8 @ 6
135 x 8 @ 7
subbed these for RDL cause the gym I was at had shitty racks that didn't go low enough to unrack for RDL

DDS-1 W5D1
BW: 193.8
sRPE: 3

Only lifted 2 days of week 4, on drive back home from being out of town had flu-like symptoms and terrible lower back pain. Flu-like symptoms went away by the next day but still felt week and low back still felt wrecked so put on training another day. On the 3rd day (Saturday) low back was still feeling bad and decided along with my coach to scrap week 4 as I had already hit the high priority lifts for the week and start fresh on Monday with week 5.

Lower back was still feeling not the best come monday but managed to training and workup to a PR set of 5 so far this block but was only able to do one back off set due to the weight getting a little bit out in front of me on my last top set rep flaring up the pain a little. Moved onto bench and right hip flexor was cramping up bad on the first couple warm-up sets but finally loosened up. After I was finished with bench I noticed that my lower back felt much better so after training I spent some time stretching out my hip flexors and hamstrings which I now believe were the main reason for the low back pain. Have had no low back pain after the first session and stretching that I would consider out of the ordinary.

Squat with Belt
160 x 5
170 x 5
182.5 x 5 @ 8
150 x 5 @ 9
Rated back off set on back pain. Probably pushed a little too hard on the too set but velocity would have been with in range but the weight got a little in front in me on the 5th rep.

Bench Press
127.5 x 1
135 x 1
142.5 x 1 @ 7.5
107.5 x 5
107.5 x 5
107.5 x 5
107.5 x 5
107.5 x 5
107.5 x 5
107.5 x 5
107.5 x 5 @ 6.5

Touch & Go Close Grip Bench Press
100 x 8 @ 5
105 x 8 @ 7
105 x 8 @ 7
Triceps were shot from main movement benching.

DDS-1 W5D2
BW: 191.8
sRPE: 3

Deadlift (sumo) with Belt
177.5 x 5 @ 5
190 x 5 @ 7
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5
Low end of velocity gate was .35 so I cut it at my second ramp up set as the weights were moving slower than expected.

Touch & Go Bench Press
132.5 x 2 @ 7
132.5 x 2 @ 7
132.5 x 2 @ 7
132.5 x 2 @ 7
132.5 x 2 @ 7
132.5 x 2 @ 7
132.5 x 2 @ 7
132.5 x 2 @ 7
132.5 x 2 @ 7.5
132.5 x 2 @ 7

Romanian Deadlift
125 x 8 @ 5
127.5 x 8 @ 6
135 x 8 @ 6

DDS-1 W5D3-Acc
BW: 192.5
sRPE: 2

Have missed accessory work for the last couple of weeks due to length of the training sessions just getting in main movements so I decided to just knock them all out in way day since I was feeling a little more energetic than usual.

Fat Bar Row
72.5 x 15 @ 9
72.5 x 9
72.5 x 8
72.5 x 8
72.5 x 6
72.5 x 6
72.5 x 5

Safety Bar J.M. Press
65 x 12 @ 9
65 x 9
65 x 6
65 x 5
65 x 5
65 x 5
65 x 5

Spud Row
52.5 x 15 @ 9
52.5 x 10
52.5 x 8
52.5 x 8
52.5 x 8
52.5 x 7

Triceps Pushdown
32.5 x 12 @ 9
32.5 x 10
32.5 x 9
32.5 x 9
32.5 x 8
32.5 x 8
32.5 x 8
32.5 x 8
32.5 x 7

DDS-1 W5D4
BW: 192.6
sRPE: 3

Still had some DOMs from previous day going into today's session, especially in my forearms from the farbar rows.

Squat with Belt
172.5 x 3 @ 6.5
172.5 x 3 @ 6.5
172.5 x 3 @ 6.5
172.5 x 3 @ 7
172.5 x 3 @ 7
172.5 x 3 @ 6.5
172.5 x 3 @ 7
172.5 x 3 @ 7.5

Bench Press with Slingshot
147.5 x 1 @ 6
155 x 1 @ 7
165 x 1 @ 8.5
140 x 3 @ 6.5
140 x 3 @ 6
140 x 3 @ 6
140 x 3 @ 6.5
140 x 3 @ 6
140 x 3 @ 6
140 x 3 @ 6
Top set single was faster than last week but RPE remained the same.

Close Grip Incline Bench
60 x 8 @ 7
62.5 x 8 @ 7
67.5 x 8 @ 8
Upper body was shot by the time I got to incline, had to drop weight substantially.

[bross84]

DDS-1 W5D5
BW: 192.9
sRPE: 2

Deadlift (sumo) with Belt and Chains
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3 @ 5

Bench Press
117.5 x 4
117.5 x 4
117.5 x 4
117.5 x 4
117.5 x 4
117.5 x 4
117.5 x 4
117.5 x 4 @ 6

Safety Bar Squat
125 x 7 @ 6
130 x 7 @ 7
137.5 x 7 @ 8
130 x 7 @ 7

DDS-1 W6D1
BW: 193.5
sRPE: 2

Squat with Belt
140 x 5
140 x 5
140 x 5
140 x 5 @ 4

Bench Press
107.5 x 5
107.5 x 5
107.5 x 5
107.5 x 5 @ 5
107.5 x 5 @ 5

Touch & Go Close Grip Bench Press
80 x 8
87.5 x 8
95 x 8 @ 5
102.5 x 8 @ 6

Fat Bar Row
77.5 x 10 @ 9
77.5 x 10
77.5 x 6
77.5 x 6
77.5 x 6
77.5 x 5

Safety Bar J.M. Press
70 x 11 @ 9
70 x 8
70 x 5
70 x 5
70 x 5
70 x 5
70 x 4
70 x 4

[bross84]

DDS-2 W1D1
BW: 195.5
sRPE: 3

First day of the equipped block and things are feeling good. Wore the new Super Centurion 42, was able to hit depth with straps up with warm-up weight, debating whether or not to send it back to have the straps tightened up. Probably should have gotten a 40 instead of the 42.

Squat with Belt and Straps Down
220 x 1 @ 7
220 x 1 @ 6
220 x 1 @ 6.5

Squat with Belt and Chains
145 x 6 @ 5
145 x 6 @ 5
145 x 6 @ 5
145 x 6 @ 5
Really liked doing these - Roughly 15% chain weight (20kg)

Bench Press
127.5 x 1
127.5 x 1
132.5 x 1 @ 6
142.5 x 1 @ 7
135 x 1 @ 6.5
135 x 1 @ 6.5
135 x 1 @ 7
135 x 1 @ 6.5
135 x 1 @ 6.5

[bross84]

DDS-2 W7D2 (1)
BW: 194.2
sRPE: 3

Bench Press with Bench Shirt
167.5 x 1 @ 6
167.5 x 1 @ 6
167.5 x 1 @ 6
167.5 x 1 @ 6.5
Only got a touch on last rep, RPE's are not in order, last set was RPE 6

Touch & Go Bench Press with Chains
112.5 x 4 @ 5
112.5 x 4 @ 5
112.5 x 4 @ 5
112.5 x 4 @ 5
112.5 x 4 @ 5
112.5 x 4 @ 5
112.5 x 4 @ 5
roughly 20kg of chain ~15% chain weight, 85% bar weight

Deadlift (sumo) with Belt
190 x 4 @ 6
190 x 4 @ 6
190 x 4 @ 7
190 x 4 @ 7.5
190 x 4 @ 7.5
Did these as sort of cluster set singles, took short breaks (roughly 4 secs) between each rep

[bross84]

DDS-2 W7D3 (1)
BW: 194.2
sRPE: 3

Deadlift (sumo) with Deadlift Suit
225 x 1 @ 7
225 x 1 @ 7
225 x 1 @ 7
These felt ok, a little discomfort in the knees but overall managable.

Deadlift (sumo) with Belt and Chains
170 x 6 @ 6
170 x 6 @ 6
170 x 6 @ 6
170 x 6 @ 6
Felt better on the knees but still some discomfort.

Bench Press with Slingshot
140 x 2 @ 5
145 x 2 @ 6
150 x 2 @ 7
135 x 2 @ 6
135 x 2 @ 5

[bross84]

DDS-2 W7D4 (1)
BW: 192.5
sRPE: 4

Squat with Knee Wraps
192.5 x 1 @ 6
192.5 x 1 @ 6
192.5 x 1 @ 6
Felt heavy but moved well

Neutral Grip Bar Touch & Go Bench Press
102.5 x 6 @ 6
102.5 x 6 @ 6
102.5 x 6 @ 6
102.5 x 6 @ 6
102.5 x 6 @ 6
102.5 x 6 @ 6
102.5 x 6 @ 6

Squat with Belt
162.5 x 4 @ 6.5
162.5 x 4 @ 6.5
162.5 x 4 @ 7
162.5 x 4 @ 7.5
Felt slow but moved well enough

[bross84]

DDS-1 W8D1 (2)
BW: 194.8
sRPE: 3

Squat with Squat Suit
225 x 1 @ 6
225 x 1 @ 6
225 x 1 @ 6.5
Last warm up felt heavy a slow, was very pleasantly surprised when I made the jump to 225 these moved as well as they did, all 3 singles felt better and were faster than last warm up rep.

Squat with Belt and Chains
150 x 6 @ 5
150 x 6 @ 5
150 x 6 @ 5
150 x 6 @ 5
Roughly 20% chain weight

Bench Press
135 x 1 @ 5
145 x 1 @ 6.5
150 x 1 @ 7.5
142.5 x 1 @ 6
142.5 x 1 @ 6.5
142.5 x 1 @ 6
142.5 x 1 @ 6.5
142.5 x 1 @ 6.5
Misloaded weight on 145, and also misgrooved making harder than it should have been.

[bross84]

DDS-2 W8D2 (2)
sRPE: 4

Bench Press with Bench Shirt
175 x 1 @ 7
175 x 1 @ 6
175 x 1 @ 6.5
175 x 1 @ 7
Shirt fit much tighter today, not sure what BW was or if that had an influence on it. Probably more so I was just jacking the collar down more - regardless only got one touch, and it was a very slight touch on last single today.

Touch & Go Bench Press with Chains
125 x 4 @ 6
125 x 4 @ 6
125 x 4 @ 6
125 x 4 @ 6
125 x 4 @ 6
125 x 4 @ 6.5
125 x 4 @ 6.5
~25kg of chain

Deadlift (sumo) with Belt
197.5 x 4 @ 7
197.5 x 4 @ 7.5
197.5 x 4 @ 8.5
197.5 x 4 @ 8
197.5 x 4 @ 8

[bross84]

DDS-2 W8D3 (2) (4/5/19)
sRPE: 3

Deadlift (sumo) with Deadlift Suit
205 x 1 @ 5
215 x 1 @ 6
225 x 1 @ 6
Not the deadlift day that I wanted but probably the one I needed. Warm-ups felt heavy, probably did too many warm-up sets raw. Once I got into the suit this started to go better but only got 1 rep in at the top set weight I was supposed to do 3 at.

Deadlift (sumo) with Belt and Chains
157.5 x 6 @ 6
157.5 x 6 @ 6
157.5 x 6 @ 6
157.5 x 6 @ 6

Bench Press with Slingshot
145 x 2 @ 5
150 x 2 @ 6
160 x 2 @ 8
145 x 2 @ 6
145 x 2 @ 6