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Brule
11-03-2010, 06:50 AM
Hi folks,

I am going to have another go at it. Hopefully it will help me keep motivated to continue to improve. This is going to be a very basic log because i am basically starting from the ground up again. Just to give you a bit of my history, for the past couple of years, i have been struggling with health issues that has caused me to lose approx 30 lbs over 10 months. I went from 160lb to 130lbs. So most of this weight loss was muscle as there wasn't much fat to lose to begin with. I recently had surgery to hopefully correct the problems i have been having and now i'm recovering well. I want to try to regain the strength back but obviously have to start slow. My goal is to do some very basic lifts and to work up to some compound lifts like squats, deadlifts, etc...

So i plan on starting something today and i will post the results later on.

Brule
11-03-2010, 12:39 PM
Bench
1x12x40lbs
1x3x70lbs
1x1x70lbs

Deadlift
1x9x70lbs
1x8x70lbs
1x6x70lbs

I did a modified version of the deadlift. I rested the bar on a crate that was calf high so i didn't have to go all the way down. It was easier this way as i find going down all the way puts too much strain on where i had surgery. Can anyone tell me if this modified way is of any benefit or should i just scrap it?

Overhead Press
2x7x20lbs
1x5x20lbs

2 rounds x 2 minutes on the heavy bag working on just the jab with both right and left leads.

Scott R. Brown
11-03-2010, 07:34 PM
I did a modified version of the deadlift. I rested the bar on a crate that was calf high so i didn't have to go all the way down. It was easier this way as i find going down all the way puts too much strain on where i had surgery. Can anyone tell me if this modified way is of any benefit or should i just scrap it?

Stay within your physical limitations and slowly increase the weight over time and you will get stronger. Full range is generally better than limited range movements, but if you are limited by injury, something is always better than nothing.

FYI: I do just the opposite. I elevate my feet so the bar just touches the tops of my feet and take as wide a grip as is comfortably possible, these are sometimes referred to as "snatch grip deadlifts on a platform".

Scott R. Brown
11-03-2010, 07:36 PM
P. S. Some people do deadlifts even higher. These are called "lock outs" and sometimes, "high pulls"!

Brule
11-05-2010, 08:40 AM
Thanks for the feedback Scott.

Air Squats
1x30
1x20
1x14

Push-ups
1x13
1x12
1x8

2 x 2 minute rounds on the heavy bag working the jabs like last time.

Brule
11-06-2010, 11:30 AM
Deadlift
1x10x70
1x8x90
1x6x100

2 x 3 minute rounds on the heavy bag doing jab/cross on each side.

Brule
11-08-2010, 02:07 PM
Bench Press
1x10x50lbs
1x8x50lbs
1x1x70lbs

Overhead Press
1x10x20lbs
1x8x25lbs
1x6x30lbs

Close-Grip Bench Press
1x10x30lbs
1x8x35lbs
1x5x40lbs

Brule
11-10-2010, 11:57 AM
Barbell Row
1x10x40lbs
1x6x45lbs
1x4x50lbs

Deadlift
1x10x90lbs
1x8x100lbs
1x5x105lbs

I'm now doing the deadlift from the ground as it doesn't bother me starting from that position anymore.

Brule
11-12-2010, 11:33 AM
Bench Press
1x10x50lbs
2x3x70lbs

Overhead Press
1x8x35lbs
2x3x45lbs

Close-Grip Bench
1x6x45lbs
2x3x55lbs

Brule
11-17-2010, 06:11 PM
Barbell Row
1x5x50lbs
1x4x50lbs
1x2x70lbs

Deadlift
1x10x90lbs
1x6x110lbs
1x4x110lbs

Shima Wara
11-17-2010, 10:57 PM
Looks like you're getting some weight on there now man! Just stay dsiciplined, keep being patient and smart about your lifts and you'll be back up there in no time. I want to commend you for doing this log. I know its hard when recovering, but you are doing great! Don't let anyome discourage you! Best regards!

Brule
11-18-2010, 08:23 AM
Thanks for the positive feedback. I started this log just as a way to record what i'm doing and view any progress i make. I'm doing the lifts that i think will help increase strength but if anyone has any suggestions for other lifts i could include i'd appreciate it.

Thanks

Brule
11-20-2010, 10:59 AM
Bench Press
1x10x50lbs
1x6x60lbs
1x3x70lbs

Overhead Press
1x8x40lbs
1x6x40lbs
1x3x40lbs

Close-Grip Bench Press
1x8x50lbs
1x6x50lbs
1x2x50lbs

Brule
11-24-2010, 06:28 PM
Barbell Row
1x10x50lbs
1x8x55lbs
1x3x70lbs

Deadlift
1x10x90lbs
1x8x110lbs
1x5x120lbs

Brule
11-28-2010, 06:03 PM
Bench Press
1x10x60lbs
1x6x65lbs
1x4x75lbs

Overhead Press
1x3x50lbs
2x1x50lbs

Close-Grip Bench
1x6x50lbs
1x4x55lbs
1x2x55lbs

Brule
11-30-2010, 06:44 AM
Barbell Row
1x8x50lbs
1x4x55lbs
1x2x75lbs

Deadlift
1x10x100lbs
1x8x120lbs
1x4x135lbs

Brule
12-04-2010, 08:38 AM
Bench Press
1x10x50lbs
1x10x60lbs
1x7x70lbs
1x3x75lbs

Overhead Press
3x3x50lbs

Close-Grip Bench Press
1x7x50lbs
2x3x50lbs

Brule
12-07-2010, 06:26 PM
Didn't dothe barbell row and deadlift today. Instead did pull-ups & air squats.

Pull-ups
1x4
1x3
1x2

Squats
3x25

Brule
12-11-2010, 12:07 PM
Barbell Row
1x10x50lbs
1x7x60lbs
1x4x70lbs

Deadlift
1x10x100lbs
1x6x120lbs
1x2x140lbs

Bench Press
1x10x60lbs
1x7x70lbs
1x4x80lbs

Overhead Press
1x5x50lbs
1x4x50lbs
1x2x50lbs

Close-Grip Bench
1x5x50lbs
1x3x50lbs
1x2x50lbs

Brule
12-22-2010, 06:38 AM
Been busy the last week or so, so i haven't had the chance to get into a workout. Ended up doing some push up last night. Pyramid up to 10 and back down. Not sure if that's what it's called but it's when you do one push-up, rest for 20sec then do 2 push-ups, rest and repeat up to 10, then back down to one again.

I plan on getting back into the weights in a day or two once i'm able to move them into the basement from the garage.

Brule
12-24-2010, 06:08 AM
Barbell Row
1x10x50lbs
1x5x60lbs
1x3x70lbs

Deadlift
1x10x100lbs
1x5x120lbs
1x3x120lbs

Brule
12-27-2010, 02:35 PM
Bench Press
1x10x60lbs
1x10x70lbs
1x5x80lbs

Overhead Press
1x5x50lbs
1x3x50lbs
1x2x50lbs

Close-Grip Bench
3x5x50lbs

Shima Wara
12-28-2010, 05:58 PM
Looks good brother. Keep at it! What you are doing now will pay big dividends in the end and pays much bigger dividends than resigning yourself to a daily walk on the treadmill as exercise. Great Job!

Brule
12-30-2010, 11:46 AM
Barbell Row
1x10x50lbs
1x5x60lbs
1x4x70lbs

Deadlift
1x10x100lbs
1x10x120lbs
1x6x140lbs

I felt something on my last deadlift down my left leg and stopped. I'm pretty sure it's not my back, it's hard to describe. I'll see how it feels after a day or two or rest.

Brule
01-04-2011, 06:14 PM
Bench Press
1x10x60lbs
1x10x70lbs
1x4x80lbs

Overhead Press
2x4x50lbs
1x2x50lbs

Close-Grip Bench
3x5x50lbs

sanjuro_ronin
01-05-2011, 06:58 AM
A few suggestions:
On the days you do the overhead press and the bench in the same workout, do the overhead press first, some studies have shown that it keeps the shoulders healthier.
Try it and see how you feel.
The DL is NOT an exercise that you NEED to do mulitple sets of, unless you are doing powerlifting.
If you are doing a routine that has pull-ups or chins already, then doing just one set of DL's is just fine and it is far less taxing on your back.
The problem with DL's is that it is not a "muiltiple set" exercise and even those that do them as such, put a nice long rest between sets to make sure there is complete muscle recovery.
I suggest that you do DL's at the end of the workout and do only one set of 5 reps, this allows you do do weight that is "heavy" enough to strengthen the back but keeps the workload to a minimum so as to not over tax the back muscles and the support muscles.
I would add dips to your routine if you can.

wenshu
01-05-2011, 08:16 AM
Speaking of shoulder health. Your workouts work internal rotation almost exclusively. This is the road to muscle imbalances and impingement. You may consider some rotator cuff prehab exercises.

Specifically working external rotation to counter all the pressing movements.

The cuban press (http://www.youtube.com/watch?v=nv_gw4J9Uj0&playnext=1&list=PL05F76345ED42A9FB&index=26) is a really good external rotation exercise, and just all around good shoulder exercise. I like to do it laying down to facilitate scapular retraction during the movement without excessive lumbar strain.

Do not use heavy weights for these exercises. Start without weights and then when comfortable move on to using 3 pounds and do 3 sets of 12-15. You want light weight in order to activate the small stabilizing muscles of the RC. If you use heavy weights you will recruit the traps, delts etc.

Here is a circuit of various RC prehab exercises I like to do once or twice a week. Your shoulders will scream at you, but it is definitely worth it once you build strength in the RC:http://danblewett.com/2009/08/the-pitchers-complete-shoulder-rotator-cuff-prehab-circuit/

Brule
01-05-2011, 06:35 PM
A few suggestions:
On the days you do the overhead press and the bench in the same workout, do the overhead press first, some studies have shown that it keeps the shoulders healthier.
Try it and see how you feel.
The DL is NOT an exercise that you NEED to do mulitple sets of, unless you are doing powerlifting.
If you are doing a routine that has pull-ups or chins already, then doing just one set of DL's is just fine and it is far less taxing on your back.
The problem with DL's is that it is not a "muiltiple set" exercise and even those that do them as such, put a nice long rest between sets to make sure there is complete muscle recovery.
I suggest that you do DL's at the end of the workout and do only one set of 5 reps, this allows you do do weight that is "heavy" enough to strengthen the back but keeps the workload to a minimum so as to not over tax the back muscles and the support muscles.
I would add dips to your routine if you can.

Thanks for the advice.

Should i do a warm up set for the DL at a light weight, then do the 1 set of 5 reps at a heavy weight?

sanjuro_ronin
01-06-2011, 06:35 AM
Thanks for the advice.

Should i do a warm up set for the DL at a light weight, then do the 1 set of 5 reps at a heavy weight?

Yeah, you always wanna warm up for sure, but you can keep it in the same rep range.
Don't try to go to heavy too soon just because you are doing one set of 5, work your way up there and don't go to failure, DL's is NOT an exercise that you want to go to failure on regardless of the protocol you may be following.
Doing only one set will also allow you to do squats and DL's in the same workout without over taxing the lower back, just do the squats first, do some upper body exercise and do the DL's at the end.

Brule
01-06-2011, 08:03 AM
OK.

If you look back, i have been doing two workouts, one pull and one push. I find that it only takes me 10-15min each workout. I am thinking of doing them all in one day and doing pull-ups/push-ups/dips another day. This is what i'm thinking the workout will look like, let me know your thoughts.

Day 1:
Squats
Barbell Row
Overhead Press
Bench Press
Close-Grip Bench
Deadlift

Day 2:
Pull-Ups
Push-ups
Dips

I'm limited on the squats since i'm doing this at home and don't have access to a squat rack. So i can only squat what i can safely press, which now is only 50lbs. Which will work fine for me now.

Also, on the dips, i plan on using the bench to do these unless someone has any better suggestions.

Frost
01-06-2011, 09:16 AM
OK.

If you look back, i have been doing two workouts, one pull and one push. I find that it only takes me 10-15min each workout. I am thinking of doing them all in one day and doing pull-ups/push-ups/dips another day. This is what i'm thinking the workout will look like, let me know your thoughts.

Day 1:
Squats
Barbell Row
Overhead Press
Bench Press
Close-Grip Bench
Deadlift

Day 2:
Pull-Ups
Push-ups
Dips

I'm limited on the squats since i'm doing this at home and don't have access to a squat rack. So i can only squat what i can safely press, which now is only 50lbs. Which will work fine for me now.

Also, on the dips, i plan on using the bench to do these unless someone has any better suggestions.

Just my opinion but way too much volume on the first day, and way too little on the second, and your not working the legs at all on the second day, and to be honest your not working them much on the first day if you are only squatting what you can press

Id suggest the following

Day 1
Front Squat
Bench press
Barbell row
Push ups

Day 2
Deadlift
Overhead press
A form of lunge
Close grip press

Id make these suggestions for the following reasons:
1) Its more balanced in terms of muwscles worked: You are working legs, and upper body both pushing and pulling on both days
2) Volume and intensity is more balanced across the two days, 4 exercieses being worked each day
3) Front squats instead of back squats: you can clean way more than you can press so you will be able to work up to a heavier weight front squatting than back squatting
4) Because you are limited in what you can squat a single leg exercise, lunge in this case, will allow you to works the legs a different way

sanjuro_ronin
01-06-2011, 09:58 AM
I am not a huge fan of dipping between benches, if you can get a dip/chin station do it, it is well worth it and you will never outgrow it.
Frost posted an very good routine.
That *******.
:D

Frost
01-06-2011, 03:14 PM
I am not a huge fan of dipping between benches, if you can get a dip/chin station do it, it is well worth it and you will never outgrow it.
Frost posted an very good routine.
That *******.
:D

kiss my british rear end you canuc :D

Scott R. Brown
01-06-2011, 06:56 PM
He is a beginner so perhaps piling up 2 stacks of three cinderblocks and placing his feet on a chair, or a bench, would be a good start for dips. Of course he can add a weighted cambered bar to his lap to increase the resistance.

Or bench dips, but I prefer the cinderblock dips, you get a better range of motion.

Brule
01-06-2011, 07:04 PM
Thanks again guys, really appreciate it.

I'll give Frost's program a try. I started tonight and tried the front squats but didn't feel comfortable with them even with onl 50lbs. I have never done them before so i'm not too sure on the form.

Back Squat
3x10x50lbs

Bench Press
1x10x60lbs
1x10x70lbs
1x4x90lbs

Barbell Row
1x10x50lbs
2x4x60lbs

Push-ups
1x10
2x6

I know the weight is light for the back squat but i wanted to make sure i got the form right and was able to handle the weight. And yes, i know the push-up numbers suck. It's something to work on. I wanted to do the dips and pull-ups. I tried the dips tonight but it didn't feel right on the shoulder, i think i had my hands to far back putting extra stress on the shoulder.

Frost
01-07-2011, 01:19 AM
Thanks again guys, really appreciate it.

I'll give Frost's program a try. I started tonight and tried the front squats but didn't feel comfortable with them even with onl 50lbs. I have never done them before so i'm not too sure on the form.

Back Squat
3x10x50lbs

Bench Press
1x10x60lbs
1x10x70lbs
1x4x90lbs

Barbell Row
1x10x50lbs
2x4x60lbs

Push-ups
1x10
2x6

I know the weight is light for the back squat but i wanted to make sure i got the form right and was able to handle the weight. And yes, i know the push-up numbers suck. It's something to work on. I wanted to do the dips and pull-ups. I tried the dips tonight but it didn't feel right on the shoulder, i think i had my hands to far back putting extra stress on the shoulder.

dont worry about numbers just worry about form, with the front squat there are lots of videos on youtube just look at them and start with the bar

sanjuro_ronin
01-07-2011, 06:37 AM
IF you don't mind me asking Brule, how tall ate you and how much do you weigh?

Brule
01-07-2011, 07:06 AM
I'm currently back up to my normal weight of 160 and i'm 5'6".

sanjuro_ronin
01-07-2011, 09:43 AM
I'm currently back up to my normal weight of 160 and i'm 5'6".

And what were your injuries and how well are you right now?

Brule
07-15-2011, 07:11 AM
Haven't posted my progress in a long time. I haven't stopped, just haven't posted on the log. I try to keep this updated as much as possible. I have also added some different exercises just to change things up.

Last night:

Push-ups
4x28

Pull-ups
1x10
1x7
1x4

Turkish Get up w/30lb dumbell
3x5 right side
3x5 left side

Brule
07-18-2011, 04:22 PM
Overhead Press
1x9x50
1x4x70
1x2x70

Barbell Row
1x10x50
1x6x70
1x3x75

Deadlift
1x2x100
1x2x120
1x2x140
1x1x160

Brule
07-20-2011, 09:55 AM
Squats
1x10x50
2x8x70

KB Swings
2x13x30lbs right
2x13x30lbs left

TUG
2x2x30lbs each side

Brule
02-15-2012, 07:34 AM
Been trying the 3x5 starting strength program and these were my last numbers from last week.

Squat 110lbs
Bench 120lbs
Deadlift 220lbs
Press 85lbs
Hang cleans 90lbs

Unfortunatley, as the weight got heavier, it starting affecting my prior medical issues which had me a bit worried. I have since stopped the weights to see how i feel and things have been feeling better. I find the squating and deadlifting to be the real culprits as they seem to put a lot of stress in my midsection. I will probably keep the benching as i find it doesn't put too much stress on me and will try to add other exercises one at a time to see how it feels.

sanjuro_ronin
02-15-2012, 09:16 AM
Always gotta listen to your body dude.
There is no real reason for squats and DL's to be awkward or hurt, they are natural movements the body makes all the time BUT we still have to be taught to do them correctly at times, especially when we add the element of heavy weights (relative).
Have you gotten your form checked?

Brule
02-15-2012, 12:10 PM
It's not they were bothering me while i was doing them, i felt fine and didn't have an issue with the weight. It was moreso afterwards, my midsection wasn't feeling great and was casuing me discomfort. I think it has more to do with the type of movement causing added pressure buildup in the midsection. I've taped myself doing the lifts and read and watched countless vids out there and learned as much as possible about the form and it doesn't seem like i'm doing anything radically different than say what Rippetoe suggests.

Brule
11-19-2013, 06:58 AM
I wanted to update this just for myself to track progress again. It's been a tough couple of years mainly with the health. So I haven't been able to progress much as I would stop training after a few weeks because of health and then have to start over again. These last few months have been better as I have been able to maintain some level of consistency and also seeing which lifts aggrevate me more than others. I think I may have found something to stick with for now so hopefully I can see some progress.

Back in 2011 I was back at my normal weight of 160lbs. Since then I've gone down to as low as 140. For the past few months I've been steady at 145. Today i'm in at 149 and have been following the program below for 4 weeks.

Day one:
Overhead press
Bench Press
Lunges
Barbell row

Day Two:
Deadlift
split squats
high pulls
pull ups

I usually take one days rest between days but sometimes it goes two days depending on my other commitments. As always any feedback is appreciated.

Brule
07-14-2015, 05:56 AM
Been a while since I've been on here. Thought I would give a quick update. Current numbers are:

Deadlift - 225
Bench - 155
Squat - 200
Press - 95

I'm happy with the progress, especially with the health issues, but things have been going well since I started at the gym in late January and going steady since. Slow progress seems to be working for me, now it's a matter of getting enough food in to maintain the progress.

Peace

Brule
02-05-2016, 07:44 AM
Still training, which is surprising, things still going well and health is holding up. 2015 was actually one of the better years recently that I have felt well all year long. I don't know if it's because of the weight training or what, regardless, I'm going to continue to stick with it and see. Anyways. here's an update just for the heck of it, also a way to track my progress....

Deadlift - 295
Squat - 270
Bench - 180
Press - 120

The above lifts are my focus with a couple of accessory lifts thrown in for volume.

Peace.

bawang
02-07-2016, 12:34 AM
very nice brother i am proud of you. you have real kung fu