Thread: A Brawler's Diary

And here's the routine...

Upper Power/Lower Strength

Speed bench @ 60 % 8x2
DOH Deadlifts @ 90% 3x3

assistance work
Bulgarian squat
Standing OH press
Weighted Pullups
EZ bar curls
3x8-12

---------------------
Upper Strength/Lower Power

Bench Press 3x3 @ 90%
Speed Squat @ 60% 8x2

assistance
1 Leg DB RDL
BB Rows
Power Shrugs
Weighted Dips
3x8-12

Sprints
3x30m
1x60m

--------------------
Overall conditioning

2x10 (12RM)
power snatches (9x1)
front squat
incline BB press
step ups
1 arm db row

Agility
Front step, Back step
Lateral shuffling
Lateral weaving
Lateral shuffle & weaving combo
2x10

Dynamic mobility
Front step, Back step - 1x10 weighted in rack, 1x10 weighted in jerk
Lateral shuffling - 1x10 weighted in rack, 1x10 weighted in jerk
Lateral weaving - 1x10 weighted in rack, 1x10 weighted in jerk
Lateral shuffle & weaving combo - 1x10 weighted in rack, 1x10 weighted in jerk

GPP Work
D.A.R.C. swing x15 l/r
2 handed swing x30
Burpee high pull x5 l/r
Sand bag squats x10

on, off, on, off, on, off, off


I will change the GPP work every week with the exception of the DARC swing, that is a neccesity for me. WIll do things like car pulls/pushs, sledge hammer, med ball throw, etc.

Upper Power/Lower Strength

Speed bench @ 60 % - 165/8x2
DOH Deadlifts @ 90% - 345/4x2 (will start 3x3 next week, this is also no where near 90% of my 1RM, will slowly work up there)

assistance work
Bulgarian squat - 135/3x8
Standing OH press - 145/2x8
Weighted Pullups - bw+45/20 total
EZ bar curls - 65/2x10
3x8-12

This was yesterday's workout

Upper Strength/Lower Power

Bench Press - 255/3x3
Speed Squat -225/8x2

assistance
1 Leg DB RDL - 2x72lbs Kettlebell (1 each hand)/3x8
BB Rows - 225/3x8
Power Shrugs - 225/2x20
Weighted Dips - bw+45/3x8
3x8-12

Good workout. last set of bench was tough at first... esp the 2nd rep, after the 2nd rep i reset and nailed the 3rd rep with flawless form, one of the best reps ive ever head, weight shot up 100x easier than the previous 2 reps. i love the feeling of nailing form on bench, makes it so much easier.

No sprints today, way way too humid and muggy out. Jiu jitsu tonite.. so thatll be my cardio

Nice set of goals.

How has the BJJ been going?

Originally Posted by fufu

Nice set of goals.

How has the BJJ been going?

I am getting very good at it. When I first started I kind of just laid on the ground and used my instincts, now that I know what to do, its alot easier to get out of shit, and use my strength more effeciently. I need to keep practicing my technique, increase my speed and ill do fine at the comp. After that I really want to try some MMA.

Do it up.

that'l be an interesting program .... best wishes m8

Looks good man, I am eager to see how this works out for you.

Overall conditioning

snatches - 95/8x2
front squat - 185/2x10
incline BB press - 185/2x10
step ups - 50/2x10
1 arm db row - 80/2x10

Agility
Front step, Back step
Lateral shuffling
Lateral weaving
Lateral shuffle & weaving combo
2x10

Dynamic mobility
Front step, Back step - 1x10 weighted in rack, 1x10 weighted in jerk - 16kg
Lateral shuffling - 1x10 weighted in rack, 1x10 weighted in jerk - 16kg
Lateral weaving - 1x10 weighted in rack, 1x10 weighted in jerk - 16kg


GPP Work
D.A.R.C. swing x15 l/r - 52lbs
KB Swing x25 - 52lbs

Upper Power/Lower Strength

Speed bench @ 60 % - 165/8x2
DOH Deadlifts @ 90% - 355/3x3

assistance work
Bulgarian squat - 135/3x8
Standing OH press - 155/1x8, 145/1x8, 135/1x8
Weighted Pullups - bw+45/20 total

good workout, 355 was light as hell. skipped the curls.. and i overshot my OH pressing strength by alot. shoulda went with 3x8 of 145

Looks good, nice OH pressing.

fufu - thanks

my dad really helped me today, he pointed out that i was putting all the weight on my toes. he showed me i needed to get closer to the bar and make certain my heels were taking the brunt of the weight so my P-chain automatically fired correctly. After a few tries , I really felt it. I believe this is why I got hurt. Improper form repeated over and over, putting way too much weight on my tibia and improper fire of the P-chain resulting in too much lower back stress. I felt much much better after deadlifting correctly.

I also have been reading alot of Dan john's stuff, really cool shit. alot of oly lifting. I really want to make a slow switchover soon. Once I reach my goals I think I will go with a westside sort of template and on DE days do oly lifts

I hear you, I hurt my back because I was pulling with the bar out in front of my toes when I first started. I've been making sure I start the movement I have the bar touching my shins. I have to get that chest out and shoulders back to keep the weight on my heels. I haven't had back pain from deadlifts since I started working on my form. I only deadlift sumo stance now, it feels great for me. Conventional stance just doesn't feel right and it bothers my by back and glutes.

I've also been using the old Converse Chuck Taylor's for all squatting and deadlifts, I really like them.

Originally Posted by fufu

I hear you, I hurt my back because I was pulling with the bar out in front of my toes when I first started. I've been making sure I start the movement I have the bar touching my shins. I have to get that chest out and shoulders back to keep the weight on my heels. I haven't had back pain from deadlifts since I started working on my form. I only deadlift sumo stance now, it feels great for me. Conventional stance just doesn't feel right and it bothers my by back and glutes.

I've also been using the old Converse Chuck Taylor's for all squatting and deadlifts, I really like them.

Those shoes are perfect for lifting. I am fortunate enough to be able to lift @ home so I do everything barefoot

Program looks pretty damn solid. Good luck with your meets.

Originally Posted by fUnc17

Have some new goals, so its time for a new journal. I've been keeping up with my workouts just havent been able to post due to 2 jobs. Diet has yet to be worked out yet, but i want it to be clean and around maintenance (which i have no clue what that is just yet).

Goals
Increase total body strength
Increase effeciency
Lean out
Increase flexibility
Bench 365
Power Snatch 225
Deadlift 545 (DOH)

I have recently switched to a completely DOH deadlift and I find it much better and more comfortable than alternating my grip. I have a very strong grip so I am not limited just yet.

I will be entering in a traditional jiu jitsu competition very soon, will find out the details shortly (I train BJJ 3 days/week). Furthermore, i plan to train some stand up (most likely muay thai).

As of right now, i dont care about hypertrophy. I look to maintain what I have and eventually increase my muscle mass during the winter.

Age: 20
Height: 6'3"
Weight: 215

Grapplers Quest?

I competed at the last one....

double d - thanks man
bigdyl - no idea what the tourny name is, il try to find out some more info tnite at class

Holy shit, weighed myself this morning after a piss, I only weigh 202.5lbs! I guess its mostly water since coming off creatine, we'll see if my strength went down at all today. I think I might need a refeed or something

I was weighing 180 a couple days ago in the morning and today I was 176. Crazy how it jumps around sometimes.

fufu - iknow, i really dont care about my weight, if i weigh less and can lift more thats even better its about whats in the mirror

added some pictures of my progress, coming along alot quicker than i though i would, i must say i am proud of myself so far

Upper Strength/Lower Power

Bench Press - 265/3x3 lol... see below
Speed Squat -225/8x2

assistance
1 Leg DB RDL - 2x72lbs Kettlebell (1 each hand)/2x8
BB Rows - 225/3x8
Weighted Dips - bw+45/1x10 bw+45/2x8
3x8-12

lol, well i made a mistake today, but in a good way. in stead of putting 260 on the bar like i planned to, i accidently put on 265 without realising it until after my 2nd set. i looked at the bar and added it up while i was resting and i was like wtf.. 265? i am a week ahead i guess.. so i will just take it from here. great workout.

bw: 202.5 before my shit

I have been following your journal for a while and i'm impressed with your strength and goals. Everything is looking good so far and you made a huge improvement in size as well judging from your pictures.

I don't know if you posted it before, but would you mind posting your cutting diet? That way i can pick at it and see what is needed and what isn't to fit my needs. Thanks bro.

Originally Posted by shiznit2169

I have been following your journal for a while and i'm impressed with your strength and goals. Everything is looking good so far and you made a huge improvement in size as well judging from your pictures.

I don't know if you posted it before, but would you mind posting your cutting diet? That way i can pick at it and see what is needed and what isn't to fit my needs. Thanks bro.

1
6 whites
1 whole
1/2 cup rolled oats

2 (PWO)
2 scoops whey
1/3 cup blueberries
1 tbsp honey
1/2 cup rolled oats

3
8oz steak
1/2 sweet potato
broccoli (cooked with 1 Tbsp olive oil + garlic)
3 fish caps

4
1 can of tuna
1 Tbsp olive oil
spinach
3 fish caps

5
6oz salmon
spinach

6
2 scoops whey
1 Tbsp natural pb

drink alot of water, all day.
multi vitamin
vit C

It's not always the same, esp on days that I work, i usually bring a muscle milk shake with me if im only working 4 hrs, if more i take a meal with me. something like a chicken breast, aspargus, unsalted sunflower seeds. If i'm hungry in between meals i eat some unsalted sunflower seeds to hold me over.

i dont really have a set diet to be honest, i just know what to eat, and how much. i go by what i feel. for the most part it is low carb. it's easy this way... i hate having to eat something and then feeling bad if i dont because it fucks with my total cals. i eat alot of protein and alot of fat, and keep carbs moderate to low, thats my diet.

Overall conditioning

snatches w/ overhead squat combo - 95/8x2
front squat - 185/2x10
incline BB press - 185/2x10
step ups - 50/2x10
1 arm db row - 80/2x10

No kettlebells or GPP today, had to cut it short, go to run to work plus im feeling a little lethargic. Will do GPP tomorrow, take a day off then deload and start up again. Deadlift will start @ 365/3x3, Bench @ 270/3x3

Anyway, since fixing my dead form, as well as squat form (overhead squats and snatching helps alot) as well as stretching pre/post workout and pre/post jiu jitsu my back and everything else feels great. I have to stick to 3 weeks on for until I start upping calories again. I will overtrain if I go over 3 weeks straight on this program, I feel it.

Good stuff.

Originally Posted by fUnc17

Overall conditioning
snatches w/ overhead squat combo - 95/8x2
front squat - 185/2x10
incline BB press - 185/2x10
step ups - 50/2x10
1 arm db row - 80/2x10

Very cool, this might just land somewhere in my upcomming program. Good work!

Upper Power/Lower Strength
DELOAD

warmup - 8kg Kbell swings/25
stretch

Speed bench @ 60 % - 165/8x2
DOH Deadlifts @ 90% - 315/3x3

assistance work
Bulgarian squat - 135/2x8
Standing OH press - 150/2x8
Weighted Pullups - bw+45/20 total
DB hammer curls - 40/1x10
Reverse flyes - 20/1x12
3x8-12

stretch

Good workout. Felt like a vagina using 315, but whatever. Dropped assistance work volume slightly in prep for my week off. Did some reverse flyes, might just do those or scarecrows in place of the curls.

I plan to hit some PR's on flat Bench very soon. deadlift is still way way out of range right now. Like i've said, taking it slow with the deads.

Also think i'm going to start introducing more sprints into my routine. i really want to finish off this cut, it has taken fucking forever and although im very very lean, i'd like to cut down another 1-2%

Upper Power/Lower Strength

warmup - 8kg Kbell swings/25
stretch

Speed bench - 165/8x2
DOH Deadlifts - 365/3x3

assistance work
Bulgarian squat - 155/3x8
Standing OH press - 150/2x8
Weighted Pullups - bw+45/20 total
Reverse hypers - 50/2x8
Concentration curls - 40/1x8

stretch

Felt incredibly strong today. Especially on the bench and bulg squats. My balance is improving rapidly, and I feel I can add more weight to the bulg squats already. I didn't lose my balance at all today.

Did reverse hypers, probably will leave them on this day and do scarecrows or reverse flys on my upper strength day..they should be swapped but it doesn't really make a difference.