Brutus79 And Johnnyballz Cycle Log

[johnnyBALLZ]

It's obviously working for you but, man! You guys sure like volume. I got tired just counting the more than 40 sets you for did shoulders alone in that workout. Regardless, it's been an interesting read and I look forward to the rest.

The volume doesn't hurt me as long as I'm in force feeding mode... Wait until you see what I have in store for chest annihilation tomorrow!!

Once I significantly reduce food intake in another 4 weeks or so this kind of volume would be a problem though..

 

[brutus79]

My biggest problem is lack of sleep... as far as the volume I am loving it. As soon as I start with the tren in a few weeks it wil be "low volume heavy motherfucking weight". Thats the official name of the program... 10 x 2's

 

[brutus79]

Chest day at golds... tired. Baby woke up ten times last night trying to get in my bed, so I spent the night in her twin bed with her at 6'2" 262. Real comfy- and somehow she takes up more room than I do.

Decline bench (been months)
135 x 15
225 x 10
275 x 10
275 x 6

Flat bench (gassed from decline)
225 x 10
315 x 3

Incline db bench
80's for 10
85's for 10
90's for 10 (I got 7)
95's for 10 (I got 7)

Chest flys on spiderman machine (don't know what the fuck its called cables come from behind you)
3 sets 10

Cable flys
3 sets 10

Pec deck
3 sets 10

Tough getting out of the volume thing into the heavy thing. Numbers are low but injury pain is not there- not even on incline.

Eating today
5 eggs with parmesean
66 gram whey shake with 28oz milk
6 eggs
2cups greek yogurt with berries
14oz chicken breast stuffed with cheese and spinach wrapped in bacon
Cup of granola
2 more cups greek yogurt with berries
10 oz chicken breast stuffed with mozzarella and tomatoes, sweet potato, 28 oz milk
44 gram whey shake on way to gym
Post workout- 5 double decker tacos and mtn dew. Why? Because go fuck yourself.
Gonna shove something in before bed but not looking forward to it.

 

[Masters Power]

If my goal was to increase pounds in the BP, I would simplify the warm up. 2 sets of 315 x 5 are not needed and only serve to fatigue the muscle before you reach your work set.

If 385 x 1 is the goal, I would use a warm up like this:

45 x 5 x 2 sets (If you're feeling tight or sore, you can go as high as 20 - 30 reps here)
190 x 5
265 x 3
345 x 2
385 x 1

Take as much time as necessary between sets for the muscle to recover.




A complete waste of time and likely to be counterproductive - don't do it.

I agree with CBS you definitely spent some of your strength working up. I ran the Bulgarian method leading up to my last PL meet. Under the method you work up to a daily max six times a week. Below is what the heaviest day of the 8 week training cycle looked like.

8x135
5x185
3x235
1x285
1x325
1x360
1x390

 

[brutus79]

I agree with CBS you definitely spent some of your strength working up. I ran the Bulgarian method leading up to my last PL meet. Under the method you work up to a daily max six times a week. Below is what the heaviest day of the 8 week training cycle looked like.

8x135
5x185
3x235
1x285
1x325
1x360
1x390

I'm going to revamp my path to working sets and 1rm's based on what you and @CensoredBoardsSuck are saying. I started training powerlifts training with a guy who was a warmup nazi. He was 54 years old, 165lbs and squatted 450 and deadlifted 475 without gear. I figured at his age with no injuries he knew his shit and I became a warmup set nazi... yet I am not progressing weight wise as I would like. I will try next week and report. Thanks guys!

 

[Masters Power]

I'm going to revamp my path to working sets and 1rm's based on what you and @CensoredBoardsSuck are saying. I started training powerlifts training with a guy who was a warmup nazi. He was 54 years old, 165lbs and squatted 450 and deadlifted 475 without gear. I figured at his age with no injuries he knew his shit and I became a warmup set nazi... yet I am not progressing weight wise as I would like. I will try next week and report. Thanks guys!

I'm 48 and definitely need more warm up prior to a max effort than I used to. I was able to get away with doing less when using the Bulgarian method because I was working the same muscles virtually every day.

The main point is if you need more warm up reps do them during the lighter sets. Every rep prior to your max single and perhaps your last warm up single should explode off your chest.

You guys are doing good work. The volume your doing would bury me.

 

[CensoredBoardsSuck]

I'm going to revamp my path to working sets and 1rm's based on what you and @CensoredBoardsSuck are saying. I started training powerlifts training with a guy who was a warmup nazi. He was 54 years old, 165lbs and squatted 450 and deadlifted 475 without gear. I figured at his age with no injuries he knew his shit and I became a warmup set nazi... yet I am not progressing weight wise as I would like. I will try next week and report. Thanks guys!

Aside from the issue already raised about working up sets, training for strength rather than size is totally different game. As you get stronger, you need LESS volume. A novice PLer can train the same muscle three times a week and make great gains because he isn't strong enough to REALLY stress the muscle, but an advanced trainee can't do that and still expect to recover. For example, many advanced PLers only do deadlifts once every two weeks because it's so taxing. Getting stronger is all about recovery - even more than bodybuilding (or what I like to call powderpuff) - and slow and steady progression is the name of the game.

Here's a link to some decent articles on powerlifting. The articles from Bill Starr are always good: http://startingstrength.com/index.php/site/articles

 

[newtoketo]

Damn nice log guys! Very motivating! Great gains to you both!

Brutus here is what DC used to help heal people's shoulder issues...hope it helps.

HOW TO CURE SHOULDER PROBLEMS (Trust me this will do it 90% of the time)
With a large towel or broomstick I want you to hold it with straight arms for the entire time of what i describe in the following movement--a large "rolled up like a rope" beach towel works good but honestly a longer broomstick (without the bristles) works best in my opinion. Start out with it with a really wide grip (with straight arms) in front of you (on your quads) and with straight arms bring it up and overhead and then down and back to the middle of your back--STRAIGHT ARMS ALL THE WAY--this is going to be very difficult and hard the first couple times out and then will be "old hat" with time----and its going to be painful in a stretching pump kind of way---i want 50 reps each time you do this--one repetition is from in front of your face (all with straight arms) to up overhead and back, and then down all the way to the middle of your back and then back up overhead to in front of your face again (again all with straight arms)--the important part of the movement is the area overhead that is really tight--do all of this carefully/slowly---dont just whip it over and back---if your hand is slipping off the broomstick even with the widest grip, or you cant bring your arms over straight and the start bending on you, you have some serious shoulder inflexibility and need to work this hard and get up to speed (or you could just need a longer broomstick too)--again do all of these revolutions controlled and carefully--push into the stretch as you go along toward the 50 revolutions, your chest will be pushing outward and your shoulders rolling back--your shoulders are going to blow up with so much blood its going to be incredibly painfull pumpwise--Do this once a day at nite as many times a week as you can---sometimes I have people do it every single day---but every time you do it try to move your grip inward (thats the key)----its going to be very hard to do but try your best to move your grip inward for the next 2-4 weeks and your range of motion with shoulders will increase dramatically and any impingement and the majority of other problems should be gone in 2 weeks--also try to move your grip in as you are doing the 50 revolutions--start off with a stretching but relatively easy 10 to warm up some, then try to move your grip in even by a centimeter if you can for the next 20 revolutions and then at 30 try to move the grip in another centimeter--really try to push what you can do stretchwise once your warmed up here--trust me this sounds easy but your going to be muttering "fuck you dante" after you get to your 25th revolution--Ive cured too many shoulder problems with this simple movement now its pretty ridiculous, and this and a menthol rub applied liberally daily and before sleep has cured alot of shoulder/bicepital tendonitis in trainees ---Heres a pic attached to this post so you can get an idea (thanks to a trainee of mine who cured his shoulders with this)--but remember the broomstick goes overhead and all the way back to the middle of the back (he just drew the start of the movement when you begin)

 

[HuckingFuge]

this video is very good.





Bump newtoketo

 

[tileguy123]

yup i do this with a peice of rope type fabric in my gym before training chest or shoulders .. its my warm up next to foam rolling..

edit however dude on vid has more ROM then ill ever get

 

[pumpingiron22]

Chest day at golds... tired. Baby woke up ten times last night trying to get in my bed, so I spent the night in her twin bed with her at 6'2" 262. Real comfy- and somehow she takes up more room than I do.

Decline bench (been months)
135 x 15
225 x 10
275 x 10
275 x 6

Flat bench (gassed from decline)
225 x 10
315 x 3

Incline db bench
80's for 10
85's for 10
90's for 10 (I got 7)
95's for 10 (I got 7)

Chest flys on spiderman machine (don't know what the fuck its called cables come from behind you)
3 sets 10

Cable flys
3 sets 10

Pec deck
3 sets 10

Tough getting out of the volume thing into the heavy thing. Numbers are low but injury pain is not there- not even on incline.

Eating today
5 eggs with parmesean
66 gram whey shake with 28oz milk
6 eggs
2cups greek yogurt with berries
14oz chicken breast stuffed with cheese and spinach wrapped in bacon
Cup of granola
2 more cups greek yogurt with berries
10 oz chicken breast stuffed with mozzarella and tomatoes, sweet potato, 28 oz milk
44 gram whey shake on way to gym
Post workout- 5 double decker tacos and mtn dew. Why? Because go fuck yourself.
Gonna shove something in before bed but not looking forward to it.

Man I dont miss those days. My kiddos are half grown now. Get some sleep brother

 

[jymis]

this video is very good.





Bump newtoketo

This is awesome and needed very badly by myself. I always wondered how I could get better flexibility for the "rack position". This thread is full of win all day long! Thank you @brutus79 and @johnnyBALLZ for starting a log I think I've learned more in the few weeks this has been going then in a year of searching around on my own.

 

[brutus79]

LEG DAY AT THE GYM.

squats
135 x 10
225 x 5
315 x 5
405 x 2
405 x 2
405 x 3
405 x 3

Leg press
90 x 10
170 x 10
260 x 10
350 x 10
Drop set with jb pulling plates without racking
350 x 10
305 x 10
270 x 10
225 x 10 all four sets no pause

Leg extensions
6 sets ten up in weight every set

Lunges holding 55's
Two sets of tens- tiptoe farmers walk back each time. Brutal.

Leg curls
3 sets ten

Calf raises
5 sets ten

Good day... went easy on squats... really felt good but easing back into heavy weight... felt it was the prudent thing to do.

Eq starting to kick in... I feel the fatigue evaporate between sets and I am far more aware of my muscles and proper contraction is easier- I feel like the concentration of red blood cells help endurance and my muscles just feel more dense than they ever had.

 

[curgen]

Best log ever? Time will tell

 

[Johnson513]

LEG DAY AT THE GYM.

squats
135 x 10
225 x 5
315 x 5
405 x 2
405 x 2
405 x 3
405 x 3

Leg press
90 x 10
170 x 10
260 x 10
350 x 10
Drop set with jb pulling plates without racking
350 x 10
305 x 10
270 x 10
225 x 10 all four sets no pause

Leg extensions
6 sets ten up in weight every set

Lunges holding 55's
Two sets of tens- tiptoe farmers walk back each time. Brutal.

Leg curls
3 sets ten

Calf raises
5 sets ten

Good day... went easy on squats... really felt good but easing back into heavy weight... felt it was the prudent thing to do.

Eq starting to kick in... I feel the fatigue evaporate between sets and I am far more aware of my muscles and proper contraction is easier- I feel like the concentration of red blood cells help endurance and my muscles just feel more dense than they ever had.

B79 & JBzzz... What's up gentlemen... Question for you... I'm still doing the GVT and about to do the 6 week set/rep adjustment. Question is, how much time to you give yourselves between exercises such as between squats and deads? Or your workout above between squats and leg press?

Keep killin it...

J


Sent from my iPhone using Tapatalk

 

[brutus79]

B79 & JBzzz... What's up gentlemen... Question for you... I'm still doing the GVT and about to do the 6 week set/rep adjustment. Question is, how much time to you give yourselves between exercises such as between squats and deads? Or your workout above between squats and leg press?

Keep killin it...

J


Sent from my iPhone using Tapatalk

Gvt is pretty clear about 90 second max rest between sets (or less). That being said I find it impossible to do so on gear solely because of the back pump issue... really leg pumps get bad too. I keep it as close as I can but very mindful that an injury because I couldn't maintain form would sideline me for a while.

What is my point? That I do it wrong. The gvt program is also pretty clear that if you cannot maintain form perfectly with strict observation of rest time you are lifting too heavy- drop the weight. Unfortunately I "ego lift" far too often- and this log makes it worse because I want to report back astonishing lift totals to my meso brothers; hence rest times that are too long. Such is life.

As far as deadlifts it is my impression that they should never have been done in a gvt program- it is not a multiple rep exercise unless warming up. It is so imperative that you maintain proper form and fine tune your deadlift to the point where you don't have to think about every part of the movement that gvt fucks it all up. Its like major leauge baseball players that go in the home run derby and fuck up their swing and timing for the rest of the year. There is precious little value in reps done incorrectly and even less use of doing them repetitively the wrong way.

I did it to prove I could- no other good reason. My back hasn't felt right since and I will be dropping my max lifts to realign my movements... so it was really a waste of time and energy if you are looking for big lift totals one day. Deadlifts over 315 should be one and done- if you are repping you put the weight down and completely reset your body to a full stand to prepare for the next rep. This is just based on what I read- which is far too much in my girlfriends opinion. Bitch always wants attention- I'm on Meso bitch!

@CensoredBoardsSuck posted some great powerlifting articles back a few posts- a great resource I am working through. Www.elitefts.com has some awesome powerlifting logs and resources as well. I am no trainer- read up and make a decision based on your goals brother

Fast typed on a phone deal with typos!

 

[Johnson513]

Excellent B!

I definitely switched up the GVT to my own thing... I dunno how German it is after I'm done with my changes, but my strength is definitely increasing so I'm pretty happy with it... I was giving myself 5 minutes off between DB press 10x10 and lat pull 10x10... I would give the 60 seconds between, and then nice controlled movement (except for squats) but I didn't realize I keep that 60 sec going right from chest to lats...

I will adjust from here... CBS article has been bookmarked and I'm also diggin the shoulder stretch help...

Gracias man...



Sent from my iPhone using Tapatalk

 

[CensoredBoardsSuck]

I did it to prove I could- no other good reason. My back hasn't felt right since and I will be dropping my max lifts to realign my movements... so it was really a waste of time and energy if you are looking for big lift totals one day. Deadlifts over 315 should be one and done- if you are repping you put the weight down and completely reset your body to a full stand to prepare for the next rep.

Give these a try:

http://startingstrength.com/index.php/site/video/platform_the_rack_pull

http://startingstrength.com/index.php/site/video/platform_the_halting_deadlift

 

[brutus79]

First day of fst7- thought my arms were going to split open.
Slow reps 2 down 2 up or slower
Ez bar curls
70 (jb80) 3 sets 12
Sitting tricep p d
210 lbs 3 sets 12
Incline db curls 30's
3 sets 12 (jb 35's)
Skullcrushers
60 (jb90)
3 sets 12
Overhead cable curls
7 sets 12 (brutal)
Tricep push down
7 sets 12 (brutal)
I am breaking out chest am d arms bad... I have accutane I am toying with the idea of running for a month until I drop test dose... scared of sides. Heavy eating today and tomorrow! Getting fucking big in that mirror... vascularity, muscle separation up every day. Cannot wait to start tren.. I have 20 ml of actual finaplex on hand and 20 ml of tren hex parabolan on the way... 20 ml of mast p I might run with that little concoction...

 

[Cole]

Holy fawking shit!!!! I've read from the start and damn you two are killing it! Great motivation!! Great information as well.
I found this thread to be so informative. I suffer from shoulder pain also, I also find my diet lacking and you guys have given me some great ideas!
Once again keep up the great work guys!!!!!