Putting up big ass numbers

[Brandaddy]

Weight today was 209.0

Workout was,

3x8 paused bench @ 285lbs
3x8 high bar squats @ 375lbs
3x6 deadlifts @ 455lbs

Shoulder is about 95%. I had a little bit of pain at the end of each set but after a minute it was gone. All my lifts were SMOOTH. I'll be adding in some amraps at the end of the week to judge where my strength is at. Then i believe next week is when i start my new programming. It will be interesting to see what they have to say about the form on my lifts. I know my bench could use a little work, and my squat is horrendous. Deadlift i feel is pretty decent, but we'll see.

 

[Brandaddy]

Weight today was 211.0

Workout was,

3x5 coan rows
3x8 lat pulldowns
2x8 t-bar rows
4x15 reverse flies
5x8 hammer curls
4x10 db curls
4x10 French press
5x15 tricep pushdowns

 

[Brandaddy]

Weight today was 210.8

Workout was,

3x5 paused bench @ 315lbs
3x5 highbar squats @ 405lbs

Shoulder is back to 100%. Start my new programming next week too. Hopefully it helps me get that 1,700+ total in may.

 

[Brandaddy]

Start the new programming today. Took a look at it today. Biggest changes I noticed are 4 days a week instear of 5. Lower RPE and more sets per exercise. Also a wider variety of exerices. It will be interesting to soo how things go.

My macros have been adjusted a few times. Currently down to 440 grams of carbs, 120 grams of fat and 290 grams of protein.

 

[Brandaddy]

Weight today was 210.2

Workout was,

5x6 high bar squats @ 60% (295)
3x8 comp bench @ 65% (250)
3x6 spoto press @ 68% (260)
3x15 cable crossovers @ rpe 7
4x15 lat pulldowns @ rpe 8
3x15 db curls @ rpe 7
3x15 tricep pushdowns @ rpe 7
4x20 cable crunches @ rpe 9

The light crossovers and arms i threw in just for the hell of it, they actually weren't a part of the program. It feels like forever since I've lifted these light of weights for the given rep ranges. Hopefully the science does it's thing and i still make gains. Lol

 

[Perrin Aybara]

You don't think you should just do the program as laid out by your coach?

 

[Brandaddy]

You don't think you should just do the program as laid out by your coach?

Well... I mean, I "should". To be fair he stressed you need to work on building up confidence in yourself. Well, i feel pretty comfident when i have a good arm/chest pump going. Ha.

 

[Brandaddy]

Weight today was 210.0

Workout was,

4x4 2ct paused bench @ 73% (280)
1x3 deadlifts @ 72% (450)
1x3 deadlifts @ 75% (470)
5x5 deadlifts @ 66% (415)
3x12 snatch grip rdls @ rpe 8
3x12 unilateral leg press @ rpe 7
3x5 paloff press

 

[Brandaddy]

Day off today. My chest, traps, and hammys are pretty sore so I'm not going to complain. Ha.

Macros are adjusted again to 400 grams of carbs, 120 grams of fat, and 280 grams of protein. I'm guessing this is where I'll probably start seeing the scale going down. My gf says i look more lean right now than i did about the time of my pl meet, but texhnically the scale hasn't gone down, up a bit actually.

 

[Brandaddy]

Weight today was 208.8

Workout was,

1x3 high bar squat @ 89% (440)
3x5 paused squats @ rpe 8
3x6 squats @ 65% (320)
1x3 comp bench @ 75% (290)
3x6 comp bench @ 70% (270)
3x10 close grip bench @ rpe 9
30 pull ups
4x20 face pulls

 

[Brandaddy]

Weight today was 209.2

Workout was,

3x4 squats @ 70% (345)
4x4 paused deadlifts @ 70% (440)
5x5 penadlay rows @ rpe 8
5x5 OHP @ rpe 8
4x20 db curls

First week of the new program done. So far I don't feel too bad. Chest, shoulders, and legs are a little sore, but overall i feel decent mentally. Next week I think it was basically the same layout, but I'm going up 3% on the main lifts.

 

[Brandaddy]

Weight today was 209.6

Workout was,

5x6 high bar squats @ 64% (315)
5x8 comp bench @ 68% (260)
3x6 spoto press @ 71% (275)
4x15 lat pulldown @ rpe 8
4x15 reverse flies @ rpe 8
4x20 cable crunches @ rpe 9

 

[Brandaddy]

Weight today was 212.8 (thought i was in a caloric deficit?)

Workout was,

4x4 2ct paused bench @ 76% (295)
1x3 deadlifts @ 76% (475)
1x3 deadlifts @ 79% (495)
5x5 deadlifts @ 71% (445)
3x12 snatch grip rdl @ rpe 8
3x12 leg press @ rpe 7
3x5 pallof press

I feel like my bench and squat are right around the corner for some prs. I'm not quite as sure about deadlifts though. Hard to tell when you're not really handling tol heavy of weight

 

[Brandaddy]

Weight today was 212.6

Workout was,

1x3 high bar squats @ 92% (455)
1x5 paused squats @ rpe 8
2x5 paused squats @ -10% from above
3x6 high bar squat @ 69% (340)
1x3 comp bench @ 79% (305)
3x6 comp bench @ 73% (280)
3x10 close grip bench @ rpe 9
20 pull ups
4x20 face pulls @ rpe 8

 

[Brandaddy]

On a side note. Kind of stoked for saturday. Putting in an offer on a 16 unit building. It's a pretty good value add opportunity. Typical cap rate is 6% in the area so after the value add process it will be worth roughly $960,000 and I'll only owe on my loan $320,000. I'm structuring the deal with a 10% 2nd, and a private 3rd loan of 5%. So I'm getting it for basicslly only $20,000 out of pocket. If they accept it, I'll be pretty happy because after i refi into a 30 year and pay off the seller carryback and the other loan it'll be cashflowing pretty good.

 

[Perrin Aybara]

Do you have a actual job as well or do you invest in property as a your main source of income? If so getting out of the wage slavery cycle sounds nice.

 

[Brandaddy]

Do you have a actual job as well or do you invest in property as a your main source of income? If so getting out of the wage slavery cycle sounds nice.

The last probably 7 months I haven't been working a regular job, just started working on flipping properties full time. If this deal goes through smoothly then i highly doubt i will be going back to work. At least not any time in the near future.

I do like the idea of it. I haven't really been able to take advantage of being off work since I've been fixing up properties, renting out units, dealing with tenants, etc. Plus the gf is still working, so I'd feel bad if i just took off to florida for a month and left her behind. Lol.

But even being able to simply sleep like 9-10 hours a night, always eat good and stay hydrated has definitely helped my training out a lot.

 

[Brandaddy]

Weight today was 211.8

Workout today was,

3x4 high bar squats @ 330lbs
4x4 paused deadlifts @ 450lbs
5x5 pendlay rows @ rpe 8
5x5 ohp @ rpe 8
4x20 db curls
4x20 tricep pushdowns

Ended up tweaking my back again on squats. Lol. Was paused at the bottom with 135 and unbraced my core. My back kind of shifted goofy and now i have that same pain in the upper right side of my lower back. Definitely made deads pretty fun.. Ha

 

[Brandaddy]

Weight today was 211.2

Workout was,

5x6 high bar squats @ 67% (330lbs)
3x8 comp bench @ 70% (270lbs)
3x6 spoto press @ 73% (280lbs)
4x15 lat pulldowns @ rpe 8
4x20 cable crunches @ rpe 9

Decent little workout before a big Christmas eve dinner

 

[Brandaddy]

Weight today was 210.4

Workout was,

4x4 2ct paused bench @ 78% (300)
1x3 deadlifts @ 79% (495)
1x3 deadlifts @ 82% (515)
5x5 deadlifts @ 74% (465)
3x12 snatch grip rdl @ rpe 8
3x12 leg press @ rpe 7
3x5 paloff press

First time pulling over 500 for a good month I believe. Felt heavy like usual, but didn't move too bad.