O_RYAN's BROOTAL STRENGTH LOG

[O_RYAN_007]

NICE! NICE! NICE! You are absolutely SMASHING the weight, bro! Stronger than ever and making it look easy. I'd agree that from what I could see in the vid, it was a regulation depth. To go deeper AND heavier within a week... really really impressive, bro.

You are also making me miss squats, which are out of rotation until I find out if my knee will let me do them anymore.

It;s been an amazing week for both me and my training partner. Just to recap on the number from the last cube method I ran before the meet…

Squat: (training PRs Pre Meet) 380, post meet 450#
Bench: (training PR Pre Meet) 275, post meet 325#
DL: (training PR Pre Meet) 505, post meet 555#

Burly, once I got my squat form down, I've been so happy to squat. Prior to this, I always dreaded the squat. I was always extremely tight, I felt uncomfortable, but this all changed when I started working with our Trainer/PL Coach. He gave me some very good tips that helped my form and adjusted my stance to one that felt good for me and my body. I knew I could have smashed 470, but as I said earlier, I didn't want to be greedy and hurt myself.

I appreciate everyone following and giving me kind words of encouragement and advice on depth and form.

- - - Updated - - -

whats your favorite accessory core work?

my obliques and lower back are weak links as far as my eyes can tell.

anyone remember that dude BROOTAL from pp forums? lol

Negative Situps on a Glute Ham raise (weighed)
Reverse hypers for the lower posterior chain development
Farmers walk really has developed my core as well.

[weekend]

I wish I could use a reverse hyper machine grrrrr

I do the other two, great exercises. Farmers today actually. How much can you farmers walk?

I usually grab the 125 DBS and walk max distance for 6 sets.

[O_RYAN_007]

I wish I could use a reverse hyper machine grrrrr

I do the other two, great exercises. Farmers today actually. How much can you farmers walk?

I usually grab the 125 DBS and walk max distance for 6 sets.

We have the Strongman equipment at our gym to do the real deal farmers walk, but we use 140# dbs and walk about 50 yards for 4 sets. This works the grip really good too.

[weekend]

love those barbells with the handles. used them once.

[O_RYAN_007]

Flipping 550-800# tires is also fkn hardcore after our deadlifting work.

This requires a lot of core strength, grip strength, and explosiveness.

[O_RYAN_007]

Hit a 25# PR on OHP on Saturday. The previous time I had hit 185, it looked and felt HORRIBLE!! That was quite some time ago too. Here's the vid, enjoy.

205 Pound Overhead Press - 25 Pound PR! - YouTube

This is by far my crappiest lift, but I've managed to improve this lift dramatically in both form and execution.

[burlyman30]

Way to go, brutha!

[O_RYAN_007]

Way to go, brutha!

Thank you good sir!!!

[O_RYAN_007]

12-16-13 DE Deads:

65% 8x3 (345#s) Competition style deadlifts
70% 2x6 (375#s) Deads Pulling off 4" Bumper Plates
60% 2x8 (325#s) Deficit Deadlifts standing on 4" Bumper Plates

Accessory Work:

Rear Delt Lateral Raises with Forehead on incline bench
20#s x 12
25#s x 12
30#s x 12

Did a variation of Wes's Trap routine, but really emphasized on the contraction of the Rhomboids.
40x12
50x12
60x12

Bent Over Rows:

185#s 10 reps x 3sets

This session was amazing!! I pulled every deadlift with EXTREME Explosiveness and form was 100% on Point every pull. My PL Coach was in amazement with how dead on my technique and form was on EVERY Lift.

[O_RYAN_007]

12-17-13 ME Bench:

Competition Bench (Primary Lift) 80% of Max 5x2 @ 250#s

CG Bench (secondary lift) 85% of Max 2x3 @ 265 (this is a 20# PR for me)

https://www.facebook.com/photo.php?v...60877352628987

3 sec Pause Bench with 75% of max @ 230#s 2x6

2 different tricep accessory exercises.

I could have easily gotten 275 on close grip, but I felt I'd hit my numbers for the lift. This session went really well, and I was more than impressed with the control and form I maintained throughout every lift.