As I stated in my previous post a week or so ago, I started training with Josh Bryant and completed my first week last week. I won’t be posting my training in great detail as that would be disrespectful to Josh and all the great work that he does (for a very reasonable price, I might add). However, I will give some of my thoughts into various aspects of the training.

The biggest change and hardest part, mentally, has been the change to 4 days per week training as opposed to my usual 6. I’ve been good and resisted the temptation to add anything. I’m using that time to try and catch up on some of the reading that I’ve wanted to do and really hone in on my programming. I want to go over 3 aspects of the program that I view as unique. Or at least different for usual. As an example:

Dead Bench Press -

Josh has written about this exercise in few articles and people rave about it. I can see why. EXCEPT that I really struggled with it. I was well below my max…like 30 pounds below. Mentally that is tough for me. However I can see how improving on these could carry over to my regular bench. I find that this is kind of an awkward movement and I have a hard time getting into my proper pressing groove. I read this to mean I don’t actually know my pressing groove or, at the very least, am not efficient with it.

3 Board Press -

I’ve never done any kind of board pressing or, for that matter, short(er) ROM training for bench. Though I should be able to use a substantial amount more than my current max, that was not quite the case. I attempted 10 pounds, a mere 3%, more than my max and was able to get it for a single. After one rep and my shoulder tightness was out the window and my left arm was flaring to an obscene amount. I know this is partly shoulder issues but also weak triceps. I knew that this was an issue but I had no idea that it was at this extent.

Speed Work -

I’ve done speed work in the past and didn’t think much of it. The difference with Josh is the weight. He uses percents that are much higher than what is typically called for in “traditional” speed work protocols. In this way, I can see how it would be a better system. Even though the weight may not feel like it’s moving “fast,” the intent is certainly there. This idea of intent is something that Chad Waterbury has talked about for a long time. Fred Hatfield, the progenitor of CAT/speed work, said similar things in his original concepts. I tend to agree with both of these guys. I’m excited to see how this translates to my maxes.

Overall, I’m liking it and plan to stick to it for the long haul. I have some very concrete goals that I want to hit by December and I know that Josh can help me get there. Especially by making my triceps stronger.

Today was official photo shoot day and it’s now in the bag. I got my (spray) tan on, shaved myself into prepubescence, and totally rocked it. Or so I imagine. I have yet to see any of the photos but will post some as soon as I have them. In the mean time anyone dying to get a look at my Herculean physique can check out the photos from last year. At bodbot.com or the mobile app of course (pale skin warning!).

I weighed an appallingly low 174 this morning. That’s utter insanity. I new my weight was down as a result of dieting for the shoot but holy hell. That’s low. I hadn’t weighed myself since the day of weigh-in’s for the meet but that involved me cutting water so it doesn’t really count, nor did I hold that for longer than about 2 hours. Considering my weight, carb and calorie levels, I’m quite happy with where my strength has been the last two weeks of training.Which brings me to my exciting BIG news.

I have started training with Josh Bryant.

Yes, the MetroFlex Mad Man himself. I’m stoked to start and already have my program set up waiting for me to start it Monday. In looking over the program I can tell there are things that will be a challenge but over all, for week 1 anyway, the hardest part will be training only 4 days per week. I’m so used to 6 that I won’t know what to do with myself those 2 extra days. Maybe I’ll take up horseshoes.

This also means that I am back in eating mode! Gain train, brah. It should be fun. I’m hoping to add some nice lean mass, and a little love fluff, up to around 195/200 and settle there for a while. This will allow me to continue competing as a 181 and redeem myself from last meets misses.

TRAINING TODAY

Despite spending 3 hours keeping a pump and demonstrating numerous exercises, I was feeling a bit rummy after the photo shoot so I went in and did this:

• Incline Bench: 95 x 20, 135 x 12, 165 x 10, 185 x 6, 205 x 2, 215 x 1 , 225 x 1, 175 x 13 (rest 60) 6
• Front Squat: warm up to 225 x 5, 275 x 3, 315 x 2
• Squat: 185 x 28…at which point I ripped the ass out of my shorts
• Face Pulls/Pushdowns: 5 x 15

Not sure why but the 315 double felt incredibly easy. Considering my weight and level of depletion I couldn’t have asked for more. I wanted to try for 50 on the squats – cause why not? – but had to stop due to the aforementioned wardrobe malfunction. I didn’t have a plan here since I’m starting on Josh’s Monday so this was just a whatever happens happens type of training.

It’s pizza night. I won’t be cooking, however, because it’s too damn hot in the city and a 650 degree oven in a small apartment doesn’t go well with that. Instead we are going to try a place I’ve been interested in for some time so hopefully I won’t be disappointed like usual. Time to EAT.

Squats and bench today. It went well. I feel really strong and powerful at the moment, which is a bit weird considering my diet which will end this week! Thank the lord. The photo shoot is Friday and I hope to come in looking better than last time, even if the time frame was much smaller.

It’s hard to describe but these last few sessions have been very taxing on a mental level. Even though I feel strong I have lost some weight and, thus, have to make the muscles work harder when doing anything instead of relying on body weight for stability and leverage.

• Squat – bar x 15; 95 x 10; 135 x 10; 185 x 5; 215 x 5; 265 x 4; 305 x 3; 345 x 2; 365 x 1; 390 x 1,1; 345 x 2,2,2,2,2,2,2,2,2,2 (10)
• Pause bench – bar x 20; 115 x 5; 165 x 5; 205 x 1; 220 x 5,5,4,4,4
• 3-5 second pause squats – 155 x 5; 225 x 5; 305 x 5,5,4,4,4,
• Incline DB Bench – 80 x 8,8,8,6,7
• Close Grip Bench: 5 x 7 185
• Russian Leg Curls – 2 x 5

As stated, everything felt pretty good but just took more deliberate effort than usual.  I’m going to start hitting these Russian leg curls every day for a few sets. I SUCK at them and can only assume that if I get stronger with them my other lifts will, hopefully, go up with it.

I only got around to posting Monday’s stuff so here is the rest of the week.

4/24

• Wide Grip Bench: 5 x 6 205

-superset-

• Hack squats: 5×6 4 plates per side
• Reverse Grip Bench Press: 5 x 6 185

- superset-

• Russian Leg Curls: 5 x 5 BW (these are stupid hard)
• Glute Bridges: 5 x 6 425

-superset-

• Dips and triceps: x a bunch

4/26

• 3 second pause bench: bar x 20,20; 125×5; 155×4; 175×3; 205×2; 225×1; 240×1; 250×1; 220 x 5,4,4,4,4
• Pause squats: 305 x 5,4,4,4,4
• Incline Press: 5 x 6 185

4/27

• Block Pulls (stacked on 5 plates): 360×3; 420×3; 480×2; 510 8×2
• Snatch Grip Deadlift: 325 x 5,4,4,4,4
• Snatch Grip High Pulls: 225 x 5,5,5
• Press: 165 x 3,3,3; 155 x 3,3,3,3,3

I’m not including the extra back/biceps/shoulder work I do on Tuesdays and/or Thursdays. It isn’t very interesting. Just basic bodybuilding shit.

Some days, such as Friday, I didn’t do all of my planned accessory stuff but did manage to get all the important stuff in. This diet isn’t too bad and my energy for the main lifts is fine. What I’ve noticed, rather than a drop in strength, is a lack of session endurance. Not totally unexpected I suppose.

It’s been two weeks since my meet. I didn’t take that time off, rather I spent it working out. This is distinct from training. Training is focused and goal oriented. Working out is just going in and exercising. I didn’t plan this two week hiatus. It simply happened that way and I think my body needed it. Back at it today with a vengeance.

• Squat – Bar x 20,30; 135 x 10; 175 x 5; 215 x 4; 260 x 3; 305 x 2; 345 x 1; 365 x 1; 390 x 1; 345 x 2,2,2,2,2,2,2,2
• Bench – Bar x 20; 95 x 10; 135 x 5; 185 x 5; 205 x 1; 220 x 4,4,4,4,4
• 3-5 Second Pause Squat – 175 x 5; 255 x 3; 305 x 4,4,4,4,4
• Close Grips – 95 x 6; 135 x 6; 190 x 6,6,6,6,6
• Incline DB Press – 5 x 8 75

Nothing fancy here. Starting this new cycle nice and light and working fast. My weight is down for a photoshoot next week and I can feel the difference in my stability but, overall, strength is good. Due to life responsibilities I probably won’t be able to compete again until September. I’m not too bummed by this though. It just means I have a long stretch to get stronger and hopefully fill the time with some Highland games.

First powerlifting meet is in the bag as of a week and a half ago. All in all it was a pleasant experience and I learned a lot that I couldn’t have anticipated. Particularly in regards to the warming up and various rules. For example, my first squat of 380 got red lighted because I stepped forward before getting the signal.

I weighed in at 173.2 and competed in the 181 pound weight class.

My final successful lifts were:

Squat – 407.5

Bench – 275 (PR)

Deadlift – 518.5

I failed at 435 on squat and 540.5 on deadlift. I know that the squat was technical. I dropped to fast without enough control. The deadlift, frankly, I just bitched out on. When the weight got heavy I fell back to the training idea of saving yourself from the grind for when it matters. Unfortunately this WAS when it mattered. As stated, I learned a lot. At least I got a bench PR.

Second Attempt Squat – 407.5

Third Attempt Squat – 435 no video

Third Attempt Bench – 275

Second Attempt Deadlift – 518.5

Third Attempt Deadlift – 540.5 (FAIL)

I posted my best attempts and my deadlift fail. I think it’s clear that I should have been able to grind that up and just gave up instead. That will be fixed and I will get stronger.

Training has been going really well. I haven’t had a lot of time to post much the last week but I’ve been in the gym and killing it. My meet is a week from Sunday so this week has been kind of my “peak week.” I put that in quotes because I won’t really be able to peak as many authorities often describe. Rather I’m simply coming to the end of this mesocycle and hitting the numbers that I programmed to hit. I still have my final deadlift day to complete but I am very confident that I can will hit what I need to hit.

I’m not going to lay out all of the training sessions that I have completed since last week when I last posted. But I will say that I have managed the following:

Squat: 410 x 2, 1, 1, 1, 1; 330 5 x 6

Bench (3 second pause): 255 x 3, 1, 1, 1, 1; 215 5 x 6

The squats felt very strong and I had to fight the urge to go for more reps. I know I could have gotten at least 3 but better to save it for the meet. I failed to maintain this line of thinking with the bench and did 1 extra. I’m not too worried since benching doesn’t take much out of me. Probably because I’m so weak at it.

As stated I have deadlifts left to pull 515 for a double and some singles. I’ve already completed 415 5×6 so I only have to do my heavy lifts. I will be taking the week before the meet off to rest and recuperate, just doing lots of soft tissue, mobility and pre/rehab type stuff. I very rarely take extended periods of time off so this should be interesting to how antsy and hyperactive that I get.

I still haven’t completely decided what numbers to attempt but I’m thinking of going something like this:

Squat: 380, 410, 440

Bench: 235, 255, 275

Deadlift: 470, 515, 550

Again, I’m still deciding on exactly what to do but this is a good starting point I think.

Although I trained Tuesday and Thursday, I won’t include those in this since they are more of just fun days where I do whatever strikes my fancy. Maybe cleans or biceps, abs or back stuff. No real plan just go in and have fun. After all this is supposed to be fun too. Remember?

3/22

WARM UP – abs

• Bench (3 second pause)/Squat – after warm ups 215 x 6,6,6,6,5/330 x 6,6,6,6,5
• Close Grip Floor Press/Front Squat – 185 5 x 8/225 5 x 6
• Barbell Pullovers w/EZ bar – 45 per side 5 x 8
• Dips – BW x 10, 12, 15

Again, these supersets were hard. I was tired but it feels good to push things a bit. Not sure how much longer I will continue this type of training but it isn’t affecting my strength. The mental effort it takes is actually a bit of a refreshing change.

3/20

WARM UP – bunch of abs, back extensions and swings

• Bench (3 second pause) – bar x 20, 95 x 10, 125 x 5, 150 x 3, 175 x 3, 205 x 2, 230 x 1, 255 x 1,1,1,1,1, 215 x 6,6,6,5,5
• Deadlift (supersetted with the drop down sets of bench) – 205 x 5, 315 x 5, 415 x 6,6,6,5,5
• Leg Curls/Close Grip Bench – 5 x 8/5 x 6 205
• Reverse Lunges/Pushdowns – 135 5 x 8/5 x 10
• Incline DB triceps press – 5 x 8 32.5

These supersets were hard. Particularly the bench and deadlift. I was winded for sure. The bench felt remarkably easier today, as I thought it might. I had to be careful not to go past 6 reps on the drop down sets and found myself holding the pause for much longer than 3 seconds, more like 5 or 6.

One thing that is nearly impossible to teach someone, or train into them, is work ethic. If you are a grown person and you don’t have the ability to push yourself, no amount of CT Fletcherisms will get you where you want to go. Only hard work will do that.

I can’t do it for you. The program you’re on can’t do it for you. The latest and greatest supplement can’t do it for you.

Only you can.

Some people will give up/give in once the work starts to get hard. I’m not talking about grinding out heavy lifts to failure. I’m talking about simple effort. Push ups are a great example of this. Push ups start to take mental effort well before physical. They work a lot of muscles at once and start to burn pretty quickly but everyone is capable of doing more despite that burn. I’ve seen countless people quit once that burn, that hard mental work, starts to set it. They’ll stop at 10 or 12 when they easily have the strength for 20 or 30 simply because it’s hard. They’ll do half reps with saggy hips because it’s hard.

When training with a trainer, people don’t think for themselves. In some ways that’s the benefit of having someone there. You just have to show up and work, no thinking necessary. I can give a client their training program and point out each session before we do it so, in theory, they should know what is planned that day. Many don’t. If someone finishes or starts a set (maybe it’s the second or the 5th, that doesn’t really matter) and ask “how many more sets,” in a sad hang dog sort of way, they’ve given up. They no longer want to work hard. Even though they know, or should know, how many remain they ask with the goal of appealing to my sympathy to cut them some slack and do less work.

How many more sets? As many as it takes.

TRAINING 3/18

• Squat: bar x 20, 135 x 5, 205 x 5, 245 x 3, 285 x 3, 330 x 2, 380 x 1 , 410 x 1,1,1,1,1
• Bench (3 second pauses…kind of): bar x 20, 95 x 10, 155 x 5, 205 x 1, 215 x 6,6,6,5,5
• Squat: 165 x 5, 245 x 5, 330 x 6,6,6,5,5
• BNP: bar x 12, 95 x 10, 115 x 8, 135 x 7,7,7, 125 x 7,7

Cut it at that. Nothing very fancy. Squats felt amazing whereas my bench was terrible. Some of those pauses were pretty rushed and a few of those latter reps had some butt lift to them. My weird shoulder on the left side kept popping out which caused me to mis-groove and created all of these problems. I’m feeling it today.

I’ve really gotten behind on my training log posts, and posting in general. Hopefully I will be a bit better at time management and can get this stuff done.

Everything training wise has felt really good. Some days are tougher than others, naturally, but mostly solid sessions. I have been in a general weight loss trend the last week to week and a half. I’m not completely sure why. Normally I would be worried about this, being that my goal is weight GAIN, however I plan on competing as a 181 so I haven’t been too bothered. I do notice the stability loss at times though. Particularly on bench. My weight this morning was 184 which is down nearly 10 pounds from the mornings I woke up with this biggest bloat. I can attribute this to a lot of things but, again, I’m not overly concerned since my strength remains.

3/11

• Squat: bar x 20, 135 x 5, 205 x 5, 245 x 3,3,3, 285 x 3,3, 325 x 2,2, 385 x 1, 410 x 1,1,1,1
• Bench (3 second pauses): bar x 20, 95 x 5, 155 x 5, 185 x 2, 215 x 6,5,5,5,5
• Squat: 165 x 5, 245 x 5, 330 x 6,5,5,5,5
• BNP: 135 x 7,7,6,6,6
• Triceps x a bunch

3/9

• Deadlifts: 135 x 10, 205 x 5, 260 x 5, 305 x 3,3,3, 365 x 3,3, 415 x 2,2, 475 x 1, 515 x 1,1,1, 415 x 5,5,5,5,5
• Wide Grip Bench: bar x 20, 95 x 15, 135 x 15, 185 x 15, 200 x 8,8,8,8
• Kirk Shrugs: 135 20,20,20, 185 10,10,10, 225 x 5,5,5

3/8

• Squat: Bar x 20, 165 x 5, 245 x 5, 330 x 5,5,5,5,5
• Bench: Bar x 20, 95 x 5, 155 x 5, 215 x 5,5,5,5,5
• Various triceps work x a bunch