DE Bench and Assistance Work

[thebrute]

10/6: DE Bench

RAW Bench
135/12 225/15-15-15-15**(brought the bar down low on
last few reps)

5-board presses
315/10 405/5 355/10-10 375/10

3-board presses
315/10 335/9

Pushdowns
80/25-25-25

10/7: Assistance Work

Overhead Lockouts
135/6 225/3 315/2-275/9x3-315/3(held the 2nd one for 14 seconds)

Rear-Delt DB Raises
20/2x15 25/15

Plate Raises
35/15 45/15

Pulldowns to Belly
130/10-10 150/10

Barbell Rows(these were really fast!!)
315/3x10

DB Curls
30/10 45/6 55/6 65/6

Stride Jumps
2 rows of 3 steps/3x10

**Training was a lot better. My shoulder continues to
feel better. I know that 225 for 4x15 isn't impressive
but I figure that I needed the reps on bench and not
push my shoulder too hard. The reps were fast and even
when I fatigued I was still going fast. I
also brought the bar down further on my last two reps
on the fourth set and it will take some gettin used to
benching that low but I believe I can manage it. I haven't
done 5-boards for a while and decided to do reps on those. My
max on those are about 515(I think!!), but I'm going to
work up to doing 10s and slowly increasing the weight.
I think I did really well on 5-boards for reps. Dropped to
3-boards because that's my weak spot. When I did that I
did 315 for 10 and then did 335 for 9 on the following set.
I was pretty much out of gas then. Talk about volume & cardio..
LOL. Assistance day was a lot better too. Did Overhead Lockouts or
OHP Lockouts and managed 9 sets with 275 and then did 315 for 3..
held it on the last one for 14 seconds. Barbell Rows were fast
today for some reason. Banged out 315 for 3 sets of 10...
surprised the shit out of me. I'm feelin good about training
now and hope all goes well on Thursday. Tomorrow, I'll be gettin
the shaved head(yes..I'm losing the 'fro!!)and judging by what I
looked like in my new pics(which is pretty damn close)I don't look
to bad with it. So I'm going to get one tomorrow.

 

[Exodus]

and then did 315 for 3..
held it on the last one for 14 seconds

where did you get that idea?!?!?!?....lol

solid workout brute your lifts are going up fast now that your shoulder is feeling better.

oh, and 225 for 15 reps is very much something to be happy about.

X

 

[thebrute]

Re: Re: DE Bench and Assistance Work

where did you get that idea?!?!?!?....lol
X

I got from this guy here on elitefitness..
hey, you motivated me to start doing them again...so if you look at it "technically" your the cause for me doing that...LOL
thanks brotha for the compliments and motivation!! tb

 

[PolishHammer1977]

sick workout man.

I reallyenjoy reading the torment you put yourself through. I see you becomig larger than life soon.

 

[Exodus]

Re: Re: Re: DE Bench and Assistance Work

I got from this guy here on elitefitness..
hey, you motivated me to start doing them again...so if you look at it "technically" your the cause for me doing that...LOL
thanks brotha for the compliments and motivation!! tb

any time man, you motivate me to get stronger so that i can hold my own when i get down there to train!!!

X

 

[thebrute]

sick workout man.

I reallyenjoy reading the torment you put yourself through. I see you becomig larger than life soon.

well...i am the brute or i could be the psyho brute at any session brotha!! i hope to be larger than life brotha..thanks for the motivation!! tb

 

[thebrute]

Re: Re: Re: Re: DE Bench and Assistance Work

any time man, you motivate me to get stronger so that i can hold my own when i get down there to train!!!

X

no problem...you look to hold your own now brotha!! but its like i said and i gotta keep this in mind myself..."you never know when someone just as strong or stronger is going to come up and bite your fuckin ankles." and if all i have to do to get you to bite my ankles is to motivate ya..then that's what i'll do!!! tb

 

[dzuljas]

nice bro, sounds like a grueling workout. Do you do powerlifting competitions? I have always been interested in how some of the powerlifters train.

 

[Mike_Rojas]

Nice Brute.

What's your split like? I see you do benches one day, shoulders/lats the next. You work out 5 days a week?

 

[thebrute]

nice bro, sounds like a grueling workout. Do you do powerlifting competitions? I have always been interested in how some of the powerlifters train.

of course i do..its what i live for!! its a grueling workout but i'm pretty used to it and its addicting as well!!! the curse of metal militia...oh that's a good thing!!! tb

 

[Lord_Suston]

looks solid those number are impressive since it was speed work. I have a few questions for you?

1) You said you are weak off the 3-board press, so shouldn't you work on that before 5 board to use the most eneregy to get better at it?

2) On the 5-board I don't see why you would jump up so much and then go back down in weight, shouldn't you steadily progress?

3) if your shoulders are the weak point shouldn't you do more rear delt work in combination with rhomboids since the help stabilize your shoulder when pressing? Somthing like face-pulls could help.

all these are just suggestions, I mean you are very strong and you got there by doing what you did, I just wanted to throw another view in

 

[kingc_79]

nice workout man...motivates me just reading it.

 

[thebrute]

looks solid those number are impressive since it was speed work. I have a few questions for you?
1) You said you are weak off the 3-board press, so shouldn't you work on that before 5 board to use the most eneregy to get better at it?

working my 3-boards to fatigue is going to help me more than doing them fresh....keep in mind that's when the problem on shirted day came in...when i got fatigued.

2) On the 5-board I don't see why you would jump up so much and then go back down in weight, shouldn't you steadily progress?

a jackass move on my part. i haven't done these in a loooong while and i pretty much progressed after I did that on the 405.

3) if your shoulders are the weak point shouldn't you do more rear delt work in combination with rhomboids since the help stabilize your shoulder when pressing? Somthing like face-pulls could help.

i was going to do face-pulls again on thursday, i wanted to hit the rear-delts today like bobby fields mentioned. keep in mind, in my shoulder/shoulder rehab work on ME and DE days, i'm implemented some rear-delt work in before the workout.

all these are just suggestions, I mean you are very strong and you got there by doing what you did, I just wanted to throw another view in

hell thats why i sent ya the PM brotha. like to hear what other have to say...i appreciate it brotha!! tb

 

[Lord_Suston]

cool, all good reasons. I'll tryn to help whenever I can

 

[thebrute]

cool, all good reasons. I'll tryn to help whenever I can

no prob...look foward to hearing more from ya brotha!! thanks again!! tb

 

[longarms]

You shave that noggin yet? That'll get you about 5 more lbs in every movement.
Training's looking good, you're the Brute.

Suston, great questions for the Brute, I'm always learning from all of you.

 

[thebrute]

You shave that noggin yet? That'll get you about 5 more lbs in every movement.
Training's looking good, you're the Brute.

Suston, great questions for the Brute, I'm always learning from all of you.

5 pounds huh?!? i will be gettin it shaved tomorrow. glad your learning...that's what i'm doing here and i'm glad i accomplished it!! tb

 

[thebrute]

sick workout man.

I reallyenjoy reading the torment you put yourself through. I see you becomig larger than life soon.

oh and i do the pain for my brothas here on elitefitness!!!

 

[t3c]

nice brute...you are a fucking monster...thats some nice weight

are you competing any time soon btw?

 

[Parabellum]

Wow, a ton of volume. Awesome workout. Nice reps in the raw bench and an awsome row. I have to step it up.

 

[thebrute]

nice brute...you are a fucking monster...thats some nice weight

are you competing any time soon btw?

i hope to do worlds in december if i can get the cash to go. after this year, i'll be doing some APF/APA meets. tb

 

[thebrute]

Wow, a ton of volume. Awesome workout. Nice reps in the raw bench and an awsome row. I have to step it up.

kool...then my job is done!!LOL thanks. tb

 

[thebrute]

FYI, i finally did it...got my "shaved" look today. i wish i had a camera to show ya what i look like. to give ya an idea, imagine my "new pics"..but without hair. and if you saw those pics then you know i wasn't too far from going shaved!! hope to get 5lbs on my lifts tomorrow!!!LOL. tb