World Breaker Brett: Having fun

Well, Highland Games and Shotput seem right up your alley.

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@strongmanbrett What city do you live in?

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Conroe, itā€™s just north of Houston

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6/20/18- Press Day
Strict Press-
Bar x10
65lbs/29kg x5
75lbs/34kg x1
85lbs/38kg x4x10
95lbs/43kg xMax Reps, Rest Pause Style: x3,2,2,2,1 (Got one more rep than last week!)

(Finally getting done with the tens phase of my strict press program, My body is not used to high reps like that, especially my shoulders. Most of my strict presses suck and quality in them are not consistent. Finally today something clicked while I was pressing and they all moved fast and in the same line and tempo and it felt great.)

Dips- BW x4x8 (Next Block Iā€™ll add a quarter plate to my dips and start at 5ā€™s or 6ā€™s again)

Assistance Work

  • Handstand Push-up Progressions- x2x10 (Shouldā€™ve done the second progression but I got stuck at the first one because I pushed myself so hard on the strict Presses)

  • Rear Delt-Raises- x3x12 SS W/Band Pull-aparts x20

  • French Press W/Fat Gripz- 55lbs/25kg x2x15

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6/21/18- Deadlift Day
Warm-up

  • Hip Flexor Stretches
  • Band Leg Curls & Extensions x50 Each
  • Band Good-mornings x50

Deadlifts-
135lbs/62kg x10
225lbs/102kg x5
275lbs/124kg x3
305lbs/138kg x1
315lbs/142kg x4x6

Deficit Deadlifts
225lbs/102kg x5
275lbs/124kg x5x3

Dead Front Squats-
Bar x5
135lbs/62kg x2
155lbs/70kg x1
185lbs/84kg x1
205lbs/93kg x2, 6 Rep Clusters
(First time toying around with cluster sets and I liked them a lot. Took about 20sec between each rep, thought they would have been easier but they were brutal.)

Assistance Work

  • DB Shrugs- x3x15 SS W/GHRā€™s x3x12

  • Giant Set
    1.Weighted Pull-ups- 25lbs/11kg x3,2,3
    2.Pendlay Rows- 165lbs/74kg x3x8

  1. Pallof Press- x3x8
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6/25/18- Squat Day
Warm-up

  • Quad & Hamstring Rolling
  • Hip & Ankle Mobility Work
  • Lunges x2x30

Pause Squats- 3ct Pause
Bar x5
135lbs/62kg x5
185lbs/84kg x5
205lbs/93kg x3
225lbs/102kg x3
235lbs/106kg x4x6

Dead Front Squats SS W/Weighted Pull-ups
Bar x3
135lbs/62kg x1
185lbs/84kg x1
205lbs/93kg x1
225lbs/102kg x2, 6 Rep Clusters SS W/Weighted NG Pull-ups- 25lbs/11kg x3
(The Pull-ups were basically the rest for the cluster, Pretty happy, I got 10 sets of 3 on weighted pull-ups, Iā€™d say Iā€™m successfully turning my weakness into a strength!)

Accessory Work

  • Accessory Giant Set- AMRAP in 20min (I got 4 Rounds)
    1.SSB Good-mornings- 155lbs/70kg x8
    2.Reverse Lunges W/Dumbbells- x8
    3.T-Bar Rows- 2 Plates x8

  • Finisher Was Max Sets of 10: Rest Between Sets 15sec
    1.Paused Prisoner Squats
    2.AWROā€™s
    (Added in Ab Wheel to get some extra core work)
    I manages 8 sets, had to stop because Ab Wheel form was failing.

Note for this Block on Squats: Everything was consistent with squats, felt good and my numbers are hopefully gonna be good when I switch over to the SSB next week with no Pause! Hopefully we see some pretty impressive numbers for 6ā€™s next Block

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6/26/18- Pressing Day
Finally throwing in some event work now

Warm-up

  • Jump Rope x3min
  • Push-ups- x20
  • Band Pull-aparts- xA lot
  • Box Jumps- x3x5

Seated OHP
105lbs/47kg- xMax Reps RP Style- Total of 30: x8,6,6,5,2,2,1
95lbs/43kg- xMax Reps RP Style- Total of 24: x8,6,3,3,3,1

Log Clean & Press- Clean every rep
Empty Log x5
130lbs/59kg x3
140lbs/63kg x3
150lbs/68kg x6x3
(Usually 150lbs/68kg for some triples would be cake, but after not touching the log for a while, it was hell, I had to press out all my push-jerks, I kept making the log tilt on my chest, it was bleh)

Assistance Work

  • Giant Set- AMRAP x20min
    1.Weighted Dips- BW + 35lbs/15kg x5
    2.Band Face-pulls- x10
    3.Incline NG DB Press- x10
    4.Heavy Band Pushdowns- x10
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6/27/18- Deadlift Day
Warm-up was deadlifts today because I was in a rush
135lbs/62kg x10
225lbs/102kg x10
275lbs/124kg x5
295lbs/133kg x3
315lbs/142kg x1
335lbs/152kg x4x6
(Just thanking god that this is the last week of 6ā€™s on deadlift)

Speed Pulls from Deficit
255lbs/115kg x5x3

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6/28/18- Bench Day
Warm-up

  • Band Pull-aparts xA lot
  • Jump Rope- x3min
  • Forearm & Trap Rolling/Release

Paused Bench
Bar x10
115lbs/52kg x5
135lbs/62kg x5
155lbs/70kg x3
165lbs/74kg x6x3 (Last set was supposed to be Max Reps RP but I was pretty fried already)

Incline Close-grip Bench
Bar x10
135lbs/62kg + Chains- x2x6

Assistance Work

  • Neutral Grip DB Presses-
    65lbs/29kg x3x12

  • Skullcrushers-
    75lbs/34kg x4x12

*Assisted Pull-ups- x3x10

*Push-ups- Juarez Valley 20
(Got it done faster than last time)

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6/31/18- Strict Press
Warm-up

  • Jump Rope x3min
  • Band Pull-aparts xA lot

Strict Press-
Bar x10
65lbs/29kg x5
85lbs/38kg x1
90lbs/40kg x4x8
95lbs/43kg xMax Reps, RP Style- Total of 11: x4,3,2,1,1

Dips- BW x4x10

Assistance Work

  • Handstand Push-up Progressions- x2x10 (with a 5sec Negative, next step is raising my legs)

  • Reverse Flyes- x3x10 SS W/Band Pull-aparts x20

  • French Press W/Fat Gripz- 65lbs/29kg x2x10

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7/2/18- Squat Day (Start of Hypertrophy Phase B)
So donā€™t know how I havenā€™t heard of the guy by now but today I did some research into Kirk Karwoski (Captain Kirk) and I found a shit ton of inspiration from watching his intensity and drive, due to time constraints for the next few weeks my workouts are intense, fast and too the point. Definitely some inspiration from Kirk in this workout.

Back Squats-
Bar x10
135lbs/62kg x6
205lbs/93kg x6
225lbs/102kg x6
245lbs/111kg x6
265lbs/120kg x6
275lbs/124kg x6
(The pause squats payed off in that my form felt great, this was the first time I experienced squats where the bar was one with me)

Assistance Work

  • Hack Squats SS W/Weighted Pull-ups-
    (Gonna just assume the sled on the hack squat machine is like a Empty Bar)
    155lbs/70kg x5x6 SS W/Weighted Pull-ups- 25lbs/11kg x5x3

  • Conditioning- AMRAP x10min (Got 4 Rounds)
    1.Prowler Sprints- x75ft
    2.Heavy ass tire flips- x4
    (Not sure the exact weight of the tire, Iā€™ve flipped a 415lb/188kg tire but this felt a solid amount heavierā€¦ maybe 480 - 500?? Idk but it was heavy enough to make me suck wind)

All done in 72min

Notes on today:
Recently not everything has been going my way or too great for me, so Iā€™m choosing to channel that into my lifting. Recently my anger issues have been starting to re-surface and today turned into one of my angriest, most intense, focused training sessions in a while if not ever. Everything felt super solid. I knew I did my squats correct today because everything in my body felt fatigue, mainly my Upper Back, Trunk & Legs. Never had my Upper Back feel so tired after squats so I had to be doing something right.
Also really tried visualization today about 20 or so minutes before my training session. I turned on some good music and thought about everything I was going to do, from Loading the bar to cleaning up all my shitā€¦ and when I got to the gym today I could feel this energy about me that I canā€™t really explain.

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7/6/18- More annoying ass obstacles this week but none the less I got my work in.
Today I had to combine my Bench and Log Day into one

Bench Press- 3ct Pause (Moved my grip a little closer so my bench will carry over more to OHP)
Bar x10
115lbs/52kg x5
135lbs/62kg x5
155lbs/70kg x3
165lbs/74kg x6x3

Log Clean & Press-
Empty Log x5
130lbs/59kg x3
140lbs/63kg x3
150lbs/68kg x5x3 (Couldā€™ve gone up in weight this week but decided I want my form to be prettier)

Assistance Work

  • Weighted Dips SS W/Block Pendlay Rows
    BW +35lbs/15kg x5x6 - 155lbs/70kg x5x8

  • Fun Giant Set x4 Rounds
    1.Face-pulls- x20
    2.Heavy Hammer Curls- x6
    3.Light Cable Curls- x15-20
    4.Heavy Tricep Ext.- x10-15

Completed in 75min

Notes: Saw Bicep Vein today heheheā€¦ oh and also my form was a lot cleaner on log today and my bench moved very quickly. Once again Iā€™ve channeled all my anger and sadness into my workouts and it has changed the way I workout, much more focused and intesne.

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Jealous of your bench mate :joy:

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Thanks man :sweat_smile: Iā€™m pretty jealous at how fast you make progress.

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7/9/18- Squat Day

Back Squats-
Bar x10
135lbs/62kg x8
185lbs/84kg x6
205lbs/93kg x5
225lbs/102kg x8
235lbs/106kg x8
245lbs/111kg x8
255lbs/115kg x7 (Really wanted 8 but I think shit sleep and low calories fucked me over)
225lbs/102kg x8

Giant Set- AMRAP x20min (Got 5 Rounds)
GHRā€™s- x8
NG Chin-ups- x4
Hack Squats- 155lbs x8 (Temp: 4-2-1-0)
(The tempo on the Hack Squats was a killer, my legs were toast)

7/11/18- Deadlift Day

Deadlifts- Touch nā€™ Go
135lbs/62kg x10
225lbs/102kg x10
315lbs/143kg x3
335lbs/152kg x5
365lbs/165kg x5

SSB Squats-
135lbs/62kg x8
155lbs/70kg x8
185lbs/84kg x3x8

Duffin Rows
135lbs/62kg x10
185lbs/84kg x8
205lbs/93kg x3x8

Farmers Walk- EMOM x10min
185lbs/84kg(Per Hand) x75ft

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What are these?

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The way I interpret them is heavy barbell rows that mimic your deadlift stance & Hand placement and incorporate a solid amount of body english.

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7/16/18- Squat Day
Back Squats
Bar x10
135lbs/62kg x10
185lbs/84kg x5
225lbs/102kg x5
245lbs/111kg x6
265lbs/120kg x6
275lbs/124kg x6
285lbs/129kg x6
Squats are feeling excellent right now, Iā€™m very happy about it.

Assistance Work

  • Hack Squats SS W/Pull-ups
    135lbs/62kg x8
    155lbs/70kg x8
    165lbs/74kg x5x8 + Pull-ups x5x4 (Tempo on each was 4-2-1-0)

  • Paused RDLā€™s
    135lbs/62kg x8
    185lbs/84kg x3x8
    These were a little bit too light but it was good enough.

  • Prowler Sled (As many 100ft Sprints as possible in 10min)
    I got 6 Rounds

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7/17/18- Pressing Day
Seated OHP SS W/Band Face-pulls x15
85lbs/38kg x5
105lbs/47kg x3
115lbs/52kg xMax Reps, RP Style. Total: 11 Reps x4,3,3,1
95lbs/43kg xMax Reos, RP Style. Total: 19 Reps x8,6,3,2

Split Jerks-
135lbs/62kg x3
155lbs/70kg x5x3 (Wanted to increase weight but needed them to look prettier so I kept them light)

Assistance Work

  • Weighted Dips SS W/Rack Pendlay Rows
    BW +25lbs/11kg x5x6 + 165lbs/74kg x5x8

  • Yoke Waiters Walks-
    150lbs/68kg - 160lbs/72kg x50ft/15m (EMOM x5min)
    (No belt for these made my abs want to cry)

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