T Nation

World Breaker Brett: PREP TIME

7/23/21- Deadlifts & Bench

  • Movement Prep x4 Rounds

  • Deadlifts-
    135lbs/62kg x5
    225lbs/102kg x5
    315lbs/143kg x3
    365lbs/165kg x2x7
    385lbs/175kg x2x7
    405lbs/183kg x2x7
    425lbs/192kg x7 (Dead after this)

  • Incline Close-grip Spoto-
    Bar x15
    135lbs/62kg x3x30sec (30sec rest)
    135lbs/62kg x1min

Update from 7x7 Deadlifts… I am dead. Erectors get a pump just from standing for too long.

Maybe this 7x7 will help me get grit close to @T3hPwnisher level grit hahaha.

2 Likes

May I interest you in a lunge mile sir?

1 Like

:joy::joy: no, no that is not something that interests me… absolute insanity.

1 Like

7/27/21- Pressing & Squats

  • Movement Prep x4 Rounds

  • Log Strict Press-
    Empty Log x10
    130lbs/59kg x2x5
    140lbs/63kg x2x5
    150lbs/68kg x2x5
    170lbs/77kg x2x5
    190lbs/86kg x5 (All time PR, feel like I’m finally getting into some bigger boy strict press ranges)

  • SSB Squats-
    Bar x10
    145lbs/65kg x5
    195lbs/88kg x5
    225lbs/102kg x3x40sec (40sec Rest)
    245lbs/111kg x45sec (Kill me)

3 Likes

7/30/21- Deadlifts

  • Movement Prep x4 Rounds

  • Deadlifts-
    135lbs/62kg x5
    225lbs/102kg x5
    315lbs/143kg x3
    365lbs/165kg x2x5
    385lbs/175kg x2x5
    405lbs/183kg x2x5
    425lbs/192kg x2x5
    445lbs/202kg x5

1 Like

8/2/21- Deadlifts & Log Press

  • Movement Prep x4 Rounds

  • Strict Log Press-
    Empty log x10
    130lbs/59kg x10
    150lbs/68kg x15 (Bigggg rep PR)

  • Deadlifts-
    135lbs/62kg x10
    225lbs/102kg x10
    315lbs/142kg x10
    405lbs/183kg x14 (Another rep PR)

I LOVE REP PR’s.

@T3hPwnisher I felt like you might enjoy my miserable rep fest PR’s

Great end to this alarm phase overall, diving deep into some glycolytic training next block, gonna see some big Myological changes and gonna be fluxing glycogen like a madman,

5 Likes

Nice work on those rep PRs mate. Solid.

1 Like

@simo74 appreciate it! Usually my top end work is much more dominant than my rep abilities so hitting those felt realllllly good.

8/10/21- Substrate A

  • Sprints & Lunges x4 Rounds

  • Hamstring Curls + Adductor Machine- x3x30 (Each)

  • Banded Hack Squats-
    Quarters x20
    Quarters +Monster Mini Band x2x50
    First set managed all 50 unbroken with 3/4 lockout, second set got to 31, racked it, puked outside, took a quick 10min floor break, finished my last 19.

  • Leg Extensions- x4x20 (Ezpz Bloodflow work but my quads were trembling)

  • Calf/Tib Work x3x20 (Each)

This glycolytic intensification block is gonna be… well… intense.

8/11/21- Pressing

  • Movement Prep x4 Rounds

  • Incline CG Spoto Press-
    Bar x20
    135lbs/62kg x5
    155lbs/70kg x7x5

  • Feet Up Spoto Press to 3/4 Lockout-
    95lbs/43kg x15
    145lbs/66kg x3x15

  • Log Strict Press-
    Empty Log x4
    130lbs/59kg x10x4

  • Scrape the Rack press- x3x30sec (30sec rest)

8/13/21- Squats N’ Deads

  • Movement Prep x4 Rounds

  • SSB Squats-
    Bar x15
    170lbs/77kg x5
    220lbs/99kg x5
    280lbs/127kg x7x5

  • 1.5 Rep SSB Squats-
    180lbs/81kg x3x8

  • Deadlifts-
    155lbs/70kg x5
    245lbs/111kg x3
    335lbs/152kg x1
    385lbs/174kg x1
    405lbs/183kg x10x4

  • SSB Goodmornings- x3x30sec (30sec Rest)

2 Likes

8/16/21-
Lifting buddy is going off to college, one of muh best friends, decided we’d have a send off with a deadlift party.

  • Movement Prep x3 Rounds

  • Deadlifts-
    135lbs/62kg x10
    225lbs/102kg x10
    365lbs/165kg x2x6
    405lbs/183kg x1
    455lbs/205kg x1
    495lbs/224kg x1
    525lbs/238kg x3 (Felt like I had another 10-20lbs in the tank for a top triple, but this was off program so I decided to cut it here. Moved well for 20lb all time triple PR)

3 Likes

8/18/21- Pressing

  • Movement Prep x4 Rounds

  • Incline Closegrip Spoto Press-
    Bar x20
    135lbs/62kg x4
    155lbs/70kg x4
    175lbs/79kg x8x4

  • Spoto Press W/Feet up-
    Bar x20
    135lbs/62kg x12
    155lbs/70kg x3x12

  • Log Strict Press-
    160lbs/72kg x6x6

  • 1.5 Rep Machine Overhead Press- x3x30sec (30sec Rest)

8/20/21- Squats & Deads

  • Movement Prep x4 Rounds

  • SSB Squats-
    Bar x20
    155lbs/70kg x4
    245lbs/111kg x4
    295lbs/133kg x8x4

  • SSB 1.5 Rep Squats-
    205lbs/93kg x3x7

  • Deadlifts-
    135lbs/62kg x5
    225lbs/102kg x3
    315lbs/143kg x1
    405lbs/183kg x1
    425lbs/192kg x6x6

8/23/22- Pressing

  • Movement Prep x4 rounds

  • Incline CG Spoto-
    Bar x20
    135lbs/62kg x5
    155lbs/70kg x5
    185lbs/84kg x7x4

  • Feet Up Spoto Press-
    Bar x20
    135lbs/62kg x10
    165lbs/75kg x3x10

  • Log Strict Press-
    Empty Log x3
    170lbs/77kg x11x3

8/27/21- Squats N’ Deads

  • Movement Prep x4 Rounds

  • SSB Squats-
    Bar x20
    155lbs/70kg x5
    245lbs/111kg x2
    305lbs/138kg x6x4 (Couldn’t finish all 7 sets because hip was screeching at me)

  • SSB 1.5 Rep squats-
    105lbs/47kg x3x10 (Once again hip was not having it so I did this at an extremely low load)

  • Deadlifts-
    135lbs/62kg x5
    225lbs/102kg x5
    315lbs/143kg x3
    405lbs/183kg x1
    425lbs/192kg x1
    445lbs/201kg x10x3 (Ouch, had to do it strapless too because straps weren’t in my bag… glad to know I still can over under decently)

2 Likes

8/30/21- Lower Body Substrate

  • Shuttle Runs + Reverse Lunges x2x2

  • Leg Curls + Adductor Machine x4x12~6 (12 reps, rest, 6 more reps)

  • Contralaterally Load Split Squats- x3x12~6

  • Banded Leg Press-
    Plate + Quarter + Med Band x2x50

  • Calf/Tibia Work x4x20ea

Simple, sweet, painful

8/31/21- Pressing

  • Movement Prep x4 Rounds

  • Log Strict Press-
    Empty Log x2x6 (Empty log weighs 160)
    180lbs/81kg x8+4
    (Was supposed to be a PR set, clipped the safeties on my second rep which threw me way out of position and made me lose my breath early, so I was seeing starts by rep 8, dropped it, rested about 30-40sec and busted out my last 4. Regardless though I do think 8 reps alone was a PR)
    Empty Log x3x30sec (1min rest)

  • Incline CG Spoto Press-
    Bar x20
    95lbs/43kg x2x7
    115lbs/52kg x2x7
    135lbs/62kg x2x7
    155lbs/70kg x7

  • Feet-up Spoto Press-
    135lbs/62kg x2x15

2 Likes

And I’m back at it. Took a small break because life got so hectic (in good ways)

Now working full time since I graduated, am getting close to moving out before the end of this year, and now prep! Ready to start logging the training again.

11/1/21- Substrate Day

  • 20sec Hard Cardiac Output on Battle Ropes, 100ft reverse sled drag, 15sec reverse bearcrawl x2x2

  • Hamstring Curls-
    50lbs/22.5kg x30
    60lbs/27kg x2x50 (Rest Pause after 30 reps)

  • Deficit Axle Pendlay Rows
    115lbs/52kg x2x15
    135lbs/62kg x2x15
    155lbs/70kg x15

  • Seesaw DB Floor Press-
    40lbs/18kg x30
    50lbs/22kg x2x50 (Rest Pause after 30 reps)

  • Scrape the rack press-
    Empty Bar x3x20sec of each: Normal Press, 1.5 rep Press, .5 rep Press (From forehead to lockout)

  • Arm Fluff

6 Likes

11/2/21- Deadlifts

  • Movement Prep x4 Rounds

  • Sprints- x8x50ft (80% intensity, 45sec rest)

  • Front Foot Elevated Zercher Split Squats-
    Empty Bar x2x45sec

  • Deadlifts-
    135lbs/62kg x5
    225lbs/102kg x3
    315lbs/143kg x1
    405lbs/183kg x6x4

Felt positively fucking awesome today. Getting all my food in and feeling better by the day!

3 Likes

Hell yeah dude!!

1 Like