T Nation

World Breaker Brett: PREP TIME

The return of Brett!!!

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11/4/21- 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
    125lbs/56kg x2x15
    145lbs/66kg x2x15
    165lbs/75kg 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

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Also here’s some physique updates. 191lbs, easily the leanest I’ve been possibly ever. Means I get to bulk up to this comp top, yay:)

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You look awesome dude!

11/8/21- Substrate Day

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

  • Hamstring Curls-
    50lbs/22.5kg x20
    70lbs/31kg x3x30 (Rest pause after 20)

  • Deficit Axle Pendlay Rows-
    115lbs/52kg x12
    155lbs/70kg x5x12

  • Seesaw DB Floor Press-
    40lbs/18kg x20
    70lbs/31kg x3x30 (Rest pause after 20)

  • Machine Overhead Press-
    45lbs/20kg x3x20sec of each: Normal Press, 1.5 rep Press, .5 Rep Press (From forehead to lockout)

  • Arm Fluff

11/9/21- Deadlifts

  • Movement Prep x4 Rounds

  • Sprints- x9x50ft (70-80% intensity)

  • Front Foot Elevated Zercher Split Squats-
    Empty Bar x2x1min (agony)

  • Deadlifts-
    135lbs/62kg x5
    225lbs/102kg x3
    315lbs/143kg x1
    405lbs/183kg x5
    425lbs/192kg x5
    445lbs/202kg x5
    465lbs/210kg x5 (Absolute Smokeshow at that)

3 Likes

11/12/21- Pressing & Squats

  • Movement Prep x4 Rounds

  • Sprints- x9x50ft (70-80% intensity)

  • Front Squats-
    135lbs/62kg x10
    185lbs/84kg x5
    225lbs/102kg x1
    245lbs/111kg x5x6

  • Barbell Push Press-
    135lbs/62kg x3
    165lbs/75kg x5
    185lbs/84kg x5
    205lbs/93kg x5
    225lbs/102kg x3+2 (Hit 3 reps, almost passed out, cleaned it, put it in the rack, took a few sec then hit the last 2)

  • 1.5 Rep Front Squats-
    155lbs/70kg x3x5

2 Likes

strong sessions keep it going

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11/15/21 & 11/18/21 (Substrate Days)

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

  • Hamstring Curls-
    50lbs/22.5kg x15
    100lbs/31kg x3x30 (Rest pause after 15)

  • Deficit Axle Pendlay Rows-
    135lbs/62kg x12
    185lbs/84kg x4x12

  • Seesaw DB Floor Press-
    50lbs/22.5kg x12
    80lbs/36kg x4x24 (Rest pause after 12)

  • Machine Overhead Press-
    45lbs/20kg x4x20sec of each: Normal Press, 1.5 rep Press, .5 Rep Press (From forehead to lockout)

Arm Fluff

11/16/21- Deadlifts

  • Movement Prep x4 Rounds

  • Sprints- x10x50ft

  • Front Foot Elevated Zercher Split Squats-
    Empty Bar x2x75sec (Per leg, murdered me.)

  • Deadlifts-
    135lbs/62kg x5
    225lbs/102kg x3
    315lbs/143kg x1
    405lbs/183kg x1
    465lbs/210kg x5x3 (Huge volume PR for me)

3 Likes

Oh also I’m up to 194lbs… still somehow getting leaner. I’m not gonna complain though hahaha.

3 Likes

11/23/21- Deadlifts

  • Movement Prep x4 Rounds

  • Depth Jumps from 36"- x5x1

  • Deadlifts-
    135lbs/62kg x5
    225lbs/102kg x3
    315lbs/143kg x1
    405lbs/183kg x1
    455lbs/206kg x1
    495lbs/225kg x1~1
    545lbs/247kg x1~1
    455lbs/206kg x2x5

  • Split Squats W/KB x4x10

4 Likes

11/23/21- Deadlifts-

  • Movement Prep x4 Rounds

  • Depth Jumps from 30"- x5x1

  • Deadlifts-
    135lbs/62kg x5
    225lbs/102kg x3
    315lbs/143kg x1
    405lbs/183kg x1
    455lbs/206kg x1
    495lbs/224kg x1~1 (10-12sec between singles)
    545lbs/247kg x1~1 (10-12sec between singles)
    455lbs/206kg x2x5

  • KB Split Squats W/Double Pauses- (3sec Pause at bottom and 3/4 lockout)
    40lbs/18kg x4x10

Crazy how good all of my singles felt, none of them felt extraordinarily heavy at all.

3 Likes

You’re a god damn animal man!

Keep killing it with the strong DLs