Link's Training Journal Building with BRO-Tech- It's a Celebration

[MISSINGLINK]

Introduction- Hello, my screen name is MISSINGLINK but you can call me Link. I have been lifting for over a year now and have been on various programs like the single factor 5x5, Westside/5x5 hybrid, WS4SVB, and WS4BB for a brief stint. My training went haywire and I was not PR'ing in the big 3. With the help of a fellow board member I believe that my training is headed in the right direction for some blue in the big 3.

[MISSINGLINK]

I have been building with BRO-Tech for the past 2 weeks so you are jumping on the train already in motion.


Front Squats
175x3
175x3
175x3
175x3
175x3

Conventional Deadlifts
335x3
335x3
335x3
335x3
335x3

Ab Work

Lying Hamstring Curls
50x15
50x15
50x15
50x15
50x15

Weighted Hypers
65x8
65x8
65x8


Comments
Workout went very well. The front squats were nice to get the blood flowing for the deadlifts. Deadlifts went well. However, the last set was a bear. I now have a divet on my left hand by the ring finger from the skin missing. It looks like somebody used my hand as a fairway. Doing 5 sets of 3 on the deads is very hard. I wonder how it compares to doing singles at higher weights. The PR on the deads was for overall volume. MISSINGLINK OUT>

[Big Mike]

Glad to see you here Link and Michigan sucks.

[Misanthrope]

Glad to see you here Link and Michigan sucks.
Ha! Michigan is the only college football team (besides Oklahoma) that I actually enjoy watching lose. :D

Good to see you keeping a journal on here, Link. I'll probably reply in both this journal and the BB.com one, since we've already got the ball rolling there with your training plan.

[VikingMan]

Hey, welcome aboard Link.

Nice deads.

[Lifting N Tx]

I think I'll switch to this one. I have so many subs @ bb.com that the ones that I really want to keep up with get buried.

Matt, I grew up as an OU fan. There, now I've got both you and Dave76 mad at me. ;)

My sister and brother-in-law each have at least one degree from OU. She also went to Nebraska, I have other relatives who attended OSU, KState, and LSU, among notable schools in the area. I'm a graduate of the University of Tulsa. As far as football prowess goes, at times we've had a pretty good basketball team. ;)

[MISSINGLINK]

Ha! Michigan is the only college football team (besides Oklahoma) that I actually enjoy watching lose. :D

Good to see you keeping a journal on here, Link. I'll probably reply in both this journal and the BB.com one, since we've already got the ball rolling there with your training plan.


Thanks Matt. I am interested in seeing the feedback from here.



Glad to see you here Link and Michigan sucks.


Thanks Mike. I can't remember, but does big blue play the Hawkeyes this year?

[MISSINGLINK]

Hey, welcome aboard Link.

Nice deads.


Thanks Vike. New place, new feedback.



I think I'll switch to this one. I have so many subs @ bb.com that the ones that I really want to keep up with get buried.

Matt, I grew up as an OU fan. There, now I've got both you and Dave76 mad at me. ;)

My sister and brother-in-law each have at least one degree from OU. She also went to Nebraska, I have other relatives who attended OSU, KState, and LSU, among notable schools in the area. I'm a graduate of the University of Tulsa. As far as football prowess goes, at times we've had a pretty good basketball team. ;)


Thanks LNT

[Big Mike]

Thanks Mike. I can't remember, but does big blue play the Hawkeyes this year?

No, the Hawkeyes miss out on OSU and Michigan!:) and :(

[Kyle]

[QUOTE=Misanthrope;1861]Ha! Michigan is the only college football team (besides Oklahoma) that I actually enjoy watching lose. :D

[QUOTE]

I dont like you already. :D

Texas and Notre Dame fan here.

Whats the odds of having a MIchigan and Oklahoma fan on a website with a Texas and Notre Dame fan aswell.

Nice deadlifts btw.

Kyle

[abarlament]

Go Buckeyes! Go Mountaineers!

[MISSINGLINK]

Regular Flat Bench
250x3
275x2
280x1
290x1

Pendlay Rows
190x5
190x5
190x5
190x5
190x5

Standing Military Press
170x5
170x5
170x5
170x5
170x5

Slight Incline Bench Press
185x5
185x5
185x5

1-Arm Barbell Curls
L,R Barx7
L,R Barx7

1-Arm Reverse Barbell Curls
L,R Barx10
L,R Barx10

Comments
What is the goal of working out???? Is it to try and best your personal 1RM best?? I have done a ton of reading and that is what the goal seems to be. I tried to best my 3RM and it was a no go. One misfortunate mistake that I made was on the 275 set I was to far underneath the bar and could only get 2 reps. I said "You've got to be focking kidding me". So, I said fock it again and through on 280 and did that for a single and said fock it again and through on 290 and did that. I could have gotten my old personal best of 300x1 but I thought to leave well enough alone. Singles for me in the coming weeks on bench strength day and I am going to try and add reps to 225 for the repetition work. Maybe I would have gotten all the reps at 275 and went down to 260 for the last set, but I thought I would try to get some singles in. Standing Military press is a PR for overall volume. Great workout to start a new cycle and end the week. MISSINGLINK OUT>

[MISSINGLINK]

[quote=Misanthrope;1861]Ha! Michigan is the only college football team (besides Oklahoma) that I actually enjoy watching lose. :D

[quote]

I dont like you already. :D

Texas and Notre Dame fan here.

Whats the odds of having a MIchigan and Oklahoma fan on a website with a Texas and Notre Dame fan aswell.

Nice deadlifts btw.

Kyle

Thanks Kyle. I hate Notre Dame and actually follow Texas.


Go Buckeyes! Go Mountaineers!
BOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO

[Big Mike]

Regular Flat Bench
250x3
275x2
280x1
290x1

Pendlay Rows
190x5
190x5
190x5
190x5
190x5

Standing Military Press
170x5
170x5
170x5
170x5
170x5

Slight Incline Bench Press
185x5
185x5
185x5

1-Arm Barbell Curls
L,R Barx7
L,R Barx7

1-Arm Reverse Barbell Curls
L,R Barx10
L,R Barx10

Comments
What is the goal of working out???? Is it to try and best your personal 1RM best?? I have done a ton of reading and that is what the goal seems to be. I tried to best my 3RM and it was a no go. One misfortunate mistake that I made was on the 275 set I was to far underneath the bar and could only get 2 reps. I said "You've got to be focking kidding me". So, I said fock it again and through on 280 and did that for a single and said fock it again and through on 290 and did that. I could have gotten my old personal best of 300x1 but I thought to leave well enough alone. Singles for me in the coming weeks on bench strength day and I am going to try and add reps to 225 for the repetition work. Maybe I would have gotten all the reps at 275 and went down to 260 for the last set, but I thought I would try to get some singles in. Standing Military press is a PR for overall volume. Great workout to start a new cycle and end the week. MISSINGLINK OUT>
Nice workout Link, you'll be benching 3 plates in no time.

[Lifting N Tx]

Very nice work, especially good on the OH pressing volume.

[MISSINGLINK]

Very nice work, especially good on the OH pressing volume.


Thanks LNT. THe military press is one that I take a special liking to.

[Misanthrope]

Link, how come you tried to beat your 3RM in the third week of the new plan?

[MISSINGLINK]

Link, how come you tried to beat your 3RM in the third week of the new plan?


I figured that since I got it so easlily the last time I would start a few pounds below it and then blow right past it this time. I probably could have gotten it but for some stupid reason my bar path was off. I was to far forward on the bench and that caused my arms to be off path. I was thinking to do those top sets in this order and see how that goes 90 95 and finally 100%.

[Misanthrope]

I figured that since I got it so easlily the last time I would start a few pounds below it and then blow right past it this time. I probably could have gotten it but for some stupid reason my bar path was off. I was to far forward on the bench and that caused my arms to be off path. I was thinking to do those top sets in this order and see how that goes 90 95 and finally 100%.
Why do the 95% set before the 100?

[MISSINGLINK]

Why do the 95% set before the 100?


I was just tossing that idea around. I saw a post in Lencho's journal by kethnaab and he stated that the 3 sets do not have to be in any particular order. As I have expressed in the past, that set at 95% is hard as hell. I was wondering if going to the top set (90 95 100%) would be any different. Would it be to my benefit to keep them in the 90 100 95% order. I see that you have made moderator. Great job. I nominated you over at the other place but my vote doesn't mean shit. :D

[Misanthrope]

I was just tossing that idea around. I saw a post in Lencho's journal by kethnaab and he stated that the 3 sets do not have to be in any particular order. As I have expressed in the past, that set at 95% is hard as hell. I was wondering if going to the top set (90 95 100%) would be any different. Would it be to my benefit to keep them in the 90 100 95% order.
There may be no specific rule as to the order of the sets (the percentages themselves are arbitrary), but it would seem to be that a 90 and 95% set preceeding what might be an all out effort would certainly add fatigue that could affect your work on the 100% set. It just makes sense. If you want to stair-step up like that, I would widen the intervals and possibly pyramid the reps down.

[Heisman]

I'd do the 100% first as well.

And the military presses look strong!

[MISSINGLINK]

There may be no specific rule as to the order of the sets (the percentages themselves are arbitrary), but it would seem to be that a 90 and 95% set preceeding what might be an all out effort would certainly add fatigue that could affect your work on the 100% set. It just makes sense. If you want to stair-step up like that, I would widen the intervals and possibly pyramid the reps down.


I hear what you are saying. I was just po'd that I couldn't get the reps that I should have and have already done.



I'd do the 100% first as well.

And the military presses look strong!


Thanks Heisman. There is more to come.:eek:

[MISSINGLINK]

At or Below Parallel Regular Squats
295x3
325x3
310x3
290x7
290x7

Arched Back Good Mornings
215x5
215x5
215x5
215x5
215x5

AB Work

Weighted Hypers
65x8
65x8
65x8

Comments
Nice workout to start the week. Squats were great. Back off sets had me huffing and puffing. I wanted to add in hamstring curls but did not have enough time. The rest times as compared to bench days were longer which leads to longer workout times. Nice workout to start the week. MISSINGLINK OUT>

[Big Mike]

Strong GMs Link.

[MISSINGLINK]

Strong GMs Link.


Thanks BROther. :D

[Misanthrope]

Nice squatting, Link. The back-off sets looked strong, given the amount of weight you were using for your worksets.

[VikingMan]

Great squats link. Do you have any lifting vids?

[MISSINGLINK]

Nice squatting, Link. The back-off sets looked strong, given the amount of weight you were using for your worksets.


Great squats link. Do you have any lifting vids?


Thanks guys. I wish I had videos. I workout in my home in like a rec room sort of thing. I am going to try and get some. My wife would think I was an idiot if I video'd my workouts. Women.

[Lifting N Tx]

Thanks guys. I wish I had videos. I workout in my home in like a rec room sort of thing. I am going to try and get some. My wife would think I was an idiot if I video'd my workouts. Women.

Who says she has to know? If Mozelstein can be married 10 years without his in-laws knowing he has tattoos I think you can manage this. ;)

wife of Link:What's that video camera doing on that shelf?
Link:Oh, I just thought it would look nice there. Uh, could you scoot over and not stand right in front of it, honey?

[r_graz]

My wife would think I was an idiot if I video'd my workouts. Women.
I wouldn't worry too much. Women usually have much better reasons for thinking we're idiots.

[MISSINGLINK]

I wouldn't worry too much. Women usually have much better reasons for thinking we're idiots.


Very true. :)



Who says she has to know? If Mozelstein can be married 10 years without his in-laws knowing he has tattoos I think you can manage this. ;)

wife of Link:What's that video camera doing on that shelf?
Link:Oh, I just thought it would look nice there. Uh, could you scoot over and not stand right in front of it, honey?


She would say "Are you doing something for weightlifting again? You don't need to lift". Women.

[Big Mike]

Very true. :)





She would say "Are you doing something for weightlifting again? You don't need to lift". Women.

My wife has long since given up on asking "do you really need to lift?"

[MISSINGLINK]

My wife has long since given up on asking "do you really need to lift?"


Big Mike, have you ever done Max Effort Squats and Deads back to back?

[MISSINGLINK]

Regular Flat Bench
225x6
225x6
225x6
225x5
225x4

Yates Rows
270x8
270x8
270x8

Dumbell Bench Press
55x16
55x11
55x10

Hang Cleans
175x5
175x5
175x5

Comments
Okay workout. That was all I could muster. After the hang cleans my heart was beating very fast. After I got done, I had a puke PR of 4. I just ran out of gas. I wanted to leave something in the tank for Friday which will be a very hard dead day. MISSINGLINK OUT>

[r_graz]

Ya know, I've always gotten a kick out of your bb.com posts, but I guess what I never realized over there is that you're one strong mofo, aren't you? :cool:
The things you learn.

[Lifting N Tx]

Still looks like solid basic work, Link. Especially, that's a lot of weight on those Yates rows. I can imagine the hang cleans being challenging, too. Like I do with deadlifts, I prefer to avoid high-rep work on any type of cleans, which I'd probably define as > 2 reps. :D

I remember some time back that you had didn't think that what you were doing with deads was working like you'd hoped. I look forward to seeing how things go under the new program.

[Andrew Smith]

Things are looking good man. I agree with Tex, that's a good bit of weight on the Yates.

[MISSINGLINK]

Ya know, I've always gotten a kick out of your bb.com posts, but I guess what I never realized over there is that you're one strong mofo, aren't you? :cool:
The things you learn.


Thanks R_graz In some areas strong, others sissy weights (cough deadlift cough):D



Still looks like solid basic work, Link. Especially, that's a lot of weight on those Yates rows. I can imagine the hang cleans being challenging, too. Like I do with deadlifts, I prefer to avoid high-rep work on any type of cleans, which I'd probably define as > 2 reps. :D

I remember some time back that you had didn't think that what you were doing with deads was working like you'd hoped. I look forward to seeing how things go under the new program.

Thanks LNT. I think this BRO-Tech sponsorship has me going in the right direction.:D


Things are looking good man. I agree with Tex, that's a good bit of weight on the Yates.


Thanks Andrew

[VikingMan]

Good stuff Link. I just started using the hang cleans. Those kick ass, don't they?

What's your max bench now-a-days?

[MISSINGLINK]

Good stuff Link. I just started using the hang cleans. Those kick ass, don't they?

What's your max bench now-a-days?


Thanks Vike. The hang cleans are the most cardio intensive weightlifting exercise that I have ever done. I like them very much. I think I can get around 300-305 for the flat bench just guessing. I put up 290 last week and it went up better than I thought.

[MISSINGLINK]

Front Squats
180x3
180x3
180x3
180x3
180x3

Conventional Deadlifts
355x3
355x3
355x3
355x3
355x3

AB Work

Weighted Hypers
45x8
45x8
45x8

Comments
Huge ****ing workout for me today. It all started at about 3:45am this morning when my kids got up and I had to feed one of them. I thought I could go back to sleep but after about 15 minutes of crying from my youngest son I said **** it and got up. I ate a huge plate of mostacholi from last night and watched TV with my son until about 4:30. So I said **** it again and got started. Front squats felt great and then it was on to the deadlifts. Breezed through the warmups and then came the 355. First 3 sets were great and I could feel the fatigue setting in. I gave myself 4 minutes rest between set 3 and 4 and then after the 4th I waited 2 minutes and said **** it and went for it. Huge PR for me on the deads. BRO-Tech- It's a celebration bitches :D MISSINGLINK OUT> PS. I let out a "Ya mother ****er" as I got the last rep. Scared my dog half to death.

[Lifting N Tx]

Strong stuff, Link. I guess it's sleep deprivation FTW. :D

lol @ scaring the dog.

[Misanthrope]

Hell yeah, Link. I knew you'd get it for all five sets. Was this the last week of five sets? I don't remember if we had you doing 5x3 for three or four weeks.

You know, if this plan does a good job of increasing your 1RM, you really should send me some money. :D :p

[MISSINGLINK]

Strong stuff, Link. I guess it's sleep deprivation FTW. :D

lol @ scaring the dog.

Actually LNT, the lack of sleep caused me to get up, wake up, eat some food, and get the blood flowing. This allowed me to see that I cannot just jump right out of bed and start throwing weight around. Real eye opener.


Hell yeah, Link. I knew you'd get it for all five sets. Was this the last week of five sets? I don't remember if we had you doing 5x3 for three or four weeks.

You know, if this plan does a good job of increasing your 1RM, you really should send me some money. :D :p


Thanks Matt. When I got the last rep I wanted to call you but I did not have your phone number to call you. I thought out the profanity laced scream/yell would wake you up but apparently not. :D I am in contract negotiations about BRO-Tech so you should see something coming down the pike. :p I don't know how it could not increase my 1RM.

[Misanthrope]

Thanks Matt. When I got the last rep I wanted to call you but I did not have your phone number to call you. I thought out the profanity laced scream/yell would wake you up but apparently not. :D I am in contract negotiations about BRO-Tech so you should see something coming down the pike. :p I don't know how it could not increase my 1RM.
Was this your last week with 5 sets?

[MISSINGLINK]

Was this your last week with 5 sets?


I'm sorry, I forgot to answer that question and I even looked for the answer when I was typing the last response. Yes it is the last week of the 5 sets. Thank my lucky stars.:D

[MISSINGLINK]

Because of the deads on Friday, a ball tourney on Saturday where we played 4 games, and walking around a festival on Sunday all day I did not workout today. My back (lower back especially) was not feeling up to snuff. I probably could have benched, but the pendlays and the standing military presses were not going to be good with the my back. I will start a new week on Wednesday.

[Andrew Smith]

Do you do any foam roller work? The combo of that and some band traction work really did a number for my back.

[MISSINGLINK]

Do you do any foam roller work? The combo of that and some band traction work really did a number for my back.


Can you post what the foam roller looks like? Those deads really kicked my ass. I remember a post from Mark Rippetoe that deadlifting can take up to 2 weeks to recover.

[MISSINGLINK]

Regular Flat Bench
250x3
275x3
260x3

Pendlay Rows
195x5
195x5
195x5
195x5
195x5

Standing Military Press
175x5
175x5
175x5
175x5

JM Presses
165x6
165x6
165x6

Skull Crushers
60x15
60x15
60x15

Comments
Good workout. I felt so tired this morning I didn't think I was going to be able to do shit. I think I am at my end on the 3RM with the bench. Maybe I will go for singles or ramp differently. The last rep on the bench on the 275 set went up very slow and the 260 was slow as well. I am very pleased with the standing militaries. I am going to drop to 3 sets of 5 or 5 sets of 3 depending how I feel. MISSINGLINK OUT>

[r_graz]

Awesome pressing Link. I hope to get to that as my 3rm on bench...before I turn 50. I've only got 8 years so I better get moving ;)

I often find on the 90/100/95 triples format, the 95% set is by far the hardest of the 3.

[MISSINGLINK]

Awesome pressing Link. I hope to get to that as my 3rm on bench...before I turn 50. I've only got 8 years so I better get moving ;)

I often find on the 90/100/95 triples format, the 95% set is by far the hardest of the 3.


Thanks r-graz. You said a mouthful about the 95% set. That ain't no lie.

[Andrew Smith]

Very nice triple at 275. Strong Millies as well.