Braddy's Training Log

[DJBraddy]

I am starting this log while being deployed in Romania/Bulgaria, but I figure what better place to put my log than on here. Hopefully bros will give me tips and pointers on what to do and not to do. So my name is Dylan Braddy and I am a hopeful powerlifter. Never competed but hope to when I get back stateside.

Current stats:
BW - 165-172 lbs
S - 365x3 (belted)
B - 315x1
D - 405x2 (beltless)
Goals:
S - 405x3
B - 315x3
D - 445x3

So I have been training low bar squats and powerlifting oriented training since Jan. 2015, so I am still pretty new to this. Any help is greatly appreciated. So other than that this will be a pretty boring feed. I just started trying to follow Dan Green's style of training, but before that I had been squatting every day for a good bit. Oh yeah I have no coach either. Been figuring this thing out on my own.

Week 1, Day 1
Low Bar Squat - 135x10 185x8 225x3 275x3 295x1 315x2-1-3 (last set was belted) goal was 3x3 beltless
Low Bar Squat Pauses - 135x5x3 (3 count pause)
Hip Thrusters - 135x5 185x5x5 (1st time doing these)
Leg Press - 318x8 398x8 488x8 578x8 668x5
Calf Press - 318x8 398x8 488x8
Stiff Leg Deadlifts - 135x8 185x8 225x8x2 275x5 295x5 315x5
Chins - 3x8 (bw)
DB Seated Press - 50x8x3


Tomorrow is Heavy Bench day!

[DJBraddy]

Week 1/ Day 2

Bench Press - 135x8x2 185x6 225x3 255x3x2 (265x3 275x3) overload 205-225-235x3 pause reps
Barbell Rows - 135x8x4 (overhanded)
Close Grip Bench Press - 135x8 205x5x3 225x5

Dumbell Curls - 35x12x3
Dumbell Seated Press - 30x10x3

Face Pull - 185x12x3
Low Incline Flyes - 25x10x3

[DJBraddy]

Week 1 / Day 3

Front Squat - 135x10x3 185x3 205x1 225x3x3 (beltless up to last 2 sets)
Front Squat Pauses - 135x3x2 185x3 (2 count at bottom) (beltless)
Good Mornings - 135x8 155x8 185x5x3 (beltless all the way up to last set)
Split Squats - 95x5 135x5x3 (5 each leg) (belted) (first time)
Lunges - BW for entire length of basketball court x 1


Hope to get up to 315 Front Squat before end of deployment. Today everything felt about RPE 9 ish.

[DJBraddy]

Week 1 / Day 4

Press - Barx10x2 95x5 115x3 135x1 155x3x3
Push Press - 165x3 175x2 (failed 3rd) dropset 135x3

Bench Press - 135x8x2 185x8 205x8 225x8x2 dropset 185x8

Pullups - BWx10x10

Preacher Curl - 35x10 65x10x2 (burnout with four 5lbs plates) did 5 reps dropped a five all the way down and back up
Overhead EZ Bar Tricep Extension - 45x15 55x15 (did the same burnout as the curls)

Flyes - 30x10x3
Seated Side Elbow Raise - 20x8x3

All in all good day. Ready for deads tomorrow!

[DJBraddy]

Week 1 / Day 5

Deadlifts - 135x8x2 225x5x2 315x3
6x3 75% 335
365x3 RPE 6.5
385x1 RPE 8

Deficit Deadlifts - (two 45lbs plates stacked) 225x5x2
275x5 295x5 315x5 335x3

Seal Rows - 135x8x5

Dips - BWx15x3
Bent Over Rear Delt Raises - 10x15x3


Could have easily done 5-7 reps with 365 on deads but wasn't even supposed to touch that today so I didn't. Gonna wait until the fourth week of this cycle to go for sets of 3 with 405. Excited and cannot wait. High bar squats tomorrow.

[DJBraddy]

First day of my first 5/3/1 cycle. I had to completely guess on my numbers and I think I would have hit them had my workout bud have been there to give me a spot, but screw the excuses I failed my last set of five on the squats. I was pretty pissed about it so I will be doing the same weights again next time. I also did not sleep the entire night between workout 1 and 2 of this week because I had been on night shift for a while then got switched for the last two days before we moved camps. SO basically I did the legs workout stayed up all night then did the chest workout before we left on monday.........long night and following day. The funny thing is that I crushed the chest workout running on nothing but pre and caffeine but bombed the squats when I was "fresh", but enough rambling on, here are the numbers for the past three workouts.


Week 2 / Day 1

Low Bar Squats - 135x5x2 185x5 225x5 265x1 (75%) 275x5 (beltless up to here) (80%) 295x5 (85%) 315x3 (was moving the weight really slow and did not want to grind spotless)

Front Squat - 135x5 185x5x3

Hip Thrusts - 135x8x2 165x8 185x8 205x8

Leg Press - 318x8 498x5 678x5x2

High Bar Squat - 135x5x2 185x3x2 225x3



Week 2 / Day 2 (kinda)

Bench Press - 135x8x2 185x8 (75%) 205x5 (80%) 225x5 (85%) 245x5+2 assisted reps

Paused Bench Press - 185x2x3 225x2x2

Barbell Curl - 95x8x3

Seated Barbell Press - 95x8 115x6 135x3 95x12

Close Grip Bench Press - (3 AMRAPS) 135x15 185x9 135x12

Face Pulls - 130x10x3



Week 2 / Day 3

Front Squat - 135x5x3 185x5 205x5 (beltless)
225x5 245x3 225x3 (belted)

Good Mornings - 135x8 185x5 205x3 225x3x2

Hack Squat Machine - 180x8 270x8 360x6 450x6

Stiff Leg Deadlift - 135x8 185x8x3

This workout was after a seven hour bus ride. We got in at like 0200, then only got like 5 hours of sleep. So awesome day.
Ready for press tomorrow.

[GunRock]

I am starting this log while being deployed in Romania/Bulgaria, but I figure what better place to put my log than on here. Hopefully bros will give me tips and pointers on what to do and not to do. So my name is Dylan Braddy and I am a hopeful powerlifter. Never competed but hope to when I get back stateside.

What's good Bro?

Thanks for reaching out. Looks like you're putting in some serious effort. That being said, my first piece of advice is to stop switching programs. You will see this material again. I can't believe that in all of your research, you've not come across the notion that you need to give a program time to work. And I don't mean, six weeks or twelve weeks. Your first post says you started doing Dan Green's program and before that you were squatting everyday.

Later on you said you are just starting 5/3/1.

That's not good. As a beginner, you shouldn't be trying to emulate the training program of someone with Dan Green's level of training maturity. He's built years of work capacity AND particular leverages that dictate how he trains.

For someone in your situation, 5/3/1 can work and is easily modifiable based upon what else you've got going on that week. For example, you could easily do the "I Ain't Doing Jack Shit" template where you just hit your main movement for that day and get out.

Anyway, Devil Dog, you've got to stop program hopping or you're going to stall your progress.

See you when you get back to Georgia.

[DJBraddy]

What's good Bro?

Thanks for reaching out. Looks like you're putting in some serious effort. That being said, my first piece of advice is to stop switching programs. You will see this material again. I can't believe that in all of your research, you've not come across the notion that you need to give a program time to work. And I don't mean, six weeks or twelve weeks. Your first post says you started doing Dan Green's program and before that you were squatting everyday.

Later on you said you are just starting 5/3/1.

That's not good. As a beginner, you shouldn't be trying to emulate the training program of someone with Dan Green's level of training maturity. He's built years of work capacity AND particular leverages that dictate how he trains.

For someone in your situation, 5/3/1 can work and is easily modifiable based upon what else you've got going on that week. For example, you could easily do the "I Ain't Doing Jack Shit" template where you just hit your main movement for that day and get out.

Anyway, Devil Dog, you've got to stop program hopping or you're going to stall your progress.

See you when you get back to Georgia.



Thanks for the solid advice brother!! I definitely found myself hopping around for a while but I am gonna stick with this now. I am gonna stick to 5/3/1 for awhile. I like the simplicity of it, but here on deployment I will be adding one more day just because we have the time. But I really appreciate you and all that you have done for me thus far reaching out to other Animals for me brother. I just injured my back again which is going to hinder my training, which suck because I was just hitting some huge milestones. BUT that will not deter me from training. NOW it is time to drop the weights and ego and lift for form and explosiveness and start from the bottom again.
Again thanks for the solid advice bro.

-Dylan

[DJBraddy]

Week 2 / Day 4


Press - 45x10x2 95x8 (70%) 115x5 (75%) 135x5 (80%)145x5 (last 2 sets were slight push presses)

Pullups - (super wide) 4x8 BW

Bench Press - 135x8x2 185x8 215x5 185x8

Dumbell Curls - 3x8 30s
Dumbell Pullovers 3x8 60

Flyes - 3x12 25s
Seated Side Raises - 3x12 15s






Week 2 / Day 5


Deadlifts 135x8x2 225x5x2 315x5 (75%) 365x3 (80%) 385x3 (85%) 405x3 PR!!!!! ALL SETS BELTLESS!!!

Deficit Deadlifts - 225x5x2 275x5 315x5 345x3 PR! Beltless (2 45 plates)

Chins - 4x8 BW slow and smooth




Week 2 / Day 6

Injured my back on the second working set. Felt like another disc issue. So I quit lifting immediately as this has happened before. Went to medical today and they are no help, so I am cutting the weights and taking double the amount of glucosamine/chondroitin/MSM stuff. Osteo Biflex in the morning and Flex at night. I'd take Flex twice but we don't have it here and ordering it takes weeks so I'm doing what I can. I started another week of lifting. Only did 225 for sets of 5 as it is about 60% of my estimated 1rm.



Week 3 / Day 1


Low Bar Squats - Barx10x3 95x8 135x10x2 185x5 205x5 225x5x4 (all beltless)

Front Squats - 135x5x2 185x5x2 135x8

Leg Curls - 3x10 25s
Leg Ext. - 3x10 25s

Dumbell Curls - 4x6 40s


Felt no pain. I could tell that my spine is messed up but it was just pressure, it didn't hurt. So blessed that God gave me the strength to lift today. I was just happy to have a bar on my back again. I think I was getting to self centered and lifting for myself and not giving God the glory so He humbled me again. But gosh today was awesome. I was so scared I would not be able to lift, BUT I did.

[GunRock]

Thanks for the solid advice brother!! I definitely found myself hopping around for a while but I am gonna stick with this now. I am gonna stick to 5/3/1 for awhile. I like the simplicity of it, but here on deployment I will be adding one more day just because we have the time. But I really appreciate you and all that you have done for me thus far reaching out to other Animals for me brother. I just injured my back again which is going to hinder my training, which suck because I was just hitting some huge milestones. BUT that will not deter me from training. NOW it is time to drop the weights and ego and lift for form and explosiveness and start from the bottom again.
Again thanks for the solid advice bro.

-Dylan

Hate to hear that about your back especially when you're on MSG duty. Must suck standing post like that. I pray you get better soon.
As far as the advice, I'm just passing on what was given to me. That's the name of this game. Live, Learn, Pass On (to steal a Dave Tate quote). You just pay it forward.

S/F

[DJBraddy]

Week 3 / Day 2



Bench Press - 135x10x2 185x5 225x5 245x3 255x3 275x2 (had help on the last two sets)

Dumbell Standing Press - 30x10 40x10 50x8 60x5

Barbell Curl - 105 4x6

Dumbell Bench Press - 50x8 70x8x2 80x8 90x3

Dumbell Pullover - 50x6 70x6 80x6 90x6 100x6

Bench Dips - as few sets to get to 100 reps 20-20-20-30-10


So I am going to base my percentages on bench off of 275 for now and pretty much reset to see where it takes me. Focus on form and keeping everything tight. Want to hit 365 by the end of 2016.


Week 3 / Day 3

Deadlifts - 135x5x2 185x5 225x5 (57%) 275x5 (62%) 295x5 (66%) 315x5

Deficit Deadlifts - 135x5x2 185x5 225x5x3

Front Squats - 115x3 135x5x4 165x5

Pullups - 3x10 dead hang nice and smooth

Dumbell Rows - 80x10x3

Dumbell Curl with Hammer Curl down - 30x8x3


All sets were beltless. Lifted pain free and focused on form. Thanks be to God.

[GunRock]

Week 3 / Day 2



Bench Press - 135x10x2 185x5 225x5 245x3 255x3 275x2 (had help on the last two sets)

Dumbell Standing Press - 30x10 40x10 50x8 60x5

Barbell Curl - 105 4x6

Dumbell Bench Press - 50x8 70x8x2 80x8 90x3

Dumbell Pullover - 50x6 70x6 80x6 90x6 100x6

Bench Dips - as few sets to get to 100 reps 20-20-20-30-10


So I am going to base my percentages on bench off of 275 for now and pretty much reset to see where it takes me. Focus on form and keeping everything tight. Want to hit 365 by the end of 2016.

Don't forget to take 10% off for your training max.

All sets were beltless. Lifted pain free and focused on form. Thanks be to God.

Praise God for letting you train without pain!

[DJBraddy]

Praise God for letting you train without pain!

Amen to that brother!

[DJBraddy]

Week 3 / Day 4



Press - 45x10x3 95x10x3

Chins - 3x10 dead hang

Bench Press - 135x8x2 185x5 205x6x3 185x12
Close Grip Bench Press - 135x10 185x5 205x3 225x2 135x10

Hammer Curls - 50x5 55x5 60x5 65x5
Leaning Standing Lateral Raises - 15x8x3 20x8

Face Pulls - 30x15x2




Week 3 / Day 5

My sets look crazy because some guy came up talking crap to me wanting to work in with me and my buddy. He was like its a light day, I am only doing 4x20 with 225. To which my buddy said ooooooohhhh lol. The guy responded with well when you can rep 405 like me then you can talk....mind you my buddy has only been lifting for about 2 months with me so he is still learning, SO this struck a nerve with me. I was like if you are going to be a d bag and hostile then you can f off!! He then proceeded to "squat" 225x20 only going about half way down, so me being the man I am did 225x20 with full ROM!! I then turn around and put my finger in his chest and say when you do 225x20 to depth then we will talk. He then tried to convince me that full depth squats were unnecessary to which I replied, dude you don't have to try and prove yourself to me. He then walked off......drama. BUT on a positive note my buddy set 2 PR's today. 295x3 and 315x1. i was so proud of him. Anyways on to the numbers, because I know that is what you are here for


Low Bar Squat - 135x8x2 185x8 225x5 255x3 ....225x20..... 275x3 295x3 315x3 (felt great even for a hurt back)
Front Squat - 135x5x2 155x5 185x3 205x3 225x3

Deficit Deadlifts - 135x8 225x3 275x3 315x3x2

Leg Curls - 10x10 25x10 35x10 45x3>35x5>25x3 25x8
Leg Extensions - 25x10 35x10 45x10 55x8

Calf Raises - 70x15x3
Dumbell Curls - 30x10x3

Wow what a day it has been..... I thank God everyday for allowing me to continue moving iron.

[DJBraddy]

Week 4 / Day 1

Decided to go hit chest on Sunday. I swear I can't take more than a day off at a time. Can you say addicted. This is the start of my first 5/3/1 cycle officially. Started a little light to make sure I get all of the reps on my own and don't stall out early.


Bench Press - 135x10x2 185x10
205x5 215x5 225x7
Low Bar Squat - 135x3x5 185x3x3
(3 count hold at the bottom)
Front Squat - 135x3x3 (3 count hold at the bottom)

Barbell Row - 135x10x4 (from a deficit)

Dips - BWx8 45x5 90x5 135x3x3 dropset 45x10

Chins - BWx8 45x5x4

Seated Dumbell Press - 40x8x3 50x7
Seated Dumbell Curls - 30x8x3

Floor Press - 135x10x5

[DJBraddy]

Week 4 /Day 2
First day of 5/3/1 Squat Cycle. Was also pushed for time so had to rush thru....which I absolutely detest doing.

Low Bar Squats - 135x5x2 185x5 225x5 255x3
275x5 (belted up after this) 285x5 295x5

Front Squats - 135x8 185x5 225x3 dropset 135x10

Good Mornings - 135x8x3

Leg Extensions - 25x10 35x10 45x10x2

Leg Curls - 50x10x2

Successful first day. Still scary with the back injury a week or so back so my buddy was definitely on my butt ready haha.

[DJBraddy]

Week 4 / Day 3


Press - 45x10x2 85x8 95x5
115x5 125x5 135x5
dropset 105x10->85x10

Underhand Lat Pulldowns - 45x6 90x6x3

Dumbell Bench Press - 50x6 70x6 80x6x2 90x6 100x2

Overhand Lat Pulldowns - 45x6 90x6 135x6x3

1-Arm Cable Fly - 2x12 (low to high)

Hammer Curls/Dumbell Curls - 50x6-5-6-5-6 alternated hammers and regular curls
Bench Dips - 3x15

Kettlebell Press wit Handles down - 4x5 (I think they were 12 lbs)



CFT tomorrow.

[DJBraddy]

Week 4 / Day 4

CFT today. Then pulled a bit.


Deadlifts - 135x5x2 225x5x2 315x3
345x5 365x5 385x5 (all beltless)

Deficit Deadlifts - 225x5
315x5x3

Front Squat - attempted it but hips were not there today so did the smart thing and moved on

Pullups - 2x10 dead hang wide grip 2x10 dead hang normal grip

Kind of a short day but the CFT really taxed my body this morning. I had plenty of rage in me to fuel the pulls even though I did not get breakfast this morning. Satisfied with 385x5 as it is a PR for me.

[DJBraddy]

So I do not really train on specific days of the week so for now will change from Week/Day layout to Cycle/Sets/Day.

Cycle 1 / 3's / Day 1


Bench Press - 135x10x2 185x10 225x5
-work sets- 235x3 245x3 255x3 (little assistance on 255)
-overloads- 275x1 295x1 315x1 (like a negative kind of)
-pauses- 205x3x3

Seal Rows - 135x5 165x5 185x5 185x3x2
-dropset- 185x5 -> 165x5 -> 135x8 (did this because one of my 220lb buds came up and wanted to work in and do a dropset)

Seated Dumbell Press - 30x10x5 (done on flat bench without support to the back)

Close Grip Bench Press - 135x8 185x8 205x6x2 135x16 (beat my buddy by 2 reps)

Dumbell Rows - 100x10 90x10 80x10 70x15 60x20 50x50 60x20 70x20 80x15 90x15 100x15
We ran the rack with my 220lb buddy who did reps till failure. He did 50x30 so I 1 upped him and got it for 50 obviously. HAHA! Dude is wicked big and crushes every workout he does though. It was a lot of fun changing it up and lifting with him some. I was surprised by the amount of volume I could handle.

Dumbell Curls - 40x8 35x8 30x8 (as fast as I could)

[DJBraddy]

Cycle 1 / 3's / Day 2

Lowbar Squat - 135x8x2 185x8 225x5 265x3
-work sets- 285x3 305x3 325x3
(80%) (85%) (90%)

Front Squats - 135x8 185x3 205x3 225x3 255x1 (PR)

Good Mornings - 135x10 185x6 205x5 225x5

Single Leg Extensions - 45x10x2 25x20

Heel Raises - 70x15x4

Leg Curls - 50x10x2 35x20



I was not supposed to lift yesterday but CammaRHINO hooked me up with some Animal supps and gear so I basically had to go. My lifting bud didn't go so I had to conquer the weights alone. And to top it all off I am repeating this day on monday....so we will see how that goes.

[Pale Rider]

Nice work

[DJBraddy]

Nice work

thanks man

[GunRock]

Hope you got one in today for Chesty. Rah.

Also, I want you to get in on Black Friday. Post in Livin isn't up yet, pending Watchman approval. But I posted something about it in the GA ABC thread. No travel needed, just all black clothing and some heart.

http://forum.animalpak.com/showthread.php?10855-Georgia-Animals&p=1421061&viewfull=1#post1421061