Brock's 2020 Log

[transcend2007]

You've had an incredible 3 to 4 ... you're literally up from 265 to 300 lbs .. and most of it documented here ... please post some 300 lbs pics .. it does seem that your legs have gained considerable mass ... also please continue posting workout videos .. to be honest your inclined chest fly video showed me that I am been doing flys with incorrect form for about 10 years .. would appreciate seeing barbel rows and other movements ...

 

[brock8282]

You've had an incredible 3 to 4 ... you're literally up from 265 to 300 lbs .. and most of it documented here ... please post some 300 lbs pics .. it does seem that your legs have gained considerable mass ... also please continue posting workout videos .. to be honest your inclined chest fly video showed me that I am been doing flys with incorrect form for about 10 years .. would appreciate seeing barbel rows and other movements ...

Im hoping so with the legs! My leg training is always very frustrating with my knees. I know nothing puts mass on my quads like hack squats but they absolutely destroy my knees so i can't do them anymore and i havent been able to do any sort of squat variation this past month as my knees are pretty beat up right now, Literally just been pounding away at the hammer strength horizontal leg press (my favorite as you dont need a spot to go to absolute failure with it) and a strive fitness leg extension set so the load is lighter at the bottom of the movement and heavier at the top (feels alot better on my knees with this loading pattern)

ill post some more training videos after this week off. Likely your chest fly wasnt wrong, i just like this variation more where it is a fly motion down but more of a press coming in on the way up, can load it up heavier, feel a better contraction in the muscle, and it bothers my shoulder less.

 

[transcend2007]

I'm not comparing myself to you (or snake, tiny, Bricks, Jin, or other monsters here) ... but I understand knee pain as I stopped squating and deadlifts more than a year ago ... I do know there is always a way ... looking forward to seeing your continued logging and more videos ... your progress is a definite inspiration ...

 

[brock8282]

Decided to start logging my lifts on here again.
Ive been cruising since early October and will continue until probably early to mid December. Things haven’t went as well as I’ve hoped. Morning fasted weight is down to 285, but that’s been holding steady the past two weeks. The gh which I dropped seemed to put on more water then I expected. Also have been dealing with a nagging shoulder injury, after the week off from lifting I avoided all pressing for another two weeks. Incline Barbell presses still have it not feeling right so those are being dropped from the program.

changed up my split. My knees aren’t recovering fast enough to hit quads every 5th day and I want to put a bit more focus into my delts and arms. So split is
chest/ shoulder isos
back/ 1 bicep pump movement
off
shoulders/ arms
legs
off

last few lifts since starting this split

Incline Barbell Press
365x5 (shoulder still nagging stopped early switch movement next time)
Hammer Converging Press
6ppsx8 5ppsx9
Seated Cable Fly
90x8 70x12
Chest Dips
100x7+1 60x10
Side Laterals
50x10 x9 Y- Raises 30x12 x10


Cybex t-bar row
5pps+3 x4 5pps+2x8 (lower weight next time)
(I logg this weird as Cybex tbar row you can load in both front and back, 5pps+3 means 5plstes on each side of the back + 3 in the front, the loading on the back pegs is easier resistance wise but it also doesn’t pull you forward as much as weights in the front of the tbar will)
Isolateral hammer rows
5.25ppsx10 4.25ppsx12
(5.25 means 5 45s and a 25 on each side)
Assisted Upper back pull up
70x8 100x10
Dante Row
120x8 100x12
Deadlifts
465x6 405x10
cable curls
didnt log but 3 sets of 15 short rest between sets slow negatives


High incline dB shoulder
115x10 (pain in left ant delt) 100x12
Y-Raises Chest Supported
45x6/7 35sx10 30sx12
Lateral raise machine
190x/9 170x7 150x6 (double drop set)
Cable tricep pushdown (mostly to warm up elbows)
12platesx11
1 arm dB preacher curls
45x8 35x11
Hammer Strength Dips
4.25ppsx5 4ppsx9/10
EZ bar Cable Curls
140x10 110x15
Cable Tricep OH Extension
130x6 110x11
Cable tricep pushdown
11platesx10x5x3 double rest pause set
Dual handle curls
32.5x10 27.5x12

 

[brock8282]

Thursday’s leg day-
glute ham extensions
4x8 (middle two sets with a chain)

Seated Leg Curl (toes out to failure then toes up to failure)
175x6+2 140x10+4

Cybex Hack Squats with foam roller behind upper back
5ppsx6 4ppsx12

AFS Horizontal Seated Leg Press
6ppsx6 5ppsx10

Leg extension double rest pause
Stack+25lbs 14 rp 8 rp 5

Ive starting using a variation of the hack squat where you put a foam roller behind your upper back, I still feel the movement predominantly in my quads but it seems to take a lot of the pressure out of my knees. I don’t seem to really get any more pain on this movement now then I do on any other quad dom movement.

 

[Gibsonator]

The foam roller part is very interesting never heard that.
Out of curiosity, how much does the trained by jp cost per month brother?

 

[brock8282]

Here’s a ig link to demonstrate exactly what I mean with the foam roller
https://www.instagram.com/p/CDPbMeuAgQK/?igshid=ywwik38j3d7

I’m not sure on the monthly price for trainedbyjp site/app. I think it’s like 10 or 12 bucks. I paid about $100 for the year. It’s definitely worth it in my opinion, the education section is outstanding, still working through it, tons of videos and logs of their amateur and pro competitors and the forums are great.

 

[brock8282]

chest and light/ pump work for shoulders
really disappointed with how much strength ive lost during this cruise and with the time off from the gym that was needed.

smith machine chest press with 45lb plate under end of bench to create small decline
4ppsx8+1 3ppsx15

Hammer Strength Incline
[FONT=Arial, Helvetica, sans-serif]5ppsx4 4ppsx10 disappointed in my strength on this movement[/FONT]

Incline DB fly press (pyramid up)
70sx10 80sx10 90sx9.5

Weighted Dips
100x8.5 60x10

Pump work
heavy partial Side laterals supersetted with full side laterals
3x10

chest supported YRaise
3x12

 

[brock8282]

Smith Machine dead stop rows
365x7+1 325x11
Assisted Neutral grip lat pull up
60x8 100x11
Lower lat row
160x8 130x11
Cable Back Pulldown
220x8 190x11
Deadlifts
475x6 405x10

took video of the deadlifts will post video in a news topic and hopefully get some form critique from some of the powerlifters on here