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Dana


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RE: Brady's Progress Log
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Remember, you're going to the Bench Worlds, not the Raw Squat Worlds :).

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Brady Stewart


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Thursday - Bench / Shoulders

1 Board Press
415 x1 @7
450 x1 @8
485 x1 @10 ...supposed to double this
465 x1 @10
465 x1 @10

Machine Military Press
120 x8

Kettlebell Military Press
30s x2x15


Friday - Bench / Dead / Squat / Shoulders

Close Grip 6 inch lockout
515 x2
550 x2
575 x2

RDL
425 x5

Safety Squat Bar - no belt
325 x6 @7

Military Press
145 x6 @7
195 x8 @9

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Brady Stewart


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Barbell Circuit in basement

Back Squat, Military Press, RDL, Upright Row, Front Squat, Bent Row
45lbs x8
65lbs x7
85lbs x6

ABS
Stability Ball Situps x50+
Various Ab exercises x3x10-20

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Brady Stewart


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Some videos from the last meso...

500lb 1 board press
&
700lb equipped reverse band press




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Jonathan Stewart


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500 raw bench is just a round the corner, congrats...very strong.

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Brady Stewart


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Thanks Jon!

Unfortunately I strained my pec a little, so I will be taking it easy for 2-3 weeks. I won't push it at all and will be getting A.R.T. tonight! I could kind of feel it coming on, just should have acted before it strained. Good thing is that there aren't any bruises and my ROM is ok. I just need a little ART for a couple weeks and will be OK.

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Nick U


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Brady, the 44 is sick, the groove hooks up amazingly. Only did some light weight and never got the neck pulled down but I look forward to some big numbers soon. Sorry to hear about the peck.

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-Nick
Brady Stewart


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Monday - DELOAD

Just deloading this week. I've had a couple sessions of ART and I already think its helped. I am pretty sure that the pec is OK to push over 90%, but I won't do that for another 5 weeks (including this week). I will be doing an 8 week meso coming up. 4 weeks accumulation and 4 weeks transmutation. I'll be using the RTS charts for the sets/NL.

Benched 235 x3x12 today...paused the last set. Absolutely no pain or pulling...which is a good sign!

Squats 390 x3x3...easy

Moved a squat rack into the house today. Can't wait till I can squat in it!

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Nick U


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I got your message, don't like the articles as is, I'm gonna re write them based on some new data I have, I'll get it to you after this weekend. Life has just been hectic lately.

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-Nick
Dana


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Brady,
Glad to hear the pec felt better. Quick question, what set up do you want me to use on the Reverse Bands? Also next week I have a 7-9 set, 18-23 rep workout. Ok to work up to 2 sets of 6 for the top end? If I can do them at an "8" RPE it would be new pr. Thanks. BTW the 48 Super Katana will not even work as a training shirt - too damned tight.
Dana
CEO BWC

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Brady Stewart


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Wow.  I can't believe its that tight!  Are you getting bigger or something? 

You probably can work the sets like that.  If you wanted to, you could do a couple top sets of 5s instead.  Even though you'll be working to a 7.  When lifting at a lower intensity, it'll be harder to estimate a PR anyways, so the accumulation of volume is a priority over the PR with those protocols.

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Dana


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Left side of jacket, first and last name and kg class. Dark blue thread.

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Brady Stewart


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Monday - Bench / Bench 65-75%, concentrated stress

Equipped Bench Press
420 x4 @7
455 x4 @7.5
490 x6 @9
490 x5 @9
455 x4 @10
455 x4 @8
455 x3 @8
420 x4 @8

Close Grip Bench Press + 100lbs chains
135 x8 @7
225 x12 @10
245 x8 @10

WOW that was a lot of volume. My tri's are still pumped. Not really any PRs, but looking back in my historical training cycles, I am off to a really good start.

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Brady Stewart


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Tuesday - Bench / Squat / Dead

Super Close Grip BP w/mcm
280 x4 @7
300 x4 @7
320 x6 @8
320 x5 @8
300 x4 @8
300 x4 @8
300 x4 @8
280 x3 @7

Raw Squat - no belt
390 x5 @7
450 x5 @8
420 x5 @7.5
420 x5 @7.5

SLDL off thick plate
135 x8 @6
225 x8 @6
275 x8 @7

Tried the micro mini bands out for the first time. I like them. They are adding more weight than I originally thought. I didn't expect 40lbs out of them. But they could be as high as 50lbs.

Just getting into the habit of deadlifting 2 times per week again. Added stiff legs as 4th exercise for the first time in months.

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Brady Stewart


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Wednesday - Extra and Conditioning

Cardio x30mins
Rotators
ABS

Thursday - Bench / Shoulders
Wide Grip Bench Press w/hanging 25lb kettlebells
295 x4 @7
320 x4 @7
340 x6 @7
340 x5 @7.5
320 x4 @7
320 x4 @7
320 x4 @7
300 x4 @7

Seated DB Military Press
65s x3x12 @7

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