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Brady Stewart


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RE: Brady's Progress Log
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Thursday - Bench / Deadlift

Illegal Wide Bench Press
305 x4 @7
330 x4 @7
350 x7 @7
350 x4 @7
330 x4 @7
305 x4 @7

Raw Deadlift - No belt
405 x5 @7
480 x5 @7.5


Friday - Bench / Squat / ABS

Reverse Band Press w/hanging 25lb kettlebells
370 x4 @7
385 x4 @7
400 x7 @7
400 x4 @7
385 x4 @7
370 x4 @7

Manta Ray Squat - no belt
245 x6 @7
335 x9 @8

ABS x3x20

Saturday - Shoulders / Back / Rotators / Biceps / Cardio

Wide Grip Military Press - no seat back
Bar x6 @6
100 x6 @6
140 x6 @7
160 x10 @10
140 x10 @8

Wide Grip Bent Rows
205 x2x10 @8

Hammer Curls
35s x2x10 @7

Rotators x3x15

Cardio

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Brady Stewart


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Monday - Bench / Squat / ABS

Equipped Reverse Band Press
545 x3 @7
585 x3 @7.5
625 x6 @10
585 x4 @9

Raw Box Squat - no belt
315 x4 @7
385 x3 @7
450 x5 @9.5

ABS x3x20

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Brady Stewart


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Tuesday - Bench / Dead / Rotators

Super Close Grip Bench Press - off Pins at chest height w/weight releasers
320 x3 @7
345 x3 @7
370 x6 @8.5
345 x5 @8

SLDL off plate
245 x6 @7
335 x10 @8

Rotators
x3x15

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Brady Stewart


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Wednesday - Triceps / Back / Extra

CLose Grip Bench Press w/MM
135 x6 @6
235 x6 @7
290 x8 @10

Close Grip Bent Rows
225 x2x10

Cardio - walking around Germantown



Thursday - Bench / Deadlift / Biceps

Illegal Wide Bench Press
320 x3 @7
355 x3 @7.5
380 x6 @10
355 x5 @8

Stiff Leg Deadlift - off plate
265 x6 @7
355 x10 @8

Hammer Curls
40s x2x10



Friday - Bench / Squat / ABS

Reverse Band Press
375 x3 @7
405 x3 @7
430 x6 @8
405 x5 @8 stress and intensity were right on

Manta Ray Squat
175 x6 @6
265 x6 @7
355 x10 @8.5

ABS x3x15-20



Saturday - Shoulders / Back / Extra

Seated Wide Grip Military Press - sitting on flat bench
105 x6 @7
145 x6 @7
170 x10 @9, much better than the first two weeks (getting stronger???)
145 x10 @8

Wide Grip Bent Row (liking this exercise more and more)
225 x2x10

Rotators x3x15

Extra - cutting grass, partying, playing frisbee, moving things in the basement, driving 400 miles, walking around a winery, and other fun stuff.


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Brady Stewart


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This past week was 80-90% intensity. Still 6x per week training.

The week was a little bit better than the last.

For my raw work, I am doing very low inclines:

Close Grip Low Inclines w/Loading Pins (20lbs)
Wide Grip Low Inclines w/pauses

These are pretty tough for me, but I am trying to build a bit more chest strength.

For my secondary lockout movement, I am sticking with reverse band presses with 50lbs in loading pins. I'll have to post a video of this soon. They are very cool and absolutely kill your lockout.

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Mike Tuchscherer


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I'm definitely curious

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Brady Stewart


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I got them friday, so I'll tape them then...

Monday - Bench / Squat / Extra
Equipped Reverse Band Press
550 x3 @7
590 x3 @8
625 x5 @9
625 x3 @9
550 x3 @7.5

Raw Box Squat - no belt - at parallel
405 x3 @7.5
475 x4 @9

ABS
x3x20

Tuesday - Bench / Deadlift / Extra
Low Incline Close Grip Bench Press w/20lbs loading pins
320 x4 @7
345 x3 @7.5
370 x5 @8

SLDL off plate - no belt
325 x6 @7
410 x6 @8

Rotator Cuffs
x3x15

Wednesday - Triceps / Back / Extra
Close Grip Low Pin Press - 2 board height
295 x6 @7
350 x5 @8
400 x6 @9

Close Grip Bent Rows
265 x2x10

Cardio

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Brady Stewart


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Posts: 247
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Thursday - Bench / Deadlift / Biceps

Low Incline Paused Wide Grip Bench Press
320 x4 @8
345 x3 @8
365 x5 @9

Raw Deadlift - no belt
405 x3 @7
495 x2 @8
555 x3 @9.5

Hammer Curls
50s x2x10

Deadlifts went much better than anticipated. Still nowhere near where I'd like them to be, but in due time, it'll move up...now that I am feeling healthy again.

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Brady Stewart


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Posts: 247
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...HOME GYM UPDATE...



...LOADING PINS SETUP...



-- Edited by Brady Stewart on Saturday 11th of July 2009 05:12:21 AM

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Mike Tuchscherer


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Wow, dude. Cool setup you have going.

I like the loading pin idea. I might try to get Eric to chime in, but I think he and Dave made a similar setup once. They said it worked awesome. How much do you have on the loading pins?

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Brady Stewart


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That was a total of 50lbs in loading pins - 25lbs each side.

I really like them because you have to stay tight. The weights sway and they have to be controlled or you'll have a slower push, thus taking more energy out of you. I am probably going to keep them in my training cycles for a little while.

__________________
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Brady Stewart


Senior Member

Status: Offline
Posts: 247
Date:
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Monday - Bench / Squat / Abs

Equipped Reverse Band BP
620 x1 @8
660 x1 @8.5
700 x1 @10
645 x2 @9
645 x2 @10

Raw Box Squat - below parallel - no belt
500 x2 @10

at least the first rep was strong

ABS x3x20


__________________
No Excuses...Just Results
Brady Stewart


Senior Member

Status: Offline
Posts: 247
Date:
Permalink   

Tuesday - Bench / Deadlift

Low Incline Bench Press w/20lbs loading pins
380 x1 @8
400 x1 @8.5
420 x2 @10
420 x1 @10
385 x2 @9

SLDL off Plate - no belt
335 x6 @7
420 x6 @8

Rotator Cuff x3x20

Wednesday - Bench / Back / Extra

Low Level Close Grip Pin Press
315 x5 @7
365 x4 @7.5
410 x6 @9-9.5

Close Grip Bent Barbell Row
265 x2x10

Yard Work x1 hour

__________________
No Excuses...Just Results
Brady Stewart


Senior Member

Status: Offline
Posts: 247
Date:
Permalink   

Thursday - Bench / Deadlift

Low Incline Paused Bench Press
365 x1 @7
390 x1 @8
415 x1 @10...missed reps 2
415 x2 @10...got it
365 x2 @8

Raw Deadlift - no belt
420 x3 @7
510 x2 @8
580 x2 @10

Good training tonight...



__________________
No Excuses...Just Results
Brady Stewart


Senior Member

Status: Offline
Posts: 247
Date:
Permalink   

Friday - Bench / Squat / Extra

Reverse Band Press with 50lbs loading pins
430 x3 @8
495 x1 @8.5
530 x1 @10
480 x2 @8.5
480 x2 @8.5

Close Stance Manta Ray Squat
335 x5 @7
420 x6 @8.5

ABS x3x20

DB Curls
55s x2x10


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