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Brian Cain- 198 Pro Journal

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  • Brian Cain- 198 Pro Journal

    Coming off of an Emergency Appendectomy Surgery. Just getting back into it after an 8 week layoff. Strength took a good hit, but should come back pretty fast.
    JERSEY IRON POWERLIFTING
    198 pro
    775 575 630 @198 1980 multiply
    650 415 575 raw
    650 Bench only [email protected](212)
    840 650 650 best lifts @220

  • #2
    10/7 Bench

    135x10
    185x5
    225x5
    275x3
    316x3
    365x1 2brd
    Add single ply shirt
    455x1 x2 2brd

    Close Grip around the world
    (3 reps Chest,1,2,3,4 boards then back down as many times as possible)
    185 -28 reps total

    Tate presses
    40s x20
    55s x15 x2

    InclineMachine
    140 x failure.

    Quick night. First real night back with heavier weight. Threw on my ild single ply shirt just to hold something decent. I can feel the weakness in my tris locking out. Need to hammer them.
    JERSEY IRON POWERLIFTING
    198 pro
    775 575 630 @198 1980 multiply
    650 415 575 raw
    650 Bench only [email protected](212)
    840 650 650 best lifts @220

    Comment


    • #3
      10/9 Deads

      Pin#1 Sumo rack pulls
      225x5
      315x5
      405x5
      500x5 x3

      Front Squats
      180x5
      270x5 x2
      270x10

      Pendlay Rows
      225x10 x3

      Another quick day. Again first day back pulling. Felt ok.
      Last edited by Brian Cain; 10-10-2013, 04:24 PM.
      JERSEY IRON POWERLIFTING
      198 pro
      775 575 630 @198 1980 multiply
      650 415 575 raw
      650 Bench only [email protected](212)
      840 650 650 best lifts @220

      Comment


      • #4
        Hey Brian-
        Good looking journal so far. Obviously you're an advanced guy with some pretty big numbers....can you talk about your training methodology?
        '17 USAPL Chicago Raw
        17 AAU Super Total
        '16-AAU Hi
        '15-USPA Metro
        '15-USPA State
        '15-AAU HI
        '14-AAU HI
        '14-USPA Metro
        '14-WABDL Sonny's
        '14-USPA State
        '14-HI Strongman
        '13-USPA
        '13-WABDL Sonny's
        '13-USPA State
        '13-AAU HI
        '11-USPA Metro
        '10-NPC Stingrey
        '09-NPC Islands
        '09-NPC Stingrey
        '09-ABA Islands
        '02-ABA Islands
        '02-ABA IronWorks
        '01-NPC Paradise Cup
        '01-ABA Olympia
        '01-ABA Islands
        '00-NPC Nat.Tri-State
        '00-INBF Musclefest
        '98-NGA Ill
        '98-INBF Ohio

        Comment


        • #5
          Glad to see you're back at it after the surgery and that there were no serious complications!
          #docswholift
          PGY-1 FM
          "No idea is above scrutiny and no people are beneath dignity." -Maajid Nawaz

          Comment


          • #6
            Originally posted by trucelt View Post
            Hey Brian-
            Good looking journal so far. Obviously you're an advanced guy with some pretty big numbers....can you talk about your training methodology?
            Thanks a lot trucelt. Right now its more of a powerbuilding routine focusing on weakpoints.
            Normally, off season and meet cycles, i follow the Jersey Iron Cube method. It was written by our team coach Tone Barbaccio and is a version of Brandon Lillys Cube Method. Its set up basically the same with the max, rep, and speed weeks, but we add more accomidating resistence to our cycle. We also changed up the percentage scheme to follow the Prelipin Chart which all our training has always been based off of. Lilly will be adding our version of the cube soon to his book. Thanks again!
            JERSEY IRON POWERLIFTING
            198 pro
            775 575 630 @198 1980 multiply
            650 415 575 raw
            650 Bench only [email protected](212)
            840 650 650 best lifts @220

            Comment


            • #7
              Originally posted by nexa View Post
              Glad to see you're back at it after the surgery and that there were no serious complications!
              Thanks alot nexa! I appreciate the kind words.
              JERSEY IRON POWERLIFTING
              198 pro
              775 575 630 @198 1980 multiply
              650 415 575 raw
              650 Bench only [email protected](212)
              840 650 650 best lifts @220

              Comment


              • #8
                10/10 Shoulder work

                Push Press
                95x10
                135x5 x5

                Seated DB Press
                60s x12
                70s x12 x2

                BB Shrugs
                445 x10 x3

                DB Side Raises
                30s x12
                35s x12 x2

                Cable Front Raises
                3x20 each side

                Miniband Pullaparts
                3x30

                Cable Upright Rows
                3x15

                Want to use this day for awhile soley as a shoulder day until I get my strength back up to normal. I have an impingement in my right shoulder that keeps me from locking out overhead presses(i cant even extend my arm straight over my head). Complications from my 11 day hospital stay. Ill be doing alot of mobilty work to hopefully fix that in time.
                Hence the light OH pressing. The weight is very light, but i cant lock it out on a strict press, so I had to use a little leg drive, not much though. Shrugs felt ungodly heavy. Havent done them in awhile. Its gonna take time to get back up to 600+ on them.
                JERSEY IRON POWERLIFTING
                198 pro
                775 575 630 @198 1980 multiply
                650 415 575 raw
                650 Bench only [email protected](212)
                840 650 650 best lifts @220

                Comment


                • #9
                  Heres vids of my lifts from my last meet in July. I made a pretty big weight cut to make 198, and couldnt get all the weight back on. So because I was weak and my gear was loose, I had to lower my squat opener from 825 to 775, and my bench feom 605 to 575. Lesson learned. But still hit a pr pull
                  Squat Opener 775
                  http://www.youtube.com/watch?v=YhpiNVywej4

                  Bench opener 575
                  http://www.youtube.com/watch?v=R-eNcDYOC34

                  Pull 630
                  http://www.youtube.com/watch?v=SDmqnvVQLXE
                  JERSEY IRON POWERLIFTING
                  198 pro
                  775 575 630 @198 1980 multiply
                  650 415 575 raw
                  650 Bench only [email protected](212)
                  840 650 650 best lifts @220

                  Comment


                  • #10
                    10/12 Squats

                    Box Squat
                    145x5
                    235x5
                    325x5
                    Add loose Briefs
                    415x3
                    505x3
                    555x3
                    555x8 (all out but left 1 maybe 2 in the tank)

                    Front Squats
                    270x5
                    320x5
                    360x5

                    Conv Speed Pulls against Quaded minis
                    205x1 x10 (30sec rest between)

                    Pull down Abs
                    140x12 x3

                    First time in briefs since the meet. Fitting pretty loose from the weight loss. Strength is coming back nicely. Reps were pretty easy. Adding a little weight each week to the front squats. They felt strong too.
                    JERSEY IRON POWERLIFTING
                    198 pro
                    775 575 630 @198 1980 multiply
                    650 415 575 raw
                    650 Bench only [email protected](212)
                    840 650 650 best lifts @220

                    Comment


                    • #11
                      10/14 Bench Cube wk 1 Reps

                      135x10
                      185x5
                      225x5 x2
                      285x5 x3 (70%)

                      Close Grip 2brd
                      245x15 x2 (60%)

                      Wide Pulldowns
                      180x15 x4

                      Weighted Dips
                      BW+45 x20 x3

                      Hammer Curls
                      50s x12 x3

                      Doubled miniband pushdowns
                      100 reps total

                      Miniband Pullaparts
                      1x50

                      Im going to run Cube for Bench. Basing the numbers off 405. Even though my strength isnt all there yet, it shouldnt take long to be 100%. Weight felt pretty good today, but my form felt off. Kept changing things each set. Also, im giving serious thought to doing a raw meet probably in January. Ive been thinking about it alot, and since all my gear needs to be taking in, might as well get some raw numbers on the board. Its been awhile since I did one. Id like to see at least a minimum of [email protected] Very doable.
                      JERSEY IRON POWERLIFTING
                      198 pro
                      775 575 630 @198 1980 multiply
                      650 415 575 raw
                      650 Bench only [email protected](212)
                      840 650 650 best lifts @220

                      Comment


                      • #12
                        10/16 Deads

                        Raw
                        Sumo
                        135x5
                        225x5
                        315x2 x3
                        405x2 x2
                        455x2 x2
                        Conv
                        315x1 x3
                        365x1 x3
                        365x5 x3

                        Front Squats
                        270x5
                        320x5 (knees were hurting, so called it)


                        DB Rows
                        120s x10 x3

                        Pulldown Abs
                        3plates x12 x2

                        Still building back strength. 455 was a little sluggish. Frustrating, but expected.
                        JERSEY IRON POWERLIFTING
                        198 pro
                        775 575 630 @198 1980 multiply
                        650 415 575 raw
                        650 Bench only [email protected](212)
                        840 650 650 best lifts @220

                        Comment


                        • #13
                          10/17
                          Was aching all around today, so took it easy at home and did a bunch of high rep DB stuff to get some good blood flow. Squats tomorrow instead of Saturday. Work calls.
                          JERSEY IRON POWERLIFTING
                          198 pro
                          775 575 630 @198 1980 multiply
                          650 415 575 raw
                          650 Bench only [email protected](212)
                          840 650 650 best lifts @220

                          Comment


                          • #14
                            10/18 Squats

                            135x5
                            225x5
                            315x5
                            365x3
                            405x3
                            455x3
                            405x8

                            100lb KB Swings
                            3x15

                            Reverse Hyper
                            6plates x12 x3

                            Cable Ab Pulldowns
                            16x10
                            150x10 x2

                            455 set was pretty tough. I can still feel the weakness in my lower back and hips. Slowly but surely getting there.
                            JERSEY IRON POWERLIFTING
                            198 pro
                            775 575 630 @198 1980 multiply
                            650 415 575 raw
                            650 Bench only [email protected](212)
                            840 650 650 best lifts @220

                            Comment


                            • #15
                              10/21 Bench

                              135x5 x2
                              225x5 x2
                              275x3
                              315x3 x5

                              Weighted Dips
                              BW+45 x20
                              BW+90 x15 x2

                              DB Rows
                              150x8 x2 each side

                              Rope Pushdowns
                              150x20 x2

                              Rope Overhead Tri Ext
                              150x15 x2

                              Pec Deck
                              160x15 x3

                              Presses moved pretty good.
                              JERSEY IRON POWERLIFTING
                              198 pro
                              775 575 630 @198 1980 multiply
                              650 415 575 raw
                              650 Bench only [email protected](212)
                              840 650 650 best lifts @220

                              Comment

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