Yardie Power Version 2.0

[BPP]

UPDATED:

I am 22 years old. After spending a few years competing in strongman I am currently allowing my body to heal some lingering injuries. On top of that I am back interested in and doing bodybuilduing. I have been cutting and am currently down about 31lbs since starting.

current maxes:
Squat -385(havent gone heavy since before I tore my tib anterior in April)
bench -270
deadlift -475(haven't been DL'ing due to pissy lower back)
overhead- 280(viking press)




well folks, FINALLY time for a new journal(other one expired almost 5 months ago LOL). The update on my shoulder is in the last journal. I have decided, as I've said before, to bring up overall body strength, conditioning and athleticism before doing a strongman contest again. Therefore, this offseason, my gym time will be based around powerbuilding. I have the bodybuilding bug again, and am giving in. besides for strongman, I am conditioning for the police academy as well.

Role models for this offseason: Brock Lesnar, Johhny Jackson, HHH, Mariusz

expect lots of heavy compounds, event training, cardio, shoulder rehab, bodybuilding assistance movements and just a hell of alot of blood, sweat and tears

without further adeui, LET'S GET IT ON!


9/29 Back/Bicep/Forearm

CG Cable Row:90x12, 120x12, 150x12, STACK(200) x 8

Deadlifts: 135x8, 225x7, 315x6

str8 arm cable lat pulldowns: 70x13, 90x12, 100x8

CG Rev Grip Lat Pulldowns: 80x10, 100x10, 110x10

Cambered Curls: 45x10, 65x10, 75x8

Alt DB Curl: 25x10, 30x10, 35x8

seated DB Forearm Curls: 25x15, 30x1, 30x15(pr)

Cable Curls: 70x15, 80x11(failure)

NOTES:
-CGs were VERY easy and great form today!
-deads were SOO light! was EXPLODING each rep up, felt great
-str8 arm lats got a huge burn in the lats goin, really hit em well
-pulldowns aggrivate my shoulders, always have, took it easy with them
-cambered curls were HEAVY today
-alt DBs annihilated my biceps, these got hard at the end
-DB forearm curls were a first, had always used BB...these got a huge pump and burn, felt great
-cable curls were a nice bicep finisher
-overall very pleased so far. Easing into the higher volume/sets, failure/near failure, and mind-muscle connection/tension concepts of BBing again..gotta get used to this again hehehe

Overall Grade: B

Workout Time: 0:56

Weight: 271

[Fullback_45]

I loveing it already! Great change of pace bro. Goodluck accomplishing all your goals, better keep the pics updated aswell!

[big_baller]

Change is always good.

Mixing it up makes things more fun, where do you see yourself in 2 years with the strongman scene?

[BPP]

dunno, main focus right now is police dept

2 local departments are hiring..written and physical exams in November

so by then I must be above:


Vertical Jump: 16"
1.5 mile run: 16.28
300M run: 71seconds
Pushups: 25
Situps(60sec): 29

[big_baller]

looks do-able.

So your going to be a cop?

[Pro]

Are there any college degrees needed to work at a police department?

[BPP]

yes, going to be a cop

no, HS degree is all that most require, altho they like to see a college degree, esp. crim justice. You also have to be certified thru a police academy.

[AMG]

Nice workout.

Good luck with your new goals.

[John Promise]

dunno, main focus right now is police dept

2 local departments are hiring..written and physical exams in November

so by then I must be above:


Vertical Jump: 16"
1.5 mile run: 16.28
300M run: 71seconds
Pushups: 25
Situps(60sec): 29
that doesn't sound too difficult...

[twista]

that doesn't sound too difficult...


no, it's actually kind of distrubing that the minimums are so low.

[BPP]

10/1 Legs

Squats: 45x15, 95x10, 165x8, 205x8, 185x12

Leg press: 440x12, 575x10, 720x8, 800x5

Leg Extensions: 87.5x12, 112.5x10, 150x8(failure)

Standing Calf Raise: 270x15, 360x15, 460x8(PR!)***, 320x20

Lying Leg Curls: 87.5x10, 112.5x10, DROPSET:(150[stack]x4, 125x4, 100x6)

NOTES:
-squats felt very heavy, lower back was still hurtin from DLs, worked on going slow and with a good burn in the quads...really focused heavily on form and quad use today and it showed
-leg press went heavier than I have in years, really hit the quads hard again, started getting hard to walk now lol
-leg ext finished the quads...after these walking was fun....
-calf raises were nice today, felt easy and strong..altho my trap feels like a cramp right now LOL....the *** is beacuse IT CANT HOLD MORE WEIGHT! its plate-loaded, and I filled it with 45's and a 5.....theres no other arms to hold weight..so I MAY be able to fit 10's instead of 5's on for 470, but thats it....lol, onto a new calf exercise I guess?
-leg curls hit the hammies hard as usual, I like these...drop set was brutal, hadnt done that in awhile

Overall Grade: B

Weight:269

Workout Time: 1:09

[big_baller]

I see the body weight is coming down........any targets? 250?

[BPP]

thx guys

target = lean, ripped look and some abs, want to stay well above 200 tho

todays an off-day...spent the night/morning with the gf, and then went and got my "OVERCOME" tattoo finished this afternoon...tonight playin DD for a friends 21st...its great, I barely drank before, but not being able to bc of my shoulder meds has gotten ppl off my back...so im not pressured at ALL while cutting which is good

lost 5lbs the first week of the cut, a friend said he noticed in my face some less water weight and a bit leaner face

also did some posing today, im actually growin some lats for once, and found some nice vascularity in my upper chest just BEGGING to bulge out after a few weeks of cutting

[RiNgMaSteR]

Nice looking workouts man! Good luck with the police! I would love to be a cop, i have a frined who is in the police explorers thing and goes on ride alongs all the time. Hes obsessed with it. Anyways good luck man! Peace.

[BPP]

10/5 Cardio and Rehab #1

1 mile run: ~10min

Corner Strecth: 5 sets x 20 sec

Upper trap stretch: 10x10

Scapular retraction: abduction(prone): 2 x 10

""""":""/extension(""): 2 x 10

Towel Stretch w/ interior rotation: 10 x 10

NOTES
-rehab was average, nothing of note
-the mile sucked...definately can't wear those shoes again for running, will try a different pair next time...took it easy, just getting back into runnin...bc of the shoes my calves/lower back hurt by the end, but got thru easily....polcie standards are 1.5miles at about a 12min 36 sec mile pace...so im well ahead of where I need to be

[big_baller]

Posing??? Whats going on with the future world strongest man?

[BPP]

new tattoo on left rear tricep

[BPP]

10/6 Biceps

Alt DB Curl: 20x15, 30x8, 40x8, 45x7

Cambered Curls: 55x8, 65x8, 75x8, 85x5

Hammer Curl: 55x7, 45x8, 40x8, 45x6

1-arm Cable Curl: 30x8, 40x8, 40x6, 30x8

NOTES:
-alt db curl felt strong today, got a solid bicep/forearm burn
-cambered curls felt strng, got a great pump at the top of the rep
-hammer curls got my HANDS burning?? wtf
-1-arm cables hadnt done in years, these were lower/leaning style(See Dorian yates)...felt solid, great finisher...had veins I forgot I had coming in in my forearms :)

Overall Grade: A-

Time: 38minutes

Weight: 271lbs(post dinner)

[BPP]

10/11 Workout 1: Police Physical Work

Situps: 27 in 60sec

Pushups: 30 consecutive(no time limit on these)[/b]

-just did some quick, no-warmup, cold evaluations of where I'm at. Pushups would've easily passed, situps were about right on what I need. These 2 I should be good with. Vertical jump I know I have. Now just gotta work witht he 1.5 mile run and 300M dash.

curent weight: ~266

[Fullback_45]

Good work as of late bro. Comeing off the weight aswell i see. Bis's are strong. Can't wait to see you blow this physical trainting requirements away!

[big_baller]

Whats your vert Prop?

[RiNgMaSteR]

You know, you should consider getting Stewart Smith's Guide to navy seal fitness. He has some great pt workouts in there and knows how to make guys in shape to ace PT tests. Good luck man!

[AJ010]

You'll pass with flying colors

[BPP]

10/13 Push

Seated DB military: 25x10, 40x8

Bench: 115x10, 125x21

Incline DB Log/incline DB bench supersets: (reg/log): 35x8/35x6 ; 45x8/45x6 ; 60x7,60x1

Push press: 105x6, 135x6, 115x11

Dips: BW x 4

Tri Rope Pushdowns: 70x10, 60x10

Concept II Rower: Level 6 x 1000M x 4:25.5

NOTES:
-seated DB hurt my LATS today!? shoulders and lats are sore from pushups methinks
-bench was just some rep work to work towards pushup test
-incline DB then log was supersets of the 2 grips, good endurance work and upper chest pump, about the ONLY thing that felt good today
-on dips, they felt heavy, but also the grip on the station they have was ****
-pushdowns sucked today, worst theyve felt in YEARS
-Concept II rower was good, got a nice pace going, and worked on rythm and breathing technique
-overall ****ty workout, started with losing my student ID and having to go BACK home and get my roomates to sneak in..damnit

Overall Grade: D

current weight: 267

[Fullback_45]

Good workout none the less bro. Sounds like an off day from the start.

[BPP]

10/21 Police Physical Prep

Bench: 45x20, 95x15, 135x27(pr), 155x18(pr)

JM press: 135x8, 135x6

V-grip Tri Pushdown: 90x10, 100x8

Concept II Rower: Level 4 x 600M x 2:29.1

NOTES:
-was cardio prep and prep for the pushup test, which I should have easily
-bench was pretty solid/quick, especially 135...could've restted and kept goin, but already was past the 25 required on pushups
-JM press were weak today, tri's were prolly heavily worked on my solid guarded form benching
-pushdowns same as jm
-rower was good, started and finished overly quick, paced the middle, worked on mental aspect and breathing

Overall Grade: B

Current Weight: 261(on full stomach, was 257 last night)

workout time: :20

[big_baller]

Losing the weight big man!

[AJ010]

Good job on the weight loss! I bet you feel much healthier and leaner :)

Great job on the PRs!

[Fullback_45]

Hell yea bro! Leaning up nice and slowly.

[BPP]

10/22 Police Physical Prep: Cardio

~1 Mile Run: 13 minutes(including walking warmup)

~100M sprints 6 100M sprints(see below)

~300M run: 75 seconds

SETUP:
Mile: It was an indoor track, where 1 mile = a bit over 9 laps. I walked the first lap and a quarter or so as a warmup before starting into a light jog, then gradually sped up, was not worried about time here

sprints: I walked 1 lap in between the mile and this, then I would all-out sprint the straightaways, then walk the turns(so about 1:1 sprint to walk ratio) for a total of 6 sprinted straightaways

300M: I walked 2.5 laps before this, then Ran what I figured to be roughly 300M as best I could tell doing some quick math. I did the first 200M or so in like 60seconds, so sprinted the rest in. This was very close to passing even after all the above, I'm happy with that.

-Overall pleased, I really got my breathing down VERY good today, and worked on form and mental push. very happy with today(thanks heisman!)

Overall Grade: B+

Weight: ~261

Workout Time: ~ 0:35?

[BPP]

10/25 Cardio

3/4 Mile Run

3 100M sprints


total time: 10 min

NOTES:
-bought nice new running shoes + inserts, and they felt AMAZING!!
-thought the loop I did was longer til I measured it with the car, whoops, meant to do 1 mile...o well, felt good
-back and legs felt great for the run! shoes rule! Note to self: beef stroganof 1 hourbefore running doesn't sit well in the stomach = cramps
-sprints were'nt that great bc they were on grass, but got em done
-tomorrow doing the complete 1.5 mile loop

Grade: C

[Fullback_45]

Descent cardio today. Get yourself a pare of cheap cleats to sprint in and you'll tear that grass to ****.

[AmateurWrestler]

Nice cardio woman. Test out the 1.5 mile!!!

[BPP]

10/26 Police Prep: Situp Test

Max 60second situps: 34(pr!)

NOTES:
-29 is the requirement, I had 34 with a few seconds to spare(set a song to play the last 1:00)
-old pr was ~26
-feelin better and better abt the physical
-didnt do the 1.5 mile today bc 1) was busy gettin my physical at the doc and with fire stuff, 2) slept with a pillow 1/2 way under my lower back, which made it hurt
-back to running tomorrow when im back on campus, gonna work with the 300M tomorrow prolly

Overall Grade: A

current weight(measured by doc): 260(with pager, phone, shoes, etc on)

[RiNgMaSteR]

Little advice...

On situps the key is to pace yourself alot of people do them to fast and get worn out just do 1 every couple seconds and you will pass easy.

For a good track workout i would try sprinting a lap, then jogging a lap, keep doing that for 1 mile or so or if thats to hard then just sprint, walk, etc. Good luck man and peace!

[big_baller]

Getting into shape big man!

[AmateurWrestler]

Keep at it bro.

[BPP]

10/28 Delts, traps, forearms

Push Press: 45x15, 95x6, 115x5, 155x5, 185x3

DB Side Lat: 20x10, 25x10, 30x8

DB Shrug: 65x12, 75x10, 80x10

DB Forearm Curls: 30x10, 30x12

Concept II Rower: Level 5 x 600M x 2:26.7

NOTES:
-Shoulders have been achy lately, and usually that happens when their not worked out...for some reason the bothersome shoulders LIKE to be worked :dunno:
-push press felt ok for not having done them in weeks
-side lats hadnt done in years, were ok...
-shrugs felt good, had about a 3 second hold at the top and very slow up and down reps
-forearm curls really got a good pump as usual
-rower was good, just doin some lighter cardio today, somethin dif than the running as of late
-due to a presentation I cant get out of, i cant take the merrillville exam, so Im going with my #2 choice, Cedar Lake, which means the standards are lower:
21pushups
24 situps
13.5" vertical
82sec 300M
18:56 1.5mile

Current Weight: 260

Workout Time: 0:31

[AmateurWrestler]

Kickass lifting bro, solid push presses.

[big_baller]

Awesome push presses mate.

I hope you don't mind but can i ask you a few questions about them.

Are your wrists bent backwards?

How far do you go down for leg drive...1/4 way?

Does it have to be in a squat position or can you start in like a lunge?

Does the bar end up directly over head?

sorry for the questions, i just need help on them.

[BPP]

Awesome push presses mate.

I hope you don't mind but can i ask you a few questions about them.

Are your wrists bent backwards?

How far do you go down for leg drive...1/4 way?

Does it have to be in a squat position or can you start in like a lunge?

Does the bar end up directly over head?

sorry for the questions, i just need help on them.

thanks

wrists are bent a bit

leg drive i go down comfortably

squat position

yes, directly overhead

[BPP]

11/3 POlice Physical prep

1.5 Mile run: ~17.5 minutes

NOTES:
1) I hurt today, woke up sore, damn matress
2) my lungs hate cold air running
3) Don't eat footlong seafood subs 2 hours before running
4) Dont have alot of milk in the hours before running
5) must keep a conscious check on my breathing patterns and running flow

-started off feelin crappy, pushed thru anyway
-walked abit after the first half mile, as started too quick for the cold air
-developed a cramp and nausea about a mile in thanks to today's food intake
-ran very hard the last leg(maybe quarter mile?) to finish strong and about lost my lunch at the end of it
-saturday lunch will be 12-1pm, physical test starts at 4pm
-1.5 mile run max time = 18:56

Overall Grade: C-

[JackBags]

you're a warrior man, keep up with the good progress, you are doing quite well... and no, I am not just saying that, you're really doing a good job!

[big_baller]

When i was training for bball the first day of hardcore cardio in a long time i cained myself. I pushed myself so friggin hard. Then the cardio sessions from that point on didn't seem so bad.

So all in all, things will get better from this point on.

[BPP]

11/6 POLICE PHYSICAL AND WRITTEN

Written exam: Passed easily, I think I was in the top few

300M: ~69seconds 11th out of 11

Pushups: 35, 6th/11

Situps: 29, ~7th/11

Vertical Jump: Passed(pass/fail)

1.5 Mile Run: 17:19, 8th/11

NOTES:
-Written was pretty easy, everyone passed, some cut it close
-300M sucked, legs felt like jello...I didn't eat breakfast, didn't feel good, but got thru about 2 seconds behind the pack
-pushups I just went until I had to rest then stopped, could've kept going but wanted to save energy
-situps I got well above where I needed and stopped...afterwards my abs and pecs were killing me
-vertical jump I passed, nothing special...legs sucked
-the mile and a half sucked from the start....after 1 lap I was huffin and puffin, legs hurt, I hurt, I did NOT want to run, and felt slow and horrible
-at the halfway point(3 laps) I was 8:50 in, on pace....gave me new hope
-I was at 15:50 after the 5th lap, had 3:06 to do my last lap....I ran the first part nad the curve, rapidly walked a bit of the straightaway to get my breath ready, jogged the curve, and then SPRINTED coming out of the curve til the end to show them effort....crossed the line and barrel rolled into the grass to rest lol. 3 SKINNY young guys finished behind me by about a minute, made me feel good :D
-they'll let me know this week when my interview is, then theres 2 stages of interviews
-EVERYONE passed written and physical, the first time they had remmebered that happening
-after hiring, you do your basic, your classes, and field training...then they send you to the academy! as a reserve! which I found very cool and makes it worthwhile

Overall Grade: B

[John Promise]

Nice! doesn't sound as easy as you thought, but you pushed through it and did better than some of the others...

always hated running the mile in gym class. Mainly cause I was out of shape and couldn't run, but secondly because running laps sucks...you finish one, then there's another waiting for you.

[Fullback_45]

Congradulations Proppy!!! Great job, one step closer to wearing that badge and number.

[big_baller]

Good job mate!

Will we be seeing your video coming out where you balance your life with strongman stuff and having a full time job as a cop?

Or has that idea been taken? ;)

[BPP]

Good job mate!

Will we be seeing your video coming out where you balance your life with strongman stuff and having a full time job as a cop?

Or has that idea been taken? ;)

lol :D

thanks guys!

[AJ010]

Yardie The Cop!!!!

[BPP]

the police dept i applied for, they went to and interviewd my neighbors and fire dept saturday aboutt me and called my mom today to ask how my family felt

the cop this AM told my mom they'd let me know via letter by the end of the week when my interview is

the chief of police called a few hours later and left a message saying my interview is sat at 1130 at the station, should last 15min...sounds like I made an impression :D

prt that sucks is its at the exact same time as the IU-Purdue big rivalry game...and its my senior year at purdue, so my last PU-IU game :(

[BPP]

11/15 Biceps and Triceps!

CG bench: 45x15, 95x10, 135x8, 165x6, 185x5

Alt DB Curls: 25x10, 35x8, 40x6, 45x4

DB overhead EXT: 70x12, 80x10, 90x6, 95x4

Cable Curls/Tri Pushdowns SUPERSETS: 60x10(80x10), 70x10(100x10), 80x10(120x10)

DB hammer Curl DROPSET: 40x6->35x5->30x5->25x6

NOTES:
-All sets down with 30-45 seconds rest, very fast pace, got a huge sweat goin this way and an UNREAL pump
-CG bench got my upper body loose and warmed my joints up, felt pretty solid here
-Curls felt AWESOME for not having done em recently, solid form and great pump
-overhead ext were ok
-the supersets made my arms feel about 21" around, just incredible pump
-DB hammer dropset at the end of each DB felt like my biceps were gonna rip thru my skin, very cool
-overall very pleased since its been ike 5 weeks since ive worked out regularly...given my body a very nice break to heal up and im back and havent really lost a step, its great!
-very nice to have dropped 20lbs of mostly fat...waist size dropped, yet arms are just as big and strong :D

Overall Grade: B

Workout Time: 28 minutes

current weight: ~255

[BPP]

11/17 Power Meet Run-THru

Squats: 45x12, 95x8, 145x5, 225x1, 315x2

Push Press: 45x12, 115x5, 165x2, 200x1, 220x1/2

Deadlifts: 135x5, 315x2, 375x1

NOTES:
-December 11th Strongman-Powerlifting hybrid Power Meet PR day/exhibition. I'm competing i think :) Events: Max Log clean and press, max DL, max box squat
-squats were great form and below // easily...best these have felt in a long time, solely on the quads...YAY for better form :) ALso noticed my belt fits ALOT looser than last month..yay for cutting, almost time to tighten it a notch
-push presses were solid for having VERY sore triceps....220 was close, it was the leg drive that failed in transition not the lockout...I will be at 225+ push press by XMAS, guaranteed
-Deads were quick bc gym was closing, and no chalk again made for a slick grip on the ****ty bars, hence the numbers

Overall Grade: B

Workout Time: 29 minutes

Current Weight: ~257(full stomach)

[RiNgMaSteR]

Workouts look solid man! Good luck with being a cop!

[big_baller]

Whoa your push press workout looks like my last one.

Great work by the way.

[BPP]

12/1 Push

DB bench: 35x15, 50x10, 60x9

Seated DB military(log grip): 35x8, 50x6, 55x8

Incline Bench: 95x8, 125x8

DB overhead Ext: 70x10, 85x10, 95x10, 110x2(PR!)

CYbex Overhead Press(log grip): 125x8, 150x4

cybex 1/2 ROM lockouts: 162.5 x 6

Tri Pushdowns: 90x12, 120x8, 130x5(fail)

Low cable chest crosses: 30x10, 40x8, 30x10

NOTES:
-First workout in a few weeks, been busy and slacking
-db bench wasfirst time doin these since my shoulder popped! Felt so so so stayed lighter
-db militarys were almost 90degree, so alot higher angle than my typical inclien DB logs....felt ok...whole workout was really based on the log press today
-incline bench felt horrible, ixnay the inclinenay
-DB overheads felt GREAT!!! Had wanted to do these for like a week....hadnt done them in WEEKS yet STILL HIT A PR!!!!!!!
-first time using the cybex...pressing muscles were dead already by this, so hence the lower weights....did the 1/2 rom lockouts bc it was smae grip width and pressing angle as a log press, so worked my log lockouts
-tri pushdowns finished my tri's nicely, smoked em
-cable chest was inspired by Ruhl's vid pics, hadnt done these in like 2 years..HUGE chest pump!!!
-overall gr8 workout for the layoffs recently

Overall Grade: B-

Workout Time: 1:05

Weight: ~260

[big_baller]

Slacking? Doesn't sound like you big man!

Good workout regardless.

[BPP]

12/11/04 Atlas Stones

My big stone(250-270ish?) x lap x 7

NOTES:
-at 9pm in Indiana, it's COLD. Just did some lap work, punishment for missing the powermeet today....roomie's band played a gig last nigth, and we hosted the afterparty....went to bed about 730am, meant to get up at 10am...but accidentally set my alarm for 10 PM...so i slept thru it :( But glad to see I can still lap this stone for reps

[RiNgMaSteR]

12/1 Push

DB bench: 35x15, 50x10, 60x9

Seated DB military(log grip): 35x8, 50x6, 55x8

Incline Bench: 95x8, 125x8

DB overhead Ext: 70x10, 85x10, 95x10, 110x2(PR!)

CYbex Overhead Press(log grip): 125x8, 150x4

cybex 1/2 ROM lockouts: 162.5 x 6


Tri Pushdowns: 90x12, 120x8, 130x5(fail)

Low cable chest crosses: 30x10, 40x8, 30x10

NOTES:
-First workout in a few weeks, been busy and slacking
-db bench wasfirst time doin these since my shoulder popped! Felt so so so stayed lighter
-db militarys were almost 90degree, so alot higher angle than my typical inclien DB logs....felt ok...whole workout was really based on the log press today
-incline bench felt horrible, ixnay the inclinenay
-DB overheads felt GREAT!!! Had wanted to do these for like a week....hadnt done them in WEEKS yet STILL HIT A PR!!!!!!!
-first time using the cybex...pressing muscles were dead already by this, so hence the lower weights....did the 1/2 rom lockouts bc it was smae grip width and pressing angle as a log press, so worked my log lockouts
-tri pushdowns finished my tri's nicely, smoked em
-cable chest was inspired by Ruhl's vid pics, hadnt done these in like 2 years..HUGE chest pump!!!
-overall gr8 workout for the layoffs recently

Overall Grade: B-

Workout Time: 1:05

Weight: ~260

Nice workout but why only 60's on flat then you kill 125 on the incline strong shoulders or what? Or did you just go easy on the flat db presses?

[RiNgMaSteR]

Nice pics man!! You have gained a ton of weight since then huh?

[Fullback_45]

You'r like two different people. Forgot just how much weight you actualley put on! Congrats with the police job bro, stay safe and best wishes!

[81Ort]

"-Shoulders have been achy lately, and usually that happens when their not worked out...for some reason the bothersome shoulders LIKE to be worked :dunno:"

I feel the same way. If I take a week or two off mine will ache a lot.
If you need extra motivation for your running just think about those cheerleaders downstairs from you!

[Mr Beer]

Those pictures were like looking at two totally different guys - one a boy, the other an all-in wrestler. If it wasn't for the tats, I'd have trouble believing they were of the same person.

[BPP]

Those pictures were like looking at two totally different guys - one a boy, the other an all-in wrestler. If it wasn't for the tats, I'd have trouble believing they were of the same person.

lol thanks

[BPP]

"-Shoulders have been achy lately, and usually that happens when their not worked out...for some reason the bothersome shoulders LIKE to be worked :dunno:"

I feel the same way. If I take a week or two off mine will ache a lot.
If you need extra motivation for your running just think about those cheerleaders downstairs from you!


weird ain't it??

ah, they moved out!!! that apartment has been vacant this year

[big_baller]

crazy change big man. You can really see the thickness difference. The first pic looks like one of those teen bodybuilders (no offense), then the second pic looks like a friggin animal........good job!

[BPP]

thansk bro :)

btw everyone, I GOT THE SPOT

say hello to the newest Police Officer :D

[IronBender800]

Congrats man! Thats some sweet ****.

[big_baller]

congrats big man!

[AJ010]

Yardie The Cop!!!!


Now I can say it :D


YARDIE!!!!!!!!!!!!!!!!! THE!!!!!!!!!!!!!! COP!!!!!!!!!!!!!!!!!

[BPP]

12/31 Events

Tire Flip: Tire* x 100ft

Atlas Stone: Stone* Load x 2, Lap x 8

NOTES:
-Had 5 firecalls last night, didn't get to bed until the last one ended at 9:15am. Meant to go to Illinois to train, but never woek up til 330pm with another call :(
-Tire was full of ice and water felt like about a 350lb tire today, was a warmup
-stone I got loaded twice, which was a PR, and lapped it a bunch as well...also made a nice dent in the concrete driveway :D

[BPP]

pics

[2THICK]

pics
Its pics like that that make me glad I am a powerlifter. Hardcore.

[big_baller]

I wish i had access to tires and stuff, it looks so awesome and feels like a true test of strength.

Great job big man

[Pridg01]

good job.

[Fullback_45]

Nice pics Proppy!

[Porky]

poppa u have the best journal title ever.

"saga of a yardie" makes me giggle

sounds sweet to the ear

[BPP]

poppa u have the best journal title ever.

"saga of a yardie" makes me giggle

sounds sweet to the ear

thanks :D

[DieselWeasel]

BPP: Those Atlas Stone pics are cool. :)

What's your height?

O/T: I'm still waiting on the Farmer's Walk implements that I ordered during the last week of classes from BruteStrength.com!

[BPP]

BPP: Those Atlas Stone pics are cool. :)

What's your height?

O/T: I'm still waiting on the Farmer's Walk implements that I ordered during the last week of classes from BruteStrength.com!

he might be backlogged on orders

im 5'10

[AmateurWrestler]

Cool pics. I want an atlas stone...

[BPP]

Cool pics. I want an atlas stone...

save 100$ and you can make as many as you want

[AmateurWrestler]

save 100$ and you can make as many as you want

Do go on. :D

[BPP]

1/6 ME legs/pull + extra

*NOTE* Workout done on a free day pass at the YMCA, hence the selections...

Smith Squats: 95x10, 165x8, 225x5, 270x3

Deadlifts: 225x5, 315x3, 405x2

CG Cable Rows: 140x10, 170x8, 200(STACK) x 8

Smith bench: 115x10, 170x7, 205x5, 245x2, 275x1(PR)

Olympic Pool swimming: Freestyle x 8 laps

NOTES:
-Had a day pass figured I'd use it.
-stayed uip all night before going, so weights arent bad for that and myrecent time off :)
-Squats were kinda nice on smith for bb'ing purposes, niec quad involvement
-Deads were so so, havent DL'ed in a long while, so very happy with this weight, no chalk or anything. I asked hi if I could first bc theres no power racks and only 1 barbell that sits standing up in the corner..he's like "um, noone's ever done them or even asked to do them before...so go ahead" then everyone watched, was kinda fun :)
-CG Cable Rows I wanted to get my free day's worth rather than a simple ME Lower day(see next post) so did these...easy stuff, fun to impress
-Smith bench just had the perfect excuse to do it so did, again nice for bb'ing muscle hypertrophy, plus was fun to use a higher weight for once on bench *shrug* I think my raw normal PR of 230 will fall soon oncei get back on track
-swimming was HARD! By the 6th la or so my lats were getting sore, breathign was heavy, etc...fun tho!

Overall Grade: B

Weight: 264.5

Time: ~1:30

[BPP]

**NOTICE**

Depending on my police dept schedule, I am tentatively planning to compete in Xenia's Outback Strongman II on May 7th. I kinda modified westside to the events as my training split and more

EVENTS:
Viking Press for reps(delts, tris, legs)
Front Hold for time(delts)
Atlas Stones(back, legs)
Husafeldt Stone for distance(back, legs)
Max 18" DL(back/legs)

SO, I have decided to, as a first draft, do it as folows(days arent set, just an exam,ple to show day by day breakdown)
Mon->ME Overhead
Tue->GPP +Cardio
Wed->ME Lower
Thur->DE/assistance Overhead
fri->DE/assistnace lower
Sat->Events + grip
SUn->rest

now I'll explain....lower = back/legs. Example of each day:
ME overhead->Push Press, Incline Bench OR DB log(alternate weeks), a compound Tricep movement, abs

DE/asst overhead->Incline bench or db log(alt with ME), some sort of tricep endurance work, front DB/BB/Plate raises supersetted with timed holds, another upper body exercise

ME Lower-> 18" DL and Squat, or FUll DL and zercher squat(alt weeks), Shrugs, abs

DE/asst Lower->Calf work, Ham work, Quad work, Bicep work

GPP/Cardio->Sprints, Jogs, but mostly tire flip, tire drag, or sandbag work


Thoughts/comments are welcome, however I am pretty sure this will work out quite well as the contest breaks down pretty evenly into those 2 categories. I plan to get down to 231 or under and compete as a Lightweight as well.

[AmateurWrestler]

**NOTICE**

Depending on my police dept schedule, I am tentatively planning to compete in Xenia's Outback Strongman II on May 7th. I kinda modified westside to the events as my training split and more

EVENTS:
Viking Press for reps(delts, tris, legs)
Front Hold for time(delts)
Atlas Stones(back, legs)
Husafeldt Stone for distance(back, legs)
Max 18" DL(back/legs)

SO, I have decided to, as a first draft, do it as folows(days arent set, just an exam,ple to show day by day breakdown)
Mon->ME Overhead
Tue->GPP +Cardio
Wed->ME Lower
Thur->DE/assistance Overhead
fri->DE/assistnace lower
Sat->Events + grip
SUn->rest

now I'll explain....lower = back/legs. Example of each day:
ME overhead->Push Press, Incline Bench OR DB log(alternate weeks), a compound Tricep movement, abs

DE/asst overhead->Incline bench or db log(alt with ME), some sort of tricep endurance work, front DB/BB/Plate raises supersetted with timed holds, another upper body exercise

ME Lower-> 18" DL and Squat, or FUll DL and zercher squat(alt weeks), Shrugs, abs

DE/asst Lower->Calf work, Ham work, Quad work, Bicep work

GPP/Cardio->Sprints, Jogs, but mostly tire flip, tire drag, or sandbag work


Thoughts/comments are welcome, however I am pretty sure this will work out quite well as the contest breaks down pretty evenly into those 2 categories. I plan to get down to 231 or under and compete as a Lightweight as well.

I like the way things are set up bro. And great workout today as well! :)

[big_baller]

**NOTICE**

Depending on my police dept schedule, I am tentatively planning to compete in Xenia's Outback Strongman II on May 7th. I kinda modified westside to the events as my training split and more

EVENTS:
Viking Press for reps(delts, tris, legs)
Front Hold for time(delts)
Atlas Stones(back, legs)
Husafeldt Stone for distance(back, legs)
Max 18" DL(back/legs)

SO, I have decided to, as a first draft, do it as folows(days arent set, just an exam,ple to show day by day breakdown)
Mon->ME Overhead
Tue->GPP +Cardio
Wed->ME Lower
Thur->DE/assistance Overhead
fri->DE/assistnace lower
Sat->Events + grip
SUn->rest

now I'll explain....lower = back/legs. Example of each day:
ME overhead->Push Press, Incline Bench OR DB log(alternate weeks), a compound Tricep movement, abs

DE/asst overhead->Incline bench or db log(alt with ME), some sort of tricep endurance work, front DB/BB/Plate raises supersetted with timed holds, another upper body exercise

ME Lower-> 18" DL and Squat, or FUll DL and zercher squat(alt weeks), Shrugs, abs

DE/asst Lower->Calf work, Ham work, Quad work, Bicep work

GPP/Cardio->Sprints, Jogs, but mostly tire flip, tire drag, or sandbag work


Thoughts/comments are welcome, however I am pretty sure this will work out quite well as the contest breaks down pretty evenly into those 2 categories. I plan to get down to 231 or under and compete as a Lightweight as well.

Nice set out, very well constructed.

[AJ010]

Good luck.

[Fullback_45]

Hope your able to compete and kick some fking ass in this event this year!

[BPP]

1/11 GPP/Events

Tire Flip(*): x 150ft

Atlas Stone:
CHalk Only: Load to 35"(PR)
Slight Tacky: Load to 35" x 2

Tire Squats(**): x 2

Tire Flip: x 50ft( to put away)

Husafeldt Carry: 130lb stone x 200ft

NOTES;
* - Tire was full of ice and snow, making it heavier, this was nice
** - Tried something new...stuck my head thru the tire, and let it sit on my upper back and squatted it up...was gonna try and walk yoke-like but it was awkward, and too high for any good on squats *shrug*
-Stones sucked today...got it lapped and up to the barrel height with just chalk for the first time, but it quickly got VERY slick due to it being slushy out in the driveway, so even with tacky it was a slick stone
-husafeldt felt like crap today, just had no energy to do this, esp trudging thru the few inches of snow and slush in the backyard.

Overall Grade: D+

*note* Signing up at Gold's Gym tonight finally, so I can *FINALLY* have a gym membership again

[DieselWeasel]

You're being too hard on yourself. That workout looked better than a D+ to me.

Where did you get your tire and how heavy is it? Also, where did you get a 130lb Husafeldt stone!? :confused:

[BPP]

i got the tire from a friend's golf course, maintence had it...i think it weighs maybe 200 :dunno: but today felt more like 250-300...its way too small, its a cardio toy


my husafeldt stone is just a field stone i found in the backyard we've had all this time and I never knew lol

[DieselWeasel]

i got the tire from a friend's golf course, maintence had it...i think it weighs maybe 200 :dunno: but today felt more like 250-300...its way too small, its a cardio toy


my husafeldt stone is just a field stone i found in the backyard we've had all this time and I never knew lol

Cool. I wish I had things like that lying around in my backyard too. I'm going to go check around my neighborhood for large stones in a minute with my brother. I probably won't find anything though. :(

[AmateurWrestler]

1/11 GPP/Events

Tire Flip(*): x 150ft

Atlas Stone:
CHalk Only: Load to 35"(PR)
Slight Tacky: Load to 35" x 2

Tire Squats(**): x 2

Tire Flip: x 50ft( to put away)

Husafeldt Carry: 130lb stone x 200ft

NOTES;
* - Tire was full of ice and snow, making it heavier, this was nice
** - Tried something new...stuck my head thru the tire, and let it sit on my upper back and squatted it up...was gonna try and walk yoke-like but it was awkward, and too high for any good on squats *shrug*
-Stones sucked today...got it lapped and up to the barrel height with just chalk for the first time, but it quickly got VERY slick due to it being slushy out in the driveway, so even with tacky it was a slick stone
-husafeldt felt like crap today, just had no energy to do this, esp trudging thru the few inches of snow and slush in the backyard.

Overall Grade: D+

*note* Signing up at Gold's Gym tonight finally, so I can *FINALLY* have a gym membership again


Nice stuff bro. Bet it was cold. ;)

[IronBender800]

Hardcore workout dude!!

[BPP]

thanks guys

yes it was cold...not too bad tho, about 35 today, just above freeezing so everything was wet and slush...wore shorts and a tshirt..hands were the onkly thing cold

[AmateurWrestler]

thanks guys

yes it was cold...not too bad tho, about 35 today, just above freeezing so everything was wet and slush...wore shorts and a tshirt..hands were the onkly thing cold

Dude I ****ing hate the cold. I would have had like 2 layers of everything on plus mittens, and a beanie.

[BPP]

1/13/05 DE/ASST Overhead

Incline DB log: 25x13, 35x12, 45x10, 55x6

Iso-Wide Chest: (weights per side) 45x12, 90x10, 120x8, 135x5

Front DB Lat + Hold: (R=rep, H = hold) 15lb: Hx:05, R x 10 ; 15lb rx10, hx:05

Front DB lat + Front Plate Hold Supersets): 15x12, 35lb plate x :07 ; 15 x 15, 35 x :10

Seated Smith Overhead Lockouts:(from eyebrow) 115x6, 140x5, 135x5

CG Smith bench: 135x20

NOTES:
-and so it begins...
-DB log felt good, solid reps
-Iso-wide chest machine ive always loved, great chest pump and delt warmup
-front raise and holds sucked...holding the DBs is awkward, hebnce the switch to:
-front raise and plate hold supersets...much more natural! lots of burning in the shoulders, glad to feel em workin for once
-Overhead lockouts were weak, getting used to it again..they dont have a seat, just a low bench i use as a seat...having no back support makes it harder bc of the stabilization, hence using the smith to negate that a bit...could really see some nice tricep size while doing these :)
-CG bench reps was just a tricep finisher and to finish off the good sweat I already had goin
-overall pretty solid workout...had some bloodwork done today to see if my recent fatigure and loss of apetite and such is due to mono...well see in a few days

Overall Grade: B-

...and so it begins

May 7th. Return To Glory.

[BPP]

1/14 DE/Asst Lower

Squat Walkouts: 225x5, 365x5, 455x5, 565x3, 635x2, 705x2

Alt DB curl: 15x25, 25x12, 35x10, 40x8

Karlsen Squats: 90x10, 270x10, 405x10, 540x10

Standing Calf Raise: 180x25, 315x20, 405x15, 450x15

NOTES:
-You want heavy? you got it
-walkouts were to get my core and whole body used to moving heavy weights again....theres a group of the big guys that hang out at the gym at that time, cool as hell, but big loud guys...after 565 they came and watched and yelled for me each set, plus had 2 other guys talk to me after 705 :cool:
-alt db curls were solid, great form, felt these well
-Karlsen squats worked in with the 3 loud big guys...very very cool guys :cool: These felt GREAT, i love this exercise, very easy for me to find a solid groove in these...esp after watrching WSM 04 today with Savickas squatting all 7 kegs :) def going heavier next time
-st calf raises are plate loaded, these always leave marks on my traps hehe...it dont hold much more than this, gotta grab the 100's next time, these get a great burn going...I do them explosively ala Svend's DVD
-overall KICK ASS workout, my return to heavy :cool:

Overall Grade: A-

Current Weight = 265

NOTE:
I was Ohio's strongest firemen/cop in 2003, 2nd in 2004, and I plan to be Ohio's Strongest Emergency Worker again this year....the guy who beat me in 04, didnt compete in 03, so technically on points I'm THE cop/firemen for Ohio for the last 2 years :cool: *shrug* just some fun fact I thought of on the way home

[Porky]

awsome walkouts 705x2. damn.

a workout and a half just loading the plates i bet

[Fullback_45]

**** bro! When its time to go heavy you don't **** around! Great ass fking work!

[BPP]

haha thanks guys :) My old PR was like 815x3, so im not quite back to normal yet, BUT I WILL hit a 1000lb walkout this year....4x bodyweight :cool:

[AmateurWrestler]

haha thanks guys :) My old PR was like 815x3, so im not quite back to normal yet, BUT I WILL hit a 1000lb walkout this year....4x bodyweight :cool:

Day looked good bro. But why the heavy walkouts on DE day? Don't wanna overtrain the lower back again like last year.

[BPP]

Day looked good bro. But why the heavy walkouts on DE day? Don't wanna overtrain the lower back again like last year.

had my belt on, no lower back strain :cool:

im VERY wary of the back bro, trust me

[BPP]

pics showing the red marks from the weights i used(look ALOT worse in person, flash hides them...plus have a line bruise from the barbell across my back)

and some new back pics *shrug*

[big_baller]

ouch, some heavy weight there.......

umm whats a Karlsen squat? *embarrassed giggle*

[BPP]

ouch, some heavy weight there.......

umm whats a Karlsen squat? *embarrassed giggle*


hack squat done facing the machine, ATG

[dim3z]

beastly workouts man. cant even imagine that much weight on my back.

[Porky]

nice battle wounds right there pops. a 1000lb walkout would leave some nice marks i bet



i tried to pm u but figured i ask u here cuz ur box is full.

if its possible could you move my journal to the powerlifting journal section. i would appreciate it.

link to my journal-
http://forum.bodybuilding.com/showthread.php?p=4633457#post4633457

have a good 1 man.

[Porky]

thnx man. fast acting mod to the rescue.

[AJ010]

DAMN NICE WALKOUTS!!

I'll race ya to the 4x bodyweight walkout! ;)

I dont have enough weight though :p

[twista]

i like the walkouts, bro. keep it up!

[BPP]

Have not been lifting. First 2 weeks of police training are 5 days a week, not 3. I started school AND police training this week, and it has made for a MESS of free time...

1/21 Events

Sandbag Press: 70lb bag x 15

Field Stone Clean and press: 120lb stone x 3, 120x6, 120x11(pr)

Sandbag press: 70x30

NOTES:
-saving body for next 3 days of police training, which are all Physical Tactics....handcuffing, hand to hand combat, takedowns, joint amnipulation, strikes, etc. I have 8 hours of that monday and tuesday, so just wanted to get some press work in, wanted to field stone press for awhile :)
-Stone was icy, hence the first set of 3 getting accustomed..then went and got gloves with traction so it didnt slip and kill me, and went better
-solid workout, can feel it in the anterior delts and chest
-for anyone who's done these or not, stones are MUCH harder to press than a barbell, hence this 120 is like a much heavier BB
Overall Grade: B

[big_baller]

I hear you on stones being heavier than a barbell.

The takedowns and other police training must be cool.

[IronBender800]

Good stuff man! I bet stones are waay tougher harder to hold and weight isnt evenly distributed. Keep up the good work man!

[81Ort]

Nice workout in the snow the other day. Doing husefeld work in conditions like that will make it that much easier in contest.

[BPP]

thanks guys

workouts today and tomorrow will be my 8 hour defensive tactics portion of our police training class. Back to the gym as of wednesday :cool:

[FATHER FLEX]

I have not been on as much of late, but I would like to congratulate you for being so darn dedicated and coming this far. Continue on your quest to move ungodly amounts of weight. Although I am dissapointed that you could of all that stuff that was growing from your face. :D Adios partna

[AJ010]

Impressive stone lifting!

[Fullback_45]

Thats great that you get to incorperate take down tactics as cardio/excersise haha. How you liking Golds?

[BPP]

1/27 EVENTS

NOTE: Had an 8 hour block on defensive tactics in police training Mon and Tue nights, got workouts from there, lots of cardio and such

Sandbag press: 70x10(warmup)

Field Stone press: 120x8, 120x5, 120x7, 120x15(PR!)

Sandbag Press: 70x20

NOTES:
-COLD outside

Overall Grade: B

[Fullback_45]

Lats def stick ou tin that pic!

[Porky]

damn poppa ur a thick ass mofo.

like father flex said. great dedication. busy man still makin time to train hard.


the tattoos look good on u.

[BPP]

2/1 Upper Workout

Iso-Wide Chest:45(per side)x15, 75x12, 105x8, 117.5x6

Machine Shrugs: 225x12, 320x12, 410x8

DB Overhead Ext: 60x12, 75x8 blah

Tri Pushdowns: 110x12, 140x12, 170x6

18" DL: 225x3, 405x0 ****ING PATHETIC

Cambered Curls: 45x12, 75x8 blah

Bench: 135x6, 160x3, 185x1, 210x1, 235x1(RAW PR)

Punching Bag Work:

Inner Forearm Strike*: Rx25, Lx25
Knee Strikes: Rx25, Lx25
Straight Punch: Rx25, LX25
Combo**: LX25, RX25

NOTES:
*=Inner forearm strike is where you throw a straight punch to the SIDE of their head and at the last minute SNAP it inward, striking them in the brachioplexis origin in the side of the neck with the meaty underside of the forearm, which can knock them out or will at least stun them for awhile
**=combo i used only that arm/leg and used a combo of knee strkes, punches, forearm andouter forearm, and elbow strikes for a continous 25 blows, same as if I was being attacked and my weapon reached for.
-iso-wide chest felt GREaT, love this apparatus!!!! great pump
-shrugs were solid, always liked this as well
-db overhead usually rock, today they were weak and elbows creaky, blah
-pushdowns were strong, felt good
-18"DL was pathetic...225 was easy, loaded 405, and wouldnt budge...mind wasn't there, and I've lost ALL confidence in my lower back and this lift..said f'it and quit on it
-cambered curls hurt my inner forearms when setting down, figured didnt need any more pains, blah
-bench was AWESOME!!!! Suicide grip, proper form, pause on the chest for everyone. just solid as hell, guess its finally catching up....maybe some powerlifting bench work for awhile since my upperbody is doin pretty good? :) :) :) Raw PR by 10lbs, after 225 i only used my poly inzer *shrug*
-punching bag was cardio and using stuff learned in PPCT Defensive Tactics from the police department...FUN great workout, huge sweat and breathing increase, gonna keep this up, may save my life one day ;)

Overall Grade: B-

[big_baller]

I kinda know waht you mean with the 18 inch deads, i mean i've never tried them but when your mind is out of something its hard to actually do the lift. I'm sure your 550 will be back in no time though.

I smell a 300 pound bencher coming.

[Porky]

maybe a rep at 300ish on the 18 inch deads before 405 mighta helped.

nice bench pr even after doing chest work and tricep work

[BPP]

2/7 Bench

Bench: 165x3, 165x3, 165x3, 165x3, 170x3, 170x3, 170x3, 170x3

JM press: 135x6, 150x6, 165x6

Pushdowns(v-grip): 110x20, 140x20

Punching Heavy bag Work

Forearm Strikes: Lx30, Rx30

Straight Punches: Lx30, Rx30

NOTES:
-bench was just ~70% 1RM for triples, raise next week. solid.
-JM press were a bit rusty, just got thru em
-pushdowns felt good, good burn, solid. raise.
-bag work was so so, didnt eat enough this AM was runnin shorter on NRG by then

Overall Grade: C

[Fullback_45]

Hey proppy really nice to see you start hitting osme bench again! Can't wait to see your bench rise. You should be pushing 250 real soon since you just got 235! Congrats.

[BPP]

thanks bro

2/9 Deadlifts, biceps and forearms O MY!

DB Hammer curls: 30x10, 40x8, 60x5

Deadlifts: 135x5, 225x3. 295x1, 365x1

Alt DB Curl: 35x8, 45x7, 50x6(pr?)

Rev BB Curl: 45x10, 55x10, 65x7(fail)

Crucifix Curls: 40x10, 60x7, 70x4dropset50x3

Low Str8 bar cable curls: 70x10, 80x8, 60x14(fail)

Behind Back 4Arm Curls: 45x10, 55x10, 65x10

NOTES:
-got some volume here for ya :D
-db hammers felt strong, solid
-deadlifts felt good, took my time, good form each rep, tried some new tips from t-mag. 365 was smooth and solid, go up next week
-alt db curls were solid, always nice to hit a PR :)
-rev BB curl felt GREAT today! made the biceps feel SO tight to the skin, and a huge forearm pump!
-curcifix curls felt good, nothing special, these always are nice
-cable curls i LOVE! ALWAYS gets a great mind-muscle connection and huge pump off these! w00t
-forearm curls finished the forearms, my arms are SHOT!
-overall solid workout!!!

Overall Grade: B+

[AJ010]

You seem to be getting back into it proppy!

Really fun looking workouts....how easy was that 365 deadlift huh? I love the fact that you did so much curling, gotta have some fun! :)

[Fullback_45]

Very strong bi work. Strongest ive ever seen your bis i belive!

[IronBender800]

Lookin strong man!! Nice past workouts!!

[BPP]

2/10 Legs

Squats: 95x10, 135x10, 205x6, 240x6, 275x3

Lying leg Curls: 90x10, 115x9, 125x8

Leg Press: 435x10, 525x10

Standing Calf Raise: 150x15, 300x15, 390x15, 500x15(pr?)

NOTES:
-squats felt like crap, heavy, havent done legs recently
-leg curls def hit the hammies
-leg press felt blah too, couldnt find my groove
-calf riases were strong, used 100's so i could fit more weight...try even more next time
-started training my gf today, so less stuff and more teaching...plus easing back to leg work, and lower back was sore from yesterday after a few sets today

Overall Grade: C-

Current Weight: 263ish

[BPP]

2/12 Upper

Seated DB press(as a warmup): 25x12

Standing Log DB press: 35x10, 50x8, 55x6(pr)

Iso-Wide Chest: 50(per side)x10, 75x10, 100x10, 135x10(PR), 180x1(PR!!!) ->4 plates per side finally!!!!

Alt DB Curl: 30x8, 40x6, 45x5

Overhead DB ext: 70x8, 85x7, 95x6

Heavy Bag Work

Forearm Strikes: Lx20, Rx20

Straight Punch: Lx20, Rx20

Medicine Ball Work(the return!)

Lying Catch and Throw(same as last year): 15lb ball x 50, 15x50

NOTES:
-trained Laura at the gym again
-good to get some anxiety and stress out on te weights, and it showed!
-never done DB press standing til I read Geoff Dolan's log, tried em, not too bad, theyre actually HARDER imo than seated!!!
-iso-wide chest rocked! was psyched as hell for these...2 45's and a 25(115/side) was my old PR, threw 3 plates on and busted 10 SOLID reps, then threw FOUR plates on and mashed one out, constatn motion to lockout, VERY VERY cool
-alt db curls were strong again, biceps are improving finally
-DB ext felt solid too
-heavy bag i wasnt as into today due to a few sore areas, like legs and back, but wanted to get some reps in
-found the 15lb med ball and got back to my Hugo Girard style med ball training..love it!!!!
-overall GREAT workout, especially for only having a bottle of water and a powerbar all day beforehand(worked out at 12:30)

Overall Grade: A-

[BPP]

expect to see rapid solid cutting, strict diet and lots of hard gym work to follow

BP has been 150/100 last 2-3 weeks, and chest bugged me a bit lately.

You know what chest, hurt all you want, because when it comes down to it, I'm a ****ing HAUS and no matter how you feel you can't hold me down and keep me from my PR's...so go **** YOURSELF chest pain

Usually when people are sad, they don't do anything. They just cry over their condition. But when they get angry, they bring about a change.
Malcolm X

[big_baller]

You know what big man? Your ****ing right.

Thanks for that man, i needed a spark.

Great work also by the way, lots of variety.

[dim3z]

hmmm wat exactly is the "iso wide chest"

watever the hell it is ure damn strong at it:P 4 plates a side is good stuff.

[BPP]

2/15 LEGS/ABS

Sumo GM's: 95x8, 155x6, 225x5

Leg Extensions: 100x10, 135x10, 160x10

Seated Calf Raise: 90x12, 115x12, 160x11

Kneeling rope cable crunches: 70x12, 110x12, 130x12

NOTES:
-trained with Laura again..she's doing very well! I seem to train well around her too, i enjoy it
-GMs felt good, 225 wasnt bad for not having done them in prolly 6 months
-leg extensions felt stronger than usual,. good quad feeling
-seated calf got my calves BURNIGN!
-kneeling crunches hit the abs hard as always

Overall Grade: C+

[BPP]

hmmm wat exactly is the "iso wide chest"

watever the hell it is ure damn strong at it:P 4 plates a side is good stuff.

its a plate-loaded machine

you sit down, handles are wide, etc..hard to describe, but a wide-handled seated press...i LOVE it for chest

[BPP]

Kennelly 225-315 Bench Program + assistance:

Bench: 95x12(warmup), 110x3, 110x3, 120x3, 120x3, 135x3, 135x3, 145x3, 145x3*

CG bench rack lockouts: 155x5, 225x5, 255x3, 280x1, 300x1(PR), 315x0

Standing DB overhead Ext: 60x8, 70x5, 85x5, 100x5, 110x3, 120x2(PR!)

NOTES:
-I combined weeks 1-4 of the routine to shorten it
-bench was super easy, solid form
-rack lockouts are weird to me, gotta get used to it and find my spot for em. 300 was a struggle to get going then solid, 315 just wouldnt leave the pins
-this was first time trying the overhead DB standing, I liked it, much easier to clean to shoulder to get my grip...just kept going, 100 was solid but tris were getting tired, 110 and 120 were solid but slower, but got em nonetheless :)
-workout 1...working out again later today with laura :D

Overall Grade: A-

[AJ010]

That looked like a good workout to me brotha!

[BPP]

2/17 Upper...Workout #2

*this was workout #2 today, starting 2.5 hours after #1 ended(see below)

Iso-Wide Chest: 70(per arm)x10, 100x10, 120x8

Seated DB log: 35x8, 50x3

Seated DB military: 50x5, 55x5

alt DB curl: 30x10, 35x8

DB hammer: 45x6, 55x5

DB log bench: 35x10, 50x10, 60x10, 75x4(fail)(pr)

Front DB Raise: 15sx15, 15x15, 20x12

Rev Pec Dec: 90x10, 110x10, 140x7(fail)

Cable Curl/V-grip Pushdown Supersets: 70x12(100x15), 80x12(140x12), 100x10(170x10)

NOTES:
-holy **** 2 workouts in the span of 3 hours is hard!
-trained Laura, she's doing great and lookin hot in the gym ;)
-iso-wide was tired
-seated shoulder/log was tired lol
-alt DB were solid
-hammers felt good!
-log bench was new, felt good, like it beter than regular
-front DB holds really got the shoulders burnin!
-rev pec dec hadnt done in forever, decent
-supersets i LOVE THIS SUPERSET, feels great :D

total sets today: 47, all chest, bicep, tricep, delt :eek:

Overall Grade: TIRED

[Pump that iron!]

Man, you make me proud to be a big guy! Although I ain't as strong as you, no sir! :D

[BPP]

2/21 Back/bi/abs

Hang Cleans: 95x8, 125x5, 150x3

Power Cleans: 150x5, 175x3

Cambered Preacher curls: 45x10, 65x8, 75x4

CG Cable row: 120x10, 150x10, 190x8

DB hammer curl: 35x8, 40x8, 45x8

Cybex Machine Crunch*: 60x15, 70x13

NOTES:
-hang cleans hadnt done in awhile, felt heavy....sign of things to come
-powercleans felt better than ahng, theres a first...
-curls blew
-rows got heavy at 190 :( :( :(
-hammer curls felt blah
-crunches i didnt like the machine

Overall Grade: D+

[AJ010]

2/21 Back/bi/abs

Hang Cleans: 95x8, 125x5, 150x3

Power Cleans: 150x5, 175x3

Cambered Preacher curls: 45x10, 65x8, 75x4

CG Cable row: 120x10, 150x10, 190x8

DB hammer curl: 35x8, 40x8, 45x8

Cybex Machine Crunch*: 60x15, 70x13

NOTES:
-hang cleans hadnt done in awhile, felt heavy....sign of things to come
-powercleans felt better than ahng, theres a first...
-curls blew
-rows got heavy at 190 :( :( :(
-hammer curls felt blah
-crunches i didnt like the machine

Overall Grade: D+


Awww just take it easy big guy! Buy some epsom salt and relax in a nice bath. Infact, why not head over to the sauna or whirl pool?

[big_baller]

Well after your marathon workout....should be expected!

It would take me over a week to recover from all that lol.

[JackBags]

Dude, you're just in a tiny slump. You're going to mow the **** out of stuff to come, trust me. Rest/Eat up!

[BPP]

i kept weighin myself and i was like wtf, im GAINING weight

scale has to be on SOLID floor, on the carpet it was adding 10-12lbs

current weight: 260

[AJ010]

LMAO at second pic!

[BPP]

2/22 Push

Iso-Wide Chest: per arm-> 45x20, 100x12, 145x10, 180x5(HUGE PR!)

Cable 1-arm delt fly: 20x10(L and R arm for all), 20x12, 20x15(pr)

DB log Bench: 40x12, 55x10, 65x8(pr)

Overhead DB ext: 75x10, 85x8, 100x6

Medicine Ball Work: LYING THROWS: 9lb ball x 50, x50, x50, x50(volume PR)

Rev pec Dec: 90x10, 120x10

Pushdowns: 130x12, 160x10, STACK(200)x6(PR). 180x7

NOTES:
-worked out with Laura, time after time showing I lift BETTER if im training my gf, helps me focus
-also some jackass pissed me off before my 145 set on iso-wide's, so i GLARED at him while I did 180 and h watched me stare him down hehe
-iso-wides were HUGE..old PR was 180x1, today was a strong 5!
-cable flies i saw in FLEX february edition, tried and LIKED THEM ALOT! GREAT delt burn!
-DB log bench is harder than DB bench IMO, gettin used still
-overhead DB was ok, tris a bit tired by now
-med ball was bc other 2 areas were busy, old most was 2 sets of 50, did 4 sets, 1 min rest between each
-rev pec dec eh, biceps were a bit too sore for this
-pushdowns again jackass pissed me off, so I repped the stack for the first time :cool:

Overall Grade: 99% A

current weight: 260 :)

[sculli]

:D

i think my triceps are a TAD larger than biceps
lol you do look just like the guy from the Shield. All you need is the leather jacket and cool shades.

[DieselWeasel]

BPP, why do you do all that machine (i.e. iso-chest, etc.) work instead of more free-weight and strongman exercises? :confused:

I also need a small favor: Can you please move my training journal from the main journal section into the powerlifting/strongman section? Thanks. :)

[Fullback_45]

Great work bro, but what did that guy do to get you all worked up, was he eyeing your girl or something? Just show him the badge bro!

[AJ010]

Damn nice job on the PRs! You seem pretty happy with them!

Repping the whole stack on pushdowns is nuts

[JackBags]

"Iso-Wide Chest: per arm-> 45x20, 100x12, 145x10, 180x5(HUGE PR!)
Cable 1-arm delt fly: 20x10(L and R arm for all), 20x12, 20x15(pr)
DB log Bench: 40x12, 55x10, 65x8(pr)
Pushdowns: 130x12, 160x10, STACK(200)x6(PR). 180x7 "

Haha, look at all those PR's, man. That's so awesome. Good good good good job.

[BPP]

2/28 Shoulders/Traps

Push Press: 45x10, 95x10, 135x6, 170x1, 195x1

DB lat raises: 15x12, 20x10, 25x10, 30x8

Rev Pec Dec: 110x10, 140x8, 160x6

Hammer Shrugs: 225x12, 370x12, 440x10

NOTES:
morning workout with Laura
-push press decent, transition from leg drive to lockout was weak
-DB lat raise felt good
-rev pec dec was solid
-shrugs felt heavy today

Overall Grade: C

[BPP]

3/1 BACK AND BICEPS

21" rack pulls: 225x8, 335x5, 455x5, 545x1, 605x1, 640x1(PR)

CG Row: 130x8, 170x7, 200x6, 230x5

Alt DB Curl: 35x8, 45x6, 55x4(PR), 50x5

Str8 arm standing lat pulldowns: 80x12, 110x10, 130x8

Wide-grip seated lat pulldowns: 80x12, 100x8

NOTES;
-SOlid workout with Laura
-rack pulls did at 21 to move more weight, get used to weight again, went very well :)
-CG row was pretty good, wanted the stack(250) but meh, 230 was solid
-alt db curls were huge, biceps are finally gettin stronger/growing(new stretch marks everywhere)
-lat pulldowns str8 arm hadnt done in awhile, LOVE these!
-wide grips was the first time ive been able to do these pain free in my shoulders...w00t!

Overall Grade: A-

[IronBender800]

Nice workouts big man! How high above the knee were those rack pulls?

[Fullback_45]

Huge rack pulls man!!!

[Porky]

sweet workouts bpp.

all them workouts are riddled with pr's

[BPP]

thanks guys, feels GREAT to be back :cool:

the rack pulls were basically right on the kneecap, right at the knee basically, one bar slot on the rack higher than usual for 18's

[BPP]

entry form for Xenia Outback Strongman Challenge II - May 7th was mailed today :cool:

[Pridg01]

bigpoppa, check your pms.

[AJ010]

DAMN! NICE ASS RACK PULLS!

Thats awesome that you met marius too!!

[DieselWeasel]

I envy your rack pull strength. :eek:

Those are some nice pics of you and Super Mariusz and you and your girl. :)

[BPP]

3/6 Event work

120lb Stone Press: 120x10, 120x15->superset with->

Stone Carry: 120lb x 150ft

-quick event work to use some energy bc its a BEAUITFUL night outside

[DieselWeasel]

That was a good, quick strongman workout. Do you also do the farmer's walk? I do those in my backyard.

[Porky]

damn pressing a 120lb stone overhead?

thats wicked

must be crazy awkward at first

[BPP]

damn pressing a 120lb stone overhead?

thats wicked

must be crazy awkward at first

yeah, took awhile to be able to hit 15 easy...really works the upper chest and stabilizers alot too, good stuff

[BPP]

3/7 LEGS

No more ****ing around. Everything you see will be for a reason, either event specific, assistance, support, etc. Time to get heavy on the iron, light on the body, and STRONG LIKE BULL!

61 days to Victory. 2 months from today.

Mid-Thigh Zercher Squats: 95x10, 155x6, 225x6, 275x2, 300x2, 315x1

Leg Press: 450x6, 630x6, 585x8

Standing Calf Raise: 315x15, 415x15, 515x15 EASY AS HELL!!!!

NOTES:
-Zerchers i start on the pins and squat up, EXCELLENT simulation for atlas stone muscle groups..this was about as high as i will start the stones from, happy with this..got some stares, and felt STRONG!!! very short rest periods between sets
-Leg press felt weak today, real heavy after the zerchers...these are for leg drive on the overhead press..blah
-calf raises are a joke, I need a bigger apparatus! it's a free-weight loaded machine, but 515 filled the thing, to add more it has to go on the hand bars....315 was with 45's, then added 1 100lb plate each for 415 and 515...could've done 30 with 515...next time I will, and then Ill add 45's to the handle bars....YARDIE POWER

Overall Grade: A-

[-Moores Gym-]

Damn there's been some nice workouts in here...

Are you the guy that did the conans wheel was it?? on the front page of fortifiediron.com a while back??

[BPP]

yep, that was me :D

[-Moores Gym-]

lol well it was a cool pic, and your one strong dude too so keep at it :D

[BPP]

lol well it was a cool pic, and your one strong dude too so keep at it :D

thanks bro :D

you compete?

[-Moores Gym-]

Nah...i have plans for it though, if you check the link in my thread you can see a pic of me from about January when i was in my all time best shape, and the PT at my gym who competes himself said he thought i could be on stage within a year or so...however, I got a girlfriend...LOL and for the last 2 months ive been getting a fair bit of cardio and not much lifting lol...you know how it is man, I do plan to start back training on monday though and hopefully regain a bit of size ive lost and shed a little fat...



I think i could do well in powerlifting though, i benched 250 pounds at a bodyweight of around 150 back in December, and ive never really trained for strength so i liked that

[BPP]

nice pic

so you train more for bb then?

[-Moores Gym-]

Yeah definetly, although in all honesty i think i have more of a future as a powerlifter, i seem to have a hard time gaining size and shedding bodyfat but my strength can shoot up quite easily...im getting back into training on monday, i was thinking i might just do compound lifts only 3 times a week and try and just get some good strength gains


I'm definetly getting into Powerlifting and Strongman stuff a lot more, the thought of covering my body with oil and getting in pink posing underwear is a little off putting to me...but the thought of benching 500 lbs with everyone staring at me is quite appealing hahaha...

[Fullback_45]

Looking pretty fking swole in those uni pics bro!

[BPP]

3/12 EVENTS

12" log clean and press: 95x10, 145x3, 175x2

12" log cleans: 215x1, 235x1(pr)

Deadlifts: 245x5, 315x2, 385x1, 425x1

Deadlift + Chains: 245(+85 chains) x 5, 245+85 x 5, 275+85 x 5

Sled drag: 315lb x 40ft(last 20ft uphill)

Vertical bar Lift: 100xLR, 155xLR, 180xLR, 215xR(PR!)

NOTES:
-outside training, feaking COLD!!!
-log cleans were good, easy on big log...press sucked today, cold and legs wouldnt press
-deadlifts were good, once i got above 400 tho back to my old bad form, comes with the belt...i find i dont like fighting the belt to get down with it....needs addressed
-deads with chains felt GREAT!!!
-sled was heavy, it was all weight loaded on one pin in a stack, not spread out..and a THICK handle, good workout tho
-vert bar lift = my fav grip event..coulda gone heavier, but the cold made it slicker

Overall Grade: C+

[DieselWeasel]

I like when you do this kind of training, instead of the gym crap. :)

[Luke Whippo]

nice v-bar lift man, what are you using for the lift?

I use a 1"ironmind loading pin.

[BPP]

3/17 Pull

CG cable row: 100x15, 130x10, 170x8, 200x8

DB Cross-body hammer curls: 30x10, 40x8, 50x7, 60x4L/6R(PR)

Machine Shrugs: 270x10, 405x8, 505x4(fail due to slick grip)

Good Mornings: 135x6, 185x6, 225x5

Crucifix Curls: 40x12, 50x10, 60x7

Situps holding a 9lb Medicine Ball: x20, x30

NOTES:
-rows were solid, good stuff
-curls felt great
-shrugs couldnt get adecent grip
-GMs first 2 sets weak, got pissed and had a STRONG 3rd set(not weight wise, but intensity and ease of weight)
-curls felt good, like these
-situps were tiring, but was happy with 30

Overall Grade: B-

[BPP]

3/17 Events/Cardio

Field Stone Press: 120lb stone x 5(warmup), 120x21(PR)

Cardio: 0.5 mile jog

Sprints: 2 100-yard sprints

[big_baller]

Training looks consistently strong. Some big machine shrugs and a nice 425 deadlift i saw.

What are you weighing?

[Porky]

awsome workouts bpp

crazy shoulder strength

[Fullback_45]

Real nice work proppy!

[JackBags]

505x4(fail due to slick grip).... dude, that's impressive. You'd be heaving more weight too if it werent for the grip. I've never tried machine shrugs, are they easier/harder/same? I only do Barbell and you got me beat by a solid 100lbs

[BPP]

i like em better, but i dont do BB, just DB or machine

3/19 Two-a-Days

Workout 1: Chest and Bi's with my TO

45degree incline DB log bench: 45x10, 55x10, 70x5, 75x5(pr?)

Decline Smith Bench: 165x10, 195x8, 195x8

Iso-Wide Chest: 90/side x 10, 115x8, 115x9

Cambered Curls: 75x8, 95x8, 115x2(PR)Dropset->95x6

Machine Preacher curls: 60x10, 70x10, 70x9

Alt DB curl: 25x8, 25x8, 30x8

NOTES:
-This workout was done in the town I police with my corporal, whos an ex powerlifter...a solid 240, strong dude
-db logs worke the chest well...he woprked up to 110x6 on DB incline, pushed me to hit a PR
-declines hit the chest GREAT
-iso-wide i was DEAD by this point....only had a gatorade, protein bar and NOXIDANT before going
-cambereds were awesome, kept up with him, hit a HUGE pr!!
-machine preachers gave a nice burn
-alt db finished them nicely

Workout 2: Legs/Abs @ Gold's with Girly

Ass to Grass Squats: 135x6, 165x6, 205x6, 225x5(Pr)

DB Step-ups to the bench: 40x6, 45x6(pr)

Lying Ham Curls: 90x12, 120x10, 130x6

Standing Calf Raise: 225x15, 315x15, 405x15, 500x20(PR)

hanging knee raise: x20

-this was done with no meals and only 1.5 hours after workout 1
-ATG squats i hadnt done before, I like these!!!
-DBstepups were bc i didnt wanna do lunges, first time doin these
-lying hammies were eh, runnin out of endurance by now
-standing calf was a bit heavy but pushed thru, the 100s were in use hence only 500, which is about full for it
-knee raises hurt my sore pecs so only one set

-overall very pleased with both workouts considering the circumstances!!!

Overall Grade: A-

Current Weight: 256 :)

[BPP]

3/28 Chest/Tri

iso-wide chest: 45(per side)x20, 115x10, 135x10, 160x5

DB overhead EXT: 60x10, 85x8, 95x6

Smith Incline: 105x10, 135x8, 145x7

V-Grip Pushdowns: 140x10, 170x5, 120x20

Lying Med Ball catch&toss: 15lb ball x 50, 9lb x 105

notes:
-endurance sucked from my cold and layoff
-iso-wide were dissapointing, wanted 4 or 5 plates
-db overheads felt good
-smith incline felt good but was heavy, hadnt done these basically ever
-pushdowns were weak
-med ball toss was a niec finisher

Overall Grade: D+

CUrrent Weight: ~256

[AJ010]

Really likin the variety of work you're doing! How fast did you feel on those sprints?

Sweet job on the curl PR and incline PR!

[BPP]

4/1 Back, bis and traps

~20" DL: 185x5, 315x5, 515x2, 605x3/4, 565x1

DB hammer cross: 40x6, 60x6, 65x5, 70x 5L 6R(PR!)

CG cable row: 160x6, 200x5, 230x2superset->STACK(250)x1

Str8 arm lat pulldowns: 110x10, 130x10

Machine Shrugs: 380x6, 470x6, 560x6, 650x3(PR!) POP**

NOTES:
-worked out with Laura
-20" DL i used a rack where 20 was the lowest hole...oops....605 was almost there, but I had my strap wrong and it slipped out...woulda had it
-db hammer cross i was pissed at the 605 miss so I pounded these out, felt good, big PR!
-CG cable row are weaker than they used to be
-lat pulldowns got a great lat pump as usual
-shrugs...oh boy. 470 was easy, threw 560 on and grunt/yelled my way thru the reps, solid....was so psyched i IMMEDIATELY threw 650 on and got on it....it was going great, until as I came down with rep 3 and started rep #4, I felt a very strong pop in my right ACL area, at the top of the shin...i dropped it and limped away, assessing it....its V-E-R-Y tender and sore to the touch, and hurts to bend my legor try and twist outwardly....its gotten worse as the night goes on, no idea what I did to it...guess it's a waiting game now

Overall Grade: B-(not an A due to injury)

[AmateurWrestler]

4/1 Back, bis and traps

~20" DL: 185x5, 315x5, 515x2, 605x3/4, 565x1

DB hammer cross: 40x6, 60x6, 65x5, 70x 5L 6R(PR!)

CG cable row: 160x6, 200x5, 230x2superset->STACK(250)x1

Str8 arm lat pulldowns: 110x10, 130x10

Machine Shrugs: 380x6, 470x6, 560x6, 650x3(PR!) POP**

NOTES:
-worked out with Laura
-20" DL i used a rack where 20 was the lowest hole...oops....605 was almost there, but I had my strap wrong and it slipped out...woulda had it
-db hammer cross i was pissed at the 605 miss so I pounded these out, felt good, big PR!
-CG cable row are weaker than they used to be
-lat pulldowns got a great lat pump as usual
-shrugs...oh boy. 470 was easy, threw 560 on and grunt/yelled my way thru the reps, solid....was so psyched i IMMEDIATELY threw 650 on and got on it....it was going great, until as I came down with rep 3 and started rep #4, I felt a very strong pop in my right ACL area, at the top of the shin...i dropped it and limped away, assessing it....its V-E-R-Y tender and sore to the touch, and hurts to bend my legor try and twist outwardly....its gotten worse as the night goes on, no idea what I did to it...guess it's a waiting game now

Overall Grade: B-(not an A due to injury)


good workout, but haul your butt to the doc monday!!

[BPP]

4/6 Knee Workout/testing

jogs:
4 x 50ft light jog

50ft high step jog

50ft backpedal jog

2 x 50ft regular jogs

Husafeldt Carries:
70lb sandbag x 100ft walk
70lb sandbag x 100ft fastwalk
120lb stone x 100ft walk
120lb stone x 100ft fastwalk

Clean and press:
70lb sandbag x 5 minimal leg drive
120lb stone x 2 regular leg drive


NOTES:
-minor ache thruout most stuff, esp the first few steps
-worst pain was during the backpedaling where you really push off using the front knee area
-stone press felt it
-still sore to touch or bend with weight, but not as bad, however still hurts to drive off of

** Doc appt friday 10:30am**

Current Weight: ~258

[big_baller]

Oh mate sorry to hear about your knee :(

Might be a slight dislocation?

Hope you have a speedy recovery.

[AmateurWrestler]

4/6 Knee Workout/testing

jogs:
4 x 50ft light jog

50ft high step jog

50ft backpedal jog

2 x 50ft regular jogs

Husafeldt Carries:
70lb sandbag x 100ft walk
70lb sandbag x 100ft fastwalk
120lb stone x 100ft walk
120lb stone x 100ft fastwalk

Clean and press:
70lb sandbag x 5 minimal leg drive
120lb stone x 2 regular leg drive


NOTES:
-minor ache thruout most stuff, esp the first few steps
-worst pain was during the backpedaling where you really push off using the front knee area
-stone press felt it
-still sore to touch or bend with weight, but not as bad, however still hurts to drive off of

** Doc appt friday 10:30am**

Current Weight: ~258

good luck at the doc friday, just stay off of it today!!

[weak1]

sorry about that knee. hope it's nothing big.

you still got in a decent workout though. good job.

[BPP]

4/7 Arms + calves

Cambered Curl: 55x10, 85x6, 105x5

JM press: 115x10, 155x5, 175x6

Alt DB Curl: 35x6, 45x5, 40x5

V-grip tri pushdowns: 140x10, 170x10, STACK(200)x5

Standing Calf Raise: 380x20, 470x15, 610x8(PR!!!)

NOTES:
-curls were so so
-JMs lost the groove from not doin em in awhile
-alt DB felt easier than ever, almost effortless, it was weird
-pushdowns were solid
-standing calf raise made the knee hurt a bit, but nothin that was gonna keep me from a 600+lb raise and PR

Overall Grade: B

[AJ010]

I don't know how you did it bro....NICE ASS JOB! Even with the hurt knee, you animal!

[Fullback_45]

WOW! Nice fking rack pulls!

[big_baller]

Awesome calf raises.

[BPP]

went to doctor today

seems the pop was my tibialis anterior(front calf muscle on the shin) tearing....it has many connections to the bone on the proximal end, and I tore some....xray results monday to see if I took any bone with it, but basically it's a partial muscle tear.

he said I can still lift, but no maxing out or super heavy stuff, it needs rest to heal. pain for ~2-3 more weeks, fully healed or "normal" in ~6 weeks

[weak1]

ow. that hurts just thinking about it. Hope you heal soon.

gawd man those are awesome lifts! Huge calf raise.

[AmateurWrestler]

went to doctor today

seems the pop was my tibialis anterior(front calf muscle on the shin) tearing....it has many connections to the bone on the proximal end, and I tore some....xray results monday to see if I took any bone with it, but basically it's a partial muscle tear.

he said I can still lift, but no maxing out or super heavy stuff, it needs rest to heal. pain for ~2-3 more weeks, fully healed or "normal" in ~6 weeks


lmao, you copy like all your posts into instant messages :D

glad its not as serious as we thought...but now it is time to bench hard, heavy, and often!! :)

[big_baller]

ouch big man, look after those knees!

How's your shoulder these days?

[BPP]

eh its day to day

4/13 Chest and Delts

Push Press: 45x15, 95x5, 135x3, 165x3, 185x2

Iso-Wide Chest: (weights per side) 100x10, 155x8, 200x1->190x2, 175x5

Front Plate Raises: 25x10, 35x10, 45x8

Cable Crossovers: 60x15, 65x10, 70x10**

Bent-Over Laterals: 20x10, 20x10, 25x8

NOTES:
-push press was ok, fast solid reps...torn muscle hurt a bit with 185, but non eof the others
-iso-wide chest was good, was hopin to go heavier, but meh
-plate raises hurt a bit, shoulders sore lately from inaction
-crossovers had a GREAT pump and feel in the chest!!
**->weights were weird on these, its its own setup, seperate from the cable area for pushjdowns and stuff, dunno how the weight worked, but felt heavier than 60...
-the laterals felt great too, first time doin these!!

Overall Grade: C

Current Weight = ~259

[big_baller]

Nice push presses (y)

[AMG]

Nice training bro.

[BPP]

note: done random cardio and stone loading with my new stone thats not always listed...sometimes just randomly go doa few reps with the stone, or do other stuff that could be considered cardio

heres my new stone and platform

~200lbs and ~45"

[BPP]

4/16 Events

NOTE: all loads to 45" platform

Field Stone Loading: 120x12

Atlas Stone Loading: 200x10

Atlas Stone Lapping: 260x3

Atlas Stone Shouldering: 200x2

Load Medley:
80lb sandbag x 100ft
120lb stone x 50ft
200lb stone x 5ft

Medley #2
120lb stone carry x 120ft
50ft sprint
50ft sandbag carry
200lb stone load

NOTES:
-nice day out, did some events
-field stone loads was a warmup, easy
-200lb stone I dont use any chalk or anything, can routinely go from ground to chest without stopping at knees
-shouldering was a first, was interesting
-260lb stone i had trouble with today bc my 200 is a NASTY stone and tore the hell out of my forearms
-the medleys were fun...first one was a carry and load, second one was 2 carries then a stone load...as fast as possible
-deloading the 200lb stone i dropped it somehow and it bouned off my lower right shin, same shin i have the torn muscle on...ouch :(

Overall Grade: B

[DieselWeasel]

Stop making me jealous with those stones and platform! :mad: :)

That looked like a fun workout. Does the stone lapping/loading feel a little like zercher deadlifts?

I like the pics too.

[Pilgrim BB]

Excellent journal here Mr B. Sorry to hear about your injuries, you take care now.

BTW nice new stone you got there. Check out my stone lifting thread for a few more like it.

Stay safe.

A

[big_baller]

4/16 Events

NOTE: all loads to 45" platform

Field Stone Loading: 120x12

Atlas Stone Loading: 200x10

Atlas Stone Lapping: 260x3

Atlas Stone Shouldering: 200x2

Load Medley:
80lb sandbag x 100ft
120lb stone x 50ft
200lb stone x 5ft

Medley #2
120lb stone carry x 120ft
50ft sprint
50ft sandbag carry
200lb stone load

NOTES:
-nice day out, did some events
-field stone loads was a warmup, easy
-200lb stone I dont use any chalk or anything, can routinely go from ground to chest without stopping at knees
-shouldering was a first, was interesting
-260lb stone i had trouble with today bc my 200 is a NASTY stone and tore the hell out of my forearms
-the medleys were fun...first one was a carry and load, second one was 2 carries then a stone load...as fast as possible
-deloading the 200lb stone i dropped it somehow and it bouned off my lower right shin, same shin i have the torn muscle on...ouch :(

Overall Grade: B

Watch those injuries mate!

When i get home from college in my summer i want to load rocks on a dumpster... just like you :)

'except you actually have good ****'

[BPP]

4/18 Cardio

~1 - 1.5 hours of tennis

4/19 Cardio

2 hours of stickball(hit the ball, run to get em, etc)


4/20 Delts, Traps and Abs

Seated Smith Military: 15x15, 65x10, 85x5

Push press: 105x5, 145x5

Side DB Lat: 20x12, 30x10, 25x10

DB shrug: 75x10, 100x8, 110x10

Seated DB Military: 35x10, 45x8, 50x6

Medicine Ball Situps: 9lb ball x 30, 15 x 20

NOTES:
-smith hurt, couldnt do anymore
-push presses were weak...the press was EASY, but the dropping and catching the bar was hard...body wasnt very stable for some reason...this may be a problem of the torn muscle and is gonna be a problem for contest :confused:
-side DB lat hurt a bit, but ok..good pump
-shrugs was a good ROM and solid form reps, but didnt feel much til after the wqorkout
-seated militaries were done SLOW and methodical, great pump!
-situps killed my abs, but good stuff
-last 2 things kept this from a D- or F

Overall Grade: D+

[BPP]

4/21 Stone Work

Stone Shouldering: 200 x 3

FIeld Stone BO Row/Field Stone Bench SUPERSETS:

120 x 12, 120x12
120x15, 120x15
120x15, 120x12

NOTES:
-shouldering was hard....bad idea on sore abs
-supersets were nice..first time doin both these...grabbed the stone, bent over rowwed for said reps, thenm would lay down, and basically floor press the stone, however in the grass was able to touch stone to chest for a full rep instead of floor reps...easy quick workout, now to shower then off to see Sevendust

[DieselWeasel]

Good workouts! Oh and Sevendust rocks. I saw them live twice.

[BPP]

4/23 Big 3

Squat: 45x10, 135x5, 185x3, 255x1

Bench: 135x5, 160x3, 185x1, 205x1. shirt on-> 205x3, 265x1(PR!)

Deadlift: 165x1, 271x1, 321x1, 366x1

1-handed DL: 165xR, 301xR(PR)

NOTES:
-worked out at friend's house in jeans and a tank top during a get together
-squat had no rack, had to box squat it up off the end of his bench...meh
-bench was solid raw...took forever for my 2 friends and gf to get my poly inzer shirt on(its a bit small now) but go it on enough to use...found my 'groove' per se...205 was awkward at first then easy...265 was solid!
-deads all he had was 366..300lb set + 2 33's i bought him...easy stuff
-1-handed deads used straps for 301..but got it up...broke ground with 366

NEW TOTALS:
Sq: 385
B: 265
DL: 475
TOTAL: 1125

[AJ010]

Nice bench bro!!! Your gf is so cool that she helped you put your shirt on :D

[BPP]

4/27 EVENTS: workout 1

Squats: warmup-> 45x12

Stone Cleans(floor to shoulder): 120lb x 6

Atlas Stone Loading: 200 x 6

Atlas Stone Lapping: 260 x 2(chalk only) (PR!)

MEDLEY:
Tire Flip x 50ft ~200lb
Field Stone Carry x 25ft 120lb
Atlas Stone Load x 1 200lb

COOL DOWN/PUT AWAY:

Tire Flip: x 75ft

Field Stone Carry: x 50ft

NOTES:
-plan to hit the gym later as well
-knee has started to hurt last few days, so wore a brace for the workout...same knee as the muscle is torn below..dunno why?
-stone cleans was a warmup and gettin goin...just field stone from ground to shoulder in one motion, immediately go down and back up
-stone loading was with my smaller stone, was going above my platform to simulate xenia, which starts at 60"..guesstimated at 50 above...these were strong, only chalk, some straight ground to load, some a quick stop at knees to readjust
-lap was my bigger stone..had never been able to lap this before without tacky bc its SO smooth, so a huge pr there...happy bday...couldnt load it though..damn lack of leg workouts...damn torn muscle
-medley was definately a sweat worker...tire flip was fast and easy, quality there....stone carry is gonna suck at xenia, not used to the endurance carry events anymore, and cant move to quick with the knee

Overall Grade: B

[AJ010]

Congrats on the PR! Hahaha "Grilling with Yardie". That's a big boy(the 260)

[big_baller]

Great work big man.

A few more pounds on the total is always great.

Look after your knees though man, my old man lives off painkillers because of poor knees.

[I-love-muscle]

4/27 EVENTS: workout 1

Squats: warmup-> 45x12

Stone Cleans(floor to shoulder): 120lb x 6

Atlas Stone Loading: 200 x 6

Atlas Stone Lapping: 260 x 2(chalk only) (PR!)

MEDLEY:
Tire Flip x 50ft ~200lb
Field Stone Carry x 25ft 120lb
Atlas Stone Load x 1 200lb

COOL DOWN/PUT AWAY:

Tire Flip: x 75ft

Field Stone Carry: x 50ft

NOTES:
-plan to hit the gym later as well
-knee has started to hurt last few days, so wore a brace for the workout...same knee as the muscle is torn below..dunno why?
-stone cleans was a warmup and gettin goin...just field stone from ground to shoulder in one motion, immediately go down and back up
-stone loading was with my smaller stone, was going above my platform to simulate xenia, which starts at 60"..guesstimated at 50 above...these were strong, only chalk, some straight ground to load, some a quick stop at knees to readjust
-lap was my bigger stone..had never been able to lap this before without tacky bc its SO smooth, so a huge pr there...happy bday...couldnt load it though..damn lack of leg workouts...damn torn muscle
-medley was definately a sweat worker...tire flip was fast and easy, quality there....stone carry is gonna suck at xenia, not used to the endurance carry events anymore, and cant move to quick with the knee

Overall Grade: B

pretty nice man, hey where do you train like this? is there like a special gym for this type of trainin?

[BPP]

pretty nice man, hey where do you train like this? is there like a special gym for this type of trainin?

if you looked at the pic I posted you'd notice it's my backyard

[BPP]

4/27 Workout#2

18" DL: 275x3, 405x1, 455x0, 425x1

NOTES:
-called and asked and the dick at the counter said they closed at 10...get tthere around 8:40 and one set in i hear "golds gym will be closing in 15 minutes" ****ers
-275 was easy....405 was meh, could tell my grip needs work again, layed off to long...455 didnt wanna move...this contest is gonna suck

Overall Grade: N/A PISSED OFF

[big_baller]

Unlucky big man.

Get psyched, eat big and you'll pull **** from somewhere.

edit: your pic doesn't work for me.

[BPP]

5/3 Deciding Day

Cambered Front Raises: 15x12, 30x8, 40x8(w/ 1 sec pause at top)

Push Press: 95x5, 155x3, 190x1, 205x0 WTF

iso-wide Chest: 90(/side)x 8, 145x5, 180x3

NOTES:
-Today was to help judge whether or not I will compete Saturday
-front raises went ok..first rep hurt shoulders, but then wasnt bad until i tried to hold 40 for longer than few sec
-push press blew...very unstable at the top, ive degressed about a year on this damn lift...not enough leg drive with the knee/muscle to get 205 to lockout motion
-isowide was bc i was frustrated, just worked up to 4 plates for a few reps
-will decide later today about xenia..leaning towards no.

pro: cool trophies, compete again, gf travelling with me
con: miss 3rd watch series finale, torn muscle/injured knee gives me no leg drive or power, shoulders are aching, im weak as hell right now, gf has prior commitments and wont get to hotel until after the pool/jacuzzi closes, possibly reinjure muscle(~2 weeks til its fully healed), gona do nothing but piss me off bc i wont hit any PR's

[AJ010]

I honestly wouldn't do it, just because you sound kind of worn out and injured right now.

[big_baller]

If i was you big man, i'd start a clean again and aim for a comp that's further away.

Get these injuries fixed up and do what you can to still improve. For example your knee is rooted and push press at the top is unstable... maybe hit some military lockouts? That way your knee doesn't come into it, but your still working your push press in a way. Or more core work? Flexibilty work?

I'm just throwing ideas out there.

[I-love-muscle]

5/3 Deciding Day

Cambered Front Raises: 15x12, 30x8, 40x8(w/ 1 sec pause at top)

Push Press: 95x5, 155x3, 190x1, 205x0 WTF

iso-wide Chest: 90(/side)x 8, 145x5, 180x3

NOTES:
-Today was to help judge whether or not I will compete Saturday
-front raises went ok..first rep hurt shoulders, but then wasnt bad until i tried to hold 40 for longer than few sec
-push press blew...very unstable at the top, ive degressed about a year on this damn lift...not enough leg drive with the knee/muscle to get 205 to lockout motion
-isowide was bc i was frustrated, just worked up to 4 plates for a few reps
-will decide later today about xenia..leaning towards no.

pro: cool trophies, compete again, gf travelling with me
con: miss 3rd watch series finale, torn muscle/injured knee gives me no leg drive or power, shoulders are aching, im weak as hell right now, gf has prior commitments and wont get to hotel until after the pool/jacuzzi closes, possibly reinjure muscle(~2 weeks til its fully healed), gona do nothing but piss me off bc i wont hit any PR's
good job man, 190x1 on push pres is still good man ;)

[BPP]

not doing Xenia.

[BPP]

due to injuries and outside personal circumstances, will not be competing in Xenia. Done with strongman for awhile, need to get healthy, heal my body. Gonna work on getting ripped, powerbuilding, and more athletic. Program details listed tomorow, worked ona custom routine with FI.

[DieselWeasel]

due to injuries and outside personal circumstances, will not be competing in Xenia. Done with strongman for awhile, need to get healthy, heal my body. Gonna work on getting ripped, powerbuilding, and more athletic. Program details listed tomorow, worked ona custom routine with FI.

Good luck with the new type of training and routine. :)

[Pilgrim BB]

Sorry to hear that big guy. Maybe it's for the best. Your health is more important in the long run. Good luck with the new routine.

A

[BPP]

5/6 Biceps and Forearms

DB hammer curl: 20x15, 30x12, 40x8, 50x6

Behind Back 4arm Curl: 45x12, 55x10, 65x10

Alt DB Curl: 30x10, 35x8, 25x12, 25x10

Rev Cambered Curls: 45x12, 55x10, 45x12, 45x10

Cable Curls: 60x12, 50x20

NOTES:
-all done with strict form and worked for a pump
-4arm curls really fried my forearms by the end of the sets
-alt db curls by the end of a set would have my forearms burning again lol, but goold solid form, pause at top to squeeze
-rev cambered felt GREAT!!!!
-cable curls not so great today

Overall Grade: B

Workout Time: 35 minutes

[big_baller]

great decision.

And good workout.

[BPP]

5/8 DE Bench

Bench: 45x25, 95x8, 100x3, 100x3, 100x3, 100x3, 100x3, 100x3, 100x3, 100x3

Floor press: 135x3, 165x3, 185x3

JM press: 135x6, 150x6, 160x6, 170x6

Iso-Wide Chest: per side 90x5, 105x5, 125x5

V-grip Pushdowns: 140x15, 170x15

NOTES:
-routine setup below
-bench was DE, 40% of projected RAW 1RM, up to 50% next time
-floor press hurt my shoulder, cut it to 3 sets instead of 6
-Jm press felt good today, not strong, but good...weight up next time
-iso-wide felt great, one of my fav exercises...up next week def, easy stuff, good pump
-pushdowns got a good burn, could prolly have pushed out 15 with 180..raise
-overall good first workout to the program, look forward to some gains, i think my chest will DEF grow from this :)
-not bad, 22 sets in 35 minutes...short rest times, good pump
-i get lots of free sup samples, tried the stacker 2 before workout, and always use NOXIDANT post-workout

Overall Grade: B

Workout Time: 35min

[BPP]

Monday-
-ME Squat- Work up to tripples, as many sets as needed
- Box- 5-6x 3
-SLDL- 5-6x3
-Side Bends- 5x6
-curls
-abs

Tuesday
-DE Bench- 8x3 cycling % starting at 40%
-Floor Press(or similair)- 5-6x3
-JM- 3-5x6
-iso-wide chest- 5-6x5
-pushdowns 2x15-20

Thursday
-DE squat- 8x3 cycling % starting at 45%
-Deadlifts- Work up to tripples, as many sets as needed
-Rack Pulls- 5-6x3
-curls- 5x5
-Shrugs- 5-10x3

Friday
-ME Bench- Work up to tripples, as many sets as needed
-Close Grip Rack- 5-6x3
-Rows- 5-6x3
-Push Press- 5-6x3
-calf raise 3 x15
-abs

** This is just the base outline. The reps will be tripples for 3 weeks before deloading for 1-2wks, then following that will be doubles for 3 weeks then testing. Not percent based work except on speed work which is projected.

[AmateurWrestler]

Monday-
-ME Squat- Work up to tripples, as many sets as needed
- Box- 5-6x 3
-SLDL- 5-6x3
-Side Bends- 5x6
-curls
-abs

Tuesday
-DE Bench- 8x3 cycling % starting at 40%
-Floor Press(or similair)- 5-6x3
-JM- 3-5x6
-iso-wide chest- 5-6x5
-pushdowns 2x15-20

Thursday
-DE squat- 8x3 cycling % starting at 45%
-Deadlifts- Work up to tripples, as many sets as needed
-Rack Pulls- 5-6x3
-curls- 5x5
-Shrugs- 5-10x3

Friday
-ME Bench- Work up to tripples, as many sets as needed
-Close Grip Rack- 5-6x3
-Rows- 5-6x3
-Push Press- 5-6x3
-calf raise 3 x15
-abs

** This is just the base outline. The reps will be tripples for 3 weeks before deloading for 1-2wks, then following that will be doubles for 3 weeks then testing. Not percent based work except on speed work which is projected.

i like it, but throw in some inclines and overhead pressiong from time to time since shoulders are SOOOOO important for a good raw bench. good work today too!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!

[Pilgrim BB]

I'll give it 2 maybe 3 weeks max before you figure how to fit stonelifting into this routine :D.

Nice workout plan. A new road to travel.

Good luck.

A

[BPP]

I'll give it 2 maybe 3 weeks max before you figure how to fit stonelifting into this routine :D.

Nice workout plan. A new road to travel.

Good luck.

A


yeah, im adding cardio and GPP in there, including my stonework...didnt list it, sorry :D

[Jamma]

Hope you do well, good journal so far, interesting read. Nice routine. What are you expecting on MAX day

[BPP]

Hope you do well, good journal so far, interesting read. Nice routine. What are you expecting on MAX day

thanks bro

well, still tryin to heal a torn tibialis anterior muscle and a knee injury, so not overly much

hopin for 250+ raw bench and 300+ shirted(i have a cheap inzer poly), 405+ squat and 490+DL

[Lifeforce]

I just read through this journal. It's very inspiring lifting in it, the calves raises, rack pulls, deadlifts, shrugs, push presses and especially the cool strongman event training. It's a real drag you couldn't compete due to the tibialis anterior injury and the knee injury. I really hope you get better it would be cool to see some more hardcore lifting!

Congrats on getting the job too!

[EliteRightist]

Nice lifting. Looks like a good routine, too. Thanks for writing in my journal.

[big_baller]

Looks good proppy.

Like what AW said though, a few incline and overhead work (no o-lift) exercises would do very well for your raw bench.

[Fullback_45]

Your well on your way once more. Good to see you hitting some straight iron now these days! Goodluck with those goals. Bench is going to get fking crushed and that deadlift should be right around the corner soon I suppose.

[BPP]

thanks guys!!!

when I wake up, I am OFFICIALLY cutting for the next 12 weeks

gonna get lean and ripped hopefully, having a challenge with 2 friends for BF loss


ugh..cutting

[big_baller]

yeah cutting sucks *eats peanut m and m's while typing* :D

[derekmac]

thanks guys!!!

when I wake up, I am OFFICIALLY cutting for the next 12 weeks

gonna get lean and ripped hopefully, having a challenge with 2 friends for BF loss


ugh..cutting

I hate cutting.

Come join me in suffering :(

[AmateurWrestler]

thanks guys!!!

when I wake up, I am OFFICIALLY cutting for the next 12 weeks

gonna get lean and ripped hopefully, having a challenge with 2 friends for BF loss


ugh..cutting


bahahahahahahaha


i think i am going to have some pizza and a pepsi...

make it two pepsis' :D


EDIT- now putting in a batch of fresh chocolate chip cookies at 110 cals a cookie,...and ima have about ten of them and drown them with chocolate milk. :)

[BPP]

5/9 ME Squat

Squats: 45x12, 95x8, 155x3, 205x3, 245x3, 255x3

SLGM: 155x3, 185x3, 215x3, 235x3

low box squat: 165x3, 175x3, 190x3, 205x3

DB Side Bends: 30x6, 55x6, 75x6, 80x6, 85x6

NOTES:
-went to the Dunes yesterday, so legs/calves were a bit sore to begin with
-squats went well, raise these next time, def got work to do tho, legs are lagging after the injuries, put on knee brace from 155 on to end of workout
-SL GM's were ok, fried my back which still is so so quickly, but felt good, raise
-low box squats were so so, some good some more GM than squat. raise a bit next time prolly
-db side bends murdered my sides and lower back on the edges, def stay on these...ouch!(in a good way)

Overall Grade: C+

Workout Time: 45 minutes