AustrianOakJr's "Gonna Lift Some Heavy Sh*t.....Professionally" Log

[stayfit2008]

Thats awesome. Im glad you are getting back into it and not letting the injuries get the best of you. Theres always a way around an injury if you really want to continue in the sport.

As for the show.....sounds tempting.....but.......im taking some time off to build more muskels. Im running with some real freaks of nature in the WNBF and if I have a chance of competing with them I need some grow time.

And as for the NMA formerly being the NGA.....Jerry and Joe broke away from the NGA and FORMED the NMA. The NGA is still around.....in which you have a master pro card. You should look around to see if theres anything going on with NGA masters pro around the time you get back into it. Im always for doing more than one show when I get ready. Might as well, right?

wonder how long my pro card is good for? Ill have to look into that...

[AustrianOakJr]

wonder how long my pro card is good for? Ill have to look into that...

Id be willing to bet that if you talked to the promotor and explained you were out on injury they would let you compete no matter what the expiration is.

[stayfit2008]

Id be willing to bet that if you talked to the promotor and explained you were out on injury they would let you compete no matter what the expiration is.

Yea,..I was all ready to compete to just before I injured my back. been two years buddy...

[AustrianOakJr]

I was real excited to hit some deadlifts yesterday. I was at work daydreaming about some plates clanking agains the floor and Rage Against the Machine blaring in my ears. That sounds slightly insane when I actually type that out....lol. But anyways....I was ready to rock. When I got to the gym I didnt seem to feel at 100%. I was about 3 sets into deads and my head was pounding, I was feel nauseated and light headed. Of course, I kept going but it wasnt one of my best days....just felt "off". But I guess we gotta have those days in order to have the others when we are really "on". Maybe next week.

JUGGERNAUT - 8's wave - ACCUMULATION

TRAP BAR DEAD LIFTS - LOW GRIP

310 X 8
310 X 8
310 X 8
310 X 8
310 X 10 *2 reps shy of failure

STATIONARY BB LUNGES

155 X 16
155 X 16
155 X 14 (room is spinning...lol)

SEATED CALF RAISE

3 plates X 8
3 plates X 8
* aborted this exercise bc my calves were cramping and didnt feel fully recovered from Sat.

OCCLUDED LEG EXTENSIONS

155 X 12
155 X 8
155 X 6 1/2

LIGHT CARDIO, STRETCH, ROLL - 20 min

[AustrianOakJr]

Yea,..I was all ready to compete to just before I injured my back. been two years buddy...

Man, that is tough. But I admire your determination to keep at it. I know you'll get back to where you were.

[fltallpaul]

Kicking ass at less than 100% means your days when you are feeling "on" will be even better.

Saw the Cheesecake pics on FB...looked good!

[AustrianOakJr]

This is something I wrote as a status on FB yesterday and figured I would share it here as well:

Why does God allow this to happen? Im not very sure that I have found the answer or even come close to comprehending something of this magnitude. But when I found my wife weeping in the bathroom this morning, I got a clue. She was weeping out of compassion and empathy for those families that lost...... and out of extreme gratitude for what we are blessed to have. These are characteristics of a Godly heart. Compassion, empathy, and gratitude. How many have cried out in these past two days in compassion and empathy for the families of Newtown? How many of us have cried out in gratitude for our own families? How many of us have looked into the faces of those teachers who (not in their own power) acted out the most extreme sacrifice in love.....and seen the face of God? God isnt allowed in school? It seems to me He was there through it all! We only know "good" through the contrast of evil. And this great tragedy has provided great contrast. So, as much as I cant stand to think that there is a greater good to come out of 26 families being devastated, I know it is true. God allows these things to happen because of the good that comes from it. Does God allow the evil one to steal, kill and destroy? I think he is allowed a time to think he has won.....only to turn it around for good. Look at the cross....the most extreme example of allowing Satan his way. Only to make way for THE supreme act of grace that saves us. So I don't pretend to know the mind of God and specifically the reasons He had.....but the change in heart we are experiencing this holiday may be a clue.

[Gibson5521]

^^ Great post

[jpfaherty]

I was real excited to hit some deadlifts yesterday. I was at work daydreaming about some plates clanking agains the floor and Rage Against the Machine blaring in my ears. That sounds slightly insane when I actually type that out....lol.

I have these thoughts all the time, RATM and all Not insane in my eyes!

[NaturalPursuit]

Ah love those thoughts

[AustrianOakJr]

^^ Great post

Thanks man. Ive done a lot of reflecting this weekend. I feel better than i did on Friday night.

I have these thoughts all the time, RATM and all Not insane in my eyes!

Ah love those thoughts

You do realize that just because the three of us think this way.....well, we could ALL just be insane, you know.

[AustrianOakJr]

Mondays workout:

JUGGERNAUT - 8s WAVE - INTENSIFICATION

SQUAT TO PARALLEL BOX

285 X 3
305 X 3
330 X 8
330 X 8
330 X 10

BB GLUTE BRIDGE - SHOULDERS ON FLOOR

235 X 10
235 X 10
235 X 10

OCCLUDED HAM CURLS - LYING

80 X 15
80 X 12
80 X 10

CABLE HIP THRUSTS - DEEP SQUEEZE AT TOP


170 X 10
170 X 10

STANDING CALF RAISE

150 X 12
150 X 12
150 X 10.5

7 min cardio
10 min stretch and roll

TUESDAYS WORKOUT:

25 min cardio
25 min stretch and roll

[AustrianOakJr]

OHP - 8's WAVE - INTENSIFICATION

115 X 3
125 X 3
135 X 8
135 X 8
135 X 8

DB INCLINE FLYS

65's X 10
65's X 10
65's X 10

WEIGHTED DIPS

BW + 65 X 10
BW + 65 X 10
BW + 65 X 10

CARDIO, STRETCH, ROLL - 20 min

[AustrianOakJr]

TRAP BAR DEADS - 8s WAVE - INTENSIFICATION

285 X 4
320 X 3
345 X 8
345 X 8
345 X 12

WALKING BB LUNGES

155 X 16 steps
155 X 16 steps
155 X 16 steps

OCCLUDED LEG EXTENSIONS

155 X 12
155 X 9
155 X 6

CARDIO, STRETCH, ROLL - 30 min.

[NaturalPursuit]

Heavy deads!!! Wish my gym had a trap bar...always wanted to try it out

[AustrianOakJr]

Heavy deads!!! Wish my gym had a trap bar...always wanted to try it out

I like to use the trap bar when I am squatting and deadlifting in the same week. I feel the trap bar takes my low back out of it a bit and put the focus more on my legs....which is right where I need it. Keeps my low back from being overtaxed.

[wrkoutfrq]

I watched Brian Whitacre use the trap bar several times and I really wanted to try it... We'll see... I love blood flow restriction work but man is it humbling!

[Vanguard1965]

Hi Sean,

Just wanted to stop in and wish you and your family a Merry Christmas and a Happy New Year!

I know with your great attitude, hard work and dedication, 2013 will be a great year.

Cheers!
Dean

[AustrianOakJr]

I watched Brian Whitacre use the trap bar several times and I really wanted to try it... We'll see... I love blood flow restriction work but man is it humbling!

Yep....its definitely different. I am looking forward to the end of the cycle where i can really load up some weight.

Hi Sean,

Just wanted to stop in and wish you and your family a Merry Christmas and a Happy New Year!

I know with your great attitude, hard work and dedication, 2013 will be a great year.

Cheers!
Dean

THanks Dean! I really appreciate that. And I wish you the same. I hope you get to enjoy some time with family and friends. Eat some good food and get some grow on!

[AustrianOakJr]

CHRISTMAS EVE JUGGERNAUT STYLE

8s wave - REALIZATION

BENCH

150 X 5
185 X 3
210 X 2
225 X 1
240 X 11

WIDE GRIP CHINS

BW X 12
BW X 12
BW X 12

MACHINE LATERAL RAISE

130 X 12
130 X 12
130 X 12

CARDIO - 15 min
STRETCH AND ROLL - 15 min.

Time to eat!

[AustrianOakJr]

Geeze....its been a while. Last workout I entered was Christmas eve. Had a pretty mixed couple of weeks. As many know we have experienced a tragedy here in my hometown of Webster and it hit pretty close as one of the guys who died in the ambush was a former student of mine. And the other officer was a mentor to many of my close students who are part of the Webster Fire Fighter explorer program. So ive done a lot of reflecting this week and experienced the whole range of emotion. Lately, I have been doing a lot of work on my emotional and spiritual health so this range of emotion took on new meaning to me. So while I experienced a serious sadness and loss with the rest of my community, God blessed me with one of the most spiritually fruitful weeks of my life. If there was ever a question of Gods grace and love it was put to bed this week. On Monday I woke up out of a sound sleep and lay wide awake like God woke me himself. It sounds absolutely insane, I know. But I could not fall asleep and felt prompted to write.....at 2 AM. So, rather than push back the emotion (as I would have in the past) I got up and wrote. After I was done, I felt very much at peace and was able to return to sleep quickly. But when I reread it, I did not really feel like what I had written was any great revelation or incredibly earth shattering. I didnt think much of it beyond that. I didnt even know what to do with it. But my wife suggested I post it on the facebook memorial pages for the fire fighters. So i did and was just floored by the response. Within 5 minutes there were hundreds of "likes" and several very meaningful, heart felt comments on my writing. And since then, thousands of people from my community have responded and I have gotten messages and emails indicating that the words were exactly what they needed at that moment. Some indicated that they were questioning God and my words gave them peace. Wow....just wow. I only wish I could claim they were my words, but for the first time in my life I truly felt God used me to communicate to others. Its honoring and humbling at the same time.

This is what I wrote that night:


Ive recently started to dig pretty deep in personal reflection and the recent tragedies have helped that process along. Ive been waking up in the morning to these words running through my head......"His love never fails, it never gives up". Tonight, I woke up in the middle of the night to those words again....."His love never fails, it never gives up" and the images ive seen this past week were running through my head. It was so powerful I couldnt sleep. So after some prayer, here i sit typing it out....at 2:30 AM.

In the midst of chaos, God is there. He has worked in our community in ways ill never understand but from what I can see His love moves from one to another. It crosses the boundaries of religion. It rises up in the face of evil and persists relentlessly.....its overwhelming. The brotherhood of firemen and police that I saw this week was a testimony that Gods love is alive and well. And at times it was overwhelming. As I think it through, a song I know plays in my head....."its stronger than the power of the grave. And constant in the trial and the change. This one thing remains........His love never fails, it never gives up, it never runs out on me." The Apostle Paul put it pretty well, I think. "Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres. Love never fails.......These things remain....faith, hope and love. But the greatest of these is love."

Love has risen above the death and the ashes. I've seen it in the firemen who drove hundreds of miles to pay their respects; and in a community that welcomed them by paying for their stay at local hotels. Ive seen it in businesses that donated so much food that it couldn't all be eaten (kinda reminds me of some loaves and fish i heard about). Ive seen it in thousands of dollars donated to families in need. Ive seen it in a mile long line of people waiting hours to do their part in comforting the broken families. Ive seen it in a crew of policemen embracing a brother too broken to continue his speech. "And on and on and on and on it goes.....it overwhelms and satisfies my soul. This one thing remains...."

I used to think God only worked primarily through Christians, at church, or through the church. I realize my box was small. I used to think our world is going to hell and that it just keeps getting worse. But now im not so sure.

http://www.whec.com/videos/index.shtml?vid=3885099&v=1

One thing I want to be clear about......this is a testimony to my God, not me. I feel compelled to say that I only blog about this aspect of my life because i want others to know what GOD has done through me. Im nothing special...in fact, im quite the opposite. Far from "good enough" for God to use.

[fltallpaul]

Thanks for sharing your personal thoughts and what's going on in your life.

[co1e_train]

Absolutely awesome Sean ^^^

[The Solution]

Damn Sean what a powerful post
Hope 2013 is good to ya!

[AustrianOakJr]

Its interesting to me that in light of this past week, bodybuilding seems so insignificant. But none-the-less a place of refuge. There is something great about being burdened on the emotional level and unleashing that in the gym. Its pretty therapeutic. So I was able to get all my training in despite the hectic week of Christmas, New Years etc. Helps to have the week off though....lol. I dont feel like writing out all of my workouts since Christmas Eve, so ill post the numbers for my "Realization" week of Juggernaut. This was the 8s wave, so im pretty happy with these numbers.


BENCH = 240 X 11
SQUAT = 360 X 11
OHP = 150 X 11
DEADLIFT = 380 X 11

Deloading this week and then on to the 5s wave. Cant wait to get into some heavy weight!

[AustrianOakJr]

Thanks for sharing your personal thoughts and what's going on in your life.

Absolutely awesome Sean ^^^

Damn Sean what a powerful post
Hope 2013 is good to ya!

Thanks for your support, guys. I appreciate that.

[bcapprentice]

Geeze....its been a while. Last workout I entered was Christmas eve. Had a pretty mixed couple of weeks. As many know we have experienced a tragedy here in my hometown of Webster and it hit pretty close as one of the guys who died in the ambush was a former student of mine. And the other officer was a mentor to many of my close students who are part of the Webster Fire Fighter explorer program. So ive done a lot of reflecting this week and experienced the whole range of emotion. Lately, I have been doing a lot of work on my emotional and spiritual health so this range of emotion took on new meaning to me. So while I experienced a serious sadness and loss with the rest of my community, God blessed me with one of the most spiritually fruitful weeks of my life. If there was ever a question of Gods grace and love it was put to bed this week. On Monday I woke up out of a sound sleep and lay wide awake like God woke me himself. It sounds absolutely insane, I know. But I could not fall asleep and felt prompted to write.....at 2 AM. So, rather than push back the emotion (as I would have in the past) I got up and wrote. After I was done, I felt very much at peace and was able to return to sleep quickly. But when I reread it, I did not really feel like what I had written was any great revelation or incredibly earth shattering. I didnt think much of it beyond that. I didnt even know what to do with it. But my wife suggested I post it on the facebook memorial pages for the fire fighters. So i did and was just floored by the response. Within 5 minutes there were hundreds of "likes" and several very meaningful, heart felt comments on my writing. And since then, thousands of people from my community have responded and I have gotten messages and emails indicating that the words were exactly what they needed at that moment. Some indicated that they were questioning God and my words gave them peace. Wow....just wow. I only wish I could claim they were my words, but for the first time in my life I truly felt God used me to communicate to others. Its honoring and humbling at the same time.

This is what I wrote that night:


Ive recently started to dig pretty deep in personal reflection and the recent tragedies have helped that process along. Ive been waking up in the morning to these words running through my head......"His love never fails, it never gives up". Tonight, I woke up in the middle of the night to those words again....."His love never fails, it never gives up" and the images ive seen this past week were running through my head. It was so powerful I couldnt sleep. So after some prayer, here i sit typing it out....at 2:30 AM.

In the midst of chaos, God is there. He has worked in our community in ways ill never understand but from what I can see His love moves from one to another. It crosses the boundaries of religion. It rises up in the face of evil and persists relentlessly.....its overwhelming. The brotherhood of firemen and police that I saw this week was a testimony that Gods love is alive and well. And at times it was overwhelming. As I think it through, a song I know plays in my head....."its stronger than the power of the grave. And constant in the trial and the change. This one thing remains........His love never fails, it never gives up, it never runs out on me." The Apostle Paul put it pretty well, I think. "Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres. Love never fails.......These things remain....faith, hope and love. But the greatest of these is love."

Love has risen above the death and the ashes. I've seen it in the firemen who drove hundreds of miles to pay their respects; and in a community that welcomed them by paying for their stay at local hotels. Ive seen it in businesses that donated so much food that it couldn't all be eaten (kinda reminds me of some loaves and fish i heard about). Ive seen it in thousands of dollars donated to families in need. Ive seen it in a mile long line of people waiting hours to do their part in comforting the broken families. Ive seen it in a crew of policemen embracing a brother too broken to continue his speech. "And on and on and on and on it goes.....it overwhelms and satisfies my soul. This one thing remains...."

I used to think God only worked primarily through Christians, at church, or through the church. I realize my box was small. I used to think our world is going to hell and that it just keeps getting worse. But now im not so sure.

http://www.whec.com/videos/index.shtml?vid=3885099&v=1

One thing I want to be clear about......this is a testimony to my God, not me. I feel compelled to say that I only blog about this aspect of my life because i want others to know what GOD has done through me. Im nothing special...in fact, im quite the opposite. Far from "good enough" for God to use.

Let me join the chorus of thanks for your reflections. What you posted is something that I have been preaching for most of my ministerial career. God can be found in surprising places. I better stop before this turns into a sermon!

[Cytrainer913]

Really good lifts there Sean, hope all is well, get my pm I sent u?

[jked4life]

Its interesting to me that in light of this past week, bodybuilding seems so insignificant. But none-the-less a place of refuge. There is something great about being burdened on the emotional level and unleashing that in the gym. Its pretty therapeutic. So I was able to get all my training in despite the hectic week of Christmas, New Years etc. Helps to have the week off though....lol. I dont feel like writing out all of my workouts since Christmas Eve, so ill post the numbers for my "Realization" week of Juggernaut. This was the 8s wave, so im pretty happy with these numbers.


BENCH = 240 X 11
SQUAT = 360 X 11
OHP = 150 X 11
DEADLIFT = 380 X 11

Deloading this week and then on to the 5s wave. Cant wait to get into some heavy weight!

Sean, those words are beautiful. I've been doing a lot of reflecting on all of the tragedy lately and I keep coming to the same place that you have gotten to. I tried to get that across on the facebook thread you posted on the last tragedy, although not a fraction as eloquently as you did. I see a lot of good in humanity every day of my life, and I deal with quite a wide array of people. I see god's love all around.

I'm glad to see you healthy and happy to see that you enjoyed the time over the holidays with the family. I love the vids you posted of the ice removal.

Oh... and nice numbers too.

[Jrich54338]

Sean,
I hope all is well with you???