Yardie Power Version 2.0

**BPP** · 09-29-2004, 07:22 PM

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** · 09-29-2004, 07:32 PM

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

**big_baller** · 09-29-2004, 10:52 PM

Change is always good.

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

**BPP** · 09-29-2004, 10:56 PM

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** · 09-29-2004, 11:00 PM

looks do-able.

So your going to be a cop?

**Pro** · 09-30-2004, 11:55 AM

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

**BPP** · 09-30-2004, 11:57 AM

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** · 09-30-2004, 01:29 PM

Nice workout.

Good luck with your new goals.

**John Promise** · 09-30-2004, 01:32 PM

Originally Posted by bigpoppaproppy

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** · 09-30-2004, 03:33 PM

Originally Posted by John Promise

that doesn't sound too difficult...

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

**BPP** · 10-01-2004, 07:06 PM

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** · 10-02-2004, 03:50 AM

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

**BPP** · 10-04-2004, 04:21 PM

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** · 10-04-2004, 05:17 PM

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** · 10-05-2004, 03:57 PM

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** · 10-05-2004, 06:12 PM

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

**BPP** · 10-06-2004, 02:57 PM

new tattoo on left rear tricep

**BPP** · 10-06-2004, 08:11 PM

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** · 10-11-2004, 12:48 PM

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** · 10-11-2004, 10:12 PM

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** · 10-12-2004, 02:37 AM

Whats your vert Prop?

**RiNgMaSteR** · 10-12-2004, 04:34 AM

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** · 10-12-2004, 03:42 PM

You'll pass with flying colors

**BPP** · 10-13-2004, 06:33 PM

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** · 10-13-2004, 07:36 PM

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

**BPP** · 10-21-2004, 08:05 PM

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** · 10-21-2004, 10:25 PM

Losing the weight big man!

**AJ010** · 10-22-2004, 01:31 PM

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

Great job on the PRs!

**Fullback_45** · 10-22-2004, 03:27 PM

Hell yea bro! Leaning up nice and slowly.

**BPP** · 10-22-2004, 09:11 PM

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?

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