Welcome all to my new journal. Welcome back to my usual readers and thanks for the continued support, and hello to any and all new readers. This will be my workout journal for now, as it's finally the offseason! I am qualified for 2004 Police/FIRE/Military heavyweight nationals, and this will be my road to shocking the world, and being the Rocky of 2004.
This is what my plate looks like comin up:
Now, Nov 3, til ? -> Offseason training. Continue to work for overall body strength, endurance, speed, explosiveness and athleticism. Main focus on leg power, hip explosiveness, upper body strength, and endurance.
May 04->NASS Team Strongman Event. Team up with a lightweight and compete in Illinois.
July 04->NASS Illinois Record Breakers(same as last year May's contest)
October 04->P/F/M heavyweight Nationals -> My time to put 2 years of hard work to use and shock the world. Rocky lives again in 11 months.
Also will announce as the dates come in:
Eau Claire 3rd Annual Strongman(prolly April 04)->Where I did my first contest last year.
Harvest Strongman(before nationals prolly)->Ran by a friend and local strongman.
For now I am doing a basic routine of about 4 days on a week in the gym. Mixing it up with heavy compound core lifts, with higher rep chest work and assistance work for endruance.
Professional Shawn Smith works at my gym, so he wants me to train with him on Saturdays, and I will be doing Illinois chairmen Tony Soucie's PR days the first sat. of each month.
Anyway, enough of me rambling on. Crtitique away, all help appreciated
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11-03-2003, 05:43 PM #1
Offseason Chronicles of a Strongman..the Road to Nationals 04
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11-03-2003, 06:02 PM #2
11/03
worked out with a friend from Purdue I met at a strongman contest for the first time, at
Flex Appeal, our gym. Did a bodybuilding based chest routine today, as I am leaning towards
more and more volume and endurance work with chest, as wellas size development, since chest
is only a secondary at most muscle in SM.
DB bench: 35x15, 45x12, 60x10, 70x8(PR), 75x6(PR)
notes: Hes a built, lean, strong dude..so it was motivation to try and keep up..helped me
get a PR..hell yeah at these..been waiting to break the 70# mark forever..killed it today
Smith Incline Bench: 75x10, 115x10, 135x10, 135x8(PR on smith)
notes: did these on smith bc regular hurts my shoulders..these were much easier to isolate
chest on..liked it
Cable Flies: 40x10 (PR), 40x8, 30x10
notes: first time doin these HOLY HELL was there a pump!!
Seated bench machine: 90x10, 120x10, 130x10
notes: did these as a finisher..kept the pump..good finisher
Forearm Curls BB: 40x10, 50x10
DB forearm curls: 25x10(each hand seperate), 35x10(PR)
notes: first time doin these..weird
Reverse Forearm curls BB : 40x10(PR)
notes: these alwyas were hard for me lol
NOTES: great workout..huge chest pump and complete burnout..it was great...hope to finally
GROW in the chest
Shawn Smith today was like..this weekend's the last home game..no more excuses after that
so starting in 2 weeks Ill be getting my ass absolutely KICKED each saturday by a
professional strongman...*envisions the puking, literally crawling back to the car, and
horrible horrible sunday mornings waking up*
oh well, I WILL shock the world at Nationals 04, WHATEVER IT TAKES
mottos for the offseason:
LET NOONE OUT WORK YOU TODAY
PLAY LIKE A CHAMPION TODAY
It’s not the size of the dog in the fight,
but the size of the fight in the dog
LIMITS ARE FOR THOSE WHO HAVE THEM
Deep inside your greatest fear lies your greatest victory.
ALL PRS ****ING DIE NOW
I hated training. I hate every minute of it. But I said suffer now, and live the rest of
your life a champion.
-Muhammad AliLast edited by bigpoppaproppy; 11-03-2003 at 06:06 PM.
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11-03-2003, 06:08 PM #3
- Join Date: Apr 2002
- Location: Heaven; Ooooooooo baby it's a place on earth!
- Age: 37
- Posts: 5,090
- Rep Power: 5861
Originally posted by bigpoppaproppy
11/03
worked out with a friend from Purdue I met at a strongman contest for the first time, at
Flex Appeal, our gym. Did a bodybuilding based chest routine today, as I am leaning towards
more and more volume and endurance work with chest, as wellas size development, since chest
is only a secondary at most muscle in SM.
DB bench: 35x15, 45x12, 60x10, 70x8(PR), 75x6(PR)
notes: Hes a built, lean, strong dude..so it was motivation to try and keep up..helped me
get a PR..hell yeah at these..been waiting to break the 70# mark forever..killed it today
Smith Incline Bench: 75x10, 115x10, 135x10, 135x8(PR on smith)
notes: did these on smith bc regular hurts my shoulders..these were much easier to isolate
chest on..liked it
Cable Flies: 40x10 (PR), 40x8, 30x10
notes: first time doin these HOLY HELL was there a pump!!
Seated bench machine: 90x10, 120x10, 130x10
notes: did these as a finisher..kept the pump..good finisher
Forearm Curls BB: 40x10, 50x10
DB forearm curls: 25x10(each hand seperate), 35x10(PR)
notes: first time doin these..weird
Reverse Forearm curls BB : 40x10(PR)
notes: these alwyas were hard for me lol
NOTES: great workout..huge chest pump and complete burnout..it was great...hope to finally
GROW in the chest
Shawn Smith today was like..this weekend's the last home game..no more excuses after that
so starting in 2 weeks Ill be getting my ass absolutely KICKED each saturday by a
professional strongman...*envisions the puking, literally crawling back to the car, and
horrible horrible sunday mornings waking up*
oh well, I WILL shock the world at Nationals 04, WHATEVER IT TAKES
mottos for the offseason:
LET NOONE OUT WORK YOU TODAY
PLAY LIKE A CHAMPION TODAY
It’s not the size of the dog in the fight,
but the size of the fight in the dog
LIMITS ARE FOR THOSE WHO HAVE THEM
Deep inside your greatest fear lies your greatest victory.
ALL PRS ****ING DIE NOW
I hated training. I hate every minute of it. But I said suffer now, and live the rest of
your life a champion.
-Muhammad Ali
great job on the dumbell presses 75x6 is pretty good man! looked like a fun workout, heh, i REALLY should start training my grip and forearms, i've always had a strong grip but if i trained it maybe it could be a beast one
great job, im likin the quotes and hell yeah, go for it at nationals this year bro!"Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and freedom."
- Viktor Frankl, Austrian Psychiatrist and survivor of a Nazi concentration camp
"Nothing can resist the human will that will stake even it's existence on it's stated purpose."
- Benjamin Disraeli
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11-03-2003, 06:14 PM #4
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11-03-2003, 06:35 PM #5
- Join Date: Apr 2002
- Location: Heaven; Ooooooooo baby it's a place on earth!
- Age: 37
- Posts: 5,090
- Rep Power: 5861
Originally posted by bigpoppaproppy
thanks bro..kill that grip..make it huge..crush the #3 gripper
thanks for the support bro, you all will be a part of my success next October
anytime, haha, ima ask my mommy and daddy for a c.o.c or two for x-mas"Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and freedom."
- Viktor Frankl, Austrian Psychiatrist and survivor of a Nazi concentration camp
"Nothing can resist the human will that will stake even it's existence on it's stated purpose."
- Benjamin Disraeli
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11-03-2003, 06:40 PM #6
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11-03-2003, 06:48 PM #7
Damn the new focus towards next year sounds really cool...just don't change it mid program and start yet another journal. I can't keep up with all the ones floating around now
And good luck.
*How can you keep blowing off Shawn Smith*
I'm #12 in Y2J's "club"...and I'm scared.
This week on The Buff and the Beautiful: Colleen comes up with a new scheme to win over Carlos. But first she has to gain the trust of her captor.
http://forum.bodybuilding.com/showthread.php?s=&threadid=158857
https://www.amazon.com/dp/B08DBSVPQ4
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11-03-2003, 07:25 PM #8
yeah bro..my sights are set
haha, either way im headintowards that
new journal shouldnt be til prep starts for first contest of next year, which should be in 04
lol iunno.hes gonna get mad and put my ona bun and eat me one of these days as a snack if i keep it up
i dont have a great pic of him
but heres him doin a guest kegtoss at my may contest:
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11-03-2003, 07:47 PM #9
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11-03-2003, 07:52 PM #10
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11-03-2003, 07:55 PM #11
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11-03-2003, 08:43 PM #12
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11-03-2003, 08:56 PM #13Originally posted by Fullback_45
No need to wish you luck because your going to kill this new journal! You'r chest work, is pretty damn strong for a BB'er hehehe jk. Nice PR's for sure. Eat a **** load and watch that chest grow man!
thanks bro...hehe dont be callin me a BB'er now.. just train like one with chest today and at times
ive been eatin...i have a weight gainer shake after my workouts, and gonna eat like a horse
dads bringin me a small freezer to my apartment for MY meat so roomiescan have the fridge's freezer back
i usually have 50+ steaks and about 25 fish steaks on hand at all times
i had 2 Halibu steaks tonight...69grams of protein
w00t! weighing 250lbs will be mine, and leaner than I am at 240....aswill well over a 50" chest
measured biceps tonight for fun, cold and flexed
right->16.6", left->16.3"
i was stuck in the 15s since last year..finally got 16 this fall frome xtensive tricep work, now onto 17 and 18Last edited by bigpoppaproppy; 11-03-2003 at 09:07 PM.
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11-04-2003, 06:34 PM #14
11/4 workout
Bent Over DB Rows: 30x15, 40x12, 50x10, 70x6
notes: LOVING this exercise
cheat hammer curls(simultaneous): 30x10, 45x10
DEADLIFTS: 135x5(FAST AS ALL HELL!), 225x3, 335x1, 385x1(heavy), 415x1(PR), 420x0(nothin left)
notes: I said before we started 410DLpr dies...385 was heavy but I said I do NOT ****ING CARE 415 WILL DIE TODAY..so chalked up and did it...hehe, had a cheering crowd of about 5 ppl by the end of the lift as it was slooow
cable seated CG rows: 90x10, 120x10, 150x10
notes: I am struggling in 2 places with Deadlift...right where an 18" deadlift starts and at lockout...im good fromwhere i do 18's and from the floor, but transition from floorto past 18 gets me..same with lockout..
would it be beneficial to train like 6" ROM deadlifts heavy???
-DB rows feel so great!
-i LOVE getting a crowd at the co-rec...hehe
-grip is beyond solid on 420+ deadlifts...its my legs that are holding me back with deadlifts
overall solid workout, 5lb pr on deadlifts over a few weeks ago
new totals
bench: 230
squat: 285
deadlift: 415
TOTAL: 930
thats just a sidenote...all this is is a stepping stne to nationals next year
also got my credits and schedule worked out for next semester..19 this semester, 2 summer classes, next year and an internship next summer and then DIPLOMA!
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11-04-2003, 06:40 PM #15
- Join Date: Apr 2002
- Location: Heaven; Ooooooooo baby it's a place on earth!
- Age: 37
- Posts: 5,090
- Rep Power: 5861
awesome ****ing job man! woOt on the 415 deadlift your doing great bro! i gotta catch up
"Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and freedom."
- Viktor Frankl, Austrian Psychiatrist and survivor of a Nazi concentration camp
"Nothing can resist the human will that will stake even it's existence on it's stated purpose."
- Benjamin Disraeli
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11-04-2003, 11:11 PM #16
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11-05-2003, 08:58 PM #17
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11-05-2003, 09:19 PM #18Originally posted by Fullback_45
AWSOME JOB!!!! Your a damn deadlift king! You sure do beat me with that deadlift there. Hell of a nice job bro!
i was talkin with AMG on FI
im gonna start doin hardcore speed deadlifts
i can get 420+ EASY off the floor, grip is solid
and I can 18" 475 and nearly had 500
so if Im capable to get that much off the floor, AND from 18", theres NO reason im not deadlifting 475, 500 by now...its my speed, i get stuck in the transition from about 15"->20"
right below and at the bottom of an 18
gonna do hardcore speeds for awhile, at the inspiraiton of AMG and Amatuer WRestler. so hopefully i have a dead explosion this winter up to 500
now if only I had your squat/bench
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11-05-2003, 09:24 PM #19
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11-07-2003, 06:51 PM #20
thanks bro
11/7 workout
TGIF
leg extension: 70x15, 90x10
squat: 95x10, 135x10, 185x10, 225x6, 225x6
1-leg leg press: 135x10(per leg), 185x10, 225x10(PR)
DB overhead ext: 40x10, 55x10, 60x10(PR)
dont do these often hehe
Cambered pushdowns: 80x10, 120x10, 130x10
notes: workout out with same guy as Monday..good workout..1 leg leg press felt good . squats felt horrible!
AAANNND
commited to next saturday to do event training with Shawn
start plannin my funeral
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11-08-2003, 02:09 AM #21
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11-08-2003, 10:18 AM #22
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11-09-2003, 07:40 AM #23
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11-09-2003, 08:36 AM #24
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11-09-2003, 11:19 AM #25Originally posted by UnlimitedSteel
Awewsome workout! Interesting leg presses. Squats are still looking strong. You're on your way!
Originally posted by holyshinto63
Awesome job bigpoppaproppy! you've got a strong pair of triceps...and to comment on the last workout, that was one sweet deadlift
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11-09-2003, 12:29 PM #26
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11-09-2003, 01:02 PM #27
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11-09-2003, 01:22 PM #28
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11-09-2003, 02:09 PM #29
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11-09-2003, 08:43 PM #30
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