BEYOND STRONG

Some stuff

I have two training days this week, tomorrow and Thursday, and then Friday afternoon me and the crew head off to Columbus for the EFS VIP Seminar.  I am fucking stoked and each day at work I find it harder and harder to concentrate.  It is going to be a great time, at the seminar and post seminar with the guys and the beer.

I have been feeling decent lately, basically pain free and hitting prs every week.  My shoulder is a little beat up, but my back is 100%, my hips feel good, and my strength is up.  I credit a lot of this to my new found sleeping abilities.  I haven't had a drugged sleep in weeks, I am actually tired at 9:30-10 and I sleep all night long.  Another reason is my eating.  I am eating clean probably 90% of the time, but I have a new found love for chocolate chip cookie dough Pop-Tarts.  This ups my nightly calories and is allowing me to weigh in right at 242 every morning.  If all goes right I wont have to lose any weight for the meet and this time my gear will fit snug.

If I have said it once, I have said it 100 times: THIS SHIT AIN'T ROCKET SCIENCE!  If people would just eat, sleep, and lift heavy weights, they would see a change in their bodies.  Your strength goes up, you gain size, you get powerful.  If you aren't making progress, quit spinning your fucking wheels and DO SOMETHING ABOUT IT.  Guess what, are you stronger today then yesterday?  Stronger today then last week?  Month?  Year?  If not, why the hell not???  The body gets stronger by doing more today then you did yesterday.  Repeating the same shit over and over and over won't do it!  Outside of injury/illness, there is no other excuse for not hitting a PR every time you try one.

The body is an amazing thing.  You can take your hands and smash them into concrete day after day, year after year.  Your bones and connective tissue will grow stronger to adapt.  Your skin will grow coarse.  Eventually, you will be able to put you hand through a coconut and not even blink.  It may take 20 years, but it will happen.  You can bend coat hangers with bare hands and work your way up to red nails.  It may take a long time and there will be pain and blood and set-backs, but you can do it. 

The question is, ARE YOU WILLING TO PUT IN THE TIME?  THE BLOOD?  THE SWEAT?  THE TEARS?

Weight training is much the same people!  You can do anything, you just have to be willing to make the sacrifices, take the pain, and grow like a fucking weed.

-Rick

04/27/08- squats

-Deload Box Squats: 2 blue bands, bar weight: 320 x2, x2, x2, 340 x2, x2, 360 x2, x2.  Nice and easy.  Good deload to kick off next week!

-Glute-hams: bodyweight, x10, x10, x10

-Chest supported row shrugs: 45 x20, 70 x20, x20, 100 x20.

-Reverse hypers: 2-53 pound kettle bells, 2 mini bands doubled over, stretched from the handles down around the sleeves, x10, x10, x10.  Good tension at the top, hammered the lower back and hamstrings.

-Standing abs: 140 x8, x7 (Cullen ripped one and I started laughing) x8.

Done.  Came home and tilled the garden.  Heck of a core workout hanging onto that Briggs and Straton tiller!  Can't wait to start growing stuff.  Next up, a chicken coup...

-Rick

04/26/08- bench

-Foam bench: 100 pounds of chain added to bar.  The foam is basically a 1-board and it sucks because once the bar hits the foam and starts sinking, you can't see where it is and you have to try and reverse it.  I hit 405 bar weight x1 + the chains.  We figured it was around 475 or so which is a PR for 1 board.  Tried 455 bar weight twice, just couldn't get it.  Second time I had it all but locked out at the top.

-Triceps Death part 2: 155 x5 off chest, x5 off 1 board, x5 off 2 board, x5 off 3 board, x5 off 4 board, x5 off 5 board, x5 off 4 board, x5 off 3 board, x3 off 2 board.  Non stop.
second set: much the same except I got 5 off of the 2 board.

-Kettle bell suspended close grips: 36s x8, 53s x7, x7.

-Kettle bell floor press: 88s x7, x7

-Chest supported row: 90 x5/5, x5/3 w/2 negatives, x5/1 w/ 4 negatives.

Done.

Came home and mowed the yard until a storm blew in.  Got 90% of it done.  I will finish it tomorrow and get the gardened tilled up.  Good stuff.

-Rick

04/24/08- deads

-Sumo deadlift: 480 x5, x5, x5.  No belt.  This was quite easy today.  Not sure why but I felt awesome and was quick off the floor and to lockout.  Felt like 135 for all sets and reps.

-Pulls standing on 5" box: 485 x2, x2, x2.  No belt.  Same story here, fast pop off the floor and right to lockout.  Interesting this is...

-Straight legged sit-ups with cable: 70 x10, x10, x10.  Finally got 10 on the last set.

Was hot today.  I moved fast and by the time I was done my face was cherry red and I was completely soaked in sweat.  Wore shorts and put some powder on my legs today.  My hand that is overhand grip always gets hung up on my thigh and the bar grinds from there so the powder helps a bit.  I still get a brush burn from my fingers scraping my thigh.  This is the one thing that holds me back from switching to sumo, the heavier the weight the more I get hung up on my thigh.

Last two mornings I have been sleeping like I am in a coma.  I usually wake up 2-3 minutes before the 5 am alarm, but these last couple days the screaming alarm has shook me awake.  These have not been drugged sleeps either, very cool.

I bought some TRAC which is the creatine MHP sells.  I wanted to try something new so I figured what the hell.  It is hard to tell if things are working for me, I am no Chuck Vogelphol but I lift limit weights and it is hard to tell if a supplement is helping or if it is just normal.  I will have months when I use creatine and glutemine and make great gains and months when I just use a protein supplement and make great gains.  I like MHP, their "Up Your Mass" product put weight on me fast, and they are big supporters of powerlifting, so I will give it an honest go and report back how it works or doesn't work.

The Elite VIP seminar is one week away!

-Rick

Busy busy busy

Lately not a lot happening here in my blog. That is because I am preparing for the big move, in 2 weeks from tomorrow. Visa's, cleaning out my apartment, insurance, taking care of this and that, all has to be done. That doesn't leave much time for training, and when it does, it's a quick session with KB's or blitz session at the gym. Heavy weights are always attracting me ofcourse, but lifting them isn't gonna happen anymore. I am just not putting in enough food at the moment to fuel the old engine. Not a bad thing really, because I am still trimming down a bit, and seeing the results makes it worth it. However, heavy is always what I was used to, and not being able, or better (coz I am still able to) to lift a heavy weight with ease isn't gonna  fly right now and sometimes I do miss that. At my heaviest, 110kg, I was slinging weights  around the gym with much more ease, no biggie at all doing heavy deads, squats or whatever. But lifting heavy, and being heavy sometimes took it's toll outside of the gym. A sluggish feeling all day, tired, hungry, a beast walking.. Now, being a good 20kg lighter, live in the gym is tough, not just physical, also emotional. I really have to turn off the ego switch, because being able to do the same numbers at a much lighter weight isn't gonna happen overnight. It's possible, just look at some numbers mr Walker is putting up at a fairly light weight. It will take time though. Being a lightweight, and looking at life outside the gym, boy, life is a breeze! I can go somewhere without actually feeling hungry for a couple of hours! Not carrying around sandwiches, eggs, shakes or whatever I was stuffing in all day long, with the highlight being a delicious tuna shake with diet coke!! (that actually has been a mainstay for more than 6 years)..

Anyway, it all has it's benefits, and at the moment I can definitely see and feel the benefits of being lighter in weight, especially when I am moving in two weeks where the weather is hot, my wife looks beautiful and our room doesn't have airconditioning yet... hehe...

The ab video I posted earlier, is no longer available, so here is a different video for your viewing pleasure..

Theo

4/20/08- Squats

-Squats: straight bar in briefs and belt.  No Lance today so we had to walk the weight out.  That is okay, since doing all the band work a few weeks back my walkout has been decent.  I wore Lance's briefs, so they are a size bigger then mine.  I can pull them on pretty much like shorts.  Worked up to 702 x1 today in the briefs and belt, with a fucking walkout.  Easy money.  I am getting anxious to get into my tight briefs and a suit.  I am going to SMOKE SHOW 800 at Worlds.  Last time I hit 700 in the briefs it was the tight pair, so I am happy with this huge pr.  If I wasn't walking the weight out, I think I could have done 725-750 in these briefs.  DO WORK SON!

-RDL's: 295 x10, x10, x10

-Reverse hypers: 200 x10, x10, x10

-Standing abs: 140 x8, x6, x6

-Glute-hams: 53lb kettlebell x6, x6, x6.

Done.  I am absolutely wasted between yesterday and today.  Came home and had the post workout steak, eggs, and brown rice.  Was hungrier today, ate more steak and the rice went down fast.  Now I am sipping some Joe and getting ready to go shower. 

My neck is a little sore from benching, always gets that way.  Nothing a hot shower and some 600 mg ibuprofen wont fix. 

Getting stoked for worlds.  I am very excited to see my lifts progressing like they are, especially the bench press.  Cullen reminded me today that less then a year ago I said I would be happy with 405, and now 405 is a joke and I am smoking 455.  A bigger bench means a bigger total.  I am finally starting to become more well rounded in my lifting.  No longer can people say, "You did good but that bench keeps you down."  Fuck that.  It is time to get after it.  500!

-Rick 

04/19/08- bench

-4 Board Bench Press: wore Rage X, worked up to 495 x1, then 545 x1!!!  Huge PR and more weight then I have done to date.  Very stoked about this.  Got rid of the boards and went down to 455.  I have yet to get 45, the last two times I have tried it I dumped it onto my belly.  Today, I was within a half inch from touching (had my belt to high and couldn't get my belly up enough, my bad as Cullen wanted to push it lower) but I blasted it right up like it was 135.  For those of you out there napping: MY BENCH IS COMING ALONG AND MY TOTAL IS GOING TO BE VERY INTERESTING VERY SOON!!!

Cullen hit an easy 605 and just missed lockout out 650 off of 4 boards.  He is going to bench 600+ before the end of 08' and I truly see a 700 or better in him down the road.

-Close grip lockouts: 2 mini bands doubled each side, 135 x3, x3, 155 x3, 183 x3, x3.

-Kettlebell pull-overs:  36s x8, x8, x8.

-Kettlebell floor press HELL: Remember the shrugs we did with the KBs awhile back?  The ones where you do 20 reps, rest for 15 seconds, 15 reps, rest for 30 seconds, then 10 reps and rest for 60 seconds, never setting the KBs down??  Well, Cullen wanted to do this with KB floor presses.  Fucking eh.  He used the 53's.  Unbelievable.  He got to 30 seconds into his 60 second rest and couldn't hold them any longer.  I used the 36's, LOL!  I got 20 reps, 15 secs rest, 15 reps, 23 secs rest, and 10 reps with no more rest.  On my 30 second rest set my right triceps was actually shaking, and with each shake it would ratchet down until I could no longer support the bells.  Try this, you will LIKE it.

-Chest supported row: 90 x5/5, x5/3 with 2 negs, x5/1 with  negs.  After 5 reps wide grip, the spotter holds the bar and you switch to the low grip.  Back fried, body wrecked.

I came home and cooked a steak, 6 eggs, and ate a bag of brown rice.  For those counting that was probably 80-100 grams of protein and 100 grams of carbs.  The wife is away for the night, she is at a convention with the ladies she works with, so I am going to veg on the couch with my water and the PS2 control in my hands.  I am a bachelor tonight ladies.... a fat, hairy, sweaty, tattooed and balding bachelor, but still a bachelor.

Love me or hate me.  It looks like I will be at York Barbell June 29th lifting at IPA Worlds as a 242 am.  I am expecting big things out of myself, most importantly my ELITE total.  The day is coming...

-Rick

04/17/08- deads

-Sumo Deadlift: 465 x5, x5, x5.  No belt.

-Mid shin rack pulls: 620 x2, x2, x2. No belt.

-Lying abs with cable: 70 x10, x10, x8.

-Wide grip pull-down to the front: 180 x6, x6, x6.

Done.  Hot today.  Next week I need to wear shorts and bring the deadlift socks and baby powder.  On the rack pulls my sweat pants were bunching up at the top and it slowed the bar movement down a ton.

Suddenly there are a number of "trainers" in my small town.  This week alone I have seen two in the gym helping clients.  The bullshit that comes out of their mouths is one of the reasons I got away from this profession and one of the reasons personal training gets a bad name.  Neither of these guys knew what they were doing, both looked like shit themselves, and the advice and exercises they had people doing were fucking terrible.  Today the "trainer" had a kid squatting, his knees were buckling on him and he was bent way over with a bowed back.  Ugh.  It is unfortunate that anyone with $200 can get a certificate that labels them a trainer.  It is a sick business were ill informed fuck ups get to take people's hard earned money and offer them the promise of being fit and healthy, strong, or a better athlete.  Give me a pile of rocks and I could make that kid stronger then this "trainer" was with a gym full of equipment.

On the sunny side, work is going well.  Almost a month in and I haven't been screamed at or cursed out by the top dogs.  I am pretty happy with that.  It is funny how when you put a tie on to go to work, people who normally put their noses up in the air at you want to talk to you and always say "hello".  Good thing for me I am a psychopath and I never forget....That was a joke.  Maybe.  The rumor is my boss likes me, and the only man with more pull then him is the warden, so I am in good company at least.  One day I would like to run my own institution.  That will require a lot of years, a lot of work, and keeping my nose clean.  Good thing I have lifting and I don't spend my off time drinking beer and slapping my wife around.  I cant understand the people who spend all night bellied up to a bar.  Seems like such a waste of life.  Course, they probably can't understand why I beat the shit out of myself for a PR.  It takes all kinds.

The EFS seminar is right around the corner and I am stoked.  Should be a great fucking time!  If we go out, I can be the DD because I am officially on the wagon.  Lifting hard on Saturday and Sunday morning kinda threw a wrench into my Saturday night six pack, and I am up at 5 am Monday-Friday, so I guess I have to give it up.  It is all good, I will find other things to replace those empty calories.  Like Pop Tarts. 

Well, I have to make my meals for tomorrow and take my sleeping drugs.  Tomorrow it is supposed to be sunny and 77, YEAH!  Bring on the global warming!

-Rick

04/16/08- upper body

-Speed bench: 185, 8 sets of 3.  20 seconds rest in between.

-Shirt bench raw: so you aren't confused, this is the same form I use in my shirt, but raw: 135 x5, x5, x5.

-Skull crushers: 145 x6, x6, x6.

-Elbows out ext: 50s x8, x8, x8.

-Seated military press: 155 x5, x5, x5.

-Kroc Rows: 110 x25, x25 each arm.  Awful.

Just read that Kennelly benched 1070 last weekend.  I can't even comprehend that!  Amazing weight.

Watch his raw work off 3 boards:

Kennelly is the greatest bench presser in the world.  I have no doubt that he could smoke the raw record and then some.  I think he is on a quest for 1200 or better, and by the looks of things he is going to get it.  He is a FREAK to the 10th power.  CONGRATS BIG MAN!!!

-Rick

Sick

Couldn't squat Sunday.  I woke up early to some severe gut pains and 20 minutes later I had stuff coming out of both ends.  Not pretty.  I think that is the first time I have thrown up in 8 years!  I forgot how wonderful it is.

Being the true meat head that I am, I got up at around 9:30 am and tried to eat.  Not good foods mind you, I had the wife drive to McDonalds and get me 3 sausage, egg, and cheese mcmuffins and 2 hash browns.  10 minutes later it was on the ground off the side of my porch.  So, I laid on the couch and drank water all day, slept as much as I could, and finally kept 2 packages of noodles down at around 8 pm.  By the time I officially went to bed at 10:30 PM, I felt better.

Today I felt good, just wiped out.  Not sure what it was, but I don't want it again.

-Rick