Strength, Will, and Power. aka -

[porkchop]

Howdy kids,
I've been off the boards for awhile, lot's of work and personal life craziness. Yes, I AM crazy, for the record.

So to catch y'all up on what sorta crazy shit I've been up to, lemme hit the high level. Yes, the dates will be out of order, but they are grouped together for context.

November 7th 2009 - My last meet, that Saturday night after the meet I weighed 276lbs. At 5' 8" (on a tall day). MY bp was 6500000000/2345465768 , so I decided to diet. At this point I was damn near excited to diet.

February 18th 2010 - 226lbs and calipered at about 14% body fat. Holy shit. There is something I never thought I'd say. I think longterm I'd like t0 see 10 or 11%. Not just yet though, I need to compete some more on focus on regaining some strength.

During that 3-4 months, I trained 3-4 days a week, did cardio on most days, nothing crazy. Cleaned the diet up big time. First just cut out stupid shit, then lowered overall intake, then went pretty much AF method forthe last 15lbs or so.. AF method by far was the best. I should have just stuck to the fuckin rules from the get go.

I did lose overall strength numbers, but lb for lb I am MUCH stronger, MUCH more athletic, and 10x's healthier. My borderline type 2 is GONE, BP and lipid profile is PERFECT. Doc was mucho impressed.

February 14th 2010 - Specifics will not be discussed, but I want to say, on this day an Angel saved me. That is all that will be discussed, so don't fuckin ask. :D


March 27th 2010 - Coontail Barbell closed it's doors...


for about 3 hours. :D

I moved the gym down to where I am living. A good friend runs an MMA Dojo, and just moved to a HUGE new location, he asked me to join in on the fun. This is an incredible opportunity for me, so I jumped in head long.

I will get some pics, once I have it organized, and setup properly.

So, after several months of hard ass dieting, then about 5 hours of moving the gym. I decided that I should get a bench workout in.

Oh, also, first time in a shirt. I've decided my next meet will be equipped.

So...

I put on a loose single ply rage x, and went to town. Here's what I remember:

after rc warmup stuff:

Bench -
bar x10
bar x10
135 x5
185 x5
225 x5
275 x3
315 x1

add shirt.

2 board -
365 x1
405 x1
455 x1 - left arm was not tucked quite right, so I came down a lil funky and had a hard time poppin off the boards, but I made it. Eventually.

remove shirt (crowd roars for more secksie belly)

close grip -
225 x12
225 x12

Cardiac arrest ensues. Spoke to Jesus briefly and decided I had enough work for one day.

So all in all I was pleased. The shirt is different to say the least. Going to take some serious getting used to.

Any training tips are GREATLY appreciated.

I probably missed some shit.. I'll add it later, if I remember.

SWP
BBB

[Test-Daddy]

Awesome to see you PC!

So happy to see things are going your way.

[porkchop]

Thank you TD!

I have not been happier in my entire life, than I am right now. And, it's only gonna get better... :D

[Lumberjack5.0]

That's some impressive weightloss there, Chopster.

[Pixie]

Yay, PC is back!!

G's got some pointers on the shirt, so I'll get him in here as soon as I can.

[porkchop]

That's some impressive weightloss there, Chopster.

Thank you LJ! I feel great.

[porkchop]

Yay, PC is back!!

G's got some pointers on the shirt, so I'll get him in here as soon as I can.

Super awesome!

Thank you!

[any1uno]

Happy to see you back at it and congrats on an amazing transformation. Have to explain the "AF" diet to me. I hate dieting if that helps!

Keep up the hard work and happy that an "angel" intervened. Not asking for anything at all.

[porkchop]

Happy to see you back at it and congrats on an amazing transformation. Have to explain the "AF" diet to me. I hate dieting if that helps!

Thank you!

http://www.afboard.com/forum/showthread.php?27844-The-Anafit-Method-Diet



Keep up the hard work and happy that an "angel" intervened. Not asking for anything at all.


I am very happy she intervened as well. :D

[any1uno]

Thank you for the link and congrats again.

[roadwarrior]

Good to see you back PC. Sounds like lots of change for the better in your life. Glad you have an angel watching over you too bro.

Keep up the great work! I look forward to following along with you. Do you have a meet planned? Gonna compete as a 220 or 242?

[Aesirian]

PC, The only thing in life we have little control of is change...What we do with it, is governed by our "will". The very best to you in your new pursuits.

[P Bo]

My brother, glad you are back....and VERY glad you are healthy and happy. I think you need to post up some progress pics of that damned secksie bellie.

[porkchop]

yeah yeah.. we'll see ... haha

I am super stoked to be so happy.. :D

[any1uno]

Good...now get to work! Am curious as well if you're planning a meet in the near future?

[porkchop]

My plan is to do this meet in june (grabbed from Pixie's APF Texas Meets thread):

June 2010: Full meet in Arlington, Texas

August/September 2010: Full meet in the Houston area

October/November 2010: Full meet in the Dallas area

I'd like to do all 3. If I can make that all work.

[any1uno]

keeping your mind and body healthy you can do anything you set out to achieve. Good luck PC..am looking forward to following your progress.

[Hidngod]

Good to see you back, Choppie. Tremendous work on the weightloss, and maintaing your strength. That looked like a hell of a Bench session

[porkchop]

Thanks y'all. I am very pleased with the weight loss. Time to get strong as fuck again though.

With that said, here's what I did tonight:

Lots of rc warmup stuff
few sets of ghr abs
foam rolled
shoulder warmup stuff
mini band pull aparts
piston pushdowns..

bench -
bar x10
bar x10
135 x5
185 x5
225 x5
275 x3
315 x3

add shirt - size 52 ragex si ngle ply, loose
365 x1
365 x1
405 x1 - hitched a little comin up... think I touched too low and missed groove..

Didn't want to push it too much, still learning shirt.

revese band raw - greens
365 x6 x 4 sets, close, and closer grip
405 x3 medium grip for 2 sets

csr's -
3 sets of 12

face pulls -
4 sets of 12

farmers walk shrugs - 125lb per hand
3 sets of 30

grip work...outta there.

Good bench night. DE Squat manana.



I would also like to add one thing:

I love you Angel.




bring love to everyday folks...it's well worth it. :D

now its time for me to ice, and cuddle up with my chihuahua and crash. good night y'all!

[porkchop]

4/4/2010 - ME Squat

First day in suit, Inzer TREX, loose.

Squat - high box ~1" above parralel
bar x10
bar x10
140 x5
230 x5
320 x5

add suit - straps just tossed over shoulders, no pressure

410 x3
500 x2
500 x2

All were easy, fast, and smooth. Suit is loose on my quads, and little loose on my core. As I am planning on adding a few lbs bodyweight, I think it will be ok.

I didn't want to go any heavier, as there was only one guy with me and he was running mono, chains are there, BUT, I prefer to have some spotters when going heavy. I'd like to try closer to 600 soon. Suit could have been seated up a little more too.


Deadlift against double monster mini's -
135 x3
225 x3
315 x3 for 3 sets

smooth and fast pulls.

GHR abs -
3 sets of 20

Lunges -
3 sets of 20

Damn deal done.

Love you Angel.

[porkchop]

Deadlift against bands:

http://i40.photobucket.com/albums/e228/gablebarber/IMG00049.jpg


Skwattin:
http://i40.photobucket.com/albums/e228/gablebarber/IMG00047.jpg

[any1uno]

Nice work PC...keep after it.

[Beverly McD.]

If the suit is a little too loose you might try a pair of single ply briefs under it PC.
Congratulations on having a good training facility that's close to home! Surely makes life easier.

[AWR]

ROCKIN EFS wear! WOOT WOOT! Nice work PC

[porkchop]

If the suit is a little too loose you might try a pair of single ply briefs under it PC.
Congratulations on having a good training facility that's close to home! Surely makes life easier.

I think I have a pair of double ply briefs.. I'll look around.. see if I can find something that will work. For now, it's probably a help, letting me get used to it, etc.. I definitely feel pop outta the hole.

I LOVE my new gym space. I just got 1500lbs of more plates yesterday. Going to get a reverse hyper, deadlift bar, deadlift jack, build a platform, and maybe get a bigger squat bar in May too.

[Beverly McD.]

That money tree in your backyard must be blooming! ;)
I have Buddy Capps number if you decide to get any Texas bars.

[porkchop]

Ha!.. I'm literally saving my pennies to get gym equipment!

Awesome! I'd love a TX DL and Squat bar. Got a TX powerbar and LOVE it.

[roadwarrior]

Damn PC... wish I lived near you so I could train at Coon Tail.

[P Bo]

Where did yer secksie belly go PC?

Looking good and strong my friend.

[A L]

My brother, glad you are back....and VERY glad you are healthy and happy. I think you need to post up some progress pics of that damned secksie bellie.


http://i40.photobucket.com/albums/e228/gablebarber/IMG00047.jpg

He looks like a size 2 in the squat pic!

Good job G. I'm proud of you bro.

[Beverly McD.]

Ha!.. I'm literally saving my pennies to get gym equipment!

Awesome! I'd love a TX DL and Squat bar. Got a TX powerbar and LOVE it.
For the last 20 years I've gotten gym equipment for nearly every anniversary, birthday and Christmas :rofl: Mike always asks if I want "x" piece of jewlery or "x" piece of equipment.
We've got more equipment than we have room for but either old habits die hard or he's got me really well trained ....I haven't picked the jewelry yet ;)

[porkchop]

4/6/2010 - Accessory

RC warmup
miniband pull aparts
abs

Military -
bar x20
bar x20
95 x10
135 x5 for 5 sets

Left shoulder still complains about this here and there. hmm.

wide/neutral grip pullups -
x5
x6
x5
x5

face pulls -
4 sets of 20

curls -
4 sets of 20

tricep pushdowns -
3 sets of 20

More RC stuff, light foam rolling. Max Effort Chik Fil A.


I love you Angel.

[porkchop]

Got some more plates Sunday.. my daughters helped me unload em, haha.

http://i40.photobucket.com/albums/e228/gablebarber/IMG00051.jpg

[Test-Daddy]

looking sexy!

[any1uno]

Nice....would be nice if you had the gym here in Oregon! Dang my luck! Keep at it PC....

[Pixie]

I think I'm :drool:

[Hidngod]

:coolugh:
Lookin good man. I drooled when I saw the weights, and your rack.

[porkchop]

4/7/2010 - DE Bench

RC warmups
mini band pull aparts
piston pushdowns

Bench -
bar x10
bar x10

add doubled monster minis -
bar x10
bar x10
95 x5
135 x5

185 x3 for 10 sets, close/medium/wide grip


Reverse band close grip bench -
365 x7
365 x6
365 x6

Face pulls - green band
4 sets of 12

Farmers walk shrugs - 85lbs per hand
3 sets of 30

barbell curls -
3 sets of 15

Fat man pullups -
3 sets of 10

Good DE day.

I love you Angel.

[any1uno]

Nice and sweet. Stay with it PC.

[porkchop]

Re-orged the gym some last night.

http://i40.photobucket.com/albums/e228/gablebarber/IMG00056.jpg


http://i40.photobucket.com/albums/e228/gablebarber/IMG00057.jpg


http://i40.photobucket.com/albums/e228/gablebarber/IMG00055.jpg

[porkchop]

4/11/2010 - ME Squat -

Squat -
bar x10
bar x10

add choked green bands -
bar x10
bar x10
140 x5
230 x5

add suit - loose through hips and quads, need briefs
320 x3
410 x2
410 x1

remove bands - add reverse bands - greens
610 x1
660 x0 - hips were shaking like Shakira.

GHR -
x15
x12
x12

GHR abs -
3 sets of 20

neck harness - 30lbs
3 sets of 30

Good squat day. Learning the suit.

Love you Angel.

[porkchop]

Videos -

410 against greens
http://www.youtube.com/watch?v=FgN9KFp04VY


610 reverse band, greens
http://www.youtube.com/watch?v=Oxze-fh1JQY


660 x nope.
http://www.youtube.com/watch?v=2f9wGbonS-E

[A L]

Skinny....

410 against bands was smooth and fast. Nice.

[porkchop]

Thanks bro! It felt good.. the suit is loose, but I"m kinda glad as I'm getting used to it.

Skinny? baah. when you bringing your narrow ass down here to train?

[UHCougar05]

For the last 20 years I've gotten gym equipment for nearly every anniversary, birthday and Christmas :rofl: Mike always asks if I want "x" piece of jewlery or "x" piece of equipment.
We've got more equipment than we have room for but either old habits die hard or he's got me really well trained ....I haven't picked the jewelry yet ;)
Beverly, I need to get you to talk to my wife. ;) :lol:

[Beverly McD.]

Beverly, I need to get you to talk to my wife. ;) :lol:
LOL! Done! ;)

[porkchop]

4/12/2010 - Accessory/Recovery

RC Complex
around the worlds
dislocates

45 min of foam rolling and stretching

Military press -
bar x20
bar x20
95 x10
135 x3 x6 sets

assisted wide grip/neutral pullups - green band
x12
x10
x10

face pulls -
4 sets of 12

Feel much better after that. Kept shoulder work light, as I will probably do DE Bench on Wednesday.

Love you Angel.

[any1uno]

Nice work PC...

[porkchop]

4/14/2010 - DE Bench - lunch session

rc warmups
mini band pull aparts
mini band face pulls
piston pushdowns - mini bands

Bench -
bar x10
bar x10
95 x10
135 x10

add doubled monster minis -
bar x10
135 x5
185 x3 x6 sets

3 board press - close grip
315 x8
365 x5 x3 sets

Face pulls - green band
5 sets of 12

pull aparts x140000000000, with purple band
piston pushdowns x13000000342345320423042, with purple bands

Freebirds double chicken burrito x1
Freebirds pot brownie x1
Mtn Dew x2

Gonna do DE Squat after work. I HAVE to get all my work in, and I'm going to take my daughters out to dinner thursday night, and blah, and blah.


Love you Angel.

[Test-Daddy]

I love you too Porky.

Nice PWO meal.....awesomeness!

[porkchop]

haha.. TD no one is supposed to know that YOU are my Angel!

Dream on whiteboy! :D




4/14/2010 - DE Squat - PM session (part 2 of Wednesday's bad idea)

pull aparts
dislocates
around the worlds
shoulder stretchy stuff
foam rolling
bodyweight squats

Squats -
bar x10
bar x10

add choked like a mofo green bands - and uber loose briefs
bar x10
bar x10
140 x5
140 x5
250 x3
250 x2 x6 sets, fast and low rest times. Sucksville.

GHR -
x10
x10
x10
x10

GHR abs -
3 sets of 15.

UGh. Weak, drained and sore.

Love you Angel.

[Beverly McD.]

:redevil: Devil's angel maybe LOL!

[porkchop]

:redevil: Devil's angel maybe LOL!

So very true, Bev.

Sorry TD, but my angel is the most prettiest little lady ever.

Not that you aren't pretty in your own way TD.. :D

[porkchop]

4/18/2010 - ME Squats

Lots of foam rolling, stretching, and complaining. I feel like total shit today.

Squat -
bar x10
bar x10
bar x10
140 x5
230 x5

add loose briefs -
320 x3

add belt - I think
410 x1

add loose suit, straps down - fits better with briefs
500 x1

straps up, but loose, very loose -
550 x1

Deadlift -
135 x5
225 x5
315 x3
405 x1 for 3 sets

GHR abs - 45lb plate on chest
3 sets of 10

Prowler pushes -
6 trips

Prowler sprints -
2 trips

550 felt good, considering I hadn't eaten or slept properly in a few days. I think I got a lot more in me, especially with the better suit/briefs combo..

I came down a little too slowly I think, chalk it up to learning the suit.

Good lord I feel like shit.


I love you Angel.

[porkchop]

4/18/2010 - ME Squats

Lots of foam rolling, stretching, and complaining. I feel like total shit today.

Squat -
bar x10
bar x10
bar x10
140 x5
230 x5

add loose briefs -
320 x3

add belt - I think
410 x1

add loose suit, straps down - fits better with briefs
500 x1

straps up, but loose, very loose -
550 x1

Deadlift -
135 x5
225 x5
315 x3
405 x1 for 3 sets

GHR abs - 45lb plate on chest
3 sets of 10

Prowler pushes -
6 trips

Prowler sprints -
2 trips

550 felt good, considering I hadn't eaten or slept properly in a few days. I think I got a lot more in me, especially with the better suit/briefs combo..

I came down a little too slowly I think, chalk it up to learning the suit.

Good lord I feel like shit.


I love you Angel.

[porkchop]

ooh.. bodyweight 232.4.. after eating all day.

Still hard to believe I was almost 280 In november.. F A T.

[P Bo]

Thank god you are eatin' Choppie.

[porkchop]

Thank god you are eatin' Choppie.

haha yup! I wanna be 240 by August. So I'll prolly just ease into it.

[porkchop]

bodyweight 234.1

4/19/2010 - Bench accessory/ME'ish workout

Piston pushdowns x100
rc complex

Floor press -
bar x10
bar x10
135 x5
185 x5
225 x5
275 x3
315 x1 for 3 sets

Farmers walk shrugs - 125lbs per hand -
x40
x40

Face pulls - green band -
4 sets of 12

Chest Supported Rows -
3 sets of 12

Done. Floor presses were better than I thought they would be. I actually felt kinda good. I needed t his training session mentally more than anything else.


Love you Angel.

[Pixie]

In case I haven't said it enough... Thank you!!

Oh, and good work on the floor press. See you this weekend!!

[porkchop]

In case I haven't said it enough... Thank you!!

Oh, and good work on the floor press. See you this weekend!!

Ha! You are very welcome!

Thank you! I was stoked at how good the floor presses went, I had no energy and almost no motivation, until I got under the bar. I needed some mental help like that last night.

[Logan]

PC your looking good bro. When are you going to make a trip to come train with us?

[porkchop]

PC your looking good bro. When are you going to make a trip to come train with us?


Very soon. I'd actually like to come down a few weeks after the Austin meet. Y'all are near bmont right?

[any1uno]

looking strong PC...happy to see you took a night out with your daughters. Hope you all had a good time.

[Logan]

Very soon. I'd actually like to come down a few weeks after the Austin meet. Y'all are near bmont right?

We are in dallas. Carrollton Texas to be exact

[UHCougar05]

Very soon. I'd actually like to come down a few weeks after the Austin meet. Y'all are near bmont right?


We are in dallas. Carrollton Texas to be exact

PC, I think you might be thinking of Mike and Beverly McD's crew. I know they're out that way near Beaumont.

[porkchop]

Haha.. oh yeah.

Logan - MUCHO SOONO. I will be coming up close to once per month to train.. anyone wanna put me and Angel up for a weekend? I'll bring my sexy ass, and jim beam. :D

[porkchop]

4/20/2010 - Squat stuff

Cafeeine x 450,00lbs
Ephedra x not enough

Suspended Good Mornings - Waist height
bar x10
bar x10
140 x10
140 x10
230 x5
320 x3
410 x3
410 x3 - passed out as I racked the last one.. haha.. tumbled under the mono. Classy.

GHR abs -
x30
x30
x30

Foam rolling xOUCH!

It's amazing how quickly those get heavy.


Love you Angel.

[porkchop]

4/21/2010 - Shirt trying out, and general retardedness.

Bench -
bar x10
bar x10
135 x10
185 x10
225 x5
275 x3

+loose single ply ragex
315 x1 - barely touched,, had to drift it WAAAAAY too low on my belly.
365 x1 - touched better, but still too low, hurts my shoulders down low
405 x1 - bicep pain from hell, touched too low again,. EPIC shoulder pain. Shut it down.

Side raises -
x15
x15
x15

Face pulls - green band
x18
x18
x18

Curls - with band around ghr thingy.. hell, its a fuckin curl.
x10
x10
x10
x10

Done.

Slathered myself in Jacks blue heat.. drank 2 huge shakes. bodyweight only 231.2, WTF? I ate like a MONSTER TODAY. Let me recap:

845 am (woke up late)
shake - 2 scoops whey, in 2% milk

930 am
2 orders of hot cakes with sausage, AND an egg mcmuffin
19 cups of black coffee

1130 am
nanner
2 scoops whey in water

1300 (thats 1pm)
4 arby's melts
1 small fry
1 large niller shake

1530
oatmeal and some whey

1830 - post training
2 shakes, 2 scoops whey each

Dinner will be ground bison, sweet tater, milk, and pineapple for desert.. or pudding.. or my pillow.


I love you Angel.

[roadwarrior]

What shirt are you using PC? I am waiting for a Titan Katana to show up so I can learn how to use it.

Looks like you are eating well. I know what you mean about WTF on the weight. I fight losing weight all the time if I don't pay attention. Five Guys is my burger of choice when I feel the need for calories no matter what.

RW

[porkchop]

I've got a loose single ply rage x, and a slightly tighter double ply. I was using the single ply last night. I should have taken the night off, oh well. I'm gonna be lazy tonight.. I see wings and stupid movies in my future this evening.

and more blue heat and ice. :D


I've NEVER had the issue of keeping weight on, or adding it, until after this last diet. I"ll get it on, I got ti me, and wanna do it as cleanly as possible.

[Logan]

PC keep up the good work. Way to use your mind and shutting it down when it was needed.
Try capsacian rub on. That will light you up and make you feel good.
This will make you feel good. I weighed in at lab this morning at 355.6 lbs. I had to do underwater weighing and my first run was 19.2 % body fat, second run was 17.8 %, and third was 19.2 %.
Come back to the fatter side of things....

[roadwarrior]

Damn Logan... you are huge. Look at it this way... you are over 280 pounds of lean body mass. I'm only 220. This explains why I've always felt I am a little guy.

[Pixie]

anyone wanna put me and Angel up for a weekend? I'll bring my sexy ass, and jim beam. :D

If you mention bringing Beam with you, G might just have you move in.

[UHCougar05]

PC keep up the good work. Way to use your mind and shutting it down when it was needed.
Try capsacian rub on. That will light you up and make you feel good.
This will make you feel good. I weighed in at lab this morning at 355.6 lbs. I had to do underwater weighing and my first run was 19.2 % body fat, second run was 17.8 %, and third was 19.2 %.
Come back to the fatter side of things....356 and ~18-19% body fat? What the hell are Pixie and G-REX feeding you? :eek:

[Logan]

Damn Logan... you are huge. Look at it this way... you are over 280 pounds of lean body mass. I'm only 220. This explains why I've always felt I am a little guy.

RW little is a mindset. Think Big, Lift Big, Eat Big.


356 and ~18-19% body fat? What the hell are Pixie and G-REX feeding you? :eek:

Bro I eat anything and everything.

[Hidngod]

Hey, Choppie. Tell ya what, I'll give you 10 lbs. That gets me a certain reward from wifey, and makes you happy too.

[Pixie]

Bro I eat anything and everything.

Understatement right there!! You should see him eat the night before a meet.

[porkchop]

PC keep up the good work. Way to use your mind and shutting it down when it was needed.
Try capsacian rub on. That will light you up and make you feel good.
This will make you feel good. I weighed in at lab this morning at 355.6 lbs. I had to do underwater weighing and my first run was 19.2 % body fat, second run was 17.8 %, and third was 19.2 %.
Come back to the fatter side of things....

Hahaha.. the "fatter side of things"

Danmit it's tempting, but I am TRYING to not get fat(er).

For now.

[porkchop]

If you mention bringing Beam with you, G might just have you move in.

Haha.. I'll bring a handle.. pretty much always do.. ;)

[porkchop]

4/23/2010 - ME Squat

bar x10
bar x10
140 x5
230 x3
320 x2
410 x1

add loose briefs -
500 x1

add reverse greens - (60-80lbs at bottom, roughly)
590 x1
640 x1

Hell yes. A HUGE thanks to Greg Tillinghast for showing me a few tweaks, and cues and helping me smash a PR.

This squat session was preceeded by Greg and I driving all over hell and back, then loading 2000lbs of plates, and then driving back to my gym to train. Then breakdown my mono, load up and head to Austin to setup for the meet.

Worked the meet Saturday, which was a lot of fun, and a ton of work.

This week will be a deload, relax week for at least a few days.


Love you Angel.

[Pixie]

You kicked ass, PC. We can't thank you enough.

You're always welcome at our house when you're in the DFW area!!

[porkchop]

You kicked ass, PC. We can't thank you enough.

You're always welcome at our house when you're in the DFW area!!


I had a blast, and will help yall anytime.

I will take you up on that! Thank you!

[UHCougar05]

Who paints a monolift white? ;) :lol:

[porkchop]

4/26/2010 - Recovery/Mobility

Rotator cuff complex x4
piston pushdowns - 200 total reps, each arm
monster mini pull aparts - 4 x20
shoulder/pec stretch - x4 each side
shrugs - 35lbs per hand 4 x40, suuuuper light, but actually made my labrum feel better
band curls - 4 x20 each arm
foam roller x30 min .. lower body

I feel much better! I CAN be smart, this workout is evidence.

[porkchop]

Who paints a monolift white? ;) :lol:

hahaha. it came from tulsaq!

[roadwarrior]

4/26/2010 - Recovery/Mobility

Rotator cuff complex x4
piston pushdowns - 200 total reps, each arm
monster mini pull aparts - 4 x20
shoulder/pec stretch - x4 each side
shrugs - 35lbs per hand 4 x40, suuuuper light, but actually made my labrum feel better
band curls - 4 x20 each arm
foam roller x30 min .. lower body

I feel much better! I CAN be smart, this workout is evidence.

I need to learn that part. My shoulder is aching, my hip is aching but I did a light deload workout last night and feel bad that I did not push myself.

[porkchop]

rw, we gotta learn when to back off sometimes

4/27/2010 - Squat/Pull accessory

Suspended Good Mornings - waist level
bar x10
bar x10
140 x5
230 x3

add loose briefs -
320 x2
410 x1
410 x1
410 x1 xsmash thumb in chains

GHR abs - 45lbs plate on chest
4 sets of 10

Neck harness - 30lbs
4 sets of 20

Well, I didn't pass out doing the GM's, BUT the briefs felt a bit more loose, lost 2 lbs today.. not sure how, I've been eating like a freakin horse

[porkchop]

4/28/2010 - DE Bench

Bench -
bar x15
bar x15

add doubled monster minis -
bar x10
95 x5

135 x3 - wide/medium/close grip
8 sets, 45 seconds rest

Triceps pushdowns - green band
4 sets of 12

Chest Supported Rows -
4 sets of 12

Face pulls - green band
2 sets of 20

Good session, kept the pace up, and worked hard.

[porkchop]

4/29/2010 - Recovery

Prowler Sprints - ~30yards
x4

Dislocates - 3 sets of 10
Rotator Cuff Complex - 2 rounds
Face pulls - purple band - 2 sets of 30
Piston pushdowns - 2 sets of 30
Band curls - 2 sets of 15
Pull aparts - 3 sets of 10

Feelin less banged up.

[Roxxx]

I love crazy people, but I am insane and never bored!
nice post welcome back to the board!

[porkchop]

4/30/2010 - ME Bench

rc complex
pec stretch thingy
shoulder stretch thingy

Floor press -
bar x10
bar x10
95 x5
135 x5
185 x5
225 x3
275 x3
315 x2
315 x2
315 x2

Chest supported row -
3 sets of 12

Face pulls - green band
3 sets of 20

Side raises -
3 sets of 12

Short and sweet. Was solo tonight, I'm so used to handoffs, I struggled getting 315 out without pulling my shoulders out of position. The girls played so well in the gym while I trained, AMAZING KIDDOS!

[porkchop]

Floor pressin, YES I need to tan, shut up.

http://i40.photobucket.com/albums/e228/gablebarber/IMG00100.jpg


More floor pressing..
http://i40.photobucket.com/albums/e228/gablebarber/IMG00102.jpg


My daughter took these because she said I was making funny faces. BUT, she didn't get my face in the picture.. haha. I love my stinkers!

[Test-Daddy]

I miss da belly! Looking good dude.

[porkchop]

T hanks TD! I don't miss that damn thing.. and there is PLENTY left.. haha.




5/2/2010 - ME squat

Squat -
bar x10
bar x10
bar x10
liniment x100
140 x5
230 x3
320 x3

add loose briefs -
410 x1
500 x1

Add reverse band - greens.. average I think
590 x1
660 x1 pr

Sumo pulls - never done these, but I am built for em, so its time to learn
225 x3
315 x1 for 3 sets

GHR abs -
3 sets of 12

Not a bad session at all. I did not sit back enough on the 660. I've got to focus a little better. Was not 100% mentally there.

[porkchop]

http://www.youtube.com/watch?v=zuJlyc13KAI

[UHCougar05]

You don't have to sit back much more, that was almost there. Nice squatting G. :D

[porkchop]

Thanks my side spotting, plate loading, profusely sweating bro!!! hahaha.. I was sweating more than everyone in that damn room combined.. jeez.. I looked like a wreck.

I didn't push my hips hard enough before I broke my knees.. could tell I wasn't loading the briefs properly.. oh well, learning process.. Greg would have been yelling "HIPS BACK DAMNIT!" haha.

pm me your email addy.. im comin to htown.

[Beverly McD.]

not 100% mentally there.
Wait 'till your wife finds out we've got that in writing !! :rofl:

Good work G.
Mike said he rec'd a message about judging a meet. He was supposed to forward it to me but got sidetracked. (traveling nearly every weekend, working and having the gym is leaving us short of time) Is it from you guys?

[porkchop]

Wait 'till your wife finds out we've got that in writing !! :rofl:

Good work G.
Mike said he rec'd a message about judging a meet. He was supposed to forward it to me but got sidetracked. (traveling nearly every weekend, working and having the gym is leaving us short of time) Is it from you guys?


Bev, you confuse me with Greg? hahaha.. I aint married.. :D

[UHCougar05]

PM sent. ;)

[Blut Wump]

Nice squats, PC. Good luck with prep for the meet.

[Beverly McD.]

Greg? LOL! Must be the haircut all you guys have lol.
Sorry Gabe, I thought you were married too. Damn. Wasted ammunition. How about a gf? Must be somebody I can hang that statement over your head with ;)

Do you and Matt W. train in the same gym? I think he's the one Mike rec'd an email from about judging a meet in August.

[UHCougar05]

Greg? LOL! Must be the haircut all you guys have lol.
Sorry Gabe, I thought you were married too. Damn. Wasted ammunition. How about a gf? Must be somebody I can hang that statement over your head with ;)

Do you and Matt W. train in the same gym? I think he's the one Mike rec'd an email from about judging a meet in August.
That's why I let me hair grow out, so I stand out. :D

I train at the same gym with him Beverly. Matt and Zach are trying to get a meet together in August.

[Pixie]

Do you and Matt W. train in the same gym? I think he's the one Mike rec'd an email from about judging a meet in August.

Do you need Matt or Zach's email??

[Beverly McD.]

That's why I let me hair grow out, so I stand out. :D

I train at the same gym with him Beverly. Matt and Zach are trying to get a meet together in August.

Thanks for the info! Looks like we'll be seeing you guy's in August :)

Do you need Matt or Zach's email??

Mike and I talked about it last night and Mike has the email address, thanks H. :rose:

[Pixie]

Thanks for the info! Looks like we'll be seeing you guy's in August :)


Mike and I talked about it last night and Mike has the email address, thanks H. :rose:

Cool!!

[porkchop]

Quite a compliment to be confused with Big G! :D



5/6/2010 - DE Bench/accessory

Bench -
bar x20
bar x20

add doubled monster minis -
bar x10
95 x5
135 x5 x9 sets close/medium/wide grip

Close grip bench -
225 x8 for 3 sets

Military press -
135 x8 for 3 sets

bb curls -
3 sets of 15

farmers walk shrugs - 125lbs/hand
2 sets of 40

face pulls - green band
4 sets of 15

Good session, kept weights lower and reps higher.

[porkchop]

5/9/2010 - ME Squat/Pull

Chain Suspended Good Morning's - waist height
bar x10
bar x10
140 x5
230 x5

add briefs -
320 x3
410 x2
460 x1 - PR

Deadlift - sumo, second time pulling sumo
225 x3
315 x3
405 x1
495 x1

DB rows - 110lbs
3 sets of 10, each arm

GHR abs -
4 sets of 10

Good session, Sumo is starting to make some sense, 495 was cake, fast as hell. I feel good about it, being my second time pulling sumo. and after the Suspended GM pr.

[porkchop]

5/11/2010 - DE Bench

bench -
bar x10
bar x10

add doubled monster mini's -
bar x5
95 x5
135 x3

185 x3 x 9 sets, close, medium, wide grips.

Close grip bench -
225 x8
225 x5 shoulder pain again

face pulls - green band
4 sets of 15

farmers walk shrugs - 125lbs per hand
2 sets of 30

Quick good DE workout, speed is getting better at the wider grips, which had been lacking.

[roadwarrior]

Nice work PC. Saw the sumo 495 too. Do you think you are built more for sumo than conventional? I've tried sumo a few times and can't get comfortable with it yet.

[P Bo]

What's the deal with your shoulder pain Choppie?

Good work on sumo too!

[porkchop]

Nice work PC. Saw the sumo 495 too. Do you think you are built more for sumo than conventional? I've tried sumo a few times and can't get comfortable with it yet.

Hell if I know.. haha. It feels really natural. like I said 495 shot up.. even after all those suspended gm's .. after the next deload, I'm going to do a 3 week wave of pulling on my ME Squat/Pull days.. see where I can get there.

[porkchop]

What's the deal with your shoulder pain Choppie?

Not sure.. I think it may have been the close grip stuff, makes me touch lower.. a little more pressure on the shoulder.. it wasn't horrible.. I just wanted to not push my luck.. and save some for ME night on friday.



Good work on sumo too!

Thank you!

[porkchop]

5/12/2010 - DE Squat

Squat -
bar x20
bar x10
140 x5
230 x5

add briefs -
320 x3
410 x2 for 6 sets

sumo deadlift -
245 x3
335 x3
425 x1 for 3 sets

GHR abs - 45lb plate on chest
2 sets of 15

[porkchop]

5/14/2010 - ME Bench -

bench -
bar x10
bar x10
95 x5
135 x5
225 x3
275 x1

add shirt - loose 2 ply rage x
315 x1 4board
365 x1 3board
405 x1 2board
495 x1 2board - PR!
495 x0 2board - back cramp, flattened me out

Great night, THANK YOU MIKE ANDERSON!!! Got a few new lifters added to the crew tonight, Evan, Stephanie and Mike,, CTBB is headin in the right direction!

accessory work manana.

[porkchop]

5/15/2010 - Bench accessory

Incline DB press - 70's
4 sets of 12

Farmers walk shrugs - 85lbs per hand
2 sets of 50

Face pulls - green band
6 sets of 15

Neutral, close grip pullups -
x8
x8
x8
x6
x6
x4
x4

I don't completely suck at pullups anymore. Maybe it has to do with losing 50lbs!

[porkchop]

5/16/2010 - ME Squat/Pull

Prowler sprints - 30yards
x4

Squat -
bar x10
bar x10
140 x5
230 x5
320 x3

add briefs -
320 x3
410 x1
500 x1

add wraps (loose) -
550 x1

add suit bottoms -
590 x1

straps up, loose -
640 x1 PR!

Sumo rack pulls -
135 x5
225 x3
315 x3
405 x2
495 x2
585 xalmost

GHR abs - 25lb plate behind my head
x10
x10
x10

Great day, lot to learn, lots more in me!




videos shortly.

[porkchop]

495 2 board - hand off was a touch wonky, but I recovered. First time with 3 person handoff

http://www.youtube.com/watch?v=X7yP1RXcWSM


640 squat -

http://www.youtube.com/watch?v=GxvXnXvaKtI

495 x2 sumo rack pulls fer accessory

http://www.youtube.com/watch?v=1NDwFrEq90w

[Pixie]

Great job, PC!!

[Beverly McD.]

Good work G. 3 person handouts are a little tricky and take some practice. Don't know if it helps you or not but when Big Iron guys do the 3 person lift off the center guy hollers out "break", the side guys then turn it loose at the same time, and an instant later the center guy turns it loose too. He (center guy) stabilizes it before letting the lifter take complete control.
It all happens very quickly, due to lots of practice I assume. :)

[porkchop]

The rest of the handoffs were PERFECT. We had a 3 count then "release" thing goin on.. we'll perfect it for sure. Mike Anderson helped me a TON with my gear this weekend, gonna be a real treat training with him. Nothing quite as motivating as training with someone 100lbs lighter that (currently) squats more than you!

[porkchop]

5/18/2010 - DE/Accessory Bench

bench -
worked up to 4 sets of 5 @ 225

3board reverese band bench with greens
405 x8
405 x8
405 x10

wide, neutral grip pullups -
x7
x6
x6

Quick, but good accessory session, tri's are toast!

[porkchop]

5/19/2010 - DE Squat/Pull

Squat -
bar x10
bar x10

add greens -
bar x5
bar x5
140 x5
230 x5

280 x2 for 8 sets

GHR -
2 sets of 8

hanging abs -
2 sets of 12

Deload, boring. Going heavy this weekend, so I wanna make sure to be in good shape for the fun.

[porkchop]

5/21/2010 - ME Bench

bench -
bar x5
bar x5
95 x5
135 x5
cookies x2
185 x5
225 x3
275 x1
315 x1

add shirt - loose 2ply rage x

4board -
315 x1
405 x1

3board -
brownie x1
monster x1
405 x1
495 x1

add reverse band - greens
585 x1 - PRsville daddio


Concentric lockouts - 3board range
315 x1
405 x1 for 4 sets, lockout held for 7 count

farmers walk shrugs - 155lbs per hand
x15
x15

Awesome pr, will take 585 straight weight to 3board next week, or reverse to 2 board, we'll see. More accessory work later. I had cookies to eat afterall.

[roadwarrior]

Nice work on the PR porkchop!

[porkchop]

http://www.youtube.com/watch?v=ZfbRIaauVMs

[porkchop]

Thanks RW!


5/24/2010 - ME Squat/Pull -

Squat -
bar x10
bar x10
bar x10
100 x5
140 x5
230 x3
320 x2

add briefs -
410 x1
520 x1

add suit, straps down, and wraps -
610 x1

straps ups - reverse band greens
700 x1

GHR abs - plate on chest
3 sets of 12

Hammies were TOAST, hence the lack of accessory work. 700 felt great, will take it without bands in a week or so. Great weekend.

[porkchop]

http://www.youtube.com/watch?v=AIft1_qvHEA

[porkchop]

5/25/2010 - Bench Accessory

Bench -
bar x10
bar x10

add doubled mini's -
bar x5
95 x5
135 x5
185 x5
225 x5
275 x3
315 x2

remove bands - 4board -
315 x5
365 x5
405 x3

3board -
315 x5
365 x3

Low rows - super wide - 160lbs
4 sets of 15

farmers walk shrugs - 105lbs per hand
4 sets of 25

face pulls - green band
4 sets of 15

Good work today. Triceps got worked!

[P Bo]

I can feel the rumble of CTBB all the way up here PC.

Your work looks fantastic.

[porkchop]

Thank you so much P! CTBB is growing, and I am pleased as hell. I'm bustin my big ass left and right to git er done.


5/26/2010 - Squat/Pull accessory

Good mornings -
bar x10
bar x10
140 x5
230 x5
320 x5

add briefs - I love my Metal ace pro briefs.. a little loose, but so rad.
410 x2
500 x1
500 x1
500 x1

GHR abs - 45lb plate over my face -
x12
x12
x12

Done. Coach Mike Anderson told me to call it a day, and stay outta the gym for 2.5 days to recover and get ready for ME Bench Saturday afternoon. He's right, gotta do what coach says!

[roadwarrior]

PC... you rock man. Doing so damn fine work in here. Looks like you are enjoying equipped lifting. I have my dead suit and have tried it once. Squat suit and bench shirt should be here any day now. I can't wait to try them and learn to use them. Hopefully, I can come close to the impressive numbers you are putting up.

[porkchop]

Thanks! I really feel like equipped lifting is more my "thing" I am really enjoying it. Just learn to use the gear and get every ounce out of it you can!

[porkchop]

5/29/2010 - ME Bench

Bench -
bar x10
bar x10
95 x8
135 x8
185 x5
225 x5
275 x3
315 x1

add shirt - loose 2ply rage x
4 board -
315 x3
365 x2

3board -
405 x2
495 x1

add reverse purples - (light bands)
2board -
585 x1

full range -
495 x1

close grip -
225 x10 x3sets

farmers walk shrugs - 105lbs per hand
x50
x50

bb curls -
3 sets of 12

face pulls - green band
3 sets of 15

Good day. 585 to 2 board felt good, 495 full range was easy too, a little learning curve to touch, but I got er down there.

[porkchop]

5/30/2010 - Squat

Squat -
bar x10
bar x10
140 x5
230 x5
340 x3
430 x1

add briefs -
430 x1
520 x1

add suit bottoms and wraps -
610 x1

straps up -
700 x0 - lost air in the hole.

Done. I have not properly deloaded in who knows how long, and I did not have the steam to hit 700. I knew it when I unracked it, but tried anyway. I will get it soon, I have no worries.



videos later

[UHCougar05]

5/30/2010 - Squat

Squat -
bar x10
bar x10
140 x5
230 x5
340 x3
430 x1

add briefs -
430 x1
520 x1

add suit bottoms and wraps -
610 x1

straps up -
700 x0 - lost air in the hole.

Done. I have not properly deloaded in who knows how long, and I did not have the steam to hit 700. I knew it when I unracked it, but tried anyway. I will get it soon, I have no worries.



videos later
Some days are just off days. You'll get it man. :D

Oh, I e-mailed you back. :)

[porkchop]

Some days are just off days. You'll get it man. :D

Oh, I e-mailed you back. :)

Exactly!

I'll smoke it soon enough, no worries!

[porkchop]

http://www.youtube.com/watch?v=bAfLYnWDunE



http://www.youtube.com/watch?v=5AWvNuQiM_M

[porkchop]

6/1/2010 - Deload - Bench accessory

triceps pushdowns - purple band
2 sets of 15

farmers walk shrugs - 40lbs per hand
2 sets of 30

face pulls - purple band
2 sets of 20

military press -
2 sets of 15 with the bar

low row - close grip - 80lbs
2 sets of 15

I hate deloading, especially since I spent most of the night handing off to Evan and Mike, who had huge bench sessions! Has to be done though, I am banged the heck up. Coach Anderson helping me be smart.

Got adjusted, accupuncture, and ultrasound on my ouchies!

[roadwarrior]

Nice work on the bench PC. You are going to SFW in your next meet.

[porkchop]

Nice work on the bench PC. You are going to SFW in your next meet.

Thanks RW!

I'm aiming for 650 on my third attempt in November at the APF Texas Cup.

[porkchop]

6/3/2010 - Squat Recpvery/Accessory/Deload

GHR abs -
8 sets of 10, just bodyweight.

Prowler pushes - 30yards
x2
x2
x2
x2

Piston pushdowns - mini bands
3 sets of 20 each arm

Good mornings -
bar x15 for 3 sets

Band good mornings - purple band
2 sets of 10

Neck harness - 15lbs
2 sets of 30

Foam roll - lower body
glutes, hams, IT band, quads, hips

mini band pull aparts -
2 sets of 15

Got accupuncture, ultrasound a few times a week. It's AMAZING how much its helping me recover and feel better. Got a Doctor in my corner now, and I am SO stoked. :D

[roadwarrior]

Damn good goal PC. Right now, I am just aiming for 500 on bench with a shirt. You've made phenomenal progress. Shows your dedication and hard work. Be proud... you've earned it.

[porkchop]

Damn good goal PC. Right now, I am just aiming for 500 on bench with a shirt. You've made phenomenal progress. Shows your dedication and hard work. Be proud... you've earned it.

Thank you so much RW. I'd love to say it's all me being just a big strong badass, but the truth is. 95% of my progress has come from some incredible help from a few folks. Mike Anderson trains with us now, and has taught me a ton, and is really helping me dial in my form, get every bit out of the shirt, and continue to progress. I am so, so very thankful for that!

[porkchop]

So, coach gave me my goals recently, figured I would post em.

APF Texas Cup - November'ish
220lb weight class (234 now)
Openers:
805/585/600
Thirds:
900/650/680

I am doing a ~6 week raw "off season" cycle starting this week. Then into a ~15wk meet prep cycle.

The raw cycle is to help bring up brute strength, and pack on some meat, before rolling into the meet prep cycle. I will continue to train in the hand me down, loose(ish) gear, until ~10 weeks out from the meet. I will get my new gear then, and get a few sessions in it, make sure it doesn't need to be adjusted, etc.

Plan is

ace pro briefs
ace pro squatter

king sumo pro deadlifter

either inzer double denim, or a new grid stitch, scoop neck rage x


Time to bust ass and get er done. Gonna be a helluva ride, that's for sure.

[UHCougar05]

So, coach gave me my goals recently, figured I would post em.

APF Texas Cup - November'ish
220lb weight class (234 now)
Openers:
805/585/600
Thirds:
900/650/680

I am doing a ~6 week raw "off season" cycle starting this week. Then into a ~15wk meet prep cycle.

The raw cycle is to help bring up brute strength, and pack on some meat, before rolling into the meet prep cycle. I will continue to train in the hand me down, loose(ish) gear, until ~10 weeks out from the meet. I will get my new gear then, and get a few sessions in it, make sure it doesn't need to be adjusted, etc.

Plan is

ace pro briefs
ace pro squatter

king sumo pro deadlifter

either inzer double denim, or a new grid stitch, scoop neck rage x


Time to bust ass and get er done. Gonna be a helluva ride, that's for sure.
Ain't nothin to it but to do it. Do work PC! :D

[porkchop]

Hell yes bro! Bustin my buns!

We're comin down on Saturday to check out the warehouse.. gonna email ya real quick like.

[roadwarrior]

Kick ass PC... great goals. Train hard.

Just FYI but you probably know this ... order your gear early. I ordered titan super centurion and katana shirt for my first gear. They said 6-8 weeks delivery but June 4 was 8 weeks and no gear yet. The inzer fusion squat suit came in from house of pain in less than 3 weeks. The titans are custom though.

[porkchop]

Yeah, house of pain rocks, they are here in Texas and an awesome company. I will be ordering WELL in advance. :D

[porkchop]

6/8/2010 - DE Bench

Bench -
bar x15
bar x15

add doubled monster minis -
bar x9
bar x9
95 x5
135 x5

work sets - 165lbs bar weight, doubled monster minis -
Comp grip - 3 sets of 3
Medium grip (thumb away from smooth) - 3 sets of 3
Close grip (all smooth) - 3 sets of 3

Concentric press - 7 second hold @ lockout - VERY low
225 x1
225 x1
315 x1
315 x1
315 x1

Low rows - ~150lbs
6 sets of 8

Farmers Walk Shrugs - 105lbs per hand
4 sets of 25

Decline bench -
225 x5 for 4 sets

Face Pulls - green band
5 sets of 12

Starting the first week of raw off season cycle. Lots of work, lots of volume. Bar moved quickly, but I can be much faster.

[porkchop]

6/11/2010 - DE Squat

Squat - to 1" below parallel box
bar x10
bar x10
140 x5

add choked greens -
140 x5
230 x3
230 x2 for 10 sets ~30 seconds between sets

GHR abs -
3 sets of 12

Good fucking gravy! Speed work KILLS. Mike does NOT cut me any damn slack. I love it! On the last two speed days, I've had to back off my accessory work. Coach Mike, in his wisdom told me this would be the case, but I'm too retarded to listen 100% of the time.

He was right. I have also, NOT been eating, or sleeping properly. This will end now. I know how to eat huge and clean, and it's time to get back on that for this "off season" cycle. Things are falling into place all around me to help me achieve my very lofty goals. When this meet is over, there will be a short list of very important people to thank. Their help, attitude and faith in me is so, very appreciated.

SFW!

[UHCougar05]

Sometimes you just have to listen to your body bro. You can see from my log, I really only do accessory work some of the time. The rest of the time the main movement beats me to shit and I'm one and done. Just gotta find out what works on what day. :D

[porkchop]

Yes sir! I know I react well to a decent volume of accessory work, but this week I was underfed and underslept. No excuse for my performance. I will correct it. I got a weekend of therapy to look forward to. Ultrasound, chiro, muscle stim, accupuncture, etc. ! WOO!

[Pixie]

Teehee... therapy. Have fun!!

When's the next trip to Chateau de Tillinghast? ;)

[Hidngod]

Awesome work in here, PC. Love the vids. I know nothing about meets and PL, so it's very educational.

[porkchop]

Thanks guys!

Pixie, I'm guessing 3rd weekend in July. Weekends are swamped til then.




6/11/2010 - ME Bench

Foam roll -
hams/glutes/hips

Bench -
bar x10
bar x10
bar x10
bar x10
135 x5
135 x5

add reverse greens - just jumped in with everyone else
225 x5
315 x5

2 board -
365 x3
405 x3
455 x1
495 x1
550 x1

Concentric press - high (4board range) 7 second hold -
405 x1
405 x1
315 x1
315 x

Tate presses - 20s + purple band around back -
4 sets of 8

Low rows - ~160lbs
4 sets of 8

Farmers walk shrugs - 105lbs/hand
2 sets of 50

Face pulls - green band
4 sets of 12

Great night. Brute strength is what we're after according to Coach Anderson, and we're getting there!

[porkchop]

6/12/2010 - Accessory/Recovery

Foam roll - about 30 min of lower body work

triceps pushdowns -
4 sets of 15

face pulls -
4 sets of 10

h rolls -
6 sets of 10

pulldown abs -
6 sets of 10

45 degree back raises -
4 sets of 10

seated calf raise -
4 sets of 20

hammers curls -
4 sets of 10

made me feel better.

[porkchop]

6/13/2010 - ME Squat/Pull -

Prowler sprints - 30 yards
x2

Chain suspended Good mornings - ~belly button
bar x10
bar x10
bar x5
bar x5
140 x5
140 x5
230 x3
280 x3
320 x2
370 x1

Sumo Rack Pulls - pin 15
225 x5
315 x5
405 x3
Need tacky or carpet, super slippery, and it prevented me from doing more weight. This pissed me off and caused a minor tantrum.

GHR abs - 25lb plate on my face
6 sets of 10

Pull down abs - green and purple band
4 sets of 10

Back Raises -
4 sets of 10

Neck Harness - 30 lbs
3 sets of 20

hub lift holds - 25lbs 15 second hold
x1 each hand
x1 each hand

pinch block holds - 25lbs 15 second hold
x1 each hand
x1 each hand

Decent session. Feel pretty good overall, pissed at the sumo pull floor slippage bullshit, but I'll fix it and move on.

[roadwarrior]

LOL .... minor tantrum... I shouldn't tell you about missing my lift and punching the seated bench and knocking it over while verbally expressing myself like an old biker. The poor LA Fitness folks were horrified.

[porkchop]

LOL .... minor tantrum... I shouldn't tell you about missing my lift and punching the seated bench and knocking it over while verbally expressing myself like an old biker. The poor LA Fitness folks were horrified.

Hahahaha... awesome!

I was pretty pissed, need to fix that asap, or I may go apeshit next time!

[Beverly McD.]

Until you can get a better lifting surface, try cleaning the area with acetone (paint thinner). Just pour a little on the area and give it a few hard swipes with an old rag. We use it all the time in the gym. It's also great for cleaning deadlift bars, etc. It dries nearly instantly so it's better than bleach. One of our guys is an ultra wide stance squatter and deadlifter. Anything slick on the surface at all and he's nearly doing the splits.
If you need to you can come back and spray the area with a little glue, but you may not even need to do that.
Just don't get the acetone on your gear. It'll ruin any fabric it comes in contact with.
Any place you can pick up a paint brush you can find acetone.
Nice workout btw!

[porkchop]

Until you can get a better lifting surface, try cleaning the area with acetone (paint thinner). Just pour a little on the area and give it a few hard swipes with an old rag. We use it all the time in the gym. It's also great for cleaning deadlift bars, etc. It dries nearly instantly so it's better than bleach. One of our guys is an ultra wide stance squatter and deadlifter. Anything slick on the surface at all and he's nearly doing the splits.
If you need to you can come back and spray the area with a little glue, but you may not even need to do that.
Just don't get the acetone on your gear. It'll ruin any fabric it comes in contact with.
Any place you can pick up a paint brush you can find acetone.
Nice workout btw!


Awesome! Thank you Bev!

[P Bo]

Solid work in here Choppie. Looks like you and Coach Anderson have a real good thing going on.

Take full advantage of all the rehab/treatment you have at your disposal. Ahem *wink*

Thanks for your support and friendship this weekend - means alot to me.

[Pixie]

Pixie, I'm guessing 3rd weekend in July. Weekends are swamped til then.

Awesome!! Just keep me posted so I can make sure I un-bury Bug's bones from the guest bed.


Until you can get a better lifting surface, try cleaning the area with acetone (paint thinner). Just pour a little on the area and give it a few hard swipes with an old rag. We use it all the time in the gym. It's also great for cleaning deadlift bars, etc. It dries nearly instantly so it's better than bleach. One of our guys is an ultra wide stance squatter and deadlifter. Anything slick on the surface at all and he's nearly doing the splits.
If you need to you can come back and spray the area with a little glue, but you may not even need to do that.
Just don't get the acetone on your gear. It'll ruin any fabric it comes in contact with.
Any place you can pick up a paint brush you can find acetone.
Nice workout btw!

Spit... It works too but not as well. LOL. We used to use spit when I was in dance and gymnastics to minimize slippage. You can spit on the ground, and smear it on the bottom of your shoe (like putting out a cig). Let it dry a bit then lift. Pseudo-disclaimer is that it doesn't work all the time and on all surfaces, but it's good in a pinch and a good way to test if your slipping because the floor or something else (i.e. rolling in your shoes).

[porkchop]

I actually tried the spit idea.. haha. Still slipped. It's plywood, and just way too dusty. I'm prolly gonna glue some real short nap tough carpet to it.

[P Bo]

I actually tried the spit idea.. haha. Still slipped. It's plywood, and just way too dusty. I'm prolly gonna glue some real short nap tough carpet to it.
Must be a reason why most platforms at meets have that type of carpet on 'em :)

[Pixie]

I actually tried the spit idea.. haha. Still slipped. It's plywood, and just way too dusty. I'm prolly gonna glue some real short nap tough carpet to it.

Carpet works. I've used grip tape that's used on skateboards too. It was good, but needs to be replaced occasionally.

[porkchop]

Yeah.. Coach rigged up something yesterday when he pulled that worked well. I'm gonna try it this Sunday.

[porkchop]

6/15/2010 - DE Bench

Bench -
bar x20
bar x20
95 x6

add doubled minis -
bar x6
95 x6
135 x6

Work sets - 165lbs +doubled minis -
9 sets of 3 - <30 sec rest - 3 sets close, 3 sets medium, 3 sets wide

Concentric press - against doubled minis - super low, basically off the belly
4 sets of 2 - explosive concentric throw

JM Presses -
4 sets of 12

plate raise circuit - 8 reps all 3 directions
35lb plate x3 sets - BRUTAL

DB rows - 110lbs
3 sets of 8

Face pulls - green band
4 sets of 12

Great night. Speed is better, staying much tighter down low. Plate raise circuit kicked my ass. Coach Anderson pushes me well, gets me fired up and focused. I am so thankful for having him there to help me achieve my goals.

[porkchop]

6/16/2010 - DE Squat/Pull -

Squat -
bar x5
bar x5
bar x5

add purples -
bar x5

purples and greens -
bar x5
100 x5
140 x3

work sets - 190lbs bar weight, purples and greens - 250'ish band tension up top, I think.
10 sets of 2, to a 1" low box, ~30 seconds rest between sets.

Sumo Pulls from floor - against doubled minis -
225 x2 for 6 sets

Ukranian deads -
135lbs
20 reps stiff leg
15 reps regular
15 reps stiff leg
20 reps regular

Deficit deads - 6" mat - conventional
225 x4 x4 sets

GHR abs -
3 sets of 12

Damn, speed work was brutal as always. Ukranians were absolute torture, but I pushed through em. Felt good to keep going like that and not give up.

[Test-Daddy]

Speed work is no fun fo sho!

[Pixie]

Got to do the work to get that elite you want. Good job!!

[porkchop]

Got to do the work to get that elite you want. Good job!!

Yes ma'am! And thank you!

Mike is damn good at spotting my weaknesses, and making me do the right things to correct them. As hard as it may be, it is absolutely the only way to go.

[roadwarrior]

Nice work PC. You've got great dedication and work ethic.

[porkchop]

Thanks RW!



6/18/2010 - ME Bench

Foam Roller - hams, glutes, back, hips, quads, IT band

Floor Press -
bar x10
bar x10
95 x5
135 x5
185 x5
225 x3
275 x2
315 x1
335 x sorta ugly
325 x1
275 x3

high concentric press - 7 second hold up top
315 x1 for 6 sets

Low Rows - wide grip - ~150lbs
4 sets of 12

High pulls - 2 second hold up top
135 x8 for 4 sets

Military press -
95 x10
135 x10
135 x10
185 x2 xshoulder pain.. again. Military's hurt still, lame.

Triceps -
3brd - 225 x20
2brd - 225 x10
2brd - 225 x10
3brd - 225 x18

I suck at floor presses. Triceps wicked jacked after that session.

[porkchop]

6/20/2010 - ME Squat -

Squat -
bar x10
bar x10
140 x5
230 x5

2" below parralel box -
320 x3

add reverse greens -
410 x2
500 x1
460 x2

reverse band sumo rack pulls - LOW, pin 13 - green bands
315 x5
405 x3
495 x1
585 x1
675 x0
635 x0 floor slippage, severely pissed me off

GHR abs -
3 sets of 15

Considering I got home from the Bachelor party at 630 am, and maybe slept 2hours, I actually did pretty good today. Just chalk it up to an off day and not going to sweat the misses and overall weak performance.

[dirty~d~]

So when are you going to add 'tanning the legs' to your routine? :lol: I might glow in the dark, but I live in Seattle... it's expected. Don't they have sunshine down there in Texas? :kiss:

Lifts are looking really solid. I can relate to the frustration of a missed lift. Use it for fuel on the next one. ;) Glad to have you back logging.

[porkchop]

Thank ya D. I need to tan bad.. but don't have the time.. maybe sometime this summer I'll get all caught up on it.. haha.

[porkchop]

6/22/2010 -

Bench -
bar x10
bar x10
95 x10
95 x10
135 x5

3brd - slide and throw drill
135 x5 for 3 sets

add doubled monster minis -
bar x5
95 x5
135 x5

Work sets - 155lbs bar weight - doubled monster minis
9 sets of 3 - 30 seconds rest, close, medium, wide grips

Concentric press - Ultra low - below arch
135lbs bar weight - doubled monster minis
6 sets of 2

Low rows - wide grip - 160lbs
4 sets of 12

Plate raise circuit - 35lb plate
3 sets of 8, all 3 directions per set

BB shrugs -
315 x15
405 x12 for 4 sets

Face pulls - green band
4 sets of 12

Good night. Bicep tendon pain went away AFTER benching,,. of course.

[P Bo]

That's a whole lotta work Choppie.

When you do your ugly floor presses do you do them legs out or feet flat?

[porkchop]

That's a whole lotta work Choppie.

When you do your ugly floor presses do you do them legs out or feet flat?


Legs out, no leg drive!

[P Bo]

Legs out, no leg drive!
That's what I was hoping you'd say :)

Also makes for an ugly looking press don't forget.

[porkchop]

Yeah it does BM, but it works where I need it!




6/23/2010 - DE Squat/Pull

Squat -
bar x10
bar x10

add greens -
bar x5
140 x5
230 x3

work sets - 250lbs bar weight + green bands -
8 sets of 1 - 45 seconds rest

Convential deadlift -
245 x2
335 x2

off 4" mats -
335 x2
425 x2 for 3 sets
515 x1 easy

Pulldown abs - green and purple -
x12
x12
green and 2 purples
x10
x10

Done. Gonna pull conventional for now.

[Pixie]

:biggthumpup:

[AWR]

Looking good bro!

[porkchop]

Thanks yall!


6/25/2010 - ME Bench -

Close grip incline -
bar x15
bar x15
95 x5
135 x5
185 x5
225 x3
275 x1
295 x1
305 x1

Tate presses - 25's + purple band around my back
x13
x12
x13

low rows - ~160lbs
4 sets of 10

Military press -
50lbs for 15 for 4 sets.

cg inclines hit tri's and delts hard. finished with mili's for a good pump.

[porkchop]

6/26/2010 - Sat am accessory work -

Face pulls -
6 sets of 15

seated military -
worked up to 155 x6 for 3 sets

decline bench -
worked up to 225 x5 x 3 sets

low rows - underhand grip (bicep tendon recovery thingy)
4 sets of 10 at some weight I don't remember

h rolls -
4 sets of 12

hammer curls - 50's I think
4 sets of 12

db shrugs - 100's (biggest db's at this gym)
4 sets of 15

pullups - wide grip
x4
x4
x4
x3

foam rolling -
x's lots

[porkchop]

6/27/2010 - ME squat/pull

Good mornings -
bar x10
bar x10
140 x5
230 x5
320 x3

+ reverse greens -
410 x3
500 x1
500 x1

GHR -
2 sets of 6

Neck harness - 30lbs
3 sets of 25

GMs, mike made me go LOOOW. These were tough. GHR's after GM's was a bad idea.

[porkchop]

glute/hams/low back are TOAST this morning..

thank God today is an off day.

[Iron Island]

GM's always kick the crap out of my hamstrings! I wish my gym had a glute ham. My old gym used to and it was my favorite accessory movement.

[porkchop]

For sure.. doin them raw, closer stance, and deep are brutal hard. Coach is kickin my ass!

GHRs rock!

[Pixie]

glute/hams/low back are TOAST this morning..

You think!?! I feel the same way after those darn wide stance good mornings. They are evil.

[porkchop]

Seriously.. haha. they are evil.. but I gotta hit my weak points to SFW!

[UHCougar05]

Seriously.. haha. they are evil.. but I gotta hit my weak points to SFW!Do work! :cool:

[porkchop]

Do work! :cool:

You know this, Son! :D




6/29/2010 - DE Bench - light deload

Bench -
bar x10
bar x10

add doubled minis -
bar x7
95 x5
135 x5

Work sets - 145lbs bar weight + doubled minis -
3 sets of 3 close grip
3 sets of 3 medium grip
3 sets of 3 wide grip
30 seconds rest between all sets

Low rows - 160lbs - wide grip
4 sets of 10

Face pulls - green band
4 sets of 12

Farmers walk shrugs - 90lbs hand / 1 sec hold up top
3 sets of 12

Tri's and shoulders have been kinda banged up, so it felt good to not toast em tonight. Speed was great, low end control was better than ever, and my setup and arch has improved a bit as well. I am feeling really good about this "off season" raw cycle.

That being said, I am also VERY excited to get back into equipment and get on the meet prep cycle. Especially with some new gear!

My conditioning/GPP has improved dramatically as well. I've put on about 5lbs so far, very cleanly, and am feeling awesome!

[porkchop]

6/30/2010 - DE Squat/Pull - deload

Squat -
bar x10
bar x10
bar x10
140 x5

add choked greens -
bar x10
140 x5

Work sets - 250lbs bar weight plus choked greens -
6 sets of 2 - 30 sec rest

Concentric squats - 7 second hold up top - with choked greens - 3" above parralel
230 x1
320 x1
410 x1 for 4 sets

GHR -
4 sets of 6

GHR abs -
4 sets of 12

Nice night, speed is good off the box, staying much tighter, feelin groovy.

[porkchop]

7/2/2010 - ME Bench

Bench -
bar x10
bar x10
95 x10
135 x5
185 x5
225 x3
275 x2
315 x1

add reverse greens -
315 x3 - 2 board
365 x3 - 2 board
405 x2 - 2 board
495 x1 - 2 board
545 x1 - 2 board
585 x0 - 2 board

Eccentrics - weight releasers @ chest, 2 sec pause - 160lbs weight releasers
135 x1 for 4 sets

Triceps of death - LOW rest times between sets, maybe 60-90 seconds.
185 x20 - 3 board
165 x21 - 3 board
155 x21 - 3 board
155 x6 - 3 board

585 came down SMOOTH and STRONG. Stroked the boards, moved it up about 1.5" and it just sat there. No worries though. Felt great, technique and setup was fantastic. 1 more week of raw "off season" cycle, then its back in gear!

Happy Independence day!

[roadwarrior]

Lots of good raw work PC. Getting damned strong brother.

[porkchop]

Lots of good raw work PC. Getting damned strong brother.

Thanks RW! Feeling much stronger, but also getting pretty banged up from all the raw work. This is the last week of the raw cycle, 2 more speed days, then a few days off, then back into gear!

[Pixie]

The raw work will help later on. I know how hard it can be, but I'll bet you'll like the results.

[porkchop]

The raw work will help later on. I know how hard it can be, but I'll bet you'll like the results.

Exactly! I have definitely gotten much stronger, the raw stuff definitely did it's job. Time for stage 2 - MEET PREP!

[porkchop]

7/14/2010 - Accessory

Tate presses - 25s and purple band
3 x13

Low rows - 160lbs - wide grip
3 x12

BB Shrugs "3way" -
405 for 3 sets

Face pulls - green band
3 x12

Military Press -
140 for 3 x12

GHR -
3 x8

Chain Suspended Good Mornings -
240 for 6 sets of 4

Weighted GHR abs - 45 plate on my face
3 sets of 8

Side bends -
45lb plate
3 x12 each side

Damn deal done.

[P Bo]

GHR abs with a plate on your face? LMAO.

Tates and band face pulls - two of my fav accy's.

Yay for meet prep!

[porkchop]

GHR abs with a plate on your face? LMAO.

Tates and band face pulls - two of my fav accy's.

Yay for meet prep!

Yeah.. well, I hold it like 4" in front of my face.. not quite strong enough to hold it behind my head.. and putting it on my chest, doesn't seem to offer enough "extra", so I do my plateface abs.. ghr abs.. roman chair.. whatever you wanna call em.. I do em on the ghr..roman chair sound too fuckin kinky anyway.. like a torture device made from latex or some shit.

face pulls are great, they always make my upper back feel better too..

tates kill my tri's .. like jm's, which means I love em! :D

So stoked to have started meet prep, I'm so excited about this meet, I might turn my entry form in BEFORE the day of the meet. :D :D :D

[Pixie]

I might turn my entry form in BEFORE the day of the meet. :D :D :D

I'll believe that when I see it.

[porkchop]

I'll believe that when I see it.

Damnit! I knew you would say that!

hahahahah

[porkchop]

7/17/2010 - ME Bench - Week 1

Worked up to 315 x3 raw

Add size 50 rage x -
4board - 495 x3
3board - 495 x3
3board - 495 x3

JM's -
95 3 sets of 8

Hammer curls -
3 sets of 10 - 45's?

Trained with a great group of friends at Stroud's in Dallas today, had a blast! Wish we could have stayed longer!

I wasn't supposed to do any accessory work, but I did, just a little light stuff. Don't tell Coach Anderson!

[porkchop]

7/18/2010 - ME Squat - Week 1

Worked up to 5 sets of doubles with:

320 bar weight, and ~320 band tension to a ~1.5" high box. Just briefs and belt and knee sleeves. felt fast, and smooth, easy!



http://www.youtube.com/watch?v=tI3YltH5t8o

[roadwarrior]

MEET PREP... wooo hoooo!

How long is your prep?

[porkchop]

15ish weeks.. I'll know more as soon as the date is announced.. but roughly 15 or so weeks.

Im so excited to be in "real" prep mode for the meet!

[porkchop]

7/20/2010 - Accessory

Tate presses -
25lb db's - and a green band around my back
3 sets of 8

Chest supported row -
3 sets of 8

farmers walk shrugs - 155lbs per hand
3 ssts of 12

plate raise circuit - 45lb plate
3 sets of 6

face pulls - 105lbs
3 sets of 8

wenning abs -
200 reps

[porkchop]

new log

http://www.afboard.com/forum/showthread.php?39677-Meet-prep-log-for-the-APF-Texas-Cup