Bodyweight - 251
Warm ups - hip and ass, good girl, bad girl
Calf Press - stack x 15 with 2 second stretches
Leg Curls (strive machine, all tension at the start) - 110 x 11,6,5 r/p
Squats - no belt/no wraps - 405 x 12, 455 x 5
Adductor Machine - 130 x 8,3,2 r/p
Notes - not a terrible session. Fairly solid. An 80%er. I didn't realize how much the leg curls would take out of me on the squat but it did. 405 felt like no weight on my back, as it should, but coming out of the hole was more difficult than I anticipated. I would really like to hit 500x10 like this, in a fatigued state, so that's something I will try to shoot for.
My hams are in terrible shape. Super weak. So again, another weakness to be rectified. I have a feeling my adductors are going to be sore the next few days. I have never done rest/pause on them before.
Strength Life Legacy
Sunday, August 7, 2011
Saturday, August 6, 2011
Training - Chest shoulders tris
Bodyweight - 249
Incline Press - 225 x 17,3,3 r/p style
Pec Deck - 165 x 13
PBN - 185 x 8,2,2 r/p
Upright Rows - 135 x 15
Ez Bar PJR Pullovers - 115 x 7 -> 65 x 8
Dips - body x 15
Notes - Well the weight used on everything sucked but that's what I get for going so low volume for so long and neglecting other range of motions. I am very close to finalizing training. I have come to the conclusion that if I am going to do some bodybuilding for a while, do that and let go of the power stuff for a while. So for the next few months it will be all about higher reps and pushing weights in that range, and doing some stuff I haven't done in a long time (movement wise). Feels good already mentally and I am looking forward to it.
Incline Press - 225 x 17,3,3 r/p style
Pec Deck - 165 x 13
PBN - 185 x 8,2,2 r/p
Upright Rows - 135 x 15
Ez Bar PJR Pullovers - 115 x 7 -> 65 x 8
Dips - body x 15
Notes - Well the weight used on everything sucked but that's what I get for going so low volume for so long and neglecting other range of motions. I am very close to finalizing training. I have come to the conclusion that if I am going to do some bodybuilding for a while, do that and let go of the power stuff for a while. So for the next few months it will be all about higher reps and pushing weights in that range, and doing some stuff I haven't done in a long time (movement wise). Feels good already mentally and I am looking forward to it.
Thursday, August 4, 2011
Training - Legs and Back
Weight - 250
Deads - 135 x 10,10 225 x 5, 315 x 4, 405 x 3, 500 x 2, 585 x 1
Leg Ext - 4 sets of 15
Pulldowns - 4 sets of 12
notes - -10% session. Just terrible right out of the gate. Felt like shit, everything felt heavy, was tired, aggitated, and frustrated. Oh well, just one of those days.
Deads - 135 x 10,10 225 x 5, 315 x 4, 405 x 3, 500 x 2, 585 x 1
Leg Ext - 4 sets of 15
Pulldowns - 4 sets of 12
notes - -10% session. Just terrible right out of the gate. Felt like shit, everything felt heavy, was tired, aggitated, and frustrated. Oh well, just one of those days.
10 ways to lose your man card
This is a common topic with me and my friends and I constantly give them shit about it. So with that said, I'm going to list the top 10 ways you can and should have your man card revoked.
1. Driving a minivan
I don't give a shit what you like about it. It's a soccer mom taxi and that shit is for women and men who get owned by their women (because no man ASKS to buy a minivan). If you need to load up box after box of Tampax then sure, get you a minivan and call it a day. Otherwise, you better be driving some shit that produces maximum horsepower with minimum gas mileage. All you have to do is ask yourself this, would James Bond drive a minivan? Fuck no. He bangs trim and kills bad guys. That's manly. If Conan or Leonidas were created in 21st Century form would they be driving a fucking mom wagon? What do you think? If you bought one, turn in your man card.
2. Watching chic flicks to appease your woman
This is probably a bigger pet peeve of mine than #1 but there really isn't much difference in 1 and 2 so this one is #2. Don't watch some shit you don't want to watch. And how about this, spare me the "well she watches movies she doesn't want to watch with me, so I return the favor." I'm sorry do you need to lose your man card for needing your woman to watch a movie with you, that she doesn't like? If your movie watching shit consists of romantic comedies where some bitch is crying in the bathroom while her gay best friend consoling her or some shit like that, just turn the man card in on your way out of Bed Bath and Beyond, which you are sure to be in later.
3. Having the dude at the auto parts store put your windshield wiper on for you.
Jesus mother of God, if this happened just drive your minivan into a light pole at the fastest speed it will get up to. Which is about 47 MPH. But leave the seatbelt off so you can fly through the windshield. Have your man card in your hand so when you fly out the windshield someone will find it and know you got all bitched up about something, and were deserving of your death.
4. Leaving a party or gathering with your buddies because your woman told you to
You don't leave MMA fight parties to go do some shit your woman told you to do. You don't leave a kegger or the bar or club or anything where you are having fun, because she's pissed and wants you to do something to appease her. What guys haven't figured out is, the MAJORITY of women are trying to tame men because it makes them feel empowered. This is a psychological fact. It's also a fact that when you get tamed they get bored with you. Then someone else gets to hit it because you turned in your man card, and she made it happen. Set yourself on fire with grease.
5. Wearing an "in style" haircut
This means feaux hawks and that god damn emo style shit that Johnny from Karate Kid was wearing. Johnny lost bitches. And you lose when you get your hair "done" that way. If you have to "do" your hair, then turn in your man card. This doesn't apply to long hair unless you're spending time with a flat iron and "styling" it. Think about this, everyone laughs at mullets now. And in 10 years, everyone is going to laugh at all the dumbasses that sported these haircuts too. Over time I am thankful for my Jason Statham hair because I never get caught in stylish bullshit. Turn in your man card to Daniel-san on your way out homeboy.
6. Having a low back tattoo
What the fuck were you thinking?
7. Going bitch shopping with her
This is where she drags you around all day to make you go shopping for shit she wants. You spend half the day not buying a god damn thing and listening to her squeal about something on sale that she never gave a shit about before that very moment. The only exception to this is if Victoria Secret shopping is involved, and then you need to limit the time there to try and get her into Frederick's of Hollywood because it's nastier.
8. Stay with a chic that has turned down marriage proposing more than twice.
If you ask a chic for her hand in marriage once and she says no, that's fine. She should at least be able to tell you why she is saying no. And no should mean "no, not right now." If you make some solid man-changes and she says no on the second try and you stay with her, just go get raped by a big sweaty bear in the mountains because you suck. Turn in your man card after you get down from the Rocky's.
9. Curling in the power rack.
Die you piece of shit. You fucking disgust me.
10. Getting butt hurt or defensive about this list.
A clear sign you need to turn in your man card is getting butthurt over this list.
1. Driving a minivan
I don't give a shit what you like about it. It's a soccer mom taxi and that shit is for women and men who get owned by their women (because no man ASKS to buy a minivan). If you need to load up box after box of Tampax then sure, get you a minivan and call it a day. Otherwise, you better be driving some shit that produces maximum horsepower with minimum gas mileage. All you have to do is ask yourself this, would James Bond drive a minivan? Fuck no. He bangs trim and kills bad guys. That's manly. If Conan or Leonidas were created in 21st Century form would they be driving a fucking mom wagon? What do you think? If you bought one, turn in your man card.
 |
| Even his kids are disgusted. Look at the dejection on the sons face. |
2. Watching chic flicks to appease your woman
This is probably a bigger pet peeve of mine than #1 but there really isn't much difference in 1 and 2 so this one is #2. Don't watch some shit you don't want to watch. And how about this, spare me the "well she watches movies she doesn't want to watch with me, so I return the favor." I'm sorry do you need to lose your man card for needing your woman to watch a movie with you, that she doesn't like? If your movie watching shit consists of romantic comedies where some bitch is crying in the bathroom while her gay best friend consoling her or some shit like that, just turn the man card in on your way out of Bed Bath and Beyond, which you are sure to be in later.
 |
| If you watched this with your woman you are a bitch |
3. Having the dude at the auto parts store put your windshield wiper on for you.
Jesus mother of God, if this happened just drive your minivan into a light pole at the fastest speed it will get up to. Which is about 47 MPH. But leave the seatbelt off so you can fly through the windshield. Have your man card in your hand so when you fly out the windshield someone will find it and know you got all bitched up about something, and were deserving of your death.
4. Leaving a party or gathering with your buddies because your woman told you to
You don't leave MMA fight parties to go do some shit your woman told you to do. You don't leave a kegger or the bar or club or anything where you are having fun, because she's pissed and wants you to do something to appease her. What guys haven't figured out is, the MAJORITY of women are trying to tame men because it makes them feel empowered. This is a psychological fact. It's also a fact that when you get tamed they get bored with you. Then someone else gets to hit it because you turned in your man card, and she made it happen. Set yourself on fire with grease.
5. Wearing an "in style" haircut
This means feaux hawks and that god damn emo style shit that Johnny from Karate Kid was wearing. Johnny lost bitches. And you lose when you get your hair "done" that way. If you have to "do" your hair, then turn in your man card. This doesn't apply to long hair unless you're spending time with a flat iron and "styling" it. Think about this, everyone laughs at mullets now. And in 10 years, everyone is going to laugh at all the dumbasses that sported these haircuts too. Over time I am thankful for my Jason Statham hair because I never get caught in stylish bullshit. Turn in your man card to Daniel-san on your way out homeboy.
 |
| Yes he looks manly doesn't he? |
6. Having a low back tattoo
What the fuck were you thinking?
| No caption required at how bitched up this is. |
7. Going bitch shopping with her
This is where she drags you around all day to make you go shopping for shit she wants. You spend half the day not buying a god damn thing and listening to her squeal about something on sale that she never gave a shit about before that very moment. The only exception to this is if Victoria Secret shopping is involved, and then you need to limit the time there to try and get her into Frederick's of Hollywood because it's nastier.
8. Stay with a chic that has turned down marriage proposing more than twice.
If you ask a chic for her hand in marriage once and she says no, that's fine. She should at least be able to tell you why she is saying no. And no should mean "no, not right now." If you make some solid man-changes and she says no on the second try and you stay with her, just go get raped by a big sweaty bear in the mountains because you suck. Turn in your man card after you get down from the Rocky's.
9. Curling in the power rack.
Die you piece of shit. You fucking disgust me.
 |
| Should be in every gym |
10. Getting butt hurt or defensive about this list.
A clear sign you need to turn in your man card is getting butthurt over this list.
Tuesday, August 2, 2011
Training - Shoulders and Traps
Bodyweight - 250
Seated Db Press - 30's x 30, 65's x 10,8, 100's x 15,8
Shrugs - 585x5, 500x12
Upright Rows - 165x8, 115x12
Notes - So just like almost everything I do, I lay out a plan then when I get into the gym what I need to do hits me. I can't say that this time 100% tho. I have been contemplating a move back to some bodybuilding style training for a while and this is probably what is going to happen. From a musculature standpoint I know where I need to get bigger/stronger and so I'm going to pour some effort into that for a while and have fun doing it.
Seated Db Press - 30's x 30, 65's x 10,8, 100's x 15,8
Shrugs - 585x5, 500x12
Upright Rows - 165x8, 115x12
Notes - So just like almost everything I do, I lay out a plan then when I get into the gym what I need to do hits me. I can't say that this time 100% tho. I have been contemplating a move back to some bodybuilding style training for a while and this is probably what is going to happen. From a musculature standpoint I know where I need to get bigger/stronger and so I'm going to pour some effort into that for a while and have fun doing it.
Monday, August 1, 2011
Thoughts about life, crap, training, and stuff
So I've been doing the Andy Bolton deadlift thing the last few weeks, however I really think I'm going back to training twice a week, with a lot of conditioning. This is just where I feel comfortable when I am not getting ready for a meet or some kind of competition. I still make strength gains and nothing feels better than being in shape. Not even being strong(er).
With that said, all of my training is about to take a dramatic shift for a while. I'll be pulling heavy every other week, higher rep squats, 1 legged movements, more overhead work, and just doing a lot of things I have not been doing for a while. What will happen when I go to prepare for a meet or something else, is then run a shorter (4-6) cycle and scale things back.
Like it or lump it, Crossfit is here to stay, and I have a feeling those Crossfit games are going to blow up something big. At least as big as Strongman stuff. Powerlifting is never going to be that popular and I will tell you why. Movement. People like to watch movement. In powerlifting it's all closed chain movement and the competitor barely moves (esp if he competes in certain feds, heh). He squats, benches, and deadlifts. In strongman the guy might be picking up barrels of midgets and running over hot coals with em for time. I haven't watched the Crossfit games but they are damn popular. And it's only going to get bigger.
And for better or worse, I think it's a good thing. People complain about Crossfit all the time because "it isn't this" or "it isn't that" while we have an obesity problem in this country. I mean really? We should be encouraging people to do ANYTHING anymore. Bickering about the fact that Crossfit isn't specific enough is kind of silly to me. Strongmen have to prepare for a shit ton of events, but no one says their training isn't specific enough. To me strongman training is probably the ultimate form of strength training for top shelf athletes. So if someone isn't wanting to be an NFL linebacker or shit, Crossfit seems to serve a few purposes. Get in shape and move. Besides, Crossfit is loaded with lean women with great asses, and people are complaining? I have no complaints.
I've been putting my coconut to work lately on everything that has transpired the last few months. Working my diet to get lean, then eating clean big for several months to get bigger, changing my training towards hypertrophy, then running a short meet cycle to get ready for the meet. If not for my popped quad I know without a doubt that I go at least 640-430-650. I was good for a 450 bench as well but the ass cramp on 418 threw me for a loop. So something in the 1710-1730 range, beltless. Not otherworldly by any stretch of the imagination but I've said from day 1, I am not a naturally gifted lifter. This isn't an apology this is a fact. I wasn't deadlifting 500 from day 1 and benching 350 when I was 16 and shit. I have worked incredibly hard to get to where I am at, a decent level of strength.
What I am getting with all of this is, I think you can work towards getting almost everything without compromising something else to a great degree. Think of training as a pie chart with percentages. When size is the goal, you allocate more resources (food, training reps) to that piece. You can't move more resources to that percentage without taking away from other sources (conditioning and cardio), but you can be choosy about how much you allocate. This is all rumbling around in my head right now so give me some time to work on it and I'll get it all out there.
No difference in banned breeds of dog when it comes to aggression
The above link just has a study reporting what all responsible dog owners know. "Banned" breeds are no more dangerous than any other dog. It really all comes back to the owners. And everytime I see some owner with a chain for a walking leash or some shit like that, I want to bury my knee deep into their fucking grill. Dogs are essentially the greatest non-human companions we have on this planet. They should not be used for fighting or to be your status symbol of how "gangsta" or how "tough" you are. A dog makes you neither, it just makes you a fucking piece of shit for creating an unstable dog.
The Fighter - Watched this last night. It still falls under my "generic sports movie theme" for the most part. However Christian Bale and Marky Mark were both fantastic in their roles. And on a personal note this movie hit home with me on some levels because I've dealt with family members who suffered from addiction.
I don't care what anyone says, that Fedor fight was an early stoppage. Yes he went limp for a second. Literally, for a second. 1 mississippi...2 mississi-Fedor is turning over to defend himself. But nope, Herb Dean, assclown extraordinare, calls it a stoppage. I like Hendo so it's not like I had a dog in this fight but Fedor has been rocked like that 100 times, recovered quickly, and won. This could have easily been one of those epic fights instead we get an early stoppage. At least give a guy 2 seconds to turn over and defend himself. With all that said, you gotta wonder where Fedor goes from here. I said this a long time ago about BJ Penn, eventually you slow down enough so that the people around you catch up or pass you. BJ Penn got by for a long time on God given skill without putting in a lot of work. By the time he figured out he needed to put in the work, it was too late. Now no one "fears" stepping in with Penn, and this will obviously take some of the aura out of what Fedor was. I think if Fedor cut down to 205 he could probably dominate for a while again, but the fact is, he needs to change camps and reinvent himself a bit. I don't know if that will ever happen.
What I do hate to see is all of the schmucks and idiots come out of the woodwork to dog on Fedor. The guy ran off a string in MMA that will never be matched. And while there are some tomato cans thrown in there (what guy doesn't get fed some of those in his career?) he fought wars against a lot of name guys in their prime. He's still going to go down as the greatest MMA fighter of all time, like it or lump it.
That covers most of my weekend bases. Hope everyone had a GOOT ONE. Monday's still suck.
With that said, all of my training is about to take a dramatic shift for a while. I'll be pulling heavy every other week, higher rep squats, 1 legged movements, more overhead work, and just doing a lot of things I have not been doing for a while. What will happen when I go to prepare for a meet or something else, is then run a shorter (4-6) cycle and scale things back.
Like it or lump it, Crossfit is here to stay, and I have a feeling those Crossfit games are going to blow up something big. At least as big as Strongman stuff. Powerlifting is never going to be that popular and I will tell you why. Movement. People like to watch movement. In powerlifting it's all closed chain movement and the competitor barely moves (esp if he competes in certain feds, heh). He squats, benches, and deadlifts. In strongman the guy might be picking up barrels of midgets and running over hot coals with em for time. I haven't watched the Crossfit games but they are damn popular. And it's only going to get bigger.
 |
| What's all the f'n complaining about? |
And for better or worse, I think it's a good thing. People complain about Crossfit all the time because "it isn't this" or "it isn't that" while we have an obesity problem in this country. I mean really? We should be encouraging people to do ANYTHING anymore. Bickering about the fact that Crossfit isn't specific enough is kind of silly to me. Strongmen have to prepare for a shit ton of events, but no one says their training isn't specific enough. To me strongman training is probably the ultimate form of strength training for top shelf athletes. So if someone isn't wanting to be an NFL linebacker or shit, Crossfit seems to serve a few purposes. Get in shape and move. Besides, Crossfit is loaded with lean women with great asses, and people are complaining? I have no complaints.
I've been putting my coconut to work lately on everything that has transpired the last few months. Working my diet to get lean, then eating clean big for several months to get bigger, changing my training towards hypertrophy, then running a short meet cycle to get ready for the meet. If not for my popped quad I know without a doubt that I go at least 640-430-650. I was good for a 450 bench as well but the ass cramp on 418 threw me for a loop. So something in the 1710-1730 range, beltless. Not otherworldly by any stretch of the imagination but I've said from day 1, I am not a naturally gifted lifter. This isn't an apology this is a fact. I wasn't deadlifting 500 from day 1 and benching 350 when I was 16 and shit. I have worked incredibly hard to get to where I am at, a decent level of strength.
What I am getting with all of this is, I think you can work towards getting almost everything without compromising something else to a great degree. Think of training as a pie chart with percentages. When size is the goal, you allocate more resources (food, training reps) to that piece. You can't move more resources to that percentage without taking away from other sources (conditioning and cardio), but you can be choosy about how much you allocate. This is all rumbling around in my head right now so give me some time to work on it and I'll get it all out there.
No difference in banned breeds of dog when it comes to aggression
The above link just has a study reporting what all responsible dog owners know. "Banned" breeds are no more dangerous than any other dog. It really all comes back to the owners. And everytime I see some owner with a chain for a walking leash or some shit like that, I want to bury my knee deep into their fucking grill. Dogs are essentially the greatest non-human companions we have on this planet. They should not be used for fighting or to be your status symbol of how "gangsta" or how "tough" you are. A dog makes you neither, it just makes you a fucking piece of shit for creating an unstable dog.
The Fighter - Watched this last night. It still falls under my "generic sports movie theme" for the most part. However Christian Bale and Marky Mark were both fantastic in their roles. And on a personal note this movie hit home with me on some levels because I've dealt with family members who suffered from addiction.
I don't care what anyone says, that Fedor fight was an early stoppage. Yes he went limp for a second. Literally, for a second. 1 mississippi...2 mississi-Fedor is turning over to defend himself. But nope, Herb Dean, assclown extraordinare, calls it a stoppage. I like Hendo so it's not like I had a dog in this fight but Fedor has been rocked like that 100 times, recovered quickly, and won. This could have easily been one of those epic fights instead we get an early stoppage. At least give a guy 2 seconds to turn over and defend himself. With all that said, you gotta wonder where Fedor goes from here. I said this a long time ago about BJ Penn, eventually you slow down enough so that the people around you catch up or pass you. BJ Penn got by for a long time on God given skill without putting in a lot of work. By the time he figured out he needed to put in the work, it was too late. Now no one "fears" stepping in with Penn, and this will obviously take some of the aura out of what Fedor was. I think if Fedor cut down to 205 he could probably dominate for a while again, but the fact is, he needs to change camps and reinvent himself a bit. I don't know if that will ever happen.
What I do hate to see is all of the schmucks and idiots come out of the woodwork to dog on Fedor. The guy ran off a string in MMA that will never be matched. And while there are some tomato cans thrown in there (what guy doesn't get fed some of those in his career?) he fought wars against a lot of name guys in their prime. He's still going to go down as the greatest MMA fighter of all time, like it or lump it.
That covers most of my weekend bases. Hope everyone had a GOOT ONE. Monday's still suck.
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