Diary Of A Blue Collar Bad Ass

[Vinny]

it was another awesome weekend with you kicking it off with your deads.

you are a true professional and gentlemen...

[sly06]

I just gotta say that I am beyond motivated reading this thread. Now I am subscribed. Great job this past weekend!!!!!

[Sgt Rock]

I dont enjoy the doctors office...on any level. I have to convince the xray technician that my injuries are severe enough that I need an MRI in a day or two instead of two weeks.......do you think I will win that battle? I am going to fight it right now.

Semper Fi

[Sgt Rock]

The only thing keeping me sane right now is knowing I am going to come back without question. I really dont have to compete until the world championships in November, in my new hometown nonetheless. I am mapping out the plan as we speak, it ends with 805 and starts right now.....always work from the goal back brothers.

Semper Fi

[krazyassmexican]

The only thing keeping me sane right now is knowing I am going to come back without question. I really dont have to compete until the world championships in November, in my new hometown nonetheless. I am mapping out the plan as we speak, it ends with 805 and starts right now.....always work from the goal back brothers.

Semper Fi

the mind, soul and the heart of a champion spoke today

we are in your corner sir yes sir!

[brandona]

You go that 805 in the bag bro, you broke it off the floor with a torn quad....healthy and you will lock it our with no issues...I have faith brother....

-B

[Phil800101]

I dont enjoy the doctors office...on any level. I have to convince the xray technician that my injuries are severe enough that I need an MRI in a day or two instead of two weeks.......do you think I will win that battle? I am going to fight it right now.

Semper Fi

I know you will.

The only thing keeping me sane right now is knowing I am going to come back without question. I really dont have to compete until the world championships in November, in my new hometown nonetheless. I am mapping out the plan as we speak, it ends with 805 and starts right now.....always work from the goal back brothers.

Semper Fi

You've got eight months, you'll be healthy and have that 805 in no time! Just a pit stop brother, just a pit stop.

[Sgt Rock]

Anyone that has dealt with the VA knows it can be a huge nightmare. I had to go to TWO clinics today, ridiculous. My "doctor' wont put me on the fast list for my MRI as I could walk into the clinic. I told him I will re enter in a wheelchair if it matters that much. I am going to have to wait 2-8 weeks for my MRI. I am going over his head...actually I already did, I will have a quicker date soon, will find out by next tuesday, I hope to get it next week. IN the meantime its all upper body stuff, maybe some GMS if I am feeling froggy, I dont reccomend that by the way. Thanks for the support.

Semper Fi

[jer]

It was an honor to meet you and shake the hand of a true champion of men.

I wish you the speediest of recoveries and there is no doubt that you will pull that 805 when the time comes.

God bless.

[GRUNT]

The only thing keeping me sane right now is knowing I am going to come back without question. I really dont have to compete until the world championships in November, in my new hometown nonetheless. I am mapping out the plan as we speak, it ends with 805 and starts right now.....always work from the goal back brothers.

Semper Fi

Backwards planning..spoken from a true military man. Too easy.......

[widdlewade44]

Anyone that has dealt with the VA knows it can be a huge nightmare. I had to go to TWO clinics today, ridiculous. My "doctor' wont put me on the fast list for my MRI as I could walk into the clinic. I told him I will re enter in a wheelchair if it matters that much. I am going to have to wait 2-8 weeks for my MRI. I am going over his head...actually I already did, I will have a quicker date soon, will find out by next tuesday, I hope to get it next week. IN the meantime its all upper body stuff, maybe some GMS if I am feeling froggy, I dont reccomend that by the way. Thanks for the support.

Semper Fi

I'm making my 1775th post here bro. Right where it belongs!

Yeah, the VA is always a challenge to say the least. You're in my prayers bro and you're going to come back stronger then ever. Semper Fi Sgt Rock.

Kevin
widdlewade44

[Sgt Rock]

YOu guys rock! Back in 1775, Tun Tavern Pa....an elite group of selfless, world class, warriors was assembled, guess who?

Update:

Went to Jay Cutlers gym today, didnt run into him, but as I have said before, a true cool fella. I tested out the leg A LITTLE BIT. I did some FULL RANGE gms with 135 with zero issues, also full upper back work with shrugs and abs. This tells me I can do sldl, rack pulls, and heavy gms, back raises, shrugs and heavy abs. The full range pulls may come later, but I know I can adapt and OVERCOME......dont count me out...ever, I have a light switch that I can turn on anytime. On the platform, a true animal can turn it on, I KNOW YOU GUYS KNOW WHAT I SPEAK OF...Animal rules!

Semper Fi

[ThirdEye]

Hey Sarge...

Really cool meeting you at the expo. Your deads were incredible, with your stories along the way. I was so gutted for you, when you snapped back with your injury. There wasnt a feeling of dissapointment at all, just a collective concern for your wellbeing.

Love your attitude and the time you give to others. I was the English guy who grabbed a quick picture and chat when you was on the way out at lunchtime. You prob couldnt understand a word i said, as most didnt the whole weekend. But getting a minute with you was a highlight. Im here for the long haul and raring to see you overcome and tear that weight off the floor.

p.s - What was the tracklisting for your deadlift soundtrack?

[Phil800101]

YOu guys rock! Back in 1775, Tun Tavern Pa....an elite group of selfless, world class, warriors was assembled, guess who?

Update:

Went to Jay Cutlers gym today, didnt run into him, but as I have said before, a true cool fella. I tested out the leg A LITTLE BIT. I did some FULL RANGE gms with 135 with zero issues, also full upper back work with shrugs and abs. This tells me I can do sldl, rack pulls, and heavy gms, back raises, shrugs and heavy abs. The full range pulls may come later, but I know I can adapt and OVERCOME......dont count me out...ever, I have a light switch that I can turn on anytime. On the platform, a true animal can turn it on, I KNOW YOU GUYS KNOW WHAT I SPEAK OF...Animal rules!

Semper Fi

Great to see that you're in the gym already, working around the injury. Training hard, but training smart.

I know you will adapt and OVERCOME. I saw exactly what you speak of at the Cage this past weekend.

Drive on...

[Pokoritel]

You have a very powerful mind Sgt.Rock. Your always staying positive. I hope you heal up real quick.

[Sgt Rock]

Thanks brothers....I posted my soundtrack elsewhere but here it is if you missed it:

135x5 AFRICA, JAYZ AND TOTO

225X3 MAMA KIN, AEROSMITH

315X3 JUICY, BIGGIE SMALLS

405X1 WHAT YOU KNOW ABOUT THAT, TI

515X1 ITS GOING DOWN, YOUNG JOC

REST DUFFEL BAG BOY, NEW PLAYA CIRCLE

705X1 WHEN WILL THEY SHOOT MEDLEY, ICE CUBE

REST BLOW THE WHISTLE, TOO SHORT

805X1 JUMP AROUND, HOUSE OF PAIN


A few more at the end. SInce my first year at the Cage, numerous animals ask for the CD after, perhaps I should mass produce copies and sell them lol!!! JOKING...I know its copyright infringement. Thanks again to all of you for your support, it truly means alot that you took the time to say hello and makes posts on my thread. You guys help keep me going, I appreciate it.

Semper Fi

[AnthonyB]

good song set up Sgt. Rock. agian, thanks for posting up that Jay-Z/Toto song. its put together so well. congrats on everything bro

[live2lift]

Update:

Went to Jay Cutlers gym today, didnt run into him, but as I have said before, a true cool fella. I tested out the leg A LITTLE BIT. I did some FULL RANGE gms with 135 with zero issues, also full upper back work with shrugs and abs. This tells me I can do sldl, rack pulls, and heavy gms, back raises, shrugs and heavy abs. The full range pulls may come later, but I know I can adapt and OVERCOME......dont count me out...ever, I have a light switch that I can turn on anytime. On the platform, a true animal can turn it on, I KNOW YOU GUYS KNOW WHAT I SPEAK OF...Animal rules!

Semper Fi

Words spoken like the true champion you are...you are truly an inspiration to us all brotha. Stay strong. Peace.

[Sgt Rock]

I cant explain it bros.....I TRASHED my quad and knee in the cage, so much that I bleed internally from my knee to my calve (took a pic to capture the moment), yet to keep it real, I feel better NOW than before I went to Ohio.....OVERCOME.


Semper Fi

[brandona]

I cant explain it bros.....I TRASHED my quad and knee in the cage, so much that I bleed internally from my knee to my calve (took a pic to capture the moment), yet to keep it real, I feel better NOW than before I went to Ohio.....OVERCOME.


Semper Fi

HAHAHAAH....Your a mad man Rock!!!.....Thanks for the insperation......"I rise to the top, cream of the crop.........."

-B

[Sgt Rock]

The MRI is outsourced to a civilian hospital. They are supposed to call be Tuesday by noon, that will be my chance to plead my case to get it done ASAP. Hopefully next week. THE most frustrating thing is that I am very in tune with my body, and this injury is like a dog gone riddle for me. It feels like its the BONE itself on the top of the knee cap, I know its probably not possible...but it throbs all night long. I am guessing the knee cap shifted and took all the blood, insides etc with it causing huge disruption internally causing huge bleeding. Now my upper quad is another story, I have NOT tested it out on any level. I can tell that I COULD indeed deadlift which is all that really matters, but I would still like to be able to squat, its very important to me....at least be able to push my raw close stance high bar squat. Oh well I am rambling...just letting you guys know I am training HARD, I did upper body twice this week, if I cant squat for a bit I guarantee that I will train the upper body TWICE as hard in the meantime.


Semper Fi

[Phil800101]

The MRI is outsourced to a civilian hospital. They are supposed to call be Tuesday by noon, that will be my chance to plead my case to get it done ASAP. Hopefully next week. THE most frustrating thing is that I am very in tune with my body, and this injury is like a dog gone riddle for me. It feels like its the BONE itself on the top of the knee cap, I know its probably not possible...but it throbs all night long. I am guessing the knee cap shifted and took all the blood, insides etc with it causing huge disruption internally causing huge bleeding. Now my upper quad is another story, I have NOT tested it out on any level. I can tell that I COULD indeed deadlift which is all that really matters, but I would still like to be able to squat, its very important to me....at least be able to push my raw close stance high bar squat. Oh well I am rambling...just letting you guys know I am training HARD, I did upper body twice this week, if I cant squat for a bit I guarantee that I will train the upper body TWICE as hard in the meantime.


Semper Fi

I hope you can get that MRI ASAP Sgt. Rock. It's good to see that you're working around the injuries, training hard but training smart. I know you'll get through this, and before you know it you'll be squatting again. All just a pit stop...

[ThirdEye]

Sarge, get your ass down to A&E in a wheelchair or call an ambulance and tell them your losing feeling in the leg. I dont think they understand how serious this is. Could be a big haematoma or some vascular damage done. Get it sorted!

[Iron 3]

Sarge, get your ass down to A&E in a wheelchair or call an ambulance and tell them your losing feeling in the leg. I dont think they understand how serious this is. Could be a big haematoma or some vascular damage done. Get it sorted!

x 2. Don't wait till it's too late!

[sly06]

The MRI is outsourced to a civilian hospital. They are supposed to call be Tuesday by noon, that will be my chance to plead my case to get it done ASAP. Hopefully next week. THE most frustrating thing is that I am very in tune with my body, and this injury is like a dog gone riddle for me. It feels like its the BONE itself on the top of the knee cap, I know its probably not possible...but it throbs all night long. I am guessing the knee cap shifted and took all the blood, insides etc with it causing huge disruption internally causing huge bleeding. Now my upper quad is another story, I have NOT tested it out on any level. I can tell that I COULD indeed deadlift which is all that really matters, but I would still like to be able to squat, its very important to me....at least be able to push my raw close stance high bar squat. Oh well I am rambling...just letting you guys know I am training HARD, I did upper body twice this week, if I cant squat for a bit I guarantee that I will train the upper body TWICE as hard in the meantime.


Semper Fi

I hope you get it taken care of. It sounds real serious. Awesome that you are still lifting and working your way through it. It's a great inspiration.

[The Guardian]

The body is an amazing machine, it will heal even when punished to the ultimate limits. Just a little speed bump, not enough to stop you but just enough to slow you down a little. Stay tough and heal quick. Keep it up!

[BrotherInArms]

Sounds good.

[Sgt Rock]

I am training everything twice a week til I get my MRI, excluding legs of course, and it feels great. Adapt and OVERCOME. MRI is in 12 days.

Semper Fi

[Lowdown5]

I am training everything twice a week til I get my MRI, excluding legs of course, and it feels great. Adapt and OVERCOME. MRI is in 12 days.

Semper Fi



Improvise, overcome and adapt Sgt Rock!

I have 100% faith in you that this will be but a small obstacle that will be overcome!

[Phil800101]

I am training everything twice a week til I get my MRI, excluding legs of course, and it feels great. Adapt and OVERCOME. MRI is in 12 days.

Semper Fi

Sounds good Sgt. Rock.

[AnthonyB]

I am training everything twice a week til I get my MRI, excluding legs of course, and it feels great. Adapt and OVERCOME. MRI is in 12 days.

Semper Fi

whats the routine looking like sgt rock? i have a few more weeks until i can get my knees looked at finally so until then, no squatting at all

[Sgt Rock]

I do upper body twice week, doing heavy chest, light arms one day, heavy delts and arms light chest the other. Upper and lower back also twice weekly, GMS heavy once a week. It feels good to not have to squat but I sure miss it. Thanks for your support.

Semper Fi

[sanga]

Hope all goes well mate, very inspirational at the cage, I wasn`t there, saw the pics/videos.

[AnthonyB]

hope everything works out well for you sarg

[Sgt Rock]

Im going to test out the quad a little this week....I simply cannot wait another week for my MRI which is next wednesday. Im going to squat 135 and see...nothing too drastic. Im also going to do some rack pulls below the knee and maybe some speed pulls...im pretty excited about overcoming this. Thanks for everything brothers.

Semper Fi

[Maharg]

Rock it was a pleasure talking with you at the expo. I was the one who asked you to sign my jersey while out in the main hall and was talking with you on the stairs while you were using the escalator because your quad. I can't wait to see the numbers you pull after you get over this injury.

Happy St. Patricks day.

[Sgt Rock]

I remember you brother! Keep training hard!!!! Thanks for your support.

Semper Fi
Sgt Rock
USMC

[Phil800101]

Im going to test out the quad a little this week....I simply cannot wait another week for my MRI which is next wednesday. Im going to squat 135 and see...nothing too drastic. Im also going to do some rack pulls below the knee and maybe some speed pulls...im pretty excited about overcoming this. Thanks for everything brothers.

Semper Fi

Good luck Sgt. Rock! Adapt and overcome, it ain't nothing but a speed bump. Your working around and through this injury is a real inspiration.

[Sgt Rock]

Thanks bros...im testing out the quad tomorrow, light squats...will keep ya posted.

Semper Fi

[Sgt Rock]

I tested out the quad a bit on Sunday. Its more a mental game. First rep with the bar I recalled how loud the POP was and how my leg felt. ITs all part of the game folks....I went to 135 and hit 3x10 to parallel with a close stance. I am SOOOOORE today lol...for real. MRI tomorrow so we shall see. All is ok thus far. Thanks again for your support.

Semper Fi

[Brick By Brick]

Glad to hear your lifting went well on Sunday. Best of luck with your rehab, Sarge.

[Phil800101]

I tested out the quad a bit on Sunday. Its more a mental game. First rep with the bar I recalled how loud the POP was and how my leg felt. ITs all part of the game folks....I went to 135 and hit 3x10 to parallel with a close stance. I am SOOOOORE today lol...for real. MRI tomorrow so we shall see. All is ok thus far. Thanks again for your support.

Semper Fi

Glad to hear all went well with the test. Good luck with the MRI. Nothing but a speedbump Sgt. Rock, nothing but a speedbump.

[Maharg]

Glad to see its starting to go again Rock, speedy recovery so you can set some new records.

[Sir J-Werk]

What's the word Sgt?

[Sgt Rock]

THey did two MRIs back to back, in the open MRI, which isnt really open lol. I SHOULD know tomorrow the first results from the radiologists. Will keep you posted guys, thanks.

Semper Fi

[Phil800101]

THey did two MRIs back to back, in the open MRI, which isnt really open lol. I SHOULD know tomorrow the first results from the radiologists. Will keep you posted guys, thanks.

Semper Fi

We'll be waiting to hear the results.

[Sgt Rock]

I have been on hold for 45 minutes straight......got bored so I thought I would share my boredom. All I want is my dog gone results.

Semper Fi

[Sir J-Werk]

I have been on hold for 45 minutes straight......got bored so I thought I would share my boredom. All I want is my dog gone results.

Semper Fi

Hope they are making you wait out for good news.

[Sgt Rock]

Called...left messages....nada...still wating...grrr.

Semper Fi

[Sir J-Werk]

Called...left messages....nada...still wating...grrr.

Semper Fi

Did they lose the damn thing?

[Sgt Rock]

Tested out my leg today regardless....decided to do rackpulls on pin 2 so as not to totally stress the quad and knee

RACKPULLS PIN 2, SMOOTH BAR AND HOOK GRIP
135X5
225X3
315X1
405X1
495X1
ADD BELT AND CHALK
585X1
675X2 EASY.....weights started sliding off...cheap ass collars, wanted to do five reps and could have
775 stoned me....this time
Next time on racks im going to go down to pin one, and do 685 3x5 with the hook, then hit a 775.

DB ROWS 105 3X7

FRONT LAT PULLS 3X7 UP TO 250

DB SHRUGS 145X20 AND 105X20

45 DEGREE BACK RAISE 4X20

WT ABS 3X20

Very pleased with this workout. Each week I will increase volume and weight until I get to 705x5 on pin one, db rows with the 200's or whatever the gym has, db shrugs with Cutlers DBs. I also will hit a 725 raw pull off the floor with the hook before I add the suit and gear.

Semper Fi

[Phil800101]

I have been on hold for 45 minutes straight......got bored so I thought I would share my boredom. All I want is my dog gone results.

Semper Fi

Called...left messages....nada...still wating...grrr.

Semper Fi

Man that sucks.

[Phil800101]

Tested out my leg today regardless....decided to do rackpulls on pin 2 so as not to totally stress the quad and knee

RACKPULLS PIN 2, SMOOTH BAR AND HOOK GRIP
135X5
225X3
315X1
405X1
495X1
ADD BELT AND CHALK
585X1
675X2 EASY.....weights started sliding off...cheap ass collars, wanted to do five reps and could have
775 stoned me....this time
Next time on racks im going to go down to pin one, and do 685 3x5 with the hook, then hit a 775.

DB ROWS 105 3X7

FRONT LAT PULLS 3X7 UP TO 250

DB SHRUGS 145X20 AND 105X20

45 DEGREE BACK RAISE 4X20

WT ABS 3X20

Very pleased with this workout. Each week I will increase volume and weight until I get to 705x5 on pin one, db rows with the 200's or whatever the gym has, db shrugs with Cutlers DBs. I also will hit a 725 raw pull off the floor with the hook before I add the suit and gear.

Semper Fi

Looking good Sgt. Rock!

[Maharg]

Just curious, how much do Cutlers DB's weigh? I know Ronnies weigh 250, and Invanko has some all the way up to 300.

[Sgt Rock]

I believe Cutlers hover around 235 or better? I have shrugged them before and will tell you firsthand...THEY ARE HEAVY. For a man to press them is a HUGE feat, as far as I know Cutler is the only one around here to have pressed them.

Semper Fi

[Stiff]

Is there any news about the results?

[Lowdown5]

Good to see you back in the gym, Respect!

[Tork]

Question for ya Sgt Rock,

I am a avid stiff-leg deadlifter, how much difference is there between that and regular deads? I read your article and i have never ever heard of sumo either. Basically what I am getting to is, are Conventional Deads better for you than Stiff leg? is there much of difference? Are you supposed to use your legs on the Conventional Deads also?

[Sgt Rock]

Conventional deads...watch my vid from the cage, thats conventional

SLDL is with knees SLIGHTLY bent, much more back involvement and harder, great assistance movement.

Sumo...google it, wide stance hands INSIDE the legs brother.

Semper Fi

[Sgt Rock]

Is there any news about the results?

Still waiting brother, hopefully today. Thanks for asking.

Semper Fi

[Feel The Power]

Sgt Rock,

Not been on much cause of work this week, but read the posts about your injury. Man thats a bitch, but you keep a positive attitude which is key. Just wanted to wish you a speedy recovery and thank you for motavating me during my injury. Hope it's not too bad and I will be checking back to see what you find out.

Feel The Power

[Sgt Rock]

Dudes....no word...can you believe it? I left voicemails with TWO patient advocates as well as my doctors nurse....no call back.....the VA is overwhelmed with patients, but its no excuse to leave people hanging. If I ever find out I will let you know. Thanks for your support.

Semper Fi

[Lowdown5]

Dudes....no word...can you believe it? I left voicemails with TWO patient advocates as well as my doctors nurse....no call back.....the VA is overwhelmed with patients, but its no excuse to leave people hanging. If I ever find out I will let you know. Thanks for your support.

Semper Fi


I don't care how busy they are, veterans deserve more respect than that.

[NickSP]

Good shit Rock, comin back the way a warrior should, hope they get back to you. Rest up and heal sarge...

got a couple questions...
First, I'm kinda trying to "specialize" in my deads a bit (still keeping my overall routine aimed for BB) so what I'm doing is this...

I pull heavy every other week, and on the off weeks I do some higher rep SL work, which I'll probably start doing off of a plate too. The leg sessions before I pull heavy will include normal moderate rep squats, but on the "off weeks" when I SL I will be using heavy box squats instead. Also throwing in 4 sets (mostly weighted) hypers at the end of my leg workout each week. What do you think?

My other question is just curiosity...the SL hits hams and lower back a lot, conventional uses the quads of course, but what would you say about the amount of work the lats and traps get between the two styles?

[Phil800101]

Dudes....no word...can you believe it? I left voicemails with TWO patient advocates as well as my doctors nurse....no call back.....the VA is overwhelmed with patients, but its no excuse to leave people hanging. If I ever find out I will let you know. Thanks for your support.

Semper Fi

Man that is some bullshit right there, sorry to hear that Sgt. Rock. Hopefully they will call you back soon.

[Phil800101]

I don't care how busy they are, veterans deserve more respect than that.

Agreed.

[Feel The Power]

Rock,

Do you ever use wrist wraps on your heavy sets? I'm still increasing weight with the hook grip steadily, but getting a little anxious to go heavier. I chalked up good on my last set and hooked it, but felt like I had a few extra reps in me before my grip went. Just curious if you think I should keep slowly moving up weight or wrap and try to push it a little heavier. Keep in mind I had the same bicep tear you did. Let me know your thoughts. Thanks man..

[Sgt Rock]

I don't care how busy they are, veterans deserve more respect than that.

Thanks brothers....I am willing to wait it out, although I by nature, have little patience lol

Semper Fi

[Sgt Rock]

Good shit Rock, comin back the way a warrior should, hope they get back to you. Rest up and heal sarge...

got a couple questions...
First, I'm kinda trying to "specialize" in my deads a bit (still keeping my overall routine aimed for BB) so what I'm doing is this...

I pull heavy every other week, and on the off weeks I do some higher rep SL work, which I'll probably start doing off of a plate too. The leg sessions before I pull heavy will include normal moderate rep squats, but on the "off weeks" when I SL I will be using heavy box squats instead. Also throwing in 4 sets (mostly weighted) hypers at the end of my leg workout each week. What do you think?


TRY THIS

WEEK ONE HEAVY RACK PULLS BELOW KNEE FOR MAX TRIPLE, THEN A MAX

WEEK TWO, SPEED PULLS AGAINST THE BANDS, AND 2X5 HEAVY SLDL


WEEK THREE HEAVY GMS


WEEK FOUR REPEAT

HYPERS ARE GREAT!

My other question is just curiosity...the SL hits hams and lower back a lot, conventional uses the quads of course, but what would you say about the amount of work the lats and traps get between the two styles?

Hammered in both brother. I feel the traps get it more in the SLDL but don't know of any studies that prove that.

Semper Fi

[Sgt Rock]

Rock,

Do you ever use wrist wraps on your heavy sets? I'm still increasing weight with the hook grip steadily, but getting a little anxious to go heavier. I chalked up good on my last set and hooked it, but felt like I had a few extra reps in me before my grip went. Just curious if you think I should keep slowly moving up weight or wrap and try to push it a little heavier. Keep in mind I had the same bicep tear you did. Let me know your thoughts. Thanks man..

I had only a slight bicep tear that, thank God, did NOT require surgery for that particular injury. Because you DID have a bad tear, all the more reason to stick with the hook grip until it fails, and keep pushing it. Its a SAFE way to push your grip strength while having minimal chance of an injury. Get rid of the straps brother. Do grip work and high rep db shrugs with no straps.

Semper Fi

[Feel The Power]

sounds good. thanks for the advice. I will add some grip work into my training. Thanks boss.

I had only a slight bicep tear that, thank God, did NOT require surgery for that particular injury. Because you DID have a bad tear, all the more reason to stick with the hook grip until it fails, and keep pushing it. Its a SAFE way to push your grip strength while having minimal chance of an injury. Get rid of the straps brother. Do grip work and high rep db shrugs with no straps.

Semper Fi

[Sgt Rock]

Sunday I tried to freaking squat again...went super light, one plate. Tried all the various stances and bar placements etc. Decided on close stance high bar, allowing the knees to drift forward. The knee feels great, its the upper quad/hip area that feels different. I am finally going to get MRI results tomorrow I hope. I did do some good upper back work after. You must always march forward. Retreat is never an option.

Semper Fi

[Phil800101]

Sunday I tried to freaking squat again...went super light, one plate. Tried all the various stances and bar placements etc. Decided on close stance high bar, allowing the knees to drift forward. The knee feels great, its the upper quad/hip area that feels different. I am finally going to get MRI results tomorrow I hope. I did do some good upper back work after. You must always march forward. Retreat is never an option.

Semper Fi

Sounds good Sgt. Rock, glad to hear you're testing the waters, and that the knee feels good. Hopefully the MRI results will be good as well. Whatever the results, I know you will get past this injury and come out of this better and stronger than you were before.

[Sgt Rock]

So today was my first pulls off the deck since my injury, so I was anxious to test it out. As far as my MRI goes, I have an appt with an Ortho on April 30 so finally I should get my results then.

PULLS OFF JUMP STRETCH PLATFORM, NO BELT, HOOK GRIP

First set I tried the green bands, too much pressure, not enough speed

Second set minis doubled, same result

Next 5 sets with mini bands, perfect.

Next time I may drop bar weight 90lbs and use the greens.


SLDL with bands 2x7

I was already spent, little hip pain, a bit of knee pain.


MACHINE ROWS 5X10

LAT PULLS 5X10

DB SHRUGS WITH HOOK GRIP 2X20

45 DEGREE BACK 2X10

INCLINE SIT UPS 2X25

Will increase volume each week.

Semper Fi

[ironman_KIMO]

Hey Sgt. Rock, were you at Flamingo and sandhill not to long ago?

[Sgt Rock]

Today brother, 3pm

Semper FI

[ironman_KIMO]

Next time I'll stop by say what's up knowing it's you now. Looks like your overcoming that knee injury. You'll be 100% in no time. See you around man. Aloha.

[Sgt Rock]

Please do brother....I can be found thursdays between two and three in the power pit area. Looking forward to meeting you.

Semper Fi

[Stiff]

You are in my prayers. I hope that MRI shows nothing too serious.

[Phil800101]

So today was my first pulls off the deck since my injury, so I was anxious to test it out. As far as my MRI goes, I have an appt with an Ortho on April 30 so finally I should get my results then.

PULLS OFF JUMP STRETCH PLATFORM, NO BELT, HOOK GRIP

First set I tried the green bands, too much pressure, not enough speed

Second set minis doubled, same result

Next 5 sets with mini bands, perfect.

Next time I may drop bar weight 90lbs and use the greens.


SLDL with bands 2x7

I was already spent, little hip pain, a bit of knee pain.


MACHINE ROWS 5X10

LAT PULLS 5X10

DB SHRUGS WITH HOOK GRIP 2X20

45 DEGREE BACK 2X10

INCLINE SIT UPS 2X25

Will increase volume each week.

Semper Fi

Looks good Sgt. Rock! Seems like the pulling went well, and that's some solid back and ab work. Damn, you have to wait almost four weeks four the results? That sucks, but at least you know for sure when you'll get the results now.

[Sgt Rock]

I havent been able to do leg ext in years due to my knee issues. I tried them with VERY light weights today and got through it, praise God for that! I did some leg curls as well as I have to find a way to get my leg strength up without squatting until I start rehab via my ortho surgeon. I did some nice upper back work today as well. I am enjoying training despite my current injuries...NOTE......TAKE WHATEVER HAND YOUR DEALT AND RUN WITH IT..THERE IS ALWAYS POSITIVE ENERGY IN EVERYTHING IF YOU JUST SEARCH!

Semper Fi

[Phil800101]

I havent been able to do leg ext in years due to my knee issues. I tried them with VERY light weights today and got through it, praise God for that! I did some leg curls as well as I have to find a way to get my leg strength up without squatting until I start rehab via my ortho surgeon. I did some nice upper back work today as well. I am enjoying training despite my current injuries...NOTE......TAKE WHATEVER HAND YOUR DEALT AND RUN WITH IT..THERE IS ALWAYS POSITIVE ENERGY IN EVERYTHING IF YOU JUST SEARCH!

Semper Fi

Out-fucking-standing Sgt. Rock! Way to adapt and overcome! I love your attitude, you are tackling this head-on, it really is an inspiration to see how you work around and through this injury.

[Sgt Rock]

I tested out the quad again, am still nervous about it as I dont have the MRI results back yet. So I was a bit cautious, it went like this:

LEG EXT 4X25
LEX CURLS 4X10
CALVES 4X25

I thought I would get plenty warmed up before I squatted:

135 2x10

I went really deep, with just a bit of knee pain, but MOST importantly the hip felt great, so its really coming along very well.

T BAR ROWS 3X7
LAT PULLS 3X7
DB SHRUGS 2 HEAVY SETS
WT ABS 3X12

Semper Fi

[Phil800101]

I tested out the quad again, am still nervous about it as I dont have the MRI results back yet. So I was a bit cautious, it went like this:

LEG EXT 4X25
LEX CURLS 4X10
CALVES 4X25

I thought I would get plenty warmed up before I squatted:

135 2x10

I went really deep, with just a bit of knee pain, but MOST importantly the hip felt great, so its really coming along very well.

T BAR ROWS 3X7
LAT PULLS 3X7
DB SHRUGS 2 HEAVY SETS
WT ABS 3X12

Semper Fi

Awesome bro, glad to hear it's all coming along nicely!

[Stiff]

Are those leg extensions still bothering you?

[brandona]

I tested out the quad again, am still nervous about it as I dont have the MRI results back yet. So I was a bit cautious, it went like this:

LEG EXT 4X25
LEX CURLS 4X10
CALVES 4X25

I thought I would get plenty warmed up before I squatted:

135 2x10

I went really deep, with just a bit of knee pain, but MOST importantly the hip felt great, so its really coming along very well.

T BAR ROWS 3X7
LAT PULLS 3X7
DB SHRUGS 2 HEAVY SETS
WT ABS 3X12

Semper Fi

Damn Rock, no results yet? Probley sitting on some one's desk, buried under a pile of empty coffee cups....Nice work on the comeback..you will be at full strenght in no time...

-B

[Sgt Rock]

I gave up on getting the results before my appt with the Ortho, dont need the stress. The leg ext are feeling surprisingly good, I really enjoy doing them, imagine not being able to do them for the better part of ten years and the doing them? Thats how I feel, not as great as being able to squat etc, but still a great feeling getting a pump in the quads. Thanks again for the support fellas.

Semper Fi

[Maharg]

Looking forward too seeing you hit that 805 at next years cage boss.

[cubanbull 800]

I Just Wanted To Give My Brother In Christ Sgt Rock Huge Props Hes An Awesome Guy And One Hell Of A Lifter!!!!!!!

[Sgt Rock]

The Cuban bull is my brother!

Today, I had the pleasure of meeting a fellow animal in the gym, Iron Man Kimo, who can be the witness to my near puke deadlift session today, he pulled a huge pr today as well!

All pulls hook grip, in tennis shoes, no belt.

135x3
225x2
315x2
405x1

500 for fifteen singles, with less than one minute rest, yes 15x1

I was about ready to take a nap but did the following:

Front lat pulls 3x10

Machine rows 3x7

Db shrugs 2 drop sets

45 degree back supersetted with incline sit ups 2 sets

4 200 foot trips with the weighted sled

Good workout today.

Semper Fi

[Phil800101]

The Cuban bull is my brother!

Today, I had the pleasure of meeting a fellow animal in the gym, Iron Man Kimo, who can be the witness to my near puke deadlift session today, he pulled a huge pr today as well!

All pulls hook grip, in tennis shoes, no belt.

135x3
225x2
315x2
405x1

500 for fifteen singles, with less than one minute rest, yes 15x1

I was about ready to take a nap but did the following:

Front lat pulls 3x10

Machine rows 3x7

Db shrugs 2 drop sets

45 degree back supersetted with incline sit ups 2 sets

4 200 foot trips with the weighted sled

Good workout today.

Semper Fi

Killer workout Sgt. Rock! That's some good shit right there!

[ironman_KIMO]

Hey Sgt. Rock was nice to meet you man. Thanks for the motivation. Feels great getting stronger slowly. I had a hard time finding 45 plates. You had most of them. LOL. See you around man. Aloha.

[Stiff]

There's a workout to put me in my place. Awesome work, injured or not!

I'm a little envious of you ironman_KIMO, the chance to learn from Sgt Rock first hand is an experience any of us wish we could have.

[live2lift]

15 singles...you sir are a beast. I love browsing your thread, it makes me want to lift heavy shit. Keep it up bro. Peace.

[Sgt Rock]

The only limits you have, are the ones you choose to create, I choose to have none.

Semper Fi

[live2lift]

Spoken like the warrior you are SGT. True words.

Peace.

[Sgt Rock]

Man I almost forgot what its like to train legs so hard that you really want to puke. I used to think it was cool...but now I think of all the wasted calories etc, its really not a great thing.

LEG EXTENSIONS 3X25 WITH SQUEEZE AT TOP, MINIMAL REST

LEG CURLS 3X10

CALVES 3X15

SQUATS DONE LIGHT, BUT DEEP 3X10 MINIMAL PAIN...IM PRETTY EXCITED AND THANKFUL

ABS ONE SET, puke coming up...could taste it

Semper Fi

[ironman_KIMO]

Great workout Sgt. Rock. Keep those calories in.

[Phil800101]

Man I almost forgot what its like to train legs so hard that you really want to puke. I used to think it was cool...but now I think of all the wasted calories etc, its really not a great thing.

LEG EXTENSIONS 3X25 WITH SQUEEZE AT TOP, MINIMAL REST

LEG CURLS 3X10

CALVES 3X15

SQUATS DONE LIGHT, BUT DEEP 3X10 MINIMAL PAIN...IM PRETTY EXCITED AND THANKFUL

ABS ONE SET, puke coming up...could taste it

Semper Fi

Excellent Sgt. Rock! That's a killer workout right there, and it's great to hear that you're making progress with the quad.

[Sgt Rock]

Some people will drag you down, encourage you to not be as dedicated to your lifestyle, the way of the Animal, a way that you know is right. If possible, cut ties with these people. You only live one time, you have one chance...live right, focus and achieve your goals, it will give you success in other areas of your life as well.

Semper Fi

[Cellerator65]

Some people will drag you down, encourage you to not be as dedicated to your lifestyle, the way of the Animal, a way that you know is right. If possible, cut ties with these people. You only live one time, you have one chance...live right, focus and achieve your goals, it will give you success in other areas of your life as well.

Semper Fi

thats the truth

[Sgt Rock]

Today...a reminder...of the scars of battle...and where I have been.

Started on BB incline, decided to go merely ONE INCH WIDER on each side, maybe less...felt the HORRIFIC reminder of my latest pec tear...that was enough to take it easy, as in lightening up just a bit.

BB INC 2X10 AND 3X3

MACHINE PRESS 3X10

DB INC 3X10

BB SKULLCRUSH SUPERSET WITH BB CURL
95X10 115X7 135X7 on both SKULLIES AND CURLS

Semper Fi

[Phil800101]

Today...a reminder...of the scars of battle...and where I have been.

Started on BB incline, decided to go merely ONE INCH WIDER on each side, maybe less...felt the HORRIFIC reminder of my latest pec tear...that was enough to take it easy, as in lightening up just a bit.

BB INC 2X10 AND 3X3

MACHINE PRESS 3X10

DB INC 3X10

BB SKULLCRUSH SUPERSET WITH BB CURL
95X10 115X7 135X7 on both SKULLIES AND CURLS

Semper Fi

Great session bro! That superset looks brutal.

That sounds pretty scary, not to mention painful. Glad to hear it ended up just being a reminder.

[Sgt Rock]

The journey back from injury continues. I was going to do week two of my mini DL cycle today, 525 for twelve singles, one minute rest, no belt, hook grip, but my hip is spent from last week...but guess what? No worries! Adapt and overcome, I will pull off the deck every other week, and on alternate weeks either racks of GMS, problem solved.

So I took it easy on the hip today, I will be light squatting on monday and back pulling again thursday!

DLs raw, hook up to 405, saving it.....

TBARS 3X10

FRONT LAT PULLS 3X7

REAR 2X7

WT ABS 3X20

Semper Fi

[Phil800101]

The journey back from injury continues. I was going to do week two of my mini DL cycle today, 525 for twelve singles, one minute rest, no belt, hook grip, but my hip is spent from last week...but guess what? No worries! Adapt and overcome, I will pull off the deck every other week, and on alternate weeks either racks of GMS, problem solved.

So I took it easy on the hip today, I will be light squatting on monday and back pulling again thursday!

DLs raw, hook up to 405, saving it.....

TBARS 3X10

FRONT LAT PULLS 3X7

REAR 2X7

WT ABS 3X20

Semper Fi

Sounds like a good solid plan Sgt. Rock!

Killer workout right here!

[MassMan]

The journey back from injury continues. I was going to do week two of my mini DL cycle today, 525 for twelve singles, one minute rest, no belt, hook grip, but my hip is spent from last week...but guess what? No worries! Adapt and overcome, I will pull off the deck every other week, and on alternate weeks either racks of GMS, problem solved.

So I took it easy on the hip today, I will be light squatting on monday and back pulling again thursday!

DLs raw, hook up to 405, saving it.....

TBARS 3X10

FRONT LAT PULLS 3X7

REAR 2X7

WT ABS 3X20

Semper Fi


Sarge, what are the benefits of using a hook grip over the over and under?

[Sgt Rock]

Hey bro it has been discussed ad naseum in here, do a quick search.

In short......

Its safer

You dont have to pull it as far

It takes BRASS BALLS to do it

Semper Fi

[MassMan]

Hey bro it has been discussed ad naseum in here, do a quick search.

In short......

Its safer

You dont have to pull it as far

It takes BRASS BALLS to do it

Semper Fi

will do next time. Thanks again.

[Mr. Dead]

Read from the beginning, caught up, and DEFINTELY subbed... Awesome stuff there, Sgt. Rock!!!

[Maharg]

Yo Rock, i was just curious, why on some exercises do you only go to 7 reps? Do you believe that is better for size and strength? Or is it one of those just cause things?

[Sgt Rock]

Thanks guys! Why seven reps? No scientific reason, many believe five reps to be the cornerstone of building up a strength base, and six to eight reps the best for mass....so I meet in the middle with lucky number seven!

Semper Fi

[Sgt Rock]

DB SHOULDER PRESS 3X10

CABLE SIDE RAISE 3X12

FRONT RAISE 3X7

DIP MACHINE 3X12 HEAVY

HAMMER STRENGTH SCOTT CURL MACHINE 3X12

Semper Fi

[Cyrus The Virus]

SGT, got a question for you. I read the description on how to perform the hook grip and I tried to do it the other day but I think I did it wrong. Is there some place I can look for I picture of it?

[Sgt Rock]

Bro...Google it...you will find this among other photos:

http://captnj.blogspot.com/2006/05/learning-hook-grip.html

Semper Fi

[Phil800101]

DB SHOULDER PRESS 3X10

CABLE SIDE RAISE 3X12

FRONT RAISE 3X7

DIP MACHINE 3X12 HEAVY

HAMMER STRENGTH SCOTT CURL MACHINE 3X12

Semper Fi

Solid session Rock, as always!

[Sgt Rock]

Thanks bros....and remember, its not HOW MUCH WORK YOU DO...but rather how much REAL WORK that you do.

Semper Fi

[Cyrus The Virus]

Bro...Google it...you will find this among other photos:

http://captnj.blogspot.com/2006/05/learning-hook-grip.html

Semper Fi


Thanks for the info, that helped alot.

[Sgt Rock]

I have my MRI results tomorrow, appt with my Ortho surgeon so I will keep you guys posted. I did not want to blow out the hip or knee anymore so I didnt go super heavy, but got a good workout in nonetheless. I always wonder, if people knew what went through my head before a set, as I stare through the wall, ipod blaring......its like I am not even in the gym, I am all alone, with just that weight....I wonder if they know what I think....if they truly did...would they stay in the room?

LEG EXT 4X25

LEG CURL 3X10

CALVES 3X15

LEG UPS 3X12

WT 45 DEGREE BACK 3X12

SQUATS 3X10 DEEP, LIGHT

LAT PULLS 3X7

Semper Fi

[Phil800101]

I have my MRI results tomorrow, appt with my Ortho surgeon so I will keep you guys posted. I did not want to blow out the hip or knee anymore so I didnt go super heavy, but got a good workout in nonetheless. I always wonder, if people knew what went through my head before a set, as I stare through the wall, ipod blaring......its like I am not even in the gym, I am all alone, with just that weight....I wonder if they know what I think....if they truly did...would they stay in the room?

LEG EXT 4X25

LEG CURL 3X10

CALVES 3X15

LEG UPS 3X12

WT 45 DEGREE BACK 3X12

SQUATS 3X10 DEEP, LIGHT

LAT PULLS 3X7

Semper Fi

Looks like a pretty good workout right here Rock! Good luck with the MRI results!

[Sgt Rock]

Thanks bros...sometimes you just cannot put down the INTENSITY of the workout on paper. I have had workouts where I did one set of 20 in the squat and couldnt move for near a week.....its what you put into it. You can train long, or you can train hard, but you cannot train long AND hard. I am in and out in under an hour on most days.


Semper Fi

[Stiff]

Thanks bros...sometimes you just cannot put down the INTENSITY of the workout on paper. I have had workouts where I did one set of 20 in the squat and couldnt move for near a week.....its what you put into it. You can train long, or you can train hard, but you cannot train long AND hard. I am in and out in under an hour on most days.


Semper Fi

Same here, it's a lesson that I needed to learn the hard way by having stalled gains for nearly 6 months.

You are going to have to let us know about your results ASAP. We are all anxious for you.

[Sgt Rock]

Ok bros...worse than I even thought...but NO WORRIES!

Grade 3 tear of the rectus femoris (quad) right down the middle of the quad

SEVERE tear of the quad where it inserts into the hip

Torn patella tendon


To repair the damage, 6 months out of commission including work etc.

I am seeing a sports ortho soon to get more insight. I CAN DEADLIFT! Squats....there is a "MYSTERY NUMBER" of weight that if I attempt it, it will retear COMPLETELY, it is still hanging on by a thread right now, and when it tears the knee will most likely let go as well. I have to stick to 135-225 forever on squats...but you know what...NO WORRIES BROS! I will do leg ext til I am blue in the face to pre exhaust my legs for squats, then do high rep squats deep. I can still do 45 degree back raise, pull throughs, leg curls.....I am STILL going to hit my goals in the DL. Adapt and overcome!

Semper Fi

[Big Wides]

Ok bros...worse than I even thought...but NO WORRIES!

Grade 3 tear of the rectus femoris (quad) right down the middle of the quad

SEVERE tear of the quad where it inserts into the hip

Torn patella tendon


To repair the damage, 6 months out of commission including work etc.

I am seeing a sports ortho soon to get more insight. I CAN DEADLIFT! Squats....there is a "MYSTERY NUMBER" of weight that if I attempt it, it will retear COMPLETELY, it is still hanging on by a thread right now, and when it tears the knee will most likely let go as well. I have to stick to 135-225 forever on squats...but you know what...NO WORRIES BROS! I will do leg ext til I am blue in the face to pre exhaust my legs for squats, then do high rep squats deep. I can still do 45 degree back raise, pull throughs, leg curls.....I am STILL going to hit my goals in the DL. Adapt and overcome!

Semper Fi

Sgt. sorry to hear about the results but you've got a plan laid out on how to train around the injury to get to where you want to go. I have no doubts that you will hit your DL goals, these roadblocks are a sad part of the game, but the drive and heart to overcome them and obtain the goals one has set for themeselves is something no one can take away.

Heal fast

[Sgt Rock]

I am going to keep a METICULOUS log on here so you guys can see how I am going to adapt and overcome. If it motivates or helps ONLY ONE person, it was worth it! My injuries are severe, and I know this, but faith in God, positive attitude, and a SMART plan will ALWAYS get you over the top! Thanks again for the kind words my good brothers....look for 805 from the Sgt in November. I am going to post up some pics soon as well, I am LEAN at 230, as lean as I have ever been, I am far from being down about this injury, im using it as a POSITIVE!

Semper Fi

[Lunatic001]

We are all in your corner....heal fast, train hard, train smart...

Lunatic001

[ironman_KIMO]

You'll be 100% in no time. We all know you can overcome this.

[Stiff]

That's rough, but with faith and determination that 800+ deadlift will still be yours.

[AnthonyB]

i hope you have a full recovery sgt rock

[Phil800101]

Damn, that is rough. However, I know you will make a full recovery and bounce back from this Sgt. Rock. You've got the right attitude...your positivity in the face of such bad news is really inspiring. I'm definitely looking forward to following your log with this. Ain't nothing but a speed bump brother, you'll have that 805 in November for sure, ADAPT AND OVERCOME!

[MassMan]

I am going to keep a METICULOUS log on here so you guys can see how I am going to adapt and overcome. If it motivates or helps ONLY ONE person, it was worth it! My injuries are severe, and I know this, but faith in God, positive attitude, and a SMART plan will ALWAYS get you over the top! Thanks again for the kind words my good brothers....look for 805 from the Sgt in November. I am going to post up some pics soon as well, I am LEAN at 230, as lean as I have ever been, I am far from being down about this injury, im using it as a POSITIVE!

Semper Fi

lean 230.... 805 deadlift. All I gotta say is that you're beastly. Good luck on adapt and overcome!

[Sgt Rock]

BB INCLINE 2X10 AND 2X5

DB INCLINE 3X10

MACHINE PRESS 3X10

SKULLCRUSH AND STRAIGHT BAR CURL SUPERSET
95X10
115X10
135X7 ON CURLS ONLY DID 4 REPS

Semper Fi

[Feel The Power]

Keep that positive attitude sgt. rock!! Thats the only way to go and I appreciate you picking me up when I was down with my injury. We all got your back and just be careful, but it sounds like you have a solid plan. Will the tear heal on its own or is this something you will always need to train around?? I'm glad you can still crush the deadlift!! I'm sure that is news you were happy to hear. Heal fast!!

Feel The Power!

[Phil800101]

BB INCLINE 2X10 AND 2X5

DB INCLINE 3X10

MACHINE PRESS 3X10

SKULLCRUSH AND STRAIGHT BAR CURL SUPERSET
95X10
115X10
135X7 ON CURLS ONLY DID 4 REPS

Semper Fi

Great session there Rock!

[Sgt Rock]

Thanks bro! Realistically I probably will never squat competition heavy ever again unless I choose to get surgery to both my quad and knee, and I am just not able to take that amount of time off for many reasons. I have always trained the squat heavy in conjunction with the dl. I have ALWAYS wondered what it would be like to really concentrate on ONLY the dead....now I have my chance!


Semper Fi

[Sgt Rock]

BODYWEIGHT 227 LEAN!

I didn't have access to our wooden blocks to pull off, so I used two 25kg bumper plates, approximately 4 inches total, as opposed to rack pulls I much prefer these

Hook grip, no belt

135x3
225x1
315x1
405x1
495x1
add belt
675x1
725x1
I was happy with this, it was DEF a strain, but all things considered, it put me right on track for where I want to be. The lift was clean but slow, I held it at the top for 4-5 seconds.

FRONT LAT PULLS 3X7

MACHINE ROWS 3X10

45 DEGREE BACK RAISE 35LBS FOR 3X10

WT AB MACHINE 3X12

DB SHRUGS, HEAVIEST SET I COULD FIND AT THE SANDHILL GOLDS FOR 20 REPS, THEN RIGHT AFTER 100X20

All in all I am happy with this workout. No HUGE pain in the quad or knee. Next time I will drop the block down to just one plate, or around 2 inches, and max out, then come back and beat that max. Then jump it back up to 2 plates etc. I will take some pictures soon per request.

Semper Fi

[Stiff]

I look forward to seeing those pics.

[Phil800101]

BODYWEIGHT 227 LEAN!

I didn't have access to our wooden blocks to pull off, so I used two 25kg bumper plates, approximately 4 inches total, as opposed to rack pulls I much prefer these

Hook grip, no belt

135x3
225x1
315x1
405x1
495x1
add belt
675x1
725x1
I was happy with this, it was DEF a strain, but all things considered, it put me right on track for where I want to be. The lift was clean but slow, I held it at the top for 4-5 seconds.

FRONT LAT PULLS 3X7

MACHINE ROWS 3X10

45 DEGREE BACK RAISE 35LBS FOR 3X10

WT AB MACHINE 3X12

DB SHRUGS, HEAVIEST SET I COULD FIND AT THE SANDHILL GOLDS FOR 20 REPS, THEN RIGHT AFTER 100X20

All in all I am happy with this workout. No HUGE pain in the quad or knee. Next time I will drop the block down to just one plate, or around 2 inches, and max out, then come back and beat that max. Then jump it back up to 2 plates etc. I will take some pictures soon per request.

Semper Fi

Sick workout Sgt. Rock! Looking forward to the pics.

[Sgt Rock]

The 30 minute workout!

SIDE RAISES 3X10-12

MACHINE SHOULDER 3X12

DB FRONT RAISE 3X7

MACHINE DIPS 3X12

MACHINE SCOTT CURL 3X12

Semper Fi

[Phil800101]

Sounds like a killer workout Rock, especially in 30 minutes, nice job!

[live2lift]

BODYWEIGHT 227 LEAN!

I didn't have access to our wooden blocks to pull off, so I used two 25kg bumper plates, approximately 4 inches total, as opposed to rack pulls I much prefer these

Hook grip, no belt

135x3
225x1
315x1
405x1
495x1
add belt
675x1
725x1
I was happy with this, it was DEF a strain, but all things considered, it put me right on track for where I want to be. The lift was clean but slow, I held it at the top for 4-5 seconds.

FRONT LAT PULLS 3X7

MACHINE ROWS 3X10

45 DEGREE BACK RAISE 35LBS FOR 3X10

WT AB MACHINE 3X12

DB SHRUGS, HEAVIEST SET I COULD FIND AT THE SANDHILL GOLDS FOR 20 REPS, THEN RIGHT AFTER 100X20

All in all I am happy with this workout. No HUGE pain in the quad or knee. Next time I will drop the block down to just one plate, or around 2 inches, and max out, then come back and beat that max. Then jump it back up to 2 plates etc. I will take some pictures soon per request.

Semper Fi

Solid DL session SGT. Always impressive.

Peace

[Sgt Rock]

Thanks bro!

Did this one at a rapid pace today, almost puked again lol

CALVES 3X15

STANDING ABS 3X12

LEG CURLS 3X10

LEG EXT SUPERSETTED WITH SQUATS 2 SUPERSETS

LAT PULLS 3X7

Semper Fi

[Stiff]

Thanks bro!

Did this one at a rapid pace today, almost puked again lol

CALVES 3X15

STANDING ABS 3X12

LEG CURLS 3X10

LEG EXT SUPERSETTED WITH SQUATS 2 SUPERSETS

LAT PULLS 3X7

Semper Fi

Yet another great workout! I hope you didn't stress your patella or quad too much.

By the way... when can we expect pics?

[Sgt Rock]

Thanks bro! Pics within 3 or 4 weeks, I want to get up to 230 even, I am the leanest I have ever been. I am even considering competing at 220. Thanks to everyone for their support. My knee and quad are doing just fine.

Semper Fi

[Phil800101]

Sick leg session Rock! Supersetting anything with squats is just plain brutal! Glad to hear the knee and quad are holding up.

[Sgt Rock]

YOUR UP TO EARLY BIG PHIL LOL!

Here is my plan for those that asked......so yes..my leg is F U CK ED up, I know this. The doc stated that if I tear it again I could be crippled..he was not joking, so with that being said, I KNOW 135 is a safe weight for me right now until I can heal up a bit more, so how the heck do you make 135 heavy? (I doubt I will go over 315x15 in the near future) Do med weight leg ext, slow...painfully slow, squeezing the reps at the top for an extra second, 20 or more reps, then RUN over to the squat rack, high bar, narrow stance...SLLLOOOOOW on the way down, deep....sloow on the way up, dont lock out all the way, and do 15 or so reps, when done, rest one minute, and do it again. On paper it doesnt look like much, but try it bros!

Semper Fi

[Phil800101]

YOUR UP TO EARLY BIG PHIL LOL!

Here is my plan for those that asked......so yes..my leg is F U CK ED up, I know this. The doc stated that if I tear it again I could be crippled..he was not joking, so with that being said, I KNOW 135 is a safe weight for me right now until I can heal up a bit more, so how the heck do you make 135 heavy? (I doubt I will go over 315x15 in the near future) Do med weight leg ext, slow...painfully slow, squeezing the reps at the top for an extra second, 20 or more reps, then RUN over to the squat rack, high bar, narrow stance...SLLLOOOOOW on the way down, deep....sloow on the way up, dont lock out all the way, and do 15 or so reps, when done, rest one minute, and do it again. On paper it doesnt look like much, but try it bros!

Semper Fi

Lol, I have work in about 30 minutes or so. This is like late afternoon/early evening for me, I sleep during the day.

Looks like a good solid plan Sgt. Rock...that superset sounds killer!

[Sgt Rock]

Yeah bro...def try the superset. Best if you work up to do it in one set...like this:

LEG EXT, PAUSE AT TOP, MAX SET OF 20 OR SO...DROP THE WEIGHT 50 PERCENT

AS MANY REPS AS POSSIBLE

SQUAT DEEP, NO LOCK OUT AT TOP FOR A SET OF 20

PUKE!

Enjoy my brother.

Semper Fi

[sanga]

YOUR UP TO EARLY BIG PHIL LOL!

Here is my plan for those that asked......so yes..my leg is F U CK ED up, I know this. The doc stated that if I tear it again I could be crippled..he was not joking, so with that being said, I KNOW 135 is a safe weight for me right now until I can heal up a bit more, so how the heck do you make 135 heavy? (I doubt I will go over 315x15 in the near future) Do med weight leg ext, slow...painfully slow, squeezing the reps at the top for an extra second, 20 or more reps, then RUN over to the squat rack, high bar, narrow stance...SLLLOOOOOW on the way down, deep....sloow on the way up, dont lock out all the way, and do 15 or so reps, when done, rest one minute, and do it again. On paper it doesnt look like much, but try it bros!

Semper Fi


Thats a bastard, but you have to go with what you have mate.

Supersets, tri sets, giant sets, all are a way round it, one killer leg routine I`ve done and I admit not often as it will have you feeling as sick as a pig and breathing so heavy you will think you are gonna die is-

1st giant set
leg ext 30 reps
hack squats 30 reps
leg press 30 reps
squats 30 reps


rest till you can breath, lol

2nd giant set
hack squats 25 reps
leg press 25 reps
squats 25 reps
leg ext 25 reps

puke up and wait till you can breath again

3rd giant set
leg press 20 reps
squats 20 reps
leg ext 20 reps
hack squats 20 reps

puke up and cry, then get breath back for final giant set

4th giant set
squats 15 reps
leg ext 15 reps
hack squats 15 reps
leg press 15 reps

Not for the faint hearted and will test your mind to the limit, you will not be able to walk properly after and will be sore for days but hey it works, especially for those with bad knees or back.

Weights remain the same throughout on each exercise, reps just drop.

Hey Sarge, reckon you got the balls for this? lol.

[Phil800101]

Yeah bro...def try the superset. Best if you work up to do it in one set...like this:

LEG EXT, PAUSE AT TOP, MAX SET OF 20 OR SO...DROP THE WEIGHT 50 PERCENT

AS MANY REPS AS POSSIBLE

SQUAT DEEP, NO LOCK OUT AT TOP FOR A SET OF 20

PUKE!

Enjoy my brother.

Semper Fi

Thanks Rock! I will definitely be trying this sometime in the next month or so. I will let you know how it goes....

[live2lift]

Yeah bro...def try the superset. Best if you work up to do it in one set...like this:

LEG EXT, PAUSE AT TOP, MAX SET OF 20 OR SO...DROP THE WEIGHT 50 PERCENT

AS MANY REPS AS POSSIBLE

SQUAT DEEP, NO LOCK OUT AT TOP FOR A SET OF 20

PUKE!

Enjoy my brother.

Semper Fi

Thanks for the killer advice on how to make oneself puke SGT. I will def be giving this one a try.

Peace

[Sgt Rock]

The whole goal of supersets is to increase intensity, in a quicker amount of time. If you are doing more than one big set....you arent going at max intensity, this was taught to me by my old mentor John Mathieu. The goal is to get your intensity up SO HIGH that you can do ONLY ONE set. Keep in mind you wont do this workout forever, maybe for two weeks, then go back to a more normal way to train.

Semper Fi

[sanga]

The same goes for triple sets and giant sets, hmmm the one big set to failure on all exercises be it two, three or four to complete failure then you wouldn`t be able to do more you are correct, most people can`t sum up the mental energy and strength to push that superset to failure from what I`ve seen.

Would you do this for each bodypart for the whole 2 weeks or would you just do this for legs at present?

[Sgt Rock]

Hey bro the intensity factor is so high...I would reccomend doing it for just one area at first for sure. I have seen it done correctly and with legs have done it correctly myself and it usually ended in nausea, but with great results.

Semper Fi

[sanga]

Yeah I figured, trying to train every session will be major stress on the CNS.

Thanks Sarge.

[Thrawn]

Only now discovered this thread.
Better late then never. I have learned a lot listening to you explain in the articles and videos i could find. Same from The Lad. I hope that one day i will be lucky enough to meet you, The Lad or both and rip some slag iron of the ground (i couldn't make it to the FIBO this year).

Enough about that, i will tag along in this journey, Sgt Rock!

[Sgt Rock]

INC DB FLIES 3X10

INC DB PRESS 3X10

FLAT HAMMER STRENGTH STYLE MACHINE 3X7

DB TRI EXT 3X12 SUPERSETTED WITH DB CURL 3X12

Semper Fi

Its now always what you do, but HOW you do it.

[Phil800101]

Killer workout Rock, simple and effective!

Its now always what you do, but HOW you do it.

That's the truth right there.

[sanga]

should that be Its NOT always what you do

[Sgt Rock]

YES

ITS NOT ALWAYS WHAT YOU DO, BUT HOW YOU DO IT

I will give you another one of my favorites


THE ONLY LIMITS YOU HAVE ARE THE ONES YOU CHOOSE TO CREATE


I CHOOSE TO HAVE NONE

Semper Fi

[sanga]

Good posts Sarge.

[Phil800101]

YES

ITS NOT ALWAYS WHAT YOU DO, BUT HOW YOU DO IT

I will give you another one of my favorites


THE ONLY LIMITS YOU HAVE ARE THE ONES YOU CHOOSE TO CREATE


I CHOOSE TO HAVE NONE

Semper Fi

I like that one too. Great stuff Rock, absolute truths for sure.

[Sgt Rock]

I havent been that slack bros. I have had a terrible cold and been working long nights, sleeping all day to get well. I will be hammering back at it tomorrow with a vengeance.

As much as you want to push it when ill, sometimes you get better results just maintaining for that short time. For example, I hit the gym only twice this week...enough to maintain, increased my calories or tried to, and am going to be ready to go balls out again starting tomorrow.

Semper Fi

[Phil800101]

That sucks Sgt. Rock, but it sounds like your plan of attack worked. Yeah, sometimes you just gotta play it smart and get the rest. A few days out of the gym in the short term is better than making yourself sicker and missing even more time. Definitely looking forward to seeing the madness you unleash tomorrow, balls to the wall bro!

[Sgt Rock]

Finally ALMOST over bronchitis again. For those that have worked in nightclubs you can sympathize, it breeds germs via close proximity and smoke etc. My quad is feeling much better, NOT ENOUGH TO GET CRAZY...yet..lol. My patella tendon tear is a constant reminder not to push it too much.


Bros, I read this thread every single day, and EVERY POSITIVE WORD YOU WRITE TO ME MEANS A GREAT DEAL...I APPRECIATE YOU GUYS


CALVES 3X15

WT ABS 3X15

FRONT LAT PULLS 2X10

REAT LAT PULLS 2X10

LEG EXT SUPERSETTED WITH SQUATS 2X25 REPS ON LEG EXT AND 15 ON SQUATS

WILL INCREASE TO 20 REPS NEXT WEEK, AND THEN 25, THEN SLOWLY INCREASE WEIGHT. I WANT TO GET UP TO 315 AND THEN STAY THERE FOR A WHILE UNTIL MENTALLY I CAN GET PAST THAT BARRIER.

Semper Fi

[Feel The Power]

looks good man, get that rest and maintain.. that way when your 100 percent you can really crush it!! i hear ya about long hours at work... gotta do what you gotta do.

[Stiff]

I've always stayed clear of rear lat pulls as I didn't think them as beneficial to strength or power. Was I wrong or are you doing more for a pump? Did you find doing weighted ab work before the other exercises put you at any further risk of injury? I'm always picking your brain, I hope it isn't too much bother.

Great session there. You hit your whole body from top to bottom!

[Phil800101]

Solid workout Rock, I like that superset at the end there, good stuff! Glad to hear your bronchitis is clearing up, and that the quad is feeling better!

[Sgt Rock]

I've always stayed clear of rear lat pulls as I didn't think them as beneficial to strength or power. Was I wrong or are you doing more for a pump? Did you find doing weighted ab work before the other exercises put you at any further risk of injury? I'm always picking your brain, I hope it isn't too much bother.

Great session there. You hit your whole body from top to bottom!

Bro to be honest I never did rear lat pulls. I do them to keep stress off the lower back on squat day to keep me fresh for the pulls this week. I find if I keep it light and focus I can get a real good effect from them. I sometimes do abs and calves first in the workout to ensure they get good intensity as well. Doing abs always gets my blood flowing and never hinders the rest of my routine.

Semper Fi

[Sgt Rock]

Solid workout Rock, I like that superset at the end there, good stuff! Glad to hear your bronchitis is clearing up, and that the quad is feeling better!

Thanks bro! To be honest, sometimes I feel if I have a cold if I go in the gym it helps flush me out...makes me feel better. That quad superset is killer. I am going to SLOWLY get up to doing 25 reps on the leg ext, drop it 50 percent and do 20 more with a pause at the top, then run over to the squat rack and do 315x25 deep with no belt.

Semper Fi

[Thrawn]

You got a solid plan for your squat to return, Sgt Rock. And we are all rootin' for ya. Keep training smart and with the thousands of us cheering on.
Thrawn

[Tork]

Sounds Damn Intense Rock, tear that shit up, good luck with your Quad. Semper Fi Marine.

[Sgt Rock]

Felt good to get back in the gym today!

DB INC 4X10

INC BB 3X10

MACHINE PRESS 3X15 SLOW

CABLE CURLS AND TRI PUSHDOWNS BACK TO BACK 3X15

Semper Fi

[Sgt Rock]

Still coming off sickness....had to train in gym with dag gone hexagonal plates, made due with what I had. Thick bar, no belt....hook grip, totally raw, standing on a 45 plate:

135x3
225x1
315x1
405x1
505x1
605x1 not as easy at it could have been, but clean

SLDL hook grip standing on plate:

405x5 easy, these bother the hip a bit

FRONT AND REAR LAT PULLS 3x10 each, got called in to work..duty calls!

Semper Fi

[Feel The Power]

i hate those damn hexagonal plates.

Still coming off sickness....had to train in gym with dag gone hexagonal plates, made due with what I had. Thick bar, no belt....hook grip, totally raw, standing on a 45 plate:

135x3
225x1
315x1
405x1
505x1
605x1 not as easy at it could have been, but clean

SLDL hook grip standing on plate:

405x5 easy, these bother the hip a bit

FRONT AND REAR LAT PULLS 3x10 each, got called in to work..duty calls!

Semper Fi

[Sgt Rock]

I am going to try and keep the same training days every week. It has been really tough due to sickness, work and other factors. I prefer the following split:

MONDAY TWO HEAVY AB EXCERCISES
CALF WORK
LEG EXT
SQUATS
GMS
PULL THROUGHS
UPPER BACK MACHINE WORK


TUESDAY 3-4 CHEST EXERCISES
ARM WORK


WEDNESDAY OFF

THURSDAY 4 WEEK ROTATION

PULLS AGAINST THE BANDS
PARTIAL PULLS OFF BLOCKS
SLDL WITH DEFICIT, NOT SUPER HEAVY DUE TO HIP
MAX TRIPLE OR SINGLE OFF THE DECK, WITH OR WITHOUT GEAR

ASSISTANCE
BENT ROWS
FRONT LAT PULLS
MACHINE ROWS
WT ABS
DB SHRUGS
45 DEGREE BACK RAISES

FRIDAY OFF

SATURDAY 3 DELT EXCERCISES
ARM WORK

SUNDAYS OFF

Semper Fi

[Sgt Rock]

CABLE SIDE RAISE 3X12

MACHINE SHOULDER 3X12

DB FRONT RAISE 3X7

MACHINE OVERHEAD TRI 3X12

EZ BAR CURL 3X12

Semper Fi

[Pokoritel]

You are a true warrior Sgt.Rock. Always an inspiration. Strength and Honor.

[ironman_KIMO]

Great routine Sgt Rock. Try not to breath in to much of the smoke in the nightclub.

[Sgt Rock]

Are you your own worse critic? I am by FAR. I rarely compliment myself. I am never satisfied. I use compliments from others as fuel for my fire. I have never, or cannot remember ever, being called RIPPED. I am not a bodybuilder, but as I have wrote in my logs, I am down a bit in weight and may give the 220 class another run. I am as lean as I have EVER been. At the Valet at the Wynn today the attendent ran over to me and said..."BROTHER... YOU ARE RIPPED!" I thanked him and went about my business. Its moments like that, that make it easy to pass up on the chocolate cake and booze. I will post pics soon, I of course, being my own worse critic, I dont think I am nearly ripped enough, nor am I really trying to be bodybuilder ripped. I am, however, going to hover not over 230 for competition purposes. I will get some pics soon bros. Thanks for your support.

Semper Fi

[Phil800101]

Awesome workouts Rock, good stuff! Looks like a solid split there too. Hope you're feeling better!

[Stiff]

Being called "ripped" must mean your lean. I'm looking forward to those pics even more now. I remember meeting you in person and thinking that there was no way we weighed about the same, you look so much larger. That split looks rough. I would try it, but I don't think I'd be able to recover my back fast enough between workouts.

[Sgt Rock]

Good to hear from ya Stiff! Yeah I am pretty lean now, when I feel I am picture worthy I will post some up lol!

SUPER FAST PACE TODAY....almost puked, but thats normal as of late on squat day:

STANDING CALVES 4X25

WT AB MACHINE 3X15

FRONT LAT PULLS 2X7

REAR LAT PULLS 2X10

LEG EXT SUPERSETTED WITH SQUATS 25 REPS LEG EXT AND 15 ON SQUATS, TWO SUPERSETS BACK TO BACK.

Semper Fi

[sanga]

Sarge, you moving from one exercise to another as fast as possible?

[Phil800101]

Really sick workout there Rock! No doubt you almost puked from that, especially with moving that fast and doing that back to back superset at the end of it.

[Sgt Rock]

Sarge, you moving from one exercise to another as fast as possible?

Yeah bro, I cannot squat real heavy due to injuries mentioned above, so to make it difficult, I cut the rest down and end up getting great results.

Semper Fi

[boar]

Are you your own worse critic? I am by FAR. I rarely compliment myself. I am never satisfied. I use compliments from others as fuel for my fire. I have never, or cannot remember ever, being called RIPPED. I am not a bodybuilder, but as I have wrote in my logs, I am down a bit in weight and may give the 220 class another run. I am as lean as I have EVER been. At the Valet at the Wynn today the attendent ran over to me and said..."BROTHER... YOU ARE RIPPED!" I thanked him and went about my business. Its moments like that, that make it easy to pass up on the chocolate cake and booze. I will post pics soon, I of course, being my own worse critic, I dont think I am nearly ripped enough, nor am I really trying to be bodybuilder ripped. I am, however, going to hover not over 230 for competition purposes. I will get some pics soon bros. Thanks for your support.

Semper Fi

Your right brother never be satisfied. Just did some deads with some mini's tonight felt good man. Keep pulling that heavy weight!

[Sgt Rock]

QUICK AND NICE PACE TONIGHT.

INCLINE BARBELL 2X10 AND 1X6

DB INCLINE 3X10

MACHINE CHEST 3X15

DIP MACHINE 3X12 HEAVY

HAMMERS DOWN THE RACK 60 50 40

Semper Fi

[sanga]

Yeah bro, I cannot squat real heavy due to injuries mentioned above, so to make it difficult, I cut the rest down and end up getting great results.

Semper Fi

I find it harder than hitting straight sets with heavy weight anyway, the pumps are unreal and the soreness next day lol.

Nice one mate, stick with it.

[Sgt Rock]

To all the bros who subscribed and are posting in this thread...THANK YOU! I appreciate your help, and take your positive attitude with me to Golds every single day!

God bless you guys, and thank you.

Semper Fi
Sgt Rock
USMC

[live2lift]

To all the bros who subscribed and are posting in this thread...THANK YOU! I appreciate your help, and take your positive attitude with me to Golds every single day!

God bless you guys, and thank you.

Semper Fi
Sgt Rock
USMC

You are welcome SGT. We are all subbed to this thread because you are an inspiration to everyone here. In all actuality we should be THANKING YOU for giving us the motivation to bust our asses everytime we enter the gym. You my friend are a true ANIMAL...intense in the gym but so humble outside of it, and for that I say THANK YOU.

Peace

[Sgt Rock]

Why do we do this? For me...its my outlet, I enjoy helping people, and on the platform I feel free, its who I am. I just received an email from someone I met at the Worlds. He is following my DL program precisely, his father died on mothers day and he promised his dad he wouldnt slack off in his training. He emailed me a few questions which I helped him with. Next time you don't really feel like going to the gym, remember this guy.

Semper Fi

[Phil800101]

QUICK AND NICE PACE TONIGHT.

INCLINE BARBELL 2X10 AND 1X6

DB INCLINE 3X10

MACHINE CHEST 3X15

DIP MACHINE 3X12 HEAVY

HAMMERS DOWN THE RACK 60 50 40

Semper Fi

Great session Rock! No doubt you had a hellacious pump from all that.

To all the bros who subscribed and are posting in this thread...THANK YOU! I appreciate your help, and take your positive attitude with me to Golds every single day!

God bless you guys, and thank you.

Semper Fi
Sgt Rock
USMC

You're welcome bro! You're a real inspiration, reading your log always gets me fired up and ready for battle with the iron.

Why do we do this? For me...its my outlet, I enjoy helping people, and on the platform I feel free, its who I am. I just received an email from someone I met at the Worlds. He is following my DL program precisely, his father died on mothers day and he promised his dad he wouldnt slack off in his training. He emailed me a few questions which I helped him with. Next time you don't really feel like going to the gym, remember this guy.

Semper Fi

Wow. That is some dedication right there. It's tragic, but at the same time inspiring.

[Sgt Rock]

Planned on doing pulls against the bands today but still don't have access to the pl box...will have the key by next week. Make due with what ya got!

PULLS OFF 3 INCH PLATFORM

NO BELT, HOOK GRIP

135X3
225X2
315X1
405X1
495X1
ADD BELT

585X2 DEAD STOP, VERY, VERY EASY. Wanted to leave a rep or two in the tank.

BENT ROWS 225 2X5 these really aggrivate my hip. Static positions kill my hip.

LAT PULLS 3X7 FRONT
LAT PULLS 3X10 BACK

CABLE ROWS 2X7 HEAVY

DB SHRUGS 2X20 NO STRAPS

45 DEGREE BACK RAISES 3X12

INC SITUPS 2X25

Semper Fi

Bodyweight 220 lean

[Phil800101]

Sick session Rock! Yup, you gotta make do with what you have, adapt and overcome brother!

[ironman_KIMO]

That hook grip makes it harder seems like. Never tried it. You look good at 220 Sgt. Rock. Overcome bro.

[Sgt Rock]

Thanks bros!

Semper Fi

[Mr. Dead]

Your sessions never cease to inspire!!!

[Thrawn]

Pulls of a platform is HARD work no matter how experienced or strong you are. Takes balls to do it. But you just dominate the iron, not the other way around. Great way of showing us how things need to be done, Sgt Rock!
Hows the injury doing? Healing up nicely?

[Sgt Rock]

Thanks bro, the knee tendon I seem to be able to work around fairly easy. The quad tear ditto, but the quad tear at the hip insertion gives me a bit of trouble. In any static position it really aches, ie bent rows, cable rows, of course squats etc. I am discovering ways to work around it. Believe it or not SLDL hurts MUCH more than regular dls.

Semper Fi

[Sgt Rock]

Quick session, got called in yet again to work early, working long hours this holiday weekend.

SHOULDER PRESS MACHINE 3X12 HEAVY

SIDE RAISE 3X12

OVERHEAD DB TRI/KICKBACK/BENCH DIPS Heavy tri set

DB INCLINE CURLS 3X10 quick

Semper Fi

[Thrawn]

Hey, Sgt Rock! Although my physique would suggest otherwise (long and lean, lightbuild) i am NOT AT ALL explosive. That is overall a problem... I am working on that hard, tho. For increasing explosiveness in shoulders: what is your opinion on the so-called push-press? Is it a good exercise to work that up? Or do you have any other tips in your arsenal?

[Sgt Rock]

PUsh press is good, but so many other muscles are involved. For delt explosiveness, try the seated press behind the neck with a good warmup, and at the end of the workout machine presses done with explosive reps.

Semper Fi

[Phil800101]

Looks like a good session there Rock, simple and effective! Hope work wasn't too bad, and that you had a good weekend bro!

[Stiff]

Looking at your workouts just gives me more motivation. Looking at what you do while being injured pushes me. I'm young and healthy... what can't I do? Thank you for that.

[Sgt Rock]

Loooong Memorial Day weekend, worked an extra night from 8pm til 7am, House music all night long lol!

CALVES 4X25

ABS 3X15

LEG EXT SUPERSETTED WITH SQUAT TWO SETS

LAT PULLS 3X10

Semper Fi

I saw a Dr that was SUPPOSEDLY a sports med specialist, I am a bit skeptical. He did, however, give me some good insight as far as reading my MRI's go. I have an outside shot at squatting medium heavy again PERHAPS. I have to get yet another MRI.

[ironman_KIMO]

It was a long Memorial Day weekend. Hopefully with the new MRI you can squat medium heavy again. Hope everything goes well with that. Overcome.

[Sir J-Werk]

Although the count will probably be different by the time you see this Sgt, here you go; post number 1775 just for you.

[Phil800101]

Solid workout Sgt. Rock! I'm going to give that superset of yours a try in about two weeks I think, I'm looking forward to the pain! Good luck with the next MRI, hopefully that guy is right.

[Sgt Rock]

DB INC 3X10

HIGH INC DB FLIES 3X10

MACHINE PRESS 3X10

CLOSE GRIP BENCH 2X5

EZ BAR CURLS 2X10

DB TRI EXT STANDING 2X10

MACHINE CURL 2X10

Semper Fi

[Thrawn]

Hey, Sgt!

Know your a busy man, so i dont wanna bother you too much. But i got some pics and vids from my first beginners meet up in my journey (with my own comments etc also). Would be much appreciated if you had the time to take a look and give me some feedback on it (technique). Its all about learning and form in the beginning and i am not afraid to be scrutinized by the advanced athletes here.
I dont like this kind of 'self-promo' in your journey, but being one of the few in the Netherlands i can use all the feedback i can get.

Good to see you are keeping up your rythm in the gym despite your busy workschedule and recovery! An example to all of us.

[Phil800101]

Another great session there Rock, nice work! I hope your weekend is a little less hectic than the last one.

[Sgt Rock]

Yesterday:

RAW, NO BELT, HOOK GRIP OFF THE JUMP STRETCH PLATFORM, AGAINST THE BLACK MONSTER MINI BANDS

135X5
225X2
315X1
405 FOR SEVEN SINGLES, LESS THAN ONE MINUTE BETWEEN SETS

ADD BELT

605X1 Smooth, good lockout

DB ROWS 125 2X7

FRONT LAT PULLS 2X7

45 DEGREE BACK RAISE 45X12 THEN SELFX25

DB SHRUGS 2X20

WT AB WORK

I was pleased with the single, I am sure it was over 700 at the top, the grip held nicely, smooth lockout.

Semper Fi

[Phil800101]

Awesome workout Sgt. Rock! Glad to see you're progressing nicely, great job with the deads there, especially the single...amd that was just the beginning! Killer session overall bro.

[Stiff]

Your injuries don't seem to be holding you back one iota!

[Thrawn]

Awesome, Sgt! Do i understand it correctly that you did them off a platform? If yes, how high was that platform?

[Sgt Rock]

The jump stretch platform is around 1 or 1.5 inches I am guessing. When I do actual platform deads it is while standing on a 3 inch platform.

Semper Fi

[Mr. Dead]

Yesterday:

RAW, NO BELT, HOOK GRIP OFF THE JUMP STRETCH PLATFORM, AGAINST THE BLACK MONSTER MINI BANDS

135X5
225X2
315X1
405 FOR SEVEN SINGLES, LESS THAN ONE MINUTE BETWEEN SETS

ADD BELT

605X1 Smooth, good lockout

DB ROWS 125 2X7

FRONT LAT PULLS 2X7

45 DEGREE BACK RAISE 45X12 THEN SELFX25

DB SHRUGS 2X20

WT AB WORK

I was pleased with the single, I am sure it was over 700 at the top, the grip held nicely, smooth lockout.

Semper Fi

All I can say is... Dayum!!! Hell of a session!!!

[need2getBIG]

nice pullin my brotha!!

[Sgt Rock]

Thanks guys, delts and arms yetsterday. Today went like this, quick and painful:

SEATED CALVES 4X25

AB MACHINE 3X15 HEAVY

LEG EXT SUPERSETTED WITH SQUAT 2 SUPERSETS

CHINS 3X7

Semper Fi

[widdlewade44]

Looking good Sgt Rock! Keeping it real.

Semper Fi!

Kevin
widdlewade44

[Phil800101]

Looks like a sick workout Rock, simple and effective yet brutal! Nice job bro.

[Sgt Rock]

I often spend only 30-45 minutes in the gym on a non pulling workout. I used to feel guitly, but now I really work on keeping the weights up yet limiting the rest periods, and making every single rep count. I have been making some of the best gains I have ever had by doing this. You can train long, or you can train hard, but you CANNOT train long and hard.

Semper Fi

[Thrawn]

I often spend only 30-45 minutes in the gym on a non pulling workout. I used to feel guitly, but now I really work on keeping the weights up yet limiting the rest periods, and making every single rep count. I have been making some of the best gains I have ever had by doing this. You can train long, or you can train hard, but you CANNOT train long and hard.

Semper Fi

And aint that the truth right there.
I admit i am still guilty of taking too much time. But with my new routines, reps are down and weights are up. Also the amount of exercises are down. Makes for great, solid, fired up workouts. And i got more progress compared to the other routine i used (more exercises, more load) I still should get them done quicker, but that is also something your body will have to get used too. I am getting speedier on them. And speed is good. Explosiveness = POWER. Learned that from the great Joe Ladnier!!

[Sgt Rock]

Agreed bro! Granted, when I utilize gear in the DL, or have a heavy max effort day, it will take me longer. I have no time limits on these days, I just go when I feel ready. Once it is time for the auxillary work, I set a tentative 45 minute clock. Speeding up your auxillaries is a great way to increase your GPP and endurance without hitting the dog gone cardio machines.

Semper Fi

[sanga]

Too right mate, been hitting multiple sets at speed with very little or no rest between giant sets, I`m rarely in the gym longer than 50-55 mins.

[Sgt Rock]

INCLINE BB 2X10 AND 5X3

3 SEC PAUSE FLAT BENCH HIGH ON CHEST 5X5

SKULLCRUSH SUPERSET WITH BB CURL 95X12 AND 135X5

OVERHEAD DB 2X10 SUPERSETTED WITH INC DB CURLS 2X10

Semper Fi

[Phil800101]

Solid session there Rock! I like those supersets, very nice!

[Thrawn]

The master of short and sweet workouts. Very compact and to the point. I bet those workouts are harder then they look. If you keep rest down and speed up, you WILL have to grit your teeth the push through all movements.

[Sgt Rock]

Its really a great change of pace. I can barely type today, my arms are so spent. I have to muster up that hook grip to DL tonight! I will be ok!!

Semper Fi