Diary Of A Blue Collar Bad Ass

[Phil800101]

Looks like another intense and brutal session Sgt. Rock, nice work! Keep on killing it bro!

[Stiff]

All that delt work after training your traps yesterday... I suppose you can't get enough punishment otherwise.

[Sgt Rock]

Stiff lol...your right bro! I have always trained traps with back due to their important part in the lockout of the DL. I am sore today!!

Semper Fi

[Stiff]

Stiff lol...your right bro! I have always trained traps with back due to their important part in the lockout of the DL. I am sore today!!

Semper Fi

I've been doing the same (following your example) until recently as I've hurt my rotator. 20 rep dumbbell shrugs at the end of my deadlift sessions has helped considerably with the lockout of my deads and the overall thick look I've been developing.

[Sgt Rock]

Mixed it up a bit this time:

SQUATS 4X10

LEG EXT 2X25

PULL THROUGHS 3X15 WIDE

CALVES AND ABS

Semper Fi

[Maharg]

Light leg work huh? How is the quad feeling since the classic?

[Phil800101]

Sick session Sgt. Rock! Same question as Maharg, how is the quad feeling these days?

[Thrawn]

First of all; I am also curious on a quad update =)
Second: what do you think of sumo rackpulls, Sgt? I have been doing them for a while now, but i must say, i am just not 'feeling' them. A normal rackpull i get a great feel in my back, but with the sumo... i dont know. I just seem to go through the motion and not feeling work getting done. I have skipped them for now, just wondered what you think of them.
I still pull regular deadlift, so as far as i am concerned i am not VERY sorry to get them out of my routine.
Also, am i right in this assumption?
- conventional deadlifts are a better power builder then sumo deadlifts, but in general most ppl will be able to deadlift more sumostyle?
Just curious about that one.

[Sgt Rock]

Quad update is as follows, I am being scheduled for another MRI to see how the healing process has gone and HOPEFULLY forgo surgery for the knee and the quad altogether, which I feel will be the case.

Sumo rack pulls? Above the knee in my opinion is a waste of time. If you are going to pull off a 4-5 inch box (the PLATES are on top of the box NOT you) then the movement SURELY has merit. If I were pulling sumo I would do them myself. On another note, I read somewhere that someone stated SUMO SLDL are worthless, I disagree with that. Conventional is MUCH better for developing the erectors etc, but sumos are also a good movement. I did 525x5 sumo SLDL with no belt at the Arnold a few years back.
If my MRI comes back favorable, which I feel it will I want to pull some heavy sumos in the near future. I am going to give some medium sumos a try this week. Eddy Coan has told me for years, along with my brother BPM Osgood, that if I did a COMPLETE sumo cycle I could pull a big one, if health is on my side I am going to give it a run, if not....then its conventional, I am going to achieve my goal either way, regardless of circumstance.

Semper Fi

[Stiff]

That's the indomitable spirit we've all come to expect from you.

BTW what are you doing up at this ungodly hour, don't you need your rest?

[Sgt Rock]

LOL...I live on the west coast and work nights. Even on my few off days I stay up late, so even when I travel back home to the East Coast I am on West Coast time in my head lol! On a side note.....how bout them CELTICS! Living on the West Coast I found that eating supper at night at work in the Employee area no one wants to eat with me.....all Laker fans!
I could ask why YOU are up so late as well brother! Thanks for the kind words as always. I am considering doing a show at 220 in September then I am definitely doing the worlds in November, and may go back up to 242 but really want to give the 220s another shot, I feel really good at about 230 and with the shows in my back yard, cutting weight will be much easier.

Semper Fi

[Stiff]

To answer your question... eating roast beef. I'm not usually a fan of team sports, but I support anything remotely affiliated to "Irish", so I was pleased with the outcome. 220 again hmm? That would make you lighter than me now. I've got to step up my game to catch you some day.

[Thrawn]

Thanks for the straight answer, Sgt. Maybe i should start trying out sumo deads. Maybe then i can get a better feel for the sumo rackpull too. I need to 'feel' things sometimes before i can figure out what is lacking in technique etc.
Good to hear about the quad, brother! And even better to hear that your spirit is as unwavering as always. You truly are a shining example of an iron warrior.

[Sgt Rock]

I have been slack on my journal, I did some leg work with squats first to mix it up and WIDE pull throughs the result left me near cripple two days later lol...a great movement. I did some upper body heavy work yesterday, today is my day off. Deads tomorrow and delts on sunday. Thanks to all for their support bros!

Semper Fi

[Phil800101]

Sounds good Rock, hope you're enjoying your day off!

[Thrawn]

Day of is goooood after the hurt you put yourself through. Rest up, eat up, recover and makes us drop our jaw with the deads and delts, Sgt!

[Sgt Rock]

Havent been able to go sumo since last year some time do to injury. Gave it a shot today, didnt push it 100 percent. Eddy Coan and my best friend BPM Osgood have told me for years I could have a great pull at 220 sumo, so I am going to give it yet another shot.

Sumo pulls off 2.5-3 inch platform, hook grip:

135x3
225x2
315x1
405x2
405x2
505x2 with belt
585x2 with belt easy, got caught up on my sweats a bit at lockout but felt great
585x1 conventional, just to keep both styles trained

SLDL OFF THE BOX
405x5
I was stoked the hip can take these again. I always felt these were one of the keys for a huge pull. I tore my right thumb pretty bad on this one.

TBAR ROWS 3X7
LAT PULLS 6X7 VARIOUS GRIPS

DB SHRUGS 2X20

45 DEGREE BACK 2X25

WT ABS 3X12

I was wiped out, and all in all very pleased with this workout. It seems I can "strain" better conventional, but my stroke in sumo is so short that with work I think I can get a good contest pull in, especially in tight gear, we will keep marching forward.

Semper Fi

[Stiff]

That's one hell of a workout. I have a hard time (flexibility wise) pulling sumo off the floor, let alone a platform. I realize one workout isn't truly enough to tell, but based on how you felt today... do you think that you will be able to break the elusive 800lb barrier using the sumo?

[Phil800101]

Killer workout there Rock! Looks totally brutal. Glad to hear the hip is agreeing with the SLDL. I hope the thumb is ok.

[Thrawn]

Awesome workout, Sgt! Some nice solid pulling, thats for sure.
I agree on the SLDL of a platform. Been doing them myself few times lately, and they DEFINETLY get you stronger in the bottom part of the pull, the initial first few inches. At least, that is what they do for me. Did you also use the same height platform for that?
Will be watching your progress on sumo with a big interest.

[Sgt Rock]

Thumb will be ok, super sore as I tore the rest of the skin off to aid the healing lol! I am very, very sore today, but will be ready tomorrow for more. Not sure which way I will be competing, sumo or conv. I will give both a good try and then decide. Sumo always looks good with numbers under 90 percent, its the real heavy pulls that help you decide.

Semper Fi

[Thrawn]

Good luck in healing that thumb! Its those 'smaller' injuries that can really irritate you and be a mental thing. I tore a piece of callus of my fingers doing SLDL last week and a bit of good skin came with it. VERY irritating. No big deal at all, but uncomfortable when lifting.

[Sgt Rock]

Joints still a bit stiff but feeling better. Thumb is good to go.

DB INC 4X10

BB INC 3X10

MACHINE INCLINE 3X12 FAST REPS

EZ BAR SKULL CRUSH SUPERSETTED WITH EZ BAR CURL 1X10

PUSHDOWNS 2X10

PREACHER MACHINE 2X10

Semper Fi

[Phil800101]

Solid workout Sgt. Rock! Glad to hear that the thumb is all healed up, and that the joints are feeling better.

[Thrawn]

Classic superset: bi's and tri's! Short and sweet workout, as always!

[Sgt Rock]

Yesterday:

Left hip still feeling a bit tweaked, mentally as much as anything so I cant go ASF on the squats which is what I like to do.

CALVES 4X25
WT ABS 3X12

SQUATS 4X10 LIGHT DUE TO HIP

LEG EXT 3X25

PULL THROUGHS 3X15

Semper Fi

[Mr. Dead]

Yesterday:

Left hip still feeling a bit tweaked, mentally as much as anything so I cant go ASF on the squats which is what I like to do.

CALVES 4X25
WT ABS 3X12

SQUATS 4X10 LIGHT DUE TO HIP

LEG EXT 3X25

PULL THROUGHS 3X15

Semper Fi

Damn, brother!!! Hell of a session!!! A few more days, and I get cleared to start hittin' legs... This has definitely fueled the fire!!!

[need2getBIG]

simple but effective like always brother!

[Phil800101]

Killer session Rock! I hope the hip feels alright soon.

[Sgt Rock]

Yesterday, feeling run down again, working too much etc:

SIDE RAISES 3X10

MAHCINE SHOULDER 3X12

FRONT RAISES 2X7

DIP MACHINE 3X15 HEAVY

DB CURLS 3X7

Semper Fi

[Sgt Rock]

Week two of pulling sumo, first good sumos of this year due to injury:

135 2x5

225x1

315x1

405x1

505 5 speed doubles with belt

One heavy single....drained. Hip feeling good. After all these years I am FINALLY figuring out the sumo technique.

Lat pulls 8 sets

db shrugs

45 degree back raise

abs

Going to work now!!

Semper Fi

[Stiff]

Awesome workout...

After all these years I am FINALLY figuring out the sumo technique.

what have you been doing differently?

[Phil800101]

Yesterday, feeling run down again, working too much etc:

SIDE RAISES 3X10

MAHCINE SHOULDER 3X12

FRONT RAISES 2X7

DIP MACHINE 3X15 HEAVY

DB CURLS 3X7

Semper Fi

Solid workout Sgt. Rock! Even while feeling shitty you still went and hit it, very nice.

Week two of pulling sumo, first good sumos of this year due to injury:

135 2x5

225x1

315x1

405x1

505 5 speed doubles with belt

One heavy single....drained. Hip feeling good. After all these years I am FINALLY figuring out the sumo technique.

Lat pulls 8 sets

db shrugs

45 degree back raise

abs

Going to work now!!

Semper Fi

Sick session bro! Glad to hear your hip is feeling better and that you're getting the technique down. Sounds like the injuries are healing up nicely as well, good stuff.

[Thrawn]

Now watch this journey getting scary! Sgt Rock is mastering the sumo... expect some mindboggling workouts and numbers!

[Sgt Rock]

Thanks guys. Nothing different, just remembering to THINK about technique during a heavy pull. Conventional I think of nothing......its just a violent motion for me that comes natural. Sumo I think of the following:

SPREAD THE FLOOR

FEET THROUGH THE FLOOR

SNAP THE HEAD BACK

HIPS THROUGH

Nothing fancy, but it works for me.

Semper Fi

[Thrawn]

Nice =)
When doing conventional deadlifts i think this:

- push the world downwards with my feet

That is all i need to get the right feel.

[Sgt Rock]

http://www.youtube.com/watch?v=JpKo4tt3eaQ

[Sgt Rock]

You guys may or may not have read about the infected tomato outbreak here on the west coast? I have become ill due to a similar food and or drinking water infection. I have spend the last 3 days getting all sorts of tests done, in and out of 3 different facilities, and will spend the entire day tomorrow doing more of the same. Unfortunately I have dropped a few pounds, but....being an optimist, my abs are razor sharp lol! I am still training although the fatigue is worse than mono or anything else you can imagine. I wont be doing anything super heavy for a few weeks but expect to be back at 110 percent in no time.

Semper Fi

[need2getBIG]

You guys may or may not have read about the infected tomato outbreak here on the west coast? I have become ill due to a similar food and or drinking water infection. I have spend the last 3 days getting all sorts of tests done, in and out of 3 different facilities, and will spend the entire day tomorrow doing more of the same. Unfortunately I have dropped a few pounds, but....being an optimist, my abs are razor sharp lol! I am still training although the fatigue is worse than mono or anything else you can imagine. I wont be doing anything super heavy for a few weeks but expect to be back at 110 percent in no time.

Semper Fi

get well my brother! we will be here for you

[SQUAT or DIE!]

get well soon sarge.

[Thrawn]

Damn, Sgt! Bad luck! Get well soon and hit it hard with a vengeance =)

[Phil800101]

Sorry to hear that Rock. Hope that you feel better soon bro!

[Stiff]

It seems like you're having a run of bad luck. Almost as though someone doesn't want you to succeed. Persevere. Like Job, we all go through trials. I know you will come out stronger in the end.

[Sgt Rock]

Persevering will make you stronger in the end, it is so true. I am going to skip every meet until the worlds, where I will make it happen.

Upper body yesterday, keeping it light for a bit. 9 sets for chest 6 for arms.

Semper Fi

[Thrawn]

Sgt Rock, in my new Westside orientated routine i am doing GM's. I felt a bit unable to approach them correctly, i think. I unracked squatstyle first time. Second set i had the bar higher in the neck, but had to bend my legs a bit while tilting over with the weight to keep balance. Or is this normal? What are your suggestions on positions (bar, grip, feet etc) with GM's?

[Sgt Rock]

Sgt Rock, in my new Westside orientated routine i am doing GM's. I felt a bit unable to approach them correctly, i think. I unracked squatstyle first time. Second set i had the bar higher in the neck, but had to bend my legs a bit while tilting over with the weight to keep balance. Or is this normal? What are your suggestions on positions (bar, grip, feet etc) with GM's?

My personally, I like the bar high on the neck, slightly wider than shoulder width stance, bend knees slightly, try and keep head up, push ass to the rear.

Semper Fi

[Thrawn]

My personally, I like the bar high on the neck, slightly wider than shoulder width stance, bend knees slightly, try and keep head up, push ass to the rear.

Semper Fi

Ah okay, thanks. I did perform the last two sets in exactly that way. They just feel strange in the beginning then. I will adept to that, no problem.
Thanks again, Sgt.

[Sgt Rock]

Lower body yesterday short and sweet, maintaining until this illness subsides. Did upper body wed short and sweet.

Semper Fi

[Phil800101]

Sounds like a plan for the training while you're sick Rock, hope you feel better soon my man!

[Thrawn]

Animalistic attitude. Sick, but getting it done. Maintaining instead of refraining. Gotta love the Sgt, guess he can only be stopped if we chain him to a truck.

[Sgt Rock]

Dudes thanks for all your support, it means alot. I wish you could see my diet or lack thereof lol! I could always eat what I want but always trying to be the optimist here, I am taking it to a different level, meaning I can REALLY eat anything and not gain weight here, it sucks but I am trying to laugh about it. 2 liter bottles of soda, fast food twice a day, whole pizzas are normal, and the scale wont budge, I HATE this sickness, dr says PROBABLY one more week ie next friday it should dissipate, I am praying, it really stinks.

Semper Fi

[Stiff]

Dudes thanks for all your support, it means alot. I wish you could see my diet or lack thereof lol! I could always eat what I want but always trying to be the optimist here, I am taking it to a different level, meaning I can REALLY eat anything and not gain weight here, it sucks but I am trying to laugh about it. 2 liter bottles of soda, fast food twice a day, whole pizzas are normal, and the scale wont budge, I HATE this sickness, dr says PROBABLY one more week ie next friday it should dissipate, I am praying, it really stinks.

Semper Fi


Pizza and burgers, hmmmm. I'm not sure if I envy you, lol!

I certainly hope you start feeling better soon. Has the illness affected your ability to work?

[Sgt Rock]

You can ALWAYS work around anything, except in severe cases. I basically rest, get up to eat, watch sportscenter, go back to sleep, repeat, then train.....I have missed no work due to my dilligent rest schedule. It is a crappy existence but I am taking the positive out of it. By next weekend I am going to be back in the saddle.

Semper Fi

[Phil800101]

Ain't nothin' but another speedbump to ya Sgt. Rock! Yeah, doesn't sound like too much fun, but you gotta do what you gotta do. Hope you feel better soon bro!

[Thrawn]

Those kind of illnesses are tedious and frustrating at best. Damn, man, bad luck.
But i admire your will to push through and keep it all up. I hope one day i can meet you in person (Cage '09??) and i will be honored to do some deadlifting with you (even tho our poundages might differ A LOT, LOL).

Thrawn, wishing you a speedy recovery!

[Sgt Rock]

Likewise Thrawn, will be great to meet you too and thanks to you and everyone for their support. My weight is FINALLY climbing back a bit, but Im not out of the woods yet...but soon! More bloodwork monday and more catscans and ultrasounds upcoming.....no worries, I will be back BETTER than I was previous. Things like this make you even more hungry for success. I have planned and replanned every single week of my routine leading up to the Worlds.

Semper Fi

[Phil800101]

Glad to hear you're on the mend Rock! I hope all your tests bring good news.

[Thrawn]

Ah, some good news, Sgt! After rain, there is always sunshine.
I will dedicate my deadlift session tonight to you in hope of speedy recovery and hope to bust my PR doing it.

[Sgt Rock]

Been keeping it light, but have yet to miss a workout. Last back day was my scheduled off pulling day, Sunday:

GMS 3X10

TBARS 3 SETS

LAT PULLS 3 SETS

BB SHRUGS 3 SETS

DB SHRUGS 1 SET

AB WORK 3 SETS

Semper Fi

[Thrawn]

What is the reason for doing a set of DB shrugs after the BB shrugs, Sgt?

[Pokoritel]

Hell yeah Sgt.Rock, glad to hear every thing is going along great. When are the Worlds?

[need2getBIG]

glad to hear your doing good brother,workouts look good!

[Sgt Rock]

Thanks bros. Db shrugs after BB shrugs to further fatigue that area. Worlds are in November.

Semper Fi

[krazyassmexican]

hey sgt. remember me?
just passed by to see if all is well with you!

my best wishes big boss, this krazy mexican misses your kind words lol

[Sgt Rock]

Krazy where you hidin bro! Come by more often please!!

Semper Fi

[Mr. Dead]

Been keeping it light, but have yet to miss a workout. Last back day was my scheduled off pulling day, Sunday:

GMS 3X10

TBARS 3 SETS

LAT PULLS 3 SETS

BB SHRUGS 3 SETS

DB SHRUGS 1 SET

AB WORK 3 SETS

Semper Fi

Great session!!! What kind of poundages are you using for shrugs...?

[Sgt Rock]

Shrugs vary....I dont go super heavy on the bb shrugs anymore. Overhand grip no hook, 3-4 plates, db shrugs the heaviest pair in the place will often get tested, 230lbs at one gym.

Semper Fi

[need2getBIG]

3-4 plates is light to you!? nice.

[SQUAT or DIE!]

3-4 plates is light to you!? nice.

crazy isnt it...

[need2getBIG]

yes,yes it is.

[Phil800101]

Solid session Sgt. Rock! Sick, but not missing a beat, that is dedication and perserverance right there! Adapting, overcoming, and driving on...good deal.

[Sgt Rock]

BB Incline 3x10

DB Incline 3x10

Incline Machine 3x15 quick pace

Straight Bar Pushdowns 5x10

Straight Bar Cable Curl 5x10

Semper Fi

[Stiff]

How are you holding up?

[Sgt Rock]

My weight is FINALLY coming back on. I am going to be training at my old gym with the best training partner I ever had, and we are going to film the workouts, I will try and post them on here, stay tuned!

Semper Fi

[Phil800101]

Looks like another good session Rock!

My weight is FINALLY coming back on. I am going to be training at my old gym with the best training partner I ever had, and we are going to film the workouts, I will try and post them on here, stay tuned!

Semper Fi

Great news...definitely looking forward to those vids!

[Stiff]

I'm all excited to see these vids now. Are we allowed to know who the training partner is?

Great that the weight is finally coming back on!

[Thrawn]

Cant wait for the vids, Sgt! And GOOD news things are going better now.
I do not know who your training partner is, but how about you and The Lad making a training vid together? Now THAT would be something i would gladly fork out some cash for. Hell, i would sell my left nut for it.

[need2getBIG]

Sgt.Rock training vids?? finallly!

[Sgt Rock]

Me and Lad together....things would get broked! Talk to UREP and see if we can ever make that one happen. My training partner is no secret. Damian Osgood, as a teen benched 535@162 and recently an easy 605@181.

Semper Fi

[Mr. Dead]

My weight is FINALLY coming back on. I am going to be training at my old gym with the best training partner I ever had, and we are going to film the workouts, I will try and post them on here, stay tuned!

Semper Fi

*Tuned, and can't wait!!!*

[brandon cutler]

Me and Lad together....things would get broked! Talk to UREP and see if we can ever make that one happen. My training partner is no secret. Damian Osgood, as a teen benched 535@162 and recently an easy 605@181.

Semper Fi

wow, id watch a video of an animal benching 3x their bodyweight for sure
why doesnt the guy get a bit bigger at 250 or something, hed be pushing close to 1000pds

[Sgt Rock]

Two reasons, he is 5'2 and in powerlifting its all about the weight class.

Semper Fi

[need2getBIG]

short people rule!

[SQUAT or DIE!]

short people rule!

HELL YEAH!!

[need2getBIG]

woohoo!

[brandon cutler]

Two reasons, he is 5'2 and in powerlifting its all about the weight class.

Semper Fi

oh i see, gotcha
hes an animal none the less...

[Sgt Rock]

LEG EXT 3X25

SQUAT 3X10

PULL THROUGHS STIFF LEG 3X15

WT ABS 3X12

CALVES 3X15

Semper Fi

[Phil800101]

Sick wheels session Sgt. Rock! Simple, efficient, effective...good deal.

[Thrawn]

Me and Lad together....things would get broked! Talk to UREP and see if we can ever make that one happen. My training partner is no secret. Damian Osgood, as a teen benched 535@162 and recently an easy 605@181.

Semper Fi

Consider it done. I will start a thread about this and see what the opinions are on that.
605@181...I would say FREAK to that. That is sum pressin'.

[Thrawn]

Done. Now lets see who is up for this.

http://forum.animalpak.com/showthread.php?t=19226

[Sgt Rock]

Im up for the video any day of the week!

Fridays workout:

BB INC 3X10

DB INC 3X10

MACHINE INCLINES 3X15

STRAIGHT BAR PUSHDOWNS 5X10

STRAIGHT BAR CABLE CURLS 5X10

It took me several minutes to walk to my truck after this one.

Semper Fi

[Sgt Rock]

Today:

DB SHOULDER PRESS 3X10

CABLE SIDE RAISE 2X12

DB FRONT RAISE 2X7

DIP MACHINE 3X15

DB CURLS 3X7

Fast pace, done in less than 30

Semper Fi

[Sgt Rock]

Trained with 3 GREAT new training partners, master lifters with much experience. We got a bit carried away and did way too many sets.

DL SUMO 135X5
225X1
315X1
405X1
495X1 ALL SETS DONE NO BELT WITH OVERHAND GRIP
625X1 SLOPPY

DL CONVENTIONAL 625X1 EASIER

Wanted to take some light weight off the floor to see how it felt. Im 220 or so feeling good.

Now we got crazy and did the purple bands doubled on the jump stretch platform, did 4x5 no belt SPEED, then 1x5 sldl, was pretty spent, will do my assistance tomorrow, feel really good. Going heavy on the rev bands next week back home at Austins gym so wanted to save something. Next time around I will use the greens, and will work up to a 625x3 triple raw, and finish the cycle with a 725 raw single.


Semper Fi

[Stiff]

Next time around I will use the greens, and will work up to a 625x3 triple raw, and finish the cycle with a 725 raw single.

That's a hell of a plan. I've gotta go train more.

[Phil800101]

Two more killer workouts bro, nice job!

[Thrawn]

Great work, Sgt! I can just READ you had a lot of fun with those training partners =)
How do you feel about the sumo now? According to what i see, it looks like you are improving on them, even if the 625 was a bit sloppy maybe.

[Sgt Rock]

I have given up on sumo for now, its too close for me to be fickle, so I am going with the old standby and the old school, conventional. I am decisive about this one, so many factors. I cannot wait to get cracking with some heavy stuff.

Semper Fi

[need2getBIG]

nice numbers there Sgt.Rock,keep it up!

[Sgt Rock]

I am back from visiting my family and friends. Damian and I had a couple of sick sessions while I as home, and I will post the video on here soon.

Semper Fi

[Stiff]

I am back from visiting my family and friends. Damian and I had a couple of sick sessions while I as home, and I will post the video on here soon.

Semper Fi

Most excellent! Just a deadlifting video, or are you training other movements too?

[Sgt Rock]

We did a bicep workout that made me sore for 3 days, then a few band pulls and some lat and shrug work, its going to be tight.

Semeper Fi

[Maharg]

We did a bicep workout that made me sore for 3 days, then a few band pulls and some lat and shrug work, its going to be tight.

Semeper Fi

Thats a rough Bicep work out.

[Phil800101]

Sounds killer Sgt. Rock, looking forward to seeing this!

[Sgt Rock]

Back at it at Sin City Golds:

INCLINE BB 1X10 2X5

BB INCLINE 3X10,5,5

INC FLIES 3X7

CABLE CURLS 3X12

HAMMERS DOWN THE RACK 3X7 REPS

PREACHER MACHINE 3X12

Doing biceps on Wed and triceps on Thurs now

Semper Fi

[Phil800101]

Sick session Rock! That rack run sounds pretty brutal.

[need2getBIG]

rack hammers?? that sounds like some seriouse lifting brother!! is the weight coming back now?

[Sgt Rock]

Im around 230, really lean. I had a picture taken, not sure how to post the dag gone thing. Someone send me their email if you know how to post it.

Semper Fi

[Phil800101]

Im around 230, really lean. I had a picture taken, not sure how to post the dag gone thing. Someone send me their email if you know how to post it.

Semper Fi

Sent you a PM.

[Phil800101]

Here are Sgt. Rock's pics:

http://i273.photobucket.com/albums/jj206/Phil800101/Brent%20Howard/ABS8.jpg

http://i273.photobucket.com/albums/jj206/Phil800101/Brent%20Howard/Image016.jpg

http://i273.photobucket.com/albums/jj206/Phil800101/Brent%20Howard/Image026.jpg

[Mr. Dead]

Here are Sgt. Rock's pics:

http://i273.photobucket.com/albums/jj206/Phil800101/Brent%20Howard/ABS8.jpg

http://i273.photobucket.com/albums/jj206/Phil800101/Brent%20Howard/Image016.jpg

http://i273.photobucket.com/albums/jj206/Phil800101/Brent%20Howard/Image026.jpg

Great stuff!!!

[Big Wides]

Looking damn good Rock, lots of power in that frame, cant wait to see what you do at worlds

[Sgt Rock]

Thanks guys...addmittedly the abs were a few weeks ago, before I got to moms home cooking lol! I am up to 230ish or so right now, coming back from illness is never fun. I should be able to weigh in at 240 strip weight still lean by November. Its all about discipline in eating, which to me is much harder than training. My problem is not eating enough and I know many of you can share that sentiment.

Semper Fi

[Phil800101]

Sounds good Rock! You're going to do some serious damage at Worlds.

[Sgt Rock]

Leg ext 3x10-15
Leg curls 3x7

calves 3x15

wt abs 3x12

No squats due to sore hip, will start doing speed pulls on this day.

Semper Fi

[Phil800101]

Solid leg session Sgt. Rock! Good call on taking it easy with the hip.

[Sgt Rock]

DB SH 3X10 went heavier than usual, rotator cuff feeling a bit better. Believe it or not these really stress the pec if you don't focus on stability (in my case anyhow due to two torn pecs)

SIDE RAISE 3X1O

FRONT RAISE 2X10

ROPE PUSHDOWNS 1X10 1X5

OVERHEAD DBS 2X10

BENCH DIPS 2X25

Semper Fi

[Phil800101]

Killer session bro! Glad to hear the rotator cuff is feeling better.

[need2getBIG]

good to hear youre feeling better Rock!!

[Sgt Rock]

Hardcore...wtf is it? Everyone seems to want to be it, those that are know it. Hardcore to me is OLD SCHOOL. My old coach John Mathieu, who was former Mr. Maine, said he used to set his alarm EVERY SINGLE NIGHT to wake every two hours and eat peatnut butter and banana sandwiches. He would eat every two hours for months before each show. Before every workout he would listen to Jackson Browne, The Load/Stay which is a fab song. His training volume would permanently injure the average human. The song that I listen to is ESTRANGED by Guns and Roses. It is a song that means VERY much to me, it is by far my most inspiratonal song and I listen to it before every single workout. Find what works to get you motivated and use it. I was on the platform a few years back at the World Championships. I pulled a really nice second attempt and my main competitor pulled a real shaky second, I was in the lead going into the third attempts. He calls for 755 and I do as well as I was lighter, I knew there was not way he was going to pull it, but he did, his wife ran up by the stage and straddled him and they started celebrating, one of his boys offered him a beer. Keep in mind I haven't pulled my third yet, the place was DEAD silent, thinking I may have lost. So my training partner, Damian who made the 3000 mile trip with me, asked me, are you going to let him disrespect you like that? I said " NO WAY....NO WAY.....NO WAY" then they called my name for my last shot at the win......" IM GOING OUT TO WIN THIS RIGHT NOW........the crowd heard me, and went NUTS....I motioned to get them on their feet, EVERYONE was standing, I couldn't hear myself, the judges...it was deafening. I pulled it up nice and smooth....I couldn't hear the judge so I held it extra then looked at him and he gave me the down signal, it was bedlam! If you can summons some anger and intensity for that one moment, you can do whatever you believe. I was the world deadlift champion once again.

Semper Fi

[Cellerator65]

respect

[IronFireman]

Awesome Bro...fuckin awesome...

[need2getBIG]

you are a inspiration to us all Rock!!

[Sgt Rock]

Thanks brothers! Today felt really good. For those that have never pulled against the bands, lets just say the tension on the heavy bands is no joke.

PULLS AGAINST GREEN BANDS

135x5
225x3
add bands

315x1
405x1
add belt
505x1 HOOK GRIP
I felt like it was 700 plus at the top, with the hook grip it was unreal tension on the grip at the top, a great movement. I feel the blue bands are just too much, greens are perfect

SLDL AGAINST PURPLES, HOOK GRIP
315X5 really stresses my hip so one set only

Upper back stuff and on my way to work!

Semper Fi

[Mr. Dead]

Definitely going to have to try the bands, after my show!!! Great stuff!!!

[Phil800101]

Sick session Sgt. Rock, sounds intense! That is an awesome story bro, really cool.

[need2getBIG]

nice sessions brother!! ive been thinking of using bands

[Sgt Rock]

HEAVY AND QUICK!

BB Incline 1x10 1x10 1x4

DB INCLINE 3X7 Heavy

EZ BAR CURLS 2X7 HEAVY

DB HAMMERS DOWN THE RACK 3 SETS

Semper Fi

[Phil800101]

Awesome session Rock! Sounds really intense and brutal.

[Sgt Rock]

Speed DL, hook grip, no belt

135 2x5
225x2
315x1

405 for 8 doubles, quick pace

LEG EXT 3 SETS
LEG CURLS 3 SETS
CALVES 3 SETS
ABS 2 SETS

Semper Fi

[Phil800101]

Another killer workout bro, good stuff!

[Thrawn]

Hook grip might be pain, but it also improves grip strength a lot (at least in my case). Getting the weight up, but not being able to hold on to it because of lacking gripstrength is even MORE painfull to me =)))
Good lifting, Sgt. Insprirational. How long did you take between sets on the 8 doubles?

[Sgt Rock]

60 to 90 seconds between sets. Thanks guys.

Semper FI

[need2getBIG]

nice solid workout brotha!!

[NightStorm]

Hardcore...wtf is it? Everyone seems to want to be it, those that are know it. Hardcore to me is OLD SCHOOL. My old coach John Mathieu, who was former Mr. Maine, said he used to set his alarm EVERY SINGLE NIGHT to wake every two hours and eat peatnut butter and banana sandwiches. He would eat every two hours for months before each show. Before every workout he would listen to Jackson Browne, The Load/Stay which is a fab song. His training volume would permanently injure the average human. The song that I listen to is ESTRANGED by Guns and Roses. It is a song that means VERY much to me, it is by far my most inspiratonal song and I listen to it before every single workout. Find what works to get you motivated and use it. I was on the platform a few years back at the World Championships. I pulled a really nice second attempt and my main competitor pulled a real shaky second, I was in the lead going into the third attempts. He calls for 755 and I do as well as I was lighter, I knew there was not way he was going to pull it, but he did, his wife ran up by the stage and straddled him and they started celebrating, one of his boys offered him a beer. Keep in mind I haven't pulled my third yet, the place was DEAD silent, thinking I may have lost. So my training partner, Damian who made the 3000 mile trip with me, asked me, are you going to let him disrespect you like that? I said " NO WAY....NO WAY.....NO WAY" then they called my name for my last shot at the win......" IM GOING OUT TO WIN THIS RIGHT NOW........the crowd heard me, and went NUTS....I motioned to get them on their feet, EVERYONE was standing, I couldn't hear myself, the judges...it was deafening. I pulled it up nice and smooth....I couldn't hear the judge so I held it extra then looked at him and he gave me the down signal, it was bedlam! If you can summons some anger and intensity for that one moment, you can do whatever you believe. I was the world deadlift champion once again.

Semper Fi

Rock on Sarge!

It took me a couple of days to read this entire thread and boy was it well worth it. I've copied down some of your quotes to get me pumped up for those times I'm feeling down. You're a true gentleman. I've PM'ed you a few times and each time you did not hesistate to answer. I appreciate that.

Subscribed and yearning more to see the Animal in you!

[Sgt Rock]

Thanks Night storm and all my other brothers on here.

Semper Fi

[Stiff]

So much has happened in this thread since I was last on. Physique looks tight! A truly inspiring tale too. Mind if I print that off and put it up in my gym for a while?

[Sgt Rock]

Of course brother...its all yours, my pleasure.

Semper Fi

[Sgt Rock]

Yesterday, light delts and triceps, been a bit stiff lately.


MACHINE PRESS 4 SETS

ROPE PUSHDOWNS 4 SETS

KICKBACKS 2 SETS

DIPS 3 SETS

Semper Fi

[need2getBIG]

love your workouts Rock always short and to the point no extra stuff

[Brick By Brick]

Much respect, Sarge. Your training is fierce, no doubt. I just got done with a strongwoman comp Aug. 2, and now I have to get ready for a raw DL/bench meet on Aug. 20-21. I've been doing Westside method for almost a year. My diet is pretty clean, and my recovery time has been good recently. How much time off before the comp would you recommend for R&R? I think I can get by on 3 days. I'm not looking to cut any weight before the meet. Any suggestions would be greatly appreciated. Thank you for your time.

[Thrawn]

Not willing to hack this thread, but most athletes i know take 5-7 days off before a meet. In those days they might just sniff the metal for one or two VERY light session. Lots of reps, almost no weight (40-50%).
Just my two cents.

[Brick By Brick]

Not willing to hack this thread, but most athletes i know take 5-7 days off before a meet. In those days they might just sniff the metal for one or two VERY light session. Lots of reps, almost no weight (40-50%).
Just my two cents.

That works for me. I hate taking so much time off this month, but with two meets in August, it is what it is. Thanks for the tip.

[Thrawn]

That works for me. I hate taking so much time off this month, but with two meets in August, it is what it is. Thanks for the tip.

You are welcome. Just remember, you might hate taking that much time off, but your body will love you for it and reward you with some solid performance. Fully rested and itchy to go. It does not get any better then that =)

[Sgt Rock]

Last bench 7 days out, last heavy pull 14 days out. Upper back 5 days out, light upper body 4 days out, very light.

Semper Fi

[Brick By Brick]

Last bench 7 days out, last heavy pull 14 days out. Upper back 5 days out, light upper body 4 days out, very light.

Semper Fi

Thank you, sir. I will follow that program, thank you for the help.

[Sgt Rock]

Strong woman for sure!


Yeserday:

Rev band pulls, hook grip no belt:

135x5
225x3
315x1
405x1
add belt
515x1
675x1
725x1

DB ROW 125X15 AND 100X15

LAT PULLS 6 SETS

MACHINE ROWS 3 SETS

45 DEGREE BACK RAISE 2 SETS

BB SHRUGS 2 SETS

WT ABS 2 SETS

Semper Fi

[Mr. Dead]

Strong woman for sure!


Yeserday:

Rev band pulls, hook grip no belt:

135x5
225x3
315x1
405x1
add belt
515x1
675x1
725x1

DB ROW 125X15 AND 100X15

LAT PULLS 6 SETS

MACHINE ROWS 3 SETS

45 DEGREE BACK RAISE 2 SETS

BB SHRUGS 2 SETS

WT ABS 2 SETS

Semper Fi

Great stuff there, Sgt Rock!!! How are ya feelin'...?

[Thrawn]

Nice pullin', Sgt!

[Phil800101]

Putting in more killer work I see, good stuff Sgt. Rock!

[Sgt Rock]

DEADLIFT SPEED DAY

NO BELT, HOOK GRIP:

135X3
225X1
315X2

425 FOR 8 DOUBLES, 45 SECONDS REST BETWEEN SETS
FIRST 3 CONVENTIONAL, NEXT 3 SUMO, FINAL 2 CONVENTIONAL

REVERSE HYPER!!! One of the members of the gym bought it out of his own pocked for 3k!!! God bless him, what a great piece of gear. I will not be doing any GMS or at least rarely due to this great piece of gear

5x10 to get reacquainted, this is Louie Simmons' best version, its the best movement to compliment the DL other than other versions of the dl and perhaps gms

LEG EXT 3 SETS HIGH REPS, GREAT PUMP

CALVES AND ABS

Semper Fi

[Maharg]

Thats the beauty of Vegas. You got some rich bastards out there who can drop that kind of dough.

[Thrawn]

Damn, i youtubed it, that looks like an AWESOME machine. I wish i had access to gear like that.
Good workout, Sgt Rock! Nice speedy doubles.

[Sgt Rock]

Thanks guys, I am feeling really good right now. That workout was fast and really good quality, I am feeling it right now as I just got in from working all night, it is around 5 am here so I got in a bit early. Chest and bi's today and delts and tris tomorrow, then my big pull day on sundays, I look forward to it every single week, it is something like a kid opening Christmas presents.

Semper Fi

[Phil800101]

Sick session Rock! Looks really intense, good deal.

[Sgt Rock]

BB INCLINE 1X10 1X5 1X3 1X3

MACHINE INCLINE 3X10

DB INCLINE 3X5

HAMMER STRENGTH CHEST 3X15 PUMP

MACHINE PREACHER 3X10-15

DB INCLINE CURL 2 SETS

STANDING ROPE HAMMERS 2 SETS

STANDING DB CURL 3 SETS

Semper Fi

[Phil800101]

Killer session my man! I like the volume, looks like you beat the hell outta your chest and bis.

[Thrawn]

Awesome session, Sgt! I have been doing the standing rope hammers myself and they are GREAT! I can really get my focus on with those, even tho i think my form could be better on them. I think they work good for grip too if you use a thick rope.
An example to all of us, as usual. Keep at it, Sgt, and pull a BIG number for us on sunday!

[Cyrus The Virus]

DEADLIFT SPEED DAY

NO BELT, HOOK GRIP:

135X3
225X1
315X2

425 FOR 8 DOUBLES, 45 SECONDS REST BETWEEN SETS
FIRST 3 CONVENTIONAL, NEXT 3 SUMO, FINAL 2 CONVENTIONAL

REVERSE HYPER!!! One of the members of the gym bought it out of his own pocked for 3k!!! God bless him, what a great piece of gear. I will not be doing any GMS or at least rarely due to this great piece of gear

5x10 to get reacquainted, this is Louie Simmons' best version, its the best movement to compliment the DL other than other versions of the dl and perhaps gms

LEG EXT 3 SETS HIGH REPS, GREAT PUMP

CALVES AND ABS

Semper Fi

That is sweet that you have a reverse hyper, I have read about it and it sounds like a good piece of equipment.

[need2getBIG]

nice workout brotha!!!

[Sgt Rock]

Yesterday:

PULLS AGAINST BANDS RAW, HOOK GRIP

135X5
225X1
315X1
405X1
ADD BELT
MAX TRIPLE
MAX SINGLE

BENT ROWS RAW OFF BOX 315X10 AND 225X10

CHINS 3 SETS

LAT PULLS 6 SETS

MACHINE ROWS 3 SETS

BB SHRUGS 2 SETS

DB SHRUGS 2 SETS

ABS 3 SETS

Semper Fi

[Phil800101]

Sick session bro, nice work!

[Stiff]

A lot of weight for a lot of reps. Inspirational!

[Thrawn]

Damn, a lot of movements that time, Sgt! Stepping up the game, huh?

[Sgt Rock]

REVERSE HYPERS
ONE PLATEX10
TWO PLATESX10
3X10
4X15
5 PLATES EACH SIDE FOR 2X15

LEG EXT 3 SETS

CALVES 4 SETS

WT ABS 4 SETS

Semper Fi

[Maharg]

How you liking the Reverse hypers? And 5 plates a side on it is crazy.

[Phil800101]

Awesome session Sgt. Rock! I agree, that is some insane weight bro.

[Thrawn]

No doubt about it. Sgt Rock is a FREAK! 5pps...that is insane already. But doing them 2 x 15...mindblowing.

[Sgt Rock]

The reverse hyper is a great piece of gear to increase your dl!

Semper Fi

[Mr. Dead]

5 plates per side!!! Sgt Rock is definitely moving the poundage!!!

[Sgt Rock]

YESTERDAY:

INCLINE BB 2X10 1X7

INCLINE MACHINE 3X10

INC DB 2 SETS

BICEPS 6 SETS

Semper Fi

[need2getBIG]

still keepin it simple Rock! nice work

[Sgt Rock]

Yes my friend its always simple! I am now ready for tomorrows pull off the floor and have Rev 8ball coming over the Golds to help me out. I am trying a new Fusion that should be ultra tight, I am excited to pull off the deck as it has been a long while!

Today:

DB SHOULDER 4 SETS

MACHINE SIDE RAISE 4 SETS, NEVER TRIED THIS MACHINE, AWESOME PUMP

FRONT RAISES 2 SETS

DIP MACHINE 4 SETS

OVERHEAD TRI EXT MACHINE 4 SETS, NEVER TRIED, AGAIN GREAT PUMP

ROPE PUSHDOWNS 3 SETS HEAVY

Semper Fi

[Stiff]

Good luck (as if you'll need it) pulling tomorrow. I've been thinking about a suit, so let me know how you like this one.

[Thrawn]

Pull a big one for us, Sgt!!

[Sgt Rock]

REV 8BALL CAME TO HELP ME, THANKS BRO!

I tested out a brand new Fusion, still needs some tweaking but a great suit. I still may pull sumo and will surely pull some heavy reps this cycle sumo regardless. Next time I am going with an even tighter Fusion and will test out the Trx suit as well.

Raw and hook grip
135x5
225x3
315x2
405x1
add belt, still hook grip
515x1
add Fusion
Then one single conv and one sumo

REV HYPERS 4 PLATESX15
5 PLATESX15
6 PLATES 2X15

LIGHT ASSISTANCE AS I WAS PRETTY FRIED AT THIS POINT IN THE WEEK.

Semper Fi

[Stiff]

I'm jealous, I want a reverse-hyper!

[Thrawn]

Just as i call 5pps on the rev hyper insane, Sgt comes in and adds a plate!! Thats how it is DONE! Gotta love this game!!

[Phil800101]

Killer sessions Rock, great work! New suits sound pretty sweet.

[Sgt Rock]

SUMO DL, RAW HOOK GRIP, FAT BAR
7X2 UP TO SETS WITH 405 TO GET LOOSE

LEG EXT AND LEG CURLS
CALVES AND ABS

Semper Fi

[Phil800101]

Sounds good Rock! Keeping it simple, but it works, good stuff.

[Sgt Rock]

Incline BB 2x10 1x5

DB INC 3X10

MACHINE PRESS 3X10

EZ BAR CURL 3X10

MACHINE CURLS 3X7

Listen: http://www.youtube.com/watch?v=ommmR9OQg1A

Boton, LV

Semper Fi

[Phil800101]

Killer session Sgt. Rock! Good song.

[Sgt Rock]

YESTERDAY:

DB SH PRESS HEAVY 3 SETS

SIDE RAISE 3 SETS

DIP MACHINE STACK 3 SETS

OVERHEAD DBS 3 SETS

Semper Fi

[Phil800101]

Solid workout bro! Simple, effective, and thorough.

[Sgt Rock]

Big ups to all those that are following this thread, your inspiration and kind words mean alot, I always read them and it does NOT go unnoticed! God bless you guys for your support!

SUMO DL RAW, HOOK GRIP, NO BELT

135 2X5
225X3
315X2
405X1
500X6 ZAPPED IT
Pulling reps with the hook will really give you a brutal test
550x6 ZAPPED IT
ADD BELT
Heavy triple

SLDL OFF 3 INCH BOX WITH 80LBS OF CHAIN
405 PLUS THE CHAINS HOOK GRIP NO BELT FOR 2X65 REPS
I was almost ready to puke, not joking
I HAVE GREAT TRAINING PARTNERS, MY FRIEND DAN HELPED ME WITH AN AWESOME CHAIN SET UP AND INTRODUCED ME TO CAMBERED BAR SEATED GMS, NO BELT
135X10
225X10
315X5 TO GET USED TO THIS GREAT MOVEMENT

I was much too spent to finish my accesory work, and both hands were bleeding. I will hammer the upper back and abs tomorrow or tuesday. I was happy with my 6 rep sets raw as well as my triple, I am on track right now.

Semper Fi

[ThirdEye]

Your way back on track. Bostons finest.
See your getting your cage tracklist together aswell, sweet.
Always love this thread for its no nonsense approach.

[Thrawn]

That is SOME PULLING, Sgt! I cannot believe what i am reading here... doing 2x65!!! reps of SLDL on a platform AFTER those sumo's??? I am pretty certain i am human, but you most be made of unobtanium or something like that.
I tip my hat to the Master of Pulls.

[Themostocles]

That is SOME PULLING, Sgt! I cannot believe what i am reading here... doing 2x65!!! reps of SLDL on a platform AFTER those sumo's??? I am pretty certain i am human, but you most be made of unobtanium or something like that.
I tip my hat to the Master of Pulls.

I am almost hoping the 2x65 was a typo, otherwise I might wet myself a little. That is just frightening. -T.

[Thrawn]

I am almost hoping the 2x65 was a typo, otherwise I might wet myself a little. That is just frightening. -T.

x2! If it is not a typo i will have to reconsider what is called hard work...

[Sgt Rock]

LOL sorry bros! It was 2x5, I dont have the kind of endurance to do 65 reps on too many excercises! I want to go over 500x5 reps with 80lbs of chain this cycle.

Semper Fi

[Thrawn]

Lucky me it was a typo. I was almost considering taking up badminton again, 65 reps would leave me toooo far behind!
LOL. Regardless of that, you did an awesome pulling session, Sgt. Bloody inspiration, that is what it is. I am so hyped for my pulling tomorrow now. Thank you for your blood, sweat and tears, brother.

[Sgt Rock]

Your welcome bro. After a heavy pulling session with the hook grip you can tell where you split your hands the second you hit the shower, very painful but more than worth it.

Semper Fi

[Thrawn]

You just GOTTA love this game. Last week i hit the shower and felt a burn on my shin. A nice piece out of my shin because of the last deadlift. Its still tender, but i would not have it any other way.
By the way, i hear ya on the hook grip. Been using it a lot lately and it improved my grip immensely. I am gonna keep lifting up to 75% of my max weights with hook grip.

[NightStorm]

Solid session, Sarge! Keep persevering!

[Phil800101]

Awesome session Sgt. Rock! Sounds really hardcore.

[Thrawn]

Must apologize for a misunderstanding on my part! I just found out my error today.
I have been talking about using 'the hook grip' in over here and in my journey. This is NOT correct. What i have been using is the double overhand!!
In the beginning i only used the double overhand (i did not know any other grip existed). My mentor told me in the beginning about 'using your arms as hooks, nothing more' during the deadlift. So i mistakenly identified the double overhand as the hookgrip. Later i also was learned the over-underhand grip, but by then i did not pull with my arms anymore. So i never heard the 'hook' anekdote anymore. Thats how i got it in my brain, i guess.
Stoopid mistake on my part, but i did not know any better.

[Sgt Rock]

Upper back machines yesterday, today took it easy, wanted to test out the hip on the squat again:

2 very light sets of 15

leg ext

abs and calves

Semper Fi

[shizz702]

Damn sgt I can't believe you pulled that kind of weight with a hook grip! You must have some serious grip strength! Awesome pulling brother!

[Pokoritel]

Wow awesome deadlifting Sgt!

[Phil800101]

Sounds good bro! How did the hip feel?

[need2getBIG]

nice Rock!! you know youve pulled some weight when your hands are bleeding!

[Sgt Rock]

BB INC 2X10 2X3

MACHINE CHEST 3 SETS

INC FLIES 2 SETS

BICEPS 6 SETS

Semper Fi

[Phil800101]

Great workout bro! Simple, efficient, effective...always a good way to go.

[Thrawn]

Short and sweet, Sgt! Thanks for reminding me about the incline flyes here. A NICE variation that will give you an awesome stretch. I need to do those again soon.

[need2getBIG]

nice work Rock,i like how you always keep em short and simple no frills in it

[Sgt Rock]

Yesterday:

RAW HOOK GRIP
135 2X5
225X3
315X2
405X2
ADD BELT
515X1
ADD TRX SUIT
2 SINGLES HEAVY

SLDL OFF 3 INCH BOX, RAW, HOOK GRIP WITH 80LBS OF CHAINS
405 PLUS CHAINS FOR 6 REPS

ABS

UPPER BACK NEXT DAY

Semper Fi

[Scottmwarren]

monster lifts, straight to the point. great work

[Phil800101]

Awesome session Sgt. Rock! Looking strong there bro.

[need2getBIG]

nice session ROCK!! as always short and to point

[Thrawn]

Nice pulling, Sgt Rock! How does your body feel at this point? You have been dealing with some bad luck lately, just curious on how things are feeling at this point. Fully recovered, getting close to it, or still some minor problems?

[Sgt Rock]

My hip is still fucked, but I work around things always. It sill pales in comparison with trying to train around two torn pecs, im not complaing.

Semper Fi

[Thrawn]

My hip is still fucked, but I work around things always. It sill pales in comparison with trying to train around two torn pecs, im not complaing.

Semper Fi

Good to hear you can work around the hip. And training around two torn pecs....man, i dont even know if i would be training then. That is HARD.

[Phil800101]

Hell yeah Rock! I mean, I'm sorry to hear that the hip is fucked, but I love your attitude about it. Very inspiring.

[Sgt Rock]

Yesterday

3 sets each, cycled up to stack on the machines

FRONT LAT PULLS
REAR LAT PULLS LIGHT
MACHINE ROWS
CHINS
DB SHRUGS
ABS

Semper Fi

[Phil800101]

Solid session bro! Keep on killing it.

[Thrawn]

Giving the wings a good beating with all those latpulls =) Nice one, Sgt!

[Stiff]

I'm still consistently checking up here. What can I say that others haven't? Keep killing it!

[Sgt Rock]

Thanks guys...dont forget about the ABC in Vegas, Im putting a friendly challenge out to the bbers to do a whole back workout with me, keep in mind that guys like my friend Erik House can smoke me on endurance moves, on strength moves with the back Im going to put them to the test, at 30lbs plus lighter as well, its going to be FUN.

Yesterday:

BB INC 3 SETS HEAVY
MACHINE CHEST 3 SETS
SIDE RAISE 3 SETS
TRI PUSHDOWNS 3 SETS
INC DB CURLS 3 SETS

Training upper body twice a week for a bit.

Semper Fi

[Stiff]

Sorry Mr. Rock, but I asked the wife and she said I can't go to L.A. :( I wouldn't be home in time for dinner. If you want to show me up in person you are more than welcome to come to an Ontario ABC session.

[Phil800101]

Nice workout Rock! Hitting it hard and heavy. Sounds like a plan with hitting the upper body twice a week, good deal.

[Thrawn]

Excellent work, Sgt! Have FUN at the ABC! Man, i wish i could be there to witness that fun challenge.

[Sgt Rock]

LEG EXT 3 SETS
REV HYPERS
CALVES AND ABS heavy, stretch, going to work!

Semper Fi

[Phil800101]

Solid session bro! Simple but effective, very nice.

[Sgt Rock]

Yesterday:

RAW DL HOOK GRIP, NO BELT
1352X5
225X3
315X2
405X1
ADD NEW SUIT, STRAPS DOWN AND BELT
515X1
SWITCH GRIPS TO OVER UNDER, SUIT EFFECTS GRIP PLACEMENT, HAVENT MASTERED IT YET, STRAPS UP
675X1 SUMO
675X1 CONV
ONE BIG SINGLE SUCCESSFUL

SLDL OFF A 3 INCH BOX, NO BELT HOOK GRIP
495 PLUS 80 POUNDS OF CHAINS FOR 3 REPS...MY HAND WAS ALREADY BLEEDING SEVERELY, THIS ONE HURT BUT WAS MORE THAN WORTH IT

REV HYPER 5 PLATES FOR 20 REPS

Semper Fi

[sanga]

No hip problems?

[Sgt Rock]

Im feeling great while pulling, squats are a no go but pulls feel great, which is all that matters.

Semper Fi

[Phil800101]

Awesome pulling Sgt. Rock! Looking really strong my man...lifting with a painful bleeding hand, now that is hardcore!

[Thrawn]

Outstanding, Sgt!!! That is how its DONE!!

[Sgt Rock]

I was in Dallas Texas a few years back to help out a friend and Eddy Coan at a show there and met up with Bill Kazmaier. He picked us up and we went to a great steak house, I got to sit between Bill and Ed...that was memorable. On the ride over he played this song:

http://www.youtube.com/watch?v=qNM6IuA87eM

now dont laugh..there is a message behind it, look close at the band, how serious they are about making GOOD MUSIC.....much like diet, focus, supps, intensity, a thought out plan, and DEDICATION, take just one of them out, and you have little, put them all together working towards one goal...and you have MAGIC...OR ....you can tell me to fuck myself, and go your own way.

Semper Fi

[need2getBIG]

you got to meet ed coan and bill kazmier??!! lucky!!

[SQUAT or DIE!]

you got to meet ed coan and bill kazmier??!! lucky!!

x2!!!!

[Phil800101]

Good point Rock, very true.

[Sgt Rock]

Eddy is a good friend, he is on my speed dial, he is a very nice guy who is surprisingly super funny.

Semper Fi

[Sgt Rock]

DB ROW HEAVY 2X7

LAT PULLS STACK 2X7

CABLE ROWS STACK 2X7

HAMMER STRENGTH LATS 2 SETS

CHINS 2 SETS

DB SHRUGS 2 SETS

Semper Fi

[Phil800101]

Killer session bro, nice work! Really pounding the lats and traps, good stuff.

[Thrawn]

Meeting two LEGENDS and working your ass of to leave your own mark! Outstanding way to pound your back, Sgt, busting up them lats!
I want to thank you for doing what you do and keep us inspired!

[Sgt Rock]

Thank you....its YOU guys that keep us pros at the top of our game, we appreciate it.

Semper Fi

[shizz702]

Sick session Sgt! Way to get it done!

[Sgt Rock]

DB INCLINE 4X10

MACHINE CHEST 3X12

MACHINE SHOULDER 3X12

SKULLCRUSHERS 3 SETS HEAVY

ONE ARM SCOTT CURLS 3 SETS HEAVY

Done!

Semper Fi

[brandon cutler]

semper fucking kill marine

[Phil800101]

Solid workout Rock! What is a Scott Curl?

[Sgt Rock]

Preacher curl, named after its inventor Larry Scott.

Semper Fi

[Sgt Rock]

SEVERAL LIGHT SETS OF DL CONV AND SUMO WITH 135 TO GET FORM DOWN, PROBABLY DID OVER 100 REPS.

LEG EXT 3 SETS HEAVY

REV HYPERS 3 SETS TO SPEED RECOVERY

CALVES AND ABS HEAVY

Semper Fi

[Phil800101]

Awesome session bro! No doubt you've got your form nailed down from all that. Nice and heavy work afterwards too...sweet.


Preacher curl, named after its inventor Larry Scott.

Semper Fi

Cool.

[Sgt Rock]

Today did some light leg stuff, abs heavy, calves, rev hypers and some lat pulls. Big pulls every single sunday until the worlds. Next week I am doing a seminar/demo after the worlds so I am getting ready to pull a big one. On a side note, I just got back from San Diego to visit my close friend and the best raw bencher in the world at 220 Gunny Green. We toured MCRD San Diego and then I went to the PX and bought 300 dollars worth of USMC clothes etc, it was more than worth it.

Semper Fi

[Sgt Rock]

Today was as follows:

Left pec a bit sore so didnt go super heavy

DB INC 4 SETS

MACHINE PRESS 3 SETS

INC MACHINE 3 SETS

NINE BRUTAL SETS OF BICEPS TODAY, UNREAL PUMP

Semper Fi

[Phil800101]

Killer workouts Rock! Really looking forward to seeing you do some damage at the Worlds. Hope the pec feels better soon. Sounds like a great time in San Diego.

[Sgt Rock]

DL RAW NO BELT

135 2X5
225X3
315X2
405X1
ADD BELT
515X1
ADD SUIT
675X1 VERY, VERY EASY, WANTED TO TEST OUT NEW SUIT

DL OFF 3 INCH BOX, NO BELT, SPEED WORK
5X2 REPS 405 PLUS 80LBS OF CHAINS

CHEST SUPPORTED ROWS 3 SETS

MACHINE ROWS 3 SETS

HAMMER ROWS 3 SETS

DB SHRUGS 2X20 HEAVY

WT AB WORK 2 SETS

Semper Fi

[need2getBIG]

nice pull brotha,who makes your suit?

[Phil800101]

Awesome pulling Sgt. Rock! Rest of the workout looks killer as well.