Diary Of A Blue Collar Bad Ass

[Sgt Rock]

After a bit of thought and now that my last heavy pull has been completed, here is the plan for the ABC event at my gym:

DL RAW NO BELT
135 2X5
225X3
315X3
405X1
515X1
ADD NEW SUIT
625X1
725 MAX REPS

SLDL NO BELT, HOOK GRIP, WITH 80LBS OF CHAINS
405X10
505X5

BB ROWS 3 SETS UP TO 4 PLATES NO STRAPS FOR ENTIRE WORKOUT

CABLE ROWS WITH THE STACK, 3 SETS

LAT PULLS FRONT WITH STACK, 3 SETS

MACHINE ROWS OR HAMMER STRENGTH 3 SETS

CHINS 3 SETS

DB SHRUGS TWO HEAVY SETS

REV HYPER 6 PLATES FOR 3 SETS

WT AB WORK 6 SETS

How does that look?

We are going to get video and pics

Semper Fi

[TylerC]

looks like a good heavy workout

Is Ox and the house going to be working out with you?

[Thrawn]

That looks like a ton of WORK. Nice one, Sgt!!

[Phil800101]

Looks like a badass plan to me Rock! Fucking brutal!

[Sgt Rock]

looks like a good heavy workout

Is Ox and the house going to be working out with you?

I have tried many methods to get this to happen, if you guys can contact them do so and let me know.

Semper Fi

[need2getBIG]

i want to see the video when its done lol

[Sgt Rock]

DB INCLINE 4 SETS HEAVY

MACHINE CHEST 3 SETS

DB CURLS 2 SETS

MACHINE CURLS 2 SETS

CABLE CURLS 2 SETS

Semper Fi

[Phil800101]

Solid session bro! I bet you had a killer pump from all that.

[Sgt Rock]

At Golds amidst a sea of pro bodybuilders:

WT AB WORK 4 SETS, good work here

SEATED GMS UP TO 3 PLATES FOR TEN REPS

LAT PULLS 6 SETS

LEG EXT 3 SETS

CALVES 3 SETS

Just getting ready for a big pull sunday!

Semper Fi

[shizz702]

At Golds amidst a sea of pro bodybuilders:

WT AB WORK 4 SETS, good work here

SEATED GMS UP TO 3 PLATES FOR TEN REPS

LAT PULLS 6 SETS

LEG EXT 3 SETS

CALVES 3 SETS

Just getting ready for a big pull sunday!

Semper Fi

O yea can't wait to see this big pull!

[SQUAT or DIE!]

O yea can't wait to see this big pull!

record it for those of us who wont be there please

[shizz702]

record it for those of us who wont be there please

I got ya covered squatty, I will definitely be bringing my cam and recording vids of the whole event!

[SQUAT or DIE!]

I got ya covered squatty, I will definitely be bringing my cam and recording vids of the whole event!

.... i love you!!

[Sgt Rock]

You guys are all my brothers! I appreciate your support. I am looking to do max reps with 725 on Sunday, its all out! I am already excited about this, it is all that I think about. My bodyweight is good, and I have a BRAND NEW suit that is scheduled to arrive before my pull. I work very hard on finding the right fit, VERY HARD. This one is custom made and should provide a good carryover.

Semper Fi

[SQUAT or DIE!]

might i ask what brand of suit do you use?

[Phil800101]

Killer session Rock! That had to be a sight with all those guys in there. Looking forward to seeing the vids from this coming Sunday.

[NightStorm]

Go get 'em, Sarge! Can't wait for this pull!

[Sgt Rock]

Thanks brother. Today was a fast paced workout. I have been using more bodybuilding type workouts for upper body due to injury. I have to work all night, get in bed around 6am, up at 930 and at the Golds by 11am for the seminar. I am going to get some pics and video footage thanks to the fellow animals, we will get it posted asap I hope

Today went like this:

DB SIDE RAISE 3 SETS

DB SHULDER PRESS 3 SETS

CLOSE GRIP BENCH 3 SETS

TRI EXT 3 SETS

FRONT RAISE BURNOUT SET

Semper Fi

[Phil800101]

Damn, that sounds like a really brutal schedule bro. Hope you really killed it today!

Looks like a sick workout there on Saturday too, nice work!

[Sgt Rock]

Good time at the ABC, got to see some old friends and make some new ones.

I helped alot of people and ended up dling for over two hours lol.

DL RAW NO BELT

135X5
245X1
335X3
425X1
ADD BELT 515X1

ADD SUIT STRAPS UP TO TEST NEW SUIT
625X1
725 MISSED AT TOP SUMO, LOST BALANCE
725 SMOKED IT CONVENTIONAL, COULD HAVE DONE MORE REPS
WANTED TO TEST OUT NEW SUIT

SLDL WITH HOOK GRIP OFF 3 INCH BOX NO BELT
425 WITH 80LBS OF CHAINS 2X6 REPS

Very sore and tired, upper back and assistance on tuesday. Good workout today.

Semper Fi

[need2getBIG]

nice work brotha! those deads are lookin great

[Phil800101]

Awesome lifting Sgt. Rock! No doubt you're sore and tired after all that. Pics I saw looked good bro, I hope someone got some vids.

[Sgt Rock]

Thanks guys I am feeling it today. Its so hard to come back and make a good dl attempt after a miss. I will stick with more conventional dls for this cycle. I absolutely demolished that single conventional. I will take the momentum with me each week until I hit the big show.

Semper Fi

[Thrawn]

Congrats on that amazing pull, Sgt! Damn right it is hard on trying again after missing a first attempt! But you DOMINATED that weight, no doubt!

[Stiff]

Just reading this is getting me pumped! Does anyone have a link to the pics and vids?

[Sgt Rock]

WT AB WORK 4 SETS

LAT PULLS 9 SETS DIFFERENT GRIPS

TBAR ROWS 3 SETS

MACHINE ROWS 3 SETS

BB SHRUGS ONE DROP SET

Semper Fi

[Thrawn]

Nicely done, Sgt!
I see you vary your grip with lat pulldowns. How do you do your Tbars? Wide grip or close grip? And/or do you vary those too?

[Sgt Rock]

I stick to the wide grip on the tbars, I get enough inner back work with the cable rowing and heavy pulls.

Semper Fi

[Phil800101]

Sick session my man, nice work! Dropset shrugs sound brutal.

[Sgt Rock]

WT SITUPS WIDE STANCE 2 HEAVY SETS

LEG UPS 2 SETS

LEG EXT 3 SETS

REV HYPERS HEAVY 2 SETS

CALVES 3 SETS

Semper Fi

Just enough to get ready for a big dl on sundays.

[SQUAT or DIE!]

what are you gonna pull on sunday??

and is that suit you used at the Olympia ABC the new NGX stuff from titan?? i heard about that today and was wonderin if you knew anything about it...

[Sgt Rock]

Yes that suit was NXG PLUS material, I have been working on developing several dl suits as of late. So I have to keep it on the down low until they are approved by the various federations. Sunday I am doing some heavy reverse band work, raw. I think I have finally figured out my video camera enough to capture the session on video, after that I just have to figure out how to youtube it.

Semper Fi

[SQUAT or DIE!]

Yes that suit was NXG PLUS material, I have been working on developing several dl suits as of late. So I have to keep it on the down low until they are approved by the various federations. Sunday I am doing some heavy reverse band work, raw. I think I have finally figured out my video camera enough to capture the session on video, after that I just have to figure out how to youtube it.

Semper Fi

thanks, im looking for a new suit, and thought you maybe the man to ask...
cant wait to see the vids..

[Sgt Rock]

The FUSION is my preference for conventional for right now. I havent been able to tweak my Titan yet, but I can tell you that the pop you get off the floor with the Titan is the best yet. Not to "tease" everyone, but I am in the finishing stages of helping create the best dl suit I have ever used, sumo or conventional. It should be done in the next few months, all I have to say is WOWZA.

Semper Fi

[SQUAT or DIE!]

The FUSION is my preference for conventional for right now. I havent been able to tweak my Titan yet, but I can tell you that the pop you get off the floor with the Titan is the best yet. Not to "tease" everyone, but I am in the finishing stages of helping create the best dl suit I have ever used, sumo or conventional. It should be done in the next few months, all I have to say is WOWZA.

Semper Fi

NICE!! ill keep a look out for it.. i was thinking of getting the NGX to squat in.. and i was told you can wear a suit backwards and have a decent DL suit.. too broke to afford both right now... so i thought i may have to try that theory out some time...

[Phil800101]

Solid workout there Rock! Looking forward to seeing those videos.

[Thrawn]

Solid workout there Rock! Looking forward to seeing those videos.

X2!! Pull a big one for us, Sgt, and smile while you are doing it!! =))

[Sgt Rock]

HIgh intensity, fast pace, heavy weights on each last set

DB INC 3 SETS

MACHINE INCLINE 3 SETS

MACHINE CURLS 2 SETS

EZ BAR 2 SETS

HAMMERS 2 SETS

Semper Fi

[Phil800101]

Awesome Sgt. Rock! Looks pretty brutal. I bet you had a sick pump too.

[Thrawn]

Monster workout, Sgt!

[Sgt Rock]

Yesterday:

DB SH PRESS 3 SETS

SIDE RAISE MACHINE 3 SETS

FRONT RAISE 2 SETS

DIP MACHINE 7 SETS, GOT CARRIED AWAY

Semper Fi

[Phil800101]

Solid session Sgt. Rock! Simple, efficient, and effective...good deal.

[Sgt Rock]

Yesterday:

REV BLUE BANDS

HOOK GRIP NO BELT
225X3
315X3
405X2
495X1
ADD BELT, REG GRIP
655X1
755X1 EASY
ONE MORE HEAVY SINGLE

SLDL RAW, HOOK GRIP OFF 3 INCH BOX WITH 80LBS OF CHAINS
425 2X6

REV HYPERS 5 SETS

WT AB WORK

Semper Fi

[Phil800101]

Awesome pulling bro! That's come crazy SLDL work too.

[Sgt Rock]

UPPER BACK WORK 12 SETS, MACHINES ONLY DUE TO HEAVY PULLS ON SUNDAY

AB WORK 4 SETS

Semper Fi

[Phil800101]

Sounds like a killer session bro!

[Thrawn]

Yesterday:

REV BLUE BANDS

HOOK GRIP NO BELT
225X3
315X3
405X2
495X1
ADD BELT, REG GRIP
655X1
755X1 EASY
ONE MORE HEAVY SINGLE

SLDL RAW, HOOK GRIP OFF 3 INCH BOX WITH 80LBS OF CHAINS
425 2X6

REV HYPERS 5 SETS

WT AB WORK

Semper Fi

Summing it up like this: i had to pick up my jaw again from the floor! 425 raw sldl...that is impressive enough as it is, but raw, hook grip and off a 3 inch box... Mindblowing.

[Sgt Rock]

Summing it up like this: i had to pick up my jaw again from the floor! 425 raw sldl...that is impressive enough as it is, but raw, hook grip and off a 3 inch box... Mindblowing.

LOL thanks bro...dont forget about the 80lbs of chain on the bar too!!

Semper Fi

[Sgt Rock]

DB INC 3 SETS

MACHINE CHEST 3 SETS

INC FLIES 3 SETS

BICEPS 7 SETS

Semper Fi

[Phil800101]

Solid session Rock! Simple, efficient, and effective...good stuff.

[Thrawn]

LOL thanks bro...dont forget about the 80lbs of chain on the bar too!!

Semper Fi

LOL, i stand corrected =)))

[Sgt Rock]

ABS 2 HEAVY SETS

LEG EXT 3 SETS

CALVES 3 SETS

LOW BACK MACHINE 3 SETS

Enough to keep it tight for Sundays pull. I do alot of my workouts in under 30 minutes to keep in shape so to speak. My bodyfat and bodyweight are as good as ever. I cut back on my volume, decreased rest between sets and the results have been very good.

Semper Fi

[Phil800101]

Sick workout there bro! Sounds like a good way to go Rock...makes alot of sense, and like you said it's been working for ya.

[Sgt Rock]

MACHINE SHOULDER PRESS 5 SETS

SIDE RAISE 3 SETS

DB FRONT RAISE 2 SETS

DIP MACHINE 3 SETS

TRI EXT 3 SETS

ROPES 3 SETS

Semper Fi

[Phil800101]

Killer session Sgt Rock! Looks nice and intense.

[Sgt Rock]

DL, RAW HOOK GRIP

225X3
315X3
405X1
515X1
ADD SUIT
EASY OPENER

BOX WORK AFTER

REV HYPERS

ABS AND ACCESSORIES

Semper Fi

[need2getBIG]

simple and effective as always Rock!! go by my blog when you have time,its called TODAY

[Phil800101]

Badass pulling Rock! When is the Worlds again?

[Sgt Rock]

November 15, around 4 short weeks away. It is in my backyard, no excuses.

Semper Fi

[Sgt Rock]

I get alot pms and emails asking me how much I am shooting for at the show. The answer is quite simple, at least five pounds more than everyone else. The world record in the open division in my weight class is 806 for now. I have some good training partners and have the luxury of driving down the street to the show. I am looking forward to this Worlds more than any in recent memory.

Semper Fi

[Sgt Rock]

LAT PULLS TODAY, AN IFBB PRO ASKED TO WORK IN WITH ME, HE WITH STRAPS OF COURSE, ME WITH THE STACK OF COURSE, AND RESPECT GRANTED, BOTH WAYS...OF COURSE

FRONT LATS 4 SETS
REAR LAT 3 SETS
TBAR 3 SETS
MACHINE ROWS 3 SETS
CHINS 3 SETS
SHRUGS ONE DROP SET
HEAVY ABS

Semper Fi

[Phil800101]

Killer session my man! Looks pretty brutal. That's pretty cool about the guy working in with the lat pulls.

I get alot pms and emails asking me how much I am shooting for at the show. The answer is quite simple, at least five pounds more than everyone else. The world record in the open division in my weight class is 806 for now. I have some good training partners and have the luxury of driving down the street to the show. I am looking forward to this Worlds more than any in recent memory.

Semper Fi

Hell yeah bro!

[Sgt Rock]

HEAVY AB WORK
LEG EXT
CALVES
GMS 3 SETS
Big pulls on Sunday for the whole team!!

Semper Fi

[Sgt Rock]

WEDNESDAY:

DB INC 4 SETS
MACHINE INCLINE 3 SETS
MACHINE PRESS 3 SETS
BICEPS 8 SETS

Semper Fi

[Phil800101]

Great work as always Sgt. Rock! Keep on killing it bro!

[Sgt Rock]

DELT MACHINES 8 SETS
TRICEP MACHINES 8 SETS
CLOSE GRIPS 2 SETS

Big pull tomorrow, testing out brand new suits.

Semper Fi

[Phil800101]

Solid session Rock! Hope the new suits work out well for you.

[Sgt Rock]

Warmups like always:

135X5
225X3
315X2
405X1
515X1 ALL DONE WITH HOOK GRIP NO BELT

ADD BELT AND SUIT

675X1

PULLED A NEW PR SINGLE EASY TODAY!

ACCESSORY WORK AFTER, HEAVY STUFF ON TUESDAY.

Semper Fi

[Themostocles]

Kickass pulling Sarge, 'grats on the PR. -T.

[Phil800101]

Kickass pulling Sarge, 'grats on the PR. -T.

x2! Great work bro!

[Sgt Rock]

My 675 served as a great final warmup with the suit on, it was soooo tight I had to break it in. I will be in great shape at the Worlds. I am really looking forward to it. Only two heavy workouts left!

Semper Fi

[Sgt Rock]

DB ROWS UP TO 150 SETS OF 15
SMITH MACHINE LAT PULLS

DB SHRUGS

WT AB WORK

Semper Fi

[Sgt Rock]

WED WAS:

FLAT DBS
INC MACHINE
CHEST MACHINE
8 SETS BICEPS

Quick and intense, heavy.

Semper Fi

[Sgt Rock]

HEAVY AB ROUTINE
LEG EXT
LOW BACK
CALVE WORK
LEG EXT

This routine is very important to get me ready for heavy pulls on sunday, the abs are done first as they are a priority. Big pull coming on Sunday, stand by.

Semper Fi

[Phil800101]

More great work Sgt. Rock! Keep on killing it bro...I can't wait to see what kind of hell you unleash at the Worlds!

[Thrawn]

More great work Sgt. Rock! Keep on killing it bro...I can't wait to see what kind of hell you unleash at the Worlds!

X2!!!

[Sgt Rock]

AWESOME NEW ANGLED DELT PRESS 5 SETS HEAVY

SIDE RAISES 3 SETS

FRONT RAISE 2 SETS

DB EXT 3 SETS

EXT MACHINE 3 SETS

DIP MACHINE 3 SETS

DAY OFF TOMORROW IN PREP FOR A HUGE PULL SUNDAY!

Semper Fi

[Phil800101]

Sick session Rock! That delt press sounds pretty sweet. Kill it on Sunday bro!

[Stiff]

I'm looking forward to see what you get. We're all in your corner.

[Sgt Rock]

Pulled a really NICE pull today, all my super heavy stuff off the floor is done now, its just time to peak and get ready for the big show. After the show I will post vids of my pulls these past few weeks. I am feeling great about this show.

Semper Fi

[Sgt Rock]

The current world record in my fed, which is single ply, is 806 at 242. God willing, my last attempt will be 810 to reclaim the record I held. The show is just over two weeks out. I am coming in ready. Have you ever seen those GIANT dump trucks they use on the big construction projects? Imagine one of those going full tilt and hitting a car, something has to give right?

http://www.break.com/usercontent/2007/11/Giant-Dump-Truck-Flattens-Car-399610.html

Semper Fi

[need2getBIG]

you will reclaim that record brother,i believe

[Themostocles]

Hey Rock, what federation do you compete in? -T.

[Sgt Rock]

WABDL, USPF and APF, next show is WABDL.

Semper Fi

[sanga]

Hey Sarge

Do you find shrugs help you with your deads?

Also, what is Semper Fi ?

[Sgt Rock]

Shrugs do help your pull. Semper Fi is short for SEMPER FIDELIS, the USMC motto, meaning ALWAYS FAITHFUL.

Semper Fi

[sanga]

Ahh right, cool.

[Sgt Rock]

ATTENTION FRIENDS, PLEASE keep in mind that an E5 in the USMC is a SERGEANT, not a SARGE....thank you so much!

Semper Fi

[NightStorm]

ATTENTION FRIENDS, PLEASE keep in mind that an E5 in the USMC is a SERGEANT, not a SARGE....thank you so much!

Semper Fi

Noted.

Keep on rockin, Sergeant. Can't wait to see what you do at the Worlds. Got faith in you, brother. God bless.

[Phil800101]

That record is yours bro!

[Sgt Rock]

Nothing too exciting to report. Everything is falling into place for the big show. Peaking can be difficult, but having many years on the platform really helps during the crunch. Next week it's on.

Semper Fi

[never_2_big]

that dumptruck video was sweet, it just mauled that other car...

[Sgt Rock]

Weigh ins for the open division are next Friday, with the benchers going in the morning and pullers going in the afternoon. Everything is coming together, with great help from my awesome training partners, great advice from many all time greats, just plain good luck, and most importantly blessing from God himself.

Semper Fi

[need2getBIG]

good luck brother!

[Stiff]

I'm praying you reach your goals and walk away without an injury.

I don't know if you already know this, but the patron saint of athletes is St. Sebastian.

[Sgt Rock]

I'm praying you reach your goals and walk away without an injury.

I don't know if you already know this, but the patron saint of athletes is St. Sebastian.

Bro that means a whole lot to me, thank you. St. Sebastian eh? I did not know that, thanks for that information. I hope God and the St both look kindly at all of us at the Worlds! I was informed there are some European gents that want a shot at the title. I look at it this way, as you should, it is in MY backyard with my close friends and some family present, you can fill in the blanks for the rest......

Semper Fi

[Sgt Rock]

Thanks to all of my brothers taking the time to PM me and post on my log. It means alot. I have received some messages from some guys in Europe that think they are going to come to MY backyard and beat me..........hmmmm.......

Semper Fi

[Thrawn]

I might be European myself (from the Netherlands) but i say: you just show them WHO'S GAME this is anyway, brother!

[Sgt Rock]

I might be European myself (from the Netherlands) but i say: you just show them WHO'S GAME this is anyway, brother!

Thanks brother! FYI my familiy heritage is SWEDISH! I am as American in my blood as you can get though!

Semper Fi

[Thrawn]

Thanks brother! FYI my familiy heritage is SWEDISH! I am as American in my blood as you can get though!

Semper Fi

LOL, VIKING power!!!! Scandinavia has a good reputation when it comes to strength athletes.

[Sgt Rock]

LOL, VIKING power!!!! Scandinavia has a good reputation when it comes to strength athletes.

Many of the best DLers come from Europe, Im blessed with good genes lol!

Semper Fi

[Sgt Rock]

8 days out...its all I can think about. I already have all of my gear in hand, washed, dried, prepared, ammonia caps ready, new socks, my exact contest day uniforms, fans lined up and ready to go. No one will be better prepared for this show, I will SHOW you what I mean on the 15th. THanks for all the kind pms and messages guys, I am going to drop the hammer.

Semper Fi

[Toni69]

best of luck Sgt Rock! What am I saying??? you dont need luck man! your a natural at this!

“Losers visualize the penalties of failure. Winners visualize the rewards of success.”

[Sgt Rock]

You guys rock, thank you! Toni its great to hear from you, you guys ever seen the guns on that gal!!

Semper Fi

[Thrawn]

You guys rock, thank you! Toni its great to hear from you, you guys ever seen the guns on that gal!!

Semper Fi

No need to thank us, Sgt Rock! Just do your stuff and show everybody who's game this is. You persevered, you did in all the hard work. Now its time to OWN the numbers.
And oh hell yeah, she got some mean guns! I love her back tho. RIPPED and, from the look of it, HARD. Toni got some real power too. VERY impressive strength.

[AnthonyB]

Best of luck Sgt Rock. its the marine corps bday so i figured i drop ya a line and remind you that we are all supporting you even tho im sure you already know that

i ran into a local recruter today and im giving it another throught to join. gotta see where my life is in the next year to make that move.

[GettinBigInFl]

Hey Sarge im new to the forvm and just finished reading all 43 pages of your journey. You are truly hardcore and an inspiration. Good luck and thanks for sharing your knowledge

[Stiff]

The audacity of those Europeans! They just don't know what they\re in for.

I see you prefer the ammonia caps. Is there a reason you like them better than the liquid stuff?

[Sgt Rock]

Best of luck Sgt Rock. its the marine corps bday so i figured i drop ya a line and remind you that we are all supporting you even tho im sure you already know that

i ran into a local recruter today and im giving it another throught to join. gotta see where my life is in the next year to make that move.

All I can say is it isn't for everyone, there are only 174000 active duty Marines. It was the single best move I ever made in my life, other than being a Christian, nothing is even close. It is something earned, and with it comes respect for the rest of your life. ANY resume looks better with USMC on it.

Semper Fi

[Sgt Rock]

Hey Sarge im new to the forvm and just finished reading all 43 pages of your journey. You are truly hardcore and an inspiration. Good luck and thanks for sharing your knowledge

Wow brother I am truly flattered you read all of my log. My log is brutally honest, with no frills, sort of like my personna. Thanks for the props.

Semper Fi

[Sgt Rock]

The audacity of those Europeans! They just don't know what they\re in for.

I see you prefer the ammonia caps. Is there a reason you like them better than the liquid stuff?

Interesting story, my old and great coach, John Mathieu was a contractor for many years, and had access to industrial strength ammonia. We would mix it with the old Crains liquid smelling salts, the best ever. You could not sniff within a foot of it or it would snap your head back like a whiplash, awesome stuff. I prefer the caps as you can snap it right under your nose and get that big surprise whiff. Once I put on inside each nostril and popped them, not reccomened. I use ammonia maybe once each cycle and on the platform, it gets me rowdy and ready.

Semper Fi

[Stiff]

Interesting story, my old and great coach, John Mathieu was a contractor for many years, and had access to industrial strength ammonia. We would mix it with the old Crains liquid smelling salts, the best ever. You could not sniff within a foot of it or it would snap your head back like a whiplash, awesome stuff. I prefer the caps as you can snap it right under your nose and get that big surprise whiff. Once I put on inside each nostril and popped them, not reccomened. I use ammonia maybe once each cycle and on the platform, it gets me rowdy and ready.

Semper Fi

Industrial strength eh? This has me thinking...

I wonder what it would do to my brain.

[Sgt Rock]

It was something that I know you couldn't just pick up at Home Depot or whatever if memory serves me correctly. It was a liquid, and was super powerful, I loved the stuff.

Semper Fi

[SQUAT or DIE!]

i bought regular old ammonia cleaner, and then bought some nose tork.. both pretty powerful..

[Thrawn]

I work at a lab. I have access to industrial strength ammonia, up to 30% pure. I cannot recommend sniffing this at all =) Once you open the bottle, you cannot help but getting a slap in the face from it.
Sgt Rock, you are a FREAK sniffing that stuff!

[Sgt Rock]

I weighed in officially for the world championships today at 234.6 which should put me lightest in the flight, and in good position for the champion of champion award if all goes to plan. Game on tomorrow!! I will keep you guys posted.

Semper Fi

[SQUAT or DIE!]

go get em sgt.

[NightStorm]

I weighed in officially for the world championships today at 234.6 which should put me lightest in the flight, and in good position for the champion of champion award if all goes to plan. Game on tomorrow!! I will keep you guys posted.

Semper Fi

all the best, brother!

[Feel The Power]

good luck man!!

[Sgt Rock]

First off praise GOD, my awesome training partners, the crowd, and YOU GUYS, and my awesome support from CORPORATE UNIVERSAL, I hope I did you guys proud!

I weighed in at a very lean 234.6


I just tried to stay ahead of the Europeans who looked good, opening light with 672, and an easy jump to 705, I then was informed of a master lifter that did a 750 earlier in the day so that forced me to a 755 third, which was SMOKED. I tried 810 on a 4th but did not get the lift.

Best lifter light was between Tony C and Rich with Rich winning.

Best lifter heavy was me (Praise God, and big thanks to the crowd and my awesome training partners)

800 BARRIER WILL BE NEXT....IN THE CAGE NONETHELESS...YOU GUYS ARE GOING TO SEE MY FIRST 800 PULL IN COLUMBUS, 2009, THE CAGE.......ARE YOU READY?

Semper Fi

[SQUAT or DIE!]

congrats sgt. did great today..

[Thrawn]

CONGRATS, Sgt!! Excellent job!!

[Feel The Power]

way to represent!! awesome job!! you kicked ass!!

[Cyrus The Virus]

That is great to hear. Congrats .

[NightStorm]

Well done, brother! You're gonna get that 800 w/o a doubt!

Any pics or videos floating around of the event, Sgt? Thank you.

[Stiff]

Congratulations on the win. No one deserves it more! I'm upset that I wont make it to The Cage this year. I remember I lost my voice last year due to you, The Lad, and Big Dog. It's such an experience, and I'll miss it!

[Sgt Rock]

Thanks guys. I have a video that I had taken at the show but I need a special cable to download it. I am going to Best Buy soon to try and figure it out. Had I known that someone pulled 750 prior in the day, I would have taken 755 on my second and 771 on my third but I surely won't complain too much as I got the victory.

Semper Fi

[Sgt Rock]

I am spoiled, I scored a suite at the Bellagio for a week to recover via the hot tub lol! I start pulling again on Sunday. I already have my workouts laid out until the Cage, I will come in READY.

Semper Fi

[Stiff]

All I have to say is... enjoy it!

[Sgt Rock]

Ok time to let the cat out of the bag....at least a bit. As you know I have worn virtually every deadlift suit I could ever get my hands on, and designed and tested more than one brand as well. I recently designed and tested TWO new DL suits, and wore one of them at the recent worlds and pulled a WABDL PR 755 with a miss at 810 weighing 234. I had an all time PR in training with 775 but needed the 755 for the win so I did not go any higher at the show. The deadlift suit has not been named yet, but its nicknamed the TITAN ROCKET. Velcro straps, tightness in the crotch and hips like the Metal and Marathon suits, but what sets it apart is not just the extreme pop off the floor sumo AND conventional, but the CARRYOVER to lockout. It is in my opinion, taken over as THE BEST one ply suit available, but you can try for yourself. I was VERY picky when making this suit and would only accept perfection, they knew that going in. Wide straps, thick material, and special APLIX VELCRO type straps make it one of a kind. I know Ken Anderson is ordering some off of my template, and I believe Pete will have some very soon as well. Not sure on price, but its worth whatever it costs. I will have a long article on dl gear including suits, e shirts, belts, briefs, shoes, you name it, coming out soon and it will submitted to PL USA. Stay tuned! To answer emails and pms, yes I did use the Inzer Fusion with great conventional results early in my cycle and I have nothing bad to say about IAD, John or the Fusion, but the Titan worked better so that is why I wore it at the show, its really that simple. I wore several suits very early in the cycle and wore the one that performed best, just like any of you would. Train hard! I will have youtube of my suited DLs in practice and at the show soon.

Semper Fi

[Thrawn]

Enjoy the stay at the Belagio!
Interesting stuff about the suit! Sounds like some good armor to be wearing when doing da deads!

[SQUAT or DIE!]

Ok time to let the cat out of the bag....at least a bit. As you know I have worn virtually every deadlift suit I could ever get my hands on, and designed and tested more than one brand as well. I recently designed and tested TWO new DL suits, and wore one of them at the recent worlds and pulled a WABDL PR 755 with a miss at 810 weighing 234. I had an all time PR in training with 775 but needed the 755 for the win so I did not go any higher at the show. The deadlift suit has not been named yet, but its nicknamed the TITAN ROCKET. Velcro straps, tightness in the crotch and hips like the Metal and Marathon suits, but what sets it apart is not just the extreme pop off the floor sumo AND conventional, but the CARRYOVER to lockout. It is in my opinion, taken over as THE BEST one ply suit available, but you can try for yourself. I was VERY picky when making this suit and would only accept perfection, they knew that going in. Wide straps, thick material, and special APLIX VELCRO type straps make it one of a kind. I know Ken Anderson is ordering some off of my template, and I believe Pete will have some very soon as well. Not sure on price, but its worth whatever it costs. I will have a long article on dl gear including suits, e shirts, belts, briefs, shoes, you name it, coming out soon and it will submitted to PL USA. Stay tuned! To answer emails and pms, yes I did use the Inzer Fusion with great conventional results early in my cycle and I have nothing bad to say about IAD, John or the Fusion, but the Titan worked better so that is why I wore it at the show, its really that simple. I wore several suits very early in the cycle and wore the one that performed best, just like any of you would. Train hard! I will have youtube of my suited DLs in practice and at the show soon.

Semper Fi

:) thats great news rock!

[justinbrown]

hey rock...been stalking this blog since the beginning...i just gotta ask...

can ammonia harm your brain? never tried it myself because it just doesnt seem safe! :O but i know nothing of it...

so thats my question...is ammonia safe? from what i understand it just gives you an adrenaline rush...is this correct?

obv its not safe to do every day and such...but yeah...ive been wondering about ammonia and its effects and side effects for quite some time...

EDIT: fucking SICK log dude...you truely are a badass...

[Sgt Rock]

hey rock...been stalking this blog since the beginning...i just gotta ask...

can ammonia harm your brain? never tried it myself because it just doesnt seem safe! :O but i know nothing of it...

so thats my question...is ammonia safe? from what i understand it just gives you an adrenaline rush...is this correct?

obv its not safe to do every day and such...but yeah...ive been wondering about ammonia and its effects and side effects for quite some time...

EDIT: fucking SICK log dude...you truely are a badass...



Brother I dont believe it hurts the brain. I guess its possible it kills a few brain cells as does alcohol consumption, but I still have a near genius IQ after popping hundres of am caps lol!

Semper Fi

[justinbrown]

Brother I dont believe it hurts the brain. I guess its possible it kills a few brain cells as does alcohol consumption, but I still have a near genius IQ after popping hundres of am caps lol!

Semper Fi

cool beans rock!

keep on poppin then i suppose! XD

[Sgt Rock]

Just use in moderation, I use them in a meet situation only. Once in a GREAT while I will pop one in training if going for a big PR but thats about it. Remember, a gym max is a gym max, the only thing that matters is what you can pull in front of those 3 judges.

Semper Fi

[Sgt Rock]

Oh by the way.....14 week cycle already written for the Cage! The MAYHEM starts SUNDAY!

Semper Fi

[Thrawn]

Oh by the way.....14 week cycle already written for the Cage! The MAYHEM starts SUNDAY!

Semper Fi

I bet a nice crispy bill of 10 euros that you are just as excited about that announcement as we are =)) Our Sgt going for that oh-so-yummy 8-0-0! Wooohooooo!

[Sgt Rock]

LOL Thrawn, is the Euro strong now?

Back to the gym FINALLY, today in just a few. I pulled sat, coached sunday, and laid in the hot tube until wed night, now back to work!

Semper Fi

[Thrawn]

LOL Thrawn, is the Euro strong now?

Back to the gym FINALLY, today in just a few. I pulled sat, coached sunday, and laid in the hot tube until wed night, now back to work!

Semper Fi

LOL, it appears to be lately. But we dont put much faith in money anymore, dont we? Dont need a strong coin, we need strong erectors!!
Enjoy throwing around the slag iron, Sgt!

[Sgt Rock]

I worked out THURS FRI SAT AND SUNDAY last week, felt great to get back at it! It is sooo hard for me to eat enough to keep my weight up. I rewarded myself by eating less and lost 5lbs lol but will get it back quick. I don't advocate my eating habits as bodybuilders are jealous of my metabolism (and abs from time to time lol!) but after work which is around 5am, as a for instance monday morning I had 4 ham egg mcmuffins, 2 apple pies and 2 large glasses of OJ, with my animal pak and animal pump before bed.

Sundays DL work was for volume:

SLDL OFF BOX
BENT ROWS
CHINS
LAT PULLS
DB SHRUGS
GMS
HEAVY ABS
14 weeks until 800

Semper Fi

[SQUAT or DIE!]

hey sgt i was wondering what you do for abs, i do lots of standing abs since that seems to be a staple of WS , but a change fo pace is always good..

[Sgt Rock]

hey sgt i was wondering what you do for abs, i do lots of standing abs since that seems to be a staple of WS , but a change fo pace is always good..

I like standing abs, slant board high with weight BEHIND head, and any crunch machine with heavy weights.

Semper Fi

[Sgt Rock]

So I sucked it up and bought a MAGIC BULLET, its a blender type device that does a shi t load of things. I love it! Awesome for shakes and you dont have such a big cleanup. I then proceeded to buy a rice cooker that cooks vegetables as well, for 20 bucks and its Black and Decker, then a coffee and espresso machine in one, and finally dragged out my foreman grill. I am prepping for the Cage, less than 14 weeks out. I want to come in a solid 242, lean.

Semper Fi

[norrim1]

Hey Sgt. Rock, I found this article from a Maine newspaper while I was reading some interviews you gave a while back. I hope you don't mind me sharing it, I think anyone would agree that what you did for those guys was a very honorable thing. Like those fire fighters and police officers mentioned, your a REAL hero Rock. As always, it'll be an honor to talk with you at the Cage again.

http://www.centralmaine.com/news/stories/021202powerlif.shtml

[Thrawn]

Hey Sgt. Rock, I found this article from a Maine newspaper while I was reading some interviews you gave a while back. I hope you don't mind me sharing it, I think anyone would agree that what you did for those guys was a very honorable thing. Like those fire fighters and police officers mentioned, your a REAL hero Rock. As always, it'll be an honor to talk with you at the Cage again.

http://www.centralmaine.com/news/stories/021202powerlif.shtml

When i read about his physical and mental strength i am almost believing the Sgt must be made of other stuff then bones and flesh. But his constant willingness to share knowledge here and support of others, of which the above article is the ultimate example, shows me he is still VERY human. A REAL hero indeed.
*salutes the sgt*

[Sgt Rock]

Hey guys thank you. If you go to GROUND ZERO you can find the trophy in the trophy case of one of the rebuilt firehouses that overlook the old ground zero area. It was an honor to be in the parade and to call those guys my friends. It was the coolest trophy I ever won, a Niels Anderson sculpture, but I could not think of a better place to send it. Those guys are true heroes.

Semper Fi

[Sgt Rock]

Off season volume work, getting ready for a peaking phase for the Cage. Today with the help of my great partners went something like this:

all raw, hook grip, standing on 3 inch box, stiff legged:
365 for 4 sets of ten reps

heavy db rows up to 145 for 24 reps, we had a rep contest lol, NO STRAPS

Chins

Lat pulls

abs

bb shrugs up to 405

rev hypers with 5 plates each side, 15 rep sets

all in all a very good workout

Semper Fi

[Latimer316]

Damn Rock, thats awesome what you did. I know that day changed my life forever. I can only hope by me doing what Im doing and what I hope to achieve can make a difference. Much respect to you and your lifestyle. See you at the Cage and good luck.

SGT. Vertucci

[Sgt Rock]

Damn Rock, thats awesome what you did. I know that day changed my life forever. I can only hope by me doing what Im doing and what I hope to achieve can make a difference. Much respect to you and your lifestyle. See you at the Cage and good luck.

SGT. Vertucci

YOu have already made a difference brother, believe it. Being part of the BEST DAMN ARMED FORCES IN THE WORLD.

Semper Fi

[Sgt Rock]

My routine is a bit different now than before. 3000 miles away from home, living in fabulous Sin City. I love it here, the weather is always nice and it never rains. I drive down MLK, the ghetto, the projects, scary? Nahhh...I know plenty of peeps in there, I even shop at a clothing store smack dab in the middle, its a tough living there, but the people are totally cool with me. I have limo tint on my all black, four door pickup, awesome CD player with "I PUT ON FOR MY CITY" by Young Jeezy, its loud, I like it. I have some nice Louie V shades on, a UFC hat pulled over my eyes, rolllin....thinkin.....its near dark, the strip is alive, you can see it.....neon lights, I turn on the highway, Red Bull and (legal!) ephedrine kicking in.........new song comes on....OZZY.....ALL I WANT IS YOU......gym is close....the FAMOUS Golds gym where they let us powerlifters have our own room, which is bigger than some gyms, chalk allowed, its awesome...I can smell the chalk already......I know when I get there the bar will be loaded with our first warmup on DL, on my awesome DL bar, I can feel the knurling rip my thumbs with the hook grip, man I cannot wait.....I pull in the parking lot......exit my truck......let the fun start.......13 weeks or less until the Cage.....and 800 barrier being smashed........its on.........lets start the ride....buckle up, its going to get fast and freaky........success is fate.....failure will not be discussed and is not an option.....you are counting on me, the other pros are counting on me, and I...am counting on.....me......

Semper Fi

[Stiff]

That's a little surreal.

[Sgt Rock]

I know I dont write as much as I used to, all I can tell you is that the most important things in my life are God, my family, my friends, my job, and the Cage. Right now the Cage may have snuck in right after God lol! All I think about when I hit the pillow every morning is the Cage, how it is going to feel when I grab that cold steel bar loaded with 800 pounds, how the Animals are going to get louder as I grab it, louder as it breaks the deck, seeing my boys Machine, Lad, Al, G, Eric, YELLING so loud its out of control, Vinny taking the music up so loud we get in trouble again, the reaction when I stand at lockout with it, and hold it for an extra second....then get the down signal......that is all I think about. Every day I go to the gym every single rep I do is to ensure that destiny stays on track, and it will because it is...destiny.

Semper Fi

[Stiff]

Right now the Cage may have snuck in right after God lol!

Don't worry, we won't tell your family.

[Sgt Rock]

Don't worry, we won't tell your family.


LOL Thanks brother, but they already know I think.

Semper Fi

[Sgt Rock]

Last week of conditioning ends today, on with the heavy stuff!

SLDL OFF 3 INCH BOX, NO BELT, HOOK GRIP 500X5 EASY, 405X10 SPEED

Heavy assistance.

Semper Fi

[live2lift]

My routine is a bit different now than before. 3000 miles away from home, living in fabulous Sin City. I love it here, the weather is always nice and it never rains. I drive down MLK, the ghetto, the projects, scary? Nahhh...I know plenty of peeps in there, I even shop at a clothing store smack dab in the middle, its a tough living there, but the people are totally cool with me. I have limo tint on my all black, four door pickup, awesome CD player with "I PUT ON FOR MY CITY" by Young Jeezy, its loud, I like it. I have some nice Louie V shades on, a UFC hat pulled over my eyes, rolllin....thinkin.....its near dark, the strip is alive, you can see it.....neon lights, I turn on the highway, Red Bull and (legal!) ephedrine kicking in.........new song comes on....OZZY.....ALL I WANT IS YOU......gym is close....the FAMOUS Golds gym where they let us powerlifters have our own room, which is bigger than some gyms, chalk allowed, its awesome...I can smell the chalk already......I know when I get there the bar will be loaded with our first warmup on DL, on my awesome DL bar, I can feel the knurling rip my thumbs with the hook grip, man I cannot wait.....I pull in the parking lot......exit my truck......let the fun start.......13 weeks or less until the Cage.....and 800 barrier being smashed........its on.........lets start the ride....buckle up, its going to get fast and freaky........success is fate.....failure will not be discussed and is not an option.....you are counting on me, the other pros are counting on me, and I...am counting on.....me......

Semper Fi

Damn SGT this is enough to give me goose bumps. I will be rooting for you to pull that 800. Do that shit bro.

Peace

[wedge]

Wish I could be there to witness you pull that 800 Sgt.

[Firedrake]

I'm really looking forward to Columbus -- this will be my first Cage. What you're planning had definitely got me fired up. I was talking to Rage on Monday about what he's signed in for.

[ThirdEye]

Sarge deadlifting is a great experience. After flying across the pond the night before, 10hr inter connecting flight, jet lag and all, that friday morning i was buzzing having reached the cage for the 1st time. But i was still suffering the lag. Rock remedied that. Amazing spectacle, great running commentary from the man and tunes banging away. Set me up for the whole weekend. Cant wait to witness you hoist that derserved 800.

Question is Sarge, when your holding the 800 aloft and finally lay it to rest when you see fit, will you go any further?

[Sgt Rock]

Sarge deadlifting is a great experience. After flying across the pond the night before, 10hr inter connecting flight, jet lag and all, that friday morning i was buzzing having reached the cage for the 1st time. But i was still suffering the lag. Rock remedied that. Amazing spectacle, great running commentary from the man and tunes banging away. Set me up for the whole weekend. Cant wait to witness you hoist that derserved 800.

Question is Sarge, when your holding the 800 aloft and finally lay it to rest when you see fit, will you go any further?

Oh yes....after 800 its 815, then 821-832 at worlds, then 854, 881 and if I can get up to 275 I want 900, my thirst will never be quenched until God says it is time.

Semper Fi

[Themostocles]

Hey Sgt:

Thought I would let you know Brandon Cass's daughter was born on Wednesday. And that he also passed on his congrats for your victory at the worlds. -T.

[Sgt Rock]

Hey Sgt:

Thought I would let you know Brandon Cass's daughter was born on Wednesday. And that he also passed on his congrats for your victory at the worlds. -T.

PLease tell him HUGE CONGRATS and thank you!

Semper Fi

[Phil800101]

Awesome job at the worlds Rock! Way to kick ass and take names. Looks like some badass training since then as well...looking forward to seeing you smoke that 800 in Columbus bro!

[Sgt Rock]

Thanks Phil.

We had a great session on Sunday, not as great as I hoped but I am coming full tilt to the Cage, LESS THAN 12 WEEKS OUT!

Semper Fi

[Sgt Rock]

Great DL day again yesterday, it was tough to get out of bed today. Did some block work, did many heavy singles. Did some great assistance as well. Bench day tomorrow and heavy accessories on Wednesday including heavy upper back and lower back as well. Everything is right on schedule for the Cage.

Semper Fi

[Stiff]

Are you doing a training session on Christmas too? Either way, merry Christmas.

[Phil800101]

Sounds good Rock, keep on killing it bro!

[Sgt Rock]

THought you guys forgot about me lol! Gym is closed Christmas but it wont effect my training split. I really love this split, it works with my schedule and allows for maximum attention to the DL and back:

TUESDAY BENCH AND ARMS

WEDNESDAY: SPEED DL, UPPER BACK AND LEGS, ABS

FRIDAY: DELTS AND ARMS

SUNDAY: DL DAY

Merry Christmas guys!

Semper Fi

[Phil800101]

Looks like a solid split bro. Merry Christmas to you too...eat big, lift big, and rest big!

[Latimer316]

Merry Christmas to you Rock!

[Sgt Rock]

Merry Christmas to all of you as well! DL assistance today, even on Christmas eve.

Semper Fi

[NightStorm]

Sgt,

Merry Christmas to you and yours!

All the best as always, brother.

[Feel The Power]

Merry Christmas Sgt Rock!!

[Sgt Rock]

You guys are the best, Christmas eve...no break for a champion:

LEG EXT
WT ABS
SPEED DEADS
HEAVY UPPER BACK
CALVES

Huge ham dinner, then work!

Semper Fi

[Stiff]

Working on Christmas Eve? Yuck. I hope you got to spend some time with your loved ones too.

[Thrawn]

Working out on Christmas eve is yuck?? I dont think so! I do not have a choice, all gyms close here on xmas days. But i would sell my left nut to go in for some deads right now.
Excellent work, Sgt! Love the legextensions BEFORE the speed deads. That should put an extra bite into it =))
And i sure hope you get to spent some quality times with your family, friends and loved ones too =))

[Stiff]

Working out on Christmas eve is yuck?? I dont think so! I do not have a choice, all gyms close here on xmas days. But i would sell my left nut to go in for some deads right now.
Excellent work, Sgt! Love the legextensions BEFORE the speed deads. That should put an extra bite into it =))
And i sure hope you get to spent some quality times with your family, friends and loved ones too =))

I didn't say "working out". I said "working". I too trained on Christmas Eve. I trained on Christmas too. My gym is always open :)

[pedraza]

I worked out on eve and christmass. no rest for the hollidays for me even though my gym was closed but i have a key. happy hollidays to everyone

[Sgt Rock]

For what its worth I worked christmas eve and christmas day as well lol, next week I work tues through sunday NIGHTS but I must pay the bills! I feel lucky to have an awesome job during tough times.

Semper Fi

[Stiff]

For what its worth I worked christmas eve and christmas day as well lol, next week I work tues through sunday NIGHTS but I must pay the bills! I feel lucky to have an awesome job during tough times.

Semper Fi

This means you'll be spending New Years at work. I had Christmas off, but I too work New Years. I wish I could spend it with Kim, but I too can be glad to have a great job.

[Phil800101]

Sounds good Rock, keep on killing it bro!

[Sgt Rock]

Sundays and Wed are my back days in prepping for the Cage. The sessions are long and very intense, but are more than worth the temporary pain they bring. I am pulling twice a week, and it is paying off. I do NOT reccomend it, but it def works for me. Smashing the 800 barrier is an obsession. I have many goals and will achieve them all. As I stated on a few other threads, I have a BIG surprise in store for the Cage, stay tuned, it has NEVER been done before and brings a whole new element to the game!

Semper Fi

[Phil800101]

Hell yeah bro, that 800 is yours!

I can't wait to see what you have in store for us at the Cage.

[Sgt Rock]

Man its gettin close...I cannot wait. I may not be posting as much, but please believe me when I tell you I am focused.

Semper Fi

[norrim1]

Sounds good Sgt. Rock, can't wait to talk with you again while we're out there.

[Stiff]

Man its gettin close...I cannot wait. I may not be posting as much, but please believe me when I tell you I am focused.

Semper Fi

Doing the work is more important than posting it. I look forward to seeing the results.