Sgt Rock.....8 Weeks Til The Arnold

[Sgt Rock]

Deadlift...what else is there? Will be putting up my workouts asap.

Semper Fi
Sgt Rock
USMC

[Freakshow]

Deadlift...what else is there? Will be putting up my workouts asap.

Semper Fi
Sgt Rock
USMC

Looking forward to it man. Wanna give us a prediction as to what kind of numbers we should look forward to this year?

[Big Jawn]

Deadlifts are wonderful, do you train the other two with similar passion?, looking forward to seeing your workouts.


Deadlift...what else is there? Will be putting up my workouts asap.

Semper Fi
Sgt Rock
USMC

[Sgt Rock]

I have torn both pecs, so I dont do any competition bench pressing anymore...not yet. As for the squat, I train it fairly heavy, sticking mostly to box squats and high bar squats. I did work up to an 835 double with all the gear in 2006 for the squat.....predictions for my DL at the Classic? Depends on how ROCKING the crowd is!

Semper Fi
Sgt Rock
USMC

[J-Dawg]

Looking forward to seeing Sgt. Rock's training log... This man has inspired me to take deadlifting serious. Always look forward to Rock's DL's at the Arnold. Shit, the crowd goes nuts when this man lifts.
J-Dawg

[BigRick]

deadlifting is where its at. 835x2 on squats ehh.. not bad, not too bad at all . hopefully ill get to go to the AC and watch

[G Diesel]

Sgt. Rock... Good to see you here bro. This dude is the real deal and an inspiration to anybody out there who takes moving big weight seriously. Looking forward to seeing you at the Arnold bro. Peace, G

[Freak]

Deadlift...what else is there? Will be putting up my workouts asap.

Semper Fi
Sgt Rock
USMC

The man can put on a show... Looking forward to The Cage...

[Karma]

Sgt Rock glad to see you here sir!! Congratulations for the article Blue Collar Eating; Simple, realistic and straight to the point. Awesome!!

[deeder]

Looking forward to reading this bro!

But come on man... 835 for ONLY two reps? I did it for 3 yesterday... Haha.. I fucking wish!

[widdlewade44]

I love your Deadlifting articles. Get lots of inspiration and mental focus for maintaining good form. Good luck on healing up and I know you'll be kicking ass and taking names in The Cage at The Arnold. Semper Fi.

Kevin
Sgt USMC '88-93
widdlewade44

[chanman83]

KICK ASS BRO I'll be looking in this log. I LOOOVVEE DEADS!

[Sgt Rock]

Thanks for the props guys, just tuning up the big numbers now. I train at a ***gy ass pussy gym a few days a week due to my work schedule, but do my hardcore stuff in a private facility. Will be doing a bit of pulling on thursday, and some pretty heavy stuff again on monday, will keep ya updated. Thanks again my friends.

Semper Fi
Sgt Rock
USMC

[Sgt Rock]

Hey bros I meant nothing about the commercial gym I train it. They just have this LUNKER ALARM on the wall that goes off when someone grunts or yells..yes Im serious. Its the only gym in the area, please don't be offended by the post. I go in there and put my ipod on and go to work, no one bothers me. Going to do some pulling asap!

Semper Fi
Sgt Rock
USMC

[G Diesel]

Hey bros I meant nothing about the commercial gym I train it. They just have this LUNKER ALARM on the wall that goes off when someone grunts or yells..yes Im serious. Its the only gym in the area, please don't be offended by the post. I go in there and put my ipod on and go to work, no one bothers me. Going to do some pulling asap!

Semper Fi
Sgt Rock
USMC

Are you kidding me Rock? That is insane... What is the world coming to? It looks like you understated it the first time. Haha.

Exactly bro... Headphones on, in a world of your own. Peace, G

[NickSP]

Hey bros I meant nothing about the commercial gym I train it. They just have this LUNKER ALARM on the wall that goes off when someone grunts or yells..yes Im serious. Its the only gym in the area, please don't be offended by the post. I go in there and put my ipod on and go to work, no one bothers me. Going to do some pulling asap!

Semper Fi
Sgt Rock
USMC

Damn, that's terrible. But let's be honest, anyone who's a big enough fan of animal to be here right now, would probably not be offended by your previous post.

[Angst]

I know that Planet Fitness place has that alarm thing, also the heaviest DBs they have are the 60s. I think gyms like that are suppose to make people who give half-assed effort feel good about themselves.
There's a Planet Fitness near where i live, but i don't ever plan to set foot in that place.

[D-Bomb]

damn Sgt Rock your a monster of strength.
thats insane, how can it be a gym if no one lifts big assed and heavy??

i go to a planet fitness round my area. so far no one complained about me. although i do deadlifts etc at home.

[Karma]

Thanks for the props guys, just tuning up the big numbers now. I train at a ***gy ass pussy gym a few days a week due to my work schedule, but do my hardcore stuff in a private facility. Will be doing a bit of pulling on thursday, and some pretty heavy stuff again on monday, will keep ya updated. Thanks again my friends.

Semper Fi
Sgt Rock
USMC
Haha!! I believe you Sgt. but it’s hard to believe that kind of stuff really exist..

[Sgt Rock]

Bros I dont deadlift there, ever. I do some occasionally heavy squatting but anything over 405 and the bar gets really whippy. I am back at it...will log more specifically later this week. Keep checking up on me here.

Semper Fi
Sgt Rock
USMC

[Wasteland]

Bros I dont deadlift there, ever. I do some occasionally heavy squatting but anything over 405 and the bar gets really whippy. I am back at it...will log more specifically later this week. Keep checking up on me here.

Semper Fi
Sgt Rock
USMC

Looking forward to it...

[G Diesel]

I know that Planet Fitness place has that alarm thing, also the heaviest DBs they have are the 60s. I think gyms like that are suppose to make people who give half-assed effort feel good about themselves.
There's a Planet Fitness near where i live, but i don't ever plan to set foot in that place.


That is fucking sickening... Who says you even have to be a serious bodybuilder or powerlifter? What if you were just a young athlete trying to get ready for the next season? You still couldn't train there effectively. Pitiful. Peace, G

[mgmmaze]

hey Sgt Rock when were you in the Marine Corps. I think one of the first articles I read on AnimalPak.com was your blue collar eating. Then I thought to myself wow 12 hour shifts what are you like an MP or something well good luck at the arnold.

[Sgt Rock]

Catching you up to date before tomorrows pull. had the flu....been down for the count, but im back.

Last week did rack pulls below the knee, hook grip, belt only...no sissy straps, 605x10 reps, just getting ready, upper back stuff, hard heavy.

[Vinny]

what up SARGE.......I'LL BE GETTIN YA ALL FIRED UP AGAIN IN THE CAGE

VINNY

[D-Bomb]

dammit i want to be dynamite with deadlifts! ....any advice from a absolute pro at deadlifts? sgt rock? :D

[GFH1911]

Looking forward to the logs. Your deadlift articles absolutely kicked ass and got me doing some seriously heavy SLDL's in comparison to what I used to do. My deadlift needs the most work out of anything so I'll be looking here for some inspiration.

[Sgt Rock]

THanks guys. Look for an in depth article on HOW TO DL LIKE AN ANIMAL coming soon. I am pulling later on tonight, will post the results. Get ready

[D-Bomb]

THanks guys. Look for an in depth article on HOW TO DL LIKE AN ANIMAL coming soon. I am pulling later on tonight, will post the results. Get ready

awesome. count on me to read as an astute and learning young gun.
good luck SGT!

[peterpyper]

good look sarge i love dead lifts one of my favorite exercise as well

[Sgt Rock]

Ok..today was a good day, coming off the flu, and havent pulled off the floor since the worlds in November.

all HOOK GRIP, no straps, raw, no belt
245x3
335x3
425x2
515x1
add belt, still HOOK grip
640x2 easy...wanted to feel the weight with the hook

db rows
lat pulls
hypers
puke

700 in street clothes will happen real soon, with the HOOK grip.

[Hatred]

640x2 with a Hook Grip is fucking maniacal.

[Pokoritel]

What is a hook grip?

[Big Jawn]

What is a hook grip?

Approach the bar like your doing a double overhand grip, wrap the the thumbs around the barbell first, then wrap the fingers over the thumb and barbell.

See it here... http://www.sini.co.uk/strength/articles/Grips%20Explained.pdf

[Folly]

The hook grip kills me over 365. I've got to tape up any time I use it. That is nuts, Rock.

[deeder]

Holy shit! Sick pulls!

[Sgt Rock]

Im coming....I will be unleashed in the Cage at the Arnold....come see for yourself. Its the Sgt Rock Experience, not a demo, not a seminar, its an interactive SGT ROCK EXPERIENCE, AND I NEED YOU THERE!

[BEASTOFRAGE]

good to see u back in ego-killin form sarge! this is thebrute...
TB

[Sgt Rock]

Good to see you guys..BRUTE MY BOY! Pulling tonight...results later, look out

[Sgt Rock]

Box squats below parallel, 6 doubles, belt only, box started to shake...got a bit worried.

SLDL...boys and girls this was done raw, no belt, HOOK GRIP

245x3
335x1.....then I thought...hmm, why hesitate

525x4 very EASY

db rows
chins
db shrugs
rev hypers
calves...took me a while to find the machine, we were using it as a coat rack

Grip feels good, reps easy, one step closer

[Hollywood]

Yo Rock, good luck at the Classic brother i'll be looking out for ya.

[Sgt Rock]

Yeah boys I do train upper body too...I just forget to log it on here. Close grips, machine presses, db sh press, side raises...arms, all high intensity. Rack pulls on friday

[Cheko]

... unleashed in the Cage at the Arnold....come see for yourself. SGT ROCK EXPERIENCE, AND I NEED YOU THERE!

How could any "Animal" want to miss it! I'll be there..

[tek52086]

sgt rock would you say that you alternate weekly deadlift/squats-stiff legs on your max effort day? do you follow any template ie metal militia/westside or do you just go instinctively? i'm trying to phase in a style like yours but i cant figure out how to get it to work when training for all 3 events.

[Sgt Rock]

I follow the Sgt Rock style of training, mostly instinctive. I reccomend doing upper body once per week, and squatting and pulling together on one day, then perhaps an upper back day, so:

Monday box squats and either SLDL, racks or floor deads

Wed Chest, arms delts

Friday, upper back work

Sometimes I will DL twice per week, and even do upper body twice per week, but never two weeks like that back to back, or rarely at best.

Sometimes I will do this split:

Monday Squats

Wed Chest, triceps

Friday DL work with uppper back

Sat Delts and biceps


Or like this...this is my favorite when I am rested up:

Monday squats and SLDL

Wed Chest delts arms

Friday squats and racks

Sat same as wed with higher reps

This works for a short time, then I cut it back

I always try to mix it up to keep progress moving, and to accomodate my work schedule. Hope this helps

[tek52086]

yeah it was a big help, stay strong for the arnold brother.

[Sgt Rock]

Tomorrow I will be driving to the gym.....with my Animal beanie pulled over my eyes, WHAT YOU KNOW ABOUT THAT by TI on the radio.......supposed to be 10 below zero, the gym will be barely above that as Its a garage. But its a day of rack pulls, after box squats, so even if its a blizzard, I will be there. The Arnold is fast approaching, and I will come in ready. This is not just an exhibition for me....its do or die. I could go in and pull and easy 700 pull (elite in anyones book) and call it a day, but that isnt what I am about. I have missed only one rep in the cage in 3 years, and that was last year with 730 weighing 220, sumo with the HOOK grip....after you guys started pounding on the cage and asking for one more shot, my boy on the Mike and the Lad and Rhino telling me I could get it....I went and did it. I dont plan on missing this year. Train to win.....always train to win in the gym, leave it all there. Shows are won in the gym......train to win, train like a champ, be a champ. You dig?

[Sgt Rock]

Low box squats, up to 3 doubles, medium weight belt only

Rack pulls, 4-5 inches from floor with smooth bar. Before anyone calls me a wuss...I USE STRAPS on these due to a partially torn bicep. I use them only on heavy sets, and do so for protection, but don't have a grip issue....as you will see if you read on.

225x3
315x3
495x1 all hook grip
no belt

added belt and straps now
700 MISS.....WOH...HOLD ON A SECOND.....I CAN DO THIS IN MY SLEEP?!

OH YEAH...THE STRAP BROKE!

I THEN CHALKED MY HANDS AND TRIPLED IT.....EASY

db rows
lat pulls
hypers
puke

[D-Bomb]

i hear you bro, just think to all the animals fightin sacrificing everything to get huge, in the gym everyday busting their guts. that should fire you up but seems like you on your own level anyway!

[tek52086]

sgt rock, you just work up to tripples or singles for your work sets then call it a day?

[Sgt Rock]

Bro I like triples alot, sometimes a medium single but rarely. I believe in building DL strength via triples. Earlier in my career it was sets of five do or die.

[BeastofBurden]

I've been getting my squat up immensely by doing 3 x 3's. it works magic for my stubborn lower body

[hjayss]

Watching just in writting what the sarge is doing bro damn bro that is insane.
very inspiring to keep lifting always reaching and reaching I saw big ron on you tube hit 800 on deads and walk away like it wasnt sh#$ but I wonder about him sarge I know is a natural lifter so I am shooting for the sixes right now my deads are at 405 for 4 so I am coming along

[Sgt Rock]

Brother all I can say is keep at it! Wherever it is you find inspiration from, CERTAINLY use it brother! I find mine many times from guys like YOU that remind me lifting big weights is about PASSION, not GLORY.

Semper Fi
Sgt Rock
USMC

[Sgt Rock]

Did upper body on saturday...rested sunday and monday, doing some pulling tuesday, will post results later.

[tek52086]

cant wait to hear about the workout brother. hook grip is NASTYYYY

[Sgt Rock]

Ok brothers, I did what I needed to set myself up for my big pull day which is on friday. I did low box squats 5 sets two reps with belt only. Leg ext leg curls and calve work, just enough to get myself ready. Upper back hard tomorrow, chest shoulders on thursday, then game on for friday, arms heavy on saturday, mixing it up a bit this week. If you havent seen me pull in the cage please come by, the electricity created by you guys is legendary.

Semper Fi
Sgt Rock
USMC

[Sgt Rock]

Upper back stuff, did machines to not tax lower back, whole stack for a few sets on cable rows, same with lat pulls, and some db rows and ab work

[heavyliftin]

Sweet stuff man, strength is where it's at.

[Sgt Rock]

Ok so I was up to 6am got no sleep blah blah blah who cares, went in and did:

all hook with no belt
245x3
245x3
335x3
425x1
515x1
add belt
625x1

add suit

seven something (cant tell ya yet) for a real easy single, speed off the floor as good as before my pec tears.

Called it a day...was very tired, not a bad day, priming for a good show in the cage.


Everyone is asking for predictions....my warmups will look identical, so I can show you guys the hook grip up close etc. I plan on doing somewhere around 725 and 750, maybe more. Its up to how much electricity you guys feed me.....I dont miss reps in the Cage, largely due to the fan support.

[heavyliftin]

nice deads

[Sgt Rock]

To answer someones question, I plan on doing a 725 pull, and then right after a 750 pull....then who knows???

[tek52086]

To answer someones question, I plan on doing a 725 pull, and then right after a 750 pull....then who knows???


hell yeah bro

[Toni69]

THanks guys. Look for an in depth article on HOW TO DL LIKE AN ANIMAL coming soon. I am pulling later on tonight, will post the results. Get ready

Sgt Rock,

I am really looking foward to your article here. I would have said something sooner but I sometimes feel a bit out of place in between all of you big boys. Good luck to you. You bust your ass, you have a vision and your attacking your goals. Your aggressive and you know what you want without any qualms about it. You get the utmost respect from me and all of us here.
You are the bomb!

[Sgt Rock]

It is you guys..my firiends, that give me my motivation! Thanks again.

Semper Fi
Sgt Rock
USMC

[Sgt Rock]

Ok so its 630am, just worked 13 hours....have an 11am appt...then an appt with the iron this evening, and will post the results. Its going to be pure mayhem this evening, I pitty the iron.

Semper Fi
Sgt Rock
USMC

[hjayss]

Like a scud missle bro. Feel our energy blast through those sets look forward to seeing your post I got another week off and I am back my back is feeling great you are a motivator bro I can not wait valentines day I am showing those weights no love. ha ha ha .

[Sgt Rock]

Low box squats, below parallel doubles with 375 belt only..speed work

Deadlift, speed singles with 425

Reverse hypers 2x20 right into
wt abs 2x20
leg ext 2x15
calves 2x25
did this whole workout in around 35-40 minutes, just setting myself up for a big pull on friday, worked on technique and SPEED....speed is UNDER RATED!

Semper Fi
Sgt Rock
USMC

[tek52086]

worked on technique and SPEED....speed is UNDER RATED!


i agree 100%, ed coan trained speed EVERY time he pulled and thats why he was one of the greatest deadlifters of all time

[Sgt Rock]

Eddy is a very close friend of mine, got him on my speed dial. He will be stopping in the Cage to help me with my DL. Eddy is a technician of the dl and has helped me a great deal with my own DL for sure. I can rip up 700 and 245 off the deck equally as fast, by always focusing on SPEED.

Semper Fi
Sgt Rock
USMC

[G Diesel]

Eddy is a very close friend of mine, got him on my speed dial. He will be stopping in the Cage to help me with my DL. Eddy is a technician of the dl and has helped me a great deal with my own DL for sure. I can rip up 700 and 245 off the deck equally as fast, by always focusing on SPEED.

Semper Fi
Sgt Rock
USMC

Rock bringing the legends to The Cage... Looking forward to that bro. Peace, G

[Sgt Rock]

FLat bench...keep in mind I am the ONLY m'fer you know that has torn BOTH....YEAH BOTH pecs...so this was a huge day for me

went out to 28 inch grip and did 5x10....pecs still attached!

rope pushdowns 5x10
overhead db 3x10
bicep work

Im as lean as I have ever been, and weighing over 230 as well. I will be lean and 235 come show time, and Sgt Rock will be ready....im coming....

[Kathy Fields]

Looking forward to seeing you in the cage this year!!! Bobby and I will be there to help fuel your fire!

[Sgt Rock]

I certainly look forward to seeing you both! Thank you

[7Forty7]

That is fucking sickening... Who says you even have to be a serious bodybuilder or powerlifter? What if you were just a young athlete trying to get ready for the next season? You still couldn't train there effectively. Pitiful. Peace, G

My theory is it's designed to make anyone who is actually really big, really strong, or a professional athlete in any respect, feel uncomfortable in there, or simply stop them turning up - so the others who don't fit that description WILL be comfortable. It probably increases their member base.

Kind of the opposite of the really overweight guy sheepishly walking in to the bodybuilding gym and feeling overwhelmed by all the grunting and clouds of chalk. We're the odd ones out at these other places, so we don't go, and everyone's happy.

Still pathetic though - rewarding mediocrity. "If you can press the 60s then you're not welcome here anymore".

[Jewfro]

hey Sgt. Rock i have a question for you regarding form on deadlifts. Do you arch your low back or tighten your abs and keep your pelvis pushed forward?

[Sgt Rock]

I dont think too much about that...its automatic. I relax my arms, abs are tight, upper back flat, push heels through the deck. Keep head up. Hope that helps.

Semper Fi
Sgt Rock
USMC

[Sgt Rock]

Aight....totally dead and COLD in the gym tonight...hard to train alone, one guy eventually showed up...but thats how it goes.

RACK PULLS 3 inches from deck, with non deadlift bar, crappy knurling, no belt hook grip:

245x3
335x3
425x1
515x1

Add belt, over under grip

700x1
750x1 little stumble at the top, left hip been hurting

SLDL hook grip, no belt off 3 inch box
515 for reps

bent row, no straps no belt 335x10

lat pulls stack for 7 reps
behind neck 150x10

db shrugs 125x20

abs with weight and calves

[7Forty7]

Aight....totally dead and COLD in the gym tonight...hard to train alone, one guy eventually showed up...but thats how it goes.

RACK PULLS 3 inches from deck, with non deadlift bar, crappy knurling, no belt hook grip:

245x3
335x3
425x1
515x1

Add belt, over under grip

700x1
750x1 little stumble at the top, left hip been hurting

SLDL hook grip, no belt off 3 inch box
515 for reps

bent row, no straps no belt 335x10

lat pulls stack for 7 reps
behind neck 150x10

db shrugs 125x20

abs with weight and calves

Strong strong strong. Out of interest, how do you do bent rows? Normal 45 degrees? Been changing my technique slightly lately, and it seems everyone has their own little variations...

[NickSP]

I wanna get in on this shit. How many times a week do you pull? (assuming you go by a 7 day split?)

[Sgt Rock]

My form on rows is pretty loose as the weight will move your upper body around some. There are videos of me on the net from my rows in the Cage 2 years ago (425x5). I pull heavy off the floor usually only once a month, it will go like this usually:

Tusday: heavy squat, speed pulls

Friday: Racks heavy and SLDL

Tuesday: heavy box squat, speed pull

Friday: Racks (lower height) and SLDL

Tuesday: light front squats

Friday: Heavy deads off the floor

I dont always stick to it, I go by instinct, but this is what I have been doing as of late.

[Jewfro]

I dont think too much about that...its automatic. I relax my arms, abs are tight, upper back flat, push heels through the deck. Keep head up. Hope that helps.

Semper Fi
Sgt Rock
USMC

It does, thanks bro.

[Sgt Rock]

I got vids coming....who wants to see it

[hjayss]

I got vids coming....who wants to see it

Bro I would love to see that.

[7Forty7]

I got vids coming....who wants to see it

Bring 'em on! Yes definitely want to see vids.

[brandona]

I got vids coming....who wants to see it

hell yea.....i always love to see a master at work
-b

[BeastofBurden]

did u really have to ask?! of course! haha

[Angst]

I got vids coming....who wants to see it

That's gonna be one bad ass dvd, can't wait til it come out.

[heavyliftin]

a vid would be insane

[Sgt Rock]

Manta ray squats close stance, 2x10 and 1x5 no belt

leg ext
hypers
calves and abs....just tuning up for a heavy pull friday.

[Sgt Rock]

Video Posted

[D-Bomb]

is the video in a separate thread big SGT Rock?

[Sgt Rock]

Right here brothers:

http://forum.animalpak.com/showthread.php?t=2481

[So Fresh 007]

sgt rock and anyone else lifting at the arnold just dropped in to tell u guys that me and a BUNCH of guys from my school are gone be there yellin like a motherfucker for u guys in support train hard and come in and take the win good luck to everyone competing in this competition

[Sgt Rock]

THANKS brother...I lift at 1230pm on Friday, I really would enjoy meeting all of you guys!

[Sgt Rock]

Flat Bench 28 Inch Grip 5x15 Reps
Inc Db 2x10
Machine Sh Press 2x15
Cable Side Raise 1x10
Front Raise 1x10
Inc Db Tri Ext 2x10
Pushdowns 2x10
Inc Db Curl 1x7 Heavy
Cable Curl 1x10 1x20

[Sgt Rock]

DEADLIFT
HOOK GRIP, NO BELT, NO CHALK
245X3
335X1
425X13515X1

ADD BELT, CHALK, SUIT
700 SMOKED IT...suit was tight, barely reached bar, moved this one as fast as I have ever done it.

7?? FOR ONE...CANT TELL YA...WINK


STIFF LEG OFF A 4 INCH BOX, NO BELT, TOTALLY RAW
475X5

BENT ROWS RAW, NO BELT, NO STRAPS
385X10

CHINSX10
LAT PULLS STACK FOR 10 THEN ONE SET OF 10 LIGHTER

REV HYPERS 8 PLATES FOR 15 REPS

DB SHRUGS 125X20

WT ABS

[Sgt Rock]

Ok so I had to train at the commercial Pansy ass gym today. So the bar was whippy....and I had to compete with some jackass doing 225lb shrugs with straps to use the only squat rack.

CLOSE STANCE ASS TO CALVES, RAW

135 2X5
225X5
315X5
405X5

45 DEGREE BACK RAISE
PULL THRUS
WT ABS
CALVES

Good day.

[tek52086]

yeah rock i trained at my school's rec center on monday for my squats. it was so freggin wimpy, so i hear your pain.
cant wait to see how you do in the cage, i cant make it out from jersey so il hope for the video on youtube.
stay healthy and strong

[Sgt Rock]

bench press as chest warmup 2x15 reps
flat db presses 3x10
machine presses 2x10
flat db tri ext 2x12
rope pd 2x12
straight bar curl 2x6 heavy
rope cable hammers 2x10
db preacher (scott) curls 2x7
bench dips 2x25
front raise 1x10
side raise 1x10

DL tomorrow...last one!

[Sgt Rock]

Deadlift, No Chalk, No Belt, Hook Grip, Raw

245x3
245x3
335x3
425x1
515x5 Speed Reps

Db Rows
Lat Pulls
Db Shrugs
Reverse Hypers

Last Pulls Before Showtime! Feeling Very Good

[Sgt Rock]

Ok pew, found my log...thanks big J

FLAT DB PRESSES 3X10
ROPE PUSHDOWNS 3X12
ROPE HAMMER CURLS 2X20
KICKBACKS 2X10
STANDING DB CURLS 2X10
SIDE RAISES 1X10

QUICK WORKOUT, GOOD PUMP

[Sgt Rock]

Light lower body last night, light squats, upper back...abs, nothing major. I arrive in Columbus tomorrow and am going to have dinner with some other pro powerlifters. I am stoked to be going, and hope to see many of you there. Its not a DEMONSTRATION...its an EXPERIENCE....come and let me prove it to you.

Semper Fi
Sgt Rock
USMC