Sgt Rock...The Quest For 805

[Sgt Rock]

It starts this week, stay tuned for the mayhem. I am healing up quick and will be ready to start at the end of the week. I am going to take you from the Cage, to Sin City, where the OLD SCHOOL USPF Naitionals are being held. My friend Eddy Coan will be lifting saturday along with my old training partner Scotty Smith, and I will lift with the other pullers and benchers on Sunday. August 12 is the day I crack the 800 barrier, weighing 242, God willing. Watch it unfold........

[Bombboy]

This gave me chills. Get it done Sgt. Rock, we are all here pulling for ya and looking forward to your progress.

BB

[Dunk]

ahhhh man, thats gonna be sick

[SomeDayI'llBeXL]

Yeah SGT, get that motherfucker. Every post of Rocks I read, I get fucking pumped.

[Anderson33]

if you can pull that off... which you can... HELL YEA MAN

[Big Wides]

this should not be a problem for the sarge, get at it

[Toni69]

if you can pull that off... which you can... HELL YEA MAN

DID YOU JUST SAY IF???? HELL YEA HE CAN!

[SSGTChuck]

We All Know Ya Can Do It Bro...just Go To That Place Deep In Your Mind That People Dont Like To Talk About And Show 805 Who Fuckin Owns It! We All Got Your Back!!!!!

[focused]

DID YOU JUST SAY IF???? HELL YEA HE CAN!

no....all wrong, he's gonna fuckin do it, and he's got all the animals here on the forvm behind him. Sgt. Rock is gonna do some insane lifting!!

[Mr.Totality]

It starts this week, stay tuned for the mayhem. I am healing up quick and will be ready to start at the end of the week. I am going to take you from the Cage, to the dirty south to my crew, the East Coast Clique in Alabama at the hugely popular Riverfest, and insane outdoor contest where I hope to break the world record of 804.5.

we are all there with you. You will certainly nail it

[tek52086]

hell yeah bro. train smart and stay healthy

[The Razorback]

Were can I get some more info on this comp I wouldn't mind taking the trip to check it out.

[Jaymafin]

you got an Army behind you Sarge.

[Sgt Rock]

Ok bros...heres the skinny. I was SOOO PUMPED having my Animal brothers and GySgt Green in my corner in the Cage, that I felt no pain, and tore or completely tore my hammy in the cage, but didnt feel it! Friday night after supper, I could barely walk. I tried to hide it so as not to let down the Animal Legion, and limped around the Cage all Sat and Sunday, when I probably should have been in the ER, I am no wuss, but I promise you I could have cried bros...it was that bad, it was swollen, my lower thighs were almost 30 inches around, way swollen. But hey...thats just how I roll. I knew if I could go 48 hours with no internal bleeding then it wasnt a tear (adductor/hamstring area). So what happens...I wake up 5 days later, (wednesday) and im bleeding from my ass to my knee....BUT....its no biggie! I have a docs appt tomorrow, I may not be able to pull this week, but I will be back, God willing next week, and I know how to train SMART and work around it. Will this effect my quest for 805.....YES....I WANT IT MORE NOW AND WILL APPRECIATE IT MORE! I may take a pic of it for inspiration so you guys can see what Im up against...but beware......I WILL BE BACK ASAP...YOU GUYS MOTIVATE ME!! There was NO WAY I was going to miss hanging with the Animals. I hurt so bad I needed a motorcart at the airport to get home, I could not walk and needed help on and off the airiplanes, I called my doc and he called me crazy, said I should have gone to the ER got some Demerol and rested it all weekend..I said NO WAY BRO!!! He laughed as he knows how I am. I am on the way back bros, I will let you know how the appt goes tomorrow. Thanks for your support, and remember, you can come back from ANYTHING.....trust me on that one!!! If I didnt seem myself on Sat and Sunday in the Cage I apologize, I did my best to hide the pain and tried to sign all the posters and talk to all of you that I could. I promise to double my efforts next year...and you heard it hear first, I will pull the FIRST 800 DEADLIFT EVER IN THE CAGE NEXT YEAR.! Keep in mind bros im just a skinny blue collar guy too!

Semper Fi
Sgt Rock
USMC

[Fury317]

Thats too bad Sarge. Im sorry to hear that about your hammy. I was there all weekend and you must have fooled me, as I saw no limp brother, but i guess thats just because you are truly a fucking ANIMAL in every sense of the word. Everyone is in your corner and wishes the absolute best. Good luck with everything!

[eblnyc]

youll do it! 800 lb deadlift! fuck ya! that would be awesome to see! mind over all!

[J-ROCK]

You'll have it soon, you're a deadliftin machine. Motivating as hell watching you lift in the cage and it was awesome working with you. I get your bloody socks though...

J-ROCK

[hjayss]

I feel bad not being there now you did that lift to get the crowd going and I know just by the look on your face all the time that you are an intense guy. You love the energy from the crowd but happy recovery bro can not wait to see you back posting those amazing lifts.

[Jaymafin]

thats fucking hardcore.

[widdlewade44]

Sorry about the injury Sgt Rock, but you are the man!

Good luck with the appt and healing up. You're gonna blow away 800 and 805. We're in your corner!

Kevin
widdlewade44

[Cheko]

You know everyone here is "pulling" for you!

[nawaaz]

Hats off for being able to stay with the pack through the injury Sarge. Quick Recovery, and I just know you're gonna be tighter and badder than before!
The numbers will just fall down, and it's gonna be real intense!

nawaaz

[Toni69]

You are truly capable of more than you know...“The spirit is the true self. The spirit, the will to win, and the will to excel are the things that endure"...you have the courage, desire and motivation to continue...no obstacles stand in your way..this, I admire about you.

[brandona]

LIke a kid at christmas.....sorry to hear about your hammy....heal well and pull the hell out that 805.....will be awsome.....
-B

[Sgt Rock]

J Rock the pleasure was all mine, Toni....you motivate me, and you know this, I truly enjoy corresponding with you..your an Animal...yet a total woman. Guys you ALL motivate me! UPDATE:

Got back from the doc...Torn ADDUCTOR??!! Dont ask how, conventional DL...doc said my adrenaline was so high from the AWESOME crowd that I didnt feel it, that means YOU GUYS ROCK! Im bleeding all the way down, which means I am healing. I am doing upper body tomorrow. I can do Rack pulls and all upper body stuff. All I cant do is squat but I will work around it and will log the journey. I hope it motivates at least one, then it will be worth putting it in writing. I am in severe pain, if you could see the injury, you would think a comeback may take a while, I am going to come back NOW. I can do Racks above the knee, hypers, shrugs, cable rows, chins, that will get my DL moving. THank you to ALL OF YOU...a heart felt THANK YOU. When things are going well it seems we all have many friends, when things get rough you find your true friends....this may be the freaking internet, but for me and my Animal bretheren, please believe me when I tell you that WE CONSIDER YOU FAMILY...if you stopped by the Cage you saw it first hand. Thanks again, God bless, follow my journey, Im on the way back, thanks to YOU and Gods good graces.

Semper Fi

[Powerfreak]

J Rock the pleasure was all mine, Toni....you motivate me, and you know this, I truly enjoy corresponding with you..your an Animal...yet a total woman. Guys you ALL motivate me! UPDATE:

Got back from the doc...Torn ADDUCTOR??!! Dont ask how, conventional DL...doc said my adrenaline was so high from the AWESOME crowd that I didnt feel it, that means YOU GUYS ROCK! Im bleeding all the way down, which means I am healing. I am doing upper body tomorrow. I can do Rack pulls and all upper body stuff. All I cant do is squat but I will work around it and will log the journey. I hope it motivates at least one, then it will be worth putting it in writing. I am in severe pain, if you could see the injury, you would think a comeback may take a while, I am going to come back NOW. I can do Racks above the knee, hypers, shrugs, cable rows, chins, that will get my DL moving. THank you to ALL OF YOU...a heart felt THANK YOU. When things are going well it seems we all have many friends, when things get rough you find your true friends....this may be the freaking internet, but for me and my Animal bretheren, please believe me when I tell you that WE CONSIDER YOU FAMILY...if you stopped by the Cage you saw it first hand. Thanks again, God bless, follow my journey, Im on the way back, thanks to YOU and Gods good graces.

Semper Fi

Hey Brother,
I honestly did not think you tore anything, sorry to hear that ya did. I popped an adductor last year at nationals, if you are anything like me and with a little luck you will heal up pretty quick, I was back squatting in less than a month.
My leg already feels better from this weekends episode, scheduled to squat this sat.

Goodluck Brother and get better soon

[G Diesel]

J Rock the pleasure was all mine, Toni....you motivate me, and you know this, I truly enjoy corresponding with you..your an Animal...yet a total woman. Guys you ALL motivate me! UPDATE:

Got back from the doc...Torn ADDUCTOR??!! Dont ask how, conventional DL...doc said my adrenaline was so high from the AWESOME crowd that I didnt feel it, that means YOU GUYS ROCK! Im bleeding all the way down, which means I am healing. I am doing upper body tomorrow. I can do Rack pulls and all upper body stuff. All I cant do is squat but I will work around it and will log the journey. I hope it motivates at least one, then it will be worth putting it in writing. I am in severe pain, if you could see the injury, you would think a comeback may take a while, I am going to come back NOW. I can do Racks above the knee, hypers, shrugs, cable rows, chins, that will get my DL moving. THank you to ALL OF YOU...a heart felt THANK YOU. When things are going well it seems we all have many friends, when things get rough you find your true friends....this may be the freaking internet, but for me and my Animal bretheren, please believe me when I tell you that WE CONSIDER YOU FAMILY...if you stopped by the Cage you saw it first hand. Thanks again, God bless, follow my journey, Im on the way back, thanks to YOU and Gods good graces.

Semper Fi

You are a true warrior Rock... Heal fast and blast that upper body in the meantime. God bless bro. Peace, G

[J-Dawg]

It starts this week, stay tuned for the mayhem. I am healing up quick and will be ready to start at the end of the week. I am going to take you from the Cage, to the dirty south to my crew, the East Coast Clique in Alabama at the hugely popular Riverfest, and insane outdoor contest where I hope to break the world record of 804.5.

You are the fucking man Sarge, I can't wait to see you beat the World Record. I know you've got it in you. Get it done bro.

[JUGGERNAUT]

great pull at the cage bro! Yeah, I keep a low profile but saw it..

[TufffGuY]

definition of animal right there, kick ass Rock, were all behind you

[k1usa]

great to read your words....and I agree...what a wonderful family this is...we all care...all train hard...and all share the pain and glory of what we do....my hat off to you big time...heal up...and know...Im in your corner....

[Dunk]

Hey best of luck in the recovery!!! We'll be waiting for the return

Dunk

[Joff the Beast]

Heal fast man, you are so close of breaking the world record. You inspire me !

[SDR]

Wish you well on your recovery Sgt.Rock & hope you nail that record. All the best to you. Meanwhile I'll be reading all the articles/posts you made and try setting my own Personal bests on the deadllift.

[Sgt Rock]

Ok..so I set up rehab for next wed. Dont you hate when they try to make AN ATHLETE A PATIENT? I called up the rehab folks and stated I had a show first week of June. They were like..."Lets get you to walk first" im like..UM NO..IM A PAYING CUSTOMER, LETS START WITH THE CONTEST IN WHICH IM GOING TO -ULL 805 AND WORK BACKWARDS TIL NOW. Im an ATHLETE NOT A PATIENT. So I can almost walk now without haning onto something, and I have to work 13 hour night shifts all weekend so just in time. Im doing some upper body tomorrow so its GAME ON. I have every set and rep written down for my journey, and I will certainly share it with my brothers and sisters here. So I write this entry as a reminder to self, and you...im sitting here, bruised from my ass to my calves, barely walk, certainly cant DL or squat or even tie my shoes, and I consider myself on pace for a world record DL of 805 in 11 weeks. Let the fun begin....SEMPER FIDELIS.

[hjayss]

We know how much you love them deads sgt you probably sleep in that stacnce lol. Agoog break for you cant wait to see you back on top of your game bro. Speedy recovery god bless.

[SomeDayI'llBeXL]

Just wanted to wish you good luck on that recovery. Fucking rehab people, sometimes, they just crack me up.

Good Luck Sgt

[mark]

Good luck Sgt.


-mark

[king1]

Sgt Rock you are insane in the best sense of the word. I couldnt imagine tearing anything in my leg and talk about rack pulls the next week!. Obviously your gonna get 805 with that attitude. Wish you a speedy recovery and many more heavy pulls

[Sgt Rock]

Ok bros...went to rehab. She was actually OK..NOT GREAT...BUT OK. Did a bunch of strength and flexibility tests, key was getting 15 solid minutes of EMS in, that was key, and had two women massage me for a 15 more minutes...it was tough lol. I have a torn adductor and traumatized my patella and distal hamstring...so bottom line...im going to train right now! Upper body today, lower body for first time on Friday. I will be doing DLs next week or week after, which puts me on pace for my show. Thanks to all that believed in me. She stated that the mass I have accumulated really helped minimize the injury and will speed up the rehab. I have to start stretching...which I despise but I will do it. Im on the way back...stay tuned.

Semper Fi

[Toni69]

I went to see my physical therapist for 2 bulging disks in my low back 2x and gave up. The first time, she did all those tests..stretching, touching, questions...yea, yea..fine. I went back, second time...same shit..she did absolutely nothing. I never went back! I waited a month for that?

I hope your experience is way better than mine. I just worked around the pain until it went away. Your injury is more serious with alot more at stake...so I really hope she treats ya right...or else! LOL...hang in there...your hard as a rock..you will be fine!

[irondoc]

Sarge, what an inspiration-I have been working around a partially torn rotator cuff, reading your recovery makes mine feel like a paper cut! God bless, heal fast and kick some ass!

[brandona]

Sarge, you are the man....Fuck brother, nothing left to say....
-B

[Big Jawn]

Shoot us an update when you get the chance bro, what doesn't wreak yah makes yah stronger.

[Toni69]

I just read your posts again...dont know how I missed this one:

"Toni....you motivate me, and you know this, I truly enjoy corresponding with you..your an Animal...yet a total woman."

How beautiful! Thank you..I am so touched. And you must know I think the world of you and I know you will conquer and get past this. I see it like this SGT Rock, "The greater the obstacle, the more glory in overcoming it" (Moliere).

[AU_Lifter]

Sorry to hear about your speedbump on the way to your goal. I'm with you all the way and whole heartedly believe that whatever you put your mind to you can achieve! I know you have what it takes, so take your time to heel and then let the Animal loose!

[excessive endorphins]

your HUGE MOTIVATION for me on this site,as i plan on pulling around 700 in years to come..deadliftng is pasion for me,i love it,but cmon bro...get better quick...!!

no pain no gain right? ull come back with a vengeance.
BTW
anyone know how much sarge weighs??????

[excessive endorphins]

hmm i looked rocks 220-230ish i believe

[Sgt Rock]

Ok it was a ground breaking day for Sgt Rock. Keep in mind my doctor gave me crutches and my rehab doc told me I would probably not squat for a month or more:

SQUAT 2X10 EACH WIDE AND CLOSE WITH 135
I reached parallel with the narrow stance, which is huge for me right now

REV HYPERS 3X15
CALVES
LEG EXT
ABS

Im on the way back, light pulls later this week, will start adding weight on next week!

FYI I was around 220 at the Arnold, 230ish now.

Semper Fi

[BIG45s]

Grats...glad to see you back at it.



Peace


BIG45s

[excessive endorphins]

dont worry,ur an animal ull come back btr the ever..
btw thx for helpin with my dl quest

[Sgt Rock]

Ok a messed up week, worked some very long hours over the weekend. Im now officially BAAAAACK.

SMITH INCLINE 5X10
CLOSE GRIPS 3X5
DB CURLS 3X7
CABLE CURLS 3X10
HAMMERS 3X7

[Toni69]

Ok it was a ground breaking day for Sgt Rock. Keep in mind my doctor gave me crutches and my rehab doc told me I would probably not squat for a month or more:

SQUAT 2X10 EACH WIDE AND CLOSE WITH 135
I reached parallel with the narrow stance, which is huge for me right now

REV HYPERS 3X15
CALVES
LEG EXT
ABS

Im on the way back, light pulls later this week, will start adding weight on next week!

FYI I was around 220 at the Arnold, 230ish now.

Semper Fi

your just amazing! that's all I can say...speechless.

[Sgt Rock]

Toni...per earlier conversation...YOU ROCK GIRL!

OK...thats right...STIFF LEG DEADLIFTS, at the pansy gym which means no belt, no chalk...thick bar

worked up to 405 2x5, I have done way more but you gotta start somewhere, not bad after a torn adductor, I will take it.

bent rows no straps 315 2x5

cable rows stackx6
drop five platesx10

lat pulls 6 sets various grips

db shrugs 2x20

Im quite happy with this one.

[excessive endorphins]

sarge u freekin rock!! nothin stoppin u bro ur a damn beasst!~!!

[Vinny]

Toni...per earlier conversation...YOU ROCK GIRL!

OK...thats right...STIFF LEG DEADLIFTS, at the pansy gym which means no belt, no chalk...thick bar

worked up to 405 2x5, I have done way more but you gotta start somewhere, not bad after a torn adductor, I will take it.

bent rows no straps 315 2x5

cable rows stackx6
drop five platesx10

lat pulls 6 sets various grips

db shrugs 2x20

Im quite happy with this one.

Sgt....how is that healing up?

[Big Wides]

Toni...per earlier conversation...YOU ROCK GIRL!

OK...thats right...STIFF LEG DEADLIFTS, at the pansy gym which means no belt, no chalk...thick bar

worked up to 405 2x5, I have done way more but you gotta start somewhere, not bad after a torn adductor, I will take it.

bent rows no straps 315 2x5

cable rows stackx6
drop five platesx10

lat pulls 6 sets various grips

db shrugs 2x20

Im quite happy with this one.

good job rock, seems like you'll be healed in no time

[Sgt Rock]

Thanks guys..VInny the tear is healing up so fast its scary, I TOTALLY ENDORSE EMS MACHINES! That and hard massage really made the difference, going from not being able to walk to a full squat with 135 and full range deads, its a small miracle for me, and I WILL NEVER take my health for granted. Vin I will be in NYC this summer doing a seminar, we gotta hook up and train, who wants to join us?

[Toni69]

I will be around you know! LOL Staying an extra week after my show June 2.
Hey, so glad to hear your feeling better...I knew you would be sooner than later. ;)

[brandona]

Thanks guys..VInny the tear is healing up so fast its scary, I TOTALLY ENDORSE EMS MACHINES! That and hard massage really made the difference, going from not being able to walk to a full squat with 135 and full range deads, its a small miracle for me, and I WILL NEVER take my health for granted. Vin I will be in NYC this summer doing a seminar, we gotta hook up and train, who wants to join us?


That would be way sick....get the puke bags out for that one.....glad to hear you are healing so fast Sgt..
-B

[Vinny]

Thanks guys..VInny the tear is healing up so fast its scary, I TOTALLY ENDORSE EMS MACHINES! That and hard massage really made the difference, going from not being able to walk to a full squat with 135 and full range deads, its a small miracle for me, and I WILL NEVER take my health for granted. Vin I will be in NYC this summer doing a seminar, we gotta hook up and train, who wants to join us?


ok, pm me when your comming in.....i compete in pittsburgh july 21st.

[Sgt Rock]

Did some upper body before work yesterday, today did the following, keep in mind I am super glad to be able to reach below parallel, and have only been walking for a week or so:

CLOSE STANCE POWER DL SQUATS (DONE VERY NARROW, TOES OUT, 3 INCHES BELOW PARALLEL ALWAYS RAW WITH NO BELT)

225 5X5

LEG EXT

CALVES AND ABS

WILL ADD ONE PLATE EACH WEEK UNTIL 415 5X5 THEN TAKE SMALLER JUMPS.

On a side note, I have 20 weeks until next show, it looks like I wont be doing a show in the south in June, so my total focus is on the Senior National Deadlift Championships in August, I will go over 800 in the deadlift that day, and will be coaching Eddy Coan the day before I lift for his LAST SHOW EVER.

Semper Fi
Sgt Rock
USMC

[Big Wides]

way to go rock, you've got a soild plan laid out, keep it up

[NickSP]

Some sick shit Rock...some sick shit...awesome. And hell actually training with you would be fucking insane...it'd be an honor, I'll be in southern CT so let us know when you plan on hittin up NYC! I swear I wanna DL every time I read your shit and I'm getting more and more into it every week I pull, teach me the ways of the dead Sarge haha

[Powerfreak]

Thanks guys..VInny the tear is healing up so fast its scary, I TOTALLY ENDORSE EMS MACHINES! That and hard massage really made the difference, going from not being able to walk to a full squat with 135 and full range deads, its a small miracle for me, and I WILL NEVER take my health for granted. Vin I will be in NYC this summer doing a seminar, we gotta hook up and train, who wants to join us?

Hey Brother,
let me know when you will be around town and I will try and get there.

[Sgt Rock]

Power freak you got it!

OK...first time deadlifting one hundred percent since the ARNOLD CLASSIC! I gotta give myself a very small pat on the back....try pulling off a 4 inch box and you will see how humbling it is!

ALL PULLS OFF 4 INCH BOX, NO BELT, NO STRAPS, NO WHINING, NO SISSIES IN THE GYM....ALL HOOK GRIP, REGULAR SNEAKERS

225X3
315X3
405X1

515X5 !!! ALL DEADSTOP REPS.. I WILL TAKE THIS ALL DAY LONG....IT WAS SMOOTH AND EASY, BODYWEIGHT 229 OR SO...STILL GAINING TO 250

SLDL OFF 4 INCH BOX, HOOK GRIP
425X5

BENT ROWS
245X10

CHINS
LAT PULLS
REVERSE HYPERS
DB SHRUGS
ABS
CALVES

PROTEIN SHAKE NOW ON THE WAY OUT FOR STEAK DINNER

SEMPER FI

IF YOU DONT DEADLIFT......THEN YOUR NOT REALLY LIFTING!

[brandona]

Damn Sarge, no doubt you heal fast and heal well...True insperation...off a 4" box ?!?!?! damn....you are the man...

-B

[Iron Buster]

thats dirty Rock...thats dirty! haha. solid stuff SGT.

[Risk]

Does the Reverse Hyper you use have a chain holding the weight to swing it, or is it one of those professional gym style ones, Rock?

[Sgt Rock]

Our reverse hyper is the real good model, I love it. Did some reg upper body workouts this week, todays workout was like this:

Ok, so after hearing legendary Joe Ladnier talk at the Arnold about the GREAT deadlifter from GA, Buddy Duke, I tweaked my rack dl training a bit. I have never been a HUGE fan of it as I always get myself in an unrealistic anatomical position for the lift. To help stop that and make the lift more "real", Buddy used to use railroad ties to put the weight ON TOP OF. So as luck would have it....we had some at the private gym I train at. We measured them out at 4.75 inches, simple wooden blocks are what they are. This puts the bar well below the knee. So we will call them BLOCK RAISED DEADLIFTS, BRD'S:

BRD: HOOK GRIP, NO BELT

245X3
335X1
425X1
515X1
ADDED BELT, OVER UNDR GRIP, USED CHALK
700X1 SMOKED IT...COULD HAVE DONE 3 WITH EASE
I JUST WANTED TO FEEL THESE OUT, IT GIVES YOU THE BEND IN THE BAR, FEELS LIKE A REAL DEADLIFT, I WILL STICK WITH THESE OVER RACKS FOREVER.

TWO ARM DB BENT ROWS 3X7
LAT PULLS 3X7
REV HYPERS 3X12
DB SHRUGS 2X20
HAD AN APPT TO GET TO SO HAD TO GET OUT OF DODGE, ALL IN ALL A GREAT WORKOUT, LOOK FOR AN 810 PULL OFF THE BLOCK FOR ME BEFORE THIS CYCLE ENDS.

SEMPER FI

[Sgt Rock]

Nick its guys like you that make me want to continue to write, and inspire, thank you for your kind words, and I certainly will post when I do my seminar in NYC, keep pullin!

Semper Fi

[Toni69]

You are surely back with a vengenance! Lookin' amazing! Strong, solid, just kick ass! I bet when you walk into the gym the guys are like "Make a Hole!"....yea? LOL

[Sgt Rock]

LOL...actually, we have a deal at the gym I lift at...its a private facility, we all get disprespected equally...lol. BUT...when the DL bar gets loaded...its ALL biznass!

[NickSP]

You are surely back with a vengenance! Lookin' amazing! Strong, solid, just kick ass!

Definitely. And yeah DL's off a box are hell, I tried some SLDL's off a box a few weeks ago. As my first time I probably should have used a shorter box, but oh well...and you're right, man is that shit humbling. I've got these couple cuts on my leg that didn't stop fucking bleeding through my sweats last week AND now there's a hole in em so I'm actually getting shin guards for back day, and I've finally got some fuckin chalk coming in, I figure I'm only gonna use straps for my last set from now on...can't fuckin wait til Monday. Once again, great numbers and thanks for the inspiration Rock

[excessive endorphins]

Definitely. And yeah DL's off a box are hell, I tried some SLDL's off a box a few weeks ago. As my first time I probably should have used a shorter box, but oh well...and you're right, man is that shit humbling. I've got these couple cuts on my leg that didn't stop fucking bleeding through my sweats last week AND now there's a hole in em so I'm actually getting shin guards for back day, and I've finally got some fuckin chalk coming in, I figure I'm only gonna use straps for my last set from now on...can't fuckin wait til Monday. Once again, great numbers and thanks for the inspiration Rock

wear shorts..let it bleed...
drop the straps for good..i just started using chalk and im hooked..

[tek52086]

rock you are truely an inspiration to me being a fellow 220'er.
keep rippin those wheels

- tom

[Sgt Rock]

Today went and squatted at the commercial pansy gym, no belt, raw and deep, just getting back into it, slowly testing the adductor:

135 2x5
225x5
350 2x5

LEG EXT 3X20
LEG CURL 2X20
CALVES AND ABS HEAVY

[Iron Buster]

lol shit rock no belt...that would've crushed the hell outta my back. Well thats solid dude. keep it raw and beastly my friend

[Sgt Rock]

Thanks bros, this week I had to do all upper body in one workout so it went like this:

INC DB 4X10
HIGH INC FLIES 3X10
DB SIDE RAISE 3X7
DB SH PRESS 2X10
INC DB TRI EXT 3X7
PUSHDOWNS 3X7
INC DB CURL 2X7
ONE ARM CABLE CURL 3X7

[Sgt Rock]

I was originally planning on pulling 5-6 weeks in a row, and taking one off from pulling, but I am alot stronger this early in the cycle than I had planned, so I am taking the 2 on 1 off approach that has ALWAYS given me fab results. I will also add that many lifters will do well doing a max pull movement only once per month, but I am certainly built to DL (wingspan of a 6'3 or 6'4 fella) and have years of solid DL work behind me. So two weeks ago I pulled off the box, last week I did my version of rack pulls, so this week it was a new excercise for me. Safety Squat Bar (SSB) Gms. Let me tell ya....I wont go back to reg GMs for a long time, it is EXACTLY what I was looking for, and I consider myself weak at this so I will be attacking it in the near future:

SSB GMS WARMUP AND THEN
242 5X5 TO GET THE FEEL
I NEED TO GET TO 4 PLATES ON THESE, RAW NO BELT

2 ARM DB ROWS 3X7
LAT PULLS 5X7
REV HYPERS 3X10
DB SHRUGS 2X20
HAD AN APPT I COULDNT MISS SO THAT WAS IT....BUT IT WAS A PRODCUTIVE WORKOUT, WOULD ORDINARILY DONE SOME ABS AND CALVES BUT HAMMERED THEM EARLIER IN THE WEEK SO NO PROBS.

[Sgt Rock]

Ok so you guys got nothing to say until I get up there heavy?.....wait til next week (wink)

[brandona]

Ok so you guys got nothing to say until I get up there heavy?.....wait til next week (wink)

Shit, we're in trouble now...

-B

[Pokoritel]

Hey Sgt Rock how are your hamstrings? Getting better? Cause I remember you said you got injured in that area.

[Maharg]

"Safety Squat Bar (SSB) Gms. Let me tell ya....I wont go back to reg GMs for a long time"

I am sorry but what are Gms? i thought i knew most gym lingo but i have never heard of these.

[Big Jawn]

"Safety Squat Bar (SSB) Gms. Let me tell ya....I wont go back to reg GMs for a long time"

I am sorry but what are Gms? i thought i knew most gym lingo but i have never heard of these.

Good morning's

[Maharg]

Ohhh jeez i have done good mornings just never heard of the short term for them. Feel a bit of the fool.

[Sgt Rock]

Thanks for the kind words bros...I blew out my adductor but back at full speed now.

[Iron Buster]

good stuff rock, but what the hell is an adductor?! lol

[Toni69]

Ok so you guys got nothing to say until I get up there heavy?.....wait til next week (wink)

Shit Sarge, you get props if just stand there for God's sake! Your lifts are always impressive and with an injured adductor at that! You constantly demonstrate dedication, perserverence, heart and a strong desire to succeed. These characteristics make you great...a great athlete and a champion! When I train, I train very hard and I look to train with people who have that level of dedication. I depend on that from you and everyone else here.

YOU ROCK SGT ROCK!

[tek52086]

haha no way sarge we'l show you respect day in and day out. check out my log sometime brother.
heal up and stay strong

[Sgt Rock]

thanks guys and my gal big T! I just needed a little boost thats all....you guys help motivate me, thank you.

[RedIron 392]

Howdy Sarge,been doing your dead routine. I'm still in the SLDL part. You,Power Freak and the others have got me thinking about getting back into Powerlifting after being out of it for 25 years. A lot has changed since then.

Max DL Suit,HD Erector Shirt and HD Grove Briefs-$226.00
Motel and Gas to and from Event-$100.00
Dead Lift Entry-$25.00
Winning a $20.00 Trophy-Priceless??? WTF

Stay tuned

[Sgt Rock]

Hope to see you back bro!

[Sgt Rock]

Ok short training week...yeah I work alot, so I am doing a 3 day in a row split this week, today was upper back, I am squatting and pulling same day, on friday.

Today was quick upper back stuff:

Lat pulls 4 sets
db rows 3 sets
machine rows 3 sets

very good pump, didnt want to over do it as I am pulling heavy on friday.

[Sgt Rock]

Two blown pecs and a torn bicep and Im still flat benching..I must be crazy. 28 inch grip and light weights:

5x10 flat bench
side raises
front raises
db tri ext
db curls

tomorrow heavy pulls

[RedIron 392]

Two blown pecs and a torn bicep and Im still flat benching..I must be crazy. 28 inch grip and light weights:

5x10 flat bench
side raises
front raises
db tri ext
db curls

tomorrow heavy pulls

Crazy is o.k.,it's the insanity we have to watch for.

Later

[brandona]

Two blown pecs and a torn bicep and Im still flat benching..I must be crazy. 28 inch grip and light weights:

5x10 flat bench
side raises
front raises
db tri ext
db curls

tomorrow heavy pulls


Damn Sarge, the unstoppable powerlifter...good stuff...

-B

[Toni69]

Two blown pecs and a torn bicep and Im still flat benching..I must be crazy. 28 inch grip and light weights:

5x10 flat bench
side raises
front raises
db tri ext
db curls

tomorrow heavy pulls

Hmmmm, what will it take for me to get you to rest? Do you ever rest with this crazy ass training you do and all your hours working as well?
Your surely a shark...like myself...to constantly move foward, you just gotta keep on swimming. Always looking great SGT Rock..you know I luv ya!

[Sgt Rock]

Back at ya guys! Big T...my girl...much love. Today is my day. I woke up early...for me, 8am ( I work 15 hour nights), and its sunny.....and its dl day, stay tuned, the eggs are boiling, time to get ready.

[G Diesel]

Back at ya guys! Big T...my girl...much love. Today is my day. I woke up early...for me, 8am ( I work 15 hour nights), and its sunny.....and its dl day, stay tuned, the eggs are boiling, time to get ready.

Rock... You're a fucking warrior bro. Keep doing your thing to inspire. "Whatchu know about that?" Peace, G

[Sgt Rock]

Big G in the hizzy! ALWAYS a welcome presence on my threads....Big G knows about that!!!

Ok so it was 70 DEGREES TODAY! I went to the gym early and got er done.

Still working the squat up from the torn adductor, went rock bottom with a 55 lb bar on the monolift:

145 2x5
235x5
325x5
375x5
ALL RAW NO BELT

DL OFF A 4.75 INCH BOX (BETTER VERSION OF RACK PULLS)
RAW AND HOOK GRIP NO BELT

245X3
335X3
425X1
515X1 REG GRIP
ADDED BELT (I DONT RECCOMEND TAKING JUMPS LIKE THIS BUT I HAVE DONE IT FOR YEARS)

725 SMOKE SHOW....RIDICULOUS, Im back on track for certain now

REV HYPERS
DB SHRUGS
WT ABS
CALVES
DONE

Semper Fi!!

[brandona]

Big G in the hizzy! ALWAYS a welcome presence on my threads....Big G knows about that!!!

Ok so it was 70 DEGREES TODAY! I went to the gym early and got er done.

Still working the squat up from the torn adductor, went rock bottom with a 55 lb bar on the monolift:

145 2x5
235x5
325x5
375x5
ALL RAW NO BELT

DL OFF A 4.75 INCH BOX (BETTER VERSION OF RACK PULLS)
RAW AND HOOK GRIP NO BELT

245X3
335X3
425X1
515X1 REG GRIP
ADDED BELT (I DONT RECCOMEND TAKING JUMPS LIKE THIS BUT I HAVE DONE IT FOR YEARS)

725 SMOKE SHOW....RIDICULOUS, Im back on track for certain now

REV HYPERS
DB SHRUGS
WT ABS
CALVES
DONE

Semper Fi!!


725 of a 4-3/4" box!?!?!!?!? Sick Sarge...Are we sure you're human? That's awsome....had to push my mouth shut, jaw just hit the floor....

-B

[Sir J-Werk]

Ooh Rah! Fricken Outstanding Marine!

Stay Strong, stay Focused, stay Animal!
Respect.

[Big_Zigga]

Sounds like that was a hell of a lift. I'm coming back from an injury and was able to pull 405 for ten solid reps off the floor and that was my signal that I was on the right track. Those days are amazing and they let you know that you are still alive.
Keep this going ROCK I'm rooting for ya!!!!

[Sgt Rock]

My knees have been killing me...nothing new, so I am squatting and pulling same day to
relieve some of the stress. Tried to squat yesterday but no way....today did:

ROW MACHINE 5 SETS
LAT PULLS 5 SETS
DB ROWS 3 SETS
HEAVY ABS AND CALVES

Semper Fi

[Sir J-Werk]

Hey Brother you just keep on keepin' on! You still continue to inspire Sgt!

Stay Strong, stay Focused, stay Animal!
Respect.

[Sgt Rock]

Thanks bro...tomorrow its upper bod, chest, delts and arms all in one shot, then some HEAVY pulling on friday, squatting before.....its a killer workout, stay tuned! Im going to be standing on the block, and pulling dead stop reps, no belt, five rep sets.

Semper Fi

[brandona]

Thanks bro...tomorrow its upper bod, chest, delts and arms all in one shot, then some HEAVY pulling on friday, squatting before.....its a killer workout, stay tuned! Im going to be standing on the block, and pulling dead stop reps, no belt, five rep sets.

Semper Fi


Can't wait for class to begain..Like Sir J said, you always inspire...I'm going to step up and give your old school routine a spin, starting with the SLDL cycle 1st...I'll let you know how I do....

-B

[Pokoritel]

Thats awesome Sgt.Rock, 725 lbs. Sounds like your back on track. I cant wait till you hit an 805 lb deadlift.

[Sgt Rock]

AS promised....

Squats no belt and deep
145x5
145x5
235x5
325x5
400x5

DEADLIFT STANDING ON A 2.5 INCH BOX, NO BELT, NO STRAPS, HOOK GRIP!

225X3
315X3
425X2
565X5.....YEAH THATS RIGHT BABY!!! EASY!!!

DB SHRUGS 3X20
REV HYPERS 5X15

VERY HAPPY WITH THIS ONE

SEMPER FI

[brandona]

AS promised....

Squats no belt and deep
145x5
145x5
235x5
325x5
400x5

DEADLIFT STANDING ON A 2.5 INCH BOX, NO BELT, NO STRAPS, HOOK GRIP!

225X3
315X3
425X2
565X5.....YEAH THATS RIGHT BABY!!! EASY!!!

DB SHRUGS 3X20
REV HYPERS 5X15

VERY HAPPY WITH THIS ONE

SEMPER FI

The Man of Steel..Brother and Sisters...565x5 off a box? That's some heavy duty shit...Sick workout Sarge...

-B

[Sgt Rock]

FLAT BENCH 4X10
INC DB 3X7
STRAIGHT BAR CURLS 2 SETS
INC DB CURLS 2 SETS
HAMMERS 3 SETS

Semper Fi

[Sir J-Werk]

Hey Sgt, hows that bench coming along for you?

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

Yea Sarge, we care about all your lifts...not just you mighty deads....

-B

[Sgt Rock]

Its coming slow....im just glad to be able to get a full range of motion after all the injuries. I am VERY lucky. Believe it or not, I LOVE to bench! Even after two pec tears I still love to get on the bench and push up some weight. I still do all 3 lifts, but focus on what God made me best at. Thanks guys.

Semper Fi

[Sir J-Werk]

Glad to hear it Sgt.... Keep givin' it hell Devil Dawg!

Stay Strong, stay Focused, stay Animal!
Respect.

[Pokoritel]

Hey Sgt. Rock I was just curious what is your best deadlift?

[Sgt Rock]

Best so far.....which will change in August is 765@229, 733@220, and 600x10 deadstop reps, raw with a hook grip at 227 at the Mullins Center. I have done triple bodyweight or better in 6 weight classes thus far.

Semper Fi
Sgt Rock
USMC

[excessive endorphins]

rock ur a maniac and my BIGGEST inspiration to deadlift,sadly enough i missed my 500 this past monday..i printed out a few of ur posts and ur articles...i plan on re reading them till im pulling numbers like you!!!

805 is gna be nothing man

[Sgt Rock]

Brother 500 was only TEMPORARILY out of your grasp, regroup, fire back...and you will get it bro, please keep us posted on that too.

Semper Fi

[Pokoritel]

Best so far.....which will change in August is 765@229, 733@220, and 600x10 deadstop reps, raw with a hook grip at 227 at the Mullins Center. I have done triple bodyweight or better in 6 weight classes thus far.

Semper Fi
Sgt Rock
USMC

That is awesome, and you inspire me so much to beat my own record for the deadlift. I think I saw a video of you doing the 600 x 10 that was a cool video.

[excessive endorphins]

yeah man dont worry,i think my prob was i was pullin heavy 5 sets reps....im gna drop it down to 2 rep sets or even explosive singles..dont got a cage to do rack pulls out of though...and thats my trouble area..any ideas?

[LegDay_UKIGS]

Keep it up Rock... nice numbers

[Sgt Rock]

Find two even pieces of wood, around 4-5 inches high, and put the weight ON TOP OF it.

Semper Fi
Sgt Rock
USMC

[excessive endorphins]

wood?

haha at my local preppy ymca thats gna be next to impossiblei do bench dips ppl think im crazy,i may try to get some in school this coming week..i might just dl in school....search Jonathan Dayton & theres alot of pics

[Sgt Rock]

Use a step up for aerobics then...one on each side, just reinforce it. Take 3 45 plates, stack them and put a piece of rug on top...be creative.

Todays workout delts and triceps:

SIDE RAISE
DB SH PRESS
FRONT RAISE
EACH 3 SETS

BB SKULLCRUSH
PUSHDOWNS
ONE ARM DB OVERHEAD
3 SETS EACH

STANDING ABS
LEG UPS
3 SETS EACH

Semper Fi

[Sir J-Werk]

Sgt,

If you don't mind me askin', do you prefer BB Skullcrushers or EZ Bar Skullcrushers? Is there a difference besides the grip? ... Anyway, looks like you put in another grind house day in the weight room. Way to push!

Stay Strong, stay Focused, stay Animal!
Respect.

[Sgt Rock]

I prefer the straight bar without question, or ez bar, over dumbells, but I do enjoy both and use both, but not in same workout. I dont have the huge volume of some workout logs you may read, but I can assure you the intensity is there....always remember this brothers:

YOU CAN TRAIN HEAVY, OR YOU CAN TRAIN LONG, BUT YOU CAN'T TRAIN LONG AND HEAVY.

Semper Fi

[Sir J-Werk]

Thank you Sgt.

Stay Stong, stay Focused, stay Animal!
Respect.

[hjayss]

Can not wait to see the amazing post of 805 video would be even more impressive we know you will rock that shit bro...

[Sgt Rock]

This was my light pulling week, just enough to keep my pulling muscles tight and keep my groove. I have found every 3-4 weeks if I force myself to do this I can keep longer gains without going stale. In my heart I want to pull heavy every week, but once you start doing triple bodyweight plus your body just doesnt recover as fast, hence a light week......by neccessity:

SAFETY SQUAT BAR (SSB) SQUATS 3X10
SSB GOOD MORNINGS (GREAT MOVEMENT) 3X10
ALL LIGHT AND STRICT

LAT PULLS
MACHINE ROWS
CALVES
ALL 3 SETS EACH
THATS IT.....TAKING IT EASY MAKES YOU HUNGRIER FOR THE NEXT HEAVY DAY, NEXT WEEK IS HEAVY BOX PULLS WORKING UP TO 750 RAW, AFTER HEAVY SQUATS.

SEMPER FI

[Sgt Rock]

Upper back, calves abs today, am doing this day on Tuesday as opposed to wednesday so I can hit it a bit heavier, am going to push these weights up every week:

Chins to stretch

FRONT LAT PULLS STACK FOR TEN REPS
down set for 10 reps

MACHINE ROWS STACK FOR TEN REPS
down set for 10 reps

DB ROWS 2X10

Heavy calves and abs

Hypers 3x25

Heavy enough to matter, but not enough to ruin me for my heavy pulls on Friday, can ya dig it?

Semper Fi

[brandona]

Hey Sarge....Can you talk a little about safety bar squats? how do you do them? and how do you incorporate GM's?

Thanks....B

[Sgt Rock]

The safety squat bar has a bend in the bar, like a cambered bar. If you google it you will find it. It is MUCH harder than a regular squat, and you stay more upright. GMS are done with the bar like a normal GM. In the off season I sometimes squat and do gms on monday, and pull on firiday. Near a contest like now, I will do them every third week in place of pulling that day, or when I feel burned out. Make sense? I also do sets of fives or three, rarely heavier.

Semper Fi
Sgt Rock
USMC

[AllGloryisFleeting]

Keep it up Sgt. Rock. You'll be bustin through that shit in no time.

[brandona]

The safety squat bar has a bend in the bar, like a cambered bar. If you google it you will find it. It is MUCH harder than a regular squat, and you stay more upright. GMS are done with the bar like a normal GM. In the off season I sometimes squat and do gms on monday, and pull on firiday. Near a contest like now, I will do them every third week in place of pulling that day, or when I feel burned out. Make sense? I also do sets of fives or three, rarely heavier.

Semper Fi
Sgt Rock
USMC

Thanks Sgt. Rock....

-B

[Sgt Rock]

Got a good quick workout in today, was 90 degrees here today!! A huge rarity, so I got in and out, with a great pump and prodcutive workout:

BENCH 4X8
SCOTT CURLS 5X10

Yup..thats it...you can train heavy, or you can train long, but you can't train long and heavy! Delts and triceps tomorrow...HEAVY pulls friday.

Semper Fi

[rocky36]

whats a scott curl

[TylerC]

scott curls are basically preacher curls, but i think theres something more technical about it, as to the angle of the bench, idk someone more technical can probably answer better.

But I was going to say good moto there Sgt. Rock Semper Fi. I just learned what that meant a couple of weeks ago. The Principle of my high school has 3 different types of cancer and he was in the marines, all of the students bought T shirts that had the cancer symbol thing on the front and on the back it had "Semper Fi".

[Sgt Rock]

Tyler thanks for sharing brother! The preacher curl is actually a Scott curl, named after the great Larry Scott.

Semper Fi

[Sgt Rock]

DB SH PRESS 5X10
SIDE RAISE 3X10
STRAIGHT BAR SKULLCRUSHERS 3X10 VERY HEAVY
1 ARM PUSHDOWNS 1X10
OVERHEAD DB EXT 1X10
FRONT RAISE 1X10

I was so pumped I had to stop, great workout. BIG PULL tomorrow! Stay tuned, you still with me?

[brandona]

DB SH PRESS 5X10
SIDE RAISE 3X10
STRAIGHT BAR SKULLCRUSHERS 3X10 VERY HEAVY
1 ARM PUSHDOWNS 1X10
OVERHEAD DB EXT 1X10
FRONT RAISE 1X10

I was so pumped I had to stop, great workout. BIG PULL tomorrow! Stay tuned, you still with me?

Hell Ya..can't wait.........How heavy is VERY HEAVY on the skullchushers Sarge?

-B

[Sgt Rock]

My weight in the skullcrushers starts with a 45 bar just to warm up the elbows, then 95x10, 135x10 155x10, 165x10 and 175x10. I have done over 200 for reps and am working back up to that, increasing 10lbs per week to ensure the pec tie ins are ready for that weight.

Semper Fi

[brandona]

My weight in the skullcrushers starts with a 45 bar just to warm up the elbows, then 95x10, 135x10 155x10, 165x10 and 175x10. I have done over 200 for reps and am working back up to that, increasing 10lbs per week to ensure the pec tie ins are ready for that weight.

Semper Fi

thanks Sarge..over two bills...nice...prefer the straight bar for your wrists?

-B

[Sgt Rock]

I just think you can feel it better, if you can handle the wrist pain. I always use a spotter with anything over 185 for safety. I put the bar right at the bridge of my nose, with elbows pointed to the ceiling. Nothing beats skull crushers for increasing bench press strength too.

[excessive endorphins]

i think i can do 105 for a few reps...

ur sick man lol

"i wna grow up and be like sgt rock mommy"

[Sgt Rock]

EE you crack me up bro! When I started powerlifting I was 145 pounds and got crushed with 135 on the bench. Its all about consistency, and with you guys being on here and asking questions and being so consistent with your lifestyles, you will go far, and are certainly REAL ANIMALS with ZERO limits.

Semper Fi
Sgt Rock

[brandona]

I just think you can feel it better, if you can handle the wrist pain. I always use a spotter with anything over 185 for safety. I put the bar right at the bridge of my nose, with elbows pointed to the ceiling. Nothing beats skull crushers for increasing bench press strength too.


I use the straight bar as well, the gym has a nice selection of pre loaded bars....I tend to dip behind my head with about a 45 deg rack on arms...feel it much more in the tri's and less cheating with the sholders.....Thanks for the time Big Bro....

-B

[Pokoritel]

Definatly with you Sgt. Rock, cant wait to see the results for your pull.

[excessive endorphins]

lol i try man!!

actually the ez bar is better on my wrists..i tend to use the straightbar though..i actually havent done skullcrusers in a while..wow lonmg time! thanks now i have to get back into them..
thanks for the compliments sarge...

hope ur pulling goes good today!!!!!

[tek52086]

rip them wheels today bro, were all behind you

[Sgt Rock]

Ok so I got a bit greedy to see as you will read, but am still very happy with this workout:

SQUATS DEEP WITH BELT ONLY
145 2X5
235X5
335X5
415X5 BELT ONLY...NO KNEE PAIN! DEEP, ASS TO CALVES

DL 3 INCHES FROM FLOOR (Ok...I should be going 5 inches here, but I wore heeled shoes etc, and wanted to really test it). Believe it or not, what I can pull 3 inches from the floor I can pull from the floor, as it is right at my sticking point. All hook grip.

245X3
335X3
425X1
515X1
ADD BELT
705x1 FELT REALLY EASY
755X FELL A BIT FORWARD, SET IT DOWN.

Wanted to see where I was at, and feel good about a 750 pull from the floor raw, just where I need to be, Im not totally dissapointed as I squatted first and was only 3 inches from floor.

REV HYPERS 4X10

Abs still sore from earlier work, cut this one short and had a steak dinner out. Just mapped out my final 11 workouts for Vegas, Im coming in prepared and ready!!

Semper Fi

[brandona]

That's awsome...Nice pulling Sarge.....awsome squats too....All healed up?

-B

[eboyer77]

Sgt. Rock you have reminded me why I loved our Corps so much!! You are an inspiration for all, in and out of the gym. Semper Fi brother...

[Sgt Rock]

Thanks for supporting the Corps brother! Today was my upper back day, enough to destroy the back, but I have enough time to recoup and pull heavy on friday!


SEATED MACHINE ROW
WIDE GRIP STACKX11
LIGHTER SETX12
CLOSE GRIP STACKX11
LIGHER SETX12

FRONT LAT PULLS STACKX5
LIGHTER SETX5

REAR LAT PULL 2X12

BENT ROW STRICT 3X12

WT ABS 4X12
CALVES 4X25

I BARFED IN THE HEAD AFTER, LOST ONE HALF OF MY SPAGHETTI SUPPER, WHAT A WASTE OF FOOD

[Testpolska]

Hey Rock I saw you down at the Arnold this past year and first let me say you are an intimidating man. Yet you seemed so friendly at the same time. Reason I'm typing this is, Out of my big 3 my deadlift is an embarressing lift compared to my bench and squat numbers.

Are there any tips you might reccomend to try and get my deadlift up to par?

PS I'm a bodybuilder so strength is not my main focus but my deadlift is pathetic.

[Sir J-Werk]

SQUATS DEEP WITH BELT ONLY
145 2X5
235X5
335X5
415X5 BELT ONLY...NO KNEE PAIN! DEEP, ASS TO CALVES



I need to see something like this to get my mind off the pain in my back and get me fired up for tomorrows leg day....



I BARFED IN THE HEAD AFTER, LOST ONE HALF OF MY SPAGHETTI SUPPER, WHAT A WASTE OF FOOD

Need we even question the effort put forth by you today? I think the above says it all. Carry on Sgt.

Stay Strong, stay Focused, stay Animal!
Respect.

[Sgt Rock]

Thanks my brothers! To kickstart your DL, start with LIGHT 3x5 reps, with one weight, up it 10 lbs per week, dont pull on the third week, do GMS instead, do this until you plateua, and then do 3x3 same scheme. Squat on mondays pull on fridays, keep your squats DEEP with same reps as your DL. Do heavy hypers on dl day as well, also heavy abs. Keep it simple and you will get where you want to be.

Semper Fi

[Sgt Rock]

Thanks again for the kind words brother, I am an Animal in every sense of the word, but helping people is by far the MOST important part of being a TRUE animal.

Semper Fi


Hey Rock I saw you down at the Arnold this past year and first let me say you are an intimidating man. Yet you seemed so friendly at the same time. Reason I'm typing this is, Out of my big 3 my deadlift is an embarressing lift compared to my bench and squat numbers.

Are there any tips you might reccomend to try and get my deadlift up to par?

PS I'm a bodybuilder so strength is not my main focus but my deadlift is pathetic.

[brandona]

Thanks for supporting the Corps brother! Today was my upper back day, enough to destroy the back, but I have enough time to recoup and pull heavy on friday!


SEATED MACHINE ROW
WIDE GRIP STACKX11
LIGHTER SETX12
CLOSE GRIP STACKX11
LIGHER SETX12

FRONT LAT PULLS STACKX5
LIGHTER SETX5

REAR LAT PULL 2X12

BENT ROW STRICT 3X12

WT ABS 4X12
CALVES 4X25

I BARFED IN THE HEAD AFTER, LOST ONE HALF OF MY SPAGHETTI SUPPER, WHAT A WASTE OF FOOD

Nice workout Sarge...The last time I barfed after a workout was after eating spaghetti..bummer...lesson learned....

[Pokoritel]

Ok so I got a bit greedy to see as you will read, but am still very happy with this workout:

SQUATS DEEP WITH BELT ONLY
145 2X5
235X5
335X5
415X5 BELT ONLY...NO KNEE PAIN! DEEP, ASS TO CALVES

DL 3 INCHES FROM FLOOR (Ok...I should be going 5 inches here, but I wore heeled shoes etc, and wanted to really test it). Believe it or not, what I can pull 3 inches from the floor I can pull from the floor, as it is right at my sticking point. All hook grip.

245X3
335X3
425X1
515X1
ADD BELT
705x1 FELT REALLY EASY
755X FELL A BIT FORWARD, SET IT DOWN.

Wanted to see where I was at, and feel good about a 750 pull from the floor raw, just where I need to be, Im not totally dissapointed as I squatted first and was only 3 inches from floor.

REV HYPERS 4X10

Abs still sore from earlier work, cut this one short and had a steak dinner out. Just mapped out my final 11 workouts for Vegas, Im coming in prepared and ready!!

Semper Fi

Damn Srg.Rock 705 lb deadlift. That is madness. Nice workout. Also, 11 workouts till Vegas? Are you entering a competition or something?

[excessive endorphins]

rock is gonna ROCK that competiition!!

great lifts man..better everytime

[Sgt Rock]

Thanks guys! Yeah its the USPF Nationals in Las Vegas in August, thats what I am training for right now. I am on schedule, HEALTH is most important and I am healthy right now for the first time in a while, thank GOD for that! If I can remain healthy and stay on target I should have a great show.


Semper Fi

[Toni69]

Thanks guys! Yeah its the USPF Nationals in Las Vegas in August, thats what I am training for right now. I am on schedule, HEALTH is most important and I am healthy right now for the first time in a while, thank GOD for that! If I can remain healthy and stay on target I should have a great show.


Semper Fi

I dont have to wish you luck...you are too awesome for luck...one thing and forgive me for being a spaz...zero carb week messing with my head..you mentioned in an earlier post here GMS..what is that please?
Thanks!

[excessive endorphins]

toni
gm's are good mornings.

kinda like a hyperextension.

place a bb like you were to squat and bend over..
for the hammies n lower back

[eboyer77]

here is some inspiration for you Sgt Rock...and anyone else who needs it. It is good to be the best of the best.
http://images.military.com/slideshows/to-be-a-marine.htm?ESRC=marine.nl

[Sgt Rock]

That brought back some memories..thanks! I will always remember the yellow footprints.

Semper Fi

[Sgt Rock]

FLAT BENCH, FEEL BLESSED TO BE ABLE TO DO THIS AT ALL AFTER 2 PEC TEARS!

5X8

BICEP WORK 9 SETS, FELT A GREAT PUMP TODAY!!

THATS IT, HEAVY AND HARD!

Semper Fi

[AllGloryisFleeting]

Keep tearing that shit up Sgt. Rock. The Forvm's behind you all the way. Show those guys who the boss is when you get to Vegas.

[Pokoritel]

Hey Srg.Rock is this competition a deadlift comp, or are you going to be doing all 3 bench, deads, and squat?

[Sgt Rock]

Thanks again guys, its a 3 lift show, or bench and DL only, im doing the DL only for this show. Todays workout was brief but good:

SKULLCRUSHERS 5X7
OVERHEAD DB TRI 3X10
ROPES 3X10

DB SIDE RAISES 3X10

[Sgt Rock]

This was my last week of "playing around" so to speak. My next 11 workouts are very scripted and designed to have me peak on meet day. I was feeling a bit stiff in the knees and hips today so no big records today.

SQUATS, ALL LOW
145 2X5
235X5
325X5
ADD BELT
415X5
435X5

DL STANDING ON A 3 INCH PLATFORM
HOOK GRIP
335X1
425X1
515X1
ADD BELT, STAYED WITH HOOK GRIP
605X1

that was enough for today, BALLS TO THE WALL in all aspects starting next week

I started Russian Hypers with WEIGHT HELD BEHIND HEAD. Keeping the weight in front is useless, man up and put a barbell behind your head

90 3x10 to get used to this excercise, good pump

DB SHRUGS 2X20

WT ABS 3 SETS

MAYHEM STARTS NEXT WEEK

[brandona]

This was my last week of "playing around" so to speak. My next 11 workouts are very scripted and designed to have me peak on meet day. I was feeling a bit stiff in the knees and hips today so no big records today.

SQUATS, ALL LOW
145 2X5
235X5
325X5
ADD BELT
415X5
435X5

DL STANDING ON A 3 INCH PLATFORM
HOOK GRIP
335X1
425X1
515X1
ADD BELT, STAYED WITH HOOK GRIP
605X1

that was enough for today, BALLS TO THE WALL in all aspects starting next week

I started Russian Hypers with WEIGHT HELD BEHIND HEAD. Keeping the weight in front is useless, man up and put a barbell behind your head

90 3x10 to get used to this excercise, good pump

DB SHRUGS 2X20

WT ABS 3 SETS

MAYHEM STARTS NEXT WEEK

Can't wait to see what you got for the next 11 weeks...still a solid workout, but you know that....lol....russian hypers sound sick and twisted....

-B

[grissinger]

What week are you going to put on your suit?

[Sgt Rock]

Im doing only one pull in full gear, and thats June 22. Other than that I am taking advice from my training partner. Sometimes you overthing your own routine, and others see things you dont. So my partner is fresh off a ALL TIME performance, at 162 bw he went 9 for 9 with 650 squat, 418 bench and 644 deadlift! Oh..he is 50 YEARS OLD! I sat him down and told him I would write out his routine if he would LISTEN...and he did. So I am giving him the same respect. He wrote out my next 11 pulls, lots of speed work, racks, heavy gms, heavy box squats, and one pull off the floor. My weakness is low back strength. Yes its strong as I can do 550lb gms, but its my weakest point in the lift. I am stoked to get going on this routine, MAYHEM starts NOW!

Semper Fi

[Preston]

Im doing only one pull in full gear, and thats June 22. Other than that I am taking advice from my training partner. Sometimes you overthing your own routine, and others see things you dont. So my partner is fresh off a ALL TIME performance, at 162 bw he went 9 for 9 with 650 squat, 418 bench and 644 deadlift! Oh..he is 50 YEARS OLD! I sat him down and told him I would write out his routine if he would LISTEN...and he did. So I am giving him the same respect. He wrote out my next 11 pulls, lots of speed work, racks, heavy gms, heavy box squats, and one pull off the floor. My weakness is low back strength. Yes its strong as I can do 550lb gms, but its my weakest point in the lift. I am stoked to get going on this routine, MAYHEM starts NOW!

Semper Fi

My Lord you are a very strong man...hahaha that's intense! Keep it up bro your progress is phenominal!

-Preston[ANIMAL]

[Big Jawn]

Im doing only one pull in full gear, and thats June 22. Other than that I am taking advice from my training partner. Sometimes you overthing your own routine, and others see things you dont. So my partner is fresh off a ALL TIME performance, at 162 bw he went 9 for 9 with 650 squat, 418 bench and 644 deadlift! Oh..he is 50 YEARS OLD! I sat him down and told him I would write out his routine if he would LISTEN...and he did. So I am giving him the same respect. He wrote out my next 11 pulls, lots of speed work, racks, heavy gms, heavy box squats, and one pull off the floor. My weakness is low back strength. Yes its strong as I can do 550lb gms, but its my weakest point in the lift. I am stoked to get going on this routine, MAYHEM starts NOW!

Semper Fi

The seasoned lifters deserve the most respect, putting up world class numbers for the 75kg weight class in the OPEN division are a huge deal at the age of 50.

[excessive endorphins]

i think rocks on a rampage as arnold would say "GETT DOWNNN"

rock,im officially scared of you(if saw you in the gym)


lol keep pushin man skys the limit

[Sgt Rock]

FRONT LAT PULLS STACK FOR 12
LIGHTER SET FOR 12

ROW MACHINE STACK FOR 10
2 LIGHTER SETS FOR 12
2 SETS CLOSER GRIP FOR 12

LAT PULLS TO THE REAR 2X12

DB ROWS 3X10

HEAVY ABS AND CALVES

Were doing our heavy pulls on thursday this week, to include some heavy box squats....an excercise I can say I have never done to this point.

Semper Fi

[Sgt Rock]

BENCH 2X10 AND 3X5
INC DB 3X5

INC DB TRI EXT 2X7
DB KICKBACK 2X12
BENCH DIPS 3X25

Heavy day tomorrow!!

[Sgt Rock]

DId I mention were going heavy tomorrow lol?! Box squats slightly above parallel with briefs, heavy block pulls and heavy SSB GMs. 11 or so weeks out right now.......I will be a full 242 as well, am sitting at 236-238 right now and feeling very good. I have some custom suits on the way to me from my friend John Inzer as well, the Fusion with a couple alterations, this suit is THE best I have ever used. I received an email from a friend of mine encouraging me to take the Yellow Erector shirt out of hibernation. Suddenly I have the visions of the cover shot of Monster Muscle of Sgt Rock right after the winning pull at the worlds a few years back, that helped bring back the swagger, the attitude one needs to DL at the ultimate level. Its borderline cocky....you have to OWN the weight, make the weight surrender. So its USMC Scarlet and Gold........its Las Vegas.....its the USPF old school Sr's, its Eddy Coans show, and an honor to be there. I want 804 so bad I can litterally feel the weight, and smell the ammonia cap already. Its game on. 11 heavy back workouts left, all targeted for ONE lift......804@242. No frillls...no bullshit...I pulled a good 750 in the cage on March 2, 5 months to increase my pull 54lbs, it can and will be done. I think about it nearly every second of every day. I will continue to log every single workout right here...again, no bullshit....no frills, there are no tricks in the deadlift, no good guy...no bad guy..just you and the weight. Thanks for being with me guys.

Semper Fi

[brandona]

Shit Bro...you got my twitchin and my foot bouncin....I cant fucking wait for that pull....Wish I could see it in person.....fuck you got me amped.....

-B

[excessive endorphins]

sgt rock,defff a true inspirationan and beast great articles too brother..804 is nothing,with the rate your going you prob got a few pounds above that!

[Sgt Rock]

Slightly above parallel box squats, a first for me:

145 2x5
235x5
325x5
415x5
add belt and Inzer Predator briefs
510x5
600x2
700x2
750x1
Havent felt any heavy weight in a very long time, and pleased with this, didnt push it too much.

SSB GMS no belt
150x5
240x5
340 2x5

DB SHRUGS 2X20
LEG UPS 3X15

Spent

Semper F

[Sir J-Werk]

Didn't take you long to get your feet wet with those box squats, did it Sgt? Final thoughts on them?

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

Slightly above parallel box squats, a first for me:

145 2x5
235x5
325x5
415x5
add belt and Inzer Predator briefs
510x5
600x2
700x2
750x1
Havent felt any heavy weight in a very long time, and pleased with this, didnt push it too much.

SSB GMS no belt
150x5
240x5
340 2x5

DB SHRUGS 2X20
LEG UPS 3X15

Spent

Semper F

Damn...340 on ssb gms...sick shit...another awsome workout Sgt..nice squats...how did you like the box squats? will you work them in again?

-B

[Sgt Rock]

Thanks guys, yeah I want to work them at least once or twice more before the show. Hardest part was just steadying the weight, I came up very easy. I am sure I could squat a big number if I added my Leaviathon and knee wraps. I will stick to the same rep scheme, 5 rep sets, a heavy double and couple heavy singles next time, and end with 800 or so. I really like the SSB Gms as well, I am toasted today. As a side note, my training partner who is a 165er did the same weights as me in the box squat, granted I had to go down 5-6 inches more than he did due to my height but still a great showing by him.

Semper Fi

[Pokoritel]

I was spotting someone like 3 weeks ago on squats for the first time only this time there was a bench under him. This dude was a powerlifter as well, but it was really difficult. He was fuckin practically sitting on the damn bench with like 405 lbs on his damn back just doing a lot of reps. I was really amazed. I thought you just had to touch it and go up, but he sat there. Would an exercise like that be good for a bodybuilder, since I mainly see powerlifters doin it. Also was that guy I was spotting doing them right. Are you supposed to just touch the bench with your ass or frickin sit on it completly and then go up.

[Sgt Rock]

Good for bodybuilding as well, do them slightly below parallel as well. You should sit back a bit and sink down..enough to relax the hip flexors but dont completely relax, and explode back up.

Semper Fi

[Pokoritel]

Cool thinks for the info Sgt.Rock, I am going to start doing them. Peace

[Sgt Rock]

UPRIGHT ROW 3X10
SIDE RAISE 3X10
DB FRONT RAISE 2X10

SCOTT CURLS 3X7
CALBE CURLS 3X12-10-10
HAMMER CURLS 2X7
REG CURLS 1X10

Good pump...good workout. 90 degrees here today...about time!

Semper Fi

[tek52086]

what are scott curls sgt rock???

[rocky36]

The preacher curl is actually a Scott curl, named after the great Larry Scott.

Semper Fi

i too asked the same question a while back this was the exact answer he gave me

[Sgt Rock]

FLAT BENCH 6X6 AND 2X15
DB INC 3X10
SCOTT CURLS 3X12,10, 8
CABLE CURLS 5X12
DB CURLS 2X10

GREAT WORKOUT

Semper Fi

[PuSHiT89]

not to bump threads...but i think that "scott curls" are just preacher curls. named after larry scott who popularized them...just did a google for scott curls

[Sgt Rock]

Yeah bro Scott Curl is a preacher curl, Larry Scott invented the preacher bench or at least gets the respect for the inception of that piece of equipment.

Semper Fi

[Sir J-Werk]

Sgt,

Just wanted to take a quick second and thank you again for your help.... Much respect, Brother.

Stay Strong, stay Focused, stay Animal!
Respect.

[Sgt Rock]

My pleasure brother!

Today went like this:

ROW MACHINE STACK WIDEX12 AND CLOSEX12
5 LIGHTER SETS

FRONT LAT PULLS 4X7

WT ABS HEAVY, ALSO HEAVY CALVES

JUST ENOUGH TO GET READY FOR A BIG PULL DAY ON FRIDAY

SEMPER FI

[Pokoritel]

Damn Sgt Rock, I cant wait to see the results.

[Sgt Rock]

I had some out of town biz today so had to workout at a quick pace today, but it was a good workout.

DB SH PRESS 2X10
UPRIGHT ROW 2X10
SIDE RAISE 2X10

PUSHDOWNS 4X12
BENCH DIPS 1X50

Did all this in about 20 minutes.

As a side note I just got off the phone with Eddy Coan, he told me "DONT OVERTRAIN!"

I told him my latest workouts and my gameplan and he told me I was right on schedule, it felt good to hear him say that.


Semper Fi

[king1]

You are a G.....

[AllGloryisFleeting]

Big pull coming up tomorrow, eh Sgt. Rock?

Tear that shit up brother.

[Sgt Rock]

Well, I am doing the big 3 tomorrow, in order, speed pulls, half with bands half without depending on feel, then some heavy block pulls, then some speed squats off the box. Nothing too heavy on the speed pulls, 405 or so. I am training with a 50 year old 165er with a 650 pull who is in FAB shape (damn little guys) so we will take 45 seconds rest between pulls, its going to be an insane puke session. I cannot wait.

Semper Fi

[AllGloryisFleeting]

Sounds intense Rock. I'm sure you'll beast it up though.

[excessive endorphins]

get the buckets ready!!

notice i said bucketSSSSS

sounds crazy have fun

[Sgt Rock]

It was electric in the gym today....everyone was there and ready to rock and roll...you cant help but pull PRs in this kind of atmosphere! Keep in mind I am 10 weeks out, and am way ahead of schedule, yet NOT overtrained!

Speed Deads, NO BELT, no chalk, shoes untied, 45 seconds rest. When you do these quick its a humbling experience, its a true test of your MENTAL strength:

225x2
315x2

405 for 12x2, THIS WAS EXPLOSIVE, I owe this to my training partner who wrote my cycle for me

Immediately into pulling off a 4.75 inch box

605x2 with belt
705x2 with belt, EXPLOSIVE, could have done no less than five reps. After doing the speed pulls if you can pull heavy, you know your conditioning is good

I originally wanted to do some medium squats today but was fried, so did a few light sets of ten, then into

RUSSIAN HYPERS WITH BARBELL BEHIND HEAD
100 2X7 then no weight for 20

DB SHRUGS 4X20

Best workout I have had in quite some time, I am bullding momentum, once the show comes I will be unstoppable.

Semper Fi

[brandona]

It was electric in the gym today....everyone was there and ready to rock and roll...you cant help but pull PRs in this kind of atmosphere! Keep in mind I am 10 weeks out, and am way ahead of schedule, yet NOT overtrained!

Speed Deads, NO BELT, no chalk, shoes untied, 45 seconds rest. When you do these quick its a humbling experience, its a true test of your MENTAL strength:

225x2
315x2

405 for 12x2, THIS WAS EXPLOSIVE, I owe this to my training partner who wrote my cycle for me

Immediately into pulling off a 4.75 inch box

605x2 with belt
705x2 with belt, EXPLOSIVE, could have done no less than five reps. After doing the speed pulls if you can pull heavy, you know your conditioning is good

I originally wanted to do some medium squats today but was fried, so did a few light sets of ten, then into

RUSSIAN HYPERS WITH BARBELL BEHIND HEAD
100 2X7 then no weight for 20

DB SHRUGS 4X20

Best workout I have had in quite some time, I am bullding momentum, once the show comes I will be unstoppable.

Semper Fi

That does look like fun....nice workout, so I take it the leg is just fine?

-B

[Sgt Rock]

yeah bro my adductor healed up nicely, my knees are really giving me alot of pain due to some injuries I sustained while active duty in the USMC, being over 200lbs with an 80lb pack and a rifle or two running through the jungle takes its toll lol. I am going to try light squats on tuesdays and devoting friday to DL only with the advice of my great training partners. I must also add Eddy Coan is helping me alot with this cycle too.

Semper Fi

[brandona]

yeah bro my adductor healed up nicely, my knees are really giving me alot of pain due to some injuries I sustained while active duty in the USMC, being over 200lbs with an 80lb pack and a rifle or two running through the jungle takes its toll lol. I am going to try light squats on tuesdays and devoting friday to DL only with the advice of my great training partners. I must also add Eddy Coan is helping me alot with this cycle too.

Semper Fi

Damn Bro..coming with the big guns...lol...Glad to hear you are going so well...big inspiration bro....

-B

[Sgt Rock]

I get alot of inspiration from YOU guys and gals on here too. The Animal Crew is a TRUE brotherhood. Reading the logs of people pushing 110 percent keeps even the Animal Cage Crew on their toes, believe it! Thanks guys for your support and friendship.

Semper Fi

[Pokoritel]

Glad to here your injury has healed. 705 x 2, you will definetly be unstopable Sgt.Rock.

[AllGloryisFleeting]

Damn Sgt. Rock. You truly are Animal. They won't know what hit them when you get to that meet.

Stay strong brother.

[Sgt Rock]

DEEEEEEP SPEED SQUATS, ALLOW ME TO PREFACE THIS BY SAYING THAT I HAVE BEEN STRETCHING...I WOULD RATHER ALMOST RUN THAN STRETCH BUT IT SEEMS TO REALLY HELP THE ISSUES WITH MY KNEES AND HIPS, SO I AM BACK AT SQUATTING ON TUESDAY, LIGHT FOR SPEED, AND PULLING ON FRIDAYS, JUST LIKE I SHOULD BE!

DEEP SPEED SQUATS RAW, 45 SECONDS REST BETWEEN SETS
7X2
BENT ROWS 5X12
LAT PULLS 6 SETS VARIOUS GRIPS
REVERSE HYPERS, STANDING WEIGHTED ABS, LEG UPS ALL IN A TRI SET FOR 3 SETS
CALVES 5X15

Semper Fi

[hjayss]

It is like looking write at you do your lift the intensity yoou can actually feel the electricity bro good stuff. I guess you are all healed up and fireing on all cylenders.

[Sgt Rock]

I get alot of PMs and emails on my workouts....many think there should be much more volume, or they expect it, but please remember this fellas,

YOU CAN TRAIN LONG, OR YOU CAN TRAIN HEAVY, BUT YOU CAN'T TRAIN LONG AND HEAVY.

Make every rep count

Semper Fi

[grissinger]

Wow, I thought I was the only guy getting PM's about my "lack" of volume. I was almost ready to start Rippletoes or what ever the fuck it is. See you in Vegas.

[Sgt Rock]

Bench 1x10 and 3x8, felt a bit stiff
biceps 9 sets

Doing delts and tris tomorrow.

Its not how long you work out, but what you put in while you are here.

Semper Fi

[Sgt Rock]

I moved around a bunch of furniture this week, mowed my grass, was sore and stiff from squatting on Tuesday. My new revelation is you just cant pull heavy two weeks in a row if your pulling big weights.

ALL RAW, NO BELT
480 2X2
605X1

STOPPPED IT THERE, SO STIFF, NO NEED TO PROVE ANYTHING AS I AM STILL FAR OUT FROM SHOW DAY.

DB SHRUGS 1X20 AND THATS THE WORKOUT.

Now 6 months ago I would have bullied through the workout, but now I am lifting SMARTER, and listening to my body, the results will show up on meet day where it counts.

Semper FI

[Lowdown5]

605x1 is a big lift Bro, congrats. And I hear ya on training smarter, injuries can take their toll.

[Sgt Rock]

Ok so I am off to Sin City and banging some weights with our own Rev 8 ball and a few of my other good bros there. SO I am not being slack with my log, just away from my computer, I will NOT miss a work out bros! Talk soon, train heavy and SMART.

Semper Fi

[Sgt Rock]

In Vegas I grabbed a couple of workouts, including one at the Golds that Cutler trained it. They gave me a free pass, lots of really cool bros train there, some huge SOBS as well. Finally back home and over most of the jet lag, back in my fav gym back home did the following today:

LAT PULLS 3 SETS
MACHINE ROWS 3 SETS
REAR LAT PULLS 2 SETS
UNDERHAND LAT PULLS 2 SETS
REV HYPERS 3SETS
WT ABS 3 SETS
LEG UPS 3 SETS
CALVES 3 SETS

Thanks again to my friends on here for their hookups in Vegas.

Semper Fi

[Sir J-Werk]

At least the way you trained in Los Vegas didn't stay in Los Vegas, Sgt.

Stay Strong, stay Focused, stay Animal!
Respect.

[Sgt Rock]

I am going to try and video my heavy day next week, tell me what you want to see, DL warmups and all? Dl heavy only? Assistance? Holla at me.

Semper Fi

[brandona]

I am going to try and video my heavy day next week, tell me what you want to see, DL warmups and all? Dl heavy only? Assistance? Holla at me.

Semper Fi

Anything would be sweet, Deads of course....HEAVY!!!......

-B

[Lowdown5]

I am going to try and video my heavy day next week, tell me what you want to see, DL warmups and all? Dl heavy only? Assistance? Holla at me.

Semper Fi


All of it Brother, wanna see how a true animal trains!

[Sgt Rock]

INCLINE BB PRESS 5X10
INCLINE FLIES 3X10
ARNOLD PRESS 3X6
SIDE RAISE 3X10
INC TRI EXT 3X10
DB CURLS 2X10
TRI ROPE PUSHDOWNS 3X15
CABLE CURLS 3X15

Semper Fi

[feelthepain12]

I am going to try and video my heavy day next week, tell me what you want to see, DL warmups and all? Dl heavy only? Assistance? Holla at me.

Semper Fi

Everything if possible. But definitely some of the heavy DL sets. Anything you put up on here is appreciated.

[Sgt Rock]

Todays workout was to set me up for a heavy pull next week:

DL RAW, NO BELT, NO CHALK, UNTIED SHOES...YOU GET THE IDEA
245X3
335X3
425 7 SINGLES IN 6.5 MINUTES

HYPERS 3X25
DB SHRUGS 3X20
WT ABS 3X15
STRETCHING

Thats all she wrote, hope I can figure out my video camera for next week bro, its shoooooowtime! I am bringing my old training partner for support, a 600 bencher at 165.

Semper Fi

[IRBS]

a 600 bencher at 165.

Semper Fi

Now thats just sick...

[Sgt Rock]

I am going for a personal best next week. For a seasoned powerlifter its a rarity to actually attempt a PR in the gym. I have not attempted a weight this heavy since 2003, I am very confident that I am going to vaporize this weight, it is yet another rung in the ladder on my climb to the 800 barrier in the deadlift, which would put among around 3 men walking the face of the earth that can do it at my bodyweight right now. I spoke with my friend Eddy Coan a couple days ago and we chose this weight carefully, enough to break my PR, erase any mental doubts, yet not so heavy to have to take extra time to recover. This workout is going to cement my momentum to the Nationals, I am so excited about this workout. John Inzer sent me two CUSTON Fusion deadlift suits which I will be wearing for this workout, and I have decided to break out the YELLOW Erector shirt and red wrestling shoes for this workout, I am visualizing every single detail of this workout, and will share it via video. For me it is a huge event, I am taking no chances, and no prisoners, it WILL go.......and you will get to see it. I hope to motivate as many of you as possible. No tricks, no straps, one man, one weight. I am going to use all 45 lb plates for this one, lets just say there will be 8 45 plates on each side plus change, and my bodyweight is 233-237 right now...again, no tricks, just loud music and one huge effort, inspired by YOU...my Animal bretheren. This is the last big one before the Nationals, and I can actually FEEL your support. You will be there with me.......for that I thank you. Stay tuned. God bless.

Semper Fi

Semper Fi

[Lowdown5]

Brother, you have the power of an army of Animals behind you, it will be done!

[brandona]

Hell Ya!!!! Sgt. Rock bringing the pain.....You got this shit Sarge. Show us how this shit is done bro....

-B

[feelthepain12]

I don't even have to say good luck on this one cuz it's money in the bank. You're gonna tear the place up. I just wish I could be there to watch it live. Knock 'em dead bro.

[Sgt Rock]

Mayhem is coming Thursday........this is real. 8 plates and change. I have the power of the Legion behind me, Victory is destiny, and unavoidable.

Semper Fi

[Lowdown5]

Mayhem is coming Thursday........this is real. 8 plates and change. I have the power of the Legion behind me, Victory is destiny, and unavoidable.

Semper Fi



That is what the fuck I am talkin about, get that shit!!

[Sir J-Werk]

Mayhem is coming Thursday........this is real. 8 plates and change. I have the power of the Legion behind me, Victory is destiny, and unavoidable.

Semper Fi

I read this and the first thing that came to my mind is, "God, has a hard-on for Marines...." Get. That. Shit.

Stay Strong, stay Focused, stay Animal!
Respect.

[Toni69]

I am going to try and video my heavy day next week, tell me what you want to see, DL warmups and all? Dl heavy only? Assistance? Holla at me.

Semper Fi

You know we wanna see anything the Sarge has got to bring...so bring the vids man!

[hjayss]

Mayhem is coming Thursday........this is real. 8 plates and change. I have the power of the Legion behind me, Victory is destiny, and unavoidable.

Semper Fi
Sounds like a nice snak sarge eat up....hell yeah the legion is behind you running through your veins like race cars brutha feel that shit...good luck bro be safe too...

[Sgt Rock]

BENCH 2X10 AND 3X8
INCLINE BARBELL 3X5
DB CURL 3X10
CABLE CURLS 3X10
HAMMERS 3X10

Semper Fi

[Big Wides]

Sarge, pumped to see your vids, maybe i can pick up a thing or two on form.

[Sgt Rock]

My best friend and world class bencher is going to handle me for this workout. He has a high end cam corder and is good at editing it as well. I hope to capture all my warmups and even a segment on how to put the suit on right. You will also see how I get psyched up for a big lift. I will not dissapoint....I will warn everyone ahead of time.....DO NOT TRY THIS AT HOME....unless of course...you are a true ANIMAL.

Semper Fi

[Lowdown5]

My best friend and world class bencher is going to handle me for this workout. He has a high end cam corder and is good at editing it as well. I hope to capture all my warmups and even a segment on how to put the suit on right. You will also see how I get psyched up for a big lift. I will not dissapoint....I will warn everyone ahead of time.....DO NOT TRY THIS AT HOME....unless of course...you are a true ANIMAL.

Semper Fi


Good stuff Sarge, waiting to see this go down.

[Sgt Rock]

So we all have bad days right? I am guilty of OVERTHINKING....I brought two brand new Fusion suits, and did not factor in my solid weight gain, the suits were so tight I couldnt get down in my groove. I felt good in warmups:

245x3
335x2
425x1
515x1 all raw

705 with suit on straps up, couldnt even get to the bar and remain in the groove. So I put the other suit on, same thing. I had an older looser suit but my energy was low, I chalked it up as a day. I was feeling pretty crappy about it, when Eddy Coan called to see how it went, we laid out my new game plan til the meet, as you can see, no secrets really:

1. 675 2x3 and light gms WITH LOOSER SUIT HERE ON OUT!
2. 700 2x3 and light gms
3. speed pulls and sldl
4. 725 2x2 light gms
5. speed pulls and sldl 9 days out

Also going back to squatting on tuesdays, with my friend Russ Barlow. One of two things will happen, I will have a successful show making my attempts or I will be in the hospital prior lol! I dont really reccomend hammering the DL like this to most, but please keep in mind that I have favorable leverages for the pull and have been doing this a long time. It is time that I put the hammer down.

Semper Fi

[grissinger]

I feel your pain. As you know from my PM last week I am having a hell of a time getting to the bar in my Fusion and it isn't getting any easier. When I do get to the bar I am out of the groove and breathing so fucking hard that I feel like I am having an anxiety attack. I have it so far up my crotch my balls are in my throat so that's not the issue. I have been walking around the house in it picking shit up hoping to get the feel but it isn't working. I am thinking about doing squats in it and see if that helps. Mine is sized right, went hips -4 and I have remeasured. I might just order another but I hate wasting the money. I almost feel like it is designed for sumo although I know it isn't. Let me know if you have any advice. I am really bumming b/c I wanted to get 30-50 lbs out of the suit but instead I lost 75lbs.

[Sgt Rock]

Bro what I did was get the straps lengthened one inch, this will do it for sure, also ensure the crotch is up as high as it can go. Leave the suit on with straps up before the attempt if you can breathe also. You can also put the straps LOW on the shoulders, all these will help. I am digging out my old Max DL that I wore on the cover of Monster Muscle from 2003, the old school DL suit, when all else fails go with what works. The lesson here for all of us is DONT CHANGE EQUIPMENT TOO SOON BEFORE THE SHOW! I should have done more pulling in it earlier. I am still 6 weeks out and have time to reformulate the plan, and will still be good for 804 at the show!

Semper Fi

[grissinger]

I will be there and I hope you hit it, although as you know that is a hell of a pull. I thought about lengthing the straps but was afraid the suit would lose its advantage. I have always competed raw so I have nothing to fall back to. Good luck on the pull, I honestly do not believe people appreciate a 750+ pull in todays PL world. I went to the IPA's Worlds last weekend and although there was some incredible benches and squats I do not believe one person pulled over 700. Is this truley going to be Ed Coan's last meet? I mean hell he is only 44, right? I said this on PL watch.com every powerlifter should feel obligated to attend this meet. Just to pay tribute to the greatest PLer ever, wouldn't hurt the sport either.

[Sgt Rock]

Yeah bro its his last meet at 42, many factors for him including personal and professional reasons. The main reason I am going is to support him. I did see the results from