Powerfreak...Road To The 2007 IPA Worlds

[Powerfreak]

I am usually not one for keeping a training log but I am gonna give it a shot here so that anyone interested can follow along during my training for the International Powerlifting Association World Championships to be held at the Weightlifting Hall of Fame in York PA at the end of June. I will also be doing a "Warm-up" meet in April in preparation for Worlds.

The Goals for Worlds are as follows:
Squat- 1100lbs min.

Bench- 650

Deadlift- 750

My first workout will be a squat workout down in Maryland. Might have to take it easy though as I injured my IT band in The Cage this past weekend. Nothing too serious, but we will just have to wait and see.

[Kathy Fields]

We'll bring duct tape, Powerfreak.

Guys, I remember watching this guy squat a grand back in May 2004. In fact, he squat it twice. The first time they called him on depth...to be honest with you, it was deeper than the squats you see nowadays. So he took it again a second time and buried the motherf#$%er! All that for $1000 to be spent on a bar tab that was started without him. LOL!!!!! He did it in a suit that was too loose for him and he hadn't been training for it since it was a last minute "egging on" from the Metal Militia crew. You think that's crazy? The f&*^er severely strained his quad near his hip flexors ( I believe it was slightly torn), wrapped duct tape around it tight and continued on to deadlift some heavy weight afterwards. Now you know why he's called Powerfreak...

[Big Jawn]

Glad to see you'll be throwing your progress in for the enjoyment of the brotherhood.
I'll be keeping tabs.

[BEASTOFRAGE]

lookin foward to this log!! GFS bro!
TB

[Powerfreak]

Well, we went down to Maryland to train at Jimmy Vests' Brickhouse fitness.
I had stretched a tendon in my quad at the Arnold and was not looking to push alot of weight. I just wanted to feel it out.
I Just went right into it and kept on til' about 700, when I started to feel the leg a little bit and decided to call it quits for the squats.
After that we decided to deadlift. I love to pull after squatting because I am usually still pretty amped from the squats.
It went something like this:
225 x5
315 x5
405x2
495x1
585 x1
Then it was right to 700. The weight was fuckin' flying and the 700 should have went easily, but it was not to be. As soon as I started to pull i felt a pop in my left tricep. It felt like someone punched me in the arm. Never did bruise or anything, just sore as hell. So I am taking it easy this week, that and I have had one hell of a cold and been layed up in bed for two solid days.
On a good note though Tony from Musclemag was there taking lots of pics and asking questions, I am supposed to talk to him this week to finish up the interview so hopefully i will be featured in an article in an upcoming Issue of Muscle mag and maybe Powerlifting USA, I will keep ya posted.

[Powerfreak]

tonight we ventured to the gym in the snow and ice storm,nothing can keep us away.

This was to be officially my first workout in this training cycle. It went something like this:

Briefs and suit straps down---no wraps no belt to a box

255x3

345x3

425x2

595x1

705x2

705x2

705x6

Should be going back to bands next week 3 weeks bands and the one de-load with chains.

[heavyliftin]

sick stuff man

[Big Jawn]

Way to steal half my log title haha, jk bro.
Are the Worlds your next comp?

[Powerfreak]

Sunday is our bench day and by far the busiest day of the week at the gym.
I am having some bench shirt issues at the moment, the INZER RAGE X that I use is too big for me, the chest plate needs to about an inch to an inch and a half smaller. This means that I do not get anywhere near the benefit from the shirt that I should, so I pretty much have to muscle the weight up.
On bench day all I do is bench, all of my assistance work is done on a separate day. Even so , this workout was abbreviated because of the shirt problem.

warm up
close grip no shirt 135 x5
225x5
315x1
shirt on 405x5
495x1
545x1
585x1

All in all this was a fair day. The weight al felt very light and controlled.
Hopefully I will ahve a new shirt within the next week or two and will be able to go heavier.

[Powerfreak]

Way to steal half my log title haha, jk bro.
Are the Worlds your next comp?

Sorry Bro' got lazy on that one. lol
The IPA Worlds is my next Major meet but I will be doing a "warm-up" Meet at the end of April as part of my training cycle.

[tek52086]

hey what meet are you doing at the end of april as your "warm up"??

[Powerfreak]

hey what meet are you doing at the end of april as your "warm up"??

Powerpalooza... It is listed here

[Powerfreak]

today was speed bench. All reps done with 200 lbs. band tension + weight.

just bands
2 sets x5 reps

135 x2 x3

185 x2 x3

225 x 4 x3

Dumbell press green band + weight

40 x 1 x 8

45 x1 x 8

50 x2 x8

tricep pushdowns

4 sets 100lbs x 12

Next week will be done with chains

[G Diesel]

We'll bring duct tape, Powerfreak.

Guys, I remember watching this guy squat a grand back in May 2004. In fact, he squat it twice. The first time they called him on depth...to be honest with you, it was deeper than the squats you see nowadays. So he took it again a second time and buried the motherf#$%er! All that for $1000 to be spent on a bar tab that was started without him. LOL!!!!! He did it in a suit that was too loose for him and he hadn't been training for it since it was a last minute "egging on" from the Metal Militia crew. You think that's crazy? The f&*^er severely strained his quad near his hip flexors ( I believe it was slightly torn), wrapped duct tape around it tight and continued on to deadlift some heavy weight afterwards. Now you know why he's called Powerfreak...

Great story Kathy... Powerfreak is definitely a crazy son of a bitch--the definition of hardcore. Peace, G

[never_2_big]

We'll bring duct tape, Powerfreak.

Guys, I remember watching this guy squat a grand back in May 2004. In fact, he squat it twice. The first time they called him on depth...to be honest with you, it was deeper than the squats you see nowadays. So he took it again a second time and buried the motherf#$%er! All that for $1000 to be spent on a bar tab that was started without him. LOL!!!!! He did it in a suit that was too loose for him and he hadn't been training for it since it was a last minute "egging on" from the Metal Militia crew. You think that's crazy? The f&*^er severely strained his quad near his hip flexors ( I believe it was slightly torn), wrapped duct tape around it tight and continued on to deadlift some heavy weight afterwards. Now you know why he's called Powerfreak...

thats insane
keep up the solid sessions powerfreak, the weights look go bro

[AU_Lifter]

Powerfreak, I didn't know that people used meets as "warmups" that is priceless. I know I train year round for maybe two or three meets top but would never think of being as strong or powerful enough (like you) to be able to use a meet like a warm up. I admire you greatly for being a powerlifter in a bodybuilding dominated place like Animal. Not saying that Animal doesn't have some strong motherf#@kers because there are a bunch. Best of luck on your journey.

[Sgt Rock]

Brian good luck my brother, I wish you the best...your goals are easily attainable, as you have one of the best group of training partners I have ever seen. PLease tell my good friends Mike Miller and Joe Mazza hello, and of course the Fields and ALL of your crew.

Semper Fi

[Powerfreak]

Powerfreak, I didn't know that people used meets as "warmups" that is priceless. I know I train year round for maybe two or three meets top but would never think of being as strong or powerful enough (like you) to be able to use a meet like a warm up. I admire you greatly for being a powerlifter in a bodybuilding dominated place like Animal. Not saying that Animal doesn't have some strong motherf#@kers because there are a bunch. Best of luck on your journey.

I use a warm-up meet to gauge my training progress for larger meets and also to test any new equipment and make sure the old stuff still works. I am expecting a new deadlift suit from Inzer (Fusion).Also for this particular meet , the promoter (Gene Rychlak) purchased a new mono-lift with a wider base to allow for wide extra wide squat stance. They actually built me a special platform at the Arnold in the Cage, but i injured my quad and never really got the chance to put it to use.
Anyway, at a "warm-up " meet I generally do not go "all out" so as not to risk injury. I will generally play around with openers and pass on other attempts. The only time that would change is if i happen to feel really good and there is a possibility of a world record. Other than that it is a good time to socialize without the pressure of the larger meets and push my sponsors.

[Powerfreak]

Brian good luck my brother, I wish you the best...your goals are easily attainable, as you have one of the best group of training partners I have ever seen. PLease tell my good friends Mike Miller and Joe Mazza hello, and of course the Fields and ALL of your crew.

Semper Fi

Hey my Brother,
Glad to hear that your still going strong after your injury. I still can't get over how severe it turned out to be when it didn't look like a damn thing was wrong in Ohio.
Had a great time in the Cage and am proud to be able to call you a friend. Maybe we can pull together in the Cage next year. Just going at it head to head would make for quite a battle for the crowd to watch.
I will be sure to say hello to everyone for ya. Keep in touch Brother.

Train Insane
PF

[mark]

Brian,

Would you mind writing down how you cycle your squat training? Would like to know how a 1100+ squatter trains. Any advice for someone stuck in the mid to high 7s?


Thanks,
mark

[Powerfreak]

Brian,

Would you mind writing down how you cycle your squat training? Would like to know how a 1100+ squatter trains. Any advice for someone stuck in the mid to high 7s?


Thanks,
mark

Keep an eye on this journal for starters, but here is a basic tour of my routine.

I start the cycle with bands aprox. 200 lbs, tension
this goes for three weeks inreasing bar weight each week.
the reps are 5 sets of two with the weight remaining the same for all "working " sets
Next is three weeks chains approx 200 lbs.
increasing bar weight each week.
5 sets of 2 reps

Then one week just freeweight same set to rep ratio
the weight should be heavy enough that each set of two is a max effort for the entire cycle.

Next is a repeat of the last but increasing band and chain weight each week.

I do no assistance work for squats other than ab work with a grappler.
Hope this helps.

[mark]

Keep an eye on this journal for starters, but here is a basic tour of my routine.

I start the cycle with bands aprox. 200 lbs, tension
this goes for three weeks inreasing bar weight each week.
the reps are 5 sets of two with the weight remaining the same for all "working " sets
Next is three weeks chains approx 200 lbs.
increasing bar weight each week.
5 sets of 2 reps

Then one week just freeweight same set to rep ratio
the weight should be heavy enough that each set of two is a max effort for the entire cycle.

Next is a repeat of the last but increasing band and chain weight each week.

I do no assistance work for squats other than ab work with a grappler.
Hope this helps.


Thanks for the reply, it does help a lot. Just a few more questions if you dont' mind.
Are you using a box every week, and do you stay suit and briefs with straps down?
"Next is a repeat of the last but increasing band and chain each week," so after the straight weight, you cycle back through the bands for 3 weeks and chains for 3 weeks focusing on adding more bands or chains each week? Or is it a cycle including chain and bands on the bar?


Thank You and Good Luck with Your Training,
mark

[Powerfreak]

Thanks for the reply, it does help a lot. Just a few more questions if you dont' mind.
Are you using a box every week, and do you stay suit and briefs with straps down?
"Next is a repeat of the last but increasing band and chain each week," so after the straight weight, you cycle back through the bands for 3 weeks and chains for 3 weeks focusing on adding more bands or chains each week? Or is it a cycle including chain and bands on the bar?


Thank You and Good Luck with Your Training,
mark

yep back through the cycle just increasing band and chain weight.
Yes, I go to a box every week with exception of the last week before the meet doing openers full gear no box.
The rest of the cycle is suit and briefs straps down no wraps and no belt if I can get away with it.

[Powerfreak]

Well, this workout really was not scheduled to be a chain day but with several lifters competing next week we had to make sure they did not over exert themselves and chains were the way to go.

My workout:

add 200 lbs. chain weight to all of thesae numbers

235x3

325 x3

505 x3

595 5 sets x 2 reps

You can check out the vid of one of my sets in the powertrip section. Friday night squat vid

[mark]

Thanks for the reply. Sounds like a solid cycle. I'll have to give it a try when I get my new suit.

Good Luck,
mark

[Powerfreak]

Not a good day today. Got a new shirt and had to try and break it in.
405x2
495x1
585x1
635x miss

breakin' in a new shirt is a pain in the ass. Tweaked my forearm a little on the last set and decided to call it a day rather than risk a larger injury.

In case you're wondering I use an Inzer double RAGE X, but I have several modifications done to the shirt to make it a lot more radical.

[brandona]

Not a good day today. Got a new shirt and had to try and break it in.
405x2
495x1
585x1
635x miss

breakin' in a new shirt is a pain in the ass. Tweaked my forearm a little on the last set and decided to call it a day rather than risk a larger injury.

In case you're wondering I use an Inzer double RAGE X, but I have several modifications done to the shirt to make it a lot more radical.


you radical? never believe it...hahaha....that is some major weight bro...scarry to see it when you beat that shirt down....
-B

[BEASTOFRAGE]

awesome liftin bro!
TB

[Powerfreak]

I usually only pull once or twice a month, I just don't find that I respond well to frequent pulling. also I suffered a tricep injury a couple weeks ago while attempting a 700 pull.
I just received a new deadlift suit from Inzer so i decided to try and at least get in a few light pulls to get a feel for the suit.
Here is how it went:

315x1

405x1

495 x1

605x1
at this point I was starting to feel some pain in my tricep so I called it quits.
Everything was super light and the new suit felt great. Mid 7's to 800 should be no problem barring injury.
I had some video but my computer took a shit while trying to upload it and fucking erased the whole damn card. Maybe next time.

[Powerfreak]

This is fast becoming one of my favorite training days, I just seem to get alot out of it.

This was a chain day, All weight plus 180lbs. chain
2 sets just chain x5

135 2 sets 3 reps

185 x 2 x 3

225 x 2 x3

Dumbell press weight plus green band

40 x 1 x10

50 x 1 x10

60 x1 x 10

tricep pressdown

120 x 3 x 10

[Powerfreak]

this day kicked my fucking ass....

700 lbs band tension
2 sets x5 reps

700 band +145 bar weight
2 sets x3 reps

700 band+ 235 bar weight

3 sets x2 reps

suit and briefs straps down

no knee wraps

no belt

[BEASTOFRAGE]

awesome shit bro...i do the same thing on deads...i pull maybe once a month...i find out that i do gain a lot from doin them this way and i can still get stronger...i also feel that as long as your still hittin the squats hard, your deads will still go up...
TB

[Powerfreak]

Well this was a long tiring weekend, friday night was squat night(posted), tried bands a little different than usual doubled them instead of choked, HUGE difference, Great workout completely trashed me(a good thing) shot my cns all to hell. so jacked from the workout I got about 30 mins. sleep friday night. Up at 6:00 am to go to a meet. Not lifting myself, but had three lifters from my team in the meet. Between coaching, spotting, loading and judging (which I always get talked into) I was fucking beat to death! Now I am so tired I can't sleep, shitty feeling, but managed to get about two hours. Out to breakfast, downed a 1/4 cup of soy sauce to keep from cramping and headed to the gym.
CNS still shot to shit.

Warm-up raw

135 x5
225 x 5
315 x 2

put on shirt, still working out some bugs

405 x 5

495 x 3

545 x 2

By now I am completely spent, absolutely nothing left, time to call it a day.

[tek52086]

rest up brother. heavy training you did this past week, the body needs the reset button to be switched.
hope the tricep tweak goes away

[Powerfreak]

This will officially be my last deadlift workout until the meet.
My tricep is still nagging the hell out of me.

405 x 2

495 x1

605 x1

675 x --- This is where I started to feel the pull in my arm and decided to stop before i really fucked it up.
This meet is just a warm-up so I am not really concerned about the pull this time around. Just tryin' to get it to heal before June.
There will be a vid of the 605 posted shortly.

[never_2_big]

solid workouts brother, you are damn strong...
keep an eye on the tri and rest up good.

later

[Powerfreak]

This is really becoming my favorite training day. I just really seem to get a ton of work with the chains.

all sets are plus 180lbs. chain

2 sets just chain x5

3 sets x3 @ 135

2 sets x 3 @ 185

2sets x 3 @ 225

1 set x3 @ 275

Dumbell presses all sets with green band

40 x10

60 x 10

80 x10

tri pressdowns

3 sets x 12 @ 120

All reps are pushed as fast as possible to produce the most power at the top.
I am completely wasted after this workout.

Only two weeks til the meet.

[Big Jawn]

Numbers are coming together well bro, looking forward to seeing how the platform treats you.

[Powerfreak]

Well tonight I really shit the bed. had a bit of a flu and just wasn't feeling it. so I decided to just sit this one out.
Next week I will work up close to an opener and then thats it til meet day.
Hopefully I will feel better tomorrow for my bench work, Just have to wait and see. Still have plenty of time.

[deeder]

Damn, get well soon!

I didn't even realize you were keeping a journal in here! What's wrong with your tricep that it's bugging you during deads?

[Toni69]

Just wanted to say good luck at your meet if we dont hear from you before then. Please rest..your working that bod so hard...take time to rest and recover, especially if your not feeling too well. I know how it is, that itch to continue on, to go with the flow, the rythum and all..but to be the best you can be, you have to just stop to take a breather. Rest is not idleness, and is by no means a waste of time. Refresh and renew yourself, your body, your mind, your spirit, then get back to work.

Best of luck champ!

[Sir J-Werk]

Brother, it absolutely astounds me what you are able to do with your body and your mind; the ablity to focus and then destroy colossal weight! ... Just absolutey fuckin'-a-awesome!

Rest up and best of luck to you at your meet.

Stay Strong, stay Focused, stay Animal!
Respect.

[Powerfreak]

Well, after my mishap this past Sunday I am already back in the gym.
I had a nice talk with Louie Simmon's about how to rehab my pec and the program he suggested (very high volume) and Possibly some hydrogen peroxide therapy and I should be back at near 100% with-in two weeks. I should still be on track for Worlds in June.

[G Diesel]

Well, after my mishap this past Sunday I am already back in the gym.
I had a nice talk with Louie Simmon's about how to rehab my pec and the program he suggested (very high volume) and Possibly some hydrogen peroxide therapy and I should be back at near 100% with-in two weeks. I should still be on track for Worlds in June.

Heal fast, Powerfreak... It could have definitely been worse. You're a warrior and definitely on the fast track to a full recovery. Peace, G

[brandona]

That's great news. It will go well because you want it to go well..And if Sgt. Rock is an example, you powerlifters heal faster than us mortals....lol..

-B

[Powerfreak]

Started off with just an empty bar to see exactly how my range of motion will be affected. Sore and tight but not unbearable. did a couple of sets of 20 with just the bar.
Next was on to cable cross-overs with roughly 30lbs.
3 sets of 50 reps
next was stiff arm lat press downs, kinda like a dumbell pullover , but standing and using the lat machine.
4 sets of 20

dumbell press with purple band
2sets of 20 with just the band
2sets with band and 30 lb. dumbells x 20 reps

This was about all I could handle today, finished with some decline weighted sit ups and about 15 minutes of stretching.

Next workout will be Squats this Saturday, hopefully the pec won't hinder that too much.

[Sir J-Werk]

Brother, for having a torn pec you still put in a hell of a w/o! Way to push and overcome.

Stay Strong, stay Focused, stay Animal!
Respect.

[Big Wides]

heal fast bro, knowing that nazbar mentality which is awesome, the healing process should go smoothly

[Powerfreak]

went to the gym this morning to get in some shoulder work and abs. i happened to step on the scale it it read 280 fucking pounds!
This is the heaviest I have ever been. I'm gonna step up some cardio and try and stay around 275.

[widdlewade44]

Incredible Powerfreak, just incredible. Good luck in the healing process. Hope the squats go well tomorrow.

Kevin
widdlewade44

[G Diesel]

went to the gym this morning to get in some shoulder work and abs. i happened to step on the scale it it read 280 fucking pounds!
This is the heaviest I have ever been. I'm gonna step up some cardio and try and stay around 275.

Yeah boy... Getting stupid huge. I like it. Peace, G

[AU_Lifter]

Powerfreak, best of luck rehabbing that pec. Hit them squats big tomorrow! Heal up and best of luck training.

[Powerfreak]

Today was to be the first "heavy" work since tearing my pec one week ago.
All work was done off a 4-board,raw.
135x8
135x8
225x8
225x8
315x8
315x8
365x6
At this point i was starting to feel the injury and called it a day.
Overall I did better than I thought I was going to.
Take the day off tomorrow and get back to it on Tuesday.

[poppa flex]

your sets looked good today man......just keep chippin away!

[Big Jawn]

On point bro.

[Powerfreak]

Yesterday was band work on the bench. Pec is still a little sore.

200lbs. band tension +

bar 2 sets x8

95lbs 2 x3

135 5 x 3

Dumbells + purple band

45lb x 4 x 10

tricep pressdowns

4 sets 125lbs.x12

[tek52086]

slow and steady man....henri gives his best

[Powerfreak]

well this rehab work should be coming to an end here shortly, and hopefully Sunday, even though we are doing our charity event Saturday, I should be able to get back to a regular bench routine. I won't be benching on Sat. only a squat exhibition.
This was todays rehab work
it was a chain day so add 170 pounds of chain to all weight .

2 sets bar x5

2 sets 95 x3

2sets 135 x3

5 sets 185 x 3

from here it was on to one of my favorite exercises, dumbell presses with a band. These things will fucking kill you. if you have never tried them before give it a shot, they will greatly increase your lockout and stability.
I opted for a green band today which i had not used at all in any of my dumbell training, this band adds about an extra 50-60 lbs. to at the top of the press, so add that to the weight in each set.
flat bench
1 set 50lbs x 10

3 sets 80 lbs x 10

next was the finisher of tricep press downs

4 sets 125 x 12

Well thats it, the pec feels pretty good. I am hoping to get back in a shirt sometime during the workout on Sunday.

[brandona]

Glad to see you are healing up nicely and quickly...must be a powerlifter super power...hah....dumbell presses with bands sound sick, I just tried regular dumbell presses and i am suprised on how much tougher they are then barbell, add a band to that? shit maybe some day.......

-B

[JUGGERNAUT]

We'll bring duct tape, Powerfreak.

Guys, I remember watching this guy squat a grand back in May 2004. In fact, he squat it twice. The first time they called him on depth...to be honest with you, it was deeper than the squats you see nowadays. So he took it again a second time and buried the motherf#$%er! All that for $1000 to be spent on a bar tab that was started without him. LOL!!!!! He did it in a suit that was too loose for him and he hadn't been training for it since it was a last minute "egging on" from the Metal Militia crew. You think that's crazy? The f&*^er severely strained his quad near his hip flexors ( I believe it was slightly torn), wrapped duct tape around it tight and continued on to deadlift some heavy weight afterwards. Now you know why he's called Powerfreak...

O shit, I'd say he earned that name too.. damn.

[Powerfreak]

Glad to see you are healing up nicely and quickly...must be a powerlifter super power...hah....dumbell presses with bands sound sick, I just tried regular dumbell presses and i am suprised on how much tougher they are then barbell, add a band to that? shit maybe some day.......

-B

I will have to get some video of the dumbell band presses to give ya a better idea of what they are like.

[brandona]

I will have to get some video of the dumbell band presses to give ya a better idea of what they are like.

That would be sweet bro...already adjusted my feet on deadlifts after watching some of your vids....thanks....

-B

[Powerfreak]

I was already having kind of a crappy day and was looking forward to getting in the gym to train.
So, I pull up to the gym, which also houses a "dance" studio in the same building, don't ask what kind of dance cause' I don't fucking know. Just lots of little kids and their parents.
On some nights when I train the people from the dance studio have the whole fucking parking lot jammed with about 50 cars when it is only designed for about 25. So of course my normal spot is taken, no big deal, I spot a gentleman getting into his vehicle out in the street, i head for the exit to the lot and stick the nose of my truck out into the street at an angle behind this guy's truck so I can take the spot, then just as i start to pull forward out of nowhere comes some lady in an Acura suv, she swerves around my truck and into the space while shaking her finger at me and shouting something that I could not hear. She was obviously very upset, she stepped out of her vehicle cigarette dangling from her mouth, dragging her kid and continued to glare at me, I was at a loss, so i rolled down my window and said to her "Well i guess if i were fat and smelled like an ashtray I would be upset too". the look on her face as the cigarette dropped to the ground put a smile on my face as i looked for another spot.

[drizzt]

sometimes people need to be put in their place...im not a supporter of just bashing people for the sake of it, but she sounds like she needed to hear it. rough day, hope it turned into a great workout though.

[widdlewade44]

Priceless.

That'll give her something to think about next time she lights up...

Kevin
widdlewade44

[Frankie86]

good job i like it..she deserved it

[live2lift]

Pretty shitty that she took your spot...but fucking hilarious comeback. Peace.

[rcrott1]

that is awesome...

[brandona]

HAHAHAHA....Maybe you should take the NAZBAR crew over for some dance lessons.....That would really make them shit thier pants.....

-B

[Maharg]

LOL have the crew start deadlifting some of the cars. i personally would have them pick up the ladys suv and turn so its stuck between to cars. see the look on her face after that.

[Hollow1]

Score 1 for the good guys! LOL. Priceless.

[musclealchemist]

haha, truth hurts sometimes.

[tek52086]

haha. theres a tanning salon and a subway on either side of my gym so i get Guido's on one end and Fat people on the other. so when i step out of my car in converse sneakers, short shorts, a cut off Iron maiden t shirt and a camoflague hat, i get some looks my self.

you saying that to a lady made my day.

[Powerfreak]

Well, tomorrow we will venture down to perryville, Maryland for their annual "Spring fling", th e town puts this on every year and is supposed to be a really big deal. There will be local tv and radio coverage, This year my buddy James "tiny" Vest and Brickhouse fitness will be holding a charity lifting demonstration to benifit the John's Hopkin's Children's cancer center. The Entire Nazbar team has been invited to lift. The town has donated a large flatbed trailer for us to place the Mono-lift (squat rack) and Bench. The street in front of the large pavillion at the park (Main Street) is to be blocked off and we will lift on the trailer right in the middle of the street! This will be something to see.
I will be there passing out or raffeling off Animal gear, t-shirts, posters, dvd's and dvd trailers that Animal was able to provide for the event.
I will do my best to get lots of pics and maybe some video for everyone to check out.

[brandona]

Lifting in the middle of the street....Sounds like a great time..Big Props to the NAZBAR team for helping out a great cause....How's the pec big guy? are you going to lift this weekend or take it "easy"?

-B

[Powerfreak]

Lifting in the middle of the street....Sounds like a great time..Big Props to the NAZBAR team for helping out a great cause....How's the pec big guy? are you going to lift this weekend or take it "easy"?

-B

Pec is doing much better, might try a shirt on Sunday, But as for saturday I am looking for a big squat for the crowd, at least a grand

[brandona]

Pec is doing much better, might try a shirt on Sunday, But as for saturday I am looking for a big squat for the crowd, at least a grand

Sick bro...good luck....

-B

[Powerfreak]

Well after a great day at the park yesterda it was back to the gym to test the pec with a shirt on. was not looking to go heavy, just get used to the feel of the shirt and find my groove while trying to pay attention to any pain that would signal another injury.

Warme up to 315 for 5 raw then put the shirt on. felt a little awkward in the shirt, but need to get back to it.
405x2
405x5
495x2
This went pretty well even with being exausted from yesterday, no need to push at this point. I will be back in wed. for speed work. Just gonna rest up til' then. so far pec doing well.

[tek52086]

brian,
glad to see that the pec is healing up. me and skiba are figuring out whens a good week for us and were going to ride out to bench with you'se.
i'l keep you updated

[Powerfreak]

Well I guess things were going to good. Today was speed day for bench, we weredoing band work, and not alot of tension . I warmed up to my firat working set wich was 275 + 90lbs. band tension, supposed to do 5 sets of 3. On my first set on the last rep I felt that allto familiar twinge in the upper right side of my pec right around the delt insertion. I don't think It is as bad as the last time but this was considerably less weight.
So once again my bench training is gonna take a detour. This close to worlds I think I am just gonna work all of the supporting muscles and when the meet comes arpund i will take a token opener and just go balls out on my second attempt and see what happens.
So for now I will just cncentrate on my other lifts, pimarily the squat, I am looking for a minimum of 1100 with that. Just one more fucking bump in trhe road.

[Powerfreak]

Today was a band day, a couple of our team members were home sick so we had to make do with no side spotters.

Band tension for the day would be 800lbs.

all weight + 800lbs band tension

just bands 2 sets x3 reps

145 x 2sets x 3 reps

235 x 2 sets x 3 reps

325 x 1 set x 2 reps

It has been awhile since I have had this much weight on my back, but it felt great.
if you have never worked with bands especially with a lot of tension, it is a whole different world. It requires a ton more core strength and stability, but that is the idea. Once we come upon a freeweight day the weight feels like nothing without the bands puling you all over the place.
I should have a vid of my last set up tomorrow evening.

[brandona]

800+325= a shit load....fuck brother...some seriuos weight.....

-B

[Pokoritel]

1125 lb squat for two fuckin reps, psychotic. I love hearin your workouts Powerfreak. Nothing but brute strength baby. Tomorrow is legs, and I hope to unleash a lot of power. Thanks for the motivation.

[Powerfreak]

Went to the gym today to bench.....mistake.
Wasn't feelng too bad. warm ups were going ok. went up to 315 with no problem. Put my shirt on and put 405 on the bar, did a set of 5 with no real discomfort, then 495.
Right as I took the hand off and started the decent I felt that damn pop again.
At world bench is gonna be a total guessing game, maybe 315 or 405 raw and that will probably be it.

From here on out i will just be focusing on the squat record and that's it.

[BEASTOFRAGE]

Just Sick!
Tb

[Powerfreak]

(SATURDAY)Only two more workouts to go before worlds.

I don't even remember what the hell I did. The meet is getting close and I am not really paying to much attention as far as keeping track of what i am doing.
We got rid of all but roughly 300 lbs of band tension and raised the bar weight.

By the time I worked to my last set the weight including bands was 1025.
the weight flew up ,felt really light. so to end the day on high note that was the last one.

Now just trying to settle on an opener.

[Preston]

(SATURDAY)Only two more workouts to go before worlds.

I don't even remember what the hell I did. The meet is getting close and I am not really paying to much attention as far as keeping track of what i am doing.
We got rid of all but roughly 300 lbs of band tension and raised the bar weight.

By the time I worked to my last set the weight including bands was 1025.
the weight flew up ,felt really light. so to end the day on high note that was the last one.

Now just trying to settle on an opener.


So....you're pretty much going to own that comp. Keep on pushin bro, you've intense skill for sure. For sure.

-Preston[ANIMAL]

[Powerfreak]

Well back to trying to get this fucking pec to be in some kind of shape for Worlds on june 24th
Have to remember to take it easy, but I am generally a fucking hardhead.

Today I used some light chain (160 lbs.)

2 sets just chain X10

5 sets w/135 bar weight +chain x 3reps

lying dumbell extensions

50 x 10

60 x 10

80 x 10

Tricep presssdowns

4 sets 125 x 12

Thats about it, try a little more next time

Gotta squat on Sat. (chains) and bench again on Sunday

[tek52086]

yeah bri i feel your pain, little by little on the bench

[Powerfreak]

Well the clock is ticking down to the meet. June 23rd.
This will be one of my last squat workouts, thankfully a light one, because I had a bit of a hangover from the night before.

This was a chain day, we used 270lbs of chain so add that to the bar weight

just chain 2 sets x 5

145 x5

235 x 5

325 x 3

415 x 3

505 x 3

595 x 3

685 x 2

next week will be a deload and then the following week will be to figure an opener

[Powerfreak]

Well it all comes down to this coming weekend. There is no more training from here on out. Just rest and eat.
As usual before a meet I have dropped a few pounds, gotta try and pack it back on by weigh-ins on Sat. morning, would like to weigh in around 270 and then bloat to 285 for Sunday.
Our last training day was yesterday and we had one of our best days to date, just gotta get it to carry over to next weekend.

[brandona]

Rest and Oreos....


-B

[Hollow1]

Lot's of rest and food!!! Good luck to you and your crew at the upcoming meet.

[poppa flex]

yo man rest up and kick some ass sunday!
im gonna try and make the trip out!
take care!

[Pokoritel]

Hey Powerfreak, how is everything going with the new gym?

[king1]

Tear it up powerfreak. Youve moved more weight than any powerlifter ive seen. When it comes to squatting you are the king. Youve got the support of hundreds of animals, so go move them weights

[Powerfreak]

Hey Powerfreak, how is everything going with the new gym?

The new gym is fuckin' rockin'. We will finally have all of our equipment after Worlds.
Our new shirts just came in today.

[tek52086]

go get em bri. skiba will be there with the whole crew

[hjayss]

I was already having kind of a crappy day and was looking forward to getting in the gym to train.
So, I pull up to the gym, which also houses a "dance" studio in the same building, don't ask what kind of dance cause' I don't fucking know. Just lots of little kids and their parents.
On some nights when I train the people from the dance studio have the whole fucking parking lot jammed with about 50 cars when it is only designed for about 25. So of course my normal spot is taken, no big deal, I spot a gentleman getting into his vehicle out in the street, i head for the exit to the lot and stick the nose of my truck out into the street at an angle behind this guy's truck so I can take the spot, then just as i start to pull forward out of nowhere comes some lady in an Acura suv, she swerves around my truck and into the space while shaking her finger at me and shouting something that I could not hear. She was obviously very upset, she stepped out of her vehicle cigarette dangling from her mouth, dragging her kid and continued to glare at me, I was at a loss, so i rolled down my window and said to her "Well i guess if i were fat and smelled like an ashtray I would be upset too". the look on her face as the cigarette dropped to the ground put a smile on my face as i looked for another spot.
every now and then I stumble in a log at the right time and this was one of them thanx for the laugh bro...they expect you to get all pissed get out and rant and rave your reaction shock her fat ass upside down...

[Big Al]

Rest up,and good luck and we'll see you sunday.
Can't wait!!!

[BEASTOFRAGE]

man...u defintely worked fast on the new gym...kickass!
TB