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bcarley
05-22-12, 11:04 pm
A little background about me, I started to lift my freshman year in college, like many people I wanted to get bigger so I started lift to for size, bodybuilder style, after many years of that, I wanted to do strongman so for 3 years I trained for strongman, I was nothing special, I could hold my own against guys who were in the 265 class but not the SHW monsters. This past year I had a come to Jesus meeting with myself and knew I would never go anywhere in the sport since I didn't want to put on that much weight in order to be competitive with the top amateur guys in the country, I'm comfortable at 270, I feel good at this weight. Then I got hooked up with Jeff Adkins and Marshall Johnson (freakshowelite) at P-Town Barbell from one of my buddies and have devoted my training to powerlifting and training with those guys. All of the guys at P-Town are awesome and strong, in and out of gear! I just try to keep up and am still learning multi-ply. These guys are awesome, very knowledgeable and just genuinely nice guys! These guys will take me to the next level! And I owe a lot to all the guys at P-Town for all the help they have given me in the short time I've been training with them, they have taught me so much and also have been patient with me. So THANKS guys! And now my journey on here begins, with squat night, not the best squat night, or at least I don't consider it a good squat night but it was brand new gear, still have to break it in!

5-22-12

Squats/Lower

Squats
Bar x10x2 sets
145x8
235x5
325x3
415x2 -add briefs, brand new Jack briefs
505x2
595x2
685x2x2 sets -add suit, brand new Jack suit, not even close to depth
685x2 -just briefs, to somewhat break in briefs and hit depth
725x2 -add knee wraps, hit depth

Leg Press
2 plates x12x2 sets
3 plates x12
4 plates x12
5 plates x12

Cable Pullthroughs
80x12
90x12
100x12x2 sets

-enough for me

Solid Dreams
05-22-12, 11:18 pm
Wait, you can nail 725 and you're "not big enough" for strong man? That's...scary. Welcome dude!

bcarley
05-23-12, 8:59 pm
Solid- that is correct, and my overhead press sucks big hairy nut sack! The best I was able to get only 350 which is absolutely horse shit in the strongman HW world and for a log I was only able to get 300, which is whale shit. Granted I'm comparing myself to the top HW ams in the country with those numbers, and my press was something I had to work and work for and could never get it to move. I believe I can go farther in power lifting, as far as being more competitive than I ever could be in strongman. Strongman is fun but it's something I would rather do every now and again. And Jeff Adkins said something that really clicked a few weeks ago, he said I'm not going to do anything that's going to have me not squat, dead or bench. Which I don't know why it made so much sense and hit home so much but it did, and as fun and great as tire flipping (for example) is, it puts your bicep at a great risk to tear, as my buddy found out a month ago when he tore his doing tire flips. Right now, I'm so focused on Dubuque that I don't want to do anything to risk injury, doing a lift and getting injured is one thing but doing a worthless lift or doing a lift to show how big your dick is and getting injured is just stupid. I don't need to prove myself to anyone anymore, the only person I need to prove to is myself, prove to myself that I can do it! So that was a very long winded answer and didn't really answer your question/response but I guess I wanted to type. And thanks for the welcome!

5-23-12

Cardio

10 min Eliptical
10 min Bike
10 min Treadmill

Core

-nothing too exciting tonight but it was a nice change than pushing the prowler, was the effect the same? Probably not, since I wasn't gasping for breath after each one but oh well. Nice to change it up now and again, I followed Woody tonight, I thought we would just do one for a half hour but he said we were doing 10 min on each, which was a very good idea!

bcarley
05-23-12, 9:05 pm
Some recent videos:

Last night Squats - http://www.youtube.com/watch?v=9yZGuXuvXk4&feature=g-u-u

Vogel-Pulls from last Friday - http://www.youtube.com/watch?v=LxCio9QBnyA

Ugly 525 Bench from Sunday - http://www.youtube.com/watch?v=uPhnjaAy5Xs&feature=plcp

Solid Dreams
05-24-12, 1:45 am
Solid- that is correct, and my overhead press sucks big hairy nut sack! The best I was able to get only 350 which is absolutely horse shit in the strongman HW world and for a log I was only able to get 300, which is whale shit. Granted I'm comparing myself to the top HW ams in the country with those numbers, and my press was something I had to work and work for and could never get it to move. I believe I can go farther in power lifting, as far as being more competitive than I ever could be in strongman. Strongman is fun but it's something I would rather do every now and again. And Jeff Adkins said something that really clicked a few weeks ago, he said I'm not going to do anything that's going to have me not squat, dead or bench. Which I don't know why it made so much sense and hit home so much but it did, and as fun and great as tire flipping (for example) is, it puts your bicep at a great risk to tear, as my buddy found out a month ago when he tore his doing tire flips. Right now, I'm so focused on Dubuque that I don't want to do anything to risk injury, doing a lift and getting injured is one thing but doing a worthless lift or doing a lift to show how big your dick is and getting injured is just stupid. I don't need to prove myself to anyone anymore, the only person I need to prove to is myself, prove to myself that I can do it! So that was a very long winded answer and didn't really answer your question/response but I guess I wanted to type. And thanks for the welcome!

5-23-12

Cardio

10 min Eliptical
10 min Bike
10 min Treadmill

Core

-nothing too exciting tonight but it was a nice change than pushing the prowler, was the effect the same? Probably not, since I wasn't gasping for breath after each one but oh well. Nice to change it up now and again, I followed Woody tonight, I thought we would just do one for a half hour but he said we were doing 10 min on each, which was a very good idea!


...sigh, thanks for putting that into perspective for me too. You're a huge dude! I never thought about the tire flipping and bicep tears, we have giant tires outside the gym and I always get the urge to flip one.

bcarley
05-24-12, 9:02 pm
Solid- I wouldn't go too crazy, I'm not that big. If you want to flip a tire go nuts, but I would recommend 2 things before you flip it, 1 make sure you know how to flip it, watch youtube videos on how to do it, Marshall White just put out a very good video on how to do it...http://www.youtube.com/watch?v=w8VHIJ8o50E ...probably the best "how to" video IMO, he really walks you through it. And the 2nd thing is to make sure your biceps are warm, like any exercise you don't do max effort without being warm and being a tire flip puts so much stress on your bicep, it would be good to have them warm. Your bicep is the weak point in a tire flip, just the way the anatomy lays it out. I don't want to discourage your from tire flipping, just don't want you to do it wrong and hurt yourself or get bad habits from it.

5-24-12

Shoulders

Seated Press
Bar x20
95x20
135x15
185x10
225x8
185x10

DB Seated Press
50x20
55x20
60x20

DB Lateral Raises
30x15
40x15
50x15

Upright Rows
95x12
115x12x2 sets

-enough for me, didn't have much motivation today

bcarley
05-27-12, 5:55 pm
5-25-12

Lower

Leg Extensions
2x20

Good Mornings
135x10x4 sets

GHR
BWx10x4 sets

5-27-12

Bench

Bench
Bar x20x2 sets
135x8
185x3
225x3
275x3
315x1 -blasted it up like an empty bar
365x1 -3/4 of the way up I felt/heard a pop, now icing and resting

C.Coronato
05-30-12, 10:56 am
Welcome my man. Solid numbers you have there brother!

bcarley
05-30-12, 1:11 pm
Thanks!

5-29-12

Squats/Lower

Squats
Bar x10x2 sets
145x8
235x5
325x3
415x2
505x2 -add suit, straps down
595x2
645x2 -light straps up
685x2
735x2
775x2 -without briefs my suit is too big (I bought it to fit over briefs), it fits nice in the hips and upper thighs but otherwise it's loose, I'm happy with how it all went. My previous PR was 775x2 but in a canvas suit and briefs, this was much smoother and easier. Marshall Johnson shared some of his knowledge he learned down at LTTS 4 and helped us apply it, whether it made a big difference tonight is unknown but I liked it! Thanks Marshall and Jeff! I have a great group of training partners!

Good Mornings
145x8
195x8x2 sets
235x8x2 sets

Leg Press
2 plates x12
3 plates x12
4 plates x12
5 plates x12

Bruiser
05-30-12, 1:34 pm
Nice squattin bro. It looked like the latest LTTS at EliteFTS was a great time! I know that's on my future to-do list. So what did you get for a new squat suit?

bcarley
05-30-12, 9:14 pm
Thanks Bruiser! I got the Metal Jack, I also got the Jack briefs as well, copied Marshall. The LTTS looked like it was a great time and this time was obviously more "special"/paid more attention to it since Marshall went.

5-30-12

Cardio/Light Back

Cardio
Prowler+90x150' x8 trips -kept it light but still doing it, we didn't want to feel like complete death after, got our heart rate up and breathing decently hard so mission accomplished

Rope Pulldowns
12x a lot of sets

Lat Pulldowns
15x a lot of sets

Standing Cable Rows
15x a lot of sets

-kept back light but wanted to some blood in there, missed Monday so I wanted to somewhat make up for it and tonight was the night

Videos from last night:

775x2: http://www.youtube.com/watch?v=ItIqZbFTCzA&feature=plcp

735x2: http://www.youtube.com/watch?v=rj9k-_cyZ3U&feature=plcp

bcarley
05-31-12, 10:11 pm
5-31-12

Shoulders/Tris

Standing DB Press
20x20
40x20
60x15x3 sets

DB Lateral Raise
20x15x3 sets

Cable Lateral Raise
3x15

Cable Rear Delt
3x15

Face Pulls
3x15

Rope Pushdowns
6x15

Some Seated Tri Machine (I liked it)
6x15

Shrugs
135x20
225x20x3 sets -would've done more but I didn't have straps and also didn't care to go heavier

-kept everything real light tonight, fast paced, got a decent pump and got out

bcarley
06-02-12, 9:56 am
6-1-12

Deads/Lower

Deads
135x8x2 sets
225x5
275x3
315x3 -add suit and belt
365x3
405x2
455x2
495x2
545x2
585x2
635x2
675x2 -first time ever wearing a suit to pull in, can't complain with the results and being the suit was a Metal Original Squatter as well, thanks Marshall!!! My training partners said it looked very easy and smooth. I'll take it, it was a lot of reps in gear, but it felt good and I'm on good pace to hit the numbers I want in the meet. I don't think 725 was "too heavy", I think I was just gassed by the time it came, if you smell what I'm stepping in.
725x0

Reverse Band Deads
675x1 -too gassed and my form was falling apart so I shut it down

Rack Deads -at knee level
225x10
275x10
315x10x2 sets

DB Pullthroughs
80x10x4 sets

bcarley
06-04-12, 1:15 pm
6-3-12

Chest/Tri's

DB Flat Bench
30x20x3 sets
50x20x3 sets

Seated Chest Press
3x15

Cable Flies
3x15

Skull Crushers/Close Grip (Superset)
3x20

Tate Presses
3x15

Rope Pushdowns
3x30

bcarley
06-05-12, 10:52 pm
6-5-12

Squats/Lower

Squats
Bar x10
145x8
235x5
325x3
415x2
Add Briefs and Belt
415x1
505x1
595x1
Add Suit
595x1
685x1
735x1 -add knee wraps
775x1
835x1

Leg Press
2 plates x10
3 plates x10
4 plates x10
5 plates x10
6 plates x10

Video from Deads on Friday 635x2: http://www.youtube.com/watch?v=fvNv5Z_XLqI&feature=plcp -didn't get video of 675x2

bcarley
06-07-12, 1:21 pm
6-6-12

Cardio/Back/Core

Prowler
Prowler+90lbs x120'x8 trips

Cable Rows
6x15

Lat Pulldowns
6x15

Core
12x15 (2 different exercises of 6 sets)

bcarley
06-07-12, 10:38 pm
6-7-12

Shoulers/Tris

BB Press
Bar x20
135x15x2 sets
185x10x2 sets

DB Press
50x20x2 sets

Upright Rows
95x10x3 sets

Lateral Raises
25x10x2 sets
30x10x2 sets

Face Pulls
4x20

Cable Rear Delts
4x15

Rope Pushdowns
120x15x6 sets

Tri Machine
120x15x3 sets

OH DB Tri Extensions
25x15x4 sets

DB Shrugs
100x20x3 sets

Core

Video of 835 from Tuesday: http://www.youtube.com/watch?v=UUkFD...&feature=g-u-u
Edit/Delete Message

bcarley
06-10-12, 4:27 pm
6-8-12

Deads

Deads
135x8
225x5
315x3
405x2
Add Suit
405x2
495x1
585x1
650x1
705x1

Rack Pulls (from just below knee)
225x3
315x3
405x3
495x3
585x3
675x3

Cable Pull-Throughs
4x12

bcarley
06-10-12, 4:28 pm
6-10-12

Bench/Upper Accessory

Bench
Bar x10
135x8
185x3
225x3
275x1
315x1
Shirt Bench
405x3
455x3
495x1
525x1
545x0 -drifted it too far forward
545x1

Floor Press
225x10x3 sets

Rope Pushdowns
3x10

Band Pull-a-Parts
Pink Band x15x3 sets

Rear Delts
3x15

Video
545 Bench: http://www.youtube.com/watch?v=s1HuA...&feature=g-u-u

705 Dead: http://www.youtube.com/watch?NR=1&fe...&v=tR14x9z_eVA

bcarley
06-12-12, 4:38 pm
6-11-12

Back/Bis

Lat Pulldowns
6x15

Cable Rows
4x15

DB Seated Rows
4x10

Assisted Pull-Ups
2x10

Preacher Curls
6x15

DB Hammer Curls
4x15

bcarley
06-17-12, 4:18 pm
6-15-12

Deads

Deads
135x8
225x5
315x3
405x3

6-17-12

Bench/Upper

Bench
Bar x10
135x8
185x3
225x3
275x1
315x1
Shirt Bench
405x3
475x1
515x1
545x1
565x1

Tri Pushdowns
4x15

Band Pushdowns
4x10

Rear Delts
3x10

Band Pull-a-Parts
4x15

Video

Squat: http://www.youtube.com/watch?feature=endscreen&v=buwK25wFlCs&NR=1

Bench: http://www.youtube.com/watch?v=ChjDurX4GIg&feature=g-u-u