Journey of the Bear

[Kowboy]

This is Trebin, I changed my name because I have changed my journey. At this point I have tried everything and accomplished a lot. I never did exceptional at anything and that is about to change.So far I have started powerlifting, strongman, crossfit and olypmic lifting. I have dedicated the last year to olympic lifting and some crossfit. At 6'5" adn 260 I just cannot do it, my injuries and being 35 have came to haunt me on this. My best lifts were a 205lb snatch and a 275lb clean and jerk.

New Journey:

So why did I pick Kodiak? I am 6'5" about 260 and decently strong for not really trying that hard to get strong in the main lifts. I have switched and moved and done this and that etc and now it is time to focus before I lose the best years of my life in the strength game. So after talking with a lot of people and really digging in to myself and thinking about what I want to do this is what I have came up with...I want to be big and lean (not bodybuilder ripped but maybe look like an off-season bodybuilder). I am not sure if 35 (7/13 bday) is too old for this shit but I am going to give it one hell of a run and see what happens.

I am doing a powerbuilding routine now to focus on building strength and putting some size on me. I bought a template from Renaissance to work on losing some body fat. I have had a lot of good people help me with my diet in the past so I am using everything I can to do this. I have realized that these are my numbers and if I am not happy with them I am the only one who can change it.

Starting Point Maxes:
Squat: 405 (needs most improvement)
Bench: 325
Deadlift: 555
Strict Press: 220

So follow me on my journey to look like a Kodiak Bear....finally be a big big guy.

[Kowboy]

Day 1 Chesticles
Bench Press Paused
Warmup...
215,230,245,260,275 x 3

Bench Touch n Go
255 x 1 x 4

Wide Grip Bench
215 x 2 x 6

Dead Bench
240 x 4 x 1

DB Fly
35 x 3 x 10

Front Raise (db)
25 x 3 x 5

Hammer Curl
40 x 3 x 10

Weighted Dips
30lbs 3 x Max (10,7,5)

Abs x 1 minute


Day 2 Legs
Squats (wider stance)
300 x 5 x 5

Oly Squats
225 x 2 x 6

One Leg Deadlift
50lb dbs x 4 x 6

Side Bends
4 x 6

Plate Twists
25lb Plate x 3 x 10, 1 max seet


Day 3 Chesticles Part 2
CGBP
220 x 2 x 8

Military Press
135 x 2 x 8

Strict Press
95 x 15

BO Fly
20s x 3 x 10

Bicep Curls

Straight Bar
95 x 3 x 12

Bar x Max (30)

Leg Raises (knees to chest) 3 x 12
Leg Raises (straight leg) 3 x 10


Day 4 Backsy Days
Squat (explosive, quick)
225 x 2 x 6

Deadlift
405,445 x 2 x 2

Deadlift (fast)
360 x 6 x 3 60 sec rest

BO Rows
225 x 3 x 5

Shrugs
225 x 3 x 15

SLDL Deficit (45lb bumper)
255 x 3 x 8

Side Laterals
15s x 3 x 25

[Kowboy]

Lets Get Dangerous....


I was really sore last week, legs were trashed from widening my squat stance. the weight felt light but the widening of the stance caused my butt and inner thighs an amazing amount of soreness.

Day 1
Bench Press Paused
warmup

240,255,270,280 x 3

Bench touch n go
255 x 1 x 5

Wide Grip Bench
225 x 2 x 6

Dead Bench
255 x 4 x 1

DB Fly
45s x 3 x 8

Front Raise
35s x 3 x 3

Hammer Curls
50s x 3 x 5

Cable Fly's
25,30,35 x 3 x 10

Planks 3 x 1 min

[Ed Eliason]

This looks like a good start to your new journey. I'm looking forward to seeing where this takes you.

[Kowboy]

Day 2 Week 2

Squats
warmup

310 x 5 x 5

Oly Squats
235 x 2 x 6

One Leg Deadlift (barbell)
110 x 4 x 6

Side Bends (pinch grip bumper plate)
35 x 3 x 10

SS

Steering Wheel
35 x 3 x 10

[Christman]

Subbed, keep getting at it buddy!

[Kowboy]

Subbed, keep getting at it buddy!

Hell yeah, we need to get together and train one saturday. Or let me know if you head out to Eaton on 7/24

[Cellardweller]

Subbing in too.

So how does your diet fit in with the family? Do you eat totally separate from them or do you share meals with them? What I mean is do you eat the same meal or is your meals different? Being single and following a specific diet is way different than having a family. Wanting to know how you make it work.

[Kowboy]

Subbing in too.

So how does your diet fit in with the family? Do you eat totally separate from them or do you share meals with them? What I mean is do you eat the same meal or is your meals different? Being single and following a specific diet is way different than having a family. Wanting to know how you make it work.

Right now w/ the RP diet I eat seperately, I honestly have for a long time. The only time I eat w/ them is when I fail on my diet and dont prep food and we talk each other in to eating pizza or some shit. That is all over, this is my life and my journey. With my wife staying at home she has them on a set schedule and even if I leave straight from work they usually eat before I get home. So I had to prep my meals any way. My wife is also on her own journey and wants to run a half marathon. She has lost a ton of weight, went from 155 or so down to about 128 today and hoping to get down to 120. So she follows weight watchers and does her own meals. I guess it just works out better for us.

[Kowboy]

I want to comment on something I am seeing a lot of on facebook. I see lots of posts of foods and there si a common theme in all the people that post eating spinach leaves, salads, paleo shit, vegetarian meals etc...and no they are not all weak as fuck skinny bastards they all are fat. I am on a form of IIFYM and some of those people are driving me crazy. But my comment is some of these people I have known for years, how is it you only post a meal or so every week and its some super healthy meal. What else are you eating to stay fat as fuck when you work out 5 days a week? Quit trying to make yourself feel better and dig deep and get at the real issue. FUCK...rant over

[Kowboy]

Day 3....Chesticles Part Deuce

Close Grip BP
warmup x 8 (bar, 135, 185)
225 x 3 x 8

Guillotine Press (trying this)
135 x 2 x 6

Strict Press(stop at chin and go up, standing)
95 x 8
125 x 8
145 x 2 x 8

BO DB Fly
30 x 3 x 10
20 x 1 x 10

Curls
bar x 12
95 x 3 x 12

[Kowboy]

Day 4....Back and Ass

Explosive Squats (form and speed)
warmup
225 x 6 x 2

Deadlifts
415, 460 x 2

Deadlifts 60 sec rest
365 x 6 x 3

BO Rows (ed coan style)
225 x 3 x 5

Shrugs
235 x 3 x 15

Deficit SLDL (4" bumper)
265 x 3 x 8

BB holds in rack
135 x 1 (30ish seconds)

[Kowboy]

So what's up with all this shit about when you post a video or a lift you have to give every fucking detail of your life at that moment like it somehow make is more significant...if it is a PR then celebrate a PR. If you care that much about what people think...maybe you should rethink your priorities.

[Kowboy]

Paused bench

Rough day, 5 hours of sleep and didn't warm up enough. I paid for it

135x10
185x3
225x3
265x3
280x3
290x2.5....boo

Touch n go
255x5

Wide grip
235x2x6

Dead stop
265 x 4 x 1

Db fly
45x3x8

Front raise
35s x 3 x 3

Hammer curl
60sx5
65sx5
75sx5

Planks 3x1 min

[Nix0r]

Journey of the Bear? Well raaaaaawr, baby.

[Kowboy]

I'm tired as fuck sitting in this red hat class

[Kowboy]

Today sucked, I suck at squats. I can't stay consistent in form and it went bad today.

Squats
Warmup
315x5,5,4,5,3

The set with four I lost my breath and damn near rolled it on my head. Back was tight from core loosening on set 1. Total cluster fuck and pissed me off. I need to get with someone and work on stance and form and start over.

Only paused squats
245x2x6

Single leg pulls
135x2x6

Steering wheel
35x3x10

[Kowboy]

Back is tweaked again, I need to strengthen my middle and upper back. Any tips? I'm just so out of it lately

[Cellardweller]

Back is tweaked again, I need to strengthen my middle and upper back. Any tips? I'm just so out of it lately

Rows and rack pulls are all I can come up with. You've been having a problem with going foreward on squats for a bit now haven't you? Don't know if it's a strength issue or a mental one. You've got a stong deadlift. It might just be an issue where you need to be conscious of what your head is doing and pressing up through the bar.

[Kowboy]

Rows and rack pulls are all I can come up with. You've been having a problem with going foreward on squats for a bit now haven't you? Don't know if it's a strength issue or a mental one. You've got a stong deadlift. It might just be an issue where you need to be conscious of what your head is doing and pressing up through the bar.

Yeah I thought that too. Maybe just focus on staying tight. My form shifts a lot which probably doesn't help. Wish I had a training partner to help with being a dumb ass.