Living in darkness.

[knotahumanbeing]

Just like everyone here, we all have our own journey that this thing called life has taken us on. My journey, no different from any of yours has been down the path to hell, spent sometime there and slowly trudging back from the gates as the demons are consistently pulling on my coat tail.

Brief background on how I ended up on this journey to powerlifting. I'll try not to be redundant from the introduce yourself post. I'm Rob, from Cincinnati, OH. Single father of two wonderful little boys. I played collegiate basketball here in Ohio, so I've always been in or around the gym. I really got in to lifting, when in '07 I almost dropped out of college to enlist in the Army, but instead found a better calling by joining the Marines. From there started soaking up as much knowledge about fitness, training, running, etc..You name it, my head was in it trying to absorb all I could. After graduating in 2010, is when my journey dove right down into the deepest pits of hell, my daughter was murdered in July, and from there began a whirlwind of shit in my life. I blew up to 290 lbs, drank to hide my pain, and just was a mess. My fiance ended up leaving me after being diagnosed and neither one of us knowing how to deal with it, we fell apart. Jan 2012, I decided I had enough, I needed to pick my shit up, because I had 2 little boys looking up to me, depending on me, and needing me. I walked back into church, re-establishing my relationship with God. Walked back into the gym and in 5 months was back on track so to speak.

This past year, I was training more for a "bodybuilding" physique, just to be in shape, and ready for the Corps when I can finish out my Officer training and report for Reserve duty, and all my training methods had been centered around there. Until, I found this little place, the FORVM. I immediately felt drawn here, the culture, balls-to-the-wall training, everything, I knew what I was to become, a pure unfiltered, uncaged powerlifter. Something directed me here, something said, this is you. After doing what I do best, researching, reading, and gaining knowledge for the past 4 months. I signed up for my first powerlifting meet 15DEC13. The thing I absolutely love about this sport, is that every fucking day, every fucking meet, it's a personal contest, it's always Me vs Me. When I step in the gym, I am the only one who matters, when I first step on to that platform in Dec, the only person there, is me. I eat, shit, and train for this.

My current training is a 6 day split as follows:

Sun- Off
Mon - Chest/Biceps
Tues - Back/Triceps
Wed - Legs/Shoulders
Thur - Chest/Biceps
Frid - Back/Triceps
Sat - Legs/Shoulders

For me and my body type, height, and size, this is the training split I've found to most successful. I played with a 1-off,2-on, 1-off, 3-on split, also played with the typical 5-day body part split, as well. However, hitting everything twice a week, personally I gain the most from this. I've read Brandon Lily's Cube Method, Jim Wendler's 5/3/1 method, in addition to The Westside Method. So with all of that, I've combined a rep scheme and training regiment that meets my needs and so far so good.

Welcome to my journey.

[knotahumanbeing]

Last night was back day. I've been battling an IT band issue right at my hip for the last couple of weeks. So I started off with some light jogging to loosen up, stretching and resistance band work (wall sits, lateral steps). First up, are of course deadlifts, which I'm working from a 2" deficit. Warmed up with 2 light sets, then proceeded in to my working sets.
135 x 15
225 x 10
495 x 3
495 x 3
505 x 3
505 x 3

505 felt great, so I decided to bang out one more set. I'll continue working from a deficit until about 3 weeks out from my meet, including the deload week leading up to my actual meet.

After deadlifts, I moved on the bent-over barbell row: 3 x 3 x 275. Definitely getting stronger here, as just a couple of weeks ago I was barely able to get 225 banged out. To work on my posterior chain I did some stiff legged barbell good mornings: 3 x 3 x 135.
Lastly for back day, finished off with heavy lat pulldowns 3 x 3 x 290. After cranking out the main focus of the day, I finished the day off with tricep accessory exercises 3 x 10 - Dip, Close Grip Bench Press, Pressdown, and some ab work...


I'm still learning, so any advice or tips you guys have would be greatly appreciated.

[knotahumanbeing]

The infamous "leg day". With my split, yesterday was focused on all quad work, and later this week, I'll follow up with hamstring work. Started off with stretching per usual, resistance band work, and rolling my thigh and IT band on a baseball.

To loosen up my hips and get a deep bodyweight squat, I did box jumps on to a 48" box, 3 x 10. I'll 5 from within 6 in and the other 5 from as far away as 36" to really explode off the ground. I make it a focus to land as soft as possible on to the box.

Moved on to squats, on my S D and B, I always do 2-3 warm up sets, with a mixture of pause reps or speed reps, progressing upwards in weight, to get my body ready.
135 x 15
225 x 10
355 x 3
365 x 3
365 x 3
365 x 3

I felt really good coming out of the hole, so I did an additional set. I know its low in weight, but 3 months ago doing 500 lb squats, I was nowhere near breaking parallel. With me being tall, I stripped down the weight and have began focusing on form and technique, to ensure I'm breaking parallel. I got vid of my squat, and realized that I am getting low, but I need to drop my ass just a tad bit lower. I tell you what, seeing it on vid makes a difference. Overall, I felt great and can definitely tell I'm getting stronger by being smarter and patient with my results.

If that wasn't enough, I moved onto leg press where I have been progressively adding more weight over the last month. There is no doubt in my mind that my leg press progress is greatly improving my strength in the hole on squats. I can handle a lot more weight in the hole and can really feel my quads/hips getting stronger.

1100 x 3 x 4

Finishing off leg day, I'm really feeling the burn now. Leg extensions 90 x 3 x 20..each week I'm adding 10 lbs and keeping the reps high to really hammer my quads.

The rest of the day was shoulder accessory work and abs.

Seated Mil Barbell Press - 90 x 3 x 10
Lateral Raise - 25 x 3 x 10
DB Shrug - 115 x 3 x 10

Double crunch - 3 x 15
Weight Russian Twist - 25 med ball x 3 x 30
Weighted Reverse Crunch - 20 x 3 x 10

One day at a time..One rep..stay hungry

[knotahumanbeing]

Back at it, chest day has arrived, again..Time to do work on my bench. I'm getting stronger and I'm making progress now that I have form, but for some reason I can't accept the fact that it's not fast enough. Patience is a virtue. Before I started on my journey, I was doing half assed, piece of shit presses. The weight wasn't necessary for me, but prob those looking at me. Instead of truly focusing on technique, I was the jackass putting up 405 and not touching my fucking chest. Once I took ego out, inexperience, and getting my shit together, I'm now getting strong. I started a 275 a couple weeks ago and been progressively adding weight. I have been pausing at the bottom, removing pointless exercises.

Bench Press
135 x 15
225 x 10
285 x 5
295 x 3
305 x 3
305 x 3

I've got this long ass wingspan, so my focus is technique, technique, technique. Strength is getting there yet it's slow. I am hungry to be successful, I'm motivated to beat myself everyday.
Assistance chest work to help with my shoulder girdle and upper chest:

Incline Dumbbell Flyes
85 x 3
85 x 3
85 x 3

Back to bench, again I'm needing work on my explosiveness upwards and lockout. If anyone has any advice on developing the explosive factor, I'm all ears.

Bench Press with chains. 3 sec pause at the bottom, 3 sec pause at the top. When I say toast, I mean my chest was charcoal toast.

185 on the bar + 25 lbs of chains on each side x 3 x 8

Chest day concluded with Decline Hammer Strength press

160 each side x 3 x 5

Accessory work for today, Biceps.

Barbell Curl - 155 x 3 x3
Concentration curl - 60 x 5

Stay hungry.

[RedlegDbell]

Congratulations on launching your journey here Rob! You're off to a really strong start. I gave you my # didn't I? I should have shot you a PM as soon as you asked about carpooling up to Pacifico. Sending you one now!

[knotahumanbeing]

Congratulations on launching your journey here Rob! You're off to a really strong start. I gave you my # didn't I? I should have shot you a PM as soon as you asked about carpooling up to Pacifico. Sending you one now!

Thanks man I really appreciate it! I'm excited for my first comp!

[knotahumanbeing]

Well what an awesome weekend we had. Friday, I unfortunately was unable to train. I just purely ran out of time, between having to run my oldest to have his weekend visit with his mom, and getting off job #1 to rush back get shit squared away and then off to job #2, it was not possible.

Saturday, so pumped and motivated, attending my first ABC at Pacifico Powersystems. Big shoutout to Jimmie & Larry Pacifico for allowing us to come up and lift some heavy ass weights. Thanks to Luke, RedLegDbell (Steve), and Jimmie for letting me ride up and introducing me to all the guys. First off, I'm still on cloud 9 to be standing next to some of the premier elite powerlifters in the nation. I greatly appreciate the guys showing up for the event, and being extremely helpful and encouraging. Just a blessing to be able to watch them lift was an unreal experience. It was not only motivating, but it was also a serious mental pump. I'm in the right place, doing the right thing. Brandon Lilly, Eric Ernie Jr Ernie Sr Lilliebridge, Mark, Wes, all the guys, thank you. thank you.

Throughout the whole afternoon, I was just pumped and ready to lift. Ready to go. After Mark, Brandon, and Wes finished pulling. We were able to. Lost my platform virginity, as it was my first time pulling from a deadlift platform. Started warming up, 135, just getting in a groove, and now that all the adrenaline and Rage is coursing through my veins. It's now or never. Up until this point, the most I've pulled in the gym for 3 reps has been 505. I "pulled" 645, however it was 495 on the bar, and 75 lbs of chains on each side, not a true pull. So after we're warming up, swapping out weight, time to start pulling. 515, felt extremely easy, I've got to give it to Tom Saul, going back and forth with him was awesome. After the other guys (and the one girl BlondieX - awesome job girl!) cranked out their rep, back at it, was Tom and I. This time 605, this would be a lifetime PR, I get positioned, eyes ahead on the wall, FOCUS, bent down, boom 1 rep, boom 2 rep, boom 3 reps, 3 fucking reps 605, and I just knocked it out the park. I'm shocked and excited, inside I'm screaming to the top of my lungs, didn't think I could manage that weight, but it was fucking incredible. After that, I walked over to Brandon, and this is where I can say, I truly love this sport, I asked him how my form looked and he was more than willing to give me pointers on my form. Not all athletes are like that, on any level, any sport. Now granted there are prob a few here and there in this sport, but this guy took time out of his day, where he could have been anywhere else, doing anything else, either for himself, or been with family, but he was there giving advice, motivating young guys like myself, and I can't thank him enough. After speaking with him for 30 secs, 5 min later, I walked on the platform, bent down, and pulled a lifetime PR..652..just utter disbelief, did I really just pull that? You fucking right I did, I killed that shit, and that momentum from that lift, is going forward with me. Not only did I just pull a PR, I was able to do it with some of the best guys in the game.

The atmosphere, the chalk, iron, screaming, loud music was absolutely motivating. That momentum from this weekend, is carrying forward. It's time to do work. I received my personal call to arms, and it's time to move forward in this battle. Back at the office tonight, ready to kill it. 15 Dec, I'm coming for you, the old me, yesterday's me, last weeks me, be prepared.

Stay Hungry. Again, can't thank Pacifico Powersystems, Brandon Lilly, the Lilliebridges, Mark, Wes, and all the other guys enough from taking time out to train. I'm extremely grateful.

Rob

[knotahumanbeing]

With the momentum carrying over from such an awesome weekend. I started my week off with Chest. I've really got to work on exploding up and my lockout. After a little warming up, Rage has me FOCUSED.

Barbell Floor Press w/ chains
135 x 15 + 25lbs of chains on each side
225 x 10 + 25lbs of chains on each side
275 x 5 + 25lbs of chains on each side
295 x 3 + 25lbs of chains on each side
305 x 3 + 25lbs of chains on each side
315 x 2 + 25lbs of chains on each side

I can definitely tell I'm getting stronger, as these felt extremely easy to crank out. In my head, I keep thinking about one of the pieces of advice the guys gave me...it's a marathon, not a sprint.

Incline Barbell Press
275 x 5
295 x 3
305 x 2

Dumbbell Bench Press
100 x 8
110 x 5
120 x 5
130 x3

Hammer Strength Incline Press
135 (each side) x 5
160 (each Side) x 3
180 (each side) x 2

Chest felt amazing, really got the blood pumping, hopefully when hit chest again later this week, I'll see some real gains, where it matters most.

Accessory work for today biceps. Hammer Curl 50 x 3 x 10. Preacher Curl 95 x 3 x 10. Ab/Core work - Planks 3 x 45 sec . Hanging Knee Raises 3 x 15. Russian Med Ball Twist 25lb 3 x 30

The animal within is starting to growl and is even hungrier as the strength is coming, and the work is paying off. Stay hungry my friends...

[knotahumanbeing]

Before I go into my training from last night. I had another sleepless night, which is typically the norm for me. So, I laid in bed thinking about this sport and what is success, I thought about my boys, and I thought about what is to come for me in terms of measuring my success. I decided to watch "The Cage" DVD again, and I just felt an overwhelming sensation of happiness and pride of this sport. I love this sport of powerlifting, I mean I've always loved to "workout" and see how my body can achieve results, however, now that I'm training to compete, my mindset and views are dialed in. There's a brotherhood that comes with this sport, some sports have it, but here it's different. There is a level of camaraderie that no matter where you go, this brotherhood welcomes you and wants you to succeed as long as you do work, as long as you want it.

I constantly get asked, Why? Why Rob? Why do you put your body through that? Why lift so much weight? Why train so much? Well, Why the fuck not? I mean, why wouldn't I do something for me. I'm becoming a better man every time I step foot in the gym, not just physically, but also mentally. I continually push myself to limits, to prove to myself. Set and break PR's, builds a new confidence, like damn I just accomplished that. There's few things on this earth that I was called to do. I was meant to be a father, I was meant to protect my country and others, and I was meant to lift heavy ass weights. I can only be limited to success, by the limits I place on myself. I must be successful, but that definition of success varies to each. My definition, my views of success are different than yours, and yours different from mine. My views on what success is has changed over the past couple of years, as I've matured, as I've grown as a father. When you walk through hell, and shit crumbles on you, you begin to realize and really see what is true and important in life. Now that on this journey to growth, not just in the gym, but as a father and a child of God, I no longer define success by the type of car you drive, the size house you live in, your financial status. My success is being a great father, leading my boys by example, crushing fucking weights. Not giving up, fighting on, when you walk, live and breath in a world of darkness. Success is pulling a 652 deadlift in front of guys you look up to. Did I win anything? No. Did I get paid for it? No. Was I successful? You fucking right I was. A lady at work asked me, so when you compete in Dec, what do you win? Are you gonna get paid? What's the point? No, I won't win anything, I won't get paid, per se...my payment, is when I'm on that platform and all my training pays off. The bloody shins, the sore muscles, the hours spent learning, and reading. When I crush those weights...that's my payment, that is my reward. When those judges give me white lights for successful attempts, that's my win.

My boys will see a father who is successful, not because of the car he drives, or the house that he lives in, but by the perseverance of a man who has been pushed to deepest and darkest parts of hell and has brought himself up through it. To stand up every fucking time life knocks him down. when family/friends doubt you, when they ridicule you for the hours spent in the gym and nonstop balls to the wall training. My boys will see a man, who worked multiple jobs to support them, trained non stop and did not quit when there was nothing but them and the gym. I'm on a journey...my boys in tow...I'm not giving up, I will never quit...this is my life, my ambition, my success story. I'm only in the first few chapters of my journey. I've yet to really kick this shit off. I tell you what, I'm gonna be better than I was yesterday, better than last week, better than last year. Shit, I don't give a fuck who cares or not, bc I'm doing it for me, for Robbie and for Jameson. That's why it's my journey. I'm here alone but in reality I'm not...there's one "person" who's never left my side, who I need to fall back on more. For support, for guidance, for care, and for love. He's above all this and He can get me to the other side of this living in darkness. God. I again stumbled, I wandered off the beaten path, bc I'm a broken man, but you know I'm a changed man. GOD. He waits there with open arms, while I'm out here trying to do this alone, when I don't have to.

All I've ever wanted to do is be successful and all I've wanted to so was make others happy, however my skewed definition was compared to others. I was wrong, bc that level of "success" was to appear "successful" to others..not to those who mattered the most. My level success is dependent upon what makes my boys and I happy. Fuck what everyone else thinks about it. It doesn't matter. I'm not becoming a competitive powerlifter for you, it's for me. It's what I can measure and hold myself accountable for. If I don't train, if I don't eat, if I don't put in work, then it falls on me, no one else. I'm responsible for what I do and don't do. I am responsible for my success. I can't get mad at anyone else for the work I don't do. FOCUS

[knotahumanbeing]

Now that I go that revelation off my chest, on to my training from last night. Yesterday was back day, and typically it's deadlift day, but since I pulled heavy on Saturday, I decided to switch Friday's back day with yesterdays.

Weighted Wide Grip Pullups
10
5 with 50 lb chain
10
5 with 50 lb chain

Kroc Rows
90 x 3 x 20

T- Bar Rows
225 x 5
270 x 3
315 x 2

Wide Grip Lat Pulldowns
210 x 5
230 x 3
250 x 2

Reverse Hypers
20 x 12
30 x 12 x 2

Accessory work for the day, Triceps.

Dips/Weighted Dip
15
8 w/ 25 lb chain
15
10 w/ 25 lb chain

Lying EZ-Bar skullcrusher
85 x 10 x 3

Abs/Core - Crunches 3 x 40, Standing Ab Wheel 3 x 12, Dumbbell Side Bend 50 x 3 x 10 each side.

Stay Hungry.

[RedlegDbell]

What an awesome write up!! That's legit Rob. It would fit right in with some of the great stuff G Diesel has laid out here. Much respect and I hope you can make it to the party Saturday. That basement gym will be buzzing like it never has before and that's saying something!

[knotahumanbeing]

What an awesome write up!! That's legit Rob. It would fit right in with some of the great stuff G Diesel has laid out here. Much respect and I hope you can make it to the party Saturday. That basement gym will be buzzing like it never has before and that's saying something!

Thanks man, it just came from within..I'll try to see what I can do to get grandma to babysit.

[knotahumanbeing]

Leg day...my second favorite day next to back.. all day in my mind I had two goals for today...increase my leg press and increase my squat with proper form and techniques.
Warmed up with stretching, resistance band work, and box jumps 3 x 10...

Barbell squat
Bar x 15
135 x 15
225 x 10
365 x 5
385 x 3
405 x 2
425 x 2
I had one of the guys from the gym who competes as well, call my depth. He said that on all my lifts looked pretty good, for the most part I was below parallel. Which personally I feel is better instead of being too high, as I have a ways to travel anyways. It was another good boost in confidence that my training, my small adjustments have been working. I just need to fine tune the rest of the machine and grow from there.

Leg press
1100 x 5
1150 x 3
1200 x 2

Leg extensions
100 x 20 x 3

Accessory work for today, shoulders.
Dumbbell shrugs 110 x 10
Military press 115 x 10
Lateral raise 25 x 10

Abs - landmine 180's 25 x 10, double crunch 3 x 20..
Stay hungry..

[knotahumanbeing]

Chest day. Focus today was to really put together the small intricate details of my bench, to ensure proper form/technique when moving heavy weight. One of the guys at my gym who competes, has really been helping me a lot, as I've began this journey to my first meet. He helped me dig my shoulders and traps into the pad. I started engaging my lats because of his advice and what a world of difference it made. Bench is prob my weakest point, but I'm making progress..slow but it's still progress. We worked on hand/foot placement to dial in where I feel most comfortable to maximize my explosion. Did an extra set because next week is a deload week. Worked on some pause reps to simulate calls in an actual meet.

Barbell Bench Press
135 x 20
225 x 10
295 x 5
305 x 4
315 x 3
335 x 2
335 x 2

Incline Dumbbell Flye
85 x 5
90 x 3
95 x 2

Decline Hammer Strength Press
135 (on each side) x 5
160 (on each side) x 3
180 (on each side) x 2

No bicep accessory work today.

[machineman]

Some great work and words in here, brother. Keep pushing the limits.

[knotahumanbeing]

Some great work and words in here, brother. Keep pushing the limits.

Thanks man, I greatly appreciate it.

[knotahumanbeing]

I didn't get a chance to train Friday, my oldest had a fall school carnival. My boys come before the gym so I can afford to miss a day to spend the evening with him before I had to had to job #2.
So I trained Saturday...back day...it was an odd day at the gym to say the least...with all the shit going on in life, I was half focused. I still need to train, I can not fail.

2" Deficit barbell deadlifts
135 x 15
225 x 10
315 x 8
495 x 5
505 x 3
555 x 2
555 x 2
I was extremely tight and the gym was freezing..I could not get my hips loose for the life of me. Extremely pissed. It felt heavy and made me mad.

Barbell Good Morning
135 x 5
155 x 3
175 x 2

Bent over barbell row
275 x 5
295 x 3
315 x 2

Lat pulldown
210 x 5
230 x 3
250 x 3

Accessory work -triceps

VBar Press down
180 x 3 x 10
Reverse grip press down
180 x 3 x 10

Hopefully my head is out of my ass this week...it's a deload week, so I'll get my shit together, analyze my form and technique and make way to being a better powerlifter.

Stay hungry.

[knotahumanbeing]

"We do not have to become heroes overnight. Just a step at a time, meeting each thing that comes up...discovering we have the strength to stare it down."
- Elenor Roosevelt

[knotahumanbeing]

Yep, deload week, not happy about it but I know it's necessary. Pretty pumped, headphones are in, hungry, Rage is coursing through my system. Let's go

Barbell Floor Press w/ chains

135 x 15 (25 lbs chains each side)
185 x 10 (25 lbs chains each side)
185 x 10 (25 lbs chains each side)
185 x 10 (25 lbs chains each side)
185 x 10 (25 lbs chains each side)

Incline Barbell Press
185 x 4 x 10

Dumbbell Bench Press
80 x 4 x 10

Pec Flye
150 x 4 10

Accessory Work Biceps.

Hammer Curl
45 x 3 x 10

Seated Dumbbell Curl
35 x 3 x 10

Spider Curl
95 x 3 x 10

Ab- Spider Planks 3 x 45 sec, Hanging Knee Raises 3 x 12, Russian Med Ball Twist 30 x 3 x 30.

Next week when heavy training kicks off, I'll resume my cardio acceleration conditioning aka predator training aka animal cruelty.

Stay hungry.

[knotahumanbeing]

I figured I'd also include what I'm taking on a daily basis. As a single dad I really don't have any extra money for myself. My gym dues and maybe a cheat meal here or there are what I spend on myself. So I have just the bare minimums.

Animal Flex
Animal Pak
Animal Rage (free samples from the Dayton/Cincinnati ABC) Thanks guys!!
Universal Real Gains
Universal Pro & Oats