Monthly Archives: October 2011

Halloween Week

I asked my friend Dion (plays football at Southern), a big black guy with dreads, what he was going to be on Halloween. He looked at me and said “A black guy with dreads”.

Did my openers for the meet this weekend.
Squat: 515
Bench: 360

Bench: 315x5x3
Press: 205×5/210×5/215×5
Dips: BWx10x3

Rack-Pulls: 475×5
Dynamic-Effort Squat: 275×2/On the min/10 Min
Round-Back Extensions: 45lbsx10x3

Bench: 365×1 (With Pause)/385×1
Close-Grip: 315×3/325×3/330×3
Weighted Pull-Ups: 45×5/75×3/90×1/135×1(F)

I was on quaaludes, I don’t even REMEMBER Oslo

Had some shoulder pain the last six weeks. Couldn’t find a stretch to hit the spot. It was an anterior pec/delt pain that was hard to pinpoint because it would only hurt during a bench and nothing else. Oddly enough at the same time the assistant director of Ironworks, Skylar, asked if I had any Mob stuff for his shoulder. So I had our local Mob expert Brent hook me up with some great shoulder wods.

I tried a few of these before I showed Skylar and my own shoulder problem went away. My pec/delts felt like a million fucking bucks. Anyone who reads this garbage blog should definitely do the Mob I linked above.

Squat: 445×5/430×3/415×3
RDL’s: 240×5
No time for pipe work. Had to coach.

Bench: 315x3x3 (Used commands on 1st rep)
Dips: 45lbsx10/75lbsx8/95lbsx8/115×5
Fucked around with some Turkish Get-ups

Squat: 505×3
Dynamic Pulls: 275×2/On the min/10 min
Rounded Back Extensions: 25lbsx10x3
Straight Leg Sit-Ups: 100lbsx5x3

Shoulder Mob-Fest
Bench: 365×3
Close-Grip: 315×3/320×3/325×3
BW Pull-Upsx10x3
Mob-Fest ’11 def went down later that night

Zach Lonas has huge lats

“I have huge lats”
Zach Lonas

I read the comments from the post on Monday related to training women and I thought it was hilarious. I have always loved how Justin is literally ALWAYS trying to help and that some people react so explosively to certain subjects that he writes. He speaks from experience and it’s not subjective. If Justin Lascek is anything, it’s not subjective. His rant on the FB is fucking gold if you haven’t seen it yet. The girl who commented is obviously butt-hurt about nothing. She said “Who the fuck has cried after failing a lift?! Are you fucking serious?!”. I lol’d at this because I HAVE CRIED AFTER FAILING A LIFT. I have actually cried several times before AND after lifting. We all have a passion for lifting and improving ourselves and sometimes when we fail it can get emotional. So many of us have intense vigor for lifting. It’s not a big deal.

Had my first day at Ironworks today. It is the training center for the athletes at Georgia Southern. They obviously can’t keep up with the RACletes so they put them away in the corner of the campus. All the coaches in there are EXTREMELY nice. I have a lot of respect for those guys already. They seem to have a good grasp on programming and coaching. It’s going to be a great experience.

I fixed up a tennis players RDL this morning as well. His stance was really wide and he was doing a very awkward motion for the pull. I gave him some cues to think about (Break at the knees, Push hips back) and he did them perfectly from there on out. After he was done with the set he said to me “I have been doing those for a while and I never felt my hamstrings until now.”

Changing the world, two hamstrings at a time.

Squat: 445×3/430×3/415×3
Pendlay Rows: 200×3/220×3/240×3
BW Pull-Upsx10x3

Press: 240×5 (I wish I recorded this. It was a god damn joke)
Bench: 315x5x3

Deadlift: 580×1
Squat: 275×2/On the min/10 min

Press: 185×5/205×5/215×5 (Accidentally jumped to 205, then I said fuck it and made another 10 jump
Close-Grip: 275×5/285×5/295×5
Push/Pull-Downs: 3×10

My Pal Norman

Norman has been my training partner/hetero life-mate since 2006. Lately he has blossomed into a very strong handsome man. He has done two tours in Iraq and Afghanistan and has consistently trained his fucking balls off. After he got back from Afghanistan a few months ago we talked about changing up his programming and it has worked better than I imagined. He is going to probably deadlift close to 7 in his training down the road. Here are two of his PR’s.

So proud.

I got a internship at Ironworks, which is the football teams gym, so I will be able to train more privately and really crank up the fucking volume here soon enough. The overall entertainment level of the videos will be on the rise.


Check out Danger WOD. It is hilarious. Here is an excerpt:

Danger WOD: The Danger WOD Rollerblade Total

To score your Danger WOD rollerblade total, add the scores of all 3 events together for a total score. Score weight in kilos and height in inces. 1 inch is equal to 1kg in scoring. Scores do not count if you lose your balance or roll off the platform.

Roller Snatch 1RM

Roller Clean & Jerk 1RM . . . . .

Squat: 440×3/425×3/410×3 (Knees were killing me after working the farm tour)
Bench: 225x5x3 (Giving my shoulder some recovery time)
I was overall pretty beat up from the Farm Tour

Luke Bryan

I have to work the Luke Bryan concert. Last years concert was terrible. I worked security for the Luke Bryan Farm Tour in 2010 and I couldn’t have been more miserable. This random guy walks up to me and says:

Rando Doucher with zip-away pants and white tennis shoes walks up
Rando: Hey, I wanted to thank you guys for the help you are giving
Me: . . . Ok man, no problem.
Rando walks away
Me: Who the fuck was that guy?
David: That was Luke Bryan . . .

I am taking a de-load this week because my work day tomorrow is gonna be roughly 12-15 hours. Trying to do anything other than masturbate and cry is gonna be hard to do.

If anyone has any tight songs they wanna share please link them in the comments below. Also, anyone on PSNetwork wanna throw down on some Marvel Vs. Capcom 3?
Squat: 500×3
RDL’s: 200x5x3

Bench: 335×3
Press: 185×3/205×3/225×3
Chins/Pull-Ups: BWx10x4