Monthly Archives: March 2012

Time to bleeeeeeed

This is Mitch. Weighs 160 and hit 420×3. This is what hard work looks like. Perseverance and patience = Strength.

Been a good week. Benched 405×3 and Squatted 510×2. The rest of the week is lame volume day shit. No one really cares about that. Nobody ever says, “Hey man! What do you do for sets of 5? Lemme suck your dick cause you do 3×5 with XXXX weight”. Yeah that’s a real lame conversation. Agnes on the other hand, has been consistent this week. She squatted (high bar) 65x5x3. Looking sharp. Would have been better if she didn’t go out last night, but eh shit happens. Still proud of her.

Really looking forward to next weeks training. Get to hit 410 on bench and Deadlift again. DL is kinda low considering I couldn’t do it for about 2 months. Looking forward to getting that back up to the high 5’s and then hitting 6. Also I am looking forward to seeing Wraith of the titans. I fucking love that old mythology type stuff. I think it makes for an entertaining movie, but what the fuck does that matter. I am sure it will suck, but still be cool to watch.

I really only talk about movies and lifting. That’s what my life revolves around. I also plan on getting my belly waxed. My buddy will record it so that should be interesting. I’ll probably get that done this weekend. It’s beach season guys. Get on your tank-top game.

Bench: 325x5x3
Press: 245×2
Dips: 45lbsx5x3
Shoulders were so fucking tired.

Squat: 65x5x3
Press: 50×5/50x3x2
Pendlay Rows: 65x5x3

Down, Up, Good Lift

Update: Squatted today (3/27/12)

Had a good morning in the gymnasium today. Benched 395×2. It felt a little awkward. I stayed up late watching “The Girl with the Dragon Tattoo”. The girl in the movie is mega hot as a pale weirdo. Pretty tight movie. Had a little too many sub-plots going on towards the end, but never the less tight. So after 395×2 I reached down into my limitless reserves of strength and put 405 on the bar. Now I hit this for a single back in early early December and I wanted revenge after my surgery. I put this song on over the loud-speakers and went to town. I hit that bitch for a triple. My first rep is always worse than the others because I tend to do it in a blind rage. After that, I always regain some focus while still being emotional. Got the second one real clean and proceeded for a third. Tits. Unfortunately I don’t have a video, but don’t worry. I’ll get one up of 410 next week.

I also saw John Carter over the weekend. All of it except for the last 20 minutes. Had to leave to take care of something at work. I was real fucking pissed. Go see it. It’s tight. Jake posted a good review of it in the last post here. In depth. I like it. You won’t be let down. There is a scene in there that I thought about when I benched. Got real emotional and it helped for the bench set. I really only saw it btw because my buddy looks like a yolked John Carter. Definitely his new nickname.

Carl weighed around 225 when this picture was taken. I can only assume Taylor Kitsch weighs are 180 pounds.

Carl should have been John Carter.

Somebody asked a while ago which MWODS do I use. Here are a few that I do before lifting.

There is a fuck ton of these that I use all within the little 5-10 min stretch warmup-up I do. These took my a hot-minute to find so if you have a specific area that you are curious about, ask.

Squat: 500×2/510×2
Rack-Pull: 455×5
BB Curls: 95x10x3
Neck Machine: All sidesx10x3
Bench: 395×2/405×3 (EZPZ)
Close-Grip: 350×3/360×3/370×2
Push/Pull-Downs: 70/80/90×10–50/60/70×10

Those are mighty nice tags you have there, sir. The men who took me had tags just like ’em.

Not much has gone on this week that has been interesting. We had an employee party on Wednesday. We all hop on a tricked out bus and go to savannah. Normally one would get plastered, but considering I care more about lifting than anything else I stayed sober. I had to do my volume work Thursday (usually around 315 for bench) and Friday (around the low 400’s for squat) so not a big desire to drink. Usually volume days are tough if you are pretty tired. I try to rest as much as possible before all lifting though.

I looked awesome as usual.

Training is going pretty well. Can’t wait for Nationals and the local Strongman competition Norman and I are doing. Standard protocol with Fingal Fingers and Atlas stones. It’s April 14th or something so I can’t wait to compete in it. I think it’s going to be a blast. In other news, some one was over my house and shit in my toilet and let a huge glob of tp sitting there with it. The handle is broken so you have to lift up the back to flush it. Not only did this person not say anything to anyone they didn’t even make an attempt to do anything. I fucking hate disrespectful people. They made a mess in the bathroom too. Fucking mother-fuckers.

Did anyone see John Carter?

Squat: 415×5/400×5/385×5
RDL’S: 155x5x3
Pendlay Rows: 210x5x3
Sledgehammer swings/50M Jogx6 rotations

Bench: 320x5x3
Press: 245×1 (Didn’t have a lot of juice. Agnes came home late and I didn’t get much sleep)
Dips: 135x5x3

Roller Coaster Tycoon

Yeah man

J.T. my favorite ride is The Mummy

Spent most of my spring break down in Orlando at Universal Studios and Islands of Adventure. It was fucking badass. I went with my girlfriend and two other friends, Norman and Justin. Norman is the tall latino guy who I have posted about a few times here. My friend Justin is about 6″0 and 180 pounds. He used to lift with us until he switched colleges. He is really cockstrong for never really working out. He kinda just rock climbs all the time. Try to get out of his grip. It’s hard to. Moving on, We rode about 2+ hours down to Camden county on Saturday to kill some of the trip drive and chilled at a friends river house. It was tight. I was real tired from drinking the night before so I didn’t do much all day. We all wore really gay outfits out to the bar and got wasted. I wore a shirt that said “I (symbol of a palm tree) the islands!” and jean shorts. Sigh. Good thing I have a girlfriend or people might think I am gay . . . The next day we rode out to Orlando and checked into the hotel. The next morning we got up at 7 to eat and head to the park early. That’s the only way to do it. As the day goes on the crowd grows exponentially.

We went to The Hulk first and rode that bitch front row. Agnes had not been on a roller coaster for almost 10 years so she was a little nervous. The best part of The Hulk is the beginning where it accelerates. It’s sick. All of sudden an alarm starts to go off and you hear a generic “WARNING. WARNING.” then, Bruce Banner comes on the speaker and says “wait! I think, I think it’s going to work!”. The alarm sounds again. He says “O god no!! . . . NOOOOOOO!!!!“. My heart raced every time I heard him panic. It accelerates a lot faster in real life than in that video. I feel like if the ride were to crash I would be so jacked up on adrenaline from that dialogue that I’d be fine. After that we hit all the rides, Doom Free Fall, Spider-Man, Jurassic Park, Harry Potter, then the other park.

I made it a point to be in all of Agnes’ scenery pictures.

We headed over to Universal and hit up The Mummy, Disaster Studios, Men in Black , Simpsons, and then to the Rock It. Unfortunately if you haven’t been to the park in a while the demolished the Jaws ride. It was all dirt and construction when we were there. They didn’t have a sign up for what they were building so who the fuck knows what’s going on. I was pissed because I had a lot of classic memories on that ride, as do I with others. One time when I was with my dad and bro we went on Jurassic park and the ride started awesome. This dude in front of us refused to give up his M&M’s to the ride guy. Hilarious. An angry bald black dude straight up told the guy no. So the kid took a big sigh and said whatever.

After that, about 3/4’s into the ride my dad is panicking. He “thinks” the ride is real. To go along with his joke he sees a lizard run by on the ground. The foliage is real around the ride so there is some wildlife. He starts screaming “O MY GOD!!! THE RIDE IS REAL!!!! THE RIDE IS REAL!!!!”. This is a 45 year old man yelling. My brother and I are pissing ourselves laughing. After that every time a raptor came out he lost it. Screaming frantically to get off the ride and grabbing the safety bar. Needless to say I had a good time on that ride. We all like to fuck around on rides. Here is an example:

I was on the phone the whole time.

Overall we had a badass time. Not a whole lot is cooler than being on a roller coaster with your buddies. I try to do this trip once a year. Mainly to people watch, but mainly to ride a fucking roller coaster.

Standard turkey leg pic

Harry Potter World wasn’t crowded at all

Lastly, I couldn’t let this guy be in a pic all by himself

Deadlift: 475×3
Dynamic Effort Squats: 275×2/On The Min/8 Minutes
Hammer Swings: 10xTwo-Hand Right-Left/Two Over/One Left-Right/Alternating

Bench: 385×2(EZ)/395×2
Close-Grip: 335×3/345×3/355×3
Push-Ups: BWx15x3 For the hell of it


The parks were real tits. Riding a rollercoaster is like nothing else. Still traveling around so I will post about the trip in a few days.

Squat: 415×5/400×5/385×5
RDL’S: 135x5x3
Pendlay Rows: 195x5x3

Bench: 315x5x3
Press: 205x3x2
Dips: 90lbsx5x3

Spring Break

I’ll be traveling over the next few days so I won’t be posting. Taking the old lady to Universal Studios/Islands of Adventure for a few days. She has never been on a roller coaster so it should be interesting. I’m real pumped to be on the Hulk with her. Be back in a few days.

It has begun

Brought ol Agnes to Ironworks today. She had her first Squat/Bench/RDL day today. She is really excited to lift. She mentioned that she has always wanted to learn how to lift and has always had some interest in it. I am having her high bar squat. She has a better body type for it and I will supplement the high bar with the RDL’s so she gets her hammstring work in. I won’t have her deadlift yet because she doesn’t have a grasp on keeping extension yet so a few weeks down the road from now she might be pulling. She squatted 55x5x3, benched 50x5x3, and did RDL’s for 45x5x3.

I just had my usual volume bench. Did 315x5x3 (easy today) and did some pressing. Came at 255×2 with a vengeance. I missed it the other week and I ass-fucked today. It felt nice. Agnes was a little concerned with the grunting, but she will get used to it.

J.T. says:

If she’s half as awesome as she sounds, she’ll take to it like a duck to water. My wife started lifting a few months ago and it really brought out her Scandi/Viking pride. It’s almost like northern European women have a genetic predispostion for awesomeness or something.

I really feel like you are correct. Glad the lady is lifting. Let me know about her progress. I’m sure Agnes will like to hear about another woman who has started and made progress.

Jay Says:

Any particular reason for the power cleans?
Explosion off the floor?
(your pictures made me explosion off the floor)
(… this is awkward, going to go now buh bye)

I have wanted to do them for some time now and I figured that PC’s are interchangeable with dynamic effort pulls. So I made some room for them.

Bench: 315x5x3
Press: 255×2
Totally forgot to do dips. Shit.

If this doesn’t turn you on I don’t know what will

A nice gift from my brother that I get to share with the world on the upcoming spring break

Of course some one will think this is gay and conceited, but I thought it was funny to share. Beauty. Elegance. Grace. Style. Love.

Some of you asked if my Girlfriend lifts. She has played baseball her whole life and she has a lean athletic build. She is going to start lifting (Squatting/Benching/Deadlifting/Etc) later this week. I think the fact that she is Polish will make her a beast in the gymnasium.

Squat: 515×2
Powerclean: 200x2x5
Curls: 95x10x3
Neck Machine: All sidesx110x10x3

Mah Lady

Picked up my girlfriend yesterday at the airport in Savannah. It was nice. Had to wait a hot minute cause her plane was late, but who gives a fuck. I got to see her. Everything I could have asked for.

aporter600 asks:

Hey man, question about RDLs. You are stronger than me by a long shot; at least 100lbs on all the big lifts. However, we are almost equal on RDLs. How can this be? Should I be more focused on my form and not weight, or are you using these as a recovery exercise after squats? Maybe my form and ROM is pathetic and I need to video myself.

The answer is:

Keep in mind that my volume is most likely a lot higher than yours. Over the week my total tonnage is more so on a lift like the RDL any more added tonnage is too much stress for my hammstrings to handle. I Keep the number at 155 because going any higher will destroy me for my upcoming intensity day. I read “How can this be?” like this “HOW CAN THIS BE!?!?!?”. Form is crucial for the RDL because you could be doing a lot and accomplishing nothing. Feel free to send a video.

In Arnold news, props to all my homies who were at the Arnolds this past weekend. Wish I coulda been there to support them. Chris, Mike, and Brooks are some bad mother-fuckers and I am proud to be friends with them.

Bench: 370×2/380×2
Close-Grip: 355x2x3
Pull-Ups: BWx10x3

Welcome to the real world

Not much to post this week. Been busy with a bunch of things. Cleaning the house, Lifting, Work, Etc.

The football team had their bench max day yesterday. They get a little more hype for benching than they do for squatting. Thats kinda the opposite of what I thought, but then I realized they all probably hate squatting. There were a handfull over 405 and one bench came in hot at 480. His name is Brent. He is about 6’2 300. He crushed 480 and wanted to hit 500. He could have easily done 490 so he went ahead and called for 500. Barely missed it.

Other random news. Found this guy outside my house this morning. Oddly enough Brent called me when he drove by this morning and asked if I knew the guy sleep outside our house.

I’ll get back to you guys later.. . And it’s been later. Here is an updated video of my friend Taylor. Again, he is about 160 and 5’7-8ish. He’s not that tall. He can correct me if I got that wrong. This goes to show you how strong you can be when you put the time in under the bar.

Squat: 405x5x2/405×3 (Tired)
RDL’s: 155x5x3
Pendlay Rows: 185x5x3
Hammer Curls: 50/55/60/65—x8/70/75/80/85—x6

Bench: 315x5x3
Press: 185×5 (light day)
Dips: 140x5x2/140×3/90×5
DB Shoulder Laterals: 30x10x3
DB Side Raises: 25x10x3