Monthly Archives: June 2012

Brad wants to rollerblade

Been out of town for the weekend. Didn’t really have access to a computer that much.

Shanep asks: what do you think about westside barbells program for lifting over seas… the gym here doesnt allow deadlifts, and im trying to get back into squatting which i stayed away from for quite awhile due to all of the fucking running we do. thought/suggestions? i dont consider myself a skinny guy (6ft, 220ish) but the diet is shitty over here mainly bacuase i fucking love whole milk which we dont have.

I don’t really know what you are required to do when you are over there, so email me and we can figure something out if you want.

My friend wants to go rollerblading this week. I don’t know if he’s kidding or not. He’s that kinda guy.

Did some conditioning yesterday. Just some starts/10’s/20’s/30’s and plyo stuff. Thats what its gonna be I think. I doubt it will change much besides reps/sets. Good toast on the questions from Monday. Some solid ones. If anyone who wants to read this blog wants to email me go ahead at

This is good for all you internet people out there.

This is another random incoherent blog post btw. I am at my moms house for a few weeks so I doubt anything interesting will happen here.

Squat: 455×3/440×3/425×3
RDL’s: 155x5x3
Pendlay Rows: 3215x3x3

Gripper lvl 2:3×3

Worked on Pro Agility Drill

Back from the Cruise

I just went on a cruise for my g-ma’s 80th birthday. Pushing my bench workout into tomorrows. I’ll post more tomorrow. I’ve been traveling since 8:30 this morning.

In the mean time enjoy this sick ass new White-Pand Mixtape. It won’t disappoint. It’s got something for everyone.

And feel free to post questions. I’ve had a lot of page views lately (500+) and there are like 4 comments. I enjoy talking to the regular guys that come here, but feel free to discuss any questions.

Bench: 420×2(F) Only got it for one. 385×1 Paused (EZ)
Deadlift: 500×1/515×1 (Back had no juice. Travelled for 12 hours the day before)

Mr. Waaaynneahh

Did some conditioning today. Ran 6 10’s, 4 20’s 2 30’s, and some uphill starts for about 5-7 yards. A friend of mine on the team is helping me learn how to do starts and run better. His name is Mike and he is a short yolked ass dude with dreads who is faster than fucking lightning. Felt good today. I feel like I made some progress with it only being day 1. My knee is a little achey from it, but I think thats due to the squatting and standing all night at work.

In case you haven’t seen this:

I fucking love how badass Bane is. I really enjoy all the Batman movies, but theres never anyone to give Batman any physical challenge. It’s about fucking time he gets humbled by a big fist to the face.

Dey Durrkkk our Durrr

Update: Squatted today. Next squat day will be a PR day. Im very excited.

Mikes camera fudged up on the second part of the video. I did a double. You can kinda tell. I fucking destroyed that shit. Nothing like a little soundtrack action from “The Grey” to get your shit going.

About to eat and go lift.

Taking a deload on my bench this week. Starting to get a little achey in some joints so I’ll just ice and lower the volume for the remainder of the week, on bench. Makes for a quick non-exciting workout.

Waraeger says: Nice progress! Can you write some lines about your nutrtion while bulking up?

I sure can

Dude I literally ate everything in fucking site. I’ve mentioned that I ate 8 eggs/toast/sausage/bacon/2 big glasses of milk for breakfast every day for a summer. I was on GOMAD because I needed to gain weight. I stopped once I gained the weight I needed. If there was a day were I was nervous about not eating enough I had a “Goon Hall Special” at McDonalds. 2 chicken sandwiches/2 burger/small fry which was something like 2000 calories. There really isn’t much to it other than eating a fuck ton. I suffered everyday trying to drink the milk and pound down food. It literally made me hate eating. I gag if I eat food when I don’t want to. It’s weird I know. I can’t handle the same taste for an entire meal so it’s hard for me to eat a lot nowadays. In fact I lost 3 pounds over the weekend because I don’t like to eat alone. My roommates were kinda gone all day so I didn’t go anywhere. Yes weird.

Squat: 520×2/525×2
Rack Pull: 525×3
Rounded Back Extensions: BWx10x3
Gripper: 3×10

Bench: 365×2 (Paused)Thats about 90%. Should have gone lower.
Close-Grip: 275x3x3
Pull-Ups: BWx10x3

Track em, Find em, Kill em

I enjoyed reading Justin’s post on the main page today. He brings up a good point that any guy could squat 405. I remember the first time I squatted 225, benched 135, and deadlifted 315. Those days were such huge events for me. I thought I would never accomplish that. It blows my mind that people think 405 is insane. 405 is very common in the weight room and CAN be lifted by just about everyone. Some folks can’t believe what I lift (which I find ridiculous) to be impressive. It’s really not. I am a guy with slightly above average strength WHO WORKS REALLY FUCKING HARD IN THE GYM. The only reason I am strong is because I stay consistent and bust my ass when I go into the gym. Patience and perseverance is strength. I hate using this quote because I find it to be overused, but everyone starts somewhere. I remember squatting 95 pounds with my dad when I was 12. I cried that day. I swore I would never work out again. A few days later, I said let’s fucking do this. I wanted to be like my dad so much. I came back and worked hard at it everyday. For the longest time I benched with just 10’s and 5’s. Now I can fucking do 430. It takes time and work. None of them are more important than just getting under the fucking bar and doing it. Then do that consistently. Anyone who says they can’t lift this or they can’t lift that or he can’t lift that much without steroids IS A FUCKING PUSSY. Hard work takes you places.

This was Norman and I back in 2006.

Again in 07.

Now again at our last meet. Does it look like we fuck around?

Thanks again to Splotch for enlightening me on the music question.

Been up since 5:30, trained at 10 today. So tired now.

Squat: 455×5/440×5/425×5
RDL’s: 155x5x3
Pendlay Rows: 310x3x3
Hammer Curls: 70x8x3

Bench: 355×5/340×5/325×5
Press: 165×5 (Kinda tired. AC joints been hurting)
Dips: 90x10x3
Captains of Crush lvl 1: 3×10 EZ now

What are ya, H.R. Shovenstuff?

I completely pantsed one of my friends at the bar Saturday. He was wearing those stretchy shorts and I yanked them to his ankles. He froze for a solid second. I destroyed his night.

Training was ok today. The alcohol from Saturday night surely had an effect on me today. Missed my first pause bench with 405. Came back and hit it after a little regrouping. Then I proceeded and hit 415×2. Made a little PR on close-grip too. Overall I was satisfied with my performance even though I had a loooong weekend of zero recovery. Those are supposed to be my recovery days too in between volume and intensity. I’ll fix that when I don’t work weekends.

If anyone can tell me what the beginning instrumental is from I will be in your debt forever.

Deadlift: 545×2
Squat: 275x5x2 (felt too tired for speed day)
Rounded Back Extensions: BWx10x3
Hammer Curls: 60x10x3
Captains of Crush lvl 1: 3×10

Bench: Paused 405(F)/Paused 405/Without commands 415×2
Close-Grip: 365×3/375×3/385×2
Pull-Ups: BWx10x3

Big things have small beginnings

Applied for a position today at Kennesaw State University. My dumbass sent my resume and cover letter to the wrong position. Emailed the head guy up there to try to figure out who I send my info too. Let’s see if I get it. Hopefully I do. Time for a change of scenery. On the other side of things I was with Basketball this morning and it was an interesting day. There was an athlete who was slacking and being lazy. Typical complaints and what not. Apparently this kid is NBA good, but sometimes he is lazy. We have all been there, but some of the guys on the team look to him for motivation and he isn’t giving it to them. In contrast, there was another player who worked his ass off this morning because “He was tired of not being good”. He had some great effort today. It was just interesting to see the polar opposites in the same day on the same team.

Here is my Diablo Character btw. It’s lame as fuck that I put it up but I don’t really give a shit. I play it all the time. I’ve uploaded my Skyrim character too.

Training was good btw. Trying to look like my guy up above

Here are some rowing videos. I love Pendlay rows for some reason.

Squat: 445×5/430×5/415×5
RDL’S: 155x5x3
Pendlay Rows: 295x3x3

Bench: 355×5/340×5/335×3
Press: 205×2/215×2/225×2
Dips: 90lbsx5x3
Captains of Crush lvl 1: 3×10

Repulse the monkey

Did Yoga today with some guys on the football team up at Ironworks. It was nice. Kinda shaky since I squatted and rack pulled yesterday. Felt good. Part the wild horses mane.


As far as Diablo goes I am level 56 Barb. Playing in hell. It’s real tough.

Weyln says: Didn’t realize the shorts changed as well at first. I’m not sure what to think. Anyway, I got a training question brewski. So I train Fri-Sun-tue, and on wednesday, the day after intensity day. I went to help my mom’s friend move and so I was out in the sun in 90 degrees all day and didn’t have much to eat or drink and I was moving lots of stuff in long pants and a jacket so I wouldn’t get ticks. Needless to say, lifting today wasn’t so hot, so I just did some higher reps at a lower weight for stuff. I just wanted to know if there is anything you would recommend I do so I don’t fuck up my intensity day this week. Thanks AC.

Stuff like this is going to happen. It’s called life my man. Learning to train whilst living will be much easier for you, than worrying all the time. On days like that I try to eat as much as I can or well more than usual. Hydration would also help. You could take this week as a “de-load” and not do a full intensity day on Tues. Just go to your last warm-up and be done. Then next week just repeat what you were supposed to hit the prior week. That is just one suggestion.


Yes, yes those are Jaguars. It’s a 3XL shirt from Wal-Mart that I cut up. Its pretty tight. Gets me the babes. Not really, but really.

Was at the lake all weekend. Got some sun and relaxed and pigged out on some food. Wish I had someone to watch the clouds with on the dock. That was a Brent Kim moment. Everyones got sappy fail moments.

Found that song over the weekend. It’s fucking awesome. Nice happy lively tune.

Squat: 510×2/515×2 (So close to PR again.)
Rack Pull: 515×5
Rounded Back Extensions: BWx10x3
Captains of Crush lvl 1: 3×10

Bench: 410×2/415×2 (lake weekend. Kinda tired)
Close-Grip: 355×3/365×3/375×2
Pull-Ups: BWx10x3

Off to the lake

Going to the lake this weekend.

Here is a picture for your enjoyment.

Squat: 445×5/430×5/415×3
Pendlay Rows: 285x3x3
Hammer Curls: 65x10x3

Bench: 355×3(should have done 5)/340×5/325×5
Press: 185×2/195×2/205×2 (Left my belt at home)
Dips: BWx10x3