Worth a listen to.

Obligatory picture from work

Lasts weeks training was solid. Looking forward to another excellent one. I really want it to be next week so I can Press 260 and Pull 590. Tomorrow I will be going for 545×2 on Squats so I am ready for that as well. From here on out everything will be a PR and it will be a new territory for me. I’m looking forward to the anxiety and restlessness I get awaiting the next heavy day.

There were a few comments on the last post about getting aggressive before lifting. I thought I’d address that with a short response. Getting psyched isn’t something that just happens. You have to be able to develop the mental ability to do so over time, as with any other skill. As for me, it helps that I am already emotional. I have been lifting or doing something training wise since I was 12. It’s not like I just woke up and BAM I could unleash the demons. It takes time. Fortunately I have always been in an atmosphere that promotes progress and nurtures my lifting. Remember that it is a particular skill that has to get developed.

Squat: 445×5/430×5/415×5
RDL’s: 200x5x3
Pendlay Rows: 265x5x3 (No straps or belt)
Dumbbell Curls: 40x10x2/45×10

Bench: 335×5/320×5/305×5
Dips: 135x5x3
Side Lateral Raises: 30x10x3
Side Raises: 20x10x3
One Arm Seated Front Raises: 20x10x3

Squat: 530×2/545×2(F) Only got it for one. Was constantly waking up during the night. Tired.
Power Cleans: 220x3x5
Rounded Back Extensions: BWx10x3
BB Curls: 40k x10x3

Bench: 380×2/395×2/405×2/225×24
Tricep Pushdowns: 80x15x3
Tricep Pull Downs: 60x15x3
Pull-Ups: BWx10x3

Leave a comment ?


  1. Of course good luck on the lifts!

    I always like to get psyched up before the lift. But I heared that others try to distance them self from the effort. To really be emotionless, not afraid, not nervous, not mad but just doing it. Seems interesting, but I’ll probably can’t do that. I need to be anxious to do it.

    There are other ways to do it besides showing it. The grunting just initiates it for me. You can have a spike in adrenaline and not behave like an animal.

    • Yeah, I can understand that. I try to summon the demons in a quiet manner. This is more because of the squatrack being in front of a window to the other side of the gym and hate when people are staring up my nose right in front of me

      That sounds like an awkward place to lift

  2. Call me crazy, but I think that the ability to psych yourself up/get outwardly aggressive before a lift increases with your physical strength and confidence. No one wants to get all fired up to attack a weight that they feel everyone else watching can easily do. For me personally, I have no problem letting out some grunts/yells prior to a squat set or snatch/C&J attempt at the Globo Gym because I know damn well that there are less than a handful of people in there who can do what I’m doing. When it comes to bench press though, I try not to draw attention, because I still bench like a teenager. Does that make any sense at all?

    Ha well yeah you shouldnt be screaming for a 185 bench lol.

  3. finally back from a trip. i missed the blog…no homo. definitely summoning the demons comes with time.

    picture request ideas for the bar comp – can you guys all dress up like Navy men and do this scene from Top Gun?


    If not then please do this scene from one of my fav movies….just go straight Lincoln Hawk.


    I really like that second pic lol

    • haha Lincoln Hawk was what i wanted to be when i grew up.

      side note – i really dig that song. have you or will you put up an AC playlist or something with some hot new tracks so we can download them? I’m always looking for good songs to add to the workout playlist. thanks braaaaaaah

      You can always just check out my youtube favorites. Some gems in there. Acanecc1

  4. That song is dope!

  5. I love getting excited and nervous the days before a PR ID. I start visualizing the lifts and even the numbers in my log. If I think about it before I fall asleep, I sometimes get amped up and it delays my sleeping.

  6. What kind of belt do you use? Brand? Width? Thickness? Single or double prongs?

    If you could do it again would you change anything?

    I did a belt search but didn’t find any specifics.

    Inzer. 13MM. Double Prong. I’d change it to single prong. http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVERBELT_BUCKLE13

  7. Since you only made a single at 545 what’s your plan for the next intensity day? Play it by ear?


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