Monthly Archives: August 2013

De-load week

Shawn engaged me in a conversation via texting Saturday night. He proceeded to ask “What’s Up?” I replied “Working. You?”. I never received a response.

Later that night I had help break up a fist fight. The other bouncer I work with got there first and had engaged the aggressor. I provided perimeter security to ensure his safety. I did this by shoving the fuck out of people into MORE people. This guarantees that people will fall over and likely be delayed while trying to get back up. Now, I only did this to the group of people that this faahhhgggguuuuttt was trying to fight. They were cool. They didn’t want to cause any trouble. There were many of them and I was trying to reduce the risk of a beat-down.

I look back to the other bouncer and he is on his feet and leaning all of his bodyweight into the kids throat. Almost like he was doing a push-up on this losers trachea. I inform him that he needs to let go. We carry the guy out like the goon he is. I have his legs and Brad has upper arms. As we punch through the dense crowd people are being knocked over and around. Drinks are being spilled. I couldn’t be happier. Seeing these bar-rat assholes who would NEVER move out of your way, even when asked nicely, get knocked back by two grown men holding some asshole. Don’t get me completely wrong. There are people that will kindly move. It’s not often.

We get outside to the front entrance. The patron had regained consciousness and with both hands he is statically holding both middle fingers up. I want to inflict pain on him. Brad and I pause for a minute. Look at each other. Without words we simultaneously let go. He flops to the ground.

I storm back into the bar ready for more. I here a voice from the crowd say “YEAH AC CANECCHIO!”. My head snaps to the area where the sound came from. I stop walking. Make eye contact. I don’t know who it is. I raise my arm and give him a thumbs up and a head nod. I’m back in the bar.

Bench: 225x5x2
Press: 165x5x2
DB Incline Bench: 65x10x3
Dips: BWx6x3
DB Curls: 20x10x3

Squat: 275x5x2
RDL’s: 135x5x3
Rows: 135x5x3

Bench: 225x5x2
Close-Grip: 185x5x3
Tricep Push/Pull-Downs: 10×3
Extensions: 10×3
DB Curls/Hammers: 30x10x3
Seated DB Curls: 20x10x3

Squat: 455×1
Front Squat: 185×5
Deadlift: 275×5
Pull-Ups: 3×5
Back-Extensions: 3×8

All I do at work is quote Arnold.

This is the kinda shit my co-workers say on FB. They work at the bar as well.

Hit a heavy set of FYYYYYYYVE on deadlifts today. Felt real good and smooth off the floor. I did some weird head thing on the last rep for some reason. My front squats felt slow as shit. They don’t look too bad in the video. Most likely from fatigue post-deadlifting.

Here is the video.

This shit gets white lights at a Westside meet.

Don’t get me wrong. This guy can probably squat more than I ever will, raw. He should be embarrassed to say this is his squat. It’s a bad fucking joke. To make it worse it’s fucking celebrated afterwords. Shit like this disgusts me. It’s like falling 2 yards short of a touch-down and then getting up convinced that you scored.

Bench: 345×3/330×3/315×3/305×3
Press: 225×2/245×2/265×1 Crapped out on rep 2
DB Incline Bench: 140×5/150×6/100×10
Dips: 45x5x3
BB Curls: 95x8x3

Power-Clean: 235x2x3
Squat: 455×3/440×3/425×3/410×3
Reverse Hypers: 150x8x3
DB Rows: 110x6x3
Fat Bar Pull-Downs: 150×10/170×10/190×10

Bench: 390x2x3
Dead Bench: 315x6x3
Tricep Push/Pull-Downs: 3×10
DB Hammer Curls: 45×10/50×10/60×10
Seated DB Curls: 35x10x3

Deadlift: 510×5
Front Squat: 295×2/305×2/325×2
Pull-Ups: BWx10x3
Back Extensions: 3×12

These men were skinned alive!

Friday night at work was miserable. It was like a fucking high-school/college reunion. There were so many fahhhhhhgggauhhhhts out that night. People left and right kept saying “Yo AC WHATS UP!!!!!”. It was like I was in a god damn nightmare. All night I experienced the same scenario. The same conversation. Over. And Over.

My blood boils when people speak to me with a tone in their voice as if we are good friends. The bar closes. I have to stand at the door to make sure no one else comes in. This bar rat approaches the door. I reach my hand out to block the doorway. He attempts to walk through my arm. His attempt fails miserably. I look at him and say “We are closed”. He responds with “C’mon AC! You know me man! Let me back inside!” I feel toxic. I have to control myself from spilling my incredibly overflowing anger on him. The tone he said his reply in was that of a life-long friend. He is not my friend. He is a fucking dickless loser trying to gain sympathy from me. My nerves settle.


Bench: 345×3/330×3/315x3x2
Press: 205x3x3
DB Incline Bench: 125x8x3
Dips: BWx10x3
DB Curls: 45x10x3

Power-Clean: 225x2x3
Squat: 445×3/430×3/415×3/405×3
RDL’s: 225x5x3
Rows: 225×5/245×5/255×5

Bench: 385×2/405×2 Slingshot: 435/455×2/415×3
Close-Grip: 315×3/335×3/355×3
Tricep Push/Pull-Downs: 3×10
DB Curls: 35×10/40×10/45×10
Seated DB Curls: 25×10/30×10/35×10

Squat: 475×2/495×2/515×2
Front Squat: 275×2/295×2/315×2
DE Deadlifts: 335×1/On the min/10 Min
Pull-Ups: 45x5x3
Back Extensions: BWx10x3

Here is your weekly song. This one should be in your lifting playlist. I like A Day to Remember a lot. They aren’t too screamo. Similar to Slipknot (I’ll go fuck myself if that comparison is offensive) they have equal parts singing and screaming. Plus the constant heavy drums are fucking sweet. The chorus in this song gets me going.


Deadlifting has been going well. It has been on the rise. Pulling over 600 is going to occur a few times before the year is out. I am very excited. Squatting has been a little shifty here and there. I am maintaining it well, but as far as it feeling easy is another story.

Bench: 345×5/330×5/315×5 Paused first and last rep for last set.
Press: 225×2/235×2/245×2
DB Incline Bench: 110×8/130×6/150×4 That was real hard
Dips: BWx10x3
DB Curls: 60×10/50x10x2

Power-Clean: 205x2x3
Squat: 445x3x3
Reverse Hypers: 150x8x3
Fat Bar Pull-Downs: 140×10/160×10/190×10

Bench: 405×2 (F) Got a single/ 425×1/445×1 (Both 425/445 Slingshot)
Floor Press: 315x3x3
Tricep Push/Pull-Downs: 3×10
Sled Pulls: 135×10

Deadlift: 535×3/405×5 (Double Overhand)
Front Squat: 275×3 Felt real heavy after pulls
Pull-Ups: BWx10x3
Back Extensions: 50x10x3