I could have bigger delts.

This weekend was a landmark in mobility – I did some pretty legit muscle snatches and didn’t end up with a SLAP tear.

Just been real consistent with hitting my goats, internal rotation for the shoulders, overhead mobility, suprapatellar pouch. I need to put some time aside for my meat sticks, though, forearms + calves and I’ve never really done tack-and-stretch for the hamstrings which I think I should try. That and some high hammy flossing.

On Saturday I muscle snatched 95lbs for a few triples, did some weighted chins that amounted to +55lbs for two sets of 5, +75lbs for a triple, and +90lbs for a single. Did some barbell rows and curling after that and finished up, did some mobility throughout this workout as well.

Sunday I pressed 162.5lbs for 5, 4, 4, 3, and 3, then front squat for 330lbs x 3, 2, 2, then weighted ring dips with chains around my neck for +20lbs x 8. Did quite a bit of mobility after this including super couch, behind-the-back adduction for the shoulders, and joint approximation with the wall squat.

There was a vid on mwod.com that talked about the difference between couch stretch with plantar flexion and super couch with band distraction – apparently you can focus on knee flexion vs. hip extension between the two, and often a limiting factor in couch stretch with plantar flexion is quad soft-tissue tightness – I’ve been hitting my suprapatellar pouch pretty regularly, as well as whatever tight spots I find higher up the quad (esp on the left side), and all of a sudden couch stretch + plantar flexion is a lot fucking easier. There’s always been a discrepancy in knee flexion between my left and right knees, and I was never sure what the FUCK that was about but I think I may be doing the right approach to address it. Tack-and-stretch the suprapatellar pouch, attack quad soft-tissue, and couch stretch + plantar flexion.

Also been hitting glute/high hammies for some soft-tissue work, felt a pretty significant fucking difference squatting tonight, like more musculature was involved.

The changes I’m seeing from mwod legitimately help my deep-seated depression by giving me the illusion of reward in empty progress, the same way that an MMORPG addict is kept hooked into the game by grinding out item hunts/experience.

So yeah – despite the fact that NO ONE gave me any advice or guidance on doing front raises in that thread, YES I will be doing front raises tomorrow after benching. Lateral raises too, hopefully – this is all depending on how fucking early I actually get up to train. If you need me, call me – I’ll be the guy getting a REAL SERIOUS FUCKING PUMP IN FRONT OF THE MIRROR DOING DUMBBELL FRONT RAISES!!!!!!!!!!!!!!!

lone ranger writes:

lol brent ur a real funny guy…but im kind of getting tired of seeing u getting friend zoned by hot chicks. lol im a bit curious who the father of the half hispanic half pakistani girl’s kids are…i bet ur more jacked than him though…anyways im still waiting for the day u make a move on the pretty powerlifting chick and live happily ever after.

Dude, I am real glad you get something out of the shit hole of emotion that this blog is a vessel for, but if you LEGITIMATELY THINK that I am going to even LOOK in that girl’s direction for more than like half a second I’m afraid you’re gonna be real fucking disappointed. I can’t. I just. Fucking. Can’t.

Phil B writes:

I like this youtube meme. I could take or leave hearing about your training and foreveralone.jpg status though. This blog could have more gaming content.
How does this video make you feel?

I think that I’d like to fucking play co-op with that guy??????

Becky writes:

you spent more time naked with saul than i did. so sad. so on a scale of 1-10, 1 being uff da ugly and 10 being sizzling hot, how would you rate saul?

He’s about a 9. Like Justin, he is a source of inspiration for my aesthetic goals. No homo.

Leave a comment ?


  1. Everyone will be glad to know that PETA has been notified about your goat abuse.

  2. I have that same discrepancy in knee flexion, to the point that it actually hurts my left knee, but my right knee is always fine. Looks like I have some work to do.

  3. Brent,

    I have been training for a little under two years, in this time I went from 26 yrs old 165 to 28 yrs old 210 at 5’9. My whole life before lifting weights was getting shit faced, skating, and playing pool. I recently squatted 440, Deadlifted 510,PC 125 KG, and benched 320.
    My girlfriend is hot and she trains now too. I live in SoCal and have a great relationship with my family and friends. I still drink and smoke heavily regularly and my bodfat is around 10%.

    I guess what I’m saying is thanks.

  4. Good job getting up early to do those Front Raises.

    1:32 AM me: I wish you deadlifted with me. Tomorrow I’m doing snatch grips.
    1:33 AM brent: any chance you’ll be up early ?
    early being
    train at 12 or 1
    me: I could go to bed now and train at 1 no question.
    but only if you Sn DL with me and get reall pumped up lats from it.
    1:34 AM brent: i snatch gripped last time i pulled
    tomorrow is eith erclean grip pulls or RDLs
    1:35 AM me: gotcha.
    clean deadlifts would be fine. Like I wouldn’t feel like you were being left out while my lats and lumbars got real engorged.
    2:32 AM me: Sent the message, eating my potato and going to bed
    setting an alarm for noon
    2:33 AM I hope to see you doing ALOT of lateral raises while I’m there.

  5. I’m pretty much saying thanks for being miserable and making me appreciate my awesome life but you probably couldn’t read that through your tears.

  6. Brent still hasn’t explained what he’ll be accomplishing with lateral raises. They won’t make a 230 press and if lateral raises worked, then every fuck head in a fitness gym would have jacked delts.

    I think you need a better method of programming the press.

  7. What is the goal with achieving a 230 press?
    is it just because justin can press that, and has pretty good delts?

  8. Brent,

    my mom thinks you can relate to this this video..just sayin’



  9. Brent,
    When I do over 14 deadlifts, my legs get tired and I stop. How do I improve?

    I guess I could use an ergometer.

  10. 95lbs for a muscle snatch is a fucking jelly dick weight

  11. Brent, how do you feel about this exercise


  12. Is Justin right?

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