Thanks Shae. Just got done reading your article ...good stuff.


7/31/09
curls-3 sets
shoulder presses-3 sets
pushdowns-8x25
squats w/ green bands (140 bottom, 190 top). Belt only.
415x2
505x1
570x1 pr! 15 lbs over last before my last meet. Up call from Rob to make sure it was good.
ghr-5 sets
t rows-4 sets
45 degree hypers-3 sets
bentover lat-3 sets

Great day by GSB!!! The guys in the second group doing blue and green bands realy did a great job. Great to see Rob B reaally smoking some good weights. Thanks to him for his help. I owe him so much!

Thanks, Curt did a great job with that interview. My wife really loves that he put a pic of her kissing me on the cheek and I am making a horrible face. No worries though.

You are doing great in the gym Hulk. Way to kill those weights. Congrats on the HUGE PR...

Big Shae has a softer side. lol

8/3/09
2" deficit deadlits. Belt only
585x1
675x1
750xabout a half inch from lockout and lost my grip. Our bar is horrible. We put it on the floor and the bar is so wabbly. With a deadlift bar I am sure that 775 or so would have went.
ghr- 5 sets

I was/am so tired! I was surprised that I could even do 600 today. I paced around trying to wake up. Lack of sleep is really killing me this week. I tried to get pumped on my 750 but it was not there. I guess the moral of the story is that on my worst day with a shitty bar my dl is in good shape. lol We need to get a dl bar! This was my last heavy dl before my meet. As long as I don't make a rookie mistake this time, I should dl really big at the meet.

8/5/09
2 bd
225x8
275x8
315x8
365x8
405x5 I think I was good for 8, but I felt a twinge in bi and front delt. Nothing too serious...just have to go light until the meet, which works out, because it's deload time anyway.
pushdowns w/ curls-8x25 and 5x10
face pulls 4 sets
overhead tri ext.-4 sets

That was 405x8 then 420x5 on the 2 bd.

8/7/09
Safety bar squats with Belt only
425x2
515x2
565x2
610x3 pr...
http://www.youtube.com/watch?v=BmOolDVL5EQ
ghr-4 sets
pushdowns-8x25
v pulldowns-5 sets

Great job by Rob B. He safety bar box squatted 700x1 raw. Timmy hit 500 with the bar with briefs. Brandon and Jake fought thru their circa max and then Jake sumo deadlifted 765 wiht briefs. Very impressed by his progress.

Time to try and rest up for my double at work.

8/12/09
db bp
100x50?
100x30?
4 bd w/ rev purples
225x10
315x5 Just getting some blood flowing. Hopefully I will hold up at meet...if I do I think a good pr is in order.
pushdowns-8*25 w/ curls on last 5 sets
bent over lat-4 sets
wide pulldowns w/ face pulls-4 sets

Weight was 237 after w/o. Having my regular cheat day tomorrow. My weight will jump up then I will bring it down to hopefully 235-236 a day out from cut. Should be good to go for 220's.

get after then hulk!
TB

8/14/09
Squats. Raw
420x2
510x2
560x2 opener is 600.
ghr-3 sets
v pulldowns-5 sets
ghr situps-2 sets
sled drags

Last squat before meet. Just worked up close to opener. Weight flet light but was not trying to explode or hurt myself. Brandon had a a good deload day and is ready. Jake hit 750 in just briefs and it was an 1" below parr.

Here is my meet vid.

http://www.youtube.com/watch?v=7LVg0X-n0UA

Last few.

8/26/09
2 bd w/ 150 lbs of chain.
315 3x3
345x3
metal dbl ply viking bp shirt on
365x1
405x1
495x1
545x1
585x1 had some more left but that is a good start. This carries over to around 700. I could have probley hit 50 more lbs...pr is 805 straight wt off 2 bd. Not bad for the first time in a shirt in 27 yrs..lol
db bp
80's
120's
tri ext throat-3 sets

Good pressing by Matt and Kyle tonight.


8/31/09 Wt:246
t rows-3 sets
deadlifts with suit
585x1
675x1 straps up
820xmiss....got it above the knees but could not finish it. I was FAR from my best today. Back was wrenched. I need to go to chiro.
squats raw
330x3 just to loosen up the hip.
standing bb shoulder press w/ side raises and t rows-3 sets
135x10
185x10
210x14 pr.
pin 3 pull w/ monster minis
495x5 plus 5 shrugs
ghr -2 sets

I am taking the next week off...I need it. I have been pushing for a long time and need a break. Prs will fall with a break. Today I was off and know that 840 should go on a good day. The way to get there is to take some rest time. I know myself..if I am in the gym I will push it, so taking time off is the only option. I have 2 meets back to back and if healthy I will bust some prs....it's rest to get stronger!

strong work bro!
TB

Ok, I lied...I am back to lifting walready.

9/4/09 Wt:249
t rows-4 sets
box jumps working up to 33" with 25 lb dbs-several sets
squats w/ 150 lbs of chain...off floor before lockout.
330x2
380x2
420 3x2 All fast but I really want to take it easy on the IT band.
bp w/ dbl mins
225x3
275x3
315x3
added 2 bd, bands still on.
315x3
365 3x3
sumo dl and then stiff legged reg dl off 2" platform
225x1+1
315x1+1
405x1+1
500x1+1
600x1+1
floor press with 90 lbs of chain
225x5
255 3x5
pushdowns-4 sets
ghr-1 rep set

I moved very wuick in this session. I am tired!

9/7/09 Wt:255
1 arm db rows
170 3x15 w/ straps
raw deadlits w/o belt off 2" defecit.
600x1
600x3
650x2 easy but bar was rolling on me.
660x3 easy but again our shitty bar was rolling. Wore straps for this one.
http://www.youtube.com/watch?v=SK1JUFNa0Xc

Gotta get a dl bar...good for 5. A lot of volume without a belt.
1" camb bp
300x15
shrugs-3 sets
standing overhead bb press
100x5
140x8
190x12 real easy


Had to go casue Rob wanted us gone. lol. Time had a good smooth pull. I'll post vid later.

brother thats some badass pullin!
TB

Thanks Brute. I am still paying for it.

9/9/09 Wt:249
bp paused and relaxed on last reps.
315x3
365x3
405x3
2 bd
405 3x3
430x3
430x4 nudge on 4th
floor press with feet flat
225x5
315 4x5
350x7 paused all
wide pulldowns-4 sets

Tired, a bit sick and run down, so volume was down a bit today.