Koub: Good stuff going on here. I focus a lot on the mental aspect of training as well. I do think strength comes from the inside out. And I think the best athletes trust their coaches–you have to forget about what you think your limits are. When I was working with pullups with Harry–I can’t tell you the number of times I eeked out that last pullup with the thought, “Harry wouldn’t give you more than you can handle.” It didn’t always work…but I got pretty good at that damn exercise with that mantra.
lol. That’s me every last set. I believe it is 90% mental, and 10% physical. I’m in the average/fast spectrum of gaining strength. I know I can physically, but needed mental aptitude. Getting it now. Off to murder the triceps.
Upper body!!!
5 minutes on bike
Rotator cuff warm up
Foam rolling
Dynamic stretching
Close Grip Towel Bench 3" - worked up to 265x5
More tricep death.
Upper back work.
Finished off with abs.
Total weight put up - just over 31000
Increase of 2000 lbs compared to last week.
Fucking pissed… WTF is wrong with me being healthy??? Fucking strained my God damn Pec Minor on the right side. HOW THE FUCK?! Warmed up plenty… Wasn’t like today was that Pec intensive. Oh the fuck well… More fucking ice, more fucking foam rolling, and more just dealing with this fucking shit…
Lower body!
5 minutes on Bike
Foam rolling
Dynamic stretching
Deadlifts - Worked up to 425x3
Speed/deficit work.
Upper back work.
Finished off with abs.
Total weight put up - Just over 62000
Increase of 2000 lbs from last week.
Pec feels waaaaay better today. Sitting about 90%, which makes me very happy. Will continue to ice and roll it out. One less thing to block out… Not sure how I didn’t puke my intestines out today. So dead. Debating whether to buy a Texas Deadlift bar. All the bars at Gold’s have barely any knurling…
Well, I managed to wander out of PW and found your log here, perfect! I’ve got some catching up to do, but so far I am enjoying your free use of ! ! ! and fuck fuck fuck! Glad the pec’s feeling better, all hail the ice and foam gods 
angry bear gets angry. lol. im accident prone; just ask my previous medical bills. but since I have no insurance, it scares me when I do get hurt now. just cross my fingers it isn’t that bad. most of my frustration gets lift in the gym though. also, welcome aboard. hope you enjoy the fun for this year. will be interesting what happens after 9 months of training with Josh.
Upper body!!!
5 minutes on bike
Rotator cuff warm up
Foam rolling
Dynamic stretch
Bench - Worked up to 305x3
More bench stuff
Upper back work
Finished off with abs.
Total weight put up - Just over 29000
Increase of 3000 lbs from last week, 7000 from Week 1.
First time ever repping out 300+ lbs. Felt pretty damn good. Had a spotter, but didn’t need him at all. Completely forgot about the pec injury from last week. Biggest feat is that there was no fucking elbow pain. Fuck yeah! Very happy with the progress in 3 weeks. Very satisfied. Tomorrow, I bring over the garbage for squats. Could get very messy. lol
Lower body!!!
5 minutes on bike
Foam rolling
Dynamic stretching
Squats - up to 390x5 for a lot of sets.
More squatting.
Glute/hamstring work.
Finished off with abs.
Total weight put up - Just over 43000
Increase of 700 lbs from last week, and 1200 lbs from Week 1.
People were staring at me, as if I looked like a zombie. I felt like one after the squats… Gave everything I had into them. Apparently flared up an old injury I’ve had since I could remember, as my upper back is killing me. Genetically have a weak subscapularis on both sides. Always get micro tears in it. Not pissed at this, as I’ve had it like I said since I was very little. I know the game plan I need to follow. End of next week, will be almost back to normal. Not a big deal though, as it has never impaired lifting. Otherwise, great fucking day. An older powerlifter (49) came in, and asked what I was doing. “Fucking squats.” He goes “Not just squats, but fucking squats” with a chuckle. “God damn right. Nothing better” both laughing pretty hard.
Upper body!
5 minutes on bike.
Rotator cuff warm up
Dynamic stretching
Close Grip Towel Bench - worked up to 270x5 for a couple of sets.
More tricep death.
Upper back work.
Finished off with abs.
Total weight put up - Just over 34000
Increase of 3000 lbs from last week, and 5000 lbs from Week 1.
Had lots, and lots, and lots of rage to expend today. Last night at work, had a massive outage where 1000’s of people were without service. For 6 hours, the carrier fucking lied to me there was no issue on their end. Bullshit. There was… Wanted to reach through the phone and beat the living fuck out of the techs… Used all that today and left it at the gym. Felt damn good. Yes, I have anger issues if you haven’t noticed. Why do you think I picked up powerlifting? lol
Lower body!
5 minutes on bike
Foam rolling
Dynamic stretching
Deadlifts - worked up to 410x3 for a couple of sets
Speed work
Upper back work
Finished off with abs
Total weight put up - Just under 66000
Increase of 3000lbs from last week, and 5000 lbs from Week 1
Shins were bleeding, nose started bleeding, and I revisited my breakfast. Awesome deadlift day. Fell asleep on the shitter afterwards I was so tired. lol. End of all the heavy shit for Month 1. Will be interesting what Month 2 brings. Deload next week, and I need it. So many new knots and sore joints to work out. Will be a busy week of rehab.
Nothing special this week, as I’m busting ass with deload. lol Lots of foam rolling, stretching, and other rehab shit as well. Will leave this quote here for people to ponder, and accept.
We move forward and break PRs after we learn to control our fears, expand our comfort zone, embrace the pain, control conflict, and overcome adversity. -Dave Tate-
Good quote. Hope your deload has you ready to go.
Deload was great. Got blood moving and helped to heal up the triceps. Then I go fucking running around the mountains on Saturday playing paintball. lol My old supervisor at work has a cabin right at the beginning of the Rockies, way the fuck up on top of some of the first towering peaks. So beautiful out there. Bear, mountain lion, deer, elk, mountain goat, and so much other wildlife. There some land further back and higher up for sale, but nobody wants it due to the snow in the winter. When I have things straightened out in the financial department, my ass will be up there signing papers, and then building my log cabin. Then I will need a bad ass dog. I think I found him.
I’m back!!!
Upper body!
5 minutes on bike
Dyanmic stretching
Bench - worked up to 315x2
More bench variations.
Upper back work.
Finished off with abs.
Total weight put up - Just under 23000
I scared myself. In retrospect to a month ago, 315x2 was cake. Had 2-3 more reps in me. I’m sure Josh will adjust. All the volume, and the ever-so-awesome deload week helped tremendously. Even though I’m eating about 7-8k calories, I’m still loosing inches. Just a side effect that I wasn’t shooting for, but not complaining. Well, inches around my waist are going away. But everything else is going up. Weight is still increasing though. lol. Up to 334 now. People I haven’t seen for a few months are seeing the transformation still. Someone put it brutally honest. All the inches around my waist, is now up in my shoulders/chest. I take that as a great compliment. Nobody said going from benching 185 and weighing 400 lbs was going to be quick and easy.
Lower body!
5 minutes on bike
Dynamic stretching
Foam rolling
Squats - worked up to 425x3
More squats
Hammie/Glute activation
Finished off with abs
Total weight put up - Just under 41000
Been placing a red short band around my knees to force my glutes to work harder on the my warm ups. Has helped a ton, as my knees use to shoot way inside with maximal weight. They still kind of shoot in, but way better then before. My right knee is reaping the benefits too, as it isn’t as sore anymore. In return, my glutes get fried quick. The old powerlifter asked me if I shit my pants, because I was walking like a duck. No, I just can’t feel my ass…
Worried on my sleep. I’m switching to over night shift again (1900-0700), and it’s been tough this time to adjust. I’ve going to bed around 0400 the last few nights, but keeping waking up around 10… I force myself to sleep until 1300. I’m a guy who needs his full 8 hours, or I’m fucked… Should be an interesting couple of weeks. Though, hopefully soon, that will change. We’ll see how this pans out, but may work like a normal human again.
Upper body…
5 minutes on bike
Dynamic stretching
Rotator cuff warm up
Close grip towel bench - Worked up to 280x5 for a couple sets
Tricep death
Upper back work
Finished off with abs
Total weight put up - Just under 33000
Today was horrid. Had the energy, but not the drive. Lack of sleep is catching up all ready… Pecs were sore, bicep was killing me, blah blah blah. Just need to get some more sleep, and warm up more. It’s starting to get cooler, so my muscles/joints need some more warm up stuff. No excuses though, I just didn’t fucking show up to win. Won’t happen again.
Lower body!
5 minutes on bike
Dynamic stretching
Deadlift - worked up to 425x2 for a couple of sets
More deadlift variations
Upper back work
Finished with abs
Total weight put up - just over 58000
Hands are so raw… Found a bar with better knurling, and just ripped the top layer of my skin off. A way better day then yesterday. Still tired, but told myself to quit being a God damn pussy and lift. Worked for today at least. Now I am at work, all alone, wanting to play with myself it’s so dead…
Ah! I’ve missed a bunch here! Sorry for the neglect, I tend to forget life exists outside of PW. Looks like some good stuff here though…the cabin by the Rockies sounds idyllic. Agreed, that is a bad ass dog! Those eyes freak me the hell out.
I like how you’ve got the prehab work going and it’s showing in the lack of knee pain. I’ll keep my fingers crossed that your sleep schedule gets sorted out.
it’s all good lula. your probably busy as all with school anyways. lol each day is another foot forward in correcting old habits and fixing problems. granted, it’s easier with some Athletic Training schooling under my belt, but still difficult. Josh, and the peeps at EliteFTS are making it easier.
Upper body!!!
5 minutes on bike
Rotator cuff warm up
Dynamic stretching
Bench - worked up to 325x2
More bench variations
Upper back work
Finished off with abs
Last rep sucked. Lost all my IAP half way up, but still got the weight up. Oops… Other then that, pulled the weeds and mowed the shit that never got touched all summer but my roommate… I’ll count it as a cool down. Beard is starting to become more full finally… Pretty sure I’ll gain 200 lbs on my total with this alone.
Also, Five Finger Death Punch came out with American Capitalist. Go check it out. Fucking amazing. Will be the music I’m listening to all week while training.