The Final Tally - Leaving Afghanistan

I'm leaving Afghanistan but it's time to post the final weights for the deployment:

Bench:     275#
Press:       185#
Squat:      315#
Deadlift:  455#
Clean:      205#

I'm going to have to start running when I get home to make up for the fact that I didn't run while I was deployed so I expect these numbers to drop 5-10#'s for the first two months while my body adjusts.

26 MAY 2013 (Sunday)

Bench:
45# x 10
65# x 5
95# x 5
115# x 5
135# x 5
155# x 5
185# x 3
195# x 2, 2, 2, 2, 2, 2, 2, 2, 2, 2

Incline Bench:
170# x 5, 5, 5

Decline Bench:
160# x 5, 5, 5

DB Flies:
30# x 5, 5, 5

Dips:
45# x 5, 5, 5

Close Grip Bench:
135# x 5, 5, 5

Standing Skullcrushers:
60# x 5, 5, 5

DB Curls:
45# x 5, 5, 5

Preacher Curls:
70# x 5, 5, 5

Super 7's:
50# x 7, 7, 7

24 MAY 2013 (Friday)

Press:
45# x 10
65# x 10
95# x 10
115# 2 x 5
135# 5 x 2
155# 5 x 1

Deadlift:
165# x 5
205# x 5
245# x 3
295# x 3
335# x 3
385# 3 x 1

3" Defecit Deadlifts:
205# 6 x 3
205# 2 x 8

Just a lot of strength loss over the past few weeks and tendonitis has set in on my elbows but it's going to go away soon because I'm going to will it to go away because I just don't care about it. I'm also going to cycle back on to Creatine for maximum results.

12 MAY 2013 (Sunday)

Clean and Press:
45 x 10
65 x 5
95 x 5
115 x 3
135 x 3
165 x 2, 1
175 x 1, 1, 1

Clean and Klokov Press:
115 x 1, 1, 2, 2, 2, 2

Deadlift and Shrug:
315 x 6, 2, 4, 6

Stiff Leg High Pull:
205 x 5

Superset:
Seated Calf Raises 560 x 50, 50, 50
Bent Row 155 x 5, 5, 5

Weighted Pull Ups:
30 x 5, 5, 5

10 MAY 2013 (Friday)

Bench Press:
45 x 10
95 x 5
115 x 5
135 x 5
155 x 5
185 x 5
205 x 5, 5, 4, 1

Bench To Failure:
185 x 3

Incline Press:
155 x 5, 5, 5

Seated DB Curls:
40 x 5, 5, 5

W/ Dips:
45 x 5, 5, 5

Skull Crushers:
3 x 7, 4, 7

DB Flies:
35 x 10, 10, 10

I hate Bench, it just reminds me of how weak I am. Fuck.

09 MAY 2013 (Thursday - Fuck You Body!)

Warm Up:
Superset:
45 Squat x 10, 10
DH Pull Ups x 5, 5

Deadlift:
135 x 15
205 x 10
225 x 8
315 x 6
385 x 2, 2, 2 (Belt)
405 x 1, 1 (Belt)
425 x 1 (Belt)

Clean:
175 x 1, 1, 1, 1, 1

Jump Squats:
95 x 3
115 x 3
135 x 3
175 x 3
185 x 2, 2, 2, 2, 2, 2, 2, 2, 2, 2

Ab Wheel:
10, 10, 10, 10, 10

Weighted Side Bend:
45 (L): 10, 10, 10, 10, 10
45 (R): 10, 10, 10, 10, 10

GHD:
10, 10

I wanted to do five sets on the GHD but I felt an ugodly pain in my back and if wasn't so bad I wouldn't have stopped.

Will: He used to just put a belt, a stick, and a wrench on the kitchen table and say, "Choose."
Sean: Well, I gotta go with the belt there.
Will: I used to go with the wrench.
Sean: Why?
Will: Cause fuck him, that' why.

08 MAY 2013 (Wednesday)

Behind The Neck Push Press:
45 x 5
65 x 5
95 x 5
105 x 3
135 x 3
145 x 1,1,1
155 x 1, Fail, Fail, 1, 1
165 x 1, 1, 1

Weighted Pull Ups
30 x 5,5,5,5,5

We were on mission all day today so I was zapped. Felt it at the 155 ended up just having to get pissed off and move some fucking weight. It felt good completeting the workout though. Can't stop won't stop son!

As CT Fletcher says:  "I command you to grow! I'm the Boss!"

07 MAY 2013 (Tuesday)

Morning:
Bench Press:
Warm Up
45 x 10
95 x 5
115 x 5
135 x 5
155 x 3
185 x 2

Work
205 x 5, 5
185 x 5

Bench Press to Failure:
175 x 5

Incline Bench Press:
165 x 5, 5, 5

Seated Dumbbell Curls:
45 x 5
40 x 5, 5

Weighted Dips:
BW x 5
45 x 5, 5, 4, 1

Skullcrushers:
55 x 12, 9, 9

My body felt sick after this workout, from all the expenditure which is good. The new program is working which is awesome because I wanted to feel dead after working out chest. I have Deadlift this afternoon/evening, probably this evening so I can get some sleep. I think I missed the 3rd set of Bench at 205 because I pussed out/didn't rest much between the set.  I'll get all 5 on weighted dips next time. As for the Seated DB Curls, I'll be at 45 next time.

Afternoon:
Deadlift:
165 x 5
205 x 5
245 x 3
295 x 3
335 x 3
385 x 3

Defecit Deadlift(45#):
205 x 3, 3, 3, 3, 3, 3
205 x 8, 8

06 MAY 2013 (Monday - Squat w/ No Fucks Given)

Squats:
110 x 10
170 x 8
200 x 6
235 x 4
265 x 1,1 (Belt)
280 x 2 (Belt)
235 x 4
220 x 6
200 x 8
170 x 10

Zercher Squats:
195 x 2
215 x 2
225 x 2

Ab Wheel:
5 x 10

Squats felt good, I wonder if all the work I did last week has really improved my conditioning this much? Crazy. Anyway I'm excited to keep this new program. Gains are going to be redic!

04 MAY 2013 (Saturday)

Military Press
Warm Up
45# 1 x 10
65# 1 x 5
95# 1 x 5

Work
115# 1 x 3
135# 1 x 3
155# 1 x 3
165# 3 x 1

Klokov Press
95# 1 x 2
115# 5 x 2

Shrugs
295# 1 x 6
315# 3 x 6

Weighted Pull Ups
BW 1 x 5
25# 5 x 5

Bent Over Row
135# 1 x 5

Superset
Bent Over Row- 155# 3 x 5
Seated Calf Raises- 560# 3 x 50

Stiff Leg High Pull
195# 1 x 5

Rest day tomorrow, my body wants it.

03 MAY 2013 (Friday)

Afternoon:
Wide Grip Bench Press:
45# 1 x 10
95# 1 x 5
115# 1 x 5
135# 1 x 5
145# 2 x 10

Dumbbell Flies(35#):
3 x 10

Dips(35#):
1 x 7
1 x 2
1 x 1

Preacher Curls(60#):
2 x 12

Tricep Pushdowns(115):
3 x 10

Not feeling to happy with the Chest workouts lately. I want them to leave exhaused like the other workouts do. Not really getting that feeling. Might need to switch it up.

02 MAY 2013 (Thursday)

Afternoon:
Deadlift:
135# 1 x 15
205# 1 x 10
225# 1 x 8
315# 1 x 6
385# 3 x 2
405# 3 x 1

Clean:
135# 1 x 1
155# 1 x 1
175# 5 x 1

Jump Squats:
95# 1 x 3
115# 1 x 3
135# 1 x 3
175# 1 x 3
185# 10 x 2

This workout was tough, had to push myself to do it but once I started, as always, I was glad that I did. Body seems tight, 2 days til I get a rest day... but I'm semi-resting my legs for the next 3 days.

"What man is a man who does not make the world better."
-Balian of Ibelian

"None of us know our end, really, or what hand will guide us there. A king may move a man, a father may claim a son, but that man can also move himself, and only then does that man truly begin his own game. Remember that howsoever you are played or by whom, your soul is in your keeping alone, even though those who presume to play you be kings or men of power. When you stand before God, you cannot say, "But I was told by others to do thus," or that virtue was not convenient at the time. This will not suffice. Remember that."
-King Baldwin IV

Evening:
Boxing:
Mitts- 3 rounds, 2 minutes
Footwork Drills- 1 round, 1 minute

01 MAY 2013 (Wednesday)

Morning
Behind The Neck Push Press:
45# 1 x 5
65# 1 x 5
85# 1 x 5
105# 1 x 3
135# 1 x 3
145# 3 x 1
155# 3 x 1
165# 3 x 1

Dips:
5 x 5
25# 1 x 5
35# 5 x 5

"If I fall, if I die, know I lived it to the fullest, if I fall, if I die, know I lived and missed some bullets..."

30 APR 2013 (Tuesday) I have hate and that is enough.

Afternoon:
Bench Press (Paused):
45# 1 x 15
95# 1 x 5
135# 1 x 5
185# 1 x 3
195# 8 x 2

Close Grip Bench:
135# 2 x 8

Incline Bench:
165# 1 x 8
165# 1 x 7

Curls(40#):
3 x 8

Deadlift:
165# 1 x 5
205# 1  x 5
245# 1 x 3
285# 1 x 3
335# 1 x 3
385# 1 x 3

Deficit Deadlift (Standing on Top of 45# Bumper Plates):
205# 6 x 3
205# 2 x 8

Plenty of fuel for the fire today. Boxing tonight.

 

Evening:

Train Punches, 1-6: 30 minutes

Boxing - Mitts 1 x 2 minutes

29 APR 2013 (Monday - a.k.a Squatmageddon)

Back Squat:
110# 1 x 10
170# 1 x 8
200# 1 x 6
235# 1 x 4
265# 1 x 2 (Belt)
280# 1 x 2 (Belt)
265# 1 x 2 (Belt)
225# 1 x 2 (Belt)
220# 1 x 6 (Belt)
200# 1 x 8 (Belt)
170# 1 x 10 (Belt)

Zercher Squats:
135# 1 x 5
195# 1 x 2
215# 1 x 2
225# 1 x 2

Ab Wheel:
5 x 10

DH Pull Ups:
1 x 10

Front Lever Tuck:
22, 20, 16, 4 seconds.

I feel like I can break 3 seconds on the tuck if I came in at the beginning of my workout. We'll see on Wednesday, I'll try it first if I remember.

28 APR 2013 (Sunday)

"Somewhere out there is someone stronger than me and I will destroy them."

"Justice is balance, I seek a Reckoing."

Starts tomorrow, should be fun. Some of the weights aren't put in yet but you'll see the result soon enough.

26 APR 2013 (Friday)

Squat:
Warm Up:
115# 1 x 5
145# 1 x 5
175# 1 x 3

Work:
225# 1 x 5
255# 1 x 3
285# 1 x 1 (Belt)

Jump Squats:
135# 1 x 2
155# 1 x 1
175# 1 x 1
195# 1 x 1
205# 1 x 1

Zercher Squats:
45# 1 x 5
135# 1 x 1
155# 1 x 1
175# 1 x 1
195# 1 x 1
215# 1 x 1
225# 1 x 1

Tore another pair of underwear today, whatever, Squats felt good until I got to 285. Fuck that. I'm still hurting at that weight, I think it's a mental block. Anyway as I was finishing up on my second to last set of Z. Squats one of my old Soldier's came in and saw me do the rep. As soon as he saw it he came up to me and said, "I came in here wondering what workout I should do, now I just want to go to bed... you're a beast sir!" That was some good motivation right there, too bad it came so late in the workout, but whatever. Anyway, I added those two exercises to get there ORM and add them into my workout which I should have finalized by Sunday after tomorrows run through. Once that's done I'll post it on here and allow you to see what I'm about to get into.

25 APR 2013 (Thursday)

Bench Press:
Warm Up
95# 1 x 5
115# 1 x 5
140# 1 x 3

Work
190# 1 x 5
215# 1 x 3
240# 1 x 1

Dips(35#):
5 x 5

Press(105#):
5 x 5

Preacher(70#):
3 x 10

Incline Bench Press(135#):
5 x 6

240# on the Bench came hard, not sure if I could put up more which means I'm regressing... not good at all.

23 APR 2013 (Tuesday)

Morning:
Tricep Cable Pushdowns(100#):
5 x 8

Close Grip Bench Press(95#):
3 x 10

Skullcrushers(50#):
3 x 12

GHD:
5 x 10

Knees to Elbows:
5 x 10

DB Side Bend (25#):
3 x 12

I'm trying to build up strength in my triceps, biceps and core so that I can increase my Deadlift and Bench Press. Hopefully this has a positive effect. I may be working out to hard, my body is definitely getting sore but I also feel clearer and less restless. I'm excited to end this last 5/3/1.

Afternoon:
Deadlift:
Warm Up
165# 1 x 5
205# 1 x 5
245# 1 x 3

Work
320# 1 x 5
360# 1 x 3
405# 1 x 2
405# 1 x 1
405# 1 x 1

I'm not going into the gym to do Deadlifts anymore unless I lift 405# at least twice. I've been reading Destroy the Opposition by Jamie Lewis and one of the many standouts was that you're going to be better in one of the three events than you are the other two. Specifically either Deadlift or Squat. That being the case and because I love the Deadlift, I'll be doing it twice a week and growing that lift. I won't ignore the Squat, still 3 times a week and I'm excited to see what its growth will be when it starts to grow.  

22 APR 2013 (Monday)

Morning:
Press:
Warm Up:
65# 1 x 5
80# 1 x 5
95# 1 x 3

Work:
120# 1 x 5
140# 1 x 3
155# 1 x 2 - Didn't go as hard as I could have and the weight should have been 165#. My shoulder is a little hurt too which fucking sucks. 

Dips(35#):
3 x 5

OH Squat(115#):
3 x 5

Curls(50#):
3 x 6


Space Wolf, rolling around, fucking shit up all over the universe while drinking beer!

Afternoon:
Superset:
Dips- 10 x 10
Pull Ups- 10 x 10
Push Ups- 10 x 20

Bench Press(135#):
5 x 10

This workout sucked and not the way it sucks when it's hard, although I had a few mishaps, it sucked because it was boring and lacked focus. I'm supposed to run tonight, we'll see.

I have hate. It is a burning fire inside me that I cannot quench. It is a force that I struggle at all times to bring to heel lest it bring me low in my haste. It preoccupies my thoughts and forces me to do things that I otherwise might not. It is my greatest weakness but also my greatest strength. It is not the best trait for a warrior but it is all I have left... and it is enough.
- I Am Skantarios

19 APR 2013 (Friday)

Squat:
Warm Up:
45# 1 x 10
115# 1 x 5
145# 1 x 5
175# 1 x 3

Work:
210# 1 x 3
240# 1 x 3
270# 1 x 3 (Belt)

Snatch:
85# 1 x 2
115# 1 x 2
135# 1 x 2
155# 3 x 1
160# 1 x 1 PR!!!!

Neck Harness(27.5#):
4 x 25

Leg Press:
290# 1 x 5
380# 1 x 5
470# 1 x 5
560# 1 x 5
610# 1 x 5

Preacher Curls (70#):
3 x 10

Gymnastic Holds:
Front Lever Tuck- 26, 17, 17 seconds
Frogstand- 15, 25, 30 seconds


The Workout was tough but good, much better than last weeks Squat workout. I can't wait to be done with 5/3/1 and just start doing Doubles and Singles. The Gymnastic Holds are coming along nicely, I can come up in the Front lever straddle but not hold it. Progress is good.

"Heavy Lifting is the Truth!" - Ian Lenny

18 APR 2013 (Thursday) A sad realization

Afternoon:
Bench Press:
Warm Up:
100# 1 x 5
125# 1 x 5
150# 1 x 3

Work:
180# 1 x 3
205# 1 x 3
230# 1 x 3 (Went for 4, couldn't get it but really it doesn't matter. More on that in a second).

135# 3 x 5

Dips(35#):
3 x 5

Superset:
Press (115#): 3 x 5
DB Curls (45#): 3 x 5


Gymnastic Holds:
Front Lever Tuck- 20, 15, 18, 7 second holds.
Frogstand- 15, 15, 5, 25

I realized today that my bench is wrong. I don't go down far enough, at least not when I'm afraid of the weight. I'm leaving about 1"-2" between my chest and the bar. That means my ORM weights are all unacceptable. I know that I did 205# to the chest but 230# was like I said not low enough. With that in mind I'm going to continue this last session of 5/3/1, get my ORM for Bench the next week and go from there.

Evening:
Boxing:
3 x 2 Minute Rounds of Mitts

It's Over 9,000!!!! Series

So Saturdays are the day I usually choose to tear apart the gym in a Testosterone fueled rage. So with credit to CnP I will be conducting some hard shit on Saturdays for the next four weeks because why the hell not.

This series will focus on surpassing 10,000lbs lifted in a strength endurance session that can last no longer than 10 minutes. The goal is to surpass the 10,000 not just reach it but attempt to blow it out of the water. I've set the weights and lifts below... We'll see how this turns out though hahaha!

The following lifts over the next four weeks.

Bench - 135#
Squat - 135#
Deadlift - 315#
Press - 115#

16 APR 2013 (Tuesday)

Morning:
Stationary Bike: Level 7
Distance Travelled: 10 miles
Time: 32:01
Heart Rate: 160-168
Elevation: 3,000 Real World, 12,000 Elevation Mask: Total - 15,000 ft.

Afternoon:
Deadlift:
Warm Up:
10 DH Chin Ups
165# 1 x 5
205# 1 x 5
245# 1 x 3

Work:
295# 1 x 3
340# 1 x 3
385# 1 x 4 (Belt)

Static Holds
Front Lever Tuck- 6 x 10 seconds
Frogstand- 6 x 10 seconds

Batman Doesn't Hang Out With The GCPD, He Spars With Super-Powered Beings

Superman getting punched and backpeddling as Batman shows him what it takes to be the true Ubermensch.

This post is really the result of a conversation I had with MT earlier this morning and our future career paths:

Batman doesn't hang out with the GCPD, he has respect for a few of them but for the most part he doesn't really like them and he shouldn't. Due to their corrupt nature and future ineptitude, Batman's beloved city of Gotham is overrun by corruption and unable to go to toe to toe with organized crime. In the beginning Batman spends most of his time targeting the GCPD, while simeltaneously attacking the Mob, dismantling both organizations with ease.

While ostensibly belonging to the same side by the end of his crusade against their corruption Batman still does more in a 10 hour night with 5 sidekicks he's trained than over 5,000 of them do over the span of 24 hours.

So rather than hang out with this pathetic rabble, Bats created a giant clubhouse in space, gathered all the strongest superheroes on the planet, picked only the strongest and smartest to make up the founders and terrorizes them on the daily.



Strongest Woman in the world, armed with a spear and magical lasso.
The Ubermensch, two kali sticks, while talking on the phone for a board meeting and running an investigation. 

These super powered beings who fight Gods regularly get dealt with Batman and wanted to kick him out of his own club because they were afraid of him, veiled undder the guise of mistrust for having plans to take each of them down.

The point I'm stumbling towards is that Batman doesn't hang out with the Average individual and neither should you. For the most part the Dark Knight is a loner and generally works alone, Bat-Family aside. However, if he's going to work with someone, they better be able to go toe to toe with him and give him a run for his money.

There is no point and nothing good that can come from being around people who are content with just "Good enough" because once good enough gets hard, they're going to crack. You can't compare yourselves to others because they're probably weaker than you and if they're stronger than you, you're imposing limits on yourself. To be the Ubermensch, you have to see the strongest being on the planet and punch him in the face for coming at you wrong.

Mere Mortal: 1, Super Powered Immortal Self Righteous Prick: 0

Further more, if you surround yourself with mediocrity, then you shouldn't be surprised when you are mediocre. None of you reading this wants to be the smartest kid at the Special Olympics, why would you settle for being the hardest working drone at your office or the strongest at your gym. Find the Elites of whatever it is you're doing and then surpass them. Be more.

15 APR 2013 (Monday)

Afternoon:
Press:
Warm Up:
65# 1 x 5
85# 1 x 5
95# 1 x 3

Work:
120# 1 x 4
140# 1 x 2
140# 1 x 3
155# 1 x 3
155# 1 x 1

Overhead Squat:
115# 3 x 5

Curls (45#):
1 x 7
1 x 6

So this workout was ok. I'm fixing my diet, to be honest I haven't been eating breakfast and if I do eat anything in the morning it's Korean Ramen noodles.. so I'm going to start eating breakfast and for my mid-morning meal oatmeal.

Evening:
Warm Up:
500m Row
2 minutes

Tabata
3 Rounds with 4 Minutes of Rest between Rounds

Interval 1:  Diamond Push Ups 
Interval 2:  Box Jumps 
Interval 3:  Skin The Cats
Interval 4:  Walking Lunges
Interval 5:  Burpees
Interval 6:  Pistols (L)
Interval 7:  Dips
Interval 8:  Pistols (R)

Diet strikes again, I'm Icing my knees. This was a tough workout, I loved it after it was done, I'm going to drop the rest to 3 minutes and eventually drop down to a minute rest in between rounds. 

14 APR 2013 (Sunday)

Today is a Rest day, if my Body wasn't crying for this Rest day I'd be lifting right now...

13 APR 2013 (Saturday)

Afternoon:

Deadlift:
Warm Up
5 DH Pull Ups
195# 1  x 5
230# 1  x 5

Work
315# 1 x 1
405# 1 x 1
445# 2 x 1 (Fail)

10 Skin the Cats

12 APR 2013 (Friday)

Squat:
Warm Up
115# 1 x 5
140# 1 x 5
175# 1 x 5

Work

195# 1 x 5

225# 1 x 5

255# 1 x 3, 1 x 2 (Belt)

 

Dips(35#):

5 x 5

 

The worst workout I've had since I've been here. No motivation, still did the workout.

11 APR 2013 (Thursday)

Bench Press:
Warm Up
100# 1 x 5
120# 1 x 5
150# 1 x 5

Work
165# 1 x 5
190# 1 x 5
215# 1 x 5

Snatch:
65# 1 x 1
85# 1 x 1
115# 1 x 1
135# 1 x 1
155# 1 x 1 PR (15lbs from bodyweight)

115# 10 x 1

Dips(35#):
5 x 5

09 APR 2013 (Tuesday)

Afternoon:
Deadlift:
Warm Up
5 Dips
5 Pull Ups
165# 1 x 5
205# 1 x 5
240# 1 x 5

Work
275# 1 x 5
320# 1 x 5
360# 1 x 5

Overhead Squat:
115# 3 x 5

Row:
Time: 4.11
Distance: 1 km



Evening:
Stationary Bike:
Time: 31:09
Distance: 10 miles
Level 7
Elevation Mask: 12,000 ft.

08 APR 2013 (Monday)

Afternoon:
Press:
Warm Up
65# 1 x 5
85# 1 x 5
95# 1 x 5

Work
115# 1 x 5
130# 1 x 5
150# 1 x 3, 1 x 2

Front Squat:
115# 1 x 5
135# 1 x 5
155# 1 x 3

Clean:
185# 1 x 1
205# 1 x 1 (Fail)
205# 1 x 1 (Fail)

Curls (45#):
2 x 8

Normally I could care less about the rest time I need to recover from being sick but this time I was just a little bit over my head. If I had my way I'd never take rest days and work through all of my sickness but sometimes that's just not my case. Anyway, The workout today was done while I was at 80% give or take. Which is why I skipped the morning sprints. I'll still workout this evening though. Bodyweight stuff focusing on the Shoulders and Core development.

You don't want to be the Ubermensch, You want to be Average?

"Ladies and Gentlemen! You've read about it in the papers! Now witness, before your very eyes, that most rare and tragic of nature's mistakes! I give you: the average man. Physically unremarkable, it instead possesses a deformed set of values. Notice the hideously bloated sense of humanity's importance. Also note the club-footed social conscience and the withered optimism. It's certainly not for the squeamish, is it? Most repulsive of all, are its frail and useless notions of order and sanity. If too much weight is placed upon them... they snap. How does it live, I hear you ask? How does this poor pathetic specimen survive in today's harsh and irrational environment? I'm afraid the sad answer is, "Not very well." Faced with the inescapable fact that human existence is mad, random, and pointless, one in eight of them crack up and go stark slavering buggo! Who can blame them? In a world as psychotic as this... any other response would be crazy!"

04APR2013 (Thursday)

I was sick on Tuesday and Wednesday... I'm probably still sick but sometimes you just need to work out.

Bench Press(170#):
2 x 5
1 x 8

Curls(40#):
2 x 8

Squats(225#):
2 x 5
1 x 6

Neck Harness(25#):
1 x 27
2 x 25
1 x 27

Dips(25#):
5 x 5

It was all too easy and I just don't like how light the weight is that I'm lifting, I'm sure I'm being a bit ridiculous but I just don't care. I'm going back to a modified 5/3/1, I hadn't stopped strength gains on that program and I enjoyed it a ton. I am going to add the Neck Harness to the workouts however. Also I'm going to be doing three 3 a days every week. I know it's going to tear me up pretty good but my body should adapt plus the additions are just bodyweight workouts and cardio.

01APR13 (Monday)

Morning:
Sprints
Warm Up: 1/2 Mile

Work:
1/8 Mile Slow x 6
1/8 Mile Sprint x 6

Total Distance Traveled: 2 Miles

I coughed up a lung, that's what not running for 6-9 months will get you.


Afternoon:
Press
Warm Up:
45# 1 x 10
65# 1 x 5
115# 1 x 1

Work:
130# 3 x 5 (I actually remembered to go as hard as I could on the last Rep but I was distracted by the deuche using the squat rack for DB Flys.. Why would that ever be necessary?)

Weighted Chin Ups
25# 2 x 7

Clean:
155# 3 x 3

Deadlift:
315# 1 x 5
385# 1 x 1 (RAW)

OA Deadlift:
135# 1 x 2 per Arm
225# Fail(I could have picked up the weight if my grip wasn't shit. I guess I have something new to add to the workouts)

Evening:
5 x 10ft. Rope Ascent
10 x 5 Pull Ups
70# DB Carry - 100 Steps
3 x 15 GHD
5 Minutes Rowing, Total Distance Travelled: 1100m

30MAR2013 (Fuck YOU Rest Day)

Today was supposed to somewhat of a Rest day but then my heart exploded and I had to lift the world and also box this evening.

Afternoon
DB Flys:
10# 1 x 12
25# 1 x 12
35# 3 x 12

Incline Bench:
95# 1 x 5
135# 1 x 10
135# 1 x 8, 1 x 2
135# 1 x 6, 1 x 4

Weighted Dips (25#):
4 x 5

Close Grip Bench Press
45# 1 x 10
95# 3 x 10

DB Triceps Extensions
25# 3 x 10

20# DB Wrist Curls
50 reps each arm

Evening
Boxing
Introductory Punches - 5 minutes Orthodox
                                      3 minutes Southpaw
2 x 2 Minutes (Mitts)

29MAR2013 (Friday) and a Declaration.

Bench:
Warm Up
45# 1 x 10
95# 1 x 5
135# 1 x 5

Work
170# 3 x 5

Curls(40#):
1 x 11
1 x 10

Squat:
Warm Up
135# 1 x 5
185# 1 x 5

Work
225# 3 x 5

In addition, throughout the course of every day, to include rest days I will do the following exercises.

10 Chin Ups
5 HSPU
5 OAPU

60 seconds of
Front Lever Progression
Planche Progression

So I've been reading a lot of Chaos and Pain; which I highly recommend to anyone as it is sure way to stave off the disease of mediocrity that humanity has become rampantly afflcited with, but I digress. My readings on this blog, as well as my worthless contributions to this deployment and general hatred for most of humanity that I have gained over my exsistence have forced me to come to one conclusion but before going to that declaration let me go a little nerd on you.

My favorite characters of all time are Batman(DC Comics) and Vegeta(DragonballZ) both of whom are angry assholes set on bending their will and are dwarfed in power by a deuchy boy scout, Superman and Goku respectively. I don't like those two characters because they were born great, Superman gets power from a yellow sun and the writer of DBZ has a hard on for stupid characters who are just naturally stronger than everyone else despite not working nearly as hard, which is bullshit.

So with that in mind, we have Batman who is the peak of human physical fitness and is an olympic level athlete in all facets. Depending on what you read he trained from the death of his parents at age eight until he was in his mid 20's or for seven years at the age of 18. So for at least seven years Batman devoted himself to surpassing not only the average human but the strongest/fastest and most athletic humans on the planet... so he could go around at night breaking criminals limbs and causing aliens that can move planets to be afraid of him.

Vegeta is the prince of a bunch of aliens that were mercenaries and generally went around destroying entire planets. Not a bad gig until, not unlike Batman, some dick wipes out his Dad... and the majority of his race. Vegeta gets pissed and trains at 500 times earth gravity in the hope of reaching the mythical level of Super Saiyan. Once reaching that level he realizes that he can still become more powerful and to do that he must ascend.

Ascend:
1. to move, climb, or go upward; mount; rise: The airplane ascended into the clouds.

2. to slant upward.

3. to rise to a higher point, rank, or degree; proceed from an inferior to a superior degree or level:

4. to go toward the source or beginning; go back in time.

 

That's where I'm at now. I want to Ascend, I don't want to just be better than the next guy, I want to be able destroy everyone. There's no point in being average, there are literally billions of people who are average and when they die no one remembers their names... that just doesn't work for me.

 

It's not just strength however, being strong is all well and good and make no mistake I definitely need to be strong as shit, I need to become more intelligent and more informed. Again, I'm more intelligent than the average person but that's not enough anymore. If I want to ascend I'm going to have set goals for the expansion of my mind as well as my body and after reaching those goals, I'll need to push myself further to ascend even further, to the next level.

 

To Ascend to the next level:

 

Physical:

Bodyweight of 170lbs.

 

Strength

Press: 225 lbs.

Clean: 275 lbs.

Bench: 340 lbs.

Squat: 425 lbs.

Deadlift: 510 lbs.

 

Speed

1/4 Mile Sprint: 1 minute

1/2 Mile Sprint:  2:10 minutes

1 Mile: 5:40 Minutes

 

Body Control

Front Lever: 60 Seconds

Planche: 1 Push Up

 

Mental:

1 Language, Conversational

40 Books in a Year

Relearn College Algebra and Biology

 

I believe this is definitely attainable by this time next year (30MAR2013) and if it doesn't happen then I'm pretty sure I haven't committed enough of myself to the progression. There is no excuse for weakness except death.

27MAR2013 (Wednesday)

I didn't realize I hadn't posted Wendesday's workout:

Press:
130# 3 x 5

Weighted Chin Ups(25#):
1 x 7
1 x 6

Clean:
155# 3 x 3

Deadlift:
315# 1 x 5

I've decided not to do the Neck Harness until mine gets here because I strained it on Monday and it didn't go away til Thursday. I'm extremely happy with the progression of my Press, 3 months ago I couldn't lift 125# for a set of 5.

25MAR2013 (Monday)

I was going to do my ORM for Squat and Bench again this week but then I realized I was just wasting valuable training time. Anyway I'm not going waste it since I'll be doing ORM's on the 5th of April or a little later, that's time better spent training which I'll get to in a second. I changed up my program, I've completely left 5/3/1 despite excellent training gains because it was just getting to simple in the gym and I wasn't leaving everything on the Bench/Platforms like I'd like. I'll put up a current profile/stats that I was prior to 5/3/1 and where I am currently but first to the work.
 
Bench:
Warm Up
45# 1 x 10
95# 1 x 5
135# 1 x 5
 
Work
170# 3 x 5 (I didn't go for the extra reps on the last set like I should have but I'll make sure to do so on Friday).
 
Curls(40#):
1 x 12
1 x 10

Squat:
Warm Up
135# 1 x 5
185# 1 x 5

225# 3 x 5 (Same problem as Bench, I forgot to make the set a 5+).

Neck Harness(25#):
4 x 25

So all in all a good workout. Here's my profile pre 5/3/1:

Age: 25
Weight: 170#
RHR: 50-55 bpm
Height: 5' 11"

ORM
Bench:     205# 
Squat:      255#
Deadlift:  355#
Press:       155#
Clean:      N/A

BSD Total:  815#
PSD Total:  765#

225# Bench Rep Count: N/A

and my current lifting profile, after 3 months of 5/3/1:

Age: 25
Weight: 175#
RHR: 60-65 bpm
Height: 5' 11"

ORM
Bench:     255# 
Squat:      300#
Deadlift:  425#
Press:       175#
Clean:      185#

BSD Total:   980#
PSD Total:   900#

225# Bench Rep Count: 3

So my weight has gone up 5 lbs but in the last 3 months my Bench has increased by 50# (could be more but I'll see what I'm at on April 5th. My Squat has increased to 300#  a 45# increase but I believe I can hit 315# the next time; again just waiting til the 5th. My deadlift has seen the most improvement increasing by a staggering 70# over the last 3 months, I look forward to hitting 525# in the future but I believe 445# isn't out of the question on the 5th. My press has jumped up to 175# the smallest increase (only 20#) but one of the most rewarding seeing as I can now Press my bodyweight, something a lot of lifters have a problem doing. So the switch to the GSLP Program should continue to tear my body a new one and let me continue to see gains.

"What do I Fear?

I Fear stagnation and lack of progress.
I Fear never reaching my potential and being average.
I Fear being forgotten... the Past... Yesterday's news.
I Fear giving up and being passed by, going softly into that good night.
I Fear letting those I love down, letting myself down.
I fear settling, giving in to the 'That's just the way it is' mindset.
I Fear dying without leaving my mark.
I Fear not feeling these fears anymore and just floating along.
These Fear feed me, the nourish my drive.

I love my Fear."

22 MAR 2013 (Deadlift - ORM)

Deadlift:
Warm Up:
10 Air Squats
5 Pull Ups
135# 1 x 5 (Raw)
225# 1 x 3 (Raw)
315# 1 x 2 (Raw)

Work:
405# 1 x 1 (Belt)
425# 1 x 1 (Belt) PR!!!!

I actually felt really good about the 425#. I think I could get 445# but I'll wait til April 5th to try for that weight.

I'm going to try for 315# on Squat on Monday and Bench ORM on Wednesday. If I hit 315# on Squat then I'll only need 260# on Bench, although I still think I can get 275#.

"Your goal in life should never be to do "as well", be "as good", or work "as hard" as any other person. Instead, you should be striving to overachieve at all times- this is how humanity has lurched forward even while monomaniacal assholes, religious zealots, and harbingers of economic doom wrought havoc on society at large. Measurement by a standard set by the average person leads only to mediocrity, socialism, venereal disease, and eventual burial in an unmarked grave. Transcendence of the human condition, however, leads to every extreme of which you could think- fame, infamy, riches, poverty, brilliance, insanity, super strength, and crippledness, but no matter what the goal, those people will be remembered for their efforts. It's hardly a matter of what other people are doing that drives you forward, as other people are inconsequential nothings, motes of dust, and a possible minor irritation in the quest to achieve greatness, whether that greatness come in the form of intellectual or physical pursuits."
-Chaos and Pain

"Every normal man must be tempted, at times, to spit on his hands, hoist the black flag, and begin slitting throats."

- H. L. Mencken

 

"I'm going to blow the whole fucking planet up!"

-Me after failing to bench 275# like a bitch!

21MAR2013 (Bench ORM-Failure)

Bench:
Warm Up:
45# 1 x 10
135# 1 x 5
225# 1 x 1

Work:
275# 1 x 1 (Failure)
255# 1 x 1 (Failure)

Punishment:
185# 5 x 3
225# 1 x 1 (Failure

Overall just a bad day. My chest was still a little zapped from what I guess was Monday's workout but I don't know. My spotter didn't help lift the 275 until after it had spent a full 1-2 seconds on my neck and all that bitching doesn't mean shit since I didn't put up the fucking weight. I'm going to treat Bench like my new Squat and do it three times a week. I'm just so furious that I couldn't get 275# up. I'll have to redo the ORM sometime next week. So Deadlift tomorrow, Monday Squat and I guess I'll wait til next Friday to try for the ORM on Bench... Ridiculous.

19FEB2013 (Tuesday-Squat ORM)

Squat:
Warm Up
135# 1 x 5

Work w/ Weight Belt
265# 1 x 1
285# 1 x 1
300# 1 x 1 PR!!!

Hanging Sit-Ups
2 x 10

18MAR2013 (Monday) Strict Press ORM

Clean:
135# 1 x 5

Press:
135# 1 x 1
175# 1 x 1 PR

Clean:
185# 1 x 1

40 Push Ups within 36 secs.

15MAR2013 (Friday)

Overhead Squat:
115# 1 x 4
115# 2 x 5

Bench:
95# 1 x 5
115# 1 x 5
135# 1 x 5
170# 1 x 5
190# 1 x 3
225# 1 x 2

Superset:
Press (95#): 3 x 10
Curls (40#): 3 x 10

Couldn't get the third rep of 225 up yesterday for Bench and my Squat for the first set had be drop the weight on the fifth rep. Either way it was frustrating and I'm pretty sure it's because of rest habits, food and the steady wear on the body after a month at high weights. I'm going to kill my arms on the 16th and then take a five day rest to allow my body to repair completely and then hit the ORMs for Deadlift, Squat, Bench and Press...

"Sua Sponte" "Of their own accord"

13MAR2013 (Wednesday)

Squat:
Warm Up:
100# 1 x 5
125# 1 x 5
155# 1 x 5

Work:
190# 1 x 5
215# 1 x 3
255# 1 x 2

Deadlift:
315# 1 x 5

Dips:
3 x 10

Chin Ups:
3 x 10

11MAR2013 (Monday)

Clean/Push Press & Squat:
Warm Up:
100# 1 x 5
135# 1 x 5
155# 1 x 5

Press:
120# 1 x 5
135# 1 x 3
155# 1 x 2

Clean:
155# 1 x 3
175# 1 x 4

Bench:
135# 5 x 10

Curls:
40# 3 x 10

HSPU:
3 Reps

Abs:
GHD 3 x 10
(50#) L/R Standing Abdominal Raise 3 x 10

08 MAR 2013 (Friday)

Overhead Squat:
115# 3 x 5

Bench:
95# 1 x 5
115# 1 x 5
135# 1 x 5
155# 1 x 5
195# 1 x 3
225# 1 x 3 - PR!

Press:
95# 3 x 10

Chin Ups:
3 x 10