lol now THAT is hot! 

started mo'd sheiko for a three month stint and see how it works..

yesterday I bench..

did 135x5
185x5
205x5
245x4
280x3x2
and 310x3x5

turned around and did squats... based off 545 (which i know now is too much)
and worked up to 5 sets of 410 for 3 raw

some accessory work and tada! KICKED MY SKINNY ASS IN SIDEWAYS! The benching felt easy as piss...but the squat having been through what I have are doing their thing so I'm going to drop the working numbers down WAY low and adapt into it. 3 months should give me a solid idea as to how things will turn out.

600LB TUG TODAY PAIN FREE AFTER JANUARY'S BACK INJURY! WHAT A FUCKIN DAY BABY!!!!

did 5 sets of 5 with 80lbs on my waist for neutral grip pullups wiht some ab and bicep work.

absolutely! she looks GOOOOOD! 

benched 365 for 5 yesterday easily but was fading to my right side so once i correct that I should be able to get another rep or too. Technique work is going to get me BIG numbers at an all time bodyweight low and hopefully I'll be benching some decent numbers come nationals in october! I'm stoked! Tonight I try to pull 585 and see how my back handles it. I'm nervous and excited at the same time. REALLY hoping to be able to pull atleast 635 if not 660 by then. My deadlift comes back fast and my bench is progressing even faster! Now if I could just squat...jeez.

bodyfat has dropped a full point...

hit a career high of 405 on the bench at the lightest bodyweight I've yet to do it at...238. VERY happy with this and KNEW it was going to be a badass day. When dieting, meal timing is everything to ensure a good workout.

Did 5 sets of 5 with 60lbs around my waist on pullups and finished with light pressdowns. Back is doing VERY well. TWO weeks no pain and very little tightness. Been pulling 405 for high reps out of the rack and squatted 455 easily last week without incident. Needless to say I'm going to keep babying my back for another month or so before pulling 500+  There's still time to save nationals. IF I can get a paused comp bench of 405, pull low 600's and squat low 500's I'll have it made. A 1500+ raw total at 225ish would be sick..and waterloading down to 198-200 would make it even more so. My hopes for going to OKC in october are coming back. I lucked out getting hurt when I did..it's made me a more effective and SMARTER lifter and at the same time could come back to a decent total before taking the stage.

lol i'm having a hard time "communicating" but it's all good. My words stumble and my mind doesn't transfer to mouth well the past few days. Either way I'm looking solid...can't wait to bench tomorrow night. Hoping to hit 315 for 15 or so on bench..

back is giving me fits today so I didn't do any lower body. I will however start doing med ball complexes in the morning and whatever work I have that day in the evening. Just 30 minutes of intensive work instead of the treadmill to give my feet and hips a rest. 

carb cycling fucking blows... no other way to say it...


push pressed 265 easily and barely missed 280 at lock out..couple more weeks and i'll throw down on it again. Just didn't have enough drive out of the hole due to my back...and finished with 225 for 10 straight no problem.

hit 315 for 10 sldl's yesterday and didn't feel it much today until i push pressed..the rest of the week will be VERY easy on it.  The sldl's were uncomfortable but seemed to get better throughout the exercise. Hmm...

5 sets of 20 on bw dips and 3 sets of supinated pullups for 20 since most of my ab work involves pullups now of some form.

good day in the gym.

oh of the sickest benches i've seen! WTG GIRL!

that's the plan! 220's..1600+ total...with abs on the podium HA!

where i started...277


and where I'm at now as of last night at 246...yeah gained a few back.. but the BF is dropping!

haha i'm really starting to wreck some shop..alot of intensity is coming back that I lacked here for awhile.

benched yesterday..worked up to 365 for 5 with the last rep being the best and most technically sound.

hit jm presses for 3 sets of 15 up to 155 with a wider grip to make my shoulder stop grinding and turned out it hit my tris better.

5 sets of 20 pullups with varying grips. Good day!

HAHAHA dude people keep asking me what I'm on...i'm like...seriously? I just lost a shitload of weight!

Did push press yesterday..stayed light but worked hard. Hit 225 for 16 reps. Did 8 sets of pullups with different grips, Did some hanging press outs, and some tricep pressdowns and called it a day. REALLY feeling the old me coming back.

interval run tonight...and I'm actually looking forward to it.

I think I'm going to stick with the current state of things too. Body seems to be liking rep outs and rotating in heavier benching so often. Seems to keep overall strength and power on the level without making me achey or worried about too much muscle loss from overtraing WHILE training. I think I'm going to continue push pressing also up to 225 for higher reps for awhile atleast until the back is better before pushing forward towards heavier singles and doubles. Stick with that..hit jms on bench day and overhead barbell extensions on push press day and keep hitting the pullups both days and I'll be fine..or I might switch the pullups to something else like a dumbbell row or heavy seated row out for it instead.

if my body keeps holding on like it is..and i play to squat LIGHT again wednesday and saturday..i think i'll be okay come this fall and atleast be able to hit my target lifts again of 545 and 635 squat and dead and potentially move up things in the bench to 400+ in a comp. All at 220-230 raw.

haha yeah i've been leary definately...

intervals are going well and i'm liking how my body is starting to look..not just big anymore but actually looks like i know how to lift. I've also been making sure my meal timing is perfect and plan to be in teh 230's come next week. Intervals are indeed the only way to go. When I hit my meals right too..man the workouts are still blistering!

benched today..

135x10
225x10
315x14

jm presses
135x12x5


pullups

5 sets of 20!

weight loss is slow and steady and getting my eating in order has been a problem...but i'll be switching to more shakes to save this thing yet.

did some benching..worked up to 365 for a solid triple

did 7 sets of pullups for 10 or more each and followed that up with a couple sets of swimmer's rows (awesome exercise I made up..) Need to hit the tri's tomorrow.

proper benching involves more tris, delts, and back than it ever does chest...but that being said..

good job stark!

<a href="http://www.youtube.com/watch?v=s1g78hSPd-c" target="_blank">http://www.youtube.com/watch?v=s1g78hSPd-c</a>

couple new vids up on the youtube page

brian siders I believe could hit the 1000 kilo barrier where he stands at the moment... Big raw squat, bench is way up there in a single ply, and his pull is 800+.

not sure of the weight today but i've WAY under eaten thsu far and i'm feeling it. going to make the best out of the rest of the day..been crazy here with all the snow and work and what not.

hit 4 sets of 10 with 135 for some easy upright rows
4 sets of 10 with 185 with OHP
couple sets on the biceps and left..back is seizing hard...guess i need to finally break down adn focus on rehab for a few months.

and even seeing myself say that...breaks a part of me..

it's all for the end game though.. it's part of the road i walk.

leg day yesterday was both good and bad...

back seized up on the last set of 315 on squats...BUT my squat form was impeccable and I could not only see but FEEL a huge difference in power and setup. It's finally clicked in me how to squat!

worked up to 315 for 5 in a belt

did 5 sets of 10 with a light band for back extensions

did 10 sets of 12 on leg extensions

did 10 sets of 12 on leg curls..

did some machine crunches with timed hold and went on home after 35 mins of steady state cardio at 135bpm.

248.5 this am.

HAD A GREAT DAY YESTERDAY AND WANT A DAY JUST AS GOOD TODAY!!!


overhead barbell tricep extensions

95x15
135x8x5...5 sets with 135 on some solid strict overhead extensions with the barbell...triceps LOVE this exercise!

pressdowns for 5 sets of 15

5 sets of pullups in all directions

5 sets of lat pulldowns for 15

5 sets of seated plate loaded rows up to 6 plates a side for 10


now THAT is bringing back the old me...

BW of 249.7 this am after my first meal... SOLID SHIT RIGHT THERE!!! basically looking at myself I feel another 30lbs is right about where I'll wanna be and look solid. Tried tanning for the first time..my thighs are so big I can't close the damn tanning bed on me without having to hold it down with one hand the whole time. THATA BOY!

lol thanks man..and yes..it is..but looked pretty healthy there didn't it 

might not be that strong..but stay the hell outta my reach.

LOL I use a super elite from beef builder (Warren tetting)...


it's about 15lbs short of a COC#4... I can close a 3.5 in both hands now. I LOVE grippers. Next to the axle grippers are my favorite.

here's a short vid from last weekend's medley run for the win at the metroflex mayhem grip contest..

<a href="http://www.youtube.com/watch?v=jTBSrTlOWD8" target="_blank">http://www.youtube.com/watch?v=jTBSrTlOWD8</a>

just plain SICK work man! That squat went FAST! you're just shy of getting there man..and with 676in multiply briefs that's pretty damn crazy! GREAT STUFF AND HAPPY BDAY!