Slobberknocker's training journal

[slobberknocker]

10-4-03

DE Bench

warmup shoulders, rotator cuff


Speed Bench, 3 grips: 135x10, 10 205x3,3,3,3,3,3,3,3
lying tri extension: 95x10,10,8
dumbell rows: 60x10,10 70x10
machine shoulder press: 250x10,10,10


Good workout.

 

[rjl296]

machine shoulder press ??

how come ?

 

[slobberknocker]

Just variety. Worked very well.

 

[thebrute]

awesome job brotha!! tb

 

[psychedout]

I look forward to reading the training journal, especially after that inspirational post.

 

[slobberknocker]

10-5-03

ME sq/dl

warmup, russian twists

GM: 135x8,8
225x3
275x3
315x1
365x1
405x1

need more depth

SLDL: 315x10,10,10
reverse hypers: 290x10,10,10
standing ab pulldowns: 150x10,10,10

Hamstrings must be my weak link. Luckily, I found a glute ham raise apparatus on the second floor of my gym.

 

[PolishHammer1977]

good find monster

nice layout man

 

[thebrute]

i agree. tb

 

[spatts]

What kind of GMs did you do?

The set ups look great!

 

[cheesecake]

Regardless of the type, that is one heck of a GM. WOW!
...chad...

 

[slobberknocker]

What kind of GMs did you do?

The set ups look great!

Spatts, to be honest I haven't learned enough about the different types of GMs, but I'll do that before my next ME sq/dl workout. It was freestanding with a straightbar, legs wider than shoulder width (same setup as my squat), knees slightly bent. I bent forward until I felt the bar begin to roll up on me.

 

[slobberknocker]

10-7-03

ME bench


warmup: rotator/shoulder stuff

close grip bench: 135x3
185x3
225x3
275x3
315x3
365x3
405x1
420x1
430x1 easy, could have gone up again but these were taking too long

My best regular bench was 430, and I was 20 lbs heavier at the time. I'm not sure what that means. I think my regular bench grip was way too wide (index inside ring). Maybe pinkie inside ring should be my reg. bench grip.

JM press: 135x10,10,10
barbell overhand rows: 225x10,10,10
seated face pulls: 40x10
70x10
100x10
120x10
140x10 need more weight
standing side raises: 20x10,10 25x10

cooldown: rotator/shoulders

 

[thebrute]

10-7-03

ME bench


warmup: rotator/shoulder stuff

close grip bench: 135x3
185x3
225x3
275x3
315x3
365x3
405x1
420x1
430x1 easy, could have gone up again but these were taking too long

My best regular bench was 430, and I was 20 lbs heavier at the time. I'm not sure what that means. I think my regular bench grip was way too wide (index inside ring). Maybe pinkie inside ring should be my reg. bench grip.

JM press: 135x10,10,10
barbell overhand rows: 225x10,10,10
seated face pulls: 40x10
70x10
100x10
120x10
140x10 need more weight
standing side raises: 20x10,10 25x10

cooldown: rotator/shoulders

fuckin awesome brotha!! raw close-grip bench at 430!!! man that's awesome...seein that shit keep my ass humble!! tb

 

[Lord_Suston]

Fucking great lifts man, I;m continually humbled by members on this board Brute. Slobber what do you think is a primamry reason you close-grip so much, I am trying to get the best tips from our members so any help would be usefula and appreciated

 

[slobberknocker]

Fucking great lifts man, I;m continually humbled by members on this board Brute. Slobber what do you think is a primamry reason you close-grip so much, I am trying to get the best tips from our members so any help would be usefula and appreciated

I guess I have somewhat strong triceps. I used to do a lot of heavy close grip military press; I think that helped strengthen my triceps.

 

[Lord_Suston]

thanks Slobber; seems liek the guys here with good tri strength do a lot of OH work and close-grip work, interesting correlation

 

[thebrute]

Fucking great lifts man, I;m continually humbled by members on this board Brute. Slobber what do you think is a primamry reason you close-grip so much, I am trying to get the best tips from our members so any help would be usefula and appreciated

this is true. close-grip military presses...hmmm. might have given me another idea, brotha. keep gettin strong brotha!! but keep in mind...i right behind ya!!! LOL. tb

 

[sk*]

Very strong guy, the close grip is sick ...

-sk

 

[slobberknocker]

10-9-03

DE sq/dl

Warmup: russian twists, core flexibility work, light GM's


Box squat: 225x10,8 (warmup)
315x2,2,2,2,2,2,2,2
Glute Ham raise: Bodyweight/assisted: 7,8,10,5 I suck at these, my hamstrings suck
Reverse Hypers: 300x10,10,10
Spread Eagle straight leg situps: bodyweightx10
25x5+5 bodyweight
bodyweightx10,10


cooldown: core flexibility work, stretching, russian twists


I really like the spread eagle situps. I like the glute ham raise too. One of the hardest exercises I've ever done.

I'm excited about the fact that I've been able to lift as much as I have while having incredibly weak hamstrings. That means that now that I'm actually working my hamstrings, my lifts should rise to a whole new level.

 

[spatts]

Good job! How was your speed on the squats? What % of your max is that?

 

[cheesecake]

Awesome work.

You want to know what sickens me? Probably not, but I'll share anyway.

The weight that you use for speed squats is 25lb more than my 1RM. I have so far to go.
...chad...

 

[slobberknocker]

Extremely explosive. I didn't care about weight at all, just focused on the explosion. I come to a complete stop on the box for just an instant, then immediately flex my ass and hip flexors as hard as I can. I worked fast with maybe a minute between sets. I was completely drenched with sweat at the end of them.

 

[slobberknocker]

Spatts, my best gym max is 650, so that's less than half. Should I increase the weight?

 

[thebrute]

10-9-03

DE sq/dl

Warmup: russian twists, core flexibility work, light GM's


Box squat: 225x10,8 (warmup)
315x2,2,2,2,2,2,2,2
Glute Ham raise: Bodyweight/assisted: 7,8,10,5 I suck at these, my hamstrings suck
Reverse Hypers: 300x10,10,10
Spread Eagle straight leg situps: bodyweightx10
25x5+5 bodyweight
bodyweightx10,10


cooldown: core flexibility work, stretching, russian twists


I really like the spread eagle situps. I like the glute ham raise too. One of the hardest exercises I've ever done.

I'm excited about the fact that I've been able to lift as much as I have while having incredibly weak hamstrings. That means that now that I'm actually working my hamstrings, my lifts should rise to a whole new level.

awesome brotha...you keep motivatin me with your sick numbers!!! LOL. tb

 

[Lord_Suston]

fucking sick bro, keep up the work on the hamms, it will pay off big time

 

[slobberknocker]

10-11-03

DE bench

warmup: rotator cuff work, shoulders

Speed bench: 135x10,10 (warmup) 205x3,3,3,3,3,3,3,3 (3 grips)
Close grip floor press: 225x10 235x9,9
seated low pulley rows (overhand): 150x10 180x10,10,10
seated dbell press: 50x10 60x10 70x10,6
seated high pulley face pulls (rope): 150x10 160x10,10

cooldown: rotator cuffs, shoulders, stretching

Awesome workout. Feel great. Speed on the dynamic bench has already improved a great deal. I am also already seeing some hypertrophy gains.

 

[Lord_Suston]

that is some good speed bench, why the change in grips though? it seems a lot of people do this, I thought the best way is the same setup as your normal lift???

Like the accessory work, face-pulls are fucking great

 

[slobberknocker]

I like the grip change since it hits different muscles to greater or lesser degrees. Besides, if you're doing 8 sets anyways, you may as well play around with the grip. I do hit my main grip for 3 sets, but then I also hit wide and close for 2-3 sets as well.

I agree, I love face pulls. I've been neglecting rear delts, so I'm doing these at the end of almost every ME and DE bench.

 

[thebrute]

10-11-03

DE bench

warmup: rotator cuff work, shoulders

Speed bench: 135x10,10 (warmup) 205x3,3,3,3,3,3,3,3 (3 grips)
Close grip floor press: 225x10 235x9,9
seated low pulley rows (overhand): 150x10 180x10,10,10
seated dbell press: 50x10 60x10 70x10,6
seated high pulley face pulls (rope): 150x10 160x10,10

cooldown: rotator cuffs, shoulders, stretching

Awesome workout. Feel great. Speed on the dynamic bench has already improved a great deal. I am also already seeing some hypertrophy gains.

awesome workout brotha!! like your speed bench!! tb

 

[slobberknocker]

10-12-03

ME sq/dl

warmup: russian twists, light GM's

Box squat: 225x3 275x3 315x3 365x3 405x1 455x1
495x1 545x1 585x1
Glute ham raise: bodyweight/assistedx8,5,5,5,3 wow my hams suck
back extension: 310x10,10,8
straight leg situps: bodyweightx15 25x15 45x16,15

cooldown: stretching, light GM's, standing vertical jump 2x3

 

[thebrute]

awesome!! keep up the work brotha! tb

 

[slobberknocker]

10-14-03

ME bench

warmup: rotator cuffs, shoulders

Pin Press (from the 18th hole to the 13th hole): 135x10,10 185x3 225x3 275x3 315x3
365x1 405x1 420x1 Surprised me, thought I could've done higher, just felt awkward
Lying Tricep Ext.: 100x10,10,10
Decline Row Machine, overhand: 155x10,10,10
Seated Military Press: 115x10 125x10 130x10,8
Seated Face Pulls (high pulley, rope): 150x10,8 130x9

cooldown: rotator cuffs, shoulders

 

[cheesecake]

365x1 405x1 420x1 Surprised me, thought I could've done higher, just felt awkward

Awesome work.

Pin presses feel awkward to me too. I prefer board presses.
...chad...

 

[PolishHammer1977]

Good work Slobberknocker. I amnot a fan of pin presses either.

Cheesecake your avatar rocks dude.

 

[slobberknocker]

It felt awkward because it's like I can't "feel" the weight through to my chest. Looks like I need to make a trip to Home Depot and get some boards. What size boards do you use cheesecake?

 

[sk*]

It felt awkward because it's like I can't "feel" the weight through to my chest. Looks like I need to make a trip to Home Depot and get some boards. What size boards do you use cheesecake?

I'm not cheesecake and i've never really used boards, but I believe WSB advocates 2X6. Dunno if that's any help lol.

-sk

 

[slobberknocker]

Thanks sk*. I think I've heard that before.

 

[cheesecake]

Yeah, that's the exact problem I have with pin presses. You can't really feel them.

And we do use 2x6. If you go to Lowe's, they should have them in about 10' sections. If you don't have a saw, get someone there to cut it into 1' sections for you.

With a 10' section you can have a 1, 2, 3, and 4 board. I'm thinking about going back and getting another one so that I can make a 5 and 6 (5 board +1 board)board.

And thanks PH.
...chad...

 

[slobberknocker]

Thanks cheesecake. Karma your way. I'll make a trip out to Lowe's asap. Need some boxes, too, lol. They don't have those at Lowe's too, do they?

 

[cheesecake]

You can make your own box out of wood if you want too. However, I chose to go the easy way. Go to your local grocery store (they will probably recognize you as often as you are in there) and ask them if they have a spare milk crate that you can have.

Viola! Now you have a box.

If you're tall, like me, then just the milk crate by itself is a little low. I do my speed box squats on the milk crate with two 45lb plates stacked on top of it and I'm 6'5". That's about 2-3" below parallel for me.

If I do low box squats for a ME move (like I will tonight), then I remove one of the 45's.
...chad...

 

[slobberknocker]

Awesome. Thanks a lot cheesecake. I'll do that.

 

[guldukat]

Fucking great lifts man, I;m continually humbled by members on this board Brute. Slobber what do you think is a primamry reason you close-grip so much, I am trying to get the best tips from our members so any help would be usefula and appreciated

Me, too Suston.

What I dig even more about Big Slobberknocker is his modesty. He's kicking ass in the gym but remains his own worst critic...

I say this young man deserves, if only for a few moments, a dose of the Big Head!

Keep kicking ass Slobber. You're a true fighter, sure enough

 

[cheesecake]

Awesome. Thanks a lot cheesecake. I'll do that.

No problem. Anything I can do to help.
...chad...

 

[magman1]

those are some sick fuckin lifts! the close grip blows my f'in mind! thats bordering insanity! keep up the work brotha...maybe see ya around psu!

 

[slobberknocker]

10-16-03

DE sq/dl

warmup: russian twists, light GM's

Speed Box Squat (parallel): 225x8,8(warmup) 315x2,2,2,2,2,2,2,2
Cable Pullthroughs: 80x10 100x10,10 120x10,10,10
Back Extension: 220x25 260x15
Barbell Side Bends: 65x10 85x10,10 105x10,10

cooldown: stretching, jumps

 

[slobberknocker]

10-18-03

DE Bench

warmup: shoulders, rotators, flat bench 135x10,10

Speed Bench: 205x3,3,3,3,3,3,3,3 (3 grips)
JM Press: 145x10,10,10
Dumbell Rows: 70x10 80x10,10,10
Machine Shoulder Press: 270x15 295x8 270x12
Seated Face Pulls (high pulley, rope): 110x10,10,10
Standing Rope Tricep Pushdowns: 60x12 50x9 40x10

cooldown: shoulders, rotators, stretching, Stairs (GPP, and AR for my sore hams)

 

[slobberknocker]

10-19-03

ME sq/dl

warmup: light GM's, russian twists

GM (close stance, straight leg): 135x3 185x3 225x3 275x3 315x1 345x1 365x1 (too high, back started to round)
cable pullthroughs: 130x10,10,10,10
back extensions: 310x10,10,10
standing ab pulldowns (straight leg, spread eagle): 160x10 170x10,10
dumbell swingthroughs: 15x14 30x10,10,10,10,6
stair climbs: 10

stretching

 

[Liftbig]

keep hammering those Gms and your squat and deadlift are going to blow up.

 

[slobberknocker]

10-21-03

ME bench

rotators, shoulders

raw flat bench: 135x3 185x3 225x3 275x3 315x3 365x3 405x1 440x1 (pr) 460xmiss, miss

I just did these to find out where I'm weak in the bench. About 3-4 inches off my chest. I'll go to Lowe's or someplace this week and get boards for board presses so I can hammer that weakness.

JM press: 150x10,10,10
dbell rows: 90x10,10,10,10
machine shoulder press: 295x10,10,8
seated face pulls w/rope: 120x10,10,10
lying tri ext: 105x10,7 95x6

rotators, shoulders, stretching

Then I came home and pushed/pulled a weighted wheelbarrow for a while.

 

[revexrevex]

Hey bro, are you going to slowly increase the weight on your rows and shoulder presses, or just go light like you are doing now?

 

[slobberknocker]

I increase on everything each time I do it. Each exercise I listed is a pr, every single workout. I go by feel on the first set usually. If it's too easy, I'll up it some more. If it's difficult, I'll stay there and try to hit 10 reps on all 3 sets. I'm also not taking much rest on my assistance work; no more than 1 minute.

It's "light" in the sense that I'm doing higher reps, but I use progressive resistance and add weight each time.

 

[thebrute]

440 is an awesome bench brotha...inspiring too!! its gettin me motivated about thursday..go and hammer that weakness!! tb

 

[slobberknocker]

10-23-03

DE sq/dl

Speed squat on low box: 315 10x2
pullthroughs: 140x10,10 150x10
back extension: 310 3x10
standing ab pulldowns: 180x10,9,6

warmup/cooldown: stretching, light gm's, russian twists

then came home and did GPP with a weighted wheelbarrow

 

[thebrute]

man..are you going to compete in powerlifting soon brotha?? your lookin good brotha!! training looks awesome!! tb

 

[slobberknocker]

10-25-03

DE Bench

Speed Bench (3 grips): 205 8x3
JM Press: 155x10 160x10,10
dbell rows: 100's 3x10
machine shoulder press: 300x10,10,8
seated face pulls (rope): 120 3x10
rope tri pushdown: 40x18 60x9 50x9 40x10


warmup/cooldown: shoulders, rotators, stretching

then came home and pushed my car for GPP

I feel like I'm in the best shape I've been in in a long time, but it's still not where it should be.

 

[thebrute]

keep in mind brotha....i want ya to be bittin my fuckin ankles!!! great work!! tb

 

[Tweakle]

Congrats on the 440 bench, that's some heavy shit

 

[slobberknocker]

10-26-03

ME sq/dl

wide GM (slight bend in legs): 315x3....365x3....405x1....425x1....455x1 (a bit high)
power cleans: 135x3....185x3....225x3....275x3....285x2
pullthroughs: 150x10,10....160x10
back extensions: 310x10,10,10....(finally made all 30 reps with perfect form)
spread eagle situps: bodyweightx15....25x15....40x15....65x15,15

warmup/cooldown: light gm's....russian twists....stretching


GPP work: sprints up and down stairs

decent workout, getting in better shape

 

[slobberknocker]

10-28-03

ME bench

board press (4.25 inches): 135x3 185x3 225x3 275x3 315x3 365x1 405x1 (pr) 455xmiss 425xmiss I sure have one hell of a weak spot 4 inches off my chest
close bench: 225x3 275x3 315x3 335x3 355x3
barbell overhand rows: 245...3x10 (pr)
machine shoulder press: 305...3x10 (pr)
seated face pulls w/rope: 120...3x10
JM press: 165x10,10,7 (pr)

warmup/cooldown: shoulders, rotators, stretching

GPP: car pushing

VERY disappointed in the board presses. Felt like I had a LOT more in me than a measely 4 plates. On a positive note, my gpp is still improving. I'm not tired at all at the end of my workouts.

 

[slobberknocker]

10-30-03

speed box squat: 315...10x2
speed power snatch: 89...6x1
pullthroughs: 160x10...170x10...180x10 (pr)
back extensions: 320...3x10 (pr)
spread eagled situps: 15, 12, 9 (pr) slow, controlled
depth drops: 10 (just testing these out, did them off a bench)

GPP: tempo runs (sort of stole these from ccj, couldn't remember how he did them but here's what I did)
60 yards, 60-70%...4 sets of 3...30 sec. between sprints, 2-3 min. between sets...(somewhat difficult since my sprinting muscles were fried at this point)

warmup/cooldown: russian twists, light gm's, light squats, stretching


O.K. workout. Need to get quicker/more fluid on the snatches.

 

[guldukat]

Jesus Slobber. Those last three workouts are ALL puke-worthy.

In other words, nicely done

 

[thebrute]

10-30-03

speed box squat: 315...10x2
speed power snatch: 89...6x1
pullthroughs: 160x10...170x10...180x10 (pr)
back extensions: 320...3x10 (pr)
spread eagled situps: 15, 12, 9 (pr) slow, controlled
depth drops: 10 (just testing these out, did them off a bench)

GPP: tempo runs (sort of stole these from ccj, couldn't remember how he did them but here's what I did)
60 yards, 60-70%...4 sets of 3...30 sec. between sprints, 2-3 min. between sets...(somewhat difficult since my sprinting muscles were fried at this point)

warmup/cooldown: russian twists, light gm's, light squats, stretching


O.K. workout. Need to get quicker/more fluid on the snatches.

puke worthy indeed brotha!! awesome shit! tb

 

[slobberknocker]

11-1-03

DE bench

speed bench: 205...8x3...3 grips
JM press: 170x10,10,9 (pr)
barbell overhand rows: 250...3x10 (pr) cheated a bit at the end, so I won't move up in weight
machine shoulder press: 310x10,10,9 (pr)
seated face pulls (rope): 130...3x10 bad form at the end
tri pushdowns: 50x25....60x9,7....50x9

warmup/cooldown: rotators, light benches, shoulder raises/rotations, stretching

GPP: stair sprints....4 trips up and down=1 set....6 total sets


Short, intense workout. The lifting portion only took 40-45 minutes. At the end I felt like I hadn't even worked out. Maybe I need to add more volume.

 

[slobberknocker]

Jesus Slobber. Those last three workouts are ALL puke-worthy.

In other words, nicely done

Thanks, but it's really not as hard as it looks. There are several men and women on here who I'm sure work harder than I do. Check out IronLion's training journal, or Clint's. But thanks.

 

[tad69]

Looking great.

 

[Tiervexx]

Great workouts, and I love the avatar.

 

[slobberknocker]

don't even feel like posting this but whatever. today really sucked. felt like i was just trying to survive, couldn't get going at all

11-2-03

me sq/dl

raw deadlift, full ROM 675x1
power snatch 185x3 (pr)
pullthroughs 180...3x10 (pr)

stopped there before i dropped anything heavy on my head

 

[Debaser]

Maybe fatigue is setting in and you should take a week off, then start off fresh and at about 75% maxes to establish a good momentum for gaining.

 

[slobberknocker]

11-4-03

ME bench

close bench: 405x1...440xmiss
board press (4.25 inches): 365x3...380x2
seated low pulley rows: 190x10...200x10...210x10.....(30 lb pr)
machine shoulder press: 315...3x10.....(pr)
seated face pulls, rope: 130...3x10.....(pr)
JM press: 175x10,10,7.....(pr)
static dumbell holds (hold 30 sec, rest 30 sec): 90's...4 sets.....(pr)

warmup/cooldown: shoulders, rotators, stretching, light flat bench




I had the 440, but the form slipped. Sometimes I get too excited on bench maxes and my form goes to pot. But I still managed to pick up 5 pr's. Decent workout, although my blatant lack of bench skill never ceases to be a constant source of wonder and amazement to me.

 

[cheesecake]

...although my blatant lack of bench skill never ceases to be a constant source of wonder and amazement to me.

I can definitely relate to that statement.

Nice work though.
...chad...

 

[slobberknocker]

Thanks Chad. I'm Justin by the way.

 

[cheesecake]

Well, Justin, it's nice to meet you.

I just wish that my bad bench form was causing me to miss 440 on CGBP instead of 240.
...chad...

 

[slobberknocker]

11-6-03

was feeling a little rundown, so I took it a little easier and switched some things up

squat
225x5
315x3
405x2
495x1
565x1


zercher bench squats
225x3
315x3
365x3
405x3
415x2 (PR, I think)


pullthroughs
190...3x10 (PR)

I think I'll work back up to my old squat pr of 650 from when I was a lot heavier. Add 10 lbs or more each week, etc. I have no idea what I weigh now but it's a lot less. They took away the only scale that weighs me, lol.

 

[sk*]

Nice, what are zercher bench squats? Zercher squats but you seat on a bench?

-sk

 

[slobberknocker]

Nice, what are zercher bench squats? Zercher squats but you seat on a bench?

-sk

Yep, exactly. Just wrap your arms under the bar, take it out of the rack, step back, and start box squatting. I don't even know if anyone else does these except for the guy that showed them to me. They really hit the abs hard.

 

[thebrute]

hey, slobber
i haven't seen ya on my board for a while...what's up? tb

 

[tad69]

Making SICK progress!! N I C E ! ! !

 

[psychedout]

Sick squat man. 565!!

I need to get my lower body up to par!!

 

[WalkingBeast]

Awesome bro!! Thats some crazy fucking sttrength -Beast

 

[thebrute]

awesome work brotha..especially on the z-squats! tb

 

[slobberknocker]

11-9-03


deadlift
315x5
405x3
495x1
585x1
700x1 easy, but I stopped there


power clean
135x4
185x2
225x1
275x1
305x1 also pretty easy


pullthroughs
200.....3x10...PR


standing ab pulldowns
190.....3x8...PR



Good day. Left a lot in the tank on the deads and cleans, just to give me room to progress the following weeks. I'd like to add 10 lbs or so each week and blast past my old PR of 735. Same with the cleans. Hit 3 plates next week, add 5-10 each week and get up around 355 or so.

Also stuck around a while and spotted my friend as he squatted 805 in wraps and a belt while weighing under 300.

Hit a few burp/fart PR's also. Stuck around and goofed off, talked about eating, etc. Yes, a very good day. And a very fun day.

 

[Tweakle]

dude you're a beast. Are there any pics of you training on ef??

 

[slobberknocker]

I emailed some to revex a while ago and then my comp crashed so I don't have them, but maybe he does. I'll ask him. I should take some new ones though since I'm a little bigger now. I'm just lazy about stuff like that lol. I'll see what I can do though.

 

[psychedout]

11-9-03
Yes, a very good day. And a very fun day.

Nothing beats setting pr's and having fun at the gym -- I love those days.

 

[slobberknocker]

11-11-03


bench press
135x6
185x4
245x4
315x1
365x1
405x3...easy, 415 next week


incline bench
225x3
275x3
315x3...also easy, 325 next week


seated low pulley rows
210.....3x10...PR


machine shoulder press
320.....3x10...PR


seated face pulls (rope)
140.....3x10...PR


JM press
175.....3x10

 

[PolishHammer1977]

nice day man

hard core

 

[revexrevex]

Nice job fatty, back to the roots

 

[slobberknocker]

Nice job fatty, back to the roots

Thanks toothpicktoothpick.

 

[Smurfy]

11-11-03


bench press
135x6
185x4
245x4
315x1
365x1
405x3...easy, 415 next week


incline bench
225x3
275x3
315x3...also easy, 325 next week


seated low pulley rows
210.....3x10...PR


machine shoulder press
320.....3x10...PR


seated face pulls (rope)
140.....3x10...PR


JM press
175.....3x10

Slobberknobber - damn youre strong! Thats a raw bench? nice!

 

[sk*]

Animal dude, hope to train with you sometime.

-sk

 

[slobberknocker]

Thanks guys. Yeah it's all raw.

sk*, I'm definitely coming up for a Sunday sometime. That shit you guys do looks like so much fun.

 

[sk*]

Can't wait man, really.

-sk

 

[thebrute]

awesome bench brotha!!! keep up the work! tb

 

[revexrevex]

sorry slobberknocker there are certain qualifications required in order to train on Sunday

 

[slobberknocker]

sorry slobberknocker there are certain qualifications required in order to train on Sunday

No, I'm not doing anything gay.

 

[sk*]

No, I'm not doing anything gay.

Yea man, rev tried to make me fall for that too. He is like come here behind the tractor sk, was trying to convince me everyone does it on their first time.

Just say no to Revex!

-sk

 

[revexrevex]

Stfu I had sex Monday with a girl, there goes your theory out of the window

 

[sk*]

Stfu I had sex Monday with a girl, there goes your theory out of the window

Shemales don't count bro.

-sk

 

[revexrevex]

What I am actually talking about is that you need insane dedication that defies conventional logic

Examples

-T3c passing out after the medley and asking me whether he set a PR
-Polishhammer and Cuthbert agreeing that they will probably puke after the tire
-Me saying "lets not do the medley, well be too tired" and being met with puzzling looks from PH and lord suston
-Me lying on the ground after sled, seeing blackness, and Lord suston coming up to me and saying "welcome to pain mother fucker"

so anyway these are the things you need, and slobberknocker you fucking pansy, you better have some intensity and not just your little pink weights, or get the fuck off our parking lot

thanks for reading
-revex

 

[Liftbig]

did you just question slobsters dedication. step away from the crack revex.