Brian Hopper's Training Log

[Brian Hopper]

When I'm training my raw squat I always use a more narrow stance(a little wider than shoulder width). It just feels more natural to me like that when going raw. I guess the gear helps so much better with a wide stance.

The gear does help alot with a wider stance. I wouldn't be able to go as wide raw as I do in gear. I wish I could, but I don't think my hips would be able to take it. I'm squatting tomorrow, so I'm gonna wear my chucks and see how wide I can go and hopefully depth won't be an issue.

[Brian Hopper]

I am not too fond of the fat bar, lol...looks nice man.

I'm starting to lose interest in it myself, lol!!!! But I'm sure I'll be throwing it in the mix, just not as much as I use to.

[Brian Hopper]

nice lifting hopp!!! made your mind up about the GA meet yet?

Thanks Bo!!! I'm still debating it, right now it's coming down to the money. But we'll see, I still have a couple more weeks to make a final decision.

[Brian Hopper]

Monday
8-16-10
ME-Lower

Wide stance squats with the mastadon bar
BAR-1x10
150-2x5
240-2x5
330-2x3
420-1x3
Added belt
510-1x3
560-1x2
560-1x3

4" block pulls
315-1x2
405-1x2
495-1x1
Added belt
585-1x1
635-1x1
675-1x1...PR!!!!!

Ab strap pulldowns
4x10

DONE...Today, I just wanted to see how I felt in my chucks with a wider stance. Next week, I will not do any heavy squatting, instead i'll do paused squats with about 50% and just work on speed out of the hole. My lockout stength is coming along pretty good. I was pretty happy to lockout 675x1. I kept it short today, since I have to train 4 days in a row this week. Hopefully, starting next week, i'll be back on my 4x a week training schedule.

[Lones Green]

Thats a huge pull Brian, awesome work.

[MarcusWild]

Nice work. Congrats on the block pull PR.

[Brian Hopper]

Thats a huge pull Brian, awesome work.

Thanks Lones, I really wanted to double it but I'm not wanting to tear my hand again.

[Brian Hopper]

Nice work. Congrats on the block pull PR.

Thanks alot Marcus, my deadlift seems to be doing pretty good.

[NickAus]

Nice pulls Tank!!

Great to hear you hit a PR after the hand problem, seems your stronger than ever!!

[Coke]

Awesome workout, over the top with it.

[Brian Hopper]

Nice pulls Tank!!

Great to hear you hit a PR after the hand problem, seems your stronger than ever!!

Thanks Nick, I feel my deadlift is going pretty well. If I were to put on a deadlift suit, I'm pretty confident that I will pull 700 or more.

[Brian Hopper]

Awesome workout, over the top with it.

Thanks Coke, my squats didn't seem to go that well but my pulls kicked ass.

[bojackson]

Decided on the GA meet yet?

[Brian Hopper]

Decided on the GA meet yet?

It's still up in the air, but it doesn't look like I will be doing it.

[Brian Hopper]

Tuesday
8-17-10

Bench press
BAR-1x20
135-2x5
225-2x5
315-1x5
365-1x6...I was going for just 5 but I squeezed out one more and missed the 7th.
Added 2brd
405-1x3...I only had one person help me with these, so I stopped at 3 so nothing stupid would happen.

Incline press
135-1x10
225-2x10

Pec-dec flyes
100-1x10
140-2x10

Pressdowns with a purple band
4x25

[Coke]

Playing it smart while keeping on point with the benching and all bro.

[Brian Hopper]

Playing it smart while keeping on point with the benching and all bro.

Thanks Coke!!!!

[Brian Hopper]

Here is a video from Monday:

5ZczjOoxXTM

[NickAus]

Freaky strong raw bro!!

[Brian Hopper]

Freaky strong raw bro!!

Thanks Nick!!!!!

[Brian Hopper]

Thursday
8-19-10
Bench accessory

Shoulder presses
BAR-1x10
90-1x10
140-1x10
180-1x8
200-2x6

DB shoulder press
50-2x20

Reverse pec-dec
80-1x10
100-1x10
120-1x10
140-1x10

Nosebreakers
95-1x10
115-1x10
135-1x10

Dip machine
180-1x20
230-1x20

Barbell curls
45-1x10
65-1x10
85-1x10
105-1x10
65-1x10

DONE...Today was just a short and simple day. It was nice to just go in and just train. I am going to start doing more shoulder presses so it will help out my bench some.

[Coke]

Session for the delts and arms is very nice guy.

[MarcusWild]

Which shoulder work helps your bench the most? I know my shoulders are weak. Floor press seems to be the only thing that makes them stronger in a way that helps my bench. I used to be a lot better at overhead pressing, but my bench was less.

[Brian Hopper]

Session for the delts and arms is very nice guy.

Thanks Coke, it was good for a change.

[Brian Hopper]

Which shoulder work helps your bench the most? I know my shoulders are weak. Floor press seems to be the only thing that makes them stronger in a way that helps my bench. I used to be a lot better at overhead pressing, but my bench was less.

IMO, I think just simple shoulder presses or DB presses will help in a way. But to be honest with you, I'm not 100% sure if they really help that much to tell a difference, haha!!!!

[muscle_g]

Everything is looking very strong Brian!! Can't wait to see what you do when you put the gear back on.

[Brian Hopper]

Everything is looking very strong Brian!! Can't wait to see what you do when you put the gear back on.

Thanks George, it might be awhile before I put on any gear. Right now I'm going to focus on some raw training and just get stronger.

[muscle_g]

Thanks George, it might be awhile before I put on any gear. Right now I'm going to focus on some raw training and just get stronger.

Yea I've been doing this in my offseason's working on everything totally raw. I feel raw work is the only way to get your actual body strength stronger.

[bojackson]

you are wea kand should quit now !!!!! LOL :) good work as always hopp!!!!

[Brian Hopper]

Yea I've been doing this in my offseason's working on everything totally raw. I feel raw work is the only way to get your actual body strength stronger.

I agree 100%, I plan on doing either a singl-ply or multi-ply next year so hopefully I will be able to add some numbers to my total!!!!

[Brian Hopper]

you are wea kand should quit now !!!!! LOL :) good work as always hopp!!!!

Thanks Bo!!!!

[Brian Hopper]

Monday
8-23-10
5/3/1-DL

Deadlifts
Warmups
135-2x5
225-1x5
315-1x3
Cycle1, Week 1-5/3/1
65%-390x5
75%-450x5
85%-510x5+5

Pullups
BW-1x10
BW-2x8

CSR
90-1x10
180-2x8

Shrugs
135-1x10
225-1x10
315-3x10

KB side bends
40-1x15
52-1x10

Done...Today was my first week doing 5/3/1. I have decided to give it a try for all 3 lifts. My last set was 510 and I was able to knock out 10 reps. What sucks is, my glasses were falling off my face by the 7th or 8th rep and I had to push them back on, lol!!! I decided to pull all my sets without a belt and will try to keep doing so. That last set did kick my ass and I really didn't have any more energy to do anything else. But f**k it, I went in with a goal and I accomplished it so i'm happy.

[Coke]

The 510 deads with reps were no joke, great intensity there man.

[Brian Hopper]

The 510 deads with reps were no joke, great intensity there man.

You ain't kidding bro!!! I'm not as sore as I thought I was going to be.

[Brian Hopper]

Tuesday
8-24-10
5/3/1-BP

Pressdowns with a purple band
2x10

Bench press
Warmups
BAR-1xALOT
135-1x10
185-1x5
Cycle 1, Week 1
65%-255x5
75%-295x5
85%-330x5+5

Incline press
135-1x10
225-1x10
275-1x6

DB flyes
40-1x10
45-1x10
50-1x10

Dips
BW-1x10
BW-1x12
BW-1x20

Tate presses
40-1x15
45-1x12
50-1x12

Hammer curls
40-1x15
50-1x15
60-1x15

[NickAus]

Looking forward to seeing your progress, you are smart enough to make 5/3/1 work that's for sure.

[Brian Hopper]

Looking forward to seeing your progress, you are smart enough to make 5/3/1 work that's for sure.

Thanks alot Nick, i'm looking forward to seeing how it works out for me. I'm going to do it for 4 cycles and then test my max on all 3 lifts.

[Coke]

Super workout, stellar benching bro.

[Brian Hopper]

Super workout, stellar benching bro.

Thanks alot Coke!!!!

[NickAus]

Thanks alot Nick, i'm looking forward to seeing how it works out for me. I'm going to do it for 4 cycles and then test my max on all 3 lifts.

Big raw numbers to come!!

[Brian Hopper]

Big raw numbers to come!!

I sure hope so, I know i'll be busting my a** trying!!!!

[Brian Hopper]

Thursday
8-26-10
5/3/1-SQ

Squats
Warmups
BAR-1x10
150-1x10
150-1x5
240-1x5
290-1x3
Cycle 1, Week 1
65%-365x5
75%-420x5
85%-475x5+5

Leg press
200-1x10
290-1x10
380-1x10

Leg extensions
3x12-15

GHR
BW-2x10
BW+25-1x10

[Brian Hopper]

RKiDsu74sfU

[Lones Green]

I'm looking forward to seeing you smash some weights soon, raw!

[Brian Hopper]

Thanks Lones!!!!!

[MarcusWild]

Were you overly conservative with your maxes? Your squats look a lot more consistent. It looks like you found your raw groove. Just remember to drive your traps back into the bar. Don't let your head down in the hole.

[Brian Hopper]

Were you overly conservative with your maxes? Your squats look a lot more consistent. It looks like you found your raw groove. Just remember to drive your traps back into the bar. Don't let your head down in the hole.

When I squatted 650 I was alittle more wider and had my chucks on. I haven't really done a max attempt with my olympic shoes so I picked 625 for my max and took 90% from that for my start weight. I think it was a good choice, besides I would rather start light then too heavy. I should of backed off 10lbs for my deadlift, but that was a true max effort weight that I started at. I feel pretty comfortable squatting raw now, and walking the weight out wasn't an issue even though the weight was just 85%. Now, I just need to get strong!!!!! I was just trying something out with having my head more straight and down some. Well, at least I don't think I do it all the time, lol. Thanks for the advice though, I appreciate it!!!!!

Hey, are you planning on coming to Florida again this year???

[Coke]

Staying on top of it all impressively man.

[muscle_g]

Squats looked very easy Brian!!!

[Brian Hopper]

Squats looked very easy Brian!!!


Staying on top of it all impressively man.

Thanks alot guys!!!!

[MarcusWild]

I'm not sure on FL this year. It depends if I can get my mom to visit me or not. If she doesn't visit me, then I go visit her.

[Brian Hopper]

I'm not sure on FL this year. It depends if I can get my mom to visit me or not. If she doesn't visit me, then I go visit her.

That's cool, If you do come down we should get together and train again.

[MarcusWild]

That's cool, If you do come down we should get together and train again.

Yes, I'll definitely let you know if I go to FL.

[Brian Hopper]

Yes, I'll definitely let you know if I go to FL.

Sounds good to me!!!!

[Brian Hopper]

Friday
8-27-10
Upper accessory

DB shoulder presses
40-1x10
50-1x10
65-1x10
75-1x10
85-1x10

Pullups
BW-3x8

KB bottom up presses
25-1x10
35-1x10
52-1x5

Chuck V-rows
4x12

Close grip pin presses
135-1x10
225-1x10
315-1x3....I stopped here because it was putting a bad strain on my pec and I didn't want to push it any further. Not to mention that it got in my head and I wasn't in the mood to train anything else, so I stopped there. I think this lift will be erased off my list of exercises to do.

[NickAus]

The only pin presses I like are high pin presses med grip.

Looks like you hit what you needed to, strong pull-ups for someone your weight!!

[Coke]

No joke, omit the pin presses for now...nice job throughout dude.

[Brian Hopper]

The only pin presses I like are high pin presses med grip.

Looks like you hit what you needed to, strong pull-ups for someone your weight!!

Thanks Nick, I really like doing pullups for back. I had the pins set pretty high. I think it's just the pressure of having to start from a dead stop. I was ok with 225, so if I ever do them again I'll keep the weight light.

[Brian Hopper]

No joke, omit the pin presses for now...nice job throughout dude.

Thanks Coke, I won't be doing them for a long time and if I do I'll keep it light and easy.

[NickAus]

Hey how long did you use the boss suit before it stretched out some?

Have you always had the same 54?

[Brian Hopper]

Hey how long did you use the boss suit before it stretched out some?

Have you always had the same 54?

I bought it last year after I did the Senior Nationals. I wore it twice in competition and maybe 5 or 6 times in training. I haven't worn it since my last meet. So it's still a fairly new suit.

[Brian Hopper]

Monday
8-30-10
5/3/1-DL

Deadlifts
Warmups
135-2x5
225-1x5
315-1x3
Cycle 1, Week 2
70%-420x3
80%-480x3
90%-540x3+4

Pullups
BW-1x10
BW-2x8

CSR
3x10-12

Shrugs
180-1x10
270-1x10
360-1x10
415-1x10

Ab's on GHR
2x10

[Brian C]

Great training as usual Bri! Nice to see you doing some 531. Interested to see how it works for you. Also, Im looking at maybe buying one of those new home GHRs Brians pushing now for lack of room for a regular sized one. Have you used one yet?

[Brian Hopper]

Great training as usual Bri! Nice to see you doing some 531. Interested to see how it works for you. Also, Im looking at maybe buying one of those new home GHRs Brians pushing now for lack of room for a regular sized one. Have you used one yet?

Thanks B!!! So far I like it and I'll see where I'm at in December. I haven't used one yet, but it looks pretty cool. I would definitely buy one if we didn't have one at the gym.

[NickAus]

Solid training Tank!!

[Brian Hopper]

Solid training Tank!!

Thanks Nick!!!!

[t gale]

Nice strong training as usual.

[Coke]

Looking damn good with everything, like those deads.

[Brian Hopper]

Nice strong training as usual.


Looking damn good with everything, like those deads.

Thanks guys!!!!

[bojackson]

well i hate your not coming to the GA meet. i was looking foward to meeting you and watching you compete. maybe ill meet up with at another meet down the road. keep working hard!!!

[Brian Hopper]

well i hate your not coming to the GA meet. i was looking foward to meeting you and watching you compete. maybe ill meet up with at another meet down the road. keep working hard!!!

Yeah, I'm a little upset that I didn't take my training more serious for the meet. But some day I'm sure we will meet up soon and compete.

[Brian Hopper]

Tuesday
8-31-10
5/3/1-BP

Bench press
Warmups
BAR-2x10
135-1x10
135-1x5
225-1x3
Cycle 1, Week 2
70%-275x3
80%-310x3
90%-350x3+5

Close grip 4brd presses
315-2x10

DB presses
65-3x20

Dips
BW-5x10

Low pulley flyes
25-1x10
35-1x10
50-1x8

Skull crushers
95-1x10
115-2x10

Decline sit-ups
BW-3x10

[MarcusWild]

You got 8 reps with 350? That's awesome.

[Brian Hopper]

You got 8 reps with 350? That's awesome.

Thanks Marcus!!!! It was a pretty smooth and solid set compared to last week.

[NickAus]

Nice!!

Raw work is looking good!!

[Brian Hopper]

Nice!!

Raw work is looking good!!

Thanks Nick!!!!

[Coke]

Wow man, now that's some big benching.

[Brian Hopper]

Wow man, now that's some big benching.

Thanks buddy, I appreciate it!!!!!

[Brian C]

350x8 is just sick! Great raw benching B!

[Brian Hopper]

350x8 is just sick! Great raw benching B!

Thanks Brian!!!!

[Brian Hopper]

Thursday
9-2-10
5/3/1-SQ

Squats
Warmups
BAR-1x10
150-1x10
150-1x5
240-1x5
310-1x3
Cycle 1, Week 2
70%-390x3
80%-450x3
90%-505x3+5

Box jumps
30"-2x10
32"-1x10

GHR
BW-1x10
BW+25-2x10

Step out lunges w/SSB
BAR-10 reps each leg
110-10 reps each leg

Step ups on a 30" box w/SSB
BAR-10reps each leg

Done...Today was a pretty good day. I was happy to get 8 reps with 505, even though they weren't the prettiest. We also did alot of exercises today that either I haven't done before or haven't done them in a long time. I plan on adding box jumps and those step ups into my routine more often. I'll slowly work my way up to a higher box and i'll slowly add weight to the bar on the step ups.

Video of the squats will be posted later

[Coke]

..Today was a pretty good day.

No joke, got to dig those squats guy.

[Brian Hopper]

No joke, got to dig those squats guy.

Thanks!!!

[NickAus]

Looking out for the vid Tank!!

Solid raw squat work!!

[Brian Hopper]

Looking out for the vid Tank!!

Solid raw squat work!!

Thanks Nick!!!!

[Brian Hopper]

v_8guQr59Eg

[NickAus]

I can see by watching even raw squats for reps you are explosive, very impressive!!

[Brian Hopper]

I can see by watching even raw squats for reps you are explosive, very impressive!!

Thanks Nick, I appreciate it!!!!!!

[Brian Hopper]

Friday
9-3-10
Upper accessory

Seated shoulder press
BAR-1x10
90-1x10
120-1x10
140-1x10
160-1x10
180-1x8
200-1x8
110-1x10

Close grip pullups
Palms facing each other
BW-3x6

Upright rows
50-1x10
70-1x10
90-2x8

Rolling DB extensions
35-1x10
45-1x10
55-1x10

Incline DB curls
25-1x10
30-1x10
35-1x10

Wrist curls
95-1x10
115-1x10
135-2x10
95-1x15

Done...Just a nice smooth and simple day!!!!!

[Coke]

Steady flow going there bro, nice job.

[NickAus]

Strong shoulder pressing bro!!

[Brian Hopper]

Steady flow going there bro, nice job.


Strong shoulder pressing bro!!

Thanks guys!!! I'm gonna start doing some type of shoulder presses on Friday. Right now I'm just trying to get my shoulder strength back.

[t gale]

Nice job Hopp. Raw strength is looking good. When is the meet you're looking to hit? also great job on weight loss, feels good to be alittle healthier, right?

[muscle_g]

Looking very strong!!

[Brian Hopper]

Nice job Hopp. Raw strength is looking good. When is the meet you're looking to hit? also great job on weight loss, feels good to be alittle healthier, right?

Thanks Tim!!!! I'm not sure what meet I'll be doing next. Whatever it is, I'll be doing it raw. As far as the weight loss, I sort of got back tracked, lol. I got down to 244 for a few days and then I started eating a little to much and I was at my all-time heaviest weighing 254lbs. I woke up this morning at 250lbs. I really need to focus a little better and take it serious. Thanks for checking in!!!!

[Brian Hopper]

Looking very strong!!

Thanks alot George!!!

[Brian Hopper]

Monday
9-6-10
5/3/1-DL

Deadlift
Warm-ups
135-2x5
225-1x5
315-1x5
Cycle 1, Week 3
75%-450x5
85%-510x3
95%-570x1+4

Pull-ups
BW-1x12
BW-3x8

Kroc rows
50lbs-25 reps (R), 25 reps (L)
55lbs-25 reps (R), 25 reps (L)

Shrugs
135-1x10
225-1x10
315-1x10
405-1x8
315-1x12

Decline sit-ups
BW-2x10

[bojackson]

Nice job Hopp! That squat video is fun to watch. Good work by both of you. Good bar speed through all sets man. Good luck!

[Brian Hopper]

Nice job Hopp! That squat video is fun to watch. Good work by both of you. Good bar speed through all sets man. Good luck!

Thanks Bo!!!!

[Brian Hopper]

Tuesday
9-7-10
5/3/1-BP

Bench press
Warm-ups
BAR-2x10
135-1x10
135-1x5
225-1x5
Cycle 1, Week 3
75%-295x5
85%-330x3
95%-370x1+4

Close grip 4brd presses
315-1x10
365-1x10

DB presses
60-1x15
70-1x15
80-1x15

Dips
BW-2x10

Pec-dec flyes
3x10

Wrist curls
95-3x25

Video will be posted later...

[MarcusWild]

Strong bench training. Are you going to adjust your maxes for the next cycle?

[Brian Hopper]

Strong bench training. Are you going to adjust your maxes for the next cycle?

Thanks Marcus!!! I will go up 10lbs for my squat & deadlift and 5lbs for my bench.

[Brian Hopper]

mIo_06-qeb0

[Coke]

Super lifting for both days ....looking beast in the vid, training partner included, lol.

[NickAus]

Always appreciate the videos!!

[Brian Hopper]

Super lifting for both days ....looking beast in the vid, training partner included, lol.

Thanks alot Coke!!!!

[Brian Hopper]

Always appreciate the videos!!

Thanks Nick. I wanted to take video of my deadlifts yesterday but a bunch of the guys from the afternoon were training in the morning and I guess I got distracted from talking to them, lol.

[Brian C]

Great pressing Bri!

[Brian Hopper]

Great pressing Bri!

Thanks alot B!!!!!

[NickAus]

For geared lifting did you use westside percents on dynamic squat day or just go by feel?

Thanks.

[Brian Hopper]

For geared lifting did you use westside percents on dynamic squat day or just go by feel?

Thanks.

I went by feel. I just made sure the bar was moving fast.

[muscle_g]

Strong looking benches!!

[Brian Hopper]

Strong looking benches!!

Thanks!!!!

[NickAus]

Thanks Tank!!

[Brian Hopper]

Thursday
9-9-10
5/3/1-SQ

Squat
Warm-ups
BAR-1x10
150-1x10
240-1x5
330-1x5
Cycle 1, Week 3
75%-420x5
85%-475x3
95%-530x1+5

Leg extensions
4x10-12

Stiff legged deadlifts with the fat bar
213-3x5

Prowler
I'm not sure what the prowler weighs but there was 90lbs loaded up
1st trip: High bar for 100ft, low bar for 100ft
2nd trip: High bar for 100ft, low bar for 100ft

Video:
6TOnvk7cNo0

[Brian Hopper]

Friday
9-10-10
Upper Accessory

Log press
9" Log
90-1x10
140-1x5
170-1x3
12" Log
200-1x1
230-1x1
250-1x1
270-1x0
200-2x5

Close grip pulldowns
4x10

DB side raises
30-1x10
35-1x10

Face pulls
3x10

Panora pressdowns
3x20

Barbell curls
65-1x10
85-2x10

[Coke]

Good job back-to-back Brian, stellar squats and log pressing.

[Brian Hopper]

Good job back-to-back Brian, stellar squats and log pressing.

Thanks alot Coke!!!!

[Brian Hopper]

Log press video:

G30Conh-Yis

[muscle_g]

I wish my gym would get some logs. Maybe I should request it;)

[Brian Hopper]

I wish my gym would get some logs. Maybe I should request it;)

I think someone from the gym actually made them.

[NickAus]

You sure are strong at everything Tank!!

Impressive as always mate!!

[Lones Green]

Really cool log work dude. I'd like to mess around with those some time if I ever got the chance!

[Brian Hopper]

You sure are strong at everything Tank!!

Impressive as always mate!!

I appreciate the kind words Nick!!!!

[Brian Hopper]

Really cool log work dude. I'd like to mess around with those some time if I ever got the chance!

Thanks Lones!!!! They are fun to do, and i'll probably start doing them every other week. It's nice having a pro strongman training at the same gym, because you get to use all the cool equipment :)

[Brian Hopper]

Monday
9-13-10
Back-Deload

Pull-ups
BW-4x8

T-Bar rows
1plate-1x10
2plates-1x10
3plates-1x8
4plates-2x6

Wide grip pulldowns
3x10-12

Chuck V rows
4x10

Shrugs
135-1x20
225-3x20

DB curls
25-1x10
35-1x10
45-1x10

[Brian C]

Great squatting Bri, and those Log presses are impressive! Awesome stuff as usual.

[NickAus]

Love the back work!!

[Brian Hopper]

Great squatting Bri, and those Log presses are impressive! Awesome stuff as usual.

Thanks B!!!! I would like to get that 270 or more on the log by the end of the year.

[Brian Hopper]

Love the back work!!

Thanks Nick, it was actually one of the best back workouts I've had in a long time.

[Coke]

Way to be at the pull day work man.

[Brian Hopper]

Way to be at the pull day work man.

Thanks bro!!!

[NickAus]

Thanks Nick, it was actually one of the best back workouts I've had in a long time.

I have a day just for back again and I love it!

[Brian Hopper]

I have a day just for back again and I love it!

Nick, since I started 5/3/1, I do back work on my deadlift days. This is the style of training I like the most.

[muscle_g]

I have a day just for back again and I love it!

I work my back by itself too and I love it also.

[Brian Hopper]

Thursday
9-16-10
Squat-Deload

Squats in the JSB vs. Green bands
BW + bands-4x20

Walking lunges with the cambared bar
BAR-2x100ft each set

Leg extensions
4x15-20

[NickAus]

That deload is interesting.........looked kinda hard lactic acid wise.

[Brian Hopper]

That deload is interesting.........looked kinda hard lactic acid wise.

It was pretty intense and it was actually pretty fun to squat like that against bands and do walking lunges. I really want to start doing those more often.

[NickAus]

It was pretty intense and it was actually pretty fun to squat like that against bands and do walking lunges. I really want to start doing those more often.

Just be careful not to become........................................................."quad dominant"........j/k.

[Brian Hopper]

Just be careful not to become........................................................."quad dominant"........j/k.

I think I already am, lol!!!!!!

[Brian Hopper]

Friday
9-17-10
Upper accessory

Standing shoulder presses
BAR-1x15
135-4x10

Upright row
95-4x10

V-bar pushdowns
1x50
2x30

Seated overhead DB extensions
75-3x15

EZ curls
3x10-12

Hammer curls
45-3x10

Done...Today was pretty light and done at a fast pace. I think I finished in about 40mins. It felt good to train like that, and I forgot how good it feels to just go in and get the job done. Next week I start my 2nd cycle of 5/3/1. I'm going to increase my starting weight for my squat and deadlift by 10lbs and increase my bench only 5lbs like Jim Wendler recommends.

[Coke]

Solid training for both days to keep yourself on the mark bro.

[Brian Hopper]

Solid training for both days to keep yourself on the mark bro.

Thanks alot Coke!!!

[NickAus]

I think I already am, lol!!!!!!

Ha ha I am.........thats what the gear is for right? to sit back into and take care of the rear muscles.

All good if you squat 1000+ you must be getting it right I think.

[Brian Hopper]

Monday
9-20-10
5/3/1-DL

Deadlift
Warm-up
135-2x5
225-1x5
315-1x3
Cycle 2, Week 1
65%-395x5
75%-460x5
85%-520x5+3

Wide grip pulldowns
3x15

Low pulley rows with a rope
3x15

DB Shrugs
85-1x15
90-1x15
95-1x15
70-1x25

KB side bends
35-1x15
52-2x15

Seated calf raises
140-3x10

Done...Today was the first week of my second cycle of 5/3/1. I was only going to pull the 5 reps and stop because today was kind of rough for me. But everything felt pretty good so I pulled 3 more and stopped. I probably could of got 2 more but I didn't want to push it. All-in-all it was a pretty good day.

[muscle_g]

Nice work!!

[Brian Hopper]

Nice work!!

Thanks!!!!

[Brian Hopper]

Video from yesterday...

qsB9wTDHUiI

[Brian Hopper]

Tuesday
9-21-10
5/3/1-BP

Bench press
BAR-2x10
135-1x10
185-1x5
Cycle 2, Week 1
65%-255x5
75%-295x5
85%-335x5+4

DB incline press
65-1x20
70-2x20

Dips
BW-1x10
BW-2x20

Skullcrushers
With an EZ curl bar
65-1x20
85-2x15
105-1x15

[MarcusWild]

Those deadlifts look really easy. Nice work.

[Brian Hopper]

Those deadlifts look really easy. Nice work.

Thanks Marcus, it started to get hard so I stopped at 8. I think I could of got 2 more. Plus on that 8th rep I started to feel it in my lats and I just figured it was time to stop. I think for my next cycle I'll do the same weights again instead of going up.

[NickAus]

Cheers for the video!!

Nice work!!

[Coke]

Excellent deads, like the bench pressing and all as well man.

[Brian Hopper]

Cheers for the video!!

Nice work!!


Excellent deads, like the bench pressing and all as well man.

Thanks alot guys!!! I'm going to try and record my workouts on the nights I'm off of work so I can edit the videos.

[NickAus]

What do you do for work?

[Brian Hopper]

What do you do for work?

I'm an Inventory Control Coordinator for Publix Super Markets Inc.

It's sort of a desk job, so i'm not really doing anything physical to break me down. My hours and lack of sleep is what usually breaks me down. I go in at 2:00pm and sometimes won't leave until 3:30am. Then I have to wake up at 8:00am to pick my kids up so I can take them to school. Then i'll go train after that. If I record the video on my phone (like i've been doing the past two workouts), I can make a quick video while im at work.

[NickAus]

Nice!

I've had a desk job for 3 years and it sure makes training easier, shift work is tough sometimes I know.

[Brian Hopper]

Thursday
9-23-10
5/3/1-SQ

Squats
Warm-ups
BAR-2x10
150-1x10
150-1x5
240-1x5
330-1x3
Cycle 2, Week 1
65%-370x5
75%-430x5
85%-485x5+5

Leg extensions
3x20

Leg curls
3x15

[Brian Hopper]

Di7Jy71Yw4I

[Coke]

Looking impressive in the vid, outstanding squats!!

[muscle_g]

Nice squatting Brian. Are you gonna stay with the same kinda split you are using now when you get back into your gear or will you go back to more of a Westside routine?

[Brian Hopper]

Looking impressive in the vid, outstanding squats!!

Thanks for the kind words Coke!!!!

[Brian Hopper]

Nice squatting Brian. Are you gonna stay with the same kinda split you are using now when you get back into your gear or will you go back to more of a Westside routine?

Thanks George!!! When I get back in gear I'll go back to my westside template. But for my raw training I'm going to stick with 5/3/1.

[Brian Hopper]

Monday
9-27-10
5/3/1-DL

Deadlift
Warm-ups
135-1x10
135-1x5
225-1x5
315-1x5
Cycle 2, Week 2
70%-430x3
80%-490x3
90%-550x3+6 *Huge PR*

Wide grip pull-ups
BW-3x8

Shrug machine
90-1x10
180-1x10
270-1x10
360-1x10

Done...I hit finally hit a rep PR on the deadlift today pulling 550x9. I didn't pause and reset like I normally do, it was more like a touch-n-go. But it was still a PR. It also kicked my ass, so I didn't really have much energy to do anything else afterwards.

[Tim K]

Congrats on the big PR! That is a serious set of deadlifts!

[MarcusWild]

Great work on the PR.

[Coke]

Props on the awesome deads dude.

[Brian Hopper]

Props on the awesome deads dude.


Great work on the PR.


Congrats on the big PR! That is a serious set of deadlifts!

Thanks alot guys!!!!

[Brian Hopper]

Tuesday
9-28-10
5/3/1-BP

Bench press
BAR-1x20
135-1x10
225-1x5
Cycle 2, Week 2
70%-275x3
80%-315x3
90%-355x3+5

DB Incline press
65-3x20

Dips
BW-1x20
BW-2x15

Pec-dec flyes
100-2x15

Press downs with a purple band
100 reps total

[Coke]

Big day on the bench dude.

[Brian Hopper]

Big day on the bench dude.

Thanks Coke, my bench form is starting to go down hill and I think alot of it has to do with me not stretching and foam rolling like I use to. I also need to start focusing on pausing my reps.

[Brian C]

550x9 is awesome bro,congrats! 531 really seems to be working out great for you so far.

[Brian Hopper]

550x9 is awesome bro,congrats! 531 really seems to be working out great for you so far.

Thanks Brian!!! I'm starting to think so, but I still think it's a little early to tell. I will say that I like it and I enjoy training more.

[NickAus]

550x9 is awesome bro,congrats! 531 really seems to be working out great for you so far.

I agree, looking very good!!

[Brian Hopper]

I agree, looking very good!!

Thanks alot Nick!!!!

[Brian Hopper]

Thursday
9-30-10
5/3/1-SQ

Squats
Warm-ups
BAR-1x10
150-1x10
150-1x5
240-1x5
330-1x3
Cycle 2, Week 2
70%-400x3
80%-455x3
90%-515x3+5

Step-ups
With the SSB on a 24" box
BAR-1x10 each leg
80-1x8 each leg

GHR
BW-3x10

Leg extensions
3x15

Decline sit-ups
3x10

Done...Another good day squatting. I did my last set one rep at a time instead of just trying to rush through it. This will be my last week of 5/3/1 since i'm planning on doing a meet the first weekend of November. I need to get an idea of where i'm at.
Video will be posted later

[Coke]

Another good day squatting.

No joke, nice work with them step ups too.

[Brian Hopper]

No joke, nice work with them step ups too.

Thanks Coke, you definitely don't need alot of weight for those step-ups. Just the bar was kicking my ass and then I add 20lbs and it was hurting.

[Brian Hopper]

zKwBYvqbqrI

[muscle_g]

Strong squatting Brian!! What do you think your 1 rep max is?

[Brian Hopper]

Strong squatting Brian!! What do you think your 1 rep max is?

Thanks George!!!! I'm not sure yet, hopefully I'll get an idea on Thursday. I would like somewhere between 625-650 with knee sleeves.

[Tim K]

Strong raw squat Brian! Way to grind out the last few reps.

[Brian Hopper]

Strong raw squat Brian! Way to grind out the last few reps.

Thanks alot Tim!!!

[ben21921]

Strong squatting Brian!! What do you think your 1 rep max is?

nice squating Brian!!!

[Lones Green]

Squats are looking real strong Brian!

[MarcusWild]

Great progress on the raw squats. It's amazing how much more confident you look now compared to when you started.

[Brian Hopper]

nice squating Brian!!!

Thanks alot Ben!!!

[Brian Hopper]

Squats are looking real strong Brian!

Thanks Lones!!!

[Brian Hopper]

Great progress on the raw squats. It's amazing how much more confident you look now compared to when you started.

Thanks Marcus, I just hope I feel confident when I get under heavier weight.

[Brian Hopper]

Monday
10-04-10
5/3/1-DL

Deadlift
Warm-ups
135-2x5
225-1x5
335-1x3
Cycle 2, Week 3
75%-460x5
85%-520x3
95%-580x1
650x1
670x0...Tore my hand up AGAIN!!!!

Done...Today wasn't all that great but it still wasn't that bad. I missed that 670 right at the very top. I just couldn't get my shoulders back. Even though I'm pulling more from the floor using 5/3/1, I still need to throw in some block pulls. I have a few ideas I want to try after this meet. One thing for sure is, the weight felt easy off the floor.

Video will be posted later

[BloodandThunder]

sucks about the hand. block pulls are awesome though

[Coke]

Good stuff man, looking beastly with those deads.

[Brian Hopper]

sucks about the hand. block pulls are awesome though

It does suck, and I don't want to go through what I did in March. I'm not sure if i'll go heavy on the block pulls these next few weeks since my meet is not that far away.


Good stuff man, looking beastly with those deads.

Thanks alot Coke, i'm not even upset that I missed that weight. It all came down to my setup. This was the first time I pulled heavy with the form i've been using. I might have to go back to the way I use to pull.

[Brian Hopper]

GvXBf7Zi2dc

[t gale]

Sux about hand. but raw strength is looking great man.

[Tim K]

650 looked good. Missing 670 at the top is a lot better than missing it at the bottom. :) You know you have the strength. Take care of that hand!

[NickAus]

That was some big pulling volume man, plenty of work before the 670!!

Impressive!!

[Brian Hopper]

Sux about hand. but raw strength is looking great man.

Thanks Tim, and yes It does suck and I really need to take care of my calluses better.

[muscle_g]

Great job, sucks about the hand though:(

[Brian Hopper]

650 looked good. Missing 670 at the top is a lot better than missing it at the bottom. :) You know you have the strength. Take care of that hand!

Thanks Tim, I do feel like I have the power to lock it out. I just need to do it know. 670 will probably be my 3rd attempt.

[Brian Hopper]

That was some big pulling volume man, plenty of work before the 670!!

Impressive!!

Thanks alot Nick, it was of volume but it's all good. I'm not really to concerned about missing it. I do feel like I can get it.


Great job, sucks about the hand though:(

Thanks George!!!

[NickAus]

Ha! makes my laugh how humble most lifters are, you will get it EASY when your fresh!

[Brian Hopper]

Tuesday
10-05-10
5/3/1-BP

Bench Press
Warm-ups
BAR-1x20
135-1x10
135-1x5
225-1x5
Cycle 2, Week 3
75%-295x5
85%-335x3
95%-375x1
Extra work
405x1
425x1

Dips
BW-3x20

Skull crushers
With the EZ curl bar
65x10
85x10
105x10

Pec-dec flyes
100x10
120x10
140x10

Done...I'm happy with how my bench went today. I paused all sets and I got 425x1, which was the number I was looking for so I just stopped there. I really worked my arch hard today and I kept my head down on the bench which I never done before. I had to tape my hand up and bench which sucked a**. I'll post a video later tonight.

[bojackson]

as always, strong effort in here !!!!! you doing the RUM in november?

[Brian Hopper]

Thanks Bo, and yes i'm doing a R.A.W United meet in November.

[muscle_g]

That's some strong ass benching!!

[Brian Hopper]

That's some strong ass benching!!

Thanks George!!!!

[Coke]

Awesome benching, looking great!!

[Brian Hopper]

ltEBIJRMhn8

[Brian Hopper]

Awesome benching, looking great!!

Thanks Coke!!!

[Brian Hopper]

Thursday
10-07-10
5/3/1-SQ

Squat
Warm-ups
BARx10
150x10
150x5
240x5
330x5
Cycle 2, Week 3
75%-430x5
85%-485x3
95%-540x1

Done...I just wasn't feeling it today. I had no drive or motivation coming in. So I stopped after my last set of the program. I have 3 weeks left of training before the meet. Next week will be a deload across the board.

[Brian C]

Killer benching B! And nice getting in todays session when not feeling it.

[Brian Hopper]

Killer benching B! And nice getting in todays session when not feeling it.

Thanks alot B!!!!

[Brian Hopper]

WGyzj4WxBCI

[joey54]

Good for 4-5 no problem.

[Barbaccio]

Nice squatting B. Why only the single on the last set?

[Brian Hopper]

Good for 4-5 no problem.


Nice squatting B. Why only the single on the last set?

Thanks Guys!!! Tone, I was planning on seeing where I was at on the squat but I wasn't feeling it yesterday. Everything felt good up to my first set of 5/3/1. It all felt heavy and my walkouts sucked. So I decided to stop at 1 and just finish the cycle.

[Barbaccio]

Ahh. You may not have felt good but you looked strong as **** buddy. You taking a down week and then doing another cycle?

[Brian Hopper]

Ahh. You may not have felt good but you looked strong as **** buddy. You taking a down week and then doing another cycle?

Thanks Tone, I appreciate it bro!!!! No, I'm doing my first raw meet in 4 weeks. After this meet I'll go back to 5/3/1 but I'm only going to do 1 cycle at a time.

[Coke]

Them are some great squats Brian.

[Brian Hopper]

Them are some great squats Brian.

Thanks bro!!!!!

[Brian Hopper]

Tuesday
10-12-10
BP-Deload

Bench Press with the fat bar
BAR-1x10
125-1x10
165-2x10
215-2x10
255-2x10

Flat DB presses
70-1x20
80-1x20
85-1x20

Bar toss in the smith machine
75-3x10

Incline Tate press
45-1x10
50-1x10
55-1x10

Overhead kickbacks with a purple band
3x25

Decline sit-ups
3x10

[Coke]

Fine pressing sets bro.

[Brian Hopper]

Fine pressing sets bro.

Thanks!!!!

[NickAus]

Solid bench day Tank!!, smart to deoad with some movements you have not hit in a while.

[Brian Hopper]

Solid bench day Tank!!, smart to deoad with some movements you have not hit in a while.

Thanks Nick!!!! I wasn't going to bench today but the organization that I'm lifting in requires you to bench with your feet flat, which is something I'm not use to. So I just worked up to 50% and 60% of my max for sets of 10.

Besides the fat bar feeling awkward, everything felt ok and I think I found my setup.

[t gale]

Yo Hopp, looks like training is going well. How is ur weight these days and how have you been feeling? you're about 4 weeks out right?

[Brian Hopper]

Yo Hopp, looks like training is going well. How is ur weight these days and how have you been feeling? you're about 4 weeks out right?

Thanks alot Tim!!! I sort of gave up trying to lose weight. Now I just make sure I don't go over 250ish. I've been feeling pretty good. This week is a deload week so everything was nice and easy. Next week i'll work up to about 90% or so, then the week after i'll do my openers, and then rest for the meet. Yeah, i'm 4 weeks out.

[Brian Hopper]

Thursday
10-14-10
SQ-Deload

GM/SQ
With the cambared bar
BAR-1x5reps(GM)5reps(GM/SQ)
100-2x5reps(GM)5reps(GM/SQ)
140-2x5reps(GM)5reps(GM/SQ)
190-2x5reps(GM)5reps(GM/SQ)
230-2x5reps(GM)5reps(GM/SQ)
Each set was done for 10 reps total. The first 5 were just GM's and then the last five were a GM/SQ combo. I also squatted down to a 13" box.

Box jumps
24" box-1x5
30" box-1x5
32" box-1x5
34" box-1x5
I started off sitting on a 13' box

Reverse hypers
210-3x15

Leg curls
3x10

Leg extensions
3x20

Standing calf raises
BW-2x50

[Coke]

Wow man, like that effort - changing up a bit.

[Brian Hopper]

Wow man, like that effort - changing up a bit.

Thanks!!!!

[Brian Hopper]

Friday
10-15-10
Shoulders & Biceps

Zydrunas presses
With the fat bar
BAR-1x10
125-1x10
165-1x5
185-1x3
215-1x3
235-1x1
255-1x1
185-1x5

DB side laterals
35-1x10
40-1x10
20-2x20

Upright rows
With the fat bar
BAR-2x10
95-2x10
BAR-1x10

Facepulls
3x10

Fat bar curls
BAR-2x10
85-2x10

Incline DB curls
20-2x10

[Brian C]

34" is a heck of a Box jump, great stuff B! And nice upper day too!

[Brian Hopper]

34" is a heck of a Box jump, great stuff B! And nice upper day too!

Thanks, I'm trying to catch up to Laura Phelps. She did the same jump but on a 40.5" box, lol. I'm gonna start jumping on a 24" box with a weighted vest on or while holding some dumbbells.

[Coke]

Clearly on autopilot these days, doing great!!

[NickAus]

Hurts reading the SQ/GM combos bro!!

[Brian Hopper]

Hurts reading the SQ/GM combos bro!!

My lower back was pretty pumped up :)

[Brian Hopper]

3 weeks out from the R.A.W United North American Open

When I decided to do this meet it was a last minute decision. So i'm mainly going into the meet to just post my first raw total. Then i'll work on increasing my total from there. I really wasn't ready to do a meet because I was in the middle of doing my 2nd cycle of 5/3/1. Hopefully my next raw meet i'll have a better plan for my training going in to the meet.

So far my bodyweight in the morning is @ 248lbs, so the weight cut shouldn't be a problem. I'm going to try and lose the weight early and just maintain so I don't have to do it a few days before the meet and feel like i'm going to pass out. This week my training won't be that heavy and next week i'm going to do my openers, and then the last week i'll rest for the meet.

[NickAus]

Go Tank!!

Let us know asap brother...

[muscle_g]

Good Luck!! I can't wait to see what you hit raw.

[Brian Hopper]

Go Tank!!

Let us know asap brother...

Thanks Nick, I'll keep you guys posted!!!

[Brian Hopper]

Good Luck!! I can't wait to see what you hit raw.

Thanks George!!!!

[MarcusWild]

6 lbs is nothing. You can do that easy with water weight at the very end. Is it 24-hour weigh in?

[Brian Hopper]

6 lbs is nothing. You can do that easy with water weight at the very end. Is it 24-hour weigh in?

Yeah, I guess your right. The way I've been eating lately it wouldn't surprise me if it was more, lol!!!! Yeah it's a 24-hour weigh in.

[Brian Hopper]

Monday
10-18-10
Deadlift

Rack pulls
With the fat bar and set just below my knee
165-1x10
165-1x5
255-2x5
345-2x5
435-2x5
I had to add straps because my hands were screaming
525-2x2

Pull-ups
BW-4x8

Neutral grip pulldowns
4x10

Barbell rows
225-3x8

Barbell shrugs
135-1x12
225-2x10
315-3x10

Done...I think I came to the conclusion that using the fat bar sucks to deadlift with, lol!!!! I tore my hands up and I had to put straps on so I won't tear another callus. I really wasn't motivated to train today and i'm sure it's because I didn't really get any sleep the past few days due to a crazy weekend at work. Next week i'll pull my opener and then do some light back work.

[Coke]

Made good with them deads just the same big B.

[Brian Hopper]

Made good with them deads just the same big B.

Thanks Coke!!!

[bojackson]

good work hopp !!! and good luck at the meet..!!!!!

[Brian Hopper]

good work hopp !!! and good luck at the meet..!!!!!

Thanks alot Bo!!!

[Brian Hopper]

Tuesday
10/19/10
Bench

Floor presses with the fat bar
BAR-1x10
165-1x10
165-1x6
255-2x6
305-1x6
345-1x6
365-2x5
255-1x5...2 second pause at the bottom

DB presses with fat gripz
60-1x20
70-1x20
70-1x15

Schwab presses
75-1x10
115-2x10
165-1x10

Panora pressdowns
100-3x20

Done...The floor presses felt pretty good today seeing how I haven't done them for awhile. I tried out the fat gripz today for the first time and i'm not a huge fan. It was throwing me out of my groove and just felt weird. If anyone is wondering what a schwab press is, it's just a JM press performed in a smith machine. I like these alot better then regular JM presses because they don't bother my elbows.