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Coke
10-19-2010, 10:39 AM
Fine stuff there man, floor presses and all are indeed looking very nice.

Brian Hopper
10-19-2010, 10:44 AM
Fine stuff there man, floor presses and all are indeed looking very nice.

Thanks, after this meet i'm going to start working in more floor presses.

MarcusWild
10-19-2010, 02:59 PM
Great job on the floor press. We use the fat gripz when we deadlift with bands. It keeps the bar from chewing up the bands.

Brian Hopper
10-20-2010, 07:22 AM
Great job on the floor press. We use the fat gripz when we deadlift with bands. It keeps the bar from chewing up the bands.

Thanks Marcus!!! That's a pretty good idea, i'll try that next time I pull with bands.

Brian Hopper
10-20-2010, 07:23 AM
F88PG3MOdrc

Brian Hopper
10-21-2010, 09:26 AM
Thursday
10/21/10
SQUAT

Front squats to a 13" box
BAR-1x10
150-2x6
200-2x6
240-1x6
290-1x4
240-1x6

Reverse deadlifts/Hack squat
135-1x10
225-1x10

Leg press
230-1x10
320-1x10
410-1x10

Leg extensions
3x20

Hip Abductor/Adductor machine
Inner thigh-3x20
Outer thigh-3x10

Done...Today seemed to be a little to easy. I really couldn't push it because the bathrooms were out of order and I really had to go if you know what I mean. I did try a few exercises that I haven't done in a long time and would like to start doing more often. Also, I have much respect for guys that can front squat 500+lbs.

Coke
10-21-2010, 07:01 PM
I have much respect for guys that can front squat 500+lbs.

No joke, much props to all who do front squats period, lol....nice job bro.

Brian Hopper
10-22-2010, 09:34 AM
No joke, much props to all who do front squats period, lol....nice job bro.

Thanks Coke!!!

Brian Hopper
10-22-2010, 09:43 AM
Friday
10/22/10
Shoulders & Biceps

Standing Military presses
BAR-1x10
135-1x10
135-1x6
160-1x6
190-1x6
205-2x6
135-1x6...Held it at the top for 2 seconds. I also had to stop at 6 because some how I hit myself in the throat with the bar, lol!!!!

DB front raises
35-2x10

Upright rows
75-1x8
95-1x8
135-1x8
135-1x6

Facepulls
4x10

Barbell curls
45-1x10
65-1x8
85-1x8
105-1x8
125-1x8
85-1x10
45-1x10

Hammer curls
35-1x10
45-1x10
50-1x10
55-1x10

Coke
10-22-2010, 07:06 PM
Serious work with the curls and delts Brian.

Brian Hopper
10-22-2010, 07:10 PM
Serious work with the curls and delts Brian.

Thanks Coke, everything felt good today. I wanted to do another bicep exercise but I started talking and wasn't in the mood to finish so I left.

Brian Hopper
10-22-2010, 07:12 PM
I forgot that I also did sit-ups on a decline bench for 3 sets of 10 reps after my workout today.

Brian Hopper
10-25-2010, 09:24 AM
Monday
10/25/10
Back

Pulldowns
1x10
4x8

Chuck V rows
4x10

CSR
4x10

KB Rows
40-1x20
52-2x20

DB shurgs
75-3x25

Done...Today was just a light and easy back day. I was going to pull my opener but I was at Busch Gardens all day yesterday with my family and I wasn't up to deadlifting today. I will pull my opener on Thursday after I squat.

Brian Hopper
10-26-2010, 09:16 AM
Tuesday
10/26/10
Bench

Bench Press
BAR-1x10
135-2x5
225-1x3
275-1x1
335-1x1
405-1x1...Opener

Video will be posted later...

Done...I only had enough time to do my opener because my daughter is sick and my wife was so kind to watch her after she worked a 12 hour shift. I know she was tired and I appreciate her doing this for me. If I feel up to it, i'll go in tomorrow and do some light triceps and shoulders.

My opener felt easy. I think this has been the heaviest I have gone with my feet flat. But I feel confident with my setup, so we'll see on game day how it goes.

Coke
10-26-2010, 01:45 PM
Definitely going to be stellar at the meet, great opener for the bench at 4pps.

Brian Hopper
10-26-2010, 03:44 PM
Definitely going to be stellar at the meet, great opener for the bench at 4pps.

Thanks Coke!!! I'll be posting up the video soon.

Brian Hopper
10-26-2010, 03:46 PM
IHNRvHZ7Rvo

MarcusWild
10-26-2010, 04:22 PM
That's exactly how an opener should look. It looks like you're ready.

Brian Hopper
10-26-2010, 06:09 PM
That's exactly how an opener should look. It looks like you're ready.

Thanks Marcus!!! Hopefully my squat and deadlift openers will go the same way.

NickAus
10-28-2010, 02:09 AM
Looking very good mate!!

Brian Hopper
10-28-2010, 09:32 AM
Looking very good mate!!

Thanks alot Nick!!!!

Brian Hopper
10-28-2010, 09:43 AM
Thursday
10/28/10
SQ/DL

Squat
BAR-2x10
145-2x5
235-1x5
325-1x3
415-1x1
475-1x1
550-1x1...Opener

Deadlift
225-2x1
315-1x2
405-1x1
525-1x1
600-1x1...Opener

Video will be posted later...

Done...It turned out to be a good day for openers. I was starting to stress out because I had to use the bathroom pretty bad and once again the bathroom was out of order. For some reason I noticed I am favoring my right hip/leg when I squat. I think alot of it has to do with my setup. Also, on my DL opener I got on my toes right at lockout and had to go down with it. Our platform is pretty jacked up right now. Hopefully I won't have any issues next weekend.

I'm pretty much done till the meet. I can't train tomorrow because my kids have a Halloween parade. Depending on how I feel, I might go in Monday and Tuesday and just pull the sled and stretch.

bojackson
10-28-2010, 10:11 AM
nice work hopp..!!!! and again, thanks for the advice....

Lones Green
10-28-2010, 01:11 PM
LOL no way I could have squatted and pulled having to go to the bathroom. Would have gone to a gas station lol.

Nice work though!!!

Brian Hopper
10-28-2010, 01:44 PM
nice work hopp..!!!! and again, thanks for the advice....

Thanks Bo!!! No problem, whatever I can do to help.

Brian Hopper
10-28-2010, 01:46 PM
LOL no way I could have squatted and pulled having to go to the bathroom. Would have gone to a gas station lol.

Nice work though!!!

LOL, thanks Lones!!!! Yeah, I was hurting but it would go away and come back. That's the main reason why I didn't do any assistance work. When I left I ended up stopping somewhere.

Brian Hopper
10-29-2010, 11:02 AM
SQ/DL Opener *VIDEO*

fH9TeOCmtOA

MarcusWild
10-29-2010, 11:13 AM
Your openers all look easy. What are you planning for seconds?

Coke
10-29-2010, 01:25 PM
Wow man, looking great in the vids.

Brian Hopper
10-29-2010, 01:53 PM
Your openers all look easy. What are you planning for seconds?

Thanks Marcus, I'm not sure what my 2nd attempts will be. But I was thinking 600-425-650. Those are definitely some numbers in the back of my mind. But of course, nothing is in stone yet. Hopefully everything will go smooth and I can call those numbers.


Wow man, looking great in the vids.

Thanks alot Coke!!!

joey54
10-29-2010, 01:58 PM
No problem getting in the meet with that one.

muscle_g
10-30-2010, 08:04 AM
Openers look good. I can't wait to see how you do!!

Brian Hopper
10-31-2010, 08:42 PM
No problem getting in the meet with that one.


Openers look good. I can't wait to see how you do!!

Thanks guys, I'm really looking forward to it!!!!

Brian Hopper
10-31-2010, 08:47 PM
1 week out from R.A.W. United North American Open

I woke up this morning at 251lbs, so I'm looking at 9-10lbs to cut. I feeling ok,I need to just relax and get my mind right. I might go see my chiropractor on Thursday, but we'll see. My lower back feels a little bit better after a couple visits and some ice.

Brian C
10-31-2010, 09:13 PM
Looking great Bri! Cant wait to see you kill it. Best of luck my friend.

Brian Hopper
11-02-2010, 11:01 AM
Looking great Bri! Cant wait to see you kill it. Best of luck my friend.

Thanks alot Brian, I really appreciate it bro!!!!!

Brian Hopper
11-02-2010, 11:05 AM
Tuesday
11/2/10
5 days out

I woke up this morning at 248lbs, so my weight shouldnt be a problem. I feel pretty good and ready for the meet. I might go in tonight and pull the sled but we'll see how I feel. I give another update on Thursday.

Brian Hopper
11-04-2010, 06:46 PM
Thursday
11/4/10
3 days out

This morning I was 244lbs, and im pretty pleased with it considering the amount of food I was eating yesterday. Since I am weighing in on Saturday, I figured I would eat a little bit more tonight but not crazy. I just weighed myself and im back at 246. Hopefully losing the remaining weight won't be a problem. I'm starting to get mentally pumped for the meet.

NickAus
11-04-2010, 07:20 PM
I am keen to see how well you go bro!!

Best of luck!!

Coke
11-05-2010, 01:42 AM
I know I'd be getting a little resltless right about now with the meet fastly approaching...seem to be right on schedule making weight, good luck with everything Brian.

MarcusWild
11-05-2010, 11:19 AM
Just drink a lot of water and cut it out about 18 hours before weigh in. You'll be fine. Kick some ass at the meet.

Lones Green
11-05-2010, 12:09 PM
Just drink a lot of water and cut it out about 18 hours before weigh in. You'll be fine. Kick some ass at the meet.

Yup.

Looking forward to seeing what you hit buddy. Best of luck.

joey54
11-05-2010, 04:31 PM
Tear it up.

t gale
11-05-2010, 06:32 PM
Good luck tomorrow Hopp. I'm sure you're going to crush sh**

Brian Hopper
11-06-2010, 12:36 PM
Thanks alot everybody for the kind words, I'm really getting pumped up!!!!

Brian Hopper
11-06-2010, 12:43 PM
Saturday
11/6/10
Weigh-ins

Well, I weighed in at 241lbs so I made weight and it wasn't as bad as I made it seem. I'm sticking to my original openers which are, 550-405-600. After I left from weighing in, I went straight to Denny's and sucked down a lumberjack slam. Right now I'm back up to 244. I think the hardest part for me is putting the weight back on. Now I'm just going to rest up and get ready!!!

Brian C
11-06-2010, 03:26 PM
Yeah buddy! Im pumped for you. Good luck iron (cause Bri is gonna crush the s*** out of you haha)

Brian Hopper
11-06-2010, 03:37 PM
Yeah buddy! Im pumped for you. Good luck iron (cause Bri is gonna crush the s*** out of you haha)

Haha, thanks alot B!!!!

muscle_g
11-06-2010, 09:04 PM
Good luck Brian!!

NickAus
11-07-2010, 03:23 AM
Go get it Tank!!

Brian Hopper
11-08-2010, 07:30 AM
Meet results

Squat
1st attempt-550...Good lift
2nd attempt-600...Good lift
3rd attempt-Pass

Bench press
1st attempt-350...Good lift
2nd attempt-405...Good lift
3rd attempt-425...No good

Deadlift
1st attempt-550...Good lift
2nd attempt-600...Good lift
3rd attempt-650...Good lift

Total
1655...PR!!!!

Coke
11-08-2010, 10:18 AM
Props on those results, meet totals are huge.

Brian Hopper
11-08-2010, 12:18 PM
Props on those results, meet totals are huge.

Thanks Coke!!!

joey54
11-08-2010, 04:19 PM
Nothing better than the PR total.

Brian C
11-08-2010, 04:57 PM
Congrats Bri! Sorry to hear about how sick you were, but its a credit to your willingness to succeed that you came out and took down first. Really awesome bro.

muscle_g
11-08-2010, 06:01 PM
Great job Brian!!

NickAus
11-08-2010, 06:31 PM
Great work, well done!!

Time to gear up and hit 2500 brother!

Brian Hopper
11-08-2010, 08:07 PM
Thanks alot guys!!!!!

Brian Hopper
11-10-2010, 08:13 AM
*VIDEOS*

SQUAT
Vme88AIP6eg

BENCH
4XVaJPhfpJc

DEADLIFT
TrNqQQqjkks

Coke
11-10-2010, 09:53 AM
Wow man, very impressive...makes me wonder if you have misgivings about passing on 3rd squats.

Brian Hopper
11-10-2010, 11:55 AM
Wow man, very impressive...makes me wonder if you have misgivings about passing on 3rd squats.

Thanks Coke!!! At the time I thought it was a good idea, but as the meet went on and I kept pushing myself I sort of regret it now. But it's all good, that was my first raw meet and i'm happy with the results. Now it's time to plan the next one.

muscle_g
11-10-2010, 05:35 PM
Strong lifts Brian!! Is your next meet gonna be geared or raw?

Tim K
11-10-2010, 05:44 PM
Great job on your competition!

Brian Hopper
11-10-2010, 06:06 PM
Strong lifts Brian!! Is your next meet gonna be geared or raw?

Thanks George!!! I'm thinking that my next meet will be raw. It will probably be an APF meet or a USPA.


Great job on your competition!

Thanks alot Tim!!!!!

muscle_g
11-10-2010, 06:35 PM
Thanks George!!! I'm thinking that my next meet will be raw. It will probably be an APF meet or a USPA

After my meet in January I'm gonna try to get ready for my first raw meet.

Brian Hopper
11-11-2010, 03:54 PM
After my meet in January I'm gonna try to get ready for my first raw meet.

You should, I had alot of fun. To be honest with you, it might be hard for me to go back to gear now. I've been bitten by the raw bug!!!!

SELK
11-11-2010, 04:11 PM
Solid lifts.. I am interested to see what happens if you decide to do the geared meet! I bet your raw strength will transfer over nicely.

I'm thinking about doing a meet raw around may.. seems like it would be fun.

Brian Hopper
11-11-2010, 05:20 PM
Solid lifts.. I am interested to see what happens if you decide to do the geared meet! I bet your raw strength will transfer over nicely.

I'm thinking about doing a meet raw around may.. seems like it would be fun.

Thanks!!! Hopefully I'll be in the mood to work with gear when it's time. You should do one, it was fun and I'm sure you would enjoy it.

Brian Hopper
11-15-2010, 10:25 AM
Monday
11/15/10
Deadlift

Sumo deadlift
135-2x5
225-1x5
315-1x3
405-4x2

6" block pulls
225-1x2
315-1x2
405-1x2
495-2x2

Pull-ups
BW-3x8

Seated rows
160-1x10
190-1x10
220-1x10
160-1x10

Shrugs
135-1x10
225-3x10

Sit-ups on GHR
BW-3x10

Done...This is my first day back in the gym since my meet. I thought I was going to be in the mood to pull something heavy but I wasn't. I also didn't feel like doing anything over 2 reps so I stayed at 405 for sets of 2. It feels good to be back in thats for sure.

Coke
11-15-2010, 02:08 PM
Solid pull day, way to resume things.

NickAus
11-15-2010, 02:23 PM
Nice back day!!

Brian Hopper
11-15-2010, 05:53 PM
Solid pull day, way to resume things.


Nice back day!!

Thanks alot guys, it feels good to get back at it!!!!

Brian Hopper
11-16-2010, 09:57 AM
Tuesday
11/16/10
DE-Bench

Speed bench vs. double mini bands
All sets done with my middle finger on the ring
BAR-1x10
Added bands
BAR-1x10
95-2x3
135-2x3
185-4x3
205-4x3

Chain suspended lockouts
135-1x5
225-1x5
315-1x5
365-4x5

Dips
BW-1x10
BW+25-2x10
BW-1x10

Skull crushers superset with close grip bench
65-1x10
85-2x10

Panora pressdowns
80-2x20

Pushups
BW-1x20

Decline sit-ups
BW-3x10

Standing calf raises
BW-3x20

Done...Today I decided to do some speed work and to do them a little different then how I use to. I usually would perform the 3 reps as fast as I can. But today I did each rep one at a time. I would pause the weight at the bottom and then explode as fast as I can to lockout. I think it worked out pretty well and it didn't seem to bother my elbows. I'm going to do speed work every other week and i'll change up the band tension and maybe start adding in some chains as well.

Brian C
11-16-2010, 10:55 AM
.Nice speed day Bri! I like that idea of pausing the speed bench. Im going to have to try that.

Coke
11-16-2010, 12:45 PM
I like that idea of pausing the speed bench.

Same here, changing up that way with the speed work is a nice move dude.

Brian Hopper
11-16-2010, 06:32 PM
.Nice speed day Bri! I like that idea of pausing the speed bench. Im going to have to try that.


Same here, changing up that way with the speed work is a nice move dude.

Thanks guys, I'm sure alot of people would disagree but it's something I've been wanting to try. So I'll be doing them every other week and see how it goes.

Brian Hopper
11-18-2010, 07:10 PM
Thursday
11/18/10
Squat

13" box squats with the cambered bar
BAR-1x10
150-2x5
240-1x5
330-1x5
420-3x5

Leg press
2 plates-1x10
3 plates-1x8
4 plates-1x8
5 plates-1x8
3 plates-1x10

SLDL
135-1x10
225-2x8

GHR
BW-3x10

AB strap pulldowns
4x10

Hex holds
20lbs-4 sets for 20 seconds

Done...Not a bad day for squatting. For some reason I weighed our CB and it turned out to be 57.4lbs and 60lbs with the collars. We always said it was 50lbs but it always seemed heavier. So from now on I will be counting it as a 60lb bar as long as I use the same collars. Also, the leg press I used is alot harder then your normal leg press. The angle is somewhere between 45-90 degrees.

MarcusWild
11-18-2010, 11:02 PM
Are you going to be using 5/3/1 again? It seemed to work really well for your raw lifts.

Coke
11-19-2010, 02:53 AM
Not a bad day for squatting.

No, not a bad day at all with those squats bro.

t gale
11-19-2010, 10:05 AM
Yo Hopp, congrats on that raw meet. Very impressive numbers. lifts looked strong.

GarageGorilla
11-19-2010, 11:13 AM
Meet results

Squat
1st attempt-550...Good lift
2nd attempt-600...Good lift
3rd attempt-Pass

Bench press
1st attempt-350...Good lift
2nd attempt-405...Good lift
3rd attempt-425...No good

Deadlift
1st attempt-550...Good lift
2nd attempt-600...Good lift
3rd attempt-650...Good lift

Total
1655...PR!!!!

Just wanted to say, these are awesome lifts. Nice work!

Brian Hopper
11-19-2010, 09:28 PM
Are you going to be using 5/3/1 again? It seemed to work really well for your raw lifts.

I'm going to try a few things first before I go back. But eventually I will do it again. Right now I have a few ideas I want to try and i'll see how it goes.

Brian Hopper
11-19-2010, 09:30 PM
No, not a bad day at all with those squats bro.

Thanks Coke!!!


Yo Hopp, congrats on that raw meet. Very impressive numbers. lifts looked strong.

Thanks Tim!!! I was very happy with the meet and i'm looking forward to doing another.


Just wanted to say, these are awesome lifts. Nice work!

Thanks!!!

Brian Hopper
11-19-2010, 09:40 PM
Friday
11/19/10
Bench Accesory

CG board presses
Thumb length from the smooth
BAR-1x10
135-1x10
135-1x5
Add 3brd
225-1x5
315-1x5
365-3x5

Shoulder presses with the cambered bar
150-3x8

Facepulls
70-1x10
90-1x10
110-1x10
130-1x10

Straight bar curls
40-1x10
60-1x10
80-1x10
60-1x10
40-1x10

Hammer curls
50-1x8
60-2x8

Run with the prowler
155-1x200ft
245-1x200ft

Done...A real nice session today. I decided to run with the prowler instead of doing ab's and my second trip with 245 was about to kill me. I'm hoping to start doing stuff like this at least twice a week and see how it goes. I probably won't do such big trips, maybe do 100ft at a time.

muscle_g
11-20-2010, 09:47 AM
Looking strong Brian!!

Coke
11-20-2010, 03:39 PM
Nice job throughout man.

Brian Hopper
11-20-2010, 08:19 PM
Thanks alot guys!!!

NickAus
11-21-2010, 03:45 AM
Looking very good, keen to see what sort of training you do over the next few months!!

PLjaysmith
11-21-2010, 05:03 AM
Looking very good, keen to see what sort of training you do over the next few months!!

x2

nice job with those cg board presses, i like the fact you use reps and not just 1rm's for your work sets! a sort of tailor made westside approach im guessing¬!?

Brian C
11-21-2010, 10:19 AM
Great work Bri! I too am interested in seeing what you have in store for training

Brian Hopper
11-21-2010, 07:34 PM
Looking very good, keen to see what sort of training you do over the next few months!!

Thanks Nick, im still planning stuff out but I'm ready to get rolling.


x2

nice job with those cg board presses, i like the fact you use reps and not just 1rm's for your work sets! a sort of tailor made westside approach im guessing¬!?

Thanks!!! Yeah, I'm not a huge fan of singles but I will throw them in every now and then. Mainly if I just want to know where I'm at on a certain lift.


Great work Bri! I too am interested in seeing what you have in store for training

Thanks Brian!!! Im sort of focusing on a program for my deadlift. It's been stuck for some time and I need to get it rolling. I have a few things I want to try for my squat also. But my main focus is on my deadlift.

Brian Hopper
11-22-2010, 10:04 AM
Monday
11/22/10
Deadlift

4" block pulls
135-2x8
225-1x5
315-1x3
405-1x3
495-1x2
585-1x2
635-1x2

Chain suspended GM's
150-1x5
240-1x5
330-3x5

Reverse hyper
210-1x10
280-2x10

DB shrugs
85-3x15
65-1x20

Ab strap
4x10

Coke
11-22-2010, 10:18 AM
Major props guy, that's some serious work.

NickAus
11-22-2010, 03:17 PM
Ohh yeah!!

Love that work-out bro.......great stuff!!

Gives me something to shoot for!

Brian Hopper
11-22-2010, 06:38 PM
Major props guy, that's some serious work.

Thanks alot Coke for your support!!!!


Ohh yeah!!

Love that work-out bro.......great stuff!!

Gives me something to shoot for!

Thanks Nick, I'm really excited to start hitting it hard. I'm thinking about throwing in some gear also so I can get use to it again.

Barbaccio
11-23-2010, 06:13 AM
Haven't done chain suspended GM's in forever! I like the way you seem to change it up alot. Tons of different movements and such. Great work man.

Brian Hopper
11-23-2010, 09:57 AM
Haven't done chain suspended GM's in forever! I like the way you seem to change it up alot. Tons of different movements and such. Great work man.

Thanks alot Tone!!! I haven't either but I plan on doing them at least every other week. I might not do them as a max effort lift but more as an assistance exercise for reps of 5. Thanks for the support brother!!!!

Brian Hopper
11-23-2010, 10:19 AM
Tuesday
11/23/10
ME-Bench

Floor presses vs. EFS short bands
BAR-1x20
Added short monster minis
BAR-1x10
Added short light bands-approx.170lbs at the top
BAR-1x5
125-1x5
165-1x5
215-1x3
255-1x3
275-1x1
295-1x2
315-1x1...PR

Incline presses
135-2x15

Dips
BW-5x10

Pull-ups
BW-2x6

Wide grip pulldowns
4x10

Push-ups
2x20

Done...I tweaked my pec a little on the last set of floor presses and it really bummed me out. I lowered the bar weight to try and get some work in but I did one rep and I knew something wasn't right so I stopped. I did the incline's more for the stretch. The dips and the push-ups also didn't bother me so hopefully it's nothing. But I will put ice on it and use my tenz unit as well to try and rehab it some and also do some stretches.

SELK
11-23-2010, 01:15 PM
I hope your pec is alright.. sorry to hear about the strain.

Nice work on those 4 inch block pulls. That is a very difficult height. Im sure once your lockout gets sorted out you will pull 700 no problem.

NickAus
11-23-2010, 02:37 PM
Hope the pec turns out to be fine bro!!

Great floor press, those bands are stout!!

Brian Hopper
11-23-2010, 07:06 PM
I hope your pec is alright.. sorry to hear about the strain.

Nice work on those 4 inch block pulls. That is a very difficult height. Im sure once your lockout gets sorted out you will pull 700 no problem.

Thanks Ryan, it's a little sore right now so I'm about to stretch it out some.

The 4" blocks are alot harder. But I think this height will work out fine for me. I'm definitley going to work my lockout hard for this cycle.

t gale
11-23-2010, 07:26 PM
Nice work on pulls. hope the pec is ok.

Brian Hopper
11-23-2010, 07:30 PM
Hope the pec turns out to be fine bro!!

Great floor press, those bands are stout!!

Thanks Nick, I don't think its serious but I'm going to treat it like it is, lol. When I get home from work I'm going to sleep with an ice pack on it. Those bands worked out pretty good. I'll try them again in a few weeks if my pec feels up to it. Next week I'll do some speed work so hopefully it won't bother me.

Brian Hopper
11-23-2010, 07:38 PM
Nice work on pulls. hope the pec is ok.

Thanks Tim, same here!!!

Brian Hopper
11-24-2010, 11:57 AM
Wednesday
11/24/10
Squat

Box squats with a SSB vs. green bands
BAR-1x10
Added bands
BAR-1x5
140-2x5
230-2x3
280-1x3
320-2x3

Chain suspended squats with the mastadon bar
Chains were set about 2-3" above parallel
150-1x5
240-1x5
330-1x3
420-1x3
510-2x3
I moved my feet in close to where my deadlift stance is
330-1x10

Box jumps
24" box
BW-1x5
BW+30-1x5
BW+52-1x5
30" box
BW+52-2x5
32" box
BW+30-1x5

Leg extensions
3x20

Pull throughs
50-1x10
70-1x10
90-1x10
110-1x10
130-1x10

Standing calf raises
Each set I changed the angle of my feet
BW-3x20
BW-1x50

Done...Everything felt really good today. It was definitley a good solid session.

Kiff
11-24-2010, 12:32 PM
[B]

Done...Everything felt really good today. It was definitley a good solid session.

Yeah looks like it! how long have you had box jumps in your routine mate? They look like a killer!

Brian Hopper
11-24-2010, 04:34 PM
Yeah looks like it! how long have you had box jumps in your routine mate? They look like a killer!

Thanks Kiff!!! I have only done them a total of 4-5 times. I believe today was the first time that I did them with weight. I will start adding them into my routine more often.

Coke
11-24-2010, 05:57 PM
Awesome job throughout, huge day dude.

NickAus
11-24-2010, 06:17 PM
Looked very solid!!

Brian Hopper
11-25-2010, 07:20 AM
Awesome job throughout, huge day dude.


Looked very solid!!

Thanks alot guys!!!!

Brian Hopper
11-25-2010, 07:24 AM
"Happy Thanksgiving"

MarcusWild
11-25-2010, 02:05 PM
I need to try those chain suspended squats again. They are brutal. I think they are harder than a regular squat. 510 2x3 is impressive.

Brian Hopper
11-25-2010, 02:39 PM
I need to try those chain suspended squats again. They are brutal. I think they are harder than a regular squat. 510 2x3 is impressive.

Thanks Marcus!!! This was the first time I have done those. So far I like them alot, and I'll be working them in and see how it works out. I think they are ALOT harder then regular squats, lol!!! I'll probably keep the bar set around the same height. This week I set the bar right at my belly button. So I'll be able to determine where I set the bar. I'm also going to change my stance around and move them either in or out.

NickAus
11-25-2010, 03:18 PM
thanks marcus!!! This was the first time i have done those. So far i like them alot, and i'll be working them in and see how it works out. I think they are alot harder then regular squats, lol!!! I'll probably keep the bar set around the same height. This week i set the bar right at my belly button. So i'll be able to determine where i set the bar. I'm also going to change my stance around and move them either in or out.

sound very good!

Brian Hopper
11-25-2010, 05:26 PM
sound very good!

Yeah, hopefully everything will work out for me.

NickAus
11-25-2010, 05:35 PM
What are your goals now?

If you tell us then we can see what you are doing and why towards the specific goals which will help me/us out.

Cheers!!

Brian Hopper
11-25-2010, 06:53 PM
What are your goals now?

If you tell us then we can see what you are doing and why towards the specific goals which will help me/us out.

Cheers!!

Right now my main goal is to pull 700 raw. Of course I have goals for my bench and squat but right now I'm just focused on my deadlift. My last four geared meets my squat and bench increased ALOT but my pull went from 665 to 685 in a year. I feel that I should have a 2400+ total if my deadlift was were it should be.

muscle_g
11-25-2010, 07:09 PM
Solid leg workout!!

Brian Hopper
11-26-2010, 07:15 AM
Solid leg workout!!

Thanks G!!!!

Brian Hopper
11-29-2010, 05:00 PM
Monday
11/29/10
Deadlift-Back

GM's with the SSB
BAR-1x10
140-2x10
190-2x5
210-1x5
230-1x3

Speed pulls in a JSB vs. quaded monster minis
135-1x3
Added bands
135-2x2
225-2x2
275-2x2
315-3x1
Took the bands off and was playing around with my stance
315-3x1

Wide grip pulldowns without the knee support
1x15
3x10

Seated rows with a cambared bar attachment
4x10

Shrugs with the mastadon bar
135-1x10
225-2x10

DB shrugs
90-1x10
120-2x10
100-1x10

Done...I haven't done speed pulls in awhile and it showed. But overall it was a good day considering my LONG and CRAZY weekend with hardly any sleep. I did feel like my lunch was going to come up after every rep. I did move my feet out a little bit and I seem to like it more. So i'll be working on this stance for awhile and see how it goes. Tomorrow im going to bench so hopefully I won't be in any pain.

Barbaccio
11-30-2010, 06:41 AM
Some nice work B. Really hitting alot of different stuff. I'd like to get back to doing some GM's but the way my program is laid out seems to be working and I"m loathe to fu(k with it right now. You're looking strong man.

Brian Hopper
11-30-2010, 09:38 AM
Some nice work B. Really hitting alot of different stuff. I'd like to get back to doing some GM's but the way my program is laid out seems to be working and I"m loathe to fu(k with it right now. You're looking strong man.

Thanks alot Tone, I'm hoping that the GM's will help me out with both my squat and my deadlift. I'm going to use different bars everytime I do them also. I think next week when I do chain suspended gm's i'll use the buffalo bar and see how that goes.

Brian Hopper
11-30-2010, 09:59 AM
Tuesday
11/30/10
5/3/1-BP and light chest & tri's

Bench press
Warm-ups
BAR-2x10
135-2x5
185-1x5
Week 1, Cycle 1
65%-250x5
75%-290x5
85%-330x5+4

Incline press on the smith machine
115-1x10
165-2x8
205-2x8

Cable crossovers
20-1x10
25-1x10
30-1x10
35-1x10

Push-ups
BW-4x10

Pressdowns with a purple band
4x20-25

Pull the sled
@=Turned around
135-2x80ft with my arms straight out to stretch my pec @ 80ft doing overhead tricep extension
160-2x80ft doing flyes @ 80ft doing overhead triceo extension

Done...I'm going to do 5/3/1 every other week, just to see how it goes. Also, on this day i'll be focusing on doing more chest work as well. I'm going to use the smith machine for my inclines for 2 reasons: 1) I hate having to get a spotter and 2) I'm only doing them for rehab work and help stretch my pec.

I was hoping for at least 10 reps with 330 since my last cycle I did 335x10. But I haven't done rep work like that in about 9 weeks. Thursday, i'm going to start a 5/3/1 cycle for my squat also and i'll be doing it every other week also.

Coke
11-30-2010, 10:11 AM
Solid training back-to-back Brian.

Kiff
12-01-2010, 04:51 AM
Thanks alot Tone, I'm hoping that the GM's will help me out with both my squat and my deadlift. I'm going to use different bars everytime I do them also. I think next week when I do chain suspended gm's i'll use the buffalo bar and see how that goes.

Keeping it fresh i like it :)

Also good solid workouts in here mate

Brian Hopper
12-01-2010, 08:58 AM
Solid training back-to-back Brian.

Thanks Coke, I feeling pretty good right now.

Brian Hopper
12-01-2010, 09:00 AM
Keeping it fresh i like it :)

Also good solid workouts in here mate

Thanks Kiff, I like to do different things. I'm about to change my training routine back to something really similar to what I use to do. I'll keep everyone updated on my new/old routine.

Brian Hopper
12-02-2010, 11:10 AM
Thursday
12/2/10
Squat

Squats with the mastadon bar
BAR-1x10
150-2x5
240-2x5
330-2x3
420-1x3
Added belt
510-1x3
560-1x3
600-1x2
625-1x1
420-1x10

Walking lunges
BAR-1x80ft
95-2x80ft
BAR-1x120ft

Leg curls
3x20

Standing calf raises
BW-4x20

Done...I had a pretty kick ass workout today. I wasn't really planning on going up to 600 or even 625 so I was pretty happy that I did. Also, those walking lunges kicked my a**. My legs were on fire, so I had to really dig deep to finish my sets.

Coke
12-02-2010, 02:20 PM
Wow man, killer squats!!

NickAus
12-02-2010, 02:34 PM
Dig deep you did!!

Nice!!

MarcusWild
12-02-2010, 02:47 PM
Great job on the squats.

Kiff
12-02-2010, 05:16 PM
Great squats as always,

Just browsed a few of your youtube vids the deadlift form one was helpful ta :)

Brian Hopper
12-02-2010, 05:17 PM
Thanks alot guys!!! I going to hate the next few days because I'm sure my legs are going to be sore.

Brian Hopper
12-02-2010, 05:56 PM
Great squats as always,

Just browsed a few of your youtube vids the deadlift form one was helpful ta :)

Thanks Kiff, I hope you found my videos useful. If you have any questions or need some help I'll try my best to give you the best advice.

Brian Hopper
12-03-2010, 06:03 AM
Friday
12/3/10
Bench Accessory

Bench press with the 3brd
Thumb length from the smooth
BAR-1x10
Added 3brd
135-1x10
135-1x8
225-2x5
315-2x5
I moved my grip out to ring finger on the ring
315-1x10

DB shoulder press
60-1x10
70-1x10
80-1x10

Dips
BW-3x10

Rolling DB extensions
40-1x10
55-1x10

Pressdowns with a straight bar
50-1x20
70-1x20
90-1x20
110-1x20

Bicep curls with an EZ curl bar
45-1x15
65-2x15

Done...I had to wake up at 5am to go train so I really didn't have much energy today. Since there wasn't really anybody in the gym, I just stayed at 315 and my back was hurting to get into a good setup so I pretty much benched with a flat back which sucked ass. I'm thinking about deloading next week to give my back a rest, but we'll see how I feel over the weekend.

Kiff
12-03-2010, 06:25 AM
Thanks Kiff, I hope you found my videos useful. If you have any questions or need some help I'll try my best to give you the best advice.


Thanks mate,

Good effort with the 5AM start!

You say you moved your grip out, where do you normally have it?

Keiran

muscle_g
12-03-2010, 06:39 AM
Strong looking upper body work!!

Brian Hopper
12-03-2010, 11:11 AM
Thanks mate,

Good effort with the 5AM start!

You say you moved your grip out, where do you normally have it?

Keiran

Thanks!!! The sets previous my grip was thumb length from the smooth. I moved my grip out on my last set where I usually bench raw which is my ring finger on the ring. Most of the time I'll bench like that, but lately when i've done board work I used a closer grip.

Brian Hopper
12-03-2010, 11:12 AM
Strong looking upper body work!!

Thanks George, not bad I guess for sleeping like sh1t and waking up at 5am to train. It suckes because I just started feeling good after my 2nd exercise.

Kiff
12-03-2010, 12:38 PM
Oh right, I have never actually thought about bench grip but I do put my ring finger on the rings, is this standard?

Brian Hopper
12-03-2010, 01:17 PM
Oh right, I have never actually thought about bench grip but I do put my ring finger on the rings, is this standard?

I don't think it's standard, I think it's more a preference and what makes you comfortable. I use to bench all the time with my pinkie on the ring. I started this year with my ring finger on the ring. When I'm benching in a shirt, I'll grip the bar with my index finger on the ring.

Coke
12-03-2010, 05:09 PM
Good job throughout bro.

Brian Hopper
12-03-2010, 08:46 PM
Good job throughout bro.

Thanks alot Coke!!!

t gale
12-04-2010, 06:12 PM
Great training Hopp, especially at 5am alone. yeah bp raw i normally have my middle finger on ring. helps me to stay tight and get more back involved.

CHASE TRUSNOVEC
12-04-2010, 06:41 PM
great controlled volume hopp!!! I like the way you train brotha...God Bless you brotha!!!

Brian Hopper
12-05-2010, 08:53 AM
Great training Hopp, especially at 5am alone. yeah bp raw i normally have my middle finger on ring. helps me to stay tight and get more back involved.

Thanks Tim, training at 5am sucks a**!!!! I need to learn how to use my back more when I bench, lol.

Brian Hopper
12-05-2010, 08:55 AM
great controlled volume hopp!!! I like the way you train brotha...God Bless you brotha!!!

Thanks Chase, I appreciate it!!!!

Brian C
12-05-2010, 02:52 PM
Really great squat session and Bench accessory day bro, love the upper volume especially when you werent feeling it. Props for getting it done.

Brian Hopper
12-05-2010, 03:33 PM
Really great squat session and Bench accessory day bro, love the upper volume especially when you werent feeling it. Props for getting it done.

Thanks alot B!!! I was just happy to get it done :)

Lones Green
12-05-2010, 04:14 PM
Man I LOVE training in the mornings! Great work regardless!

NickAus
12-05-2010, 04:43 PM
Good on you bro.........I hate training before 2:00 PM.

Looking good!!

Brian Hopper
12-05-2010, 07:33 PM
Man I LOVE training in the mornings! Great work regardless!

I'm not a big fan, but it looks like I might be doing it again tomorrow!!!

muscle_g
12-06-2010, 03:43 AM
I couldn't imagine training that early in the morning. It takes all I can do to wake up for work that early lol.

Brian Hopper
12-06-2010, 09:31 AM
I couldn't imagine training that early in the morning. It takes all I can do to wake up for work that early lol.

It's not fun, but im ok with it if I sleep good through out the night.

Brian Hopper
12-06-2010, 09:57 AM
Monday
12/06/10
ME-Deadlift

Rack pulls vs. EFS short average band
Added bands
BAR-1x10
135-2x5...245 @ bottom-295 @ top
225-2x3...335 @ bottom-385 @ top
315-1x2...425 @ bottom-475 @ top
405-1x1...515 @ bottom-565 @ top
495-1x1...605 @ bottom-655 @ top
545-1x1...655 @ bottom-705 @ top...PR!!!

Chain suspended GM's with a buffalo bar
145-1x5
235-1x5
325-1x5
375-1x5

Wide grip lat pulldowns
4x10

CSR
4x10

45 degree hyperextension
BW-2x10

DB shrugs
100-1x10
120-2x10
100-1x10
80-1x10

Done...Today I had a much better day training at 5am. BUT, hopefully there won't be any more 5am training days for awhile. The rack pulls against bands were pretty tough, and it was the first time I did this setup. When I locked out the last set, I felt so much pressure in my entire body from trying to hold the weight a few seconds. I was planning on going for a second single but I noticed some skin starting to tear so I decided not to. I figured it was better to stop so i'm not out for another 6 more weeks.

MarcusWild
12-06-2010, 12:00 PM
The short bands are awesome for rack pulls. Great training and nice PR.

Kiff
12-06-2010, 12:59 PM
That is a huge pull, solid stuff.

Brian Hopper
12-06-2010, 01:39 PM
The short bands are awesome for rack pulls. Great training and nice PR.

Thanks alot Marcus, im happy that I got the number I was looking for and that was 700 at the top.

I like the bands alot for floor presses also. They are alot easier to determine how much band tension your getting with the EFS chart.

Brian Hopper
12-06-2010, 01:47 PM
That is a huge pull, solid stuff.

Thanks alot Kiff, I'm going to try it again in about 4 weeks and see how it goes. I need to start pushing my training and my lifts.

bojackson
12-06-2010, 05:41 PM
nice work..? have you decided on when your gonna do a raw meet..???

Brian Hopper
12-06-2010, 06:36 PM
nice work..? have you decided on when your gonna do a raw meet..???

Thanks Bo!!! I would like to get one in early next year but we'll see.

NickAus
12-06-2010, 07:09 PM
Great PR!!

I want you to try a rack pull against 2 sets of quaded minis................love to see what you get?

Awesome work Tank!!

Brian Hopper
12-06-2010, 07:39 PM
Great PR!!

I want you to try a rack pull against 2 sets of quaded minis................love to see what you get?

Awesome work Tank!!

Thanks Nick!!! I think 2 sets of quaded minis might be a little to much, lol. I'll try one set of quaded minis, but not 2. I really like the band setup that I used today. I think it was just the right band tension.

t gale
12-06-2010, 07:51 PM
Great job man. Job schedule making u train in morning. 5 am has to be tough.

Brian Hopper
12-06-2010, 07:58 PM
Great job man. Job schedule making u train in morning. 5 am has to be tough.

Thanks Tim!!! No it's not the job, Friday my kids had a parade at school so I figured it would be easier to train in the morning and today I did it for no reason.

Brian Hopper
12-07-2010, 10:14 AM
Tuesday
12/07/10
DE-Upper

Speed bench vs. doubled monster minis
Thumb length from the smooth
BAR-1x20
Added bands
BAR-1x5
95-1x3
135-1x3
155-1x3
Ring finger on the ring
155-1x3
175-2x3
Index finger on the ring
175-1x3
195-2x3

DB presses
70-1x15
80-1x12
90-1x12
60-1x15

H-Rolls
20-1x12
25-1x12
30-1x12

Pressdowns
100-4x25

Push-ups
BW-3x10

Kiff
12-07-2010, 10:26 AM
Nice pressing volume mate :)

Coke
12-07-2010, 11:37 AM
Looks very nice for both days guy.

Brian Hopper
12-07-2010, 01:06 PM
Nice pressing volume mate :)


Looks very nice for both days guy.

Thanks alot guys!!!!

ThomasG
12-07-2010, 06:49 PM
Nice DE day I love finishing off with some high rep press downs. I usually use a Mini or a monster mini, what do you use for yours? And those rack pulls hurt my hands just thinking about the tension at the top lol.

NickAus
12-07-2010, 07:31 PM
Good solid bench day bro!!

Great log to follow!!

Brian Hopper
12-07-2010, 08:21 PM
Nice DE day I love finishing off with some high rep press downs. I usually use a Mini or a monster mini, what do you use for yours? And those rack pulls hurt my hands just thinking about the tension at the top lol.

Thanks bro!!! I usually do the same but this week is screwed up because I have my ME bench on Thursday. If I do high rep pressdowns with a band I'll either use a purple or a green. Yeah, my hands were screaming after my last set. I was happy that my grip wasn't an issue that day because I have never used that much tension before on rack pulls.

Brian Hopper
12-07-2010, 08:22 PM
Good solid bench day bro!!

Great log to follow!!

Thanks alot Nick, I appreciate the kind words brother!!!

Brian Hopper
12-08-2010, 08:38 PM
Wednesday
12/8/10
DE-SQ/DL

Speed squats vs. green bands
I used the buffalo bar and started with a 13" box
BAR-1x10
Added bands
BAR-1x5
145-2x3-RAW Stance
195-1x2
235-1x2
285-2x2
285-2x2-Brought the box up a little higher and moved my feet out
Added belt
325-1x2
325-1x2-Moved my feet out just a hair
325-1x2-Brought the box back down to 13"
375-1x2

Sumo speed pulls vs. Quaded mini bands
Pulled off a 2" deficit
155+bands-1x2
245+bands-4x2

Box jumps
30" box
BW-1x6
32" box
BW-1x5
34" box
BW-1x5
36" box
BW-1x5
30" box
BW-1x10

Reverse hyper
180-1x14
270-1x12
360-2x10

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

Done...Today went really well. On my speed squats, I decided to try and work 3 different foot placements. I figured alot of people change there grip on speed bench, so I went ahead and tried it. So far I seem to like it and will hopefully see a difference. I also added about 1-2" to the box so I wouldn't beat my hips up and eventually I put the box where I had it.

Brian Hopper
12-08-2010, 08:45 PM
Here is a video of my entire workout today!!!

1RAKNaIzK_Y

NickAus
12-08-2010, 09:36 PM
Nice work...

You start your pulls with hips at the perfect height!!

Cheers for the video!!

Kiff
12-08-2010, 10:19 PM
Nice work man, keep us informed of how the foot stance helps :)

jbob1
12-08-2010, 11:34 PM
Great DE session Brian. I thought the box jumps were especially impressive.

Tim K
12-09-2010, 09:14 AM
Interesting session! I liked reading about it (foot width, box height, etc.,) and then seeing it was pretty cool. Keep it coming!

Brian Hopper
12-09-2010, 10:15 AM
Nice work...

You start your pulls with hips at the perfect height!!

Cheers for the video!!

Thanks Nick, it was a little hard to get it right since I was standing on a 2" deficit but I guess my hips were nice and warm from the squats. Someday I will pull a 1RM with that same setup both conventional and sumo.


Nice work man, keep us informed of how the foot stance helps :)

Thanks Kiff, I sure will. I'll start doing that every week so i'll see how it goes.


Great DE session Brian. I thought the box jumps were especially impressive.

Thanks alot!!! I'm working my way up slowly, eventually I would like to jump on a 40" box on a regular.


Interesting session! I liked reading about it (foot width, box height, etc.,) and then seeing it was pretty cool. Keep it coming!

Thanks Tim, I try to let everyone know who reads my log exactly what i'm doing and how I did. Next week i'll take some more videos.

Brian Hopper
12-09-2010, 10:31 AM
Thursday
12/09/10
ME-Upper

Reverse green band bench press
BAR-1x20
Added bands
135-1x10-All sets done with my ring finger on the ring
225-1x5
315-1x5
365-1x3
405-1x3
425-1x3
445-1x3
365-1x8-Each rep was paused

Chain suspended spud presses set at a 4brd height
All sets done thumb length from the smooth
BAR+80lbs hanging-1x5
BAR+150lbs hanging-1x5
135+150lbs hanging-1x5
185+150lbs hanging-2x5

Dips
BW+25lbs-3x10

Skull crushers
95-1x10
115-1x8
135-1x10
155-1x10

Chain suspended seated shoulder press
135-1x10
185-2x5

Facepulls
50-1x20
60-1x20
70-1x20

Done...I lowered where we normally have our bands setup about 6". So it made it a little bit more tougher at the lockout but still wasn't bad. Next week I'll do it again with the same setup but go for a 1RM. With the spud presses I used a 40lb KB hanging with a monster mini on each side for the first set. For the remaining sets I added a 35lb KB using a mini band. I held each rep at the top for about 2 seconds. I'm not sure if that's even what they are called, that's how it was introduced to me so i've been calling it that since.

NickAus
12-09-2010, 02:27 PM
Great work!!

Chaos bench.

Brian Hopper
12-09-2010, 03:28 PM
Great work!!

Chaos bench.

Thanks Nick!!! Yeah, spud presses are the same as chaos presses.

Brian C
12-09-2010, 03:56 PM
Awesome week of training bro! Those 5am sessions are nuts. 1pm is my "early" day ;) Great vid too

lil' power
12-09-2010, 04:34 PM
Thanks Nick!!! Yeah, spud presses are the same as chaos presses.

I learned as chaos, but have heard crazy bar/bell presses too. Fantastic work in here Brian

Brian Hopper
12-09-2010, 04:57 PM
Awesome week of training bro! Those 5am sessions are nuts. 1pm is my "early" day ;) Great vid too

Thanks B!!! That time can get crazy, but sometimes you got to do what you can to get in. I normally train at 9:30am and my body is so use to it. I'm gonna try and get some more videos up. It's hard to edit the videos on days I work, so I'll probably just upload it straight to YouTube and be done with it.

Brian Hopper
12-09-2010, 04:59 PM
I learned as chaos, but have heard crazy bar/bell presses too. Fantastic work in here Brian

Thanks alot Vikki!!!! Yep, they are all the same. I never do them to the chest, it's always for my lockout work.

Coke
12-09-2010, 06:37 PM
Major props man, really nice work.

Brian Hopper
12-09-2010, 08:07 PM
Major props man, really nice work.

Thanks alot Coke, I appreciate it!!!

Kiff
12-10-2010, 11:22 AM
Good stuff, like the variety of your workouts always pushing yourself :)

Brian Hopper
12-10-2010, 12:45 PM
Good stuff, like the variety of your workouts always pushing yourself :)

Thanks Kiff, I like to keep it different!!!!!

Kiff
12-10-2010, 12:56 PM
Thanks Kiff, I like to keep it different!!!!!

Indeed mate, change keeps the body guessing, just starting to realise that with this strongman training :drooling:

ThomasG
12-10-2010, 01:08 PM
I love your training Style.

I absolutely love Reverse band bench press, skull crushers and dips. Excellent training session.

Brian Hopper
12-10-2010, 07:39 PM
Indeed mate, change keeps the body guessing, just starting to realise that with this strongman training :drooling:

Yes sir, and you'll probably make some good gains pretty fast since this is something you haven't done before so be careful.


I love your training Style.

I absolutely love Reverse band bench press, skull crushers and dips. Excellent training session.

Thanks Thomas!!! Those exercises are also my favorite. I'm also gonna get back into doing some DB kickbacks.

Brian Hopper
12-11-2010, 09:41 AM
Saturday
12/11/10
Rehab

Foam roll
Back
IT bands
Glutes
Back

Lower body stretches
Hamstrings
Hip/Glute
Spine twist
Inner thigh
Lunges
Lower back
Quads

Upper body stretches
Lats
Shoulders
Chest
Triceps

Foam roll
Back

ThomasG
12-11-2010, 10:02 AM
Saturday
12/11/10
Rehab

Foam roll
Back
IT bands
Glutes
Back

Lower body stretches
Hamstrings
Hip/Glute
Spine twist
Inner thigh
Lunges
Lower back
Quads

Upper body stretches
Lats
Shoulders
Chest
Triceps

Foam roll
Back

Great to see this in here. Do you ever stretch with bands? Do you ever roll on medicine balls?

Brian Hopper
12-11-2010, 10:11 AM
Saturday
12/11/10

Some of you can probably already tell, but in case you can't, i'll be going back to my old WSB template for this training cycle. Right now it's going to look something like this:

Monday: DE-Bench
Tuesday: ME-SQ/DL
Thursday: ME-Bench
Friday: DE-SQ/DL

I was really starting to miss my old routine so I just decided to go back and see how I can make it work. It's not that I didn't like 5/3/1, it's just I can't see myself using it forever like I can WSB. I have given some thought about going back to 5/3/1 when i'm preparing for a raw meet. I will probably do 3 cycles for my next one compared to the 2 that I did this last meet.

I am also trying to focus on my endurance as well. So I will be throwing in some sled pulls, prowler sprints, and probably some strong man events from time to time. I'll also be focusing on some box jumps as well.

So this will be my new routine going into this training cycle, because I have some goals that need to be accomplished and I think this is what's going to let me achieve them!!!!

Brian Hopper
12-11-2010, 10:14 AM
Great to see this in here. Do you ever stretch with bands? Do you ever roll on medicine balls?

Thanks, hopefully you'll see more of it. This was the first time that I have stretched like that since the last time I posted it. I would normally foam roll every now and then but not like I use to.

No, I haven't stretched with bands or rolled on a medicine ball.

muscle_g
12-11-2010, 03:01 PM
Looking forward to see how the new routine goes.

t gale
12-11-2010, 03:11 PM
yeah nice job today. i always mean to do more stretching and stuff. i just never do. my flexibility and mobility are horrible. how's ur weight been? and what are ur plans? staying raw?

Brian Hopper
12-11-2010, 04:10 PM
Looking forward to see how the new routine goes.

Same here, im sure it will work out ok as long as I play it smart.

Brian Hopper
12-11-2010, 04:17 PM
yeah nice job today. i always mean to do more stretching and stuff. i just never do. my flexibility and mobility are horrible. how's ur weight been? and what are ur plans? staying raw?

Thanks Tim, I hope I can just keep it up. I have been maintaining around 245. I do plan on competing in at least 2 raw meets. I also want to make my single ply debut next year in the USPA. But we'll see how my training goes and where I'm at.

Brian Hopper
12-13-2010, 10:23 AM
Monday
12/13/10
DE-Bench

Speed bench vs. double monster minis and EFS short mini band
BARxWarmup
Added monster minis
BARx5
Added EFS short band
BARx5
BARx5
95x5...Thumb length from the smooth
95x5
135x5...Pinkie on the ring
135x5
155x5...Middle finger on the ring
155x5
155x5
155x5...These reps were paused

DB incline presses
70x20
70x15
70x13...I felt something funny with my pec so I stopped

Pressdowns
70x20
90x20
110x20

DB side laterals
30x8...All sets done with a thumbless grip
40x8
50x8

Facepulls
80x15
90x15
100x15

Pushups
Each set I moved my hands out a little
BWx20
BWx20
BWx20

Done...Today I measured out the bands and it came out to 145lbs at the top with this setup. I'll try and get some more numbers figured out soon. As far as the pec, for some reason I feel more pain doing incline presses then I do flat. I should of done these lighter, but the first set seemed ok. Next time I do these, i'll drop the weight and see how it goes. Other then that, everything felt really good and got a good pump.

NickAus
12-13-2010, 02:13 PM
Saturday
12/11/10

Some of you can probably already tell, but in case you can't, i'll be going back to my old WSB template for this training cycle. Right now it's going to look something like this:

Monday: DE-Bench
Tuesday: ME-SQ/DL
Thursday: ME-Bench
Friday: DE-SQ/DL

I was really starting to miss my old routine so I just decided to go back and see how I can make it work. It's not that I didn't like 5/3/1, it's just I can't see myself using it forever like I can WSB. I have given some thought about going back to 5/3/1 when i'm preparing for a raw meet. I will probably do 3 cycles for my next one compared to the 2 that I did this last meet.

I am also trying to focus on my endurance as well. So I will be throwing in some sled pulls, prowler sprints, and probably some strong man events from time to time. I'll also be focusing on some box jumps as well.

So this will be my new routine going into this training cycle, because I have some goals that need to be accomplished and I think this is what's going to let me achieve them!!!!

Good stuff!!!!!

NickAus
12-13-2010, 02:14 PM
Once you test the tension on more bands can you list them all out for us please?

Thanks!

CHASE TRUSNOVEC
12-13-2010, 10:08 PM
great bench work brotha...how come you do the laterals thumbless just curious! God Bless Brotha!!!

Brian Hopper
12-14-2010, 06:18 AM
Good stuff!!!!!


Once you test the tension on more bands can you list them all out for us please?

Thanks!

Thanks Nick!!! Yeah, once I get them all figured out I sure will. So far just the double monster minis, are about 100-110 at the top for my for bench set up. The 145 was a double monster mini and a short mini band.


great bench work brotha...how come you do the laterals thumbless just curious! God Bless Brotha!!!

Thanks alot Chase!!!! I do my laterals thumbless because it's alot harder, especially when you work up in weight. Little stuff like this, IMO will also bring up your grip strength.

Brian Hopper
12-14-2010, 09:14 AM
Tuesday
12/14/10
ME-SQ/DL

Chain suspended squats
BARxWarmup
150x5
150x5
240x5
240x5
330x3
420x3
510x3...Added belt
530x3
530x3

4" block pulls
135x5
225x5
315x3
405x3
495x3
585x3

Wide grip pulldowns
3x10

Low pulley rows with a rope
70x12
90x12
110x12

DB Hammer curls
40x10
50x10
60x10

Video will be posted later...

Lones Green
12-14-2010, 10:14 AM
Killer squats and pulls dude!

Coke
12-14-2010, 11:47 AM
Killer squats and pulls dude!

No joke, beast with that **** Brian.

Kiff
12-14-2010, 02:16 PM
Been away for a few days just had a good catch up with your workouts....Great work as ever Brian, how long have you been carrying a pec injury mate? Sucks! Like the variety you have in here nice work.

Brian Hopper
12-14-2010, 02:56 PM
Killer squats and pulls dude!


No joke, beast with that **** Brian.

Thanks alot guys!!!!

Brian Hopper
12-14-2010, 02:59 PM
Been away for a few days just had a good catch up with your workouts....Great work as ever Brian, how long have you been carrying a pec injury mate? Sucks! Like the variety you have in here nice work.

Thanks Kiff!!! It's probably been about 2 years now. It sucks because I'm always afraid to get under some heavy weight. Sooner or later I'm gonna have to get over my fear and just do it, lol!!!!

ThomasG
12-14-2010, 03:02 PM
Beast Status excellent squatting. What are your goals for a raw squat?

NickAus
12-14-2010, 03:32 PM
Nice work!!

Yeah I had tested the doubled monsters at 110, minis at 80.

Brian Hopper
12-14-2010, 07:09 PM
Beast Status excellent squatting. What are your goals for a raw squat?

Thanks!!!! For my next raw meet i'm shooting for 650 which I feel is within reach and of course by the end of the year im aiming for 700. Right now im thinking my next raw meet is going to be in March.

Brian Hopper
12-14-2010, 07:11 PM
Nice work!!

Yeah I had tested the doubled monsters at 110, minis at 80.

Thanks Nick!!!! I haven't tested the minis yet, but im sure they're close to what you've found. I'm going to try and test out some green bands choked for my speed squats and maybe some blues on Friday.

Brian Hopper
12-14-2010, 07:12 PM
Here is a video from Today....

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Coke
12-14-2010, 07:29 PM
Wow man, awesome vid!!

Brian Hopper
12-14-2010, 08:20 PM
Wow man, awesome vid!!

Thanks!!!

MarcusWild
12-14-2010, 11:20 PM
Those squats look brutal sitting on a box and deloading it into chains. That's awesome.

Barbaccio
12-15-2010, 05:40 AM
Ug. That looks like it sucks! I don't think I could breathe well enough to even start in that position!

Brian Hopper
12-15-2010, 06:43 AM
Those squats look brutal sitting on a box and deloading it into chains. That's awesome.

Thanks Marcus!!! They are pretty brutal, and I feel more comfortable sitting on the box. Next time I do them as an assistance movement, I'll set the chains up higher.

Brian Hopper
12-15-2010, 06:46 AM
Ug. That looks like it sucks! I don't think I could breathe well enough to even start in that position!

It does once you get up in weight. It was hard for me to get under the bar when I put my belt on. But once I was set I was fine.

Lones Green
12-15-2010, 09:31 AM
I like those squats dude. I bet they would help a raw lifter a ton

ThomasG
12-15-2010, 04:01 PM
I would love to do chain suspended squats, those look tough and like fun. And I will second the Westside is the best side!

ScottYard
12-15-2010, 05:47 PM
Nice idea on the chain squats.

Brian Hopper
12-15-2010, 06:14 PM
I like those squats dude. I bet they would help a raw lifter a ton

They are pretty hard, but they're starting to grow on me. They better help me out, because that's the only reason why I'm doing them, lol!!!!

Brian Hopper
12-15-2010, 06:23 PM
I would love to do chain suspended squats, those look tough and like fun. And I will second the Westside is the best side!

They are definitely tough but once you break the bar off the chains it's not so bad.

Brian Hopper
12-15-2010, 06:24 PM
Nice idea on the chain squats.

Thanks Scott, I'm gonna be throwing these into my routine more often.

NickAus
12-15-2010, 06:30 PM
You have a great build for powerlifting bro!!

Brian Hopper
12-15-2010, 06:53 PM
You have a great build for powerlifting bro!!

Thanks alot Nick!!!!

Barbaccio
12-16-2010, 05:45 AM
You have a great build for powerlifting bro!!

I think he was basically calling you a sexy bitch Hop!

Brian Hopper
12-16-2010, 09:34 AM
I think he was basically calling you a sexy bitch Hop!

IT's all good, lol!!!!!

Brian Hopper
12-16-2010, 09:45 AM
Thursday
12/16/10
ME-Bench

Floor press
BARx10...Pinkie on ring
135-1x10
135-1x8
225-1x6...Middle finger on ring
315-1x4
365-1x2
405-1x1
430-1x1...5lb PR
440-1x1...15lb PR

3 board bench press
225x5...Pinkie on ring
315x5
365x5
385x5
405x5
425x4...PR

Dips
BWx15
BW+25x10
BW+45x10
BW+45x10

DB Kickbacks
30x10
40x10
50x10

Facepulls
50x20
70x20

Done...Today was a great day for me. I felt like I wasn't going anywhere with board presses or floor presses. I got a 15lb PR on floor presses, and im not sure what my best 3brd is but I know I haven't done 4 reps before. Not to mention, I have to bench with a small arch to balance the board because there wasn't enough spotters. I had to cut out early because I had some plans, but I didn't care because of how great my day went!!!!!

Kiff
12-16-2010, 10:24 AM
Great work as ever, like the squats mate :)

Brian C
12-16-2010, 12:05 PM
Awesome work Bri! I really like those squats. Got to give them a shot sometime. Strong benching too. Congrats on the PRs!

Brian Hopper
12-16-2010, 04:10 PM
Great work as ever, like the squats mate :)

Thanks alot Kiff!!!!

Brian Hopper
12-16-2010, 04:13 PM
Awesome work Bri! I really like those squats. Got to give them a shot sometime. Strong benching too. Congrats on the PRs!

Thanks Brian!!! You should give them a try, and if you don't have chains you can do them off of pins. I just prefer chains instead. Thanks again!!!

ThomasG
12-16-2010, 04:51 PM
My tricep feels pumped just reading that workout. Good stuff, getting me excited to hammer my tris on saturday!

CHASE TRUSNOVEC
12-16-2010, 05:50 PM
congrats on the pr's hopp!!!! lovin your attitude dude...you are truly blessed!!! God Bless you sir!!!

Brian Hopper
12-16-2010, 07:02 PM
My tricep feels pumped just reading that workout. Good stuff, getting me excited to hammer my tris on saturday!

Thanks, I felt really good. I haven't done kickbacks in awhile and it showed. These are something I want to do on a regular.

Brian Hopper
12-16-2010, 07:03 PM
congrats on the pr's hopp!!!! lovin your attitude dude...you are truly blessed!!! God Bless you sir!!!

Thanks alot Chase for the kind words, I appreciate it!!!!!

Coke
12-16-2010, 08:43 PM
You have a great build for powerlifting bro!!

That's no joke, lol...like them new PRs guy.

Brian Hopper
12-17-2010, 10:14 AM
That's no joke, lol...like them new PRs guy.

Thanks!!!!

Brian Hopper
12-17-2010, 10:32 AM
Friday
12/17/10
DE-SQ/DL

Speed squats with a buffalo bar vs blue bands
BARx10...Off a 13" box with a 2" pad
Added bands
BARx5
145x3
145x3
235x2
235x2
285x2
285x2
325x2...Off a 13" box and added belt
325x2
375x2
375x2

Speed pulls off a 2" deficit
135x2
225x2
315x2
315x2
405x2
405x2
405x2...From the floor and tried a little bit of a wider stance
405x2...Normal stance

GHR
BWx10
BWx10
BWx10

Pull throughs
50x12
70x10
90x10

Shrug machine
2 plates each side x 12
3 plates each side x 10
4 plates each side x 10
4 plates each side x 10
4 plates each side x 10

Done...I forgot my key to the box we keep our good bands so I used some old blue bands that we leave out. They weren't as bad as I thought, and that's probably because they're old. Since I didn't have any monster bands or minis, I decided to pull off a deficit today. My speed felt pretty fast on both lifts, so im pleased with that. I also had to cut out some of my accessory work a little because I have to get my xmas shopping done for my wife. Since this is the only day I can do it. Next week I can only train 3 days, so i'm going to use it as a deload week.


Video will be posted later....

CHASE TRUSNOVEC
12-17-2010, 07:27 PM
volume city!!!! awesome work pullin and squattin dude!!! how do you like the buffalo bar? God Bless!!

ThomasG
12-17-2010, 07:28 PM
Jealous of the buffalo bar. I need a real gym to train at so bad!

Coke
12-17-2010, 09:48 PM
Training is ace dude, fine speed work.

Brian Hopper
12-18-2010, 06:38 AM
volume city!!!! awesome work pullin and squattin dude!!! how do you like the buffalo bar? God Bless!!

Thanks Chase!!! IMO, it's just another bar to use. But it does take a little bit of stress off my shoulders.


Jealous of the buffalo bar. I need a real gym to train at so bad!

LOL!!! We have alot of goodies at our gym.


Training is ace dude, fine speed work.

Thanks alot Coke!!!!!