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AdrianLarsen
03-30-2010, 09:28 PM
I have been competing in bench pressing since 1997. I really started by lifting in school for sports. When I was born I had dislocated hips and club feet. SO I bench with my feet straight out not touching the floor. Now this makes it difficult to have stability and balance. But I have managed to overcome that obstacle and still be a competitive powerlifter. Most recently competing in the WABDL World Championship where I lifted 710.7lbs breaking the WABDL World Record for open Men. I also hold the WABDL state record for open men in 242, 259, and 275 along with Law and fire state records 259, 275 and Law fire world record 259. I have a couple old junior records in WABDL and APF. I also just broke the 275lbs open raw bench national record in UPA. I will be competing all year round and am about to tackle my new obstacle of dropping to the 220lbs weight class. I will make sure to post vids pics and logs on this training log. \

First workout tomorrow at 4:30pm ME Bench

Joe Black
03-31-2010, 03:46 AM
Welcome to the forums Adrian and also welcome to Team AtLarge!

AdrianLarsen
03-31-2010, 11:42 AM
Thank I am excited to be apart of this great team.

Brian Hopper
03-31-2010, 04:58 PM
Welcome Adrian!!!!

AdrianLarsen
04-01-2010, 09:13 AM
Welcome Adrian!!!!

Thanks bro

AdrianLarsen
04-01-2010, 09:16 AM
I am currently do a board cycle working 4,3,2,1 full range I just repeat after completion. Every three weeks I change my acc lifts. So currently I am on 3 brd this week RAW and doing heavy shoulder presses and raises along with lots of band tension lockouts and even adding band tension on my 3brd cycle. I am only doing DE bench ever 10 days or so due to shoulder and grip injury I sustained this last year.

AdrianLarsen
04-01-2010, 09:24 AM
ME Bench
Nelsons Natilus

Strecth/warmup

Bench
135x30 ten reps in 3 different hand postions
225x10
315x10
405x5
455x5 three brd raw
515x5 three brd raw
605x3 three brd raw
655x3 three brd raw
No I am going to reduce weight and add band tension for one set
515 plus heavy green band x1 really had to grind this one out really to heavy (I will never say to heavy again) Needed to better judge the weight at top and I was allready pretty spent. BUt felt good

Lock outs

14 inches to lockout
Band tension and 315lbs
5 sets of 3reps with long pause no less than 3 sec pause at top


Heavy Kettle ball swings
3sets of 3

Dumbell front shoulder raises
hand parerall to ground
5sets of 10 30lbs

Dumbell Front shoulder raises
hand vertical to ground
5 sets of 10 27.5lbs

I had to leave it at that I had to get my daughter out of the daycare. Todays workout felt great

HOME
ICE

AdrianLarsen
04-01-2010, 09:01 PM
Back day
Nelsons

Front pull downs
90lbs
3x10

T bar row
4plates
3x3x3 three different hand positions for 3 reps each

Dumbell rows
85lbsx1x5
105lbsx1x5
120lbsx1x5

reverse grip lat pulls
150lbs3x5

dumbell rear delts
35lbs 3x10

rear delt machine
3x10 80lbs

shrugs
225lbs 3x15

low back band snaps
3x5

HOME

george okunev
04-04-2010, 10:26 PM
Thanks for your log Adrian. It will be great to follow your progress and seccuess. Hope all injuries heal fast.

AdrianLarsen
04-07-2010, 04:20 PM
Thanks for your log Adrian. It will be great to follow your progress and seccuess. Hope all injuries heal fast.



Thanks stud. That means alot.

AdrianLarsen
04-07-2010, 04:23 PM
ME day (but not really)

I have a really sore right wrist. I had it checked out and i just have to take it easy for two weeks

Bench
135lbs 30reps 8 sets

Machine flies
180lbs 15 reps 5 sets

kettle ball swings
only a couple right grip is shot need to let heal I will take the rest of the week off and see how I feel this nexy wednesday.

AdrianLarsen
04-14-2010, 08:52 PM
So I have taken the last 6 days off to rest my wrist it never really got better. I have x-rays coming friday. However i still did a little ME benching.

Bench
135x30x2
225x10x2
315x10x3 starting to hurt call it for pressing

Front raises
30x10x5

side raises
25x12x3

light flies
170lbsx15x3

rear delt machine
80lbsx12x3

lots of ice

Brian Hopper
04-15-2010, 08:05 AM
Nice Training!!!!

AdrianLarsen
04-17-2010, 07:46 AM
Thanks stud. This wrist thing has really hindered my progress. However, had xrays done yesterday and they are negitive so just a bad sprain. Should be able to go 85 percent next week and 100 the following so I am back on track. THanks again bro

AdrianLarsen
04-21-2010, 09:54 PM
ME Bench

Today is the first training day in a few weeks no pain in wrist so I wont go over board just feel it out and push it a little.

Normal Warmup
Little cuff and grip work

Bench
135x30
225x20
315x10x2
405x5x2
Starting to get a little pain in wrist but not much so I will call it for pressing there

Seated machine shoulder press
315x12x3

Front raises
30x10x3

Kennellys
45x8x3

ICE
HOME

Travis Bell
04-22-2010, 10:04 AM
Adrian, how do you wrap your wrists?

Often times guys don't wrap high enough. you want to wrap high and tight enough that the nerve in between your thumb and index finger almost feels pinched.

AdrianLarsen
04-23-2010, 01:57 PM
Adrian, how do you wrap your wrists?

Often times guys don't wrap high enough. you want to wrap high and tight enough that the nerve in between your thumb and index finger almost feels pinched.

I wrap fairly high and tight. I dont think my wrist injury was lifting related I think I just screwed it up at work. I havnt had to much problems over the last 4 days or so. I think I will be able to go 100% next week. Thanks tho for the advice bro

AdrianLarsen
04-23-2010, 02:00 PM
Back day

Lat pull downs
210x12x3

Front pull downs
95x30x3

Hammer Curls (Injury Prevention)
30x10x5

Grip work

Shrugs
135x12x3 long pauses at top

rear delts
80x10x3


HOME

AdrianLarsen
04-24-2010, 08:04 AM
Free day just going to run through 5 tricep exercises quickly no rest and do some cardio

Warmup

Grip

JM Presses
Tricep Hammers
Over Head Dumbell Presses
Band Overhead Ext
Band presses

5 sets of each

Cardio

HOME

AdrianLarsen
04-25-2010, 07:16 AM
I will begin doing some cardio early mornings that I work. My current work schedule is a little crazy I work Sat, Sun, Mon 6am to 6pm and everyother Tuesday 6-2 so I dont get a lot of time with the family, gym or rest on my work week. However I am going to start doing cardio and some light areas I would like to work on during my week.

Low Intensity Cardio

Little sore in shoulders after ME day so I am going to lift light shoulders just to get some blood flow.

Front shoulder raises
20lbsx30x5

Side raises
20lbsx25x5

AdrianLarsen
04-28-2010, 09:56 PM
ME bench

Normal warmup
Bench
135x30
225x10
315x10
405x1
shirted single ply 4brd
585x5
675x5
765x1

Full range raw rep out
315x26 with pauses
225x33

Dumbell press
135x12
145x10
165x5
180x5

JMpresses
dumbells
65x10x3

hammer tris
40x10x3

tricep ext
225x12x3

Dip burn out
23

Home
Ice

AdrianLarsen
05-02-2010, 03:22 PM
Back, Shoulders and light DE day

Normal warmup
Light Cuff work and grip work

Bench
135 3different grips sets of 3

Add Green band
3x3x3

Shoulder press lockout free weights only close grip long pause

225x5x5

Front shoulder raises
30x10x5

Rear delt machine
90x12x3

T-bar lat pull downs
200x8x3

Cable flies low to high
70x12x3

Bent over dumbell rows
85x15x3

kennellys
40x10x3

hammer curls
30x20x3

shrugs
90x20x3

kettle ball swings
30x5x3

ICE
Home

AdrianLarsen
05-13-2010, 09:47 AM
So it has been a crazy week or so I havnt had a day off from work in 8 days and have more to go. I had a death in the family and I have been sick for 6 days. SO not in the mood for a ME day but here it is

Normal warmup

Bench
135x10
225x10
315x1
Shirted up due to pain in left shoulder
405x5
605x1

Just not having a good day so going to work some acc

Dumbell press
150x10x3

Tricep Band ext
3sets of 5

Tricep pushdowns
150x20x3

Rope pushdowns
190x15x3

ICE
HOME

AdrianLarsen
05-23-2010, 07:27 AM
ME Bench

Normal warmup

bench
135x20
225x10
315x10
405x5 a little pain in left shoulder not to bad tho

Shirted up single ply katana
495x5 3brd
585x5 3brd
675x1 2brd
695x1 2brd

Rack lockouts with bands
135plus green bands
3setsx5 with long pause at top

Incline machine with green bands
135plus green bands
3setsx20

Tricep circuit


HOME

AdrianLarsen
05-23-2010, 07:29 AM
Shoulder

Seated shoulder press
225x10
315x10
405x5
495x5
590x3

Front raises
40x3x10

rear delts
145x3x10

grip work

AdrianLarsen
05-29-2010, 08:50 AM
ME Bench

I wont be able to do another workout this week do to work. SO better make this a good one

Normal warmup

Bench

135x20
225x10
315x10
405x5
shirted up single ply Titan Katana
495x5 3brd
585x5 3brd
675x3 2brd
715x1 2brd
735x1 2brd
765x1x2 2brd felt good no problems with speed or lock out

dumbell press for reps
135x15
135x21

Rack lockout
blue bands choked
135x5x3 long pause at top

Tates
65x8
90x8

band stretches

ICE
HOME

AdrianLarsen
06-06-2010, 09:20 AM
Quick run thru shoulders


Front raises

Side raises

Rear delt on peck deck

Band snatches

kettle ball swings


ICE

HOME

AdrianLarsen
06-06-2010, 09:23 AM
ME Bench

Lite grip work

Normal Warmup

135x30
225x10
315x10
405x5
shirt up single ply katana size 56

495x5 on 3brd
585x3 3brd
645x3 2brd
695x1 2brd
745x1 1brd
765x1 1brd


Dumbell presses
100's x15
130's x 21
170's x 8
200's x 1

Home

AdrianLarsen
06-06-2010, 09:26 AM
Seems silly to do this but I went to workout with another team today and it was there ME bench day so I thought I would just do some lite work but it turned into a PR

Normal warmup
135x30
225x10
315x10
405x5 Here is where I was sopposed to stop but couldnt

495x3
545x1
585x1 raw full range PR

Lite cable crossovers

Skull crushers

Incline close grip bench

Tricep ext

HOME

Not much of a light day but it was fun training with a new team and seeing what they do I had a great time and learned a few things.

AdrianLarsen
06-15-2010, 03:07 PM
Max effort Bench

Normal Warmup

135x30
225x10
315x10
405x1
Shirted up
585x5 on three brd
675x3
745x1
805x1
805x1
765x3

Tates
110's x3x6

Tricep ext
220x15x3

dips
one set of 19


ice
home

Supplements for the day

Nitrean pre and post workout
Fish oil 3x a day

AdrianLarsen
06-15-2010, 03:13 PM
Dynamic Bench

Normal warmup

135 plus two doubled up purple bands

12 sets of three with three different grips close med wide

Kennellys with 35lbs kettleballs
3x10

Trcep overheads with bands great stretch
3 sets of 12

Sledge hammer to tire
3x12

sled pull with 100lbs

home
ice

AdrianLarsen
06-20-2010, 09:44 AM
ME Bench


Normal warmup
135x30
225x10
315x10
405x1
Shirted up to single ply katana size 56 working off of a two brd today
495x3
585x3
625x1
675x1
765x1
805x1
835x1
765x1

Tates
60's for 4 sets of 20 reps

Tricep externsions

Kenelly stretches

Ice
Home


Supps for the day

Nitrean
Fish oil

AdrianLarsen
06-25-2010, 08:00 AM
Max effort bench

Normal warmup

Bench
135x30
225x10
315x10
405x5
shirted up single ply Katana
495x3 three brd
585x3 two brd
675x1 two brd
765x1 1brd
815x1 1brd
815x1 1brd
815x1 1brd
815x1 1brd

225x40 burn out set

close grip incline lockouts
225x3x15

Band kennellys
3x15

Rear delts with bands
3x12

Tricep work


ICE HOME


ALN Supps

Nitrean
Fish oil

AdrianLarsen
06-28-2010, 10:10 AM
Just ran through quick shoulder workout every set was to failure


Dumbell front raises

Dumbell side raises

Shrugs

Rear delts with bands

grip work

seated shoulder press just lock out



HOME

AdrianLarsen
07-05-2010, 10:03 AM
Max Effort Bench

Normal warmup

Bench
135x30
225x10
315x10
405x5
405x5
405x5
405x5

NO shirtn up today



Incline lockout for reps
285x15
285x15
285x30
285x15

Tricep pushdowns

HOME
ICE


ALN SUPPS
Nitrean
Fishoil

AdrianLarsen
07-05-2010, 10:07 AM
DE BENCH

Normal warmup

Straight band tension only and 3 reps with three different grips close, med, wide with no rest.

small bandsx3x3
X2 small bands 3x3
X2 small bands X1 black bands 3x3

clear bands 225lbs striaght weight
one set 38 reps

135lbs bar weight and 35lbs kettle bells hanging by mini bands
3sets of 5


Lat pulls
3x12

Band pulls
3x15

Pull ups
3x5

Shrugs
3x30

ICE
HOME

ALN SUPPS
Nitrean
Fish oil
ETS
Creatine Caps

AdrianLarsen
07-14-2010, 08:41 PM
Max eFFORT

LAST DAY UNTIL MEET

NORMAL WARMUP

135X30
225X10
225X10
315X10
405X5
495X1
SHIRT UP SINGLE PLY KATANA

585X3 4BRD
675X3 2BRD
745X1 1BRD
775X1 FULL
805X1 FULL
805X1 FULL
805X1 FULL

TRICEP AND REAR DELT WORK

TATE AND JM DUMBELL PRESS

FLOOR DUMBELL PRESSES


HOME
ICE

ALN SUPPS

NITREAN

FISH OIL

CREATINE CAPS

ETS

AdrianLarsen
08-10-2010, 03:36 PM
I weighed in just fine about 268lbs

Now this meet started off messed up first my wrist wraps were taken or stolen so i had to borrow some. Also my training belt was not allowed do to width so I was a little flusttered. Then during warmup I felt strong as hell so I lowered my opener thinking I could touch a little lighter weight to make sure I get in.

opner 755lbs MISS I shrugged my shoulders as I brought the weight down and injured my shoulder all the rest of my attempts were at 779lbs and I just couldnt get it up due to my shoulder aching. Well Ill get it next time.

AdrianLarsen
08-10-2010, 03:39 PM
Had a couple weeks off to heal shoulder and I had my wisdom teeth pulled.

Max effort day

Normal warmup

Bench with bands work up to heavy three reps

Back work

rear delt work

AdrianLarsen
08-10-2010, 03:40 PM
Modified DE work


Shoulders

tricep work

AdrianLarsen
08-15-2010, 02:23 PM
So I thought my shoulder is getting better so I thought I would lift Raw in the APF meet here in Portland, I opened up with 475 and had no problem Then I went 515 and when I brought the bar down I felt a little pain in my shoulder I missed the lift then I went 515 again and then my shoulder really hurt I narrowed my grip to help with the pain but no luck still missed it. I have really taken a few steps back with my raw benching I will get it back up tho I will take another week off and then start some rehab..


Sorry for the bad lifts.

AdrianLarsen
08-19-2010, 10:19 AM
ME Bench

normal warmup

bench
135x20
225x20
315x10
405x5
495x1
All were full range raw

Incline bench
315x5x2
315x7

Front shoulder raises
40x12x3


home

ice

ALN SUPPS
Nitrean
Fish oil
ETS
Creatine Caps

AdrianLarsen
08-21-2010, 09:18 AM
Normal warmup

Lockout bench with 100lbs of chains
135x12
225x12
315x6
405x3x5 close grip

Dumbell presses speed to burnout
100lbsx 25x3

Pushdowns
3x12

rear delt machine
3x8

low pull machine
3x10

home
ice

ALN SUPPS
Nitrean
Fish oil
ETS
Creatine Caps

AdrianLarsen
08-26-2010, 11:19 AM
Max effort

Normal warmup

Bench
135x30
225x10
315x10
405x5
495x1

all full range and raw

Light rear delts.

the rest of the session I was coaching some people through there training. We have a couple people that are new and just begining to work in a shirt. Took a lot of my time.,


Home
Ice

ALN SUpps
Fish oil
Nitrean
Creatine caps

AdrianLarsen
08-29-2010, 09:16 AM
MODIFIED DE day

Normal Warmup

Bench
135x30x3
225x10
225x3x10 close grip explosion presses

Hammer curls
30x10x3

Dumbell front shoulder raises
40x10x3

Rear delts
110x10x3

Upper pull cable cross over
40x10x3


Home
Ice

ALN SUPPS
NITREAN
FISH OIL
CREATINE CAP

AdrianLarsen
09-05-2010, 09:44 AM
ME Day

Nelsons

Normal warmup

Bench
135x30
225x10
315x10
405x5
495x0 failed going full range raw. Shoulder still causing a little pain no explosion off the bottom

Kennelly rollbacks10x3

Tates 10x3

tricep hammer dumbells 10x3

Tricep pushdowns 10x3


HOME
ICE

AdrianLarsen
09-05-2010, 09:48 AM
Back shoulder day

Seated machine shoulder raises
25x3


Front rasies
10x3

Side raises
10x3

Rear delt machine
10x3
15x1

grip work

Bent over dumbell rows
8x3

Hammer curls
10x3

Straight arm pull downs
10x3

shrugs
30x3

HOME
ICE


ALN SUPPS

Fish oil
Opticen
Nitrean
ETS
Creatine Caps

AdrianLarsen
09-10-2010, 05:36 PM
Max Effort

Normal Warmup

Bench
135x30
225x10
315x10
405x5
shirt up single ply katana going to 2brd
495x5
625x3
695x3
725x2

Tricep ext
3x12
2x15

Tricep Over head ext with kettlebells
3x8
1x4


Home
Ice

ALN SUPPS

Fish oil
Opticen
Nitrean
ETS
Creatine Caps

AdrianLarsen
09-10-2010, 05:38 PM
Back shoulders

Seated shoulder press
1x30
2x15
1x10

Front raises
3x10

Side raises
3x10

rear delt machine
3x15

Lat pull downs
3x10

Standing straight arm pull downs
3x25

Shrugs
1x25
2x30
1x15

Hammer curls
3x15

side curls
3x12

Home
Ice


ALN SUPPS

Fish oil
Opticen
Nitrean
ETS
Creatine Caps

AdrianLarsen
09-12-2010, 04:19 PM
Modified DE DAY WITH TRIS

warmup

bench
135x30
225x3x10 all 10 sets were speed

Incline press
225x20
315x20
405x15
405x13

Flies
3x10

Kennellys
3x8

Tates
3x12

Reverse one handed tricep ext
4x8

Ice
Home

AdrianLarsen
09-26-2010, 08:29 AM
ME Bench day


Normal warmup
135x30
225x10
315x10
405x2
495x1
shirted up
585x5 2brd
675x3 1brd
715x1 full range x2

Straight bar overhead Kennellys
3x12

Kettle bell shoulder presses
3x10

Kettle bell tricep
3x10

Shoulder press
1x30

one minute session hitting tire with sledge hammer



ICE
HOME

AdrianLarsen
09-26-2010, 08:32 AM
MAx Effort bench

Going raw today

bench
135x30
225x10
315x10
405x5
495x2
3brd added
525x3
605x1

Incline press
315x10x3

shoulder press
405x3x5

Front shoulder raises while laying on incline bench
35x8x3

JM Presses
3x10

tricep hammer
3x10

Dips
1x28


ICE
HOME

AdrianLarsen
09-26-2010, 08:33 AM
Grip work

T-bar lat pulls
3x10

seated low to high pulls
3x10

rear delts
3x10

shrugs dumbells
3x30

Hammer Curls
3x8

ice
home

AdrianLarsen
10-04-2010, 01:29 PM
Max Effort Bench

Grip/ Normal Warmup

Bench
135x30
225x10
315x10
405x5
495x3
3brd
585x2x3

Incline bench
315x8x3

Front shoulder raises
3x10

Seated shoulder presses
3x3

Tricep pushdowns
3x12

Rear delts
3x18

ICE
HOME

ALN SUPPS

Nitrean
Opticen
Creatine CAPs
ETS
Fish oil

AdrianLarsen
10-04-2010, 01:32 PM
DE day

Bench
no weights just bands

Purple 3x5

purple/green 3x5

blue/green 3x5

Kettle bell presses
3x8

Tricep overhead kettlebells
3x6

Overhead presses with tire
3x30

3 one minute sessions sledge hammer hitting tire.

sled drag

ICE
HOME

ALN Supps
Nitrean
Opticean
Fish Oil
Creatine Caps
ETS

ScottYard
10-06-2010, 05:45 PM
great raw work.

AdrianLarsen
10-07-2010, 07:13 AM
great raw work.



Thank you sir.

AdrianLarsen
10-18-2010, 12:45 PM
So I just took a week off. Only because I had a busy week at work. Now this really worked out for me I came back strong.

ME Bench

Normal warmup

Bench
135x30
225x10
315x10
405x5
495x2
525x1
555x1
605x2 2brd
all raw work

Incline dumbell bench
100x10
130x5
180x1/2

Tricep burnouts


ICE
HOME

ALN SUPPS
Nitrean
Opticean
Fish oil
ETS
Nitor

AdrianLarsen
10-18-2010, 12:46 PM
DE DAY

AT EPC

Normal Warmup

bench
135x10x5
add two thin bands
5 sets of three different grips three reps

shoulder presses

front shoulder raises with kettlebells

sledge hammer to tire for timed sets


ICE
HOME

ALN SUPPS
Nitrean
Opticean
Fish oil
ETS
Nitor

AdrianLarsen
10-26-2010, 11:33 AM
Max Effort

Very bad day not sure what happened but shoulder really sore so I didnt push it.

Normal Warmup

Bench
135x30
225x10
315x10
405x1 really sore
405x2 really really sore so called it moved on

Front delt raises

Rear Delts

Band stretches

ICE
HOME

ALN SUPPS
Nitrean
Opticean
Fish oil
ETS
Nitor

AdrianLarsen
10-26-2010, 11:35 AM
Doing back today because of bad ME day on Thursday

Lat Pulls

Bent over rows

Low cable cross overs

Shrugs

Front and side shoulder raises

rear delts

Light Knee ext ( sore right knee for last 3 weeks trying to work through it)


ICE
HOME

ALN SUPPS
Nitrean
Opticean
Fish oil
ETS
Nitor

AdrianLarsen
11-10-2010, 10:37 PM
Still resting had new baby on 10-30-10 trying to keep up on sleep. I will be competing in the Vics Powerhouse comp this weekend in Newport. Will post after comp. This is a raw bench plan on opening at 500 then 535 and hope to hit comp pr 560

AdrianLarsen
11-17-2010, 07:37 AM
Comp

Opeaner changed to 473 little pain in left shoulder and forearm during warmup

Opeaner 473 got it
2nd- 507 got it
3rd- 540 missed

AdrianLarsen
11-19-2010, 09:24 AM
Max Effort

Normal Warmup

Bench
135x30
225x10
315x10
405x1
shirted up single ply katana
495x5 3brd
585x3 3brd
665x3 3brd

Front shoulder raises dumbells
40lbsx3x10

Incline machine
315x18
315x17
405x13

Kennellys
55lbsx3x8

JM
55lbsx3x8

Tri hammers
55lbsx3x10


Home
Ice

ALN Supps
Nitrean
OPticean
Creatine Caps
Fish oil
ETS
Nitor

AdrianLarsen
11-23-2010, 10:58 AM
DE day

Speed benching
green bands for warmup

Green and Blue
8sets of 5 of two brd of foam

3 sets of 10 of two brd

JM Presses

Kettlebell Tris (Kennellys)

Hammers

Front shoulder raises

Band tri stretch


ICE
HOME

ALN SUPPS

NITREAN
OPTICEAN
FISH OIL
ETS

ThomasG
11-23-2010, 11:01 AM
What are Kennelly's?

AdrianLarsen
11-26-2010, 08:22 AM
What are Kennelly's?



You may have a different name for them but this is what Kennellys are! http://www.youtube.com/user/bps72#p/u/51/fDiZFIOlN6w

AdrianLarsen
11-26-2010, 08:24 AM
Thanksgiving Back and shoulder day

Lat pulls

Low to High Pulls

Rows

Shoulder press machine

front raises working from 25lbs db's to 60's doing 5 reps each jumping 5lbs each set

rear delts

shrugs


ALN Supps
Nitrean
Fish Oil
Creatine caps

AdrianLarsen
12-14-2010, 08:18 AM
Man I have been super busy with putting together the charity event I had to miss a couple training sessions.

MAx effort

bench
Normal warmup
135x30
225x10
315x10
405x5
495x5
shirt up single ply katana
585x3 3brd
675x3 3brd
795x1 2brdx2

Tricep work

Rear delt work

ALN SUPPS

Fishoil
Nitrean
Opticean
Creatine caps
ETS

AdrianLarsen
12-14-2010, 08:32 AM
Charity Event

this event went awesome. We ran a strongman comp and a bench press at the same time. We raised over 3,000 bucks for the Doernbecher Childrens Hospital.

AdrianLarsen
12-23-2010, 11:03 AM
Max effort bench

Normal warmup

bench 135x30
225x10
315x10
405x5
495x3
shirt up single ply katana
3brd
605x3
675x3
745x1 out of the groove full range

reverse bands raw benching
445lbs with mini bands
3 sets of 12

front rasies with kettle bells

rear delts with bands

kennellys

home
ice

aln supps
nitrean
opticean
creatine caps
fish oil
ets

AdrianLarsen
12-23-2010, 11:08 AM
Back and speed bench


Speed bench with bands
3x3x3 3 different hand grip close med wide 3 reps and 3 sets with each


Reverse hyper

Seated pulls

pullups

bent over rows

shrugs


home
ice

aln supps
nitrean
fish oil

AdrianLarsen
01-02-2011, 09:33 AM
I took the week of christmas off. Only doing Cardio preparing for Christmas dinner which I ate way to much.

AdrianLarsen
01-02-2011, 09:46 AM
ME workout. ( Just to be noted half of my team failed to show up )

Normal warmup

135x30
225x10
315x10
405x5
495x2
shirt up single ply katana
585x5
685x3
785x1

Raw
565x1
335x15

Gym closed due to new yr

AdrianLarsen
01-02-2011, 09:47 AM
Back shoulder

warmup

Shoulder press


front / side raises

hammer curls

tricep pushdowns

rear delt machine

low to high pull

shrugs


Ice
home

AdrianLarsen
01-11-2011, 10:18 AM
Max Eff bench

Normal warmup

Bench
135x30
225x10
315x10
405x5 long pauses
495x1
shirted up single ply katana
675x1 3brd and 1 off a 2brd
700x2 1brd
740x2x1brd
765x1 full range

Overhead tris w/ bands
3x8

Kettle bell Tates
3x5

Tris ext with bands
3x12

Tri hammers with kettlebells
3x10

Ice
Home

ALN supps
Opticean
Nitrean
Fish Oil

AdrianLarsen
01-11-2011, 10:20 AM
Back Shoulders

Lat pulls
3x10

Bent over rows
3x6

Pull ups with olympic rings
3x7

Front raises with Kettlebells and bands
6x8

Shoulder presses with bands
4x6

Ice Home

ALN Supps
Nitrean
Opitcen
Fish Oil

AdrianLarsen
02-01-2011, 02:53 PM
LA Fit expo
Opened at 716lbs and missed it all three times just an off day. Back to the training

Brian Hopper
02-01-2011, 03:40 PM
That sucks bro, I guess its time to get ready for the next.

AdrianLarsen
02-08-2011, 08:39 AM
that sucks bro, i guess its time to get ready for the next.

yes sir

AdrianLarsen
02-08-2011, 08:41 AM
ME TRaining but I am sick

I worked up to my 3 rep max full range raw with band tension

That was it gym was cold and I was coughing. BAD BAD BAD.


ALN SUpps

BCAA
Nitrean
Opticean
Multi Plus

AdrianLarsen
02-08-2011, 08:42 AM
I am taking the rest of the week off to rest and try and get better. I hate being sick. I will train again on 02-09-11

AdrianLarsen
02-13-2011, 12:36 PM
Max Effort bench

Normal warmup

Just benching today still sick but cant take another week off

135x30
225x15
315x10
405x5
added mini bands doubled up
455x3
475x2
475x3 1brd
475x3 2brd

DONE

ALN SUpps
BCAA
Opticean
Nitrean
Fish oil
Multi Plus

AdrianLarsen
02-13-2011, 12:38 PM
Shoulder back day

Standing overhead kettle bell presses


Front rasies

Rear delts with bands

Lat pulls

Bent over pulls with bands

lock out shoulder press

pull ups on olympic rings

hammer curls


ALN Supps
Opticean
Nitrean
Fish Oil
BCAA
Multi Plus

AdrianLarsen
02-13-2011, 12:39 PM
DE Bench

Bench 135 plus 100lbs chains
3x5x3 different hand grips

Tates using kettle bells

Kennelly using Kettle bells

Tricep Hammer presses using Kettle bells

AdrianLarsen
02-24-2011, 07:48 AM
Max Eff bench

Normal warmup

135x30
225x10
315x10
405x5
455x5
added mini bands
495x1x3

Rear delts

Tricep hammers

Kennellys

Home
Ice


ALN SUPPS
Opticean
BCAA
Fish Oil
Multi-Plus

AdrianLarsen
02-24-2011, 07:50 AM
DE bench

Working with straight weight today

135x35
225x25
315x15
315x3x5
Fast reps


Front raises

Shoulder lockouts

grip work

AdrianLarsen
02-24-2011, 07:51 AM
Max Bench

Normal Warmup

Felt pain in left shoulder so I shut it down after warming up

135x30
225x10
315x5
405x5 sore sore sore


ALN Supps
Fish oil
Opticean
Multi Plus
BCAA

AdrianLarsen
02-28-2011, 10:40 AM
Dynamic

Warmup

Bench
mini bands and blue bands choked
6 sets of 10 3 different hand grips

Shoulder press lockout minibands
6x30

rear delts with bands
6x8

Kennellys with kettlebells

Tates with kettlebells

Tricep hammers with kettlebells


HOME
ICE

ALN Supps
Fish Oil
BCAA
Opticean
Multi Plus

AdrianLarsen
03-08-2011, 01:07 PM
max effort bench

Bench
135x30
225x10
315x10
405x5
495x1

shirted up katana single ply
655x1
685x1
700x1

Raw work
405 with mini bands on
No rest
one rep full range one rep 1brd one rep 2brd and repped out on a 3brd

Kettle bells hammer and JM presses

Kennellys with bands

Pull ups on olympic rings

DONE

ALN SUPPS
Fish Oil
BCAA
Multi plus
Opticean

AdrianLarsen
03-15-2011, 08:47 AM
BAck


Pullups on Olympic rings

Lat pulls

Bent over pulls

Kettle bell front raises

Rear delts with bands

Grip work


HOME
ICE

ALN Supps
ETS
MULTI PLUS
OPTICEAN
NITREAN
CREATINE

AdrianLarsen
03-22-2011, 11:23 AM
Max Effort Bench

Normal Warmup
135x30
225x10
315x10
405x5
Called it there. Had to help out a team member getting used to a shirt for a comp in 4 days

Pullups

Bands tricep push downs

ICE
HOME


ALN SUPPS
Nitrean
Opticean
BCAA
Fish Oil
Multi-Plus

AdrianLarsen
03-22-2011, 11:24 AM
Took a week off to heal up a little


Back day

Lat Pulls

Bent over rows

Low to high pulls

Rear delts

Front raises

Side Raises

Shrugs


HOME
ICE


ALN SUPPS
Opticean
Nitrean
Fish Oil
Multi-Plus
BCAA
Results

AdrianLarsen
04-14-2011, 05:14 PM
Max bench

Normal warmup

bench
135x30
225x10
315x10
405x8
495x3
titan ram
585x5
585x5

rack shoulder lock outs
blue bands
3x15

front raises


HOME
ICE

ALN SUPPS
NITREAN
OPTICEAN
BCAA
MULTI PLUS
FISH OIL
RESULTS

AdrianLarsen
04-20-2011, 09:53 PM
Max Effort

Normal warmup

bench
135x30
225x15
315x10
405x5
455x6
495x3
545x2
600x0 missed couldnt power off chest

Lock out shoulder press

football bar

rear delt work

front delt work

kennellys

ALN Supps
Multi plus
nitrean
opticean
fish oil
bcaa
results

AdrianLarsen
05-15-2011, 01:09 PM
APA meet
raw
opener 500 good lift
2nd 545miss
3rd 545 miss

changed grip and it didnt workout for me

AdrianLarsen
05-15-2011, 01:10 PM
Max bench

normal warmup
bench
135x20
225x10
315x10
405x5 shirt up
545x3 2brd
655x3 2brd

home ice

AdrianLarsen
05-15-2011, 01:12 PM
DE bench

bench with kettlebells hanging with bands

3sets of 20

front raises

rear delts

hammer curls

lat work

bent over rows

thruster burnouts

AdrianLarsen
05-22-2011, 01:33 PM
Max bench

shirted up
single ply 2 brd
605x3
655x3
700x3

football bar 150 reps at 135lbs changing grip every 50 reps 5min rest inbetween grips

tricep work

AdrianLarsen
05-22-2011, 01:34 PM
DE

Bench with med and mini bands 5 sets of 20 reps

dumbell incline pres sets of 15 reps 110lbs

rear delt work

front raises

kettle bell swings

AdrianLarsen
06-02-2011, 09:31 PM
DE DAY WITH GPP

Speed bench revefrse grip 30 reps 225lbs 7 sets

Shoulder press lockouts with kettlebells and bands 4 sets of 15
Shrugs 400lbs 4 sets of 20
Rear delt 3x8
pullups 4x8

Cuff work
tricep strecthes
rope swing
kettlebell presses

ice home

aln supps
Multi plus
Opticean
Nitrean
Results
Fish oil
BCAA

AdrianLarsen
06-02-2011, 09:41 PM
Training at 101 Fitness in Lincoln City

Had bad day stayed up to late the night before

bench
single ply 2brd
625 x2
675x1
675x0

had trouble with lift off and getting set up

Front raises
kennellys
tates
hammer tris

ice home

ALN Supps
Multi Plus
Bcaa
Opticean

AdrianLarsen
06-07-2011, 12:37 PM
Had a tough time getting going today. Speed and GPP day

Football bar bench each hand grip with 145lbs of weight 50 reps each grip

Thurster mini bands 50 reps 10 sets

seated shoulder lock out band tension 5 sets of 5

front delt and rear delt work

Kettle bell presses

ICE
HOME

ALN SUPPS
Multi plus
Opticean
BCAA

larsen540
06-24-2011, 02:45 PM
Opener 655 good
2nd 720 missed
3rd 720 missed

larsen540
06-24-2011, 02:46 PM
ME training

Bench
135x10
225x10
315x5
405x5
shirt up SP katana
585x3
655x3
three brd
715x3

Tricep circuit

Incline bench with bands sets of 20

larsen540
06-25-2011, 10:48 PM
DE Day


Bench

Fat bar withkettlebells
5x5


Lockouts 495lbs 5x5

Rear and front delt work

larsen540
07-02-2011, 10:52 AM
I have a minor tissue infection in my thigh and will be out of the gym until 7-8-11 I think I may make it in before if it starts to feel better right now it is hard to walk

larsen540
07-07-2011, 08:56 AM
Max Effort
Bench
Normal Warmup

135x10
225x10
315x10
405x1
515x1
shirt up
605 3brd 2 reps
715x2 2brd
805x2 2brd
835 miss 2brd

rear delt work front delt work

larsen540
07-10-2011, 09:20 PM
DE

Bench
135x30
225x10
315x3x5
405x21 Ram
405x20 Ram

Rolling Tricep Thunder

Dumbell tates

Dumbell Floorpresses

Pull ups

Prowler

Pushdowns with bands

larsen540
07-15-2011, 06:08 PM
Max Effort bench 7-13-11

Normal Warmup
135x30
225x10
315x10
shirt up save a shoulder
585x3 3brd
655x3 2brd
725x1 1brd
795x0 full range x2

Put ram on 585 x 5

Floor press with dumbells
120x15
120x25

TATES 50LBS X8X2

HAMMERS 50LBS 3X2

TRICEP PUSHDOWNS WITH BANDS

SLED PULL TRICEP EXTENSION 400FEET

larsen540
07-17-2011, 03:10 PM
07-16-11
DE Day

Bench
Using Fat bar with 90lbs and roughly 120lbs of hanging kettlebells

6 sets of 3 reps long pause at top after each rep

Lock out work
485lbs 4 sets of 5 reps

Rear delt work with bands

Front raises

cuff work

larsen540
07-21-2011, 09:50 AM
07-20-11

Max Effort bench
My shirt is in the shop so worked up to a heavy set of 10 raw then with the ram

135x30
225x10
315x10
425x5
455x10
use ram
475x10

floor presses dumbells
200lbs x almost 3
200lbs with ram almost 8

tates with 100lbs 2x8

hammers 50lbs 2x3

kennellys with bands 3x12

Ice
Home

larsen540
07-24-2011, 09:40 AM
Great DE day in the gym bright and early start

Went very light today I have a huge problem with pushing to hard on DE days So I backed off a little as far as benching goes

Bench
Football bar with 2mini bands 9 sets 15 3 different grips

Bench with hanging kettlebells
3x10x3 different grips


seated lockout shoulder presses
green bands choked
5x3

Bent over rows
3x8

Front raises
6x10

Side raises
6x10

Shrugs
3x30

Incline front raises with chains
6x8

Rear delts
3x6

Pullups
3x7

Ice
Home

J L S
07-24-2011, 09:57 AM
strong benching for sure!

larsen540
08-02-2011, 05:27 PM
strong benching for sure!



Thank you sir

larsen540
08-02-2011, 05:29 PM
Benching with sling shot

warmup

315x44 reps with sling shot.

Seated pulls

Bent over rows

shrugs

cuff work

rear delts


home
ice

larsen540
08-12-2011, 07:59 AM
Training with sling shot to win challenge

Worked up to 315lbs

work set 47 reps with sling shot at 315lbs

Rear and front delt work

larsen540
08-12-2011, 08:01 AM
Last chance at sling shot

315lbs 51times
Mark Bell only counted 49 said a couple of reps were not locked out I came in 2nd place behind Allen Baria. Good job Allen your a stud

Light shirted benching
worked up to 675

larsen540
08-12-2011, 08:02 AM
resting comp this coming up saturday everything feels good helped team with their workouts had fun now lets see what happens saturday

larsen540
08-27-2011, 06:50 PM
Raw bench training

normal warmup
315x10
405x5
475x3
495x3
525x2

FELT GOOD LITTLE TOUGH OFF THE CHEST

REAR DELT WORK

larsen540
08-27-2011, 06:52 PM
DE BENCHING

FLOOR PRESSES WITH BANDS LIGHT HIGH REPS
225LBS PLUS MINIS FOR 3SETS OF 30 REPS


INCLINE DUMBELL PRESSES
70LBS 30 REPS 3 SETS

TATES
70LBS 3SETS OF 5

TRICEP CIRCUIT

ICE
HOME

larsen540
09-18-2011, 03:12 PM
ME bench

Normal Warmup

Bench
135x30
225x10
315x10
405x5
495x3

shirt up sp katana
605x3 3brd
700x2 2brd
785x1 1brd

Rear delt / GPP work

larsen540
10-01-2011, 08:45 PM
Opener 650 easy

new shirt put on single ply

2nd 771lbs - bad lift off and got out of the groove about 1/2 inch from my chest

3rd 771 somone in the crowd said take it so the head ref made the mistake of having the spotters take just a mistake

larsen540
10-01-2011, 08:47 PM
Speed day

Bench with orange and mini bands

10 sets of 5 reps

Kenellys with bands

front raises

tricep circuit

ICE
HOME

larsen540
10-14-2011, 09:14 AM
Max Bench

Training for WABDL worlds first week of Nov

Normal warmup

Shirted bench
675x5 3brd
765x2 3brd
805x1 3brd

Little pain in right shoulder guna call it there

larsen540
10-14-2011, 09:15 AM
Strep throat no lifting

larsen540
10-14-2011, 09:16 AM
Max bench

everything is to a 2brd today

605x5
705x3
745x3
745x3

Shoulder press

Front raises

side raises

rear delt work

larsen540
10-23-2011, 09:04 AM
Max bench

Normal warmup

Shirted up single ply super katana

605 2brd 5 reps
705 1 brd 3 reps
745 1 brd 1 rep
805 1brd miss

Rear and front delt work

larsen540
11-15-2011, 09:46 PM
Didnt go as planned I didnt cut weight properly and shirt didnt fit correctly. First day I bombed out. HORRIBLE>

Second day I opened at 680 no problem went to 740 and missed. All in all this was a good learning for me. I got to spend some time with ken anderson who is a great friend and Mike Womack which I learned alot from for sure. Next up is about 5 weeks out APA West Coast Open. I am ready for thanksgiving

larsen540
11-15-2011, 09:48 PM
Max effort


Floor presses
135x25
225x25
315x10
405x5
added mini bands for resistance
405x5x3

Tricep circuit

Pull up on olympic rings.

larsen540
11-15-2011, 09:49 PM
DE Work

I am a little sore from the ME day so I am not going to bench I worked on cuff issues and killed tris.

larsen540
12-18-2011, 05:43 PM
Since my WABDL meet I have had a sore shoulder. So I have come to the conclussion I will take it easy through December. Which this is hard for me but needs to be done.

Bench-

135x10
225x10
315x10

Pull ups
3x15

Tates
Tricep EXT
BAttle rope

larsen540
12-18-2011, 05:44 PM
Shoulder feeling a little better but still taking it easy

Rehab shoulder work

Reverse band bench
worked up to 605 with green bands for a triple

Lat pulls
Seated Rows
Shrugs

larsen540
12-18-2011, 05:45 PM
First Speed day since shoulder problem

Bench
mini bands and 45's
9 sets of 3

Front raises
Rear delt work
Rehab work
Sled Pulls

larsen540
12-30-2011, 02:54 PM
Max bench with football bar

worked up to 405lbs for a triple

killed tris

Ice and home

larsen540
12-30-2011, 02:59 PM
DE DAY

Speed benching light bands

9 sets of 3 changing grip

shoulder circuit


Front raises

rear delt work

Pre injury work

larsen540
12-30-2011, 03:06 PM
Shoulder has been feeling much better. I am going to try and work heavy tonight.

ME Bench

warm up sets
405x3 4brd raw
425x3 4brd
475x3 4brd
505x3 4brd
535x3 4brd
555x3 4brd
585x3 4brd

all these sets feel good. no pain

floor presses 130 dumbells rolling tris.

Kennellys with bands

larsen540
01-06-2012, 08:03 PM
Max effort benching

Normal warmup
all raw benching full range for 2 reps

455
495
515
525


Tricep Hammers
50lbs x 8 x 5

Kennellys
50lbs x 10x3

Close grip incline
315x8x3

Tricep Pushdowns
180lbs x 10 x 5

larsen540
01-20-2012, 01:06 PM
DE Day

1 min timed dumbell presses with 65lbs dumbells 3 sets

Bent over row kettlebells

Pullups

Seated row

Shrugs

Indian clubs

larsen540
01-20-2012, 01:07 PM
Bad Max day

Went raw did 5 sets of 525lbs 2 reps

Tricep circuit

larsen540
01-20-2012, 01:24 PM
Max

bench
shirted single ply katana
all sets on 3brd
585x3
675x3
765x1
875x1/2

front delt work

larsen540
01-26-2012, 08:46 PM
I am taking it easy today I went to the beach and just ran into Fitness 101 that is ran by Rich and his wife great people.

Incline bench worked up to 405 for 5

Front side and rear delt work using bands for 4 sets and dumbells for 5 sets

shrugs

larsen540
01-29-2012, 08:04 AM
DE Bench

reverse grip benching worked up to 315lbs for 10 reps 5 sets

Seated dumbell shoulder presses

Front raises

Sled Lat Row

home
ice

larsen540
02-03-2012, 01:17 PM
Max

bench
worked up to 500 for a set of 3 raw and 9 with the ram
Lock out work
Rear delt with bands

Sled work

larsen540
02-06-2012, 06:03 PM
NOt really a good workout just did some shoulder pre injury work

larsen540
02-20-2012, 08:15 AM
Working on raw bench

worked up to 545lbs fail
hit 525 easily

ton of rear delt work and tricep work

larsen540
02-20-2012, 08:16 AM
de day

3 grips 3 reps with 135 plus chains

Pullups with olympic rings

bent over rows

rear delt pulls

larsen540
02-26-2012, 10:28 AM
Worked with some bands and did front delt work super light just to get blood flow. Easy movements. Bout 9 sets of 5 exercises roughly 12 reps each.

FELT GREAT

larsen540
02-26-2012, 10:30 AM
MAX effort

Bench
135x30
225x20
315x15
405x5
500x1

shirted up single ply katana
515x5
605x3
675x3
all of these were to a 2brd super easy


Floor presses with dumbells
5x20 100lbs

Rolling triceps
50lbs 3x12

Bent over rows

larsen540
02-26-2012, 10:31 AM
ACC work

Incline bench 3x12 225lbs

Front raises

Hammer curls

Side raises

Shrugs

larsen540
03-21-2012, 02:58 PM
MAx Effort bench
work up to 800 off 2 brd


Rear Delts

Tricep

Home

larsen540
03-21-2012, 02:59 PM
DE bench

bench with 100lbs of chains 3x3x3

Bent over rows

Hammer curls

shrugs

larsen540
03-21-2012, 03:00 PM
Max Bench

worked up to 745 off 1 brd 3 reps

tricep and front delt circuit

larsen540
03-21-2012, 03:00 PM
Rear delts

front raises

shrugs

bent over rows

larsen540
03-21-2012, 03:01 PM
De bench

worked with 60 percent max and did 5 sets of 5 working on form and speed

Seated rows

tricep pushdowns

Lat pull downs

larsen540
03-21-2012, 03:02 PM
Max worked raw

Worked up to 545 for 1 rep

Front delts

rear delts

shoulder presses

Tricep pushdowns

larsen540
04-10-2012, 10:02 AM
DE BENCH

worked with light bands today nothing crazy


bent over rows

shoulder presses

front raises

larsen540
04-10-2012, 10:03 AM
Raw benching

I am going to try something new and every two wee change from raw benching to shirted bencing.

Raw full range worked up to
500 x 3
515x3
525x1
500x3

Good over all pressing felt heavier then 525 should have felt but all in all a good press

Front and side raises

larsen540
04-10-2012, 10:05 AM
Shirted bench

worked up to

745 off two board easy press

dumbell floor press

tates

shrugs

tri pushdowns

larsen540
04-24-2012, 07:50 AM
Reverse band benching worked up to 400 for speed sets of 5

Rear delt circuit

Seated shoulder press

larsen540
04-24-2012, 07:51 AM
Max bench

all raw
515lbs for 3
565x1
585-miss

floor presses with dumbells
worked up to 185lbs for 8

shrugs

tates

larsen540
04-24-2012, 07:52 AM
rest

larsen540
04-24-2012, 07:52 AM
bad max effort bench

worked up to 525 hit it for 2 /2sets

rear delt work

tricep

pull ups

larsen540
05-14-2012, 08:05 AM
I have training coming up for work so the next two weeks will be mostly inconsistent.

DE Bench

I started with just some light benching at 225 for 10 reps added bands finished with about 12 sets at 3 reps.

Tricep circuit

conditioning

larsen540
05-14-2012, 08:07 AM
Good work out after having some time off.

Bench
worked up to 455x8 and 475x7
very happy with this of course all raw sets.

Floor presses

Incline bencing

Pin press

larsen540
05-14-2012, 08:08 AM
Shoulders destroyed in this workout

rear delt work

shrugs

front raises

Incline front raises

Shoulder presses

larsen540
05-16-2012, 07:40 AM
Max bench

worked up to 505 for 5 raw
hit 535 for a single raw

killed shoulders

front raises

incline front raises

rear delt work

larsen540
05-22-2012, 07:37 AM
I am not going to post what I did this week before last night because it wasnt impressive mostly pre injury work and rest.

MAX effort
Bench
I worked up to 500 for 5 1/2 reps I am trying to get to 10 reps here. This set felt the best by far.

Shrugs

Hammer curls

Rear delts.


Ice
Home

larsen540
05-30-2012, 08:19 PM
Good benching session.

workd up to 2 sets of 1 rep 1brd single ply shirt benched 805

felt really good.

Worked rear delts

Shrugs

Indian Clubs

Ice

Very happy with the progress thus far

larsen540
06-05-2012, 07:20 AM
Heavy shoulder presses and lockouts

I tried to do 495lbs shoulder press and only good get it to move.

Front side and rear delts worked.

Shrugs

Sled pulls

larsen540
06-05-2012, 07:22 AM
Shirted up again and didnt have as much luck. I kept feeling my nose bleed and it was a huge distraction. I guess I should have just let it bleed. But for some reason it continued to throw me off. Close twice locking out 805 to a one board.


Floor presses

Tates

Rolling thunder Triceps

ICE

larsen540
06-15-2012, 11:45 AM
DE Day

Repped out orange bands with dfferent vartions of boards right around 30 reps for 5 sets

moved to high rep dumbell press worked up to a heavy 1 rep with200s

Rear delt work

Bent over rows

larsen540
06-15-2012, 11:46 AM
Max

worked up to raw 500 fo 5 reps

shirted up worked up to 900 for a 3brd what a disaster.

moved on to rear delts pull ups and dips.

tired

ice

larsen540
06-18-2012, 07:22 AM
Speed benching minus the benching

I felt like I over did it on Monday so I took the rest of the week off and choose not to bench today.

Over head lock out press with 200lbs chains and 225

Sled pull

Shrugs worked up to almost 500lbs for a triple not good form but had to go heavy on something.

larsen540
06-19-2012, 08:31 AM
Max

bench worked up to 500lbs raw for 2 sets of 4 reps

bent over rows

front raises

Ice home

larsen540
06-25-2012, 04:24 PM
Speed day

I am going to stay away from bench again. Work just back

Seated pulls

Olypmpic ring pulls

Sled Pulls

shrugs


Ice
Home

larsen540
06-30-2012, 12:50 PM
Skipped benching did heavy incline press

Dumbbell press

Shoulder press

Front raises

larsen540
06-30-2012, 12:53 PM
Speed bench hurt pec on bout 9th set did 3 more and now I'm regretting it. Guna take a week off

courtneygould
07-02-2012, 01:12 PM
Speed bench hurt pec on bout 9th set did 3 more and now I'm regretting it. Guna take a week off

Keep it light and stay healthy...

larsen540
07-03-2012, 08:17 AM
I choose to try and bench today and it didnt go well. I Got to my second warmup set of 225 and felt pain in my peck and a tingle from peck to wrist. I called it there still a lil sore but not as bad as the other day

larsen540
07-08-2012, 08:54 AM
Pec is feeling fine but still not going to try pushing anything. I had about an hour so I moved pretty quickly during leg day

Squats

hammy curls

Knee ext

Tricep pushdowns

Seated rows

larsen540
07-08-2012, 08:55 AM
Pec still feeling fine but not going to press

Seated dumbell shoulder press for 25 reps

Front side and rear shoulder raises

Shrugs

larsen540
07-12-2012, 08:08 AM
no benching still last week of rest

Incline light dumbell pressing

80lbs 4 sets of 30reps

Upper back work

Shrugs

rear delts

Sled pulls

courtneygould
07-13-2012, 12:23 PM
no benching still last week of rest

Incline light dumbell pressing

80lbs 4 sets of 30reps

Upper back work

Shrugs

rear delts

Sled pulls

Great job on the Sled Pulls!!!!

larsen540
07-15-2012, 08:55 AM
I was supposed to do DE Bench and I started to do light bands presses mini bands for about 20 reps 4 sets and then I got occupied by other stuff and never finished the workout. DAMN IT

courtneygould
07-15-2012, 09:15 AM
I was supposed to do DE Bench and I started to do light bands presses mini bands for about 20 reps 4 sets and then I got occupied by other stuff and never finished the workout. DAMN IT

But you got in some good accessories work! GREAT JOB on that!

courtneygould
07-15-2012, 09:16 AM
You making fun of me????? HAHAHA I had to go really heavy this time so you couldnt show me up

Haha... yep!!! definitely making fun of you!! Good job that... I guess I have to realize I can't always beat you at everything... just MOST.

larsen540
07-15-2012, 09:55 PM
But you got in some good accessories work! GREAT JOB on that!

I had lactic acid build up. To much volume I think

larsen540
07-17-2012, 07:53 AM
Last heavy bench till meet and first heavy day since I hurt my pec

worked up to 560 raw bench which I failed so I dropped down to 550 and went up locked out just fine

incline press heavy
425x3
425x4
475x1
515x0 I missed this but didnt seem that heavy seemed like a couple weeks of training I should be able to hit this

Shrugs

Front raises

Kettle bell presses

larsen540
07-21-2012, 11:54 AM
DE bench

100lbs dumbells for 20 reps 4 sets


rows

dips

pull ups

kettle bell flies

ice
home

larsen540
07-21-2012, 11:55 AM
Did very light band fat bar presses for 50 reps 5 sets

courtneygould
07-21-2012, 04:37 PM
Great training yesterday and I'm glad you figured out the glutes with your banded presses! I think that will help a lot. Did you do any cardio today??

larsen540
07-24-2012, 08:21 AM
Great training yesterday and I'm glad you figured out the glutes with your banded presses! I think that will help a lot. Did you do any cardio today??

just a little

larsen540
07-24-2012, 08:22 AM
Took it easy I have the meet coming up on saturday just wanted to do some light pressing

I worked up to 315 for 15 3 sets. felt good and easy


then i took on 24 plates of sushi ok time to really cut to make 242

larsen540
07-31-2012, 07:37 AM
Comp went well finished with 541 raw at 242 and missed 562

larsen540
07-31-2012, 07:38 AM
Max bench 7-30-12

bench with orange bands worked up to 405lbs with bands for 2 reps

shoulder press

shrugs

pull ups

dips

overhead tricep ext

larsen540
08-05-2012, 10:42 AM
8/3/12

DE day but went a little heavy. I worked up to 605 reverse band benching for 1 all other sets were fast and for 3 reps. But I had to feel 6hundy.

Seated rows

rear delt work

larsen540
08-05-2012, 10:43 AM
8/4/12

Pullups

front rasies

ab roller on oly rings.

courtneygould
08-05-2012, 04:13 PM
Friday's Reverse Bench was nice and strong!! Great job Adrian.

http://youtu.be/0PgYXyUfYCQ - Strong and fast rep.

Hopefully Justin get's help with his ED

larsen540
08-07-2012, 07:59 AM
HAHAHA I hope he will get help he needs it.

MAx bench

what a shit hole of a night not a ton of power tonight and it was as hot as it has ever been in that gym

worked up to benching 525 for almost a double raw went down to 515 and almost tripled it. Just nothing in the tank.

Front raises

bentover rows

tricep hammers

sushi

larsen540
08-10-2012, 11:16 PM
Very good workout I could have stayed there all night.

I was in the worst mood today. This never happens but over the last few weeks this is the second time. Usally I am joking and screwing around today I was pissed and grumpy. When I got to the gym I decided I am going to kill it and I did.

Bent over rows trying something new didnt work out well but it was different.

Rear delts with mini bands 5 sets of 15

Shoulder press machine with minis 5 sets of 50

Side dumbell raises 20lbs 3 sets of 20

Front lat pull downs with 2 mini bands doubled 3 sets of 20

Face pulls 3 sets of 8

Standing kettle bell shoulder presses 3sets of 15 with 36lbs

Dips - 3sets of 25

Pullups 3 sets of 10

Shrugs 2 sets of 15

Everything felt great could have kept going but had to go

courtneygould
08-11-2012, 10:28 AM
You did kill it last night!!! Great job A! You were bustin' ass like no other, and thanks for all the help!!!

larsen540
08-14-2012, 04:47 PM
MAx bench

worked up to 500 for 2 sets of 4 reps and one set of 2 reps

went to 335lbs paused reps for 16 or 17 cant remember

I was pretty smoked after this so I finished with shoulder press lockouts and called it a day

larsen540
08-15-2012, 07:03 PM
Training

Face pulls 25 reps 5 sets

Tricep pushdowns 25 reps 3 sets

Seated shoulder press 20 x5

Tricep hammers 10x3

Flies 20x3

front raises

rear delt raises

shrugs

courtneygould
08-15-2012, 09:38 PM
I started my day off having coffee with the amazing oly lifter Courtney Gould. Which was awesome.

Great training session and thank you so much for Coffee started my day off right!

marcorock
08-20-2012, 05:50 AM
Brutally good post, Adrian.

Thank you.

larsen540
08-20-2012, 07:33 AM
LOVE your motivation post!!! You motivate me and inspire me to push myself harder and bust my ass every single time we train together. It never fails. You truly are the best training partner ever.

Thank you. I really apprecaite it.

larsen540
08-20-2012, 04:33 PM
Brutally good post, Adrian.

Thank you.

Thanks man I appreciate it

larsen540
08-21-2012, 10:39 AM
I just lifted saturday with Justin Rainman Randal so I thought I would do some floor presses with dumbells now I wasnt planning on going to heavy but things changed.

I worked up to 200lbs dumbells for 2 sets the first set the dumbell was given to me in a weird angle I dropped it and my shoulder was a little sore after that. But I was able to get 5 or 6 reps on each set which I am happy with.

Sled work I did face pulls for about 80 feet and tricep ext for 80 feet I completed 5 sets I mixed in some rear delt work

I finished with a few sets on pushdowns good session feel good body weight tho is at 249ish not happy with

larsen540
08-22-2012, 09:01 AM
I had to workout tonight because Wed night I am working 16 hours and Thursdays I play in a city league basketball. So this is the only way I can get stuff in.

I am messing aournd with a bunch of new stuff trying some new things most things I do on a day like today is high reps and stuff I usally dont do.

Tricep push downs
Over head tris
knee ext
straight leg deads
face pulls
shrugs

larsen540
08-24-2012, 12:41 PM
Speed day

I used the fat bar today working on just straight speed. Put on a plate and orange bands did 9 sets of fast 3 reps focusing on lockout speed.

Rear delt with kettlebells

Standing kettle bell presses worked up to 56lbs for 6 reps which 3 weeks ago I couldnt keep them stablized so I am happy with that.

Pull ups

Incline bench with dumbells worked up to 90lbs for 30 reps. 3 sets very easy

courtneygould
08-27-2012, 06:54 AM
Sled work I did face pulls for about 80 feet and tricep ext for 80 feet I completed 5 sets I mixed in some rear delt work inbetween watching Court bust out some sets. She is looking amazing and strong as ever.

I finished with a few sets on pushdowns good session feel good body weight tho is at 249ish not happy with that. Need to be closer to 240 right now. Court time to pick up cardio again.

I definitely need more cardio!!!! This 127 is coming up quick and I'm 8lbs away.

courtneygould
08-27-2012, 06:55 AM
You had a good session, I'm glad I could get in there and motivate you a lil! :)

larsen540
08-30-2012, 09:13 AM
You had a good session, I'm glad I could get in there and motivate you a lil! :)

Thanks I was trying to impress you a little

larsen540
08-30-2012, 09:17 AM
Challenge number two with Justin Randal.

man these are a lot of fun we get to talk shit and have a good time. Justin now calls me Gaydrain instead of Adrian which is funny and also says I am not sponsored by fat large. Which I think it is because he is jealous some of us can cut from 275 to 220 in the same summer.

We worked up to our max incline press which I went from 455lbs to 495lbs which I should have gotten I tried it several times and couldnt get it so I dropped down to 475lbs and got the win since Justin stopped at 455lbs.

I then repped out 365lbs for 10 reps and 435lbs on the bench with reverse bands for 18 reps

I moved to overhead kettle bell standing presses and band tension tricep pushdowns.

I was smoked ICE and home

larsen540
08-30-2012, 09:19 AM
Back day

Spent a little time in the gym about an hour doing several sets of seated pulls and pulling the sled with 6plates and a quarter. Felt good. Left it at that. My bicep is a little sore but no big deal. Cant wait to hit 500 again and crack out 5 reps

larsen540
08-31-2012, 10:51 AM
Speed day

I stayed up really late to get this in with Scott. I was a little tired and we just got done playing basketball. But we cranked it out anyway.

Bench 185lbs with red bands doubled up. 12 sets of 3reps

Single arm tricep pushdowns. with bands. 4 sets of 12

Rear delt work

Shrugs with dumbells 4 sets of 20 reps.

Fast training session felt good was around 244 that night. Still feeling strong I need to hit 500 for 5 on monday or I am going to walk out of the gym.

larsen540
09-03-2012, 06:23 AM
Worked on just some box squats

larsen540
09-03-2012, 06:37 AM
In our gym we have posters up that people write stuff on. Including goals. The typical board shows a 20lbs increase in each lift as a goal. Then you come across mine. My goal is to bench 2768lbs. Probably never going to happen. But that is a goal. A few years ago I set a goal to bench 700lbs. After I reached that I sat back and asked whats next. Do I set a goal of 800? 900? No you set something that will keep you going for a long time. I didnt become complasent. But the fire to reach 700 was over.

We set goals for ourselves in just about every aspect in life. Anything from job, relationships, financial, kids education shit even how many fish you wanna catch on the weekend. Now if your reading this and your setting a goal to go to the gym 3 times this week. Probably stop reading go sit on the couch and watch re-runs of the Golden Girls. This is much more than just planning a time to workout. This is seperating your self from the rest to make you the best possible. To drive yourself to be the best. The next time you sit down and set goals for yourself I hope that you shoot for the moon. Go big. Go for an all-time record, go for what others would think is impossible. Do something no one else does.

J L S
09-03-2012, 07:16 AM
In our gym we have posters up that people write stuff on. Including goals. The typical board shows a 20lbs increase in each lift as a goal. Then you come across mine. My goal is to bench 2768lbs. Probably never going to happen. But that is a goal. A few years ago I set a goal to bench 700lbs. After I reached that I sat back and asked whats next. Do I set a goal of 800? 900? No you set something that will keep you going for a long time. I didnt become complasent. But the fire to reach 700 was over.

We set goals for ourselves in just about every aspect in life. Anything from job, relationships, financial, kids education shit even how many fish you wanna catch on the weekend. Now if your reading this and your setting a goal to go to the gym 3 times this week. Probably stop reading go sit on the couch and watch re-runs of the Golden Girls. This is much more than just planning a time to workout. This is seperating your self from the rest to make you the best possible. To drive yourself to be the best. The next time you sit down and set goals for yourself I hope that you shoot for the moon. Go big. Go for an all-time record, go for what others would think is impossible. Do something no one else does.

fantastic post- Go big. Go for an all-time record, go for what others would think is impossible. Do something no one else does

that last line hit me particularly hard!

courtneygould
09-03-2012, 08:56 PM
Worked on just some box squats with Courtney they went really well zero pain and she had alot of patience with me and all the dumb mistakes I was making. Thanks to her for sticking through that and helping me out.

You did awesome A. I really enjoyed working with you, you will get strong fast, but I WILL beat you!

As for your goal board. You inspire me to set my goals bigger and higher than anyone thinks is possible!

larsen540
09-04-2012, 07:59 AM
fantastic post- Go big. Go for an all-time record, go for what others would think is impossible. Do something no one else does

that last line hit me particularly hard!

Good man I hope it helps light a fire bro.

larsen540
09-04-2012, 08:03 AM
http://www.youtube.com/watch?v=pc6MjVsjlz4&feature=share&list=UUD6ggefEGZ3o5DS7cxLt7Pw
http://www.youtube.com/watch?v=OMWQZA2vxMU&feature=share&list=UUD6ggefEGZ3o5DS7cxLt7Pw

http://www.youtube.com/watch?v=HS9xAFZTw_M&feature=share&list=UUD6ggefEGZ3o5DS7cxLt7Pw



So for a month now I have tried to hit 500 for 5 I have failed to do so until last night. I finally got 5 and felt like 6 wasnt far away. I then benched 515 for 3 and locked out 605 for 2 reps. I felt really good. Did some seated overhead pressing with 275lbs 3 sets of 5/6

Front raises and shrugs.

Great workout really getting stronger.

larsen540
09-06-2012, 04:52 PM
Seated rows
Worked up to 340lbs which was too much but basically did sets of 8 to 12 before that set which was for 2

Rear delt work

Bent over rows with 100lb kettlebell.

Short workout still sore from last one so just needed to do something.

larsen540
09-08-2012, 12:13 PM
Re: bench routine



thanks for getting back to me...Im 21 around 6 ft 1 weighing 240....My max right now on bench is 315 (my next goal on bench is 365 but eventually like to hit 405), dead lift 420, squat 335... Seems like ive hit a wall here at 315 cant seem to get any higher... might be because i dont really have a set routine on what i do every work out... but i have just recently started doing bench 2 times a week....a light day and a heavy day....let me know if you need any more info

Thanks Logo


Logo, I am going to answer this with out having any background on your current or past routines. First off I would set two days aside to work on speed and work on your max. Right now I would step away from doing your max or seeing what your max is for 5 weeks. Focus on 3 to 5 reps. On your speed day I want you to hammer out your tris. And on your heavy day I want you to hammer out overhead presses and front and rear delt work. Hard tho man you need to kill it. Also work with your grip position. Most people like to narrow in their grip when they go heavy raw. Just some thoughts.

When you are working on your speed. You need to incorporate some band resistance. Fast sets not heavy. Work on exploding to lockout. On heavy days really work on your form really keeping your back tight not hitting to high on your chest and pressing all the way through the lockout. I hope this helps bud. The number one thing is get in the gym work as hard as you can and try to lean as much as you can. Take care.

larsen540
09-08-2012, 12:34 PM
So I am going take ya back to when I started to bench. First off I had two horrible experinces growing up trying to workout. First one I was about 7 years old. I saw a video of Hulk Hogan and I thought man I want to be as big as him. So I thought it would be a good idea to get the two milk jugs in the fridge empty them out and fill them with water. Common sense to a 7 year old is milk weighs less than water. DUH!
So I filled them up went outside and started lifting them in all different angles. It wasnt long before my Mom looked out side and saw me lifting these realized what I had done and she may or may not have whooped my butt.

My second exposure came at about 10 years old. I was with my dad. He had a weight bench in the garage. I asked him if I could use it. He said, "No." Yea ok dad. As soon as he left and went inside the house I loaded the bar laid down and tried to bench. Well the bar came down to my chest and I couldnt move. I had to scream for help after several attempts at trying to move it. My dad ran out and lifted the bar off of me. I may or may not have gotten my butt whooped.

So here I am entering middle school two very bad experinces with lifting and I find out that I have to take a lifting class instead of P.E. I just had a surgery my last of 18 and I would be in a wheel chair for most of the year. Not only do I not want to lift but I dont want to be in a wheel chair. So first day in class I kind of just watched everyone and what they were doing. There was basically a Lat pull down, tricep pushdown rack, smith bench press, and a leg press machine with a dip bar behind it. The instructor was a fat bald know it all coach. A friend of mine dared to see how much I could bench. Of course I am not super bright I laid down and started to bench pretty close to my max with no warm up no work up sets. Just go heavy. I did way more than anyone else. I only did like 225lbs or something similar. Pretty good for a 12 year old.

The teacher pulled me aside after class and said I dont want to see you do anything like that again. You are not impressive and you will never bench more than me. (He only benched 315lbs on a smith machine for one.) Now back than that was impressive to me now it is not. The teacher went on to say that I need to follow the program and no worry about my max bench.....

Later that day I told my Mom what had happened. I told her I was mad that someone said I cant do something I know I can do. She told me the most valuable thing I needed to hear. PROVE HIM WRONG.

Through out the year I worked as hard as I could. I had no idea what I was doing but I worked my tail off. Towards the end of the year I was easily benching 225lbs for 10 and thought it was time to try 315lbs. I waited until the teacher was distracted loaded the smith machine and a buddy standing by and pressed it. Fuck ya I did it. The teacher came over becuase several students began to make a big deal about it. The teacher asked me did you do that. I said, "Yes." He asked me to do it again in disbelief. I cranked out another rep. Eat that you fat P.O.S is what I was thinking but didnt say. He said good job and walked away. I knew that I defeated him.

Going through 8th grade and starting high school I lifted all the time. And I love it. And to this day I think just before a big lift someone there at the gym doesnt think I can do this and that is what helps push me to get better.

courtneygould
09-08-2012, 03:14 PM
So for a month now I have tried to hit 500 for 5 I have failed to do so until last night. I finally got 5 and felt like 6 wasnt far away. I then benched 515 for 3 and locked out 605 for 2 reps. I felt really good. Did some seated overhead pressing with 275lbs 3 sets of 5/6

Front raises and shrugs.

Great workout really getting stronger.


You had a great freakin workout Adrian!!! You're a stud!

courtneygould
09-08-2012, 03:23 PM
Wow, You've proved that teacher wrong and soo many other doubters in your life wrong. You inspire me every day to do what people think isn't possible. You're an amazing lifter.

Rock1984
09-09-2012, 09:51 AM
PROVE HIM WRONG

That's pure gold.

larsen540
09-09-2012, 05:39 PM
You had a great freakin workout Adrian!!! You're a stud!

Thanks Court that was a great workout. Thanks for keeping me on track.


Wow, You've proved that teacher wrong and soo many other doubters in your life wrong. You inspire me every day to do what people think isn't possible. You're an amazing lifter.

Thank you very much. I really apprecaite it.


PROVE HIM WRONG

That's pure gold.

HAHA I dont know about pure gold but certainly something to let burn inside ya to keep you working hard. Thanks for checking out he log bro.

larsen540
09-17-2012, 08:09 AM
Bench pin press
worked upto 585lbs didnt feel strong

Front raises

seated shoulder press

Tricep pushdowns

larsen540
09-17-2012, 08:15 AM
Shrugs

hammer curls

Knee ext

rear delt work

larsen540
09-28-2012, 09:48 AM
APA competition put on by Rudy Kadlub and Elite Performance Center.

I made weight fairly easy but I focused alot on gaining weight back which is just as hard. I didnt focus enough on water rehydration. My hands were cramping alot and I just flat out did a bad job. The warm up room was on a different floor than the comp. It was hard to judge your warmup time. However I worked up to 500 for a double then sat for 20 mins waiting for my flight to start.

I opened with 525 and got it but while I was pressing I double dipped the bar. I under estimated the weight and I should have taken it more seriously. I tried the same weight on my second and naild it easily thanks to the support of my training partners and Todd Beacroft.

I choose to jump to 551 on my second and nearly got it but failed this is where I wish I would have done this right. This comp was a measuring stick for dropping to 220lbs and lifting raw chasing the 6hundy mark. I felt like a big failure. This is something I will put past me not think about again and kill it next time. Fucking weight.

larsen540
09-28-2012, 09:53 AM
Training at Jungle Gym I havnt been here in a about 3 years to train and I missed it a little. It is a smaller gym but all of the members are super nice and all seem into what they are doing which is rare in a gym. The owner Noel Fuller is a great guy and puts this place as one of the best old school gyms around. Thanks Noel for keeping your gym the wayit is.

Bench
135x30
225x25
325x20
405x5 all long pauses

Seated shoulder press worked with 3plates each side 3 sets of 8-12

Incline machine
275lbs for 3 sets of 20

2 tricep ext both higher reps good pump

Shrugs
3x20

Great workout

larsen540
09-28-2012, 09:56 AM
Standing over head presses with 135lbs for 35 reps x2 sets

Cable flies

Hammer curls

Shoulder rehab work

Seated machine overhead press

Front / side raises

pull ups


http://www.youtube.com/watch?v=2NJVGF9-Fls&feature=share&list=UUD6ggefEGZ3o5DS7cxLt7Pw

larsen540
09-28-2012, 10:24 AM
I was asked recently to do a write up on the program I am doing to cut from 277lbs to 220lbs in about 4 months. First off everything here is stuff that I played with to see how it fit for my life style and my body. I am not saying this will work for you and you should use this article as my experinces.

How it started- About a year ago I told some of my training partners that I would cut at some point to 220lbs. They were supportive at first however, as time went on and I stayed at 275lbs they lost hope. I always thought the strongest lifters were at 275 or above so that is where I need to be. I was wrong. I made the choice to finally make a run at 242lbs. I told peopl at the gym they laughed and said I will pay you money to get to 242lbs. If you know me at all I need people to think I cant do it. I love that shit. Previously I began to Carb Backload but I would back load everynight I didnt want fast results. But with so much doubt I changed it up and began to follow backloading as intended. ( Which if you havnt atleast read an article on backloading I suggest you do)

I made a quick drop from 277lbs to 260 in about 2 1/2 weeks mostly to cutting beer out and simply uping my water. One thing I have always enjoyed was a cold dark beer after training and then again on the weekend. Welll it wast helping so I cut it out. If you want somthing bad enough you will SACRIFACE.

So I am sitting at 260lbs with about 2 weeks before the comp I need to be 242lbs. Time to turn it up. I eventually worked down to about 253lbs and cut 11lbs in the sauna easily. Made it. All the guys that doubted me I did it. I choose at this point I would make another cut to 220lbs now. After weigh ins at 242 I ate and ate and ate some more. 24 hours later I was back to 260lbs and that is what I competed at. HAHA not fair for 242lbs weight class.

Cutting to 220lbs I had to really cut back on somethings. I usaully killed the food on training nights and the backloading program. But now I needed a little faster results I was 260 and had 7 weeks to mae 220lbs.

So I made sure my carb intake on training nights stayed up high but I was still eating good food. What is crazy is this was all done with zero cardio. I didnt do any.

A week out from the meet I was sitting at about 234lbs So the week of this is what I did to cut 14lbs.

The weekend prior I picked a day and all day I ate whatever whenever I wanted. I really was prob 240lbs after that weekend. Sunday night I started to up my water from 1 gallon per day to 3 gallons per day. Monday I cut out 80% of carbs and eat super clean. By Wednesday zero carbs and water was running through me about every 7 mins. Low to no sodium intake. Wed Night eat dinner a little earlier. I had one chicken breast dry with a dry salad. This was the last meal.

Thursday I drank 64oz of water by 9am and then stopped all water and zero food. By Thursday night I was sitting at 229lbs at 9pm. I hit the sauna with Chris Duffin we were both about the same. I had a great first session lasting about 35mins but after that 10 mins I was getting light headed. After the first session I was sitting at 226lbs. After a hand full of sessions I had to go get some sleep. I was sitting at 222lbs. At 7am I woke up and hit the steam room for one 15min session and called it good.

I drove to weigh ins at 9am and was at 99.9kilos 220lbs.

Here is a normal day of meals

5am - Coffee heavy cream and protien

11am- Turkey / Almonds or almond butter

1pm- Protien

2pm- Cottage cheese

4pm- Workout

7pm- Opticean post workout shake with BCAA's

7:30pm game on eat eat eat.

Im telling ya this was really simple and easy to follow. I will stay at 220lbs now until Ibench 600 raw.

Brian Hopper
09-28-2012, 11:21 AM
Nice write up. Good luck on your journey to benching 600@220!!!

larsen540
09-28-2012, 05:36 PM
Nice write up. Good luck on your journey to benching 600@220!!!

Thanks Brian

larsen540
10-03-2012, 11:16 AM
What. Session I went to Olympic gym in gresham the biggest idiot worked behind the counter. Made me wonder I I wanted to ever go back for instance when I bought an energy drink he threw my card on the table at me I looked at him and wanted to punch him in his stupid fucking face. So I head down to the lower part of the gym and the benches are all old and suck I still benched I worked up to 505 for a single felt like shit mostly due to crappy hand off but atleast I got it

Moved on did some standing overhead presses 135 for 30 reps a couple sets

Did some pulling the point of this is to see what I can do my goal is to start squaring and pulling a couple times a Month

Moved to j m presses 3 sets of 8 straight Into hammers 3 sets of 5 rep

Triceps ext high volume and finished with pull-ups

All in all a good session just not the best gym

larsen540
10-03-2012, 11:44 AM
http://www.youtube.com/watch?v=zVR-l-YXQqU&feature=share&list=UUD6ggefEGZ3o5DS7cxLt7Pw

Had a hard time sleeping so I hit the gym for some early morning back work

Seated pulls

Bent over rows

Hammer curls

Shrugs

Face pulls

larsen540
10-06-2012, 10:25 AM
http://www.youtube.com/watch?v=lcEVdy9P-4Q&feature=share&list=UUD6ggefEGZ3o5DS7cxLt7Pw

Benched 225 for 4 sets of 30 reps

moved to dumbells 100lbs 3 sets of 35 last set of 40

rack pulls just messing around

Rear delt work

Feeling strong