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Thread: Adrian's Training log 600@220

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  1. #1
    Senior Member larsen540's Avatar
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    Adrian's Training log 600@220

    How I got started benching
    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.
    Last edited by chris mason; 10-14-2012 at 08:28 AM.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
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    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  2. #2
    Senior Member larsen540's Avatar
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    Weight Cut

    Weight Cut
    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.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
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    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

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    Senior Member larsen540's Avatar
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    Goal setting

    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.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

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    Good luck with this goal! Looking forward to see you nailing it!

  5. #5
    Senior Member larsen540's Avatar
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    Thx buddy
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

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    Quote Originally Posted by Rock1984 View Post
    Good luck with this goal! Looking forward to see you nailing it!
    No luck required..
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
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    Bench: 512
    Deadlift: 733
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  7. #7
    Senior Member larsen540's Avatar
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    Quote Originally Posted by Justin Randal View Post
    No luck required..

    Thanks Justin I appreciate it.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  8. #8
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    I'd say good luck tomorrow but luck is for the unprepared!!

    Now go show em how we do it here at AtLarge tomorrow homie!!!!
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

  9. #9
    Senior Member larsen540's Avatar
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    10/27/12

    Today I went to fitness 101 in Lincoln city the owners Richard and his wife are two amazing people and they have a fantastic gym. Unfortunately they went out of town so I couldn't spend anytime with them but I did get a good back workout In.

    Shrugs 3x30

    Lat pulls 3x15

    Bent over rows 120lbs 3x6

    Pull-ups 2x15

    Rear delt work 3x12

    Grip work 3x30

    Hammer curls 3x10

    http://www.youtube.com/watch?v=713PX0O4ITM&sns=em


    Now I took a vid of the rear delt exercise for Dorsey Reeves he had a question on what effective things he could do to get his rear delt some work. I weighed 224 lbs today I think 198 is a possibility and may take it on. I have taking this whole week off and getting back into the gym felt good not as strong as I wanted but a good Saturday morning session at the Oregon coast.
    Last edited by larsen540; 10-27-2012 at 02:48 PM.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  10. #10
    JERSEY IRON Brian C's Avatar
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    Adrian, I love your outlook and sound advice you put up in your log. Keep up the great work.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

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  11. #11
    Senior Member larsen540's Avatar
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    Thanks Brian I appreciate bro
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  12. #12
    Senior Member larsen540's Avatar
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    Early morning training 11/15/12

    Today I woke up early and when in hit some back and shoulder and my least favorite shoulder pre injury work.

    Bent over rows 5x10

    Face pulls 3x10

    Kennellys 3x10

    Pull ups 3x10

    Shoulder press dumbbells 3x30

    Side raises 3x30
    Attached Images Attached Images
    Last edited by larsen540; 11-16-2012 at 11:26 AM.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

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    How do the "Kennellys" work?

  14. #14
    Senior Member larsen540's Avatar
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    Rock

    I will post a vid how to do them great for shoulder mobility. I am sure there is a different name for them but that is what I call them
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  15. #15
    Senior Member larsen540's Avatar
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    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  16. #16
    Senior Member larsen540's Avatar
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    Carb Back loading the difference between May and Now

    Back in May I was rougly 277lbs. I kept at that weight for about 18 months. Before than I was sitting around 260lbs. Now I had mentioned one night at the gym that I was going to cut down to 242lbs sometime soon an everyone gave me shit. I have allready posted that story. I had been doing the CBL at that point but hadnt seen any changes. So I told everyone to kick a rock and I was going to prove em wrong. Well now I am sitting everyday at about 227lbs which makes an easy cut to 220lbs. I feel way better and I am still eating all the same things I ate before just at dfferent times. I have done zero cardio or anytype of training that would be considered cardio. I lift and lift heavy 3 to 4 days a week and that is it. Anyway here is the before and after CBL pic for from May to current.

    Normal day of meals prior to CBL
    5am
    OPticean shake
    Coffee
    2 yogurts
    2 packets of oatmeal

    noon
    string cheese
    2 sandwiches
    fruit

    330pm
    chips/crackers
    Nitrean
    snacky food

    post training
    Super high carb pasta/pizza
    beer
    opticean


    Current meals on CBL
    Coffee - heavy whipping cream and Nitrean coffee flavor

    10am - Nitrean

    noon - String cheese
    cottage cheese
    meat

    pretraining
    BCAA
    Nitrean
    Prework out drink

    Post training
    Opticean
    And then whatever I want.
    Attached Images Attached Images
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  17. #17
    Senior Member larsen540's Avatar
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    Max bench training

    Worked up to heavy single which didnt go as well as I wanted little bit of pain in my left front delt.

    135x30
    225x20
    315x10
    405x8
    465x5
    This is where I made my mistake I made a big jump and tried to hold a long pause both hurt like hell
    540x1 miss x2

    Horrible session but training and supps have been a bit inconsistant for the last two weeks really longer than that but that the last couple of weeks it has been bad.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  18. #18
    Senior Member larsen540's Avatar
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    11/23/12

    Tricep

    I killed them tonight.

    Everything was done high rep zero rest and got it all done in a bout 50 mins

    JM presses x20x5

    Kennellys x15x5

    Hammers x10x5

    One hand tricep ext X20x5

    Overhead tricep ext with rope X20x5

    Tricep extX20x5

    Overheadtricep ext with dumbell X20x5

    Pullups
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  19. #19
    JERSEY IRON Brian C's Avatar
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    Great explanation of how CBL worked for you. Nice to see how others apply it. Im a big fan of the program. I look forward to seeing 600 go up @220. Pretty damn sick lol
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

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  20. #20
    Senior Member larsen540's Avatar
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    Quote Originally Posted by Brian C View Post
    Great explanation of how CBL worked for you. Nice to see how others apply it. Im a big fan of the program. I look forward to seeing 600 go up @220. Pretty damn sick lol
    Thanks Brian I hope this comin year it should happen bro. The CBL is an awesome approach to leaning out as a PL and I am going to try the Carb night now during a 10 day deload session. See how that helps Maybe I can do a comp at 198 next year.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  21. #21
    Senior Member larsen540's Avatar
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    Turn the shoulders to boulders and a little back work

    Went to Olympic gym to train

    Lat pulls 3x12

    seated rows 3x10 very heavy

    Seated shoulder press 3x30

    front raises 2x10 1x15

    Rear delt work 3x10

    Pull ups 3x12

    NOw I really hurt my shoulder I think that it is a mixture of seated presses and pull ups I am going to rest it up for a week or so and try Carb night durn this time.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  22. #22
    Senior Member larsen540's Avatar
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    12/2/12

    Shoulder has been feeling much better but I decided to still take it easy on it.

    Bench
    worked up to 315lbs for 4 sets of 20 reps.
    I really felt this the last couple sets it was a ton of volume that I wasnt used to.

    Moved on to front raises started with 25lbs and moved up to 55lbs in 5lbs incurements after doing a set of 10 reps no rest. By the time I was finished my shoulders were on fire.

    Seated shoulder press I went very light I wanted to feel out the shoulder it felt ok but out of the hole it hurt badly I stopped after one set of 30 and soaked in hot tub.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  23. #23
    Senior Member larsen540's Avatar
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    Chris Duffin and who else isnt a quitter

    So last weekend Chris Duffin was injured in the WCO in Newport, Oregon. Chris was squatting on his third attempt and went flying from underneth the bar. At first I was really worried about Chris and the thoughts of him being out and the rehab process began running through my head. Worried I continued to watch the video and saw him finish the competition. He benched without leg drive after being carried out. And did less than a token deadlift basically on one foot.

    A couple days later Chris posted a recap on his website. http://www.kabukiwarrior.com/
    Now if you dont know Chris he is a man always on the go. Running into the gym and leaving twice as fast after a workout. He has a thousand projects always going and balances a family and professional life.

    After reading this recap on his injury it all made sense to me. When Chris and I train together it is war. Every single time. He will tell me today is the day Adrian I am going to out bench you. And I would fire back today is the day I bench 300lbs more than you. Both of us joking, but that is our compeititve side. He once told me I couldnt cut weight to 242lbs. The only reason I cut the weight was to show him I could and he shouldnt doubt me. This last time I cut weight with him in his homemade suana I wanted to quit so many times. But everytime I looked at him and thought if I leave now he is going to call me a pussy and I cant have that. I eventually passed out on his kids play room floor. But the fact is we push each other to the max.

    I want to thank Chris for not quitting that day. He could have and no one would have said anything other than thats the right move. Chris had to prove something to himself and in the mean time he has proven something to me. Shit does get hard. And when it does you will regret being a quitter. So never quit push your self. Dont stop until you reach your goal. I promise some time in my life I will read that story to my kids and they will appreciate it as much as I did.

    I have watched the video now about 30 times. Chris thats why you have 31 views on youtube. Everytime I watch it I cringe. Everytime I watch him deadlift I think of Allison Mcweeny who deadlifts one legged every time. And how she has every reason in the world to give up powerlifting. But because of these people they have helped me realize that quitting is not going to be an option. EVER.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  24. #24
    JERSEY IRON Brian C's Avatar
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    Very cool post Adrian. Chris is truely a warrior.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  25. #25
    Senior Member larsen540's Avatar
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    12/6/12

    Speed Benching

    Now I dont always speed bench due to the fact that I am old as shit and I need to take more time to heal. However I am going to work some in due to the fact I will be hitting a little more volume over the next 6 weeks and not so much heavy. So I hit floor presses with light chains.

    I completed 12 sets I did floor presses close grip I do 3 sets of 3 reps and that is one set so alot of volume here.

    Moved to Incline benching dumbells 4 sets of 25 reps with 110lbs

    LAt pulls

    Seated Rows

    Rear delt flys

    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

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