Test

Bench

No video, worked up to 360 for "1" the spot was questionable as he pulled it off my chest and then let me complete the last half of the movement.

Arms hurt.....

Refection..........

So I'm sitting here at a transfer/graduation seminar at my school. I'm looking over my sheet and having a meeting with an advisor as to what plan of action I need to take to graduate with my associates.........I have one class left. ONE.

And I really may not even need that one because I just had ten credits evaluated off my SMART(military transcript), and one of the courses listed on my transcript is a requirement. So the SMART credit takes care of that. I am still a long way off of where I need to be.....long way off. But I'm close....VERY CLOSE.

To some an associates means nothing. To me, this may mean more than a bachelors degree.

Let me explain.

All things(well, almost all) things happen for a reason. Me and my wife separated a week before Thanksgiving in 2007. I lost my job that August, my car engine got screwed up and caught fire on the expressway a month before I was laid off. Basically the position I was in, I was NOT supposed to be in. There were reasons for me staying in it, but shit happens(and I know a certain person will read this, it's not anyones fault, although you can call and at least let me know how they are doing instead of not responding to my calls....rant over)

I moved in with family, that didn't work initially. Shit happens, and no ones fault once again, but I swear that God(I really don't care what you believe in, he's MY Lord and Saviour) put me in a position for me to get to know my father before he passed.

I was named after him. His was Larry Basil Brown, and mine was Larry Rassan. No, I don't go by Rassan.

Once again, I was working and at a standstill during the summer of 2008. I was mad, confused, angry. What did I need to do. I went the course I wanted to do for awhile. I went to school in the fall of 2008. Initially, it was fine, but the shit became a grind....a hard grind. Then it hit the fan last fall when my dad had an asthma attack and that proved to be his last one. But that last year and a half with him, I would NOT trade for the world. Bears football every Sunday with pizza, me calling him a cripple(he had arthritis in his back) and him calling me a meathead. Him giving me life lessons, and him motivating me to stay in school(he pressured me for the LONGEST, maybe thats the main reason I went into the military. I didn't want his advice among other things) When I got the call that he passed, it hurt a bit, but he was ready to go. He could breathe, I could breathe not worrying if I was going to get a phone call from him in the middle of the night of him crying because his back went out.

at this point I'm going to tell people with family members on prednisone to make sure they are the right dosage and do they really need to be on it. Question these doctors, because most are full of shit.

But it was hard last fall in school because I was dealing with his death, it got easier the subsequent spring, and now I sit here one class away from an associates. I went through shit emotionally, and academically to get here. I will go through more of the same when I get to Ohio State(and I WILL get there) but I'll be better prepared.

The road to personal goals are long and hard, consider it part of the journey, and relish it. You will get knocked on your ass, and you will cry. But you keep crying and keep getting coddled, you will not move forward in anything. We all have our moments when we are weak and vulnerable, but they are just that.

Moments. Discard the painful one, keep the joyous ones and the ones that you can learn from. If you can only learn from the painful one....so be it, but don't swim in them.

Training post later tonight......I think I've let you into my psyche enough for today.

Dedicated to: Countless people, you know who you are.

Larry

Squat day

440 for 3 reps with knee wraps. Getting use to having them on. So once is enough, I know how much rebound to expect, and the groove for them, so they stay in the gym bag until the meet. Fell out of groove on my last rep so thats why I racked it. Work continues for Nov 20th

Dropping some PR'S on the bench. Doing an extended warmup that day.

Im on twitter: @badbadleroyb

Fridays training

IT'S FRIDAY.....LET THE NONSENSE ENSUE!!!

Seriously though, we all put in some good work today. I was in a bit late(thanks CTA!) and I couldn't get all of Greggs squats on camera. I got one set of one rep.

My production skills are amazing.

However, as promised, I finally have Troy on camera. He was in a "Boyz in the Hood" mood, except he was drinking 40 oz of Sizeon from Gaspari Nutrition. He's cutting his squats a bit high, so some extra technique work is in order. It's the little things that's going to make him a big champion.

Myself, 450/3, 505/3 on the deadlift. Followed that up with some leg press, leg curls and reverse hypers. I took a shower after with Axe Dark Temptation and now the chocolate overfloweth.......it overfloweth.

Congrats to Jay Cutler on making the cover of the new MD hitting newsstands soon.

Military press tomorrow.......until then!

Oh, enjoy the monolift rant

Ironeaterz bench training.

Did some bench training on Wednesday. Went good for my training partner and team member, I had a shitty day on the other hand.

Work sets: Bench Press: 260/3, 300/3, 345/ 1,1

I was going to do three singles but I had a pain in my left forearm, and then in my right elbow after the session. Did some lat pulldowns after benching and called it a day. For me, it simply came down to not warming up enough. I have to realize that I need to take my time and get the blood moving around everywhere before whatever session I'm going to do.

Greg on the other hand had a great day, He pushed 345 for 4 easy singles, and each one was fast and strong. He's on track to have a great meet. Video of Troy is coming soon. He works a weird time at work, so we'll let him get adjusted and then get some video up of him soon!

Greg with 345 for 2 singles. Shot with Imovie on my Iphone......great product!

Meet is still on at Lances Gym on November 20th! So if you have nothing to do, come support some good local lifters!!!!

Information is a www.lancesgym.com

Squat training and a Ironeaterz video

Second week of new wave

320/3, 370/3, 415/3

After this I did some holds with some heavy weight to get use to feeling of having that much weight on my back and keeping my core tight and stable during my setup.

455/ 10 sec

495/10 sec

520/10 sec

550/10 sec

I had never done these before and I felt it! Band leg curls followed and Mr. Gregg Sorrels(part of Team Ironeaterz, THE urban raw powerlfiting team) and they hurt. A freaking rubber band hurt. It's all good though. It equates to big lifts.

A video of Greg pulling some big weight. He did it for five singles, although I only recorded two, thank you Iphone and Imovie!

Video of another team member will be coming soon.

Deadlift and assistance work

Deadlift-15Oct10

Top sets listed only:
365/5
420/5
480/5

Ghr/ bw/10,10,10, added 25 lb/5
Leg Press: 4pl/13, 6pl/12,10, 8 pl/6
Leg Curls: 100/ 10,10,10

Assistance work: Bunch of upper body stuff. Rows, laterals curls and dumbbell military presses.

Shoulder has been bothering me when it comes to military presses, so I switched to dumbbell military presses and it felt no different, so I'll just stick with the normal military press.

Food intake was complete shit at best, all I can say is that I'm working on it.

My teammates, Greg Sorrells and Troy Smith, are doing really well in their training. I sense a big November. I'm even staying away from beer(BLAST YOU GOOSE ISLAND!!!!!)

I'm on twitter: @badbadleroyb

Bench and Squat training.

This weeks training. New wave, for all inclusive purposes we'll call this wave 2 week 1.

Monday: Squat

300/5, 345/5, 390/5

Leg Press: 4pl/12, 5pl/10, 10

Leg Curl: 70/12, 100/10, 120/6

Wednesday: Bench

240/5, 280/5, 320/5

Chest Supported Rows: 90/10, 135/10, 180/6,6

Seated Rows: 75/10, 90/10, 7

Pressdown: 60, 15,15,15

Swiss bar CG press: 135/10, 185/10, failure.

Put in some good work so far this week, eating is getting back on track. I have openers in my mind for what I want to accomplish so I'm very excited. The meet is November 20th at Lances Gym on the South Side. Info is at www.lancesgym.com

Hope to see a lot of you guys there

Going Ons

Taking a deload week, then I start back regular training on Monday in prep for my meet on November 20th at Lances Gym. I totaled 1477 at a UPA meet in July in Batavia, IL so I'm looking to total 1500 or more over a three lift(squat, bench, deadlift)meet. I'm still using 5/3/1 as my base program(I doubt that will change) but I will start incorporating things from other programs, mainly block periodization. Videos are going to slow down a bit as I've been updating a lot with video, however I will only record my "max" week where I'm trying to set PR's and push up my strength and bodyweight more(yay squats!).

On twitter:@badbadleroybrown