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Pumping and Toning - The borobulker story...

yo CASEY!!! im seeing big weight broda!!

how is the toning coming along? hahaha

What is your stack looking like now-a-days? along with diet...cause seriously man you be pushing that weight like a man on some juice!! Some hardcore apple juice! and ORANGE JUICE!
 
hahaha right... something like that... It is the program. The conjugate method 'agrees' with me... haha

Ill post up my stack tonight or tomo along with my diet.

Thanks guys!!!
 
11/09 - Training - Shoulders/Dynamic Bench
Standing Military Press
135*5
145*5
155*5
165*5
175*5
185*5
- All while being openly made fun of by a group of university football players... haha Use it as fuel...

Dynamic Bench - Red Band Resisted
9 sets, 135#+Reds, Alternating 3 grips

High Rope Face Pulls
*6 sets

Rope Pressdowns
*4 sets
 
borobulker said:
11/09 - Training - Shoulders/Dynamic Bench
Standing Military Press
135*5
145*5
155*5
165*5
175*5
185*5
- All while being openly made fun of by a group of university football players... haha Use it as fuel...

Dynamic Bench - Red Band Resisted
9 sets, 135#+Reds, Alternating 3 grips

High Rope Face Pulls
*6 sets

Rope Pressdowns
*4 sets
Click to expand...

Fu*k them. I go to a small christian school and all the football players walk around like they are the sh*t.

you're killin' tho, keep it up
 
carpee said:
Fu*k them. I go to a small christian school and all the football players walk around like they are the sh*t.

you're killin' tho, keep it up
Click to expand...

Haha, Carpee you have it easy just remind them why they didn't get the free ride to one of the big universities. LOL
 
It is soooo funny too... The kid that was talking the most was doing some hybrid ballistic D2 specific bounce super-set with 275... benching... I really have no idea what these coaches teach these kids.

This is the same kid that has approached me and called me out for squatting to wide... I threatened him that night.

I am simply trying to stay positive. It is key. I am better than them and I know it, they know it...

Thanks for the input guys...
 
You are the bigger man to not fall to their level Casey. I had the pleasure (or displeasure depending on the day) or living in a dorm with football players for two years. Needless to say it was a huge pain in the a** and the arrogance was enough to make you vomit. Oh ya, Ohio U. is not a good football school either, that is where the OSU/WVU/Miami of Ohio rejects go to play football because they weren't good enough; it was laughable to say the least. The funniest part is the guy had the nerve to try to correct someone's form who can squat 500+... really????
 
I've trained football players and they are beastly strong but they better be respectfull of others or my boot goes up their azz... My son has had to put a lot of azzholes in their place over the years though, some of these guys let it go to their head. This pisses me off cuz football is supposed to about respect and discipline!! That's what I teach anyhow and that's how I played the game.
 
oufinny said:
You are the bigger man to not fall to their level Casey. I had the pleasure (or displeasure depending on the day) or living in a dorm with football players for two years. Needless to say it was a huge pain in the a** and the arrogance was enough to make you vomit. Oh ya, Ohio U. is not a good football school either, that is where the OSU/WVU/Miami of Ohio rejects go to play football because they weren't good enough; it was laughable to say the least. The funniest part is the guy had the nerve to try to correct someone's form who can squat 500+... really????
Click to expand...

They are delirious and their program only allows for it... It starts in middle school. We have ALL seen it. These coaches would rather have a 300lb lineman that can "squat 450" (10 inches high, barely a knee flex) at 15 years old than a 250lb 15 y/o that can legitimately squat 225 to depth.

I used to see it when I wrested in HS... It is all about numbers. The rumors that floated around... "that big bastard can squat 400!!!!!!"... The coaches let poor form go to allow for these urban myths and now these days... YouTube vids, etc...

This is where is ego starts... Powerlifting is not about that. If I beat myself today, I won. If I do not, I will next week. Simple as that. Stay positive. Get fired up. Smash it. It is tough when you have to bite your tongue. I have too much on the line for that childish BS...
 
DreamWeaver said:
I've trained football players and they are beastly strong but they better be respectfull of others or my boot goes up their azz... My son has had to put a lot of azzholes in their place over the years though, some of these guys let it go to their head. This pisses me off cuz football is supposed to about respect and discipline!! That's what I teach anyhow and that's how I played the game.
Click to expand...

And again... I am VASTLY over-generalizing here... But the proof is in the pudding on my campus (or should I say alma mater)... These 'kids' need a reality check...
 
True that Boro and I am not biased at all, Football is far and away my favorite sport to watch. Mad respect for the poundings they guys give and take then come back for more. But you are right, a little dose of humble pie wouldn't hurt. Ok, back to Boro making us all look weak. Funny you mentioned squatting 225 to depth 10 times, did that twice last night and hurt more today than after 305 half a**ing it.
 
Casey you are right, kill them with kindness, and one day maybe even invite them to lift with you then kill them with form. In football it is lifts as heavy as you can every time you go to the gym. Thats it, develop great push groups, strength out of the stance which is much higher than parralel. Lots of bouncing. I am training 1 day a week with my buddy who is an ex pro ball player and he is huge. 6'3" 330 somewhere around 17-18% bodyfat, I help him with his conditioning and bodybuilding form, and he is helping me with form on my power moves. Body builders and power lifters may do the same excercises but they do them VERY differently. Hopefully one day I will achieve the status of a power-builder. Strong as a powerlifter but look like a body builder. NICE!!!
 
good to see a powerlifting log :) strong squats and strong pressing. with your ultra wide squat stance are you going raw because i'd think your hips would be aching all overr
 
MrKleen73 said:
Casey you are right, kill them with kindness, and one day maybe even invite them to lift with you then kill them with form. In football it is lifts as heavy as you can every time you go to the gym. Thats it, develop great push groups, strength out of the stance which is much higher than parralel. Lots of bouncing. I am training 1 day a week with my buddy who is an ex pro ball player and he is huge. 6'3" 330 somewhere around 17-18% bodyfat, I help him with his conditioning and bodybuilding form, and he is helping me with form on my power moves. Body builders and power lifters may do the same excercises but they do them VERY differently. Hopefully one day I will achieve the status of a power-builder. Strong as a powerlifter but look like a body builder. NICE!!!
Click to expand...

Very cool. Bodybuilders will try and make the move as hard as possible which will lead to muscular hypertrophy... Powerlifters will make the move as easy as possible, more weight being moved.

I cannot wait to see you stack the plates on bro...
 
endymion88 said:
good to see a powerlifting log :) strong squats and strong pressing. with your ultra wide squat stance are you going raw because i'd think your hips would be aching all overr
Click to expand...

Thanks buddy... Never satisfied!

My hips are generally ok. The only issues I ever had came from using my briefs for my DE days and then ceasing brief use. OUCH! Hips could not handle it.

As long as a foam roll, stretch then do a ton of warm-up sets; I am usually fine.
 
....f*ck it drop a 120lb dumbell on his foot and walk away

Just remember to say, "jesus loves you"


You show quite the bit of maturity there Casey...i mean most times when im in that position i ask them to do better and if not STFU. Usually the people who push real weight are nothing like the dip sh*ts that are messing with you.
 
GoHardOrGoHme said:
....f*ck it drop a 120lb dumbell on his foot and walk away

Just remember to say, "jesus loves you"


You show quite the bit of maturity there Casey...i mean most times when im in that position i ask them to do better and if not STFU. Usually the people who push real weight are nothing like the dip sh*ts that are messing with you.
Click to expand...

Yeah seriously... Well, I am in talks with a pretty serious powerlifting team from Buffalo. Their facility is about an hour from my door step but the commute a few times per week would be worth it. These guys dont **** around...

In the mean time, I just need to suck it up and find some positive energy so I can keep my head up.
 
11/10 - Training - Recovery/Stretching
Foam Rolling
* 10 minutes

Static Stretching
* 20 minutes

Ballistic Stretching
* 20 minutes

Foam Rolling
* 10 minutes
 
After a much needed break.. Not a deload, a BREAK. I am back at it. Left SI joint is pissed off but I hope it will not bother me too much through the next few weeks. Only time will tell. Starting a strict 5/3/1 program

11/16 - Training - Shoulder Press [5/3/1 Week #1]
Foam Rolling
* 10 minutes

Standing Shoulder Press
165*5
185*5
205*7

DB Incline Press
70s*20
75s*18
80s*14
80s*10
85s*16......

BB Bent Over Row - From floor, No belt
135*20
225*20
225*15
225*12

Tricep Extensions, Red Band, hung over top of rack
*30
*20
*25
*20
*15

Also - I have had a few requests about my diet/supplement layout... Not the best, not the worst!!!

Supplements/Diet
Meal 1
2000IU Vitamin D3
1 USPlabs "OEP"
2 USPlabs SuperCissus Rx
1 USPlabs Anabolic-Pump [25 minutes prior to meal]
1 NutraPlanet Divanex
1 NutraPlanet TEA-GCG [High Potency Green Tea Extract]
1 ON EC'ed Fish Oil Capsule
^All with meal

3 whole Omega Eggs
1/2c Egg Whites
1 Whole Grain Brugers Beagle
Natural PB

Meal 2
1 VPX Zero Impact Bar - Pumpkin
5g 4:1:1 BCAA
1 Propel Pack

Meal 3 - Pre-training
2000IU Vitamin D3
2 USPlabs SuperCissus Rx
1 USPlabs Anabolic-Pump [25 minutes prior to meal]
1 NutraPlanet Divanex
1 ON EC'ed Fish Oil Capsule
^All with meal

1/2c Whole Oats
1T Honey
1/2c Honey Bunches of Oats
1 can of SOY FREE! Albacore Tuna

Pre-Training Supp-up
1000IU Vitamin D3
2 USPlabs OEP
2 Pure chlorophytum borivilianum capsules (~1.4g)
2 USPlabs (Beta) Refresh
1 NutraPlanet Divanex

During Training
1 Propel Pack
3 scoops DominATP
5g 4:1:1 BCAA

Post-Training - Meal 4
2 scoops Muscle Milk
1 scoop whey isolate
5g 4:1:1 BCAA

Meal 5 - Pre-training
2 Tilapia Fillet's (~5g)
1/2lb Broccoli Florets
1.5 Bud Light Golden Wheats...................................................

Nothing special, but pretty clean day for a fat powerlifter!!!
 
borobulker said:
After a much needed break.. Not a deload, a BREAK. I am back at it. Left SI joint is pissed off but I hope it will not bother me too much through the next few weeks. Only time will tell. Starting a strict 5/3/1 program

11/16 - Training - Shoulder Press [5/3/1 Week #1]
Foam Rolling
* 10 minutes

Standing Shoulder Press
165*5
185*5
205*7

DB Incline Press
70s*20
75s*18
80s*14
80s*10
85s*16......

BB Bent Over Row - From floor, No belt
135*20
225*20
225*15
225*12

Tricep Extensions, Red Band, hung over top of rack
*30
*20
*25
*20
*15

Also - I have had a few requests about my diet/supplement layout... Not the best, not the worst!!!

Supplements/Diet
Meal 1
2000IU Vitamin D3
1 USPlabs "OEP"
2 USPlabs SuperCissus Rx
1 USPlabs Anabolic-Pump [25 minutes prior to meal]
1 NutraPlanet Divanex
1 NutraPlanet TEA-GCG [High Potency Green Tea Extract]
1 ON EC'ed Fish Oil Capsule
^All with meal

3 whole Omega Eggs
1/2c Egg Whites
1 Whole Grain Brugers Beagle
Natural PB

Meal 2
1 VPX Zero Impact Bar - Pumpkin
5g 4:1:1 BCAA
1 Propel Pack

Meal 3 - Pre-training
2000IU Vitamin D3
2 USPlabs SuperCissus Rx
1 USPlabs Anabolic-Pump [25 minutes prior to meal]
1 NutraPlanet Divanex
1 ON EC'ed Fish Oil Capsule
^All with meal

1/2c Whole Oats
1T Honey
1/2c Honey Bunches of Oats
1 can of SOY FREE! Albacore Tuna

Pre-Training Supp-up
1000IU Vitamin D3
2 USPlabs OEP
2 Pure chlorophytum borivilianum capsules (~1.4g)
2 USPlabs (Beta) Refresh
1 NutraPlanet Divanex

During Training
1 Propel Pack
3 scoops DominATP
5g 4:1:1 BCAA

Post-Training - Meal 4
2 scoops Muscle Milk
1 scoop whey isolate
5g 4:1:1 BCAA

Meal 5 - Pre-training
2 Tilapia Fillet's (~5g)
1/2lb Broccoli Florets
1.5 Bud Light Golden Wheats...................................................

Nothing special, but pretty clean day for a fat powerlifter!!!
Click to expand...

how do you like the golden wheat?
I can't decide if I'm a fan. I'd rather just get blue moon.
 
carpee said:
how do you like the golden wheat?
I can't decide if I'm a fan. I'd rather just get blue moon.
Click to expand...

I do like it. A good friend of mine is a manager of a beer distributor so he gives me a case per month. Typically, I go with Rolling Rock but I wanted to change it up.

I do like how even if you do not drink the beer in 2 minutes, the bottom 1/2-1/4 still tastes crisp and fresh. No bitter beer face chugging the last bit.

Very crisp, clean, citrus-powered taste. Id say 7/10.
 
borobulker said:
I do like it. A good friend of mine is a manager of a beer distributor so he gives me a case per month. Typically, I go with Rolling Rock but I wanted to change it up.

I do like how even if you do not drink the beer in 2 minutes, the bottom 1/2-1/4 still tastes crisp and fresh. No bitter beer face chugging the last bit.

Very crisp, clean, citrus-powered taste. Id say 7/10.
Click to expand...

Wow 7/10 for a domestic that is priced normally. I am going to have to check it out. I am not a big fan of Bud Light it is a little too watery for me but I have been interested in trying this one.
 
MrKleen73 said:
Wow 7/10 for a domestic that is priced normally. I am going to have to check it out. I am not a big fan of Bud Light it is a little too watery for me but I have been interested in trying this one.
Click to expand...

See that is it to... I hate Bud Light. This stuff is much better. Stop and grab one at Applebees, a few $...
 
how would you compare divanex to coleus forskolii for a youngin like myself?

I understand both work through diff MOA and effect the body differently. You opinion on both?
 
GoHardOrGoHme said:
how would you compare divanex to coleus forskolii for a youngin like myself?

I understand both work through diff MOA and effect the body differently. You opinion on both?
Click to expand...

I have honestly seen more of an effect with the Divanex (and it is on sale). I am oily as hell, always a positive thing. The combo I am running is sure to have some synergy; Pure CB/Divanex.
 
borobulker said:
I have honestly seen more of an effect with the Divanex (and it is on sale). I am oily as hell, always a positive thing. The combo I am running is sure to have some synergy; Pure CB/Divanex.
Click to expand...

Big Time, I love Divanex man!!!!!!
 
borobulker said:
I am contemplating buying another bottle. How high do you dose DW?
Click to expand...
I have doesd 3 a day but I think I will go to 4 my next run with it.
 
yo borobulker one problem i have run into with 5/3/1 is you lose your ability to explode on maximal lifts..like your body forgets how i know this because i went from westside training like you to 5/3/1. i asked scott yard and he said for that exact reason (forgetting how to explode) that he takes a 4 week deload before competition where you work in singles of 90% down to 50% to get fast again. keep assistance work hard and heavy.

p.s. should i expect the mail man anytime soon or no?
 
endymion88 said:
yo borobulker one problem i have run into with 5/3/1 is you lose your ability to explode on maximal lifts..like your body forgets how i know this because i went from westside training like you to 5/3/1. i asked scott yard and he said for that exact reason (forgetting how to explode) that he takes a 4 week deload before competition where you work in singles of 90% down to 50% to get fast again. keep assistance work hard and heavy.

p.s. should i expect the mail man anytime soon or no?
Click to expand...

And Yard would know! The dude is a maniac... I believe that. I can build maximal power/speed pretty quickly. I would like to work on additional strength for now. As you know, it is always good to change up.

I felt like my work capacity was dropping and Id like to address it. Also, my accessory work has been done with dynamic speed.

Have you seen the recent Ed Coan interview regarding this question (to some extent)?

Also - PM me about the mail thing...
 
Felt great today - EXTREMELY eurphoric... Also - my GF is getting very mad at me. I turned down the heat when she left for work and forgot to turn it back up. I am sweating like an effing idiot... haha

I had my doubts on how today would turn out with my SI joint being fired up but I went for it anyway, with excellent results. I want to mention that I have not seen ANY strength or power decrease while running OEP (6 days on).

11/17 - Training - Deadlift [5/3/1 Week #1]
Foam Rolling
* 10 minutes

Band Good Mornings - Choked Green Band [Dynamic Speed]
*20
*15
*15

Conventional Deadlifts
* I did a TON of warm-ups to try and get my lower back accustomed to pulling again.
225*5
260*5
290*5
315*5
360*5
405*13! Big rep PR for me!

Green Band Hamstring Curls
*20
*20
*15
*15
*15

Leg Press - Close, Low Stance - Quad Specific
200*20
400*20*4

Rope Pulldown Abs
*30
*20*4
 
Invalid Link Removed

Ed Coan and Hoss Cartwright answer training questions. Ed talks about raw bench training and Hoss talks about squat variations.
 
i've wanted to watch the coan clip but dialup makes it rather difficult a little birdy has said that wildiron didn't release the whole interview and hogged some secrets!
 
hey what do you do anything in particular to improve grip strength? Anything special or just keep at it?
 
i hope boro doesn't mind me answering. for grip strength when you train without straps you get alot of grip work and can usually hold on to whatever you touch. sometimes you need some extra work though and that's when you do some extra direct grip work (plate pinches, fat bar, holds for time, holds from chinup bar, etc) also chalk is a wonderful wonderful thing!
 
11/17 - (Post-Training) Recovery and Recuperation
Foam Roller
10 minutes

Girlfriend powered Rolling Pin Myofacial Release Therapy
Full body, 20 minute blitz...

Matt Wenning-esque Ab Roll Ups
2 sets *50
Invalid Link Removed

Matt Wenning-esque Knee Raises
4 sets *20
Invalid Link Removed

FELT AWESOME when I woke this morning!
 
GoHardOrGoHme said:
hey what do you do anything in particular to improve grip strength? Anything special or just keep at it?
Click to expand...

Nothing too crazy really. My grip has never failed me. I have large forearms, probably from my father who is a life long contractor..

I never ever ever ever use wrist straps... ever...

Ill try and video tape a forearm circuit I do once per week or so...
 
endymion88 said:
i hope boro doesn't mind me answering. for grip strength when you train without straps you get alot of grip work and can usually hold on to whatever you touch. sometimes you need some extra work though and that's when you do some extra direct grip work (plate pinches, fat bar, holds for time, holds from chinup bar, etc) also chalk is a wonderful wonderful thing!
Click to expand...

Perfect man!
 
endymion88 said:
i hope boro doesn't mind me answering. for grip strength when you train without straps you get alot of grip work and can usually hold on to whatever you touch. sometimes you need some extra work though and that's when you do some extra direct grip work (plate pinches, fat bar, holds for time, holds from chinup bar, etc) also chalk is a wonderful wonderful thing!
Click to expand...


Basically when i started deadlifting my grip was quickly outmatched by my back. It didnt take long for my grip to not be able to keep up with the intensity of my deadlift work outs.

Now my max gripped deadlift is around 125lbs less then my max deadlift. How often should i be doing extra grip work since obviously my small hands and lack luster forearms need to catch up as of yesterday?
 
GoHardOrGoHme said:
Basically when i started deadlifting my grip was quickly outmatched by my back. It didnt take long for my grip to not be able to keep up with the intensity of my deadlift work outs.

Now my max gripped deadlift is around 125lbs less then my max deadlift. How often should i be doing extra grip work since obviously my small hands and lack luster forearms need to catch up as of yesterday?
Click to expand...

Daily man... Why not?
 
Nice stuff in here today! Grip it and Rip it! I am gonna be strong like y'all some day. Maybe after my DC training and contest prep I will do a straight 5/3/1 or some Westside training and see how strong I can get.
 
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