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Old 04-16-2014, 09:08 PM   #11
BrianHopper
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BrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good posts
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Video from last week:

Last edited by BrianHopper; 04-17-2014 at 09:23 PM.
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Old 04-16-2014, 09:11 PM   #12
BrianHopper
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BrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good posts
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Monday
04.14.14
SQ/DL-Deload

Squat:
BARx15
145/2x5
235x5
325x3
Added knee sleeves:
415x1
445/5x1

Deadlift:
225x3
315x3
405x1
475/5x1

Walking lunges:
BWx100ft
BWx100ft
BWx100ft

Decline Situps:
BWx20
BWx20
BWx20
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Old 04-16-2014, 09:28 PM   #13
PhillyDev
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Nice work sir. I'll be following along. Killin' it!
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Old 04-16-2014, 09:36 PM   #14
BrianHopper
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BrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good posts
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Originally Posted by PhillyDev View Post
Nice work sir. I'll be following along. Killin' it!
Thanks, I appreciate it!
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Old 04-17-2014, 09:15 PM   #15
BrianHopper
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BrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good posts
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Tuesday
04.15.14
Bench-Deload

Bench press:
BARx20
95x10
135/2x5
185x3
225x1
285/5x1

Flat DB presses:
60x20
70x20
70x20

Floor press:
135x10
225x10
275x10
275x10

Band flyes w/EFS monster mini band:
Band/5x20
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Old 04-17-2014, 09:26 PM   #16
BrianHopper
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BrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good posts
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Old 04-17-2014, 11:22 PM   #17
BrianHopper
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Join Date: Apr 2014
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BrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good posts
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I'm sure you guys know who he is, if not then I suggest you google him. He's a great guy and an awesome powerlifter with a lot of knowledge. He is probably one of top online coaches in the game not to mention one of the top multiply powerlifters in the 220s, 242s and 275s.

Before I go any further, if youíre expecting a training book that is going to lay out a 10-12 week training program and not teach you anything, then this book isnít for you. 10/20/Life will teach you how to train for the rest of your lifting career and not just a few weeks. So, if you want to learn a thing or two and have a book thatís going to change your way of life and your thought process on training in general, then I highly recommend you keep reading.

This book is 100 pages and it goes over everything from warm-ups, offseason, weak points, pre-contest and more. He breaks down the weak points from missing at the bottom, middle, and top of the lifts and he even list what movements to use so you can address those weak areas. There is also an example template on how to setup a weak point training cycle. He goes over your weekly options and how to setup your training split during the week. Another area that had a lot of detail is the assistance index. He breaks them down into groups and gives a list of exercises and his recommendation of sets x reps for each main lift (squat, bench, and deadlift). Brian, also breaks down each main powerlift individually and breaks them down on how to perform them. Whatís good about this is, he explains it from head to toe.

This book goes over so much, that Iím sure Iím missing something. Here are a few more topics that he goes over in the book and Iím sure I mentioned some stuff already. He explains offseason training and how to set it up, pre-contest and how to peak for a meet, equipment and how to wrap your knees and wrists, how to properly warm-up with samples, weak point training and how to attack it, RPE, assistance work and which ones to choose, how to work up and back down, reverse bands and which ones to use and how, nutrition and so much more.

This book isnít a training program, itís a guide on how to help you train smarter and become stronger. Iíve bought a lot of eBooks from 5/3/1 (all 3 books), The Cube, The Juggernaut Method, and 365 Strong, but 10/20/Life is the one Iíll be going back to for reference.

Here is the link to the website where you can buy it along with his Weight Cutting Manual...
http://www.powerrackmedia.com/
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Old 04-18-2014, 03:45 PM   #18
BrianHopper
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Join Date: Apr 2014
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Training Exp: 15
Training Type: Powerlifting
Fav Exercise: All of them!!!
Fav Supp: Anything from ALN!!!
My Mood: Cool
Reputation: 4810
BrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good posts
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Friday
04.18.14

Leg press:
2pps x 12
3pps x 12
4pps x 12
5pps/3x12
3pps x 25

McGill pull-ups superset with seated shoulder press:
Pullups:
14 singles, 2 between each set of shoulder presses
Seated shoulder press:
105x12
145x12
170/3x12
145/2x12

Sumo shrugs superset with front,side and rear laterals:
Shrugs:
225x15
225x15
225x15
Front, side, and rear laterals:
10 reps for each movement for a total of 30 reps each set using 10lb DB's

DB rows superset with bench dips:
Rows:
60x15
60x15
60x15
Dips:
BWx12
BWx12
BWx12

Back raises superset with neutral grip DB presses:
Back raises:
BWx15
BWx15
BWx15
Presses:
50x20
50x20
50x20

Hammer curls superset with barbell curls:
Hammers:
20x20
20x20
20x20
Barbell curls:
85x8
85x8
85x8

Done...I didn't feel like training yesterday so I doubled up today. Even though the weights were light, it was pretty intense because it was a lot of work. The next two weeks should be a little more exciting, lol.
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Old 04-18-2014, 04:43 PM   #19
dzarello
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Very impressive strength. Good luck getting to your goal numbers.

Subbed in for the win!
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Old 04-21-2014, 10:43 AM   #20
BrianHopper
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Join Date: Apr 2014
Location: Lakeland, Florida
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Training Exp: 15
Training Type: Powerlifting
Fav Exercise: All of them!!!
Fav Supp: Anything from ALN!!!
My Mood: Cool
Reputation: 4810
BrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good postsBrianHopper has made some very good posts
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Originally Posted by dzarello View Post
Very impressive strength. Good luck getting to your goal numbers.

Subbed in for the win!
Thanks!!!
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