Deadlifting video 500 x 4

Round your back into a C!

What up

Almost through another semester of exams. 7 exams next week and then I'm cruising easy the next few weeks, until it all starts over again. Deload this week. The past couple days I've felt like fairly poor pretty consistently, but today my energy levels have come back around and I'm feeling good.

Dynamic Warmup - nothing but a good time

Bench Press SS w/ring muscleups 5 x 3
45 x 20
95 x 10
135 x 5
185 x 4
205 x 3
225 x 3
225 x 3
275 x 1
225 x 20 - new best by maybe 4-5 reps. Been a while since I did a rep set at 225.

Weighted Pullups - strict
45 x 4
70 x 4
90 x 4
80 x 4

Barbell 1arm rows / Trap Bar Shrugs / DB Curls

Gettin my swell on hard for the Jersey shore. Hittin the clubs like a boss DJing with Pauly D this summer.

Diet
8:30am
Broccoli
onion
mushroom
grassfed beef/venison jamboree
coconut oil

1:00
Broccoli
onion
mushroom
grassfed beef/venison jamboree
lara bar

5:00
applesauce - get my sauce on

6:00 - 20g BCAA in mutagen (who doesn't wish they could drink some sludge and turn into a ninja turtle?)

8:00 - same smoothie as usual but with coconut

10:00 - same beef medley as before

Some cool vids of some monsters training!

This past saturday I trained up in North Jersey with some old friends. Needless to say they have all gotten inordinantly strong.



This is Christina Lafex trotting with 275lbs per hand like she is late to work.



Chris Weaver with forearms that make elephants jealous. 435lbs/hand



And Big Sexy Brett Somerville moving with 445lbs per hand



And lonely Dan Pope with a 355lbs/hand farmer's walk

I have better quality videos up on my youtube page
http://www.youtube.com/user/djpope

It was awesome training with everyone. I'm such a little guy compared to all these monsters!

In other news I finished 2 exams today. Only 7 left next week and I'm a year into Physical therapy school!

4/25/2011 - deload week (feels good after this past saturday)

Dynamic Warmup

Flat DB Press SS w/MB soccer throws and Band Fallouts
100lbs x 21, 11, 11 - new best. Felt pretty tired.

Cable face Pulls + Db Curls - getting my "bro" on.

Oh ya, last week I forgot to post a workout, I got 455 x 8 dead stop deadlifts

Cuisine
9:00am
Eggs
butter
olive oil
grissly grass fed chuck roast
orange

12:30
Salad w/veggies
olive oil dressing
lamb
orange

5:00pm
Apple Pie Lara Ball
banana

6:00 - 20g BCAA and water

7:30 - fruit smoothie - oranges, grapefruit, bananas, strawberries

10:00
Venison Roast
Mashed Sweet Potato w/butter(grass fed)
Salad w/vegetables.

I'm beat!

Turn my Swag on.

mmm, perfect picture.

Well, I think I set a PR for saturated fat consumption this morning. I found a grass fed organic pint of heavy whipping cream and I mixed it with a coffee and slugged it. Best energy drink money can buy. Came out to 540% of my saturated fat for the day in one sitting and 1,600 calories. I'm a boss!

On the way to Chris Weaver's today I had my cow blast energy drink along with some dark chocolate. I've got to say that while I was driving, I was JACKED up! So pumped I was singing to britney spears the whole time.

In attendance today was the sexy Brett Somerville, Rob Agnoli Canoli, Chris Weaver and Christina Lafax. Haven't trained with these guys in ages so needless to say I was pumped!

By the time I got to Chris's place my heart rate was through the roof and I was feeling quite uncomfortable and jittery so I decided to forego the warmup and jump straight into the yoke. COLD SHOCK! No better exercise to warm up the body then throwing hundreds of pounds on the spine directly.

Yoke
400lbs x 50'
600lbs x 50'
700lbs x 50'
800lbs x 45' - took me 60 seconds. Definitely a new best. Chris's yoke is super comfortable. I think it tore 60% of the skin off of my upper back. That's ok though my back needed a trim anyway. I felt pretty winded after this.

Farmer's Walk
I forget the warmup weights.
135lbs/hand x 50'
220 x 50'
275 x 50'
335 x 25' 355 x 15' - can't believe I did this. Both sets were new bests. First time ever picking up over 700lbs.

Stones - I caught a glimpse of Rob Agnoli's bare chest before I started stones and knew that was all the motivation I need today to get some new bests.
275lbs x 3 @ 47"
315lbs x 1 @47"
340lbs x 1 @ 42" 365 x lap and missed the load. Think these are both new bests.
275 x 8 @ 47"

All in all I had an excellent time. I can't get over how strong everyone is. Chris and Brett both did farmer's deadlifts with 475lbs per hand and Christina had a run with 275lbs per hand. Rob is a chiseled 255lbs and is looking more ripped then ever. It looks like Brett and Rob are both persuing their doctorate at taco bell, which is great! (I think I almost pooped my pants when Brett said this)

We had some deep philosophical discussion after training about strongman, poop and getting drunk and it was the most fun I've had in a long time! Can't wait to do it again! Thanks Chris for the place to lift and Rob for the tape (which I stole because I brought my own secretly). I took a bunch of videos of us lifting. I'll get them up once I'm home and have access to my own computer. PEACE!

Progress Pics - 10 years of training

Dan with a crooked smile

Back Shot

Thought I'd post some new pics. been about a year since I last posted. A bit heavier from strongman and eating like a boss.

Dynamic Warmup

bench press is life - SS w/rope dynos
135 x 12
185 x 5
225 x 5
230 x 12
245 x 12
265 x 9 - New bests. getting tired of high rep bench, time to get back down next training cycle. Maybe use the axle so i feel cooler.

Strict neutral pullups SS w/human flags
45 x 12
55 x 12
35 x 15

DB curls / Ring rotary rows / Trap Bar Shrugs

Eating
9:00am
salad w/olive oil and chicken

1:30pm
2 lara logs

4:30 - Shake
4 bananas
3 oranges
2 grapefruit
bluebs

6:00pm - 20g BCAA and 1 liter water

8:00pm - 2 bananas(hittin it hard)

10:00
Sweet potato heaven
salad
chicken

All of the Lights

Man I wasn't on my A-game today. I think I was at about a B or a C game. That being said, it doesn't mean that I can't post an awesome picture of a stud riding a shark.

Today we were blessed by the presence of the terrific Nick Caputinator Caputo. It was a fun day altogether. We spent that majority of the time blowing bubbles, reminiscing about past romance and staring into each other's eyes.

Dynamic Warmup

Axle Clean and Jerk - Crapped out on these today. 4 x 5-10 MB Slam between sets of C+J
125 x 3, 3
175 x 3, 3
215 x 1
235 x 1
255 x 1
250 x 5 - New PR but definitely have more in me. Don't know what happened today. I even played Brown paper Bag right before I started the lift.

http://www.youtube.com/watch?v=omJj-pgv2IQ

"Though it might seem wrong thank god for that white
They use to call me the pirex kid, aka young arm and hammer"

Flat Dumbbell Press SS w/Band Fallouts
60 x 5
90 x 5
110 x 5
130 x 7 120 x 10 - PRs. Had to salvage the workout somehow.
110 x 10

Axle Curl / Cable Facepull / Rope Climb - Gave myself 10 min. and just got after it.

Fuud.
9:00am
Ground Beef/venison mix I made w/veggies(broccoli, tomato, onion, mushroom, salad greens)
Raw sheep's milk cheese

12:00
more beef/deer mix
Sweet potato and olive oil

4:00pm
Salmon
Lara Ball

6:00 - 20g BCAA and water

8:00 - weird ass shake
oranges
grapefruit
grapes
banana
sweet potato
white potato
wow what was I thinking.

10:00
Salad
Beef mix
Brown Paper Bag money

I'm averaging 4k calories per day. Wondering if its not enough. Dropped down from 4,500-5,000. I only weigh 178!

Gua Sha!

I got my gua sha tools in the mail today. They are a deep massage tool similar to Graston's for anyone familiar out there. Steph is going to hate me. I'm gonna fix her neck!

Our class(class of 2013) met the class of 2014 today. Feels good not to be the new guy. makes me feel like I accomplished something.

Felt like el doo doo before the workout started. Glad I pushed through. Ended up being a good day.

Dynamic Warmup.

Log Cleans (from hang)
140 x 5
180 x 5
230 x 5
250 x 3 - still not feeling awesome. Need to work on these

Atlas Stones - great day for this. My dad got me some more pallets so I wanted to give them a go.
200lbs to 55" x 3
240 to 55"
280 to 55" - new best for height I'm sure. Felt great. I'm usually terrible with high boxes
240 to 60"
200 x couple misses @ 65" - pretty much a stone clean and press at this point. Couple narrow misses.

Aight, you know what it is. Everything I do, I do it beef.
7:30am
salmon and oil
coffee lara ball

12:00pm
salmon and oil
apple and almond butter
sweet potato and oil

4:00pm
Apple Pie Lara ball

5:30-6:30 - 20g BCAA and water

7:30pm
Rice (OH my god!)
pork chopskies
green beans
Smoothie - citrus and MANanas.
http://www.youtube.com/watch?v=qRuNxHqwazs

10:00pm Salad and other stuff. Didn't make dinner yet.

fly till I die

mmmm, a cat with beers on its head. I've been into cats lately huh.

Man I've been tired this week. Not especially motivated but getting stronger none the less!

Dynamic warmup

Bench Press
95 x 5
135 x 5
185 x 3, 3
225 x 2
245 x 8
260 x 8
275 x 8 - This damn weight has been plaguing me for years, finally got it.

Pullup - strict
45 x 8
60 x 8
70 x 8

And done.