Written by: Chris Cooper

Week 3 ( New) 2008

Still Alive and Kickin'

So it's been a while and I bet we lost a lot of you out there. Hopefully there weren't too many dumbasses who only did chest just because we didn't post anymore workouts. Anyway, its been a crazy year and a half. I retired from powerlifting, with 6 national titles in the books. I am now dedicated to strongman exclusively. I've competed in three competitions so far, and won one of them. So what's this mean to all you out there? It means that you will be seeing a lot of strongman exercises incorporated into the workouts now.

For all of you thinking out there " Well I don't want to compete in strongman, I just want to get bigger". Don't you needle dicks worry cause you won't be in any strongman competitions anytime soon. I've seen lots of people on YouTube with your " 500lb deadlift hex bar". Its amazing how people have no idea what the fuck they are doing. A hex bar is not a deadlift. The weight is stablized all around you. It makes the lift ten times easier. SO stop with your pussy ass YouTube video posts. 225lbs bench reps for 15 reps is not something to twist your cock in a knot about....Anyway, now lets start this NEW Workout bitches.......

Sunday= Deadlift Day

Thats right nothing but deadlifts. " Well I don't want to workout on Sundays, cause I stay out late with my fat-armed friends at the guido clubs Saturday night" or " But deadlifts are dangerous, and I would much rather do some rows". The people who think like this are the same people who wear a white tanktop under a cutsleeve shirt, JERKOFFS. Deadlifts are essential for building strength and size. So thats why we dedicated an entire day to them. Also working out on a Sunday no only gets the hardest workout out of the way early, but it also disciplines you to be serious about lifting.

So here's the workout:

first set of deadlifts- 10 reps warmup

second set= 6 reps   3rd set= 3 reps   4th set= 2-3 reps  5th set= 2 reps 6th set= 1 rep( max or at least 90 percent of your max)

7th set= 6-8 reps

Adjust the weights you use accordingly to what you can lift. Pick the weights you can do for these amounts of reps, and then work from there.

2nd exercise= Rack Deadlifts

The picture above demonstrates the rack deadlifts. First off allign the bar to be right under your knees. For your first 3 sets do deadlifts from here 5-8 reps each set. This helps with your pull. For your last set, raise the bar to right above your knees. Do 3 sets of 5-8 reps. This movement will help with your lockouts during your deadlifts. You should pick a weight around your max to do this with. Doing sets with your max weight will help your body adjust to the weight for the actual deadlift.

End your day with 4 sets of Bicep curls and your done. If you aren' totally wiped out after this workout, you haven't worked out hard enough and you clearly are wasting your fucking time. For those that worked there asses off, good work, and you will be seeing results. You will deffly be sore tomorrow.

Week 3 is complete. The new workout will be sure to fuck your shit up, but it will be worth it. Stay strong and dedicated. I'll see you next week for the 2nd day of the workout.

Week 2

Written by : Chris Cooper

Are you walking into the gym with your hands in your pockets, head down, feet shuffling, with a frown on your face? Wake the fuck up! You are on a mission to workout, so walk with a presence. Keep your head tall and stand up straight. You should know exactly what you came to the gym to do.

Bench Press, Squats, and Deadlifts (and no, a hex bar is not a dead lift shithead). These are the three main exercises that we will focus on in our workouts. These are also the 3 mass and size builders’ workouts. We will base all of our chest, back, and leg workouts on each of these lifts. Here is the Chest workout.

1. Bench press, 4-5 sets. Start with a weight you can do for 10 reps, and each set after add 20 lbs. HIGH weight and LOW reps will get your chest bigger. Also move your hands out so that your index finger is aligned on the ring around the bar. The wider your grip the more, chest you use.

2. Band Bench press, 3 sets. Most people never heard of this, but it works the chest like no other. You will have to buy bands, and you can get them at this site: http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=515

You connect each band to the end of the bar to a dumbbell you have on the ground. Then simply do bench press with the bands on each side. The resistance is crazy.

3. Rack press, 4 sets. Grab a bench and put it in the squat rack. Align the metal safety bars so that they are exactly parallel to your chest. Then simply put weight on a barbell and do bench press. Each rep you should explode with the weight starting resting on the bars, and push the weight up. Each rep you should pause every time you place the weight back down on the bars.

4. Floor press, 4 sets. Simply lie on the ground and do a bench press. Your elbows and triceps should touch the ground on each rep. Try pausing the weight on your descent, and explode up. Do about 5 reps each set.

If you’re thinking ‘what about decline bench press?’, then go slam your dick in a drawer. You probably love doing decline press because you can do a lot of weight. Well, you are a shithead. Decline will not add strength to your bench press, it will simply allow you to think you’re hot shit, and you are not.

Just remember it’s not about how much weight you can do in the beginning, its all about the form! Another week in the books. Try this workout and you’ll see exactly what it takes to be a 6 time national powerlifting champion. Until next week….train hard and don’t fuck around.

Week 1

Written by: Chris Cooper

Why Are You Here?

So you think you are ready to get in the gym? With your gloves on tight and your weight belt snug like a fashion statement? "I don't really want to get that big...I just want to workout chest and arms...There is so many hot girls here..." SHUT THE FUCK UP!! If any of these thoughts go through your head don’t waste your time reading this, and go watch my super sweet sixteen. Powerlifting isn't for everyone.

In fact if you’re a little pussy, then don't even think about it. Powerlifting can be attempted by everyone, but half of those who say they do powerlifting, squat half a centimeter, descend an inch on their bench press and bend over like they are getting it in the ass to do a deadlift. These people are called shitheads. The fact is you should not be the same person who you are everyday when you are in the gym. You are not your girlfriends teddy bear, you are not mommy's little boy. You need to snap and get some attitude.

Every person has it deep down inside of you. No it’s not a prostate; it’s your fucking intensity. Powerlifting is all about intensity. Don't think you are going to tune in every week and see "This week let’s tone our hamstrings" I am not here to baby your ass. If you have the heart and intensity to powerlift, I will guide you through it to be, what I call a "FREAK". A Freak is a person who handles weights like feathers. These are people who curl what other people are maxing out at on the bench.

If you want mass, strength, and power, powerlifting can do it for you. The question is do you have what it takes to be a freak or a shithead? Each week will be a new chapter in your journey...For all of you that are still reading and have not left to watch my super sweet sixteen...welcome my brothers to coop diesel powerlifting.............