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Rodja
02-04-2013, 10:23 AM
My wait is over and it's time to gear up (pun intended) for April 13th. After some initial debate and thought, I will be competing in the 220lbs weight class instead of 198lbs. I'm currently sitting at almost 230, which is really heavy for me, and I will be closer to 222-224 by the week of the meet. Cutting weight is not something that is new to me, but I don't want to have anything substantial going into this one to keep the number of external factors to a minimum. My primary gear is going to be Metal Ace shirt and Metal Ace suit.

My actual template has been something that has deviated away from conjugate principles to something that is primarily rep effort and max effort. My reason for moving away from dynamic is primarily two-fold. First, I find it extremely boring and something that I don't get psyched to do. Second, and the most important part, is carryover. For whatever reason, I don't see much, if any, carryover from the DE.

Let the adventure begin...

Rodja
02-04-2013, 10:26 AM
2/3
Squat

Worked up to 606x1
656x2 (reverse band)

http://www.youtube.com/watch?v=Tgnl6FrnW8E

GM
185x15
225x10
245x10

Ab Wheel
BWx10x4


First time with briefs and suit since December and it felt really weird at first. It took awhile to get everything in place, but I was able to fit Pro briefs underneath my Ace suit. The session didn't start off too well as I was having some difficulties keeping my thoracic tight and my hands in place, but I locked in once I hit ~560.

Rodja
02-04-2013, 10:30 AM
http://www.youtube.com/watch?v=2VLenqkaDbA

Sorrow
02-04-2013, 04:58 PM
Hell yeah man!

Also agree with the weight class. It isn't so much the effect a cut has on overall strength, but keeping the gear fitting a good way. Keep it up man!

O_RYAN_007
02-04-2013, 09:02 PM
Looking great man. 606 on the come up look easy for you.

Rodja
02-05-2013, 08:37 AM
Looking great man. 606 on the come up look easy for you.

It's the first time I've had this load on my spine in awhile and I had some slight trouble with the unrack. I think my hips weren't directly under the mono and this messed it up. The mono we use is far from ideal as the arms swing around 1" or so and makes it hard to dig in your traps.

Rulk
02-05-2013, 04:18 PM
Looking good bruh. Good luck on the meet, I think you'll do really well.

O_RYAN_007
02-05-2013, 07:52 PM
After reviewing the band lift, it looks like you maintained a much better form and got under the bar stronger that the 606 lift. Both lifts looked great though.

Rodja
02-06-2013, 08:07 AM
Lower back is quite tight today from Sunday and right shoulder is also tight, but nothing some mobility and ice couldn't help.

2/5

Incline CG
185x8x2
205x5x2

DB Rows
145x15
145x18

Dips
BWx15
BW+25x8
BW+45x8
BW+70x5

WY/BB Curls/Rolling Ex
15x6/85x12/30x12
15x6/85x12/30x12

I got in some really solid work on this day. Decided to throw in dips as my supplemental move to change things a bit and because I couldn't find a good handoff guy for some 2-board presses. One thing that I noticed, and this is very positive, is that my upper back mobility is improved and I was able to hold extra tightness during the CG incline and dips.

Rodja
02-06-2013, 08:30 PM
2/6

Sumo
405x5
455x3

Suspended Cambered GM
225x5
245x5
275x5
315x5x2

Unilateral LP/Standing Cable Crunches
360x15x3/110x15x3

Used more of a RE today based off of Prilepin's chart and hit the "optimal" reps based off my projected 1RM. I didn't attempt anything near failure and worked primarily speed and technique with the GM variation as my primary muscle builder.

ryansm
02-07-2013, 03:34 PM
Damn Rodja making some serious improvements bud! Looks like you found some meat-heads to train with:) How's the bench coming?

Rodja
02-07-2013, 03:51 PM
Damn Rodja making some serious improvements bud! Looks like you found some meat-heads to train with:) How's the bench coming?

After gaining some weight and gaining more experience in the shirt, I can confidently say that I will be breaking 500 at some point this year.

This was from last week:

http://www.youtube.com/watch?v=QNVFZqF05TA

I'd put that set at about an 8 on the RPE and it's just a matter of consistency and continuing to strengthen the lats and triceps.

Rodja
02-08-2013, 07:54 PM
2/8 Bench


http://www.youtube.com/watch?v=1kpV2Zw1BxU

Close Grip
225x8x3

Tate Press/External Rotations (mini)
35x15x3/15x3


Easily my best bench ever in a shirt. I fucking nailed it today. On each set in the video (both of which were PRs), I had another rep in me, but my lumbar cramped after the single. Either way, I am far ahead of my pace and am extremely happy with my progress. Next week will be floor press per my 2:1 of shirted:raw work.

O_RYAN_007
02-08-2013, 10:26 PM
Fkn nice work man!

h2s
02-09-2013, 10:45 AM
Fucking a. Respect man, you are a strong MF'r.

BBG
02-09-2013, 10:49 AM
I hate those lumbar cramps. Any suggestions on how to not let that happen?

milehighguy
02-09-2013, 10:52 AM
Fucking a. Respect man, you are a strong MF'r.

This...
Impressive

Rodja
02-09-2013, 12:34 PM
I hate those lumbar cramps. Any suggestions on how to not let that happen?

In reality, they almost should happen as they indicative of a high level of overall tightness.



Fucking a. Respect man, you are a strong MF'r.


This...
Impressive


Thanks for the compliments, fellas.

Rodja
02-12-2013, 10:35 AM
2/10
Squat

Worked up to 615x1

Ab Wheel
BWx10x3

This session was far from my best day. I was never able to loosen up my back and I had to call it at earlier than I had hoped. Most of the crew ended up having a shitty day and one of the guys had to dump a weight, which hasn't happened to us in several months. This whole next week is going to be an underload with only briefs on lower and raw for upper.

Rodja
02-13-2013, 09:54 AM
2/12

AM

BB Rows
205x10
255x15x3

Pullups
BWx8x3

Cable Rows
180x10
220x10
250x8-drop-200x8

PM

OHP
145x8x2
145x7

Dips
BWx15
BW+35x8x3

Facepulls/Tate Press
100x15x3/40x12x3

External Rotations (mini)
15x3

I've been somewhat neglecting lat work and decided to throw in a random two session day with one specifically lat work. This week is my raw week for my CNS and muscular recovery has seldom been an issue for me. Made sure to really up the calories at dinner (2 avocado cheeseburgers with homemade hashbrowns) and am feeling sore today from the huge increase in volume, but that is to be expected.

burlyman30
02-13-2013, 10:07 AM
in late for the bench vid..

Great arch/tightness/foot positioning. Nice control/speed down to the block. Made it look easy. Well done. Looks like you are working with a bunch of guys who know their stuff. That is so important when attempting to lift at a high level.

Rodja
02-13-2013, 10:12 AM
in late for the bench vid..

Great arch/tightness/foot positioning. Nice control/speed down to the block. Made it look easy. Well done. Looks like you are working with a bunch of guys who know their stuff. That is so important when attempting to lift at a high level.

My weight gain has been the biggest change. It's made the sleeves tighter and moved the groove lower to take advantage of my triceps strength. I've hit PRs the past two weeks, but it's still a world of difference between a 2-board and touching the chest.

DJM
02-13-2013, 11:34 AM
Fucking a. Respect man, you are a strong MF'r.

same......very very impressive

burlyman30
02-13-2013, 11:51 AM
My weight gain has been the biggest change. It's made the sleeves tighter and moved the groove lower to take advantage of my triceps strength. I've hit PRs the past two weeks, but it's still a world of difference between a 2-board and touching the chest.

I didn't have the advantage of seeing the path your elbows took prior to the weight gain, but the path they took in this vid looked great. Not only taking advantage of triceps, but lats too. And yes... those last 3 inches are a bugger without a hefty bounce to get things moving. haha.

Rodja
02-13-2013, 11:58 AM
I didn't have the advantage of seeing the path your elbows took prior to the weight gain, but the path they took in this vid looked great. Not only taking advantage of triceps, but lats too. And yes... those last 3 inches are a bugger without a hefty bounce to get things moving. haha.

My old groove had me keeping my elbows wide until I about a 3-board at which point I would start to tuck. With this current groove, I break at the elbow and tuck much sooner and have to drift to hit a 2-board. I haven't attempted to touch in ~4 months and probably won't be attempting this for another 3-4 weeks. I hope to take 455 to a 1-board next week and then reevaluate depending on how that goes.

burlyman30
02-13-2013, 12:18 PM
I had a tough time in the old days learning to tuck elbows... my tris were a weakpoint and elbows wanted to stay wide. When I went to a false grip (thumbless), it forced my elbows in and made all the difference in the world.

Interesting about not touching chest in 4 months... long time, but I see where you guys are going with this. Things have changed a bit in the last 20 years. Blocks weren't used back then, but I can certainly see the advantage in them. Makes total sense. CNS accommodation with the amount of weight + progressive depth training.

Rodja
02-13-2013, 12:27 PM
I had a tough time in the old days learning to tuck elbows... my tris were a weakpoint and elbows wanted to stay wide. When I went to a false grip (thumbless), it forced my elbows in and made all the difference in the world.

Interesting about not touching chest in 4 months... long time, but I see where you guys are going with this. Things have changed a bit in the last 20 years. Blocks weren't used back then, but I can certainly see the advantage in them. Makes total sense. CNS accommodation with the amount of weight + progressive depth training.

Multi-ply lifting is really fucking weird when you think about it. Many don't touch the chest on bench until the latter portion of a strength cycle, incorporate the straps in a squat, or pull on a frequent basis. I've still only used the straps on squat 3-4 times, which is a small concern to me, but I'm lucky that deads come very naturally to me and I mainly need to do rep work on them to build strength.

burlyman30
02-13-2013, 07:57 PM
Multi-ply lifting is really fucking weird when you think about it. Many don't touch the chest on bench until the latter portion of a strength cycle, incorporate the straps in a squat, or pull on a frequent basis. I've still only used the straps on squat 3-4 times, which is a small concern to me, but I'm lucky that deads come very naturally to me and I mainly need to do rep work on them to build strength.

I came from a gym with world champ lifters, but chains, bands and blocks didnt exist then, nor did multi ply suits and shirts. Things have really changed.

Do you guys do progressive squat depth training also?

What's the current thought on pulls? Kenady always insisted on reps 5 and below. Lots of triples. One day per week.

Rodja
02-13-2013, 08:23 PM
I came from a gym with world champ lifters, but chains, bands and blocks didnt exist then, nor did multi ply suits and shirts. Things have really changed.

Do you guys do progressive squat depth training also?

What's the current thought on pulls? Kenady always insisted on reps 5 and below. Lots of triples. One day per week.

We always squat to depth during our working sets. Pulls are done once a week and always 5 or fewer.

burlyman30
02-13-2013, 08:31 PM
We always squat to depth during our working sets. Pulls are done once a week and always 5 or fewer.

So some things do remain the same, even after 2 or 3 decades.. :cool:

Rodja
02-16-2013, 08:33 AM
2/15

Floor Press (pinky on rings)
225x5
275x5
315x1
275x7

BB Curls/Pressdowns
90x10/110x15
90x10/110x15
90x10/110x15

Side Laterals/Pullaparts/Dual External Rotations (mini)
35x15/15/15
35x15/15/15

Solid raw sessions with easy assistance work. My back is still not feeling great, but it's improving with some capsaicin, NSAIDs, and MFR.

Rodja
02-18-2013, 10:18 AM
2/17

Cambered Low Box Squats
335x3x5

Called it after the squats. Tried to throw in some basic BW assistance work, but the spine did not feel fine.

I've been doing extra mobility work on the area and didn't realize how immobile I am compared to my flexibility. I finally bought another baseball to use on my glutes and there's some funky adhesions in there that are very tender, especially in the right glute.

Sorrow
02-19-2013, 07:21 AM
Not to surprising you've been hitting it consistently, both sumo and squat. That takes a toll. I like that you listened to your body and called it. Take the time to recover and stay focused on the end goal at the meet.

Rodja
02-19-2013, 03:06 PM
2/19

Incline CG
185x8
205x6x2

Meadows' Rows
90x15
115x15
135x12
135x12-drop-90x12

Flat DB Press
80x12
90x8x2

Rolling Triceps Ex/Side Laterals/Triceps Fallouts
35x12/35x12/BWx10
35x7/35x12/BWx9

Standing Facepulls
80x15
90x15x3

A couple of major updates from the weekend. First, I've adjusted my training schedule to have one more wave of 2:1 followed by a wave of 3:1 prior to meet week and then the final week being active rest and mobility work. Next is a gear change. I pulled the trigger on a new pair of briefs: Metal Jack size 44. It'll be a tight fit under my sit, but I'll be able to get it with enough weight.

Rodja
02-21-2013, 02:51 PM
2/20

Sumo
Worked up to 540x5
570x1

Snatch-Grip Deads
335x5x4

DB Side Bends
70x10x4

BW Hypers
50 reps

On paper, this session looks really good, but I wasn't able to really dig in once again and I'm one session away from pulling in only my suit. The main thing that the extra gear is preventing me from doing is to really push out on the side of my foot and generating maximum force to the bar. I'm not frustrated as my hips have loosened up and I was able to put in a solid sumo session, but it's a nuisance that I'm struggling so much with my gear.

Rodja
02-23-2013, 11:57 AM
2/23

Bench

Worked up to 495x2 (3-board)
455x1 (2-board)
455x1 (1-board)
425 touch; lost about halfway up

Pullups
BWx7x4

WY/Side Laterals
20x6/35x15
20x6/35x15

Pullapart Series


First time that I have attempted to touch in several months and, although I didn't get it, looking at the video, I did really well on the descent, but lost my legs and got stuck about halfway up. The 455 to a 1-board was slightly muscled up and I can tell from both videos that I am too focused on pushing the weight away instead of driving myself into the bench.

Rodja
02-28-2013, 09:01 AM
2/24

Squat

Worked up to 616x1 (opener; reverse-band)

Ab Wheel
BWx10x5

This session did not start off well. Two girls that are competing with us in April went before us. As I was showing one of them her knee travel, my knee partially dislocated. This is the third time that this has happened in a year with each time more painful than the previous one. I walked around for about 20 minutes and then popped it back into alignment. I took my time and very tentatively added weight (I wore a sleeve the entire time) before adding my briefs and suit. I worked up to where I wanted to get and then called it after I hit my opener. The knee is tender and pretty sore today, but there's not a huge limp. The meet is still on, but I won't be demonstrating a valgus force anymore.

Rodja
02-28-2013, 09:08 AM
2/26

Flat DB Press
90x8x4

Meadows Rows
115x12
135x10
135x10-drop-90x10

HS Rows (pronated)/Pullaparts (pronated and supinated)
135x10/10/10
135x10/10/10

Facepulls/Dual Band Ex Rotation (mini)
100x15/15
100x15/15
100x15/15

Tate Press/BB Curl
35x15/95x8
40x10/95x8
40x10/95x8

This was simply about getting some blood flowing and focusing more on the smaller muscles. It was a lot of volume, but most of it is very low on demand (outside of the drop set) and nothing was to failure.

2/27

Speed Pulls
345x2x10

GM
225x8x4

Standing Cable Crunches/DB Side Bends
110x15/80x10
110x15/80x10
110x15/80x10

I took some extra caffeine before this session and was humming right along the entire time. I only have a few more sessions of non-speed pulling and I already have opener established: 545. This is a very conservative number for me to total and because I don't know how I will feel by this time.

Rodja
03-02-2013, 08:56 AM
3/1Bench
Worked up to 495x1 (3-board)
455x1 (2-board)
425x1 (1-board)

Band Pullapart Series (mini)
3 sets of 10

Today sucked. Flat out fucking sucked. I couldn't get tight enough at any point and felt like my back was flat on the bench. I was able to complete my reps, but with about 1/3 of the speed as last week. Physically, I feel fine, but I guess the CNS stayed on the couch on this day and next week will be a full deload. Not just a raw week, but a complete deload. After that, I will have three training weeks left and most of them will be openers and second attempts.

Sorrow
03-02-2013, 04:06 PM
Out of curiosity have you determined what is the lightest amount of weight you can touch with in your shirt? Have you been tweaking it at all?

Rodja
03-03-2013, 12:56 AM
Out of curiosity have you determined what is the lightest amount of weight you can touch with in your shirt? Have you been tweaking it at all?

I've touched 405 with it and I've moved my grip and jacked the shirt down. This past week was on me in that I sucked on that day and just couldn't get anything really going.

Rodja
03-04-2013, 08:00 AM
3/3

Squat

Worked up to 565x1 (briefs)
605x1 (suit)
655x1 (suit)

Ab Wheel
BWx10x4

Tried out the Metal Jack briefs today and they are freaking incredible. They are without a doubt the most comfortable brief that I've ever used that still supplied support. These not only provided great hip support, but I felt like I was shot out of a damn cannon. There is some incredible tightness with the suit on top, but I will adjust to that and I need to lose about 10 pounds to make weight.


http://www.youtube.com/watch?v=Zq3Fark6QT4

Sorrow
03-04-2013, 08:29 AM
Yeah, I love my jack suit! The crazy part is how soft and comfortable it feels.. right before it tries to squeeze the life out of you in the hole!
Good job man keep driving forward!

Rodja
03-04-2013, 08:51 AM
Yeah, I love my jack suit! The crazy part is how soft and comfortable it feels.. right before it tries to squeeze the life out of you in the hole!
Good job man keep driving forward!

Briefs solo was tight, but bearable. It was when I added my Ace suit on top of it that I was really uncomfortable. With just the briefs, I was able to walk around normally, but I looked ridiculous trying to walk once I added the suit. I love the support of the Ace, but hate the tiny ass leg openings that they have.

Sorrow
03-04-2013, 12:26 PM
yeah when I combo'd briefs and jack suit my leg went numb in about 10 minutes. Metal tends to constrict the quads/thighs. Inzer seems to focus more on supporting the glutes. regardless good squating man

Rodja
03-18-2013, 04:23 PM
Quick updates:

1st and 2nd attempts for squat and deadlifts are solid (601/650 and 545/575, respectively). Slightly adjusted my shirt and was much more stable and smoother on Friday and took 455 to a 1-board cleanly. It wasn't super fast, but the bar moved at a good pace.

burlyman30
03-23-2013, 12:33 AM
Coming along nicely. How soon is the meet?

Rodja
03-23-2013, 08:46 AM
April 13th.

I touched and pressed 405 successfully last night and it was really smooth. My other openers and second attempts are solid. As long as I hit those 5 lifts, I'll be happy. The goal is mainly to total and play this one conservatively before really going for it on the next one.

Sorrow
03-23-2013, 10:43 AM
Sounds like its all coming together! I think this is going to be a good meet for you. I like the idea of playing this one conservative. Get good openers and 2nd's in, then test yourself on the thirds man! No need to be overly stressful chasing a total just yet. Although saying that I have no doubt you'll put some impressive numbers on the board!

burlyman30
03-23-2013, 10:50 AM
April 13th.

I touched and pressed 405 successfully last night and it was really smooth. My other openers and second attempts are solid. As long as I hit those 5 lifts, I'll be happy. The goal is mainly to total and play this one conservatively before really going for it on the next one.

At over 1700 total, you have come so far over this past year. The cool thing is, you've only just begun.

Rodja
03-30-2013, 10:08 AM
http://www.youtube.com/watch?v=4hGHJBU_p8U

Opener and smoked it. The two small adjustments I made were to leave the shirt higher on my chest and to move my right foot closer to the bench.

DJM
03-30-2013, 03:04 PM
http://www.youtube.com/watch?v=4hGHJBU_p8U

Opener and smoked it. The two small adjustments I made were to leave the shirt higher on my chest and to move my right foot closer to the bench.

animal, did look smooth out of the bottom

Sorrow
04-05-2013, 02:40 PM
Getting close to go time, how is everything?

Rodja
04-05-2013, 02:47 PM
Getting close to go time, how is everything?

I still have a week, thankfully. I've had a bit of a sinus infection this week and haven't made it to the gym since Sunday (I hit my opener on squat).

Sorrow
04-05-2013, 06:51 PM
damn man hope that clears up fast! You are ready to kill it!

Rodja
04-14-2013, 08:17 AM
I finished with a disappointing 1630 total (633/424/573) and went 6 for 8 on the day (I scratched my third bench attempt). Overall, though, I did learn a lot and will definitely be doing one on August when APF returns to TX. This one will be much different, though. I originally planned to stay in a hotel the night before, but our dogsitter flaked out on us and I had no choice but to leave the day of and drive to the event, which was about 3 hours away. Obviously waking up at 3:30 and driving to a PL meet is far from ideal and I never could get truly "locked in" for my lifts.

I really felt this on my squat as I never got a good unrack even on my warmup attempts and it translated to me missing my second attempt (633). I eventually got it, but I know I easily have another 50-60lbs in me when I have my shit together. Bench was an odd feeling and I was scared shitless as it is my weakest event by far. When I was in the back, everything felt heavy in my hands; just getting up 2 reps with 225 was a task. I hit opener (402) fairly easily and told my handler to just pick a number for the next attempt. The unrack was solid and got the weight on my lats before I broke at the elbows. The weight came down very smoothly, I waited for the press command, and then started driving the weight up. However, about 2-3" off my belly, my lumbar cramped up very badly. I actually started to say "take it," but the weight came driving up. I ignored the pain, finished the rep, racked the weight, and lied on the bench for a moment to let my back unknot (I got 3 whites, BTW). I decided to scratch the third attempt as to save some fuel in the tanks.

During the break in the back, we had lunch and I got a second wind during this time. I was constantly grazing throughout the meet on granola, protein shakes, fruit, and some candy bars and I think the glucose was really hitting my system by this point. I flew through the warmups and smoked my opener of 540. My second attempt was smooth, but a little slow for my taste as I had too much drag along my body and killed my speed. I decided to go balls out and attempt 601 on my third attempt, but I lost the grip about 1/3 of the way up.

I'll post up videos soon.

Sorrow
04-14-2013, 12:07 PM
He man finishing is finishing! Congrats on getting the first meet in and a nice total. I know it wasnt what you wanted but its more then most will ever try, and it is something you can build off of. All those adversities will be things you can rule out at the next one and be that much sharper! Can't wait to see the videos!

Also, it sounds like your a-lot like me, were both very critical of ourselves. But you decided to do this meet, and you finished it! Now rest up, eat up, and come back for more. You are one strong mofo!

LBC-83
04-15-2013, 02:44 PM
No shame there. Congrats.

KAB111
04-15-2013, 04:05 PM
Hell yeah! BA! Nice work!

Rodja
04-16-2013, 07:48 PM
http://www.youtube.com/watch?v=q75s1p7o5-s

weekend
04-17-2013, 12:55 AM
awesome. how heavy are the best lifts shown?

is all powerlifting done with sumo stance? i dont follow it much lol


edit: nevermind, saw above. crazy numbers man! don't be ashamed, you have many meets ahead of you!

O_RYAN_007
04-17-2013, 07:32 AM
I can't see the vid now since I'm at work, but congrats on getting the numbers you did. Keep up the hard work.

Rodja
04-17-2013, 07:39 AM
awesome. how heavy are the best lifts shown?

is all powerlifting done with sumo stance? i dont follow it much lol


edit: nevermind, saw above. crazy numbers man! don't be ashamed, you have many meets ahead of you!

Not all people can pull of sumo as it frame dependent and requires more mobility/flexibility. I'm built to pull sumo since I have long arms, a shorter torso, and a high level of flexibility.

burlyman30
04-17-2013, 07:02 PM
Not all people can pull of sumo as it frame dependent and requires more mobility/flexibility. I'm built to pull sumo since I have long arms, a shorter torso, and a high level of flexibility.

I tried sumo a couple of different times but it felt terribly awkward and uncomfortable. I was always amazed that Ed Coan was able to switch between styles , since they are so different biomechanically.

Rodja
04-17-2013, 08:40 PM
I tried sumo a couple of different times but it felt terribly awkward and uncomfortable. I was always amazed that Ed Coan was able to switch between styles , since they are so different biomechanically.

He actually didn't have a choice. He had a major groin injury and was unable to pull sumo after that. His top pull was sumo and at a lower weight class.

burlyman30
04-17-2013, 10:03 PM
He actually didn't have a choice. He had a major groin injury and was unable to pull sumo after that. His top pull was sumo and at a lower weight class.

Something like 820 in the 220 class if memory serves correctly.

Rodja
04-18-2013, 07:29 AM
Something like 820 in the 220 class if memory serves correctly.

His all-time best was 901 at 220lbs.

burlyman30
04-18-2013, 10:09 AM
His all-time best was 901 at 220lbs.

Total beast mode. I imagine that record will stand for quite some time. I had no idea that he broke 900 in that weight class. I thought he went up a class before he broke that barrier. But I am a little rusty on my power lifting history. I lost track about 89 or 90.

olddawg
04-18-2013, 10:35 AM
Nice goin Roggie! come long way in the last while