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Very simple, adapt or be crushed

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Posted by: HeavyBomber

Hi, I'm Chris

Just started hanging around here and hoping I can find some constructive input and critique.

Here's my routine:

Routine:
Conjugate Periodization (loosely based on Westside Barbell), hypertrophy
4 training session split performed every 7 days

day 1: Max Effort bench press, primary chest hypertrophy, secondary delts and triceps
day 2: Max Effort Squat, primary legs hypertrophy
Off
day 3: Dynamic Effort bench press, primary delts and triceps hypertrophy, secondary chest
day 4: Dynamic Effort squat, primary back and biceps hypertrophy, secondary legs
Off


Posted by: HeavyBomber

1/5/2009 - Max Effort Squat, Primary lower hyper
Fit Stop Gym, Granger, IN



Posted by: largepkg

Holy dog shit, 600lb good morning! My face would visit the floor in about .3 seconds with that weight.

Good job!


Posted by: HeavyBomber

1/9/2009 – DE Bench
Gold's Gym, Crofton, MD

Still lots of shoulder issues preventing me from going heavy.


Posted by: HeavyBomber

1/11/2009 – ME Squat/Dead
Gold's Gym, Crofton, MD



Posted by: HeavyBomber

1/12/2009 – Max Effort Bench Press
Gold's Gym, Crofton, MD

First time in months my shoulder allowed me to press somewhat heavy so not bad weights considering.


Posted by: HeavyBomber

1/15/2009 - ME Squat
Fit Stop Gym, Granger, IN



Posted by: RasPlasch

I would like to see video of that 770 rack pull.


Posted by: HeavyBomber

Sorry didn't take one.


Posted by: RasPlasch

I know.... just saying for um...future reference that I would enjoy seeing a video of it. Because that is a huge lift.


Posted by: deathbypoops

sick work brother!

JM presses dont hurt your wrists at all?? they destroy mine for some reason.... anyway, keep up the strong lifting.


Posted by: HeavyBomber

Thanks deathbypoops lol (nice name) lol

Yeah they hurt unless I use a thumbless grip, then they're okay. I just have to be really careful.


Posted by: Built

HB, my man! Your workouts are sick, as always.

Not too bad for an old man.


Posted by: Seanp156

Quote:
Originally Posted by Built View Post
HB, my man! Your workouts are sick, as always.

Not too bad for an old man.
*Off topic* - Built, your sig would be better if the "Quit" button became grayed out past a certain percentage.

*On topic* - Awesome lifting in here. Stewart and I train for powerlifting as well, he and I generally train alone too (though sometimes people I've gotten to know at the gym will lend a hand).

Funny I did something very similar on floor press to save myself if need be. Instead of those step up blocks by the cage, I used some blue upholstered pads the gym has floating around; the kind that used as a back support on a lot of machines.

Do you do any meets? Ever think of joining a PL gym?


Posted by: HeavyBomber

Quote:
Originally Posted by Built View Post
HB, my man! Your workouts are sick, as always.

Not too bad for an old man.
Still younger than you babe


Posted by: HeavyBomber

Quote:
Originally Posted by Seanp156 View Post
*Off topic* - Built, your sig would be better if the "Quit" button became grayed out past a certain percentage.

*On topic* - Awesome lifting in here. Stewart and I train for powerlifting as well, he and I generally train alone too (though sometimes people I've gotten to know at the gym will lend a hand).

Funny I did something very similar on floor press to save myself if need be. Instead of those step up blocks by the cage, I used some blue upholstered pads the gym has floating around; the kind that used as a back support on a lot of machines.

Do you do any meets? Ever think of joining a PL gym?
I have done dozens of meets mostly local one's around here (Northern Indiana). We don't really have any power lifting gyms. My current gym is pretty close.


Posted by: HeavyBomber

1/16/2009 - DE Bench Press
Fit Stop Gym, Granger, IN



Posted by: PreMier

now i understand the name of the journal

what are your stats? awesome lifts bro


Posted by: HeavyBomber

Quote:
Originally Posted by PreMier View Post
now i understand the name of the journal

what are your stats? awesome lifts bro
Eh, in last six months I've done...

raw:
625 squat
440 bench
670 deadlift

weighing no more than 245 during the time.


Posted by: HeavyBomber

1/19/2009 - DE Squat, back
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

1/20/2009 - ME Bench Press
Fit Stop Gym, Granger, IN

Good shoulder day.


Posted by: HeavyBomber

1/21/2009 - Max Effort Squat
Fit Stop Gym, Granger, IN



Posted by: Rubes11

talk about moving some weight around. nice numbers keep up the good work.


Posted by: katt

Holy Hanna Look at the weight being thrown around in here!!!!!

Awesome!


Posted by: Built

You should see this guy in person. Dude lifts like a champion powerlifter, looks like a champion bodybuilder.


Posted by: katt

then we should have pic's.... other then you tube vid's.


Posted by: HeavyBomber

1/23/2009 – DE Bench
Gold's Gym, Crofton, MD



Posted by: HeavyBomber

1/27/2009 - ME Bench Press
Gold's Gym, Crofton, MD



Posted by: HeavyBomber

1/29/2009 - Max Effort Squat
Fit Stop Gym, Granger, IN

That was it... trashed.


Posted by: HeavyBomber

Quote:
Originally Posted by katt View Post
then we should have pic's.... other then you tube vid's.
That may be possible but what do I get out of the deal?


Posted by: PreMier

someday i will be this hardcore


Posted by: HeavyBomber

Yesterday's 650 dead lift: YouTube - 1-27-09 650 deadlift

followed by the 675 failure: http://www.youtube.com/watch?v=DObHMlQrmso

The 650 was a good lift but you'll notice the weight pulls me forward slightly when I separate it from the floor. It did the same thing to me on the 675 and then my hips started to fail. The instant my hips start to shake I know they're failing and that's why I ditched the lift. I don't want the stress to shift to my lower back so I just dropped it.


Posted by: HeavyBomber

2/2/2009 - Back (skipped DE squat)
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

2/3/2009 - Max Effort Bench Press
Fit Stop Gym, Granger, IN

My single pressing is strong but my shoulder doesn't like multiple reps -very annoying.


Posted by: RasPlasch

I hate the over cautious spotter.


Posted by: HeavyBomber

Quote:
Originally Posted by RasPlasch View Post
I hate the over cautious spotter.
lol
I KNOW!!! DON'T TOUCH THE FREAKING BAR!!!!

What part of 'don't touch the bar unless I call for it' is so hard to understand??? JEEEZ!!!

HULK SMASH!!!!


Posted by: Rubes11

Quote:
Originally Posted by HeavyBomber View Post
lol
I KNOW!!! DON'T TOUCH THE FREAKING BAR!!!!

What part of 'don't touch the bar unless I call for it' is so hard to understand??? JEEEZ!!!

HULK SMASH!!!!
for sure. i get pissed at the kids in my weight lifting class just because you guys need a spot at 185 doesnt mean that i need a spot at 205 ya pussys. mini hulk smash


Posted by: RasPlasch

Quote:
Originally Posted by HeavyBomber View Post
lol
I KNOW!!! DON'T TOUCH THE FREAKING BAR!!!!

What part of 'don't touch the bar unless I call for it' is so hard to understand??? JEEEZ!!!

HULK SMASH!!!!



I know!! Its the worst when cocky cunts put on too much weight. And they start....trying to rep it and it looks like 1 of them is benching and the other is shrugging.


Posted by: HeavyBomber

2/4/2009 - Max Effort Squat
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

2/9/2009 – ME Squat/deadlift
Gold's Gym, Crofton, MD

Got sick... Next week I have to lay off squats.


Posted by: PreMier

go buy one of these.




Posted by: HeavyBomber

lol

2/12/2009 - Dynamic Effort Bench Press, Delts, triceps, abdominals
Fit Stop Gym, Granger, IN

Shoulder was killing me on the flat work, does not hurt doing OHP's...


Posted by: HeavyBomber

2/13/2009 - Dynamic Effort Squat, Back, biceps
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

2/16/2009 - Maximum Effort Bench Press, arms
Fit Stop Gym, Granger, IN

Best bench workout I've had in a long time. Kept the workout short but intense and kept the energy up. Not to mention I did floor presses as the main exercise for reps (hypertrophy)


Posted by: sendit08

...I hope that one day my journal can look like this...


Posted by: HeavyBomber

2/17/2009 - Maximum Effort Squat
Fit Stop Gym, Granger, IN

805 is not a personal record but I'm happy with it nonetheless.


Posted by: RasPlasch

If there was an award for strongest lifter on ironmagazine.... I think you would win.


Its fun to follow your journal just to watch the insane numbers you put up daily.


Awesome job man.


Posted by: Triple Threat

Quote:
Originally Posted by RasPlasch View Post
Its fun to follow your journal just to watch the insane numbers you put up daily.


Awesome job man.
At first I thought that maybe he forgot to include the decimal points.

Ditto on the awesomeness, too.


Posted by: Rubes11

jjeebus if im this stong some day ill be happy


Posted by: Seanp156

Bomber, I'm just curious, what's your height/bodyweight? Also, have you ever competed equipped, or thought about using equipment, or do you plan on staying raw?


Posted by: HeavyBomber

Quote:
Originally Posted by Seanp156 View Post
Bomber, I'm just curious, what's your height/bodyweight? Also, have you ever competed equipped, or thought about using equipment, or do you plan on staying raw?
I'm 38 y/o
252 lbs.
6'-0"

I've never competed equiped but am seriously considering it. Why?


2/22/2009 – Primary Back
Gold's Gym, Crofton, MD

Skipped DE squat work today. My back is not a problem for me so it's really not necessary to post the exact workout. T was all done for hypertrophy.


Posted by: HeavyBomber

2/24/2009 – ME Bench Press
Gold's Gym, Crofton, MD



Posted by: HeavyBomber

2/26/2009 - Maximum Effort Squat
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

2/27/2009 - Dynamic Effort Bench Press
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

3/2/2009 - Maximum Effort Bench Press
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

3/2/2009 - Maximum Effort Deadlift
Fit Stop Gym, Granger, IN

Okay, hurt my leg. It's not serious but it hurts.


Posted by: Rubes11

ok how did that bar not snap in half on the dead lifts that was nuts


Posted by: HeavyBomber

haha, my grip was failing too. Thanks man.


Posted by: Seanp156

Quote:
Originally Posted by HeavyBomber View Post
I'm 38 y/o
252 lbs.
6'-0"

I've never competed equiped but am seriously considering it. Why?
Late response, but I was mostly just wondering. Your raw numbers are pretty damn good. I'm guessing you've set some state/national records in the meets you've done? Equipped I'm sure you'd set quite a few more. Training equipped would be pretty difficult without a group to train with though, especially benching .


Posted by: HeavyBomber

Yeah, I need to start practicing with a squat suit. A bench shirt would be impossible until I find a descent partner.

Here's something: My raw numbers would have won 1st place in my weight class at the -09 Arnold Raw Comp.


Posted by: HeavyBomber

3/10/2009 – Maximum Effort Bench
Gold's Gym, Crofton, MD

Bad shoulder day. I hate this.


Posted by: HeavyBomber

3/12/2009 - Maximum Effort Squat
Fit Stop Gym, Granger, IN

Thanks God that's over.


Posted by: HeavyBomber

3/13/2009 - Dynamic Effort Bench Press
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

3/16/2009 - Dynamic Effort Squat, Primary Back
Fit Stop Gym, Granger, IN



Posted by: PreMier

what do you use for boards on the bench press?


Posted by: HeavyBomber

Quote:
Originally Posted by PreMier View Post
what do you use for boards on the bench press?
I made two different boards, a two board and a three. I just screwed a couple 2x4's together about 2 feet long for the 2 board and three together for the three.

So the two-board is 3" thick and the three is 4-1/2".

Then all I do is strap them on my chest using a braided leather belt. That way you don't have to have someone hold them there. Hell, it's hard enough to get a competent spotter, ya know?

They're at the gym but I'll take a pic tomorrow for you.


Posted by: chiquita6683

OMG!!! You AND your workouts are INSANE!!!


Posted by: PreMier

Quote:
Originally Posted by HeavyBomber View Post
I made two different boards, a two board and a three. I just screwed a couple 2x4's together about 2 feet long for the 2 board and three together for the three.

So the two-board is 3" thick and the three is 4-1/2".

Then all I do is strap them on my chest using a braided leather belt. That way you don't have to have someone hold them there. Hell, it's hard enough to get a competent spotter, ya know?

They're at the gym but I'll take a pic tomorrow for you.
cool, i need to do this.


Posted by: HeavyBomber

Quote:
Originally Posted by PreMier View Post
cool, i need to do this.



Posted by: HeavyBomber

3/17/2009 - Maximum Effort Bench Press
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

Here's the new vid of the 470 press:
YouTube - 3 17 09 ME deadpress


Posted by: Built

Quote:
Originally Posted by HeavyBomber View Post
Yeah, I need to start practicing with a squat suit. A bench shirt would be impossible until I find a descent partner.

Here's something: My raw numbers would have won 1st place in my weight class at the -09 Arnold Raw Comp.
THAT would have been a treat to see! DAMN!

Quote:
Originally Posted by HeavyBomber View Post
Here's the new vid of the 470 press:
YouTube - 3 17 09 ME deadpress
Ohh, I can't wait to get home to see that!

I see you're still tearing the place up, HB. You cutting at the moment, or staying put at 250 for now?


Posted by: HeavyBomber

Staying put at between 245 and 250ish. I flirted with bulking up and competing in the 275 weight class but I've backed off that just because I've had too many other things to deal with lately.
Besides, starting April I'm going to cut back to 235ish. At this point and at this age I'm hesitant to become much heavier. The fat just doesn't want to come off very easy ya know? Well it comes off but the muscle doesn't much wanna stay either.


Thanks for stopping in


Posted by: HeavyBomber

Quote:
Originally Posted by chiquita6683 View Post
OMG!!! You AND your workouts are INSANE!!!
I try.


Posted by: Built

YOU pulled the age card? HAH! You just WAIT!


Posted by: HeavyBomber

Quote:
Originally Posted by Built View Post
YOU pulled the age card? HAH! You just WAIT!
Yes I pulled it. I have freaking aches and pains everywhere -never used to... I don't want to get older whaaa


Posted by: Triple Threat

Quote:
Originally Posted by HeavyBomber View Post
I don't want to get older whaaa
No one does, but the alternative is far worse.


Posted by: HeavyBomber

Quote:
Originally Posted by Triple Threat View Post
No one does, but the alternative is far worse.
IDK, immortality sounds good

I know man... it sucks though. I just need better pain killers.


Posted by: Built

There's a bumper-sticker for you:

"Age is just a number - but you'll need better painkillers."


Posted by: HeavyBomber

Gold's Gym, Crofton, MD

3/20/2009 – DE bench, Deltoids, arms

3/21/2009 – primary back -skipped DE squat work

3/23/2009 – ME bench press



Posted by: HeavyBomber

3/26/2009 - Maximum Effort Squat, Primary lower
Fit Stop Gym, Granger, IN



Posted by: Burner02

Dam HB-
I dunno wether to get inspired...or go shudder in a dark corner after reading your workouts.
Seriously, dude...wow. GJ!


Posted by: Built

Isn't it just NUTS - the dude is insanely strong, but CUT.

Crazyiness.


Posted by: danzik17

Holy shit........I just can't even imagine lifting some of those numbers. That is beastly as hell.


Posted by: chiquita6683

Thats Hot!


Posted by: HeavyBomber

Quote:
Originally Posted by Burner02 View Post
Dam HB-
I dunno wether to get inspired...or go shudder in a dark corner after reading your workouts.
Seriously, dude...wow. GJ!
Be inspired please...

Really man, I've achieve a certain level but it's frustrating because making gains is so much harder. Hell it's a constant battle just to maintain let alone make gains. I need to figure out how to take what I have to the next level. That's where powerlifting/building comes in. As long as I have lifting goals to work for it keeps me focused. My current numbers are my benchmarks, if I improve on them I know I'm making gains. The problem is if I lose focus for just one instance I regress.
I also have the problem of being so self-focused that I tend to neglect those around me. This is a major problem in my personal life.
It would probably be best if I learn to be content with myself for now... IDK.


Posted by: HeavyBomber

3/27/2009 - Dynamic Effort Bench Press, Primary Delts/Triceps
Fit Stop Gym, Granger, IN



Posted by: Burner02

I choose...Inspired!
I know what you mean about plateaus.
I'm back at a square one, from the begining rebuild. My weights suck balls. I think maybe I'm expecting too much too soon of myself? I'm just hoping my brain can change gears and let the strength come back...if that makes any sense....
here's my deal: i'm gonna keep coming back and trying to catch up with you..among others here...and you keep pushing to keep me back in your wake.


Posted by: Triple Threat

Quote:
Originally Posted by Burner02 View Post
here's my deal: i'm gonna keep coming back and trying to catch up with you..among others here...and you keep pushing to keep me back in your wake.
Burner, you and I are so far back in his wake that we can't even see his boat.


Posted by: Burner02

Quote:
Originally Posted by Triple Threat View Post
Burner, you and I are so far back in his wake that we can't even see his boat.
hes uh...a pretty big frigg'n boat, amigo!



Posted by: HeavyBomber

lol, thanks

3/30/2009 - Dynamic Effort Squat, Primary back
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

3/31/2009 - Maximum Effort Squat, Primary back
Eastlake Athletic Club, Elkhart, IN



Posted by: RasPlasch




Posted by: HeavyBomber

Hell Yeah Lol

Hulk Smash!!!


Posted by: Triple Threat

Quote:
Originally Posted by HeavyBomber View Post
3/31/2009 - Maximum Effort Squat, Primary back
Dead Press at chest height (full ROM):
Bench Press:
Decline Bench Press:
Db Press (stretch pause, DOGCRAPP style):
JM Press:
Lateral Raises, One Arm Raises
Triceps Cable Extensions
Hanging Leg Raises
Kneeling Crunches
So where are the squats?


Posted by: HeavyBomber

LOL oops -supposed to be bench press


Posted by: HeavyBomber

I've taken a full week off. Going to start with max effort bench press today.


Posted by: chiquita6683

Quote:
Originally Posted by HeavyBomber View Post
I've taken a full week off. Going to start with max effort bench press today.
Go for it! Piece of cake for u!
mmm cake lol


Posted by: HeavyBomber

Quote:
Originally Posted by chiquita6683 View Post
Go for it! Piece of cake for u!
mmm cake lol
I did
I'm trying to hold my carbs down and you're talkin' about cake. jeez.


Posted by: HeavyBomber

4/13/2009 - Maximum Effort Bench
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

4/14/2009 - Maximum Effort Deadlift/Squat
Fit Stop Gym, Granger, IN



Posted by: Built

I send your vids around to my friends to either cut them down or give them goals, depending upon my mood.

Those deads, the thing is, you stand there like a perfect "X" and then crank out deadlifts I've only ever seen fatass powerlifters (and I'm not hating on the fatass powerlifters, some of them are my bestest buddies) hammer out.

Lifts like a powerlifter, looks like a bodybuilder... DAMN!


Posted by: chiquita6683




Posted by: HeavyBomber

Quote:
Originally Posted by Built View Post
I send your vids around to my friends to either cut them down or give them goals, depending upon my mood.
I had a guy on another forum tell me my pulls look awkward and that I should pull in my stance a little... I started to think about it and then I noticed he was 18 years old.

Quote:
Those deads, the thing is, you stand there like a perfect "X" and then crank out deadlifts I've only ever seen fatass powerlifters (and I'm not hating on the fatass powerlifters, some of them are my bestest buddies) hammer out.

Lifts like a powerlifter, looks like a bodybuilder... DAMN!
I'll hate on 'em... lose some freaking weight, there are weight classes for a reason ya know? -jeez.

Thankyou for the compliments


Posted by: HeavyBomber

Quote:
Originally Posted by chiquita6683 View Post
Thankyou.


Posted by: HeavyBomber

Quote:
Originally Posted by Built View Post
I send your vids around to my friends to either cut them down or give them goals, depending upon my mood.

Those deads, the thing is, you stand there like a perfect "X" and then crank out deadlifts I've only ever seen fatass powerlifters (and I'm not hating on the fatass powerlifters, some of them are my bestest buddies) hammer out.

Lifts like a powerlifter, looks like a bodybuilder... DAMN!


Um, the "X" thing... (prepare for deep thought)...

The universal properties and structural integrity of a triangle intrigues me…

i.e.
What makes a triangle so strong?

Easy:
The moments at each vertex are negated by opposing moments from the other members.

So, if a triangle is sufficient to the load placed upon it, it cannot be collapsed.

IDK if this even really applies to weight lifting but the contemplation flows through my mind every time I line up with my sumo stance. It works for me.

So whaddaya think about that? lol


Posted by: danzik17

Some of those numbers are just unbelievable...I've never seen anything close to it at any gym I've ever been to.


Posted by: HeavyBomber

4/20/2009 – Pre-Meet Max Effort Bench Press, Primary chest
Gold's Gym, Crofton, MD



Posted by: HeavyBomber

4/21/2009 – Pre-Meet Max Effort Squat, Primary lower
Gold's Gym, Crofton, MD



Posted by: chiquita6683

so your doing a powerlifting meet?


Posted by: HeavyBomber

Quote:
Originally Posted by chiquita6683 View Post
so your doing a powerlifting meet?
Yes, on Saturday. It's a meet that I'm putting on at the local gym.

Here's the link if you're interested: HeavyBomber Powerlifting Home Page


Posted by: chiquita6683

Quote:
Originally Posted by HeavyBomber View Post
Yes, on Saturday. It's a meet that I'm putting on at the local gym.

Here's the link if you're interested: HeavyBomber Powerlifting Home Page
Well congratulations and good luck!!!!


Posted by: HeavyBomber

Did some light recovery lifting yesterday. The meet is tomorrow. I have 12 paid, four of which are women. Three are driving more than 100 miles...

I expect that I'll probably have three or four more sign up at weigh in. It should be a good meet. Oh yeah, I have eight deadlifters which is quite rare.


Posted by: chiquita6683

Sounds good! That'd be fun to watch, I know you have to be excited.


Posted by: HeavyBomber

Quote:
Originally Posted by chiquita6683 View Post
Sounds good! That'd be fun to watch, I know you have to be excited.
I am

I'll video the whole thing, break it down into manageable clips and youtube some.


Posted by: HeavyBomber

4/25/2009 - Midwest Springtime Classic, Push/Pull Meet
Fit Stop Gym, Granger, IN



Posted by: chiquita6683

Wow! Very nice, great job!
So howd the meet go overall? Cant wait to see the vids


Posted by: HeavyBomber

Quote:
Originally Posted by chiquita6683 View Post
Wow! Very nice, great job!
So howd the meet go overall? Cant wait to see the vids
Thank you

The meet was awesome! A lot of energy and enthusiasm and from what I could tell the lifters all felt good and excited. We had well over fifty spectators and a lot of people just looking in to see what all the commotion was about.

I will be posting vids on my site and in my log soon.


Posted by: HeavyBomber

Here's my deadlifts:
YouTube - 4-25-2009 Deadlifts

675 was rough. The problem was not my lockout strength, it was the fact I was losing my grip and was going to drop it.


Posted by: chiquita6683

Quote:
Originally Posted by HeavyBomber View Post
Here's my deadlifts:
YouTube - 4-25-2009 Deadlifts

675 was rough. The problem was not my lockout strength, it was the fact I was losing my grip and was going to drop it.
That was sick! Nice job!


Posted by: HeavyBomber

Thanks

...and here are my last two bench presses at the meet:
410 lbs.
440 lbs.

The 440 probably wouldn't have passed at another meet because my pause was nonexistent and my butt came off the bench but my lifts didn't count towards any awards so they let it go.

YouTube - Midwest Springtime Classic -HB Bench Press


Posted by: Built

Kinda nice when you get to slip in a dirty lift

They're still freaking heavy presses, bud. I've never seen anybody at the gyms I train out of throwing that kind of iron around!


Posted by: rantorcha

MAN ALIVE, you are strong! By the way, I love the title of your journal. Great stuff. Shows the real attitude behind your dedication.


Posted by: Built

HeavyBomber's the real deal. I've met him in person and he's easily got the best-looking physique I've ever seen - he stays fairly lean even through his bulks.

HB is what happens when you train like a powerlifter, and eat like a bodybuilder. Powerbuilding. It's a superior way to train.


Posted by: HeavyBomber

Quote:
Originally Posted by Built View Post
HeavyBomber's the real deal. I've met him in person and he's easily got the best-looking physique I've ever seen - he stays fairly lean even through his bulks.

HB is what happens when you train like a powerlifter, and eat like a bodybuilder. Powerbuilding. It's a superior way to train.
Oh please, "the best-looking physique" you've ever seen? lol That's awful hard to believe.
I do try to stay lean through my bulks, or rather I try to get stronger while maintaining my status in the 242 weight class.

You are definitely correct about powerbuilding. There is no doubt about that.


Posted by: Built

In person, in the flesh, bar none, the best.

On youtube, painted up and prepped is one thing. You walk around in good condition all year.

Fellas, you want the look of power and strength all year without the bloated see-food bulk? Watch this guy and do what he does.


Posted by: HeavyBomber

5/11/2009 - Max Effort Squat
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

5/12/2009 - Back
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

5/18/2009 – Max Effort Squat, Primary lower
Gold's Gym, Crofton, MD

I did dead lifts out in the main room. Every dude in there was left questioning his own net worth.


Posted by: HeavyBomber

5/19/2009 – Dynamic Effort Bench, Primary delts, triceps
Gold's Gym, Crofton, MD



Posted by: Seanp156

Quote:
Originally Posted by HeavyBomber View Post
I did dead lifts out in the main room. Every dude in there was left questioning his own net worth.
... Being a PL training in a commercial gym has it's moments... Even squatting just 400-450, people often just stare/watch... Sometimes it's kind of annoying.

BTW, I remember reading a while back you use a braided leather belt to strap boards to your when you do board presses... I train alone too, and I need to start doing board presses. Do you even find the boards slide towards your face when you arch? I think I probably arch more than you do, so that might be a bigger problem for me. Also, what size belt do you use? Is is big enough to work with upwards of 4 boards?

Another method I've heard of is screwing a bolt in the bottom board, and clipping it with a carbiner to your belt, but then it seemed like it'd be a little wobbly... I guess I could use both


Posted by: HeavyBomber

Hey dude,
Yeah squatting gets attn too and YES it is VERY annoying which is why I went out there. Usually I try to be low-key but for some reason I decided to feed off of the annoyance and show all the BB'ers what lifting is all about.

IDK, the belt I use is long, probably a 46-48 so yeah, it would work with four or even five boards. With that many it may become unstable, idk. You may have to use 2x6's instead of 2x4's.
Normally I don't have a problem with them sliding up but like you've observed I don't have a huge arch, so again, IDK.lol

So basically, I'm a real help huh? lol
Thanks man.


Posted by: HeavyBomber

5/22/2009 - Max Effort Bench Press
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

5/26/2009 - Max Effort Squat/Deadlift
Fit Stop Gym, Granger, IN



Posted by: Built

Quote:
Originally Posted by Seanp156 View Post
... Being a PL training in a commercial gym has it's moments... Even squatting just 400-450, people often just stare/watch... Sometimes it's kind of annoying.
Try being a chick and squatting a plate a side below parallel.

Trust me - you're both amateurs when it comes to getting stared at.


Posted by: gtbmed

It's people like you that really motivate me to get stronger. I might eventually want to compete in some PL competitions, but I'm far off right now.

I'm currently on Starr's program but after the gains start to level off and I get more experienced with the lifts, I'm going to move on to a Westside-style program like yours.


Posted by: HeavyBomber

Thanks man

6/1/2009 - Max Effort Bench Press
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

6/2/2009 - Max Effort Squat/Deadlift
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

6/16/2009 - Max Effort Bench Press
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

6/17/2009 - Max Effort Squat/Deadlift
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

6/19/2009 - Dynamic Effort Bench Press
6/20/2009 - Dynamic Effort Squat


Posted by: RasPlasch

I'm glad to see you haven't been crushed yet.




Posted by: HeavyBomber

6/22/2009 - Max Effort Bench Press, Primary Chest, Secondary Deltoids/Triceps
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

6/23/2009 - Max Effort Squat/Deadlift, Primary legs
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

6/25/2009 - Dynamic Effort Bench Press
Fit Stop Gym, Granger, IN
6/26/2009 - Dynamic Effort Bench Squat/Deadlift
Fit Stop Gym, Granger, IN
6/29/2009 - Max. Effort Bench Press
Fit Stop Gym, Granger, IN



Posted by: Triple Threat

Just checking to make sure you weren't slacking. Huge weights. Intense workouts. Carry on.


Posted by: Stewart14

i'm sorry I didn't find this journal sooner, I'm gonna have to keep an eye on this one.

there is some massive lifting going on in here, kind of makes me feel small


Posted by: HeavyBomber

Thanks everybody.

7/1/2009 - Max Effort Squat/Deadlift, Primary legs
Fit Stop Gym, Granger, IN

Freaked everybody out today. On my first attempt at 500lb. squats I got into my stance with difficulty and the bar started moving back and was throwing me off balance so I dumped it from the full standing position rather than falling backward. BIG FREAKING CRASH when it hit the supports, bounced a few times and EVERYBODY from the front desk came running! Then... they saw who it was and just walked back LOL.


Posted by: HeavyBomber

7/6/2009 - GPP -Tire flipping
Fit Stop Gym, Granger, IN

http://www.youtube.com/watch?v=92cX0mDTRpc


Posted by: Built

That is such a great way to train. Sadly, the biggest tires in Vancouver are on parked Hummers that nobody can afford to drive anymore. Heh. You make it look easy.

In other news... I finally got that Inzer! Juggernaut and nkira bought it for me for my birthday, the sweeties.

It gets its maiden voyage tonight... wish me luck!


Posted by: nkira

<walks into the thread & Parks Ass>....

I have seen HB's YT channel, damn!, he's like a super-jacked guy!

HB, You have a amazing body.....in a non homo way....just for the record...


Posted by: nkira

No way, not good enough.... We request a vid....

Quote:
Originally Posted by Built View Post
That is such a great way to train. Sadly, the biggest tires in Vancouver are on parked Hummers that nobody can afford to drive anymore. Heh. You make it look easy.

In other news... I finally got that Inzer! Juggernaut and nkira bought it for me for my birthday, the sweeties.

It gets its maiden voyage tonight... wish me luck!



Posted by: Built

Soon, soon.

HB was the one who suggested the Inzer. It only seemed appropriate to mention it here.

Squatted two doubles with 175 - the heaviest I've squatted since I hurt my back about four years ago.


Posted by: nkira

HB knows his stuff.....

Built, Now that you have the Inzer support, You plan on routinely going heavy with the squats?


Quote:
Originally Posted by Built View Post
Soon, soon.

HB was the one who suggested the Inzer. It only seemed appropriate to mention it here.

Squatted two doubles with 175 - the heaviest I've squatted since I hurt my back about four years ago.



Posted by: juggernaut

still waiting for an RDL video.....


Posted by: Built

nkira, more in the fall when I bulk, but yeah. Gotta try conjugated periodization soon. HB's been a constant shining example of what that style of training can do.

Jugg, soon...


Posted by: juggernaut

I may be buying on an Inzer belt too. Very cool design.


Posted by: nkira

Which one?


Posted by: juggernaut

similiar to her but bigger waist size (duh)


Posted by: nkira

I know that, I meant what thickness, 10mm or 13mm?

Quote:
Originally Posted by juggernaut View Post
similiar to her but bigger waist size (duh)



Posted by: juggernaut

10


Posted by: nkira

I thought you'll go with 13mm.......


Posted by: juggernaut

why's that? I'm a bber, not a powerlifter. Isnt that overkill?


Posted by: Seanp156

I use a 10mm for deadlifts, and a 13mm for squats... It's easier for me to deadlift with a 10mm.


Posted by: nkira

10mm Vs 13mm, hardly any difference if considered from size POV, any ways my experience with belts is very limited....just wanted to know the reason behind the various belt sizes.

Care to elaborate a bit?


Quote:
Originally Posted by juggernaut View Post
why's that? I'm a bber, not a powerlifter. Isnt that overkill?



Posted by: HeavyBomber

Quote:
Originally Posted by Built View Post

In other news... I finally got that Inzer! Juggernaut and nkira bought it for me for my birthday, the sweeties.

It gets its maiden voyage tonight... wish me luck!
AWESOME! The pink one?


Posted by: HeavyBomber

7/14/2009 - Max Effort Squat/Deadlift, Primary legs
Fit Stop Gym, Granger, IN



Posted by: HeavyBomber

11/30/09 - 12/06/09: off


Posted by: HeavyBomber

Going to train today. I'm feeling really out of the gym mentality -no enthusiasm whatsoever. But I'll go and we'll see.


Posted by: HeavyBomber

12/9/2009 - Max Effort Bench Press

This proves a week break is good.

...and you don't even have to feel like it.


Posted by: Seanp156

Where did you go?


Posted by: HeavyBomber

Quote:
Originally Posted by Seanp156 View Post
Where did you go?
I didn't go anywhere. Why?


Posted by: Seanp156

Quote:
Originally Posted by HeavyBomber View Post
I didn't go anywhere. Why?
You hadn't posted here for ~5 months.


Posted by: HeavyBomber

Quote:
Originally Posted by Seanp156 View Post
You hadn't posted here for ~5 months.
Ohyeah lol well quite frankly I get bored with these boards after awhile. I have a lot going on.


Posted by: HeavyBomber

12/8/2009 - Max Effort Squat/DeadLift
Although after a two week lay-off my deadlifts were fairly strong, my squats were very lacking. Not bad though.


Posted by: HeavyBomber

12/10/2009 - Dynamic Effort Bench Press


Posted by: HeavyBomber

12/16/2009 - Max Effort Bench Press
Not a progression day but a good effort nonetheless.


Posted by: HeavyBomber

Here's the vid of the 475 lb. (3)-bd. Press back on the 9th...

YouTube - 12-9-2009_ME_board_press.wmv


Posted by: HeavyBomber

12/22/2009 - ME Bench
I moved the 475 press but I screwed up and it shifted out of position on me. I think I may have pressed it otherwise.


Posted by: HeavyBomber

12/26/2009 - Dynamic Squat, back


Posted by: gtbmed

Do you feel like the box squats do anything? For me I tried doing the dynamic squats but I never felt like I got anything out of them. I did like doing dynamic deadlifts though.


Posted by: HeavyBomber

12/28/2009 - Max Effort Bench Press


Posted by: HeavyBomber

Quote:
Originally Posted by gtbmed View Post
Do you feel like the box squats do anything? For me I tried doing the dynamic squats but I never felt like I got anything out of them. I did like doing dynamic deadlifts though.
I like doing dynamic deads too.

Yes, box squats have been very beneficial for me. The benefits I see are threefold:
1.) Hip flexibility.
When I first started squatting with a wide stance I couldn't even begin to get parallel without my back rounding and my knees buckling inward. It took awhile, but after several months I became flexible enough to hit depth without busting form.
2.) Explosiveness and lockout strength.
I use bands or chains and like benching I have become very strong from mid way up to lock-out.
3.) Practice.
Like any sport, you have to practice to become good. Box squats are really a training exercise. They train your body to perform the squat with efficiency and that has certainly been the case for me.


Posted by: HeavyBomber

12/29/2009

I totally kicked my ass tonight. It was a good one.

Max Effort Squat, primary lower
Hurtin' now.


Posted by: HeavyBomber

1/2/2010 - DE bench, delts, triceps


Posted by: HeavyBomber

1/3/2010 - Back, biceps


Posted by: HeavyBomber

1/4/2010 - MaxEffort Bench Press


Posted by: HeavyBomber

Injured my right pec pressing that 500 lb'er.
It's a small tear of some sort in the muscle. It's not a connective tissue injury so I'm hoping with a couple weeks rest it will be fine. At the moment I think a push-up is even out of the question. It hurts.


Posted by: HeavyBomber

1/5/2010 - Max Effort Squat/DL
I equaled a personal best but I'm a little disappointed because I'm in a bulk and am 10 lbs heavier.


Posted by: HeavyBomber

1/12/2010 - Max Effort Squat
Pec still hurts a little but definitely healing up well. Tonight's 600 GM fel way too heavy and I swayed a little back and forth on the walk out -tweaked my back a little. It's fine but I decided to fore go more heavy squats in favor of leg presses.


Posted by: HeavyBomber

1/14/2010 - DE squat, back


Posted by: HeavyBomber

Okay, since my little pectoral injury -no presses.
1/15/2010 - abs, delts, triceps

Hanging leg raise, weighted crunches, weighted sit-ups

JM Press, extensions

Front raises, side raises


Posted by: HeavyBomber

1/18/2010 - ME Bench Press
Didn't feel any pectoral pain throughout the max effort sets but I didn't want to push my luck so I decided to do dips instead of more barbell presses. Surprisingly I felt the pain slightly on the dips so I lightened it up but it was still there so I tried flies and had no problem.


Posted by: HeavyBomber

1/19/2010 - ME Squat/DL, lower


Posted by: HeavyBomber

1/23/2010 - Back
*skipped DE squat - short on time


Posted by: HeavyBomber

1/25/2010 - Max Effort Bench Press, primary pressing structure
Weak max effort today and sub-par benching altogether.


Posted by: Stewart14

Quote:
Originally Posted by HeavyBomber View Post
1/23/2010 - Back

*skipped DE squat - short on time
  • HB rows / Bent over rows
  • pull-ups / Lat pull-downs
  • Seated rows
  • Db shrugs
hey, I know this isn't the focus of your workouts, but what kind of weights are you using on these? I'm just trying to get an idea of what different people do for their accessory work. thanks.


Posted by: HeavyBomber

Quote:
Originally Posted by Stewart14 View Post
hey, I know this isn't the focus of your workouts, but what kind of weights are you using on these? I'm just trying to get an idea of what different people do for their accessory work. thanks.
um, let's see...

BB rows:
185x6
225x6
265x6
295x5
225x5

Pull-ups:
body x6
body x5

Pull-downs:
150x8
160x8

Seated rows:
210x6
190x6
180x6

Db Shrugs with a couple second hold at top:
150's x5
130's x 5
110's x5
90's x5

I can handle a lot of weight and volume with my back. It's definately my strongest muscle group... well not counting my glutes.


Posted by: Stewart14

Quote:
Originally Posted by HeavyBomber View Post
um, let's see...

BB rows:
185x6
225x6
265x6
295x5
225x5

Pull-ups:
body x6
body x5

Pull-downs:
150x8
160x8

Seated rows:
210x6
190x6
180x6

Db Shrugs with a couple second hold at top:
150's x5
130's x 5
110's x5
90's x5

I can handle a lot of weight and volume with my back. It's definately my strongest muscle group... well not counting my glutes.
well, you didn't have to list everything, but thanks anyway. I was mainly interested in the rep ranges you use for your accessory stuff, and it appears you stay heavy and low rep with them. Is this stuff to failure, or just heavy and you stop at 5 or 6 reps regardless?


Posted by: HeavyBomber

Yeah it's pretty much to failure or at least until I feel like I can't do another successful rep.

My routine is nothing more than Westside conjugate periodization combined with the old MAX-OT hypertrophy oriented principles.


(CLICK HERE here to view the original thread with full colors/images)

Very simple, adapt or be crushed


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