Very simple, adapt or be crushed [Forum Archive]

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Very simple, adapt or be crushed

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Posted by: HeavyBomber

1/26/2010 - Max Effort Squat/DL, lower

Rack Pulls (below knee)
225
315
365
405
455
500
550
600
650
700 * pulled some tendons in my underhand bicep/forearm -ouch.
Squats:
315x5
405x6
445x6 (one band each side)
445x6 (one band each side)
Leg Press
3 sets -heavy
Leg extensions / curls

Posted by: HeavyBomber

1/28/2010 - Dynamic Effort Bench Press, deltoids, triceps

Bench Press (one band each side):
200x1 X12 sets
Front/Lateral Raises
Various Triceps Extensions

Posted by: gtbmed

Quote:

Originally 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.

I believe Louie recommends doing assistance work to failure or near failure anyway.

Those are some strong deadlifts man. It's unfortunate that you've been injured at a few points though.

Posted by: HeavyBomber

Quote:

Originally Posted by gtbmed

I believe Louie recommends doing assistance work to failure or near failure anyway.

Those are some strong deadlifts man. It's unfortunate that you've been injured at a few points though.

Yeah, the injuries keep doggin' on me but the tendon pull in my bicep was just stupidity on my part. I have been doing a lot of deadlifts lately and I worked biceps the day before I attempted those heavy rack pulls. I knew I need to give it a rest but I kept pounding and that's what I get.

Posted by: HeavyBomber

2/1/2010 - ME Bench Press

Floor Press:
225
255
285
315
345
375
410 - Damnit, pain in that torn pec area again... stopped
Bench Press:
315x6
340x6
325x2, 315x4
Db Press:
120's x3 -OUCH! bicep tendon pain -no go. must go lighter
90's x6
80's x6 stretch pause
Front/lateral raises
JM Presses:
165x8
145x8
135x6
Triceps cable extensions
Abdominals

Posted by: HeavyBomber

2/2/2010 - Max Effort Squat, primary lower body

Good Mornings:
225x3
275x3
315x3
365x3
405x1
455x1
500x1
550x1
600x1
640x1 couldn't re-rack it -went back down on pins
Wide stance Squats:
315x5
365x1
405x6
455x6
500x5 -failed on 6th
Good Mornings:
275x6
315x6
315x5 failure
Leg Press:
3 sets of 6 reps near failure
Leg Extensions
3 sets to failure
Reverse-Hypers
3 sets to failure

Limped out.

Posted by: Triple Threat

Quote:

Originally Posted by HeavyBomber

Limped out.

Well done.

WRT the pec and bicep issues, do you have a history of problems or is this a recent development?

Posted by: HeavyBomber

Quote:

Originally Posted by Triple Threat

Well done.

WRT the pec and bicep issues, do you have a history of problems or is this a recent development?

Thanks man.
No, both are a recent development. As much as it hurts me to say, I need to back off the max effort stuff for a while and heal these pesky injuries. Hate it, hate, it hate it!

Posted by: HeavyBomber

3/15/2010 - M.E. Squat/DL

Sumo Dead Lift:
235
325
375
415
460
510
560
610
630 failed miserably
Good Mornings:
225x5
275x5
working sets:
315x5
365x5
405x5
Leg Extensions:
Heavy 4 sets of 10 reps
Front Squats:
185x6
225x6
185x6
Reverse Hyper-extensions:
3 sets -difficult

Bodyweight: 238 lbs.

Diet:

Calories: 3,517

Fat: 163g - 42%
Carb: 106g - 12%
Protein: 387g - 46%

Posted by: Built

How's the pec?

Posted by: HeavyBomber

Quote:

Originally Posted by Built

How's the pec?

The pec is fine but soon after that happened my right wrist started killing me, and then I pulled my bicep and a bunch of tendons doing a heavy rack pull.

Now, 5 weeks later, after talking 3-4 weeks off everything is back in working order for now but I am weeeeaaak, and it's messing with my head. I was on a roll and then BAM, a series of injuries, and I get set back... blah.

Posted by: Built

Blah. It comes right back and you know it. I put my back out a few weeks ago and had to lay off everything. Now my knees don't hurt. It would appear I was overdue for a rest. You too methinks.

Posted by: HeavyBomber

3/16/2010 - M.E. Bench Press

Bench Press:
135
165
195
225
255
285
315
345
375
405
Decline Bench Press:
225x5
275x5
300x5
265x5
225x8
Incline Db Press:
100's x6
90's x6
75's x6
65's x5 stretch pause
JM Press
Triceps press-downs
lateral / front raises
Db Curls
Concentration curls
abdominals
Calves

Diet

Calories: 3,256

Fat: 162g - 46%
Carbs: 67g - 7%
Protein: 357g - 47%

Posted by: HeavyBomber

Quote:

Originally Posted by Built

Blah. It comes right back and you know it. I put my back out a few weeks ago and had to lay off everything. Now my knees don't hurt. It would appear I was overdue for a rest. You too methinks.

Yeah I know but what the hell, I'm just intolerant of weakness.

Posted by: Built

You're telling me? I've watched your vids!

Posted by: HeavyBomber

3/19/2010 - D.E. Squat, back

Box squats / Deadlifts
8 sets each
BB Rows
Pull-ups / pull-downs
Seated cable rows
Db Shrugs

Diet

Calories: 3,435

Fat: 164g - 43%
Protein: 308g - 37%
Alcohol: 47g - 9%

Posted by: Built

Those 47g of alcohol are gonna keep you JAYACKED baby!!!

Posted by: HeavyBomber

lol

oops I forgot carbs...

Carbs were 95g - 10%

Posted by: sweetjaymz

your bench press is off the chain the bro! i hope i can get to that level... 600 bows on good mornings! your a beast!!!

Posted by: HeavyBomber

Thanks man.

3/21/2010 - D.E. Bench Press, primary delts, triceps

Bench Press:
45% plus bands x1 X10 sets
Standing O'head Press:
135x5
185x5
205x5
225x3
185x6
Seated Db O'head Press:
95's x10
Machine Mil. Press:
3 sets heavy
JM Press
Triceps Extsensions
abdominals
Seated calf raise

Diet was a cheat day. Stayed fairly low carb though.

Posted by: Built

LOL yeah, my cheat days are sometimes practically all fat. Mmmm... fat...

Posted by: HeavyBomber

3/24/2010 - Max Effort Bench Press

3-board press:
235
265
295
325
355
385
415
Bench Press:
315x5
300x5
285x5
Db Press:
110's x6
100's x6
90's x6
80's x6
Flies
JM Press
Triceps Extensions
lateral raises

Diet

Calories: 3,985

Fat: 217g - 50%
Carb: 79g - 8%
Protein: 406g - 43%

Posted by: HeavyBomber

3/25/2010 - M.E. Squat/DL

Good Mornings:
135
225
275
315
365
405
455
500
550
600
1/4 Rack Squats:
550x4 too heavy
500x6
500x6
500x6
500x6
Std. Dead Lift:
415x3
415x3
415x3
375x3
Leg Press:
4 sets, reps to failure
Leg Extensions

diet

Calories: 3,602

Fat: 189g - 47%
Carb: 125g - 12%
Fiber: 21g
Protein: 365g - 42%

Posted by: T_man

You absolute beast. I would be intimidated by you and request for the gym to install a 'clunk alarm' for people who are too big so I don't look as much of a pussy :P

Posted by: HeavyBomber

Well I don't know about all that but I appreciate it man.

Posted by: Built

189g fat.

Mmmm... fat!

Posted by: HeavyBomber

Quote:

Originally Posted by Built

189g fat.

Mmmm... fat!

lol I know,

6oz. of almonds had quite the impact.

Posted by: HeavyBomber

3/29/2010 - Max Effort Bench Press

3-board press:
225
255
285
315
345
375
405 good one
Bench Press:
315x4
315x3
295x4
295x3
275x4
275x3
Db Press:
120's x6
110's x6
100's x6
80's x6 stretch pause
O'Head BB Press:
135x5
105x5
lol front delts were trashed
Various grip triceps extensions
Abdominals

Diet:

Calories: 3,579

Fat: 179g - 45%
Carbs: 124g - 14%
Protein: 353g - 41%

Posted by: Triple Threat

Is your injury completely healed now?

Posted by: HeavyBomber

Quote:

Originally Posted by Triple Threat

Is your injury completely healed now?

lol Which one? I swear I was a total wreck for awhile there and I lost quite a bit of pressing strength:

1.) My wrist had this weird bump on it and hurt when I benched.

2.) I had a minor tear in my left pectoral.

3.) I had pulled my bicep and all the attaching tendons through the elbow and forearm.

4.) My right shoulder had a mystery pain always.

Everything but the wrist is healed up. So yes, I'm back to training the way I should be now.

Posted by: HeavyBomber

3/30/2010 - M.E. Squat/DL

Good Morning:
245
295
335
385
425
475
515
565
605
Rack 1/4 Squats:
515x5
515x5
550x5
550x5
Rack Pulls:
405x5
405x5
405x5
405x5
Leg Press:
3 sets heavy to failure
Pull-through

Diet:

Calories: 3,108

Fat: 146g - 41%
Carb: 145g - 18%
Protein: 309g - 41%

Posted by: HeavyBomber

3/31/2010 - Back

BB Rows
Pull-downs: various grips
T-bar rows
one-arm cable pull-downs
seated rows
Db shrugs
BB rows
and anything else I could think of...
BB curls
Db curls

Been slacking on back training so I went ahead and trained it on it's own day and went all out to failure on everything.

Diet:

Calories: 3,168

Fat: 176g - 49%
Carb: 115g - 15%
Protein: 278g - 36%

too much fat and not enough protein but still on track.

Posted by: Triple Threat

I was referring to the bicep injury. Good to see you're good to go.

Posted by: HeavyBomber

4/1/2010 - D.E. Bench Press, Deltoids, triceps

Bench Press:
45% x1 X10 sets
Close-grip Bench Press:
225x5
275x5
250x5
Seated O'head Db Press:
85's x6
70's x6
55's x6
Triceps Extensions
Lateral Raises
Abdominals
Calf Raises

Posted by: HeavyBomber

4/2/2010 - Dynamic Squat / Dead Lift

Box Squat (14" box (one band per side)):
50% x2 reps X12 sets
Dead Lift (sumo stance):
50% x1 rep X12 sets
Db Shrugs (light)
Lat Pull-downs (light)

Posted by: HeavyBomber

4/2/2010 - Diet

Calories: 3,479

Fat: 175g - 44
Carb: 93g - 10%
Protein: 380g - 45%

Posted by: HeavyBomber

Went to FL for a week and gained 7 lbs.

Weight: 240

4/12/2010 - M.E. Squat, lower

Rack Pulls:
315
365
405
455
500x3
550x3
600x3
585x3
Squats:
225
315
365
405x5
405x5
405x5
GM:
315x5
315x5
315x5
Leg Press:
4 sets heavy
Leg Ext.
Leg Curl
Standing calf raises

[*]Diet:[/b]

Calories: 3,779

Fat: 192g - 47%
Carb: 114g - 12%
Protein: 366g - 41%

Posted by: HeavyBomber

4/14/2010 - M.E. Bench

Floor Press:
225
255
285
315
345
375
405 -very difficult ugh
Bench Press:
315x4
315x4
295x4
250x5
Db Press:
120's x6
105's x6
80's x8 stretch pause
JM Press
Triceps Ext.
front / lateral raises
abdominals

Diet:

Calories: 3,427

Fat: 207g - 54%
Carbs: 93g - 10%
Protein: 294g - 36%

Posted by: Triple Threat

Quote:

Originally Posted by HeavyBomber

Went to FL for a week and gained 7 lbs.

Most of Florida is close to sea level, meaning it's closer to the center of the earth, which results in greater gravitational pull, which results in what appears to be a greater weight than elsewhere.

Posted by: HeavyBomber

Quote:

Originally Posted by Triple Threat

excellent! That must be it.

Posted by: HeavyBomber

4/16/2010 - Turned 40 today...

D.E. Bench

Posted by: HeavyBomber

4/18/2010 - M.E. Squat

Deadlift:
missed 600
Squat
GM
Leg Press
Extensions
Curls
Calves

Posted by: HeavyBomber

4/20/2010 - M.E. Bench Press

2-Board Press:
225
255
285
315
345
375
405 -really slow
Decline BP:
315x6
295x6 -ouch, bad angle on shoulder
Bench Press:
275x6
275x6
275x6 near failure
Flat Db Press:
110's x5
100's x5
90's x5
70's x6 stretch pause
Lateral Raises
Triceps Extensions
Abdominal crap

Posted by: HeavyBomber

4/21/2010 - D.E. Squat , Back

Part 1:

Box Squat (14" box, 2 bands):
40% x2 reps X12 Sets
Speed Dead Lift (sumo, 1 band):
55% x1 rep X 12 Sets

Part 2:
- Pullups
- Bent-Over BB Rows
- Lat Pulldowns (various grips)
- Seated Rows
- Db Shrugs
- Face-pulls
- tons of curls

Posted by: HeavyBomber

5/10/2010 - Max Effort Bench

Floor Press:
140, 170, 200
230
260
290
320
350
380
410
440 -failed
Bench Press:
315x5
285x5
Incline DB Press:
110's x6
120's x6
100's x6
90's x8
80's x10 -stretch pause
JM Press
lateral raises
front raises
triceps extensions
abdominals

Posted by: HeavyBomber

5/11/2010 - Max Effort Squat

Good Morning:
230, 280, 320, 370 x3
410x1
460
500
550
610
Squats (wide):
230, 280, 320,
410x5
460x5
500x2 pulled right hamstring
Leg Extensions
Seated/Standing calf raises

Hamstring popped but it stretched well and not very painful. It will be alright.

Posted by: HeavyBomber

Alright, time to dust this journal off a little. I've not quit training, though I did suffer through a series of nagging injuries that hindered progress substantially, I just have not been frequenting the boards for several months.

6/30/2010 - M.E. Squat

Rack Squat (from 2 inches above parallel):
225
315
405
455
500
550
600
635 failed
Squats:
415x6
455x6
500x2 (had more but my stance was screwed up
GMs:
315x5
295x5
275x8
Leg Press:
4 sets heavy and to near failure
extensions / curls
seated and standing calf raises

Posted by: Built

Why look what the cat dragged in! Awesome to see you posting again, HB. I need to start up a log myself - It's been too long since I've posted up what I'm doing.

What's the plan - you stay pretty lean all year, you just gonna tighten up a bit over the summer, or have you got a PL comp coming up?

Posted by: HeavyBomber

Nope no comps coming up, maybe a local in August but I'm not really training for it.

Eh, I've been cutting some, not very intently but I've cut carbs quite a bit and I'm dropping fat.

You need to start hitting it hard again now that you're past the immediate mend.

Posted by: HeavyBomber

7/12/2010 - ME Bench

three brd bench press:
w/u
315 +2 bands x3 X5
Bench 1/3 Press:
225x10
225x6
Semi-incline Db Press:
95's x6
100's x6
120's x6
100's x6
70's x8 stretch pause wide
lateral raises
triceps extensions
lower weight / higher rep
abdominal stuff

Posted by: HeavyBomber

7/13/2010 - ME Squat/DL

Deadlift
225
315
365
405
455
500
550
610
Squats
415x5
460x5
500x4
Leg Press
heavy, 3 sets, 6-8 reps
Pull-thrus
Leg Extensions
Calves

Posted by: Built

Nice! The machine is back!

Yeah, I'm trying to cut up a bit myself. Should be a good summer for that this time - the injuries have settled down, I'm doing chins again, life is good.

Posted by: Built

Quote:

Originally Posted by HeavyBomber

4/16/2010 - Turned 40 today...

D.E. Bench

How did I miss this? Forty! You're still a baby to me, son.

Posted by: HeavyBomber

Quote:

Originally Posted by Built

How did I miss this? Forty! You're still a baby to me, son.

I'm still strong enough and I'm healthy for now

... and don't call me son. lol

Posted by: PreMier

someone is gonna get a spankin

Posted by: HeavyBomber

9/2/2010 - Squat

Squats (wide stance):
warm-ups
405x5
415x5
425x5
435x5
410x5
GM:
315x5 with a couple squats mixed in
Leg extensions
calves

Simple training.

Posted by: HeavyBomber

9/7/2010 - Bench

M.E. 2-brd. bench press
w/u
230
290
320
350
380
410
Bench Press:
320x5
320x5
320x5
Incline Db Press:
100's x5
120's x5
130's x5
75's x6 stretch pause
JM Press
front & lateral raises

Strong today.

Posted by: gtbmed

Strong as always. Are you healthy though? I know injuries have bugged you in the past.

Posted by: HeavyBomber

Quote:

Originally Posted by gtbmed

Strong as always. Are you healthy though? I know injuries have bugged you in the past.

Hey, thanks for stopping in.
Yes I'm healthy... I just got a new job that is rather physical and there's a much better chance I'll do something stupid like twist an ankle.
For now I'm healthy though.

Posted by: HeavyBomber

9/9/2010 - Squat/DL

Dead lift (sumo):
warm-ups
500x1
500x1
500x1
500x1
500x1
500x1
Squats (wide):
410x5
410x5
410x5
Leg Press:
4 sets
Leg extensions
Leg curls

Posted by: Built

My friend - I'm glad to see you healthy and training hard. Where are you working?

Posted by: HeavyBomber

9/11/2010 - back

Heavy with a lot of volume...

Posted by: HeavyBomber

Quote:

Originally Posted by Built

My friend - I'm glad to see you healthy and training hard. Where are you working?

um, I don't even want to say. It's temporary or at least it better be... the uh , job market is not being kind to me at the moment and I had to take a job that is let's say, beneath my skill level, or... my self-perceived skill level it seems.

Posted by: HeavyBomber

9/13/2010 - Max Effort Bench Press

3-brd. Bench Press:
w/u
350x3
350x3
350x3
350x3
320x3
Couldn't do 5x3 with 350
Dips:
+80 x5
+90 x5
+95 x5
+100 x5 ... nearly failed
Incline Db Press:
100's x8
110's x6
120's x6
75's x8 stretch pause
Abdominal stuff
triceps stuff
shoulder raise stuff

Posted by: Built

I've waited tables, marked papers, driven a truck and even cut freight on the graveyard shift at a grocery store. There is no shame in earning a living. I'm sure you'll find something suitable before too long.

Posted by: HeavyBomber

...but that's the thing, I'm not making a living. This job pays crap and it's not cuttin' it. I work in the tire service and lube department at freaking Walmart with a bunch of guys damn near half my age and not making shit.

Posted by: HeavyBomber

9/14/2010 - Squat

Squats:
w/u
415x5
415x5
415x5
415x5
415x5
405x5
Leg extension
Pull-through

Posted by: HeavyBomber

9/16/2010 - DE Bench, delts, triceps

9/17/2010 - Back, biceps

9/18/2010 -
was going to do DE squat but got screwed up at home after work and ran out of time; the gym closed

Posted by: Built

Get your PT cert and train people. Seriously.

Posted by: HeavyBomber

Quote:

Originally Posted by Built

Get your PT cert and train people. Seriously.

I've thought about that but there's a problem... I hate people lol

Posted by: HeavyBomber

I'm pissed and about lost it at the gym tonight -threw the boards and called myself a little bitch -missed a 410 board press.

9/20/2010 - ME Bench

2-brd. bench press:
worked up to 410 and fking missed it.
3-brd. press:
320x3
320x3
320x3
320x3
Dips:
+85 x5
+90 x5
+100 x5
Db flat Press:
110's x5
120's x5
130's x5
shoulder and tri stuff...

Posted by: HeavyBomber

9/21/2010 - Squat

Squats:
w/u
415x5
425x5
435x5
415x5
GM:
315x8
315x6
Leg Press:
3 sets heavy
leg extension
leg curl
calves

Almost left without training tonight. I had to wait for a squat rack/ cage for 45 mins.
You can only warm up and keep the leg day mentality so long, especially when you're waiting for people that have no business in the cage. Call me an elitist but some people just need to get the fk out and let the real lifters lift. This was especially bad though because it was a couple doing body weight exercises in the cage. WTF?

Posted by: gtbmed

Yeah, it's tough to keep yourself mentally and physically into it when you have to wait and watch people do stuff like that.

I had this problem last week with a guy who had to do his 85 lb. bent over rows and 135 lb. BB shrugs in the rack.

Have you gone away from the max effort stuff for squats and deadlifts? Seems like you're doing more volume on those days and I was wondering if you found a new method you thought worked better.

Posted by: HeavyBomber

Quote:

Originally Posted by gtbmed

Yeah, it's tough to keep yourself mentally and physically into it when you have to wait and watch people do stuff like that.

I had this problem last week with a guy who had to do his 85 lb. bent over rows and 135 lb. BB shrugs in the rack.

Have you gone away from the max effort stuff for squats and deadlifts? Seems like you're doing more volume on those days and I was wondering if you found a new method you thought worked better.

Nah, no new method. I'm just giving the old joints a rest plus my CNS has been shot lately; a lot of stress and just feeling like crap all the time has lead me away from ME on squat for the time being. Conjugate hybridization can get pretty rough on the bod.

I got back to it last night however but it wasn't that great. I should have skipped it. I did a 600 sumo. My form was great but my glutes were not with the program and they're sore as hell today.

Posted by: HeavyBomber

I did something different last night; framer's walk up and down stairs. This kicked my butt. My hips are trashed and my grip actually failed at one point, not on the stairs thank God. lol

9/30/2010 - ME squat/dead

Sumo DL:
330
420
510
560
600
Squats:
410x5
410x5
410x6
GM:
300x5
300x5
farmer's walk on stairs:
90's up/down
100's
110's
120's grip failed on way back to rack.
95's
extensions / curls
calves

Posted by: HeavyBomber

10/1/2010 - DE Bench, delts, triceps

Bench Press (one band):
185 +band x1 X12
Standing Overhead Db Press:
90's x5
95's x5
100's x5
90's x6
Seated French Press:
120x6
130x6
140x6
150x5
Front Raises
Side raises (cable)
Triceps Extensions

Posted by: HeavyBomber

10/3/2010 - Back

Db Rows
Db Shrugs
T-Bar Rows
Pull-ups
Pull-downs
Cable Rows
This row; that row...
Curls
Hammer curls

Posted by: Built

This row, that row... lol. You just can't do too many, though - and certainly not with YOUR back!

How are the injuries? Settled down to a dull roar? That's about as good as I hope for these days. I tell you, this "getting older" business... <fumes>

Posted by: HeavyBomber

Quote:

Originally Posted by Built

This row, that row... lol. You just can't do too many, though - and certainly not with YOUR back!

How are the injuries? Settled down to a dull roar? That's about as good as I hope for these days. I tell you, this "getting older" business... <fumes>

I love rows. In fact I'm going to join a row team , you know like on a boat. So I'll have to get into better cardio shape

Oh man, I live in constant pain. At least I know I'm alive. lol

Well, the shoulders are healthy and my bench is back. My hips are strong and solid but ache. My glutes ache, my hams ache, plus I have bad nerve pain in my left leg... it will subside soon hopefully.

Posted by: HeavyBomber

10/4/2010 - ME Bench

3 brd bench press:
w/u
320
350
380
420
Bench Press -exaggerated pause:
320x5
320x5
320x5
Dips:
ouch -not today
Db Press:
120's x6
130's x6
140's x6
150's x4
JM Press
front raise
triceps extensions

Posted by: HeavyBomber

10/5/2010 - ME squat

Rack Squat (low position)
w/u
405
455
500
550
600
GM:
315x8
315x8
Leg Press:
18 plates x5
17x5
16x5
15x5
12x10 forced reps
leg curls
leg extensions
pull-thrus

Not the best squat training ever but considering my glute and nerve pain it happened.

Posted by: cyan

good job!

Posted by: HeavyBomber

Thanks man

...but it was actually sub-par.

10/8/2010 - Back, biceps

Basically did this again:

Quote:

Originally Posted by HeavyBomber

10/3/2010 - Back

Db Rows
Db Shrugs
T-Bar Rows
Pull-ups
Pull-downs
Cable Rows
This row; that row...
Curls
Hammer curls

Posted by: HeavyBomber

10/17/2010 - ME Bench

Floor Press:
225
255
285
315
345
375
405
Bench Press:
340x3 -3 brd.
340x3 -3 brd.
340x3 -3 brd
320x3 -2 brd.
320x3 -2 brd.
320x3 -no brd.
JM Press
Inclined Db Press:
100's x5
110's x6
120's x6
Triceps cable extensions

Posted by: HeavyBomber

Quote:

Originally Posted by sneha123

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

Don't have a current one but here's a fairly recent one...
(actually 450 in this one I think)

http://www.youtube.com/watch?v=dfHDZsDH82I

Posted by: HeavyBomber

Just started a new job this week and it's rather physical so I decided to skip legs altogether and am doing a deload on everything else as to make sure I'm not dead on my feet.

Posted by: HeavyBomber

10/25/2010 - ME Bench

2-board bench press:
worked up...
315x3
345x1
375x
405x1
420x1
Bench Press:
315x5
330x5
Db Floor Press:
95's x6
110's x6
120's x5
Db press (stretch pause):
75's x8
Seated French Press:
110x5
120x5
triceps extensions
abdominals

Posted by: HeavyBomber

Quote:

Originally Posted by sneha123

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

lol apparently not impressed.

Posted by: HeavyBomber

10/26/2010 - Squat

Pull-throughs
3 sets
Squats:
w/u
425x5
425x5
425x5
425x5
425x5
Romanian DL:
225x5
315x5
365x5
425x5
Leg curls
Leg extensions
calves

Posted by: fufu

Quote:

Originally Posted by HeavyBomber

Don't have a current one but here's a fairly recent one...
(actually 450 in this one I think)

YouTube - 3 2 09 ME floor press

Hey, I see your power rack doesn't allow you to set the safety bars low enough for floor pressing. I like the catch-set up with the stacked plates outside the rack. Good idea, I think I may use that.

Great lifts in here, do you compete in power lifting?

btw, the link in your sig leads me to a generic godaddy.com page, it says, "NOTICE: This domain name expired on 10/12/2010 and is pending renewal or deletion"

Posted by: HeavyBomber

Quote:

Originally Posted by fufu

Yeah the 100 lb. plates worked but aerobic steps work too and are a hell of a lot easier to set up.

I used to compete quite a lot but have really been out of the scene for awhile mainly because of changing careers and moving. I can compete in the masters division now and need to enter a comp soon.

The website has gone by the way side because of the aforementioned reasons but I'll get it back on-line soon hopefully.

Thanks for stopping in.

Posted by: HeavyBomber

11/9/2010 - ME Bench

3-brd. Bench Press:
w/u
315
345
375
410
435
Bench Press:
335x6
335x5
315x6
Flat Db Press:
110's x6
130's x6
120's x6
70's x8 stretch pause
JM Press
lateral raise / front raises
triceps extensions
abdominals

Posted by: HeavyBomber

11/10/2010 - ME DL

Pull-throughs
Sumo Dead Lift:
w/u
315
365
405
455
500
550
600
635
Squats:
315
425x6
425x6
Standard Dead Lifts:
405x5
405x5

Posted by: HeavyBomber

11/14/2010 - ME Bench

2-brd. Bench Press:
w/u
315
345
375
405
425
Bench Press:
320x6
245x5 X3 - half reps
Db Floor Press:
110's x6
120's x6
Machine Press

I was string tonight but I had nothing in me for volume -idk why so i just did what i did and called it.

Posted by: HeavyBomber

11/15/2010 - Squat

Squats:
w/u
415x5
430x5
445x5
460x5
GM:
315x5
315x5
Leg press
Leg extensions
Pull-Throughs

Posted by: HeavyBomber

11/16/2010

seated / standing calf raises

kneeling weighted crunches

Posted by: HeavyBomber

I am not doing a very good job keeping this gym log up to date...

Since my last w/o I've done dynamic bench and delts/triceps, and back.

Yesterday I did this:

11/21/2010 - E Bench Press:
3-brd. Bench Press:
w/u
255
285
320
350
380
410
440
Bench Press:
320x5
320x5
320x5

...and that was it.

Posted by: HeavyBomber

11-23-10

max effort squat

pull-throughs

rack pulls with mini bands:
350
400
450
500
550
600
650
700

squats:
425x5
450x5
460x5

leg extensions

that's all -short and effective

Posted by: fufu

Are you using pull throughs as an activation/warm up exercise?

Posted by: HeavyBomber

Quote:

Originally Posted by fufu

Are you using pull throughs as an activation/warm up exercise?

Precisely.

Posted by: fufu

That's a good idea, I might add that in with my glute-bridge progression on deadlift days.

Posted by: HeavyBomber

11-27-10 back

This was pretty much all the standard stuff.

I did farmers walks with heavier that shit dumbbells. This is by far the most difficult and painful exercise I do. It's worse than squats and dead lifts. I hang on to the heaviest weights I can till I cannot hang on anymore and believe me I can hold onto a lot. My grip is weird, I don't have the strongest crushing grip but I can hold onto anything. It is painful. I hate them. I have been doing them in hopes it will help me on the row team.

I must comment, I have been having serious nerve pain lately. It's nearly unbearable at times. I live on anti-inflammatory s and pain killers. I am as strong as ever and can out-perform anyone half my age but I pay for it at night. I'm a wreck.

Posted by: Built

Shit. HB, I'm so sorry to hear you're in pain. Where in particular?

Posted by: HeavyBomber

Quote:

Originally Posted by Built

Shit. HB, I'm so sorry to hear you're in pain. Where in particular?

Well alright, I wrote that late last night and now rereading what I wrote it sounds a little over-dramatic.
The pain is mostly in my legs and hips, muscle and joint. The nerve pain is from my left glute all the way down my left leg. It doesn't affect my lifting but when I'm sitting on the sofa and laying in bed it aches relentlessly.
When I say I live on anti-inflams and pain killers I'm referring to Aleve mostly. Occasionally, I'll take an Ultram but no narcotics. I just recently got health insurance so I'm going to get a physical exam and complain to the doc. Maybe she'll give me some scripts for the nerves and inflammation.

My new job is very physically demanding and it's not helping. I'm getting a little smarter on the job tho and am learning how to avoid problems.

Posted by: Built

That sounds like sciatica. You able to get that checked out?

Posted by: HeavyBomber

Quote:

Originally Posted by Built

That sounds like sciatica. You able to get that checked out?

Well yeah I know but what's causing it? It's been months and months.

...and yes. I have new insurance now so I'll be going in. I may go to a chiropractor also.

Posted by: HeavyBomber

11/29/10 - bench

- 2 brd press:
w/u
325
355
385
415
425 could have done more > no spotter.

bench press:
325x8

db floor press:
90's x8
110's x8
130's x8

db bench press (bottom stretch)
85's x8
75's x9

JM press
front/lateral raises
triceps extensions

Posted by: fufu

Yeah I agree with Built.

It definitely sounds like sciatic nerve pain, although it may not be "true" sciatica.

Lots of things can impinge on the sciatic nerve. I would suggest going to your GP and push for a referral to a good physical therapist.

I had sciatic pain for over a year, and it was really a damper on my quality of life. I discovered consistent stretching and massage (foam rolling) on my glutes, piriformis and hamstrings got rid of the pain almost 100%.

Like you, it really didn't bother me in the weight room. But walking around and sitting was often painful.

The piriformis is often the culprit of sciatic nerve pain. The sciatic nerve can run over, under, or actually through the piriformis depending on your individual structure. This is a reason why some people tend to get more sciatic pain than others.

Piriformis muscle - Wikipedia, the free encyclopedia

I'm not saying it is your piriformis causing the problem, but it may be. And if it is, it is pretty easy to treat.

Posted by: HeavyBomber

12/2/2010 - Squat

PL Squats:
w/u
315x5
365x5
425x5
450x5
475x5
GM's:
315x8
315x8
Leg Press:
heavy x 10
x10
lighter x10
Leg Extensions

Posted by: gtbmed

I'm pretty sure I am going to steal your training format.

Posted by: Built

Quote:

Originally Posted by gtbmed

I'm pretty sure I am going to steal your training format.

Prepare to become huge and strong.

Posted by: HeavyBomber

Quote:

Originally Posted by gtbmed

I'm pretty sure I am going to steal your training format.

Pretty sure? What misguided reservations could you possibly have?

You know all those bullshit threads constantly debating the best routines? The simple answer to them all is mine.

I'd love to go into all the analytical details and incredibe complexities of the Westside template, conjugate periodization, mixed with Max-OT and other basic BB'ing methods, creating a masterful hybrid, but quite frankly, that would be ignorantly obtuse. lol

The simple truth is, it's truthfully simple.

Not everybody can pull it off though. You have to understand your body and realize when something is working and when it's not. You have to be able to tell the difference between good pain and bad pain. You have to know your body and perhaps the important thing is, you must possess the internal will to truly perform at max effort. If you do not then this routine will not work.

Posted by: HeavyBomber

Ok yesterday's training...

12/6/2010 - Max Effort Bench press

Close-grip Bench press:
w/u
275
315
345
375
410 hell yes, a good press.

bench press:
335x5
320x5 shoulder issues here ... stop.

Db floor press:
120's x5
130's x6 took it for another rep -good set

db press -stretch pause
85's
70's failure

JM Press

100 x5 this was overkill -stop

lateral raises
front raises

Posted by: HeavyBomber

12/7/2010 - Max Effort Squat/DL

Rack Pulls (2-mini bands, double wrapped -150 lbs. added to top)
w/u
225
315
365
405
455
495
545
585 -yes... that's 735 at the top

squats:
315
425x5
450x5
475x4

leg extensions
pull-throughs

Here is the rack pull setup:

Posted by: Supplementcave

I really enjoy reading your journal, u lift like a beast. What is your current weight right now and whats your diet like?

Posted by: HeavyBomber

Quote:

Originally Posted by Supplementcave

I really enjoy reading your journal, u lift like a beast. What is your current weight right now and whats your diet like?

I don't lift like one, I am one.

My weight is 240 and my diet is low carb at 4000 cals a day.

Why is your name Supplementcave?

Posted by: IslandGirl

Nice job on the rackpulls!!!

Posted by: Supplementcave

Quote:

Originally Posted by HeavyBomber

I don't lift like one, I am one.

My weight is 240 and my diet is low carb at 4000 cals a day.

Why is your name Supplementcave?

I agree about the beast. Its supplementcave because thats the name of my website. I put that name in first without thinking and then I couldn't figure out how to change it to Reptar. Getting ready to start paying to put some banners and links up on this forum.

Posted by: HeavyBomber

Quote:

Originally Posted by IslandGirl

Nice job on the rackpulls!!!

IslandGirl, master of the obvious

Thanks.

Posted by: HeavyBomber

Quote:

Originally Posted by Supplementcave

I know, I already checked it out briefly. I'll see what you have in more detail... Thanks.

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

Very simple, adapt or be crushed

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