Very simple, adapt or be crushed

PreMier · 01-29-2009, 11:06 PM

someday i will be this hardcore

HeavyBomber · 01-30-2009, 10:20 AM

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.

HeavyBomber · 02-02-2009, 05:27 PM

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

Bent-over BB Rows:
135x5
185x5
225x6
255x6
285x6
245x6
Pull-ups:
body x6
body x5
Lat Pull-downs:
160x8
160x8
Db Shrugs:
125's x6
125's x6
125's x6
70's x8
70's x8
Seated Cable Rows:
150x6
170x6
200x6
Seated Db curls
machine curls

HeavyBomber · 02-03-2009, 05:03 PM

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

(2)-Board Press:
w/u
185x3
225x3
255x3
285x3
315x3
345x1
375x1
405x1
435x1
455x1 (think the spotter assisted a little -grrr)
http://www.youtube.com/watch?v=fu8zT_CPV_8
Bench Press:
315x5 -shoulder pain, move on
Decline Bench Press:
315x5 -same pain, <sigh> moving along...
Dips:
+90 x6
+95 x6
+100 x4
JM Press:
135x8
155x8
155x8
Triceps extensions:
2 sets, mod. weight, high reps
Cable Lateral Raises:
35x8
40x6
Hanging Leg Raises
Declined Weighted Crunches
Machine Crunches

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

RasPlasch · 02-03-2009, 05:12 PM

I hate the over cautious spotter.

HeavyBomber · 02-03-2009, 05:22 PM

Quote:

Originally Posted by RasPlasch

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!!!!

Rubes11 · 02-03-2009, 06:36 PM

Quote:

Originally Posted by HeavyBomber

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

RasPlasch · 02-03-2009, 07:49 PM

Quote:

Originally Posted by HeavyBomber

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.

HeavyBomber · 02-04-2009, 10:16 PM

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

Good Mornings:
225x5
275x5
315x4
365x3
405x1
455x1
500x1
550x1
600x1
620x1
YouTube - 2-4-09 GMs
Squats:
225x5
315x5
405x1
435x8
475x6
500x5 YouTube - 2-4-09 squats
Leg Extensions/curls

HeavyBomber · 02-12-2009, 11:56 AM

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

GM:
225
275
315
365
405
455
heavy enough... move on
squats:
225
315
365
415x5
460x8
500x6
GM:
315x6
315x6
Leg Press:
2 sets heavy

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

PreMier · 02-12-2009, 12:14 PM

go buy one of these.

HeavyBomber · 02-12-2009, 11:30 PM

lol

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

Bench Press (bands):
60% x1 rep X 12 sets
Standing OHP off pins:
135x3
165x5
195x3
225x5
245x5
255x5
Close-Grip Bench Press (bands):
285x5
300x5
315x5
Lateral Raise (cable)
2 sets, heavy, low reps
Triceps Extensions (cable)
5 sets heavy, low reps
Hanging Leg Raise
Inclined weighted sit-ups

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

HeavyBomber · 02-16-2009, 05:57 PM

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

Box Squats (ultra-wide stance)(100 lb. bands at top)
52% x2 reps X 10 sets
Deadlifts:
315x3 reps X 5 sets
Bent over rows:
245x8
255x8
Lat Pull-downs:
170x8
180x8
200x8
Seated cable rows:
200x8
210x8
220x8
Shrugs:
125's x6
125's x6
125's x6
Machine curls:
4 sets heavy

HeavyBomber · 02-16-2009, 05:57 PM

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

Dead Press (4-1/2" above chest):
135x5
165x3
195x3
225x3
255x3
285x1
315x1
345x1
375x1
405x1
435x1
455x1 -felt good and quick so one more...
465x1 -got it
Floor Press:
315x8
325x7
335x5
345x4
Triceps Press-downs
3 sets, heavy, high rep
Pec Dec
2 sets heavy 8 reps each
camber bar curls
3 sets heavy

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)

sendit08 · 02-16-2009, 06:07 PM

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

HeavyBomber · 02-17-2009, 06:39 PM

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

Rack Pulls:
245x3
335x3
385x3
425x3
475x3
515x1
565x1
605x1
655x1
695x1
745x1
805x1 -straps
YouTube - 2-17-09 rack pulls 745, 805
Good Mornings:
315x5
405x5
415x5
425x5
435x5
Leg Press:
890x5
935x5
1025x5
725x10

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

RasPlasch · 02-17-2009, 07:42 PM

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.

Triple Threat · 02-18-2009, 10:49 AM

Quote:

Originally Posted by RasPlasch

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.

Rubes11 · 02-18-2009, 07:23 PM

jjeebus if im this stong some day ill be happy

Seanp156 · 02-18-2009, 07:30 PM

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?

HeavyBomber · 02-26-2009, 01:45 PM

Quote:

Originally 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?

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.

HeavyBomber · 02-26-2009, 01:52 PM

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

Dead Press:
225x3
255x3
285x3
315x1
345x1
375x1
405x1
435x1
465x0 failed, couldn't get it past the stick
Floor Press:
315x6
335x6
350x6
315x8
Dips:
90x6
105x6
115x6
90x6
Triceps extensions

HeavyBomber · 02-26-2009, 06:09 PM

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

Good Mornings:
225x3
275x3
315x3
365x3
405x1
455x1
500x1
550x1
600x1
635xfailed
YouTube - 2 26 09 ME GMs
Squats:
225x5
275x3
315x3
365x1
420x6
470x6
520x6
Leg Extensions
Pull-through
Machine abdominal crunch

HeavyBomber · 02-27-2009, 11:00 PM

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

Bench Press (w/ bands):
50% x2 X10
Standing OHP:
135x5
185x5
225x5
245x5
255x5
265x5
225x5
Lateral Raises
JM Press:
135x8
145x8
150x6

HeavyBomber · 03-02-2009, 06:28 PM

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

Floor Press:
135x5
165x5
195x3
225x3
255x3
285x3
315x1
345x1
375x1
405x1
435x1
450x1
YouTube - 3 2 09 ME floor press
(2)-Board Press:
315x5
335x5
355x5
365x4
Dips:
+100x5
+110x5
+100x5
Triceps Cable Extensions:
heavy x 8 reps X 3 sets
Hammer curls:
heavy x 8 reps X 5 sets
Lateral Raises
Kneeling Crunches

HeavyBomber · 03-03-2009, 07:05 PM

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

Elevated Deadlift:
315x3
365x3
405x3
455x1
500x1
550x1
600x1
650x1
675x1
685x1
700x1
YouTube - 3 3 09 ME elevated DL
Squats:
225x5
315x5
365x1
425x5
500x5
525x3 stopped short because I strained my right teardrop on the 4th rep

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

Rubes11 · 03-03-2009, 07:19 PM

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

HeavyBomber · 03-04-2009, 09:34 AM

haha, my grip was failing too. Thanks man.

Seanp156 · 03-04-2009, 01:06 PM

Quote:

Originally Posted by HeavyBomber

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

.

HeavyBomber · 03-12-2009, 11:15 AM

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.

01-29-2009, 11:06 PM	#31
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	someday i will be this hardcore P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-02-2009, 05:27 PM	#33
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	2/2/2009 - Back (skipped DE squat) Fit Stop Gym, Granger, IN Bent-over BB Rows: 135x5 185x5 225x6 255x6 285x6 245x6 Pull-ups: body x6 body x5 Lat Pull-downs: 160x8 160x8 Db Shrugs: 125's x6 125's x6 125's x6 70's x8 70's x8 Seated Cable Rows: 150x6 170x6 200x6 Seated Db curls machine curls

02-03-2009, 05:03 PM	#34
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	2/3/2009 - Max Effort Bench Press Fit Stop Gym, Granger, IN (2)-Board Press: w/u 185x3 225x3 255x3 285x3 315x3 345x1 375x1 405x1 435x1 455x1 (think the spotter assisted a little -grrr) http://www.youtube.com/watch?v=fu8zT_CPV_8 Bench Press: 315x5 -shoulder pain, move on Decline Bench Press: 315x5 -same pain, <sigh> moving along... Dips: +90 x6 +95 x6 +100 x4 JM Press: 135x8 155x8 155x8 Triceps extensions: 2 sets, mod. weight, high reps Cable Lateral Raises: 35x8 40x6 Hanging Leg Raises Declined Weighted Crunches Machine Crunches My single pressing is strong but my shoulder doesn't like multiple reps -very annoying. Last edited by HeavyBomber : 02-03-2009 at 05:39 PM.

02-04-2009, 10:16 PM	#39
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	2/4/2009 - Max Effort Squat Fit Stop Gym, Granger, IN Good Mornings: 225x5 275x5 315x4 365x3 405x1 455x1 500x1 550x1 600x1 620x1 YouTube - 2-4-09 GMs Squats: 225x5 315x5 405x1 435x8 475x6 500x5 YouTube - 2-4-09 squats Leg Extensions/curls

02-12-2009, 11:56 AM	#40
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	2/9/2009 – ME Squat/deadlift Gold's Gym, Crofton, MD GM: 225 275 315 365 405 455 heavy enough... move on squats: 225 315 365 415x5 460x8 500x6 GM: 315x6 315x6 Leg Press: 2 sets heavy Got sick... Next week I have to lay off squats.

01-30-2009, 10:20 AM	#32
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	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.

02-03-2009, 05:12 PM	#35
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	I hate the over cautious spotter.

02-12-2009, 12:14 PM	#41
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	go buy one of these. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-12-2009, 11:30 PM	#42
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	lol 2/12/2009 - Dynamic Effort Bench Press, Delts, triceps, abdominals Fit Stop Gym, Granger, IN Bench Press (bands): 60% x1 rep X 12 sets Standing OHP off pins: 135x3 165x5 195x3 225x5 245x5 255x5 Close-Grip Bench Press (bands): 285x5 300x5 315x5 Lateral Raise (cable) 2 sets, heavy, low reps Triceps Extensions (cable) 5 sets heavy, low reps Hanging Leg Raise Inclined weighted sit-ups Shoulder was killing me on the flat work, does not hurt doing OHP's...

02-16-2009, 05:57 PM	#43
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	2/13/2009 - Dynamic Effort Squat, Back, biceps Fit Stop Gym, Granger, IN Box Squats (ultra-wide stance)(100 lb. bands at top) 52% x2 reps X 10 sets Deadlifts: 315x3 reps X 5 sets Bent over rows: 245x8 255x8 Lat Pull-downs: 170x8 180x8 200x8 Seated cable rows: 200x8 210x8 220x8 Shrugs: 125's x6 125's x6 125's x6 Machine curls: 4 sets heavy

02-16-2009, 06:07 PM	#45
sendit08 Registered User Join Date: Nov 2008 Location: California Posts: 282	...I hope that one day my journal can look like this...

02-17-2009, 06:39 PM	#46
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	2/17/2009 - Maximum Effort Squat Fit Stop Gym, Granger, IN Rack Pulls: 245x3 335x3 385x3 425x3 475x3 515x1 565x1 605x1 655x1 695x1 745x1 805x1 -straps YouTube - 2-17-09 rack pulls 745, 805 Good Mornings: 315x5 405x5 415x5 425x5 435x5 Leg Press: 890x5 935x5 1025x5 725x10 805 is not a personal record but I'm happy with it nonetheless.

02-17-2009, 07:42 PM	#47
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	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.

02-18-2009, 07:23 PM	#49
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	jjeebus if im this stong some day ill be happy 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

02-18-2009, 07:30 PM	#50
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	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? My Journal

02-26-2009, 01:52 PM	#52
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	2/24/2009 – ME Bench Press Gold's Gym, Crofton, MD Dead Press: 225x3 255x3 285x3 315x1 345x1 375x1 405x1 435x1 465x0 failed, couldn't get it past the stick Floor Press: 315x6 335x6 350x6 315x8 Dips: 90x6 105x6 115x6 90x6 Triceps extensions

02-26-2009, 06:09 PM	#53
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	2/26/2009 - Maximum Effort Squat Fit Stop Gym, Granger, IN Good Mornings: 225x3 275x3 315x3 365x3 405x1 455x1 500x1 550x1 600x1 635xfailed YouTube - 2 26 09 ME GMs Squats: 225x5 275x3 315x3 365x1 420x6 470x6 520x6 Leg Extensions Pull-through Machine abdominal crunch

02-27-2009, 11:00 PM	#54
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	2/27/2009 - Dynamic Effort Bench Press Fit Stop Gym, Granger, IN Bench Press (w/ bands): 50% x2 X10 Standing OHP: 135x5 185x5 225x5 245x5 255x5 265x5 225x5 Lateral Raises JM Press: 135x8 145x8 150x6

03-02-2009, 06:28 PM	#55
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	3/2/2009 - Maximum Effort Bench Press Fit Stop Gym, Granger, IN Floor Press: 135x5 165x5 195x3 225x3 255x3 285x3 315x1 345x1 375x1 405x1 435x1 450x1 YouTube - 3 2 09 ME floor press (2)-Board Press: 315x5 335x5 355x5 365x4 Dips: +100x5 +110x5 +100x5 Triceps Cable Extensions: heavy x 8 reps X 3 sets Hammer curls: heavy x 8 reps X 5 sets Lateral Raises Kneeling Crunches

03-03-2009, 07:05 PM	#56
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	3/2/2009 - Maximum Effort Deadlift Fit Stop Gym, Granger, IN Elevated Deadlift: 315x3 365x3 405x3 455x1 500x1 550x1 600x1 650x1 675x1 685x1 700x1 YouTube - 3 3 09 ME elevated DL Squats: 225x5 315x5 365x1 425x5 500x5 525x3 stopped short because I strained my right teardrop on the 4th rep Okay, hurt my leg. It's not serious but it hurts.

03-03-2009, 07:19 PM	#57
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	ok how did that bar not snap in half on the dead lifts that was nuts 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

03-04-2009, 09:34 AM	#58
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	haha, my grip was failing too. Thanks man.

03-12-2009, 11:15 AM	#60
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	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.

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