Very simple, adapt or be crushed

HeavyBomber · 03-12-2009, 11:16 AM

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

(2) Board Bench Press:
w/u
230x3
260x3
290x3
320x1
350x1
380x1
410x1
440x0 Lowered it to the board and felt the shoulder in a bad way, so I bailed.
(3) Board Bench Press:
320x5
340x5
350x5
320x3 -died
Pec Dec:
stack x8 X3

Bad shoulder day. I hate this.

HeavyBomber · 03-12-2009, 06:54 PM

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

Squat:
230x3
280x3
320x3
370x3
410x1
460x1
500x1
550x1
600x1
630x1 PR
Reverse Hyper-Extensions
Leg Extensions
Pull-Throughs

Thanks God that's over.

HeavyBomber · 03-15-2009, 09:13 AM

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

Bench Press w/ bands:
55% x1 X10
Standing OHP
185x5
195x5
225x5
245x5
255x5
265x4
Close-grip Bench Press w/ bands:
225x5
245x5
265x5
275x5
Lateral Raises

HeavyBomber · 03-16-2009, 06:30 PM

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

Box Squat with bands:
(on box/standing with band tension x reps X sets)
245/335x2 X4
275/365x2 X1
315/395x2 X2
405x1 X1
225/305x2 X4
Sumo Deadlifts:
315x3 X3
(add 2 bands)
315+bands x3 X3
365+bands x2 X1
315+bands x2 X1
Bent-Over BB Rows:
245x6
265x6 X2
275x6
Hang Cleans:
155x6 X2
Pull-ups:
body x8
body x6
Lat Pull-downs:
150x8 X2
Seated Rows
160x8 X3
Seated Rows to chin
80x8
Db Shrugs:
130x6
125x6
120x6
115x6
110x6
80x5
Camber Bar Curls
Db Hammer Curls

PreMier · 03-16-2009, 08:39 PM

what do you use for boards on the bench press?

HeavyBomber · 03-16-2009, 10:03 PM

Quote:

Originally Posted by PreMier

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.

chiquita6683 · 03-16-2009, 10:17 PM

OMG!!!

You AND your workouts are INSANE!!!

PreMier · 03-17-2009, 12:02 AM

Quote:

Originally Posted by HeavyBomber

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.

HeavyBomber · 03-17-2009, 07:15 PM

Quote:

Originally Posted by PreMier

cool, i need to do this.

HeavyBomber · 03-17-2009, 07:35 PM

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

Dead Press:
135x3
165x3
195x3
225x3
255x3
285x3
315x1
345x1
375x1
405x1
435x1
450x1
470x1 http://www.youtube.com/watch?v=9axGTis0qQE
Board Press:
(3) board:
315x5
(2) board:
335x5
345x5
No board:
315x6
Dips:
body+90x5
body+100x5
body+110x5
body+45x8
Front Delt Raises
Lateral Delt Raises
Triceps Cable Extensions
Hanging Leg Raises
Weighted inclined Crunches

HeavyBomber · 03-17-2009, 09:06 PM

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

**Built** · 03-17-2009, 09:14 PM

Quote:

Originally 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.

THAT would have been a treat to see! DAMN!

Quote:

Originally Posted by HeavyBomber

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?

HeavyBomber · 03-17-2009, 10:57 PM

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

HeavyBomber · 03-18-2009, 10:43 AM

Quote:

Originally Posted by chiquita6683

OMG!!!

You AND your workouts are INSANE!!!

I try.

**Built** · 03-18-2009, 10:46 AM

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

HeavyBomber · 03-18-2009, 11:31 AM

Quote:

Originally Posted by Built

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

Triple Threat · 03-18-2009, 11:33 AM

Quote:

Originally Posted by HeavyBomber

I don't want to get older whaaa

No one does, but the alternative is far worse.

HeavyBomber · 03-18-2009, 11:35 AM

Quote:

Originally Posted by Triple Threat

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.

**Built** · 03-18-2009, 11:51 AM

There's a bumper-sticker for you:

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

HeavyBomber · 03-26-2009, 09:57 AM

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

HeavyBomber · 03-26-2009, 08:14 PM

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

Sumo Stance Rack Pulls:
245x3
290x3
335x3
380x3
425x3
470x3
515x1
560x1
605x1
650x1
700x1
750x1
785x1 (straps)
Squats:
225x5
315x5
365x3
415x5
500x8
500x6
Good Mornings:
315x6
315x6
Leg Press:
3 sets of 6 reps -heavy
Leg Extensions
Leg curls

Burner02 · 03-27-2009, 01:11 PM

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

**Built** · 03-27-2009, 06:37 PM

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

Crazyiness.

danzik17 · 03-27-2009, 07:40 PM

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

chiquita6683 · 03-28-2009, 01:40 AM

Thats Hot!

HeavyBomber · 03-29-2009, 06:44 PM

Quote:

Originally 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!

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.

HeavyBomber · 03-29-2009, 06:49 PM

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

Bench Press with bands:
60% x1 X10
Standing Over Head Press off Rack:
185x5
205x5
225x5
235x5
250x5
Push Press with Hang Clean:
155x6
185x6
205x6
JM Press:
155x6
185x6
Front/Lateral Raises
Triceps Extensions

Burner02 · 03-29-2009, 06:52 PM

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.

Triple Threat · 03-30-2009, 12:03 PM

Quote:

Originally Posted by Burner02

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.

Burner02 · 03-30-2009, 01:10 PM

Quote:

Originally Posted by Triple Threat

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!

03-12-2009, 11:16 AM	#61
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	3/10/2009 – Maximum Effort Bench Gold's Gym, Crofton, MD (2) Board Bench Press: w/u 230x3 260x3 290x3 320x1 350x1 380x1 410x1 440x0 Lowered it to the board and felt the shoulder in a bad way, so I bailed. (3) Board Bench Press: 320x5 340x5 350x5 320x3 -died Pec Dec: stack x8 X3 Bad shoulder day. I hate this.

03-12-2009, 06:54 PM	#62
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	3/12/2009 - Maximum Effort Squat Fit Stop Gym, Granger, IN Squat: 230x3 280x3 320x3 370x3 410x1 460x1 500x1 550x1 600x1 630x1 PR Reverse Hyper-Extensions Leg Extensions Pull-Throughs Thanks God that's over.

03-15-2009, 09:13 AM	#63
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	3/13/2009 - Dynamic Effort Bench Press Fit Stop Gym, Granger, IN Bench Press w/ bands: 55% x1 X10 Standing OHP 185x5 195x5 225x5 245x5 255x5 265x4 Close-grip Bench Press w/ bands: 225x5 245x5 265x5 275x5 Lateral Raises

03-16-2009, 06:30 PM	#64
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	3/16/2009 - Dynamic Effort Squat, Primary Back Fit Stop Gym, Granger, IN Box Squat with bands: (on box/standing with band tension x reps X sets) 245/335x2 X4 275/365x2 X1 315/395x2 X2 405x1 X1 225/305x2 X4 Sumo Deadlifts: 315x3 X3 (add 2 bands) 315+bands x3 X3 365+bands x2 X1 315+bands x2 X1 Bent-Over BB Rows: 245x6 265x6 X2 275x6 Hang Cleans: 155x6 X2 Pull-ups: body x8 body x6 Lat Pull-downs: 150x8 X2 Seated Rows 160x8 X3 Seated Rows to chin 80x8 Db Shrugs: 130x6 125x6 120x6 115x6 110x6 80x5 Camber Bar Curls Db Hammer Curls

03-16-2009, 08:39 PM	#65
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	what do you use for boards on the bench press? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-16-2009, 10:17 PM	#67
chiquita6683 Senior Member Elite Member Join Date: Jul 2003 Location: Florida Posts: 1,005 Photos: 2	OMG!!! You AND your workouts are INSANE!!! We are what we repeatedly do. Excellence, then is not an act, but a habit. [Aristotle] What lies behind us, and what lies before us, are small matters compared to WHAT LIES WITHIN US [Emerson]

03-17-2009, 07:35 PM	#70
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	3/17/2009 - Maximum Effort Bench Press Fit Stop Gym, Granger, IN Dead Press: 135x3 165x3 195x3 225x3 255x3 285x3 315x1 345x1 375x1 405x1 435x1 450x1 470x1 http://www.youtube.com/watch?v=9axGTis0qQE Board Press: (3) board: 315x5 (2) board: 335x5 345x5 No board: 315x6 Dips: body+90x5 body+100x5 body+110x5 body+45x8 Front Delt Raises Lateral Delt Raises Triceps Cable Extensions Hanging Leg Raises Weighted inclined Crunches

03-17-2009, 09:06 PM	#71
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	Here's the new vid of the 470 press: YouTube - 3 17 09 ME deadpress

03-17-2009, 10:57 PM	#73
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	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

03-18-2009, 10:46 AM	#75
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	YOU pulled the age card? HAH! You just WAIT! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

03-18-2009, 11:51 AM	#79
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	There's a bumper-sticker for you: "Age is just a number - but you'll need better painkillers." Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

03-26-2009, 09:57 AM	#80
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	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

03-26-2009, 08:14 PM	#81
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	3/26/2009 - Maximum Effort Squat, Primary lower Fit Stop Gym, Granger, IN Sumo Stance Rack Pulls: 245x3 290x3 335x3 380x3 425x3 470x3 515x1 560x1 605x1 650x1 700x1 750x1 785x1 (straps) Squats: 225x5 315x5 365x3 415x5 500x8 500x6 Good Mornings: 315x6 315x6 Leg Press: 3 sets of 6 reps -heavy Leg Extensions Leg curls

03-27-2009, 01:11 PM	#82
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,648	Dam HB- I dunno wether to get inspired...or go shudder in a dark corner after reading your workouts. Seriously, dude...wow. GJ! Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

03-27-2009, 06:37 PM	#83
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	Isn't it just NUTS - the dude is insanely strong, but CUT. Crazyiness. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

03-27-2009, 07:40 PM	#84
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,074	Holy shit........I just can't even imagine lifting some of those numbers. That is beastly as hell. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

03-28-2009, 01:40 AM	#85
chiquita6683 Senior Member Elite Member Join Date: Jul 2003 Location: Florida Posts: 1,005 Photos: 2	Thats Hot! We are what we repeatedly do. Excellence, then is not an act, but a habit. [Aristotle] What lies behind us, and what lies before us, are small matters compared to WHAT LIES WITHIN US [Emerson]

03-29-2009, 06:49 PM	#87
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	3/27/2009 - Dynamic Effort Bench Press, Primary Delts/Triceps Fit Stop Gym, Granger, IN Bench Press with bands: 60% x1 X10 Standing Over Head Press off Rack: 185x5 205x5 225x5 235x5 250x5 Push Press with Hang Clean: 155x6 185x6 205x6 JM Press: 155x6 185x6 Front/Lateral Raises Triceps Extensions

03-29-2009, 06:52 PM	#88
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,648	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. Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
80 Different Chicken Recipes	Dr of Golf	Healthy Recipes	15	06-09-2009 10:55 PM
Cutting diet and simple sugars after workout & please critique my diet	go4kj	Diet & Nutrition	4	06-01-2008 01:43 PM
Dextrose over plain Sugar	musclepump	Diet & Nutrition	11	01-16-2007 06:07 AM
MonStar's Journal: Keeping It Simple!	M.J.H.	Online Journals	18	09-25-2004 10:28 PM
Bodybuilding Nutrition NOW! by Skip Lacour	rhancill	Diet & Nutrition	2	04-01-2003 10:35 AM