Very simple, adapt or be crushed

HeavyBomber · 05-07-2009, 07:29 PM

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

**Built** · 05-07-2009, 07:32 PM

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!

rantorcha · 05-08-2009, 09:13 AM

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

**Built** · 05-08-2009, 11:22 PM

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.

HeavyBomber · 05-09-2009, 11:31 PM

Quote:

Originally 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.

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.

**Built** · 05-10-2009, 12:24 AM

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.

HeavyBomber · 05-11-2009, 04:54 PM

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

Rack Pulls:
245
335
425
500
550
600
650
700
750
800 -straps
Squats:
warm-ups
410x5
455x5
500x5
GMs:
315x8
315x8
Leg Press

HeavyBomber · 05-12-2009, 05:59 PM

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

BB Rows:
225x8
245x8
275x6
225x5
Pull-ups
body x8
body x6
Pull-downs:
170x6
160x6
Seated rows:
200x8
190x8
Db Shrugs:
125's x6
120's x6
110's x6
75's x8
hammer curls
db curls

HeavyBomber · 05-21-2009, 09:14 AM

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

Dead Lift:
315
365
405
455
500
550
600
655
Squats:
500x8
ouch -pulled my left teardrop -not serious but needed to stop
GoodMornings:
315x8
345x8
295x8

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

HeavyBomber · 05-21-2009, 09:20 AM

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

Bench Press
51% 225x1 X10
Close-Grip BP with Chains:
275x6 X3
Arnold Presses:
55's x6
45's x6
35's x6
JM Press:
135x10
Various triceps extensions
Biceps cable curls

Seanp156 · 05-21-2009, 11:00 AM

Quote:

Originally Posted by HeavyBomber

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

HeavyBomber · 05-21-2009, 11:27 AM

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.

HeavyBomber · 05-22-2009, 11:39 AM

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

Dead Press (3 inches above chest):
135
185
225
255
285
320
350
380
410
440
460
Bench Press:
315x6
335x5
315x6
Db Press (doggcrapp stretch pause):
70's x8
65's x8
60's x8
JM Press:
135x6
155x6
front/later raises
triceps press-downs

HeavyBomber · 05-27-2009, 08:29 AM

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

GM:
225
275
315
365
405
455
500
550
600
635 failed
Squat (wide):
225x5
315x5
365x1
405x5
460x6
500x5 failed on last
Leg Press:
4 set heavy to near failure
Leg Extenions
Reverse-hypers

**Built** · 05-28-2009, 12:42 AM

Quote:

Originally Posted by Seanp156

... 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.

gtbmed · 05-29-2009, 02:38 PM

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.

HeavyBomber · 06-02-2009, 09:40 AM

Thanks man

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

(2)-Board Bench Press:
230
260
290
320
350
380
410
440
450
Bench Press:
320x6
340x6
320x6
Arnold Press:
45's x8
40's x8
JM Press:
145x6
145x6
Db Bench Press (DC):
80's x10
70's x10
70's x7
Pec Dec
Front/Lateral Raises
Triceps Extensions

HeavyBomber · 06-02-2009, 06:28 PM

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

Rack Pulls:
245
335
385
425
500
550
600
650
700
750
815 -straps
Squats:
w/u sets
415x6
455x6
500x5 failed on 6th
Leg Extensions:
heavy/volume
Pull-Throughs
heavy/volume

HeavyBomber · 06-18-2009, 09:55 AM

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

Dead Press:
315
345
375
405
445
460 failed
Bench Press:
325x5
345x5
315x5
Dips:
+80 x5
+70 x5
+60 x5
Incline Db Press (DC):
75's x8
65's x8
55's x8
front/lateral raises
JM Press
triceps extensions

HeavyBomber · 06-18-2009, 10:01 AM

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

3" Elevated Deadlift:
315
365
405
455
500
550
600
655
705 legs shaky but kept it moving
Squats:
410x5
455x5
500x5

HeavyBomber · 06-20-2009, 12:59 PM

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

RasPlasch · 06-20-2009, 03:41 PM

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

HeavyBomber · 06-22-2009, 06:33 PM

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

Bench Press:
225
255
285
315
345
375
405
435 -butt came up a little again. Need to fix this.
Db Bench Press:
120's x6
120's x6
120's x5
Dips:
+45x5
+70x5
+90x5
PecDec
JM Press
155x6
170x5
145x5 failed
Triceps Press-downs

HeavyBomber · 06-23-2009, 09:59 PM

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

GM:
225
275
315
365
405
455
500
550
600
Squats:
410x5
470x6
515x5
Leg Extensions
Leg Curls
Abdominals

HeavyBomber · 06-30-2009, 08:56 AM

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

Floor Press:
135
185
225
255
285
315
365
390
415
450
Bench Press:
320x5
335x5
350x4
Dips (benches)
Db Press (DC)
JM Press
Triceps Extensions
Hammer Curls
Abdominals

Triple Threat · 07-01-2009, 11:25 AM

Just checking to make sure you weren't slacking.

Huge weights. Intense workouts.

Carry on.

Stewart14 · 07-01-2009, 02:52 PM

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

HeavyBomber · 07-02-2009, 09:09 AM

Thanks everybody.

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

GM:
225
275
315
365
405
455
500
550
600
640
Squats:
405x1
460x6
500x5
Leg Press
3sets heavy -very effective today
Pull-thrus

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.

HeavyBomber · 07-06-2009, 08:20 PM

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

Tire Flipping:
small tire: 4x 25 yards
large tire: Same

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

**Built** · 07-06-2009, 09:07 PM

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!

05-07-2009, 07:32 PM	#122
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,118	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! 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.

05-08-2009, 11:22 PM	#124
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,118	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. 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.

05-10-2009, 12:24 AM	#126
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,118	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. 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.

05-11-2009, 04:54 PM	#127
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	5/11/2009 - Max Effort Squat Fit Stop Gym, Granger, IN Rack Pulls: 245 335 425 500 550 600 650 700 750 800 -straps Squats: warm-ups 410x5 455x5 500x5 GMs: 315x8 315x8 Leg Press

05-12-2009, 05:59 PM	#128
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	5/12/2009 - Back Fit Stop Gym, Granger, IN BB Rows: 225x8 245x8 275x6 225x5 Pull-ups body x8 body x6 Pull-downs: 170x6 160x6 Seated rows: 200x8 190x8 Db Shrugs: 125's x6 120's x6 110's x6 75's x8 hammer curls db curls

05-07-2009, 07:29 PM	#121
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	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

05-08-2009, 09:13 AM	#123
rantorcha Registered User Join Date: Apr 2009 Location: Miami, FL Posts: 113	MAN ALIVE, you are strong! By the way, I love the title of your journal. Great stuff. Shows the real attitude behind your dedication.

05-21-2009, 09:14 AM	#129
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	5/18/2009 – Max Effort Squat, Primary lower Gold's Gym, Crofton, MD Dead Lift: 315 365 405 455 500 550 600 655 Squats: 500x8 ouch -pulled my left teardrop -not serious but needed to stop GoodMornings: 315x8 345x8 295x8 I did dead lifts out in the main room. Every dude in there was left questioning his own net worth.

05-21-2009, 09:20 AM	#130
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	5/19/2009 – Dynamic Effort Bench, Primary delts, triceps Gold's Gym, Crofton, MD Bench Press 51% 225x1 X10 Close-Grip BP with Chains: 275x6 X3 Arnold Presses: 55's x6 45's x6 35's x6 JM Press: 135x10 Various triceps extensions Biceps cable curls

05-21-2009, 11:27 AM	#132
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	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.

05-22-2009, 11:39 AM	#133
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	5/22/2009 - Max Effort Bench Press Fit Stop Gym, Granger, IN Dead Press (3 inches above chest): 135 185 225 255 285 320 350 380 410 440 460 Bench Press: 315x6 335x5 315x6 Db Press (doggcrapp stretch pause): 70's x8 65's x8 60's x8 JM Press: 135x6 155x6 front/later raises triceps press-downs

05-27-2009, 08:29 AM	#134
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	5/26/2009 - Max Effort Squat/Deadlift Fit Stop Gym, Granger, IN GM: 225 275 315 365 405 455 500 550 600 635 failed Squat (wide): 225x5 315x5 365x1 405x5 460x6 500x5 failed on last Leg Press: 4 set heavy to near failure Leg Extenions Reverse-hypers

05-29-2009, 02:38 PM	#136
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	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. gtbmed's strength journal

06-02-2009, 09:40 AM	#137
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	Thanks man 6/1/2009 - Max Effort Bench Press Fit Stop Gym, Granger, IN (2)-Board Bench Press: 230 260 290 320 350 380 410 440 450 Bench Press: 320x6 340x6 320x6 Arnold Press: 45's x8 40's x8 JM Press: 145x6 145x6 Db Bench Press (DC): 80's x10 70's x10 70's x7 Pec Dec Front/Lateral Raises Triceps Extensions

06-02-2009, 06:28 PM	#138
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	6/2/2009 - Max Effort Squat/Deadlift Fit Stop Gym, Granger, IN Rack Pulls: 245 335 385 425 500 550 600 650 700 750 815 -straps Squats: w/u sets 415x6 455x6 500x5 failed on 6th Leg Extensions: heavy/volume Pull-Throughs heavy/volume

06-18-2009, 09:55 AM	#139
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	6/16/2009 - Max Effort Bench Press Fit Stop Gym, Granger, IN Dead Press: 315 345 375 405 445 460 failed Bench Press: 325x5 345x5 315x5 Dips: +80 x5 +70 x5 +60 x5 Incline Db Press (DC): 75's x8 65's x8 55's x8 front/lateral raises JM Press triceps extensions

06-18-2009, 10:01 AM	#140
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	6/17/2009 - Max Effort Squat/Deadlift Fit Stop Gym, Granger, IN 3" Elevated Deadlift: 315 365 405 455 500 550 600 655 705 legs shaky but kept it moving Squats: 410x5 455x5 500x5

06-20-2009, 12:59 PM	#141
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	6/19/2009 - Dynamic Effort Bench Press 6/20/2009 - Dynamic Effort Squat

06-20-2009, 03:41 PM	#142
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	I'm glad to see you haven't been crushed yet. 17 years old. 155lbs Weight goal : 165lbs

06-22-2009, 06:33 PM	#143
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	6/22/2009 - Max Effort Bench Press, Primary Chest, Secondary Deltoids/Triceps Fit Stop Gym, Granger, IN Bench Press: 225 255 285 315 345 375 405 435 -butt came up a little again. Need to fix this. Db Bench Press: 120's x6 120's x6 120's x5 Dips: +45x5 +70x5 +90x5 PecDec JM Press 155x6 170x5 145x5 failed Triceps Press-downs

06-23-2009, 09:59 PM	#144
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	6/23/2009 - Max Effort Squat/Deadlift, Primary legs Fit Stop Gym, Granger, IN GM: 225 275 315 365 405 455 500 550 600 Squats: 410x5 470x6 515x5 Leg Extensions Leg Curls Abdominals

06-30-2009, 08:56 AM	#145
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	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 Floor Press: 135 185 225 255 285 315 365 390 415 450 Bench Press: 320x5 335x5 350x4 Dips (benches) Db Press (DC) JM Press Triceps Extensions Hammer Curls Abdominals

07-01-2009, 11:25 AM	#146
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Just checking to make sure you weren't slacking. Huge weights. Intense workouts. Carry on.

07-01-2009, 02:52 PM	#147
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	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 http://futuretrainer.blogspot.com/ --My new blog!!

07-02-2009, 09:09 AM	#148
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	Thanks everybody. 7/1/2009 - Max Effort Squat/Deadlift, Primary legs Fit Stop Gym, Granger, IN GM: 225 275 315 365 405 455 500 550 600 640 Squats: 405x1 460x6 500x5 Leg Press 3sets heavy -very effective today Pull-thrus 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.

07-06-2009, 08:20 PM	#149
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	7/6/2009 - GPP -Tire flipping Fit Stop Gym, Granger, IN Tire Flipping: small tire: 4x 25 yards large tire: Same http://www.youtube.com/watch?v=92cX0mDTRpc

07-06-2009, 09:07 PM	#150
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,118	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! 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.

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