Very simple, adapt or be crushed

HeavyBomber · 01-05-2009, 08:06 PM

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

HeavyBomber · 01-05-2009, 08:06 PM

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

Good Mornings:
315x3
365x3
405x1
455x1
500x1
550x1 good depth
600x1 http://www.youtube.com/watch?v=HlhpxFXfZf4
squats:
225x5 X2
315x3
365x1
425x8 super strong
470x5 ran out of gas
510x5 pain -good set http://www.youtube.com/watch?v=k8DYSfHTI2Y
Leg Press:
900x8
900x8
900x6 near failure
Reverse-hyper-extenions:
35x10
35x7
35x5
Leg Extensions:
4 sets to failure

largepkg · 01-06-2009, 11:40 AM

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

Good job!

HeavyBomber · 01-15-2009, 11:01 AM

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

Bench Press:
95x5
105x5
135x3
185x2
200x2
200x2
200x2
200x2
195x2
195x2
195x2
195x2
195x2
195x2
Seated Db OHP:
80's x8
90's x8
100's x8
Close-grip Bench Press:
225x6
225x6
225x6
Lateral Raises
Various grip triceps extensions
curls
abs

Still lots of shoulder issues preventing me from going heavy.

HeavyBomber · 01-15-2009, 11:02 AM

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

Sumo Deadlift:
225x1
275x1
315x1
365x1
405x1
455x1
500x1
550x1
600x1
Didn't set any PRs obviously but a good effort nonetheless.
GMs (mod stance)
315x6
365x5
405x5
405x5
Leg Press:
800x8
900x7
900x6
900x8
Reverse-hypers
YouTube - Reverse hyper-kinda
using what the gym has -worked well.

HeavyBomber · 01-15-2009, 11:02 AM

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

(2)-Board Press
135x5
165x3
195x3
225x3
255x3
285x1
315x1
345x1
375x1
405x1
Decline Bench Press:
315x5
315x5
315x5
250x8
JM Press:
185x5
185x5
155x5
Dips:
100x5
100x5
100x5
Various grip triceps cable extensions:
4-6 sets heavy
curls

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

HeavyBomber · 01-15-2009, 07:42 PM

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

Rack Pulls:
245x3
295x3
335x3
385x3
425x3
515x1
565x1
605x1
655x1
700x1
750x1
770x0 strong enough but grip gave out.
Squats:
225x5
275x5
315x3
365x1
425x6
465x6
510x4 failed on the 5th
Good Mornings:
wide stance
315x5
325x6
340x5
Leg Press:
825x6
915x6
825x6
Reverse-hypers:
50x8
50x6
Leg Extensions
abdominal exercises

RasPlasch · 01-15-2009, 09:14 PM

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

HeavyBomber · 01-15-2009, 10:20 PM

Sorry didn't take one.

RasPlasch · 01-15-2009, 10:49 PM

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

deathbypoops · 01-15-2009, 11:03 PM

sick work brother!

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

HeavyBomber · 01-16-2009, 09:59 AM

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.

**Built** · 01-16-2009, 10:45 AM

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

Not too bad for an old man.

Seanp156 · 01-16-2009, 07:27 PM

Quote:

Originally Posted by Built

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?

HeavyBomber · 01-17-2009, 10:04 AM

Quote:

Originally Posted by Built

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

Not too bad for an old man.

Still younger than you babe

HeavyBomber · 01-17-2009, 10:06 AM

Quote:

Originally Posted by Seanp156

*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.

HeavyBomber · 01-17-2009, 10:07 AM

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

Bench Press with bands:
55% max
10 sets, two reps per set
315x1
Close-grip Bench Press with bands:
80% of one rep bench press max
4 sets, 5 reps per set
JM Press:
155x6
145x6
lateral raises
triceps cable extensions

PreMier · 01-17-2009, 10:56 AM

now i understand the name of the journal

what are your stats? awesome lifts bro

HeavyBomber · 01-19-2009, 08:22 PM

Quote:

Originally Posted by PreMier

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.

HeavyBomber · 01-19-2009, 08:22 PM

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

Box Squats (wide stance, 2 bands):
47% max
10 sets, two reps per set
Bent over BB rows:
225x6
255x6
275x6
245x8
Hang Cleans:
185x5
185x5
185x5
185x5
Pull-ups:
body x6
body x5
Lat Pull-downs
2 sets
BB shrugs:
225x8
275x6
255x6
Db shrugs:
110's x6
105's x6
75's x6
seated cable rows
3 sets
Machine curls

HeavyBomber · 01-20-2009, 09:00 PM

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

Dead Press (3 inches above chest):
135x5
165x5
195x5
225x3
255x3
285x3
315x1
345x1
375x1
405x1
435x1
460x0 -moved it but not close to locking out.
Bench Press:
315x6
320x5
325x5
330x4
Decline Bench Press:
315x4 too heavy
285x8
Triceps pressdowns
lateral raises
abdominals

Good shoulder day.

HeavyBomber · 01-21-2009, 09:05 PM

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

Elevated Sumo Deadlifts (3 inches off floor):
225x5
275x5
315x3
365x3
405x3
455x3
500x1
550x1
600x1
650x1
675x1
675x1 YouTube - 1-21-09 elevated deadlifts
Squats:
225x5
275x5
315x3
365x1
405x5
460x5
500x5
Leg Extensions
Leg Curls

Rubes11 · 01-21-2009, 09:11 PM

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

katt · 01-21-2009, 09:30 PM

Holy Hanna

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

Awesome!

**Built** · 01-21-2009, 11:14 PM

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

katt · 01-22-2009, 10:08 AM

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

HeavyBomber · 01-29-2009, 09:08 AM

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

Bench Press:
w/u
200x2 X8
Standing Db OHP:
80's x5
90's x5
100's x5
105's x5
Close-grip Bench Press:
285x5
285x5
275x5
JM Press
155x5
165x5
135x5
Lateral Raises
Various grip triceps extensions
curls

HeavyBomber · 01-29-2009, 09:21 AM

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

Dead Press (3 inches above chest):
135x5
165x5
195x5
225x3
255x3
285x3
320x1
350x1
380x1
410x1
440x1
Bench Press:
315x6
320x5
320x5
320x4
Dips:
body+95 x5
body+105 x6
body+110 x5
JM Press
extensions
abdominals

HeavyBomber · 01-29-2009, 10:29 PM

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

Sumo Deadlifts:
225x5
275x5
315x3
365x3
405x3
455x3
500x1
550x1
600x1
650x1
675x1 -failed
Squats / elevated deadlifts (alternated):
405x5 / 500x5
405x5 / 405x5
405x5 / 405x5
405x5 / 405x5
405x5 / 405x5

That was it... trashed.

HeavyBomber · 01-29-2009, 10:40 PM

Quote:

Originally Posted by katt

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?

01-05-2009, 08:06 PM	#1
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	Very simple, adapt or be crushed 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

01-05-2009, 08:06 PM	#2
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	1/5/2009 - Max Effort Squat, Primary lower hyper Fit Stop Gym, Granger, IN Good Mornings: 315x3 365x3 405x1 455x1 500x1 550x1 good depth 600x1 http://www.youtube.com/watch?v=HlhpxFXfZf4 squats: 225x5 X2 315x3 365x1 425x8 super strong 470x5 ran out of gas 510x5 pain -good set http://www.youtube.com/watch?v=k8DYSfHTI2Y Leg Press: 900x8 900x8 900x6 near failure Reverse-hyper-extenions: 35x10 35x7 35x5 Leg Extensions: 4 sets to failure

01-15-2009, 11:01 AM	#4
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	1/9/2009 – DE Bench Gold's Gym, Crofton, MD Bench Press: 95x5 105x5 135x3 185x2 200x2 200x2 200x2 200x2 195x2 195x2 195x2 195x2 195x2 195x2 Seated Db OHP: 80's x8 90's x8 100's x8 Close-grip Bench Press: 225x6 225x6 225x6 Lateral Raises Various grip triceps extensions curls abs Still lots of shoulder issues preventing me from going heavy.

01-15-2009, 11:02 AM	#5
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	1/11/2009 – ME Squat/Dead Gold's Gym, Crofton, MD Sumo Deadlift: 225x1 275x1 315x1 365x1 405x1 455x1 500x1 550x1 600x1 Didn't set any PRs obviously but a good effort nonetheless. GMs (mod stance) 315x6 365x5 405x5 405x5 Leg Press: 800x8 900x7 900x6 900x8 Reverse-hypers YouTube - Reverse hyper-kinda using what the gym has -worked well.

01-15-2009, 11:02 AM	#6
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	1/12/2009 – Max Effort Bench Press Gold's Gym, Crofton, MD (2)-Board Press 135x5 165x3 195x3 225x3 255x3 285x1 315x1 345x1 375x1 405x1 Decline Bench Press: 315x5 315x5 315x5 250x8 JM Press: 185x5 185x5 155x5 Dips: 100x5 100x5 100x5 Various grip triceps cable extensions: 4-6 sets heavy curls First time in months my shoulder allowed me to press somewhat heavy so not bad weights considering.

01-06-2009, 11:40 AM	#3
largepkg FAT JESUS Join Date: Jun 2004 Location: S FLA Posts: 3,690 Photos: 2	Holy dog shit, 600lb good morning! My face would visit the floor in about .3 seconds with that weight. Good job!

01-15-2009, 07:42 PM	#7
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	1/15/2009 - ME Squat Fit Stop Gym, Granger, IN Rack Pulls: 245x3 295x3 335x3 385x3 425x3 515x1 565x1 605x1 655x1 700x1 750x1 770x0 strong enough but grip gave out. Squats: 225x5 275x5 315x3 365x1 425x6 465x6 510x4 failed on the 5th Good Mornings: wide stance 315x5 325x6 340x5 Leg Press: 825x6 915x6 825x6 Reverse-hypers: 50x8 50x6 Leg Extensions abdominal exercises

01-15-2009, 09:14 PM	#8
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	I would like to see video of that 770 rack pull.

01-15-2009, 10:20 PM	#9
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	Sorry didn't take one.

01-15-2009, 10:49 PM	#10
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	I know.... just saying for um...future reference that I would enjoy seeing a video of it. Because that is a huge lift.

01-15-2009, 11:03 PM	#11
deathbypoops Registered User Join Date: Nov 2008 Location: new york Posts: 130	sick work brother! JM presses dont hurt your wrists at all?? they destroy mine for some reason.... anyway, keep up the strong lifting. "you thought it was over, its not over, I came back, I brought my axe!!!! Journal

01-16-2009, 09:59 AM	#12
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	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.

01-16-2009, 10:45 AM	#13
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	HB, my man! Your workouts are sick, as always. Not too bad for an old man. 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.

01-17-2009, 10:07 AM	#17
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	1/16/2009 - DE Bench Press Fit Stop Gym, Granger, IN Bench Press with bands: 55% max 10 sets, two reps per set 315x1 Close-grip Bench Press with bands: 80% of one rep bench press max 4 sets, 5 reps per set JM Press: 155x6 145x6 lateral raises triceps cable extensions

01-17-2009, 10:56 AM	#18
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	now i understand the name of the journal what are your stats? awesome lifts bro P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-19-2009, 08:22 PM	#20
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	1/19/2009 - DE Squat, back Fit Stop Gym, Granger, IN Box Squats (wide stance, 2 bands): 47% max 10 sets, two reps per set Bent over BB rows: 225x6 255x6 275x6 245x8 Hang Cleans: 185x5 185x5 185x5 185x5 Pull-ups: body x6 body x5 Lat Pull-downs 2 sets BB shrugs: 225x8 275x6 255x6 Db shrugs: 110's x6 105's x6 75's x6 seated cable rows 3 sets Machine curls

01-21-2009, 09:11 PM	#23
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	talk about moving some weight around. nice numbers keep up the good work. 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

01-20-2009, 09:00 PM	#21
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	1/20/2009 - ME Bench Press Fit Stop Gym, Granger, IN Dead Press (3 inches above chest): 135x5 165x5 195x5 225x3 255x3 285x3 315x1 345x1 375x1 405x1 435x1 460x0 -moved it but not close to locking out. Bench Press: 315x6 320x5 325x5 330x4 Decline Bench Press: 315x4 too heavy 285x8 Triceps pressdowns lateral raises abdominals Good shoulder day.

01-21-2009, 09:05 PM	#22
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	1/21/2009 - Max Effort Squat Fit Stop Gym, Granger, IN Elevated Sumo Deadlifts (3 inches off floor): 225x5 275x5 315x3 365x3 405x3 455x3 500x1 550x1 600x1 650x1 675x1 675x1 YouTube - 1-21-09 elevated deadlifts Squats: 225x5 275x5 315x3 365x1 405x5 460x5 500x5 Leg Extensions Leg Curls

01-21-2009, 09:30 PM	#24
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Holy Hanna Look at the weight being thrown around in here!!!!! Awesome!

01-21-2009, 11:14 PM	#25
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	You should see this guy in person. Dude lifts like a champion powerlifter, looks like a champion bodybuilder. 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.

01-22-2009, 10:08 AM	#26
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	then we should have pic's.... other then you tube vid's.

01-29-2009, 09:08 AM	#27
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	1/23/2009 – DE Bench Gold's Gym, Crofton, MD Bench Press: w/u 200x2 X8 Standing Db OHP: 80's x5 90's x5 100's x5 105's x5 Close-grip Bench Press: 285x5 285x5 275x5 JM Press 155x5 165x5 135x5 Lateral Raises Various grip triceps extensions curls

01-29-2009, 09:21 AM	#28
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	1/27/2009 - ME Bench Press Gold's Gym, Crofton, MD Dead Press (3 inches above chest): 135x5 165x5 195x5 225x3 255x3 285x3 320x1 350x1 380x1 410x1 440x1 Bench Press: 315x6 320x5 320x5 320x4 Dips: body+95 x5 body+105 x6 body+110 x5 JM Press extensions abdominals

01-29-2009, 10:29 PM	#29
HeavyBomber Registered User Join Date: Oct 2008 Location: Granger, IN Posts: 103	1/29/2009 - Max Effort Squat Fit Stop Gym, Granger, IN Sumo Deadlifts: 225x5 275x5 315x3 365x3 405x3 455x3 500x1 550x1 600x1 650x1 675x1 -failed Squats / elevated deadlifts (alternated): 405x5 / 500x5 405x5 / 405x5 405x5 / 405x5 405x5 / 405x5 405x5 / 405x5 That was it... trashed.

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