PDA

View Full Version : Hill's Log



Pages : [1] 2

FFHill
09-29-2008, 08:45 AM
I've decided to start a log in here. It'll give me a chance to post some vids and get some feedback on my lifts.
I'm a firefighter just west of Columbus, OH. I've been back in the gym since late June after 14 months of layoff. (I was in medic school, and was working 100 + hours a week which left no time for the gym... family came first). I currently train at the firehouse. We have the basics... power rack, bench, reverse hyper, GHR, lat pull down, dip rack, etc... I can get done what I need. I'm currently just trying to increase my raw strength. I have in the past trained strongman style with tractor tires, sandbags, kettlebells, sledgehammers, etc. I'll probably get back to that a little at some point as I see my cardio lagging. Anyway, if you have any feedback, I'm all ears.

FFHill
09-29-2008, 08:55 AM
9/29 - ME bench

Warm up, stretching

Bar - 10X2
Add doubled mini's
1 BOARD - pinky on ring
Bar - 5
75 - 5
105 - 3
145 - 3
175 - 3
205 - 3
235 - 1
265 - 1
285 - 0 - not happenin' today

4 BOARD
plus doubled mini's
135 - 5
185 - 5
225 - 3
275 - 3
315 - 0 - stalled out, kinda unhappy about that.

Tate Presses
35's - 15
45's - 15
55's - 10
60's - 10

T-Bar Chest Supported Rows
105 - 15
130 - 10X2

DONE - ran out of time, so I kinda rushed through the Rows with 20 sec or so rests. I'll go back and do some more lats and maybe a few curls later today. I'm in the middle of a 36hr. shift, so I'll just have to fit it in.

FFHill
10-01-2008, 05:09 PM
10/1/08 - Squat

14" Box

Bar - 10X2
95 - 6
135 - 5
Add purple bands choked around base of rack
135 - 3
Add mini's choked around base
135 - 2
185 - 2
225 - 2
245 - 2
275 - 2

Reverse Hyper - really tried to static hold at the top of each rep.

100 - 15
150 - 10
150 - 10

GHR

BW - 30 X 2

Standing Abs from lat pull down

50 - 20 X 2
70 - 20

Tire drag weighted with 45#

1200'

Just wanted to work up to a managable 2 reps on squats. Got a video of one set so I'll get that up later for everyone's critique.

FFHill
10-02-2008, 07:48 PM
Here is a video of a squat set the other day. Right now I do not train with experienced power lifters, so let me know what you think.


4e0sFl-Cz2E

FFHill
10-02-2008, 07:55 PM
DE Bench

Bar - 10 x 2
Add doubled mini's
Bar - 10
95 - 3
115 - 3 x 2
135 - 3 x 4
155 - 3 x 3
155 - paused on chest - 3

Tricep rollbacks
35's - 15 x 3

Panora Pressdowns
50's - 10 x 3

Dips
BW - 15 x 2
BW - 20

Reverse band pull-downs
Purple's choked once, mini's wrapped three times - 15 x 2

Kroc rows
45 - 15
55 - 15
55 - 20

* Done *

Travis Bell
10-02-2008, 07:58 PM
Good stuff Jesse! I didn't know you'd started a log here.

Your squat form looked really good to me. Very good stuff.

I'll see you Sunday morning bud

FFHill
10-04-2008, 04:00 PM
10-4-08

Chest Supported T-bar Rows

80 x 15
105 x 15
130 - 15
155 - 10

Chins - overhand grip

BW - 8 x 2
BW - 10

H-Rolls

20 x 10
25 x 10
35 x 8

Incline DB Press

35's - 20 x 3

Stared at the sled for a few minutes and decided to leave it where it was.

Just finishing up a 93 hour work week, and really didnt' have much left in the tank for today, so this is all I did. Did get the blood moving though, so it felt good.

smitsky
10-05-2008, 11:00 AM
Good work!

Looking forward to seeing some hard work - and results - in here :)

--==Subscribes==--

FFHill
10-07-2008, 06:54 AM
10-7-08 - ME Bench


Floor Press
Bar - 10 - index on smooth
95 - 8,3
add one set of chain
95 - 3
135 - 3
165 - 3
185 - 3
205 - 3
225 - 1
255 - 1
275 - 1 - thumb length from smooth
Drop Chain
305 - 1

CGBP185 - 8 reps x 3 sets

Pan. Pressdown
50 - 10 reps x 4 sets

Chest supported rows
105 - 15 reps x 3 sets

Was kinda frustrated with my floor press. Really noticed a sticking point right around a 3 board. Going to have to work on that. My lock out was strong, and coming off the floor was no problem.

FFHill
10-10-2008, 06:56 AM
10-9-08 - Squat

Reverse Hyper
100 - 15 x 2

Squat - 13" box for depth, touch and go
bar - 5
135 - 3 x 2
185 - 3
225 - 2
275 - 1
315 - 1
345 - got to far back on my heels at the bottom so I set it on the pins. Didn't want to fight it without a spot. Since I didn't feel like unloading the bar and reloading it again, I quit on squats.

Deadlift

225 - 1 x 3
275 - 1 x 3
315 - 1 x 3

Tire drags
25 pounds - 600'
70 pounds - 600'

On the way to the gym my training partner called and said he wasn't working out today. Great. and on squat day too. I was not happy about that, and combined with the fact that I have been slacking on my lower body work, my squat sucked today. I was way off my current PR's. It did work to motivate me to work harder. Who needs training partners?

FFHill
10-10-2008, 07:12 AM
10-10-08

DE Bench
Bar - 10 x 2
Add mini's
Bar - 5 x 2
75 - 5 x 2
95 - 5
135 - 3 x 8 - alternated between three grip widths each set

Floor Press

225 - 3 x 5 - all sets thumb length from smooth

Dips

BW - 20 x 3

Panora Pressdowns

50 - 6 x 5

Close Grip Rows off low pulley (seated)

50 - 15
120 - 15

Renagade Rows

53 pound kettlebells - 8 x 3

DONE

I've kinda felt like I was slacking on my bench workouts, so kicked up the pace today. Got done in 50 minutes. Feeling a lot better about things after that crappy squat workout yesterday.

Here's a video of my bench setup. Like I said before, I dont' have the blessing of experienced training partners, so if you benchers have any comments, please feed me.

NOUWIoiOhcg

Travis Bell
10-10-2008, 10:44 PM
nice work bud. I'd actually move the weight up to at least 155 and see what your speed is, but 135 definately moves quick

You could get a little more leg drive by jamming your heels to the ground, but other than that, your setup looks pretty good!

FFHill
10-13-2008, 07:12 AM
10-13-08

Bench
Bar - 10
Add 1 set of chain
Bar - 10
75 - 5
105 - 3
135 - 3
165 - 3
195 - 3
225 - 1
255 - 1
275 - 1
285 - 0 - never got set right on the bench (see comment below)

2 Board - straight weight

225 - 5
275 - 3
305 - 2 - did this set after the Tates because the other guys had to tend to a work related problem for a few minutes. The first rep was the best feeling rep of the morning, felt light and fast... then the fatigue from everthing else hit, and after two reps, I was done.

Tate's
40's - 15
45's - 15
60's - 10 - PR

Lat Pulldown to chest - did all these sets with 30 sec. rests
90 - 12
140 - 10
Lat Pulldown to back
140 - 10
160 - 6

Tinkered around with my feet today as per your comment Travis. Didn't feel quite as comfortable and my lifts showed it as I wasn't quite as locked in on the bench... somthing new to get used to. I'll prolly tinker some more on DE day (thurs) and post another vid next week for you to look at. Thanks for the advice.

Travis Bell
10-13-2008, 08:19 AM
Yeah sometimes when you adjust your form a little your bench will go down a bit before you get used to it.

FFHill
10-14-2008, 09:42 AM
10-14-08 - Extra work

Plenty of stretching

DB extensions + 1 mini band
4 sets of 15

superset

Standing face pulls
4 sets of 10

Band pressdowns
4 sets of 10

superset

H-rolls
4 sets of 10

Standing abs
4 sets of 20

Nothing to hard, but I want to get some extra work in on my weak areas. Plus, I feel like I've got more work in me than I usually do in a given week. We'll see how it goes. Also, just got my 1st order of Results, so we'll see if that has an effect...

FFHill
10-16-2008, 07:32 AM
10/15/08

13" Box Squat
Bar - 5
95 - 3 x 2
135 - 3
185 - 3
205 - 3
225 - 3
245 - 3
add belt
275 - 3
305 - 1 x 2

Rack Pulls (2nd hole from floor, conventional stance)
135 - 5
185 - 5
Add one set of chain draped over bar
185 - 5
225 - 5
275 - 3
315 - 1

KettleBell Swings

88'er - 20 x 2

Man, I was whipped before I got in the gym today. My legs were awfully sore, and I'm not sure why. It felt good to get work in, but I am WAY off my PR's right now. Just keepin' my head down and it'll come.

FFHill
10-16-2008, 07:38 AM
10/16/08 - DE Bench - straight weight

Bench
Bar - 10 - index on smooth
75 - 8
95 - 8
115 - 5
135 - 3 x 2
155 - 3 x 3 - thumb from smooth
165 - 3 x 2 - pinky on ring
175 - 3 x 2

Flat DB Press - palms facing

35's - 20
35's + mini band under bench - 20 x 2

Chins
BW - 5 x 7
BW - 8

As much I my squats suck lately, my bench is really coming along. My speed was good all the way up to 175 today, and I felt more comfortable with my foot placement today. I'm pretty excited about it... I feel some big PR's coming real soon.

FFHill
10-19-2008, 03:27 PM
10/19/2008 - ME Bench
Stretching and stuff

Bench - Straight Weight
Bar - 10
75 - 10
105 - 3
135 - 3
165 - 3
195 - 3
225 - 3
255 - 1
285 - 1
300 - 1 PR! - yeah, I was pumped after this, it felt good and went up pretty fast too.

2 Board
135 - 5
185 - 5
225 - 5
275 - 3

Tate's
35's - 12
45's - 15
60's - 12 PR

Lat pulldowns to chest
90 - 15
140 - 10
to back
140 - 10 x 2

Standing face pulls
90 - 10 x 3

Really happy about my PR today. Now I just have to get my Squat and Deadlift moving.

Travis Bell
10-19-2008, 06:48 PM
NICE!! Great job Jesse!!

Dave Schwab
10-19-2008, 07:32 PM
Training looks good Jesse. Quite an impressive setup at the firehouse, a reverse hyper is even rare in a commercial gym! Squat form looks pretty good in that earlier video. One area of improvement would be to work on your arch when squatting, pull your elbows under the bar and point your chest up. A back that is straight up and down will cause issues with heavier weight, I know this very well from experience as I have the same type of issue.

FFHill
10-20-2008, 08:40 AM
NICE!! Great job Jesse!!


Thanks man! I sure appreciate all your advice.

FFHill
10-21-2008, 11:04 AM
10/20/08 - Jacked up workout

Warm up with Reverse Hyper
50 - 15 x 2

Deadlift - conventional stance
95 - 10
135 - 5
185 - 3
225 - 3
275 - 3
295 - 1
315 - 1

GHR
BW+25 - 15
BW+35 - 15
BW+45 - 45

Panora Pressdown
50 - 15 x 3

H-rolls
20's - 15 x 3


Was at work tonight working a two hour trade for another guy. I figured I'd get in the gym and get a little work done. Half way through DL's I had to go on a call which took 45 mins. Well that through off my mojo so when I got back I did some light recovery work. Gotta drag the sled today.

Travis Bell
10-21-2008, 11:07 AM
I hate it when something throws off my mojo


I have one more place to check for chain, I think they have 5/8". Toppers didn't turn out to be any cheaper than Elite, in fact I think its more expensive

FFHill
10-24-2008, 04:05 PM
Missed my squat session yesterday. I went from Tuesday through Thursday with a total of seven hours of sleep broke in to three naps. I've just been wiped. Finally got a nap today, so tomorrow's speed bench session should be good.

FFHill
10-26-2008, 05:26 PM
Sat. DE Bench
Bar - 10 x 2 - index on smooth
75 - 8
Add one set of chain
75 - 5
105 - 5
135 - 3 x 2 - thumb from smooth
155 - 3 x 6 - pinky on ring

CGBP
135 - 20 x 2

Panora Pressdown
50 - 10
*5 min rest to watch the best d*** band in the land take the field*
50 - 10 x 3

Real quick session. This capped off one of the craziest weeks in recent memory. I didn't get in near as much work as usual, so it turned out to be a bit of a deload type week. I've been having some ulner nerve pain in my left elbow (not something new, but occasionaly flares up) so a bit of rest is ok I guess. Too bad the Bucks lost, but the D looked good, and Prior IS just a freshman.

FFHill
10-28-2008, 07:10 AM
10/28/08 - ME Bench

Bar - 10 x 2
Add doubled mini's
Bar - 8
75 - 5
105 - 3
135 - 3
165 - 3
195 - 3
225 - 1
255 - 0 x 2 - both stalled about half way up. (2-3 board height)

4 Board + doubled minis
135 - 5
185 - 5
225 - 5
275 - 2
315 - 0

Westside's (real strict)
25's - 10
35's - 8 - these weren't heavy, but were killing my elbow
25's - 10

Lat Pulldown
100 - 15
120 - 12
140 - 8 x 2

DONE

FFHill
10-29-2008, 08:23 PM
10/29/08 - Squat

Stretching
Box Squat
Bar - 10 x 2
95 - 5
135 - 5
Add purple bands cinched around base
135 - 3
185 - 3
225 - 2
245 - 2
265 - 2
275 - 2 - the first rep exploded off the box and was the best rep of the night

Rack Pulls - 2" below knee, 2nd hole in rack
135 - 5
185 - 3
225 - 2 - reset after each rep
275 - 2
315 - 2 - add belt
365 - 2
405 - 1
455 - 0 - got it half way up, oh well.

Reverse Hyper
50 - 8
100 - 8
140 - 8

*superset*

Barbell shrugs

225 - 8 x 3

V-bar pull ups
BW - 8 x 3

*superset*

GHR
12 x 3 - looped one end of mini band over each leg and ran in around my neck

*GASSED*

Man, I dont' know if it's the RESULTS or what, but my ME bench session last week, and this workout were intense! I haven't been into a Lower session like this in a while. I didn't hit all the weights that I wanted on the squat, but I didnt' miss any either. I trained by myself tonight, but it was still a blast. I think I can say with a fair amount of certainty that I will hurt tomorrow, LOL.

FFHill
10-31-2008, 03:26 PM
10/31/08 - DE Bench

Bar - 10 - index on smooth
Add doubled mini's
Bar - 10
75 - 3
105 - 3 - thumb from smooth
135 - 3 x 3
135 - 3 - pinky on ring
155 - 3 x 3

CGBP

135 - 25 x 2

CSR
1 plate - 20
2 plates - 15
3 plates - 15 x 2

Mini band pressdown
15 x 3

Nice quick workout. I was pretty happy with my speed today. Went and bought some steel tubing and welded up better supports on our bench and welded on some band pegs. Won't have to use DB's to hold them now! I might have to take a picture and post it after it gets painted.

FFHill
11-03-2008, 08:48 AM
11/3/08 - ME Bench

Tire drags
+25lbs - 8 trips down and back

Floor Press Straight Weight
Bar - 10 (on bench)
Bar - 10
75 - 7 or so
105 - 5
135 - 4
165 - 3
195 - 3
225 - 3
255 - 1
285 - 1
305 - 1
315 - 1 PR

JM's
Bar - 10
95 - 10
115 - 10x3

Got in early to get some sled work done. Had to cut the session short due to some other things that came up. I'll go back and do some work later today. Those JM"s felt really good today. Hadn't done a straight weight floor press day in a while so this was technically a 30 pound PR, although I have been working up with chain.

Travis Bell
11-03-2008, 08:54 AM
Somebody is getting strong!

band pegs on a squat rack are very nice

I think I'll be getting my hands on some Crepensik monolift hooks for my squat rack in the near future

FFHill
11-03-2008, 01:03 PM
Somebody is getting strong!

band pegs on a squat rack are very nice

I think I'll be getting my hands on some Crepensik monolift hooks for my squat rack in the near future

Yeah, PR's are coming pretty easy right now. I hope to make as many gains as possible in a hurry. 400 will fall soon! :evillaugh:

You talking like the full monolift deal that mounts in your rack? That'd be sweet!

On another note, I'd like to get a session in with you in the 'ville one of these days if you dont' mind.

Lones Green
11-03-2008, 01:07 PM
nice benching...wish i had a bench like yours :clown:

FFHill
11-03-2008, 02:07 PM
nice benching...wish i had a bench like yours :clown:

Thanks bro, but I wish I had a squat like yours. :nod: Travis sure has taught me a lot about benching.

Lones Green
11-03-2008, 02:09 PM
Thanks bro, but I wish I had a squat like yours. :nod: Travis sure has taught me a lot about benching.

he's taught me quite a bit too.

squatting is easy!!

FFHill
11-03-2008, 02:23 PM
squatting is easy!!

LOL, you're good at it too!

Lones Green
11-03-2008, 03:45 PM
LOL, you're good at it too!

i wouldn't say good. its been my enemy for the past 2 years trying to get everything right. form is still not 100%.

Travis Bell
11-03-2008, 03:49 PM
Yeah, PR's are coming pretty easy right now. I hope to make as many gains as possible in a hurry. 400 will fall soon! :evillaugh:

You talking like the full monolift deal that mounts in your rack? That'd be sweet!

On another note, I'd like to get a session in with you in the 'ville one of these days if you dont' mind.

Yeah, you don't have to walk the weight out, but you do have to walk it back into the hooks so you get almost all the benefit, just not quite.

You're always welcome to come train at my house! I really need to get some more weight though. At least 4 more 45's should do me for now.

FFHill
11-03-2008, 07:43 PM
11/3/08 - Assistance work left over from this a.m.

Band pressdowns

mini - 15x3

Tates
35's - 15
45's - 15
50's - 15

Standing OHP

Bar - 10
75 - 10
105 - 5
135 - 5

This little workout got interupted 3 times, and after the last interuption I realized that this workout was not supposed to be. My right knee swelled up like a water balloon today. I'm not really sure why it started holding all this water, but it got to feeling really weird with all that fluid shifting around as I walk. I've got it wrapped up know and it is getting better. Hopefully it will bet good to go for a squat session in the a.m.

Viking_Power
11-03-2008, 09:03 PM
Nice OHP. Strong looking upperbody stuff.

FFHill
11-04-2008, 10:27 AM
Nice OHP. Strong looking upperbody stuff.

Thanks man.

FFHill
11-04-2008, 10:36 AM
In my line of work, I come in contact with folks of all kind. Last night a 2 a.m. was no different. We responded to a roll-over accident and found a car on it's top with three guys laying on the ground. I took care of two of them. We'll call them "Stoner 1" and Stoner 2. In the medic on the way to the hospital the conversation played over about three times, and each time it went something like this.

Stoner1 : "What happened dude?"

Stoner 2 : "I dont know, man. I'm trying to figure it out. What happened."

Stoner 1: "I'm trying to think through it man. Oh, my face hurts."

Stoner 2: "Where's my slipper?"

Stoner 1: "I dont' know man, it all happened so fast."

Stoner 2: "What happened dude?"

Stoner 1: "I don't know, man. I'm trying to figure it out."

This went on and on. I was laughing. I kept thinking of Dude, Where's my Car. I really thought I had heard everything they had until we got to the ER. I was transferring Stoner 2 over to the ER staff and introduced him to the guy who would be taking care of him, his last name was Duff. At this point Stoner 2 paused and said, "Wait, Duff like the beer?"

FFHill
11-04-2008, 10:45 AM
Went in to squat this morning. I wasn't sure how my knee would be this morning, and after a few body weight squats on the box I knew that it wasn't feeling good enough to squat on. It doesn't hurt, but sure wasn't stable enough to train. Instead, I put the old 60% rule into practice.

JM's
4 sets

Tate's
4 sets

Lat pulldowns
4 sets

Lones Green
11-04-2008, 12:10 PM
In my line of work, I come in contact with folks of all kind. Last night a 2 a.m. was no different. We responded to a roll-over accident and found a car on it's top with three guys laying on the ground. I took care of two of them. We'll call them "Stoner 1" and Stoner 2. In the medic on the way to the hospital the conversation played over about three times, and each time it went something like this.

Stoner1 : "What happened dude?"

Stoner 2 : "I dont know, man. I'm trying to figure it out. What happened."

Stoner 1: "I'm trying to think through it man. Oh, my face hurts."

Stoner 2: "Where's my slipper?"

Stoner 1: "I dont' know man, it all happened so fast."

Stoner 2: "What happened dude?"

Stoner 1: "I don't know, man. I'm trying to figure it out."

This went on and on. I was laughing. I kept thinking of Dude, Where's my Car. I really thought I had heard everything they had until we got to the ER. I was transferring Stoner 2 over to the ER staff and introduced him to the guy who would be taking care of him, his last name was Duff. At this point Stoner 2 paused and said, "Wait, Duff like the beer?"

LOL. what kind of problems are you having with knees?

FFHill
11-04-2008, 12:17 PM
I'm not real sure. My right knee just swelled up like a balloon yesterday. I have no pain. I cannot think of anything that I've done out of the ordinary. It did this about 5 years ago while I was working a building fire. Just like now, I had no pain and in a day or two the swelling went down and everything was fine. I wrapped it last night, and that seemed to help a lot. I think I'll keep it wrapped for a day or so and see what happens. I really wanted to squat this morning, but felt like it was probably not the wise thing to do.

Lones Green
11-04-2008, 12:29 PM
I'm not real sure. My right knee just swelled up like a balloon yesterday. I have no pain. I cannot think of anything that I've done out of the ordinary. It did this about 5 years ago while I was working a building fire. Just like now, I had no pain and in a day or two the swelling went down and everything was fine. I wrapped it last night, and that seemed to help a lot. I think I'll keep it wrapped for a day or so and see what happens. I really wanted to squat this morning, but felt like it was probably not the wise thing to do.

you're probably right.

i have not heard of that before? too much creatine? LOL!

Travis Bell
11-04-2008, 12:34 PM
have you ever had any knee injuries before Jesse? even as far back as highschool?

FFHill
11-04-2008, 01:59 PM
you're probably right.

i have not heard of that before? too much creatine? LOL!

haha, I wish. I'm not even that consistant with 5g/day. I usually suck on weekends.


have you ever had any knee injuries before Jesse? even as far back as highschool?

The only thing I can remember is when I was 7 I sprained my knee playing football. I can't even remember for sure if I was my right one. I was a roofer for 6 years and it was pretty hard on my knees, but I never had any acute injuries. My guess is that it is just an overuse type of thing and that it just needs a little rest.

Lones Green
11-04-2008, 03:08 PM
what about Osgood Schlautters? (sp?) i had this as a kid and a teen, it was pretty annoying. that, and having such big, loose joints makes my knees awful. i've dislocated both knee caps, that is no fun. have you tried anything like Terminal Knee extensions, heel touches standing on a very low box, and consistent foam rolling of the IT band?

FFHill
11-04-2008, 07:54 PM
No, I haven't really tried anything. I'll see what it's like in the morning and then decide. It was not nearly as swollen today, so maybe tomorrow will be even better.

FFHill
11-06-2008, 06:12 AM
11-6-08 - Back

Band pull throughs
2x20 with purple band

Rack pulls - 2nd hole
bar+1 set of chain x 10
135+chain x 8
185+chain x 5
225+chain x 5
275+chain x 3
315+chain x 3
385+chain x 1

BB Rows
135 x 10 OH
165 x 10 UH
185 x 10x2 OH,UH

Lat pull-dows
120 x 10x2
140 x 10x2

H-rolls
20s x 10x2
25s x 10x2

Nothing to hard today. Thought about going heavier on the rack pulls but decided against it. If my knee doesn't swell up again then I plan on getting out the tractor tire later today for some GPP.

FFHill
11-06-2008, 03:27 PM
11-6-08 - GPP

Tire Flips - 1-2 min rests between sets
15
10x7 sets
15

GHR Abs
BW x 20x4

Pushups + mini band behind back
25x2

Not sure of the weight of the tractor tire. It is a 6 ply tire that is a little over 5 feet tall. Just a farm tractor tire I believe. Got my Heart rate up to 160 though.

FFHill
11-07-2008, 05:30 AM
11-7-08 DE Bench

Looooooooootts of stretching

Bench - straight weight
bar - 10x2 - index on smooth
75 - 5x2
105 - 5 - thumb from smooth
135 - 3x2
155 - 3x6 - moved to pinky on ring on 3rd set
175 - 3x2

Panora pressdowns
50 - 10x3
60 - 10x2

Ghetto Bell rows
Purple Band - 10x3


Lots of stretching to start and throughout as my forearms and biceps are really sore from the tire yesterday. Did the Bell rows with a band choked around the rack and seated on a chair - pulled the band across my chest. I like it. My knee feels 100% - I'll prolly squat Sunday.

FFHill
11-09-2008, 02:06 PM
11-9-08 - Squat

14" Box
BW - 10x2
Bar - 10
Add 1 set of chain
Bar - 8
95 - 5
135 - 3
165 - 3
185 - 2
205 - 2
225 - 2
255 - 2
275 - 2
305 - 2
315 - 1

Speed Pulls against Quad minis'
Bar - 5
95 - 5
185 - 3
Looked down and noticed that one band was about to break, so switched to Dimmels

Dimmel Deads
135 - 15 x 2

Reverse Hyper
50 - 10
90 - 10x3

Flat DB Bench
35's - 30

Really focused on arching hard into the bar. I felt much more stable under the bar. Thanks to 275er for pointing out that I need to arch harder.

Lones Green
11-09-2008, 03:22 PM
nice squatting man.

FFHill
11-09-2008, 04:06 PM
thanks lones, I'll just keep chasin' you.

FFHill
11-10-2008, 11:40 AM
11-10-08 - ME Bench

Flat Bench
Bar - 10, 20
Add 1 set of chain
Bar - 10
75 - 8
105 - 3
135 - 3
165 - 3
195 - 3
225 - 1
255 - 1
275 - 1
285 - 1 - PR

JM's
Bar - 10
95 - 10x3

Tate's
25's - 15x3

Chest Supported Row
100 - 15
125 - 10
150 - 10

I really never did get comfortable on the bench today, so I was pretty happy to set a PR.

smitsky
11-10-2008, 07:14 PM
Congratulations on the bench PR :)

FFHill
11-14-2008, 05:18 PM
Thanks Smitsky!

11-13-08 - Back and Shoulders

Standing OHP
95 - 5x2
115 - 5
135 - 5
155 - 3 - kinda push pressed the last one.

Lat Pull Down - to chest, narrow overhand grip
90 - 15
140 - 12x2

Reverse Band Pulldown
doubled mini's - 15
doubled mini's + 1 choked purple - 15x3 - tried to use 2 purples, but I came off the bench... maybe I need to eat more.

Kroc Rows
70 - 10x3

Rear Fly's
15's - 15
20's - 15x3

FFHill
11-14-2008, 05:20 PM
11-14-08 - DE Bench

Bench
Bar - 20x2 - index on smooth
75 - 10
115 - 5
135 - 3x2
155 - 3x4 - thumb from smooth
155 - 3x4 - pinky on ring

Panora Pressdown
70 - 8x2
50 - 15x2

DB Hammer Curls
35's - 10x3

FFHill
11-15-2008, 07:53 PM
11-15-08 - Squat

14 Box
BW - 10x2
Bar - 8
95 - 4
135 - 2
185 - 2
225 - 2
275 - 2x6

Ghetto Bell Rows
Choked Purple Band 7' from Rack
12x3

Flat DB Press
45's - 12
55's - 12x3

My knee has been swelling up again the last several days. It really didn't feel that great today, but I wanted to get some squats in before I see the doc on Monday. I still dont' have any pain, but the fluid sloshing and popping around is getting on my nerves. Guess we'll see what doc says on Monday.

FFHill
11-17-2008, 09:52 AM
11-17-08 - ME Bench

Bar - 20,10
Add doubled mini's
1 Board
Bar - 8
75 - 5
105 - 3
135 - 3
165 - 3
195 - 3
225 - 1
255 - 1
275 - miss

4 Board
+ doubled minis'
135 - 5
185 - 5
225 - 3
275 - 1
295 - 1
315 - 1x2 - PR

Rope Pressdowns
70 - 6x3

Lat Pulldown
140 - 12
160 - 10
190 - 6x2


That miss really pissed me off. Had to be one of the worst reps in a long time. Never got my lats and back tight, and never had a chance. I know I have not been working my lats as heavy as I should, so I know that had something to do with it. I was pretty happy about the 4 board PR. My tris are certainly getting stonger.

Travis Bell
11-17-2008, 11:07 AM
What days are you free this week? I have finals today and Wednsday, but after that I should be free. Maybe we'll shoot over to Westside and work on it over there.

Let me know what the doc says bout the knee

FFHill
11-17-2008, 01:58 PM
Just got back from the doc. After a bunch of manipulating, twisting, and pulling on my leg, my knee appears to be whole. No injuries. Doc says that it is just joint effusion, and will go away with time. He says I probably had some minor trauma, a funny step or one of my girls jumping on my leg funny or somthing, and it swelled up. Ibuprofin, and 2-5 weeks and it should be good. He said I could train, but that it might cause the swelling to last a little longer. Relief... at least I can train. Travis, I'll PM you.

Lones Green
11-17-2008, 02:01 PM
wow, thats a weird injury...if you want to call it that, LOL!

i'm glad everything is alright.

smitsky
11-18-2008, 06:37 AM
Just got back from the doc. After a bunch of manipulating, twisting, and pulling on my leg, my knee appears to be whole. No injuries. Doc says that it is just joint effusion, and will go away with time. He says I probably had some minor trauma, a funny step or one of my girls jumping on my leg funny or somthing, and it swelled up. Ibuprofin, and 2-5 weeks and it should be good. He said I could train, but that it might cause the swelling to last a little longer. Relief... at least I can train. Travis, I'll PM you.

Glad to hear it's nothing serious. I take Ibuprofen as an anti-inflamitory when things flare up. Good stuff.

FFHill
11-18-2008, 09:33 AM
wow, thats a weird injury...if you want to call it that, LOL!

i'm glad everything is alright.


Glad to hear it's nothing serious. I take Ibuprofen as an anti-inflamitory when things flare up. Good stuff.

Thanks guys, I was relieved. Took the first part of the day off today because I was supposed to be inspecting the High School and another large building today, and really wanted to try to rest it as much as possible... well, that and I had a ton of time off and just needed an excuse to use it. haha I plan to go ME squats this weekend.

Travis Bell
11-18-2008, 10:38 AM
Just got back from the doc. After a bunch of manipulating, twisting, and pulling on my leg, my knee appears to be whole. No injuries. Doc says that it is just joint effusion, and will go away with time. He says I probably had some minor trauma, a funny step or one of my girls jumping on my leg funny or somthing, and it swelled up. Ibuprofin, and 2-5 weeks and it should be good. He said I could train, but that it might cause the swelling to last a little longer. Relief... at least I can train. Travis, I'll PM you.

Good deal. Bet it was nice to hear you're not falling apart or your knee is going to blow up.

FFHill
11-18-2008, 08:31 PM
Yeah Travis, I was happy to hear that it was nothing.


11-18-08 - Back & Shoulders

Rack Pulls - 2nd hole from floor
135 - 8
225 - 5
315 - 3
365 - 3
365 + 40 pounds chain - 3
415 + chain - 1x3
415 - 3 - on this set I decided to try for a double. 2nd rep went so easy, I did a third.

Bent over BB Rows
95 - 10
135 - 10
185 - 10x3

Seated Rows off low pulley with tricep rope
100 - 10x2
120- 10

One hand Lat pulldowns with D-handle
50 - 10x3

H-rolls
20s - 15x3

{superset}

Band pressdowns
15x3

I have a serious lat pump.

FFHill
11-21-2008, 06:24 PM
11-12-08 - DE Bench

Warm up
Flat Bench - straight weight
75 - 10
105 - 8
135 - 5
155 - 3x4
185 - 3x4

Later in the day...

135 - 3x2 - index on ring
185 - 3x3
135 - 3x3 - pinky on ring

5 Board - thumb from smooth
225 - 10x3

Tate's
25's - 15x3

Wide grip pulldown to chest
100 - 15x3

Went in this morning like always. Got into the benchin, and my parnter tells me that the city we work for announced last night that they are planning to lay off a bunch of people that we work with. Kinda derailed the session as we wound up talking more about that then benching. I went back in tonight and finished.

Travis, thanks for your tips on Wed. I chalked up my shoulders tonight and got a lot more grip on the bench. Speed was awesome(er). Even my heavier sets moved well. I'm happy.

Travis Bell
11-21-2008, 11:06 PM
No problem on the tips man! It was my pleasure to help. I got a key today that works LOL. I was right, Lou changed the locks for the discussed reason

FFHill
11-23-2008, 07:44 PM
11/23/08 - ME Bench

Bench
Bar x 10
135 x 8
Add monster mini's
Bar x 10
135 x 3
185 x 3
225 x 1 x 2 or 3
245 x 1
255 x 1
265 x 1 x 2

Monster mini press downs
15 x 3

JM's
75 x 10 x 2
95 x 10 x 2
135 x 10

Chins
BW x 10 x 3

BW sitting around 200-205 for the last week. Maybe I'll use Thanksgiving to put on another 10. Had a great time training with Travis today. It was great to be able to pick his brain in person. Never benched with monster mini's before, but bar weight plus band tension today equals nice PR for me.

Dave Schwab
11-23-2008, 07:49 PM
Good work! 265 + that band tension is a nice bench.

FFHill
11-24-2008, 06:44 PM
Good work! 265 + that band tension is a nice bench.

Thanks! It's coming along.

FFHill
11-24-2008, 06:48 PM
11/24/08 - Bench Assistance

Stretching

Band Pressdowns
Purple - 15 x 4

DB Tricep rollbacks
20's - 10 x 3

Lat Pulldowns
100 x 10
140 x 10
170 x 10
190 x 10

Kroc Rows
88 Kettlebell - 10 x 4

Band Abs
20 x 3

Band Pull aparts
15 x 4

Feelin' a little sore today, so kept it pretty light. It was good to get the blood moving. Work has been BOOOOOORing today.

Travis Bell
11-24-2008, 09:03 PM
hahaha still tender from yesterday eh?

FFHill
11-25-2008, 07:14 AM
LOL, I was. Feel great today.

FFHill
11-29-2008, 04:57 PM
11-29-08 - DE Bench

Bar x 10 x 3
75 x 8
105 x 3
135 x 3
135 x 3
135 x 3
155 x 3
155 x 3
155 x 3
155 x 3
175 x 3
175 x 3
175 x 3
175 x 3


Tate's
25's x 10
35's x 10
40's x 10
45'x x 10

Purple Band press downs
15 x 4

Hammer Curls
25's x 10
35's x 10
45's x 10

*DONE*

FFHill
11-30-2008, 12:34 PM
11/30/08 - ME Lower

Free Squat
Bar x 10, 8
135 x 3 x 3
185 x 2 x 2
225 x 2 x 2
275 x 2
295 x 1
315 x 1 x 2

Good Mornings
Bar x 8
95 x 6
135 x 6
185 x 5 x 2

Rack Pulls - 2nd hole
185 x 5
225 x 5
275 x 5
315 x 5
365 x 5

*DONE*

Heh, heh, probably a little heavy on volume today, but I was having fun. My squat and deadlift #'s are laughable, but I enjoy them. I've been focusing on volume at fairly heavy weights to build up my hips and hams. I have not been as consistant with my lower body work as I have my bench, something that I need to fix as my bench will be bigger than my squat if I'm not careful.

FFHill
11-30-2008, 12:46 PM
For what it's worth, here's a vid of my rack pulls today.

i4POibFtAGI

FFHill
12-02-2008, 11:58 AM
12/2/08 - Deload Bench

Reverse Band Bench
Bar x 15 x 2
135 x 8
Add Choked Purples - took off about 70 at the bottom
135 x 8
185 x 8
215 x 3
245 x 3
275 x 1
305 x 1
335 x 1
365 x 1- PR + 30
385 x 1- PR + 50
405 x 0

Panora Pressdowns
50 x 10 x 2
50 x 10 - 2 second pause at bottom each rep

Chest Supported Row
125 x 10 x 3


Went real light on my accessory work today. Left bicep has been sore so I'm trying to rehab it with ice, rest, etc. Don't really want to get into any tendonitis.

I love it when I don't do a specific movement for a long time... it's always good for a nice PR! Last time I did reverse bands was in July.

Here is a vid from today

P_6FTS6znC0

Lones Green
12-02-2008, 02:57 PM
nice work!

FFHill
12-03-2008, 11:35 AM
nice work!

Thanks lones. hey good luck this weekend.

Lones Green
12-03-2008, 12:47 PM
Thanks lones. hey good luck this weekend.

i'm not lifting this weekend. i could have, but there are going to be so many strong guys throwing up huge numbers. i want to be able to watch as much as i can, and help out the guys from my gym. i'm sure i'll wish i was lifting when i get there though :clown:

FFHill
12-03-2008, 02:05 PM
Ok, my bad. I was thinking you were competing for some reason. Ah well, should be an awesome time. There will definately be some big lifts to watch!

FFHill
12-05-2008, 07:33 PM
12/5/08 - DE Bench

Straight Weight
Bar x 15 x 3
95 x 8 x 2 - index on smooth
135 x 3 x 3
155 x 3 x 4 - thumb from smooth
165 x 3 x 4 - pinky on ring

JM's
Bar - 10
95 x 10 x 2
135 x 10

Purple Band Pressdowns
12 x 4

Band Pull Apart
monster mini + one side of a mini
10 x 4

DONE -

Last week of straight weight. Will start up a cycle of chains next week. hoping to hit a PR on Monday.

FFHill
12-06-2008, 01:18 PM
12/6/08 - Squat Assistance

GM's
Bar x 10
95 x 8
135 x 5
185 x 5 x5

Zercher Squats
Bar x 8
95 x 8
135 x 8
185 x 5
225 x 3 x 5

Lunges
70's Kettlebells 5 (left, right) x 3

DB Bench
35's x 12 x 2
45's x 12 x 2

Purple Band Pressdowns
12 x 3

Still having a little discomfort in my knee althought the swelling has been gone for 2 weeks. It is slowly getting better just like the doc said though. Hopefully it will be 100% soon. It gets in my head sometimes and I don't push as hard a I could.

FFHill
12-08-2008, 07:04 AM
12/8/08 - ME Bench

Straight Weight
Bar x 10 x 3
75 x 8
105 x 3
135 x 3
165 x 3
195 x 3
225 x 3
255 x 1
285 x 1
305 x 1 - PR
315 x 1 - PR - rocked it!

JM's
95 x 10
135 x 10 x 2

Rolling DB Extensions
15's + mini behind back x 10
25's + mini x 10 x 2

Lat Pulldowns
120 x 10
140 x 10
170 x 10
200 x 8

Kroc Rows
88 Kettlebell x 8 x 3

Deloading last week was the best thing I've done in a while. I think that, and all the active recovery I did really helped me out. I had been having bicep pain with just about everything I did, but today felt absolutely great. The 315 flew up and I thought about taking 325, but decided to leave some in the tank. I haven't missed a lift in weeks and I really think that has helped me out mentally. I really like using the bands on the DB extensions. Overall, the best session I've had in 4-5 weeks.

smitsky
12-09-2008, 06:42 AM
12/8/08 - ME Bench

Straight Weight

315 x 1 - PR - rocked it!



Whoa! Congratulations.

Someone is getting strong :)

smitsky
12-09-2008, 06:46 AM
Your Rack Pulls looked good and very easy.

Your Squat and Deadlift numbers aren't laughable. I'm at pretty much the same level. We're working our way up. Any level is a good level.

FFHill
12-09-2008, 08:48 AM
We're working our way up. Any level is a good level.

You're absolutely right. Gotta keep at it. :hello:

FFHill
12-09-2008, 08:56 AM
12/9/08 - Bench Assistance/ DE Squat

JM's
Bar x 10
75 x 10 x 2

Tricep Extensions
Mini Band x 10 x 3

Lat Pull Down
100 x 15 x 3

DE Squat 13" Box
Bar x 8
Add 40 pounds chain
Bar x 5
95 x 3
135 x 2 x 8
185 x 2 x 3

Tire Drags
7 trips

I decided that I need to work my squats the same way I do my bench. I need to add my DE day back in as I have not been squatting consistantly. Just worked on form with light weight today. Felt really good by the end.

I did learn that Absorbine flows with your sweat, and that putting it on your hammys early in the session is NOT a good idea. Yeah, pretty much my crack was on fire. LOL.

Lones Green
12-09-2008, 10:47 AM
congratulations on that PR!

FFHill
12-12-2008, 06:35 PM
12/12/08 - DE Bench

Straight Weight
Bar x 8 x 3
75 x 5
95 x 3
115 x 3
135 x 3 x 3
155 x 3 x 8

Purple Band Pressdowns
15 x 4

CSR
100 x 15 x 3

I've been keeping these days real light, and it seems to be working. I've noticed that my squat workouts have been beating on my arms a bit, so that is another reason I've kept DE day lighter lately.

FFHill
12-15-2008, 06:41 AM
12/15/08 - ME Bench

Floor Press
Bar x 8 x 3
95 x 8
135 x5
165 x 3
195 x 3
225 x 3
255 x 1
285 x 1
305 x 1
315 x 1

JM's
95 x 8
135 x 8
135 x 8

Panora Pressdowns
50 x 8
70 x 8
70 x 8

CSR
100 x 10
125 x 10
150 x 10

*DONE*

FFHill
12-21-2008, 01:49 PM
I had an absolutely aweful week for training. We've had a big mess at work with threatened layoffs. I've been busy with finance meetings, researching revenue options, and formulating arguments to maintain staffing. In short, I didn't get much work in, and my diet sucked.

I did DE bench on Friday with chain. It was actually one of the best speed bench sessions in a while. Really felt fast, and everything felt really good.

Today got back into the gym for a real session.

Squat

Shoulder width stance, deep squat
Bar x 8 x 3
Add one set of chain Med. Stance
Bar x 5
Add 13" Box
95 x 3,5
135 x 2 x 2 - wide stance
185 x 2 x 2
205 x 2
225 x 2
245 x 2
275 x 2
295 x 2 - all these moved very well.

Pull against doubled mini's
Bar x 5 - conventional
95 x 5
145 x 5
195 x 3
235 x 1
285 x 1 - switch to sumo
325 x 1

DB Bench
35's x 12 x 4

s/s

Band Pressdowns
15 x 4

Overhead tri extensions
10 x 3

s/s

Face Pulls
70 x 10 x 3


Man, it felt great to get back in the gym today. I hit up the golden arches last night on the way home from my extended family christmas reunion. so after the buffet all day and the double cheeseburgers, I was feeling much better. Things are looking up!

Travis Bell
12-21-2008, 01:52 PM
Call me if I can help at all on the work stuff

You probably were ready for a week off of lifting though hence the great following sessions. Nice work

FFHill
12-22-2008, 08:35 AM
So I walked into the gym this morning and the temp was 43. The furnace was set on 64 and was running non stop, but couldn't keep up with the 0 temp outside. We got out the salamander, but had no Kerosene so decided to just deal with it.

ME Bench

Bar x 8 x 2
Add doubled mini's
Bar x 8 x 2
95 x 3
135 x 3
165 x 3
195 x 3
225 x 1
255 x 0 - this was my pr. I didn't get to upset because i was wearing two shirts, a hoodie, and hat and on our slick bench I had no drive.

5 Board + doubled mini's
185 x 3
225 x 3
255 x 3
285 x 3
315 x 1
335 x 1
365 x 1 - PR. Lot easier to stay tight with less ROM

JM's
135 x 8 x 2
155 x 8 x 2

Panora Pressdowns
50 x 10 x 4

Lat Pull down
100 x 10
170 x 8 x 2

All in all not to bad a session. The 5 boards were flying up. I was really surprised. Even the PR was not a grinder. I feel another string of PR's coming on real soon.

FFHill
12-30-2008, 06:47 PM
With the holidays and everything I have not posted my workouts the last week. Been kinda busy. I did get in a DE bench and squat day last week. Today went ME bench.

2 Board + monster mini's
worked up to 255 for an easy single

4 Board Raw
worked up to 395 for a real easy single. I was trainin at work today and caught a run at this point and had to cut it short.

Should get back into the regular swing of things next week. In the mean time, Happy New Year.

smitsky
01-03-2009, 08:49 AM
Happy New Year!

Good work! Keep it up.

FFHill
01-04-2009, 07:24 PM
Thanks smitsky!

FFHill
01-05-2009, 10:34 AM
1/5/09 ME Bench

Bar x 10 x 3
Add 1 set chain
Bar x 8
75 x 5
105 x 5
135 x 3
165 x 3
195 x 1
225 x 1
255 x 1
285 x 1
305 x 0 - spotter touched it about 4" off chest, then I locked it out easy

Tate's
25's x 15
40's x 10 x 2

Panora Pressdowns
50 x 10
60 x 10
70 x 10

didn't hit a pr on Bench. 285 was previous PR with chain, and today it was easy. Nearly got 305 so I prolly should've tried 295 or something. OH well, no biggie. Talked to the guys about changing our training time because we always run out of time and never get to get all the work in I want. Gotta get another ME movement in, as well as more lat work. We'll see what happens next week, maybe 5:30 instead of 6?

FFHill
01-12-2009, 05:39 AM
1/11/09 - ME Bench

Straight Weight
Bar x 10 x 3
75 x 5
105 x 5
135 x 3
165 x 3
195 x 3
225 x 3
255 x 2 - paused
285 x 2 - paused - slammed 'em

Floor Press
135 x 5
185 x 3
225 x 3
275 x 1 x 2

JM's
75 x 8
135 x 8
135 x 8

Purple Band Pressdowns
15 x 3

T-bar CSR
115 x 10 x 3

Over all not to bad for me. My intention was to go volume instead of max weight since my training has been so light, but I went a little heavier than I though I would. Felt good. This week is going to be a LOT easier work wise, so training should be much better.

FFHill
01-17-2009, 08:00 AM
1/16/09 - DE Bench

*puts heater in gym to help the furnace get it over 50 degrees*

Flat Bench
Bar x 8 x 3
135 x 5
add doubled mini's
bar x 5
95 x 5
115 x 3 x 2
135 x 3 x 6
155 x 3 x 2

4 Board CGBP
225 x 10 - thumb from smooth
225 x 10 x 2 - index on smooth

Purple band pressdowns
12 x 3

I had a serious tricep pump.

Travis Bell
01-17-2009, 09:08 AM
Wow, great couple of workouts Jesse. Stay warm LOL!

FFHill
01-17-2009, 10:27 AM
thanks, Travis. Right now staying warm is the hardest part. Was -15 last night. Thank goodness we haven't had a fire this week!

FFHill
01-17-2009, 01:06 PM
1/17/09 - Deadlift

Deadlift
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
335 x 1 - sumo
365 x 0 - sumo - was moving it ok, but lost my balance with to much forward lean
365 x 1 - conventional - I think this is a PR for conventional.

GHR
BW x 15 x 3

Purple Band GM's
15 x 3

Box Jumps
14" Box - 15 x 3

Incline DB Press
35's x 12 x 4

Did the box jumps to see if they will help strengthen my knee. It still bugs me sometimes. I think I'll work on some rehab work for a few weeks and if it doesn't improve I'll go back to the doc. Although he says there is nothing damaged, I'm not convinced.

FFHill
01-20-2009, 05:28 AM
1/20/09 - ME Bench

bar x 8 x 3
Add doubled mini's
bar x 8
95 x 3
dropped mini's x not feeling ready
95 x 3 x 2
add doubled mini's
95 x 3
115 x 3
135 x 3
165 x 3
195 x 3
225 x 1
245 x miss - this sucked.

4 Board + doubled mini's
135 x 5
185 x 3
225 x 3
275 x 2
315 x 1

Lat Pulldowns'
100 x 8
140 x 8
160 x 8 x 2

Really never got in the groove today. Consequently, ran out of time. I think that my lack of extra work has caught up with me. I haven't got in a good back and shoulder workout for about 6 weeks and today it showed. The weight did not feel heavy, but the band tension killed me. live and learn.

FFHill
01-23-2009, 06:09 AM
1/23/09 - Rehab

Lat Pulldown
100 x 10 x 4

Seated Rows off low pulley with tricep rope
50 x 10
70 x 10 x 3

H-rolls
15 x 10
25 x 10 x 2

Purple Band Pressdown
12 x 4

Hammer Curls
25 x 10
35 x 8 x 2
40 x 8

Band Pull aparts
10 x 4

Done in 25 minutes.

FFHill
01-23-2009, 06:14 AM
1/23/09 - DE Bench

Bar x 8 x 3
add doubled minis
bar x 8
75 x 5
105 x 5
135 x 3 x 8

JM's
135 x 8 x 3

T-bar CSR
1 plate x 12
1 1/2 plate x 12
2 plate x 12
2 1/2 plate x 12

Done in 40 min. Had 3 guys workin in today, so we really kept it movin. Can't wait for heavy weight on Monday. After a crappy month of training, I'm really starting to feel it again.

FFHill
01-24-2009, 02:34 PM
1/24/09 - GPP

1 Hour BRISK walk. - Did my little brother's paper route for him since he's out of town for the weekend. Worked up a good sweat sluggin through the snow.

Foam rolling & stretching - everywhere
That's it for today.

FFHill
01-25-2009, 03:40 PM
1/25/09 - Back and Shoulders

Face Pulls
50 x 12 x 4

*superset*

Dips
BW x 10 x 4

Lat Pulldown - Wide grip
120 x 10 - to chest
120 x 10 - behind head
120 x 10 - to chest

*superset*

Rows - used Kettlebells
53 x 10
70 x 10
88 x 10

H-rolls
15's x 12
25's x 12
25's x 12

DB Press
40's x 12 x 4

Done is 30 mins. Kept it light and fast. Felt pretty good.

FFHill
01-26-2009, 06:29 AM
1/26/09 - ME Bench

Floor Press
Bar x 8 x 2
Add 1 set of Chain
Bar x 8
75 x 8
105 x 5
135 x 3
165 x 3
195 x 3
225 x 3
255 x 1
275 x 1
290 x 1 - PR

Tates'
35's x 12
40's x 12
45's x 12
55's x 12

Face Pulls
100 x 8 x 3

Panora Pressdowns
50 x 12
50 x 12
50 x 12
50 x 12

Once again we didn't have time for two ME movements. Pretty happy with the PR, but didn't feel spot on. My form was off a little as my shoulders rotated out. I see lots of Lats and shoulder work in my future.

Travis Bell
01-26-2009, 08:23 AM
Hey bud, sorry I missed your call. I'll try and give you a ring tonight.

We should be able to get a bench workout in together this weekend, I'm pretty sure I'll be around for once LOL

FFHill
01-26-2009, 02:28 PM
Hey bud, sorry I missed your call. I'll try and give you a ring tonight.

We should be able to get a bench workout in together this weekend, I'm pretty sure I'll be around for once LOL

No problem. Talk to you then. I'm glad you got in ok. I was worried about your fiance driving over to get you in all that crap, especially since she didn't have your truck.

FFHill
01-30-2009, 01:30 PM
So training this week has been all jacked up. (i.e. not happening) My wife hasn't been able to keep a glass of water down, so I've been off work, staying home taking care of the kids. Finally at noon today she felt like eating again. Perfect excuse to go to Bob Evans for a large meal. As usual I order a ton. I'm sitting there trying to stuff it all in and my weak mind is telling me to leave the rest, no use puking. Just as I begin to give in, I hear a familiar voice. As I'm trying to identify it, my wife says, "There's a guy behind you that has your sweatshirt on, you know, the one that says 'Strong(er)'." Ah yes, that is Dave Tate's voice I hear. Needless to say, that was all the motivation I needed. How do you leave food on your plate when Dave Tate might see it? That would be embarrassing! Now i'm sitting hear chugging gatorade thinking to myself that this is a perfect example of why you need good training partners: to push you when your mind is weak. It is going to be a killer session when I get to the gym.

Lones Green
01-30-2009, 02:59 PM
So training this week has been all jacked up. (i.e. not happening) My wife hasn't been able to keep a glass of water down, so I've been off work, staying home taking care of the kids. Finally at noon today she felt like eating again. Perfect excuse to go to Bob Evans for a large meal. As usual I order a ton. I'm sitting there trying to stuff it all in and my weak mind is telling me to leave the rest, no use puking. Just as I begin to give in, I hear a familiar voice. As I'm trying to identify it, my wife says, "There's a guy behind you that has your sweatshirt on, you know, the one that says 'Strong(er)'." Ah yes, that is Dave Tate's voice I hear. Needless to say, that was all the motivation I needed. How do you leave food on your plate when Dave Tate might see it? That would be embarrassing! Now i'm sitting hear chugging gatorade thinking to myself that this is a perfect example of why you need good training partners: to push you when your mind is weak. It is going to be a killer session when I get to the gym.

LOL, awesome story. You need training partners, as well as eating partners.

FFHill
01-31-2009, 11:52 AM
1/31/09 - Lower

DL - sumo
135 x 8
185 x 5
225 x 5
switch to conv.
275 x 5
315 x 3

Reverse Hypers
BW x 12
50 x 12
100 x 12
150 x 12

Kettlebell swings
53 x 20 x 3

Incline DB Press
35's x 12 x 2
45's x 12 x 2

In and out as I didn't have a whole ton of time.

FFHill
02-01-2009, 03:52 PM
2/1/09 - Bench Assistance

BB Rows - really focused on squeezing my shoulders together like Vin says
115 x 8
135 x 8
135 x 8
155 x 8

Chins
BW x 10 x 4

H-rolls
20's x 10 x 4

Reverse Band Pulldowns
15 x 3

Standing Abs
4 or 5 sets of 15-30 reps depending on the set

Feeling pretty good. Got a nice nap in this afternoon. I'm really looking for my bench to really start moving again here soon. After the holidays and other crap that had my schedule all jacked up, it has taken a little time to get my body back on track. I'm getting close, and I'm excited to train tomorrow.

lil' power
02-01-2009, 06:31 PM
So training this week has been all jacked up. (i.e. not happening) As I'm trying to identify it, my wife says, "There's a guy behind you that has your sweatshirt on, you know, the one that says 'Strong(er)'." Ah yes, that is Dave Tate's voice I hear. Needless to say, that was all the motivation I needed. How do you leave food on your plate when Dave Tate might see it? That would be embarrassing! Now i'm sitting hear chugging gatorade thinking to myself that this is a perfect example of why you need good training partners: to push you when your mind is weak. It is going to be a killer session when I get to the gym.

LOL !!

Some good work in here!

FFHill
02-01-2009, 08:15 PM
LOL !!

Some good work in here!

Thanks, I'm having fun anyway.

FFHill
02-02-2009, 05:31 AM
2/2/09 - ME Bench

Bar x 8 x 3
75 x 8
105 x 8
135 x 3
165 x 3
195 x 3
225 x 3
255 x 1
285 x 2
305 x 1
320 x 1 - PR

2 Board
225 x 3

Done - I hurt. Was on duty last night and had some calls so i didnt' get a full night's sleep, plus my training has hit my shoulders and arms three days in a row, and my front delts and elbows are on fire. I kinda had to train when I could this week, but I might need to reconsider that in the future. When I grabbed the bar for the 2 board my arms screamed. I figure it's better to take my PR and go home rather than hurt something. (The 320 felt good by the way, I've got a little more in me)

smitsky
02-03-2009, 09:28 PM
Good work! Congratulations on the PR.

Yeah, when I start Board Press as assistance work and feel like that - I stop ;)

Ben Moore
02-03-2009, 10:00 PM
Nice...

FFHill
02-03-2009, 10:03 PM
Thanks Smitsky! I jumped over and read up on your log. I see you've been bustin' out some PR's! Nice work! Hope that finger heals up completely for you.

FFHill
02-04-2009, 06:25 AM
Nice...

Thanks for stopping by Ben. If you ever have any thoughts on how I can improve my training, I'm all ears.

smitsky
02-04-2009, 06:33 AM
Thanks Smitsky! I jumped over and read up on your log. I see you've been bustin' out some PR's! Nice work! Hope that finger heals up completely for you.

Thanks a lot.

Yeah, I try to keep things going.

I'll heal that finger, and the reoccuring boil problem... and then Murphy's Law will take effect and something else will crop up ;)

FFHill
02-06-2009, 12:21 PM
2/6/09n - DE Bench

Bar x 8 x 3
Add doubled mini's
Bar x 8 x 2 - thumb from smooth
75 x 5
105 x 5
135 x 3 - pinky on ring
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

DB Bench
35's x 15
45's x 15
55's x 15

Rope Pressdowns
50 x 10 x 3

This was the last week for bands on DE day for a while. Thank goodness cause it seems like my speed is slowing down. I remember Travis telling me that bands will do that after a while. I still bang the reps out, but the pop is not there. Will be straight weight for three weeks, then back into chains.

Got news today that the lunatics that run my city are kicking around different ideas, the most severe of which may take my job. Kinda like a swift kick to the gonads. Guess I'll start looking for other options just in case. I'll prolly look around at other Fire Departments, but I might be swayed into another field if something really strikes my fancy. Either way, I know my future is in Good Hands.

FFHill
02-07-2009, 12:46 PM
2/7/09 - Squat & Back

Foam Rolling

Sqaut
BW x 10 x 3 - to calves
Bar x 5 x 3
Bar x 5 - to box
135 x 5 - to box
135 x 5 x 3 - to calves
185 x 5 x 2

Front Squat - all done as deep as I can go
Bar x 5
95 x 5
135 x 5

Leg Press
1pps x 10
2pps x 10
3pps x 10

BB Rows
135 x 8
185 x 8 x 3

Reverse Band Pulldowns
Choked purple x 10
+ choked monster mini x 10
+choked mini x 15 x 2

Seated rows off low pulley
50 x 10
70 x 10 x 2
100 x 10

H-rolls
15's x 15
20's x 15 x 2

Kept all the leg work real light. This is the first time I have squatted in a while. My knee had still been really buggin me, and the last three weeks I have been doing a LOT of stretching, foam rolling, and icing. It seems to be really helping as I have felt really good this week. I went full ROM today, and had no discomfort at all. I hope that I can be smart about it and get back to training my squat and deadlift hard. I think I may need to keep a lot of quad work in just to strengthen the area. I dont' know that for sure, but it seems like I might have a weakness there in relation to my hams. If anybody reads this and has any thoughts, let me know.

Lones Green
02-07-2009, 01:06 PM
Refresh my memory as to what it is wrong with your knee.

A little quad work won't hurt you, but the time can be much more efficiently doing posterior chain work.

You should be able to strengthen your knees with a few simple exercises such as terminal knee extensions or heel touches on a low box.

FFHill
02-07-2009, 01:12 PM
Refresh my memory as to what it is wrong with your knee.

A little quad work won't hurt you, but the time can be much more efficiently doing posterior chain work.

You should be able to strengthen your knees with a few simple exercises such as terminal knee extensions or heel touches on a low box.

Well, I went to the doc a while back and he said there was nothing structurally wrong. (no torn ligaments) I wonder if it isn't tendonitis??? Kinda reminded me a lot of the tendonitis I had in my elbow. I have another appointment on Monday which I made prior to it feeling so much better. (it had been giving me problems for 3 months or so.) I'm going to still go though, and get his thoughts.

Thanks for the tips!

FFHill
02-09-2009, 11:03 AM
2/9/09 - ME Bench

Straight Weight
Bar x 3 sets warm up
95 x 8 x 2
135 x 3 x 2
165 x 3
195 x 3
Add 2 Board
225 x 3
255 x 3
275 x 1
295 x 1
305 x 1
320 x 1
335 x 0
Add 4 Board
315 x 3
345 x 1
375 x 1

Tate's
35's x 10
45's x 12
55's x 12

The 2 board is the weakest point of my bench. Gotta work on that.

Saw the doc today for my knee. He noted crepitus under my patella, and told me to bring up my quads to strengthen the area. Gonna try that for a month and if no improvement will get an MRI done.

I've also decided to go up another 20 pounds BW. I've been at 205 for a bit now, and have really leaned out. I'm gonna go to 225 and see what happens. Hopefully it will push my bench up faster...:burger:

FFHill
02-13-2009, 06:36 AM
2/13/09 - DE Bench

Bar x 10 x 3
95 x 5 x 3
115 x 3
115 x 3
115 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3


DB Bench
35's x 15
55's x 12
55's x 12
55's x 12

Band Pressdowns
15 x 4

Face Pulls
50 x 15
50 x 15
70 x 12
70 x 12
70 x 12

DONE

gatorman2k6
02-13-2009, 10:07 AM
I've looked in here every so often, and I just wanted to say good work man!

Got a question, how did you hurt your knee? Back in august I hurt mine while squatting with poor form and didn't see a doctor until October when he told me I had loose cartilage under my kneecap. It's gotten a whole lot better, but still hurts from time to time. Hope yours gets better and keep up the good work.

-Rob

Travis Bell
02-13-2009, 10:23 AM
He actually never really injured it, it just swells up every now and then, holding a lot of fluid. It's kinda weird, but with some closer stance, butt to floor squatting, I think we'll get rid of it.

Hill - you still commin down on Sunday afternoon?

gatorman2k6
02-13-2009, 03:00 PM
Thanks for the info Travis. Maybe I can fix mine that way too.

FFHill
02-14-2009, 04:57 PM
I've looked in here every so often, and I just wanted to say good work man!

Got a question, how did you hurt your knee?

-Rob

Thanks Rob, but all my training is the result of learning from smarter guys than I. Travis is right, I didn't injure my knee with training. Like Travis said, Doc thinks that with some direct quad work, it may seat my patella tighter and take away the crepitus that is there.


Hill - you still commin down on Sunday afternoon?


I hope so... I've been takin care of my girls that last 36 hours. My oldest can't keep water down, so I was up with her ALL night and we've kept at it today. I hope that she is feeling better by morning though, so we'll see. I'll call you if I don't see you.

FFHill
02-15-2009, 08:37 PM
thought for the day:


sEJfS1v-fU0

FFHill
02-16-2009, 05:43 AM
2/16/09 - ME Bench

Bar x 15 x 3
add 40 pounds chain
bar x 8 x 2
95 x 5 x 2
135 x 3
add 2 board
155 x 3
185 x 3
205 x 3
225 x 3
245 x 3
275 x 2
295 x 2
275 x 3

Full ROM, straight weight
225 x 10

Panora Pressdowns
50 x 8
60 x 8
70 x 8

JM's
135 x 10
135 x 10
135 x 10

Rolling DB's + mini band
15's x 15
20's x 15
20's x 15

Every rep felt really good today. Pretty happy.

FFHill
02-16-2009, 02:06 PM
Here's a video of today. Everything moved well I thought, and nothing felt that heavy. I've tinkered around with my foot placement for a while, and I think that I've settled on the one you'll see in the video. My form feels pretty solid, but any comments or suggestions are welcome.
I'm always interested in getting better.


I forgot to edit the music on the vid, so it just keeps going.

HvALJbhkLL0

FFHill
02-17-2009, 05:57 PM
2/17/09 - Back

BB Rows
135 x 10
155 x 10
185 x 10
185 x 10

Shrugs
225 x 10
245 x 10
275 x 10
275 x 10

DB Rear Fly's
20's x 10 x 3
25's x 10

T-Bar CSR
1 plate x 12
1.5 pl. x 12
2 pl. x 12
2.5 pl. x 12
3 pl. x 8

Ghetto Bell Rows
Choked Purple Band x 10 x 3

Band Pressdowns
15 x 2

Overhead Tri Extensions
15 x 2

Alt. Hammer Curls
25's x 10
35's x 10
35's x 10

Done in 50 min.

Travis Bell
02-17-2009, 06:05 PM
vid looks good. You still need to push your hips up as you're pressing the weight, but much better

smitsky
02-19-2009, 06:58 AM
Great upper body work, and sorry to hear about the knee. Speedy recovery!

FFHill
02-20-2009, 02:07 PM
Thanks smitsky!

Yesterday

Squats
worked up to 4 or 5 singles at 225 - nothing heavy, just focusing on form

Band Leg Extensions - these suck while doing them, but I can tell that they are helping my knee.



Today - DE Bench

bar x 10 x 3
95 x 5 x 3
135 x 3
135 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Purple band pressdowns
15 x 3

Had to bug out to get to a funeral so this was pretty short and sweet. Man, if I dont' get stretched out and warmed up good my left bicep kills me.


It puts the liniment on the skin.

gatorman2k6
02-20-2009, 03:15 PM
Seems like we are in the same boat regarding the knee and taking it slow, you are just using heavier weight than me. I worked up to 3x5 with 135lbs and it was easy, but I just want to get the muscle memory before I get to heavy weights. I was so tempted to throw on some more weight, especially after seeing so many people doing quarter squats as I am going nice and low. Keep up the good work!

-Rob

FFHill
02-20-2009, 04:24 PM
Seems like we are in the same boat regarding the knee and taking it slow, you are just using heavier weight than me. I worked up to 3x5 with 135lbs and it was easy, but I just want to get the muscle memory before I get to heavy weights. I was so tempted to throw on some more weight, especially after seeing so many people doing quarter squats as I am going nice and low. Keep up the good work!

-Rob

I went and read your log and you have made some really good progress! Keep it up! How did you injure your knee? i think I missed that part.


haha, my knee problem is my own fault. I really think if I had been taking care of myself with stretching, foam rolling, accessory work, etc., that I might not be in the spot I'm in. I have noone to blame but myself. That being said, I'm not going to let it remain weak, and my squat will be good someday...:evillaugh:

gatorman2k6
02-20-2009, 05:02 PM
I hurt it while squatting and deadlifting with poor form. I hurt it in august and got it checked out in october. The doc said it was loose cartilage under my kneecap and that I pulled my groin. They both feel fine now, with occasional pain here and there. I basically cut squats out of the routine, but after tearing my callus for 3 straight weeks, I decided I should probably learn to squat to help boost all my other lifts. I actually feel like I have pretty good form now, I'm just too afraid to push the weights even though I know I could have done 3x5 with a lot more. Eventually, I plan on making it a ME lift and seeing how far I can really take all my lifts.

Thanks for checking out the log and if you have any tips, just let me know.

FFHill
02-21-2009, 08:56 PM
2/21/09 Squat Assistance

15 min marching in foam - more on this later

Band leg curls
150 each leg

Leg Curls on Reverse Hyper
125 (I think) x 10 x 3

Reverse Hypers
125 x 10 x 4

Machine Pullovers
70 x 12
105 x 12
140 x 12 x 2

superset

Purple Band Pressdowns
15 x 3

DB Bench
35's x 12
45's x 12 x 3

Got to train at Westside today. Had a great time, and was great to have Lou give me advice and to listen to him coach everybody there. What a great environment. He had me "march" in a foam pad to strengthen my knee. Felt pretty good. Thanks to Travis for the invite.

Travis Bell
02-21-2009, 09:48 PM
No problemo bud. Glad you could make it. Wish I would have thought of it earlier so you could have benched with the rest of the group I was coaching.

FFHill
02-22-2009, 12:44 PM
No worries Travis. Hopefully I'll get over there again someday...


2/22/09 - Squat

Various stretching, foam rolling, dynamic warm up

Box Squat
Bar x 10
135 x 5
add choked purples
135 x 5
add choked monster mini's
135 x 5
add choked mini's
135 x 5
185 x 5
185 x 5
225 x 3
225 x 3
275 x 1
275 x 1
275 x 1

Speed (and not so speedy) Pulls - with quad mini's around base of rack
bar x 5 - conventional
95 x 5
135 x 3
135 x 3
185 x 1
185 x 1 - switch to sumo
185 x 1

GHR
BW x 15 x 3

Hammer Curls
25's x 15
35's x 15
35's x 15

Definatly time to buy some green bands...

FFHill
02-23-2009, 05:35 AM
2/23/09 - Deload bench

Bar x 10 x 3
135 x 5
Add reverse purples
135 x 5
165 x 5
195 x 5
225 x 5
255 x 5
285 x 3
315 x 1
345 x 1
345 x 1
345 x 1
315 x 2

Straight Weight
225 x 11
225 x 10

Lat Pulldown
100 x 15 x 4


All these guys on here doing reps with 405 got me thinking about reps, so I'm gonna push 225 up by one rep as long as I can. I did 10 last week pretty easily, so I'll just add one rep each week and see how long I can go...

FFHill
03-03-2009, 07:43 PM
Forgot to post yesterday's bench workout. It was pretty bad, I woke up real light headed, and it bugged me all morning. I think I was a little dehydrated. Anyway, my form was crap, and I felt real unstable all morning. Did full ROM with chain and I was 10-15 pounds off my previous PR. Then I did some CGBP, JM's, and lats.


Today - Many Curls

Band leg curls with choked mini
20 x 5

superset

Foam marching
2 min x 5

Rack Pulls - bout 3 inches below knees reset each rep
135 x 5 - conventional
225 x 5
275 x 5
315 x 5 - add belt
365 x 5
405 x 3 - sumo

Band leg curls
20 x 5

Hammer Curls
25's x 8
35's x 8 x 3

Travis Bell
03-03-2009, 10:14 PM
Ok, so I went back per your request and came up with this

1) on your form, you could be pushing up into the bar a little more with your hips

2) Stick to singles on your ME work, but after your main ME sets (continuing to take your single weight for multiple sets, 3 is good) take the weight down to something you can get 5 reps with. If you get 5 reps with it, go up 5-10lbs and do another set of 5 reps. The next week, use a different grip with the same idea. The weight will be different obviously

3) I forgot.....its late alright!..... Oh, now I remember, you definately need to be using more weight on your DE weight. I think 165-185 is good. Just as there is a point of diminishing returns with going too heavy, the same thing applies to going too light. You still want to be straining, but you need to be able to move the weight fast. At first, more weight is going to feel slower, but you'll get faster with it.

4) buy some knee wraps. Just some basic wraps

FFHill
03-04-2009, 02:48 PM
Thanks a million Travis... For some reason I was having serious brain cramps. I suspect that my DE day was killing me. I was using those bar weights with bands/chains, and I did not up the bar weight when I started this wave of straight weight... DOH! I'll definately throw in more sets/reps. Do I need 3 reps total at 95%-100%, or 3 on both ME movements of the day for 6 total?

Travis Bell
03-04-2009, 03:36 PM
no problemo

Yeah at the end you want to aim for 3 sets of singles with your 95-100% weights. The secondary ME exercise (should you choose to do one that week) you can work up to one set of 100% or two if you feel good.

Listen to your body. If you feel like you have more gas in the tank, push yourself. Be creative. Instead of 4 sets on ascessory stuff, do 5 or 6. If you feel tired or run down, dial it back a little. By the time I was done today with my stuff, I was just gassed

FFHill
03-06-2009, 10:51 AM
3/6/09 - DE Bench

Straight Weight
Bar x bunch
95 x 5 x 3
135 x 5
135 x 5
135 x 5
155 x 3
155 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

JM Press
95 x 10
95 x 10
95 x 10
135 x 10
135 x 10

Band Pressdowns
12 x 5


Done. Felt really good today. I think it was because I stopped and got dognuts on the way to the gym.

FFHill
03-09-2009, 06:26 AM
3/9/09 - ME Bench

Floor Press
Bar x 15
95 x 15
135 x 5
165 x 5
195 x 5
225 x 5
255 x 3
285 x 1
305 x 1
315 x 1
315 x 1
320 x 1 - PR
325 x 0 - didn't bring it low enough, out of groove
275 x 3

I'll get some accesory work in later. It was 40 degrees in the gym this morning, so things got started slow.

Later:

CSR
1 plate x 10
1.5 pl. x 10
2 pl. x 10
2.5 pl. x 10
3 pl. x 8
3.5 pl. x 6

Pressdowns
50 x 10 x 4

Tates
25's x 10 x 4

FFHill
03-12-2009, 06:41 PM
3/12/09 - Squat

14" Box
Bar x 10
135 x 8
Add choked purples
Bar x 5
135 x 5
135 x 5
185 x 2
185 x 2
185 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2

Dimel Deads
135 x 15 x 3

Shrugs
135 x 10 x 3

Facepulls
Purple band x 15 x 4

Felt pretty good today. Squats were real easy. I had good speed that got faster with each set. I'll prolly deadlift heavy on Sunday. My wife and daughters have been trading a stomach virus for a couple of weeks so I'm down about 3-4 pounds from all the sleepless nights of taking care of sickies.

FFHill
03-13-2009, 08:26 AM
3/11/09 - DE Bench

Bar x bunch
add doubled mini's
bar x 5
95 x 5
95 x 3
135 x 3 x 8 - rotated three grips

4 Board - close grip
225 x 10 - index on smooth
225 x 10
315 x 5

Purple band pressdowns
15 x 5

Started another band wave today. I was nervous about it because I felt owned by the bands at the end of the last wave. Everything felt real good today, and my speed was excellent.

FFHill
03-15-2009, 10:22 AM
3/15/09 - Deadlift

DL's
135 x 3
185 x 2 x 2
225 x 1 x 2
275 x 1
315 x 1
335 x 1
365 x 1
385 x 1
405 x 1 - PR - slow but smoooooth

Standing Abs
25 x 4

Purple Band Pressdowns
15 x 4

I was thrilled to get a PR today. I was SORE yesterday from the Dimel's on Thursday. I wanted to stay away from volume today to avoid the soreness this week. I'm putting a new roof on my parents house so I'll be working plenty hard enough this week... I dont' need to be beat up too.

FFHill
03-16-2009, 07:16 AM
3/16/09 - ME Bench

Bar x 8 x 3
add doubled mini's
bar x 5
95 x 5 x 2
add foam roller
135 x 5
155 x 3
185 x 3
225 x 3
255 x 1
275 x 1
285 x 1
285 x 1
285 x 0 - elbows flared
drop roller
135 x 5 full ROM
135 x 5

JM's
135 x 6 x 5

DONE.

FFHill
04-05-2009, 03:01 PM
Wow, can't believe it's been almost three weeks since I was in here.

Three weeks ago I worked 114 hours in a week and destroyed my elbows and shoulders tearing a roof off. I've done prolly a hundred of these roofs before, but never had one this difficult. It beat me up. I was icing and popping Advil like candy. Took a week of that to get 'em feeling better.

I'll just do a rundown of training real quick:

I don't remember what I did a two weeks ago, but it wasn't much. This week I benched tuesday - worked up to 4 or 5 singles at 90% - felt pretty good.

DE benched on Friday. Did 5x5 because I wasn't thinking about what I was doing and did 5 reps on the first set. Decided to stick with that for the session. Kinda liked it, but will stick with 3x8.

Deadlifted today.

Work looks like things will be normal this week, so should have plenty of training time.

FFHill
04-06-2009, 07:50 AM
ME Bench

Bar
add 40 pounds chain
bar x 10
75 x 5
105 x 5
135 x 5 - add 2 board
165 x 5
195 x 3
225 x 3
255 x 1
285 x 1
315 x 1
315 x 1
315 x 1
225 x 5
225 x 5

Panora Pressdowns
50 x 10 x 4

DONE

Everything felt really good.

FFHill
04-08-2009, 03:23 PM
4/6/09 - Squat

Box Squats
Bar x 5 x 2
add choked purples
Bar x 5
135 x 5 x 2
185 x 2 x 4
225 x 2 x 4
drop bands
275 x 5
225 x 5

Rack Pulls from knees
225 x 5
275 x 5
315 x 5
365 x 3
405 x 1
455 x 1 - sumo
495 x 1
545 x 1 with straps

Shrugs
135 x 20 x 3

DB Press
40's x 12 x 4

FFHill
04-11-2009, 12:40 PM
4/11/09 - DE Bench

Bench - straight weight
Bar x 8 x ????
95 x 5 x 2
135 x 5 x 2
155 x 3 x 5
185 x 3 x 3 - mixed three grips

JM's
95 x 10 x 5

DB Bench
40 x 10
45 x 10 x 4

Purple Band Pressdowns
15 x 4

FFHill
04-14-2009, 08:23 AM
4/13/09 - Almost ME Bench

Well, the story begins on Sunday afternoon. My wife and kids and I went to my folks for Easter lunch. To my surprise, there sat a new trampoline in the back yard. So after lunch I trotted out to show my skills. Long story short, the last time I was on a tramp was 75 pounds ago. After a few front flips, I decided to do a back tuck. Well, there was a lot more back than tuck and I wound up landing on my head. I'm not really sure what all I did, but had quite a bit of discomfort in my rib cage. I think I just collapsed everything and bruised things up a bit. Who knows. Anyway, I tried to bench Monday morning and found that just having the bar touch my chest was quite painful. I pressed on and wound up pulling a muscle in my neck while driving my head back into the bench. I did another rep just to make sure that it was pulled and confirmed that it was, so that was that. I can't turn my had and my chest hurts.

I'm not training today.

FFHill
04-21-2009, 11:23 AM
ME Bench - Yesterday

Straight Weight
Bar x bunch
75 x 8
105 x 5
135 x 5
165 x 5
195 x 3
225 x 3
255 x 1
285 x 1
315 x 0
315 x 0
315 x 5 - add four board
315 x 5
275 x 2 - full ROM
225 x 5
135 x 15

Chaos Press
135 bar weight + 35 DB's x 5 x 3 - first time doing this. It is sweet.

DB Bench
60's x 10 x 4

Panora Pressdowns
Purple bands x 12 x 4

Meh, not the best today. Life is crazy... Benching suffers. BW was 198 this morning - down 10 pounds. That really sucks. This is due to me not shoving food in my cakehole. I thought something was up because I have sixpack abs again. That is so whey.

FFHill
04-24-2009, 12:22 PM
DE Bench - Today

Bar x many
add 40 pounds chain
bar x 5
75 x 5
105 x 3 x 3
135 x 3
165 x 3 x 7 varied grips (index on smooth, pinky on ring, index on ring)

DB Extensions with mini band
15 x 4

Purple Band Pressdowns
15 x 3 - I've been steadily making these more difficult by gripping the band higher each week or so. I'll switch to doubled bands soon to increase the tension more.

CSR
1 plate x 15
2 plates x 15 x 3

Felt good today. Love the nice weather. Trained with the garage door up this morning. I'm hope the neighbors didn't mind the noise at 6 a.m.

FFHill
05-11-2009, 03:07 PM
Once again, life has kept me from WBB. I've been training, just have not had time to post it. Here is today's session

ME Bench

Full ROM
Bar x ???
95 x 5 x 2
135 x 5
add 40 pounds chain
135 x 3
165 x 3
195 x 3
195 x 3 - I did this again after being interupted for a few minutes
225 x 3
255 x 2
285 x 1
305 x 1 - PR - slow but smooth
305 x missed it about 3-4 board
275 x 1

Pin Press - Set just below my missed rep
225 x 3 - each rep done as a single
275 x 3
315 x 1
315 x 1
315 x 1

Alternating Kettlebell Floor Press
70's x 10 x 4

KB Rows
70's x 10 x 4

Vogelpohl pulldowns
70 x 15 x 4

Done - I'm still getting stronger, slowly but surely. Although, I think that was a 20 pound PR. (It's been a while)

FFHill
05-14-2009, 02:19 PM
5/14/09 - Cardio

6 rounds of:

15 Sledgehammer hits (5 left, 5 right, 5 overhead)

70' - tractor tire flips (9 flips)

140' - 50 pound sandbag carry

160' - sled drag with 2 plates (half forwards, half backwards)

*went nonstop. no rest*

FFHill
05-15-2009, 09:10 PM
5/15/09 - DE Bench

DE bench with chain
Bar x many
add 1 set of chain
95 x 5 x 3
135 x 3 x 8

JM's + chain
4 sets of 15

Band pressdowns
2 choked minis


Quick and light today.

This afternoon/evening took my wife and daughters to Yellow Springs to hit up Youngs Dairy. I now feel the need for a social deload. (anyone who has ever been to or heard of Yellow Springs will understand.) Anyway, the girls had a great time feeding the goats and eating ice cream. Got some great pics of them too. I'm sure deep down every man wants to have a son, and I'm no different, but I love having daughters. They are a blast.

Travis Bell
05-15-2009, 09:27 PM
hahaha good ol' yellow springs. What a bunch of nut jobs. I'm sure you had quite the time haha

FFHill
05-20-2009, 07:44 PM
hahaha good ol' yellow springs. What a bunch of nut jobs. I'm sure you had quite the time haha

Haha, yeah, you gotta go once and a while just to watch people. Never a dull moment. I did not see the sweet sweet hearse that rolls around down there though.

FFHill
05-20-2009, 07:48 PM
Yesterday

Biked 15 miles

Today

6 rounds of

Sledge hammer hits
Tire Flips
Sandbag carry
Sled Drag
Farmers Walk

I've kicked up my cardio work a little. I tested for a new job a few weeks ago, and scored well enough to be invited back for a physical agility test. I'm sure it will involve a lot of stairs. (ever see the firefighter combat challenge on TV) I feel pretty good about it, but I'm really gonna have to eat my face off to keep from losing a bunch of weight. The test is June 6th, so my training will prolly alter slightly until after that.

FFHill
05-23-2009, 03:03 PM
5/23/09 - ME Bench

Full ROM
Bar
95 x 8
135 x 8
add doubled monster mini's
bar x 5
75 x 3
105 x 3
135 x 3
165 x 3
195 x 1
225 x 1
235 x 1
225 x 1
drop bands
275 x 2 - middle finger on ring
275 x 2
275 x 2
275 x 2

*Jumped in on a couple of pin presses and board presses which some other guys were doing, but don't remember the weights.*

Tate's
40 s x 10 x 4

Pressdowns
70 x 10 x 4

CSR
1 plate x 10
2 plates x 10 x 3

I need to increase my strength off my chest. I widened my grip and tried to pause those doubles for that reason. I don't have an arch bar, and my heaviest db's are 70's so we'll see what I can get done. I was happy with everything today as I wasn't expecting much. I got dehydrated my last shift and wound up running a fever for 12 hours on Thursday and pretty much just feeling like crap. Today I was finally feeling right again. Being in my turnout gear for several hours in the heat snuck up on me. Learned my lesson for sure.

FFHill
05-29-2009, 11:51 AM
5/28/09 - Back

Wide Grip Pulldowns to chest
100 x 10
100 x 10
150 x 10
150 x 10

Vogelpohl Pulldowns
70 x 12
70 x 12
70 x 12
70 x 12
70 x 12

BB Shrugs
135 x 12 x 4

H-Rolls
20's x 15 x 4

Hammer Curls
35's x 10 x 4

FFHill
05-29-2009, 12:01 PM
5/29/09 - DE Bench

Bar x 8
95 x 5
add 1 set chain
95 x 3 x 2
135 (+40) x 3
135 (+40) x 3
135 (+40) x 3
155 (+40) x 3
155 (+40) x 3
155 (+40) x 3
185 (+40) x 3
185 (+40) x 3
185 (+40) x 3

JM's
95 (+40) x 10 x 4

DB Bench
50's x 15
50's x 15
35's x 15
35's x 15

Band Pressdowns
mini's x 25 x 4

FFHill
06-01-2009, 03:23 PM
ME Bench - 6/1/09

Flat Bench
95 x 8 x 4
135 x 5 x 2
add foam roller
165 x 5 - all sets with pinky on ring
195 x 5
225 x 3
255 x 3
285 x 3
315 x 3
365 x 1
385 x miss

Full ROM
225 x 10
225 x 10

JM's
135 x 12
135 x 12
135 x 12
135 x 12

Vogelpohl Pulldowns
70 x 12 x 4

Tri's were hurting. I am finally getting the hang of driving my heels and exploding off my chest. 365 flew, as did the 385, but my tris were burning and couldn't lock 385 out. I have struggled with the timing and coordination and I feel like I'm "getting it" now. Anyway, I'm happy.

FFHill
06-04-2009, 02:06 PM
6/4/09 - Back

CSR
1 plate x 12
2 plates x 12 x 2
2.5 plates x 12 x 2

Vogelpohl pulldowns
50 x 15
70 x 15 x 3

Bell Rows
Purple Band x 12 x 4

Panora Pressdowns
Purple Band x 12 x 4

DB Bench
35's x 12 x 5

DB Curls
various sets

I feel pretty good. I have a physical agility test on Saturday, so I'm trying to avoid doing anything that will make me too sore during the next couple of days. I can really tell my strength is going up, and I'm really excited about some numbers that I'd like to hit soon. Time will tell.

FFHill
06-04-2009, 06:37 PM
6/4 - P.M. GPP

Tire Sled drags
8 trips (140' down, 140' back) x various weight

*superset*

Band leg curls
Total of 140 reps each leg done in 20 reps sets

50 lb Sandbag carry
1 trip x 560' - did this for fun since I was carrying it to put away

Walking lunges
80 lb bag on my back (was leaning in the corner and looked lonely) x 280'

Moocho Foam Rolling
all over
Pretty much did this with no rest to speak of... my legs feel like rubber.

FFHill
06-05-2009, 04:52 AM
6/5/09 - DE Bench

Straight Weight
Bar x bunch
95 x 5 x 3
135 x 3 x 3
165 x 3 x 5

Band Pressdowns
Did a whole bunch of these.

Done

Was real short and sweet. Third workout in 24 hours and I'm tired. I'm gonna wave a straight weight cycle on DE bench.

FFHill
06-06-2009, 08:41 AM
6/6/09 - GPP

Completed a physical agility test for a job I'm trying to get. Each station was timed individually, and the test included the following stations in order:

100' Ladder climb

3 story stair climb - climb to 3rd floor twice carrying various equipment, haul 100 2.5" fire hose in the window, climb back down.

Hose maze - follow a hose through a maze while blind folded, wearing gear, and encounter several obstacles

100' hose drag

Various Ladder drills

Carry 175 lb dummy 100'

Handled everything pretty easily. I thing did most stations in half the alloted time, save one I think I took 2/3 the time. My glutes are sore from the walking lunges the other day, so I'm going to try to roll them out and stretch enough to deadlift/squat tomorrow.

FFHill
06-08-2009, 11:26 AM
6/8/09 - ME Bench

Full ROM
Bar x 10
95 x 8
135 x 8
add doubled mini's
bar x 8
75 x 5
105 x 5
135 x 3
165 x 3
195 x 3
225 x 1
255 x 1 - PR + 10
255 x 1
185 x 5

DB Bench
70's x 6 x 3

JM's
bar + bands x 10 x 4

I didn't get enough volume in today, but I'm happy with the PR. I have more in the tank right now too. I jacked my back up in my sleep last night and can barely walk right today. Lots of stretching helped some, but a 12 hour car ride tonight to north of Green Bay, WI makes me nervous. I'm hoping to find a gym west of Milwaukee on Friday so I can speed bench.

Travis Bell
06-08-2009, 01:52 PM
Lookin strong Jesse! Great work

Have a safe trip! Looks like a good bit of rain and t-storms for you. Fun times

FFHill
06-19-2009, 02:42 PM
Lookin strong Jesse! Great work

Have a safe trip! Looks like a good bit of rain and t-storms for you. Fun times

Thanks man... We had a great trip. The north woods are so peaceful (except when my wife and I were tearing through them on ATV's). It was good to see family that I have not seen in a quite a while.

FFHill
06-19-2009, 02:51 PM
Drove all night to get back from Wisconsin on Monday, so I don't remember all of my ME training from Tuesday. I did hit an easy double at 285 + 40 pounds of chain which I had grinded out for a single two months ago or so... Very happy about that.

Today - DE Bench

Straight Weight

Bar X bunch
95 x bunch x 3 grips
135 x 3
135 x 3
135 x 3
135 x 3
165 x 3
185 x 3
185 x 3
205 x 3 - speed still felt good, but I have video to post later for critique
205 x 3

Pin Presses - pretty high pin (4-5" lockout maybe)
225 x 5
315 x 5
405 x 5
405 x 5
405 x 5

DB Bench
35's x 15 x 5

superset without rest

V. Pulldowns
50 x 15
70 x 15 x 4

FFHill
06-20-2009, 12:48 PM
Here's a vid of 3 DE sets yesterday. I'm eager to get some feedback, so lay it on me.

Pecs are pretty tight today, I think the pin presses did it.

h-FcnRyodro

Travis Bell
06-20-2009, 02:24 PM
Nice work Jesse! Speed looks good

FFHill
06-22-2009, 02:42 PM
Nice work Jesse! Speed looks good

thanks Travis. I owe a lot to you.

FFHill
06-22-2009, 02:56 PM
6/22/09 - ME Bench

Straight Weight - full ROM
Bar x bunch
95 x ??
135 x 5
135 x 5 - this felt really heavy
165 x 3
195 x 3
225 x 3
255 x 3
285 x 1
320 x 1 - ties old PR, one of the best reps of the day.
335 x miss - i really thought i had this, especially after the 320 rep
315 x 1 - thought about taking 335 again, but decided i'd get it in a couple weeks and own it
315 x 1
245 x 5
245 x 5

JM's
95 x 12 x 4

KettleBell Bench
53's x 10 x 4

Rope Pressdowns
50 x 12 x 3

Face Pulls off high pulley
70 x 15 x 5

Well, today was not what I was hoping for. I can bench 335 or more, but just not today. I'll come back to it in 2-3 weeks and nail it. I really need to find an arch bar. For now it'll have to be heavy DB pressing.

FFHill
06-23-2009, 10:59 PM
6/23/09 - Bench Assistance/Recovery

BW Chins
10
10
8
7

*superset*

Band Pressdowns
20 x 4

Pushups with band
20 x 4

*superset*

Rolling DB Extensions
20 x 4

Band Pull Aparts
20 x 4

*superset*

Curls standing on purple band
I don't know how many

FFHill
06-28-2009, 01:57 PM
6/28/09 - Squat

Warm up
stationary bike, reverse hypers, foam roller

Box Squat
bar x 5
95 x 5 x 2
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
315 x 1
315 x 1

Speed Pulls in rack against quad mini's
Bar x 3
95 x 2
145 x 3
185 x 3
185 x 3

GHR
BW x 15 x 4

DB Bench
35's x 12 x 4

Squats felt really good. I've done a ton of rehab/prehab/gpp work to strengthen my knee. Judging by today, I'm ready to go. My knee feels great, and everything felt really good today. I'll probably do something like this for a few weeks just to get things back in the groove, and then go after it.

FFHill
06-29-2009, 03:09 PM
6/29/09 - ME Bench


Full ROM
Bar x
95 x 8
135 x 5
add doubled mini's
bar x 8
95 x 5
135 x 3
165 x 3
195 x 3
225 x 1
245 x 1
255 x miss - I have no idea... this was ugly
225 x 1
225 x 1

DB Bench
55's x 12
70's x 10
70's x 10
70's x 10

Tate's
25's x 15 x 3

Rope Pressdowns
60 x 10 x 4

CSR
1 plate x 12
2 plates x 12
2 plates and a quarter x 12 x 2


DONE

FFHill
07-01-2009, 03:31 PM
7/1/09 - Back and Shoulders

Lat Pulldown
90 + doubled mini x 15 - to chest
90 + 2 doubled minis x 10 - to chest
90 + doubled mini x 15 - to back
90 + doubled mini x 15 - to chest
90 + doubled mini x 15 - to back

Reverse Band Pulldowns
15 x 4

Vogelpohl Pulldowns
50 x 15
70 x 15
70 x 15
70 x 15

H-rolls
20's x 12 x 4

Pushups in the rack
20 x 4 - these were harder than I thought they would be. I like them

Band Pressdowns
a bunch x 3

DONE

FFHill
07-03-2009, 06:10 AM
7/3/09 - DE Bench


Bar x bunch
95 x 10
135 x 5
add doubled mini's
bar x 5
95 x 5
135 x 3 x 8 - various grips

4 Board - bands still on
225 x 5
225 x 5
245 x 5
275 x 5

JM's
95 x 8 x 5

Pushups in the rack
20 x 3

Focused on keeping my rests short (30-45 sec) on bench sets. I will not miss 335 again.

FFHill
07-04-2009, 05:29 PM
7/4/09 - Squat/ DL

Box Squat
Bar x bunch
95 x 5
135 x 5
185 x 3
225 x 3
275 x 2
315 x 2

Deadlift
135 x 5
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1

I'll get some more work in later. I trained while on duty today, and was inturruped by a call. Everything feels pretty good. I'm hoping for 400 box squat/ 500 DL by summers end. We'll see.

FFHill
07-04-2009, 05:30 PM
Happy 4th!!


wIF63jhRQcw

Travis Bell
07-04-2009, 06:25 PM
HAHAHA that was hilarious

FFHill
07-07-2009, 02:59 PM
HAHAHA that was hilarious

Unsuspecting dude got rolled!

FFHill
07-07-2009, 03:07 PM
7/7/09 - ME Bench

Floor Press
Bar x 5
75 x 5
105 x 3
135 x 3
165 x 3
195 x 3
225 x 3
255 x 1
285 x 1
315 x 1
325 x miss
315 x 1
225 x 5 - index on ring
225 x 5 - index on ring

DB Bench
50's x 10
70's x 10
70's x 12
70's x 10

Rope Pressdowns
50 x 12 x 3

couple hours later...

CSR
1 plate x 10
2 plates x 10
3 plates x 10
3 pl. x 10
3 pl. x 10

Lat Pulldown
100 x 10
140 x 10
140 x 10

Various Shoulder Rehab

I'm really wanted a PR today. My strength is coming up, as far as stamina and rep strength, but my maximal strength doesn't want to budge. I didn't make a whole lot of progress last summer either, then poured it on in the fall. Anyway, I'll keep pluggin' along. Elbow's bugging me a little bit. I'm going to go ice it.

smitsky
07-09-2009, 06:14 AM
6/29/09 - ME Bench


Full ROM
...
255 x miss - I have no idea... this was ugly
...


Must have missed the groove :hide:

Other than that: great work. Keep it up.

FFHill
07-09-2009, 09:12 AM
thanks smitsky! I'm working on it.

FFHill
07-10-2009, 07:20 PM
Squats

13" box
bar x 5
135 x 3
add choked green bands
bar x 3
95 x 2
135 x 2
185 x 2
225 x 2
225 x 1
225 x 1
225 x 1
225 x 1
225 x 1

G.M.'s
135 x 8 x 4

Reverse Hypers
100 x 10 x 5

Didn't have a whole lot of time today, but got a little done. The squats felt good and moved nice. The weights didn't feel that heavy, but I'm not as fast as I was. That will come. Was gonna go up in weight, but just decided to try to get some realy crisp singles in.

FFHill
07-11-2009, 08:07 PM
7/11/09 - DE Bench

Arch Bar
Bar x 8
135 x 5
add doubled minis
bar x 3
135 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

CG Floor Press
185 x 10 x 4

DB Bench
50's x 15
55's x 15

DB Rolling Extensions
20's x 12 x 3
25's x 12

Panora Pressdowns
40 x 10 x 3
50 x 15

Rear DB Flyes
20's x 10 x 4


Drove up and trained with Travis Bell today. It was good to see him and his sweet sweet set up. I like hole in the wall gyms, and his is pretty nice. First time with the arch bar, I think I need to get one to help my strength off my chest. After 250 mile round trip my hammys are tight. Time to foam roll.

Travis Bell
07-11-2009, 08:11 PM
It's around $120 right now off the Westside website. It's called the Arch Bar

http://www.westside-barbell.com/specialty-bars/

FFHill
07-11-2009, 08:45 PM
duh, I knew that... thanks for correcting me.

FFHill
07-12-2009, 07:19 PM
It's around $120 right now off the Westside website. It's called the Arch Bar

http://www.westside-barbell.com/specialty-bars/

Just ordered it.

Travis Bell
07-12-2009, 08:37 PM
You'll like it. I bought mine about 3 years ago and love it. Great quality bar. man my arms are still a little tender from yesterday though. That's the first time in awhile I've done floor presses for ascessory work and I think that really beat them up

FFHill
07-13-2009, 04:28 AM
yeah, I can feel my pecs are a more tender than usual from the extra ROM. The extra 1 or 2 inches from the arch bar might just make the difference for me.

FFHill
07-13-2009, 08:38 PM
7/13/09 - ME Bench

Reverse Purple Band
bar x 10
add bands
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
395 x miss
395 x miss

DB Rolling Extensions
20 x 3

Panora Pressdowns
50 x 10 x 5

Hammer Curls
25's x 10
35's x 10
40's x 10
40's x 10

Kettlebell Shrugs
70's x 10
70's x 10
70's x 10
70's x 20

It's only been 48 hours since I benched last, but this is my last change for a couple of days. I chose the reverse band to take a little pressure off my front delts and pecs as they are still just a little tender from the arch bar. The bands take about 60-70 pounds off the bottom the way I have them set up. I'm just not strong enough off my chest. I lost the 395 at a 2 board, got pissed and tried it again... same thing. I was unable to pull off being stupid. :)

FFHill
07-17-2009, 12:33 PM
7/17/09 - DE Bench

Bench
bar x 8
135 x 5
add 40 pounds chain
bar x 5
95 x 3 - index on smooth
135 x 3
135 x 3
135 x 3
165 x 3 - pinky on ring
165 x 3
165 x 3 - index on ring
165 x 3
165 x 3 - pinky on ring

Floor Press - index on smooth
135 x 10
185 x 10
185 x 10
205 x 10

Kettlebell Bench
36's x 15
53's x 15
53's x 15

Purple Band Pressdowns
15 x 3

Rows
45 DB x 15
55 DB x 15
70 KB x 15
88 KB x 15

Whew, what a week. I'm crazy busy right now. Anyway, the rows almost caused a reappearance of my Bob Evans. I'm still anxiously awaiting the arrival of my arch bar.

FFHill
07-23-2009, 09:51 PM
This weeks training in a nutshell:

ME Benched on Monday:
worked up to 255+40 pounds of chain with the arch bar. 285 stapled me - couldn't get it three inchess off my chest.

8 sets of pulldowns

Tuesday:
Jack diddly squat

Wednesday:
took a nap

Thursday: Back and shoulders

CSR
2 plates x 15 x 4

Reverse Band Pulldowns
green bands x 15 x 4

Vogelpohl pulldowns
70 x 12 x 4

H-rolls
4 x 12

Seems like I did something else but I can't remember.

I have not been able to get more than 4 hours of sleep since Thursday of last week. I'm tired. I'm looking forward to being off until next Tuesday.

FFHill
07-24-2009, 08:22 AM
7/24/09 - DE Bench

Bar x 8
add chain
bar x 8
95 x 5
135 x 3 - paused all these reps to focus on exploding off my chest.
135 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
185 x 3

Close Grip Floor Press
185 x 10
205 x 10
225 x 8 - last two reps were slow so I quit

DB Bench
50's x 15
60's x 15

Panora Pressdowns
50 x 12 x 4

Band Pullaparts
monster mini x 15 x 4

Hammer Curls
35's x 10 x 4

Speed was awesome today. I think I'm going to pause the reps for a while to see if that helps bring up my bottom end. I varied grips with the narrowest being pinky on the ring and as wide as index on the ring. Got done in 45 minutes.

Lones Green
07-24-2009, 12:13 PM
Great job man. I'm going to try the 3 x 10 floor press on my speed days, because its so terrible. Always has been, think if I can bring it up my bench will have a drastic increase

FFHill
07-27-2009, 10:53 AM
Thanks Lones. Gotta keep up with the volume you're putting in! We'll see how the close grips do - my floor press is actually as strong or a little stronger than my bench - my weakness is off my chest. Maybe I oughta do them full ROM.

FFHill
07-27-2009, 11:03 AM
7/27/09 - ME Bench

Straight Bar, Full ROM
bar x 10
add 40 pounds chain
bar x 8
95 x 5
135 x 3
165 x 3
195 x 3
225 x 3
255 x 1
285 x 1
310 x miss, would've been PR
295 x 1
295 x 1

4 Board - chain still on
225 x 5
275 x 5
315 x 5
365 x 2

DB Bench
70's x 15
70's x 15
70's x 10

Tricep Pressdowns
50 x 10 - with tricep bar
50 x 10 - w/ bar
50 x 10 - w/ rope
50 x 10 - w/ rope

Hammer Curls
25's x 20
35's x 10
35's x 10
35's x 10
35's x 10

Even though I missed 310 I was happy with the rep because I stayed tight and kept real good form, it just stalled. I noticed on a few videos that I've taken that I was falling apart on the bottom, so I really focused on pushing my belly up today and I felt much better at the bottom. My strength is coming, and I'm hungry for some PR's!

FFHill
07-28-2009, 03:40 PM
7/28/09 - Squats

Box Squat
bar x 10
135 x 8
185 x 5
225 x 5
275 x 3
315 x 1
315 x 1
315 x 1
315 x 2

Box Jumps - 14" box
BW x 8
35's x 5
45's x 5
55's x 5
55's x 5
55's x 5
55's x 5

Standing Abs with Green Band
15 x 3

Evil Wheel
10 x 4

Band Good Morning's
Green Band x 15 x 4

Everything was pretty easy today. The box jumps were cool. Thanks for inspiring them Travis. I need to build a taller box. The squats all felt real good. I just wanted to get some nice crisp reps in today. The summer is going to come to an end soon, so I need to formulate a plan for my squat training.

FFHill
07-31-2009, 07:17 AM
7/31/09 - DE Bench

Arch Bar
Bar x 10
add 40 pounds chain
Bar x 8
95 x 5
135 x 3 - all reps paused at chest
135 x 3
135 x 3
165 x 3
165 x 3
165 x 3 - speed not as good with arch bar, lightened weight
135 x 3 - no pause
135 x 3

Close Grip Floor Press - index on smooth
185 x 10
205 x 10
225 x 10

DB Bench
55's x 15 x 2

Tricep Rollbacks
15's x 15 x 3

DB Rear Flyes
25's x 12 x 3

Done in 35 min. I have kicked up the pace on my DE days, and it has had an impact on my conditioning, no doubt. I have a sweet pump afterward too.:thumbup:

FFHill
08-03-2009, 06:45 AM
8/3/09 - ME Bench

Straight Weight
Bar x 10
135 x 8
135 x 8
165 x 5
195 x 5
225 x 3 - Add 2 Board
255 x 3
285 x 1
315 x 1
325 x 1 - PR +5
335 x 1 - PR
355 x 1 - PR Smoked it Easy! Definately had more in the tank.
315 x 5

DB Bench
70's x 10 x 4

I'll do some more work later as I had to go on duty and ran out of time. I am freakin pumped about the PR though. I've felt like I should be hittin' PR's every week but it just hasn't happened. When I woke up this morning I just felt like a PR and today was the day. What I'm so jacked about is how easy it was. Even the 355 went up quick.

FFHill
08-07-2009, 06:35 AM
8/7/09 - DE Bench

Arch Bar
bar x 10
add doubled mini's
bar x 8
95 x 3 x 2
135 x 3 x 8

Close Grip Floor Press with 40 pounds chain
135 x 10
185 x 10 x 2

DB Bench
50's x 15 x 2

Panora Pressdowns
15 x 4

Rollbacks
15 x 4

CSR
2 plates x 12 x 4

Done. Took a little longer today because we had three guys working through, but still about 50 min.

FFHill
08-09-2009, 11:46 AM
8/9/09 - Squat

Box Squat - box 1-2" above parallel
95 x 8
135 x 5
185 x 3
225 x 2 - add belt
275 x 2
315 x 2
365 x 2
405 x 1 - best rep
455 x 0 - lost tightness on the box

Seated Good Mornings
135 x 8 x 3

Speed Deficit Deads
135 x 5 singles - conventional
225 x 3 singles
add 40 pounds chain
225 x 1 - sumo
225 x 1 - sumo

Band Good Mornings
Green Band x 15 x 3

FFHill
08-10-2009, 12:11 PM
8/10/09 - ME Bench

Floor Press
Bar x 8
95 x 5
add 40 pounds chain
95 x 5
135 x 3
165 x 3
195 x 3
225 x 3
255 x 1
285 x 1
305 x 1 - PR
315 x 1 - PR +25!
315 x miss - just gassed I guess
225 x 5
185 x 10

DB Bench
70's x 15,12,10

Pull Downs to Chest
100 x 12 x 4

Pretty happy about another PR. Didn't do much back work today as I was a little stiff from yesterdays work. I'll hit up back and shoulders on wednesday this week. My left shoulder was a little sore after the arch bar on friday, but icing it over the weekend had it feeling ship shape today.

On a side note. I toured four firehouses of a nearby department that I'm interviewing with tomorrow. They have some sweet equipment that is pretty much all from EFS in all of their firehouses. Belt squat machine, reverse hypers, GHR, Bench presses, heavy DB's. They also employ Matt Wenning as their strenth consultant. I'm pretty pumped about the possibility of working there, so we'll see what happens tomorrow.

Travis Bell
08-10-2009, 12:20 PM
Wow! Nice PR man! Looks like your bench is about to take off again.

Good stuff on the new dept. Good luck in the interview!

FFHill
08-10-2009, 04:02 PM
Thanks Travis! I'm not sure if all the DB benching has brought up my weaknesses, or if it was the 22 oz T-bone, mashed potatoes, corn, and a tub of ben and jerry's I ate last night. lol

FFHill
08-14-2009, 08:25 PM
8/14/09 - DE Bench

Bench - Straight Bar
bar x 10
95 x 5
135 x 3
add doubled mini's
bar x 5
95 x 3
135 x 3
135 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Close Grip Floor Press
185 x 10
205 x 10
225 x 10

DB Bench
50's x 15 x 2

Panora Pressdowns
50 x 12 x 4

Rear DB Flyes
20's x 12 x 4

This week sucked. Work has been nuts the last two weeks, and this week it caught up with me. I pulled four 40+hour periods without sleep in the last 12 days. I was going to train on Wednesday, but all I wanted to do was sleep. Diet has been off too, but I was suprised that I didn't feel to bad today. I didn't have the best speed, but it wasn't terrible either. This weekend I'll focus on rest and eating. I need to replace some intestinal bulk.

Travis Bell
08-14-2009, 10:49 PM
Let me know how the interview went man. Hopefully well

FFHill
08-15-2009, 06:02 AM
Let me know how the interview went man. Hopefully well

As far as I could tell it went very well. It was over an hour long and covered a lot of stuff. The batallion chief that walked me out had very positive things to say, including "I think we'd like to have you". Now I wait to hear about an administrative interview.

I might give you a call this weekend.

Future
08-15-2009, 07:50 AM
The only journey is the journey within.
Rainer Maria Rilke

FFHill
08-15-2009, 01:38 PM
8/15/09 - DE Squat/Deadlift

Tons of foam rolling.

Box Squat
Bar x a few
add choked purples
95 x 5
135 x 5
add choked greens
135 x 3
135 x 3
185 x 2
185 x 2
225 x 2
225 x 2
225 x 2
225 x 2 - dang I love to squat. I feel like my strenth is returning. These reps felt really good. I'll go balls out soon and see where I'm at.

Deadlift
135 x 3 - sumo
225 x 3
275 x 1
315 x 1
365 x 1 - conventional

Completely exhausted - Nap time.

FFHill
08-17-2009, 06:22 AM
8/17/09 - ME Bench

Straight Bar
bar x 15
135 x 8
add doubled monster mini's
bar x 5
95 x 5
135 x 3
165 x 3
195 x 1
225 x 1
245 x 1 - PR + 20
245 x 1
165 x 5

JM's
bar x 12
95 x 12
115 x 12
115 x 12
115 x 12
115 x 12

Band Pressdowns
purple band x 15
green band x 12 x 3

Vogepohl Pulldowns
70 x 12 x 4

Very happy to have another PR today. I think I may be half as strong as Dizenzo now. i believe he hit like 465 with the monsters recently. I guess that makes me half the man...

I definately went light on the volume to day. Lazy.

Here's video of my 245 sets. I do apologize for the mini fart as I get set up on the second set.

DUsvGUrsDb8

Travis Bell
08-17-2009, 07:15 AM
hahaha that was funny

I've been taking some digestive enzymes lately and it's helped a ton with the massive amounts of protein I've been ingesting

FFHill
08-17-2009, 10:15 AM
yeah, I think it was the chicken wings from last night talking.

Lones Green
08-17-2009, 10:33 AM
LOL!

Nice work buddy.

FFHill
08-18-2009, 07:24 AM
Thanks Lones

I just watched the vid and realized that it cut the second rep off. I'll have to go back and fix that. It looks pretty much like the first one though.

FFHill
09-15-2009, 03:42 PM
I've been slacking on updating this log. Life has been insane the last few weeks. Lots of crazy stuff going on. I have been offered a job, so have been working through all the stuff that goes along with that. Work has been busy at my main job, so I took four days and went fishing in MI last week. While I was there I got a phone call that my benching partner wrecked his motorcycle. I've been spending all my free time at the hospital where he is in ICU. He is in a coma, has a broken back, and right now is paralyzed form the waist down. He is in pretty bad shape, and has a really long road ahead of him. There was some good news today, and he seems to be improving.

Training is good. I've hit PR's the last 3 weeks, but I guess I haven't posted them. I'll get to it.

Later.

FFHill
10-23-2009, 05:46 PM
Last Saturday:
DE Bench with mini bands

Floor Press

DB Bench

Pressdowns

Monday:
ME BEnch - straight weight worked up to 3 doubles

Wednesday
Sled Drags:
3 Plates x 15 trips x 100 yards - two 90 second rests in there - sprinted down and walked back the last 3 trips - gassed

Belt Squat
5 plates x 10 x 3

Reverse Hypers
100 x 10 x 3

Hammies are done. So Wenning had us dragging the sled, but turns out we were only supposed to make 8 trips, we thought 16. After 15 were in the book, he came out and we realized the mistake. (I rather enjoyed it as it was an awesome workout)

Life has been insane - I'm working 72-96 hours a week. I've had very little time to log on here. Basically I didn't train much in September. Every time I went in the gym, it seemed wrong without my bench partner. I've set some goals for the winter, so it's off to work. I will try to be more consistent with logging the progress.

smitsky
12-23-2009, 09:48 PM
Sorry to hear about the troubles Man. Keep strong!

FFHill
01-25-2010, 10:16 AM
So I retrieved this thread from some deep dark corner of cyberspace. Somehow, it still lives!

I have been training more regularly since the first of the year. I am still working 96 hours a week, but somehow it seems like I have more time - I'm not sure if I really do have more time, or if I'm just adapting to the pace. I have really jacked my calories and that seems to have given me a little more energy. Training is ok. I am almost back to all my previous PR's, so that is good. I made a friendly wager with a friend in regards to a 400 pound bench. He is just a little ahead of me, so I'm pretty motivated about that.

I'm not even going to try to remember training from the last couple of weeks to post, so I'll just pick up yesterday:

ME Bench

Straight Weight
Bar x 10
75 x 8
105 x 5
135 x 5
165 x 5
195 x 3
225 x 3
255 x 1
285 x 1
295 x 1 - This was not to hard, in Feb I'll push the limit My previous PR is 320
275 x 2
225 x 5
135 x 25

JM's
95 x 10 x 4

Kettlebell floor presses
53's x 10 x 4

Purple band pressdowns
15 x 4

Lat Pull Downs
150 x 10 x 4


I may only be able to post once a week or so, but I'll try to hit the highlights anyway.

FFHill
01-26-2010, 03:53 PM
1/26/10 - Light Back

Pull ups - bar to chest
BW x 8 x 4

CSR
2 plates x 15 x 3

Vogelpohl Pulldowns
15 x 4

Band pull aparts
4 sets

Got it done in about 25 min.

Travis Bell
01-26-2010, 07:36 PM
Good to see you around Jess. Hope all is well. 96hrs/wk is nuts!

FFHill
01-26-2010, 07:40 PM
Thanks bud. It's good to be around! You've been tearing it up lately I see!

Travis Bell
01-26-2010, 08:31 PM
Thanks bud. It's good to be around! You've been tearing it up lately I see!

Meh, not as much as I'd like to. I think though with some training changes as well as a new shirt should help me on the right road

FFHill
01-27-2010, 06:39 AM
Do you have changes in mind? Your raw strength seems to be goin up tho...

Does that mean new shirt other than the overkill?

FFHill
01-27-2010, 05:18 PM
1/27/09 - DE Squat

bunch of front squats with bar to loosen up

Squat to box
bar x several
95 x 8
95 x 5
add choked greens
95 x 5
135 x 3
135 x 3
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
225 x 2
225 x 2
225 x 2

Seated Good mornings
135 x 10 x 4

Reverse Hyper
50 x 15 x 3

The box was prolly an inch high. I'll drop it next week. My hips are so tight I need to work to open them up. The squats felt awesome though. Every set was faster than the last. My work capacity sucks though, even after that little accessory work, my low back was really pumped.

FFHill
01-28-2010, 03:42 PM
1/28/10 - DE Bench

Straight Bar
bar x 8
95 x 8
135 x 5
add doubled minis'
bar x 5
95 x 5
135 x 3
135 x 3
135 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

DB Bench
55's x 15 x 3

Rope Pressdowns
50 x 12 x 5

Rear Flys
25's x 10 x 3

Hammer Curls
25's x 4 sets

Benching again on Saturday, so kept it a little light today. Speed was ok

FFHill
02-02-2010, 06:21 PM
2/2/2010 - Deads

DL
135 x 8
285 x 5
225 x 5
275 x 5
315 x 5
315 x 5
315 x 5

Leg Press
4 sets x 10

superset

Band leg curls
4 sets x 25

Standing abs with Green band
100 reps

In and out.

FFHill
03-20-2010, 07:44 PM
This weeks training

Tuesday - Squat

Box Squat
up to 315 x 3 x 5

Speed Pulls off floor
225 x 5 x 5

Tractor tire flips
30 reps

75 pound sandbag carry
200 feet x 4 trips

Wednesday - Bench

Reverse Band bench
up to 365 x 1

JM's - bands still on
225 x 20
225 x 15
225 x 10

Tricep pressdowns
15 x 4

Tricep extensions on Reverse hyper
15 x 4

One arm rows on reverse hyper - really like these
140 x 15 x 4

Rear flyes
25's x 10 x 4

Standing Abs
25 x 4

Saturday - light back
Lat pulldowns
15 x 4

Seated rows
12 x 4

face pulls
15 x 4

H-rolls
15's x 15 x 4

Tricep pressdowns
25 x 4

FFHill
03-22-2010, 03:42 PM
3/21/10 - DE Bench

Holy Crap, two posts in a week!

Bench
Warmups
add 40 pounds chain
Varied grip width
135 x 3 x 3
155 x 3 x 3
185 x 3 x 2

Close Grip Floor Press
135 x 10
185 x 10 x 3

DB Bench
50's x 15 x 2

Reverse hyper Rows
100 x 15 x 3 - really controlled the negative on these

CSR
1 1/2 plates x 15 x 3

Feeling pretty good. I have a "slow" work week of only 72 hours this week so I'm hoping for lots of rest and recovery, laced with food.

FFHill
03-27-2010, 07:48 AM
Thursday - ME Bench

Floor Press
warm ups
135 x 8
165 x 5
195 x 4
225 x 3
255 x 1
275 x 1
295 x miss
275 x 2
225 x 8 - thumbs from smooth

JM''s
95 x 12 x 5

Tates
12 x 2 - don't remember what weight I used

DB Press
I don't remember what I did, 4 sets though

Hammer Curls
25's x 12
35's x 10 x 2
25's x 12

Well, this was pretty depressing. My tricep strength is way down. It certainly did motivate me to work harder. I believe my previous PR was 325 (although I was 10 pounds heavier). I'll get back there soon. I feel the JM"s will help a lot, as they really make my tris fire, so I will be incorporating them on ME days for a while. I'll prolly keep doing close grip floor presses on my DE days.

On a side note, after this session, it started snowing. I was at work and we ran on car accidents ALL NIGHT. By 5:30 in the morning, my chest was getting esspecially sore. It seems when I don't get good sleep, I have to deal with a lot more soreness...

FFHill
03-28-2010, 01:37 PM
Sunday 3/28/2010 - DE Bench

Straight Bar
warm ups
add 40 pounds chain
135 x 3 x 5 - did most of these either index on smooth, or thumbs from smooth
155 x 3 x 4 - index on smooth

4 Boards
225 x 8 - index on smooth
275 x 5
315 x 5
315 x 6 - thumbs from smooth
225 x 15 - index on smooth

JM's
95 x 12 x 3

Rows on Reverse Hyper
100 x 12 x 4

Box Jumps - inspired by Travis' Log
30 inch box x 3
37 inch box x 2
42 inch box x 2
42 inch box x 1 - with drop step
47 inch box x 1 - with drop step
47 inch box x miss - tried with no step, got one foot up, but the toe of my right foot caught the edge

Trying to really focus on staying tucked and keeping the weight on my tris. I had an extra guy today, so we could do some board presses. The boards were great because I got to put a little more weight in my hands. My CNS hasn't had that much lately.

The box jumps were more just for fun. I had no idea what to expect. Honestly, it is a mind game because you stand there and look at a 47" platform and think "there is no way I am gonna put my feet up there". Good times. The 47" with a drop step wasn't bad at all. I think I have a little more. That's about it from a standing position though.

Travis Bell
03-28-2010, 03:01 PM
hahaha glad you tried the box jumps! Hitting a 47" box on your first time is really impressive!

Maybe now instead of climbing the stairs, you can just leap them.

Lookin good Jess.