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bhodel112
09-01-2009, 05:38 PM
Hey guys. My buddy "one rep under" got me to join the other day and told me to start a journal, so here it is. A little background on me, I am 19 and I'm a sophomore in college. I wrestled for 7 years and now I do a little BJJ here and there. But I only started to lift at the beginning of freshman semester. I went from a slender 125lbs to a solid 135lbs by May. But I took the whole summer off :bang:. Now I am about 128lbs and I'm starting to lift again. I am following the SS program for now and we'll see how that goes. My goal is to get to around 140lbs and bench>160, squat>150, deadlift>150. These aren't really short or long term goals, just where I want to be sometime.

Sept 1 2009:

1st day back in gym in ~ 3 months. Doing Starting Strength.
Squat: 3x5 @ 115- got deep, felt good but will drop to 105 or 110 to start
Bench: 3x5 @ 125lbs-felt like 145lbs used to. Will prob drop to 110 to start
Deadlift: 3x5 @ 135- where I was before but did feel pretty heavy, will prob drop to 115 or so

I am currently using GNC 100%whey and when it's done I will be switching to ON100% or Nitrean, or possibly a weight gainer instead

Today was the 1st day the gym was open but I will be on a mon/wed/fri program from here on out. Feel free to comment/make suggestions

one rep under
09-01-2009, 08:02 PM
Good to have ya here fella, make a post in the Introduction section when you get a chance.. you can pretty much say the same thing you said here.

bhodel112
09-03-2009, 03:32 PM
9/3/09
Squat: 3x5 @ 105. Going up 10lbs a week
OHP: 3x5 @ 35. Seated on Smith. I've never done them before so I'm going seated to learn, then with Smith standing, then a bar when I'm ready
Bent Over Rows: 3x5 @ 75. Not ready for cleans. Not sure if form was right but I'm gonna watch more vids and get it right.

yasher
09-03-2009, 05:13 PM
OHP: 3x5 @ 35. Seated on Smith. I've never done them before so I'm going seated to learn, then with Smith standing, then a bar when I'm ready

I'm brand new to lifting as well, and I think you're selling yourself short here. The press is a tough little lift, but it's really not difficult to do properly. Watch the video in the Texas Method sticky, make note of what's good and what's bad, and give it a shot.

It's a beast of a lift though; I did work sets with the bar yesterday :evillaugh:

Good to have you around!

bhodel112
09-09-2009, 02:52 PM
9/8/09(yesterday)
Squat: 3x5 @ 115
Bench: 3x5 @ 110
Deadlift: 3x5 @ 110

Gym was closed again on Monday for Labor day so this week is another Tues/thurs-lift days. But next week will be normal schedule, m/w/f-lift days

bhodel112
09-11-2009, 10:34 AM
9/10/09(yesterday)
Squat: 3x5 @ 115. Felt real good, not so sore after
OHP: 3x5 @ 55. First time trying it. I think my form was good, I tried to do it just like the Rippetoe video. But I didn't have anyone watch my form. Felt it in the traps and upper shoulders a little bit, but it did hurt my wrists a fair amount.
Bent Over Rows: 3x5 @ 115

bhodel112
09-13-2009, 07:14 PM
9/12/09(yesterday)
Squat: 3x5 @ 115
Bench: 3x5 @ 110
Deadlift: 3x5 @ 115

I think I'm going to increase bench by 5lbs each time I lift rather than every week like the other workouts. I think I can handle it and even though I wanted bench low, I think I put it too low now that I'm back in the groove of lifting. BJJ at school starts tomorrow night, can't wait.

one rep under
09-14-2009, 06:00 PM
Adding weight every workout is how starting strength is supposed to work. After that initial period of where you cant add weight to the bar every workout it switches to add weight every week.
If you can handle it then do it.

bhodel112
09-15-2009, 08:24 PM
9/34/09(yesterday)
Squat: 3x5 @ 125. Felt really good, I was only doing 135 last spring so these are gonna get tough soon but I'm looking forward to it.
OHP: 3x5 @ 60. This is hard but it feels real good. Still pretty rough on the wrists though
Cleans: 3x5 @ 55. Never cleaned before but had a friend show me. I was just testing the water so the weight will go up pretty quick

bhodel112
09-16-2009, 01:57 PM
9/16/09

*(Apparently there are more than 30 days in September as I stated in my last post haha. I meant to say the 14th)

Squat: 3x5 @ 125
Bench: 3x5 @ 115
Deads: 1x5 @ 155. Switched up to 1x5 so my 2 warm-up sets were at 115 and 135. I like the one heavy set vs. 3 lighter ones but i don't think ill be able to keep adding weight very long. But I am going to stick to this

bhodel112
09-19-2009, 12:35 PM
9/18/09(yesterday)
Squat: 3x5 @ 125
OHP: 3x5 @ 60. Felt good, wrists didn't hurt as much
Cleans: 3x5 @ 60. Still getting form down. Power cleans btw, not hang

bhodel112
09-21-2009, 03:55 PM
9/21/09
Squat: 3x5 @ 135. Finally back to where I was back in May. Felt real good and I feel like i can still keep adding 10lbs a week for a little while.
Bench: 3x5 @ 130. For some reason I couldn't remember how much I did last time so I did 130. Might keep it there through Friday b/c it was pretty heavy : ( .
Deadlift: 1x5 @ 160. Warm ups at 115 and 135.

bhodel112
09-24-2009, 06:54 PM
9/23/09(yesterday)
Squat: 3x5 @ 135
OHP: 3x5 @ 65. Felt really good, no wrist pain.
Cleans: 3x5 @ 65. I hear my form's good but I'm still only going up at 5lbs a week just to be safe

bhodel112
09-25-2009, 02:26 PM
9/25/09
Squat: 3x5 @ 135
Bench: 3x5 @ 130. Will continue to go up in weight next week. Stayed at 130 since I accidently jumped 15lbs on Monday
Deadlift: 1x5 @ 155. I didn't realize I was supposed to be at 160 so I'll go up to 165 next week

Off Road
09-25-2009, 03:02 PM
Great start. Don't up the deads too much next time or you risk stalling out. Just keep eating and trust that you'll get stronger every workout. Keep going :thumbup:

bhodel112
09-29-2009, 03:49 PM
9/28/09(yesterday)
Squat: 3x5 @ 145. Still going deep, form's good, loving the weight increases
OHP: 3x5 @ 70. Right wrist felt a little bad but I kept good form. It's heavy, but I still think I can go up a little bit more.
Cleans: 3x5 @ 70. I've got my form down now as far as I'm concerned. So, theoretically, I can jump up weight but I'll keep the slow increases

one rep under
09-30-2009, 09:39 AM
Good stuff fella, gotta just think about nicole and the numbers she puts up haha. That oughta keep you motivated!

bhodel112
10-01-2009, 02:16 PM
9/30/09(yesterday)
Squat: 3x5 @ 145
Bench: 3x5 @ 140. Felt good, a little slow but still cranked 'em out.
Deads: 1x5 @ 165

And yes Nicole scares me haha....

bhodel112
10-02-2009, 11:57 AM
10/02/09
Squat: 3x5 @ 145
OHP: 3x5 @ 70
Cleans: 3x5 @ 70

bhodel112
10-05-2009, 04:46 PM
10/05/09
Squat: 3x5 @ 155. I never squatted over 135 before starting S.S. I'm keeping the form up but it's getting real heavy.
Bench: 3x5 @ 145. Last semester I was repping 145 8/8/7. Today was hard, 150 is gonna be cutting it close come friday.
Deadlift: 1x5 @ 165

Well Im feeling like I'm getting close to deloading some of my weights . After 3 months off I'm back where I was, or higher, on my lifts within 5 weeks.(I love S.S.). But I'm not too worried if I have to deload. I got my shipment in from ALN the other day. Let me start off by saying that my order came in in 2 days I believe with a magazine and 2 free Novus bars. AWESOME customer service. I ordered Results and Opticen. I'm taking Results once a day(today was the 1st), about 30-45min before my workouts. And I'm having 2, not 3, scoops of Opticen PWO. The 2/3 dosage is b.c my "Blender Bottle" can only hold 20oz. But I'm sure thats enough Opticen for me, being ~135lbs. Results(orange) tasted great, Opticen(choc) was also really good with a nice malty flavor. I'm more worried about results than taste but it's sweet that they're both so good. I'm also trying to drink a gallon of water a day. I need my shaker's amount 7 times for that so I'm doing it 5 times of water, plus the 2 shakes worth.(6 +1 on off days since I won't be having Opticen). I liked the Novus bar too, man was it filling. I literally just started on ALN products but would already recommend them for service alone.

bhodel112
10-07-2009, 12:27 PM
10/07/09
Squat: 3x5 @ 155
OHP: 3x5 @ 75
Cleans: 3x5 @ 75

bhodel112
10-09-2009, 03:04 PM
10/09/09
Squat: 3x5 @ 155
Bench: 3x5 @ 150. New max for reps. Never been this high but I cranked 'em all out with no help.
Deadlift: 1x5 @ 170

bhodel112
10-12-2009, 04:16 PM
10/12/09
Squat: 3x5 @ 165. Got to 90 degrees or below on pretty much all my reps
OHP: 3x5 @ 80. Getting heavy
Cleans: 3x5 @80

T o m m Y
10-12-2009, 04:25 PM
Looks like your progress is on tap bro,keep it up!

bhodel112
10-13-2009, 08:11 PM
thanks man

bhodel112
10-14-2009, 01:47 PM
10/14/09
Squat: 3x5 @ 165. Felt much better than Monday, definitely got deep today.
Bench: 3x5 @ 155. Very hard, but I told myself I would push to at least 160 before I'd drop any reps and I did it. All 3 sets, no help.
Deadlift: 1x5 @ 175

Off Road
10-14-2009, 02:57 PM
Way to push yourself.

Coke
10-15-2009, 08:39 AM
Good luck with the efforts bro, off to a nice start in here.

bhodel112
10-19-2009, 04:19 PM
10/19/09
Squat: 3x5 @ 175. Heavy as balls. 1st set wasn't that deep but I was o.k. for the last 2. On the last 2 sets I broke 90 on almost all reps, got a few ass to grass.
Bench: 3x5 @ 160. Absolutely shocked myself. All 3 sets with no help, felt awesome. But the 4th and 5th reps of each set were really tough so 165 is looking scary.
Deadlift: 1x5 @ 180. I can do it fine at this weight but my grip is not as tight, falls apart on the 2nd to last rep, finger tips for one hand on the last rep.

Today was sick. I mean the past few weeks have been great. All my lifts are way past where they were last semester, but today was intense. I didn't think I was going to even be able to get up with 175lbs on my traps but I squeaked 'em all out and think I can do 185. I thought 2 weeks ago I wasn't going to be able to get 150 and I put up 160 without a spot. That being said, I'm thinking I'll get stuck on 165 because today was a b*tch. But realistically I can't see myself being over 138lbs, and I think most people on here will agree that benching 160 for reps for my size is pretty good.(I will be checking my weight whenever I get a new scale). Deadlift was fine but I feel my 1st rep my back is pretty rounded but it's always been that way for the 1st rep with heavy weight. All in all I was extremely pleased with myself today. I guess the RESULTS is working lol.

ZenFitness
10-19-2009, 07:05 PM
I did 175 today too... I'm with ya. For me the first set is always the killer... I've learned it's downhill from there. But it's a little spooky getting under higher and higher numbers on squat for sure.

Great work in here, keep it up man.

Chase Karnes
10-19-2009, 07:15 PM
Congrats on your progress man. Keep pushing yourself.

bhodel112
10-21-2009, 01:21 PM
Thanks guys
10/21/09
Squat: 3x5 @ 175. Felt a little better than Monday.
OHP: 3x5 @ 85
Power Cleans: 3x5 @ 85

Apparently I forgot to list 10/16 but it was -10lbs for squat, and -5lbs for OHP and Cleans from today

one rep under
10-23-2009, 09:44 AM
keep up the good work man. Dont psych yourself out you could just keep pushing past and not hit a plateau for awhile so just stay positive.

bhodel112
10-23-2009, 04:55 PM
10/23/09
Squat: 3x5 @ 175
Bench: 3x5 @ 160. Kept it at 160. I'll hit 165 next Wednesday.
Deadlift: 1x5 @ 185

bhodel112
10-26-2009, 05:04 PM
10/26/09
Squat: 3x5 @ 185. Very heavy. I got deep and broke 90, but they were all pretty slow coming up.
OHP: 3x5 @ 90. Hard, especially the last set. Felt my form was a little bit off(leaning back) so I'll work on that for Friday.
Powercleans: 3x5 @ 90. Better form today.

Off Road
10-26-2009, 05:16 PM
You're making good progress.

bhodel112
10-28-2009, 02:26 PM
10/28/09
Squat: 3x5 @ 185. Got deep but I had a couple reps where i brought my but up before my back coming out of the whole and rounded my back a lil. When I finished my 3 sets it felt a little like I had done deadlifts. Wasn't really bad but something I need to make sure I don't do again.
Bench: 3x5 @ 165. I never cease to amaze myself. Got 'em up no problem. I brought my feet a lil more back, and rounded my back a little more, seemed to help.
Deadlift: 1x5 @ 195. Went up 10lbs vs. 5, was definitely heavy but no problems here.

Finally checked my weight today... With shirt, shorts and socks- 141.5lbs. So I'm ~138lbs as expected. Not too happy about being this heavy for BJJ, but very happy I'm putting up these #'s for my weight. Added preachers(3x5 @ 85, very slow negative, fast as I could up) and some tri pull-downs. I want to build up my arms more cause they really haven't improved a lot. I'm going to post up some Before/After pics on Monday. That'll be my 2 month mark so well see what I look like..

bhodel112
10-30-2009, 01:14 PM
10/30/09
Squat: 3x5 @185. Better form today. Not sure if I'm doing 195 or just 190 next week.
OHP: 3x5 @ 90. Felt a little easier today.
Powercleans: 3x5 @ 90. Better form today.

bhodel112
11-01-2009, 11:42 PM
First pics are 9/01/09 ~ 135lbs after 3 months without lifting:

http://i693.photobucket.com/albums/vv291/bhodel112/front3.jpg

http://i693.photobucket.com/albums/vv291/bhodel112/side.jpg

http://i693.photobucket.com/albums/vv291/bhodel112/front.jpg

These pics were taken 10/31/09 ~ 138lbs after 2 months of S.S.:

http://i693.photobucket.com/albums/vv291/bhodel112/front4.jpg

http://i693.photobucket.com/albums/vv291/bhodel112/side2.jpg

http://i693.photobucket.com/albums/vv291/bhodel112/front2.jpg

http://i693.photobucket.com/albums/vv291/bhodel112/back.jpg

Off Road
11-02-2009, 07:23 AM
Big improvement...especially in the shoulders...nice job.

Coke
11-02-2009, 04:34 PM
Changed up very well in such a short time frame, keep it up - looking muscular in those shots.

one rep under
11-02-2009, 06:05 PM
Zach just got a hard on.... I told him to take a cold shower. Told you not to psyche yourself out but it seems if you keep telling yourself you cant, you just keep going up.... so keep doing it. Keep up the good work fella

bhodel112
11-03-2009, 01:24 PM
11/02/09
Squat: 3x5 @ 195. Very hard, very slow but I kept my form up. I really wanna break 200 but it's looking sketchy.
Bench: 3x5 @ 165. Kept it at 165 because it was, again, very hard. But I'll attempt 170 on Friday.
Deadlift: 1x5 @ 205. First lift in the 2's! But my grip failed on the 4th so I had to reset for the 5th rep and I rounded my back a little bit coming up.

Threw in some barbell curls and 4-board-like presses. Thanks for the comments guys. Going to halt the RESULTS next week and slowly start my cut for BJJ. Going to go 2 weeks w/o RESULTS and then load back up on it.

bhodel112
11-04-2009, 02:44 PM
11/04/09
Squat: 3x5 @ 195. Felt much better today.
OHP: 5/5/4 @ 95. First failed set yet. Gonna attempt it again next week and deload if necessary.
Power Cleans: 3x5 @ 95

bhodel112
11-06-2009, 02:18 PM
11/06/09
Squat: 3x5 @ 195. Felt much easier today. Looking forward to 205.
Bench: 3x5 @ 170. Did it again. Didn't feel too hard either.
Deadlift: 1x5 @ 205. Took off gloves and my grip was way better. Still really heavy though

bhodel112
11-09-2009, 03:14 PM
11/09/09
Squat: 3x5 @ 205. Ooowa oowa! Felt good and better than most 1st-day-Mondays.
OHP: 3x5 @ 95 PR. Didn't fail on the last rep but my form is dropping a little. I feel I'm leaning back a little and my arms are going a little wider turning it more into a dumbell-press-style OHP, which I don't want. I'll work on it, it's just that it's so darn heavy.
Cleans: 3x5 @ 105. These were tough, and my form is not great. Definitely something I have to work on. Going to watch more vids.

I am currently on a cut for a BJJ meet at Boston U in 2 weeks. I bought a new scale, it said 138.0 first thing in the morning. I am going to fight at 129 so I have to lose 10-12lbs by the 20th. I stopped taking RESULTS on friday, so it will be 2 weeks exactly without Creatine. However I am continuing to take Opticen PWO(drinking right now and it's soooo good). After the meet I am going to load up on Results, most likely 4 shakes a day for the first 2 days(20g a day), then back to normal 1 everyday. Also I am going to list PR's only after a failed lift the previous lift. Otherwise I would've been listing PR's for like 6 weeks on everything.

bhodel112
11-11-2009, 03:45 PM
11/11/09
Squat: 3x5 @ 205
Bench: 3x5 @ 170. Felt heavier today, idk.
Deadlift: 1x5 @ 215. Felt good.

bhodel112
11-13-2009, 01:44 PM
11/13/09
Squat: 3x5 @ 205
OHP: 3x5 @ 95. Felt a little easier today.
Power Cleans: 3x5 @ 105

one rep under
11-15-2009, 01:17 PM
I believe it takes 30 days for the creatine to leave your muscles so I'm not sure that stopping for 2 weeks will do anything... give it a shot though or ask a more knowledgeable forum member maybe?? Either way good **** keep working hard

bhodel112
11-15-2009, 01:25 PM
Ya I knew that but i figured if I layed off it for a couple of weeks I wouldn't keep putting on weight. The meet got cancelled, for now, so I'm trying to load back up this weekend. I had 2 RESULTS shakes (10grams) yesterday and I'm trying to have a few today.

bhodel112
11-16-2009, 03:53 PM
11/16/09
Squat: 3x5 @ 215. Holy *****. Way harder than I thought it would be. I got them all out but it felt like it drained me completely. I'm prob gonna sit here for 2 weeks before going to 225.
Bench: 5/4/4 @ 175. (Tear). I finally failed. I thought I would fail weeks ago at 155 and I pushed myself this far so I can't be too upset. But it still sucked, it was really heavy.
Deadlift: 1x5 @ 225. I finally have used more than 1 pair of 45s so that's cool. Felt good, can keep going up for sure.

All in all it wasn't a bad day, but it was a little sad. Squats felt like death and bench was upsetting. I NEED YOUR ADVICE!!! I am going to attempt benching 175 on Friday, if I fail I want to deload but I'm not sure how to do it. I was thinking drop it to b/w 155-165. But as I spend a couple weeks working back up, do I still do a 3x5 and focus on explosion? Or should I attempt more reps like 3x8? Anyone who has been in a similar situation or knows their stuff feel free to chime in.

one rep under
11-16-2009, 04:53 PM
No need to deload even if you dont hit it friday... give it another week or even 2 weeks. If you miss it or get worse next week or the week after then deload. It wont kill you to stick with it for a few more weeks and then you'll be 100% sure a deload is necessary.

Off Road
11-16-2009, 05:40 PM
No need to deload even if you dont hit it friday... give it another week or even 2 weeks. If you miss it or get worse next week or the week after then deload. It wont kill you to stick with it for a few more weeks and then you'll be 100% sure a deload is necessary.
I agree with this. Make sure your eating is top notch and try to get a few extra calories. Great effort pushing hard when things get tough.

bhodel112
11-18-2009, 02:40 PM
11/18/09
Squat: 3x5 @ 215. Felt better today, last 2 reps are tough but the 1st 3 are a little easier.
OHP: 3x5 @ 95. This is still heavy so I'm not going to increase weight until I feel comfortable.
Bennovarows: 3x5 @ 135. My friend(who's pretty much a blue belt in bjj) tweaked my left elbow with an Americana Monday night and the flipping motion of the bar on cleans felt really bad so I swapped them out for rows today. Should be good for Friday but I may need to ice it some more.

bhodel112
11-20-2009, 04:49 PM
11/20/09
Squat: 3x5 @ 215. Felt a little better. Still going to stay at 215 next week.
Bench: 3x5 @ 175 PR. Got them all up but I'm still going to stay here for a little while.
Deadlift: 1x5 @ 225

The same powerlifter that told me I had perfect form on squat 2 weeks ago said I also had perfect form on deadlift so I got a nice little confidence booster today.

bhodel112
11-23-2009, 03:21 PM
11/23/09
Squat: 3x5 @ 215. Felt better today.
OHP: 5/5/4 @ 95. Felt bad today, not sure why. Poor form and it just felt really heavy.
Power Cleans: 3x5 @ 110

Off Road
11-23-2009, 04:43 PM
Nice job hitting that bench :thumbup:

bhodel112
11-26-2009, 03:01 AM
11/25/09 (Yesterday)
Squat: 3x5 @ 215
Bench: 3x5 @ 175
Deadlift: 1x5 @ 235

one rep under
12-03-2009, 08:48 AM
Not posting workouts huh fella??

Zach and I owe you some cash we didn't forget. I did happen to notice that she was fully clothed in your bed while you on the other hand were potentially but ass naked... so i'm going to guess you didn't do work?

Good luck with the approaching finals you snatch.

bhodel112
12-04-2009, 12:34 PM
12/04/09
Squat: 3x5 @ 215
OHP: 3x5 @ 95. Felt good today
Power Cleans: 3x5 @ 105. Better form thanks to One Rep Under.

Took a week off and felt good to get back in. Not sure how much lifting will go on during the next two weeks with finals going on.

bhodel112
12-07-2009, 04:34 PM
12/07/09
Squat: 3x5 @ 215. 215 is still a bit@h so I wanna keep it here for a little while. Squat is a scary thing to think about failing on.
Bench: 3x5 @ 180. Took the jump and bumped up to 180; it wasn't easy. The last rep on the 2nd set was really hard and scared me for the last set. But my friend pushed me threw the 4th and 5th reps which were all will power but I was telling him not to touch it on the last rep as I barely squeaked it up. Wasn't exactly perfect form but I got the job done.
Deadlift: 1x5 @ 245. Still feel comfortable to keep pushing it up. Form got a little better since One Rep Under yelled at me.

Well finals start next week and the gym will be closed for a couple weeks and I won't be able to lift till One Rep gets home from school. Shouldn't have too many problems but there's nothing I can do but lift hard this week.

Off Road
12-07-2009, 04:45 PM
Excellent effort. It's really paying off for you.

bhodel112
12-09-2009, 02:49 PM
12/09/09
Squat: 3x5 @ 215
OHP: 3x5 @ 95
Cleans: 3x5 @ 105. Dropped weight to work on form.

bhodel112
12-11-2009, 06:31 PM
12/11/09
Squat: 3x5 @ 215
Bench: 3x5 @ 180. Felt easier today, got 'em all up without any real struggle.
Dealift: 1x5 @ 245. Still pretty easy.

Not sure how much I'll be lifting in the next 2 weeks with finals but I'm going to try to not miss too many days. Thinking about going to the USAPL state championships in February. My friend's going and since I want to go watch him I might as well compete. I think my total right now is ~ 740lbs (assuming I squat 235, bench 205, and d.l. 300). Deadlift is the only thing where I may be able to do a significant amount more, but I don't know yet. Looking at some results I need to shoot for 850, that's also the qualification for Nationals. It's just gonna be for fun to see where I compare to some other people. The real problem is the weight classes suck b.c. they're 132 or 148. And I'm about 141, so it's cut 10lbs and have my lifts drop or compete against bigger guys. Supposedly the USAPL divides your lifts by your weight so I could still do well in the 148 class with lower lifts. I miss the feeling of tourneys and since I won't be doing any bjj ones for a while I might as well check this out.

bhodel112
12-14-2009, 03:25 PM
12/14/09
Squat: 3x3 @ 215; 1x3 @ 225. I need to start gearing my training towards 1RM for the USAPL in Feb so I wanted to work a little more on explosion. 225 surprisingly didn't feel much worse than 215 but it's most likely because I only had to do 3 reps. They were good, clean, deep reps.
OHP: 3x5 @ 95
Power Cleans: 3x5 @ 105. Still working on form. I don't think I'm using my traps as much as I need to be.

one rep under
12-14-2009, 06:18 PM
Hey man thats pretty cool that you're gonna compete. Do you know if they have a uniform requirement? I think you could wear a wrestling singlet if they do. Are wraps acceptable in USAPL, if so thats a good way to boost the squat. Just something to think about. Also, you might not want to cut how you cut for wrestling haha and do it slowly over time by just decreasing what you eat by 500 cals a day or maybe getting some low impact cardio like the elliptical.

bhodel112
12-18-2009, 12:31 PM
12/18/09
Squat Max Test:
5 @ 145
3 @ 185
2 @ 215
2 @ 225
2 @ 235
1 @ 245
1 @ 255. All in all very happy. Got higher than I expected but by 255 I had nothing left. Might be able to squeeze a lil more out.
Bench Max Test:
5 @ 145
5 @ 165
3 @ 185
3 @ 195
2 @ 200
1 @ 205. Failed at 210, i dropped it a lil too quick and it bounced off my chest and i couldn't get it up. I'd like to hit 215+ for the comp.
DL Max Test:
5 @ 145
5 @ 185
3 @ 225
2 @ 245
1 @ 265
1 @ 285
1 @ 305
1 @ 315. Not bad, but I need to get it up to like 400lbs for the comp. So ya...

Good day, haven't tested max's since May. Little bit upset with bench. It's great for my weight (142) but I repped 180 5 times so I don't see why I can't get more weight up. Really happy with squat, but DL has to go up for me to be competitive.

bhodel112
01-05-2010, 01:35 AM
1/04/10
Squat: 5/5/5 @ 145/185/205
OHP: 5/5/5 @ 70/80/90
Dips: 2x15, 2x10
Pullups: 1x10
Chin ups: 1x10

First day back in a while since the gym just opened back up. Felt like complete poop. Doing 5/3/1 but I felt the need to throw in squats more than once a week especially with the comp less than 2 months away. I was supposed to do 5x15 for dips and 5x10 for pullups but that wasnt happening. Sore from squatting for the first time since Septemeber so it looks like it's gonna be a rough week or two.

Off Road
01-05-2010, 07:07 AM
Good luck and keep peogressing.

bhodel112
01-06-2010, 06:00 AM
1/05/10 (Yesterday)
Deadlift: 5/5/6 @ 180/210/240
Bent over back extensions: 3x10 @ 35, 1x10 @ 10(behind head)
Hanging leg raise: 3x10 straight, 2x20 oblique

bhodel112
01-07-2010, 03:48 PM
1/07/10
Bench: 5/5/5 @ 130/150/170. Couldn't get any extra at 170. I guess the 2 weeks of did more damage than I originally thought.
Incline DB Bench: 5x15 @ 50
Bent over DB rows: 5x10 @ 25

Off Road
01-07-2010, 05:30 PM
No problem. Get more next week.

bhodel112
01-12-2010, 05:15 PM
1/12/10
Skipped yesterday because I just forgot to go.
Squat: 3x5 @ 145/185/215. Little bit sloppy on the way up on 215 but I'm sure that won't be a problem for long.
Deadlift: 3/3/5 @ 200/225/255. Good form, could've had more reps at 255 but my grip failed.
RDL: 5x12 @ 115. Just went down below the knee and back up.
Shrug: 5x15 @ 135

bhodel112
01-14-2010, 06:16 PM
1/14/10
Bench: 3/3/4 @ 145/165/185. 185 felt pretty tough, so I'm pretty upset about that.
3-second pause bench: 5x15 @ 85/95/95/85/85
Skull Crushers: 5x10 @ 45lbs (I think the bar was 25, if not then 55lbs total)

bhodel112
01-15-2010, 06:09 PM
1/15/10
Squat: 3/3/10 @ 160/185/205. I set the catch bars 1 notch deeper than parallel and I hit it on all the 1st 6. The max-rep set I hit most of them but I know I was deep enough on all of them.
Lunges: 2x20 3x10 @ 100lbs (2-50lbs DB)
Calf raises: 5x15 @ 8+5lbs. I don't know if the 8 on the machine is 8lbs, but it was on 8 with a 5lb-er thrown on top

Off Road
01-15-2010, 06:57 PM
Nice squats.

bhodel112
01-15-2010, 10:14 PM
thank you thank you

bhodel112
01-18-2010, 03:52 PM
Gym was closed today. Going to be 2 weeks behind on OHP but it is what it is.

bhodel112
01-19-2010, 01:32 PM
1/19/10
Deadlift: 5/3/7 @ 215/240/270. Got 6 really good ones at 270, last one was a little off so I stopped there.
Decline Abs: 5x10 @ 25lbs. Cranked all the way up to the highest incline.
Good Mornings: 5x15 @ 45/55/65/65/65. First time doing them. Didn't feel it as much in the hammies as I read I would so I'm gonna watch some more vids on it.

bhodel112
01-21-2010, 01:54 PM
1/21/10
Bench: 5/3/2 @ 155/175/195. Attempted 3 @ 195 but I couldn't get it up 1in. The first didn't fee too bad, but the second was pretty tough.
Tri Rope Pushdowns: 5x15 @ 42.5/42.5/37.5/32.5/27.5
Smith Reverse Grip Bench(Wide Grip): 5x10 @ 20/25/30/30/30

Off Road
01-21-2010, 02:15 PM
You are showing great effort. Keep it up.

bhodel112
01-22-2010, 03:25 PM
1/22/10
Squat: 5/3/4 @ 175/195/220
Front Squat: 5x10 @ 95
Calf raises: 5x15 @ 12

bhodel112
01-25-2010, 12:37 PM
1/25/10
OHP: 3/3/7 @ 75/85/95. Haven't pressed in 3 weeks so I felt pretty good about the 7 @ 95, form was on and I was happy.
Side DB Raises: 5x10(per side) @ 20
Upright Rows: 5x15 @ 55

It was nice to get a good shoulder/trap day in since I haven't the past 2 weeks. The rest of the week is the deload cycle and I have to recalculate max's for next week.

bhodel112
01-26-2010, 03:46 PM
1/26/10
Deadlift: 5/5/5 @ 115/140/170. Honestly nothing has made me feel like I look like a bit@h as much as the Deload day today haha. But I focused on good form and nice smooth movement.
Back Extensions: 5x10 @ 25. 25lb plate on upper back/neck.
Forearm/Bar-roll?: 5x15 @ 55.
Weighted Decline Abs: 3x10 @ 10lbs. Mixed between on chest and behind head.

Off Road
01-26-2010, 04:12 PM
Nobody HERE thinks you look like a b!tch for doing a deload :)

bhodel112
01-28-2010, 07:15 PM
1/28/10
Bench: 3x5 @ 85/105/125
Negative Bench: 10/8/10/10/10 @ 135/135/115/115/115
Rolling Thunders: 5x10 @ 20lbs DB's

ehopkins932
01-29-2010, 01:51 PM
bhodel, whats up? Im up in New Providence, which is about 45 min from Rutgers. I have a 2 friends that are freshmen there; if Im ever up to visit them Ill let you know and we can train together.

The meet im doing next is in march (with the APA in Edison), its a month after the usapl states. I was thinking of doing the usapl states a few months, but like Barbaccio said, APA meets are more fun (the 2 meets Ive done are in each fed).

Keep hitting it hard

bhodel112
01-29-2010, 03:48 PM
1/29/10
Squat 3x5 @ 95/115/135
Squat (with catch-bar below lockout) 5x10 @ 115
One-leg lunges: 3x10(per side) @ 55 BB. 1x10 @ 30 DB
10 Unrack/rack @ 315. WOW, heavy stuff

bhodel112
01-31-2010, 08:06 PM
New pics.
As of 1/31/10. 5 months of S.S @ 141lbs:

http://i693.photobucket.com/albums/vv291/bhodel112/bhodel/31-2.jpg

http://i693.photobucket.com/albums/vv291/bhodel112/bhodel/31-1.jpg

http://i693.photobucket.com/albums/vv291/bhodel112/bhodel/31.jpg

one rep under
01-31-2010, 08:35 PM
You're Italian?

bhodel112
02-01-2010, 12:41 PM
2/01/10
OHP: 5/3/6 @ 80/90/100. It might have been 7 but I can't remember.
Bent Over Rows: 5x15 @ 115
Shrugs: 5x10 @ 95. Reverse grip, alternating. 15 sec holds on last rep and static hold for 15 sec after each set.
Pullups: 1x10
Curl Ups: 3x6

If anyone is curious, it's the Indian flag, not the Italian.

Off Road
02-01-2010, 01:11 PM
You're killing it...great job.

bhodel112
02-02-2010, 03:56 PM
2/02/10
Squat: 3x5 @ 185. Nice and not too light. ATG on all of them, only got a little rounded on #3 of set 3 but fixed it.
Deadlift: 3x5 @ 195/225/255. For some reason 255 felt really heavy and my form was def not too pretty. Gotta work on getting my but down a little more.
SL Deadlift: 5x10 @ 135. Down to knees.
Power Shrugs: 5x10 @ 135

bhodel112
02-05-2010, 05:17 PM
2/04/10
Bench: 3x5 @ 135/155/180. Paused on each rep for a second or so. The last set I only paused for the first 3 but then it was getting a little tough so the last 2 I just touched and went.
Incline DB Press: 10/10/10/10/7 @ 100lbs. 50lbs DB but I failed on the last set.
Elbow Out Tri Extensions: 5x15 @ 30lbs. 15lbs DB.

bhodel112
02-05-2010, 05:20 PM
2/05/10
Squat: 3x5 @ 155/180/200. All good reps.
Leg Press 5x10 @ 180. I don't know the weight but 2 plates per side.
Leg Extensions: 5x10 @ 110

ehopkins932
02-05-2010, 08:15 PM
Good job bro. There is lots of volume there, keep up the effort.

bhodel112
02-08-2010, 09:58 PM
2/08/10
OHP: 3x5 @ 50/60/70
One Arm Arnolds: 5x10 @ 20lbs DB
Incline Front Raises: 5x10 @ 30. 2x 15lbs DB.
Curl Ups: 10/10/10/6
Hammer Curls: 5x20 @ 40. 2x 20lbs DB
Pullups: 5x5

Deload day for OHP but threw in a little extra volume. I completely forgot last week that I had to go for max reps so I screwed it up fairly bad. I won't make the same mistake this week. Going to use wrestling shoes and a belt starting this week and I am going to try to bring my feet out/arms in on dead lifts tomorrow.

bhodel112
02-10-2010, 12:46 AM
2/09/10
Squat: 3x5 @ 200. First time with wrestling shoes, not sure if there was an advantage but I'll probably keep using them until the comp.
Deadlift: 3/3/8 @ 210/240/270. First time with wrestling shoes and first time sumo. I used to have my feet just past shoulder width with my arms outside them. Now my feet are really wide out and pointed about 35-40 degrees out. Arms were straight down. I prob could've had more reps but since my hands are now on the smooth part of the bar my grip was failing. It was still 1 more rep than 2 weeks ago.
Ham-Glute Raises: 5x10 @ 25. Held plate to chest.
Calf Raises: 5x15 @ 11
Curl Up Holds: 3x fail. 73,50,35 seconds respectively

bhodel112
02-12-2010, 02:05 PM
2/11/10(yesterday)
Bench: 3/3/3 @ 150/170/190. I had a little juice after the last rep at 190 but not nearly enough for another rep. Again, all reps were with 1-1.5 second pauses otherwise I'm pretty sure I could've gotten more out.
Close Grip Bench: 5x10 @ 95
Pull overs: 5x10 @ 40lbs

bhodel112
02-14-2010, 03:03 PM
2/14/10
Squat: 3/3/6 @ 170/190/215
Front Squat: 5x10 @ 95
Split Squat: 5x10 @ 90
Renegade curls: 3x10

bhodel112
02-15-2010, 12:24 PM
2/15/10
OHP: 5/5/10 @ 75/85/95. Got a lot of reps out at 95 so I was really happy. This lift is still 2 weeks behind hence the 5x5.
Chest-rested Rows: 4x10 @ 90. Stopped with 4 sets b.c. I felt my forearms start to tense up a lot so I think I wasn't using enough back.
One-arm Raises: 5x10 @15. Per arm, alternating b/w front and side.

Tried to do some pullups and chinups after the rows but couldn't do it so I'll throw them in later in the week.

Off Road
02-15-2010, 03:33 PM
That's a lot of reps with 95 lbs. Nice job.

bhodel112
02-16-2010, 10:58 PM
2/16/10
Squat: 3x5 @ 205
Deadlift: 5/3/4 @ 225/255/285. Could've prob had more out but grip failed.
Good Mornings: 5x10 @ 65
Seated Calf Raises: 5x10 @ 25
Shrug: 5x10 @ 135. Alternating grips.

bhodel112
02-20-2010, 10:41 AM
2/18/10
Bench 5/3/3 @ 145/170/190. Got one more rep out but i wasn't pausing as long as last time. touch and go prob would've been 4.
Dips: 5x10
Tri pulldowns: 3x10 @ 42.5 2x10 @ 37.5

bhodel112
02-20-2010, 10:46 AM
2/19/10 (yesterday)
Squat: 5/3/7 @ 180/205/225. Got 2 more reps than I did the last time I did 225 so I felt pretty good about that.
Step ups: 6x10 @ 80. 2x40lbs DB, 3x10 per leg.
Leg curls: 5x10 @ 70.

bhodel112
02-22-2010, 04:51 PM
2/22/10
Squat: 5x135
3x185
1x225
1x265 PR. Failed 275 right out of the hole, but 265 wasn't that bad
Bench: 5x135
3x185
1x205
1x210 PR. All with nice long pauses so I feel pretty good about that.
Deadlift: 5x135
1x225
1x315
1x330 PR. Felt like I might be able to get a little higher this weekend.

Very happy with today's lifts. 3 new PR's, weighing 143.8. Going to shoot for 140 for Saturday. Only other thing I'm doing this week is maybe a little ab/trap workout tomorrow and some good stretching throughout the week. I also have BJJ tonight and wed night.

Off Road
02-22-2010, 05:51 PM
Congrats on the PRs. Things are looking good.

bhodel112
03-01-2010, 02:34 PM
3/01/10
Squat: 3x5 @ 195
Bench: 3x5 @ 175: A little heavy but I think I'll be ok progressing from here.
Deadlift: 3x5 @ 225
JM Presses: 1x15 @ 45
Preacher Curls: 1x15 @ 35. On machine.

Switched back to S.S. I just didn't care for the lack of volume with 5/3/1 and after 2 months I'm not really sure I got anything out of it. I know that's a short time to judge the routine but I just didn't see the results I saw from S.S so I'm going back to it for a few months.

one rep under
03-03-2010, 09:40 AM
hmm if you didnt like 5/3/1 then you might look into Texas method.
You did hit PR's on 5/3/1 and you need to remember that its a program that is supposed to be in it for the long haul 2 months isnt much of a long haul. Most guys that I've seen use it were using it for 8 month to over a year and consistently hitting PR's.
Patience man, Patience.

Either way SS could be could to go back and touch upon but if you have progressed past the beginner stage I have a feeling that you wont be seeing the results your looking for. The amount of volume on a beginner routine such as SS simply doesn't allow the proper recovery time to squat heavy 3 times a week for someone past the beginner stage.

It's not always about the volume man, its about training smart and realizing long term goals.

Whatever your decision remains to be I hope to keep seeing your numbers go up. Keep eating and i'm sure SS will work for you for awhile longer.

If Marist works out this weekend then lets steal that surfboard Zach wanted so bad at the Sandbar. :evillaugh:

bhodel112
03-03-2010, 12:08 PM
The thing is that I didn't feel that I really hit PR's on it. I mean realistically, I could have hit those 2 months ago had I maxed out right, and if I had just deloaded on S.S. I'm pretty sure I could have done at least what I did. I'm gonna stay on S.S. until the end of the month or until the competition. Then I'm going to do the routine described in the new article for the 1 month recommended then I'm going to look for something else for the long run, maybe texas method.

one rep under
03-03-2010, 12:16 PM
It seems to me you're getting training ADD.

You don't absolutely know you could have hit those PR's.

I'd run SS for longer than that one month man, I personally don't think you ran it for long enough your first time through. Stick with something bromosexual and let it work!!!

bhodel112
03-03-2010, 02:11 PM
I'll stick to mixing it up haha. Turns out the comp has been rescheduled for end of July!!!!! So I'm just going to do S.S for this week and then I'm going to try the article's workout for a month and then pick a new regiment.

bhodel112
03-05-2010, 04:10 PM
3/03/10
Squat: 3x5 @ 195
OHP: 3x5 @ 75
Power Cleans: 3x5 @ 85
JM Press: 1x15 @ 50
Machine Preacher: 1x15 @ 40

bhodel112
03-05-2010, 04:19 PM
3/05/10
Squat: 3x5 @ 205
Bench: 3x4 @ 185. 1st set 3 resting, 1 T&G. 2nd set all 4 T&G, 3rd set 1 rest, 3 T&G.
Deadlift: 3x5 @ 245

Went heavy because I'm going to go high rep next week since I'm cutting 20lbs for the 20th. So I'll be back to heavy lifting after spring break, the 22nd.

bhodel112
03-08-2010, 01:18 PM
3/08/10

I just got back from one of the most, if not the most, intense workouts I've ever had... And I loved it. This is straight off the article "Having it all, Power, Strength, AND the body of an Adonis!" from 3/01/10.

Plyo Pushups: 3x5. Jumping over 25lb medicine ball between reps.
Bench: 3x5 @ 135/155/175. 2x3 @ 185. 1x2 @ 195. 2x1 @ 205. Now all these were T&G unlike my usual pause bench, but they were all nice clean reps. The very last one @ 205 bounced a little off the chest but the rest were beauties.
OHP supersetted with Lateral raises: 1x12 @ 65/ 2x15lb DB(side raises). 1x10 @ 70/ 2x15lb DB(got a little sloppy on OHP form; front raises). 1x8 @ 65/ 2x15lb DB (side raises).
Dips suppersetted with Lying extensions (all benches were taken so I did these on flat mats): 1x12 @ BW/ 2x15lb DB(skull crushers). 1x10 @ BW/ 2x15lb DB (elbow out extensions). 1x8 @ BW/ 2x15lb DB(skull crushers).
-All kettlebells are kept in our boxing room and it wasn't opened so I use a 35lb and 25lb DB.
Kettlebell swing x 20 @ 35lb DB
Pushups x 20
Walking lunge x 20 @ 2x35lb DB
Kettlebell squat-press x 15 @ 25lb DB
Kettlebell swing x 20 @ 35lb DB
Repeated for 2nd set.

Super intense, got a good sweat going and my ass hurts quite a bit at the top of the hammies. But great workout. I was surprised that the bench volume didn't phase me during bench (I have a feeling I won't be as lucky when I squat). The real burn started once I did the first set of 12 on raises, that killed my OHP. The dips weren't too bad but then came the conditioning circuit and that was intense. I may go for a light run/walk later because it's beautiful out but I don't know yet. All in all I really like this workout. I'll probably take new pics when I'm done with it in a month. Also, I'm not cutting to 129, and while I'm laying off the creatine for a few weeks , I only have to lose like 6-7lbs.

bhodel112
03-09-2010, 07:41 PM
3/09/10
Jump Squats: 3x6
Squat: 3x5 @ 135/185/205. 2x3 @ 225. 1x2 @ 235. 2x1 @ 245.
Bulgarian Split Squats supersetted with Single Leg Goblet Squats(other leg out to the side): 3x12 each leg. BSS @ 2x15lb DB. GS @ 15lb DB. Total 72 reps.
Straight Leg Hops(30 sec) supersetted with Single Leg Calf Raises("4" on machine): CR 3x5 each leg.
Split Jump Lunges x 10 @ 2 x 26.4lb KB
Kettlebell SIngle Arm Swing x 20 @ 35lb KB
Step Ups x 20
Static Squat 30 sec w/ 8.8lb KB held straight out.
All Conditioning done for 2nd set.

Pretty tough day, the goblet squats killed me and the KB stuff was pretty tough too.

bhodel112
03-12-2010, 04:27 PM
3/11/10 (yesterday)
Clean pulls: 35 @ 135
Dead-lifts: 35 @ 135/185/265. 13/1x2 @ 305(accidentally made a big jump to 305 and failed). 3x1 @ 315(failed the 1x2 so I kept it and did the other 2x1).
Romanian deadlifts supersetted with step-ups: RDL's @ 95, SU's @ 2 x 20lb DB. 3x12 each. Total 72 reps.
Pull-ups supersetted with face pulls: Pull ups-8/7/4. face pulls 3x12 @ 37.5
Kettlebell high pulls x 15 @ 26.4lb KB
Bodyweight row x 11/10
Reverse lunge x 10 each leg @ 2 x 15lb DB
Bent-over reverse fly x 15 @ 2 x 15lb DB
Kettlebell high pulls x 15 @ 26.4lb KB
Conditioning done for 2nd set.

bhodel112
03-12-2010, 04:34 PM
3/12/10
Close grip underhand chin-ups: 12/10/8
Close grip bench: 3 x 8 @ 115
Alternating bicep curl supersetted with dumbbell decline extensions: Curls @ 2 x 25lb DB. DDE @ 2x 20lb DB. 312 each
Barbell roll-outs: 20/18
Cable wood-chops supersetted with overhead tri extensions: CWC @ 4. OTE @ 25lb DB. 2 x 25 each.
Kettlebell clean & press: (right arm) x 10 @ 30lb DB
Kettlebell renegade row x 20 @ 2 x 20lb DB
Kettlebell clean & press: (left arm) x 10 @ 30lb DB
Kettlebell swing x 25 @ 35lb DB
1 min max-effort rowing

The workout was super light and quick, the opposite of the others. But I think it was the hardest conditioning set.

bhodel112
03-22-2010, 01:41 PM
3/22/10
Plyo Pushups: 3x5.
Bench: 3x5 @ 135/155/180. 2x3 @ 190. 1x2 @ 195. Failed a 1 rep attempt @ 210, tried again and my shoulders crapped out on the way down so i stopped. Everything else was great but I haven't lifted in a week so I probably should've gone lighter.
OHP supersetted with Lateral raises: 1x12 @ 65/ 1x12 @ 35lb plate front raises. 1x10 @ 65/ 1x10 @ 35lb plate. 1x8 @ 65/ 1x8 @ 35lb plate.
Dips suppersetted with Lying extensions (all benches were taken so I did these on flat mats): 1x12 @ BW/ 1x12 @ 2x15lb DB(elbow out extensions). 1x10 @ BW/ 1x10 @ 2x15lb DB. 1x8 @ BW/1x8 @ 2x15lb DB.
-All kettlebells are kept in our boxing room and it wasn't opened so I use 2-40lb and 20lb DB.
Kettlebell swing x 20 @ 40lb DB
Pushups x 20
Walking lunge x 20 @ 2x40lb DB
Kettlebell squat-press x 15 @ 20lb DB
Kettlebell swing x 20 @ 40lb DB
Repeated for 2nd set.

bhodel112
03-23-2010, 06:34 PM
3/23/10
Jump Squats: 3x5
Squat: 3x5 @ 135/185/205. 2x3 @ 220. 1x2 @ 230. 2x1 @ 245. Took it a little easy today after the week off.
Bulgarian Split Squats supersetted with Single Leg Goblet Squats(other leg out to the side): 3x12 each leg. BSS @ 2x20lb DB. GS @ 20lb DB. Total 72 reps.
Straight Leg Hops(30 sec) supersetted with Single Leg Calf Raises("4" on machine): CR 3x5 each leg.
Split Jump Lunges x 10 @ 2 x 26.4lb KB
Kettlebell SIngle Arm Swing x 20 @ 35lb KB. Half American, Half Russian.
Step Ups x 20
Static Squat 30 sec w/ 16.7lb KB held straight out.
All Conditioning done for 2nd set.

bhodel112
03-28-2010, 01:36 PM
3/25/10
Clean pulls: 35 @ 135
Dead-lifts: 35 @ 135/185/225. 2x3 @ 265. 1x2 @ 285. No 1 rep max's.
Romanian deadlifts supersetted with step-ups: RDL's @ 115, SU's @ 2 x 25lb DB. 3x12 each. Total 72 reps.
Pull-ups supersetted with face pulls: Pull ups-8/7/5. face pulls 3x12 @ 42.5lb
Kettlebell high pulls x 15 @ 26.4lb KB
Bodyweight row x 12/10
Reverse lunge x 10 each leg @ 2 x 25lb DB
Bent-over reverse fly x 15 @ 2 x 25lb DB
Kettlebell high pulls x 15 @ 26.4lb KB
Conditioning done for 2nd set.

bhodel112
03-28-2010, 01:47 PM
3/26/10
Close grip underhand chin-ups: 12/10/8
Close grip bench: 3 x 8 @ 115/125/130
Alternating bicep curl supersetted with dumbbell decline extensions: Curls @ 2 x 25lb DB. DDE @ 2x 20lb DB. 312 each
Barbell roll-outs: 2 x Max
Cable wood-chops supersetted with Paloff press: CWC @ 5. PP @ 5. 2 x 25 each.
Kettlebell clean & press: (right arm) x 10 @ 25lb DB
Kettlebell renegade row x 20 @ 2 x 25lb DB
Kettlebell clean & press: (left arm) x 10 @ 25lb DB
Kettlebell swing x 25 @ 40lb DB
1 min max-effort rowing

bhodel112
03-30-2010, 12:45 PM
3/29/10(yesterday)
Plyo Pushups: 3x6
Bench: 3x5 @ 135/155/185. 2x3 @ 190. 1x2 @ 195. 2x1 @ 200. 185 felt pretty good so I kept it light enough for the other sets, doubt I could've done 5lbs higher in anything but I may try that next week.
OHP supersetted with Lateral raises: 1x12 @ 70/ 1x12 @ 45lb plate front raises. 1x10 @ 70/ 1x10 @ 45lb plate. 1x8 @ 70/ 1x8 @ 45lb plate.
Dips suppersetted with Skull Crushers: 1x12 @ BW/ 1x12 @ 55lb Easybar. 1x10 @ BW/ 1x10 @ 55lb Easybar. 1x8 @ BW/1x8 @ 55lb Easybar.
Kettlebell swing x 20 @ 35lb KB. Mixed Americans in with mostly Russians.
Pushups x 20
Walking lunge x 20 @ 2x35lb DB
Kettlebell squat-press x 15 @ 26.4lb KB
Kettlebell swing x 20 @ 35lb KB
Repeated for 2nd set.

bhodel112
03-30-2010, 07:30 PM
3/30/10
Jump Squats: 3x6
Squat: 3x5 @ 135/185/210. 2x3 @ 220. 1x2 @ 235. 2x1 @ 250.
Bulgarian Split Squats supersetted with Single Leg Goblet Squats(other leg out to the side): 3x8 each leg. BSS @ 2x30lb DB. GS @ 30lb DB. Total 72 reps.
Straight Leg Hops(30 sec) supersetted with Single Leg Calf Raises("5" on machine): CR 3x5 each leg.
Split Jump Lunges x 10 @ 2 x 26.4lb KB
Kettlebell SIngle Arm Swing x 20 @ 35lb KB. Half American, Half Russian.
Step Ups x 20
Static Squat 30 sec w/ 16.7lb KB held straight out.
All Conditioning done for 2nd set.

bhodel112
04-05-2010, 07:41 AM
4/1/10
Clean pulls: 35 @ 135
Dead-lifts: 35 @ 135/185/245. 2x3 @ 285. 1x2 @ 305. No 1 rep max's.
Romanian deadlifts supersetted with step-ups: RDL's @ 135, SU's @ 2 x 30lb DB. 3x12 each. Total 72 reps.
Pull-ups supersetted with face pulls: Pull ups-8/7/8. face pulls 3x12 @ 42.5lb
Kettlebell high pulls x 15 @ 30lb DB
Bodyweight row x 12/10
Reverse lunge x 10 each leg @ 2 x 30lb DB. 2nd set x5 each leg
Bent-over reverse fly x 15 @ 2 x 30lb DB
Kettlebell high pulls x 15 @ 30lb DB
Conditioning done for 2nd set.

bhodel112
04-05-2010, 07:44 AM
4/2/10
Close grip underhand chin-ups: 12/9/6
Close grip bench: 3 x 8 @ 135
Alternating bicep curl supersetted with dumbbell decline extensions: Curls @ 2 x 30lb DB. DDE @ 2x 25lb DB. 312 each
Barbell roll-outs: 2 x Max
Cable wood-chops supersetted with Paloff press: CWC @ 6. PP @ 6. 2 x 25 each.
Kettlebell clean & press: (right arm) x 10 @ 26.4lb KB
Kettlebell renegade row x 20 @ 2 x 26.4lb KB
Kettlebell clean & press: (left arm) x 10 @ 26.4lb KB
Kettlebell swing x 25 @ 40lb DB
1 min max-effort rowing

bhodel112
04-05-2010, 06:52 PM
4/5/10
Plyo Pushups: 3x6
Bench: 3x5 @ 145/165/185. 2x3 @ 195. 1x2 @ 200. Pretty sure the last two are PR's. I was siked to get up 2hundy for 2 reps.
OHP supersetted with Lateral raises: 1x12 @ 70/ 1x12 @ 2x20lb DB(alternating b/w front and side. 1x10 @ 70/ 1x10 @ 2x20lb DB. 1x8 @ 70/ 1x8 @ 2x20lb DB.
Dips suppersetted with JM Presses: 1x12 @ BW+10lbs/ 1x10 @ 65lb . 1x10 @ BW+10lbs/ 1x8 @ 65lb. 1x8 @ BW+10lbs/1x6 @ 65lb.
Kettlebell swing x 20 @ 35lb KB. Mixed Americans in with Russians.
Pushups x 20
Walking lunge x 20 @ 2x40lb DB
Kettlebell squat-press x 15 @ 26.4lb KB
Kettlebell swing x 20 @ 35lb KB
NO 2nd set done, felt pretty beat and nasty an I gotta go to a study session instead of BJJ practice tonight so I called it quits after the 1st set.

bhodel112
04-06-2010, 09:18 PM
4/6/10
Jump Squats: 3x6
Squat: 3x5 @ 135/185/220. 2x3 @ 235. 1 @ 250. Tried for 2 at 250 and failed in the hole so I stopped.
Front squats supersetted with Leg extensions: FS 3x12 @ 95. LE 3x12 @ 50.
Straight Leg Hops(30 sec) supersetted with Single Leg Calf Raises("5" on machine): CR 3x5 each leg.
Split Jump Lunges x 10 @ 2 x 30lb DB
Kettlebell SIngle Arm Swing x 20 @ 30lb DB.
Step Ups x 20
Static Squat 30 sec on wall.
All Conditioning done for 2nd set.

one rep under
04-09-2010, 03:01 PM
No more throwing up all over my friends bathroom and then not letting them know before you leave.
I heard kyles been batting clean up for you when you cant score.... :evillaugh:

bhodel112
04-09-2010, 07:04 PM
4/8/10
Clean pulls: 35 @ 135
Dead-lifts: 1x5 @ 185. 1x3 @ 245. 1 @ 285. Attempted 1 at 350 but failed b.c. of grip. Got pretty bummed about that so I'll have to do more grip work.
Romanian deadlifts supersetted with step-ups: RDL's @ 135, SU's @ 2 x 30lb DB. 3x12 each. Total 72 reps.
Pull-ups supersetted with face pulls: Pull ups-8/5/7. face pulls 3x12 @ 42.5lb
No conditioning, just wasn't feeling it.

bhodel112
04-09-2010, 07:12 PM
4/9/10

Let me preface this by saying it wasn't a great week. I had a great bench day, but failed squat and deadlift max's really sucked. To top it off I got plastered last night and felt like throwing up all morning, so the workout was cut short and I kept it light.

Close grip underhand chin-ups: 12/8/6
Close grip bench: 3 x 8 @ 135
Alternating bicep curl supersetted with Preacher Curls: Curls @ 2 x 30lb DB. PC @ 45lb Easybar. 312 each
Barbell roll-outs: 2 x Max
Cable wood-chops supersetted with Paloff press: CWC @ 6. PP @ 6. 2 x 25 each.

bhodel112
04-12-2010, 06:19 PM
4/12/10
Plyo Pushups: 3x6
Bench: 3x5 @ 145/165/185. 1x3 @ 195. 1 @ 210. 210 with competition pause, quite long in fact. And I still had room to go for sure.
Seated DB OHP supersetted with Lateral raises: 1x10 @ 2x40lb / 1x12 @ 2x20lb DB(alternating b/w front and side). 1x7 @ 2x40lb DB/ 1x10 @ 2x20lb DB. 1x6 @ 2x40lb DB/ 1x8 @ 2x20lb DB.
Dips suppersetted with Skull crushers: 1x12 @ BW+10lbs/ 1x12 @ 55lb . 1x10 @ BW+10lbs/ 1x10 @ 55lb. 1x8 @ BW+10lbs/1x8 @ 55lb.
Kettlebell swing x 20 @ 40lb DB.
Pushups x 20
Walking lunge x 20 @ 2x40lb DB
Kettlebell squat-press x 15 @ 25lb DB
Kettlebell swing x 20 @ 40lb DB
Done for second set. Followed up with some extra ab workouts.

bhodel112
04-13-2010, 02:20 PM
Looks like it's gonna be a few days off for me. Last night at BJJ practice I jammed my right hand middle finger really bad. I just drove it straight into the mat. I can move it but not really pull back on it hard, so I don't even wanna try picking up any weight. We're having a little BJJ tourney here on Saturday too so that'll be the first time I try to do something. Until then, ice and taping it most likely.

bhodel112
04-16-2010, 02:39 PM
4/15/10
Jump Squats: 3x6
Squat: 3x5 @ 135. 15 @ 185. Wanted to try the 20 reps, but I've never done over 5 or 6. I also didn't really warm up so I stopped at 15 with some pain in my lower back.
Bulgarian Splits supersetted with Goblets: 1x12 each leg for both. Lower back really didn't feel good so I didn't want to push it.
Straight Leg Hops(30 sec) supersetted with Seated calf Raises: CR: 10/8/6 @ 45lbs on machine.
Split Jump Lunges x 10 @ 2 x 26.4lb KB
Kettlebell SIngle Arm Swing x 20 @ 35lb KB.
Step Ups x 20
Static Squat 30.
All Conditioning done for 2nd set.

Finger still hurts but only when I actually put pressure on it so I'll suck it up.

bhodel112
04-16-2010, 02:43 PM
4/16/10
Close grip underhand chin-ups: 13/10/8
Close grip bench: 3x8 @ 135
Hammer curls supersetted with decline curl ups: Hammers: 3x12 @ 2x25lb plates. DEC: 3x12 @ 20lb DB
Barbell roll-outs: 2 x Max
Cable wood-chops supersetted with Paloff press and Low-to-hi wood chops: Hi-lows @ 7. Both others @ 6. All done 12 reps each side.
No conditioning due to pounding headache but there was a few ab workouts in there.

bhodel112
04-19-2010, 02:52 PM
4/19/10
Plyo Pushups: 3x6
Bench: 3x5 @ 135/165/185. 2x3 @ 195. 1x2 @ 195. 2x1 @ 200. Last on with long pause.
Standing OHP supersetted with Lateral raises: 1x11 @ 2x35lb / 1x12 @ 2x20lb DB(alternating b/w front and side). 1x8 @ 2x35lb DB/ 1x10 @ 2x20lb DB. 1x6 @ 2x35lb DB/ 1x8 @ 2x20lb DB.
Dips suppersetted with JM Presses: 1x12 @ BW+25lbs/ 1x12 @ 55lb . 1x10 @ BW+25lbs/ 1x10 @ 55lb. 1x8 @ BW+25lbs/1x8 @ 55lb.
Kettlebell swing x 20 @ 40lb DB.
Pushups x 20
Walking lunge x 20 @ 2x35lb DB
Kettlebell squat-press x 15 @ 25lb DB
Kettlebell swing x 20 @ 40lb DB
Done for second set. Followed up with some extra ab workouts.

bhodel112
04-20-2010, 06:54 PM
4/20/10
Jump Squats: 3x6
Squat: 3x5 @ 135/185/220. 2x3 @ 240. 20 @ 135. The 20 repper wasn't that bad so I'll have to move up to around 185. I'd like to do these more often.
Leg extensions supersetted with Leg curls: 3x12 each. LE @ 55lbs. LC @ 75lbs.
Leg hops supersetted with single leg calf raises. 30sec hops and machine on 5.
Split Jump Lunges x 10 @ 2 x 26.4lb KB
Kettlebell SIngle Arm Swing x 20 @ 35lb KB.
Step Ups x 20
Static Squat 30.
All Conditioning done for 2nd set.

bhodel112
04-23-2010, 04:38 PM
4/22/10
Deadlift: 3x5 @ 135/190/235. 1x5 @ 290. These weights slight guesses because I was in our Power gym with kg's. It closed early so I cut off DL there.
GM supersetted with BOR: GM 3x8 @ 115. BOR 3x15 @ 115. Pressed straight into BOR's.
Pullups: 8/7/7. Mixed grips.

bhodel112
04-23-2010, 04:45 PM
4/23/10
Close grip underhand chin-ups: 14/7/5. Did these kinda quick so that's why the dropped reps.
Close grip bench: 3x8 @ 140
Preachers supersetted with Single arm curls(3 diff types): PC 8/8/7 @ 75. Single Arm's with 25lb DB.
Barbell roll-outs: 2 x Max
Cable wood-chops supersetted with Paloff press and Low-to-hi wood chops: All at 4. Better form was harder so I went lighter. All 2x10 each side.
Wanted to try 36:36 protcol but my hands killed me so I couldn't get more then 2 sets.
No conditioning

bhodel112
04-26-2010, 01:42 PM
4/26/10
Plyo Pushups: 3x6
DB Bench: 6x5 @ 80/90/100/130/140/150. I started light and just kept working until I got to a good 5-rep set.
Incline BB Bench supersetted with Dips: Bench 10/8/6 @ 115/125/135. Dips 12/10/8 @ b.w. + 25lbs
OHP supersetted with Tri pushdowns. OHP 3x12 @ 75lbs. Pushdowns 15/8/8 @ 42.5/52.5/52.5lbs
Kettlebell swing x 20 @ 45lb DB.
Pushups x 20
Lunges x 16 @ 2x45lb DB
Kettlebell squat-press x 15 @ 25lb DB
Kettlebell swing x 20 @ 40lb DB
2nd set w/out squat-press and second KB swings.

bhodel112
04-27-2010, 07:09 PM
4/27/10
Jump Squats: 3x6
Squat: 3x5 @ 135/185/225(5RM PR). 3 @ 240(3RM PR ). First time really opening up my legs. I finally was able to do sumo with good form. Got deep enough and felt pretty good. Should definitely help me get past this plateau.
Hack squats supersetted with Zercher squats: Both @ 135. Hacks 3x10. Zerchers 3x6. First time doing both of these. Hack's burned the quads and zerchers were pretty tough too, mostly on the arms but they were tough squats. But since I need to try to get wider and more sumo-ish the zerchers should help out b.c they force you to go out so wide.
Straight Leg Hops(30 sec) supersetted with Calf Raises on supersled: CR 3x15.

bhodel112
04-29-2010, 10:33 PM
4/8/10
Clean pulls: 35 @ 120KG
Dead-lifts: 2x5 @ 70KG/110KG. 1 @ 160KG/352lbs. I thought it was like 285 and went for a set of 5, only got one rep and redid my math. I don't really know if I locked out well so it's an unofficial new PR.
Romanian deadlifts supersetted with step-ups: RDL's @ 70KG, SU's @ 2 x 20lb DB. 3x12 each. On Powergym's really high boxes so they were tough.
Pull-ups supersetted withT-bar rows: Pull ups-8/8/7. T-bar 3x8 @ 90
No conditioning, just extra ab work.

bhodel112
05-03-2010, 01:15 PM
5/3/10
Plyo Pushups: 3x6
Bench: 3x5 @ 145/165/185. 1x3 @ 195. 1 @ 205 with pause. Failed 210 with pause, just really wasn't feeling it today.
Incline DB press supersetted with pullups(alt grip). DB press 3x8 @ 100lbs. Pullups 8/7/8.
Skull crushers(on swiss ball) supersetted with dips: SC 12/10/8 @ 45lbs. Dips 12/10/8 @ BW+25lbs.
It's a sauna inside the gym and outside so I didn't feel like getting any nastier and I skipped the conditioning.

bhodel112
05-06-2010, 12:21 AM
5/5/10
Squat: 3x5 @ 135/185/225. 1x3 @ 245 3R PR. 1 @ 275 PR. Felt really good today. Had some random kid spot my 275 but he said it was deep enough, not 100% sure but it did feel deep enough. Tough coming out of the hole, but was able to come up pretty quick, still some in the tank. The key was getting even wider today.
Front squat supersetted with Zercher squats: FS 3x8 @ 135. ZS 3x6 @ 135. I have never front squatted over 95, but it felt fairly easy. But I must have been getting sloppy with one or the other because after the 3rd set my lower back was tight and in some pain.
Calf extensions supersetted with single leg calf extensions: CE 3x20 @ 205 on press. SLCE 3x15 each @ 185 on press.
No time for conditioning, all week spending lots of time on studying for finals.

bhodel112
05-10-2010, 07:42 PM
5/10/10
Clean pulls: 3x5 @ 135
Deadlift: 3x5 @ 135/205/265?. 2x3 @ 295/315. 295 was cake, could've gone for 5 or 6. 315 was tough, but I was really happy to get 3 b.c. I didn't think I could.
Clean and Press: 7/6/5 @ 95lbs.

Just a nice quick day.

bhodel112
06-02-2010, 08:00 PM
6/02/10

Geeze it's been too long since I've been on here. Well it's been a while since I've been on a regimen, but I lifted the past 3 Thursday's just Squat/Bench, Squat/Deadlift. I'm doing my own little routine for the next 2 months for the State Champs on July 31st, gonna mix it up a little but main focus on the big 3.

Yesterday:
Squat: 3x5 @ 220. Glad I got the weight up but my form was sloppy towards the end of each set. Legs feel like goo.
Hack squat: 3x10 @ 135. Killed the quads. Wanted to do zelchers too but my legs were donezo.
Pullups: 8/5/3. Felt completely pooped at this point and I am out of shape so there's my best excuses.
Dips: 3x10

Today:
Bench: 5/5/4 @ 185. This is what I was putting up before, easier, but I am still glad I was able to even rep this well. I was faster than usual and bounced a little and the last rep didn't look like it was coming. But I have time to work on it.
OHP: 10/10/7 @ 65. I haven't pressed in a really long time so I was pretty happy with this.
Skull Crushers on Swiss ball: 3x10 @ 65. Heavy to begin with, ball makes it interesting.
Sled: 3x10 @ 225. Just beat up my legs after yesterday, they don't like me very much...
Leg raises: 3x10 @ 60 on machine. Quads and stairs are a bad combo.

bhodel112
06-04-2010, 07:25 PM
6/04/10
Deadlift: 3x5 @ 275/285/285. Would like to see a little more but I'm happy with this weight. Miscalculation on the first set, it was super light, jk. Would have been better with chalk as my grip was barely there and none of the reps were held locked out very long, some not exactly locked. It's hard lifting sumo on the non-knurled part of the bar but I'm gonna go and buy some chalk.
Bent over rows: 3x10 @ 135
BB Lunges: 3x10 @ 135. 5 each side per set
Tri Pushdowns: 3x12 @ 20
Glute ham raises: 3x10 w/ 45lb plate

bhodel112
06-07-2010, 11:34 PM
6/07/10
Squat: 3x5 @ 225. Felt good to get this weight up. A little sloppy on form but I looked pretty god on depth and with a strained left hip flexor and a tight right hammy today I was happy with the results.
Hack squat: 3x8 @ 135
Zerchers: 3x6 @ 135
Pullups: 12/7/6
Dips: 3x10 @ BW+25lbs

bhodel112
06-09-2010, 11:48 PM
6/09/10
Bench: 3x5 @ 185. A lot more controlled and slower and smoother than last week. Didn't feel like I was struggling at all.
Front Shoulder Raises: 3x8 @ 75/85/85
Tri Extensions: 3x8 @ 15lb DB. 3x8 per arm, per set.

bhodel112
06-12-2010, 02:57 PM
6/12/10(yesterday)
Squat: 10 @ 185
Deadlift: 3x5 @ 285. Outside of grip, no problems with this weight.
Bulgarian Split Squats: 3x20 @ 95/105/115. 10 reps per side per set.
Bus Drivers: 1x10, 1x8 @ 45
Weighted ab stuff

bhodel112
06-14-2010, 10:06 PM
6/14/10
Bench: 3x3 @ 195. Kept form really nice, felt pretty easy. I still had gas in the tank so I'm happy where I am with bench for the comp.
Pullups: 10/9/8 wide grip
Dips: 2x10 @ bw + 25lbs

bhodel112
06-16-2010, 10:57 PM
6/16/10
Squat: 3/2/1 @ 235/245/245. First set was missing a 10lb on one side so it threw me off quite a bit. I wanted 3x3 but nothing felt good today. I have a lot of pain in the top of my leg/groin area so coming out of the hole is really painful, plus the weight just felt heavy. It was one of those days. Hopefully I'll be good by next week.
Hack squat: 3x10 @ 135/145/145
Single leg Sled press: 3x20 @ 90/90/100. 10 reps per leg per set.
Cable wood chops: a ton on each side.

bhodel112
06-18-2010, 05:32 PM
6/18/10
Well I pulled my groin after sloppy form in deadlifts and I'm out for a little while. I'm going to try to bench but prob skip squat and maybe dl next week too. I may have to pull out of the state champs now.
Deadlift: 3/2/2 @ 330. Didn't really lock out, and that was all because I didn't have chalk again. I went to Dick's but they don't sell it so I have to order some.
Front Squat: 3x8 @ 135/155/155
Lunge: 3x20 @ 2x50lb DB. Last set I felt it in my left groin. It feels like getting kicked in the nuts every step I take.
Bent over rows: 2x10 @ 135. It hurt to stand with the bar so I stopped after two sets.

bhodel112
06-22-2010, 10:24 AM
6/21/10(yesterday)
Bench: 2x3 @ 195(w/pause) 1x3 @ 195(w/o pause). I had nice long pauses on the 1st two sets and felt really good about that. Last set was touch and go w/o much left in the tank but I got everything up no problem.
Press: 3x5 @ 80. Could've maybe gone a little bit heavier but it was good weight.
Dips: 3x10 @ b.w. + 25lbs

bhodel112
06-24-2010, 05:31 PM
6/24/10
Squat: 2x5 @ 225. 1x10 @ 135. Felt heavy again today, considerable pain, and I'll admit pretty sloppy form on the first 2 sets.
Rack pulls: 3x8 @ 225.
Hip thrusts: 3x10 @ 135. On ground with BB on hips.
Pull throughs: 3x10 @ 52.5
Weighted planks: 1 @ 1:00 w/25lbs. 1@ :40 w/45lbs

bhodel112
06-26-2010, 12:48 PM
6/26/10
Deadlift: 5 @ 275. 2x3 @ 295. Regular deadlift to take it easy on my legs. Haven't done it in a while but it felt good.
Zerchers: 2x8 @ 135.
DB Bent over rows: 3x16 @ 65lb DB. 3x8 per arm.
Hammer curls: 3x16 @ 30lb DB. 3x8 per arm.
Some weighted abs
Tried to squat a little but I was feeling the hip flexor pain again so I stopped.

bhodel112
06-29-2010, 05:18 PM
6/29/10
Bench: 5 @ 185 w/pause. 1 @ 205 w/pause. 1 @ 215 w/pause PR. 185 was the hardest, both 205 and 215 were super easy and with long pauses. I went for 220 but failed; I came about 2 inches out of the hole but the bottom/front of my shoulder was feeling some pain and i couldn't put it up. But all in all, super happy.
Press: 3x5 @ 90.
Chin ups: 13/7/5
Pullovers: 3x8 @ 50lb DB
Cable wood chops: 2x10 @ 7
Paloff press: 2x10 @ 7
Static oblique hold: 2x20sec @ 5

bhodel112
07-01-2010, 10:17 PM
7/01/10
Still feeling pain, so skipped squat..
Sled: 3x10 @ 270/270/320. I don't know what the sled weighs.
Leg curls supersetted with leg extensions: 3x10 each. LC @ 80. LE @ 110.
Hack squats: 3x10 @ 155
DB bench with legs up: 3x10 @ 2x60lbs DB

bhodel112
07-02-2010, 04:58 PM
7/02/10
Deadlift: 5/10/10 @ 225. One rep under's bar isn't that knurled so my grip was slipping on 305 so I just left it at 225 for a lot of reps.
Bent over rows: 3x10 @ 135
BB curls: 8/8/6 @ 75lbs
Turkish get-ups: 10 @ 25lb DB. 5 each side.
Bus Drivers: 2x10 @ 35lb. 5 each side per set.

bhodel112
07-06-2010, 06:30 PM
7/06/10
Bench: 5 @ 185 w/ pause. 1 @ 205 w/pause. 1 @ 220 w/pause PR. 220 felt pretty easy, a little tougher than 215 was last week.
OHP: 3x5 @ 95.
Close grip bench: 3x8 @ 135.
GHR: w/25lb plate 20/10(on back)/15
Dragon flags: 3x5

bhodel112
07-08-2010, 07:08 PM
7/08/10
Deadlift: 5 @ 225. 1 @ 315. 1 @ 355 PR. Back to sumo w/chalk today. 355 was actually not that bad, so I'll keep attempting to go higher in the next few weeks.
Front Squat: 3x8 @ 135. Good form, not any pain so I may try to back squat next week.
Pullups: 8/8/6
Straight leg deadlifts: 3x8 @ 185

BTW bodyweight was 146.8 when I got back from the gym. 147 the other day when I benched.

bhodel112
07-12-2010, 05:19 PM
7/12/10
Bench: 3 @ 185 w/pause. 1 @ 205 w/pause. 1 @ 225 w/pause PR. I wasn't feeling it today, just not feeling too great. 225 was not pretty, or quick, but I got it up.
OHP: 3x5 @ 100
Plate curls: 16/16/12 w/ 25lb plates
Calf presses: 3x20 @ 90lbs on sled
Dips: 3x10 @ b.w. + 25lbs

bhodel112
07-14-2010, 05:36 PM
7/14/10
Squat: 5 @ 135. 3 @ 185/225. 1 @ 245/255. Still felt pain but taking the past few weeks off was good for me. 255 was tricky but had I not done all that volume I could've hit higher.
Single leg press: 3x20 @ 90lbs on sled. 10 reps each side per set.
Crazy bell bench press: 3x5 @ 165(115 on bar, 2x25lb DB).
Pullups(mixed styles)

bhodel112
07-16-2010, 04:03 PM
7/16/10
DL: 5 @ 225. 3 @ 275. 1 @ 315. Fail @ 375. I yanked 375 a little and got out of position so I couldn't lock it out cleanly, but it is definitely doable.
Hack squat: 3x8 @ 175
Bent over rows: 3x10 @ 155
GHR: 3x15 @ 25lb plate

bhodel112
07-19-2010, 06:58 PM
7/19/10
Bench: 3 @ 185. 1 @ 225. 1 @ 230 w/pause PR. All with pauses. I'm not sure the pause was long enough on 230 for the comp next weekend but I did hold it a little. I just let it down too fast and it crushed me a little. 225 was fairly easy considering.
OHP: 3x5 @ 105.
Skull Crushers: 3x10 @ 65lbs. 10 quick presses after every set.
Cable Wood Chops: 4x10 each side. 2 upward angled , 2 down.

bhodel112
07-20-2010, 04:52 PM
7/20/10
Want to lose some weight so I plan on water loading next week starting but upping my intake this week and also only eating pre+post workout this week with minimal snacking. Also doing some running in the next 2 weeks.

HIIT sprints today:
3:30 warmup
1:00 fast walking followed by 30 sec sprint.
11 sprints
3:00 cool down

bhodel112
07-21-2010, 09:35 PM
7/21/10
Squat: 5 @ 185. 2 @ 225. 1 @ 265. A fair amount of pain on the warm up's. 265 was deep and I didn't feel any pain, should be able to do 275 next week.
Good mornings: 3x10 @ 95/105/105
Crazy bell bench: 3x5 @ 175(125 on bar, 2x25lb DB)
Leg extensions: 3x10 @ 85lbs
Dragon flags: 8/7/5. My abs were burning by the 3rd rep, presumably from the run yesterday.

bhodel112
07-22-2010, 06:44 PM
7/21/10

HIIT sprints:
3:00 warmup
1:00 fast walking followed by 30 sec sprint.
11 sprints
3:00 cool down

bhodel112
07-23-2010, 02:53 PM
7/22/10
Deadlift: 3x5 @ 135/185/225. 3 @ 275. 1 @ 315. 1 @ 365 PR. Got a good lockout, but I still jerked it a little bit up after i past my knees.
DB Bent over rows: 3x20 @ 65lb DB. 10 each side per set.
Single arm incline press: 3x20 @ 45lb DB. 10 each side per set with other arm holding DB in locked out position. Switched after 10 reps.
2 hand anyhows: 3x5 each side with extra squat rep in between reps. 30lb DB overhead, 20lb DB on ground.
Bus drivers: 3x5 each side @ 35lb plate on bar.
GHR: 3x15 @ 25lb plate on chest.

bhodel112
08-01-2010, 12:28 AM
NJ State Powerlifting Championships 7/31/10

I will update finish when results are posted. I had a great day. It was long and I was in pain by the time deadlifting came around. I had PR's in squat and dead, this time confirmed by high level judges : ). I competed RAW with a lot of other guys @ 148. I weighed 140, I cut for the wilkes but I don't think it really helped me out. My friend accidentally competed in Collegiate instead of RAW but no one has ever done that division so now he has all the state records with a 1001lb total. < That's what I am chasing for next year. Here are the vids, I tried to rep ALN as best I could(switch to HD):


http://www.youtube.com/watch?v=GywtKwwAYBw


http://www.youtube.com/watch?v=q-WKn43M_VQ

bhodel112
08-02-2010, 10:43 PM
8/02/10

Starting my own HCT-12 routine for the next couple months. Lifted today but skipping the rest of the week in prep for a 30 mile Appalchian Trail hike. We're doing it in one day so I need to be rested for it.

Chins: 6 @ bw/bw+5/+10/+15/+20+2+2+2reps
Single Arm DB Bent Over Rows: 6 @ 45/50/55/60/65+2+2+2
Incline DB Bench: 6 @ 40/45/50/55+2+2+2
OHP: 6 @ 65/75/85/95+2+2+2
Dips: 6 @ bw/bw+5/+10/+15/+20/+25+2+2+2

bhodel112
08-11-2010, 05:10 PM
8/09/10

Got back on routine.

Front Squat: 6 @ 115/125/135/145/155+2+2+2reps
RDL's: 6 @ 175/185/195/205/215/225+2+2+2
Calf Raises: 6 @ 6/7/8/9/10/11/12/13+2+2+2
Hammer Curls: 6 @ 15/20/25/30/35+2+2+2
Kneeling Cable Crunch: 6 @ 32.5/37.5/42.5/47.5/52.5/57.5+2+2+2. Honestly not a great workout since it was lifting me off the ground by the time I got enough resistance. I'll switch it for something else.

bhodel112
08-11-2010, 05:12 PM
8/10/10

Chins: 6 @ bw+5/+10/+15/+20/+25+2+2+2reps
Single Arm DB Bent Over Rows: 6 @ 50/55/60/65/70+2+2+2
Incline DB Bench: 6 @ 45/50/55/60+2+2+2
OHP: 6 @ 75/85/95/100. Couldn't put up the extra reps. This volume is taking a big toll on me since I'm really not used to it.
Dips: 6 @ bw+5/+10/+15/+20/+25/+30+2+2+2

bhodel112
08-19-2010, 09:27 AM
8/17/10
Front Squat: 6 @ 125/135/145/155/160+2+2+2reps
RDL's: 6 @ 185/195/205/215/225/235+2+2+2
Calf Raises: 6 @ 7/8/9/10/11/12/13/14+2+2+2
Hammer Curls: 6 @ 20/25/30/35/40+2+2+2
Cable Wood Chops: 6 @ 4/5/6/7+2+2+2

bhodel112
08-20-2010, 10:48 PM
8/20/10
Chins: 6 @ bw+10/+15/+20/+30+2reps. Couldn't get up for the second 2-rep set.
Single Arm DB Bent Over Rows: 6 @ 55/60/65/70/75+2+2+2
Incline DB Bench: 6 @ 50/55/60/65+2+2+2
OHP: 6 @ 65/75/85+2(@95)+2(back to 85)+2. Couldn't get 95 up so I went back to 85 and finished. If everything keeps moving up in weight OHP might keep dropping. DB Incline especially is killing my shoulders and I'm burned out by pressing time.
Dips: 6 @ bw+10/+15/+20/+25/+30/+35+2+2+2

bhodel112
08-20-2010, 10:51 PM
8/21/10
Front Squat: 6 @ 125/135/145/155/165/170+2+2+2reps. Felt good today, accidentally made a 10lb jump so I'll probably stay there for the next week.
RDL's: 6 @ 185/195/205/215/225/235+2+2+2. Starting to bend less and instead of touching the floor I am stopping mid shin.
Calf Raises: 6 @ 7/8/9/10/11/12/13/14+2+2+2
Hammer Curls: 6 @ 20/25/30/35+2+2+2. Still burned out from chins yesterday so I stayed at 35,
Gym closed on me so no ab workout

Off Road
08-21-2010, 07:56 AM
I just checked out your meet vids. Great job. You can surely see you have a lot more in those squats and deads. Except for those sticking points, you blasted those weights. Good luck with the HCT-12, it's a good routine.

bhodel112
09-01-2010, 10:25 AM
8/31/10(yesterday)

Chins: 6 @ bw+10/+15/+20/+30+2+1reps.
Single Arm DB Bent Over Rows: 6 @ 60/65/70/75/80+2+2+2
Incline DB Bench: 6 @ 55/60/65/70-failed rep 6 so no extra.
OHP: 6 @ 55/65/75+2+2+2
Dips: 6 @ bw+15/+20/+25/+30/+35/+40+2+2+2

Had a week off from serious back pain but I feel ok and school is back in session so I can get back on top of my game after a slow month.

bhodel112
09-01-2010, 07:01 PM
9/01/10
Front Squat: 6 @ 125/135/145/155/165+2+2+2reps
RDL's: 6 @ 185/195/205/215/225/235+2+2+2
Calf Raises: 6 @ 8/9/10/11/12/13/14/15+2+2+2
Hammer Curls: 6 @ 20/25/30/35/40+2+2+2
Dragon Flags: 3x6

bhodel112
09-04-2010, 01:34 AM
9/03/10

Chins: 6 @ bw+15/+20/+25/+30+2+1.5reps.
Incline DB Bench: 6 @ 55/60/65/70+2+1
OHP: 6 @ 5565/75/85+2+2+2
Skull Crushers: 6 @ 55/65/75+2+2+2. On medicine ball so super tough.

I just realized I forgot to do bent over rows, woops..

bhodel112
09-07-2010, 11:44 PM
9/7/10

Front Squat: 6 @ 115/125/135/145/155/165+2+2+2reps
RDL's: 6 @ 205/225/235/245+2+2+2
Calf Raises: 6 @ 9/10/11/12/13/14/15+2+2+2
Dragon Flags: 3x6
Hammer Curls: 6 @ 25/30/35/40

bhodel112
09-10-2010, 05:53 PM
9/09/10

Chins: 6 @ bw+15/+20/+25/+30+2+2+1reps.
Incline DB Bench: 6 @ 55/60/65/70+2+2+1

Forgot I had to run to my new job so that's all I got in

bhodel112
09-13-2010, 09:40 PM
9/13/10

Front Squat: 6 @ 135/145/155/165/175+2+2+2reps
RDL's: 6 @ 215/225/235/245+2+2+2
Calf Raises: 6 @ 10/11/12/13/14/15/16+2+2+2
Dragon Flags: 3x6. Not feeling as painful(still pretty bad though) so I may try to do 3x7 next time.
Hammer Curls: 6 @ 25/30/35/40+2+2+2

bhodel112
09-15-2010, 11:05 PM
9/15/10

Chins: 6 @ bw+15/+20/+25/+30+2+2+2reps.
Incline DB Bench: 6 @ 55/60/65/70+2+2+2. First time I got all the extra reps.
B.O.R. 6 @ 65/70/75/80+2+2+2
OHP: 6 @ 60/70/80+2+2+2
Skull Crushers: 6 @ 55/65/75+2+2+2. On swiss ball.

bhodel112
09-19-2010, 12:46 AM
9/17/10

Front Squat: 6 @ 135/145/155/165/175+2+2+2reps
Hammer Curls: 6 @ 25/30/35/40+2+2+2

Gym decided to close a half hour early so I had no time to lift..

bhodel112
09-21-2010, 09:44 PM
9/21/10

Chins: 6 @ bw+15/+20/+25/+30+2+2+2reps.
Incline DB Bench: 6 @ 55/60/65/70+2+2. Failed last too.
B.O.R. 6 @ 65/70/75/80+2+2+2
OHP: 6 @ 55/65/75/85+2+2+2
Skull Crushers: 6 @ 55/65/75+2+2+2. On swiss ball.

bhodel112
09-22-2010, 09:55 PM
9/22/10

Front Squat: 6 @ 135/145/155/165/175+2+2+2reps
RDL's: 6 @ 225/235/245/255+2+2+2
Calf Raises: 6 @ 11/12/13/14/15/16+2+2+2
Dragon Flags: 3x7. Pain in left side of lower back made these even harder.
Hammer Curls: 6 @ 25/30/35/40+2+2+2

bhodel112
09-26-2010, 10:07 PM
9/24/10

Chins: 6 @ bw+15/+20/+25/+30+2+2+2reps.
Incline DB Bench: 6 @ 55/60/65/70+2+1. Failed last 3.
B.O.R. 6 @ 65/70/75/80+2+2+2
OHP: 6 @ 55/65/75/85+2+2+2

bhodel112
09-27-2010, 10:19 PM
9/27/10

Front Squat: 6 @ 150/160/170/180+2+2+2reps
RDL's: 6 @ 225/235/245/255+2+2+2
Calf Raises: 6 @ 11/12/13/14/15/16+2+2+2
Hammer Curls: 6 @ 25/30/35/40+2+2+2
Dragon Flags: 3x7. Better form today.
20 rep Squat @ 135. Killed since my core was destroyed right before.

bhodel112
09-29-2010, 10:20 PM
9/29/10

Chins: 6 @ bw+20/+25/+30/+35+2+2+2reps.
Incline DB Bench: 6 @ 55/60/65/70+2+2+2. First time I got at the extra reps in a while.
B.O.R. 6 @ 70/75/80/85+2+2+2
OHP: 6 @ 55/65/75/85+2+2+2
Skull Crushers: 6 @ 55/65/75+2+2+2. On swiss ball.
20 rep bench @ 115. Probably won't do this again since it's not a big compound movement and it was all tri's at the end. Not to mention the wrist pain.

bhodel112
10-04-2010, 12:51 AM
10/01/10

It's been two months on HCT-12 and I decided that I needed to retest my PR's and make sure I haven't dropped off too much. Remember, 2 months without back squats, flat or even barbell bench, or full or sumo deadlifts..

Squat: 275lb. Same as the comp, a little slow at the bottom(need to work on hams) exploded out though, thanks to the front squats.
Bench: 225. Not "easy" but I talked through the lockout so I was happy.
Deadlift: 330lb. Gym closed and I was a little tired anyways so I have to test this weekend.

bhodel112
10-04-2010, 10:52 PM
10/04/10

Chins: 6 @ bw+20/+25/+30/+35+2reps. On angled grips, pretty hard.
Flat DB Bench: 6 @ 60/65/70/75+2+2+2. Switched up to flat.
BB B.O.R. 6 @ 115/135/155+2+2+2. Going back to DB next time.
OHP: 6 @ 55/65/75/85+2+2+2
Dragon Flags: 3x7

bhodel112
10-07-2010, 12:01 AM
10/06/10
Front Squat: 6 @ 155/165/175/185+2+2+2reps
Stiff Leg DL's: 6 @ 135/155/175/195/205. Feeler sets so I know where to set the weight up at.
Calf Raises: 6 @ 11/12/13/14/15/16+2+2+2
Overhead Tri Extension: 6 @ 45/50/55+2+2+2
Hammer Curls: 6 @ 25/30/35/40+2+2+2

bhodel112
10-12-2010, 12:05 AM
10/11/10

Chins: 6 @ bw+20/+25/+30/+35+2+2+2 reps
Flat DB Bench: 6 @ 65/70/75/80+2. Heavy stuff.
B.O.R. 6 @ 70/75/80/85+2+2+2
OHP: 6 @ 55/65/75/85+2+2+2
Tri Extension: 45/50/55+2+2+2

bhodel112
10-13-2010, 11:59 PM
10/13/10

Front Squat: 6 @ 155/165/175/185+2+2+2reps
Stiff Leg DL's: 6 @ 175/185/195/205+2+2+2
Calf Raises: 6 @ 11/12/13/14/15/16+2+2+2
Weighted Leg Raises: 6 @ bw+10/+15/+20/+25+2+2+2
Hammer Curls: 6 @ 25/30/35/40+2+2+2

bhodel112
10-17-2010, 06:12 PM
10/15/10

Chins: 6 @ bw+15/+20/+25/+30/+35+2+2+2 reps
BB Bench: 8/5/8 @ 135/155/185. Bench Press Competition tester since prelims are this week.

Another Friday wasted. I was studying for exams all day and my main goal was to see if I could do 185 bench for 8.

bhodel112
10-18-2010, 10:51 PM
10/18/10

Chins: 6 @ bw+20/+25/+30/+35+2+2+2 reps
Flat DB Bench: 6 @ 65/70/75/80+2+2. Explanation below

Looks like I got tricep tendonitis in my left elbow. I had felt a sharp pain out of no where about a week ago while driving and didn't think much of it later. It came back today and hasn't left. I can extend the arm with minor pain but pulling it back in hurts a lot so I won't be doing any upper body lifts for a while. I may do deadlifts, as long as it doesn't hurt too much, but I shouldn't have a problem squatting. My main goal is to keep it healthy so I don't miss much more BJJ as that's the most important thing to me right now. Hopefully icing and resting it for a little will do the trick. I plan on seeing a trainer at school soon and get some professional advice. Today was a bad day.

bhodel112
11-08-2010, 06:39 PM
11/08/10

I've missed the past two weeks with exams on top of the tendonitis. I did lift a few times before that, only lowerbody exercises though. But the elbow's been feeling good so I got back on it on Friday for our bench competition at school. To qualify you had to press 125% bw for at least 8 reps. I got 185 for 8 and had a little more in the tank but my arm felt fine so I hit it hard today. I'm not doing HCT b.c. I feel it cause my tendonitis and was maybe just a little too intense. Until I figure out a routine I'm sticking to basics, all with sets of 8, hypertrophy being my goal.

Pullups: 3x8
BB Flat Bench: 8/8/10 @ 135/155/185. That's the most I've ever pressed 185 so that was good. I went for the extra 2 just to see what I could do. The last rep was barely locked out.
OHP: 8/7/8 @ 70/80/80. Forgot how high the rep range I wanted was so I might drop it to like 60/70/80 for next week.
Chins: 3x8. Explosive sets.
Skull Crushers: 3x8 @ 65/75/75
Decline Flys and Abs: 3x8 flys w/2x20lb DB while holding parallel to ground on highest decline angle. Killed my core.

bhodel112
11-15-2010, 10:52 PM
11/10/10

Pullups: 3x8
BB Incline Bench: 3x8 @ 135/145/155
Hammer Curls: 3x8 @ 25/30/35
Front Raises: 3x8 @ 55/65/75
Some core work

Hurt my knee Monday night at practice so no lower body work for now.

bhodel112
11-15-2010, 11:03 PM
11/15/10

Pullups: 3x8
Bench: 2x5 @ 135/155. 11 @ 185 PR.
Chinups: 3x8
OHP: 3x8 @ 60/70/80
Skull Crushers: 3x8 @ 55/65/75. On swiss ball.

Did a couple HIIT circuit workouts. Kicked the crap out of me.

bhodel112
11-22-2010, 06:19 PM
11/22/10

I was doing some complexes and HIIT stuff last week to lose some weight for a comp. Gonna have to get back on some kind of routine soon.

Chins: 3x8
Bench: 5 @ 135, 3x8 @ 160/185, 5 @ 195 PR
Gorillas: 3x8 (Alternating pullup/chin)
OHP: 3x8 @ 60/70/80
Australian Pullups: 3x8
Ab/ core work.

Light day, still having tendinitis issues in the left elbow and pain in the right knee so I still haven't squatted heavy.

bhodel112
01-20-2011, 03:41 PM
1/19/11(Yesterday)

First day back in a while, had tendonitis in both elbows (triceps). I was doing rehab in them for the past few weeks. Doing starting strength for a little until I get back in to form.

Squat: 3x5 @ 165
Bench: 3x5 @ 165
Deadlift: 3x5 @ 185

Everything felt heavy and I'm sore as heck 24hrs later

bhodel112
01-24-2011, 10:24 PM
1/21/11

Squat: 3x5 @ 165
Bench:3x5 @ 165. Was supposed to be OHP but I forgot.
Power Cleans: 3x5 @ 65

bhodel112
01-24-2011, 10:26 PM
1/24/11

Squat: 3x5 @ 175. A little tough on the last two reps.
Bench: 3x5 @ 170. Im not bouncing, but I am not controlling the negative as much as I'd like to yet.
DL: 3x5 @ 195

3x10 KB Swings @ 48lb
Misc. Plyo Pushups

bhodel112
01-26-2011, 10:53 PM
1/26/11

Did conditioning yesterday, going to go Tues/Thurs for conditioning/swimming(when warmer). Legs felt like jello before my lift.

Squat: 3x5 @ 195: Felt heavier than Monday, could be from conditioning yesterday.
OHP: 3x5 @ 55. First day on OHP so I'm taking it easy for now.
Power Cleans: 3x5 @ 70

bhodel112
01-29-2011, 04:46 PM
1/28/10

Squat: 3x5 @ 195. Completely confused my weights with DL and was still able to do 3x5. I will go back down to 185 for next week though.
Bench: 3x5 @ 170. Better form now.
DL: 3x5 @ 195

bhodel112
01-31-2011, 11:49 PM
Squat: 3x5 @ 185
OHP: 3x5 @ 60
Power Cleans: 3x5 @ 70. Was supposed to be 75 so that's what I'll do on Friday.

bhodel112
02-02-2011, 11:38 PM
2/02/11

Squat: 3x5 @ 185. Not bad except maybe the last rep. Form's coming back.
Bench: 3x5 @ 175. Heavy, will keep this weight for next week.
DL: 3x5 @ 205. Easy, good form

Did conditioning yesterday and will do more tomorrow

bhodel112
02-06-2011, 10:14 PM
2/04/11

Squat: 3x5 @ 185
OHP: 3x5 @ 60
Power Cleans: 3x5 @ 75

bhodel112
02-07-2011, 11:17 PM
2/07/11

Squat: 3x5 @ 195
Bench: 3x5 @ 175. Better today.
DL: 3x5 @ 215

bhodel112
02-13-2011, 10:07 PM
2/09/11

Squat: 3x5 @ 195
OHP: 3x5 @ 65
Power Cleans: 3x5 @ 75

bhodel112
02-13-2011, 10:08 PM
2/11/11

Squat: 3x5 @ 195
Bench: 3x5 @ 175. Felt heavy again
DL: 3x5 @ 215

bhodel112
02-19-2011, 05:06 PM
2/14/11

Squat: 3x5 @ 205
OHP: 3x5 @ 70
Power Cleans: 3x5 @ 85

bhodel112
02-19-2011, 05:10 PM
2/16/11

Squat: 3x5 @ 205
Bench: 3x5 @ 175
DL: 3x5 @ 225

bhodel112
02-19-2011, 05:11 PM
2/18/11

Squat: 3x5 @ 205
OHP: 3x5 @ 70
Power Cleans: 3x5 @ 85

bhodel112
02-27-2011, 05:11 PM
2/21/11

Squat: 3x5 @ 215
Bench: 3x5 @ 180
DL: 3x5 @ 225

bhodel112
02-27-2011, 05:13 PM
2/23/11

Squat: 3x5 @ 215
OHP: 3x5 @ 75
Power Cleans: 3x5 @ 90

bhodel112
02-27-2011, 05:14 PM
2/25/11

Competed in prelims for the strongman comp at Rutgers today

bhodel112
03-07-2011, 10:35 PM
2/28/11

Squat: 3x5 @ 215
Bench: 3x5 @ 180
DL: 3x5 @ 235

bhodel112
03-07-2011, 10:36 PM
3/02/11

Squat: 3x5 @ 215
OHP: 3x5 @ 80
Power Cleans: 3x5 @ 95

bhodel112
03-07-2011, 10:36 PM
3/04/11

Competed in finals for Stongman Comp

bhodel112
03-07-2011, 10:38 PM
3/07/11

Squat: 3x5 @ 225. Friend checked, said it looked great. Felt heavy as a mofo though.
Bench: 3x5 @ 180. Felt pretty good today. 185 Friday possibly.
DL: 3x5 @ 245. A little sloppy out of the hole on rep 1

bhodel112
03-09-2011, 10:36 PM
3/09/11

Squat: 3x5 @ 225
OHP: 3x5 @ 85
Power Cleans: 3x5 @ 100

bhodel112
03-16-2011, 03:15 PM
3/11/11

Squat: 3x5 @ 225
Bench: 3x5 @ 180
DL: 3x5 @ 245

bhodel112
03-27-2011, 10:15 PM
3/21/11

Want to try something new so I am trying complex training. Basically I am sticking to S.S. lifts and just super-setting them with plyo's.

Squat: 5x3 @ 230
Super-set w/: 10 box jumps(2.5 boxes)

Bench: 5x3 @ 190
Super-set w/: 10 plyo pushups alternating on one med ball

bhodel112
03-27-2011, 10:17 PM
3/23/11

Deadlift: 5x3 @ 275
Super-set w/: Jumping alternating lunge w/40lb DB

OHP: 5x3 @ 110
Super-set w/: Med ball clean and overhead throw w/25lb ball

bhodel112
04-03-2011, 11:39 PM
3/28/11

Squat: 5x3 @ 230
Super-set w/: 10 jump squats

Bench: 5x3 @ 190
Super-set w/: 10 clapping push-ups(killed my lats)

bhodel112
04-03-2011, 11:40 PM
3/30/11

Deadlift: 5x3 @ 275
Super-set w/: 10 box jumps(2.5 boxes)

OHP: 5x3 @ 110
Super-set w/: Med ball throw while lying on back(25lb)

bhodel112
04-03-2011, 11:42 PM
4/01/11

Squat: 5x3 @ 230
Super-set w/: 10 jumping split squats w/40lb DB

Power Cleans: 5x3 @ 115
Super-set w/: 10 Switch grip pullups

bhodel112
04-08-2011, 03:10 PM
4/04/11

Squat: 5x3 @ 235
Super-set w/: 10 box jumps(2.5 boxes)

Bench: 5x3 @ 190
Super-set w/: 10 double med ball pushups

bhodel112
04-08-2011, 03:12 PM
4/06/11

Deadlift: 5x3 @ 275
Super-set w/: 10 DB hang cleans w/35lb DB

OHP: 5x3 @ 105. 110 felt really heavy and bad form.
Super-set w/: 10 Med ball forward throw(25lb)

bhodel112
04-17-2011, 10:14 PM
4/11/11

Squat: 5x3 @ 243
Super-set w/: something I can't remember

Bench: 5x3 @ 190
Super-set w/: plyo pushups

bhodel112
04-17-2011, 10:21 PM
4/13/11

Deadlift: 5x3 @ 285
Super-set w/: burpees

OHP: 5x3 @ 105.
Super-set w/: modified handstand pushup(feet on swiss ball)

bhodel112
04-24-2011, 11:52 PM
4/18/11

Squat: 5x3 @ 243
Super-set w/: box jumps

Bench: 5x3 @ 195. Made the jump in weight but didn't have any trouble.
Super-set w/: plyo pushups

bhodel112
04-24-2011, 11:55 PM
4/20/11

Deadlift: 5x3 @ 295. 2nd week in a row with a 10lb jump so I may or may not go for 305 but it felt good.
Super-set w/: box jumps

OHP: 5x3 @ 105.
Super-set w/: handstand pushups

bhodel112
04-24-2011, 11:57 PM
4/22/11

Front Squat: 5x3 @ 175. Wanted to hit the quads more so Friday's will be FR squats. ATG, pretty heavy though.
Super-set w/: Step ups on bench w/ 35lb DB

Power Cleans: 5x3 @ 110 or 115
Super-set w/: Depth jumps off 2.5 boxes.

bhodel112
05-04-2011, 02:38 PM
4/25/11

Squat: 5x3 @ 243
Super-set w/: something

Bench: 5x3 @ 195
Super-set w/: plyo pushups

bhodel112
05-04-2011, 02:39 PM
4/27/11

Deadlift: 5x3 @ 305
Super-set w/: depth jumps

OHP: 5x3 @ 105
Super-set w/: handstand pushups

bhodel112
05-04-2011, 02:40 PM
4/29/11

Front Squat: 5x3 @ 175
Super-set w/: something

Power Cleans: 5x3 @ 110
Super-set w/: alternating pull up/chin up

bhodel112
05-04-2011, 02:47 PM
5/02/11

MAX test day. weighed 145.4lbs in the a.m. Did a few warm ups for each lift but I'm just posting the max's..

Squat: 285 PR. Definitely still had room in the tank for 290, maybe 295 but probably not.
Bench: 240 PR. Barely got it up. At one point I just about stalled and almost told the spotter to take it and he put his hands under the bar but said he didn't lift it at all, so I am really happy I got that up. I'm only 5lbs away from my goal which is 100lbs over body weight.
Deadlift: 388 PR. I'll admit it looked disgusting and is the reason my back is still tight 2 days later but I did get it up and lock it out. I know it shouldn't look that bad but I guess since I have good form at repping 315 it allows me to pick up that heavy ass weight. Also, this was regular not sumo so it was more than just a 10lb jump from my last PR last summer which was sumo.

bhodel112
07-20-2011, 12:11 AM
7/19/11

Been lifting twice a week for a little over a month now just to get back into a rhythm after the month of May off. Just started running interval sprints last week and I'm shooting to keep that up on 2 or 3 off days per week. Started a new routine I just threw together today. I wanted to keep my heavy lifts super-set with plyo's. But I'm adding in more assistance lifts in the hypertrophy rep range.

Squat: 3x3 @ 235. Super-set w/ 10 box jumps
Bench: 3x3 @ 195. Super-set w/ 10 clapping pushups
BB Lunge: 3x8 @ 135
DB Fly: 3x8 @ 2x30lb
FR Squat: 3x8 @ 135
CBL Pushdowns: 3x8 @ 47.5?

bhodel112
07-28-2011, 11:27 PM
7/21/11

Deadlift: 3x3 @ 300. Super-set w/ 10 single arm snatch @ 50lb DB
OHP: 3x3 @ 105. Super-set w/ 20 alternating press @ 20lb DB
Good Mornings: 3x8 @ 95
Weighted Pullups: 3x8 @ 10lb
DB Reverse Fly: 3x8 @ 25lb DB
Arnold Press: 3x8 @ 2x30lb

bhodel112
07-28-2011, 11:30 PM
7/26/11

Squat: 3x3 @ 240. Super-set w/ 45 mountain climbers
Bench: 3x3 @ 195/200/200. Super-set w/ 10 med ball pushups. Shooting for 205 next week.
BB Bulgarian Split Squat: 3x8 @ 135
BB Incline: 3x8 @ 135
Zerchers : 3x8 @ 135. Crushed my veins.
DB Fly: 3x8 @ 30

bhodel112
07-28-2011, 11:34 PM
7/28/11

Deadlift: 3x3 @ 305. Super-set w/ 10 Burpee Pullups
OHP: 3x3 @ 105. Super-set w/ 10 Alternating catch/crunch/throw on swiss ball @ 20lb med ball
Hack Squat: 3x8 @ 135
Weighted Pullups: 3x8 @ 15lb
BB Bent Over Row: 3x8 @ 135
CBL Cross Pulls: 3x8 @ 17.5 per side

bhodel112
08-12-2011, 10:44 AM
8/09/11

I've continued with the new routine but forgot to post last week.

Squat: 3x3 @ 245
Bench: 3x3 @ 205. Super-set with med ball pushups. 2nd week at 205, feels pretty good.
Front Squat: 3x8 @ 135
Skull Crushers: 3x8 @ 65
Leg Press: 3x8 @ 4 Plates
Flys: 3x8 @ 30lb DB

bhodel112
08-12-2011, 10:47 AM
8/11/11

Deadlift: 3x3 @ 315. Super-set w/ DB snatches @ 45lb DB
OHP: 3x3 @ 110. Super-set w/ Depth Pushups
Back Extensions: 3x8 @ 35
Arnolds: 3x8 @ 35lb DB
Chinups w/ static hold

bhodel112
09-30-2011, 05:27 PM
9/30/11

Haven't posted in a lonnnnnnngggg time but here's the update. I've been sticking to my home-grown routine as stated above. Now on the Nitrean+ and Results program the guys at At Large said to use. Even though I've only been lifting 2 times a week I have seen a ton of progression. The way my classes and work are set up I can only lift on tuesday and thursday and have no time for conditioning on off days. It's something I have to figure out, but my strength has really improved. I have set 3x3 PR's almost every 2 weeks in something. This week was all new PR's in the big 3 and OHP and I can't wait till I do a max test day. Oh, and bodyweight is still only 148.

Squat: PR3x3 @ 260
Deadlift: PR 3x3 @ 335
Bench: PR 3x3 @ 220
OHP: PR 3x3 @ 115

I think I'm really close to what used to be my long term goals which were 300 squat, 400 deadlift and a 250 bench. I got close on my last max day in May (285(easy), 385, and 240(hard)). So idk when I am going to test but I might just wait until winter break because I am just so happy right now. I never thought I could do more than 205 or 210 for two reps on bench and I am throwing up what was a max 1.5 years ago for 9 reps. And my squats are still well below 90 degrees at 260 so Im stoked. I've been lazy with the posts so I'll prob just post when I have more news.

bhodel112
10-19-2011, 12:44 PM
10/18/11

Finally hit my Long Term goals yesterday. These were 2/3 of the goals I had when I started S.S. and really lifting properly a little over 2 years ago. Back then my max's were probably around 185/150/165 for S/B/DL at about 130lbs. Yesterday I got 301.4lbs for squat well below 90 and pretty quick which was a little surprising. I came really close to stalling after coming out of the hole but I got through it, I guess my quads are a little behind. I also got 250lbs on bench. It was a little slow and def close to stalling but I got it up. So 301.4lbs PR Squat and 250lbs PR Bench at only 145.8lbs. Next is to try to pull a 400lb DL, but I am not gonna be upset if I can't simply because I had such a great day on squat and bench.

I am switching up my routine for the next couple weeks for a bench press competition at school. We have to do max reps at 125% of body weight. I can do 13 reps at 185 right now and if I can increase that by 1 or 2 I have a shot at winning based on the results of last year. Then I'll be looking to run a more explosive routine for MMA training as I am considering taking a fight next summer/fall.

bhodel112
11-28-2011, 09:13 PM
11/28/11

I ended up with 3rd place in the Rutgers Bench Press Competition. I weighed in at 149lbs so about 146 bodyweight. I put up 16 reps of 185lbs. I'm really happy about it, first to third were all separated by one rep. I had really clean form, IMO better than just about everybody else.

Going to try to mix it up at least until school ends/next semester. I want to drop my body fat and I don't really see myself getting a whole lot stronger so as long as I don't lose too much strength I'll be happy. I'm going to be focusing a lot more on conditioning and explosiveness. I'll still s/b/dl but prob more in a 3x8 range than the 3x3 I was doing before..

bhodel112
02-13-2012, 10:41 PM
2/13/12

First really solid workout since last semester. Winter break and some back pain was holding me back.

Squat: 3x8 @ 230
Bench: 3x8 @ 185
Bulgarian Split Squats: 3x8 @ 2x55lb DB
Close Grip Bench: 3x8 @ 135
BB Reverse Lunges: 3x10 @ 135
Incline Bench: 8/8/6 @ 135. Failed on last set because my front delts were shot.
Assorted Curls