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H_M
12-28-2009, 09:52 PM
Fortified Iron is pretty dead. Found this place and saw that there are lots of people on here that know their stuff. hopefully some of them will chime in and help me out when my lifting sucks.

i'm 23, weigh around 195bs, and lift in a "hardcore" commercial gym. when i get a chance to, i head home and lift in my garage.

my best raw lifts right now are:
365lbs low box squat
275lbs benchpress
475lbs deadlift

i haven't been in gear in 3/4 of a year. my lifts then, when i weighed 175lbs, were:
611lbs squat
395lbs benchpress
556lbs deadlift

my best meet total is 1510 in the 181lbs weight class.

H_M
12-28-2009, 09:54 PM
december 28, 2009


squats (low box):
45x5
135x5
185x5
225x5
275x5
310x5

get in to ace x 0

deadlifts (3 board):
225x1
315x1
405x1
495x2x0


i wanted to get in the ace and deadlift today but the thing is so damn tight now. it's just the last inch. i don't have the money to buy a new suit and i don't want to alter the suit because it's still in good condition. pretty much stuck between a rock and a hard place. i might have to lift in single ply briefs at nationals.

deadlifts felt like ****. spending an hour trying to get into the suit took a lot of energy. my best is 545 and i couldn't budge 495. going to switch to squatting wider and pulling sumo for the next four month to bring my hip strength back up.

just measured myself.
legs: 25" <-- up 2.5" since june
hips: 42" <-- up 3" since june

according to the sizing chart i should be wearing a size 50 suit. no wonder the damn thing doesn't fit, lol.

H_M
12-28-2009, 09:55 PM
december 28, 2009 (again)


squats (low box):
45x5
75x5
135x5
185x3x5

deadlifts (sumo):
135x5
165x5
185x5
215x5


went back down to saint john and pumped up with sam. just to get my form down. deadlifts felt ******ed easy. no idea why. sam deadlifted 215x5 without a belt. a 20lb pr for him

H_M
12-29-2009, 12:51 PM
december 29, 2009


deadlifts:
135x5
225x5
315x1 (viking)
405x1
495x1
545x2x0 (straps)

abs
goodmornings


haven't pulled sumo since september and wanted to work on my form. normally i don't do two lower body workouts in a row but i won't be doing any lifting until monday, which is plenty of time to recover. 495 was a 40lb pr.

thought i had 545 in me but no dice. first time my left side rolled because of the uneven floor. second time i spent too much time wrapping the wrist straps and the suit straps slid out of place. had no energy left after that. i think that if bring my hip strength up and tighten the suit straps up, i can get it in a couple of months. my deadlift has been moving nicely and what i have to do now is to dial my form back in.

the bars were extra greasy today and i couldn't hold on to anything.

H_M
01-04-2010, 03:06 PM
january 4, 2009


squats (low box):
45x5
135x5
185x5
225x5
275x5
315x5

rack pulls (sumo, pin 2):
45x5 (blues)
135x5
225x5
275x5
315x5
365x5

abs
45* hyper/ roman chair thing


squats felt good. my best raw free squat ever has been 315x3 so i'm pretty happy with the big pr tonight. sumo rack pulls felt terrible but that's expected. i'm going to bring my hip strength back up.

sam squatted 165x4. a huge pr for him considering he did 155x1 when he started a few months ago. he also deadlifted 225x5. another 10lb pr for him with a good 10lbs left in the tank.

Coke
01-05-2010, 06:09 AM
Good luck with your goals, main lifts are solid.

H_M
01-05-2010, 03:29 PM
thanks coco, they're slowly moving along


january 5, 2009


rotators

benchpress:
45x10
135x5
175x5
205x3
230x3 (had a few reps left but shut it down, estimated max = 250, lol)

4 board
225x5 (doubled purples)
245x5
265x5
285x5

ghetto barbell t-bar row
shoulders
h-rolls

pull up contest x 5


benchpress was feeling sluggish tonight. 230x6 is my best but i worked up to only 3 reps. used a different bench that was really low and my form was feeling way off. had a few reps left but didn't want to risk hurting anything. next week will be better.

H_M
01-07-2010, 03:54 PM
january 7, 2010


squats:
45x2x5
135x5
225x3 (ace)
315x3
365x3
405x3
435x3

goodmornings off pins:
135x5
185x5
225x5
275x5

abs
45* hyper/ roman chair thing


drove to ginny phillip's house last night and she took the legs on my ace out. it fits again, which is awesome because it thought that i'd have to get a whole new suit. saw a bunch of suits & shirts that she was working on and they looked crazy. her suits made my ace look like a z-suit by comparison.

came down with a cold yesterday too. headache, stuffed up, burning nose, and soar throat. feels like bleh.

we went into the gym today and couldn't find our box. looked all around and asked the owner. turns out the personal trainer chick quit and took her stuff (we used the plyo step up things). i'm going to build another box over the weekend. bigger, badder.

i was going to free squat in my ace anyways but sam usually box squats to work his form. i lent him my worn out 46 viking and he free squatted too. the suit was way too big him. he could fit comfortably into a 42. i worked up to 435x3 in bottoms/ no belt while sam worked up to an easy 225x1 in bottoms. i'm pretty happy for him and we set some goals for may. his goals are: 275/185/315.

it was my first time back in a suit since last year and my form was shaky all over. i hit depth with 365 and will continue to squat in gear over the next four month while leading up to the meet. i need to spend my time getting everything dialed in again. should be fun.

Coke
01-07-2010, 05:27 PM
Nice job for both days man.

H_M
01-08-2010, 01:25 PM
thanks


january 8, 2009


shrugs
dumbbell jm presses
krock rows
gunz
rotators
shoulders
reverse pec deck

H_M
01-11-2010, 03:55 PM
january 11, 2009


squats (med box):
45x2x10
135x5
185x5
225x5
275x5
320x5

deadlifts:
135x5
225x5
315x1 (viking)
405x1
455x1
505x0 (straps up, grip slipped)
505x1

abs
45* hyper/ roman chair thing


this cold is killing me. i can't fall asleep at night because i'm coughing so much and i have no appetite. i'm pretty doped out on cough syrup, tylenol, and ibuprofen.

i did build a new box on the weekend. it's 14.5" high. that's 3/4" below parallel for me but 1/2" higher than the other box. so, i'm calling it a medium box.

the 1/2" made no difference and all squats felt hard tonight but 320 was the most i've ever squatted for reps. deadlifts were a 10lb pr too. i missed the first one because my grip slipped on the greasy gym bars (no chalk allowed).

sam pulled 300lbs tonight. a 55lb pr. he's been making crazy progress.

bunch of new years guys in the gym tonight. all chest & arms. there was a guy curling in the power rack when we came and there was another guy curling in the power rack as soon as we left.

H_M
01-12-2010, 03:37 PM
january 10, 2009


rotators

benchpress:
45x2x10
135x5
175x5
215x8 (had no reps left, estimated max = 266, bleh)

3 board:
225x5
245x5
265x5

kroc rows:
80x10
100x10
120x15

shoulders
rotators


still feel terrible. benching was bad.

Coke
01-13-2010, 06:37 AM
Props just for even getting the sessions in while fighting the flu that way dude.

H_M
01-13-2010, 04:02 PM
thanks. i felt a bit better today. i got some of my appetite back too. first time i've eaten since saturday.

H_M
01-14-2010, 05:08 PM
january 14, 2010


squats:
45x10
135x5
225x3 (ace)
315x3
365x1
405x1
455x3

goodmornings:
135x2x5
225x2x5
245x2x5

abs
45* hyper/ roman chair thing


sam hit the big old three plate squat tonight. he's worked his ass off since he started lifting three months ago and this was a huge pr for him. both of us have tons of form work to do in the next few months.

video from tonight: http://www.youtube.com/watch?v=omjRi7MOGaY

byronsru24
01-14-2010, 05:59 PM
Its about time you found your way over here dillhole

H_M
01-14-2010, 08:16 PM
i see your tubby bunghole hasn't changed. are you still working with shelby? i thought he'd have you posing in a banana hammock by now. and trust me, i was on sam's ass about his form the entire time. he's dubbed me the form nazi.

i put him in the briefs cause i wanted to take him off the box for a little bit and wanted him to have some fun too. if he commits to the meet then we'll be working 100% on perfecting his form in the briefs.

byronsru24
01-14-2010, 08:46 PM
I hit my goal weight and stopped working w/ Shelby awhile ago. Kept most of the weight off too....I'm anywhere from 245-250 depending on if I actually drink water while I'm at work lol. Other then that, same ol same ol.

If he's only been training for 3mos, thats not that bad at all. Its probably good you got a training partner w/ ya for once...I'm still training solo

H_M
01-18-2010, 03:25 PM
yea, it's cool having someone to train with again. it's probably been 3 years since i've trained with someone full time. i'm trying to teach him all the stuff that i've had to learn myself so he doesn't make the same mistakes that i made. he's pretty sharp and is picking up everything that i'm showing him. it's showing in his lifts too and he hit some big PRs tonight.


january 18, 2010


lats cause some dinkle dork was curling in the power rack AGAIN!!!!

squats (med box):
45x2x5
135x5
185x5
225x5
275x5
325x5

rack pulls (pin 2):
45x5 (greens)
135x5
225x5
315x5
365x5

abs
45* hyper/ roman chair thing


didn't lift on friday. took the day off and spent most of the weekend in bed. it didn't help much. squats felt very hard today and deadlifts were super hard. i'm over training but going to stick to my plan and finishing this week. then i'm taking next week off. body weight is still way down but i think that it'll come back up in th enext two weeks.

H_M
01-19-2010, 02:53 PM
january 19, 2010


rotators
shoulders
lats

benchpress:
45x10
135x5
185x5
205x3
225x3 (my best is 6/7 reps, lol)

4 board
225x5
245x5
275x5

lats


terrible workout. had no energy. could have had a pr on 4 board but didn't want to risk anything because i had to use the crappy bench again and sam got called into work. greasy pad + super high hooks + no spotter = trouble. not gonna risk that. i forgot how heavier work effects my cns, lol.

i'll write out my meet prep during my week off and start that when i come back. i'm all excited to get back into training in gear and can't wait to start lifting some heavier weights again.

byronsru24
01-19-2010, 08:31 PM
Sounds like my squat workout from the other day. I had 0 energy too. Get some damn sleep and eat more

H_M
01-21-2010, 03:30 PM
ate lots of junk food today. feels good man.


january, 21, 2010


squats:
45x2x5
135x5
225x3 (ace)
315x3
365x1
405x1
475x3
495x3 (reverse greens)

goodmornings:
135x2x5
185x2x5
225x5

abs
45* hyper/ roman chair thing


still felt weak tonight but not as weak as on monday or tuesday. i've never been strong with a narrow stance but tonight felt half descent. concentrated hard on form and pushing my knees out. reverse band squats felt very good and i can see how some people use them for form work. it's really funny how the entire gym stops when someone's lifting four plates.

worked in with some guy tonight. i've seen him a few times before and he's kinda stubborn and a know it all. he's your typical fat/ flubbery guy that has no plan in the gym. he wanted to do some box squats so i showed him how and then helped him tons and tons with his form. his monster 315x10 free squat went down to a hard 205x5 box squat. i invited him to train with us for a few months but something tells me that he won't take me up on the offer.

H_M
01-31-2010, 02:08 PM
january 31, 2010


squats (med box):
45x2x10
135x5
185x1
225x1
275x1
315x1
375x1

deadlifts:
135x5
225x3
315x1 (viking)
405x1
515x0
315x2x1 (take off suit)

abs
45* hyper/ roman chair thing


kind of a bitter sweet workout. squatted a 10lbs raw pr but then i blew my training suit on the last deadlift. i'll have to suck it up and start pulling in my ace now. i just hope that my grip will hold on to those greasy el-cheapo gym bars.

H_M
01-31-2010, 02:24 PM
and here's a video
Plz9JxsnhH4

H_M
02-02-2010, 01:50 PM
february 2, 2010


rotators

benchpress:
45x2x10
135x10

4 board
185x5
225x5
245x5
275x5
295x4 <-- could've had one more rep

dd, to chest
275x2x3
315x3 <-- touched

shrugs
triceps
chuck v rows
girly lat machine
shoulders
facepulls


came into the gym wanting to touch light weight. sam had to work so i had to lift off to myself. i forgot how sucky benching in a shirt without a lift off is. form was shaky and i've got a lot of work to do but the shirted sets felt alright. first time in the shirt in a long time. looking forwards to next week's bench day.

H_M
02-04-2010, 04:06 PM
february 4, 2010


squats:
45x10
135x5
225x3 (ace)
315x3
405x1
455x1
495x3
545x2 (reverse blues)

seated goodmornings:
45x5
135x5
185x5
225x5

abs
45* hyper/ roman chair thing


really good squats tonight. my previous best was 495x1 with super tight ace briefs and i tripled that in my old ace bottoms tonight. the last two sets really fried me and i eased off a bit on assistance.

H_M
02-07-2010, 04:48 PM
february 7, 2010


squats (med box):
45x10 (rev purples)
135x5
185x5
225x5
255x5
275x5
295x5

rack pulls (pin 2):
45x5 (blues)
135x5
185x5
225x5
275x5
315x5
365x5 (straps)

abs
45* hyper/ roman chair thing


good workout. decided to change up the raw work a bit. rack pulls were very hard but they felt good.

H_M
02-09-2010, 03:15 PM
february 9, 2010


rotators

benchpress:
45x10
135x5
185x5
225x5 (reverse greens)
245x5
265x5
285x5

dd on, straight weight
275x3 <--touched
315x3 <--touched
335x3 <--touched

rows:
135x5
185x5
205x5
225x5
185x2x5

rotators


good workout. i was very surprised how easy 335 came up. all the little tricep work looks like it's paying off.

H_M
02-11-2010, 03:56 PM
february 11, 2010


squats:
45x10
135x5
225x3 (ace)
315x3
405x1
455x1
525x1
565x2 (reverse blues)

seated goodmornings:
45x5
135x5
185x5
225x5

abs
45* hyper/ roman chair thing


my wraps from ross came today. i wasn't home and the post man left me a note. i'll pick them up on monday.

squatted a 30lb pr tonight and had a bit left. i'd like to work my way up to 605lbs in bottoms + wraps in the next few months. that's my goal. 565 was the most i've ever walked out.

H_M
02-14-2010, 02:54 PM
february 14, 2010


squats (med box):
45x10
135x5
185x5
225x5
275x8

played around with wraps
225x1
275x1


i have a fist size bruise on my tailbone and it's making moving around very painful. i knew that i was going to slack off on the rest of the workout so i called it quits. hopefully it'll be better by tuesday. 275x8 was a pr.

H_M
02-16-2010, 04:02 PM
february 16, 2010


rotators

benchpress:
45x10
135x5
185x5

3 board
205x5
225x5
245x5
265x5

dd, to chest
275x3
315x3 <--touched
350x3 <--touched

kroc rows
80x10
100x10
120x15

rotators


good workout tonight. had to cut it short because i had to go. felt like i could have easily benched a pr triple tonight.

byronsru24
02-16-2010, 04:54 PM
Looks like training is comming along nicely man. Keep after it

H_M
02-16-2010, 05:45 PM
thanks brian. everything's feeling pretty good

H_M
02-18-2010, 03:20 PM
february 18, 2010


squats:
45x10
135x5
225x3 (ace)
315x1
405x1
495x1
545x1

played around with knee wraps
405x2x1

abs
45* hyper/ roman chair thing


another good workout. lifting three days a week is really helping me recover much quicker with the heaier weights. next week is a planned deload week and then i'm going to start working up with wraps. the walked out 545 in ace bottoms is a big pr for me. my previous best was 545 in ace bottoms, briefs, and in a monolift.

going to put on another 5lbs of body weight in the next couple of months too. i hope that'll help a bit more.

nice way to end the first training cycle

H_M
02-21-2010, 05:10 PM
february 21, 2010


squats (med box):
45x10
135x5
155x5
175x5
195x5

deadlifts:
135x5
225x5
275x5
275x4x1

abs
45* hyper/ roman chair thing


sundays afternoons are never busy at the gym. it's a pretty slack time. the owner was eating tim hortons and watching hockey when i came in. it's nice not having to wait for a squat rack curler to finish.

i took it easy and concentrated on my squat form. deadlifts felt awkward but that's because i haven't pulled raw sumo in forever. i'll play around with both forms and whichever one is stronger will be the one that i'll use at the meet.

video form today: http://www.youtube.com/watch?v=5wgQkc06B0A

H_M
02-23-2010, 02:28 PM
february 23, 2010


rotators
shoulders
lats
h-rolls
reverse pec deck


quick workout to get the blood flowing

H_M
02-24-2010, 05:04 PM
february 24, 2010


deadlifts:
135x5
225x5
315x1 (ace)
405x1 <--sucked
405x0 <--lost my balance
405x3x1
455x1
515x0 <grip slipped
515x1 (straps)
405x3x1


so-so workout tonight. started off pulling conventional but that turned to a big load of poo when i put some gear on. 405 conventional was a grinder and my form was terrible. after that i switched to sumo and things went a little better. i missed 515 the first time when my left hand slipped. it's really frustrating when i have to use straps for weight that i know i can easily hold on to on a descent bar. these slippery bars are driving me nuts. i played around with some knee wraps after.

while we were lifting some huge doucher came over in the middle of our workout and took our plates. we were in the middle of doing a set when he came over and stole two plates. i didn't hear what he said because i was just stunned at his douchebaggery. this is the same guy that asked me for advice about squatting a month ago. but that's not all...

after he took our plates, he loads up the power rack behind us with 135lbs and wrapped the pussy pillow around the bar. then he let off some wise ass comment about how he doesn't care what we tell him and he's using the pad (this guy asked for our advice!!!). the guy probably cranked out 5 of the ugliest sets ever and went around pretending to be training with us (this pissed me off even more). then the turd doesn't even clean up his two plates.

two more months. then i can bring some of my stuff down.

my so-so deadlifting: http://www.youtube.com/watch?v=8sVixnqLR4U
noodles 2's crappy deadlifting: http://www.youtube.com/watch?v=an905EBKdxg

the super douche bag "squatting": http://www.youtube.com/watch?v=MnUdK7XhwWA

H_M
02-28-2010, 05:20 PM
february 28, 2010


rotators
shoulders

benchpress:
135x2x5
185x5

4 board
225x5
245x5
275x5

dd on, to chest
315x3
370x3

deadlifts:
135x3x1
225x1
315x1
405x1
455x1

triceps
shoulders


5lb shirted pr and a 5lb raw sumo pr tonight. i didn't want to pull tomorrow so i did it today. went to the mount A gym cause the amherst guys have been banned from every gym in town because of "lifting too heavy" and "looking too intimidating." the new gym it pretty old school. it was like a flashback to the 1970's. bumper plates, 3 squat racks, deadlift platform, good bars. i liked it.

H_M
03-01-2010, 07:55 AM
march 1, 2010


squats:
45x10
135x5
185x1
225x1
275x1
315x1
385x0

ssb goodmornings:
45x5
95x5
135x5
185x5

abs
45* hypers


i guess deadlifting yesterday wore me out more than i thought.

H_M
03-07-2010, 03:44 PM
march 7, 2010


squats:
45x3x5
135x5
185x5
225x5 (rev greens)
245x5
265x5
285x5
315x5

deadlifts:
135x5
185x5
225x5
275x5
315x5

abs
45* hyper/ roman chair thing


i took it easy today. i haven't been feeling like lifting at all lately. deadlifts were sumo to start building my hip strength back up. lifted with a new guy tonight. he's been lifting for 1.5 years and just got into powerlifting but sure doesn't look like it. i hope he sticks around because he's got some good potential and i think that he'll get pretty strong once he puts on some size and we work on his form.

...and it looks like someone's been playing with my stuff when i'm not around.
http://img411.imageshack.us/img411/2902/img7157d.jpg

H_M
03-09-2010, 03:13 PM
march 9, 2010


rotators

benchpress:
45x10
135x10
185x5
225x5 (rev greens)
245x5
265x5
285x5
305x5

kroc rows:
80x10
100x10
120x21

shrugs:
65x10
75x10
85x15

side delts
rotators
little bit of h-rolls


awesome workout. didn't feel like shirting up today and no training partners showed up so i went raaawwwwww. benchpress was a 4 rep pr (best before was 305x1), kroc rows were a 1 rep pr. was so fatigued by the end that i could barely hold up my arms. felt like i really accomplished something. feels great.

H_M
03-11-2010, 04:34 PM
march 11, 2010


squats:
45x5
135x5
225x3 (ace)
315x3
405x1 (wraps)
455x1
495x1 (straps up)
545x1


i got out of school and my car wouldn't start. the battery was dead and i didn't have any booster cables. i had to replace the battery sooner or later so i bought a new one. the thing cost me $125. i almost died.

i was 30mins late getting to the gym and i just missed sam. i was going to skip the workout because i had to get the battery for my car or it would be towed off the school parking lot by 10pm and i'd have to pay a huge fine. on the way to get the new battery i ran into sam, who gave me a ride, and we went back to the gym and got our workout in.

i want to be well prepared for the meet and started training in full meet gear today. suit, wraps, and a belt. i wanted to work up to 565 in full gear and everything was going super duper until i put the straps up. my setup is the best it's ever been but still the greasy gym bar almost slipped off my back. the weights just rocketed up but i played it safe because i had no control over the bar. i almost lost it on 545 and had to go back down to set the bar on the safeties because it was going to slip right off if i would have tried to walk it back in. that's when i got really frustrated and called it quits.

545 was so easy. i could have tripled it without batting an eyelash. my form was right on and my depth was great.

next week i want to work up to my opener (~565) and maybe do 585 if everything feels right.

H_M
03-14-2010, 03:49 PM
march 14, 2010


squats (med box):
45x10
135x5
185x5
225x5
275x1
315x1
345x1
365x1 (rev greens)
385x1
405x1

deadlifts:
135x5 (greens)
185x5
225x5
275x5
315x5
365x0
365x1


abs
45* hyper/ roman chair thing


grip slipped on the first set of 365. pulled second set easily.

H_M
03-16-2010, 04:29 PM
march 16, 2010


rotators

benchpress:
45x10
135x5
185x5

dd on
225x1 <--touched
275x1
315x1
365x1

4 board, dd off
185x5
225x5
245x5

shrugs:
135x10
185x5
225x5
275x5
315x5,3,2 <-- grip slipped everytime
275x10
225x10

h-rolls


today i was very weak but i still wanted to work up to my opener. working up, 185x5 felt like a ton and moved very slowly. i slipped into my shirt in two seconds and touched 225 very easily. not a good sign. by the time i got to 365 it felt like a ton and went up very slowly. i wanted to go to 400+ with reverse bands but it would have been useless and frustrating.

i don't think that anything really went wrong today. i've just been in and out of meetings with my father's new business, its crunch time at school right now, and i've barely been eating. so i'm chalking today up to that. i'll shovel some food into me and hit my squat opener on thursday. we might even have a third person training with us that day. that'll be cool.

and an old stale milk jug tipped over in my car's trunk and spilled all over the place, lol. all over my stuff and bands. made for a stinky clean up.

H_M
03-18-2010, 03:47 PM
march 18, 2010


squats:
45x10
135x5
185x5
225x3
315x3 (ace)
405x1
455x1
495x0 (straps up)
495x1 (straps down)

goodmornings off pins:
135x5
185x5
225x5
275x5

abs


today's workout was kinda meh! two guys turned into zero guys and i had no training partners or spotter. i didn't feel comfortable walking out 495 with the straps up. i took one step and decided that "this isn't worth getting hurt over." form was really wonky too. my knees were coming in all over the place, which hasn't happened in months. i don't feel over trained but i didn't really take a week off last time.

depth looks iffy. they felt parallel but the camera doesn't lie. the last rep looked the best for depth: http://www.youtube.com/watch?v=sOSz1VvwTpY

H_M
03-21-2010, 05:29 PM
march 21, 2010


squats (med box):
45x10
135x5
185x5
225x5
275x1
315x1
355x1
385x1 (rev greens)
415x1

deadlifts:
135x5
185x5
225x5
275x5
325x5
335x5

abs
45* hyper/ roman chair thing


sam & stuart are pretty even in strength. i hope they'll feed off each other some. sam hit a 10lb squat pr & a 5lb deadlift pr. stuart hit a 30lb squat pr and worked his deadlift form because it really sucks. 415 with reverse greens was a pr for me and i've got a lot of work to do on my deadlift form.

some stuff from tonight: http://www.youtube.com/watch?v=FXLZQcYOywc

H_M
03-23-2010, 03:53 PM
march 23, 2010


benchpress:
45x10
95x10
135x10
155x10
175x5
195x5

shrugs:
65x10
75x10
85x10
90x2x10
90x20

triceps
shoulders


felt pretty good today and got a nice little pump. sam hit a 10lb pr too.

H_M
03-25-2010, 06:29 PM
march 25, 2010


squats:
45x2x10
135x5
185x5
225x3 (ace bottoms)
315x1
405x1
455x1 (wraps)
505x0
505x1

goodmornings off pins:
135x5
185x5
225x5
275x5
315x1

abs
45* hyper/ roman chair thing


felt pretty good tonight and weights felt easy. i hit the rack on the first set of 505 and jammed my hand. then i took it again cause i didn't want to end on a crappy squat. depth felt good and the weight went up fast but, from looking at the videos, it looks like i'm loosing my tightness in the hole and that is what's causing my knees to come in some. i'm really going to focus on staying tight in the hole all the time form now on.

sam squatted 325x1 for a 10lb pr. his form is a little bit better but it was still wonky so he did some doubles after and worked on his form. after 5 months the little guy's already squatting well over twice his bodyweight.

goodmornings were done off a high pins and we finished with some light hypers and heavy abs



warning: rant time

half way through our warmups the plate stealing gym douche came over and wanted to work in and wanted us to critique his form. sam & i are so sick and tired of him. i don't mind helping anyone that wants to learn but this guy really grinds my gears. i don't know how many time he's asked me for squat form help and i don't know how many times i've tried helping him but it's like talking to a brick wall. in one ear and out the other. he just goes back to squatting with the exact same ****ty form during his next set. box squats? no way! he's too advanced to do box squats.

he was all proud of his form today and asked me how much his form is improving. i straight up told him that it looks like ****. i said that this was the last time that i was going to help him and we let him work in with us for one last time. this was a big mistake. he didn't help out. just went wandering around when we were loading/ unloading/ cleaning up. when it was his turn to squat he was off doing curls somewhere and when he came back he was all angry that we skipped him. at the end i told him for one final time exactly what he needed to do to fix his squat form and i showed how to squat properly.

he'll never get it and we're all sick and tired of him.

/rant

video from today: http://www.youtube.com/watch?v=VNvipbVomM8

H_M
03-28-2010, 09:09 PM
march 28, 2010


squats:
45x10
135x5
185x5
225x5
275x1
315x1
365x1

deadlifts (off dumbells --> same height as 3 board):
135x5
225x5 (ace bottoms)
315x5
405x1
495x1
555x1 (straps)
585x1
605x1

abs


had a good workout tonight. i had a ton of power left after 495 but knew that my grip wouldn't hold so i used straps. it would have been a 60lbs pr without straps but what are ya gonna do? i still had some in the tank after.

video of tonight's deadlifting: http://www.youtube.com/watch?v=ZXe0aW_e3Uo

H_M
03-30-2010, 02:56 PM
march 30, 2010


rotators

benchpress:
45x2x10
135x5
155x5

1 board
175x5
195x5
205x5
235x5

triceps
shrugs
shoulders


wanted to do floor presses today but someone was hogging the only power rack. 1 board work turned out pretty well. left some in the tank too.

H_M
04-01-2010, 03:59 PM
april 1, 2010


squats:
45x2x10
135x5
185x5
225x1
275x1 (ace bottoms)
315x1
365x1
405x1
455x1
505x3 (wraps)

goodmornings off pins:
45x5
135x5
185x5
225x5

abs
45* hyper/ roman chair thing


my lower back was jacked up before i started squatting and it got tighter as i got on with my workout but squats felt really good today. the last triple was a very easy 10lbs pr. i probably had 20lbs - 30lbs left in the tank. concentrated on staying tighter and keeping my knees out. good mornings were done off low pins with a close stance. gm's and hypers really fried my back after.

the gym's closed on sunday/ monday so i'll go back home for a workout. it'll be nice to get back to a real gym.

byronsru24
04-01-2010, 08:08 PM
april 1, 2010


squats:
45x2x10
135x5
185x5
225x1
275x1 (ace bottoms)
315x1
365x1
405x1
455x1
505x3 (wraps)

goodmornings off pins:
45x5
135x5
185x5
225x5

abs
45* hyper/ roman chair thing


my lower back was jacked up before i started squatting and it got tighter as i got on with my workout but squats felt really good today. the last triple was a very easy 10lbs pr. i probably had 20lbs - 30lbs left in the tank. concentrated on staying tighter and keeping my knees out. good mornings were done off low pins with a close stance. gm's and hypers really fried my back after.

the gym's closed on sunday/ monday so i'll go back home for a workout. it'll be nice to get back to a real gym.


Trainings looking good man. Whens your next meet?

H_M
04-01-2010, 09:21 PM
thanks brian. my next meet's on may 8th/ 9th

H_M
04-05-2010, 01:52 PM
april 5, 2010


squats (med box):
45x5
135x5
185x1
225x1
275x1
315x1
350x1
385x1

deadlifts:
135x1
225x1
315x1
405x2x0


10lb squat pr but deadlifts were int he crapper after.

H_M
04-06-2010, 03:22 PM
april 6, 2010


rotators

floor press:
45x10
135x10
155x5
175x5
195x5
215x1
235x1
255x1
275x0
225x3
235x3
245x1
255x1

kroc rows
shoulders
shrugs


not the best day. i almost had a nice pr but just ran out of gas. i'll get it next time. the good news is that my strength has not gone down with the weight loss. the bad news is that it hasn't gone up either. did some extra floor pressing after to get some more work in. got a huge pump on accessory work.

H_M
04-08-2010, 04:26 PM
april 8, 2010


squats:
45x10
135x5
225x3 (ace bottoms)
315x1
405x1
455x1
515x1 (wraps)
565x1

deadlifts:
135x5
185x5
225x1
275x1
315x1
365x1
405x1
455x1


squatted a 20lb pr tonight with a bit left in the tank. my form was really bad because i came out of the hole fast but lost the weight forwards and my lower back rounded a bit. i had to muscle it back into the groove then then had no problem finishing it. i didn't want to deadlift on sunday so i did some today. played around with my form and worked up to a possible opener.

sam was back int he gym today. he's been sick for an entire week and been throwing up. deadlifted a 10lb pr too the little ****. 315lbs for him.

H_M
04-11-2010, 04:40 PM
april 11, 2010


squats (med box):
45x2x10
135x5
155x5
175x5
195x5
215x2
245x2
265x2

deadlifts:
135x4
155x4
175x4
195x4

abs
45* hyper/ roman chair thing


took it really easy tonight. squats felt fast and easy and deadlifts were for form work. stuart added a magic quarter to his squat for a 20lb pr.

H_M
04-13-2010, 05:37 PM
april 13, 2010


rotators

floorpress:
45x10
135x5
185x5
205x5
225x5
235x5
185x10
135x20

shrugs
dumbell floor tricep things


had a really good workout. all the gear whoring is making me i miss this raw training big pump stuff.

video from tonight: http://www.youtube.com/watch?v=rH7LxqS22VY

H_M
04-17-2010, 03:07 PM
april 17, 2010


squat:
45x10
135x5
185x5
225x3 (ace bottoms)
315x1
405x1
455x1
515x1 (wraps)
575x1 (rev greens)
605x1


that's it. hit my opener super easy. form was right on and depth was good. then took my second and possible third attempts. ended with an easy 40lb pr. brought some stuff down to start lifting in my basement. no more commercial gym.

video from today: http://www.youtube.com/watch?v=uL5hu1Q7HuI

H_M
04-18-2010, 12:00 PM
april 18, 2010


squats (med box):
45x5
95x5
135x5
155x5
175x5
195x5

deadlifts:
135x5
185x5
215x5
245x5
275x5

abs
band goodmornings


quick workout to make up for yesterday. i was really run down but got everything in that i wanted to.

H_M
04-20-2010, 01:41 PM
april 20, 2010


benchpress:
45x10
135x5
185x1
225x1

1 board
265x1

shrugs
shoulders
more shrugs
pullups (8,6,6,3,2 = 25)


really had to rush today. didn't have time for much. benchpress attempts will be: 220, 265, ???.

video: http://www.youtube.com/watch?v=KaizXFXKheQ

H_M
04-22-2010, 04:48 PM
april 22, 2010


squats (med box):
45x10
95x5
135x5
155x5
175x5
200x4
195x8

seated goodmornings:
135x5
155x5
175x5
195x5
225x5

abs
band goodmornings
pullthroughs


good workout. nothing hard.

H_M
04-25-2010, 03:03 PM
april 25, 2010


squats (med box):
45x10
95x5
135x5
165x5
185x5
200x5

deadlifts:
135x5
185x5
225x5
265x5
285x5

abs
band goodmornings

H_M
04-27-2010, 03:19 PM
april 27, 2010


floor press:
95x10
135x5
155x5
175x5
185x4x5

barbell rows:
135x5
155x5
175x3x5

shoulders

H_M
04-29-2010, 02:39 PM
april 29, 2010


squats (med box):
45x5 (band around knees)
135x2x5
165x5
185x5
205x3
200x8

H_M
05-02-2010, 05:25 PM
no training tonight. taking the rest of the week off cause of the meet. leaving home friday morning at 5:40am. weight is at 187 - 188 so the cut shouldn't be too bad.

stuart brought some dumbells to the new gym. we now have dumbells from 15lbs to 40lbs. he squatted 235x5 for a 5lb pr too.

H_M
05-10-2010, 05:47 AM
2010 pro/am writeup:

stopped eating thursday at noon. stopped drinking thursday at 5pm. we left my place at 6:30am on friday morning. at riviere du loups i put on tons of extra clothes and cranked the heat to sweat out some weights. 2 hours later i put on garbage bags and more clothes and blasted the heat. we got to montreal at 5:30pm.

went to weigh in and weighed 84kg. this sucked big time. i was ready to pass out from the dehydration and the drive but i knew that i had to make 181's or i'd let the other guys down. went for a 2 mile walk in full snow suit get up. came back. weighed 84.1kg. i knew i was in trouble here. i could barely stand and my vision was bluring and i still had 4lbs to go. i couldn't poo or pee or puke. nothing came out.

went back to the hotel room and did the matt krockzaleski hot bath water thing. after 3 hours of sweating it out in boiling hot water and trying to puke up any extra thing i could (there was nothing), i went back and finally made weight at 8pm. went back to the hotel and at chicken noodle soup, salt & vinegar chips, and drank 50/50 gatorade+water mix until i went to bed at 11pm. weight was 193 when i went to bed.

this was probably the second worst thing that i've ever had to do.

ate some more soup/ chips/ gatorade the next morning and weighed 194 by the time squats started.


squats:
518 GOOD (felt off and was harder than expected)
573 GOOD (8lb pr. felt strong. i had 10 -15 left in the tank)
PASS

benchpress:
220 GOOD
264 NO GOOD (the weight cut killed me. i knew i didn't have it so i passed on the third)
PASS

deadlift:
451 GOOD
518 GOOD (7lb pr. had 15 - 20 left in the tank)
562 NO GOOD (i just took this for ****s & giggles cause i wanted to see if i could beat my all time pr in full gear)


i'm pretty happy with my numbers. i'll have a 600 squat soon. spent the rest of the day spotting/ loading the pro B flight and taking pictures of the pro A flight.

met selk (from on here) and a bunch of other cool guys. denis pronin is on hell of a bencher (~465 at 181 junior). nathan hit some good numbers and matt court is both ridiculously strong and ridiculously nice.

the meet took until 10:30pm. went back to the hotel and passed out. drove back to new brunswick the nest morning.

H_M
05-16-2010, 04:48 PM
may 16, 2010


squats:
45x5
95x5
135x5
165x5
185x5
210x5

deadlifts:
135x5
185x5
225x5
315x5 (ace bottoms)
365x5

H_M
05-17-2010, 05:53 PM
may 17, 2010


benchpress:
45x5
95x5

2 board
135x5
185x5
205x5
225x5

barbell rows
lying tricep extensions with band
shoulders


back to 4 days a week. going to focus more on putting on some size in the next year and getting bigger. 205lbs or bust. sobey's had pop tarts on sale today. 2 for $5. i cleaned them out of smores poptarts. the lady at the cash just looked at me.

H_M
05-19-2010, 02:40 PM
may 19, 2010


squats (med box):
45x10
95x5
135x5
165x5
190x5
215x3
210x8

goodmornings:
135x5
155x5
175x5
195x5
215x5

abs


note to self: don't spend 2.5 hours mowing the lawn the day before squats & goodmornings, lol.

i bought a new car on friday. my first car that i bought myself with my own money. picked it up saturday, drove it sunday, drove it monday, and on tuesday someone did a hit & run and ran into my right rear bumper while i was in class. now it's got two two huge streaks on the back where the paint's been torn off and a huge green paint streak from the other car.

i'm going to get some of that paint match stuff at canadian tire + some scratch polisher and see if i can't fix the paint. i just can't have anything nice :(

...and i caught a cold on the weekend so everything felt like a ton of bricks today or maybe that was the lawn mowing.

H_M
05-24-2010, 02:07 PM
may 24, 2010


floorpress
shrugs


had no motivation today but i knew i had to do something. the entire workout took about 15 or 20 minutes.

H_M
05-26-2010, 01:55 PM
may 26, 2010


squats (med box):
45x10
135x5
155x5
175x5
195x5
220x3
215x8

goodmornings:
135x5
185x5
205x5
225x5


this was the first workout since the meet that i enjoyed. i felt like i didn't suck today. all the weights moved well. squatting with a band around my knees is so much harder than i thought. hopefully it'll pay off and my knees won't come in anymore.

http://www.youtube.com/watch?v=crGticKF7ic

i talked to one of the trainers at the military base in oromocto on the weekend when girlfriend and i went to a bbq. they're having another raw meet this year. it'll be in december. that's six months of training.

at the meet i want to:

squat: 435 in belt & wraps
bench: 275
deadlift: don't care cause i want to focus on gear in this lift.

those will be good improvements over last year.

H_M
05-27-2010, 07:57 PM
may 27, 2010


deadlift:
135x5 (ace bottoms)
225x5
275x5
315x5
375x5


missed sunday so i deadlifted tonight. this close stance sumo stuff is crap. i feel so weak.

http://www.youtube.com/watch?v=RG3D0xLhcKc

H_M
05-30-2010, 03:04 PM
may 30, 2010


squats (med box):
45x5
95x5
135x5
155x5
175x5
195x5
220x5

deadlifts:
135x5 (ace breifs)
225x5
275x5
325x5
385x5

abs


good workout. deadlifts are feeling stronger every week.

H_M
05-31-2010, 02:42 PM
may 31, 2010


benchpress:
45x10 (manpon)
45x10 (purples)
135x5
145x5
155x5
165x5
175x5

barbell rows:
135x5
185x5
205x5
225x5

H_M
06-02-2010, 05:20 PM
june 2, 2010


squats (med box):
45x5
135x5
160x5
185x5
205x5
225x5 <-- was supposed to be 3
220x9 <-- was supposed to be 8

goodmornings:
135x5
160x5
185x5
205x5
225x5
245x5

H_M
06-06-2010, 02:58 PM
june 6, 2010


squats (med box):
45x5
135x5
155x5
175x5
195x5
225x5

deadlifts:
135x5 (ace bottoms)
225x5
275x5
335x5
405x5

abs


was supposed to deadlift 395x5 today but said what the hell.

H_M
06-07-2010, 04:32 PM
june 7, 2010


benchpress:
45x5
135x5

2 board
155x5
175x5
195x5
215x5

shrugs
135x5
185x5
225x5x5

H_M
06-09-2010, 03:17 PM
june 9, 2010


squats (med box):
45x5
135x5
165x5
185x5
205x5
230x3
225x8

goodmornings:
135x5
185x5
225x5
255x5

H_M
06-13-2010, 03:11 PM
june 13, 2010


squats (med box):
45x5
135x5
165x5
185x5
205x5
230x5

deadlifts:
135x1 (ace bottoms)
225x1
315x1
405x1
415x5

abs


was gonna pull a max deadlift but wasn't feeling 405 so i just did a set of 5 instead. sam was back too and stuart pulled 275x5 for a 15lbs pr. sam's lost some weight too. he's down to 147lbs from 162 a couple of months ago.

H_M
06-14-2010, 02:49 PM
june 14, 2010


floorpress:
45x10
135x5
155x5
175x5
195x5
215x5

shrugs
band pull aparts

H_M
06-16-2010, 03:34 PM
june 16, 2010


squats (med box):
45x5
135x5
165x5
195x5
215x5
235x3
230x8


http://www.youtube.com/watch?v=SxnYRUnJ464

H_M
06-20-2010, 04:31 PM
june 20, 2010


squats (med box):
45x10
135x5
165x5
195x5
215x5
235x5

deadlifts:
135x5
225x5
315x5
365x1
405x1
455x1

abs

H_M
06-21-2010, 04:06 PM
june 21, 2010


benchpress:
45x5
135x5
185x1
225x1
245x1

rows
135x5
155x5
175x2x5

deadlifts:
135x1
225x1
275x1
315x1
365x1
405x1


i'm still stronger conventional than sumo. next training cycle is gonna be raw deadlifts.

H_M
07-04-2010, 03:19 PM
july 4, 2010


squats (med box):
45x10
135x5
165x5
195x5
225x5
240x5

deadlifts (off plates):
135x5
185x5
225x5
275x5
315x5

abs

H_M
07-05-2010, 06:38 PM
july 5, 2010


benchpress:
45x10 (manpon)
95x5
135x5
155x5
185x5
215x5

dumbell jm presses
facepulls


stuart tried an old denim today for a few sets and to have some fun. benchpress off manpon was a 10lb pr.

H_M
07-07-2010, 08:41 PM
july 7, 2010


squats (med box):
45x10
135x5
165x5
195x5
225x5
245x3

goodmornings:
135x5
185x5
225x5
255x5

abs


sam & stuart both made it tonight. we're trying to set up a time that works for everyone.

H_M
07-08-2010, 08:16 PM
july 8, 2010


ghetto t-bar rows:
135x2x10
185x10
225x10
275x10
315x10
365x10
315x3x10

military press:
45x10
65x10
85x2x10
45x50, 25

barbell rows:
135x10, 15, 15, 10

facepulls

H_M
07-11-2010, 05:50 PM
july 11, 2010


squats (med box):
45x10
135x5
155x5
185x5
205x5
225x5
245x5

deadlifts (off 3 board):
135x5
225x5
315x5
365x5
405x5

abs


felt good today. i'm surprised that i haven't lost that much strength on my conventional deadlift after not training it for half a year.

H_M
07-12-2010, 04:55 PM
july 12, 2010


floorpress:
45x10
135x5
155x5
175x5
195x5
225x5

skull crushers
shoulders

H_M
07-14-2010, 06:10 PM
july 14, 2010


squats (med box):
45x10
135x5
165x5
195x5
225x5
250x4 <-- was supposed to be 3

goodmornings:
135x5 (rev greens)
185x5
225x5
275x5


been feeling good lately. the week off did me good.

H_M
07-18-2010, 07:20 PM
july 18, 2010


squats (med box):
45x10
135x5
165x5
195x5
225x5
250x5

rack pulls (off pin #2):
45x5 (greens)
135x5
225x5
275x5
315x5

abs


went boating yesterday. pulled something in my groin while getting the boat ready and got a wicked painful sunburn. paid for it while squatting today, lol. but it was totally worth it.

H_M
07-19-2010, 06:07 PM
july 19, 2010


benchpress:
45x10
135x5

3 board:
185x5
225x5
245x5
275x0

barbell rows:
135x5
155x5
175x5
185x5
205x5

shoulders
facepulls


benchpress was feeling terrible today. couldn't get stable and left shoulder was bothering me. hadn't eaten much either. it'll be better next time.

H_M
07-21-2010, 06:12 PM
july 21, 2010


squat (med box):
45x10
135x5
165x5
195x5
225x5
255x3

good mornings:
185x5 (rev blues)
225x5
275x5
295x5

Blaine-O
07-21-2010, 08:14 PM
Some heavy stuff with the good mornings man.

H_M
07-22-2010, 08:33 PM
thanks. i'm keeping stuff pretty light for now.


july 22, 2010


shrugs
tate presses
tricep pulldowns
curls
shoulders

H_M
07-25-2010, 02:56 PM
july 25, 2010


squats (med box):
45x10
135x5
165x5
195x5
225x5
255x5

rack pulls (pin 2):
45x5 (blues)
135x5
185x5
225x5
275x5
315x5
365x5

abs


video from today: http://www.youtube.com/watch?v=-E1GuZ-q2y8

H_M
07-26-2010, 03:56 PM
july 26, 2010


benchpress:
45x10
135x5
185x5 (reverse greens)
225x5
255x5
285x5
315x1
325x1

dumbell floor press
tricep pulldowns
shoulders


20lb pr on reverse band bench.

H_M
07-28-2010, 05:09 PM
july 28, 2010


squats (med box):
45x10
135x5
165x5
195x5
225x5
260x3

goodmornings:
45x10
135x5
185x5
225x5
275x5


i think good mornings were a 20lb pr.

H_M
07-29-2010, 04:59 PM
july 29, 2010


barbell rows:
135x5 (reverse greens)
225x5
245x5
265x5
285x5
305x5

military press
upper back
curls
shoulders

H_M
08-02-2010, 05:33 PM
august 2, 2010


benchpress:
45x10

1 board
135x5
155x5
175x5
195x5
215x5

deadlifts
135x5
225x1
315x1
405x1
455x1 (ace bottoms)
495x1
525x2x0


i'm really disappointed with my deadlifts. missed yesterday cause i was on vacation with the girlfriend. i'll redo my deadlift training to work my sumo more. i want 545lbs by x-mas.

http://www.youtube.com/watch?v=rvW366MEsMw

H_M
08-04-2010, 06:50 PM
august 3, 2010


deadlifts:
135x5
225x5
315x1
405x1 (ace bottoms)
455x1
525x1


http://www.youtube.com/watch?v=I5l_N-G3RvU

did what was suggested and pulled a pr. felt like i had 10lbs - 15lbs left in the tank too. pretty happy.




august 4, 2010


squats (med box):
45x10
135x5
165x5
195x5
225x5
265x3


no back work today. back was completely fried from deadlifting heavy two days in a row. need time to recover.

H_M
08-05-2010, 05:52 PM
august 5, 2010


shrugs
dumbell jm presses
military press
biceps
upper back work
shoulders

H_M
08-08-2010, 03:07 PM
august 8, 2010


squats (med box):
45x10
135x5
165x5
195x5
225x5
265x5

deadlifts:
135x5
225x5
275x6x1
315x1 (bottoms)
405x1
495x1

abs


stuart got a 10lb pr tonight

H_M
08-09-2010, 07:38 PM
august 9, 2010


benchpress:
45x10
135x5
185x1
225x1
255x1
175x5
195x5
225x3

tate presses
tricep pushdowns


just played around with benchpress tonight and did some accessory work. 255 felt smooth and easy.

yesterday's speed deadifts: http://www.youtube.com/watch?v=hjWqGM7j8RU

H_M
08-11-2010, 06:40 PM
august 11, 2010


squats (med box):
45x10
135x5
175x5
215x5
245x5
270x3

seated goodmornings
45x5
135x5
155x5
175x5


seated goodmornings were hard. drank too much mik and felt like i was gonna throw up. two more weeks with the band around my knees then it's back to normal squatting.

H_M
08-12-2010, 04:11 PM
august 12, 2010


benchpress:
45x10 (double purples)
135x4x3 comp grip
135x4x3 close grip

barbell rows
curls
tricep pushdowns
shoulders


probably the best workout since the pro/am in may. haven't done speed bench in forever. sets got better and faster with every rep.

speed benches: http://www.youtube.com/watch?v=IIibYH0rIDY

H_M
08-15-2010, 06:52 PM
august 15, 2010


squats (med box):
45x10
135x5
175x5
215x5
245x5
270x5

deadlifts:
135x2 (bands didn't work so we took them off)
135x5
225x1
315x6x1
405x1 (bottoms)
455x1
495x1
545x1

abs


20lb deadlift pr. that's 30lbs in one months by changing my form.

deadlifts: http://www.youtube.com/watch?v=BvnUAun3_9w

H_M
08-16-2010, 05:26 PM
august 16, 2010


benchpress:
45x10
135x5

2 board
185x5
225x4x5
245x5

dumbell floorpress
shoulders

H_M
08-18-2010, 07:20 PM
august 18, 2010


squats (med box):
45x10
135x5
175x5
215x5
245x5
275x3

goodmornings off chains:
135x5
225x5
275x5
315x1

H_M
08-19-2010, 04:10 PM
august 19, 2010


benchpress:
45x10 (double purples)
95x3
155x3
145x4x3 (comp grip)
145x4x3 (cg)

triceps
lats
gunz
military press
h-rolls


http://www.youtube.com/watch?v=e-hUYZvU9W4

H_M
08-22-2010, 03:05 PM
august 22, 2010


squats (med box):
45x10
135x5
175x5
215x5
245x5
275x5

rack pulls (pin 2):
135x5
225x5
315x5
405x5
455x0

abs


felt a pain in my groin on 455 so i shout it down.

H_M
08-23-2010, 04:58 PM
august 23, 2010


benchpress:
45x10
135x5
185x5 (reverse greens)
225x5
255x5
285x5
305x1
335x1

shrugs
triceps
facepulls
h-rolls
shoulder stuff


lifted alone tonight. still got an easy 10lb pr

H_M
08-25-2010, 06:49 PM
august 25, 2010


squats (med box):
45x10
135x5
175x5
215x5
245x5
280x3


took it really easy. groin is still a bit tender. one more day then i'm gonna rest up. squats are feeling super easy.

H_M
08-26-2010, 07:21 PM
august 26, 2010


benchpress:
45x10
45x10 (bands)
95x5
155x4x3 close grip
155x4x3 comp grip

barbell rows
triceps
h-rolls
facepulls
curlz

H_M
09-05-2010, 03:06 PM
september 5, 2010


squats (med box):
45x10
135x5
175x5
215x5
245x5
280x5

rack pulls (pin 2):
135x5 (greens)
185x5
225x5
275x5

abs

H_M
09-06-2010, 03:07 PM
september 6, 2010


benchpress:
45x10
135x5
185x3
205x3
225x3
245x3
265x1

lat pulldowns
chest supported rows
reverse pec deck


had a good workout in the garage.

video from benching: http://www.youtube.com/watch?v=xr49OGOeG0I

H_M
09-08-2010, 05:12 PM
september 8, 2010


squats (med box):
45x10
135x5
165x5
195x5
225x5
255x5
285x3

goodmornings off chains:
135x5
185x4x4

H_M
09-09-2010, 05:45 PM
september 9, 2010


benchpress:
45x10
135x4x3 (cg)
135x4x3 (comp grip)

shrugs
triceps
gun show
military press
shoulders

H_M
09-12-2010, 05:47 PM
september 12, 2010


squats (med box):
45x10
135x5
165x5
195x5
225x5
255x5
285x5

deadlifts:
135x5
185x5
225x1
275x6x1

abs

H_M
09-13-2010, 04:47 PM
september 13, 2010


floorpress:
45x10
135x5
165x5
185x5
205x5
235x6
245x1

barbell rows
h-rolls


1 rep pr tonight. had a little left in the tank. had no energy after.

H_M
09-15-2010, 06:31 PM
september 15, 2010


squats (med box):
45x10
135x5
165x5
195x5
215x5
255x5
290x3

seated goodmornings

H_M
09-16-2010, 05:15 PM
september 16, 2010


benchpress:
45x10
95x10
155x4x3 (cg)
155x4x3 (comp grip)

triceps
pythons

H_M
09-19-2010, 03:43 PM
september 19, 2010


squats (med box):
45x10
135x5
185x5
225x5
255x5
290x5

rack pulls (pin 3):
45x5 (blues)
135x5
185x5
225x5
275x5
315x5

abs

H_M
09-20-2010, 03:50 PM
september 20, 2010


benchpress:
45x10
135x5 (rev greens)
225x5
245x5
265x5
285x5
315x5

shrugs
triceps


had no motivation today. i just wanna sit and eat ice cream. still hit a 10lb pr so it wasn't all bad

H_M
09-22-2010, 06:54 PM
september 22, 2010


squats (med box):
45x10
135x5
185x5
225x5
260x5
295x3

seated goodmornings


squats felt awesome. got off school early and napped for 3 hours. felt like a baus.

H_M
09-23-2010, 04:13 PM
september 23, 2010


benchpress:
45x10
95x5
135x5
175x4x3 (cg)
175x4x3 (comp grip)

barbell rows
military press
shoulders
pythons
h-rolls

H_M
09-26-2010, 07:01 PM
september 26, 2010


squats (med box):
45x10
135x5
185x5
225x5
260x5
295x5

deadlifts:
135x5x1
225x1
315x1
405x1 (ace bottoms)
455x1
495x1
555x1

abs


squats felt much harder then they should have. deadlifts felt strong. pulled a smooth 10lb pr, much easier than 545 last month, and had another good 10-15lbs left in the tank. i'm gonna try to get 605 in briefs by next summer. that'll be a big milestone.

i'm gonna start adding abs back in on thursdays. i don't feel like i need two ab days since we barely ever wear a belt but thursdays are lazy so why not?

H_M
09-27-2010, 05:31 PM
september 27, 2010


benchpress:
45x10 (manpon)
135x5
155x5
175x5
195x5
215x5
225x5

rows
triceps
h-rolls
shoulders

H_M
09-29-2010, 04:40 PM
september 29, 2010

squats (med box):
45x10
135x5
185x5
225x5
265x5
300x3

abs

bw: 201lbs. PR!!!


cut it short today cause i had a major headache. when i was warming up with the bar the back of my head felt like it was going to explode and it didn't get any better from there on out. took some ibuprofin but it did nothing. i hope i'm not getting another cold. i just got over one. everyone at school seems to be sick all the time this year. however, squats felt easy tonight and i finally weight over 200lbs. yea buddaaayyyyy.

H_M
09-30-2010, 05:12 PM
september 30, 2010


benchpress:
45x10 (greens)
95x5
115x4x3 (close grip)
115x4x3 (comp grip)

shrugs
h-rolls
pipes
delts

H_M
10-03-2010, 03:13 PM
october 3, 2010


squats (med box):
45x10
135x5
185x5
225x5
265x5
300x5

rack pulls (pin 3):
135x5 (greens)
225x5
275x5
315x5
365x5
405x5

abs

gGGwPkXYPfs

H_M
10-04-2010, 05:38 PM
october 4, 2010


benchpress:
45x10
135x5

2 board
185x5
205x5
225x5
245x5
265x5

dumbell jm presses
h-rolls
barbell rows
delts


vEhY-YYKVrs

H_M
10-06-2010, 05:02 PM
october 6, 2010


squats (med box):
45x5
135x5
185x5
225x5
265x5
305x3

goodmornings
abs


wow! i can't believe that my back is still fried from monday. i was going to go heavy on goodmornings but i could barely handle 135x10.

H_M
10-07-2010, 04:49 PM
october 7, 2010


benchpress:
45x10
45x10 (greens)
95x3
135x4x3 (close grip)
135x4x3 (comp grip)

shrugs
triceps
gunz
shoulders
h-rolls

H_M
10-12-2010, 04:45 AM
october 11, 2010


benchpress:
45x10
135x5

4 board
185x5
225x5
255x5
275x5
295x5
315x5

barbell rows
triceps
h-rolls


benching felt very strong but the weight felt really heavy. i'm not used to holding anything over 300 anymore. stuart's been making good progress. he pulled 355 last week and he's finally putting on some weight. by spring he should be close to 315/ 255/ 405.

4HXHAcXxF2o

H_M
10-13-2010, 07:14 PM
october 13, 2010


squats (med box):
45x10
135x5
185x5
225x5
265x5
310x3

goodmornings
abs

H_M
10-14-2010, 04:35 PM
october 14, 2010


benchpress:
45x10
135x5
185x1
225x1
275x1
285x0
135x4x10

triceps
curls
h-rolls
shoulders

H_M
10-17-2010, 05:18 PM
october 17, 2010


squat (med box):
45x10
135x5
185x1
225x1
275x1
315x1
365x1
405x1
415x0


i'm very happy with tonight. i had a really long day and only ate one meal but still squatted 405 in just a belt for a 20lb pr. i got stapled on the box by 415 but i know that i can get it if i'm more rested. i'll probably take next week off by the feel of things because my groin is still bothering me a bit and i want to get it healed up.

H_M
10-18-2010, 06:06 PM
october 18, 2010


benchpress:
45x10
135x5
185x1
225x1
285x1

barbell rows
triceps
h-rolls
shoulder


had a good group of guys tonight and everyone worked hard. stuart hit 235 for a 10lb. i hit 285 for a 10lb pr cause i wasn't going to let stuart have the only pr. had a couple of guys form school come by. they worked hard and i was pretty impressed how quickly they picked up bench technique.

H_M
10-20-2010, 05:11 PM
october 20, 2010

squat:
45x10
135x5
185x1
225x1
275x2x1
275x1 (wraps)
315x1

goodmornings
abs


next week is gonna be a deload and i wanted to get some free squatting in for a little meet in 6-ish weeks. felt weird at first but 315 felt like an empty bar.

stuart squatted 305 off the box tonight, a 30lbs pr for him. he's added 80lbs to his squat, 20lbs to his bench, and70lbs to his deadlift since he started lifting with me 7 or 8 months ago. he'll hit a 1000lb total ithin 6 months

H_M
10-25-2010, 08:30 PM
october 25, 2010


deadlifts up to 465 raw then 495 in briefs and missed 565


got bored and did some deadlifting. 465 sumo is a 10lbs pr and i pulled it without a belt. i've never pulled more than 365 without a belt. could have pulled 500 raw tonight but that'd be just gay. kept missing 565 cause my briefs don't fit anymore and i can't get the legs pulled up. the power & speed is there for 585.

H_M
10-31-2010, 08:10 PM
october 31, 2010


squats:
45x10
135x10
225x10
275x10 (wraps)
185x10

deadlifts:
135x2
225x2
315x2
395x2
315x3 <--these re-agitated my groin so i decided to stop

off 3" block <--didn't bother groin
315x5
365x5
405x5

abs

swimming x 1


i ripped a $60 pair of shorts today when squatting. they were one of my favourites. gonna do free squats on sundays until the meet and box squats on wednesdays to build some speed back up. gonna try to up the weight every week.

i wanted to start the coan phillipi routine today but my groin hurt again on some of the sets. conventional pulls seem to hurt it. so instead of the coan phillipi routine, i'm gonna i'm gonna work up to a heavy double and then do some elevated work.

H_M
11-01-2010, 02:46 PM
november 1, 2010


rotators

benchpress:
45x10

1 board
135x5
185x5
225x5
245x5

barbell rows
shoulders
triceps
h-rolls


i think 245x5 is a pr but not sure.

H_M
11-03-2010, 08:38 PM
november 3, 2010


squats (med box):
45x10
135x5
185x2
225x6x2

goodmornings:
45x5
135x5
185x5
225x5
185x10

abs

H_M
11-04-2010, 04:48 PM
november 4, 2010


rotators

decline benchpress:
45x12
135x12
155x8
175x8

incline dumbell press: 30x12, 40x12
dumbell flyes: 15x12, 20x12
concentration curls: 15x12, 30x8
barbell curls: 75x6
dumbell shoulder press: 30x12, 40x12
side delts: 15x12, 20x12


this workout was super hard. diet is moving along too. i can tell that i'm getting leaner.

H_M
11-07-2010, 03:11 PM
november 7, 2010


squats:
45x10
135x10
185x10
225x10
285x10 (wraps)

deadlifts (pin 3):
135x5
135x5 (blues)
225x5
275x5
315x5
365x5
405x5
455x5

abs


big 50lb pr on deadlifts

H_M
11-08-2010, 06:55 PM
november 8, 2010


floorpress:
45x10
135x5
185x5
225x7
185x2x10

barbell rows: 135x10, 155x5x10
triceps
shrugs: 135x10, 225x10, 315x10
triceps
h-rolls

spent a loooong day in class today. we've got a huge project due tomorrow morning and this afternoon we realized that we did a major part of it completely wrong. was at school until 8:30pm. i didn't know that i was going to stay late so i ate my last meal at 3:30pm. i started dieting 2 weeks ago so i was pretty cranky when i got hungry. got home, ate some potatos, and lifted.

gonna be a long night finishing this project.

H_M
11-10-2010, 09:02 PM
november 10, 2010


squats (med box):
45x10
135x5
185x2
245x6x2

sldl's
135x10
155x10
175x10
195x10

abs


stiff legged deadlifts killed. haven't done them in forever. got a 4 day weekend coming up so i'm gonna go home tomorrow and lift in the garage.

H_M
11-12-2010, 08:34 AM
november 11, 2010


rotators

benchpress:
45x12
135x12
155x10
185x10

incline dumbell press: 25X12, 35x12, 50x12
flyes: 10x12, 15x12, 20x12
dumbell curls: 20x12, 30x8
barbell curls: 65x8
dumbell military press: 25x12, 35x12, 45x11
shoulders


good to be back in my garage gym

H_M
11-14-2010, 05:34 PM
november 14, 2010


squats:
45x10
135x10
235x10
315x10 (wraps)
365x1

deadlifts:
135x1
225x1
315x6x1
405x1 (briefs)
495x1
565x2x0

abs


hit a 7 rep pr on squats but i'm dissapointed with my deadlifts. i keep stalling just below my knees. i've gotta find a way to fix this. staurt hit another 10lb deadlift pr tonight.

H_M
11-15-2010, 05:24 PM
november 15, 2010


benchpress:
45x10
135x5
185x5 (reverse greens)
225x5
275x5
325x5
345x1
365x1

barbell rows:
135x5
155x5
175x5
195x5
215x5
175x2x5
155x15

triceps x 2
h-rolls


10lb 5 rep pr. 30lb one rep pr. good night.

H_M
11-17-2010, 06:05 PM
november 17, 2010


squats (med box):
45x10
135x5
185x2
225x5
265x6x2

sumo goodmornings (off chains):
45x5
135x5
185x5
225x5
275x5

abs

H_M
11-18-2010, 07:24 PM
november 18, 2010


rotators

benchpress:
45x10
135x3x10

pipes
swimming

i've been really busy with school this week and am feeling it. just did a little workout tonight to get the blood flowing and cooled off with a nice swim.

H_M
11-21-2010, 03:21 PM
november 21, 2010


squats:
45x3x1
135x2
185x2
225x2
275x2
315x2 (wraps)
365x2
405x2 (rev greens)

deadlifts:
135x5
185x2
225x2
275x2
315x2 (briefs)
365x2
405x2
455x2
495x5

abs

H_M
11-22-2010, 07:00 PM
november 22, 2010


benchpress (manpon):
45x10
135x5
175x5
215x5
230x5

barbell rows:
135x5
155x5
175x5
195x5

tricep pushdowns
tate presses
h-rolls


diet is going well and i'm feeling strong. weight is down to 196lbs and hit a 5lb pr tonight with more int he tank.

H_M
11-24-2010, 05:23 PM
november 24, 2010


squats (med box):
45x10 (double purples)
135x5
185x6x2

seated goodmornings:
45x5
135x5
155x5
175x2x5

abs

H_M
11-25-2010, 06:55 PM
november 25, 2010


rotators

decline benchpress:
45x12
135x12
155x3x12

flat foot bench:
185x1
215x1

hammer curls
band curls
dumbell military press
dumbell side raises

H_M
11-25-2010, 08:43 PM
video from yesterday's squats

MaVT00ARNwo

H_M
11-28-2010, 03:48 PM
november 28, 2010


squats:
45x10
135x5
185x1
225x1
275x1
315x1
365x1 (wraps)
405x1
425x1

deadlifts (pin 2)
45x5 (blues)
135x5
225x5
315x5
365x5
405x5
455x1

abs

H_M
11-29-2010, 06:16 PM
november 29, 2010


benchpress:
45x10
135x5
185x5

3 board:
225x5
245x5
265x5
285x5

barbell rows:
135x5 (rev greens)
225x5
245x5
265x5
285x5
305x5

shrugs
triceps
h-rolls


felt really beat up from yesterday. backed off a bit on the weights

H_M
12-01-2010, 05:31 PM
december 1, 2010


squats (med box):
45x10
45x5 (double purples)
135x2
205x6x2

chain suspended goodmornings:
45x5
135x5
185x5
225x5
275x5
315x3

abs


we moved the pins in the power rack down a hole for rack pulls on sunday. that means the tension was higher than last week. it was probably 300+ at the top. weight still moved well.

H_M
12-02-2010, 05:54 PM
december 2, 2010


rotators

decline benchpress:
45x12
95x12
135x12
155x12
175x12
135x20

incline dumbell benchpress: 30x12, 40x20, 40x12 (purple band)
concentration curls: 20x10, 30x2x10
barbell curls: 45x2x10
upright rows: green band x 3x10
side delts: 20x2x10

H_M
12-05-2010, 03:29 PM
december 5, 2010


squats (med box):
45x10
135x5
185x5
225x5

deadlift:
135x5
225x1
315x1
405x1 (briefs)
495x1
565x1


10lb deadlift pr tonight. most i've ever deadlifted. getting closer to my goal

H_M
12-05-2010, 06:58 PM
pSM-Rcz_l9Y

H_M
12-06-2010, 05:02 PM
december 6, 2010


bechpress:
45x2x5
135x5
185x1
225x1
255x1
290x0
135x some reps

barbell rows: 135x5x10
band triceps
h-rolls


totally worn out today. didn't have any energy and got stapled by 290. i'll get it next time.

H_M
12-08-2010, 04:29 PM
december 8, 2010


squats (med box):
45x10
45x5 (double purples)
135x2
185x2
225x6x2

goodmornings:
45x5
135x5x5

abs


my back is completely fried from benching so i took it really easy on goodmornings. my right elbow is starting to act up a bit too when squatting. i'm going to back off a bit next week and then i'll be taking a week off.

H_M
12-12-2010, 03:18 PM
december 12, 2010


squats (med box):
45x10
95x5
135x5
155x5
185x5

deadlifts (5 board):
135x5
225x5
315x5
405x5
495x1
545x1
575x1 (ace bottoms)
600x1

t-bar rows
abs

H_M
12-13-2010, 12:14 PM
december 13, 2010


rotators

benchpress (manpon):
45x10
135x5
175x5
205x5
235x5
255x1

barbell rows (double purples):
135x5
155x5
175x2x5
185x5

military press:
45x15
55x2x15
65x15

side delts
triceps
rotators


my weight is still dropping and my benchpress is still going up. hit a 5lb pr tonight and left a little in the tank. i watched the westside special strengths video the other night and did some of the shoulder traction stuff today before & after benching. my shoulder feels good. hopefully this'll help my shoulders feel better

H_M
12-16-2010, 12:08 PM
december 15, 2010


rotators

floorpress:
45x10
135x3
135x4x3 (comp grip + 1 chain)
135x4x3 (ring on rings + 1 chain)

dumbell press:
40x10
50x2x10
60x8

facepulls
curls
shrugs
rotators


went up and lifted with the moncton/ amherst guys. had a really good night.

H_M
12-16-2010, 05:10 PM
december 16, 2010


squats (med box):
45x10
95x5
135x5
165x5
195x5

goodmornings off chains:
45x5
135x5
185x5
225x5
285x5
325x1

ghetto belt squat
pull throughs
abs


two prs on goodmornings tonight. weight is at 188lbs. time to start eating again.

H_M
12-19-2010, 04:02 PM
december 19, 2010


squats (med box):
45x10
95x5
135x5
165x5
195x5

block pulls (5 board):
135x5
225x5
315x5
405x5
455x5
495x1 (ace bottoms)
585x1
635x1

barbell rows:
135x5
155x5
175x5
195x5
215x5

ghetto belt squat
pull throughs
abs

bojackson
12-19-2010, 04:11 PM
nice work in here H_M

H_M
12-20-2010, 06:55 AM
thanks man

H_M
12-20-2010, 05:25 PM
december 20, 2010


rotators

benchpress:
45x10
135x5

2 board
185x5
225x5
275x5

ghetto t-bar rows
band pushdowns
tate presses
dumbell military press
rotators


10lb 2 board pr

H_M
01-02-2011, 03:02 PM
january 2, 2011


squats (med box):
45x10
135x5
165x5
195x5
225x5

deadlifts (4 board):
135x5
225x5
315x5
405x5
495x1
545x0
545x1

barbell rows:
135x5
155x2x5
175x5
195x5

ghetto belt squat
abs
pullthroughs

H_M
01-03-2011, 05:42 PM
january 3, 2011


rotators

benchpress:
45x10
135x5

3 board
185x5
225x5
265x5
295x5
315x3x3 (dd on)
365x1
405x1

shrugs
triceps
h-rolls


first day breaking in my new ginny double denim. it's one seriously jacked up shirt. it'll take a few months to break in the shirt and get used to the heavier weights again. 295x5 off a 3 board was a raw pr.

H_M
01-05-2011, 05:06 PM
january 5, 2011


squats (med box):
45x10
135x5
165x5
195x5
235x3

goodmornings (reverse greens):
135x5
185x5
225x5
285x5

pullthroughs
abs
ghetto belt squat


very easy 10lb goodmorning pr.

H_M
01-06-2011, 04:56 PM
january 6, 2011


rotators

benchpress:
45x10 (manpon)
115x4x3 (comp grip)
115x4x3 (cg)
185x3
225x3
265x1

dumbell press
40lbsx20
40lbsx20 (purple)
40lbsx11 (2 purples)

gunz
side delt raises
facepulls

H_M
01-09-2011, 04:03 PM
january 9, 2011


squats (med box):
45x10
95x5
135x5
165x5
195x5
235x5

block pulls (4 board):
135x5
225x5
315x5
405x5
455x5
495x1
555x0
555x1 (briefs)
605x1
635x0

barbell rows:
135x5
185x5
205x5
225x5 (straps)
245x5

pullthroughs
abs
ghetto belt squats


pulled a 50lb raw pr tonight. i'm happy with 605 in briefs but really wanted 635. i'll concentrate on singles next week and get it for sure.

OEvkg9PiQg4

H_M
01-10-2011, 07:09 PM
january 10, 2011


rotators

floorpress:
45x10
135x5
175x5
205x5
245x5

4 board (shirt on):
315x3
365x3
385x1
405x1
425x1

3 board (shirt on):
385x1
405x1
425x1

barbell rows:
135x10
155x10
175x10
195x10

military press:
45x10
95x10
75x2x10

tate presses:
20lbs x10
30lbs x10
40lbs x10

h-rolls
tractioning shoulder


had a good night tonight. 10lbs raw pr on floorpress. shirt work is feeling better too. weight doesn't feel quite as heavy as last week.

smFIjQOAT_4
jutt-u-YZto

H_M
01-12-2011, 07:42 PM
january 12, 2011


squats (med box):
45x10
135x5
165x5
195x5
225x5
245x3

pullthroughs
abs


did a quick workout tonight because it was very late and stewart showed up late becaus he got stuck in a big snowstorm.

H_M
01-13-2011, 05:07 PM
january 13, 2011


rotators

benchpress:
45x10
130x4x3 (comp grip)
130x4x3 (cg)

dumbell press:
30lbs x20 (purples)
40lbs x20
40lbs x25

gunz
facepulls
rotators

H_M
01-16-2011, 03:25 PM
january 16, 2011


squats (med box):
45x10
135x5
165x5
195x5
220x5
245x5


deadlifts (4 board):
135x5
225x5
315x1
405x1 (briefs)
495x1
585x1
635x0
635x1

abs
pullthroughs
ghetto belt squat


grip slipped on the first try with 635. got it on the second try. stuart pulled 375 for a 10lb pr

H_M
01-17-2011, 04:11 PM
january 17, 2011


rotators

benchpress:
45x10
135x5 (rev greens)
225x5
265x5
295x5
335x5

barbell rows:
135x5
175x5
205x5
225x5 (straps)
255x5

triceps
dumbell shoulder press
rotators


stuart was away so i didn't have a handoff and couldn't get into my shirt tonight. 335x5 was a 10lb pr but it was one of the hardest benchpress sets i've ever done.

H_M
01-19-2011, 05:15 PM
january 19, 2011


squats (med box):
45x10
135x5
165x5
195x5
225x5
255x3

goodmornings (rev blues):
225x5
275x5
315x5

abs
pullthroughs
ghetto belt squats


i was exhausted today. i didn't get much sleep last night and fell asleep before training. that never happens. 315 felt like a ton on my back but it was still good for a small pr. i'm going to cut out deadlifts next week and then it's a planned week off. going from rall aw work to deadlifting & benching in gear every week is putting the hurt on me.

H_M
01-20-2011, 05:56 PM
january 20, 2011


rotators/ shoulder tractioning

benchpress (manpon):
45x10
145x4x3 (cg)
145x4x3 (comp grip)
185x1 (to chest)
225x1
265x1
295x2x0
225x10

shrugs:
135x10
185x10
225x10
275x10
315x10

dumbell press (purple band):
40lbs 2x20
40lbs x30

gunz
h-rolls
shoulder tractioning


all benches felt fast but i crapped out on 295. it felt light but i just couldn't move it. redeemed myself with a big pr with 225. i've been wanting to bench 225x10 forever and i finally did it.

H_M
01-23-2011, 02:47 PM
january 23, 2011


squats (med box):
45x10
135x5
165x5
195x5
225x5
255x5

abs
pullthroughs
ghetto belt squat

Kiff
01-23-2011, 02:51 PM
Solid work mate. Are you training for a meet?

H_M
01-23-2011, 03:38 PM
thanks man. i'm training for the cpf pro/am in 2012. i might do a bench only in maine before that if things are going well

H_M
01-24-2011, 05:48 PM
january 24, 2011


rotators

benchpress:
45x10

1 board:
135x5
165x5
195x5
225x5
255x5

3 board (shirt on):
315x3
365x3
405x3
435x1
455x1

2 board (shirt on):
365x1
385x1
415x1

tate presses: 20lbs x15, 30lbs x3x15

barbell rows:
135x5
155x5
175x5
195x5

facepulls
rotators


10lb raw 1 board pr, 10lb shirted 2board pr, 30lb shirted 3board pr

H_M
01-24-2011, 07:34 PM
video from tonight:

BA55N2auyxI

H_M
01-26-2011, 05:30 PM
january 26, 2011


squats (med box):
45x10
135x5
165x5
195x5
225x5
265x3

goodmornings (reverse greens):
135x5
185x5
225x5
275x5
315x5

abs
pullthroughs
ghetto belt squat

H_M
01-27-2011, 04:02 PM
january 27, 2011

had one of the worst workouts in a long time tonight. not worth posting

H_M
02-06-2011, 03:36 PM
february 6, 2011


squats (med box):
45x10
135x5
165x5
195x5
225x5
265x5

deadlifts (3 board):
135x5
225x5
315x5
405x5
455x5
495x1
545x0

abs
pullthroughs

H_M
02-07-2011, 05:58 PM
february 7, 2011


rotators

benchpress:
45x10
135x5
185x5
215x5
245x5

barbell rows:
135x5
155x5
175x5
195x5
225x3x5 (straps)

tate presses
side delts
rotators/ shoulder traction

H_M
02-09-2011, 05:39 PM
february 9, 2011


squats (med box):
45x5
135x5
175x5
215x5
245x5
275x3

goodmornings off chains:
135x5
185x5
225x5
285x5

ghetto belt squats
abs

H_M
02-10-2011, 05:40 PM
february 10, 2011


rotators

benchpress (manpon):
45x10
135x4x3 (close grip)
135x4x3 (comp grip)
185x1
225x5
275x1

military press:
45x10
65x10
85x10
105x10

dumbell floor press
gun show
shoulder tractioning

H_M
02-13-2011, 03:00 PM
february 13, 2011


squats (med box):
45x10
135x5
185x5
225x5
275x5

deadlifts (3 board):
135x5
225x5
315x5
405x1
495x1
545x0

abs
pullthroughs


squats felt good but didn't have it on deadlifts. i'll get it next time.

H_M
02-14-2011, 05:40 PM
february 14, 2011


rotators

benchpress:
45x10
135x5

3 board
185x5
225x5
265x5
305x3
325x1

barbell rows:
135x5
185x5x5

tricep pushdowns
side delts
h-rolls
shoulder tractioning


20lb pr on three board.

byronsru24
02-15-2011, 11:59 PM
Keep up the good work dude. You've gotten a lot stronger since I was in your journal last

H_M
02-16-2011, 06:33 PM
thanks brian. i'm on track to put up a decent total.


february 16, 2010


squats (med box):
45x10
135x5
185x5
235x5
285x3

seated goodmornings:
45x5
135x5
185x5
225x5

ghetto belt squat
pullthroughs
abs

H_M
02-17-2011, 06:21 PM
february 17, 2011


rotators

benchpress:
45x10
95x5
135x3
155x4x3 (close grip)
155x4x3 (comp grip)

shrugs:
135x10
185x10
225x10
275x10
315x10

curlz for the girlz
shoulder tractioning

H_M
02-20-2011, 03:14 PM
february 20, 2011


squats (med box):
45x10
135x5
185x5
235x5
285x5

deadlift (3 board):
135x5
225x1
315x1
405x1
495x1 (briefs)
585x1

abs

H_M
02-21-2011, 05:31 PM
february 21, 2011


rotators

benchpress:
45x10
135x5
185x3

2 board:
225x3
275x1
315x2 (shirt)

1 board:
365x1

chest:
405x1

barbell rows:
135x5
185x5x5

tricep pushdowns
plate raises
shoulder tractioning


first time benching 4 plates.

DHg8q9FdYvc

byronsru24
02-21-2011, 07:58 PM
Congrats on the 4 plates. Need to hammer that lockout a bit more and you'll be at 455 in no time

H_M
02-22-2011, 05:20 PM
i know. my lockout sucks. gonna be doing a lot more 4,5,6 board work and more shirt work

H_M
02-23-2011, 05:21 PM
february 23, 2011


squats (med box):
45x10
135x5
185x5
245x5
295x3

goodmornings (rev greens):
135x5
185x5
225x5
275x5
315x5

abs

H_M
02-24-2011, 05:04 PM
february 24, 2011


rotators

benchpress:
45x10
135x3
175x4x3 (clos grip)
175x4x3 (comp grip)


had no motivation to train tonight but had to do something. my shoudler was bothering me so i worked more on form. by the end of it the weight was flying up

H_M
02-27-2011, 06:15 PM
february 27, 2011


squats (med box):
45x10
135x5
185x5
235x5
295x5

deadlifts:
135x1
225x1
315x1
405x1
495x1 (briefs)
585x0

abs


was really close on the 585 deadlift. i stalled just below the knees. i haven't done any speed work in three months and i know that i'll destroy the weight after doing some speed work again. time to figure out how to attach some bands to my platform and get to work.

stuart pulled a solid 385 deadlift for a 10lb pr. another 20lbs and he'll pull the big 4 plates.

H_M
02-28-2011, 05:39 PM
february 28, 2011


rotators

floorpress:
45x10
135x5
165x5
195x5
225x5
255x4
275x1
285x1

barbell rows:
135x5
155x5
175x5
195x5
215x5

side dumbell raises
band pushdowns
shoulder tractioning


20lb floor press pr tonight. pretty happy with that.

H_M
03-03-2011, 05:22 PM
march 3, 2011


rotators

floorpress (purple bands):
45x10
135x5x3 (close grip)
135x5x3 (comp grip)

dumbell jm presses
dumbell shoulder press
gun show
shoulder tractioning

H_M
03-13-2011, 02:43 PM
march 13, 2011


squats (med box):
45x10
135x5
185x5
225x5
265x5
305x5

deadlifts:
135x2
225x2
315x2
405x1

abs

H_M
03-14-2011, 04:44 PM
march 14, 2011


rotators

benchpress (manpon):
45x10
135x5
175x5
215x5

barbell rows:
135x10
155x10
175x10
195x10

side delt raises
band pushdowns
shoulder tractioning


wow i feel weak.

H_M
03-16-2011, 05:15 PM
march 16, 2011


squats (med box):
45x10
135x5
185x5
225x5
275x5
315x3

goodmornings off chains:
135x5
185x5
225x5
275x5
315x5

abs


my hamstrings were killing me from monday. i couldn't squat down without pain. they finally loosened up during squats and i hit a 30lb pr on goodmornings. feels like my strength is back.

H_M
03-17-2011, 05:41 PM
march 17, 2011


rotators

benchpress:
45x10
45x10 (purple bands)
135x4x3 (close grip)
135x4x3 (comp grip)

military press:
45x10
65x5
85x5
105x5
135x5

skullcrushers
biceps
shoulder tractioning


huge 4 rep pr on military press.

byronsru24
03-17-2011, 09:13 PM
Those military presses I feel were the single biggest cause for the increase in my bench. Keep it up. Good job on the PR

H_M
03-20-2011, 02:49 PM
march 20, 2011


squats (med box):
45x10
135x5
185x5
225x5
275x5
315x5

rack pulls (light greens):
135x5
185x5
225x5
275x5

abs

H_M
03-21-2011, 05:23 PM
march 21, 2011


rotators

benchpress:
45x10
135x5
225x5 (rev greens)
275x1
315x1
375x1

shirt on, to chest:
315x2
365x1
385x0

barbell rows:
135x10
155x10
175x10
195x10

side delt raises
shoulder tractioning


10lb pr on reverse green band benchpress. did some shirt work to keep a feel of it. didn't work out too well.

H_M
03-23-2011, 05:16 PM
march 23, 2011


squats (med box):
45x10
135x5
185x5
225x5
275x5
325x3

seated goodmornings (rounded back):
45x5
135x2x5
135x10

abs

H_M
03-24-2011, 05:26 PM
march 24, 2011


rotators

benchpress:
45x10
45x3 (double purples)
95x3
155x4x3 (close grip)
155x4x3 (comp grip)

straight weight
135x1
185x1
225x1
255x1
275x1

shrugs:
135x10
185x10
225x3x10

tricep pushdowns
barbell curls
shoulder tractioning

H_M
03-25-2011, 04:56 AM
from last night:

_AdGkq14ynU

H_M
03-27-2011, 02:51 PM
march 27, 2011


squats (med box):
45x10
135x5
185x5
225x5
275x5
325x5

deadlifts (pin 2):
135x5 (blues)
185x5
225x5
275x5

abs

byronsru24
03-27-2011, 05:55 PM
Looking good man. A few workouts back you did those seated round backed gmings...did you do those with your feet on the ground in a squat stance, or with your feet out in front of you?

H_M
03-27-2011, 07:05 PM
i did them with a narrow squat stance. feet a little wider than shoulder width and shins perpendicular to the ground.

rack pulls from tonight:
4-M5NNmWawo

byronsru24
03-27-2011, 07:29 PM
i did them with a narrow squat stance. feet a little wider than shoulder width and shins perpendicular to the ground.
]

You want them to really torch your low back stick your feet straight out in front of you and round your upper back on the way down. Those tore my back up like no other.

H_M
03-28-2011, 06:56 AM
i'll give it a shot next time.

H_M
03-28-2011, 05:23 PM
march 28, 2011


rotators

benchpress:
45x15
45x10 (manpon)
135x5
165x5
195x5
225x5
245x5

barbell rows:
135x5
175x5
195x5
235x5

dumbell jm presses (purple band)
side delt raises
shoulder tractioning


two pr's tonigh

H_M
03-30-2011, 05:27 PM
march 30, 2011


squats (med box):
45x10
135x5
185x5
235x5
285x5
335x3

seated goodmornings (rounded back):
135x5
155x5
175x5

abs

byronsru24
03-30-2011, 05:53 PM
How did you like the seated GMings man?

H_M
03-30-2011, 09:22 PM
they sucked, lol. definitely felt it in my back

H_M
03-31-2011, 05:42 PM
march 31, 2011


rotators

floorpress:
45x10
135x5
135x2x3 (close grip)
155x2x3
175x2x3 (comp grip)
195x2x3

shrugs:
135x5
225x5
275x5
315x5
365x5

curlz
triceps
shoulder tractioning

H_M
04-03-2011, 02:59 PM
april 3, 2011


squats (med box):
45x10
135x5
185x5
235x5
285x5
335x5

rack pulls (pin 2):
135x5 (greens)
185x5
225x5
275x5

abs


10lb pr on squats. was fried for the rest of the workout. took it easy on the rack pulls.

H_M
04-04-2011, 06:43 PM
april 4, 2011


rotators
shoulder tractioning

benchpress:
45x10
135x5

3 board
135x5
185x5
225x5
265x5
305x4

barbell rows:
135x3x20

tricep pushdowns
side delts
shoulder tractioning


1 rep pr. i almost had 5 reps but stalled about three inches from lockout. would have had it if i would have had a lift off. i'll get it next time.

byronsru24
04-04-2011, 07:43 PM
april 4, 2011


1 rep pr. i almost had 5 reps but stalled about three inches from lockout. would have had it if i would have had a lift off. i'll get it next time.

I feel your pain. I've handed everything off to myself training wise for a long time now. After awhile you get used to it, but it still sucks haha

H_M
04-05-2011, 05:55 AM
i've been thinking of using a free spotter for lift offs. i wouldn't need to depend on anyone when i wanted to do shirt work.

byronsru24
04-05-2011, 11:06 AM
i've been thinking of using a free spotter for lift offs. i wouldn't need to depend on anyone when i wanted to do shirt work.

Only thing I didn't like about the free=spotter was after awhile, I was just so used to getting into the PERFECT position before I began the lift. Even the most perfect handoff wasn't quite as good, so on meet day things felt a lot different as a result. Lifting in gear by yourself though I still think its the best option. Lifting raw...hand off to yourself.

H_M
04-06-2011, 05:03 PM
april 6, 2011


squat (med box):
45x2x5
135x1
185x1
225x1
275x1
315x1
365x1


in the middle of exams so i cut it real short tonight.

byronsru24
04-06-2011, 07:04 PM
april 6, 2011


squat (med box):
45x2x5
135x1
185x1
225x1
275x1
315x1
365x1


in the middle of exams so i cut it real short tonight.

During exams I did the same thing. Gotta keep the priorities in line man.

H_M
04-06-2011, 09:38 PM
you got that right. business before pleasure.

H_M
04-07-2011, 07:10 PM
april 7, 2011


rotators

benchpress:
45x10
135x10
185x5 (greens)
225x3 (purples)
275x3
315x1
365x1
405x0


got two meet entry forms in the mail today for stuart & i. i'm going to sign up for bench only. my benchpress is my biggest weak point at meets. with going away for 10 days, that leaves me 2 weeks to train for it. that's why i did some heavy stuff tonight.

H_M
04-10-2011, 03:46 PM
april 10, 2011


squat (med box:
45x10
135x3
185x1
225x1
275x1
315x1
365x1
415x0

deadlifts:
135x5
225x1
315x6x1
405x1 (bottoms)
455x1
495x1
545x1
575x0

abs

byronsru24
04-11-2011, 12:34 AM
april 10, 2011

575x0



Haha...you better not outpull me!

H_M
04-11-2011, 06:57 PM
that shit was in briefs. you pulled raw so your pull > my pull


april 11, 2011


rotators

benchpress:
45x2x10
135x5
185x2
225x2 (paused & super easy)

shirt on
275x2
315x2
365x2
385x1
405x1
425x0

tricep pushdowns


didn't touch anything but weight & speed felt good. missed 425 because i wobbled it on the way up and told stuart to take it. could've touched but didn't want to. weight was probably 2" from touching.

i'm going to start working in my shirt a lot more when i come back. I've been talking to ross from metal militia montreal and he's given me some great pointers. i think if i get a consistent 4-5 months of shirt training in that i can be at 445-455.

H_M
04-14-2011, 06:39 PM
april 14, 2011


rotators

benchpress:

45x3x5
95x5
135x5
155x5
175x5
195x5

shrugs
barbell jm presses
shoulder tractioning

H_M
05-01-2011, 03:47 PM
may 1, 2011


rotators

benchpress:
45x10
135x5
165x3
185x3
205x3
225x3

shirt on:
275x3
295x3
315x3

4 board, shirt off:
225x3
245x3
265x3
285x3

reverse band benchpress to chest (greens):
225x3
345x3
265x3

h-rolls
shoulder tractioning

H_M
05-03-2011, 05:18 PM
may 3, 2011


deadlifts (pin 2):
135x2x5
135x3 (greens)
185x3
225x3
275x3
315x3
365x3
405x0

barbell rows:
135x5
155x5
175x5
195x5
215x5
235x5 (straps)

pullups:
3, 4, 3

biceps
side delts

H_M
05-05-2011, 05:05 PM
may 5, 2011


squat (med box):
45x12
135x5
185x3 (reverse greens)
225x3
275x3
315x3
345x3
375x3
405x1

goodmornings off chains:
135x5
185x5
225x5
275x5

abs


good workout tonight. feeling like i'm back in the groove.

H_M
05-08-2011, 04:29 PM
may 8, 2011


rotators

benchpress:
45x10
135x5
165x3
205x3
235x3

shirt on:
275x3
295x3
315x3
325x3

3 board, chains, shirt off:
135x3
185x3
205x3
225x3

reverse greens, chains
225x3
245x3
265x3

h-rolls
shoulder tractioning

H_M
05-10-2011, 05:17 PM
may 10, 2011


deadlifts:
135x5
135x5 (chains)
185x3
225x3
275x3
315x3
365x1

t-bar rows:
45x10
95x10
120x3x10

shrugs:
135x10
185x10
225x10
275x10

facepulls
curlz for the girlz
side delts