View Full Version : Hedlesky's How to Get Fat and Strong

07-11-2011, 10:46 AM
I have known wannabebig has existed for a while now but I have not checked it out until recently. Seems like a lot of good information and a lot of helpful people. So, I am going to start keeping a log on here and start getting involved with some of the topics being discussed. My most notible competition lifts so far: 690 raw squat, a shitty bench press, an 804 single ply deadlift, and a post broken back 1923lb total at 275. Currently I am dealing with a torn hamstring/adductor magnus. It has been a problem since april but is finally getting better and I have been able to get some more weight on the bar in training. 9 weeks until I had planned on doing push-pull nationals in september but I am playing it by ear. I am in the third week of my first training cycle for the meet so I will just start my log from here:

Somehow still alive after this:

Sunday-7-10-11-DE Lower

Its about 50 billion degrees outside, making it 60 billion degrees in the garage.

LTT Deadlifts<~~~ horrible idea- 405x25x2 in 18:42
Seated SSB Upper Back GM's-165x3x45s on/30s off
Sumo Deadlifts-225x3x20=60 total reps

Then I think I was legally dead for a few minutes. I had to pull a Crossfit and lay on the ground for about 15mins afterwards. I somehow crawled, more like a combination of flopping and rolling, into the bathroom, turned the knob in the shower to sub zero and laid in there for another 15 minutes. That did the trick and I am slowly regaining sensation in my hands and face.

I either had heat stroke or this is just what happens when you do 110 deadlifts in one workout... for anyone keeping score, I did 33,750lbs of work... just on deadlifts.

More a little later today.

07-11-2011, 01:36 PM
Monday-7-11-11- RE

Wanted to do some squats but my back was trashed after yesterday. So:

135lb sled- 150 foot trips- forward, backward x2, Lateral x 4
30lb med ball Hindu Throws x 100


Feel much better now.

07-11-2011, 01:41 PM
Nice try, but you can't hide from me.

07-11-2011, 01:42 PM
LTT Deadlifts<~~~ horrible idea- 405x25x2 in 18:42
Seated SSB Upper Back GM's-165x3x45s on/30s off
Sumo Deadlifts-225x3x20=60 total reps

that looks nasty and I'm with you on the cold shower after a workout in the Garage. I end up doing that almost every time. It's the only way I can stop sweating and start to feel normal.

07-12-2011, 07:24 AM
Nice try, but you can't hide from me.

Damn man, you are everywhere. haha.

07-12-2011, 10:15 AM
Tuesday-7-12-11- ME Upper

Tons of shoulder int/ext rotation stretches
Posterior Capsule Work<~~~ awesome

1 arm sledge swings- 8lbsx3x3

Fat Bar Seated OH Pin Press... this exercise is a bitch. I think its also called a Savichis Press??? Dead stop between every rep
165x5<~~~ goal for today
205x5<~~~ Put wrist wraps on for this one and they exploded off on the eccentric of the 2nd rep... that pissed me off

Fat Bar Incline- 165x3x20= 60 total, extra wide grip
JM Press- 135x4x15=60 total
Wobble Bar- 100x3x20=60 total

Done... and feel awesome.

07-13-2011, 01:33 PM
Wed-7-13-11- RE

Stretch/Soft Tissue a little bit

1 arm sledge swings-8lbsx6x3
Fat Bar Bench-100lbsx100
Mini Ext. Rotations-15 high, 15 low

Sledgehammer- 16lbsx1min on/30s off for 3 reps leading with each arm. Took 8mins 30s

Mini Ext. Rotation again


07-13-2011, 07:46 PM
Glad you are posting around here. This place definitely is more powerlifter oriented I feel than other sites.

Have you ever seated good mornings? I tried some today because my upper back strength is a big limiter for me with squatting. I tried them high bar to make them as hard as possible. I thought they did a great job of teaching me to "pack the neck", but I only really could handle 225 for 6 or so.

07-14-2011, 01:27 PM
Glad you are posting around here. This place definitely is more powerlifter oriented I feel than other sites.

Have you ever seated good mornings? I tried some today because my upper back strength is a big limiter for me with squatting. I tried them high bar to make them as hard as possible. I thought they did a great job of teaching me to "pack the neck", but I only really could handle 225 for 6 or so.

I have been doing a bunch of these lately. The only reason I ever miss a squat is because my upper back gives out and then I look like a cat taking a shit. These have helped tremendously. Doing them with a safety squat bar adds a little extra awful to them because I think it hammers your upper back a lot more. On Wennings so you think you can squat vids he suggested doing them for time. I really think thats the best way to do them.

07-14-2011, 01:27 PM
tHURSDAY-7-14-11-ME Upper

Tested vertical jump- 32.5 inches at 285. My best ever was 38.5 at around 240 while at a comibine for football. Oh well, I chose squats over "ups."

Speaking of Squats- to a parallel bench-
Jack Pro Briefs
765x1<~~~ speed squat
815x0<~~~ I had to walk all of these out and just could not get into a good starting position, feet were too close, back was all over the place. I think I could have smoked this and then some if I could have gotten set up better. Haven't really had heavy weight on my back in a while due to the hammy so this felt like about 20 million tons on my back. Hamstring held up pretty well for the most part. I just need to get strong again.

500x10=60 total

32lb Blob Walks- 20 foot tripsx3 with each hand

I learned a lot today. Like how using multiply gear requires a shitload more technique than raw or single ply. 3 goals for next year:
1. Do a big multiply meet
2. Do RALWLWLWLW Nationals
3. Win them both and then talk so much shit on the internet that I get kicked off every forum in the universe.

07-14-2011, 08:00 PM
Yeah, I am limited in bar options. Someday I will make my own home gym (planning on intentionally buying a house with an unfinished basement). For right now I am limited to commercial gyms and straight bars. I bet a SSB would just wreck me.

07-15-2011, 09:07 AM
Friday-7-15-11- DE, kinda.

Bench Skill Eval.:

Wanted to just do some heavy singles, film them, and see how my technique looked... that turned into working up to a 430 raw bench with the fat bar. The only reason I got it was because my form was solid.

Band Pull-Ups-15, 15, 10, 7, 7, 6=60 total
Standing abs-4x15=60 total

Was going to condition but decided I'd rather go eat a cheeseburger.

07-17-2011, 09:45 AM

So, my first block of training has come to an end. My goals were to gain some mass and heal up my hamstring as much as possible. As far as getting bigger, I have gained 10lbs and havent really done anything different with my diet. Check that one off. Hamstring is feeling much better. Still not 100% but I plan on killing it with mobility work for this next week.

The next cycle is intended to just get as strong as I possibly can in one months time. Training volume will be much lower but relative volume and intensity will be through the roof. Hopefully I don't die but, honestly, I don't really care about that too much. Even if I am not at 100%, I should be able to come away with a win at push pull nationals. I just need a new bench shirt (because mine exploded) and get my pull back up to mid to high 7's. I doubt I will be ready to get something over 800 again by september but who knows.

07-25-2011, 03:23 PM
Sunday- Transmutation Phase- DE Lower-7-24-11

Sqwatz- 365+180lbs in band tension x 6x2
Added belt and another 100lbs in tension x 6x2

Pulls- Quaded Mini+405 x 12x1

Sumo Deads- Quaded Mini+225x10, 315x3x10

Fake Blob Thing- 30lbsx5 picks, 50lbsx5, 60lbsx5 <~~~ my hand barely fit over the plates

Spread Eagle Sit-Ups- 30lb med ball x 2x20

Just started reading "Special Strength Training," Verkoshanky's last book, and it might be the single greatest training book EVER. I am obsessed with it.

07-25-2011, 03:24 PM

90lbsx6 trips of 300 feet<~~~ used a different pulling style on each trip
270lbsx6 trips of 150 feet<~~~ this was awesome.

Hip Ext. Rotations- Quaded mini x 75 reps
Int. Rotations- Green band x100 reps x each leg

Squats- 45lbsx30

Lots of stretching

07-26-2011, 10:09 AM
Tuesday- 7-26-11-ME Upper

Close Grip Rev. Band Bench- 315x5, 365x3, 405x1, 455x1, 495x1, 515x1<~~ PR, 365 (about 70%) x3x6
DB Incline- 70sx47
Dble Mini OH Ext.-4x10
Bent DB Rows-110lbsx2x20

Called it a day. Wanted to do a little more but the air quality is bad outside I could not get any air down. I will finish up later or tomorrow.

07-27-2011, 08:35 AM


Sled-180lbsx8 trips with various pulls
135x2 trips lateral walking

150 foot trips

Benched the bar 100x

Slegehammer-16lbs x 2 x 1minute on/30s off

Feeling sluggish. I've somehow dropped about 10lbs in a day so I know 2 things:

1. My diet sucks
2. I am dehydrated

I had planned to slowly get back down to 275 for push pull nats. I think I cut too many carbs out too fast. Fixing that problem today by eating everything and anything in sight.

07-28-2011, 10:36 AM
Thursday-7-28-11- ME Lower

First time deadlifting heavy since the tear:

Rev. Band DL's-
855x2x0<~~~~ the only dl suit I had on hand was the same one I wore when I was 229... I was 283 this morning. My positioning and set-up were awful, I should have just done this raw.


Front Squats-

Done. I have a bigger suit somewhere. My body went into total freakout mode when I got the heavyweights in my hands. Hamstring felt good and it's still intact so thats a plus I guess.

07-29-2011, 01:10 PM
Friday-7-29-11- A.M.-

Sled-90lbs- various pulls for 6,000 feet. This was shear misery today after yesterday and its already about 90 degrees outside... speed bench later...

Friday-7-29-11-PM DE Upper

Invented a shoulder mobility drill today that is the most awesomest thing in the universe. For the first time since I can remember I felt like I had a strong even push from both of of arms when I pressed. Anyway:

Fat Bar Bench- 175+80lbs of chain x4x3, +120lbs x4x3, +140x4x3
Fat Bar Close Grip, 2bd manpon-+140lbs of chain- 215x6, 235x6, 255x6, 275x3x6, 305x4
Military Press-135x2x10, Push Press Kinda-135x2x10

V-Grip Lat Pulls- Blue Bandx15, Blue+Orange x10, Blue+Green x10, Blue+orange+greenx10, B+Gx10, B+Ox10, Bx15 <~~~ Lat's are poppin' bro'.
Plate Lever Curls-25lbs- long leverx2x10, short leverx2x10<~~ these suck

More of the shoulder mob I invented and about a billion pull aparts with a mini band from various angles

It's hotter than 2 squirrels bangin' in a wool sock today.

08-02-2011, 09:29 AM
Tuesday-8-2-11-ME Upper

Bench-Comp Grip-+140lbs of chain-
340x1<~~~ PR
365x1<~~~ like a 45lb PR and had some more in the tank.

Inc. Bench- 135x10, Med. Grip-225x6, 245x6, 265x6, Comp Grip-275x2x6=40 total reps
Bent Over Row-135x4x10 w/ 4 different grips
Face Pulls-Bluex4x10
BB Curls-45x10, 65x10, 85x10, 105x10
Ext. Rot.+Abbduction-Mini-4x10

Sledge Walks-8lbs x 4 each hand

I dont know where the hell that bench came from. Something in my training is working out very well this training cycle.

08-02-2011, 11:23 AM
I noticed you have started increasing either the weight or accommodating resistance on your DE days recently. Is this something you picked up at westside or are just trying out on your own? I remember hearing that they don't typically do the 10-12x2 or 9x3 with the same weight throughout as outlined in the book of methods anymore.

08-03-2011, 09:00 AM
I noticed you have started increasing either the weight or accommodating resistance on your DE days recently. Is this something you picked up at westside or are just trying out on your own? I remember hearing that they don't typically do the 10-12x2 or 9x3 with the same weight throughout as outlined in the book of methods anymore.

Actually, after talking with Louie when I went up there, they have really started jacking up the volume with some of the speed work with a couple of their guys. They train speed strength (40-60% and higher volume) about 90 percent of the year with around 25% of a max in accomodated resistance on the bar. At least that was the general outline Louie went over in March. It might be totally different now. haha.

I am adding more band tension for a couple of reasons. My squats have always slowed down when I get heavier. I can bench and pull relatively fast with near max and max weights but my squats look like they are in slow motion. I am trying to speed up my eccentrics to, hopefully, develop the elastic components involved in squatting. My speed has gotten worse since my hamstring tear so hopefully this helps somewhat. So far so good, but all of the tension might slowly be killing me. Also, I am trying to raise my relative training volumes for this training cycle. Easiest way to do that is to add more tension to the bar.

08-03-2011, 09:01 AM

Wobble Bar Bench-100lbs in swingin 25sx4x25
Plate Front Raises-45x4x25
TKE's-Light band standing on 2 airex pads... very functionalx2x25- added another light band and did some patellar tractioningx2x25

Prowler- Was dreading this. The field I use for pulling is too wet but the street was clear so:

180lbsx10 trips of 60 feet. Didnt keep track of time or anything but every rep was a million miles an hour and I wasn't winded at all when I was done.

This new training scheme I ave set up is ridiculous. You basically feel like death for the first week of the cycle then all of your weights go up 60lbs and you turn into Lance Armstrong.... only with less test injections... for now.

08-04-2011, 09:51 AM
Thursday-8-4-11- ME Lower... making progress...

Kneeling jumpsx6x3

Deadlifts+140lbs of chain- 225x5, 315x5, 405x3, 495x1, 600x1, added suit and belt 650x2x0. My goal was 700 today but I am just having trouble getting used to pulling heavy again. My hamstring felt ok but it really felt like my abs were much weaker than they were before the tear. That is something I will focus on the next couple weeks.

RDL's- 315x6, 405x6, 500x6<~~~ again, abs failed first

Snatch grip shrugs-315x2x20
Heel Diggsx4x10

A lot of work to do...

08-05-2011, 11:43 AM
fRIDAY- 8-5-11- DE Lower

A.M.-90lb sled x 6,000 feet


Bench-Fat Bar-Mini+ 165x3x3, 185x3x3, added another mini+185x3x3, took mini off x3x3

DB Bench- 60sx10, 110sx6, 135x15, 10, 7=32 total reps... last time I did this I think I only got 27 total

1 arm DB Row-110x10, 160x10, 210x2x6<~~~ DB exploded and all the weights fell off so I stopped

Weird Rotator Cuff/Scapular Retraction/Depression/shoulder abduction exercise-Minix3x10
1 arm mini rear delt stupidsx3x10
Hammer Curls-60sx5x10

Pumped beyound the capacity for rational thought.

Training is going awesome.

08-07-2011, 10:48 AM
Sunday-8-7-11-DE Lower

Short and sweet

Squats-435+180 in bands tensionx6x2, +100 in tension x2x2, 455x1, 500x1

DLs-Quaded Monster mini- 315x10x1


08-08-2011, 09:23 AM
Monday Prowlin'

Tried to do the 500 Challenge but found out the hard way my vibrams lose traction with a 400+lb sled. So here is what happened:

30 yard trips- 90x2, 180x2, 270x2, 360x 2inches, 270x4

The end... of both the workout and my life.

08-09-2011, 10:09 AM
Tuesday- ME Upper-8-9-11

Threw a 25lb med ball a bunch of different ways-15 or 20 reps

135x10, 225x5, 275x5, 315x3
Rev. Lights and 2 board
365x1, 405x1
Loose bench shirt cause my other one exploded
455x1, 495x1, 545x1, 585x0<~~~ touched too low and got too loose
No bands or boards
475x3x1<~~~ all were pretty easy

Fat Bar Bent Over Row- 75x12, 165x6, 215x2x6, 235x6

Arm over arm prowler pulls- 100 feet, 270x1<~~~ only did one because a DNR cop told us we couldnt block the road. Those guys don't do enough as it is so I didnt want to piss him off so that he did even less. I have had real OCPD cops come up and talk to me while I have done training in the road before with no problem. Those conversations are usually something like the cop saying "That's awesome" and drives off. Oh well, the exercise was Andy's idea and I didn't want to do it anyway. haha.

Spread Eagle Sit-Ups- 60lbsx10, 110lbsx10

08-10-2011, 09:18 AM
Wednesday- 8-10-11- RE

Need to get down about 10lbs for push pulls so:

A.M.- 20 mins, 12%incline, 2.7mph

A little later:

Traction/Dsitraction on shoulders
Posterior Capsule/scalene stretches

Quiddich Stretched the entire length of both hamstrings for 5 mins each
Did some hip re alignment with a green band x 10 reps

Prowler- 180lbsx60 foot tripsx10 reps in 8:16

The end. I know the training is working because I feel like poop right now.

08-11-2011, 07:41 AM
Thursday-8-11-11-ME Lower

In kinda a rush:

Chain suspended, cambered bar GMs at deadlift height with doubled Minis- If I had to guess, I would say the bands were adding anywhere from 180-200lbs at lockout
405x3<~~~ no where near a max but didnt want to do anything stupid today

Here is where things got a little f'ed up:

Band Shrugs-Bluex30
Spread Eagle Sit-ups-30lbsx29... then everything in my core locked... and did not unlock for about 20mins.

This actually happend to me quite often. Maybe my abs are just really really weak.

08-11-2011, 07:48 AM
Sounds like they're probably overtrained.

....damn, that was funny.

What do you mean locked up? Cramped?

08-21-2011, 12:31 PM
Sounds like they're probably overtrained.

....damn, that was funny.

What do you mean locked up? Cramped?

Ha. Nice. Just a really bad cramp. I train in my garage and it is about a million degrees outside all the time here. I think I have been in a constant dehydrated state for the last few weeks.

08-21-2011, 12:32 PM
8-21-11- Shit is getting real(ization)-DE Lower

Deloading went well. Didn't do anything too special.

Tons of hamstring flossing/lax ball work
About 200 reps of several different row variaitons with a Light band

Kneeling Jumps to 20 inch box jumps (double jump)- 3x3, 75lb SSB-2x3
Cambered Bar Soft Box Squats+140lbs of chain- 300x6x3
DL's+140lbs of chain-365x8x1
Fat Bar DL's- Worked up to 400lbs double overhand (2inch fat bar)

Supersetted These:
Suitcase DL's-135x3, 185x3, 225x3, 315x3
Speed GHR's- Light Bandx4x10

Stretched out my psoas, hamstrings, and quads

Done. More later.

08-22-2011, 09:49 AM
8-22-11- Stuff day

Tons of hammy/hip mobility

100 Heel Diggs in the Blast Straps
Hip Int Rotations- Blue Bandx3x20

Tons of static stretching

Might push the prowler later if I've got time.

08-23-2011, 10:56 AM
Tuesday-8-23-11- Me Upper

Reactive Throw w/ 30lb med ball against a tire x a bunch?

Bench- worked up to a pretty easy 405
Loose Shirt-
455 off 2 boards
475x1 easy
485x1 little uneven but flew up
485x1 little low but flew up

JMs-135x10, 155x6, 185x6

Supersetted these
1 arm DB Rows- 60x10, 110x10, 160x10, 210x10
Speed a 1arm OH Tri Ext.-Light Bandx4x10

These too-
Pull-Aparts- OH and normal- Monster Minix4x15 each
Sledgehammer Walks- 8lbs x 5 reps each arm

Superhighway To Great Guns Workout-
Wide Grip BB Curls- 85lbsx45 reps

Immediately to:
Weird High Band Curl-in Things- Light Band- 5x10/10s rest

My fingers hurt...

08-24-2011, 01:07 PM
Wednesday-8-24-11- Stuff Day

5-Way shoulder mob x 20mins

Wobble Bar Bench- 50lbsx25, 100lbsx4x20
Ext Rotations- Mini Band- 120 total reps from a bunch of different angles

Ankle Traction Mob- x2mins
Hammy Flossing- Kept doing it until it didn't feel like my legs were ripping off
Heel Chord Roll w/ Barbell<----- This is the single most painful thing I have ever done. 3mins on each leg following by 5 minutes of dry heaving and uncontrollable crying. Damn.