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HeavyBomber
04-21-2006, 07:29 PM
This looks like a good site so I'm going to start keeping my journal here. It looks like there's a whole lot of guys who know what they are doing here and I need to get some good criticism and input. So here it is.
I'm somewhat of a power lifter and compete fairly regularly in local meets.

weight: 250
height: 6'


I follow sort of a Westside hybrid routine and have done really well with it so far. Today was my Max Effort squat day:

Good Mornings:
135x5
185x5
225x3
275x3
315x3
365x2
405x1
435x1

Squats (shoulder width stance -below parallel):
135x5
225x3
275x3
315x1
working sets:
405x10
455x5
315x12

Leg Press:
heavy x8
heavier x8
lighter x8
lighter x15

Reverse-hypers:
3 sets of 8-10 varying weight

Leg curls:
3 sets of 8-10 moderate weight

HeavyBomber
04-21-2006, 07:30 PM
April 5th training -Max Effort Bench

* Flat Dead Press in rack (supports 4" off chest)
135x5
165x5
195x3
225x3
255x3
285x3
315x1
345x1
375x1
405x1
425x0 didn't have it today
* Flat Bench Press:
315x7
315x6
* Decline Bench Press:
315x8
315x6
225x15
* Flat Db Press:
115's x8
115's x7
90's x10
* Lateral raises with bandsdown under feet
a bunch

HeavyBomber
04-21-2006, 07:30 PM
April 5th - Dynamic Squat, back

* Box Squats (2 bands)
245x2 X10 sets

* Power Cleans:
185x3
225x1
255x1
225x5
225x3
* Bent-over rows:
225x8 X4 sets
* Cable Pull-downs:
?x6-8 X 2sets
* Cable rows:
? x8 X3 sets



I was going to do some bicep stuff too but I ran out of time.

HeavyBomber
04-21-2006, 07:30 PM
4/11/06 -ME squat

* Rack Pulls (knee level):
245x3
295x3
335x3
385x3
425x3
475x3
515x1
565x1
605x1
655x1
695x1
745x1 (straps)
* Squats (shoulder width):
225x5
275x3
315x1
410x11
* GMs:
275x6
245x8
225x8
* Glute/ham raises:
2 sets of 8
* Pull-thrus:
3 sets of 6-10

HeavyBomber
04-21-2006, 07:31 PM
4/13/06 - Dynamic bench / delts / triceps

* Bench Press (7 bands):
185x2 X10
* Standing O'head Press:
185x6
225x5
155x10
155x10
* Close-grip bench (28 lb. chains):
225x5
185x8
155x8
155x6
* Cable tricep extensions with rope:
3 sets moderate weight x 15-20 reps

HeavyBomber
04-21-2006, 07:31 PM
4/14/06 -Dynamic Squat, back

* Box Squats (2 bands):
275x2 X10
* Jump Squats with dumbells:
100's x8 X3

I forget all I did for back. I need to start writing all of it down but sometimes I just do whatever I feel like.

* cable pull downs
* cable rows
* cable high rows
* db shrugs
* hammer curls

HeavyBomber
04-21-2006, 07:31 PM
4/17/06 -ME bench

* Bench Press:
135x3
165x3
195x3
225x3
255x3
285x1
315x1
345x1
375x1
405x1
-maybe could have gone up for one more attempt but my delts are really hurting today so I decided to back off.
* Decline bench:
320x8
320x8
315x10
* Incline Db Press:
110's x8
100's x8
* Dips
a couple sets body weight
* lateral raises

HeavyBomber
04-21-2006, 07:31 PM
4/18/06 -ME Squat

* Rack Pulls:
245x3
345x3
445x1
495x1
535x1
585x1
625x1
675x1
725x1
765x1 (straps)
* Squats:
225x5
275x3
315x2
415x10
455x5
* GMs:
315x8
275x8
225x8 with a few squats
* Leg Press:
900x8
1000x8
1000x6
650x18
* Pull-thrus:
3 sets moderate weight

HeavyBomber
04-21-2006, 07:31 PM
4/19/06 -took the day off. Probably take tomorrow off too.

Sidior
04-21-2006, 07:50 PM
insane strength bro, looking forward to keepin tabs on this journal

HeavyBomber
04-21-2006, 10:09 PM
Thanks Sidior. I do a lot of coaching for local lifters but I'm somewhat in a bubble. I have my own brand of lifting but I could really use some experienced input on my own routine. Sometimes I find myself questioning myself and why I do things the way I do. I read as much Tate and westside as I can and I know I'm making good progress. Anyway, I do appreciate your time reading through my journal so far.

HeavyBomber
04-22-2006, 09:34 AM
4/21/06 - Dynamic bench / delts / triceps

* Bench Press (10 bands):
185x2 X10
* Standing O'head Press:
185x6
225x5
155x10
* Db Front raises:
35's x8
30's x8
* Close-grip bench (28 lb. chains):
185x8
205x8
225x8
* Cable tricep extensions with rope:
3 sets moderate weight x 15-20 reps

HeavyBomber
04-22-2006, 10:04 AM
A few personal best stats:
dead lift: 640 -sumo w/suit
squat: 540 w/suit
Bench: 415 raw

deeder
04-22-2006, 06:07 PM
Damn! You're a pretty strong dude! What do you bench in a shirt?

HeavyBomber
04-22-2006, 09:28 PM
Thanks man,
never benched in a shirt. I have always kind of resisted but I think I'm going to get one in the near future because I just can't compete with shirted lifters. Hell, it's questionable I'll compete with a shirt. There's a lot of good benchers in my area.

HeavyBomber
04-23-2006, 10:07 AM
April 22th - Dynamic Squat, back, biceps

* Box Squats (12 box)
405x1 X8 sets

* Power Cleans:
185x3
255x1
225x5
* Bent-over rows:
225x6 X4 sets
* Cable Rows:
?x8 X 3sets
* One Arm rows:
80 x8 X2 sets
* Db Shrugs:
100's x8
110's x6
120's x6
* Db Hammer curls:
40's x8
45's x8
50's x7
* Db curls:
35's x8
35's x8
30's x8

drew
04-23-2006, 10:32 AM
Wow man, you have some great power. How long have you been lifting? When is your next meet? What fed(s) do you lift in?

Based on that GM, you should be close to breaking 600 on the squat easily.

Goodwinm
04-23-2006, 10:42 AM
Don't mean to nitpic HeavyBomber but shouldnt the date posted be 22nd and not 22th?
Sorry just thort id point it out. hehe.

Some super Power there dude! Really awesome stuff. Whats your personal best on the big 3 total?

HeavyBomber
04-23-2006, 03:53 PM
Wow man, you have some great power. How long have you been lifting? When is your next meet? What fed(s) do you lift in?

Based on that GM, you should be close to breaking 600 on the squat easily.

Been lifting for about ten years, power lifting for about four. Next meet is sometime in June and I'm just a local lifter. I have only lifted in one sanctioned meet and I can't remember which one. It's one of the one's that is drug tested. I'll find out.
I generally don't talk about that particular meet because it was not a very good one for me.
Squat is weird for me. My posterior is solid but my quads are not the best. Still, I think in a real good suit I may be able to break 600 although I have never done it.

HeavyBomber
04-23-2006, 04:00 PM
Don't mean to nitpic HeavyBomber but shouldnt the date posted be 22nd and not 22th?
Sorry just thort id point it out. hehe.

Some super Power there dude! Really awesome stuff. Whats your personal best on the big 3 total?

No man, frum ware I cum frum, w'all say 22th... lol

I do mostly push pull meets. I have only done one meet that was all three lifts and I sucked that day... My best meet numbers were what I posted a few posts back but they were not all during the same meet.

I need to get more serious about competing but for now I'm kind of a duffer.

Hey man, thanks for posting everybody.

HeavyBomber
04-23-2006, 04:03 PM
Well, I have been at for awhile so I'm taking this entire week off and rest up a bit. After that then I'm going to hammer until mid July or so.

Goodwinm
04-23-2006, 04:39 PM
Well, I have been at for awhile so I'm taking this entire week off and rest up a bit. After that then I'm going to hammer until mid July or so.
good luck with it dude! Make sure to post back here :)
wana check your progress

HeavyBomber
04-25-2006, 07:49 PM
Thanks man.
Jeez, I haven't posted for a whole 2 days and my journal is already on page 3. This is an active forum.

KevinStarke
04-25-2006, 09:02 PM
Holy crap just checked out your sessions your strong as hell man. 765 rack pull haha damn man. I'll definitelly be checking your journal out.

rookiebldr
04-25-2006, 09:37 PM
Thanks man.
Jeez, I haven't posted for a whole 2 days and my journal is already on page 3. This is an active forum.


yeah, it does tend to be on the week days. Good luck with the journal and your lifting.

HeavyBomber
04-28-2006, 03:52 PM
Thanks for the interest fellas. I am proud of my lifting but I have so far to go. I need a 700 dead and 450 raw bench. Those are my goals. I figure I need to get to 270ish body weight to make it.

It's almost been a week since I lifted and it's killing me. I need to get back in there but I'm going to hold out until Sunday or Monday.

HeavyBomber
04-30-2006, 08:12 PM
Okay, back at it after a full week off.
4-30-06: ME bench
Bench Press (raw competition form with pause):
135x5
185x5
225x3
255x3
285x3
315x1
345x1
395x1
425x1 no doubt
435x0
I think I could have done 435 if I had not gone for the 425 first.
Bench Press:
315x10
Decline bench press:
315x8
315x6
Incline Db Press:
115's x8
105's x8
70's x14
Db front raises (front delts):
35's x8
40's x8
35's x12
reverse grip cable extensions (triceps):
50x12
50x16

Bodyweight: 260 lbs. in sweats and shirt (no shoes)

Goodwinm
05-01-2006, 03:05 AM
very nice workout! even after a full week off.

drew
05-01-2006, 07:03 AM
Nice benching bro.

HeavyBomber
05-01-2006, 05:11 PM
thanks goodwinner and drew. much appreciated.
I was going to test my deads followed by a leg workout tonight but I got less than 6 hours sleep last night so I'm skipping it. I'll get some sleep tonight and then hit it tomorrow.

Goodwinm
05-01-2006, 05:17 PM
thanks goodwinner and drew. much appreciated.
I was going to test my deads followed by a leg workout tonight but I got less than 6 hours sleep last night so I'm skipping it. I'll get some sleep tonight and then hit it tomorrow.
No probs. U deserve the credit for putting so much effort in.
make sure you do!!
there is Plenty of time to sleep when your dead.

KevinStarke
05-01-2006, 05:38 PM
Insane benching man, good job.

HeavyBomber
05-02-2006, 07:51 PM
5-2-06 -ME Dead
Dead lift (sumo):
225x1
315x5
405x1
495x1
565x1
620x1
650x1
Full Squat (shoulder width stance):
225x5
315x2
315x2
415x10
405x8
225x15 (narrow stance)
Reverse hypers:
3 sets
abdominal crunches:
3 sets
Pull-thrus:
3 sets

This was a day that everything seemed to go wrong. I nearly sh!t my pants on that final dead (seriously, it was close). Then on the heavy squats the bar kept wanting to roll down on me so I was struggling with that the entire time. It killed my wrists. Then I smashed my shin on the freaking incline bench press which about made me do the pain dance. I got my 650 dead so I'm happy for now.

KevinStarke
05-02-2006, 07:52 PM
Sweet christ... repping my max on squats like nothing and deadlifting like a beast. Do you have any videos or pictures of you or your lifts man you must be a complete monster. I need to gain 100 lbs stat!

drew
05-02-2006, 08:05 PM
SOmeday, I hope I have a sh*tty day like that one. Nice lifting.

Sidior
05-02-2006, 10:31 PM
impressive last two session bro.....650 dead, ****!

Goodwinm
05-03-2006, 01:27 AM
Impressive workouts as usual!
Do u do weighted abdonimal sets or just bodyweight?

HeavyBomber
05-04-2006, 04:35 PM
Sweet christ... repping my max on squats like nothing and deadlifting like a beast. Do you have any videos or pictures of you or your lifts man you must be a complete monster. I need to gain 100 lbs stat!

I don't really have any pics o video but I'll work on it. Can you post videos to a site like this?
lol I'm not that big, just your average 260 lb. power lifter type. I appreciate the props man.

HeavyBomber
05-04-2006, 04:38 PM
Thanks drew, Sidior and goodwinner. I'll try to get over to you guy's journals real soon. My inet time is kind of limited :(
goodwinner, I just do bodyweight ab stuff -crunches, leg lifts... nothing real novel.

Goodwinm
05-04-2006, 04:39 PM
I don't really have any pics o video but I'll work on it. Can you post videos to a site like this?
lol I'm not that big, just your average 260 lb. power lifter type. I appreciate the props man.
indeed u can :). look in the members pics and vids section.
You can upload ur videos to www.youtube.com or something similar and then post the link here.

Will look forward to seeing some vids. If u can get any ;)


Thanks drew, Sidior and goodwinner. I'll try to get over to you guy's journals real soon. My inet time is kind of limited
goodwinner, I just do bodyweight ab stuff -crunches, leg lifts... nothing real novel.

Hey dont worry bout it. Whenevers best for u man.
kool kool on the ab stuff. i spose ur abs get a lot of pounding from ur monster workouts.

HeavyBomber
05-04-2006, 04:43 PM
5/4/06 -Dynamic bench/front delts/triceps
dynamic bench press (6 bands looped under bench):
185x2 X12 sets - minimal rest between sets
Standing O'head press:
185x8
185x8
165x7 or 8?
high pull:
135x8 X3
standing o'head press:
135x10
Close-grip bench press (28 lb. chains attached):
205x6
200x6
185x6 ugh -burnt out

40minutes and out.

drew
05-04-2006, 07:34 PM
Strong benching there. Nice work.

HeavyBomber
05-07-2006, 05:53 PM
Thanks drew.
5/6/06 -dynamic squat, back
Box squats (14 box)(4 bands):
225x2 X8
225x2 X3 (12 box)(2 bands)
Power cleans:
245x1 X3
245x6
245x5
Bent over BB rows:
245x8 X3
high pulls:
155x8 X2
135x8
Pull-ups:
body x6
cable pull-dns:
160x10 X2
T-bar rows:
3 plates x6 X2
seated cable rows to neck:
? x6-8 X2
db shrugs:
110's x6
95's x6
70's x8
hammer curls:
45's x8 X2
cross body db curls:
who knows x8 X3

Yeah, I did a lot but my back can handle it. I'm sore today though.

drew
05-07-2006, 06:36 PM
Wow, that's a lot of volume. Great squatting.

KevinStarke
05-07-2006, 06:39 PM
Damn man nutty volume, great workout.

HeavyBomber
05-07-2006, 07:32 PM
yeah, it was a little overkill but my energy was up and for once I had some free time.

Sidior
05-07-2006, 09:07 PM
loads of volume, solid session

HeavyBomber
05-08-2006, 06:34 PM
5/8/06 -ME bench
Board Press ( two boards):
w/u
225x3
255x3
285x3
315x3
350x1
405x1
435x1
455x1
475x0 -max overload reached :)
Bench Press:
315x10
Decline bench:
315x8
315x8 struggled for the 8th
225x12
Incline db press:
90's x10
70's x10

Did some light front raises and a couple light tricep stuff.

KevinStarke
05-08-2006, 07:24 PM
Holy damn man, awesome benching, 110 lbs more than I 2 boarded last week...I hate you

HeavyBomber
05-08-2006, 07:28 PM
LOL
yea dude but I have 100 lbs. bodyweight on you. Plus, you're 18, I'm well... umm... ancient in comparison.
I would say your bench is awesome too.
Thanks man.

drew
05-08-2006, 07:31 PM
Nice benching HB.

HeavyBomber
05-09-2006, 04:29 PM
Thanks dude.
5/9/06 -off day

Meat_Head
05-10-2006, 01:43 AM
AWESOME strength, very inspirational stuff! How long have you been lifting?

HeavyBomber
05-10-2006, 05:56 PM
Thanks xMeat_Headx, I appreciate that. I have been lifting for a little over 10 years. The last 5 with power lifting as my goal.

5/10/06 -ME squat/heavy legs
GoodMornings:
135x5
185x5
225x3
275x3
315x3
365x1
405x1
425x1
455x1
Squat (slightly wider than shoulder width stance):
225x5
225x3
315x1 X2
425x10
455x6
405x6 ran out of gas
GoodMornings:
225x8
225x4 need to lighten up
185x8
Glute/Ham Raise:
body x 8 X3
Leg ext.
4 sets moderate weight

KevinStarke
05-10-2006, 07:14 PM
Damn man crazy lower body day. Real strong goodmornings.

drew
05-10-2006, 08:07 PM
Great GMs dude. Are you doing them suspended, or regular?

HeavyBomber
05-10-2006, 08:25 PM
regular.
Man, I did the lifts but I was winded after the squats. Guess maybe, uh I just c an't say it... maybe need to start doing ... CARDIO!!! AHHHHHHH!

HeavyBomber
05-10-2006, 08:27 PM
I should do them suspended next week. Thanks for the idea drew.

drew
05-10-2006, 08:35 PM
CARDIO! NOOOOO!!!!!!!!!!

I like to do triples for a max on GMs one week, then do singles suspended 2 weeks after that.

KevinStarke
05-10-2006, 08:55 PM
Suspended GM's rule, and cardio is the devil.

HeavyBomber
05-11-2006, 03:50 PM
5/11/06 -off

HeavyBomber
05-12-2006, 05:23 PM
5/12/06 -DE bench/delts/tris

* Bench Press (5 bands):
185x2 X8
* Standing Overhead Press:
165x10
205x10
155x10
* cable tricep press-dns:
a bunch til failure

KevinStarke
05-12-2006, 07:46 PM
Damn man lotta bands, great DE day.

HeavyBomber
05-12-2006, 07:53 PM
Thanks but the bands that I have aren't the same as regular power lifting type bands. All they are are tubular bands that the gym happens to have in their aerobics class area.
They work well but they aren't super strong or anything.

KevinStarke
05-12-2006, 08:10 PM
Ahhh ok, 5 mini's a side would staple my ass to the bench haha. Resistance is resistance though man solid workout.

drew
05-13-2006, 12:03 AM
Strong pressing HB. Keep it heavy bro.

HeavyBomber
05-13-2006, 04:14 PM
5/13/06 -DE squat/back/biceps
*box squats
*high pulls
*bent over rows
*pull-dns
*cable rows
*db shrugs
*hmmer curls
*regular db curls

HeavyBomber
05-14-2006, 05:52 PM
5/14/06 -day off.

Coke
05-15-2006, 05:14 AM
Wow HB, the numbers are super in here throughout!!

HeavyBomber
05-15-2006, 05:53 PM
5/15/06 -Max Effort Bench
Flat Dead Press (in rack pins set at 4 inches above chest)
135x6
165x5
195x5
225x3
255x3
285x1
315x1
355x1
395x1
435x1
455x1 no prob but probably couldn't go up any
bench press:
325x6 -scratch, what am I doing, don't need to do flat bench
Decline bench
315x10
315x10
315x6
slight Incline Db Press:
120's x10
110's x10
90's x12
db front raises:
35's x8
20's x16
tricep cable press-dns
2 sets of 16-20 reps

drew
05-15-2006, 06:22 PM
Wow dude, very strong. Well done.

Gutz981
05-15-2006, 06:28 PM
Damn your one strong mother ****er man. Keep it up.

HeavyBomber
05-15-2006, 06:51 PM
Thanks everybody, much appreciated. I'll try to get some video and some pics soon.

KevinStarke
05-15-2006, 07:27 PM
Damn man crazy strong pressing, nice workout.

HeavyBomber
05-16-2006, 05:45 PM
thanks.

5/16/06 -off

HeavyBomber
05-17-2006, 06:10 PM
5/17/06 -me squat/lower
Rack Pulls:
245x6
445x3
495x3
535x1
585x1
635x1
675x1
725x1
765x1
805x0 couldn't move it.
full squats:
225x6
275x3
315x1
365x1
455x8
425x6 lost energy
405x6 (7th left me on the supports)
GMs
185x10
155x10
reverse-hypers
2 sets of 10 reps
pull-thrus
2 sets of 10 reps stretched it out
I'm getting exhausted during and after the squats. I really need to do some cardio work to get my breath back. It's been a long winter. Hopefully I can get back out in the field and pull my sled more now. I have to because my lack of breath is hindering my lifting ability on these lower body days.

WBBIRL
05-17-2006, 06:19 PM
765x1 is freakin BEAST....

Your one strong MO-FO. Cardio sucks FTL!!

drew
05-17-2006, 07:48 PM
Really nice pulling man. Squats look good too.

I always like to squat before I pull if I'm going to do both.

HeavyBomber
05-17-2006, 08:14 PM
Yeah drew, I know what you mean but I think doing a max effort posterior movement beforehand has been a major positive for me. My squat and dead has been slowly but steadily rising so I ain't messing with the formula, ya know?
I will say that today the rack pulls were especially brutal and really fatigued my glutes and hams. I could tell because my quads were working really hard on those squat sets -more than usual. I was also making a concerted effort to get as low as possible. The set of 455x8 was easy to post but the last two reps were very difficult. I had to take a few breaths at the top to get those in.

HeavyBomber
05-17-2006, 08:16 PM
765x1 is freakin BEAST....

Your one strong MO-FO. Cardio sucks FTL!!

Thanks dude, it was difficult but once I got it moving I locked out well. The 805 was a total no-go. I stressed with it for a couple seconds but it wasn't coming up.
I appreciate the positive comments man.

drew
05-17-2006, 08:18 PM
Yeah drew, I know what you mean but I think doing a max effort posterior movement beforehand has been a major positive for me. My squat and dead has been slowly but steadily rising so I ain't messing with the formula, ya know?
I hear you. Never mess with a successful formula.

HeavyBomber
05-17-2006, 09:49 PM
Just for the record, I love this site. Keeps me off the porn sites... lol

Coke
05-18-2006, 05:20 AM
Doing some exceptional work, monstrous rack pulls and squats.

KevinStarke
05-18-2006, 09:09 AM
Jesus christ amazing rack pulls. I too like to squat before I pull but what works works right. I've found a good balance between WBB and Porn.. it can be done.

HeavyBomber
05-18-2006, 07:41 PM
5/18/06 -off

HeavyBomber
05-19-2006, 07:09 PM
5/19/06 -DE bench/delts/heavy triceps
bench w/ bands:
185x2 X12
Standing push press:
135x6
155x5
185x5
225x5
245x5
Close-grip bench w/chains:
281x6
311x6
321x5
281x5

WBBIRL
05-19-2006, 08:42 PM
Stronger then fook man, I wish I could afford some chains and bands.

drew
05-20-2006, 12:20 AM
Strong benching there big guy.

Goodwinm
05-20-2006, 02:02 AM
5/19/06 -DE bench/delts/heavy triceps
bench w/ bands:
185x2 X12
Standing push press:
135x6
155x5
185x5
225x5
245x5
Close-grip bench w/chains:
281x6
311x6
321x5
281x5
fantastic push presses!! Wot you mil press man?
manu inspire me so much, even though Ive got a stomach bug i rele wanna just run in my garage and pump the **** out my body!! lol

Super workout. If nothing else, youve certianly given me a lot of insipiration reading over your journal :)

KevinStarke
05-20-2006, 10:09 AM
Great DE work, real strong closegrips

HeavyBomber
05-21-2006, 12:22 PM
I appreciate all the comments fellas.

goodwinner,
I don't do very well with seated military. There's something about the position that just kills my right shoulder. Surprisingly, I have no problem standing.

I have a question though,
since I'm fairly new to this board, how can yout tell if I'm not just a little pencil neck sitting here making up numbers?

Sidior
05-21-2006, 12:38 PM
We can't lol. Although your lifting knowledge is impressive for a little pencil neck.

drew
05-21-2006, 12:50 PM
It's usually easy to figure out if someone is making up numbers. For example:

I can bench 625 but my standing military press is 135.
I squat 875 but I don't compete.
My squat is 600. I got there by doing 10 sets of 10 3 days a week for 2 years.

You get the idea.

HeavyBomber
05-21-2006, 06:43 PM
5/21/06 -Dynamic squat/back/biceps
Box squats (w/ bands):
225x2 X6
Sumo dead lifts:
315x2 X6
Bent-over rows:
315x8
315x6
315x5
Pull-ups:
bodyx6
lat pull-dns:
150x8 X2
seated cable rows:
150x8 X2 to top of stomach
90x8 X2 to upper chest with a shrug
Db Shrugs:
100's x8
90's x8
110's x6
Inclined db hammer curls:
40's x8 X2
35's x8
cross body curls:
35's x8

Weighed 261 today.

KevinStarke
05-21-2006, 08:10 PM
I can tell because im all knowing. Great DE work by the way.

drew
05-21-2006, 08:58 PM
Good stuff HB.

HeavyBomber
05-22-2006, 08:27 PM
5/22/06 -off

HeavyBomber
05-23-2006, 05:19 PM
5/23/06 -ME bench
Bench Press:
95x10
135x8
155x5
185x3
225x3
255x3
285x3
315x1
365x1
415x1
445x1 PR
405x1
315x8
Decline bench press:
320x10
315x8
Incline Db Press:
115's x8
115's x6
90's x8
db front raises:
25's x8
25's x8
JM presses:
135x20
135x15

A new bench press max 440 with pause on chest! Body weight 263 in sweats and shoes.

WBBIRL
05-23-2006, 06:03 PM
Damn nice PR, I hope to get their someday.

HeavyBomber
05-23-2006, 06:08 PM
The next meet is a month away. I hope I can keep the current roll I'm on going until at least then. It's going to be hard. I have been eating like a beast and it's getting hard to keep up.
Thanks man.

KevinStarke
05-23-2006, 07:24 PM
Holy crap amazing PR man, you'll crush the meet man no doubt.

HeavyBomber
05-23-2006, 07:38 PM
Yeah, except my direct competitor that I run up against every meet raw routinely benches 475-510 on a any given day. I think he may have actually worked his way up a weight class this time around... We'll see what he comes in at.

KevinStarke
05-23-2006, 08:44 PM
Daaaamn thats a real strong raw bench. Accidentally hit him with your car...

drew
05-23-2006, 10:52 PM
Awesome bench dude.

Goodwinm
05-24-2006, 01:41 AM
Yeah, except my direct competitor that I run up against every meet raw routinely benches 475-510 on a any given day. I think he may have actually worked his way up a weight class this time around... We'll see what he comes in at.
is the meet just bench? or is it the big 3?
if its the big 3, then i suspect youll crush anyone! ;)

Coke
05-24-2006, 06:02 AM
Wow!! - and that goes for everything off the bench; flat, incline and decline...got $hit on lock no matter what.

HeavyBomber
05-24-2006, 06:10 PM
is the meet just bench? or is it the big 3?
if its the big 3, then i suspect youll crush anyone! ;)

It is a push/pull meet -no squat.

HeavyBomber
05-24-2006, 06:18 PM
Daaaamn thats a real strong raw bench. Accidentally hit him with your car...

LOL
Yeah man, he's real strong. He's got a huge squat too but his deadlift is his weakness. I don't really understand why either. I mean he squats like 675 but his dead is under 600. I guess it's just because he just hasen't developed the coordination and motor skill on deads -I guess. :scratch:

Goodwinm
05-24-2006, 06:18 PM
It is a push/pull meet -no squat.
oooooooh. in the USA? or over here in Britain?

HeavyBomber
05-24-2006, 06:31 PM
Okay, I wasn't very good today. I struggled with my form a little and kept finding myself to far up on my toes, not enough to cause real problems but enough to mess with my head.
5/24/06 -ME squat/lower
Box Squat (wide stance):
225x3
275x3
315x2
365x2
405x2
455x1
495x1
545x1
585x0 crap. Got on the box and died -not a good effort.
Squat (shoulder width stance):
405x5
405x3
315x quite a few (maybe 10-12)
Glute ham raise
3 sets
Reverse-hypers:
3 sets
Pull-thrus:
lighter weight (really just for the stretch)
Leg Ext.
3 sets

umm, like I said not my best form tonight. I should have got that 585. I just lost my power and failed off the box.

HeavyBomber
05-24-2006, 06:33 PM
Oh yeah, the boxes were in my suit.

HeavyBomber
05-24-2006, 06:44 PM
oooooooh. in the USA? or over here in Britain?

Sorry dude, it's in Elkhart, Indiana, USA.

KevinStarke
05-24-2006, 07:06 PM
Strong box squats man, did you just bail the weight on to the safey bars?

drew
05-24-2006, 07:18 PM
Good stuff. I also had a downer of a squat day.

HeavyBomber
05-24-2006, 08:28 PM
Yeah man, I just had to lean it forward and down on to the supports. I had a guy spotting but he was just there for moral support really. I told him not to touch the bar.

HeavyBomber
05-25-2006, 05:28 PM
5/25/06 -day off

Coke
05-26-2006, 05:35 AM
Damn good squatting there dude...at this rate, you'll be nailing 585lbs routinely.

HeavyBomber
05-27-2006, 04:21 PM
5/27/06 - Dynamic effort, back
Box squats (12" box):
315x1 X6
Clean and Press:
185x5
225x1
245x1
265x1
225x1 X3
O'head rack lock-outs:
225x3 X3
cable pull-dns:
seated cable rows
BB shrugs
declined hammer curls
db curls

HeavyBomber
05-27-2006, 04:23 PM
Damn good squatting there dude...at this rate, you'll be nailing 585lbs routinely.

Thanks dude. I'll tell you what though, those six plates are intimidating.

Goodwinm
05-27-2006, 04:51 PM
Holy hell HB! 265 x 1 Clean and press! Nice going man! And awesome Clean and Presses throughout.
Man im still working on getting a BW Clean and Press (only 4lbs off) :D
What you weighing in at now? Cuz 265 is pretty close to your BW aint it?

HeavyBomber
05-27-2006, 05:24 PM
Yeah man, I'm hovering around 260-265ish.

You know, I could do more if I could learn how to go into a split stance but I just can't seem to get that.

Goodwinm
05-27-2006, 05:32 PM
Yeah man, I'm hovering around 260-265ish.

You know, I could do more if I could learn how to go into a split stance but I just can't seem to get that.
jesus. BW Mil Press at 265lbs. Im proud of you man!!
The split stance. With one leg in front and one behind?You know ive never tried doing a split stance on mil presses. im gonna have to try that next time i do them. mite be able to hit BW then :)
You know what they say man, practise makes perfect. Keep Practising. I remember i used to do split stance machien standing shoulder presses, and that worked wonders for getting mor weight up, and took a tremendous ammount of pressure off my back so i could focus more on the shoulders.

HeavyBomber
05-27-2006, 09:00 PM
Im proud of you man!!

Thankyou dude :)

Oh man, I torqued my left arm a little on that heavy box squat attempt the other day. This sucker hurts man...

drew
05-27-2006, 10:11 PM
Nice low box squatting and OH work bro.

Time+Patience
05-28-2006, 08:34 AM
HB, you are definitely doing some damage, I'll keep a tab on this journal.

A few years ago I was getting into the Westside DE and ME day rountine, I liked it, the DE were a nice change and went well with the ME days. Do you know of where on the net I could find some of the routines by Westside.

Impressive increases on the squats, CONSISTENT!!! Keep that up, and that 450 bench goal will be reached soon enough.

KevinStarke
05-28-2006, 09:48 AM
Awesome DE work Heavy, box squats for the win.

DGabe24
05-28-2006, 10:17 AM
Damn HB, I've heard about you being one of the strongest on the forums, but I didnt think youd be such a beast. Definitely gonna be hittin this journal up in the future, keep ownin that iron bro.

WBBIRL
05-28-2006, 11:30 AM
You've probably heard my mention about it in a post somewhere in the bodybuilding or powerlifting section... and its true. I wouldnt doubt he's easily in the top 10 of people who actively visit this fourm.

HeavyBomber
05-28-2006, 10:17 PM
HB, you are definitely doing some damage, I'll keep a tab on this journal.

A few years ago I was getting into the Westside DE and ME day rountine, I liked it, the DE were a nice change and went well with the ME days. Do you know of where on the net I could find some of the routines by Westside.

Impressive increases on the squats, CONSISTENT!!! Keep that up, and that 450 bench goal will be reached soon enough.

Thanks for stopping by.
There is one site that you MUST see if you want to learn more about Westside:
http://www.elitefts.com
Go to the articles link and you'll find all kinds of info.

HeavyBomber
05-28-2006, 10:26 PM
DGabe24, WBBIRL... I appreciate the props. Don't over hype me to much, I've been at it a looong time and comparably speaking I'm no where near where a lot of you guys are at with length of training in mind.
I'm afraid I don't have as much time as I would like to to visit your journals. I'll try to get around more and give you some good feedback as you have me.
That goes for you too, Kevin and drew and everybody else.
Thanks.

BTW, I'm going to purchase a vid recorder soon and I'll get some pics and video of my training. It will benefit me tremendously to see myself and get some comments back about form and other issues.

KevinStarke
05-28-2006, 10:29 PM
Hell yah man definitelly take some videos of your big lifts. Very few people regularly post videos on this site, me being one of the few (used to post em all the time, been a while but im back posting them again). Would be great to see some real big weights being thrown around.

DGabe24
05-28-2006, 10:36 PM
K I'll try not to boost you too much, but it is really inspiring to see some lifters of your calibur who are so active on the site. Looking forward to the vids / pics.

WBBIRL
05-29-2006, 03:45 PM
I check alot of the journals around here, more then I post in and your numbers are up their among the few impressive ones around here. Dont get me wrong, your average people dont come on to this site and post... so the average person here is still better then most average people out there and I wouldnt take anything from them. But moving the weights you do puts you up at the top, even if it took you longer to get there your still there.


I too would like to start getting videos up, but people are *******s around here and about the first comment would be why do you need to record your lifts, or you think your strong or something like that. That and im stuck with the video recorder on my KM dIMAGE x10. If my friends around when I try to pause with 315lbs flat BB bench ill get a video of that up.

KevinStarke
05-29-2006, 03:48 PM
Just do it man and **** everyone else. If someone at your gym actually stops what they are doing to comment on you filming your lifts just kick em in the shins.

HeavyBomber
05-29-2006, 06:29 PM
There are three reasons I want to record some of my training and max effort stuff.
No. 1: To critique my own form and pick myself apart so I can consciously work on what parts of the lift I am faltering.
No. 2: To submit to others for their (your) opinions on my form and where I am failing.
No. 3: To have record of a large portion of my life's interest. I'm getting older and there's a time in my near future where I will be past my prime. I want to be able to remember.

Luckily, I'm not the type of person who gives one sh!t about what other people think. Hell, the other day I wore my sunglasses through my entire workout just so I wouldn't have to talk or even look at anyone. I'm sure a lot of people thought I was an ahole... I don't care. The truth is I get tired of people distracting me with their dumbass sh!t.

WBBIRL
05-29-2006, 08:07 PM
My reasons are exaclty the same as yours, and I dont care what people think as long as theirs a general respect in how they act when im present. Im a quiter,shy person and I tend to let things that piss me off just build and build and then explode on something/one and I dont want that to happen in the gym.

Coke
05-30-2006, 05:31 AM
Damn dude, wearing shades all through the session is shiznit even moreso than mp3's - gives that leave me alone look.

HeavyBomber
05-30-2006, 09:04 PM
lol...and people did leave me alone. It was great. I had faught with my wife beforehand and I was in a pissed of mood too. No one said jack :)

5/30/06 -ME bench
Three board press:
w/u sets
315x1
355x1
415x1
435x1
465x1
bench press:
405x2 -just to see if I could do it.
315x10
Decline bench press:
315x8
315x8
225x18
Incline db fly:
65's x8
60's x10
db front raises
reverse cable tricep pull downs

KevinStarke
05-30-2006, 09:09 PM
Sick 3-boards man.

Coke
05-31-2006, 06:05 AM
If I must say so right now, this $hit is ridiculous - luv it too!!

drew
05-31-2006, 03:47 PM
Nice pressing big guy. I approve.

HeavyBomber
05-31-2006, 08:41 PM
Thanks fellas.

5/31/06 - ME squat/lower
Dead lifts off 8" blocks (sumo -extra wide stance):
225x6
275x6
315x3
365x3
405x3
455x1
495x1
545x1
585x1
635x1
675x1
squats:
w/u sets for quads
415x7
455x5
405x6
GMs
275x10
275x7
235x10
45 degree Leg Press:
690x12
780x10
870x7
600x16

ME workout disclaimer:
The weights and exercises described in this journal are performed by a hard ass mutherfocker. They are extremely treacherous and should not be attempted by anyone, anywhere, anytime without serious intent and dedicated effort. Some training sessions contain extremely difficult movements with rediculous counter gravitational objects and my contain but not limited to occasional nausea and other involuntary bodily functions. Viewer discretion advised.
:D

KevinStarke
05-31-2006, 08:46 PM
Hot damn, really strong workout man.

drew
05-31-2006, 09:03 PM
Beeyootiful pullin' man.

DGabe24
05-31-2006, 10:15 PM
Insane DL's HB, must pull like an ox, I'm lovin it.

Goodwinm
06-01-2006, 02:18 AM
hey HB, you ever tried pulling up railings or gates etc. Cuz with a deadlfit like that, jesus.
Awesome lifting.

Coke
06-01-2006, 05:36 AM
Damn HB, rivaling some of the powerlifters at my gym or any facility.

Sidior
06-01-2006, 09:18 AM
awesome deads bro....the disclaimer is priceless:D:D:D

KevinStarke
06-01-2006, 09:30 AM
hey HB, you ever tried pulling up railings or gates etc. Cuz with a deadlfit like that, jesus.
Awesome lifting.

Yah i've seen him walking down the street before, he just sees things and rips them out of the ground to make small childen cry.

Clifford Gillmore
06-01-2006, 09:46 AM
How did I miss this journal! Your a freak man, I'm going to read this as soon as I can.

Goodwinm
06-01-2006, 09:50 AM
Yah i've seen him walking down the street before, he just sees things and rips them out of the ground to make small childen cry.
lol. He'd make fully grown men cry aswell at that!!

HeavyBomber
06-03-2006, 09:39 PM
Thanks everyone! This board is awesome.
6/2/06 -skipped de bench
I skipped yesterday's de bench and delt workout. I had to many other things going on.

HeavyBomber
06-03-2006, 09:46 PM
6/3/06 -back/bis
Power Cleans:
135x6
165x6
225x1 with press
245x6
225x1 with 5 rep press
225x1 with 6 rep press
225x6
Bent over BB rows:
315x8
315x8
315x6
Seated cable rows:
180x8
160x8
150x8
cable pull-downs:
180x8
160x8
150x8
db shrugs:
115's x8
100's x8
90's x8
declined hammer curls:
40's x8
35's x8
30's x8
standing db curls:
30's x8
25's x10

Out in 55 minutes.
What do you guys think I should do for my Max Effort bench exercise on Monday? Maybe some rack lockouts at a higher level. Maybe some floor presses. I haven't done those in months.

drew
06-03-2006, 09:48 PM
Really nice aux work bro.

Floor presses are always fun. Have you ever done floor low lockouts? Those are a great one to chuck in every now and then.

Goodwinm
06-03-2006, 11:36 PM
*cries at your power cleans* Holy **** man! how do you clean 111kg? Im having trouble getting to 80kg

Coke
06-04-2006, 07:54 AM
Very solid and thorough effort man.

KevinStarke
06-04-2006, 10:25 AM
Holy crap awesome powercleans and rows..

HeavyBomber
06-04-2006, 07:25 PM
*cries at your power cleans* Holy **** man! how do you clean 111kg? Im having trouble getting to 80kg

Easy deadlift up to mid-thigh with shoulders in front of the bar then BAM -drive the glutes through the bar, shrug high and get on the toes. Bar comes to rest on the upper chest simultaneous with your heels hitting the floor.
Thanks dude.

HeavyBomber
06-04-2006, 07:32 PM
Holy crap awesome powercleans and rows..


The rows with 315 are a sumo dead/row hybrid. What you do is get into a deep sumo stance with hands inside, dead it off the floor but go into a full row. The plates hit the floor every rep and there's constant tension on the sumo stance musculature. The initial pull off the floor gives momentum to pull the heavy weight into a row and then you control the weight back down out of the row.
I'll tell you what, this is a freaking awesome exercise. I recommend it highly.

HeavyBomber
06-04-2006, 07:55 PM
6/4/06 -off

KevinStarke
06-04-2006, 09:35 PM
Damn man sounds real interesting, I might give it a shot. I dub thee... HB Rows

Goodwinm
06-05-2006, 01:25 AM
Easy deadlift up to mid-thigh with shoulders in front of the bar then BAM -drive the glutes through the bar, shrug high and get on the toes. Bar comes to rest on the upper chest simultaneous with your heels hitting the floor.
Thanks dude.
cheers for the tip man. I keep forgetting to use those tose!

HeavyBomber
06-05-2006, 07:29 PM
6/5/06 -ME bench

I went in with full intentions of doing high rack lock-outs but I did dead presses off the rack starting at chest level and I don't know why :confused:

Even though I had a fairly strong session the dead presses were difficult. I'm so stupid - after I did them I remembered that I had done those dumb overhead push presses with the cleans just two days ago :scratch:

Well anyway...
Dead Press off rack starting at chest level:
w/u reps
315x1
355x1
395x1
425x1
455x1
Flat bench press:
325x8
315x8
Decline bench press:
335x8
365x5
315x8
slightly Inclined db Press:
110's x5
115's x5
120's x5
125's x5
db front raises:
35's x8
30's x8
tricep rope press-dns:
half stack x20

HeavyBomber
06-05-2006, 07:35 PM
Man, the gym was packed today. I had to wait on everything. No offense to you young guys but all these college returnees are f@cking my timing up. I couldn't find any clips. I had to search for a freaking 10. I even had some dumba$$ bump the end of the bar on one of my bench sets!

HeavyBomber
06-05-2006, 07:37 PM
...and this might seem egotistical but I'm a fairly large dude handling heavy weight and I get tired of wannabes looking at me like I'm some kind of freak. I do not like attention. I'm just doing my thing, they should do their thing.
Bah, the whole scene just got on my nerves today.

WBBIRL
06-05-2006, 08:18 PM
Your are a very big guy moving big #'s, people look for 2 reasons... jealousy or disbelife.

If I saw a guy reppin out 325lbs I would look at him kinda funny aslo, seen as how my all time best 1RM on bench was 335.

KevinStarke
06-05-2006, 08:34 PM
Damn man awesome pressing. As for people looking at you they're all probably just really impressed. The only thing that pisses me off is when people look at my like im cheating or a douche because im doing board presses or box squats, i just wanna drop kick them in the chest.

drew
06-05-2006, 08:41 PM
Really strong pressing HB. I hate a crowd. This is why I get violent and throw things. I like to create a perimeter when I lift if possible. (especially on squat days).

Goodwinm
06-06-2006, 12:46 AM
i just wanna drop kick them in the chest.
Lmao!

Coke
06-06-2006, 06:45 AM
You're just way too advanced for them newbies HB, lol...I like what's going on in here, even make $hit look easy.

HeavyBomber
06-07-2006, 06:37 PM
Thanks for all the support guys.

Today was kind of frustrating. First I have lost 5 lbs as of today even though I weighed myself after a full day of gorging myself. I have been eating like a freaking crazy man. In fact I have been eating so much that I think I'm just making myself sick. Secondly, my weights on legs have been good but when I compare the amounts to where I was a year ago I really haven't progressed much. I make good gains but I cannot sustain them. It's like I have peaks and valleys and in the end I'm not that far ahead.

I'd post today's ME squat worjout but it was pretty much the same as last weeks without as much volume and I did GMs as my max effort -no improvment.

drew
06-07-2006, 06:54 PM
You need to be drinking more milk, eating more peanut butter and start putting some kind of fat (olive oil, mayo, butter) onto everything you eat. EAT SON!

KevinStarke
06-07-2006, 06:55 PM
Strong workout regardless im sure.

HeavyBomber
06-08-2006, 07:00 PM
6/8/06 -day off

HeavyBomber
06-09-2006, 07:41 PM
6/9/06 -DE bench/delts/triceps
bench press (with bands):
205x2 X12
Standing o'head push press:
135x8
155x8
185x6
225x6
235x5
Close-grip bench press with chains:
forget -burned them good though
lateral raises:
35's x8
35's x8
reverse tricep cable extensions:
lighter weight x16 -20

drew
06-10-2006, 12:10 AM
Good stuff bro.

KevinStarke
06-10-2006, 12:28 AM
Superb

Goodwinm
06-10-2006, 02:27 AM
6/9/06 -DE bench/delts/triceps
bench press (with bands):
205x2 X12
Standing o'head push press:
135x8
155x8
185x6
225x6
235x5
Close-grip bench press with chains:
forget -burned them good though
lateral raises:
35's x8
35's x8
reverse tricep cable extensions:
lighter weight x16 -20
sweet workout man!
235 x 5 push press. holy F**K!

HeavyBomber
06-10-2006, 09:22 AM
sweet workout man!
235 x 5 push press. holy F**K!

Tell me about it. They are difficult. This board has really got me back into doing overhead presses. I wasen't doing them for a while but everybody here loves them and my bench is doing well so until that stops I'm going to keep working on them. I always get a kick out of it when people see me do an exercise like that and then next thing I know I see them doing them (or at least trying).
Thanks drew, Kevin, and Goodwinm. Appreciated...

Later today will be box squats and back/biceps.

Goodwinm
06-10-2006, 01:25 PM
Tell me about it. They are difficult. This board has really got me back into doing overhead presses. I wasen't doing them for a while but everybody here loves them and my bench is doing well so until that stops I'm going to keep working on them. I always get a kick out of it when people see me do an exercise like that and then next thing I know I see them doing them (or at least trying).
Thanks drew, Kevin, and Goodwinm. Appreciated...

Later today will be box squats and back/biceps.
hey no probs man!!
Anyone who can press over 100kg overhead has got my respect straight away!!
and yes OH presses are the way to go! Built me a super core! just out of curiousity, was the weight cleaned or was it pulled from a rack?
either awy its still fantastic. But if u cleaned it up, ill give you double the credit :D

HeavyBomber
06-10-2006, 05:44 PM
Well cool because they were with an initial clean.

HeavyBomber
06-10-2006, 05:51 PM
6/10/06 -DE squat /back/biceps
Box squats with bands:
245x2 X8
Sumo Dead lifts (intent was hip speed):
315x1 X8 (15 second intervals)
Pull-ups:
body x8
body x6
body x5
T-bar rows:
3 plates x5
4 plates x8
3 plates x8
Lat pull-dns:
150x8
140x8
120x8
Seated cable rows:
150x8
130x8
100x8 to the chest
90x8 to the chest
Db shrugs:
120's x8
110's x8
90's x8
80's x8
70's x8
decline hammer curls:
35's x8
35's x8
30's x8
barbell curls:
forget

drew
06-10-2006, 09:41 PM
Solid speed work.

Funny, I worked with 245 on my squats today also, but with no bands :(

KevinStarke
06-10-2006, 11:17 PM
Awesome DE day man.

Coke
06-12-2006, 06:32 AM
Damn good workout bro, past couple of DE days were sweet.

HeavyBomber
06-12-2006, 07:15 PM
6/12/06 -ME bench
2-board bench press:
225x3
255x3
285x3
315x1
355x1
395x1
425x1
455x1 (spotter timed me at 1-1/2 second pause)
405x1 -to chest (2 second pause)
315x1 X2 (5 second pause)
Decline bench press:
315x6
225x10
db front raises:
30's x8 X2

The meet is on Saturday. It is a push/pull meet. I will be doing both bench and dead.
I am hoping for 445-450 on bench (raw)
and 650-680 dead in my Inzer Z.

Unfortunately my back is out of alignment today. It should be good by Saturday though.

HeavyBomber
06-12-2006, 07:18 PM
Two weeks ago I did 465 woth three boards. I was hoping to match that with 2 boards but I could tell that wasn't going to happen so I went for 455 and nailed it.

HeavyBomber
06-12-2006, 07:20 PM
Back on May 8th I got 455 with 2 boards -one month later: no gain.

KevinStarke
06-12-2006, 07:44 PM
Sick ME day man!

SpecialK
06-12-2006, 07:47 PM
Incredible benching man. Good luck in the comp.:strong:

drew
06-12-2006, 08:33 PM
Nice benching HB. Good luck with the meet.

Coke
06-13-2006, 06:30 AM
You'll definitely be good to go by this weekend HB, wish you the best...I can't imagine deads or benching at that level.

Clifford Gillmore
06-13-2006, 06:35 AM
Going to have video cam at the meet? Or not to fussed?


Awesome ME work HB. Scary!

HeavyBomber
06-14-2006, 06:43 PM
I may have a vid taken. Sometimes they have one set up and you can get a copy.
Thanks everyone.

HeavyBomber
06-18-2006, 07:50 AM
6/17/06 -Push/Pull Meet Results

275 lb. weight class
Bench: 435 raw -2nd in raw division
Deadlift: 610 -1st (main competitor was not there)

A guy in the 242 pulled 650. I attempted 650 but it wasn't there. A friend of mine raw benched 500 and was going to go for 525 but he skipped his third attempt because he knew he already won -bastard.

Here's what I did:
Bench:
385
405
435
Deadlift:
585
610
650 -missed (don't know what happened, it just didn't)

Stumprrp
06-18-2006, 07:59 AM
wow your strong! you give me hope that i can raw 405 sometime in the future.

HeavyBomber
06-18-2006, 08:00 AM
Here I am:

Stumprrp
06-18-2006, 08:09 AM
wow, dont hurt me :( haha, giant! 6 feet +?

HeavyBomber
06-18-2006, 08:12 AM
Okay I'm going to attempt to link to youtube with my 585 attempt:
http://www.youtube.com/watch?v=mHlVDnpmyO8

drew
06-18-2006, 08:19 AM
Nice work man. That 585 looked like nothing.

HeavyBomber
06-18-2006, 08:35 AM
Here's 610: (dumb judge got in the way but you can still kind of see it.
http://www.youtube.com/watch?v=e1AMFWqYFJA

HeavyBomber
06-18-2006, 08:36 AM
Just for kicks here's a power clean with 225 during my warm ups. Sorry it's sideways, I'm still learning about this camera.
http://www.youtube.com/watch?v=rGRRUZcxtNI

HeavyBomber
06-18-2006, 08:39 AM
Here's the failed 650. Is hould have got it but I just lost power, not a good effort at all.
http://www.youtube.com/watch?v=ydO8KDLDA8o

HeavyBomber
06-18-2006, 08:43 AM
wow, dont hurt me :( haha, giant! 6 feet +?

No dude, I'm 6' even.

HeavyBomber
06-18-2006, 08:46 AM
I don't have any of the bench videos because the dumb chic that was supposed to do it screwed it up and got a bunch of nothing. It bummed me out too because it's the bench vids I really wanted.

WBBIRL
06-18-2006, 08:58 AM
Your a big, strong man... so what are you weighin in the pics because you look fairly lean. Its hard to imagine that your 275lbs and look like that, thats alot of hard work right there. Big #'s man, nice work

HeavyBomber
06-18-2006, 09:00 AM
WBBIRL, I weighed in at 265 dressed how I was in the vids.

Stumprrp
06-18-2006, 09:57 AM
great work, really impressive!

KevinStarke
06-18-2006, 12:48 PM
Your lookin huge man, big lifts too everything looked easy.

Goodwinm
06-18-2006, 04:58 PM
holy crap! you are the boss! I wanna see you and Cocoa have a UFC fight! :p

Coke
06-19-2006, 05:49 AM
holy crap! you are the boss! I wanna see you and Cocoa have a UFC fight! :p

What a friend you are Mike, wanting me to get messed up by big HB - :D ...I'll have to get to the vids later on since I can't see them now, Thankx for posting'em up man. Those are some fine results at the meet.

Goodwinm
06-19-2006, 07:18 AM
What a friend you are Mike, wanting me to get messed up by big HB - :D ...I'll have to get to the vids later on since I can't see them now, Thankx for posting'em up man. Those are some fine results at the meet.
hehe i meant that in the nicest way possible ;)

HeavyBomber
06-19-2006, 07:48 PM
Thanks for the replies. So how was my form on those deads? Was that 650 attempt lame or what?

6/18 & 6/19 -off

WBBIRL
06-19-2006, 07:59 PM
Hells no, infact I dont know how you missed it from how easy you got it to where it was. It was just as smooth as all the others until you went to lock it out

HeavyBomber
06-19-2006, 08:22 PM
Yeah, I was surprised but admittedly I kind of gave up on it. Usually I can power my glutes through and get that.
Another factor was that it was a 95 degree day and that gym had no A/C. I was sucking wind.

drew
06-19-2006, 08:24 PM
Thanks for the replies. So how was my form on those deads? Was that 650 attempt lame or what?
Form looked fine. Looks like you thought about it too much and didn't stay with it long enough at the top. It happens to everyone.

HeavyBomber
06-19-2006, 08:29 PM
Form looked fine. Looks like you thought about it too much and didn't stay with it long enough at the top. It happens to everyone.

Yeah, I tend to think to much and you're right, I didn't stay with it at all. In fact, I didn't even fire my glutes at all. How am I going to get that if I don't fire my glutes on time? Oh well, I still got first in my weight class simply because my regular competitors were no shows. If they had shown I would have lost.

Goodwinm
06-20-2006, 03:12 AM
HB man, was it your grip or your bak that gave out on you?

HeavyBomber
06-20-2006, 05:53 PM
Nothing really gave out on me. I just blew the lift. In order to get that weight past that position everything has to fire correctly. If I had to point to the problem I would conclude that I just didn't fire my glutes on time and I lost the momentum.
My grip is never a problem until I get over 700 on rack pulls.

HeavyBomber
06-20-2006, 08:16 PM
6/20/06 -ME bench
3 board bench press:
w/u
405x3
405x3
405x3
405x3
405x3
Decline Bench:
315x10
335x8
315x8
Incline Db Press:
125's x8
120's x6
115's x6
100's x6
90's x6
75's x6
60's x6 (fried)
front raises:
30's x8
25's x8

Goodwinm
06-21-2006, 03:50 AM
6/20/06 -ME bench
3 board bench press:
w/u
405x3
405x3
405x3
405x3
405x3
Decline Bench:
315x10
335x8
315x8
Incline Db Press:
125's x8
120's x6
115's x6
100's x6
90's x6
75's x6
60's x6 (fried)
front raises:
30's x8
25's x8Sick Db Pressing! 125's! :eek:
and very nice decline bench! And very nice 3 board benching.
so to be honest. very nice everything! Keep up the solid ass work!

Coke
06-21-2006, 05:49 AM
Super board presses, the benching in general rocked throughout!!

HeavyBomber
06-21-2006, 07:26 PM
I had a terrible day squatting today. I had the type of day that I would have been better off skipping BUT...
I got a few vids of 405 single. I just want to get some feedback on my form and depth. Forgive the fact that it's sideways, I need to get a little tripod thingy for it.
Here's the first one... I forgot to tighten my belt and didn't even know it...

http://www.youtube.com/watch?v=CfJ2gfHM-Cc

Stumprrp
06-21-2006, 07:36 PM
form and depth looks great, the depth is fantastic actually for a big fellow like you.

HeavyBomber
06-21-2006, 07:56 PM
Here's another one from behind.
***WARNING***BIG ASS SQUAT BUTT ALERT***

lol-view at your own risk. It's from behind and a little to low.

This was the last single I did. My hips go a little wobbly on this one.
http://www.youtube.com/watch?v=PhtZ1wGjR58

HeavyBomber
06-21-2006, 08:11 PM
Yet another... same weight
http://www.youtube.com/watch?v=m4gpVvNFjos

HeavyBomber
06-21-2006, 08:22 PM
Okay man, I couldn't hellp but notice this off to the side there.
Don't do this: LOLOL
http://www.youtube.com/watch?v=1FkqDGjKLsY

drew
06-21-2006, 09:09 PM
Wow man, super deep on those squats. You handle the weight very easily.

That other kid, however, had no business putting that much weight on his back. He did have some nice titties though.

Sidior
06-22-2006, 09:12 AM
Your set at 405 with wobbly form is better than my best form lol. Great vids, all impressive lifts.

Stumprrp
06-22-2006, 10:23 AM
good form as always, hey on the other kid at least the poor bastard tried man. lol.

HeavyBomber
06-26-2006, 06:07 PM
6/26/06 - ME bench
Two board bench press:
w/u
410x3
410x3
410x3
410x3
410x3
bench press:
315x10
Decline bench press:
335x8
315x8
Incline db press:
100's x10
100's x8
some curls
tricep cable press-dns
db front and lateral raises

DGabe24
06-26-2006, 06:20 PM
Nice 2boards man, and some sick decline. Are people's decline usually higher than flat bench? Or...maybe Im still a newb :P

HeavyBomber
06-26-2006, 07:37 PM
I'm not sure. Mine generally are.

HeavyBomber
06-26-2006, 07:53 PM
Here's a few vids of the last workout.
http://www.youtube.com/watch?v=UO1F5gX2j8Q
http://www.youtube.com/watch?v=UDCAWmFdSJw

The 5th and last set:
http://www.youtube.com/watch?v=kc4A2ahBVpM

Here's the bench press with 315. The cam ran out of memory and didn't get the last rep:
http://www.youtube.com/watch?v=woH8tyLLf5E

Goodwinm
06-27-2006, 03:00 AM
HB thats an awesome workout!! Suoper bneching!

Coke
06-27-2006, 09:52 AM
Consistently super bench work dude!!

HeavyBomber
06-28-2006, 08:20 PM
Thanks dudes,

I jacked my knee real bad over the weekend. I can't even hardly get out of my car let alone squat. It's bad enough I'm going to have it x-rayed and looked at.

Today I did lats and upper back. For some reason I started to get lower back pumps and it made it really difficult.
It was basically a sucky workout but Igot in some good shrugs.

I hope this damn knee gets better. It sucks when you work so hard and then get hurt doing something totally unrelated. I'm sure you all have had the same thing happen to you at one time or another -sucks.

drew
06-28-2006, 08:33 PM
That sucks dude, I had some knee troubles earlier in the year. Thankfully I'm pretty much all healed up now.

If you can't squat, I'd recommend GMs for a while. After I tore my meniscus the first time, I was able to do the GMs pretty heavy after about a week without any problems. I moved to high box squats with light weight (225 max) and just kept stretching, icing, heating and doing some TKEs with a light band.

Good luck bro.

HeavyBomber
07-04-2006, 08:02 PM
[b]6/3/06 -Max Effort bench[/]
Dead press off rack:
w/u
315x1
365x1
435x1 http://www.youtube.com/watch?v=8CfBdIgM3cU
455x1 http://www.youtube.com/watch?v=AhZn1hJTKcM
bench press:
335x8
315x8
decline bench press:
355x6 http://www.youtube.com/watch?v=FDtWJ6GMYQ8
315x10 http://www.youtube.com/watch?v=oUgWWVUAUfk
incline db press:
120's x8
110's x8
110's x6
db front raises
tricep cable extensions
various bicep curls

Stumprrp
07-04-2006, 08:40 PM
sick

Goodwinm
07-05-2006, 03:34 AM
i think i need a bag!!

totally sick!

455 on bench.. damn thats over 200kg!

Coke
07-05-2006, 05:31 AM
Big HB has done it again, lol...everything in the session was solid.

McIrish
07-05-2006, 04:36 PM
Damn, sick benching, Bomber... keep it up! :thumbup:

Also, regarding that kid, I don't think he had any business squatting upwards of 300 - I couldn't exactly see his legs, but he did look a little on the pudgy side to be trying that high on the weight.

HeavyBomber
07-05-2006, 06:44 PM
Damn, sick benching, Bomber... keep it up! :thumbup:

Also, regarding that kid, I don't think he had any business squatting upwards of 300 - I couldn't exactly see his legs, but he did look a little on the pudgy side to be trying that high on the weight.

lol, you can usually tell whether someone is going to get it just by the walk out.

HeavyBomber
07-05-2006, 06:45 PM
i think i need a bag!!

totally sick!

455 on bench.. damn thats over 200kg!

I need at least a 500 raw bench to beat my usual weight class rivals.:whiner:

HeavyBomber
07-05-2006, 07:19 PM
7/5/06 -me lower
Rack-pulls:
w/u
655x1 http://www.youtube.com/watch?v=yDovlSIRuuI
695x1 http://www.youtube.com/watch?v=sGYwrjKfYwA
725x1 -grip failed http://www.youtube.com/watch?v=7ihQFohrbas
725x1 -straps http://www.youtube.com/watch?v=S12aStzzL_Q
765x1 -too heavy http://www.youtube.com/watch?v=CTOaygzYZkA
squats
w/u for quads
405x6 http://www.youtube.com/watch?v=_KAbTRtieAU
(form was kind of jacked but not bad coming off a knee injury)
Good Mornings:
225x10
225x10 I think
Leg press:
700x10
700x15
leg extensions
leg curls
pull-thrus

The knee did okay. I was weak on squats but then again I haven't squatted heavy for about three weeks.

Goodwinm
07-06-2006, 01:59 AM
omg man 765lb rack pull! that is incredible!
awesome lower day dude!

and loviing Metallica in that 765 vid. The Unforgiven. what a song! :D

drew
07-06-2006, 12:07 PM
Nice pulling man.

Sidior
07-06-2006, 12:26 PM
sweet lord, great pulls bro

Stumprrp
07-06-2006, 12:33 PM
Nice