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smokinHawk
11-20-2006, 01:11 PM
might as well start it, I never realy track it like i should so here goes
btw I'm 5'8"
my goals is to get back to 315-320 x 10's for 4 sets around the 170lb body weight or less, and max 405.

Ill start with last week

11/13/06 monday chest, back and calves
body weight 168lbs

flat bench press
225x10
300x10
315x8
315x3 (slow)
345x1 (slow and failed)
345x1 (slow and got it)
335x4
355x2
315x2 (slow)

lat pull down machine
190x10 for 5 sets

seated calve lift
90lbsx50 for 5 sets
then after 50reps standing using body weight for 5 sets
the 50 reverse calf curls for 5 sets.


11/16/06 thrusday arms and shoulders
bodyweight 167lbs

Preacher curl
105x10
115x10
125x10 for 3 sets

skull crushers
105x8 for 5 sets

shoulder presses (on hammer strength)
90x10
110x10
120x10 for 3 sets

11/17/06 legs

squats
135x10 (ttf)
225x10 (ttf)
275x3 (p)
315x3 (p)
315 (failed ttf)
225x3 (ttf)

c

KevinStarke
11-20-2006, 01:14 PM
You managed to go down in weight in bench and then even higher than weight you failed? I really hate to sound like a disbeliever but I really have to see some videos of all this benching. I know some top notch 165 benchers and you'd be crushing them right now in raw bench.

In response to what you just said in the 225 squat challenge: By all means then get a video of you doing the 300 x 10 you just posted, or better yet the 355 x 2.

smokinHawk
11-20-2006, 01:24 PM
You managed to go down in weight in bench and then even higher than weight you failed? I really hate to sound like a disbeliever but I really have to see some videos of all this benching. I know some top notch 165 benchers and you'd be crushing them right now in raw bench.
if you look at the side notes where i list (slow) it is when i keep my butt on the bench, bring the weight down slower, give a slight pause and push up (legal for competition), otherwise the ones listed normal, my butt comes off the bench some I dont think i bounce it realy though, but i pund them out.

i do have a vid of me doing 345x1 RAW in competition at a YMCA (Mike Wolfe was the head rep, if he remembers me) but am having trouble with getting it to mpeg format for some reason.

1mmort4l
11-20-2006, 11:45 PM
Yeah, i would like to see a vid too. If what you are apparantly benching is true, that is amazingly impressive.

smokinHawk
11-21-2006, 06:31 AM
thanks, Ill try and work on the video

11/20/06 Monday cardi
1.5 hours of basket ball
Weight is now 165 (as of 11/21/06)

11/22/06 wednesday chest, back calves - weak day that day :(
body weight 165lbs
flat bench press
225x10
300x9 for 2 sets (wasnt there mentally so i didnt get the ten reps)
315x7
315x3 (slow)
335x1 (failed)
335x1 (failed)
315x1 (slow) for 2 sets

5 sets of 10 reps of chin ups.

90lbsx50reps for 5 sets of seated calf lifts
3 sets of 50 of standing calf lifts (body weight)
2 sets of 50 of reverse calf bends.


11/24/06 - arms and shoulders
bw=165lbs

preacher bench curls
10x95lbs
10x115lbs for 4 sets

seated curls
10x50lbs for 2 sets

dumb bell side raises
10x22.5lbs
10x25lbs
10x30lbs for 3 sets

skull crushers
8x105lbs for 3 sets


c

smokinHawk
11-27-2006, 08:42 AM
11/26/06 sunday - chest, back and calves
body weight 165lbs

flat bench press
225x10
300x10 for 2 sets
300x9 for 2 sets (failed on last reps)
320x1 (slow - failed)
320x1 (slow)

right was still weak so on a hammer strength bench.
115x7 (right only)
90x7 (right only)


lat pull down machine
190x10 for 2 sets
200x10 for 3sets

seated calve lift
90lbsx50
110lbsx50 for 4 sets
then after 50reps standing using body weight for 3 sets
the 50 reverse calf curls for 2 sets.

various ab work

Monday 11/27/06 - cardo
164lbs
1.5 hours of basketball.

Tuesday - arms, shoulders
preacher bench
10x95lbs
10x105lbs
10x120lbs for 3 sets

skull crushers
8x105 for 5 sets

side dumbell raises
10x25lbs
10x30lbs
10x35lbs for 3 sets

various ab works

Friday 12/1/06 - legs

squats
10x135 (ttf)
10x205 (ttf)
10x205 (ttf)

hamstring curls
10x90
10x100
10x110
c

Sidior
11-27-2006, 09:50 AM
Do you train legs at all?

smokinHawk
11-27-2006, 09:55 AM
Ya, but i didnt get last week in cause i was gone for the holiday


saturday 12/2- chest some back, bench contest
body weight 163lbs
10x225
10x295
2x325
1rst attempt
1x340 failed
2nd attempt
1x340 got it
3rd attempt
1x360 failed (was suppose to be 350)
took first in the light weight division

a couple of lat pull downs to warm up for bench.

monday 12/4/06 - shoulders and back

chin ups
2 sets of 10
wide grip
3 sets of 10

military presses on hammer strength
10x90
10x140
10x190
10x200 for 2 sets

side dumbell raises
10x25lbs for 2 sets

various ab work out

tuesday 12/5 bis and tris

preacher bench
105x10
125x10 for 4 sets

standing dumbel curls
30x10
35x10

peak curls
70x20
90x20 for 2 sets

various Ab work

saturaday 12/9/06
legs and back

squats
10x135
10x225 for 2 sets

hamstring curls
10x100
10x110 for 2 sets

deadlifts
5x225
2x315 for 2 sets


c

smokinHawk
12-12-2006, 07:27 PM
monday 12/11/06
cardio - 2.5 hours of basketball

tuesday 12/12 - chest, back and calves

bench
225x10
305x9 for 2 sets
305x8 for 2 sets
320xpause - failed
320xpause - failed
315x2pause
315x1pause
315x1pause
115x10 hammerstrength right arm only as it was weak

wide grip chinsx10
lat pull downs 200x10 for 4 sets

calve raises 180x20 for 3 sets
200x20 for 2 sets
standing calf liftsx50 2 sets
reverse calf lifts x50 two sets

Wednesday - 12/13 - arms

preacher curls
10x105
10x125 for 4 sets

skull crusher
115x10 for 5 sets

various ab works

seated dumbels curls
10x45 for 2 sets

Thursday 12/14 - legs and back

squats
135x10
225x10 for 2 sets

deadlifts
275x10
295x5
315x5
365x1

various ab work

friday - 12/15 -shoulders

hammerstrength military press
90x10
180x10
200x10
220x10 for 2 sets

calf raises
200x20 for 3 sets

various ab work

smokinHawk
12-17-2006, 05:36 PM
sunday 12/17 chest, back and calves body weight 168lbs

bench
225x10
305x10 http://video.google.com/videoplay?docid=9138237706571025987
310x9
305x9 for 2 sets
170x27

lat pull downs
200x10 for 5 sets

seated calf raises
180x50
230x50 for 4 sets
standing calf raises
230x20 for 2 sets

various ab work

monday 12/18 - carido
2.5 hours of basket ball
stubbed left index finger bad, swollen, cant bend it ....lol

Tuesday 12/19 - legs
squats (all sets to the floor)
135x10
225x10 for two sets
315x1
315x1 failed

attempted deadlifts starting with 315, but because of my stubbed finger i could not grip the bar as it started to slide out of my hand when lifting

wednesday 12/20 - arms and shoulders

preacher bench
95x10 for 2 sets
115x10 for 3 sets

seated curls
50x10 for 2 sets

skull crushers
105x10 for 5 sets

hammer strength military press
90x10
180x10 for 4 sets

little bit of ab work

friday 12/22 abs and calves

crunches in ab lounger
50reps for 5 sets

standing calf raises
50reps for 5 sets

reverse calf curls
100 reps for 2sets
c

KevinStarke
12-17-2006, 05:44 PM
You say you compete only raw, why train in a bench shirt then...?

Stumprrp
12-17-2006, 05:49 PM
damn dude how many times a week do u bench lol nice work

smokinHawk
12-17-2006, 06:29 PM
i train in a bench shirt to prevent injuries
its very loose and doenst help much in extra poundage.
i bench once a week.

WBBIRL
12-17-2006, 09:22 PM
Your ass is coming WAY too far off the bench for those to be even remotely close to legal lifts.

You still have very nice chest strength, but the shirt isn't necessary. Its not likely to get hurt from benching 300 to even in the lower to mid 4's without wearing a shirt. Arch is one thing, but gotta keep that rear on the bench man.

Nice to see atleast you squat and deadlift, your lifts seem pretty well rounded but deff bench seems to be your better lift.

smokinHawk
12-18-2006, 06:19 AM
yes there not legal lifts, i train that way, it keeps my intensity extremly high, and gives the chest a great workout. after i hit some sloppy sets I do some strict pause reps (look where my journal has slow or pause listed, those are with good/legal form.
Ive had alot of shulder injuries in the past and when i started using this lose inzer blast i havent had one related to the bench (just one related to a motorcycle accident) since then. I train with it and do the competitions raw to prevent injuries.

WBBIRL
12-18-2006, 07:58 AM
Ahh I see, kinda makes sense. But you do know that benching the way you do does put alot of strain on the shoulders right?

smokinHawk
12-18-2006, 09:38 AM
Ahh I see, kinda makes sense. But you do know that benching the way you do does put alot of strain on the shoulders right?
you would think, but no it doesnt for me, it take the stress off of them, maybe also why my shoulders are a bit underdevoloped compared to my chest,
when i do pause reps it puts a bit of stress on the shoulders

bill
12-18-2006, 08:07 PM
You could just do declines. That is what your turning the movement into with raising your hiney. Most people do decline to relieve stress on the shoulders and pecs.
I don't how much your getting, if any from the shirt. Its still strong lifts and controlled (without bouncing). Hey if it works

HeavyBomber
12-18-2006, 08:40 PM
...[clip]...
320xpause - failed
320xpause - failed
315x2pause
315x1pause
315x1pause...[clip]...

This is something I cannot do. Once I fail on a heavy single I usually have to drop down the weight quite a bit to be successfull. You only dropped down five pounds and manage 2 reps? Damn Impressive lifts.

Stumprrp
12-18-2006, 08:45 PM
good work hawk

smokinHawk
12-19-2006, 06:53 AM
This is something I cannot do. Once I fail on a heavy single I usually have to drop down the weight quite a bit to be successfull. You only dropped down five pounds and manage 2 reps? Damn Impressive lifts.

thanks guys,
main thing is mentally focusing, sometimes i can fail with some weight, come back and get it the second time, and move up and get another set with heavier weight, like the first time im not focused on how heavy it is but next time i know what needs to be done to lift it.

smokinHawk
12-28-2006, 09:27 PM
alright back at it from the holidays.

wednesday 12/27 chest, back and calves

flat bench
225x10
305x10 for 2 sets
305x9
305x2 (slow)
305x8
305x1 (pause)
320x2 (slow)
330x1 (pause)
340x1 (slow)
315x1 (long pause) for 2 sets

lat pull down
200x10 for 5 sets

seated calf raises
180x50
200x50 for 4 sets

50 standing calf raises for 3 sets
100 reverse calf raises for 3 sets

various ab work.
c

thrusday 12/28 arms and light shoulders

preacher bench
105x10
115x10
120x10 for 3 sets

seated incline curls
50x10 for 5 sets

reverse 45lb barbell curls 10 reps one set.

side dumbell raises
22.5x10
25x10 for 4 sets

various ab work

(arms 17.25")

friday 12/29 legs and back

squats (atf)
135x10
225x10 for 2 sets
320xfailed
315xfailed
275x3

dead lifts
315x4
335x2

little bit of ab work
c

smokinHawk
01-02-2007, 06:37 PM
tuesday 1/2/07 chest, back and calves
flat bench
225x10
310x8
310x2 (slow)
305x9 for 3 sets
325x2 (slow)
340x1 (slow)
315x1 (long pause) for 3 sets

lat pull down
200x10 for 5 sets

standing calf raises
200x30

50 standing calf raises for 4 sets
100 reverse calf raises for 4 sets

various ab work.
c

wednesday 1/3/07 - legs, lower back

squats (ttf)
135x10
235x10 for 2 sets
275x4
315x1

Deadlifts
315x3
315x4
365x1

thursday 1/4/07 biceps

preachercurls
100x10
105x10
110x10 for 3 sets

standing curls
85x6 for 2 sets
75x10

reverse curls
45x10 for 2 sets

chin ups x10 for 2 sets

various ab work

friday - 1/5/07 tri's and shoulders

skull crushers
115x10 for 3 sets (stoped short cause my elbow felt funny)

hammer strength military press
90x10
180x10
200x10
220x10
220x10

various ab work

smokinHawk
01-09-2007, 06:46 AM
monday 1/9/07 - chest, back, calves

flat bench
225x10
305x9
305x10
305x8
305x9
355x (2) 1 (got first one ok but couldn't get the second to lock out )
315x1 pause for 2 sets

1 set of 1o reps of chin ups
lat pull downs
200x10 for 4 reps

calf raises
180x50 for 2 reps
200x50 for for 8 reps
4 sets of 50 reps standing calf raises
4 sets of 100 reps of reverse calf raises

c

wednesday - 1/10/07 legs and lower back

squats
135x10
245x10
245x10
285x3
315x1


deadlifts
315x5
345x3
370x1

various ab work

thursday - arms and shoulders

preacher curls
100x10
105x10
115x10 for 3 sets

10 reps of wide grip chins
10 reps of narrow grip chins for 3 sets

skull crushers
105x10 for three sets

bench
135x10
135x20
135x16

shoulder press with hammer strength
90x10
180x10
200x10
220x10 for 2 sets

various ab work

also counted my calories today
about 2990
with about 175grams of protein
bw:171

Can'tstopnow
01-09-2007, 04:10 PM
Very strong Hawk, squats and deads are coming along nice also.

smokinHawk
01-16-2007, 09:39 AM
thanks.

started this week off with
monday 1/15/07 - cardio
1 hour of basketball

tuesday 1/16/07 - chest and back (no calves today except for streching because they were sore from basketball.)

flat bench
225x10
310x9
320x8 for 2 sets
315x4 (slow)
335x2 (slow)
350x1 (slow)
360x1 (slow) {personal best for a strict rep}

lat pull downs
200x5

20 straight, 10 bent leg lifts on setless chait for 5 sets

thursday 1/18/07 legs, lower back

squats
135x10
250x10 for two sets
285x3
325x1

hamstring curls
110x10
120x10 for 4 sets

deadlifts
325x5
340x3
375x0 fail for two attempts.

various ab work

saturday 1/20/07 - arms/shoulders BW:170 still

chin ups - 3 sets of 10 reps

preacher bench
105x10
110x10
115x10 for 2 sets
120x10

military press with HS
90x10
180x10 for 2 sets
200x10 for 2 sets

close grips bench
135x10
170x22
140x15 for 2 sets
140x10

various ab work

arms now 17.5"

smokinHawk
01-24-2007, 06:31 AM
monday 1/22/06 cardio
1.5hours of basket ball. I noticed my verticle is coming back to about where it was, came close to dunking the ball, but just kind of laid it in and touched the rim. also lost about 1.5 lbs so 169lbs bw

tuesday 1/23/06 chest, back, calves. still BW:169lbs

bench.
225x10
310x9 for 4 sets
320x1 (pause)
330x1 (pause)
340x1 (pause) heavest paused rep for me.
315x1 (pause) for 2 sets

lat pull downs
200x10 for 5 reps. (need to move the weight up)

seated calves
180x30
180x50 for 4 sets
standing calves with body weight
30 reps for 3 sets.
3 sets of 50 reps of reverse calves lifts

various abs

wednesday1/24/07 - lower back

deadlifts
135x5 (straightlegged)
225x5
315x5
335x3
375xfail for two attempts:bang:
315x3
315x5

thursday - 1/25/07 - arms and shoulders

preacher bench curls
100x10
105x10
115x10 for 3 sets

skull crushers
115x10
125x10 for 4 sets

hammer strength shoulder press
90x10
180x10
230x10 for 3 sets

abs - leg lift 20S/10b, 5 sets

saturday 1/27/07 - legs

squat
135x5
135x10
225x10
275x5
315x2 (attepted 3 failed on the last)
340xfail
315xfail.

hamstring curls
100x10
110x10
120x10 for 3 sets

little bit of ab work

Can'tstopnow
01-24-2007, 04:45 PM
Strong lifts Hawk, bench is sick.

smokinHawk
01-29-2007, 06:35 AM
thanks for the comps.

sunday 1/29/07 - chest, back, and calves.

flat bench
225x10
310x10 for 4 sets
335x4
365x2
385x1
405xfail (first time ever attempting it)

lat pull downs
200x10
210x10 for 4 sets

stading calf raises
200x10 for 5 sets

reverse calf lifts
50 reps for 4 sets

various ab work.

monday 1/29/07 - cardio
1.5 hours of basketball.

Tuesday 1/30/07 - lower back
deadlifts
225x5
315x5 for 3 sets
340x3
340x1 for 3 sets (got tired)

very little ab work.

thrusday - arms and shoulders

10 reps of chinups
35x10 stading dumbell curls for 2 sets

preacher bench curls
100x10
105x10 for 2 sets
110x10 for 3 sets

skull crushers
105x10
115x10 for 4 sets

hammer strength military press
90x10
180x10
200x10 for 3 sets

reverse barbell curls
45x10 for two sets

wrist curls
35x10 both hands.

various ab work

friday 2/2/07 AM - legs

squats
135x10
250x10 for 2 sets
285x1
(to early in the morning felt like crap)

hamstring curls
100x10
110x10 for 3 sets

little bit of ab work

smokinHawk
02-05-2007, 06:30 AM
ok
sunday - 2/4/07 chest, back (felt druggy that day, think i caught a mild cold, plus lack of sleep)
bench press
225x10
310x9 for 3 sets
325x2 (slow)
335x1 (slow)
345x1 (slow)
355x1 (slow) (felt good i fugure i have another 10 lbs in my easy)

lat pull downs
200x10
210x10 for 3 sets.

little bit of abs.

monday -2/5/07 - carido
1.5 hours of basketball
bodyweight: 168lbs

tuesday - 2/6/07 - lower back
deadlifts
225x5
315x5 for 2 sets
345x3 for 2 sets
attemped 345 for another set but couldnt get it as i was out of steam, probably from only getting 5 hours of sleep the night before.

Chris Rodgers
02-05-2007, 03:08 PM
Your bench strength is unbelievable. Do you feel you are built to bench? I wish you could sub-bench for me in my meet....and I'll sub-pull for you in yours, lol.

1mmort4l
02-05-2007, 08:44 PM
Smokin.... Awesome benching as usual mate.
Is that a slow 355 PR? If so, CONGRATS!!!! If not, then congrats anyway. :P

HeavyBomber
02-05-2007, 08:50 PM
Nice benching man. You're one strong dude.

smokinHawk
02-06-2007, 06:52 AM
thanks for the compliments guys.
Chris: Do i feel i'm built to bench? physically, not really, i"m only 5'8" with somewhat long arms arms for my height, but I dont have some of the disadvantages of taller guys with a very long travel, i dont think i have any great benching genitic. Mentally I am built to bench because i love it so much. It is mostly mental for me, i have to stay focused for each rep to do my best. Once after a bad shoulder injury, I wondered if it was time to give up, if i was done benching and couldnt bench anymore like someanyother people i have know that have quit, this really bothered my because i enjoy it so much, I realized i have the rest of my life to bench and believed i could rehabilitate myself and get back on top of my goals again, so three more injuries that have slowed me down (two lifting and one motorcycle accident) here i am again lol.'
some of my long term goals is to set some bodywieght per weight benched records like 3X body weight raw and 4X bodyweight equipped, and do them all natural.
and ya id love to have your squat and deadlift, one of my weaker body parts is my back, its the first thing to fail when doing squats or deadlifts, mainly because i havent had the deadication of doing them and other back/knee injuries in my teen years. Im slowly starting to like squats and deadlifts more.
1mmort4l: if you look at the top of the page (post #26) I hit 360 (slow) that was a PR for a strict touch and go rep, that 355 I felt like i could hit another 10lbs, but am slightly scalling down my workouts to build up for my competition the 24th, Im getting optimistic to hit 375 there at a 165lb body weight.

smokinHawk
02-14-2007, 07:58 AM
bah, had a bad off week as i moved into my house, eating bad, sleeping worse, good news is im 164lbs due to not eating well, bad news is im 164lbs and am weaker, as i lost it to fast.

tuesday 2/13/07 - chest, back, calves
bench
225x10
310x8 for three sets (down on the reps)
320x1(pause)
330x1(pause) for 2 sets
320x1(pause) for 4 sets

lat pull downs 200x10 for 5 sets

calf lifts
200x10 slow for 5 sets
bodyweightx30 for 4 sets
reverse calve liftsx100 for 4 sets

thursday 2/15/06 - lower back and upper legs BW is back up to about 166.5lbs
squats
135x10
250x10 for 2 sets
275x3
315xfail
315x1 (got it, had to focus)

hamstring curls
100x10
110x10 for 4 sets

deadlifts
225x10
295x5
335x3
365x1

little bit of ab work

HeavyBomber
02-17-2007, 08:11 PM
315xfail
315x1 (got it, had to focus)

Focus, that's my biggest problem right there. Good comeback.

smokinHawk
02-19-2007, 06:28 AM
thanks. remember its about 90% mental

sunday 2/18/07 - chest, back, calves
started sunday off with some cardio
shovled the snow off my roof to help it stop leaking.

bodyweight is 165, just got to maintain that for a week
benchpress
225x10
310x9 for 3 sets
320x2 (slow)
330x1 (slow)
340x1 (slow)
350x1 (slow)
365xfail (slow)

lat pull down
200x10 for 5 sets

chin ups
10reps for 3 sets

standing calf lifts
200x10 for 5 sets
reverse calve lifts
100reps for 4 sets

cardio, more shovling, the sidewalk.

the way my bench went, ill probably do a warm up at my meet as
225x10
300x10
330x1 (slow)
340x1 (slow)
then try opening with 350, then try 360 and play out 370
deads will probably go 370, 380, 390

monday 2/19/07 - cardio
1 hour of basketball

tuesday 2/20/07 arms, shoulders

preacher bench curls
100x10
105x10
115x10 for 3 sets

skull crushers
100x10 for 5 sets

hammer strength shoulder press
90x10
180x10 for 3 sets

ab work

reverse curls
45x15

bodyweight 165lbs

1mmort4l
02-19-2007, 09:35 PM
Good stuff Smokin. When is the meet?
What are you planning for rest until then?

smokinHawk
02-20-2007, 06:36 AM
Good stuff Smokin. When is the meet?
What are you planning for rest until then?

meet is this saturday, Im going to do my arms/shoulders today after i get off work.
going light on the triceps and shoulders and hitting the biceps hard cause they wont really impact my lifts saturday, and maybe do some very light deadlift work then rest the rest of the weak, maintaining my bodyweight, untill friday at weighin then gain as much as i can by saturday morning.

Chris Rodgers
02-20-2007, 03:19 PM
thanks. remember its about 90% mental



the way my bench went, ill probably do a warm up at my meet as
225x10
300x10
330x1 (slow)
340x1 (slow)
then try opening with 350, then try 360 and play out 370
deads will probably go 370, 380, 390



I would suggest doing much fewer reps to warmup at a meet. After some lower weight reps, I would finish with 275x2-3, then 300x1 and 325x1...just to get the feel for some decent weight in your hands, but not fatigue you.

Good luck with it either way you go, your bench is sick.

smokinHawk
02-21-2007, 07:17 AM
ya ive tried doing less sets or lighter work for warm ups at a meet only to bomb all three of my lifts, not getting close on what i can do, for some reason my muscles respond and push more for alot of sets, ive been finding out through workouts its best to step up the weight 10 pounds each attempt as in the end i get more then just jumping into the weight. when i do that stuff like 360 goes up as easy as the 350 i did before that.

i might take down my 300x10 to like a 300x8

smokinHawk
02-23-2007, 06:21 AM
snap, i weighed myself this morning and am 166lbs, 1lb over, hopefully ill lose a 1lb when i take a dump and have to lose a little bit of liquids, have about 9 hours before weigh in.

Bob
02-23-2007, 07:52 AM
Dude.. that's a lot of heavy reps for warmup.. heck, that's a workout in itself..lol
Is that what you did last time?
Even the biggest BP'ers out there don't warm up with that many reps above maybe 135... anything higher then 50% shouldn't be more then a rep or 2..

GL.. and have fun!!

Chris Rodgers
02-23-2007, 03:18 PM
Dude.. that's a lot of heavy reps for warmup.. heck, that's a workout in itself..lol
Is that what you did last time?
Even the biggest BP'ers out there don't warm up with that many reps above maybe 135... anything higher then 50% shouldn't be more then a rep or 2..

GL.. and have fun!!


He says he feels better that way.

I train with some guys who have benched over 600, 700 and 800 lbs and they never do more than a few reps when warming up. I would be dead after Hawk's warmup.


GL @ the meet.

HeavyBomber
02-23-2007, 06:02 PM
Do well at the meet smokinHawk!

1mmort4l
02-23-2007, 07:16 PM
He says he feels better that way.

I train with some guys who have benched over 600, 700 and 800 lbs and they never do more than a few reps when warming up. I would be dead after Hawk's warmup.


GL @ the meet.


Yeah, he doesnt quite do his warmup reps like normal reps. He kinda has this weird style (to me, no offence Smokin :thumbup: ) and he does his warmups like that. Then gets down to business. Am i right Smokin?

Anyway, best of luck man!! :omg:

smokinHawk
02-24-2007, 04:55 PM
thats guys
just got back, did ok but not as well as i hoped.
warmups i did 135x7 normal, 7 reps wide, 7 reps narrow - to strech
225x10
295x8
didnt have any 2.5s at the warmup benches so
325x1(slow)
335x1 (paused)
then for my opener i did
350x1, got it but i put quite a bit of the arch and one judge said my butt never touched the bench so i got 2 reds, no lift. the back of my legs were touching so i didnt think anything at it as ive seen that go for good lifts before.
next lift i did 350x1, i didnt use much of an arch so it got 3 whites no problems, went up ok also
next im on to 360, still not using my normal arch to make sure it goes, but because of that i didnt get in my grove and it came up to high and i choked on it.
didnt feel like much of a work out so i did 315x2(paused) while i was waiting for the deadlift comps to start.

next on the dead lifts
i warm up with 225x5
then on to 275x3
then 315x2
365x1
then i open for 370x1, got it ok
decide to move up to 385x1 as i was feeling good, got it
then the last attempt i get pumped and want to do 405x1
feeling good i get mentally ready and i hit it well, good lift.

oh also i think th escale i weighed my self was off or something came in for the weigh in and was only at 161.25, i didnt have to cut as much lol

Chris Rodgers
02-24-2007, 05:18 PM
Good job on the big dead PR!

You just have to remember...a meet is a meet and the gym is the gym. You don't go to a meet for a workout. You go there to hit your lifts. You get back in the gym the following week to workout. On the days that you want to hit a 1-3 RM, I would suggest trying the warmup I suggested. Give it a few tries before you give up on it.

HeavyBomber
02-24-2007, 06:25 PM
Awesome job Hawk!

Bob
02-24-2007, 07:04 PM
Great job Smokin'... awesome on the DL PR.. 4 PPS is a milestone.. onto 5 PPS!!

smokinHawk
02-25-2007, 08:42 AM
Good job on the big dead PR!

You just have to remember...a meet is a meet and the gym is the gym. You don't go to a meet for a workout. You go there to hit your lifts. You get back in the gym the following week to workout. On the days that you want to hit a 1-3 RM, I would suggest trying the warmup I suggested. Give it a few tries before you give up on it.

ya i know, problem is im so used to doing a workout, then hitting big numbers on the singles, and if i just try for a light warm up i end up choking or something.
im still tryting to figure out the best way to warmup for hitting singles, i have tried warmups like you talked about and i didnt get as much as i did previously a few workouts in the gym when doing a work out.
Im starting to think its mostly the timing of doing the sets now though

last night i was so pissed on how i didnt do that good on the bench, missing two lifts i couldnt sleep. being that its my best lift, i should have smoked them, definatly a mental thing where i let the judges redflag me distract me into doing what i needed to do.
Im going to go rework my form start using a little wider grip try to improve my leg placement to get my butt welded to the bench and still keep a good arch.
im getting pissed of allthis light weight im lifting with and want to be doing raw what the top goes in the world are doing at 165 which i would have to be hitting around 420, so im gonna set a goal to be doing 405 weighing 165 - 182lb range. also what to finish and get my squat to 405 as well. I also met a guy at the meet who lives at the same town as me and we were taking about starting to train together to learn our shirts. so im hoping to get to know my F6 and get my shirted bench up there.

smokinHawk
02-28-2007, 06:55 AM
back at it this week
started out
Monday 2/26/07 - cardio
1 hour of basket ball

tuesday - legs
squats
135x10
255x10 for 2 sets
285x3
335xchoke (legs where just to tired)

hamstring curls
110x10
120x10 for 4 sets

front squats
135x2
45x3
its been forever since i have done these definatlly need to learn my form and learn how to hold and balance the bar. It just didnt seem comfortable with it

leg extensions, in attempt to work my quads a little bit more and get some definition it them
120x10 for 2 sets
130x (10+)cant remember for cant remember how many sets,

wednesday 2/28/07- arms, shoulders, shirted / topend bench work

started with my workout with
10 reps of chinups
5x55 incline dumbell curls

skull crushers/superset closegrip
105x10/10
125x10/10
115x10/10 for 2 sets
115x10

preacher bench BB curls
100x10
110x10
115x10 for 3 sets

hammer strength shoulder presses
90x10
180x10
200x10 for 3 sets

various abs

then a friend of mine came in wanting to work his shirt so i put that on and decided that it would be a good time for me to get some shirt work in as well.

my friend got a standard blast (size 54,and has a 44" chest, and hes about a 375 raw bencher at 180lbs BW), i didnt recomend this, he bought it before i talked to him about shirts.
well with great difficutly we got his shirt on, took awhile and he was complaining of a lot of pain in his armpits from the shirt. I got on my F6 with out to much dificulty.
We took it up slowly starting with 135 and he didnt touch, tried 185, then 225, then 275, then 315 still no touch, finally we got 325 to touch we did a few sets and stayed at 325 for him to get used to it. I worked up with him on the weight as we were doing about doubles on those

I didnt touch any of my reps, was doing lifts about 2-3" from my chest (didnt bring boards) then i did a 365, no touch, and a 405 still didnt touch. i wasnt really lifting those as he was pulling it up with my help lol. I think its probably going to take about 450lbs or more to touch.

well after taking his blast off his armpits were raw, not bleeding but real red. Well he said it wasnt worth it and we talked about trading it for my wore out 54 blast, same size but mine is 6 years old and streched pretty well. We tried getting it on him to see how it felt with it being a little more streched out but when it was just about over his head he said screw it its not worth it, so i got my self a free shirt (thanks Dan).

I started the feel the groove better in my F6 then previously, I'm gonna bring some boards for next time and start working with those that way i can see where im at with my tris and try working up to the level my shirt will touch.

smokinHawk
03-02-2007, 01:04 PM
here one vid of the meet, me throwing up 350 for my second attempt
http://www.youtube.com/watch?v=-zC7MSevC3Y

HeavyBomber
03-02-2007, 07:19 PM
Nice press. Do they not require a pause at the bottom?

smokinHawk
03-02-2007, 07:27 PM
thanks
no, just touch and go, no bouncing though.
here are the vids from google video, bench and deadlift
http://video.google.com/videoplay?docid=-5144385106199092494&hl=en
http://video.google.com/videoplay?docid=-7575541125304107676&hl=en

1mmort4l
03-02-2007, 07:59 PM
Congrats on the 350 Smokin, but your butt definately looked of the bench.
Anyway, you unracked it like a warmup, ****!!!
In the vid, it looked like your arch was substantially less than what i saw in your previous vid. Also, i'm not sure, but your grip seemed to be pretty narrow. Do you agree, and think this may have contributed to you not nailing what you thought you could?

smokinHawk
03-03-2007, 07:31 AM
ya the arch came close to pulling my butt off the bench, i think i just squeaked by the judges, i did use less of an arch that time to try to adjust, cause one judge said that cause of my arch the back of my legs were on the bench but he didnt think that qualified it as my butt. I need to go back and work on my position again.
my grip is still pretty narrow, my pinky is an inch from the outside rings, that is how i normally bench, i didnt want to change it on the competition to throw anything off, i am going to work on widening it more, in hope to get more weight, pinky is going to go to the ring for a while, then ill move it out a little more,slowly so i get used to it.

HeavyBomber
03-03-2007, 09:02 PM
thanks
no, just touch and go, no bouncing though.

You don't have problems with other lifters bouncing? Seems like it would be a problem in competition.

smokinHawk
03-04-2007, 08:40 AM
one competition i went to alot of people were bouncing pretty bad, dont think many of them got red flagged, last few most people were doing ok, no bad bouncing.

smokinHawk
03-05-2007, 06:50 AM
sunday - 3/4/07 - chest, back, calves

bench (taking a slightly wider grip now, putting my pinky on the ring instead of 1" from it)
225x10
310x10 for 3 sets
225x10 (narrow grip) for 2 sets

rack lock outs (about a 3 board press)
225x5
275x5
300x5
315x5
365x1 for 2 sets

lat pull downs
210x10 for 2 sets
220x10 for 3 sets

cable back pulls
120x10

standing bodyweight calf lifts
50reps for 5 sets

various ab work

monday 3/6/07 - cardio
1 hour of basketball

tuesday -3/6/07 legs, lower back
squats
135x10
260x10 for 2 sets
300x2
330xfail

hamstring curls
120x10 for 4 sets

deadlifts
225x5
275x5
295x5
325x5
365x3
385x1

smokinHawk
03-12-2007, 07:29 PM
bah, had a ruff week, so its been a little while since i got to the gym, skipped out of my arm/shoulder work out last week :(
had to move shingles, have my house re-roofed, clean upp shingles (still have some left) and finishing the drywall in my kitchen. blah.

but got back at her today
Monday - 3/12/07 - chest, back and calves
bodyweight = 168lbs
bench
225x10
315x10
315x9+2
315x8
315x1(slow)
320x2(paused)
335x1(paused)
350x1(paused)
225x10 CG
225x7 CG (ran out of steam)

lat pull downs
220x10 for 5 sets

seated calve raises
180x50 for 5 sets
standing body weight calve raises x 50 for 3 sets

various ab work

wednesday 3/14/06 -legs

squats
135x10
225x5
275x3
315x1
335xfail for two sets
225x10

thursday 3/15/07 - biceps

pull ups - 10reps
chinups - 10 reps

preacher curls
105x10
115x10 for 2 sets
120x8+2

incline db curls
45x10 for 4 reps

standing DB curls
35x7, 25x6

various ab work

friday 3/16/07 biceps and shoulders

preacher curls
105x10
110x10 for 2 sets
115x10

seated incline curls
45x10 for 4 sets

skull crushers
105x10
115x10 for 3 setrs

hammer strength military presses
90x10
180x10
200x10 for 2 sets

side dumbell raises
25x10 for 3 sets

close grip bench
225x4 for 2 sets
various ab work

smokinHawk
03-21-2007, 07:05 AM
monday 3/19/07 - cardio
1.5 hours of basketball

tuesday 3/20/07 - chest and back

benchpress
225x10
315x10 for 3 sets
365x4
385x2
405xfail for 2 attemps

lat pull downs
220x10 for 5 sets

various ab work

wednesday 3/21/07 - calves
standing calf rasies (body weight)
50reps 3 sets + various up and downs a few time.

thursday 3/22/07 - legs, lower back

squats
135x10
265x10 for 2 sets
300x3
315x1

hamstring culrs
110x10
120x10 for 2 sets

deadlifts
225x5 SLDL
275x5
315x5
365x3
385xfail
i switched grips then yelled "THIS IS FOR SPARTA" then pulled
385x1

friday - 3/23/06 arms and shoulders

standing dumbellcurls
35x10
chinups
10 reps 3 sets

incline curls
50x10 for3 sets

close grip benchpress
135x10
225x5 for 2 sets

skull crusher
105x10
115x10 for 3 sets

preacher curls
95x10 for 3 sets

Stumprrp
03-21-2007, 09:40 AM
god damn your bench you beast!

smokinHawk
03-28-2007, 06:58 AM
thanks

monday 3/26/07 - carido
1.5 hours of basketball, came close to dunking it twice :)

tuesday 3/27/07 - back, chest, calves
benchpress
135x7x7x7 WU
225x10
320x9
320x10
320x9
335x3(strict)
345x1-2(strict) - spotter grab it on the last rep though i was confident i could have got it
360x1 (strict)
370xfail - spotter grabbed it again, might have gotten it
370x1 (strict) told the spotter not to touch it and he finally listened.
think i had a slight pull in my left pec muscle, felt funny.

lat pull downs
210x10 for 3 reps
220x10 for 3 reps

calve raises
220x10 for 3 sets
260x10 for 3 sets

various abs

wednesday - 3/28/07 - legs, felt like crap as i didnt get a good sleep last night
squats
265x10 for 2 sets
hamstring curls
110x10
120x10 for 2 sets
and i was done.

friday - 3/30/07 - arms
chinups - 10 reps

preacher bench
100x10
105x10
115x10 for 3 sets

skull crushers
105x10
115x10
120x10 for 3 sets

side shoulder raises
25x10

military presses
115x6

stopped my shoulder workouts as even though my chest felt fine going into my workout didnt bother me a bit, when i started doing my shoulder work i could feel my chest wasnt 100% and still hurting so i laid off and will take the next week off from benching, least heavy anyway to make sure the pull heals.

HeavyBomber
03-30-2007, 09:09 PM
Nice benching man. Seriously, at your body weight your bench numbers are amazing. Freaking spotters...

I'd have to bench 525 or so to match your bw to bench ratio and I ain't even close to that.

smokinHawk
04-01-2007, 10:56 AM
thanks HB, still trying to getmy numbers up to big boy territory

KevinStarke
04-01-2007, 12:51 PM
370 is sick man, great job.

smokinHawk
04-04-2007, 04:40 PM
Thanks Kevin

started moday off again with 1.5 hours of basket ball, still just missing my dunks, need a few moreinches

wednesday 4/4/07 - speed chest, alot of back and some calves

benchpress
135x7-7-7 rwn
225x3 for 3 sets
170x34

widegrip pull upsx10 for 3 sets
chinups x10 for 3 sets
bent over rows 135x10 for 3 sets
t-bar rows 90x10 for 3 sets

standing calf raises
200x10
260x10
300x10

thursday 4/5/07 - legs, lower back
squats
135x10
265x10 for 2 sets
300x3 for 2 sets

deadlifts
225x5 SLDL
275x5
300x5
325x5
365x3
295x1

hamstring culrs
110x10
120x10
130x10 for 2 sets

saturday 4-7-07 arms and shoulders
chinups, 10 reps
standing dumbel curls
35x10
40x10

incline curls
50x10 for 3 sets

preacher curls
110x10
115x10 for 2 sets

skull crushers
105x10
125x10 for4 sets

standing military presses
115x10 for 3 sets

various abs

smokinHawk
04-11-2007, 07:58 AM
monday 4/9/07 - cardio
1.5 hours of basketball

tuesday 4/10/07 - chest, back, calves

flat bench
225x10
320x9 for 3 sets
225x10 CG
225x4 CG

wide grip chin ups 10 reps 5 sets

standing bodyweight calf lifts 50 reps for 4 sets
revers calf lifts 100 reps for 4 sets

heavy ab work.

wednesday 4/11/07 - legs, lower back

squats
135x10
265x10
265x6+4 (my foot sliped on the 6th rep and my knee buckled casuing me to lose is :bang: )
300x4
335xfail

deadlifts
225x5SLDL
315x5 for 5 sets

friday 4/13/07 triceps and shoulders

skull crusher
105x10
125x10 for 4 sets

side shoulder raises dumbells
25x10 for 5 sets

close\grip speed benchpress
205x3 for 8 sets

weighted abs

monday AM workout 3/16/07 - biceps, lil upper back

chinups 10 reps 2 sets

preacher curls
110x10
115x10 for 3 sets

dumbell curls
35x10

fast abs

smokinHawk
04-18-2007, 07:02 AM
body weight is up to 175lbs now
moday 4/16/07 - cardio
1.5 hours of basketball.

tuesday 4/17/07 chest, back and calves

benchpress
225x10
320x10
320x9 for 2 sets
325x2(paused) (attempted 3 but missed the third)
335x2(paused)
350x1(paused) and smoked it
360x1(paused) stoked as this was a paused PR

lat pull downs
200x10
210x10
220x10
230x10 for 2 sets

standing calf raises
200x10
240x10
260x10
300x10
320x10
340x10

heavy abs.

wednesday 4/18/07 - legs and lower back

squats
135x10
275x10 for 2 sets
300x3
315x1 for 2 sets

deadlifts
315x5
365x3

saturday 4/21/07 - arms and shoulders

preacher curls
110x10
115x10
120x10 for 3 sets

skull chrushers
105x10
125x10 for 4 sets

dumbell side raises
25x10 for 5 sets

speed close grip benching with aobut 1min rest
210x3 for 8 sets

2 sets of chinups 10 reps

heavy abs.

Cirino83
04-18-2007, 08:43 AM
Damn solid workouts and definately huge numbers...especialy for your weight. Nice work.

smokinHawk
04-24-2007, 08:41 PM
thanks man.

monday 4/23/07 - cardio
1.5 hours of basketball
no real improvement of my verticle lately either :(

tuesday 4/24/07 - chest, back, calves and abs

benchpress
135x7x7x7
225x10
320x10 for three sets (yay i got all three this time)
355x3
385x1 (attempted 2 but choked on the last one)
395x1 (PR for my sloppy rep form)
405x1 (PR for my sloppy rep form finally broke 4pps on bench! now i just have to do it with good form)
405x0 (failed for my second attempt of it)

lat pull downs
210x10
220x10
230x10 for 3 sets

standing calve raises
220x10
260x10
300x10
340x10
380x10 for 2 sets

heavy abs 5 sets with 35lb weight on incline.

thursday 4/25/07 - legs & lower back
squaaaaaaaaaaaaats
135x10
275x10 for 2 sets
305x3

deadlifts
315x1
365x1
385x1
405x1

hamstring curls
100x10
110x10
120x10

thursday 4/26/07 - biceps and lil upper back

chinups 2 sets of 10 reps

standing BB curl
100x10 for 3 sets

preacher bench
100x10 for 3 sets

incline curls
50x10
50x8
50x6

standing DB curls
35x10

friday 4/27/07 - tricep & shoulders

skull chrushers
105x10
125x10
130x10 for 3 sets

shoulder side raises
25x10
30x10 for 4 sets

close grip speed benching
210x3 for 8 sets

heavy abs.

Bako Lifter
04-24-2007, 08:55 PM
Congrats on 405! That's huge!

smokinHawk
04-25-2007, 07:20 AM
thanks, its been a long time running to get there.
also body weight was at 174lbs

Fuzzy
04-25-2007, 07:53 AM
think the sig needs an update... sick with that 405.

smokinHawk
04-25-2007, 09:43 AM
think the sig needs an update... sick with that 405.

i would but it wasnt good form, my butt came off the bench, might have had a small bounce (not much).
the 370 was with good form: butt down, slow controled downward decent, motionless at the bottom (no bounce whatsoever, but no pause) then up to lockout..
the 360 last week was with a 2 second pause with good form.

i still like to do bad form reps as it hits my chest hard, makes my triceps able to lock out more weight and prepares me for heavy weight, that is why i rotate my benching styles, to hit different parts of the bench. I need to stop being lazy though and make some 2, 3, and 4 boards to work the sticky point of my bench.
my previous best with that form has been 390 about 1.5 years then another year before that, as my bench decline a few times due to injuries or stages in my life with work and school.

smokinHawk
05-01-2007, 06:20 AM
monday 4/30/07 - chest, back, calves. bodyweight is 175lbs

benchpress
225x10
325x10
325x9 for 2 sets
335x2 (strict)
355x1 (strict)
370x1 (strict)
380x1 (strict) (pr for strict form)

lat pull down
215x10
225x10
235x10 for 2 sets
230x10

calves experiment

heavy abs.

not sure how many times ill gt to work out this week as i have a trip planned to mertle beach, will be back monday.

Can'tstopnow
05-01-2007, 04:00 PM
I love the bench to BW ratio, sick.

TeamstockyScott
05-01-2007, 04:32 PM
damn you're really strong for your bodyweight. Is it the hawk?

smokinHawk
05-09-2007, 06:53 AM
thanks for the comps

monday 5/7/07 - cardio
1.5 hours of basketball

tuesday - 5/8/07 - chest, back and calves
flat bench
225x10
325x9 for 2 sets
325x8
put on titan F6
335x1 didnt touch, about 4 -5" from chest
365x1 didnt touch, about 3" from chest
385x1 didnt touch, about 3" from chest
405x0 didnt touch and needed some hep pulling it up, about 2" from chest
425x0, finally touched though it went a little lower then i wanted, had to have help pulling it up
took shirt off
275x3 CG
295x3 CG
315x1 (2) CG (attempted 2 but only got the one)

lat pull downs
210x10
220x10
230x10 for 2 sets

heavy abs

calves experiments (also done on 5/4/07)

wednesday 5/10/07 - legs, lower back, and calves BW:175

squats
135x10
275x10 for 2 sets
300x5
335x1 (best ATF squat)

deadlifts
315x5
365x5
385x2
405x0 (came about 2-3" from floor then was done)
405xchoke (didnt have any steam left

hamstring curls
110x10
120x10
130x10

calves experiment.

friday /10/07 arms and shoulders

preacher curls
95x10
115x10 for 4 sets

skull crushers
105x10
125x10 for 4 sets

side dumbell raises
25x10 for 2 sets
30x10 for 2 sets

cg speed benching
225x3 for 8 sets

smokinHawk
05-16-2007, 06:20 AM
well bad start of this week, caught a cold, monday didnt sleep or eat good so my workout suffered tuesday. Feel like crap

Tuesday 5/15/07 - chest, back & calves

benchpress
225x10
325x9
325x8 for 2 sets
335x1 (paused)
345x1 (paused)
315x2 (paused)_

wide grip chins 10 reps 2 sets
lat pull down
210x10
220x10 for 2 sets

calves experiment
ab work

wednesday 5/16/07 - legs and lower back
squats
135x10
275x10 for 2 sets

deadlifts
315x1
365x1
385x1
405xfail

hamstrig curls
110x10
120x10 for 2 sets

friday 5-18-07 arms and shoulders

preacher bench curls
100x10
105x10
110x10 for 3 sets

skull crushers
115x10
140x10 for 4 sets

dumbell military presses
50x10
55x10 for 4 sets

weighted abs for 5 sets

speed closegrip benching
225x3 for 3 sets

half an hour parkour

smokinHawk
05-23-2007, 06:53 AM
monday 5/21/07 - cardio
1.5 hours of basketball

tuesday 5/22/07 - chest, back and calves

flat bench
225x10
325x8x2
325x9x1 for 2 sets
335x2 (paused)
350x1 (paused)
360x1 (paused)
370xchoke (paused) i took a lift off on this one as im not used to it and choked on it since ussually taking a lift tells my body how much weight i need to handle.
365x1 (paused)
315x2 (paused)

lat pull downs
210x10
220x10
230x10 for 3 sets

calves experiment

heavy ab work

thursday 5/24/07 - legs, lower back, calves
squats
135x10
280x10
280x9
300x1
315x1
340xfail

deadlifts
315x5
365x5
385x1
405xfail for 2 sets

calves experiment.

Friday 5/25/07 - arms and shoulders
preacher bench
100x10
105x10
110x10 for 3 sets

skull crushers
105x10
125x10 for 3 sets

dumbell side raises
25x10 for4 sets

chin ups 12 reps

various ab work

Stumprrp
05-23-2007, 07:00 AM
strong ass bench dude, but you would hit so much more if you didnt wear yourself out ahead with those sets of 3change.

Cirino83
05-23-2007, 07:11 AM
Damn your bench is strong as hell. 2.5x bw is awesome. Any tips for me with my bench that has plateaued (and even decreased since I started the cut) lol

smokinHawk
05-23-2007, 09:58 AM
strong ass bench dude, but you would hit so much more if you didnt wear yourself out ahead with those sets of 3change.
lol, back in my teen years (13-17) i would do 10 sets of 10, then go heavy (i didnt go heavy that often), after 17 i cut it down to doing 5 sets of 10reps (going heavy - reps of 4 or less, maybe every 3 weeks or so after that)
this past year i decided to cut them down even more to do more singles and doubles and triples to work my max up, so i cut it down to 3 reps of ten for my workout.
my body has always responded well to volume, there was a point if i did a light warmup to work up to my max i wouldnt get a good max as i would doing a full workout then going to a max. I also have a long rest durring sets like 10-15 minutes. i have built up pretty good endurance i the bench i think were it doesnt phase my chest or triceps unless i do like 5 sets of 300+ for reps of ten. I'm getting eager to go back to set of 5 but want to keep working on singles.
so basically im nor wore out at the point just warmed up.


Damn your bench is strong as hell. 2.5x bw is awesome. Any tips for me with my bench that has plateaued (and even decreased since I started the cut) lol
thanks.
best advice i can give you is to make sure your geting alot of sleep, youll feel stronger 8 hours minimum 9 would be good. Since your trying to cut i wont tell you to eat more (just make sur eyour getting lots of protein), it definatly possible to move your strength up even when losing weight, i have done it lots of time and so have others.
next train smart, make sure your body has time to recover and grow.
focus and be determined, strength is 90% mental.
sometimes when im stuck in a rut i try to get more sleep and work on my form (for singles), without doing anything else.
good luck

Chris Rodgers
05-23-2007, 12:56 PM
What are your bench goals? If you plan to compete in your shirt, you really need to revamp your bench training. It's obvious that you are built to bench and that it is your strongest lift. The fact that you can do 380 raw and miss 405 and 425 in an F6 is really wrong. You need a lot of top end training and you need to practice in that shirt. I'd make one of your bench days focus on that(without all the crazy raw pressing) and let the other day be your raw, full-range day.

smokinHawk
05-23-2007, 01:14 PM
my goals are to get in the record books :)
long term goals are to be one of the few with a 3X raw bench, and a 4X shirted bench.
right now there arnt to many people in my area that lift with shirts, or powerlift in general. So i end up lifting by myself, and thats impossible to lift in a shirt and have someone random come spot you. There are a couple of people at my gym that i have been working with if they make it in.
I really need some people that have experience with a shirt to help me out, and the people im working with we are all newbs in that matter.
im just taking the shirt thing slow now, trying to get used to the groove and the weight im holding. I have refocused some to start my top end training.
I have been trying to focus on the triceps more, doing heavier skull crushers constatly moving the weight up, and doing close grip speed benching, also got some boards but have been to lazy to put them together and use them.

my short term goal for what i have been working toward is just to get 405 raw hopefully at a 165 bodyweight (i'm at 175 but i think i can cut 10lbs of fat). I am not going to do another bench contest till im there.
so right now im just focusing on raw and tricep strength.
once i find people to do shirt training or get time to travel ill start focusing on my shirt training.

smokinHawk
05-30-2007, 06:18 AM
tuesday 5/29/07 - chest, back and calves
benchpress
225x10
325x10 for 3 sets
365x3
385x1 (attempted 2)
395x1
405x1
410xmiss (came close, got past my sticky point but triceps were wore out)
300x2 paused (attempted 3 but triceps were shot)

lat pull downs
210x10
220x10
230x10 for 3 sets

cable pull backs
170x10

various abs.

wednesday 5/30/07 - legs, lowerback
squats
135x10
280x10 for 2 sets
315x1
340x1
350x1

deadlifts
315x2
365x1
385x1
405x1
415x1

leg curls
110x10
120x10
130x10 for 2 sets

was a gread day i hit PR's in both the squat and deadlift.
i used a little narrower stance on the squat as i have been going wider lately, might have helped some.

friday 6/1/07 - arms and shoulders
preacher curls
115x10
120x10 for 4 sets

skull crushers
105x10
125x10 for 4 sets

shoulder dumbell presses
50x10
55x10 for 3 reps

CG speed bench
225x3 for 4 sets

cable rows
150x10 for 3 sets

heavy abs.

Big o Boy
05-30-2007, 11:00 AM
did you just hit 4 pps, or did you do one of your cheated reps? :D Either way sick benching man. You have crazy endurance to be able to rep those sets of 10 out and hit a 1RM at the end!

smokinHawk
05-30-2007, 12:18 PM
did you just hit 4 pps, or did you do one of your cheated reps? :D Either way sick benching man. You have crazy endurance to be able to rep those sets of 10 out and hit a 1RM at the end!

my butt came off the bench so no legal lift.
next week though im gonna hit 390x1 with strict form :study: or die tryin'
thanks for the comps, i felt pretty good on my 3 sets of ten due to getting more sleep on the extended weekend, but for some reason my triceps got tired to early otherwise i would got that 410 :( , but gives me hope for next months rotation to hit 415

smokinHawk
06-06-2007, 07:38 AM
monday 6/5/07 - cardio
1.5 ours of basketball

Tuesday - chest back and calves
benchpress
225x10
330x9 for 2 sets
330x8
340x2 (strict)
365x1 (strict)
375xfail
375x1 (strict)
385xfail for 2 sets
425xnegitive.
225x3 GC speed

lat pull downs
210x10
220x10
230x10 for 3 sets

calves experiment 2

heavy abs

i died trying on a new max for strict form, just wasnt there today, wonder if it was in adiquite sleep, maybe i lost too much weight playing basketball the day before or those 330x9's (was trying for tens ofcoarse, but choked on the last reps) took to much out of me. Gonna try and refocus again put more work on my triceps to gain some strength there and see what goes

wednesday - legs, lower back

squats
135x10
280x10 for 2 sets
315x2
340x1
365xfail

leg curls
120x10
130x10 for 2 sets

hack squat machine
180x10

front squats
45x4
95x4
115x4
135x4

friday 6/9/07 - arms and shoulders
preacher bench
115x10
120x10 for 4 sets

skull crushers
105x10
125x10
130x10 for 3 sets

dumbell side raises
25x10
30x10 for 4 sets

heavy abs

CG speed bench
225x3 for 8 sets

smokinHawk
06-13-2007, 06:46 AM
tuesday 6/12/07 - chest, back and calves

benchpress
225x10
330x9
330x10
330x9
315x2 CG for 3 sets

lat pull downs
210x10
220x10
230x10
240x10
230x10

low rep heavy calves

heavy abs.

Friday - arms and shoulders

preacher curls
115x10 for 2 sets
125x10 for 3 sets

skull crushers
115x10
125x10 for 2 sets
130x10
130x5

dumbbell side raises
25x10
30x10 for 4 sets

heavy abs

CG speed bench
225x3 for 2 sets
205x3 for 6 sets

saturday - legs lower back

squats
135x10
285x10 for 2 sets
315x3
345xfail

deadlifts
315x5
365x5
385x3
405x1
425xfail

North
06-13-2007, 04:02 PM
Holy **** man, thats great at anybodyweight, 174 is just sick

smokinHawk
06-19-2007, 06:47 PM
thanks north

tuesday chest, back and calves

benchpress
225x10
330x10 for 3 sets
330x2 (paused)
355x1 (paused)
365x1 (paused)
375xfail (paused) for 2 attempts
320x2 (paused)
325x2 (paused)
425xnegative (then dropped a 10lber on my foot when i took off the 45, think i was still a little dazed dooo!)

lat pull down
210x10
220x10
230x10 for 3 sets

standing calve lifts
300x10 for 5 sets

various abs.

happy i got the 330x10 for the 3 sets, but disappointed that my maxes haven't been moving up, hard to keep improving at this 175lb body weight but not sure i wanna get heavier.

wednesday - biceps and deltiods and abs

preacher curls
115x10
125x3
115x7
115x7
115x10

dumbbell side raises
25x10
30x10 for 2 sets
35x10

lil bit of abs.

thursday - legs lower back
squat
135x10
285x10 for 2 sets
315x3

hamstring curls
110x10
120x10
130x10

deadlift
315x1
365x1
385x1
405x1
425x1

smokinHawk
06-26-2007, 07:49 AM
monday - 6/25/07 chest back calves

benchpress
225x10
330x9 for 3 sets
365x1
385x1
405xfail for 2 sets
315x2 (paused)
315x1 (paused) for 3 sets

lat pull downs
210x10
220x10
230x10 for 3 sets

standing calve raises
200x30
220x30 for 4 sets

various abs

thursday 6/28/07 - legs, lower back

squats
135x10
285x10 for 2 sets
315x4
345x1
365xfail

front squats
135x10 for 2 sets

deadlifts
315x5
365x3
385x2
405x1

friday arms shoulders

preacher curls
115x10
120x10
125x10 for 3 sets

skull crushers
105x10
125x10
130x10 for 3 sets

dumbell side raises
30x10 for 5 sets

various abs

closegrip speed bench
225x3 for 8 sets

smokinHawk
07-02-2007, 05:44 PM
mondAY 7/2/07 - back and biceps?

wide grip chins 10 reps for 3 sets
chin ups 10 reps for 3 sets
t-bar rows 90x10 for 3 sets
cable pulls 130x10 for 3 reps
various abs

plyometrics 20-30 mins
lot of 42" fence jumps, squat jumps, one legged jumps, back flips etc.

tuesday 7/3/07 chest, calves
pethetic day, was really weak dont know why

benchpress
225x10
330x8 for 2 sets
330x7
335x2 (strict, attempted 3 and came close but couldnt lock)
355x1 (strict)
365x1 (strict)
315x1 (strict) for 2 sets
315x1 (pause)

standing calf lifts
240x10 for 4 sets

lil bit or abs

wednesday 7/4/07 legs and lower back
still weak, i need to take so vitamins or something :bang:

squats
135x10
290x7+3
290x8+2
315x2 for 2 sets

deadlifts
315x5
365x3
385x1
315x3 (sumo)

leg curls

120x10
130x10 for 3 sets

smokinHawk
07-11-2007, 06:30 AM
tuesday 7/10/07 - chest, back and calves

benchpress
225x10
330x9 for 2 sets
330x8+2
330x1 strict
315x1 (flatback) for 2 sets
315x1 paused

lat pull downs
210x10
220x10
230x10 for 3 sets

calve raises
220x10
240x10
280x10 for 2 sets

heavy abs

thursday 7/12/07 - legs lower back
squats
135x10
290x10
290x9
315x2 for 2 sets

deadlifts
315x5
365x5
385x3
405x1
435xfail (got it about 3" off the ground)

hamstring curls
110x10
120x10
130x10

friday 7/13/07 - arms and shoulders

preacher curls
115x10 for 3 sets
120x10 for 2 sets

skull crushers
105x10
125x10 for 4 sets

dumbell side raises
30x10 for 2 sets
30x10 for 3 sets

closegrip speed bench
205x3 for 8 sets

various abs

smokinHawk
07-18-2007, 06:39 AM
tuesday 7/17/07 chest, back and calves
had to cut the workout short to meet some contractors for the house junk.

benchpress
225x10
330x8+2
330x9x1
330x7+1+1

lat pull downs
210x10
220x10
230x10 for 2 sets

heavy and light calves

2 sets of heavy abs.

thursday 7/19/07, legs lower back
squats
135x10
290x10 for 2 sets
315x3

deadlifts
315x1
365x1
385x1
405x1
435xfail (got it off the floor about 4")
435xfail (didnt budge)

friday 7/20/07 - arms shoulders

preacher bench
115x10
120x10 for 4 sets

skull crushers
105x10
125x10 for 4 sets

military BB presses
95x10
115x10 for 4 sets

various abs.

10 reps of chin ups

smokinHawk
07-25-2007, 07:16 AM
tuesday 7/24/07 - chest back and calves (bw has been 170)
benchpress
225x10
332x7+1 (one right side plate was 2 lbs heavier)
330x8
330x7
335x1 (2) paused
345x1 paused
355x1 paused
365xfail paused for 2 sets (came real close both times just couldnt get my right to lock out.
315x1 paused
317.5x1 paused for 2 sets (put a 2.5lb on the right since it was weaker)

lat pull downs
210x10
220x10 for 2 sets
230x10 for 2 sets

various calves
light abs.

thursday 7/26/07 - legs lower back
squats
135x10
225x1
295x8 for 2 sets
320x1
340xfail for 2 sets

deadlifts
315x5
365x5
385x3
405x1
430x1

saturday 7/28/07 arms/shoulders
preacher bench curls
115x10
120x10
125x8
125x10 for 2 sets

skull crushers
105x10
125x10
130x10 for 3 sets

dumbell side raises
25x10
30x10 for 4 sets

various abs
chinups 10 reps 2 sets

bjohnso
07-25-2007, 07:41 AM
Wow man. You have some incredible strength in everything, but bench especially. And a crazy ton of volume!

smokinHawk
08-01-2007, 07:08 AM
thanks bjohnso

tuesday 7/31/07 chest, back, calves

benchpress
225x10
330x8+2
330x7+3
330x8+2
335x2 (3board)
355x2 (3board)
370x2 (3board)
390x1 (3board)
405x0 (3board) for 2 attempts

lat pull downs
220x10
230x10 for 3 sets
240x10

various caves
various abs

wednesday 8/1/07 - legs lower back
squats
135x10
295x10
295x8
320x2
340x1

leg curls
110x10
120x10
130x10

deadlifts
315x2
365x2
385x2
405x1 (attempted 2)

friday 8/3/07 arms, shoulders
chinups
10reps 3 sets
wide grip pull ups
10 reps 3 sets
incline curls
50x10 for 3 sets

skull crushers
105x10
125x10
130x10 for 3 sets

dumbbell raises
25x10
30x10 for 4 sets

various abs.

KevinStarke
08-01-2007, 10:35 AM
Real strong board presses man, gonna start hitting them up myself soon.

bjohnso
08-01-2007, 01:57 PM
Incredible pressing strength. How old are you btw?

smokinHawk
08-02-2007, 08:02 AM
thanks guys
I am 28.

Stumprrp
08-02-2007, 10:02 AM
damn hawk that benching is redonk, hey dude what kind of torque converters do you reccomend?

smokinHawk
08-08-2007, 07:01 AM
tuesday 8/7/07 - chest, back and calves BW: 170
benchpress
225x10
330x10
330x9+1 for 2 sets
350x2 (strict)
370x1(strict)
385xfail (strict) for 2 sets
385x2 (3 board)
405x1 (3 board) attempted 2
315x1 pause

lat pull down
210x10
220x10
230x10
240x10 for 2 sets

various calves
various abs.

wednesday 8/9/07 - legs, lowerback
squats
135x10
225x1
295x7+3 for 2 sets
320x2 for 2 setts

leg curls
110x10
120x10
130x10

deadlifts
315x2
365x2
385x2
405x2

friday 8/10/07 - arms shoulders
preacher curls
115x10
120x10 for 4 sets

skull crushers
105x10
125x10
130x10 for 3 sets

dumbell side raises
25x10
30x10 for 4 sets

various abs.

bjohnso
08-08-2007, 05:54 PM
Wow man, huge pressing! How come you do lat pulldowns instead of some kind of row or chinup? (just curious)

Coke
08-09-2007, 05:35 AM
All numbers are nice, benching is exceptional especially pound for pound.

smokinHawk
08-09-2007, 06:13 AM
Wow man, huge pressing! How come you do lat pulldowns instead of some kind of row or chinup? (just curious)
ive always like them better, i do chin ups on alternate days sometimes allong with wide grips, for some reason i do better on the bench that day doing lat pulldowns with it, seldomly i do rows to.


All numbers are nice, benching is exceptional especially pound for pound.
thanks.

RedSpikeyThing
08-09-2007, 06:17 AM
great sessions man! Bencing is looking solid, squats are looking good and a deadlift PR (?) to boot. Doesn't get much better than that!

KevinStarke
08-09-2007, 08:25 AM
Strong pressing as usual, congrats on the deadlift PR.

smokinHawk
08-15-2007, 07:26 AM
thanks guys

tuesday 8/14/07 - chest, back and calves, body weight at 165.
benchpress
330x10 (pr for 165lbs, double my bodyweight ten times!)
330x9 for 2 sets
365x2
385x1
385x1 (2 board)
385x1 (2 board long pause)
315x2 (paused) for 2 sets

lat pull downs
210x10
220x10
230x10
240x10 for 2 sets

various calves
various abs

wednesday 8/15/07 - legs, lower back
squat
135x10
295x7+3 for 2 sets
325x1
335x1
315x1

leg curls
110x10
120x10
130x10

deadlifts
315x5
365x5
385x3
405x1

friday 8/17/07 - arms / shoulders
preacher bench
115x10
120x10 for 4 sets

skull crushers
105x10
125x10
130x10 for 3 sets

shoulder side raises
25x10
30x10 for 4 sets

10 reps of chin ups

various abs
little bit of calve work.

bjohnso
08-15-2007, 11:24 AM
Benching double bw for 1 is pretty incredible. Doing it 10 times wouldn't be believable if I hadn't seen your video.

benchaholic777
08-18-2007, 04:14 PM
Benching double bw for 1 is pretty incredible. Doing it 10 times wouldn't be believable if I hadn't seen your video.

Could you post a link to the video, I have got to show these guys at work they aren't going to believe it.

Great lifts smokinhawk, I'm shooting for 2x my BW by this Christmas for 1 rep, I can't even fathom 10 reps. Stay at it bro.

Can'tstopnow
08-18-2007, 04:17 PM
Excellent work as always, insane pressing.

bjohnso
08-18-2007, 07:26 PM
Could you post a link to the video, I have got to show these guys at work they aren't going to believe it.

Great lifts smokinhawk, I'm shooting for 2x my BW by this Christmas for 1 rep, I can't even fathom 10 reps. Stay at it bro.

http://video.google.com/videoplay?docid=9138237706571025987&q=jonathan+harder&total=464&start=0&num=10&so=0&type=search&plindex=0

and the thread it appears in:

http://www.wannabebigforums.com/showthread.php?t=89134&page=2

Fuzzy
08-18-2007, 08:34 PM
Freak.

smokinHawk
08-22-2007, 07:19 AM
thanks for the comps guys
think im weak again, stayed out till 4am last saturday then had to be on the road that sunday morning by 9am so no sleep this weekend, felt it yesterday in the gym for sure.

tuesday 8/21/07 - chest, back and calves
benchpress
225x10
330x8+2 for 2 sets
330x7+2 (attempted +3)
335x1 (paused) attempted x2
345xfail (paused)
345x1 (paused)
315x2 (paused) for 2 sets
315x1 (paused) attempted x2

lat pull downs
210x10
220x10
230x10
240x10 for 2 sets

various abs
various calves

thursday 8/23/07 - legs and lower back, lil bit of calves

squat
135x10
295x10
295x7+1
320x2
335xfail

front squat
135x10

deadlift
315x5
365x5
385x4
405x1

little bit of calf work.

friday 8/24/07 - arms and shoulders
preacher curls
115x10
120x10
125x10 for 2 sets

cg speed bench
225x3 for 8 sets

shoulder raises
25x10
30x10 for 5 sets

wide grip pull ups 3 sets of 10 reps
chinups 10 reps, then another set at 7 reps

various abs.

Magilla
08-22-2007, 05:24 PM
Great lifting.

smokinHawk
08-29-2007, 06:49 AM
thanks
magilla

tuesday 8/29/07 chest, back and calves

benchpress
225x10
330x3
something in my pec were it attaches to my delt didnt feel right as i had a pain in it warming up so i decided to skip my working sets and just do some 2 board presses as that didnt feel so bad so it could heal.
335x3 (2 board)
345x1 (2 board)
365x1 (2 board)
385x1 (2 board)
365x1 (2 board)

lat pull downs (cut these short to)
210x10
220x10

various abs
various calves

thrusday 8/30/07 - legs lower back.
body weight is at 164 too.
squat
135x10
135x2
225x1
275x1
285x1
315x1
335x1
350x1
365xfail
355xfail

leg curls
110x10 for 3 sets

deadlift
315x1
365x1
385x1
425x1
435x1
445x1

decided to work up to singles to find my maxes, i was disappointed in my squat at i wasnt able to move it up any, had trouble coming up as my back wanted to round and with 365 and then the 355 i didnt have any strength to push up. Happy though on my deads, got them up 40 lbs in about 5 months.

friday 8/31/07 arms abs
preacher bench
115x10 for 5 sets

skull crushers
105x10
125x10
130x10 for 3 sets

various light abs.
various calf work

smokinHawk
09-04-2007, 07:11 PM
tuesday 9/4/07 - chest back calves and abs
benchpress
225x10
330x8 for 2 sets
330x7
335xfail (paused) took a lift and benched flat backed stalled at midstroke
335x1 (paused) for 3 sets
315x2 (paused) for 2 sets
I am going to compete in a full nasa meet sept. 22 and wanted to work on my opener (335 or the metric equivalent) record currently unequiped is 331 i think it will be cake

lat pulldowns
210x10
220x10
230x10 for 3 sets

various calve raises
various heavy abs

thursday 8/6/07 legs lower back
squats
135x10
295x10
295x9
320x2
335x1 for 2 sets

leg curls
110x10
120x10
130x10 for 3 sets

deadlifts
225x3 SLDL
315x5
365x5
385x5
405x3
425x1 for 2 sets

saturday -8/8/07- arms and shoulders
preacher curls
115x10
120x10 for 4 sets

skull crushers
105x10
125x10
130x10 for 3 sets

dumbbell side raises
25x10 for 4 sets
upright rows
45x10 for 3 sets

various abs

IZich
09-12-2007, 12:43 AM
You'll take the record in that raw meet for sure, Hawk.

Ace pressing as always! I only wish I could rep out 2x my BW.

smokinHawk
09-12-2007, 06:27 AM
thanks IZich

well started baket ball back up monday 9/10/07 - cardio and plyometrics
played for 1:15, and dang if i didnt hurt my shoulder, jumped up and grabbed the rim, and sprained something in my shoulder, progressively got worse on tuesday :(

so tuesday 9/11/07 - triceps and abs
since i hurt my shoulder i checked to see if I could bench, warmed up with the bar and 135 and wasnt feeling good enough, going to rest it till saturday then bench not to intense, hopefully I wont lose anything for the meet as saturday will probably be my last day benching before the meet, might do some real light volume tuesday, but not sure yet. I think my shoulder will heal by saturday.
also tried to see if i could do skull crushers but was tweaking my shoulder to much so i just did allot of pull cable pull downs for the triceps and then some heavy ab work.
as of wednesday, my shoulder is feeling a little better but still a bit sore.

thrusday 9/13/07 - legs and lower back. body weight at 165
lost some weight dont really know why the night before i even got up at night to get more food cause i didnt think i ate enough was a lil bit hungry.
felt a bit weak thursday to
squats
135x10
295x5
315x4
335x1
350x1
360x1

leg curls
120x10
130x10 for 2 sets

deadlifts
315x2
365x2
385x2
405x2
430x1

saturday 9/15/07 - chest back and calves
benchpress
135x8
225x10
275x1
315x1 (pause)
335xfail (pause)
335x1 (paused) for 2 sets
365xfail (2 board)
365x1 (2 board)
365xfail (2 board)

wide grip pull ups
4 sets of 10 reps

various abs
various calves
benchpress

smokinHawk
09-19-2007, 07:10 AM
tuesday 9/19/07 - chest back calves and abs
shoulder is still a bit sore, so trying to do some rehab work on it before the meet on saturday, its feeling better today but still have pain.

benchpress
135x1 or 2 for a few sets
225x1 (pause) for 2 sets
275x1 (pause)
315x1 (pause)
335x1 (pause)

widegrip pull ups, 10 reps for 2 sets

various calves
various abs

the 335x1 didnt go up as fast as i wanted but went up ok, will probably open at 330, then try 340 then 350, unless i feel like superman that day.
want to open at 340 for squats then try a 360 and maybe a 370
deadlift im thinking of 430, then 450, not sure but then try a 460-470 depending how pumped i am.

RedSpikeyThing
09-19-2007, 07:52 AM
awesome benching! Looks like your numbers are going to be pretty big at the comp. Go break some PRs and have a good time

smokinHawk
09-19-2007, 09:14 AM
thanks, hoping to reset nasa's unequipped powerlifting bench record (only stands about 303 and 325 for bench only. and hopefully do an 1190 total if i hit all my lifts.

North
09-19-2007, 10:24 AM
Insane pressing Hawk, good luck at the meet.

KevinStarke
09-19-2007, 01:11 PM
Good luck at the meet man.

smokinHawk
09-26-2007, 07:48 AM
thanks guys

Saturday 9/22/07 NASA meet
on bench i got my 330 opener, pretty easy, but didnt get the vid, felt good, i was thinking i was good for 350 that day,
till i tried 342, my shoulder couldnt get it (injury a week and half ago), i came close, but once my shoulder began engaging, it didnt have the strength.
http://www.youtube.com/watch?v=H2f3DJL6oH0

moving on to squat I opened with 342, easy.
then moved on at 364 PR
http://www.youtube.com/watch?v=hOaExVP9dxM
then finished out with 375 PR
http://www.youtube.com/watch?v=8OrO67v6KE4

for deadlift i opened with 430, then moved on to 452 PR
http://www.youtube.com/watch?v=iEp0dJxDNGw
then for my third attempt i tried 463 and couldnt budge it.

monday - 9/24/07 - cardio and plyometrics
took it somewhat easy due to my shoulder but did a few jumps and also some chair jumps, about a 53" platform jump a couple of times

tuesday 9/25/07 - tris, abs and calves
triceps cable pull downs
a few sets from 50-80lbs reps of ten or so, maybe five sets
heavy abs
heavy and light calves.

thrusday 9/27/07 legs, calves
deloading on them not sure by choice, just cause i fell weak

squats
135x10
295x5
295x4
295x2
just couldnt get many reps, took a break then came back
295x5
225x10 for 2 sets
245x10 for 2 sets

leg curls
110x10
120x10

redFury
09-26-2007, 12:03 PM
Awesome work on the bench.... plain sick right there.

I think you've got a ton more in you with the deadlift... you have a great shot of hitting 500 before the new year

smokinHawk
09-27-2007, 06:27 PM
thanks for the comp
though bench was sub-par as my shoulder couldnt do its job, i know i had allot more in me
im hoping to get my 500lb deadlift goal, i probably will add some body weight to help get there.

smokinHawk
10-02-2007, 06:34 AM
monday 10/1/07 - tris, bi's, upper back, shoulder rehab work

wide grip chinups
3 sets of 10 reps

triceps cable pull downs with v bar
60x12
70x10
80x10
70x10 for 2 sets
60x10

preacher bench curls
115x10 for 3 sets

heavy abs

dumbell side raises
10x10 for 3 sets

barbell bench press
45lbs for bunch of reps and sets
worked on form and drive, leg placement and arch
shoulder felt allot better after this.

wednesday 8/3/07 - calves, abs, bench rehab

standing calve raises
200x10 for 5 sets
some body weight calf raises
reverse calf raises

ab machine
120x10
130x4
120x10
110x10
100x10
incline weighted situps
50x15 for 2 sets

benchpress
45 for a bunch or reps and sets
135 for a bunch some reps and allot of sets
worked on form and arch again, i think i have improved it where i can stand on my traps more and keep my butt on the bench (actually hovering) so my strict form numbers will hopefully be closer to my non-strict form numbers

thursday 10/4/07 - legs, lower back

squats
135x10
295x9
295x8
320x2
335x1
350xfail

hamstring curls
110x10
120x10
130x10

deadlifts
315x5
365x5
385x3
405x2
430xfail for 2 attempts

friday 10/5/07 - arms, upperback, abs

strict standing curls (wanted to see how i wold stack up for nasa's powersports curl contest....not good)
66x1
86x1
106x1
126xfail

wide grip chin ups
3 sets of ten reps
narrow grip chin ups
2 sets of 10 reps

skull crushers
105x10
126x10 for 2 sets

light abs

Magilla
10-03-2007, 06:19 AM
I have never lifted in NASA. How was the judging? congrats on the records

smokinHawk
10-03-2007, 10:46 AM
nasa is pretty strict, good judges, sometimes they get you for stupid this like slightly turning your foot as a friend of mine got called on that.
benches have to be paused, squats have to break parallel, and no hitching for the deadlifts.

thanks.

Fuzzy
10-03-2007, 05:34 PM
nasa is strict, try ipf... thse nazis ping you for lifting to fast or some ****.

Anway, awesome work at the meet, your bench is really something

smokinHawk
10-10-2007, 06:39 AM
THanks fuzz

tuesday 10/9/07 - chest, back, calves abs

benchpress
135x7x7
225x10
315x9
315x7
315x6
320x1 (strict)
330x1 (strict)
340x1(strict)
315x1 (strict) for 5 sets
295x1 (strict)

shoulder felt better, just dont have any endurance since i took a while off.
tried working on form with some heavier weight, still have to find the spot for a good arch, standing up on my traps, and keeping my feet at the right width to keep my butt down

lat pull downs
200x10
210x10
220x10 for 3 sets

3 sets calves
2 sets of heavy abs.

saturday 10/13/07 - calves
light calves

Stumprrp
10-10-2007, 07:41 AM
insane benching, how is the trans am doing?

redFury
10-10-2007, 09:05 AM
great benching man... maybe some overhead pressing of some sort is in order to get your shoulder strength back.

smokinHawk
10-10-2007, 09:36 AM
insane benching, how is the trans am doing?
i gave up on it, got the TH400 in and it wasnt working, took it out a couple times trying to trouble shoot, and putting it back in, so i gave up on it as i have allot of work on my house to do, so i wont have time till probably winter, then will have to pull the trans and tear it apart to figure out why nothing happens when i put it in gear.

great benching man... maybe some overhead pressing of some sort is in order to get your shoulder strength back.
ya i probably will start more shoulder pressing once it heals a little better, i think it will help me too past my sticky point on the bench once i get them stonger.

smokinHawk
10-18-2007, 06:49 AM
wednesday 10/17/07 - chest, back and calves

benchpress
225x10
320x7
320x5 for 2 sets
330x1 (strict)

lat pull downs
210x10
220x10 for 3 sets

heavy calves
heavy abs

thrusday 10/18/07 legs, and lower back
squats
135x10
295x7
295x6 for 2 sets
320x1

hamstring curls
110x10
120x10
130x10

deadlifts
225x5 (sumo)
315x5
365x4
405x2
430x1

saturday 10/20/07 - arms, shoulders and abs

preacher curls
100x10
105x10
110x10 for 3 sets

skull crushers
105x10
125x10 for 4 sets

barbell shoulder press
100x10 for 5 sets

light abs
lights calves

bjohnso
10-19-2007, 06:54 AM
Nice...everything! Keep it up. How long have you been squatting and deadlifting?

redFury
10-19-2007, 08:55 AM
impressive 320 for 5 man... plain sick. shoulders feeling good now?

smokinHawk
10-19-2007, 12:25 PM
Nice...everything! Keep it up. How long have you been squatting and deadlifting?
thanks
about 1.5 years plus another 2 years for squating,.....i think, about 1-1.5 years for deadlifting

impressive 320 for 5 man... plain sick. shoulders feeling good now?
thanks
but, not so impressive, endurance wore out fast, plus felt weak, as i was getting 9-10 reps with 330 before i hurt my shoulder. Shoulder is doing better though, doesnt hurt anymore when i bench, just when i move it in a weird position sometimes, or move it fast. THink im just weak from talking time off to rest it, and bad sleep, i got 3 hours of sleep monday night and havent fully recovered from sleep deprivation, as if i dont get enough sleep im not as strong as i could be. Im hoping to get back up to 175lbs soon and get my reps of 330 hopefully by mid november.

RedSpikeyThing
10-19-2007, 02:46 PM
great benching! That deadlift is looking crazy strong too

Coke
10-20-2007, 01:19 PM
Exceptionally strong on everything especially pound for pound. Glad the shoulder is doing better, I hurt mine while benching months ago so I know what it feels like to go through that type of setback.

smokinHawk
10-24-2007, 06:36 AM
thanks guys

tuesday 10/23/07 - chest, back, calves and abs

benchpress
225x10
320x7+3 for 2 sets
320x6+3
320x1 (strict) for 2 sets
320x2 (strict)
320x1 (strict)
230x7 close grip

lat pull downs
210x10 for 2 sets
220x10
230x10 for 2 sets

heavy abs
heavy calves

thursday - legs, lower back
squats
135x10
300x7 for 2 sets
320x4
340x1 (attempted 2 and came close just couldnt finish it and legs got to tired)
355xfail (legs had no strength left in them then
225x10
275x5
300x2 (no belt)

deadlifts - used 35lb plates so it was an inch closer to the floor.
255x5
325x5
395x2

hamstring curls
110x10
120x10
130x10 for 2 sets

friday 10/26/07 arms, shoulders and abs

chinups 10 reps
incline dumbell curls
50x10

preacher bench
120x10 for 4 sets

skull crushers
105x10
125x10 for 4 sets

seated military presses
100x10
105x10 for 5 sets

light abs
light calves

Sumorai
10-24-2007, 06:39 AM
Awesome lifts Hawk, keep it up!

Coke
10-27-2007, 11:00 AM
Solid numbers overall for both days man.

smokinHawk
10-31-2007, 06:31 AM
thanks guys

tuesday 10/30/07 chest, back, calves and abs

benchpress
225x10
320x7+3
320x8+2
320x7+3
340x3
360x2
380xfail
315x2 (strict)

lat pull downs
210x10
220x10
230x10 for 3 sets

heavy calves
heavy abs

thrusday 11/1/07 - legs, lower back
squat
135x10
225x10
300x9 for 2 sets
325x4
340x1
355xfail

leg curls
110x10
120x10
130x10 for 2 sets

deadlifts
315x5
365x5
385x5
405x3
425x1
445x1

Coke
11-01-2007, 05:42 AM
Very impressed with the benching bro!!

smokinHawk
11-07-2007, 06:04 AM
thanks cocoa

tuesday 11/6/07 - chest, back, calves and abs

benchpress
225x10
320x8+2 for 2 sets
320x7+3
340x3
360x2
380xfail
315x1 (paused) for 2 sets
315x2 (strict)
315x1 (paused)

lat pull downs
210x10
220x10
230x10 for 3 sets

heavy abs
heavy calves

thursday 11/8/07 - legs and lower back
squats
135x10
225x10
300x10
300x9
335x3
355x1
365xfail
315x3

hamstring curls
110x10
120x10
130x10 for 2 sets

deadlifts
225x1 SL
315x1 sumo
365x1
385x1
405x1
430xfail (ran out of steam)

Coke
11-08-2007, 05:32 AM
Damn good chest & back workout dude.

bjohnso
11-08-2007, 04:06 PM
360*2, niiiiiiiice!

smokinHawk
11-14-2007, 06:50 AM
thanks guys

tuesday 10/13/07 - chest, back and calves
bench press
225x10
320x8+2
320x7+3
320x6+2+2
put titan fury on
225x1 (didnt touch)
315x1 (didnt touch)
340x1 (still didnt touch)
385x0 (touched) for 4 sets
back to raw
317.5x1 (strict)
317.5x2 (strict)
317.5x1 for two sets (strict)
*(note the 317.5 had a 2.5 lb on the right only as my right arm has been week and trying to get it stronger)

lat pull downs
210x10
220x10
230x10 for 3 sets

light and heavy calves
light and heavy abs

tried to get my shirt to work again feel i like i made a little progress as i played around with my grip, i feel like taking a wide grip works better.

thursday 11/16/07 - legs and lower back
squats
135x10
225x10
300x10 for 2 sets
330x2
355x1
365x1

hamstring curls
110x10
120x10
130x10
140x10

deadlifts
315x5
365x5
385x5
405x3
430x1
445x1

friday 11/16/07 - arms shoulders, abs
preacher curls
115x10 for 5 sets
skull crushers
105x10
125x19
130x10 for 3 sets

dumbbell side raises
20x10
25x10 for 4 sets

light abs

Stumprrp
11-14-2007, 07:49 AM
good work man, less volume before the shirt though.

hows the trans looking? i cant stand my camaro anymore, nothing but problems, getting a header leak fixed right now, and i still need to get the oil leaks sealed and a new opti spark before i can think of new upgrades.

Coke
11-14-2007, 09:15 AM
Complete killer on the bench every week - :thumbup:

smokinHawk
11-14-2007, 10:57 AM
good work man, less volume before the shirt though.

hows the trans looking? i cant stand my camaro anymore, nothing but problems, getting a header leak fixed right now, and i still need to get the oil leaks sealed and a new opti spark before i can think of new upgrades.

havent touched the TA, still working on my house, been even skipping my arm day/accessory day to try and get the siding up before it snows.
once the siding is up ill take a break from the house and start working on it again. been trying to replace my daily driver though should be getting a bombed cummins soon, the guy who is selling it to me has ran a 12.9@105 (yes a 7000+lb truck)
Dont give up completely (though sometimes we need a break from modding cars, or we'll go insane and broke) if you get those things fixed im sure it will be great.


volume didnt seem to bad for me, if i dont do some sets like that, i get weak the next week. I think next week ill be able to drive up the 385 as i was getting real close but couldnt lock out my right

Stumprrp
11-14-2007, 04:42 PM
thats a sick truck

smokinHawk
11-21-2007, 06:01 AM
tuesday 11/20/07 - chest, back, calves and abs

lat pull downs
200x10
210x10
220x10
230x10
240x10


standing calve raises
220x20
240x15
280x10
300x10
300x10
light calves too
reverse calves

heavy abs

bench press
WU
225x10
225x3 wide
put on F6
315x3 (no touch)
340x1 (no touch)
365x1 (no touch)
385x0 for 5 sets(touched but couldnt get it, a few came close but drifted toward my face so i lost it)
365x0 (got it to touched but bombed it)
365x1 (touched and got it)
still trying to learn my f6 a couple things i figured out that i need to grip the bar wide and go down slow, trying to get it figured out by dec 1st for wolfes charity meet would like to probably try 365, 385 then 405, need allot of practice, dont have allot of time.

wednesday, 11/21/07- legs, lower back
squats
135x10
225x10
305x9
305x8
335x2
355x1

leg curls
(one legged)
50x10
60x10
70x10
(both legs)
130x10
140x10

deadlifts
315x1
365x1
385x1
405x1

friday 11/23/07 - chest, back, bi's, calves
bench
225x10
320x8+2
320x9+1
320x8+2
335x1 (strict)
335x1 (pause)

chinups
4 sets, 10 reps

calves
abs

Coke
11-22-2007, 06:22 AM
Good deal on tweaking things with the F6 before the meet, you should be fine...always doing great dude.

RedSpikeyThing
11-22-2007, 09:37 AM
great pressing! Wouldn't doing your lats first kill your bench press?

smokinHawk
11-22-2007, 07:01 PM
thanks guys,
doing lats might have effected it a little, but i dont think much, i always work them during my bench routine and doesnt effect it to much

i have one workout to go, hopefully ill figure it out before meet day.

Coke
11-26-2007, 05:42 AM
Awesome benching like always man.

smokinHawk
11-28-2007, 06:31 AM
thanks coco

tuesday 11/27/07 - chest, back, calves and abs

wide grip pull ups 10 reps
lat pull downs
210x10
230x10
240x10 for 3 sets

medium calves
heavy abs

benchpress
225x10
225x1 (wide)
315x1 (wide)
put on F6
340x2 (no touch)
365x0 for about 3-4 sets (couldnt get it up sucked on all reps)
370x0 (sucked again)
took off F6 raw again
335x2 (strict)
345x2 (first was strict, second butt came off the bench)

thrusday 11/29/07 - legs
squat
135x10
225x10
305x9
305x8
315x3
took it easy for my bench meet saturday
also began my water weight reduction plan this week by drinking allot of water from monday till i cut it off at 6:37 thrusday
throughout the week i at normal junk, then thursday ate chicken and broccoli and a lemon, for breakfast friday i had broccoli and a bannana, and lunch will hae chicken and broccoli.
my weight started at about 177 (if scale is accurate might be a tad high), friday first thing when woke up was at 173, took a 20-25 minute hot shower and was down to 171, have 6 more pounds to go.

Coke
11-29-2007, 05:59 AM
Ought to be looking more monstrous the way you're lifting these days, nice job.

smokinHawk
12-01-2007, 03:07 PM
well had trouble making 165
(though they only had a 3 weigh div, light, middle and heavy)
lightweight was 0-181
started out like around 175-176 thurdayish and come friday weighin only got to 168, so i ate a light meal and had just a sip of water to get me to today and reweigh in, took 2 hot showers, no food till weigh in and got to 165.
probably didnt get it back up, but didnt feel to weak
warm up i did 135x7x7x7, then 225x10, 315x2, 335x2 then opened with
340x1, easy but on the way up i kindof about went down then pushed it up
2nd attempt did 355x1 no problem
then decided to try one in the shirt and attempted 400, but failed bad at the bottom, went down good, but couldnt get it off my chest.

my friend jay took 2nd as he tied with a guy for 405 with a shirt, but lost out due to the guy being a touch lighter.

smokinHawk
12-05-2007, 07:58 AM
back at it

tuesday 12/4/07 - chest, back, calves, abs
benchpress
225x10
320x10 for 3 sets
355x3
385x1
395xfail
315x1 paused, for 2 sets

lat pull downs 220x10
230x10 for 4 sets
heavy abs
heavy calves

thursday 11/6/07 - legs and lower back
squat
135x10
225x10
305x8+2
305x5
305x5
340x1

hamstring curls
120x10
130x10
140x10 for 2 sets

deadlifts
315x5
365x5
385x4
405x2
430xfail (two inches off the ground)

dang i felt weak that day didnt have strength or stanima.)

friday 12/7/07 arms shoulders abs
preacher curls
115x10
120x10 for 4 sets

skull crushers
115x10
125x10 for 4 sets

military presses
100x10
120x10 for 4 sets

light abs

Coke
12-06-2007, 05:30 AM
Fine effort bro, solid lifts.

smokinHawk
12-12-2007, 07:01 AM
thanks cocoa

tuesday 12/11/07 - chest, back, abs and calves

benchpress
225x10
325x9
325x8+2 for 2 sets
355x2
375x1 (attempted 2)
390xfail
390x1

lat pull down
220x10
r230x10
240x10 for 3 sets

heavy & light abs
heavy calves

thursday 12/13/07 - legs, lower back
squats
135x10
225x10
305x9 for 2 sets
340x1
365x1
380xfail

hamstring curls
110x10
120x10
130x10
140x10

deadlifts
225x3 sumo-thumbless
315x5
365x5
385x5
405x3
430x1
455xfail

friday -12-14-97 biceps, abs, calves
chinups, 10 reps
incline curls 50x10
preacher curls
120x10 for 5 reps

light abs
light calves

saturday - triceps, shirt benching
close grip bench
225x3
275x3
315x1
put on F6 (wide grip bench)
365x1 for two sets, did better and squeezed them up, got both to touch

rack lock outs
315x1 pec-shoulder joint felt funny so no more bench movements

skull crushers
105x10
125x10 for 4 sets

dumbbell side raises
20x10 for 5 sets

smokinHawk
12-20-2007, 11:04 AM
wednesday 12/19/07 - chest, back calves and abs
benchpress
225x10
325x9+1 for 2 sets
325x8+2
360x2
385x1
405xfail for 2 sets

lat pull downs
210x10
220x10
230x10
240x10 for 2 sets

heavy calves
heavy abs

thursday - 12/20/07 legs and lower back
deadlifts
225x5 (sldl)
315x2
365x2
385x2
405x1
435x1

squats
135x10
225x10
305x9 for 2 sets
335x2
365x1

hamstring curls
60x10 (one legged)
110x10
120x10
130x10 for 2 sets

Coke
12-21-2007, 06:04 AM
Fine stuff man, numbers are always over the top.

smokinHawk
12-24-2007, 10:29 AM
thanks coca, trying to get back to doing 405 for my sloppy rep form, then get it to 430 so i can do 405 strict with in the next 2-3 months
body weight has got up to 180lbs before i left for Christmas vacation, i feel fat, waste size has increased to a 32" from my normal 31", at least you can still see my abs though, might drop about 5 lbs though, but want to do it slow so i keep muscle but loose some un-needed fat.
i have acontest i am going to be doing in the beginning of march not sure if i will lift in the 165 or 181 lb class yet as i havent decided, but want to hit a 405 raw there.

monday 12/24/07 - light calves
body weight calve raises 50 reps for 4 sets
revers calve movements 100 reps for 4 sets

thrusday 12/27/07 chest, back, abs and calves
benchpress
225x10
325x9+1 for 2 sets
325x8+2
365x3
390xfail
390x1
315x2 CG
315x1 CG for 2 sets


lat pull downs
210x10
220x10
230x10 for 3 sets

heavy abs
heavy calves

friday 12/28/07 legs, lower back
squats
135x10
225x10
305x9 for 2 sets
335x3
370xfail
hamstring curls
110x10
120x10
130x10 for 2 sets
deadlifts (thick bar)
315x5
365x5
385x3
405x1

North
12-24-2007, 08:39 PM
Your workouts look rough smokin hawk, good lifting.

smokinHawk
01-04-2008, 09:14 AM
thanks north

1/1/08 chest, back, abs and calves
benchpress
225x10
325x9+1 for 2 sets
325x8+2
365x3
390xfail
390x1
315x1 CG (attempted 2)
315x2 CG
315x1 CG (attempted 2)

lat pull downs
210x10
220x10
230x10
240x10 for 2 sets

heavy abs
heavy calves

thursday 1/3/07 - legs lower back
squat
135x10
225x10
305x10
305x9
340x3
370xfail

hamstring curls
110x10
120x10
130x10
140x10

deadlifts
315x5
365x5
385x5
405x3
435x1
440xfail

friday 1/4/08 - arms, shoulders, abs
preacher bench
115x10
120x10 for 4 sets

skull crushers
105x10
125x10
130x10 for 3 sets

dumb bell raises
25x10
30x10 for 4 sets

light abs

smokinHawk
01-09-2008, 07:34 AM
1/8/08 chest, back, abs and calves
benchpress
225x10
325x9+1 for 3 sets
365x2
385x1 (attempted 2)
395x1
405xfail (came about half way up didnt have enough to finish it)
315x2 (pause)
315x1 (pause)
315x1 (strict)

lat pull downs
210x10
220x10
230x10
240x10 for 2 sets

heavy abs
heavy calves

thursday 1/10/08 - legs lower back
squat
135x10
225x10
305x10 for 2 sets
335x1 (attempted 3, those sets of 305 took the life out of me)
335x2
355x1

hamstring curls
110x10
120x10
130x10
140x10

deadlifts
315x3
365x3
385x3
405x3 for 3 sets

Coke
01-10-2008, 05:52 AM
Impressive training as usual dude.

smokinHawk
01-16-2008, 07:15 AM
thanks,

tuesday 1/15/08 - chest, back calves and abs
re-doing the bathroom at my house so i am staying at a hotel at night and working on it after i get off work, didnt get to the gym till about 9:45pm so i felt a little grogy, but not to bad

benchpress
225x10
325x9 for 2 sets
325x8
315x2 (CG) for 3 sets

lat pull downs
210x10
220x10
230x10 for 3 sets

heavy & light calves
heavy abs

thursday - 1/17/08, legs, lower back, light calves
another late workout
squats
135x10
225x10
315x5
335x3
365x1
380xfail

hamstring curls
110x10
120x10
130x10
140x10

deadlifts
365x1 (my body said i was done for the night)

saturday 1/19/08 - arms, shoulders
light bi's (right inside elbow felt a bit of pain in curling/chinup movements so i did light weight

skull crushers
105x10
125x10
130x10 for 3 reps

upright rows
65x10
85x10 for 5 sets

light abs

5pin wide grip lock outs (static)
225x4
315x1
335x1

smokinHawk
01-23-2008, 09:33 AM
tuesday 1/22/08 - chest, back calves and abs (got late lack of sleep catching up)

benchpress
225x10
325x8+2 for 3 sets
355x3
370x1

5 pin static wide grip lock outs
315x1
335x1
355x1
375x1
385x1

lat pull downs
200x10
210x10
220x10
230x10 for 2 sets

heavy calves
heavy abs

thrusday 1/25/08 - legs lowerback
squats
135x10
225x10
305x9
305x8
335x2
355x1 for 2 sets

hamstring curls
110x10
120x10
130x10
140x10

deadlifts
315x3
365x3
385x3
405x3
405x2 for 2 sets

saturday 1/26/08 - arms, shoulders
10 reps of chinups

straight bar curls
95x10
105x10 for 4 sets

skull crushers
105x10
125x10
130x10 for 3 sets

upright rows
65x10
95x10 for 2 sets
105x10 for 2 sets

redFury
01-23-2008, 09:32 PM
Really solid bench workout man... I'm looking forward to the day I can even throw 275 around for sets.

Coke
01-24-2008, 05:48 AM
Awesome lifting all week long bro, always doing great.

RedSpikeyThing
01-24-2008, 08:47 AM
big pressing dude!

90kg_pwrlftr
01-24-2008, 08:50 AM
Great job on the 370 after all those reps. Impressive.

smokinHawk
01-24-2008, 09:01 AM
thanks for the props guys

im feeling like my lock outs are week, that and speed of the bar, those lock outs were kicking my butt. also my hands were slipping a bit from going wide, going to keep working on them hopefully it will help, and also need to find some inexpensive chains to help too.

smokinHawk
01-30-2008, 06:46 AM
tuesday 1/30/08 - chest, back, abs and calves
flat bench
225x10
325x8+2
325x9+1
325x8+2
365x1
385x1
395x1
315x2 CG
5 pin wide grip rack lockouts
335x1
365x1
385xfail for 2 attempts (was spent)

lat pull downs
200x10
210x10
220x10
230x10
240x10

4 sets of light calves (50reps)
heavy abs.

thursday - legs, lowerback, calves: body weight 173lbs
squat
135x10
225x10
305x9 for 2 sets
335x1
365x1
380x1

leg curls
110x10
120x10
130x10
140x10

deadlifts
335x3
365x3
385x3
405x1
435x1
460x1
yea buddy, finally after a long time i hit some PR's in squats and deadlifts
the 380 and 460 i gave all i had.

friday 2/1/08 - arms shoulders, abs
chin ups 10 reps

preacher bench
95x10 for 5 sets (still feeling some pain in the right elbow so taking it light, no pain when doing them)

skull crushers
105x10
125x10
135x10 for 3 sets

dumbbell side raises
30x10
35x10 for 4 sets
light abs

90kg_pwrlftr
01-30-2008, 06:51 AM
Impressive benching!

smokinHawk
02-06-2008, 04:35 PM
thanks

tuesday 2/5/08 - chest, back, abs and calves
flat bench
225x10
325x10 for 2 sets
325x8
365x2
385x1 (attempted 2)
395xfail for 2 attempts
315x1 CG (attempted 2)
315x2 CG for 2 sets
5 pin wide grip rack lockouts
315x1
365x1
385x1

lat pull downs
200x10
210x10
220x10
230x10
240x10

4 sets of light calves (50reps)
heavy abs.

thrursday 2/7/08 - legs lower back
squats
135x10
225x10
305x10 for 2 sets
335x1
365x1
385xfail

leg curls
110x10
120x10
130x10
140x10

deadlifts
315x3
365x3
385x3
405x3
435x1
465xfail

friday 2/8/08 - triceps, chest
close grip bench press
135x7
225x7
275x5
315x2
315x2 attempted 3
315x1 (regular pause bench press)
back to close grip
315x2 for 2 sets

Coke
02-07-2008, 05:43 AM
Solid benching sets throughout guy.

smokinHawk
02-13-2008, 07:19 AM
thanks again

tuesday 2/13/08 - chest, back, abs and calves
flat bench
135+chains x5 (chains weigh 56lbs)
225x10
325x9+1
325x10
365x1
390x1
405x1
225+chains x5
275+chains x3
315+chains x1

lat pull downs
200x10
210x10
220x10
230x10

3 sets of light calves (50reps)
heavy and light abs.

augg well the rest of the week didnt go so well, caught the flu, feel terrible managed to get in the gym today, alnd went light, tried to hit my legs and tris so i can press on toward my goals
saturday 2/17/08 - chest, legs, calves, triceps

close grip bench press
135+chains x 7
135+chains x 7 wide grip
back to close grip
225+chains x5
275+chains x 3
295+chains x 2
295+chains x1 (attempted 2)
295+chains x1
315x3

squats
135x7
225x7
275x3
315x1
340x1

leg curls
100x10
110x10
120x10

body weight calves, 50 reps, 2 sets
revers curls, 100 reps 2 sets

smokinHawk
02-19-2008, 05:31 PM
tuesday 2/19/08 - chest, back, calves, abs
benchpress
225x10
330x9 for 2 sets
365x2
385x2
415xchoke
415xfail
315+chains Xchoke
225+chains x3
275+chains X 3
295+chains x 3
315+chains x2 for 2 sets
315+chains x1
225+chains x5 (CG)

lat pull downs
200x10
210x10
220x10
230x10 for 2 sets

3 sets of light calves (50reps)
heavy and light abs.

thursday 2/21/08 - legs lower back
leg curls
110x10
80x10 (single legged)
120x10
130x10 for 2 sets

squats
135x10
225x10
305x9 for 2 sets
335x2
365xfail (all down hill after this)

deadlifts
315x5
365x5
385x1
405x1

saturday 2/23/08 - triceps, shoulders, biceps, abs, calves
closegrip benchpress
135+chains x 7+7+7
225+chains x 5
275+chains x 3
300+chains x 2 for 3 sets
315x4

incline benchpress
225x5 for 2 sets

preacher bench curls
95x10 for 5 sets

heavy abs
light calves

Coke
02-20-2008, 06:11 AM
Doing great overall dude.

smokinHawk
02-27-2008, 08:21 AM
tuesday 2/26/08 - chest, back, calves and abs

benchpress
225x10
330x10
330x9
335x2 (strict)
365x2 (strict)
385x1 (strict and attempted 2) got the first one ok, then go down for the second and as i was about 2 " off my chest, i feel a pop near where my pec inserts to my arm pit but more on my pec side. I stopped pressing and had the spotter pull it off me and was done for my workout.
it isnt hurting to much but i can feel it, think i have a small pec tear
i went home and iced it and put on some sports cream, i think i have had minor pec tears before i just hope this doesnt slow me down. the next day its sore and might be a bit swollen no bruising though

lat pull downs
200x10
210x10
220x10
230x10 for 2 sets

light calves, one set of heavy
heavy abs.

thursday 2/28/08 - legs, lower back

squats
135x10
225x10
305x9
305x8
335x2
365x1

hamstring curls
100x12
110x10
120x10
130x10

benchpress rehab
the bar allot of times and sets from wide and regular grip

deadlifts
225x5 (SLDL)
315x5
365x5
385x5
405x4
435x1
465xfail (got it a good 3" off the ground didnt have the strength.)

man my hamstrings were sore on the next day.

Coke
02-27-2008, 09:57 AM
Too bad about the mishap...you're best to completely layoff the bench if you have any type of pec tear.

Brad263
02-27-2008, 10:05 AM
Sounds painful I hope its really minor.

North
02-27-2008, 11:22 AM
that sucks about the tear man, you have an insane bench

smokinHawk
02-29-2008, 06:21 AM
it seems to be healing pretty quickly now, still a little sore but getting better.

Brad263
02-29-2008, 08:46 AM
Good to hear. Take it easy man I know how annoying it is to not workout when you want to but you never want to rush these things. I had the same problem with my traps, I ended up re agravating it twice before I decided to just take a whole month off from anything upper body.

smokinHawk
02-29-2008, 10:46 AM
im taking my arm/aux off this week and going to the arnold expo, and hopefully i will be back to it tuesday depending on how it feels.
one therory on how i pulled or tore my pec is that i think i over did my arm/aux day, had to much volume, i was making good gains with that volume, but i dont think my body can handle it. Will probably cut the volume on the arm/aux day down some but still want to get in allot of close grip bench and incline presses, so ill probably take out two - three heavy sets on those days.

smokinHawk
03-05-2008, 07:51 AM
ok trying it out, shoulder feels good doesnt hurt till about 225lbs :(

tuesday 3/4/08 - chest, back , calves and abs

benchpress
135x7+7+7
225x10
330x8 (felt like i could get 10 but was hurting so took it easy
330x8 (felt like i could have gotten about 9 this time)
340x2 (strict) pain felt a little worse
315x1 CG, and that was enough benching for the day, would have like to go heavier but decided not to.

lat pull downs
200x10
210x10
220x10
230x10 for 2 sets

heavy abs
light calves
reverse calves

triceps push downs
60x10
70x10
80x10
90x7
90x6

thrusday 3/6/08 - legs lower back
squats
135x10
225x10
305x9
305x7
305x4
340x2

hamstring curls
110x10
120x10
130x10 for 2 sets

deadlifts
225x3
315x3
365x3
put on inzer champion suite, some how got it on with help from my lifting partner and some baby powder, it was tight, very tight.
straps down
385x3
straps up part way
405x2
straps up now as the suit got seated
435x1
475xfail
took off suit
475xfail

didnt really like it to well, didnt seem to really help. i suck at gear.

friday 3/7/08 - tri's, shoulders, abs

close grip benchpress
135+chains x5
225+chains x5
275+chains x3
300+chains x2
300+chains x1 (attempted 2)
315x3
chest didnt feel to bad, a little weak from 2 weeks ago, but overall pretty happy with my sets

incline bench
225x5

light abs
heavy calves.

Stumprrp
03-05-2008, 08:54 AM
good work man

i dont get how your so light, im like 70 lbs heavier then you, i must have more fat on me then i think lol.

smokinHawk
03-05-2008, 10:51 AM
thanks
right now im about 175, i think i am going to drop 2-3 lbs for my competition, then loose the rest in water weight.
might be because of my small frame, but i think i am "magically lighter" then most people for some reason.
there was a kid in my highschool who had the same frame size, a little bit more fat on his stomach (not much) and i noticeably had allot more muscle mass then him, buy allot, he was skinny, but he weighed about 5-10lbs more then me, never could figure that out.

smokinHawk
03-12-2008, 07:14 AM
tuesday 3/11/08 - chest, back , calves and abs

benchpress
135x7+7+7
225x10
330x9 for 2 sets (yes, no pain in the chest)
340x3 (strict)
365x2 (strict)
385xfail (still a bit weak though)
315+chains x 1
315+chains x fail
315+chains x 1 for 2 sets
135xchains x10

lat pull downs
210x10
220x10
230x10 for 2 sets

heavy abs
light calves
reverse calves

triceps push downs (strip down little rest)
80x10
70x10
60x10
50x10
40x10

Coke
03-13-2008, 06:05 AM
...(yes, no pain in the chest)


Good deal man, glad to hear the pec tear you had was minor...ace benching, good job overall.

smokinHawk
03-13-2008, 06:26 AM
Good deal man, glad to hear the pec tear you had was minor...ace benching, good job overall.

thanks coca
im glad the pain went away when benching, having a quick recovery, i just need to get my strength back to where i left off, i have a non-sanction competition ill be benching and dead lifting in then next week saturday. was hoping to hit 405 on the bench then and 500 on the deads, but my deads have been stale lately, and with the pec injury was slowed me down.
with bench ill probably open with 370, then try 390 (where i feel where my max is at now) then go for broke and see if some how i can get 405.
for deads ill open with 465 and see how i feel with either a 10lb or 20lb jump

hopefully i can keep everyone informed on my meet as long as the mods dont ban me for saying homosexuality is disgusting and unnatural in another thread. :scratch:

ThomasG
05-05-2008, 05:08 PM
You only weigh 168?!?

You are a *****ing machine.

smokinHawk
05-06-2008, 07:39 AM
thanks,
but 164-165 now, changed to a chicken breast and vegetable diet, though im slightly weaker now
been posting my journal here lately since some douche bag mod banned me for a while.
http://www.seatstaysup.com/forums/showthread.php?p=248501#post248501

bigmoney
05-08-2008, 07:33 PM
did you train down in Houston at lonestar barbell about a month ago? I remember on another forum that a guy was looking for houston gyms and I saw it was your name and that you posted on the same forums. Anyways I train with Ron. I'm Brent, not sure if you remember the guys there. I was the fat and weak one, haha! Your bench strength is really impressive man, good luck with your lifting.

P.S. Did Ron ever get back with you or do you still plan on moving down to Houston?

smokinHawk
05-09-2008, 06:56 AM
did you train down in Houston at lonestar barbell about a month ago? I remember on another forum that a guy was looking for houston gyms and I saw it was your name and that you posted on the same forums. Anyways I train with Ron. I'm Brent, not sure if you remember the guys there. I was the fat and weak one, haha! Your bench strength is really impressive man, good luck with your lifting.

P.S. Did Ron ever get back with you or do you still plan on moving down to Houston?

yup that was me, were you the guy with or without the beard?
thanks for the props.
anyways i am still planning on moving down there, just havent found a job there yet, the wife did so she is down there and I am trying to finish fixing up my house up here now before i go down there.

littleman19
05-22-2008, 01:34 PM
hey man, your pretty much a beast. i just wanted to ask you, how old are you and how long have you been lifting?

smokinHawk
05-22-2008, 08:20 PM
been lifting since i was 13, i am 29, so that makes 16 years i suppose.

thanks for the comps

McLaughlin
07-12-2008, 10:49 AM
I want to be like you when I... uh.. get better at this. It's crazy for me, seeing someone who weighs as much as me lifting like 2-3 times as much. Keep up the good work though, it was cool to read through the progression in your journal. Good luck at the meet.

Big o Boy
07-12-2008, 12:28 PM
hopefully i can keep everyone informed on my meet as long as the mods dont ban me for saying homosexuality is disgusting and unnatural in another thread. :scratch:

I got the same crap when I first joined the boards. I'm right there with ya.

Nice lifting in here you freak. Good luck at the meet.

smokinHawk
07-12-2008, 01:22 PM
thanks for the comps guys, i havent been posting my journal much on here since i got banned that time, but am back now, maybe ill start posting it once i become a pro lol
anyways I went over to celina with my friend jay to get some lessons on shirt work from mike work, Jay didnt do to bad, he ended up getting i think 430ish, and came real close on 445
me on the other hand even stumped Mike on why I am such a wus in a shirt but can do well without them.
got up to 410 with a one board, but then once i started trying to take weight to the chest i would choke, i felt no pop from my shirt and a couple of times it felt like the shirt was choking my body, chaning my face to bright red.
then after i took the shirt off to do some board presses of a 4 board i got
315x10
365x3
385x3
405x3
then 455x1 which was the heaviest weight i have held pressing.
i need allot of time in the shirt to help me learn it. But i still want to get the 405 raw at 165, feel like i am getting close but haven't been focusing on it to much

FeelMyLats
07-31-2008, 10:29 AM
Damn Hawk,


I got 90lbs on you and I'm not lifting nearly what you are. I'm jealous. Gives me the motivation to bust my ass harder to lose weight while getting stronger lol. Keep up the good work bro.