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HeavyBomber
05-14-2007, 07:51 PM
Personal stats:
Age: 37
Weight: 232 lbs.
Height: 6'0"
Bodyfat: 8-10 percent

Goal:
Historically I have considered myself a powerlifter with little concern of bodyfat. Recently I have decided to reduce bodyfat while maintaining and preferably adding lean mass. A tall order I know but considering I weighed 260 in July, 2006 and am now roughly 30 lbs. lighter I think I have done a fairly descent job at maintinaing lean mass and strength as illustrated below.

Current Max Lifts:
Bodyweight: 232ish
Bench: 415 (raw) update 8/22/08: 440
Squat: 515 (belt, Inzer Z-suit) update 8/22/08: 615
Deadlift: 615 (belt) update 8/22/08: 655
Clean and Press: 250 estimated (raw)

All-time Max Lifts:
Bodyweight: 260ish
Bench: 440 (raw)
Squat: 615 (belt, Inzer Z-suit)
Deadlift: 655 (belt)
Clean and Press: 275 (raw)

Routine:
Conjugate Periodization, hypertrophy
4 training session split performed every 7 days

day 1: Max Effort bench press, primary chest hypertrophy, secondary delts and triceps
day 2: Max Effort Squat, primary legs hypertrophy
Off
day 3: Dynamic Effort bench press, primary delts and triceps hypertrophy, secondary chest
day 4: Dynamic Effort squat, primary back and biceps hypertrophy, secondary legs
Off
I do Abdominals and calves almost every session.

I'm currently recovering from a pulled hamstring in my right leg. It's recovering well and should be ready to go in another week or so. In the meantime, it's tender, tight and is black and blue as if someone whacked me with a bat.

I have a local push/pull meet June 17th. Hopefully I will find that my dead hasn't suffered much. We'll see.

Stumprrp
05-14-2007, 08:02 PM
looking foward to seeing your progress HB you animal

HeavyBomber
05-14-2007, 08:14 PM
5/14/07 - Max Effort bench, primary chest
ME Bench Press:
135
165
195
225x3
275x3
315x1
355x1
405x1
415x1
425xfailed
RE Bench Press:
315x8
Incline Db Press:
125's x8
115's x8
105's x8
Dips:
body x12-15 X3 sets
Abdominals (leg raises, decline cruches, machine crunches)

My lifting partner benched 445 today fairly easily. I need at least 425 before the meet.

Beast
05-14-2007, 08:17 PM
You'll get the 425. Sounds like a perfect lifting partner.

Detard
05-14-2007, 08:22 PM
Solid workout HB. How long ago were you at 260 and what do you think your BF% was roughly? Your lifts are beastly.

Con
05-14-2007, 08:29 PM
New journal, fresh start.

Let the journey begin.

Coke
05-15-2007, 06:13 AM
.... Sounds like a perfect lifting partner.

I didn't think you even had an equal HB, but that dude sounds real close, lol...super benching man.

smokinHawk
05-15-2007, 06:15 AM
i think you have a 450 touch and go bench in ya as easy as that vid of the 425 went up
good luck.

Chubrock
05-15-2007, 06:19 AM
HB this is gonna be a badass journal. I like it.

HeavyBomber
05-15-2007, 04:19 PM
5/15/07 - ME Squat, primary legs

Still struggling with the hamstring injury. Had to stay away from anything posterior.

Front Squats:
135x6
185x6
225x6
255x6
255x6
255x6
255x6
225x3 maybe
exhausted
leg extensions
seated calf press

getfit
05-15-2007, 04:25 PM
good luck with the new journal.Always impressive numbers in here :)

Stumprrp
05-15-2007, 04:29 PM
nice chest and quads man, good luck on the hammy, those suck!

HeavyBomber
05-15-2007, 04:52 PM
Thanks everybody.

Thanks to a continuance of ass clowns on youtube I've taken down all my vids. If I post any new one they'll all have the comments turned off and I'll only leave them up for a short time.
Thanks to everyone from WBB who commented, none of whom were part of the annoyance.

Lones Green
05-15-2007, 05:53 PM
nice lifts man, looking forward to the new journal.

Sensei
05-15-2007, 09:25 PM
Thanks to a continuance of ass clowns on youtube I've taken down all my vids. If I post any new one they'll all have the comments turned off and I'll only leave them up for a short time.
Thanks to everyone from WBB who commented, none of whom were part of the annoyance.Dude, you should give a f**k about those a-holes... seriously. I had one guy who saw my $120 olympic lifting shoes and commented that I was wearing slippers and how ridiculous I was! Disabling the comments isn't a bad idea, but I usually don't even read comments to my videos - I figure if they have something they need to tell me, they can PM me.

Can'tstopnow
05-15-2007, 09:35 PM
Awesome front squats Bomber!

fleep
05-16-2007, 07:01 AM
losing fat while getting stronger...i just read something about that on t-nation in christian thibaudeau's author's locker room...he says it can be done

Bob
05-16-2007, 07:59 AM
Great new journal HB!!!
Always impressed with your mentality towards goals and how to achieve them. Plus, it fun to watch you beast man!!

I agree with Sensei.. I never read any comments on YouTube... good, bad or indifferent... I just ignore that area of the screen. I'll miss you vids, they are always a good review on form and effort.. plus, you don't mind showing the few fails that you have... sometimes those are as motivating as the success.. :)

GL man.. keep it heavy..

Coke
05-16-2007, 08:03 AM
Them clowns were just plain jealous and that's all there is to it...ace front squats, hope the injury heals quick.

HeavyBomber
05-16-2007, 05:49 PM
...[clip]...plus, you don't mind showing the few fails that you have... sometimes those are as motivating as the success...[clip]...

Speaking of which, here is the vid from my failed 425 lb. bench a couple days ago.
sWkuYyQ0x-c

Bako Lifter
05-16-2007, 05:56 PM
If I saw you two on the street I would run away, haha.

Nice effort, good luck on the next attempt.

offhegoes03
05-17-2007, 01:39 PM
damn dude, almost missed this new journal.. sucks about the hammy and all those youtube comments. youtube is filled with a bunch of douche bags flexing their internet muscles and it gets annoying when people get in fights about stupid meaningless stuff.. it happens on a lot of forums as well, but thank god WBB doesn't get bogged down with petty squabbles (most of the time). looking good man, good luck with the upcoming meet

Bob
05-17-2007, 02:04 PM
Is that a new partner HB?? He's a biggin too!!

That fail didn't look too bad... pretty close....

smokinHawk
05-17-2007, 02:08 PM
ya that was pretty close, very close to getting it.you just needed a little more drive or speed from that pause.
id like to see you do a few touch and go singles. youd probably be around 450.

HeavyBomber
05-17-2007, 06:37 PM
It's still the same old sticking point that stalled me out on that 425 failure.

5/17/07 - DE Bench, primary delts, triceps
Bench w/ bands:
215x3 X8
Standing Overhead press (off pins at collar level):
205x5 X5
Close-grip bench press w/ chains:
241x3
271x3
291x5
311x5
311x3 http://www.youtube.com/watch?v=QaYmBsAN9EA
261x? http://www.youtube.com/watch?v=_gHwecSTJ-Y
cable rope extensions:
stack x25
stack x12 hit a brick wall
Standing Arnolds:
50's x6 X2
lateral raises:
35's x8 X2

HeavyBomber
05-17-2007, 07:20 PM
Is that a new partner HB?? He's a biggin too!!

That fail didn't look too bad... pretty close....

He is my bench partner. I have another partner also but he's very unreliable. When he's there I have kick as workouts though. They are both bigger and stronger than I which is exactly what I want.

The ham is doing well. It's very tight but I'm able to stretch it now without feeling like I'm damaging it. I think it will be good for deads next week. I'll just have to feel it out.
I have to get going on it again if I'm going to be worth anything at the meet.

WestsideWarrior
05-17-2007, 07:35 PM
HB, 261xforever, lol, that set seemed like forever, not even kidding.

great work

TwiloMike
05-17-2007, 08:00 PM
Yay, a shiny new journal! :)

Great workouts, man. Still looking big and mean.

Stumprrp
05-17-2007, 08:09 PM
damn thats a strong workout hb

Coke
05-18-2007, 06:00 AM
He is my bench partner. I have another partner also but he's very unreliable. When he's there I have kick as workouts though. They are both bigger and stronger than I which is exactly what I want.

Wow man, that's a good deal...you can't lose either way, with or without the partner(s) though.

smokinHawk
05-18-2007, 07:20 AM
It's still the same old sticking point that stalled me out on that 425 failure.
you try any board presses to overcome that?

stepto180
05-18-2007, 10:25 AM
Im glad the hammie is feeling better but dont push it too much ya want that thing to heal up right

dblockspky
05-18-2007, 12:57 PM
Great work man. Question.. where you always big or is did you gradually progress from an average build at sometime?

redFury
05-18-2007, 02:51 PM
Those close grips were sick.... chains and all. Good stuff HB

HeavyBomber
05-18-2007, 10:46 PM
you try any board presses to overcome that?

yep.. two, three bd presses. rack lockouts. floor presses, all kinds of sheet.

My new bench partner is going to help me alot I know it.

HeavyBomber
05-18-2007, 10:47 PM
Im glad the hammie is feeling better but dont push it too much ya want that thing to heal up right

I'm trying not to but I am dying to pull some sumos. Damn thing is really cramping my style. Long time no see babe. Come on back now hear?

HeavyBomber
05-18-2007, 10:53 PM
Great work man. Question.. where you always big or is did you gradually progress from an average build at sometime?

I was a freak in my early twenties then I went dorment for a few years and got fat and lame. I started back at it about, I don't know, like 10 years ago kind of peaked size and strength wise last Summer. Now I'm smaller again but I've been trying to loose bodyfat so it's to be expected that my numbers are down. Doesn't bother me though because I'm coming back stronger and leaner this time around.
I'll never be the freak I was in my early twenties again but I'm not seeing a whole lot of late thirties guys walking around looking and lifting like me so there ya go.

I will bench 450-475 raw and pull 700 before I'm done. That much is for sure.

HeavyBomber
05-18-2007, 10:55 PM
Those close grips were sick.... chains and all. Good stuff HB

I love chains. Hell I live for fkng chains! Thankd man.

LouPac
05-18-2007, 11:29 PM
You're an animal HB!


*Lou wants to be like HB when he grows up*

HeavyBomber
05-19-2007, 10:01 PM
5/19/07 - DE squat, primary back and biceps
Box squats (14" box, 4 bands)
295x2
315x2
365x2
335x2
335x2
355x2
335x2
335x2
315x2
295x2
Power Cleans:
245x1
245x1
245x1
245x1
Bent over rows:
275x8
255x6
245x6
245x6
BB Shrugs:
275x6
265x6
245x6
Pull-ups:
bodyx6
bodyx5
lat pull-downs:
160x8
150x8
Seated cable rows (tricep rope):
150x8
130x8
130x?
Db Shrugs:
70's x6
70's x6
Seated Incline bench Db curls:
55's x8
50's x8
45's x8
machine curls:
3 sets heavy

LOTS of volume but my back loves heavy volume. This was the best overall workout I've had in months.

I had been testing the hamstring the last few days and it felt really solid today so I took on the box squats and it did great. In fact, I was really strong. It's sore tonight but in a good way. I think heavy deads will be doable next week.

Built
05-19-2007, 11:00 PM
Nice. I was worried about that hammie - I'm very relieved for you that it healed so quickly.

HeavyBomber
05-19-2007, 11:15 PM
Yes, so was I. At first I wasn't worried too much but when it got black and blue I was freaked.
I'm very relieved. I'm anxious to see how the DOMS feel.

Killa Kurt
05-20-2007, 06:41 AM
You're right back at it, I've been passing over your new journal for too long, are we going to start seeing a lot of videos again I hope, remember you've got the whole WBB community on your back for the meet.

Stumprrp
05-20-2007, 07:05 AM
god damn HB thats a sick workout, how long did that take?

getfit
05-20-2007, 07:21 AM
volume galore,but I'm liking it!

Coke
05-20-2007, 09:59 AM
This was the best overall workout I've had in months..

I agree, super job throughout HB.

Lones Green
05-20-2007, 09:58 PM
nice workout man. i'm drawing a lot of ideas from your workouts to use in mine.

HeavyBomber
05-21-2007, 05:15 PM
5/21/07 - ME bench, primary chest
Today's body weight: 235 lbs. clothed
Rack Press:
225x3
275x3
315x1
365x1
410x1
430x1 http://www.youtube.com/watch?v=yWyaXgG8LPU
460x0 failed miserably http://www.youtube.com/watch?v=PkqCqd3bUjU
Bench Press:
320x8
315x8
Decline Beng Press:
335x8
315x8
Bench Press:
225x13 -positive failure, no spot
Incline Db Fly:
70's x8
55's x8
Abdominal stuff
Dips http://www.youtube.com/watch?v=aQfyLQStfYs


Kept the intensity high with little rest between sets. Had my Scott Stapp cranked and pretty much kicked my own a$$. Good training today.

Just for the hell of it here's my bud's upper lockout lifts (495):
http://www.youtube.com/watch?v=aisGr8dQE2w

Killa Kurt
05-21-2007, 05:17 PM
5/21/07 - ME bench, primary chest
Rack Press:
225x3
275x3
315x1
365x1
410x1
430x1 http://www.youtube.com/watch?v=yWyaXgG8LPU
460x0 failed miserably http://www.youtube.com/watch?v=PkqCqd3bUjU
Bench Press:
320x8
315x8
Decline Beng Press:
335x8
315x8
Bench Press:
225x13 -positive failure, no spot
Incline Db Fly:
70's x8
55's x8
Abdominal stuff
Dips http://www.youtube.com/watch?v=aQfyLQStfYs


Just for the hell of it here's my bud's upper lockout lifts :
http://www.youtube.com/watch?v=aisGr8dQE2w

Nice work, didn't check out the videos yet, I will after I shower....

Con
05-21-2007, 05:24 PM
Big weights for a big man!

Also the dips were nice, never see any of the big dudes at my gym do any BW stuff. Do you purposely not lock out at the top?

Keep up the impressive work HB!

TommyBoy
05-21-2007, 05:39 PM
5/19/07 - DE squat, primary back and biceps
Box squats (14" box, 4 bands)
295x2
315x2
365x2
335x2
335x2
355x2
335x2
335x2
315x2
295x2
Power Cleans:
245x1
245x1
245x1
245x1
Bent over rows:
275x8
255x6
245x6
245x6
BB Shrugs:
275x6
265x6
245x6
Pull-ups:
bodyx6
bodyx5
lat pull-downs:
160x8
150x8
Seated cable rows (tricep rope):
150x8
130x8
130x?
Db Shrugs:
70's x6
70's x6
Seated Incline bench Db curls:
55's x8
50's x8
45's x8
machine curls:
3 sets heavy

LOTS of volume but my back loves heavy volume. This was the best overall workout I've had in months.

I had been testing the hamstring the last few days and it felt really solid today so I took on the box squats and it did great. In fact, I was really strong. It's sore tonight but in a good way. I think heavy deads will be doable next week.
WHoa, good **** man!! Nice power cleans! 4 bands??? Which bands did you have on?? 4 bands/side is fu***n' ridiculous!!!!!!

Bob
05-21-2007, 06:30 PM
Dang HB!!!! Those were 2 Kick-Arse workouts!!!

You must be eating more!!! I think you like eating.. and growing.. and getting f'ing strong!!!

Nice job man..

cphafner
05-21-2007, 08:10 PM
you big guys aren't supposed to be able to do that many dips, especially as a burnout!

Good pressing HB.

Coke
05-22-2007, 05:54 AM
Awesome pressing dude, keep at it.

redFury
05-22-2007, 01:36 PM
That 430 rack press was very fast and solid... looked like about 3 bd height. Good stuff HB!

HeavyBomber
05-22-2007, 07:48 PM
5/22/07 - ME Squat, primary legs
Dead lift:
225x3
315x3
405x3
495x1
545x1 http://www.youtube.com/watch?v=l_2Ha2MvgOg
585x1 http://www.youtube.com/watch?v=NNdccWDi0l0
625xfailed http://www.youtube.com/watch?v=KQhoPXizpB0
Full Squats:
315x5
365x2
405x8
405x5
315x10
Front Squats:
225x5
225x5
225x5
Pull-throughs:
2 sets
Calf Press
4 sets

The hamstring got me on that 625. I know I can get that.

This day kicked my ass.

Lones Green
05-22-2007, 07:50 PM
nice squats HB!!!

dblockspky
05-22-2007, 08:00 PM
Nice squatting and DLs man.

Killa Kurt
05-22-2007, 08:05 PM
5/22/07 - ME Squat, primary legs
Dead lift:
225x3
315x3
405x3
495x1
545x1 http://www.youtube.com/watch?v=l_2Ha2MvgOg
585x1 http://www.youtube.com/watch?v=NNdccWDi0l0
625xfailed http://www.youtube.com/watch?v=KQhoPXizpB0
Full Squats:
315x5
365x2
405x8
405x5
315x10
Front Squats:
225x5
225x5
225x5
Pull-throughs:
2 sets
Calf Press
4 sets

The hamstring got me on that 625. I know I can get that.

This day kicked my ass.

I got a warm fuzzy feeling. :rolleyes:

HeavyBomber
05-22-2007, 08:22 PM
Also the dips were nice, never see any of the big dudes at my gym do any BW stuff. Do you purposely not lock out at the top?

Yes I purposely didn't on that set. t was the last thing I did and really just on a whim. Wanted to keep the tension on the pecs. I wasn't even thinking triceps.

HeavyBomber
05-22-2007, 08:26 PM
WHoa, good **** man!! Nice power cleans! 4 bands??? Which bands did you have on?? 4 bands/side is fu***n' ridiculous!!!!!!

Don't get too excited about it. Two bands per side and they are not power lifting specific equipment. They are tubular rubber bands that the gym happens to have. They do add a significant amount of tension though.

TwiloMike
05-22-2007, 08:37 PM
Whoa, those are big numbers (why am I still surprised by those when checking your journal? Silly me...)

Hope your hammy is healing well.

HeavyBomber
05-22-2007, 08:53 PM
Whoa, those are big numbers (why am I still surprised by those when checking your journal? Silly me...)

Hope your hammy is healing well.

Yah man, it's doing okay now, it just don't wanna contract the way I need it too.
You should be surprised...
...that i couldn't lift more.

Twilo, thanks for stopping by man.

Stumprrp
05-22-2007, 10:54 PM
nasty deads and squats man!

redFury
05-22-2007, 10:59 PM
Great looking session man... deads especially. I would kill to be able to squat 405x1 at this point.

Lones Green
05-22-2007, 11:33 PM
Don't get too excited about it. Two bands per side and they are not power lifting specific equipment. They are tubular rubber bands that the gym happens to have. They do add a significant amount of tension though.

this is what i used as well. 2 bands on each side is a good amount of tension. do you use dumbbells to anchor them down?

Coke
05-23-2007, 05:49 AM
Great job with the deads and squatting man.

HeavyBomber
05-23-2007, 08:50 PM
this is what i used as well. 2 bands on each side is a good amount of tension. do you use dumbbells to anchor them down?

yep.

5/23/07 - off

fleep
05-23-2007, 09:41 PM
thanks for postin vids of sumo deads that 585 went up smooth bro

Chris Rodgers
05-23-2007, 10:14 PM
Pretty strong lifts for a bodybuilder. :)

Guido
05-24-2007, 08:34 AM
Hey Bomberman, are you planning to come to the WBB Chicago get-together? Gonna be a good time (a workout at Quads, Cubs-'Stros game, other antics). You're not that far away....

HeavyBomber
05-24-2007, 09:39 AM
Pretty strong lifts for a bodybuilder. :)

Ouch!
Fear not dude, I'll get you back.

HeavyBomber
05-24-2007, 09:39 AM
Hey Bomberman, are you planning to come to the WBB Chicago get-together? Gonna be a good time (a workout at Quads, Cubs-'Stros game, other antics). You're not that far away....

I'll be in Florida that week.

getfit
05-24-2007, 09:57 AM
Big weights for a big man!

Also the dips were nice, never see any of the big dudes at my gym do any BW stuff. Do you purposely not lock out at the top?

Keep up the impressive work HB!

seriously, HB is a tank! dips looked sooooooo easy, huge chunky arms nice :)

TommyBoy
05-24-2007, 12:40 PM
Don't get too excited about it. Two bands per side and they are not power lifting specific equipment. They are tubular rubber bands that the gym happens to have. They do add a significant amount of tension though.
Hey, as long as there's tension, it's all good.

Whether you're a bodybuilder or a powerlifter or a powerbuilder, I don't care, that is some heavy-ass pullin' big dawg.

Guido
05-24-2007, 02:41 PM
I'll be in Florida that week.Too bad (for us anyway). Next time, man.

stepto180
05-24-2007, 05:16 PM
I just came to say hi :)

HeavyBomber
05-24-2007, 06:04 PM
5/24/07 - DE Bench, primary delts, triceps
Bench Press (five bands wrapped under banch, weight does not include bands):
45%x2 X10
Standing overhead rack presses (delt level):
185x3
205x3
225x1
255x1
185x6
185x6
185x8 hard and painfull set
Close-grip bench (with chains, weight includes chains at top of ROM):
281x5
311x5
336x5
356xstatic hold (60 seconds)
Db skulls:
40's x6
35's x6
abdominals:
total thrashing
calf press:
same thing

Organichu
05-24-2007, 06:09 PM
Standing overhead rack presses (delt level):
255x1

:omg:

dblockspky
05-24-2007, 06:11 PM
I wish I could flat bench 336 once. And you're close gripping it for reps. Great workout man.

HeavyBomber
05-24-2007, 06:38 PM
I wish I could flat bench 336 once. And you're close gripping it for reps. Great workout man.

Keep in mind that it about 25 lbs. less at the bottom of the ROM thanks to the chains. I didn't get a vid today but here's 331x5 from a few months ago:

w7G4Q0H2_cU


And thanks for stopping in dblockspky

HeavyBomber
05-24-2007, 06:40 PM
:omg:

hahaha

I got 290 back in February :)

Thanks dude. lol

Detard
05-24-2007, 06:45 PM
good work HB. I like the term powerbuilding. you should copyright it and make millions hahaha. Strong mofo

HeavyBomber
05-24-2007, 06:52 PM
good work HB. I like the term powerbuilding. you should copyright it and make millions hahaha. Strong mofo


It's not original by any stretch. DOGG CRAPP uses it and I've seen it elsewhere too.
But, I'd take credit and the millions if I could :D

HeavyBomber
05-24-2007, 08:35 PM
Okay man, I hate to rant and rave but there's been some annoying **** going on in my gym lately.
No matter how many times I heft the 100 lb. plates over to the dead lift area they always end up back at the leg press.
And who are these idiots that keep putting the forty five's on the top weight holder and the 10's and 5's down below?
And the wrst offense that has happened to me in a VERY LONG TIME: I was doing squats, went to get a drink and when I returned there was a dude stripping my weights off. ???
I was cool though, I like to be cool... I went over to the EMPTY rack RIGHT next to the one I was using and loaded it up. WTF???
I had hell fire in my eyes. I proceeded to ATF that 405 set out of anger!

Then, I went into the locker room and there's a dude standing there completely naked grooming himself. WTF!!! goes through his head?
I met a guy on his way in to the lockers and I warned him. Later, he came up to me and said, I'll never NOT listen to you again. LOLOL

Chris Rodgers
05-24-2007, 09:09 PM
Those standing rack presses are hard as hell. I tried those for the first time like a week or two ago. Very impressive.

Stumprrp
05-24-2007, 09:11 PM
sick stuff HB

Coke
05-25-2007, 05:17 AM
Should have just let dude know that was your station at present, annoying bs be happening at gyms, lol.

HeavyBomber
05-25-2007, 05:03 PM
Should have just let dude know that was your station at present, annoying bs be happening at gyms, lol.

He knew it was mine. I know he saw me using it. I'm not sure what was up. Very strange almost like he was playing a joke except I don't know the guy. Rick probably put him up to it. Now I have a reason to kick Rick's ass. LOL -like I needed one.

HeavyBomber
05-25-2007, 05:45 PM
I have to collect some money that a dude owes me tonight, anybody wanna come? Should be fun:evillaugh

Keoni
05-25-2007, 06:36 PM
Keep in mind that it about 25 lbs. less at the bottom of the ROM thanks to the chains. I didn't get a vid today but here's 331x5 from a few months ago:

Oh Holy Hell!!!! That video is awesome. And I'd never seen chains in use until right now. That must be intense. Damn!!!

HeavyBomber
05-25-2007, 06:44 PM
Oh Holy Hell!!!! That video is awesome. And I'd never seen chains in use until right now. That must be intense. Damn!!!


CHAINS ARE MANDATORY! GET OR MAKE A SET NOW!

Seriously, I would never train without them in the arsenal. Your triceps will not know what hit em''.

TeamstockyScott
05-25-2007, 06:51 PM
[b]5/24/07 -
Close-grip bench (with chains, weight includes chains at top of ROM):
281x5
311x5
336x5
356xstatic hold (60 seconds)


Nice, especially the static hold.

Bob
05-25-2007, 06:55 PM
I have to collect some money that a dude owes me tonight, anybody wanna come? Should be fun:evillaugh
I'll bring the camera!!! lol ... put it up on YouTube... :)
Man, I'd hate to be the dude that owed you money!!

Awesome chain work man...
and heavy as always..
keep it up!!

HeavyBomber
05-25-2007, 07:04 PM
I'll bring the camera!!! lol ... put it up on YouTube... :)
Man, I'd hate to be the dude that owed you money!!

Awesome chain work man...
and heavy as always..
keep it up!!

Nah, it ain't like that. I just say please :smoke:

HeavyBomber
05-25-2007, 07:07 PM
Nice, especially the static hold.

Static holds are the sheet man especially when your arms start to shake and fail. It's like how long can you keep it up. Painful as sin too.

Same thing like a walkout on squats with like a total rediculous weight but don't rack it, actually lower it down on the pins and fight like hell!

Killa Kurt
05-25-2007, 09:30 PM
5/24/07 - DE Bench, primary delts, triceps
Bench Press (five bands wrapped under banch, weight does not include bands):
45%x2 X10
Standing overhead rack presses (delt level):
185x3
205x3
225x1
255x1
185x6
185x6
185x8 hard and painfull set
Close-grip bench (with chains, weight includes chains at top of ROM):
281x5
311x5
336x5
356xstatic hold (60 seconds)
Db skulls:
40's x6
35's x6
abdominals:
total thrashing
calf press:
same thing

Can I see a video of the standing rack press, I'm interested in seeing this?

HeavyBomber
05-25-2007, 10:04 PM
Can I see a video of the standing rack press, I'm interested in seeing this?

Sure, 290 lb single slightly higher than performed two days ago:

VPqNQOIp__o

Just uploaded it -Give it time to process.

TwiloMike
05-25-2007, 10:14 PM
That's a very pretty hat you have there. :p

Excellent lifting, HB. Compliments the hat really well.

HeavyBomber
05-25-2007, 10:16 PM
That's a very pretty hat you have there. :p

Excellent lifting, HB. Compliments the hat really well.


Yeah man thanks, that my "I'm going to kick your ass hat". :p

Since I'm taking requests tonight, do you have any?

HeavyBomber
05-25-2007, 10:18 PM
Can I see a video of the standing rack press, I'm interested in seeing this?

I like doing lifts off the rack with no stretch reflex involved. Either you can get it moving or you can't -period. The bench press version of this has helped me a lot.

Fuzzy
05-26-2007, 12:05 AM
Freak!

Man I woulkd be doing exactly what your doing if I wasnt training Oly.

fleep
05-26-2007, 12:54 AM
HB, i heard u eat babies as your preferred source of protein? is this true?

Chris Rodgers
05-26-2007, 01:01 AM
You said asshat. :)


Nice press.

LibertyDante
05-26-2007, 07:50 AM
very nice lifting HB.... Do you do any seated military press or do you enjoy overhead pressing more?

HeavyBomber
05-26-2007, 06:55 PM
very nice lifting HB.... Do you do any seated military press or do you enjoy overhead pressing more?

I do seated occasionally but I usually do standing. I wouldn't say I enjoy them though. lol

5/26/07 - DE squat, primary back
Box squats (4 bands, 12" box):
315x2X8
Dead lift (elevated 3 inches off floor):
500x10
500x6 I think
500x3
Power Cleans:
225x1 X4
Pull-ups
lat pull-dns
seated machine row
db shrugs

Forgot to do curls at the end.

Kind of worthless vid cause it don't show the plates but it's 500x10 off three inch platform
khvLMYuCBrI

Bako Lifter
05-26-2007, 07:19 PM
Damn bro, crazy sh**. 500x10 is amazing stuff.

Lol, and I like the gum, haha.

HeavyBomber
05-26-2007, 07:33 PM
Damn bro, crazy sh**. 500x10 is amazing stuff.

Lol, and I like the gum, haha.

Now they weren't off the floor. I had three inches of mats under the plates but I'm definitely happy with the set.

Built
05-26-2007, 07:37 PM
Tiny little waist. DAMN, boy! This cut is going gangbusters - you look great, and still strong as hell!

HeavyBomber
05-26-2007, 11:36 PM
Tiny little waist. DAMN, boy! This cut is going gangbusters - you look great, and still strong as hell!

Thanks in large part to information I have learned from you MariAnne. Thank you.

Built
05-27-2007, 01:23 AM
See, I have an agenda. I like looking at hot men. It's a weakness of mine.

;)

Glad it's coming along so well.

HeavyBomber
05-27-2007, 08:09 AM
Oh yeah, here's a vid of the last set of the 8 yesterday

Box squats (4 bands, 12" box):
315x2X8

c-FPtlvtyYY

My knees start to come in as I fatigue. Not the best set and it was tough.

Stumprrp
05-27-2007, 10:22 AM
great squats HB, what kind of bands are those?

Killa Kurt
05-27-2007, 10:44 AM
Very impressive work being put in throughout this journal HB.

- The little guy.

HeavyBomber
05-28-2007, 01:30 AM
Thanks Stumpman and Killa, appreciated.

Morning workout.
5/27/07 - ME bench
Floor Press:
225x3
275x3
315x1
365x1
405x1
425x1
455xfailed http://www.youtube.com/watch?v=S_Zd6GFBgkE
Bench Press:
325x8
320xidk http://www.youtube.com/watch?v=gWSbCVEsUVM
Db Press:
125's http://www.youtube.com/watch?v=O03CQpZJpwA
110's
Db Flies:
70's x8
55's x8
45 lb. plate front raise:
45x10
Seated lateral raise:
35's x8
30's x8
25's x8
tricep rope cable push-dns:
stack x20
stack x14

Built
05-28-2007, 01:33 AM
You throw those 125s around like toys.

Holy S**T you're strong!

getfit
05-28-2007, 03:26 AM
You throw those 125s around like toys.

Holy S**T you're strong!

seriously!

Like it was made out of foam :D

Coke
05-28-2007, 06:58 AM
The squats, deads, and all pressing movements are superior.

Killa Kurt
05-28-2007, 10:03 AM
HB I'm not sure if I can count either........but I think you did 320 6 times on the bench. :nod:

WBBIRL
05-28-2007, 10:12 AM
Yep 320 for six...

I hope to be this strong some day, true motivational gold man!

TeamstockyScott
05-28-2007, 10:29 AM
I like doing lifts off the rack with no stretch reflex involved. Either you can get it moving or you can't -period. The bench press version of this has helped me a lot.

Since I started doing the horizontal rack presses all my presses have been soaring. I think I might start doing the the same for military press like you.

TwiloMike
05-28-2007, 12:14 PM
Wow, that's a very solid pressing effort. I agree with the others- the 125s went up like buttah. I like the makeshift low incline you created with the stepping platform. *takes note for later use*

TwiloMike
05-28-2007, 12:15 PM
Since I started doing the horizontal rack presses all my presses have been soaring. I think I might start doing the the same for military press like you.

What is a horizontal rack press, if you don't mind? :confused:

LibertyDante
05-28-2007, 06:31 PM
Just great stuff HB... you are damn strong..... Is there any routines you'd recommend? I'm just getting done with Bill Starr

HeavyBomber
05-28-2007, 07:08 PM
Just great stuff HB... you are damn strong..... Is there any routines you'd recommend? I'm just getting done with Bill Starr

I recommend my routine.:thumbup:

HeavyBomber
05-28-2007, 07:09 PM
What is a horizontal rack press, if you don't mind? :confused:

Bench press off the supports of a power rack.

HeavyBomber
05-28-2007, 07:11 PM
seriously!

Like it was made out of foam :D

I know, I'm trying to get the gym to go ahead and get 130's, 140's and 150's.

Sensei
05-28-2007, 07:22 PM
CHAINS ARE MANDATORY! GET OR MAKE A SET NOW!
Seriously, I would never train without them in the arsenal. Your triceps will not know what hit em''.
I agree. Chains rule!

Killa Kurt
05-28-2007, 07:43 PM
I recommend my routine.:thumbup:

LOL! :withstupi

getfit
05-28-2007, 07:48 PM
I know, I'm trying to get the gym to go ahead and get 130's, 140's and 150's.

sweet!

getfit
05-28-2007, 07:49 PM
not that I'd ever get near that kind a of weight,unless i turn green over night and gain 300lbs :D

HeavyBomber
05-28-2007, 08:00 PM
not that I'd ever get near that kind a of weight,unless i turn green over night and gain 300lbs :D

LOL!!!

You could help get them into position for me. :)

HeavyBomber
05-28-2007, 08:07 PM
Okay, the last three days I have eaten everything. I totally lost control of myself including three slices of chocolate cake yesterday after a mess of brats and ribs.
And damn those carbohydrates. Everywhere I go there's carbs eyeballing me down.

Anyway, I feel all bloated and fat. Like I've been sitting for six months eating doritos and regular pop.
In this regard I'm almost happy to get back into my daily work routine.
Yes, I actually am looking forward to going to work tomorrow! OMG!
But I just don't want to get up in the morning to do it. lol
Anybody know what I mean?

TwiloMike
05-28-2007, 08:07 PM
Bench press off the supports of a power rack.

Hmmm... so the weight "rests" between each rep? Google isn't producing a vid of this....

getfit
05-28-2007, 08:09 PM
Okay, the last three days I have eaten everything. I totally lost control of myself including three slices of chocolate cake yesterday after a mess of brats and ribs.
And damn those carbohydrates. Everywhere I go there's carbs eyeballing me down.

Anyway, I feel all bloated and fat. Like I've been sitting for six months eating doritos and regular pop.
In this regard I'm almost happy to get back into my daily work routine.
Yes, I actually am looking forward to going to work tomorrow! OMG!
But I just don't want to get up in the morning to do it. lol
Anybody know what I mean?

bah work!

chocolate cake yes :D

TwiloMike
05-28-2007, 08:09 PM
Okay, the last three days I have eaten everything. I totally lost control of myself including three slices of chocolate cake yesterday after a mess of brats and ribs.
And damn those carbohydrates. Everywhere I go there's carbs eyeballing me down.

Anyway, I feel all bloated and fat. Like I've been sitting for six months eating doritos and regular pop.
In this regard I'm almost happy to get back into my daily work routine.
Yes, I actually am looking forward to going to work tomorrow! OMG!
But I just don't want to get up in the morning to do it. lol
Anybody know what I mean?

You're pregnant. :thumbup:

getfit
05-28-2007, 08:10 PM
You're pregnant. :thumbup:

with twins ;)

TwiloMike
05-28-2007, 08:11 PM
with twins ;)

FYI, I'm not the daddy. :p

Built
05-28-2007, 08:13 PM
Even though he wishes he was. ;)

TwiloMike
05-28-2007, 08:16 PM
Even though he wishes he was. ;)

:angel: :angel: :angel:

Killa Kurt
05-28-2007, 08:20 PM
Still going to the push/pull meet on the 17th?

HeavyBomber
05-28-2007, 08:24 PM
Oh Killa Kurt,
Thank God! lol

Yep, still doin' it.

HeavyBomber
05-28-2007, 08:29 PM
with twins ;)


hehe
Like Arnold in that one movie... What was that called?

Killa Kurt
05-28-2007, 08:31 PM
Good what are you gunning for?

HeavyBomber
05-28-2007, 08:32 PM
FYI, I'm not the daddy. :p

Nah, I had a hysterectomy a few years back. :)

HeavyBomber
05-28-2007, 08:35 PM
Good what are you gunning for?

I'm hoping for 425 bench and 625 dead lift.

There's another one in late August, that's the one I'll be gunning for. By then, 450 on bench and at least 650 DL.

Killa Kurt
05-28-2007, 08:41 PM
I'm hoping for 425 bench and 625 dead lift.

There's another one in late August, that's the one I'll be gunning for. By then, 450 on bench and at least 650 DL.

Going to give yourself time off before the meet, or go into it while on your current schedule?

HeavyBomber
05-28-2007, 08:45 PM
Going to give yourself time off before the meet, or go into it while on your current schedule?

I like to take a full week off of all heavy lifting directly before a meet.

HeavyBomber
05-28-2007, 09:21 PM
Hmmm... so the weight "rests" between each rep? Google isn't producing a vid of this....

Yes, it rests.
I only have vids of singles but for multiple reps yes, let the weight come to a stop, reset and press again.

http://www.youtube.com/watch?v=yWyaXgG8LPU

getfit
05-29-2007, 02:17 AM
hehe
Like Arnold in that one movie... What was that called?

I think it was called Twins ;)

Big o Boy
05-29-2007, 05:38 AM
so here's your journal... can't believe I didn't find it before...

What's all this yappin' about? Where's the training? :D

Fuzzy
05-29-2007, 05:56 AM
Your just jealous that built called him cute... I am to.

HeavyBomber
05-30-2007, 05:16 PM
5/30/07

Today's Dead lift: 640 lbs.

d8p9U2BRUJE

dblockspky
05-30-2007, 05:19 PM
Great lift man. How tall are you?

Chris Rodgers
05-30-2007, 05:30 PM
Nice pull skinny!

Is that a knee wrap or just sleeves?

Killa Kurt
05-30-2007, 05:49 PM
Good job bro, that's some nice weight. You don't take a big breath before going down?

HeavyBomber
05-30-2007, 06:09 PM
dblockspky: I'm six foot even.

CR: wraps

Killa: I always fill up.

HeavyBomber
05-30-2007, 06:15 PM
Here's the full workout:

5/30/07 - ME Squat, primary legs, abs
warm-ups: (shrugs, curls, leg extensions, GMs - all light weight)
Dead lift:
315x1
405x1
500x1
550x1
600x1 http://www.youtube.com/watch?v=IqIMwU_NeZA
640x1 http://www.youtube.com/watch?v=d8p9U2BRUJE
Full Squat:
315x5
405x5
Front Squats:
245x5
245x5
245x5
245x5
245x5
Pull-throughs:
2 sets
leg extensions
3 sets
abdominal stuff

Built
05-30-2007, 06:27 PM
You're a Goddamned BEAST I tell you what!

BEAST!!!

Elgordo
05-30-2007, 06:43 PM
I'll get there someday...someday

TommyBoy
05-30-2007, 07:15 PM
Nice f****n' pull HB. I swear you look like you're 6'6".

Bob
05-30-2007, 08:43 PM
Great workout HB...
I'm glad it was a ME Squat day... b/c with the each of that 640 DL, you left some gas on the floor..

Keep it heavy big man...

Stumprrp
05-30-2007, 08:56 PM
about time HB, no problem on that pull dude!

HeavyBomber
05-30-2007, 09:00 PM
about time HB, no problem on that pull dude!

Oh yeah well I know it's not 1005 but you know... :cry:

dblockspky
05-30-2007, 09:10 PM
Nice f****n' pull HB. I swear you look like you're 6'6".

yea I woulda said the same especially from that last vid.

Coke
05-31-2007, 05:52 AM
Ace numbers, staying on top of your game.

Big o Boy
05-31-2007, 09:31 AM
Hyuuge pull HB... I can't see the vid on this one, but from the last one I saw (600 lbs. sumo) it looked like that was tough to pull off the floor. You must have been really psyched to yank up that extra 40 lbs.

redFury
05-31-2007, 10:43 AM
Those DLs looked easy... plain sick

Sidior
05-31-2007, 11:17 AM
Awesome pull man. That was as smooth as freshly zambonied ice.

HeavyBomber
06-01-2007, 09:32 PM
Thank you everybody.

Basic and straight to the point today...
6/1/07 - DE bench, primary delts, triceps
Bench Press w/ chains and bands
45% x 3 X8
Close Grip Bench w chains:
331x5
341x5
351x3
291x8 rest pauses last three reps
Seated Db Press:
100's x6 -no good, shoulder pain
so no more.
a few lateral raises
whatever

Sensei
06-01-2007, 09:53 PM
I don't think you held it at the top long enough. Wouldn't pass at a PL meet.

Sensei
06-02-2007, 05:46 AM
...you know I'm totally joking, right?

HeavyBomber
06-02-2007, 07:23 AM
lol
You're either joking or totally fooked in the head. lol

Coke
06-02-2007, 08:04 AM
Good push day sets dude.

Stumprrp
06-02-2007, 08:10 AM
awesome chain CGBPs

TwiloMike
06-02-2007, 04:00 PM
Nice pressing. Sorry to hear about the shoulder. Happens.

fleep
06-02-2007, 04:22 PM
where are these 1's coming from, like 331? do you have .5 lb weights or is that how much the clips weigh? i'm confused

HeavyBomber
06-02-2007, 06:44 PM
where are these 1's coming from, like 331? do you have .5 lb weights or is that how much the clips weigh? i'm confused

The weights listed include the full weight of the chain at the top of the ROM. They are 28 lbs. each so together they are 56 lbs. making the total come out that way.

HeavyBomber
06-02-2007, 08:28 PM
6/2/07 - DE Squat, primary back, secondary legs
Box Squat with bands:
315x2 X8
Sumo Dead lifts (elevated 3 inches off floor):
500x10 -more challenging than last week.
Power Cleans:
225x1 X5
Bent over BB rows:
225x10
245x10
225x8
225x8
pull-ups:
body x8
Lat pull-dns:
150x10
150x10
150x10
Db Shrugs:
125's x8
110's x8
95's x8
80's x8
Db curls
machine concentration curls
abdominal exercises

Lones Green
06-02-2007, 09:10 PM
6/2/07 - DE Squat, primary back, secondary legs
Box Squat with bands:
315x2 X8
Sumo Dead lifts (elevated 3 inches off floor):
500x10 -more challenging than last week.
Power Cleans:
225x1 X5
Bent over BB rows:
225x10
245x10
225x8
225x8
pull-ups:
body x8
Lat pull-dns:
150x10
150x10
150x10
Db Shrugs:
125's x8
110's x8
95's x8
80's x8
Db curls
machine concentration curls
abdominal exercises

solid workout bro.

HeavyBomber
06-02-2007, 09:21 PM
Nice pressing. Sorry to hear about the shoulder. Happens.

I did not injure myself but I felt like I could have so I just didn't do any more. I never do Db overheads because they are so hard on my shoulder joints. I was being stupid, I should not have even attempted. I know myself better than that and I'm lucky it didn't bite me.
Thanks for stopping in Mike.

TommyBoy
06-02-2007, 10:05 PM
I did not injure myself but I felt like I could have so I just didn't do any more. I never do Db overheads because they are so hard on my shoulder joints.
Welcome to the club man. I love DB shouler press, but it's a guaranteed injury for me.

Very impressive lifting.

Stumprrp
06-03-2007, 09:54 AM
awesome deadlifts

Rock Steady
06-03-2007, 10:57 AM
Those BB rows are sick - I can't even think about being that strong.

North
06-03-2007, 12:09 PM
:withstupi

Big o Boy
06-03-2007, 12:15 PM
nice squatting and back work HB. Looks like a lot of volume with good stuff.

HeavyBomber
06-03-2007, 04:18 PM
nice squatting and back work HB. Looks like a lot of volume with good stuff.

Thanks. My back loves the volume.

I did the squats off the 12" side of the box. They trashed me out.
Here's the last set, pain defined...
pTj0OVwg24w

redFury
06-03-2007, 05:39 PM
Killer workout man... that would take me forever to get done. That is, if my frame could even handle it!

Bob
06-03-2007, 05:44 PM
Here's the last set, pain defined...
ahh... pain... gotta love it!!
Awesome job HB...

How do you more speed and/or weight do you get when you add briefs?

HeavyBomber
06-03-2007, 07:03 PM
ahh... pain... gotta love it!!
Awesome job HB...

How do you more speed and/or weight do you get when you add briefs?
idk, never used briefs.

HeavyBomber
06-03-2007, 07:53 PM
Here's the dead lifts. Not nearly as automatic as last week...JRbstQ_QOzI

Killa Kurt
06-03-2007, 08:21 PM
I love how you shake your head, then get 3 more out.

getfit
06-04-2007, 01:55 AM
Everything looks to easy with you HB.I feel weak ;)

HeavyBomber
06-04-2007, 07:54 PM
6/4/07 - ME Bench, primary chest
Two-Board Bench Press:
135x? X?
165x3
195x3
225x3
255x3
285x3
315x1
345x1
375x1
405x1
435x1
Bench Press:
315x8
315x8
Weighted Dips:
100x9 http://www.youtube.com/watch?v=pnbfIFMy1nc
100x7
Incline Db Press:
115's x8
100's x8
lateral raises
abdominals

Killa Kurt
06-04-2007, 08:25 PM
6/4/07 - ME Bench, primary chest
Two-Board Bench Press:
135x? X?
165x3
195x3
225x3
255x3
285x3
315x1
345x1
375x1
405x1
435x1
Bench Press:
315x8
315x8
Weighted Dips:
100x9 http://www.youtube.com/watch?v=pnbfIFMy1nc
100x7
Incline Db Press:
115's x8
100's x8
lateral raises
abdominals

Good job on dips, BUT I got ya there. :thumbup:

EDIT: Great workout btw.

HeavyBomber
06-04-2007, 09:07 PM
Good job on dips, BUT I got ya there. :thumbup:

EDIT: Great workout btw.

After a max effort and two sets of 8 with 315?

Can'tstopnow
06-04-2007, 09:28 PM
You're a freak, sick workouts!

redFury
06-04-2007, 10:56 PM
Very good looking ME session HB... weighted dips and all.

Chris Rodgers
06-04-2007, 10:59 PM
Beastly. Did you and Stump's mom get together like 18 years ago?

Built
06-05-2007, 12:16 AM
Somebody's been eating his Wheaties!

Your arms look GREAT!

Love the look on the guy's face walking past you while you're mid-set on those dips.

Coke
06-05-2007, 05:41 AM
Impressive benching and dips man.

Big o Boy
06-05-2007, 06:51 AM
LOL @ Chris's post... seriously man. That's some great pressing... because it's all heavy as hell.

getfit
06-05-2007, 08:09 AM
Beastly. Did you and Stump's mom get together like 18 years ago?

haha@ Chris.Nice work HB seriously!

Stumprrp
06-05-2007, 09:04 AM
whats the deal with making fun of me!

haha jk.

Rock Steady
06-05-2007, 10:19 AM
Nice dips, and the vid gave me an idea. I've been using 2 45lb plates when I do my +90, but using a DB would be so much easier to set up!!! I feel stupid for not thinking of that.

HeavyBomber
06-05-2007, 04:45 PM
Somebody's been eating his Wheaties!

Your arms look GREAT!

Love the look on the guy's face walking past you while you're mid-set on those dips.

That's Rick my part-time workout partner. Thanks :)

HeavyBomber
06-06-2007, 02:52 PM
Okay man, I made the mistake of not disabling comments again on youtube and this is what I get...
http://www.youtube.com/watch?v=sWkuYyQ0x-c

Rock Steady
06-06-2007, 03:08 PM
Okay man, I made the mistake of not disabling comments again on youtube and this is what I get...
http://www.youtube.com/watch?v=sWkuYyQ0x-c

Haha, man the world is full of tools.

redFury
06-06-2007, 03:37 PM
Okay man, I made the mistake of not disabling comments again on youtube and this is what I get...
http://www.youtube.com/watch?v=sWkuYyQ0x-c

Thats absurd... people are flat out rude on youtube. Keep posting the vids though... its been nice seeing your workouts instead of just reading about them.

Lones Green
06-06-2007, 03:50 PM
that guy that commented your video is an idiot. HB, i have a question for you...i use the jump stretch tubular like bands for squats & bench, like you do, do you use em for deadlifts? i've been trying to figure out a way to rig up some DE deadlifts with bands.

HeavyBomber
06-06-2007, 03:51 PM
My favorite is mrmansy.
I ask him why he's such a tool and he goes on to tell me why. LOL

TommyBoy
06-06-2007, 04:44 PM
that guy that commented your video is an idiot. HB, i have a question for you...i use the jump stretch tubular like bands for squats & bench, like you do, do you use em for deadlifts? i've been trying to figure out a way to rig up some DE deadlifts with bands.
Sorry to highjack the thread, but what I do is double the bands underneath a rubber mat and hook each end around the bar. It's no jump stretch platform, but it adds a s***load of tension, and it gets the job done.

HeavyBomber
06-06-2007, 05:59 PM
By all mean TB, hijack away being that I'm not paying attention.

I don't have anything better than that. I have never used bands on deads. I've used chains but that's a major pain in the butt to setup.

Um, Chris Rodgers uses bands...

Chubrock
06-06-2007, 06:04 PM
Dude don't worry about the comments. I had a lot of people give me **** for the 315 Zercher Squat I have up. I just laugh at them and thank them for their time.

TommyBoy
06-06-2007, 06:05 PM
I've used chains but that's a major pain in the butt to setup.
Really? I just put a collar on and use a caribiner to connect the chains to the collar.

HeavyBomber
06-06-2007, 06:11 PM
Really? I just put a collar on and use a caribiner to connect the chains to the collar.

The damn plates come down on top of the chains. I have to space the chains out to the end of the bar and they still interfere.

TommyBoy
06-06-2007, 06:33 PM
Oh yeah, I know what you mean. Same thing happens to me. But the important thing is, the eccentric portion of the deadlift is what matters most, so I just drop it when I'm done, and move the chains to the side for my next set.

stepto180
06-06-2007, 07:16 PM
The damn plates come down on top of the chains. I have to space the chains out to the end of the bar and they still interfere.



awww the chains get in you way?? :(:cry:

HeavyBomber
06-06-2007, 07:25 PM
awww the chains get in you way?? :(:cry:

lol
If I come to Ohio will you show me how to train?

stepto180
06-06-2007, 07:35 PM
sure id be glad to show you how its done;)

Built
06-06-2007, 07:49 PM
I'll hold the camera for THAT one!

HeavyBomber
06-06-2007, 08:12 PM
Alright, sounds like a date. :)

TwiloMike
06-06-2007, 08:22 PM
What is going on in here? I had to scroll for 10 minutes to find an actual workout... but the dip video made it all better. :) Those dips looked like buttah. I can't do dips so I'm way jealous....

HeavyBomber
06-07-2007, 07:05 PM
Those dips were difficult.

They upped the meet to this weekend. I'm not going to do bench but I'll dead lift. So today I went ahead and trained triceps heavy and did some back work too.
6/7/07
Skipped DE bench (just didn't feel like it)
Close grip bench press:
191x5
241x3
281x1
331x9 ? http://www.youtube.com/watch?v=ZNLOtCgRYcA
291x8
JM Press:
145x?
145x? http://www.youtube.com/watch?v=m_NgxD4kdjQ
135x?
Db Front raises
Pull-ups
body x? X2
Db Shrugs
triceps extensions
hammer curls
machine curls
I think that was it.

Rock Steady
06-07-2007, 07:07 PM
Close grip bench was awesome. I have my volume on loud and my two cats ran away - the chains sound like THUNDER. Badass.

Rock Steady
06-07-2007, 07:08 PM
I may have to try the JM press. I've never done that before - do you feel it hits your tris well?

HeavyBomber
06-07-2007, 07:39 PM
I may have to try the JM press. I've never done that before - do you feel it hits your tris well?

Oh yeah.

I don't have time for things that don't work well.

Rock Steady
06-07-2007, 07:40 PM
Oh yeah.

I don't have time for things that don't work well.

Dude that's so quotable! I'm going to give that quote a trial period, effective immediately.

Lones Green
06-07-2007, 08:04 PM
Dude that's so quotable! I'm going to give that quote a trial period, effective immediately.

JM press is my favorite tri lift, thanks to HB i do it all the time.

TommyBoy
06-07-2007, 08:45 PM
I remember when I first learned JM presses, it was the first tricep exercise that didn't hurt my elbow.

Coke
06-08-2007, 07:12 AM
Super pressing sets with the close grips and JMs.

Can'tstopnow
06-08-2007, 02:02 PM
Excellent work HB, I am gonna give lockouts and JM's a try tommorrow.

redFury
06-08-2007, 02:09 PM
Great close grips HB... that some strong stuff right there. Full ROM on the JMs too... very nice.

I'm glad you're putting up videos again... great to watch you beast the weights

HeavyBomber
06-08-2007, 07:31 PM
JM Presses are basically a modified version of skulls, less stressfull on the elbows and much more effective IMO.

Thanks guys.

Here's some other vids from the last workout just for kicks, nothing to exciting:

Pull-ups: http://www.youtube.com/watch?v=_c99BwL9Rz8
2nd set: http://www.youtube.com/watch?v=fAHhf9F8OsE
triceps extensions: http://www.youtube.com/watch?v=ZJqukxmFGh0
Curls: http://www.youtube.com/watch?v=bdj_iqCqfDQ
more curls: http://www.youtube.com/watch?v=e2N0syj9r1U

Killa Kurt
06-08-2007, 09:14 PM
JM Presses are basically a modified version of skulls, less stressfull on the elbows and much more effective IMO.

Thanks guys.

Here's some other vids from the last workout just for kicks, nothing to exciting:

Pull-ups: http://www.youtube.com/watch?v=_c99BwL9Rz8
2nd set: http://www.youtube.com/watch?v=fAHhf9F8OsE
triceps extensions: http://www.youtube.com/watch?v=ZJqukxmFGh0
Curls: http://www.youtube.com/watch?v=bdj_iqCqfDQ
more curls: http://www.youtube.com/watch?v=e2N0syj9r1U

I'll have to try some JM presses if you say they're more effective.

Big o Boy
06-09-2007, 11:31 AM
JM and Kaz press > all. :D

Awesome upper workout HB, your triceps must be fried after that.

getfit
06-09-2007, 01:01 PM
Nice work HB and vids always look great

jed
06-09-2007, 03:34 PM
You're amazing HB! Doing a great job man, keep it up! You're strong as f**k!! Hope to be as strong as you some day! :D

HeavyBomber
06-09-2007, 04:02 PM
You're amazing HB! Doing a great job man, keep it up! You're strong as f**k!! Hope to be as strong as you some day! :D

Thanks bud. You're sixteen? Big days are ahead my man. Make the most of them! You'll be there.

HeavyBomber
06-09-2007, 04:03 PM
Nice work HB and vids always look great

Thank you so much. Coming from you it means a lot.

HeavyBomber
06-09-2007, 04:08 PM
redFury, Big o Boy, Killa Kurt, Rock Steady, lonesXedge, CoCoa, TommyBoy, Can'tstopnow, and everyone else, thanks much.

I do like JM presses. I don't know if they're more effective then skulls for everyone but like TommyBoy said, they're sure a lot easier on the elbows. The combination of close grips and JM presses is hard to beat.

HeavyBomber
06-09-2007, 09:20 PM
I don't know if I told anybody here but they upped the date of the push/pull meet to the 10th (tomorrow) ilo the 17th like I stated in the opening post of this journal.

I'm not going to bench because frankly I don't want to shell out the cash but I will be participating in the dead lift portion of th the meet. I fully expect to be up against one of the regulars whom consistently out lifts me. I will be in his weight class (242) thanks to my recent weight loss. Last time I competed against him I failed with 650 and he got it thus taking first. I haven't been up on his numbers as of late. Right now I'm confident I can make a 650 pull. I'm hoping he lifts before me so if he gets 650 I will attempt 655. If I pull it I will have my all-time best pull. Of course there's always a strong chance the team from Grand Rapids, Michigan will be there. Last time they didn't enter anyone in the 242 class but their 275 pounder pulls in the 700 lb. range.
Unbelievably, they have a heavy weight bencher that raw benches 650+. The man is an incredible bencher.

So here's my plan:
1st attempt: 575 lbs.
2nd attempt: 600 lbs.
3rd attempt: at least 650 or whatever it takes to take first assuming I know what that number is. If I pull first I'll go for 650. If I know what I have to beat I will go for whatever it takes. If I fail I fail BUT I WILL NOT FAIL without every ounce of energy from every single muscle fiber has been depleted!

I'll be wearing an Inzer Z-suit, which as you may know is a cheap relatively minimal lifting suit but it does help a lot with stabilization but not very much assist in the upward lift. I'll also wear knee wraps which again offer very little assistance in a sumo stance. Oh, and my Inzer Forever Lever 10mm belt set very tight.
Truly the reason I'm not benching is because it's another $45 and I'm not in position to even set a PR let alone actually win. I would have to raw press at least 475 to even have a chance. And to beat the shirted lifters I would have to make a 525 press which of course would crush me so bench is out. Not to mention the fact I fried my triceps just a couple days ago.

I'll have vids of my pulls and some of the other lifters tomorrow night. Now I get to go carb up before bedtime -YAY!

Beast
06-09-2007, 09:45 PM
Sweet, man. Kick some ass.

Fuzzy
06-10-2007, 12:37 AM
Pull 655. I know you can do it.

Built
06-10-2007, 12:52 AM
I'll be watching ...

Sensei
06-10-2007, 12:53 AM
Get some sleep and kick some ass!

Big o Boy
06-10-2007, 01:15 AM
good luck bro. I would say 655 won't be a problem for you in the competition, but I don't want to jynx you... so I didn't say it. :D That dude that does 675+ RAW is crazy... I'm Brian Fellow.

I didn't know competitions were that expensive... $45 to enter a bench comp.? Damn... $135 for a full meet? Tell me it's not true!?

North
06-10-2007, 01:52 AM
Why do you have to pay so much to lift a weight?

Built
06-10-2007, 01:56 AM
The space has to be rented, the event has to be organized, judged, advertised ... promoters don't do this work for free ... just the way it goes babe.

Sensei
06-10-2007, 02:17 AM
Don't forget about the sweet $10 trophies!