Huskybear's Road To Real Strength

[huskybear]

Sweet sweet WBB... been a long time since I've posted and been on here regularly but figured I'd chime in with proof I'm still alive!!!!!

The past 6 months have been interesting... I've spend a lot of my time recovering physically, getting my neck knee and arms healthy as well as improving my overall well being.

My training took a very different approach, doing mostly unilateral work full of cardio and high intensity work... the results have been a drop is strength, a huge up swing in GPP and overall cardio health, and overall feeling better physically.

My health is back moving in the right direction, and my hunger for iron is coming back strong.

I've realized that for me, I need to keep my cardio going in a high intensity way... it seems to leave me feeling my best and I believe long term it will be the wisest choice

I started back to basics yesterday, starting day one of my WS4SB adventure to get back on the right path.

I feel that this gives me a good generic template to utilize what I've learned the past 6 months, combined with my tidbits learned here... I think it will give a good marriage to my wish to be strong and in shape... time will tell.

Work has only gotten busier the past 6 months too... I've done nothing but work minimum 12 hour days and seen and done things I'd never thought possible, so it's been blessings and curses throughout. But, I'm closer to getting on track than I've ever been and hope to keep righting the ship here...

Enough with cliches...

BB and Geo.... I have kept subscribed to you guys and have continued to follow the progress... you guys have been inspiration more than you'll know... I salute your consistencies and drive!!!!!!!!!

Everyone, it's great to be back!!!!!!

[BULK_BOY]

Welcome BACK bro!!!!!



I was really starting to wonder where you went......................

[huskybear]

So here are my pathetic first 2 sessions back under the bar...

M/E Upper:

Bench (work up to 3-5rm) = 10/135; 5/155; 5/175; 3/195

Incline DB Press (2xmax) = 15/40; 13/40

Superset:

Barbell Rows (3-4 x 8-12) = 12/135; 12/135; 10/135; 12/135
Cable Face Pulls (3-4 -12) = 12/60; 12/60; 12/60; 12/60

Barbell Shrugs (3-4 x 8-15) = 15/135; 12/185; 10/185; 10/185

EZ bar culs (3-4 x 8-15) = 15/40; 15/60; 15/60; 15/60

The base was very quick, as this is the biggest change for me in my work... my gpp is better and i'm able to move quickly between sets... numbers are great, but really have done any of this for 6 months, so pretty happy... especially as my elbows felt great as did my neck on shrugs... that's progress...


D/E Lower Body:

Box Jumps (5-8 x 1-3) = I did 8 sets of 3 jumps onto a 29" box... again pathetic, but at 235lbs, this was better than I thought I'd do lol

Raised front foot lunges (3-4 x 8-10) = 10/bw; 10/20's; 10/20's; 10/20's

Hyper extensions (3-4 x 8-12) = 12/bw; 12/bw; 12/bw; 12/bw

Spreadeagle sit ups (3-4 x 10-15) = 15/bw; 15/bw; 15/bw; 15/bw

Did this session quickly again... i've done so much lunging that these were light and felt good so need to bump up the weight... my low back is pathetic, tho not sore today, it got serious work from the extensions, and the sit-ups were akward and hard, so keepers


So an interesting foray back into the mix... I like the mix of low rep strength and high rep endurance, mainly cause I'm not pathetically out of shape lol... need to keep on keeping on and see if I can actually be strong...

[Geometheus]

Keep going man..... you got quiet again.

[BULK_BOY]

Keep going man..... you got quiet again.

I was thinking the same thing.......................

[huskybear]

Hello sweet board!

So after my initial absence I again disappeared for the past 2 years into the dark abyss that is my day job and family.

Where to start... well the first place is family - my youngest boy was diagnosed with some developmental issues that took an immeasurable toll on everyone including himself. Combine that with a demanding job that was 14 hour day minimums and well its been a long road.

I managed to stay in the gym regularly lifting but my results were meh. Strength has taken a jump here and dive there. But in the past 8 months I gained a training partner who really help push me on and keep me motivated finally moving back in the right direction.

Then came a challenge at work to lose maximum body weight by percentage. At first I was disinterested thinking who needs to lose weight... and then the shit talking - he's not going to do it; he's never going to change; he'll never win. So challenge accepted.

Starting back on Jan 20/12 I weighed in at a wonderfully fat 248lbs. My max bench was barely 245lbs, deads were stalled back in the low 300's from a low back injury, squats also suffered into the low 200's.

So began I did, remembering the mantra preached since the site began... results are made in the kitchen and then with smart programming and dedication.

First Diet - For 2 and 1/2 months I ate the same things and did not cheat at all:

Meal 1 - 6 egg whites, 2 whole eggs, fried in coconut oil with 1 cup of spinach with 1/2 cup of plain oatmeal with cinnamon

Meal 2 - protein shake with fish oil cap

Meal 3 - chicken breast, 3 rice cakes

Meal 4 - steak with green salad with oil/vinegar and/or steamed broccoli or beans

Meal 5 - chicken breast or tuna with 3 rice cakes

Meal 6 - protein shake with fish oil cap

I varied only in with subing in talapia for tuna, flavoured mini rice cakes and had a coffee with cream only with breakie. This became easier and is now an obsession. I felt for the first time what it was to have a sugar rush having m pre workout drink 3 weeks in lol.

My supps consisted of a pre and post workout drink (MP Assault pre and Dymatize Xpand post) and I added a fat burner as well 2 1/2 months in.

After the first 3 days of feeling like a heroine addict in withdrawl, I hit the gym with intensity that I'd not had since my years playing football in high school.

I did some form of cardio every day for at least 30 mins, and 60 plus mins 5 times a week, plus dialed in my 5/3/1 training, keeping my numbers honest and accessory work volume up.

The final results came yesterday April 20/12... a final weigh in of 208lbs. 40lbs lost over the competition and a solid 3rd place finish.

But with all that lost... my numbers have all finally become respectable... 300lb squat, 400lbs dead, 175 military and 275lb bench. Can't believe it really but it speaks to my dedication.

I feel great. My cardio is through the roof... I'm strong finally and my body is happy finally. Aches are gone. I've slept better than I have and stress has little effect on me any more lol.

So, with all that I write this to say thank you. What I've accomplished is directly attributed to what I learned here and on EliteFTS. The contributors have all taught me not just how to train and eat, but its the will to continue and say F$%@ you to that inner voice saying can't and giving the finger to doubters.

It's wonderful to have my training together now. I haven't had a drink in 3 months, eaten out in 3 months and turned the corner of everything about my focus. Home is better, work is better and most of all I'm better

So that's me for the past several years all boiled down into a post. So as I enjoy my first cheat meal in forever tonight I embark on the next part of my journey to get my numbers moving up some more and maybe finally fulfill my wish to compete.

So get use to some stupid basic questions about diet and training for this phase lol.

Let the good times roll!!!!!!!!!!!!!!!!!!!!!!

[BULK_BOY]

HE'S BACK!!!

Good to see you back in here. Congrats on your transformation. Nice job mate.

[huskybear]

Okay... so the experts have spoken in regards to my training ideas and the consensus is too much work and a lack of grasping the 5/3/1 program. So taking that into account, I've embarked on some new ideas that I'll put down here as I go and hopefully the feedback will come...

Also, I started originally using the 5/3/1 as set out in Wendler's book, but thought I could use it to progress on the lifts and then put together exercises that work for me and my own program... seems like a bit of a fail in some regards given feedback, but at the same time as my goal was weight loss and combined with my lifts all getting better I can't complain too much.

Another point made regarding my exercise selection had to do with using board presses and why I would use them given my mediocre bench - the answer is my elbow and wrist problems have made it hard to get good tricep work and I feel these have helped me the most overcome that... so without further here's today's session...

Military Day (based off 160lb 1rm) - 5x95; 5x115; 10x125

Rack lock outs 3x3 - 3x205; 3x255; 3x295

DB Bench 3x10 - 10/55; 10/65; 8/70 - spent

Barbell Rows 3x10 - 10/135; 10/155; 10/175 = not done in forever and were difficult, i hated them so them must be good

Cable pushdowns 4x12

Tabata - ran on treadmill at 9 incline and 7.5 speed = sucked huge, but got it done

Felt like a great session... now that I'm not worried about burning up calories and getting work in, it felt good to push things and go for broke a bit more... all in all feels like a win, we shall see.

I've also decided to go with advise given by rhodehouse. While I feel much like Vincent D regarding diets and feel carb back loading could be a really good approach... I need to really be disciplined on the basics for a longer period before adding anther idea to the mix.

So I've upped my calories from my weight loss diet, replacing rice crackers with yams and added a protein shake as well as bigger breakfast to get my calories in the 2500 range for now to see what that does along with training.

Thanks to all for the feedback thus far... looking forward to training tomorrow and hopefully some feedback peeps!

[huskybear]

I will add that the work is based off the EliteFTS beginners manual, using the 5/3/1 or the basic movements to start each session. So maybe I've just uselessly bastardized everything again, but we shall see.

[huskybear]

So today was deadlift day

Based of a 380lb max for deads

Deadlift 5 - 5/205 5/255 10/290

Sumo deadlifts 3x10 - 10/205, 10/225, 10/245

Leg curls 3x10

Session went well. Pushed the work at a quick pace and felt great over all.

Understand now the benefit less is more. Clicking me thinks. Either way, this was a great session pulling.

[huskybear]

Here's the past couple of days...

Friday - Bench day... based off 245lb max

Bench - 5x 185, 5x195, 9x205, 25/135

Chins - 7xbw, 10 with monster mini assist, 8 with monster mini assist
TRX Push-ups - 14, 12, 15
Shrugs 3x10

Bench day went actually pretty well. The 205 for 9 was good, but I failed near the end mostly from form, flared my elbows out to perpendicular and lost the grove - think I could have done another 2-3 reps, but facts are I didn't so nuff said.

The chins were good back work, again listening to previous suggestions, I threw myself at these and I was spent... the TRX push-ups were tough to because of all the work and didn't go as well as I wanted, but still a good session

Sunday - Squats... based off 265lb max

Squats - 5x195, 5x205, 12x225

Power Cleans - 5x135, 5x135, 10x135

Leg Press 3x10 - worked up to 405lbs of plates

Leg Ext 3x20 - just enough weight to get a pump and flush the quads

Plain and simple, I suck at squats... what was years ago a strong point has devolved to crappy weight and form... but today things changed for the better... having a partner helped me hit depth and correct some stuff, and the 225 was actually a set I could feel good about.

Because of the squat work, the cleans were actually tougher than ever, but still got them in, which left the leg press of hell... as I sit here my legs are tired and sore and its been 4 hours since putting in the work... tomorrow will be tough.

Well there's the first week down. I think it was a good start, but really time will tell. Diet was good. The carbs have been good, and while I have loosened up my eating, I've still maintained good discipline, enjoying my weekend cheat foods last night and with breakfast.

So 1 week down, leggo!

[huskybear]

Military Day (based off 160lb 1rm) - 3x105; 3x115; 9x130

Rack lock outs 3x3 - 3x205; 3x255; 3x255

DB Bench 3x10 - 10/60; 10/65; 10/70

Dumbbell Rows 3x10 - 10/60; 10/70; 10/80

Cable pushdowns 4x12

Tabata - ran on treadmill at 8 incline and 7.0 speed = sucked huge, but got it done

Overall not bad... felt sick the past couple of days, likely as the kids have been really ill. But rested and felt good enough to get this work in. The military press felt great, but I think the numbers were wrong in the chart I used looking at last week. But still the work happened.

The lockouts were horrible though, as the weight felt really heavy today. And like an idiot I did Dumbbell rows instead of barbell, but still worked up well to the 80s which were tough to get the 10. Add the tabata which was hard and I feel like I did good.

Onwards and upwards.

[huskybear]

deadlift day

Deadlift 3 - 3/280 3/305 8/315

Sumo deadlifts 3x10 - 5/225, 8/225, 9/225

Leg curls 3x10


Got my spreadsheet settled, so the numbers are a bit higher for deads compared to last week for working sets, but I'm really happy with the session.

Everything felt heavy, but to get 8 at 315 is my best results in a long time.

Problem was the sumo work felt crazy heavy with nothing weight. But I did what I did and it was tough.

Leg Curls to finish was it and my legs and back were done.

Not really sure about the sumo. I feel as though my form isn't working well with it. It seems a video will have to be in order here.

Onwards and upwards we go.

Moving forward.

[huskybear]

Friday - Bench day...

Bench 3s - 3x 185, 3x220, 6x220, 28/135

Chins - 8xbw, 13 with monster mini assist, 8 with monster mini assist
TRX Push-ups - 18, 15, 20
Shrugs 3x10

Misread my numbers and jumped to the 220 to quick, but still finished up nicely. Felt good. The chins improved too. A pretty good day!

[huskybear]

Busy week so lets get caught up...


Tuesday:

Military Day 5/3/1 - 5x115; 3x125; 8x135

Rack lock outs 3x3 - 3x225; 3x255; 5x255

DB Bench 3x10 - 10/60; 10/70; 8/75

Barbell Rows 3x10 - 10/135; 10/165; 10/185

Cable pushdowns 4x12

Tabata - ran on treadmill at 8 incline and 7.0 speed



Wednesday:

deadlift day

Deadlift 5/3/1 - 5/295 3/315 6/330

Sumo deadlifts 3x10 - 10/225, 10/245, 4/275+6/225

Leg curls 3x10


overall I felt pretty good. the shoulder press was not great again but still progressing. Accessories went very well, so overall I'm liking how things are going.

Deadlifts went well. probably would have had more success at 330 but mixed grip is still causing me trouble as my arm is bugging me and caused me to get out of position. but still good stuff. the sumo's went much better, seems as though I found my position with it.

on wards and upwards

[huskybear]

Well yesterday was a fun day... after a long day at work on Thursday, my training partner and I decided we would skip training, get some rest and do both of our sessions in the one day... here's how it went:


Morning:

Bench 5/3/1 - 5x 185, 3x205, 3x230, 28/135, 27/135

Chins - 15x with monster mini assist, 12 with monster mini assist, 10 with monster mini assist
TRX Push-ups - 20, 15, 15
TRX Rows - 10, 10, 8
Shrugs 3x10

Afternoon Session:

Squat 5/3/1 - 5/205, 3/235, 8/260, 15/135, 10/205
Power Cleans 5/3/1 - 5/135, 2/165, 2/165, 15/95
Leg Press 3x10 - 10/4plates a side; 10/5 plates a side; 6/6 plates a side
Leg Ext - a bunch of light sets to get the blood pumping

Considering the day, it went pretty well. We hit all the core numbers that we wanted. I did struggle with my grove on the bench, and feel like I should have got more with the 230, but still a good progression.

Squats were ok. I feel like m form is problematic, but my partner says I'm hitting depth no problem. After all the sets, I took the 205 with a belt and this was actually quite remarkable... the 205 felt light and the belt seemed to put me in position. Again my training partner said that they were my best reps yet. So there's obviously a weakness in my posterior chain that I need to fix, but quite frankly don't know what it is. So i my start taking my max set with a belt and hammer out the reps with the hope of figuring out the issue.

Anyway, it wasn't an easy day, and won't become a regular thing, but got the work in, had fun doing it, and now have the weekend to relax and recover!

[huskybear]

Hurray for deload week...

Monday's Session - Military

Military - worked up to 125 x 5 using Fat Gripz... felt good and wasn't taxing

Floor Press - worked up to a double with a close grip at 225... replaced our pin press with this going into the next month cycle... I liked it...

Incline DB - 10/65, 10/75, 8/75

Barbell Rows - 10/135; 10/165; 10/185

Cable Pushdowns 4x12

pretty good day... I feel good, though a little tired, but that has more to do with work hours, which really didn't do much to get me off my game. Feels like things are going in the right direction!

[huskybear]

Today... Deload Deads

Messed around with using bands... did sets of 5 using 135 conventional stance working with standing on a monster mini, purple and then green jumpstretch bands.

Then we did the same with sumo, but worked up to 185 bar weight. FINALLY found my grove with the sumo stance and these went awesome.

The bands were great for getting work in without feeling taxed.

After doing about 15 sets of deads we broke out the homemade tire sled I made using some Spud Inc straps. Very great investment...

We loaded it with 90lbs and pulled it for about 50 m making 4 trips around the parking lot. It sounds like nothing, but it was the first time we had ever done them and they rocked... and totally killed us. Was totally worth it, got myself and training partner hooked and is going to make us way stronger I suspect.

That was it for today. Another win me thinks!

[huskybear]

Deload Bench/Squat:

So got a little off course wednesday and scored me some sickness, but was back in the gym Friday and condensed my Squat Bench training into this...

Squats - 50/135, 35/135; 25/185; 30/135... really focused on depth, messed around with foot position and felt like I may have found a better squat stance... this was also way harder than I could have ever imagined

Leg Press - 12/3 plates a side; 12/4 plates a side; 15/4 plates a side

Bench - 50/115, 17/115... tried getting reps for half body weight, still weighing in at 221lbs, but this was tough and a fun way to deload

Chins and inverted rows... did a bunch of sets and reps... this was all hard considering but chins were around 4-5 reps a set and then 8 - 10 reps of inverted rows

Lastly my training partner and I broke out the tire sled again... we did 6 trips of about 70-75 yards with a 45 pound plate this time. I'd like to say it felt light, but that was for the first 2 trips of trying to sprint... afterwards it was heavy as hell lol. We did the pulling by only resting during each others trip... as soon as one would return the other would go... this is going to be a great tool which I should have used long ago

That's it.... back to the 2nd wave starting this week... looking forward to it!

[Geometheus]

Thumbs up to Tire Sleds!!!

[huskybear]

Thumbs up to Tire Sleds!!!

hahahaha yup these are fanastic G!

[huskybear]

Due to Canadian holiday, Monday's military day is pushed to Saturday

Today: Deadlifts 5's

Deads: 5/275; 5/295; 10/315, 2/315... these went great today... in the zone... I got to 10 with the final set and failed mentally so banged out 2 reps after a 30 second break to sulk. Very happy with this

Sumo Dead: 10/225; 10/275; 2/295, 10/225... well these went well... seems like I've figured out my stance... now it's just grip cause issues as I can't seem to mix grip with my elbow/wrist issues.. but still this is a marked improvement and seems like if I can iron things out perhaps I'll be stronger in this stance.... we shall see

Leg Curls 3x15

DB Curls 3x20

The great Sled of Doom - 10 laps of about 70 yards with 45 pound plate... finally got the 10 done, and mixed going forward and backpedaling

Overall, really happy with the day... feels as though movement is in the right direction, but time will tell!

[huskybear]

Catch up time...

Thursday - Bench at 2AM after work

This was a long day, but we still it the iron out of need and it actually went alright

Bench 5's - 5/185, 5/205, 6/215 + 4/215, 25/135... so the 215 felt heavy, and I was unhappy with only 6 reps, so I took a thumbless grip and pushed out another 4 which made me satisfied somewhat... the thumbless grip and then the 135 burnout went quite well for a few reasons... figured out my foot placement out of no where, established an arch, and found my grip width, so win for this session...

Chins - 12, 10, 10 all bw with monster-mini and mini band assist

TRX Pushups - 25, 22, 22

TRX inverted rows - 10, 10, 8

Bench day went well, especially given the long day and ungodly hour, I can complain!

[huskybear]

Friday - Squat

Squat 5's - 5/205, 5/230, 14/245... this is my best squat session in years... feel like I've got my stance in place... I also used a belt for the final set - my training partner said that it's the best set he's seen me do, I'm getting down lower and driving up properly out of the hole and not folding... so the belt is going to be a keeper for the final sets... seems that it acts as a cue for me, and I didn't have it on tight, but the difference was incredible... very happy!

Power Cleans - 5/135, 5/135, 10/135

Leg Press - 10/4plates a side, 10/5plates a side, 2/7 plates a side

Then pulled the tire sled for 5 x 80 yard lengths, followed by 5 80 yard sprints with 90 sec rests between runs... this was a killer... I wanted to throw up, but I survived and feel better for it!

Today its off to military make up day, and then a day off before we start over... progress has been great... my diet is working too, in the morning I"m weighing in between 218 and 220, and seem to be getting a bit leaner too, so we shall keep on track...

[huskybear]

Military Press Day

Military 5s - 5/110, 5/115, 15/125

Floor Press - 4/185, 4/185, 5/185

Incline DB - 5/70, 10/70, 3/80

Barbell Rows - 10/135, 10/185, 8/195

Cable Pushdowns 4x12

Well not a bad day at the gym... getting 15 at 125 was awesome, felt great and was nice to put up a decent number.

Floor Press just felt heavy, did them with a close grip and it was tough going

Incline DB were ok also, i was only going to to sets of 5 but then went 10, and then crashed all around with 80 so, really it went ok for not following the plan.

Barbell rows were excellent though, it's nice to pull some good weight and keep working this movement into a big back.

So overall a good day, but only 1 day of rest till we start all over again - this will be especially interesting going back to military as my day 1 for the week.