My Journal

[H_M]

Fortified Iron is pretty dead. Found this place and saw that there are lots of people on here that know their stuff. hopefully some of them will chime in and help me out when my lifting sucks.

i'm 23, weigh around 195bs, and lift in a "hardcore" commercial gym. when i get a chance to, i head home and lift in my garage.

my best raw lifts right now are:
365lbs low box squat
275lbs benchpress
475lbs deadlift

i haven't been in gear in 3/4 of a year. my lifts then, when i weighed 175lbs, were:
611lbs squat
395lbs benchpress
556lbs deadlift

my best meet total is 1510 in the 181lbs weight class.

[H_M]

december 28, 2009


squats (low box):
45x5
135x5
185x5
225x5
275x5
310x5

get in to ace x 0

deadlifts (3 board):
225x1
315x1
405x1
495x2x0


i wanted to get in the ace and deadlift today but the thing is so damn tight now. it's just the last inch. i don't have the money to buy a new suit and i don't want to alter the suit because it's still in good condition. pretty much stuck between a rock and a hard place. i might have to lift in single ply briefs at nationals.

deadlifts felt like ****. spending an hour trying to get into the suit took a lot of energy. my best is 545 and i couldn't budge 495. going to switch to squatting wider and pulling sumo for the next four month to bring my hip strength back up.

just measured myself.
legs: 25" <-- up 2.5" since june
hips: 42" <-- up 3" since june

according to the sizing chart i should be wearing a size 50 suit. no wonder the damn thing doesn't fit, lol.

[H_M]

december 28, 2009 (again)


squats (low box):
45x5
75x5
135x5
185x3x5

deadlifts (sumo):
135x5
165x5
185x5
215x5


went back down to saint john and pumped up with sam. just to get my form down. deadlifts felt ******ed easy. no idea why. sam deadlifted 215x5 without a belt. a 20lb pr for him

[H_M]

december 29, 2009


deadlifts:
135x5
225x5
315x1 (viking)
405x1
495x1
545x2x0 (straps)

abs
goodmornings


haven't pulled sumo since september and wanted to work on my form. normally i don't do two lower body workouts in a row but i won't be doing any lifting until monday, which is plenty of time to recover. 495 was a 40lb pr.

thought i had 545 in me but no dice. first time my left side rolled because of the uneven floor. second time i spent too much time wrapping the wrist straps and the suit straps slid out of place. had no energy left after that. i think that if bring my hip strength up and tighten the suit straps up, i can get it in a couple of months. my deadlift has been moving nicely and what i have to do now is to dial my form back in.

the bars were extra greasy today and i couldn't hold on to anything.

[H_M]

january 4, 2009


squats (low box):
45x5
135x5
185x5
225x5
275x5
315x5

rack pulls (sumo, pin 2):
45x5 (blues)
135x5
225x5
275x5
315x5
365x5

abs
45* hyper/ roman chair thing


squats felt good. my best raw free squat ever has been 315x3 so i'm pretty happy with the big pr tonight. sumo rack pulls felt terrible but that's expected. i'm going to bring my hip strength back up.

sam squatted 165x4. a huge pr for him considering he did 155x1 when he started a few months ago. he also deadlifted 225x5. another 10lb pr for him with a good 10lbs left in the tank.

[Coke]

Good luck with your goals, main lifts are solid.

[H_M]

thanks coco, they're slowly moving along


january 5, 2009


rotators

benchpress:
45x10
135x5
175x5
205x3
230x3 (had a few reps left but shut it down, estimated max = 250, lol)

4 board
225x5 (doubled purples)
245x5
265x5
285x5

ghetto barbell t-bar row
shoulders
h-rolls

pull up contest x 5


benchpress was feeling sluggish tonight. 230x6 is my best but i worked up to only 3 reps. used a different bench that was really low and my form was feeling way off. had a few reps left but didn't want to risk hurting anything. next week will be better.

[H_M]

january 7, 2010


squats:
45x2x5
135x5
225x3 (ace)
315x3
365x3
405x3
435x3

goodmornings off pins:
135x5
185x5
225x5
275x5

abs
45* hyper/ roman chair thing


drove to ginny phillip's house last night and she took the legs on my ace out. it fits again, which is awesome because it thought that i'd have to get a whole new suit. saw a bunch of suits & shirts that she was working on and they looked crazy. her suits made my ace look like a z-suit by comparison.

came down with a cold yesterday too. headache, stuffed up, burning nose, and soar throat. feels like bleh.

we went into the gym today and couldn't find our box. looked all around and asked the owner. turns out the personal trainer chick quit and took her stuff (we used the plyo step up things). i'm going to build another box over the weekend. bigger, badder.

i was going to free squat in my ace anyways but sam usually box squats to work his form. i lent him my worn out 46 viking and he free squatted too. the suit was way too big him. he could fit comfortably into a 42. i worked up to 435x3 in bottoms/ no belt while sam worked up to an easy 225x1 in bottoms. i'm pretty happy for him and we set some goals for may. his goals are: 275/185/315.

it was my first time back in a suit since last year and my form was shaky all over. i hit depth with 365 and will continue to squat in gear over the next four month while leading up to the meet. i need to spend my time getting everything dialed in again. should be fun.

[Coke]

Nice job for both days man.

[H_M]

thanks


january 8, 2009


shrugs
dumbbell jm presses
krock rows
gunz
rotators
shoulders
reverse pec deck

[H_M]

january 11, 2009


squats (med box):
45x2x10
135x5
185x5
225x5
275x5
320x5

deadlifts:
135x5
225x5
315x1 (viking)
405x1
455x1
505x0 (straps up, grip slipped)
505x1

abs
45* hyper/ roman chair thing


this cold is killing me. i can't fall asleep at night because i'm coughing so much and i have no appetite. i'm pretty doped out on cough syrup, tylenol, and ibuprofen.

i did build a new box on the weekend. it's 14.5" high. that's 3/4" below parallel for me but 1/2" higher than the other box. so, i'm calling it a medium box.

the 1/2" made no difference and all squats felt hard tonight but 320 was the most i've ever squatted for reps. deadlifts were a 10lb pr too. i missed the first one because my grip slipped on the greasy gym bars (no chalk allowed).

sam pulled 300lbs tonight. a 55lb pr. he's been making crazy progress.

bunch of new years guys in the gym tonight. all chest & arms. there was a guy curling in the power rack when we came and there was another guy curling in the power rack as soon as we left.

[H_M]

january 10, 2009


rotators

benchpress:
45x2x10
135x5
175x5
215x8 (had no reps left, estimated max = 266, bleh)

3 board:
225x5
245x5
265x5

kroc rows:
80x10
100x10
120x15

shoulders
rotators


still feel terrible. benching was bad.

[Coke]

Props just for even getting the sessions in while fighting the flu that way dude.

[H_M]

thanks. i felt a bit better today. i got some of my appetite back too. first time i've eaten since saturday.

[H_M]

january 14, 2010


squats:
45x10
135x5
225x3 (ace)
315x3
365x1
405x1
455x3

goodmornings:
135x2x5
225x2x5
245x2x5

abs
45* hyper/ roman chair thing


sam hit the big old three plate squat tonight. he's worked his ass off since he started lifting three months ago and this was a huge pr for him. both of us have tons of form work to do in the next few months.

video from tonight: http://www.youtube.com/watch?v=omjRi7MOGaY

[byronsru24]

Its about time you found your way over here dillhole

[H_M]

i see your tubby bunghole hasn't changed. are you still working with shelby? i thought he'd have you posing in a banana hammock by now. and trust me, i was on sam's ass about his form the entire time. he's dubbed me the form nazi.

i put him in the briefs cause i wanted to take him off the box for a little bit and wanted him to have some fun too. if he commits to the meet then we'll be working 100% on perfecting his form in the briefs.

[byronsru24]

I hit my goal weight and stopped working w/ Shelby awhile ago. Kept most of the weight off too....I'm anywhere from 245-250 depending on if I actually drink water while I'm at work lol. Other then that, same ol same ol.

If he's only been training for 3mos, thats not that bad at all. Its probably good you got a training partner w/ ya for once...I'm still training solo

[H_M]

yea, it's cool having someone to train with again. it's probably been 3 years since i've trained with someone full time. i'm trying to teach him all the stuff that i've had to learn myself so he doesn't make the same mistakes that i made. he's pretty sharp and is picking up everything that i'm showing him. it's showing in his lifts too and he hit some big PRs tonight.


january 18, 2010


lats cause some dinkle dork was curling in the power rack AGAIN!!!!

squats (med box):
45x2x5
135x5
185x5
225x5
275x5
325x5

rack pulls (pin 2):
45x5 (greens)
135x5
225x5
315x5
365x5

abs
45* hyper/ roman chair thing


didn't lift on friday. took the day off and spent most of the weekend in bed. it didn't help much. squats felt very hard today and deadlifts were super hard. i'm over training but going to stick to my plan and finishing this week. then i'm taking next week off. body weight is still way down but i think that it'll come back up in th enext two weeks.

[H_M]

january 19, 2010


rotators
shoulders
lats

benchpress:
45x10
135x5
185x5
205x3
225x3 (my best is 6/7 reps, lol)

4 board
225x5
245x5
275x5

lats


terrible workout. had no energy. could have had a pr on 4 board but didn't want to risk anything because i had to use the crappy bench again and sam got called into work. greasy pad + super high hooks + no spotter = trouble. not gonna risk that. i forgot how heavier work effects my cns, lol.

i'll write out my meet prep during my week off and start that when i come back. i'm all excited to get back into training in gear and can't wait to start lifting some heavier weights again.

[byronsru24]

Sounds like my squat workout from the other day. I had 0 energy too. Get some damn sleep and eat more

[H_M]

ate lots of junk food today. feels good man.


january, 21, 2010


squats:
45x2x5
135x5
225x3 (ace)
315x3
365x1
405x1
475x3
495x3 (reverse greens)

goodmornings:
135x2x5
185x2x5
225x5

abs
45* hyper/ roman chair thing


still felt weak tonight but not as weak as on monday or tuesday. i've never been strong with a narrow stance but tonight felt half descent. concentrated hard on form and pushing my knees out. reverse band squats felt very good and i can see how some people use them for form work. it's really funny how the entire gym stops when someone's lifting four plates.

worked in with some guy tonight. i've seen him a few times before and he's kinda stubborn and a know it all. he's your typical fat/ flubbery guy that has no plan in the gym. he wanted to do some box squats so i showed him how and then helped him tons and tons with his form. his monster 315x10 free squat went down to a hard 205x5 box squat. i invited him to train with us for a few months but something tells me that he won't take me up on the offer.

[H_M]

january 31, 2010


squats (med box):
45x2x10
135x5
185x1
225x1
275x1
315x1
375x1

deadlifts:
135x5
225x3
315x1 (viking)
405x1
515x0
315x2x1 (take off suit)

abs
45* hyper/ roman chair thing


kind of a bitter sweet workout. squatted a 10lbs raw pr but then i blew my training suit on the last deadlift. i'll have to suck it up and start pulling in my ace now. i just hope that my grip will hold on to those greasy el-cheapo gym bars.

[H_M]

and here's a video

Video

[H_M]

february 2, 2010


rotators

benchpress:
45x2x10
135x10

4 board
185x5
225x5
245x5
275x5
295x4 <-- could've had one more rep

dd, to chest
275x2x3
315x3 <-- touched

shrugs
triceps
chuck v rows
girly lat machine
shoulders
facepulls


came into the gym wanting to touch light weight. sam had to work so i had to lift off to myself. i forgot how sucky benching in a shirt without a lift off is. form was shaky and i've got a lot of work to do but the shirted sets felt alright. first time in the shirt in a long time. looking forwards to next week's bench day.