My Journal

[H_M]

february 4, 2010


squats:
45x10
135x5
225x3 (ace)
315x3
405x1
455x1
495x3
545x2 (reverse blues)

seated goodmornings:
45x5
135x5
185x5
225x5

abs
45* hyper/ roman chair thing


really good squats tonight. my previous best was 495x1 with super tight ace briefs and i tripled that in my old ace bottoms tonight. the last two sets really fried me and i eased off a bit on assistance.

[H_M]

february 7, 2010


squats (med box):
45x10 (rev purples)
135x5
185x5
225x5
255x5
275x5
295x5

rack pulls (pin 2):
45x5 (blues)
135x5
185x5
225x5
275x5
315x5
365x5 (straps)

abs
45* hyper/ roman chair thing


good workout. decided to change up the raw work a bit. rack pulls were very hard but they felt good.

[H_M]

february 9, 2010


rotators

benchpress:
45x10
135x5
185x5
225x5 (reverse greens)
245x5
265x5
285x5

dd on, straight weight
275x3 <--touched
315x3 <--touched
335x3 <--touched

rows:
135x5
185x5
205x5
225x5
185x2x5

rotators


good workout. i was very surprised how easy 335 came up. all the little tricep work looks like it's paying off.

[H_M]

february 11, 2010


squats:
45x10
135x5
225x3 (ace)
315x3
405x1
455x1
525x1
565x2 (reverse blues)

seated goodmornings:
45x5
135x5
185x5
225x5

abs
45* hyper/ roman chair thing


my wraps from ross came today. i wasn't home and the post man left me a note. i'll pick them up on monday.

squatted a 30lb pr tonight and had a bit left. i'd like to work my way up to 605lbs in bottoms + wraps in the next few months. that's my goal. 565 was the most i've ever walked out.

[H_M]

february 14, 2010


squats (med box):
45x10
135x5
185x5
225x5
275x8

played around with wraps
225x1
275x1


i have a fist size bruise on my tailbone and it's making moving around very painful. i knew that i was going to slack off on the rest of the workout so i called it quits. hopefully it'll be better by tuesday. 275x8 was a pr.

[H_M]

february 16, 2010


rotators

benchpress:
45x10
135x5
185x5

3 board
205x5
225x5
245x5
265x5

dd, to chest
275x3
315x3 <--touched
350x3 <--touched

kroc rows
80x10
100x10
120x15

rotators


good workout tonight. had to cut it short because i had to go. felt like i could have easily benched a pr triple tonight.

[byronsru24]

Looks like training is comming along nicely man. Keep after it

[H_M]

thanks brian. everything's feeling pretty good

[H_M]

february 18, 2010


squats:
45x10
135x5
225x3 (ace)
315x1
405x1
495x1
545x1

played around with knee wraps
405x2x1

abs
45* hyper/ roman chair thing


another good workout. lifting three days a week is really helping me recover much quicker with the heaier weights. next week is a planned deload week and then i'm going to start working up with wraps. the walked out 545 in ace bottoms is a big pr for me. my previous best was 545 in ace bottoms, briefs, and in a monolift.

going to put on another 5lbs of body weight in the next couple of months too. i hope that'll help a bit more.

nice way to end the first training cycle

[H_M]

february 21, 2010


squats (med box):
45x10
135x5
155x5
175x5
195x5

deadlifts:
135x5
225x5
275x5
275x4x1

abs
45* hyper/ roman chair thing


sundays afternoons are never busy at the gym. it's a pretty slack time. the owner was eating tim hortons and watching hockey when i came in. it's nice not having to wait for a squat rack curler to finish.

i took it easy and concentrated on my squat form. deadlifts felt awkward but that's because i haven't pulled raw sumo in forever. i'll play around with both forms and whichever one is stronger will be the one that i'll use at the meet.

video form today: http://www.youtube.com/watch?v=5wgQkc06B0A

[H_M]

february 23, 2010


rotators
shoulders
lats
h-rolls
reverse pec deck


quick workout to get the blood flowing

[H_M]

february 24, 2010


deadlifts:
135x5
225x5
315x1 (ace)
405x1 <--sucked
405x0 <--lost my balance
405x3x1
455x1
515x0 <grip slipped
515x1 (straps)
405x3x1


so-so workout tonight. started off pulling conventional but that turned to a big load of poo when i put some gear on. 405 conventional was a grinder and my form was terrible. after that i switched to sumo and things went a little better. i missed 515 the first time when my left hand slipped. it's really frustrating when i have to use straps for weight that i know i can easily hold on to on a descent bar. these slippery bars are driving me nuts. i played around with some knee wraps after.

while we were lifting some huge doucher came over in the middle of our workout and took our plates. we were in the middle of doing a set when he came over and stole two plates. i didn't hear what he said because i was just stunned at his douchebaggery. this is the same guy that asked me for advice about squatting a month ago. but that's not all...

after he took our plates, he loads up the power rack behind us with 135lbs and wrapped the pussy pillow around the bar. then he let off some wise ass comment about how he doesn't care what we tell him and he's using the pad (this guy asked for our advice!!!). the guy probably cranked out 5 of the ugliest sets ever and went around pretending to be training with us (this pissed me off even more). then the turd doesn't even clean up his two plates.

two more months. then i can bring some of my stuff down.

my so-so deadlifting: http://www.youtube.com/watch?v=8sVixnqLR4U
noodles 2's crappy deadlifting: http://www.youtube.com/watch?v=an905EBKdxg

the super douche bag "squatting": http://www.youtube.com/watch?v=MnUdK7XhwWA

[H_M]

february 28, 2010


rotators
shoulders

benchpress:
135x2x5
185x5

4 board
225x5
245x5
275x5

dd on, to chest
315x3
370x3

deadlifts:
135x3x1
225x1
315x1
405x1
455x1

triceps
shoulders


5lb shirted pr and a 5lb raw sumo pr tonight. i didn't want to pull tomorrow so i did it today. went to the mount A gym cause the amherst guys have been banned from every gym in town because of "lifting too heavy" and "looking too intimidating." the new gym it pretty old school. it was like a flashback to the 1970's. bumper plates, 3 squat racks, deadlift platform, good bars. i liked it.

[H_M]

march 1, 2010


squats:
45x10
135x5
185x1
225x1
275x1
315x1
385x0

ssb goodmornings:
45x5
95x5
135x5
185x5

abs
45* hypers


i guess deadlifting yesterday wore me out more than i thought.

[H_M]

march 7, 2010


squats:
45x3x5
135x5
185x5
225x5 (rev greens)
245x5
265x5
285x5
315x5

deadlifts:
135x5
185x5
225x5
275x5
315x5

abs
45* hyper/ roman chair thing


i took it easy today. i haven't been feeling like lifting at all lately. deadlifts were sumo to start building my hip strength back up. lifted with a new guy tonight. he's been lifting for 1.5 years and just got into powerlifting but sure doesn't look like it. i hope he sticks around because he's got some good potential and i think that he'll get pretty strong once he puts on some size and we work on his form.

...and it looks like someone's been playing with my stuff when i'm not around.

[H_M]

march 9, 2010


rotators

benchpress:
45x10
135x10
185x5
225x5 (rev greens)
245x5
265x5
285x5
305x5

kroc rows:
80x10
100x10
120x21

shrugs:
65x10
75x10
85x15

side delts
rotators
little bit of h-rolls


awesome workout. didn't feel like shirting up today and no training partners showed up so i went raaawwwwww. benchpress was a 4 rep pr (best before was 305x1), kroc rows were a 1 rep pr. was so fatigued by the end that i could barely hold up my arms. felt like i really accomplished something. feels great.

[H_M]

march 11, 2010


squats:
45x5
135x5
225x3 (ace)
315x3
405x1 (wraps)
455x1
495x1 (straps up)
545x1


i got out of school and my car wouldn't start. the battery was dead and i didn't have any booster cables. i had to replace the battery sooner or later so i bought a new one. the thing cost me $125. i almost died.

i was 30mins late getting to the gym and i just missed sam. i was going to skip the workout because i had to get the battery for my car or it would be towed off the school parking lot by 10pm and i'd have to pay a huge fine. on the way to get the new battery i ran into sam, who gave me a ride, and we went back to the gym and got our workout in.

i want to be well prepared for the meet and started training in full meet gear today. suit, wraps, and a belt. i wanted to work up to 565 in full gear and everything was going super duper until i put the straps up. my setup is the best it's ever been but still the greasy gym bar almost slipped off my back. the weights just rocketed up but i played it safe because i had no control over the bar. i almost lost it on 545 and had to go back down to set the bar on the safeties because it was going to slip right off if i would have tried to walk it back in. that's when i got really frustrated and called it quits.

545 was so easy. i could have tripled it without batting an eyelash. my form was right on and my depth was great.

next week i want to work up to my opener (~565) and maybe do 585 if everything feels right.

[H_M]

march 14, 2010


squats (med box):
45x10
135x5
185x5
225x5
275x1
315x1
345x1
365x1 (rev greens)
385x1
405x1

deadlifts:
135x5 (greens)
185x5
225x5
275x5
315x5
365x0
365x1


abs
45* hyper/ roman chair thing


grip slipped on the first set of 365. pulled second set easily.

[H_M]

march 16, 2010


rotators

benchpress:
45x10
135x5
185x5

dd on
225x1 <--touched
275x1
315x1
365x1

4 board, dd off
185x5
225x5
245x5

shrugs:
135x10
185x5
225x5
275x5
315x5,3,2 <-- grip slipped everytime
275x10
225x10

h-rolls


today i was very weak but i still wanted to work up to my opener. working up, 185x5 felt like a ton and moved very slowly. i slipped into my shirt in two seconds and touched 225 very easily. not a good sign. by the time i got to 365 it felt like a ton and went up very slowly. i wanted to go to 400+ with reverse bands but it would have been useless and frustrating.

i don't think that anything really went wrong today. i've just been in and out of meetings with my father's new business, its crunch time at school right now, and i've barely been eating. so i'm chalking today up to that. i'll shovel some food into me and hit my squat opener on thursday. we might even have a third person training with us that day. that'll be cool.

and an old stale milk jug tipped over in my car's trunk and spilled all over the place, lol. all over my stuff and bands. made for a stinky clean up.

[H_M]

march 18, 2010


squats:
45x10
135x5
185x5
225x3
315x3 (ace)
405x1
455x1
495x0 (straps up)
495x1 (straps down)

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

abs


today's workout was kinda meh! two guys turned into zero guys and i had no training partners or spotter. i didn't feel comfortable walking out 495 with the straps up. i took one step and decided that "this isn't worth getting hurt over." form was really wonky too. my knees were coming in all over the place, which hasn't happened in months. i don't feel over trained but i didn't really take a week off last time.

depth looks iffy. they felt parallel but the camera doesn't lie. the last rep looked the best for depth: http://www.youtube.com/watch?v=sOSz1VvwTpY

[H_M]

march 21, 2010


squats (med box):
45x10
135x5
185x5
225x5
275x1
315x1
355x1
385x1 (rev greens)
415x1

deadlifts:
135x5
185x5
225x5
275x5
325x5
335x5

abs
45* hyper/ roman chair thing


sam & stuart are pretty even in strength. i hope they'll feed off each other some. sam hit a 10lb squat pr & a 5lb deadlift pr. stuart hit a 30lb squat pr and worked his deadlift form because it really sucks. 415 with reverse greens was a pr for me and i've got a lot of work to do on my deadlift form.

some stuff from tonight: http://www.youtube.com/watch?v=FXLZQcYOywc

[H_M]

march 23, 2010


benchpress:
45x10
95x10
135x10
155x10
175x5
195x5

shrugs:
65x10
75x10
85x10
90x2x10
90x20

triceps
shoulders


felt pretty good today and got a nice little pump. sam hit a 10lb pr too.

[H_M]

march 25, 2010


squats:
45x2x10
135x5
185x5
225x3 (ace bottoms)
315x1
405x1
455x1 (wraps)
505x0
505x1

goodmornings off pins:
135x5
185x5
225x5
275x5
315x1

abs
45* hyper/ roman chair thing


felt pretty good tonight and weights felt easy. i hit the rack on the first set of 505 and jammed my hand. then i took it again cause i didn't want to end on a crappy squat. depth felt good and the weight went up fast but, from looking at the videos, it looks like i'm loosing my tightness in the hole and that is what's causing my knees to come in some. i'm really going to focus on staying tight in the hole all the time form now on.

sam squatted 325x1 for a 10lb pr. his form is a little bit better but it was still wonky so he did some doubles after and worked on his form. after 5 months the little guy's already squatting well over twice his bodyweight.

goodmornings were done off a high pins and we finished with some light hypers and heavy abs



warning: rant time

half way through our warmups the plate stealing gym douche came over and wanted to work in and wanted us to critique his form. sam & i are so sick and tired of him. i don't mind helping anyone that wants to learn but this guy really grinds my gears. i don't know how many time he's asked me for squat form help and i don't know how many times i've tried helping him but it's like talking to a brick wall. in one ear and out the other. he just goes back to squatting with the exact same ****ty form during his next set. box squats? no way! he's too advanced to do box squats.

he was all proud of his form today and asked me how much his form is improving. i straight up told him that it looks like ****. i said that this was the last time that i was going to help him and we let him work in with us for one last time. this was a big mistake. he didn't help out. just went wandering around when we were loading/ unloading/ cleaning up. when it was his turn to squat he was off doing curls somewhere and when he came back he was all angry that we skipped him. at the end i told him for one final time exactly what he needed to do to fix his squat form and i showed how to squat properly.

he'll never get it and we're all sick and tired of him.

/rant

video from today: http://www.youtube.com/watch?v=VNvipbVomM8

[H_M]

march 28, 2010


squats:
45x10
135x5
185x5
225x5
275x1
315x1
365x1

deadlifts (off dumbells --> same height as 3 board):
135x5
225x5 (ace bottoms)
315x5
405x1
495x1
555x1 (straps)
585x1
605x1

abs


had a good workout tonight. i had a ton of power left after 495 but knew that my grip wouldn't hold so i used straps. it would have been a 60lbs pr without straps but what are ya gonna do? i still had some in the tank after.

video of tonight's deadlifting: http://www.youtube.com/watch?v=ZXe0aW_e3Uo

[H_M]

march 30, 2010


rotators

benchpress:
45x2x10
135x5
155x5

1 board
175x5
195x5
205x5
235x5

triceps
shrugs
shoulders


wanted to do floor presses today but someone was hogging the only power rack. 1 board work turned out pretty well. left some in the tank too.