Memoirs of a Tough Old Bastard: the Resurrection of MHL

[ironwill2008]

Well, if I'm being really honest with myself, RDLs probably hit the target group better than the deads or Jeffs.

FWIW, I've never found anything that works hams better than RDLs. I guess that's why I can't seem to ever get away from them.

To noob lurkers that may be about: if someone is lifting a sum total that approaches the weight of, say, your mother-in-law or something larger, then stand the hell back.

Quoted so it doesn't get missed.


The only two times in my entire gym life that I lost my temper and went-off on somebody were both occasions similar to what you describe. WTH is wrong with people anyway; are they deliberately trying to hurt themselves or someone else?

Low bar back squats (posterior chain focus)
135 x 12
225 x 10
285 x 8
315 x 6

Taking on a modest load by design....... I'm thinking more like a BBer here.......

It's not necessarily about the weight, but rather, how it's used.



Bodybuilders using Back Squats really need to think about what it is they're trying to accomplish with this exercise, and then make adjustments to get that specific job done. Just piling on the plates and moving them up and down will only take a guy's legs so far.

[
The WTF? Gym Moment of the Day:




Today's award goes to the lady repping out on the "bad girl" machine while doused in a whole bottle of flea market perfume.

...cot damn...


Bad girl, indeed...

Oh good grief.



On the 'plus' side, maybe it beat the "alternative."

....Cutler recalling that he rarely if ever saw Paul "Quadzilla" DeMayo use more than 405 in the squat rack when they trained at the same gym.

I hadn't realized until reading this that those two were from the same neck of the woods.

I remember seeing DeMayo on "Flex Magazine Workout" a couple of times, and being blown away by the size of his legs comared to his age.

Things should have turned out better for him.

[mharrislove]

Damn!! that is a killer of a workout MH!! great work!

Thanks, man - the new cycle of training is getting off to a fine start.

FWIW, I've never found anything that works hams better than RDLs. I guess that's why I can't seem to ever get away from them.

Well, tearing a hamstring muscle while doing them in the mid-400s may explain why I had them on a shelf for a while! However, my gym temperament has caught up to my years, so things should go much better this time around.

Quoted so it doesn't get missed.


The only two times in my entire gym life that I lost my temper and went-off on somebody were both occasions similar to what you describe. WTH is wrong with people anyway; are they deliberately trying to hurt themselves or someone else?

I can believe that. I mean, c'mon, that IS insane gym behavior.

It's not necessarily about the weight, but rather, how it's used.



Bodybuilders using Back Squats really need to think about what it is they're trying to accomplish with this exercise, and then make adjustments to get that specific job done. Just piling on the plates and moving them up and down will only take a guy's legs so far.

Absolutely. That doesn't negate the rock solid value of progression, but these days I would rather work on planned increases (leaving some room for instinctive training when all cylinders are clearly firing), versus the stereotype of blasting through the gym and attempting to claim a new PR each and every time. Not only is that method unrealistic - it's counterproductive.

Oh good grief.



On the 'plus' side, maybe it beat the "alternative."

I'm not convinced. Context is everything. I expect to encounter foul shaker bottles and overripe Chuck Taylors when I'm at a gym. But I am wholly unprepared for the rare occurrence of a "flower bomb" wafting between the Hammer Strength machines.

I hadn't realized until reading this that those two were from the same neck of the woods.

I remember seeing DeMayo on "Flex Magazine Workout" a couple of times, and being blown away by the size of his legs comared to his age.

Things should have turned out better for him.

Yes, it is easy to forget Jay's old stomping grounds given his current status.

And, DeMayo was astounding. Those legs, those triceps..! A true tragedy in a sport that has more than its fair share of tough breaks.

[mharrislove]

Chest w/triceps + calves

Practice, practice, practice...

Training was almost upended by some nasty headaches coming on around midnight, but I jammed down some meds in the still of the night - and took in an extra hour or so of sleep - and was ready to roll this morning.




warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10
• knee extensions, 1 x 15
• lying leg curls, 1 x 10

CHEST/TRICEPS

Flat BB bench press
bar x 10
--------- two doubled red bands, high tension
45 - 135 x 10
100 - 190 x 10
135 - 225 x 8
155 - 245 x 6
185 - 275 x 5
155 - 245 x 6
135 - 225 x 10

The limits of writing (and my writing ability) make it hard to communicate the small adjustments and learning that's taking place on this lift as of late. But after getting the foot placement under control, the focus moved to head position relative to lift off. Progress was made and each week features more solid form.


JM Presses
135 x 10
165 x 10
165 x 8

Decided to not advance the 3rd set, and kept quality reps instead.


Gironda presses
--------- two doubled red bands, high tension
100 - 190 x 10
115 - 205 x 10
115 - 205 x 8


Seated machine flyes (with 2-3 sec holds at peak contraction)
130 x 10
145 x 10
145 x 8


Dip machine
190 x 15
190 x 15
190 x 15


Standing cable French presses
100 x 12
115 x 10
130 x 10


The "Take that you lazy bastard!!!" High Frequency Sets
_________________________________________

Leaning laterals
40 x 10 --- no rest
--> 40 x 8
---> 40 x 6


Reverse curls
60 x 10
70 x 10
80 x 10


* Other delt work listed with calves

_________________________________________



CALVES

Recumbent heel raises SS w/cable front raises
170 x 15 / 35 x 10
190 x 15 / 35 x 10
210 x 15 / 35 x 10


Seated heel raises
2 plates x 12
2 plates x 12
2 plates x 12







Impressions:












The WTF? Gym Moment of the Day:




Today's award goes to the lady repping out on the "bad girl" machine while doused in a whole bottle of flea market perfume.

...cot damn...


Bad girl, indeed...

[ironwill2008]

Well, tearing a hamstring muscle while doing them in the mid-400s may explain why I had them on a shelf for a while!

Yeow!

I was unaware. How long was your recovery?

That doesn't negate the rock solid value of progression, but these days I would rather work on planned increases (leaving some room for instinctive training when all cylinders are clearly firing), versus the stereotype of blasting through the gym and attempting to claim a new PR each and every time. Not only is that method unrealistic - it's counterproductive.

Precisely.

Progression is the holy grail of all weight training disciplines; that can't be disputed. But for those of us who've been doing this for a while, it must be placed in context. As we've discussed many times, there are other ways to measure progress than just added weight to the bar.

And, DeMayo was astounding. Those legs, those triceps..! A true tragedy in a sport that has more than its fair share of tough breaks.

He's nearly been forgotten; other than for you and I, I can't recall his name being mentioned anywhere on this site in the last few years. I guess that's part and parcel to the quick access to the "latest/greatest" on The Information Superhighway.

[Boomer29]

Good job pounding out that bench.

The bad girl needed to get her use out of the gym wipes.

[Tifflex]

Good work in here MHL!

[llahhsoj]

Chest w/triceps + calves




Today's award goes to the lady repping out on the "bad girl" machine while doused in a whole bottle of flea market perfume.

...cot damn...


Bad girl, indeed...

Lulz.

[mharrislove]

Yeow!

I was unaware. How long was your recovery?

Eh, you may recall it. That was when I put the journal on hiatus a few years back (I think that it was the end of the 2010 comp season). I didn't want to post neutered rehab workouts (a common theme around here; see SteBo, 2nd_Chance, etc.) so I shut it down and had the journal locked.

Anyway, it took about 4 to 5 months to recover. However, during my recovery, my L5 disk slipped over the Xmas holidays while on travel and my rotator cuff flared up, too. 2011 got off to a rough start!

Precisely.

Progression is the holy grail of all weight training disciplines; that can't be disputed. But for those of us who've been doing this for a while, it must be placed in context. As we've discussed many times, there are other ways to measure progress than just added weight to the bar.

Yeah, I'll probably restate this point in about 100 different ways before this journal finally dies off. So, you'll likely see this point posted again...

The bad girl needed to get her use out of the gym wipes.

...industrial strength, at that.

Good work in here MHL!

Thanks, Tiff!

Lulz.

Just be glad you weren't here at the time...

[Raigs]

Nice that you got the bench form worked out. Time to make gains


I got a WTF gym moment. (I visited an LA yesterday)

2 kids both wearing beat by dr.dre headphones the big ones. Doing BB bench SS with weighted pushups
-So the one kid is benching and his elbows are swinging around while benching his buddy isnt spotting so some dude comes up and saves the kid from dropping the weight on his chest lol.
-They go to pushups and have the other kid hold the weight on there back because they are doing the wave pushup

haha man I couldnt focus on my lifts. (home gym for the win)

[mharrislove]

Quads, Biceps, and Forearms

Soul laid bare

warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• leg extensions, 1 x 12
• lying leg curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10

No rest to be found in the night; bide my time until the dungeon opens...



QUADS

Front squats (in rack; with belt; no wraps)
bar x 10 wu
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
340 x 0 --- f*ck, f*ck, FML...
300 x 2


Front squats, Pt 2 - a focus on reppage
225 x 8
225 x 7
225 x 7


Adapted leg presses (narrow stance; using hip sled machine; stack weight)
330 x 15
330 x 15
330 x 15 --- about to toss my cookies at this point; literally thought about the last guy that beat me on stage to get through it. srs.


* Cardio bunny jumped outta' the cabbage patch, perched herself upon the leg extension machine, nibbling carrots and occasionally repping 30 lbs *


Adapted leg presses, Pt 2 - Post-workout meal BBQ bunny reps
330 x 15
330 x 15
330 x 15




BICEPS/FOREARMS

Straight BB curls
85 x 10
95 x 8
115 x 5


* Preacher bench is taken...incline benches are taken...(improvise)...Preacher machine is surprisingly available. Bingo. *


Preacher machine Hammer curls
80 x 10
95 x 10
110 x 10


Preacher machine curls
110 x 10
110 x 10
110 x 8


BB isometric grip
225 x 4 @ 15 sec
315 x 3 @ 10 sec, 15 sec, 20 sec


The "Take that you lazy bastard!!!" High Frequency Sets
________________________________________


DB front raises
30 x 10
35 x 10
40 x 8

Outta' time (and energy)...

________________________________________








Impressions:

[mharrislove]

Nice that you got the bench form worked out. Time to make gains

Tell me about it, brother...

I got a WTF gym moment. (I visited an LA yesterday)

2 kids both wearing beat by dr.dre headphones the big ones. Doing BB bench SS with weighted pushups
-So the one kid is benching and his elbows are swinging around while benching his buddy isnt spotting so some dude comes up and saves the kid from dropping the weight on his chest lol.

[llahhsoj]

Quads, Biceps, and Forearms


QUADS

Front squats (in rack; with belt; no wraps)
bar x 10 wu
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
340 x 0 --- f*ck, f*ck, FML...
300 x 2


Front squats, Pt 2 - a focus on reppage
225 x 8
225 x 7
225 x 7


Adapted leg presses (narrow stance; using hip sled machine; stack weight)
330 x 15
330 x 15
330 x 15 --- about to toss my cookies at this point; literally thought about the last guy that beat me on stage to get through it. srs.


* Cardio bunny jumped outta' the cabbage patch, perched herself upon the leg extension machine, nibbling carrots and occasionally repping 30 lbs *


Adapted leg presses, Pt 2 - Post-workout meal BBQ bunny reps
330 x 15
330 x 15
330 x 15




BICEPS/FOREARMS

Straight BB curls
85 x 10
95 x 8
115 x 5


* Preacher bench is taken...incline benches are taken...(improvise)...Preacher machine is surprisingly available. Bingo. *


Preacher machine Hammer curls
80 x 10
95 x 10
110 x 10


Preacher machine curls
110 x 10
110 x 10
110 x 8


BB isometric grip
225 x 4 @ 15 sec
315 x 3 @ 10 sec, 15 sec, 20 sec


The "Take that you lazy bastard!!!" High Frequency Sets
________________________________________


DB front raises
30 x 10
35 x 10
40 x 8

Good work man! It is impressive even unracking 340 on fronts alone. Do you use that elbows up in the air grip?

[ironwill2008]

Eh, you may recall it. That was when I put the journal on hiatus a few years back (I think that it was the end of the 2010 comp season). I didn't want to post neutered rehab workouts (a common theme around here; see SteBo, 2nd_Chance, etc.) so I shut it down and had the journal locked.

Anyway, it took about 4 to 5 months to recover. However, during my recovery, my L5 disk slipped over the Xmas holidays while on travel and my rotator cuff flared up, too. 2011 got off to a rough start!

Okay; now I remember.

Geez, 2011 was tough.

Yeah, I'll probably restate this point in about 100 different ways before this journal finally dies off. So, you'll likely see this point posted again...

.....in my journal as well, probably also 100 more times!

Front squats (in rack; with belt; no wraps)
bar x 10 wu
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
340 x 0 --- f*ck, f*ck, FML...
300 x 2

Good on ya for having the cojones to even try 340!

Good comeback on the 300x2.

Front squats, Pt 2 - a focus on reppage
225 x 8
225 x 7
225 x 7

Backoff sets FTW.

[ArchAngel'73]

Bi's are my weak point, as such your arm work really stands out for me.
TBH, I had completely forgotten about the overload technique (akin to your isometric grip) to bump my guns up. Thanks for the reminder.

Leg work...sorry about the frustrations with the fronts but I like the way you ditched the weight and went for reps later.

[Boomer29]

I've said it once and say it again. King of the front squats!

[mharrislove]

Good work man! It is impressive even unracking 340 on fronts alone. Do you use that elbows up in the air grip?

Thanks, bro. I use the crossed grip; my right wrist is immobile, so the proper Oly-style grip is not happening...

Okay; now I remember.

Geez, 2011 was tough.

I know... It's odd that I ended up competing (albeit, unsuccessfully) within a year of all that. Stubborn, I guess.

At least I'm on pace to be in one piece before I go at it again.

Good on ya for having the cojones to even try 340!

Good comeback on the 300x2.

It's funny to see that missed lift posted after I went on about "Cutlerism" and the Zen of the MMC. But, just to remind folks what the hell I'm doing, my 4 week cycle allows for me to "peak" or reset my working max - if I choose to - about once a month (every 24 days, to be exact - when no deload is involved). So, I usually test the waters in the 300s during the Hybrid Phase of training.

The odds were against me to move the working max forward because I had not been able to work my plan for the past 3 months due to work/family travel. So the work capacity needed to really move a working max with some regularity just wasn't there. On the flip side, the early sets seemed easy this morning, and I was feeling pretty good.

I did well to be able to hit in the low 300s a couple of times in the progression, so that's something to build on. I get to run all 4 training cycles without interruption over the next month, so that may be enough to push me over the hump during the next attempt. If I can do credible work during the next 5x5 session and then take the punishment of the higher rep sessions the following week, then the scales begin to tip in my favor.

Also, I've got a BodySpace guy around here that wants to train with me, so I'm going to try to connect with him for next month's session. The confidence garnered from having a partner, and the excitement of training in a new gym, may be just what's needed to forge new ground.

In the meantime, I'll be back to sane poundages for the next few next few weeks (per the plan).

Backoff sets FTW.

Those are damn near essential for me. Otherwise, I start to lose a small, but noticeable, amount of size/fullness.

Bi's are my weak point, as such your arm work really stands out for me.
TBH, I had completely forgotten about the overload technique (akin to your isometric grip) to bump my guns up. Thanks for the reminder.

Hey, I had to remind myself! I hadn't gone that route in a while. But I had found myself neglecting the finer points of physique development due to the strong call of the basic movements. So, today was an effort to right the ship, so to speak.

Leg work...sorry about the frustrations with the fronts but I like the way you ditched the weight and went for reps later.

Yeah, the workout was saved after that setback, so no worries. Besides, that lift will be mine - I wouldn't have tried it if I didn't think that I was capable of getting it done. It will happen.

I've said it once and say it again. King of the front squats!

Well, the plates showed me who was boss today! To bad for them that I get to come back, though. Losing a round is not the same thing as losing a fight.

[cmoore]

Props for grinding them out.

[llahhsoj]

^ I can't use that proper grip either.

[metalmullisha]

Nice fronts. Ive been doing them a lot here recently (past few months). Tried 345 a few weeks back and failed miserably. I know your pain.

[mharrislove]

Props for grinding them out.

Yes, makin' gainz on 'intangibles' are under-appreciated, but valuable, benefits to the grind. I left the gym a better man than the one who entered it 60 min earlier.

^ I can't use that proper grip either.

I have the feeling that we are part of a very large club (well, relatively speaking, of course)!

Nice fronts. Ive been doing them a lot here recently (past few months). Tried 345 a few weeks back and failed miserably. I know your pain.

You know that feel, huh?

That's alright...as long as you're going through the trouble of moving blood through your veins and dealing with life's B.S., you might as well have something to strive for.

[TheMatzah]

I left the gym a better man than the one who entered it 60 min earlier.

That's alright...as long as you're going through the trouble of moving blood through your veins and dealing with life's B.S., you might as well have something to strive for.

Poetic truth ^

Morning icon and crew!

[Raigs]

^ I can't use that proper grip either.

Im the opposite I prefer the oly grop vs crossed better on my wrists how weird.

[Stncldsnake]

Great work MH and you will get that 340 soon!!

[metalmullisha]

You know that feel, huh?

That's alright...as long as you're going through the trouble of moving blood through your veins and dealing with life's B.S., you might as well have something to strive for.

yes sir, always chuggin' on!

[llahhsoj]

Im the opposite I prefer the oly grop vs crossed better on my wrists how weird.

It is good that you are flexible enough to do it. That is the main issue why other people have trouble.

[Boomer29]

Im the opposite I prefer the oly grop vs crossed better on my wrists how weird.

I do both.

Cross over grip is definitely easier on my bum left wrist but also pulls you forward a little. Oly style helps you stay under the bar IMO making it easier to not 'fight' the bar.


What's next MHL?!

[mharrislove]

Poetic truth ^

Morning icon and crew!

Hey stranger!

Im the opposite I prefer the oly grop vs crossed better on my wrists how weird.

It is good that you are flexible enough to do it. That is the main issue why other people have trouble.

I do both.

Cross over grip is definitely easier on my bum left wrist but also pulls you forward a little. Oly style helps you stay under the bar IMO making it easier to not 'fight' the bar.

All of those points are valid. The Oly style is definitely the way to go as far as the line of force exerted by the bar relative to your center of gravity (and for bar security), but its a non-option when the wrist flexibility ain't there.

Great work MH and you will get that 340 soon!!

Believe that, brother. You will see that post.

yes sir, always chuggin' on!

You got that right...

What's next MHL?!

Right now? Mostly gettin' my ass kicked at work. But new posts are on tap for this weekend...




vvvv

[mharrislove]

Delts w/calves
* yesterday's work *

"I'll have what he's having..!"

Had to go for a lunchtime workout for this session; that ended up working out on multiple levels. One, the gym was mostly empty - always a good thing at a Globo gym. Also, weekends and lunch sessions often bring a lifting crew together that rarely cross paths. So, there were two 300+ lb bench pressers in the place. A rarity in BOSU ball-land, for sure. Both intrinsic and extrinsic motivation were covered.




warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• leg extensions, 1 x 15
• lying leg curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10

DELTS/TRAPS

Standing BB OHPs
bar x 10 wu
105 x 5
135 x 5
165 x 5
185 x 4


Single-arm DB clean & press
50 x 5 / 50 x 5
60 x 4 / 60 x 4
70 x 3 / 70 x 3
75 x 2 / 75 x 2


Seated laterals SS w/standing BB BNP
45 x 10 / 105 x 10 --- +10 lbs
45 x 10 / 105 x 10
45 x 10 / 105 x 7+3 --- need to do the last pressing reps from the front to finish


Behind the back shrugs
225 x 10
315 x 10
315 x 15



The "Take that you lazy bastard!!!" High Frequency Sets
____________________________________________


Seated machine flyes
130 x 10
145 x 10
160 x 8

All reps with 2 sec holds at peak contraction


____________________________________________



Recumbent heel raises SS w/cable front raises
170 x 15 / 35 x 10
190 x 15 / 35 x 10
210 x 15 / 35 x 10



Seated heel raises SS w/DB front raises
2 plates x 15 / 35 x 10
3 plates x 15 / 40 x 7
3 plates x 15 / 50 x 4









Impressions:

[2nd_chance]

Good work brother. You actually do BNPs? Don't you know that they will lead to an early death?

Tomorrow... Lulz

[Raigs]

Those behind the back shrugs are so strong! great work!

I bet those 300+ benchers had you motivated