Memoirs of a Tough Old Bastard: the Resurrection of MHL

[mharrislove]

Full Smolov/One-Armed Bandit Training: Priority Lift - Front Squats
* Yesterday's session *

Training begins and ends in the theater of the mind

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
• hyperextensions, 1 x 10
• leg extensions, 1 x 15
• lying leg curls, 1 x 10

SMOLOV: Base Microcycle - 10 x 3, 85% of 1RM

Front squats (in rack, with belt)
bar x 10 wu
135 x 5 wu
225 x 5 wu
----------- 10 x 3
285 x 3 --- attempting the 2nd_Chance mindf*ck to make the other sets seem easy...
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3 --- FML...
265 x 3


JFT Split Routine Training - next level grip testing...

DELTS/REAR DELTS/TRAPS

Standing BB military presses
bar x 5
95 x 5
135 x 5
155 x 5
165 x 5
155 x 5
135 x 5

Some ring rust, but still standing...

Seated laterals SS w/BNP using a preset BB
30 x 10/75 x 10
30 x 10/75 x 10
30 x 10/75 x 10

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

Seated reverse machine laterals
100 x 12
100 x 10
100 x 10

Behind the back shrugs
bar x 10
135 x 10
225 x 10
315 x 8


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

Hammer strength incline chest press (dynamic resistance; plates listed per side)
1 plate x 10 wu
--------- two doubled orange bands, high tension
1 plate + whatever x 10
1 plate + 10 lbs + whatever x 10
1 plate + 20 lbs + whatever x 10
1 plate + 20 lbs + whatever x 8
1 plate + 10 lbs + whatever x 8
1 plate + whatever x 10

--------------------------------


CALVES

Standing heel raises (plates per side)
2 plates x 12
2 plates x 12
3 plates x 12
3 plates x 12
2 plates x 12






Impressions:

The grip held - no Freddy Kruger-style bloodbath on the gym floor yesterday.

Still deciding what to do about the training derail. I realized that I have some travel next month that would interrupt a full Smolov cycle - and I can't have that. I may revert back to my previous split, but find a way to squat twice a week. I'll sleep on it...

Grip testing with deads (or something similar) on deck for tomorrow.

[2nd_chance]

Those front squats are noteworthy brother. You are killing them.

[LiftDatUp]

You're a beast. Repped.

[mharrislove]

Looks like the bad paw ain't slowing you down much bro. Keep hammering away...glad to hear the healing is going well.

Yeah, doing front squats 4x per week has a way of making one forget about maimed digits...

Okay... I go on de-load for a few days, take a break from the journals, and come in here to find that you've mangled your hand. Sheesh. But I see that you haven't let it slow you down. Guess I wouldn't expect anything less.

The comeback is already in motion, bilateral paw training is back in play tomorrow at 5AM sharp!

Those front squats are noteworthy brother. You are killing them.

My legs have been in constant pump mode all week, then again, that could just be inflammation. Let me get back to you after I consult with my physician...

You're a beast. Repped.

Thanks, man. More like a "beast-in-training", but it beats being 40-50 lbs overweight like when I returned to training a few years ago. Anyway, welcome to the Memoir. Stop by anytime.

[mharrislove]

Hams and Back/Rear Delts

"Figuring out the body starts with the skin,

Its boundary, its edgy go-between,

The scarred, outspoken witness at its trials,

The monitor of it memories,

Pleasure's flushed archivist and death's pale herald.



But skin is general-issue, a blank

Identity card until it's been filled in

Or covered up, in some way disguised

To set us apart from the beasts, whose aspects

Whose repertoire of change - from shower of gold

To carpenter's son - is limited.



We need above all to distinguish ourselves

From one another, and ornament

Is particularly, elevating

By the latest bit of finery,

Pain, wardrobe, extravagance, or privation

Each above the common human herd.



...any arrangement elaborates

A desire to mask that part of the world

One's body is. Nostalgia no more

Than anarchy laces up the second-hand

Myths we dress our well-fingered goods in.



...better still perhaps to change the body's shape

With rings to elongate the neck, shoes to

Bind the feet... The oiled, pumped-up torsos at Muscle Beach...



...they serve to remind us we are not

Our own bodies but anagrams of their flesh,

And pain not a feeling but a thought."




Tattoos, pt. 2,

J.D. McClatchy

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
• hyperextensions, 1 x 10
• knee extensions, 1 x 15
• lying leg curls, 1 x 10

HAMS

Sumo deads (from platform; belt; Vgrips on top sets)
135 x 5
225 x 5
315 x 5
365 x 5
365 x 5
315 x 5

No need to be stupid here. I bumped the load down, but kept the intensity dialed in.


RDLs (using Sumo stance)
----------- two doubled red bands, 2 points of contact, very high tension
225 - 325 x 10
225 - 325 x 10
225 - 325 x 8

Experimenting with 75% ROM for constant tension on the hams to good effect.


Wide-stance back squats **new and improved! now ego-free!!!**
----------- two doubled red bands, very high tension
45 - 145 x 12
135 - 235 x 12
205 - 305 x 10
185 - 285 x 10

The last time I did these, I ended up with some low level lumbar disk pain after going to the mid-300s. We'll see how the back responds to the lower loads, but higher reps. After all of the preceding ham work, this felt about right.


Lying leg curls (stack weight)
120 x 15
130 x 12
130 x 10



BACK

Chin ups
BW x 10
BW + 45 x 8
BW + 45 x 7
BW + 45 x 6

Only now do my hamstrings feel like they are literally catching fire. The delayed response was strange; I just had to stand there with my knees pushed into extension, or I feared that I would just go down. I finally got my stuff together by the 3rd chin up set. Dammit, hams are growing this week!


Bentover BB row
135 x 10
225 x 15
250 x 8

Oh lats, why have you forsaken me?

I'll give it a couple of weeks, I guess...


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


Bench press
bar x 10
----------- two doubled red bands, high tension
45 - 135 x 10
115 - 205 x 10
135 - 225 x 10
155 - 245 x 10
185 - 275 x 7
135 - 225 x 8

Machine Preacher curls SS w/alt. Hammer curls on Preacher bench (stack weight/free weight)
100 x 10 / 35 x 6
115 x 10 / 35 x 6
130 x 9 / 35 x 4
100 x 10 / 35 x 6

The Hammer curls on the Preacher bench were a revelation. That weight felt like 50 or 60 lbs, but I'm sure that the SS work had something to do with it, too. Still, it seems like I got twice as much from the isolated 35 pounder in comparison to the standing version with heavier DBs.

----------------------------------------







Impressions:

The full grip test was a success; down to a single band-aid now, and still holding together. The place where I was at during my lifting cycle when I did the Ginsu knives thing to my hand, meant a decent amount of time away from rows and deads. Unlike many people, I don't feel stronger after about 2 weeks rest - 3 or 4 days, maybe - but not 10 to 14 days. I need to train.

Anyway, back to the grind...







The WTF? Gym Moment of the Day:




This really happened.

Okayyyyyy....

[rpaul11]

I'm interested to hear how the 75% ROM works on the RDL's Also interesting bout the hammer curls on the preacher bench...a move I have never done.

[mharrislove]

I'm interested to hear how the 75% ROM works on the RDL's Also interesting bout the hammer curls on the preacher bench...a move I have never done.

Yeah, I will be exploring the nuances of pain a bit further on the Hammer curl variation.

As for the RDLs, it was just a matter of not fully extending the back and forcing the hamstrings to remain engaged. A bodybuilder would say, "Of course!", but a powerlifter would say, "Wat?!!!"

[wedjim]

Stellar in here MHL, the work is back on track and on pace for BIG things, good to see!

That wtf... She has a mic on, the trainer? Say it ain't so, is there a way to get a refund? lulz

[Bo_Flecks]

As for the RDLs, it was just a matter of not fully extending the back and forcing the hamstrings to remain engaged.

I have sooooooo been considering this to give my hammies a little more work. I just have to keep it on the back burner for the time being, though. I just can't afford a setback right now. Maybe I will experiement with it after October.

[TheMatzah]

The WTF? Gym Moment of the Day:




This really happened.

Okayyyyyy....

to be continued...

[-=FLEX=-]

Mirin' front squats.

[Akudela]

Awesome work on killing the legs. A delayed response is still a response! Great to hear about the hand. I'm on a hiatus from deads while I hit up SLD's to strengthen my pulls some. Give it another month and I'll be right back to them in some from or another. I'm also contemplating incorporating my bands into DC. Idk if it would be worth it, but I can't see why not. It would definitely change up the rest-pauses enough to continue to promote growth. I'll experiment in the summer with that.

[ironwill2008]

RDLs (using Sumo stance)
----------- two doubled red bands, 2 points of contact, very high tension
225 - 325 x 10
225 - 325 x 10
225 - 325 x 8

Experimenting with 75% ROM for constant tension on the hams to good effect.

gj here, especially after Deadlifts. Great ham builder.

Wide-stance back squats **new and improved! now ego-free!!!**

LOL.

----------- two doubled red bands, very high tension
45 - 145 x 12
135 - 235 x 12
205 - 305 x 10
185 - 285 x 10

The last time I did these, I ended up with some low level lumbar disk pain after going to the mid-300s. We'll see how the back responds to the lower loads, but higher reps. After all of the preceding ham work, this felt about right.

Good work, ego or not.

Bentover BB row
135 x 10
225 x 15
250 x 8

Oh lats, why have you forsaken me?

I'll give it a couple of weeks, I guess...

225x15 looks pretty good to me!

The full grip test was a success; down to a single band-aid now, and still holding together.

Good deal.

The WTF? Gym Moment of the Day:




This really happened.

Okayyyyyy....

When I scrolled down to ^^^^ this pic, I actually ducked out of the way.

[mharrislove]

Chest w/triceps + calves

"Courage is not the absence of fear,


but rather the judgment that something else


is more important than fear."



- Ambrose Redmoon

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
• hyperextensions, 1 x 10
• leg extensions, 1 x 15
• lying leg curls, 1 x 10

Let's get it on, already..!


CHEST

Flat BB bench press (dynamic resistance)
--------- two doubled red bands, high tension
45 - 135 x 10
95 - 185 x 10
115 - 205 x 10
135 - 225 x 10
155 - 245 x 10
175 - 265 x 8+2
155 - 245 x 10
135 - 225 x 10
115 - 205 x 10

I was so amped up to bench a couple of days ago, that I pushed the "lazy bastard" sets a little too far, given the endurance phase training in effect. I showed much better discipline this time around.


Incline DB presses (using reverse grip)
70 x 10
80 x 10
80 x 10


Incline Hammer Strength bench press (dynamic resistance)
--------- two doubled orange bands, high tension
1 plate + whatever x 10
1 plate + whatever x 10
1 plate + whatever x 10 --- drop set
--> .75 plate + whatever x 8

About 50% more sets before finally getting to these affected the loads, but not the utility. Good work was accomplished.



TRICEPS

Supine DB French DB presses
35 x 10
35 x 10
30 x 10

Avoiding complete lockout, and really making the muscle work...

Standing overhead cable French presses
100 x 10
100 x 10
100 x 10
100 x 10 --- drop set
--> Tricep pressdowns, 100 x 10



CALVES

Standing heel raises (weight listed per side)
1 plate x 10
2 plates x 10
3 plates x 10
2 plates x 12

Recumbent heel raises (stack weight)
210 x 12
210 x 12
210 x 12

Seated heel raises
2 plates x 15
3 plates x 15
2 plates x 15



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

DB clean & press SS w/DB front raises
60 x 5 / 30 x 8
60 x 5 / 30 x 8

-----------------------



PM SESSION

Cardio
Walk home from work, 45 min







Impressions:
This was a good ol' fashioned lunch pail workout - nothing gaudy or shinny to look at, the quiet satisfaction in doing my job and doing it well.








The WTF? Gym Moment of the Day:




Last week, I swear to God, they were playing a "tune" (and I use that term loosely) in the locker room that sounded like a loaded dishwasher being tossed down a flight of stairs. I remember a band from the 80's that made an album using all toy instruments, but this was far, far worse.


A few days later, I walk into the locker room and there was this incessant buzzing that rose above the sounds in my headphones. "What the hell is that?" I ask, yanking the phones from my head. "I dunno...it's been like that for the past 5 minutes..." ,yells the guy across from me. I'm thinking, "Air raid..? Homeland Security test..? HAL from that Space Odyssey movie is grunting during a heavy set..?"

Lo and behold the buzzing slowly tumbles into some kind of deconstructed Pilates soundtrack. There is an audible groan among all the guys. A full census locker room face palm ensues.



Locker room muzak, be gone!

[rpaul11]

Impressions:
This was a good ol' fashioned lunch pail workout - nothing gaudy or shinny to look at, the quiet satisfaction in doing my job and doing it well.

Thats pretty much SOP in here. which is what brings me back

[mharrislove]

Stellar in here MHL, the work is back on track and on pace for BIG things, good to see!

That wtf... She has a mic on, the trainer? Say it ain't so, is there a way to get a refund? lulz

Yeah, the overweight trainer thing still blows me away...

I have sooooooo been considering this to give my hammies a little more work. I just have to keep it on the back burner for the time being, though. I just can't afford a setback right now. Maybe I will experiement with it after October.

Safety first... Besides, you've nailed down some great gains in your hams over the past couple of years.

[img]http://media.fukung.net/images/16065/baafa207c95b97c5d298dc43a856aac7.jpg[img]


to be continued...

...let's hope not.

Mirin' front squats.

Workin' up to respectability.

Awesome work on killing the legs. A delayed response is still a response! Great to hear about the hand. I'm on a hiatus from deads while I hit up SLD's to strengthen my pulls some. Give it another month and I'll be right back to them in some from or another. I'm also contemplating incorporating my bands into DC. Idk if it would be worth it, but I can't see why not. It would definitely change up the rest-pauses enough to continue to promote growth. I'll experiment in the summer with that.

"My prediction for the fight?...PAIN."

Good work, ego or not.

Thanks, I need to remind myself of that sometimes.

When I scrolled down to ^^^^ this pic, I actually ducked out of the way.

LMAO!!!

[ironwill2008]

CALVES

Standing heel raises (weight listed per side)
1 plate x 10
2 plates x 10
3 plates x 10
2 plates x 12

Recumbent heel raises (stack weight)
210 x 12
210 x 12
210 x 12

Seated heel raises
2 plates x 15
3 plates x 15
2 plates x 15

This reminds me of my need to eventually resume my previous calf blitz.

The WTF? Gym Moment of the Day:


Locker room muzak, be gone!

There are times, after repeated complaints to managment go unheeded, that vandalism becomes an acceptable alternative. Just sayin......

[Brackneyc]

[QUOTE=mharrislove;856776833][B]

Thats pretty much SOP in here. which is what brings me back

I was going to make the same observation, so I will just say, X2.


It can sometimes be easy (if you are a regular reader here) to lose the intense level of productivity in the numbers, considering they (the numbers) run this way most of the time. It is the philosophy of it all that keeps me thinking I can do this, once I make the conscious decision not to accept anything less than my best. Still working on it, but one step closer today than I was yesterday.

[miked512]

But what I can share, is that I asked this friend about what they really wanted. Not in terms of material things, but on a much deeper level.

You need to want something the way you want a fresh breath of air when you're submerged beneath the weight of water with searing lungs.

It may not make you a dime, or raise your social standing, but everyone needs to experience desire on that level,

and have the courage to follow it wherever it may lead.

Man, these are some of the truest words I've ever read.

Glad to hear that the hand is getting well but eh, since I'm 5 days behind, I'm sure my post after this one will be relevant to the current situation.

[miked512]

Impressions:

The full grip test was a success; down to a single band-aid now, and still holding together. The place where I was at during my lifting cycle when I did the Ginsu knives thing to my hand, meant a decent amount of time away from rows and deads. Unlike many people, I don't feel stronger after about 2 weeks rest - 3 or 4 days, maybe - but not 10 to 14 days. I need to train.

Glad to see the hand is well now. I have that same problem. Resting 10-14 days kills me and I will pretty much drag for a whole week until i'm back to normal

Anyway, back to the grind...







The WTF? Gym Moment of the Day:




This really happened.

Okayyyyyy....

I see this all the time. All the time ... and I want to vomit.

[Bo_Flecks]

How is the hand healing up MHL?

[mharrislove]

Thats pretty much SOP in here. which is what brings me back

Thanks. All the planning, will, and passion in the world won't get you too far without plain, ol' consistency.

This reminds me of my need to eventually resume my previous calf blitz.

Yeah, the lower legs have not been getting much love around here lately, so I've been looking for opportunities to remedy that.

But they shouldn't blame me...the workload:benefit for calves is way out of whack.

There are times, after repeated complaints to managment go unheeded, that vandalism becomes an acceptable alternative. Just sayin......

I understand you perfectly...

I was going to make the same observation, so I will just say, X2.


It can sometimes be easy (if you are a regular reader here) to lose the intense level of productivity in the numbers, considering they (the numbers) run this way most of the time. It is the philosophy of it all that keeps me thinking I can do this, once I make the conscious decision not to accept anything less than my best. Still working on it, but one step closer today than I was yesterday.

You, sir, are onto something there...

Man, these are some of the truest words I've ever read.

Glad to hear that the hand is getting well but eh, since I'm 5 days behind, I'm sure my post after this one will be relevant to the current situation.

Thanks, man...and no worries on the delay - there are only a million journals out there and a billion things on your "to-do list."

I see this all the time. All the time ... and I want to vomit.

I had no idea that this was a common thing...¡ay, caramba!

How is the hand healing up MHL?

The hand is great, but I'm home sick today with that virus that's been wrecking havoc in this region. * sigh... *

[TheMatzah]

~checking in.


hand is great but you're now sick?


no bueno - get it right big guy!

[rpaul11]

hope the virus is short lived MHL...if its not one thing its another. Try and stay hydrated if nothing else

[SteveR40]

Hello MHL, Just checking in. Have a great weekend. Hope the bug didnt bite you too bad today.

[FlaIronMind]

Excellent work of late brother and, as can only be expected, WTF Moments aplenty. The "trainer" pic shamefully cannot be unseen. Damn you. But, as fate would have it, there is this new fella who, thus far anyway, works the front desk of my dungeon. I am guessing he is pushing a 42" waist and may be a C cup. Apparently this is the image the dungeon feels is appropriate to not only meet/greet existing clients, but potential ones as well. Sigh yet again.

Hope you feel better soon my brother.

[Payton1221]

there was this incessant buzzing that rose above the sounds in my headphones. "What the hell is that?" I ask, yanking the phones from my head. "I dunno...it's been like that for the past 5 minutes..." ,yells the guy across from me. I'm thinking, "Air raid..? Homeland Security test..? HAL from that Space Odyssey movie is grunting during a heavy set..?"

Too funny. Tried to give "Space Odyssey" reps, but must spread more reputation . . .

[Akudela]

Shake the bug, and rattle some weights. I'm sure you're dying to get back in there with both hands

[mharrislove]

Quads, Biceps, and Forearms

ADAPT OR DIE

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
• hyperextensions, 1 x 10
• knee extensions, 1 x 15
• lying leg curls, 1 x 12

-----------------

* Telegraph to the squat rack at the Evil Empire: *

"Daddy's home..."

-----------------






QUADS

Front squats
bar x 10 wu
135 x 10
185 x 5
225 x 5
250 x 5
275 x 3
300 x 2
225 x 5

Adapted leg presses (narrow stance; using hip sled machine; stack weight)
300 x 15
300 x 15
300 x 13+2

Leg extensions
140 x 15
140 x 13+2
140 x 13+2






BICEPS/FOREARMS

Straight BB curls
55 x 10
75 x 10
95 x 10
105 x 8

DB Hammer curls on Preacher bench
35 x 8
30 x 8
25 x 10

Machine Preacher curls
110 x 10
100 x 10
90 x 8+2

Kneeling reverse BB wrist curls
55 x 12
55 x 12
55 x 10


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

Standing laterals SS w/DB front raises
30 x 8 / 30 x 6
30 x 8 / 30 x 6
30 x 8 / 30 x 6


--------------------------------------





Impressions:

I had crazy muscle aches in my mid-back and right hamstring origin that was related to the virus. Then again doing taxes tends to give one pain at their hamstring origins, so who knows? Anyway, I had doubts about what I would be able to do. I certainly didn't set out to break any records, but I dearly missed the cold crush of heavy weight, so front squats became somewhat of an event this morning. But after that was out of my system it was all about experiencing just honest effort in all of the movements, regardless of weight, and just lifting something...hell, anything...

Let's just hope I can get through a training cycle without interruption before my travels in a few weeks.






The WTF? Gym Moment of the Day:

Oh I have a few, but this section is cancelled today in an effort to infuse some positivity into what has been a challenging last 2 weeks.

So, I bring you Auto Show pics!:

[mharrislove]

~checking in.


hand is great but you're now sick?


no bueno - get it right big guy!

Corrective action was taken today, bro!

hope the virus is short lived MHL...if its not one thing its another. Try and stay hydrated if nothing else

Good advice, and I'm a good listener...

Hello MHL, Just checking in. Have a great weekend. Hope the bug didnt bite you too bad today.

Honestly, it knocked me on my ass. But, I finished a major report while I was trapped in the house, so you do what you can...

Excellent work of late brother and, as can only be expected, WTF Moments aplenty. The "trainer" pic shamefully cannot be unseen. Damn you. But, as fate would have it, there is this new fella who, thus far anyway, works the front desk of my dungeon. I am guessing he is pushing a 42" waist and may be a C cup. Apparently this is the image the dungeon feels is appropriate to not only meet/greet existing clients, but potential ones as well. Sigh yet again.

Hope you feel better soon my brother.

That sh!t is ridiculous, FIM!

Anyway, thanks for encouraging words, the sleeping dog is awakening and somewhat pissed off!

Too funny. Tried to give "Space Odyssey" reps, but must spread more reputation . . .

Yeah, that was an O35 reference if there ever was one!

Shake the bug, and rattle some weights. I'm sure you're dying to get back in there with both hands

I'm on it, man! Even though I was in no shape to lift over the past two days, I did some basic cardio each day. So, I didn't stray too far from where I need to go.