I have been lifting for a while and have honestly never read bb.com. Decided to start keeping a detailed log on here so I am just going to jump right into it:
10 weeks till Arnold
Monday-12-26-11- DE Lower
BB Rolled lower leg
Hip Floss
Lots of little movements
Front Squats- All were very fast-
225x4x2
275x4x2
315x4x2 in 12:52
Sumo Pulls- 225x8x1 Just wanted to move fast
RDLs-
225x6
315x6
405x3
500x1...
Turned up the slowest, saddest music I had in my cd player, chalked up my hands, found a deep dark place to go in my head and then...
550x11<~~~~ wasnt a true rep max. Had more in the tank but 10 was my goal and this was brutal as ****.
Snatch Grip Shrugs/Upper back BB exercise I made up
315x2x20/315x2x20
Lifting in vibrams is really hard on my feet... and life.
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12-26-2011, 11:33 AM #1
Hedlesky's How to Get Fat and Strong Log
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12-26-2011, 03:02 PM #2
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12-27-2011, 08:39 AM #3
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12-27-2011, 08:40 AM #4
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12-29-2011, 09:04 AM #5
Thursday-12-29-11- ME Lower
TONS of hip flossing
Messed around with some tack and stretch stuff
Kneeling jumpsx2x3
Kneeling broad jumps- 3 narrow- longest was 44inches, 3 wide-longest was 41inches
14inch Cambered Bar, soft foam, low box+140lbs of chain-
135x5
225x5
315x3
405x3
500x3
550x3<~~~ back started rounding a little so I shut it down here. Pretty happy with this. At least 650+ at the lockout.
45 degree GHRs- +Green Band around my neck x3x20
14in cambered bar front squat walk outs- 135 on the bar
+50lbs x3
+100lbs x3
+150lbs x3
Plate Pinches- 3/3/6- 2x25lb plates for 5 sets
Feeling ok. Now that the intial soreness from training heavy again is gone, I'll start kicking up the intensity and volume in my workouts.
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12-31-2011, 07:53 AM #6
Saturday-12-31-11- RE Stuff
Gua Sha'd some trouble spots behind my knees. It looked like/felt like I tore ever 'CL' I had in there. The improvement in tibial ext. rotation was instant and drastic though. I am going to keep hammering this.
Hip Ext. Rot. Stretch
Upper Body Sled Dragging- Prowler + 90lbs- 100 foot trips + 50lb weight vest for 20mins straight... this sucked.
Tri Push Downs- Monster Mini- Neutralx50, Pronatedx50
Jump Ropex100 in 40s... this should be faster.
Tri. Tack&Stretch
Definite weaknesses to work on:
-Tibial ext. Rotation- This can be fixed pretty easy.
-My femur sits a little out of the capsule on my right hip. This causes my leg to be slightly int. rotated all the time and causes some valgus when I squat heavy. I need to work on resetting this.
Backloading tonight with Bourbon... and by tonight, I mean 11 o'clock in the morning.
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01-02-2012, 09:34 AM #7
10 Weeks out.
Monday-1-2-12- DE Lower
Rolled Everything
Lax balled low hammies/heel chord and lower leg
Hip Floss
Squat Opener
Power Cleans- Worked up to an easy 285 for 2 (wanted a third one but form went to **** for no reason so I dropped it)
Squats- Low Box-Soft Foam- Loose Inzer Hard Core w/straps down, no belt-
Strong Band+355x6x2
+a set of Light Bandsx6x2
Pulls- Quaded M.Mini's
315x3x1- sumo and double overhand
315x3x1- conventional
+2 chains (80lbs) x 1 sumo, x2x1 conventional
+3 chains (120lbs) x1 sumo, x2x1 conventional
Sumo RDLs-225+Quaded M. Minis- x3x10
Spread Eagle sit ups-25lbs x 15<~~~ starting cramping... this always happens with any kind of sit up.
Jump Ropex200 in 1:21.
Awesome session. Everything was ridiculously fast. More tomorrow.
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01-03-2012, 09:23 AM #8
Tuesday- 1-3-12- ME Upper/Absolutely destroying PR's
Lax Balled upper back/int./ext rotators
Mini band pull aparts/dislocations
25lb med ball slams-30 total
Benched the bar and 135 with a bunch of different grips
Tricep smash/opener
Rev. Band Bench-Strong bands- Medium Grip- bands took 110 off the chest and very little off the top
225x5
315x5
405x3
455x5
475x3<~~~ this was my old 1rm, havent done these in a while though.
Close Grip Incline bench-
135x6
225x6
275x6
300x6<~~~ 3 rep PR and very easy
Competition Grip- Flat Bench- 225x25<~~ not a PR at all.
Face Pulls/Pull Aparts
Averagex5x10/M.Minix5x10 w/ 10s rest between sets
Pull Aparts- Minix50
Band Curls- Light Band x a lot
I feel awesome.
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01-04-2012, 07:45 AM #9
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01-04-2012, 11:24 AM #10
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01-07-2012, 07:23 AM #11
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01-07-2012, 07:24 AM #12
Saturday-1-7-12- DE Upper
Lax Balled back, hips, lats, scaps
High and low rib moblizations... almost made me throw up it hurt so bad.
Humerol Resets-60lbs and a light band
Bench Mob- Mini+Strong band
Slams-25lb med ballx12 total
Plyo Push Ups-2x10
Plate Halos-2x10
Bench-Doubled Mini+2 sets of chain
185x10x3
DB Incline bench-70'sx50<~~~ I use 50 reps as a baseline so, this is my new on for incline. Big improvement from when I started doing these. I could only get the 45s for 30 something reps... on a flat bench.
Bent Barbell Rows-Barx50, 135x10, 225x10, 315x5, 350x10<~~~ 15lb PR
V-Grip Lat Pulls/Tricep Push Downs-
2 Average Bandsx3x20/Average band, Pronated gripx3x20
Rev. Grip BB Curls-2x25<~~~ have had some achs in my shoulder/elbow on my right arm so just wanted to get a sick pump, brah.
Done. More tomorrow or monday.
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01-09-2012, 05:36 PM #13
Monday-1-9-12- DE Lower-
Did my warm-ups and plyos at Live Long Fitness in Ocean City... place is awesome.
Tons of hip stuff
Lots of leg swings
Seated Box Jumps-17inch to 30inches
BWx3
+40lbsx3
+70lbsx3
+100lbsx3
Power Cleans-
135x10
185x5
225x1
275x1
300x1
315x1
345x0<~~~~ pulled the bar almost over my head but my form sucks so I dropped it. This would be a 5lb all time pr for me. Maybe next time.
Drove to the Puzzle Box (my garage)
Squats- Very Low Box+ Strong bands
385x3x2
405x3x2
Added Light Bands
405x6x2
Deadlifts- Thick Bar+Quaded Minis+ Quaded Monster Minis= about 550lbs of band tension at the top
135x3x1
225x3x1
315x3x1
Done. Fried. **** load of PRs with a **** load of band tension. Having a hard victory cry then slipping into a coma....
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01-10-2012, 07:40 AM #14
Tuesday-1-10-12- ME Upper
Mob/Lax Balled a lot of stuff
Lots of slams and explosive pulls
Close Grip Fat Bar Bench+90lbs of band tension-
165x5
205x3
255x3
275x3
305x3<~~~ goal for the day
325x1<~~~ smoked it. Just wanted to do a heavier single.
Palanuik Press- Fat Bar+90lbs in band tension-
75x12, 125x12, 165x6, 185x6
Band Push Downs-Strong Bandx40
Standing Rows/Rev Grip BB Curls-
2 greensx2x25/75x2x10
Feel Like Hell. Slept for about an hour last night. More later...
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01-10-2012, 04:19 PM #15
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01-10-2012, 05:27 PM #16
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Posts: 911
- Rep Power: 4370
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01-11-2012, 05:36 AM #17
Changed formats as in, I went to read it one day and it wasn't there anymore! haha.
It wasn't by choice that I didn't get any sleep. I had a ton of caffiene later in the day than I am used to, had to train MUCH later, I also take caffeine post work out, and I am pretty sure I ate something that greatly extended the half life of the caffeine. I know some medications do that (but I don't take any medications) but, I had a huge meal after I trained as well. I never get the jittery feeling from too much coffee but then all of a sudden, I had it for about 14 straight hours. Weird.
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01-11-2012, 05:45 AM #18
It's fun reading about all those exercises you do, half of them got names i don't even recognize (probably a Dutch thing ;D). Do you ever do regular powerlift workouts and exercises? Like full squat, conventional style deadlifts from the ground up and the regular bench presses?
A friend of mine is Alex Moonen (Strongman Champions League 2011), since he trains more like a powerlifter, his strongman exercises increased a lot.
Good luck for you in 2012!
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01-11-2012, 07:43 AM #19
Thanks for the well wishes and same to you in the upcoming year.
I absolutely do not do the regular powerlifts in training. Training the competition squat, bench, and deadlift doesn't do anything for me. I don't even test openers in training. There is no need too if everything else is getting stronger, especially the exercises I am weakest at.
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01-11-2012, 07:46 AM #20
Wednesday-1-11-12- Extra
Hip Ext. Rot PNF
Tri Opener PNF
Wobble Bench/Plate Front Raises-
100lbsx2x25/45lbsx2x25
Wobble Bench/BTB Lateral Raises-
100x2x25/minix2x20
Tri Push Downs- M. Mini x 100
So, I have noticed a problem with Carb Backloading... I'm losing too much weight too fast. I am also feeling awesome during my workouts and smashing PR's but I have no desire to weigh under 275lbs ever again. To counter this, I am going to start adding in refeeds twice a week. Wednesdays and Saturdays are going to be higher carb days (clean sources) after I get done my morning workouts. Hopefully this won't effect training on thursdays and sundays (which I am almost positive it won't, other than increased work capacity because my glycogen will be completely topped off). I'm going to give it a go today and see how I feel.
Video of the workout today should be up in a little bit.
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01-12-2012, 09:06 AM #21
Thursday-1-12-11- ME Lower
Rolled IT/Quads/Int Rotators
Hip Floss
Ham Floww
Tons of leg swings
Low Box Squats-
135x10
225x5
315x5
405x3
Suit Straps down
495x3
belt
585x3<~~~ old 1rm at this height, easy. Wanted 600+ but I'll just do something nuts next time for a single.
Rack Pulls- +140lbs of chain- 4 hole (1-2inch below knee)
135x6
225x6
315x6
405x6
495x6
605x6<~~~~ 20lb PR +1 rep (last max was 585 for 5, dropped 6)
Snatch Grip Shrugs-225+140lbs of chainx3x25
Suitcase DLs- Average Short Bandx6, Strong band x2x6
The PR's-a-flowin'.
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01-12-2012, 02:38 PM #22
1-12-12- Unexpected Prowler Challenge
Was called out after I got done training a group of kids today. They facility is having a Winter Challenge and one of the event is a 230lb prowler push for 3 minutes. Longest distance wins. The previous record was set today at 430 feet. I shattered that with 500. This was not fun after squatting and pulling a few hours earlier.
Might be going to bed early tonight.
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01-13-2012, 09:09 AM #23
Friday-1-13-12-DE Upper-
Mob's n stuff
Bench-185+doubled minis+140lbs of chain
9x3
Very Close Grip 2 board-135x15, 225x28
Throat Press (Close grip, bring the bar down, roll it back into my neck, elbows stay dug in but flare up, like holding a front squat, then press to completion)-
45x6
95x6
135x6
155x6
185x6<~~~ 10lb PR
205x6<~~~ what the hell?
Pull-ups- Strongx15, Avgx10, BWx3x6, Strongx10 close/10 wide
Face Pulls-Avgx3x20
Band Hammer Curls/Pull Aparts
Light x5x10/M.Mini x5x10<~~~ no rest between
Finished everything in under an hour.
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01-16-2012, 03:00 PM #24
Monday-1-16-12- Trying to see what I'm made of...
Did not sleep again. I'm not exageratting when I say I did not sleep for 1 minute last night. I'm going to make an appointment with a cardiologist and figure out what the hell is going on with me. The feeling of someone smashing me in the chest with a sledgehammer everytime I doze off is getting a little old.
Had to drive around a lot today. Didn't eat (I never do when I don't sleep well). Progressivelt had a harder and harder time putting thoughts together which sucked because I had a couple clients and a TV interveiw today... I honestly don't rememebr one word I said to anyone. Training was the last thing on my mind but got this stuff done anyway:
A.M.- DE Lower- Strength Speed
Squats- High box because it's awesome. (slightly above parallel). Suit Bottoms and belt. My single ply squat suit is five years old and fits like a pair of sweatpants now.
425+Strong Bands (220lbs)-x2x2
+light bands (140lbs)-x2x2
475x1
515x1
565x1<~~~~ smoke show. 825 at lockout. Wanted 600 bar weight but the cross feeling of ****ting my pants and/or just ****ing dying under the bar outweighed my desire to squat more today... this is a first.
DL's- Sumo-405x10x1
Stopped.
Later on...
I don't know why I thought this was a good idea...
Tabata Intervals... with 315lb deadlifts. 58 total reps in 4 minutes. 100% full body cramp death x forever.
Benching tomorrow if I actually sleep tonight... it's only a matter of time before I start going on vision quests. I would poast some of the thoughts my mind has wondered too today but I would get kicked off the internet and the FBI would start looking for me.
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01-17-2012, 08:49 PM #25
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Posts: 911
- Rep Power: 4370
I've been following your log (old one at least) for a while now, and even though I noticed you always do variations of the PL's, I never realized that as you prep for a meet, you don't even test openers. That's amazing. I do wonder if I should stop doing the flat barbell bench press for a while. It seems like it hasn't gone anywhere in forever, but my other upper body lifts have. I can't imagine my results would be any worse.
Isn't this true of at least half the people on the net? Obviously I'm not one of them, but you know what I'm saying.I'm striving to do the best I can with what I have.
Find & follow me on Instagram @fortyfiedfitness
FORTYfied Fitness & Strength channel on YouTube channel here:
https://www.youtube.com/channel/UCbtBxvY6i-lcfVU9heTKMrA
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01-18-2012, 05:32 AM #26
Haha, sure you're not one of them.
I have found with me, and the handful of people I train/train with, testing openers comes with two possible outcomes:
1. You smash them in training. You get to the meet and the weights feel heavy in warm-ups. You freak out. Confidence is shot for the day and you have a sub par meet regardless of how well prepared you are.
2. Your openers feel heavy in training or, even worse, you can't lift them. This seems to be the more common problem with well-planned training because, if set up correctly, you are peaking for a meet, not the week or two before. So, anytime except competition time, you will not be at your strongest. This is even worse than what I mentioned above because now you have an entire week or two to freak out. This can be exhausting for super competetive people (which, hopefully, most powerlifters are).
I don't know. Different methods work for different people. I am going to keep going with this and just try to up my total 20-50lbs from meet to meet by just working on exercises I am bad at.
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01-18-2012, 05:35 AM #27
Tuesday-1-17-12- ME Upper
Did my main lift at Live Long Fitness because I actually wanted a lift off today.
Warm-up x some stuff
Bench- Comp Grip
up to 315x3
2 bd manpon-
365x1
405x1
435x1
455x1<~~~ PR and stopped. Maybe had some more, I'm deloading next week and am planning on absolutely killing myself for the next month.
Back to the Puzzle Box...
Slingshot bench- Medium Grip- 315x15 or 16. I lost count.
JMs-Close Grip- 135x4x10
Still feel off from lack of sleep. More later.
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01-18-2012, 02:41 PM #28
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01-19-2012, 05:12 AM #29
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01-19-2012, 08:27 AM #30
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