HardNHeavy's Post Competition Journal

[hardNheavy2011]

While you're working your VMO, you might also look at "Breg PTO" knee braces. They are the best patella stabilizer on the market and don't cost all that much. GL big man.

I'll check into those. I've been having some relief now after doing some exercises and major stretching.....especially my quads! I didn't know having tight quads could cause this condition!

[hardNheavy2011]

1-22-2013

Close Grip Bench-
295-4
295-4
295-4
295-4
295-4
295-4
295-4
295-4

1-24-2013

Close Grip Bench-
225-8
315-3
315-3
315-3
315-3
315-3
315-3
315-3
315-3
315-3
315-4

Here's a bunch of 315x3 sets in case you have trouble sleeping.

[EB68]

You make 315 look way too easy!

[fittofattofit]

Haha!! It's funny because when I'm watching my vids, it LOOKS easy, but it ISN'T while I'm doing it!

My weights fluctuate due to the program I'm doing at the time. I'm doing programs for both bench and deadlifts right now and they have me switching weights every workout. it's actually kind of cool.

The knees are doing a little better. I had them x-rayed last week from 3 different angles. Everything looked really good except the enormous amount of arthritis under and surrounding my kneecaps. That is the sole cause of my pain, but the good news is that it's fixable. Apparently, I have tracking issues with my patella which is fairly common I was told. I have to strengthen the vastus medialis to help with pulling the kneecap back in the correct groove. Unfortunately, it's been grinding on the tibia for so long that it's given me premature arthritis. But, there is hope!!

Good news about the knee -- at least with the patella it's more a pain issue rather than a structural issue, so you're not damaging your knee joint itself with the lifting. Once you know that it makes a big difference to how prepared you are to tolerate the pain. Working on the VMO is good but a brace like CM suggests will help

1-22-2013

Close Grip Bench-
295-4
295-4
295-4
295-4
295-4
295-4
295-4
295-4

1-24-2013

Close Grip Bench-
225-8
315-3
315-3
315-3
315-3
315-3
315-3
315-3
315-3
315-3
315-4

Here's a bunch of 315x3 sets in case you have trouble sleeping.

Awesome work on the Close grip bench!
You realise that for us mortals repping 315 is what we dream of and you just knocked out over 30 reps and made the last set of 4 still look easy!
Great job on the deads the other day as well

[hardNheavy2011]

Good news about the knee -- at least with the patella it's more a pain issue rather than a structural issue, so you're not damaging your knee joint itself with the lifting. Once you know that it makes a big difference to how prepared you are to tolerate the pain. Working on the VMO is good but a brace like CM suggests will help


Awesome work on the Close grip bench!
You realise that for us mortals repping 315 is what we dream of and you just knocked out over 30 reps and made the last set of 4 still look easy!
Great job on the deads the other day as well

You're right about the pain. It's controllable now and like you said, at least my joint itself is healthy! I'm still doing box squats and leg presses even though I've backed the weight off for a little while. I really want to get the braces and see if they help me. I'm now able to at least get up off the floor without having to use my upper body to hold on to something. haha

The bench is coming back!! Shoulder obviously still hurts, but it's getting better!! Weighed in at 203 this morning so I'll either stay there and do the 220 class or drop 5lbs and go 198.

Today is my deadlift day and 555x2 is on the agenda plus speed work.

[hardNheavy2011]

1-26-2013
Close Grip Bench-
265-6
265-6
265-6
265-6
265-6
265-6

Dumbbell Press-
120's-10
120's-10
120's-10

Sledwork-
distance- 200ft

90lbs- Push, Drag, Pull
135lbs-Push Drag Pull
180lbs- Push Drag Pull

[hardNheavy2011]

1-27-2013

Deadlifts- Week 7

315-5
405-5
495-1
555-2

465-3
465-3
465-3

Good Mornings-
245-5
265-5
225-5

Hyper-extensions-
bwt-15
bwt-15
bwt-15

Reverse Hypers-
240-12
240-12
240-12

[fittofattofit]

Nice job on those 555 deads.....you made them look too easy
265 GMs are beast as well

[hardNheavy2011]

Nice job on those 555 deads.....you made them look too easy
265 GMs are beast as well

I was actually disappointed in that 555x2. It was honestly much harder than it looked. Next week is supposed to be 585x2 and I just don't see it happening. :/

I also tweaked my right knee a little on that set. I might need to take up knitting as my new hobby.

[fittofattofit]

I was actually disappointed in that 555x2. It was honestly much harder than it looked. Next week is supposed to be 585x2 and I just don't see it happening. :/

I also tweaked my right knee a little on that set. I might need to take up knitting as my new hobby.

It didn't look too hard, but then I'm finding 315 hard at the moment. I notice you use a really narrow stance with the deads but I don't know whether that affects the knee or not (I would have thought it's easier on the knee than Sumo for example)

You'll need a lot of wool if you're planning on knitting yourself a sweater

[hardNheavy2011]

It didn't look too hard, but then I'm finding 315 hard at the moment. I notice you use a really narrow stance with the deads but I don't know whether that affects the knee or not (I would have thought it's easier on the knee than Sumo for example)

You'll need a lot of wool if you're planning on knitting yourself a sweater

It's much easier on my knees doing conventional, but I think I am stronger doing sumo. LOL Oh well, whatever it takes to get these knees working again!

[hardNheavy2011]

1-29-2013

Box Squats- 15' box regular barbell
I thought I'd switch out using my SSB for a few weeks.

315x2 10 sets with 60 second rest periods

Leg Press-
630-10
720-10
820-8
720-8
630-8

GHR-
BW-12
BW-12
BW-10


1-30-2013

Close Grip Bench-
300-4
300-4
300-4
300-4
300-4
300-4
300-4
300-7

Pushdowns-
70-12
70-10
70-10

[-=FLEX=-]

Nice deads and CGBP. Mirin' hard.





Now go knit me a beer cozy.


Something with a Red Maple Leaf on it.

[fittofattofit]

Nice job on the box squats with the 315 and the oly bar and the close grip is looking really good. The shoulder must be holding up well!

[hardNheavy2011]

1-31-2013

Back

Pulldowns-
190-12
240-8
260-8
280-8
190-12

1 arm machine rows-
140-10
140-10
140-10
140-10
140-10

reverse pulldowns-
190-8
190-8


2-01-2013

Close Grip Bench-
320-3
320-3
320-3
320-3
320-3
320-3
320-3
320-3
320-3
320-4

[hardNheavy2011]

2-2-2013

Deadlifts-
225-5
315-5
315-5
405-5
495-2
585-fail
495-3

Good Mornings-
155-8
155-8
155-8
155-8

Hyper extensions-
bw-15
bw-15

Speed Deads-
430-3
430-3
430-3

This was a very upsetting session. I was supposed to hit 585x2, but I could barely get it off the ground. I was planning to double this today and then open with it on the 17th. Damn it.



2-3-2013

Close Grip Bench-
270-6
270-6
270-6
270-6
270-6
270-6


Sledwork- 200ft distance
90lbs- Push, Drag, Pull
135lbs- Push, Drag, Pull
180lbs- Push, Drag, Pull

[hardNheavy2011]

2-3-2013

Close Grip Bench-
270-6
270-6
270-6
270-6
270-6
270-6

Sledwork- 200ft distance
90lbs- Push, Drag, Pull
135lbs- Push, Drag, Pull
180lbs- Push, Drag, Pull

[hardNheavy2011]

2-4-2013

Box Squats- 15" box regular barbell
330x2 10 sets with 60 second rest periods

Leg press-
450-15
450-15
450-15
450-15
450-15

Squats-
230-8
230-8

GHR-
BW-10
BW-10
BW-10
BW-10

[hardNheavy2011]

2-5-2013

Close Grip Bench-
290-5
290-5
290-5
290-5
290-5
290-5
290-7

[Getsum]

That's some amazing close grip benching man!

Do you completely deload on your box squats or touch & go? Also, 15"...is that the height of the box?

I've found myself a federation that holds some raw comps regularly in SoCal so I'm going to do one when the timing is right. I can't be on my toes while benching though so I'll need to work on staying flat footed again.

[hardNheavy2011]

That's some amazing close grip benching man!

Do you completely deload on your box squats or touch & go? Also, 15"...is that the height of the box?

I've found myself a federation that holds some raw comps regularly in SoCal so I'm going to do one when the timing is right. I can't be on my toes while benching though so I'll need to work on staying flat footed again.

Thanks man! I've always read that close grip will always help wide grip, but wide grip won't help your close grip so I'm going to keep doing them close grip. lol

15" is the height of the box and that gets me to JUST below parallel. It's funny, but when you squat off of a box as much as I have, you have no problem hitting depth at a comp. And yeah, I totally relax the hips on the box and then explode up. I have a little over a 200lb carry over from box squat to regular. I was using 425x2 for all my box squat sets right before the comp where I squatted 622.

Definitely do that comp...you won't regret it....and you'll be hooked.

[EB68]

You are still killing it, the close grip, and deadlift videos are impressive.

[bustasinclair]

Nice work up in here! Sub'd

[fittofattofit]

2-01-2013

Close Grip Bench-
320-3
320-3
320-3
320-3
320-3
320-3
320-3
320-3
320-3
320-4

Huge pull-downs at 280 for back day
You make those CGBPs look so easy! One of the amazing things about that session is that the actual time under the bar for all ten sets was only 1:38

2-2-2013

Deadlifts-
225-5
315-5
315-5
405-5
495-2
585-fail
495-3


Speed Deads-
430-3
430-3
430-3

This was a very upsetting session. I was supposed to hit 585x2, but I could barely get it off the ground. I was planning to double this today and then open with it on the 17th. Damn it.

I know that it's hard to miss the weight when the comp is closing in but you'd done a huge amount of work before you attempted that double. You pull the 405 more easily than I can pull 225, and then you pulled those 495s. I'm amazed that you then went on to the speed deads at 430
You're still asstrongasfuk!

[hardNheavy2011]

You are still killing it, the close grip, and deadlift videos are impressive.

Thanks Eric!! I Appreciate you keeping up with my journal here.

Nice work up in here! Sub'd

I saw that 585 deadlift you pulled in the ov35 thread. You made that look easy bro... I be hatin'

Huge pull-downs at 280 for back day
You make those CGBPs look so easy! One of the amazing things about that session is that the actual time under the bar for all ten sets was only 1:38


I know that it's hard to miss the weight when the comp is closing in but you'd done a huge amount of work before you attempted that double. You pull the 405 more easily than I can pull 225, and then you pulled those 495s. I'm amazed that you then went on to the speed deads at 430
You're still asstrongasfuk!

You're right, 1:38 seconds of time under tension is all there was. I'm not sure how long it took me to do the actual workout, but it wasn't very long. LOL Amazingly, my shoulder is actually getting better with all this benching. Almost doesn't make any sense at all. LOL

I only did the speed deads because I was pissed off from missing that lift. It's not like I was supposed to do it once, I was supposed to double with it. I guess I need to chill out a little and just let it go. haha You're deads are still awesome! I outweigh you by 30+ pounds...and you know that makes a huge difference! Plus I have those cell-tech days behind me and all.

[fittofattofit]

You're right, 1:38 seconds of time under tension is all there was. I'm not sure how long it took me to do the actual workout, but it wasn't very long. LOL Amazingly, my shoulder is actually getting better with all this benching. Almost doesn't make any sense at all. LOL

I only did the speed deads because I was pissed off from missing that lift. It's not like I was supposed to do it once, I was supposed to double with it. I guess I need to chill out a little and just let it go. haha You're deads are still awesome! I outweigh you by 30+ pounds...and you know that makes a huge difference! Plus I have those cell-tech days behind me and all.

When I see your huge benching numbers, despite your shoulder injury it makes me feel that, even with RC issues I should be able to work harder and better at my benching .... sort of inspiring and depressing at the same time!

You can deadlift triple your bodyweight. My heaviest ever lift (once) was about 2.5 x BW and would be closer to 2 x now. Once again a mix of inspiring and depressing

[hardNheavy2011]

When I see your huge benching numbers, despite your shoulder injury it makes me feel that, even with RC issues I should be able to work harder and better at my benching .... sort of inspiring and depressing at the same time!

You can deadlift triple your bodyweight. My heaviest ever lift (once) was about 2.5 x BW and would be closer to 2 x now. Once again a mix of inspiring and depressing

I am shocked too that my bench is increasing even with my shoulder problem. I THINK the reason is that benching more basically gives you more practice at doing the lift and you know what they say about practice. I truly believe that I'll be back over 400 in a few months, if I'm not already there now. I think though, that your injury was quite substantial compared to mine and I think you need to take it a little slower than I am. I'm not the smartest guy out there....most of the time I just say **** it, and work through it. Of course, that's what got me in this situation. haha

Well, I'm not going to sit here and say I have a ****ty deadlift. LOL It could be better and it WILL be better!!

[hardNheavy2011]

2-8-2013

Close Grip Bench-
305-4
305-4
305-4
305-4
305-4
305-4
305-4
305-6

Sledwork-
200ft

180lbs- Push, Push
135lbs- Push, Push
90lbs- Push, Push

[hardNheavy2011]

2-9-2013

Deadlifts-

Deficit Deads-
230-5
320-5
410-5
450-2

Speed Deficits-
370-3
370-3
370-3
370-3
370-3
370-3

Good Mornings-
155-5
205-5
225-5
155-8
155-8

Video coming shortly

[cmg1976]

Looking forward to your video- I'm not sure what deficit deads or speed deficits are.