HardNHeavy's Post Competition Journal

[hardNheavy2011]

You're not missing anything by not rowing, at least going by your vids and avi ... your rear delts, traps and midback are super-developed


I like this ^^^^^^ .... deloads on deads but does 330 x 8 RDLs


When I see you deadlift over 600lbs it's hard to imagine that there was a time when you didn't deadlift

My back and rear delts got hammered with years and years of cable rows and behind the neck presses. lol I also did tons of dumbbell rows and pulldowns etc. I just never liked bent over barbell rows so I never did them. lol I still prioritized my back work though because as you know, the back really makes a physique stand out. Or at least I think it does!

Yeah, I didn't deadlift until a few years ago and I didn't really get serious about it until last March. I have a video of me pulling 510x1 for an over35 comp I did last year around March and I feel good that I've put almost 100lbs on my lift without increasing body weight. It hasn't been easy, but it's the one lift that I never thought I could be good at. I always made excuses that my arms were too short or that I just wasn't built to deadlift. I know now that I was full of ****. I AM built to deadlift! I just didn't want to do the work.

This is so true- you back muscles pop all over the place! I had no idea you did that without rows. Do you at least do pullups? Or does the sled really get all the credit? Cuz if so I'm getting one for my bedroom!!!
And I'm glad you didn't stick with straight bodybuilding- that would have been a waste of some awesome DL'ing potential.

No, I did rows, just not bent over barbell rows specifically. However, the sled does hit my back and lats really well when I use the rope attachment. It's like doing a standing cable row. I'll usually do sets of 60 reps or as many as I can get in over a distance of 200ft. I do that a few times per week. A lot of back work is supposed to help stabilize the upper body while doing the bench press and with a torn RC, I need as much stability as I can get. But yeah, you should get a row machine for your bedroom if for nothing else, one hell of a cardio workout!

[NorwichGrad]

Hey Brad!

Awesome DL! When's your next meet?

[hardNheavy2011]

Hey Brad!

Awesome DL! When's your next meet?

Thanks Joel!! I am not sure when I'll compete again. It might be when I'm able to lift in the 181lb class and that could take awhile. I'm thinking by October I should be down at that weight. I'm not sure at this point if it's even possible without losing a lot of strength and size. haha

[hardNheavy2011]

5-1-2013

Overhead Press-
170-5
170-5
170-5
170-5
170-5
170-5
170-5

Close Grip Bench-
230-10
260-4
260-4
260-4
260-4
260-4
260-4
260-4
260-4

[hardNheavy2011]

5-2-2013

Box Squats 12" box SSB
245-5
345-5
365-5
335-5
335-8

RDL-
230-10
320-8
410-8
430-8

Leg Press-
450-15
540-15
630-15

Some history from 9 years ago. LOL I was looking through an old training manual and went to 5-2-2004 to see what I did. I wanted to go back exactly 10 years but I couldn't find that journal. Here was that workout.
Bench Press-
320-10
320-10
320-10
320-10
320-10
320-10
320-10
320-10

That's it. LOL That is how simply I used to train.
My weight was about 210lbs
I was always a very strong bench presser up until the last year.

Today's video

[fittofattofit]

Great session Brad ... those box squats look so easy for you. I find them so heavy pushing up off the box but it's no problem for you. Same with your 430 x 8 RDLs. It must be something to do with your glutes of steel

And damn at your benching ... 8 x 10 x 320 ... I couldn't do that with 120 ... srsly
Good luck with competing at 181 ... that's about a 10% drop in bodyfat --- you would be competition shredded

[EB68]

Nice work. Those RDL's are crazy strong and your volume on everything is great.

[hardNheavy2011]

5-4-2013

Overhead Press-
180-4
180-4
180-4
180-4
180-4
180-4
180-4
180-4

Close Grip Bench-
270-3
270-3
270-3
270-3
270-3
270-3
270-3
270-3
270-3
270-3

[hardNheavy2011]

5-5-2013

Pulldowns-
190-15
200-15
200-15
200-15

Reverse Pulldowns-
200-15
150-15
150-15
150-15

Machine Rows-
140-15
140-15
140-15
140-15

[cmg1976]

I thought box squats looked easy until I tried them, but it's just because I watched your videos and you make them look so elegant and simple I just started cgbp too and I really like it- a triceps exercise that doesn't piss off my elbow, yay!
How do reverse pulldowns hit the lats compared to regular? May have to give those a spin

[hardNheavy2011]

I thought box squats looked easy until I tried them, but it's just because I watched your videos and you make them look so elegant and simple I just started cgbp too and I really like it- a triceps exercise that doesn't piss off my elbow, yay!
How do reverse pulldowns hit the lats compared to regular? May have to give those a spin

Yeah, box squats are DIFFICULT!! However, they are much easier on my knees and even though they are feeling much better, I figure why beat them up when I don't have to. They are the one exercise that I know have brought up my squats. It wasn't me making those box squats look graceful.....haha...it was the Rush soundtrack!! But thank you!! I have them down pretty good so that they look fluid I guess.

CGBP doesn't piss off your elbows? Really? That's great!! Mine get a little bitchy doing them, but it's all I can do at the moment.

[hardNheavy2011]

5-6-2013
Deadlifts Cycle 3 Week 1 of 5/3/1
320-6
370-5
420-5
480-10

Good Mornings-
155-10
205-5
225-5

RDL-
320-10
320-10
320-10

Short and simple

My wife says my ass is huge I think she's right lol

[fittofattofit]

Deadlifting 480 x 10, GMs 225 and RDLs 320 x 10 will give you a big arse it's not a bad problem to have

I'm always so impressed with your form on the heavy deads .... you started to unfold slightly on the last two reps of 480 but still looked better than any of my reps ate 315. Seriously mirin' that home gym set up as well

[cmg1976]

My wife says my ass is huge I think she's right lol

So Brad's got junk in the trunk? Lol!

Yeah, box squats are DIFFICULT!! However, they are much easier on my knees and even though they are feeling much better, I figure why beat them up when I don't have to. They are the one exercise that I know have brought up my squats. It wasn't me making those box squats look graceful.....haha...it was the Rush soundtrack!! But thank you!! I have them down pretty good so that they look fluid I guess.

CGBP doesn't piss off your elbows? Really? That's great!! Mine get a little bitchy doing them, but it's all I can do at the moment.

I'm so glad to hear you say they are difficult- nobody else did, so I thought it was just me. They are definitely on my list of things to come back to. Elbows are high maintenance divas, I'm finding I'm going to try Andrew's suggestion of a hammer grip next time. But I'm getting this little bump on my arm where triceps are supposed to live so I guess that's motivation to keep playing with it!

Rush is awesome.

[hardNheavy2011]

5-9-2013

Box Squats- 12" Box SSB
155-10
245-7
245-5
335x2 for 10 sets with 60 seconds rest between sets

Leg Press-
450-15
540-15
630-15
720-10

RDL's-
320-8
420-8
440-6
460-6

Reverse Hypers-
90-15
140-12
140-12

[fittofattofit]

Dat ass








Dat lifting as well .... you make it look so damn easy ... RDLs @ 460 x 6

[Lou1se]

Impressive RDL work, you keep it smooth and mechanical.

I guess when you're holding that kind of weight you can't really move any other way

So does this mean you have a squat booty or a deadlift booty or wot?

[Whiskeyjack]

5-9-2013

Very impressive - the more so because of how little the legs are being recruited; it's almost all back drive like RDLs. BZ.

[KyleKeough]

If you make it to 181, you're going to be a monster at that weight class.

[hardNheavy2011]

5-10-2013

Close Grip Bench-
230-10
245-6
245-6
245-6
245-6
245-6
245-6

Overhead Press-
140-6
140-6
140-6
140-6
140-6
140-6

Side Laterals-
10-20
10-20

[hardNheavy2011]

5-12-2013

Close Grip Bench-
140-10
140-10
230-10
260-5
260-5
260-5
260-5
260-5
260-5
260-5

Overhead Press-
150-5
150-5
150-5
150-5
150-5
150-5
150-5

[hardNheavy2011]

5-13-2013

Deadlifts-
230-8
320-5
390-5
450-3
505-8

That 505x8 set was one of the hardest I've ever done. My buddy Big John said that rep number 8 was one of the worst lifts he's ever seen. LOL I agreed, but it wasn't enough to make me quit right in the middle of a ****ty rep. It was also the first time I've ever hitched a deadlift. LOL!

Good Mornings-
205-8
230-5
255-5

RDL-
350-8
350-8
350-8

Reverse Hypers-
140-12
140-12
140-12

[cmg1976]

That's the first time I've seen you look like you are working for your reps, lol. I always look like that Good job! Nice shoes btw. I couldn't really see the hitch but maybe my connection is wonky because it was skipping a little.

[fittofattofit]

5-13-2013

Deadlifts-
230-8
320-5
390-5
450-3
505-8

That 505x8 set was one of the hardest I've ever done. My buddy Big John said that rep number 8 was one of the worst lifts he's ever seen. LOL I agreed, but it wasn't enough to make me quit right in the middle of a ****ty rep. It was also the first time I've ever hitched a deadlift. LOL!

Good Mornings-
205-8
230-5
255-5

RDL-
350-8
350-8
350-8

Reverse Hypers-
140-12
140-12
140-12

I assume that 505 x 8 was a PR!
Damn you again ... I'd struggle to get 308 x 8 and that was a pretty tame hitch compared to what I do. Your friend is a tough judge ... as far as lifts go that was pretty sweet off the ground, went easily past the knees and looked good except for that hitch to complete the lockout

The close grip benching and OHPs are looking really good as well Brad

[hardNheavy2011]

That's the first time I've seen you look like you are working for your reps, lol. I always look like that Good job! Nice shoes btw. I couldn't really see the hitch but maybe my connection is wonky because it was skipping a little.

I was definitely going all out on this set. It was PR too and that's what made me keep going. Gotta love the Chuck Taylor's The hitch isn't as bad as I thought. It may or may not have passed in a comp. Local judging probably, National, haha no!

I assume that 505 x 8 was a PR!
Damn you again ... I'd struggle to get 308 x 8 and that was a pretty tame hitch compared to what I do. Your friend is a tough judge ... as far as lifts go that was pretty sweet off the ground, went easily past the knees and looked good except for that hitch to complete the lockout

The close grip benching and OHPs are looking really good as well Brad

Yeah, 505x8 was a PR. My best other set is 515x6, but I think this was actually better due to more reps. I've been lifting with that guy for almost 15 years and he's knows when something doesn't look right. haha He was sitting to the side of me and had a much better angle to judge from. He said that one was all back. The most important thing is that I'm losing weight and getting PRs now and then. I've been on 2500 calories per day for around a month now and I've dropped about 8lbs so far. I'm actually moving my calories back up to 2800 to keep me from losing too fast.

I remember when I used to train on 4000+ calories per day. It was good, don't get me wrong, but I pulled that PR yesterday on less than 900 calories. I didn't eat the rest of my calories until after 9pm.

[hardNheavy2011]

5-15-2013

Close Grip Bench-
280-4
280-4
280-4
280-4
280-4
280-4
280-4
280-4

Overhead Press-
160-4
160-4
160-4
160-4

[fittofattofit]

Yeah, 505x8 was a PR. My best other set is 515x6, but I think this was actually better due to more reps. I've been lifting with that guy for almost 15 years and he's knows when something doesn't look right. haha He was sitting to the side of me and had a much better angle to judge from. He said that one was all back. The most important thing is that I'm losing weight and getting PRs now and then. I've been on 2500 calories per day for around a month now and I've dropped about 8lbs so far. I'm actually moving my calories back up to 2800 to keep me from losing too fast.

I remember when I used to train on 4000+ calories per day. It was good, don't get me wrong, but I pulled that PR yesterday on less than 900 calories. I didn't eat the rest of my calories until after 9pm.

Great work on the PR ... and awesome cutting to lose weight at the same time. Losing 2lbs a week tells me that you're under maintenance by about 1000 cals per day, so increasing the cals to 2800-3000 sounds like a good move to preserve your mass. You must be noticing some big changes in the mirror now ... in for pics of dem abs and dat vascularity
What is your weight at the moment?

5-15-2013

Close Grip Bench-
280-4
280-4
280-4
280-4
280-4
280-4
280-4
280-4

Overhead Press-
160-4
160-4
160-4
160-4

No sign of plateauing on the CGBPs or OHPs yet!

[hardNheavy2011]

Great work on the PR ... and awesome cutting to lose weight at the same time. Losing 2lbs a week tells me that you're under maintenance by about 1000 cals per day, so increasing the cals to 2800-3000 sounds like a good move to preserve your mass. You must be noticing some big changes in the mirror now ... in for pics of dem abs and dat vascularity
What is your weight at the moment?


No sign of plateauing on the CGBPs or OHPs yet!

Yeah, I'm going back up a little in calories to slow things down. I'm weighing 195 at the moment, but I started at 205. I let myself get a little heavy over the winter.
I'm definitely looking better. My wife just bought me a nice camera so I might take some pics next week when it gets here.

[hardNheavy2011]

5-16-2013

Box squats- 15" box SSB
245-5
335-3

385x2 for 10 sets, 60 seconds rest between sets

RDL-
320-8
410-6
430-8
470-5

Leg Press-
450-15
540-12
540-12
540-15

Reverse Hypers-
140-15
140-15
140-15
140-15

[fittofattofit]

5-16-2013

Box squats- 15" box SSB

385x2 for 10 sets, 60 seconds rest between sets

Ha ... you're only repping 140lbs more than me ... I'm catching up

RDL-
320-8
410-6
430-8
470-5

Ok maybe I've got a bit more chasing to do on the RDLs