HardNHeavy's Post Competition Journal

[hardNheavy2011]

Damn................I'm so jealous of you in that vid. 405 x 12 = awesome, and you kept your form looking perfect throughout (at least to my eyes)
I can't believe that you managed to do the heavy GMs and the hypers after all the edadlifting
Huge lifts on the CGBP and the box squats as well

Superstrong

Man, I really thought I could hammer out at least 15 if not 20, but I'll be damned if I didn't just run out of gas. Next time I'm going to take a little more time between reps since we have a 2 minutes time limit.

I actually wasn't that tired after the 405x15. It didn't really affect the rest of my workout at all. I went up another 10lbs on Sumo deads and was pretty happy with that. I'm going to go back to band pulls for another 3 week wave and then I might go back to Sumo again. I'm struggling to find Max Effort leg/dead exercises that I really don't need a spotter for. :/

I'm impressed with the strength to lift that bar, but I'm more impressed with the heart it takes to hammer through those 12 reps. Just amazing.

Thanks bro! I thought I was going to kick some serious ass and then I hit the wall. I'll probably hit another set like that next week and shoot for 15 reps with much more rest in between sets.

[hardNheavy2011]

Since this is my journal, I wanted to share some pics of a tricep machine I built over the weekend. It's going to be a great addition to my tricep work I think.

[hardNheavy2011]

I also wanted to brag about one of my dogs that I show. We finished his Grand Championship over the weekend which puts him in a very special class among show dogs.
Yes, I show dogs. Yes, I dress up and run around the ring. I do what I have to do since my wife and I breed dogs and show quite often.

This is my boy Clyde.

[fittofattofit]

Since this is my journal, I wanted to share some pics of a tricep machine I built over the weekend. It's going to be a great addition to my tricep work I think.

Did you cut and weld that yourself? It looks like you gave it a powder coat as well, Awesome job and you must have a great home workshop
Did you build your safety bar as well?

I also wanted to brag about one of my dogs that I show. We finished his Grand Championship over the weekend which puts him in a very special class among show dogs.
Yes, I show dogs. Yes, I dress up and run around the ring. I do what I have to do since my wife and I breed dogs and show quite often.

This is my boy Clyde.

Beautiful dog - what is the breed?
It's great to see something about the hobbies and interests that others here have --- it proves that we're not just meatheads

[hardNheavy2011]

Did you cut and weld that yourself? It looks like you gave it a powder coat as well, Awesome job and you must have a great home workshop
Did you build your safety bar as well?


Beautiful dog - what is the breed?
It's great to see something about the hobbies and interests that others here have --- it proves that we're not just meatheads

I designed and built the whole machine. I've been building my own equipment for about 10 years now. I also made my Safety Squat bar. I'm a certified welder and I'm also certified in Auto Body Paint and Body work. Those skills have come in handy while building equipment and restoring cars. The tricep machine is industrial tractor paint that is pretty resistive to chipping. I have done some powder-coating, but I don't have a big enough oven to fit equipment in. :/

Clyde is a Nova Scotia Duck Tolling Retriever. They are fairly rare in the US and are a Canadian bred dog. My wife and I have been showing and breeding them since 2006.
Here is our dog website.

http://docharatollers.wix.com/home#!

I still want to know how you managed to get your back so freaky looking!! It's crazy looking! What kind of exercises have you been doing?

[fittofattofit]

I designed and built the whole machine. I've been building my own equipment for about 10 years now. I also made my Safety Squat bar. I'm a certified welder and I'm also certified in Auto Body Paint and Body work. Those skills have come in handy while building equipment and restoring cars. The tricep machine is industrial tractor paint that is pretty resistive to chipping. I have done some powder-coating, but I don't have a big enough oven to fit equipment in. :/

That is so cool - making your own heavy-duty gym equipment
Ive seen homebuilt stuff before but nothing that has the quality look of your creations!

Clyde is a Nova Scotia Duck Tolling Retriever. They are fairly rare in the US and are a Canadian bred dog. My wife and I have been showing and breeding them since 2006.
Here is our dog website.

http://docharatollers.wix.com/home#!

I'd never heard of them before, but a beautiful looking breed!
Great web-site as well

I still want to know how you managed to get your back so freaky looking!! It's crazy looking! What kind of exercises have you been doing?

Thanks! Really only lots of cable rows, especially seated cable rows going heavy (up to 285) but keeping the form pretty slow and strict and making sure that I retract the scapulae and squeeze them at the peak of the pull. I think my back really started getting thicker when I had to stop benching because of my shoulder and biceps recons. The bummer is that my back and legs are strong, but it just doesn't translate to my deadlifting --- I must have significant technical issues to deal with before I can even get a 400 pull .............feelsweakman.jpg

[hardNheavy2011]

Kinda got behind on my log :/

8-28-2012
Sledwork-

Sled was dragging VERY hard due to it just raining so my weights went way down even though it felt heavy as hell! LOL

200ft length of pulls

Push- 90lbs
Pull- 90lbs
Drag- 90lbs
Rope Rows- 90lbs 91 reps

Push- 90lbs
Drag- 90lbs
Pull- 90lbs
Ropes- 90lbs 90 reps

42 minutes

[hardNheavy2011]

8-30-2012

Dynamic Effort Bench

Close grip-
205x3 for 8 sets total 60 seconds rest between sets

Close Grip +50lbs of chain
260x3
280x3
280x2
260x5
240x6

Military Press to the Front-
160x8
140x8
140x8
140x8

Pushdowns-
100x10
100x10
100x10

Pulldowns-
180x10
200x10
220x10
240x10
240x10

[hardNheavy2011]

8-31-2012

Dynamic Effort Squat

Close Stance Box Squats- 12" box
315x2 10 sets total 60 seconds rest between sets

Leg Press-
450x15
450x15
450x15
450x15
450x15

GHR-
bwtx8
bwtx8
bwtx8
bwtx8

RDL's-
230x8
230x8
230x8
230x8
230x8

[hardNheavy2011]

9-02-2012

Max Effort Bench

Close Grip Floor Press-
230x8
275x1
315x1
335x1
355x1

Regular Bench-
295x5
295x5
295x5
295x5

Tricep Machine-
180x15
200x15
200x15
200x15
200x15

Side Laterals-
10x20
10x20
10x20
10x20
10x20

Machine Rows- one arm-
160x10
160x10
160x10
160x10
160x10

Shoulder still jacked. :/ Might be looking at surgery over the winter.

[hardNheavy2011]

9-04-2012

Max Effort DL

Deficit deadlifts off 3" box-
320x3
410x1
460x1
500x1
510x1
460x1
460x1

Goodmornings-
205x5
220x5
220x5
220x5
205x5

Hyper-Extensions-
bwt-20
bwt-20

[hardNheavy2011]

9-6-2012
Basic chest workout

Bench-
230-8
250-8
270-8
290-8
310-5

Dips-
bwt-20
bwt-15
bwt-15
bwt-15

Reverse grip bench-
230-8
250-8
230-8
230-8

[hardNheavy2011]

9-7-2012

Sledwork

200ft

Drag-90
Pull-90

Pull-45
Pull-45

Pull-45
Pull-45

Pull-45
Pull-45

Pull-45
Pull-45

Drag-45
Drag-45

40 minutes

[hardNheavy2011]

9-8-2012

Dynamic Effort Squat

12"Box Squats-

325x2 10 sets 60 seconds rest

Regular squats-
140-10
230-5
330-3
385-3
440-3
500-4

Leg Press-
540-10
630-8
720-8

GHR-
bwt-10
bwt-10
bwt-10

[fittofattofit]

Plenty of 'win' in these sessions.
Regular squats 500 x 4; bench 310 x 5; and I'm most impressed with the deficit dead of 510 off a 3" box
How does the box squat/narrow stance help with your regular squatting?
Everything is super-strong and looking good for the comp, even if the shoulder is playing up
Is it all bench work or is it just on some sessions that it gets aggravated?

[hardNheavy2011]

Plenty of 'win' in these sessions.
Regular squats 500 x 4; bench 310 x 5; and I'm most impressed with the deficit dead of 510 off a 3" box
How does the box squat/narrow stance help with your regular squatting?
Everything is super-strong and looking good for the comp, even if the shoulder is playing up
Is it all bench work or is it just on some sessions that it gets aggravated?

Thanks bro for keeping up with my journal. You seem to be the only one.

The box squat narrow stance is supposed to help the deadlift more than regular squats from everything I've read. I'm becoming decent at deadlift now, but it's because I'm trying to increase it more than any other lift. With my shoulder problem, I can't really work bench too much unfortunately and I rarely do regular barbell squats anymore because of my shoulder too. I was playing catch the other day with my 10yo son, and I'm thinking there might be more than just an impingement. I'm almost wondering if there isn't a tear in there somewhere. :/ Either way, benching and squatting are suffering, but deads continue to climb. LOL I'll continue to use my safety squat bar to keep from aggravating my shoulder, but eventually I'm going to have to have something done about it. I really don't want to stop lifting though.

[fittofattofit]

Thanks bro for keeping up with my journal. You seem to be the only one.

The box squat narrow stance is supposed to help the deadlift more than regular squats from everything I've read. I'm becoming decent at deadlift now, but it's because I'm trying to increase it more than any other lift. With my shoulder problem, I can't really work bench too much unfortunately and I rarely do regular barbell squats anymore because of my shoulder too. I was playing catch the other day with my 10yo son, and I'm thinking there might be more than just an impingement. I'm almost wondering if there isn't a tear in there somewhere. :/ Either way, benching and squatting are suffering, but deads continue to climb. LOL I'll continue to use my safety squat bar to keep from aggravating my shoulder, but eventually I'm going to have to have something done about it. I really don't want to stop lifting though.

That's a bit of an understatement

I know what you mean though --- I can't bench and I have to use the safety bar for squatting (means I never feel as 'tight' as I used to squatting with a low bar) so I want to work on the deads cos they never hurt my shoulder. The bummer is that my deadlift is about half yours

After your comp, will you have a chance to get the shoulder looked at (US/MRI) ?
I know that you don't want an op and have to take time off lifting, but it will be better to get something fixed early if it can be rather than risking a ruptured/torn tendon and a bigger lay-off

[hardNheavy2011]

That's a bit of an understatement

I know what you mean though --- I can't bench and I have to use the safety bar for squatting (means I never feel as 'tight' as I used to squatting with a low bar) so I want to work on the deads cos they never hurt my shoulder. The bummer is that my deadlift is about half yours

After your comp, will you have a chance to get the shoulder looked at (US/MRI) ?
I know that you don't want an op and have to take time off lifting, but it will be better to get something fixed early if it can be rather than risking a ruptured/torn tendon and a bigger lay-off

I'm just comparing myself to some of the guys I compete against. LOL I am finally able to claim a deadlift that is right where some of the top tier guys are. The only thing that keeps me up there is my squat.....and my bench used to be up there too.

Yeah, that SSB has been a blessing. I keep wondering if I've torn something in my shoulder from squatting. Using a low bar technique, it does put my shoulder in a compromising position, but it usually starts bothering the wrists and biceps tendon before the shoulder is affected in most people. Wrist wraps cured my wrist problems and I've never had an issue with my biceps.
Why are you unable to bench? Maybe you have mentioned it before but I can't remember. :/

I have two comps coming up in Oct and Nov. The thing is, Nationals is in February and I really want to do well there. So, if anything, maybe Spring will be the time to get things fixed.
Honestly, I really don't even want to mess with it. LOL

[ProtienandIron]

Good lifts and beautiful dog mate.

[fittofattofit]

I'm just comparing myself to some of the guys I compete against. LOL I am finally able to claim a deadlift that is right where some of the top tier guys are. The only thing that keeps me up there is my squat.....and my bench used to be up there too.

Yeah, that SSB has been a blessing. I keep wondering if I've torn something in my shoulder from squatting. Using a low bar technique, it does put my shoulder in a compromising position, but it usually starts bothering the wrists and biceps tendon before the shoulder is affected in most people. Wrist wraps cured my wrist problems and I've never had an issue with my biceps.

The low bar position does put the anterior structures of the shoulder under tension and most of us are tight anteriorly because as younger lifters we do a lot more pressing than pulling. The heavier you go the more likely you are to overdo the low bar position and strain the RC

Why are you unable to bench? Maybe you have mentioned it before but I can't remember. :/

After 3 RC recons and ruptures and repairs of both long heads of biceps I still have a ruptured infraspinatus on the left and a supraspinatus on the right. I just don't have the stability to bench anymore

I have two comps coming up in Oct and Nov. The thing is, Nationals is in February and I really want to do well there. So, if anything, maybe Spring will be the time to get things fixed.
Honestly, I really don't even want to mess with it. LOL

Good luck with the comps --- you've got to get to the Nationals!

[hardNheavy2011]

Good lifts and beautiful dog mate.

Thanks bro!! We have 8 dogs all together. LOL We show most of them too. I'll have to post up some pics of my agility equipment I built over the weekend for the dogs. We're done showing for the year so we'll do agility now and then start showing again in spring.

Here is one of my girls. We are at a large show here even though I'm wearing running shoes. LOL They make us do a lot of running with the dogs so it helps to be in shape and wear the correct shoes.



This is Bandit....Mom to the above girl. She's a Champion too.

[hardNheavy2011]

My 2x bodyweight comp 2nd entry. 405x16

[hardNheavy2011]

The low bar position does put the anterior structures of the shoulder under tension and most of us are tight anteriorly because as younger lifters we do a lot more pressing than pulling. The heavier you go the more likely you are to overdo the low bar position and strain the RC


After 3 RC recons and ruptures and repairs of both long heads of biceps I still have a ruptured infraspinatus on the left and a supraspinatus on the right. I just don't have the stability to bench anymore


Good luck with the comps --- you've got to get to the Nationals!

Hmmmm, you make a good point there. So, with all of your shoulder experience, do you think I might have a tear? The two surgeries I had previously didn't show any tears, but that was years ago when I was playing baseball. I had an impingement then. Not sure what I have now.

How in the hell did all of that happen? Did this happen lifting? I guess I will stop bitching now after seeing what you've went through. Just being curious, could I have something like a few tears and still be able to lift? I don't want to whimp out here, but I don't want to completely destroy something if I can prevent it. LOL

I definitely want to hit nationals. Last year I bombed out on bench due to shoulder issues stemming from the spotter (not my choice) who just dropped it on me after the lift off. I felt something in my shoulder at that point and it hasn't been the same since. :/ I was expecting him to release it slowly like any good spotter would do. He literally just dropped it right into my hands. I was opening with 418lbs at that point. I've dropped 40lbs on my bench since that injury. In fact, it hasn't been the same since.

**** it, I'll just deadlift enough to make up for it!! That's my attitude now and why I'm working so hard at it.

[fittofattofit]

Hmmmm, you make a good point there. So, with all of your shoulder experience, do you think I might have a tear? The two surgeries I had previously didn't show any tears, but that was years ago when I was playing baseball. I had an impingement then. Not sure what I have now.

How in the hell did all of that happen? Did this happen lifting? I guess I will stop bitching now after seeing what you've went through. Just being curious, could I have something like a few tears and still be able to lift? I don't want to whimp out here, but I don't want to completely destroy something if I can prevent it. LOL

I definitely want to hit nationals. Last year I bombed out on bench due to shoulder issues stemming from the spotter (not my choice) who just dropped it on me after the lift off. I felt something in my shoulder at that point and it hasn't been the same since. :/ I was expecting him to release it slowly like any good spotter would do. He literally just dropped it right into my hands. I was opening with 418lbs at that point. I've dropped 40lbs on my bench since that injury. In fact, it hasn't been the same since.

**** it, I'll just deadlift enough to make up for it!! That's my attitude now and why I'm working so hard at it.

That is an awesome vid
I was closely watching your form and you kept it tight for all those reps

With the pain you probably do have a tear, either in one or more of the RC tendons, or possibly the long head of biceps/labrum
Tears happen to RC tendons all the time and most will heal up, unless of course they get put under tension all the time in which case small tears may become larger tears
Very big tears need to be repaired because they won't heal on their own
An Ultrasound should demonstrate any tears or scarring in the tendons although an MRI is preferred but is more expensive
I would certainly have a scan before undergoing surgery --- there really is no justification for 'exploratory surgery' anymore

My tears happened lifting - each time while benching, but they were preceded by years of impingement problems and injections. It started with a frozen scapula which caused the subacromial space to narrow, causing impingement and the formation of bony spurs, causing small tears in the RC tendons, causing eventual ruptures under load. I should have seen a surgeon earlier

[hardNheavy2011]

That is an awesome vid
I was closely watching your form and you kept it tight for all those reps

With the pain you probably do have a tear, either in one or more of the RC tendons, or possibly the long head of biceps/labrum
Tears happen to RC tendons all the time and most will heal up, unless of course they get put under tension all the time in which case small tears may become larger tears
Very big tears need to be repaired because they won't heal on their own
An Ultrasound should demonstrate any tears or scarring in the tendons although an MRI is preferred but is more expensive
I would certainly have a scan before undergoing surgery --- there really is no justification for 'exploratory surgery' anymore

My tears happened lifting - each time while benching, but they were preceded by years of impingement problems and injections. It started with a frozen scapula which caused the subacromial space to narrow, causing impingement and the formation of bony spurs, causing small tears in the RC tendons, causing eventual ruptures under load. I should have seen a surgeon earlier

Thanks bro. I've noticed that since doing all of those good mornings, I can keep my form consistent no matter how many reps I'm doing. My form still suffers a little bit when I get up to really heavy weights. I think that happens to a lot of people though. lol

I've read carefully what you've said here and I think I'm at least going to have some tests done to see exactly what is wrong before I panic. My bench workouts have suffered a lot lately. I'm barely able to do warm up weights anymore. It's getting that bad. :/

Really? All that happened through lifting? Damn. Do you think the injections just put a band aid over things? I'm wondering if after those injections you were pain free for awhile and just started hitting the heavy weight too soon?

[hardNheavy2011]

9-11-2012
Max Effort DL
Deadlifts-
315-3
315-3
405-16

Good Mornings-
155-10
155-10
155-10
155-10
155-10

Hyperextensions-
bwt-20
bwt-15

Kinda ruined this workout with that 405x16. Oh well, there's always next week. lol

[hardNheavy2011]

9-12-2012
Bench workout

This was pathetic due to severe shoulder pain

Bench-
235-8
135-15
135-15
135-15

Reverse Bench-
135-15
135-15

[hardNheavy2011]

9-13-2012

Misc Workout-

Barbell Curls-
45-15
65-10
75-10
75-10
75-10

Pushdowns-
60-15
60-15
60-15
60-15
60-15

Military Press to the front-
65-15
65-20
65-20
65-20
65-20

Side laterals-
10-20
10-20
10-20
10-20
10-20

I know, another pathetic workout. Just trying to keep in shape and not hurt my shoulder any more than it already is. :/

[hardNheavy2011]

9-14-2012
Dynamic Effort Squat
12" Box Squats Narrow Stance
335x2 10 sets total 60 seconds rest between sets

SSB Squats-
245x8
245x8

Leg Press-
630-8
720-8
810-8
720-8

GHR-
2 Plates under the back of machine-
bwt-8
bwt-8
bwt-8
bwt-8

[hardNheavy2011]

9-16-2012

Back workout

Neutral Grip Pulldowns-
190-12
210-10
230-10
230-10
230-10

Revere Grip Barbell Rows-
140-12
190-10
190-10
140-10
140-10

Reverse Grip Pulldowns-
190-10
190-10

2 Arm Machine Rows-
140-10
140-12
140-10

Sitting Shrugs-
180-20
180-20
180-20