HNH, I think I remember you posting the GHR up in the Homemade crew thread, but you need to post that GHR up here for all us Equipment geeks to admire; http://forum.bodybuilding.com/showth...hp?t=148099843
Keep on with the ice mate, its wonderful stuff!
I've got deadlift today so I'll be checking out your vids today for motivation.
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11-04-2012, 07:38 AM #241
- Join Date: Feb 2012
- Location: United Kingdom (Great Britain)
- Posts: 4,646
- Rep Power: 65157
My training log:
---------------
http://forum.bodybuilding.com/showthread.php?t=153596291&p=1062453741#post1062453741
[]---[] Equipment Crew #43 []---[]
-!!!---!!!- No Excuses Homemade Equipment Crew #1 -!!!---!!!-
()---() York Barbell Club #4 ()---()
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11-04-2012, 07:51 AM #242
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 51
- Posts: 4,342
- Rep Power: 38670
Do those for time. 60 second holds with whatever weight (or not) makes the 60 hard.
Do standing suit case holds same (lightweight).
Do dead hangs for time (do partial body weight for now)
In every one of these focus on flexing the supraspinatus. Learn to pull the joint tight.
GL man, I'm pulling for ya."I'm not a Ninja, but I played one on TV." -cmoore, American Ninja Warrior (ANW 7,8)
"Of all the things I lost during my cut, I miss my mind the most." -cmoore
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11-04-2012, 07:53 AM #243
Thanks man, I think it's a nice piece too and I use it almost everyday. I thought about adding some hooks, but honestly, I haven't gotten to the hardest level yet without adding in bands. LOL I built in 7 different levels to increase the angle on the machine and I'm only about halfway there. haha
I think I charged him $200.00, but he supplied all the metal. The frame is made from 9ga steel and way overkill for it's purpose. LOL I tend to go overboard on some of my stuff.
Shoulder issues seem to be a common thing around these parts. haha I ignored the signs of a problem for over a year and now I'm paying for it. So, rest if you need to....I wish I would have before things got to this point. :/-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-04-2012, 07:56 AM #244
****, I didn't see that post!! I've been busy with this journal so I've neglected some of the other sections here. The equipment forum is by far my favorite though. Some of those guys make some incredible stuff!!
Good luck on the deads! They pretty much rule. You should have watched the PL meet from last night. Guys were pulling in the high 700's and low 800's RAW. It was insane!!-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-04-2012, 08:00 AM #245
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11-04-2012, 08:14 AM #246
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 51
- Posts: 4,342
- Rep Power: 38670
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11-04-2012, 08:23 AM #247
Honestly, I was thinking these would probably help bring back some stability more than anything else. I'll do like you advised and work them in slowly. If that's even possible! You've got me going on these f'n reverse lunges and I certainly didn't start out slowly on those....I was like cmoore is doing this much so I need to get to that point. That was the part when I began to have mad respect for you!! I don't want to get into a huge competition, but I at least have a goal now.
-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-04-2012, 08:48 AM #248
- Join Date: Feb 2012
- Location: United Kingdom (Great Britain)
- Posts: 4,646
- Rep Power: 65157
Those are some crazy lifts. Its amazing to see what the human body is capable of. My goal for next year is to hit 4 plates a side for a few reps but sadly I've got a little way to go yet. I'm just applying myself to 5s, triples, doubles and singles aswell as working the GHR and rolling thunder hard. I could do with posting up a vid sometime to get some big lifters like yourself to critique as I'm sure I could refine it a little.
Come back to the Eqforum mate, we're missing ya.My training log:
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http://forum.bodybuilding.com/showthread.php?t=153596291&p=1062453741#post1062453741
[]---[] Equipment Crew #43 []---[]
-!!!---!!!- No Excuses Homemade Equipment Crew #1 -!!!---!!!-
()---() York Barbell Club #4 ()---()
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11-04-2012, 02:15 PM #249
11-1-2012
Sledwork-
200ft distance
90lbs-
Push
Push
Push
Push
Push
Push
Light Back workout-
Neutral grip pulldowns-
190-10
190-10
190-10
190-10
190-10
Straight Arm Pulldowns-
20-15
40-10
50-10
50-10
Rope Pulls-
50-15
60-15
60-15
60-15-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-04-2012, 02:18 PM #250
11-3-2012
Chest-
Close Grip Bench-
230-8
280-8
300-5
320-3
230-10
Dips-
bwt-15
bwt-15
bwt-15
bwt-15
JM Press-
140-10
140-10
140-10
140-10-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-04-2012, 02:50 PM #251
11-4-2012
DE Squats
Box squats- 15" box SS Bar 60 seconds rest btw sets
445x2 2 sets
335x2 8 sets
445 was just too much today. 425 was pushing it last week LOL
Regular squats-
230-8
320-8
320-8
Just testing the waters on what my shoulder can handle. It was better once I got my wrist straps on and really cranked my hands in narrow. I'm optimistic that if I can hold the weight I'll easily beat my 611 from back in July. I feel much more powerful now for some reason. I guess we'll find out on the 24th. I could definitely feel a tug on that tendon though while squatting. I'm hoping it's just pinching and I can load up on some anti-inflammatory drugs right before the comp and get that to stop. lol
Leg Press-
540-10
720-8
810-8
Pull Throughs-
80-15
90-15
100-15
GHR-
bwt-12
bwt-12
bwt-12-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-05-2012, 04:54 AM #252
Your close grip strength is still huge, so, while you might not be breaking any records for bench on the competition day you'll still be looking good.
I see the JM press and I keep meaning to try them --- they may be something that I can do because they really remove the RC stabilisers and work the tris
Huge job on the 445 box squats! That is a load of heavy work after with the 320squats and then the heavy leg presses plus the glute work
Hopefully that tendon will stay quiet for the next two weeks --- I want to see you nail the PR on those squats on competition day!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-05-2012, 04:23 PM #253
Yeah, I'm still managing to keep what strength I have so at least I'll have a decent number to add to my other lifts. I wish it was higher though so I didn't have to completely rely on squats and deads. :/
I just started doing the JM Press and my tris were really sore the next day. lol
No DOMS today in my legs, hams or glutes. LOL I did some sled work though, just to get some cardio work in. I couldn't hack the 445 on box squats. That's probably why I didn't have any DOMS.
I also cancelled my PT appointments. It wasn't working and it was really aggravating my shoulder. It feels much better when I'm not doing PT. LOL Plus, we just got our bill from insurance and it was way too expensive. :/
11-05-2012
Sledwork-
90lbs
7 sets of pushes@200ft-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-05-2012, 05:33 PM #254
Wow! Lockout or not..that was impressive!!
Competition - 24th November. Read that you are feeling stronger, that's great! Goodluck in beating the 611lbs squat you did back in July. Couldn't find anywhere how you hurt your shoulder. Can't remember what you were benching before the injury. A solid 810lbs x 8 on the Leg Press!!
Powerful work HardnHeavy! All the best for this comp. I hope that shoulder bounces back for you in time
Have to say that GHR you built is a nice looking piece of equipment! How long did it take you to put it together? Go on, tell me you whacked it together in your lunch break.
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11-06-2012, 10:30 AM #255
Thank you!! I am feeling a little better since I stopped physical therapy. It was really aggravating my shoulder. :/ Not sure how I hurt my shoulder honestly. It was after my last comp that I noticed it. I went to the DR and he did an ultrasound and said I have a torn supraspinatus muscle. I was benching right around 420-430 before the injury. I'll probably open with 320 now.
LOL! It took a few days to build that GHR. I started from scratch so it took awhile to figure out all the angles and such. I could probably build one in a day now, but I likely won't. haha
Thanks for stopping in!-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-07-2012, 07:02 AM #256
Well man I know it's really easy to get dejected after an injury when you're wayyyy off of your previous best but if it's any consolation at all you're still close-grip repping my bench goal for year's end. Hahaha
Could you elaborate on the symptoms of your injury?? I've been dealing with a lot of pain in the anterior part of my delt but I can't pin point it. I use a wide-ish grip on bench and I know this can't be helping but with my girly lockout power and triceps fit for a 12 y/o I've had a hard time training a narrower grip.
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11-07-2012, 07:59 AM #257
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11-07-2012, 08:20 AM #258
LOL Yeah, I'm definitely upset about being so far from where I was, but I guess it's to be expected. I will just have to rely on my other two lifts to keep me going until I can get something done about my shoulder situation. I've always been good at close grip. It was one of the first exercises I started doing over 20 years ago. LOL
My symptoms were the pretty common ones. Sharp pains in my front delt. No longer able to press overhead. Weakness and instability were my first clues though. You don't just drop 80lbs off your bench without reason. But, the one exercise that really gave me a clue that something was wrong, was dumbbell flyes on a flat bench. I never did this exercise anymore after I began powerlifting and just for kicks one day, I decided to do them to get a nice pump in my chest. Well, I couldn't even use 20lb dumbbells without some massive pain. It felt like something was about to tear off the bone. I can't even do a flye without weight now. So, after all of those symptoms, I had an ultrasound done and the tears to the tendon and muscle were obvious. They could be worse, but they aren't going to just heal up without either surgery, or taking an extended time off.-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-07-2012, 08:21 AM #259
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11-07-2012, 03:40 PM #260
You've got phenomenal strength HNH --- a total over 1600lbs
I know that it's hard to see the bench drop off, but even an opener with 320 is a lift that most of us will never see
I hope that your wife is OK, but it looks like it may be a good opportunity for you to get the shoulder sorted out and have a good recovery break afterwards!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-07-2012, 05:00 PM #261
I think my strength is really good for the 198 class, but wouldn't be much in the 242's where I used to compete. I totaled 1603@222 back in 2010, but I'm much stronger now so I'm very confident I will total that at 198. My squats and deads have actually increased since then, but since my injury, my bench has went way down...obviously. LOL
She is having a hernia fixed and ab muscles put back together after having 3 kids. I know she's going to be in pain so I'll have to step it up and help out a lot more around here.-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-07-2012, 05:06 PM #262
11-07-2012
ME Deadlift
Sumo with 90lbs of chain-
320-5
410-3
410-1
460-1
480-1 20lb PR
490-1 30lb PR
440-1
Sledwork-
90lbs
8 sets of pushes to 200ft
Good Mornings-
155-10
205-5
225-5
155-8
Pull throughs-
90-15
100-15
110-15
I broke up my workout today with sled pulling. It was amazing how much easier that sled pushed after heavy deads. LOL-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-07-2012, 05:41 PM #263
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11-07-2012, 09:26 PM #264
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11-11-2012, 09:48 AM #265
It was! LOL I thought about putting more weight on the sled, but it wasn't time to add any yet. I've since added another 45lbs
I've backed off a little bit lately. My form was starting to suffer a little bit with the heavier weights. I remember reading that form is more important than weight so I dropped it a little.
It's going to be rough around here not having Mom functional. LOL With 3 boys, 2,10 and 15, I'm going to be going nuts. haha
I'm sure she'll be in a lot more pain than I'm in. I'm kind of getting used to it now. haha-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-11-2012, 09:52 AM #266
11-10-2012
Chest/tris
Close Grip Bench-
230-10
280-8
300-6
320-3
230-10
Dips-
bwt-20
bwt-20
bwt-20
bwt-15
Rope Pushdowns-
30-20
30-12
30-12
30-12
Not much work here. LOL I'm trying to keep things in perspective. I know I'm not going to make any serious gains in the next two weeks, so I'm just attempting to stay where I'm at.Last edited by hardNheavy2011; 11-11-2012 at 12:12 PM.
-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-11-2012, 10:39 AM #267
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 51
- Posts: 4,342
- Rep Power: 38670
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11-11-2012, 12:14 PM #268
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11-11-2012, 12:31 PM #269
My Max Effort lifts from the other day
-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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11-11-2012, 03:32 PM #270
11-11-2012
Back-
Reverse Grip Pulldowns-
190-12
210-12
240-10
240-8
Regular Pulldowns-
190-12
190-12
190-12
190-12
Cable Rows-
80-20
100-20
120-20
130-20-!!!---!!!- No Excuses Homemade Equipment Crew #12 -!!!---!!!- Hardnheavy2011
Best competition lifts: RAW with wraps
Squat- 623@202 611@198
Bench- 374@203 429@222
Deadlift- 601@203 639@228 660@220 (gym)
Total- 1603@222 1554@202
My Journal: http://forum.bodybuilding.com/showthread.php?t=146556533
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