1-7-2013
Deadlifts
315-5
405-5
495-1
555-2
Speed Deadlifts-
465-3
465-3
465-3
465-3
465-3
RDL-
365-6
365-6
365-6
Good Mornings-
225-5
225-5
225-5
Reverse Hypers-
240-12
240-12
240-12
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01-08-2013, 07:44 PM #391-!!!---!!!- 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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01-08-2013, 07:45 PM #392
- Join Date: Jan 2012
- Location: Chatsworth, Georgia, United States
- Posts: 5,244
- Rep Power: 14153
You are killing it bud. Those deadlifts and leg presses are incredible, and the CGBP is pretty amazing too esp. for someone with a bad shoulder.
Eric
PR's
squat 335x1
benchpress 245x1
DB Benchpress 100'sx6
Bent over rows 245x8
deadlifts 445x1
Military press 130x6
Chin-ups BW+100x2
http://forum.bodybuilding.com/showthread.php?t=144259741 My workout journal
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01-08-2013, 07:46 PM #393
1-8-2013
Close Grip Bench-
300-3
300-3
300-3
300-3
300-3
300-3
300-3
300-3
300-3
300-3
Dips-
45-10
45-10
45-10-!!!---!!!- 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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01-09-2013, 08:39 AM #394
Thanks Eric! Since I'm not doing squats in my Feb comp (doing Push/Pull), I'm turning up the bench and deads. haha As long as I keep to close grip training, my shoulder is fine. I'll load up on anti-I's a week before the comp and I'll be able to widen my grip and press about 50lbs more....hopefully. 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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01-10-2013, 04:27 PM #395
1-10-2013
Close Grip Bench-
255-6
255-6
255-6
255-6
255-6
255-6
Dumbbell Press-
115's-10
115's-10
115's-10
115's-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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01-11-2013, 03:22 PM #396
I love the progression on the close grip benching!
6 sets of 245 x 6 >>> 265 x 5 >>> 280 x 4 >>> 300 x 3, and then
255 x 6 all 2 days apart.
Is that your own programme or is that a designer schedule?
Awesome strength and stamina to do that HNH
How is the shoulder holding up with the pressing?"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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01-11-2013, 03:36 PM #397
It's a Smolov Jr program that you can use for anything. It does require benching 4 times per week, but since I'm only doing push/pull at my next comp, I figured it wouldn't hurt to get in some more bench work. My shoulder is doing fine with the close grip benching. I'll use my normal grip width at the comp though. I have to say that I'm trying right now to do a small leg workout and my knees are just aching so badly that it might not be possible. I have a Dr appt next Wednesday though to have them looked at. Something is just wrong. It's depressing!!
-!!!---!!!- 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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01-13-2013, 09:11 AM #398
1-12-2013
Close Grip Bench-
275-5
275-5
275-5
275-5
275-5
275-5
275-5
Pushdowns-
70-12
70-12
70-12
70-12-!!!---!!!- 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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01-13-2013, 12:57 PM #399
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01-13-2013, 01:30 PM #400
Yeah, the shoulder is hanging in there thanks to some of your recommendations!
I'm probably just gonna have him give some shots and be done with it. I think it's from overuse and it got really bad when I switched over to sumo deadlifts. I've since went back to conventional!-!!!---!!!- 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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01-13-2013, 02:17 PM #401
1-13-2013
Deadlifts-
225-5
225-5
315-5
405-5
495-3
495-3
495-3
Speed Deads-
405-3
405-3
405-3
Shrugs-
345-10
345-10
345-10
Good Mornings-
155-10
155-10
155-10
Pulldowns-
190-12
190-12
190-12
Sledwork-
6 pushes at 200ft each 135lbs
-!!!---!!!- 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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01-14-2013, 03:14 AM #402
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01-14-2013, 11:10 AM #403
Thanks buddy!! I was working on different hand and feet spacing during that workout. I feel I have a little more power when my feet and hands are further apart, but it increases the distance I have to lift the weight. LOL Looking forward to my Dr appt on Wednesday. I know you're against cortisone shots, but I'm needing something to get me through this increasing pain.
-!!!---!!!- 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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01-14-2013, 03:17 PM #404
1-14-2013
Close Grip Bench-
290-4
290-4
290-4
290-4
290-4
290-4
290-4
290-4-!!!---!!!- 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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01-14-2013, 03:50 PM #405
- Join Date: Jan 2012
- Location: Chatsworth, Georgia, United States
- Posts: 5,244
- Rep Power: 14153
Those are some freaking strong sets of CGBP. Lots of volume there too. How close do you space your hands when you do them? I keep mine about 2" between my thumbs when they are extended toward each other and once I reach working weight it puts alot of stress on my wrists, couldn't imagine it with 300 pounds on there.
Eric
PR's
squat 335x1
benchpress 245x1
DB Benchpress 100'sx6
Bent over rows 245x8
deadlifts 445x1
Military press 130x6
Chin-ups BW+100x2
http://forum.bodybuilding.com/showthread.php?t=144259741 My workout journal
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01-14-2013, 04:23 PM #406
I usually put my thumbs on the smooth part of the bar. I couldn't space my hands nearly as close as you do even with wrists straps. LOL I used to try and have them very close together, but after awhile, my wrists started bothering me. If you check out one of my floor press vids a page back or so, you'll see how narrow my grip is and that's the same grip I use for regular close grip benches.
-!!!---!!!- 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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01-14-2013, 05:00 PM #407
- Join Date: Jan 2012
- Location: Chatsworth, Georgia, United States
- Posts: 5,244
- Rep Power: 14153
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01-16-2013, 06:06 PM #408
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01-16-2013, 06:07 PM #409
1-15-2013
Box Squats- 15" box
295x3 10 sets
Leg Press-
450-15
540-10
540-10
540-10
This was about all my knees could handle for today-!!!---!!!- 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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01-16-2013, 06:08 PM #410
1-16-2013
Close Grip Bench-
300-3
300-3
300-3
300-3
300-3
300-3
300-3
300-3
300-3
300-3-!!!---!!!- 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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01-16-2013, 07:04 PM #411
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01-21-2013, 05:00 PM #412
1-18-2013
Sledwork- 200ft pulls
90lbs- Push,Drag,Pull,Ropes
135lbs-Push,Drag,Ropes,Drag
Close Grip Bench-
260-6
260-6
260-6
260-6
260-6
260-6-!!!---!!!- 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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01-21-2013, 05:07 PM #413
1-19-2013
Deadlifts-
225-6
315-5
405-5
525-2
430-3
430-3
430-3
RDL-
375-6
375-6
375-6
Good Mornings-
245-5
265-3
155-12
Reverse Hypers-
240-12
240-12
240-12
Leg Extensions-
150-15
150-12
150-10
150-8
-!!!---!!!- 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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01-21-2013, 05:09 PM #414
1-20-2013
Close Grip Bench-
280-5
280-5
280-5
280-5
280-5
280-5
280-5
Pushdowns-
70-10
70-10-!!!---!!!- 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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01-21-2013, 05:11 PM #415
1-21-2013
Box Squats- 15" box SSB
305x2 10 sets 60 seconds rest between sets
Leg Press-
450-15
540-15
630-15
720-10
GHR-
bwt-10
bwt-10
bwt-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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01-21-2013, 06:50 PM #416
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01-21-2013, 07:14 PM #417
Vid- You made it look like that bar weighed like a feather!
Awesome work being done, I see you like to play around with what weight you do each session on each routine. Knees must have been feeling good then since you whacked on 720lbs on the Leg Press
Admiring the box squat work too!Last edited by Lou1se; 01-21-2013 at 08:26 PM. Reason: grammar
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01-21-2013, 07:38 PM #418
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01-21-2013, 07:45 PM #419
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!!-!!!---!!!- 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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01-22-2013, 04:17 AM #420
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 51
- Posts: 4,342
- Rep Power: 38671
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'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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