HardNHeavy's Post Competition Journal

[hardNheavy2011]

I wanted to start a journal with my workouts leading up to my next competition that I think will be in October. I just competed in Des Moines, IA over the weekend and have some new maxes to work with. The pound numbers look weird because everything in powerlifting is done in KG and then you have to change to LBs.

Squats- 562,601,611
Bench- was opening with 369, but for some reason I was either tired from squatting or my technique was severly off because I missed it two times in a row before scratching the 3rd attempt. I'm usually good for 390+ in a comp at any time. Not sure what happened, but it pretty much ruined the meet. LOL Onward and upward....I have to admit that I stopped benching a month out from the comp and really concentrated on Deads.

Deadlift- 540, 574, x

Weighed in at exactly 198lbs.

So, I was generally pleased with the comp except for my shoulder issue. I've already had surgery on it 2 times and I'm contemplating having it done again.
I believe I had another 30lbs left on deadlift, but I was about to tear a callous, so I figured I'd stop at 574 since I had no chance of winning the meet.

I'm giving myself a few days rest and then I'll begin another cycle. Not sure right now if I'm going to do 5/3/1 or a Westside routine. I'll have a few days to think about it. I'll try to keep this interesting with videos.

H&H

[marinevet63031]

Good on ya man, good for you. Train hard, but smart and diligently. Diet smarter.

[JohnReeRoo]

nice imitative, looking great and solid already. well best of luck and hope to see your gains when you start again; stay safe and recover quickly brah

[kjake55]

In. Looking forward to following along and seeing how the big guns get prepped. Maybe I can steal, err, pick up a tip or two!

[hardNheavy2011]

Well, I've decided to do the 5/3/1 program for another cycle. I gained 70lbs on my squat and 40lbs on my deadlift in just 3 months so I do believe it works. My bench is going to be another story. I'm just going to have to take it easy for a little while. Had a Dr appt today and he recommended getting a cortisone shot or consider surgery again. I really don't want to do surgery again. lol

I'll start my program again tomorrow. I've also decided not to go over 5 reps on what is called the working set on the 5/3/1. During the last cycle I was doing almost 10 reps at times and it was burning me out mentally and physically. It was just too much with all the sled work I was doing. It's all an experiment anyway.

I'm looking to hit a 644 squat and 611 deadlift. I'd LIKE to get back over 400 on the bench, but we'll have to see how it goes.

Thanks to all who are interested in this journal.

[hardNheavy2011]

A few videos from my previous training cycle

[hardNheavy2011]

7-19-2012 Bench workout
Bench- 220x5 250x5 285x8
Incline Press- 190x8 had to scrap this movement due to shoulder pain
Flat Dumbbell Press- 110's x 10 110's x 10 110's x 10 110's x 10
Cambered Bar Close Grip Press- 210 x 8 210 x 7
JM Press SSB- 115 x 10 125 x 10
Pushups close grip- bwt- 20 bwt- 20 bwt- 20

Workout was disappointing to say the least. Going to have to address this shoulder issue eventually. My choices for lifts that don't hurt it are becoming few and far between. I experimented today with a few and the only exercises that didn't hurt were dumbbell presses and pushups.

Lat work-
Dumbbell Row- 110's x 10 120's x 10 130's x 10 140's x 10 150's x 10

[hardNheavy2011]

7-20-2012 Squat workout

Box Squats (safety squat bar)- 12" box - 285 x 8 sets x 2 reps 1 minute rest between sets
Squats- 360- 5 415- 5 470- 7
Leg Press- 450 x 12 4 sets
GHR- bwt- 12 bwt- 12 bwt- 12 bwt- 12

Workout felt pretty good today considering the comp was last Saturday. I should have taken a few more days off, but I'm ready mentally to get back in there and squat. Next time I might do squats first and then box squats. My hips and hams were toast after the box squats so I suffered a little on regular squats. I did 470 x 7 but I stopped early. I'm not sure I want to go all out and do sets of 10 or more this time. I'm wanting to stop at 5 on my heaviest sets, but once I get to going, I don't want to stop. LOL

[hardNheavy2011]

Glutes are very sore today as well as my hips. Quads not so much.

Been thinking about switching over to reverse grip bench for awhile since it doesn't aggravate my shoulder situation. My shoulder is a little sore from squatting yesterday, but I don't think I've done any additional damage.

[hardNheavy2011]

Squat set that I did for the widowmaker squat comp. 320x20

[fittofattofit]

My height and 25lbs of solid muscle heavier!
Was 198 the weight division you competed in?
Avi looks great and plenty of definition and the vids are great. Awesome lifting in the last comp, although bad luck about the benching --- 369 is still an impressive lift of course
What shoulder ops have you had done and what are you contemplating now?

Good luck with the next show!

[hardNheavy2011]

Damn bro, your back is huge! Not sure how you're 25lbs lighter than me. I'd have guessed you were around 200lbs+.
I competed at 198, but I've also competed in the 220's and 242's. I feel being under 200lbs is where I'm the healthiest although a tad weaker, especially on bench.
I've had a acromioplasty done twice. First time it was done with arthroscopic surgery and the second time they opened me up to get a better look at it I guess. lol
I'm wondering if the biceps tendon is getting pinched again. :/

[hardNheavy2011]

Having some major DOMS today from that leg workout a few days ago. I still plan on doing some sledwork today and shoulders too.

[hardNheavy2011]

Shoulder and accessory work 7-22-12
Shoulder Barbell Press- 115x5 135x5 155x10
Cambered Bar Close Grip Press- 120x12 210x8 210x8 210x8 220x8
Dips- bwt-12,12,12
Pendlay Rows- 140x10 190x10 190x10
Reverse Rotary Lat- 200x8 170x10 170x10 170x10
Plyo Pushups- 10,10

Sledwork-
Push- 180lbs
Pull- 180lbs
Drag- 180lbs
Rope pulls- 180lbs

15 minutes

[Nikonguy]

Seriously nice numbers.

In and subbed. I'm 16 weeks out from a meet.

[hardNheavy2011]

Seriously nice numbers.

In and subbed. I'm 16 weeks out from a meet.

Thanks bro! What comp are you getting ready for? What kind of numbers are you looking to lift?

[fittofattofit]

Damn bro, your back is huge! Not sure how you're 25lbs lighter than me. I'd have guessed you were around 200lbs+.
I competed at 198, but I've also competed in the 220's and 242's. I feel being under 200lbs is where I'm the healthiest although a tad weaker, especially on bench.
I've had a acromioplasty done twice. First time it was done with arthroscopic surgery and the second time they opened me up to get a better look at it I guess. lol
I'm wondering if the biceps tendon is getting pinched again. :/

Thanks! I wish I was 190-200!
I ended up having 3 shoulder reckons and both LHB tendered in the last two years. I'd certainly get them to have another look and 'shave' if it means you can avoid any more wear and tear on the biceps tendon. It's very impressive to get that 369 bench with the LHB playing up!

Shoulder and accessory work 7-22-12
Shoulder Barbell Press- 115x5 135x5 155x10
Cambered Bar Close Grip Press- 120x12 210x8 210x8 210x8 220x8
Dips- bwt-12,12,12
Pendlay Rows- 140x10 190x10 190x10
Reverse Rotary Lat- 200x8 170x10 170x10 170x10
Plyo Pushups- 10,10

Nice heavy volume on that shoulder session!
Strong work on the CG press and the BB shoulder press. How did the biceps tendon feel after that?

[hardNheavy2011]

Thanks! I wish I was 190-200!
I ended up having 3 shoulder reckons and both LHB tendered in the last two years. I'd certainly get them to have another look and 'shave' if it means you can avoid any more wear and tear on the biceps tendon. It's very impressive to get that 369 bench with the LHB playing up!


Nice heavy volume on that shoulder session!
Strong work on the CG press and the BB shoulder press. How did the biceps tendon feel after that?

Damn, you've had worse luck with your shoulders than I have. Luckily mine has only been the right one. I had surgery back in College where I played baseball for 4 years as a shortstop. They shaved off the bone and it did feel much better, but shortly after that, I was hit by a line drive in the face tearing my retina....so, had eye surgery and decided to find a different sport. Powerlifting was my new sport. My shoulder was fine for about the first 10 years, but in the last 5-7 years, it's gotten progressively worse. Do you think a cortisone shot would do any good? I'm right in my prime for powerlifting and I don't know if I want to go through therapy and all that. lol

I'll have to post some pics of the cambered bar I use for close grip. It's actually the same one I use for squats, but it's much more difficult to use than the standard barbell. It's comparable to that bamboo bar that the guys at Westside use.

[hardNheavy2011]

Here's the cambered bar that I use for my close grip press. I use it now and then for box squats alternated with my Safety Squat Bar. I built this out of some round tube I had lying around. The tough part is that with the weight swinging low like it does with this bar, you really have to control it on the ascent and decent or it will swing out of control. LOL I use it for my presses in a power rack with safeties in place just in case it gets away from me. lol

[fittofattofit]

Damn, you've had worse luck with your shoulders than I have. Luckily mine has only been the right one. I had surgery back in College where I played baseball for 4 years as a shortstop. They shaved off the bone and it did feel much better, but shortly after that, I was hit by a line drive in the face tearing my retina....so, had eye surgery and decided to find a different sport. Powerlifting was my new sport. My shoulder was fine for about the first 10 years, but in the last 5-7 years, it's gotten progressively worse. Do you think a cortisone shot would do any good? I'm right in my prime for powerlifting and I don't know if I want to go through therapy and all that. lol

I had multiple cortisone shots in the years before I tore my RC and they helped with the pain and discomfort each time, but the problem is that inflammation is part of the healing process and interrupting it stops healing in its tracks, so that ultimately improbably helped weaken the tissues
Where it is handy is as a 'one-off' injection to break the cycle where entrapment causes inflammation which causes the tendon to swell which worsens the entrapment! When you get that shot is the time to really get into the rehab/retraining work

Here's the cambered bar that I use for my close grip press. I use it now and then for box squats alternated with my Safety Squat Bar. I built this out of some round tube I had lying around. The tough part is that with the weight swinging low like it does with this bar, you really have to control it on the ascent and decent or it will swing out of control. LOL I use it for my presses in a power rack with safeties in place just in case it gets away from me. lol

That is one bad@ss bar! I would imagine that controlling that on the close grips will give you great stability strength for your competition benching

[hardNheavy2011]

7-24-2012 Deadlift Day + Accessory Work
Deadlift- 335x5 385x5 435x5
Deadlift /w orange band = 100lbs @ top
435x1 445x1 415x1
Goodmornings- 155x10 175x8
Rack Goodmornings- 245x5 255x5
Hyperextensions- 35x12 35x12 35x12

[hardNheavy2011]

7-24-2012 Sledwork 30 minutes

All sledwork is done going 100ft down and 100ft back as one set

Push-180lbs
Pull-180lbs
Drag-180lbs
Rope Pulls-180lbs
Chest Press-180lbs

Push-180lbs
Pull-180lbs
Drag-180lbs
Rope Pulls-180lbs

[cmoore]

Good stuff in here big guy.

[hardNheavy2011]

Good stuff in here big guy.

Thanks man. I'm still impressed with your 130lb incline DB presses!!

Here's a video of my training for squats and deads. Nothing impressive, but I'm working my way up to heavier weights since I have another comp in 10 weeks. It's a gradual progression.
I will say this; band training is WAY different then using straight weight. 445+100lb band tension felt MUCH heavier than 545 straight weight. LOL The lockout is a bitch!!

[hardNheavy2011]

I had multiple cortisone shots in the years before I tore my RC and they helped with the pain and discomfort each time, but the problem is that inflammation is part of the healing process and interrupting it stops healing in its tracks, so that ultimately improbably helped weaken the tissues
Where it is handy is as a 'one-off' injection to break the cycle where entrapment causes inflammation which causes the tendon to swell which worsens the entrapment! When you get that shot is the time to really get into the rehab/retraining work


That is one bad@ss bar! I would imagine that controlling that on the close grips will give you great stability strength for your competition benching

Yeah, you're right about the inflammation process helping healing. I'm assuming that eventually your pain came back after the shots or did you ultimately injure yourself with nothing related to the shots? I really don't know what to do. As long as I don't do any wide benching or wide shoulder pressing, I seem to be okay. I'll continue doing close grip stuff and I've actually considered moving my bench width to a narrower grip.

Yeah, that bar is tough to work with! It jumps all over the place and when the weight starts swinging, you really have to bear down on it to stay in control. I think it will help stability like you mentioned.

[fittofattofit]

Yeah, you're right about the inflammation process helping healing. I'm assuming that eventually your pain came back after the shots or did you ultimately injure yourself with nothing related to the shots? I really don't know what to do. As long as I don't do any wide benching or wide shoulder pressing, I seem to be okay. I'll continue doing close grip stuff and I've actually considered moving my bench width to a narrower grip.

Yeah - my pain came back each time because the real cause of the problem (narrowed subacromial space and bony spurs) hadn't gone away, so that when the tendons started rubbing they'd get inflamed and then entrapped and the cycle would start again
Ultimately, if it's easier on you using a narrower grip, then even if you have the cortisone, you should keep using that narrower grip because unless something changes anatomically (i.e. surgery) or functionally (i.e. the way you lift) the pain will just reappear

Here's a video of my training for squats and deads. Nothing impressive, but I'm working my way up to heavier weights since I have another comp in 10 weeks. It's a gradual progression.
I will say this; band training is WAY different then using straight weight. 445+100lb band tension felt MUCH heavier than 545 straight weight. LOL The lockout is a bitch!!

"nothing impressive"
knocks off easy reps of 470 on squat, and '445+100lb band tension felt MUCH heavier than 545 straight weight'

Great vid
What knee wraps are using for the squats?

[hardNheavy2011]

Yeah - my pain came back each time because the real cause of the problem (narrowed subacromial space and bony spurs) hadn't gone away, so that when the tendons started rubbing they'd get inflamed and then entrapped and the cycle would start again
Ultimately, if it's easier on you using a narrower grip, then even if you have the cortisone, you should keep using that narrower grip because unless something changes anatomically (i.e. surgery) or functionally (i.e. the way you lift) the pain will just reappear


"nothing impressive"
knocks off easy reps of 470 on squat, and '445+100lb band tension felt MUCH heavier than 545 straight weight'

Great vid
What knee wraps are using for the squats?

You're right. Nothing is going to change by getting a shot. I guess I'll keep training the close grip and make adjustments as necessary! LOL! I might have that surgery again, but it will be awhile before I'm ready to do it. I just don't understand why I'm having this issue again.

Well, I squatted 611 at my last meet so I guess 470 isn't very close to that....I guess that's what I meant by that statement.

The knee wraps are Inzer Red Lines. A tip I use to make them tighter is to rub them down with chalk before I wrap my knees.

[hardNheavy2011]

7-26-2012 Max Effort Bench
Paused Floor Press- 230x4 280x1 300x1 320x1 330x1 300x1
Bench- 235x3 270x3 300x6
Cambered Bar Press- 220x8 230x8 240x7
DB Row- 150's x 10 160's x 8 170's x 8 180's x 8
Barbell Front Raise- 50x12 70x10 70x10
Side Laterals- 10's x 20 10's x 20

Still can't do much on shoulder work, but something is better than nothing.

[fittofattofit]

7-26-2012 Max Effort Bench
Paused Floor Press- 230x4 280x1 300x1 320x1 330x1 300x1
Bench- 235x3 270x3 300x6
Cambered Bar Press- 220x8 230x8 240x7
DB Row- 150's x 10 160's x 8 170's x 8 180's x 8
Barbell Front Raise- 50x12 70x10 70x10
Side Laterals- 10's x 20 10's x 20

Still can't do much on shoulder work, but something is better than nothing.

Nice to see the mix of exercises you are doing and good to see the floor presses in there --- you hardly ever see those and I've never seen anyone doing them with more than 3pps. Do you use blocks underneath the 'wheels' to keep the bar over the chest?
DB rowing with 180s is pretty awesome - that's single arm rowing more than I weigh

[hardNheavy2011]

Nice to see the mix of exercises you are doing and good to see the floor presses in there --- you hardly ever see those and I've never seen anyone doing them with more than 3pps. Do you use blocks underneath the 'wheels' to keep the bar over the chest?
DB rowing with 180s is pretty awesome - that's single arm rowing more than I weigh

I don't use anything under the plates and I don't have any problems keeping the bar over the chest. All I do is slowly bring the bar down until my elbows touch the floor, relax the triceps, and push it back up. I have to lay down on my garage floor to do this, but it's all I have right now. LOL

Thanks! Don't tell anyone, but I use straps on those DB Rows.