HardNHeavy's Post Competition Journal

[cmoore]

Always cool stuff in here. Keep it up big man.

[ProtienandIron]

Merry Christmas mate!

[hardNheavy2011]

You made that benching look very easy. I like how tightly you kept your elbows in to do that close grip benching as well as the DB pressing using a hammer grip.
You've got plenty to be proud of with building all that equipment --- I admire your dedication to training and to making it happen no matter what. That Pushdwon machine is bad@ss!


What a cute puppy! It's a beautiful animal (much prettier than my Staffy --- he's fugly even though we all love him)

Thanks!! I'm thinking I'm getting better at this close grip stuff now. So much better that it's barely even hurting my shoulder. Either that or the stability is increasing. Honestly, since I started building my own equipment back in 2006, I've sold almost everything else that is commercially made. LOL I like my stuff better because it was built for me and because I don't mind beating the hell out of it.

Always cool stuff in here. Keep it up big man.

Thanks for checking in brother!

Merry Christmas mate!

Merry Christmas to you too!! Hope you're getting some good equipment!

[hardNheavy2011]

Missed logging a few workouts here:

12-19-2012
30 minutes of sledwork

12-21-2012
Back Workout

Reverse Grip Pulldowns-
190-10
240-10
260-10
260-8
190-10

One Arm Machine Rows-
140-12
140-12
140-12
140-12

Regular Pulldowns-
190-10
190-10
190-10

[hardNheavy2011]

12-23-12

Deadlifts- Conventional
135-10
225-5
315-5
405-3
495-2

Speed Deadlifts- Conventional

405x3 8 sets with 90 second rest intervals

Supersets-
RDL-330-8 Good Mornings-165-8
RDL-330-8 Good Mornings-165-8
RDL-330-8 Good Mornings-165-8

Reverse Hypers-
140-12
190-12
190-12

[Lou1se]

Merry Christmas HnH

[hardNheavy2011]

Merry Christmas HnH

Merry Christmas to you!!

[hardNheavy2011]

12-25-2012

DE Bench
Speed Bench
190x3 9 sets with 60 second rest periods

DB Presses-
100's- 15
100's- 15
100's- 15
100's- 15
100's- 15

Dips-
35-10
35-10
35-10

[-=FLEX=-]

Quick & Dirty one, eh?

Merry Christmas.

[hardNheavy2011]

Quick & Dirty one, eh?

Merry Christmas.

LOL! Yeah, I had an hour away from the family so I had to get busy.

Thanks bro. Merry Christmas to you too!

[EB68]

Nice dedication HNH. I wanted to lift today, but after traveling all day I felt it would have been a weak session. 100'sx15x5=fuking strong.

[hardNheavy2011]

Nice dedication HNH. I wanted to lift today, but after traveling all day I felt it would have been a weak session. 100'sx15x5=fuking strong.

Thank Eric! I wouldn't have been lifting if we didn't have Christmas at our house this year.

[fittofattofit]

Mirin' those speed deads with the 405s and great Christmas Day chest sesh! One of the advantages of a home gym!
I hope you had a great Day!

[hardNheavy2011]

Mirin' those speed deads with the 405s and great Christmas Day chest sesh! One of the advantages of a home gym!
I hope you had a great Day!

Thanks!! Wait until week 4. It's going to get rough!

Here's what it looks like. format is sets x reps

Week 4

Deadlift (90%): 1x2 @ 555 lbs
Speed deadlift (75%): 5x3 @ 465 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

[hardNheavy2011]

12-26-2012

DE Squats

Box Squats- WIDE- 12" box- SS Bar
245x2 x 10 sets 60 second rest periods

Leg Press-
450-25
540-25
630-10
630-10
630-10

GHR-
bwt-12
bwt-12
bwt-12

Reverse Hypers-
190-12
190-12
190-12

Knees are hanging in there, but I've had to drop my box squat weights substantially

[fittofattofit]

Thanks!! Wait until week 4. It's going to get rough!

Here's what it looks like. format is sets x reps

Week 4

Deadlift (90%): 1x2 @ 555 lbs
Speed deadlift (75%): 5x3 @ 465 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 4 will be animal. You'll be repping doubles with 200lbs more than I can get for a single atm
Speed deads will be sick as well

12-26-2012

DE Squats

Box Squats- WIDE- 12" box- SS Bar
245x2 x 10 sets 60 second rest periods

Leg Press-
450-25
540-25
630-10
630-10
630-10

GHR-
bwt-12
bwt-12
bwt-12

Reverse Hypers-
190-12
190-12
190-12

Knees are hanging in there, but I've had to drop my box squat weights substantially

Bad luck about the knee but I suspect that going easy on the squatting is giving you more recovery to focus on the deads and benching. Leg presses don't hurt?

[hardNheavy2011]

Week 4 will be animal. You'll be repping doubles with 200lbs more than I can get for a single atm
Speed deads will be sick as well


Bad luck about the knee but I suspect that going easy on the squatting is giving you more recovery to focus on the deads and benching. Leg presses don't hurt?

I'm actually looking forward to it! Week 3 ain't gonna be easy either, but that 555 for a double is looking a little intimidating! It has to be done though for me to get that pull I'm after. :/

After them hurting for over a month now, I thinks it's just tendonitis. I go to the Dr in a week or two and I'm considering a cortisone shot just to get rid of the pain. LOL Than I can take it easy and build back up slowly. haha

[hardNheavy2011]

12-29-2012

Max Effort Bench

Close Grip Floor Press-
225-8
275-1
315-1
335-1
350-1
315-1
315-2

Dumbbell Press-
105's- 15
105's- 15
105's- 15
105's- 15
105's- 15

Machine Pushdowns-
180-20
180-20
180-20

[fittofattofit]

Heavy-@ss floor presses! Do you came to a full rest before the push off? It must be hard to initiate the press from the ground at those weights
Where do you feel the floor presses working most....tris/chest and are they easier on the shoulders?

Nice 15 rep sets on those DB presses as well

[hardNheavy2011]

Heavy-@ss floor presses! Do you came to a full rest before the push off? It must be hard to initiate the press from the ground at those weights
Where do you feel the floor presses working most....tris/chest and are they easier on the shoulders?

Nice 15 rep sets on those DB presses as well

\


I try to come to a complete stop, relax the triceps and then explode up. Kind of like box squats I guess. I feel those mostly in the triceps and then I use those DB presses for direct chest work even though with the hammer grip I use, it probably doesn't work the chest that effectively. :/

[cmoore]

How's the shoulder coming?

[hardNheavy2011]

How's the shoulder coming?

It's not doing to badly. I'm still using those exercises you recommended for stability and I think it's coming back now.

[cmoore]

It's not doing to badly. I'm still using those exercises you recommended for stability and I think it's coming back now.

Awesome! Rooting for a speedy recovery.

[hardNheavy2011]

12-30-2012

Week 3 of my new deadlift routine

Conventional Deadlifts-
225-5
315-5
405-3
525-2

Speed Deadlifts- 90 seconds rest periods You can see the stopwatch running in the background. LOL
430-3
430-3
430-3
430-3
430-3
430-3

RDL-
340-8
340-8
340-8

Good Mornings-
205-6
215-6
225-6

Reverse Hypers-
240-10
240-10
240-10

[fittofattofit]

Damn you make those 430 x 3 speed reps look easy!
Great work on those RDLs as well
I want half your strength and I'lll be happy

Happy New Year!

[hardNheavy2011]

1-1-2013

Back
Pulldowns-
190-10
240-10
260-10
270-10
280-10

1 arm machine Row-
165-10
165-10
165-10
165-10
165-10

Reverse Grip Pulldowns-
190-12
190-12

[hardNheavy2011]

1-2-2013

Close Grip Bench-
245-6
245-6
245-6
245-6
245-6
245-6

Dumbbell Presses-
110's- 12
110's- 12
110's- 12
110's- 12
110's- 12

[hardNheavy2011]

1-3-2013

Box Squats- 12" box SSB
265x2x10 sets

Leg Press-
360-20
450-20
540-20
630-12
630-12

GHR-Bodyweight
12
12
12

Reverse Hypers-
240-12
240-12
240-12

[hardNheavy2011]

1-4-2013

Close Grip Bench-
265-5
265-5
265-5
265-5
265-5
265-5
265-5

Pushdowns-
40-20
50-20
60-20
70-12

[hardNheavy2011]

1-6-2013

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