HardNHeavy's Post Competition Journal

[hardNheavy2011]

Mirin' the 10 x 3 x 305 on the close grip benching Brad and then the 15 rep tire flips to follow

Thanks Andrew. I'm just about maxed out on the close grip though. I'm supposed to move to 310 x 10x3 but I'm not real confident it will happen. This weight loss is doing what it always does....robbing me of benching strength. LOL

[hardNheavy2011]

5-31-2013

Deload Deadlifts
230-5
280-5
340-5
320-5

Sumo-
340-5
340-5
340-5

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

1 Arm Deadlifts-
140- 5R 5L
190- 5R 5L
210- 5R 5L
230- 5R 5L
280- 5R 5L
320- 1R 1L

*Going to see if this has any carryover to regular deadlifts. I think it will increase core strength if nothing else. They are a bitch by the way. haha

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

[fittofattofit]

Thanks Andrew. I'm just about maxed out on the close grip though. I'm supposed to move to 310 x 10x3 but I'm not real confident it will happen. This weight loss is doing what it always does....robbing me of benching strength. LOL

Considering you've already cut back sharply you haven't shown any sign of a plateau on either the CGBPs or the OHPs. That will happen of course but if you can keep on pushing those deadlift PRs then you're doing something right

I love it that your one-armed deadlift isn't that much less than my max

[hardNheavy2011]

Considering you've already cut back sharply you haven't shown any sign of a plateau on either the CGBPs or the OHPs. That will happen of course but if you can keep on pushing those deadlift PRs then you're doing something right

I love it that your one-armed deadlift isn't that much less than my max

Well, I have cut back quite a lot, but the strength is still there on Deads and Squats so I'm happy. The thing about bench is my form. If it wavers just for a second or I get out of the groove, I miss the lift. I just don't have that stability to ride it out like I used to. But, I'm hanging there!

I'm shooting for a 405 1 arm deadlift and no I'm not trying to rub it in. I just think there might be some other lifts that could help me add more to my regular deads.

[hardNheavy2011]

6-2-2013

Box Squats- 15" Box SSB
155-10
245-8
335-5

395x2 x 10 sets 60 seconds rest between sets

RDL-
410-8
500-6 PR
510-4 PR
410-8

*Added a few PRs today and I'm happy about that. I had a few wardrobe changes and had to put some pants back on since I was dragging the bar up my shins. LOL Didn't feel too good actually.

Leg Press-
360-15
450-15
540-15

Reverse Hypers-
260-10
260-10
260-10

[fittofattofit]

I'm shooting for a 405 1 arm deadlift and no I'm not trying to rub it in. I just think there might be some other lifts that could help me add more to my regular deads.

405 one armed deadlift .... not trying to rub it in .... yeah right

Great vid ... the 395 box squats looked effortless, and the 500 RDLs looked easy as well. Excellent form

[hardNheavy2011]

405 one armed deadlift .... not trying to rub it in .... yeah right

Great vid ... the 395 box squats looked effortless, and the 500 RDLs looked easy as well. Excellent form

LOL!! Well, when I pull 405 with 1 arm then I'll rub it in. haha It will probably be awhile though.

When I look at those box squats they do look easy, but they're not. lol That damn SSB is pulling me forward so bad that sometimes I don't feel as if I'm going to make it back up.

I have a comp that I'm looking at doing the weekend of July 13th. It might be too early to hit 181, but I might do it anyway just to see how my knees are going to hold up. I should be at about 191 by then. I could do some water manipulation and be in the mid 180's, but we'll have to see what happens.

[hardNheavy2011]

6-4-2013

Close Grip Bench-
140-12
140-12
190-8
220-5
255-5
285-5

Felt weak today. Might have been lack of calories or mowing all day in the hot sun. :/ Going back to 5/3/1 for bench to give my shoulder a little rest. I'll only be hitting bench once a week again instead of every other day like I have been.

Dips-
BW-15
BW-15
BW-15
BW-15
BW-15

Dumbbell Press-
60-15
80-15
80-15
80-15
80-15

[hardNheavy2011]

6-4-2013

$hit work

Tire Flips-
18
18
18

hammer hits-
15-R 15-L
15-R 15-L
15-R 15-L

Sled- 90lbs 200ft
Drag
Drag
push
push
drag

[hardNheavy2011]

6-5-2013

1 Arm Deadlifts-
140- 5R 5L
230- 5R 5L
280- 5R 5L
320- 1R 1L
370- 1R 1L PR

Deadlifts-
370-5
430-5
490-10 PR

*So, I pulled 490 fairly easily for the first 7 reps and then for some reason exhaustion set in. I don't know if it was all the $hitwork I did yesterday with the tire flipping etc., but I gassed pretty quickly. However, I was determined to pull a PR today and stuck it out for another 3 reps. Rep number 10 wasn't going to happen after I let go of the bar, but I had a moment of clarity. I thought to myself, "Okay, you're tired and beaten, but you NEED this rep to improve". So, I imagined pulling this last rep in a comp after squatting 600+ and benching. I figured by then I'd be feeling like I was when I pulled that last rep. Yeah, I rested, but I'm giving me that rep damn it.

Good Mornings-
155-10
165-10
165-10
165-10

Reverse Hypers-
280-10
280-10
280-10
280-10

No audio for the video. If you can imagine the sound of someone taking a severe beating and enjoying it, then that's the soundtrack that would fit this video.

[fittofattofit]

LOL!! Well, when I pull 405 with 1 arm then I'll rub it in. haha It will probably be awhile though.

When I look at those box squats they do look easy, but they're not. lol That damn SSB is pulling me forward so bad that sometimes I don't feel as if I'm going to make it back up.

I have a comp that I'm looking at doing the weekend of July 13th. It might be too early to hit 181, but I might do it anyway just to see how my knees are going to hold up. I should be at about 191 by then. I could do some water manipulation and be in the mid 180's, but we'll have to see what happens.

That'll be cool to do the comp so soon and I' sure it will give you a feel for whether the cut is affecting your strength ... going by the lifting so far it hasn't
It looks like you've made big gains in your benching programme since you started the 3 x per week ... do you ever do a 1RM test at home or do you leave that for the competitions?


Nice work on doing a one-armed deadlift more than I can pull with two-arms I've got to see a vid of these. Strong 490 x 10. TBH your last rep was better than the 9th rep where you hitched a little to get that bar up. You really kept your form tight for the 10th rep. I'm always looking at your deadlift vids for cues for me ... you're so strong throughout all phases of the lift that there's almost never anything to fault.... I want to be like you when I grow up

[w8killer]

[QUOTE=hardNheavy2011;1083118443]6-5-2013

1 Arm Deadlifts-
140- 5R 5L
230- 5R 5L
280- 5R 5L
320- 1R 1L
370- 1R 1L PR

Deadlifts-
370-5
430-5
490-10 PR

*So, I pulled 490 fairly easily for the first 7 reps and then for some reason exhaustion set in. I don't know if it was all the $hitwork I did yesterday with the tire flipping etc., but I gassed pretty quickly. However, I was determined to pull a PR today and stuck it out for another 3 reps. Rep number 10 wasn't going to happen after I let go of the bar, but I had a moment of clarity. I thought to myself, "Okay, you're tired and beaten, but you NEED this rep to improve". So, I imagined pulling this last rep in a comp after squatting 600+ and benching. I figured by then I'd be feeling like I was when I pulled that last rep. Yeah, I rested, but I'm giving me that rep damn it.

Good Mornings-
155-10
165-10
165-10
165-10

Reverse Hypers-
280-10
280-10
280-10
280-10

No audio for the video. If you can imagine the sound of someone taking a severe beating and enjoying it, then that's the soundtrack that would fit this video.



Hell yeah!! Thats some good pullin' in my book sir.

[hardNheavy2011]

That'll be cool to do the comp so soon and I' sure it will give you a feel for whether the cut is affecting your strength ... going by the lifting so far it hasn't
It looks like you've made big gains in your benching programme since you started the 3 x per week ... do you ever do a 1RM test at home or do you leave that for the competitions?


Nice work on doing a one-armed deadlift more than I can pull with two-arms I've got to see a vid of these. Strong 490 x 10. TBH your last rep was better than the 9th rep where you hitched a little to get that bar up. You really kept your form tight for the 10th rep. I'm always looking at your deadlift vids for cues for me ... you're so strong throughout all phases of the lift that there's almost never anything to fault.... I want to be like you when I grow up

So far, I don't think it's affected my strength at all. Honestly, I'm getting stronger. I think I just had a bad day on bench a few days ago. I've never maxed out one time at home. I use the 1RM charts to see where I'm at. Anything from 6 reps down is dead on for me so I rely on that. When you train alone it's tough to get a 1RM in. LOL


I'll get some video of my next 1 Arm pulls. I'm going to try and hit 405. I seem to increase dramatically once I get used to a new movement. I do use a strap though.
A few years ago, I would have said you're crazy to watch my deadlift form, but I think you're right in the fact that I've pretty much got it down. I may not be the best deadlifter ever, but I'm so far ahead of where I used to be that I'm okay with it. You right about rep 10. I hitched 9 and that's why I was going to quit the set, but I knew if I rested a little, I could pull it correctly. Usually if I let go of the bar, I'm done and I walk away. This time I just couldn't do it because I knew I could get one more. Plus I figured you'd give me **** if I didn't get one more. Honestly, the only way I wasn't getting rep 10 is if I passed out from rep 9. LOL!!

[hardNheavy2011]

6-6-2013

More $hitwork

Tire Flips-
15
15
15
15

Hammer Hits-
15R 15L
15R 15L
15R 15L
15R 15L

Sled- 90lbs 200ft
Drag
Push
Drag
Pull
Drag
Ropes


I need to get my wheelbarrow back out again.

[fittofattofit]

A few years ago, I would have said you're crazy to watch my deadlift form, but I think you're right in the fact that I've pretty much got it down. I may not be the best deadlifter ever, but I'm so far ahead of where I used to be that I'm okay with it. You right about rep 10. I hitched 9 and that's why I was going to quit the set, but I knew if I rested a little, I could pull it correctly. Usually if I let go of the bar, I'm done and I walk away. This time I just couldn't do it because I knew I could get one more. Plus I figured you'd give me **** if I didn't get one more. Honestly, the only way I wasn't getting rep 10 is if I passed out from rep 9. LOL!!

It'd be interesting to see your form from a few years back and to see if it's changed. I know that there's no perfect deadlift technique because we are all going to vary in our leverages but I do think you've found the perfect deadlift form for your physique --- of course deadlifting 600 does sort of imply you know what you're doing

I need a little bit of your confidence facing the bar and going back for those extra reps

Good job on the sh!t work

[hardNheavy2011]

It'd be interesting to see your form from a few years back and to see if it's changed. I know that there's no perfect deadlift technique because we are all going to vary in our leverages but I do think you've found the perfect deadlift form for your physique --- of course deadlifting 600 does sort of imply you know what you're doing

I need a little bit of your confidence facing the bar and going back for those extra reps

Good job on the sh!t work

My form years ago was all back. I didn't really know how to use my legs. LOL I think you're right though, I have found what works for me and although I THINK I can pull more sumo, it's way too hard on my knees and hips so I'll stick to conventional.

It's just my stubborn side coming out. It would have pissed me off if I had of walked away without trying one more rep.

Thanks! I did a little more today. lol

6-9-2013

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

DB Rows-
80-15
80-15
80-15
80-15

Straight Arm Pulldowns-
30-15
40-15
50-15
50-15

Tire Flips-
15
17
15
15

[fittofattofit]

Nice sh!twork Brad

Actually, pretty strong reverse pull-downs at 260 x 8

[hardNheavy2011]

6-10-2013 This was a rough one lol

Box squats- 15" box ssb
155-8
245-8
335-5

395x2 x 8 sets with 60 sec rest between sets

I cut out two sets with the SSB and added two sets with a regular barbell just to start getting the feeling of the real bar again.
230-8
320-5

RDL-
320-10
410-8
510-3
510-5 PR

I wanted a PR today and I got one. I failed to get 510 for 5 on the first try so I rested a little bit and gave it another try.

Leg Press-
360-15
450-15
630-10
540-10

Reverse Hypers-
300-10
300-10
300-10
300-10

[cmg1976]

Hi Brad! Congrats on the RDL

[hardNheavy2011]

Hi Brad! Congrats on the RDL

Hey Christine!! Thank you!!

[ironwill2008]

RDL-
320-10
410-8
510-3
510-5 PR

I wanted a PR today and I got one. I failed to get 510 for 5 on the first try so I rested a little bit and gave it another try.

Great job!

One of the toughest feats in weight training is to come right back after missing a lift and then nailing it.

[hardNheavy2011]

6-11-2013

Close Grip Bench-
140-10
170-10
200-5
230-5
270-3
300-3
300-3
250-10
250-10
220-10
195-10
195-10

Dumbbell Press-
80-15
80-15
80-15

Dips-
BW-15
BW-15

[fittofattofit]

Awesome work on the RDLs Brad ... I know I say it every time, but you make that look so easy
I haven't seen you lifting in shorts and from that angle and you've got huge mass in those thighs ... great cuts in those hammies as well so the cutting is showing fruit

Great vid and looking jacked. And ohh ......... dat ass


Great job on the 300lb close grip presses as well

[hardNheavy2011]

Awesome work on the RDLs Brad ... I know I say it every time, but you make that look so easy
I haven't seen you lifting in shorts and from that angle and you've got huge mass in those thighs ... great cuts in those hammies as well so the cutting is showing fruit

Great vid and looking jacked. And ohh ......... dat ass


Great job on the 300lb close grip presses as well

Thanks Andrew!

Well, I can guarantee you that neither one of those 510 sets were easy at all. I thought I was going to puke on the downward part of the lift on each rep. Speaking of my quads and ass....lol The last comp I squatted in back in Nov. of 2012 was interesting with some of the questions the other lifters were asking me. A few people thought my quads were very small compared to how much I squatted (623). I told them it was all the the ass. They could not deny my large ass. haha!!

The cut is killing my bench though, but thanks! I'm at 194 and still dropping on 2500 calories per day. I figure I'll be at 190 the week before the meet. I'll do some water manipulation, drop 9lbs and hopefully be around 195 the next morning when I actually lift. LOL

[hardNheavy2011]

5-14-2013

1 Arm Deadlifts-
230- 5R 5L
280- 3R 3L
320- 2R 2L
380- 1R 1L

Deadlifts-
410-5
460-3
515-4

My garage had some major humidity going on today. No matter how much chalk I applied, I just couldn't hold onto the bar. I settled for 515x4. Not even close to a PR, but I think I could have hit 8 if I could have had a decent grip. :/

Good Mornings-
175-10
175-10
175-10
175-10

Reverse Hypers-
300-15
300-15
300-15
300-15

GHR
BW-10

[fittofattofit]

Closing in on that 405 single armed deadlift Brad! In for the vids on that one!

[hardNheavy2011]

Closing in on that 405 single armed deadlift Brad! In for the vids on that one!

I think I'll get it next workout. I've got the form down now!

[hardNheavy2011]

6-16-2013

Close Grip Bench-
140-5
170-5
200-3
220-5
250-7
285-7
250-10
250-10
230-10
200-10
200-10

Dips-
BW-16
BW-16
BW-16

Dumbbell Press-
80-15
80-15

[hardNheavy2011]

6-17-2013

Box Squats- 15" box safety squat bar
160-10
250-8
340-5

420x2 x 8 sets with 60 seconds rest between sets

RDL's
320-10
460-5
520-5 PR
410-10

Leg Press-
360-15
450-15
450-15
450-15

Reverse Hypers-
320-10
320-10
320-10
320-10

[hardNheavy2011]

Happy pup pics for today