HardNHeavy's Post Competition Journal

[fittofattofit]

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.

Still great work on the benching and dips! And you've got plenty of strength to do justice at the competition on your deads and squats, so no point in pushing to make last minute gains and hurting yourself
OI'm looking forward to this comp now

My Max Effort lifts from the other day

Too easy!!

[hardNheavy2011]

Still great work on the benching and dips! And you've got plenty of strength to do justice at the competition on your deads and squats, so no point in pushing to make last minute gains and hurting yourself
OI'm looking forward to this comp now


Too easy!!

I agree 100%. I'm going to do one more squat day with moderately heavy box squats and one more max effort deadlift day, probably Friday, and then just do some sledwork and maybe a few pulls or light squats just to keep my form down during the last week. My shoulder is feeling somewhat better since stopping therapy so that's nice. It still hurts, but not nearly what it has in the past few weeks.

Okay, here's what I'm seeing on these deads. Have you noticed that once I get the weight off the ground, the bar seems to get out in front of me? I know that's hurting leverages. I am thinking that I need to involve my lats more and pull the weight back into me right as I get it off the ground. I know that's easier said than done. haha There are so many things running through my mind when I begin that lift. I know you totally understand what I'm saying.

[cmoore]

Good news. Keep on it big guy.

[hardNheavy2011]

11-12-2012

Sledwork

200ft distance

135lbs
2 sets down and back

90lbs
4 sets down and back

Here's a video I shot of my different sled techniques to really work the hams and glutes. The first way is the standard way to push it. Feet back, pushing with the quads. The second way is my way. Low grip on the sled handles and trying to pull with the glutes and hams as I make my way across the yard. It's all about feel I think. Anyway, sorry about the ass shots. I think you guys can handle it.

Plus I needed a reason to use that Armored Saint song.....haha

[fittofattofit]

I agree 100%. I'm going to do one more squat day with moderately heavy box squats and one more max effort deadlift day, probably Friday, and then just do some sledwork and maybe a few pulls or light squats just to keep my form down during the last week. My shoulder is feeling somewhat better since stopping therapy so that's nice. It still hurts, but not nearly what it has in the past few weeks.

Good news about the shoulder!

Okay, here's what I'm seeing on these deads. Have you noticed that once I get the weight off the ground, the bar seems to get out in front of me? I know that's hurting leverages. I am thinking that I need to involve my lats more and pull the weight back into me right as I get it off the ground. I know that's easier said than done. haha There are so many things running through my mind when I begin that lift. I know you totally understand what I'm saying.

After looking at the vid again I can see what you mean --- there is a fraction of a second where the bar shifts away from your shin and you lean slightly forward to haul it back.
And I know exactly what you mean.....except that you're lifting 3pps more than I can
I have never really got the feel that my lats are working when I deadlift. If I could get that feeling right and pull the bar closer to me as well as harnessing some lat strength I think that my dead would be better.........I might get that 405

11-12-2012

Sledwork

200ft distance

135lbs
2 sets down and back

90lbs
4 sets down and back

Here's a video I shot of my different sled techniques to really work the hams and glutes. The first way is the standard way to push it. Feet back, pushing with the quads. The second way is my way. Low grip on the sled handles and trying to pull with the glutes and hams as I make my way across the yard. It's all about feel I think. Anyway, sorry about the ass shots. I think you guys can handle it.

Plus I needed a reason to use that Armored Saint song.....haha

That looks like great functional work ---- dat @ss and dose hammies are working hard!

[hardNheavy2011]

Good news about the shoulder!

Well, I'm just hoping to get through this comp and see where I'm at. If I don't get any additional injury or screw things up worse, I might just train for Nationals in March. LOL!!

After looking at the vid again I can see what you mean --- there is a fraction of a second where the bar shifts away from your shin and you lean slightly forward to haul it back.
And I know exactly what you mean.....except that you're lifting 3pps more than I can
I have never really got the feel that my lats are working when I deadlift. If I could get that feeling right and pull the bar closer to me as well as harnessing some lat strength I think that my dead would be better.........I might get that 405

Here's the thing about the bar moving away from me....If I think about it, I will pull the bar back towards me right off the floor and that makes the lift easier although it may not appear to move any faster. Example being, I pulled 590 in one video and it looked fairly easy. Then, on the next set, I went down to 530 and it pulled much harder and much slower. After looking at it in slow motion, the bar drifted out and I had to pull it back. I think there's a huge disadvantage in leverage just due to that fact. Is it a 60lb difference? I'm not actually sure, but it's certainly noticeable. With these longer more flexible deadlift bars that they use in meets, I don't see it being as much as a problem due to the fact the bar will flex enough at the bottom to allow me to get into a better leverage position before it even leaves the ground. Hopefully, that made a little sense. haha

That looks like great functional work ---- dat @ss and dose hammies are working hard!

Hell yeah!! I'm gonna have to pull/push it tonight due to the terrible DOMS I'm having today from my leg workout last night. I'm also getting out my foam roller. haha

[hardNheavy2011]

11-13-2012

Dynamic Effort Squats
Box squats- 15" box- 60sec rest Safety Squat Bar
345x2 10 sets

Regular Squats-
230-8
320-8
405-5

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

GHR-
bwt-10
bwt-10
bwt-10

SERIOUS DOMS TODAY!!!

Sledwork-
6 sets of pushes@200ft per push 135lbs

[EB68]

11-13-2012

Dynamic Effort Squats
Box squats- 15" box- 60sec rest Safety Squat Bar
345x2 10 sets

Regular Squats-
230-8
320-8
405-5

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

GHR-
bwt-10
bwt-10
bwt-10

SERIOUS DOMS TODAY!!!

Sledwork-
6 sets of pushes@200ft per push 135lbs

Lots of strong work in here for sure!

[fittofattofit]

Well, I'm just hoping to get through this comp and see where I'm at. If I don't get any additional injury or screw things up worse, I might just train for Nationals in March. LOL!!

Here's the thing about the bar moving away from me....If I think about it, I will pull the bar back towards me right off the floor and that makes the lift easier although it may not appear to move any faster. Example being, I pulled 590 in one video and it looked fairly easy. Then, on the next set, I went down to 530 and it pulled much harder and much slower. After looking at it in slow motion, the bar drifted out and I had to pull it back. I think there's a huge disadvantage in leverage just due to that fact. Is it a 60lb difference? I'm not actually sure, but it's certainly noticeable. With these longer more flexible deadlift bars that they use in meets, I don't see it being as much as a problem due to the fact the bar will flex enough at the bottom to allow me to get into a better leverage position before it even leaves the ground. Hopefully, that made a little sense. haha

A little bit of change in the leverage can make a huge difference in the force required to lift a weight (it's all about levers and where the fulcrum is). Just shifting a heavy weight an inch out makes it a lot heavier. The good thing is that you are aware of it and your form is very tight by anyone's standards.

Hell yeah!! I'm gonna have to pull/push it tonight due to the terrible DOMS I'm having today from my leg workout last night. I'm also getting out my foam roller. haha

You got dem DOMS!

.....and then you went and had another crazy leg workout..........love that squatting sesh!

[hardNheavy2011]

Lots of strong work in here for sure!

Thanks bro. Now it's time for some rest this upcoming week and lift some serious **** come the weekend.

[hardNheavy2011]

A little bit of change in the leverage can make a huge difference in the force required to lift a weight (it's all about levers and where the fulcrum is). Just shifting a heavy weight an inch out makes it a lot heavier. The good thing is that you are aware of it and your form is very tight by anyone's standards.




You got dem DOMS!

.....and then you went and had another crazy leg workout..........love that squatting sesh!

Still have DOMS today. Was supposed to pull my ME deadlift today, but I've decided to just rest for a week. I'll hit some light stuff next week just to keep things moving and maybe push the sled a little.

I've decided to move into the 220lb class this time because there's 8 state records I'm planning to take down in the Masters 40 and over, and the open class. I'm hoping to at least weigh 200. I already hold the 220 National record in the masters group squat, but I should be able to break that since it's only 584. I'll also be able to beat the total. So, if all goes well, I'll break 8 state records and 2 National records. And yes, we get drug tested.

[hardNheavy2011]

11-16-2012

Close Grip Bench-
230-10
280-8
300-6
320-3
230-10

Close grip +90lbs of chain-
190-5
210-4
230-3
250-1
190-5

Pushdowns-
50-12
60-12
70-12
80-12

Probably my last heavy workout. Been hittin' the anti-I's heavily and my shoulder has more of a dull ache now. haha I started a little early because my knees all of a sudden decided to start hurting too. LOL No doubt, I'm a wreck, but besides bench, I'm as strong as I've ever been so no excuses.

[Lou1se]

I've decided to move into the 220lb class this time because there's 8 state records I'm planning to take down in the Masters 40 and over, and the open class. I'm hoping to at least weigh 200. I already hold the 220 National record in the masters group squat, but I should be able to break that since it's only 584. I'll also be able to beat the total. So, if all goes well, I'll break 8 state records and 2 National records. And yes, we get drug tested.

How exciting! I like your go get 'em attitude, you are very confident and I believe you will do exactly all those things! Has that shoulder showed some improvement? Keep at it, work smart because I don't want to hear about you breaking anything else except records

Oh, one more thing - Don't do drugs M'kay? 'coz drugs are bad..

[hardNheavy2011]

How exciting! I like your go get 'em attitude, you are very confident and I believe you will do exactly all those things! Has that shoulder showed some improvement? Keep at it, work smart because I don't want to hear about you breaking anything else except records

Oh, one more thing - Don't do drugs M'kay? 'coz drugs are bad..

I am pretty confident I think. I've done a lot of work and I'm fairly certain I will better the lifts I did back in July. The shoulder isn't really showing any signs of getting better, but I'm loading up on the anti-inflammatory drugs so it's actually feeling pretty good! haha!! My goal is a 628 squat, 354 bench and 628 deadlift. If I do that, I'll probably take a little time off and maybe let my shoulder heal. Or not.

But yeah, drugs ARE bad.

Thank you for stopping in! Always nice to have a lovely lady in my journal.

[fittofattofit]

WTG 1600+ total, even with a f@cked up shoulder! Damn......I want to get to 1000
You are one strong dude so good luck with the comp and smashing more some records
It sounds like next week's prep is going to be all sitting down and eating

[hardNheavy2011]

WTG 1600+ total, even with a f@cked up shoulder! Damn......I want to get to 1000
You are one strong dude so good luck with the comp and smashing more some records
It sounds like next week's prep is going to be all sitting down and eating

Thanks! It would have to be a perfect day for me to get my 1600, but I'm certainly going to give it a shot. I've already picked my openers on squats and deads. I'm opening with both at 573, then 606 and then 628. I think a 20lb jump on the third lift is fairly conservative. LOL I might be giving myself a little too much credit on my deadlift, but I think with adrenaline, I might get an extra 20lbs. haha

I did a small workout today just to keep my form in check.

Box squats- 15" box ss bar

245x2 6 sets 30 sec rest

Speed Deads-
300x1 6 sets 30 sec rest

Pulldowns-
100-15
100-15
100-15
100-15

[cmoore]

We're all pulling for ya.

[ProtienandIron]

Good hard and heavy work as always mate. Your youtube channel got a mention today when someone asked about motivational videos in the equipment section, hope it brings you in some hits. Your recent deadlift with chains looks absolutly brutal. Good luck with your comp, I know you'll smash it.

[fittofattofit]

Thanks! It would have to be a perfect day for me to get my 1600, but I'm certainly going to give it a shot. I've already picked my openers on squats and deads. I'm opening with both at 573, then 606 and then 628. I think a 20lb jump on the third lift is fairly conservative. LOL I might be giving myself a little too much credit on my deadlift, but I think with adrenaline, I might get an extra 20lbs. haha

I did a small workout today just to keep my form in check.

Box squats- 15" box ss bar

245x2 6 sets 30 sec rest

Speed Deads-
300x1 6 sets 30 sec rest

Pulldowns-
100-15
100-15
100-15
100-15

That is a light session for you!
I bet you had to restrain yourself from throwing at least another 2pps on those squats and deads!

[hardNheavy2011]

We're all pulling for ya.

Is that a joke?? Pulling for you? I'd love some extra pulling power next weekend!

Good hard and heavy work as always mate. Your youtube channel got a mention today when someone asked about motivational videos in the equipment section, hope it brings you in some hits. Your recent deadlift with chains looks absolutly brutal. Good luck with your comp, I know you'll smash it.

Thanks bro! I checked it out and yeah, I've had quite a few more hits on my channel. I'm winding down a little bit for the weekend, but not enough to forget how to lift. In the past, I'd completely lay off training the week before, but not this time. I'm doing some light lifting in the 50-60% range just to keep me in the groove.

[hardNheavy2011]

I bet you had to restrain yourself from throwing at least another 2pps on those squats and deads!

Honestly? You're right!! I wanted to pile some plates on and give it a rip, but I've gotten a lot more intelligent about training for comps in the last few years and realized that lifting heavy would only be counterproductive. I think I'm finally growing up.

[hardNheavy2011]

This is me benching back in 2006 in a video I did for a College class. Cell-Tech is strong in this vid. Body weight was 220lbs.

410x8

[hardNheavy2011]

Made a compilation video today of some of the stuff I've been doing over the last 6 months or so. It's long and probably boring but here it is anyway. LOL

[Getsum]

This is me benching back in 2006 in a video I did for a College class. Cell-Tech is strong in this vid. Body weight was 220lbs.

410x8

Made a compilation video today of some of the stuff I've been doing over the last 6 months or so. It's long and probably boring but here it is anyway. LOL

Excellent vids man!!!

[EB68]

Just wanted to say good luck on your competition. Those are some awesome lifts in the video's, you are one strong dude! Heck just loading and unloading the bars and equipment for you would be a tough session for me

[hardNheavy2011]

Just wanted to say good luck on your competition. Those are some awesome lifts in the video's, you are one strong dude! Heck just loading and unloading the bars and equipment for you would be a tough session for me

Thanks! I have to confess that a lot of times I just leave the weights on the bars since I train at home. LOL I'm feeling good and confident. I think I'm ready for Saturday.

[fittofattofit]

This is me benching back in 2006 in a video I did for a College class. Cell-Tech is strong in this vid. Body weight was 220lbs.

410x8

410 x 8
And it looked so easy. I wouldn't make 140 x 8 look as good!

Made a compilation video today of some of the stuff I've been doing over the last 6 months or so. It's long and probably boring but here it is anyway. LOL

Fantastic collection of lifts HNH!
The 500 squats and deads looked really easy for you; the hip thrusts looked painful; the 600+ deads looked great
I expect to see some good competition vids from next weekend!

[drudixon]

Made a compilation video today of some of the stuff I've been doing over the last 6 months or so. It's long and probably boring but here it is anyway. LOL

Great vid. Not boring at all. Those 20 sumo deads were retarded.... Your strength is amazing. I hope to get there some day. What's the exercise called where you had the bar across your lap and were humping the air? I can guess what it's for, but would like to research it. I just changed my dead to a slightly wider stance, so locking out will be less of an issue, but getting started will be harder..

Anyway, impressed as always.

[cmoore]

Pulling, rooting, happy thoughts. :-)

[hardNheavy2011]

Well I killed it on squats, but was only able to get one deadlift in due to a very pissed off shoulder. I have lots of video to go through but here were my lifts-

Weighed in at 202lbs.

Squats- 573,606,622
Bench-325,342,358
Deadlift- 573 I had to stop there. I pulled 573 quickly but I was feeling some major pulling on that tendon, so I thought better of adding anything. I'm happy as hell though. The sad part is that I pulled 590 in training so I knew I had at least 606 in me. Oh well, I'll heal up a little, and start over with different max's to work with.

Video's coming soon.