Memoirs of a Tough Old Bastard: the Resurrection of MHL

[mharrislove]

Worth the price of admission. Thanks!

Hey, journal partner - thanks for stopping by!

I wonder if we can get that turned in to a sticky?

Trust me, it's not quite instructive enough for those with the power to make things stick on the boards, but thanks for even mentioning it.

I noticed that myself. HST uses a 14 day complete deload. Stoppani recommends taking a week to do other activities and skipping the gym. He causes it "active rest" or "active recovery." The only people using that style are SCCs. A guy I worked with was a D-1 SCC. He used a similar style to the article. I never understood why. Now it makes sense.

If I understand it, in a routine where you hit the gym M-W-F and have speed and conditiong on T-Th, after six or eight weeks (whenever the over reaching results in diminished performance) you drop some of the intensity . Then after a few more weeks you could cut out the W&Th session for a couple of weeks. After a little of that you go back full tilt.

Maybe I need to read the exact programming of it again. I think I understand the basic principle though.

Yeah, looking at whole HST program is quite an eyeful. It's been a while since I dug into it, but the scheme that you cited seems pretty close. They do make pains to distinguish their 'strategic deconditioning' from 'active recovery', which to my mind is interesting - but unproven. But, yeah, the elements of load and volume variation, along with some form of back off period is in there. Plus they take the added step of decoupling volume/intensity/recovery which is like the anti-Christ of BBer magazine workouts.

No worries just sucking your infinite wisdom and making sure you stay on track... ie I miss/ missed seeing your training reports.

Ha! I appreciate the kick in the ass - we all have our moments when that's needed.

I started doing this in my training programs as well after I grew fond of it in your Promera log, before I went to the dark side. Worked, for me, really well. It's coming back this winter.

I have to say that I'm pleased with the progress so far (but not quite where I need to be), and that I've already proven to myself that I can take the added frequency when I keep the volume and fatigue in check. There are still some things that I still need to figure out, but it's all going in the right direction.

[mharrislove]

Quads, Biceps, and Forearms

“In order for man to succeed in life,


God provided him with two means,


education and physical activity. Not separately,


one for the soul and the other for the body,


but for the two together. With these two means,


man can attain perfection.”



- Plato

warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• leg extensions, 1 x 12
• lying leg curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10

QUADS

Front squats (in rack; with belt; no wraps)
bar x 10 wu
135 x 10
185 x 8
225 x 5
250 x 5
250 x 5
250 x 4
-------------
225 x 5
225 x 5
225 x 5

Don't quite have my 3rd gear back in the squat rack, but form was pretty good and the knees were fine. Regardless...feels good to do some squatin' again.


Goblet squats
90 x 10
105 x 12
105 x 15
105 x 15


Leg extensions
140 x 15
140 x 15
140 x 15







BICEPS/FOREARMS

Straight BB curls
85 x 10
95 x 8
105 x 6
105 x 6


Preacher Hammer curls
35 x 10
35 x 10
35 x 8


Preacher machine curls
110 x 10
95 x 8
80 x 8



The "Take that you lazy bastard!!!" High Frequency Sets
________________________________________


Seated machine flyes
145 x 10
160 x 10
160 x 8


Seated DB presses
50 x 15
60 x 12
70 x 10


________________________________________








Impressions:

[MikeNice81]

Goblet squats only count if you do them on a Bosu Ball to improve stability.

Seriously, this is one of the reasons I keep tuning in. You're always doing something outside of the norm and it looks like it works. It is great to see somebody stepping out of the box. So many guys in the gym are doing the exact same routines (many of them in their BB.com shirt) and looking alike. In here we see something different and a return to a time when everybody looked different. People were trying their own particular brand of voodoo and you could tell. Old school work and old school work ethic all of the way.

Keep up the solid work.

[Boomer29]

Good job that's alot of steady heavy sets! WTG man.

[mharrislove]

Goblet squats only count if you do them on a Bosu Ball to improve stability.

You're killiin' man...

Seriously, this is one of the reasons I keep tuning in. You're always doing something outside of the norm and it looks like it works. It is great to see somebody stepping out of the box. So many guys in the gym are doing the exact same routines (many of them in their BB.com shirt) and looking alike. In here we see something different and a return to a time when everybody looked different. People were trying their own particular brand of voodoo and you could tell. Old school work and old school work ethic all of the way.

Keep up the solid work.

Will do, man. Just trying to do what's needed to get the job. I would even use a BOSU ball if it worked (of course, we all know the answer to that one)!

Good job that's alot of steady heavy sets! WTG man.

It's gettin' there, Boom. I haven't decided if I'm going to hit the 3+ plate level on front squats during the next lifting cycle or not; I may work the poundages at the 5 and 10-rep max zone - we'll see...

[Bo_Flecks]

Don't quite have my 3rd gear back in the squat rack, but form was pretty good and the knees were fine. Regardless...feels good to do some squatin' again.

You'll get third gear back soon. Glad to see you're holding up well enough to be knocking on that door.

I was just about to hit second gear again in the squat rack when it all came apart. It was interesting (odd word choice here, but I'll go with it), I got through my last squat session of 3x10x225 without a hitch. Woke up the next morning and the S1 had shifted. Still got some residuals from that 3 weeks later.

As much as I hate it, I think it is pretty much time for SteBo to finally end the chapter on squatting.

[wuskillz]

Some solid work. Mirin those front squats

[mharrislove]

Delts w/calves
*yesterday's work*

Here. Maybe this will help...

warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• leg extensions, 1 x 15
• lying leg curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10

DELTS/TRAPS

Standing BB OHPs
bar x 10 wu
105 x 5
135 x 5
155 x 5
175 x 4
155 x 5


Single-arm DB clean & press
55 x 5 / 55 x 5
60 x 5 / 60 x 5
65 x 4 / 65 x 4


Seated laterals SS w/standing BNP using pre-set BB
35 x 10 / 105 x 10
35 x 10 / 105 x 10
35 x 10 / 105 x 8


Behind the back shrugs
245 x 15
335 x 10
335 x 10



The "Take that you lazy bastard!!!" High Frequency Sets
____________________________________________


Standing cable French presses
100 x 10
115 x 10
130 x 10
145 x 10


____________________________________________



Standing heel raises SS w/loose plate front raises
2 plates x 20 / 25 x 10
3 plates x 15 / 25 x 10
3 plates x 15 / 25 x 10



Seated heel raises
2 plates x 25
2 plates x 15
2 plates x 15









Impressions:

The re-entry work is done, so the regular phases will be get rolling again. I can probably get through 2 cycles of training before I have a week-long training thing to attend (which should be about right for the next deload).

Training-wise things are going about as well as can be expected given the longish layoff. It only took a week for my shoulder to kinda' go back to it's default semi-busted up state, but it is what it is. At this point, I can't say if I'll ever get back to PR Land or not as far as bench pressing goes.

However, development is as good as it's ever been with my current training strategies, so while I'll complain from time to time, I'm not crying in my protein shake. I'm still on the journey, and all roads lead to redemption on stage. Hell, I even did practice posing for about 30 min this weekend - I can't even remember the last time I did that!

My intuition is much smarter than I am. In recesses of my mind, I feel the off-season gradually slipping away and I know the calorie-deficit joys that await me. There is a growing sense of anticipation and urgency. Soon, planning will give way to prep, and prep will submit to action, and then there's nothing left to do but to give yourself to the moment...and then everything goes blank when you imagine walking through that open door. And I don't know what's on the other side. You can't remake your flesh without something mutating on the inside, too. But that's why we do what we do...for better or worse, we wanna' find out what lies just beyond that point in the distance, which until that moment was merely a sign, a landmark, or perhaps an idea.

You may or may not like what you find when you get there, but that's always been part of the deal.














Is This Real Life?:

"So what in the hell did you do over that long deload anyway?"

I'm glad you asked! A whole buncha' stuff, including cooking class! Knife skills to be exact.

Time to elevate your game, son.









...and the shed project.

This one's actually dated now;
the door's a different color now and
the stone path is about finished.



I realize that this looks like a before pic,
but the place resembled a teen's closet
before with sh!t just everywhere.
I put up some shelves, and a 'fast track'
hook system for tools, etc. It doesn't look
like much, but it's a functional space now.




...and, well, uhm - you know...

[mharrislove]

You'll get third gear back soon. Glad to see you're holding up well enough to be knocking on that door.

I was just about to hit second gear again in the squat rack when it all came apart. It was interesting (odd word choice here, but I'll go with it), I got through my last squat session of 3x10x225 without a hitch. Woke up the next morning and the S1 had shifted. Still got some residuals from that 3 weeks later.

As much as I hate it, I think it is pretty much time for SteBo to finally end the chapter on squatting.

Yeah, that's a double-edge sword when it comes to well-seasoned lifters. You lose the ability to do things in an "ideal" way, and yet you are crafty enough to find ways to adapt or modify the program as need. Youth is indeed wasted on the young.

My 'no fly zone' list already includes: leg press, upright rows, BB incline bench; and standard bench, DB bench presses, and standard back squats are tenuous at best.

Damn...should I preorder my Bowflex now?

Some solid work. Mirin those front squats

Thanks, man...those things have been a lifesaver this season.

[MikeNice81]

There is a growing sense of anticipation and urgency. Soon, planning will give way to prep, and prep will submit to action, and then there's nothing left to do but to give yourself to the moment...and then everything goes blank when you imagine walking through that open door. And I don't know what's on the other side. You can't remake your flesh without something mutating on the inside, too. But that's why we do what we do...for better or worse, we wanna' find out what lies just beyond that point in the distance, which until that moment was merely a sign, a landmark, or perhaps an idea.

You may or may not like what you find when you get there, but that's always been part of the deal.

You're an articulate ambassador for the sport. Maybe you need to get out there like Elliott Hulse, JasonDB and CT Fletcher. I don't even consider myself a bodybuilder, but you make me want to give it a go.

Oh, and that quote is going in my APE log.

[mharrislove]

You're an articulate ambassador for the sport. Maybe you need to get out there like Elliott Hulse, JasonDB and CT Fletcher. I don't even consider myself a bodybuilder, but you make me want to give it a go.

Thanks for the vote of confidence, Mike. I think that my reading on the crazy meter may not be high enough to garner many views, but hey, stranger things have happened!

Oh, and that quote is going in my APE log.

No problem; I may be reposting some MikeNice missives in here as well...

[Boomer29]

Standing BB OHPs
bar x 10 wu
105 x 5
135 x 5
155 x 5
175 x 4
155 x 5

Grrr hate these... how did the lower back hold up?

You can't remake your flesh without something mutating on the inside, too. But that's why we do what we do...for better or worse, we wanna' find out what lies just beyond that point in the distance, which until that moment was merely a sign, a landmark, or perhaps an idea.

You may or may not like what you find when you get there, but that's always been part of the deal.

Love all of this! Go time BIG M!

[mharrislove]

Grrr hate these... how did the lower back hold up?

Everything felt about 5 or 10 lbs heavier, but the low back was in check; the same goes for today's session on the platform.

Love all of this! Go time BIG M!

That's the plan, XFit Sis. I just need to get my food prep rollin' like yours, and stay focused. I feel pretty good.

[mharrislove]

Hams and Back

warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• pull ups/chin ups, 2 x 10
• bench dips, 1 x 10
• hyperextensions, 1 x 10
• knee extensions, 1 x 15
• lying leg curls, 1 x 10

HAMS

Sumo deads (from platform; belt; Vgrips on top sets)
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3
425 x 2


Low bar back squats - squat reconstruction/power-pause style (Thanks, Flex)
135 x 10
225 x 8
285 x 6
315 x 4


Lying leg curls
140 x 12
140 x 12
140 x 10



BACK/REAR DELTS

Bentover BB rows
bar x 10
135 x 10
225 x 10
275 x 8


Seated cable high rows - using 2 cable handles
140 x 10
140 x 10
140 x 10


Single arm DB bentover laterals
75 x 10
90 x 7
90 x 6


The "Take that you lazy bastard!!!" High Frequency Sets
_______________________________________________


Seated machine flyes
130 x 10
145 x 10
145 x 8

2 sec hold for each rep at peak contraction


Machine Preacher curls
80 x 10
95 x 10
110 x 8


_______________________________________________








Impressions:

[Boomer29]

Atta boy! Ever run your sets differently on the big compounds? I always see you go ascending. I love going heavy then back to moderate and it makes it feel oh so light and keeps me motivated. I got my back squat PR that way doing parallel box squats up to 275 then ATG 245x1 felt EASYish. Had I done that ascending progression never would have gotten it. Just wondering what the council of iron thinks about that one.

[mharrislove]

Atta boy! Ever run your sets differently on the big compounds? I always see you go ascending. I love going heavy then back to moderate and it makes it feel oh so light and keeps me motivated. I got my back squat PR that way doing parallel box squats up to 275 then ATG 245x1 felt EASYish. Had I done that ascending progression never would have gotten it. Just wondering what the council of iron thinks about that one.

You make a fair point - my default mode is probably the ascending sets. I do have workouts logged where I do "back off" or "reppage" sets (that happens most often on bench press or squats). For some reason or another, I rarely do that for deads. Lately, I've only gone in the 5 to 10 rep zone on RDLs since the 'ground and pound' continuous tension of that lift lends itself to more reps in comparison to dead stop DLs. Also, like you, 2nd Chance uses the strategy of lifting a small city-state prior to going for his target lift or rep goal on a lower weight. I suppose that given my crappy muscle endurance, I fear that doing something close to a max lift would just sabotage the reps that I could do at the target weight - but maybe not, I'll give it some thought.

[Payton1221]

Rather you should see "the DNA" or "binary code" in every routine that you encounter:

• reps
• sets
• load
• frequency
• duration
• progression

...and after considering the basics, you should see this stuff:

• variation/specificity
• intra-sesson/inter-session volume
• intra-session/inter-session fatigue + recovery

Wow, I really need to "get out" more often

Great stuff, MH!

I really like what you've written above, and I think something similar could be said about all diets. They're all just some manipulation of the three macronutrients, but yet they want you to think that there's something magical about the latest and greatest "diet."

I'm going to have to acquire some of those books that you referenced. I know that you and I have discussed John Smith before. I have yet to see someone corroborate this, but Medhi at Stronglifts says John Smith was none other than Glenn Pendlay. Have you heard that?

Mark

[bamazav]

You make a fair point - my default mode is probably the ascending sets. I do have workouts logged where I do "back off" or "reppage" sets (that happens most often on bench press or squats). For some reason or another, I rarely do that for deads. Lately, I've only gone in the 5 to 10 rep zone on RDLs since the 'ground and pound' continuous tension of that lift lends itself to more reps in comparison to dead stop DLs. Also, like you, 2nd Chance uses the strategy of lifting a small city-state prior to going for his target lift or rep goal on a lower weight. I suppose that given my crappy muscle endurance, I fear that doing something close to a max lift would just sabotage the reps that I could do at the target weight - but maybe not, I'll give it some thought.

I have been doing an AMAP set with as heavy as I can, for squat variations, and then a 20 rep set at about 50% of what ever the first set weight was. Lot harder than it looks. DC calls them the widow makers for good reason.

[Boomer29]

I suppose that given my crappy muscle endurance, I fear that doing something close to a max lift would just sabotage the reps that I could do at the target weight.

LOL, you underestimate yourself! Good point.

[mharrislove]

Wow, I really need to "get out" more often

Great stuff, MH!

I really like what you've written above, and I think something similar could be said about all diets. They're all just some manipulation of the three macronutrients, but yet they want you to think that there's something magical about the latest and greatest "diet."

I'm going to have to acquire some of those books that you referenced. I know that you and I have discussed John Smith before. I have yet to see someone corroborate this, but Medhi at Stronglifts says John Smith was none other than Glenn Pendlay. Have you heard that?

Mark

Wow, Payton, Bo Flecks, and Bama posts all on the same page - how many months/years has it been since that has happened?

You may be on to something with that analogy for the "latest and greatest" diets, too!

I've heard some speculation about the true identity of 'John Smith', but I'm not sure that Pendlay was one of the suspects listed in the thread - it's a pretty reasonable guess, though! Obviously, I haven't run through every variant of the 5x5, but I sure like that John Smith version alot. Viewing the whole set up in its entirety - it's just beauty and parsimony personified.

I have been doing an AMAP set with as heavy as I can, for squat variations, and then a 20 rep set at about 50% of what ever the first set weight was. Lot harder than it looks. DC calls them the widow makers for good reason.

Aptly named, indeed. The AMAP actually sounds like an ideal approach for powerbuilder types (i.e., bodybuilders that pay attention to strength and/or power training).

LOL, you underestimate yourself!

That very well could be. Who knows? If the shoulder plays nice, I may even try it tomorrow morning!

[MikeNice81]

I have been doing an AMAP set with as heavy as I can, for squat variations, and then a 20 rep set at about 50% of what ever the first set weight was. Lot harder than it looks. DC calls them the widow makers for good reason.

I've been wanting to try what my friend called the man maker. You do a 50 rep set with squats. Then you take a six minute break and do it again. Basically you start at 75% of your weight and have a spotter strip it when you reach failure. The goal is to never rack the bar and to keep the weight above 40 - 45%. He said it was their first leg day when he played college football.


I haven't had the nerve to try it.

[Bo_Flecks]

Wow, Payton, Bo Flecks, and Bama posts all on the same page - how many months/years has it been since that has happened?

For one brief, shining moment the stars were all aligned.

Interested to see if your shoulder played nice today. Been dealing with some of that myself, and had to go back to the basics and do a little rehab work. I am now starting to handle some decent weight again without any pain.

Oh... and post training ice has been my friend.

[mharrislove]

Chest w/triceps + calves

(Miss Teenage America 1972 Mary Fitzpatrick & first runnerup, Mary A. Grabavoy)





Winners and Losers

warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10
• knee extensions, 1 x 15
• lying leg curls, 1 x 10

CHEST/TRICEPS

Flat BB bench press
bar x 10
--------- two doubled red bands, high tension
45 - 135 x 10
100 - 190 x 10
135 - 225 x 10
155 - 245 x 5
185 - 275 x 4
195 - 285 x 3
155 - 245 x 7

Meh... Bench work just seems to be going south. Granted, I may still be a bit deconditioned from the long deload, but I'm starting to wonder if I'm hitting the limits of what my shoulder will allow. I dunno... I'll need to think about it some, and perhaps regroup.


Gironda presses
--------- two doubled red bands, high tension
100 - 190 x 10
115 - 205 x 8
115 - 205 x 10


JM Presses
185 x 7
185 x 8
185 x 8


Seated machine flyes - with 2-3 sec holds at peak contraction
145 x 10
160 x 10
160 x 7+3


Dip machine (stack weight)
190 x 12
190 x 12
190 x 12


Standing cable French presses
115 x 10
130 x 10
130 x 10



The "Take that you lazy bastard!!!" High Frequency Sets
_________________________________________


Leaning laterals
40 x 10
50 x 8
50 x 10

Literally hit a dude in the stomach with a 50 lb DB during the set when he bumped into me trying to reach another machine. It wasn't like a Clubber Lang punch in the gut, but still...damn. He was apologetic, and apparently unhurt, and quickly moved on. I actually know the guy casually, so I just kept on rollin'.


Reverse curls
65 x 10
80 x 10
90 x 10

Friggen trainer had about 5 preset BB's balanced on their ends and in the middle of the gym floor so a client can do some kinda' giant set that includes drop sets of the said barbells. FML...it must be getting late...is it time to go yet?!!


_________________________________________



CALVES

Standing heel raises (stack weight)
1 plate x 12
2 plates x 12
3 plates x 12
3 plates x 10 - an extra set since calves suck hard...


Seated heel raises
2.0 plates x 12
2.5 plates x 12
3.0 plates x 12







Impressions:

[mharrislove]

I haven't had the nerve to try it.

Yes. Apparently, your high intelligence is tapping into its self-preservation mode.

For one brief, shining moment the stars were all aligned.

Interested to see if your shoulder played nice today. Been dealing with some of that myself, and had to go back to the basics and do a little rehab work. I am now starting to handle some decent weight again without any pain.

Oh... and post training ice has been my friend.

Now you tell me...

[ironwill2008]

Quads lookin good, Mike.

^^^^ This is money.




Why is it that the simplest advices are the most-ignored?

Sumo deads (from platform; belt; Vgrips on top sets)
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3
425 x 2


Low bar back squats - squat reconstruction/power-pause style (Thanks, Flex)
135 x 10
225 x 8
285 x 6
315 x 4

GJ on this "dynamic duo" of exercises.

Friggen trainer had about 5 preset BB's balanced on their ends and in the middle of the gym floor so a client can do some kinda' giant set that includes drop sets of the said barbells.

[MikeNice81]

It sounds like the gods aligned against the disciples of Brodin last night. lol Everybody I've talked too had an annoying night at the gym. We all managed to survive though. Time to rest up for another excursion in to the iron jungle.

[Boomer29]

45 - 135 x 10
100 - 190 x 10
135 - 225 x 10
155 - 245 x 5
185 - 275 x 4
195 - 285 x 3
155 - 245 x 7

Meh... Bench work just seems to be going south.

Or that you strayed from your normal programming

I normally just glaze over on chest work, but I snapped right out with will's bump quad pic. Of course I never know when a pic is new or a recycle. That's what I get for checking on my phone. Why are you pics so little...

Your freaking inner sweep is mad ridiculous.

[rpaul11]

Good afternoon sir...Just dropped by to give you a little blast from the past I see things are still going strong. Best of luck to you.

[mharrislove]

Quads lookin good, Mike.

Thanks, my friend.

^^^^ This is money.


Why is it that the simplest advices are the most-ignored?

It's the 'Advice Paradox': wise men don't need it, and fools won't heed it.

GJ on this "dynamic duo" of exercises.

Yeah, that pairing is no joke. You'll never set a PR on the 2nd movement, but you will work dearly for whatever you get.

[img]http://www.reactiongifs.com/wp-content/uploads/2013/04/why.gif[img]

My feelings exactly...

It sounds like the gods aligned against the disciples of Brodin last night. lol Everybody I've talked too had an annoying night at the gym. We all managed to survive though. Time to rest up for another excursion in to the iron jungle.

Yup. One day, it's Walmart on black Friday; the next day, it's the Iron Church in an increasingly (fat) and secular world.

Or that you strayed from your normal programming

Did I? It wouldn't be the first time, that's for sure...

I normally just glaze over on chest work, but I snapped right out with will's bump quad pic. Of course I never know when a pic is new or a recycle. That's what I get for checking on my phone. Why are you pics so little...

Your freaking inner sweep is mad ridiculous.

Thanks, Boom. And, yeah, because I use pics for both entertainment purposes and straight up progress updates, it's hard to tell when the new stuff is posted. The pic that IronWill reposted is recent enough to be representative or where I'm at right now.

I'll probably do a few new ones within the next month. My photographer friend from AZ will be in town in September, and we'll probably take a boatload of pics then. So, having some candids early in the summer will allow for good comparisons with the Fall pics. Another plus to the Sept pic session will be that the same guy will take some good pics (I hope) when I'm in contest shape next spring.

Good afternoon sir...Just dropped by to give you a little blast from the past I see things are still going strong. Best of luck to you.

Whoa...page #198 of this journal is truly one to remember - it's a damn reunion up in here! Thanks for stopping by, man. I'll have to see if I still have your email address and drop you a line to catch up. Again, I appreciate the post...

[ironwill2008]

It's the 'Advice Paradox': wise men don't need it, and fools won't heed it.

Well-stated, and I hadn't heard ^^^^ this before.



Definitely going to save it for future reference/use.