Hedlesky's How to Get Fat and Strong Log

[WannaBeATank]

Bingo. This block needs to have the highest relative training volume and intensity. Overload work is perfect.

Another question, but this time about reverse band squats. I'm planning on using green bands, and they take out 110 at the bottom, does this mean that if I do reverse band squats with 540 lbs, that I should free squat 430 lbs?

[NIsrael]

Hey HTrain,
If I am understanding your training do you run westside with a block periodization overlay? Also if that is the case is that mainly for the DE day or the entire training breakdown? Sorry to bug you, I just am a big fan of the block periodization and westside so it is interesting to see a working way to incorporate them.

[HamburgerTrain]

Havent posted in a while. Mostly because I havent been writing anything down and have completely forgot what I did in most of my training. Oh well, projected openers for Nationals:

650, 500, 760 for 1910. If I have an awesome day, I should be over 2100. If I have a $hitty day, I'll get something in the low 2000s and still set the national deadlift record.

[HamburgerTrain]

Hey HTrain,
If I am understanding your training do you run westside with a block periodization overlay? Also if that is the case is that mainly for the DE day or the entire training breakdown? Sorry to bug you, I just am a big fan of the block periodization and westside so it is interesting to see a working way to incorporate them.

Yes. And I use it for all of m training. It is the only way it is effective. I still use the same training breakdown: Accumulation, Intensification, Transformation. My loading is a little more concentrated than the typical Westside System. This works best for me as a raw and single ply lifter. I will definitely change it up a little when I get into multiply because technical skill becomes more of an issue. Anywya training is broken down like this:

Accumulation:
DE- Ultra high volume- 50-60 reps on main lifts (usually 50% and 25-30 sets of 2-3 reps for time)
ME- 3-5rms only, limited accomodated resistance
RE- General and high volume

Intensification:
DE- Moderate volume- typical speed strength and strength speed work
ME- 1-3rms with tons of overload
RE- Specific and high volume

Transformation:
DE- Low volume
ME- percentage based
RE- Specific low volume

[HamburgerTrain]

Another question, but this time about reverse band squats. I'm planning on using green bands, and they take out 110 at the bottom, does this mean that if I do reverse band squats with 540 lbs, that I should free squat 430 lbs?

Doesnt mean anything. It means you can reverse band squat 540 with the green bands. Just write that number down and beat it the next time. If that number goes up in your next training cycle but your competition squat does not, then ditch it because its not helping.

[NIsrael]

Yes. And I use it for all of m training. It is the only way it is effective. I still use the same training breakdown: Accumulation, Intensification, Transformation. My loading is a little more concentrated than the typical Westside System. This works best for me as a raw and single ply lifter. I will definitely change it up a little when I get into multiply because technical skill becomes more of an issue. Anywya training is broken down like this:

Accumulation:
DE- Ultra high volume- 50-60 reps on main lifts (usually 50% and 25-30 sets of 2-3 reps for time)
ME- 3-5rms only, limited accomodated resistance
RE- General and high volume

Intensification:
DE- Moderate volume- typical speed strength and strength speed work
ME- 1-3rms with tons of overload
RE- Specific and high volume

Transformation:
DE- Low volume
ME- percentage based
RE- Specific low volume

thanks for the reply sir that is similar to a set-up I have been thinking about running myself

[HamburgerTrain]

thanks for the reply sir that is similar to a set-up I have been thinking about running myself

Cool man. This $hit works. I train a couple other guys that are running similar programs with crazy results. Anyway, let me know if you have anymore specific questions. I'd be more than happy to help.

[HamburgerTrain]

Saturday-6-9-12- DE Upper

Bench- 215x12x3- paused every rep.
225 bench x 34. Not a PR but didnt use any wraps or sleeves so kinda PR? Used a comp. grip, which I never use in training.

Bent over rows-
135x2x10
225x6
Straps
315x6<~~~ moved fast didnt cheat too much.
405x6<~~~ ****ing awesome. I can now officially row more than I can bench.

Arm only 500m row in 2:45- 50% on the resistance... this sucked.

[NIsrael]

Cool man. This $hit works. I train a couple other guys that are running similar programs with crazy results. Anyway, let me know if you have anymore specific questions. I'd be more than happy to help.

Thanks man I definitely will

[NIsrael]

Hey HTrain,
I was wondering about your transformation block. What do you do for the ME percentage based portion? And by low volume DE/RE work do you mean triples and fives or something else? Sorry for all the questions just trying to get it all down. I was also wondering how long you run each block for, generally?

[chrissmax]

Saturday-6-9-12- DE Upper

Bench- 215x12x3- paused every rep.
225 bench x 34. Not a PR but didnt use any wraps or sleeves so kinda PR? Used a comp. grip, which I never use in training.

Bent over rows-
135x2x10
225x6
Straps
315x6<~~~ moved fast didnt cheat too much.
405x6<~~~ ****ing awesome. I can now officially row more than I can bench.

Arm only 500m row in 2:45- 50% on the resistance... this sucked.

Strong rows!!! I bet you look like a silver back gorilla with that deadlift and row strength lol.

Are you doing raw nationals or single ply?

[HamburgerTrain]

Hey HTrain,
I was wondering about your transformation block. What do you do for the ME percentage based portion? And by low volume DE/RE work do you mean triples and fives or something else? Sorry for all the questions just trying to get it all down. I was also wondering how long you run each block for, generally?

DE work stays around 50% with bands and chains dropped.

My ME Work is usually 75% for a bunch of singles week 1, 50% week 2, with a full meet at 30% 2-3 days out.

[HamburgerTrain]

Strong rows!!! I bet you look like a silver back gorilla with that deadlift and row strength lol.

Are you doing raw nationals or single ply?

Both if I can afford it. haha. Single Ply in a week and a half though.

[HamburgerTrain]

My entire Tuesday- 6-19-12-

6am- Wake up, read some stuff online while chugging 2 k-cups of very strong coffee

7am- Get to gym
Benched 215x5x1 (50%)
Rowed 225x5x3
Scap Rows-225x3x5
Lateral Sh. Raises- Mini x 3x10

Tabata Calorie Row- 78. This is brutal conditioning.

8am-Client #1 cancelled on me this morning so I tractioned my shoulders, smashed my heel chords on a barbell for 5 minutes a leg, worked on ankle mobility for about 20minutes.

9am- Had a youth SAQ group. Today was active recovery for them which means:

PVC rolling
20min dynamic warm-up
Got 3 10yd dash times for all 15 kids
Reactive Triple Box Jumps- 12inches for 10x3
1 Leg SLDLs for 3x8 on each leg

Prowler- 50lbs for 6 trips of 130 feet with a turn around at 65. Rest was however long it took the others to push the thing.

I always feel bad when people throw up. Some of the kids work so damn hard, it is tough for them to have an 'easy' day. Pukey count this week was 2. This is a PR.

10:30am- Had my QL's smashed to a ****ing pulp, had my spine adjusted, and got my hip unlocked. Then I was hooked into a traction table turned up to 150lbs of pull for 10 minutes. The most I had done until today was 135. I thought 15 more pounds would not be a big difference and 150lbs sounded cooler anyway. After the 10 minutes, it took me 20 minutes to be able to stand. I think it tractioned my soul more than my spine.

11:15am- Venti Cafe Americano with 1/4 cup of heavy cream and 30g of whey isolate. Got back to Live Long Fitness and stretched my psoas/illicus/hip flexor complex for about 15 minutes (modified couch stretch).

12:00pm- Started with a new client last week... he is 6'4'' and over 350lbs. I know this because our scale at the gym only goes to 350 and when he stood on it, the LED flashed error, a little robot arm appeared out of the side with a gun in its hands, and then it blew its brains out. I am guessing him at AT LEAST 380. He moves very well and tested above "****ty" on my movement analysis that I use on new athletes. I am very excited to work with this kid... yes, I said kid. He is 16.

1:00pm- Was running late for a client at another gym (a fitness center I currently manage). Called him to appologize, he said he forgot about the appointment but wants to give me a check for 10 more sessions (even though he is still good for 3 more) today so that I have more spending money at Nationals. These are the best kind of people to work with.

1:30- Got to the fitness center and thank god had time to shower, eat, and get more coffee.

2:00pm-9:00pm- Manage fitness. There is a local deli/food place right down the street that delivers. I plan on backloading like a maniac tonight while people on treadmills watch and then taking it easy until weigh-ins on Sunday. Weight was 262.2 this morning so I have a little breathing room.

I don't know why I shared all of this today. Probably because I want to look like I am working so people won't come up and ask me how the horizontal leg press machine can be adjusted. *sigh*. More tomorrow.

[FrostHammer]

Really liked the detailed write-up on a "normal" day.

You train like a madman, but there is a method to your madness as you stated.

You only eat one meal before backloading? I recently bought the CBL book and it's taking me a bit to get through it and i think i am making it much more complicated than it actually is.