strong lifting today man
[quote]redsox348984 wrote:
strong lifting today man[/quote]
Thanks bro!
October 3rd, 2006
Training: HFT PM Session - Max Motor Unit Recruitment 5RM
-A Deadlifts @ 135lbs 1 x 6, @ 225lbs 1 x 3, @ 2315lbs 1 x 3, @ 365lbs 1 x 1, @ 365lbs 1 x 3*. About 4 minutes rest between last single and all out set.
-B Chin-Ups @ Bodyweight 1 x 3, @ Bodyweight + 25lbs 1 x 1, @ Bodyweight +55lbs 1 x 3* . About 1.5 minutes rest between exercises.
-C Hammer Curls @ 15lbs DBs 1 x 8, @ 35lbs DBs 1 x 3, @ 40lbs DBs 1 x 1, @ 45lbs DBs 1 x 3. About 2 minutes rest between last single and all out set.
Grip Work: Dynamic Effort Method
-D Plate-Pinch Extensions @ 7.5lbs 8 x 2. No Specified rest. Last Time: @ 7.5lbs
Supplemental Work: Repitition Effort Method
-E Hyperextensions @ 65lbs 4 x 8. No specified rest periods. Last Time: @ 60lbs
Duration: 1 hour 30 minutes
Comments:
There’s astrics on the reps for DLs and chins because they were both sloppy on the final rep. I couldn’t really lock out the deadlift and the chin was jsut barely over the bar. I still can’t do 10lbs on the plate pinch extensions fast enough. Good session. Last one before Florida which I am preparing to elave for right now (I leave tonight). I will post the rest of the week’s workouts when I get back.
I DID leave you guys a video to laugh at though.
[video]174[/video]
October 5th, 2006
Training: HFT PM Session - Max Motor Unit Recruitment 5RM
-A Front Squats @ 45lbs 1 x 6, @ 135lbs 1 x 3, @ 185lbs 1 x 3, @ 225lbs 1 x 3, @ 235lbs 1 x 3, . About 4 minutes rest between last single and all out set. Last Time: @ 225lbs 1 x 5
-B BB Military Presses @ 45lbs 1 x 6, @ 95lbs 1 x 3, @ 125lbs 1 x 1, @ 150lbs 1 x 3. About 2.5 minutes rest between exercises. Last Time: @140lbs 1 x 4
-C Dips @ Bodyweight 1 x 6, @ BW + 70lbs 1 x 4. At least 5 minutes rest between last single and all out set. Last Time: @ BW + 55lbs 1 x 5
Grip Work: Repitition Effort Method
-D Captains of Crush Trainer @ 100lbs 4 x 8. No Specified rest. Last Time: @ 100lbs
Supplemental Work: Dynamic Effort Method
-E Back Extensions @ 70lbs 8 x 2. No specified rest periods. Last Time: @ 70lbs (speed)
Duration: 1 hour 30 minutes
Comments:
I’m posting this after the fact. This workout ended up being the better of the two but I didn’t do the grip training until I got back to the hotel room as I forgot to bring the gripper. I trained at the gainesville gym which was great. It was much more hardcore than I’m sued to.
October 6th, 2006
Training: HFT PM Session - Max Motor Unit Recruitment 5RM
-A Rack Deads @ 45lbs 1 x 6, @ 135lbs 1 x 3, @ 225lbs 1 x 3, @ 315lbs 1 x 3, @ 370lbs 1 x 1. About 3 minutes rest between last single and all out set. Last Time: @ 365lbs 1 x 3
-B Different Chest-Supported Rows @ 90lbs 1 x 5, @ 140lbs 1 x 6. About 1.5 minutes rest between last single and all out set. Last Time: NA
-C Standing BB Curls @ 45lbs 1 x 6, @ 95lbs 1 x 3, @ 105lbs 1 x 3. About 2.5 minutes rest between last single and all out set. Last Time: @ 100lbs 1 x 3
Grip Work: Max Effort Method
-D Static Towel Holds @ 145lbs 1 x 30 seconds, 1 x 12 seconds, 1 x 15 seconds. No Specified rest. Last Time: @140lbs 3 x 30 seconds
Supplemental Work: Max Effort Method
-E Good Mornings @ 200lbs 3 x 3. No specified rest periods. Last Time: @ 195lbs
Duration: 1 hour 30 minutes minutes
Comments:
Again, this is after the fact. This was the shittier session of the two. I did this on an empty stomach and my gbrip failed me on the rack deads. I couldn’t bust out straps either as I didn’t have them. Tuesday it’s back to 5am workouts. The chest-supported rows felt completely different so I don’t really count them.
October 10th, 2006
Training: HFT AM Session - 2 x 12
-A1 DB Military Presses @ 50lbs DBs 1 x 12, 1 x 10. 60 seconds rest before A2. Last Time: 75 seconds rest
-A2 Front Squats @ 175lbs 2 x 12. 60 seconds rest before A1. Last Time: 75 seconds rest
-B1 Rack Chins @ BW + 25lbs 2 x 12. 75 seconds rest before B2. Last Time: NA
-B2 DB Flies @ 40lbs DBs 2 x 12. 75 seconds rest before B1. Last Time: @ 35lbs DBs, 60 seconds rest
-C1 One-Arm DB Rows @ 50lbs DB 2 x 12. 75 seconds rest before C2. Last Time:@ 45lbs DBs, 60 seconds rest
-C2 Hanging Leg Raises @ Bodyweight + 15lbs 2 x 12. 75 seconds rest before C1. Last Time: @ Bodyweight + 12lbs, 60 seconds rest
Duration: 31 minutes
Comments:
Ahhhhh, it feels GOOD to be back. This session wqas tougher than expected but I guess that’s to be expected (does that make any sense?). I went for time on A, and weight on B and C. I could REALLY feel those rack chins. Great exercise I’m glad I subbed them in.
nice lifting, glad to see you back
[quote]redsox348984 wrote:
nice lifting, glad to see you back[/quote]
Thanks bro!
October 10th, 2006
Training: HFT PM Session - 5 x 5
-A1 Flat Bench Presses @ 195lbs 5 x 5. 60 seconds rest before A2. Last Time: @ 190lbs, 45 seconds rest
-A2 Chest-Supported Rows @ 195lbs 5 x 5. 60 seconds rest before A1. Last Time: @ 190lbs, 45 seconds rest
-B1 BB Split Squats @ 135lbs 5 x 5. 60 seconds rest before B2. Last Time: NA
-B2 Woodchoppers @ 70lbs 5 x 5. 60 seconds rest before B1. Last Time: NA
-C1 Rear-Delt Raises @ 25lbs DBs 5 x 5. 60 seconds rest before C2. Last Time: NA
-C2 Leg Press Calf Raises @ 420lbs 5 x 5. 60 seconds rest before C1. Last Time: @ 420lbs, 45 seconds rest
Grip Work: Dynamic Effort Method
-D Plate-Pinch Extensions @ 7.5lbs 8 x 2. No Specified rest. Last Time: @ 7.5lbs
Supplemental Work: Repitition Effort Method
-E Hyperextensions @ 67.5lbs 4 x 8. No specified rest periods. Last Time: @ 65lbs
Duration: 1 hour 30 minutes
Comments:
Awesome session. I can’t believe how easy it is to do 195 for 5 x 5 on the bench! I definitely guessed too light on the BB split squats though. Also, I’m still going for speed on the palte pinch extensions but I think I’ll bump it up to 10lbs next time. New exercises to keep things fresh if you guys havn’t noticed. Tomorrow is 3 x 8 and 6 x 4.
EDIT
October 11th, 2006
Training: HFT AM Session - 3 x 8
-A1 Incline BB Bench Presses @ 175lbs 2 x 8, 1 x 6. 60 seconds rest before A2. Last Time: 75 seconds rest, 3 x 8
-A2 Incline DB Rows @ 50lbs DBs 3 x 8. 60 seconds rest before A1. Last Time: NA
-B1 Hack Squats @ 290lbs 3 x 8. 75 seconds rest before B2. Last Time: @ 280lbs, 60 seconds rest
-B2 High Pully Rear-Delts @ 40lbs 3 x 8. 75 seconds rest before B1. Last Time: NA
-C1 Cable Punches @ 55lbs 3 x 8. 75 seconds rest before C2. Last Time: NA
-C2 Reverse-Grip Curls @ 65lbs 3 x 8. 75 seconds rest before C1. Last Time: @ 65lbs, 60 seconds rest
Duration: 40 minutes
Comments:
Well, I thought about just keeping the rest on the incline bench presses the same because I had a new exercise in the superset but I decided to go for it and fell a bit short. I can’t be mad at myself because I tried. not much progress here except for the hack squats as there are so many new exercises. Tonight will be a better session.
October 11th, 2006
Training: HFT PM Session - 6 x 4
-A1 Back Squats @ 285lbs 6 x 4. 60 seconds rest before A2. Last Time: @ 280lbs, 45 seconds rest
-A2 DB Floor Presses @ 75lbs DBs 6 x 4. 60 seconds rest before A1. Last Time: @ 70lbs DBs, 45 seconds rest
-B1 Corner Rows @ 180lbs 6 x 4. 60 seconds rest before B2. Last Time: NA
-B2 Bradford Presses @ 110lbs 6 x 4. 60 seconds rest before B1. Last Time: NA
-C1 Standing Calf Raises @ 435lbs 6 x 4. 60 seconds rest before C2. Last Time: @ 420lbs, 45 seconds rest
-C2 Lying Leg Curls @ 120lbs 6 x 4. 60 seconds rest before C1. Last Time: @ 115lbs, 45 seconds rest
Duration: 1 hour 20 minutes
Comments:
Yeah buddy. Those squats are always a challenge but I managed to kick some ass on em’. The corner rows seem high but I’m counting the bar + 3 45s (how else can I keep track). I think I need to go lower on the bradford presses but overall great session. Tomorrow is a rest day.
October 13th, 2006
Training: HFT AM Session - 4 x 6
-A1 DB Bench Presses @ 90lbs DBs 1 x 6, 1 x 5, 2 x 3. 60 seconds rest before A2. Last Time: @ 85lbs DBs, 45 seconds rest
-A2 Bent over Rows @ 180lbs 4 x 6. 60 seconds rest before A1. Last Time: @ 170lbs, 45 seconds rest
-B1 BB Military Presses BTN @ 125lbs 1 x 6, 1 x 5, 2 x 4. 60 seconds rest before B2. Last Time: 2 x 6, 2 x 3
-B2 Frog-Stance Hack Squats @ 160lbs 4 x 6. 60 seconds rest before B1. Last Time: NA
-C1 Hyperextensions @ 55lbs DB 4 x 6. 60 seconds rest before C2. Last Time: @ 50lbs
-C2 Weighted Sit-Ups @ Bodyweight + 75lbs DB 4 x 6. 60 seconds rest before C1. Last Time: same
Duration: 41 minutes
Comments:
I just realized it was Friday the 13th…maybe that’s why this session was so shitty. Nah, when I was in there though, I was pretty pissed off I couldn’t get 4 x 6 on everything. But you know what? I look forward to the challenge of getting thosereps next Friday. I know I’m goin too heavy because this is supposed to be non failure training but I think I’ll keep it this way just because that’s how I’ve been doing it and I’d like to stay consistent. This session and the 3 x 8 are the only ones so far with missed reps.
Hey brendan,
Been following your log for a while now and I just had a quick question for you. How has your current (HFT) program been working for you so far? I’ve been reading up on HFT and am interested in trying it. Just wanted your input on the size / strength gains you have made from HFT training in comparison to the other programs you have tried ( ABBH I and II, etc. )
Thanks in advance.
[quote]HERO wrote:
Hey brendan,
Been following your log for a while now and I just had a quick question for you. How has your current (HFT) program been working for you so far? I’ve been reading up on HFT and am interested in trying it. Just wanted your input on the size / strength gains you have made from HFT training in comparison to the other programs you have tried ( ABBH I and II, etc. )
Thanks in advance.[/quote]
Before Is tart HFT I was 176lbs with 8.5% bodyfat and now I’m 180lbs with 9.5% bodyfat which for me, is decent. I’m pretty ectomorphic. I would imagine a meso would take off on this program provided he recovered correctly. Recovery is the KEY to this program.
October 13th, 2006
Training: HFT PM Session - 5 x 5
-A1 Seated Cable Rows @ 160lbs 5 x 5. 60 seconds rest before A2. Last Time: @ 150lbs, 45 seconds rest
-A2 Standing Military Presses @ 125lbs 5 x 5. 60 seconds rest before A1. Last Time: NA
-B1 Bulgarian Squats @ 70lbs DBs 5 x 5. 60 seconds rest before B2. Last Time: @ 60lbs DBs, 45 seconds rest
-B2 Stability Ball Crunches @ 80lbs 5 x 5. 60 seconds rest before B1. Last Time: @ 70lbs, 45 seconds rest
-C1 Decline Bench Presses @ 195lbs 5 x 5. 60 seconds rest before C2. Last Time: NA
-C2 Suitcase Deadlifts @ 115lbs 5 x 5. 60 seconds rest before C1. Last Time: NA
Duration: 1 hour 20 minutes
Comments:
Well, I had my morning session in mind when I came into this and I think I did a decent job of redeeming myself. I had good progress on the old exercises and performed well on the new ones. Those suitcase deadlifts are harder than they sound! Tomorrow is an off day with cooking/applying for college etc.
You damn straight suitcase deads are hard. The weight itself isn’t heavy, it’s stabilizing it when it wants to go here and there and you want it kept straight. I felt it most in my lumbar region; what about you ?
Man, it’s too bad you want to get into bodybuilding. Not that I have any problem with non-professional bodybuilding. Guys on a local-level seem to be a lot more knowledgeable and dedicated. Also, they have physquies I can aspire to. It’s just that you are already decently strong for 180 lbs and maybe you should think about powerlifting one day.
It’s just too bad the extremes some pro’s have to go to. I mean, look at King Kamali; he looked pretty good as a 225 lb heavy when he won nationals. He now looks like crap at 250ish lbs and balloons up to over 300 lbs in the off-season. Bah, sorry for ranting.
[quote]t3h_Squirr3l wrote:
You damn straight suitcase deads are hard. The weight itself isn’t heavy, it’s stabilizing it when it wants to go here and there and you want it kept straight. I felt it most in my lumbar region; what about you ?
Man, it’s too bad you want to get into bodybuilding. Not that I have any problem with non-professional bodybuilding. Guys on a local-level seem to be a lot more knowledgeable and dedicated. Also, they have physquies I can aspire to. It’s just that you are already decently strong for 180 lbs and maybe you should think about powerlifting one day.
It’s just too bad the extremes some pro’s have to go to. I mean, look at King Kamali; he looked pretty good as a 225 lb heavy when he won nationals. He now looks like crap at 250ish lbs and balloons up to over 300 lbs in the off-season. Bah, sorry for ranting.[/quote]
Yeah, I felt like such a pussy for having 115lbs on the bar for sets on something with’deadlift’ even in the name.
Nah bro I’m a weak sum bitch. I’ve had to scratch and claw my way here. I aspire to be a natural pro right now but that may change (the natural part I mean). I don’t ever want to be 300lbs. I aspire more to the Stan McQuay, David Henry, Phil Heath type physiques. Though I don’t have a problem with Jay Cutler. Some say he’s too blocky but he looks fine to me.
October 15th, 2006
Training: HFT AM Session - 8 x 3
-A1 Floor Deadlifts @ 325lbs 8 x 3. 60 seconds rest before A2. Last Time: @ 320lbs, 45 seconds rest
-A2 Dips @ Bodyweight + 60lbs 8 x 3. 60 seconds rest before A1. Last Time: @ Bodyweight + 55lbs, 45 seconds rest
-B1 Chin-ups @ Bodyweight + 40lbs 7 x 3, 1 x 2. 45 seconds rest before B2. Last Time: 60 seconds rest
-B2 Skullcrushers @ 80lbs 8 x 3. 45 seconds rest before B1. Last Time: NA
-C1 Standing Calf Raises @ 445lbs 8 x 3. 60 seconds rest before C2. Last Time: @ 425lbs, 45 seconds rest
-C2 Hanging Pikes @ Bodyweight 8 x 3. 60 seconds rest before C1. Last Time: NA
Duration: 1 hour
Comments:
OK, THIS was a good session. I would’ve liked better form on the chins and deads but I will settle. I think this coming week will be the last week of HFT as I had a bad weigh-in this morning. I pretty much lost a lb of LBM. That mini-diet/vacation det me back obviously but I can’t be going backwards right now. Maybe that’s why I had a good session - I was mad lol.
October 15th, 2006
Training: HFT PM Session - 1 x 24
-A1 Neutral-to-In Leg Extensions @ 110lbs 1 x 24. 75 seconds rest before A2. Last Time: NA
-A2 Seated Leg Curls @ 115lbs 1 x 24. 75 seconds rest before A1. Last Time: @ 110lbs, 60 seconds rest
-B1 Machine Lateral Raises @ 50lbs 1 x 24. 75 seconds rest before B2. Last Time: NA
-B2 Straight-Arm Lat Pulldowns @ 95lbs 1 x 24. 75 seconds rest before B1. Last Time: @ 95lbs, 60 seconds rest
-C1 Preacher Curls @ 60lbs 1 x 24. 75 seconds rest before C2. Last Time: NA
-C2 Pec-Dec @ 150lbs DBs 1 x 24. 75 seconds rest before C1. Last Time: NA
Grip Work: Repitition Effort Method
-D Captains of Crush Trainer @ 100lbs 4 x 9. No Specified rest. Last Time: 4 x 8
Supplemental Work: Dynamic Method
-F Back Extensions @ 72.5lbs 8 x 2. No specified rest periods. Last Time: 70lbs
Duration: 1 hour 5 minutes
Comments:
Awesome pump session. I threw in some new exercises so there’s only progress on a couple exercises. I finally progressed on the supplemental and grip work though. Tomorrow is off.