Hoss' Heavy Duty Progress Log

Training Over 35 Lifter
21

[quote]PeteS wrote:
My 2 cents: throw away the HD training, if you would like to do anything like strongman or powerlifting. If you want to do strongman or anything explosive, you have to train explosively. HD training has little to no athletic carryover, and I can speak as one who has training both HIT and DC, and have watched guys try to move over to PL from training that way: long learing curve. Get some stones, a tire, a log, and heave-ho hoss. [/quote]

Thank you very much for the advice, Pete. And although I make very good gains (I usually get stronger each and every workout) I’ve been considering abandoning High Intensity because of the movements that are involved in Strongman.

This is something I have been going back and forth on for some time. I’ve been asking myself
"Well, if I want to do well at strongman, should I just start training strongman ONLY, i.e. flip tires, lift the stones, pull the sled, walk the yoke, etc…OR should I get back into Heavy Duty, get my strength up FIRST, and THEN get to the strongman training. And to be honest, I haven’t yet been able to come to a decision. I’ve been using Heavy Duty because I get such great results from it, inasmuch as my strength increases really fast, but as you mentioned, HD ISNT strongman. What should I do? Should I abandon the traditional weight training altogether or just mix the strongman training in WITH the traditional?

I want to someday be as strong as Big Z there in my AV.

22

[quote]barryjenkins00 wrote:

BTW What part of Texas, I am currently in McAllen heading back to Lubbock.[/quote]

I’m in Arlington, working out at MetroFlex where Branch Warren and Ronnie Coleman workout. It’s a total dungeon. lol

23

[quote]OklahomaHoss wrote:
What are face pulls?[/quote]

Check this out:

24

[quote]OklahomaHoss wrote:

[quote]barryjenkins00 wrote:

BTW What part of Texas, I am currently in McAllen heading back to Lubbock.[/quote]

I’m in Arlington, working out at MetroFlex where Branch Warren and Ronnie Coleman workout. It’s a total dungeon. lol[/quote]

If you are training at Metroflex you probably have some pretty good strongman resources there, i.e. Bryant.

25

Am I missing something? What’s hd training?

26

[quote]ouroboro_s wrote:
Am I missing something? What’s hd training?[/quote]

heavy duty aka high intensity training (HIT). Low, low volume, slow rep pace (typically). Created by the inventor of Nautilus. Damn, don’t you know your history of bodybuiling? Mike Mentzer, and Casey Viator, were big dudes out of the 70s and 80s that used. Dorian Yates mutated it a bit.

sarcasm re history of bb. please note.

27

[quote]PeteS wrote:

[quote]ouroboro_s wrote:
Am I missing something? What’s hd training?[/quote]

heavy duty aka high intensity training (HIT). Low, low volume, slow rep pace (typically). Created by the inventor of Nautilus. Damn, don’t you know your history of bodybuiling? Mike Mentzer, and Casey Viator, were big dudes out of the 70s and 80s that used. Dorian Yates mutated it a bit.

sarcasm re history of bb. please note. [/quote]

I guess my bb history knowledge needs brushing up. I have a couple of tires and a sledge hammer though. Nothing to do with history but I thought I’d throw it out because it sounds cool and it fits with the strongman theme :slight_smile:

28

[quote]ouroboro_s wrote:
Am I missing something? What’s hd training?[/quote]

HD stands for Heavy Duty, the training style based on High Intensity Training. It was pioneered by Arthur Jones, the guy who invented Nautilus, and Mike Mentzer perfected it and called it Heavy Duty.

edit

I should’ve read the above post, lol.

29

Monday, April 26th

Workout 4
Legs

Warmed up with a set of squats 135x5, then 225 x 5

Set 1 (Superset)
Leg Extensions 1 static hold rep (each leg individually) # 7 on the Nautilus Leg extension machine
Right leg held for 23 seconds, Left leg held for 21 seconds

Supersetted with

Squats 225 x 6 reps

Set 2

Seated Calf Raise
90lbs x 20 reps

Notes:

Seated calf raise for 20 reps. This is an 8 rep increase after just 1 workout, 14 days ago. Nice Job! Next workout, bump the weight to 135.

Squats were weak, as expected from such a long layoff. Knees hurt like hell. Probably should invest in buying wraps. Will probably attempt 275 next time.

Dont think people realize just how fucking hard it is to go to total failure on the leg extension, and then JUMP RIGHT OVER to SQUATS and GO TO FAILURE AGAIN! Expect people to call your squat poundages low, as they will likely forget that you just pounded the quads to failure on the leg extension.

You’re doing well, keep up the intensity. Keep walking and keep moving. Start flipping the tire and moving the stones as soon as the soreness goes away.

You’re poundages will be in the 400s in no time, I suspect.

YOU REALLY NEED TO GET A WORKOUT PARTNER TO MOTIVATE YOU MORE.

Overall. NICE workout for a 41 year old fart

30

[quote]OklahomaHoss wrote:
Monday, April 26th

Workout 4
Legs

Warmed up with a set of squats 135x5, then 225 x 5

Set 1 (Superset)
Leg Extensions 1 static hold rep (each leg individually) # 7 on the Nautilus Leg extension machine
Right leg held for 23 seconds, Left leg held for 21 seconds

Supersetted with

Squats 225 x 6 reps

Set 2

Seated Calf Raise
90lbs x 20 reps

Notes:

Seated calf raise for 20 reps. This is an 8 rep increase after just 1 workout, 14 days ago. Nice Job! Next workout, bump the weight to 135.

Squats were weak, as expected from such a long layoff. Knees hurt like hell. Probably should invest in buying wraps. Will probably attempt 275 next time.

Dont think people realize just how fucking hard it is to go to total failure on the leg extension, and then JUMP RIGHT OVER to SQUATS and GO TO FAILURE AGAIN! Expect people to call your squat poundages low, as they will likely forget that you just pounded the quads to failure on the leg extension.

You’re doing well, keep up the intensity. Keep walking and keep moving. Start flipping the tire and moving the stones as soon as the soreness goes away.

You’re poundages will be in the 400s in no time, I suspect.

YOU REALLY NEED TO GET A WORKOUT PARTNER TO MOTIVATE YOU MORE.

Overall. NICE workout for a 41 year old fart
[/quote]

are you talking to yourself in your thread??

George is getting upset!!!

31

[quote]OklahomaHoss wrote:
Monday, April 26th

YOU REALLY NEED TO GET A WORKOUT PARTNER TO MOTIVATE YOU MORE.

Overall. NICE workout for a 41 year old fart
[/quote]

Might be nice to have someone to talk to, too. :))

32

Welcome Big Hoss, Look forward to reading this log!

33

Wow, you are a big guy, like 3.5 x my size. And yet we lift about the same weight.

Just kidding.

34

[quote]maraudermeat wrote:

[quote]OklahomaHoss wrote:
Monday, April 26th

Workout 4
Legs

Warmed up with a set of squats 135x5, then 225 x 5

Set 1 (Superset)
Leg Extensions 1 static hold rep (each leg individually) # 7 on the Nautilus Leg extension machine
Right leg held for 23 seconds, Left leg held for 21 seconds

Supersetted with

Squats 225 x 6 reps

Set 2

Seated Calf Raise
90lbs x 20 reps

Notes:

Seated calf raise for 20 reps. This is an 8 rep increase after just 1 workout, 14 days ago. Nice Job! Next workout, bump the weight to 135.

Squats were weak, as expected from such a long layoff. Knees hurt like hell. Probably should invest in buying wraps. Will probably attempt 275 next time.

Dont think people realize just how fucking hard it is to go to total failure on the leg extension, and then JUMP RIGHT OVER to SQUATS and GO TO FAILURE AGAIN! Expect people to call your squat poundages low, as they will likely forget that you just pounded the quads to failure on the leg extension.

You’re doing well, keep up the intensity. Keep walking and keep moving. Start flipping the tire and moving the stones as soon as the soreness goes away.

You’re poundages will be in the 400s in no time, I suspect.

YOU REALLY NEED TO GET A WORKOUT PARTNER TO MOTIVATE YOU MORE.

Overall. NICE workout for a 41 year old fart
[/quote]

are you talking to yourself in your thread??

George is getting upset!!!
[/quote]

Lol yea. I write this more of a backup workout log than anything else, with the anticipation that no one will read any of it except me. Kind of a diary/workout log, I guess.

35

May 03, 2010

Workout 1
Chest and Back

Exercise One:
Pec Dec (Chest Machine) 130lbs x 17reps

This is a 9 rep AND 10lb increase over last chest workout of 120lbs x 8 reps. After ONE WORKOUT!

supersetted with
Incline D-bell Flies 50lb x 6 reps

WOOT! Again! This time it’s a jump of 5lbs from the 45lb dumbbells last time and a 2 rep increase on top of that! You went from 45 pounders for 4 reps after burning out the pecs last time to five more pounds and 2 more reps. ONE WORKOUT! TWENTY ONE DAYS AGO! WOOT!

Nice Job!

Exercise Two:
Close Grip (Well, shoulder width,) Palms UP(IN?) Pulldowns 150lbs x 10 reps.

Again, Heavy Duty does it again. This time it’s a FIFTEEN Pound increase over the 135 from last time, plus you did an additional rep, with fifteen more pounds!

Exercise 3 Deadlift 225lbs x 7 reps.
This is the only exercise that did not have a weight increase, thanks to the weak grip. But you were able to add four more reps, so the grip is apparently getting stronger. The back and legs could handle much more weight than the 225, probably an easy 400 right now, but you’d have to use straps. Although this is common for powerlifters to use Straps, DO NOT GO BUY ANY STRAPS. If you’re going to excel at the strongman competitions, you’ll need to get that grip stronger and deadlifting without straps is a good way to do that, as the additional reps seem to indicate. The grip is improving. Just be patient.

October is still five months away.

Overall an excellent workout. MetroFlex was full tonight with huge, serious lifters all over the place. It felt great. Even though you dont have a workout partner to push you, being in that environment definitely helps out.

These are fantastic gains. You did back and chest TWENTY ONE DAYS AGO, and only did 3 sets, and you’ve moved up in both poundage and weight after just the ONE SINGLE workout. If you can keep this pace, you’ll be on target come October to make a decent showing come competition time.

Also, according to the Tami and Barb, I’m apparently dropping weight, so that’s good too.

Keep the motivation. Keep the focus. And keep the Intensity.

Let the people say what they want about Heavy Duty. I’m willing to bet they dont increase poundages or reps every single time THEY workout.

Keep the food coming. Cut out the Soda. And keep moving and we’ll be right on track.