Right now I have 5 weeks to get ready for the FitExpo. Leg is feeling better and expect training to be intense.
Last USPF meet I did was FitExpo Jan. 2008. I bombed in the Sq for depth. This is the first time I have ever bombed in the sq. The previous USPF meet to this one was August 2007. My numbers at that meet were:
Sq 909
Bench 650
DL 744
Total 2303
Goals for FitExpo 2009 are:
Sq 936.7
Bench 677.7
DL 788
Total 2402.4
I expect that 936 should be a 2nd attempt. Grip work should make 788 cake. O'yeah the bench hmmm this is a 22 lbs pr from my current PR. I'll get there.
Posted 2008-12-18 3:48 PM (#11009 - in reply to #11008) Subject: Re: Hoss Log
OG Team Member
Posts: 3270 Location: Sacramento
Those numbers are well within reach. You have some freakish squatting strength so you may be able to end up with another 20-40 pounds. It wouldn't suprise me at all if you benched that 677 and more.
Posted 2008-12-19 12:31 AM (#11028 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Max Effort Bench day
Had to hit gym earlier then normal as my son Jonah had a band performance at school starting at 7pm. Holy shit what a horrible event! Bands in elementry schools are terrible. Jonah has his strengths in this world and rythem isn't one of them!
The other big deal today was that Jonah got in a fight at school. Its funny cuz Jonah is not an aggressive kid. I had to argue with the admin lady at the school. Apparently the kid attacked Jonah first and she knew it but Jonah was in trouble. Jonah threw him down and kick'm (love the cheap shot). Jonah was in trouble according to the admin person for not running to a teacher. She told me its about conflict resolution! Well I told her my boys have been told if someone touches you, then they have my permission to pound them. She didn't like that. I guess when the kid ran at Jonah, he is to run to a teacher. LOL She doesn't like me from two years ago when she called to tell me Jack was in a fight and I asked her if he won!
Shirted Bench off 2 boards
warm up to 315
405x2
495x2
585x2
635xdump
635xdump
take boards away
500xdump (Funny I did this raw x3 Sunday)
Floor Press
225x10
315x5
405x5
DB curls/hammer 6 sets each arm
Suspended Press using Fat bar (i set chains so bar is touching my chest) BRUTAL
135x5
225x5
315x5
405x4
455xmiss
315x10
Grip x 8 sets
Shirt I was using is too big. I am slowing taking in the sleeves like I did the last one. BUT I have some sort of Bicep Tendon issue. When I started to lower the weight at 635 and my bicep gave in. This has happened before but its been a couple months. I will ART and all will be better.
Posted 2008-12-19 1:30 AM (#11029 - in reply to #11028) Subject: Re: Hoss Log
OG Team Member
Posts: 3270 Location: Sacramento
Hoss it was just a bad day and yeah the shirt is fucking big. When the arm is big it makes everything fucking hurt.
Don't over think it too much. You have been making great strides in your bench as of late.
Posted 2008-12-19 5:18 PM (#11052 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Extra recovery session!
Been doing a recovery session everyday after real training since the Diablo Meet. The idea is to get some blood flow going to help with recovery. The other thing is that I’ve been destroyed by the time the DeadLift has come around the last three meets. Been hitting the sled during these sessions also. Although this session I skipped the sled, as my lower body is pretty sore. I will try and make these session under 30 minutes.
Bicep Tendon is still sore, so why not do some curls!
DB Hammer Curls 4 sets each arm
DB Curls 4 sets each arm
Triceps pushdowns 4 sets of 20 reps
Lat Pulls 4 sets
Grip work x 5 trips, I picked up one kettlebell in each hand (from the bottom not the handle) and walked back and forth along turf in the gym.
Green Band abs 3 sets forward, 3 sets each side
Got two new suits Thursday. One for pulling and one for squatt’n gonna be fun.
Posted 2008-12-19 10:20 PM (#11059 - in reply to #11052) Subject: RE: Hoss Log
Elite Veteran
Posts: 734
Hoss Cartwright - 2008-12-19 2:18 PM
Grip work x 5 trips, I picked up one kettlebell in each hand (from the bottom not the handle) and walked back and forth along turf in the gym.
This is one of my favorites...I wish I still had KB's. Anyway, try swinging your arm like a pendulum while hold the bottom of the bell...hang on tight, it might go flying!
Posted 2008-12-20 5:29 PM (#11089 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Dynmaic Squats
SQ to 13" box, Brutal! Walked all sets out and Chains were all the way off the floor. Chains swinging made it much hard to speed up walkout! This is something many of us struggle with. We all lift up and walkout too fast and loose stability.
425x2x2
425x2x2 +40lbs chains
425x2x2 +80lbs chains
425x2x2 +120lbs chains
Speed pulls 9 singles with Chains
Reverse Hyper x 4 sets
Abs x 3 sets
Solid session. I think the lower box I'll stay with for while. No grip work today, but all speed pulls were done with a long hold at the top. Diet has been solid. BUT yet again Janet brought in a cake. Couldn't walk away from that.
Posted 2008-12-22 5:14 PM (#11137 - in reply to #11007) Subject: Re: Hoss Log
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Posts: 1111
Missed training Sunday as my wife a fund raiser/eWaste pick deal going for a woman’s group she belongs too. Sucked as I had to stand in the rain unloading peoples old TV’s and Computers etc. Only had one incident all day so not so bad. You ever shake someone’s hand that you want to punch, so you squeeze until their knuckles pop? I thought this schmucks glasses were gonna fall off!
Hit gym today at lunch for a fast 1 hour session. Mix of recovery and Dynamic work on the bench.
Sled 16 trips doing:
Sled Press
One arm sled rows
Press extensions
Bench with Doubled monster bands:
225x3x9sets
3 sets with Pinky on ring
3 sets with your don’t cut me off driving finger on the ring
3 sets normal grip
DB press
120x10x3sets
Lat Pulls 4 sets
Abs 4 sets
Diet wasn’t the best this weekend, but wasn’t horrible. BTW is now up too 316. Guess I am getting my bloat on.
Didn’t do grip as I may do some heavy pulling Tuesday. May not though as DL suit needs some adjustments and I just got a new squat suit. HMMMM we’ll see maybe both!
Posted 2008-12-24 12:55 AM (#11186 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Max Effort Squats
Got new suit and wanted to play in it. It was sooo tight. Took solid 30 minutes or so to get it all the way on.
Been a long day as we had a total of 11 kids at the house all day! I work from home, so u can imagine how productive that was.
Squats in single ply suit and all reps walked out like a man!
415x2 off 18" box
415x2 off 17" box
505x2 off 16" box
595x2 off 15.5" box
685x2 off 15" box
800x1 no box and added knee wraps & straps up
915x1 no box and added knee wraps & straps up
GHR x 3 sets
Kettle Bell pulls holding doubled Blue band. 4 sets
Thats it for today. I am very sore and will be in Wednesday to hit abs grip and sled. Found my squat speed again. I blew all the squats up very easy. 915 was good squat, but needed to get more CONVINCING DEPTH. I am sure i have another 50-70lbs in the tank with the squat. The walkouts were pretty good. The 915 was a solid walk out but I shook a bunch. I think my belt was a little to tight.
O yeah and I booked an all inclusive family trip to Cancun today for Jan 2-9. I will train there and hopefully keep my diet in ok shape. There is a Golds gym there.
Posted 2008-12-25 1:07 AM (#11214 - in reply to #11028) Subject: RE: Hoss Log
Member
Posts: 8
Location: Boston, MA
Hoss Cartwright - 2008-12-19 12:31 AM
The other big deal today was that Jonah got in a fight at school. Its funny cuz Jonah is not an aggressive kid. I had to argue with the admin lady at the school. Apparently the kid attacked Jonah first and she knew it but Jonah was in trouble. Jonah threw him down and kick'm (love the cheap shot). Jonah was in trouble according to the admin person for not running to a teacher. She told me its about conflict resolution! Well I told her my boys have been told if someone touches you, then they have my permission to pound them. She didn't like that. I guess when the kid ran at Jonah, he is to run to a teacher. LOL She doesn't like me from two years ago when she called to tell me Jack was in a fight and I asked her if he won!
Hoss,
That is too funny
I am going to have to remember those lines.
Posted 2008-12-26 1:34 PM (#11237 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Xmas day training. I got to the gym fairly early as I needed to head out to my mom’s in Modesto for Xmas by 10am.
Max Effort Bench Press
Curls x 6 sets 3 regular and 3 hammer
Cable tri’s 3 sets
Abs x 6 sets with spud strap
Bench
Warmed up to 315 raw. Then put on shirt.
405x2
455x1
495x1
495x1
545x1 touched this one
Chain suspended press set about 1” off chest.
135x10
225x10
315x10
405x7
405x6
455xmiss
Cable tri’s again with spud strap x 2 sets
2 sets of grip.
Had to leave!
Got a size 58 Titan Shirt two weeks ago. The first week I touched 495 in it. Then had sleeves taken in ½” for last week and I touched 495 again (although last week bicep was a problem). So had shirt taken in again ¼” for this week and touched 545 fairly easy. Plan is to have Juan take sleeves in again for next weeks session. Goal is to get the shirt to barely touch 600ish. I stopped with 545 this week as I wanted to not destroy my irritated Bicep again and save it for next week.
I am also having Juan added a couple of inches to my Inzer MaxDL to pull in. I like the Max DL because it gives me the some flexibility in the hips, while still keep them tight. The problem is that the straps are way too tight. I am looking forward to pulling Tuesday. I think part of my issue with the Bicep and Forearms now is that I am working my grip so often.
Posted 2008-12-27 1:10 AM (#11262 - in reply to #11007) Subject: Re: Hoss Log
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Posts: 1111
Went in at noon today and place was vacant! Strange training in the gym alone.
Recovery session
Sled for 20 minutes, was easier to kill myself while no one was around.
Bench with monster Mini band holding suspended kettle bells x10 reps with pause at the top (video soon)
added 1 chain set up off the ground to add to instability- 10 reps
added another chain - 10 reps
added another chain - 10 reps
Posted 2008-12-27 5:31 PM (#11275 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Dynamic Squats/Deads
Late arrival to the gym, as I needed to drop kids off soccer camp.
Speed Deads raw - Doubled Monster Bands
135x1x3sets
225x1x3sets
315x1x3sets added belt here
also tried to hold weight for 5 seconds at the top of each rep
Squats all walked out and off box (Chains were all the way off the floor)
145x2
235x2
235x2 +120lbs chains
235x2 +200lbs chains
325x2 +280lbs chains
415x2 +280lbs chains
505x1 +320lbs chains
595x1 +320lbs chains
600x1
I am finding that these are making me learn to walk out slower and under better control. If you don't with the chains off the ground your gonna get hurt!
Abs x 5 sets
HOME!
So had to get home and work on the bathroom remodel. I have new walls up and drywall mudded etc. The only thing that I have been not wanting to do is get under the house and brace the shower drain. HOLY shit I have been under this house a few times, but not this end. This end of the house the space is much smaller. Well I can't handle crowds or tight spaces. When I went under the house today, I went nuts cuz it was to tight to get to the drain. Needless to say I now need to hire someone to do this, cuz there is no way. BTW I think I scared some people when I freaked out.
Posted 2008-12-28 8:33 PM (#11317 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Thanks my chubbing friend
Dynamic bench
got to gym late and spent some time trying on some gear Juanite adjusted for me.
Bench
225x5 plus 160lbs chains off 3 boards
275x5 plus 160lbs chains off 3 boards
315x5 plus 160lbs chains off 3 boards
365x5 plus 160lbs chains off 3 boards
405x5 plus 160lbs chains off 3 boards
225x18reps with Pause at top of every3rd rep plus 160lbs chains off 2 boards
225x21reps with Pause at top of every3rd rep plus 160lbs chains off 3 boards
cable Tri's 3 sets 15 reps
Face pulls 3 sets 15 reps
Arms are destroyed right now. Need break from grip work.
Had to get home and work on the bathroom remodel. I finish the drain and expect to have shower hot mop'd this week.
Posted 2008-12-31 1:23 AM (#11388 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
It was a long day. Went to Jim “Cubby Bear” McDonald’s mother’s funeral with Jackass. I am glad we were able to be there for him and his family. The service was over flowing with people. From all the people who spoke about Colleen Richie McDonald at the service it was very clear that she was wonderful person. We should all hope to have people feel for us, the way people feel for her. RIP!
But still had work to do back at the gym!
Plan was to get back into my DL suit and give it a go.
DL
135x1x3sets
335x1x3sets
425x1x2 added suit
515x1
605x1
705x2
785xmiss this one was coming up! It will be there Jan 24th!
Squats raw with Blue bands
235x10x4sets
Back attack 3 sets
I had to get home. To watch the Holiday Bowl with Jonah. I promised him we’d watch it together. PLUS two people got injured at the gym tonight so the vibe was all jacked up.
Posted 2008-12-31 4:07 AM (#11391 - in reply to #11007) Subject: Re: Hoss Log
Regular
Posts: 93
Scott, if I can:
Squats raw with Blue bands
235x10x4sets
Why you have chosen this exercise as second movement?
Do you think higher reps on squat against bands could help me fix my raw squat form?
I usually do little free squat work and when I go back to it I'll always have depth trouble. I think my hams and hips are already weak. Maybe an added free form work will help me. What do you think?
Thanks a lot!
Posted 2008-12-31 10:52 AM (#11397 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Frederico, I squatted second just to get some more work in. I had not really got enough pulling in as I only went heavy on two sets. Also I like to get some reps in every once in a while. There wasn't any real specific thought behind it.
I think sq's with bands makes it easier to keep good form in the squat. I find that the bands pin you in the place you need to be to keep your knees behind your toes. This means it may not be the best thing to use to get you form right, because its to easy. Try squating with chains to force the proper form.
If you have depth problems after taking the box away, then you should take the box away at least every 2-4 weeks for a few sets. This way you get in a more realistic meet situation.
Posted 2008-12-31 1:56 PM (#11408 - in reply to #11007) Subject: Re: Hoss Log
OG Team Member
Posts: 485
its always been my dream to live up to your expectations, the fact that you think im crazy just gave me a chubby.
the funny thing is i dont even feel like i did anything
Posted 2009-01-01 11:03 PM (#11463 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Leaving for Cancun in the morning so last big session. Plan on training in Mexico.
Max Effort bench New Years day morning!
Bench
warmed up to 315 raw
Put shirt on
405x2 no touch
495x2 no touch
545x1 no touch
605x1 touched
Took shirt off
405x10 off 2 board
315x20 with no board
Hammer Curls x 6 sets
Cable Tri's 3 sets
Face pulls 3 sets
Raw 3 board
405x17
HOME to watch the Rose Bowl!
So threw a bit of a fit cuz most of us were in shirts today so had few people to spot and load. I loaded up all my sets myself and spotted everyone else until 605. A few peps got there shirts on and just sat in a chair. Then there were a couple people who seem to need plenty of help with their shirts, but they decided to just lift on there own in the rack raw rather then help. Either way my meet bitch Juan was plenty of help and I got to throw fit. BUT what comes around goes around.
Posted 2009-01-02 5:36 PM (#11484 - in reply to #11007) Subject: Re: Hoss Log
OG Team Member
Posts: 3270 Location: Sacramento
You throwing a fit is part of you being you.
Everyone is there to try to get stronger no one [besides me, Treston, Big Jim, Juan and Roy want to see you do poorly] So just tell us what you need help with.
Do not use spotters that you are not sure of.
Do not take any weight in your shirt for granted.
Posted 2009-01-07 9:24 AM (#11675 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Been here in Cancun now since friday. Resort is amazing! All inclusive is the way to go. I am eating 7 to 9 times a day. I have only drank booze twice? Trained 4 times kinda.
Saturday
DB Floor press 50lbs x 50 reps x 6 sets
Shoulder press x 3 sets
Curls ST/Hammer 20 reps x 6 sets
Gripx sets with HexiDB
Abs
Cable Tri's x sets
Lat pulls x 3 sets
Took Cab to a Mexican Gym in town (no AC, GAWD DAM its HOT)
Sqs raw off 13" box (maded of other boxes)
315x3x3
405x3x3
505x3x6
Posted 2009-01-09 8:09 AM (#11759 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
So little better update on my vacation so far. We have 2 days left here and have had the best vacation ever. The kiddies are just in heaven. They have access to two kid’s pools one with a pirate ship, volcano and octopus that all have water slides (it’s a huge water park) and the other pool is a big castle with two a 3 story water slides. These are in our hotel. In addition there are 3 other pools that run up against the white sand beach. The big pools have competitions all day long.
Jonah has had a blast playing soccer, football, water polo and other games. He hasn’t cared if its kids only or adults and kids. Which has made it difficult on me as he seems to expect me to volunteer for all activities? Like slamming beer and swimming the pool and slamming another? I can still slam a beer but not much of a swimmer.
Jack has enjoyed acting as though the waves are a football game and crashing into them. In addition to his aggressive wave smashing he has been announced as one of the entertainment staff twice for his usual dance moves and flips. KID IS OUT OF HIS MIND.
Karly has enjoyed EVERYTHING! Crafts, pools, waves etc, she most enjoys Karaoke! Yes this means Daddy and Karly singing Lola by Billy Joel in front of a crowd of a couple hundred. I am so lucky she is cute as then my singing didn’t matter. When Karly sang “Oops I did it again” by Brittney Spears the crowd went nuts as Karly knew the words and danced also. NO VIDEO of my singing will be available.
Alice has enjoyed Chechen Itza (Mayan Ruins), reading and Snorkeling trip. I’ve got to add that Jack had the greatest time snorkeling. All the other kids seemed to be a bit afraid of the fish swarming, yet Jack was just excited and loving it.
I have enjoyed the MILF and the MILF. NO really I have really enjoyed my family having a good time. Also eating 7-8 times a day has been good also.
When I hit that Mexican gym which was a so called California Fitness, people looked at me like I was bleeding or something. I guess we all forget that we are a little bigger then the rest of the world. Well the world of Powerlifting we tend to be bigger then other people.
Have had two people tell me they watched me on Worlds Strongest Man? Hmm Never done that. Had lots of how much do you “lift” (no not bench)! One guy actually knew of supertraining etc kinda cool! Kids volunteered me for some deal at one of the shows. Which turned out to be an arm wrestling deal. Guy said we need 4 men and 4 woman. Alice and I went up not knowing it was arm wrestling. To my surprise Alice killed the lady she arm wrested. Alice used her right arm and Alice is left handed. It was a bit funny to watch the other group of four men argue over who had to arm wrestle me. I was nice and didn’t really mess with the guy or even really slam him. I was a bit embarrassed by the whole deal. BUT what if he beat me? Have you ever arm wrestled someone who doesn’t really train? It was weird how weak the guy was. Anyway all is well. I’ll get video up soon.
Have had daily run ins with Canadians. Why the fuck can they not just get in the dam line with everyone else? Its funny how fast they get in the line when you say “there is fucking line asshole. Look if I walked around this resort yelling "USA USA, Hey I am from USA. Go USA" these Canadians would say what an asshole American. BUT when ALL of them yell that shit none stop its the OK thing to do in there minds? I guess its the Napolean complex type deal.
Posted 2009-01-10 6:41 PM (#11808 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Got back from Mexico at 11pm last night and jumped back into the fire. Had to get up at 4:30am to get to bay for Jonah's State CA Soccer Cup tournament that started at 8am. Slept a solid 3-4 hours. Was planning on trying to go train somewhere but am simply too tired.
Jack had a huge meet today, that Alice took him to. As she didn't want to get up early. This also meant I couldn't train cuz Jack's meet was in Sacramento. RRRR BUT Jack had a HUGE HUGE HUGE day. He deserves success that little guy trys so hard. Jack took 3rd in the all around and went home with total of 7 medals. Over 25 kids in his class. Beat his previous best score by over 12 points. OMG that kid was happy when he called.
I support what ever sports my kids play, but holy shit soccer sucks. Jonah team tied both games! One was 0 to 0 the other 1 to 1! WOW how exciting. FUKKKK The ref gave 3 players on Jonah's team yellow cards for rough play in one game. His team gets bad rap for actually pushing a little. GAWD DAM it sucks. BUT I NEVER tell Jonah this. I will not get into it about the parents. Jonah's team needs to win Sunday and out score other team they tied to move on. Cuz if they have the same amount of points and tie with number of Goals then they go to who has fewest Penalties. GAWD DAM soccer sucks.
I will hopefully train Sunday. I mean hell I only have meet in two weeks. I will need to train alone as Sunday I need to train at like 5ish cuz Jonah has games in bay in the morning!
Posted 2009-01-11 11:08 AM (#11826 - in reply to #11815) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
We missed the Toll Road entry and ended up a bit lost in the Mexican countryside. While lost i was VERY hungry. This in turn meant plenty of Mexicans were in danger. Just outside of a town we found this locals waterpark type place with a place to eat. It was smart stop! This food was great! Bacon with Mayo?! I had a bowl of meat and cheese!
Posted 2009-01-14 1:12 AM (#11899 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Back is hurting a bit for some reason, so wanted to take it easy today but needed to squat a little heavy.
SQ walked out
145x2
235x2
325x1
415x1
505x1
add suit no straps
595x1
775x1
add knee wraps and straps up
915x1
Back attack 1 set (back too sore)
Abs 5 sets
GHR 3 reps Hamstring cramp
what a bitch I was today! Squats were solid. Walk out was easy and smooth! Depth solid. Plan is to open in the 920-930 range in squat. I am ripped 326 tonite! LOL may need to lose a little weight!
Posted 2009-01-14 1:28 AM (#11902 - in reply to #11899) Subject: Re: Hoss Log
OG Team Member
Posts: 3270 Location: Sacramento
Hoss you did great! Awesome fucking squats! Your pull is going well also. Be confident in that bench and you will have an awesome day.
Fuck dude I'm pumped your squat was outstanding.
One note. I noticed you didn't get all fucking crazy today. Like didn't yell and bark and look like you want to fight. I think this played to your favor. I think it lead to your smoothness. Haahaha Smoothness....
Posted 2009-01-14 10:16 PM (#11939 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Needed to be in Los Angeles today for a Seminar. I was on the Q/A planel in this Business Forum. Fuck I hate this kind of stuff. Not the speaking in public stuff, but who ever said "there are no such thing as stupid questions only stupid answers" was stupid! Anyway plan was to hit gym on my way home from airport and pull sled, abs and grip! BUT had to pick up Jonah from Mathletes plus my back is a bit jacked up and maybe stressing it one less time will be a smarter thing to do.
As I was driving home with Jonah I told him I squatted 915 very easy last night. Jonah said "oh noooo" I asked why he said that and he replied "well dad everytime before a meet that you squat well you suck in the meet"! Kid is too smart!
Posted 2009-01-16 12:22 AM (#11980 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Max effort Bench
Bench added shirt at 405
405x2 off 2 boards
515x2 off 2 boards
605x2 off 2 boards
655x1 off 1 board
Took shirt off. Shirt is so loose I can take it off myself.
315x10
405x10 off 2 boards
495x6 off 3 boards
Reverse Green band bench
405x10
Done, didn't do much more as I needed to give back a break.
Benching felt good and all fairly easy. I haven't really ever felt very comfortable in a shirt but right now it feels pretty good.
Hit all you can eat Mongolian BBQ tonite afterwards. Some guy asked if Treston was my son! WTF! Guess I am old.
Posted 2009-01-16 2:13 AM (#11983 - in reply to #11007) Subject: Re: Hoss Log
OG Team Member
Posts: 3270 Location: Sacramento
Sounds like you lifted RAAWWWWW!!! Tonight.
A few things Tubby.
1- it was cool to see Jonah in the gym kicking ass. However, Andy asked him to take his shirt off several times.....Not sure where that was going?
2- Move your benches the way you did tonight and you should walk away from the fat expo with 20-40 pound PR.
3- I know it's USPF and I know you hate bringing the bar low but you could go atleast 2 inches lower towards your belly and it would still be a good lift.
4- The only reason I mentioned 3 was so you can touch faster/easier.
Posted 2009-01-18 12:54 AM (#12036 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Spanks my chubby friend! Jonah loved being in there!
Dynamic Squat/Deadlift
Sq's
single with Green band and decided to rest my back!
Sled 3 plates, 25 and a 10 Pulled in down the street two blocks then down into a deadend street and back to the gym. Then to end of the parking lot and back! It was hard!
Prowler couple trips
Spud abs x 6 sets
Various grip work roughly 10-12 sets
Leg raises with chains x 4 sets
More grip 4 sets
HOME!
First Saturday in months with nothing going on! Well of course my wife found plenty for me to do. Painting and stuff!
Posted 2009-01-19 1:01 AM (#12082 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Dynamic Bench
Bench
135x10
225x5
315x5
added shirt and 2 board
405x2
Took Shirt off
405x10 off 2 boards
455x4 off 3BD then pulled 1 bd out and did 6 more reps
Cable Tri's x 3 sets
Lat Pulls x 3 sets
Stupid Press x 3 sets 15 reps
Leg Raises with 2 chains
Grip x 3 sets
Juanita the seamstress had taken in my shirt sleeves a bid, so i wanted to just put shirt on once. Bench feels good. Back is still hurting but should be good to go for the FartExpo!
Was 326 this morning. I will need to drop 18lbs for the meet. LOL going to be fun!
Posted 2009-01-19 1:53 AM (#12088 - in reply to #11007) Subject: Re: Hoss Log
Expert
Posts: 1995
If you cleanse diet now, you'll drop a good 8 lbs before you start to dehydrate. Just eat:
fish
oatmeal
protein powder
nuts
yams
Body builders use it when they cut at the end. It allows your body to catch up on digestion. You get rid of all the partially digested junk in your digestive system.
Posted 2009-01-21 11:28 AM (#12182 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Went into Gym tonight to mess around with the bullshit so called "Grooved Briefs" rule Steve Denison told Jackass and I about. According to Steve (which is very much different then anything he has told me before) we can take and old suit and cut legs off and chop the top off it and use it as groove briefs? Now chopping the top means as long as the brief doesn't touch your belly button? I am not all that thin so when I put and old suit on I only needed to chop about 1" below the top of the chest of the suit for it to comply. Well given the USPF is "NOW" double ply in the single ply fed guess depth could be more of a problem. Was very confident in smashing opener at 920ish, but if I choose to wear additional layer I am not sure how that will impact my opener etc. Haven't decided what to do yet, but ego could get the best of me here.
Had an all day planning session with our State Gov. Team at IBM also. Had to sit through the Obama BS speech. I would have rather had my toe nails yanked out. The pain of not being able comment during this whole speech was very difficult. "Let Socialism Begin"!
Here is a video of my Family Vacation to Cancun. I had no issues affording it this past year, but you can bet there is no way in hell I will this coming year as I will be sharing the wealth with every loser in the USA. I must be getting ready for a meet as anger seems to be constant!
Video is a bit long but the first 3-5 minutes are cool! Don't laugh at music it was for the kids. Plus I was raised in ghetto like Jackass.
Posted 2009-01-21 12:45 PM (#12188 - in reply to #11007) Subject: Re: Hoss Log
Expert
Posts: 1995
I never found groove briefs to actually help much. They can make your suit tighter though. If you don't get back up to your full fatness after cutting weight, they'd be good to have.
Posted 2009-01-22 3:48 PM (#12227 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Wednesday I was a ripped 321 in the morning. I tried to eat only protein most of the day. Things like steak, turkey and eggs. Had a little pasta at dinner with a steak and salad. Had 2-3 gallons of water.
Today I woke up and was 316.5 lbs. Plan is to have some rice cakes, a little salad and no liquids. Just got on ths scale at noon and I am 314.5. Got 6 lbs to go. should be fun.
I hope Jackass does well. I don't think any ill will on anyone in this sport (if u wanna call it a sport). BUT 3 weeks ago 3 different people in the gym told me "Steve Denison should just write Mark the check now". I can understand teasing etc, but these peps were not teasing. Mark says that shit all the time, but thats just Mark. I know Mark respects me, but these people don't! I love it! BTW god help them if I do well! How far can you throw a 110 lbs plate?
Posted 2009-01-22 5:30 PM (#12232 - in reply to #11007) Subject: Re: Hoss Log
OG Team Member
Posts: 3270 Location: Sacramento
The better we do the better it is for ST.
You push ST forward in your own way. We all have our place.
For example you helped ST in 08 by competing all over the country and nailing an 1102 squat.
Jim McD has helped the Team in 08 by running a website and continuing to shoot great video.
On top of that Jim doens't miss workouts and is still making improvements.
And let's not forget how important Juan "The Seamstress" Laija has been.
Treston and Jordan rep the younger lifters, Mike Moore and Jim S represent the old.
Roy gives us another 800+ pound bencher.
Anyway it will be a good battle between ST and the world. Whatever is said or whatever happens I am in your corner Hoss.
We have 5 lifters in this thing. How great would it be if we all hit PRs.
Posted 2009-01-23 7:46 PM (#12265 - in reply to #11007) Subject: Re: Hoss Log
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Posts: 1111
Woke up 330am to take hot shower and head to air port for 610am flight. I woke up was 4lbs over. Took flight and drove rental car with heater full plast. Then got some gum and started spitting. Steve denison was 45 minutes late for weighins. There is NOTHING worse then having your weighins delayed. I weighed in at 307.5. Got a whole cocktail of stuff to take for rehydration from Anthony Ricciutto from PL USA (Nutrition XP 3). It included Pedialyte and salty foods. But the cocktail was Creatine, Glucosmine, Taurine and Alpha Lipoic Acid.
I am now 319 just 6 hours after weighins. Been adding liquids slower this time. Expect to be 323-325 on platform.
Posted 2009-01-26 12:29 AM (#12311 - in reply to #11007) Subject: RE: Hoss Log
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Posts: 1111
First thanks, Supertraining and Anthony Ricciuto at Nutrition XP3 for your support.
Congratulations to Mark Bell, he deserves this win as he had a VERY difficult training cycle with the passing of his brother and a torn Bicep. The meet started bad for him and he stayed in the fight!
Thanks Juan and Treston for your help during meet, even if I had to track Juan down before all my 3rd attempts.
This was a great meet. The 3 FitExpo meets I have done have been the best meets I have ever done. Plenty of things going on and plenty of excitement during the lifts. The heavyweight class was stacked with talent. Everyone 275 and up had a legitimate opportunity to hit 2400. Although no one got to 2400, 4 hit 2300 plus. Thad Coleman had some bad luck and hurt his hip. Charles Bailey went for broke in the squat and missed, or he would have had a huge day. Jim Hoskinson missed a couple of squats and had a few cramps through the day or he would have gone big also. Allen Best was ready to squat a grand, but had an off day. Lance Karabel is a MONSTER. Guy is so thick it ridiculous. Sigfus was consistent and it paid off.
In lightweight class Darren Matsumoto was very impressive, 1581 @148 DAM! Nice guy also.
It was very exciting to meet people around the Expo like Mike Bridges and Brian Shaw. Bridges is one of the greatest PL’rs ever. I was very excited to meet him.
I cleaned up my diet a bit going into this meet, which I think help a bunch. Going to Cancun for 8 days two weeks ago may not have helped the diet but hell it was a great time. With that said the help I’ve got from Anthony Ricciuto regarding cutting weight and gaining the weight back was extremely helpful. Weighed in at 307.5 and was able to get back to 322-324 on the platform.
Second attempt: 699 = 2 whites 1 red was losing grip
Third attempt: 733 = miss, I was so fucked up on this lift. Have no idea where and how I could fuck this up! UNREAL what wimp I was here.
Total 2331 28lbs Single ply total PR.
Very happy with my squat. I think my confidence in the squat has been missing for a while and I think I found it. This is the first meet I have ever had someone call my depth. Maybe that’s the trick. Dunno but feel like 1000plus single ply squat is right around the corner. So is 1200 multiply.
Bench was just dumb. I mean Jackass was right, in that I am just going to light. 617 was downright ugly yet 661 was a joke. His suggestion is 1 and 2 board work in the 700 plus range for awhile. I agree!
NOT much to say about my pull, other then I was mental midget. The meet was mine to win and I lost it. Maybe to confident and not hungry enough. I do think I need more pulling from a deficit this next training cycle.
Haven’t decided what to do next? Maybe APF meet in LA or ProAm in Omaha or ST meet? Dunno.
Posted 2009-01-26 2:45 AM (#12313 - in reply to #12311) Subject: Re: Hoss Log
OG Team Member
Posts: 3270 Location: Sacramento
Good job getting some PRs.
Let's get to work on that bench.
1 board and a half board will work best for you at this point.
2 board or higher would just be lockout work for you.
The shirt you wore in the meet is the one you should be working in.
Not sure what happend with your DL but maybe your hands were swollen?
You cut like 15-20 pounds. Your body just sucks everything up when your trying to put weight back on.
Posted 2009-01-26 4:13 AM (#12315 - in reply to #11007) Subject: Re: Hoss Log
OG Team Member
Posts: 1903 Location: Sacramento
Some of your best squatting ever and easily your best single ply squats in a long time. I think you're all set up to push your bench way up...and soon. Your deadlift will come around. It always does. I was so proud of both of you and the rest of the team. The future's looking particularly bright for the top dogs of TST. These kinds of performances are great for the sport and the team.
Posted 2009-01-28 12:56 AM (#12393 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
wow I got away with one! Guess the fact the bar touched my chest not belly didn't matter in uspf ANYMORE!
Hit the gym tonight:
squatted the bar for a few but decided that I was too sore!
Decided that since I was sore i should be in real pain and deadlift.
315x1x12 sets
added jump stretch platform with double minibands
225x1x2 sets
315x1x4sets
Posted 2009-01-29 11:54 PM (#12465 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Max Effort Bench
Busy at work this time of year. Gonna be in Nashville all next week, been to San Francisco twice this week. I feel like crap from lack of sleep and still pretty sore from the meet.
Bench
225x10
315x10
add shirt
405x3 off 3 boards
took shirt off and put on a newer tighter one
495x2 off 2 boards
585x1 off 2 boards
Tighter shirt was a bad idea, started bothering my bicep.
Floor Press
225x10
315x10
405x1 (bicep)
455xmiss
Hammer curls x 4 sets
Bench 315x20
Jonah (10) came in to work with Cammelo on Baseball tonight. When Jonah was done I had him squat, pull and bench. Funny thing was his bench was as stupid as mine. BUT Jonah squats deeper then daddy. I do not think kids should train at all, but messing around in the gym is cool.
Posted 2009-01-30 11:11 PM (#12522 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Dynamic Squat/Dead
Talked to Ed Coan today about the fact that I am 4 for 15 in the deadlift on the platform the last 5 meets. He is the greatest deadlifter ever and greatest Powerlifter also, so figured he may have a few thoughts about my shitty pull. Coan pointed out few things that made me feel pretty dumb, because they are very clear. He also pointed out a bunch of stuff that I could do to help!
1. I am setting up wrong
2. I am thinking about my grip and not ripping the bar off the floor.
3. Try wrapping my wrist cuz my hands swell as the meet goes on.
4. train my grip by doing:
-Holds in the rack with one hand for 20-30 seconds
-Do all pulls for reps, 5's and 3's this includes rack pulls and from floor
-Hold all pulls for a long time in training
-Farmers walks
Was talking to Jackass and we decided a few things, first much of what Coan told me Jackass told me also (BUT Jackass isn't Ed Coan), Second we realized our best squats were when we had been pulling Sled a lot.
All work today done Raw
Sled 20 trips in parking lot
Squats with Blue Bands off 13" box with foam raw
145x5
235x5
325x3
415x2x4sets
465x2
505x2
Rack pulls pin 2 against quaded minibands (bands are new holy shit)
Conventional
Barx5
135x5
225x5
315x5
405x5
495x3 switched to sumo
585x1 (held for a while)
These were a bitch!
GHR x 4 sets
Abs 4 sets
Thanks Jim McDonald for coming in and running the monolift for me.
Thanks Cara for coming in wearing your cop uniform, cuz it works for me.
Posted 2009-02-01 10:52 PM (#12603 - in reply to #11007) Subject: RE: Hoss Log
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Posts: 1111
Dynamic Bench session
My wife had seminar in the Bay Area so needed to take all three kids to the gym today. Not and easy deal, Supertraining doesn't exactly have a childcare area. So they ran wild and beat the hell out of each other.
Greg Buffington came in from Napa to train with us. Guy has been near a 500lbs bench for years i think we can get him there.
All work done raw today:
Bench
275x3x5sets w 120lbs chains
315x3 sets w 120lbs chains
365x3 w 120lbs chains
405x1 w 120lbs chains off foam on this one
455xmiss w 120lbs chains off foam on this one
Cable Tri's 4 sets
Reverse Green Band Press off 3 boards
495x12
545x10
Posted 2009-02-03 2:26 PM (#12670 - in reply to #11007) Subject: RE: Hoss Log
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Posts: 1111
I am stuck in Nashville Tenn. at the Gaylord Opryland Resort for a meet all week. I went to the so called Fitness center. There were ZERO weights. I will be in solid meetings from 8am to 6pm then dinner meetings. Looks like I will miss training this week. I'm getting out of this thing early Friday to be home to train!
Posted 2009-02-04 11:11 PM (#12728 - in reply to #11007) Subject: Re: Hoss Log
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Posts: 1111
I think what he meant was I was spending to much time messing with grip and not getting down into a good starting position. Which if you watch the video of my pull my ass is up and the bar is 6" away from my shins.
Posted 2009-02-05 5:05 PM (#12754 - in reply to #11007) Subject: RE: Hoss Log
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Posts: 1111
OK been having panic attacks regarding not training. These week long business meetings kick my ass. There is never enough food and certainly rarely a place to train. This trip has been really bad as I have been booked from 8am to 6 or 7pm. Today has been pretty boring. I have been in these meetings thinking about what sort of dumb shit training I can do when I get home to try and catch up. The reality of this is that I usually just get injured. LOL
Wednesday was VERY difficult to keep from crushing people in these meetings. Have you ever been in a big meeting where there is always one asshole that needs to ask question after question? These pricks ask questions they already know the answer to. They also tend to argue and or correct presentors. There is ALWAYS one asshole. Well Wednesday it was this Canadian woman. I decided early in the day to count how many questions she asked. By the end of the day there were 38 questions of which she asked 28! This is in 6 hours of presenting, which is one every 12 minutes. She kept refering to the zPlatform as the zedPlatform (zed is z in Canadian). Even though every time she said zed what ever presentor was up would say whats ZED, and she would say I mean z like she didn't mean to say ZED. She sadi this EVERY time, FUCK! It took all my will to hold back the "shut the fuck up" line.
Guess the funny part was last night i won the MVP Award for the America's. This is fairly big deal as there are over 1000 reps. When I saw that lady later I asked her where her award was! She acted so fucking smart where the hell was hers? It usually the under performers are the ones with the big mouths.
NOW the real funny part was that today she had lost her voice! HOLY SHIT that was funny. Most of us in the room wanted her dead or wounded and this voice lose was just as good.
Anyway I get home Friday afternoon and am looking forward getting a solid injury.
Posted 2009-02-05 6:12 PM (#12755 - in reply to #12754) Subject: Re: Hoss Log
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Posts: 507 Location: South of Heaven
I hate the people that point out negatives of almost eveything the Mediator is trying to present.
I had one employee during a "Attendance Roll Out" state the fact that the whole deal was for the company and customer, not very sympathetic to the employee. I said without employee's showing up for work we won't have customers, therefore shutting us down as a bussiness. The next day she tried to bring charges against me for belittling her in fron of her peers as harrassment.
HR wanted me to apologize for stating the obvious.
A month later she was let go for not adhering to attendance.
Posted 2009-02-09 12:04 PM (#12875 - in reply to #11007) Subject: RE: Hoss Log
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Posts: 1111
I was in Nashville for work Monday through Friday. Got back to Sacramento at 2pm Friday. Got into the gym at 5pm after spending a little time with the kiddies. The plan was to do some so called Dynamic work with Louie watching. Well of course this turned into a pissing contest for max effort squats. It was to be Jackass, Treston and I. BUT hell we had some strong guys there for the Seminar that we added into the group. First was Ryan Horn who is the Strength Coach from VCU. Then also had Ricky Lachourcade jump in, dude has the biggest head I have ever seen. Plan was to go Blue and Green bands BUT we decided to use Blues on the tensors. These blues with tensors is roughly 250-275 at the top. We started with 13” box and thicker foam, but Louie quickly had us switch to 12” box and thin foam (oouuch).
Sq with Blues on tensors on 12” box with foam:
150x2
240x2
330x2
add ace suit bottom (thing is big these days as I have lost some fat)
420x2x2
510x2x2
600x2x2
690x2
780xmiss
780x1 add ¾” to box
Back is killing me! Did a few rack pulls off pin 2 with quaded lite band. BUT back is hurting.
GHR 5 sets
Reverse hyper, hurt back too much.
That Ricky dude with the big head was strong. Guy I am very sure can squat a grand really soon. Ryan Horn I think had the best squat form, but had some issue relaxing on the box. Mark was a little off Friday, but that just means next week he’ll crush weight.
Went to dinner and got home at 11pm.
Back to the gym at 9am for Louie Seminar. For what I was there for it was priceless information. Had to leave at noon as my son Jack had a Gymnastics meet in the bay Area. I just couldn’t miss this meet of Jacks. It wasn’t cool to miss the Louie Seminar, but Jack had his best meet ever. Jack won 7 Medals and a Judges Award for “Most Powerful Tumbler”. There were around 20 kids in his age group and he took 2nd in the all around. He won the Judges award out of over 80 kids. He was so proud and so was daddy. I am sure people at the gym get sick me talking about my kids stuff but I am a proud daddy.
Got back to the Gym at 7pm and they had just wrapped up. My wife met us all out for dinner. Had to get the conversations down to an R rating from not rated once she got there? Then home at 10 ish and Back to the Gym Sunday 7am.
This was a crazy day of lifting, talking, teaching, learning and eating. Had group of about 8 or so benching with LiteBands.
I was done. It was hard to train properly with all the people around. I went to the donuts. Then about an hour later I decided to lift some more.
Kettle Bell Press 1 set of 12 reps.
Then Juan brought my adjusted shirt in. I decided to try it on. Did a few reps with 405.
Then took shirt off. And did some raw boards
405x8 off 2 boards
495x8 off 3 boards
545xmiss off 3 boards
Ok had enough almost training. After talking for a couple more hours went home and watched High School Musical with my 5 year old daughter. YEAH I watched it! Wanted to puke, but Karly was happy I watched with her. Then 4pm off to WWE. I don’t watch this stuff, but Jackass got 10 tickets and I took my boys. Its funny you can see which wrestlers are adhering to the testing policy and which ones are not. Finally home at 8pm and asleep at 9pm.
It was a great weekend. Met lots a people and was amazed at the distances some traveled. One guy from Juno Alaska another from DC etc. Really had a great time. Had arm wrestlers and pro football players at this event. Just amazing how powerlifting crosses over.
BUT need to get back going again so I can train harder
Posted 2009-02-11 12:30 PM (#12968 - in reply to #11007) Subject: RE: Hoss Log
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Posts: 1111
Back to the grind today. I hurt my back a few weeks ago and have been fighting it ever since. Some how over the past week or so its got’n really bad. The pain is now going down my right hamstring. Need to some how train but still rehab this thing a bit. Been trying to hide it, but right now it messed me up pretty good. The weird part is I can squat ok, but pulling is impossible.
Squats with Ultra wide stance (feet bout 2” from Monolift legs) Raw off 12” box with foam:
135x5
225x5
315x5
405x5
495x5
More Mini Band seated hamstring curls
Off to get Jack from Gymnastics.
Plan right now is rehab back for week or 2, then get ready for USPF meet April 26th . I have 11 weeks. I haven’t done a true training cycle for a meet in a while and hope this will get me that extra 50 lbs to break the all time single ply squat record.
Posted 2009-02-11 5:46 PM (#12983 - in reply to #11007) Subject: Re: Hoss Log
Regular
Posts: 50
Hoss, are you using the band hamstring curls to rehab your hamstring? I'm just curious because back in my June meet I injured my back and it started in my back but then caused pain in my hamstring and it's improved to where I can generally squat/DL without pain but sometimes I feel it. Just curious what you're doing.
Posted 2009-02-11 11:52 PM (#13000 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Peter, I have had L4L5S1 issue for years. This is the only time I have ever had the nerve hurt my hamstring. I had someting si,ilar to this few years ago to where I couldn't do a calf raise but after rehab i was all good. The leg curls was just because my hamstring hurt and I wasn't working it, so thought the bands would get blood moving around in there.
Posted 2009-02-12 6:15 PM (#13025 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
I now have a solid 11 weeks before my next meet. This translates into spreadsheet plans for the training cycle. Here is the squat cycle planned:
*plan is also to use 13" box with thin foam through cycle.
DE SQ Method reps, Sets ish weight
week1 Straight Wt Raw 2x10 625
week2 Straight Wt Raw 2x8 675
week3 Straight Wt Raw 2x4,w/up heavy dble725
week4 Blues Raw 2x8 465
week5 Blue Green Raw 2x6 465
week6 Blue Blue Raw 2x4, 1,1,1 465
week7 Chains off ground w walkout Loose suit 2x8 200lbs.chain 465
week8 Chains off ground w walkout Loose suit 2x6 280lbs.chain 565
week9 Chains off ground w walkout Loose suit 2x4 w/up 320lbs.ch 665
week10 Straight Wt walked out Opener 950
week11 Straight Wt walked out easy 8x2 505
Meat 952, 1008, 1030
I need to work on my absolute strength in the squat. Going raw for 6 weeks I think will help with that. I also need to get some walkouts done with a max load while not killing myself and the walking out sets with chains off the ground will do that. The lbs are higher then normal as Louie said the percentages while lifting raw should be higher.
One may ask why chains after bands. I have found that I get more pop from chain work then band work. Also it will allow me to walkout maximal wt later in the cycle, where bands I can't walk out.
I'll post up my pulling and bench plan soon. Need to talk to Jackass about this whole stupid bench stuff.
Posted 2009-02-12 6:48 PM (#13027 - in reply to #11007) Subject: Re: Hoss Log
Expert
Posts: 1995
What's this can't walk it out with bands stuff? If a skinny guy like me can walkout with 400 lbs of band tension, then you should be fine. You just have to set them up behind you so when you walk out they are lined up right. It'd force you to tighten up your walkout and not walk back so far.
Posted 2009-02-13 12:09 AM (#13038 - in reply to #13025) Subject: RE: Hoss Log
Veteran
Posts: 226
If your going raw and using more weight on DE squats arent you going to move slower?
After my march 1 meet i have 27 weeks before the next meet i plan to do, so I'll have time for 3 waves of squats. Should i go raw on DE for a whole 9 week wave to build my strength?
Posted 2009-02-13 12:51 AM (#13041 - in reply to #13038) Subject: Re: Hoss Log
OG Team Member
Posts: 3270 Location: Sacramento
Boggs don't be a retart. You should do our USPF meet in April 26th..
Boggs a squat cycle is normally 2-3 weeks. So 27 weeks would give you many waves.
Anyway this is Hoss' log. The squat cycle looks ok Hossington.
1030 would be just fucking awesome!!!
Posted 2009-02-13 10:50 AM (#13057 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Thanks for the input here peps.
Marcus, I can walk out the sq's with bands but do not see the benefit of it. My issues with the walkout are all about being shaky, When I use bands I never shake. They tend to stablize my shaking. I will save my back for the last 5 weeks of walkouts with chains so as to increase the instability of the bar. This will help me fight the balance issues.
Young Bull, Week before last trained with Blue Band and 515x2's with only a belt. Speed was good. I will make adjustments to the lbs. in the cycle based on speed. I'm certainly comfortable with straight wt for 600's for speed, after that it will have to be adjusted. Week three of each wave I will work up a bit.
-Why the hell would you wait 6 months to do another meet? New guys should do meets closer together for more platform time.
Jackass - I understand what Louie was saying about 70% with out bands and Chains. Thats why i started at 465 which I see as 45-50% with bands etc. Where the straight wt stuff was more of a 60-70% type deal. I will make adjustments based on how stupid I feel.
Posted 2009-02-13 1:18 PM (#13066 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Had to take both my boys into the gym tonight. Jonah works with Camillo on batting and throwing on Thursdays, but jack just ran crazy in the gym. Kid was showing everyone all the cool stuff he can do on the rings etc.
I didn’t want to put much pressure in my lower back by benching with an arch. This meant floor press and a little more flat backed benching. All Raw work tonite.
Floor press:
135x10
225x10
315x6
365x3
365x1 with 40lbs chains
365x1 with 80lbs chains
365x1 with 120lbs chains
405x1 with 120lbs chains
405x1 with 160lbs chains
405xmiss with 200lbs chains
225x6 with 200lbs chains
225x6 with 240lbs chains
225x6 with 280lbs chains
Reverse Blue Band bench
365x10
405x5
495x5 off 2 boards
585x1 off 2 boards
Kettlebell floor Press with 88lbs r’s
3 sets of 25reps
Triceps Cable 4 sets
Hammer Curls x 9 sets
Done!
Had Jonah do some lifts for fun. Jonah is 78lbs and 10 years old. Jonah is 4’9” so pretty skinny kid.
Posted 2009-02-14 11:30 PM (#13116 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
DE Sq and Deads
All work done raw, week 1!
SQ off 13" box with thin foam
505x2x3
555x2x4
595x2x3
Rack pulls off Pin 3 with quaded Lite Band
Barx3x3
135x3x4
225x3x2
Arch Back Straight Leg Deads
135x6x4
GHR 4 sets
Abs 4 sets
Marcus was right regarding my goals for straight wt squats. I didn't feel very fast with 505 and 555 so didn't go as heavy as I wanted too. Also I am nursing this back issue. Finally did some pulls, but still long way to go before my back is ready for REAL pulls. Week 1 I got stronger although I am down too 316!
Posted 2009-02-15 2:12 AM (#13122 - in reply to #11007) Subject: Re: Hoss Log
OG Team Member
Posts: 3270 Location: Sacramento
I thought your squats looked pretty damn good.
I like how the height of that box decreases everytime someone brings it up.
Not sure which is worse in our gym people lying about box height or the height of the short fat bodies?
Posted 2009-02-15 10:53 AM (#13128 - in reply to #13122) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Jackass the box is locked in at 13". It can't be changed.
So was able to get Jackass to focus on something for more then 1 minute and asked about how best to plan benching for the next 11 weeks. The plan is to to get in the shirt every other week, while hitting raw work in between. Also 2Bd or less in the shirt. Haven't really mapped it out too much yet, but will very soon. DE days will be true DE days! I will try and not work up too much.
Posted 2009-02-15 8:40 PM (#13154 - in reply to #11007) Subject: Re: Hoss Log
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Posts: 1111
When I got to the gym I measured the box, apparently it is 13 1/4" could be 13 3/8" also hard to tell.
DE bench
Bench with 160lbs chains
185x3x6sets
225x3x4sets
Rack locks with bar roughly 2" off chest (Jackass may need to get a tape measure)
135x10
225x10
315x10
365x10
DB Tri's x 4 sets
Hammer Curls 4 sets
Cable Tri"s 4 sets
Back was killing me benching. Made it hard to have any leg drive at all.
Had to head home for home improvement projects. I cut a new door way for jacks room in to the play room. Its been framed etc, just need to get trim installed and painted. Also finished painting hall way. Also finished sealing the tile in the new shower. Finally took shower in the new shower, NICE! Made it for a fat guy with a big bench to sit on.
Posted 2009-02-17 11:40 AM (#13208 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
I think I’ll post a summary of the weeks training leading into the USPF meet. So week 1 of 11 weeks was good and bad. If I was to rank training from a 1 to a 10, training would get a 4. My face gets a 10, but training a 4. It’s been a while since I had a solid 10 weeks of training cycle heading into a meet. Jackass and I talked about how stupid people are that try and set up a 15-25 week training cycle for a meet. As we tend to train at a level that keeps us at 95% plus year round and we are ready to lift all the time. The downside is that we expose ourselves to injury more often, but I didn’t get into this sport to be strong every 15 weeks but rather strong EVERYDAY!
My Max offort lower day wasn’t exactly Max Effort as my back kept me from doing what I wanted too. Although it’s killing me I did as much work as possible. Always hate when people get hurt/injured and they skip training. One should do as much as possible to keep lifts up so once your health returns your back in the game faster.
Max Effort upper was fairly solid. The floor presses were good and the board work was solid also. Got plenty of work in Thursday. The raw work is never an issue for me, rather it’s the shirt where I fall apart, so we’ll see soon how solid it all is.
Dynamic lower squats were good and fast. Wanted to use a little heavier weight but still pretty solid. I will get the weight up this week and keep the speed up also.
Dynamic upper was real speed work. Hope to keep this sort of real speed work up the rest of the training cycle.
Diet went to shit the past couple weeks. Will get back on program this week.
Sled didn’t get used much this past week, but will in week 2. Just got an old tire and have converted it into a trailer trash sled. The idea is to pull it on off days. Should also help with back recovery. Part of these extra sessions is to be grip and ab work. This extra work didn’t get done.
Posted 2009-02-19 1:02 AM (#13300 - in reply to #11007) Subject: Re: Hoss Log
Member
Posts: 43
Training looks good and those goodmornings look brutal. I'm going to have to try those soon. I read that your low back is bothering you. I had back problems for 11 months and everyhting felt great except deadlifts. I could squat and goodmorning all day but 135 deadlift was hell. I started training at coach hartzells gym and he helped me with a lot of low back stuff and knocked all the problems out in a few weeks. He is absolutely crazy but everyhting he says works! Heres a couple of vids. They look goofy but they work! http://www.youtube.com/watch?v=lFQwpjnThYs http://www.youtube.com/watch?v=xoBQjvxew5U&NR=1
Posted 2009-02-20 3:14 AM (#13341 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Thanks Treston and Juan for staying late to spot my sorry ass.
Bench raw
135x5
225x5
315x5
405x3 added carpet
495xmiss
405x1
My back hurt so bad I couldn't push with my feet at all. Everytime I set my feet i got shooting pain down my leg. I just hit 500x3 with the carpet a few weeks ago so guess leg drive is important.
Floor press
225x6
315x5
405x3
455xmiss
Bench raw
315x15
Cable Tri's 4 sets 15 reps
Hammer curls 3 sets
Floor press with 96lbs kettle bells. 2 sets 25 reps. The 3rd set I bang both sides of my head with the bells while lifing them up and nearly went out cold. Training OVER!
Shitty Shittttttty Day!
Traveled to San Fran today LA Wednesday. Late nights and early mornings are killing me. back needs to get better!
Posted 2009-02-22 9:11 PM (#13425 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Dynamic Bench
Bench raw
225x3x3 w 80lbs chains
275x3x3 w 80lbs chains
275x3x3 w 120lbs chains
225x30
Cable Tris 4 sets
Hammer curls 8 sets
Reverse Green Band bench hands way inside
315x15
405x10
Had Police and Fire Bench meet in the gym today. It was a big success. Cara Westin ran the meet and raised $1850 for charity.
Greg Buffington has been coming over to supertraining every Sunday for a few weeks. Greg has been chasing a 500 lbs bench for 2-3 years. He has been stuck at like 470ish for years. Today he hit 500 lbs. in the Meet!
Posted 2009-02-23 1:02 AM (#13429 - in reply to #13425) Subject: Re: Hoss Log
OG Team Member
Posts: 3270 Location: Sacramento
Hoss I didn't see that many of your speed bench sets. However, I know a lot of guys that use 185-245 pounds with bands and or chains that bench well over 700.
I know my fat ass gets carried away all the time but next week try to keep the weight a little lighter and see how it feels.
Thanks for all the help at the meet and thanks for yelling at me while I squat!!!
Posted 2009-02-24 11:13 PM (#13496 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
So my summary of week 2 training is about 6 out of 10. Squats were solid this past week and Max Effort Lower was pretty good. I was able to do some pulling also. BUT bench was crap. My back issue made it so I couldn't get a solid base under me. Dynamic Bench was a little better but still not great. Will get to an 8 or 9 soon.
Posted 2009-02-25 11:37 AM (#13525 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Max Effort Lower - video later today!
Pulls off Pin #2 while standing on 2 inches of mats (weight 1 or 2” off floor)
135x3
225x3
315x1
405x1
405x1 plus 80lbs chains
405x1 plus 160lbs chains
455x1 plus 160lbs chains
495x1 plus 160lbs chains
495x1 plus 280lbs chains
545xmiss plus 320lbs chains
515xmiss plus 320lbs chains
Leg Curls with Light Band did 9 sets each leg and 3 sets with both legs.
GHR 3 sets
3 sets Abs with Chains. I hung chains over each leg and did leg raises.
My volume is shit right now. I am fighting my back issues and pushed my pain limit for as long as possible. Pulls hurt walking into the rack and when I put the weight down, but not during pull. Grip was fairly solid. I just have very little finishing power at the moment, but that will come back soon. I get a little forward on the missed pulls, this is a lack of strength at the moment. NOT some bullshit set up issue etc.
I am very happy with getting real Max Effort work in the last two weeks where I strain. Missing lifts or not I think we have got’n away from straining on Max Effort days.
This is the first week in a very long time with not a ton of stuff going on at home and work. BUT next week the shit starts again. I am waiting another week or so for extra training session as to give my back some recovery time.
Saturday Jonah is lifting in the APA meet. Thanks Ken Anderson for sending him a singlet. Its so funny to see him in it. Kid is sooooo skinny. I will not have him do anything he can not do easy.
Posted 2009-02-25 12:42 PM (#13527 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Most people will not post videos of missed lifts but if someone can gain from my misses here they are. I know I am not getting my head and chest up, like I preach to everyone else.
Posted 2009-02-25 10:42 PM (#13548 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Extra Session:
Abs x 5 sets
Grip x 6 sets
Sled x 16 trips 200 ft per trip
here is my new Trailer Trash Sled. My drive way is 200 ft long. Karly is like 40lbs, Jack is 57Lbs and the Fat kid from across the street is over 100 lbs.
Posted 2009-02-26 10:36 PM (#13591 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Max Effort Bench
Bench
225x5
275x5
315x3
added shirt
405x2 off 3 BD
585x1 off 2 BD
655x1 off 2 BD
715x1 off 2 BD
750x1 off 2 BD
Floor Press
185x10 with 120lbs of chains
275x6 with 120lbs of chains
295x6 with 120lbs of chains
315x6 with 120lbs of chains
335x6 with 120lbs of chains
Hammer Curls 6 sets
Cable Tri's 4 sets
Not too excited about the Board Press as I tend to have days like this with the shirt every once and a while. I need to not get in the shirt every week. This will help me stay fresh and maybe injury free. jackass and I talked about how much better we are feeling from not shirting up every week. So in two weeks I'll go 1 BD.
Posted 2009-02-26 11:47 PM (#13595 - in reply to #13592) Subject: Re: Hoss Log
Member
Posts: 43
Have you tried any of that band stuff for your back? Also, have you gone to a chiropractor? What you are going through is EXACTLY what was going on with me and it lasted 11 months because I didnt do anyhting about it. After the bands and some adjustments I had relief almost immediately. Hope you get back to 100% soon man!
Posted 2009-03-03 1:51 PM (#13819 - in reply to #11007) Subject: RE: Hoss Log
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Posts: 1111
Week 3 summary of training I rank it a 7 out of 10. Lower work was pretty good. I was able to pull and squat pretty heavy with success. Max Effort bench was very good, BUT i missed Dynamic bench day. Nerve, leg, hammy, gluet and back deal isn't getting better but isn't getting worse. With 7 weeks to go I think things are on track.
This week I want to pull some wt with very heavy load at the top. Thinking about having 2 quaded light bands in rack off pin 1 etc. More sled work and ab work this week also. Will bench raw this week. Agree 100% with Jackass regarding strong arms means strong bench. I need to continue the arm work! I also need to continue the floor press this week to lesson the strain on my low back.
Posted 2009-03-03 11:31 PM (#13845 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
I am doing:
Floor Press with sets of 3 to 5 reps adding chain or band tension to hit tri's more
Kettle Bell floor presses high reps
Cable Tri's have always worked for me high reps
Hammer Curls and regular curls high reps
DB extensions high reps
benching boards for high reps
Mini Band push downs
I think higher reps work best for my tri's. Now, My tri's are also my weak point as one has been reattached after a complete tear (with screws etc).
Posted 2009-03-03 11:44 PM (#13847 - in reply to #11007) Subject: Re: Hoss Log
Expert
Posts: 1995
Try what Louie suggested at the seminar. One tricep exercise like JM press or throat presses super setted with sets of 15 tricep pushdowns. It SUCKS! Granted, a finely tuned athlete like you can probably do it easy.
Posted 2009-03-03 11:45 PM (#13848 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Max Efforts SQ/DL's
Took forever to get to the Gym as I had to pick kids up from school and take one to a practice etc. Plus it was raining and everyone in Sacramento treats rain like snow and drives like old ladies.
Rack pull off pin #2 standing on matts, used a quaded Light Band and quaded Monster Band! This tension was stupid. The first rep I pulled the rack right up in the air, even though it was weighetd down with Kettlebells. We used a digital scale and measured tension at the bottom at 200lbs and at the top the scale gave errors. The scale goes to 440lbs so must be somewhere north of that. Now the idea was to use this as a grip type exercise while saving my jacked up back. Holding all reps x 5 seconds at top
barx1
135x1
225x1
315x1
365x1kinda dropped it
225x2x5 sets with solid holds
Raw Squats with extra wide stance
240x5
330x5
420x5
510x5
600x12 (i lack wind, used more normal stance)
Abs 3 sets
had to run and get a kid from GYmnastics. I am looking forward to getting some gear on soon.
Posted 2009-03-06 11:01 PM (#14001 - in reply to #11007) Subject: RE: Hoss Log
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Posts: 1111
Went to doc for my Back and got some PR's!
Blood Pressure PR (put it this way there was a 1 in front both numbers)
I had a shitty day. Leg nerve was killing me most of the day. My cell phone stopped working. Went to AT&T store to get a new one, but because it was insured it required me to go to another store. After a few Fbombs I got a new phone. Then on the way to the doctor my wife called to talk about what curtains she wanted to buy for the NEXT room we renovate (we is bullshit, ME is the word and BTW I haven't finished the bathroom renovation yet). I was already pissed off before this call. So given my temper, my body temp was up. It was like 55 degrees out side but I put window down in the car. Well then the window wouldn't go back up. Messing with the window made me late for doc. Got to the doctors office and got rash of shit from the staff for being late and nearly got kicked out. NOT MY DAY. So hell yes my Blood Pressure was off the charts. Doc lectured me for a while about why I lift. Then lined up a appointmnet at the Pain Clinic for me at UC Davis. Plus a shot of Tordal (spelling) and Lidocane patches. Left his office and decided I needed to train:
Posted 2009-03-07 3:24 PM (#14011 - in reply to #14002) Subject: Re: Hoss Log
Veteran
Posts: 202 Location: San Diego, CA
That would be like Andy Rooney's piece on 60 minutes. Cept instead of a cranky old geriatric ranting about the mail service, you'd have a 300lb bald powerlifter talking about crushing doctors and other types of everyday challenges.
Posted 2009-03-07 9:50 PM (#14029 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Well don't worry about me invading your TV as I have been told I am not interesting enough for reality TV.
Dynamic Sq/DL (video soon)
Blue Bands and all work done raw.
415x2x4sets
465x2x4sets
Deads
135x1
225x1
315x1
315x1 with 20lbs chains
315x1 with 40lbs chains
315x1 with 60lbs chains
315x1 with 80lbs chains
315x1 with 100lbs chains
315x1 with 120lbs chains
315x1 with 140lbs chains
365x1 with 140lbs chains
Tried Reverse Hyper but nerve hurt too bad!
Leg Curls with Bands x bunch
Single Leg Raises bunch
This was week 4 of 11 week training cycle. It was also week 1 of 2nd mini cycle. Plan was stay raw for as long as I can in this training cycle. I may use on old single ply suit bottom next week. Training is very painful right now but i feel strong.
Posted 2009-03-08 7:15 PM (#14054 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Car got broke into last night. Bastards broke my window (not the window that stopped going up and down but the other one) and stole my wallet, Ipod, watch and wedding ring! I had left my ring and watch in there from training Saturday. The worst part of the whole thing was the fact that I missed going to my sons gymnastics meet because I needed to report my credits cards missing and get a police report. Been rough few days with windows in the car, phone broken x2, back killing me and now this shit. One day I will catch someone doing something like this and they will pay dearly.
Posted 2009-03-09 7:28 PM (#14078 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Dynamic Bench
225x3x3 with 80lbs chains
225x3x3 with 120lbs chains
225x3x3 with 160lbs chains
Floor Press with Kettle Bells 3 sets of 20 reps
DB curls 4 sets
was able to get into the gym in the middle of the day today, but only had 45 minutes. I missed sunday due to my car getting broke into. Plan is to bench heavy Thursday so also didn't want to do too much.
And Yes Juan My car was broke into at my home. I know I told we have very little crime in Arden Park, and thats true. The issue is I drive a lexus and yes its a target. NO they will not target your Dodge Durango with Handicap plates in my area cuz there are nicer cars to break into. PLus they wouldn't want to hurt a poor handicap person like you.
Raw squats against Blue Band
Barx5
135x5
225x5
315x5
Abs x 4 sets
Back, Leg, Glute burning from the pulling needed to stop. Training like this aint a joke. BUT must be done. Pulls were fast and easy until 800. The thing I did different is I did 4 attempts at 90% plus. I usually pull 1 ro 2 above 90% and stop. I clearly need more wt in my hands at 90 plus %. Went back to old suit and was able to get into a better starting position. I also brought my feet in a bit as per Jesse Burdicks instruction. This early in the cycle 765 aint too bad. Looking forward to a suit sq test next week.
Posted 2009-03-11 9:06 PM (#14186 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Extra session
Got to the gym and there was some little prick talking to Brian about how strong he was. I start my session and he just keeps talking about % of bodyfat and how strong he is compared to other people because he is a skinny little prick. I put the music on and I can still hear the guy. At this point I am really brewing lucky for all he left. BUT what the hell, there is always one little man in the room!
Did Foam roller work
Pull threws
Stiff leg arch back extra wide deads 4 sets of 5 reps
Tried Reverse hyper but back, leg and glute killed!
Posted 2009-03-12 12:12 AM (#14198 - in reply to #11007) Subject: Re: Hoss Log
OG Team Member
Posts: 3270 Location: Sacramento
Wish i could have seen you pull. I had a rough day working with hot chicks with no undies...well some were hot and some were not but you get the good with the bad right?
Posted 2009-03-12 11:21 PM (#14223 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
6 weeks from the meet.
Really shitty day at work and trip to DMV for new License wasn't that fun either! Got to the gym and there was only 1 bench as the other was being fixed. Lots of people lifting me stewing over the idea that I needed to shirt up and thought I may not be able too. BUt all worked out well Mike Moore and Juan "my little bitch" Liaja helped a ton. Juan pretty much gave up his training to help me today. Good thing as I wasn't all that balanced today in the head.
Bench
335x6 off 2BD
425x3 off 2BD
Added Shirt
515x2 off 2 board
605x1 off 2 board
695x1 off 1 board
700x1 full range! HUH 39 lbs PR
Floor Press
225x10
275x10
275x10 with 40lbs chains
275x10 with 80lbs chains
275x10 with 120lbs chains
Posted 2009-03-13 5:59 PM (#14260 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Well my back is pretty messed up from benching last night but will continue to train. My bench is coming around, but its come around before and then its dissappeared. Gonna continue with my plan. Shirt every other week, with tons of arm work.
Needed to do a recovery session today, but can't. Many reasons!
Got a package from APT today. I like knee wraps. Given how retarded I squat sometimes knee wraps are huge for me. I got some nasty knee wraps from APT. 3XHeavy wraps are THICK! Plan is to suit test Tuesday if back can handle it, we'll see how these things work! Maybe 1000x2?
Posted 2009-03-17 12:59 AM (#14350 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Dynamic Bench
first 20 minutes spent talking to this woman Juan/John is trying to get with. Juan wasn't there so thought I'd make shit up and cock block him. ;-/
Bench
225x3x3
225x3x3 with quaded miniband
275x3x3 "
225x3x3 "
Floor Press
225x5
225x5 with 40LBs chains
225x5 with 80LBs chains
225x5 with 120LBs chains
225x5 with 160LBs chains
2 sets Tris
2 sets DB curls
Couldnt make it into Gym Sunday due to Kids activities, but made it in for a quick session tonite. Back still jacked up, this bullshit HMO crap needs to get this cortizone shot done soon. Its been nearly 2 weeks and I haven't even got a call back to set the appointment, which I am sure will be months out. Can't wait for thr government to take over Healthcare I am sure that will make run perfect like DMV!
Posted 2009-03-18 12:30 AM (#14381 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Max Effort Squat
Haven't been in gear since the meet with the exception of old suit bottom last weekend for DE day.
Wanted to suitup and see where my squat was today.
Single ply Titan with APT knee wraps (used the new ones that are 2.5x and they are Nasty)
Squats raw WALKED OUT! (STUMBLED OUT)
145x2
235x2
325x2
435x2
605x1 (added uspf groove briefs, stumbled as my nuts popped out as I sat back?)
added Titan suit
795x1
added knee wraps
885x1 very high (nose bleed started)
1000x1 nose started as soon as I unracked bar
Done, decided to end training there. I did what I wanted to do. My glute, back and hammy deal is killing me but I can squat. Depth with 1000 was marginal but not horrible. Walkout was shitty and shaky. The squat was fast and rather easy. hopefully more to come. nuts still hurt.
Posted 2009-03-19 9:13 AM (#14453 - in reply to #11007) Subject: Re: Hoss Log
Extreme Veteran
Posts: 501 Location: Lakeland, Florida
Hard to tell from that angle, but that's probably one of the deepest 1,000lbs. squats I've seen, and I've never seen anyone unrack it that easy and walk it out. Nice job.
Posted 2009-03-19 11:57 PM (#14476 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Thanks all regarding squat, I know I meed better depth and better walkout. BUT still have time to get stuff down. I'll get a depth call at the meet which will settle that issue. I'll stumble out slower which will make for a much more exciting lift.
Max Effort Bench
Bench raw
135x10
225x10
315x3
315x1 with 80Lbs chains
315x1 with 120Lbs chains
315x1 with 160Lbs chains
315x1 with 200Lbs chains
315x1 with 240Lbs chains
315x1 with 280Lbs chains
Floor Press
315x10
405x9
455x5
Tri's and Bis 4 sets each
Home!
Got home and did a some stretching in the pool for my glute, back and Hammy issue. Pool was really cold!
Posted 2009-03-21 5:08 PM (#14537 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
DE Squats
Forgot IBU before leaving the house. My leg, glute and back crap was killing me as I worked on my bathroom remodel late last night. I think doing baseboard etc isn't the best thing for my back these days.
Squats with 2 blue bands per side
barx2
145x2
235x2
325x2
415x2x4 stop
screw the foam roller went to the PVC pipe for rehab work.
Hammy work with bands
Abs work
I had too much pain to continue to train! I fought the pain for as long as I could. I'll be ok just need to fight threw this crap.
Posted 2009-03-25 12:09 AM (#14644 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Hakola, your right! I agree, need to train harder.
Max Effort Sq/Dl
Pulls off 5"/6" blocks standing on mates
225x1
315x1
405x1
495x1
495x1 with 40 lbs chains
495x1 with 80 lbs chains
495x1 with 120 lbs chains
495x1 with 120 lbs chains
545x1 with 120 lbs chains
595x1 with 160 lbs chains
595x1 with 160 lbs chains
645xgrip with 160 lbs chains
645xgrip with 160 lbs chains
SSB squats
300x10
Reverse Monster Mini band squats raw
515x4
605x4
705x4
GHRx 5 reps too much pain
Banded Hamstring work bunch sets reps until cramps
Straight Leg Sit ups
rawx15
25 lbs on chest x 12
75 lbs on chest x 10
Ripped my hand a bit pulling. No big deal, but dam I screwed up my set up and therefore screwed up my grip. I need to really focus when I pull to get my hands just right. Its funny how my grip was pretty solid two weeks ago when I pulled 765 and gone today!
Posted 2009-03-25 1:13 AM (#14648 - in reply to #11007) Subject: Re: Hoss Log
Expert
Posts: 1995
Hoss, grip weakness is a sign of over training. It's a very CNS intensive thing. Suck it up and hire someone to remodel your bathroom! Are you trying to be Bob Villa or squat 1,000 lbs?
Posted 2009-03-25 3:14 AM (#14655 - in reply to #11007) Subject: Re: Hoss Log
OG Team Member
Posts: 3270 Location: Sacramento
Scott I think you need to grap the underhand side out a little wider. I will post it up so you can see. Your arm shifts way to your right anyway you should just start with that hand a little wider.
Posted 2009-03-26 1:26 AM (#14686 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Long Day, but wanted to post up Jonah (10) success from his Math Olympiad. Jonah is one of just a couple of hundred kids worldwide to get 100% on every Math Olympiad Test this season. There are more then 300,000 kids age 9 to 12 who compete worldwide. I very proud of him.
I added to this video Jonah saying hello to "coach Fat" Mark Bell after a play he did at school where he dressed as Snow White.
Today I had to be in Los Angeles for a meeting. Long day, but made it home for half of Jonahs little league game. He wasn't as successful at the plate as he was in Math today!
When I came out of the Ice Cream Place tonight somebody took off running from near the back of my car. I couldn't figure out what the hell they were running from until I looked in back of my car. The little liberal fag had been trying to remove my AntiObama sticker. Chicken shit just like his President!
Posted 2009-03-27 1:20 AM (#14712 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Max Effort Bench
Bench
worked up too 405 raw
add shirt
495x3 3BD
585x2 3BD
675x1 2BD
725x1 2BD
765x1 2BD
Floor Press
245x10
245x10 with 80lbs chains
245x10 with 120lbs chains
245x10 with 160lbs chains
DB Triceps and Hammer Curls sets
Goal was to beat 750 2 board from 3 weeks ago and did. My leg was killing me so decided to stop at 765. Guess I should open at 800! :-)
Off to kids Science Fair. My 8 year old decided to sign his moms name on his homework today. NICE!That shit is supposed to happen in high school not 2nd grade! He had done the work just forgot to have her sign it.
Posted 2009-03-27 11:25 PM (#14756 - in reply to #14741) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
DE Sq
SQ's walked out
145x2
235x2
325x2
415x2
505x2
505x2 with 120 lbs chains 6 inches off the ground
505x2x4 with 200 lbs chains 6 inches off the ground
595x2 with 200 lbs chains 6 inches off the ground
505x21 reps (nearly died)
rest, rest, rest
Abs 3 sets
Hamstring work with lite band
The squats walked out with the chains 6inches off the ground is just stupid. I just fell back and forth as a walkout, so it was a normal walkout!
Posted 2009-03-29 11:57 PM (#14812 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Dynamic Bench
been a long weekend but made it in Sunday. Jonah had his 11th Birthday party. We had 10 of his friends stay over. We took them all rock climbing then back home to run wild. This meant total crazyness all night. These kids were up all night! We just let them run wild and let their parents deal with them Sunday. Friday night the kid next door (that I tell EVERY day to get out of our tree's) fell out of one of our trees and broke his arm. Jack and Jonah also had baseball games and opening day ceremonies over the weekend also.
Here is Jacks first game:
Plan was to do board press, but one of the people who has a 250 lbs max bench jumped on the bench as we warmed up. Jim S and I planned on going fairly heavy and I had no time or energy to peel off 8 plates every time this person wanted to go. So said screw it and did some floor pressing.
Floor Press with Quaded MiniBands
135x3x3
185x3x3
225x3x3
Kettle Bell Floor press 3 sets of 30 reps.
DB tris cx 3 sets
Hammer Curls x 3 sets
Stretch Forearms (been doing these at home to get my hands in a better pulling position) I'll post some video of these soon.
Posted 2009-03-31 9:12 PM (#14875 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Max Effort Sq/Dl
Got to the gym and the vending machine didn't work. I needed some boost so took off to the store to get a RedBull. Should have just continued right home.
Got back to the gym waited a few minutes for the GCB to be free. Set up for squats with GCB.
Got three warm ups in before checking my phone. I got a call from work and had to get back home. Its the last day of the qtr and one of the big deals my team was working on that was dead before I left for the gym ended up coming in. I had to get back to PC and get this thing in the system so it counts for Q1 (Marcus no bullshit about how i should have an iPhone). Happy this deal came in but big time pissed I had to leave the gym.
Even worse is I can't head back to the gym as I need to get my son from Gymnastics and my wife has some bullshit meeting. I am really angry man right now.
Starting Wednesday this week the boys have Baseball for 7 straight days. BTW whats straight about Baseball?
I hope to blow work off Wednesday morning and go train.
Posted 2009-04-01 2:39 PM (#14924 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Thanks April,
Max Effort Lower
Well didn’t get done with work stuff last night until 830 or so. I decided to hit the gym this morning and blow off work. Felt work owed me!
Decided to do some pulling cuz had no spotters etc.
All work done raw:
Forearm stretching
Deads from Floor
225x1x3sets
315x1x3sets
405x1x3sets
495x1x2sets
585x1x2sets
put bar up on blocks standing on mats
585x1
635x1
685x1
725x1
765x1
815xmiss (grip was solid, but fell backwards)
GCB squats walked out off 13” box with thin foam
150x5
240x5
330x5
420x5
510x5
Band Hamstring work x bunch
Abs x 3 sets
Grip felt pretty good, I think the stretching I am doing all day every day is helping with my hand placement. Lots of pulling volume. I suck at block pulls so this was a OK day.
Walking out GCB with no spotters is tough and stupid at the same time.
Posted 2009-04-03 9:39 AM (#14996 - in reply to #11007) Subject: Re: Hoss Log
Extreme Veteran
Posts: 501 Location: Lakeland, Florida
I noticed that you and Mark and a bunch of people on your team do floor presses a lot. Do you think they would be beneficial for raw benching? I'm thinking about trying them sort of in a way like you did yesterday in your post above, as a secondary lift after max effort bench. The worst part of my bench which I've been trying to fix is the lockout. I can bench the same weight full range as I've done off of a 3-board.
Posted 2009-04-03 10:38 AM (#14998 - in reply to #14996) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
April the reason I'm doing lots of Floor Press is 2 fold. First I have a back problem that flares up when I bench. The Back issue is from trying to arch too much. When I bench my foot goes numb and hamstring nerve burns. So I have been trying to limit the amount of full range benching I am doing. Second, Floor press was a big weakness for me. Because of how thick i am the floor press is full range. Its allowed me to work on a weakness and avoid further back issues. However I have also seen a big increase in my bench since doing lots of floor pressing over the last 8-9 weeks!
Posted 2009-04-04 10:52 PM (#15052 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Glad that worked for you Marcus!
DE SQ/DL
Sq walked out all chains completely off the ground (I call these stupid squats)
150x2
240x2
330x2
330x2 with 160lbs chains
380x2 with 160lbs chains (add old loose singleply suit bottoms)
470x2 with 160lbs chains
560x1 with 160lbs chains
650x1 with 160lbs chains
700x1 with 160lbs chains
790xmiss with 160lbs chains
GHR 3 sets
Abs 3 sets
straight Leg pulls withh 225x10x3sets
I wasn't to happy with missing the last squat. BUT have plenty of reasons. Walking that shit out is crazyness! Plus as I setup my left heel was on the back spotters toe. I never got my feet right and took the weight anyway. I think with knee wraps it would have flew up, but I missed it. Anyway I have 3 big session to go then deload and eat.
Gonna train extra early Sunday as my girl is turning 6 and we have a big party for her. Also at 10 am I have meeting with the Rabbi to set up the date for Jonah's Barmitzah! Thats gonna be a great event, the combo of uppity Shalom School people mixed with my powerlifting friends should make for a eventful evening.
Posted 2009-04-06 12:28 AM (#15106 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
DE Bench?
got to the gym later then I wanted too.
Got in a few bench sets with chains and had to leave. Not that big of a deal as my whole body is killing me right now so not completing a session is probably good.
9:30 had to leave. Had to go to a meeting at Mosaic Law to get Jonah's Bar Mitzvah date. the bullshit thing is the date is 2 freakn years from now! Its a very difficult meeting where parents debate over which dates they want for their kid. We got Jonah the date my wife wanted for him. Its the Saturday before Passover! No biggie for him! he has to run a service all in Hebrew before one of the biggest crowds of the year (500 plus). PRESSURE!
11:30 my girly's Bday party at the movies. Karly is now 6!
2:30 Jacks baseball game. Jack is sick! I mean sick good. 4 at bands all hit to the outfield. One bounced then hit fence. Jack is nearly the smallest on the field, BUT no one hits like him. he was playing 2nd and chased a ball that went by short to left Fld. he go the ball and chased a runner down and tagged him. Jack is a bit of a ball hog. When I asked why he doesn't throw it to his teammates he says "those guys can't catch".
Posted 2009-04-07 10:03 PM (#15196 - in reply to #11007) Subject: Re: Hoss Log
Former Team Member
Posts: 1111
Max effort Deads
Had only an hour to train as kids had games etc, plus Wednesday night is passover (Thursday also). So only opportunity I had to train this week is from 3pm to 4pm today. Needed to get an opner DL done
Deads (still don't have my DL suit)
135x3
225x1
315x1
405x1
495x1
635x1
705x1
775xmiss
Posted 2009-04-09 2:39 AM (#15264 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
hit gym today to try on an old suit I had altered. I had Juan aka Maricruz at 7" to the straps of an old Max DL size 38. Fit just right. I just ordered two more Max DL's, looks like they will be going back. This old suit I used for 3 years and it just kept stretching until it finall blew out a strap. AT my more fit 334 bodyweight (PR) the extra strap sections make it fit just right. did a few pulls with 315 and one at 495. felt right!
Posted 2009-04-09 11:49 PM (#15288 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Max Effort Bench
warm up
barxbunch
135x6
225x4
315x2
add shirt
405x2 no touch off 2 board
495x1 2board
605x1 2board
675x1 full range
had to get the hell out as its passover had family shit! With the extra bodyweight my shirt fits different so need to open higher. AS much as I HATE this I must open at like 677 if my weight stays the same. The 675 took a bit to touch but the press was a joke. My Pr bench is 661 in a meet. So this kind of sucks! In training this cycle i have hit big PRs in the bench. Hit 765 2 board and benched 700 full range.
So far in training I have done my Bench and Dead openers with ease. NOW what to open with in the squat??? Saturday will play around and see. The 1,000 a few weeks ago wasn't hard but it also wasn't very deep.
Posted 2009-04-10 1:28 AM (#15295 - in reply to #15290) Subject: Re: Hoss Log
OG Team Member
Posts: 3270 Location: Sacramento
"My Pr bench is 661 in a meet. So this kind of sucks!"
Hoss that is true but you killed that weight....Remember?
Great job Hoss. Your training is right target. Other then a serious injury which can happen at any second or you bombing which can happen to even the best of lifters I think you should have an amazing meet.
Remember even 950, 700 and 750 will give you a 2400 pound total. Those numbers would be 1st and 2nd attempts and should be somewhat easy.
Posted 2009-04-11 7:50 PM (#15369 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
got to the gym at 8am and there was a fat checking dunk tank truck deal there. Guess the other side of the gym had sign ups for bodyfat tests. The sad shit was all the Supertraining people who paid 50$ to check how fat they are? Treston? Dude your fat give me 50$ now. I kept hearing people ask "hey why don't you go get dunked". My response "hey why don't i just hold you under the water and see how your lean boby mass works against you"? Hope they look great on the platform. These are the same people that ask for specific colored squats etc. Just lift!
Plan was to work up to an opener.
walked out all squats wore single ply suit
Sq
bar x10
255x2
455x2
645x1
805x1
945x1
Deads on Jumpstretch Platform against quaded mini's
225x1x9sets
Posted 2009-04-16 12:12 AM (#15520 - in reply to #11007) Subject: RE: Hoss Log
Former Team Member
Posts: 1111
Missed training Tuesday as I had meetings all over the place for work. Had to go to a work related dinner etc. I hate that stuff!
Wednesday worked early and headed to the gym in the afternoon. Had a buddy of mine (known this guy since i was 11) call that he was in town. He came into the gym as I was getting there and we decided to eat. NO worries figured at this point eating is as important as training. Went back to the gym and:
Green Band hamstring Curls tons of sets
Block deads 405x1x10 sets
More leg curls.
Off to Little league Baseball. Jonah had a great at bat. Was 0-2 then they switched pitchers (cuz little league only allows so many pitches per 5 days)New kid comes in jonah fouls one. Then 3 straight Balls. Then two more fouls before liner to center. NOt bad a nine pitch at bat. Next at bat Jonah struck out in three pitches. LOL
Hoss Log
