HB Training Journal No. 1

  • Thread starter Thread starter Bombus H. Maximus
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Bombus H. Maximus

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Hi,
I'm new here but some of you may know me from other boards as HeavyBomber.
Anyway, some stats and stuff...

Height: 6'
Weight: 250

I came to the conclusion a while back that I'm not ever going to look good so I gave that up and took up power lifting. I have done several comps but my lifts are pretty average for the most part. In other words I have a ways to go.

One thing I have learned is that when I gain body weight my lifts increase and when I loose my lifts suffer. So with that as a premise I always try to gain weight and have but I'm kind of stuck around the 255 mark. At that weight I have to compete in the 275 weight class so my goal is at least 265... Not an easy task.

Currently my raw lifts are hovering around the following numbers:
Dead: 635
Squat: 520
Bench: 410

I don't use shirts and have never used a suit. I need to get a suit but I'll probably will still bench raw well... just because.
 
1-9-06 max effort bench

1-9-06 max effort bench

Max effort lift: Dead press -3" off chest in rack.
135x8
165x8
195x3
225x3
255x3
285x3
315x1
345x1
375x1
405x1
Shoulder was hurting -maybe could have gone up one more but screw it.

Flat bench press:
315x8
315x6
315x6

Decline bench press:
315x6
295x6
245x10

Did set of bodyweight dips
Did some lateral raises for delts
Did some dumbell skulls and tricep extension stuff

Not the best workout. Dang shoulders.
 
Hey thanks man. Thanks for stopping by goes4ever and PT.

Tuesday's Workout
1-12-06 -Lower

Max Effort: Good Mornings -wide stance
135x8
185x5
225x3
275x3
315x3
365x1
405x1
435x1

Squats -shoulder wisth stance:
225x8
275x1
315x4
365x1
405x10
315x10 w/ 2 bands

GMs -shoulder width stance:
225x8

45 deg. Leg Press:
8plates x8
9plates x8
10plates x8
7platesx12

Pull-thrus with stretch:
?x8
less x8
less x8

done. pretty good day.
Next two days are off.
 
I'd like to incorporate this kind of lifting into my routine. Thank you for posting your workouts, they are giving me ideas...
 
Thanks Tom and irongirl. I really appreciate your comments with me being new here and all. Sorry I haven't posted around, I only have a limited amount of time every evening to use the computer.

Tom,
I have been doing this Westside type of routine for about two years now and have done really well. The key is variation of max effort movements and knowing when to back off. I'm lucky in the fact that my back is very solid but my shoulders give me a lot of problems. I have ignored them a couple times and have paid so now when I feel them messing up I take a one or two week break. That happens to be about every 8-10 weeks.

Tonights dynamic bench and delt/tri workout:
1-13-06
Dynamic bench press:
warm ups
185x2 with 5 bands for 10 sets

Power Clean with Push Press: (only one power clean per set)
135x8
185x8
225x6
185x6
135x6 died

Close-grip bench press with 40 lb. chains per side:
205x6
185x6
185x6

JM Press:
135x8

Lateral raises:
35'sx8 X2
30'sx8

Not bad. Could have been a little more explosive on the dynamic bench but it was okay.
 
1-15-06 dynamic squat/back/biceps

1-15-06 dynamic squat/back/biceps

Box Squat (w/ 4 bands):
245x2 X10

Power Cleans:
185x3
230x3
245x5

BB Rows:
225x8
225x8
225x6

Pull-ups:
body x6 X3

Cable Rows:
? x8 X3

Db Shrugs:
110's x6
90's x6
80'x 6
120's x4
80's x6

A bunch of curls and hammer curls.
 
Hey man, thanks for stopping by.
Yea, I don't know whether cleans have helped much lately but I enjoy doing them. You're right though, nobody does them, which tells me they are worth it right there.

Today was max effort bench. I did horible. I knew going in that it was too soon after I went heavy on tris last week but I did heavy bench anyway. I felt so lousy I ditch the barbell and did reps with dumbells mostly.
I have a meet in two weeks and I'm not going heavy again at all till then.
 
1/18/06 -ME Squat

ME movement: Rack pulls, std stance, knee level
135x8
225x8
315x6
365x3
405x3
455x3
495x3
545x1
585x1
640x1
675x1
745x1 straps
785x1 straps

Squats (slightly wider stance):
135x6
225x6
315x4
365x1
415x10
455x4 ran out of gas

Reverse-hypers:
2 sets of 8 mod weight

Leg Press:
sh!t loads -4 sets heavy

That's it. The 785 lock-out was good but my knees bent more than I would have like in the lock out position.
Squats were powerful but I hit a wall with 455. I thought I would get more when I started the set.
 
Lousy day for the ol' diet. Need to crank up the eating tomorrow.
 
Feeling really overtrained and tired so I have taken the last 3 days off.
 
1/23/06 -Max effort Bench

Bench Press (five bands):
315x2X10

Decline:
225x15
225x15

Incline Db:
100's x8
90's x6
90's x6

French Press:
120x5
115x5

Db Skulls:
45's x8
35's x8

JM Press:
85x6
85x6
 
Okay, been a little while since I have been around. I did the push pull meet in late January... pulled 610 raw -no suit.
There was a guy in the 220 weight class that did a standard stance 700. He wasn't one of these short little dudes either, he had to have been 6'1-6'2ish -freaking amazing.
So that only confirms my lifetime goal of 700 or better.

Took the last week off and am getting back into it this week.
 
Thanks Irongirl.
Did a dynamic box squat and dead workout coupled with a heavy back movements this evening. It went pretty well.
 
okay, well I got a 540 squat the other day. I haven't tried but I am positive my dead is around 640 now.
My bench is down though... Bench is hard for me to keep. Raw, it's down under 400 again :(
 
I got a 640 deadlift at the meet on Sunday. I didn't bench but there were some strong dudes there.
 
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