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Hartschuh
03-11-08, 6:27 pm
Well I wasn't quite sure where to put my PL Log, so I figured, why not put it in the PL Section. Watchmen, if this isn't in the proper place, if you could please move it there. Thanks.

Anyway, as in my intro, I said that I'm currently 18 days out of my next meet, the APF TX State Open in Houston.

As of right now here's how I plan to Open:
SQ: 705
BP: 440
DL: 551

But onto the meat and potatoes...here's the last few workouts:

2/10 - ME Squat

Warm-up
Stretching, band traction,
GHR
1x10

Squats
barx8
bar+160#chainsx5
145/160chx4
255/160chx3

Add Metal Viking Briefs
345/160chx3
435/160chx1

Add Metal Ace Squatter Straps Down
525/160chx1

Straps up and Wrapped
665/160chxMiss (cut this a bit high. ~825 at the top)
--------------------------------------------------------
2/14 - DE SQ/ ME Bench Combo

DE SQ/DL

box squat w/SSB
145+160chx3
195/160chx3
235/160chx2
285/160chx2x4

Bench
135x5
185x3
225x1
Add Metal Pro Bencher
315x3 No Touch
365x1 Touch
405x1
455x1 PR
--------------------------------------------------------
2/17 - ME Squat

Squats
145x5
255x3
Add Viking Briefs
345x3
435x1
Add Metal Ace Squatter Straps down
525x1
615x1
Straps up and Wraps
705x1 - This was a little high(~1-1.5"),

Hartschuh
03-11-08, 6:31 pm
2/20 - Bench

Shirted benching
barx10
135x8
185x5
225x3
275x1

Add Metal Pro Bencher with twisted sleeves
315x3 No Touch
365x1 No Touch

Took shirt off and put back on with straight sleeves (bar path was getting screwy)
405x1

Add 2-board
475x1

Add 3-board
505x1
-----------------------------------------
2/21 - DE SQ

Speed Squats with SSB
bar+160#chainsx5
bar/160chx3
145/160chx3
195/160chx2
235/160chx2
275/160chx2x5 - hips were trashed, I need to do some mobility and band work to take care of this

Deads
315x3
405x1
495x1
545xmiss at shins

2/24 ME Squat Deload...Kinda.

I didn't want to squat again today after how my hips hurt Thursday, so I figured I'd give it a week and then go from there.

Incline GHR
2x10

Rev Band Pulls (Strong)
245x4
335x3
425x1
515x1
605xmissx2

Incline GHR
1x10

Pull Down Abs
Green Bandx12x3
-----------------------------------------
2/27 - ME Bench

Shirt Benching

Warmup
Band Traction
Shoulder Warm up
Face Pulls
Green Bandx20x2

Bench
barx10
135x8
185x5
225x4
275x1
Add Shirt
335x3 No Touch
365x2
405x1
475xmiss
475x1 20lb PR - It all came together here, but my left wrist shimmied at lockout because the bar began to roll back in my hand, so I need to be wary of that and wrap my wrists a little tighter.

Shrugs
85x20

Face Pulls
Green Bandx15x2
------------------------------------
2/28 - DE SQ
Speed Squats with SSB
barx5
bar+160# Chainsx2
145/160x2
195/160x2
235/160x2
285/160x2x5

Rack Pulls (just below knee)
225x5
315x5
405x5
455x5
--------------------------------------------
3/5 - ME Bench Deload...kinda.

Bench
barx12x2
135x8
185x5
225x3
275x1
Add 3 Board
315x3
365x1
405xmiss One of these days I'm gonna get this.

Pressdowns
Green Bandx15x2

Face Pulls
Green Bandx15x2
------------------------------------------------
3/9 - ME SQ
SSB Box Squats
barx5
145x5
255x3
Add Briefs
305x3
345x3
395x1
435x1
485x1 PR
515x1 PR
565x1 PR
615x1 PR 150lb PR

GHR
2x10

Band Hip Adduction
Green Bandx10x2

We hadn't done ME work with the SSB in a while (Dec. 9th), so I was pleasantly surprised with this...

Matt Dickerson
03-12-08, 2:38 am
Just dropping in to say hello and wishing you good luck on the meet coming up. I'll be watching your log regularly and looking for you to hit PR's every week.

Hartschuh
03-12-08, 10:01 am
Just dropping in to say hello and wishing you good luck on the meet coming up. I'll be watching your log regularly and looking for you to hit PR's every week.
Thanks Matt. I'll try to keep the PR train rolling as long as I can.

IRBS
03-12-08, 10:16 am
Awesome log bro, good luck at the meet!

How do you like the Metal Pro Bencher? I've got an old F6 that is pretty far gone that I still bench in, looking at getting a new shirt in the next few months. I've got Ace Pro Briefs and an older Viking V-Type Single Ply Squatter that I love. Looking at a new DL suit soon, thinking about the King Pro.

Killer Squatting bro! Keep it up!

Young&Hungry
03-12-08, 10:24 am
150 pound PR?! Damn, count me in brother.

Hartschuh
03-12-08, 11:06 am
Awesome log bro, good luck at the meet!

How do you like the Metal Pro Bencher? I've got an old F6 that is pretty far gone that I still bench in, looking at getting a new shirt in the next few months. I've got Ace Pro Briefs and an older Viking V-Type Single Ply Squatter that I love. Looking at a new DL suit soon, thinking about the King Pro.

Killer Squatting bro! Keep it up!Thanks IRBS, I'm a short SOB, so I'm built to squat. I love the Metal Pro that I'm using because it fits me like a glove. It was a shirt that my training partner had that was too big on him but fit me. It's had some custom work done on it by Ginny Phillips. It has a reinforced scoop neck on it and has a piece of denim sewn into the inside and a grid-stitched chestplate. It's an awesome shirt.


150 pound PR?! Damn, count me in brother.Thanks Man. It surprised the hell outta me too. That Safety Squat Bar will make you strong.

Hartschuh
03-13-08, 9:23 am
Found out that we were taking shirt openers next week, so I had on more week to train heavy in the shirt and teach one of our training partners how to jack the shirt, since he will be handling me and another training partner at the state meet. He learns quick...


3/12 - ME Bench
Shirt Bench (PR:475)
barx20
135x10
185x5
225x3
275x1
Add Metal Pro Bencher
315x3 No Touch
365x1 NT
405x1 NT
455x1 NT
505x miss, but this touched. I missed it because it came up so fast off the chest that it drifted at the top and almost face dumped.

That pissed me off because I was so close to locking it out. But, I know I can get this weight, so it will probably be my second attempt at State.

IRBS
03-13-08, 9:43 am
Nice work bro. You'll smoke it at the meet. Especially if you've got it flying off your chest like that!

DaveK
03-13-08, 9:45 am
Great thread. I don't get to see/hear too many pl logs. Will be checking in to learn. Good luck with you up coming meet!

Hartschuh
03-13-08, 10:05 am
Nice work bro. You'll smoke it at the meet. Especially if you've got it flying off your chest like that!Thanks IRBS. I don't think that weight will be a problem at the meet. It just scared the bejeesus outta me at how fast it flew off! I just have to maintain control of it and I should be good.


Great thread. I don't get to see/hear too many pl logs. Will be checking in to learn. Good luck with you up coming meet! Thanks for stopping by Dave. If you have any questions, feel free to ask.

Hartschuh
03-14-08, 10:07 am
3/13 - Squat Assistance

Suspended SSB GMs
barx5
145x3
235x3
295x1
325x1
375x1 10lb PR

GHRs
bw+light bandx10
bwx10

Crunches
3x10

Short work tonight. I wanted to save my hips because we're taking openers on Sunday.

Hartschuh
03-17-08, 9:13 am
3/16 - ME SQ
Squats to Opener
barx10
195x5
305x3
Add Briefs
395x3
485x1
Add Ace Squatter
575x1 (straps down)
665x1 (straps up)
705x1 Opener (this was about an inch high)
705xmiss (Dumped it into the chains because the bar rolled when I tried to force depth. I should know better...)

I've come to the realization that I don't like thicker squat bars because it feels like they don't sink into my straps like the Texas SQ bar does, especially because the straps on the Ace are so wide.

I may open a bit higher (~10-15lbs) at state, but it'll be a game day decision. The 705 went up easy, I just need to get to depth. Bombing is not an option.

IRBS
03-17-08, 9:25 am
Nice work bro. Should see some big numbers out of you at this meet!

Hartschuh
03-17-08, 10:35 am
Nice work bro. Should see some big numbers out of you at this meet!Thanks IRBS. I'm hoping for this to be a breakthrough meet for me. My main goal for '08 is to hit a qualifying total in either the 242s (2026) or 275s (2149) for Nationals in '09.

I'll also be taking videos of my lifts, so I'll be sure to get them up on youtube and post them up here after the meet.

Hartschuh
03-20-08, 9:55 am
3/19 - ME Bench - Last training session before State

Bench Opener
barx10
135x8
225x5
275x1
Add Shirt
315x3 NT
365x2 NT
405x1 NT (1/2" from touching)
475x0 (Beat the press command and my left foot slid)
475x1 (Good set and stayed tight and it flew up. Found out afterwards that it was 465 because we were missing a 10 on one side...Whoops. This will be my opener at state)

Face Pull
Green Bandx15

Pressdowns
Green Bandx12x3

I'm 9 days out and I'm getting excited.

Here are my openers (Kilos, then pounds):
SQ: 332.5/733
BP: 217.5/479.50
DL: 250/551

IRBS
03-20-08, 10:11 am
Awesome work bro. Nail those openers and then blow some PRs out of the water!

widdlewade44
03-20-08, 10:15 am
Nice workouts bro and good luck with this upcoming meet.

Kevin
widdlewade44

Hartschuh
03-20-08, 10:54 am
Awesome work bro. Nail those openers and then blow some PRs out of the water!


Nice workouts bro and good luck with this upcoming meet.

Kevin
widdlewade44

Thanks Guys. It's almost go time.

Young&Hungry
03-20-08, 10:59 am
Looking forward to the outcome of this meet bro. You really know what you're doing and have busted your ass so I won't be surprised to see some new PR's.

Hartschuh
03-20-08, 12:16 pm
Looking forward to the outcome of this meet bro. You really know what you're doing and have busted your ass so I won't be surprised to see some new PR's.Thanks Y&H. I've had a lot of help from my training partners and fiancee over the past 12 weeks. They've definitely helped me keep my head on straight. It should be a good day.

hallde
03-20-08, 5:22 pm
Awesome stuff, glad I found another powerlifter's log to read and learn from. Good luck at your meet.

Hartschuh
03-20-08, 6:36 pm
Awesome stuff, glad I found another powerlifter's log to read and learn from. Good luck at your meet.Thanks hallde. If I can be of help, just let me know.

hallde
03-20-08, 10:00 pm
Thanks hallde. If I can be of help, just let me know.

I will definately be looking you up soon since I have my first powerlifting meet in april.

Hartschuh
03-25-08, 9:50 am
I will definately be looking you up soon since I have my first powerlifting meet in april.Very cool. What Fed are you lifting in?

hallde
03-25-08, 11:31 pm
Very cool. What Fed are you lifting in?

I will be lifting in NASA since there are more meets closer to my location

Hartschuh
03-26-08, 9:52 am
I will be lifting in NASA since there are more meets closer to my locationI hear ya, that's why I lift APF down here in Texas.

Thrawn
03-26-08, 9:52 am
Subbed. Awesome log. Will be in here lurking on workouts, routines and progress. If need be we got your back if you hit a bump or snag. I have much to learn, so i am subbing a lot of PL logs right now.
Keep adding plates!

Hartschuh
03-27-08, 9:53 am
Subbed. Awesome log. Will be in here lurking on workouts, routines and progress. If need be we got your back if you hit a bump or snag. I have much to learn, so i am subbing a lot of PL logs right now.
Keep adding plates!Thanks Thrawn.

Weight this morning: 262 fully clothed (minus shoes)

Hopefully I should be in the mid 250s by weigh-in tomorrow.

J-Dawg
03-27-08, 10:00 am
Good luck at your PL meet H.

Hartschuh
03-27-08, 11:01 am
Good luck at your PL meet H.Thanks J-Dawg.

hallde
03-28-08, 6:21 pm
Don't know if you will read this before your compitition but good luck bro, you'll nail that master total.

Hartschuh
03-31-08, 10:56 am
Don't know if you will read this before your compitition but good luck bro, you'll nail that master total.Thanks Hallde. I didn't end up quite as well as I wanted to...

Here's the meet recap: I bombed on the deadlift, although the deadlifts weren't held in the best conditions (we deadlifted on a platform in the grass outside the hotel), I won't make excuses.

Squat
First Attempt - 733
Everything felt alright here, Got two whites 72lb Meet PR

2nd Attempt - 793
Got all kinds of messed up here. I wasn't centered under the bar and had my right hand at the hook and the left at the collar. Took it half way down and told the spotters to take it. One of the spotters said it's the first time he's seen that happen. 3 reds

3rd Attempt - 793
Setup was much better here, but I cut the squat high. 2 reds

Bench
1st attempt - 479.50
Smokeshow. - 3 whites

2nd atttempt - 512
Rolled the bar back instead of forward in the J-Hooks. Missed off the chest. 3 reds

3rd attempt - 512
Handoff was good, I just wasn't strong enough that day. 3 reds


Deadlift
1st atttempt - 551
I got a bit distracted and forgot to chalk my hands and dropped it halfway up. 3 reds

2nd attempt - 551
Got it to lockout but couldn't hold on. Needless to say, I was just a wee bit pissed off. 3 reds

3rd attempt - 551
A friend gave me a tip to lock in my grip on the bar. Came up, pulled it, almost had it up long enough for the down signal, but lost it again and almost fell backwards off the platform.


Needless to say, I have a lot of work to do before my next meet.

Young&Hungry
03-31-08, 10:20 pm
Not a lost meet brother, you squatted a HUGE number and had an awesome bench. You now know where your weak point is on deads - grip. Try to hit that fucker twice a week with pinch/crush work and pulls with heavy chains and 551 will be like butter in no time. Live and learn brother. This meet was a success in the long run and I for one am proud of you.

Thrawn
04-01-08, 6:46 am
I can imagine you are a bit disappointed about the meet, but i have no doubt this was just a small bump you had to take in your journey. For what its worth i think you did great, you at least had the focus and mindcontrol to notice WHAT and WHERE it went wrong. That leaves you with things you can work on. The first step to improvement.
I was at the National championships myself last sunday and i have seen several athletes bomb out or fail attempts without even knowing why they failed. They became puzzled and frustrated. Some did not even bother to complete all events anymore.
Dont wanna sound like i am very experienced or know it all (i certainly do not), i just wrote it as i felt it.
Much respect,
Thrawn

Hartschuh
04-01-08, 12:12 pm
Thanks fellas. The grip is definitely going to be hammered when I get back into it. I'm taking about two weeks off to recoup and recharge. One of my training partners will be starting his meet prep then, so I'm jumping back into it, but I'm making a few changes to my training to bring up my weak points, grip strength being one of them.

Hartschuh
04-07-08, 7:30 pm
As promised, here's my video: http://www.youtube.com/watch?v=ad-_5ktdmu4

hallde
04-07-08, 8:22 pm
As promised, here's my video: http://www.youtube.com/watch?v=ad-_5ktdmu4

you smoked the bench and squat, but why didn't that deadlift count, do you have to roll your shoulders back for it to be a good lift. good job anyway bro

J-Dawg
04-07-08, 8:28 pm
As promised, here's my video: http://www.youtube.com/watch?v=ad-_5ktdmu4

Thanks for posting this up H. Some nice solid lifts there. You'll get that deadlift next time with the extra grip work!

Hartschuh
04-08-08, 10:43 am
you smoked the bench and squat, but why didn't that deadlift count, do you have to roll your shoulders back for it to be a good lift. good job anyway bro According to the rules, I just need to stand erect with my knees locked. The second attempt was even closer than that. I was about a second away from getting the down signal and the bar fell out of my hands.



Thanks for posting this up H. Some nice solid lifts there. You'll get that deadlift next time with the extra grip work! Thanks J-Dawg. The grip is definitely going to be worked on heavily in the next few months.

Hartschuh
04-17-08, 9:14 am
Well, I'm back at it again. Offseason work started yesterday and I'm working on slowly increasing the volume of work that I do. I will also be raw dogging it for a while.

4/17 - ME Bench

2 Board Press
barx12
135x10
185x5
Add 2 Board
225x5
245x3
275x3
315x3 - Tough, but I got all 3

One Arm DB Rows
75x12/12
75x12/12

Rolling DB Extensions
30x12x2

DB Cleans
15x12x2

Hex DB Holds
35x15 sec (right hand dropped after about 10 sec)
35x15 sec (much better this time)

Hartschuh
04-18-08, 9:56 am
4/17 - DE Squat

Warmup
Stretching

Rev. Hyper
2 platesx10

Speed Squat w/ SSB
barx5
bar+green bandx3
145/greenx3
195/greenx3
235/greenx2
285/greenx2x5

SSB GMs
145x5
235x5x2

DB Curls
35x10x3

Standing Abs
Green Bandx12x3

Hartschuh
04-21-08, 9:59 am
4/20 - ME SQ

Deadlift with Squat Bar (1 3/8" thick bar, the bar I usually pull with is 1 1/8")

Warmup

235x5
295x5
325x3
375x1
415x1x3

DB Shrugs
95x12x3

GHR
1x6

Ab Wheel
bwx8

I was a bit rushed at the end, plus I was easing into pulling with the squat bar. I'll do some more accessory work tonight at the house and I'll most likely do almost all of my pulling with the squat bar during the off season.

Thrawn
04-21-08, 10:03 am
Good session, Hartschuh! Good way to work on the grip with a thicker bar. Did it feel much different?

Hartschuh
04-21-08, 12:18 pm
Good session, Hartschuh! Good way to work on the grip with a thicker bar. Did it feel much different?Not really. It was a bit thicker, but not all that different. The one thing that was different was that the bar had absolutely no flex to it at all.

My training partner also has a 2" solid pipe "fatbar" that we use. Once he gets it back, I may use that to deadlift as well. I think I'll also work in some double overhand pulls during my warmup.

Hartschuh
04-24-08, 6:20 pm
4/23 - ME Bench

Floor Press w/ Chains (5/8"):
Barx5
135x5
135+1 chain(per side)x5
135+2 chains(" ")x5
135+3 chains(" ")x5
135+4 chains(" ")x5
155+4 chains(" ")x6
205+4 chains(" ")x1
225+4 chains(" ")x miss

Standing Shoulder Press
135x10x2

Rolling Tricep Extension
30x12x2

DB Curls
20x15x2

Rotator Cuff Work

Thrawn
04-25-08, 3:22 am
Looks like another solid workout! Short and to the point. But what are 'rolling' triceps extensions? I cant figure that one out...

Hartschuh
04-25-08, 9:11 am
Looks like another solid workout! Short and to the point. But what are 'rolling' triceps extensions? I cant figure that one out...Here's a description of them from EFS: http://asp.elitefts.com/qa/default.asp?qid=41945&tid=106

Thanks Thrawn.

Hartschuh
04-28-08, 3:05 pm
4/27 - ME Squat

Warmup

SSB Box Squat
barx5
145x5
255x3
345x1
395x1
435x1

Reverse Crunches (A Chiro Friend recommended these to me)
2x10

GHRs
2x10

Hartschuh
05-01-08, 9:43 am
4/30 - ME Bench

Warmup
Band Traction

Face Pulls
1x15

Hammer Curls
20x15x2

RAWWW Bench
barx12
135x5
185x5
225x3
275x3
315x1
335xmiss

Add 3 Board
335x3x2

Chest Supported Rows
plate+35x10x2

Hammer Curls (Elbow Prehab)
20x15x3

Plate Front Raises
45x12

Hartschuh
05-02-08, 9:39 am
5/1 - DE Squat

warmup

box squat w/SSB
barx5
bar+greensx3
145+greenx2
195+greenx2
235+greenx2
285+greenx2
315+greensx2 (too slow, so I dropped back down)
305+greensx2x4

Conventional Deads w/ squat bar
(Double Overhand)
145+1 chain(per side)x5
145+2 chainsx5
145+3 chainsx5
145+4 chainsx5
195+4 chainsx1
(switch to mixed grip to finish set)
195+4 chainsx4

Swiss Ball Crunches
3x12

GHR
2x10

Thrawn
05-02-08, 10:57 am
Way to go, Hartschuh! Your training is solid. Rocksolid. Straight to the point, no bull routines.Time after time you nail'em. Gotta respect that!
Keep pushing those numbers, bro, i am enjoying this ride on your journey and it motivated the hell out of me.
Much respect,
Thrawn

Hartschuh
05-05-08, 10:32 am
Thanks Thrawn.

5/4 - ME Squat

Warmup

Squat (raw)
barx10
145x5
235x5
285x3
325x3
375x3
415x8 (training partner and I wanted to do something different)
465x1
505x1
555x miss (this would have been a 10lb PR)

Strict Reverse Hyper
2 platesx10x2

Random Ab Work:
Planks
30 sec x 1

GHR Situps
1x10

Standing Abs
90x12x2

Hartschuh
05-08-08, 9:32 am
5/7 - ME Bench

2 Board Press
barx10
135x5
185x5
225x3
Add 2 Board
275x3
315x3
365xmiss
335x1
345x1

CSRs
platex20x2
platex30x1

Hammer Curls (elbow prehab)
20x15x3

Shrugs
85x20x3
__________________

Thrawn
05-08-08, 9:41 am
Love the mentallity: 365 miss, dropping back to 335 and 345 for singles. Way to go. Big jump from 315 to 365...gutsy! Was it a big miss? Or just?

Hartschuh
05-08-08, 11:21 am
Love the mentallity: 365 miss, dropping back to 335 and 345 for singles. Way to go. Big jump from 315 to 365...gutsy! Was it a big miss? Or just?It was a big miss. I only got it about an inch off the boards. I'm realizing that I need to make smaller jumps next time, especially training raw because I got 335 and 345 pretty easily. I'm making the same jumps I made in gear and I can't do that I'm learning...lol.

Thrawn
05-08-08, 3:42 pm
Well, trying it once in a while cant hurt. My mentor wanted me to unrack some weight once i couldnt squat. 'Get the feel, prepare yourself, one day it will be yours' is what he said. I just had to unrack it a couple of times.
Guess this didnt hurt either. At least you got the brunt of the weight on negative motion. Learning is key here.
I am surprised not more ppl are subbed in this thread. I LOVE this one.
Keep it up, Hartschuh!

Hartschuh
05-12-08, 1:36 pm
Well, trying it once in a while cant hurt. My mentor wanted me to unrack some weight once i couldnt squat. 'Get the feel, prepare yourself, one day it will be yours' is what he said. I just had to unrack it a couple of times.
Guess this didnt hurt either. At least you got the brunt of the weight on negative motion. Learning is key here.
I am surprised not more ppl are subbed in this thread. I LOVE this one.
Keep it up, Hartschuh!Glad I can provide some inspiration and insight. Thanks Thrawn.

I forgot to post this up this weekend (being Mother's Day Weekend and all):

5/8 - DE Squat
SSB w/ Average Bands
bar+greensx5
145/greensx3
195/greensx2
235/greensx2
285/greensx2
305/greensx2
325/greensx1
375/greensx1 (~550-560 at the top...I believe, but I'm not sure)

Deads
(Double Overhand)
225x3
315x3
(Mixed Grip)
405x1
455x1
485x1

Speed was good on the deadlifts and I believe the double overhand pulling is helping my grip. The place I train will be getting a deadlift bar soon, so that will help as well.

Thrawn
05-13-08, 3:35 am
Hmmm, i also heard Sgt Rock about grip improvements by using the double overhand in deadlifts. At least, if i remember correctly. I will try this also for a while in the warmup sets. Grip should NEVER be a problem, so whatever edge we can get here i should use. I got really small hands and that is NOT helping =)

Hartschuh
05-16-08, 10:03 am
Hmmm, i also heard Sgt Rock about grip improvements by using the double overhand in deadlifts. At least, if i remember correctly. I will try this also for a while in the warmup sets. Grip should NEVER be a problem, so whatever edge we can get here i should use. I got really small hands and that is NOT helping =)I agree, in my case it's not that my hands are small, they're very thick and if you add humidity into the equation, my hands begin to swell a bit. Just something I'll have to deal with I guess. ;-)

5/15 - DE Squat

Speed Squat with SSB
barx5
bar+160#chainx5
145/160chx3
195/160chx2
255/160chx2x5

Reverse Band DL (Strong Bands, Complete deload at knees)
Double Overhand
225x3
315x3
Mixed Grip
405x1
455x1
495x1

Hartschuh
05-22-08, 9:32 am
5/21 - ME Bench

2 Board Press
barx12
135x8
185x5
225x3
Add 2 board
275x5
315x3
325x2
335x2
365xmiss

Hammer Curls (Elbow Prehab)
20x15x2

DB Rows (both hands at once)
60x12
70x12

Chest Supported Row
plate+35x8x2

More Hammer Curls
20x15x2

Hex DB Hold
25x45sec

Thrawn
05-22-08, 10:18 am
What are hex DB holds, Hartschuh?

ghost
05-22-08, 10:21 am
What are hex DB holds, Hartschuh?

probably the same as Static Holds.... for grip strength. ?

Hartschuh
05-22-08, 10:37 am
I got the idea from the EFS Grip exercise listing. Here's a link explaning it: http://asp.elitefts.com/qa/default.asp?qid=33905&tid=114

ghost
05-22-08, 10:49 am
I got the idea from the EFS Grip exercise listing. Here's a link explaning it: http://asp.elitefts.com/qa/default.asp?qid=33905&tid=114

yup, just like static holds.. those are amazing for forearms

Thrawn
05-22-08, 10:50 am
I got the idea from the EFS Grip exercise listing. Here's a link explaning it: http://asp.elitefts.com/qa/default.asp?qid=33905&tid=114

AH! Yeah, that really explains it. Thanks, brother!
Too bad we dont have hex db's at my gym... Maybe i can improvise something else tho.

Hartschuh
05-23-08, 10:01 am
5/22 - DE Squat

Speed Squat w/ SSB
barx5
bar+160#chainsx5
145/160chx2
195/160chx2
235/160chx2
285/160chx2
305/160chx2x5
325/160chx1

Conventional Deads
Double Overhand
225x5
315x1,4(finished the set with mixed grip)
Mixed Grip
405x3
455x1

GHR Situps
3x12

DB Shrugs
85x12x3

Thrawn
05-23-08, 10:21 am
Intense, man. First doing speedsquats (and not too light either, jezus), and THEN some deads. That is hard work no matter how you cut it. Impressive, Hartschuh. Very gutsy.

Hartschuh
05-23-08, 6:22 pm
Intense, man. First doing speedsquats (and not too light either, jezus), and THEN some deads. That is hard work no matter how you cut it. Impressive, Hartschuh. Very gutsy.Thanks Thrawn, I figure the better shape I get in now, the stronger I'll be at my next meet.

Thrawn
05-25-08, 6:22 am
Thanks Thrawn, I figure the better shape I get in now, the stronger I'll be at my next meet.

Smart thinking. Hope it all works out for ya! Meets are a lot of fun when it all comes together!

Hartschuh
05-27-08, 10:49 am
Smart thinking. Hope it all works out for ya! Meets are a lot of fun when it all comes together!Exactly! :-)

5/26 - ME Squat

Raw Skwats
barx12
145x8
235x5
325x3
375x1
415x1
465x1
505x1

Reverse Hypers
2 platesx10x2

GHR
BW+Blue Bandx6

GHR Situp
1x10

Ab Wheel
2x10

I'm probably going to give the full squats a break for a few weeks and go back to box squats on my ME day to give my hips a break.

Thrawn
05-27-08, 3:43 pm
Do you do a lot of sumo-style deadlifts? I have heard from some lifters that it greatly strengthened their hips and indirectly helped their squat along. I have no personal experience on this myself, i only do conventional deadlifts for now. Maybe something to think about? Could help your hips out too maybe. (not trying to be a wise-ass here, just something i heard in the meet i attended, ppl were discussing this for a while).

Matt Dickerson
05-27-08, 5:23 pm
Nice work boss. I like what I am seeing here.

Hartschuh
05-27-08, 5:54 pm
Do you do a lot of sumo-style deadlifts? I have heard from some lifters that it greatly strengthened their hips and indirectly helped their squat along. I have no personal experience on this myself, i only do conventional deadlifts for now. Maybe something to think about? Could help your hips out too maybe. (not trying to be a wise-ass here, just something i heard in the meet i attended, ppl were discussing this for a while). No, not really. I prefer pulling conventional, which means I should probably be pulling sumo because I'm not that good at it. :-) Thanks for the recommendation Thrawn.


Nice work boss. I like what I am seeing here.Thanks Matt, just hammering the weights in the off season. I'm really working on bringing up my raw strength.

Hartschuh
05-29-08, 9:35 am
5/28 - ME Bench
3 Board Press (PR: 365)
barx10
135x8
185x5
225x3
275x3
Add 3 Board
315x3
335x3
365x2 PR
405x1 PR

Hammer Curls (Elbow Prehab)
35x12x2

CSRs
2 platesx10
2 platesx8

Chest Supported DB Rows
55x12

Hartschuh
05-30-08, 9:29 am
5/29 - DE Squat

Speed Squat with Straight Bar
barx5
bar+blue bandsx5
145/bluesx3
195/bluesx2
235/bluesx2
285/bluesx2 (too slow and the hips started to hurt)
(went to higher box)
235/bluesx2x3
325/bluesx2

Deads
Sumo Pulls (standing on 3 mats)
225x3
315x3
405x1
Switched to Convo on mats
455x1
Pulled from floor
505x1

Thrawn
05-30-08, 9:53 am
From now on i will call you 'the atomic clock'. You are so DAMN consistent. Always putting in the time, always solid. Always critical about your own accomplishments.
Way to show how things need to get done, Hartschuh!

IRBS
05-30-08, 10:12 am
Nice work bro. Solid PRs!

Hartschuh
05-30-08, 11:13 am
From now on i will call you 'the atomic clock'. You are so DAMN consistent. Always putting in the time, always solid. Always critical about your own accomplishments.
Way to show how things need to get done, Hartschuh!Lol! Thanks Thrawn. :-)


Nice work bro. Solid PRs!Thanks IRBS.

Hartschuh
06-02-08, 1:28 pm
6/1 - ME Squat

Squat
barx10
145x5
235x5
325x3
Add Parallel Box
415x1
465x1
505x1

Ab Wheel
1x10
1x6

Pull Down Abs
Avg Bandx12x3

It's time for a deload...I'll be taking a week off (training partner is headed out of town and we lift at his house, plus things are getting busy at work).

Thrawn
06-02-08, 3:55 pm
Ah, a week of recuperation. Nice.
Had some myself too. Feels great. Bit of a bitch to get back into rythm again (i am VERY sensitive for losing my rythm), but that will sort itself out.
Have a great deload and rest, brother!

Hartschuh
06-12-08, 9:20 am
Thanks Thrawn.

Took a little time off, but I'm back again.

6/11 - ME Bench
2 board Bench
barx12
135x5
185x5
225x3
275x1
315x1
Add 2 board
345x1
375xmiss

CSRs
2plates+10x10
2plates+10x8
2plates+10x6

DB Clean
15x12x3

Hammer Curl (Elbow Prehab)
15x15x3

Thrawn
06-13-08, 3:43 am
Welcome back on the grind, my brother!

Hartschuh
06-13-08, 9:41 am
Welcome back on the grind, my brother!Yep, only a little rest for the wicked. Thanks Thrawn.

6/12 - DE Squat

Speed Skwaats with SSB
barx5
add blue bands
bar+bluesx5
145+bluesx2
195+bluesx2
235+bluesx2x3
295+bluesx2x2

Conventional Deads
Double Overhand
255x3
Mixed Grip
335x3
425x1
475x1
515x1 - This felt a lot easier than it has in a long time

IRBS
06-13-08, 9:46 am
Yep, only a little rest for the wicked. Thanks Thrawn.

6/12 - DE Squat

Speed Skwaats with SSB
barx5
add blue bands
bar+bluesx5
145+bluesx2
195+bluesx2
235+bluesx2x3
295+bluesx2x2

Conventional Deads
Double Overhand
255x3
Mixed Grip
335x3
425x1
475x1
515x1 - This felt a lot easier than it has in a long time

Nice session bro!

Hartschuh
06-13-08, 11:40 am
Nice session bro!Thanks IRBS. I'm really hammering the raw strength so hopefully stronger raw will equal stronger in gear.

Hartschuh
06-19-08, 9:22 am
6/18 - ME Bench

Warmup
Band Traction

2 Board (Comp Grip)
135x8
185x5
225x4
275x2
Add Boards
315x1
345x1
355x1

DB Floor Presses
50sx15x3

CSR
2platesx5x3

Pressdowns superset with Face Pulls
Avg Bandx15x3

Thrawn
06-19-08, 9:32 am
Compact and sweet workout! Should give you some good pain afterwards =)

Hartschuh
06-23-08, 10:27 am
Compact and sweet workout! Should give you some good pain afterwards =)It did, I assure you. :-)

6/22 - ME Squat

Raw Squats
barx10
145x5
255x3
345x1
395x1
435x1
485x1
525x1

GHR
3x10

Standing Abs
Avg Bandx12x3

DB Hammer Curl (Prehab)
25x12x1

Thrawn
06-23-08, 12:27 pm
Good session Hartshuh!
Making some big jumps in your ME squat, 395-435-485-525. Did you feel particularly strong?

T o m m Y
06-23-08, 2:38 pm
It did, I assure you. :-)

6/22 - ME Squat

Raw Squats
barx10
145x5
255x3
345x1
395x1
435x1
485x1
525x1

GHR
3x10

Standing Abs
Avg Bandx12x3

DB Hammer Curl (Prehab)
25x12x1


strong squats brotha!!

Hartschuh
06-23-08, 5:39 pm
Good session Hartshuh!
Making some big jumps in your ME squat, 395-435-485-525. Did you feel particularly strong?I did fell pretty good that day. Also, one of my other training partners is in full gear training mode, so I try to stick with him as long as I can raw, before he goes beyond what I can do raw.


strong squats brotha!!Thanks man. :-)

Thrawn
06-24-08, 4:08 am
I did fell pretty good that day. Also, one of my other training partners is in full gear training mode, so I try to stick with him as long as I can raw, before he goes beyond what I can do raw.

Right on, man. Nice way to push yourself. I can imagine getting a real kick out of that. Trying to keep up as long as you can. Fun way to push beyond your own limits.

Hartschuh
06-26-08, 9:34 am
Right on, man. Nice way to push yourself. I can imagine getting a real kick out of that. Trying to keep up as long as you can. Fun way to push beyond your own limits.Yeah, I like to try and keep up with my training partners because it pushes them as well.

6/25 - DE Squat Deload

Speed Squats
barx8
145x5
235x4
305x2x6

Conventional Deads
245x3
335x1
385x1
425x1

Pulldown Abs
Avg Bandx12x2

Hex DB Holds
25x10 sec
25x15 sec
25x20 sec

DB Hammer Curls
25x12
35x12
50x8

Thrawn
06-26-08, 9:38 am
Are hex holds the only grip exercise you do? I havent seen you post a different one, if i remember correctly.
I am gonna do some gripwork starting next week, but we do not have hexagonal db's. We got those smooooooth cylinders.

Hartschuh
06-27-08, 10:56 am
Are hex holds the only grip exercise you do? I havent seen you post a different one, if i remember correctly.
I am gonna do some gripwork starting next week, but we do not have hexagonal db's. We got those smooooooth cylinders.Pretty much. I may do some thick bar work from time to time, but not too often.

6/26 - ME Bench

4 Board Press (Comp Grip)
barx15
135x8
185x5
225x5
275x4
Add Boards
315x5
365x3
405x1
425x1
455x.9 (didn't get the right arm completely locked)

Band Pull Aparts
Light Bandx10x3

Pressdowns
Average Bandsx12x3

DB Curls
35x10x3

Thrawn
06-27-08, 3:32 pm
Hmmm. Guess i will have to improvise. We only have regular bars... and cylindrical dumbells.
Nice pressin, brother, a lot of sets. LOL@ .9 rep =))

T o m m Y
06-27-08, 10:04 pm
Pretty much. I may do some thick bar work from time to time, but not too often.

6/26 - ME Bench

4 Board Press (Comp Grip)
barx15
135x8
185x5
225x5
275x4
Add Boards
315x5
365x3
405x1
425x1
455x.9 (didn't get the right arm completely locked)

Band Pull Aparts
Light Bandx10x3

Pressdowns
Average Bandsx12x3

DB Curls
35x10x3

strong pressing brotha good work!

Hartschuh
07-03-08, 9:27 am
strong pressing brotha good work!Thanks. :-]

7/2 - ME Bench

Warmup

2 Board(Comp Grip)
barx15
135x8
185x5
225x3
275x1
Add 2 Board
315x3
345x1
375x1 PR ('bout damn time, this was a grinder...)

CSRs
1 platex15
2 platesx10

Hammer Curls
25x15x1

Ran a little late, so I had to head out.

Thrawn
07-03-08, 9:38 am
Congrats on the PR, big man!!

Hartschuh
07-03-08, 1:43 pm
Congrats on the PR, big man!!Thanks Thrawn. I've been chasing this weight for over a month. :-)

Thrawn
07-03-08, 3:52 pm
Thanks Thrawn. I've been chasing this weight for over a month. :-)

Ah, never mind how long it took. In the end, only victory matters! Its keeping up the chase that matters and builds mental strength. I know some ppl who would have said: fuck this shit, i am gonna do something else now, bench is not working properly... bla bla bla.
In the end YOU mastered that iron and took the number down. VICTORY! Onwards to the next battle, brother =))

Hartschuh
07-10-08, 9:19 am
7/3 - DE Squat

Speed Squats with SSB
barx10
145x5
195x3
235x3
285x2
325x2x2
365x1
405x1

Conventional Deads
Double Overhand
135+8chainsx3
Mixed Grip
225/8chx3
315/8chx3
365x/8chx1
405/8chx1
455/8chx.9 (couldn't lock it out, this was about 615 at the top)
__________________________________________________ _____
7/9 - ME Bench

3 Board
barx15
135x8
185x5
225x3
275x3
315x2 PR
Add 3 Board
345x5
365x2
405x1 (missed 2nd, just ran out of gas)

JM Presses
barx15
95x12x2

DB Cleans
15x12x3

Hammer Curls
30x12x3

CSRs
2 platesx6

I was done here. I'll do some more back stuff today.

Thrawn
07-10-08, 9:22 am
That is a HARD session, Hartschuh! The big three AND some accessoires work.
INTENSE.

Hartschuh
07-10-08, 2:36 pm
That is a HARD session, Hartschuh! The big three AND some accessoires work.
INTENSE.I wish I could take credit for that, but those were two different sessions. :-)

Thrawn
07-11-08, 3:25 am
Aahh, now i see. My bad. I never realized the big line above ME bench. That meant separate session. That makes it a bit more SANE =)

Hartschuh
07-11-08, 9:49 am
Aahh, now i see. My bad. I never realized the big line above ME bench. That meant separate session. That makes it a bit more SANE =)Somewhat sane, but that's pretty rare. :-)

I was going to do rack pulls yesterday, but my training partner got a shiny, new Texas DL Bar and I'd be damned if I wasn't going to use it. :-)

7/10 - DE Squat (Kinda)

Speed Squat with SSB
barx5
145x5
185x5
225x3
275x2
315x2x2
405x1
485x1 PR

Conventional Deads with TX DL Bar (5 second hold at the top of the last rep)
225x3
315x3
365x1
405x1
455x1
515x1 (Only 3 Seconds here,bar started to roll)

Thrawn
07-11-08, 4:10 pm
Congrats on the PR, brother!
5 seconds hold on top. That sounds good. I will have a go at that too. Have a goooood squeeze in for good measure.

T o m m Y
07-11-08, 4:27 pm
Somewhat sane, but that's pretty rare. :-)

I was going to do rack pulls yesterday, but my training partner got a shiny, new Texas DL Bar and I'd be damned if I wasn't going to use it. :-)

7/10 - DE Squat (Kinda)

Speed Squat with SSB
barx5
145x5
185x5
225x3
275x2
315x2x2
405x1
485x1 PR

Conventional Deads with TX DL Bar (5 second hold at the top of the last rep)
225x3
315x3
365x1
405x1
455x1
515x1 (Only 3 Seconds here,bar started to roll)


lookin strong man

good work!!

Hartschuh
07-14-08, 9:54 am
Thanks Fellas

7/13 - ME Squat
barx10
145x8
225x5
285x3
325x3
375x1
415x1
465x1
505x1
545x1 (Cut this one high)

Forward Lunges with Sled
sledx1 trip
sled+1 platex1 trip

Ab Wheel
1x10

Pulldown Abs
Avg Bandx12x2

Thrawn
07-14-08, 3:51 pm
Forward lunges with sled... sounds like fun. How do you actually perform them literally? You are towing the sled behind you and move forward one leg at a time, at an angle or something?

Hartschuh
07-14-08, 4:32 pm
Forward lunges with sled... sounds like fun. How do you actually perform them literally? You are towing the sled behind you and move forward one leg at a time, at an angle or something?You pretty much nailed it. I tow the sled behind me moving forward one leg at a time. I'm lunging the same way you would with either a bar on your back or DBs in your hands.

Thrawn
07-15-08, 4:33 am
You pretty much nailed it. I tow the sled behind me moving forward one leg at a time. I'm lunging the same way you would with either a bar on your back or DBs in your hands.

Ok, thanks! Sounds HEAVY DUTY training tho. I bet that will put a damn burn in the quads...

Hartschuh
07-17-08, 10:02 am
Ok, thanks! Sounds HEAVY DUTY training tho. I bet that will put a damn burn in the quads...Quads and hips. I was sore for two days. :-)

7/16 - ME Bench

4 Board Press
barx15
135x8
185x5
225x3
275x1
Add 4 Board
315x5
365x1
405x1
455x1
475x1 PR

Hammer Curls
30x12x2

DB Wrist Curls
30x15x2

CSRs
2 Platesx8x2

Thrawn
07-18-08, 7:12 am
Quads and hips. I was sore for two days. :-)

7/16 - ME Bench

4 Board Press
barx15
135x8
185x5
225x3
275x1
Add 4 Board
315x5
365x1
405x1
455x1
475x1 PR

Hammer Curls
30x12x2

DB Wrist Curls
30x15x2

CSRs
2 Platesx8x2

Nice to see you are hitting the PR's, brother, KEEP IT UP!

Hartschuh
07-18-08, 9:41 am
Nice to see you are hitting the PR's, brother, KEEP IT UP!
Thanks Thrawn. :-)

7/17 - DE Squat

Speed Squat (Straight Bar)
barx5
145x5
195x3
235x2
285x2
325x2x3
375x2

Conventional Deads
245x3
335x2
425x1
475x1
525xmiss (fucking shrek hands... >:| )

Augur
07-19-08, 2:23 am
The log looks solid! Definitely subbed.

Thrawn
07-21-08, 6:10 am
Awesome you can do that kind of weight with speed squats... damn!
ROFL at the Shrek hands =) I am quit the opposite. Small, tender, slender female hands and fingers, LOL

Hartschuh
07-21-08, 9:43 am
The log looks solid! Definitely subbed.Thanks


Awesome you can do that kind of weight with speed squats... damn!
ROFL at the Shrek hands =) I am quit the opposite. Small, tender, slender female hands and fingers, LOLLOL, thanks Thrawn. I wish my fingers were a bit longer, I think that would probably help my deadlift more. :-)

7/20 - ME Squat

Free Squats against Light Bands
bar+bandsx10
145x5
235x5
285x3
325x2
375x1
415x1
465x1
495xmiss (got out of position and missed out of the bottom)

GMs with Giant Cambered Bar
135x5
135x5
225x5
315x3

Standing Abs
Green Bandx12x2

Hartschuh
07-28-08, 10:01 am
7/27 - ME Squat

I took a few days off, so I'm easing back into it.

Squats
barx5x2
145x5
235x5
325x5
345x3
375x1
Reverse Blue Bands
435x1 - We didn't have the bands high enough, so there was no deload. We figured it out and will be back on track next week.


Farmers Walk
Handles(55#)x100 feet
145x100 feetxmany drops

I was done here, it was too fuggin' hot.

ghost
07-28-08, 10:06 am
kickass session brother!

Hartschuh
07-28-08, 2:37 pm
Thanks. I'm trying anything and everything that will hopefully improve my grip.

Thrawn
07-30-08, 9:18 am
Still a lot of hard work being done here!
Keep it up, brother!

Hartschuh
07-31-08, 9:22 am
Still a lot of hard work being done here!
Keep it up, brother!Thanks Thrawn. =]


7/30 - ME Bench

Warmup

95x12
135x5
185x5
225x5
Add Reverse Blue Band
275x1
315x1
365x1

Band Pushdowns
light bandx25x3

DB Shoulder Press
50x15x2 (Seated, Standing)

Hammer Curls (Prehab)
25x15x3

Thrawn
07-31-08, 10:43 am
What is your opinion about working with bands, Hartschuh? I have done some triceps extensions with rubber bands few months ago, and i must say i rather liked it pumpwise. Took me a bit to get used to the feeling of working with them, but i found it nice for a change. How about you?

Hartschuh
08-04-08, 11:00 am
What is your opinion about working with bands, Hartschuh? I have done some triceps extensions with rubber bands few months ago, and i must say i rather liked it pumpwise. Took me a bit to get used to the feeling of working with them, but i found it nice for a change. How about you?It does take a bit of getting used to, but I like to use the bands if I'm feeling beat up or if I don't feel like using dumbbells or barbells that day. I like the flexibility that bands give me.

Hartschuh
08-04-08, 11:00 am
7/31 - DE Squat

Speed Squats w/ GCB
barx10
135x5
225x3
275x2
Add Briefs
315x2 - Too Slow
275x2x2
_______________________________________


7/3 - ME Squat

Free Squat with Strong Bands
barx8
bar+bandsx8x2
145/bandsx5
Add Briefs
195/bandsx5
235/bandsx5

Oly Squats
145x10x2

Farmer's Walk
55x100'x2
55x300'

Standing Abs
Avg Bandx12x2

Side Bends w/ Farmer's Handle
55x12x1,1

Hartschuh
08-07-08, 9:54 am
8/6 - ME Bench

Bench
Barx15
Bar+80#Chainx8
95/120#Chainx5
135/120chx5
185/120ch3
225/120chx1
245/120chx1
275/120chxmiss

BB Rows with Fat Bar (2")
barx12
bar+25sx12x2

Standing Military Press with Fat Bar
barx15x2

Tricep Pushdowns
light bandx25

Thrawn
08-07-08, 9:56 am
Strong, brother!
BBrows with a 2 incher is the GRIPMEISTER!
Keep it up, man!

Hartschuh
08-08-08, 10:01 am
Strong, brother!
BBrows with a 2 incher is the GRIPMEISTER!
Keep it up, man!

Thanks Thrawn, whatever it takes. :-)

8/7 - DE Squat Kinda

Box Squat with Cambered Bar
barx8
135x5
185x3
225x2
Add Viking Briefs
285x2
315x2
405x2

Deads (Pulling with Modified Stance) in Briefs
225x3
315x3
365x3
405x1
Reverse Blue Band
545x1

Thrawn
08-09-08, 3:53 am
Squats and deads combined is always a tough day! Good work, Hartshuh! What did you do different to make your DE squat a 'kinda' ?

Hartschuh
08-11-08, 11:04 am
Squats and deads combined is always a tough day! Good work, Hartshuh! What did you do different to make your DE squat a 'kinda' ?I worked up a good bit heavier than the "prescribed" percentages on a dynamic day. I tend to do this most weeks. I'll continue to work up in weight until my speed with the weight drops, then I move on to the next movement.

Hartschuh
08-14-08, 1:26 pm
ME Bench

Bench
barx20
135x8
185x5
225x3
275x2
Add 3 Board
315x5
365x3
405xmiss Just felt off, so I moved on)

Standing DB Shoulder Press
55x15x2

DB Curls (Prehab)
25x12

CSRs
plate+35x8

Jonisocool
08-14-08, 1:50 pm
ME Bench

Bench
barx20
135x8
185x5
225x3
275x2
Add 3 Board
315x5
365x3
405xmiss Just felt off, so I moved on)

Standing DB Shoulder Press
55x15x2

DB Curls (Prehab)
25x12

CSRs
plate+35x8


Strong work Hart. The 4 plate hallmark is right there!!! lol. Keep at it man, I'll stay tuned.

Thrawn
08-14-08, 3:45 pm
Good work, brother. Respect you for simply accepting the off-day and moving on. I can get very frustrated when i hit that kind of thing and it tends to ruin my whole workout. Great mindset. 'Just felt off, so i moved on'. Man, i should take that to heart.

Hartschuh
08-15-08, 9:32 am
Strong work Hart. The 4 plate hallmark is right there!!! lol. Keep at it man, I'll stay tuned.Thanks man. I've hit it before off a 3 board, but things weren't feeling right that day.


Good work, brother. Respect you for simply accepting the off-day and moving on. I can get very frustrated when i hit that kind of thing and it tends to ruin my whole workout. Great mindset. 'Just felt off, so i moved on'. Man, i should take that to heart. It happens to everyone. I have an off day every once in a while, all you can do is shrug it off and hit the other movements. As long as off days don't become common place, everything should be fine. :-)

8/14 - DE Squat

Box Squat with GCB
barx8
135x5
225x2
315x2x3

Conventional Deads with Chains (2-3 per side)
275x3
275+4 chainsx3
275+6 chainsx3
365/6chx1
405/6chx1
455/6chx.9 (couldn't get my hips through, but held for 3 seconds at top)

Later at home

Ab Wheel
8 repsx2

Thrawn
08-15-08, 9:43 am
Deadlifts + chains = hard and having fun too. I LOVE chainwork with deads.
Nice session, Hartschuh!

Hartschuh
08-15-08, 11:07 am
Deadlifts + chains = hard and having fun too. I LOVE chainwork with deads.
Nice session, Hartschuh!Thanks Thrawn, I think that going from sumo to conventional week to week should help me a good bit in the long run.

Thrawn
08-15-08, 4:20 pm
Its a very interesting approach. I have not much experience in that. I SUCK very hard at sumo so far. I just cannot get comfortable with it. It feels so, well, unnatural or wrong to me. It will be VERY interesting to see how this experiment will work for you, brother! I am TUNED IN. One day i will have to master that daaaaamnnn sumo anyway. At the very least for variety in workouts.

Hartschuh
08-15-08, 5:09 pm
Its a very interesting approach. I have not much experience in that. I SUCK very hard at sumo so far. I just cannot get comfortable with it. It feels so, well, unnatural or wrong to me. It will be VERY interesting to see how this experiment will work for you, brother! I am TUNED IN. One day i will have to master that daaaaamnnn sumo anyway. At the very least for variety in workouts.Thanks Thrawn, I'm not very good at it either. I haven't pulled sumo regularly since my senior year of high school (2001), so this should be interesting. :-)

Good to hear that your girlfriend's aunt is responding well to the chemo. I hate cancer with a passion, I've lost a few relatives to it. Best wishes to her. :-)

Thrawn
08-17-08, 6:18 am
Thanks Thrawn, I'm not very good at it either. I haven't pulled sumo regularly since my senior year of high school (2001), so this should be interesting. :-)

Good to hear that your girlfriend's aunt is responding well to the chemo. I hate cancer with a passion, I've lost a few relatives to it. Best wishes to her. :-)

Thanks, brother. Much appreciated. Did not even know you were snooping in my little journey =) I am honored.

Hartschuh
08-18-08, 9:55 am
Thanks, brother. Much appreciated. Did not even know you were snooping in my little journey =) I am honored.I stopped by. ;-)

8/17 - ME Squat

Week 3 of Mike McDaniel's Squat Cycle

Squats
155x5
235x5
325x5
Add Briefs
415x2
Work Sets
485x5
525x3
575x1
Reverse Band Overload (Didn't have this set up right so there was no deload at the bottom )
665x1

Farmers Walk
55x300'
145x100'xmany drops (damn left hand)

I also dropped the farmers implement on my right foot, so my pinkie toe is black and blue this morning and I'm walking with a limp. The things I do to improve my deadlift...

Thrawn
08-18-08, 4:23 pm
Good work as always, Hartshuh!
Hope the little toe does not bother you too much. Sound painfull tho =/

Hartschuh
08-18-08, 4:29 pm
Good work as always, Hartshuh!
Hope the little toe does not bother you too much. Sound painfull tho =/
Thanks Thrawn. Yeah, it's still a bit tender today. I'm icing it and taking ibuprofen after work, so hopefully it should be better in a few days. I'm going to give the farmers a break for about a week or so to let my foot heal. =)

Thrawn
08-19-08, 4:42 am
Thanks Thrawn. Yeah, it's still a bit tender today. I'm icing it and taking ibuprofen after work, so hopefully it should be better in a few days. I'm going to give the farmers a break for about a week or so to let my foot heal. =)

THAT sounds like a good plan =) No good in pancaking your feet any further unless you wanna duckwalk the farmers... =)

Hartschuh
08-21-08, 9:37 am
THAT sounds like a good plan =) No good in pancaking your feet any further unless you wanna duckwalk the farmers... =)No thanks, I'm clumsy enough as it is... =)

8/20 - ME Bench

Shirt Benching (First time back in a shirt since State ~5 months)
barx15
135x8
185x3
225x3
275x2
Add 4 Board
315x3
365x3
Add Metal Pro Shirt
405x3
455x3
495x3
545x1,0 - Got the first, missed the second and slid up the bench.

BB Rows
135x12x2

DB Curls (Prehab)
20x12x2

Band Pull Aparts
Light Bandx15x3

Thrawn
08-21-08, 4:28 pm
Good benching, brother!

mcbeast
08-21-08, 6:08 pm
What a monster! Im subbed.Hope to learn a thing or 2 along the way.

T o m m Y
08-21-08, 6:24 pm
strong pressing man god damn

Hartschuh
08-22-08, 1:14 pm
Good benching, brother!


What a monster! Im subbed.Hope to learn a thing or 2 along the way.


strong pressing man god damn

Thanks fellas, not quite a monster yet, but I'm trying. =) I'm following a recommendation of a friend of mine from another gym for my shirt training during my meet prep.

Thrawn
08-24-08, 10:20 am
Thanks fellas, not quite a monster yet, but I'm trying. =) I'm following a recommendation of a friend of mine from another gym for my shirt training during my meet prep.

Oh, you got me interested here! Please keep me updated on that!

Hartschuh
08-25-08, 10:07 am
Oh, you got me interested here! Please keep me updated on that!Most definitely. =)

ME Squat

Week 4 of Mike McD Squat Cycle

Squat
barx8
bar+strong bandsx5
145/bluesx5
195/bluesx5
Add Briefs
235/bluesx5
285/bluesx5
325/bluesx5

Shrugs with Farmer's Handles
55x12x3

Side Bends with Farmer's Handles
55x12x3

Hartschuh
08-28-08, 9:33 am
8/27 - ME Bench

Shirted Boards
barx15
135x10
185x5
225x3
275x2
Add 3 Board
315x3
365x3
Add Shirt
405x2 - Slid up the bench on the third, so we racked it
455x3
495x5

BB Rows
135x10x2

Hartschuh
08-28-08, 12:48 pm
That last set should be 495x3, not 495x5

mcbeast
08-28-08, 1:31 pm
Good work! Dont work much heavier on the rows?

Thrawn
08-28-08, 4:14 pm
You really like to keep your workouts centered around the big three. Very consistent in that. Your body takes quit a beating every week, brother. Do you take weeks off? If yes, on a regular basis, or do you go by feel?

T o m m Y
08-28-08, 5:02 pm
wow strong pressing good work

Hartschuh
08-28-08, 5:34 pm
Good work! Dont work much heavier on the rows?Thanks EE, I probably should, but I was pretty much dead after the shirt work.


You really like to keep your workouts centered around the big three. Very consistent in that. Your body takes quit a beating every week, brother. Do you take weeks off? If yes, on a regular basis, or do you go by feel?I will occasionally. I may take a day off here and there. A lot of guys will deload and do light stuff, but I usually just take the day off. I'll go until I start to feel run down and then I'll take a day off. =)

I definitely try to keep it simple with my lifting and really stay close to the main movements, especially during my meet prep. I'll vary it up either using chains or bands or a different bar, but that's really the only variations I use.

Thrawn
08-29-08, 4:19 am
I will occasionally. I may take a day off here and there. A lot of guys will deload and do light stuff, but I usually just take the day off. I'll go until I start to feel run down and then I'll take a day off. =)

I definitely try to keep it simple with my lifting and really stay close to the main movements, especially during my meet prep. I'll vary it up either using chains or bands or a different bar, but that's really the only variations I use.

Okay, thanks for answering my questions, Hartschuh. Learning and experimentation, that is the key. I do the same with my recovery. Once i start to feel beat up, i will take anywhere from one day to a week off. If i take a week off, i will hit the gym only once or twice to rep some lightweights.
Keeping training around the main movements during prep meet sounds like an EXCELLENT plan. Getting your focus and mind muscle control in great shape.

Hartschuh
08-29-08, 10:21 am
Okay, thanks for answering my questions, Hartschuh. Learning and experimentation, that is the key. I do the same with my recovery. Once i start to feel beat up, i will take anywhere from one day to a week off. If i take a week off, i will hit the gym only once or twice to rep some lightweights.
Keeping training around the main movements during prep meet sounds like an EXCELLENT plan. Getting your focus and mind muscle control in great shape.That's really all there is to it. You just have to try and see how your body responds and listen to it. =)

I think sticking with slight variations of the big 3 has helped me the most. No disrespect to Louie, as I think he's a genius when he comes to training and his results speak for themselves, but I don't see the need for excessive variation in my training. If something stops working I'll change it, but if it's not broke don't fix it. ;-)

Hartschuh
08-29-08, 10:21 am
8/28 - DE Squat

Box Squats with GCB
barx5
135x5
225x2
275x2
Add Briefs
315x2
365x2
405x1
495x1 - Got tough about halfway up, but got my hips underneath me and it shot up to lockout

RDL - Taking a week off of heavy deads
135x8
225x8
Regular Deads
275x3

Later

Planks
1 minx1

Ab Wheel
1x10

Thrawn
08-30-08, 9:31 am
Good work, Hartschuh! 495 on boxsquats, hell yeah!

Hartschuh
09-02-08, 9:57 am
Good work, Hartschuh! 495 on boxsquats, hell yeah!Thanks Thrawn. =)

8/31 - ME Squat

Squats
barx10
145x8
235x5
325x5
Add Briefs
415x2
495x5
Loose Wraps
585x1
Tighter Wraps
615x1
Reverse Band
705x1

Done.

Thrawn
09-02-08, 10:52 am
615 in gear? NICE skwaaaaattting! One word: BARBENDING!!

Jonisocool
09-02-08, 11:23 am
Beassssstly squating hartschuh. Fuckin killing it in there on that barbell.

damn how did I miss this? Subbed now.

Teach me the ways sensei

Hartschuh
09-02-08, 1:01 pm
615 in gear? NICE skwaaaaattting! One word: BARBENDING!!LOL. Thanks Thrawn, I still have a ways to go though. =)


Beassssstly squating hartschuh. Fuckin killing it in there on that barbell.

damn how did I miss this? Subbed now.

Teach me the ways sensei

Thanks man. I'm 5'6" and built like a Maytag Fridge, so needless to say, I'm quite fond of squats. =)

T o m m Y
09-02-08, 2:35 pm
WOW!!

strong fn sq's dude holly shit!

Hartschuh
09-02-08, 5:40 pm
WOW!!

strong fn sq's dude holly shit!

Thanks Man. But compared to the guys in my class and guys like Sam Byrd, I still have long way to go. =)

Thrawn
09-03-08, 4:38 am
Thanks Man. But compared to the guys in my class and guys like Sam Byrd, I still have long way to go. =)

There is always somebody stronger. But give yourself some credit too, brother =)) You got some powerfull wheels. Hell, powerfull everything actually.... =))

Jonisocool
09-03-08, 12:05 pm
Thanks man. I'm 5'6" and built like a Maytag Fridge, so needless to say, I'm quite fond of squats. =)

So what you're saying sensi, is that I need to shrink.

My brother is the same way. 5'7" and he's squats more than me with ease. I think at 15 he did 455x3 raw. I dislike short people sometimes.

Big Wides
09-03-08, 1:01 pm
your one strong cat....

Hartschuh
09-03-08, 1:44 pm
There is always somebody stronger. But give yourself some credit too, brother =)) You got some powerfull wheels. Hell, powerfull everything actually.... =))Thanks Thrawn. =) I'm just trying to stay humble and hungry. =)


So what you're saying sensi, is that I need to shrink.

My brother is the same way. 5'7" and he's squats more than me with ease. I think at 15 he did 455x3 raw. I dislike short people sometimes.Well...If you're over 6 foot, I wouldn't recommend shrinking. ;-) Your deadlift will go to hell, unless you have long arms. I have alligator arms and shrek hands, so needless to say, deads are a struggle to bring up. As for squatting, you don't need to shrink, look at all the records for the 220s and up, most of those guys are 5'10" to over 6'. =)


your one strong cat....
Thanks BW. =)

Hartschuh
09-04-08, 9:45 am
9/3 - ME Bench

Shirt Benching
barx5
135x8
185x5
225x3
275x2
Add Shirt and 2 Board
315x3
365x3
405x5
To chest
455x1
495xmiss - Just ran out of gas here.

Thanks to Sandy (new guy training with us) for the bench tips. He had me change my technique up a bit and hopefully that and more time in the shirt will equal to a big PR at the meet.

Thrawn
09-04-08, 9:56 am
Big benching, my friend. No shame in running out of gas, especially after such a workload!

Jonisocool
09-04-08, 12:41 pm
Hm.. Wish I could run out of gas 5 lbs from 5 hundo.lol.

big benchin Hartschuh, still puttin it down in the gym big time.

Do
Your
Thing
1

-Jonny B

Hartschuh
09-08-08, 10:47 am
Thanks Fellas =)

9/7 - ME Squat Deload

Box Squats
barx8
145x5
235x5
325x3x2
415x3

Oly Squats - My fiancee's idea :O/ =)
145x20

Ab Wheel
2x8

Side Bends with Farmer's Walk Handles
55x12x2

Took it easy, especially when I found out I was the only one lifting that day. No one ever tells me anything. =)

Hartschuh
09-11-08, 9:36 am
9/10 - ME Bench


3 Board Press
barx15
135x8
185x5
225x5
275x3
Add 3 Board
315x5
365x3
405xmiss

2/3/4 Board Tricep Death
225x5,225x5,225x5
275x5,275x5,275x2

Pin Presses = Death =)
135x5
185x5
225x5
275x5
315x3
275x4
225x3
185x4
135x7 - Held last rep at the top

Completely dead after this... Volume? What's that? =) =)

Jonisocool
09-11-08, 9:49 am
Bench work looks solid.Like a hardon.

Ha just playin. I like that tricep death, wil have to give it a go sometime.

Hartschuh
09-11-08, 11:52 am
Bench work looks solid.Like a hardon.

Ha just playin. I like that tricep death, wil have to give it a go sometime.Yeah, I had never done it before. Needless to say after that and the pin presses, I was SMOKED.

One of the guys that trains with us now used to lift with the Metal Militia guys in NY, so he's bringing in some new ideas.

Jonisocool
09-11-08, 4:03 pm
Yeah, I had never done it before. Needless to say after that and the pin presses, I was SMOKED.

One of the guys that trains with us now used to lift with the Metal Militia guys in NY, so he's bringing in some new ideas.

Word.Thats my favorite part about liftin with a variety of people, and not being confined to just one liftin partner.

Hartschuh
09-17-08, 1:20 pm
Word.Thats my favorite part about liftin with a variety of people, and not being confined to just one liftin partner.Definitely.

I just wanted to let everyone know that my fiancee and I survived the hurricane that hit Texas here a few days ago. We're some of the lucky few who have power in Houston. My parents who live closer to the coast had minimal damage to the house, but their fence is down. Her mother didn't fare so well, she lives closer to the water and had 7 feet of storm surge in her house. We're heading down tomorrow to help clean up. I'll probably get back into training next Wednesday, as my training partner is still in Louisiana with family and we train at his house. =)

Thrawn
09-17-08, 3:48 pm
Glad you are safe, Hartschuh!
Good luck and strength to you in helping out others!!

Hartschuh
09-17-08, 4:30 pm
Glad you are safe, Hartschuh!
Good luck and strength to you in helping out others!!Thanks Thrawn. To add insult to injury, I found out today that our State Chairman is in one of the hard hit areas, as is the location of my meet in December. So needless to say, the meet I had planned on doing was cancelled. I'll more than likely continue on with my training cycle and max in December and then lift at the State Meet in March 2009.

Thrawn
09-24-08, 1:32 pm
Thanks Thrawn. To add insult to injury, I found out today that our State Chairman is in one of the hard hit areas, as is the location of my meet in December. So needless to say, the meet I had planned on doing was cancelled. I'll more than likely continue on with my training cycle and max in December and then lift at the State Meet in March 2009.

Too bad, brother. Good thing is: you will be going into this meet stronger =))))

Hartschuh
09-29-08, 10:12 am
Too bad, brother. Good thing is: you will be going into this meet stronger =))))True, and hopefully in a lower weight class as well. =) I hope to be in the 110kg class and not the 125kg class when March rolls around.

9/28 - ME Squat

Warmup

GHR
1x10

Squats
barx8
145x5
195x5
235x3
325x3
415x5
465x2

Sled Dragging
2 platesx250'x4
3 platesx250'x2

My lungs were screaming and my heart felt like it was about to pop out of my chest after dragging the sled. Clearly, I should do more of this. =) Sled dragging will be my assistance on Sunday for a while just to get my hips stronger and get me in better shape.

Jonisocool
09-29-08, 4:12 pm
nice day Hart

is that meters or feet for the sled dragging? where did you get your sled?

I was gunna order one when i got home from prowriststraps or somewhere. I hate shopping for anything online. Its almost like risking buying clothes from a catalogue, then having them not fit when you get em. Well, not really. But you know what I mean >/

Hartschuh
09-29-08, 6:00 pm
nice day Hart

is that meters or feet for the sled dragging? where did you get your sled?

I was gunna order one when i got home from prowriststraps or somewhere. I hate shopping for anything online. Its almost like risking buying clothes from a catalogue, then having them not fit when you get em. Well, not really. But you know what I mean >/

It was in feet. 250m a trip might kill me. =) I'm not sure where my training partner bought his sled or if he went to a fabricator and had one made.

I understand completely about the buying online. APT is a good company to buy from, I've never used their sled though. Everything else I've seen or used from them has been top notch.

Jonisocool
09-30-08, 2:23 am
It was in feet. 250m a trip might kill me. =) I'm not sure where my training partner bought his sled or if he went to a fabricator and had one made.

I understand completely about the buying online. APT is a good company to buy from, I've never used their sled though. Everything else I've seen or used from them has been top notch.

pffft. walk in the park. only half a mile lol.

Yea I can feel it on the apt.

Thrawn
09-30-08, 6:22 am
Nice work, Hartshuh! Good luck on trimming down to a lower weight class! You will make it, no doubt!

Hartschuh
10-03-08, 9:54 am
Nice work, Hartshuh! Good luck on trimming down to a lower weight class! You will make it, no doubt!Thanks Thrawn. Whatever doesn't kill me will make me stronger right? =) =)

10/2 - DE Squat

Box Squats with SSB
bar+bluesx5
145/bluesx3
235/bluesx2
285/bluesx2
325/bluesx2x6
375/bluesx2
415/bluesxmiss - Outta gas here. I got about 3" off the box and then got squirrely and sat back down.

Pulldowns(Paused at chest)
70+minisx10x2

shizz702
10-03-08, 10:37 am
Man you're putting in some awesome work in here brotha! You got some serious strength! Keep it up bro!

Thrawn
10-03-08, 10:40 am
Excellent work, Hartschuh! Running out of gas means you gave it your all, brother! NOTHING wrong with that. I had it myself last time. Did some good squatting, more sets then usual, and felt like deadlifting afterwards. On my last attempt i just wussed out, i had nothing left to give. That means you got WORK DONE.

Jonisocool
10-03-08, 11:11 am
Running out of gas says alot about a tank. Musta given it a good run.

Hartschuh
10-03-08, 3:07 pm
Thanks Fellas. =)

Hartschuh
10-06-08, 10:15 am
10/5 - ME Squat

Box Squat with SSB
barx5
145x5
195x3
235x3
285x3
325x3
375x3
415x2
485x1 - Tied PR


Spread Eagle Situps
1x12

Side Bends with Farmer's Handles
55x12x2

GHR
2x10

It was a relatively quick night, as there were only two of us lifting.

Hartschuh
10-09-08, 9:16 am
10/8 - ME Bench

Floor Press w/ Fat Bar
barx15
125x5
165x5
215x5
255x3
305x1
345x.25+assistance to the top(good strain)

Shrugs with Farmer's Handles
55x12x3

Tricep Death (2,3,4 Board)
225x5x3x2

Thrawn
10-09-08, 9:28 am
NICE, brother! Floorpresses will kick your ass =)) Love that feeling of being having to press that bar of the arms on the floor.

Hartschuh
10-09-08, 10:59 am
NICE, brother! Floorpresses will kick your ass =)) Love that feeling of being having to press that bar of the arms on the floor.Thanks Thrawn. It also reminds me just how much leg drive I get on bench. =)

Jonisocool
10-09-08, 4:55 pm
Thanks Thrawn. It also reminds me just how much leg drive I get on bench. =)

dang. how much you beast.

I think my floor press 1rm is only 15-25lbs behind my actual bench.

And triiiiiiiiiiiicccccccep death wooo. I'm back in the states finally. so ima goto a home depot to make my boards, and try it asap.

Hartschuh
10-10-08, 1:36 pm
dang. how much you beast.

I think my floor press 1rm is only 15-25lbs behind my actual bench.

And triiiiiiiiiiiicccccccep death wooo. I'm back in the states finally. so ima goto a home depot to make my boards, and try it asap.Probably about 20-30 pounds. My best bench is 315x2, so I dunno. Yeah, tricep death sucks, but it definitely helps with mental toughness. I'm going to try to push up both my raw and shirted bench. When I get back into a shirt, I'm going to use a loose denim shirt and I'll probably buy a new double Rage X with some tweaks after the first of the year.

Hartschuh
10-16-08, 9:28 am
10/15 - ME Bench

Bench
barx12
135x8
185x5
225x3
275x3
3 Board
315x5
Put on Loose Inzer DD
315x5
365x3 PR in this shirt
405x1 PR in this shirt

Plate Raises
45x10

Farmer's Handle Shrugs
55x12

Jonisocool
10-17-08, 6:52 pm
nice job on hittin 2 PRs Hart. Whens you next meet?

Hartschuh
10-20-08, 1:19 pm
nice job on hittin 2 PRs Hart. Whens you next meet?Thanks man. My next meet will probably be in March of next year. The meet I was going to do in December was a washout...literally. Hurricane Ike did serious damage to the location, so the meet couldn't be put on there. So I'm planning on hitting the State Meet in March 2009 and possibly trying my hand at the Scottish Highland Games in Houston next May as well.

Hartschuh
10-23-08, 9:34 am
First day on Wendler's 5/3/1 Program

10/22 - Deadlift Day

Conventional Deads
Double Overhand
135x5
225x5
315x5
Mixed Grip
395x5
415x5
435x5
These were a little tough since I'm not used to deadlifting for reps

Band Assisted Pull-ups(Green Band)
BWx8
BWx6
BWx5

DB Rows
95x10(too heavy), 55x10
55x10, 55x10

Face Pulls
Average Bandx12x2

Hartschuh
10-24-08, 10:21 am
10/23 - Bench Day

Bench
barx20x2
135x5
185x5
225x5
245x5
275x5

Push Presses w/ Fat Bar
barx5
165x5
215x1

Gawd damn, my press sucks... Looks like I'll be doing the Novice division in the Strongman comp I'm doing. =) =)

Thrawn
10-24-08, 10:35 am
Its all relative, Hartshuh!
I would sell my left nut for that kind of pressin!!!

Hartschuh
10-27-08, 11:07 am
Its all relative, Hartshuh!
I would sell my left nut for that kind of pressin!!!

Thanks Thrawn. =)

10/26 - Squat Day

Squats
barx10
145x5
195x5
235x5
325x5
355x5
375x5

Farmer's Walk
105x100'x3 - No Drops

I'll more than likely gradually add weight to the farmers as the weeks go on.

Hartschuh
11-03-08, 3:14 pm
11/02 - Bench

Bench
Barx15
135x8
185x5
225x5
255x3
275x3
295x3
275x4

Pressdowns
Average Bandx12x3

Shrugs w/ Farmer's Handles
55x15x2

BB Rows w/ Thick Bar
165x10
165x6

Hartschuh
11-06-08, 9:29 am
11/5 - Squat Day

Squats
Barx8
145x5
235x5
325x5
395x3
425x3
445x3 - I wanted 5 reps, but the body said "Not Today" =(

SSB GMs - I forgot how much these suck
235x5x3

GHRs
2x8 - Hamstrings were fried

Crunches on Exercise Ball
2x12 - Abs Started to cramp, called it a night :-/

PWO Meal - Medium McDonald's Chocolate Shake =)

Thrawn
11-06-08, 9:47 am
Still some awe-inspiring weight for a not too good day, Hartschuh!
And yup, no matter how you turn or toss, GM will suck =)) One tough mofo of an exercise =))

Hartschuh
11-13-08, 9:33 am
Thanks Thrawn. =)

11/12 - Bench Day

Bench
barx20
135x8
185x5
245x5
275x3
305x1.5

3 Board Close Grip
275x5x2
275x10

Rope Face Pulls
70x15x3

DB Rows
55x10x3

Hex DB Holds(L,R)
30x5 sec, 15 sec
30x5 sec, 15 sec

Rolling DB Extensions
30x12x3

Thrawn
11-13-08, 9:54 am
Nice versatile workout. Some solid work.
Big numbers on CGBP, even if they are off a 3 board. Those tri's got to do some WORK =))

Hartschuh
11-24-08, 10:27 am
Nice versatile workout. Some solid work.
Big numbers on CGBP, even if they are off a 3 board. Those tri's got to do some WORK =))Thanks Thrawn. Sorry it's been so long since I updated. They blocked the forums at work, so I couldn't update. =( Here's what's been going on:

11/13 - Squat Day

Raw Skwaats
215x5
325x5
395x5
425x3
485x1

Pull Downs w/ Mini Band
80+minix10x2

Shrugs
225x12
315x12
385x12
475x12
_______________________________________
11/16 - Military Press (Deload)

Military
barx12
95x7
125x5
135x6
155x7 - Push Jerks to work on technique

DB Shrugs
85x15x2

Face Pulls
90x10x2

Plate Raises
45x10x2

Sebastians
65x10
75x10
85x10
95x10
_______________________________________
11/19 - Bench (Deload)

Bench - I was running late, so I didn't get to warm up. Oh well
185x5
225x5x2

4 Board
315x10x2
315x7

Shrugs
85x15x2

Face Pulls
90x12x2

Reverse Flyes
25x15x2
_______________________________________
11/20 - Squat (Deload)

Squat
barx8
145x5
235x5
325x5
335x5
345x5

GHR w/ 45lb Plate
bw+45x8x2
bw+45x6

Hartschuh
11-24-08, 10:27 am
Yesterday was the start of wave 2 of Wendler's 5/3/1

11/23 - Military Press

Warmup

Yoke Walk - My contest is two weeks away, so I wanted to get some practice with the Yoke (The weight of the Yoke for the Novices is 500)

Yoke(175#)x100'(50' w/ turn)x2
355x100'x2
455x100'x2

Military Press
95x5
105x5
115x5
135x5
155x5
165x5
175x8 - Goal was 7 reps and I got 8

Farmer's Walk
145x50'x2

Lateral Raise superset w/ Front Raise
25x8,8x2

Thrawn
11-24-08, 10:31 am
Excellent stuff, brother =) But i have come to expect nothing less from you.

Hartschuh
12-01-08, 10:49 am
Excellent stuff, brother =) But i have come to expect nothing less from you.Thanks Thrawn. =)

A bit late, but better late than never:

11/26 - Deadlift

Deads
135x5
225x5
315x5
365x5
385x5
415x8 - Left a few in the tank

Lat Pulldowns
90x12x2

GHRs
bwx10x2

Hartschuh
12-04-08, 11:01 am
12/3 - Military Press

This was the last workout before my strongman contest this Saturday, so I didn't do too much.

Military Press w/ Fat Bar
barx8x2
165x3
175x3
185x8

Shrugs w/ Farmer's Handles
145x9

I'm ready for Saturday and the only thing that I believe will give me trouble will be the farmer's walk and the stones, but I'll give it my best and let the chips fall where they may.

IRBS
12-04-08, 12:10 pm
Good luck man, hope the contest goes well for you!

Hartschuh
12-04-08, 1:44 pm
Good luck man, hope the contest goes well for you!Thanks IRBS, I hope so too. =)

Jonisocool
12-05-08, 4:31 am
The best of luck hart, you've sure worked hard for it.

Hartschuh
12-08-08, 11:09 am
Thanks man. Well here's the results for the day:

1st Event - 2" Axle Clean and Press: 8 reps

2nd Event - Car Deadlift (Kia Spectra): 18 reps - I actually won this event, the one event where my height helped =)

3rd Event - Hussefelt Stone Carry: 180'

4th Event - Yoke/Farmers Medley (520/210): ~58 seconds, just beat the clock here.

5th Event - Atlas Stones: Loaded the first stone (220), but couldn't get the second one (250)

I believe I got 5th or sixth in the Novice Division, but I won't know for sure until the official results are in.

SQUAT or DIE!
12-08-08, 11:11 am
congrats man, was the event in houston?

Hartschuh
12-08-08, 11:17 am
congrats man, was the event in houston?Yeah, it was out in Spring off of Louetta and 249.

SQUAT or DIE!
12-08-08, 11:19 am
Yeah, it was out in Spring off of Louetta and 249.

travis ortmeyers gym? i heard hes got a gym out in spring.. i want to get out there while im back in the houston area..

Hartschuh
12-08-08, 11:23 am
travis ortmeyers gym? i heard hes got a gym out in spring.. i want to get out there while im back in the houston area..It was in the parking lot of the Nutrition Depot off Louetta, but I don't think that The Unit (Travis' Gym) is too far away from there (about a half hour or so, IIRC).

SQUAT or DIE!
12-08-08, 11:25 am
It was in the parking lot of the Nutrition Depot off Louetta, but I don't think that The Unit (Travis' Gym) is too far away from there (about a half hour or so, IIRC).

SWEET!

well perhaps while im back i can grab another houston animal and we can get together and train

Thrawn
12-08-08, 3:43 pm
Thanks man. Well here's the results for the day:

1st Event - 2" Axle Clean and Press: 8 reps

2nd Event - Car Deadlift (Kia Spectra): 18 reps - I actually won this event, the one event where my height helped =)

3rd Event - Hussefelt Stone Carry: 180'

4th Event - Yoke/Farmers Medley (520/210): ~58 seconds, just beat the clock here.

5th Event - Atlas Stones: Loaded the first stone (220), but couldn't get the second one (250)

I believe I got 5th or sixth in the Novice Division, but I won't know for sure until the official results are in.

CONGRATULATIONS, brother!! That is some great results!! Winning one event and ending up somewhere 5-6th place on your first try-out! I got two words for that: HELL YEAH.

Hartschuh
12-08-08, 6:03 pm
CONGRATULATIONS, brother!! That is some great results!! Winning one event and ending up somewhere 5-6th place on your first try-out! I got two words for that: HELL YEAH.Thanks Thrawn, it was an awesome experience. I'll more than likely try it again next year, but hopefully at a bit lighter bodyweight. =)

Hartschuh
12-09-08, 1:36 pm
SWEET!

well perhaps while im back i can grab another houston animal and we can get together and trainSounds like a plan. Hopefully I can make it this time (I had to work last time and missed Houston Animal training session).

Hartschuh
12-11-08, 9:14 am
12/10 - Squat

Warmup - Driving through sleet to get to the gym, needless to say I was running late.

Squat
235x5
325x3
415x3
455x3
475x2, missed 3rd

Foam Box Squats w/ SSB
235x3
325x3
415x2

Thrawn
12-14-08, 11:08 am
Hardcore legwork. Two different squat exercises =)) That is da shizzle.

Hartschuh
12-15-08, 9:08 am
Hardcore legwork. Two different squat exercises =)) That is da shizzle.Thanks Thrawn. One of my training partners brought the foam in and said "Hey, let's try this..." The things I get talked into doing... =)

12/14 - Deadlift

Deads
DO
135x5
235x5
Mixed Grip
365x5
415x3
465x3

2 hand DB Rows
30x10x3

GHR
3x10

Side Bends w/ Farmer's Handles
55x10x3,3

Hartschuh
12-19-08, 10:19 am
12/18 - Squat

Skwaats
225x5
315x5
385x5
435x3
Add loose knee wraps
495x1

Lat Pulldowns
90x10x3

Chest Supported DB Rows
50x10x3

Hartschuh
01-05-09, 11:11 am
The last few weeks have been really hectic, but I'm getting back into it after the holidays.

I'm currently 12.5 - 13.5 weeks out of my next meet (there's not a concrete date yet) the APF Texas State and I just started my latest training cycle, which is a combination of things:


Sunday:
Mike McDaniel Squat Cycle: http://www.badattitudegym.com/smf/in...p?topic=1896.0
Back Work
GHR
Abs

Wednesday:
5/3/1 Bench
Shirt Work or Boards (Change Weekly)
Back Work
DB Bench/Incline
Face Pulls

Thursday:
5/3/1 - Deadlift
DL Assistance (Zercher/Rack Pull/Deficit Pull)
GHR
Shrugs
Abs

And here's the first workout:

1/4/09 - Squat Day

Squat
Barx10x2
Bar+Blue Bandsx5
145/Bluesx5
195/Bluesx5
285/Bluesx5x4

GHR
2x10

Standing Abs
Green Bandx12x4

Pulldowns
90+light bandx10x4

Thrawn
01-06-09, 5:38 pm
Looking goooood, Hartschuh! Glad to see you back on the grind. Lets see what this new routine brings you, big man!

pedraza
01-06-09, 5:42 pm
nice work

Hartschuh
01-06-09, 7:08 pm
Looking goooood, Hartschuh! Glad to see you back on the grind. Lets see what this new routine brings you, big man!


nice work

Thanks Fellas. =)

Hartschuh
01-08-09, 9:52 am
1/7 - Bench

Bench
barx20
135x10
185x5
225x5
245x5
275x5

Add Metal Pro Shirt
315x2 - NT
385x2 - Touched on 2nd Rep
385x2 - Touched both and pressed fast

CSR
1 platex15x4

Band Pull Aparts
Light Bandx15x4

Thrawn
01-08-09, 3:53 pm
Good pressin'!! 385 in fast repetition; i got two words for that. A-Mazing.

Hartschuh
01-09-09, 10:39 am
Good pressin'!! 385 in fast repetition; i got two words for that. A-Mazing.Thanks Thrawn. It was the first time I'd been in a shirt for a while, so it was a nice surprise. =)

1/8 - Deadlift 5/3/1

Warmup
Hip Flexor Stretches with Bands
4x10 - Each Leg

Convo Deads
DO
135x8
225x5
Mixed Grip
375x5
405x5
425x8

SSB Zerchers
145x5
235x5x2

GHR
4x10

pedraza
01-09-09, 11:58 am
solid workouts bro

Hartschuh
01-09-09, 6:36 pm
solid workouts broThanks, I think this training cycle will be a productive one. I hope to go 800+/500+/600+ at my meet, but we'll see how things go because I long time between now and then. =)

pedraza
01-10-09, 10:46 am
best of luck on those goals bro they are some serious numbers

Thrawn
01-11-09, 7:46 am
best of luck on those goals bro they are some serious numbers

x2!!

Hartschuh
01-12-09, 10:43 am
Thanks Fellas, I'm just trying to slowly get stronger and become more competative in both my weight class and federation.

1/11 - Squat

Squat
barx8
145x5
255x5
345x3
Add Metal Ace Straps Down
435x3
Work Sets
465x5
505x3
545x1
Add Double Choked Reverse Blues - This reduces the weight ~205 in the hole
645x1 - Best Squat of the night

Standing Abs
Green Bandx12x3

Side Bends
40x10x2,2
50x10x2,2

Hartschuh
01-15-09, 9:34 am
1/14 - Bench

Bench
barx15
135x8
185x5
255x3
295x2+1
Add 3 Board
315x5
4 Board
365x5
385x2

Panora Presses
Green Bandx12x4

Band Pull Aparts
light bandx15x3

Face Pulls
Green Bandx15x4

DB Curls
25x15x3

Thrawn
01-15-09, 4:43 pm
Putting in the work, brother. BIG numbers, no doubt. Keep pushing it, big man!

Jonisocool
01-15-09, 7:55 pm
I just looked up those panora's presses. How've they been workin for ya Hart?

Hartschuh
01-16-09, 10:31 am
I just looked up those panora's presses. How've they been workin for ya Hart?They seem to be working well so far, I'll know for sure April 25. =)

1/15 - RE (I didn't feel like deadlifting, so I squatted)Day

Box Squat w/ SSB and 4 Chains per side
barx5
145x5
195x5
bar+Chainsx5
145/chx5
235/chx3
285/chx2
325/chx2
375/chx2
415/chx1

SSB GMs off Chains
235x3
285x3x2
305x3x2

SSB Anderson Squats
305x3x2

Pulldowns
70+light bandx12x3

Hartschuh
01-19-09, 10:39 am
1/18 - Squat (Week 3 of Mike McD Squat Cycle)

Box Squats
barx10
bar+bluesx5
145/bluesx5
195/bluesx5
Add Viking Briefs
235/bluesx5
325/bluesx5x3
365/bluesx3
405/bluesx3

45 Hypers w/SSB
3x10

2 Hand KB Swings
24kgx10x2