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Hartshorne
03-12-13, 3:39 pm
Looking forward to progress. Ready to go....

Hartshorne
03-12-13, 8:43 pm
My weight is 240



Current Lifts

Squat - 255 x 15
Bench - 240 x 12
Dead - 500 x 1
Military Press - 145 x 10

J-Dawg
03-14-13, 4:50 pm
Package should be there any day now H!

Hartshorne
03-14-13, 5:14 pm
Thanks for the heads up J-Dawg. Just came in the mail today. Tore that thing open and took my first pak.


AM

Squat 5/3/1

I don't usually need too much of a warm up to get my legs firing.
I walked to the gym this morning so the blood was flowing.

warm-up
bar x 10
135 x 5
185 x 3

Worksets
210 x 5
240 x 3
270 x 15



Leg Press

3 plates per side 10 reps
5 plates per side 10 reps
7 plates per side 10 reps


Leg Curls
4 sets of 10 at 110



Conditioning

Run to half court then back then sprint full court x 8

J-Dawg
03-14-13, 5:21 pm
Very nice! That was perfect timing for you workout.

Hartshorne
03-14-13, 9:52 pm
PM

Front Squats

warm up bar

135 x5
155 x5
185 x5
205 x5


Lunges

95lbs 3 sets of 5 reps per leg


Leg Ext.

4 sets of 10 reps at 150



Leg Press Calves

2 45 lb plates per side

4 sets of 20 reps



Abs 3 sets of 15 sit-ups

J-Dawg
03-18-13, 12:25 pm
How's it going so far H--Any current thoughts on Project Stak effects?

Hartshorne
03-18-13, 10:16 pm
Going good J-Dawg......Feeling more aggressive.....I'm liking it man



AM

531 Bench

bar x 10
95 x 5
135 x 5
175 x 5
195 x 5
220 x 17

Flat Dumbbells 70 x 10........80 x 10.........90 x 9


Dips 3 sets of 10 reps

Hartshorne
03-19-13, 5:46 am
PM Training Session from Monday

Incline barbell

bar x 10
95 x 5
135 x 5
155 x 5
175 x 5
195 x 5

Hammer Strength ISO Chest press
3 sets of 10


1 45 per side x 10
2 45's per side x 10
2 45's/25 per side x 10

Standing French Press
3 sets of 10

Curl Bar
25 per side x 10
25/10 per side 2 x 10

Hartshorne
03-19-13, 6:58 am
AM conditiong from Monday


run to half court and back and then sprint full court x 8

Hartshorne
03-19-13, 10:07 am
AM training session


Deadlift 531

warm up
135 x 5

I re-did my 531 percentages hence the really high reps on my final set of deads
Just taking a step back to take 3 forward. Progress.

195 x 5
225 x 5
250 x 25

Dumbbell rows

100's 3 sets of 15 w/straps

Pulldowns

3 sets of 10 at 120




So far so good.

J-Dawg
03-19-13, 10:22 am
Going good J-Dawg......Feeling more aggressive.....I'm liking it man



AM

531 Bench

bar x 10
95 x 5
135 x 5
175 x 5
195 x 5
220 x 17

Flat Dumbbells 70 x 10........80 x 10.........90 x 9


Dips 3 sets of 10 reps

More aggressive with the weights is a good thing!


AM training session


Deadlift 531

warm up
135 x 5

I re-did my 531 percentages hence the really high reps on my final set of deads
Just taking a step back to take 3 forward. Progress.

195 x 5
225 x 5
250 x 25

Dumbbell rows

100's 3 sets of 15 w/straps

Pulldowns

3 sets of 10 at 120




So far so good.

250 x 25 reps is no joke! What are your new 5/3/1 %s now?

Hartshorne
03-19-13, 9:47 pm
J-Dawg, here ya go partner.

531 dead new %'s

65% 195
75% 225
85% 250

70% 210
80% 240
90% 265

75% 225
85% 250
95% 280

Hartshorne
03-20-13, 7:55 am
AM conditioning

treadmill incline sprints

Incline the whole way up

15 seconds on 45 seconds to 1:30 off

start at 5.5 mph end at 8.0 mph x 10


Whole body feels great.
My mind is in good focus.
Feeling aggressive with my training.

Can't ask for more.

Hartshorne
03-21-13, 7:27 am
Standing MP

warm-up
bar x 10
95 x 5

work sets
110 x 5
125 x 5
145 x 13

plate raises 25 pound plate 1 x 100


bent side raises 20's 3 x 10

Hartshorne
03-22-13, 10:03 am
Squat 531

Wasn't working up to too heavy of weight
due to recalculations for my 531 same as deadlift
numbers. Give or take 5 pounds on some sets.
Some stretching before I got to the gym
and I was pretty much ready to go hence the
quick warm-up

bar x 10
135 x 5

195 x 5
220 x 5
250 x 25
(These weren't quarter squats. I do them olympic style. It's what works good for me.)

Leg Press
3 45's per side x 10
6 45's per side x 10
8 45's per side x 10


Leg Curls
4 sets of 10 at 100



Listening to I, Dementia from Whitechapel

Hartshorne
03-26-13, 9:48 am
AM session from Monday

Bench 531

warm up
bar x 12
95 x 5
135 x 5
155 x 5

work sets
185 x 3
210 x 3
230 x 16

Flat dumbbells
70 x 10
80 x 10
90 x 8

Elevated push ups
3 sets of 10


PM session
squats (light) worked on form and technique
just working on getting better.

155 for 7 sets of 5


AM session

Stretching

cardio 20 minutes

Hartshorne
03-27-13, 12:55 pm
Tuesday PM session

Deadlift 531

warm-up
some stretching
135 x 8
135 x 5
185 x 3

work sets
210 x 3
240 x 3
265 x 3
315 x 1
405 x 1
455 x 1

All the singles went up smooth. Trying to get used to heavier weights again.


Dumbbell rows
2 sets of 10 w/70's
2 sets of 10 w/125's

Pull-ups 3 sets of 5

Recovery is going good....

Hartshorne
03-28-13, 9:52 pm
Standing MP 531

bar x 12
95 x 5

120 x 3
135 x 3
150 x 12

25lb front plate raises 1 x 100

Bent side raises 3 sets of 10 with 20's

Hartshorne
04-02-13, 4:05 pm
Squat 531
bar x 12
135 x 5
185 x 5

210 x 3
240 x 3
265 x 15


Leg curls 3 sets of 10 at 100

Hyper extensions 3 sets of 10