Hartshorne

03-12-13, 2:39 pm

Looking forward to progress. Ready to go....

View Full Version : Hartshorne ATP log

Hartshorne

03-12-13, 2:39 pm

Looking forward to progress. Ready to go....

Hartshorne

03-12-13, 7:43 pm

My weight is 240

Current Lifts

Squat - 255 x 15

Bench - 240 x 12

Dead - 500 x 1

Military Press - 145 x 10

Current Lifts

Squat - 255 x 15

Bench - 240 x 12

Dead - 500 x 1

Military Press - 145 x 10

J-Dawg

03-14-13, 3:50 pm

Package should be there any day now H!

Hartshorne

03-14-13, 4:14 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

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, 4:21 pm

Very nice! That was perfect timing for you workout.

Hartshorne

03-14-13, 8:52 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

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, 11:25 am

How's it going so far H--Any current thoughts on Project Stak effects?

Hartshorne

03-18-13, 9:16 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

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, 4:46 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

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, 5:58 am

AM conditiong from Monday

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

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

Hartshorne

03-19-13, 9:07 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.

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, 9:22 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?

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, 8:47 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

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, 6:55 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.

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, 6:27 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

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, 9:03 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

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, 8:48 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

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, 11:55 am

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....

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, 8:52 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

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, 3:05 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

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