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
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
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
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
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
Hartshorne
03-19-13, 5:58 am
AM conditiong from Monday
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.
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, 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
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.
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
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
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
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....
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
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