HokiePride...{The Return}...2016

April 10, 2018

Squat

Warm Ups, Bar x 10, Bar x 10
135 x 2 x 10
225 x 3 x 8
275 x 2

Accessories
Leg Curl 4 x 25
Leg Extensions 4 x 25
Leg Press {SIngle Leg} 4 x10 @ 540lbs

Again by end of summer I will be repping 405. Just slow and steady to rebuild to ensure I'm reaching depth and not short cutting myself. beginning to love lower half training again. SLow and steady, running my own race.
 
HokiePride said:
April 10, 2018

Squat

Warm Ups, Bar x 10, Bar x 10
135 x 2 x 10
225 x 3 x 8
275 x 2

Accessories
Leg Curl 4 x 25
Leg Extensions 4 x 25
Leg Press {SIngle Leg} 4 x10 @ 540lbs

Again by end of summer I will be repping 405. Just slow and steady to rebuild to ensure I'm reaching depth and not short cutting myself. beginning to love lower half training again. SLow and steady, running my own race.
Click to expand...
Im hoping to get 405 for reps by end of summer too
 
christ83189 said:
Im hoping to get 405 for reps by end of summer too
Click to expand...

Let’s get there together one rep at a time. I’ll check in with you weekly. Keep us both accountable!
 
April 12, 2018

Started this journey at 26 Stone {365lbs}. Lol, it sounds better using UK measurements. I hate having to convert numbers when people put up anything other than lbs for weights or referring to their own body weight. Oh well, again it sounds so much better. I’m about to weigh myself again to see the progress for the first time since then. Maybe I’ll wait until January 2019 since it will give me a better benchmark for my initial 3 yr transformation. I’ll decide soon. Today will be a double workout. I’m off to fulfill part 1.

Update: AM Work
Incline Bench
Warm Up
Bar x 30, Bar x 30
135 x 20, 135 x 20
225 x 3 x 15
315 x 3 x 8
405 x 3 x 1 {Slingshot}

Reverse Flat Bench
135 x 3 x 10
225 x 3 x 10
315 x 2 x 3

Pec Deck
Stack 4 x 10

PM Work

OH Military Press
Bar x 10, Bar x 10
135 x 10, 135 x 10
185 x 3 x 10

Cable Flye
45 x 4 x 10

DB Curl
35 x 3 x 10
40 x 3 x 10
45 x 3 x10

Hammer Curl
75 x 3 x 10
 
Friday, April 13, 2018

Screw this Friday the 13 crap. We had an entire year of 13. No
One cared. Now they want to go back to trying to reiterate the scare factor behind this date, get the hell out of here with that crap. Anyways today was day II of Legs.

Hit Legs second time this week!

Squats
135 x 3 x 5
225 x 3 x 5
315 x 1 x 2

That’s was all. I will continue to build on this. First time in my life doing squats twice in a week. Maybe continue this trend until end of April and maybe bump it to three for a month.
Tomorrow Pulls {Deadlifts}
 
April 14, 2018

Chest
Reverse Flat Bench
135 x 3 x 10
225 x 3 x 10
315 x 3 x 10
365 x 1 {Shocked the hell out of me}

Hammer Curls
75 x 4 x 8
 
April 15, 2018 Sunday Morning

Decided to listen to my body and hit cardio only. And on tap tonight at the house as I watch NBA Playoffs.

Treadmill
1HR Cardio
 
christ83189 said:
365 on reverse grip bench????
Click to expand...

Yes, that is not a typo. That was after two other bench sessions that week and a meet I was asked to enter following a double workout that was bench focused on Thursday. That made a third day of benching for the week.

This coming Saturday I’m hitting 405 Reverse, filming and posting. If I git that I could almost careless about hitting 500 at end of year. For some reason Reverse is comfortable to me than normal. It’s easier to place my muscle in proper posture and position. Much more careful with setup too.

Back right, elbows tight and move in semi arc position to complete the rep. No worries you will get to see it. I’ll post it here too.
 
HokiePride said:
Yes, that is not a typo. That was after two other bench sessions that week and a meet I was asked to enter following a double workout that was bench focused on Thursday. That made a third day of benching for the week.

This coming Saturday I’m hitting 405 Reverse, filming and posting. If I git that I could almost careless about hitting 500 at end of year. For some reason Reverse is comfortable to me than normal. It’s easier to place my muscle in proper posture and position. Much more careful with setup too.

Back right, elbows tight and move in semi arc position to complete the rep. No worries you will get to see it. I’ll post it here too.
Click to expand...
I just want to hit 405 normal lol
 
wasme said:
Excited to see this HP!
Click to expand...

I inadvertently had a bad week at work to the point it made me take almost a full week from the gym. I had multiple issues at a few plants so I had no choice. Right now I have a plant down due to an outage. Stayed in a Homewood Suites Last night. Extremely nice, full kitchen, stocked with dishes and all the amenities from home. It was awesome.

Anyways, once work is finished for the day I’m traveling home and resting for a great lift tomorrow. {An Epic Reverse Bench}. This will kick off a new week.

I’m almost 1.5 yes into my 3yr transformation. I had a rude awakening when I got bloated as hell the other day. Forced to eat food I beginning not be accustomed too and my stomach was dissented. It hurt so bad. It took two days to subside. Then came the one to pass it all. I feel soooo much better.

Stay tuned for the lift.....
 
christ83189 said:
I just want to hit 405 normal lol
Click to expand...

It was truly an accident how I found I could do it, 365 at least. I was fooling around after hitting 275 a few times Reverse and it was third bench for the week. I said I’ll change it up, as if I’m hitting different muscles. Of course, it was an excuse. I reversed several in warmup and said let’s go, 315, then 365. It was too easy. I was shocked so I made up my mind to go 405 and test it.
 
4/21

Reverse Bench

WARM UP
3 x 135 x 10
3 x 225 x 10
3 x 315 x 10

Work Sets
1 x 365 x 1
1 x 405 x 1 {PR}

Slingshot
3 x 455 x 1 {Rep}

Video of 365 and 405 will be uploaded tomorrow!!!!
 
HokiePride said:
4/21

Reverse Bench

WARM UP
3 x 135 x 10
3 x 225 x 10
3 x 315 x 10

Work Sets
1 x 365 x 1
1 x 405 x 1 {PR}

Slingshot
3 x 455 x 1 {Rep}

Video of 365 and 405 will be uploaded tomorrow!!!!
Click to expand...
How much does the slingshot help with training? Ive wanted to buy one for a while
 
4/20/18

405 Reverse Bench Press

Invalid Link Removed
 
christ83189 said:
How much does the slingshot help with training? Ive wanted to buy one for a while
Click to expand...

It helps immensely. I have a YouTube channel that displays other lifts utilizing the Slingshot. Mine is the original and it gives you about 30%. I’ve used it to get more than what they say you should use with it. The heavier you bench they suggest the thicker Slingshot. It’s a tool Nd nothing more. You abuse it and you become dependent on it. Respect it and you will make gains. I bench Raw until I’m tapped then add 10%_20% for overload. Eventually you take it away to PR.
 
That’s insane, Hokie! Great job!
 
HokiePride said:
It helps immensely. I have a YouTube channel that displays other lifts utilizing the Slingshot. Mine is the original and it gives you about 30%. I’ve used it to get more than what they say you should use with it. The heavier you bench they suggest the thicker Slingshot. It’s a tool Nd nothing more. You abuse it and you become dependent on it. Respect it and you will make gains. I bench Raw until I’m tapped then add 10%_20% for overload. Eventually you take it away to PR.
Click to expand...
Think i might get one. Nice reverse bench man. That looked too easy
 
TheMyth said:
Damn brotha, that is some serious weight!!! Fricken impressive!!
Click to expand...

Thank you, I really appreciate it. I plan to attempt 455lbs in a few weeks Reverse. We will see!
 
4/24/18
Incline Bench
Warm Up
135x10, 225x5, 315x1
Work Sets
3x3 @ 345, RPE 7

Hit a bunch of arm and back accessories to support bench. Then went home for some R&R and
NBA Playoffs.
 
TheMyth said:
Who you rooting for?
Click to expand...

Philadelphia, for many reasons. One being I’m from Lancaster Pa. 1.5 hrs away from Philly. Also, it would spark more into the city since Eagles won {I’m a Dallas Cowboy fan since ‘83}. Add to that Villanova won, {twice in last four years}. Lastly, the young talent they have is hungry and for the first time since Dr.J are in the Conversation. {Chicago Bulls fan since 85’}. Loved watching the DrJ who gave the reigns to MJ. Lost INTEREST with NBA until a young kid from St Bonaventure was terrorizing NCAA reigning threes. I knew what he was capable of and knew he was going to change the league again ever since Lebron claimed himself King. Don’t like Lebron much on the court. I began watching again when GW showers the league what a family was on the court. Now that Philly is coming together I’m not opting for them to do well.
 
4/26/18

Did some things at work to prep for an upcoming outage. Picked up some parts and headed to hit legs. I must say it’s severely weak. The focus now is lower body training through summer. Basically to get my squat strong again back to previous levels. I will take my time to ensure I’m hitting depth, warmed up and it’s a turtle race. This will be a three year process. The bench will remain strong and I will work to get everything caught back up. Wow. It’s just in the dumps.

Leg Extensions
4 x 50

Squat
135 x 5-10, 4 sets
175 x 5
235 x 8
275 x 8, RPE 9
315 x 2, 2

More accessories coming!
 
HokiePride said:
Philadelphia, for many reasons. One being I’m from Lancaster Pa. 1.5 hrs away from Philly. Also, it would spark more into the city since Eagles won {I’m a Dallas Cowboy fan since ‘83}. Add to that Villanova won, {twice in last four years}. Lastly, the young talent they have is hungry and for the first time since Dr.J are in the Conversation. {Chicago Bulls fan since 85’}. Loved watching the DrJ who gave the reigns to MJ. Lost INTEREST with NBA until a young kid from St Bonaventure was terrorizing NCAA reigning threes. I knew what he was capable of and knew he was going to change the league again ever since Lebron claimed himself King. Don’t like Lebron much on the court. I began watching again when GW showers the league what a family was on the court. Now that Philly is coming together I’m not opting for them to do well.
Click to expand...

Who's the kid from St. Bonaventure? I myself am a GW fan being from the Bay Area, but their dedication to playing as a team and sacrificing bigger stats for the good of the team is unmatched in my books. Good group of guys, minus a few Draymond Green moments
 
TheMyth said:
Who's the kid from St. Bonaventure? I myself am a GW fan being from the Bay Area, but their dedication to playing as a team and sacrificing bigger stats for the good of the team is unmatched in my books. Good group of guys, minus a few Draymond Green moments
Click to expand...

Steph Cury
 
Friday 4/27

Reverse Bench
135 3 x 10
225 3 x 10
315 3 x 10
365 1 x 1
415 2 x 1 {PR}

Flat Bench {Slingshot}
455 x 1
455 x 2 {PR}

Tons of accessories to follow.
 
4/28

Tomorrow Plan!

Deadlift
Bar x 10
135 x 5
225 x 3
315 x 2
365 x 1
405 x 3
435 x 3
455 x 3
430 x 3
430 x 3
 
4/29
Bench Contest at GoldsGymShrewsbury

Didn’t realize it was by body weight but still hit 5 reps, They didn’t count two but finished working out nonetheless. Used it as a warm up.

Contest Bench
Bar x 30, 30
135 x 10, 10, 10
225 x 10, 5
365 x 5 {Only 3 Counted}

Incline Bench
225 x 10, 10
315 x 5
345 x 5, 5, 5, 5, 5

Tons of Accessories! Time to my be the Incline up for another 6 weeks to 355 for Sets of 3x3.
Soon the 405 on the regular is coming and I’m stoked.
 
4/30-5/2
Off Days, due to work obligations.looking forward to getting back in the gym soon. Today took kids to the park. Had a great time.
 
5/3

Reverse Bench
Warm Up {3 Sets Each}
135 x 10, 225 x 10, 315 x 8

Work Sets {Singles}
365, 405, 420, 420

Incline
Warm Up
135 x 10, 225 x 10, 315 x 5

Work Sets
355 x 2, 2, 2

Hammer Curls
85lbs x 8, 8, 8
 
5/5/18
Week 1

Day 1 Golds Gym QueensGate! Fresh gym, newly relocated, huge and awesome.

Squats
135x10, 10, 10
205x8, 8, 8, 8
255x2

Leg Press
270x20, 20

Rack Pulls
315x8, 8, 8, 8
 
5/6/18
Chest Day

Flat Bench Press
135 x 10, 10
225 x 10, 10
315 x 5
405 x 1
440 x 1
455 x 4 {Slingshot}
405 x 2
315 x 10
225 x 20, 20
 
5/7 Leg Day & Lower Body
{Under Reconstruction}

Squats
135 x 10, 10, 10
225 x 8, 8, 8
275 x 2

Leg Press
220 x 3 x 20

Rack Pulls
345 x 3 x 8
 
5/8-5/9
Work related OFF DAYS
 
5/10
Delts/Arm Day
 
5/11-5/12 This took two days to complete!

Reverse Bench
WARM Up
135, 225, 315, 405

Flat Bench
440 x 1

Slingshot
455 x 1

Incline
355 3 x 3

CoolDown
425x1, 405x1
315, 275, 225 {10 Reps}
 
Last edited:
5/13-5/14
Off Days Work Related
 
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