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  1. HokiePride

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

    I’ll get there. It takes time. I just updated the rest of the workout previous to this post. I put a lot of work in to coming back. Defying laws of aging and pushing the limits. Remember I now have a 403lb frame. It matches my size. I always remember people saying you should be able to lift...
  2. HokiePride

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

    3/15/23 Monday Chest/Delt Day Plan to hit another 5x5. This time with a little bit more weight @ 340lbs. We will see if my body will notice the small change and try to do them unassisted. No spotter. Before my training partner arrives to hit Delts. Bench Press 340# | 5x5 Delts Seated...
  3. HokiePride

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

    3/13/23 Saturday Back Cable Pulldown 4x15 Wide Cable Row 4x15 Close Grip Pulldown 4x15 High to Low Cable Row 4x15 These entail heavy weight and lots of concentration. We focus on targeting the last and on the squeeze, as well as control. Doesn’t seem like much until you attempt to move the...
  4. HokiePride

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

    3/12/23 Friday These days went by so fast. I forgot to log last few workouts. Chest Day 2@330x3 | 2@350x2 | 1@390xNeg. This time the beg. Was completely controlled since we didn’t hit arms but did full chest. Moved onto Accesories: Incline Db Press 70, 75, 80 x 15 Flat Bench 80, 90, 100 x 15...
  5. HokiePride

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

    3/09/23 Tuesday Arms/Chest Worked arms before bench. Close Grip Cable Pressdown 4x15 Wide Grip Pressdown 4x15 Reverse Grip Pressdown 4x15 Db Curl 3x15 Hammer Db Curl 3x15 Bench Press Warm Up Work Sets 325# | 2x6, 345 | 2x2, 385 | 2xNeg. Negatives were tough due to arm pre work but change in...
  6. HokiePride

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

    5/6/23 Milestone Bench Press Warm Up Bar | 2x20 135# | 2x10 225# | 2x5 275# | 5 335# | 5x5 Machine Cable Flye 4x15 Cable OH Press 4x15 Sauna for recovery @ 45min broken into three stages, 20-15-10. Following this workout due to the time and energy it takes to build to 335# I used...
  7. HokiePride

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

    I’m 6’5” I’ll post pictures soon. It won’t be what most expect!
  8. HokiePride

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

    5/1/23 PR achieved once again. Think I can probably end at 335# and hold there until months end. Push the 5x5, by 5# increments every month until December. Weighed in at Doctors office. Came in at a clean 403#, WOW. Stronger, Healthier, Faster than I was at 384# preCovid. Built myself back...
  9. HokiePride

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

    4/28/23 Chest Bench Press 325# | 5x5, RPE 9.5 Completed all reps and strength continues to climb. Can’t believe I was able to hit these but this is now my baseline for this two scheme. Db Incline/Flat 75# | 3x10 Hig/Mid Cable fly 4x15 30min SAUNA post workout!
  10. HokiePride

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

    Vacation begins week of May 1st. So does Squatober. Reason being because this year their doing it in May as opposed to October due to the coaches obligations that will interfere. This ramps up leg training to five days a week.
  11. HokiePride

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

    4/21 Thursday Vlog Day 14 Still going through a major outage. This has been a damper on my training working 14s and only having 2 days off to I've kept up with recovery in terms of Cryoskin, Sauna, Cryotherapy, Cupping & Muscle Scrapping, IV & NAD+ therapy. Cryoskin is something I recently...
  12. HokiePride

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

    @Rocket3015 I can help you write a bench program. I've followed the same one I've had since 2000. I've gone from only being able to lift my arms to parallel and no weight to 365lbs for a single in 2years. This month is the anniversary month when I got sick. It took that long to get back to this...
  13. HokiePride

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

    VLOG Day 13 Coming off a few days off. I decided to hit chest back-to-back days. Thursday & Friday I did the next two workouts in my bench block. At the very end it will land me at 375lbs. Its been a solid steady climb. Thursday' Bench Press 2@300x3, 2@325x2, 1@365xNeg. {10sec} *The negative...
  14. HokiePride

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

    It does sound expensive but I work excessive hours at times, and we are in the middle of an outage where we are doing a lot of upgrades. This requires a lot of standing and mental gymnastics. It drains me heavily. To recover from 16 hours days, 5 days a week and still be responsible for two...
  15. HokiePride

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

    Blog Day 12 Bench Warm Up 3@135x10, 2@225x10, 275x10 Work Sets 1@320x3 | 1@340x2 | 2@365x1 Major Milestone Hit 365lbs for two singles. After work stopped in at Restore Lancaster for Cryotherapy, Red Light Therapy, Compression and IV Drip {Wonder Juice}. Planning to get cupping & scrapping...
  16. HokiePride

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

    Vlog Day 11 Hit some huge numbers on the bench. After a few days of working 12s and no gym for a week I had two days off and decided to hit my numbers for the bench cycle back to back for the end of last week and beginning of this week April 1, 2023 2@310x2 | 1@335x3 | 1@355x1 . April 2, 2023...
  17. HokiePride

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

    VLOG Day 10 March 31, 2023 Finally picked a meet to make my return to powerlifting competition. It’s going to be July 15 at RPS POWERLIFTING held in York Pa. I think I’ll be able to reach another milestone but this time with judges. I want 8 plates with no struggle. It’ll be my first meet at...
  18. HokiePride

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

    I’m thinking of bringing each of the three major compound lift up over the course of three years. Focused on strength. Once I set records through my 54 birthday I’ll focus on muscle density. I’ll be in the 50-54 Masters bracket. This will give me time to really build and incorporate some...
  19. HokiePride

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

    VLOG Day 9 Been working excessively again. Working 12–14 hour days. My body is taking a beating. This will last until end of April. working through the weekends as well. I was off last two days. I took the time to do some recovery. Cryotherapy, NAD+ IV, Compression, Muscle Cupping & Scrapping...
  20. HokiePride

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

    I believe the Semiglutide from Titan is approximately $475 and it lasts 13 weeks. You begin with 10 units and move up to 20 units through duration. If you need to increase then you can discuss with what would be necessary. Their very good at communicating throughout your journey. They’ll contact...
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