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

[HokiePride]

11/27 Week 10, Tuesday Session 16

Squats
265 x 5, 315 x 3, 290 x 5, 335 x 3, 315 x 5, 355 x 3.

Bench Press
275 x 5, 295 x 5, 320 x 3, 340 x 3, 365 x 2, 385 x 2.

Delts
Db Laterals & Upright Rows Ss
4 x 10

Cardio
Cable Pushdowns
Banded Pull Aparts
Close Grip PushUps
3 x 20 Each

 

[HokiePride]

11/28-12/4 OFF WORK

 

[HokiePride]

12/5 Wednesday Week 11, Session 17

1. Db Rear Elevated Split Squats
4 x 5, 35lbs

2. Back Squat
225 x 5, 245 x 5, 265 x 5

3. a. Snatch Grip Dead
235 x 5, 5, 5
b. 1 Arm Db Rows
5, 5, 5

4. Heavy Alt. Db Curls 5, 5, 5, 5

Cardio
a. Db/ Bb Upright Rows
b. Db Rear Laterals
c. Db/ Bb Shrugs
* 3 x 10 Each

 

[HokiePride]

12/6 Thursday Week 11, Session 18

1. Goblet Squat 10, 10, 10
Bb Overhead press 10, 10, 10

2. a. Bench Press 345lbs x 10, 10, 10
b. Squats 225 5, 5, 5

3. a. Light Goblet Squats 3 x 10
b. Band Pull Aparts 3 x 20

No Cardio

 

[BEAST73]

Nice Workouts Bro!!

 

[HokiePride]

12/7 Friday Session 19, Week 11

1. Squats
225 x 5, 265 x 3, 315 x 2, 355 x 1, 375 x 1, 405 {AMRAP} {7 Reps @ 405}

Chart:
2-5 Reps Leave Max Alone
6-7 Reps ^ 2-3% {New Max 455}
8-9 Reps ^ 4-5%
10+ Reps ^ 7-8^%

2. Chin Ups
4 x 3

3. Bb Curls
4 x 10

 

[HokiePride]

Nice Workouts Bro!!

Appreciate it! I’ve hit every workout and prep days ahead but adjust as life makes it difficult to get to the gym. The only thing that changes are the dates. Between now and this Saturday all is on track as listed. I’ve increased my squat from 375 to 455 in 10 Weeks. Trying to top out at 500 for a single, no knee wraps or belt. Huge improvement. Bench has increased incredibly from a 405 single to triples. Plan to max out in a month. Hitting legs so many times in a week has proved to be beneficial to my body in many ways. I went from squatting sporadically to nearly everyday beginning in October 2018. Never benched and squatted same day ever.

 

[BEAST73]

That’s some mad Progress Bro!! Keep plugging away!

 

[HokiePride]

That’s some mad Progress Bro!! Keep plugging away!

It took off due to a Strength coach that puts out a program every year called Squatober in October and Deadcember in December. Last few years I was afraid to try beck thought it was impossible to squat entire month. Each day on the IG account in October he releases the next day workout so everyone doing it no matter where you are in the country are squatting together at some point. Once the month is over you can either go back and do it again because that years sheets are on the site for good. You can look at this months along with last years squatober and see their simply different. If life gets in the way just pick up where you left off. It changed my entire outlook on Lifting, rest and gains. Take a look. His IG is penandpaperstrengthapp. You will not be disappointed.

 

[HokiePride]

Catching up on lost workouts. All good and resumed today after 6 days off. New Max calculations going forward will be from 455lbs on Squat/Bench/Dead, 12 days left before complete max out. Hoping to hit 500 beltless, no wraps. Dates and workouts will follow the schedule previous laid out. So their in the log through this Saturday. I just reversed Thursday work for today since I had the layoff due to work and hit my numbers.

 

[HokiePride]

12/8 Saturday Session 20, Week 11

1. Light Goblet Squats
4 x 10

2. Bench Press {Based on 455 max}
3 x 5 @ 315
1 x 5 @ 345
1 x 5 @ 365
1 x 10 @ 295

4. Back Squat
2 x 5 @ 250

Cardio
a. Db Rear Laterals 3 x 10
b. Bb/Db Skullcrushers 3 x 20

 

[HokiePride]

12/10 Monday Session 22, Week 12

1. Squat
275 x 3, 315 x 2, 295 x 3, 345 x 2, 315 x 3, 365 x 2, 345 x 3

2. Bench Press
275, 315, 345 x 5
365 x 5, 5, 5

3. Bent Over Row 5 x 5

Cardio
Good Morning 3 x 10
Upright Rows 3 x 10
Cable Pushdowns 3 x 20
Bb Curls 3 x 10

 

[HokiePride]

12.11 Tuesday Session 23, Week 12

1. Squat
205 x 5, 225 x 4, 275 x 3, 315 x 2, 315 x 2, 295 x 3, 275 x 4, 250 x 5.

2. Snatch Grip Dead’s
225 x 5, 5, 5

3. Bb OH Press
3 x 5

Cardio
Db Shrugs 3 x 10
Db Hammer Curls 3 x 30

 

[HokiePride]

12.12 Wednesday Session 24, Week 12

1. Db Rear Elevated Split Squat
3, 3, 3, 3

2. Back Squat
225 x 5, 275 x 4, 315 x 3, 365 x 1, 385 x 1, 410 x 1

3. Incline Bench Press
5 @ 250, 295
3 x 8 @ 355 {PR}

4. 1-Arm Db Rows
5, 5, 5, 5

Cardio
Db Curls 3 x 10
Rear Laterals 3 x 10

 

[HokiePride]

12.13.18 Thursday Session 25, Week 12

1. Squats
225 x 3, 295 x 1, 250 x 3, 315 x 1, 275 x 3,
345 x 1

2. Chin Ups 4 x 3

3. a. Good mornings 10, 10, 10
b. Upright Rows 10, 10, 10

Cardio
Dips 10, 10, 10
Alt Db Curls 5, 5, 5

My NEW supplement list:

1. Alpha Dry
2. Alpha Cleanse
3. RedCon1 MedPak
4. RedCon1 BCAAs
5. RP Organic Greens
6. RedCon1 Protein: Oatmeal Chocolate
7. RedCon1 GI Juice
8. RedCon1 GRUNT

 

[HokiePride]

12/14-12/15 Friday and Saturday

Off from gym. Plan to PR next week.

 

[HokiePride]

12/17

PR Squat @ 475. It was an ugly rep and not how I wanted it but I’ll take it. This now lands me at a 475 Deadlift if it still stands and a close 455 Bench Press.

Recorded 4 x 8 @ 355lb, yesterday as well. I’m stocked and excited to be getting closer to My initial goals again. It will be fun taking these numbers to the next level.

 

[HokiePride]

12/22 Saturday

Took off last few days and did some conditioning. Beginning add cardio 3 to 4 times weekly. Focused on getting to a steady state run at 4.0-5.0 mph range. It will take time but doable.

Today was cardio and some weightlifting.

Cardio 30 minutes
1.5 inc. x 2.5 to 4.0 range.

Incline Bench Press
315 5 x 5

& Accessories.

 

[HokiePride]

12/25

MERRY CHRISTMAS

 

[HokiePride]

12/26
Let’s get it. Back on that grind.
Tonights’ plan is to lt. squat and bench volume. Nothing out of the ordinary. See where the strength stands after a small layoff.

I hit 365 for 4 x 7, 1 x 5, 2 x 10 with Db Bench presses 100 x 10, 125 x 8, 150 x 5

See if I can achieve these numbers and start another month of squat everyday in January.

 

[HokiePride]

12/29
Been awhile since I had a day back doing squats. I may have to bring back another squat month beginning January to solidify the gains. Sounds like a plan especially with the amount of days I’ve been forced off due to work obligations. It’s been 10 days since last squat session. After last bench day I over did it with dumbbells and hit 150lbs for Reps. Been having aching shoulders since. Let’s just hope with the added time off before the new year I can handle the weights the same all around. Deadlifts have been non existent since October. Time to get busy. Will Test in January 2019.

Targets are:
Bench Max: 455
Reps: 365 x 5 Sets x 7 Reps

Squat Max 475
Reps: 405 x 7

Deadlift Max 475
Reps: 455 x 3

 

[HokiePride]

1/1 January

Happy New Years

 

[HokiePride]

1/6 Sunday-1/12/ 2019 {Week 2}
Sunday
This begins week two of the year. Hit squats twice last week. Hit my volume numbers for Bench. Will continue this same volume and weights to maintain progression. Added cardio and reduced calories. Going to OMAD {One Meal A Day}. If I get hungry I drink water or have a protein snack but pretty much mainly one meal a deal. I’m seriously tired of the weight. Weights will stay mid range to max weekly. Cardio will be 4 times a week to supplement training. As spring approaches getting ready to put in some serious HIIT work. Taking breaks frequently for recovery.

 

[HokiePride]

1/7 Monday
AM Cardio-2.8mph/40min/1.0inc 2miles

My beginning to ramp up cardio for the year. Not fast I know. When you think about my size, current conditioning and height, it’s a start. Following a program on T-nation Walk to get ripped. Over time I will take this outside and add tons of agility. Right now it’s a crawl. Each week will follow a progressive increase in time, speed and distance. These lbs will come off.

PM training:

Bench Press
365 4x5, 1 x 3
405 x 1

Incline DB Press
75, 95, 110 x 12 Each

Lateral Raises
40, 45 x 3 x 8 Each

OHP
135 x 4 x 8

 

[HokiePride]

1/8
Rest Day

 

[HokiePride]

1/9 Wednesday

4AM: Cardio 50min Cardio
{15min Ramp up to 2.8mph,
30min @ 2.8 mph, 1%inc.
5min Cooldown}

PM Planned for squatting. But for now time to get to work to meet the contractor onsite at 0630.

 

[HokiePride]

1/11 Friday

Squats
335 x 3 x 8 RPE 9-10
{Forgot to hit 405 x 3}

Deficit Dead 1.5 ft off ground

225 x 8
315 x 5
335 x 8
405 x 8 {PR}

OH Press
135 x 4 x 10

 

[HokiePride]

1/12 & 1/13

Off due to work obligations and fatigue.

 

[HokiePride]

Week 3 of 2019

Fresh week, fresh start. Let’s work.

AM Cardio
{15 min ramp up to, 2.9mph, 1.0% inc. 30 min}

Plan for the week is to hit this speed 3 more times and then progressing to 3.0. Again my cardio sucks, my size is a hinderance but slowly peeling it off. It will take all year to get to running due to me taking my time and making the progress slow. Come fair weather sprints will be added outside as well as tons of swimming. Long term this will work. Never give up. PM work to be determined.

 

[HokiePride]

1/16 Fasted

AM cardio 35min. 3.0, 10 min ramp up.

Post Cardio

Incline Bench
135 x 5, 225 x 5, 315 x 3 x 5,
315 x 10 {PR}

PM
Lateral Raises
25 x 15,
35 x 3 x 15

Smith Upright Rows No weight
3 x 10

Hammer Strength Curl
4 x 10

Hammer Strength Tricep
4 x 10

 

[BEAST73]

Steady Pace will always Win the Race! Nice Job Bro on the Cardio and weight training!

 

[HokiePride]

Steady Pace will always Win the Race! Nice Job Bro on the Cardio and weight training!

Thanks so much. Sometimes I feel like I’m doing it all alone. I just keep trying to remain motivated thinking someone else is going through same struggle to get stronger, faster or better. I there are tons but no one I see at the places I train who want to lift together and motivate each other. Truly appreciate the response.

 

[HokiePride]

1/ 18/19
Today’s work began with this but I’m still here training just taking more time to analyze my form and weights. Squats aren’t deep
enough but you know what. It’s my set and I’ll keep going until they get better. Being tall and having a fused tailbone makes it challenging. Anyways, my squats suck but I’ll keep doing it the way I’ve been until they get deeper. Oh well, back to training. Update this later.

Squats
235 x 8
285 x 5
335 x 3
355 x 8
425 x 2

Rack Pulls
285 x 5
325 x 5
365 x 3
405 x 8

 

[HokiePride]

1/23
Almost a week since last workout. Work and life took over momentarily. Be back at it soon. Son has a Christmas recital tonight so hopefully I can make it. That will at least put my mind at ease about the last few weeks spent at work more hours than normal.

 

[HokiePride]

1/25 Friday

Bench Only Due to Work

- 405 x 2, 415, 425, 435, 455, Neg. 455

 

[HokiePride]

1/26 Saturday

Squats & Deads

Squats
4 @ 335 x 5
1 @ 375 x 1

Deads
3 @ 365 x 1

Update:
Fell short on working out as another N2 plant of mine was pressuring up bad and I had to bail. Deadlifts will be done tomorrow morning before work along with some chest. Getting tired of these plants being on the brink of shutdown or actually shutting down daily. At least weather this winter had been forgiving. About to pack up from work and head home to record the NFL two hand touch ALL STAR GAME. Then take take the boys to ADRENALINE where they can jump their hearts out until bedtime.

 

[HokiePride]

1/27 Rest

 

[HokiePride]

1/28

Incline Bench
135 x 30
225 x 20
275 x 15
315 x {8-10}

Face Pulls/SS Cable Lat PULLDOWN
4 x 15 @ 30lbs

Hammer Flye Machine
4 x 15 @ 175

Pm
Delts

Lateral Raises
4 x 15 @ 30lbs

Rear Lateral Raises
4 x 15 @ 35

Rack Pulls
2 x 10 @ 355
1 x 10 @ 405

Db Curls
4 x 10 @ 35

 

[HokiePride]

1/29

Exhausted. Rest Day. Back to it tomorrow.

 

[HokiePride]

1/30
Cardio only
3.1 mph 30 minutes fasted.

Headed to work and relaxed rest of day. Tomorrow plan to hit this again and for a total of 4 Sessions for the week to build on endurance. If nutrition and workouts planned correctly then these cardio sessions will suffice until I raise the speed and length. Brick city, building brick by brick. The end results are going to many on notice and shock. Let’s get it.

 

[HokiePride]

2/3 Super Bowl Sunday

1. Squats
4 @ 335 x 5
1 @ 375 x 1

2. Decline Bench
4 @ 315 x 8

3. Chest Supported DB Rows
3 @ 75lbs x 20

4. Incline DB Press
4 @ 65, 75, 85, 95 x 10

5. SS
a. Cable OH Triceps Ext.: 4 x 25
b. Ez Bar Curls: 5 x 15

Great way to kick off the week after an unintended week off. Strength seems stable and none loss as of yet. Warmer out so let’s hope I can keep my plants at running and tons of gym time.

Cardio still supposed to be 4x weekly.
{3.1 mph @ 1.0 inc. 33’min}. Nutrition and supplements need to be on point. Fell off a bit last week due to exhaustion. Need to spend more time preparing for the gym and time lost.

Let’s get it!

 

[HokiePride]

2/4 Monday

Started the day off well. Got some cardio in. Focused on dropping lbs but maintaining strength. I accidentally shut a plant down so duty called. What’s nightmare. Almost fully online and ready to go get some meals in. Only had some H20 and EAAs afterwards. Need to get more nutrition in my system.

 

[HokiePride]

2/6
Work took over the beginning of the week once again. Beginning to get irritated with the amount of time lost.

 

[HokiePride]

02/07

Bench Press Focused

Bench Press
2 Sets w/ Bar x 30
135 x 20
225 x 15
315 x 10
405 x 2
425 x 1
405 x 5 w/ SS
415 x 5 w/ SS
425 x 5 w/ SS
435 x 5 w/ SS

THEN ACCESSORIES

 

[HokiePride]

02/10/19

Today’s Workout

Squats {Beltless/No wraps}
3 @ 355 x 5
1 @ 405 x 1

Tempo and bar placement much better. Focused on depth and tension. Just the beginning of getting my numbers back to at least 500. Adding lots of volume whether on squat or accessories. It’s a process.

Deads {Tempo 10:2:1}
365, 365, 395 x 1

Leg Press {Tempo 10:1:1}
410 x 10

 

[HokiePride]

02/11/19

Incline Bench
135 x 10
225 x 10
315 x 10
405 x F {3/4, no lockout}
315 x 8
275 x 8
225 x 10
135 x 20
135 x 20

On to accessories!

 

[HokiePride]

02/13

HAPPY 19th Wedding Anniversary

 

[HokiePride]

02/14

HAPPY VALENTINES DAY, CHEST

BENCH PRESS
135 x 10
225 x 10
315 x 10
365 x 8
335 x 10
315 x 11
275 x 12
225 x 15, 20
135 x 30

On to accessories!

Hammer Flyers. 4 x 15
Hammer Incline 4 x 10-15

PM
Dips 8 x 8-10

 

[HokiePride]

02/17 Sunday

Squats
2 @ 385 x 5
1 @ 435 x 1

Leg Extensions
4 @ 100lbs x 15
1 @ 130lbs x 15 {Next Week Move to this weight for all sets}

Hip Adduction
5 @ 250lbs x 15

Hip Abduction
5 @ 220lbs x 15

Note
Squats are one of my weakest lifts but live to do now. Getting used to them again is hard to do. The three and half year layoff presented itself harshly. I’m back at them. If not twice, at least once adding progression. In November 2018 I hit 405 for 7. Today 385 felt tough but doable at a better RPE of 9. Hopefully this gets better over the year. Slow, controlled and under pressure.

 

[HokiePride]

02/18

Bicep/Triceps/Delts

Upright Rows
5 @ 135 x 5

Hammer Strength
8 @ 95lbs x 8