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

[HokiePride]

May 5, 2019 Cinco De Mayo

MILESTONE REACHED

Bench Press
135 x 10
225 x 8
315 x 10
405 x 3
500 x 1
455 x 1
455 x 3, 3 {Slingshot}
405 x 3
365 x 5
315 x 13
225 x 20, 20

 

[HokiePride]

May 6, 2019

AM {0645}

PullUps w/ Band
BDWT | 10 x 10

Work

PM

 

[HokiePride]

May 7, 2019

Legs Lt. Day
135, 225, 315, 375 x 8

No time for any other movements since gym changed hours.

 

[HokiePride]

May 8, 2019
No gym.

Donuts and Daddy Day with Preschooler!

Curriculum night with 1st Grader.

 

[HokiePride]

May 9, 2019
AM
Leg Assault
Armageddon

PM: Incline Bench

135 x 10
225 x 10
315 x 8
405 x 1
315 x 8
275 x 8
225 x 8

 

[HokiePride]

May 10, 2019

Bench Press Volume
315lbs | 5 x 10

Machine Flye
80lbs | 5 x 20

Cable Flye
50lbs | 5 x 20

Machine Curls
80lbs | 5 x 20

 

[HokiePride]

May 12, 2019
Sunday

Flat Bench
135 x 10
225 x 10
315 x 10
405 x 3
500 x 1 {Lockout Fail but racked}
475 x 1
455 x 1
405 x 10 {Slingshot}
315 x 8
225 x 20

 

[HokiePride]

Monday May 13, 2019

Rainy Day, rested.

 

[HokiePride]

Tuesday May 14, 2019

Deadlifts
135 x 10
225 x 5
315 x 3
405 x 1
505 x 1 {Fail}
505 x 1
505 x 1

 

[HokiePride]

Friday May 17, 2019

Bench
135 x 10
225 x 10
315 x 10
405 x 3
500 x Fail
475 x Fail
455 x Fail
405 x 3
315 x 15

Cable Flye
120lbs | 4 x 10

Lateral Raises
40lbs | 3 x 10

Done and pissed

 

[HokiePride]

Saturday May 18, 2019

Bench Press Revisited

Flat Bench
135 x 5
225 x 3
315 x 1
405 x 1
500 x 1
475 x 1 {Slingshot}
455 x 1 {Slingshot}
405 x 8 {Slingshot}
365 x 4
315 x 10
225 x 20
225 x 20

Accessories More Chest Movements

 

[HokiePride]

Sunday May 19, 2019

Warm Up
Bar x 20 SS/ Close Grip Pulldown x 20

Bench Press
225lbs | 3 x 20, w/ Pulldown x 20
275lbs | 3 x 10, w/ Pulldown x 20
345lbs | 3 x 5, w/ Pulldown x 20

Reverse Grip Pulldown SS/ Front Bar raises
3 x 20, 3 x 10, 3 x 5

 

[HokiePride]

Wednesday May 22, 2019


Deadlifts
135 x 5
225 x 3
315 x 1
405 x 1
515 x 1

 

[HokiePride]

Friday May 24, 2019
Incline Chest Day

Incline Bench @ 65%
315lbs | 4 x 8

Hammer Flye Machine
130lbs | 5 x 30

Flat Db Press
90lbs | 4 x 10

Bicep Curl
60lbs | 4 x 10

Side Bicep Curl
30lbs | 2 x 12
40lbs | 2 x 10

Db Tricep Overhead Press
40lbs | 5 x 20

High/Mid Cable Crossovers
30lbs | 6 x 20

 

[HokiePride]

Sunday May 26

Bench Press
135 x 20
225 x 10
315 x 1
405 x 1
500 x 1 {Failed}
405 x 2, 2, 2
315 x 8, 8

 

[HokiePride]

May 28, 2019

Deadlifts
155 x 10
265 x 2
375 x 2
430 x 1
480 x 1
530 x 1 {?}

 

[HokiePride]

May 30, 2019

Incline Bench
135 x 20
225 x 15
315 x 7
405 x 1, 1
225 x 20, 20

 

[HokiePride]

June 2, 2019 Sunday
Bench Press
135 x 20
225 x 15
315 x 10
405 x 5
405 x 8,8 {SlingShot Both}
225 x 20, 20

Accessories followed. Prepping for
RPS POWER MEET JULY 27, 2019

 

[HokiePride]

June 3, 2019
Chiropractor adjustment 11:00AM

Legs
135lbs | 10 x 10
Leg Extensions
140lbs | 10 x 10
Lying Hamstring Raise
115lbs | 5 x 10
Machine Bicep Curl
65lbs | 5 x 20

Focused on dropping weight, hitting depth and therapy for
Lower back.

 

[HokiePride]

June 4, 2019

Work: HCA Day

Gym: Back
Ground Base Twist combo
450lbs | 5 x 10

 

[HokiePride]

June 5, 2019
Cardio 45 minutes

 

[HokiePride]

June 6, 2019

Am Cardio
1.15Hr

PM
Bench Meet Prep.

Slingshot Progression
Raw 410 x 4
SS 415 x 5, 425x 5, 435 x 5
445 x 4
Raw 405 x 1, 225 x 20, 20

Dips
BDWT {374lbs}| 5 x 10

 

[HokiePride]

June 10, 2019

Happy Birthday Mom

Bench Press
BAR | 3 x 40
135lbs | 4 x 30
225lbs | 3 x 25
265lbs | 5 x 20

 

[HokiePride]

6/11/19
Legs
Hip Adduction
5 x 20

Hip Abduction
5 x 20

Kneeling Hamstring Curl
35lbs | 4 x 20
45lbs | 1 x 20

Squats
135 x 8
225 x 8
315 x 8, 8, 8, 8

Leg Extensions
5 x 20

 

[HokiePride]

6/12/19 Wednesday

Back Attack

T Bar Row
35lbs | 7 plates | 3 x 3

Lat Pulldown Wide Grip
5 x 20

Straight bar pulldown
5 x 20

Uni Lateral Cable Pull
5 x 20

Ground Base Lat Pull
3 Plates per side | 5 x 20

 

[HokiePride]

6/14/19

Flat Bench Press
135lbs | 1 x 10
225lbs | 1 x 10
315lbs | 1 x 5
405lbs | 3 x 3

Accessories to be completed tomorrow. Spent time talking with a friend dealing with breakup.

 

[HokiePride]

6/15/19
Chest/Arms/Delts

Incline Hammer Press
2Pl per side | 5 x 20

Cable Flye
120lbs | 5 x 20

Lying Double Arm Press
100lbs | 5 x 20

Unsupported Overhead Tricep Press
100lbs | 5 x 10

Bb Overhead Press
135lbs | 8 x 8

Wide PENDLEY BB Row
135lbs | 8 x 8

Machine Curls
80lbs | 10 x 10

Tri-Set Cable Pulls {Cataclysmic}
65lbs | 3 x 3 | 20 Reps Each

 

[HokiePride]

6/15/19

Happy Fathers Day

Incline Bench
135 x 10
225 x 10
315 x 8
405 x 1
425 x 1

Bench Press
BAR | 3 x 40
135lbs | 4 x 30
195lbs| 3 x 25
225lbs | 5 x 20

Tricep Pushdowns
80lbs | 5 x 20

Incline Db Curl
30lbs | 5 x 10

Legs
Hip Adduction
190, 205, 220, 235, 250 x 20

Hip Abduction
190, 205, 220, 235, 250 x 20

Kneeling Hamstring Curl
45lbs | 5 x 20

 

[HokiePride]

6/20/19 Thursday

Flat Bench Press
BAR | 3 x 40
135lbs | 4 x 30
195lbs| 3 x 25
225lbs | 5 x 20

Incline Bench Press
135 x 10
225 x 8
275 x 7 x 3
315 x 2 x 2

 

[HokiePride]

June 22 Birthday Workout

Deadlifts
135lbs | 4 x 8
225lbs | 1 x 5
330lbs | 7 x 3
440lbs | 1 x 1
Lost weight on max so must do more frequently.

Pull Ups
Bdwt | 7 x 3

 

[jswain34]

Throwing some big weights around in here fella. How far out is the competition you're prepping for?

 

[HokiePride]

6/23 Sunday

Bench Press
Bar | 3 x 30
135lbs | 3 x 30
225lbs | 3 x 25
275lbs | 3 x 20
405lbs | 2 x 1
415lbs | 1 x 1
315lbs | 1 x 8
225lbs | 1 x 15
135lbs | 1 x 25

Accessories

 

[HokiePride]

Throwing some big weights around in here fella. How far out is the competition you're prepping for?

July 27, 2019 is the competition. Bench Only. Working to bring Deads and squats back up. It’s been a struggle but one day at a time. Thanks for stopping in.

 

[HokiePride]

6/25/19
Lt. Back Day/ Biceps

Bicep Machine Curl
80lbs | 5 x 20

Close Grip Pulldowns
5 x 20

Sitting Cable Pulls
5 x 20

Wide Cable Pulldowns
5 x 20

DB Overhand BB Rows
135lbs | 2 x 8
225lbs | 2 x 5
315lbs | 2 x 3

Cardio
Db Shrugs
100lbs | 5 x 20

Db Rear Laterals
35lbs | 5 x 20

 

[HokiePride]

6/27 Thursday

Bench Press
135 x 10
225 x 10
315 x 10
405 x 2
425 x 1
455 x 1
405 x 2
315 x 15
225 x 20, 20

Cardio
Pool 2.5 Hours

The ramp
Up begins! 4 weeks out from competition! Plan is to complete volume on Sunday with Slingshot Sets and Max weight Thursday’s until comp.

Note: 455lbs can be much cleaner. Work on full lockout and Tricep strength. Careful on the stretching and build. You got this.

 

[HokiePride]

6/28
Hamstring Day tons of leg work. Pool served as cardio. 2.5hrs.
No squats or deads invomved. Some light upper back work also.

 

[HokiePride]

6/29 Big Upper Body Day.
Deads and Accessories today!
The order will be different as described but ramping up for the meet and beyond to maintain post meet lifts. Beginning to add PullUps to every training session along with a Bicep exercise whether beginning or end.

Seated Cable Row
140lbs | 8 x 8

Seated Cable Pulldown
Work Sets
240lbs| 7 x 3

Standing Straight Arm Pulldown
55lbs | 8 x 8

Ground Base Hammer Strength
2Pl-5PL per side | 5 x 20-10

Deadlifts {Week 1 @ 70%}
325lbs | 5 x 5

Kneeling Hamstring Curl Machine
50lbs | 5 x 20

 

[HokiePride]

4th of July Thursday

Bench Volume Day
3 x 30 @ 135
3 x 25 @ 225
3 x 15 @ 315
1 x 1 @ 405
1 x 2 @ 425 {Slingshot}
1 x 3 @ 405 {Slingshot}
405/315/225 AMRAP

 

[HokiePride]

7/6/19
Deads Beltless
395lbs | 3 x 3 @ 90%

Seated Cable Row
180lbs | 20 x 5

Db Shrugs
100lbs | 3 x 20

Seated Close Grip Pulldown
120lbs | 8 x 8

Bicep Db Curls
40lbs | 8 x 8

Slowly rebuilding deadlifts and squats! This is the restart but this time tracked and followed without setbacks.

 

[HokiePride]

7/10/19

Got news training partner has suffered an injury to his wrist. Hoping he has a speedy and great recovery. Just a few weeks shy of competing at RPS powerlifting. Need to pay fee and get ready. It’s going to be first come in two years.

Deads
315lbs | 3 x 5

Db Bicep Curls
40lbs | 4 x 8

 

[HokiePride]

7/22 Monday

Pre Competition Training
Bench Press
135 x 25
225 x 20
315 x 4 x 15
225 x 2 x 25

Hammer Press Pectoral Fly
145lbs | 4 X 15

Final 2 reps on 315 were difficult had to stop for 30 seconds to complete.

Zottman Curls
30lbs | 2 x 8

Db Curl
30lbs | 4 x 15

Machine Curl
95lbs | 4 x 20

 

[HokiePride]

7/31/19

Competition didn’t go as planned but still pulled off a 415lbs, but missed 440.

Headed in to work once again and things just aren’t getting easier with the bs I’m dealing with. Oh well what can you say.

Incline Bench
Bar x 30
135 x 10
225 x 10
315 x 8
405 x 1
315 x 8
225 x 20

Had to stop and get to work ASAP.

 

[HokiePride]

Aug. 5, Monday

Bench Press
135 x 30
225 x 25
315 x 13
405 x 1
365 x 5

Pull Ups
Bdwt | 5 x 10

Machine Cable Flye
175 lbs | 4 x 10

Db Incline Press
65lbs | 4 x 10

 

[HokiePride]

8/10
Hiatus over.

Fat Man PullUps
BDWT | 5 x 10

Squats
135lbs | 4 x 10

Leg Extensions
130lbs | 4 x 10

Sauna
20 min.

Cardio
Pool 3hrs

Notes |
Sometimes it’s just good to start over to what feels good and rebuild. No hurry in this game but longevity stands true to results.

 

[HokiePride]

8/11/19

Big Boy PullUps
BDWT | 5 x 5

Bench Press
135 x 20
225 x 15
315 x 10
365 x 8
315 x 8
275 x 10

Sauna
30 minutes

Pool
2Hrs

 

[HokiePride]

8/12/19 Monday 16 week Cut. BEGINS.

0600 Began day with
SAUNA 30 min.

0730 Headed to work {Carlisle Plant}

0830 Water/Breakfast

0930 Onsite at Plant

1000 Meet Supervisor

1330 Lunch

1400 Head to gym ROUND II

1600 Home_Dinner

1730 Pool

2130 Home

Today’s plans. Word of the Day.
**** What people think or believe &
Keep grinding.

 

[HokiePride]

8/13/19 Tuesday

0700 Bowl Fruit Loops

1000 Cryotherapy

1100 Weis Ice Tea & Cornbread

1200 Big&Tall XL

1300 Lunch

1400 Gym

Chest
Incline Bench
Bar x 4 x 20
315lbs | 5 x 5

Band PullUps ss/ Cable Flye
Bdwt | 5 x 10

DB Pullovers
65lbs | 4 x 10

Rope Tricep Pressdowns
100lbs | 4 x 20

Sauna
2 x 15 min rounds

 

[HokiePride]

8/14 Rest Day

Pool 2Hrs

 

[HokiePride]

8/15/19 Thursday

11:00 Gym

Fasted Cardio
30 min. @ 2.0

PullUps
Bdwt | 5 x 5

Wide Grip Cable Pulldown
120lbs | 4 x 10

Close Grip Cable Pulldowns
120lbs | 4 x 10

Seated Cable Pulls
85lbs | 4 x 10

Hammer PullDown
195lbs | 4 x 10

1245-Sauna
30 min.

3:00pm-Work
Carlisle add glycol to Column.

4:30 Home
First Meal

1730
Dover Dragons Dojo.

 

[HokiePride]

8/16

0930 Work-Lancaster Plant

1430-Gym

45 min Cardio

PullUps
Bdwt | 5 x 5

Incline Bench SS w/ Lat Pulldowns
135 x 15 | 120 x 10
225 x 12 | 140 x 12
275 x 10 | 160 x 10

Hammer Strength Lat Pulldowns
4 Pl | 4 x 10

Side Laterals
30, 35, 45lbs x 8