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

[HokiePride]

5.7.22
385 weighed in today at 364 cardio.

Incline Bench
Warm Up
135x10, 185x8,
Work Sets
235x5, 240x5, 245 | 3x5

Hammer Strength Lat Pulldown
4x15
Single Arm Cable Pulldown
4x15
Assisted Pull Up
Bdwt {-115#} | 5x5

V-Squat
1Pl per side
*This is huge. I couldn’t fit under it before when I was at a different composition at same weight. I’m too excited. This is a game changer because it will become a daily occurrence whether it’s leg day or not.

*Workout partner no show. So I’m on my own.
Trying to put together a decent workout to be satisfied with.

 

[HokiePride]

5.9.22

Bench Press {#5}
Warm Up
135#x10, 185#x10, 225#x10
1@295x6, 2@310x5, 2@330x4.
Cooldown
225# | 2x20

Hammer Strength Pec Fly/Rear Delt
4x15 / 4x15, 130/85

 

[HokiePride]

5.18.22

Legs
Squats
225# | 5x10
*Slow Grind to 315 for sale rep scheme. This will be done minimum once per week with a 10lb increase.

Leg Extensions | 4x15
Hip Abduction | 4x15
Hip Adductor | 4x5
STD Reverse Leg Curl | 4x15

Incline Bench {PR}
255# | 5x5

Db curl
30# | 5x10

 

[HokiePride]

5.19.22 Thursday

Bench Press {Based off 360# Max}
2@330x3, 2@355x1, 1@390Neg.

Assisted Pull-up
Bdwt {-100} | 5x4

 

[HokiePride]

5/24/22

Bench Press
2@310x5, 2@335x3, 1@340x4

Incline Bench
265# | 5x5

Assisted Pull-ups
Bdwt {-80} | 5x4

Machine Flye
145# | 4x15

 

[HokiePride]

5/25/22

Leg Day

Squats
275# | 5x10
*This was an attempt and happening right now. I’m actually on set #2. The first set was trial & error. Didn’t feel too bad. This will occur twice weekly, hopefully. I need to get my home gym setup fixed since getting the basement waterproofing done. I had to get it out of the way so the contractor could lay drainage in the basement so the rain water had somewhere to go instead of all over the floor.

I’m stocked this is huge considering I hate squats. The rebuild process since last year continues. I’ll stay with this scheme until I hit 405. Who knows from there.

Set #2 complete. WHEW! This is not easy. Especially after having to deal with long Covid affects. Resting.

Set#3 was taxing. Getting more difficult. Breathing heavier. Paused at rep 6 & 8. Winded at end. Resting.

Set#4 in a rhythm. Taxes but no pauses. Home stretch to target. On final set. Can complete leg day with some accessories. Meanwhile a meathead decided to work beside me and doesn’t realize I’m not here for show, but for building. Keep on keeping on with those big weights. I’ll make my climb slow back to the top. Another reason I’m never injured. Resting……

Set#5 Complete and exhausted! Let’s go.

 

[HokiePride]

5.28.22

Bench Press
Warm Up
135x10, 225x8, 315x3
Work Sets
2@335x3, 2@365x2, 1@375x1.
Post
225# | 2x20

For first time ever I actually hit 365# for a double. Something I never trained to do before. Normally hit 1-3 reps and moved onto 405#. Since the comeback journey I’ve followed my programming and hit every target either deception of a few weeks ago where I missed 365 for a single. I had to redo that entire 7 weeks to solidify my new max.

 

[HokiePride]

5.30.22

Bench Press
2@315x5, 2@340x3, 1@345xF

*At 345 completed three reps instead of four. Still on track to hit 385# at end of cycle. Benched a day early than normal. Also cardio and work taxed me over weekend. It’s a few variables that affected my training today.

Incline Bench
275# | 3x3

*Using a bit more arc than normal but managed the target weight/reps/sets. Staying with this until 10s becomes the norm.

 

[HokiePride]

6.3.22

Bench Press
1x320x5, 2@350x3, 2@375x2
225# | 2x20

OHP
135# | 5x3

 

[HokiePride]

June 5, 2022

Squats
295# | 5x10

Cardio
45min.

 

[HokiePride]

6.5.22

Cardio AM | 45min

PM
Bench Press
1x320x5, 2@350x3, 2@375x2

Dips
BDWT | 4x4

Post Cardio
30min

 

[HokiePride]

6.9.22 Thursday

Squats & Cardio

295# | 5x10

30min Cardio

 

[HokiePride]

6.11.22

Bench Press
1@340x3, 1@365x2, 1@385x1

Hammer Flye
115# | 4x20

*Spotter took weight on final 1/4 of lift. I’m not truly counting it. Tried a second single and failed at half. Disappointed I had to use a spotter I never had before. Having to contemplate doing this again just for my sanity. Revisit this lift Tuesday.

 

[HokiePride]

6.12.22

Leg Day
Squats
315# | 5x10 {PR}

*This was scary and uplifting. After yesterdays’ debacle I needed a win. This was it. I’ve been working excessively long hours and trying to remain steady in the gym. A lot has happened in last few weeks. Beginning tomorrow is a 11-14 day outage at one of my nitrogen plants in Carlisle. I’m sure we are going to work extremely long hours as the days heat up. It will be important to hydrate and stay on top of my nutrition. I haven’t lifted this much weight since last after being being hospitalized from Covid in 2021 and dying. This is a huge milestone. In a few weeks I’ll turn 49. I’m just getting started.

Hip Adduction
250# | 4x15

Hip Abduction
250# | 4x15

 

[Segansational]

Congrats man!

 

[HokiePride]

6.22.22

Happy Birthday! 49yrs old.

Hitting gym early to do an all out full body! Then I have to go to work and restart my Nitrogen plant in Lancaster {Pa}. I won’t see my family today before their in bed again so it’s a lonely one just like last year when I was in ICU. Except they got to visit me for the first and only time since it was my 48 birthday. The nurses took me outside to spend some time with my kids because I was only allowed two guests. They counted as three, wife and two boys.

Here we go!

Squats
315# | 5x10

Set 1 : Nice steady dip & rise! May not be exact depth for competition but it’s my depth and I’m counting it. I’ll make it count at comp.
Rest….
Set 2: Crushing and went a little slower.
Rest….
Set 3: Better and getting locked in, yet tiring.
Rest
Set 4: Taxing but pushing through.
Resting….
Set 5: Fatality
Rest….Got then done.

Bench
315# | 5x5 {PR}

Decided to not max the weight but drop back and hit volume for awhile just like squats. This was very challenging but once again smashed the reps. It was at my peaked 5x5. Anymore weight I would’ve failed.

 

[Segansational]

Happy birthday dude! Sorry to hear it'll be another busy day, but another year older, another year wiser (hopefully!).

 

[HokiePride]

Happy birthday dude! Sorry to hear it'll be another busy day, but another year older, another year wiser (hopefully!).

Thank you so much. Truly appreciate it.

 

[HokiePride]

6.26.22 Sunday

Repeat of Birthday workout!

Squats
315# | 5x10

Bench
315# | 5x5
*Got easier and no spotter necessary. Strength increasing again slowly but surely.

Leg Extensions | 4x25
Seated Leg Curls | 4x25

 

[HokiePride]

6.30.22 THURSDAY

Repeat again

Squats
315# | 5x10

Bench
315# | 5x5

Additional accessories.

Cardio:
Pool {7Hours | 1430-2130}
Wife delivered food to pool so we didn't have to spend it on fried food provided by the concessions.

 

[HokiePride]

7.1.22 Friday

Long work day so putting in work in between!
Kicking off today.

Incline Bench
225# | 5x8

Face Pulls
65# | 4x15

Seated BB Military Press
115# | 5x8

*Break off and go to work and I'll return to complete arms.

 

[HokiePride]

7.3.22

“Skys Out, Thighs Out.”
Squats
Warm Up
155# | 10
255# | 8
Work Sets
335# | 5x5 {PR}

Set 1: All good
Resting……
Set 2: Slower, deeper & controlled. Done.
Resting……
Set 3: This weight feels more natural to me than previous weight for higher reps!
Resting……
Set 4: Just as easy as first three.
Resting……
Set 5: Last one!

*Decided I was ready to move up 20lbs since I’ve been doing 315 for 5x10 for awhile. Think it’s time to move into new territory and see how it felt.

“Torso Thickening Protocol”
Bench
Warm Up
135# | 10
225# | 8
315# | 7
335# | 5x3 {PR}
*I’m Looking to squeeze out 6 total sets.

1-Arm Db Row
85# | 5x5

“Big Arm Pump”
HM Machine curls | 5x10
Tricep Cable Pressdown | 5x15x15
Rear Machine Fly | 5x10

 

[HokiePride]

7.4.22

Happy July 4th.

Rest Day…Pool

 

[HokiePride]

6.5.22 Tuesday

Back/Chest

Back
Tons of H.STR & Cable movements

Chest
Incline Bench
135# | 2x20
185# | 2x15
225# | 3x12

 

[HokiePride]

7.6.22 Wednesday

Off.
*The boys earned their yellow belt in BJJ today. I couldn’t be more proud. They’ve switched from the traditional style of martial arts since leaving Dover Dragons since the pandemic lockdown and now train at Hanover Boxing. Their having more fun and enjoy it much more than before.

 

[HokiePride]

7.7.22 Thursday

Bench/Squat Routine

335# | 5x3/ 335# 5x5

Exhausted after completing this in the morning fasted.

 

[HokiePride]

7.10.22 Sunday

Bench/Squat Routine

335# | 5x3/ 335# 5x5

Getting easier and stronger! Completed session along with a bunch of accessories.

 

[HokiePride]

7.14.22 Thursday

Bench/Squat Routine

335# | 6x3/ 335# 5x5

Today completed this with a 6th set on bench with no spotter for all sets. Stocked and this is coming off a three day work stretch of 4hr drives daily {2 to work site and back home}. I took Monday through Wednesday off. We did manage to go to the pool Mon and Wed.
We are going tonight for the night swim. This will be my post cardio from 6-9pm.

 

[HokiePride]

7.15.22 SATURDAY

INCLINE BENCH
135# | 1x10
225# | 1x10
315# | 3x1 {PR}

HM STR. Chest Fly
4x15

 

[HokiePride]

7.17.22 SUNDAY

SQUATS
165# | 1x10
245# |1x10
335# | 5x5

BENCH PRESS
135# | 1x10
225# | 1x10
275# | 1x8
335# | 4x3, 1x2
*Failed on final attempt of 3 reps but remain strong and positive on where I am today in strength.

*Sauna-22.30 min

 

[Segansational]

7.15.22 SATURDAY

INCLINE BENCH
135# | 1x10
225# | 1x10
315# | 3x1 {PR}

HM STR. Chest Fly
4x15

Nice job on the PR!

 

[HokiePride]

7.22.22 Friday

Bench Press
335# | 4x4 {PR}

Squat
355# | 5x5 {PR}

Last few days been hitting the pool with the kids. Still getting the exercise in and keeping on with nutrition.

Today will hit pool once again with this high temperature outside!

 

[HokiePride]

7.23.22 Saturday

Upper Back w/ Chest & Delts

OH Press
95# | 4x10 {PR}

Dips
Bdwt | 4x7 {PR}

 

[HokiePride]

7.24.22 Sunday

Bench & Squat
335 | 4x4, 355 | 5x5

 

[HokiePride]

7.28.22 Thursday

Bench & Squat
335 | 3x4, 1x4, 355 | 5x5

*Failed at final attempt for four with bench. Still working to complete again as I did week before. It’s a process. Plan to raise squat to 375# and attempt 5x5, biweekly.

 

[HokiePride]

8.3.22 Wednesday

Planned:
Bench & Squat
335 | 4x4, 375 | 5x5

*Moved squats up an additional 20lbs. It’s go time.

Dips
Bdwt | 4x8

Took some time off for life and R&R. Ego took a hit based on some life situations but I’m back in business. Ready to continue on this journey.

 

[HokiePride]

8.4.22 Thursday

Incline Bench
135x10
185x8
225x5
275x3
315x1
275x3
225x5
185x8
135x10

HM STR. Press
1Plx10
2Plx10
3Plx10

 

[HokiePride]

08.07.22 Sunday

Squat
375# | 5x5

Bench Press
335# | 4x4

Continue running this until all reps achieved consistently for a month. Then I’ll weight, reps
OR sets to change the effectiveness. Check marks indicate success of planned work.

 

[HokiePride]

8.9.22

Incline Bench
135, 185, 225, 275, 315x1

Military Press
135lbs | 4x10
Dips
BDWT | 4x8

Assisted Pull-Up
85lbs | 3x4

 

[HokiePride]

8.11.22

6:30-0800

Squat
375# | 5x5

Bench Press
335# | 4x4

 

[HokiePride]

8.19.22 Friday

Squat
375# | 5x5

Bench Press
335# | 4x4

 

[HokiePride]

8.24.22

Still rocking same two lift workout throughout these past two weeks due to high level of work hours and driving. I’ve logged at least 50hrs in driving alone and 100+ in last week and a half. It’s a bit excessive and it’s not going to stop since we started another phase of a five phase outage.

Squat
375# | 5x5

Bench Press
335# | 4x4

Db Shrugs
65#-105# | 5x20

I will find a way to continue to build and get through this time period.

 

[HokiePride]

8.26.22 Friday

Incline Bench

Dips

Assisted Pull-ups

OH Press

Reverse Bench

Close Grip Bench

 

[Segansational]

8.24.22

Still rocking same two lift workout throughout these past two weeks due to high level of work hours and driving. I’ve logged at least 50hrs in driving alone and 100+ in last week and a half. It’s a bit excessive and it’s not going to stop since we started another phase of a five phase outage.

Squat
375# | 5x5

Bench Press
335# | 4x4

Db Shrugs
65#-105# | 5x20

I will find a way to continue to build and get through this time period.

Sounds rough! But glad to see you still getting some quality work in. Feel like I'm kind of coasting/a bit aimless with my WOs lately... need a new goal to chase.

 

[HokiePride]

8.28.22 SUNDAY

TEST DAY

I hit a PR which I felt I was ready for so now it’s time to add more to my 5x5 set. Slowly build to
It with the added weight. So now I’ll go from 375 to 425.

Squats
Warm Up
155x10, 245x10, 375x10

425x5 |

Bench
335# | 4x4

Incline Db Bench
75# | 3x10

Cable Fly {2 Variations}
10x15

 

[HokiePride]

9.8.22 Thursday

Continuing on this two compound workout. First day back since end of August die to
Work obligations and picking up where I left off. Let’s see if I have it in the tank.

Squats
Warm Up
155x10, 245x10, 375x10

425x5
465x3 {Accidentally loaded a 45 instead of 25s}

Bench
335# | 4x4

 

[HokiePride]

9/11 Sunday

Bench
290# | 5x10

Plus accessories. This was a PR on these reps since I stalled months back on 280. First time testing this since.

 

[Segansational]

Nice continual progression!

 

[HokiePride]

9/18/22

Bench
295# | 4x10, 1x8

This is where I’ll stay for about two months. I’ll work the accessories and hit this several times until all sets are for 10 reps.

Still only getting to the gym a couple times per week but I’ll be on vacation next week so it’ll be a great time to ramp up.

 

[HokiePride]

9/21/22

Beginning a new journey on home workouts to compliment gym work. I’ve been too lazy to do work at home. I’m finally getting my vibe to do more push-ups, db exercises and ab work. Slowly adding it back in.

Delts 30# w/ Fat Grips {Orange}
Front Raises 3x10
Side Raises 2x10

Push-up
1x10
2x20

Bicep Curls w/ Rhino Lever Bar
Hammer Curls w/ Rhino Lever Bar