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

[HokiePride]

10/11 {Squatober} Day 11, Thursday

 

[HokiePride]

10/12 {Squatober} Day 12, Friday

Have to backfill the workouts but haven’t quite. Basically, this month challenges your mental fortitude, joints, recovery ability and the commitment to complete a full month of squatting. I went from hardly squatting to doing so daily. I’m seeing results immediately. Usually it’s hard to tell but this month of training in this manner is brutal and addicting at the same time. Tomorrow final day before Sunday rest. I will be two weeks on with two to go.

HAPPY BIRTHDAY US NAVY! 8 years served, 20 countries visited, 2 War Campaigns, Crossed Equator 2X, SHELLBACK, Sailed through SUEZ CANAL 4X, Decommissioned & Plano Owner of the USS PERERSON DD969 & USS THORN DD 989. 1997-2005.

Training AM

Squats
205 X 4, 5, 6
245 X 4, 5, 6

Snatch Grip Dead’s
245 x 5, 5, 5

1 Arm Db Rows
120lbs x 5, 5, 5, 5

1 Arm Db Pullovers
35lb 10, 10, 10, 10

Cardio SS
Hammer Curls
35lb x 20, 20, 20

Db Rear Laterals
35lbs x 10, 10, 10

Pm Training {Suppose to wait until tomorrow}
Bench Press
135 x 10
225 x 10
245, 290, 315 x 5
345 x 3 x 3
335 x 5
275 x 10

 

[HokiePride]

10/13 Saturday Day 13 of {Squatober}

1. Squat
225lbs x 7, 8, 9

2. RDL
135lbs x 5, 5, 5

3. Bench Press {Done night before}
245 x 5
290 x 5
315 x 5
345 x 3 x 3
335 x 5
275 x 10

4. Db Laterals 20, 20, 20, 20

Cardio
A. Cable Pushsowns 10, 10, 10, 10
B. Dips 10, 10, 10, 10

 

[HokiePride]

10/14 Sunday, {Day 14 of Squatober}

Rest Day! 2 weeks in, halfway through!

 

[HokiePride]

10/15 Monday {Day 15 of Squatober}

1. Squats
265lbs x 3
300lbs x 1
285lbs x 3
320lbs x 1
300lbs x 3
340lbs x 1
265lbs x 5
{7 sets, 17 total reps, 2.5-3min rest}

2. Chin Ups 3_Bdwt, 3_Bdwt, 3_Bdwt

3. Single Arm Db Pullovers 3 x 5 @ 35lbs
SS w/ Goodmornings 10, 10, 10

Cardio
A. BB CURLS 10, 10, 10
B. Rack Pulls 20, 20, 20
C. DB Shrugs 20, 20, 20

Recovery
Eat/Hydrate/Sleep

*Seperate 30min walk.

 

[HokiePride]

10/16 Tuesday {Day 16, Squatober}

Squats
225 x 5
265 x 3
245 x 5
285 x 3
265 x 5
300 x 3
6 total sets, 24 reps, 2.5-3min. Rest

Bench Press
275, 295 x 5
315, 335 x 3
355, 375 x 2
6 total sets, 20 total reps, 2.5-3min.

Shoulders
a. Db Laterals 10, 10, 10, 10
b. Db Upright Rows 10, 10, 10, 10

Cardio
a. Cable pushdowns 20, 20, 20
b. Close Grip Pushups 10, 10, 10
c. Band Pull-Aparts 20, 20, 20

*30min walk afterwards.

 

[HokiePride]

10/17 Day 17, {Squatober}

Db Elevated Split Squat 5, 5, 5

Squat
185 x 5
205 x 5
225 x 5

Snatch Grip Deads
235 x 5, 5, 5

1 Arm Db Rows
100lbs x 5, 5, 5

Heavy Alt. Db Curls
45 x 5, 5, 5, 5

Cardio
A. Upright Rows 10, 10, 10
B. Db rear Laterals 10, 10, 10
C. Db Shrugs 10, 10, 10

 

[HokiePride]

10/18 Day 18 {Squatober}

Bench
290 x 3 x 5, 315 x 5, 335 x 5, 275 x 10

Squat Front
175 x 3, 3, 3

Squat Back
220 x 5, 5

 

[HokiePride]

10/19 Day 19 of {Squatober}

Squat Test
185 x 5
225 x 3
265 x 2
300 x 1
320 x 1
335 x 8

 

[HokiePride]

10/20

 

[HokiePride]

10/21 Day 21, {Squatober}
Rest Day

Next week final week of daily squats. NFL all day and eating & relaxation.

Wings was cheat meal of the day, 18 from Jim&Ninas. Split into 2 with 4/4 RedCon1 RPG to handle those high carbs. Also, Halo to escort those proteins.

 

[HokiePride]

10/21 Squatober Day 21

Squats
240x3, 280x3, 260x3, 300x2, 280x3, 335x2, 300x3
7 Total Sets, 18 reps, 2.5-3min rest btw sets. Squats based off max 395 following week 3 test.

Bench
250, 290, 315 x 4
335 x 3 x 5
6 Total reps, 21 sets Bench based off max weight from most recent PR attempt 415lbs.

Bb Bent Over Row 5 x 5

Cardio
Good Mornings 10, 10, 10
Bb Curls 20, 20, 20
Cable Pushdowns 10, 10, 10
Db Upright Row 10, 10, 10

 

[HokiePride]

10/22 Day 22 {Squatober}

Squats
240x3, 280x3, 260x3, 300x2, 280x3, 335x2, 300x3

Bench
250, 290, 315 x 4
335 x 3 x 5

 

[HokiePride]

10/23 Day 23, {Squatober}


Squats 10/23
180 x 5, 200 x 4, 240 x 3, 280 x 2, 280 x 2, 260 x 3, 240 x 4, 220 x 5
8 total sets, 28 total reps, 2 min rest

Snatch Grip Dead’s
235 x 4 x 5

Bb OH Press
135 x 3 x 5

 

[HokiePride]

10/24 Day 24 {Squatober}

Squat
195 x 5, 235 x 4, 275 x 3, 315 x1, 335 x 1, 355 x 1

Bench
225 x 5, 275 x 5, 335 x 3 x 8

 

[HokiePride]

10/25 Day 25, {Squatober}


Squats
200 x 3, 260 x 1, 225 x 3, 275 x 1, 240 x 3, 295 x 1.

Dips {Bdwt-377}
10, 10, 10

 

[HokiePride]

10/26 Day 26 of Squatober

Squat
195 x 5

Split squat Db
35 x 3 x 5

Bench Press
225, 255, 275 x 5

Lt Db RDL
45 x 5, 5, 5

Cardio
A. Cable Pushdowns
20, 20
B. Db Curls
10, 10
C. Db Shrugs
20, 20

 

[HokiePride]

10/27 Saturday Day 27 of Squatober

10 minute walk outside, only.

 

[HokiePride]

10/28 Sunday Day 28, Squatober

Rest before the #PR PARTY DAY

 

[HokiePride]

10/29 Monday Day 29 of Squatober


Bench/Squat
225 x 3
275 x 1
315 x 1
335 x 1
365 x 1
405 x 1
415 x 1
425 x 1
435 x 1
455 x 1
475 x 1

 

[HokiePride]

10/30

Rest

 

[HokiePride]

10/31

HAPPY HALLOWEEN

 

[HokiePride]

11/1
Back to business

 

[HokiePride]

11/2

Squats
245 x 5, 265 x 5, 285 x 5

Bench
225 x 10, 275x 10, 315 x 10

Deadlifts
295 x 5, 315 x 5, 335 x 5, 395 x 5

 

[BEAST73]

Great workouts and You still going strong!

 

[HokiePride]

Great workouts and You still going strong!

Thanks. I’m trying and building. I finally in a great place in life, enjoying gods blessings.
More to come.

 

[HokiePride]

11/3 Post Squatober heading for #Deadcember

BigMan Bdwt PullUps
5 x 3, 2 x 4

Db Shrugs
3 x 20 @ 100lbs

Dips Bdwt
3 x 10

Ab Coaster
5 x 15

Cable Face Pulls
4 x 15

Rear Lateral raises
35lbs x 4 x 20

Incline Bench Press
315 x 8, 7, 7

Hammer Strength Bicep Curl
4 x 15

That’s a wrap for today!

 

[BEAST73]

Thanks. I’m trying and building. I finally in a great place in life, enjoying gods blessings.
More to come.

That’s Awesome!

 

[HokiePride]

11/4

Unilateral Db Press
100lb x 20, 20, 15, 10

Lat Pulldowns
4 x 20

Db Shrugs
4 x 20 @ 100lbs

Hammer Strength Back Extension
4 x 15

Hammer Strength High Row Lat Pull
4 x 15

 

[HokiePride]

11/5
Bench Press {PR Attempt}

135 x 30
225 x 10
315 x 5
405 x 1
425 x 1 {PR}
455 x 2 x 2 {Slingshot}
475 x 1 {Slingshot}

Accessories followed:

Hammer Strength Flye
4 x 20

Hammer Strength Incline
1Pl per side 4 x 8

Hammer Strength Shrugs
4 x 20 3Pl per side

Strength Returning and there is no going back! Back off vacation and patiently waiting for #Deadcember to begin Penandpaperstrengthapp on IG

 

[HokiePride]

11/6

I VOTED TODAY.

1mile on treadmill

Bicep reverse Pulldown SS/W Cable Bicep Curls SS/W Cable Rear Dent Raise
4 x 20

Very short workout today. Tomorrow it’s grind time. Modified Squatober to fill time through #Deadcember working off new Squat PR @ 405. See if I can push the PR limit to 500lbs by next November.

Began seeing chiropractor and feel great. I was tight asf. Also scheduling deep tissue massage and some cryotherapy to boot. Getting ready for #Summer19. To make things complete my transition for a total overhaul won’t be done until the end of 2020. I reevaluate my situation every 6 months to determine where I am and what needs adjusting.

It seems I’m on track but it will take time, patience and consistency. I got this.

Previous May 2015 before injury to hand:
Bench: 455
Squat: 525
Dead: 565

2018 Current:
Bench: 425 x 1,
Volume Best: 335 x 3 sets of 8
Squats: 405 x 1,
Volume Best: 335 x 8
Dead: 475
Volume Best: N/A

2019 New targets:
Squat: 425
Bench: 455 x 1,
Volume: 345 x 3 sets of 8

 

[HokiePride]

11/7 Day 1, November, {Round #2}
Week 6, Session 40

AM 0530

Warm Up
Light Treadmill: 10min.

Squats
1. 225 x 5, 265 x 5, 305 x 5, 4 x 2 @ 325
2. Chin Ups 4 x 3
3. Heavy BB Curls 4 x 5
4. Torso Rotation: 4 x 15 @ 70lbs
- [ ] Cardio
_Rear Laterals 3 x 15
_DB Shrugs 3 x 20

The game has definitely changed. Motivation at an all time high. Weights are weighted accordingly. No ego lifting just volume and max weight that’s my standard of strength and no one else’s.

 

[HokiePride]

11/8 Thursday, Week 6, Session 2

Squats
245 x 5
285 x 5
315 x 3
335 x 3 x 2

Bb Oh Press 5 x 5

Close Grip Bench_3 x 8 @ 345

Cardio
Cable Pushdowns_3 x 20
Db Shrugs_3 x 20
TORSO ROTATIONS 4_x_15
Ab Coaster 4_x_15

 

[HokiePride]

11/9 Friday Week 6 Session 3, {ROUND 2}

Squats
245 x 5
285 x 5
325 x 3
345 x 2 x 2

Bb Bent Over Rows
10_10_5_5_5

Heavy Alt. DB CURLS
5 x 5

Cardio
Lt RDL 10, 10, 10
Rear Laterals Raised 10, 10, 10

 

[HokiePride]

11/10 Saturdays Week 6, Session 4. {ROUND 2}

Back Squats
2 x 5 @ 205

Front Squats
3 x 3 @ 165
5 total Sets, 19 reps, 2.5-3min

Incline Bench Press
255 x 5, 295 x 5, 320 x 5
3 x 3 @ 340
255 x 10
7 sets, 34 reps, 2.5-3min rest

Cardio
Bench Dips 10, 10, 10
Db Shrugs 20, 20, 20, 20

 

[HokiePride]

11/11 Sunday Week 6, Session 5

Back Squat
225 x 5
245 x 3
305 x 2
325 x 2
345 x AMRAP { Achievement 8 Reps, New Max 445lbs}

Max Chart Reference
5-6 Leave Max Alone
3-4 Drop Max 5%
7-8 Raise Max 3-5%
9-10 Raise Max 5-7%
11+ Raise Max 8-10%

1-Arm Db Row 4 x 5

Cardio
Bb Curls 20, 20, 20
Db Shrugs 20, 20, 20 @ {110lbs PR ALERT}

Assessment time: Coming Soon

 

[HokiePride]

11/12 Monday Week 6, Session 6

Back Squat
3 x 3 @ 255
3 x 3 @ 295

Incline Db Press
110 x 4 x 10 {PR}
125 x 10 {PR}

Lt. Shoulders
a. Db Lateral Raise 10 x 3 {25lbs}
b. Db Rear Laterals 10 x 3 {25lbs}
c. Upright Rows 10 x 3

Cardio
Cable Pushdowns 5 x 25

 

[HokiePride]

11/13 Tuesday

Week 6, Session 7

Rest Day

 

[HokiePride]

11/15 Thursday

Week 7, Session 8

Db Rear Elevated Split Squat
5, 5, 5, 5

Squats
265 x 5, 290 x 5, 315 x 5

Db Pullovers
3 x 5

Rack Pulls
3 x 20

Cardio
a. Bw Pullovers 3 x 10
b. Goblet Squats 3 x 10
c. Bb Curls 3 x 10

 

[HokiePride]

11/16 Friday Week 7, Session 9

Off, Nitrogen Plant LANC Down. Switch Valves.

 

[HokiePride]

11/17 Saturday

Off Both Sons Going to Birthday Party!

 

[HokiePride]

11/18 Sunday

Week 7, Session 8

Rear Foot Elevated Split Squat
5, 5, 5 @ 55lbs

Squats
275 x 5, 290 x 5, 315 x 5

a. Snatch Grip Deads
5, 5, 5 @ 225
b. Chin Ups 3, 3, 3
c. Back Pulls 20, 20, 20

Cardio
a. Goblet Squat 10, 10, 10
b. Db Hammer Curls 20, 20, 20
c. Band Pull Aparts 20, 20, 20

 

[HokiePride]

11/19 Monday Week 8

Funeral for Grandfather In Law

 

[HokiePride]

11/20 Tuesday Week 8, Session 9

Squats
265 x 2, 315 x 2, 335 x 2, 355 x 2, 365 x 2, 380 x 2

Chest
265 x 2, 315 x 2, 345 x 2, 365 x 2, 375 x 2, 385 x 2

Strict OH Press
5 x 5

Cardio
a. Good mornings 10, 10, 10
b. Straight bar Skullcrushers 10,10, 10
c. Db Shrugs 20, 20, 20

 

[HokiePride]

11/21 Wednesday Week 8, Session 10
“Hump Day Business”

DB Rear Split Squat
5_, 5_, 5_

Back Squats
280 x 5, 300 x 5, 325 x 5

SS
Snatch Grip Dead’s
225 x 5 x 5
Chin Ups
BWT 3 x 3
Back Pulls 3 x 20

Cardio
a. DB goblet Squat 10, 10, 10
b. Db Hammer Curls 20, 20, 20
c. Band Pull Aparts 20, 20, 20

 

[HokiePride]

11/22 Week 8, Session 11 Thursday
HAPPY THANKSGIVING

SQUATS
1, 2, 3 @ 315
1, 2, 3 @ 335
1, 2, 3 @ 355

Bb Incline 4 x 5 @ 315

Bb Upright Rows 10, 10, 10

Cardio
Close Grip Push Ups 4 x 10
Pull Aparts 4 x 20
Db Shrugs 4 x 20

 

[HokiePride]

11/23 Week 8, Session 12 Friday

Squats
245 x 4, 5, 6
290 x 4, 5, 6

Snatch Grip Dead’s
225 x 5, 5, 5

1- Arm Db Rows
5, 5, 5, 5

Db Pullovers
5, 5, 5

Cardio
GOOD mornings 10, 10, 10
Db Hammer Curls 20, 20, 20
Db Real Laterals 20, 20, 20

 

[HokiePride]

11/24 Week 8, Session 13 Saturday

Squats
275 x 10, 10, 10

Bb RDL’s
5, 5, 5

Bench Press
225 x 10, 315 x 10, 405 3 x 3


Db Rear Laterals
20, 20, 20, 20

Cardio
Cable Pushdowns
4 x 20
Dips
4 x 10

 

[HokiePride]

11/25 Rest Sunday Week 2 Ends,

R&R

 

[HokiePride]

11/26 Monday Week 9, Session 15

Squats
315 x 3, 355 x 1, 335 x 3, 375 x 1, 355 x 3, 405 x 1, 315 x 5,

Chin Ups
4 x 3

SS/
Pullovers
3 x 5
Good Mornings
3 x 10

Cardio SS/
Rack Pulls Banded
4 x 20
Db Shrugs
3 x 20