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

HokiePride

HokiePride

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12/24/19 Tuesday

1. Bench Press @ 455lb max
315lbs x 5
365lbs x 5
385lbs x 3
410lbs x 3

DB Bench Flye 3 x 8
Dips 3 x 8
Ab Rollouts 3 x 8

Tri Ext. 3 x 15
Bicep Curl 3 x 15
V-Up 3 x 8
 
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HokiePride

HokiePride

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12/25/19 Wednesday

Merry Christmas
 
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HokiePride

HokiePride

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12/26/19 Thursday

1. Deadlifts @ 505lb max
375lbs x 5
405lbs x 5
430lbs x 3
455lbs x 3
 
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HokiePride

HokiePride

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12/31/19 Tuesday ROLL THE DICE {Day 17}

1. Squats
1 - 1 90%
2 - 2 85%
3 - 3 80%
4 - 4 75%
5 - 5 70%
6 - 6 65%

375 x 4
395 x 3
425 x 1
425 x 1

2. Deadlifts {Same as Squats}

375 x 4
385 x 3
455 x 1
455 x 1
 
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HokiePride

HokiePride

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1/3/20 Friday Day 18 “PULLOOZA”

HAPPY NEW YEAR 2020

Squats
315 x 3
335 x 3
355 x 3

Deadlifts
315 x 3
335 x 3
355 x 3

Note
Many interruptions between Christmas and NewYears due to work. I will finish out this Deadlift program, and begin a new strength cycle once complete. There at least 13 days of the program left.
Maxes I’m working from are:
Squat 475/ Bench 455/ Dead 505
 
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HokiePride

HokiePride

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1/4/20 Saturday

Deadlifts
355lbs| 4 x 3

Floor Press
275lbs x 3
295lbs x 3
315lbs x 3
345lbs x 3

Lat Pulldowns 3 x 8
Heavy Rows 3 x 8
Bicep Curls 3 x 20

Heavy Shrugs 3 x 10
Bent Rows 3 x 5
DB Hammer 3 x 10
 
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HokiePride

HokiePride

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1/5/20 Sunday

Deadlifts {Max 505Lbs}
355lbs x 5
405lbs x 4
415lbs x 3
430lbs x 2
465lbs x 1

Bench {Max 455lbs}
315lbs x 5
365lbs x 4
375lbs x 3
405lbs x 2
415lbs x 1

Ab Rollouts 3 x 8
Inverted Row 3 x 8
Tricep Ext. 3 x 20
V-Up 3 x 8
 
HokiePride

HokiePride

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1/8/20 Wednesday

Deadlifts
325lbs x 2
355lbs x 2
375lbs x 2
405lbs x 2


2. Lunges
3 x 20

3. Leg Extension
3 x 20

4. Leg Press {8 Plates}
2 x 50
 
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HokiePride

HokiePride

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1/14/20

Deadlifts
400lbs x 2
425lbs x 1
430lbs x 2
465lbs x 1
 
HokiePride

HokiePride

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1/15/2020 WEDNESDAY

Bench Press
135lbs x 10
225lbs x 10
315lbs x 10
405lbs x 1
455lbs x 1
405lbs x 1
315lbs x 10
225lbs x 10
135lbs x 10
 
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HokiePride

HokiePride

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1/16/2020 Thursday

Rest Day
 
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HokiePride

HokiePride

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1/17/2020 Friday

Reverse bench
135lbs x 10
225lbs x 10
315lbs x 3 x 5

Straight Cable Pulldown
4 x 10

Abs
Ab Coaster 1min.
 
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HokiePride

HokiePride

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1/18/2020 Saturday

Squats
135lbs x 10
225lbs x 10
315lbs x 10
405lbs x 8
 
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HokiePride

HokiePride

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1/19/2020 Sunday

Calisthenics Free for All

Standing Ab leg raises w/ Stability
4 x 15

Sitting Ab Curl Machine
4 x 15
 
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HokiePride

HokiePride

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1/27/2020 Monday

Bench Press
135lbs x 10
225lbs x 10
315lbs x 10
405lbs x 3 {PR}
455lbs x 1
315lbs x 4 x 5

Note*
Been out for week due to work obligations.
 
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HokiePride

HokiePride

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1/30/2020 Thursday

Rack Pulls
 
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HokiePride

HokiePride

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1/31/2020 Friday

Squats {Grinding them out}
135lbs x 10
225lbs x 10
315lbs x 10
405lbs x 7 {RPE 9.5}

Reverse Bench
315lbs | 5 x 5
 
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HokiePride

HokiePride

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2/1/2020 Saturday

Bench Press
135lbs x 10
225lbs x 10
315lbs x 10
405lbs x 3
455lbs x FAIL
425lbs x 3, 3 {Slingshot}
405lbs x 5 {Slingshot}
275lbs x 8
 
HokiePride

HokiePride

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2/19/20 Wednesday

Legs
135lbs x 10
225lbs x 10
315lbs x 10
405lbs x 8

First day back in weeks. Following Valentines Day and our 20yr Marriage Anniversary. The daily hit his with the flu from oldest son. I was feeling terrible and finally coming free of symptoms. Strength has been wavering but I’m good to go.
 
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HokiePride

HokiePride

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2/20/20 Friday

On another hiatus! Have to get back to normalcy. Unsure when that will be. Until then....

Having to begin to understand that the world has changed. I’ve gotten older and people in general are only concerned with themselves. Gone are the day of true friendships. People seem only concerned when you pass, then they attempt to piece together the last 30-40yrs of your life. Base your obituary on a childhood memory because that’s all they truly know about you unless your a celebrity.

Only then is your background out there for the to see because your life is shared amongst the millions for all to see. My life is not that of a celebrity, and sometimes I feel nothing of celebratory status. Just a guy raising a family in hopes to bring bright young men with a promising future. Meanwhile everything about me dies. Why? People are only doing what’s best for them and only reach out when necessary.

People aren’t concerned with others like they used to be.
 
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HokiePride

HokiePride

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March 1, 2020 SUNDAY

BENCH PRESS Warm Up
135lbs x 10
225lbs x 10
315lbs x 10
405lbs x 1

A. Bench Press
265lbs x 4, 285lbs x 4, 305lbs x 4
B. Bb Row
135lbs | 3 x 16

A. Bench Press
245lbs, 265lbs, 285lbs x 8
B. DB Row
65lbs | 3 x 12

A. Bench Press
205lbs, 225lbs, 245lbs x 12
B. DB Pullovers
4 x 8

A. Bench Press
185lbs, 205lbs, 215lbs x 16
B. Chin-ups
4 x 4
 
HokiePride

HokiePride

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March 3, 2020

Incline Bench {Warm Up}
135lbs | 2 x 10
225lbs x 5, 10
315lbs x 1

Bench Press
245lbs 10 x 10
 
HokiePride

HokiePride

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5/26/20
Day After Memorial Day

VOLUME SEASON INTER-COVID 19

First Day Back since Covid-19 changed the world! Just the beginning of new workouts and training.


Bench Press Volume Package 5/26/20
135lbs | 4 x 20 {185}
185lbs | 4 x 15 {225}
225lbs | 5 x 10 {275}
135lbs | 4 x 15 {205}
85lbs | 3 x 20

Lat Rear Pulldown
4 x 20 | 100lbs

Seated Lat Pulls
4 x 20 | 80lbs

Will revisit this again and again until Reps successfully completed.

Power movements will be postponed until January 2021. The season will begin. Right focused on regaining muscle memory and endurance.
 
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HokiePride

HokiePride

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5/30 waking to AMERICA ON FIRE!

Bench Press
225lbs | 10 x 10
15lbs. | 5 x 10

Incline Bench
135lbs | 4 x 10

Assisted Pull Up {Black Band}
3 x 8
 
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HokiePride

HokiePride

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6/7/20 SUNDAY

Bench Press
245lbs | 10 x 10

Hammer Curls
35lbs| 5 x 10

Flat Bench Fly DB
45lbs | 4 x 10 w/ Z Presses

Rear/Front/Side Delt Raises
25lbs | 4 x 10

DB Shrugs
120lbs | 4 x 25

Strength returning slowly but greatly. Patience is key. No timeline to get back to business as usual.
 
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HokiePride

HokiePride

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6/9/2020 TUESDAY

DIPS
BDWT | 8 x 8

Incline Bench
225lbs | 5 x 5

Machine Row
4Pl | 10 x 10

DB Flye
55lbs | 5 x 10

DB Pullover
60lbs | 5 x 10

Hammer Curls
20lbs | 3 x 20

Workouts improving and conditioning getting better. One day at a time.
 
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HokiePride

HokiePride

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6/11/20 Thursday

Bench Press
275lbs | 5 x 10

Incline DB Flye
65lbs | 4 x 10

DB Shrug
100lbs | 3 x 25

DB Seated Curl
20lbs | 4 x 10
 
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HokiePride

HokiePride

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Sunday 6/14/20

Bench Press {Still Trying gain strength}
295lbs | 5 x 8 {RPE 9.5}
225lbs | 5 x 10
135lbs | 2 x 20

Dips
Bdwt | 5 x 8

Crossbody Chest raises
20lbs | 4 x 10
Ss/ DB Curl
40lbs | 4 x 10

Single Arm DB Overhead Raises
25lb | 4 x 10
Ss w/
Single DB Over head Tricep Raises
25lbs | 4 x 10

Incline DB Press
75lbs | 4 x 10

*Next workout will be same. To build strength in this range. Then increase weight following week on 6/25. Next workout work Incline Bench, Flat DB Flye, Lt Flat Bench
 
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HokiePride

HokiePride

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6/16/20 Tuesday

Flat Bench Fly
75lbs | 4 x 10

Overhead Chest Raise
75lbs | 4 x 10

Dips
Bdwt | 5 x 8
 
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HokiePride

HokiePride

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6/20/2020 Saturday

Bench Press
275lbs | 5 x 10
295lbs | 3 x 8 {w/cuffs}

*3-3.5 minutes rest first half.
*5minute rest periods for second half of benching.
*Struggled on the 2nd Half.
*Bring Slingshot next session.

Rogue Reverse Hyper
50lbs | 4 x 8

Delt Raises
{Side/rear/Front}
12.5lbs | 4 x 10

Seated Cable Row
70lbs | 4 x 15

Incline Bench
185lbs | 5 x 5
 
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HokiePride

HokiePride

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6/21/20 Sunday FATHERS DAY

Squats
225lbs | 4 x 10

Leg Extensions
85lbs | 4 x 15

Leg Curls
45lbs | 4 x 10

Ab Raises
5 x 10

Machine ChinUps
160lbs | 5 x 5
 
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HokiePride

HokiePride

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6.22.20 Sunday

HAPPY BIRTHDAY TO ME.
 
HokiePride

HokiePride

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6/23/20 TUESDAY

BENCH Press
295lbs | 5 x 10 {Cuffs} RPE 9.5
*Keep at this weight next week.

Dirty 30s
CHEST
{DEVIL Press, FLAT DB Press & Incline Fly}
35lbs | 5 x 10

DELTS
{Side Raises, Rear Raises & BB Front Raises}
22.5Lbs | 5 x 10 & Bar

Shrugs as w/ Upright Row
100lbs | 4 x 25

DB Curls & Hammer Curls
30lbs | 4 x 10

Cable Lat Pulldown ss w / Tricep Pressdown
75lbs | 4 x 10

Smith Incline Machine Press
1Pl per side | 5 x 15

SEATED Lat Cable Pull
100lbs | 4 x 15
 
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HokiePride

HokiePride

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June 25, 2020 THURSDAY

{TNation-12 weeks to a better Deadlift}

SQUAT
205lbs | 4 x 8
255lbs | 1 x 2

Leg press
270lbs | 2 x 20

Rack Pulls
315lbs | 4 x 10

Torso Rotation ss w/ Leg Raises
85lbs | 4 x 15
 
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HokiePride

HokiePride

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June 26, Friday

Cardio: Swimming
 
HokiePride

HokiePride

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June 27, 2020 SATURDAY

BACK / Delts / ARMS

OH Press
105lbs | 4 x 8 {35s}

Tricep Press down
4 x 15

Seated Lat DB Arm Cable Pulldown
4 x 15

Seated Machine Pull
4 x 15

HAMMER STRENGTH Lat Pulldown
4 x 15

Hammer Strength Shrug
4 x 25
 
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HokiePride

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July 2, 2020 THURSDAY

BENCH Press
295lbs | 5 x 10

Flat DB Flye
60lbs, 70lbs, 80lbs, 90lbs | 10 Reps

BB Incline
135lbs | 5 x 5

*Rested since last workout through weekend. Work took over afterwards long work days since coming off vacation 6/30.
 
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HokiePride

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7/11/20 Gettysburg Performance Gym

Chest
Bench Press
315lbs | 5 x 10 RPE 5

Lat Pulldown 3 way
5 x 10

Dips
Bdwt | 5 x 8
 
HokiePride

HokiePride

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7/14/20 Tuesday

Chest
Bench Press
335lbs | 5 x 5

Catapult
405 x 1, 1

Ground/Smith Machine Incline
1Pl & 25Pl | 4 x 10

Ab Leg Raises/ Machine Oblique Twists
4 x 15

Machine Assist PullUp {-145lbs}
4 x 8
 
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HokiePride

HokiePride

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7/15/20 Wednesday

Squats
225lbs | 3 x 8
275Lbs | 2

Leg Press
270lbs | 3 x 20

Rack Pulls
345lbs | 3 x 10
 
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HokiePride

HokiePride

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7/15/20 Wednesday

{Tnation 12 weeks to a better deadlift}

Squats
225lbs | 3 x 8
275Lbs | 2

Rack Pulls
345lbs | 3 x 8

Leg Press
270lbs | 3 x 20
 
HokiePride

HokiePride

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7/17/20 FRIDAY

BENCH PRESS
Warm Ups
Bar | 30, 30
135lbs | 10
225lbs | 10

Work Sets RAW
335lbs | 5 x 5

Catapult Reps
405lbs | 2

Cool down
315lbs | 10
275lbs | 10
225lbs | 20, 20

Incline Machine Chest Press 4 x 12
Seated Cable Row 4 x 15
Dual Lat Pulldown 4 x 15
OH Cable Pulldown 4 x 15
 
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HokiePride

HokiePride

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7/18/20 Saturday

LEG DAY PART II

SQUATS
135lbs | 10
225lbs | 10
245lbs | 2 x 8
295lbs | 2

Rack Pulls
375lbs | 2 x 8

Leg Press
270lbs | 4 x 20
 
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HokiePride

HokiePride

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7/23/20 Thursday

BENCH PRESS
Warm Ups
Bar | 30, 30
135lbs | 10
225lbs | 10
315lbs | 10

Work Sets {Slingshot Cuffs} RPE 10
345lbs | 4 x 5, 1 x 4

Cool down
275lbs | 10
225lbs | 10, 10 {Reverse}

Incline Machine Chest Press 4 x 15
Machine Flye 4 x 15
Seated Cable Row 4 x 15
Dual Lat Pulldown 4 x 15
OH Cable Pulldown 4 x 15
 
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HokiePride

HokiePride

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7/25/2020 SATURDAY

LEG DAY

SQUATS
175lbs | 8
205lbs | 5
225lbs | 3
275lbs | 8
315lbs | 2

Rack Pulls
225lbs | 8
315lbs | 5
365lbs | 3
405lbs | 8

Leg Press
270lbs | 5 x 20

Leg Extensions
4 x 25

Oblique Twists
4 x 15

Leg Raises
4 x 15
 
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HokiePride

HokiePride

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7/26/20 SUNDAY

DEADLIFTS

WARM UP
Bar | 5
135lbs | 10
225lbs | 8
315lbs | 5
365lbs | 1
405lbs | 1
455lbs | 1
495lbs | 1
 
puccah8808

puccah8808

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Still going strong, Hokie!
 
HokiePride

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Still going strong, Hokie!
Hey, how are you. Definitely. Its been tough but I get workouts in when I can. This Covid-19 has disrupted everyone life in one way or another and with gym closures. In Pa they opened up but with the uncertainty I still try to get there to stay on track.
 
HokiePride

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8/2 Chest Day

Finally made it back in the gym after being out a week. Work is just killing gains.

Bench Press
Warm Up
135lbs | 10
225lbs | 10
315lbs | 10

Work sets
335lbs | 5 x 5

Cool down
315lbs | 10
275lbs | 10
225lbs | 2 x 20
 
HokiePride

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Progression going nicely. Seems like I’m in a peak phase so I’m going to keep pushing and put my foot on the gas to get back to 500lbs on the bench.
 
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