HokiePride
Well-known member
No doubt! We have the same, 2 cats, 2 dogs and 1 beautiful, healthy god given baby boy!
HP's Summer of Alpha with Athletix Sports Stack
- Thread starter HokiePride
- Start date
No doubt! We have the same, 2 cats, 2 dogs and 1 beautiful, healthy god given baby boy!
HokiePride
Well-known member
Day 14 Friday JULY 13, 2012
WORKOUT
CLOSE GRIP BENCH: 135x5, 225x5, 275x5, 315x5, 415x1(PR)
INCLINE BENCH: 225x10x2 sets
BBCurls: 95X8X4
DIPS: BWT 4x8
PULLUPS/CHINUPS: 14, 13, 12, 11, 9
DB CURLS: 50x8, 55x8, 60x8, 65x5 (PR), 70x5 (PR)
Cardio: 45min @ 3.0MPH @ 3.0 Incline Raised 1% every 5 minutes
Note*-Schedule of Events
August 4th 2012: Truck Pull,
August 11th, 2012: Invalid Link Removed
August 18, 2012: Invalid Link Removed(Tazewell County Fair)
October 6, 2012: 1st ANNUAL 100% RAW WV STATE CHAMPIONSHIPS BENCH COMPETITION
November 18, 2012: IPA POWERLIFTING COMPETITION @ YORK BARBELL.
JudgementDay
Legend
Those events are pretty close together, thats gonna be a busty couple weeks, keep up the good work!
packers6211
Well-known member
Goodnight man those are elite numbers **** 400 on close grip!!! WTH that is awesome!
JudgementDay
Legend
415!!!! 415!!! Your right that is bonkers for close grip, this man is one of a kind for strength. I have nothing against not natural gains, but it's truely amazing to see a guy all natty like HokiePride push those kinds of numbers, just wicked!
HokiePride
Well-known member
I know their close, but the way I do it is I use each one in a ramp up to the next. If you look at my other events on my Bodyspace comp. history page you will see I did 9 events in a 1.5 year period. I've done it before but not with a truck pull. It's going to be sweet. I have three other events to add to that schedule. Also I'm editing the workout above. Come back and look at the PR's. This stack is unbelievable.
Yes no doubt. I love lifting and I even can incline 385 and hit 405 but haven't hit it since a month ago. I'll deload on bench/squat/dead after next week, so I'll try to hit it and film it on the incline since it will be my last week with this stack.
No doubt. I have cracked my genetic code. The secret to hitting those numbers is to not be afraid of the weight and do it. If you can wide grip 400 then you should be able close grip at least 20lbs less. I learned by changing the grip each workout to maintain strength throughout the lift. Also, by flat on Monday, and CG on Friday it hits different parts of your chest and arms. I had nothing against not natural gains as well but this is why test boosters and such help me. I don't know the difference between how steroids helps versus test boosters. The little they give me is big gains in my numbers. Also, this is why I consistently can hit 405. It's my opener in comps. I never lose it because I'm natural. Add 5-10 lbs then it gets hairy.
JudgementDay
Legend
Wicked PR's! Very nice.
HokiePride
Well-known member
Day 17, July 16, 2012
Thank JD.
WORKOUT
FLAT BENCH: 135x5, 225x5, 275x5, 395x4, 395X4, 370X5, 370x5, 330x6
DB PRESSES: 100x8x3
DELT RAISES: 30lbsx8x3
REVERSE TRICEP PULLDOWNS: 100x8x3
Cardio: 33min @ 3.0MPH @ 3.0 Incline
Note*
I was extremely exhausted when I did this workout. I was drained from being aggravated from my son who wouldn't sleep all night. it's ok. I woke up and had to drive 2.5 hrs at 5am to the VAMC (Veterans Hospital) Hospital for a physical. I hit the gym after I got home and pissed. I should have stayed home but wanted to hit up the gym. Exhaustion played it's part. I will get my numbers, next week.
Thank JD.
WORKOUT
FLAT BENCH: 135x5, 225x5, 275x5, 395x4, 395X4, 370X5, 370x5, 330x6
DB PRESSES: 100x8x3
DELT RAISES: 30lbsx8x3
REVERSE TRICEP PULLDOWNS: 100x8x3
Cardio: 33min @ 3.0MPH @ 3.0 Incline
Note*
I was extremely exhausted when I did this workout. I was drained from being aggravated from my son who wouldn't sleep all night. it's ok. I woke up and had to drive 2.5 hrs at 5am to the VAMC (Veterans Hospital) Hospital for a physical. I hit the gym after I got home and pissed. I should have stayed home but wanted to hit up the gym. Exhaustion played it's part. I will get my numbers, next week.
farmtireguy
Well-known member
Damn sick numbers man. Hey got any tip/hint for someone a week out of his first bench/dead comp?
packers6211
Well-known member
**** man we all need to get a huge gym just for us here and kill it every day. Wow bro insane lifts your a freak of nature.
JudgementDay
Legend
Almost impossible to get a good workout if you havn't got a lot of sleep or been running around all day, still some wicked numbers.
HokiePride
Well-known member
Yeah, REST. DON'T LIFT ANYTHING. Relax and eat, repeat. The worst thing you can do is go to the gym a week out. Let everything heal and VISUALIZE, VISUALIZE, AND VISUALIZE SOME MORE YOUR LIFTS. I can't tell you how much I focus on my goal lifts to the point I get angry. Especially, if I know I worked hard to hit the target weight. Anything after that, is a plus.
HokiePride
Well-known member
I know and as much as I want to say it shouldn't matter, I realized last night how exhausted I still was. This morning I'm ready to attack the gym like it stole something. I took some forumula-x last night with 1L water and woke up focused. I didn't go to the gym last night and thought about what I wanted to do today. Next up, legs and lower chain.
HokiePride
Well-known member
I would love to have a huge gym for us to train in. I learn from everyone. I just enjoy training in general, sharing ideas and trying new workouts. I always go back to basic bread and butter for compound movements for power.
JudgementDay
Legend
farmtireguy
Well-known member
HokiePride said:
Thanks
greatly appreciated
HokiePride
Well-known member
Day 19 July 18, 2012
Workout
INCLINE BENCH: Barx20, Barx15, 135x15, 225x5, 315x5, 395x1 (Strength check)
LEGS: 10x10. First five was with the bar to warmup. Next two was with 135x10, 225x8, 315x3 (For some reason I was gassed. I don't get what happened but I did not feel good about squats. I left them out since June 23, comp. also, the cardio for the past two days had to have affected my lower back so I plan to hit them again Friday)
LEG PRESS: 270x20, 350x20, 450x20 (Stopped just wasn't feeling it)
CALVES MACHINE SEATED:180x20 (4 sets)
TBAR ROW: 2PLx10, 4PLx10, 6PLx8, 7PLx4 (PR Matched)
MILITARY PRESS: 135x8, 185x8, 205x8, 225x8 (Smashed this, could have gone higher, major PR. I left this exercise out of my regiment for years. I tried this last week and was so week I couldn't hit 135.)
Note*
Today legs were terrible. I forgot me and a buddy had to take six motors from a warehouse this morning and weigh them in a scrapyard. Each one averaged 180. We had totaled them out of the warehouse and into the truck, onot a scale and reload them in the truck and offload back in the warehouse. Nonetheless, I love telling you guys the biz because I always rebound and I want to be straight up, in what happens In the gym. By the way, did I ever tell you I hate them, SQUATS. Just as we hated veggies growing up I still do them. On another note. My upper body strength has increased immensely. Follow me on this. I benched 395 twice on Monday, did 60 reps of Pullups/Chinups (didn't list this day), performed incline press @ 395, plus military press @ 225. I would say I'm still doing extremely well with this stack. I'm going to do Pullups/Chinups tomorrow, Friday I plan to hit deads/squats. It's going to be brutal. Redemption is at hand. Be well, fellas. For entertainment purposes where did that phrase come from, be well?
Workout
INCLINE BENCH: Barx20, Barx15, 135x15, 225x5, 315x5, 395x1 (Strength check)
LEGS: 10x10. First five was with the bar to warmup. Next two was with 135x10, 225x8, 315x3 (For some reason I was gassed. I don't get what happened but I did not feel good about squats. I left them out since June 23, comp. also, the cardio for the past two days had to have affected my lower back so I plan to hit them again Friday)
LEG PRESS: 270x20, 350x20, 450x20 (Stopped just wasn't feeling it)
CALVES MACHINE SEATED:180x20 (4 sets)
TBAR ROW: 2PLx10, 4PLx10, 6PLx8, 7PLx4 (PR Matched)
MILITARY PRESS: 135x8, 185x8, 205x8, 225x8 (Smashed this, could have gone higher, major PR. I left this exercise out of my regiment for years. I tried this last week and was so week I couldn't hit 135.)
Note*
Today legs were terrible. I forgot me and a buddy had to take six motors from a warehouse this morning and weigh them in a scrapyard. Each one averaged 180. We had totaled them out of the warehouse and into the truck, onot a scale and reload them in the truck and offload back in the warehouse. Nonetheless, I love telling you guys the biz because I always rebound and I want to be straight up, in what happens In the gym. By the way, did I ever tell you I hate them, SQUATS. Just as we hated veggies growing up I still do them. On another note. My upper body strength has increased immensely. Follow me on this. I benched 395 twice on Monday, did 60 reps of Pullups/Chinups (didn't list this day), performed incline press @ 395, plus military press @ 225. I would say I'm still doing extremely well with this stack. I'm going to do Pullups/Chinups tomorrow, Friday I plan to hit deads/squats. It's going to be brutal. Redemption is at hand. Be well, fellas. For entertainment purposes where did that phrase come from, be well?
JudgementDay
Legend
Kill it man, working hard HP!
aha not sure where that came from lol
aha not sure where that came from lol
HokiePride
Well-known member
No doubt. I'm on fire. I'm determined to hit my numbers for Aug. 11th in Durham, NC for the 100% RAW Meet. I will get to see my Uncle I haven;t seen in years. I plan to just drop in at his doorstep. He was the one who first introduced me to supplements. He gave me a bottle of Amino5000 or something 25yrs ago and said take these. I was popping 8 pills and had no idea what they were. I was getting strong for no reasona dn stopped becuase I was scared and had no idea what was happening. He really didn't explain what they were or how they worked. I was lifteing in my basement with a set my Father bought for my brother and I.
Fast forward to now. He has no idea how big I am. Anyways along with this stack I just received my Slingshot by Mark Bell. I plan to use it to get me over the hump. I read a lot of articles and you must be careful on how you go about it. It says it can give you 10%. So along with spotters and great technique I will reach my goal and more this year.
Let's get it! Salute!
HokiePride
Well-known member
Day 20 Thursday July 19
Workout
Hammer strength chest press/wide grip pull down Hammer strength
Back
6 45lb plates x12
8 45lb plates x5
10 45lb plates x5
10 45lb plates x5
6 45lb plates x20
Chest
6 45lb plates x12
8 45lb plaes x5
10 45lb plates x5
10 45lb plates x10
12 45lb platesx8
6 plates 7x7 FST
Note*
Did this workout during lunch time. Made quick work of a back and chest. My chest was a bit sore but still pulled this off for a PR on the Hammer chest press. I never did that many reps with 12 plates. There is room for 14. I plan to try this next Thursday. On Monday I plan to do a negative with 440 to see how I handle it. I will break down and do some DB, and cable work. I'm loving the strength I'm gaining, just hoping it lasts.
Workout
Hammer strength chest press/wide grip pull down Hammer strength
Back
6 45lb plates x12
8 45lb plates x5
10 45lb plates x5
10 45lb plates x5
6 45lb plates x20
Chest
6 45lb plates x12
8 45lb plaes x5
10 45lb plates x5
10 45lb plates x10
12 45lb platesx8
6 plates 7x7 FST
Note*
Did this workout during lunch time. Made quick work of a back and chest. My chest was a bit sore but still pulled this off for a PR on the Hammer chest press. I never did that many reps with 12 plates. There is room for 14. I plan to try this next Thursday. On Monday I plan to do a negative with 440 to see how I handle it. I will break down and do some DB, and cable work. I'm loving the strength I'm gaining, just hoping it lasts.
JudgementDay
Legend
That will be interesting how the 440 negative goes, best of luck!
CaptHowdy5150
Well-known member
Beastly numbers bro!
packers6211
Well-known member
Awesome PR brother your strength is wicked man keep killing it can't wait to see your updates every day.
HokiePride
Well-known member
Day 24 July 23, 2012
TONIGHTS WORKOUT PLAN
BENCH PRESS: 135x30, 225x20, 315x12, 365x8, 405x5 (PR), 440x1/2, 455x2 w/ slanger.
INCLINE BENCH: 225x15, 265x12, 285x12, 305x6
INCLINE FLYE: 65x15, 75x12, 85x10x3
DIPS: BWx8x3
Note*
This is a workout I plan to hit as a staple for bench day. I received a recommendation from emmo on how to change it up. Appreciate the page homie. The slanger is an accessory for benching, if used correctly can become a very powerful tool in your arsenal. This week I will be back in full swing. No interruptions, no vacations or anything else which can hinder my training. The kicker is at the end of the week wifey is traveling to Pa so I will introduce insanity as cardio. I will hit the gym for two a day workouts. I'm trying to take this to a whole new level. I'm doing a hybrid of powerlifting, bodybuilding and insanity. Crazy huh. I have three weeks to fine tune it because she will take our god daughter home and stay home for few days before returning. It's going to be fun trying to get this rolling for two months and see how I function.
UPDATE*
SMASHED PR OF 405 for 5 reps. I always struggled to get 3. Last two reps were difficult but got all 5. I hit the two reps with the never before used slanger @ 455. People don't believe in this accessory. I have to say neither did all the people @ the Y. They watched a I got strapped up in MARK BELLS SLINGSHOT after they seen me with three spotters help with the single 440 negative. I donned it and took the spot. I brought it down slowly and without any assistance BANG out the whole to lockout. It felt so good I did it again and stopped. I was STOKED. this thing is awesome. Yes, I smashed the other numbers in my workout as well. No doubt this stack is the BOMB. So sad I out of the blue pills so I will be closing it out tomorrow as to my thoughts. You can see there is no doubt it does the job.
TONIGHTS WORKOUT PLAN
BENCH PRESS: 135x30, 225x20, 315x12, 365x8, 405x5 (PR), 440x1/2, 455x2 w/ slanger.
INCLINE BENCH: 225x15, 265x12, 285x12, 305x6
INCLINE FLYE: 65x15, 75x12, 85x10x3
DIPS: BWx8x3
Note*
This is a workout I plan to hit as a staple for bench day. I received a recommendation from emmo on how to change it up. Appreciate the page homie. The slanger is an accessory for benching, if used correctly can become a very powerful tool in your arsenal. This week I will be back in full swing. No interruptions, no vacations or anything else which can hinder my training. The kicker is at the end of the week wifey is traveling to Pa so I will introduce insanity as cardio. I will hit the gym for two a day workouts. I'm trying to take this to a whole new level. I'm doing a hybrid of powerlifting, bodybuilding and insanity. Crazy huh. I have three weeks to fine tune it because she will take our god daughter home and stay home for few days before returning. It's going to be fun trying to get this rolling for two months and see how I function.
UPDATE*
SMASHED PR OF 405 for 5 reps. I always struggled to get 3. Last two reps were difficult but got all 5. I hit the two reps with the never before used slanger @ 455. People don't believe in this accessory. I have to say neither did all the people @ the Y. They watched a I got strapped up in MARK BELLS SLINGSHOT after they seen me with three spotters help with the single 440 negative. I donned it and took the spot. I brought it down slowly and without any assistance BANG out the whole to lockout. It felt so good I did it again and stopped. I was STOKED. this thing is awesome. Yes, I smashed the other numbers in my workout as well. No doubt this stack is the BOMB. So sad I out of the blue pills so I will be closing it out tomorrow as to my thoughts. You can see there is no doubt it does the job.
JudgementDay
Legend
Nice job HP, nice numbers and wow those incline flys are heavy!
HokiePride
Well-known member
My chest was so full it felt like it was going to bust. This stack is incredible. I didn't know what to expect but it was an awesome run. Look at my updates JD when you get a chance. I'll send you a video in the morning.
JudgementDay
Legend
On the lookout
packers6211
Well-known member
WOO WOO WOO FRIGGGGIN NICE REVIEW BROTHER! Glad you like it and very glad to join your log been epic and you are one strong mofo!
HokiePride
Well-known member
UPDATE! It will continue for an additional 4 weeks. Video coming this MONDAY! Spoke with JD and he has decided to help me make this a bit more EPIC!
packers6211
Well-known member
WOOO WOO WOOO WOOO PARTY!!!
JudgementDay
Legend
YOU KNOW IT!
packers6211
Well-known member
FUFU He ain't busy sorry sob sits and watches porn all day long oh wait that's me!!
HokiePride
Well-known member
Day 27 July 26, 2012
WORKOUT
FLAT BENCH: 135x30, 225x20, 275x15, 315x12, 340x6, 360x5x2, 380x4, 380x3 ( failed on 1 additional rep )
TBAR ROW: 2plx20, 3plx15, 4plx10, 5plx8, 6plx5, 7plx5 (matched PR), 4plxburnout/3plxburnout/2plxburnout/1plxburnout
REVERSE LAT PULLDOWN: 100x20, 140x15, 160x10, 180x10, 200x8x3
LOW CANLE ROW: 100x20, 140x20, 160x20, 180x15, 200x8x3
LISS CARDIO: 40min@ 3.0mph, 3.0 incline raised every 5 minutes.
My day began this morning @ 4am since my son thought it was time to play. I gave him a bottle and he sucked it down and as starring ate me like now what. He was supposed to fall asleep. So i packed him up and we went for a drive towards WV. I stopped at MCD's for a small coffee and gas. I checked in him and boom asleep. So I continued on to reflect on my day. Eventually I turn around and get him in the house and yes, I left his butt in the carrier as I got ready and left for work. Mommy says he woke up within 30 minutes of me leaving screaming. He was hungry, and fell asleep again.
Well wifey has left for a few days to PA and I get to hit the gym at will. I plan to begin insanity as a hybrid. Let's get it in.
WORKOUT
FLAT BENCH: 135x30, 225x20, 275x15, 315x12, 340x6, 360x5x2, 380x4, 380x3 ( failed on 1 additional rep )
TBAR ROW: 2plx20, 3plx15, 4plx10, 5plx8, 6plx5, 7plx5 (matched PR), 4plxburnout/3plxburnout/2plxburnout/1plxburnout
REVERSE LAT PULLDOWN: 100x20, 140x15, 160x10, 180x10, 200x8x3
LOW CANLE ROW: 100x20, 140x20, 160x20, 180x15, 200x8x3
LISS CARDIO: 40min@ 3.0mph, 3.0 incline raised every 5 minutes.
My day began this morning @ 4am since my son thought it was time to play. I gave him a bottle and he sucked it down and as starring ate me like now what. He was supposed to fall asleep. So i packed him up and we went for a drive towards WV. I stopped at MCD's for a small coffee and gas. I checked in him and boom asleep. So I continued on to reflect on my day. Eventually I turn around and get him in the house and yes, I left his butt in the carrier as I got ready and left for work. Mommy says he woke up within 30 minutes of me leaving screaming. He was hungry, and fell asleep again.
Well wifey has left for a few days to PA and I get to hit the gym at will. I plan to begin insanity as a hybrid. Let's get it in.
HokiePride
Well-known member
Day 28 July 27, 2012 Friday
Took the day off. Worked too late in the field so I just rested. I may have to move soon and relocate due to work slowing down. Company is pushing to send people up north. Who knows what the future holds. We will see when they decide to make an offer as to what I will do for me and my family.
Took the day off. Worked too late in the field so I just rested. I may have to move soon and relocate due to work slowing down. Company is pushing to send people up north. Who knows what the future holds. We will see when they decide to make an offer as to what I will do for me and my family.
HokiePride
Well-known member
Day 29 July 28, 2012 Saturday
Workout
LEGS:
LEG EXTENSIONS, LEG CURLS WARMUPS
LEG PRESS: 8plx20, 10plx20, 12plx20, 14plx20, 16plx20, 18plx20, 20plx12
RACK PULLS: 385x8x4(sets)
I was exhausted and extremely sweaty at the end of this workout as if I did cardio. I also took my dogs for a fasted walk early in the morning. Following the workout I spent two hours in SAMS CLUB, picking out groceries, only to get the counter and find out they didn't take VISA. $400 and I'm stuck with having to cancel my order and go to the desk and get a new card made. I got a temp when I walked in but it didn't have my credit # on it. After standing in line and having thm rung up I find out they didn't give me credit card replacement. So I had to get a new one. Then I get back and find the lines long as hell. I said I'm not standing in this line again, the cashier said take this reciept to self checkout and scan the receipt. He told another cashier assigned there to help me. She never showed up. So I scanned two times and walked out. One item was the protein shake I bought which were EAS RTDs. I opened it and drank one. The other was a new 23' monitor. I left the rest. I was pissed. Let them put it all back for their stupidity.
Workout
LEGS:
LEG EXTENSIONS, LEG CURLS WARMUPS
LEG PRESS: 8plx20, 10plx20, 12plx20, 14plx20, 16plx20, 18plx20, 20plx12
RACK PULLS: 385x8x4(sets)
I was exhausted and extremely sweaty at the end of this workout as if I did cardio. I also took my dogs for a fasted walk early in the morning. Following the workout I spent two hours in SAMS CLUB, picking out groceries, only to get the counter and find out they didn't take VISA. $400 and I'm stuck with having to cancel my order and go to the desk and get a new card made. I got a temp when I walked in but it didn't have my credit # on it. After standing in line and having thm rung up I find out they didn't give me credit card replacement. So I had to get a new one. Then I get back and find the lines long as hell. I said I'm not standing in this line again, the cashier said take this reciept to self checkout and scan the receipt. He told another cashier assigned there to help me. She never showed up. So I scanned two times and walked out. One item was the protein shake I bought which were EAS RTDs. I opened it and drank one. The other was a new 23' monitor. I left the rest. I was pissed. Let them put it all back for their stupidity.
JudgementDay
Legend
Thats a bummer about the credit card.
Nice workouts keep up the good work, can't wait to see that video.
Nice workouts keep up the good work, can't wait to see that video.
packers6211
Well-known member
Good workouts brother and yeah bummer with the card. Hell credit cards just about ruined me!
HokiePride
Well-known member
Day 31 JULY 30, 2012
WORKOUT
BENCH PRESS: 135x30, 225x20, 275x15, 315x12, 365x8, 405x5 (MATCHED PR LAST WEEK), 445x1/2, 455x3 (SLANGER, FILMED, PR +1 from last week)
DB FLYES: 60x8x3
DIPS: BWx8x3 (HAVE BECOME EASY SINCE LAST WEEK, CAN'T FIGURE OUT WHY)
NOTE
Strength has held strong and true. I smashed those reps and yes, excessive but I took a page out of ARNOLD's book. It's awesome. I didnt do the whole workout this week like I did last monday but it was to get primed for the 7 week program I'm using to peak by AUG 18, meet time. If all goes well I shall smash 440 single. I'm on my way. I hardly got any water or food in my system since I had to leave my groceries yesterday at SAMS CLUB. I drove all day today for work so I wasn't sure if this was going to work out. It's all good. I'm on a roll. The video was taken on a friends iPhone. It didn't make it to my email. I'm trying to get it. It felt good.
WORKOUT
BENCH PRESS: 135x30, 225x20, 275x15, 315x12, 365x8, 405x5 (MATCHED PR LAST WEEK), 445x1/2, 455x3 (SLANGER, FILMED, PR +1 from last week)
DB FLYES: 60x8x3
DIPS: BWx8x3 (HAVE BECOME EASY SINCE LAST WEEK, CAN'T FIGURE OUT WHY)
NOTE
Strength has held strong and true. I smashed those reps and yes, excessive but I took a page out of ARNOLD's book. It's awesome. I didnt do the whole workout this week like I did last monday but it was to get primed for the 7 week program I'm using to peak by AUG 18, meet time. If all goes well I shall smash 440 single. I'm on my way. I hardly got any water or food in my system since I had to leave my groceries yesterday at SAMS CLUB. I drove all day today for work so I wasn't sure if this was going to work out. It's all good. I'm on a roll. The video was taken on a friends iPhone. It didn't make it to my email. I'm trying to get it. It felt good.
farmtireguy
Well-known member
Awesome work man.
JudgementDay
Legend
Nice!
btw sent you a pm.
btw sent you a pm.
HokiePride
Well-known member
Got it and answered!
HokiePride
Well-known member
Thank you!
packers6211
Well-known member
Good night brother I wish you video this!!! Those are some wicked pr's and lifts man no joke.
JudgementDay
Legend
Yup, HP is killin it with his lifts.