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Hedlesky's How to Get Fat and Strong
 

StormTheBeach
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Join date: Jun 2009
Posts: 3320

Jet Pull:

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mmatt
Level 1

Join date: Jan 2010
Posts: 1069

Your jet pull video was awesome

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AndyCar625
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Join date: Mar 2012
Posts: 3

Who needs a rope anyways? HAHA, that was great!

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spar4tee
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Join date: Sep 2010
Posts: 10335

Damn man. Doing all the cool stuff.

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scj119
Level 4

Join date: Aug 2010
Posts: 4868

Holy shit.

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StormTheBeach
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Join date: Jun 2009
Posts: 3320

Thanks everybody, that was more badass than I could ever describe.



Sunday (day after tuggin' a jet)- 4-1-12- DE Lower- 12 weeks out

Tons of rolling and stretching even though all that stuff is bad for you.

Squats- SSB- Low Box- 305lbs+165 in bands
12x2

Pulls- 365lbs+ 300 in bands- 10x1

Rack Pulls-5 hole (just below knee... right where I start to suck)- + 250 in bands-

245x6
335x6
425x6
515x6
605x6<~~~ old PR with less tension and a belt.






Monday-4-2-12- AM

Face Pulls- Lightx100
Push Downs- Monter Mini x 50
One arm OH- x 50 x each arm
Push Downs x 50
Face Pulls- Lightx100



More in a little bit.

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StormTheBeach
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Join date: Jun 2009
Posts: 3320

Monday-4-2-12- More.

Kneeling Jumps to Box Jumps-

12inch x 10
17x3
20x3
30x3
34x3
36x1
39x1
40x1
43x1

Sled- the sled is about 45lbs, I guess?- Focused on driving through my heels, staying upright, keeping my hips pushed through, and walking as explosively as I possibly could.
135x80 yards
270x 30 yards x 6 trips
400 something x 20 yards x 6 trips<~~~ started slowing down and breaking form on the last one so I stopped

Spread Eagle Sit-Ups 50lb DB x 5 x10
Super Secret Russian Deadlift Exercise- 50lb Kettlebell x 100 reps

Backloaded with:

3 Spicey Chicken Sandwiches
64 ounces of Coke
3 Large Fries
1 litre of orange soda
half a gallon of gatorade

Benching is going to be awesome tomorrow.

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ajweins
Level 3

Join date: Aug 2005
Posts: 947

Very nice backload. I guess I am on the train now as well. After my main training days and after my PWO shake I take down a lb of red potatoes, bag of chex mix, 4 poptarts, a bag of popcorn, and a buttload of bbq sauce with my chicken but it sounds like I got some more work to do.

You are talking about single ply nationals in Orlando?

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StormTheBeach
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Join date: Jun 2009
Posts: 3320

ajweins wrote:
Very nice backload. I guess I am on the train now as well. After my main training days and after my PWO shake I take down a lb of red potatoes, bag of chex mix, 4 poptarts, a bag of popcorn, and a buttload of bbq sauce with my chicken but it sounds like I got some more work to do.

You are talking about single ply nationals in Orlando?


Yep, thats the one.

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StormTheBeach
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Join date: Jun 2009
Posts: 3320

Tuesday-4-3-12- ME Upper

Bench-
135x2x10
185x10
225x5
315x3
365x3
2 Board
405x3
52 RageX
455x3
495x3
525x3
550x2<~~~~ wanted 3 but shut it down at 2. This is like a 50lb PR or something ridiculous

Inc DB Bench- 30'sx20, 70's x 41
Inc DB Rollbacks- 35x6, 45x6, 55x5, 65x6, 75x6, 85x6

Bent Over Rev. Flys- 15's x 3 x 25


Bench feels awesome.

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pushharder
Level 5

Join date: Apr 2005
Posts: 38062

C'mon man, there were no munitions hanging under the wings of that Tomcat. What's up with that?






;-)

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StormTheBeach
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Join date: Jun 2009
Posts: 3320

pushharder wrote:
C'mon man, there were no munitions hanging under the wings of that Tomcat. What's up with that?






;-)



HAHA. Thats what I said. Apparently, the day before, it was fully loaded but no one could move the thing. They emptied something like 8,000lbs of gas so that everyone would at least be able to get it to move.

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StormTheBeach
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Join date: Jun 2009
Posts: 3320

Video of benching today... Nick was taking some candid 'in between' footage. This was actually one of my more serious training sessions... I am a dumbass:

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StormTheBeach
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Join date: Jun 2009
Posts: 3320

Wednesday- Extra

Tons of ext. rot w/mini band
Chaos Bench- 95lbs x 100
Medium Sled- 180x 10 trips x 40 yards

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StormTheBeach
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Join date: Jun 2009
Posts: 3320

Thursday-4-5-12- ME Lower

SSB Squats- Low Box- 165x5, 255x5, 345x5
Suit Bottoms and Belt
435x3
525x3
575x3<~~~~ PR so shut it down. MAYBE had a little more. Another bad nights sleep last night so I feel like a msashed bag of buttholes.

Sumo Deads- Worked up to 495 for 10.

SSB Upper Back GMs- 165x2x20, 255x2x15, 345x2x10

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deat
Level 3

Join date: Sep 2006
Posts: 1045

StormTheBeach wrote:

Backloaded with:

3 Spicey Chicken Sandwiches
64 ounces of Coke
3 Large Fries
1 litre of orange soda
half a gallon of gatorade

------------------------------------------------

Another bad nights sleep last night so I feel like a msashed bag of buttholes.




How do you feel after backloading like a 80$$? Do you think it affects your sleep?

I can get away with a pretty big meals 1 hour before sleep (i.e. recent PR of 24 oz of chicken and 16 oz of steak, a cornucopia of fruits and veggies + 200 grams of sugar from cake and candy)

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StormTheBeach
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Join date: Jun 2009
Posts: 3320

deat wrote:
StormTheBeach wrote:

Backloaded with:

3 Spicey Chicken Sandwiches
64 ounces of Coke
3 Large Fries
1 litre of orange soda
half a gallon of gatorade

------------------------------------------------

Another bad nights sleep last night so I feel like a msashed bag of buttholes.




How do you feel after backloading like a 80$$? Do you think it affects your sleep?

I can get away with a pretty big meals 1 hour before sleep (i.e. recent PR of 24 oz of chicken and 16 oz of steak, a cornucopia of fruits and veggies + 200 grams of sugar from cake and candy)




As long as I stop the backload around 9pm, I feel fine. Anything past that and all of the sugar makes me feel like a honey badger is trying to eat it's way out of my bowels.

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StormTheBeach
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Join date: Jun 2009
Posts: 3320

Friday=4=6=12= DE Upper

Kinda.


Bench-Fat Bar- Onyx Bands (the tension on these is nuts)- 205x12x2

Felt shitty so just did this:

Close Grip Fat Bar+onyx bands- x50 reps
Wide Gripx 50 reps

Rev. Fat Bar Curls- 75x50
Onyx Hammer Curls- x50

Swole, brah.



Saturday- Returning to parasympathetic dominance/wanted to run myself into the ground- 4-7-12-


My secret fat burning breakfast:

A gallon of coffee mixed with coconut milk, 20g whey, 5g creatine. Chugged.

Secret fat burning workout:
Prowler w/ 180lbs. Suicides. 10 yard intervals for 30 yards... this is 120 yards per suicide if you are counting. High handles up, low handles back.

3 suicides in 12:17 actualy trip time. Didnt keep track of rest because it really doesnt matter with this.


Rolled out my quads/it bands, pretty sure I saw a viking fly by on a teredactyl... he had a megaphone in his hand and kept yelling "Open your mind, Quade" at me. Either the world is finally turning into everything I have ever wanted it to be or I have the Prowler AIDS.

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wiggles
Level 3

Join date: Oct 2009
Posts: 965

Those suicides sound brutal. I may need to get in on those to up my conditioning, so I can just hulk smash all the speed events at my next comp.

Strong work as usual man.

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StormTheBeach
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Join date: Jun 2009
Posts: 3320

wiggles wrote:
Those suicides sound brutal. I may need to get in on those to up my conditioning, so I can just hulk smash all the speed events at my next comp.

Strong work as usual man.


The suicides almost made me commit suicide. Shit is nuts.

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StormTheBeach
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Join date: Jun 2009
Posts: 3320

Sunday-4-8-12-DE Lower- 11 weeks out- This week is a tansitional block. I've got a lot of time but want to get work in my gear. Most of this week will be raw, but heavy.

SSB Squats-Low Box, Suit Bottoms, no belt- 305+Avg.x2x2, added light bandsx12x2

Sumo Pulls- Quaded Minis- 315x3x1, 405x9x1<~~~ pretty quick. These always scare the shit out of me because of my hamstring tear. They felt pretty solid today

Close Stance SSB GMs- Bent knee- 75x20, 165x4x20
Barbell Side Bends-135x3x10
Back Ext.- 30lbs x 3x20


Tire Flips- 400lbs... I knew this was going to be bad today. Since the pollen count is more pollen than air, I was already having an asthma attack from the rest of the workout. I dropped the tire on the ground, hit the stopwatch, bent down, got my first flip. While taking in a huge, deep breath and dropping down for the next flip, the jarring of the tire hitting the ground released a green poison death clown that seemed to bee-line straight for my eyes and open mouth. After about 5 minutes of choking and clawing my eyes out, I managed to get my shit together enough to finish the fucking exercise.

Tire- 400lbs- 50 flip in 4:10. PR.


Now I need to go find one of those high school science lab eye wash stations and hope to god this headache goes away at some point.

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StormTheBeach
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Join date: Jun 2009
Posts: 3320

Monday- Drug a light sled forever- 135lbs held between my legs for 10 trips of 40 yards. These sucked. Did some upper back, ab, and hamstring work as well.

Tuesday-4-10-12- ME Upper-

Rev. Band Bench- Avg. Bands- Pinky on rings- 135x2x20, 225x10, 315x5, 365x3, Wraps and the ne UA non-contact mouth guard, 425x3, 445x3, 465x3, 475x3<~~~ stopped here. Didn't have a spotter and pulling this much weight out was making my form go to shit.
Close Grip- 275x25
IW Grip-275x25

Kroc Row- 60x10, 110x10, 160x10, 210x17

Lying M. Mini Pull Aaprts/Back Ext.
3x25, 1x50/2x50

Supra Bar Curls- 10 Neutral/10 Pronated/10 Supinated- 65lbs x 2 sets

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StormTheBeach
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Posts: 3320

Wednesday-4-11-12- Extra

Benched 50lb DBs off of a physio ball for 5 minutes straight. FUNCTIONAL BRAH!!!!

Face Pulls- Light band x 5mins


Prowler Suicides- 230lbs 3 trips, high and low handles, trip time took 8:52... which is about 4 mins faster than last time with 50 more pounds. Gettin' so fit brah. Might even check my Fran this week... gotta get my Fran this week.

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StormTheBeach
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Join date: Jun 2009
Posts: 3320

Thursday-ME Lower-4-13-12-

Warmed up

Squats to soft foam and a below parallel box + 250-275 in band tension-
bar x10, 135x5x3, 225x2x3, 315x3
Added Suit bottoms (Can't wait for my T-REX to get here... that might actually fit!) and belt
405x3
500x3<~~~ goal for the day. This was my old 1rm for this variation... but something broke in my head and I needed to feel more weight on my back
550x3<~~~ best set all day, still felt like I needed more. I usually don't get too fired up when I train but I was going ballistic at this point

585x3 <~~~ first two were hard but I got them pretty smooth. Number three I would compare to when you hear those stories on the news about moms who pull cars off of their trapped babies after an accident. The strength to do this just came from... somewhere? I don't know where. I honestly didn't even remember doing the rep once it was racked. I had to watch the video to make sure I did it.


Wide Stance Straight Bar GMs- 135x5x20

Just stopped. My head was killing me from a mix of breathing in more pollen than air and my spinal fluid felt like it was running backwards and was composed mostly of napalm.

Training after some morning clients then heading out of town for Dustin's (Ultramegasweet on here) wedding... beers will be drank.

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StormTheBeach
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Join date: Jun 2009
Posts: 3320

Friday-4-13-12- DE Upper

FB Bench- No bands or chains, shoulders are still sore from tuesday-
205x12x3

2 Board- 255x6, 305x6, 355x6

Push-Downs/Wide FB Curls-
Avg x 50/75 x 41

Seated OH Push Downs/Rev. Grip Close FB Curls-
Avg x 37/75x30


Feeling swole... head wasn't really in it today. I feel hungover from squatting yesterday... and maybe from the beers I drank immediately post workout as well.

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