Heisman's Journal

[Andrew Smith]

Those are some huge front squats.

[Heisman]

Thanks, Andrew.

I've been out of it a bit for various reasons (nothing too bad, but one of them is I had to move a fridge from one apartment to a house and that strained me a bit).

Today I just worked up to some current PR's and I struggled a lot, but I'm happy I got them (315 frontsquat, then a 305 paused backsquat). I also worked up to 40x5 on steep decline situps.

My next workout should be much better.

[cun2x]

Heisman,

How long have you been working out consistently for? Those are some amazing weights you're pushing at such a low bodyweight.

[ddegroff]

Damn those are some strong numbers bro, nice work!

[Heisman]

Heisman,

How long have you been working out consistently for? Those are some amazing weights you're pushing at such a low bodyweight.

Read this post.


http://youtube.com/watch?v=6WWVAe6pa3Q

Oh man, so much to say, but I'll keep it short. When I first picked up a weight 6 years ago I dreamed of someday lifting 500 pounds (at the time I didn't know what lift, I just wanted to do it). I started lifting seriously February 9th of 2004 (I had been saving for months to buy a power rack and I finally got it that day) and my number one goal was to deadlift 500 pounds.

I got to 400 fairly easily but then started to focus more on soccer/track and didn't focus on deadlifts too much. Last summer I got up to 480 but then lost a lot of strength during the school year (couldn't deadlift heavy at college cause the bars had no knurling and I couldn't grip them).

Well, after lifting hard all summer, I've done it. 100% raw. Not even chalk or a belt. That doesn't make it better than other people's 500's but it's what I wanted to do.

I know my form wasn't perfect and I had maybe 15 pounds more in me, but I don't care. I'm gonna now start focusing heavily on O-lifting and training my vertical, so I won't be doing heavy deadlifts again for a long time.

Thanks a lot to everybody who has helped me along the way. It sincerely has meant a lot to me.

[Kyle]

Read this post.


http://youtube.com/watch?v=6WWVAe6pa3Q

Oh man, so much to say, but I'll keep it short. When I first picked up a weight 6 years ago I dreamed of someday lifting 500 pounds (at the time I didn't know what lift, I just wanted to do it). I started lifting seriously February 9th of 2004 (I had been saving for months to buy a power rack and I finally got it that day) and my number one goal was to deadlift 500 pounds.

I got to 400 fairly easily but then started to focus more on soccer/track and didn't focus on deadlifts too much. Last summer I got up to 480 but then lost a lot of strength during the school year (couldn't deadlift heavy at college cause the bars had no knurling and I couldn't grip them).

Well, after lifting hard all summer, I've done it. 100% raw. Not even chalk or a belt. That doesn't make it better than other people's 500's but it's what I wanted to do.

I know my form wasn't perfect and I had maybe 15 pounds more in me, but I don't care. I'm gonna now start focusing heavily on O-lifting and training my vertical, so I won't be doing heavy deadlifts again for a long time.

Thanks a lot to everybody who has helped me along the way. It sincerely has meant a lot to me.

Congrats bro.. I dont told you a cpl times but I'll say it again, you earned it.

Kyle

[cun2x]

Congrats! I will definitely drop in often to check out how you increase your vertical.

[Heisman]

Thanks guys!

Worked out today on 4 hours sleep (actually less... I just couldn't sleep).

Frontsquats:
135x3
185x3
205x3
225x3
245x3
255x2 (both paused)
265x2 (both paused)
275x2 (both paused)

My form wasn't perfect, but it was pretty good considering I was trying to stay as vertical as possible.

Dumbell shoulder presses:
20x5
30x5
40x5
50x2
55x1

I did these standing, both arms at the same time, full range of motion. They're hard, lol.

Steep decline situps:
20x5
30x5

I'm doing these a new way; I'm taking two dumbells and holding them on my shoulders. It's brilliant because it keeps me from cheating. I can't believe I didn't think of it myself.

That's it. Real training starts when I get back to college and have access to bumpers.

[Heisman]

Nice workout today.

I did a bunch of O-lifting stuff (cleans, jerks, snatches, overhead squats) with 45, 65, 75, 85, 95, and 105 pounds. Then I played basketball for 40 minutes. Then I did some other stuff:

One armed assisted chinups from a dead pause:
14x2
12x2
10x1
8x1
6x1.75

This was hard, lol.

Dumbell shouldder presses:
15x5
30x2
45x1
55x2

Last time I got 1 rep, this time I got 2. Works for me.

Incline dumbell presses:
35x5
55x5

I did these steeper than usual.

Steep decline situps:
20x10
30x6.5
40x2.5
20x8

I did these while holding dumbells on my shoulder. It makes the movement really strict and I like that.

That's it.

[cun2x]

Heisman,

What is your vertical currently? Considering that you can DL almost 3x your bw, and squat 2 x bw, I assume that you can put your hand pretty far over the basketball rim from a deadstop jump?