Author: fjhackett

2024-01-01 – Week 2 Day 1

Overhead Press (Barbell)
Set 1 : 90 lb x 3
Set 2 : 100 lb x 3
Set 3 : 115 lb x 5

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 10
Set 2 : 120 lb x 10
Set 3 : 120 lb x 10

Solid OHP day. My form is far from perfect, I mostly blame Drew, but it’s getting better. My form is going to be bad for at least the next 6 months. It’s still a relatively new movement. Lats back down to 150 felt great. Next block we’re going to introduce the earthquake bar. My shoulders need the stability work. I’ve gotten over the ego bruising OHP day brings. I did every single one of those reps today. I’m getting stronger.

2023-12-28 – Week 1 Day 3

Bench Press (Barbell)
Set 1 : 190 lb x 5
Set 2 : 220 lb x 5
Set 3 : 245 lb x 4

Bench Press (Dumbbell)
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 10

Lat Pulldown
Set 1 : 160 lb x 10
Set 2 : 160 lb x 10
Set 3 : 160 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10

Face Pull
Set 1 : 90 lb x 12
Set 2 : 90 lb x 12
Set 3 : 90 lb x 12

Incline Bench Press (Dumbbell)
Set 1 : 35 lb x 15
Set 2 : 45 lb x 10
Set 3 : 45 lb x 10
Set 4 : 45 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 10
Set 2 : 120 lb x 10
Set 3 : 120 lb x 10

Haven’t been able to hit all five reps yet for week 1. Last cycle’s W1D3. 245 moved exactly like 240 moved. We’re gonna call that progress. Pulldowns are going to be dropped to 150. I can handle 160 but I’m failing over to shoulders/biceps and my shoulders hurt a bit tonight. Will finish this cycle with 150 and try again next go round. Adding incline makes this a dynamite chest day. Tris at 120 is EXACTLY where it should be. Solid effort day. Had a great chuckle during a massage tonight. “Your lats have a lot of little knots.” Yes, yes they do.

CS101 – class is now in session

Mood: Kanye West: The College Dropout

Drew loves big traps on men, so naturally he was jealous of my shrug game (still is, too). After watching me show up for three weeks straight, he finally couldn’t take it anymore and approached me. With the faith of a fat man not trying any free samples at a Costco bakery of this actually happening, I accepted. He was going to teach me how to lift, and I was going to teach him computers. If nothing else, I’d survived another encounter with Drew. We set a date: May 15th. I’d been visiting my mom the week prior, and I told her how excited I was to work with someone with his expertise. I gave it 50/50 odds of it actually happening. I came home on May 11th.

At 0837 May 12th, 2023, my phone range. To this day, I don’t know why I answered. I don’t know why I agreed. I cannot explain the amount of time-stopping calculus that took place in the empty void I call a brain. I was in bed. All I had to do was roll back over, but the two cells bouncing around had finally met in their endless game of pong, and they made a decision. And what was that decision, you may ask? I invited a (probably) homicidal maniac over to pick out a guest room.

The content of that phone call and subsequent first visit are private. What I will share is that I have never in my life encountered a more honest person than Drew. It may be very loud, slightly abrasive, and often unnecessarily crass truth, but it’s all thriller and no filler. The man is exactly who he says he is, and his word is his bond. His values and morals remind me of my late father. They share a common thread of USMC.

On May 12th, 2023, Drew moved into my guest room. I’d not had a roommate in 10 years. Col. Hensley, if you ever read this, apologies again for having missed your going-away call! I had a few going on. I met Courtney that weekend as well. Poor Courtney. She did everything but ask if she could come inside. It was kind of funny. Anyhow, Courtney and I met as well. Which was good because she was basically here as well for the next six months.

Drew and I had a new deal. He was going to live here and train me, rent-free. In my head, this was going to last a max of 1-2 weeks. Maybe a month. I could tell Courtney still had feelings for him and Drew. Well, Drew is a talker, so I knew he did too. I’d given Drew a guaranteed place to stay until his next competition in August, but there was no way he’d be here until then. I was wrong. Way wrong. In a good way, but still, wrong.

2023-12-26 – Week 1 Day 2

Deadlift (Barbell)
Set 1 : 245 lb x 5
Set 2 : 280 lb x 5
Set 3 : 320 lb x 6

Inverse Curl
Set 1 : 225 lb x 10
Set 2 : 225 lb x 10
Set 3 : 225 lb x 10

Hanging Leg Raise
Set 1 : 10 reps
Set 2 : 10 reps

Shrug (Dumbbell)
Set 1 : 65 lb x 15
Set 2 : 65 lb x 15
Set 3 : 65 lb x 15

Hammer Curl
Set 1 : 40 lb x 10
Set 2 : 40 lb x 10
Set 3 : 40 lb x 10

Deadlift day is always a favorite. Solid pull day. Got a little side tracked talking to a couple of people but doesn’t kill me to be social every so often. Inverse curls probably need to drop down to 205? They should have felt a bit spicier. I want to make good use of that machine for at least two blocks. I’ve not really done any focused bicep work in 5-6 months? Was happy with 40’s. Should probably try 45’s.

2023-12-25 – Week 1 Day 1

Overhead Press (Barbell)
Set 1 : 80 lb x 5
Set 2 : 95 lb x 5
Set 3 : 105 lb x 8

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 160 lb x 10
Set 2 : 160 lb x 10
Set 3 : 160 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 110 lb x 12
Set 2 : 110 lb x 12
Set 3 : 110 lb x 12

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

I wasn’t good about keeping up during last week’s deload. I’ll have to be better about that going forward. OHP moved up weight wise but percentage, the weights are the same. The reps were higher this week. 8 on the AMRAP vs 6 and the full 5×10 after. The session I want to compare to was pre-journal or whatever this should be called and I can’t link. So again, proof why doing this helps. Moved lat raises up to 160. Spicy towards the end and felt my biceps taking over. Have to be careful to not let that happen. We’ll see how Thursday goes with pulldowns and maybe drop the weight if it doesn’t go well.

Merry Christmas All.

2023-12-08 – Week 3 Day 3

Bench Press (Barbell)
Set 1 : 215 lb x 5
Set 2 : 240 lb x 3
Set 3 : 270 lb x 2

Bench Press (Dumbbell)
Set 1 : 55 lb x 10
Set 2 : 55 lb x 10
Set 3 : 55 lb x 10
Set 4 : 55 lb x 10
Set 5 : 55 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Push Ups
Set 1 : 5 reps
Set 2 : 5 reps
Set 3 : 5 reps
Set 4 : 5 reps
Set 5 : 5 reps

Rear Delt Fly (Machine)
Set 1 : 110 lb x 10
Set 2 : 110 lb x 10
Set 3 : 110 lb x 10

Solid heavy bench day. Uncle Drew was in the house. I’ve enjoyed the increase in chest volume with the BBB portion. I can honestly say I’m looking forward to a deload week for the first time. Bench moves up next block. Lat pulldowns need to move up as well. Deload week will be pull up time. I know it’s there.

Uncle Drew says Surprise mfer! Two more reps!
Elves make the best spotters in December.

2023-12-08 – Week 3 Day 2

Deadlift (Barbell)
Set 1 : 275 lb x 5
Set 2 : 315 lb x 3
Set 3 : 345 lb x 3

Deadlift
Set 1 : 225 lb x 10
Set 2 : 225 lb x 10

Farmer’s Walk (Weighted)
Set 1 : 246 lb x 8

Shrug (Dumbbell)
Set 1 : 60 lb x 20
Set 2 : 60 lb x 20
Set 3 : 60 lb x 20

Good pulls today. Only needed to hit one so very pleased with three. Was a bit short on time today so this one was hurried. Skipped planks.

2023-12-08 – Week 3 Day 1

Overhead Press (Barbell)
Set 1 : 90 lb x 5
Set 2 : 105 lb x 3
Set 3 : 115 lb x 3

Overhead Press
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 110 lb x 12
Set 2 : 110 lb x 12
Set 3 : 110 lb x 12

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Banded Tricep 1 & 1/4
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 8 reps

3 reps felt solid for the 1+ AMRAP. This has been a solid OHP block with a deload next week. Nailed the 5×10 with 60# today. OHP increases next block.

Enter the Drew – Boneyard Barbell

April 2023, I decided to try a new gym, Boneyard Barbell. Sounds intense, right? As I’ve learned, you go there to train, not to lift. This was only my 5th month back in the gym. The owner wasn’t there to give me a keycard but gave me the combo to get in. Soon as I walked in, what I can only describe as the love child between Hulk Hogan & the Iron Sheik, semi greeted/yelled at me. I’m still not sure but regardless I peed myself a little in that moment. This behemoth of a man stood in front of me. His body odor was horrific but it matched the metal, HateBreed, that was making my ears bleed. He had the wolverine beard thing going on which you could argue was assaulting my eyes. The moment I opened the door to Boneyard, Drew immediately violated every sense I have except taste (thank god). This book was thrust in my face, Josh someone and 8×12? He was like a really super jacked and aggressive Jehovah Witness with his book. Whatever you wish dot com Hugh Jackman. Just let me explore this new place and do my thing. Most people stop talking when they see you put in headphones, Drew talks louder. 30 minutes later, I was doing some cable work, Drew walks back and orders someone to chalk his back. I obliged hoping he’d spare my dogs if I did so incorrectly. The next moment, paused time for me. I tried to catch my words from escaping my mouth. I saw them travel to his ears. “Do you want a spot?” This man had more weight on the bar then I could know at a glance, 405+ pounds. I had no business being near this barbell. I didn’t even know what a monolift was. Drew said yes. Neither of us died that day, thankfully. I went home and immediately purchased ear plugs (highly recommended). I didn’t know who this guy was but I knew I wanted to lift around him. What I REALLY didn’t know was I’d just taken the first step of a life changing path. To be continued…

2023-12-08 – Week 2 Day 4

Safety Bar Squat
Set 1 : 65 lb x 5
Set 2 : 65 lb x 5
Set 3 : 115 lb x 3
Set 4 : 115 lb x 3
Set 5 : 115 lb x 3
Set 6 : 155 lb x 3
Set 7 : 155 lb x 3
Set 8 : 155 lb x 3

PT
Set 1 : 30 Min

This is not a strength day. This is a PT day. Today hurt, in a good way. My hip flexors are still gaining mobility. I was able to squat to depth today. It hurt. But I got there. Not worried about weight, yet.