Week: 2 Date: Tuesday 6/28/16 Time: 10:30 am Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: Front Squat – 210x4x3/fail, 9/9/9/9 reps, 0 rating Block Pull – 385x2x3/fail, 7/10 reps, 0 rating DB Lateral Raise - 20x2x3/fail, 12/12 reps Planks – bodyweightx3x35sec Accessories: Preacher Curl/French Press superset – 30/80x3x3/fail, 12/12/12 reps Shrugs w/ Straps – 230x3x3/fail (used Pro-Versa Wraps) Daily "Selfie":Mt. Avengers. Mt.Rushmore of Avengers T-Shirt. It has Avengers superheroes instead of the presidents on Mt.Rushmore. I hope you have that clearly now. I am pretty sure I got this shirt at Wal-Mart. Flip-Flops... I watched out for my back on Front squats and especially on Block Pulls. I used a belt on Block Pulls and I only tightened it enough so that I could still fit my hand through it. This allowed me to get into a good position while still giving me enough back protection. (I know that the belt, especially being loose, doesn't help much with actual back support, but is more for intra-abdominal pressure. It is a psychological thing for me.) Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 2: 6/28/16
Archive for June, 2016
Hypertrophy Mesocycle: Week 2: 6/28/16
Posted: June 29, 2016 in Announcements, Training JournalTags: Abdominals, ABs, Avengers, Back, Biceps, Block Pulls, Core, Curl, Curls, Daily "Selfie", DB, DB Lateral Raise, Deadlift, Deadlift Blocks, Deltoids, Delts, French Press, Front Squat, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lateral Raise, Legs, Lifting Straps, Morning, Nick Bennigsdorf, Planks, Preacher, Quads, Renaissance Hypertrophy, Selfie, Shrugs, Squat, Straps, Training Partner, Traps, Triceps, Tuesday, Video, Week 2
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Hypertrophy Mesocycle: Week 2: 6/27/16
Posted: June 29, 2016 in Announcements, Training JournalTags: 'Merica, Abdominals, ABs, Barbell, Bench, Bench Press, Biceps, Calves, Chest, Crunch, Curl, Curls, Daily "Selfie", EZ Bar, Front Squat, Hammer, Hammer Curl, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Kicking Mass, Legs, Monday, Nick Bennigsdorf, Quads, Red HighTops, Renaissance Hypertrophy, Row, Rows, Selfie, Squat, Training Partner, Triceps, Underhand EZ Bar Row, Video, Volleyball, Week 2, Wide Grip, Wrist Curl, Wrist Extension
Week: 2 Date: Monday 6/27/16 Time: 11:00 am Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: Wide Grip Bench Press - 205x3x3/fail, 12/12/12 reps, 1 rating Front Squat – 210x1x3/fail, 12 reps, 0 rating Underhand EZ Bar Row – 130x2x3/fail, 12/12 reps Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: Hammer Curl/Tricep Ext. superset – 30/60x3x3/fail, 12/12/12 reps BB Wrist Curl/Ext. – 50x3x3/fail Calf Raises - Bodyweight+20x3x30 Daily "Selfie":Kicking Mass & Taking Names Cut-off. This was our summer volleyball shirt from last year. Our team is made up of parishioners from our Catholic church, hence the Kicking "Mass" part. Red, High Top, Converse shoes I've had since before high school. Back felt much better. I did a 10 min back stretching video before the workout and it really helped. I might work that in a few times a week now. Bench press is still feeling really easy while squats are getting harder. I am finished with Week 1 now and I feel that my muscles have adapted (very slightly) to the new volume and rep scheme. Hopefully that will get better and better. Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/27/16
DIY – Supplements
Posted: June 25, 2016 in Announcements, Meal Plan, Product ReviewsTags: Amazon, BCAAs, Beta Alanine, Bulk Supplements, BulkSupplements.com, Caffeine, Creatine, Creatine Monohydrate, Diet, Dietary Journal, DIY, Gatorade, Post-Workout, Pre-Workout, Supplement Review, Supplements, Wal-mart, Whey, Whey Protein, Whey Protein Isolate
I decided that I was spending WAY too much money on supplements. Because supplements are supposed to be SUPPLEMENTAL to what I am already consuming I thought it was a waste of money to pay for the Big Name Brands with their fancy Proprietary Blends and what not. I decided to try to create my own personal Pre and Post workout supplements. I buy ingredients in bulk. My last bill was around $140.00. This included ingredients for both the pre and post workout stuff. The amount of ingredients that I bought should supply enough material for around 3 months of training (1-2 times a day, 5-6t times a week). The equates to around $1.50 a day or $45 a month. I was spending $100-150 a month on the Big Name Brands. I tried to keep it simple and easy. I researched what a lot of the Big Name Brands used for ingredients in their supplements and tried to replicate it as closely as I could. What I found was that most pre and post workout supplements contained roughly the same ingredients as other pre and post workout supplements. Here are the main ingredients:
Pre-Workout
- Caffeine
- BCAAs
- Beta Alanine
- Creatine
- Flavoring
Post-Workout
- Whey Protein
- BCAAs
- Creatine
- Flavoring
These along with a few other ingredients (glutamine, vitamin c, etc) make up the bulk of most pre and post workout supplements. I decided to go to BulkSupplements.Com to see how cheap (but good) of ingredients I could get. After I placed my order (I actually ordered through Amazon so I could get 2 day free shipping so I could get it faster) I figured out how much of each ingredient to use to get me to the average amount that most other supplements used. Here is what I came up with:
Pre-Workout
- Green Coffee Bean – 1/8 tsp = ~212mg of Caffeine
- BCAAs (2:1:1) – 3 tsp = ~5.3g
- Beta Alanine – 1/2 tsp = ~2.3g
- Creatine Monohydrate (Micronized) – 1 tsp = ~5g
- Great Value (Wal-mart brand) Sugar free-Low calorie Pink Lemonade Drink Mix – 1/2 packet = 1/2 tsp = 5 cal, o carbs 15mg Potassium, and flavoring to cover up the other stuff.
Post-Workout
- Whey Protein Isolate – 2 Tbsp = ~30g
- BCAAs (2:1:1) – 3 tsp = ~5.3g (yes, I know I probably didn’t need to double up on the BCAAs)
- Creatine Monohydrate (Micronized) – 1/2 tsp = ~2.5g (yes, I know I probably don’t need much more than 5g of Creatine a day)
- Gatorade Powder – 1 scoop/12 oz = 80 cal, 21g carbs, and is good flavoring.
I poured the powders into (better)sealable containers and labeled them. I measure them out each time.
If any of my readers have other ideas or a better way/cheaper way, etc. let me know. I am open to trying anything. I have been using my DIY supplements for a few weeks and I think they do help with my pre-workout energy and post-workout muscle soreness.
Hypertrophy Mesocycle: Week 1: 6/24/16
Posted: June 25, 2016 in Announcements, Training JournalTags: 1 Arm DB, Barbell, BB, Bench, Bench Press, Biceps, Calves, Crunch, Crusaders, Curl, Curls, Daily "Selfie", DIY, French Press, Friday, Heavy Hammer Gym, High Bar, High School, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Nick Bennigsdorf, One Arm DB, One Arm DB Row, Preacher, Renaissance Hypertrophy, Renaissance Periodization, Row, Rows, Selfie, Squat, Super Set, Training Partner, Triceps, Upright Rows, Video, Week 1, Wide Grip, Wrist Roller
Week: 1 Date: Friday 6/24/16 Time: 12:30 pm Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: High Bar Squat - 355x3x3/fail, 6/6/6 reps, -1 (really hard today) Wide Grip Bench Press – 155x2x1/2 Mondays reps, 6/6 reps, 1 rating One Arm DB Row – 75x2x3/fail, 12/12 reps BB Upright Row - 90x2x3/fail, 12/12 reps Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: Preacher Curl/French Press superset – 25/75x3x3/fail, 12/12/12 reps DIY Wrist Roller – 45x3 Calf Raises - Bodyweightx9x10 Daily "Selfie":Crusaders: Bash at the Barefoot 2007 Cut-off. The was a high school reunion type of party I went to almost 10 years ago. Flip-flops... Back felt tight, but after a few sets of squats it started to loosen up. It was a bit sore the whole time, but manageable. Some of the movements each day are starting to get hard while others are still really easy. I am not sure how the program will auto regulate this, but I trust it and the great staff at Renaissance Periodization. Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/24/16
DIY – Deadlift Blocks
Posted: June 25, 2016 in Announcements, Product ReviewsTags: Block Pulls, Deadlift, Deadlift Blocks, DIY
I have become a HUGE fan of the Do-It-Yourself stuff lately. I have taken it upon myself to try to upgrade and outfit the Heavy Hammer Gym with as many DIY projects that I can. My latest endeavor resulted in a pretty nice product. I made Deadlift Blocks. Here is what you need to know:
- Here is a great article from EliteFTS explaining some benefits of partial range of motion deadlifting: Partial Movement Training For The Deadlift / Elite FTS
- You can make this a DIY project, but if you don’t think you are up to it there are a lot of choices out there for purchasing deadlift blocks such as: Rogue 15 Wood Jerk Block Pair, Rogue Medium Metal Pulling Blocks, or DC Blocks – Set of 18.
- List of materials used. (you can make them to whatever dimensions you think will work for you and your space/needs; this list will make 2 blocks(because you need 2 blocks to do it right))
- 8 – 4×4 cut to 15″ lengths (I actually used 2×4’s because I couldn’t cut the thicker wood)
- 2 – 3/4″ plywood cut to 15″ squares
- 2 – 1/2″ rubber matting cut to 15″ squares ( I used a very nice welcome mat for mine, just flipped it upside down; people tend to use horse stall mats)
- 4 – 1×2 cut to 15″ length (so weights don’t roll off the top of the block)
- 2 1/2 ” or 3″ screws
- EXTRA: Wood Glue (I actually used industrial strength so it will hold up longer)
Pretty easy to put together. Used 4-4×4’s on the bottom, screw them together (use wood glue too, maybe, I did), screw (wood glue) plywood to top of 4×4’s, screw (wood glue) rubber mat to top of plywood, screw (wood glue) 2- 1×2’s to top of mat on either side. Be generous with screws (wood glue) to make sure it can handle the HUGE weights you will be using on it.
Hope you like this DIY project as much as I have. I have used them multiple times now with 400+ lbs and they haven’t moved/given out at all. Check back from time to time for more DIY Gym Projects.
Hypertrophy Mesocycle: Week 1: 6/23/16
Posted: June 25, 2016 in Announcements, Training JournalTags: Back Pain, Biceps, Block Pulls, Crunch, Daily "Selfie", Deadlift, Good Morning, Hammer, Hammer Curl, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lifting Straps, Nick Bennigsdorf, Nike, No Shoes, Polish Power, Pudzianowski, Renaissance Hypertrophy, Renaissance Periodization, Row, Rows, Selfie, Shrugs, Straps, Super Set, Thursday, Triceps, Upright Rows, Video, Week 1
Week: 1 Date: Thursday 6/23/16 Time: 1:30 pm Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: Block Pull – 365x3x3/fail, 8/7/6 reps, 0 rating ( I totally strained my back between 2nd and 3rd sets, i.e. the belt being put on) Low Bar Good Morning – 90x2x3/fail, 12/12 reps, 1 rating BB Upright Row – 90x2x3/fail, 12/12 reps Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: Hammer Curl/Tri Ext superset – 25/55x3x3/fail, 12/12/12 reps Shrugs w/Straps – 225x3x3/fail Daily "Selfie":My Pudzianowski Poland T-shirt. POLISH POWER!!! Maruisz Pudzianowski is one of my favorite professional strongmen. Nike elbow sleeves used to protect my shins during deadlifts. And, apparently at the time, no shoes. Back felt terrible after 2nd set on Block Pulls. I pushed my way through the rest of the workout, but I don't know if that was a good idea. I will be hitting the chiropractor tomorrow and maybe a massage next week. Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/23/16
Hypertrophy Mesocycle: Week 1: 6/22/16
Posted: June 22, 2016 in Announcements, Training JournalTags: Abdominals, ABs, Arms, Biceps, Calves, Crunch, Curl, Curls, Daily "Selfie", DB, DIY, Dumbbells, EZ Bar, Figure 4, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lat Day, Lateral Raise, Lats, Mesocycle, Morning, Overhead Press, Renaissance Hypertrophy, Row, Rows, Selfie, Shoulders, Solo, Triceps, Videos, Wednesday, Week 1, Wrist Roller
Week: 1 Date: Wednesday 6/22/16 Time: 10:30 am Location: Heavy Hammer Gym Training Partner: N/A Working Sets: Overhead Press – 145x5x3/fail, 9/9/8/8/8 reps, 0 rating Underhand EZ Bar Row – 125x2x3/fail, 12/12 reps DB Lateral Raise – 20x2x3/fail, 12/10 reps Figure 4 Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: EZ Bar Curl/Overhead Machine Ext superset – 75/50x3x3/fail, 12/12/12 reps DIY Wrist Roller – 45x3 Calf Raises - bodyweightx9x10 Daily "Selfie":Fear No Evil Cut-off (Matt 28:20/Deut 31:6, "Be Strong and of good courage; Do not be afraid, nor be dismayed, for the Lord your God is with you wherever you go". Flip-Flops... Training felt great today. Shoulders were a little sore from yesterday but I managed to complete all reps/sets required for the day. I am really starting to get into this new training style. I know it will get harder the next couple weeks as intensity and volume change, but hopefully my body will be ready for the adaptation. Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/22/16
Product Review: Matt Wenning’s Lifting Straps
Posted: June 22, 2016 in Announcements, Product ReviewsTags: Lifting Straps, Matt Wenning, Product, Product Review, Review, Straps
I recently received a pair of Matt Wenning’s Lifting Straps. The craftsmanship on these straps is amazing. They stitching is impeccable. The materials used are of great quality and held up to some testing. These straps are very effective for the purpose of strapping your hands to a barbell or dumbbell. They are even long enough to use for axle bars. I would definitely recommend these straps to anyone. They will become a staple of my training programs. You can find them soon at http://www.wenningstrength.com. I believe they will be $14.99 plus S&H.
Hypertrophy Block 6/21/16
Posted: June 22, 2016 in Announcements, Training JournalTags: Biceps, Block Pulls, Curl, Curls, Daily "Selfie", DB, Deadlift, Deltoids, Dumbbells, Front Squat, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Lateral Raise, Legs, Ludus Magnus, Matt Wenning, Nick Bennigsdorf, Planks, Renaissance Hypertrophy, Renaissance Periodization, Selfie, Shrugs, Straps, Training Partner, Traps, Triceps, Week 1
Week: 1 Date: Tuesday 6/21/16 Time: 6:30 pm Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: Front Squat – 200x5x3/fail, 8/8/7/7/7 reps, 0 rating Block Pull – 365x2x3/fail, 7/8 reps, 0 rating DB Lateral Raise – 20x2x3/fail, 12/12 reps Planks – bodyweightx2, 30sec/30sec Accessories: Preacher Curl/French Press superset – 25/75x3x3/fail, 12/12/12 reps Shrugs w/straps (used new Ludus Magnus straps from www.wenningstrength.com ) – 225x3x3/fail, 12/12/12Daily "Selfie":
Tough As Nails T-shirt. Flip-Flops... I feel that this new style of full-body hypertrophy training is going to kill me. I have never trained this way before. I hate reps higher than 5 (I am a powerlifter you know). This is going to take some getting used to. That being said, I have been having fun with some new exercises and have actually been hitting most of my reps. I feel that this training will really help with my muscular endurance (not a lot of endurance, but better than what I currently have) and give me some GAINZ in the muscle size department. My quads are sore after two days of front squats, but not as bad as I thought they would be. Maybe they will be worse tomorrow. Here is a link to the video of my training on my YouTube channel: https://www.youtube.com/watch?v=Fu__D3O2-lc
I’m Back!!!
Posted: June 21, 2016 in AnnouncementsTags: Announcements, Blog, Book Review, DIY, Hypertrophy, Hypertrophy Block, Nick Bennigsdorf, Renaissance Periodization, Review, Supplement Review, Supplements, Training Partner, Videos
After a long hiatus from blogging I have decided to return to the world of digital journaling. (thats basically what my blog is) I have begun a new training program supplied by Renaissance Periodization. It will include a 15 week Hypertrophy Block, a 12-16 week Strength Block, and a 4 week Peaking Block before my next competition. I just started week 1/workout 1 today. Check out the blog entitled Hypertrophy Block 6/20/16 if you want to see what it included. I will try to do a better job next time discussing my feelings (like a social justice warrior/triggered person) next time on how I think that particular training session went. I will also resume my book reviews and product reviews. I have started DIY (Do-It-Yourself) pre-workout and post-workout supplements and will review that process too, as well as give you an easy receipe you could follow. I will also post DIY projects that I have been working on in regards to equipment or gym accessories. Hopefully, I will also start posting videos again and I will introduce you to my new training partner Nick. This is just a heads up. Look for more posts coming soon.
PS: Here is my daily selfie coming back. This is a shirt I got for helping carry the giant Warner Bros balloon during a parade a few years back.
Heavy Hammer Gym 