Archive for June, 2016

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":

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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
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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":

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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

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

  1. Caffeine
  2. BCAAs
  3. Beta Alanine
  4. Creatine
  5. Flavoring

Post-Workout

  1. Whey Protein
  2. BCAAs
  3. Creatine
  4. 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

  1. Green Coffee Bean – 1/8 tsp = ~212mg of Caffeine
  2. BCAAs (2:1:1) – 3 tsp = ~5.3g
  3. Beta Alanine – 1/2 tsp = ~2.3g
  4. Creatine Monohydrate (Micronized) – 1 tsp = ~5g
  5. 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

  1. Whey Protein Isolate – 2 Tbsp = ~30g
  2. BCAAs (2:1:1) – 3 tsp = ~5.3g (yes, I know I probably didn’t need to double up on the BCAAs)
  3. Creatine Monohydrate (Micronized) – 1/2 tsp = ~2.5g (yes, I know I probably don’t need much more than 5g of Creatine a day)
  4. 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.

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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":

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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

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:

  1. Here is a great article from EliteFTS explaining some benefits of partial range of motion deadlifting: Partial Movement Training For The Deadlift / Elite FTS
  2. 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 PairRogue Medium Metal Pulling Blocks, or DC Blocks – Set of 18.
  3. 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))
    1. 8 – 4×4 cut to 15″ lengths (I actually used 2×4’s because I couldn’t cut the thicker wood)
    2. 2 – 3/4″ plywood cut to 15″ squares
    3. 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. 4 – 1×2 cut to 15″ length (so weights don’t roll off the top of the block)
    5. 2 1/2 ” or 3″ screws
    6. 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.

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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.

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":

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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
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":

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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

wp-1466558794478.jpgI 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.

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, 12/12/12

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Daily "Selfie":

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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

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.

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