Archive for July, 2016

DELOAD WEEK!

Week: 5

Date: 7/18-22/16

Time: Various

Location: Heavy Hammer Gym
         
Training Partner: Nick Bennigsdorf

7/18/16

Working Sets:

Wide Grip Bench Press - 195x2x6

Front Squat - 200x1x4, 200x1x3

Underhand EZ Bar Row - 125x2x6

Crunches - Bodyweightx2x10

Accessories: 

Hammer Curl/Tricep Ext. Superset - 20/35x3x6

Calf Raises - 25x2x10

Barbell Wrist Curl/Ext. - 45x3x6

7/19/16

Working Sets:

Front Squat - 200x2x4

Block Pull - 365x1x3, 365x1x4

Dumbbell Lateral Raise - 20x2x6

Planks - Bodyweightx2x15sec

Accessories:

Preacher Curl/French Press Superset - 20/40x3x6

Shrugs w/Straps - 135x3x6

7/20/16

Working Sets:

Overhead Press - 75x2x4

Underhand EZ Bar Rows - 65x2x6

Dumbbell Lateral Raise - 20x2x6

Figure 4 Crunches - Bodyweightx2x10

Accessories:

EZ Curl/OH Pulley Ext Superset - 40/35x3x6

Wrist Roller - 35x3

Calf Raises - 25x2x10

7/21/16

Working Sets:

Block Pull - 185x1x4, 185x1x3

Low Bar Good Morning - 45x2x6

Barbell Upright Row - 45x2x6

Crunches - Bodyweightx2x10

Accessories:

Hammer Curl/Tricep Ext. Superset - 20/35x3x6

Shrugs w/Straps - 135x3x6

7/22/16

Working Sets:

High Bar Squat - 180x2x3

Wide Grip Bench Press - 90x2x6

One Arm Dumbbell Row - 40x2x6

Barbell Upright Row - 45x2x6

Planks - Bodyweightx2x15sec

Accessories:

Preacher Curl/French Press Superset - 20/40x3x6

Wrist Roller - 45x3

Calf Raises - 25x2x10

Daily "Selfie" - None


This was my first Deload Week during the new Renaissance Periodization Hypertrophy program.  It was also the first Deload Week that I actually wanted to come.  Volume was getting high and I was actually looking forward to a deload.  I actually felt that the deload would help me and I didn't get super antsy the first few days.
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Week: 4

Date: Sunday 7/17/16

Time: -

Location: Heavy Hammer Gym
         
Training Partner: -

Working Sets:

High Bar Squat – 390x3x2/fail, 6/6 reps, -1 rating

Wide Grip Bench Press- 195x2x6, 6/6, +1 rating

One Arm Dumbbell Row - 85x3x1/fail, 12/12/12 reps

Barbell Upright Row - 100x3x1/fail, 12/12/12 reps

Accessories:

Preacher Curl/French Press superset – 40/80x3x3/fail, 10/8/8 reps

Daily "Selfie" - No


No Video Again...
Week: 4

Date:Friday 7/15/16

Time: -

Location: Heavy Hammer Gym
         
Training Partner: -

Working Sets:

Block Pull – 400x3x1/fail, 8/8/8 reps, 0 rating

Low Bar Good Morning - 100x2x1/fail, 12/12 reps, 0 rating

Barbell Upright Row - 100x3x1/fail, 12/12/12 reps

Crunches - Bodyweightx2x1/fail, 34/34

Accessories:

Hammer Curl/Tricep Ext. superset – 40/70x3x3/fail, 12/12/12 reps

Daily "Selfie" - None

My video editing software wasn't working so there will be no videos for a couple weeks...Sorry.
Week: 4

Date: Thursday 7/14/16

Time: 3:15 pm

Location: Heavy Hammer Gym
         
Training Partner: None

Working Sets:

Overhead Press – 220x2x1/fail, 10/10 reps, 0 rating

Underhand EZ Bar Row - 400x2x1/fail, 8/8 reps, 0 rating

DB Lateral Raise - 2-x3x1/fail, 12/12/12 reps

Figure 4 Crunches - Bodyweightx2x1/fail, 45/45 sec

Accessories:

EZ Bar Curl/Tricep Ext. superset – 80/70x3x3/fail, 12/12/12 reps

Wrist Roller - 55x3

Daily "Selfie" - 

wp-1468592445266.jpg
This is my 'Merica Tank Top.  You can also see my Strong(er) Lever belt, SBD Elbow Sleeves, and my Icon Ag and Turf hat.

I love Overhead Press day! The only thing I don't like is that the program keeps adding more and more sets and it takes me so much longer to get through a workout.  I am looking forward to OHPing more and more weight.  I would love to be able to push press 315 within the next year.


Video Coming Soon!!!
Week: 4

Date: Wednesday 7/13/16

Time: 10:45 am

Location: Heavy Hammer Gym
         
Training Partner: None

Working Sets:

Front Squat – 220x2x1/fail, 10/10 reps, 0 rating

Block Pull - 400x2x1/fail, 8/8 reps, 0 rating

DB Lateral Raise - 2-x3x1/fail, 12/12/12 reps

Planks - Bodyweightx2x1/fail, 45/45 sec

Accessories:

Preacher Curl/French Press superset – 40x80x3x3/fail, 10/10/10 reps

Shrugs w/Straps - 255x3x3/fail - 12/12/12

Daily "Selfie" - 

wp-1468435876647.jpg
This is one of my Jesup Gym T-shirts I got while I was on my #liftingtour on vacation.  Jesup Gym in Jesup, IA only costs $1.00 to enter for the day.  I was able to workout here after purchasing some new equipment for Heavy Hammer Gym at the Jesup Gym Equipment store next door. Very friendly staff.  Basically a mom and pop store that has been in business for a little over 32 years. I will write more about them later.

Today's Front Squats weren't awful, but I could only do 10 reps with this weight. (thats ok as long as I am in the 6-10 rep range) Block Pulls felt good as well, even though I only got 8 there.  I feel like my deadlift setup is finally clicking.  Hopefully I can translate this to pulling from the floor in my next strength cycle.


Video Coming Soon!!!
Week: 4

Date: Tuesday 7/12/16

Time: 1:00 pm

Location: Heavy Hammer Gym
         
Training Partner: Nick Bennigsdorf

Working Sets:

Wide Grip Bench Press – 215x3x1/fail, 12/12/12 reps, +1 rating

Underhand EZ Bar Row - 140x3x1/fail, 12/12/12 reps

Crunches - Bodyweightx2x1/fail, 35/35 reps

Accessories:

Hammer Curl/Tricep Ext. superset – 40x70x3x3/fail, 12/12/12 reps

Barbell Wrist Curl/Ext. - 65x3x3/fail, 12/12/12 reps

Calf Raise - 325x4x25 - 25/25/25/25 reps

Daily "Selfie" - 

wp-1468419367057.jpg
This is my new 22nd Street Barbell T-shirt. It is a great shirt for lifting.  Stretchy and light weight.  Also pictured: SBD Elbow Sleeves, Strong(er) Lever Belt, Little People Farm, Nick's shoe, camera trip-pod.

Volume has still been too high for my legs.  Program cut out my Front Squats again for today.  Hopefully tomorrow they will go well.  Tried to do some benching with my belt on to see how that felt.  I actually kind of liked the extra pressure.  Maybe if I had a single pronged, 10mm belt it would feel a little better.  This 13mm lever is a  little thick for benching.


Here is the link to the video - 
Heavy Hammer Gym: Hypertrophy Mesocycle: Week 4: 7/12/16
Sorry it has been a little over a week since I have posted.  My wife and I took our daughter on a little vacation.  We went to Des Moines, IA (Polk City) and stayed with my in-laws.  While we were there we went to an Iowa Cubs game and visited the Blank Park Zoo and Living History Farms while spending a lot of time with my wife's family. It was a fun 10 day vacation.  The best part about it was not missing a day of training.  The owner of 22nd Street Barbell in Des Moines was kind enough to let me train at their gym while I was on vacation.  It was a great place and I will do a post about their gym later.  On to my Training Journal:

Week: 2

Date: Friday 7/2/16

Time: 9:00 am

Location: Jesup Gym Equipment, Jesup, IA
         
Training Partner: None

Working Sets:

High Bar Squat – 375x3x3/fail, 6/6/6 reps, -1 rating

Wide Grip Bench Press – 185x2x6, 6/6 reps, +1 rating

One Arm DB Row - 80x2x3/fail, 12/12 reps

Barbell Upright Row - 95x2x3/fail, 12/12

Accessories:

Preacher Curl/French Press superset – 30/80x3x3/fail, 10/12/12 reps

Barbell Wrist Curl/Ext. - 50x3x3/fail, 12/12/12 reps

Calf Press - 300x3x3/fail - 30/30/30 reps

Daily "Selfie" - 

wp-1468417399556.jpg
This is a picture of me in my Jesup Gym Cut-off, however, I took this one day while training at 22nd Street Barbell, hence the 22BB hat.
Week: 3

Date: Monday 7/4/16

Time: 5:00 pm

Location: 22nd Street Barbell, Des Moines, IA
         
Training Partner: None

Working Sets:

Wide Grip Bench Press – 210x3x3/fail, 12/12/12 reps, +1 rating

Underhand EZ Bar Row - 135x3x3/fail, 12/12/12 reps

Accessories:

Hammer Curl/Tricep Ext. superset – 35x70x3x3/fail, 12/12/12 reps

Barbell Wrist Curl/Ext. - 60x3x3/fail, 12/12/12 reps

Calf Raise - 315x3x3/fail - 20/20/20 reps



Week: 3

Date: Wednesday 7/6/16

Time: 3:00 pm

Location: 22nd Street Barbell, Des Moines, IA
Training Partner: None

Working Sets:

Front Squat – 215x3x2/fail, 9/10/10 reps, 0 rating

Block Pull – 390x2x2/fail, 8/10 reps, 0 rating

DB Lateral Raise - 20x3x2/fail, 12/12/12 reps

Accessories:

Preacher Curl/French Press superset – 35/85x3x3/fail, 12/12/10 reps

Shrugs w/Straps - 245x3x3/fail - 12/12/12 reps

Week: 3

Date: Thursday 7/7/16

Time: 6:45 pm

Location: 22nd Street Barbell, Des Moines, IA
Training Partner: Tank the Bulldog

Working Sets:

Overhead Press – 155x7x2/fail, 10,10,9,8,8,8,8 reps, 0 rating

Underhand EZ Bar Row – 335x2x2/fail, 12/12 reps, 0 rating

DB Lateral Raise - 20x3x2/fail, 12/12/12 reps

Accessories:

EZ Bar Curl/Overhead Machine Ext. superset – 85/65x3x3/fail, 12/12/12 reps

Barbell Wrist Curl/Ext. - 60x3x3/fail - 12/12/12 reps

Calf Raise - 315x3x3/fail - 20/20/20 reps

wp-1468417399564.jpg

Week: 3

Date: Friday 7/8/16

Time: 5:30 pm

Location: 22nd Street Barbell, Des Moines, IA
Training Partner: None

Working Sets:

Block Pull – 390x3x2/fail, 8/8/8 reps, 0 rating
Low Bar Good Morning - 95x2x2/fail - 12/12 reps
Barbell Upright Row - 95x3x2/fail, 12/12/12 reps

Accessories:

Hammer Curl/Tricep Ext. superset – 35/65x3x3/fail, 12/12/12 reps

Shrugs w/Straps - 245x3x3/fail - 12/12/12 reps

Week: 3

Date: Saturday 7/9/16

Time: 6:30 pm

Location: 22nd Street Barbell, Des Moines, IA
Training Partner: None

Working Sets:

High Bar Squat – 380x3x2/fail, 6/6/6 reps, -1 rating

Wide Grip Bench Press - 190x2x6 - 6/6 reps, +1 rating

One Arm DB Row – 80x3x2/fail, 12/12/12 reps, 0 rating

Barbell Upright Row - 95x3x2/fail, 12/12/12 reps

Accessories:

Preacher Curl/French Press superset – 35/85x3x3/fail, 12/12/12 reps

This week of training seemed to go pretty well.  I am finding that the volume I have been doing for quads is too much.  The program is giving me less and less Front Squats to try to recover better.  I don't mind the extra rest. I really think it does help me.  I just have never really training with this much volume before.  It is interesting to note that the volume for my shoulders/chest has been going up.  Apparently my upper body is fine with more volume, but my lower body isn't.  At least I am learning to ready my body better.  My hips were very sore this week.  I had to stretch them out in between every set.  My back didn't bother me too much.  My biceps started hurting a bit due to the fact that I have never really trained my biceps much.  Now I am doing them 5 days a week.  I have noticed huge gains in size in just 3 weeks or so.  Oh those Noob Gainz.  No videos this week...sorry.