Week: 1
Date: 7/25-29/16
Time: Various
Location: Heavy Hammer Gym
Training Partner: Nick Bennigsdorf
7/25/16
Working Sets:
Incline Bench Press - 195x3x3/fail, 12/12/12 reps, 0 rating
High Bar Squat - 300x2x3/fail, 10/10 reps, 0 rating
Barbell Bent Row - 130x2x3/fail, 12/12 reps
Crunches - Bodyweightx2x3/fail, 35/35 reps
Accessories:
Seated DB Curl/DB Kickback Superset - 45/15x3x3/fail, 12/12/12 reps
Face Pulls - 55x3x3/fail, 12/12/12 reps
7/26/16
Working Sets:
High Bar Squat - 300x5x3/fail, 12/12/10/10/10 reps, 0 rating
Stiff Legged Deadlift - 225x2x3/fail, 12/12 reps, 0 rating
DB Upright Row - 30x2x3/fail, 12/12 reps
Planks - Bodyweightx2x45sec
Accessories:
EZ Bar Reverse Curl/Leaning Skull Crusher Superset - 65/0x3x3/fail, 12/12/12 reps
Wrist Roller - 50x2
Calf Raises - 35x2x3/fail, 30/30 reps
7/27/16
Working Sets:
DB Flyes - 20x5x3/fail, 12/12/12/12/12 reps, +1 rating
Barbell Bent Rows - 130x2x3/fail, 12/12reps, 0 rating
DB Upright Row - 30x2x3/fail, 12/12 reps
Accessories:
Incline DB Curl/Incline DB Face Crusher - 25/25x3x3/fail, 12/12/12 reps
Face Pulls - 60x3x3/fail, 12/12/12 reps
7/28/16 - My 31st Birthday!!!
Working Sets:
Stiff Legged Deadlift - 225x3x3/fail, 12/12/12 reps, 0 rating
Lying Leg Curl- 70x2x3/fail, 12/12 reps +1 rating
DB Lateral Raise- 25x2x3/fail, 12/12 reps
Crunches - Bodyweightx2x3/fail, 35/35
Accessories:
Seated Barbell Curl/DB Kickbacks Superset - 45/15x3x3/fail, 12/12/12 reps
Bar Wrist Curl/Ext - 65x3x3/fail, 12/12/12 reps
Calf Raises - 35x3x3/fail, 30/30/30 reps
7/29/16
Working Sets:
Front Squat - 210x3x3/fail, 12/12/12 reps, 0 rating
Incline Bench Press - 175x2x6, +1 rating
Straight Arm Lat Pulldown - 70x2x3/fail, 12/12 reps
DB Lateral Raise - 25x2x3/fail, 12/12 reps
Accessories:
EZ Bar Reverse Curl/Leaning Skull Crusher - 65/0x3x3/fail, 12/12/12 reps
Face Pulls - 55x2x3/fail, 12/12/12 reps
Daily "Selfie" - None
This was the first week of my 2nd run through of the Renaissance Periodization Hypertrophy program. It was actually quite a difficult first week after having such a "nice" deload week. The weights just seemed really heavy for some reason.
No Video of this week...sorry.
Hypertrophy Mesocycle #2 – 7/25-29/16
Posted: August 7, 2016 in Announcements, Training JournalTags: 2nd Time, Barbell, Biceps, Calves, Crunch, Curl, DB, Deadlift, EZ Bar, Face Pulls, Flyes, Heavy Hammer Gym, High Bar, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Incline BP, Leaning Skull Crusher, Nick Bennigsdorf, No Daily "Selfie", No Video, Renaissance Hypertrophy, Reverse Curl, Rows, Squat, Stiff Legged DL, Traps, Triceps, Upright Rows, Week 1, Wrist Roller
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