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.
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!!!
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!!!
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 -
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.
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:
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:
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 