Training Journal | Heavy Hammer Gym

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Training Journal: 10-19-18

Posted: October 22, 2018 in Announcements, Training Journal
Tags: #5thSet, #byebyebelly, #LoseTheBelly, #TeamSwede, 2-board, Bench, Bench Press, DB Lateral Raise, Gorilla Bench, How Much Ya Bench, No Daily "Selfie", rear raise, Side Raise, ugly rep, Video

MC1mc3BP1

Normally we would play Dungeons and Dragons on Friday nights, but we haven’t been able to get our group together. We decided to lift instead. It was a bench press workout and I went WAAAAAAYYYYY past technical failure on my AMRAP. I let me ego get the best of me on the last rep especially, but…I did get it. Here is the breakdown:

Bench Press: 240x4x2; AMRAP 240×12 (the last rep is so very ugly, you have to check it out in the video)

2-board Press: 120×15; 135×15 (we switched it up from the floor presses because they weren’t very safe the way we had to do them)

Side Raise: 15×15; 15×12

Rear Raise: 15x2x12

Again, please check out my YouTube channel. If you want to make fun of me for that last rep, do it in the comments on YouTube. Make sure to subscribe to the channel and get the notification bell on to see other training vlogs (probably other funny reps too)

Training Journal: 10-17-18

Posted: October 22, 2018 in Announcements, Training Journal
Tags: #5thSet, #byebyebelly, #LoseTheBelly, #TeamSwede, chin-ups, Deadlift, Hammer Curl, Heavy Hammer Gym, hip thrusts, Hips, Powerlifting, Pull Up, rack pulls

MC1mc2DL

Today was deadlift day at the Heavy Hammer Gym. I actually broke this session into 2 parts because I did my main movement (deadlifts) with the Comet Strength Club team at the community college where I teach. I am also the strength coach and the advisor to the choir club and Dungeon’s and Dragons club. Here is what my full training session looked like:

Deadlift: 320x5x3, 405x2x1

Rack Pulls: 320x3x3

Hip Thrust: 140x3x15

Chin-Ups: bodyweight(220)x2,3(pronated); BWx4,3,3(supinated)

Hammer Curls: 25x2x15

Sorry there is no #dailyselfie and no video due to the deadlift two-parter. You will have to suffice with the deadlift meme I hope I can find.

Training Journal: 10/14/18

Posted: October 15, 2018 in Announcements, Training Journal
Tags: #5thSet, #byebyebelly, #LoseTheBelly, #TeamSwede, 5th Set, @nick_benni, AMRAP, Back, DB Rows, DB Shrugs, Glutes, Hamstrings, Heavy Hammer Gym, Hyperextensions, Kids, Lats, MC1mc2SQ, Nick Bennigsdorf, No Daily "Selfie", No Spotter, Quads, Self-Spotting, Squat, Training Journal, Traps, Uff Da, Video

MC1mc2SQ

Today was squat day at the Heavy Hammer Gym…but I had to do it without my trusty training partner Nick (@nick_benni on Instagram). However, I did have the help of my 4 year old and my 2 year old constantly talking to me and asking me questions during my AMRAP…”Uff Da” (the proper Scandinavian spelling, lol). Here is what went down tonight:

Squats: 315x4x2, AMRAP 315×10 (no wraps or sleeves)

Incline Bench Reverse Hyperextensions: Just bodyweight for now (currently sitting around 220lbs after a couple weeks of higher carbs. Getting back into low carb, high fat tomorrow)

Incline Bench Dumbbell Rows: 20x1x20, 25x2x20

Incline Bench Dumbbell Shrugs: 20x1x20, 25x2x20

Calf Raises (on Hack Squat Machine): 305x5x10

Sorry there is no #dailyselfie, but there is a video this time. Hope you enjoy. Comment if you would like to critique my form. (I cut a lot of reps high on the AMRAP. I guess I was nervous without my spotter there.)

Training Journal: 531c1w4d3

Posted: May 17, 2018 in Announcements, Training Journal
Tags: 5-3-1, Deload, Deltoids, Heavy Hammer Gym, Jim Wendler, Overhead Press, Shoulder Complex, Shoulders, Traps

Deload Overhead Press

Warm Up 65×5, 85×5, 100×3

Main 65×3, 85×3, 100×5

Boring But Big 85x5x10

Super Set DB Front Raise/Lateral Raise 10x3x10

Stable Y 10x3x10

Training Journal: 531c1w4d1

Posted: May 15, 2018 in Announcements, Training Journal
Tags: 5-3-1, Beer League, Bench, Deload, Jim Wendler, Slingshot, Training Journal, Volleyball, WITCC

Bench Press Deload

Warm Up 120×5, 155×5, 185×3

Main 120×5, 155×5, 185×5

Boring But Big 155x5x10

Sling Shot Bench 185x3x10

Incline DB Bench 35x3x5

Bodyweight 222

No Blood Pressure taken

No Videos

#dailyselfie featuring WITCC hat and Hit ‘n Miss Volleyball (beer league) cut-off.

Training Journal: 531c1w3d1,2,3,5

Posted: May 14, 2018 in Announcements, Training Journal
Tags: 5-3-1, Bench, BIG, Big Iron Gym, Deadlift, Overhead Press, Squat, Training Journal, Whey

Sorry it has been a busy week. Here is my training for this week:

Day 1: Bench

Warm Up: 120×5, 155×5, 185×3

Main: 230×5, 260×3, 390×2

Joker: 305×1

Boring But Big: 155x5x10

Incline DB Bench: 30x3x10

Day 2: Deadlift

Warm Up: 160×5, 205×5, 245×3

Main: 305×5, 345×3, 385×7

Joker: 405×1, 425×1

Boring But Big: 205x5x10

Straight Arm Pull Down: 50×10, 60x2x10

Day 3: Overhead Press (done at Shawn Frankl’s Big Iron Gym)

Warm Up: 65×5, 85×5, 100×3

Main: 125×5, 140×3, 160×5

Joker: 170×1

Boring But Big: 85x3x10

DB Front Raise/Lateral Raise: 10x2x10

Walked home from the gym: about 20 min.

Day 5: Squat

Warm Up: 170×5, 215×5, 255×3

Main: 320×5, 365×3, 405×2

Joker: 425×1 (failed to hit depth)

Boring But Big: 215x5x10

Leg Extension: 85x3x10

#dailyselfies:

OBGYM hat, “Less Talky, More Lifty” bro tank, WITCC hat, Science Nutrition bro tank, APF powerlifting t-shirt (that is too big on me now), SBD knee sleeves, and rolled up, ripped sweatpants (lol)

Sorry No videos this week. I tried to use an actual video camera and movie editing software but it kept crashing so I couldn’t upload those videos from Day 1. Didn’t have my phone with me on Day 2. Didn’t have anywhere to set my phone at B.I.G. to get a good angle for Day 3. And the Day 5 videos uploaded upside down…ugh.

Training Journal: 531c1w2d5: Squat

Posted: May 7, 2018 in Announcements, Training Journal
Tags: 5-3-1, Brother-in-law, Hamstrings, Heavy Hammer Gym, J.B. Boss, Kids, Legs, Lower Body, Lumbar, OBGYM, Omaha Barbell, Quads, SBD, Sister, Squat, Strength Training, Training, Training Journal, Video

Warm Ups: 170×5, 215×5, 255×3

Main: 300×3, 340×3, 385×4 (video, bad angle)

Boring But Big: 215x4x10

Leg Extensions: 75x3x10

Bodyweight: 220

Blood Pressure 106/70

Featured #dailyselfie: OBGYM camp hat, J.B. Boss powerlifting t-shirt, sister and brother-in-law.

(Top set, bad angle, not to depth on last 2 reps)

Training Journal: 531c1w2d4: Accessories

Posted: May 4, 2018 in Announcements, Training Journal
Tags: #byebyebelly, #LoseTheBelly, 1 Arm DB, 22BB, 22nd Street Barbell, 5-3-1, Accessory Work, Arms, Biceps, Bodyweight, BP, Calves, Choir, Curl, Curl Bar, Curls, Cut-off, Daily "Selfie", DB, Dumbbells, EZ Bar, fatloss, Forearms, French Press, Hammer Curl, Heavy Hammer Gym, Hulk Hogan, Hulkamania, Jazz, keto, Lewis and Clark Jazz Fest, Lose The Belly, Music, No Video, One Arm DB, Powerlifter, Powerlifting, Row, Rows, Selfie, Shrugs, Singing, Sleeve-less, Socks, Strength Training, Super Set, Thursday, Training Journal, Traps, Triceps, Upright Rows, Week 2, WITCC, Wrist, Wrist Curl, Wrist Extension, XL

Giant Set 1

Hammer curls 20x3x10

One arm tricep extensions 20x3x10

DB shrugs 50x3x20

Giant Set 2

Dip belt calf raises 75x3x20

Wrist curls/extensions 10x3x10

Upright rows 20x3x10

Giant Set 3

EZ curls (w/ arm blaster) 65x3x10

French presses 65x3x10

Cable rows 75x3x20

Bodyweight 219.6

Blood Pressure 104/64

Featured #dailyselfie wearing 22nd St Barbell hat, Lewis and Clark Jazz Fest cut-off (XL btw), Daredevil socks (with the little horns on the side), and my old Fila (yard mowing) shoes.

Training Journal: 531c1w2d3: Overhead Press

Posted: May 3, 2018 in Announcements, Training Journal
Tags: #byebyebelly, #LoseTheBelly, 22nd Street Barbell, 5-3-1, Bodyweight, Catholic Church, Cut-off, Daily "Selfie", DB, DB Lateral Raise, Dumbbells, Elbow Sleeves, fatloss, Hulk Hogan, Hulkamania, keto, Lateral Raise, Lever Belt, Lose The Belly, Nick Bennigsdorf, Overhead Press, Powerlifter, PR, SBD, Selfie, Shoulders, Strength, Strength Phase, Strength Training, Super Set, Training, Training Journal, Training Partner, Triceps, Upper Body, Video, Videos, Week 2, Workout Partner, XL

Warm Up 65×5, 85×5, 100×3

Main 115×3, 135×3, 150×10

Joker 160×3, 165×3, 175×3

Boring But Big 85x5x10

SuperSet DB Front Raise/Lateral Raise 10x3x10

Bodyweight 218.4 lbs

Blood Pressure 107/64

Featured #dailyselfie wearing 22nd St Barbell hat, Totus Tuus cut-off (only an XL btw), SoxBox Strongman socks, SBD elbow sleeves and lever belt (video only)

Videos are the 3 Joker sets 160, 165, and 175

Training Journal: 531c1w2d2: Deadlift

Posted: May 2, 2018 in Training Journal
Tags: #LoseTheBelly, 'Merica, 22BB, 22nd Street Barbell, Back, Deadlift, Hulk Hogan, Hulkamania, Nike, Selfie, slippers, Strength Shop

Warm Up 160×5, 205×5, 245×3

Main 285×3, 325×3, 365×6

Boring But Big 205x4x10, 205x1x8

Straight Arm Pulldown 55x3x10

Bodyweight 219.6

Blood Pressure 117/80

Videos show top Main sets.

Featured picture is my #dailyselfie: 22nd St Barbell hat, ‘Merica bro-tank, Nike shin savers, Hulkamania socks, and Strength Shop Deadlift Slippers.

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